Tilapia with Cauliflower Puree

1 cup of cauliflower has almost as much vitamin C as an orange,
and nearly the same amount of potassium as a banana, with fewer calories.
Tilapia with Cauliflower Puree
Serves 4
Ingredients

• 1 head cauliflower
• 1 1/2 pounds tilapia fillets
• 2 tablespoons extra virgin olive oil
• 1/2 cup unsweetened dried cranberries
• 1 tablespoon pure maple syrup
• 1 small shallot, finely diced
• sea salt and freshly ground black pepper, to taste

Preparation
1. Break cauliflower into small florets. Chop all but very bottom of stem. Place in saucepan with enough water to cover. Bring to boil, reduce heat and simmer until cauliflower is tender, about 10 minutes. Drain, reserving 1 cup of cooking liquid. Transfer cauliflower to blender or food processor. Puree, adding 1 tablespoon of reserved liquid at a time, as needed, until consistency is smooth and silky.
2. Preheat oven to 400 degrees. Place tilapia on baking sheet. Brush with 1 tablespoon of oil and season with salt and pepper. Place in preheated oven and cook until it flakes easily with a fork, about 15 minutes.
3. Meanwhile, to small saucepan, add cranberries and cover with water. Bring to boil, reduce heat and simmer until plump, about 5 minutes. Drain and return to saucepan. Add maple syrup, remaining oil, shallot, salt and pepper. Divide cauliflower puree among 4 plates, spreading it out. Place 1 fillet on top, and spoon salsa over it. Serve immediately.

 
Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

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We Got the Beets!

beetsBeets have the unfortunate problem of appearing to many to be difficult to handle. They need to be prepared in advance of whatever recipe for which they will be used. You have to get the skin off, they take a while to become tender, and you need to be careful not to ruin your clothes in the process. Yes, beets stain. Betanin in beetroots is used commercially to color everything from tomato paste, to ice cream, to ink, and even hair. Although it will wash off your hands with soap and water, ladies, careful of those French manicures!

There are a variety of methods people use to cook beets. We put these nutrient power balls through the CHC test kitchen to determine which we liked the best. Whichever method is used, follow these basic guidelines:

  • If possible, choose beets that are all as uniform in size as possible.
  • Smaller beetroots cook more quickly, saving precious time.
  • Select smooth beets with as few blemishes as possible.
  • IMG_1941 If the greens are attached, they should look healthy and un-wilted. Save the greens to use in the same, or another dish. They can be cooked like spinach leaves.
  • IMG_1907Before using, remove all but 1″ of stems; leave most of root intact on the opposite end.
  • Gently scrub beets under cold water to remove dirt before cooking, being careful not to break the skin. While some people recommend peeling the skin before cooking, it is better not to. Removing skin from a cooked beet is incredibly quick and easy, and doesn’t waste any of the beetroot. It also helps keep the color, flavor and nutrients inside. (See skin removal process below)
  • If beets are large, halve or quarter them for faster cooking time.

For all cooking methods, prepare beets as above.

IMG_19101. Stove-Top Boiling: Place prepared beets in heavy duty saucepan. Completely cover with water, leaving at least 2″ on top for some bubbling. Bring just to boil, then turn down just slightly to prevent too much spurting. Cover and gently boil until beets are tender when pierced with tip of sharp knife. Although cooking times vary depending on size of beets, this method generally takes about 20 minutes. Drain immediately. Save nutrient rich beet water for soup! Let sit for 5-10 minutes.

2. Stove-Top Steaming: Place 2 inches of water at bottom of a steamer (or pot with steamer basket). Arrange beets in single layer in steamer basket and bring water to boil. Cover pot and boil, checking water level occasionally. Add more water, if necessary. Again, depending on size, steaming beets should take approximately 35-45 minutes. If you quarter small beets, they could take as little as 15 minutes to cool. They are done when tender when pierced with sharp knife tip. Remove from basket and cool for 5-10 minutes.

IMG_19123. Oven Roasting: Preheat oven to 400 degrees. Place beets in bowl and toss with olive oil, salt and pepper, to taste. Wrap beets in aluminum foil, being sure to tightly seal. If beets are different sizes, wrap similarly-sized beets together in separate IMG_1944sheets. Place packets on rimmed baking sheet and place in preheated oven. Roast for 45-60 minutes, depending on size, checking for doneness every 20 minutes, or so. When done, carefully open foil and let cool for several minutes.

