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Posts Tagged ‘healthy recipes’

Friday’s Fresh Five! (5/17/13)

Posted in About me, Creativity, Gardening, Health, Helping Others, inspiration, Photography, Recipes, Uncategorized, tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on May 17, 2013| 4 Comments »

White Mum by Linnell Chang One thing always leads to another: While putting a colorful Mother’s Day bouquet in a vase of water, I decided I should snap some photos of the flowers before they passed their prime. The following morning, I got out my camera and looked at the flowers from different angles. As my camera lens zoomed closer and closer to the delicate chrysanthemum petals, I became intrigued with their spoon-shaped curves and concentric rows. Soon I found myself “Googling” chrysanthemums on my computer. I learned from Symbolic-Meanings that Dreaming of chrysanthemums indicates an unfolding of the inner self, during a tumultuous time of life. More specifically, it may represent a time of deep personal growth forged by hardship or conflict. The result leading to a stronger, more realized self. At another site, I found out that John Steinbeck wrote a short story in the 1930s titled The Chrysanthemums. After reading the story, I sought more information about Steinbeck’s use of symbolism and how they relate to the development of his characters. As the morning passed, and as one discovery lead to another, all I could think of was how the beautiful bouquet of flowers was a gift that kept on giving.

#1 – Humanity

Act of Kindness

A man giving his shoes to a homeless girl in Rio de Janeiro

Reading the newspaper or watching the news every day can be a depressing experience when story after story highlights crimes against humanity. View this series of 35 Photos That Will Restore Your Faith in Humanity and remember that acts of kindness can set a chain of positive events in motion.

#2 – A Two Minute Respite
Need to relax, unwind, take a break, de-stress, recharge, or refocus? If so, go to the Do Nothing For 2 Minutes site. Close your eyes or gaze at the photo of the sun peeking over the horizon. Relax and listen to the sound of ocean waves while the timer ticks down. Breathe in deeply and exhale slowly. The instructions state, “Just relax and listen to the waves. Don’t touch your mouse or keyboard.” If you dare ignore these instructions, a red “FAIL” appears on your screen. Give yourself a gift of 2 relaxing minutes.

#3 – One Sentence
After taking a 2 minute break and recharging your creative juices, how about trying your hand at writing a true story in only one sentence? That is the challenge of the site One Sentence. The site says, “One Sentence is an experiment in brevity.” The entertaining part of the site is to read what other people have submitted. If Ernest Hemingway could write a six word short story, you can write a story in one sentence!

#4 – One Recipe, Two Uses
The May issue of the Nutrition Action newsletter features a versatile recipe for a “Greek-inspired topping for grilled or roasted salmon or other fish — also doubles as a delightfully tangy salad dressing.” For more healthy recipes check out the “Healthy Recipes” section at Nutrition Action.

Yogurt-Dill Dressing:
Combine 6 oz. of fat-free Greek yogurt with 1 cup of fresh dill sprigs, 1 Tbs. of lemon juice, 1 Tbs. of Dijon mustard, 1 small shallot, and 1/4 tsp. of salt in a food processor. Process until smooth.

#5 – Happy to Be Grateful
In daily life we must see that it is not happiness that makes us grateful, but gratefulness that makes us happy.
Brother David Steindl-Rast

Wishing you a weekend of grateful happiness!

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White Bean, Shrimp, and Arugula Salad

Posted in About me, Recipes, Travel, Uncategorized, tagged , , , , , , , , , , , , , , , , , , , , , , , , , on March 5, 2013| Leave a Comment »

whitebean, shrimp, and arugula salad

In my best “Fretalian,” my own blend of French and Italian, I asked my waiter “Scuzi, qu’est-ce que c’est?” as I pointed to the menu. He obviously did not understand “Fretalian,” because he looked at me questioningly. While traveling through Italy, I noticed an oft-appearing item on menus and I wanted to find out what it was. I tried again, this time in English. “What is rocket?” The young Italian waiter continued to give me a puzzling look, so I tried gesturing. I pointed to the menu and then shrugged my shoulders with my palms facing up to the ceiling. “Ah,” he said and motioned for me to wait and then ran off to the kitchen. A minute later he came out with a green leaf in his hand. I looked at the leaf and smiled as I nodded my head in recognition. “Rocket,” the mysterious menu item, was none other than arugula. “Grazie,” I said to him as I placed my dinner order. This little story came to my mind, while I was preparing this low fat and impressively nutritious salad. The arugula or “rocket” adds a nice peppery punch to the salad and it texturally balances the other ingredients.

