Mango Puree with Scallops

Tom and I savor our memories of walking across Burntside Lake under the moonlight with our three boys at mid-night on New Years Eve.  When the boys were little, we pulled them in a sled across the lake, awed by the thunderous cracking of the ice below us, the twinkling stars above us, and the wondrous wilderness surrounding us.  After our walk, we nestled into our sleeping cabin, complete with a wood stove, sleeping cots, and lots of love.  It is one of my most treasured memories. Slowly, those traditions changed because of my health challenges. (The sleeping cabin has no indoor plumbing or electricity.)   Yet, I will always carry those early memories close in my heart, grateful that I built a memory bank of outdoor adventures to draw upon now.  So on New Years Eve this year, as I sat nestled in my home, close to my indoor plumbing and bathroom, I lovingly recalled our family times on Burntside Lake. 

Tom and I made a dinner together for our celebration of the tribulations and triumphs of the past year, and with anticipation of many joyful and soulful adventures for 2012.   Scallops are a rare treat in our home, and I impulsively bought them, not thinking about how I would prepare them.  So when I arrived home with them and realized I hadn't thought about their preparation, I was determined to use what I had.  The mango on the fruit platter sparked my imagination for the following.  

Ingredients:
6 large wild-caught sea scallops
2 teaspoons coconut oil
1 mango, peeled, and cubed
juice of 1 lime
2 dried chili peppers
dash of sea salt
1/8 teaspoon onion powder

Preparation:
Heat coconut oil in saute pan.  Sear scallops in oil and slowly simmer till done, adding a bit of water if necessary to steam.  Put mango, lime juice, crushed dried chili peppers, sea salt, and onion powder in blender.  Blend till smooth.  Pour contents into a microwave proof bowl and warm slightly, being careful not to boil.  Pour onto a serving platter and place scallops on top of it.  Sprinkle with paprika, if desired.

Nutrition:
Servings per recipe: 2
Serving Size: 3 scallops plus approximately 1/2 cup of puree
Calories: 176
Total Fat: 6 g
Cholesterol: 15 mg
Sodium: 153 mg
Total Carbs: 24 g
Dietary Fiber: 5 g
Protein: 9 g

Roasted Pears

My friend, Kris, made a salad of mixed greens with roasted pears and walnuts with bleu cheese for a December gathering with friends.  While I couldn't eat the salad, I peeled, mashed, and devoured the roasted pear and then understood why everyone was exclaiming about the salad.  So I made the pears again for myself at Christmas and it was just the festive treat I craved.  What a merry good time!   In fact, it was such a merry time, that I didn't get a photo of the roasted pears, so I simply added a photo of pears today.  Pears seem to be at their best this time of year.  One day I  sauteed them in a saucepan rather than roasting them and again, they were delectable. 

Ingredients:
1 medium pear, peeled and cut into wedges or cubes
1 1/2 teaspoons olive oil
1 1/2 Tablespoon bottled pomegranate juice
3/4 teaspoon balsamic vinegar
1/2 teaspoon pure maple syrup
pinch of ground cinnamon
pinch of sea salt


Preparation:
Peel and core the pear and slice it into wedges or cubes.  Place it in an ovenproof baking dish.  Mix the remaining ingredients and pour it over the pear cubes; stir to coat all the pieces of the pear very well.  Roast in a 400 degree oven for 10 - 15 minutes.  It will be soft enough that it doesn't even need to be pureed.

Nutrition per serving:
Servings per recipe: 1
Serving Size: About 1/2 - 3/4 cup, depending on size of pear
Calories: 180 calories
Total Fat: 7 g
Cholesterol: 0 mg
Sodium:  3 mg
Total Carbs: 31 g
Dietary Fiber: 4 g
Protein: 1 g

Spicey Parsnip Soup

I don't remember what prompted me to try adapting a parsnip soup recipe that I had seen in the Soup Bible - maybe it was my intrigue and unfamiliarity with parsnips - but I am so glad I did!  Wow!   I was surprised by the natural sweetness of the parsnips which was highlighted by the ginger and leeks.  I am on the hunt for more parsnip recipes.

