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Healthy Recipes

Amaranth Breakfast Bowl with Seeds and Warm Maple Apples

February 23, 2013 by Gail Watson

It’s another gray stormy weekend here in the Northeast. It’s an insular overcast morning of warm breakfasts and lingering coffee. A porridge morning.

Bored with the idea of oatmeal, I decided to make my morning cereal bowl with a lesser known whole grain, Amaranth. To add some depth and character, I found on my fruit plate an apple, which had reached its peak and did not promise good out of hand eating. A fine dice and a quick sautee in some butter and maple syrup added the sweetness and richness that rounded out my porridge. A sprinkle of Chia seeds and pepitas provided some crunch, and a quick toss of some dried cranberries provided more color. At the last some warm milk floated around the edges and coddled it all together.

You don’t hear about Amaranth very often. It is a seed, indigenous to Central and South America. Like quinoa, it is high in protein and fiber and quite good for you. For those who are refraining from gluten, this is another great alternative. Amaranth seeds are much tinier than quinoa, I would say at least half the size, which makes these babies quite petite. They cook up the same, and have a much milder flavor, sort of mellow and neutral. If you find quinoa too crunchy and grainy for you, I invite you to try this.

Because the seeds are so teeny, the texture similar to that of farina, which to me is very satisfying and comforting. It’s less stick-to-your-ribs hearty as compared to steel cut oats. It’s not nearly as gummy and chewy, but rather a silkier  mush with a refined character.

Amaranth Porridge with Warm Maple Apples
As with any hot cereal the possibilities are endless. Pears, dried apricots or fresh berries would be divine, and feel free to let any spare nuts tumble into your bowl too.
 
serves 2
 
.66c Amaranth seeds
2c water
pinch of salt
1 small apple cut into small dice
1T unsalted butter
2T maple syrup
4T warmed milk
A few tablespoons of assorted nuts and seeds
 
In a medium sized saucepan over medium/low heat, combine seeds, water and salt. Bring to the boil and gently simmer until the water is absorbed and the seeds are tender. About 20 minutes.
 
Meanwhile, in a small sauté pan over medium heat, melt the butter and then toss in the apples. Saute gently for 2-3 minutes, then stir in the syrup and cook together for another 2-3 minutes until the sauce is bubbly and slightly thickened.
 
When the porridge is cooked, divide between two bowls. Spoon the warm apples and sauce over each and sprinkle with nuts and seeds of your choosing.
 
 
Stay warm and cozy!

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Filed Under: breakfast, GF, gluten free, Healthy Recipes, Small Tagged With: A Stack of Dishes, amaranth, breakfast, cereal, healthy, healthy breakfast, heart healthy, hot cereal, quinoa

A Simple Supper: Wheat Pasta with Chicken Sausage and Mushrooms

February 15, 2013 by Gail Watson

I sit in the morning light of the day after hearts and flowers day, thinking about love. It tickled me to no end yesterday to see fellow passengers on the subway bearing red boxes, heart shaped balloons, bouquets of flowers and enticing parcels obviously bearing chocolates. What a life affirming thing to see love in action, and the outpouring of it.

I imagined the stories that went along with all those sweet gestures, and more than once I stopped myself during the hustle of my day to think: I wonder if anyone is getting engaged right now? Hearing “I Love You” for the first time? Is someone at this moment experiencing that warm heart coddled feeling of love, safety and belonging that is so delicious?

I believe in love. I believe in the mystical and magical thrill of it all, and I believe in divinity in the most sublime sense. I also believe, and know, that I am so fortunate and blessed to be so loved and to have the ability to love so defenselessly in return. No matter what transpires, or how much time goes by, that feeling never grows old for me.

I read somewhere recently that cooking is the ongoing love note that gets written at every meal. I know this to be true for myself. Affection and caring is sprinkled into the pot of every dish I prepare. Though not everything I make is a grand gesture or ultimate expression,  every plate bears a small offering of love and nourishment that my heart and my hands have created for you. And when you lift the bites to your lips, and I can see that you seem to like it (maybe even just a little), it touches my heart right back.

