Greek-Style Stuffed Peppers

 (pictured with spicy greens sauteed with onions & bacon fat...)

Not sure why, but I really enjoy stuffing vegetables.  Eggplants, tomatoes, peppers, squash...it's a good time!  Today I stuffed peppers (and one lonely tomato).   The filling has a bit of a Greek flare to it (lamb, oregano, feta...).   A lot of stuffed pepper recipes call for cooking the rice inside of the peppers for longer at a lower temp.  I'd rather know my rice is done and have peppers that look like peppers still, so I make my stuffing in a pan, which allows for a quicker bake time.

I picked up the ground lamb from my friends over at Mirror Lake Organic Farms. Their lambs are free-range & organic.   It's important to me to buy local, fresh foods and to know that my food is coming from a clean, healthy and humane environment.  Needless to say, I'm very happy to have found a local source for tasty lamb!  Bonus:  they also make awesome organic soaps and lotions!

On to the stuffed peppers....



Ingredients:

6 large bell peppers (shop for ones with even bottoms -  they'll stand up nicely)
1 lb ground lamb (or beef...but everything's better with lamb, IMO)
1/2 c dry wild rice
1 medium tomato (diced)
1 medium onion (diced)
4 cloves garlic (minced)
4 oz (1/2 a typical package) feta, crumbled
1 tbsp ketchup or tomato paste, whatever you have on hand
2-3 tbsp fresh oregano
Handful fresh chopped parsley (1/3 c)
1/2 tsp coriander
1/2 tsp red pepper flakes (add more for more of a kick!)
1/2 tsp cumin
Dashes of cinnamon & nutmeg
Salt & Pepper


Directions:

Cook the rice according to the package's directions. You'll end up with 1 1/2 c of cooked rice.   Pre-heat your oven to 400 degrees.  As your rice cooks, prep all veggies as stated above.  In a large saute pan, brown your lamb for 7-8 min (until no longer pink).  Now, add your tomato, onion, garlic, herbs and spices (everything except the cheese).  Let cook for another 8 min or so, stirring occasionally, until the onions are close to translucent.  Take the stuffing off the heat and sprinkle your feta over the mixture, stirring to combine.  Carefully slice the tops off of your peppers (and/or core your tomatoes).  Get rid of the seeds and pith, but reserve the tops.  Place the peppers in a glass baking pan and spoon the stuffing into your vegetables. Put a bit of water in the bottom of the dish. Place the pepper's tops back on and bake for 25-30 min .

Nutrition (per pepper):

367 calories
22 g fat
23 g carb
19 g protein

30 min Thai: Pineapple Curry Shrimp over Coconut Rice

I love Thai - and this sweet coconut curry dish is a guilty pleasure, but without the unknowns (msg) of your local Thai dive.  This turned out restaurant quality, and in less than 30 minutes.  I looked at a few recipes for inspiration,  and wrote down what I actually used, below.  "Traditional" version call for added sugar in both the sauce and rice. (2 tbsp in curry sauce, 1 tbsp in rice). Feel free, but I skip this, as the pineapple makes it sweet enough for me....

Ingredients for Pineapple Shrimp (serves 4):

3/4 can coconut milk (unsweetened) **
1 lb raw, deveined shrimp
1/3 fresh pineapple,diced
1 thumb-sized piece fresh ginger, finely diced **
3 cloves garlic, chopped finely
2 green onions, sliced (approx 1/4 c)
1 tbsp fresh lemongrass (the middle of the white tender part only) **
1 handful chopped cilantro
1 large pinch, tumeric**
2 tbsp red curry paste**
2 tbsp fish sauce**

**All of these ingredients can be purchased for CHEAP at your local Asian market.  I found tumeric for $0.99 and the coconut milk was $1.49.  Whenever I go, I end up with a grocery bag or two for less than $10 bucks.  You can probably find this stuff in the ethic section of a Whole Foods or other high-end grocery store, but you'll pay an arm and a leg.


