Author Archives: sbp

Seared Baby Bok Choy with Garlic and Chili Oil

Posted in asian, cut calories, low-carb, side dish, vegetarian, weight loss ideas by

bok choy with garlic and chili oil

Benefits of Bok Choy

One cup  of bok choy has just nine calories  and provides protein, dietary fiber and almost all the essential vitamins and minerals you need. This Chinese cabbage is a nutrient-dense food that offers several health benefits.  Here are my top four:

1. Antioxidants

One cup of shredded bok choy has 34 percent of the recommended daily value of vitamin C and more than a full day’s intake of vitamin A. Vitamin C works as an antioxidant in the body, protecting cells from damage by neutralizing free radicals, or unstable molecules that result from vital chemical processes. Bok choy contains lutein and zeaxanthin too, which are antioxidants that protect the eyes and lower the risk of age-related macular degeneration.

2. Strong Bones

In addition to calcium, you need magnesium, phosphorus and vitamin K to build and maintain strong bones. One cup of shredded bok choy delivers at least 3 percent of the recommended daily intake of magnesium and phosphorus, 7 percent of calcium and 26 percent of vitamin K.

3. Heart Health

One cup of bok choy provides 11 percent of the recommended daily intake of both folate and vitamin B-6. Folate and vitamin B-6 remove the amino acid homocysteine from the blood. This is important because high levels of homocysteine increase the risk of cardiovascular disease.   It also has 4 percent of the daily value of potassium, which regulates the heartbeat. The calcium and magnesium essential for bones also play a role in maintaining a healthy heart. Calcium stimulates heart muscles to contract, while magnesium encourages them to relax.

4. Cancer Protection

Bok choy has unique sulfur-containing compounds that may reduce the risk of breast, prostate, lung and digestive tract cancers. These substances may help the body eliminate carcinogens, prevent cells from turning into cancer or alter metabolism to stop the development of hormone-sensitive cancers. One cup of chopped bok choy has 38 milligrams of glucosinolates.

Here’s a quick stir-fry recipe has spicy bold flavor and is an easy side dish to perk up most any meal, while giving you all the benefits that bok choy provide.

Ingredients:

1 Tbs. sesame seeds
4 heads baby bok choy, about 1 lb. total
1 1/2 Tbs. canola oil
3 garlic cloves, thinly sliced
1/2 tsp. red pepper flakes
Sea salt, to taste
1/4 cup low-sodium chicken broth (or vegetable broth)
2 tsp. Asian chili oil

Directions:

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Sundried Tomato Pesto Zoodles

Posted in AP's Favorites, cut calories, italian, low-carb, vegetarian, weight loss ideas by
Sundried Tomato Pesto and Zoodles 
I love this dish as it replaces traditional pasta with low-carb zucchini ribbons and the sundried tomato pesto is to die for. We can’t get enough at my house!

Sundried Tomato Pesto Zoodles

Time: 30 minutes (prep + cooking) | Serves: 2

Ingredients:

  • 4 zucchini squash, rinsed + cut in very small strips or spiralized
  • 2 cups of grape or cherry tomatoes, rinsed
  • 1/2 cup of sun-dried tomatoes
  • 1 cup of fresh basil leaves
  • 1 cup of walnuts
  • 1/2 cup of parmesan cheese, grated
  • 1 tsp. of crushed red pepper
  • 1/2 tsp. of chopped, fresh rosemary leaves, (1/4 tsp. if you use dried rosemary)
  • 1/2 tsp. of italian seasoning
  • S+P, to taste
  • 1/3 – 1/2 cup of olive oil for pesto
  • 2 Tbsp. of olive oil for zoodles

Directions:

  • Cut the zucchini. (I use the Microplane Spiral Cutter because it makes pretty ribbons of healthy and delicious vegetables)spiralized zucchini
  • Preheat oven to 400 degrees F
  • Lay tomatoes on a lined baking sheet
  • Sprinkle with S+P and 1 Tbsp. of olive oil
  • Roast for 6-8 minutesroasted tomatoes
  • Meanwhile, add sun-dried tomatoes, basil, walnuts, cheese, red pepper, rosemary,  italian seasoning, and S+P to a food processor
  • Sundried Tomato PestoWhile processing on low, slowly add in the olive oil
  • IMG_6971In a  large saute pan, heat 1 Tbsp. of olive oil on medium heat
  • Add zoodles and S+P to pan + saute for 3-4 minutes
  • Add roasted tomatoes  and S+P to pan and cook another 3-4 minuteszoodles and tomatoes
  • Stir in pesto and toss gently, cooking another 2-3 minutes
  • Serve with extra parmesansundried tomatoes and zoodles

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Lentil-Crusted Salmon with Spinach-Yogurt Dal and Apricot Chutney

Posted in fish, main meal, vegetarian by


I love Indian food.  The spices in this dish are a fragrant combination of cumin, cardamom, cayenne pepper and mustard seeds.  This  recipe is courtesy of Blue Apron.

Ingredients

  • 2 Salmon Fillets
  • ½ Cup Harvest Gold Lentils
  • ⅓ Cup Dried Apricots
  • 2 Ounces Spinach
  • 1 Bunch Cilantro
  • ½ Cup Plain Greek Yogurt
  • 2 Tablespoons Ghee* (or clarified butter)
  • 2 Tablespoons Tamarind Concentrate
  • 1 1-Inch Piece Ginger
  • ¼ Cup Lentil Flour (or regular flour works too)
  • 1 Tablespoon Apricot Chutney Spice Blend**

Preparation

1. Wash and dry the fresh produce. Pick the cilantro leaves off the stems; discard the stems. Peel and mince the ginger. Small dice the apricots.

