Butternut Squash and Apple-Almond Salad

Since I don't have a job this summer, I have become a personal chef for my family. And since I've been home, I am going to focus,  a majority, of my meals on being healthy.

Tonight's meal is vegetarian as well as extremely healthy for you.

For the salad, I used the same herb dressing I made on May 19th in the "Spaghetti and meatball" post.

Apple-Almond Salad

Toss the salad dressing with romaine lettuce, toasted almonds, crumbled blue cheese, and sliced Granny Smith apples.

Butternut Squash Soup with Onions and Apples

Soup Base:

• 1 rib of celery, chopped ("rib" is one piece/stick, and "stalk" for the entire thing/bunch)
• 1 carrot, peeled and chopped
• 1/2 onion, chopped
• 1 teaspoon olive oil
• 4 cups butternut squash, peeled and seeded
• 3 cloves garlic, minced
• 1 tablespoon fresh oregano, chopped
• 1 quart vegetable stock or water, more may be needed
• salt and pepper to taste

 Garnish:

• 1/2 teaspoon olive oil
• 1/2 onion, large dice
• 1 Granny Smith apple, peeled and cored
• 1 tablespoon curry powder
• 2 tablespoons non-fat yogurt (or Greek yogurt)
• 6 sprigs fresh dill, washed

In a soup pot, sauté the onion, celery and carrot in the oil over medium heat until the onion is golden, about 5 to 6 minutes. Add the squash and garlic cooking 5 minutes, stirring. Add the oregano and stock and simmer about 15 minutes or until the veggies are soft.

The easiest way to cut squash is to peel the skin off with a vegetable peeler. Then cut the squash in half. The bottom half is filled with seeds. Cut the two halves again and scoop out the seeds and discard (the seeds are similar to pumpkin seed and can be toasted). The chop into pieces.

While the soup base is cooking, sauté at medium-high heat 1/2 teaspoon of olive oil and diced onions. Cut the apple into a large dice and when the onions are golden, add to the pan, sautéing 2 to 3 minutes. Add the curry powder and cook 1 minute. Remove from the heat, add the dill and set aside.

Place all of the soup base -- cooked veggies (except the curried onions and apple mix) and liquid -- from your pot in a blender or food processor and blend until smooth and silky. More chicken stock may be needed to adjust consistency to your liking. You may also use an immersion blender so that no transfer between pots is necessary. Be patient with the immersion blender, it takes a bit longer to blend together. (I used my new immersion blender that Josh gave me for graduation!)

Return the pureed soup base to the soup pot and add the curried onion and apple. Simmer for 2 minutes. Season to taste and adjust consistency. Serve hot or, on warm days, chilled. Garnish with a dollop of yogurt and a sprig of fresh dill, chives, or herbs of your choice.

This meal was extremely filling and healthy. The soup is only 95 calories! Serves 6!

Philly Cheese Steaks

My last unhealthy post... For now!

Cameron came in this weekend! After a week of storms and wind, it was beautiful this weekend, so we golfed and relaxed... and of course, cooked!

We made the best Philly Cheese Steak sandwiches. I don't think I will ever go out and order one again. This dish is a little bit time consuming, but it was so delicious, everyone ate every last bite.

I would make the ingredients in the following order. The cheese sauce will thicken as it cools, so make it first and it will be nice and thick by the time you pour it on top of your sandwich.

Ingredients:   

• 2 to 2 1/2 pound beef loin top sirloin steak boneless, trimmed
• Olive oil
• Salt and freshly ground black pepper
• Soft hoagie rolls, split 3/4 open
• Provolone Sauce, recipe follows
• Sauteed Mushrooms, recipe follows
• Caramelized Onions, recipe follows
• Sauteed Peppers, recipe follows

Directions

Heat griddle or grill pan over high heat. Brush steak with oil and season with salt and pepper. Cook until medium rare. Let the steak rest for 5-10 minutes and slice thinly.

Place several slices of the meat on the bottom half of the roll, spoon some of the cheese sauce over the meat, and top with the mushrooms, onions, and peppers.

