GET FRESH WITH ME
This year, “healthy lifestyles” are in, “diets” are out. So skip the cleanse, paleo, 5:2, Dukan and Bulletproof. My simple plan is easy to follow: eat more fresh fruit and vegetables, eat less processed foods, cook more at home and exercise. Here are three delicious, healthy, homemade recipes
PASTA AND BEAN SOUP ( PASTA FAGIOLI)
This hearty vegetarian winter soup can be served in smaller portions as an appetizer or in large bowls for main course.
Smoked paprika and chipotle chilies add a subtle smokiness. 1 tbsp extra virgin olive oil 1 onion, chopped 1 clove garlic, finely chopped 1 carrot, chopped 1 rib celery, sliced 1 small bulb fennel, trimmed and diced
1/2 tsp smoked paprika and/or pureed chipotles
1 28oz/796mL can plum tomatoes with juices (preferably San Marzano)
4 cups vegetable stock or water
1 19oz/540g can white kidney beans or chick peas, rinsed and drained
1 cup small soup pasta (whole wheat or regular)
kosher salt and freshly ground black pepper 2 cups baby spinach 2 tbsp grated Parmigiano Reggiano (or more)
2 tbsp chopped fresh parsley
1. Heat oil in a large saucepan or Dutch oven. Add onions, garlic, carrots, celery and fennel. Cook until tender — 5 to 7 minutes. Add smoked paprika and/or chipotles.
2. Add tomatoes with their juices, breaking them up with a wooden spoon. Add stock. Bring to a boil. Reduce heat and simmer gently 20 minutes.
3. Add beans and cook 10 minutes.
4. Add pasta and cook 8 to 12 minutes or until pasta is very tender. Stir often as pasta easily sticks to bottom. If soup is too thick, add additional stock or water. Stir in spinach and cook one minute until wilted.
5. Season to taste. Sprinkle with cheese and parsley.
makes 8 servings
SESAME CRUSTED SALMON ON GREENS
Any thick piece of fish like salmon, halibut or cod works well. For a thinner filet, cook less. Fish cooked in a large piece stays juicier. 2 tbsp lime juice 1 tbsp honey 1 tsp kosher salt 1/2 tsp dark sesame oil 1 1/2 lbs fresh salmon filet, in one piece, (skin and bones removed)
1 tbsp sesame seeds greens: 1 tbsp extra virgin olive oil 1 clove garlic, minced 8 cups chopped combination of beet greens, bok choy, kale and Swiss chard
4 cups baby spinach or arugula 2 tbsp soy sauce 1/2 tsp dark sesame oil or a bit more to taste
kosher salt and freshly ground black pepper to taste 2 tbsp chopped fresh cilantro 2 green onions, thinly sliced on the diagonal
1. In a small bowl combine lime juice, honey, salt and sesame oil.
2. Place fish on a parchment paper-lined baking sheet and drizzle with marinade. Sprinkle with sesame seeds.
3. Roast fish in a preheated 425F oven 12 to 15 minutes or until fish just flakes when gently prodded.
4. Heat olive oil in a large deep skillet. Add garlic and cook gently until fragrant but not brown. Add beet greens, bok choy, kale and Swiss chard. Cook gently 7 to 10 minutes or until tender. Add soy sauce and sesame oil. Fold in spinach and cook one minute until wilted. Season to taste.
5. Place greens in a serving dish and place salmon on top. Sprinkle with cilantro and green onions.
makes 4 servings
WINTER SWEET POTATO SALAD WITH SPINACH AND POMEGRANATES
This salad has a nice mix of fruit and vegetables. 4 small sweet potatoes 4 small red beets 2 cara cara oranges (or blood orange)
6 cups baby spinach, arugula or baby kale
6 oz drained ricotta, goat cheese or feta, broken into pieces 1/2 cup pomegranate seeds 1/2 cup chopped toasted almonds or walnuts
dressing:
1 tbsp pomegranate molasses 1 tbsp maple syrup or honey 1 tbsp lemon juice 1/2 tsp kosher salt 3 tbsp extra virgin olive oil
1. Pierce sweet potatoes in a few places. Place on a small baking sheet and roast in a preheated 400F oven for 40 to 50 minutes until tender. Wrap beets in aluminum foil and roast with sweet potatoes until tender. Cool. Peel sweet potatoes or not. Rub skins off beets. Slice both 1/2-inch thick.
2. Cut a thin slice off the top and bottom of oranges so they can stand securely on cutting board. Cut off peel in strips from top to bottom following the shape of the orange. Slice into rounds.
3. Place greens on a shallow platter. Top with sweet potatoes, beets and oranges. Dot with cheese, seeds and nuts.
4. Blend ingredients for dressing. Drizzle over salad. makes 4 servings