Incredible Quinoa: Recipe Two

     If you've already read the previous post, "Incredible Quinoa: Recipe One," then you are well versed on the history and health benefits of our star super food, quinoa. For those of you who may have missed it, what you need to know is that this is a fantastic gluten-free grain that has a wide range of uses. From breakfast where it can substitute oatmeal and cream of wheat to holiday dinner, where (as we see with this recipe) it provides a nice alternative to bread stuffing which is not only dangerous for Celiacs, but also loaded with fats and carbs that can pack on the pounds for any of us.

     Before we move on to the Cranberry & Currant Quinoa, let me mention that the only trick to cooking with quinoa is that IT MUST BE WELL RINSED BEFORE COOKING! The best method is to allow the quinoa to soak in a colander for about 15 minutes and then give it a good rinse under cool water and drain off the excess liquid. This is critical in eliminating the soapy, bitter taste that comes from the grain's natural coating of saponin.* The soaking can be done while you prepare the other ingredients for this recipe and it will help to make your end result a delightful dish full of all your favorite holiday flavors.

FESTIVE FLAVORS FOR THE SEASON

CRANBERRY & CURRANT QUINOA

• 2 tsp extra virgin olive oil
• 1 small red onion, chopped
• 2 stalks celery, chopped
• 1/2 cup uncooked quinoa*
• 1 and 1/2 cups vegetable stock
• 1/3 cup dried cranberries
• 1/4 cup currants or golden raisins
• 1 Tbsp dried tarragon (or 3 Tbsp fresh tarragon, chopped)
• course salt & freshly ground pepper
• 1 firm baking apple (such as Braeburn or Granny Smith), cored and diced to 1/4 inch pieces
• 3 scallions, thinly sliced
• 1/2 cup slivered almonds or coarsely chopped walnuts, toasted (optional)

     Heat the oil in a large saucepan, over medium heat. Add the onions and celery and saute until tender, about 5-6 minutes, stirring frequently. 

     Add quinoa, stock, cranberries, currants and tarragon. Raise the heat to high and bring to a gently boil. Reduce heat to low, cover and simmer until liquid is absorbed and quinoa has sprouted a curly "germ," about 20 minutes.  Season to taste with salt and pepper.

     Stir in apple pieces, scallion greens and if using, toasted nuts.

     Yields 6-8 servings. 

     Reheats well and will store, refrigerated, for up to 5 days.

     Gluten-free, Vegan & YUMMY!!  Can be made nut-free. 

     This dish makes a great accompaniment to grilled tempeh or chicken, with a nice green salad to round out the meal. It also makes a perfect light lunch on its own!

Alter Eco Fair Trade Quinoa

 *Most quinoa will require the extra soaking time and a very thorough rinsing in order to eliminate the unpleasant bitter taste that comes from naturally occurring phytic acid. However, I have found that AlterEco brand quinoa can be enjoyed after rinsing only, no need to take the extra time to soak! They are also a fair trade company, which is even more reason to buy their product.

Incredible Quinoa: Recipe One

     Quinoa, pronounced (KEEN-wah), is an ancient "grain" that was harvested as a staple crop of the Incan civilization over 5000 years ago. They referred to it as "the mother grain," because it was known to them to treat many ailments and provide great health benefits. Fast forward to today and we are seeing a resurgence in the popularity of this long-forgotten super food. Although it is not technically a grain at all, but rather a seed, it is most commonly considered a grain because of its texture and culinary characteristics. Many nutritionists place quinoa amongst the most healthy foods on Earth, siting its immense nutritional value, high fiber, low calories and, most impressively, the fact that it is a complete protein offering all 9 essential amino acids. Cooks love quinoa for its nutty flavor and adaptability for use in a wide variety of recipes from hot soups to summer salads. I love quinoa because its gluten-free, quick to cook and serves as a great substitute for pasta dishes, bread stuffing or even rice, which gets to be an overplayed side dish. Quinoa is readily available in most any supermarket and can be cooked by just about anyone who can turn on a stove. The only trick you need to know is this: ALWAYS TAKE THE TIME TO THOROUGHLY RINSE BEFORE COOKING!! The tiny seeds have a natural coating of saponin  that causes it to be very bitter. A short soak and a good rinse under running water will eliminate the taste completely.
     In addition to quinoa, which itself is an excellent source of magnesium, today's recipe has delicious wilted spinach that also provides a healthy dose of this important mineral. I actually sought out this dish in an effort to increase my daily intake of magnesium which had been recommended by my naturopath as a possible remedy for frequent migraine headaches. By incorporating a few servings of quinoa and 4 to 5 servings of leafy green vegetables each week, I have increased my magnesium levels and decreased the number of painful headaches I am having. This Warm Quinoa Salad with Spinach provides a full serving of each and cooks up fast, tastes fresh and fills the belly, making it a great option for a weeknight meal.  I hope you'll enjoy every bite and feel happy knowing that you're giving your body just what it needs to stay healthy and strong.

A Perfect Weeknight Dinner

Warm Quinoa Salad with Spinach

• 1 cup quinoa*
• 1 and 1/2 cups water or low-sodium vegetable broth
• 1/3 cup dried cranberries (optional)
• 1/2 c red wine vinegar, plus additional for serving
• 2/3 c olive oil. plus additional for serving
• kosher salt and fresh ground pepper
• 1 lb fresh shiitake mushrooms, sliced
• 12 oz fresh baby spinach
• 8 oz goat's milk feta cheese, crumbled **
• 1/2 c sliced almonds, lightly toasted **

     
     Begin by soaking quinoa in warm water for 15 minutes and rinsing thoroughly under running water.* Drain and place in a medium saucepan over high heat. Add water or broth, 1 teaspoon salt and cranberries (if using). Stir gently and bring to a boil; reduce the heat to medium-low, cover, and let simmer 15-20 minutes, until liquid is absorbed. A small, curly "germ" will be visible on the quinoa seeds when it is cooked. Fluff the cooked quinoa gently with a fork.


