Category Archives: Appetizer

Spinach & Artichoke Dip (and pizza topping!)

Spinach and Artichoke Dip (and pizza topping!)health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, dairy free, soy, tofu, spinach, artichoke, dip, pizza, baked, appetizer
Recipe Redux: “How to Tofu” Recipe Challange, plus Cookbook Giveaway!

To enter the Cookbook Giveaway, follow entry instructions below… (expired sorry)

This marks my first blog entry after a brief hiatus- a break taken due to losing my dear friend Jenn to cancer. What made the return especially hard for me at first was that Jenn was also my web designer whom helped me turn the vision of this Healthy in the Kitchen with Chef Michelle website into the reality it is today.

I do find it fitting that my first blog back is about cooking with soy. Studies have shown soy to be beneficial in the reducing the rates of certain cancers. So, if perhaps this site and others help make it easier for others to enjoy cooking and eating with soy, then maybe, just maybe we could help put a dent in this cancer mess. Yes, I dare to dream big… but then, is there really any other way…

So this Spinach & Artichoke dip recipe is super-duper easy to make- even a novice in the kitchen can master this on their first-try. It’s a great dish for when you are in a pinch for an easy, substantial appetizer – keep the spinach and artichoke in the freezer on hand ready and waiting for when you need it!

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, dairy free, spinach, artichoke, appitizer, dip, vegetables, plant cuisine

This dip makes for a delicious pizza topping too. Just simply spread some Spinach-Artichoke dip over your favorite pre-made pizza dough, add a few chopped veggies on top (like peppers, onions, mushrooms) and bake (ok, if you must have the cheese, you can sprinkle some of that on too…)  Now your leftover veggie dip from Saturday night’s party can cleverly transform to your pizza served on football Sunday. And no one will be the wiser during either meal that there is soy making each dish so tasty (unless you tell them, which I would confess right after they remark how delicious it is!) Note: When making a pizza, if using a gluten-free crust, for better texture I recommend lightly spraying the pizza’s edges (where the dough is exposed) with olive oil.

INGREDIENTS
12 ounces tofu, firm (1 small package)
2-3 cloves Garlic, chopped
1/8 teaspoon Chili Flakes
1 tablespoon Apple cider vinegar
pinch of salt and black pepper
20 ounces  Frozen  chopped spinach, thawed (2 packages)
9 ounces  Frozen artichokes, thawed, chopped (1 package)

PREPARATION
Preheat oven to 350 degrees.

In a medium mixing bowl, add the tofu, garlic, mustard, chili flakes, vinegar, salt and pepper. Mash tofu to a course consistency, like feta cheese. Add the spinach and artichokes and toss to combine.

Spread dip out evenly in a large baking dish (I used a 9′ pie pan). Bake uncovered for about 25 minutes, or until thoroughly heated. Serve dip warm with lots of cut veggies (like celery, carrot, pepper, broccoli, radish and cucumber) and spread a bit of it over your favorite whole-grain crackers or bread.

Enjoy!

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, gluten free

This post is dedicated to the loving memory of Jenn Marcelais of Soul Oyster Web Studios, and to all our other loved ones who have battled, or who are now in the fight, with cancer. May we all have a cure soon.

 

“By posting this recipe I am entering a recipe contest sponsored by The Soyfoods Council and am eligible to win prizes associated with the contest. I was not compensated for my time.”

Cookbook Offer!!! Enter for a chance to win a copy of Soyfoods Cookbook!

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, couneling, healthcare, gluten free
Enter to Win

Simply comment on this post about your favorite way to enjoy soy,and you are entered – it’s that easy! Click on the “Comments” tag below to share a comment and enter.

One respondent will be chosen at random. Entry must be made by October 23, 2012.

(contest is now closed.)
 

 

 

 

 

 

 

 



Crunchy “Fried” Island Coconut Shrimp

Crunchy “Fried” Island Coconut Shrimp"Fried" Island Coconut Shrimp, protein, seafood, entree, dairy free, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free
Recipe Redux – August, 2012: Most Memorable Vacation Meal

One of my favorite vacation locations is the Caribbean. Who doesn’t love beautiful sands, warm sun and blue seas bustling with life? But what keeps me a regular visitor is the cuisine. From the abundance of fish (whole grilled is my favorite), to the exotic variety of produce and the regular use of reduction sauces and salsas over heavy creams and roux, it is a healthy eater’s paradise.

So this month’s Recipe Redux theme challenge of taking a most memorable meal from a vacation and making it healthier seemed extra tough for me at first, as my meal choices while on holiday are already rather healthy as is.

