:: Grilled Vegetables & Balsamic Vinaigrette ::

Grilled Vegetables & Balsamic Vinaigrette

In a perfect world you would eat vegetables every meal, every snack, every day. But in order for you to eat them this frequently you have to be intrigued by the flavor (and the time). I believe it should be lazy method so the food itself makes you want to revisit it again and again.

This medley of eggplant, zucchini, and red bell peppers injects a bit of joy on your plate and your taste buds. It’s embarrassing, because this isn’t really a recipe, but everyone has a ninety nine problems and it’d be nice if cooking wasn’t one of them.

If you choose to make this it shouldn’t carve out too much time—just some strategic slicing, a few minutes of waiting, and patience to whip up a 4-ingredient dressing.

Grilling always morphs vegetables into a nice symphony of textures: creamy, crunchy, and sweet. And because of the smoky flavor it imparts, it’s suitable to refresh it with a vibrant dressing like one. The vegetables shrivel up perfectly and allow the tart balsamic vinaigrette to pool and cling every where. It’s also an all rounder; versatile enough to be paired with meat, chicken, fish, or added to a salad.  

I N G R E D I E N T S

2 medium size zucchini

3 baby eggplants

2 red bell peppers

1 tablespoon olive oil + 1 tablespoon olive oil for the vinaigrette

Salt, to taste,

Pepper, to taste

1 tablespoon balsamic vinegar

¼ teaspoon brown sugar

2 tablespoons fresh flat leaf Italian parsley, chopped

D I R E C T I O N S

Preheat your grill to medium-high heat. 

1.)   Cut vegetables in half; leave the stems on every vegetable.

2.)   Brush with olive oil. Be sure to smother every nook and cranny.

3.)    Sprinkle salt and pepper, lay vegetables face down on the grill.

4.)   Times: for me, zucchini needed 10 minutes; eggplants 5-6 minutes; bell peppers 4-5 minutes on the first side. I finished off the other sides of all the vegetables with 4 minutes extra. (These are guidelines. Heat intensity varies, so it’s best to check frequently to cater to your liking.)

5.)   For vinaigrette: whisk balsamic vinegar, brown sugar, and 1 tablespoon olive oil. Add extra herbs if you feel like it.

6.)   Arrange vegetables on a platter, spoon over vinaigrette, sprinkle parsley. It’s ready. 

:: Spaghetti Squash & Spicey Honey Butter Dressing ::

Spaghetti Squash 

Spicey Honey Butter Dressing

I've certainly changed my daily rhythm in the kitchen. I can feel myself extracting the unessential out of my life and carving out time for what matters now. Which leads me to say, I really hate spending more than 15 minutes to cook something. So this is a mindless recipe because all you do is throw the squash into the oven and dilly dally for an hour. Then you come back to make the dressing which can be made even without chopping any of the herbs, throw the leaves in if you wish. All I did was smash the garlic and started plucking things out of the fridge...what a tasty elixir this dressing morphed into. It's sweet, kinda spicey, and lemony--it makes the squash. I suppose this is a breaking point on this blog now; on to the less labor intensive dishes now. I hope you feel me on this one. Happy Palm Sunday!  :-)

I N G R E D I E N T S

1 medium size spaghetti squash                              1/4 teaspoon thyme, chopped

2 tablespoons butter                                              1 tablespoon parsley 

2 tablespoons olive oil (make sure it’s quality)        1 teaspoon honey

1 small clove garlic, minced                                    pinch of cinnamon

Pinch of red pepper flakes                                      pinch of nutmeg
1 tsp lemon juice

D I R E C T I O N S

1.)   Slice squash in half (lengthways), scoop out seeds (can be saved for later), place cut side down. Roast at 400° F for one hour.

2.)   Over low heat, add all the ingredients except the lemon juice into a small skillet. The intent is to gradually warm all the ingredients—not to scorch it over intense heat because it will bubble and split the solids in the butter.

