• coconut infused mahi

    Spicy Sriracha Pasta with Coconut Infused Poached Mahi Mahi

    Always trying to get more omega-3 fats into my children’s diet, I put wild caught Mahi Mahi on our menu for this week.  I was craving coconut milk and a bit of spice, so I played around with infusing the Mahi with these flavors by poaching it in coconut milk and red curry paste, in […]

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    Spicy Sriracha Pasta with Coconut Infused Poached Mahi Mahi

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    Eureka Baking Company

    A few months ago I came across this bread that caught my eye.  I often avoid the bread aisle as it drives me nuts how big the slices are and how calorically dense and full of processed grains and sugars most breads contain.  But these colorful bags by Eureka Baking Company made me do a […]

    Read More

    Eureka Baking Company

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    Madras Lentils – with a Boost

    On nights when you’re late at the office, have to drive kids to soccer practice and piano lessons, and need to drive the dog to the vet, the last thing you’re thinking of is coming home to whip up a nutritious meal!  We have too many nights like these, so even if I’ve planned a menu out for the […]

    Read More

    Madras Lentils – with a Boost

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    Zucchini “Pasta” with Herb Pesto and Roasted Tomatoes

    Since last summer I have been meaning to make a “pasta” dish out of zucchini – but for the dozen or so times I’ve been over to The Coastal Cupboard I would forget to purchase the spiralizer needed to make it.  Last week I finally made a successful trip!  The Coastal Cupboard offers three different […]

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    Zucchini “Pasta” with Herb Pesto and Roasted Tomatoes

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    Whole Wheat Buttermilk Biscuits

    Happy New Year! Here’s wishing everyone has a joyful and healthy 2015! I had some leftover buttermilk from a recipe I made at Christmas and didn’t want to toss half a quart out.  I started by making delicious waffles using the buttermilk – but still had a TON left!   Not one to toss out food, […]

    Read More

    Whole Wheat Buttermilk Biscuits

coconut infused mahi

Spicy Sriracha Pasta with Coconut Infused Poached Mahi Mahi

Always trying to get more omega-3 fats into my children’s diet, I put wild caught Mahi Mahi on our menu for this week.  I was craving coconut milk and a bit of spice, so I played around with infusing the Mahi with these flavors by poaching it in coconut milk and red curry paste, in […]

Read More
IMG_6794

Eureka Baking Company

A few months ago I came across this bread that caught my eye.  I often avoid the bread aisle as it drives me nuts how big the slices are and how calorically dense and full of processed grains and sugars most breads contain.  But these colorful bags by Eureka Baking Company made me do a […]

Read More
DSC_2612

Madras Lentils – with a Boost

On nights when you’re late at the office, have to drive kids to soccer practice and piano lessons, and need to drive the dog to the vet, the last thing you’re thinking of is coming home to whip up a nutritious meal!  We have too many nights like these, so even if I’ve planned a menu out for the […]

Read More

Spicy Sriracha Pasta with Coconut Infused Poached Mahi Mahi

coconut infused mahi

Always trying to get more omega-3 fats into my children’s diet, I put wild caught Mahi Mahi on our menu for this week.  I was craving coconut milk and a bit of spice, so I played around with infusing the Mahi with these flavors by poaching it in coconut milk and red curry paste, in addition to a bit of lime.  YUM is all I can say.  I then searched for some tasty side-dish that I thought would complement the Mahi and found one called “Sriracha-Soy Sauce Over Egg Noodles” on Vegetariantimes.com.

Although the Sriracha-Soy sauce was on the spicy side, my kids DEVOURED two helpings (with the help of a few glasses of milk) each!  I think next time I’ll even try this dish with zucchini ribbons or Shirataki noodles.  If you are not comfortable with heat, I’d suggest cutting the sriracha in half as it does have a kick.  I also used only 2 Tbsp sesame oil and highly suggest ONLY using reduced sodium soy sauce or this will be over the top with sodium.

Click on the Vegetarian Times link above for the Sriracha-Soy pasta side.  Below is the poached Mahi.  Couldn’t be easier (or tastier!).

