Cod Veronique

This French recipe is traditionally made with sole (thin fillets) and heavy cream. However, I bought a ton of green grapes the other day so wanted to find a way to use some of them but wanted to make the sauce a little healthier...I also had no sole (ha ha!) so used cod instead....the photo doesn't do it justice but this dish tasted great!

Cod Veronique

Ingredients (Serves 4)
4 cod fillets (about 3 oz each)
1 bay leaf
1 finely chopped shallot
1 cup low sodium chicken broth
1/2 cup white wine
1/2 cup half and half
1 cup non fat/low fat natural yogurt (Greek if possible)
1 tbsp corn starch
25-30 green grapes cut in half

Add shallot, bay leaf, wine, cod and chicken broth to a shallow pan with a lid.
Bring to boil and simmer gently with the lid on until the cod is opaque.
Remove the fish to a plate with a slotted spoon and cover with foil to keep warm.
Strain the remaining liquid through a sieve and return to the pan.
Meanwhile, mix the cornstarch with the half and half and add to the pan along with the yogurt over a medium heat. Stir constantly until the mixture coats the back of a spoon then add the grapes and the fish and let warm through.

Serve with brown rice and quinoa (keen-wah) and a veggie....I used carrots for color.

Add some spice to your life!

Many cultures use spices to give their foods a particular flavor but spices are also thought to have antioxidant or anti inflammatory properties and none more so than those of India: turmeric, coriander, cumin, and ginger to name a few.

I came across this Caribbean-inspired recipe from Food and Wine and decided to play around with it a bit to make it a little healthier and perhaps a bit easier. Don't be put off by the banana in the sauce, it gives it texture and a little bit of sweetness. Also, don't be afraid of the spices...they add flavor not heat!


Caribbean Curried Chicken
(serves 4)
Ingredients

4 small skinless boneless chicken breasts cubed
2 large ripe bananas (not overripe) sliced
2 tbsps curry powder
1 teaspoon turmeric
2 teaspoons ground coriander
zest and juice of 1 lime
2 tbsps light margarine
1 cup water
salt and pepper to taste
Splenda to taste

optional: raisins soaked in water for 10 minutes, drained canned pineapple in juice.

Preheat oven to 450 F.
Puree banana, juice, zest, margarine, spices and about 1/4 cup water in a blender or food processor.
Place chicken cubes in an oven safe dish and cover with the sauce.
Cook in the oven for about 25-30 minutes or until a thermometer in the chicken registers 160F or the juices run clear.
If you want to sweeten the sauce a little bit add some Splenda and/or the raisins and chopped pineapple pieces. A little of the pineapple juice will also thin the sauce if necessary.
Decorate with some chopped parsley before serving.....

Serve with brown rice and some salad.

Chicken Piccata...easy peasy!

Here's a nice quick and healthy dish which makes it to the table in about 30 minutes..prep time included!

Here goes for the recipe:-

Easy Chicken Piccata (Serves 4)

2 boneless skinless chicken breasts pounded to 1/2" thickness and cut to make 4 pieces.
PAM spray or olive oil for cooking.
2 tbsps cornstarch (give or take).
Juice and zest of 2 lemons.
1/2 cup natural low fat yogurt (Greek if you can find it).
2 tbsps drained capers.
Lemon slices for garnish.
Salt and pepper to taste.

Heat a non stick skillet and add the olive oil or PAM spray.
Season the chicken to your liking then rub in the cornstarch.
Add the chicken to the hot pan and brown each side.
When internal temperature reaches 155F (or when juices run clear when poked) add the lemon juice, zest and natural yogurt to the pan and reduce the heat. Simmer the chicken, turning in the sauce to coat for 5-10 minutes then add the capers and lemon slices.

Serve with broccoli or other green vegetable.

Healthier Valentine's Day Treat

I have to say that I like chocolate as much as the next person but even I can only eat a small amount of the better quality, dark chocolate. I HATE Hershey's chocolate with a burning passion...it's like chewing on a bar of soap....and would rather go without than eat that particular brand. Sorry to all you Hershey lovers out there...it's just a personal preference.

Anyway, now I've finished venting about what I don't like, here's a recipe for something I do like.....and it's quick and easy and has antioxidant rich dark chocolate in it! I stole some of this recipe from Ellie Krieger, Food Network Nutritionist but added my own little twist to it.

If the fruit is a little too healthy you can always add some ladyfingers for dipping or..shock, horror....pound cake..

Chocolate fondue

1 banana
1 apple
1 (8-ounce) container strawberries, hulled
2 teaspoons orange juice
2 tsps grated orange zest
1/2 cup unsweetened natural cocoa powder
1/3 cup sugar
1/2 cup nonfat evaporated milk
1 teaspoon vanilla extract
1 tsp instant espresso powder (gives it a richer chocolate taste)
2 tbsps Kahlua or Tia Maria (optional)
2 ounces dark chocolate, (60 to 70 percent cocoa solids) finely chopped


Peel and cut the banana and core and slice the apple. Place the bananas slices, apple slices and strawberries in separate piles on a serving plate. Sprinkle the banana and apple slices with the orange juice and toss gently. Cover the fruit with plastic wrap and refrigerate while you make the fondue.
In a medium saucepan whisk together the cocoa powder, espresso powder, and sugar. Gradually pour in the evaporated milk and whisk well to make a paste. Place the saucepan over a low heat and cook, stirring constantly, until simmering. Remove from the heat and whisk in the vanilla and chocolate and stir until the chocolate is melted. Add the Kahlua if using. The mixture will thicken as it cools slightly. Transfer chocolate to a fondue pot, and keep warm. Serve with cut fruit for dipping.

