Fish Tacos with Peach Salsa

I have pretty much spent the summer wandering from place to place.  Luckily for me, my travels have landed me at the beach with my best friend.  Feeling settled for the first time in a while, I was able to visit a local seafood vendor and a farmer's market and finally got back into the kitchen.  In the mood for some fresh summer fare, I made fish tacos with peach salsa for dinner.  The leftovers provided the ingredients for a perfect summer salad the next day after the beach!

What makes this bite better?

I love tacos.  However, when I eat chicken or beef tacos my instincts (and taste buds) prompt me to reach for cheese and sour cream to accompany them.  Fish tacos not only provide a lean source of protein and healthy omegas but eliminate the desire for fatty toppings.  The perfect accompaniment to fish tacos comes in the form of light, fresh, flavorful salsa. In the summer I can't resist peaches and peppers.  This sweet and spicy salsa not only tickles the tongue but also packs tons of vitamins and minerals into the dish.  In addition, research has shown that capsaicin, found in hot peppers, reduces factors associated with obesity, has strong antioxidant capabilities and may increase metabolism.  Who doesn't like a little extra spice in the summer?!

Fish Tacos

1 pound fresh Grouper (or other white fish)

3-4 fresh summer peaches

1 small green bell pepper

1/4 white onion

2 serrano chile peppers (more or less based on spice preference)

1 T extra virgin olive oil

Juice from 1 fresh lime

1 T minced garlic

Approx. 1 T fresh chopped cilantro

1-2 cups shredded red cabbage

1 avocado sliced

Whole wheat or Chipotle tortillas 

Salt to taste

Peel peaches and cut into chunks.  Clean and dice the green bell pepper, white onion and serrano chiles and add to peaches.  Add 1T olive oil, lime juice, cilantro and salt and toss to combine. Place in the fridge to marinate while you prepare the fish. Salt and pepper the fish on both sides.  Heat pan over medium.  Add approximately 1T minced garlic.  Cook fish until the fish begins to flake then use spatula or a fork to break the filet apart in the pan.  Gently warm the tortillas, thinly slice the red cabbage and cut fresh avocado.  Serve each ingredient in its own bowl to create a build your own taco bar! Enjoy :)

Fish Taco Salad

You can make this salad using leftovers from the fish tacos, or just make it on its own! Cut the tortillas into strips.  Heat oven to 400 degrees and bake until crispy.  In a large bowl combine lettuce and all the ingredients from the fish tacos- fish, peach salsa, avocado, tortilla crisp and red cabbage.  Serve and enjoy :) 

Kale, Basil and Walnut Pesto

I'm not the kind of gal who gives up things I like.  And I love a good burger.  Embarrassingly enough, I actually ate two burgers on Saturday after not having had a burger for months.  After scratching my itch, I think it's safe to say that I have had enough meat to hold me off for a few days.  I will definitely be joining the meatless monday trend this week, and it might even stick for the whole week.

The meatless monday idea is simple-do not eat meat on mondays.  It's sort of like Fridays during Lent, but instead of ordering a pizza out of religious obligation, it is a challenge to incorporate healthy, meat free options into your diet.  I'm not a biggest fan of extreme diets and believe in moderation.  In order for a diet to have an effective impact on your health, it needs to be realistic.  That is why I love the idea of Meatless Mondays.  It's simple approach to making small changes to your diet that can have a large impact on your health.  It's also a great way to incorporate new foods into your diet and experiment with new ingredients and flavors.

What makes this bite better?
I limit the amount of meat in my diet not only for health benefits, but also because of the negative impact meat production has on the environment and because I can't always afford organic, free-range, or local meats. Cutting back on meat reduces dietary intake of saturated fats and reduces risk of related diseases such as heart disease.  Additionally, vegetarian cooking isn't always about avoiding meat as much as it is reaping the benefits of what you replace meat with.  Vegetarian dishes are loaded with vegetables, whole grains, beans, nuts or other healthy components that create balanced, delicious meals. Sometimes, instead of thinking about what you can't eat, it's exciting to think about what you can eat instead.

