Tag Archive for: healthy cooking

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Italian Herbed Farro Bowls

Shows an image of a white bowl containing Italian Herbed Farro

Italian Herbed Farro Bowls

Yield: 6

Ingredients

  • 2 cups uncooked farro
  • 6 cups water
  • 3 tablespoons extra-virgin olive oil, divided
  • 4 cloves garlic (minced)
  • 1 large fennel bulb (cut into ⅛-inch slices)
  • 2 cups ¼-inch carrot slices (3 large carrots)
  • 1 cup dry white wine
  • ½ teaspoon fennel seed (crushed)
  • 1 cup halved cherry tomatoes
  • Juice and peel of 1 lemon, divided
  • 1 tablespoon dried, mixed Italian herbs
  • ½ teaspoon salt
  • ¼ teaspoon ground black pepper
  • 1 (5-ounce) package baby spinach
  • ¼–½ teaspoon crushed red pepper flakes
  • ¼ cup snipped flat-leaf parsley
  • ½ cup coarsely chopped almonds (toasted)
  • ¼ cup shredded Parmesan cheese

Instructions

  1. Rinse farro. In a large saucepan, place farro and water. Water should cover farro. Bring to a boil; then reduce heat and simmer until tender, stirring once or twice, about 30 minutes. Drain excess water.
  2. Meanwhile, in a very large nonstick skillet over medium-high heat, heat 1 tablespoon oil. Add Garlic and sauté until softened, about 3 minutes. Add another 1 tablespoon oil, along with sliced fennel and carrots. Reduce heat to medium and cook, stirring often, until vegetables are crisp-tender and browned, 10–12 minutes. Remove skillet from heat, and add wine and fennel seed.
  3. Return to heat, and cook until almost all the liquid has evaporated and tomatoes are tender, about 5 minutes. Stir in 2 tablespoons lemon juice, lemon peel, Italian herbs, salt and pepper. Remove from heat, and add spinach leaves; toss until spinach is slightly wilted.
  4. To farro, add remaining 1 tablespoon oil, 1 tablespoon lemon juice, red pepper flakes and parsley; toss.
  5. To serve, divide farro mixture among bowls and top with vegetable mixture. Garnish each bowl with almonds and Parmesan.

Notes

This recipe is being shared courtesy of Delicious Living

Many thanks to the recipe author Jane Burnett,RD. 

Photo credit to Jennifer Olson/Delicious Living

Please visit the Delicious Living Blog today.

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 498Total Fat: 15gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 2mgSodium: 372mgCarbohydrates: 74gFiber: 13gSugar: 15gProtein: 17g

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© Jane Burnett, RD
Cuisine: Italian / Category: Grains

 

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Chilled Soba Noodle Soup

Chilled Soba Noodle Soup

Chilled Soba Noodle Soup

Yield: 2
Prep Time: 15 minutes
Cook Time: 3 minutes
Total Time: 18 minutes

CAUTION: The pure yummy-ness of this dish may cause you to dance happily and uncontrollably around the room.

Ingredients

  • 1 Package of Soba (or Somen) Noodles
  • 1 cup seedless cucumber, peeled, chopped-bite size
  • 2 green onions chopped finely
  • 1/4 teaspoon Asian tea Rub
  • Handful of freshly chopped spinach or baby bok choy
  • 2 tablespoons each serving Soba Noodle soup base
  • Sesame Seeds (as garnish)
  • Cilantro (as optional garnish)
  • Cooked shrimp or crab (protein add )
  • 2 finely chopped bite size roma or grape tomatoes (optional)
  • A dash of Ponzu sauce optional)
  • A Dash or two Sriracha hot sauce or Furikake Seasoning (optional)
  • 2 Nori Sea Weed wrappers ripped into bit size pieces (packaged type used for sushi rolls (as optional garnish)

Instructions

  1. This dish is meant to be served cold.
  2. Cook your Somen Noodles, (per package directions. Be careful, they quick fast).
  3. Rinse /soak for a few minutes in an ice bath, then drain noodles.
  4. Place a 1/2-3/4 cup drained Somen noodles in each serving bowl, top with cucumber, green onion, Asian Tea Rub, spinach or bok choy, and bit of seed weed and sesame seeds along with 1-2 Tbsp. Soba Noodle Base.
  5. Add on any of the other suggestions that you might like or add you own ideas

Notes

Soba is the Japanese name for buckwheat. It usually refers to thin noodles made from buckwheat flour, or a combination of buckwheat and wheat flours. They contrast to thick wheat noodles, called udon. In Japan, the word can refer to any thin noodle.

