Week 20

Sorry for the poor quality of the pictures. We got a new camera and I haven't figured out the best setting for food yet.

Salmon and Couscous Salad with Snap Peas and Mint (adapted from Women's Day magazine) serves 2-3 adults plus 2 small kids

EVOO for sauteeing
1 lb skinless wild-caught salmon fillet
kosher salt and black pepper
1 cup couscous
1 small orange, juice and zest
1 orange, peeled and chopped
1 cup snap peas, sliced crosswise
1/2 small red onion, thinly sliced
1 cup fresh Italian parsley, roughly chopped
1/4 cup fresh mint, roughly chopped
1 Tbs EVOO

Season salmon w/salt and pepper and saute in skillet until opaque throughout, a few mins per side. Transfer to plate and refrigerate. Meanwhile, prepare couscous according to package directions. Fluff with fork and add orange juice, zest, chopped orange, snap peas, onion, parsley, mint and 1 Tbs EVOO. Season to taste with salt and pepper. Flake cooled salmon and gently toss with couscous mixture and serve.


Slow Cooker Chicken Marbella (from Women's Day magazine) serves 4
1/3 cup white wine
2 Tbs brown sugar
1 1/2 tsp dried oregano
3 Tbs red wine vinegar, divided
kosher salt and pepper
6 cloves garlic, smashed and peeled
1 Tbs capers
1/2 cup prunes
1/3 cup pitted green olives
2 1/2 lbs bone-in chicken thighs and legs, skin removed
1/4 cup fresh Italian parsley, chopped
cooked rice, couscous or quinoa for serving

Whisk wine, brown sugar, oregano, 2 Tbs of the vinegar, and 1/4 tsp each salt and pepper in large slow cooker. Add garlic, capers, prunes and olives and mix. Add chicken, cover and cook on low 5-6 hours or until done. Gently stir in remaining Tbs of vinegar and parsley. Serve over rice, couscous or quinoa.

I'm serving this with a side of sauteed green beans (saute green beans in EVOO until tender-crisp, season w/salt and pepper and squeeze 1/2 lemon over. Super easy and yummy!)


Bacon, Lettuce and Tomato Salad with Egg (adapted from Delicious Living magazine) serves 6
12 cups lettuce, washed and torn or chopped
1/4 red onion, thinly sliced
1/2 pint cherry tomatoes, quartered
1 cucumber, washed and diced
4 Tbs plain Greek yogurt
4 Tbs mayo
2 tsp mango chutney
1 Tbs rice vinegar
1 tsp curry powder
4 hard boiled eggs, chopped
4 strips bacon, cooked and crumbled

In small bowl, combine yogurt, mayo, chutney, rice vinegar and curry and whisk. Season w/salt and pepper and thin with water to desired taste and consistency. Toss over salad ingredients and top with egg and bacon.

Black Bean Enchiladas (adapted from Delicious Living magazine) serves 4-5

2 Tbs EVOO
1 med onion, finely chopped, divided
2 cloves garlic, minced
1 (25 oz) can black beans, rinsed and drained (or equivalent amount cooked dried beans)
1 tsp ground ancho chile powder
1 cup low-sodium chicken stock
1 cup chopped fresh cilantro, divided
1 lb cooked ground beef
8 whole wheat tortillas
1/2 cup grated pepper jack cheese
avocado, tomato, salsa, sour cream and/or pico de gallo for topping

Saute 1/2 cup onion. Stir in garlic. Add beans, ground chile and broth. Mash w/potato masher until smooth. Season to taste. Spread some of the bean mixture into bottom of 9x13" baking dish. Combine cooked beef with 1/2 of the cilantro. Spoon some bean mixture down warmed tortilla, place meat on top, and roll up. Place into baking dish, seam side down. Fill all tortillas but keep some bean sauce reserved. Pour remaining bean sauce over top. Sprinkle cheese over. Heat in 325 F oven for 5-10 mins or until cheese is melted. Serve with toppings. (You could easily make this vegetarian by omitting the beef).

I'm serving with a side of broccoli.

