Chia Pudding

Finally a breakfast entry!! My family and I love this very easy, make ahead breakfast.  On busy weekday mornings it is so nice to roll downstairs, open the refrigerator and have a healthy, clean and nutrient packed meal ready and waiting.  Make it to suit your personal taste with fresh fruit, berries and nuts on top.

1/4 c Chia Seeds
1 c nonfat milk (I use dairy, you can substitute your choice)
1 c nonfat greek yogurt
1 Tbs maple syrup

Whisk together the milk, yogurt and maple syrup.  Whisk in the chia seeds. Cover and refrigerate overnight.
In the morning, stir the pudding and place into individual serving bowls.  Top with your choice of fresh or thawed frozen fruit, nuts, seeds etc.  I like to add just a touch of honey or maple syrup drizzled over the top.

This recipe makes 3-4 servings.

Oatmeal Cookie

Sometimes you just need a cookie...  These cookies are a TREAT! However refined sugar and butter do not need to be a part of satisfying your sweet tooth.  Indulge! (but only a little :) )

1 c Old Fashioned Oats
3/4 c whole wheat flour
1 1/2 tsp baking powder
1/2 tsp cinnamon
1/4 tsp salt
2 Tbs coconut oil, in liquid form
1 egg
1 tsp vanilla extract
1/2 c honey
2 Tbs chia seeds
2 Tbs flax seeds
Dried Fruit, Nuts, chocolate chips, shaved coconut, etc.

Combine oats, flour, baking powder, cinnamon and salt in medium sized bowl and mix well.  In another bowl combine coconut oil, egg, vanilla extract and honey, stir.  Pour wet ingredients into dry and stir just until combined.  Fold in chia seeds, flax seeds and your choice of fruit, nuts or chips.
Place mixture in the refrigerator for about 30 minutes.  Don't skip this step.  Place on a parchment paper lined cookie sheet and back at 325 for about 14 minutes.

Pesto Ono

Ono in Hawaii, Wahoo in other parts of the world.  This dinner is incredibly easy and always a huge hit with my family.  Almost any fish would work.  Salt and pepper the fish and pop it on the grill.  Top with homemade pesto, and sliced fresh tomatoes.  Yum!

Greek Tapas; Gigante Beans

These babies are BIG BEANS! I have trouble finding them regularly so I often substitute large lima beans or even butter beans.  No matter the bean, the end result is a super yummy addition to our Greek Tapas menu. We ate the leftovers at a fun picnic we attended the next day!!
This meal also included cilantro, lime cucumbers fresh from the garden and a baked eggplant, caprese salad.  I substituted avocado for mozzarella and all were very happy with the result!

1 Tbs olive oil
1 medium sweet onion, chopped
2 cloves garlic, minced
1 28oz can diced tomatoes
1 1/2c stock, chicken or veg
1/4 c red wine vinegar
1/4 c Ouzo, plus a little in a glass with equal parts water and an ice cube to sip ;)
1 tsp crushed red pepper flakes
2 tsp fresh oregano
2 tsp fresh flat leaf parsley
2 cans or 3-4 cups of cooked Gigante, or large white bean

Saute onion in olive oil until softened, add garlic and stir until fragrant.  Add remaining ingredients, all but the beans and simmer until reduced by about 1/3.   Add the beans and gently simmer until heated through, about 7 minutes.

Seafood Risotto

Sunday dinner time!  Do not fear risotto!  The majority of recipes for risotto call for slowly adding the liquid and stirring for way more minutes that I care to give.  We have found that adding all of the liquid at the beginning and stirring throughout, yields just as good an outcome.  You can vary the seafood to your taste, scallops, crab, mussels would also be good choices.

4 c Arborio Rice
1 large onion, chopped
2 large carrots, chopped
1 c shiitake mushrooms, chopped
6 c stock, chicken or vegetable
jar clam juice
1 can chopped clams

1 large lobster tail, grilled with shell on, meat chopped
1/4-1/2 lb shrimp, pealed
1/4-1/2 lb calamari

Saute onion in olive oil until softened, about 5 minutes, add carrots and mushrooms and saute for another 5 minutes.  Add rice and stir just to coat.  Add stock, jar of clam juice and juice from can of clams, reserve the clams until the end.  Cook rice at a vigorous simmer, stirring often, until rice is just al dente (almost completely cooked, still a bit firm), add shrimp and calamari and simmer until cooked through.  Add lobster at the end and stir to combine.  Add salt and pepper to taste.  Plate with red pepper flakes and shaved parmesan on top.  A drizzle of white truffle oil also puts this dish over the edge!

Quinoa and Lentils with Roasted Cauliflower

Quinoa (keen-wah) gets a lot of attention these days.  Why??  It is a complete protein! Meaning, it contains all 9 essential amino acids that our bodies cannot make.  It is another low-energy-density food, meaning fewer calories given the volume of food. It has iron and is rich in antioxidants.  You may have heard your doctor or friends suggest an anti-inflammatory diet. Quinoa is a great addition to these diets that help to decrease pain throughout the body.  It is also very easy to make.
We have added red lentils to this dish to give it an extra protein boost and topped with roasted cauliflower and our tahini dressing.  We all licked our plates clean tonight :)  I served it with a fresh from our garden, cucumber and tomato salad.