3.)   Once the squash is done roasting, grab a fork and gingerly scrape the flesh out, giving it plenty of room to keep it’s stringy  nature intact. Alternatively, scoop out the flesh with a large spoon and separate with your fingers. Arrange the spaghetti squash in a serving bowl.

4.)   Pour the dressing over the squash, squeeze lemon over to your liking--it's ready.  (Be free with the honey and lemon if you need more)

Priyanka

Grilled Potato Salad with Herbs and Spices

Believe it or not, but this Grilled Potato Salad was inspired by Indian food:  stir fried potatoes with dill (not traditional but this is how Mom makes it), and cucumber raita; a simple yogurt sauce with a few spices and freshly shredded cucumber.  Those are just two examples of everyday Indian food, and they are really tasty. So, I started to think hey, potatoes go well with cumin and I just kept building from that point.  


In this recipe I coated red and yukon gold potatoes with olive oil, and grilled  them to develop a slightly charred taste, and meanwhile, I made a yogurt sauce with a few tablespoons of mayo, toasted cumin, a pinch of chili powder, rosemary, dill, parsley, lemon, and red onion. Traditional potato salads have a mayo base, but I really like the creamy texture and tangy flavor from yogurt. You can built all kinds of sauces and dressing with yogurt! If  you don't have all of these herbs, don't fret. Parsley is just fine. Or any other kind of herb, use your imagination. I simply used what was in my fridge, and you should do the same.  


Grilled Potato Salad with Herbs and Spices
Serves 4


Ingredients


2 medium size red potatoes
2 medium size Yukon gold potatoes
2 tablespoons olive oil (ordinary, not extra virgin) 
1 cup fat free yogurt (low fat is my preferred choice, but fat free is what I had)
2 tablespoons fat free mayo* (see note)
1 teaspoon cumin seeds
1/4- 1/2 teaspoon red chili powder
1/4 cup red onion, finely chopped
1 tablespoon parsley, finely chopped + extra for garnish
2 teaspoons fresh dill, finely chopped
1 teaspoon fresh rosemary, finely chopped
1 tablespoon fresh lemon juice
salt and pepper to taste


Directions


1.) Cut potatoes into two halves, and slice each half down to 1/4 inch thick slices.
2.) In a mixing bowl, toss the potatoes with the oil and start cooking on a grill pan over medium-high heat. 10 minutes on the first side, flip and grill and additional 5 minutes.


*Some slices will take less time than others so pull them off the grill and set them on a plate lined with paper towel to cool. 


For the yogurt sauce:


3.) Toast the cumin seeds in a small skillet over low heat for 2-3 minutes until you see a deeper brown color. Grind in a mortar pestle or spice grinder. 
4.) In a large mixing bowl add the yogurt, mayo, freshly ground cumin powder, red chili powder to your taste, red onion, parsley, rosemary, dill, fresh lemon juice, and pepper. Check for seasoning and decide if you would like salt, if you do, add it in at this point. 


5.) When the potatoes are light gold in color and soft to the touch they are done. You can allow them to completely cool, or you can proceed. (Leave a few pieces behind for garnish.) 


6.) Toss the potatoes in the yogurt sauce and garnish with parsley and reserved grilled potato slices. 


**NOTE**: Generally, fat free products have extra additives in them to compensate for the flavor that comes from full fat. I don't particularly suggest using fat free ingredients, but fat free mayo was purchased by mistake for this recipe. Low fat or full fat is much better, and it is healthier in a sense because you won't find any extra processors added. Go for low or full fat if you can; if you're using full fat mayo, moderation is key, and this recipe only calls for 2 tablespoons.    

Garnished with an over done slice of potato! ;-)

Priyanka

Broccoli Salad with Mustard-Tarragon Vinaigrette

Recently, I attended a potluck party where every one had to bring a dish to share. I noticed that the majority of the people were demolishing a particular glass bowl full of broccoli salad. I walked over to catch a glimpse of it, and goodness it looked amazing. And the taste was fabulous. It was creamy, sweet, and crunchy, but I had a modest portion of it because it was smothered in mayonnaise. Jeez, mayo makes everything taste better! And you shouldn't be afraid to use it. Still, remember the fact that mayonnaise is a full fat ingredient so if you were to use it you must use it in moderation. Luckily, a little bit often goes a long way. 