Ingredients for Coconut Rice (serves 4):

1/2 cup rice (I used jasmine, but white or brown would work fine)
1/4 can coconut milk
1/4 c coconut flakes
1/2 vanilla bean pod
1/2 tsp pure vanilla extract
Salt & Pepper

Prep all ingredients as stated above - it makes your cook time so much faster and it's easier to modify your dish to your tastes as you go along. Make rice according to package directions, subbing out the 1/4 c coconut water for 1/4 c water and adding vanilla extract and some sea salt and the vanilla bean pod to the pot.  After cooked (15-30 min depending on which kind of rice you use.  Stir in coconut flakes as you fluff.  Let sit for a few min, covered.

In a large saute pan, heat the coconut milk, fish sauce, red curry, garlic, ginger, tumeric  and lemongrass to medium, until bubbling, but not boiling.  Now, add shrimp, green onions, pineapple and cilantro.  Cook about 8 min, or until shrimp is pink.  Serve over rice with a few pineapple chunks  and some cilantro on top for garnish.

Nutritional Info for both pineapple shrimp & rice:


459 Calories
26 g fat
32 g carb
28 g protein

Veggie Lover's Pasta Sauce (and Lamb Meatballs...)

 

My thought process for tonight's din went a little somethin' like this: ground lamb = meatballs = spaghetti & meatballs.  I made a sauce,  dumping a TON of veggies in (surprise surprise). 4 cups portabella mushrooms, 4 cups fresh kale, carrots, celery, onions and fresh garlic.  That simmered for a couple hours. Then the lamb meatballs simmered for several more hours.  The result (on top of spinach fettucini) was delightful.  

Veggie Lover's Pasta Sauce

2 28 oz cans crushed tomatoes

4 cups chopped kale (1/2 bunch)

4 cups chopped portabella mushrooms

2 small onions, diced

2 carrots, diced (about 1/2 c)

2 stalks celery, diced (about 1/2 c)

6 cloves garlic, finely diced

1/2 c olive oil

2-3 tbsp chopped fresh basil

1 cup red wine

1 cup veggie stock (or water)

1 tsp sea salt

1 tsp fresh ground pepper

1/2 tsp red pepper flakes

2 dried bay leaves

*love*

Prep all veggies.  For the kale, cut or rip the tender leaves away from the tough stalks (throw those away).  In a large pot, heat the olive oil over a medium-high flame. Add the onions and garlic and saute until the onions are translucent, about 10 minutes. Add the celery, carrots, salt, pepper and red pepper flakes.  Next, add the kale, mushrooms and basil and saute until all the vegetables are soft, about 10 minutes. Add the tomatoes and bay leaves and wine and let it simmer over low heat for at least an hour. 

Meat Lover's Lamb-balls

1 lb lamb (or beef....or turkey....or chicken, I suppose)

3 cloves finely diced garlic

2 tbsp finely chopped shallots

1 egg white

1 handful (1/4 c?) bread crumbs

Salt & Pepper (a few cranks from the grinders)

1/2 tsp red pepper flakes

1 tsp basil, finely chopped  (or parsley)

Mix up well with your hands (it's the ONLY way).  Form into 16 little balls.  Make however many balls you want, really.  I find this size nice for frying/eating/portioning.   Heat a saute pan to medium high.  Brown meatballs for 5-7 minutes on each side. Flip them around until they're golden brown on the outside.   At this point, you can throw them into your sauce (let it go for another hour or so) or you can preheat your oven to 375 degrees and finish them off for 10-15 min. 

 Nutritional Info (2 oz pasta, 1/2c sauce, 2 lamb-balls)

507 calories

25 g fat

49 carb

20 g protein

Then I made garlic bread....1/2 stick of softened butter, tsp olive oil, 4 large basil leaves, 2 cloves garlic and some fresh Parmesan spread over a loaf of Kroger Italian bread...baked for 15 min on 400.  Finished it off with more spinach (can't get enough veggies!) and a glass of vino. 

Caribbean Baked Chicken, Sweet Potato & Spicy Mango-Avocado Salad

 So, our trip to Costa Rica is quickly approaching (T-2 weeks!)  One of the biggest things I'm excited about, naturally, is exploring Tico cuisine.    Not sure what to expect, but today I found myself day-dreaming of the sun, jungle, beaches and local cuisine.  Since I had a chicken ready to make today, I added a bit of tropical inspiration and created this lovely meal.  Delicious, healthy, and ready in 1 hour.  Enjoy!

