Shrimp and Feta and Tomatoes...OH MY!

Shrimp, Feta and Tomato Bake
#GlutenFree

This dish is full flavor! I personally love roasted tomatoes and garlic, which this dish has plenty of.  It easy enough to make on a weeknight after work or is good enough to have when you have company over for dinner.  The main part of this dish is gluten free, but creates a beautiful sauce that goes wonderfully with a crusty bread or even served over pasta.  If you want to keep it gluten free you can always serve over polenta or on its own.



Ingredients:

• 3-4 cloves garlic diced
• 4 Tbs Olive Oil
• 1 1/2-2lbs raw shrimp shelled and deveined
• 1 pint cherry or grape tomatoes halved or 4-5 large tomatoes quartered 
• Salt and pepper to taste  
• Juice from 1/2 lemon
• 1 cup feta
• chopped parsley (optional)

Directions:

1. Pre-heat oven to 450 degrees
2. In a 13x 9 inch glass or ceramic dish stir together garlic, tomatoes, salt, pepper and olive oil
3. Roast for 20 mins
4. Add shrimp, feta, and lemon and return to oven to bake for additional 5-7 mins until shrimp are fully cooked
5. If desired sprinkle with Parsley before serving

Why it's good for you:

• Shrimp: concentrated source of the antioxidant and anti-inflammatory nutrient called astaxanthin.  Also contains antioxidant mineral selenium, vitamin B12 and omega-3 fatty acids.    
• Garlic: has antibacterial and antiviral properties, may be helpful in treating fungal infections, has blood thinning properties, reduces blood pressure and cholesterol, helps reduce blood sugar levels in diabetics and helps with iron absorption.  It has been found to help combat respiratory issues and allergies.     
• Tomatoes: Contain a large amount of vitamin C and A.  They also contain small amount of iron and calcium.  Tomatoes contain lycopene, which has been found to be a powerful antioxidant.

Mexican Tofu

Mexican Tofu
 #Vegetarian, #GlutenFree

Kind of sounds like and oxymoron...Mexican Tofu???  Not something you might typically think would go together. Sweet and Sour tofu or Mexican nachos sure, but Mexican tofu...come on!  I think most of the dishes I make with tofu have an Asian flavor to them, but not this one... and it is delicious.
A little while back I came up with a rule for myself....try to use at least one local ingredient in each meal that I cook. As much as I would love to eat completely local (if you ever want to be inspired by someone who did check out the book Animal, Vegetable, Miricale, by Barbra Kingslover), I am not going to kid myself into thinking that is something I can pull off day in and day out.  However, I can try and get a least one ingredient...milk in my oatmeal for breakfast, carrots in my salad for lunch, or a clove of garlic in my recipe for dinner.  I find it helps me to eat "in season" and get a bit more creative with my cooking.  The amount of local ingredient changes as the seasons do, but even in the winter months it is still doable to find just one ingredient.
In this dish the local ingredient I love to use is Primo and Mary's Black Bean and Corn Salsa.  It is Locally made here in Central New York and adds a great flavor to this dish.  I have also used local corn that I have frozen from the summer or depending on the season, fresh local spinach.  So go ahead and challenge yourself and see if you can do it...just one local ingredient.  Try it for a week for one meal a day and I think you will be surprised at how easy it is.

Ingredients:

• 1  14oz package of extra firm tofu
• 2 tsp olive oil
• 5-6 mushrooms sliced
• 1-2 cups fresh spinach chopped
• 1 cup beans ( I have use black bean, pinto beans, chix peas...whatever you have on hand)
• 1 cup corn (fresh or frozen)
• 1/2-1 cup salsa
• Shredded Cheddar cheese (optional)
• Tortilla chips (optional)

Directions:

1. Drain, rinse and pat dry tofu.  Slice block in small 1/2-1 inch squares.  
2. Heat oil in saute pan and  cook on each side for 4-5 mins or until brown
3. Add mushrooms and cook for another 5-7 mins
4. Add spinach, beans, and corn.  Cook stirring occasionally for another 5 mins or until vegetables are cooked. 
5. Stir in salsa and cook unit heated through
6. Serve with tortilla chips and topped with shredded cheese if desired 

Why it's good for you

• Tofu and beans-great source of plant protein
• Mushrooms- there has been research to show that mushrooms have anti-inflammatory and antioxident benefits as well as support the immune system.  Also contain over 15 vitamins and minerals 
• Spinach: Contains 23 vitamins and minerals.  Is one of the highest foods in vitamin K (blood clotting, bone health) and vitamin A (anti-oxidant and anti-inflammatory) .  However raw spinach contains a compound call oxalic acid, which blocks the absorption of calcium and iron.  One way to solve this problem is to pair it with foods high in vitamin C.
• Primo and Mary's black bean and corn salsa- Locally produced and contains non-GMO corn, black beans, tomatoes, with no added sugar and is gluten free!  

