A Simple Technique: Roasting Vegetables

I felt compelled to blog about roasting vegetables on this Saturday morning.  I think it is confirmed that I am a food nerd.  That being said, I shall embrace it and continue to write.  Yes you can steam your vegetables and that is all fine and good.  But they taste, well, like dirt most of the time.  If you roast your vegetables with little or no oil, you are still getting all the benefits of steamed vegetables with 100% more flavor.  I feel that we steam our vegetables because it makes us feel better and healthy about how we are eating.  But why not feel healthy and eat healthy - with flavor!


I roast everything.  Here are a few of my favorites:


Roasted Broccoli (the best way to eat broccoli in my opinion)


Ingredients
Broccoli florets or Asparagus (same method)
1 tbs of olive oil
1 tsp of lemon zest (optional)
1 tbs of lemon juice (optional)
1/4 cup of grated parmesan cheese (optional)
1/4 cup of toasted pine-nuts
salt and pepper


Instructions
Pre-heat your broiler 
Spray a cookie sheet with non-stick spray
Toss the broccoli or asparagus with the oil and season with salt and pepper
Roast in the broiler for about 7-10 minutes.  Keep an eye on the broccoli or asparagus around the 7th minute and rotate the tray and flip the broccoli or asparagus so all sides get crispy.  You will see some of the florets get a crispy, golden brown - that is okay!  That is flavor!
Now the veggies are delicious just like this.  But to add more flavor, you can add parmesan cheese during the last minute of cooking.  You can also add the lemon zest, juice and pine nuts after you have taken this out of the oven.  


Roasted Sweet Potatoes 
(add other root vegetables if you like)


Ingredients
Sweet Potatoes (peeled and cut into fries or half moon shapes - sometimes I keep the skin on because there are lots of nutrients in the skin)  I usually have one medium sweet potato per person
Carrots/Parsnips (optional)
1-2 tbs. of olive oil
1-2 tbs. of balsamic vinegar
1 tbs. of honey
1 tbs. of orange juice
1 tbs. of chopped fresh rosemary
salt and pepper


Pre-heat oven to 400 degrees
Spray a cookie sheet with non-stick spray
Toss the sweet potatoes in the olive oil, vinegar, honey, orange juice, rosemary, salt and pepper
Arrange on sheet tray so the sweet potatoes aren't crowded.  If you have too many sweet potatoes, roast on 2 sheets.  You want each piece of potato to have contact with the sheet tray.  Too many sweet potatoes = steaming, not roasting!  Now I put 1-2 tbs. of oil and vinegar because you will have to eye ball the amount depending on how many sweet potatoes you roast.  I usually buy a medium sweet potato per person.  This recipe is based on that.  If you have more people, just bump up ingredients.  You really can't go wrong with this recipe.
Roast for 30-45 minutes - every oven is different.  I like to flip the potatoes once or twice during roasting to make sure each potato gets nice and crispy.


I highly recommend these recipes.  Obviously the more olive oil you use the crispier they will get.  I like to keep my olive oil in moderation (per my recipes) to make sure to keep it low in fat.  Enjoy!

Cloudy Saturday = Marbled, Chocolate Banana Bread

It's Saturday.  It's cloudy.  And I'm sorry, I don't want to watch basketball.  I thought it was called "March Madness."  It is April people!  So my only choice is to make a light, marbled, chocolate banana bread.  For me, banana bread is a great way to have a low-fat snack in the house and use up those old bananas.  I have tried many different recipes. The below recipe doesn't taste low-fat and is a fun spin on the old classic.

Yield: 1 loaf, 16 slices (serving size: 1 slice)

Ingredients

• 2  cups  all-purpose flour
• 3/4  teaspoon  baking soda
• 1/2  teaspoon  salt
• 1  cup  sugar
• 1/4  cup  butter, softened
• 1 1/2  cups  mashed ripe banana (about 3 bananas)
• 1/2  cup  egg substitute or 2 eggs
• 1/3  cup  plain low-fat yogurt
• 1/2  cup  semisweet chocolate chips
• Cooking spray

Preparation

Preheat oven to 350°.

Lightly spoon flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk.

Place sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add banana, egg substitute, and yogurt; beat until blended. Add flour mixture; beat at low speed just until moist.

Place chocolate chips in a medium microwave-safe bowl, and microwave at HIGH 1 minute or until almost melted, stirring until smooth. Cool slightly. Add 1 cup batter to chocolate, stirring until well combined. Spoon chocolate batter alternately with plain batter into a loaf pan coated with cooking spray. Swirl batters together using a knife. Bake at 350° for 1 hour and 15 minutes or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack and enjoy!