IMG_19164. Microwaving: Pierce beets with a fork. Place prepared beets in a single layer in small, microwave-safe dish Add 2-4 tablespoons water. Cover with lid or plastic wrap. Place in microwave and cook on high for 5 minutes. Check water level and rotate the positions of the beets. Cover and cook for another 3-5 minutes and check for doneness. Allow beets to sit in dish for 1-2 minutes before removing.

Peeling the Skins: Now that your beets are cooked, peeling the skin is easy. Place beets on plate or cutting board and, using a paper towel, gently rub the skin off. That’s it! Your beets are ready to use in your recipe.

IMG_1918IMG_1919

 

 

 

 

Culinary Health Club Comments: Although any of these cooking methods will get the job done, they each have their pros and cons. Here’s how the CHC comes out on cooking beets ~

  • Stove-top boiling makes it easier to have eyes on the action and does not take too long. It also produces a nutrient-rich liquid which can be used in another dish.
  • Stove-top steaming keeps more of the nutrients in the beet and is, therefore, one of the healthiest ways to cook them.
  • Oven roasting retains the best flavors. If wrapped separately, different sizes can be cooked together and removed at different times to achieve desired doneness. The aluminum foil keeps the mess down. In addition to preserving maximum flavors, roasting also preserves color and nutrients.
  • Microwaving…well…. It is the fastest. We’ll give it that. But it is also the least reliable. Microwave temperatures vary greatly and a lot can go wrong very quickly. Beets can overcook before you know what’s happening. The water can evaporate and the beets can get scorched. If you have the time and patience (and beets!) to experiment with your own microwave, this could be an efficient method once the timing is perfected.

Cooked beets can save for 1-2 weeks in the refrigerator. The uncooked greens will save for only 1-2 days. Use them right away! Not an advanced planner? Too busy to cook beets? Try grating raw beets and adding to salads.

 

Buffalo Tacos with Quick-Pickled Cabbage

Considered by the American Heart Association to be an extra-lean meat source, bison (aka American Buffalo) has fewer calories, less fat and more protein than beef.
Buffalo Tacos with Quick-Pickled Cabbage
Serves 4 (2 tacos each)

Ingredients

• 1/4 cup rice wine vinegar
• 1 jalapeno, seeded and finely minced
• 1 cup green cabbage, finely shredded
• 1 small red onion, thinly sliced
• 1/4 cup fresh cilantro, chopped
• 1 teaspoon extra virgin olive oil
• 1 clove garlic, minced
• 1 pound ground bison
• 1 teaspoon cumin
• 1/2 teaspoon smoked paprika
• sea salt and freshly ground black pepper, to taste
• 8 small whole wheat flour tortillas
• 1 cup fresh tomatoes, diced

Preparation
1. In medium bowl, combine vinegar, jalapeno, cabbage, onion and cilantro. Allow to marinate for at least 30 minutes, and up to 60 minutes.
2. Meanwhile, in large skillet, heat oil over medium. Add garlic and cook for 1 minute. Add bison, cumin, and paprika and cook, stirring occasionally, until just cooked, about 8 minutes. Season with salt and pepper, to taste, and remove from heat.
3. Place 2 tortillas on each of 4 plates. Drain the cabbage mixture and discard marinade. Equally distribute mixture among the 8 tortillas. Spoon 1/8 of bison mixture onto each one and top with diced tomatoes. Fold and serve warm.

 

Make It A Meal

CHC suggestion: Brown Rice Steamed with Diced Red Peppers
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Sweet Beet Relish

Beets contain special nutrients known as betalains from which they get their beautiful color. Beets can protect your heart, boost your brain, and supply you with a wealth of health-related benefits.

Sweet Beet Relish
Serves 4
Ingredients

• 4 small red beets
• 1 tablespoon plus1 teaspoon extra virgin olive oil, divided
• sea salt and freshly ground black pepper, to taste
• 1/4 cup apple cider vinegar
• 2 tablespoons local honey
• 1/2 teaspoon salt
• 1 small red onion, thinly sliced
• 2 tablespoons fresh dill
Preparation
1. Preheat oven to 425 degrees. Wash beets and dry with paper towels. Place whole in large bowl, drizzle with 1 tablespoon oil, spinkle with salt and pepper, and toss to coat. Place each beet on a square of aluminum foil, fold foil around beet, and seal. Place all 4 beets on baking sheet and place in preheated oven. Roast until tender, about 45-60 minutes. Remove from oven, cool for 10 minutes, then remove skins. Cut into small dice.
2. Meanwhile, in small saucepan over medium heat, combine vinegar, honey and salt. Bring to boil, reduce heat and simmer for 2 minutes, stirring constantly. In small bowl, place onion slices. Pour pickling liquid over onions and let sit 10-15 minutes. Drain onions. Return to bowl and toss with remaining oil. Finely dice 2 tablespoons of onion (reserve any remaining onions in refrigerator in sealed jar or container for future use). To small bowl, add diced pickled onions, 1/4 cup diced beets and dill, and toss to combine. Serve room temperature or chilled.
Make It A Meal