Coconut Shrimp with Black Bean and Mango Salad
1 (15 oz) can black beans, rinsed and drained (or equivalent amount cooked dried beans - make a big batch for the enchiladas and this recipe)
1 med mango, peeled and diced
3 scallions, sliced
3 Tbs chopped cilantro
3 Tbs bottled poppyseed dressing
3/4 cup breadcrumbs
1/2 cup unsweetened shredded coconut
1/4 tsp salt
2 egg whites, beaten until frothy
20 large raw shrimp, peeled and deveined
2 Tbs coconut oil
lime wedges for garnish

Mix together beans, mango, scallions, cilantro and salad dressing. Set aside. In small bowl mix bread crumbs, coconut and salt. Beat egg whites in separate small bowl. Dip each shrimp in egg white then dredge in bread crumbs. Heat large skillet over medium heat and add oil. Add shrimp in single layer, cook 3 mins then turn shrimp and cook 2-3 mins more or until opaque in center. Remove to clean plate. Spoon bean salad onto serving plates and top with shrimp. Serve with lime wedges

Low Glycemic Cooking Class

I held my first ever cooking class last night. It was fun and I hope to make it a regular occurrence, possibly quarterly or every other month. Last night we did low-glycemic shrimp and goat cheese enchiladas with broccoli and black beans on the side. If you are following Dr Ray Strand's Healthy For Life program, this would be a Phase 2 meal (which means great for weight maintenance, but you wouldn't want the whole grain tortillas for Phase 1 if you are trying to lose weight).  I don't know how I completely forgot to take pictures as we went along! But here are the recipes at least.

Shrimp and Chipotle Enchiladas (6 servings)
3 leaks, white and light green parts, halved the long ways and then sliced into thin half-moons (about 2 cups total)
1 cup heavy cream
8 oz goat chese (chevre)
salt and pepper
EVOO for sauteeing
24 shrimp (26-30 per lb size), peeled and deveined
4-5 chipotle chilies in adobo sauce
1 1/2 cups heavy cream
12 burrito sized tortillas (preferably whole grain or sprouted grain)

Blanch leaks in boiling water for one minute, immediately drain and rinse in cold water to stop cooking. Wipe pan dry and return leaks to saucepan. Add 1 cup heavy cream and goat cheese. Cook over low heat, stirring, to melt cheese. Add salt and pepper to taste. Set aside. Meanwhile, in large skillet, saute shrimp in EVOO about 30 seconds per side, just until pink. When cool enough to handle, remove tails and cut in half lengthwise along back. Set aside. Meanwhile, very finely chop chipotle chilies and strain into small saucepan. Add 1 1/2 cups cream and heat over med-low heat, stirring, until slightly reduced. Assemble enchiladas by spooning a few tablespoons of leek/goat cheese mixture along center of tortilla. Add four shrimp halves. Roll up and place in greased baking dish. Top all enchiladas with chipotle cream sauce. Cover dish with foil and bake at 350F for 10-15 mins or until heated through.

Broccoli with Onions and Olives (about 4 servings)
1 head broccoli, chopped into florets, stalks reserved for another use (broccoli soup or save for veggie stock)
1/2 onion, sliced
2-3 cloves garlic, minced
1 small can chopped or sliced olives
EVOO for sauteeing

Heat EVOO in skillet over med heat. Add onion and cook a few minutes to soften. Add garlic and cook another minute, stirring. Add broccoli and the juice from the olives. Cover and simmer to tender-crisp. Remove cover, add olives, and saute until liquid is absorbed and broccoli is cooked to desired tenderness. Add salt and pepper to taste (probably not much salt is needed since the olive juice is salty).

