Vegetables

Pickled Scallions

Pickled Scallions

2 cups white vinegar
2 cups Splenda (or table sugar)
2 cups water
2 tablespoons kosher salt
1 tablespoon red pepper flakes
1 teaspoon coriander seeds
1 pound scallions, roots trimmed and cut to fit in the jar standing up

  1. Bring first 6 ingredients to a boil on the stove, and simmer for 2 minutes.
  2. While that is simmering, trim the scallions, wash under cold water, and stand up in a glass jar.
  3. Remove pickling liquid from the stove and cool (covered) to near room temperature. Pour over scallions. Cover and refrigerate.
  4. This will keep for several weeks in the fridge.
  5. Note: next time, I will also cut some jalapeno peppers in half (the long way) and add them to the jar for pickled peppers and onions.)
Excellent with burgers, hot dogs, bratwurst, and pork ribs.

—————————-
Finding new ways to make simple foods that enhance life is a common theme on my Make Your Someday Today podcast, We want to live life, enjoy life, and become the best we can be. Don’t you?

Cabbage, Lime and Jalapeno Slaw

Cabbage, Lime and Jalapeno Slaw
Approximately 10 portions, 1/2 cup each

This recipe combines all the great food experiences. It has the creaminess of the sour cream, the tang of fresh lime juice and lime zest, and the heat of the jalapeno. And you can pump the heat up by using a habanero instead of jalapeno, or adding Sriracha for another layer of flavor. It is a perfect paring with seafood, especially a meaty fish like tuna, or with smoky BBQed pork ribs, or a battered and fried chicken. Such delicious foods, such a versatile side dish!

½ cup sour cream (or plain Greek yogurt)
2 tablespoon mayo
The juice of one lime
The zest of one lime
1 bag of pre-shredded cabbage (9-12 ounces by weight)
1-2 fresh jalapeno, minced
4-6 green onions, sliced, white and green parts
Salt and pepper to taste

  1. Mix together first four ingredients
  2. Mix in the cabbage, onion and jalapenos
  3. Season with salt and pepper as needed.
  4. This is better if you make it one day in advance.

Nutritional data:
Calories:       29
Fat:               1.4g
Sat fat:          0.8g
Chol:         4.2mg
Sodium:   15.1mg
Carbs:           3.6g
Fiber:            1.1g
Protein:         0.9g
———————————-
My Make Your Someday Today podcast is committed to helping people achieve success, in any goal: weight loss, physical fitness, business, happiness. Part of that is finding good foods that will support your health, reduce your workload, and still taste delicious!

Red Hot Relish

Hot Relish
Serves: makes about 12 portions, 1/4 cup each

A good relish takes a meal and can make it memorable. This is the perfect combination of heat, sweet and sour. Perfect on burgers, hot dog/brats, tacos or as a side dish to pork, or chicken.

2 tablespoon olive oil
15 red jalapeno peppers, partially seeded and sliced (Green will also work.)
1 large Vidalia onion, sliced thinly and then quartered
2 cups diced fresh pineapple or a 15 ounce can of diced pineapple
1 1/2 cups white vinegar
1 cup Splenda (or table sugar)

  1. Preheat large non-stick pan over medium heat. Add oil.
  2. Add onions and peppers, sautee, tossing occasionally, until the onions start to turn brown (10-15 minutes.)
  3. Stir in pineapple, vinegar and sugar. 
  4. Increase heat to medium-high.
  5. Simmer for 10-15 minutes, or until the vegetables are soft.
  6. Salt and pepper as needed (optional)
  7. Cool to room temp, cover and refrigerate.
Nutritional data:
Calories:        60
Fat:              2.5g
Sat fat:         0.4g
Chol:            0mg
Sodium:     1.3mg
Carbs:          9.6g
Fiber:           1.3g
Protein:        0.9g

—————————–
My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my “Trevitorial”, where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen!

Green Beans and Butternut Squash

Green Beans and Butternut Squash
Serves Variable

This is a wonderful cool weather meal. It is very well-suited to pork dishes, but hearty fish (salmon), lamb or venison would be equally good.

On my podcast, Make Your Someday Today, many guests talk about need to make adaptations to changing conditions. When you make a side dish like that, you have automatic flexibility. You can prepare whichever meat you have in your freezer or is on sale at your local market. And this dish simply looks good!

