Tuscan Turkey Vegetable Soup

Happy New Year!  I hope you had a wonderful holiday shared with family and friends.  It's hard to believe another year has come and gone.  With each new year many of us turn to resolutions only to be forgotten within weeks of making them.  Mine is always pretty much the same - stay healthy and fit by eating well, exercising and enjoying life to the fullest.  

If we make a conscious effort, our goals truly are not difficult to maintain.  Most of all be happy - laugh a lot and share life with those you love and care about.  Be kind and treat others as you would like them to treat you.

I'm looking forward to the 2013 especially since 2012 didn't end too well for me.  I literally spent from December 23rd through today in bed and still not 100%.  First with food poisoning then later turning into bronchitis.  I've not been a happy camper and still weak and sluggish.  Hopefully by the weekend I'll be up and about like normal.

Fortunately the recipe I'm sharing with you today is one I made just before Christmas.  It's delicious and hearty, and perfect for the cold weather we're having here in the Midwest.  I think you'll like it.  Serve with some warm crostini or loaf of Tuscan bread and you've got a comforting meal to warm and nourish you.

Gather up your ingredients today for a simple yet hearty dinner tonight.  Here's the recipe........

Tuscan Turkey Vegetable Soup

serves 4

Ingredients:

1 pound ground turkey breast

Mirepoix:

2 cups onions, diced

1 cup celery, sliced into 1/4 inch pieces

1 cup carrots, diced

8 oz. mushrooms, sliced (I used button mushrooms)
1-2 cloves garlic, minced

32 oz. low sodium chicken broth

15 oz. can tomato sauce

15 oz. can diced tomatoes with basil, garlic and oregano
1 cup dry whole grain penne pasta

2 cups fresh spinach, packed

1/4-1/2 cup Parmigiano-Reggiano cheese

Non-Stick Spray

Directions:

Spray a large stock pot with non-stick spray and cook ground turkey breast breaking up pieces and stirring until cooked and no longer pink.  

Add Mirepoix and cook 5 minutes, stirring occasionally.  Add mushrooms and garlic and cook until vegetables are tender, about 3 additional minutes.

Add broth, tomato sauce and diced tomatoes with their juices; heat to boiling.  Stir in dry pasta; reduce heat and simmer until pasta is al dente, about 9-10 minutes (see box for directions).  

Add spinach and stir until wilted. 

Ladle soup into bowls and sprinkle Parmigiano-Reggiano over top. Serve with crostini or loaf of Tuscan bread.

Enjoy!!!

Grilled Salmon Burgers & More for Father's Day!

Father's Day is Sunday and many of you will have family over to BBQ for the occasion.  However, it's also bathing suit season and even though you might like to indulge in the burgers and ribs, you're really trying your best to watch the fat intake.  So what can you do when the menu is burgers and chicken, or ribs and chicken and you want fish?  Salmon Burgers to the rescue!

In addition to the other fare you're serving why not add something healthy like Salmon Burgers along with Sweet Potato Fries, chilled Watermelon, Goat Cheese and Arugula Salad and of course dessert - Chocolate Cups filled with Ice Cream Sundae?  OK so the dessert has a few more calories but YOU could use fat free yogurt in them.

I love these burgers and if you're a fan of salmon you will as well.  They're moist, delicious and so simple to prepare.   A one pound skinless fillet of salmon will make 4 nice size patties to pop on the grill or if preferred on the stove top or oven.  Check out this recipe and I think you'll agree these Salmon Burgers need to find a place on your Father's Day menu.

Salmon Burgers with Spicy Yogurt Sauce
serves 4

Ingredients:

Yogurt Sauce:

• 1 cup Greek Yogurt (I used 0% but use whatever you like)
• 1/2-1 tsp. of Sriracha Sauce
• 1/4 tsp. Sesame Oil

Blend ingredients together.  Place in refrigerator until ready to use.

If prefer a milder sauce blend the Greek yogurt with 1/4 of the cucumber and a sprig of fresh dill.  Blend in processor or blender, chill until ready to serve.