Serves 4
1 hour, 10 min prep and cook time.

Jerk Chicken & Sweet Potato Ingredients:
1 whole chicken
2 medium sweet potatoes (cut into large pieces)
2 Tbsp jerk seasoning
1 tbsp olive oil

Directions: 

I use whole organic (local, if available) chickens whenever possible.  To me, it's the cheapest and most sustainable option.  I save the bones and organs to make soup/stock with later. 

Preheat your oven to 375. Cut the chicken into 6 pieces.  Season well on all sides with jerk.  I made my own a few months ago.  Buy it at the store or go ahead and make your own:

Jerk Rub:

2  tablespoons  sugar
4-1/2  teaspoons  onion powder
4-1/2  teaspoons  dried thyme, crushed
1  tablespoon  ground allspice
1  tablespoon  ground black pepper
1-1/2  to 3 teaspoons  ground red pepper
1-1/2  teaspoons  salt
3/4  teaspoon  ground nutmeg
1/4  teaspoon  ground cloves

Place your chicken pieces in a 9"x13" pyrex pan and pop into the oven for 15 minutes.  Now, cut up sweet potatoes into large chunks.  Toss with salt, pepper and a drizzle of extra virgin olive oil.  After 15 min, take the chicken out of the oven and arrange the sweet potatoes around the chicken...



Bake for an additional 45 minutes. Your chicken will come out crispy on the outside, tender on the inside and potatoes should be nice and soft.   While your chicken is baking, you'll have ample time to make the salad and clean up!


Spicy Mango-Avocado Salad ingredients:
2 large handfuls (3 cups) fresh baby spinach
1 avocado, cut into matchstick pieces
1 green (not ripe) mango, cut into matchstick pieces
1/2 onion, sliced thinly
2 tbsp Cilantro, finely diced
1 small jalapeno, thinly sliced into long strips

Habenero-Honey-Lime Vinaigrette ingredients:
1/2 habenero, finely diced
Juice of 1/2 large lime
1 tbsp honey or agave
1 tbsp extra virgin olive oil

Salt & pepper (a few dashes each)

For this recipe, it's very important you use a green mango.  Make sure it's still very firm.  Prep all ingredients.  Toss your salad ingredients in a large bowl.   In a bowl or a cup, whisk together your salad dressing ingredients.  Gently toss to coat. Enjoy!

Nutrition Info (for 1/2c potatoes, 1 chicken breast, 1/4 salad recipe):
453 calories
42 g carb
14 g fat
43 g protein

Yogurt: breakfast, digestive health and why Activia is a terrible choice.

You know you should eat your breakfast; your momma told you so.  Then again, so did Wheaties and Pop Tart and Jimmy Dean and Tim Horton.   But all breakfasts are not created equally. Cereal? Bagel? Pop tart and OJ? Greasy breakfast sandwich that could sit on your counter NOT growing mold for a year or so?  Not so much balanced breakfast ideas.   Having a breakfast of sugar and carbohydrates might give you a quick boost, but you'll crash and be cranky and starving by lunchtime.   Protein is essential to keeping your body functioning properly.  So, what do you do for QUICK weekday breakfasts that are healthy and cheap?



YOGURT!  Whole, real, full-fat, plain yogurt like Seven Star Farms.  They are cultured products, which means the good microbes are still alive and haven't been killed by pasteurizing the product.  Probiotics and enzymes are fantastic natural solutions for digestive health. Real yogurt actually TASTES like yogurt; tangy and tart and with a little bit of texture.  If you're protein-conscious, Greek Yogurt is a great choice.   Because Greek yogurt has been strained to remove excess whey, it is thicker and the protein content is much higher than regular yogurt.  To me the extra protein is worth the extra couple bucks.  Greek yogurt is super filling, so I tend to do 1/2 c servings rather than a whole cup.