      

Party Pleaser Ziti

Party Pleaser Ziti 

Over the past five years my husband and I have had seven family parties to celebrate the birthday's of our two boys.  It is the same people (family) that we have to every party and I always feel pressure to come up with food that:
1.  Is something everyone will enjoy
2.  Is easy to cook (maybe this should be number 1)
3.  Homemade and not processed ( However, I will fully admit to ordering pizza for one party because I just couldn't get it together!)
4.  Something I didn't make the last time!

In March our youngest turned 3 and I was racking my brain for something and thought of Ziti. I started looking online for a little inspiration and found a few recipes that didn't use ricotta, but instead used other cheeses such as provolone or sour cream! I put together some of these ideas and came up with something that everyone loved!  I came to find out later that some of my family wanted to take home left overs because they like it so much.  Best part was I put the whole thing together the day before and I all I had to do was slide it in the oven the day of the party!

Ingredients:

• 1 lb pasture raised local  ground beef
• l lb pasture raised local sweet pork sausage
• 3- 16oz boxes of Rigatoni  (you can use Ziti or Penee) 
• 3- 26 oz jars of spaghetti sauce. 
• 1- 8oz container of sour cream
• 12-15 slices of thinly sliced provolone cheese 
• 3 cups shredded mozzarella cheese
• 1 cup Parmesan cheese

Directions:

1. Brown beef and sausage in large skillet.  If sausage is in its casing remove before browning.  
2. Add sauce to skillet and simmer for 10-15 mins
3. Meanwhile, in a large pot bring salted water to a boil.  Cook pasta according to package directions and drain
4. Pre-heat oven to 375.  Layer as follows in a LARGE aluminum "pasta pan":  1/2 of Rigatoni, provolone cheese, sour cream, 1/2 of mozzarella, 1/2 of sauce, 1/2 Rigatoni, 1/2 of mozzarella, 1/2 sauce.  Sprinkle Parmesan.  
5. Cover with foil and cook for 1 hour.  Remove foil and cook for another 20 mins.  

Why it is good for you:

• Most would probably think that baked Ziti isn't necessarily good for you, but I say if you use the right ingredients, it is.  Use minimally processed, organic, and local products and you have a meal that is good for you and one that everyone will love!
• Another reason this dish is "good for you" is because of how easy it is.  Easily prepared the day before to make for less stress the day of your event!  

Asian Tofu Salad w/ peanut dressing

Asian Tofu Salad w/ peanut dressing
#GlutenFree, #Vegetarian

I first had a variation of this salad at a friends house, using chicken, slightly different salad toppings and a store bought dressing.  Although it was very good, I thought to myself this could definitely be done as a vegetarian dish, with all whole foods and an easy homemade dressing. If you are someone that wonders "what do I do with tofu?", this is a great dish to use that ever illusive ingredient!
It is one of my favorite salads to make and something that can be thrown together easily on a week night.  I will admit that my kids won't eat the spinach (without a lot of gagging) so I typically give them the tofu, rice noodles and mandarin oranges and they will eat it all up.  I also have served it with pot stickers.  I found frozen all organic vegetarian ones that are quick to make a go really well with this salad.    

Ingredients:

Salad

• 1 block Extra Firm Tofu, drained and cut into small blocks
• 2 Tbs gluten free soy sauce
• 1 can mandarin oranges (packed in juice, not light syrup)
• 1/4 cup sliced almonds
• 1/4 -1/2 package rice noodles
• 5oz package of organic spinach

Dressing
Wisk together the following:

• Gluten Free Soy Sauce
• Sesame oil
• Olive oil 
• Peanut butter
• Rice wine vinegar

Directions:

