Thursday, September 29, 2016

Roasted Butternut Squash and Shredded Kale Sorghum Salad

I recently taught an ancient grains class and I'm now having fun experimenting with different types. Sorghum is naturally gluten-free and provides a nice, chewy bite to grain salads. This salad celebrates fall flavors and is the perfect side dish to bring to your next gathering. Eat this by itself for lunch or pair with chicken or salmon for a beautiful, balanced dinner.

1. Place sorghum in a saucepan and pour water and broth over. Bring to a boil; cover, reduce heat and simmer until tender, 50-60 minutes. Drain excess liquid.




2. Meanwhile, preheat oven to 400 degrees. Place diced squash, olive oil, salt, pumpkin pie spice and pepper on a baking sheet and toss to combine. Roast 20 minutes.

3. Combine dressing ingredients in a large bowl. Add kale and lightly massage it for 1 minute.



4. Add the remaining salad ingredients (including the cooked sorghum and roasted squash) and toss lightly until combined.



5. Serve immediately or keep cold until ready to serve.


Roasted Butternut Squash and Shredded Kale Sorghum Salad
Serves 8

All you need:
1 cup sorghum
1 cup water
2 cups chicken broth
1 medium butternut squash, peeled and diced small
2 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon pumpkin pie spice
1/4 teaspoon pepper

Dressing
Zest and juice of 2 lemons
2 tablespoons olive oil
1 tablespoon Dijon mustard
2 teaspoons honey
Salt and pepper, to taste

2 cups shredded kale
1/2 cup toasted pecans
1/2 cup toasted walnuts
1 Honeycrisp apple, diced
1 bunch green onion, sliced thin
1/4 cup dried cherries (or cranberries)

All you do:
1. Place sorghum in a saucepan and pour water and broth over. Bring to a boil; cover, reduce heat and simmer until tender, 50-60 minutes. Drain excess liquid.
2. Meanwhile, preheat oven to 400 degrees. Place diced squash, olive oil, salt, pumpkin pie spice and pepper on a baking sheet and toss to combine. Roast 20 minutes.
3. Combine dressing ingredients in a large bowl. Add kale and lightly massage it for 1 minute.
4. Add the remaining salad ingredients (including the cooked sorghum and roasted squash) and toss lightly until combined.
5. Serve immediately or keep cold until ready to serve.

Thursday, September 22, 2016

Gorgonzola, Apple and Bacon Frittata with Lemony Arugula

When you have a busy work week, egg dishes are the perfect solution to a healthy, protein-packed dinner that is super quick to make. This frittata is sweet, salty and nutty and the fresh arugula on top adds a wonderful burst of freshness.


1. Preheat oven to 350. 
2. Heat a 10-inch oven-safe nonstick skillet over medium-high heat. Add oil, apple and bacon and cook until the bacon is crisp, about 4-5 minutes. 


3. In  a bowl, whisk the eggs, milk, salt and pepper. Pour the egg mixture into the skillet and sprinkle with gorgonzola. Stir and cook until the edges start to pull away from the pan, about 5 minutes. 



4. Bake for 18 minutes, or until set. Meanwhile, combine the lemon zest/juice, honey, Dijon, salt and pepper in a large bowl. Add the arugula and lightly toss to combine. 




5. Cut the frittata into wedges and top with arugula and a sprinkle of cheese.




Gorgonzola, Apple and Bacon Frittata with Lemony Arugula
Serves 6

All you need:
3 tablespoons olive oil
1 sweet apple, cored and diced 
4 slices bacon, diced
8 large eggs
1/2 cup 2% milk
1/2 teaspoon salt 
1/4 teaspoon pepper
1/3 cup crumbled gorgonzola cheese, plus more for garnish 

Zest and juice of 1 lemon
1 teaspoon honey
1 teaspoon Dijon mustard
2 tablespoons olive oil 
Salt and pepper, to taste
4 cups arugula 

All you do:
1. Preheat oven to 350. 
2. Heat a 10-inch oven-safe nonstick skillet over medium-high heat. Add oil, apple and bacon and cook until the bacon is crisp, about 4-5 minutes. 
3. In  a bowl, whisk the eggs, milk, salt and pepper. Pour the egg mixture into the skillet and sprinkle with gorgonzola. Stir and cook until the edges start to pull away from the pan, about 5 minutes. 
4. Bake for 18 minutes, or until set. Meanwhile, combine the lemon zest/juice, honey, Dijon, salt and pepper in a large bowl. Add the arugula and lightly toss to combine. 
5. Cut the frittata into wedges and top with arugula and a sprinkle of cheese. 
 

Wednesday, September 14, 2016

Vanilla Pumpkin Overnight Oats


I think most of us can relate to having hectic mornings where a healthy breakfast can be difficult to have ready to go. These overnight oats are a great solution! Not only do they taste amazing, but they are heart-healthy and packed with protein to get you through to lunch time.


1. Combine the oats, chia seeds, ground flaxseed and salt in a large mixing bowl. 



2. In a separate mixing bowl, whisk the almond milk, pumpkin pie spice, cinnamon, vanilla, Greek yogurt and pumpkin together until smooth. Add to the dry ingredients and stir to combine. 