I thought I could shave down the calories by creating a new broccoli salad in my own kitchen that didn't sacrifice flavor. However, I didn't use a mayo base at all in this salad because I found such fresh herbs in my fridge; so I decided to stick to an extra virgin olive oil to play up the ingredients. The low fat mayo sauce I came up with is going to be used on a coleslaw, that'll be coming soon!

This broccoli salad is ridiculously simple to make. I kept it simple because I have found myself pressed for time more this semester, my final semester, than my previous years in school. So, you will be steaming broccoli in your microwave for 5 minutes, and during those 5 minutes you will be creating a zesty sauce with Dijon mustard, stone ground mustard, fresh tarragon, white wine vinegar, olive oil, and garlic. You'll also be toasting some almonds to top the salad with at the end. Broccoli is a very cooling vegetable, and mustard is bitter, and tarragon has a licorice note to it. So, if you feel the need to add a touch of honey or sugar to this go right ahead. I left it out because I liked the strong savory flavor. This is healthy, easy, inexpensive, and an excellent way to inject more veggies in your diet.

Broccoli Salad with Mustard-Tarragon Vinaigrette

Serves 5

I n g r e d i e n t s

1 pound broccoli florets, chopped to bite size pieces

¼ cup extra virgin olive oil

1 clove garlic, finely minced                                                                           

1 tablespoon stone ground mustard

1 tablespoon Dijon mustard

½ tablespoon white wine vinegar

Salt and pepper to taste

2 tablespoon tarragon, chopped

¼ cup almonds, coarsely chopped (or slivered almonds)

D i r e c t i o n s

1.) Rinse the broccoli florets with cold tap water, shake off the excess, and transfer to a large microwaveable bowl; preferably one made of glass.

2.) Microwave the florets partially covered with a lid for 7 minutes.

3.) Over a medium low heat, toast the almonds in a nonstick sauce pan until lightly bronzed, about 4 minutes. Keep your eye on it so they do not burn.

4.) Meanwhile, grab a medium size mixing bowl and whisk the oil, garlic, stone ground mustard, Dijon mustard, white wine vinegar, salt and pepper until it is one homogenous mixture. Gently stir in the tarragon; by doing this you avoid allowing the herb to bruise and turn black.

5.) When the broccoli florets are done steaming in the microwave add the scallions and toss everything in the vinaigrette and sprinkle over the toasted almonds.  

Blueprint Roasted Vegetables

You and I both know that vegetables are important. In a perfect world, we would be eating at least five servings of it (the recommendation is five servings of fruits and vegetables everyday). So, I must admit, to rely on a recipe to cook them is rather troublesome. The nice thing is that you don’t have to think very hard with this one. I named this blueprint roasted vegetables because that’s exactly what this is, a blueprint—not really a recipe. It isn’t written in stone. Choose whichever vegetables you please, toss them in a few tablespoons of olive oil, and sprinkle your preference of dried herbs. It’s fool proof. I have pitched my own blueprint here, but don’t get caught up in it. Follow this “recipe” only if you feel it is beneficial.

Ingredients

Serves 4

2 cups zucchini, cut into 1 inch cubes

2 medium size red bell peppers, cut into 1 inch cubes

4 small red potatoes, cut into 1 inch cubes, skin left off

3 tablespoons olive oil

2 tablespoons balsamic vinegar

2 teaspoons herb de Provence* (French herb)

2 teaspoons Za’atar* (Middle Eastern spice blend)

1 teaspoon kosher salt

1 teaspoon freshly ground black pepper

2 tablespoons flat-leaf Italian parsley, minced, optional

D i r e c t i o n s

Preheat the oven to 400 degrees.

Toss the vegetables in the olive oil and spread them out on a large sheet pan. Sprinkle with salt, pepper, and herbe de Provence.