Eventually it came to me- Fried Coconut Shrimp.  I used to order this crunchy dish at least once during each Caribbean visit, but now that I am gluten-free, it’s no longer a diet option. I guess one could say this dish is most memorable for getting “revoked” from my island vacations!

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Lots of Crunch – no Gluten

For my healthy remake, here the shrimp are baked instead of fried. Because there’s good crunch in every bite, you won’t mind all the missing fryer grease. Pure rice bran replaces regular flour on the first breading, giving the shrimp a nice boost of fiber.

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Erewhon crispy brown rice cereal, EnerG pure rice bran, and Old Bay seasoning used in “Fried” Island Coconut Shrimp recipe

For the final breading, in place of Panko I made breadcrumbs out of crispy brown rice cereal. What is really great about this substitution: unlike Panko, the brown rice cereal crumbs do not get soggy from the moisture of the shrimp, so you get a beautifully crunchy outer coating, even if the shrimp cool off a bit and are not eaten right away. Whether or not you follow a gluten-free diet, I definitely recommend using chopped crispy brown rice cereal over Panko for the best crunchy breading that’s tasty too.

Crunchy Island coconut fried shrimp, protein, seafood, entree, dairy free, health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free
Crunchy Island Coconut “Fried” Shrimp

These shrimp are a great appetizer, or used as the protein part of your next salad. Serve along with your favorite sauce or with some fresh squeezed citrus.

INGREDIENTS
3/4 Cup crispy brown rice cereal, gluten-free
1/4 cup Shredded coconut
1/2 teaspoon Old Bay seasoning
1/4 teaspoon Black pepper, fresh ground
1/8 teaspoon Smoked paprika
2 large Eggs
1/3 cup Rice bran
12 large Shrimp (16-20 lb count), raw, rinsed, peeled and deveined

PREPARATION
Preheat oven to 375 degrees.

In a food processor, add the rice cereal, and pulse chop until about the size of Panko breadcrumbs. Add chopped cereal to a small bowl (#3) along with the coconut, Old Bay seasoning, black pepper and smoked paprika and toss to combine.

Crack the eggs into a second small bowl (#2) and whisk to combine. In a third small bowl (#1) add the rice bran.

Place a sheet of parchment paper over a 1/2 sheet pan.

Line your three bowls in order (#1,#2,#3). Take each shrimp, one by one, and roll in the rice bran in bowl 1, then dip in the egg mixture in bowl 2, then roll again in the coconut cereal mixture in bowl 3, making sure to fully coat during each of the three breading steps.* Place each fully breaded shrimp onto the lined sheet pan.

Bake for 10 minutes. Carefully flip each shrimp and bake another 4 minutes, or until shrimp are fully cooked.

(*Note: After breading every shrimp, you will have leftover breading and egg in your 3 bowls. Discard what is not used- do not save.)

Serves 4.



Fava Bean and Roasted Pepper Hummus

Fava Bean and Roasted Pepper Hummus health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, hummus, fava bean, greek, mediterranean, roasted pepper, spread, dip, veggies, plant based, vegan, vegetarian, appetizer, lunch, snack

If you think chickpea hummus is good, well wait until you try this new version with fava beans! This hummus tastes great as a spread in sandwiches, or as a dip for cut veggies or crackers. I like the taste best when I use a combination of red and yellow roasted peppers in the dish. For full directions on how to oven roast bell peppers, check out my Millet Couscous recipe also within this site.

No fava beans on hand? You can always go traditional and make the recipe with chickpeas instead. Either way, you won’t believe how much better fresh made hummus tastes from the pre-made store brands. One bite and you will be hooked!

health, wellness, diet, dietitian, nutrition, nutritionist, michelle moreau, chef, healthy kitchen, healthcare, medical insurance, Portsmouth, NH, seacoast, celiac, cardiac, diabetes, diet, weight loss, recipe, counseling, healthcare, gluten free, dairy free, vegan, vegetarian, hummus, fava bean, plant based, vegetable, multiveggie, lunch, snack, fiber
Fava Bean and Roasted Pepper Hummus

INGREDIENTS
2 1/2 cups  Fava beans, soaked then removed from shells
1/2 cup  Roasted bell peppers, red, yellow and/or orange
2 tablespoons  Sesami tahini
1 large  Garlic clove, crushed
1 medium  Lemon, juiced
1/8 teaspoon  Paprika
pinch  Sea salt

PREPARATION
Put the shelled fava beans into a large pot of water. Bring to a boil, reduce heat, then simmer for about 45 minutes, or until cooked. Strain water and cool beans.

In a food processor, add the cooked beans, roasted pepper, tahini, garlic, lemon, paprika and salt. Process until smooth. Refrigerate and serve chilled.

