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Roasted Figs with Lavender Balsamic Glaze

July 7th, 2010 . Posted in Appetizers, Gluten Free, Kid Friendly, Quick and Healthy, Vegetarian, sauces | No Comments »
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Roasting figs with olive oil and lavender balsamic transforms them into sweet and syrupy treat.  They are the perfect pairing for goat or Gorgonzola cheese on top of a whole wheat crostini.  We served them with burrata cheese because it is what I had on hand, which was good, but I think a stronger cheese would pair better with the flavor of the figs.  They would be great reduced into more of a sauce and served on top of chicken or pork chops.  You could also serve with yogurt.  I had the leftovers on top of whole wheat walnut toast with cottage cheese, it was delish!  I can’t wait to try them on grilled pizza with goat cheese arugula and fresh mozzarella.  If you find yourself at the farmer’s market starring at a bin full of figs but you don’t know what to do with them, here you go:-)  I used this great lavender balsamic vinegar that a friend brought me but you can certainly use and good balsamic.  Use as many or as few figs as you like.

Recipe:  Fresh figs, olive oil, balsamic vinegar, salt and pepper

  1. Preheat oven to 400 degrees
  2. Cut figs in half or 1/4 depending upon size desired.  Place on a baking sheet and drizzle with a little olive oil and balsamic vinegar, just enough to coat.  Season with sea salt and fresh ground pepper.
  3. Bake about 10 minutes or just until figs start to break down and look syrupy.  Serve as desired.
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Grilled Salmon with Horseradish Sauce

June 23rd, 2010 . Posted in Kid Friendly, Main Course, Quick and Healthy, sauces | No Comments »
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To start off this post, I should apologize for the photo, and for not posting for a while.  The picture would have been better without the sauce spreading out like a big glob, but it is still a recipe worth sharing.  Posting and cooking are quite a rare occasion around here at PantryMD lately.  I was really hoping to do a lot more blogging about recipes that have helped me through chemo, but honestly I have been so nauseated, that it has not worked out that way.  I have lots of yummy things to share when I am feeling better.  The good news is that I am officially 3/4 of the way done with the “big guns”.  I have one more horrible treatment to go and then on to another chemotherapy which is supposed to be much easier on the stomach.  Until then, things may be a little sporadic. 

This salmon recipe is a super simple quick meal for weeknights or lazy weekends.  If you aren’t into grilling, you can pan sear or roast the salmon with very similar results.  Grilled or roasted fingerling potatoes and sauteed greens would be great with this salmon.  We just simply tossed some fresh asparagus on the grill which were great as well.

Recipe:

  • 4 fillets fresh wild salmon
  • 2 cloves garlic, crushed
  • 3 tsp soy sauce
  • 1 T prepared horseradish
  • 1 T olive oil

Sauce: 

  • 1/2 cup plain greek yogurt
  • 2 T prepared horseradish (more to taste)
  • 1 T chives, minced
  • 2 tsp soy sauce
  • lemon juice to taste

Method:

  1. Prepare grill to medium-high heat.  Lightly coat with grill spray. 
  2. Whisk together sauce ingredients, check for seasonings and set aside.
  3. Season salmon with salt and pepper.  Whisk together oil, horseradish, soy sauce and garlic then pour over salmon to coat.  Grill for about 3-4 minutes on one side, turn and cook for about another 3 minutes.
  4. Serve hot with horseradish sauce.

 

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Overnight French Toast

June 16th, 2010 . Posted in Baked Goods, Breakfast, Kid Friendly | No Comments »
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Chunks of cinnamon raisin bread are soaked overnight in a custard and baked the next day.  This dish turns out somewhere between a french toast and bread pudding.  It is a very fun and easy dish for kids to help make.  A perfect breakfast to make for Dad for Father’s Day.  This may not be the healthiest breakfast in the world but everyone loves it and everything in moderation right?  You can make it with a bread of your choice.   French bread it good but I really like the cinnamon raisin bread or challah.  You can top it with a brown sugar pecan topping or just leave it off and drizzle with maple syrup or top with fresh fruit.  This recipe is based on Paula Deen’s recipe, just lightened up a bit.

