3 Meals In The Life - Weekly Meal Prep

Today I wanted to share a bit of the methodology I use for weekly meal planning. Since one of my many 2017 goals (I don't do resolutions) revolves around limiting food waste, I thought such a post would be particularly relevant, especially if you too are looking to conserve while eating nutritiously and efficiently. 

Alton Brown's Easy Chicken with Forty Cloves of Garlic and Yotam Ottolenghi's
Cucumber & Poppy Seed Salad, Photo: NK

Now don't misunderstand, I know full well that In the midst of all life's responsibilities, meal planning can seem daunting. 

One easy way to demystify it with an eye towards lessening food waste is to start with one recipe idea and then think about the ingredients you'll have leftover, and then what other meals they complement.  After a while, you'll get in the habit of knowing how to group your meals. For instance, I know whenever it's Taco night (my husband's fave), a grain bowl with scallions and protein won't be far behind. 

For a more regular look into our daily meals, follow us on Instagram.

Salmon Barley Bowl (with Poppy Seeds!), Photo: NK

OTHER TIPS: 

1. On weekdays, choose simpler recipes (most here on Neurotic Kitchen take well under 45 minutes), especially those that can be quickly warmed in the microwave or even served at room temperature. Note: This week, we made an easy version of Chicken With Forty Cloves of Garlic which still takes an hour and a half to cook, but the prep time is very short so you can pop it in the oven as soon as you get home from work. Alternately, it's a great Sunday dinner. 

2. Wash, prep and chop all your veggies early in the week; you'll have them at the ready for even quicker assembly. The end result is much less prep time. If you've planned it so that your veggies are part of several different meals, you'll also have less waste.

3. Make large batches of grains and other staples to add to packed lunches, salads, or bulk up kids' meals. 

Meals (for 2-3)

Shrimp Tacos (optionally Marinated)

Salmon Barley Bowl 

Chicken with Forty Cloves of Garlic and Cucumber Poppyseed Salad

(Click above for the Recipes!)

Shrimp Tacos, Photo: NK 

Shopping List

Veggies & Starch 
1 Bunch Scallions (for Tacos and Salmon Barley Bowl)

5 Persian Cucumbers (or small Cucumbers) (for Salmon Bowl & Chicken + Cucumber and Poppy Seed Salad)

2 Avocados (for Salmon Bowl and Tacos) 

Tortillas (for Tacos)

Mild Red Chilies (for Tacos and Cucumber Poppy Seed Salad)

Barley (For Salmon Bowl, to bulk up lunch salads, and as a base for extra kids' meals)

Cilantro (For Tacos, For Cucumber Poppy Seed Salad)

Salsa/Store-bought Pico de Gallo (and optional Tortilla Chips for Salsa & Chip snack)

Poppy Seeds (For Cucumber Poppy Seed Salad and Salmon Bowl) 

Pre-Peeled Garlic (optional, as you could buy whole and peel Garlic) but it will save you time!

Thyme (for the Chicken) Note: Thyme keeps about 7 days, here's another idea for it.

Protein
5 Ounces Smoked Salmon 

Whole Chicken cut up (bone in and skin on)

1 Pound Shrimp 

Optional Extras:

Washed and ready to eat Salad Mix. I use this to make to work lunches - just and add whatever extra Veggies, Grains or Proteins we have leftover from dinner! 
~~

And there you have it. I hope you enjoyed a little look into our weekly recipe planning. Here's to more recipes and easy and elegant meal ideas for 2017. Happy cooking! 

Burger Night - Salmon Burgers With Orange & Fennel Slaw

Lately I've been trying even harder than I normally do to limit our family's overall meat intake, much to the chagrin of my carnivorous husband. It's not an easy task, particularly because the only fully vegetarian meal that makes him smile is some iteration of pasta and greens (hence the veritable treasure trove of meat-free pasta dishes in our archives). 

This wouldn't in itself be an issue except that even if I am being extra charitable to myself, my girlish figure cannot stand up to multiple carb-heavy meals per week. I'll also admit to having absolutely no self control of around pasta (the ultimate comfort food), and the charming idea of just eating a smaller portion goes right out the window when I am faced with a pot full of the good stuff.

Salmon Burgers With Orange & Fennel Slaw, Photo: NK

This is why I am always eager to come up with more and more Meat-Free dinners that my family will enjoy. Piggie-backing off the success of our super easy and light Tuna Burgers, I was very excited to add another fish-based burger to the monthly rotation. Luckily my new Giada Cookbook, Happy Cooking, had a really appealing Salmon Burger recipe that looked great.  After all, we only make Tuna Burgers once,  maybe twice a month because Tuna is high in mercury content.   EWG's Seafood Calculator is a great, customizable way to plan your monthly fish meals because it tells you how many portions of each soft you can consume while still staying below the guidelines.

The Salmon Burgers are topped with Orange and Fennel Slaw -which is delicious on so many things - especially fish. That's probably what sold me on this recipe. I hope you enjoy our slightly adapted version below. It will yield four burgers. The remaining two that we didn't eat froze really nicely. Kids will eat these too! 

