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Pineapple Couscous

May 26, 2012
pineapple-couscous

We have had absolutely beautiful weather in Cork the last few days, which inspired me to whip up a dish with a tropical feel. And this delicious pineapple fried couscous definitely hits the spot. I can almost feel the sand in my toes and ocean breeze on my face when eating this meal. So why not get a head start on summer creating this tropical recipe this weekend and get to smelling summer in your house today.

Couscous is made with semolina flour, the same flour that pasta is made with (so, in truth, it’s not a grain, it’s a teeny, tiny pasta). Although it is used in many Mediterranean and Indian dishes, it is very versatile. It can be eaten alone, as a dessert or a side dish. Whether it is prepared as sweet or savory, couscous is quick, easy to use, and nutritious. When you are buying couscous, be sure to get whole wheat or whole grain – it is much higher in fiber and much healthier.

pineapple-for-couscous

Pineapple Couscous

Serves 4

Ingredients:

  • 1 cup couscous, uncooked
  • 1 1/2 cups water
  • 1 Tbsp. coconut oil
  • 1 medium yellow onion, chopped
  • 4 spring onions, chopped
  • 3 garlic cloves, minced
  • 1/2 – 1 tsp. chili powder (I like it spicy so I used Hot)
  • 1 red bell pepper, diced
  • 1.5 cups fresh pineapple, diced

Directions:

  1. In a saucepan, bring water to a boil. Add couscous and remove from heat and allow to sit for about 5 minutes. Couscous should be light and fluffy. Be sure to allow the couscous to absorb the water.
  2. Add coconut oil to a pan over medium-high heat.  Add the onions, garlic and chili powder and cook for 2-3 minutes, until fragrant.
  3. Add bell pepper and pineapple, and cook over high-heat for about 3 minutes, stirring frequently, until the pineapple just starts to caramelize.  Add in the cooked couscous.  Mix well and cook for an additional minute.  Serve hot.

 

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Lentil Burgers + Sweet Potato Fries

May 14, 2012
lentil-veggie-burger

A tasty burger patty that’s high in fiber and folate and easy to prepare. Serve on a whole wheat bun or pita with your favorite toppings. Even meat-eaters will find this dish to be a delicious and hearty veggie option.

Lentil Burgers

Serves 8

Ingredients:

  • 4 cups water
  • 1 cup uncooked green lentils
  • 1 cup uncooked brown rice
  • 2 Tbsp. ground flax seeds + 4 Tbsp. water
  • 1 medium yellow onion, diced
  • 1 tsp. olive oil
  • 1 cup instant or regular rolled oats
  • 2 garlic cloves
  • 2 tsp. dried mixed herbs
  • 1/2 tsp. sea salt
  • 1/4 tsp. black pepper

Directions:

  1. Cook lentils and rice in 4 cups water for 35 minutes, simmering over low heat in a covered pan. Allow to cool.
  2. Mix the flax seeds and water together and let sit for about 15 minutes. (This will allow it to become sticky and will be a better binder for the patties.)
  3. Saute the onion in the oil in a pan over medium heat.  Cook for 5 minutes or until the onion is translucent.
  4. Stir the onion and oats into the lentils and rice until mixed. Add remaining ingredients and mix well. Shape into patties and cook on griddle or pan (may spray with non-stick spray) over medium heat, until nicely browned – about 6 minutes per side.

sweet-potato-fries

I know a lot of people are fond of their fries, but have you tried oven baked sweet potato fries? Not only are sweet potatoes readily available, inexpensive, and delicious, these yummy vegetables provide some surprising health benefits. Sweet potatoes contain vitamin A, vitamin C, manganese, fiber, B vitamins, potassium and even iron. Antioxidants abound in sweet potatoes, which also have anti-inflammatory properties. The beta-carotene and vitamin C in these tubers work together to rid the body of free radicals. Diabetics can even eat sweet potatoes without worry as they have a low glycemic index.

Sweet Potato Fries

Ingredients:

  • Sweet potatoes
  • Coconut oil
  • Sea salt
  • Spices of choice (optional)

Directions:

  1. Preheat the oven to 400° F  (204° C).
  2. Cut sweet potatoes into 1/2 inch strips or wedges. I like cutting them a little thinner so they turn out nice and crispy. I also leave the skins on.
  3. In a large bowl toss sweet potato wedges with coconut oil and spices. Be sure to cover all the potatoes.
  4. Arrange coated wedges on a baking tray and sprinkle with sea salt.  Place in oven for 30 minutes, turning once. Serve with ketchup or sauce of choice.

These dishes are a favorite in our house. We hope you enjoy them too!

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Carrot Ginger Soup

May 2, 2012
carrot-ginger-soup

Carrots and a hint of fresh ginger are blended to create this simple yet tasty soup. Perfect for lunch or dinner. This soup is a celebration of freshness – in the body and in the season. Using the beautiful local produce that I purchased from the farmers’ market, I was feeling inspired to create something that tastes clean and bright, especially after all of the rain and cold temperatures we’ve been experiencing in Ireland.

