Showing posts with label Healthy. Show all posts
Showing posts with label Healthy. Show all posts

1/03/2025

Kale Salad with Radishes, Grapefruit and Candied Pepitas

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This is called Kale Salad, but it should be called Candied Pepitas Salad. Those nutty and sweet little devils make this salad really come together. In fact, I wouldn't make it without them. They are that essential to it, at least for me.  Make a double batch and then serve some more on the side.

Now, let's talk about the other ingredients. Kale, the curly kind, is a unique green. On its own, it is tough, and that's why it can stand up in soups, stews, and longer cooking times. What about raw in salads? I talked about massaging the leaves when I shared Kale Salad with Creamy Poblano Dressing. It really helps to tenderize the leaves. If you toss the torn leaves with the vinaigrette, you will be chewing on crumpled rubber, which is not good eats.  Giving the greens a good massage will soften them and take a bit of the edge off.

Hopefully, you still have a red grapefruit on hand after making the Rise and Shine Juice. Unlike some salad recipes that call for you to cut the fleshy segments between the membranes to make supremes, this recipe has you cut the fruit into slices, keeping the membranes intact.  In keeping just that little bit of membrane, your body will absorb the vitamin C even more. The radishes lend a nice peppery note that balances nicely with the candied pepitas. Did I talk about how sweet and good those pepitas are? 😉

This salad can be served as a light lunch or a side dish to various dishes. We particularly like it with brown butter scallops or sauteed salmon (more on those recipes later).

I almost forgot about another essential ingredient! Cardamom! It is used in the candied pepitas and the vinaigrette. It is not subtle in flavor, and it has a lovely aroma. There is an almost ginger-like taste and essence to it. It can be used in sweet and savory recipes. If you don't use cardamom and are wondering what to do with the rest of the jar, I have linked a few sweets below! Happy cooking!

(with step-by-step pictures)





1/01/2025

Rise and Shine Juice

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Rise and shine, readers, it is a New Year! Happy 2025, everyone! Before I get to 
the recipe, I want to share that I will be making changes to The Galley Gourmet. I started this blog back in 2010, but a lot has changed with the platform that I am currently using (like the HTML codes and my printable recipe link that prints out HUGE pictures, and what is a 404 error anyway?). So, it is time to make a fresh start. Having said that, it will take me a bit of time to transfer all my recipes and updates to a new site, but I promise you will still have access to my over 700 recipes until the big reveal!

Did you know that grapefruit is an excellent stimulant to cleanse the intestinal tract when consumed first thing in the morning? After the last two months of rich holiday food, that is a great way to start off your health this year. With the addition of oranges and strawberries ( they are higher in vitamin C than oranges),  you'll get a nice dose of vitamin C, which I think we all need after mingling with family and friends.
 
I use pink or red grapefruits because they are sweeter than the white ones.  I also use Cara Cara oranges for the same sweet reason. I was lucky to find some delicious fresh strawberries this time of year, but if you cannot find any, frozen ones can be used.  They are usually IQF (individually quick frozen) right after they are picked, so they retain the sweet berry flavor.  The only thing that will change by using frozen berries is that the end result will take longer to blend and have a slight smoothie texture.  Either way, it is a great way to start off any day of the year! Happy juicing!

*WARNING- grapefruit juice can interact with certain medications, so please check with your healthcare provider before proceeding with the recipe. But just orange and strawberry juice is a tasty treat, too!

12/13/2024

Holiday Quinoa Crunch Salad

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I am sure most of you have those ubiquitous side dishes for your holiday meals that are a requested staple from family and friends. I know my family has theirs. But why not change things up and introduce this gem of a recipe? This salad is excellent alongside a holiday roast, but it is also a well-received option for your vegetarian guests. Quinoa, pomegranate arils (seeds), a bit of red onion, fresh flat-leaf parsley, and almonds make up the base of this recipe, making it packed full of nutritional benefits and texture but also a "gotta go back for more" flavor!  

