Lettuce Roll Lobster - West Coast Style

The CSA farm service had delivered red bib lettuce, luscious tomatoes, and red onion; grilled lobster waited in the refrigerator to be reinvented; I was daydreaming about the Hamptons, and it was lunchtime.  With a little Food Madonna inspiration, a very nutrient-rich meal emerged.  

Lobster Rollin' on the West Coast 
1 c. cooked lobster meat
1 celery rib, chopped 
2 T red onion, chopped
2 T fresh tarragon, chopped
2 T fat free mayonnaise
1 t dijon mustard
juice from 1/2 large lemon
lettuce leaves
Combine lobster, celery, onion, and tarragon in a bowl.  In a separate bowl, mix the remaining ingredients before adding to the lobster mixture.  

Tip: mix all of the dressing ingredients before adding them to your main ingredients.  It's harder to adjust the flavors when it's all mixed together and worse, if your dressing doesn't turn out at all, you would have ruined your key components.  
Spoon the lobster mixture into lettuce leaves and serve with lemon wedges.  
Alternative:  If you want to have yours East Coast style, but still have it lower in calorie, take advice from the luminescent nutritionist Ellie Krieger and serve the lobster salad in whole wheat hotdog bun. 

RECIPE

Panzanella Salad - Guilt-free Party Dish

Panzanella is an Italian 'bread salad.'  When everyone at the party is loading up on liquored cocktails and bbq'd meats with lacquered sweet sauces, this brilliant salad is a welcome dish to take away some of the guilt.   It's easy to prepare, holds up on the buffet line, and provides great leftovers.  I made this for Fourth of July and ate versions of it for two days.  It was even better after the vegetables and bread had time to soak up the dressing. 

Panzanella Salad (adapted from Barefoot Contessa Parties)
Tomatoes
Cucumbers
Red Onion
Red Pepper
Yellow Pepper
3 T capers
1/2 c Basil chopped
s&p to taste
Italian bread or french baquette
olive oil
Chop vegetables into 1" chunks and combine.  Mix in capers, basil.  Add seasonings and adjust to taste.
Slice bread into 1" cubes.  I cut up about three cups total, but others prefer more bread to make it a true bread salad.  You will be making fresh croutons. Ina suggests heating olive oil and some salt in a pan and then toasting the cubes.  I like grilling the bread with a light brush of olive oil.  
Vinaigrette
1 t garlic - minced
1/2 t dijon mustard
3 T light vinegar (white wine, champagne, etc.)
1/2 c olive oil
s&p to taste


Combine the first three ingredients.  While whisking, add in the olive oil in steady stream to incorporate it into the vinegar mixture.  Add s&p to taste.
Pour vinaigrette over salad.  Add bread in about 1/2 hour before serving and toss well.
Party!

RECIPE

Steak Salad

The American Heart Association definition of a "portion" of meat is a 4 oz serving-about the size of a deck of cards. On my kids plates with a side of veggies and a slab of crunchy whole grain baguette a single portion of steak looks ample. On my plate it simply looks sad and lonely. To "beef" it up, I slice the portion thin and make steak salad. Romaine leaves with a light coat of home made dressing, slices of steak and blue cheese crumbled on top. One meal (steak) done two ways for kids and parents.

At this point you're saying "A cardiologist, eating Steak?!?!?!" Wasn't steak banned in the 70's?? Truthfully, much grocery store steak is high in saturated fat-the building block for that lousy LDL cholesterol. We look for grass fed steak. Cows fed grass-their natural real food-have higher levels of omega 3 fatty acids which are actually found in grass itself. Small portions, and the right cow=healthy real food.

RECIPE

Zucchini Squash Salad

There once was a vegetable that had a green color,
with seeds in the middle of its corehead.

When it was good it was very, very good

but when it was bad it was horrid.