I remember a story from years ago when I was working with a bride on choosing her wedding cake. She started explaining to me in exasperation that she was frustrated with her caterer, a friend of mine,  and that they were butting heads. They were pushing and pulling on a senseless issue, and I could clearly see what was happening. Finally I took her hand and leaned toward her and said, “Allow her cook for you. She wants to indulge you and delight you. Let that flow out of her and resist trying to reign her in. You’ll get what you want ten-fold, I promise.” After looking back at me with blinking eyes she understood and relaxed. And indeed, it came to pass to be the truth. They had an abundant and delightful wedding, and the food was filled with joy.

Like I said earlier, not every meal I create is a masterpiece, nor do the angel’s voices rise with the steam from the plate, but I can assure you, there is always a hum in my heart- there to be shared with you.

Wheat Pasta with Chicken Sausage and Mushrooms
 
This dish is an example of how a few simple ingredients are greater than the sum of their parts. The spicy sausage is a lovely foil to the earthy mushrooms and the pungent cheese, and the texture of slippery noodles and toothsome chunks of meat and mushrooms is lovely.  I used some pasta water to make a slick sauce, which pulls all the flavors together without a need for added fats. I used Barilla Plus (w protein), it’s a good whole wheat pasta that has great texture.
 
Serves 6
 
1# Whole wheat spaghetti, dried
1t salt for boiling water
6 links of best quality chicken sausage
2 cloves garlic
1 small, or half a medium yellow onion
1# cremini mushrooms
2 medium sized leeks, white and tender green parts, washed
1c grated Parmigiana Reggiano 
12 thin slices Parmigiana Reggiano to serve (optional)
S&P to taste
 
 
In a large pot add 8 c water and 1t of salt and bring to the boil. Add the pasta and return to the boil.
 
Continue to cook for approximately 8 minutes, or until the pasta is cooked but still retains a toothsome bite.
 
If planning to serve in a large bowl, place the colander over the serving bowl in the sink and drain the pasta, allowing the water to catch into the bowl. This will warm the bowl, and allow you to easily retrieve the pasta water easily. Alternatively, reserve 2 cups of the starchy pasta water, and drain the rest, reserving the pasta in the colander.
 
While the water is coming to temperature, and the pasta is cooking, prepare the sauce.
 
Warm a large skillet over medium heat. Remove the sausage from their casings and add to the pan, breaking up any large pieces with a wooden spoon as they cook. I like to keep some good size chunks, so no need to break it down to a mince.
 
While the sausage is cooking, mince the garlic, slice mushrooms, dice the onion and slice the leeks.
 
When the sausage is just cooked and lightly browned, remove it from the pan and reserve on the side.
 
If there is a lot of grease in the pan you may remove some at this point. Otherwise, return the skillet to the heat and add the garlic and onions and allow them to slowly cook. When they are about halfway done add the mushrooms and the leeks.
 
Saute the vegetables until they are wilted and the mushrooms still have some structure.
 
Add the water to the pan and turn the heat up higher and bring to the boil.
 
Cook the sauce until some of the water evaporates and the sauce thickens. Add the sausage and cook for a minute to heat through. 
 
Then add the pasta directly into the pan (or into your serving bowl, now drained of hot water) along with the grated cheese and gently toss to coat.
 
Divide evenly into six plates and serve with 2 slices of cheese.
 
 
 

 

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Filed Under: Healthy Recipes, main, main course Tagged With: chicken, mushrooms, parmesan cheese, pasta, sunday

Kale Salad: My New Found Winter Green Romance

January 14, 2013 by Gail Watson

Kale is a tremendously nutritious green, readily available during the gray winter months- but is it possible to fall in love with it?