Beet, apple & ginger salad

This is the easiest, freshest salad to make and to eat. The ginger really gives it some zing and helps wake up those tired old taste buds. The jewel-like hue also perks up a jaded palate...be careful not to drip the juice on any light colored clothing though! lol!

Just as an FYI, you will need a food processor with a shredding blade or a muscular right arm and a sturdy grater for this one!

Beet, apple & ginger salad

Ingredients

4 small raw beets peeled and halved
1 granny smith apple (I leave mine unpeeled for the fiber but you can peel it)cut into quarters
1 thumb sized knob of ginger peeled
Sherry vinegar to taste
Olive oil (optional)
Salt and pepper

Put the fine shredding blade into the food processor then drop the beets,apple and ginger into the tube one by one.
Spoon into a serving dish and add sherry vinegar, salt and pepper to taste. You can add a drizzle of EVOO if you wish but I like it without.

Keeps for about a week in the fridge.

Scottish scone recipe

Now, I know it's January and we are trying to be healthier but, in my defence, these scones are not bad as scones go. The Scots are well known for being frugal and this is reflected in this basic, store cupboard ingredient recipe....no butter in sight!

Try them with a little heart-healthy, light margarine if you want to be virtuous or pile on the jam and clotted cream for a blow out. Best served with lots of hot tea...

Scottish Scone recipe
Makes 9-12 scones

Ingredients:
2 1/4 cups self-rising flour
1 tablespoon granulated sugar
2 teaspoons baking powder
3/4 cup (or more) chilled 1 or 2% milk
1 large egg
1 tablespoon vegetable oil

Extra flour (for sprinkling baking sheet with and to lightly flour work surface with).
Extra milk for brushing tops before baking.

Instructions:

Preheat oven to 425°F (220°C).

Sprinkle large rimmed baking sheet with flour (or use a Silpat mat or other silicone baking mat....saves washing the baking sheets later).

In a large bowl, whisk together the flour, sugar and baking powder.

Whisk together the 3/4 cup milk, the egg and oil in small bowl to blend.

Gradually add milk mixture to dry ingredients, tossing until moist clumps form.

Turn dough out onto lightly floured surface; knead gently for several turns until dough comes together. Do not overknead, you're not making bread!
BTW...you may need to add extra flour if the dough is too sticky......

Pat out dough to 1-inch thick round. Using a 2 1/2-inch in diameter cutter, cut out scones. Gather dough scraps; press out to 1-inch thickness and cut out more scones. Transfer to prepared baking sheet and brush the tops with the extra milk before placing in the oven.

Bake scones in preheated 425°F (220°C) oven until golden on top, and tester inserted into center comes out clean, about 12-14 minutes. Cool on baking sheet for 5 minutes.
Transfer to basket or serving plate and serve warm with butter, jam, and whipped cream (or double or clotted cream).


Variations:

Sultana: add 1/2 cup golden raisins to flour mixture
Chocolate: replace 1/4 cup flour with 1/2 cup unsweetened cocoa powder
Cheese: omit sugar and add 1/2 cup shredded strong cheddar cheese and a pinch of mustard powder to mixture. Sprinkle more cheese on top before baking.

Happy New Year!

Yes, it's that time of the year again. The time when gyms are full to bursting and everyone you know is moaning about how fat they feel!

Well, despair not! I hate the word "diet"....and the general consensus is that going on a diet causes you to feel deprived and dismal and full of despair. So, I am starting the New Year with a no diet approach, just a healthy approach to eating that tastes good. Of course, the odd walk would not go amiss either...

So, in the spirit of healthy eating that tastes great here's one of my favorite recipes:-
(as usual, the quantities are open to interpretation!)

Split Pea Soup

1 onion chopped
2 stalks celery chopped
2 carrots chopped (I often throw all of the above in the food processor and pulse until they are roughly chopped).
3 cups green or yellow split peas (no need to soak)
6 cups ham, veggie or chicken stock
2 dried bay leaves
salt and pepper to taste

Sweat (cook without coloring) the veggies in about 4 tablespoons water in a dutch oven with the lid on until slightly softened. Stir to prevent sticking.
Add peas, bay leaves and stock to pan.
Bring to boil then simmer until peas and veggies are soft.
At this point you can either serve it as is or use an immersion blender to give it a smoother consistency.
Salt and pepper to taste.
Feel free to add more liquid if the soup is too thick.
Extra additions could be diced or chopped ham to make pea and ham soup or curry powder/turmeric for an Indian style soup.

Serve with No Knead Bread and a green salad.