Healthy Romance

Hello Fellow Foodies,

I am excited to share this duo of recipes with you today.

I had a beautiful bunch of asparagus that I was thinking of making asparagus veloute (pureed soup), when an idea for an asparagus mash came to mind. I know you all have heard the expression an apple a day...... well as it turns out, asparagus is in direct competition.

Asparagus is a part of the lily family which means it is related to leeks. This beautiful veggie contains no fat OR cholesterol. It is naturally low in sodium and happens to be one of the richest sources of rutin, an antioxidant that strengthens our capillary walls. To finish off the nutritional list is B6, folacin, and thiamin. All that and it tastes fantastic!

The first recipe today is Asparagus Mash.

INGREDIENTS:

2 heaping Tbsp chopped shallots

2 Cups chopped asparagus

3 Cups diced Yukon gold potatoes-diced (you could use russet or white new potatoes if that is what you have on hand) no skin please

1 Tbsp unsalted butter

1 1/2 Cups chicken stock

1/4 Cup heavy cream (milk, sour cream, or plain yogurt can be substituted)

Melt butter over low heat in a sauce pan and cook shallots until translucent. Add the diced potatoes and saute approximately 5 minutes. Add asparagus and cook an additional 5 minutes. Add chicken stock and simmer for approximately 20 minutes until the vegetables are tender. Add in heavy cream and season with salt and pepper to taste. Cook another 5-6 minutes over low heat and puree in a food processor or an immersion blender is best if you have one.

Lime Swordfish: This one is for you Dad!

We have all read that we need to eat more fish. Some fish are more nutritionally beneficial than others, but I love this firm white fleshed steak like variety. It contains approximately 70% protein, no carbs, the almighty Omega-3 Fatty acids, selenium, potassium, and even vitamin A & C. The one small negative is that it does contain some cholesterol. So in moderation it is a winner in this foodies book.

INGREDIENTS:

2-5oz swordfish steaks

1 tsp fresh garlic-minced

1 Tbsp ground cumin

1 scallion sliced thin on the bias

Juice of one organic lime

1 Tbsp olive oil

1 Tbsp butter

1 tsp onion powder

S & P to taste

1/2 Cup sweet mini peppers - sliced thin (julienned)

Combine garlic, cumin, lime juice, and s & p. Stir together and set aside. Drizzle olive oil over swordfish and then spread seasoning mixture equally over the fish and allow to sit at room temp for about 5-10 minutes while the saute pan warms over medium heat. Melt butter and cook fish about 3-4 per side or until the fish is slightly firm to touch. Remove from pan, put on a plate and tent with foil to keep warm. Don't wrap the plate as if you were storing the fish overnight, you just want to keep the heat in with room for air to circulate. In the same pan, saute the sliced peppers and scallions until just tender. Plate the two items so it is pleasing to your eye and enjoy!

Until next time,

Eat healthy and be happy!

The Healthy Foodie Fanatic

The Healthy Cowboy Caviar

Hello Fellow Healthy Foodies,

WOW! Isn't that beautiful! The perfect dish to prove food is more than the eating part. All healthy foodie fanatics will surely understand this.

Today our recipe is Healthy Cowboy Caviar. This has many, many versions, but I want to focus on YOUR grown produce and the availability of organic products we can't grow for ourselves. This is a summertime favorite that you can grow 90% of in your own back yard.

RECIPE:

1- 15oz can of black beans-drained (organic)
1- 15oz can of black eyed peas-drained (organic)
1-2 cobs fresh corn, roasted and cut off the cob (can you say, just picked?)
1 heaping cup full of fresh grown tomatoes-diced small (one of the best treats of a back yard garden)
2 Tbsp finely chopped scallions (yes, you can grow these yourself)
2 Tbsp finely chopped cilantro (this herb can bolt in hot weather, but worthy of a spot in your herb garden)
1 ripe avocado-cubed (wait till the very end for this ingredient)

Special note on avocado: This healthy food is on the top of the clean food list. I always recommend growing your own as the healthiest food alternative or buying organic when you can. Well, avocado is one area where you can save your organic dollar. Check out the clean food list here.

FOR THE DRESSING
2 Tbsp red wine vinegar
Juice of one organic lime
2 medium cloves of garlic-minced fine
1 Tbsp salad oil
2 tsp hot sauce
S & P to taste

Mix all ingredients with the dressing, cover and allow to sit for about 30 minutes or even overnight. This can be served cold, but I really like it at room temperature.

TIPS:

• Black eyed peas have an earthy flavor to them, so feel free to substitute with garbanzo beans or your favorite pea or bean.
• Cucumbers from your garden can be peeled, seeded, & chopped and added for extra crunch. They also can be served as an alternative to chips.
• Red, blue, and yellow corn chips make for a nice presentation.
  

You just can't go wrong with this recipe!

Until next time

Stay Happy and Eat Healthy

The Healthy Foodie Fanatic

A Favorite Clean & Green Food

I've said it before, and I'll say it again, the best way to get the healthiest food is to grow it yourself, and the tomato is probably one of the best examples.

There's nothing like the taste of a home grown tomato and while there are many, many varieties of tomatoes to choose from, if I had to choose one it would probably be the Roma.

In my opinion, of all the different tomato varieties Roma has got to be the most versatile. From pastes, to sauces, to salads and sandwiches, to stand alone dishes of delight the Roma will fill the bill.

Here is a refreshing summer salad recipe perfect for that hot afternoon lunch after you've been working in the garden all morning. Yeah, those days are ahead of us.

6 plum / roma tomatoes; sliced into round slices
1 small or 1/2 medium or 1/3 large red onion, sliced
1/2 cup chopped coriander
1 lime juiced
1 table spoon olive oil
salt to taste.

1. Mix the sliced tomoatoes, onions and coriander

2. add dressing made with lime juice, olive oil and salt (put in a small bottle and shake)

This is a light refreshing salad with some wonderful flavors. For a variation just leave off the dressing and just add a little salt.

For information for growing your own tomatoes check out my friend's blog at:

Garden Organic

Until next time.

Stay happy and healthy,

The Healthy Foodie Fanatic

P.S. Just a quick foodie thought for you gardeners out there, when planning your planting strategy, I have a tip for you. Tomatoes, bell peppers, basil, and onions all work well in the same vicinity and work as a natural deterent from insects. Tomorrow I will share with you a great summer appetizer that is a CROWD pleaser and will show off the tlc you put into growing your own organic produce.