Recipe:

  • 1 loaf cinnamon raisin bread or challah, torn into chunks (kids love doing this part)
  • 8 eggs
  • 3 cups milk (soy, or other milk alternative is fine)
  • 3 T pure maple syrup
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/2 tsp salt
  • pecan topping optional - mix 1/2 stick butter or 1/4 cup earth balance, 1/2 cup brown sugar, 1 cup chopped pecans, 1 tsp cinnamon, 1/2 tsp nutmeg

Method:

  1. Lightly butter the bottom of a 9×13 casserole dish.  Place bread cubes in the dish. 
  2. In a large bowl, beat together remaining ingredient except pecan topping.  Pour over the bread.  Press all of the bread down so that it is submerged in egg mixture.  Cover with plastic wrap and refrigerate overnight.
  3. In the morning preheat the oven to 350 degrees.  If desired, spread pecan mixture over the top of the french toast.  Bake about 40 minutes or until nice and puffed.
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Granola Cookies

June 14th, 2010 . Posted in Baked Goods, Dessert, Kid Friendly | 1 Comment »
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Granola, dried fruit and chocolate combine in a classic cookie dough to create a chewy hearty cookie.  Enzo loves to do cooking projects so even though I haven’t been doing much cooking, he has been getting me into the kitchen to do some baking.  He made these cookies to share with some friends.  These cookies are good for taking to a picnic or a hike.  You can stir in your favorite nuts or dried fruit.  Try to find granola that doesn’t have much added sugar.  Next time I make these I will try using brown rice syrup instead of sugar. 

Recipe:

  • 1 stick butter or earth balance
  • 1/2 cup raw sugar or maple sugar (I would use less next time but if you like a sweet cookie that is a good amount, the granola provides sweetness as well)
  • 1 egg
  • 1 tsp vanilla
  • 1 1/3 cup whole wheat pastry flour
  • 1/2 tsp salt
  • 1 tsp baking soda
  • 1/2 cup dried fruit, chocolate chips, or chopped bittersweet chocolate
  • 1 cup granola
  • 1 handful of shredded coconut (opt.)
  • rolled oats for sprinkling

Method:  Preheat oven to 350

  1. Line 2 baking sheets with parchment paper
  2. Put butter and sugar in a mixing bowl and beat with a mixer until light and fluffy.  Add egg, vanilla and salt.
  3. Combine flour and baking soda and add to the sugar mixture.  Mix just until combined.  Add granola and other mix-ins. 
  4. Spoon cookie dough by large teaspoonful on cookie sheets.  Sprinkle each cookie with some oats.
  5. Bake for 12 minutes or until golden brown.  Transfer cookies to a wire rack to allow to cool.

 

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Red Cabbage Slaw with Ginger Soy Dressing

June 7th, 2010 . Posted in Gluten Free, Kid Friendly, Quick and Healthy, Salads, Side Dishes | No Comments »
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Crunchy red cabbage, carrots and daikon tossed in a light ginger soy dressing.  This is one of my favorite salads.  I could probably eat it every day.  It is excellent served alone for lunch or toss in some leftover tofu or shredded chicken for a more substantial dish.  I often serve this salad as a side dish for fish or ginger glazed chicken or even veggie burgers.  I love the addition of slivered almonds but you don’t have to put them in, you could also use peanuts.  This coleslaw is always a hit at barbeques and potlucks.  It is quick and easy to make ahead and keeps well out because it doesn’t have mayonaise. 

Recipe:

  • 1 head red cabbage
  • 2 carrots
  • 1 medium daikon radish
  • 2 green onions
  • a few tablespoons chopped cilantro and or mint
  • slivered almonds, toasted as garnish
  • 1/4 cup soy sauce (use wheat free for gluten-free recipe)
  • 1/4 cup unseasoned rice vinegar
  • 3 T agave nectar (more to taste if desired)
  • 4 T seasame oil
  • 1 heaping T fresh grated ginger
  • 1 clove garlic

Method:

  1. Shred cabbage and julienne carrots and daikon either by hand or with a mandoline.  Put in a bowl and add herbs and green onions.
  2. In a small bowl, mix together remaining ingredients (soy sauce through garlic).  Toss enough dressing with salad to taste.  Top with almonds and serve.
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Nutrition and Breast Cancer

May 24th, 2010 . Posted in Nutrition Information | No Comments »
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Many people were shocked to learn about my diagnoses of breast cancer.  Especially because I have been eating a mostly organic plant-based diet for years.  The big question that most people wanted to know was about family history.  I have no family history of breast cancer.  Every woman is at risk.  The reality is that a very low percentage of breast cancer cases are genetic.  The best thing to do to lower risk is to follow the guidelines below.  If you are under 40, conduct regular self breast exams.  The unfortunate thing is that women under 40 years of age are not eligible for mammograms.  I found the lump on my own but by the time I found it I already had stage 3 breast cancer.  I wish that no other women would have to go through what I am going through right now, unfortunately the reality is that 1 in 8 women will be diagnosed with breast cancer.  I thought it would be helpful to share some of the latest guidelines and information that surround prevention of breast cancer and recurrence.

