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Braised Cod with Celery

Today’s Recipe

If you don’t know what to serve for dinner tonight …

 

he combination of ingredients in this recipe offers a delicious flavor while providing you with an excellent source of health-promoting selenium, vitamin B12 and protein to your Healthiest Way of Eating. And it only takes 30 minutes for you to have a complete meal. Enjoy!

Braised Cod with Celery

Braised Cod with Celery

Prep and Cook Time: 30 minutes

Ingredients:

  • 1 medium onion, cut in half and sliced thick
  • 6 cloves garlic, sliced
  • 2 cups celery, cut diagonally about 1 inch long
  • 1 15 oz can diced tomatoes, drained
  • 3/4 cup green olives cut in fourths
  • 1 TBS + ½ cup chicken or vegetable broth
  • 1 TBS fresh lemon juice
  • 1-1/2 lbs cod, cut into 2 inch pieces
  • pinch red chili flakes
  • salt and black pepper to taste
  • 2 TBS chopped fresh cilantro

Directions:

  1. Slice onion and garlic and let sit for 5 minutes to enhance its health-promoting benefits.
  2. Heat 1 TBS broth in a 10-12 inch skillet. Healthy Sauté chopped onion in broth over medium heat for 4-5 minutes, stirring frequently, until translucent.
  3. Add garlic and celery and sauté for another minute. Add drained diced tomatoes, green olives and remaining broth. Stir, cover, and simmer on medium-low for about 15 minutes, stirring occasionally, until celery is tender.
  4. Place cod, lemon, salt, pepper, and chili flakes on top of celery and continue to simmer covered for another 5 minutes, or until fish is cooked. This is our Stovetop Braising cooking method. Sprinkle with cilantro and serve.

Serves 4

Serving Suggestions: Serve with

  • Brown Rice

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Arugula Salad with Walnut Croutons

Top this quick and tasty salad with walnut croutons and enjoy a rich concentration of health-promoting omega-3 fatty acids from your green salad!

 

Prep and Cook Time: 10 minutes

Ingredients:

  • 1/2 medium yellow onion, thinly sliced
  • 1 cup hot water
  • 2 TBS light vinegar
  • 1 bunch arugula
  • Dressing:
  • 2 medium cloves garlic, pressed
  • 2 TBS chopped fresh parsley
  • 1 TBS fresh lemon juice
  • 1 TBS extra virgin olive oil
  • Sea salt and black pepper to taste
  • 1/2 cup coarsely chopped walnuts
  • 2 oz gorgonzola cheese (optional)

Directions:

  1. Press garlic and let sit for 5 minutes.
  2. Slice onion thin and soak in hot water and vinegar while preparing rest of salad.
  3. Whisk together the dressing ingredients, adding olive oil at the end, a little at a time.
  4. Wash and dry arugula. Squeeze out excess liquid from onions. Combine onions and arugula and toss with dressing. Sprinkle salad with walnuts just before serving. Top with cheese (optional).

Serves 2

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Black Bean Burrito, Indian Style

Black Bean Burrito, Indian Style

The combination of Southwestern ingredients and Eastern seasonings add a unique flavor to this burrito. One serving also provides you with 329% of the daily value (DV) for vitamin A and 180% DV for vitamin C. Enjoy!

Black Bean Burrito, Indian StyleBlack Bean Burrito, Indian Style

Prep and Cook Time: 30 minutes

Ingredients:

  • 1 medium onion, cut in half and sliced thin
  • 4 medium cloves garlic, chopped
  • 1 tsp minced fresh ginger
  • 1-1/2 cups sweet potatoes cut in 1/2-inch cubes
  • 1 cup green peppers, thinly julienned
  • 1 cup red peppers, thinly julienned
  • 1 tsp garam masala
  • 1 TBS + 1/2 cup vegetable broth
  • 2 cups or 1 15 oz can black beans (BPA free), drained
  • 2 oz Chevre goat cheese (optional)
  • salt and black pepper to taste
  • 4 whole wheat tortillas
  • Topping
  • Prepared salsa (optional)
  • 1 head of romaine lettuce, shredded (remove outer leaves and discard)

Directions:

  1. Chop onions and garlic and let sit for 5-10 minutes to bring out their health-promoting properties.
  2. Prepare other vegetables.
  3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Healthy Sauté onion, garlic, ginger, and peppers in broth over medium heat for about 5 minutes, stirring frequently. Add garam masala and sweet potatoes and mix well. Add 1/2 cup broth and cook covered on low heat for about 10 minutes, or until potatoes are tender.
  4. Add beans making sure they are rinsed and drained well first. Mix, cooking for another 5 minutes.
  5. Season with salt and pepper.
  6. While vegetables are cooking, shred lettuce.
  7. Place vegetable mixture in tortilla and top with goat cheese. Roll and top with salsa and shredded lettuce.