NO-gurt.  What kind of yogurt is a bad idea?  All of the ones in little, convenient cups and filled with real & fake sugars + additives, colors, preservatives, namely Activia.  Yeah, that might sound counter-intuitive, because of all of the TV ads and claims that it has healthy probiotics.  Guess what?  The probiotic they use, Bifidus Regularis (LOL) has been manufactured just for them in a laboratory, people.  It's not a naturally occurring one like you'll find in the types I've mentioned above. So, not only are we unsure of what actual benefits this modified organism has, it's just plain snakey for Dannon Corporation to create and patent the living organism and profit off of YOU.

/rant.

If you work in an office, keep the "toppings" in baggies at your desk, and bring in a large container of Yogurt and some real fruit in at the beginning of each week. There. Now you officially have no more excuses of "wahhhh.....I don't have time for a healthy breakfast!!!".

Here are some of my favorite yogurt "recipes" but feel free to mix, match, substitute and create your perfect blend. 

SEED-TASTIC

1/2 c Whole-Milk yogurt
1 oz pepita seeds
1 tsp flax seeds
1/2 banana, sliced
Pinch of cinnamon

AMBROSIA


1/2 c Greek yogurt
Drizzle of honey
1/2 orange
1/2 oz almonds
1/2 oz unsweetened coconut flakes

250 calories
14 g protein
10 g fat
21 g carbs

BERRY BLAST


1/2 c Greek yogurt
1/3 c frozen or fresh blueberries
2 tbsp tart cherry juice concentrate
1/2 oz walnuts

261 calories
13 g protein
10 g fat
32 g carbs


GRANOLA CRUNCHER


1/2 c Greek yogurt
2 tbsp granola
2 tbsp dried fruit (cherry cranberry mix is my favorite)
1/2 oz pecans

325 calories
14 g protein
15g fat
33 carbs

SUPER PROTEIN (If you're working out a ton, this is a good choice!)


1 cup Greek Yogurt
1/2 banana
2 scoops whey protein powder (I used chocolate)

289 calories
36 g protein
3 g fat
32 g carbs

http://www.foodrenegade.com/about/fight-back-fridays/

DIY Sushi!

You never know when it will hit next; that undeniable craving for raw fish wrapped in seaweed.  The problem is that when you hit up your local sushi joint a few rolls, some edamame and a couple drinks, it can easily run you $50/head. So, one day I decided that I was going to do it at home and for much cheaper!   I watched some You Tube videos and hit up my local sashimi market - Noble Fish in Clawson.  My first try wasn't perfect. After making sushi several times though, it's gotten much better.  The first time you make sushi, you'll want to set aside 3 hours or so.  You'll get faster each time...

STEP 1 - SHOP:  Go to a Japanese specialty store.   Make sure they carry sashimi grade fish (the kind that we use for sushi). Your  first time will be the most expensive time.  Consider it your sushi investment, because most items last a very long time. Enough for 6+ sushi attempts.  

You will need:

• Sushi rolling mat
• Sushi Rice (White or Brown)
• Nori Paper (Roasted Seaweed Sheets)
• Soy Sauce
• Rice Wine Vinegar 
• A VERY sharp knife to cut the fish and rolls nicely.  The one pictured below came from Noble Fish...
• Vegetables (I grabbed green onions, avocado, carrots, red pepper)
• Various fish (this time I got salmon, yellowtail tuna, roe (fish eggs) and clams) **
• Sesame seeds, white, black or mixed
• Sriracha (chili & garlic sauce)
• Wasabi paste or powder
• Mayo
• Saran Wrap

**Vegetarians or those squeamish of raw fish can just as easily do California rolls.  If you aren't using raw fish, you can use imitation crab meat, cream cheese, etc.   

 

STEP 2:  BOIL YOUR RICE & PREP YOUR VEGGIES!

So now you're stocked with what you need.  A word of caution:  your kitchen will quickly become a disaster area, so stay focused and organized by doing all of your prep work first.  Cut your veggies into long skinny strips, so that putting them into a sushi roll makes sense.  While you're doing this, steam your rice (directions on the back of the package).  I make about 2 cups (cooked) rice for 3-4 rolls.   When the rice is done, toss it in a bowl with a splash (I do mean splash) of soy sauce and about 1 tablespoon rice wine vinegar. Set up bowls of sesame seeds (for decor) and Spicy Mayo (combine a 1-1 ratio of mayo and Sriracha).

