Seared Tuna with Warm Mango Salsa

One day I had a mango in the house and didn't know what to do with it, and I found this recipe from Ina, Barefoot Contessa.  I made it for dinner and we have been hooked ever since!  Enjoy!!

2 tablespoons extra virgin olive oil plus more for the tuna

½ large red onion, or 1 small diced

2 inch piece of ginger, peeled and minced

2 cloves of garlic, minced

2 mangos, peeled and cubed
1/3 cup orange juice
2 teaspoons brown sugar
Salt and pepper
1 fresh jalapeno pepper, seeded and minced
2 teaspoons fresh mint leaves, minced

2 tuna steaks – or 1 large cut in half to serve

 Heat olive oil in large sauté pan.  Add onions and garlic and sauté over medium flame for about 10 minutes.  Add garlic.  After about 1 minute add the mangos and cook for about 10 minutes.  Add the OJ, brown sugar, salt, pepper and jalapeno pepper, cook for another 10 minutes until oj is reduced, stirring occasionally.  Remove from heat and add mint.  Can be served warm, chilled or best at room temperature.

Rub a dribble of olive oil on both sides of tuna.  Prepare a hot grill.  Grill tuna about 5 minutes on each side (for 1 ¼  inch to 1 ½ inch thick piece),  until brown on outside and inside rare.

Serve the tuna on top of the mango salsa.  Enjoy!!!

Sautéed Edamame

I made this for dinner one night because I had nothing planned and my husband was hungry.  I just opened the refrigerator and freezer and found things to throw in the pot, seasoned, served and kept my fingers crossed.  He loved it and asks for it all the time!!!

Coconut oil – 1 Tablespoon

1 frozen bag of Edamame

Small red onion (or piece of larger one)- chopped

2 large halves of sweet potatoes-(or 3 halves of smaller ones)-Previously roasted**

½ bag organic baby spinach-rinsed and chopped

1 baby bok choy – rinsed and chopped

Tarmari sauce

Sesame oil

Sesame seeds

Real Salt – that is what it is called contains minerals!!  Look for it in Whole Foods, health food stores – it has such a great flavor!!

In a large sauté pan, add the coconut oil and let it warm.  Add the chopped onion and sauté until softened.  Add the frozen edamame and heat through.  Then add the chopped sweet potato and sauté until warm.  Add the spinach and bok choy and cook until wilted.  Drizzle a bit of tamari over the pot and stir in, sprinkle sesame seeds to taste and the real salt.  Before serving add a drizzle of sesame oil.  Serve warm and enjoy!!!

**roasted sweet potato –preheat oven to 400 - in a baking pan place 1/2 tablespoon of coconut oil, put pan in oven to liquidfy the coconut oil if it isn’t already. Wash and slice sweet potatoes in half, place cut side down in the coconut oil.  Sprinkle the backs of the potatoes with Real Salt and bake until fork inserts gently.  (I keep these on hand in the refrigerator for snacks or for adding to recipes)

Escarole with Pine Nuts

I am always looking for a good recipe for those dark leafy greens that are so healthy!!  This one adapted from Ellie Krieger certainly fits the bill!  Enjoy!!!

1 tablespoon olive oil

2 shallots-thinly sliced

3 cloves of garlic-minced

1 large head escarole – washed, dried and rough chop

½ cup vegetable broth

¼ teaspoon chili flakes (use more or less depending on how hot you want it!!)

2 tablespoons balsamic vinegar

Salt and pepper

¼ cup pine nuts -toasted in a skilled until fragrant

Heat the oil in a large sauté pan over medium heat.  Add shallots and cook until soft about 2 minutes.  Add garlic and cook about 1 minute more.  Add escarole and cook until wilted about 5 minutes.  Add the broth and chili flakes, bring to a simmer and cook about 3 minutes, stirring occasionally.  Add vinegar and cook about 2 more minutes.  Season with salt and pepper.  Stir in pine nuts just before serving.

Sautéed Cabbage

First off, cabbage is great for weight loss.  Plus, I found this little bit of information:  This veggie doesn’t just help you lose weight. Cabbage (especially the red variety) is also a surprisingly excellent source of vitamin C, which some experts believe may reduce the risk of developing diabetes. Red cabbage offers another bonus: It’s rich in natural pigments called anthocyanins, which new research suggests may help boost insulin production and lower blood sugar levels.  So, you can't go wrong with this simple tasty side dish!


