Roasted Sugar Snap Peas and Asaparagus

Roasted Sugar Snap Peas and Asparagus

1 pound medium-thickness asparagus. trimmed and cut into thirds
1 pound sugar snap peas, stringed

Preheat oven to 450 degrees. Position oven rack to the middle position.

Place vegetables on a shallow-rimmed baking sheet. Drizzle with 3 tablespoons olive oil and 3/4 teaspoon salt. Toss vegetables to coat well. Spread vegetables in an even layer.

Roast in oven for about 8 to 9 minutes. Transfer vegetables to a
serving dish.

Yield 4 to 6 servings.

Turkey Meat Loaf with Mushroom Gravy

Turkey Meat Loaf with
Mushroom Gravy

This is my own version of my basic meat loaf. Over the years, I have been replacing ingredients to make my meat loaf a lot healthier. I replaced the ground sirloin beef with ground lean turkey and replaced the milk with chicken broth. I now process my own breadcrumbs using 100% multi-grain bread instead of store-bought Progresso brand dry breadcrumbs. Since I replaced the beef for turkey, the color of the meat loaf is a lot lighter in appearance after it is baked, so I decided to put in a teaspoon of Kitchen Bouquet Browning and Seasoning Sauce to give it some color, and it worked. If you choose not to use Kitchen Bouquet, that is fine also. My son as a toddler love to eat my meat loaf with mashed potato and gravy. I remember the first time he ate this, he said, "Mmmmm, the meat is good, the potato is good, everything is good." Every bite was with a "Mmmmm...."

This recipe is a doubled recipe because when it comes to meat loaf,
I like leftover meat loaf for another few nights of dinner plus extra
for sandwiches.

4 pounds ground lean turkey
2 cups finely chopped onions (9.3 ounces)
4 large eggs, beaten
2 cups fresh-made bread crumbs (about 4.7 ounces) (See note below)
1 cup Swanson Brand 33% low-sodium chicken broth
1 tablespoon Worcestershire sauce
1 teaspoon Kitchen Bouquet Browning and Seasoning
Sauce (Optional)
1 tablespoon dry mustard
2 teaspoons salt
1 teaspoon ground black pepper
1 teaspoon poultry seasonings
1 teaspoon dried rubbed sage
1 teaspoon Spike Original All-Purpose All Natural Seasonings
1/2 teaspoon dried thyme leaves
1/2 cup chopped fresh parsley

NOTE: Fresh-made breadcrumbs: I like to use Kirkland brand 100% Multi-Grain Bread purchased at Costco. I toast 4 slices and let it cool. Then I break up the toast into a food processor and process until a fine bread crumb consistency.

Preheat oven to 350 degrees. Position oven rack to the middle position.

Combine all the ingredients into a very large bowl. Mix thoroughly. Divide mixture into 2 portions. Shape each portion into a loaf and set both loaves onto a shallow-rimmed baking sheet.

Transfer meat loaf to the oven and bake for 1 hour, 10 minutes.
Let meat loaf sit for about 15 minutes before slicing. Serve with Mushroom Gravy.

Yield 2 meat loaves


Mushroom Gravy

4 large fresh Cremini mushrooms, chopped
2 tablespoons butter
4 tablespoons olive oil
1/2 cup whole-wheat pastry flour
1 teaspoon salt
1/2 teaspoon ground black pepper
Two 14-ounce cans Swanson brand 33% low-sodium chicken broth and add enough water to measure 4 cups broth
1 teaspoon Kitchen Bouquet Browning and Seasoning Sauce

In a medium-size sauce pan, saute the mushrooms in olive oil over medium-high heat until all liquid has evaporated and mushrooms are lightly browned, about 4-5 minutes. Transfer to a small bowl and
set aside.

In the same sauce pan, melt the butter with the olive oil over medium heat until hot.