2. Start the dal:

In a large pot, heat half the ghee on medium-high until melted. Add half the ginger and half the spice blend. Cook, stirring frequently, 30 seconds to 1 minute, or until fragrant. Add thelentils and 1½ cups of water; season with salt and pepper. Heat to boiling on high. Once boiling, reduce the heat to medium and simmer 8 to 10 minutes, or until the lentils are tender and slightly broken down.

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Fruity Pizza

Posted in dessert, low-carb, side dish, Snacks, sweet treat, vegan, vegetarian, weight loss ideas by

Fruity PizzaCan’t wait until summer to have this pizza!  Packed with vitamins and minerals, this Fruity Pizza is the bomb.

The Watermelon “crust” is full of nutritious benefits. It is a high lycopene food. Lycopene is especially important in cardiovascular health and an increasing number of scientists are finding that it is beneficial in bone health too.  It also has amino acids known to promote strong kidneys and other organs.

The Kiwi  topping is one of the healthiest foods.  It has the equivalnet vitamin C of an orange  and its available year round.  The California crop is from November thru May and then we get them from New Zealand.  Their crop hits the market June thru October.  Kiwis are a great source of dietary fiber and also provides great antioxident protection.

Blueberries are full of nutritious benefits as well.  Chock full of vitamins and minerals like vitamin C, vitamin K, iron, calcium, potasium and magnesium, these colorful fruits make a great pizza topping that is good for you and your body.

Dried  shredded coconut not only adds fiber, it adds iron which helps with healthy circulation and tissue maintenance.

Enjoy!

Ingredients

watermelon (large slice) cut into eight pie slices
kiwi, peeled and sliced
strawberries, cut in fourths
nectarines, sliced
green grapes, cut in half
whole blueberries
shredded cocunut

Key Lime Tartlets

Posted in dessert, sweet treat by

key lime tartlette

Key Lime Tartlets

I love these pretty little bite-sized treats as they get oohs aahs at a dinner party, and provide the perfect sweet ending to a delicious meal. They are so easy too.  Just three ingredients.

Ingredients

Shortbread tarlet shells (by Private Selection)
Key Lime fruit filling (by Private Selection)
Fresh raspberries (16)

Easy Directions

Place tartlet shells on a baking sheet with a lip
Add a spoonful of curd
Top with a raspberry.
Place in refrigerator.

When ready to serve, place tartlets on a decorative tray and Voila!

Carmelized Onion and Apple Tarts

Posted in appetizer, holiday favorites, Holiday Meals, vegetarian by


Carmelized onion and apple tartLooking for an easy and elegant appetizer to serve guests at your next soiree?  This recipe is just the thing: simple, pretty and delicious, with caramelized onions, apples and grated Gruyère cheese atop store-bought puff pastry. I think the fresh thyme and chives make all the difference.

Ingredients:

  • 2 Tbs. vegetable oil
  • 1 1/2 lb. yellow onions, halved and thinly sliced
  • 1 tsp. kosher salt, plus more, to taste
  • 2 Tbs. unsalted butter
  • 1 lb. tart apples, peeled and sliced 1/8 inch thick
  • 1 tsp. sugar
  • 2 – 2  1/2 oz. aged Gruyère cheese, coarsely grated
  • 2 Tbs. minced fresh chives
  • 1 tsp. chopped fresh thyme
  • 1/8 tsp. freshly ground pepper, plus more, to taste
  • 1 package (1 lb.) frozen puff pastry dough, thawed
  • 1 egg, beaten with 2 Tbs. water

Directions:

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Tilapia Meunière with Moroccan-Spiced Lentils & Rainbow Chard

Posted in main meal, vegetarian by

Tilapia and Moroccan-spiced Lentils And Rainbow chard

Tilapia Meunière with Moroccan-Spiced Lentils & Rainbow Chard*

Ingredients:

2-3 Tilapia Fillets
½ Cup Black Beluga Lentils
2 Cloves Garlic
1 Bunch Rainbow Chard
1 Red Onion
1 Lemon
2-3 sprigs of  Parsley (for garnish)
4 Tablespoons Butter
2 Tablespoons Capers
2 Teaspoons Ras El Hanout (moroccan spice blend of cardomom, nutmeg, anise, mace, cinnamon, ginger, various peppers, and turmeric)
⅓ Cup Panko Breadcrumbs

Directions:

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Chicken and Sage Biscuit Pot Pie

Posted in AP's Favorites, chicken, main meal by


Chicken and Sage Biscuit Pot PieBlue Apron*  impressed me and my family once again.  This time with the ultimate comfort food.  This hearty meal brings back fond memories for my husband as his mother made a similar dish she called Chicken and Dumplings when he was a child.

I love trying unique ingredients; purple top turnip, chicken demi-glace and fresh sage give this meal depth of flavor and the mouthwatering sage-infused biscuits are addictive.  Enjoy!

Chicken & Sage Biscuit Pot Pie

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Vegetarian Jambalaya

Posted in cut calories, low-carb, main meal, soup, vegan, vegetarian by

vegetarian jambalayaMy sister recently sent me a subscription to Blue Apron and a box arrived right to my door.  I was intrigued.  The company sends you all the fresh ingredients to prepare three delicious meals for your family during the week, along with the recipe (including photos) to help you prepare it.  It was Mardi Gras this week so the meals all seamed to have a creole/cajun theme.  I decided to start with the Farro Jambalaya. Full of fragrant vegetables, this hearty meal was a hit with my family.  I have included the recipe here so I can make it again.  Yummy!

Vegetarian Jambalaya

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