Tarragon Swiss Chard

Starting my morning with a healthy dose of vegetables for breakfast helps put me on the right track. I have posted other recipes for filled egg white omelets using a variety of vegetables.  But laziness prevailed this morning and I took the easy route and made a simple puree of Swiss chard and tarragon and plopped it on my scrambled egg whites.  Easy and much less work than an omelet.   Maybe not as pretty, but my taste buds were just as happy.  I haven't figured out what to call it yet, though.  Any ideas?   I even spread a bit of it on a piece of toast and loved that, too. 

The pairing of tarragon and chard was inspired by my friend, Tahirih.  I had shared some tarragon from my herb garden with her and she had stir fried it with beet greens and raved about it.  If you aren't familiar with tarragon, it has a flavor similar to anise.  I have had it in my perennial herb garden for several years,  but hadn't used it for anything other than with a vinegar/oil dressing for potato salad. So I was pleasantly surprised at how well it complimented the chard. You could certainly substitute dried tarragon for the fresh if you don't have any fresh tarragon available.  Do taste the fresh herb before you decide how much you want to use, as it can be overpowering if anise isn't your favorite herb.  

The Swiss chard, kale, beets, peppers and tomatoes in Tom's raised vegetable bins are vibrant and hearty. This photo gives you an idea those bins.  Yes, we already have a few ripe tomatoes in the bin on the left.  

Ingredients:
1 teaspoon coconut oil
1 large bunch Swiss chard
(yields about 1/2 cup chopped stems and 4 cups chopped leaves)
1 small sprig fresh tarragon, minced
1/4 teaspoon Nature's Seasons
1/4 - 1/2 cup water, approximately

Preparation:
Heat the coconut oil over medium heat and saute the chopped chard stems until tender.  Add the chopped leaves, and fresh tarragon, and saute until wilted.  You may need to add about 1 -2 Tablespoons of the water to make them tender.   Transfer to a Magic Bullet or similar device and add just enough water to make the Bullet do its job and get the desired consistency you want. Put it on top of scrambled egg whites, or in an omelet, or spread it on toast. Any of those ways, you are certain to have Summer Garden Pzazz!

Nutrition:
Servings per recipe: 1 cup
Serving Size: About 1/2 - 3/4 cup              
Calories: 68
Total Fat: 4 g
Cholesterol:0  mg
Sodium: 698 mg
Total Carbs:  4 g
Dietary Fiber: 4 g
Protein: 4 g

Sweet Potato Pancakes

This has been my morning treat in recent days.  It nourishes me with savory taste, vitamin-packed sweet potatoes and protein.  And it only takes ten minutes to make if you have roasted sweet potatoes waiting for you in the refrigerator.  I often make large quantities of roasted sweet potatoes and use them in a variety of ways.  This is one of my favorite uses for them.  Great way to start my day with Pzazz.  The fresh rosemary is the star ingredient.  I don't think the taste would be nearly so fine with dried rosemary.  

Ingredients:
1 cup cubed raw sweet potato (1/2 " cubes) to make 3/4 cup roasted sweet potatoes
1/2 Tablespoon chopped fresh rosemary (or less if desired)
1 teaspoon melted coconut oil (or olive oil if you prefer)
Approximately 3/4 cup Egg Beaters or similar egg substitute

Optional toppings:
Ricotta cheese
Yogurt with maple syrup
Rosemary sprigs


Preparation:
Preheat the oven to 350 degrees.  Mix the sweet potato cubes with the rosemary, oil and a dash of salt.  Roast in the oven for about 45 minutes, stirring occasionally, until very tender.  The one cup of cubed raw sweet potato will yield about 3/4 cup after roasting. Roasting a large quantity of sweet potatoes to have available is a great time-saver.  Put 3/4 cup roasted sweet potatoes into a Magic Bullet pr similar appliance with the egg substitute, and puree until smooth.  I have also used a combination of egg whites and Egg Beaters, using about equal amounts of both.  Pour the batter into six pancakes on a griddle which has a small amount of coconut oil on it to fry the pancakes.   These pancakes take a bit longer to cook than typical pancakes to ensure the center is thoroughly cooked.  I made the mistake on my first trial of not having the batter thin enough so the inside was still a bit gooey.  After about three trials, I think I figured out the right proportion of sweet potato to egg mixture.  Feel free to adjust to fit your preference.  These store well in the refrigerator to reheat another morning or for a healthy side dish.

A mixture of 1/2 Tablespoon pure maple syrup and 2 -3 Tablespoons plain yogurt makes a delicious topping. One time I put a dollop of ricotta cheese on top.  Whatever Pzazz you want to add is up to you!