You can learn more about Buckwheat here.

Pre-packaged noodle soups are a kiddie favorite because they're quick and tasty. The downside is that the prepackaged versions aren't exactly healthy with all of that sodium loaded into their spice packets. Using this soba noodle base with the ponzu adds a rich tangy flavor. Using only a bit reduces much of the sodium. It only takes a few minutes to make your own, and it’s fun to serve them in a cup alongside kid friendly chopsticks. You can add different vegetables, shrimp or crab to make this heartier or get a protein bump. So good as an after school snack or a meal.

Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 213Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 121mgSodium: 1016mgCarbohydrates: 21gFiber: 2gSugar: 4gProtein: 20g

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© Carol Takakura
Cuisine: Healthy / Category: Soup

 

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Pesto Zucchini Caprese Salad

Pesto Zucchini Caprese Salad

Pesto Zucchini Caprese Salad

Yield: 4
Prep Time: 20 minutes
Total Time: 20 minutes

Easy and Delicious. The perfect garden fresh summer dish.

Ingredients

  • PESTO SAUCE:
  • 2 tablespoons pine nuts
  • 2 packed cup of organic basil
  • 3-4 tablespoons extra virgin olive oil
  • 2 small garlic cloves minced
  • My Sage Gourmet Tuscan Herb Seasoning
  • Freshly ground black pepper, to taste
  • ZUCCHINI NOODLES:
  • 2 medium zucchini
  • CAPRESE:
  • 4 half-inch thick slices of tomato
  • 4 quarter-inch thick slice of mozzarella cheese (2oz each)
  • 1 Tablespoon Basil or Garlic infused olive oil, to drizzle overtop.
  • My Sage Gourmet Tuscan Herb Seasoning and freshly ground black pepper- to taste
  • 1/4 teaspoon red pepper flakes (optional)
  • 4 basil leaves, cut chiffonade style (in thin ribbons)

Instructions

PESTO

  1. Place all of the pesto ingredients into a food processor and pulse until creamy. Taste and adjust seasonings if needed.

ZUCCHINI NOODLES (We use a spiral slicer for these. See NOTES below .)

  1. In a big bowl, combine zucchini noodles and pesto sauce. Using hands or rubber spatula, Gently combine until noodles are well coated.
  2. Strain off excess liquid then place zucchini noodles on four small plates, followed by one tomato slice, one slice of mozzarella and a light drizzle of olive oil/balsamic vinegar mixture
  3. Add a pinch My Sage Gourmet Tuscan Herb Seasoning and freshly ground black pepper. Top with basil, evenly distributed.

Notes

Zuke Tips to consider-
Don’t peel your zucchini before spiraling. When you peel the zucchini, moisture leaches out, causing it to become mushy. Keeping the skin also retains nutrients in the skin!
Don’t pre-salt or salt your zucchini once in the pan salting renders the zucchini lifeless and salty.
Don’t overcook. The longer zucchini cooks, the more moisture sneaks out and becomes mushy. A little crunch retains the fresh tasting flavor.