1 head of cauliflower, sliced in florets
2 Tbs olive oil
Salt and Pepper

1 c red quinoa
1 c red lentils
1 medium leek, white and light green parts only, thinly sliced
1/2 medium red onion, chopped
1 Tbs olive oil
1 c sherry cooking wine, can also use white wine
1 c water

1/3 c tahini
2 Tbs lemon juice
2 Tbs red wine vinegar
1 Tbs olive oil
1 tsp garlic powder
1 Tbs honey
1 tsp salt

toasted pumpkin seeds

Place cauliflower in an oven safe dish and bake at 400 for about 30 minutes, covered only for the first half, until softened and slightly browned.

While cauliflower is baking, saute leek and red onion in olive oil over medium heat until soft and translucent.  Add quinoa, water and sherry, bring to a boil then cover and gently simmer for about 8 minutes.  Add lentils and simmer for about 10 minutes. Add more water if necessary to ensure mixture doesn't burn down. All water should be absorbed at the end of the 10 minutes.  If it isn't, drain it off.

Mix together the tahini dressing while that is cooking and toast the pumpkins seeds as well.

Place quinoa mixture on a plate, top with cauliflower then pour the tahini dressing over the top and sprinkle toasted pumpkin seeds.

Pesto Farro Salad

The temperature is increasing and light, refreshing salads are what I crave on these beautiful summer days.  Never forget the protein and always look for a fresh component; however, you can make many substitutes in this salad depending on your taste and the availability of ingredients.  This is fast, easy, nutritious and delicious! Enjoy!

2 c Pearled Farro
2 c Navy beans (or other white bean), if using canned just use one can, always drain and rinse
1 red bell pepper, chopped
1 jar or can of artichoke hearts, quartered
11/2 c fresh cherry or grape tomatoes
1/3 c red onion, diced
1/2 c kalamata olives
1/2 c toasted walnuts, roughly chopped
3/4-1 c homemade pesto (find recipe here: Pesto )
1 lemon, juiced
1/4 c feta, crumbled

Cook farro in full pot of water at a vigorous simmer for about 20 minutes, drain. Mix all other ingredients and top with lemon juice and feta.

Cioppino

Cioppino is my absolute FAVORITE dish.  It is an involved Sunday dinner, worthy of my birthday, anniversary and "good news" celebratory dinners or just a nice evening in with friends .  The depth of flavor, fresh seafood and of course sopping it all up with a piece of crusty bread, brings me tremendous taste bud pleasure. I hope you love it too!
I served mine with a shaved brussel sprout salad, recipe to follow!

1/4 c Olive Oil
1 large leek, white and light green part only, sliced thinly
1 medium to large onion, chopped
1/4 c parsley, chopped
1 c celery, chopped
5 cloves garlic, minced
2 28 oz cans of whole, peeled tomatoes, crushed (I use a potato masher) use all juices . I like Muir Glen
1 c dry red wine (always use a wine you would drink)
1/4 c balsamic vinegar
2 6.5 oz cans chopped clams with juices
Herbs - 1 Tbs of each of using fresh, 1 tsp if dried - Rosemary, Thyme, Oregano, Basil
1 medium bay leaf
1 tsp dried crushed red pepper (less if you do not like spice)
black pepper to taste
2 c water
1 c white wine

Seafood - Use what you like and what is fresh - ask fish monger for assitance
Use this as basic guide for amounts:
12 medium clams
1 medium to large lobster tail
1 lb firm fish, we used Monchong, I have used Opah and Swordfish in the past, cubed
1/2 lb peeled, deveined shrimp
1/2 lb calamari, sliced

Heat the oil in a large pot.  Add leek and onion and simmer until softened.  Add celery, parsley, and garlic and saute until tender, about 6 minutes.  Add crushed tomatoes and juices and simmer for another 5 minutes. Add red wine, vinegar, clams and juices, herbs, bay leaf, red pepper and black pepper and simmer for 30 minutes, partially covered.
Add water, white wine and clams.  Simmer until they open, do not eat ones that remain closed (about 8-10 minutes).  Add remaining seafood and simmer until fish is cooked through.
Spoon seafood into the bottom of a bowl and ladle broth over the top.  Place a slice of toasted, crusty bread on the side and a bit of shaved parmesan on top.

Sweet Potato, Chick Pea, Quinoa Burger

These burgers are high protein, high flavor and perfect for a hot summer night.  You can easily play with the seasoning to make them spicier or just more to your taste.

I served mine atop some homemade guacamole and alongside a fresh tomato and watermelon salad.

2 medium sweet potatoes, sliced into 1/2 inch rounds

1/3 c quinoa

2/3c water

1 c chickpeas (or 1 can if using canned, drain and rinse)

2 Tbs Tahini
2 tsp smoked paprika

1 clove garlic

1 egg

1/4 c plus a little more whole wheat flour

1 c panko bread crumbs

Preheat the oven to 400 F and roast the sweet potatoes for about 30 minutes, until very soft.  While potatoes are roasting, place quinoa in water in medium saucepan.  Bring water to a boil then reduce heat to simmer, covered, for about 15 minutes or until all water is absorbed.  

Slightly cool potato and quinoa then add to a food processor with chickpeas, tahini, paprika, garlic, egg and flour.  Pulse to blend.  Add a little more flour if needed to make mixture thick enough to form patties, it will be very sticky and wet still.  Dredge burgers lightly in panko and place on a parchment paper lined cookie sheet. Bake at 375 for about 25 minutes until golden brown and firm. 

