Perfect Potato and Tomato Salad by Marika

So this is my friend Marika's photo of her amazing potato salad found at http://ediblediaries.blogspot.com/2009/06/recipe-potato-salad-la-nicoise.html. Her photo is much better than mine which is in a crowd with two other salads I made one evening below, all posted somewhere here.  The dressing is very versatile and I will often double the recipe and save it for a quinoa or kamut salad.



You will need:


2 pounds of baby nugget potatoes
2 cups grape or cherry tomatoes
3/4 to 1 cup mixed olives
4 poached eggs (optional)
2 shallots, minced
2 tablespoons chopped chives





Save this dressing as a perfect go to for quinoa, rice, lentil, kamut salads. Keeps well in the fridge for a few weeks and the recipe is easy to double. If you don't have a food processor drizzle the oil slowly into the rest of the ingredients to blend the oil well with the vinegar.


Dressing:
1 tablespoon dijon mustard, grainy or smooth
1/4 cup white wine vinegar
1/2 cup olive oil
1/4 cup vegetable oil
2 garlic cloves
5 fresh basil leaves
2 tablespoons chopped fresh parsley
1/4 teaspoon salt
Pepper to taste

Servings: 4

Bring a large pot of salted water to boil. Add potatoes and cook 10-15 minutes or until done.
Remove and drain in a colander. Put in a large salad bowl with tomatoes.
Add all dressing ingredients into a food processor. Blend well.
Pour dressing over warm potatoes and tomatoes. Plate and top with olives, chives and shallots.

Optional: Place poached egg on top so yolk acts like a gooey warm sauce on top of potatoes.

Beet, Carrot & Jicama Patty on Greens

Wow I think all of these photos are blurry. Yikes. I just thank my lucky stars that I'm able to find the time to post at all. I cook way more than I post and I have a ton of backed up recipes that need to be posted so I just do what I can and blurry pictures will just have to do.

I started making a beet, carrot, jicama salad and I shredded way too much so I searched online for something to make with the tons of leftovers I had. I googled beet burgers and I found something I really liked. The toasted sesame and sunflower seeds provide a good bang factor. The best part is these are baked, the worst part at first glance is the 1/4 cup of oil. Not sure why its needed so I put in a bit less. The next time I make it I will add less.  I thought a cup or two of mashed chickpeas or another kind of bean would be a nice addition. You can't really go wrong with putting what you like in it. I was worried that they mixture wouldn't stick together when I first put it on the parchment paper but they crisped up just great. I did add an extra tablespoon of flour because I thought it looked a little too wet.  This was really good and we even froze the leftovers and they were just as tasty.  For the dressing, we had some leftover from Perfect Potato and Tomato Salad by Marika.

FYI- Jicama is a crunchy root vegetable. Brown on the outside and white on the inside.  It is a cross between a pear and a potato or a very crunchy water chestnut. Learn about it's health benefits here. 

I sprinkled some fried onions on it and it was even better. Those can be found at Indian stores or other places. Don't buy them in a can- too expensive and not the same.

You will need:

1/2 cup sesame seeds
1 cup sunflower seeds
2 cups peeled grated beets (1-2 medium beets)
2 cups grated carrots (about 4 carrots)
1/2 cup minced onion (about 1 medium onion)
*2 eggs, lightly beaten
1 cup cooked brown rice
1 cup grated cheddar cheese
1/2 cup vegetable oil
1/2 cup finely chopped parsley
3 tablespoons flour
2 tablespoons soy sauce or tamari
1 clove garlic, minced
1/8-1/4 teaspoon cayenne pepper
Butter or oil for greasing the baking sheet.

1. Preheat the oven to 350F. Lightly grease a baking sheet.

2. Place a small, heavy skillet over medium heat. Add the sesame seeds and stir them on the dry skillet just until lightly browned and fragrant, 3 to 5 minutes, watching closely to avoid burning them. Immediately remove from heat and transfer the toasted seeds to a dish to cool.

3. Return the skillet to the heat. Add the sunflower seeds and stir them on the dry skillet just until lightly browned and fragrant, 3 to 5 minutes, watching closely to avoid burning them. Immediately transfer them to the dish with the sesame seeds.

4. Combine the beets, carrots, and onion in a large bowl. Stir in the toasted sunflower and sesame seeds, eggs, rice, cheddar cheese, oil, flour, parsley, soy sauce or tamari, and garlic. Add cayenne and mix until thoroughly combined.

5. Using your hands, shape the mixture into 12 patties and arrange them in rows on the baking sheet.

6. Bake the patties until brown around the edges, about 20 minutes. Unless they are very large and thick, it should not be necessary to flip them.

Makes 12 patties.
Serve in a burger bun or on a bed of organic leafy greens.

