Tag: Mediterranean Diet
Whole-Grain Blueberry Orange Muffins
I’ve been making muffins for a looong time now, and through my many experiments with flavors from plum poppyseed to pumpkin banana, blueberry muffins remain the gold standard in my mind’s eye of All That Is Muffin. This may be because they were the only kind of muffin I recall my mom making when I was growing up, and I have memories of unabashedly devouring the batter from the mixing bowl like a piranha stripping a cow carcass. Since then, I’ve run the gamut of blueberry muffin recipes (and their batter, if we’re being honest). You’ve got your cake-like blueberry muffins, with white flour, a mountain of sugar, and streusel for days. Then there are the blueberry health bombs that that are so dense you could knock someone senseless with one. And somewhere in between are the blueberry muffins I usually make, which are healthy and adequately tasty, but nothing I’ve put on the blog because they’re a wee bit boring.
So my blueberry muffin world was rather rocked when I tried this recipe from Real Simple. These have got to be the most unique blueberry muffin recipe I’ve ever tried. I’ll tell you why. No, it’s not the fact that blueberry combined with orange is slightly unusual. There’s……shhhh…..a secret ingredient. Well, at least I thought it was unexpected enough and blends seamlessly enough into the texture of the muffin that heck, sure, let’s call it a secret ingredient. Pecans! Not pecans loaded with sugar as a crumb topping, but pecans ground in the food processor along with whole wheat flour and oats for a robust (but not crunchy) texture that makes you go, “What’s so deliciously different about these?” Add to that the bright sweetness of orange flavor combined with the more mellow sweetness of blueberries and you have a very intriguing mix. My kids devoured them for breakfast, then asked if they could have them packed in their lunches, then asked if they could have them for snack when they got home. And if I weren’t saving them for my kids, I probably would have eaten them three times in one day, too.
So if you find yourself jaded in a world of dime-a-dozen blueberry muffin recipes, perhaps these can broaden your breakfast horizons like they did mine.
Whole Wheat Blueberry Orange Muffins
(Slightly adapted from Real Simple)
Ingredients:
1 1/4 c. white whole wheat flour
1 c. old-fashioned rolled oats
1/3 c. pecans
1 tsp. baking powder
1 tsp. baking soda
1/2 tsp. salt
1 c. plain yogurt
1/2 c. packed light brown sugar
3 Tbsp. butter, melted
1 Tbsp. grated orange zest
1/4 c. orange juice
1 large egg
1 tsp. vanilla extract
2 c. blueberries, frozen or fresh
Directions:
1. Preheat oven to 375 degrees. Line a 12-cup muffin tin with paper liners.
2. In a food processor, process the flour, oats, pecans, baking powder, baking soda, and salt until finely ground.
3. In a large bowl, combine yogurt, brown sugar, butter, orange zest, orange juice, egg, and vanilla. Add flour mixture and stir until just combined. Fold in blueberries. The batter will appear dry, but don’t worry, the finished product won’t be!
4. Divide the batter evenly between the muffin cups. Bake 23-25 minutes.
Parsley-Parmesan Whole Roasted Cauliflower
Stop. Everything. There is an awesome way to roast cauliflower that I need to make you aware of. Did you have any idea you could roast the WHOLE THING? Like the entire head of cauliflower? Well, I didn’t–or at least, I did, but then I forgot. Like many a shiftless Pinterest user, I pinned something about this concept awhile back and then proceeded to not look at it for several months. Then for some reason tonight as I was contemplating how to make cauliflower to accompany a pork roast, that lovely image of a whole cauliflower roasted in all its cerebral-looking glory sprang back into my mind. Was it secretly difficult, I wondered? Was there some secret to why Western civilization has not evolved to cook cauliflower this way? Nope and nope (or I don’t actually know about the second one. The Illuminati could have its reasons for keeping the general public away from whole roasted heads of cruciferous vegetables. They’re weird like that.)