STEP 3: PREPARE YOUR SUSHI ROLLING STATION!

You've got your rice in a bowl.  You'll need a bowl of cool water to dip your fingers in between rolling (rice is sticky!).  You've got your mat and knife ready.  Your veggies and fish ready.  Your bowls of cream cheese, sesame seeds, spicy mayo ready to go.  And a plate!  Yes, a plate to put your rolls on when you're done rolling.

 STEP 4:  ROCK N' ROLL 

 Now comes the fun part.  Pour yourself a glass of beer and get to work!  On a cutting board, put down your sushi rolling mat first, making sure it's in the right direction: you'll be rolling away from you.  Next, put down a sheet of saran wrap so that your rice doesn't get matted into the mat!  There are two basic kinds of rolls:  rice on the outside or nori on the outside.  

Here, we'll do nori on the outside.  On top of the nori, add a thin layer of rice and whatever vegetables and fish you want in your roll (be creative)!  This roll has the yellow tail, salmon and roe. Spicy sauce.  No veggies.  Now, carefully, roll the sushi, applying a moderate amount of pressure (we want it to stay together)!  

You'll wet your fingers and drip some water on the nori at the edge to seal it.  Put the rolls on a plate and stick them in the fridge while you're making more.  I also serve a lot of sashimi, as I don't like tons of rice.   Get creative.  Make spicy rolls, just veggie rolls.  Make some with rice on the outside.  Sprinkle them with sesame seeds.  

Plate your sushi with lemon garnishes or whatever tickles your fancy.  I generally serve with boiled Edemame,  a seaweed salad & Japanese beer.

STEP 5:  WOW YOUR FRIENDS!

Enjoy...!

P.S.  Fight Back Friday - Food Renegade

Kale & Grapefruit?

Ahhh, greens.  Necessary for a balanced diet, yet often neglected!  Every time I shop, I pick a few bunches of various greens, usually going for whatever looks the best or is on sale.  The other day, Kale was 2 bunches for $3 at Whole Foods and I gladly picked some up.  Kale is a mild, hearty green and is part of the cruciferous family (broccoli, cauliflower, etc.)  It's super rich in calcium, magnesium and a great source of antioxidants.  Kale is pretty versatile, working well in soups and salads or by itself.  Here is a colorful salad that I threw together the other night.  It would be perfect as a side dish for chicken, fish, lamb. I served it with homemade falafel...

Kale & Grapefruit Salad (serves 2)

1/2 c carrots, chopped into circles

1/2 grapefruit, cut into half-sections

1 bunch fresh kale, washed and cut into bite sized pieces

1/2 red bell pepper, diced

1 tbsp olive oil

1 tablespoon apple cider vinegar (I use Bragg's  - http://www.bragg.com/)

1 tbsp honey 

1/2 habanero pepper, finely diced 

Salt & Pepper  

Steam your kale for a few minutes, just until soft.  Whisk dressing together.  Toss kale with fruit and drizzle with dressing.  Super energizing, bold and delicious!

200 calories

8 g fat

5 g protein

32 g carbohydrates

Falafel (Serves 2)

1 lb chickpeas (soaked overnight) or 1 can chickpeas (drained)

1 tsp cumin

1 tsp coriander

Hot pepper flakes

½ habenero pepper

Handful chopped parsley

1 egg

1 handful (give or take) of breadcrumbs 

Salt & Pepper

Preheat oven to 350. Combine all ingredients (minus the breadcrumbs) in a food processor and blend until combined (don't over-do it!). In a large bowl, combine the mixture with bread crumbs, adding just a bit at a time until you're able to form into balls. Form the falafel into 8 balls and flatten slightly.  Heat a frying pan with a bit of vegetable oil on medium-high heat.  Pan sear on both sides until golden brown. Bake on a glass or metal pan for 15 minutes to finish. I served with pickled turnips and a bit of Greek yogurt. YUM!

Per falafel:

108 calories

4 g fat

14 g carbohydrates

3 protein