     As the quinoa cooks, combine the vinegar, oil, 1 teaspoon salt and 1/4 teaspoon pepper in a medium sized bowl. Whisk gently to combine dressing. Add the mushrooms and toss to coat them. 


     Heat a large skillet over high heat. Add the mushrooms and dressing to the skillet and saute, stirring occasionally, for about 20 minutes. The mushrooms will darken and the dressing will reduce until the pan is almost dry. Some remaining liquid is okay.

     Transfer the quinoa, mushrooms and any remaining dressing to a large bowl. Taste and season with salt and pepper, if needed. Add the spinach and gently toss to combine. The warmth of the quinoa will slightly wilt the spinach leaves. Portion salad onto 4-6 serving plates, top with crumbled feta and toasted almonds. Drizzle lightly with additional olive oil and vinegar if you feel the salad needs more dressing. Serve warm as an entree or side dish.

     Yields 4 entree or 6 side dish servings.
     Gluten-free.  Can be made nut-free and vegan by eliminating cheese or nut toppings.

Alter Eco Fair Trade Quinoa

 *Most quinoa will require the extra soaking time and a very thorough rinsing in order to eliminate the unpleasant bitter taste that comes from naturally occurring phytic acid. However, I have found that AlterEco brand quinoa can be enjoyed after rinsing only, no need to take the extra time to soak! They are also a fair trade company, which is even more reason to buy their product.

**Be sure to leave these ingredients out if you desire either a vegan or nut-free dish. The recipe is just as delicious with the elimination of either one or both! If you are serving people with varying dietary requirements, these additions can also be served separately and added at the table.

Get Your Greens With A Sensational African Stew

     "Eat your greens." This is good advice that most of us have heard from our moms and our doctors, but how many of us actually do this? It is generally suggested that leafy greens such as spinach, kale, collard greens and chard be eaten at least 4 times a week. Some survey data has suggested that most American adults include these nutrient-rich veggies only ONCE a week. The amount of greens being eaten by children is, not surprisingly, even less. My theory is that many of us were turned off by these foods early in life when we were forced to take a soggy scoop of overcooked spinach slop along with the greasy grilled cheese that made up our cafeteria lunch at school. But please, don't punish an innocent vegetable just because it was manhandled by the lunch lady! When prepared properly, most any leafy green veggie will taste as wonderful as it looks. Plus, they really are powerhouses when it comes to health benefits.
     The star of this African Peanut Stew is kale, although you can opt for baby spinach if you're just not into the heartier, peppery kale leaves. Either way, the greens in this soup will provide cancer fighting antioxidents, immune boosting Vitamin C, bone strengthening calcium and lutein to protect your eyes. As if that wasn't enough, because of the low glycemic index and high fiber, these leafy greens can help control or reduce weight! A supporting cast of grains and legumes makes this a hearty stew that makes a meal all by itself. For those looking to up the intake of healthy foods for their kids, the unusual (but delicious) addition of peanut butter will go a long way in winning over the little ones. Its even tasty as a pureed soup if you are struggling with a child's aversions to food texture. If peanuts are a concern, the stew will work just as well with a simple substitution of SunButter or another acceptable nut butter.  So even if you feel convinced that you'd never get the family eating spinach and kale, give this recipe a try. I believe its up for the challenge!!

African Peanut Stew

• 1 onion, finely choped
• 2 tsp minced garlic
• 1/8 tsp cayenne pepper (or to taste)
• 2 cans (15oz) low-sodium vegetable broth
• 1 large sweet potato, peeled and cut into 1/2" dice
• 1/2 (15oz) can chickpeas, rinsed and drained
• 1/2 cup long grain brown rice
• 1/4 cup natural peanut butter*
• 2 cups chopped kale leaves, or baby spinach
• juice of 1 lemon
• 1 Tbsp soy sauce or Braggs Liquid Aminos
• salt
• Tabasco sauce to taste (optional)
• chopped parsley and dry roasted peanuts (for garnish)*
• lemon wedges (for serving)

     Begin by heating a large saucepan over medium heat. Saute the onion, garlic and cayenne pepper in a small amount of vegetable broth, just until onion is soft, about 5 minutes.

     Add the remaining stock, sweet potato, chickpeas and rice. Bring this to a boil, cover, reduce heat and simmer until the rice and sweet potatoes are tender, about 40 minutes. Add up to 1/3 cup of water if too much liquid has been absorbed. The stew should be hearty with a gravy-like broth.

     Once the stew has simmered, combine 1/2 cup liquid from the stew pot with the peanut butter in a small bowl and stir until it is smooth. Add this mixture to the stew, along with the kale (or spinach). Continue cooking for 3-5 minutes.

     Stir in the lemon juice and soy sauce. Season to taste with salt and Tabasco. Serve warm, topped with chopped peanuts and parsley, as well as a lemon wedge.

     Yields 4 servings.
     Gluten-free, vegan, comforting and delicious.

     *If you need to avoid peanuts, substitute an equal amount of an acceptable nut butter or SunButter, which is free of peanuts and tree nuts. Also, be sure to skip the chopped peanut garnish!
 