Serves 4

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Asian-Flavored Broccoli with Tofu

Asian-Flavored Broccoli with Tofu

You can have a complete meal in a matter of minutes when you add this Asian-inspired broccoli dish to your Healthiest Way of Eating. Broccoli is not only an excellent source of vitamins, it also contains health-promoting sulfur compounds which increase your liver’s ability to produce enzymes to neutralize toxic substances.

Asian-Flavored Broccoli with Tofu

Prep and Cook Time: 15 minutes

Ingredients:

  • 1 lb broccoli, florets cut into quarters
  • 2 medium carrots, sliced thin
  • 8 oz tofu cut into cubes
  • 3 TBS extra virgin olive oil
  • 2 tsp lemon juice
  • 2 medium cloves garlic
  • 1 TBS tamari (soy sauce)
  • 2 TBS grated ginger
  • 1 TBS rice vinegar
  • red pepper flakes to taste

Directions:

  1. Fill bottom of steamer with 2 inches of water.
  2. While steam is building up in steamer, cut broccoli florets into quarters and let them sit for 5-10 minutes to enhance their health promoting properties. Also cut stems into 1/4-inch pieces.
  3. Press or chop garlic and let sit for at least 5 minutes.
  4. Add tofu and sliced carrots to steamer and steam for 2 minutes.
  5. Add broccoli and steam for 5 more minutes.
  6. Toss with rest of ingredients.

Optional: To mellow the flavor of garlic, add garlic to steamer for the last 2 minutes of steaming.

Serves 2

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4-Minute Healthy Sautéed Bok Choy

4-Minute Healthy Sautéed Bok Choy

4-Minute Healthy Sautéed Bok ChoyEnjoy this great tasting recipe and get 375% of your Daily Value for vitamin A, 318% DV for vitamin C, 188% DV for vitamin K and 69% for folate!

Prep and Cook Time:10 minutes

Ingredients:

  • 1 lb bok choy, chopped
  • 1 clove garlic, chopped
  • 3 TBS low sodium chicken or vegetable broth
  • 1 tsp fresh lemon juice
  • 3 TBS extra virgin olive oil
  • 5 drops tamari soy sauce
  • sea salt and pepper to taste
  • Optional:
  • 1 TBS grated ginger
  • 2 TBS tofu, cubed
  • toasted sesame seeds
Directions:

  1. Chop bok choy and garlic and let sit for 5 minutes to bring out their health-promoting properties.
  2. In a stainless steel heat broth. When it begins to steam add bok choy and healthy saute, Healthy Sauté for 4 minutes.
  3. Toss with garlic, olive oil, and salt and pepper to taste and any of the optional ingredients you would like to include.

Serves 2

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Food of the Week . . . Collard Greens

Food of the Week . . . Collard Greens

Collard greensDid you know that one cup of cooked collard greens will provide you with almost as much calcium as a cup of milk? Milk products are often considered the best source of calcium, so you may be surprised to find that while one cup of 2% milk provides 29% of the daily value (297 mg) for calcium, one cup of cooked collard greens contains almost as much: 23% of the daily value (226 mg)! And the collard greens have less than half the calories of the milk (50 calories compared to 121) with virtually no fat. Calcium is known primarily for its role in maintaining the strength and density of bones, but recent studies have shown that it is also important in helping to protect colon cells from cancer-causing chemicals, preventing migraine headaches, and reducing PMS symptoms during the second half of the menstrual cycle. Since the body tightly controls the amount of calcium in the blood, so sufficient calcium is always available for its many essential roles in our bodies, when dietary intake is too low, calcium is pulled out of the bones to maintain normal blood concentrations. This is why low dietary intake of calcium can, over many years, promote osteoporosis. So, next time you are wondering how to boost your calcium intake, don’t just think milk, think collard greens! Read More

If you have any questions about today’s Newsletter Ask George Your Question

5-Minute Collard Greens

15-Minute Steamed Halibut with Bok Choy

15-Minute Steamed Halibut with Bok Choy

This dish is a great example of how you can prepare several foods at one time by steaming them all together. You come out with a great tasting meal in only takes a matter of minutes! The variety of foods also increases the number of nutrients you will derive from this meal. Enjoy!