Yield: 3 cups


Go Bananas Muffins

Go Bananas Muffins

INGREDIENTS:
3/4 cup  Rice flour
1/2 cup Tapioca flour
1/4 cup Sorghum flour
1/4 cup Flax seeds, ground
3/4 cup Sugar
2 tsp Baking powder
1/2 tsp Baking soda
1/8 tsp xanthan gum
1/2 tsp Salt
1/2 cup Eggbeaters
1/3 cup Applesauce
1 tb Vegetable oil
1 cup Banana, mashed

PREPARATION:
Preheat oven to 325 degrees. Spray mini muffin pan with oil.

In a medium mixing bowl, mix flours, flax, baking powder, baking soda, Sugar, xanthan gum and salt. In another bowl, mix Eggbeaters, applesauce, oil and banana. Make a well in the middle of the dry ingredients and pour in the wet mixture. Mix until fully combined.

Scoop mixture into greased muffin tins.

Bake 12-20 minutes, or until muffin top bounce back to the touch.

Variation: Want to “go nuts” too? Fold in a 1/2 cup chopped walnuts or pecans into your batter before scooping it into the muffin tins.


4-3-2-1 Scallop Cheviche

4-3-2-1 Scallop Cheviche

Simple to make – Pretty to look at – Delightful to eat!

INGREDIENTS:

4 Lemons, juiced

3 Oranges, juiced

2 Limes, juiced

1 Blood Orange, peeled, sliced into thin wedges*

1.5 pounds Scallops, cleaned, sliced into thin, round discs

1/2 cup Yellow Pepper, diced

1/2 cup Orange pepper, diced

1/2 cup Red onion, diced

1/2 cup Cilantro, chopped

1/2 tsp Salt

1/4 tsp White pepper

3 small Chilies, seeded, chopped

1 small chili, chopped (seeds left in)

PREPARATION:

In a large, non-reactive bowl, gently toss ingredients to mix. Cover and refrigerate for 2-4 hours. Serve cold over a bed of greens.

For a spicier Cheviche, leave in more seeds from the chilies

Serves 6-10

*If blood oranges are unavailable, you can substitute with a regular orange or a tangelo


Cauliflower “Rice” Veggie Rolls with Asparagus, Roasted Red Pepper & Thai Basil

Cauliflower “Rice” Veggie Rolls with Asparagus, Roasted Red Pepper & Thai Basil

Both the grilled peppers and cauliflower rice can be made ahead; just make sure to refrigerate until ready to use. Plan to not cook the asparagus ahead of time- that way you won’t lose its vibrant green color.

INGREDIENTS:Asparagus, Roasted Pepper and Thai Basil Sushi Roll
2 Bell Peppers, red, washed
24 Asparagus stalks, thin, washed & trimmed
1/3 Cauliflower head, washed, trimmed + chopped into medium pieces
1 tsp Mirin
1 tsp Simple syrup
1 tsp Vinegar, rice
1/2 tsp Sesame seeds, white
4 Nori sheets
26-36 Thai basil leaves (substitute regular basil leaves if unavailable)

PREPARATION:
Grill red peppers, turning occasionally, until all sides are black. Place peppers in a bowl; cover bowl in saran wrap and let peppers rest for 20-30 minutes. Unwrap bowl; remove and discard pepper skins, stems & seeds. Cut roasted pepper into long strips.

Steam asparagus until al dente, about a minute. Throw asparagus into ice bath to stop cooking; remove from water.

Place cauliflower, mirin, simple syrup and rice vinegar into food processor. Chop until cauliflower pieces are about the size of rice grains. Stir in sesame seeds.

To assemble: Place 1 nori sheet on sushi mat. Thinly spread cauliflower mixture over nori sheet, leaving a 1/2 inch “lip” of one side bare. Place a row of basil leaves in middle of cauliflower (running parallel to bare lip.) Lay some pepper strips on top of basil leaves. Lay 3 steamed asparagus stalks over pepper, allowing the asparagus heads to extend beyond the end of the roll. Take three more asparagus stalks and trim to fit the space left at the end of the first three stalks, again allowing for some length so that the asparagus tips will stick out of veggie roll end. Roll mat slowly toward “lip”; wet bare Nori lip with water and rub onto roll to seal.
Dampen a chef’s knife with a moist cloth. Carefully slice roll into 6-8 pieces. For easier cutting, make sure to clean and re-moisten blade with damp cloth in between each slice.

GARNISH OPTIONS: soy sauce*, wasabi, and/or pickled ginger

*use wheat-free soy sauce or Tamari if preparing gluten-free

Makes 4 veggie rolls
Serving size: 1 roll