*To replace one egg:

1 tablespoon ground flaxseeds
3 tablespoons water (or other liquid)

Stir together until thick and gelatinous.

From: http://www.care2.com/greenliving/beet-and-carrot-veggie-burgers.html#ixzz1nSItB3g2

Grilled Eggplant with Cumin Vinaigrette and Feta

http://www.kalynskitchen.com/2007/09/grilled-eggplant-recipe-with-garlic.html


Adapted from http://www.kalynskitchen.com/2007/09/grilled-eggplant-recipe-with-garlic.html

I had a crazy salad cook off on Friday night and this is one of the three salads I made. 

It was soooooo good. I love eggplant and having it grilled with that cumin garlic vinaigrette and cilantro just made me gush. I dreamed of eating it again as soon as possible and thought it would be good stuffed in a sandwich .  I ended up grilling a few red peppers too with the eggplant. I peeled off the burnt parts and sliced it adding it this symphony of goodness.

You will need:

1 large eggplant, cut in uniform slices 3/4 inch thick
olive oil, for brushing on eggplant
2 T chopped fresh cilantro (or mint or both)
1/4 cup crumbled feta

For vinaigrette:
1/2 tsp. garlic puree or finely minced garlic
1/4 tsp. salt
1 1/2 T fresh lemon juice
1 T shallots or red onion, finely minced
1/2 tsp. ground cumin
pinch cayenne pepper
1/2 tsp. Spike Seasoning
3 T extra-virgin olive oil

Preheat gas or charcoal barbecue grill to medium high.

Put all ingredients in a bowl and whisk in olive oil.

Brush eggplant with olive oil on both sides. For criss-cross grill marks, grill 4-5 minutes on first side, then rotate and cook 3-4 minutes more. Turn and cook about 7-8 minutes more on second side. I cooked my eggplant pieces just under 15 minutes total cooking time. Actual cooking time will depend on how hot your grill is and the temperature and thickness of the eggplant. Watch it carefully the last five minutes of cooking time and rotate pieces so they are evenly browned.

To serve, arrange grilled eggplant slices on serving platter, drizzle vinaigrette over, then top with crumbled feta and herbs.

Seasoned Popcorn

I'm trying to come up with a more creative title for this post because it does not do this popcorn justice. I want to make another batch right now. Making a big batch is a good thing in this case because it tastes just as good the next day.  I've always just made popcorn in a big pot with enough oil to just cover the bottom and then some.  The kernals are not fully submerged in oil. Just about halfway.  I crank the heat up to high and wait a few minutes until it seems hot enough and I add a test kernal or two, and then I throw in enough kernals to cover the bottom in a single layer and then a bit more so it's tight in there. Grab your lid immediately and watch the popping party begin.  It is kind of fun if you have a clear lid as I do.  Scroll down to read a short article from whole foods on the benefits of eating popped corn that you make at home rather than microwave popcorn.

If you are not comfortable with my method go to this site for a more guided explanation with exact measurements as well as other awesome popcorn topping ideas.

http://www.recipegirl.com/2011/10/13/how-to-pop-popcorn-on-the-stove/

This guy in a chef jacket really has no clue- you can tell from what his popcorn looks like at the end. 

http://www.videojug.com/film/how-to-do-popcorn

You will need:

about 1/2 c to 1 c grapeseed oil or coconut oil, etc.

about 1 c-1 1/2 c of organic popcorn

healthy sprinkle of spike, parmesan, garlic powder 

touch of salt but not necessary

Once you hear the popping sound slow down take off the stove and stir the popcorn around. Add half of your ingredients starting with the butter (so all the rest of it will stick to the popcorn). Then stir the popcorn well and add the other half. 

Is popcorn a healthy snack?

Popcorn can be a healthy snack depending upon how it's prepared.
Some people have written me asking if making popcorn with extra virgin olive oil is a good technique. Unfortunately, I don't think it's good to prepare popcorn with oil, even healthy oils, since I strongly believe in avoiding the heating of vegetable oils, including olive oil. Heating olive oil can cause it to oxidize and damages its delicate polyphenol antioxidants.
A more nourishing way to prepare this same snack would be to air-pop the popcorn in an air popper and then to add extra virgin olive oil and, if you want, a little sea salt after the popcorn was popped. How many calories you end up with depends on how much olive oil you use. One cup of air popped popcorn, for example, contains only 30 calories or so. Olive oil contains about 250 calories per ounce (2 tablespoons). Still, even with two tablespoons' worth of olive oil, most people would have little trouble fitting this type of healthy snack into their Healthiest Way of Eating.
As for microwave popcorn, I have my concerns. I don't think that microwaving of popcorn presents a risk-free alternative. That's because there has been some evidence that the Teflon-like coating of some bags used for microwave popcorn can get broken down with heat into unwanted substances, including perfluorooctanoic acid (PFOA). The chemical, which appears to be potentially carcinogenic in lab animals, is partially released onto the popcorn when the bag is heated up and can then be absorbed, once again in partial amounts, into the blood stream. The U.S. Food and Drug Administration (FDA) is currently studying the effects of this chemical in more detail. Additionally, the U.S. Environmental Protection Agency (EPA) is studying potential problems associated with the artificial butter flavoring used in microwave popcorn.
When purchasing the popcorn itself, I'd encourage you to consider organic popping corn. It's often not much higher in price than non-organic popping corn, and the potential health benefits here are important. Organic popping corn will not have the pesticide residues or other toxic residues commonly found on conventionally grown corn, and it will not have been genetically engineered (as genetic engineering is not allowed in production of certified organic foods).
Source http://whfoods.org/genpage.php?tname=dailytip&dbid=76