CHC suggestion: Serve with Dill Turkey Burgers (Tuesday’s Recipe of the Day)

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Dill Turkey Burgers

Turkey meat is low in fat and high in protein. These burgers can also be cooked on the grill.
Dill Turkey Burgers
Serves 4
Ingredients

• 1 tablespoon plus 1 teaspoon extra virgin olive oil, divided
• 2 tablespoons red onion, minced
• 1 garlic clove, minced
• 1 tablespoon fresh dill, finely chopped
• 1 tablespoon Dijon-style mustard
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon salt
• 1 pound lean ground turkey

Preparation
1. In medium skillet over medium-high, heat 2 teaspoons oil. Add onion and garlic and saute until translucent, about 3 minutes. Remove to medium mixing bowl. To mixing bowl, add dill, mustard, lemon juice, salt and turkey. Using hands, combine all ingredients and form into 4 patties.
2. In same skillet, heat remaining oil. Add patties and cook, turning once, until well browned and cooked through, about 5 minutes per side. Serve warm.

 

Make It A Meal

CHC suggestion: Serve with Sweet Beet Relish (Wednesday’s Recipe of the Day)

 
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Honey-Nut Wheat Berry Salad

Honey contains powerful
antioxidants that provide antibacterial and anti-inflammatory benefits.
Honey-Nut Wheat Berry Salad
Serves 4-6
Ingredients

• 1 cup uncooked wheat berries
• 1/4 cup extra virgin olive oil
• 2 teaspoons sesame oil
• 1/4 cup plus 1 tablespoon fresh lemon juice
• 1 teaspoon low sodium soy sauce
• 2 teaspoons local honey
• 1/2 teaspoon ground coriander
• 1 teaspoon fresh ginger, grated
• 1/2 cup roasted pistachios, shelled
• 1 cup red grapes, halved
• 2 celery ribs, diced
• 3 green onions, thinly sliced
• 2 tablespoons fresh cilantro, chopped
• 1/2 cup crumbled goat cheese
• sea salt and freshly ground black pepper, to taste

Preparation
1. Prepare wheat berries according to package directions. Let cool to room temperature.
2. In medium bowl, whisk together olive oil, sesame oil, lemon juice, soy sauce, honey, coriander and ginger. To large bowl, add wheat berries, pistachios, grapes, celery, green onions and cilantro and gently toss to combine. Season with salt and pepper. Sprinkle with goat cheese and serve. Can also be served chilled.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal

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Raw Cauliflower Couscous with Pan-Seared Sea Bass

Combining cauliflower with curcurmin may help treat and prevent prostate cancer.
Curcurmin, found in turmeric, is also credited with having amazing anti-inflammatory properties.
Raw Cauliflower Couscous with Pan-Seared Sea Bass
Serves 4
Ingredients

• 4 wild striped sea bass fillets (or other mild white fish)
• 3 tablespoons extra virgin olive oil, divided
• sea salt and freshly ground black pepper, to taste
• 1/2 cup pistachios, shelled
• 1/2 medium head cauliflower, cut into florets
• juice of 1 fresh lemon, plus 4 wedges for garnish
• 1/2 teaspoon ground turmeric
• sea salt and freshly ground black pepper, to taste
• 1/4 cup fresh mint, finely chopped

Preparation
1. To food processor or blender, add pistachios and pulse to a breadcrumb texture. Transfer to large bowl. To blender, add cauliflower (working in batches, if necessary) and pulse to a couscous texture. Add cauliflower to bowl with pistachios. Add lemon juice, 2 tablespoons olive oil, and mint, and toss to combine. Season with salt and pepper, to taste. Refrigerate at least 1 hour.
2. Season fish with salt. In large skillet, heat remaining oil over medium-high. Add fish, skin side down, and cook until skin is crisp, about 2-3 minutes. Gently flip fillets over with a spatula and continue cooking until opaque and cooked through, about 5 minutes. Serve warm with chilled “couscous” on the side and lemon wedges for garnish.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

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Chicken Tenders with Raspberry Sauce

Raspberries provide an abundance of cancer-fighting nutrients and are rich in manganese. Manganese fights free radicals and may decrease arthritis pain and improve bone health.

