Recipe: Black Bean and Sweet Potato Enchiladas

My friend Kate shared her fabulous Black Bean and Sweet Potato Enchiladas recipe and it tasted so good I wanted to share it with all of you. It's packed full of smoky flavor and I love the contrast of the sweetness from the potatoes and creaminess from the beans. Mmmm! It's also packed with natural sources of fiber and plant-based antioxidants. Pair it with some roasted veggies for a delicious winter meal. Plus it makes great leftovers. Enjoy!

Enchilada Filling

Recipe: Eggs Poached in Marinara Sauce

Another reader passed along this tasty and super easy recipe and I had to share. Talk about a great week night speed meal. Plus the eggs are a stellar source of very affordable protein and the fat-soluble vitamins are a plus. Please don't fret about the cholesterol in eggs. Even the American Heart Association gives a thumbs up for 5 eggs a week, even if you have high cholesterol! So dish up and enjoy and warm, comforting, tasty, nutritious meal you can whip up in minutes.

Picture and  Recipe Source: New York Times

Eggs Poached in Marinara Sauce

1/2 cup marinara sauce, made with fresh or canned tomatoes

Pinch of cayenne (optional)

A couple of leaves of basil, slivered

1 to 2 eggs

Salt and freshly ground pepper

2 teaspoons freshly grated Parmesan

1 or 2 slices country bread, preferably whole-grain, toasted and rubbed with a cut clove of garlic

1. Bring the marinara sauce to a simmer in a small saucepan or an 8-inch omelet pan and turn the heat to low. Add the cayenne, if desired, and the slivered basil.

2. Break the egg or eggs into a teacup, and carefully tip them into the tomato sauce. Cover the pan and simmer over low heat for 3 to 4 minutes, until the tops of the whites are set but the yellow yolk shows through. It’s important that the yolk be runny. Turn off the heat. Season the eggs with salt and pepper to taste and sprinkle on the Parmesan.

3. Serve in a wide soup bowl, on top of the garlic toast or with the toast on the side.

Yield: 1 serving.

Recipe: The Best Sweet Potatoes EVER

I truly LOVE Thanksgiving food. And sweet potatoes are at the top of my list of favorites. I tried these sweet potatoes two years ago and posted on my blog immediately. But it came to my attention that the link to the recipe is no longer active! So I felt the need to re-post. The recipe is so simple, so nutritious, and so yummy. Talk about comfort food. If you have any unique Thanksgiving recipes that you love, please share!

Note: This recipe was originally published at NYTimes.com.

Garlic-Scented Mashed Sweet Potatoes with Coconut Milk and Cilantro
Serves 4. Published November 1, 2002.

Shake the can of coconut milk before opening to combine the coconut cream with the
liquid beneath. Cutting the sweet potatoes into slices of even thickness is important in
getting them to cook at the same rate. A potato masher will yield slightly lumpy sweet
potatoes; a food mill will make a perfectly smooth puree. The potatoes are best served
immediately, but they can be covered tightly with plastic wrap and kept relatively hot for
30 minutes. This recipe can be doubled in a Dutch oven; the cooking time will need to be
doubled as well.

Ingredients
1/2 cup coconut milk
1 small clove garlic , minced
1/4 teaspoon red pepper flakes
1/2 teaspoon table salt
1 teaspoon granulated sugar
2 pounds sweet potatoes (about 2 large or 3 medium-small potatoes), peeled,
quartered lengthwise, and cut crosswise into 1/4-inch-thick slices pinch ground black pepper
1 tablespoon minced fresh cilantro leaves

Directions
1. Combine coconut milk, garlic, red pepper flakes, salt, sugar, and sweet potatoes
in 3 to 4 quart saucepan; cook, covered, over low heat, stirring occasionally, until
potatoes fall apart when poked with fork, 35 to 45 minutes.