Quinoa Mango Salad

It's mango season!!  I eat these delicious yellow delights for breakfast, lunch and dinner during the season because they are never the same any other time of the year.  This recipe is a slightly adapted version of a protein, vitamin, mineral and TASTE rich recipe, I received recently from a friend (thanks Grace :) ).
I made this salad early in the week and enjoyed it for easy, delicious and nutritious lunches all week.  1 cup of dry quinoa makes about 2 1/2 to 3 cups when cooked.

1 c red quinoa (uncooked), could use the white or rainbow I like red for the color
1 medium/large mango, cubed
2 c edamame, cooked and shelled
1 red bell pepper, diced
1/2, small red onion, chopped
1 c dried, unsweetened, shredded coconut
1/2 c cilantro, finely chopped
1/3 c raisins
1/4 c toasted walnuts
Juice of 2 limes
3 Tbs Balsamic vinegar
1 tsp coconut oil

Place quinoa in a medium saucepan with 2 cups of water.  Bring to a boil then cover and reduce heat to gentle simmer for about 15 minutes or until all water is absorbed. Stir occasionally.  When done place in a large serving bowl. If using frozen edamame, toss the frozen beans with the warm quinoa to both cool the grain and thaw the edamame.  Place all other ingredients in the bowl and stir to combine.   Make a large salad about 6 main course servings.

Spring Salad

While we, who live in Hawaii, might not get as excited about Spring because of the change in weather, we still get super excited about Spring FRUITS and VEGETABLES!! Aloha asparagus and strawberries!  This salad was very quick and easy to make, was very satisfying and was DELICIOUS!
We always make our weekly trek to the Farmers Market but this week I took my children to the actual farm from whom we buy our veggies.  They allowed the kiddos to pick some of their own daikon, among other things, and I have incorporated it into this salad! Sliced super thin, the pungent taste of the white radish is diminished and even the kids are able to eat and benefit from its nutrients.  Daikon is high in vitamin c, contains anti-oxidants and is a good source of folates, B vitamins and minerals such as iron, calcium and magnesium!
This salad is meant to be a main course,  it has plenty of protein from the chick peas and farro and it is packed with vitamins and minerals.

2 c pearled farro (uncooked)
1 bunch fresh asparagus
1 lb fresh strawberries (organic if possible, strawberries have some of the highest pesticide residue)
2 c cooked chick peas (1 can if using canned, see meaningful modifications and make your own Beans!)
1 medium Daikon, very thinly sliced
1 c flat leaf parsley, finely chopped
1 lemon, juiced
1/4 c olive oil
1 1/2 Tbs honey
2 Tbs red wine vinegar
salt and pepper
1/4 c toasted walnuts
Goat Cheese sprinkled on top

Cook farro in a pot of water at a vigorous simmer for about 20 minutes or until desired doneness.  Grill asparagus and chop into bite sized piece,s allow to cool.  Slice strawberries. Combine all dry ingredients in a large bowl, combine wet ingredients in a small bowl and pour over salad, mix well.  Top with toasted walnuts and cheese.  Serves about 4 if using as a main dish or 6 if it is a side.

Peanut Butter/Nut Balls

This is a fast and easy, uncooked snack that will satisfy your post workout, protein needs or your between meal snack craving.  I keep them in a sealed glass container in the refrigerator and our children help themselves!   Each bite sized ball gives you about 3 g of protein for about 50 calories.
When choosing a nut butter, always look at the ingredient list.  If it contains anything but ground nuts and maybe a pinch of salt then do not buy it.

1/4 c crunchy Peanut Butter, or nut butter of your choice
1/4 c plus 3 Tbs dried Dates
2 Tbs (about 10) raw almonds, or nut of your choice
pinch of salt
dash of vanilla extract

Throw all ingredients into your food processor and finely chop.  Roll into bite sized balls and store in the refrigerator in a sealed container.

Vegetarian Couscous

This is the dish I have always loved most at Moroccan restaurants.  It is incredibly flavorful and traditionally meant for a gathering.  I served my couscous alongside the Moroccan Opah, however it can easily be a stand alone meal.  We ate the leftovers for days!!  You can make many substitutions of the vegetables depending on availability and preference.

2 Tbs Olive oil
2 large onions, sliced into large segments
2 pinches saffron threads
1 Tbs crushed red pepper
1 tsp turmeric
1 tsp cinnamon
1 1/2 tsp ground ginger
1 tsp ground black pepper
3 Tbs chopped parsley
3 Tbs chopped cilantro
1 can (28oz) whole peeled tomatoes, chopped
1 qt stock (chicken or veg)
3 c water
1 sweet potato, cubed
1/2 of one Kabocha squash, cubed
2 c, roughly chopped carrots
1 medium zucchini, chopped
1 c dried currants, or raisins
2 c frozen cooked chick peas (or 1- 14oz can)
1 Tbs honey
2 c (quick cooking) couscous, uncooked
1/2 c slivered almonds, toasted

Heat oil in large stock pot, add onions and cook over medium heat for 10 minutes. Stir in saffron, red pepper, turmeric, cinnamon, ginger, black pepper and saute for 5 minutes.  Add herbs, tomatoes, stock and water and bring to a boil, then reduce heat and simmer for 10 minutes.
Add sweet potato, squash and carrots.  Bring temperature to a vigorous simmer and cook for 10 minutes. Add zucchini, currants and chick peas and cook another 5 minutes, until vegetables are tender.
Cook couscous separately and mound in a large serving bowl making a well in the center.  Spoon vegetable mixture into the center and ladle liquid over the top.  Sprinkle with toasted almonds and serve.

