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Italian Wheat Bulgur Salad Recipe

April 30, 2012 By Leave a Comment
italian bulgur salad recipeAs part of my healthy eating changes, I have frequently been preparing wheat bulgur, with vegetables.  This Italian Wheat Bulgur Salad Recipe is similar to tabuoli, but with a focus on the popular flavors of Italy.

Italian Wheat Bulgur Salad
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Recipe type: Salad
Author: Robin Gagnon
Prep time: 10 mins
Cook time: 10 mins
Total time: 20 mins
Serves: 4
Ingredients
  • 1 tbs. olive oil
  • 1 cup chopped sweet onion
  • 1 small zucchini squash (quartered & sliced)
  • 1 clove garlic (crushed/minced)
  • generous pinch of thyme
  • 1 cup wheat bulgur (dry)
  • 1 3/4 cup chicken or vegetable broth
  • 1/4 cup white wine
  • 1 cup diced tomato
  • 1/3 cup chopped fresh basil
Instructions
  1. Heat oil on med-high, in large wok or dutch oven.
  2. Lightly saute the onions, zucchini, garlic & thyme. 1-2 minutes.
  3. Add the bulgur and saute another minute.
  4. Add broth and wine, bring to boil, then cover & reduce to simmer*.
  5. Once liquid is absorbed, remove from burner, and add the tomato & basil.
  6. Can be served warm, or cold.
Notes

*Bulgur is simmered, rather than shutting off to absorb liquid, to cook wine.

Optional: Add diced chicken, shrimp, garbanzo beans or sliced fresh mozzarella, for a more substantial mean and additional protein.

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italian wheat bulgur salad

Filed Under: Food, light recipes, Recipes, Salads, Vegetables, Vegetarian Tagged With: , , ,

Roasted Root Vegetables with Garlic-Cornmeal Coating

April 20, 2012 By 3 Comments

roasted root vegetablesThe latest issue of Cooking Light included a feature with recipes made over to have just half the calories of their more traditional counterparts.  One of the dishes was a lightened up version of Steak Frites, called Beef Filets with Red Wine Sauce and Roasted Veggie Fries.  While I am not much of a beef eater, the made over “steak fries” looked like something I would enjoy, so I gave them a shot, with a few minor alterations of course.  The roasted root vegetables came out great and ended out being my lunch yesterday.

root vegetablesThe original recipe called for Yukon Gold  potatoes & baby carrots with a bit of the tops remaining.  I had a few red potatoes, sweet potato & some long skinny carrots, on hand, so that is what I used.

roasting root vegetablesThe vegetables were sliced, coated in oil mixture, laid out on baking sheet, then topped with cornmeal coating mixture.

So, what makes these roasted root vegetables a lighter choice?  Not only is less oil used, but carrots are considerably lower in calories than potatoes.  I used sweet potatoes in my version as well.  While calorically, they are similar to potatoes they are more nutrient rich, making them a healthier choice overall.

Roasted Root Vegetables with Garlic-Cornmeal Coating
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Recipe type: Vegetables
Author: Robin Gagnon (adapted from Cooking Light)
Prep time: 8 mins
Cook time: 27 mins
Total time: 35 mins
Serves: 4
Easy recipe, that is much lower in fat & calories than steak fries.
Ingredients
  • 2 tbs cornmeal
  • 2 tbs. grated Parmesan cheese
  • 1/2 lb. potatoes (red skinned or Yukon Gold)
  • 1/2 lb. sweet potatoes
  • 1 lb. carrots (smaller ones)
  • 2 tbs. olive oil
  • 1 clove of garlic (crushed/minced)
  • 1/4 tsp. dried thyme
  • 1/4 tsp Kosher salt
  • 1/4 tsp. fresh ground black pepper
Instructions
  1. Preheat oven to 450 degrees.
  2. Mix cornmeal and cheese together in small container and set aside.
  3. Mix oil, garlic, thyme, salt & pepper in another small container and set aside, as well.
  4. Cut potatoes into wedges, carrots lengthwise, and sweet potatoes into similarly sized pieces.
  5. Put the vegetables in large mixing bowl, pour oil over them and mix to coat.
  6. Sprinkle 1/2 the cornmeal mixture over vegetables, mix to coat.
  7. Spread vegetables out on baking sheet, and top with remaining cornmeal mixture.
  8. Bake for 15 mins. Turn and bake for 7 more mins.
  9. Remove the sweet potatoes. Return potatoes and carrots to oven for 5 more minutes.
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roasted root vegetables with garlic and corn meal coating