Coconut Milk-Infused Mahi Mahi

Serves 4

4, 4-6 ounce wild caught Mahi-Mahi filets

1 can Lite Coconut Milk

1 1/2 tsp Red Curry Paste

Zest and juice of one lime

1.  In a medium bowl, whisk together coconut milk, red curry paste, zest and juice.

2.  Pour coconut mixture into a medium stock pot or pan with fitted lid.  Heat overmedium-high.  Place Mahi filets evenly over the bottom of the pan and cover with a lid.

Finished product after poaching in coconut-red curry broth

Finished product after poaching in coconut-red curry broth

3.  Allow the coconut milk to reach a simmer (not a rolling boil) and poach fish for about 8 minutes, no more (may be less time depending on the size of filet).  When done, fish will flake easily with a fork.  Serve immediately, pouring some of reserved liquid over top each serving.

My children absolutely love Mahi, so if you have children that are leery of eating fish, try this mild one first.

Enjoy!

 

Eureka Baking Company

A few months ago I came across this bread that caught my eye.  I often avoid the bread aisle as it drives me nuts how big the slices are and how calorically dense and full of processed grains and sugars most breads contain.  But these colorful bags by Eureka Baking Company made me do a double take.

Eureka Baking Company (a subsidiary of Orograin Bakeries) makes an 80-calorie per slice (28 g) bread called Graniac that contains organic whole wheat flour as it’s first ingredient. It has 3 g fiber and 4 g sugar per slice and contains a host of other good-for-you ingredients such as flax, sunflower kernels, sesame seeds, pumpkin seeds, millet, rye, barley, amaranth and more.  It is not void of sugar, however, but contains cane sugar and molasses instead of HFCS.  It is 100% organic and has no artificial colors or preservatives.

I love toasting this bread and smothering it with fresh avocado or homemade guacamole for breakfast; my kids love it with sunflower seed butter and fruit preserves.  I just love that the kind offered at our Publix is the 80 calorie per slice (they sell larger sizes but I haven’t seen them in stores, just on their website), as I am so tired of super-sized breads as the only available option anymore!

Grab a bag and give it a try today!  Happens to be on sale this week at Publix for $3.99.

Madras Lentils – with a Boost

On nights when you’re late at the office, have to drive kids to soccer practice and piano lessons, and need to drive the dog to the vet, the last thing you’re thinking of is coming home to whip up a nutritious meal!  We have too many nights like these, so even if I’ve planned a menu out for the week and anticipate creating a wonderful dinner each and every night – there is always a hiccup in my plans somewhere.  That is why I ALWAYS stock my pantry and fridge with these three items:

Tasty Bite Madras Lentils (with 5g fiber, 7 g protein and only 150 calories in a serving – this is a perfect meatless meal option!)

Organic Baby Spinach (chock full of vitamins A, K and C, folate, potassium and iron)

Trader Joe’s or Whole Foods frozen pre-cooked brown rice (great source of fiber)

Three items.  Five total minutes.  Delicious and nutritious when homemade just won’t happen.

How to prepare:

1.  Tear microwave-safe Tasty Bite container 1″.  Heat in microwave on high 1 minute.  Set aside.

2.  Place two large handfuls of spinach into a soup bowl.  Microwave on high 30 seconds, or until just wilted.

3.  Microwave brown rice in pouch provided for 3 minutes.

4.  Spoon 1/2 cup brown rice over top wilted spinach, then pour Madras Lentils (either half (1 serving) or whole (2 servings) packet) over rice and spinach.  Serve immediately.

Both my boys and husband LOVE this dish!  Top with cheddar or feta cheese if desired.  Enjoy and never say you can’t have a healthy and quick meal again :)

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Zucchini “Pasta” with Herb Pesto and Roasted Tomatoes

Since last summer I have been meaning to make a “pasta” dish out of zucchini – but for the dozen or so times I’ve been over to The Coastal Cupboard I would forget to purchase the spiralizer needed to make it.  Last week I finally made a successful trip!  The Coastal Cupboard offers three different spiralizers to choose from: there is the Mack Daddy of spiralizers by Gefu for about $50, another for about half that price, and one by Microplane for a mere $14.99.  I chose this one, as I wasn’t too eager to invest in a device I hadn’t yet used.