Black Beans with Smoked Paprika (about 4 servings, these were a serious hit w/my two kids!)
1 cup dried black beans, rinsed and soaked 6-8 hours (or 2 cans black beans, rinsed and drained)
small amount of finely chopped onions (maybe a few Tbs)
2-3 garlic cloves, minced
1-2 tsp cumin
1-2 tsp smoked paprika
EVOO
Salt and pepper
water if using dried beans

Heat a few Tbs EVOO in sauce pan or pressure cooker. Add onions and garlic and saute about a minute. Add cumin and smoked paprika and sautee, stirring, until fragrant, about another minute. Add soaked beans and just enough water to cover. Bring to a boil and reduce heat and simmer until tender (probably an hour if using regular pot and about 5 mins if using a pressure cooker). If using canned beans, just add after sauteeing spices and heat through. Add salt and pepper to taste.

Rhubarb Fool (adapted from Bon Appetit) about 4 servings
1 lb fresh rhubarb, washed and ends trimmed
1/3 to 1/2 cup agave nectar
6 Tbs orange juice or lemon juice
2-3 Tbs Triple Sec or Grand Marnier or other orange liquor
1 pint Plain Greek yogurt sweetened w/several drops vanilla flavored liquid stevia

Combine rhubarb, agave, juice, and liquor in small saucepan and cook over low heat, stirring occasionally, until rhubarb is very soft and has broken down. Remove from heat and let cool or chill in fridge until cool. In wine or martini glasses (or small clear dessert bowls), layer yogurt, rhubarb mixture, and top w/more yogurt. Serve immediately.

Week 7

Cold Sesame Noodle Salad (This may end up being a lunch - serves 4)
For the sauce, mix the following ingredients:
3 Tbs toasted sesame oil
3 Tbs soy sauce
1 Tbs grated ginger
1 large clove garlic, pressed
Sriracha sauce (or similar) to taste - I put about a 1/4 teaspoon

Toss the following in large bowl with the sauce:
8 oz soba noodles (if you can't find soba noodles in the Asian section, you could use whole-wheat spaghetti), cooked according to package, drained and rinsed in cold water
1 cucumber, quartered lengthwise and sliced
4 scallions (white and light green parts), sliced
2 med carrots, grated
1 cup fresh cilantro, chopped
1/2 cup peanuts, toasted and chopped

Waiting for their crusts

Chicken Pot Pie (This pie only has a top crust which keeps the glycemic index lower)
3 lbs bone-in chicken (parts or whole)
8 cups low sodium chicken broth or stock
3 Tbs olive oil
2 leeks (white and light green parts, sliced into 1/2 moons. After slicing, place in bowl of water and swish to remove dirt, then drain in colander)
1 cup coarsely chopped cauliflower 
4 med carrots, thickly sliced
kosher salt and pepper
1/4 cup flour
1/2 cup dry white wine
1 1/2 cups frozen peas
1 cup fresh flat leaf parsley, chopped
1 Tbs chopped fresh tarragon
 1 homemade pie crust

Topped and ready to bake

Place chicken in large pot and add enough broth to cover (add water if the broth doesn't cover). Bring to boil, reduce heat and simmer until chicken is cooked through, about 20 mins. Transfer to bowl and when cool, discard bones and shred meat. Reserve 2 1/2 cups broth and freeze the remaining broth for another use. Meanwhile, heat oven to 375 degrees F. Heat oil in large pot over med-high heat. Add leeks, cauliflower, carrots, and 1/2 tsp salt and cook about 10 mins, until veggies begin to soften. Stir in flour and cook 1 min. Gradually stir in wine and the 2 1/2 cups reserved chicken broth; bring to boil. Add peas, parsley, tarragon, chicken, 1/2 tsp salt and 1/4 tsp pepper. Transfer mix to 2 qt baking dish (9" round or 8" square). Place the pie crust on top and cut vents in the top of crust. Or, place filling into individual serving bowls and top with individual pie crusts. Place dish or bowls on rimmed baking sheet and bake until top is golden brown, about 35-40 mins. If needed, protect the edge of the crust from over-browning w/a pie shield. Let rest about 15 mins before serving.