ATTN: GENTLEMEN: A Quick Curry To Keep the Ladies Happy and Healthy

CAULIFLOWER CURRY WITH GOLDEN RAISINS

     Indian food is delicious. Somehow, the spice blends of this part of the world transform even the least appealing vegetables into the most fantastically aromatic delights. Until I started preparing Indian food in our home regularly, we rarely ate powerhouse vegetables like spinach, okra and cauliflower. Now that I have amassed a notebook full of recipes and we opt for Indian once or twice a week, we are meeting and surpassing the recommended servings on all our veggies! Its no fun to feel like its a sacrifice of flavor and a major chore to incorporate a food into your diet that you KNOW you need to be eating more often. As adults we understand that sacrifices must be made, but who can blame a kid for turning up their nose at some of this stuff? Well, today's recipe will solve the "super-healthy, not-so-tasty" vegetable dilemma for the whole family. And its especially great for moms because it packs a serious kick of nutrients that are critical for women PLUS its easy enough for the older kids to get in the kitchen with Dad and take over dinner preparations for the night!
     Cauliflower Curry with Golden Raisins is a delicious and attractive dish that cooks up in about 30 minutes (start to finish) and provides a very well-rounded melange of nutritious fruits and veggies. This recipe is gluten-free, nut-free and vegan without having to make any special ingredient substitutions or eliminations. Its almost as if those added benefits were an afterthought in developing the dish. This means even the meat and bread lovers out there will enjoy eating it. The curry flavor is mild and sweet, so don't worry if you think Indian food is too spicy for you or your family, I can assure you this is not a "hot" dish. The golden raisins and carrots add a delicate, sugary hint that makes the kids gobble it up while the grown-ups are sure to appreciate the rich flavors of the curry powder, ginger and cumin.
     The outstanding health benefits of this curry come primarily from the cauliflower. As was previously mentioned, I never cared much for the taste of this cruciferous vegetable. Judging by the vegetable tray at any function I've ever attended, I'm not the only one! Cauliflower is one of the most nutrient-dense foods, relative to number of calories, that we can include in our diets. It is rich in B-vitamins, such as folate, which aid in cell growth and are considered of prime importance during pregnancy. It also contains Vitamin-C and selenium to help build the immune system. Perhaps the biggest benefit of cauliflower is its potential to fight and prevent breast cancer. Recent research shows promising results that certain photonutrients, in combination with the indole-3-carbinol present in the vegetable can increase estrogen metabolism while removing harmful toxins from the body and possibly even diminishing breast tumors! This should be enough to encourage any of us to cook up a little cauliflower now and again.
    Not to be out shined, golden raisins provide a supply of boron to fight against osteoporosis and carrots give us some beta-carotene while chickpeas power up the meal with added protein. Along with this winning combination, you'll also get lots of fiber which is sure to do a belly good. So healthy and absolutely full of flavor...let's get cooking! 

Cauliflower Curry with Golden Raisins

  
• 2Tbsp canola oil
• 1 medium onion, chopped
• 1 Tbsp minced fresh ginger
• 2 tsp minced garlic 
• 3 c cauliflower, cut into bite sized pieces
• 2 carrots, cut into 1/4" half-moons
• 1 Tbsp mild curry powder*
• 1 plus 1/2 tsp cumin
• 1 (14.5 oz) can stewed tomatoes, with juices, chopped
• 1 (15 oz) can low-sodium chickpeas, rinsed and drained
• 1/3 c golden raisins
• 1 c fresh or frozen sweet peas
• 1/2 c fresh parsley, chopped
• course salt and freshly ground black pepper 

     Heat oil in a large, deep skillet or Dutch oven with tight fitting lid over medium heat. Add the onions and saute for about 3 minutes, until softened. Add ginger and garlic and saute 1 minute more.
     Add the cauliflower and carrots, increase heat slightly and allow to cook, stirring often, for 6-8 minutes, until the cauliflower just begins to brown. Season lightly with a pinch of salt and pepper.
     Add the curry powder and cumin. Cook 30 seconds, stirring constantly.
     Now, add the stewed tomatoes (with juices), chickpeas and raisins. Season with an additional pinch of salt abd pepper, stirring to combine. Raise the heat to high and bring to a boil. Stir again and reduce the heat to medium-low. Cover and allow to simmer about 10 minutes or until the cauliflower and carrots are just tender. You may need to add 1/4 to 1/2 cup water while it simmers to keep the dish from drying out. Your end result should have a small amount of "sauce."
     Stir in the peas and parsley. Cover and cook 3 more minutes, stirring a few times. Taste and adjust seasonings, if necessary. 
     Serve warm or at room temp with steamed basmati rice.

     Yields about 6 servings.
     Vegan, Gluten-free, Nut-free, Soy-free.
     Delightful!

     * Be sure that you are using curry powder that is free of any anti-caking agents that may contain gluten! Many health food stores carry spice blends that are clearly labeled "Gluten Free." 
 

Corn Chowder to Cure the Common Cold (And Just About Any Ailment)

     This is the time of year when we all love a bowl of warm soup. Whether its a simple supper or a relaxing lunch break, soup really does soothe the body and the soul. The supermarket is chock full of canned varieties, boxed variations and even "quick-fix" mixes of dried beans, pasta and spices. The down sides to these are numerous, including the addition of preservatives, high sodium content, hidden allergens and less nutritional value than can be obtained by using fresh vegetables. And truthfully, most of these prepared soups don't taste that great and aren't that much of a time saver! 

vegan corn chowder with sweet potatoes and cumin

     One of my favorite soups to prepare, and hands-down my favorite to eat, is corn chowder. Traditionally, this is a cream based soup, usually cooked with bacon and bacon fat, high in calories and high in carbs. With a little adjustment and a few tasty additions, you can enjoy all of the comforting flavors associated with the best chowder and get a BIG dose of healthy vitamins and nutrients without all the fats and sugar-spiking carbohydrates.
     The two nutritional secrets to this recipe are sweet potatoes and cumin. Sweet potatoes are used in place of the more commonly included white potato and provide lots of fiber, Vitamin C and beta-carotene. The carotenoids found in sweet potatoes help stabilize blood sugars while facilitating the body's ability to use insulin and increasing metabolism. Beta-carotene offers a wide variety of benefits, including help in easing inflammatory conditions such as asthma and rheumatoid arthritis. In addition, this brightly colored root vegetable provides potassium, an electrolyte that is essential to all of us, but is especially necessary for nursing mothers.  Cumin is a smokey spice often found in Indian and South American cooking and serves to replace the deep flavor that is normally imparted by the rendered bacon fat and bacon pieces. Not only does this spice allow us to eliminate that fat and cholesterol, it also provides iron and releases essential oils that can aid in everything from respiratory ailments to concentration levels and improved memory. Many health care professionals believe that cumin can play a key role in preventing the onset of early Alzheimer's disease. And for the mom's who liked the benefits of the sweet potatoes for breastfeeding, here's an added bonus, cumin helps increase milk production, too. 
     If all of this isn't enough to get you're mouth watering and your tummy growling, let me just say that this is one of the most delicious soups I have ever eaten. I have shared it with quite a few friends and family who seem to agree, and it has become a regular dish in our home. It cooks up quickly and freezes well, so make a double batch and leave the canned soups at the grocery mart!!  