Spice Girl: Roasted Vegetable Cous Cous with Chickpeas and Caramelized Onion/Pine-Nut Topping

Yes, it is true.  I did want to be a "Spice Girl" in the late 90's.  However, this post is about taking an ordinary weeknight dinner and spicing it up.  I was having a few girlfriends over for dinner mid-week and as usual, I was hunting for an easy, light recipe.  I found one on Cookinglight.com.  I adjusted the recipe below to my liking and it was a beautiful, delicious, healthy, and fun meal.  The cinnamon really comes out in this dish and roasting the chickpeas turns them from mushy into yummy.  It is great mid-week meal or a fun dinner party idea.  This meal would be wonderful with chicken, but we kept it vegetarian.  The only thing missing that night was the 

Sangria. . .   

Roasted Vegetable CousCous with Chickpeas and 

Caramelized Onion/Pine-Nut Topping

Ingredients

• Couscous:
• 5  cups  diced peeled sweet potato (about 1 1/2 pounds)
• 1  cup  (1/2-inch) diced zucchini
• 1 1/2  tablespoons  extra-virgin olive oil
• 1  teaspoon  cumin
• 1 teaspoon fresh grated ginger
• 2 teaspoons cinnamon
• 1 teaspoon coriander
• 1 teaspoon nutmeg
• 1 teaspoon red pepper flakes
• 3  carrots, peeled and cut crosswise into 2-inch pieces (about 9 ounces)
• 1  (15-ounce) can no-salt-added chickpeas (garbanzo beans), rinsed and drained
• 1  teaspoon  kosher salt, divided
• 2 boxes of Near East Couscous (any flavor will work, but I used the one with pine-nuts)
• 1 lemon
• 
  
• Topping:
• 1  tablespoon  olive oil
• 1  yellow onion, cut into 1/4-inch-thick slices, separated into rings
• 1/4  cup  pine nuts
• 1/4  cup  raisins
• 1  teaspoon  ground cinnamon
• 1  tablespoon  honey

Preparation

1. Preheat oven to 450°.

2. Combine the first 11 ingredients (hold off on adding the zucchini until the last 15 minutes of roasting) in a large bowl; stir in 1/2 teaspoon salt. Place potato mixture on a baking sheet. Bake at 450° for 30 minutes or until the vegetables are tender, stirring occasionally.

3. Make the couscous according to the packages.

4. To prepare topping, heat 1 tablespoon oil in a medium skillet over medium heat. Add onion to pan; cook 15 minutes or until tender, golden brown and carmelized, stirring occasionally. Add pine nuts and raisins; cook 2 minutes. Stir in cinnamon; cook 30 seconds. Stir in honey, and remove from heat.

5. Mound couscous in the middle of a serving platter. Place the roasted vegetables around base of couscous, spoon topping over top of couscous, and squeeze lemon juice over according to taste.

Why You Need An Immersion Blender: Butternut Squash Soup

It is Winter and well, that means more soup.  I love Butternut Squash soup and there are many recipes out there.  I wanted an easy, tasteful, and lowfat recipe that I could whip up mid-week.  This is my version of Butternut Squash Soup.


Butternut Squash Soup


Ingredients
2 butternut squash, peeled and chopped
3 carrots, peeled and cut into chunks (optional)
1 shallot, minced
2 cloves of garlic, minced
4 cups of chicken broth (see notes below)
1 cup of nonfat milk
1 tbs. of balsamic vinegar
1 tbs. of honey
1 tbs. of olive oil
1 tbs. of herbs de provence or 1 tbs. (fresh rosemary or thyme or both!)
1 tbs. of parsley (optional)
salt and pepper to taste


1.  Pre-heat oven to 425 degrees
2.  Place chopped squash on two baking sheets (do not overcrowd the baking sheets.)  Toss with olive oil, balsamic vinegar, honey, herbs de provence, and a sprinkling of salt and pepper.  Roast vegetables approximately 45 minutes, tossing around 30 minutes until golden brown.  I believe this step is what makes this soup so good.  Roasting the vegetables, carmelizes them (with the help of the honey and balsamic vinegar) and gives the soup great depth of flavor.
3.  Saute the shallots for 3 minutes in a large dutch oven, or soup pot.  Add the garlic and saute for an additional 30 seconds.  Add the broth and milk and bring up to just boil.  When it comes to chicken broth, I love the boxed version that we all know of.  However, I find myself constantly buying box after box and it seems like a waste of money.  A fellow cook told me about "Better Than Bouillan."  You can find it in a little jar just above the chicken broth.  You scoop usually around 1-2 tbs. of the mixture (directions on the jar) and stir it with water - instant broth!  This jar lasts forever and you can use the broth with just about anything.
4.  Add the roasted butternut squash to the pot and here comes the fun.  If you have an immersion blender, blend away until you get a nice consistency - no chunks.  If you need to add more milk, do so.  If you do not have an immersion blender, well, you can use your normal blender, which I have done many, many times.  It results in a messy kitchen and frustration!  Purchase an immersion blender immediately.
5.  Top with parsley, goat cheese or just about anything you like!