Salmon Burger:

• 1 pound salmon fillet, skinned, cut in half
• 2 shallots, peeled and quartered
• 2 teaspoons Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1 tablespoon lemon juice
• 2 tablespoons finely chopped fresh dill
• Pinch of cayenne pepper
• 3 tablespoons mayonnaise (use whatever type you have on hand.  I used fat free)
• 1/2 cup Panko crumbs (Japanese bread crumbs)

Toppings:

• 4 Whole Grain Hamburger buns
• 4 crisp lettuce leaves
• sliced tomatoes
• ribbon sliced English cucumber (with mandoline, cut cucumber in 1/2 and ribbon slice)
• Yogurt Sauce

Directions:

•  In a food processor, combine all  ingredients and pulse until well combined, leave slightly chunky like hamburger meat.
•  Form into 4 equal patties. (Spray patties with non-stick spray to avoid sticking to grill.)   

    

•  Preheat the barbecue for medium-high heat grilling. Cook the burgers 3 to 4 minutes on each side or until just cooked through the center and golden brown. Alternately, in a large saute or grill pan add 2 Tbsp. of canola oil and turn to medium heat. Place the burgers in the pan and saute for 3 to 4 minutes per side or until just cooked through the center. 
• Put a lettuce leaf and 2 slices of tomato on the bottom bun, place the burger on top, adding 2 ribboned, sliced cucumbers then top with yogurt sauce.  Place bun on top and serve.  YUM!!!

Sweet Potato Fries:

• Preheat oven to 425F degrees.
• Peel and slice 3 Sweet Potatoes.  Cut into wedges or using a mandoline cut into matchsticks.
• Line a sheet pan with heavy duty foil and spray with non-stick spray. 
• Lay sweet potato slices on pan and place in oven for approximately 20-30 minutes or until cooked how you like.  (My husband likes them crispy).

Here's another healthy burger you might like to try.

Happy Father's Day!  Have a great weekend!

Super PowerBowl!

My husband bikes A LOT even during the winter, so when summer comes and we head to the mountains he's ready to hit the hills and the biking events.  This Saturday he decided to enter a biking event about an hour from here that would take him into the hills of the wine country of Missouri.  With temperatures forecast to hit the 90s I decided to make a PowerBowl for dinner on Friday, so he'd have lots of good energy come early Saturday morning.

Thanks to Melissa's Produce for sending me the 100% Certified Organic Red Quinoa packed with 6 grams of protein, 28 grams of Carbohydrates and 2.5 grams of fat to make our meal complete.  In fact did you know:

Quinoa has been called the Complete Protein Nutrient Powerhouse because it's packed with all 8 essential amino acids, plus vitamins and minerals. In addition its:

• high in potassium which helps control blood pressure
• wheat and gluten free which is great for those suffering with celiac disease or wheat allergies
• low on the glycemic index, which means it won't spike blood sugar levels because it enters our bodies at an even rate keeping us full longer
• high in fiber
• has a light fluffy texture and nutty flavor which makes this incredible grain delicious as well.

Adding Quinoa to our dinner on Friday was a great choice in lieu of what was in store for my husband Saturday morning.

Before a race or strenuous activity it's important to have CARBOHYDRATES - which is the bodies main source of fuel, PROTEIN - that helps rebuild muscle tissue that's been broken down or damaged during exercise, FAT - that allows your body to sustain it's basic functions, WATER - to stay hydrated during exercise since the body loses water through sweat. Among other reasons. 

For greater detail on this topic visit Livestrong, a great site for healthy living.

In addition to the quinoa, that I cooked according to the package directions, our dinner plates consisted of:

Bed of Raw Spinach, rinsed and spun dry
Grilled Boneless Skinless Chicken Breasts - lightly seasoned with canola oil, lemon juice, salt & pepper - sliced after grilling ( 4oz. piece = 26.7 grams of protein, 3.1 grams of fat and No Carbs.

Black Bean and Corn Salsa - click here for the recipe
1 Tablespoon Fresh Squeezed Lemon
3 Tablespoons Extra-Virgin Olive Oil
Salt & Pepper to taste

You don't have to be running a marathon or biking an event to have my PowerBowl.  This dish regardless, will provide you with energy to sustain you through the day and evening leaving you feeling full and nourished.

In fact, what's great about my PowerBowl is all the ingredients can be prepared in advance and kept refrigerated until ready to assemble - making it perfect to bring to work for lunch, if you've been running all day only to come home with little or no time to cook or for your family to gather quickly on their own.  Just open the refrigerator and toss together this light, healthy nutritious meal.

Use a simple dressing, your own favorite or no dressing at all.  It's that good. 

Enjoy!

Other dishes I've made using quinoa that you might enjoy are:

Black Quinoa Asian Slaw
Quinoa with Roasted Vegetables
Grilled Swordfish Kebobs with Black Bean, Corn and Quinoa Salad

Cherimoya - Orgasmic and Addicting!