CORN CHOWDER WITH SWEET POTATOES & CUMIN

• 3 cups fresh corn kernels, or 1 (16oz) pkg frozen corn
• 2 (15 oz) cans wole kernel corn
• 2 c low-sodium vegetable broth
• 2 Tbsp olive oil
• 1 medium onion, chopped
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper
• 1/4 tsp cayenne pepper
• 2 tsp ground cumin
• 1 large (or 2 small) sweet potatoes, cut into 1/2 inch dice
• 1 c "Silk" brand creamer*
• 1 Tbsp pure maple syrup
• 4 scallions, thinly sliced

     Begin by pureeing the canned corn kernels in a blender along with their liquid and about 1c of the vegetable broth.
     Heat the olive oil in a large soup pot or Dutch oven over medium heat. Add the onion, fresh or frozen corn kernels, salt, pepper, cayenne and cumin. Saute 5-6 minutes, until onions begin to brown slightly.
     Add the sweet potatoes, pureed corn and the remaining broth and bring to a boil. Reduce heat to medium-low and allow soup to simmer until the potatoes are tender, about 15 minutes. Stir in creamer, maple syrup and scallions. Season with salt and pepper, if needed and serve.

     Yields 8 servings. 
     Refrigerate up to 3 days, freeze up to 1 month.
     Gluten-free, Nut-free and Vegan

 *If you do not desire a vegan-friendly soup, light cream may be used but will increase the fat and calories in this dish. "Silk" brand creamer can be found in the dairy case of most supermarkets along with the refrigerated soy milks. 

This One's For the Vegans & the Sweet Tooths!

     No one likes to eat something that doesn't taste good, and most of us like serving something unappealing to our guests even less. Its hard for a lot of us to imagine that a gluten-free, dairy-free, egg-free, nut free dessert could have any flavor at all, much less that such a concoction could have people fighting over who gets the last helping. Would you believe that there is a recipe that fits the bill AND has fewer calories than just about anything so delicious while providing a good dose of nutrients?? This just may be the perfect dessert, especially for those who have dietary restrictions to consider but still want to satisfy their sweet tooth.

     Now that your curiosity is peaked, let me reveal this amazing and all-around sensational, allergy-friendly delight...Tropical Kiss Banana Cream Pie with Whipped Coconut Milk!! This pie has a velvety, smooth filling with just the right hint of island-inspired fruitiness that pairs perfectly with a dollop of light-as-air coconut "whipped cream." This version is made with a traditional flaky pastry crust, put you can opt for any variety of cookie crust you like and add a whole other dimension to this easy, refrigerator pie. You'll definately be getting requests to make it often, so be creative and jazz it up with whatever suits your mood!!

TROPICAL KISS BANANA CREAM PIE

•  1 9-inch pie crust of choice, baked and cooled*
• 1 pkg (12oz) firm silken tofu, well-drained
• 1 cup mashed, very ripe bananas
• 2 tsp pure vanilla extract
• 1 tsp freshly squeezed lemon juice
• 3 Tbsp vegetable oil
• 1/2 c powdered sugar, sifted
• 2 medium-ripe bananas, sliced into 1/4" rounds
• lightly toasted, unsweetened coconut shreds, for garnish (optional)

     Allow the tofu to drain thoroughly through a fine mesh sieve or several layers of cheesecloth. Be sure to remove as much liquid as possible or your pie filling will be thin and not completely set.

     Once drained, put tofu in a food processor fitted with the metal blade. Add mashed bananas, vanilla, lemon juice, vegetable oil and powdered sugar and pulse until smooth and creamy, 1-2 minutes. Be sure to scrape down the sides of the container a few times as you go.

     Arrange the banana slices in a single layer inside the prepared pie crust. (You may not need all the banana slices, extras can be covered with plastic and saved for garnish.) Spoon filling over bananas and smooth the top with back of spoon. Cover loosely and chill in refrigerator at least 3 hours, until set.

     Sprinkle toasted coconut over pie and serve with a generous dollop of Whipped Coconut Milk.

     *Choose any pie crust that suits your dietary needs. My preference is Gluten Free Pantry's Perfect Pie Crust. (THIS IS NOT A VEGAN CRUST!!) Other tasty options include cinnamon graham cracker crust, which can be made using gluten-free graham cracker crumbs, or a similar cookie crust made with your favorite cookies, gluten-free, vegan or else wise! If peanuts are not a concern, Nutter Butter crust is a great vegan option. Cookie crusts can be baked and cooled, or used unbaked!

WHIPPED COCONUT MILK

• 1 can (14oz) unsweetened coconut milk*
• 2 Tbsp agave nectar
• 3 tsp pure vanilla extract
• pinch salt

     Shake the coconut milk vigorously before opening and pouring into a medium sized mixing bowl.  Cover and place in freezer for 25 minutes.

     Using an electric mixer, beat on medium speed for 4-5 minutes until milk thickens. Add agave nectar, vanilla and salt. Continue beating on medium speed for 12-15 minutes.

     Return whipped milk to freezer and chill until firm, about 2 hours. If not serving immediately, store in refrigerator (covered) for up to three days.

     *DO NOT use a "lite" variety coconut milk for this recipe as it will not whip up to the proper consistency.

     This pie is delicious and tastes as wonderful as any traditional cream pie that I have had. Don't bother telling your more skeptical guests that its vegan, they'd never guess!! Let them taste it and rave about its silky-smooth texture and bright tropical flavor before you shock them with the news that you made it with tofu! They will surely be amazed. HAPPY EATING!!

Dad's Famous Freshly-Caught Perch

Fresh Perch with Pineapple

     One of my first posts for this blog was a recipe dedicated to my mom, who had inspired me to perfect my macaroon-making skills. One of the first responses I received about that post was from my dad, who teasingly questioned why Mom had been featured here before he had been given proper recognition. I honestly had no answer for this. At least not any GOOD answer!

