Recent Recipes

Roasted Squash with Purple Cauliflower “Couscous-Style"

Cauliflower belongs to the cabbage and Brussels sprouts family. Its sisters include kale, broccoli and collard greens. Cauliflower is low in fat and carbohydrates, but high in fiber, folate and Vitamin C. The phytochemicals in the cabbage family are very beneficial to human health. Sulforaphanes protect against cancer, carotenoids are anti-inflammatory and purple cauliflower is rich in anthocyanins, anti-oxidants found in red cabbage and red wine.

This recipe calls for purple cauliflower and is 100% gluten-free. You can also use white or orange cauliflower will work, too. Instead of using wheat couscous, the grated florets have the texture and feel of regular couscous. This recipe is rich in nutrients found in the squash, dried blueberries and the nuts of almonds, walnuts and cashews. It is perfect as a main vegan dish or as a side with chicken or fish. The colors of the dish are spectacular and perfect for fall.

Autumn Grapefruit Kale Quinoa Salad

Fall is a great time to experience flavors. This salad captures the essence of autumn. When using kale, the bitterness is easily offset by the addition of citrus. The quinoa provides fiber and protein. It gives an underlying savory flavor and earthiness of the salad. Extra crunch comes from the apples and almonds.

The health benefits of this salad are exceptional, loaded with vitamins, anti-oxidants, fiber, protein and immunity fighting kale. It is vegan, low in sodium and gluten-free.

Smoked Salmon Corn Chowder

Fall is definitely a warm soup season to take the chill out of the air. This chowder is creamy without cream, easy to make and rich with 0mega-3 fats. No need for bacon as the honey-smoked salmon made locally is just the ticket. The base uses a very good pure product from Pacific Natural Foods, Organic Creamy Butternut squash soup, light in sodium. This provides an excellent base to the chowder without added fat, cream or extra salt.

Sledge Hammer Style Grilled Chicken Served with Asparagus & a "Heart-Healthier" Hollandaise Sauce

Here’s one cooking utensil, you probably never thought was possible. In fact, there are several “cooking” utensils that you will need to buy and use for this recipe.

First, to clarify, this technique does not harm any live chickens. This is a cooking technique that involves using a clean unused sledge hammer, which helps pound out the meat. You can find this tool at your local hardware store. This sledge hammer is a smaller hand-held version. The big sledge hammer is for true destruction, so we’ll leave that for your next kitchen renovation.

Next, you will need a ball of cooking twine, parchment paper and a solid surface to pound the chicken breast to a thin sheet.  And as always, a cast iron skillet will work just as well for this cooking technique.

The asparagus is parboiled to keep the moisture and color in the asparagus.

When grilling the chicken, remember that since we have pounded the chicken, the outside will cook fast on the grill, as the chicken is not thick. Bring it to 1700F. So, it is best to make the Hollandaise sauce first and keep it slightly warm as things happen quickly. The chicken can be prepared ahead of time, up to 6 hours in the refrigerator.

Grilled Colorado Peach Gazpacho Salad

Originating from the Andalusia region of Spain, traditional gazpacho is made from tomatoes and fresh garden vegetables of peppers, onions, cucumber, garlic and vinegar. The Americanized version changes the flavor to southwest with the addition of cilantro and lime. This recipe is a twist on the original using fresh Colorado peaches, grill roasted for a rich smoky flavor.

Why grill a fresh Colorado Palisade peach? For this recipe, the roasting will change the taste from sweet to a savory flavor which is perfect for this salad. It is similar to roasting a bell pepper, removing the char of the skin. The natural sugars will caramelize. 

The vegetables are not finely chopped, making the gazpacho ingredients a perfect chilled summer salad. However, pulse-blending the vegetables and adding peach nectar, the salad becomes a chilled gazpacho summer soup. Either way, the ingredients are packed with vitamin C and loaded with colorful antioxidants.

 

The Carrot Dog

There are so many ingredients in hot dogs these days that unless it’s a no nitrate, clean product, I would not want to sink my teeth into at a BBQ. If Applegate Farms or a 100% beef hot dog is not available, this is great on the grill. You won’t miss the meat. Trust me (and there’s more room to sneak in a cookie for being good!) 

Black Bean Zucchini Veggie Burger

Veggie burgers are challenge to create a “meaty” texture. Commercial veggie burgers have additives, which makes them stick together, unlike in your own kitchen where you can use fresh ingredients.

The only options for “glue” to hold the burger together are eggs, breadcrumbs and pureed ingredients. One simple  technique is to prevent the mixture from getting too “wet”, by firming and compressing the patty, which removes excess water and then freezing the veggie patty until ready. These patties can be placed in the oven, on a skillet or the grill.

The zucchini adds a structural binder to the burger. When grilling, it is best to use a pizza stone, soapstone or aluminum foil to create an even sear. This allows the burger to maintain its shape and make a crispier surface.

Asian Styled Ahi Tuna Burger

Very few things are more Americana than the traditional hamburger. This heart healthy Ahi Tuna burger however blends together the spicy antioxidant flavors of ginger, Asian chili sauce and sesame with and added bonus crunch of water chestnuts. Ahi (also known as yellow fin tuna) has the good fat, omega-3s that give this burger some additional anti-inflammatory properties of ginger and chili. Skip the meat and fire up the grill as this “burger” is sure to please. 

 

 

Chilled Spring Soup Trio

I love spring, especially for the fresh start of the produce season. Chilled soups are just perfect for the spring and summer months. Serve these soups individually or as a tasting trio (Asparagus, Chilled Orange Strawberry Rhubarb and Chilled Mango Gazpacho) as a perfect spring starter to an evening dinner. Also this is a great way to achieve at least seven servings of fruits and vegetables daily. 

Asparagus is available pretty much year round and this soup can be served warm or chilled, depending upon the seasonal temperature. Look for green fresh, crunchy small stalks as they have more flavors and are less woody.

The Chilled Orange Strawberry Rhubarb is a perfect spring chilled soup with the benefit of vitamin C from the oranges and strawberries plus vitamin A from the rhubarb. Rhubarb is actually classified as a vegetable, but the majority of us consider it a fruit. It is quite acidic so the soup needs a sweetener. Sugar, honey, agave nectar or stevia can be used. Just add the sweetener at the last step and adjust sweetness to taste. The soup is best made fresh the day that it will be served.

And lastly, we have the mango gazpacho, which is originally from the Andalusia region of Spain where traditional gazpacho is made from tomatoes and fresh garden vegetables of peppers, onions, cucumber, garlic and vinegar. This Cooking Cardiologist/Americanized version changes the flavor to southwest with the addition of cilantro and lime.  This recipe is a twist on the original using fresh mangos and a prepared mango puree found in the juice section of most grocery stores or natural food stores. This chilled soup is loaded with vitamin C and colorful anti-oxidants. Serve in chilled martini glasses.

 

 

Spring Wraps

Just in time for Springtime!