Roast for 45-50 minutes. This could vary depending on how your oven radiates dry heat, so be sure to check on them after the first 20 minutes of roasting and decide how much extra time the vegetables will need. If you like a crunchier texture, take them out earlier.

Douse the vegetables with the balsamic vinegar, and toss to coat. Sprinkle over the Za’atar and fresh parsley. Eat while they are warm.

Za’atar is a Middle Eastern blend of sesame seeds, oregano, basil, thyme, and sumac (a sour fruit that is dried and then grounded). It lends a warm earthy flavor to the vegetables. If you can't find it at your local grocer, try searching online. I love sprinkling Za'atar over whole wheat toast piled with lemony hummus.

Herbes de Provence translates to “Herbs from Provence”, Provence being a Southern region in France. Some of the French will gladly argue that there isn't a particular herb in the mix they have grown up eating, but I have come to the conclusion that there are different versions. This blend that I have used has lavish amounts of thyme, tarragon, basil, savory, fennel, marjoram, rosemary, and even lavender. These days you can find Herb de Provence every where. You can always separately mix in the herbs I have listed, if its what you have on hand.

The combination of these two herb mixes is not common, but I don't care to follow traditional vegetable roasting techniques, I care about the taste. Give it a try.

Priyanka

PAN SWEET POTATO "FRIES" with RED PEPPER FLAKES, THYME, and ROSEMARY

A few years ago, before college, and before any of my personal ventures in nutrition, I went on a low-carb diet. It’s best not to go into details. In short, it wasn’t for me.

There is a frequent misconception that carbohydrates cause weight gain. There is some truth to that, depending on what type of carbohydrate it is. However, you can eat what you crave in the smaller amounts you need to fuel yourself. I'm not talking double or triple servings. It may sound like common sense, but looking at the recent obesity statistics it's obvious that we're not using it.

So, to praise the amplifying effects which carbohydrates can have on your state of mind, here is my healthier, and unusual take on regular sweet potato fries.

In my recipe, the sweet potatoes are shaved down to paper thin ribbons using a regular vegetable peeler. You can use a mandolin if you have one, but I don’t have one of those fancy things. When you cook them this way, the sweet potatoes have the crispy crunch of regular fries, but the heat from the red pepper flakes cuts through any excess sweetness. There is also a nice citrus and “piney” hint from the thyme and rosemary that I think you will appreciate. These are great for breakfast, but always delicious despite the meal time.

Serves 1

Ingredients

1 small sweet potato, peeled

2 teaspoons olive oil

1 teaspoon honey

1 teaspoon garlic, minced

1 teaspoon dried thyme

1/2 teaspoon rosemary

1/4 teaspoon red pepper flakes, or red chili powder

1/4 teaspoon salt

freshly ground black pepper, if you like it spicy

1 tablespoon fresh flat leaf Italian parsley, chopped

Directions

1.) First, cut each sweet potato in half lengthways. Next, cut each piece into half again, this time cutting into the opposite direction. Look at the profile of each piece of sweet potato, it should resemble the shape of a rectangle. Use a vegetable peeler, or a mandolin to slice paper thin ribbons. Continue until you have 1 cup of ribbons.

2.) Heat the oil in a medium non stick skillet over medium high heat, wait a minute for the oil to get nice and hot. This is important.

Add the honey, red pepper flakes, and garlic directly to the oil. Swirl it around in the pan for 10-20 seconds and then immediately add the sweet potato

3.) Use a spoon to coat the sweet potatoes in the oil and then spread them out into one single layer in the pan. Sprinkle over the thyme and rosemary. Allow this side to brown for 3-4 minutes. (It may take more or less time, depending on the intensity of your heat and quality of your skillet) 

4.) Once this side is nice and golden brown in color, flip over to the uncooked side and cook an additional 2-3 minutes, or until golden brown.

Sprinkle with salt and fresh parsley.

.

