Category Archives: Salad/Side

Corn Cakes

Recipe Redux Sponsored Contest: Libby’s Starter and Sides Contest
Savory Corn Cakes

corn cakes, 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
Savory Corn Cakes – perfect with your next brunch, lunch or dinner

So, one of the perks of writing a food blog is getting opportunities to try out fun, new food products, sometimes even before they hit the store shelves. A perfect example of this happened just this very week when I received a few samples of Libby’s new Vegetable Pouches in the mail to test out in my kitchen.

Packed in adorable, easy to open, shelf-stable pouches, these veggies can even be heated in the microwave right in their own packaging in less than a minute (please, don’t try this with your canned veggies!) The pouch containers are more environmentally friendly than canned counterparts, as they take 75% less energy to produce. Libby’s Vegetable Pouches come in Sliced Carrot, Sweet Corn, Green bean, Sweet Pea and Mixed Vegetable varieties.

Now the challenge posed to all of us Recipe Reduxers was to develop a recipe for a side dish that could be made in ten minutes or less. The first quick food item that popped in my head was pancakes. I went with the Sweet Corn and came up with these delicious, savory Corn Cakes.  The Batter is super easy to prepare and you can  mix it in advance and then store in the fridge until you are ready to use it. Or, you can cook some up now, some later if you are feeding a small group.

I used cheese with jalapeno to save myself the time and trouble of chopping up a hot pepper. The heat from the jalapeno-spiced Monterey Jack cheese is mild enough to still make this dish kid-friendly. If you want extra heat you can add additional fresh, chopped jalapeno into the batter too. And mix the batter as much and as fast as you like; since there’s no gluten there’s no worry of over-stirring and  toughening up your cake batter.

These corn cakes pair great with anything southwestern- chicken, pork or seafood, as well as black beans, salsa, sliced avocado and/or sour cream.

Happy Healthy Eating!

INGREDIENTS

corn cakes, 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
A plateful of Corn Cakes, hot off the griddle

1 cup Cornmeal, stone ground
1/2 cup Potato starch flour
1 teaspoon Baking soda
1 teaspoon Sugar
1/4 teaspoon each Salt & Black Pepper
1 tablespoon Olive oil
2 large Eggs
1 cup Buttermilk
1 package (1 1/2 cups) Libby’s Sweet Corn Kernels, drained
1/2 cup Scallions, chopped
1 cup Monterey Jack cheese with Jalapeno, shredded

PREPARATION
In a medium bowl, mix together the cornmeal, potato starch, baking soda, sugar, salt and pepper.

In a separate bowl, whisk together the oil, egg and buttermilk. Stir in the Libby’s sweet corn, scallions and cheese. Add the cornmeal mix and stir together well so that batter is fully combined.

On a heated griddle lightly sprayed with olive oil over medium-high heat, drop the batter in 1/4 cup measures onto griddle. Let batter lightly spread to for 3 – 4 inch cakes. Cook corn cakes about 1 1/2 – 2 minutes per side, or until golden.

Serve cakes warm.

Makes about 18 Corn Cakes.
Serving size: 2 Cakes.

 

corn cakes, 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
Libby’s Vegetable Pouches – coming soon to a grocery shelf near you!

 

 

I received free samples of Libby’s new Vegetable Pouches mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Libby’s and am eligible to win prizes associated with the contest. I was not compensated for my time.

 

 

 

 


Oven-Dried Apple Chips

Oven-Dried Apple Chips
The Recipe Redux – September, 2014: Get Your Dehydrator On

Ever gone apple picking, then afterwards wondered what to do with that delicious basket full of goodies

collected? Consider dehydrating some of your fruity sweets into crispy treats. If dehydrated properly, your dried apple chips could keep well into the next season.