Moroccan Opah

Opah is what Hawaiians call Moonfish. If you cannot find Opah, another fish I have used with this recipe is Swordfish and it was equally delicious!  This relatively simple recipe is very impressive and was an excellent choice for a dinner party we recently hosted. I served a vegetarian couscous alongside the Opah which could have easily stood on its own.

2 lbs Opah or Swordfish (steaks work great but use fillets if you prefer)
1/2 c flat leaf parsley
1/4 c cilantro
3 cloves of garlic
3 Tbs lemon juice
1 jalapeno, deseeded
1 Tbs paprika
pinch of saffron (about 8 threads)
salt and pepper
2/3 c olive oil
1 c green olives
1 lemon, sliced

Preheat oven to 350F. Place parsley, cilantro, garlic, lemon juice, jalapeno, paprika, saffron, salt and pepper into your food processor and pulse until well chopped.  While the machine is running, slowly add the olive oil until emulsified.
Place fish in an oven safe baking dish and season with salt and pepper.  Spoon marinade over fish and turn over to coat.  Bake until cooked through, about 20 minutes depending on thickness of steaks.  Place fish on a serving dish, spoon the remaining marinade over the top and garnish with olives and lemons.

Mushroom and Chick Pea Ragout

3 Reasons you must eat mushrooms!

1- OoooMommy! No, really, Umami.  It is the fifth basic taste after sweet, salty, bitter and sour; and mushrooms have it.  It is a rich, savory, meaty flavor that us non-meat eaters miss out on.  

2-  Mushrooms fall into this wonderful category of low-energy-density food.  Meaning few calories given the volume of food.  

3 - Nutrient Density! Mushrooms are packed with B vitamins which help with many things like ENERGY! and selenium which is a powerful antioxidant protecting your body's cell and immune system. 

This recipe pairs these little fun guys with protein rich chick peas.  And served over toast... Yes please! I served it with a fresh from my garden arugula salad and roasted cauliflower! YUM!!

1 Tbs Olive Oil

2 medium shallots, sliced

1 large sprig rosemary, chopped and stem removed

2 c chopped mushrooms, variety is great! Mixed dried mushrooms work great added to some fresh

1 Tbs sherry vinegar (red wine vinegar is ok too)

2 tsp tomato paste

2 tsp Worcester sauce

2 c Chick Peas (or one can if using canned)

1 1/2 c stock, chicken or vegetable (if using dried, add some of the water you used to reconstitute the mushrooms)

Heat oil in large sauce pan, saute shallots until softened.  Add rosemary and mushrooms and heat through. Add vinegar, tomato paste and Worcester and cook over medium heat for about 5 minutes. Add chick peas and stock, stir it all up and simmer until sauce has reduced by about 1/3.  If sauce still needs to be thickened: make a slurry of 1 tsp cornstarch and a little water then add it to the mushroom mixture.  

Serve over a piece of hearty, whole grain bread. 

Black Bean and Sweet Potato Taco!

Who doesn't love a taco?! The shells are the tricky part.  Make sure to ALWAYS read the ingredients list on the processed foods you buy.  Corn tortillas are my favorite but it is very difficult to find a good source that do not contain partially hydrogenated oils, tons of sodium and sugar. YUCK.  Find the best ones you can and have one.  My secret... have one taco and then make a pile of what you have inside your taco, on the other side of the plate. Win!
These tacos contain great vegetarian protein, high levels of vitamins, minerals and good fats and they are DELICIOUS!

2 medium sized sweet potatoes(yams) diced
2 Tbs olive oil
2 tsp cumin
1 tsp paprika
1 tsp turmeric
1 tsp coriander
1/2 tsp cayenne pepper (or more if you like heat)
1 tsp cinnamon
1 tsp garlic powder
salt and pepper

2c Black beans, defrosted (1 can if using canned)
1 medium onion, chopped
2 ears of shucked corn (about a cup if using frozen)
2 cloves garlic, minced
2 Tbs honey
3 Tbs fresh lime juice
1/4 c fresh cilantro

Toppings: Sliced avocado, fresh tomato, sliced red onion, diced red bell pepper, dollop of non-fat Greek Yogurt

Preheat oven to 425f. In a large bowl combine sweet potatoes, oil and spices.  Mix well to coat the potatoes.  Place on a parchment paper lined cookie sheet (easier clean up, you are welcome) and bake until crispy.
Caramelize the onion in 1 Tbs olive oil (about 10 minutes covered on low heat)  then add garlic and heat for one minute. Add beans, corn, honey and lime juice and heat through.
These two steps can be done ahead of time (like at nap time) and reheated for dinner. When ready to eat stir the sweet potato, beans and cilantro together. Place your choice of fresh ingredients on the top and enjoy!!