White Bean, Shrimp, and Arugula Salad
From the Essential Low Fat Cookbook by Antony Worrall Thompson

1 (14 oz) can cannellini beans, drained
1 Tbsp extra-virgin olive oil
Juice and zest of one lemon
1 tsp honey
1/2 tsp black pepper
1 mild long red chili, seeded and finely chopped
1 garlic clove, mashed to a paste with a little sea salt
1 red onion, thinly sliced
1 stick celery, thinly sliced
6 button mushrooms, thinly sliced
16 cooked jumbo shrimp, peeled
2 handfuls of arugula leaves

Directions:
1. Heat beans with a little salted water for 3 minutes. Drain and then tip into a bowl.

2. While they are still warm, combine beans with olive oil, lemon juice and zest, honey, pepper, and chili.

3. Allow to cool and then combine with remaining ingredients.

Serves 4

Linnell’s Notes:
1. Instead of using a mild long red chili, I chopped up half a red jalapeno to give the recipe a little kick.

2. Not being a big fan of raw onions, I used less than half of a red onion and found this amount to be perfect for my taste.

3. I used large shrimp that came de-veined.  I cooked them in water and Old Bay seasoning, drained them, and then peeled off their shells. Do not overcook the shrimp or else they will be dry and tough.

4. You might have noticed in the photograph, that there are no mushrooms. I had a mental “blip” and totally forgot to add them. It’s too bad because the mushrooms would have been delicious in this salad, not to mention the added nutrients they would have supplied!

Enjoy!

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Peanut Butter Oatmeal Cookies: Choosing Between Light and Dark

Posted in About me, In The Kitchen, Recipes, Uncategorized, tagged , , , , , , , , , , , , , , , , , , on January 15, 2013| Leave a Comment »

peanut butter oatmeal cookies

Two peanut butter oatmeal cookies lay temptingly before you. Each contains 13 ingredients. Which one will you reach for – the light-colored cookie that is deliciously thick, chewy, and on the healthier side or the divinely dark and crunchy one that not only has butter in it, but is loaded with chocolate as well? Tough decision. After making the two different recipes and tasting the cookies, I concluded that I liked them both, but for health’s sake and for ease of preparation, I’ll be making the light ones more frequently.

Chewy Peanut Butter Oatmeal Cookies
Recipe from passtheplate.blog

Ingredients:
3/4 cup all purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup peanut butter (smooth or chunky)
1/4 cup cinnamon applesauce (regular works too)
1 egg
1 teaspoon vanilla extract
Couple dashes cinnamon
1/2 cup white sugar
1/2 cup light brown sugar
1½ cups quick-cooking oats
1/4 cup ground flaxseed

Directions:
1. Preheat oven to 375 degrees F. Line a baking sheet with parchment paper.

2. In a medium bowl, whisk together flour, ground flaxseed, baking powder, baking soda, salt, and cinnamon.

3. In a large bowl, beat together peanut butter, sugars, applesauce, egg and vanilla. Working by hand, stir in the flour mixture and the oats until just combined and no streaks of flour remain.

4. Drop tablespoonfuls onto the prepared baking sheet. Bake for about 10-12 minutes.

5. Let cool on sheet for 3 or 4 minutes, then transfer to a wire rack to cool completely.

6. Store in an airtight container.

Makes approximately 30 cookies.

Linnell’s Notes:
1. I did not use quick-cooking oats. I could have pulsed my old-fashioned oats in a food processor to turn them into quick-cooking oats, but I decided to leave them whole.
2. These cookies supposedly only have 73 calories each!

Jose’s Oatmeal Peanut Butter Chocolate Chip Cookies
Recipe from Epicurious

Ingredients:
1½ cups old-fashioned rolled oats
2 cups all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon salt
2 sticks (1 cup) unsalted butter, softened
1 cup granulated sugar
1 cup firmly packed light brown sugar
1 tablespoon vanilla extract
3/4 cup peanut butter
2 large eggs
12-ounce bag semisweet chocolate chips
8 ounces semisweet chocolate, grated

Directions:
1. In a food processor pulse 1 cup oats until ground fine.