This a very, very good way to eat zucchini.  It's raw and splashed with lemon juice, so you don't have that bitter or mushy business to deal with.  This summer vegetable is low in calories and filled with nutrients.  I modified this recipe from Eating Local, The Cookbook Inspired by America's Farmers which I bought to help me find something new to do with favorite vegetables and to learn what to do with the new items.
1. Slice zucchini with my preferred vegetable peeler  (or mandaline for you sassy types)
2. Add: 
    lemon juice
    s&p to taste 
    toasted pine nuts (they called for toasted sliced     almonds)
    torn lettuce (I didn't have arugula per the recipe)
    fresh basil
    garlic (I forgot to add and it was delish)
    shaved parmesan (leave off if you're vegetarian) 
I made a double batch - lunch and dinner today. 
Zucchini Ribbons Part 2 

Zucchini

RECIPE

Shrimp for Three Tastes

Some would argue that you just make one meal for the entire family and "you get what you get." But that would mean that the parents have to simplify their foods down to the youngest taste buds - in our case, the nine-year-old boy.   I prepare food that I know my husband and I like and then dumb it down for the kids.   We get what we want and the kids get introduced in stages to new flavors.  Below, teenager's version to the left and kid's version to the right.

Shopping:  uncooked shrimp, corn on the cob, black beans, red pepper, tomatoes, avocado, cilantro, limes

Spicy Shrimp Salad for Grownups

Marinate shrimp for 30 minutes in 1 t olive and 1 T Mexican seasonings (chili powder, cumin, salt, a dash of cayenne pepper).

Serve over:  lettuce, fresh corn kernels (cut from cob), chopped: tomatoes, red pepper, avocados, onions, black beans (or use whatever salad ingredients you have on hand).

Add cilantro, dash of salt, lime juice and olive to season salad.





Teenager Shrimp Dinner Spin-off:  Grilled spicy shrimp, corn on the cob and raw red peppers

Kid Shrimp Dinner for the shrimps in the family Spin-off#2: Sauteed shrimp (dab of butter, lemon juice), sliced tomatoes, corn on the cob.

I admit, there is not anything green on these plates and we have a little more sugar in the meal than I normally like, but everyone was happy tonight and that goes along way in keeping mom off the w(h)ine.

RECIPE

Miso Dressing

"I don't have time to make my own salad dressing!" When you're feeling brave and motivated by the alarming nutritional data on packaged dressings, try preparing your own.  My teenage daughter likes Asian Chicken Salad which we all know is loaded with sugars and sodium, but at least she's eating salad.  I found a more acceptable dressing that takes me minutes to prepare and she loves: Miso Dressing (adapted from The Conscious Cook - the vegan cookbook from Tal Ronnen) I've added some suggestions in case you don't want to purchase all of the ingredients.

Miso Dressing

2 T miso paste (Whole Foods, Asian food stores - I  keep it in my freezer)
3 T rice vinegar (sugar free is available)
1 T agave nectar (honey)
1/4 t sea salt (regular salt)
1/4 t ground pepper
1/2 shallot minced (2 T minced onion)
1 garlic clove (1 t chopped garlic in jar)
1 T dijon mustard
Juice from 1/2 lemon
1 T water

Pulse in food processor to combine.  With the motor running, in a slow stream, add 1/2 c. olive oil (canola oil or safflower oil acceptable).   You add the oil slowly to emulsify the dressing so the oil won't separate later.

This dressing is also great served over fish or chicken.

Note:  For calorie conscious folks, serve salad dressing on the side and dip your fork in it before each bite.  You'll use much less dressing and get all the flavor straight to your taste buds.

RECIPE

Ahi Tuna Steak³

Ahi tuna steaks were on sale, so we found ways to make them the basis for this week's meals.  I served the grilled tuna on the first night and then the other two meals became my "fast food" later in the week.  If you want to go really fast, make the dressing for the salad in advance as well.

Shop: - tuna steaks (double what you need for one meal), versatile vegetable like broccolini (more than you need for one meal), green beans, rice noodles, eggs, tomatoes, cilantro, limes, shallots, green onion.

Stock: - soy sauce, orange juice, sesame seeds, sesame oil, agave or honey, lemon, lettuce. kalamata olives, Dijon mustard, white wine vinegar.