Lentil, Sweet Potato and Kale Salad with Tahini Dressing

This "salad" is light enough to be a weeknight, on-the-go meal but hearty enough to satisfy even the hungriest belly.   It is packed with complex FLAVOR, complete protein, vitamins, minerals and healthy fats.  If you are lacking preparation time, many of the parts can be made ahead of time and assembled when you are ready to eat.  Substitutions are easy. Choose a variety of vegetables you enjoy and preferably locally fresh, but don't leave out the lentils!
And do not skip the dressing.  Tahini is so tasty and super healthy!! It is high in protein, it is one of the best sources of calcium, is loaded with vitamins and minerals, is great for your skin and muscle tone and is a good source of fatty acids.  EAT IT!

1-2 Sweet Potatoes (yams), skinned and diced
1 Tbs olive oil
1 tsp turmeric
2 tsp cumin
1 tsp chili powder
salt and pepper
1c French Green Lentils
1 large bunch of kale, arugula, spinach or your favorite dark green leaf
1 ripe avocado, diced
2 tomatoes, chopped
1 small japanese cucumber, chopped
1 bunch asparagus, steamed and chopped
1 red bell pepper, diced

Dressing (whisk together)
1/3 c tahini
2 Tbs lemon juice
1 tsp garlic powder
2 tsp honey
1 tsp salt

Toss sweet potatoes in olive oil and spices and bake in oven at 400F until edges are crisped, about 20-30 minutes.  Cook lentils in 2 cups of water over medium heat for about 20 minutes and drain. Chop vegetables and toss all together.  Top with Tahini dressing and serve!

Pesto Farro with Shrimp and Calamari

DO NOT BUY PESTO! It is so easy to make, so much tastier when it is fresh and you can control the ingredients.  No need for preservatives, stabilizers or too much salt.  Just try it!!
I put pesto on just about anything and make it with a large variety of ingredients. Here I have mixed it with Farro, a higher protein, wheat grain that has a wonderfully nutty flavor and topped it with grilled shrimp and calamari.  My children LOVED this meal!

I served it with a kale salad with roasted red pepper and goat cheese!

Pesto
Green - 2 c traditionally sweet basil, you can use spinach, arugula, kale etc.
Nut - 1/2 ctraditionally pine nuts, you can use almonds, walnuts, pistachios etc.
Garlic - 1 clove
Salt - 2 tsp (to taste)
Cheese - 1/4 c- Parmesan is my choice
Olive oil - 2-3 Tbs

In a food processor, combine your green, nuts, garlic, salt and cheese and pulse until well chopped.  Then slowly add the oil. Done! EASY!!

1c Semi pearled Farro
1/2 lb shrimp
1/2 lb calamai
lemon juice
salt and pepper

Cook farro in 3-4 cups of water over medium heat for about 20 minutes.  Drain and put back in pot and mix in pesto.  Heat on low for about 5 minutes for flavors to meld.   While farro cooks mix shrimp and calamari with salt and pepper and a dash of lemon juice and grill.  Plate farro, top with seafood and sprinkle with a little freshly shaved parmesan!  I also like to add a bit of spicy red pepper flakes to the top of mine for heat.

Indian Spiced Filled Peppers

I have never been a huge fan of the Stuffed Pepper.  This recipe has changed my mind! I slightly adapted it from one I found on vegetariantimes.com.  This meal is HUGE on TASTE and packed with protein, vitamins and minerals and is very satisfying.  It stands alone and can be made ahead of time so it is a perfect weeknight meal!  I used 3 peppers instead of 4 so had leftover filling which will be my delicious lunch today!
 * Do be aware, red peppers are on the list of vegetables with the highest pesticide residue.  Buy organic here when you can.

4 organic Red Bell Peppers (halved and deseeded)
2 Tbs olive oil
1 large onion
4 tsp curry powder (I used 3 tsp plus 1 tsp Hot Madras Curry Powder if you have it)
1 Tbs Garam Masala
1 tsp turmeric
2 tsp grated fresh ginger
1 c brown Basmati rice
1/4 c red lentils
1/2 tsp salt
2 c chickpeas (or 1 can if using canned.  See Meaningful Modifications section for bean suggestion)
1 c diced carrots
4 cups of water
1 c chopped green beans
1/2 c raisins
1/2 c chopped raw almonds
non-fat Greek Yogurt for top

Preheat oven to 350F.  Place peppers cut side down in glass baking/ casserole dish, cover with foil and bake for about 20 minutes until softened.
On stovetop in a wok or other large pan, saute onion in olive oil until softened.  Add curry powder, Garam Masala and ginger and cook for about 1 minute.  Add rice, lentils, salt, chick peas, carrots and water and bring to a boil.  Reduce heat to medium and simmer for about 20-25 minutes, stirring occasionally until the water is almost completely absorbed.  Add the green beans, raisins, almonds and salt and pepper to taste.  Fill the peppers full with the rice mixture and return to baking dish.  If you are ready to eat soon, place the peppers back in the 350F oven and bake covered for 15 minutes then uncovered for 6.  If not ready, place the stuffed peppers in the refrigerator until you are ready then bake.
Serve with a dollop of fat free Greek Yogurt on top!

Herbed Halibut Taglietelle

Fresh Halibut was on sale this week at our local Whole Foods but another white fish would work just fine with this delicious sauce.  A very simple preparation but a very delicious and impressive presentation which would be great for guests! I served the fish with a side of broccolini sauteed in olive oil and garlic. Absolutely delicious and super healthy!