2. In a large bowl stir together ground oats, remaining 1/2 cup whole oats, flour, baking powder, baking soda, and salt.

3. In another large bowl with an electric mixer beat together butter and sugars until light and fluffy and beat in vanilla and peanut butter. Add eggs, 1 at a time, beating well after each addition, and gradually beat in flour mixture. Add chocolate chips and grated chocolate, beating just until combined. Chill cookie dough, covered, at least 2 hours and up to 1 week.

4. Preheat oven to 325°F.

5. Form rounded tablespoons of dough into balls and arrange about 2 inches apart on ungreased baking sheets. Flatten balls slightly.

6. Bake cookies in batches in middle of oven 15 minutes, or until just pale golden. Cool cookies on baking sheet 5 minutes and transfer to racks to cool completely.

Makes approximately 60 cookies.

Linnell’s Notes:
1. Grating the 8 ounces of chocolate was a lot of work. A large chunk of chocolate would have been easier to grate than the thin chocolate bars I used. If you have a grating disc on your food processor, that might also work. Chocolate should be at room temperature for hand-grating, but frozen for machine-grating.
2. I only baked half of the cookies. The remaining dough I froze for future use.

ENJOY!

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Fall Fruit Salad

Posted in About me, Health, Holidays, Recipes, Uncategorized, tagged , , , , , , , , , , , , , , , , , , , , , on November 26, 2012| 1 Comment »

Fall Fruit Salad

“Healthy” and “holiday” are words rarely used together, especially when describing food. Trying to plan healthy meals during the holidays can be quite a struggle, right? Well, not necessarily. This past Thanksgiving, I served my family a visually appealing, texturally satisfying, and heart-healthy salad. Not only did this salad splendidly highlight fall fruit, such as persimmons, Asian pears, pomegranates, and ruby grapefruit, it was served with a delicate, FAT-FREE, slightly sweet and slightly tart salad dressing! This salad has it all: gorgeous to look at, easy to prepare, and a delight to eat!

Fall Fruit Salad
Recipe from November 1995 issue of Sunset Magazine

Ingredients:
1 to 2 tablespoons pine nuts
2 firm-ripe Fuyu persimmons (1/2 lb. each)
2 ruby grapefruit (1 lb. each)
1 Asian pear (about 3/4 lb.)
3 tablespoons lime juice
3 tablespoons rice vinegar
2 tablespoons honey
2 to 3 cups frisée, rinsed and drained
3/4 cup pomegranate seed
Salt

Directions:
1. In a 6- to 8-inch frying pan over medium heat, frequently stir pine nuts until pale gold, 2 to 3 minutes. Pour from pan.

2. Rinse persimmons, then trim off and discard leaf tops. Slice persimmons crosswise into thin rounds.

3. With a knife, cut peel and white membrane from grapefruit. Holding fruit over a bowl, cut between segments and inner membrane to release fruit into bowl. Also squeeze juice from membrane into bowl, then discard membrane.

4. Rinse pear and discard stem. Cut fruit crosswise into thin rounds, right through center seeds. Coat pear slices with grapefruit juice.

5. Mix 3 tablespoons grapefruit juice (reserve remainder for other uses) with lime juice, rice vinegar, and honey.

6. Line a salad bowl or individual plates with the frisée. Arrange pieces of persimmon, pear, grapefruit on the greens; sprinkle fruit with pomegranate seed and pine nuts, then moisten with the grapefruit-lime dressing. Add salt to taste.

Serves 6

Linnell’s Notes:
1. Fuyu persimmons are the round, squat persimmons that can be eaten while they are firm, unlike the elongated and pointed Hachiya persimmons, which must be eaten only after the fruit has ripened to a soft and somewhat squishy state.

2. Besides a light sprinkling of salt, I also sprinkled some fresh ground pepper on each plated salad.

3. Keep an eye on the pine nuts while toasting them. They contain a high level of oil, so they will burn quickly!

4. My family is not a big fan of frisée, so I substituted fresh green curly-leafed lettuce.

5. It is easier to peel the grapefruit, if you first cut off the top and the bottom peel. This will give you a flat surface when you stand the grapefruit on the cutting board.

ENJOY!