Prep:

1. Marinade tuna steaks in citrus juice for 30 minutes, start with orange juice, add in some lemon and lime juice, and at least a teaspoon of olive oil.
2. Wash and clean vegetables and cilantro.
3. Steam beans (slightly under cooked)
4. Caramelize shallots - slice thinly, saute slowly with 1 t. butter until natural sugars emerge.
5. Make rice noodle sauce:  1/4 c. soy sauce, 1 T agave, juice from 1 lime, 1 t. sesame oil
6. Hard boil eggs

Grilled Tuna Steaks


Spray grill with canola oil (canola oil can take the heat).  Grill steaks for 8 minutes then flip and grill for another 5 minutes for medium cooked steaks.

Steam broccolini.   Serve with caramelized shallots.




Salad Nicoise


Lettuce
Sliced tuna steak
Green Beans
Tomatoes
Hard boiled eggs
Kalamata olives

Dijon Dressing (makes one cup):


In food processor:  2 shallots, 1/4 c. white wine vinegar, 1 T Dijon mustard, 3/4 c. olive oil, 1/2 t agave, salt and pepper to taste.  Note;  if you want a dressing that stays emulsified, process ingredients without the oil first and then, with the motor running, add the oil in a steady thin stream until it is incorporated.

Assemble salad, drizzle dressing over. Add salt and freshly ground pepper.


Thai Noodles with Ahi Tuna



Rice noodles:  Add into boiling water and turn off heat.  Let cook for 10 minutes covered.  Drain. Place hot noodles in a bowl and, while hot, toss with 2/3 of your noodle sauce.  Note: Adding sauce to hot noodles helps them absorb the flavor.

Add in chopped cilantro, chopped green onion and sesame seeds.

Serve noodles with sliced tuna on top.  Drizzle remaining sauce over tuna.  Serve with sliced cucumbers.

RECIPE

Get Me To The Greek

Mediterranean cuisine, long recognized for its light and healthy fare, includes a variety of fresh vegetables, fish and olive oil.  No matter how many salads I try, I keep coming back to the Greek.   The vegetables in this salad are also good to have on hand when a snack attack hits.  I avoid the prepared dressings where I can because they are packed with preservatives and salt and my simple flavoring just taste better.  Because I had all of these ingredients prepped in my refrigerator, the salad took me 5 minutes to create.  Try it without lettuce for an authentic Greek.   

Salad:  Lettuce - Cucumbers - Tomatoes - Red Peppers - Red Onion - Feta Cheese - Kalamata Olives - Shrimp (roasted, see When In Doubt, Roast)

Seasonings:  Red Wine Vinegar - Olive Oil - Dried Oregano - Salt and Pepper 

Mayo Clinic shares the key components of the heart-healthy Mediterranean Diet:

• Exercise and eat meals with family and friends
• Eat a generous amount of fruits and vegetables
• Consume healthy fats such as olive oil and canola oil
• Use herbs and spices instead of salt to flavor foods
• Eat small portions of nuts
• Drink red wine (in moderation for some)
• Consume very little red meat
• Eat fish or shellfish at least twice a week

RECIPE

5 Minute Salad - 5 Ingredients

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An easy salad with a big taste. Good feta and aged balsamic are flavor savors to packing in loads of flavor with small amounts.  

1. Cherry tomatoes
2. Crumbled feta cheese
3. Chopped fresh basil
4. Dash of seasonings: salt and pepper
5. Balsamic vinegar

3 servings - 85 calories each

RECIPE

Salad Kids Love - Sunomono

This Japanese salad turns out different every time.

Here are the basics: sliced cucumbers, rice wine vinegar, something sweet (sugar, sweetener, agave syrup, I use Purevia - a natural, zero calorie sweetner from the Stevia plant - a bit much I know), soy sauce, water, salt.
Mix everything but the cucumbers to taste. Adjust to your liking and then pour over the cukes.

For the uncertain:
-one large cucumber
-2 T rice wine vinegar
-1 T sugar (one packet sweetener)
-1/2 t salt
-1/4 t soy sauce
-1 T water

For the adventurous: add in any of the following: sliced radishes, sliced red onion, crabmeat, imitation crabmeat, sesame seeds).
For the fancy: use English cucumbers, regular cucumbers-halved, scoop out seeds and slice, or Persian cucumbers (shown).

RECIPE