Savory Sweet Potato Fries

img_7430Savory Sweet Potato Fries

Yield: 4 servings

 

Ingredients

2 sweet potatoes
2 tablespoons olive oil
2 cloves garlic
¼ tsp hot pepper flakes
2 ½ Tablespoons fresh thyme (rough chopped)

 

Instructions

1. Preheat the oven to 450 degrees.
2. Wash and prepare the fresh ingredients:
– Cut the sweet potatoes in 3rds and then cut each “wheel” in 8ths to make wedges
– Peel and finely chop the garlic cloves.
– Chop the fresh thyme.
3. Prepare the Fries:
– Place all the ingredients in a bowl and toss to coat the potatoes.
– Place the potato wedges on a Teflon coated jelly roll pan (or lightly greased cookie sheet) and spread in one layer on the pan.
4.Cook the Fries:
Cook for 20 -25 minutes on until nicely browned turning once with a spatula after about 10 minutes.  Serve hot or at room temperature. Enjoy!

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Zucchini Rice

There’s a new healthy rice substitute that is SP friendly*. With just a few simple ingredients and little effort to prepare, our zucchini rice recipe is the side dish you’re going to be making all summer long. 

MAKES 4 SIDE-DISH SERVINGS
START TO FINISH: 35 MINUTES

INGREDIENTS
4 zucchini, ends trimmed
2 teaspoons salt
1 tablespoon olive oil
1 sweet onion, finely chopped
1 garlic clove, minced
¼ cup grated Parmesan cheese
Salt and freshly ground black pepper

DIRECTIONS
1. Grate the zucchini on the coarse side of a box grater. Squeeze the grated zucchini with your hands and drain off the excess liquid.
2. Add the salt to the zucchini and toss to combine. Transfer to a strainer and drain, squeezing occasionally, for 15 to 20 minutes.
3. In a large sauté pan, heat the olive oil over medium heat. Add the onion and sauté until translucent, 4 to 5 minutes.
4. Add the garlic and zucchini to the pan, and cook until fragrant, 1 to 2 minutes. Stir in the cheese until combined, and season with salt and pepper.
5. Serve immediately, warm.

* SP = Standard Process Purification Program

Summer Vegetables

My daughter and I started a SP cleanse recently that required us to refrain from  grains, dairy, nuts, meat or fish during the purification process.  We were getting bored with simply raw or steamed vegetables and fruit along with our SP Shakes.

Here is a yummy side dish we stumbled upon via Blue Apron, that is both full of flavor and guilt-free too.

DFTSI Summer Vegetables _6392Summer Vegetables

Prep Time: 5 minutes

Cook Time: 10 minutes

Serves: 2

DFTSI Summer Vegetables _6367

Ingredients

  • 6 ounces of cherry tomatoes
  • 6 ounces of summer beans
  • 2 cloves garlic
  • 1 tablespoon of olive oil
  • sea salt and pepper

DFTSI Summer Vegetables _6368

1.  Prepare the ingredients:

Wash and dry the fresh produce.  Snap off and discard the bean stems; cut into 2-inch pieces.  Half the tomatoes. Peel and mince the garlic.

 DFTSI Summer Vegetables _6372
2. Cook the vegetables:

In a medium pan (nonstick, if you have one), heat 2 teaspoons of olive oil on medium-high until hot. Add the beans; season lightly with sea salt and pepper. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Add ½ cup of water and cook, stirring occasionally, 6 to 8 minutes, or until the water has cooked off.

DFTSI Summer Vegetables _6373

Add the tomatoes and garlic; add a little bit more of sea salt and pepper if needed. Cook, stirring occasionally, 2 to 3 minutes, or until slightly softened. Transfer to a bowl. Enjoy!

DFTSI Summer Vegetables _6392

Easy Herbed Cauliflower Rice

cauliflower rice

Easy Herbed Cauliflower Rice

Yield: 8-10 one-cup servings

Ingredients

  • 1 large head of cauliflower
  • 1 tbsp ghee (or butter)
  • 1 tbsp olive oil
  • 1/2 cup fine diced yellow onion
  • 3/4 tsp sea salt
  • 1-2 tsp minced  fresh parsley (or 1/2 tsp if dried)
  • 2 cloves of garlic (or 1/2 tsp garlic powder)
  • 1/4 tsp fresh ground black pepper
  • 1/3 cup vegetable or chicken stock
  • 1-2 tbsp minced fresh parsley (optional)

Instructions

  1. Cut the cauliflower into florets, and then use a food processor to pulse the florets into rice-like grains.*  Set riced cauliflower aside.
  2. Meanwhile, in a large skillet over medium heat, add the ghee, olive oil and onion. Sauté onion until it begins to soften. Then, add the salt, dried parsley, garlic powder and pepper. Stir well to combine the seasonings with the onion. Continue to cook onion another 1-2 minutes until soft and translucent.
  3. Add the riced cauliflower to the seasoned onion and stir well to combine. Continue stirring and sautéing the cauli-rice until it begins to soften (about 5 minutes).
  4. Add the chicken stock and cover the skillet. Allow the cauli-rice to steam for about 5 minutes until the stock is absorbed and the cauli-rice reaches desired texture.
  5. Remove cover, add the minced fresh parsley (optional) and fluff cauli-rice to combine.
  6. Serve alongside your favorite healthy meals.