Salmon Burgers With Orange & Fennel Slaw
Lightly Adapted from Giada De Laurentiis, Happy Cooking
Serves 4 

Ingredients: 
Slaw
1 Fennel Bulb, cored, and sliced thinly into rings (by hand or with a mandoline), some of the Fennel Frond set aside and minced (about 1 heaping Tablespoon of fronds)
1 Orange, peeled and segmented
1 Tablespoon Apple Cider Vinegar
1 Tablespoon Olive Oil
1/2 teaspoon Kosher Salt

Burgers
2 6-8 portions Wild Alaskan Sockeye Salmon, boned, skinned and cut into small cubes
1/3 Cup Flat Leaf Italian Parsley, leaves only
4 teaspoons Capers, rinsed 
1 Shallot, chopped
1 heaping teaspoon Orange Zest
2 Tablespoons Panko Breadcrumbs
1 Egg White
1/4 teaspoon Kosher Salt
1 Tablespoon Olive Oil 
4 Toasted Potato Roll Burger Buns, for serving 

Method: 
Combine all the Slaw ingredients in a medium bowl. Stir and set aside.

In a food processor, combine all the Burger ingredients except the Olive Oil. Pulse a few times so that Salmon is coarsely chopped and all is combined. Remove the mixture and divide it into quarters, shaping each into a 1/2 inch thick patty. 

In a medium saute pan, heat the Olive Oil over medium-high heat. Once the Oil is hot, cook the patties for about 3 minutes per side until cooked through and golden.

To serve, toast the Potato Rolls and place patties on them. Top with Orange and Fennel Slaw. Serve right away!

Say Hello To Soup Season - Kale & Sausage Soup

You know the drill. There's a chill in the air so it's time to psych ourselves up for fall. We'll gloss over how it's the inevitable start of the soon-to-be interminable winter season, and focus on the good - pumpkin beer, great produce, cozy dishes and beautiful foliage. Fall is also the time of year where I get a hankering for soup. Inspired by a loose interpretation of a traditional Portuguese dish called Caldo Verde, today's comforting soup combines Kale and spicy Andouille Sausage. It is SO easy to make and even better, it's super fast. Now, hold the phone...it's got BEER in it. Are you sold? Whip up a batch this weekend and it will feed you for days.

Kale & Sausage Soup, A great comfort dish for fall! Photo: NK

Now, enjoy!

And may your fall be filled with all the best tastes the season has to offer. Enjoy

Kale & Sausage Soup
Adapted from Martha Stewart
Serves 6

Ingredients:

1 Tablespoon Olive Oil
1 Sweet  Yellow Onion such as Vidalia, diced
2 medium Potatoes, peeled and cut into half-inch pieces
3 Garlic Cloves minced 
1/2 teaspoon Crushed Red Pepper
3 Cans (43.5 Oz) Low Sodium Chicken Broth
4 Ounces Fall Seasonal Beer such as Sierra Nevada Octoberfest
1 Bunch Kale (12 ounces), ribs removed and leaves torn into bite-sized pieces
12 Oz Applegate Farms Andouille Sausage or Smoked Chicken Sausage, cut to 1/3 inch half-moons
1/4 teaspoon Coarse Sea Salt or Kosher Salt (if needed)
Crusty Bread (optional), for serving
Louisiana Hot Sauce (optional) such as Tabasco,  for serving

Method: 

1. In a large pot heat Oil over medium flame. Add the Onion and saute for about 3 minutes, stirring occasionally. 

2. Add the Red Pepper Flakes and Garlic and cook until it starts to be fragrant, approximately 1 minute. Add the Broth, Beer, and Potatoes and bring to a boil. Lower the flame and simmer about 10 minutes until the Potatoes are tender - a few minutes additional if they require it. 

3. Add the Kale and Sausage and cook until Kale is wilted, another 5-7 minutes. You can leave the soup on a very low simmer until you are ready to eat but be sure to cover it.

4. Before serving, taste for seasoning and add the 1/4 teaspoon Coarse salt or more to taste if needed. The salinity of Sausages can vary so use your judgement. Serve with some Louisiana Hot Sauce such as Tabasco and crusty Bread for dunking! 

Weeknight Dinner In Minutes - Fast & Healthy Tuna Burgers + Homemade Wasabi Mayo

When it comes to weeknight dinners, the easier (and faster) the better. If you are looking for a new classic that your family will request over and over, and one that takes less than 15 minutes to prepare (start to finish), look no further than today's delicious and uber healthy Tuna Burger.

Delicious Fresh Tuna Burgers, Photo: NK 

Tuna Burgers on the grill pan, Photo: NK 

We will be presenting the recipe portioned for two, as one 8-10 ounce Tuna Steak is the perfect amount for two hearty burgers, but this is easily adaptable for your family, just double or triple the amounts as your needs dictate. 

Recipe Tips:

We cook our burgers on a non-stick grill pan but this would be fine in any sort of skillet. Since the Burgers use no binding agent (breadcrumbs, egg, etc) which adds to the healthy factor,  I would be hesitant to try making these on an outdoor grill as they would undoubtedly break apart. 