Filed Under: Food, Gluten Free Recipes, light recipes, Vegetables Tagged With: , , ,

Kid Veggies: Zucchini Boats with Carrot Fish #veggieworld

April 15, 2012 By Leave a Comment

This post is sponsored by Country Crock. I was selected for this opportunity as a member of Clever Girls Collective, and the content and opinions expressed here are all my own.

zucchini boat with carrot fishGetting kids to eat their veggies can be very challenging for many parents.  Over the past few months, I’ve been using far more vegetables in my cooking.  My daughter and I enjoy them anyway, so it isn’t a particularly difficult change for us, but I am one of the lucky ones.

Emphasizing vegetables, lean meats and  whole grains, in our diet, has already made a difference for me personally. I enjoy cheese, so I am extra watchful  about the types of fats I use in dishes.  By substituting a buttery spread such as Country Crock, which has  70% less saturated fat, zero trans fat and 30% fewer calories than butter.  I leave myself wiggle room to add a bit of my beloved cheese. I’ve dropped a few pounds since the change, and my recent annual check-up was all good news.  Helping my daughter learn to eat this way young, will make healthier eating choices easier for her as she grows up.

I recently  checked out the Clare Crespo Cookbook (free download available below), which is full of fun and novel ways to present veggies to your kids.  So often, people drown out the flavor of vegetables, with over seasoning and over cooking.  In the cookbook Clare puts the emphasis on enjoying the real taste of fresh vegetables, accenting them with Country Crock.  I tried the Zucchini Boats recipe from the cookbook, as you can see in the pictures, I made mine into a schooner and added some silly fish.  The only change I made to Clare’s orginal recipe was swapping out chopped American cheese, for the Feta that my my preschooler won’t eat.  A fleet of these veggie boats would be perfect to serve at a kid’s pool party, don’t you think?

Claire Crespo’s Zucchini Boats
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Recipe type: Appetizer
Author: Claire Crespo
Serves: 4
Ingredients
  • 2 medium zucchinis
  • 1 large carrot, peeled
  • 2 Tbsp. Country Crock® Spread
  • 1/2 small onion, diced
  • 1 clove garlic, fi nely chopped
  • 1 cup cooked couscous
  • 1/4 cup reduced fat feta cheese
  • 1 Tbsp. fresh parsley, oregano or
  • mint, fi nely chopped
  • 1/8 tsp. salt
  • 1/8 tsp. ground black pepper
Instructions
  1. Preheat oven to 350°.
  2. Bring a large pot of water to boil.
  3. Cut zucchinis in half lengthwise. Cut 2-1/2 inches off bottom of carrot and cut in half lengthwise, then cut each half on the diagonal.
  4. Boil zucchini and carrot “sails’’ for 5 minutes. Remove and let cool until you can handle them. With a small knife or pointed spoon, scoop center of zucchini out (leaving 1/2 -
  5. inch thickness to zucchini “boat”).
  6. Dice scooped out zucchini and remaining end of carrot.
  7. Heat Country Crock® Spread in skillet. Add onion and garlic, cook until onion is soft, stirring occasionally, about 5 minutes.
  8. Add carrots and zucchini and cook for about 7 minutes, stirring occasionally.
  9. Remove from heat and add to cooked couscous. Stir in feta cheese, herbs, salt and pepper.
  10. Place zucchini halves on baking sheet. Scoop couscous mixtures into zucchini halves, pressing firmly to form mounds.
  11. Bake 25 minutes.
  12. Remove from oven. Carefully place carrot ends on small skewers or toothpicks and stick sails in boats.
Calories: 130
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veggie boatIf boats are not your kid’s “thing”, no problem, the cookbook has many other cute and quirky ideas, such as gnomes made from mushrooms and brains made from potatoes.  A recipe there is sure to either be a fit for your child, or inspire you to come up with your own whimsical veggie creation.