  • Have your vitamin D level checked- if it is low, use a supplement to achieve a serum level above 35 ng/mL.  (My level was low and I spend plenty of time in the sun with my kids and took a multi-vitamin)
  • Maintain a healthy weight
  • Be physically active at least 30 minutes per day
  • Eat a high fiber diet- 35 to 45 grams daily.  Eating the recommended servings of fruits and vegetables plus a serving of legumes should meet that amount of fiber.
  • Eat a diet rich in fresh fruits and vegetables- 8 to 10 servings daily
  • Limit alcohol consumption.  Just 3 drinks per week have been linked to higher risk of breast cancer (including wine).
  • Limit meats and whole milk dairy products
  • Consume foods rich in omega 3 fatty acids- cold water fish, flax seed, walnuts and chia seeds.  A good ratio of omega 3 to omega 6 fatty acids helps to minimize inflammation in the body.
  • Avoid processed and refined ”white” foods- any foods made with white flour or refined sugar- bread, pasta, baked goods
  • Drink 1 to 4 cups of green tea daily
  • Consume 2 Tbsp freshly ground flax seed daily.  Add it to oatmeal or other breakfast porridge, or yogurt.
  • Drink plenty of fluids- mostly water

* Soy foods-  I left the soy topic for last because several people have asked me about it and it has been controversial.  It used to be thought that women with estrogen positive breast cancer should avoid soy products.  The latest studies have found that the plant estrogensin soy do not have a negative impact on breast cancer survival.  They are now finding that whole soy foods (tofu, miso, soymilk, tempeh, edamame) may actually help reduce the risk of reccurence of breast cancer.  Women in Japan have much lower rates of breast cancer.  These rates are attributed to the isoflavone rich soy foods.  Research shows that eating whole soy foods in childhood and adolescense is protective against breast cancer later in life.  Breast cancer survivors can safely continue to enjoy one to three servings of whole soy foods daily.

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Artichokes with Ricotta Dipping Sauce

May 12th, 2010 . Posted in Appetizers, Gluten Free, High Fiber, Kid Friendly, Quick and Healthy, Side Dishes, Vegetarian, sauces | No Comments »
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I had my first chemo infusion a week ago today.  I am just now feeling human again and like I can actually think about food in a positive way.  While I am steaming my artichokes for an appetizer this evening, I thought I would quickly share this amazing recipe with you.  I had this dish at a potluck for my husband’s company and I have not stopped thinking about it.  Thank you Aaron for sharing the recipe with us!  Artichokes are in season right now and they are an excellent source of fiber and antioxidants.  Ricotta, lemon, garlic and fresh herbs combine to create the flavorful dip.  This would be excellent for a Memorial Day weekend barbeque.

Recipe:

  • Artichokes- steamed, leaves removed and chilled
  • 2 cups Ricotta cheese
  • Juice from a lemon
  • 5-6 cloves garlic (roasted or 3 fresh crushed)
  • 2 T olive oil
  • 2 T fresh basil, chopped
  • 1 T chives, minced
  • Fresh ground pepper and salt to taste
  • plain yogurt, opt.

Method:

  1. Mix ricotta and remaining ingredients (add a little yogurt, if needed to thin).  Serve on a platter with chilled artichoke leaves and lemon slices.

*For soft roasted garlic, simmer peeled garlic cloves in olive oil over medium low heat until tender.

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Asian Japonica Rice Salad with Edamame

May 4th, 2010 . Posted in Gluten Free, High Fiber, Kid Friendly, Quick and Healthy, Salads, Side Dishes | 1 Comment »
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I am sorry to be so sporadic with my posting lately.  I start chemo tomorrow morning but the good news is that all of the scans have come to an end, so I won’t be running around quite as much.  Once I know how the chemo will affect me, I can get a more regular blogging routine down.  For now I would like to share this great recipe with you.  It comes from Rebecca Katz’s first cookbook, One Bite at a Time.  I had the honor of meeting Rebecca Katz at a seminar that she put together called, “The Power of Yum”.  She was such an amazing and sweet person.  I have so much to share with you about that seminar and I will certainly do in an upcoming post very soon. 

What I really like about this salad recipe is that it is a great portable lunch salad.  It is light and refreshing but still quite sustaining because of the protein and fiber in the edamame and rice.  As a stay at home mom, I find myself eating lunches out often in parks, etc.  It is nice to have a recipe like this that can be made ahead of time and just pop it in the lunch box, add a piece of fruit and we have a healthy lunch.  The only thing that I did different from the recipe was to use slivered almonds instead of cashews because that is what I had on hand and I also used about half of the sesame oil that the recipe calls for.  I also found that after the salad sat in the refrigerator I needed to add a splash more of rice vinegar.