     I got to thinking on the question and decided that the only fair thing to do was to come up with some topic or recipe that was distinctly "Dad." I couldn't recall many meals that he prepared for us as kids, nor could I come up with a dish I had made for him that he seemed to enjoy more than usual. And then it hit me like lightning! TROUT. Fresh from the lake, perfectly filleted and prepared with a simple blend of butter and lemon. This was the epitome of my childhood culinary memories. For years I have been trying to find fish that tasted as sweet and delicious. My recollection of the flavor is so strong that it has ruined me for fish as an adult. Even at the best restaurants, it never tastes the same as Dad's TROUT.  Needless to say, I called my father almost immediately after my epiphany and said, "Dad, I'm gonna blog about your TROUT!! You know, the way you always made it after you'd gone out fishing?! I loved your TROUT!" He was oddly silent for a moment. "Ummm, that was PERCH," he finally replied. Well...that shed a lot of light on my 20 year search for the taste I remembered and longed for!   

     Armed with this new information, I got in touch with a friend who has expansive knowledge of all things fishy, and checked around town for a friendly fishmonger, and got on my Mac and started reading recipes.  I decided to abandon the butter and perhaps prepare my perch with a healthier fat, but I wanted to stay true to my dad's tradition and keep the flavors simple and citrus-y. I came upon a few recipes that paired ocean perch with pineapple, which sounded fantastic. These mainly called for baking or broiling, but relied solely on the fruit juice and olive oil to impart flavor. Doubtful that this would satisfy my taste buds, I came up with a few additions to doctor things up and the results have proven good enough to share with all of you! Although its not exactly like Dad's, this dish is very tasty, light but flavorful, and mild enough to win over folks who, like myself, think they just don't care very much for fish. My husband even said it was "the best fish (he'd) ever eaten!" As always, I hope this rates as highly with you and yours as it did at our house.

FRESH PERCH WITH PINEAPPLE & A PUNCH

• 6-8 fresh perch fillets
• 1 cup pineapple juice*
• 2 Tbsp freshly squeezed lime juice
• 1 Tbsp Worcestershire sauce
• 3/4 tsp salt
• 1 tsp chili powder
• 1/2 tsp Spanish paprika
• pinch freshly ground black pepper
• lime wedges or slices, for garnish
• vegetable oil, for preparing pan

     Place fillets in a single layer in a shallow dish, such as a glass cake pan.  In a small bowl, combine pineapple juice, lime juice, Worcestershire sauce, salt, pepper and spices. Whisk to combine. Pour over the perch fillets, cover tightly, and marinate in refrigerator for 1 hour, turning once.

     Preheat broiler and generously coat rack of broiler pan with vegetable oil.

     Remove fillets from dish and place, skin side down, on the prepared broiler pan. Reserve marinade.

     Broil fish 4 inches from heat for 10-12 minutes, brushing once or twice with reserved marinade. Fish is done when it flakes easily when gently touched with a fork.

     Remaining marinade may be heated in a saucepan and spooned over fish before serving. Garnish with lime wedges or twists. May be served over brown rice, if desired.

     Serves 3-4. Gluten-free, suitable for Partial Vegetarians.

      *This can be drained from canned pineapple, just be sure it is packed in pineapple juice and not light syrup!

     This is a delicately flavorful dish and is complimented nicely by lightly steamed vegetables of most any variety and a healthy grain such as brown rice or quinoa.  I served it with Butternut Squash & Blackeyed Peas and a fresh green salad with Maple Dijon Dressing, topped with a few Chili Pepitas to add a little crunch. For busy cooks, mix the marinade up to a day ahead, pour it over the fish after work and enjoy a restaurant quality meal any night of the week with just a few minutes of hands-on kitchen time.

The One & Only!

   

  My most heartfelt gratitude to my dad, Dave, for inspiring this dish and ending the years of frustration I suffered in trying to create it! Make it for your friends and loved ones, and may you all raise a glass to my dear, old dad. CHEERS!!

Gluten-Free Goodies

     Its getting to be my favorite time of year. World Series baseball games, college football and basketball in a college town, holiday gatherings, weeknights watching the newest season of our favorite TV shows and, if we're lucky, a few days with enough snow to make it an excuse to stay home and hibernate. There's pretty much some good reason to have a get-together and put out a few snacks and nibbles every week from now until Super Bowl Sunday! Truthfully, that's what makes me so happy to be reaching the end of autumn. I'm not even much of a sports fan or a television junkie and I get cabin fever after more than a day or two inside, but I do LOVE an excuse to make up a few favorite treats and invite our friends to stop by and enjoy them with us.  I especially like to offer our home and provide the food now that I have had to eliminate gluten from my diet. I can be confident that the good times won't be overshadowed by wondering and worrying what is safe to eat. Even if you don't want to play the role of host, there are plenty of opportunities to take some of these goodies on the road and thus ensure yourself a welcome reception at any friend's home. As an added bonus, you'll also get there knowing for certain that you'll have something "safe" to munch regardless of a food allergy or sensitivity. 

     Each of these recipes is gluten-free, simple to make, easy to entertain with, travels well and is sure to satisfy most anyone's hungry belly. You can even pack a few of them as a small holiday or hostess gift and jazz up that bottle of wine you were planning to take!

     The first, Hot Spinach-Artichoke Dip, is a favorite of just about everyone I know, except the vegans. It is made in a slow-cooker, so as long as you give yourself an hour or two to let the Crock-Pot work its magic, you'll only have to plan for about ten minutes of hands on work and the results are magnificent. Its also nice because you can turn the pot down to warm and have no worries about the dip getting cold and stiffening up.  The other two recipes may appear similar at first, but each has its own distinct character and appeals to a certain part of the palate. Sweet Spiced Nuts offer a warm, savory flavor with just a hint of sweetness, and Chili Pepitas are a terrifically addictive pop-in-your-mouth snack with a bit of a kick. Put a few scoops of these into a cellophane treat bag, tie it up with a pretty ribbon and go forth with your delicious gift...if you can resist eating them in the car before you get to the party!!