For more ways to eat healthy with Country Crock visit their Facebook page and follow Country Crock on Twitter
country crock
Are you looking for quick and simple tips and recipes to make serving veggies more fun? Download the free Clare Crespo Cookbook here for fun and whimsical recipes your family is sure to love!

Filed Under: Appetizers, Food, Vegetables Tagged With: , , ,

Grilled Balsamic Asparagus

March 24, 2012 By 15 Comments
grilled balsamic asparagusTo say Grilled Balsamic Asparagus is popular at my house, would be a gross understatement.  I love the stuff, when my ex was here, it was one of the few veggies he was interested in eating, and my preschooler noshes down on it like most kids eat candy.  This asparagus recipe is very easy, and is easily adapted to the oven, if it is too cold outside.

I’ve turned a few asparagus haters into lovers with this basic recipe. Rather than continuing to put your asparagus through the indignity of boiling, give grilling it a try.  2/3 of this particular batch of grilled asparagus, was devoured by my daughter, and she went looking for more… twice.

Grilled Balsamic Asparagus
5.0 from 6 reviews
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Recipe type: Vegetable
Author: Robin Gagnon
Prep time: 5 mins
Cook time: 10 mins
Total time: 15 mins
Serves: 4
Easy recipe for grilled asparagus.
Ingredients
  • bunch of asparagus
  • 2 tbs. olive oil
  • 2 tbs. balsamic vinegar
  • 1 small clove of crushed minced garlic
  • generous pinch of dried thyme
  • generous pinch of Kosher salt
Instructions
  1. Mix oil, vinegar, garlic, thyme and salt in bowl long enough to accommodate asparagus spears.
  2. Cut off ends of asparagus spears, and add them to marinate, coat them well.
  3. Preheat grill to medium.
  4. Place spears on grill, being sure to put tops as far from flame as possible.
  5. Turn after a few minutes, be watchful that the spears don’t burn. Some will have to be removed sooner than others. You just want then cooked to tender.
  6. Put grilled asparagus back in the marinate bowl, and toss to coat.
  7. Serve warm.
Notes

I sometimes substitute 1/2 tsp. of Mrs. Dash original, for the garlic & thyme.

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grilled asparagus

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Whole Wheat Pearl Couscous with Red Pepper, Sweet Onion and Spinach

March 10, 2012 By Leave a Comment

whole wheat couscous recipe with red peppers spinach onionsNot all couscous is created equal.  I usually cook the French style, which is the very tiny grains.  Pearl (also known as Israeli) couscous, is larger, about the size of a BB when cooked.  Also keep in mind that most couscous is not whole grain, if it is, it will be clearly marked as whole wheat.

This is the first time I’ve cooked the whole wheat pearl version, and while I do prefer the French style, it was a nice change.

Whole Wheat Pearl Couscous with Red Pepper, Sweet Onion and Spinach Recipe
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Recipe type: Vegetarian
Author: Robin Gagnon
Prep time: 4 mins
Cook time: 25 mins
Total time: 29 mins
Serves: 3-4
Ingredients
  • 1/2 cup sweet red pepper (diced small)
  • 2/3 cup diced sweet onion
  • 1 large clove of garlic (minced)
  • 1 cup whole wheat pearl couscous
  • 1 1/2 cups chicken or vegetable stock
  • 1 1/2 – 2 inch sprig of fresh rosemary
  • 1 bay leaf
  • 2 cups baby spinach leaves
Instructions
  1. Coat wok or non-stick skillet with cooking spray.
  2. Lightly saute the peppers, onions and garlic.
  3. Add the couscous, stock,rosemary and bay. Bring up to boil, then reduce to simmer & cover.
  4. After liquid is absorbed and couscous is soft (about 20 minutes), take off burner and add the spinach. Mix well, to wilt spinach.
  5. Serve from hot to room temperature.
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whole wheat pearl couscous recipe

Filed Under: Entrees, Food, light recipes, Vegetables, Vegetarian Tagged With: , ,

Pizza Style Tomato-Basil Quinoa Stuffed Peppers

March 9, 2012 By 8 Comments

quinoa stuffed peppers - tomato basil quinoa stuffed peppersThese “pizza style” Tomato-Basil Quinoa Stuffed Peppers with Mozzarella, are an answer to getting your family to eat a healthy, low fat, high fiber, whole grain meal without complaints.  While this stuffed pepper recipe is meatless, quinoa is considered a complete protein, and the mozzarella adds another 7 grams of protein to the meal.  These quinoa stuffed peppers are gluten free, as well.