3/4 lb Halibut
salt and pepper
2 Tbs olive oil
1/3 c flat leaf parsley
7 anchovy fillets
3 cloves garlic, minced
1 tsp red pepper flakes
1/2 c dry white wine (always use one you would be willing to drink)

8 oz taglietelle

Preheat your oven to 500F.  Cook taglietelle in salted, boiling water for 4 minutes (it will finish cooking in the oven).  Drain, set aside and reserve 1/2c of cooking water.

Sprinkle Halibut with salt and pepper.  Heat oil in medium oven and stovetop safe dish.  Add garlic and stir until fragrant. Add parsley and anchovy fillets and saute over medium-high heat until anchovies are melted.  Add the fish and cook for about 1 minute per side.  Add wine and simmer until the amount is reduced by half.  Add the reserved pasta liquid and arrange the pasta around the sides of the fish.  Place dish in the oven for about 6 minutes or until fish is fully cooked.  Serve immediately.

Greek Yogurt

One meaningful modification I have made in my families diet is with non-fat Greek Yogurt.   Our preference is Fage and at 23g of protein per 1 cup serving this is a substitute really worth considering. One of the biggest modifications is replacing sour cream.  Sour cream has about 3g of protein per cup and saturated fat, unless you choose the nonfat version however, then you are consuming modified corn starch and thickeners.  I never noticed the change however if you do it will only take a few times to adapt to the taste.

Some ways we use this staple:

- mix with previously frozen, warmed berries and serve on oatmeal, pancakes or french toast in the morning.

- mix with honey and whip as a substitute for cream cheese frosting.  I promise this is DELICIOUS!

- dollop on top of black bean soup or any hearty soup or salad

- added to a smoothie for extra protein and calcium and creaminess

- cream sauce for fish tacos

- mixed with berries for popsicles

- mixed with granola for a hearty snack

BEANS!!

Beans Beans they're good for your heart! In our non-meat-eating diet, beans play an important role.   Beans are high in protein, complex carbohydrates, fiber, vitamins, minerals and good fats! Whoa!  AND they are CHEAP!
Canned beans contain high levels of sodium and recently there have been many articles floating around regarding the BPA lining of canned products.   In an effort to have a more wholesome diet, I have started cooking my own beans.  They are cheaper, healthier and they have much better flavor than canned!

In the bulk section of your grocery store there is a variety of dried beans.   Pick a few that you would use often.  I use Chick Peas (Garbanzo Beans), Black Beans, and Navy Beans most often.   Give it a try!

EASY STEPS

Place beans in a large stock pot, cover them with water, at least 3 inches over the beans, and place the pot in the refrigerator overnight.  I usually leave them for about 24 hours but you can do as little as 8 hours.  Before cooking, drain the beans and add the same amount of fresh water.  SECRET: This process of changing the water is said to decrease the bean effect on flatulence!  Place pot on stove top over medium heat and vigorously simmer until the beans are the desired doneness, about 30-40 minutes depending on bean type.
Drain water and cool.  Then place in mason jars or plastic freezer bags in 2 cup portions and freeze.  EASY!

Roasted Salmon with Lime Wasabi Drizzle over Baby Bok Choy

Salmon is an almost weekly meal for our family.  It is a great source of protein and omega-3s and it is generally easy to procure.  We served it atop Baby Bok Choy which was perfect.  A side of Brussel Sprouts was delicious but not exactly the right pairing choice.

Marinade
2 Tbs Olive Oil
2 Tbs Sesame Oil
2 Tbs Low Sodium Soy Sauce
2 Tbs Rice Wine Vinegar
2 Tbs Honey
1 Tbs fresh grated ginger
3 cloves garlic minced
salt and pepper
1 1/4 lbs King Salmon (wild if possible)

Drizzle
1/2c non fat Greek yogurt
1/4c cilantro
2 Tbs fresh lime juice
2 tsp wasabi paste
1 tsp fresh ginger

10 stalks of Baby Bok Choy

Combine all ingredients in a shallow dish and marinate the salmon for about 30 minutes.   Remove the salmon from the marinade (reserve for bok choy) and grill or roast in oven at 400, depending on thickness of the fish, for about 20 minutes.
Chop Bok Choy separating stem and leaf sections. Heat remaining marinade in a wok or large pan until boiling.  Stir fry stems first until tender then add leafy part until wilted.

Place all ingredients for drizzle in food processor or blender and blend until smooth.  Hint: it really doesn't taste very well by itself but tastes fantastic on the fish.

Place Bok Choy on a plate with the Salmon on top and drizzle.

Chana Masala with Cauliflower

We have a taste for Indian cuisine! Amazingly, this heavily spiced dish is a favorite for our children as well!
High in flavor and nutrients and relatively quick to prepare. It is a perfect weeknight meal.  We paired it with a Tempranillo tonight and it was superb!

2 Tbs Olive Oil
1 large onion
3 cloves garlic
1 medium head Cauliflower
1 28oz can Tomatoes (diced or chopped if whole)
2 c chickpeas (garbanzo beans) 1 can if using canned
1/2 c water
1 tsp grated ginger
1 Tbs garam masala
1 tsp cumin
1 tsp curry
salt and pepper to taste
handful of fresh cilantro
nonfat Greek yogurt (we prefer Fage)

Saute onion in olive oil until softened, add garlic, cook for one minute. Add cauliflower, saute for about 5 minutes.  Add tomatoes, chickpeas, spices and water, simmer for 20 minutes.  Toss in fresh herbs and serve with dollop of greek yogurt.  Serve atop quinoa for added protein and grain to sop up delicious sauce!