Recipe: Pecan Crusted Baked Salmon

A client was telling me about this fabulous salmon recipe that has been passed down to her from her Grandma. It sounded so scrumptious I had to share with you guys. I love salmon for it's deliciously fresh flavor. But I also love eating it, knowing all the omega-3s are doing great things for my brain, hair, and skin. Enjoy paired with roasted sweet potatoes. Yum.

Pecan Crusted Baked Salmon (serves four)

2 tablespoons dijon mustard
1 Tablespoon margarine
4 teaspoons honey
1/4 c fresh bread crumbs
1/4 c finely chopped pecans (I crush them in a ziploc with a meat mallet)
4 (4-6oz) salmon fillets
1 tablespoon chopped parsley
salt and pepper to taste

1. Preheat oven to 450
2. Mix mustard, margarine and honey in small bowl
3. Mix bread crumbs, pecans and parsley in a separate small bowl
4. Season salmon with salt and pepper if desired. Place on lightly greased baking sheet (we used PAM spray). Brush with mustard honey mixture. Pat crumb mixture on top.
5. Bake for 10 minutes per inch of thickness, measured at thickest part, or until the salmon just flakes when tested with fork.

AND MOST IMPORTANTLY, ENJOY! YUM YUM

Recipe: Pad Thai

The Very-Thai Pad Thai

This post was written by Utchima Sriprachya-anunt, a dietetic intern at the Tufts Medical Center, Boston. You can follow her blog (which unfortunately, is in Thai) at utchimama.wordpress.com.

Every time I tell people I come from Thailand, the next thing that always follows is “Ooh I love Pad Thai. Can you make Pad Thai for me?” As a Thai and a girl who dreams of being a chef, I don't want to make a "normal" Pad Thai, but a very heavenly authentic one. So I called my auntie, who happens to be the Julia Child of the family, and asked her for the secret Pad Thai recipe! I guarantee you that your tastbuds will be dancing with this Pad Thai recipe. It’s also fast and easy to make as well. The sauce is seasoned primarily with shallots, garlic, chilli, and tamarind juice (which you can buy at a local Asian market)--all the good stuff! No need to rely on the canned or jarred version of the sauce at all! You can find all the ingredients at the Asian grocery store. Feel free to substitute tofu (or other kind of meat) for shrimp, or even add any vegetables that you like to make your dietitian proud. :)

The Very-Thai Pad Thai
Source: Utchi’s auntie

Sauce:
Shallot 3-4 bulbs
Garlic 3-4 cloves
Dried chilli 1-3 (go for 3 if you feel adventurous)
Tamarind juice 4 Tbsp
Palm sugar 3 Tbsp (or brown sugar if you can’t find)
Fish sauce (adjusted to taste)--> can replaced with
light soy sauce for vegetarian/vegan

Noodles:
Rice noodles (soak in water for about 20 minutes) 1 package
Bean sprouts 2 cups
Chives 1/2 cup
Either Shrimp, Chicken or Tofu
2 Eggs

Directions
1) Blend garlic, shallot, and dried chilli in the blender.

2) Mix together fish sauce (or light soy), tamarind juice, and palm sugar in a small bowl until homogenous.

3) Heat oil in the wok pan over medium heat. Add garlic/shallot mixture and stir fried until fragrant (about 3 minutes). Lower the heat to simmer and add the fish sauce mixture. Stir till well combined.

4) Add shrimp/chicken to the sauce mixture. Cook for 3 minutes or until shrimp/chicken started to change color. Make some room in the middle of the pan and add eggs. Keep stirring and cooking the eggs are until almost done.

5) Add noodle and stir until everything is all coated with the sauce. Add bean sprouts and chives. (If used tofu, add tofu in this step so that the tofu won’t break into small pieces when you cook).

6) Crank up the heat to high then stir fry everything until mixed well.

7) Serve with a squeeze of lime juice and ground peanuts.

Serves 4-6.