Italian "Quesadilla"

Rather than pursuing some sort of gratification by means of shopping for clothes, jewelry, or make-up; I would much prefer shopping for food to satisfy my personal indulgences.
For me, food is all about the color, the intensity, or the glow. I feel that an ambiance generous with fresh greens, hot reds, earthy browns, and glittering yellows are a private and exclusive thrill. Don't get me wrong. Although I love buying clothes, make-up, and jewelry (I am a girl), I feel emancipated from worries such as searching for the "perfect" color or finding the "right" fit when buying these materials. None of these burdens exist when you are in a food market.

What does exist, is the favorable circumstances to have a stab (sometimes quite literally) at becoming an innovator, or a pioneer when you create food that captivates your taste buds. This brings me to the point, why would you ever sacrifice that opportunity by telling yourself that you cannot have certain food?
I find the whole idea zany and ludicrous.
I won't be embracing the idea of cutting specific foods out of your diet and quite frankly I neglect it. So, please allow me to babble on.

One of the most voluptuous ingredients I love buying and experimenting with is (cue harmonious melody) cheese. Whoever told you cannot have cheese in any shape or form on a healthy diet should be arrested. I adore the gorgeous silky, creamy, and salty taste and texture that cheese can add to a mundane dish. There aren't very many ingredients I know of that have all three flavor components enveloped in one ingredient like cheese.
Yes, it is true that cheese has fat (stop being a girl and eat it). Here's the real problem, you must be thinking that the fat in cheese is such a colossal amount that it just might send you to the E.R., if you happen to snag a bite.
Let me present you my solution. Add this to your food I.Q. Chant with me, "Yes I will eat cheese, and I promise not to eat the whole wedge." For me, that's really what it's about. Enjoy the so called "forbidden" foods in rational yet pampering amounts. Please stop telling yourself you cannot have a particular food. That is disgraceful.

I am not too fond of the term "portion control", but it really does boil down to this. I feel it causes people to think primarily of their limits. I allow portion control to be of importance because I choose to eat well--but I don't allow it to be the ultimate factor or final decision when I choose what I want to eat. It is a negative way to think and you cannot possibly live that way. Think of the more innocent age when people didn't commit all of their energy into calculating calories or worrying about fat content in their food. Since this age is more informed and curious, have fat content on a pedestal in the back drop, but put your appetite center stage. I believe you can do both and still eat well.

Satisfy your cravings. Take the mystery out of the various cheeses available in the market by trying them. A recommended serving size is one ounce of cheese, it sounds like a miniscule amount, but I truly believe that the asset of cheese is that it melts beautifully and is able to hit a vast perimeter of your dish. And of course the same effect goes for your taste buds as well.

Now that I got that philosophical rant off my chest, you and I can now lie back and guzzle on this next recipe to our hearts content.

Italian "Quesadilla" serves 1
Americans definitely did not wait to swindle this fantastic recipe from the food loving Latinos. For me quesadillas are toasted cheese sandwiches such as you might eat in heaven. This recipe is adapted from the lovely Giada de Laurentiis. I love her books, her food, and her. These Italian Quesadillas are full of bright red fire roasted bell peppers, sweet caramelized white onions, a hit of fresh green from the parsley, and gooey Italian Fontina cheese all encased in a brown crispy griddled shell. The fantastic thing about quesadillas is that the options are pretty well endless, and they leave room for personal embellishment.

Ingredients
1 tsp olive oil
1 medium size white onion, thinly sliced
1 tsp sugar
1 (8-inch diameter) Whole Wheat tortillas
1/2 cup jarred roasted red bell peppers, take them out of the jar, and dry them with paper towels to soak the jar liquid off
1/4 cup shredded Italian fontina cheese
1 tablespoon shredded Parmesan cheese
1 tablespoon flat leaf Italian parsley
Salt, and pepper to taste

Directions
Heat the oil in a non-stick skillet over medium low heat. Add onions and sugar, and cook until the onions are golden brown. About 5-7 minutes. They could be done earlier, just check to see if the onions are translucent and brown on the edges. Season with salt and pepper to taste.