  HOT SPINACH-ARTICHOKE DIP

• 1 (14 oz) can artichoke hearts, drained and chopped
• 1 (16 oz) package frozen spinach, thawed, drained and chopped
• 2 (8 oz) packages cream cheese, cubed
• 1 (8 oz) package shredded monterey jack cheese, about 2 cups*
• 1 (8 oz) package shredded mozzarella cheese, about 2 cups*
• 1/2 (8 oz) package shredded mild white cheddar cheese, about 1 cup*
• 3 tsp minced garlic
• 1/4 tsp freshly ground black pepper
• Tabasco sauce to taste (usually about 3-4 dashes)
• Corn tortilla chips, for serving

     Place cream cheese, jack cheese, mozzarella and cheddar into a 3-5 quart crock-pot. Add the chopped and drained artichoke hearts and spinach. Add the garlic, pepper and Tabasco and turn the slow cooker on to High setting. Allow to heat for 1-2 hours, until melted, stirring occasionally. Reduce temperature to Warm and serve from the crock, stirring periodically to avoid forming a "crust" on top.  Serve with plenty of corn tortilla chips for dipping. Any leftover dip can be frozen and reheats well in the microwave.

     *Be sure to use cheeses that are gluten-free, as some processed products may contain hidden sources of gluten such as coloring agents.

     Serves 12-15. Gluten-free and Vegetarian.

SWEET SPICED NUTS

• 1/2 lb shelled, unsalted nuts (any mix of walnuts, pecans, almonds or hazelnuts)
• 3/4 tsp garam masala*
• 1/2 tsp freshly ground black pepper
• salt to taste
• 1 tsp olive oil
• 1 plus 1/2 tsp brown rice syrup (or honey, if not vegan)

     Preheat oven to 300 degrees. Line a baking sheet with parchment paper.

     Combine nuts, garam masala, pepper and salt in a large bowl, stirring well. Drizzle nut mixture with the olive oil and brown rice syrup (or honey) and toss thoroughly until nuts are evenly coated. Spread on prepared baking sheet in a single layer and bake 7-10 minutes, until lightly toasted. Allow to cool slightly before removing from pan. If storing, allow to cool completely before placing in an airtight container.

     *Garam masala is a traditional Indian spice but is readily available in most well-stocked supermarkets, in the spice aisle.

     Yields about 16 servings. Gluten-free and Vegan.

CHILI  PEPITAS

• 1 c pepitas*
• 2 tsp olive oil
• 1 tsp salt
• 3/4 tsp chili powder

     Preheat oven to 375 degrees.

     In a large Ziploc bag, combine pepitas, salt, chili powder and olive oil. Seal bag and shake vigorously to evenly coat seeds. Spread pepitas in a single layer on a rimmed baking sheet and bake in the preheated oven until you hear them begin to "pop," about 5-7 minutes.

     The recipe can easily be doubled and the toasted seeds can be stored in an airtight container for up to 2 weeks.

     *Pepitas are raw, unsalted pumpkin seeds and are widely available in the bulk department of larger grocery stores, as well as in any natural food store.

     Yields 1 cup. Gluten-free and Vegan.

     
     In addition to these fantastic, easy treats, there are a wide variety of recipes available for gluten-free snack mixes made with Chex cereals. Most of the Chex brand varieties are indeed free of gluten and the boxes are very clearly labeled for easy selection. Recipes are available on the Chocolate, Cinnamon, Honey-Nut, Corn and Rice variety packages, and can also be found at Chex.com!

Chilean Celebration

TOSSED GREEN SALAD

     Although it has been two weeks since the fantastic rescue of 33 Chilean miners who spent more than two months trapped thousands of feet below the ground, I still find myself thinking about these men and their amazing strength. They were tested physically, emotionally and spiritually to the absolute limits that most of us could ever imagine. And now that they have survived those many days in the mine, they will be tested in new ways as they are thrown into a whirlwind of celebrity that is just as unimaginable.
     In the first few days following the men's "return to life," I read many articles and updates in hopes of gaining insight to the joys and celebrations that I was sure were abundant in their hearts, as well as those of their loved ones. This has been a rare opportunity for the world to see the miracle of hope realized. That so many critical elements could come together and allow these people to survive is certainly miraculous. And how does one celebrate such an astonishing event? I couldn't help but wonder what the wives and mothers, friends and brothers of the miners were planning in honor of the occasion. I pictured huge picnics and potlucks with the entire community coming together with all the best food and drink and, I am sure, plenty of song and dance! I wished that I could be a part of it all. So I did a little research and decided to throw a celebration of my own. A mini version of the meals that were being shared all over Chile, giving thanks to the hundreds of people who worked so diligently to make the rescue a reality and to the forces of the universe that gave these men the will to thrive against all odds.

     Ours was a small festivity, just my husband and me, but my heart could not have been more full of joy and my belly could not have been more full of delicious food! I was completely unfamiliar with the culinary delights of Chile, but discovered that they are a rich combination of Latin, European and even Indian flavors. Many of the truly authentic recipes were a bit intimidating to me, not to mention hard to replicate without a bit of planning and some special ordering. Suffice it to say, Chileans make use of certain animals and certain animal parts that you just don't find in American supermarkets! I did, however, find some recipes that held true to the spirit of Chilean cooking and also appealed to my more delicate sensibilities. I can honestly say that I have never tasted anything quite so fantastically flavorful; a deep combination of sweet and spicy but with a nice full warmth rather than an overwhelming heat. I am sharing a few of the recipes that we enjoyed at our "Chilean Celebration" and hope that you will give them a try and let them lead you to experiment with more tasty dishes from a country that has given us all reason to have a little party!

