Sunday, August 17, 2008
August 2008 Healthy Picks
Hot August days and nights are the perfect time for grilling meats, vegetables, and even fruits. The heat of the afternoon and evening calls for summer time salads and easy prepared dishes . In this months EK Healthy Choices and Tips you will discover yummy dishes for even the pickiest of picky eaters and lot's of jazzy ideas for quick and healthy snacks for the kid in all of us!
Summer Salad's
Summer Tropic Salad
This salad is a family favorite. It’s loaded with nutrition and flavor. Great served with fish or any BBQ. Serve Chilled.
2 large cucumbers, peeled and diced
1 large mango, peeled and diced
1 large avocado, peeled and diced
¼ cup cilantro, chopped
Dressing:
3 tsp. Fish sauce
1 tsp. Grated lemon zest, plus more for garnish
2 Tblsp. Lemon juice
1 Tbls. Canola oil
2 tsp. Brown sugar
3 tsp. Seasoned rice wine vinegar
¼ tsp. Red pepper flakes
Whisk dressing ingredients together in a large bowl. Add cucumber, mango, avocado and cilantro; toss gently, enough to cover. Cover and chill for 15 minutes. Serves 6.
Crab Salad
This is a great late lunch meal or a side to any main course.
You can have this prepped and served in 10 to 15 minutes.
What you need:
1 pound fresh crab meat, pre-cooked
1 head roman lettuce, diced, organic
1 English cucumber, diced, pealing left on, organic
¼ red onion, pealed and diced
½ red bell pepper, seeded and diced, organic
¼ cup organic poppy seed dressing
Fresh ground pepper
Other options:
You can substitute the crab with shrimp or grilled chicken breasts.
Diced tomatoes are very nice in this salad.
This is very easy preparation. Dice everything. Mix in a large bowl and toss with dressing. Chill for 5 to 10 minutes for stronger flavors. Serves 4 to 6 people. Serve with a side of fresh sliced fruits such as mango, pineapple, pears, berries, etc.
This salad is a family favorite. It’s loaded with nutrition and flavor. Great served with fish or any BBQ. Serve Chilled.
2 large cucumbers, peeled and diced
1 large mango, peeled and diced
1 large avocado, peeled and diced
¼ cup cilantro, chopped
Dressing:
3 tsp. Fish sauce
1 tsp. Grated lemon zest, plus more for garnish
2 Tblsp. Lemon juice
1 Tbls. Canola oil
2 tsp. Brown sugar
3 tsp. Seasoned rice wine vinegar
¼ tsp. Red pepper flakes
Whisk dressing ingredients together in a large bowl. Add cucumber, mango, avocado and cilantro; toss gently, enough to cover. Cover and chill for 15 minutes. Serves 6.
Crab Salad
This is a great late lunch meal or a side to any main course.
You can have this prepped and served in 10 to 15 minutes.
What you need:
1 pound fresh crab meat, pre-cooked
1 head roman lettuce, diced, organic
1 English cucumber, diced, pealing left on, organic
¼ red onion, pealed and diced
½ red bell pepper, seeded and diced, organic
¼ cup organic poppy seed dressing
Fresh ground pepper
Other options:
You can substitute the crab with shrimp or grilled chicken breasts.
Diced tomatoes are very nice in this salad.
This is very easy preparation. Dice everything. Mix in a large bowl and toss with dressing. Chill for 5 to 10 minutes for stronger flavors. Serves 4 to 6 people. Serve with a side of fresh sliced fruits such as mango, pineapple, pears, berries, etc.
Hot August Nights Grill Thoughts
The grill can be your best friend throughout the summer months! Even though I strongly recommend that you do not solely use it for all your meal preparations, it is nice to be outside in the warm evenings and cook everything you want on the grill. Below are a few quick, simple and healthy ideas to make your grill time the best it can be.
Meats and Marinades
Chicken: A simple lemon pepper dusting on chicken thighs can be the best flavor enhancer. But if you prefer breast meat then you have got to try marinading the white meat in a zip lock bag with your favorite Italian dressing, one wala-wala onion quartered, and a 1/2 pound of whole mushrooms.
1/4 cup balsamic vinegar and 1/4 cup extra virgin olive oil, 3 garlic cloves minced and 2 TBLSP. honey makes a wonderful chicken marinade. Add in a 1/2 cup of orange juice for some added zing and as a natural tenderizer.
Beef:The better the cut the less you do to it! Sea salt and freshly ground black pepper are wonderful, if you need a tenderizer try: lime juice, pineapple juice or mango.
