Roasted Radishes

Lately I’ve been getting a lot of radishes in my CSA basket.  I was simply washing, slicing and eating them in salads, but that got old pretty quickly!  So I decided to try to roast them, which is my favorite way of preparing vegetables.

I washed and sliced the radishes and placed them on a baking sheet with some olive oil, salt and pepper.  Baked at 400 degrees for about 20 minutes and they were fantastic!  The pepperiness of the radish faded and a sweetness came out from the caramelization.  I added the them to a salad, and I loved the warm vegetable on top of cold lettuce leaves!

Radish Nutrition Information (1 cup raw)

  • 19 calories
  • 0 grams fat
  • 4 grams carbohydrate
  • 2 grams fiber
  • 1 gram protein
  • They are a very good source of vitamin C, Folate, and Potassium

Have you ever tried roasted radishes?

Corn & Mango Salad

Corn & Mango Salad

I love all summer fruits and vegetables.  One that I will definitely miss is corn!  There’s nothing like fresh sweet summer corn.  I made this salad recently and can’t wait to make it again before all the delicious fruits and veggies are out of season.  You should try it too!  This made a lot of salad!

Ingredients

  • 3 ears of corn, cooked, and sliced off the cob
  • 1 large or 2 small red bell peppers, diced
  • 1 small sweet onion, diced
  • 1 jalapeno pepper, minced (optional)
  • 1 mango, diced
  • 1/3 cup cilantro, minced
  • 1 TB olive oil
  • juice of 1 lime
  • 1 TB sherry vinegar (you could use red wine vinegar)
  • salt and pepper to taste
  • Avocado (optional)

Toss all the ingredients together (except for the avocado).  Let marinate in the fridge for a couple hours, it tastes better with time!  Top with avocado if you like, for me the avocado added a whole other lay of flavor to the salad.

Make it a meal by topping it with grilled chicken or shrimp.  Delicious!

I love making large batches of salads that can stay in the fridge.  It makes for a really easy meal.  If you don’t have any extra chicken lying around but want some protein to round out your meal try having a yogurt for dessert and you’ll be nice and full.

Another Simple Healthy Dinner

As you can tell one of my main priorities right now is putting a healthy dinner on the table.  Since time is hard to come by simple is the key!

Baked salmon with roasted asparagus and kombucha squash.

The prep time was 15 minutes!  For this dinner, once everything is prepped you just let the oven do the rest.  The result: a healthy and delicious dinner on the table.

Here’s the prep:

Kombucha Squash: The cutting of the squash took the most prep time out of all.  Make sure to be careful, cutting hard squash can be dangerous!  I sliced the squash and tossed it with some spices (cumin, paprika, cinnamon, cayenne, salt, pepper, a dash of sugar and olive oil).

Roasted Asparagus: I washed the asparagus, trimmed off the tough ends and placed the asparagus on a cookie sheet coated with cooking spray.  Tossed with a drizzle of olive oil, salt and pepper.

Salmon: One of my favorite ways to prepare salmon is to top it off with a little Soy Vay.  You can easily make your own similar marinade, but again when I’m crunched for time using some help from the store is the way to go!

As you can see I lined all my baking dishes with aluminum foil to allow for easy clean-up.  I know it’s not that environmentally friendly but the last thing I want to do at night is scrub baking dishes, they are a real pain to clean!

I preheated the oven to 425 degrees.  The squash takes about 40 minutes total.  So I put the squash in first.  After 20 minutes, I flipped the squash and then added the salmon and asparagus to the oven.  The greatest part about oven dinners is that you can do other things while the oven is doing the work.  In no time dinner was ready.

I try to make salmon one time a week since it’s so healthy.  It’s also very easy to cook.

What’s your favorite way to prepare salmon?  Have you ever tried Kombucha Squash?  More about salmon and kombucha to come!


Super Simple & Healthy Dinner

These days I’m looking for dinners that I can make in very little time and with few ingredients.  I usually want to spend no more than 15 minutes prepping dinner.  One of my favorite proteins to cook with is chicken sausage – it’s fully seasoned, very flavorful, healthy and easy to cook with!  This past week I made a simple saute of chicken sausage with peppers and onions.  I served it with an ear of corn and some roasted broccoli.

This dinner came together in a matter of minutes.

For the chicken sausage with peppers and onions all I did was saute the onions in a little olive oil, once soft I added the bell peppers.  Then I added in the chicken sausages and cooked until heated through.

For the corn on the cob I simply husked the ear of corn, wrapped it in a damp paper towel and microwaved it for 3 minutes.  When corn is fresh you don’t need to add a thing, it’s so flavorful!

For the roasted broccoli, I just coated it with cooking spray, salt and pepper and roasted it in a 450 degree oven for about 15-20 minutes.

As you  can see – the only prep work was cutting onions, peppers and broccoli and husking the corn!  In 20 minutes I had a very nutritious meal that provided protein (chicken sausage) carbs (corn) and fat (olive oil) and lots of vitamins and minerals from all the vegetables (onions, peppers, broccoli and corn!).