I am a big fan of food dehydrators, and personally own two of my own. Unfortunately, with my recent move into the Big Apple came a drastic reduction in living space. This forced my dehydrators to their current sad fate of spending their days in a storage unit instead of in my kitchen. For developing this recipe I worked with what I had, and used the oven set at a low temperature. If you are less limited in kitchen space as I, then you could make these apple slices in a regular dehydrator as well. Do make sure to extend dehydrating time if using a lower temperature.

apple dehydrated, vegan, vegetarian, snack, treat
Oven-Dried Apple Slices

This recipe calls for Autumn Pie Spice Blend, and I have included the recipe for it. You could also substitute with a premixed Apple or Pumpkin Pie spice blend. When you prepare the Autumn Pie spice blend, the recipe will make more than what is needed for this Oven-Dried Apple Slices recipe. Make sure to save the leftover spice for use in other fall fruit dishes, including baked apples, apple or pumpkin pie, or fruit crumbles.

While I only used Granny Smith Apples, you can use most any type of apple for this chip recipe. By instead using an assortment, you will get to enjoy a greater variety of flavor when it becomes time to indulge in your dried creations.

Sweet-tart Oven-Dried Granny Smith Apple Slices
INGREDIENTS
4 medium Apples
1.5 tablespoons Lemon juice
1/2 teaspoon Autumn Pie spice blend*  (see below for recipe)

PREPARATION
Preheat oven to 250 degrees.

Using a Mandolin slicer, slice apples to 1/8 of an inch thickness. As apples are sliced, add to large bowl and brush with lemon juice to keep them from browning. Carefully remove seed pieces from apple slices. Add spice to bowl and toss well to lightly coat apples.

Lay apple slices on sheet trays covered with parchment. Bake apples for two hours, or until slices are crispy. Make sure to flip slices over half-way through baking.

Store dried apples slices in an air-tight container.

Makes about 50 – 60 slices.

*To make the Autumn Pie spice blend: mix 1/2 teaspoon of ground cinnamon with 1/4 teaspoon each of ground ginger, nutmeg and allspice.

 

Thai Basil Smoothie

Thai Basil Smoothie Thai Basil Smoothie, drink,  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, vegan, vegetarian, drink, vegetables, fruit, multiveggie, dairy free
Recipe Redux – February, 2014: Beverages are Hot!

Sometimes it’s simply easier drink a meal than to eat it.

Blenderizing your fruits and veggies has the added benefit of making many of the nutrients easier for your body to digest and absorb. Maximize your next salad’s nutrition potential by tossing it in your high powered blender!

This Thai Basil Smoothie is a great example of a blended salad, and is sure to satisfy your savory tooth. Add extra chili to make it extra spicy (but do taste-test first as Thai chilis are HOT!) To make it less spicy, include less of the chili seeds. If you can’t get Thai basil or Thai chilies, then substitute with regular basil or slices of Serano peppers.

Thai Basil Smoothie, drink, vegan, vegetarian, savory breakfast, snack, raw, dairy free, vegetables,  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, drink
Thai Basil Smoothie

The addition of olive oil is important because its fat helps with absorption of the produce’s fat-soluable vitamins. If you don’t want to use olive oil then substitute with a wedge of healthy avocado instead.

INGREDIENTS
18 medium  Grape tomatoes
3/4 cup  Baby spinach leaves
1/3 cup  Thai basil leaves
1/4 cup  Cilantro leaves
1 small  Scallion, cut into thirds
1 small  Thai chili pepper, fresh,stem removed
1/4 medium  Red bell pepper, seeded, sliced
1 tablespoon  Lime juice
1 cup  Water
1 pinch  Sea salt
1 teaspoon  Olive oil, extra virgin

PREPARATION
Toss all ingredients except olive oil into a high-powered blender. Blend ingredients at medium power for about 15 seconds, then turn speed to high and run machine until everything is blended together smoothly. Turn speed back down to medium and slowly drizzle in the olive oil while blending. Serve in a tall, chilled glass.

Makes 1 tall, or 2 small, servings.