15-Minute Steamed Halibut with Bok Choy15-Minute Steamed Halibut with Bok Choy

Prep and Cook Time: 15 minutes

Ingredients:

  • 4 pieces of halibut filet, or steaks, about 5-6 oz each
  • 1 medium onion, cut in half and sliced medium thick
  • 5 cups chopped bok choy, cut into 1/2-inch slices (remove tips of leaves and discard)
  • 2 cups thickly sliced fresh shiitake mushrooms, 1/2-inch thick), stems removed
  • Dressing
  • 1/3 cup minced scallion
  • 3 medium cloves garlic, pressed
  • 1 TBS finely minced fresh ginger
  • 3 TBS fresh lemon juice
  • 1 TBS tamari (soy sauce
  • 1 TBS extra virgin olive oil
  • salt and white pepper to taste

Directions:

  1. Slice onion, chop bok choy, and press garlic and let them sit for at least 5 minutes to bring out their health-promoting properties.
  2. Mix together dressing ingredients in a bowl and set aside.
  3. Add 2-inches of water to the bottom of a steamer and bring to a boil.
  4. Layer the onion, bok choy, mushrooms, and halibut, in this order, in the steamer basket. Cover, and steam for about 3-5 minutes. Sprinkle a little salt and white pepper over halibut before steaming.
  5. Serve on a platter with halibut nestled on top of vegetables and drizzle dressing over all of it.

Serves 4

Serving Suggestion: Serve with

  • Seaweed Rice

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homemade cola syrup

homemade cola syrup I came across this recipe for homemade cola syrup in the New York Times, and I was intrigued. It’s adapted from the Brooklyn Farmacy and Soda Fountain I keep reading about. I adore ice cream sodas and the idea of the old fashioned soda fountain. I wouldn’t mind a new career as a full time soda jerk. Until we find a way to make that happen in Olympia, I will play around with homemade syrups and bump up bottling my own sodas on the agenda. This lis … Read More

via krista and jess

5-Minute Cold Cucumber Salad

5-Minute Cold Cucumber Salad

Stay cool with this easy-to-prepare summer salad. One serving provides 246% of your Daily Value (DV) for vitamin C and 52% DV for vitamin A.

5-Minute Cold Cucumber Salad5-Minute Cold Cucumber Salad

Prep and Cook Time: 5 minutes

Ingredients:

  • 1/2 medium red onion, sliced thin
  • 1 medium clove garlic, chopped
  • 1 medium cucumber, halved, seeds removed, and sliced
  • 1 medium tomato, cubed
  • 1 medium red bell pepper, diced
  • 1 TBS feta cheese
  • 6 kalamata olives, cut into halves or quarters
  • 2 TBS fresh lemon juice
  • Sea salt and pepper to taste
  • Fresh or dried dill (optional)

Directions:

  1. Chop garlic and slice onions and let sit for 5 minutes to bring out their health-promoting properties.
  2. Combine all ingredients and serve.

Serves 2

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Miso Stir-Fry

Miso Stir-Fry

Miso is a great way to extra flavor and nutrition to your Healthiest Way of Eating. This versatile stir-fry recipe can be adapted to any of your favorite vegetables or whatever you may have on hand–in fact the more variety, the more nutritional value. Enjoy!

Miso Stir-FryMiso Stir-Fry

Prep and Cook Time: 25 minutes

Ingredients:

  • 1 TBS dried hijiki* or arame seaweed, soaked* in 3/4 cup warm water (save water)
  • 1 medium onion, cut in half and sliced thick
  • 1 TBS minced fresh ginger
  • 3 cloves garlic, pressed
  • 1 medium sized carrot, peeled and sliced very thin
  • 2 cups small broccoli florets, about 1/2-inch pieces
  • 1 cup shredded green cabbage
  • 4 oz firm light tofu, cut into 1/2-inch cubes
  • 2 TBS light miso
  • 2 TBS tamari (soy sauce)
  • 2 TBS rice vinegar
  • salt and white pepper to taste
  • 1 tsp toasted sesame seeds
  • *For more on safety issues regarding sea vegetables, see The safety factors regarding sea vegetables, such as hijiki

Directions:

  1. Chop onion and press garlic and let sit for 5-10 minutes to bring out their health-promoting benefits.
  2. Rinse and soak hijiki or arame seaweed in about 3/4 cup hot water, and chop rest of the vegetables. After about 10 minutes squeeze hijiki to remove excess water. Save the water.
  3. Heat 1TBS of seaweed water in a stainless steel wok, or large skillet. Healthy Stir-Fry onion and carrots in seaweed water over medium-high heat, for 2 minutes, stirring constantly.
  4. Add garlic and ginger. Continue to stir constantly. Ginger may stick a little to the pan. Don’t worry about it. It will come up when liquid is added. After about 2 minutes add broccoli. Stir-fry for another 2 minutes.
  5. Add cabbage, miso dissolved in 2 TBS seaweed water, tamari, rice vinegar, hijiki or arame, and tofu.
  6. Continue stir-frying for another 2 minutes, stirring constantly. Add salt and pepper. Sprinkle with sesame seeds and serve.

Serves 6

Serving Suggestions:

  • Serve with Brown Rice

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