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Roasted Butternut Squash with Lime Juice

Posted in About me, Holidays, Recipes, Uncategorized, tagged , , , , , , , , , , , , , on November 21, 2011| 2 Comments »

Fists would bang on the table! Endless whining would begin! And a cacophony of complaints would strike my ears! All those reactions would occur, well maybe not the fist banging, if I deviated too much from my family’s traditional Thanksgiving menu. Whining would definitely begin if I were to roast a turkey any way other than my dad’s way and complaints would be nonstop if I did not make my family’s ultimate favorite side dish – a Chinese form of “stuffing” made with rice, Chinese sausage, mushrooms and dried shrimp. I am granted a little bit more leeway, though, with the rest of the Thanksgiving menu. Because I like to try out new recipes, our Turkey Day menu varies a little bit from year to year. Being more health conscious now, I have replaced recipes that are loaded with fat and sugar and opted to prepare more healthy ones. Gone is the sweet potato casserole with its butter, eggs and brown sugar. This year’s replacement for that is Roasted Butternut Squash With Lime Juice and I think my family will enjoy this dish with its combination of sweet, savory and tangy flavors. No additional sugar is necessary in this recipe, because the natural sugar in the squash is brought out when it is roasted. Fresh chopped rosemary lends the dish a certain earthiness and the little bit of lime juice adds an interesting layer of depth. Top all of that with the fact that this dish can be made ahead earlier in the day and reheated just before serving!

Roasted Butternut Squash With Lime Juice
Adapted from a Epicurious recipe by Sara Foster

Ingredients:
3½-pound butternut squash
3 tablesppons olive oil
2 tablespoons butter, melted
4 teaspoons fresh lime juice, plus 1 lime cut into wedges for garnish
2 teaspoons chopped fresh rosemary
Salt and freshly ground black pepper

Directions:
1. Preheat oven to 400 degrees F.
2. Cover two rimmed baking sheets with foil.
3. Peel butternut squash and cut crosswise into 1/2-inch-thick slices and then cut the large rounds into quarters. Set aside.
4. Mix together in a large bowl the olive oil, butter, and the lime juice. Place squash into this mixture and toss thoroughly to coat all sides. Sprinkle with salt and pepper. Toss again.
5. Divide squash evenly between the baking sheets, arranging them in a single layer.
6. Roast for 20 minutes. Turn squash pieces over and roast until soft and golden brown, about 20 minutes longer.
7. Season with additional salt and pepper to taste. Sprinkle with chopped fresh rosemary. Serve warm with lime wedges.
8. Do Ahead: Can be made 4 hours ahead. Let it stand at room temperature. Rewarm in 400 degree oven until hot, about 10 minutes.

Serves 6.

Linnell’s Notes:
1. For easier peeling, stick the whole butternut squash in the microwave oven on high for about two minutes, then proceed with peeling.
2. When cutting the squash try to cut the pieces the same width and approximate size. This will promote even baking and enhance overall appearance.
3. I like to chop the rosemary just before serving, so that it keeps its fresh color.

Enjoy!

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Tzatziki

Posted in Recipes, tagged , , , , , on May 31, 2010| Leave a Comment »

“Tzatziki, please,” is what my family found ourselves saying every time we ordered a meal in Greece. Tzatziki is a refreshing blend of yogurt, cucumbers, and garlic. It’s a healthy and versatile mixture that can be used as a dip or a spread, as a fresh-flavored salad dressing, or as a condiment for grilled meats, especially homemade gyros and souvlaki (skewered meat). Tzatziki would also make a nice accompaniment to salmon. For the very best results use a creamy and thick Greek yogurt.

Tzatziki – From the cookbook 300 Traditional Recipes: Greek Cookery with minor adaptations by Linnell

Ingredients:

2 cups full-fat Greek yogurt*

1 English (hothouse) cucumber, peeled

4 cloves of garlic, mashed to a paste or very finely minced

2 tablespoons olive oil

Salt

Pinch of pepper

A little vinegar

Fresh dill weed, finely chopped

A few ripe olives

* If you cannot find Greek yogurt, you can substitute drained plain regular yogurt.  To drain yogurt: Line a sieve with cheesecloth, place sieve over a bowl, pour yogurt into the sieve, and place sieve and bowl in the refrigerator for eight hours.

Directions:

Grate the  peeled cucumber using a coarse grater. Squeeze out as much liquid from the cucumber as possible. Mix the cucumber with the rest of the ingredients. For the best flavor, let the mixture sit for about two hours before serving. Garnish with the olives.

Serves 6

Opa!

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