 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, diary free, vegan, vegetarian, vegetable, multiveggie, fruit, chili, raw, drink, breakfast


Hawaiian Poke Salad

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, tuna poke salad, vegetables, multiveggie, low sodium, entree, appetizer, lunch, brunch, dinnerHawaiian Poke Salad
Recipe Redux- May, 2013: Celebration Brunches

The month of May brings many celebrations: graduations, bridal showers, baby showers, birthdays, and even the celebration of dearest Mom. Here at Healthy in the Kitchen we have many reasons to celebrate, including the fact that this month marks our one year anniversary with the Recipe Redux! It has been a great year of recipe makeovers and we look forward to the many different, exciting food challenges in the year to come.

For this month’s Recipe Redux we are going island-style and will healthy-up a traditional Hawaiian dish often served at special celebrations – Poke salad.

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, tuna poke salad, vegetables, multiveggie, low sodium, entree, appetizer, lunch, brunch, dinner
Hawaiian Poke Salad on shredded daikon radish bed

Unfortunately, many Poke recipes have too much sodium. Typical recipes of 4-6 servings often suggest a 1/2 cup of soy sauce or more, which equates to over 7,000 mgs of sodium! With average Americans needing no more than 2,300 mg of sodium for the entire day, and certain groups (including those with high-blood pressure or diabetes, elderly or African-American) requiring a reduction to 1,500mgs/day, this is simply too much in one dish. For previous generations the salt was not used for the flavor, but instead for the preservation of the fish. Luckily we now have refrigeration, so we can reduce the salt and still serve safe, tasty seafood. That’s great news to our heart health and our tastebuds!

This recipe makeover uses tamari, which has a richer taste and less sodium than regular soy sauce. We used a low-sodium version to reduce salt even more. We skipped the rock salt that is also often added for garnish. For a boost of veggies, we added chopped mini cucumber, which nicely complements the tuna and helps to bring the calories down and the nutrition up per serving. Instead of macadamia nuts, for crunch we added chia seeds, to give our dish a boost of fiber (4 grams worth in the one tablespoon!) and Omega-3, an essential fatty acid.

Serve this dish at your next luncheon when it is time to celebrate.

INGREDIENTS
1 tablespoon    Tamari, low-sodium, gluten-free
2 teaspoons     Sesame oil
1/4 teaspoon  Chili garlic sauce (O 1/2 teaspoon dried chili flakes)
1 teaspoon   Ginger, fresh grated
8 ounces      Tuna, sashimi grade, trimmed and diced
3/4 cup       Mini cucumber, rinsed and diced
1/4 cup   Red onion, minced
2 tablespoons Scallions, minced
1 tablespoon Chia seeds
1 tablespoon  Scallions, green part only, sliced on the bias
1 1/2 cups  Microgreens

PREPARATION
In a medium mixing bowl add the tamari, sesame oil, chili garlic sauce (or dried red pepper flakes) and ginger and whisk to combine marinade. Add the tuna, cucumber, onion, minced scallion, and chia seeds and stir to combine in the marinade with a rubber spatula. Cover and refrigerate at least an hour before serving.

To serve: add 1/4 cup each of microgreens to the bottom of 6 martini glasses. Use an ice cream scoop to pick up the poke salad and place on the greens. Top each salad with a few cut pieces of scallion.

Serves 6.

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, tuna poke salad, vegetables, multiveggie, low sodium, entree, appetizer, lunch, brunch, dinner
Hawaiian Poke Salad on bed of leafy greens


 



Easy Roasted Carrots

Easy Roasted Carrotshealth, 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, roasted carrots, easy, vegetable, vegan, vegetarian, dairy free, herbs, side dish, lunch, dinner
Recipe Redux – March, 2013: Green with Herb Envy

With the arrival of spring also marks the arrival of new seasonal produce. One of the best finds are fresh herbs. The beauty of using herbs is that, with all the great flavor they contribute, they can often be a delicious, healthy substitute for salt.

Originally I was planning a cold dish for this post, expecting spring to be in the air by now. After all, didn’t the groundhog not see his shadow in February? Apparently, the groundhog needs glasses, for here in New England we are still getting snow this week!   So instead I revamped and warmed myself  up a bit with some sweet, roasted carrots.