Slice cabbage thin, sauté in pan with coconut oil (another great oil that also aids in weight loss), sprinkle salt, pepper and fennel seeds.  Sauté until wilted!  Yummy - quick and easy!

Grapefruit and fennel salad!!

A wonderful side salad that has so many wonderful, delicious flavors that come together so incredibly!  I adopted this recipe from Giada, whom normally I do not like, but maybe I have to re-visit.

1 1/2  tablespoons olive oil
2 onions – thinly sliced
1 tablespoon balsamic vinegar
Salt and pepper
2 Tablespoons red wine vinegar
2 Tablespoons fresh lemon juice
1 teaspoon honey
¼ cup extra virgin olive oil
2 pink grapefruits
1 head romaine lettuce – cut into manageable pieces
1 large fennel bulb – trimmed and slice thin
1 english cucumber sliced thin
3 scallions – sliced

First, caramelize the onions.  In a large skillet, heat the 1 ½ T oil over med heat.  Add onions, balsamic vinegar and a little salt and pepper.  Cook, stirring until onions are a deep golden color-about 20 min and set aside to cool for about 10 minutes while you prepare the rest of the salad.

In the bottom of the bowl whisk together red wine vinegar, lemon juice and honey.  Slowly whisk in the olive oil until blended.  Then continue to build the salad in the same bowl. 

Peel the grapefruit and be sure to remove the white pith  and using a paring knife, cut along the both sides of the segment,  and it should drop out, membrane free, into your bowl. 

Add lettuce, fennel, cucumber and scallions.  Toss.  Add onions on top and toss again.  Enjoy!!!!

Avocado and Grapefruit Salad

Last time I was in whole foods, I saw this recipe full of such wonderful heathy foods, I could not resist!  It did not disappoint - a wonderful and refreshing salad.


2 grapefruits
1-2  avocado(s) depending on size
1/4 small red onion-chopped
1 head bibb or butter lettuce or mache


Carefully peel grapefruits, making sure to remove all the white pith.  Work over a large bowl to catch all the wonderful juices, cut the membrane from the outside edge of each segment to release the fruit and let it drop into the bowl.  Add avocado, lettuce and onion, and toss. 

Chick Pea Salad

This past weekend, I worked late, didn't prepare even mentally what to make for dinner.  My husband suggested going out, but I really just wanted to stay in.  So, I made this salad easily and quickly, mostly from items I had in the house.  As my husband said - definitely, a keeper!

2 cans chick peas - rinsed and drained
1 small red onion - chopped
4 stalks of celery - chopped (add more or less to taste)
2 garlic gloves - peeled and minced
1/2 teaspoon red pepper flakes
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
2 Tablespoons red wine vinegar or apple cider vinegar
3 Tablespoons extra virgin olive oil
salt and pepper

In a large bowl, add the first 4 ingredients.  Then 'sprinkle' on the red pepper flakes, oregano and basil.  Add the vinegar and olive oil.  Toss to mix!  PLEASE taste before adding any salt.  Remember the chick peas were canned with salt, so you may just need to add pepper!

I enjoyed this for dinner, but it is also a wonderful side dish!  Enjoy!

Chopped Salad

Made this for dinner last night.  Definately a staple in our dinner rotations!  Yes, there is a bit of chopping, but the more you do it, the better you will be and it really isn't hard.  Make it your own, add more fresh veggies or delete some you do not like!

Chopped Salad

Romaine Lettuce I use 2 smaller organic heads– chopped

cucumber-peeler, seeded and chopped or I use the english cucumber and leave the skin on

small red onion, or a piece of of larger one-chopped

1/2 cup frozen sweet corn-defrost -i dump in a strainer with the peas and just run water through it then add to the salad

1/2 cup frozen peas-defrost-see above

radishes-my new love...chopped

3 ribs of celery-chopped

1 tomatoes-seeded and chopped

1/3 of a large roasted red pepper-chopped-I roast my own and freeze in a ziploc bag, and use as needed

can of  chick peas-drain and rinse

 feta cheese optional

Dressing:

In the bottom large bowl in which you will build your salad add 1/2 teaspoon honey, 1/2 teaspoon dijon mustard.  Whisk in 1/4 cup red wine vinegar.  Slowly pour in 1/3 cup extra virgin olive oil*  whisking to emulsify.  

Add veggies....toss....enjoy!!!!

 *  Just learned look for your olive oil to be cold pressed which means in the making it was not heated.

Tuna Puttanesca

I usually keep tuna steaks in the freezer (thanks to Trader Joes), then the rest of the ingredients is always in the pantry, so I can make this company worthy dinner in about 30 minutes.  (If using frozen tuna I soak the whole package in a bowl or the saute pan I will be using to cook the dinner in COLD water to defrost!)

