Week 29 - one more week till vacation!

Another week of grilling and chillin'!  I've been searching on Pinterest for some great summer meal ideas.  Next week we'll be on vacation with my extended family on the Cape, so you won't hear much from me.  And this week, I don't want to do any major grocery shopping and be stuck with a fridge full of food while we are gone.  So below you will find a simple weekly meal plan of salads, sides, and grilled meats to satisfy our foodie palate without making the week too complicated.  You'll notice that as the week comes to an end, we will be eating more leftovers and cooking less at home in preparation of our departure Saturday.

Happy Cooking!
Sarah

Week 29 - July, 21, 2013
Sunday - leftovers

Monday - shrimp tacos (on the grill), guacamole salad, brown rice & beans (the kids LOVE these)
http://www.keyingredient.com/recipes/13096053/shrimp-tacos/

Tuesday - marinated grilled chicken breasts, lemon herb & feta quinoa chickpea salad
http://abc.go.com/shows/the-chew/recipes/Lemon-Herb-Feta-Salad-Daphne-Oz?cid=pinterest_chw

Wednesday - grilled skirt steak, grilled potato slices, grilled asparagus, tomato salad
http://abc.go.com/shows/the-chew/recipes/Balsamic-Marinated-Steak-House-Salad-Vanessa

Thursday - leftovers

Friday - pizza night

Saturday - heading on vacation!!!  

Grilled Fish in Foil Packets

This is a quick, simple, delicious way to cook fish in the summer.  We love light and flaky fish such as cod or haddock, especially since its fresh and locally caught here in the North East.  I find that these types of fish are hard to handle on the grill so why not use foil?  You won't get the grill marks, but you'll get a delightfully moist fish that needs almost no attention on the grill.  Just place on the grill and walk away!  I served mine with a side of grilled veggies, whatever you like, and an arugula salad (dressed with lemon juice, olive oil, salt & pepper, and a little grated parmesan cheese). 

Happy Cooking!
Sarah

Grilled Fish in Foil Packets
(original recipe from my head to my mouth)
1 - 2 lbs of your favorite white fish, I used cod because it was on sale and looked wonderful at the store.  Your fish monger will most likely suggest 1 lb of fish for every 2 adults you are feeding...its your call depending on how much you eat and how much your kids will eat.
1-2 lemons, sliced and seeds removed
salt and pepper to taste
garlic powder and onion powder to taste

First, cut your fish into equal portions as to help it cook more evenly on the grill.  I got 4 servings from 1.5 lbs. 

Next, we will prepare our aluminum foil packets for the fish.  In this case, I needed 4 pieces of foil.  Spray each large piece of aluminum foil with cooking spray or olive oil.  If you are worried about the foil ripping, double it up.  Place 1 portion of fish on each piece of foil. 

Sprinkle with as much or as little salt, pepper, garlic powder, and onion powder as you would like. Place one slice of lemon on top.

Another shot from a different foil packet to give you an idea of what it should look like before you seal it up.

Seal the packets tightly.  Preheat a grill over medium-high heat.  Place the foil packets on the grill and walk away!  No turning, no fussing...just allow the packets to cook with the lid closed for 10-12 minutes, depending on how thick your fish is.  You can test your fish by making sure it flakes easily in the thickest part of the fillet. 

Serve immediately with more lemons to squeeze on top if you so desire. 

We had grilled veggies:  red pepper, onions, and mushrooms plus some zucchini cooked separately (since that is the ONE things my hubby can't stand).

And to complete the meal...a simply dressed arugula salad with parmesan.  Yummy!!!  Hope you enjoy!

Tabata Intervals - the 4 min miracle workout, no joke

Yes, 4 minutes!!!  You do need to warm up for 2 minutes and cool down for 2 minutes, but this 4 minute High Intensity Interval Training or (HITT) is guaranteed to boost your cardio vascular endurance and decrease your percentage body fat. If you are looking for a quick boost to your weekly routine then look no further!

I used to incorporate Tabata Intervals into the Cardio Interval classes that I taught at the University of Miami.  I love them because they make an hour long class FLY BY!   No we didn't do Tabata's the entire time, that would be unsafe, but I did use them intermittently throughout the class.   Plus, I chose 4 different exercises, 20 seconds on, 10 seconds rest, and repeated them.  This kept things interesting and exciting (yes, fitness is exciting to me).  If you do both cardio and strength moves, you will be improving your cardiovascular and strength endurance.  Always use proper form, and only go as fast as you can while maintaining proper form and being safe.  