Kale, Basil and Walnut Pesto

1 bunch of Kale

1 bunch of basil

Garlic

Walnuts

Extra Virgin Olive Oil

Salt to taste

Clean kale and basil and add in equal parts to a food processor.  Add cloves of garlic based on preference.  I added about 3.  Add a handful of walnuts.  Add 2 parts olive oil to 1 part water.  This will create an ideal texture while cutting out some of the fat.  Salt to taste.  Toss with pasta and finish with grated cheese and walnuts. Serve and enjoy :)

Arugula with Radish Sprouts and Chive Blossoms

I love going to the Union Square Greenmarket.  It's truly one of my favorite places in the world.  Whether I am searching for new finds, stocking up on basics or just wandering, I always find myself enamored.  The other day, I was just moseying along, excited by all the new signs of summer I noticed popping up, when one stand shook me from my daze.  This one stand always coaxes me into buying something. They are always pushing amazing organic micro-greens, edible flowers and other exotic, seasonal finds that would be impossible to get anywhere else.  They have signs boasting the health benefits of each product and "farmers" that are there to assist you just so happen to be far more attractive than any of the other farmers.  They must be reaping the health benefits of all their goods.  $12.00 for 1/4 pound sounds reasonable.  I'll take it.

I decided to try the chive blossoms and purple radish sprouts.  I thought a little purple would brighten up an otherwise boring arugula salad.  I didn't even know that chives had flower blossoms.  That's another reason why I love the Greenmarket.  I always discover or learn something new every time I go and exploring new foods is certainly one way to make your bite better.

What makes this bite better?
Sprouts are a super food.  Grab whatever kind of sprouts you can find-radish, pea, alfalfa, broccoli, bean- and throw them on anything.  They are a dense source of nutrients, antioxidants and phytochemicals.  A recent study in the Journal of Food Science showed that radish sprouts have a greater concentration of glucosinolates, isothiocyanates, anthocyanins and phenolics than a mature radish taproot.  They produce a much greater antioxidant response, indicating that sprouts may be more beneficial than the mature vegetable.  Sprouts are not only known for the their strong antioxidant capacity but also for their curative effects, especially as it relates to cancer and disease.  Sprouts are currently a focus in nutrition research for their efficacy as chemopreventive agents and anti-tumor agents as well as their impact on osteoporosis progression, menopause and heart disease.

Arugula with Radish Sprouts and Chive Blossoms

Arugula

Chives with blossoms

Purple Radish Sprouts

Olive Oil

Lemon

Salt to taste

Clean flowers, sprouts and arugula.  Chop chive and keep the flower blossoms.  Combine chopped chive with 1 part lemon juice to 2 parts olive oil based on how large your salad is.  Add all ingredients to a large bowl, toss salad with dressing and salt to taste.  Serve and enjoy :) 

Portobello Burger

I can not say I am sad to see May go and June arrive.  May was one of the craziest, yet fun filled, months! Celebrating birthdays and weddings made studying for finals quite a challenge, and moving out of my apartment was icing on the cake.  However, Memorial Day came and went, marking the official start of summer.  And the weather has confirmed it-summer is here!  Now it's time to slow things down and enjoy the summer months.  Hopefully they will go by much more slowly than May.

Unlike most Memorial Days past, I did not spend the weekend at the beach or drinking my way from barbeque to barbeque.  Instead, I spent the weekend moving.  Boo hiss.  However, I'm not one to let manual labor and tedious packing prevent me from celebrating the kick off of summer.  Inspired by the thought of the charcoal grills and the first delicious burgers of summer, I whipped up one last meal in my apartment to celebrate as best as I could.   I put my grill pan to use one last time before boxing it away and thought about how great this would have tasted if I made on a real grill...

What makes this bite better?
Now, I'm not saying I don't appreciate a good burger.  I do.  However, I do think there is some room at the summer picnic table for healthier options.  Most people do not buy the highest grade hamburger meat (if they even make their own burgers at all) and the processed buns and cheese could use a quality substitute.  Meatless options are better for your health and better for the earth.  Swapping a hamburger patty for a mushroom burger greatly reduces saturated fat intake and consequently reduces calories.  Using rye bread instead of a high-fructose corn syrup filled bun adds nutrients and cuts back on the sugar and processed carbohydrates.  Using sun-dried tomatoes and basil as a substitute for ketchup not only adds an exciting zing but tons of vitamins and minerals.  The saved calories are better spent on dessert and drinks.  It is a party after all!