1. Soak rice noodles in water for 10-15 minutes
2. While noodles are soaking, heat 1 Tbs Olive Oil in pan.  Add tofu and cook on each side for 4-5 mins until brown.  
3. Add rice noodles and soy sauce and cook for 2-3 minutes
4. Place spinach in bowl and add almonds, mandarin oranges, rice noodles and tofu.  
5. Toss with peanut dressing

Why it is good for you:

• Spinach: Contains 23 vitamins and minerals.  Is one of the highest foods in vitamin K (blood clotting, bone health) and vitamin A (anti-oxidant and anti-inflammatory) .  However raw spinach contains a compound call oxalic acid, which blocks the absorption of calcium and iron.  One way to solve this problem is to pair it with foods high in vitamin C.
• Mandarin Oranges- High in Vitamin C
• Tofu- High in calcium and a great source of vegetarian protein.  
• Almonds- Vitamin E (anti-oxidant), fiber, magnesium, and potassium.  

Mediterranean Polenta

Mediterranean Polenta

#GlutenFree, #Vegetarian

We are a family that typically eats a lot of pasta.  At least once a week.  Recently, however, I have tried to find alternatives in an attempt to cut back on our wheat intake. Until this time I had never really been a polenta eater. I had tried it in restaurants, but never thought to make it at home. I am definitely glad I finally did!  Now, we always have some in our house.  I haven't yet tried making it myself, but instead have been buying the tubes, which make using it very easy. There are plenty of different flavors available as well ( i.e., plain, sundried tomato, basil and garlic, etc...). Just as a tip, when looking for it in the grocery store it is usually in the produce section....I had trouble finding it the first time I looked for it.   

The Mediterranean sauce that I make for this dish is nice because it is so versatile.  You can add or substitute ingredients very easily.  Most times I make it, I make it as a vegetarian dish, but it is also a great one to add chicken to. So that whole chicken you cooked...this is great recipe to use some of that in.  On the night I took this particular picture I didn't have artichokes, which I typically always use, so instead I substituted sauteed mushrooms and it was still really good.  Next time I might even try and use both!  Leave a comment and let me know if you add or substitute anything else.... zucchini, eggplant, pine nuts????   

Ingredients:

•       4 Tbl olive oil divided
•       ½ - 1 tube sundried tomato polenta cut into ½ inch rounds
•           1 clove garlic minced
•           1 large onion diced
•           1 jar artichoke hearts chopped
•           2 fresh tomatoes diced
•           4 Tbs sundried tomatoes packed in olive oil, diced
•           ½ tsp salt
•            Italian herbs to taste
•           1 can organic cannellini or garbanzo beans 
•           ¼ cup grated Parmesan cheese

     

-           Directions:

1.      Heat 2 Tbl spoons olive oil in a grill pan
2.      Add polenta rounds and cook on medium heat for approximately 5-7 mins per side or until crisp
3.      Meanwhile, heat additional 2 Tbs olive oil in sauté pan
4.      Add garlic and onions and cook till fragrant
5.      Add artichokes, fresh tomatoes, sundried tomatoes, Italian herbs and salt.  Cook for approx 5 mins
6.      Add beans, and Parmesan cheese.  Cook for an additional 2-3 mins
7.      Serve sauce over polenta rounds and sprinkle with additional Parmesan.  

Why it is good for you:

• Polenta- Is made from cornmeal and when fried becomes nice and crisp on the outside and soft on the inside.  Has a mild flavor that goes well with sauces with a stronger flavor.  Like I mentioned before, it is gluten free and a great alternative to pasta.  
• Veggies- Lots of vegetables = lots of vitamins and minerals.  Different colors, different nutrients.  All of them good for you!
• Beans- wonderful source of protein!  Eat it with corn (polenta) and you get a complete protein!  

Sheppard's Pie

Sheppard's Pie
#St.Patrick'sDay!

In light of the upcoming holiday and by request from my lovely cousin-in-law Holly, I thought I would post about Sheppard's Pie this week. This a great all-in-one meal.  Meat, veggies and potatoes all together in a casserole style dish. You can't beat it! Again, I advocate for the use of local pasture raised beef.  I do understand that it is more expensive then conventional beef and for good reason (better health of the beef, better health for you), but one way to make this dish more affordable is to use less beef and more vegetables.  We all could use more vegetables in our diet and in many dishes that call for meat you don't need to use a lot, just good quality.  Most Sheppard's Pie recipes call for 1 1/2lbs -2lbs ground beef or lamb and about 1-2 cups vegetables.  As you will see I wound up using only 1lb ground beef and 3+ cups vegetables and it was still delicious!   This time of year is great for Sheppard's Pie because you can still find many of the storage crops such as potatoes, onions, and carrots for sale locally.  As for the peas and carrots I used the frozen organic kind.  Another way in which I changed this recipe slightly from the traditional was by using a sweet potato mixed in with the traditional russet (I actually used red and kept the skins on!).  It gave it a little bit of a sweeter flavor and all the health benefits of sweet potatoes.

