Fresh Pick of the Week: Spring Onions

Yes, friends! That's SPRING in the title. These mild onions started popping up last week at my local farmer's market. In most parts of the country, spring onions are available starting around April/May and extending into early summer (here in Southern California, we benefit from longer-than-usual produce seasons). Spring onions have a similar flavor to green onions or scallions but are actually a different variety. In fact, spring onions are early-harvested (aka young) white/red onions, which is why their bulbs can be white or red. Since they have a similar flavor to green onions, they can be used interchangeably in recipes. Try them sauteed into next stir fry, cooked or raw on salad, as a pizza topping, or mixed into soups. Or check out my next recipe using quick-fry spring onions!

Beet Gratin

Beets and their greens combine with rich cheese in this NY Times-inspired dish. This recipe could easily be used as a template for other vegetable gratins, which make decadent, vegetarian main dishes. 

The Nutrition Rundown: Beets and their greens are full of vitamins and minerals, including folate, a critical B vitamin helping to reduce risk of heart disease and to prevent birth defects for women of child-bearing age. This dish is also packed with filling-fiber. 

Beet Gratin

Serves 4

Ingredients

2 bunches of beets (red or golden) and their greens

2 Tablespoons olive oil, divided

1 onion, chopped

2 cloves garlic, sliced

3 eggs, beaten

1/2 cup shredded cheese (I used Gruyere and semi-hard Toma)

1/2 tsp nutmeg

Salt and pepper

Directions

1. Preheat oven to 425 degrees. Clean and dice beets. Toss beets in 2 Tablespoons olive oil, salt and pepper. Place on baking sheet and roast for 20 minutes. Remove from oven and set aside to cool. Reduce heat of oven to 375 degrees. 
2. Clean and slice greens. Preheat 1 Tbs olive oil in medium skillet over medium-high heat. Saute onions and garlic with salt and pepper for 1-2 minutes. Add greens with their rinsing liquid. Cover with lid and cook ~3-5 minutes to steam greens. Turn off heat an allow to cool. 
3. In large bowl, whisk together eggs, cheese, nutmeg, salt and pepper.  Pour in beets and greens and stir to combine.
4. Grease 9x13" baking pan and pour in beet mixture. Bake in preheated 375 degree oven for ~25 minutes until set. Place under broiler additional 2-3 minutes to brown cheese. Serve warm. 

Chipotle Tomatillo Guacamole

Happy Super Bowl Sunday! This smokey, spicy guacamole is the perfect addition to your Super Bowl spread. The tomatillo gives this dip a citrusy crunch, while chipotle chilis add smokey flavor. The chilis in adobo add sodium to this dip, so don't add any additional salt--with all the flavor of the chilis and sauce, you won't need it! Serve with whole grain tortilla chips (check the ingredients label for "whole corn") and some veggies for dipping.

The Nutrition Rundown: Avocados are full of healthy, mono- and poly-unsaturated fats and vitamins that make them an anti-inflammatory food. Because of all this healthy fat, they are high in calories; using tomatillos and chili peppers in this guacamole cuts back on the calories per dip for any calorie-conscious Super Bowl party goers!

Chipotle Tomatillo Guacamole

Serves 8-10

Ingredients

1 large avocado (or 2 small)

1 can (7oz) Chipotle Peppers in Adobo Sauce (found in the Mexican grocery aisle) 

2 Tomatillos

Black pepper

Juice of 1 lime

1/4 cup chopped cilantro (optional)

Directions

1. Remove skin and pit of avocado(s). Dice into medium bowl. 
2. Take chilis from can. There will be sauce on the chilis, but you may discard the excess sauce. Chop chilis and place in bowl with avocado. Remove skins of tomatillo, dice into bowl. 
3. Add pepper and lime juice. Garnish with cilantro if using and serve! 

Caramelized Brussels Sprouts with Chickpeas, Cherries and Feta

I often cook with a lot of herbs and spices. Tonight, I opted to keep the flavors simple, allowing the natural flavors of the vegetables and fruit to shine through. The unorthodox addition of cherries was inspired by a recent online publication I did on Cooking with Fruit for Verily Magazine. I served this tasty vegetarian dish as our main fare, accompanied by some baked sweet potato "fries." Going meatless a few meals (or days) each week helps reduce risk of heart disease, expands your palate, and helps the environment. 

The Nutrition Rundown: Brussels sprouts and chickpeas together will give you lasting energy from complex carbohydrates. This dish is also packed with vitamins and lots of filling fiber. 