The original soup recipe included a potato and some pistachios, but I omitted both of these ingredients and also swapped coconut oil for the olive oil, and increased the amount of chicken broth. 

Parsnips are not only the sweeter cousin of carrots, but they pack a powerful nutritional punch, too.  Parsnips contains high amounts of both soluble and insoluble fiber, folic acid, calcium, and potassium. 

Ingredients:
1 Tablespoon coconut oil
1 medium yellow onion, finely chopped
1 medium leek, white and light green parts only, thinly sliced
1/2 teaspoon sugar
1/2 teaspoon finely grated fresh ginger
1/4 teaspoon ground turmeric
pinch of ground nutmeg
1 pound parsnips, peeled and thinly sliced
4 cups low-sodium chicken broth
salt and freshly ground black pepper
drizzle of low-fat plain yogurt or finely ground hazelnuts for garnish (not included in nutritional analysis)

Preparation:
Heat the coconut oil in a large saucepan and add onion, leek, sugar, ginger, turmeric and nutmeg.  Cook until onion and leek are soft.  Add parsnips and cook, covered, for an additional 5 minutes over low heat.  Pour in chicken broth and bring to a boil  Reduce heat and simmer for 30 minutes or until vegetables are tender.

Blend contents of saucepan until smooth.  Season to taste. Ladle into bowls, and garnish with a swirl  of yogurt or finely ground hazelnuts.   

Nutrition:
Servings per recipe: 6
Serving Size: 1 cup
Calories: 101
Total Fat: 3 g
Cholesterol: 0 mg
Sodium:  58 mg
Total Carbs: 18 g
Dietary Fiber: 3 g
Protein: 3 g

Triple Berry Parfait

Festive and a snap to make, this was part of my Christmas dinner with my family.  I had forgotten that I had taken a photo of it until today when I was uploading photos for my other posts.   The combination of the antioxidents in the berries and the probiotics in the kefir make it a great immune-building dessert.  Who knew that dessert could be healthy?

Ingredients:
1/2 cup frozen triple berry mixed fruit  (blackberries, raspberries, blueberries)
1 cup plain low-fat kefir

Preparation:
Partially thaw the frozen fruit mix.  Put the kefir into a blender and add the fruit, and puree to desired consistency.

Nutrition per serving:
Servings per recipe: 1
Serving Size: Approx 1.25 cups
Calories: 209
Total Fat: 2 g
Cholesterol: 10 mg
Sodium: 133 mg
Total Carbs: 34 g
Dietary Fiber: 5 g
Protein: 15 g

Kale, Cauliflower and Broccoli Soup

I am still all about "easy" today.  So I looked in the fridge, saw the left-over cauliflower and broccoli soup from yesterday and decided to add some chopped kale to it for extra potency and flavor, and cooked it in the microwave.  All hail kale! 

Ingredients:
2 cups florets of cauliflower and broccoli, chopped
1 -2 cups water
onion powder, to desired taste
garlic powder, to desired taste
1/8 teaspoon Nature's Seasons
4 kale leaves, destemmed and chopped fine
(I prefer to use the Tuscany Kale.  It's lovely to behold!)

Preparation:
Place the chopped broccoli and cauliflower florets in a 4-cup glass measuring cup  Ad water to at least half the amount of vegetables, or more if a thinner soup is desired.  Ad onion powder, garlic powder, and Nature's Seasons.  Microwave at high power until the vegetables are tender.  Add the chopped kale and continue to cook at high power until the kale is tender.  Cool a bit, then puree with an immersion stick blender.  Sprinkle with Parmesan cheese, if desired. 