Zesty Wine Marinade:( good on beef or lamb)
2 cups red wine
1 small diced white onion
Two 3- inch strips of orange zest
2 sprigs of coarsely chopped fresh rosemary
2 Tblsp. Orange marmalade jelly
1-teaspoon sea salt
1-teaspoon black pepper
Mix together in a bowl and then pour into a large zip lock bag with your beef or lamb, seal and let marinade for 10 to 30 minutes.
Seafood: For the most part, we might kabob some shrimp, but we like fresh trout on the grill cooked in lemon and butter in foil, or marinated in a teriyaki sauce and then grilled or we grill salmon. I like the salmon kept simple; marinade ahead in a dish with some lemon juice and thyme. Then grill and don’t over cook, salmon should be treated more like beef and let to stay rare toward the center.
Garlic Rub: (great on chicken or seafood)
10 cloves garlic minced
1 Tblsp. Organic extra virgin olive oil
2 tsp. Mustard (stone-ground)
1 tsp. Sea salt
½ tsp. Ground black pepper
1 tsp. Grated lemon zest
Combine ingredients in a bowl. Rub onto any of the above items and let sit for 10 to 20 minutes.
For a sweet touch to this rub, add 1 to 2 Tblsp. Organic raw honey.
Vegetables on the grill:
Try grilling your salad! That is correct I said salad. Take two hearts of roman and cut in half length wise. Drizzle with olive oil, sprinkle with salt and pepper. Grill face down until just wilted. With this cut tomatoes in half and bell peppers, zucchini and mushrooms. drizzle all with olive oil before grilling. When grill marks have formed and vegetables are tender and juicy, remove from heat. Chop quickly and toss. Serve with a sprinkle of seasoned rice wine vinegar.
Favorite Grilled Dessert:
Take peaches or nectarines, one per person eating. Cut in half, remove pit. Brush on a little canola oil and grill face down for 3 or 4 minutes. Or until fruit is juicy and tender. remove from grill, place in individual glass serve bowls face up. Scoop your favorite vanilla bean ice cream on top and drizzle with 2 tsp. raw honey.
Meats and Marinades
Chicken: A simple lemon pepper dusting on chicken thighs can be the best flavor enhancer. But if you prefer breast meat then you have got to try marinading the white meat in a zip lock bag with your favorite Italian dressing, one wala-wala onion quartered, and a 1/2 pound of whole mushrooms.
1/4 cup balsamic vinegar and 1/4 cup extra virgin olive oil, 3 garlic cloves minced and 2 TBLSP. honey makes a wonderful chicken marinade. Add in a 1/2 cup of orange juice for some added zing and as a natural tenderizer.
Beef:The better the cut the less you do to it! Sea salt and freshly ground black pepper are wonderful, if you need a tenderizer try: lime juice, pineapple juice or mango.
Zesty Wine Marinade:( good on beef or lamb)
2 cups red wine
1 small diced white onion
Two 3- inch strips of orange zest
2 sprigs of coarsely chopped fresh rosemary
2 Tblsp. Orange marmalade jelly
1-teaspoon sea salt
1-teaspoon black pepper
Mix together in a bowl and then pour into a large zip lock bag with your beef or lamb, seal and let marinade for 10 to 30 minutes.
Seafood: For the most part, we might kabob some shrimp, but we like fresh trout on the grill cooked in lemon and butter in foil, or marinated in a teriyaki sauce and then grilled or we grill salmon. I like the salmon kept simple; marinade ahead in a dish with some lemon juice and thyme. Then grill and don’t over cook, salmon should be treated more like beef and let to stay rare toward the center.
Garlic Rub: (great on chicken or seafood)
10 cloves garlic minced
1 Tblsp. Organic extra virgin olive oil
2 tsp. Mustard (stone-ground)
1 tsp. Sea salt
½ tsp. Ground black pepper
1 tsp. Grated lemon zest
Combine ingredients in a bowl. Rub onto any of the above items and let sit for 10 to 20 minutes.
For a sweet touch to this rub, add 1 to 2 Tblsp. Organic raw honey.
Vegetables on the grill:
Try grilling your salad! That is correct I said salad. Take two hearts of roman and cut in half length wise. Drizzle with olive oil, sprinkle with salt and pepper. Grill face down until just wilted. With this cut tomatoes in half and bell peppers, zucchini and mushrooms. drizzle all with olive oil before grilling. When grill marks have formed and vegetables are tender and juicy, remove from heat. Chop quickly and toss. Serve with a sprinkle of seasoned rice wine vinegar.
Favorite Grilled Dessert:
Take peaches or nectarines, one per person eating. Cut in half, remove pit. Brush on a little canola oil and grill face down for 3 or 4 minutes. Or until fruit is juicy and tender. remove from grill, place in individual glass serve bowls face up. Scoop your favorite vanilla bean ice cream on top and drizzle with 2 tsp. raw honey.