This would be a great way to introduce this pseudo grain to your family, since the recipe has the pizza flavors most kids already love.

quinoa stuffing for peppers with tomato

Quinoa stuffing for red peppers, before adding Parmesan and basil.

quinoa stuffed peppers

I tried two different pepper cuts for stuffing. The flatter "boat" style worked out far better with the quinoa stuffing. It also allowed for enough mozzarella on top.

Tomato-Basil Quinoa Stuffed Peppers Recipe
5.0 from 1 reviews
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Recipe type: Entree – Vegetarian
Author: Robin Gagnon
Serves: 4
Ingredients
  • 1 cup golden quinoa
  • 1 1/2 cups chicken or vegetable broth
  • 1 large clove of garlic (crushed & minced)
  • 1/4 tsp crushed red pepper flakes
  • 1 can diced fire roasted tomatoes (15 oz.)
  • 1/4 cup grated Parmesan cheese
  • 1/4 cup chopped basil
  • 2 large red sweet peppers
  • 4 oz. mozzarella cheese
  • Marinara or other tomato sauce to top
Instructions
  1. Put quinoa, broth, garlic, crushed red pepper & roasted tomatoes in sauce pan. Bring to boil, then reduce and simmer about 35 minutes (see pic for consistency you want).
  2. Preheat oven to 375 degrees.
  3. Mix in the Parmesan and chopped basil.
  4. Cut the peppers lengthwise, and remove core & seeds.
  5. Generously pack the pepper “boats” with quinoa stuffing.
  6. Bake for 30 minutes.
  7. Top each stuffed pepper with 1 oz. of mozzarella cheese. Bake 8-10 more minutes, until bubbly and lightly browned on edges.
  8. Serve.
Calories: 300 Fat: 8 Carbohydrates: 45 Fiber: 12 Protein: 15
Notes

About 300 calories per serving, without adding sauce on top. I like adding a generous scoop of my homemade marina sauce, some extra chopped basil & Parmesan.

If you have some less calorie conscious family members, who expect meat, top theirs with a few slices of pepperoni, over the mozzarella… pizza style.

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Filed Under: Entrees, Food, Gluten Free Recipes, light recipes, Vegetables, Vegetarian Tagged With: , , ,

Bulgar Wheat Salad with Garbanzo Beans, Lemon and Sun-Dried Tomatoes

February 28, 2012 By 3 Comments
cracked wheat recipe This Bulgar Wheat Salad Recipe with Garbanzo Beans, Lemon and Sun-Dried Tomatoes is packed with flavor.  It is a great example of how eating healthier, even meatless, does not have to be a sacrifice.

Bulgar Wheat Salad Recipe with Garbanzo Beans, Lemon and Sun-Dried Tomatoes
5.0 from 1 reviews
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Recipe type: Salad / Side Dish
Author: Robin Gagnon
Prep time: 8 mins
Cook time: 10 mins
Total time: 18 mins
Serves: 4
Ingredients
  • 1 cup dry bulgar (cracked wheat)
  • 2 cups chicken broth (for vegans, just substitute vegetable broth)
  • generous pinch of thyme
  • tsp. olive oil
  • 1 clove crushed garlic
  • 1/4 cup chopped sun-dried tomatoes (not oil packed)
  • 1 (15 oz) can garbanzo beans
  • 1 lemon
  • 1/4 cup sliced black olives
  • 1 tbs. capers (small)
  • kosher salt (to taste)
Instructions
  1. Put bulgar, broth and thyme in saucepan, bring to boil, then cover and turn off burner.
  2. Zest 1/2 the lemon, cut the zested half off and juice it. Reserve both.
  3. Saute garlic in the olive oil, add sun-dried tomatoes & the lemon zest.
  4. After about 2 minutes remove from heat, and add the bulgar and remaining ingredients.
  5. Best served at room temperature, with sliced lemon.
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cracked wheat garbanzo bean salad