     BAKED CHICKEN WITH CHILEAN BARBECUE SAUCE

• 3 boneless, skinless chicken breasts
• 2 Tbsp olive oil
• 1 yellow onion, chopped
• 1 Tbsp minced garlic
• 1/2 c finely chopped bell pepper, any color
• 1/2 c honey
• 1/4 c worcestershire sauce
• 1 small can tomato paste
• 1 tsp dried basil
• 1/2 tsp dried rosemary
• pinch of dried oregano
• dash of Tabasco sauce (or to taste)
• 1/2 tsp salt
• 2 Tbsp dry mustard
• 1/2 c chicken broth
• 3 cups cooked brown rice, for serving

     Preheat oven to 350 degrees. Place chicken breasts in a large glass baking dish and bake for 30 minutes.
     Meanwhile, heat the olive oil in a small saucepan over medium heat. Saute onion, garlic and bell pepper for 2-3 minutes. Add all other ingredients, except the chicken broth, and simmer gently for 15 minutes, stirring every few minutes. Add the broth and continue simmering while the chicken finishes baking, about another 15 minutes.
     Allow the chicken to cool slightly, then cut it into bite sized pieces and return it to the baking dish. Pour the sauce over the chicken and toss to coat. Cover the dish tightly with foil and return it to bake in the 350 degree oven for 30 minutes. Remove the foil and bake for 15 minutes. 
     Serve over brown rice.
     Yields 4 servings.  Gluten-free.

BUTTERNUT SQUASH WITH BLAKEYED PEAS

Traditionally, this dish would be prepared using dried peas which require overnight soaking and a fairly long cook time. This is a quick version that uses canned black eyed peas and squash which has been cooked briefly in the microwave.

• 2 cans low-sodium black eyed peas, rinsed and drained
• 1 large butternut squash, peeled and cut into 1" cubes
• 2 tsp olive oil
• 1 large yellow onion, chopped
• 1/2 - 1 whole jalapeno pepper, depending on desired heat, minced
• 4 cloves garlic, minced
• 3/4 Tbsp dried oregano
• 3/4 Tbsp Spanish paprika
• 1 tsp chili powder
• 1/2 tsp cumin
• 1/2 tsp coriander
• 1 bay leaf
• 1/4 tsp freshly ground black pepper
• 1 large tomato, chopped
• 2 c frozen sweet corn
• salt to taste, up to 1/2 tsp

     Place cut squash in a microwave safe dish with 2 tablespoons water. Cover. Microwave at full power for 5 minutes. Drain and set aside.

     In a large saucepan, heat oil over medium heat and gently saute onion, garlic and jalapeno for 2-3 minutes. Add spices and cook, stirring constantly, for 30 seconds. Add black eyed peas and tomatoes and stir to combine. Continue to cook over medium heat for 10 minutes, stirring occasionally.  Add corn and squash and cook until heated through, about 5 minutes. Taste and add salt to your liking.

     Serve as a side dish or over rice, as a vegetarian entree.

     Yields 4-6 servings. Gluten-free and Vegan!

CHILEAN CHICKEN WITH RICE, BLACK EYED PEAS & TOSSED GREEN SALAD

     Our meal was rounded out with gluten-free cornbread and a tossed green salad composed of a simple bed of greens combined with green and red grapes and chopped fresh peaches. The salad was dressed with a vinaigrette made of olive oil, Balsamic vinegar, honey and a pinch of crushed red pepper. Serve a nice cold glass of iced tea or a frozen drink of your choice and don't forget to toast "los 33," their families and all the men and women who aided in their rescue. Salud!!

    

One Way to Make Traveling The World Affordable (Part 2)

     If you have already had a chance to look at the previous post, then you get that the idea here is for those of us who haven't had the opportunity to circle the globe and see the world to bring a taste of it, at least, to our own homes. Although this is just a one-shot "trip" to Thailand for my blog, there are an endless number of great writer's/foodies who devote themselves to highlighting the cuisines of the world. If you enjoy adventuring in the kitchen as I do, I recommend checking out some of these blogs. A nice one to start with is MyHungryTum. The author, Eric, is fortunate enough to have visited many different countries and is a true food lover. He also recently listed several of his favorite blogs, each offering a unique look at the world and its wonderful variety of foods, flavors and cultures.
     As for our extended vacation in Southeast Asia, today I am giving a quick primer on Fresh Salad Rolls. Variations of this recipe are numerous and can be found in most every Asian country in one form or another. They are similar to egg rolls or Spring Rolls, but are not fried and thus have a lighter taste and can be enjoyed without the worry of the extra fats, calories and cholesterol of their crispy counterpart. Many recipes for the rolls include cellophane noodles or rice, but I prefer a simpler preparation that requires no cooking, just a little practice of working with the delicate rice paper wrappers. They are quick and easy to make, can be ready up to a day ahead of serving, and are quite versatile as they can be presented as a side dish, appetizer or even a delicious light lunch. In addition to the main recipe, I have also included a Spicy Peanut Dressing and a Sweet and Sour Dipping Sauce. As a bonus, the Peanut Dressing can be used for dipping as well and both sauces can be made well in advance and kept in airtight containers in the refrigerator for a week or more.
      

     To begin, let me offer a few words on rice paper wrappers. These are generally stocked in the Asian or International aisle of larger supermarkets and can also be purchased at any Asian grocery. They are different than egg roll wrappers, are packaged as a dry good and do not require any cooking before being eaten. They are available in a few different sizes, so you can opt to use a smaller wrapper if you are making an appetizer for a party, or choose the larger diameter (as in my recipe) if you want to pack them up in your lunch bag. They are extremely delicate and it takes a little practice to get used to working with them, but follow a few simple tips and you're sure to have fun fixing this dish. It's a great recipe to make with your friends or children as everyone can get involved as there's no need for sharp knives or hot stove tops that can be a hazard for little ones. And now...on with the show!