Black Bean & Corn Salad

This is one of my all-time favorite recipes, and while I wish I could take credit for it, I can’t!  But Cooking Light can. It reminds me of the summer, something that it lately has felt like here in NYC!

I follow the recipe to a T and it can be found here.  Since it’s not corn season yet, I used no salt added canned corn, but it’s even better when you have fresh corn on the cob.

Last night I served this as a side dish to beef tacos.  Today I’m eating it on top of salad with guacamole and cheese for lunch.  I’m sure it would be delicious made into quesadillas as well!  I have a lot leftover so I’m sure I’ll be eating it in a few more variations as well!

Nutrition Tidbit: Black Beans

  • Black beans are a nutrition powerhouse.
  • They are full of fiber (1/2 cup = 8 grams).
  • They’re brimming with disease fighting antioxidants – yes beans have a lot, they’re not only in your fruits & veggies!
  • Black beans also contain folate (great during pregnancy!), manganese, protein, magnesium, vitamin B1, phosphorus and iron.
  • The combination of fiber and protein gives you stable energy while preventing spikes in your blood sugar.
  • And they’re inexpensive!

Do you cook or eat black beans?  What is your favorite recipe?

Roasted Garlic Mashed Potatoes

Yesterday, I told you that I made mashed potatoes to go with my Roast Chicken Dinner.  Mashed potatoes, get a bad rap since they are usually loaded with butter and heavy cream.  Today I’m sharing with you a super simple recipe that yields an incredibly flavorful end product that is healthy to boot!

Roasted Garlic Mashed Potatoes

  • 8 red potatoes, washed and quartered (yukon gold work well too)
  • 1 whole head of garlic
  • 1/4 cup skim milk
  • salt and pepper

Method

  1. Preheat your oven to 400 degrees.
  2. To roast the garlic, slice off the top 1/4″ of the head to expose all of the garlic cloves.  Wrap in aluminum foil and roast in the oven for approximately 45 minutes or until tender.
  3. While garlic is roasting in oven, prep your potatoes.  Cook potatoes either by microwaving or boiling.  Cooking time will vary depending on the size of your potatoes, check after 10 minutes and continue cooking until fork-tender.
  4. Combine cooked potatoes, milk, salt and pepper in bowl.  Remove garlic from oven and squeeze all the cloves out and add to the potatoes.  With a potato masher or two forks start mashing to combine all ingredients.  If you want very smooth mashed potatoes use a hand blender.
  5. Serve!

I like the rustic feel of the potato skin in mashed potatoes.  If you do not like the skin, make sure to peel potatoes before boiling.  The nutrients are split between the flesh and the skin, therefore, if you remove the skin you will be removing a lot of the fiber, folate, iron and potassium.

Potatoes are part of the dirty dozen. Meaning that they contain high levels of pesticides.  If you have the monetary means and can access organic potatoes, I recommend doing so.

The Best Roast Chicken Breast

I know it’s a bold statement to call something “The Best” but I’m going to go ahead and call this the best, because I feel that I’ve really nailed the recipe down!  My husband said to me: “this is so much better than going out to eat!” and that says a lot!

I believe the 3 components to a successful roast chicken (in particular breasts, since they dry out so easily is): brining, preserved lemons, and fresh thyme.

Ingredients:

  • 2 bone-in, skin on chicken breasts
  • Brine solution
  • 1/2 preserved lemon
  • fresh thyme (~10 sprigs)
  • 3 garlic cloves, minced
  • 2 tsp olive oil
  • salt and pepper to taste

Method:

  1. Brine the chicken breasts.  This is a very important step, so make sure not to skip it!  Brining is a solution of water, salt and sugar, it allows the chicken to remain moist and flavorful.  A typical brine is 1 gallon of water, 3/4 cup kosher salt and 1/2 cup sugar.  For 2 breasts you probably only need half of this, as long as you’re covering all the exposed chicken.  Place the chicken and brining mixture in glass or stainless steel container and refrigerate for 1 hour.
  2. Remove chicken in brine from refrigerator.  Rinse well and pat dry.  Place chicken in a pyrex dish or roasting pan.
  3. Preheat oven to 400 degrees.
  4. Slice preserved lemons with juice.  Combine with leaves from thyme (~2 TB), minced garlic cloves, olive oil, salt and pepper.
  5. Place lemon mixture underneath skin and then use the remaining mixture to coat outside of skin.  I also add a few thyme sprigs on top.
  6. Cook chicken breasts for 35 minutes in oven or until juices run clear.

Cooks Note:

Preserved lemons can be bought at Whole Foods or you can make them on your own.  They add such a dimension of flavor to roast chicken that cannot be replicated.

Nutrition Note:

The chicken skin contains most of the fat and calories.  I recommend cooking with the skin on to keep the breasts moist, however, remove it before serving to cut back on extra fat and calories.

Serving:

I served this chicken with homemade mashed potatoes and kale chips.  The breasts were huge (maybe ~8oz of meat), so I had about 2/3 of one breast, I served the skin but did not eat it.  Check back tomorrow for a recipe on mashed potatoes, that taste super creamy and indulgent but are virtually fat free!