Provolone Sauce:

• 1 tablespoon unsalted butter
• 1 tablespoon all-purpose flour
• 2 cups whole milk, heated
• 1 cup grated aged provolone cheese
• 1/4 cup grated Parmigiano-Reggiano
• 1 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Melt butter in a medium saucepan over medium heat. Whisk in the flour and cook for 1 minute. Slowly whisk in the warm milk, and cook, whisking constantly until thickened, about 4 to 5 minutes. Remove the mixture from the heat and whisk in the provolone and Parmesan until combined; season with the salt and pepper.

Sauteed Mushrooms:

• 2 tablespoons olive oil
• 1 tablespoon unsalted butter
• 1 1/2 pounds mushrooms (examples: cremini and shiitake), coarsely chopped
• 3 tablespoons finely chopped fresh parsley leaves
• Salt and freshly ground black pepper

 Heat oil and butter in a large saute pan over high heat. Add the mushrooms and cook until the mushrooms are golden brown. Stir in the parsley and season with salt and pepper.

Caramelized Onions:

• 2 tablespoons unsalted butter
• 1 tablespoons canola oil
• 3 large Spanish onions, peeled, halved and thinly sliced (I used yellow and sweet onions)
• 1 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

Heat butter and oil in a large saute pan over medium heat. Add the onions, season with salt and pepper, and cook slowly until golden brown and caramelized, stirring occasionally, approximately 30 to 40 minutes.

These onions were so delicious, we ate them as we cooked!

Sauteed Peppers:

• 2 tablespoons olive oil
• 2 poblano peppers, thinly sliced
• 2 Cubano peppers, thinly sliced (Cubano pepper are sweet peppers, they can be substituted for red or yellow bell peppers)
• Salt and freshly ground black pepper

The easiest way to cut a pepper is to cut off the top and bottom, like shown below. This make taking out the center and cutting a lot simpler. 

Heat the oil in medium saute pan over high heat. Add the peppers and cook until soft. Season with salt and pepper.

Healthy Wasabi Salmon Cake and Asian Slaw

I've gotten a couple requests to make a couple of healthier meals. Sometimes the things that make food so delicious are usually not good for you. But tonight I made a healthy meal that is still SO good, maybe one of my favorite recipes! I was literally eating it from the pan as I cooked.

Healthy Wasabi Salmon Cakes

Ingredients:

• 2 Tbl reduced-sodium soy sauce (which is healthier than regular)
• 1 1/2 tsp wasabi powder
• 1/2 teaspoon honey
• 1 pound salmon fillet, skinned
• 2 scallions, finely chopped
• 1 egg, lightly beaten
• 2 Tbl minced peeled fresh ginger
• 1 tsp toasted sesame oil

Directions:

Whisk soy sauce, wasabi powder and honey in a small bowl until smooth. Set aside.

With a large knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy). Continue chopping, rotating the knife, until you have a mass of roughly 1/4-inch pieces.(The smaller the chunks the better the cake stays together.)

Transfer to a large bowl. Add scallions, egg, ginger and oil; stir to combine. Form the mixture into 4 patties. The mixture will be moist and loose, but holds together nicely once the first side is cooked.

Coat a large nonstick skillet with cooking spray and heat over medium heat for 1 minute. Add the patties and cook for 4 minutes. Turn and continue to cook until firm and fragrant, about 3 minutes. Spoon the reserved wasabi glaze evenly over the burgers and cook for 15 seconds more. Serve immediately.

I topped the salmon cakes with a tomato, a great asian slaw (recipe below), and chives, but my dad suggested to add a bun to make a healthy salmon burger!

This meal could not have been complete without this Asian-slaw! I could have eaten this alone (which I did), but it's perfect on top of this salmon.