Thai Fresh Salad Rolls

• 12 to 15 rice paper wrappers, large diameter (about 8")
• 2 cups romaine lettuce, cabbage or napa cabbage- shredded
• 1/2 cup shredded carrot
• 1 cup mung bean sprouts (drain thoroughly if using canned sprouts)
• 1/4 cup fresh cilantro
• 1/4 cup fresh mint
• 1/3 cup lightly toasted peanuts
• 6 oz Asian flavor, marinated, baked tofu*- cut into small dice
• 1/4 cup Spicy Peanut Dressing (recipe follows)  
• Sweet and Sour Dipping Sauce (for serving)

 

      Preparing rice paper:  Fill a shallow dish (such as a pie plate) with 1-2" of very warm water.  Dampen about 15 paper towels slightly with water by stacking them and placing under the faucet, then wringing gently to remove most of the water. Alternatively, use a spray bottle to moisten each towel individually and set them aside in a neat pile. Begin by placing one paper towel on a dinner plate, this is where you will stack the prepared rice papers while you put together the filling. Now, remove one rice paper wrapper from the package and gently place it in the dish of warm water, allowing it to soak under the water for a few seconds. I usually use a count of 8, and then CAREFULLY lift the wrapper from the water being sure that it does not fold in on itself. Think of it like cling wrap, once it gets stuck to itself, you've lost it and will just have to try again! Lay the softened rice paper on your prepared paper towel and repeat the soaking process with the remaining wrappers. The recipe will not yield a full 15 rolls, but you're bound to have a few wrappers that cling or tear, so it's a good idea to have some extras for back up. Be sure to layer a moist paper towel between each wrapper to ensure that they will not be a sticky, thick stack by the time you're ready to roll. Also, finish the stack with a paper towel to help keep your top wrapper from drying out!

     On to the Filling:  To prepare the salad, or filling, start by finely chopping the carrots, sprouts, cilantro, mint and peanuts. I give them each a quick chop in the mini-processor, but if you start with shredded carrot, each ingredient is fairly quick and easy to mince up with a knife, if you prefer. Then you can simply toss all of the vegetables, the tofu and the dressing into a medium size bowl and lightly stir them to get them thoroughly combined and evenly coated with the dressing.

     Putting It All Together:  You are now ready to ROLL!! This is where the extra care in prepping your rice papers will really pay off. Be sure you have a clean, DRY area on your counter top that is easily large enough to lay out one wrapper, about a 10" square should be good. 

     Start by removing the top layer of paper towel from your wrapper stack, lifting it from the edge furthest from you and holding it near those corners while you lift and pull toward you so that the towel does not fold over on itself at all. You will see that the rice paper has either clung to the towel you just lifted, or is still neatly resting on top of the next towel on the plate. If it is on the towel you have in your hand, lay the towel down carefully on your work surface, wrapper side down,  reversing the motion you used to pick it up from the plate, so that the wrapper is now laying nice and flat on the counter top. You will be able to remove the towel and the rice paper should remain lightly adhered to the counter, ready to be filled. If your first rice wrapper remained on the second layer of paper towel, use the same gentle process described and lay the rice paper on your work area using the paper towel to assist you.

     Now, place about 1/3 cup of the prepared filling just below the center of the wrapper, in a tidy, oblong mound. Lift the bottom edge of the wrapper (the side closest to you) and fold it over the filling, tucking the salad mixture snugly against the wrapper and beginning to roll it up. When you have rolled it about half way, fold in each side (as you would a burrito) and continue to roll away from yourself until you have a compact bundle the size and shape of an egg roll. Congratulations...you've just made a Thai Fresh Salad Roll!!            

(If you find these instructions difficult to follow, there are a number of video tutorials available online that demonstrate the process step-by-step. Just use your favored search engine and enter "how to prepare spring rolls." Sometimes a video is worth a thousand words!)

     
      Repeat the rolling process until you have the desired number of Fresh Rolls or until you have used all of your filling. If you have extra salad mixture, it can be stored for a day or two in an airtight container in the refrigerator and eaten as a healthy little nibble of its own. Serve the prepared rolls immediately, accompanied by the dipping sauces, or cover them with a damp paper towel and wrap tightly with plastic wrap to store them in the fridge for up to a day before serving. 

Spicy Peanut Dressing

• 1/4 cup peanut butter (use your favorite variety, creamy or crunchy)
• 3 tsp honey
• 1/2 cup very hot water (possibly more depending on the consistency of your peanut butter)
• 2-3 cloves garlic, finely minced or grated
• 1/2 of a hot pepper of your choosing, depending on how spicy you want the dressing to be, finely minced (Up to 2 tsp of crushed red pepper flakes can be substituted if need be.)
• 1/2 Tbsp each, toasted sesame oil* and soy sauce
• scant 1/4 cup plain rice vinegar*
• salt to taste

     Combine honey and peanut butter in a small container with a tight sealing lid. Pour the HOT water over them and stir with a spoon until they begin to dissolve. Add the remaining ingredients (except salt) and seal the container. Shake vigorously for about a minute, until everything is evenly combined. Taste, and add salt if needed.
     The dressing will keep in the refrigerator for several weeks if stored in an airtight container. It will thicken up, but can be brought to room temperature and thinned by adding a small amount of boiling water, if necessary.      Yields about 1 cup.

Sweet and Sour Dipping Sauce

     

     Combine equal parts plain rice vinegar* and honey in a small container with a tight sealing lid. Season with salt and crushed red pepper flakes, to taste. Add a small amount of fresh lime juice (from 1/2 to 1 whole lime). Seal container and shake to combine. Stir in some chopped, roasted peanuts just before serving.

     * Baked tofu is usually available in the refrigerated section near other tofu products, and is typically packaged in vacuum sealed plastic. The Asian variety may be labeled "tofu kan" or "tofu lin."

     Rice vinegar and Chinese (or toasted) sesame oil are stocked in the Asian section of any large supermarket. In these recipes, choose "plain" or "unseasoned" rice vinegar which has a much more subtle character than the seasoned varieties.

NOTE: To make these recipes GLUTEN FREE, be sure to use an appropriate soy sauce and check the label on your marinated tofu. If you can't find tofu that is assuredly safe, simply substitute well drained, plain, firm or extra firm tofu; baked or not.

     For VEGAN Fresh Rolls, substitute a sweetener such as agave nectar or brown rice syrup for the honey in each of the sauces.

     Here ends our journey to Southeast Asia and the taste adventure that is Thailand. My hope is that these recipes will be the beginning of your own exploration of this fantastically flavorful cuisine and absolutely intriguing culture. Have fun and, as always, ENJOY!!