Because the soup is very light, we needed a little extra something to go with it.  I found a whole wheat popover recipe online and tweeked it a tad.  If you have never had popovers before, it is a must.  Popovers work best in a "popover pan."  This version is savory and goes great with soups and comfort food.  But there are many versions.  Cinnamon sugar sounds pretty good to me too.


Savory Whole Wheat Popovers
Ingredients
3 large eggs
1 1/2 cups of nonfat milk
1 1/4 cups of whole wheat flour
1/2 cup of flour
3/4 tsp. of salt
2 tbs. of unsalted butter (I used I Can't Believe It's Not Butter)
1 1/2 tsp. dried herbs de provence (or mix of your favorite dried herbs)

1. Preheat oven to 450 degrees and grease a 12 cup muffin or 6 cup popover pan thoroughly Place the ingredients in the order listed above into a blender.
2. Blitz the ingredients for 20 seconds, then stop it to scrape down the sides of the blender.
3. Blitz for another 20 seconds or until the batter is smooth. 
4. Fill each muffin or popover pan cup about two-thirds of the way with batter.
5. Bake the popovers for 20 minutes, reduce the temperature to 350 degrees and bake for 10 more minutes. DO NOT open the oven door during the baking time.
6. Remove the popovers from the oven and allow to cool for about 5 minutes before turning them out onto a cooling rack. Serve warm.

Burgers, Burgers, and More Burgers!

I. Love. Burgers.  Often times when eating healthy, people tend to shy away from them.  Look no further!  Below are two of Martha Stewart's burger recipes (one salmon, one turkey) that I have adjusted and made many, many times.  These burgers are great on a bun, or my favorite, simply on their own.  I especially find the salmon burgers to be a genius idea.  It is a great, new way to eat salmon.  Both of the burgers below are just as good the next day.  I know everyone has a burger recipe, but the below will be instant hits in your house.  

Salmon Burgers . . .

Ingredients

• Nonstick vegetable cooking spray
• 1/2 cup chopped scallions, white and green parts only
• 1/4 cup freshly squeezed lemon juice
• 1 pound skinless wild salmon fillets, bones removed, cut into 1-inch pieces
• 1 large egg, lightly beaten
• 2 tablespoons chopped fresh dill
• 1 tablespoon of nonfat, plain yogurt
• 1/3 cup of panko bread crumbs
• 1/2 teaspoon coarse salt
• 1/4 teaspoon freshly ground black pepper
• 4 English muffins, toasted (optional)
• 
  

Directions

1. Pre-heat Broiler.
2. Place salmon, scallion, egg, bread crumbs, lemon juice, dill and yogurt in a bowl and mix well, making sure to incorporate all of the ingredients.
3. Spray a cooking sheet and form salmon mixture into patties.
4. Broil 7-10 minutes, but watch carefully after 7 minutes, to make sure they don't get too crispy.  Burgers should be cooked through and golden brown.  
5. Many times I serve these without a bun.  They are great with sliced avocado and on a bed of arugula.  Often times I make a simple dipping sauce: a few tbs. of nonfat plain yogurt, juice and zest of one lemon, 1 tablespoon of capers (chopped), tablespoon of dill (chopped), salt/pepper to taste.  Taste the sauce as you make it and adjust accordingly.

Favorite Turkey Burger . . .

Ingredients

Serves 4

• 1 1/2 pounds ground turkey (93 percent lean)
• 1/2 cup finely grated Gruyere cheese or any favorite cheese
• 4 scallions, thinly sliced
• 1/4 cup dried breadcrumbs
• 1/4 cup Dijon mustard
• 1 garlic clove, minced
• Coarse salt and ground pepper

Directions

1. Heat grill to high. In a medium bowl, use a fork to gently combine ground turkey with Gruyere, scallions, breadcrumbs, mustard, and garlic; season generously with salt and pepper. Gently form mixture into four 1-inch-thick patties.
2. Lightly oil grill, grill pan, or place them on a baking sheet to broil. Place patties on hottest part of grill; sear until browned, 1 to 2 minutes per side. Move patties to cooler part of grill; continue grilling until cooked through, 5 to 10 minutes per side.
3. Again, I mostly make these burgers minus the bun.  Add hummus/avocado smash and a lightly dressed salad.