Portobello Burgers with Feta, Basil and Sun-dried Tomato Tapenade

Portobello Mushrooms

1 loaf fresh Rye bread

Crumbled Feta

Sun-dried tomatoes

Fresh basil

Garlic

Olive oil

Salt 

Clean the portobello mushrooms, removing the bottoms and then lightly brush with olive oil.  Grill on both sides until tender, about 5 minutes per side.  Cut rye bread about 3/4 inch thick and lightly brush with olive oil and grill on both sides.  In a food processor combine fresh basil, sun-dried tomato, garlic cloves and feta in portions to taste.  Add a small amount of olive oil and salt and blend.  Spread tapenade onto the rye bread and add the portobello mushroom.  Serve and enjoy :)

Barley with Ramps and Mushrooms

The other day, my sister sent me a text message requesting suggestions for lunch.  Sick of salads and trying to avoid bread, she was at a loss for how she could construct a healthy lunch.  This dish is one of my solutions.  When bored of redundant lunch options, people often forget about healthy grains.  Barley, brown rice, quinoa and the like can all provide the base for interesting, satisfying and balanced lunches.  Healthy meals do not always need to be piled on top of lettuce or squeezed between two pieces of whole wheat bread.  Grains, like the barley in this recipe, are a great medium for a healthy lunch with a twist.  Enjoy this dish during lunch and later in the week as a healthy side at dinner.  If you normally go for chinese at lunch, this should be right up your alley.

This dish is inspired by my current obsession with ramps. Ramps are wild leeks that boast flavors of garlic and onion with a slight sweetness and hint of earthiness. I had no idea what a ramp was until we started serving them at the restaurant where I work (and then noticed them popping up on menus all over the city!) Now, I can't get enough of them.  I order them every time I'm out to eat and I throw them into every dish I can think of.  Along with fiddlehead ferns, stinging nettles and morel mushrooms, ramps must be foraged and are only available during delicate time frames.  Like other components of the food movement, foraging has come to the forefront of trends this spring.  Now, I'm not saying that I'm headed to the hills to find my own food, but I will gladly sweep up whatever I can find at the farmer's market.

What makes this bite better?
Barley is loaded with fiber to keep you fuller longer,  making it an ideal choice for lunch.  Ramps are high in Vitamin A, Vitamin C, selenium and chromium and crimini mushrooms contain selenium as well.  Selenium is a mineral that has high antioxidant properties and has recently been shown to reduce cancer risk, risk of death due to cancer and risk of heart disease. Also, choosing foods such as ramps supports organic local food initiatives and serve a gentle reminder that there are still some foods we can only enjoy at the mercy of Mother Earth.

Barley with Mushrooms and Ramps

2 cups barley

1/2 pound ramps

1 pound crimini mushrooms (or your choice)

Extra virgin olive oil

Salt and pepper to taste

Bring 4 cups of water to a boil and lightly salt.  Add 2 cups of barley and return to a boil. Once at a boil, cover and reduce to a simmer for about 20 minutes or until all the water has been absorbed.  Remove the lid from the barley and turn off the heat.  Allow to rest for 5-10 minutes and then fluff with a fork.  While the barley is cooking, clean the mushrooms and the ramps.  Heat a pan to medium and drizzle olive oil.  Cook the mushrooms and then add the ramps. Ramps will cook down like a spinach.  Salt and pepper to taste.  Add the mushrooms and ramps to the barley and toss well.  Add additional olive oil, salt or pepper if necessary.  Serve and enjoy :)

Whole Wheat Penne with Tilapia, Arugula and Balsamic

I love sauces, dips, dressings and marinades.  They add the most exciting flavors to food but they can also make or break the nutritional value of a dish.  The dressing in this dish is one of my favorites not only because it's healthy and flavorful but because of its versatility.  I use it as a salad dressing to snazz up spinach or as a marinade on chicken, fish or shrimp.  I also love to use it as a sauce in a stir fry or in this case, a pasta.  It is sweet yet tangy and you can control the spice.  

