2007 - Week 11
Mashed Potatoes with Kale and Olive Oil
Makes 8 servings.
3 lbs. russet potatoes, peeled and cut into large chunks
Sea salt
¼ cup extra virgin olive oil
8 oz. kale, large stems removed and leaves chopped (about 9 cups)
4 cloves garlic, minced
1/3 to ½ cup warmed milk
Ground black pepper
2 green onions, chopped
In a large pot, combine potatoes and enough water to cover the potatoes. Add a pinch of sea salt. Bring to boiling. Cover; cook about 20 minutes or until the potatoes are tender. Drain potatoes and place in a large bowl.
In a skillet, heat 2 tbsp. of the oil over medium heat. Add kale and garlic. Cook and stir about 4 minutes or until softened; add kale mixture to potatoes.
Using a potato masher, mash potato mixture. Slowly add the warmed milk, mixing until potatoes are creamy with just a few chunks. Season to taste with additional sea salt and pepper. Transfer potatoes to a serving bowl. Pour the remaining 2 tbsp. oil on top. Sprinkle with green onions. Serve immediately.
Heart healthy Living, Fall 2007
Pear Walnut Salad
Makes 2 servings
3 Tbsp. pear
1 Tbsp. seasoned rice vinegar
2 tsp. olive oil
1/8 tsp. coarsely ground black pepper
2 cups torn mixed salad greens
½ of a medium pear, cored and thinly sliced
¼ of a small red onion, thinly sliced and separated into rings
2 Tbsp. chopped walnuts, toasted
In a small bowl, whisk together pear nectar, vinegar, oil and pepper. Set aside. Arrange the mixed greens on two salad plates. Top with pear, red onion, and walnuts. Drizzle with the vinaigrette.
Heart Healthy Living, Fall 2007
Roasted Butternut Squash Salad
Makes 6 servings
2 lbs. butternut squash
¼ cup extra virgin olive oil
2 cloves garlic, minced
2 tsp. chopped fresh sage or parsley
2 tsp. finely shredded lemon peel
¼ tsp. salt
½ tsp. ground black pepper
2 tbsp. lemon juice
¼ tsp. dry mustard
6 cups arugula or mesclun mix
2 Tbsp. Toasted Squash Seeds (recipe follows) or purchased pumpkin seeds, toasted
4 oz. fresh mozzarella cheese, cut into ½” cubes
Preheat oven to 375 degrees. Line a shallow baking pan with foil; set aside. Halve pumpkin or squash; scoop out and discard fibrous strings and seeds (use for toasted squash seeds- recipe below). Peel with a vegetable peeler or sharp paring knife. Cut into 1-to 1 ½” chunks. Place in a large bowl; set aside.
In a small bowl, combine 2 tbsp. of the oil, the garlic, sage, lemon peel, salt and ¼ tsp. pepper. Add to squash. Toss to coast. Spread evenly into prepared pan. Roast about 34 minutes or till tender, stirring twice.
Meanwhile, for dressing; In a screw-top jar, combine the remaining 2 Tbsp. oil, the remaining ¼ tsp. pepper, the lemon juice and mustard. Cover and shake well; set aside.
To serve, arrange squash, arugula, toasted seeds and mozzarella on a serving platter. Drizzle with dressing.
Toasted Butternut Squash Seeds
Line a 15 x 10 x 1 inch baking pan with waxed paper. Rinse 2 cups raw butternut squash seeds until pulp and strings are removed; drain. Spread pumpkin seeds on prepared baking pan. Let stand at room temperature for 24 to 48 hours or till dry, stirring occasionally. Preheat oven to 325 degrees. In a medium bowl, combine pumpkin seeds and 2 tsp. vegetable oil. Remove waxed paper from baking pan. Return seeds to pan. Bake for 20 to 25 minutes or till lightly toasted and crisp, stirring twice. Cool seeds on paper towels. Makes 2 cups.
Heart Healthy Living, Fall 2007
Rosie’s Bok Choy Salad
Makes 8 servings
½ cup red wine vinegar
½ cup olive oil
½ cup white sugar
1 Tbsp. soy sauce
¼ cup margarine (non-hydrogenated)
¼ cup blanched slivered almonds
¼ cup sesame seeds
2 (3 oz.) pkgs. Ramen noodle pasta, crushed
1 medium head bok choy
3 green onions
In a small bowl, whisk together the vinegar, oil, sugar and soy sauce. Set aside/ Melt the margarine over medium heat in a small skillet. Crush the ramen noodles while still in their packaging, and add to the margarine along with the almonds and sesame seeds. Saute until everything is golden brown. Remove from heat and drain on a paper towel. Chop the bok choy and green onions and add to a large bowl. Just before serving, sprinkle with the noodle mixture and dressing, and toss to coat.
Autumn Seafood Chili
Serves 6 to 8
A Mexican-inspired chili with a seafood twist, from Whole Foods. This unusual combination of southwestern spices with seafood and butternut squash is as unique as it is delicious.
2 Tbsp. olive oil
1 cup onion, diced
1 red bell pepper, diced
1 green bell pepper, diced
5 garlic cloves, minced
2 medium shallots, minced
2 medium jalapeno peppers, seeded and minced
¼ cup dark chili powder
1 cup tomatoes, diced
4 cups chicken broth
4 cups butternut squash, peeled and cubed
2 tsp. salt
12 oz. cod fillets (or hake or haddock), cut into bite-size pieces
1 lb. small to medium shrimp, peeled and deveined
3 cups (cooked) pinto beans
Juice from one lime
In large stock pot, heat the olive oil and sauté the onion, bell peppers, garlic, shallots and jalapeño peppers for about five minutes. Add the chili powder and tomatoes and continue to sauté for two more minutes. Add the chicken stock, squash and salt. Bring to a boil and then reduce to a simmer for 15 minutes. Stir in the cod, shrimp and beans. Cook for about 10 more minutes, until the seafood is opaque and the squash is tender. Remove from heat. Stir in lime juice and serve.
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