Creamy Pasta with Swiss Chard and Blue Cheese

This is low-fat meal is simple and quick and something you can throw together in 15 minutes, particularly if your pasta is already cooked as mine was from last nights Carbonara ( I LOVE bacon).  The measurements are not strict in order to have success.

You will need:

1/2 onion, chopped

2 cloves garlic minced

2T grapeseed oil (or ghee, or oil alternative)

1 bunch of swiss chard or spinach washed, drained and chopped

1/2 cup of blue cheese or any strong cheese such as asiago or parmesan

1/2-1 cup of sour cream (you can add some cream, milk or alternative too if you want but not necessary)

sea salt and cracked pepper

parmesan cheese for garnish

Wash and drain your greens. Chop into pieces.

Saute onion and garlic in 2 T of grapeseed oil.  Cook till onions soften slightly.

Add swiss chard and continue to saute until they soften.  

Add hot or cold pasta to the mix and stir around flipping hot ingredients on top of pasta. Warm about 5 minutes. Stir in sour cream (and milk if using 1/4 c) then add blue cheese chunks and stir another few minutes.

Plate immediately and garnish with parmesan and salt and pepper.

Asian Basa Baby also known as Catfish

Hmm what to cook? Basa in the freezer- 2 large fillets from Vietnam for $6. Are basa oceanwise? Gulp. Nope.  Found this site that is helpful in identifying fish that are sustainable and good for you and the planet at http://www.oceanwise.ca/seafood/catfish/basa-tra. 

For now though let's pretend it's catfish which is the suggested alternative to basa. Last night I needed something quick and found some kind of soy sauce based creation in a bottle in the fridge and some leftover brown rice, red rice, lentil combination from protein goddess salad as well as a huge box of salad, feta and tomatoes. Viola, dinner is done!

You will need:

2 or more pieces of sustainable fish (if you can)

*Soy sauce mix or make your own (soy sauce, water, ginger, garlic, green onions)

Spring mix

Feta

Cherry tomatoes

**Leftover dressing

Leftover or fresh rice, quinoa, mash potato, etc.

Place rinsed fish in the pan on med heat.

Add about 1/2 cup of sauce- see that fish has enough to cook in at least on the bottom.

Cook on low and simmer on one side for a few minutes, flip cook for a few minutes. No rush.

Spread sauce around.

DO NOT overcook fish. Tender, flakey, juicy. Dried out fish is the worst.

Serve fish with hot rice, salad. Ta da!

*Soy sauce is a great marinade for any kind of fish but only marinade for an hour or so. If you marinade it too long it can get very salty.

**I always have dressing in my fridge.  I usually double the batches and have it on hand whenever I need it. The only dressing we buy is blue cheese which my husband is addicted to. It's how he eats his carrots.

Which oils are good to cook with ?

I've been curious about this for a long time and I know that coconut oil is very beneficial and has a high heat point but sometimes I don't want that slight coconut flavor in my food. So what else is there?  The chart at the bottom gives a great run down of the oils good to use and the temperature they are best at. I have been using grapeseed oil for a while and I am interested in seeing what else is out there. I have another link related to oils on this blog that has better sources than this one but it seemed to agree with a lot of other information out there on the net so I included it. I have removed any text relating to the store or brands promoted on their site. Tip: You can get walnut oil reasonably priced from Indian stores.

5 standout cooking oils

While olive, canola, safflower and even sesame oils are standard in most kitchens, we offer a host of specialty oils that add nutrition as well as nuance or depth of flavor to a dish. You'll find an assortment of options at PCC, including oils that are best used raw, some that bake well, and others that are great for high-heat cooking.

Almond — With a pure, clean flavor, almond oil is extremely versatile in the kitchen. It's great for high-heat cooking, as it has a smoke point of 495° F. It's also loaded with heart-healthy monounsaturated fats. 

