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.