Fresh green beans
Medium butternut squash
1 tablespoon olive oil

I didn’t weigh the ingredients, so I don’t know how much to tell you to use. I used about 4 cups of beans and 2 cups of squash and got 4 large portions from it.

  1. Put a large pot of water on the stove, and turn to high
  2. Peel the squash. 
  3. Cut into approximately 1/2 inch (10mm) slices. Then cut them into cubes.
  4. Trim the ends off the beans, and wash under cold water.
  5. Heat a large non-stick pan over med-high heat. Spray with cooking spray.
  6. Place squash in pan. Let them saute a bit until the first side begins to brown, then start to toss every minute or so to evenly brown them.
  7. When the water comes to a boil, place all the beans in. Prepare a colander in the sink.
  8. After one minute, pour the pot of beans into colander. (You just “blanched” those beans.)
  9. Let them drip dry for a minute, then add them to the large skillet. Continue to toss until the beans are heated through. 
  10. When done, the squash will retain its shape, but be easy to piece with a fork, and the beans will be hot, yet still have crispness. (If you want the beans softer, keep them in the water for an additional 2-3 minutes.) 
Nutritional data:
Calories:           96
Fat:               3.8mg
Sat fat:             0.6g
Chol:                0mg
Sodium:         9.4mg
Carbs:             15.8g
Fiber:                4.4g
Protein:             2.7g

This is excellent with grilled pork chops, by the way!
———————–

My podcast, Make Your Someday Today is a twice-weekly show, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my “Trevitorial”, where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be. I hope you give it a listen! 

These Are Sandwiches?

Today is a brief departure from the usual form of my recipes. Usually I give a specific ingredient list, detailed instructions and nutritional data. Today, I am just going to give you an idea.Where you take it will be solely up to you. The possible ingredients are infinite. I will let you create your own versions.

So many people seem to be careful about their carbohydrate consumption. Others are also trying to eliminate gluten from their diet. Sandwiches, in their traditional form, are not on option on their menu.

Well, these are also not traditional sandwiches, but they are fun, easy, healthy and fit the low-carb, gluten-free needs for those diets.

Yes. Cucumber sandwiches. The first step for each is to cut them in half the long way and seed them. Then you fill them with the ingredients of your preference.

I made three different versions, just to see how they turn out. And the results are pretty good!

On the right is the smoked turkey version. It also had a small wedge of Laughing Cow cheese, some jalapeno and tomato wedges.

In the middle is the more traditional tuna salad. I make my tuna salad with a small can of tuna, two tablespoons (28g) of light mayonnaise, and about a tablespoon of minced onion. I also used some mixed greens for the lettuce.

The left is….odd. It was a challenge from a facebook reader. This is a breakfast sandwich: peanut butter and honey with bacon.

The first two sandwiches are excellent! The peanut butter one needs some work. It’s not bad, but maybe some sliced strawberries instead of the honey and bacon would make it better. I will see if modifications improve it. (Trial and error is one of the foundations of creative cooking!)

Other options:
any type of sandwich meat, or shredded meat from a roast or chicken
smoked salmon or lox
any cheese, spreadable or shredded
hummus
refried beans
egg salad

Sauteed Asparugus with Shallots

Sauteed Asparagus and Shallots
Serves 4

1 pound asparagus (fresh or frozen)
1 tablespoon olive oil
2-3 large shallots, chopped
Salt and pepper to taste

  1. Trim woody ends from asparagus (either cutting the ends off, or picking up one stalk at a time, and bending it until it snap, discarding the base of the stem.)
  2. Heat the oil in a large non-stick pan over medium-high heat.
  3. Add asparagus. Saute for 3-5 minutes, until they get hot.
  4. Add shallots, salt and pepper. Toss ingredients occasionally. Serve when the shallots begin to brown. (If you don’t have shallots, you can use onion instead. Shallots have a lighter flavor than onion, but onion would work.)
Nutritional data
Calories:       75
Fat:             3.4g
Sat fat:        0.3g
Chol:           0mg
Sodium:  2.4gmg
Carbs:         4.9g
Fiber:          2.6g
Protein:       2.7g

Panzanella


Panzanella
Serves 2

Such simple ingredients. Stale bread, ripe tomatoes, onion, basil, olive oil and vinegar. It’s amazing how basic items can be used to create delicious food and good lives. We talk about make simple changes on MakeYourSomedayToday, my twice a week motivational podcast.