Speaking of flavor, I think what really got me with this salad was the dressing. It is a light citrus dressing that has just a hint of holiday spice from cinnamon and allspice. So, use only some of those spices in your desserts!

Since it is the holiday season and life gets a little busy, I like to make things easier in several ways. I make the quinoa the night before, I buy pomegranate arils already seeded (but if you are feeling ambitious or have a kitchen helper, see my kitchen tip here on how to deseed a pomegranate), and I also buy a package of Honey-Roasted Sliced Almonds (you should be able to find these or a similar salad topping in the produce section of a grocery store). 

It is lovely, as I have just described, but the addition of avocado and Queso Fresco really takes it over the top by adding another layer of texture and flavor. Both are definitely optional, but they come highly recommended! Note: if you do use avocado, I like to keep it on the side for the holiday meal or if packed individually for weekday lunches to keep it from oxidizing.

Feel free to change the flavor profile by using a different type of nut, like roasted pistachio or candied walnut.  Can't find Queso Fresco? Feta would be a good substitute, or you can omit the cheese altogether (or serve it on the side) to make it vegan.  As I always say, "Make it for you; make it your own." Happy cooking!

1/06/2022

Chicken and Rice Soup with Shiitake Mushrooms, Ginger and Scallions

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I have shared my roast chicken, the beautiful stock and now, I give you the holy grail of chicken soup!! I kid you not. This bowl has a little bit of everything to provide comfort at anytime of the year and cold-fighting remedies which is perfect for this "sniffly-snuffy-I don't feel so good" time of year. So let's have a chat because I don't think you can see all the goodness in this photo.

There are onions (yellow and scallion), mushrooms, ginger, garlic, chicken stock, soy sauce (low-sodium), chicken, rice and cilantro.  Ok, so what? Well, that means there are plenty of antioxidant and anti-inflammatory properties going on that help with digestion and fight bad things in your body. There is also fiber and protein. And if you really have the tummy troubles, there is sodium from the stock (or broth) and soy sauce (just a little and it's low-sodium) which our bodies need to retain fluids if we are losing them.  Did you know that soy sauce is also anti-allergenic? Serve it warm and steamy and those vitamin and mineral enriched vapors will help clear those clogged airways.  If you really want to take home remedy to the next level (that is if your tummy is in good shape), be daring and add a bit of Sambal Oelek. That hot Thai chili garlic paste will clear up just about anything!

Let's move on to Make it for you, make it your own. (Maybe I should include that kind of paragraph in each post🤔). First, you'll see it quite frequently in my recipes that if vegetable or canola oil is called for, I usually substitute with Safflower oil because it is high in antioxidants and vitamin E. Next, the original recipe called for four ounces of Shiitake mushrooms, but I can find a five ounce container at my local store that is pre-sliced. Who wants to pay more for stems that you are not going to use? I added garlic because I love it and it's good for you. I also added the soy sauce because I wanted to enhance a bit more of that umami flavor that the mushrooms were providing. The rice was in the original recipe, but I think you could sub it for some broken noodles, like soba noodles, or you can just leave the healthy starch out all together, but it does provide some body. The Sambal Oelek was also my addition, but I kind of have an iron stomach and will put some sort  of heat in just about anything. Ok, not Cheerios😉. Lastly, If you are one of those individuals who thinks cilantro tastes like soap or you just don't care for it, just omit it.

I hope this recipe finds you all healthy and well with strength to get in the kitchen to make this soup! If you are under the weather, pass this recipe on to a neighbor, friend or loved one as a "get well soon" hint. 

3/08/2013

Date Bran Muffins

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With the Blanquette de Veau  on the menu this past Sunday evening, I wanted to start the day with something a little more friendly to the heart and waistline.  I am sure many of you would like to enjoy the health benefits of a bran muffin, but are scarred by biting into a dense, dry and flat tasting baked good.  This recipe will help heal those wounds and will have you looking at date bran muffins in a whole new light.