Please read the following articles to find out more, where Tabata Intervals began, and the research and science behind it all.   Remember to always contact your doctor before beginning any new exercise routine.  Drink plenty of fluids, warm-up, cool down and stretch your muscles with every workout. 
http://www.acefitness.org/certifiednewsarticle/2456/
http://www.shape.com/fitness/cardio/tabata-4-minute-fat-burning-miracle-workout

Happy Fitness!
Sarah

Mediterranean Pasta

Every Monday we try to eat a meatless dinner.  Last week I made a wonderful pasta dish that I served cold (I made it in the morning and set it in the fridge all day - with this heat, I didn't want to boil pasta water late in the day).  This is a great main dish or perfect side for your next BBQ.  You can make it your own.  One addition that would be delicious is some feta cheese, but I kept it out since I served this with a side of tomato & mozzarella salad and some Caesar salad as well.  Didn't think we needed cheese in all of our dinner components.  Make this your own and enjoy!

Happy Cooking!
Sarah

Mediterranean Pasta
original recipe
1 lb of your favorite whole grain pasta
1/2 bag of baby arugula
1 can of quartered artichoke hearts, drained
1 jar of roasted red pepper slices, drained
1 small jar of sundried tomatoes, drained
1/2 large can of sliced olives, drained (save the rest for a taco night or on top of a salad for lunch)
1/2 - 3/4 cup of your favorite Italian dressing
 
Cook the pasta according to package directions (I used 1 entire box - it was only 12 oz, so if your box is 1 lb you may find that you don't need it all.  Just set the extra aside for another meal or for your kids to munch on).

In a large container (suitable for your refrigerator), place the arugula, artichokes, red peppers, sundried tomatoes, and olives. 

Once you have drained your pasta, rinse it with cold water until cooled and add to the dish. 

Now add your dressing and toss until well combined.  You can always add more dressing later, but its hard to take it out if you add too much. 

Allow the pasta dish to sit in the fridge for at least 2 hours to allow the flavors to meld. 

Serve as a main dish or as a side dish.  We ate it along side tomato, mozzarella, basil salad, and a Caesar salad (we love Ken's light creamy caesar dressing) for our meatless Monday dinner. 

To make the tomato, mozzarella, basil salad layer sliced tomatoes and fresh mozzarella.  Sprinkle with salt and pepper to taste.  Drizzle with balsamic vinegar and extra virgin olive oil.  Lastly, sprinkle with freshly chopped basil and serve immediately. 

One last picture:  our completed dinner!  YUMMY!!!

Week 28 - another heat wave

When thinking about my weekly meal plan during the summer, I always check the forecast first.  Any weather above 85 means no cooking in the oven or on the stove.  I don't want to create more heat in an already warm environment...no need for our standing air conditioners to work harder than they already are (yup...no central air here).  And this week, it looks like another heat wave of 4 or 5 days above 90.  So crockpot and grill it is!

Below you will find my plans, with any links to recipes that serve as inspiration.   As always, I will try to post the new recipes as the week goes on and I will continue to post those I haven't had a chance to post yet from the last month.

Enjoy your week and happy cooking!
Sarah

Week 28 - July 14, 2013

Sunday - leftovers

Monday- my hubby has a work dinner, so the kids and I will be eating meatless with beans & rice (I'll add some fried eggs, avocado, and salsa to mine along with some veggies)

Tuesday - pork souvlaki with shredded greek salad and tzaziki sauce, served with lentil, pea, & mint salad
http://www.foodnetwork.com/recipes/cat-cora/souvlaki-small-skewers-of-pork-recipe/index.html

Wednesday-  BLT chopped salad (substitute blue cheese, add chicken)
http://www.howsweeteats.com/2013/05/blt-chopped-salad-with-corn-feta-avocado/#more-32280

Thursday-  date night

Friday -  pizza and movie

Saturday-  BBQ chicken quinoa salad with garlic broccoli
http://iowagirleats.com/2012/06/05/bbq-chicken-quinoa-salad/

Blue Cheese Coleslaw

Ok, if you like blue cheese then you will LOVE this coleslaw.  It's a lightened up and quicker version of Ina Garten's recipe and a HUGE HIT!!!  I got the idea of adding mustard and blue cheese to an already delicious coleslaw and you won't believe what a flavor punch it delivers.  Plus, I substituted some greek yogurt for some the mayo to keep this on the lighter side.  With the strong flavors of the mustard and blue cheese, you won't miss the mayo one bit!  It's a great recipe that is far from the traditional.  I hope you enjoy it as much as we did!