And now you can make a very delicious authentic Pad Thai, without having to be Thai:)

Crunchy Tofu Fingers

I am not vegetarian. Nor am I a huge fan of tofu. But I do like variety in my diet and am often surprised about the number of inquiries I receive from vegetarians concerned about their nutritional intake. In all reality, eating sufficient protein isn't terrible tricky (vegetarian or not). Great vegetarian protein sources include: beans, lentils, chickpeas, tofu, edamame, nuts and nut butters, dairy and dairy substitutes. Shoot for several servings of the listed foods and you will probably be doing pretty well. If you want more information on plant-based eating, this is a fabulous resource. I hope this recipe will be a fun way to incorporate a vegetarian-based protein even if you're not vegetarian!

I actually got this recipe from a friend's blog. She is vegetarian and I trust her judgement when it comes to good food! So while I haven't tried this tofu recipe myself, if she gives the stamp of approval so do I. Plus, it's a fun kid-friendly recipe if you're looking for that sort of thing. Or if you are still a kid at heart and love to dip things. :)

This meal goes great with green veggies and sweet potatoes. Dip the tofu in spicy marinara sauce for a little kick! And I highly recommend making the time to press your tofu in advance. It makes for much firmer tofu.

Crunchy Tofu Fingers
From Kiwi Magazine

1/2 cup flour
1 teaspoon salt, divided
2 eggs, lightly beaten
3/4 cup panko bread crumbs
1/2 cup Parmesan cheese, grated
1 teaspoon dried basil
1/2 teaspoon dried thyme
1/2 teaspoon dried oregano
1/4 teaspoon dried sage
1 pound extra firm tofu, drained and pressed
2 tablespoons canola oil

Find three medium-size bowls and set them on the counter. Measure the flour and 1/2 teaspoon of the salt, and mix together in the first bowl. Crack the eggs into the second bowl, and gently whisk. Measure the bread crumbs, cheese, basil, thyme, oregano, 1/2 teaspoon salt, and sage and mix in the third bowl. Slice tofu into 8 rectangles by cutting the block into 4 equal pieces, then halving each. Dredge each tofu finger in the flour, then the eggs, and finally the bread crumb mixture. Set aside on a plate. Heat a large skillet over medium-high heat. Add the canola oil, then place each tofu finger flat in the pan. Flip after 3 to 4 minutes. When tofu fingers are crispy, remove from the pan and place on a paper towel lined plate to drain. Serve hot, with marinara dipping sauce.

Summer Salsas

 As August is coming to a close, I had to share with you two of my favorite summer salsa recipes. I guess I just can't let go of the idea of an endless summer. :) Pair these tasty salsa with corn chips, burritos, or burgers. They're a yummy way to incorporate fruits and veggies into your meal. Enjoy!



 Black Bean and Nectarine Salsa
Source: Today's Diet & Nutrition July/August 2008

1- 15 ounce can black beans, rinsed and drained
1 nectarine, chopped, about 1 cup
1 tomato, seeded and finely chopped, about 1 cup
1 serrano chile pepper, seeded and finely chopped (wear gloves!)
1/3 cup finely chopped red onion
1/4 cup chopped cilantro leaves
1/2 tsp grated orange zest
1 T fresh lime juice
Salt & black pepper to taste

In a mixing bowl, combine all ingredients and toss with a fork. Season with salt & pepper.


Mango Salsa
Source: Vegetarian Times June 2008

2 mangoes, peeled, pitted, and diced, about 2 cups (How to cut a mango)
1 large yellow bell pepper, finely chopped, 1 cup (I also do red b/c it's pretty)
1/2 cup finely chopped red onion
1/4 cup chopped cilantro
2T lime juice
1 red jalapeno chile, finely chopped
1/2 tsp. smoked paprika

Toss all ingredients in a small bowl. Season with slat and additional paprika if desired.

What's your favorite summer recipe?
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Balsamic Vinaigrette

I love a good balsamic vinaigrette. It's great for salads and wraps and marinating portobello mushrooms. And I was recently inspired by an article I read for the many uses of a tasty (and also cheap!) homemade vinaigrette.