Valentine's Day = Chocolate Souffle

Last Valentine's day my husband accidentally ate our English Bulldog's Valentine treats thinking they were a special gift just for him.  This year, I decided to make Brian his very own dessert.  

I have always wanted to make a souffle, but was just too intimidated to do it.  Claire Robinson on the Food Network made one this week and inspired me to get cooking.  I made one big souffle, but would probably make individual ones next time.  I had a hard time determining when it was done and I think making smaller portions would streamline the cooking process.  I topped it with some cinnamon whipped cream.  It is so impressive, you almost want to host a dinner party for the souffle's 30 second coming out party!

Ingredients

• 2 tablespoons butter, plus more for coating ramekins
• 1/4 cup granulated sugar, plus more for coating ramekins
• 8 ounces good quality dark chocolate, chopped
• 7 eggs, separated
• Pinch salt
• dash of vanilla
• Melted vanilla bean ice cream or cinnamon whipped cream, for serving

Directions

Preheat the oven to 350 degrees F.

Butter 6 ramekins or 1 large souffle dish and coat with granulated sugar, tapping the side of the ramekins while upside down to remove any excess sugar. Heat the chocolate and butter in a glass bowl over simmering water in a double boiler, until blended, stirring occasionally. When blended, remove the bowl from the double boiler.

Using a hand mixer, beat the egg whites with a pinch of salt in a mixing bowl until soft peaks form. Add the 1/3 cup granulated sugar gradually, beating constantly until stiff peaks form. In a small bowl, whisk the egg yolks until slightly paler in color. Add the whisked egg yolks to the melted chocolate mixture, add the vanilla and then fold in the egg whites. (Now here is where it can get tricky.  You don't want to overwork the egg whites, but make sure all of the whites are incorporated.)

Spoon or pipe the chocolate mixture into the prepared ramekins and arrange them on a baking sheet. Carefully put them in the middle of the oven and bake until the souffles are risen and cooked, about 18 to 25 minutes Remove the souffles from the oven and serve immediately with melted vanilla bean ice cream, in a pitcher, to be poured over the souffles. Enjoy!

Other serving suggestions: lightly sweetened whipped cream or a dusting of powdered sugar or cocoa powder.

Cook's Note: To help the souffles rise evenly, run the tip of your thumb around the inside edge of the ramekins before baking.

Mid-Week-Pick-Me-Up: Creamy Smoked Turkey and Wild-Rice Soup!

It's Tuesday, and well, it's a perfect night for an easy soup.  I try to make a soup each week, a) because they are fairly healthy if you pick the right one and b) because they make great work lunches and leftovers.  I have been searching for a new soup recipe to add to my old stand-bys and COOKING LIGHT had just the right one.  I made a few changes:  I decided to use canadian bacon in place of the smoked turkey, but the key is, use anything smoked.  It adds so much to the flavor.  I also couldn't find regular wild rice, so I bought a box of the quick cooking wild rice and it cut the cooking time by about 45 minutes!  If you have a box of quick cooking rice, you really don't need to simmer for an hour or so, just cook until the rice is done.  Also, I didn't have sherry on hand, but I did have white wine, and added that instead.  Lesson here is: don't shy away from recipes because you may not have certain ingredients.  Improvise!  This really was one of the best soups I have made at home.

Creamy Smoked Turkey and Wild-Rice Soup from COOKING LIGHT

Ingredients

• 2  teaspoons  butter or stick margarine
• 1  cup  chopped carrot
• 1  cup  chopped onion
• 1  cup  chopped green onions
• 1  teaspoon  chopped fresh or 1/4 teaspoon dried rosemary
• 1/4  teaspoon  black pepper
• 3  garlic cloves, minced
• 2  (16-ounce) cans fat-free, less-sodium chicken broth
• 1 1/2  cups  chopped smoked turkey breast  or Canadian Bacon (1/2 pound)
• 1  cup  uncooked wild rice or a box of quick wild rice
• 1/3  cup  all-purpose flour
• 2 3/4  cups  2% reduced-fat milk
• 2  tablespoons  dry sherry or white wine
• 1/2  teaspoon  salt

Preparation

Melt the butter in a Dutch oven over medium-high heat. Add chopped turkey or canadian bacon and let brown.  Add carrot and next 5 ingredients (carrot through garlic). Sauté 8 minutes or until browned. If your wild rice box comes with a seasoning packet like mine does, add the packet now and combine.  Stir in broth, scraping pan to loosen browned bits. Next, stir and rice; bring to a boil. Cover, reduce heat, and simmer 1 hour and 15 minutes or until rice is tender (or shorter if you have quick cooking rice.)

Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and milk, stirring with a whisk. Add to pan. Cook over medium heat until thick (about 8 minutes), stirring frequently. Stir in sherry and salt.