Mince 2 cloves of garlic, set aside.  Combine ¼ cup chopped pimiento-stuffed olives, 1 Tablespoon capers, 1 teaspoon fresh lemon juice, (1 teaspoon anchovy paste-I usually omit) 1/8 teaspoon crushed red pepper, 1 28 oz can diced tomatoes (I use Muir Glen Fire Roasted undrained).  Set aside. 

Heat 1-tablespoon olive oil in large nonstick skillet over medium high heat.  Sprinkle tuna steaks with salt and pepper.  Add fish to pan.  Cook 2 minutes on each side or until desired degree of doneness.  Remove fish from pan and cover with foil to keep warm.

Add garlic to pan, brown just a bit then add in the tomato mixture to pan, cook until thoroughly heated (about 2 minutes).  Stir in ¼ cup chopped fresh parsley.  Pour sauce over fish and serve!

Sweet Potato Chili

A wonderful warming dinner!  Healthy, filling and yummy!  Made it for the first time last night, and my husband loved it and said he didn't miss the meat at all!  ;-)

2 Tablespoons olive oil

Medium red onion – chopped

4 cloves of garlic-minced

1 tablespoon chili powder – I used chipotle chili powder and used less – season to your liking!

1 tablespoon cumin

2 tablespoons unsweetened cocoa powder

¼ teaspoon cinnamon

Salt

Freshly ground black pepper

28oz can fire-roasted diced tomatoes – I use Muir Glen organic

1 can black beans-drained and rinsed

1 can red kidney beans-drained and rinsed

2 medium sweet potatoes – peeled and diced

Optional toppings:

Pita chips

Diced radishes

Sliced scallions

In a large pot, sauté red onion in olive oil, when onion is translucent add in garlic and sauté.  Add spices; chili powder, cumin, cocoa, cinnamon, salt and pepper.  Sauté for about 30 seconds.  Add in tomatoes. Heat through, add in both beans.  Heat then add in sweet potato.  Bring to a boil, then simmer for about an hour (if you need it to simmer longer-that is fine too).  If you need to add some liquid ½ cup of water  can be added.  Serve with choice of toppings!  Enjoy!!!

Guacamole Salad

Love guacamole??  Adapted from Ina - all the flavors of guacamole in a wonderful healthy salad!

• 1 pint grape tomatoes, halved
• 1 yellow bell pepper, seeded and 1/2-inch diced OR I roast my own red peppers and freeze them so they are always ready.  I use 1/3 of a red roasted pepper
• 2 (15-ounce) can black beans, rinsed and drained
• 1/2 cup small diced red onion
• 2 tablespoons minced jalapeno peppers, seeded (2 peppers)
• 1/2 teaspoon freshly grated lime zest – I use zest from at least one lime
• 1/4 cup freshly squeezed lime juice (2 limes)
• 1/4 cup good olive oil
• 1 teaspoon kosher salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 teaspoon minced garlic
• 1/4 teaspoon ground cayenne pepper
• 2 ripe Hass avocados, seeded, peeled, and 1/2-inch diced

Place the tomatoes, pepper, black beans, red onion, jalapeno peppers, and lime zest in a large bowl. Whisk together the lime juice, olive oil, salt, black pepper, garlic, and cayenne pepper and pour over the vegetables. Toss well.
Just before you're ready to serve the salad, fold the avocados into the salad. Check the seasoning and serve at room temperature.   I serve alone or with taco chips, or homemade pita chips.  I buy whole wheat pita bread, rip them into chip size pieces, put on a cookie sheet, spray with olive oil spray and sprinkle cumin.  Bake 350 for about 10 minutes until crispy

Quinoa Salad

Love Quinoa, so here is another Quinoa Salad that we love for dinner!  One of the great things about this salad is that I can keep all these ingredients on hand in the pantry (and freezer) and have a wonderful tasty and healthy dinner ready in about 20 minutes!