Never in my life have I experienced such ecstasy as when I scooped out the creamy white flesh of a Cherimoya (pronounced chair-uh-MOY-yuh) and tasted it.  I know you're thinking "is she for real?"   I can't begin to describe the incredible flavor of this fruit.  My first spoonful, had me wondering if this tasted like a coconut, pineapple, banana, apple, or mango - YES, all of the above and then some. TOTALLY UNBELIEVABLE!!!   It's not too acidic or too sweet but just right.  Goldilocks and the Three Bears would be in 7th-heaven. 

The Cherimoya is the king of fruit with flavors more luscious than you could ever imagine plus contains a host of health benefits.  In fact, this ancient Incan fruit was once reserved for royalty.  So scrumptious that Mark Twain called it "deliciousness itself" or in other words, "the most delicious fruit known to man."

The Cherimoya resembles an artichoke in color and shape, with a leathery skin (not to be eaten) that has a scaly pattern.  Slice it open though and you will discover an ivory, firm custard-like flesh, also called "custard apple," with large black seeds that are not edible.

Choose Cherimoya that are firm and allow to ripen at room temperature. As the Cherimoya begins to ripen, the skin will begin to turn a darker green and will yield to gentle pressure, just like that of an avocado. Refrigerate softened Cherimoya and use within 2-4 days for best flavor.

I've been raving about this phenomenal piece of fruit but haven't mentioned how I discovered it!

Two weeks ago I received an email from Melissa's Produce asking me if I would like to try some of their products to test and share on my blog.  I was excited about this opportunity to test my culinary skills in creating dishes for fruits I wasn't familiar with, and two high protein grains as you know, I love to cook with.

The list of unique products were:

Cherimoya
Ojai Pixie Tangerines
Feijoas
Beets
Farro
Red Quinoa

You can find Melissa's Products in St. Louis at Dierbergs grocery stores or click here for a location in your state. If you can't find it at your grocery store request it from the produce manager.

Now that I've received these special culinary delights, "my mission" has been to sample and compose dishes both my family and readers will enjoy. 

During the course of the next 2 weeks I plan to share my creations and discoveries using these ingredients.  I hope you will try and enjoy them as much as my family has.

For my first recipe (below) I decided to pair the Cherimoya and Farro. 

I've prepared Farro before, a grain that resembles barley when raw, and love it's nutty flavor and chewy consistency.  Farro has been found to stimulate the immune system, lower cholesterol and help maintain blood sugar levels.   While farro does contain gluten, the gluten molecules are weaker than modern wheat, making it easier to digest.

Per ½ cup raw farro:

• 1.5 g of fat
• 0 g saturated fat
• 0 mg of sodium
• 34 g of carbohydrates
• 5 g of dietary fiber
• 2 mg of iron
• 6 g of protein
• 4 mg of niacin
• 60 mg of magnesium
• 2 mg zinc

In addition to minerals and vitamins, farro is rich in antioxidants, phytonutrients, lignans and betaine. 

After tasting the Cherimoya I searched recipes online.  All I found were sweet, dessert-type dishes, so I decided I'd concoct a savory dish. 

Let it be noted, the Cherimoya need not be disguised in any other form than in the raw.  It's flesh is like none other and will delight anyone that tries it.  But if you're inclined to fabricate dishes like I am, I think you'll enjoy this recipe without sacrificing the flavor of the Cherimoya.

With the Cherimoya's tropical flavors I wanted to feel like I was in paradise so I designed:

"Coconut Encrusted Tilapia

on a Bed of

Farro with a Cherimoya Sauce"

Ingredients:

4 (8 oz.) pieces of Tilapia

1 pkg. of Melissa's Farro (follow package instructions)

3/4 cup Panko Bread Crumbs

3/4 cup Unsweetened Organic Coconut

salt and pepper

1 egg

1 tablespoon milk

Sauce:

2 Cherimoya, seeds discarded, flesh removed and set aside

1/2 cup unsalted chicken stock

2 teaspoons Dijon Mustard

2 teaspoons dry mustard

1/2 cup Yuzu Rice vinegar (or regular rice vinegar)

1/3 cup canola oil

salt and pepper to taste

Directions:

Heat oven to 350F degrees.  Line pan with foil and spray with non-stick spray

Follow package directions for Farro 15 minutes prior to putting fish into the oven.  Farro will take approximately 30 minutes to prepare.  This way everything will be ready at the same time. (Season as desired.  I didn't season it with anything - I like it as is).