Assembling
Lay out the tortilla on the cutting board and sprinkle one half of it with the half of shredded Fontina cheese. Arrange the bell peppers over the cheese. Next, add the sauteed onions on top of the bell peppers. Sprinkle over the parsley and Parmesan cheese. Next, add the remaining Fontina on top. Fold the other clean half of the tortilla over and gently seal the tortilla. It won't completely seal until the cheese melts in the pan.

Using the same pan you used to carmelize the onions, either drizzle some more olive oil or spray non-stick cooking spray and cook the quesadilla. Until the cheese melts and each side is golden brown. 3 minutes per side. This is rather quick so be careful--I almost burned them. Same heat as before, medium high is good to cook them. If you find they are browning too fast to your liking, crank the heat down to medium-low. After 3 minutes, flip over and brown the other side.

Transfer to a plate, and cut in to half if desired.

Scarf away.

Shopping note:
Fontina cheese is quite expensive in Chicago, but I found fantastic prices at Aldi's. If you have an Aldi's in your area, I suggest you go and see their selection first. I spent $2.99 each on a wedge of quality Fontina and aged Parmesan cheese. Compared to other grocery stores here, $2.99 is a very attractive price. They have several choices. From Gorgonzola all the way to Gouda. I was definitely cheesin' when I saw that much cheese. You can call it a frugal decadance. Enjoy my friends!

All things in moderation...

English Muffin Breakfast "Pizzas"

I never ever skip breakfast. Perhaps one of the reasons I don't skip it is partly because my glucose supply would shoot down to nil and cause me to pass out. At this point, I would become a road hazard on my early morning drive. I'm joking. I do not skip breakfast because I love food too much. I wake up and look forward to nibbling on something.

Many individuals plea that setting time aside early morning to prepare a wholesome and nutritiously sound breakfast diverts their much needed energy to finish important tasks. Energy that is intended to be spent screaming at the children to chart the school bus on time, scramble into a fresh pair of clean clothes, or even rush to find essential belongings before venturing out on your nine-to-five shift. It doesn't have to be this way with breakfast. Fast food (not McDonald's or Taco Bell, although delicious, but not the type of fast food I'm talking about) is an obvious necessity in all of our lives, and I want you to know that you can whip up a savory breakfast that is loaded with verve! Remember, breakfast can be made in a brisk and efficient manner that will not compromise quality and flavor. You and I know that if it doesn't taste good, it simply won't work.

That is why this recipe has become my most regular solitary breakfast. English Muffin Breakfast "Pizzas". Toasty rounds of brown whole-grain English muffins are piled with lush bright red tomatoes, meaty Canadian bacon, and gooey Mozzarella cheese. The credit for this recipe is given to one of my most favorite people, Ellie Krieger. I just love her. She is the reason why I am studying Human Nutrition. More about her later. I think it's a lavish concoction of Californian heart plus a bit of Italy's Tuscan flavor. But of course it's easy. Make some over the weekend and freeze them so you can start munching a lot sooner in the morning. If you choose to do this, add 1 to 2 minutes extra to the baking time. A glass of skim milk is great with this.

Ingredients

1 whole wheat English muffin, sliced in half
1 small roma tomato
1 teaspoon olive oil
1 slice Canadian bacon, diced
1/4 cup (4 tbs) shredded part-skim Mozzarella cheese
1 tbs. fresh parsley
salt & pepper to taste

Directions

Preheat oven to 450 degrees (A mini toaster oven works serves as a perfect instrument here). Line a small baking sheet with foil.

Set the halved English Muffins cut side up on your baking sheet. Use a small bowl to toss the diced tomatoes, olive oil, salt, and pepper. Pile these dressed tomatoes on each English muffin slice.

Sprinkle Canadian bacon over the tomatoes, and scatter the shredded Mozzarella on top.
Bake 10 to 12 minutes or until the cheese is brown and melted.
Sprinkle with fresh parsley.

Time to devour.