3. Add the pecans, coconut flakes and pumpkin seeds and stir until thoroughly mixed. Transfer the mixture to small mason jars (optional) and place in the fridge overnight. (Oats will last up to 5 days in the fridge.) Garnish with additional pecans and pumpkin seeds and drizzle with maple syrup, if desired.





Vanilla Pumpkin Overnight Oats
Serves 5

All you need:
2 cups oats
2 tablespoons chia seeds
2 tablespoons ground flaxseed
1/2 teaspoon salt
1 1/2 cups unsweetened almond milk
1 teaspoon pumpkin pie spice
1 teaspoon cinnamon
1/4 cup pure maple syrup 
2 teaspoons vanilla extract 
1 cup plain Greek yogurt
1 cup pumpkin puree
1/2 cup roasted pecan halves
1/2 cup unsweetened coconut flakes 
1/4 cup pumpkin seeds

All you do:
1. Combine the oats, chia seeds, ground flaxseed and salt in a large mixing bowl. 
2. In a separate mixing bowl, whisk the almond milk, pumpkin pie spice, cinnamon, vanilla, Greek yogurt and pumpkin together until smooth. Add to the dry ingredients and stir to combine. 
3. Add the pecans, coconut flakes and pumpkin seeds and stir until thoroughly mixed. Transfer the mixture to small mason jars (optional) and place in the fridge overnight. (Oats will last up to 5 days in the fridge.) Garnish with additional pecans and pumpkin seeds and drizzle with maple syrup, if desired.
 

Thursday, September 8, 2016

Blackened Shrimp with Edamame Succotash


Since living in Iowa, I can't get enough sweet corn. It is my favorite summer vegetable (aside from tomatoes) and when it's in season I make sure to enjoy it as much as possible. In this recipe, I paired it with protein-packed edamame (shelled soybeans), onions and peppers to make a simple succotash. This meal is so fresh and summery and is on the table in less than 15 minutes!


1. Combine the shrimp seasonings in a mixing bowl and add the shrimp. Toss to fully coat the shrimp. Set aside.  



2. Heat the olive oil and butter in a large skillet over high heat. Add the onion, corn, pepper and jalapeno and cook for 3 minutes. Add edamame, salt and pepper and remove pan from heat. 




3. Coat a separate skillet with cooking spray and turn heat to medium-high. Cook the shrimp in batches until no longer pink. 


4. Plate the succotash and top with shrimp.




Blackened Shrimp with Edamame Succotash
Serves 4

All you need:
Shrimp
2 teaspoons paprika
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon Italian seasoning
1/4 teaspoon cayenne pepper
1 1/4 pounds large peeled, deveined shrimp 
Cooking spray 

Succotash
1 tablespoon butter
1 tablespoon olive oil
1 red onion, diced
2 ears corn, kernels removed
1 red pepper, diced
1 jalapeno, seeded and diced
2 cups shelled edamame 
Salt and pepper, to taste

All you do:
1. Combine the shrimp seasonings in a mixing bowl and add the shrimp. Toss to fully coat the shrimp. Set aside.  
2. Heat the olive oil and butter in a large skillet over high heat. Add the onion, corn, pepper and jalapeno and cook for 3 minutes. Add edamame, salt and pepper and remove pan from heat. 
3. Coat a separate skillet with cooking spray and turn heat to medium-high. Cook the shrimp in batches until no longer pink. 
4. Plate the succotash and top with shrimp. 
 

Wednesday, September 7, 2016

Curried Lentils and Collard Greens


 In our household, we love a good curry. The Asian market we shop at has about 10 different kinds and they all have distinct flavors. One of our favorites is red curry. It's slightly sweet, salty and spicy and provides the perfect zing to this sauce. This dish is bursting with flavor and is definitely one you can feel good about eating!


1. Cook lentils according to package instructions. Set aside. 

2. Melt butter in a large saucepan over medium heat. Add onion and garlic and cook 1 minute. Add collard greens and cook until slightly wilted. 



3. Add the remaining ingredients (minus cilantro) and bring to a simmer. Cook on low for 15 minutes, stirring often.


4. Turn the heat off and stir in the cooked lentils and chopped cilantro. Serve over rice and garnish with basil.





Curried Lentils and Collard Greens
Serves 4

All you need:
1 cup lentils, rinsed
2 tablespoons unsalted butter
1 red onion, diced
3 garlic cloves, minced
6 collard green leaves, stems removed and leaves roughly chopped 
2 tablespoons red curry paste 
1 tablespoon garam masala
1 teaspoon curry powder
1 teaspoon tumeric
1 teaspoon kosher salt 
1 teaspoon agave nectar (or honey)
1-2 teaspoons sriracha 
1/2 teaspoon ground ginger
2 tablespoons tomato paste
1 cup vegetable broth  
1/2 cup coconut cream (or full fat coconut milk)
1/4 bunch fresh cilantro, chopped 

Brown basmati rice, for serving 
Fresh basil, for garnish 

All you do:
1. Cook lentils according to package instructions. Set aside. 
2. Melt butter in a large saucepan over medium heat. Add onion and garlic and cook 1 minute. Add collard greens and cook until slightly wilted. 
3. Add the remaining ingredients (minus cilantro) and bring to a simmer. Cook on low for 15 minutes, stirring often.
4. Turn the heat off and stir in the cooked lentils and chopped cilantro. Serve over rice and garnish with basil.