Homemade Balsamic Vinaigrette
1/3 cup balsamic vinegar (play around with flavored vinegars!)
1 clover garlic, minced
1 tsp. dark brown sugar
1/2 tsp. salt
2/3 cup extra-virgin olive oil

Shake the ingredients in a jar with a tight-fitting lid. Store in the fridge so it's always handy.


Toss 1/4 cup of the dressing on any of these combinations:
1 1/2 cup cannellini beans, 1 jar drained artichoke hearts, 1 cup sliced celery, shaved Parmesan

6 cups arugula, 1/2 pint halved cherry tomatoes, 2 oz. fresh mozzarella, fresh basil

8 cups salad greens, 1/4 cup oil-packed sun-dried tomatoes, 4 sliced button mushrooms

1 1/2 cups chickpeas, 2 chopped roasted red peppers, 1/4 cup diced red onion

2 cups lentils, 1 diced apple, 1/4 cup chopped walnuts

2 lbs grilled or broiled vegetables (think zucchini, summer squash, eggplant, peppers)

2 lbs. roasted root vegetables (think butternut squash, carrots, turnips, onions, and parsnips)

Any other favorite salad ideas that pair well with a balsamic vinaigrette?
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Product Showcase: Sweet & Snappy Thai Chili Glaze

Wow. I just finished up a super duper delicious dinner and had to share my new favorite product with you. I found it at a farmer's market on Martha's Vineyard and have been lovin' it ever since. It's called Chesca's Kitchen: Sweet and Snappy Thai Chili Glaze. You can check it out here and send her an email to place an order. It's a fabulous glaze that you can eat with veggies, drizzle on top of crackers and cheese, brush it on meats before grilling, or toss in a stir-fry or salad.

I needed a quick an easy meal tonight and this worked in a pinch. While roasting some pre-cut veggies at 400 degrees for 20 min (as always, aluminum foil goes on the baking sheet first, followed by cooking spray, then the veggies, then the olive oil), I boiled up some soba noodles. After letting everything cool, I tossed it together with Chesca's snappy glaze and I was in heaven. Yum Yum Yummy!

Do you have any products you can't live without?! Share!

Your sweet and snappy dietitian in Cambridge,
Marci
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Marci’s Cherry, Goat Cheese, and Roasted Veggie Salad

On Sunday I was craving some fresh, seasonal food. And I ended up creating the most delicious salad ever. It makes for a great summer side dish. Please note, when I cook I don’t measure, so what I have indicated below are my best guesses at measurements. Have fun with my recipe or get creative on your own! Summer produce brings so much natural inspiration to the kitchen.

Serves 2- no leftovers :)

Ingredients
2 ½ cups arugula- divided
1 bunch asparagus- roasted (I use the pencil thin asparagus)
1 ear of corn- grilled or boiled
½ cup cherries- pitted and quartered
¼ cup goat cheese crumbles
Olive oil
Balsamic Vinegar- I highly recommend you use a high quality, aged balsamic vinegar. For this recipe I used cinnamon pear balsamic vinegar that was TO DIE FOR.

Directions
1. Pre-heat oven to 400 degrees. Line a baking sheet with aluminum foil and spray with cooking spray.
2. Wash and trim asparagus. Cut into 2 inch pieces. Take 1 cup arugula and tear in half to make smaller pieces. Pat veggies dry and spread over baking sheet. Drizzle with olive oil and salt and pepper to taste. Place baking sheet in oven and roast for 10 min. Take out, flip veggies, and roast 5-10 more minutes. Careful not to overcook.
3. While veggies are roasting cook your ear of corn. You can cook on the stove. I actually coated mine in some olive oil and grilled on my George Forman. I rotated every couple of minutes. Cut corn of the cob.
4. Place the remaining arugula and cherries in bowl. Cool the vegetables a bit then toss in salad. Top with goat cheese, a drizzle of olive oil, and a splash of balsamic vinegar. Sit back and enjoy!
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