Roasting the entire head takes somewhat longer than roasting florets, and of course you don’t get browning on as much surface area, but I’d say the interesting presentation makes up for those drawbacks. (Never thought you’d need a pie server to serve cauliflower, right?) Plus, even as a veggie caramelization devotee, I felt the flavor combination of parsley, parmesan, and mustard was a nice change from the near-blackened version I usually make. With Halloween right around the corner, the only way I can think to improve it is to find some way to make it look even more like a brain. How’s that for a healthy Halloween treat?
Parsley-Parmesan Whole Roasted Cauliflower
(Adapted from Food Network)
Ingredients:
1 head of cauliflower
2 Tbsp. olive oil
1 1/2 Tbsp. dijon mustard
salt and pepper, to taste
1 Tbsp. + 1 tsp. dried parsley flakes
2 Tbsp. grated Parmesan cheese
Directions:
1. Position an oven rack in the bottom of the oven and preheat to 450 degrees.
2. Remove the leaves from the cauliflower, then trim the stem so the cauliflower can sit flat. Place the head in a 9″ round cake pan (or a roasting pan/cookie sheet–I just liked the way it fit so snugly in a round cake pan).
3. In a small bowl, mix olive oil and dijon mustard. Brush all around the outside of the cauliflower. Sprinkle with salt and pepper.
4. Roast in the preheated oven until tender and browned, about 50 minutes.
5. Let the cauliflower sit for a few minutes. Mix dried parsley and Parmesan, then sprinkle to cover. Cut into wedges and serve.
Serves 5-6 as a side dish.
Spinach Feta Quiche
Sometimes in this stage of life I feel like so many of my friends and family members are having babies that Target should just hand me a pack of diapers and onesies every time I pass through their automatic doors. (And take the 30 bucks right out of my wallet.) In the last month and a half, our extended family has welcomed one new niece and one new nephew. Then there’s also my cousin who’s pregnant, my good friend, my other good friend, and basically 80% of my Facebook friends, it seems. For me, it’s fun to visit friends and loved ones with itty bitty newborns….and then hand them back to mom or dad to deal with because that stage of life is DONE for me!!! *Insane cackle*
I jest. God only knows whether my husband and I will ever have any more children.* (*Official Catholic cover-your-butt statement.) But it is such a blessing to watch so many friends with growing families, and–maybe my favorite part–to bring them meals. This past week I was slated to take dinner to my brother-in-law and sister-in-law, whose little girl had arrived a few days before. When taking a meal to new parents, I always try to stick to the following rules:
–Reasonably healthy (nursing moms need good nutrition)
–Travels well (as much as I love soup, it does not pass this test)
–No dishes need to be returned (because this is a hassle for everyone)
–Nothing too crazy (I’ll save my Jellied Boar Snout recipe for another time)
There are many dinners that meet these criteria, but one of my favorites is this spinach feta quiche. You may have noticed, if you are a human being who eats solid food, that spinach and feta are a Mediterranean Dream Team.
So it will probably come as no surprise to you that this spinach feta quiche is delicious. But I will tell you, having tried MANY such combinations in my many years as a quiche eater, that this one is far and away the best I’ve ever had. The addition of cheddar kicks it up a notch to cheesy, spinachy, herby bliss. And while it meets all the above standards for a great meal to take to new parents (baked in a disposable aluminum pan so no dishes need be washed or returned), it could also just as easily make a pretty brunch item or dinner for vegetarian guests. Any way you slice it–literally–this is one you don’t want to miss.
Spinach Feta Quiche
(Adapted from Allrecipes.com)
Ingredients:
3 Tbsp. butter
3 cloves garlic, minced
1 small onion, chopped
1 10-oz. package frozen spinach
1 6-oz. package herb and garlic crumbled feta cheese
1 c. shredded Cheddar cheese, divided
1 unbaked 9-inch pie crust
4 eggs, beaten
3/4 c. milk
salt and pepper, to taste
Directions:
1. Preheat oven to 375 degrees.
2. In a large skillet, melt butter over medium heat. Saute garlic and onion in the butter until lightly browned, 7-10 minutes. Stir in spinach, feta, and 1/2 c. cheddar and heat through. Season with salt and pepper. Pour into pie crust.
