Dinner’s On The Table – Healthy Specialty Foods & Recipes

     I’ve had many inquiries about cooking for a Vegetarian.  It’s not as difficult as it sounds.  Most of us eat at least one Vegetarian meal a week. 

     When’s the last time you had Eggplant Parmigan?  Yup, it’s a Vegetarian meal.  Bean Burritos, Fettuccini Alfredo, Veggie Omelets or Quiche are all Vegetarian meals that don’t require any special ingredients.  Now there are plenty of ingredients that you either need to purchase or make yourself for other dishes, but many Vegetarian meals can be prepared easily by anyone with just a few kitchen skills.  The really hard part is making sure the meal is balanced.  Many Vegetarians don’t get enough protein, and alternately have too much fat or carbs in their diets. 

     I’ve seen the Vegetarian offerings at restaurants.  Some get it right and offer delicious, nutritionally complete meals.  While most just offer a veggie burger or a veggie plate.  Broccoli, cauliflower, green beans, and rice.  Now THAT’S going to make me want to give up meat?!

     What makes matters worse for many Vegetarians is having to prepare meals for themselves and the meat eaters in the house.  It’s just too much work!  Nobody wins.  How does someone who doesn’t eat meat prepare a chicken dish?  I know I taste everything I make.  There are a few foods that can substitute easily for meat.  Seitan and tofu are good sources of protein.  When prepared properly, they’re both delicious!  I know what you’re thinking… TOFU????? YUK!  It has no flavor, and I don’t like the texture.  Not so if you do it right!  If you want your tofu to taste good, you need to infuse it with flavor. 

     Place a skillet over medium heat.  Add your choice of flavors.  Soy sauce and toasted sesame oil are really nice for Oriental dishes.  Heat the sauce then add cubed, dried tofu to the skillet.  Allow the tofu to cook for a few minutes, until at least half the sauce is absorbed and the tofu starts to brown.  Flip the pieces over and continue to cook until all the sauce is absorbed and the tofu is browned on the bottom.  Remove from skillet and prepare the rest of your dinner.  Toss tofu cubes in at the end to avoid breaking the tofu.  (If you don’t use all of the tofu, you can top a tossed salad with it for lunch the next day)

     You can use any marinade you like to get similar results.  Think pesto, a nice vinaigrette, any Indian spice mix with a bit of oil.  The options are endless and delicious!

     Call us to set up a cook date!  We can whip up healthy meals for homes with both Vegetarians and meat eaters.

     For more information on adding green to your diet, check out www.greenyourdiet.org  

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We went to the Dutchess County Fairgrounds in Rhinebeck this past Sunday for Maple Weekend.  It was wonderful.  We got to stand in the evaporator and take in the maple scented air.  We sampled fresh maple syrup right out of the evaporator.  We took a walk through the grounds to see the tapped trees, and we had a yummy meal of pancakes, sausage and fresh maple syrup. 

There were many people purchasing honey and maple products from Remsberger Maple Farm and Apiary.  The question of the day is this…What do I do with the syrup and sugar now that I have a years worth?

There are a few really easy applications, such as top your ice cream or yogurt with maple syrup.  It’s delicious and when you use a good quality low fat unsweetened yogurt, you have control over what you’re eating.  Instead of a spoonful of sugar on your oatmeal, try maple syrup!  The next time you make an apple cobbler, replace some of the sugar in the topping with maple sugar. 

Here’s a nice way to incorporate maple into savory dishes, like salmon.

Maple Salmon on a Cedar Plank

Ingredients

4 4-6 ounce salmon filets (can be a whole filet or individual pieces)

Salt + pepper

1/4 cup real maple syrup

1 lemon, juice and zest

1/4 cup chopped parsely

At least one hour before you are ready to grill, soak your cedar planks in water.  This can be done in the morning for dinner tonight.  You need a good soaking inorder to get enough smoke to nicely flavor the fish.

Fire up your grill to 350-400. 

Combine maple syrup, lemon juice, some of the zest and parsley.  (Taste before adding all of the lemon, adjusting to your liking)

Place the cedar planks on the grill.  Close the grill for up to 2 minutes to allow the planks to start smoking.

Lay fish on planks, but be careful not to crowd the fish.  Sprinkle lightly with salt and pepper.  Brush some of the maple mixture on the fish. 

Cook with the cover closed for 15-18 minutes, until the fish flakes with a fork.  (The fish will be cooked through and will have a nice smokey flavor)

While the fish is cooking, put the maple mixture in a small sauce pan and bring to a boil.  This will concentrate the flavors for a final glaze.

Using a clean brush, baste with the maple mixture before serving. 

Garnish with a wedge of lemon and more fresh parsley.

No problem if you don’t have a grill or just want to cook this in your oven.  Place the soaked cedar plank on a baking sheet.  Set the sheet in a 350 oven for up to 5 minutes to get the plank heating.   These are the only changes to the grill instructions. 

If you don’t want to use the cedar plank, just place the fish in a Pyrex container and bake the prepared fish for 15-18 minutes in a 350 oven.

If you like your fish rare rather than cooked through,  start checking the fish after 10 minutes. 

Note: Only use cedar that is sold for cooking.  Cedar from a lumber yard has been treated with chemicals.

Maple Weekend continues this weekend, March 28 and 29 at the Fairgrounds.

www.remsburgermaple.com/

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     If you do a search for a Creamy Pinto Bean Soup online you will find dozens of recipes. As we usually do, we found a recipe that sounded good and tested it out. By itself it was an excellent soup. But we wanted to make it for dinner and have it be satisfying as well as a well-rounded meal.  

