Archive for vegetables

Roasted Root Vegetables

roasted root vegetables1 squash (delicata, acorn, kabocha, butternut, or other)
deseeded and chopped into 2-3 inch pieces
2-3 red or yukon gold potatoes
2-3 carrots, cut on thick diagonals
1-2 parsnips, cut on thick diagonal
1-2 turnips or rutabaga
1 red onion, peeled and cut into eighths
1 tablespoon olive oil
1 teaspoon dried rosemary
sea salt
black pepper

Preheat oven to 375.  Combine all ingredients in a bowl and coat with olive oil, rosemary and sea salt.  Place into a baking pan, cover w/foil and bake 30 minutes.  Uncover and continue cooking 25-30 minutes or until all vegetables are soft.  These are a suggestion of root vegetables. Any others can be combined or substituted in.

Serves 4.

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Roasted Butternut Squash

roasted butternut squash

Ingredients:

1 butternut squash
1 red onion
1 tomato
2-3 tbs. Olive oil
Sea salt
Fresh ground pepper
Fresh or dried rosemary
Cinnamon (optional)

Wash outside of squash thoroughly.  Slice off ends of squash and then slice it down the middle lengthwise.  Scoop out all seeds.  No need to peel squash, then cut up squash in chunks or slices whichever you prefer. Place in roasting pan and drizzle w/olive oil, salt, pepper and rosemary (and optional cinnamon).  Mix so all squash is slightly coated.  Place in 400 degree oven and bake for 15-20 minutes.  Meanwhile cut up onion in thin slices and slice tomato. Add tomato and onion to pan after first 20 minutes mix in and cook for another 20-30 minutes until done.  Turn squash mixture a few times to prevent sticking to bottom of pan. Can also add a little water if you prefer to prevent sticking too.  Enjoy!

 Variation:  for a sweeter seasonal recipe (winter)

Roasted butternut or acorn squash w/pineapple, pear and hazelnuts

De-seed and cut up squash into chunks

Cut up fresh pineapple and a pear into chunks (or can use can of pineapple chunks)

Cut hazelnuts in ½

Mix all together w/a little olive oil, sea salt and black pepper, cinnamon.

Bake covered w/tin foil in baking dish @ 400 degree oven for 45 minutes-1 hr or until desired tenderness, stir occasionally while cooking. Can remove foil for last 15 minutes to brown things up if you like.

 

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Sweet Stuffed Squash

Squashes are all the rage right now because they’re in season and you can find them fresh at your local farmer’s market.  I love fall for all it’s glorious colors, delicious sweet and colorful vegetables, apples and pears, and since it’s been chiller, the fresh greens taste sweeter too. 

Here’s a great recipe for stuffed squash. You can use acorn or delicata or experiment with your favorite. I tend to like these two because they can be cut in half and make a perfect bowl size for stuffing.  Both are very sweet but delicata is the sweetest of the two.  Stuffed Squash Recipe

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Quinoa and Mango Salad w/Lemon Ginger Dressing

Quinoa and Mango Salad

  • 1 cup regular, red or black quinoa, rinsed well in a strainer
  • 2 cups water
  • 2 mangoes
  • 1 large red onion, halved stem to root and slivered
  • 1 can black beans, rinsed and drained
  • 2 cups mesclun greens or your favorite salad greens, spring or baby greens are fine, rinsed and dried
  • 3 tablespoons chopped cilantro
  • 1-2 avocados, halved, pitted and sliced
  • 1 tablespoon olive oil
  • salt and pepper, to taste