No doubt most of you have heard all the remarkable benefits of dark leafy greens. It turns out that Kale is the superstar of them all! It’s packed with vitamins {1 cup=180% RDA of Vitamin A, 200% Vitamin C, 1,000% Vitamin K, 15% Calcium} plus fiber, minerals and leutine. All these letters and numbers add up to a heart healthy, blood healthy vegetable that would be really good for those who are at risk for heart disease- and just incredible for the rest of us. Not to mention all that goodness for a mere 30 calories!

This is all well and good, but I don’t know about you…. I’ve never really been a big fan. I find all the winter greens such as Collard greens, Mustard greens, Beet greens, Kale and Escarole tough and bitter. I’ve also have had a few bowls of Collards in the South (which may be the fault of the restaurant) that I found to be soppy and a bit gray/brown. I chalked it up to an acquired taste (and still may be).

Earlier this season I stumbled upon a shaved Brussel Sprout recipe, and the raw, tough leaves were incredible, especially when allowed to be subdued by languishing in a vinegar and oil dressing. Surely this would be the answer for Kale too.

And it is.

Even better is the notion of “massaging the leaves”, which aids in the breakdown of the cell walls, not only turning the mass into a bright, delicious green, but also turning the tough to tender.

A healthy pinch of salt brought out a bit of the sweetness- and then an amazing thing happened.

I, in fact, have found a new love. There is a “tooth” to Kale, even with this technique, but it’s satisfying, and the leaves are not bitter. I found myself gobbling it up with eyebrow lifting amazement. Sorry Spinach- there’s new kid in town.

If you’re a fan of sauteed greens, I’ve been told the trick is to boil the greens first in some salted water for approximately 3 minutes. Then remove them, squeeze out the water, and then sautee like spinach. The water and salt softens them while preserving some of the green and opens them up to receive other flavors, such as garlic and oil.

I do hope if you’re not a Kale fan that you give recipe this a whirl. Who knows, you may begin your own romance.


Tender Kale Salad with Apples and Pepitas
2013-03-31 04:54:03
This salad an be eaten directly after making, or allow it to rest for 20 minutes, or more, for an even better taste. Prep time: 15 minutes
Save Recipe
Print
135 calories
26 g
0 g
3 g
4 g
0 g
225 g
107 g
11 g
0 g
3 g
Nutrition Facts
Serving Size
225g
Servings
4
Amount Per Serving
Calories 135
Calories from Fat 29
% Daily Value *
Total Fat 3g
5%
Saturated Fat 0g
2%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 1g
Cholesterol 0mg
0%
Sodium 107mg
4%
Total Carbohydrates 26g
9%
Dietary Fiber 5g
18%
Sugars 11g
Protein 4g
Vitamin A
312%
Vitamin C
211%
Calcium
16%
Iron
11%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Does this look wrong?
Ingredients
  1. 2T Cider Vinegar
  2. 2T Walnut oil
  3. .5t Salt
  4. .5t Honey
  5. .5t ground black pepper
  6. 6c Kale, washed and chopped
  7. 1 Granny Smith apple, thinly sliced
  8. .5c celery, chopped
  9. .25c red onion, thinly sliced
  10. 2T pepitas (pumpkin seeds)
Instructions
  1. Combine the first five ingredients in a large bowl. Add the kale. Toss with the dressing and with your clean hands work the dressing into the leaves by pinching and squeezing.
  2. The leaves will start to turn a deep green color after about a minute.
  3. Add the remaining ingredients and toss to combine.
  4. Serve.
By Gail Watson
beta
calories
135
fat
3g
protein
4g
carbs
26g
more
A Stack of Dishes http://astackofdishes.com/
Wordpress Recipe Plugin by Recipe Card
 
 
 
 
 

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Filed Under: GF, gluten free, Healthy Recipes Tagged With: greens, healthy, heart healthy, kale, salad, salads, vegetables, vegetarian

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