2 tablespoon olive oil (use the best you can afford, because you will tastes the difference in low quality oil)
2 tablespoon red wine vinegar
Salt and pepper to taste
2 pieces of bread, dried completely and broken into bite sized chunks
2 medium tomatoes, cut into 1/8ths or 8 cherry tomatoes, halved
3-6 fresh basil leaves, chiffonade cut (Roll the leaves into a tight tube, and then cut across the tube into thin strips.)
1/4 cup diced red onion

  1. Combine first three ingredients in a small bowl and set aside.
  2. Combine the last five ingredient in a bowl. Toss to mix.
  3. Pour the dressing on top, toss and let the bread soak up the dressing for 3-5 minutes.
Nutritional data:
Calories:       178
Fat:            14.4g
Sat fat:         2.0g
Chol:            0mg
Sodium:    110mg
Carbs:        12.6g
Fiber:           3.7g
Protein:        2.8g
Note: you can use any bread that you prefer. I use Healthy Life’s High Fiber because of the good fiber content along with the low calories and sodium. It also tastes good, dries well, and is easy to find in stores.

I used a very high quality olive oil from Olivada Oils in Sheboygan, WI which was a Chipotle Infused Olive oil. It gave this salad a delicious heat and a nice kick to balance the sweet tomatoes and tart vinegar.

I think another variation would be to replace the red wine vinegar with a white balsamic (I think a traditional balsamic may overpower the other flavors, but that is a theory that is untested as of right now.) Olivada carries excellent balsamic vinegars, too. (I receive no compensation from Olivada, I just like promoting local businesses with great products. They will sell online and ship to you.)

Question of the day:
You are abandoned on a deserted island. Which THREE vegetables would you bring (and only three veggies, no fruits)? After I get responses from at least 10 people, I will tell you my three choices.

——————————–
Make Your Someday Today is a twice-weekly podcast, where we talk to successful people in all walks of life and around the world on Monday, and then on Thursday, I take a specific message from the previous guest and give my “Trevitorial”, where I help you apply that message to your life. The entire purpose of the show is to help all of us overcome our challenges and fears and become the person we want to be, the person we deserve to be.

Grilled Romaine Salad with Tomatoes and Grilled Corn

Grilled Romaine Salad with Tomatoes and Grilled Corn
Serves 2

1 heart of romaine, halved
2 ears of corn (or 1 cup frozen corn kernels)
10-12 grape tomatoes, halved
2 green onions (scallions) chopped, whites and greens
1/4 cup your preferred vinaigrette (I used the following recipe, mixed together in a jar and vigorously shaken):
           2 tablespoons olive oil
           2 tablespoons balsamic vinegar
           1 teaspoon dried herbs mixture (I used Penzey’s Tuscan Sunset.)
           1 teaspoon Dijon mustard

  1. Place the ears of corn on the grill (I prefer husks on.) Grill over direct heat until the husks are charred and the kernels are beginning to caramelize. This will take 20-30 minutes. (Keep close by the grill with a spray bottle of water unless enjoy fire.) When caramelized, remove the ears from the grill, shuck the remaining husks, and cut kernels from the ear. OR  Heat a non-stick skillet with a bit of olive oil. Place frozen kernels in skillet and saute over med-high heat until kernels caramelize. then remove from heat and cover to keep warm.
  2. Combine prepared corn and tomatoes and cover to keep warm.
  3. Brush a small amount of the vinaigrette on the cut surface of the romaine. Reserve the rest.
  4. Place the romaine on the hot grill, cut side down. Grill until slightly charred and beginning to wilt (2-3 minutes.)
  5. Place each romaine on a plate, divide corn and tomato mixture on each, and top with remaining vinaigrette. Sprinkle green onions and serve.
Nutritional data (per half):
Calories:        294
Fat:               15.2g
Sat fat:               2g
Chol:                 0mg
Sodium:           22mg
Carbs:          39.6g
Fiber:             6.5g
Protein:          6.2g
(The picture above also shows pan fried tilapia fillets.)