Upon first look at the recipe, you'll notice that there are several different types of wheat products.  There is your everyday all-purpose flour, some whole wheat pastry flour, wheat bran, and wheat germ.  Avoid using regular whole wheat flour in lieu of the whole wheat pastry flour.  That would be one of the culprits of that dry and dense muffin syndrome.  Sweetness comes from the addition of a little light brown sugar, orange juice concentrate (do not dilute), and the dried dates.  I like to process the dates in the food processor with the other dry ingredients so there are little specks of dates throughout each muffin and not big chunks.  It really adds to the taste and texture.  A pleasant tang from some buttermilk and a little spice from cinnamon and vanilla help to provide a healthy and satisfying start to the day. Well, that is if you don't slather on a good schmear of honey butter.  But why would you want to do a thing like that☺??


3/01/2013

Wheat Berry Salad with Blood Oranges, Feta, and Red Onion Vinaigrette

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Sometimes the stars align just so and you wind up with a healthy and delicious salad in front of you.  What, never happened to you?  Ok, well stars align for all kinds of reasons.  There were two things that happened in weirdly close proximity to get me to make this dish.  First--my junior high schoolers made recipes with wheat berries in their Health and Nutrition classes.  Then---Wouldn't you know it, a recipe featuring wheat berries popped up in the Good Eating section of the Chicago Tribune.  After not really thinking about these little gems much at all, really, I was awash in wheat berry tasting and discussion.

I like to use hard Red Spring wheat berries for their nutty taste and chewy texture, but you can use the soft variety as well.  I also added some pomegranate seeds for an additional taste and texture that pairs well with the blood oranges and feta cheese.  The vinaigrette makes more than you will need, but trust me and make the whole batch.  You'll find yourself dipping a piece of crusty bread into it-- it's that good. It is an excellent side salad to serve with roast chicken or fish and it is also very tasty on its own for a light lunch or dinner over a bed of baby arugula.

6/07/2012

Grilled Salmon and Red Onion with Strawberry Salsa

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If you have been following my little space in the world, there are two things that you already know--  1. I enjoy a sweet and savory combo and 2. I am always trying to find a way to get my family to eat fresh salmon.  With berry season in full swing, why not combine the two for a delicious dinner we would all enjoy?

The salsa is a combination of diced strawberries and kiwi (both of which my whole family loves).  I added a bit of cucumber for crunch and some jalapeno for a mild heat.  Cilantro and lime juice add seasoning and fresh flavor.  Since it is a "salsa" I wanted to add some onion (we love our onions too), but I didn't want to overpower the sweetness of the salsa.  Thinking cap, Nicole... it will come to me, but let's move on with the salmon. 

Knowing that strawberries and balsamic vinegar are an excellent combo, I decided to glaze the salmon with a balsamic vinegar and honey mixture to add both deep and sweet flavors.  Now all I needed was a little something to balance the sweetness.  Lightbulb!  Grill some sliced red onions and use them as a bed for the salmon and salsa.  This added a lovely savory and smoky element that paired nicely with the strawberries and salmon. 


But I didn't stop there.  I had some Queso Fresco in the refrigerator that needed a home.  It found one on top of the whole dish.  It made it pretty and perfectly scrumptious.  This was a hands down (or should I say thumbs up) a winner-winner salmon dinner!

P.S. In case you are new to the blog, check out this grill tip for keeping fish from sticking to the grill.

3/02/2012

Tropical Green Smoothie I

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If you follow my facebook page, you know that I was out of commission this week for good reason.  Sock! Crunch! Pow! Ooff!  No, I wasn't laying around watching re-runs of Batman. That was the sound of my body being attacked by the seasonal flu.  After living on ginger ale, crackers, and chicken broth for days, I needed something to re-charge my system.  This recipe came to the rescue. 