Protein Bars

These protein bars are multi- purpose in our house.  A post workout protein power boost, an after dinner dessert or a mid-day snack for the children.  They are super healthy, with added protein, omega 3s, and they taste AMAZINGLY GOOD!!  Cut the batch into 12 bars and each little serving packs about 9 grams of protein and about 175 calories.

2/3 c red lentils

1/4 c honey

1/2 c almond butter(or peanut or reconstituted PB2 - a favorite in our house that makes it even healthier)

1 1/2 c rolled oats

1/2 c whey protein (vanilla or chocolate your choice!)

1/3 c toasted wheat germ

2 Tbs chia seeds

1/3 c dried fruit (cherries are my favorite, also prunes, dates, apricots, all would work)

1/4 c pumpkin seeds

1/4 c chopped almonds

1 tsp cinnamon

Simmer lentil in water until softened, approximately 10 minutes, drain.  Heat nut butter and honey in small saucepan until combined and creamy texture, then stir into cooked lentils and cool.  In medium sized bowl add remaining ingredients.  Add lentil mixture and stir to combine.  Line a 9x9 square pan lined with parchment paper, spread mixture evenly onto paper and place in the freezer until hardened.  Cut into squares and store in freezer or refrigerator. 

Green Smoothie

My son has been begging me to buy popsicles.   Supermarket popsicles, even the healthiest versions, usually contain added, processed sugar, dyes and other unhealthy ingredients.  To ensure he is getting the best I decided to make my own.  The kids LOVED them!

2 scoops Vanilla whey protein
1/2 papaya
2c spinach
1 tsp grated fresh ginger
1 banana
1c pineapple
1 tsp agave syrup
1 small peeled orange
water

Blend all ingredients, add water if smoothie is too thick, and pour into popsicle molds. YUM!

Healthy Shells!

I love stuffed shells! We have created a healthier version that are higher in protein and lower in fat, higher in taste and lower in guilt! Go ahead have another!!
I served mine with a locally sourced, tuscan kale salad with dried figs, cherry tomatoes, avocado and pea pods.

1 lb large shell pasta (Conchiglie)
1 block firm tofu, drained and patted dry
1 large eggplant
1/2 c pesto
1/2 c mozzarella cheese, plus 1/4 c to sprinkle on the top
11/2 - 2 c marinara sauce

Slice eggplant, brush with olive oil and roast in oven or on grill at about 350 degrees for 30 minutes or until soft and smooth textured.
Cook shells according to package directions.
In your food processor add tofu and pulse until broken into small pieces.  Add pesto and 1/2c mozzarella. Blend until mixture is creamy.
Once eggplant is cooled, stir into tofu mixture and stuff into cooked shells.
Coat the bottom of an oven safe dish with marinara then place stuff shells on top.  Top with marinara and sprinkle the remaining cheese on top.  Bake at 350 for 30 minutes.

Green Bean, Sweet Potato and Zucchini Stew

This recipe sounds boring.  It was a concoction I came up with because these were the ingredients I had left around the kitchen.  The flavor in this stew is AMAZING! My whole family loved it!  And it was so easy! One secret to many of my successes in the kitchen is my fresh herb garden.  I try to keep as many herbs as possible growing on my lanai and use them in almost every recipe.  I forgot to take a picture of the food but here is the garden!

1 Tbs olive oil

1 large onion saute 

3 cloves garlic

10-20 green long beans, sliced into 2 inch pieces

1 sweet potato, cubed 

1 zucchini cubed

1 Tbs fresh oregano

1/2 Tbs fresh thyme

1 Tbs fresh parsley

1 1/2 tsp dried basil or 1 Tbs fresh (I had to use dry)

dash cayenne pepper

2 cans fire roasted tomatoes

11/2 c chicken broth 

Saute onion in olive oil until softened.  Add all ingredients bring to boil then simmer until ready to eat 45 mins at least.

Monchong Over Braised Fennel

My husband made an AMAZING Sunday feast for our friends!  So delicious! We served it with a, fresh from my garden, arugula salad on the side. 

2 large fennel bulb, sliced

1 large onion sliced

1/2 tsp anchovy paste

1 Tbs olive oil

1 c low sodium chicken stock or white wine

1/2 tsp red pepper flakes

28 oz can tomatoes whole tomatoes

4 cloves of garlic

1/4 cup kalamata olives

2 tbs capers

2 lbs Monchong or other white steaky fish

Cook fennel, half onion, anchovy paste in olive oil over medium heat for 1 minute until coated.  Add salt and pepper then add the stock and braise for about 20 minutes until tender.  Take off lid and continue to cook, if there is still liquid, until liquid is almost all gone and then layer in a casserole dish or baking pain.

Meanwhile make the sauce: we made a cross between a puttanesca and arrabiata.  Saute onion and garlic in olive oil until soft,  Add some anchovy paste or a few chopped up anchovies add can of tomatoes and mash with a potato masher.  Add a little white wine, olives, capers, basil, red pepper flakes and salt and pepper to taste and cook until the sauce is very thick.