Nutrition:
Servings per recipe: 2
Serving Size: Approx. 1.25  cups
Calories: 46
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 131 mg
Total Carbs: 8 g
Dietary Fiber: 4 g
Protein: 3

Wild Wood High Protein Tofu

On my recent post for Quick Cauliflower and Broccoli Soup,  I mentioned adding tofu to it.  I know that tofu is repulsive to some people, but not to me!  I loved it even before it became an important element in my diet. Maybe my love for it is because I was first introduced to extraordinarily good quality tofu in Japan in the early 1980's when I was there to teach English as a Second Language.  I was consistently eager to try all the foods offered to me, including tofu.   My favorite recollection of how it was served was as a simple small block with an indentation in the top of it filled with a mighty hot wasabi paste.  My nostrils were on fire but I ate it again and again.  It was also frequently served as small cubes in a simple yet delicious miso soup, or with stir-fried vegetables.  Oh, I do miss stir fried vegetables. But I am grateful that I can still enjoy tofu and find that it fits my requirements for soft protein.   But the spicy wasabi has to go. 

At the Duluth Whole Foods Co-op, I recently discovered a new type of tofu by Wild Wood Organic Foods that is higher in protein than most other types. An 85 gram portion of this tofu contains 14 grams of protein, which is more than double what most tofu of similar size contains.  Other nutritional information for this serving portion is listed below.   This tofu is super-firm, and quite different from the smooth Japanese type of tofu I was initially introduced to, but it tastes similar and is more amenable to being sauteed than the softer types.   Yet it is soft enough for my digestive system to handle without a problem. 

My husband reminds me that when buying tofu, it is critical to buy organic, since customary practices for growing soybeans uses high levels of pesticides.

The wonder of tofu is that it easily absorbs the flavors used with it.  One of my favorite marinades for cubed tofu is soy sauce (or Bragg Liquid Aminos) with curry powder, garlic powder, and sometimes I throw in a little bit of rice vinegar.  Then I saute it in coconut oil.   The other cool thing about this new type of tofu is that it is not packed in water, so it doesn't need to be pressed or drained, thus I don't need any additional prep time (or advance planning) to make it. 

Experiment and enjoy!

Sauteeing tofu

Nutritional Information for Wild Wood Organic Tofu:
Serving Size: 85 grams per serving   (each package contains 3 servings)
Calories: 130
Total Fat: 7 g
Cholesterol: 0 mg
Sodium: 15 mg
Total Carbs: 3 g
Dietary Fiber: 0 g
Protein: 14 g

Quick Cauliflower and Broccoli Soup

When time, energy, and ingredients are at a minimum (like today when I am resting from Christmas festivities),  this is one of my easiest routes to a quick and healthy soup.

Ingredients:
2 cups florets of cauliflower and broccoli, chopped
1 to 2 cups water, depending on desired consistency for the soup
onion powder
garlic powder
1/8 tsp Nature's Seasons

Preparation:
Place the chopped broccoli and cauliflower florets into a 4-cup glass measuring cup.  Add water to at least half the amount of vegetables, or more if a thinner soup is desired.  Add onion powder, garlic powder and Nature's Seasons, to desired taste.  Microwave on high power until the vegetables are tender, stirring a couple of times,  and the kitchen is stinky.   (Our 18 year old son, Sam, always knows when I cook this!)  Cool just a bit and then puree with an immersion blender stick.   Adjust seasonings to desired taste.  Serve immediately as a soup.  Sometimes I add a bit of Parmesan cheese and some turkey meatballs to it.  It's also very good with some high-protein sauteed tofu cubes in it, with a dash of soy sauce, giving it a Japanese flavor.  (These additions are not included in the nutritional analysis.)




Quick Cauliflower and Broccoli Soup with Tofu

 Nutrition per serving:
Servings per recipe: 1
Serving Size: Approx 1 1/2 cup
Calories: 50
Total Fat: 0 g
Cholesterol: 0 mg
Sodium: 240 mg
Total Carbs: 8 g
Dietary Fiber: 4 g
Protein: 4 g