Caramelized Brussels Sprouts with Chickpeas, Cherries and Feta

Serves 6

Ingredients

1 large onion, sliced 

4 cups Brussels Sprouts, rinsed & drained (not dried), ends removed (cut large ones in half)

4 cloves garlic, smashed

2 Tablespoons olive oil

3 Tablespoons dried, unsweetened cherries

1 cup dried chickpeas, soaked overnight and drained (or 1 can chickpeas, rinsed and drained)

2 Tablespoons olive oil

Juice of 1 lemon

1 ounce feta, crumbled

Salt and pepper

Directions

1. Prepare vegetables. Add oil to large, heavy skillet. Preheat on medium heat. 
2. Add onions, dash of salt and pepper. Cook, stirring frequently, about 2 minutes or until onions are translucent and fragrant. 
3. Add garlic, Brussels sprouts with their remaining rinsing liquid, and another dash of salt and pepper. Cover and cook about 5 minutes. Remove lid, stir, and add cherries and chickpeas. Add additional 1/4 cup water to cover bottom of pan if Brussels sprouts or onions are browning too quickly. Cover again and cook another 10 minutes, removing lid periodically to stir. 
4. Remove lid. Stir in lemon juice. Cook additional 2-5 minutes. Brussels sprouts should be browning and soft to bite. 
5. Sprinkle feta over the top of dish before serving. 

Coconut White Chocolate Macadamia Nut Cookies

The coconut in these otherwise traditional cookies adds chewy texture and delicious flavor. They got rave reviews in our house, but make sure you have a few friends to share with for some built-in portion control. 

The Nutrition Rundown: Using half whole wheat flour in traditional baked goods adds fiber and vitamins and cuts back on refined white flour, all without compromising texture or flavor. Baking your own cookies instead of getting store-bought not only tastes better but let's you control the ingredients, ensuring no trans-fats and just the flavor you like! 

Coconut White Chocolate Macadamia Nut Cookies

Makes 2 dozen cookies

Ingredients
1/2 cup unsalted butter, room temperature
1/4 cup dark brown sugar
1/4 cup white sugar
1 tsp vanilla
1 egg
1/2 cup white flour
1/2 cup + 3 Tbs whole wheat flour
1/2 tsp baking soda
1/2 tsp salt
3/4 cup roasted, unsalted macadamia nuts, chopped
1/2 cup sweetened shredded coconut
6 oz white chocolate chips or chopped white chocolate

Directions

1. Preheat oven to 375 degrees. Cover 2 baking sheets with parchment paper. 
2. In standing mixer, beat butter about 1 minute. Add both sugars and beat until light and fluffy, about 2 minutes. Add vanilla and egg. 
3. In separate bowl, sift together both flours, baking soda, and salt. Mix dry ingredients into wet in 2-3 batches, combine well after each addition. Combine nuts, coconut, and chocolate into dough. 
4. Drop dough by rounded tablespoons onto prepared cookie sheets. Bake 10-12 minutes until golden brown. Cool on wire racks. Enjoy warm or store in an airtight container. 

Mediterranean-style Spaghetti Squash

This recipe uses spaghetti squash in place of pasta for a lighter dish that will satisfy your pasta craving. It incorporates some of my favorite flavors, lemon, oregano, and olive, making it reminiscent of Greek cuisine. It's fast enough to be a quick weeknight meal. Remember to go easy with the salt shaker when making this as both feta and olives add great flavor and their own salt. I enjoyed it warm, though it would make a great cold salad for lunch or a potluck. Enjoy!

Mediterranean-style Spaghetti Squash

Makes 4 entree-sized portions

1 baked spaghetti squash

2oz feta, chopped or crumbled

1/4 cup kalamata olives, pitted and chopped

1 cup fresh basil, chopped

Juice of 1 lemon

2 tsp dried oregano 

2 Tbs olive oil

Salt and pepper

1. Allow baked squash to cool to room temperature. Using fork or spoon, scoop spaghetti squash strands from skin into a bowl. Discard skins.
2. Toss spaghetti squash with feta, olives, and basil. 
3. In separate bowl, mix lemon, oregano, olive oil, salt and pepper. Pour dressing over spaghetti squash and toss. Serve warm, room temperature, or chilled. 

Spaghetti Squash

Spaghetti squash is a winter squash variety that is harvested in early fall. It keeps for many months after harvest, so it is available all winter long. The inside of the squash, which ranges in color from light yellow to near-orange, pulls apart in spaghetti-like strands after cooking. Spaghetti squash makes a nutrient-rich, lower calorie substitute for pasta. Spaghetti squash is rich in these important nutrients: 

• Potassium, an important electrolyte; 
• Beta-carotene, natural pre-cursor to vitamin A (levels will be higher in more orange squash);
• Folic acid, important for making new, healthy cells (and especially important for women of child-bearing age). 

Image from Steamy Kitchen

To cook the squash: 

1. Preheat oven to 375 degrees. Place 1 inch of water in glass baking dish. 
2. Cut squash in half and discard seeds. Place squash flesh-side down in water. Fork the outer skin a few times on each half. 
3. Bake ~30 minutes until fork tender. Strands can be easily scooped out with fork or spoon. 