Quick Summer Pasta Dishes
Vegetable Lo Mein
1 pound chow mein or lo mein noodles (fresh is best, I get mine at an Asian market in the cold section), Italian pasta can work too.
1 unpeeled carrot, julienned
1 large Spanish or mild yellow onion, sliced in half rounds
3 garlic cloves minced
1 tbsp minced fresh ginger or diced very small
5 or 6 heads of baby bok choy, cleaned, ends trimmed and sliced
1 red or yellow bell pepper, large dice
2 cups snow peas, whole or slant cut
3/4 cup vegetable or chicken stock
1/3 cup soy sauce
salt to taste
red pepper flakes to taste
2 tsp sesame oil
2 tbsp canola oil
Cook your pasta as directed if Italian pasta, fresh cow mein noodles like I used I just tossed them in the ot canola oil and sesame oil and then added the stock, covered and steamed, then finished with a quick fry,added oil if needed. Other wise if using Italian pasta, cook, drain and then heat in large fry skillet with both oils combined. Add broth and cook on high for a few minutes. In separate skillet, take 2 tsp oil and add garlic, ginger, onions, saute for 1 minute. Add carrot, and bok choy, cook as you toss over high heat for 3 to 4 minutes. Then add peas and bell pepper. Toss and cover, remove from heat. Back to pasta. Toss pasta, add soy sauce, toss again. then add vegetables, toss again to mix. add salt to taste and red pepper flakes if you want to taste.
Serve. Serves 6 to 8.
Time under 30 minutes!
Green Pasta
This pasta has many variations. It can be a main course or a side dish. You can add things to it to change it up. Its great year around. Below I will give you my son’s three favorite variations. It’s all in the sauce!
This pasta has many variations. It can be a main course or a side dish. You can add things to it to change it up. Its great year around. Below I will give you my son’s three favorite variations. It’s all in the sauce!
All these sauces are served over organic high fiber pastas.
Traditional Pesto
8 oz. Fresh organic basil
3 oz. Pine nuts plus 1 oz. Pine nuts to finish sauce
2 garlic cloves
Juice of half a lemon
Salt to taste
6 oz. Grated Parmesan cheese
Olive oil
In a food processor or blender, blend basil and garlic; add lemon juice, nuts and cheese. Blend till combined well. Slowly drizzle olive oil in till you reach a looser consistency that you like. Taste for salt. You may add pepper. Toss with your favorite organic high fiber pasta and mix in remaining pine nuts. Serve with salad for a vegetarian meal or add grilled chicken slices to your pasta. Serves 4 to 8 people depending.
8 oz. Fresh organic basil
3 oz. Pine nuts plus 1 oz. Pine nuts to finish sauce
2 garlic cloves
Juice of half a lemon
Salt to taste
6 oz. Grated Parmesan cheese
Olive oil
In a food processor or blender, blend basil and garlic; add lemon juice, nuts and cheese. Blend till combined well. Slowly drizzle olive oil in till you reach a looser consistency that you like. Taste for salt. You may add pepper. Toss with your favorite organic high fiber pasta and mix in remaining pine nuts. Serve with salad for a vegetarian meal or add grilled chicken slices to your pasta. Serves 4 to 8 people depending.
Cilantro- walnut Pesto
6 oz. Organic Cilantro
2 oz. Organic fresh basil
3 oz. Shelled walnuts
2 garlic cloves
4 oz. Parmesan cheese
Juice from half a lime
Salt to taste
Olive oil
Follow above directions.
6 oz. Organic Cilantro
2 oz. Organic fresh basil
3 oz. Shelled walnuts
2 garlic cloves
4 oz. Parmesan cheese
Juice from half a lime
Salt to taste
Olive oil
Follow above directions.
Spicy Spinach- Basil Pesto
2 oz. Frozen spinach, defrosted and drained
4 oz. Organic fresh basil
2 garlic cloves
3 oz. Blanched almonds
Juice from half a lemon
4 oz. Parmesan cheese
1 tsp. Red pepper flakes
Salt to taste
Olive oil
2 oz. Frozen spinach, defrosted and drained
4 oz. Organic fresh basil
2 garlic cloves
3 oz. Blanched almonds
Juice from half a lemon
4 oz. Parmesan cheese
1 tsp. Red pepper flakes
Salt to taste
Olive oil
Follow above directions.
*Try adding any of these pesto’s to mashed potatoes, using as a spread for sandwiches, adding a spoonful to your steamed asparagus or a spoonful in your chicken noodle soup.
Subscribe to:
Posts (Atom)