Don't skip the Wasabi Mayo! A little hit of spice really makes the recipe. 

Serve these open-faced to save even more on calories. They are still very satisfying. 

Enjoy and here's to less time cooking, more time enjoying.

Fast & Healthy Fresh Tuna Burgers With Wasabi Mayo

Serves 2 

Burger Ingredients: 

Easy Wasabi Mayo, Photo: NK

10 Ounces of high quality Tuna Steak, coarsely chopped into 1/2 inch cubes

2 Tablespoons Chopped Chives, plus a whole chive sliced into 2-inch pieces, reserved

2 teaspoons Low Sodium Soy Sauce

Salt 

Pepper

Non-stick Cooking Spray or a teaspoon of Canola Oil spread 

with paper towel over the pan

Burger Buns (1 for open faced, 2 for a burger with a full bun)

Thinly-sliced cucumbers, optional

Black Sesame Seeds, optional

For The Wasabi Mayo

1 Tablespoon Light Mayo 

2 teaspoons Low Fat Sour Cream (you can also omit Sour Cream and Double Mayo if you so choose)

Wasabi Paste (such as this) or Wasabi Powder to taste (keep adding it and tasting until you get desired spice level)

Method:

1. In a bowl, combine the chopped Tuna with Chives and the Low Sodium Soy Sauce, a sprinkle of Salt and Pepper and the Optional Sesame Seeds. Form two evenly sized patties.

2. Spray a non-stick skillet with cooking spray and heat over medium high flame.

3. Cook Burgers 2-3 minutes on each side. They can be slightly pink in the middle if the tuna is high quality.

4. Meanwhile, make the Wasabi Mayo by combining Mayonnaise and Sour Cream with the Wasabi Paste. Adjust spice level to your liking and add a dash of Salt if you choose. Mix well. 

5. To serve, place a Tuna Burger on top of the bottom half of a bun. Top with Cucumbers and dot with Wasabi Mayo. Affix two of the two inch chive slices to the Mayo. Enjoy!! 

Ancient Grains - Discovering Farro

Though Quinoa has dominated the national food conversation for quite some time, there's an upstart grain that's gaining steady popularity, and though it may seem newly on the scene, Farro is as old as they come. Ancient, in fact. Much of my education on Farro comes from this wonderful article I found on NPR. It was here that I learned that there are really three varieties of Farro, and that their differences are determined by whether or not the bran has been removed. We'll be using the Emmer Variety, which is the most common and best if you're looking for a shorter cook time. Aren't we always? 

Farro Salad With Arugula & Purple Carrots, Photo: NK

Emmer is also known by its Latin name, triticum dicoccum.  

Farro has an especially rich history - it is the grain from which many others sprung, and it served as the primary food of the Roman Legion. You might imagine it to be a pretty special grain if it could nourish an army. Indeed, the health benefits of Farro are many. Preparation-wise, it's just as versatile as rice, and it cooks -and looks- a lot like barley. Your can serve it on its own, add it to soups or toss into salads, as we are about to do today. Especially adept cooks might like to transform it into risotto. 

Purple Carrots, Photo: NK

Our hearty Farro Salad will get a little extra flair from the addition of Purple Carrots, a colorful variety of the more common veggie that I've recently discovered. Like Farro, Purple Carrots go back in time quite a ways themselves. In fact, all carrots were originally purple before being bred to be the orange roots that we recognize today. Why would they ever want to change these beauties? Gorgeous though they may be, this carrot variety is incredibly healthful as well.Their deep purple color is thanks to anthocyanins, the antioxidant compounds responsible for the deep hue of Blueberries and their super nutritious status. 

Peppery Arugula, another nutrient powerhouse, anchors our salad while a bright Orange Vinaigrette offers a subtle punch. Salty Pecorino Romano lends the round note to complete this satisfying melange of flavors. An ideal potluck, picnic dish, or make-ahead lunch, this Farro Salad tastes even better left over once seasonings truly marry. Farro is a sturdy grain, too. Make it ahead and it will keep its texture and pleasant chewiness until you're down to the last bite. Enjoy! 

Farro & Arugula Salad With Purple Carrots 
Serves 4 

Ingredients:
2 Cups of Water
3/4 Cup Farro, the triticum dicoccum variety, optionally soaked a few hours and then rinsed 
1/4 teaspoon Kosher Salt
2 large Purple or traditional Orange Carrots, peeled and diced 
1 small bunch of Arugula cut into thin ribbons and roughly chopped
1-2 ounces Pecorino Romano Cheese cut into thin shards and crumbled 
For the dressing:
1.5 teaspoons Olive Oil
2 teaspoons Red Wine Vinegar
1 Tablespoon Orange Juice
Salt and Pepper to taste 

Method: 
1. Combine the Farro and Water in a medium saucepan and add the Kosher Salt. Bring to a boil over a high flame. Reduce heat to a medium flame and simmer, covered, for about thirty minutes. Set Farro aside and allow to cool a bit.