Chicken Tenders with Raspberry Sauce

Serves 4

Ingredients

• 1 pound chicken tenders
• sea salt and freshly ground black pepper, to taste
• 2 tablespoons extra virgin olive oil
• 1 small onion, sliced
• 2 teaspoons fresh ginger, minced
• 1 red bell pepper, cut into 1″ strips
• 1 cup fresh broccoli florets
• 1 cup fresh cauliflower florets
• 1/2 pint fresh raspberries
• 1 tablespoon rice vinegar
• 1 tablespoon low sodium soy sauce

Preparation
1. Season chicken with salt and pepper. In large skillet, heat oil over medium-high. Add onion and ginger, and cook for 5 minutes. Add bell pepper, broccoli, cauliflower and chicken and cook, stirring often, until chicken is cooked through, about 8 minutes. Remove everything to plate and keep warm.
2. In same skillet over medium heat, combine raspberries, 1 tablespoon water, vinegar, and soy sauce and cook for 4 minutes, stirring gently. Add chicken and vegetables back to pan and allow to reheat, about 3 minutes, stirring gently to combine. Serve warm.

Make It A Meal

CHC suggestion: Brown Basmati Rice
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Can’t Beet These Chocolate Muffins!

Beets contain special nutrients known as betalains from which they get their beautiful color. Beets can protect your heart, boost your brain, and supply you with a wealth of health-related benefits.
Can’t Beet These Chocolate Muffins!
Serves 4

Ingredients

• 2 medium beets, greens and stems removed
• 1 cup unsweetened applesauce
• 3/4 cup brown sugar
• 1/2 cup local honey
• 1 teaspoon vanilla extract
• 2 eggs, room temperature
• 1 1/2 cups skim milk
• 2 cups white whole wheat flour
• 2/3 cup unsweetened cocoa powder
• 1 teaspoon baking soda
• 1/2 teaspoon baking powder
• 1/4 teaspoon salt

Preparation
1. Preheat oven to 375 degrees. Place beets in baking dish and roast until tender, about 1 hour. Remove beets from oven and reduce temperature to 350 degrees. Allow beets to cool for 10 minutes. Line muffin tin with cups or mist with cooking spray. Peel beets, cut into chunks and place in blender or food processor. Add 1/4 cup water and blend until fully pureed. Set aside.
2. In large mixing bowl, beat together applesauce, sugar and honey. Add eggs and vanilla and beat well. Add beet puree and stir with wooden spoon to combine.
3. In medium bowl, whisk together flour, cocoa powder, baking soda, baking powder and salt. Add 1/2 of dry mixture to beet mixture and stir to combine. Add 1 cup of milk and stir. Add 1/4 more dry mixture and stir. Add remaining milk and mix. Add remaining dry mixture and stir until just combined.
4. Fill muffin cups about 2/3 full with batter. Bake in preheated oven until toothpick inserted in center comes out clean, about 18 minutes. Let cool for several minutes before serving, or serve at room temperature.
Make It A Meal

CHC suggestion: This Recipe Provides a Complete Snack or Fiber-Filled Breakfast
091014

Chicken Curry & Cauliflower Soup

Curry powder is rich in turmeric. The curcumin in this spice is
credited with having remarkable anti-inflammatory properties.

Chicken Curry & Cauliflower Soup
Serves 6
Ingredients

• 2 tablespoons light coconut milk
• 12 ounces boneless, skinless chicken breast, cubed
• 4 teaspoons curry powder
• 4 cups cauliflower, chopped
• 1 small red bell pepper, chopped
• 1 small potato, with skin, cubed
• 4 cups low-sodium chicken broth
• fresh ground black pepper, to taste
• 2 large scallions, chopped
• 1/2 cup fresh cilantro, chopped
• 1 1/2 cups nonfat plain Greek yogurt

Preparation
1. In 4-quart pot, heat coconut milk over medium heat, being careful not to let it boil. Add chicken and season with curry powder. Cook until chicken is lightly golden, stirring often, about 5 minutes. Add cauliflower, bell pepper, potato and broth, and increase heat to medium-high to bring to boil. Cover pot, reduce heat to medium-low and simmer for 10 minutes.
2. When cauliflower and potatoes are tender, simmer uncovered for 1 more minute to thicken slightly. Season with pepper. Spoon into soup bowls and evenly distribute scallions and cilantro. Top each serving with a dollop of yogurt.

 

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

 

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