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, carrots, vegetable, vegan, vegetarian, side dish, lunch dinner

This side dish is great when you don’t have a lot of time on your hands. For extra quick prep, I mix everything in the pan I bake it in (saves me a bowl to wash.) The marjoram and basil taste great with the orange and carrot flavors. Other fresh herbs work great in this too, including chervil (toss in the chervil after carrots bake), thyme and/or chives.

INGREDIENTS
1 cup Carrots, peeled,sliced
1/2 teaspoon Olive oil
1 teaspoon Marjoram, fresh, chopped
1 teaspoon Basil, fresh, chopped
2-3 teaspoons Orange juice

PREPARATION
Preheat oven to 350 degrees.

In a small roast pan, add the carrots and olive oil and toss to coat the carrots. Add the marjoram and basil and toss to mix. pour the orange juice over the carrots.

Roast the carrots until cooked, about 15-20 minutes.

Serve warm.

Makes 1-2 servings.




Cranberry Ginger Chutney

Cranberry Ginger Chutney 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, cranberry ginger chutney, holiday, thanksgiving, turkey, vegan, vegetarian, dairy free
Recipe Redux- November, 2012: “Old-Fashioned” Side Dishes Made New

At every Thanksgiving dinner two dishes have always appeared on the table- roast turkey and cranberry sauce. I remember as a child the many hours spent by my family on preparing the big bird, roasting it, and then ceremoniously slicing it up onto the fancy turkey platter. The turkey even had its own special stuffing and gravy. As for the cranberry sauce, well… the only things needed for its prep was a can opener and a bowl to dump it in (hopefully my Nana and Mom don’t get too upset over my divulging this info, but on the other hand, I think back in the day most holiday tables used this same “technique” for cranberry sauce.)

Cranberry Ginger Chutney, 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, dairy free, holiday, sauce, turkey, side dish
Cranberry Ginger Chutney

As a kid, I thought I didn’t like cranberry sauce. Once I got the pleasure of trying a freshly-made cranberry sauce as an adult, I realized instantly that I just don’t like cranberries out of a can (as usual, fresh is best!)

For this fresh version, I actually adapted this recipe from a one that appeared in a Food & Wine magazine over a decade ago. Unfortunately, I do not have that November issue anymore and cannot remember the original chef’s name (I think he was from Washington State). Among several differences, his version included champagne vinegar, which is delicious but super expensive. Mine uses apple cider vinegar, which is an ingredient much easier on the wallet.

Cranberry Ginger Chutney, 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
The perfect accompaniment to your next holiday bird.

This dish has been a family favorite for years at my Thanksgiving and Christmas dinners. Try this recipe out for yourself at your next holiday- your guests will love it, plus your can opener will appreciate the rest.

INGREDIENTS
1 tablespoon Olive oil
2 medium Shallots, peeled and minced
2 tablespoons Ginger, minced
2 cups Orange juice, fresh squeezed
1 cup Light brown sugar
2 tablespoons Orange zest
1/2 cup Cider vinegar
1 1/2 pounds  Cranberries (2 bags)
1 tablespoon Golden mustard seeds

PREPARATION
In a large, deep pan, heat the olive oil on medium high heat. Add the shallot and ginger and cook until the shallot is softened, about a couple of minutes. add the orange juice, sugar and cinnamon stick, stir until the sugar dissolves, then simmer until the orange juice is is reduced by about third (about 5 minutes). Add the orange zest, cider vinegar, cinnamon stick and cranberries to the pan and cook the cranberries until they completely burst, about 12 minutes. Take the pan off the heat and let the chutney cool.

In a small, dry fry pan add the mustard seeds and toast over a medium heat until the seeds become fragrant, about a minute. Make sure to move the seeds around in the pan as you cook them so that they cook evenly. Add the toasted seeds to the chutney and stir so that they are evenly distributed.

When the chutney is completely cooled, remove and discard the cinnamon stick.

Makes about 4 cups of chutney.

Serving size: 2 tablespoons.