Filed Under: Food, light recipes, Salads, Vegetables, Vegetarian Tagged With: , ,

Lemon-Truffle Roasted Cauliflower

February 26, 2012 By 7 Comments

roasted cauliflower with lemon truffle oilThis recipe for Roasted Cauliflower, with lemon and truffle oil, is a healthy snacking alternative.  Roasted cauliflower also makes a wonderful side dish, and would be yummy tossed in with a simple pasta preparation, added to soups or even used as a pizza topping.  Leftovers certainly won’t go to waste.  The white truffle oil adds a richness to the dish, while the lemon brightens it up.  Roasted Cauliflower is a surprisingly kid-friendly recipe, as you can see from my daughter’s reaction, below.

Lemon-Truffle Roasted Cauliflower
5.0 from 3 reviews
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Recipe type: Vegetable
Author: Robin Gagnon
Prep time: 4 mins
Cook time: 25 mins
Total time: 29 mins
Serves: 4-6
Ingredients
  • 1 large fresh head of cauliflower
  • 1 1/2 tbs. olive oil
  • teaspoon of white truffle oil
  • 2 tbs fresh lemon juice
  • teaspoon Mrs. Dash Original
  • 1/2 tsp. Kosher salt
  • Freshly ground black pepper
Instructions
  1. Preheat oven to 425 degrees.
  2. Cut florets off of cauliflower head. (slices of stem work too)
  3. Mix the cauliflower with the rest of the ingredients, in a large bowl.
  4. Dump the florets onto baking sheet and spread out.
  5. Bake for 15 minutes, then turn with spatula.
  6. Bake an additional 10 minutes.
Notes

Serve the roasted cauliflower warm, or room temperature for best flavor.

If you don’t have truffle oil, and I realize most kitchens don’t stock this, nut oil, or a bit of crushed nuts (increase olive oil a little) would add richness too.

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Apparently, my little foodie in training thought roasted cauliflower looked like a great snack to nosh on while watching Yo Gabba Gabba. She swiped it off the counter, and settled in with Muno and friends.  I’m not complaining, mind you.  Any time you can get your kids to eat their vegetables, without smothering them with copious amounts of cheese or breading, is a good thing.  Yes, this roasted cauliflower is quite likely to become a family favorite recipe, in our home.
roasted cauliflower healthy snack for kids

Filed Under: Food, light recipes, Vegetables Tagged With: , ,

How to Roast a Pepper

February 20, 2012 By 4 Comments
roasted peppersRoasting peppers is so easy, that paying the exorbitant prices asked for fresh roasted peppers in the market is, well, crazy.  If you don’t know how to roast a pepper, no worries, you will in about a minute, and with a little work you will be enjoying your own.  They will taste better than most you have had too.

Pretty much any pepper can be roasted.  I usually stick to sweet red, yellow or orange varieties, but occasionally roast Pablanos or other mildly hot peppers (they go wonderfully in home fries).  End of summer abundance, or slightly shriveled reduced produce finds, can really bring down the cost of making your own roasted peppers.

O.k. here we go…

How to Roast a Pepper
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Recipe type: vegetable
Author: Robin Gagnon
Prep time: 1 min
Cook time: 30 mins
Total time: 31 mins
Once you make your own roasted peppers, you will never buy the again.
Ingredients
  • Peppers (yup, that’s it. anything else is optional)
Instructions
  1. Preheat oven to 375 degrees.
  2. Rinse and dry peppers.
  3. Put peppers on baking sheet.
  4. Roast for about 15 minutes, then turn. Smaller peppers like the ones shown here will only need one turn, and will be done in about 1/2 an hour. Larger peppers will need to be turned a few times, and roasted longer, 45 minutes should do it for those.
  5. Remove pan from oven, and set aside to cool.
  6. Once the peppers are cool and shriveled, peel off the skin and de-seed them. Avoid the temptation to rinse the seeds out, you will lose a lot of flavor that way.
  7. Put your finished roasted peppers in container and pour the juices from the pan in with them, for extra flavor.
Notes

You can add olive oil, a little Kosher salt, roasted garlic or herbs to your roasted peppers if you like, but they will be quite tasty served simply in their own juices, as shown above.

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how to roast a pepper
how to roast peppers

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