Recipe Variation: By changing the herbs in this recipe, you can create customized cauli-rice to complement you main dish. For example, substitute minced fresh cilantro for the fresh parsley and add about 1/4 tsp cumin and 1/4 tsp chili powder to create a delicious Mexi-Style Cauli-Rice.

* Psst!  You can process a head of cauliflower into rice up to 3-4 days in advance. Store the uncooked cauli-rice in an airtight container in the fridge until ready to cook. Cooked rice should also be stored in an airtight container in the fridge and generally tastes great for up to 2-3 days. My favorite store, Trader Joe’s offers a real time saving option – cauliflower rice in a nice little bag in the refrigerator section.  Saves time and clean up!

Note: recipe creds go to thenourishinghome.com where I first found this tasty and nutritious grain-free “rice” dish.

Caesar Salad with Salmon and Oven-Toasted Sourdough Croutons

Caesar Salad with Salmon and Oven-Toasted Sourdough Croutons

Ceasar Salad with Seared Salmon

Makes: 2 Servings

It is rare that my oldest daughter is home and we get to cook together.  Yesterday was one of those treats.  Together we whipped up a delicious Caesar Salad and turned it into a hearty entree by adding a flakey, pan seared salmon fillet and homemade croutons. The creamy dressing is light and tangy.  This is an easy dinner prepared in less than 30 minutes.   We enjoyed it out on the back patio.  The meal together was heaven on earth!

Ingredients

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Red White and Blue Salad

spinach saladWith summer around the corner, I look forward to colorful and delicious salads full of fresh berries. This is one of my favorites. It is not only full of flavor, but also nutritious and pretty too.

Serves: 8

Spinach Salad with Blueberries, Strawberries, Almonds and Feta

Ingredients

8 ounces fresh spinach
6 ounces fresh blueberries
3 ounces fresh raspberries
16 ounces fresh strawberries
1/4 -1/2 cup sliced almonds
1 – 2 ounces crumbled feta cheese
your favorite raspberry, mango or champagne vinaigrette (or try my vinaigrette recipe* below)

Wash all fresh produce and slice the strawberries.  Dump all ingredients in a bowl.  Add dressing to your liking and toss lightly.  Yum Yum!

 

Favorite Raspberry Vinaigrette*

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Gingered Carrots with Mint

gingered carrots with mintI recently learned of the many benefits of eating carrots.  Here are some great reasons to include more of these crunchy superfoods in your diet:

FIVE Benefits of eating carrots:

1.  Improves vision
Carrots are rich in beta-carotene and that translates to “good for the eyes”.

2.  Slows down aging 

That same beta-carotene found in carrots also acts as an antioxidant to cell damage so it helps slow down the aging of cells.

3.  Promotes healthier skin 
Carrots are also rich in Vitamin A that protects the skin from sun damage, prevents premature wrinkling, acne, dry skin, and uneven skin tone.

4. Helps prevent cancer
Carrots reduce the risk of lung cancer, breast cancer and colon cancer.

5.  Prevents heart disease and stroke

Carrots have not only beta-carotene but also alpha-carotene and lutein.  Studies show that diets high in carotenoids are associated with a lower risk of heart disease. In addition, a Harvard University study showed that people who ate more than six carrots a week are less likely to suffer a stroke than those who ate only one carrot a month or less.

Conclusion: Eat more carrots!  Here’s a delicious way to enjoy them.

Carrots, seasoned with sweet and spicy crystalized ginger, glazed in butter and honey, are a beautiful accompaniment to roasted chicken or even lamb. Use a fragrant honey, such as orange blossom, thyme or tarragon. If you cannot find baby carrots, peel and cut slender full-size carrots into 2-inch lengths.

gingered carrotsIngredients:

  • 2 Tbs. unsalted butter
  • 1 Tbs. honey
  • 1 Tbs. finely chopped crystalized ginger
  • 1 lb. small, thin carrots, peeled
  • Kosher salt and freshly ground pepper, to taste
  • 2 Tbs. chopped fresh mint
  • 2 tsp. fresh lemon juice

Directions:

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