3. In a medium bowl, whisk together the eggs, milk, salt, and pepper. Pour over spinach mixture.
4. Bake in preheated oven for 15 minutes. Sprinkle the top with the remaining 1/2 c. cheddar and bake an additional 35-40 minutes until set in the center. Let stand 10 minutes before slicing.
Serves about 5 as a main dish.
Tofu Parmesan
Allow me to introduce you to my good friend tofu parmesan–or, as I like to think of it, the ultimate tofu dish for people who think they don’t like tofu. I want to tell you all about its cheesiness, its crispiness, its sauciness, and its nearly magical ability to turn a tofu hater’s head. But first, a word about tofu itself. Tofu (and soy in general) seems to be one of the latest in a line of polarizing foods–you have your soy cheerleaders and your soy disparagers, your soy zealots and your soy-phobics. One group’s research says soy reduces the recurrence of cancer; another group’s says it increases incidence. The science is vague but the fears are real. As for me, I try to keep a clear head and practice moderation in all things food-related. I eat soy as a small part of my regular diet (though I probably get more of it than I realize from whatever processed foods I might eat…isn’t soy in everything these days?) and haven’t seen any real convincing evidence that it’s either extremely beneficial or terrifyingly dangerous. So my two cents is that it’s a perfectly reasonable food to include sometimes, especially in an effort to reduce meat consumption. With that in mind, this tofu parmesan has been part of my ongoing effort to shimmy our family’s meat intake down to 50% of our meals. Someday I’ll write a separate post on all the reasons that propel that effort, but for now, let’s talk about I’m such a fan of this particular vegetarian meal.
In the reviews of the original recipe this version stems from, one made me laugh out loud. The reviewer said when she made it for her tofu-suspicious husband, he said he “knew there was tofu in the recipe, but was unable to find it between the ‘chicken’ pieces.” Which is pretty much a perfect summation of tofu’s greatest asset, one that stands out in this recipe: its ability to slip into whatever flavor we dress it with. It is the consummate food chameleon. To the reviewer’s husband, it tasted like chicken. To me, tofu breaded and surrounded by cheese and tomato sauce just tastes comforting and Italian-y, like lasagna…which is the main reason it succeeds so well with tofu skeptics.
The process of taking this:
to this:
does take some effort, but the payoff is worth it! You’re gonna feel like a tofu pro by the end.
Here’s how it works. First, you slice extra-firm tofu into 1/4 inch thick slices, starting at the long end of the tofu rectangle:
Next (and this is crucial to the level of crispiness you’ll get in the end), squeeze as much moisture as possible out of the slices by pressing them into paper towels:
Then, if you have time, it helps to freeze the tofu pieces for about 30 minutes. More time probably wouldn’t hurt, either.
Last, once the tofu emerges from the freezer nicely firmed, bread with a mix of herbed Panko bread crumbs and Parmesan and bake at 350 degrees for 15 minutes per side.
From here, you’re ready to assemble and bake it into a gooey, savory meatless casserole nobody has to know isn’t chicken!
Tofu Parmesan
(Inspired by Allrecipes.com)
Ingredients:
For the tofu:
12 oz. extra-firm tofu
3/4 c. Panko bread crumbs
1/3 c. grated Parmesan cheese
1 tsp. dried basil
1 1/2 tsp. dried oregano
salt and pepper, to taste
1 egg
For the sauce:
16 oz. tomato sauce
1 tsp. dried basil
2 tsp. dried oregano
1/2 tsp. garlic powder
1/4 tsp. salt
6 oz. shredded mozzarella cheese
Directions:
1. Cut tofu into 16 1/4 inch thick slices, starting on the long end of the rectangle of tofu. Squeeze as much moisture as possible from slices by pressing the slices into paper towels. If time allows, freeze tofu slices for about 30 minutes.
2. Preheat oven to 350 degrees. In a shallow bowl, combine bread crumbs, Parmesan, basil, oregano, salt and pepper. In another shallow bowl, beat egg slightly. Remove tofu slices from freezer. Dip individual pieces first into the beaten egg, then into bread crumb mixture. Place on a greased baking sheet and bake 15 minutes on each side.