There are tons of zucchini pasta recipes you can find online, but I was perusing the Williams-Sonoma January catalog and they had a fabulous looking “Zucchini Noodles and Shrimp with Almond-Herb Pesto” recipe.  I skipped the shrimp this time around, but that almond-herb pesto is one that I will make again and again it was so tasty!  And, as you can see from my steps below, I decided to heat my zucchini in a cast iron skillet to serve warm pasta….maybe it was a typo in their recipe, but I was not tempted to eat a cold “pasta” with pesto in the dead of winter.  I also added roasted grape tomatoes – which is a fav in this house.

This is a great recipe for your next Meatless Monday –

Zucchini “Pasta” with Herb Pesto

Serves 4

Recipe adapted from Williams-Sonoma (link to their recipe above)

Ingredients:

2-3 garlic cloves, coarsely chopped

1/2 cup blanched slivered almonds

1/2 cup grated Parmesan cheese

Sea salt and freshly ground pepper, to taste

1 cup packed basil leaves

1/2 cup packed flat leaf parsley leaves

1/2 cup packed mint leaves

juice from 1 lemon (about 2 Tbsp)

1/2-3/4 cup extra virgin olive oil

3 large or about 4 medium zucchini, trimmed and run through the spriralizer

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For roasted tomatoes:

1 1/2 pints grape tomatoes

1 Tbsp extra virgin olive oil

Sea salt and freshly ground pepper, to taste

1.  Heat oven to 400 degrees F.  Toss grape tomatoes in olive oil and season with salt and pepper.  Roast on a baking sheet lined with aluminum foil for about 15 minutes, or until the tomatoes have burst and slightly caramelize.

2.  In a food processor fitted with a metal blade, combine garlic, almonds, cheese, salt and pepper and pulse until almonds are finely ground.  Add the basil, parsley and mint, olive oil and lemon juice and process until smooth.  In a large bowl, toss pesto with zucchini pasta.

3.  Heat a large cast iron skillet over medium heat and add 1 Tbsp olive oil.  Add pesto zucchini pasta and saute just until zucchini heated through.  Immediately portion zucchini among 4 dinner plates and add 1/4 of the roasted tomatoes to each plate.  Serve right away and enjoy!

 

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Whole Wheat Buttermilk Biscuits

Happy New Year! Here’s wishing everyone has a joyful and healthy 2015!

I had some leftover buttermilk from a recipe I made at Christmas and didn’t want to toss half a quart out.  I started by making delicious waffles using the buttermilk – but still had a TON left!   Not one to toss out food, I decided buttermilk biscuits would be my next step.  However, I wouldn’t be a very good dietitian if I didn’t at least try to incorporate some whole wheat flour into the recipe!

While this recipe is not low in fat – it contains a whole stick of butter –  what I feel good about is that it contains REAL, unadulterated ingredients.  Biscuits are surely not something you should eat on a daily basis, but I LOVE freezing them and then on the weekends making eggs and cheese whole wheat buttermilk biscuit sandwiches!  YUM! I hope you enjoy them as much as we did!

As a sidetone, buttermilk is a nice source of probiotic – so with regards to your gut health, it’s a good choice!

Whole Wheat Buttermilk Biscuits

Makes approximately 16 biscuits

2 cups whole wheat flour

1 Tbsp granulated sugar

1 Tbsp baking powder

1 tsp sea salt

1 stick cold, unsalted butter, cut into cubes

1/2 cup plus about 3 Tbsp buttermilk

Procedure:

1.  Set oven to 450 degrees F.

2.  In a large bowl, whisk together flour through salt.  Toss in butter and, using a pastry cutter or fork, blend into the flour mixture until the mixture becomes a coarse meal and the butter is broken into pea-size pieces.

3.  Stir in the buttermilk until mixture is uniform and just starts to hold together.

4.  Knead dough on a lightly floured surface (I use my countertop).  Then roll the dough out into an 8 1/2 by 8 1/2 inch square about 1/2 to 3/4 inch thick.  With a sharp knife, cut the dough into about 16 square pieces.

5.  Set each biscuit onto a greased cookie sheet (or use Silpat liner) – you’ll need two sheets.  Bake for approximately 12-14 minutes, or until biscuits are golden brown.

6.  Take out of oven, sit back and enjoy!  Or slice in half and fill with scrambled egg and some cheese!

Butter cut into pea-size pieces

Butter cut into pea-size pieces

 

Dough rolled out and ready to be cut.

Dough rolled out and ready to be cut.

 

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