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Pineapple and Mango Salsa

Pineapple and Mango Salsahealth, 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,, salsa, pineapple, mango, vegetarian, vegan, dairy free, seafood

This salsa is a great accompaniment to grilled foods, including chicken, fish and tofu. Grilled bananas taste great with it too.

INGREDIENTS:
1 cup       Pineapple, diced
1 cup       Cherry tomatoes, quartered
1 cup       Mango, diced
1/3 cup    Bell pepper, orange, diced
2 medium Scallions, thinly sliced
1/8 cup    Cilantro, chopped
juice of 1 lime
1 teaspoon Tamari, gluten-free, low-sodium
1 medium   Jalapeno chile, minced

PREPARATION:
Put all ingredients into a medium sized bowl and toss to combine. Refrigerate for at least an hour to let flavors blend.

Makes 3.5 cups

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, multi fruit, rainbow, salsa, seafood
Pictured: Grilled Mahi Mahi & Banana with Pineapple Mango Salsa, Sweet Mash, Rice


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


Fresh Tomato Salsa

Fresh Tomato Salsa

Easy to make, and delicious to eat.
Once you make this salsa, never again will you eat salsa out of a jar!

INGREDIENTS:
1 1/4 cups Tomato, minced
¼ cup Bell pepper, red, minced
1/4 cup Bell pepper, green, minced
¼ cup Onion, minced
½ each Jalapeno pepper, seeded and minced
1/8 cup Lime juice
¼ cup Cilantro, fresh, minced
Pinch  Sea salt

PREPARATION:
In a medium bowl, toss to combine tomato peppers, onion, lime juice and cilantro. Refrigerate until ready to use.


Sweet Potato Soup with Apple Herb Drizzle

The perfect comfort food for a chilly fall day.

INGREDIENTS
FOR THE SOUP:
2 each Sweet Potatoes, washed
1/2 cup Onion, white, peeled & chopped
2 cloves Garlic, chopped
1 tsp Ginger, fresh, chopped
1 tsp Olive oil
2 cups Vegetable stock (or 2 cups water), heated
1 tsp nutmeg
pinch white pepper
pinch sea salt

FOR THE DRIZZLE:
1/3 cup Baby Arugula leaves, rinsed well
1/3 cup Basil leaves, fresh, rinsed well
1/8 cup Apple juice
2 tsp Olive oil
pinch salt

PREPARATION:
SOUP: Preheat oven to 350 degrees.  Poke several holes in sweet potatoes with a fork, place on baking sheet and roast until soft, about 40 minutes. Remove from oven, cool slightly, and remove skins.

In a heated saute pan add one teaspoon oil. Add Onion, garlic and ginger and saute on medium heat until onions are translucent, about 5 minutes.

Add sweet potatoes, sauteed vegetables, stock, nutmeg, salt and pepper to blender and process until completely smooth. Serve in individual bowls and top with apple-herb drizzle.

DRIZZLE: In a blender process all 5 drizzle ingredients together until smooth. If too thick, add a little more apple juice.


Roasted Peppers with Quinoa and Corn Stuffing

INGREDIENTS:

1 cup               Tofu, extra firm, crumbled

1 tb                  Lemon juice

¾ tsp               Paprika

½ tsp               Cumin

¼ tsp               Black pepper

¼  tsp              Coriander powder

1/8 tsp             Chili powder

1 tb                  Thyme, fresh, chopped

½ tsp + ½ tsp   Olive oil

1/4 cup              White onion, small dice

1 clove             Garlic, minced

¼ cup              Quinoa grain, red

¼ cup              Quinoa grain, white

1 cup             Vegetable stock

2 tsp                Vinegar, white wine

¼ tsp               Salt, sea

½ cup              Corn kernels, fresh cut off the cob

¾ cup              Zucchini, small dice

¼ cup              Scallion, chopped

¼ cup              Parsley, fresh, chopped

1/8 cup             Basil, fresh, chopped

2 each              Pepper, yellow bell, large, halved lengthwise and seeded

2 each              Pepper, red bell, large, halved lengthwise and seeded

2 each              Plum tomato, small, sliced into thin rounds

8 tsp                Feta cheese, low fat, crumbled*

As needed        Cooking spray

PREPARATION:

In a small bowl, mix crumbled tofu with lemon juice, paprika, cumin, black pepper, coriander, chili powder and thyme; refrigerate for several hours so flavors meld.

Preheat oven to 325 degrees.

In small pot, heat vegetable stock. In a medium pot, sauté onion and garlic in ½ teaspoon olive oil until onion is softened. Add red and white quinoa and stir to coat grains. Add the hot vegetable stock and bring to a boil; reduce to simmer, cover and cook until stock is absorbed by quinoa, about 15 minutes.  Place quinoa into large mixing bowl; toss with white wine vinegar and salt.

In a sauté pan with ½ teaspoon oil sauté zucchini and scallion about a minute; add basil and parley and sauté about 1 minute more; remove from heat. Add the sautéed vegetables to the quinoa, along with the seasoned tofu, corn kernels, parsley and basil. Toss well to mix ingredients.

Stuff each pepper half with 1/8 of the stuffing mixture; top with a couple of tomato slices plus 1 teaspoon of feta cheese, then place on a sprayed baking sheet.  Cook in oven until pepper is roasted and cheese is melted, about 9-12 minutes.

Plating: Serve each person 1 red and 1 yellow stuffed pepper half on a small bed of baby arugula greens.

(*omit Feta Cheese if cooking Vegan)

YIELD: 4 servings


Southwest Chicken

So much flavor, you won’t mind a bit that it’s also lower in fat and calories than many other marinated chicken recipes.

Serve with Fresh Tomato Salsa and Traditional Guacamole or Fruity Guacamole. Fabulous with a small side salad. For a bigger meal, serve also with Spanish Rice.

INGREDIENTS:
1/3 cup Lime juice
1/8 cup Tamari (soy) sauce, low sodium, gluten-free
1/4 cup Wine, white
1 taplespoon Olive oil
1/2 teaspoon Chili powder
1/2 teaspoon Cumin, ground
1/2 teaspoon Coriander, ground
3 cloves Garlic, minced
1 teaspoon Honey
1/3 teaspoon Thyme, dried (or 1 tsp fresh, minced)
1/8 cup Cilantro, fresh, minced
6 each Chicken breasts, boneless and skinless, 4-5 ounces each

PREPARATION:
Mix lime juice, Tamari, olive oil, chili powder, cumin, coriander, garlic, honey, wine and thyme well in a large bowl. Put chicken breasts in shallow pan with marinade mix and refrigerate for at least 3 hours. Reserve marinade.

Heat grill. Pour reserved marinade into small saucepan and bring to a boil. Simmer a few minutes to reduce slightly and make a sauce. Grill chicken breasts, occasionally basting with some of the sauce, until internal temperature reaches 165 degrees.

Add cilantro to sauce. Serve each breast with a teaspoon or two of the sauce.

Serves 6