Check back tomorrow for a tasty, easy recipe using the baked squash! 

Sesame Quinoa and Kale

Served alongside homemade coconut shrimp
with sweet and spicy jalapeno sauce

New Year's resolutions abound! Did you decide to be healthier in 2014? Meals with plenty of fresh, seasonal vegetables, whole grains, and healthy (plant-based) fats fill you up and keep you healthy. This Sesame Quinoa and Kale has the added bonus of cooking up in less than 20 minutes (including the prep!), so you'll be on your way to a nutritious weeknight meal. I used a few pantry/refrigerator staples: coconut water, tahini, toasted sesame oil, and spices which add tons of flavor, so you can keep the added salt to a minimum. 

The Nutrition Rundown: Think you can't get enough protein on a plant-based diet? Think again! A side-serving of this dish has as much protein as a whole egg. It's also packed with numerous vitamins, including vitamin K, which is critical for blood and bone health. 

Sesame Quinoa and Kale

Serves 4-6

Based on 6 side-dish servings

Ingredients

1 Tbs olive oil

1 cup uncooked quinoa, rinsed and drained

4 cloves garlic, chopped

1/2 onion, small diced

1 Tbs curry powder

2 tsp cumin

salt and freshly ground black pepper

2 cups coconut water

1 bunch kale, stems removed and torn into 2" pieces

2 Tbs tahini

1 Tbs toasted sesame oil

Juice of 1 lemon 

Directions

1. In medium saucepan, heat olive oil over medium-high heat. Add quinoa, garlic, onion, and spices, stir to combine and continue stirring frequently while quinoa toasts and onion becomes translucent, ~2 minutes. 
2. Add coconut water and bring to a boil. Reduce heat to simmer, add kale, and cover to cook ~7 minutes, until quinoa is cooked but still intact with a bite.
3. Stir in tahini, sesame oil, and lemon juice. Serve warm or cover and refrigerate to serve cold as a salad. 
   

Mushroom Soup

Hearty dishes without a lot of added fat and calories are crucial to staying healthy during the holiday season. This Mushroom Soup skips the cream and butter found in many versions, making an excellent appetizer or light meal alongside a whole grain roll and salad. Using a variety of seasonal mushrooms (mushrooms are at their peak season in fall and winter), gives the soup a lot of flavor without extra fat.

The Nutrition Rundown: Mushrooms are a rare food source of vitamin D, important for our bodies especially in winter months since our body can only make vitamin D when exposed to sunlight. This soup is also naturally low in fat and calories and tasty enough to satisfy that craving for something warm!

Mushroom Soup

Serves 6 appetizer portions

Ingredients

2 Tbs olive oil

4 cloves garlic, minced

1 shallot, diced

2 pounds mushrooms, cleaned and chopped (a variety like crimini, oyster, shitake tastes delicious!)

2 Tbs fresh thyme, chopped

½ tsp salt

½ tsp freshly ground black pepper

4 cups vegetable broth (low sodium, if available)

1 bay leaf

2 parmesan cheese rinds (optional)

Directions

1. In large, heavy saucepot, heat oil over medium heat. Add garlic and shallot and cook ~1-2 minutes. Add mushrooms, thyme, salt and pepper. Cook, stirring frequently, ~5 more minutes, until mushrooms and shallot are soft.
2. Add vegetable broth. Cover and bring to a boil. Once boiling, reduce heat and simmer. Add bay leaf and cheese rinds if using. Simmer uncovered, stirring frequently, until liquid is reduced by ~1/4.
3.  Turn off heat and remove bay leaf and cheese rinds. Using immersion blender, puree soup. (If you do not have an immersion blender, allow soup to cool completely and puree in blender, in small batches).
4.  Serve immediately or store, covered, in refrigerator up to 4 days. 

Pumpkin Yogurt Dip

As you head into the holidays, whip up healthy snacks with seasonal flavors, like Pumpkin Yogurt Dip. This is a delicious snack for kids or adults, and it satisfies a sweet craving without the overindulgence that is all-too-common during the holidays. The quick recipe below allows you to make as much as you need to serve just yourself or a whole group, so just add some sliced apples (or other seasonal fruit) and enjoy!

The Nutrition Rundown: Protein from Greek yogurt and fiber from pumpkin and apples will keep you full until your next meal.

Pumpkin Yogurt Dip

Ingredients

1 part plain Greek yogurt

1 part pumpkin puree (fresh or canned)

Cinnamon, to taste

Ground cloves, to taste

Nutmeg, to taste

Drizzle of honey

Granny Smith apples, sliced

Whisk together yogurt, pumpkin, and spices.  Serve immediately, or store covered in the refrigerator up to 1 week. Drizzle honey over the top and slice apples just before serving.