Avocado — The rich nutritional content of avocados, including vitamin K, fiber and potassium, makes avocado oil a wonderful, healthy alternative. It's fantastic used raw in dressings, dips and marinades, but with a smoke point of 450° F, it also is well-suited for high-heat cooking, whether you're searing meat or stir-frying veggies. 

Coconut — Coconut oil is high in beneficial lauric acid, which supports a healthy metabolism and has health-protecting properties. It also may help stabilize blood sugar and may lower the risk of heart disease and diabetes. Unrefined coconut oil can be used for sautéing over medium-high heat; its smoke point is 280° to 350° F. It also is superb for baking. The oil can have a bit of a coconut flavor, so it's best used in dishes where a slight taste of the tropics will marry well with the other ingredients. 

Grapeseed — A fantastic, everyday cooking oil, grapeseed oil has a light, neutral taste that helps bring out the flavor of food. It also works really well for high-heat cooking thanks to its smoke point of 485° F. It's a good option for low-fat cooking too, as it has the lowest levels of saturated fat of any oil. 

Walnut — Walnut oil adds great character to salads, marinades and sautés. Try drizzling it over tender spring greens, blue cheese and toasted nuts. With a smoke point of 400° F, it also can be used over high heat. Plus it's a great source of omega-3s. 

by Lydia Cox, PCC Taste, May 2011 - from http://www.pccnaturalmarkets.com/taste/1105/cooking_oils.html

Cooking with oils

Oil	Raw	Low heat	Med. heat	Med. High heat	Very high heat	Characteristics and uses
Low heat = 275º to 325º F • Medium heat = 325º to 350º F • Medium-high heat = 350º to 400º F • Very high heat = 400º to 495º F — Please note, oil availability may vary by store.
Almond, refined	X	X	X	X	X	Pure, clean flavor and a high-heat wonder. Smoke point 495º F.
Avocado (expeller-pressed), refined	X	X	X	X	X	Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 450º F.
Avocado (cold-pressed), unrefined	X	X	X	X	X	Lovely texture, wonderful for searing meat, whipped potatoes and stir-fries. Smoke point 500º F.
Canola (medium-high heat), refined	X	X	X	X		Neutral flavor, all-purpose, good for baking. Smoke point 425º F. May be genetically modified if not organic.
Canola, unrefined	X	X				Mild flavor, may be genetically modified if not organic.
Coconut (virgin/extra virgin), unrefined		X	X			Lovely for cakes, pie crusts, light sautéing. Cholesterol-free. Smoke point 280º to 350º F.
Ghee		X	X	X		Wonderful in sauces, with lobster or crab, and for quick frying.
Grapeseed (expeller-pressed), refined	X	X	X	X	X	Clean, neutral taste. Smoke point 485º F.
Hazelnut, unrefined	X					Rich flavor. Drizzle on food or use for dipping bread. Potential allergen.
Macadamia nut (cold-pressed), unrefined	X					Nutty, buttery flavor and higher in monounsaturates than olive oil.
Olive (extra virgin), unrefined	X	X				Ideal for salads, raw foods, pesto and dipping bread. Smoke point 325º F.
Olive (extra light/originale), refined	X	X	X	X		Mild and tolerant of low heat. Smoke point 460º F.
Peanut (expeller-pressed, vitamin E added), refined	X	X	X	X		Adds flavor to lightly cooked foods and cold dishes. Smoke point 212º to 400º F. Potential allergen.
Peanut (high oleic), refined	X	X	X	X	X	Neutral flavor for tempura, fish and stir-fries. Smoke point 450º F. Potential allergen.
Safflower (high heat), refined	X	X	X	X	X	Mild flavor for high-heat cooking. Smoke point 450º F.
Safflower, unrefined	X					Delicate flavor.
Sesame, refined	X	X	X	X	X	Adds smoky flavor to seared meats, stir-fries. Smoke point 445º F.
Sesame, unrefined (including toasted)	X					Aromatic, nutty, best in dressings and sauces.
Sunflower (high oleic), refined	X	X	X	X	X	Nearly neutral flavor. Smoke point 450º F.
Sunflower (expeller-pressed), refined	X	X	X	X	X	Multi-purpose. Smoke point 460º F.
Sunflower (cold-pressed), unrefined	X					Rich flavor, best in cold dishes.
Vegetable shortening (palm fruit), refined		X	X	X		Good for cakes, pie crusts, sautés. Not hydrogenated.
Walnut, refined	X	X	X	X		Adds character to salads, marinades and sautés. Smoke point 400º F. Potential allergen.

From http://www.pccnaturalmarkets.com/guides/tips_cooking_oils.html

Additional links from other sources

http://nutritiondiva.quickanddirtytips.com/which-oils-are-best-for-cooking.aspx