3. Meanwhile, prepare sauce. In a small bowl, mix tomato sauce, basil, oregano, garlic powder, and salt.
4. Increase oven temperature to 400 degrees. Spread a layer of tomato sauce in the bottom of an 8-inch square baking dish. Place 8 tofu slices in a single layer on top of sauce. Cover tofu with sauce, then a layer of mozzarella. Repeat once more: 8 tofu slices, sauce, and mozzarella. You may end up with extra sauce.
5. Bake about 20 minutes or until heated through with melty cheese on top.
Serves 4.
True Food Kitchen Kale Salad
At the 2014 Nutrition and Health Conference back in May, I was fortunate enough to have a second row seat to watch Dr. Andrew Weil, founder of the Arizona Center for Integrative Medicine and originator of this recipe for lemon-parmesan kale salad, prepare it on stage with cookbook author Rebecca Katz. The two of them worked together to whip up an entire intriguingly seasoned, plant-based meal in 30 minutes, just like a really healthy version of a Food Network show, complete with pre-prepped bowls of ingredients and witty banter.
Unfortunately, the only picture that ended up saving to my photo stream from my four days at the conference in Dallas was the one of the cake and bread I snuck out of a session to purchase because I JUST COULDN’T TAKE ANOTHER MEAL WITHOUT SUGAR AND CARBS.
I know. Terrible. I’m going to be the worst dietitian ever. (But that carrot cake was soooo worth it.)
My little exodus in search of sweetness and wheat was not motivated by not enjoying the food served at the conference. It was fresh, expertly prepared, and genuinely delicious. I just really needed some bread and dessert to go with it.
So, sadly enough, I do not have any photos of Dr. Weil preparing this famous side dish served at all his True Food Kitchen restaurants across the country. It’s a real shame, because it was a joy to watch him cook. His familiarity with the recipe was apparent, and his adjustments and flourishes were like watching a master painter create a masterpiece. Seriously, if I were a single 60-something lady, well….that’s all I’m going to say about that.
Let’s get back to the salad. Right, the salad. Like I said, this delightful green dish is a staple at Dr. Weil’s True Food Kitchen restaurants, which are based around his anti-inflammatory diet philosophy (now with locations in Arizona, California, Colorado, Georgia, Texas, and Virginia–if you live in one of these states, I highly recommend checking it out!) Having dined at the restaurant many times, I was familiar with this salad, as it and a sweet potato hash are the two side dishes offered with most entrees. I enjoy both, but I usually choose the salad. So tonight, when I was making dinner and needed something to liven up the half a bag of kale sitting in my fridge, I figured it was as good a time as any to try my hand at this recipe. Having watched Dr. Weil make it, I knew it was not complicated and used simple ingredients.
I have another kale salad recipe that I enjoy and eat with due diligence, but WHOA, this one had me eyeing the bowl, wondering if anyone else is going to eat the rest before I could get to it. It’s actually a little baffling how a salad that is basically just kale with parmesan and a simple dressing could be so appealing and taste so mouthwateringly good. But there you have it. I actually forfeited eating dessert after dinner in favor of eating more of this salad. And THAT’S saying something. Perhaps a little redemption from my furtive cake run at the conference a few months ago. (Though I stand by it. That carrot cake totally hit the spot.)
True Food Kitchen Kale Salad
(From DrWeil.com)
Ingredients:
4-6 c. kale, loosely packed (Dr. Weil recommends black kale, but I used standard green kale, which also worked great)
Juice of 1 lemon (about 1/4 c.)
3-4 Tbsp. extra-virgin olive oil
2 cloves garlic, pressed
Salt and pepper to taste
Red pepper flakes to taste
2/3 c. Pecorino or Parmesan cheese
1/2 c. freshly made bread crumbs from lightly toasted bread
Directions:
1. Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch of red pepper flakes.
2. Pour over kale in a serving bowl and toss well (tossing with your hands works well, as it covers more surface area of the kale).
3. Add 2/3 of the cheese and toss again.
4. Let kale sit for at least 5 minutes. Meanwhile, toast and crumble bread. Add bread crumbs, toss again, and top with remaining cheese.
Serves 4-6.