Slow-Cooker BBQ Beef (Serves 6)
1 8-oz can tomato sauce
1/4 cup blackstrap molasses
2 Tbs cider vinegar
2 Tbs brown sugar OR succanat OR coconut sugar
1 Tbs chopped chipotles in adobo plus 2 tsp adobo sauce
2 tsp chili powder
1/2 tsp kosher salt
1/4 tsp black pepper
2 red onions, sliced
2 cloves garlic, chopped
2 1/2 lb beef brisket
6 whole grain rolls for serving
coleslaw and pickles for serving (see below for coleslaw recipe)

In large slow cooker, combine all ingredients through pepper. Stir in onions and garlic. Cut beef crosswise into 3 pieces and add to slow cooker. Cover and cook on low about 8 hours or until meat easily pulls apart. Shred beef w/two forks and stir back into the cooking liquid. Serve on rolls and top w/coleslaw and pickles.

Coleslaw:
1/4 cup mayo
1/4 cup plain yogurt (I prefer full-fat)
1 Tbs agave nectar
1 tsp lemon juice
1/2 Tbs white vinegar
1/2 Tbs dijon mustard
1/4 tsp either celery seed OR caraway seeds
1/4 tsp salt
a few turns of the pepper mill
2 1/2 cups shredded cabbage (about 1/2 small head)
1 cup grated carrots

In large bowl mix everything through pepper. Add cabbage and carrots and stir well to combine. Chill well before serving (make this in the morning when you put your meat in the crock and you'll have homemade coleslaw to top your bbq beef sandwiches when you get home from work!)

Roasted Cipollini Onions and Tomatoes with White Beans (Vegetarian)
I'm getting some Cipollini onions in my produce box this week so I had to Google them to find out what they are. Sounds like they are delicious when roasted so I'm going to make this recipe I found from the Smitten Kitchen. It looks amazing!

Garlicky Shrimp and Spinach w/Ciabatta  (This fed 2 adults and 2 small children. If you want to feed 4 adults or bigger kids, I'd double. You will be able to use the loaf of ciabatta in both the cipollini recipe and this one.)
EVOO for sauteing + extra for drizzling
4 cloves garlic, thinly sliced
1 red chile, thinly sliced (you can seed this for less heat or use red pepper flakes)
kosher salt and pepper
1 lb raw medium shrimp, peeled and deveined (I use wild-caught shrimp b/c farmed shrimp is usually fed an unnatural diet)
1/3 cup dry white wine
1 bunch spinach, thick stems removed, washed and drained
4 thick slices ciabatta bread

Heat EVOO in large skillet and saute the garlic, chile and 1/4 tsp salt and a few turns of cracked pepper. Add shrimp and cook 1 min. Flip shrimp, add wine and bring to boil. Add spinach and cook, tossing, until just beginning to wilt, about 1 min. Toast your ciabatta bread, drizzle w/EVOO and top w/shrimp and spinach.

Salmon w/Pineapple Rice (serves 4)
1 cup brown rice
8 oz pineapple chunks, drained
1-2 jalapenos, seeded if desired and finely chopped
1/2 cup fresh cilantro, chopped
4 pre-marinated salmon fillets (I like the wild Alaskan marinated salmon from Costco)

Cook rice according to package, fluff w/fork and fold in the pineapple, jalapeno and cilantro. Meanwhile, cook salmon in skillet or on grill according to package and serve atop rice and serve with a side salad or grilled veggies of choice.


Slow Cooker Pork & Black Bean Soup (serves 6)
6 cups low sodium chicken broth
1 large red onion, chopped
4 cloves garlic, chopped
1 Tbs chopped chipotles in adobo sauce, plus 2 Tbs sauce
2 tsp ground cumin
1 lb dried black beans, sorted, rinsed, and soaked overnight
2 lb pork shoulder (you'll have to fish out the bones later or if you go w/boneless you only need 1 1/2 lbs)

Combine all ingredients in large (6 qt) slow cooker and cook on high about 8 hours or until beans are tender and pork pulls apart easily. Shred pork w/forks if needed, and use a potato masher or immersion blender to puree the soup to desired consistency (I like some beans still whole but a thick sauce). Season to taste w/salt and pepper and serve topped w/salsa, sour cream and chopped cilantro.