Place individual filets of fish over the braised fennel, spoon sauce over the fish and then cover and bake in oven preheated to 400 degrees for about 20 min.  Garnish with fennel fronds and serve.

Kale Soup

We are lucky enough to live in a place that has weekly Farmers Markets and our family always takes advantage of this.  Kale is one of our favorite, consistent finds and our children LOVE Kale Soup.

Buying local, organic kale and using homemade vegetable broth make this soup the health packed star of our weekly rotation. 

Ingredients:

1 Tbs olive oil

1 large onion, diced

3 large carrots pealed and chopped

3 stalks celery chopped

3 cloves garlic

1 bay leaf 

1 tsp dried thyme

1 tsp dried basil

1 can low sodium, fire roasted tomatoes

1 1/2 Tbs organic tomato paste

4 c Homemade Vegetable Broth (see recipe on this blog)
1-2 c water

2 cups navy beans (1 can if you use canned beans, be sure to rinse)

2 cups garbanzo beans (1 can, use low sodium and rinse)

1-2 bunches of curly kale, thoroughly washed and torn into small pieces

Instructions:

In large stock pot, over medium heat cook onion in olive oil until softened.  Add carrots and celery and saute for about 5 minutes.  Add garlic, bay leaf, thyme and basil and stir to combine.  Add tomato paste and saute for 2 minutes. Add tomatoes, broth and water.  Bring to a boil then reduce heat and simmer for 10 minutes.  Add beans.  Right before you are ready to eat, increase heat again to gentle boil and stir in kale.  Once kale is wilted, dish into bowls and serve topped with shaved parmesan cheese and a piece of crusty bread.

Kale, Black Rice and Eggplant Salad

One of my favorite things about cooking nutritious food for my family is experimenting with a new ingredient. A recent addition to my repertoire is Black Rice.  Also called Forbidden Rice, it is considered by many to be a "super food", higher in protein at about 8.5grams of protein per serving and high in antioxidants.  

Here I add it to a kale salad with baked eggplant and lentils for a super protein and vitamin packed weeknight meal, I have adapted from GreenKitchenStories.com. 

1c black rice, rinsed

1c french green lentils, rinsed

4c water

pinch of salt

1 medium eggplant, peeled and cut into 1 inch cubes

1tsp cumin

1tsp turmeric

1/2tsp chili powder

1tsp garlic powder

juice of 1 lemon, set aside 1Tbs

3Tbs olive oil, plus 1 Tbs

1 bunch Dinosaur Kale

1 avocado

1 small red onion

1 Tbs mint leaves

1/2 toasted walnuts

1/4c dried cherries

1/2c nonfat Greek Yogurt

Toss eggplant with cumin, turmeric, chili powder, garlic, lemon juice and olive oil.  Bake at 375F for about 30 minutes until browned, turning halfway.  Can be done ahead of time. 

In medium saucepan place rice, lentils, water and salt.  Cover and bring to a boil, decrease heat to simmer for 30 minutes and stir occasionally.

Massage kale with 1Tbs lemon juice and 1 Tbs olive oil.  Chop other ingredients.  

Combine all ingredients and serve topped with dollop of yogurt.

Roasted Kabocha Squash Farro(tto)

Yum! Sunday dinner is a big deal in our family.  We love to share the meal with friends and family and frequently make a more involved dish on this day.   The Hawaiian weather has been a bit chilly lately so roasting vegetables is particularly comforting.  :)
Kabocha squash is our favorite.  You could easily substitute butternut if you prefer.  Also, because we do not eat meat, we choose a higher protein grain as often as possible.  Instead of making risotto, using arborio rice, we have substituted Farro which has about 6 grams of protein per 1/2c versus 4 in the rice.

2-3 Tbs Olive Oil, plus more for drizzle

1 medium Kabocha squash, also called Buttercup

2 medium yellow onions, sliced

2 cloves garlic, chopped

3/4c Marsala Wine

4c low sodium chicken or veg stock

1 1/2 c Farro

2 Tbs chopped plus about 10 leaves Sage

1/2c toasted pine nuts

shaved parmesan cheese

Slice, scoop seeds from Kabocha and cut into 1 inch cubes and leave a few "C" shaped for presentation.  Toss in olive oil and lay on baking sheet with sage leaves.  Bake at 400F for approximately 30 minutes or until softened.

Meanwhile, caramelize onion in olive oil over low heat for approximately 20 minutes, covered, stirring occasionally until lightly brown. Turn up heat and caramelize for about 3-5 minutes.

Add farro, garlic and chopped sage leaves to onions and cook until farro becomes coated and fragrant, about 2 minutes

Add marsala wine and simmer until absorbed.  Add stock and simmer, stirring occasionally until farro softened, about 30 minutes.  When finished toss in toasted pine nuts

Add shaved cheese and drizzle with olive oil.

Welcome to Active Epicurean

Aloha and welcome Family and Friends! This is for everyone who asks, "Can I have that recipe?", "What are you having for dinner tonight?", "What are you feeding your children these days?".  

My husband and I LOVE food and are passionate about our health.  We put a lot of thought into what we fuel our bodies with and place extreme importance on the TASTE of our food as well as the nutrients.  We live in Hawaii and love to play outside with and sometimes without our two children.  

Through this site I hope to share our love of food and inspire others to enjoy cooking, eating and adventuring as much as we do!

Thanks for stopping by and BON APPETIT!