     The soup is a delightful, creamy soup without any chunks as it’s pureed in the blender, a food processor, Magic Bullet or trusty hand-blender. What we did to maximize the meal-worthiness of the soup is add a topping. Just as Campbell’s Soup suggests that you can top their Tomato Soup with anything you want, you can do the same with this Creamy Pinto Bean Soup.

First we’ll start with the Soup:

2 cups sodium-free vegetable broth or bean stock (Use Beef Stock for a heartier taste to go with the topping)
1 cup water
2/3 cup chopped onion
3-4 garlic cloves, sliced
1 medium jalapeno pepper, chopped (size depending on how hot you like it), or a pinch of Cayenne.
3 cups cooked pinto beans (You can use 2 cans of pinto beans, drained)
1 1/2 cups fresh tomatoes, chopped or use canned tomatoes
1 1/2 teaspoons cumin
3/4 teaspoon oregano
1/4-1/2 teaspoon salt (optional) 

1.  Pour stock in pot. On Medium heat, soften the onions, garlic and pepper in stock and water for 5-10 minutes. Prepare other ingredients.

2.  Add remaining ingredients except salt and bring to a boil. Reduce heat to a simmer and cook, mostly covered, 10-15 minutes.

3.  In 2 batches, puree the soup in a food processor until creamy. Add salt to taste, if desired.

4.  Return to pot and keep over low heat until ready to serve.

Now for the topping:

1/2 lb. Ground Beef
1/2 cup Diced Green and Red Peppers
1/2 cup Scallions, Diced or Onions
1/2 cup Canned Corn
1/2 cup Zucchini Squash or Fresh Tomatoes Diced
1/2 package of Taco Seasoning or make your own – or use Penzey’s Rojo Taco Seasoning (Our Favorite) 
 (If you prefer to use the whole package of taco seasoning just double the recipe and have leftovers!)

1.  Prepare the Beef according to seasoning packet.
2.  Add remaining ingredients and cook until the vegetables are the desired softness.

     Optional Ingredients: Sour Cream, Guacamole, Lime Juice, Chopped Cilantro Leaves, Cotija Cheese (Mexican Cheese like Romano) or Shredded Monterrey Jack or Cheddar.

     Serve the soup in large shallow serving soup bowls. Spoon 1/2 cup or desired amount of topping in the middle of the soup. It will sink so pile it up. Top this with Sour Cream or Guacamole and a sprinkle of Cilantro. Then squeeze lime juice in the soup around the topping followed by a sprinkling of cheese. Serve with Nacho Chips or some Crusty Bread. Fantastic!!!

     Prep and cook time 30 minutes for soup/45 minutes overall. Serves 4-6.

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     Pizza is by far the number one food served for a Super Bowl Party. You could order out for it, but you may not know what everyone wants on their pizza. And it’s cold by the time you go for seconds. Here’s a way to create a pizza buffet without keeping the oven on all night long, yet folks can enjoy hot, delicious pizza their way!

     Grilled Pizza is quick and easy and you can get started making the shells tonight. First of all, very important. If you don’t have an interest in standing in the freezing cold in front of your barbecue grill and you don’t have a stove top grill pan, you may want to go out and get one. They’re relatively inexpensive ($20-30) and very useful all year round.

     Then buy some pizza dough and toppings from your local megamart. Your going to make 8 individual pizzas out of each dough ball. So estimate how many your guests may eat and buy accordingly.

     When you get home let the dough rest at room temperature for 2 hours or until the dough rises and looks nice and fluffy from all the yeast activity. Spread some flour on your work surface and punch down your dough with your knuckles. Then form it back into a ball. Now take your pastry dough cutter, or a knife if you don’t have one, and quarter the dough and then half each of the quarters so you have 8 little dough balls.

     In the meantime, get your grill pan hot – use medium heat. Or start up your barbecue – on low for now. You can also spray some oil on the surface just before placing the dough.

     Spread a small amount of additional flour as needed on your work surface. You can either take a rolling pin and roll out each dough ball, or do it by hand to give it a more rustic look. If by hand, punch the dough down with your knuckles. Then grab an edge of the dough, lifting it off the surface. Place your fingers of both hands next to each other and lightly stretch apart. Don’t pull too hard or too far or you’ll put a hole in the dough. Gravity will be pulling and stretching the dough downward. Go around the dough at least once. You’re trying to make the dough into a rough circle but not too thin. Place back on the surface and spray cooking oil on one side of the dough. This side will be going down on the grill pan first.

     Take the dough by one edge, hands apart. You want to lay the dough’s bottom oiled edge onto the far side of the pan allowing it to "stick" so you can stretch the dough over as far as possible to the other side of the pan. Don’t worry, when the dough is cooked it won’t continue to stick to the surface. The pizza dough will cook fast, only a few minutes on each side. And you’ll have nice grill marks to show for it. Repeat with all your dough. You can wrap them in plastic and keep them at room temperature until the next day or put them in the fridge (but let them come back to room temperature before cooking because this way the toppings will cook faster and more evenly).

     On Super Bowl Sunday set up your pizza buffet line. The dough is already cooked so all you’re doing is making sure that the cheese melts and the toppings heat up. You can use your oven, broiler, toaster oven, specialized pizza counter cooker, frying pan or grill pan to reheat. If using a frying pan or grill pan, use a pot cover that doesn’t fit securely and allows air circulation, yet retains heat so the toppings heat through. A lower heat setting is best so you don’t burn the crust.

Important Note: Don’t put any raw foods on your dough – please cook them first!

 This works great for any party or sporting event (football, baseball, hockey, basketball, soccer).

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