Journey to Optimal Health

February 28, 2012

Cauliflower Salads

Filed under: Recipes — Tags: , , — Sarah Coffin @ 1:10 pm

Cauliflower is high in vitamin C, low in calories, low in carbohydrates, and a cancer fighter.  I use it instead of rice, or cous cous all the time.  It’s satisfying gluten free, bloat free, and quick!

Steam the cauliflower and then chop it all up coarsely.
Throw it in a bowl with the remaining ingredients of your choice.
Toss with the dressing and devour it.  This is such a satisfying and guilt free salad.

Cauliflower Niciose

2 cups Cauliflower
1/2 cup chopped spinach
6 Cherry tomatoes
1/8 Cup Cucumber
3 Kalamata olives sliced
1 tsp Parsley
2 tsp capers
1/2 can of tuna or cubed tofu
Chopped walnuts, almonds, or pine nuts (optional)
feta (optional)
Red wine vinegar
olive oil

Asian Cauliflower Mix

1-2 Cups Cauliflower
1/2 Cup Edamame
1 tsp Sesame Seeds
1 Green Onion chopped
½ an Orange
1/8 cup chopped Red pepper
Cilantro

Rice wine vinegar

Sesame oil
Cauliflower Curry Salad

2 Cups Cauliflower
1 Tbs Raisins
1/8 cup shredded carrot
2 Tbs sliced green onion

1/4 C green peas

1 tsp curry powder

1 tsp cinnamon

1/4 Cup Plain Greek yogurt
2 Tbs White Balsamic vinegar
2 Tbs Walnut oil or olive oil

1 Tbs honey

Kathy’s Quiche

Filed under: Recipes — Sarah Coffin @ 9:40 am

Spinach, Onion & feta Quiche

I med onion

6 oz of spinach

2 large eggs

1/2 c egg beaters or similar egg substitute

1/2 c all purpose flour (have not yet tried gluten free flour)

1/2 tsp baking powder

1/4 tsp salt

Pinch of cayenne pepper

1 + 1/3 c skim milk (we use homemade almond milk)

1/2 low fat feta cheese

Cooking spray

 

Preheat oven to 400 degrees.

Spray quiche pan (pie pan).

In a medium pan, cook onion w cooking spray until translucent and tender.

Add in spinach and cook until just wilted.

Set aside to cool.

In a large mixing bowl, whisk together eggs, egg substitute, flour, baking powder, salt and cayenne.

Whisk in milk and then stir in onion-spinach mixture.

Pour into prepared pan.

Top w feta cheese.

Bake for 25 minutes or until center is set and outside is golden brown (really pretty).

Let sit for at least 5 min before serving.

 

6 servings

 

142 calories per slice.

6 gr fat

14 carbs

2 g fiber

11 g protein

January 31, 2012

Cioppino – An easy seafood stew

Filed under: Recipes — Tags: — Sarah Coffin @ 8:49 am

I made this for my Mom and Dad over the weekend, and it was so wonderfully easy and satisfying.  I made a loaf of homemade bread, but I think it would be really good with wild rice too.  This recipe is almost directly from Bon Appeitit.  I just made a few adjustments.

 

1 teaspoon fennel seeds

2 tablespoons olive oil

1/2 medium onion, finely chopped

1 small (or 1/2 large) fennel bulb, finely chopped

4 garlic cloves, coarsely chopped

2 bay leaves

1 teaspoon dried oregano

1 teaspoon crushed red pepper flakes

Kosher salt and freshly ground black pepper

1/2 28-ounce can whole peeled tomatoes, crushed by hand, juices reserved

1 cup dry white wine

1/2 8-ounce bottle clam juice

1 pound skinless fillets haddock or U.S. Pacific cod, cut into 1″ pieces

1 pound large uncooked shrimp, peeled and deveined, or frozen king crab legs, thawed

Country-style bread or wild rice


Toast fennel seeds in a small skillet over medium heat until fragrant, about 2 minutes. Finely grind in a spice mill; set aside.

Heat oil in a large heavy pot over medium-high heat. Add onion, fennel, garlic, bay leaves, oregano, and red pepper flakes. Season with salt and pepper. Cover, and cook, stirring occasionally, until onion and fennel are soft, about 12 minutes.

Stir in ground fennel seeds, tomatoes with juices, wine, clam juice, and 1 cup water. Cover, bring to a boil, reduce heat to medium-low, and cook, stirring often, until flavors meld, about 15 minutes. Stir in fish, and shrimp and bring to a simmer. Cover and cook for 5 minutes or until cooked through. Serve with bread or rice.

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