2. Combine the dressing ingredients in a small bowl. 

3. Toss the Farro with the Arugula, diced Carrots, and Pecorino Cheese. Slowly pour the dressing over, tossing gently until well incorporated. Ideally, allow this to sit at least a half hour. If you need to serve it right away that's ok too. Taste for Salt and add a few turns of freshly ground Pepper. Serve and enjoy!

Meatless Monday (De Mayo) - Lighter Veggie Quesadillas + Grape Tomato Salsa Fresca

Grape Tomato Salsa Fresca - easy, light & fast! Photo: NK

Sluggish Monday or not, you probably know by now that in our house, we'd never let Cinco De Mayo pass unnoticed (do take a look back at our 2012 and 2013 Mexican-inspired food celebrations). 

We're skipping the margaritas this year (let's call it our half-hearted attempt to behave like model citizens a few weekdays), and streamlining recipe prep work more than usual because, well, after a weekend, it takes us a bit more effort to get in the swing of things. 

Still, we're in a celebratory mood for a few reasons, one of which being that just last week, Neurotic Kitchen took great pleasure in receiving the official seal of approval from MeatlessMonday.com. This wonderful internet destination for all things meatless noticed our frequent participation in the eponymous movement, and for that, we're grateful. Needless to say, we're even more eager to continue to support this important health initiative and will look forward to creating many more Meatless Monday dishes to share with you. So today's question was, could Cinco De Mayo be yummy minus meat? The answer - a resounding si! 

Easy Veggie Quesadillas With Grape Tomato Salsa Fresca, Photo: NK

To achieve our meatless mission, we whipped up a fast and super light salsa fresca to go with simple (just 5 ingredients) yet delicious veggie quesadillas made with a quick black bean mash, avocado, and baby spinach. Some melty white cheddar seals this tasty, handheld package up in no time flat. We tried to keep our ingredients as wholesome and clean as possible, and you'll find this dish to be kid friendly too. We hope you enjoy! 

Lighter Veggie Quesadillas + Grape Tomato Salsa Fresca
Adapted from Epicurious
Serves 4 - about 3 slices of quesadilla each

Ingredients:
For the Quesadillas:
15 Ounce Can Organic Black Beans, rinsed well and drained
1 teaspoon Cholula or similar vinegary hot sauce
1 Avocado, cut into thin slices
About 2-3 Ounces Baby Spinach (we like to buy pre-washed for ease of use)
1 Cup Light (low fat) White Cheddar, grated, or similar cheese
4 Large 10-inch Whole WheatTortillas or Wraps (like La Tortilla Factory 100 calorie wraps)
Sliced Jalapeños - optional

For the Salsa Fresca:
1/4 Cup Chopped Cilantro, plus more sprigs for garnish
About 2 Cups Organic Grape Tomatoes, sliced into thirds or fourths
1.5 teaspoons fresh Lime Juice 
1/4 cup chopped Red Onion
1/4 teaspoon Cumin
1/4 teaspoon Salt 

Method:
1. Mix up the Salsa Fresca ingredients in a medium bowl. Toss well and set aside.

Assembling the Quesadillas, Photo: NK 

2. Prepare the black bean mash by pouring beans into a medium bowl and adding the hot sauce. Now lightly mash them with a large spoon. They should be somewhere in between smooth and chunky. Mix well. (NOTE- if you omit the hot sauce for any reason you must remember to season the black bean mash with some salt. The hot sauce places a significant role in imparting more flavor to the beans).

3. Heat a large skillet or grill pan over medium high heat. To assemble the Quesadillas, lay out 4 tortillas on a clean surface. Spread each tortilla with one quarter of the black bean mixture (don't spread beans all the way to the edge or they will spill out), then add 1/4 of the avocado slices to each tortilla. Now add a handful of spinach leaves to each tortilla, and finish with about 4 tablespoons of grated cheese per quesadilla. 

4. Fold quesadillas carefully in half and apply some pressure with your hands. Cook them 2 by 2 on the hot skillet (or more at a time if you have room) allowing them to grill on each side for 2-3 minutes before flipping. The quesadillas should brown nicely but not burn (some grill marks will appear as well). Press them down with a spatula to help the cheese melt and seal. Remove quesadillas to a cutting board and allow to cool slightly. Slice into 3 triangles a piece using a serrated knife and plate. Serve with Salsa Fresca, sprigs of cilantro, a sprinkling of sliced jalapeños and, of course, extra hot sauce. Enjoy! 

Asian-Inspired Meatless Monday - Fast Veggie Soba + Garlicky Greens

We may be omnivores here at Neurotic Kitchen but we sure talk a lot about Meatless Monday.  I mean it when I say that vegetables are truly among my favorite foods.  Just look at how I feel about the onion! I don't know about you but after a weekend of excess, a meatless meal always seems like a great idea. All the better if it happens to be flavor packed and incredibly easy. Today's Asian-Inspired Meatless Monday includes a fast-as-heck main course of healthy Soba Noodles with raw veggies and nuts, followed by a foolproof side dish of garlicky greens kissed with Asian flavors.  