 You may be wondering, "where does the green color come from?"  Ready?! Spinach. Yes, spinach.  But really, you can't taste it.  It just adds a bounty of vitamins and nutrients, not to mention a beautiful bright green color that I find welcome this time of year.  The flavor and creaminess comes from frozen banana and pineapple.  Since my system is a little iffy with dairy right now, I chose to use vanilla flavored soy milk, but you can use regular milk, yogurt, or juice for that matter.  Since the frozen fruit adds plenty of natural sugar, I don't add any, but I do like to bump up the nutrients (namely omega-3 and lignans), with the addition of ground flaxseed.  It lends a nice, nutty note.


Packed full of antioxidants, vitamins, fiber, iron, and potassium, this is one smoothie that will take your body from drab to fab in no time.  It is quick, easy, gluten-free, dairy-free, and vegan friendly.  I call this "Tropical Green Smoothie I" because there are other tropical variations of this green smoothie in my repertoire to share, but for now-- Kapow! Whack! Sock! Bam!  That was me punching back at the flu bug with a lot of help from this sweet and creamy beverage.

*Note- after enjoying a batch of these for breakfast this morning, my first grader said that I should serve these on St. Patrick's Day morning because they are green ☺.  Kid tested mother approved!

2/23/2012

Chickpea and Lentil Salad with Sun-Dried Tomato Vinaigrette

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A healthy dish as promised.  There's no sugar, no deep fryer, there is not even meat in the mix.  Just veggies, legumes, fresh basil, and a very tasty vinaigrette.  "Mmm-- this is so good, Mom" is what my pickiest eater said after her first bite.  Even my son, who doesn't care for sun-dried tomatoes, enjoyed this dish.


It is delicious on its own as a vegetarian meal, but would also be a nice side to a chicken cutlet or lamb chop.  Make a batch at the beginning of the week and you also have a healthy alternative for the week's work and school lunches. 

1/05/2012

Pomegranate Glazed Salmon

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If you are a reader, you might recall that when it comes to fresh salmon, my family is a little finicky. They love the smoked, cured, and potted kind, but it takes a certain recipe to win them over on the fresh stuff.  Having said that, this recipe is now in my caché.  

This is a delightful, seasonal recipe that uses pomegranate molasses, an ingredient that not all of us have in the cupboard, but one I strongly suggest you try.  It is simply pomegranate juice that is mixed with lemon juice and sugar, then boiled down until it is thick and syrupy.  The recipe also calls for agave nectar, a natural sweetener, but I had some brown rice syrup on hand.   Don't have either? You can use honey instead.  The salmon is marinated before being brushed with the glaze and broiled for a few minutes until it is just cooked through and still slightly pink in the middle-- just the way I like it.

Serve with the Rice with Edamame and Prosciutto and you have a well-balanced meal that everyone will enjoy.

8/25/2011

Strawberry-Banana Smoothie

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I love smoothies.  They are quick and easy, kid-friendly, nutritious, really satisfying on a hot summer morning, portable, and extremely versatile when it comes to ingredients.  However, smoothie recipes are ones for which most do not have a precise recipe.  They fall more along the lines of "a little bit of this and a little bit of that".   I hope this recipe can provide a trunk of sorts that can support many different limbs and branches of ingredients that one might choose for his or her own personalized smoothie.  

I like to use yogurt and frozen fruit instead of ice (which can water a smoothie down) to achieve that frosty-like feel.  This time of year when berries are at their peak in the markets, I buy them in bulk and freeze them for future smoothies.  For the berries-- I wash and dry them, then lay them in a single, even layer on a parchment or waxed paper lined baking sheet.  I freeze them until solid and then place them in large one gallon freezer bags.  For the bananas-- I peel them first before placing them on the baking sheet to freeze.  When I am ready to ready to use one, I simply remove it from the bag and slice it with a sharp knife to make for easier blending.

Whether you are sipping leisurely while reading the morning paper ( yes, we still read tree bark in lieu of social media first thing in the am), drinking on the go, or trying to get your children (who are still adjusting to the early morning back to school start) out the door to catch the bus, smoothies are a quick and easy way to provide delicious and nutritious fuel for the body.