Nutrition: (does not include toppings) 
Servings per recipe: 2 servings of 3 pancakes each
Serving Size: 1 cup
Calories: 180
Total Fat: 2 g
Cholesterol: 2 mg
Sodium: 354 mg
Total Carbs: 18 g
Dietary Fiber: 2 g
Protein: 18 g

Broccoli Crepes

Think of this broccoli crepe recipe as a template for any savory pureed green vegetable crepe.  I just happened to have leftover broccoli puree from supper last night so that dictated what I tried tonight.   When I rolled them up, I put a dollop of low-fat ricotta cheese in it sprinkled with a bit of nutmeg.  Nutmeg and broccoli are exquisite partners.  The next time I make these with broccoli, I might add other seasonings to the batter, such as Nature's Seasoning, or garlic and onion powder, or Mrs. Dash Garlic and Herb blend, then sprinkle a bit of Parmesan cheese on the crepe before I roll them up. 

I know that most crepe recipes use more flour than I have used here, but I wanted to keep the carbohydrate count low, while emphasizing the vegetables.  It worked well enough that I am dreaming of many more savory vegetable possibilities.  Maybe they are more like pancakes than crepes.  Hmmmm......How about a pancrepe????  A crepcake????  

I used the liquid egg substitute of Egg Beaters for this recipe.  While I don't like the idea of artificial ingredients, Egg Beaters are incredibly handy for this application and I'm not sure yet if egg whites would work.  I'll try it and let you know.  

Anyway, this template can be used in a variety of ways, I think.  Another time I might try pureed asparagus enlivened with mint or dill.  Or go Indian with pureed spinach and curry.  Or head for the Mediterranean with pureed broccoli seasoned with oregano, thyme, and basil.  Pureed kale with onion and rosemary.  You get the idea.

Of course, it's probably not limited to green vegetables, either.  What about winter squash pancrepes?  Pzazz in so many places!

Ingredients:
1/3 cup Egg Beaters
2 teaspoons whole wheat flour
1/4 cup broccoli puree  ( This was leftover from last night.  One cup of chopped broccoli , then steamed and pureed with enough liquid to make a thick consistency will yield about 1/4 cup of puree. )
1/8 teaspoon salt
Dash of freshly ground pepper
Other seasonings to taste (not included in nutritional analysis)


Preparation:
Use a fork to mix the egg substitute with the flour.  Add the broccoli puree with seasonings as desired and mix well again.
Coat a saute pan with non-stick spray and heat the pan to medium-high heat.  Pour one-third of the batter into the pan and cook until bubbly, which only takes about 1 - 2 minutes.  Then carefully flip and cook until just lightly browned, about 1 minute.   Repeat twice more to make a total of 3 small pancrepes.  Fill each with a dollop of low-fat ricotta cheese sprinkled with nutmeg, if desired.  Or sprinkle with Parmesan cheese. (These optional fillings are not included in the nutritional analysis.)




Nutrition per serving:
Servings per recipe: 1
Serving Size: 3 small crepes
Calories: 82
Total Fat: 0 g
Cholesterol: 1 mg                                                                  
Sodium: 317 mg
Total Carbs: 8 g
Dietary Fiber: 3 g
Protein: 11 g

Green Awakening Kale Puree

Green Awakening Kale Puree with Quinoa

Galactic green and outstanding! This simple puree is as versatile as it is nutritious.  Toss it with pasta.  Drizzle it on chicken or fish.  Mix it with quinoa.  Drench your eggs with it. Toss it with sauteed tofu. Mix it with goat yogurt to create a cold soup.  I have had it all of these ways in the past week.  Think of it as a sauce, or a dressing, or a dollop. Think of it as your Green Awakening. It will keep for 3 - 4 days in the refrigerator, waiting for you to discover a new way to ramp up your green vibes.   Washing and de-stemming the kale required enough of my energy, so I used onion powder and garlic powder rather than expending any more energy on chopping onions and garlic.  But maybe after a week of two or three servings of kale daily, I'll have energy to spare! 

The photograph above is the Green Awakening Kale Puree mixed with quinoa with a bit of white balsamic vinegar added for Pzazz!

Red Russian kale from Tom's garden 

Ingredients:
4 cups rinsed,chopped kale leaves
1/4 cup water
1/2 teaspoon onion powder                            
1/2 teaspoon garlic powder
sea salt to taste (about 1/4 teaspoon or less)

Preparation:
Remove kale leaves from the tough stems.  Rinse thoroughly and chop.  Place in a large saucepan with the water and seasoning and put the lid on the pot. Cook over medium heat until tender, adding more water if needed.  When slightly cooled, puree till smooth and creamy.   When making a double or triple batch, I use the VitaMix to puree it.   To make a single batch, the Magic Bullet will do the trick.