A Raw Veggie Soba Noodle Dinner that comes together in minutes, Photo: NK

Both courses are also easily customized to your tastes and definitely lend themselves to your imagination. Master the method and the have a blast putting your own spin on things. With dinner ready in far less than a half hour, you'll have plenty of time to think up next time's new and exciting menu additions sans meat! Enjoy… 

Easy & Quick Raw Veggie Soba
Serves 3-4 

Noodle Ingredients:
8 Ounces Soba Noodles
1/3 Cup Slivered Almonds, toasted until golden
4 Scallions, slice 1/4 inch thick, both green and white parts
1 large Carrot, peeled and julienned or sliced into very thin coins then roughly chopped

Sauce Ingredients:
2 teaspoons Ground Ginger (or a Tablespoon fresh Ginger)
Zest of 1 Lime
2 Tablespoons Lime Juice
2 Tablespoons Rice Vinegar
2 Tablespoons Low Sodium Soy Sauce
5 Tablespoons Canola or Grapeseed Oil 
1 Tablespoon Soy Sauce (plus extra if desired)

Method:
1. Mix sauce ingredients together in a small bowl and set aside. 
2. Boil water for Soba Noodles. Once boiling, add noodles and cook for 4 minutes (they should remain al dente) before draining. 
3. Return drained noodles to pan and toss in Carrots, and Scallions and then combine everything together with sauce. Plate the Soba Noodles and top with Toasted Almonds. Serve with extra Soy Sauce on the side if desired. 

Next up, a delicious Asian veggie side that works with all types of greens and is ready in minutes. We like Bok Choy so we decide on that, but you could certainly use Chinese Broccoli, Chard, or even Mustard Greens. The sky's the limit and the results of this easy cooking method won't disappoint. Don't skimp on the Garlic either. I promise it's as tasty as it looks. 

Garlicky Boy Choy, Photo: NK

Garlicky Asian Greens 
Adapted from Auria's Malaysian Kitchen
Serves 3-4 as a light side dish

Ingredients:
1 Lb Baby Bok Choy (about 5 heads)
8 Cloves of Garlic, thinly sliced and then lightly chopped
3 Tablespoons Peanut or Canola Oil
3/4 Tablespoon Vietnamese Fish Sauce or Soy Sauce 
1 Tablespoon Rice Vinegar
Crushed Red Pepper to taste, optional

Method:
1. Slice the Baby Bok Choy lengthwise into thin strips. 
In boiling water, blanch the sliced Bok Choy until bright green, about 1 minute or more. Drain greens and set aside. 

2. In a medium saute pan or wok, heat the oil over high heat. Add the Garlic and lower the heat to medium. Stir Garlic constantly and move the pan about until Garlic becomes golden in color, about 2 minutes. Take great care that Garlic doesn't burn and become bitter. 

3. Now add the Fish Sauce, Rice Vinegar, and optional Crushed Red Pepper. Turn Heat off.

4. Plate the Bok Choy and pour the garlic and oil mixture over each portion. Serve warm and enjoy! 

A Sunday Smoothie in Shades of Green (Kale, Pear & Cucumber)

Smoothie break! I know that I promised not to make this blog an all-blender recipe trove, but I just had to share our latest green wonder from the Vitamix. Kale, which is of course super healthy and all the rage these days, becomes much more palate-friendly when combined with very ripe, sweet green pears. Throw in some cucumber, celery, and a splash of lemon or lime juice, and you have a lightly sweet and energizing low-cal drink. The pretty green hue doesn't hurt either.

Green Smoothie with Kale, Pear, Cucumber, and Celery will give you an instant boost! Photo: NK

Shades of Green Kale, Pear & Cucumber Smoothie
Adapted from Giada's Feel Good Food, Giada De Laurentiis
Serves 2-3

Ingredients: 
2 Green Pears, such as Anjou, cored, seeded and chopped
4-5 inch length of Seedless Cucumber (Hothouse/English), chopped
1 small Celery Stalk, chopped
1 Cup packed Baby Kale or Chopped Kale Leaves (ribs removed)
1 Cup Ice
1/2 Cup Water
Optional Squeeze of Lemon or Lime Juice
Optional Sweetener to taste - add a bit of light Agave or Honey if you like it sweeter

Method: 
Place all ingredients in a high-powered blender (particularly Vitamix) and blend until smooth! Taste and add optional Lemon or Lime Juice and/or additional sweetener if you like. It should be sweet enough with just the ripe pears. To your health! 

Lightened Up Classics - Figure-Friendly Waldorf Salad

A few weeks into January and we've been fairly successful in keeping on a healthy track this New Year. Yup, we're celebrating a steady record of gym-going with only a few minor moments of food-driven naughtiness. A whole nineteen days worth! We know, you're impressed. With these lofty resolutions in mind, I had asked my husband to get me the new Giada De Laurentiis cookbook for Christmas, Giada's Feel Good Food. If you aren't familiar, it's the bombshell book where adorably petite GIada lets us in on what I've suspected all along: there's no way she's eating all those delectable bowls of pasta you see her cooking on TV. 