Bacon-Spinach Mashed Potatoes

Bacon-Spinach Mashed Potatoes
Serves 6 (approximately 1/2 cup or 4 ounces by weight)

3 medium Yukon gold potatoes, peeled and quartered
1 teaspoon olive oil
3 cloves garlic, smashed and minced
1/4 cup (2.5 ounces by weight) Fage Greek yogurt
2 tablespoon real bacon bits (or 1-2 strips, fried and crumbled)
4.5 ounces (by weight) baby spinach, torn

  1. Place potatoes in small pan, covered with water and bring to a boil. Boil until the potatoes are soft, and easily pierced with a fork (8-10 minutes–small dices cook faster).
  2. While the potatoes cook, heat a large (10-12 inch) non-stick skillet over medium high heat with the olive oil.
  3. When the oil is hot, add the garlic. Let it saute for 1 minute, then add the spinach.
  4. Turn the spinach frequently. It is finished when it wilts completely. Remove from the heat.
  5. When the potatoes of cooked, drain and place potatoes in a deep bowl.
  6. With an electric mixer, whip the potatoes. Add the yogurt and bacon bits.  Mix well.
  7. Stir in the spinach and serve.

Nutritional data:
Calories:      93
Fat:            1.6g
Sat fat:       0.5g
Chol:         1.7mg
Sodium:      88mg
Carbs:        17g
Fiber:        1.6g
Protein:     4.7g

Roasted Vegetables:
Choose your preferred veggies (I used fresh crimini mushrooms, bell peppers, Brussels sprouts, and onions.)
Wash all veggies, and lay in a 9×13 pan. Drizzle 3 tablespoons olive oil evenly. Sprinkle with your favorite herbs and spices.
Roast at 450 for about 30 minutes, stirring every 10 minutes.

Nutritional data will vary with your veggies choices. Other options include adding baby carrots, zucchini, butternut squash cubes, potato cubes, cherry tomatoes, whole garlic cloves.

Roast Beef:

Let the roast rest at room temperature for 1-2 hours. Season it as you prefer.
Preheat oven to 325.
Place the roast in a pan.
Bake uncovered, 30 minutes per pound (for medium) or until an instant read thermometer reads 150.

Take it out of the oven, and cover loosely with foil. The roast will continue to cook for another 15-20 minutes.

Spaghetti Squash Boat

Spaghetti Squash Boat
Serves 4

1 medium spaghetti squash
1/2 onion, diced
1/2 red (or green) bell pepper, sliced
1 teaspoon olive oil
1/2 cup shredded cheese
Salt and pepper to taste
Optional ingredients: jalapeno peppers, diced cherry tomatoes, diced ham

  1. Pierce the skin of the squash in many places. Place in microwave and cook for 8-10 minutes.
  2. Preheat oven to 350F
  3. While the squash cooks, pre-heat a non-stick saute pan.
  4. Add oil and saute the onions and peppers until the onions begin to get translucent and soft (4-6 minutes). Turn the heat off.
  5. When the squash is done in the microwave, cut in half lengthwise. Scoop out the seeds.
  6. With a fork, pull out the squash. It will come out in long shreds, similar in shape to strands of spaghetti. Pull the squash out of both halves and place in a bowl.
  7. Combine squash meat, onions, peppers and cheese. Place in one of the squash shells.
  8. Place in an 8×8 baking pan (or similar). If the squash will not rest without tipping, use a piece aluminum foil, rolled into a tube, and then shaped into a ring to use as a base. (In fact, just plan to need it.)
  9. Bake 25-35 minutes, or until the top begins to brown.

Nutritional data:
Calories:       90
Fat:              5.9g
Sat fat:         3.2g
Chol:            15mg
Sodium:      115mg
carbs:          6.3g
Fiber:          1.4g
Protein:       3.7g

Note: If you are making this for a large meal and are very busy with other menu items, this could be prepared in advance. Follow the directions above, but stop after step 7. Cover with plastic wrap and refrigerate1-2 days. When ready to finish, preheat oven to 350, and cover the squash loosely with aluminum foil for 25 minutes. Then remove foil, and let it finish for another 15. (That should get it entirely heated. The foil will prevent excess browning.)