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.