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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


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


Fudgy Brownie Mini Cakes

Fudgy Brownie Mini Cakes

Chewy, chocolaty deliciousness!

What gives these cakes its truly amazing texture is the omission of any wheat flour. If you substitute regular pastry or baking flour, the results will not be as good as using the gluten-free flour. I recommend using a gluten-free all-purpose that does not have garbanzo flour included, such as Gluten Free Pantry’s All Purpose Flour, which contains white rice flour, potato starch, tapioca starch, guar gum and salt (see photo below).

INGREDIENTS:
¾ cup Gluten-Free All Purpose Flour*
1/3 cup Cocoa powder, unsweetened
3/4 teaspoon Baking powder
¼ teaspoon Sea salt
1 cup Sugar
1/4 cup Bittersweet chocolate chips
2 tablespoon Cottage cheese, lowfat, pureed
2 teaspoons Pure vanilla extract
¼ cup Apple sauce
12 each Semi-sweet chocolate pieces

PREPARATION:
Preheat oven to 350 degrees.

In medium bowl, combine flour, cocoa powder, baking powder, salt and sugar.

In a double boiler melt bittersweet chocolate.

In separate bowl, mix pureed cottage cheese, vanilla, apple sauce and melted chocolate. Mix the wet ingredients into the dry.

Place mix in bottoms of a lightly greased, square muffin pan. Push a semi sweet chocolate piece into center of each mini cake.

Bake for about 15-20 minutes. Cool a few minutes on cooling racks before serving.

YIELD: 1 Dozen cakes

Serves 12.


Tangelo Stir Fry with Scallops and Forbidden Rice

Tangelo is a tasty citrus fruit that is a cross between orange and tangerine, and pairs very nicely with “Ocean Candy” (my nickname name for scallops!)  If you cannot find tangelos, substitute with either fresh orange or tangerine zest and juice, or even combine the two.

Grape seed oil is excellent for use in high temperature cooking techniques like stir-fry. Forbidden rice is black rice and is usually pretty easy to find (see notes below).

INGREDIENTS:

1 dozen  Scallops, large, fresh, cleaned

.5 tsp Canola oil

1 tsp Grape seed oil

3 tb Tangelo juice, fresh squeezed

1 tb Vinegar, rice

1 tb Vinegar, red wine

1 tb Tamari or soy sauce, low sodium, gluten-free

1.5 tsp Sugar, brown

1 tb Tangelo zest

1 tsp Chile-garlic paste

2 cloves Garlic, minced

1tb Ginger, fresh, peeled and minced

3/4 cup Zucchini, with skin, cut in half then sliced on bias

3/4 cup Summer squash, cut in half, then sliced on bias

1 large Carrot, peeled, cut in half, then sliced on bias

4 each Water chestnuts, cubed

1/2 cup Forbidden rice (black rice)

1 cup Water

1 tb Green onion, chopped

PREPARATION:

In small bowl, mix the tangerine juice with the Hoisin sauce, vinegar, soy sauce, sugar, and chili-garlic paste. In another small bowl, combine the tangerine zest with the chopped garlic and ginger.

Bring water to boil in small pot. Add black rice, stir briefly, cover and simmer until all water is absorbed, about 18-25 minutes. Stir in chopped green onion.

Lightly spray a large, heated pan with the canola oil. Add scallops in single layer and cook on high heat with out stirring until they are golden on bottom, about 2-3 minutes. Flip and cook until scallops are firm, about 1 ½ minutes longer. Transfer to a plate.

Add grape seed oil to a very hot wok along with Tangerine zest mixture cook until fragrant, about 20 seconds. Add the carrot and stir-fry for about 2 minutes. Add the zucchini, squash and water chestnuts  to carrot and stir-fry until crisp-tender, about 3 more minutes. Stir tangerine sauce and add to wok; cook sauce until slightly thickened, about 30 seconds. Add scallops to the wok, stirring just until heated through. Toss veggies and Scallops in Tangelo Sauce. Serve scallops and vegetables on top of forbidden rice.

TIP: Only use water, not vegetable stock, when cooking black rice- it will have a much better, lighter taste. Do not season black rice until after it has finished cooking. While rather easy to find it imported from China (where it originated), I recommend searching out for black rice from the United States or Italy (“Riso Bello” brand, “Venere” rice from Italy is my personal favorite).

YIELD: 4 servings


Baked Taro Chips

Baked Taro Chips with Onion Dip on Radicchio

Baked Taro Chips
A healthier version of the Hawaiian snack favorite.  If you cannot obtain fresh taro root, you can substitute with white or sweet potatoes.

Serve with Onion Dip.

INGREDIENTS:

5 each  Taro root, small, fresh

5 cups  Water

¼ cup Vinegar, white

as needed Spray oil

PREPARATION:

Peel taro root and slice very thinly on a mandolin. Place in bucket with water and white vinegar, and soak for a couple of hours.

Preheat oven to 325 degrees. Rinse soaking taro chips; dry with towel. Place in large bowl and toss with salt, pepper, paprika. Lay chips out on baking sheet sprayed with oil and bake for about 10-12 minutes, making sure to flip chips halfway through cooking.

Hawaiian Patter with Veggie Rolls, Baked Taro Chips with Onion Dip, Sweet Potato Curry Yogurt Salad


Black Eyed Pea, Wild Rice and Fresh Corn Salad

This is a great summertime salad. Serve it at your next picnic or barbeque.

INGREDIENTS:

1/2 cup Black-eyed peas

1/4 cup Onion, white, minced

2 tablespoon Olive oil

1/4 cup   Rice, wild, long grain, dry

1/2 cup   Vegetable stock

1/2 teaspoon   Cumin

1/8 teaspoon   Black pepper, fresh ground

1/8 teaspoon   Sea salt

1/8 teaspoon   Chili Powder

1/8 cup  Thyme, fresh, minced

1/4 cup  Cilantro, fresh, minced

1 teaspoon  Vinegar, white wine

3 tablespoon Lemon juice, fresh squeezed

1/2 cup Corn kernels, fresh cut off cob

1/4 cup   Pepper, red, minced

1/8 cup   Pepper, green bell, minced

1/4 cup  scallion, diced

PREPARATION:

Cover peas in plenty of water and soak overnight.  Drain and rinse. Put soaked peas in small water with more fresh water and cook on a high flame until boiling. Reduce to simmer and cook until tender. Drain water and chill beans.

In a small pan, heat vegetable stock. Saute onion in a medium pot with a very small amount of the olive oil; cook until translucent; stir in rice.  Add heated vegetable stock, cover and simmer until all of the liquid is absorbed by the rice.

In a small bowl, combine cumin, pepper, salt, chili powder, thyme, basil, lemon, vinegar, and remainder of oil. Whisk to combine.

In a large bowl combine cooked peas and rice with the corn, peppers and scallion. Toss with dressing to combine. Serve room temperature.

Yield: 6 servings

Serving size: 1/2 cup