Lighter Waldorf Salad Prep, Photo: NK

My verdict on the book is that it's a pretty good read and there are a great many straightforward, light, and appetizing recipes throughout. Think California spa food gone just a bit more substantial. It even includes some nice tips on how she cares for her skin and hair as well. The first recipe that spoke to me was a much healthier remix of an old classic, a guilty pleasure of mine - Waldorf Salad. Could Waldorf Salad be good without the mayonnaise?, I wondered aloud. Turns out, it can. I hope you enjoy our light adaptation of Giada's recipe (we used crunchy jicama instead of fennel). We found it every bit as satisfying as the original, and filling enough to require only a small accompaniment to make an entire dinner (in our case, we added a crab cake on the side, no bun). As a lunch portion it is perfectly sized. Enjoy!

Lightened Up Waldorf Salad, Photo: NK 

Lightened Up Waldorf Salad

Slightly Adapted from Giada De Laurentiis

Serves 2

Dressing Ingredients:

2 Tablespoons Grapeseed Oil

2 Tablespoons Apple Cider Vinegar (we like Bragg Vinegar)

1/2 teaspoon Kosher Salt

Several Pinches Black Pepper

1.5 teaspoons Light Agave (or Honey)

Salad Ingredients:

1/2 Cup Cooked Grains of your choice (we used Farro, barley or brown rice work well)

1/2 Cup Toasted Walnuts, chopped

1/2 Cup Seedless Red Grapes, sliced in half

1/2 a Granny Smith Apple, cored and cut into a 1/4 inch dice

4 Large Radicchio Leaves

1/2 Cup diced Jicama (1/4 inch dice) or Fennel Bulb, or Celery, diced the same size

Method: 

1. Combine ingredients for Dressing in a small bowl.

2. In a larger bowl, toss the Apple, Jicama, Grapes, Walnuts and Cooked Grains. Drizzle the dressing over the salad (you'll only need about 3 teaspoons), mixing gently until coated. 

3. To plate, place 1 or 2 Radicchio Leaves on the plate. Spoon salad into the leaves (use both if you can't fit the whole portion, or one leaf if it's big enough to accommodate).
Enjoy!

Paleo On The Go - Banana & Almond Flour Energy Muffins

It's resolution time! Would you believe that I'm good at keeping resolutions? Yeah, me neither. But it turns out that I actually am, providing that I also happen to be cut off from the outside world. 

Paleo Banana & Almond Flour Energy Muffins, Photo: NK

Since a blizzard, nearly sub-zero weather, and a subsequent tri-state area-wide sheet of ice has had me and the husband reluctant to venture out for the past few days, we've been quite disciplined. We even visited our building's gym for a record breaking three times in since Friday. So, a big five days into the new year, we're feeling pretty smug about keeping our promises to eat better and workout more.  

Then came Sunday afternoon. A time for rest, a time for reflection, a time to get the blues. Fearing that boredom would cause my idle hands to morph into one heck of a devil's workshop (aka: should I attack that jar of marshmallow fluff in the pantry?), I knew I'd better peel myself off the couch and set about creating something nutritionally redeeming. It seems that the Sunday blues can give rise to good things:

When today's oven adventure, Paleo Energy Muffins With Banana & Almond Flour, proved successful, I knew I'd want to share them with you. 

These easy to make muffins take just five minutes to prepare and will help us in our quest to be a bit more balanced in our eating, use our calorie allotment more wisely, and choose foods packed with energizing protein and slow-burning fiber. We're not a Gluten Free household by any means, but today's muffins are. They're also fit for Paleo and Dairy Free diets. 

Why make them? Paleo Energy Muffins With Banana & Almond Flour are a healthy, stick-to-your-ribs, breakfast on the go. They'd also make for a good pre-workout bite because they have a good helping of protein and slow releasing carbs to keep you going. A little sweet but not too much so and surprisingly filling, these tasty little guys keep well in the fridge and can even be frozen for up to a month. Sure, we may fall off the resolution wagon in a little while, but I'm happy to share today's healthy and satisfying on-the-go recipe for your future enjoyment. Good luck in your healthy endeavors this new year! 

Paleo Energy Muffins With Banana & Almond Meal
Adapted from Powerhungry.com
Yield - 10 Muffins 
Per Muffin: 235 Calories, 18g Fat, 7.5g Protein, 12g Carbs, 3.2g Fiber

Ingredients:
2.5 Cups Almond Meal (we use Bob's Red Mill)
3/4 teaspoon Baking Soda
1/2 teaspoon Salt 

2 Medium Bananas, very ripe 
2 Organic Eggs, beaten
1/2 teaspoon Cinnamon 
1 teaspoon Unsweeted Cocoa Powder
2 Tablespoons Light Agave (or Honey)
1 teaspoon good quality Vanilla Extract
2 Tablespoons Melted Coconut Oil or Canola Oil
1 teaspoon Apple Cider Vinegar (we like Bragg Mother Vinegar)

Method:

Finished in a flash, Photo: NK 

1. Preheat oven to 350. Line a regular sized muffin tin with 10 muffin cups.

2. Combine the first three dry ingredients in a Large bowl.

3. In a medium bowl, mash the Bananas extremely well until almost smooth. Add the beaten Eggs, Cinnamon, Cocoa Powder, Agave, Vanilla Extract, Oil, and Apple Cider Vinegar. Combine well. 