Asian Slaw

Ingredients:

• 2 packages chicken-flavored Ramen noodles (if you don't have any, my roommate Ryan always has some in her pantry)
• 1/3 cup oil
• 1/3 cup vinegar
• 1/3 cup sugar
• 1 lb cabbage slaw, shredded
• 1 bunch green onions, chopped
• 1/2 cup sunflower seeds
• 1/2 cup slivered almonds

Directions:

Mix dressing in a jar the night before: vinegar, oil, sugar and seasoning packets from noodles.

Crush noodles and toss remaining dry ingredients. Pour dressing over slaw 30 minutes before serving. Mix well to coat all the noodles.

Spaghetti and Meatballs

We're cooking up a storm in OKC! While tornadoes and hail storms circled Oklahoma City, my mom and I made tomato sauce and meatballs from scratch! We paired it with a great light herb salad and garlic bread.

Homemade Tomato Sauce and Spaghetti

My family has made this sauce several different times, each time tweaking it a bit to make it better. I love a nice kick to any dish, however my mother does not, so we half the spiciness so I don't miss it, and she doesn't start sweating in the middle of dinner.

My big tip for this recipe is to invest in the can tomatoes we used. They are only found at William-Sonoma, but they are filled with flavor and regular canned tomatoes just do not compare to these. The brand is Solonia, San Marzano Tomato and they are well worth the trip!

Ingredients:

• 1/4 cup olive oil
• 1 yellow onion, finely diced
• 4-6 garlic cloves, peeled and minced
• 2 Tbl fresh thyme (or 1/2 Tbl dried)
• 2 Tbl fresh oregano (or 1/2 Tbl dried)
• 1 Tbl red pepper flakes (don't use this if you don't like spicy food, or half the amount for medium heat)
• 1 medium carrot, finely grated
• 2 bay leaves 
• 2 (28-oz) cans peeled whole San Marzano tomatoes
• Salt and pepper
• Spaghetti, cooked al dente
• Whole basil leaves for garnish
• Grated fresh Parmesan

Directions:

Have two bowls ready. In the first bowl, strain the tomato juice. Crush the remaining tomatoes by hand and strain the juice into the first bowl. Put the pulp into the second bowl. Set both aside.

 

In a 3-quart saucepan, heat the olive oil over medium heat. Add the onion and cook for 5 minutes. add garlic and cook 3-5 more minutes, until soft and light golden brown.

Add the thyme, oregano, carrot, and red pepper (I put about 2 teaspoons into my sauce), and cooked 5 minutes more, until the carrot is soft.

Add the tomato juice and bay leaves. Bring to a boil, stirring often. Lower the heat and simmer for 15 minutes until the sauce begins to thicken. Add the remaining pulp and cook another 30 minutes, until the consistency is like oatmeal.

Use an immersion blender to adjust the consistency to your preference. If you like a chunky sauce, skip this step like I did!

Season with salt and pepper. Serve with fresh grated Parmesan cheese and fresh basil leaves over pasta. You'll have so much of this sauce left over, so make sure to store it in your fridge for up to a week, or freeze it for up to 6 months.

Top the spaghetti with the sauce and meatballs (recipe below) and serve with garlic bread and a side salad. Enjoy!

Meatballs

Ingredients:

• 1/4 cup coarse fresh bread crumbs
• 1/4 cup milk
• 1/2 lb. pork sausage
• 3/4 lb. ground beef
• 1 egg
• 1/2 cup ricotta cheese
• 1/2 cups grated Parmesan cheese
• 1 large shallot, minced
• Pinch of freshly grated nutmeg
• Pinch of ground cloves
• Fresh oregano leaves, chopped, plus whole
    sprigs for garnish
•   1-2 garlic cloves, minced
• Salt and freshly ground pepper, to taste
• Olive oil, as needed 

Directions:

To make the meatballs, in a large bowl, combine the bread crumbs and milk and mix well. Add the sausage, beef, egg, ricotta, one-third of the Parmesan cheese, the shallot, nutmeg, cloves, a good sprinkling of marjoram and garlic clove. Mix briefly with your hands just until the ingredients are well distributed. Season well with salt and pepper. Form the mixture into small balls 1/2 to 1 inch in diameter.