Whisk in the flour, salt and pepper and cook until bubbly, stirring with a whisk frequently. When mixture starts to become bubbly, continue to cook, stirring frequently for another minute. Flour mixture will be slightly browned.

Remove from heat and gradually whisk in the broth. Add the mushrooms and Kitchen Bouquet. Return to heat and continue to cook, stirring occasionally with a whisk until sauce comes to a full boil. Continue to cook for 1 minute, stirring frequently.

Remove from heat and serve.

Tuna Salad

Tuna Salad

Two 6-ounce cans solid white tuna in spring water, drained very well
1 large shallot, finely chopped (1.0 ounce)
1 stalk celery, finely chopped (2.2 ounces)
2 tablespoons capers, rinsed and pat dry, then coarsely chopped
(0.8 ounce)
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/2 teaspoon dill weed
1/8 teaspoon sea salt
1 teaspoon dijon mustard (0.2 ounce)
1/2 cup Best Foods brand light mayonnaise OR Veganaise Brand Dressing and Sandwhich Spread (4.0 ounces)

Place tuna in a large bowl, Flake tuna to break up large pieces.

Add the shallots, celery, capers, garlic powder, onion powder, and dill weed to the tuna. With a fork, toss mixture until combined.

Add dijon mustard and mayonnaise (or Veganaise) to the tuna mixture. Mix with the fork until thoroughly combined.

Refrigerate in an airtight container.

Yield approximately 2 cups

Sauteed Summer Squash

Sauteed Summer Squash

2 small zucchini squash, stripe-peeled, cut into 1/2-inch dices
(8 ounces)
1 large yellow squash, stripe-peeled, cut into 1/2-inch dices
(8 ounces)
2 cloves garlic, finely minced
1/2 teaspoon salt
1/4 teaspoon ground black pepper

Heat about a tablespoon of oil in a 12-inch non-stick skillet over medium-high heat until hot, but not smoking. Add the zucchini and yellow squash and continue to cook until squash begins to brown, stiring frequently, about 3 minutes. Add the garlic, salt and ground black pepper. Continue to cook for additional 2 to 3 minutes, stirring frequently, adding a little more oil if needed. Remove from heat and transfer to a serving dish.

Yield 4 servings

Whole Grain Fruit Scones

100% Whole Grain Fruit Scones





I like my scones on the drier side; cross between a biscuit and a muffin texture. These scones are crispy on the outside and dry and tender on the inside which is hard to achieve with whole grains. Use whatever dried fruits you happen to have on hand. My favorite fruits to add are pears and peaches. I normally top each scone with some hemp seeds, but occasionally I have used sunflower seeds, walnuts, rolled oats, and turbinado sugar. Normally scones tastes the best the day they are baked, but if you reheat the scones in the toaster the next day, they come out just like
fresh-baked scones.

2 cups whole wheat flour (8.7 ounces)
2 cups rolled oats (6.0 ounces)
3 tablespoons ground flax seeds (0.9 ounce)
6 tablespoons almond meal (1.0 ounce)
1 tablespoon baking powder (0.5 ounce)
1/4 teaspoon salt
6 tablespoons organic unrefined coconut oil (3.0 ounces)
3/4 cup chopped dried fruits (pears, peaches, apricots, cranberries, etc.) (4.0 ounces)
1 large egg, beaten (1.8 to 1.9 ounces)
1/2 cup honey (5.8 ounces)
1/2 cup low-fat buttermilk (4.3 ounces)
1 teaspoon almond extract
3 tablespoons buttermilk for topping
Choice of hemp seeds, rolled oats, nuts, sunflower seeds and/or turbinado sugar for topping

Preheat oven to 400 degrees F. Position oven rack in the center of the oven. Set aside a large rimmed baking sheet lined with parchment paper or a silpat.

In a very large bowl, combine the flour, oats, flax seeds, almond meal, baking powder and salt. Toss flour mixture until blended with a pastry fork. Cut in the coconut oil using a pastry cutter until mixture resembles fine bread crumbs. Toss in dried fruits with a pastry fork. Set aside.