*If you like, you could add other mix-ins here such as carob chips or raisins.

4. Pour wet ingredients into dry ingredients and combine well. Pour mixture 3/4 of the way up the muffin cups. Bake for 18 minutes until the center of the muffins is set and the edges have become a bit golden. Remove tin to a rack for cooling (at least 20 minutes). Enjoy! 

To store:
Freeze in an airtight container for up to 1 month
Store at room temp, sealed, for 2 days
Refrigerate, sealed, for about a week

Dinner 1 2 3 - Smoked Salmon Avocado Rice Bowl In Minutes

Is there such a thing as a case of the Tuesdays? 'Cause if so, I got one. I don't know about you but today was kinda blah. Mercury's in retrograde (yes, I just love Astrology) and everyone seems to be coming down with the old change-of-seasons cold. I'm not complaining (or am I?), but there just seems to be a collective sense of fatigue in the air. After work, as I plopped onto my couch, cooking dinner was dead last on my list. Thankfully, it didn't take me long to remember that today's meal plan involved a recipe that's as easy and fast as it gets. 

Smoked Salmon Avocado & Scallion Brown Rice Bowl, Photo: NK

Better yet, our Smoked Salmon Avocado and Scallion Brown Rice Bowl is packed with Super Foods and healthy nutrients - all in one low-cal package. Anything less and I'd have been on that phone for takeout in a jiffy. 

Our quick dinner is adapted from a wonderful recipe I spotted on Food & Wine's Blog as part of a series called The Food & Wine Diet. Like, hello! Sounds like my kinda dieting! Anyways, this clever spot showcases healthy recipes that are "all created to pair with wine (a 5-ounce glass has anywhere from 110-150 calories) - all for 600 calories or fewer." Should you choose to add the suggested wine pairing to this dish, author Kristin Donnelly recommends Riesling. 

We're skipping the wine tonight, but you certainly don't have to! Without a glass of the good stuff, this recipe probably comes in somewhere in the neighborhood of 400 calories and 17 grams of fat per serving. It also happens to be very delicious. 

Our changes to the original recipe were made both to suit our tastes and use some of the ingredients in our fridge. I subbed out cucumbers for zippier scallions and shallots. Alliums, or vegetables in the garlic and onion family, not only offer major health properties, but they definitely add the interest in this Asian-inspired rice bowl. When used raw, they are at their most potent. By the way, I love cucumbers so I am sure they would be a very welcome addition that you could definitely add back in. Now for the protein - smoked salmon is easy to buy in advance and have on hand in the fridge. A three-ounce package is the perfect amount for this dinner for two. Finally, because I always aim for a bit of extra flavor, we added a very modest splash of low-sodium soy sauce along with a few dots of sriracha for spice. We skipped the nori because it's not in our every day pantry. Cool Avocados round out the flavors of this surprisingly satisfying dish. 

To make this recipe in under 10 minutes, you'll either have to have your preferred grain or brown rice ready-cooked, or just take our recommendation and use our favorite, Uncle Ben's Ready Rice. It cooks in 90 seconds in the microwave and comes in two-serving portions. The stuff is a lifesaver. I hope you enjoy this tasty and fast recipe, as well as all the extra time it will give you to relax and recharge.

Smoked Salmon Avocado and Scallion Brown Rice Bowl

Adapted from Food & Wine/Kristen Donnelly

Wine Pairing: A dry Riesling

Serves 2 

Ingredients: 

1 Cup (8 Oz.) Cooked Brown Rice or other healthy grain, warm (Uncle Ben's Ready Rice)

Salt 

1/4 teaspoon sugar

4 Scallions, mostly green parts and a little white, thinly sliced

1/2 a small Shallot, sliced very thinly

1 Hass Avocado, cut into a 1/2-inch dice
1/2 a small Cucumber, sliced(optional)

Juice of half a Lemon

One 3-ounce package of Smoked Salmon (we used Verlasso brand), thinly sliced

1 teaspoon Low-Sodium Soy Sauce

Black Sesame Seeds, for serving

Sriracha, optional

Method:

1. Pre-cook your rice or grains, or place your Ready Rice in the microwave (follow package directions). You can heat your Ready Rice up just after you've finished chopping all the other ingredients.

2. In a small bowl, combine Scallions and Shallots (and Cucumber if using) with the Sugar and a 1/4 teaspoon of Salt. Toss. 

3. In another small bowl, mix the Avocado with the Lemon Juice and stir gently.

4. Scoop the Rice into two serving bowls. Drizzle each with a 1/2 teaspoon Low-Sodium Soy Sauce and mix.

5. Top each rice bowl with Avocado, the the Scallion and Shallot mixture, and finally with the Smoked Salmon Strips. Give it a gentle stir and dot with optional Sriracha and sprinkle with Black Sesame Seeds. Serve and enjoy! 