In a large fry pan over medium heat, pour in the olive oil to a depth of 1/4 inch. When it is hot, add the meatballs (in batches, if necessary) and brown well on all sides. Transfer to a paper towel-lined tray to drain.

Herb Salad

Since our dinner had so much flavor, we went simple on the salad. I bought a package of fresh spring lettuce mix and mixed it with some herbs from our herb garden.I think its very important to always have an herb garden in your home. It's so easy to maintain, and doesn't take up a lot of space. Currently, we have basil, thyme, flat-leaved parsley, rosemary, lemon thyme, mint, sage, and oregano. It's really fun to use, and fresh herbs at the store are usually very expensive.

To make the dressing, I used an old glass jam jar. It's a good way to reuse a jar, it easy to mix all the ingredients together, and it keeps the dressing fresh and easy to store.

Ingredients:

• 3 Tbl apple cider vinegar
• 2 Tbl honey
• 2 Tbl lemon juice
• 1 Tbl coarse-grained dijon mustard
• 1/2 tsp salt
• 1/4 tsp white pepper
• 1/4 walnut oil (or hazelnut oil)
• 1/2 cup evoo

Directions:

Mix all together and blend with the herb salad!

 

Broiled Parmesan Tilapia and Green&Red Salad

I'm an official graduate of Baylor University! I just moved out of my house in Waco, and into my parent's house in Oklahoma for the summer.

My family made dinner tonight, it was really beautiful outside, so we ate outside. One of the best parts of being home is having a full stocked kitchen, very different from my home in Waco.

 Broiled Spicy Parmesan Tilapia

One of the best parts about this dish is you can add whatever spice you want. I like it a little spicy so i added red paper flakes. I used a lot a spices I had on hand.

Ingredients:

• 1/2 cup Parmesan cheese
• 1/4 cup butter, softened
• 3 Tbl low fat mayonnaise
• 1/4 tsp dried basil
• 1/4 tsp ground black pepper
• 1/8 tsp onion powder
• 1/8 tsp salt (or celery salt if you have any on hand)
• 1/2 tsp paprika
• 1/4 tsp crushed red pepper flakes
• 1/4 tsp garlic powder
• Old Bay Seasoning, enough to cover fillets
• 2 pounds tilapia fillets

Directions:

Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.

In a small bowl, mix together the Parmesan cheese, butter, and light mayonnaise. Add all the seasonings (except the old bay). Mix well and set aside.

Arrange fillets in a single layer on the prepared pan. Lightly cover both sides of the fillets with the Old Bay Seasoning. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. 

Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 1-2 more minutes or until the topping is browned and fish flakes easily with a fork, make sure you watch them carefully, they brown quickly. Be careful not to over cook the fish.

G

Green and Red Salad

We made this yesterday with chicken and had it as our main dish. Tonight we added extra tomatoes to the left overs and had it for our side to the tilapia. I think this dish, if used as the main dish would be great with chicken (which is what we used) and salmon or shrimp.  

Ingredients:

• 2/3 cup pesto
• 2 Tbl white wine vinegar
• 1/4 tap plus 2 Tbl salt
• Pinch of freshly gound pepper
• 3 Tbl olive oil
• 3/4 lb orzo pasta
• 2 1/2 cups shredded cooked chicken
• 1/2 lb cherry tomatoes, halved 
• 6 oz baby spinach

Directions:

Make the vinaigrette: In a large bowl, whisk together the pesto, vinegar, the 1/4 teaspoon salt and the pepper. Gradually whisk in the olive oil until smooth.

Cook the Orzo: Bring a large pot of water to a boil over high heat. Add the 2 tablespoons salt and the orzo. Cook, stirring occasionally to prevent sticking, until the pasta is al dente, according to the package instructions. Drain, rinse under cold running water and drain again. Add the orzo to the vinaigrette and toss to coat evenly.

Assemble: Add the chicken, tomatoes and spinach to the orzo and toss gently to combine, then serve!