This soup is simple and healthful in so many ways. First and foremost carrots are one of the best dietary sources of beta-carotene. An antioxidant nutrient, beta-carotene boosts the immune system, protect cells from the damaging effects of free radicals, helps your reproductive system function properly and provides a source of vitamin A.

Carrots stimulate the production of immune cells that protect the body from all types of infection; guard against cardiovascular disease; reduce inflammation, and slow the aging process. They are especially important in building healthy skin, tissue and even teeth! And the rumors are true: carrots improve eyesight. Research has also established that eating a beta-carotene-rich food at least once a day significantly reduces the risk of macular degeneration.

Ginger root has been used as a natural remedy for many ailments for centuries. Now, science is catching up and researchers around the world are finding that ginger works wonders in the treatment of everything from cancer to migraines. Ginger is most commonly known for its effectiveness as a digestive aid. By increasing the production of digestive fluids and saliva, ginger helps relieve indigestion, gas pains and stomach cramping. Ginger root is also used to treat nausea related to both motion sickness and morning sickness. Ginger’s anti-inflammatory properties help relieve pain and reduce inflammation associated with arthritis, rheumatism and muscle spasms. Ginger’s therapeutic properties effectively stimulate circulation of the blood, removing toxins from the body, cleansing kidneys and nourishing the skin.

raw-carrots-ginger-soup

Freshly grated ginger gives this sweet carrot puree a little added heat and flavor. For some crunch, add a garnish of toasted pumpkin or sunflower seeds.

Carrot Ginger Soup

Serves 4

Ingredients:

  • 4 cups low-sodium vegetable broth, divided
  • 1 yellow onion, chopped
  • 3 cloves garlic, finely chopped
  • 2 tsp. freshly grated ginger
  • 1 pound carrots, coarsely chopped
  • 1 medium potato, peeled and cut into 1-inch chunks
  • Sunflower seeds (optional)

Directions:

  1. Heat 1/2 cup broth to a simmer in a medium saucepan over medium-high heat. Add onion and garlic and cook until tender, about 6 minutes, stirring occasionally.
  2. Stir in ginger, carrots, potato and remaining broth and heat to a boil. Reduce to a simmer, cover and cook 25 minutes or until vegetables are tender.
  3. In batches, carefully puree in a blender. Add water or broth if needed to thin to desired consistency. Reheat soup if necessary. Garnish with sunflower seeds, if so desired.
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Spinach Basil Pesto

April 23, 2012
spinach-basil-pesto

The wonderful scent and flavor of basil makes it one of the most popular garden herbs. Basil brings flavor to a variety of dishes with its very unique, sweet pungency. It is a complementary herb in many dishes, including salads, soups and pasta.

Once believed to possess magical powers, basil was considered by ancient peoples to be an elixir of love and a charm. Others, such as the Romans, recognized its healing properties and used it to aid digestion and counteract poisons. Indeed, this popular herb has a long history of medicinal use. In past centuries, the plant was accorded wide respect for its healing potential and was used to purify the mind, open the heart and even cure malaria. Today, herbalists recommend basil as an antispasmodic. It is therefore often used to treat intestinal problems, motion sickness and nausea. It also relaxes bronchial spasms and is thus helpful for treating various respiratory illnesses. Medicinally, basil is considered a mild antidepressant, thought to be emotionally uplifting.

The natural antioxidants found in basil can protect the body against damage from free radicals, thereby preventing cellular aging, common skin ailments, and even most forms of cancer. Antioxidants are an important part of maintaining a healthy diet and lifestyle, and basil may be a safe and effective source of these potent, life-giving compounds.

What’s more, even a tentative gardener (like me!) can grow this versatile herb.

Spinach Basil Pesto

Ingredients:

  • 1 cup fresh basil
  • 1 1/2 cups spinach
  • 1/2 cup walnuts or pine nuts
  • 3 cloves garlic
  • drizzle of olive oil
  • 1/4 cup nutritional yeast (optional)
  • pinch of sea salt
  • pinch black pepper

Directions:
1. Wash the spinach and fresh basil well by submerging them in a large bowl of water and swishing them around. 
2. Put all ingredients except olive oil in a food processor and pulse until well combined. With the machine running, drizzle in the olive oil until a desired consistency is reached. If you like your pesto a little smoother and creamier, add more oil. Taste to adjust seasoning. *Note – if you’re like me and don’t own a food processor, no problem. Just chop all the ingredients by hand and mix everything together. 
3. Serve. Can be stored in the fridge for up to a week (but remember that it will lose its nutritional potency with every passing day)

This spinach basil pesto makes a good addition to anything that needs a flavor boost. It is delicious on whole wheat pasta, spread onto toast with a little avocado perhaps, as a salad dressing, or as a dip for veggies. The possibilities for something so mouth-watering are endless!

spinach-basil-pesto-pasta

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