Recipe: (salad)

  • 2 cups Japonica rice cooked according or instructions and cooled
  • 1 cup shelled edamame beans
  • 1 cup thinly sliced celery
  • 1 cup shredded carrot
  • 1/2 red bell pepper, diced
  • 1/2 cup scallions, thinly sliced

Dressing

  • 2 T brown rice vinegar
  • 3 T tamari
  • 1 T minced fresh ginger
  • 2 cloves garlic, minced
  • 1/8 tsp cayenne (I used a tsp of hot red chili sauce)
  • 1/4 cup sesame oil
  • 1 tsp toasted seame oil
  • 3 T fresh lime juice
  • 1/8 tsp sea salt
  • 1/2 tsp maple syrup

Garnish

  • 1 cup toasted cashews (or almond)
  • 1 T fresh cilantro, chopped
  • 1/2 cup basil, chopped
  • 2 tsp fresh lime juice

Method:

  1. In a medium sized bowl, mix combine rice and other salad ingredients.  In a separate bowl, mix together dressing.  Toss salad and dressing together.  Add garnishes and toss.  Taste and adjust seasoning with a dash of tamari, maple syrup, or acid (either lime of vinegar)

 

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Organic vs. Conventional Produce

April 28th, 2010 . Posted in vegetables one week at a time | 1 Comment »
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Several people have asked me to address the topic of organic vs. conventional produce, so here it is.  The most important thing is that you eat a wide variety of fruits and vegetables.  The obvious reasons for choosing organic produce would be because they are not treated with dangerous pesticides and because it is better for our environment.  What you might question is whether or not organic is actually healthier.  The answer is, yes, organic produce is much higher in phytonutrients.  I heard a few speakers at a conference on cancer prevention explain exactly why.  If you take a strawberry plant and spray it with pesticides, it just lays there and grows, protected from the elements.  An organic strawberry has to protect itself from insects, the sun, etc. During this process the strawberry builds up strong phytonutrients for protection.  When we consume organic fruits and vegetables, those strong phytonutrients also protect our bodies from dangerous free radicals. 

Organic tends to be more expensive but we are worth it.  You are getting more for your money.  When you eat organic produce, you end up eating a more seasonal diet.  I don’t really buy tomatoes in the winter for example.  I wait until summer when their flavor is at its peak.  Most produce is available all year here, but it doesn’t mean that we neccesarily should eat all of those foods all year long.  My favorite part about food is the seasons.  I love going to the Farmer’s market at the start of each season.  When you eat only foods that are in season at the peak of freshness, all of your meals will be more enjoyable.  I have a list below of the “dirty dozen”, the produce that you should always buy organic.  These foods below are the most contaminated by pesticides.  For those of you that can’t afford to buy all organic, there is also a list of produce that has the least pesticide residue.

Dirty Dozen- Peaches, Apples, Bell Peppers, Celery, Nectarines, Strawberries, Cherries, Lettuce, Grapes (imported), Pears, Spinach and Potatoes

Produce Least Contaminated- Onions, Avocado, Sweet Corn, Pineapples, Mango, Sweet Peas, Asparagus, Kiwi, Bananas, Cabbage, Broccoli, Eggplant

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Grapefruit and Avocado Salad

April 21st, 2010 . Posted in Gluten Free, High Fiber, Kid Friendly, Quick and Healthy, Salads, Vegetarian | 2 Comments »
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I am so glad that I planted my garden before I went off to have surgery.  We came home to a garden full of beautiful crisp lettuces and arugula that were ready for picking.  One of my favorite combinations is grapefruit and avocado.  There is something about combining the sweet, juicy texture of the grapefruit with the creamy avocado.  Since the grapefruit provides acidity and liquid and the avocado provides fat, you really don’t need much to dress the salad.  Grapefruit and avocado alone makes for a really nice side dish but this time I couldn’t resist added the fresh greens that were screaming to be used.  We added a drizzle of champagne vinegar, a spritz of olive oil and fresh ground salt and pepper.  The other ingredient that I often add to this salad is maple glazed walnuts.  There is not really much  to the salad to write out a recipe.  To serve 2 people I would use a handful of lettuce per person, a grapefruit cut in segments and half an avocado sliced.  Top with a drizzle of oil and vinegar and you are done.  I know I have shared my maple glazed walnut recipe before but here it is again for reference just because I think it is easy and so delicious.  They are great sprinkled on salad or oatmeal or just as a little snack with a piece of fruit.

Maple Glazed Walnuts

  • Walnuts (as many as you want to do)
  • Pure maple syrup
  • Sea salt and cayenne pepper (you can leave out cayenne, it just gives them a nice kick)

Method:

  1. Preheat oven to 375 degrees (I usually use my toaster oven so I don’t have to heat the whole oven, you can also do them at a lower temp. for longer if you wish)
  2. Put walnuts in a bowl and drizzle enough maple syrup over the walnuts just to coat when you toss them.  (ratio is approx. 2 cups walnuts to 1/4 cup maple syrup to give you an idea)
  3. Spread on a cookie sheet (you can line with parchment for easy clean up) and sprinkle lightly with salt and cayenne.  Bake just until fragrant about 5 minutes or so.  Be careful not to let burn.  Cool and store in an airtight container if not using immediately.
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