We recommend the VEGETTI SPIRAL SLICER

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 314Total Fat: 30gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 23gCholesterol: 9mgSodium: 131mgCarbohydrates: 8gFiber: 3gSugar: 3gProtein: 6g

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© Carol Takakura
Cuisine: Healthy,American / Category: Vegetarian
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Sauteed Scallops Over Spaghetti Squash

 

Sauteed Scallops over Spaghetti Squash

Sauteed Scallops over Spaghetti Squash

Yield: 5-6
Prep Time: 20 minutes
Cook Time: 1 hour
Total Time: 1 hour 20 minutes

Ingredients

  • 2 lb. spaghetti squash, cut in half lengthwise and seeded
  • 2 tablespoons The Olivique, Mediterranean Extra virgin Olive Oil, plus more for baking pan
  • 4 leeks, white and light-green parts only, thinly sliced lengthwise
  • 2 medium-sized shallots, peeled and thinly sliced lengthwise
  • 1/4 cup all-purpose flour
  • 10 large sea scallops, sliced in half
  • 1 teaspoon My Sage Gourmet Mediterranean Blend, or sea salt to taste
  • Freshly ground black pepper
  • 3/4 cup dry white wine (op1tional)
  • 2 tablespoons unsalted butter, chilled and cut into small pieces
  • 1 tablespoon minced chives
  • 1 teaspoon (or more) red chili flakes

(Optional)

  • Finely chopped wild mushrooms and/or chopped Asparagus tips
  • My Sage Gourmet Garlic Herb

Instructions

  1. Heat oven to 375 degrees.
  2. Place squash, cut-side down, on an oiled baking pan. Cook until easily pierced with a knife tip, about 45 minutes. Using a fork, separate the flesh into strands and transfer to a bowl. Cover.
  3. Rinse and dry scallops with a paper towel and sprinkle lightly with MSG Mediterranean Blend or sea salt and pepper. Set aside
  4. Heat 1 tablespoon olive oil in a saute pan over medium-low heat. Cook leeks and shallots, stirring, until crisp, about 10 minutes. Transfer to a plate.
  5. Place flour in a small bowl; dredge scallops. Return pan to heat; add remaining tablespoon oil. Sear half of scallops at a time until golden, about 3-4 minutes on first side. (Do not move or disturb them during this time.) Flip and sear 2nd side for about 1 minute. Season with My Sage Gourmet Mediterranean Herb Seasoning (or salt) and pepper. Cook remaining scallops.
  6. Increase heat to medium high; add wine or 3/4 cup water. Using a wooden spoon, scrape up any brown bits on bottom of pan. Cook until liquid has reduced by half.
  7. Slowly whisk in the butter until sauce begins to thicken, about 2 minutes. If adding wild mushrooms and/or asparagus tips, do it when you add the butter. As sauce begins to thicken, check seasoning. If needed, add another dash of My Sage Gourmet Mediterranean Herb Seasoning , My Sage Gourmet Garlic Herb, or salt and pepper.
  8. Divide the squash and leek mixture among four dinner plates. Top with scallops.
  9. Drizzle with sauce and garnish with chives and red pepper flakes.
  10. Serve.

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Nutrition Information:
Yield: 5 Serving Size: 1
Amount Per Serving: Calories: 249Total Fat: 8gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 23mgSodium: 339mgCarbohydrates: 32gFiber: 5gSugar: 9gProtein: 9g

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© Carol Takakura
Cuisine: Healthy / Category: Fish and Seafood
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Oatmeal Almond Protein Smoothie

 

Oatmeal Almond Protein Smoothie

Oatmeal Almond Protein Smoothie

Yield: 1 serving

Ingredients

  • 5 ice cubes
  • Up to 8-10 ounces unsweetened almond milk or cold filtered water
  • 
½ cup quick cook oatmeal (Bobs Redmill is a good brand)
  • 2 scoops Arbonne or other high quality protein powder (chocolate or vanilla)
  • 5-8 oz fresh spinach stems and all
  • 1/2 cup blueberries, frozen
  • 2 Tablespoons Cacao powder
  • Handful parsley
  • 1/2 small banana (optional)

Instructions

  1. Begin by placing ice & almond milk or water, oatmeal and protein powder in a high powered blender. (I recommend Vita-mix 5200)
  2. Blend 30 secs.
  3. Add all remaining ingredients and blend on high until smooth.
Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 918Total Fat: 35gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 27gCholesterol: 5mgSodium: 1018mgCarbohydrates: 101gFiber: 42gSugar: 21gProtein: 77g

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© Carol Takakura
Cuisine: Healthy / Category: Beverages; Breakfast

 

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