Lemony-Ginger Dressing

  • 3-4 teaspoons lemon juice
  • 3-4 tablespoons olive oil
  • 1/2 teaspoon freshly grated ginger (or 1 tsp ground ginger)
  • salt and pepper, to taste
  1. Preheat oven to 400 degrees.
  2. Cook the quinoa: In a saucepan, bring quinoa and water to a boil. Reduce the heat to a simmer, cover, and cook until most or all of the water is absorbed, about 12-15 minutes. The little “tails” should pop free from the grain and it should still be pretty chewy. If any liquid remains, strain the quinoa. I usually add it to a strainer either way and rinse it under cold water to stop the cooking process, then continue to fluff it every so often as I’m preparing the other ingredients.
  3. Toss onion slivers with 1 tablespoon olive oil, salt and pepper. Roast for about 30 minutes or stove top in a frying pan until lightly brown. Remove when they are soft and nicely colored. Let cool.
  4. Pit and dice mangoes. Try to squeeze out some of the juices from the fibrous part surrounding the pit before discarding it – there’s often a lot of juice in that section. Add it to the diced mangoes
  5. Make the dressing: Whisk the olive oil into the lemon juice. Whisk in the ginger and add salt and pepper to taste.
  6. Assemble the salad: Mix the quinoa, mango (and juices), black beans, and cilantro together. Spread the micro greens on a large plate and layer the quinoa mixture over the greens. Top with the roasted onions and the avocado slices. Drizzle the dressing over the salad and serve.

 

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Recipe of the week: Quiche

quicheQuiche is wonderful for breakfast, brunch, lunch or a simple dinner when served with a salad and a small baguette or whole grain bread.  It keeps for several days in the refrigerator and just needs to be reheated when you’re ready to serve and eat. Or cook up a few ahead of time and freeze them.  Eggs are a complete source of protein because they contain all the essential amino acids.  But if you are not eating egg yolks you can make it w/egg whites only.  Quiche is a great healthy meal anytime and is convenient because it can be prepared ahead of time.  And real men do eat quiche!

  Recipe and IngredientsRead More→

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Quiche

quicheQuiche is wonderful for breakfast, brunch, lunch or a simple dinner when served with a salad and a small baguette or whole grain bread.  It keeps for several days in the refrigerator and just needs to be reheated when you’re ready to serve and eat. Or cook up a few ahead of time and freeze them.  Eggs are a complete source of protein because they contain all the essential amino acids.  But if you are not eating egg yolks you can make it w/egg whites only.  Quiche is a great healthy meal anytime and is convenient because it can be prepared ahead of time.  And real men do eat quiche!

 Your choice of as many of the following:

               Mushrooms

               Onions

               Broccoli, asparagus or other green veggie

               Tomatoes

               Cauliflower

               Red pepper

               Sausage or ham (optional)

Sea salt

Black pepper

Nutmeg

Fresh or dried tarragon

¼ cup grated cheese or any cheese of choice

1 ½ cups milk, soymilk or rice milk

9 inch whole grain pie frozen crust uncooked

Butter or olive oil

Sauté all veggies in oil or butter (w/optional meat).  Mix in separate bowl, salt, pepper, nutmeg, eggs, tarragon, milk, cheese.  Then blend all together. Pour into unbaked pie shell and cook for 45 minutes @ 375 degree oven or until eggs look solid. (Variation: You can use any combination of vegetables-whatever you have in the frig).

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Health Tip of the Day-Super Brussels Sprouts

Tis the season for Brussels sprouts and not only do they taste great but they are loaded with nutrients.

They contain vitamins B1, B2, B6, C, E and K, beta carotene, folate, calcium, copper, iron, magnesium, manganese, phosphorus, potassium, fiber, Omega 3 oil and protein.  With all these vitamins and minerals they help boost your immune system and are good support for the kidneys and bladder. This is the time of year when you want to nourish these organs.

According to traditional Chinese medicine, the two organs associated w/winter are the bladder and kidneys. Symptoms associated w/weakness in these organs include:

  • bladder and kidney infections
  • low back pain
  • knee pain
  • cavities in teeth
  • weak or broken bones
  • infertility
  • premature gray hair or hair loss
  • ringing in the ears
  • increase of phobias or fears

Experiencing any of these symptoms? For more information refer to my blog article Tis the Season for UTI’s

Here’s a quick and easy recipe for roasting Brussels sprouts that will be sure to please even the most finicky eaters.

Ingredients

1 1/2 pounds Brussels sprouts

3 tablespoons good olive oil

3/4 teaspoon sea salt

1/2 teaspoon freshly ground black pepper

Directions

Preheat oven to 400 degrees F.

Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. If large, cut them in ½ or thirds. Mix them in a bowl with the olive oil, salt and pepper. Pour them on a sheet pan and roast for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan or toss them from time to time to brown the sprouts evenly.  Serve immediately. (Optional: Add a splash of balsamic vinegar, chopped hazelnuts, walnuts, pecans, pumpkin seeds and or red grapes and roast all together). The combination will create that sweet and crunchy taste. Joanne DiMauro website

 

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Health Tip of the Day

Some conventionally grown fruits and vegetables contain more pesticides than others.  The fruits and vegetables with the highest concentration of pesticides are:  apples, bell peppers, celery, cherries, imported grapes, nectarines, pears, potatoes, red raspberries, spinach and strawberries.  For the complete list of Environmental Working Group’s  “dirty dozen” and “cleanest 15” go to: Complete Guide to Pesticides.  If you’re out shopping and you forget your list, the rule of thumb is, if you can peel it, it”s probably safe to buy conventional produce, if you’re eating the skin, try to buy organic.

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Non-Dairy Lemon, Mushroom Asparagus Risotto

Most risotto dishes are heavy w/dairy (butter and cheese). This recipe is non-dairy and only uses 1 Tbs. olive oil. It’s absolutely delicious and easy to make too!

Ingredients:
4-5 cloves garlic
½ onion chopped
1 tbs extra-virgin olive oil
1 cup brown rice blend
4 cups boiling water
½ lb asparagus, cut into pieces
4-5 mushrooms cut up
½ lemon, zested and juiced
Salt and fresh ground black pepper to taste

In a large, deep skillet, sauté the onion, mushrooms, garlic for 1-2 minutes in oil. Stir in the rice to coat evenly with the oil. Stir in 3 cups boiling water and simmer, stirring occasionally w/cover on tight until water is mostly absorbed about 35 minutes.

Stir in 1 cup boiling water. Simmer while stirring continuously for 3 minutes. Stir in the asparagus and more boiling water if the rice is dry. Cook until the asparagus is tender crisp, about 3 minutes.
Remove from heat. Add the lemon zest and juice, salt and pepper. Makes about 4 good size servings. Add a salad, some cooked greens or vegetable and you have a complete meal.

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Recipe of the week: Raw Kale Salad

kale in colanderHappy Spring! Well almost-it’s still cold here in NYC but spring is just around the corner. According to Traditional Chinese Medicine, the color associated with spring is of course, green! and the organs that rule over spring are the liver and the gallbladder.  This is the season to clean out those organs and nourish them with dark leafy greens. King kale (and it’s called that for a reason!) is one of the super green foods loaded w/vitamins and minerals and fiber. It is so strong and sturdy I think of it as a rake cleaning and clearing out all the sludge, fats and toxic residues that sit in our bodies from all the heavy winter eating!

Try this simple delicious raw kale recipe.  Make it ahead of time and it keeps in the frig for a few days. Also the longer it sits in the dressing the softer the kale becomes.  The lemon softens the kale to just the right texture and it doesn’t get mushy like most salad greens.

If you get inspired to clean up your internal house, join me for my spring detox (April 26, 27th-live event or teleclass) where I will guide you thru a 5-7 day whole foods spring cleanse.  Don’t worry you won’t starve or need to buy expensive supplements. We’re eating food all throughout it.  Check my events page for info coming soon. Joanne DiMauro website

Enjoy the kale salad!

Ingredients:

1 head of kale cut up (w/o stems)

1 cut up apple

Currants or raisins

Slivered almonds

Parmesan cheese to taste

Dressing:  2 TBS olive oil, 2 TBS lemon juice from fresh lemon, tsp honey

Mix all together and that’s it!  Simple and delicious! It’s a hit w/everyone.

1 head of kale cut up (w/o stems)

1 cut up apple

Currants or raisins

Slivered almonds

Parmesan cheese to taste

 Dressing:  2 TBS olive oil, 2 TBS lemon juice from fresh lemon, tsp honey

Mix all together and that’s it!  Simple and delicious! It’s a hit w/everyone.

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