Spinach Salad:
Lay a pile of fresh spinach on a plate or platter. Slice up some strawberries and red onion and layer them on top of the spinach. For a dressing, a super simple balsamic dressing is all you need. Combine 1 part good quality balsamic vinegar with 2 parts extra virgin olive oil, a little salt and pepper. Mix well and drizzle over the salad. Serve as a side dish or top with a couple slices of local goat cheese or grilled chicken or fish for a light and healthy meal.
Salad Bundles:
This was inspired by a dish I had when in Rome a few years ago. It was incredibly simple but so delicious. Separate a head of romaine lettuce into individual leaves. In the center of each leaf lay a couple thin slices of carrot, cucumber, radish, and any other veggies you want to throw on. Drizzle moderately with extra virgin olive oil and sprinkle with salt. To eat, just grab the bundle like a taco and chow down. So fresh. So good. I suppose you could use utensils for this, but really, where’s the fun in that!?
Tomato Mozzarella Salad:
This one gets tricky, so pay attention. Slice up some tomatoes. Slice up some fresh mozzarella. Still with me? Lay the slices on a platter, alternating between tomato and mozzarella. Top with fresh basil- just tear the leaves up and scatter around, a drizzle of extra virgin olive oil, and sprinkle of salt.
Zucchini Boats:
Slice zucchini in half lengthwise and scoop out center, leaving a ¼” boarder all the way around. Now you’ve got the boat. To make the filling, chop up the scooped out zucchini and mix with some chopped tomato, basil and fresh grated parmesan cheese. Fill up the boats, drizzle with a little olive oil, and bake at 350˚ until tender, about 20 minutes.
Seared Sesame Tuna with Wasabi Sauce & Bok Choy
Serves 2
For the Tuna:
2 Ahi tuna steaks
Dark sesame oil
Sesame seeds
Salt & Pepper
Drizzle both sides of tuna with sesame oil, then sprinkle each side with sesame seeds, salt and pepper. Heat a non-stick pan on the stove to medium-high. Drizzle a little olive oil in the pan. Sear the tuna on each side for about 1-2 minutes, depending on how hot your pan is.
For the Bok Choy:
1 clove garlic, thinly sliced
2 Baby bok choy sliced in half lengthwise
¼ cup sliced Grape tomatoes
1 tsp Soy sauce
1 teaspoon Sesame oil
Salt & Pepper
In the same pan you seared the tuna in, sauté the garlic in a little olive oil for about a minute. Lay in the bok choy, cut side down, toss on the tomatoes, drizzle with soy sauce and sesame oil. Cover and cook for 2-3 minutes, until the bok choy leaves are beginning to wilt. Season with salt and pepper.
For the Wasabi Sauce:
3 oz Plain yogurt
1-2 teaspoons Wasabi paste
Salt & Pepper
Mix ingredients in a bowl. Start with 1 teaspoon wasabi paste and add more depending on how spicy you like it.
Poached Salmon
(serves 4)
1 lb wild salmon
1 tsp peppercorns
1 tsp coriander seed
½ bunch of dill
Juice of ½ a lemon
1-2 cup water
Put peppercorns, coriander, dill, lemon juice and 1 cup water in deep pan with lid. Bring to simmer. Gently add in salmon (skin side down), add in more water to cover just cover salmon if needed. Cover pan and simmer about 6-7 minutes. Remove from liquid and cool on a plate. Serve with sliced cucumbers and creamy dill sauce.
Creamy Dill Sauce
(serves 4)
4 tbsp sour cream
4 tbsp plain yogurt
1 tbsp lemon juice
2 tbsp chopped dill
Salt & pepper to taste
Combine all ingredients in bowl. Spoon onto poached salmon.
Can also be served with chicken or vegetables.
Healthy Snacks
Fiddleheads
Fiddleheads are the unfurled fronds of certain species of fern. Basically, baby ferns. Their growing season is very short, from April through June. I got my first batch the other day at the local market. At $7.99/lb, they aren’t cheap. But they are a spring treat that bring back memories of my childhood in Maine.
They have a similar flavor to asparagus, perhaps slightly more mild, and a firmer texture. Fiddleheads are a good source of Vitamins A and C. They may look intimidating to the newbie, but fiddleheads are easy to prepare and versatile to cook with. Simply trim off the tip of the stem and give them a few good rinses with water. Throw them in some salted boiling water and steam for about 5-7 minutes, until their color lightens and they are tender.
Now the fun begins. You can eat the steamed fiddleheads as is, or you can season them up and add them to dishes. Saute them in garlic and oil (that’s what I did last night), toss with cooked shrimp and a squeeze of lemon juice, serve over pasta or rice, stirfry with veggies and chicken. Anywhere you’d think to use asparagus or any other green veggie, you can use fiddleheads. But hurry up! The season’s a wastin’…
Chocolate Cherry Granola
5 cups rolled oats
½ cup honey
3 tbsp canola oil
1 tsp Cinnamon
3 tbsp Cocao powder
1 cup dried cherries (cranberries if you can’t find ‘em)
1/2 cup dark chocolate chips
1 cup slivered almonds
Heat oven to 250 degrees. Put oats in a large mixing bowl. Add in cinnamon and cocoa powder. In measuring cup, combine honey and oil well. Pour into oats and combine all ingredients well, making sure to break up any large chunks. Bake for 1 hour and 15 minutes, stirring every 15-20 minutes. Let cool completely, then add in fruit and chocolate pieces. Mix well. Enjoy!
This granola recipe is heart-healthy. Both cherries and dark chocolate contain antioxidants that help protect the heart. Oats contain soluble fiber which helps remove excess cholesterol from the blood. Cinnamon helps to control blood sugar levels naturally.
Ginger: We often think of this flowering rhizome when baking cookies around the holidays, or when eating Asian cuisine. But ginger has more to offer than as a seasoning or spice. It also boasts potent healing properties.
Ginger has long been known to be helpful with nausea, vomiting, morning sickness and motion sickness. But research is now showing that it also has anti-inflammatory properties, helpful for treating arthritis symptoms, and blood thinning properties similar to aspirin. Additionally, ginger helps to boost the immune system, relieve gas and stimulate digestion. When used fresh in meat and bean dishes, ginger helps to break down proteins making these foods easier to digest.
Ginger’s warming properties make it an ideal addition to your diet during the cold months. Grate fresh ginger into soups, stir fries, or marinades. Steep a slice in hot water with lemon and honey for a deliciously sweet, soothing yet mildly spicy tea. Kept in the freezer, fresh ginger will last indefinitely. Grate what you need, when you need.
Take one Ginger and call me in the morning!