Ingredients:

• 3 large local organic potatoes cut into chunks
• 1 large organic sweet potato cut into chunks
• 2 Tbs butter
• 1 Tbs olive oil
• 1lb local pasture raised ground beef or lamb
• 1 large local onion diced
• 1 cup local carrots diced (about 4 medium to large carrots)
• 1 cup organic peas
• 1 cup organic corn
• 1 Tbs Worcestershire sauce
• 3/4-1 cup beef broth

Directions:

1. Preheat oven to 400 degrees
2. Bring large pot of salted water to a boil.  Add all potatoes and cook for 12-15 mins
3. Drain water, mash potatoes and mix in butter.  Cover and set potatoes aside
4. While potatoes are boiling heat olive oil in pan
5. Add onion and cook for 2-3 mins
6. Add carrots and cook for additional 5-7 mins or until tender
7. Add beef or lamb and cook until no longer pink
8. Drain out fat
9. Add peas and carrots and cook for 3-4 mins
10. Stir in Worcestershire sauce and 1/2 cup beef broth  
11. Cook for another 7-10 mins adding additional broth to keep moist if necessary.
12. Put beef and vegetables into 9x13 baking dish  
13. Spread mashed potatoes on top and bake for 20 mins.

Why it's good for you:

• Grass Fed Beef-  When cows are healthier you are healthier.  Cows are supposed to eat grass not grain.  When they eat grass they stay healthy and don't need antibiotics.  They also get lots of wonderful nutrients from the grass which they pass onto you including Omega-3 fatty acids.
• Sweet Potatoes- Vitamin A (great for eye sight),Vitamin B6,Vitamin C (supports immune system), Vitamin D (improves mood, energy levels, helps build strong bones, skin, teeth and nerves) Iron, Magnesium (stress reducer), Potassium, Beta-Carotene (eye sight and immunity) and fiber
• Red Potatoes-B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.  And keep the skins on, that's where you will find many of the nutrients.  
• Peas and Corn-  both are loaded with lots of antioxidant and anti-inflammatory nutrients.
• Carrots- best known for containing high amounts of Vitamin A, but also contain 17 other nutrients.  
• Onions- High in vitamin C and fiber along with other key nutrients

Baked Sweet Potato Fries

Sweet Potato Fries
#Gluten Free, #Vegetarian, #DairyFree

These are so easy to make.  They take a little bit of time to bake, especially if you want to get them nice and crispy, but in general the time it takes to make them is mostly hands off.  In my last post, Whole Chicken: A great investment, I said I would be posting recipes that incorporate all that chicken that was cooked.  Although the sweet potato fries don't use the chicken as an ingredient, it is great side dish to go along with it, especially on the day it is cooked.  You can take advantage of the time it takes the fries to cook by removing all the chicken from the bones.
Use some of the chicken that night for dinner
and serve with sweet potato fries and store the rest for dishes later on that week.

Ingredients: 

• 2-3 large sweet potatoes peeled
• 1 Tbs olive oil
• 1/2 tsp salt
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp paprika  

Directions:

1. Pre heat oven to 375 degrees
2. Cut peeled potatoes in strips, trying to keep pieces similar in size and thickness (this will help them to cook evenly).  
3. Place sweet potatoes in a bowl and toss with oil, salt and spices, until evenly coated.
4. Spread evenly on baking sheet
5. Cook for 40-45 mins, turning potatoes 1/2 way through.

Why they are good for you:

• There are tons of vitamins and minerals in sweet potatoes including
• Vitamin A (great for eye sight),
• Vitamin B6,
• Vitamin C (supports immune system), 
• Vitamin D (improves mood, energy levels, helps build strong bones, skin, teeth and nerves). 
• Iron
• Magnesium (stress reducer)
• Potassium
• Beta-Carotene (eye sight and immunity)
•  Sweet potatoes are also high in fiber