Combine milk and eggs in a bowl and whisk together

Combine Panko and Coconut in another bowl and combine

Dip Tilapia pieces one at a time in the egg mixture, then into the Panko/Coconut mixture, season with salt and pepper and place on lined sheet pan, until all pieces have been coated.

Bake for 15-18 minutes, uncovered.

Sauce:

Heat chicken stock and reduce down to 1/4 cup.  Set aside to cool.

Once stock has cooled, combine first 5 sauce ingredients in blender and puree until smooth.  Then slowly add in the canola oil while blender is running on low speed.  Add salt and pepper to taste.  Set aside until ready to serve.

The Cherimoya sauce looks like thick cream but as you can see there's nothing unhealthy in this sauce.  It's delicious!  Makes about 2 cups of sauce.

To Plate:

Place Farro on plate, top with Tilapia and drizzle Cherimoya Sauce over the top.  I also served this with fresh strawberries that I blended together as I ate.  Serve with fresh veggie of choice. 

This dish was a true delight!  I felt like I was in the tropics.

Note: Cherimoya is incredibly delicious raw.  Please try it plain, my recipe or create your own.

Farro, can be served plain, combined with other vegetables or fruits to make a nice light and healthy salad, in soups or any way you can think of.

I hope you'll check out Melissa's for a store near you.  With unique products like these you won't want to miss out!

Enjoy!

Orange-Soy Glazed Salmon with Bok Choy

There's nothing more satisfying than having a meal that leaves you feeling fantastic. Oftentimes we'll eat something only to want to go lay down and take a nap. However, with this Orange-Soy Glazed Salmon the ingredients are all so fresh and healthy that you feel like going out dancing after your done.









Bok Choy one of the ingredients in this recipe reminds me of Romaine Lettuce. To clean it you simply cut off the stem. Then separating the leaves, clean each piece under running water just as you would Romaine Lettuce. In this recipe you then slice the Bok Choy across in about 1 inch pieces and place in into the saute pan or wok. It's flavor to me is similar to that of celery.

For the carrots I used baby carrots and sliced those into thin strips. The easiest way to do this is to first slice one side then turn the carrot onto that flat side and continue to cut thin strips. By doing it this way the carrot is stable and you avoid the carrot flipping thus cutting yourself.

I used Shiitake mushrooms but of course it you don't like those then select a mushroom that appeals to you and those you're serving.

I hope you enjoy this light and healthy dish. If you do your mise en place (all ingredients prepped and ready to go) ahead of time this dish will be very simple to put together.


Orange-Soy Glazed Salmon with Bok Choy
serves 4

Ingredients:

2 tsp. canola oil (or other high heat oil)
2 Tbsp. fresh ginger, grated (use a Microplane it's easy that way)
2 tsp. garlic, minced
1 1/2 lbs. bok choy (I used baby bok choy), stem removed, rinsed and sliced crosswise into 1 inch strips

4 oz. shiitake mushrooms, stems removed and caps sliced
1 cup baby carrots, sliced into thin strips
4 (6 oz.) salmon fillets
3 Tbsp. reduced sodium soy sauce
3 Tbsp. orange marmalade

Garnish:
Toasted Sesame Seeds (optional)

Heat oven to 350 degrees.

In a cup, mix 1 tbsp. ginger, soy sauce and marmalade.

Line a sheet pan with foil and place salmon on top. Drizzle 1/2 of the Soy-Orange Glaze over pieces of salmon leaving the other half to drizzle over when plated.

Cook for 10-12 minutes

In a deep pan or wok add canola oil, remaining ginger and garlic and cook over medium heat for about one minute.

I prefer adding the ginger and garlic to the cold oil so that when all heat up at the same time the oil has more time to be infused with the seasonings. Otherwise the garlic if added to hot oil burns quickly and becomes bitter thus not infusing the oil as much.

Add the bok choy, mushrooms and carrots and stir-fry 4-6 minutes or until bok choy and carrots are crisp-tender and bright in color.

Remove from pan and place veggies in a covered bowl to keep warm.

To Serve:

Place vegetables on the plate, top with a piece of salmon, drizzle with additional orange-soy glaze and sprinkle with toasted sesame seeds if desired.

Simple, Delicious and Healthy!

Enjoy!