I rarely measure anything when I cook (flaw) but below are my rough estimates.  You can modify based on your preferences and the size of the dish you are making.  The amounts given are appropriate to make this pasta dish.  I used an awesome aged balsamic vinegar that I have and it is sweeter and has a thicker texture.  You can use a regular balsamic but you might want to add additional honey.  Taste as you go.  This dish can be enjoyed hot or cold. Be sure to make a bit extra to drizzle on top of the pasta as you serve it!

Balsamic Dressing with Crushed Red Pepper and Scallion

3-4 tablespoons olive oil 

1 tablespoon Balsamic Vinegar

Juice from 1/2 lemon

1 tablespoon honey

1 teaspoon crushed red pepper

1 stalk scallion, chopped

What makes this bite better?

I am a huge fan of one dish wonders.  Whenever a dish has lean protein, fiber and veggies it's a hit in my book. In addition to the health benefits of fish and olive oil, arugula is a star in this dish.  Arugula is an amazing green because it's easy to add to hot and cold dishes.  It is actually in the brassica family making it a relative of kale, broccoli, brussels sprouts and cabbage.  It is loaded with Vitamins A, C and K as well as calcium and other minerals. Eat it as often as you can, cooked or raw. 

 Whole Wheat Penne with Tilapia and Arugula

1 box whole wheat penne

1 pound tilapia filets

2 cups arugula

Dressing (above), divided
Scallion (optional)
Crushed red pepper (optional)

Salt to taste

Marinate the tilapia filets in the dressing, using about half the quantity of dressing.  In a large pot, bring water, olive oil and salt to a roaring boil and cook the pasta.  Heat a separate pan over medium.  Cook the tilapia filets until they are cooked through.  Gently break apart the filets into bite size pieces.  Add the additional sauce and allow to simmer for about 5 minutes.  Add a ladle full of water from the pasta to the pan to create more sauce.  Drain the pasta and return it to the pot.  Add the raw arugula and a drizzle of olive oil to the pasta and toss.  Add the fish and sauce and toss to coat well.  Finish with additional fresh scallion, crushed red pepper and additional dressing if desired.  Serve and enjoy :)

Spinach Salad with Chickpeas, Almonds and Sun-dried Tomatoes

The holidays are upon us.  If you are celebrating Passover you have abandoned bread and been reminded of how much you truly love beer.  Maybe you are fasting and swearing off meat in anticipation of Easter.  Or perhaps you just believe in trees and Mother Earth and are celebrating Earth day by eating local, sustainable and low carbon emission foods. Either way you look at it, meal planning this week has some limitations.  This salad is a great option to get you through your bread less, meat less, eco-friendly journey.  It is one of my most favorite salads and I make it almost every week.  You can use goat cheese or feta cheese.  Goat cheese will create a creamy dressing when mixed so it's a healthy substitute if you normally douse your salad in fattening creamy dressing.  Regardless of your beliefs, this week is sure to be full of celebrations with food, family and friends so a light, easy salad is ideal leading up to or following your festivities.

What makes this bite better?
When creating healthy dishes, it is important to balance flavor, color and texture so the food is not only healthy, but appealing.  This salad is so satisfying because it is the perfect combination of fresh flavors, creaminess from the cheese, and crunch from the almonds.  In addition, there are many studies linking chickpea (garbanzo bean) consumption to satiety due to the high content of insoluble fiber found in chickpeas and we all know the important benefits of foods high in insoluble fiber. Chickpeas also provide the necessary protein and fat so there is no need for meat.  Buying canned chickpeas is the easiest and quickest option, just be sure to buy low-sodium if possible to avoid excess sodium intake.  Either way, rinse the chickpeas well under water before using them in the salad.

Spinach Salad with Chickpeas

2 cups organic spinach
1/2 cup low sodium chickpeas
1/4 cup chopped sun-dried tomatoes
1/4 cup goat cheese (or feta) (local and organic if possible)
1/4 cup sliced almonds
1/2 tablespoon extra virgin olive oil
about 1/4 tablespoon fresh squeezed lemon juice (I just squeeze a slice of lemon to taste)
salt and pepper to taste

Clean the spinach and lay on a paper towel to dry.  Add all the ingredients.  Toss to combine.  Serve and enjoy :)