1 ½ cups organic quinoa (I mix regular and red quinoa for texture and color)

3 cups water

1 bag defrosted artichoke hearts (trader joe’s), roughly chopped

1 can tongol tuna, drained

1 jar fire roasted red & yellow peppers, chopped

1/2   teaspoon Dijon mustard

1/2 teaspoon honey

¼ cup red wine vinegar

½ cup extra virgin olive oil

Salt, pepper, oregano (fresh if possible)

In a medium saucepan, add rinsed quinoa with water, bring to a boil and simmer until water is absorbed.  Meanwhile add chopped artichokes,  tuna and chopped peppers  in a large bowl, toss.  In a measuring cup add Dijon mustard and honey, pour in wine vinegar, then slowly whisk in olive oil.  Pour about ½ cup of dressing over ingredients, add the cooked and fluffed Quinoa.  Combine and add salt and pepper to taste and fresh (or dried) oregano.  If you need more dressing add, otherwise save for a salad.  Enjoy!!!

Vegetarian Chili

Even my husband requests this no meat chili!  Great on a cold night, game night or just when you need a hot dinner on the table in about 35 minutes all from your pantry!

**  When red peppers go on sale, I buy a bunch and roast them (either on the grill or in the oven or right on top of the gas burner), peel off the blackened skin, quarter and seed and freeze.  Then, whenever I need roasted peppers for a recipe I have some on hand.  If I don't have a fresh pepper in the house, I will use one of my roasted peppers, though not  jarred ones as they are packed in oil.

1 tablesppon olive oil
1 medium onion, chopped
1 sweet red pepper, cored, seeded and chopped **
2 cloves of garlic, finely chopped
1 Tablespoon chili powder (My husband doesn't like it too hot so I use about 1 teaspoon of chipotle chili powder)
2 teaspoons ground cumin (I use about 1 teaspoon - adjust for your level of spice!)
1 can fire roasted diced tomatoes-28 oz
1 can red kidney beans, drained and rinsed
1 can black beans, drained and rinsed
1 cup frozen corn kernels
1/4 teaspoon salt

Heat oil in a medium size nonstick dutch oven over medium heat.  Add onion and red pepper, cook stirring for about 4 minutes, add garlic and continue to cook for 2 more minutes.  Add chili powder and cumin, stir for about 1 minute.  Add tomatoes, cook until heated through.  Add beans, corn and salt.  Simmer for about 20 minutes.  Enjoy!  Can be served over a baked potato, with pita chips or plain.  Enjoy!!!

Leave your shoes at the door!!!

We track all sorts of pollutants into our homes, including lawn pesticides (which have been linked to certain cancers and neurological and reproductive disorders), coal tar from asphalt surfaces (which contains carcinogens), lead, and even E. coli. Taking off your shoes when you get in is an easy way to keep those toxins out.   (Dr. Oz)


 

Chicken with Lemon and Capers

Such a great dish for company or for your own family.  I prepare it and place it in the oven as my guests are arriving, that way I can clean the stove, prepare the rest of the meal and dinner is ready whenever we are.  It is full of flavor, moist and delicious!!

Thin chicken cutlets-about 5 cutlets-thin sliced

1/4 cup flour

1/4 teaspoon fresh ground pepper

1/2 teaspoon Hungarian paprika

5 teaspoons Olive oil

1/2 vegetable broth (or chicken broth) - I buy the aseptic box, use what I need, then freeze the rest in usable portions

2 Tablespoons Lemon juice

2 Tablespoons drained capers

Heat oven to 200°  Place platter in oven to heat.

Combine ¼ cup flour, ¼ teaspoon fresh ground black pepper, ½ teaspoon Hungarian paprika on a piece of wax paper (or a plate, but if you use wax paper the clean up is so easy!).  Press thin chicken cutlet into the mixture, coating them evenly all over and shaking off any excess.

In a heavy 10” skillet, heat 5 teaspoons olive oil over moderate heat for 1 minute.  Add breasts and cook about 3 minutes on each side.  (Make sure meat is cooked through.  Transfer breasts to a heated platter.

Add 1/2 cup vegetable broth (I used  Trader Joe’s Certified Organic Vegetable Broth), scraping up any browned bits on bottom.  Stir in 2 tablespoons lemon juice and 2 tablespoons drained capers, heat through.  (I used more to have more sauce)  Pour sauce over chicken and return to oven until ready to use.  Makes 4 servings.

Our toxic homes, Yes! Toxins in our homes!

Adapted from Prevention Magazine.

After reading last month’s Prevention Magazine, I added this one simple step to help reduce the amount of toxins in my home.

As we breathe, we release carbon dioxide in the air.  In the winter, our homes are sealed, preventing new fresh oxygen inside for us to breathe.  As a result, we do not get the full amount of oxygen we require leading us to feel tired and lethargic.  This is true especially in a sealed bedroom after we sleep. 

A simple solution:  open your bedroom windows for about 10 minutes after you get up.