Nutrition:  (for the puree only)  
Servings per recipe: 4
Serving Size: 1/4 cup (approx.,  depending on how much liquid you add)
Calories: 39
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 175  mg
Total Carbs: 8 g
Dietary Fiber: 3 g
Protein: 3 g

Carrot Parsnip Puree

How can something this naturally sweet be so incredibly nutritious!  I must have taken 50 photos of this puree in an attempt to make the photo look as delicious as the puree tasted, when I realized I simply don't have that caliber of photography ability.   So, please, please, try this wonderfully nutritious and delightful puree. You won't be disappointed.  It passed Tom's Taste Test with flying colors!


As I mentioned at the beginning, the puree is a nutritional powerhouse, too.  Carrots are an excellent source of antioxidant beta-carotene, which is linked to reducing the risk of cancer, heart attacks, and cataracts.  Other vitamins, minerals and enzymes in carrots support liver, digestive and kidney function, according to Rebecca Katz, author of One Bite At A Time - Nourishing Recipes for Cancer Survivors and Their Friends.  (If you haven't seen this cookbook, I highly recommend it.) And parsnips provide an excellent source of vitamin C, fiber, folic acid, pantothenic acid, and manganese.  


The recipe I devised is a compilation of several I found online, looking for ways to use up two lone parsnips in the crisper section of my refrigerator.  Oh, the beauty of forced creativity.  

Ingredients in soup pot

Ingredients:
1 Tablespoon coconut oil
(or olive oil or butter if you don't need coconut oil)
1 cup peeled and sliced parsnips
2 cups peeled and chopped carrots
2 garlic cloves
1/2 medium onion, chopped (about 1/2 cup chopped)
1/2 cup reduced-sodium chicken broth
1/2 cup water


Preparation:
Melt coconut oil in a soup pot.  Chop all vegetables and add to the oil.  Saute for about 5 minutes over medium heat.  Add broth and water.  Bring to a boil.  Then reduce heat and simmer with a cover on the pot until the vegetables are tender, about 30 minutes.  Puree with an immersion blender.  This will make a puree that can be used as a side dish or you can add some more broth and use as a soup.  Garnish with a sprig of fresh cilantro.

Starting to puree with immersion blender

Nutrition:
Servings per recipe: 3

Pureed with immersion blender

Serving Size: 1 cup                                                      
Calories: 127
Total Fat: 5 g
Cholesterol: 0  mg
Sodium: 161 mg
Total Carbs: 20 g
Dietary Fiber: 5 g
Protein: 2 g

Curried Coconut Sweet Potato Puree

Lake Superior Shoreline at Larsmont Cottages

Tom and I took advantage of mid-winter and mid-week rates and spent a lovely night at Larsmont Cottages on the shore of Lake Superior earlier this week. It was our late anniversary/late Christmas/early Valentine's Day getaway.  Listening to the waves lightly crashing on the rocky shoreline brought calm to my soul. We walked on a short trail next to the shoreline, mesmerized by the bleak beauty of winter.   


Then we ventured into the Ledge Rock Grille for dinner.   I don't go out to eat very often, due to my many dietary restrictions.  It's generally just too frustrating to make it worth spending the money on it.  But when I find a chef who is not only willing, but delighted, to make food that meets my needs without compromising taste and presentation, that chef will get recommendations from me.   This chef actually came to my table to talk to me about my needs when I asked the waiter about what accommodations would be possible.  (I had a sandwich and some yogurt packed in a cooler as a backup if I needed it.)  After explaining my needs, the chef suggested a curried coconut sweet potato puree as a base for Jamaican seasoned chicken, complimented by pulverized and seasoned zucchini squash.   Not only was it out of this world delicious, the presentation was stunning!   Couldn't he please cook for me everyday????  Wow.  


The Ledge Rock Grille is open to the general public, not only those staying at Larsmont Cottages. 


I attempted to replicate the sweet potato puree today as an accompaniment for baked walleye, and while it wasn't as spectacular as I had at the Ledge Rock Grille, it was certainly delicious.   So I scribbled down the ingredients as I made it and then did the nutritional analysis as presented below.  As you eat this, imagine viewing the glorious Lake Superior shoreline in all of its raw beauty.  

Curried Coconut Sweet Potato Puree with Baked Walleye

Ingredients:
2 cups cubed, peeled sweet potato (about 2 medium sweet potatoes)
3 Tablespoons light coconut milk
1 tsp curry powder (or more if you like curry)
sprinkle of white pepper
1 teaspoon unsweetened shredded coconut
1 teaspoon finely chopped fresh parsley

Preparation:
Boil the sweet potato cubes in salted water until tender.  Drain.  Mash or puree the sweet potato with the remaining ingredients.


Nutrition: (Analysis by Calorie Count)
Servings per recipe: 2
Serving Size: 2/3 cup
Calories: 242
Total Fat: 7 g
Cholesterol: 0  mg
Sodium: 19 mg
Total Carbs: 44 g
Dietary Fiber: 7 g
Protein: 3 g