In a small bowl, whisk together the egg, honey, buttermilk, and almond extract.
Pour egg mixture into flour mixture. Using a pastry fork, gently stir just until moistened. Switch to a spatula to complete the mixing by gently kneading in the bowl just until combined.

Transfer dough to a well-floured surface or a counter silpat. Gently pat dough into a 9-inch circle. Using a floured knife or bench scraper, cut into 8 wedges. Transfer scones to a prepared baking sheet, 1 to 2 inches apart.

Generously brush each scone with buttermilk. Then sprinkle each scone with 1/8 teaspoon hemp seeds. Bake until golden brown, about 18 minutes.

Transfer scones to a cooling rack.

Yields 8 servings

Roasted Cod Fillets with Lemon and Olives

Roasted Cod Fillets with
Lemon and Olives

This recipe is adapted from Country Living and posted on http://www.delish.com.
A very simple, healthy and delicious recipe. Slight changes were made to the
original recipe:

2 pounds small red potatoes, sliced in halves or in quarters, if large size
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 cod fillets, about 2 pounds
Olive oil, salt and ground black pepper for the cod fillets
1-1/2 lemons, thinly sliced and discard seeds (6 ounces)
2-1/2 tablespoons fresh thyme leaves, no need to chop (0.1 ounce)
1 tablespoon olive oil
1/2 cup pitted brine-cured olives (kalamata, green olives, etc.), sliced in halves, lengthwise

Preheat oven to 450 degrees F. Position oven rack to center of oven. Spray a shallow sheet pan with non-stick cooking spray.

In a large bowl, combine the potatoes, 2 tablespoons olive oil, 1/2 teaspoon salt and 1/4 teaspoon ground black pepper. Toss to combine and transfer potatoes to the sheet pan, cut-side down, in one layer. Roast in oven until potatoes are easily pierced with a knife, about 25 minutes.

Meanwhile, rub both sides of the cod fillets with olive oil; then sprinkle both sides with salt and ground black pepper. Set aside.

When potatoes are tender, move the potatoes to the sides of the pan. Lay
lemon slices in the center of the sheet pan in one layer. Drizzle 1 tablespooon olive oil over lemons and sprinkle with thyme leaves and olives. Lay the cod fillets on top of lemon slices.

Transfer sheet pan to the oven and reduce temperature to 325 degrees F. Roast until fish is cooked through, about 17 to 20 minutes. Serve cod fillets with potatoes. Spoon olives and pan juices on top of fish.

Yields 6 servings

Mexican Red Cabbage Slaw

Mexican Red Cabbage Slaw

 

This red cabbage slaw is a great side dish to grilled meats or fish. I sometimes make a large quantity of this slaw and keep it in the refrigerator so I don't have to worry about a vegetable side dish for the next couple of days. I love to eat this all on its own for lunch. You can use half green and red cabbages. but I choose to use entirely red cabbage for this recipe. The cumin and the lime in the vinaigrette give the slaw a great flavor; I don't miss the traditional coleslaw. Not only is this a healthier alternative to traditional coleslaw, it is delicious.

 

1/4 cup olive oil (1.7 ounce)
1/4 cup fresh lime juice (2.0 ounce)
1 large garlic clove, minced (0.2 ounce)
1/2 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground black pepper
Half of a medium-size red cabbage, cored and finely shredded (about 1:3.0 pounds)
1 jalapeno or serrano chili pepper, seeded and finely chopped
Large handful of fresh cilantro, chopped (0.5 ounce)

In a small bowl, whisk together the olive oil, lime juice, garlic, cumin, salt and pepper until well blended. In a very large bowl, combine the cabbage, jalapeno pepper and cilantro. Toss in the dressing until well combined. Cover and chill for at least 4 hours.

Yield 6 to 8 servings