Kale Makeover - Kale & Coconut Salad + Garnet Yams

Dinosaur Kale, Photo: NK

Some will tell you that kale's been done to death. 

They aren't entirely wrong. 

It's probably one of the most popular vegetables of the past decade (except maybe for the formerly un-cool brussels sprout's astonishing rise to fame).

In the midst of all this potential kale fatigue, it's important to keep things exciting. I'm always on the lookout for new ways to prepare it (like our Kale and Parsnip Panzanella), because, in my humble opinion, kale deserves the hype. This nutrition-packed green is hearty enough to stand up to all types of preparations. As far as flavor, kale plays well with a wide variety ingredient pairings - even some you wouldn't expect! To learn more about the many benefits of Kale, click HERE.


For me, kale's appeal comes from the fact that there's just something very elemental about it, especially the Dinosaur variety (aka Tuscan or Lacinato). Its amazing texture and large blackish-green ripply leaves look like something out of a prehistoric forest. When I eat kale, I feel good immediately. You could argue that's because I know that it's healthy for me, but I swear, I always end up feeling that surge of incredible, sustained energy that only the most hyper-healthy veggies can give. So me and Kale...we won't be breaking up anytime soon. You might even say we got a thing goin' on. Confession- I've also turned my affections towards the yam lately as well. Luckily,there's enough room in this veggie-loving tummy for them all. And on today's plate too!

Striking Garnet Yams, Photo: NK

This (exciting!) kale recipe comes from a wonderful cookbook called Super Natural Every Day. It pairs shredded dinosaur kale with a very unexpected dose of toasty coconut and finishes with an Asian-inspired dressing over it all. The kale and coconut bakes up quickly and is perfect served piping hot over some stick-to-your-ribs grains like farro, or my favorite, barley. As for the coconut, you may think it an odd match for kale, but I happen to be a coconut lover so I was all about it. I know a lot of people that don't like coconut -- some of whom may live in my home. For these folks, I like to challenge their taste buds a bit by working the dreaded fruit into savory and not sweet recipes first. History has shown that, more often then not, I convince them that they're missing out. After all, I have yet to see anyone push aside this coconut shrimp. 

Kale and Coconut, Photo: NK

Heidi Swanson's recipe is definitely popular. It's been seen in various adaptations on Shutterbean and subsequently, on her BFF Joy The Baker's blog as well. All this left me thinking - there must really be something to this kale and coconut combo. So off to the kitchen I went to put my own stamp on this delicious and energizing recipe. 
 
My changes would include using 2/3 less oil to try to keep things lighter, and less coconut, even though I love it, for the same reason. To amp up the flavor and color that much more, my current obsession, gorgeous orange yams, would make a sweet cameo. 

In keeping with the Asian flavors of this recipe, I decided to add some toasty, black sesame seeds atop the pretty orange yams. The result is a dish that's a little salty, a little sweet, slightly nutty, and overall, surprisingly satisfying. Make this for yourself as a filling vegetarian lunch or pop it alongside your main course at dinner for an Asian-inspired side that's sure to please.

Kale & Coconut Salad + Garnet Yams With Asian Flavors, Photo: NK

Kale & Coconut Salad + Garnet Yams With Asian Flavors
Adapted from the Super Natural Every Day Cookbook by Heidi Swanson
Serves 4 

Ingredients:
2 Tablespoons Extra Virgin Olive Oil
1 teaspoon Sesame Oil
1 Tablespoon Low Sodium or Regular Soy Sauce
1 medium Garnet or regular Yam, well scrubbed, skin pierced with a fork
1/2 teaspoon Black Sesame Seeds (optional)
1 head Dinosaur Kale (aka Tuscan or Dinosaur) ribs removed and cut into 1/2 inch ribbons
1/2 cup Medium or Large Flake Unsweetened Coconut (we like Bob's Red Mill)
2 Cups Prepared Barley or other grain (we also like this microwaveable brown rice)

Method: 
1. Preheat the oven to 350 and set aside two large baking sheets.

2. Pierce the Yam all over with a fork, wrap with damp paper towel, and microwave for 4 to 5 minutes until tender. Allow to cool and then peel and cut into a large dice. Sprinkle Yams with the optional Black Sesame Seeds. 

3. Meanwhile, in a small bowl, mix together the Sesame Oil, Extra Virgin Olive Oil, and Soy Sauce.

4. Toss the Kale with the Coconut and drizzle in the dressing, taking care to toss well and fully incorporate. Spread the Kale and Coconut evenly on to two cookie sheets. Cook for 12-13 minutes until the Coconut becomes golden, tossing a few times throughout the cooking process. When finished, remove kale to a heatproof bowl and cover for a few minutes. This will further soften it. 

5. To serve, plate about a half cup of warm grains and top them with the kale and coconut mixture and some yams. Serve warm and enjoy!