Happy Cooking!
Sarah

Blue Cheese Coleslaw
recipe based on http://www.foodnetwork.com/recipes/ina-garten/blue-cheese-cole-slaw-recipe/index.html 

1 pkg of coleslaw mix
1 container (7 oz) 2% greek yogurt

1/2 cup good quality, lower fat, mayonnaise (I used Hellman's Olive oil)
3 T Dijon mustard

1 T apple cider vinegar
1 tsp celery salt
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper

1/3 cup crumbled blue cheese, the best you can afford

 In a large bowl, mix together the dressing.  Combine the yogurt, mayo, mustard, vinegar, celery salt, salt, and pepper with a whisk until well combined. 

Now to the best part...the blue cheese.  It doesn't take much to get the flavor.  Cut up the blue cheese...

and add it to the dressing.  Stir to combine.

Add the package of coleslaw and combine.  Allow the coleslaw to refrigerate for at least 2 hours before serving to allow the flavors to blend.  Enjoy!!!

Mexican Chopped Salad

Looking for a quick and easy salad that is light and easy, plus easy on your waist-line?  This has the perfect crunch from the iceberg and goes great with any tex-mex meal for some added veggies.  Plus it has a quick and simple homemade yogurt dressing.  You can even add more vegetables like red peppers, shredded carrots, darker greens...the possibilities are endless.  This recipe is the framework and you can add your creativity.  Enjoy!

Happy Cooking!
Sarah

Mexican Chopped Salad
recipe based on a Tex-Mex Salad recipe from the Food Network Magazine
1/4 cup 2% greek yogurt
1/4 light sour cream
2 T fresh lime juice
1/2 cup chopped cilantro
1/2 tsp sugar
1/2 tsp salt
pepper to taste
1 head of iceberg lettuce, shredded  (if you have a really large head of lettuce, only use 1/2 head)
1/2 cup of chopped tomatoes, whatever you have on hand
1/3 cup chopped scallions
1/3 cup shredded cheddar

In a large bowl, mix up your dressing first.   Combine the greek yogurt, light sour cream, lime juice, sugar, salt, pepper, and cilantro until well combined (a pictured below).

The creamy dressing - yummy!

Then add the chopped veggies and shredded cheese...

toss the salad and serve immediately! Do not add the veggies to the dressing until you are ready to eat.  Enjoy!

Best Banana Bread

I'm totally serious when I say that this is the best banana bread I have ever tasted.  It may not be the healthiest recipe I've made over the years, but it is the most delicious.  I've had a lot of banana breads in my lifetime and the recipe from Flour Bakery in Boston, MA is by far the best!  Thank you to my dear friend, Robin, for getting me this cookbook - it has changed baking in my house.

My family can't get enough of this bread.  I made it a few weeks ago and I made it again today.  I make it every time we have bananas going bad (and if I don't have enough I usually have a stash of rotten bananas in my freezer just waiting to be put in muffins and breads).  I also make it every time we have out of town guests and they always rave about it.  I decided that I need to share it, even if its not the most healthful bread.

This recipe is a must try - especially if you have young children.  This is a perfect sweet treat or "dessert".  If my kids are really lucky, I'll let them have some for breakfast with peanut butter or scrambled eggs for added protein.

Happy Cooking!
Sarah

Banana Bread
recipe adapted from Flour Bakery's recipe (found only in their cookbook called Flour)
1 cup unbleached all-purpose flour
1/2 cup whole wheat flour (or you can use all unbleached, total 1 1/2 cups, if you don't care about the healthier substitution)
1 tsp baking soda
1/4 tsp ground cinnamon
1/2 tsp kosher salt
1 cup plus 2 T sugar
2 eggs
1/2 cup canola oil
1 1/2 cups, or 3-5 very ripe bananas, peeled and mashed (it really depends on the size of the bananas themselves as to how many you need)
2 T light sour cream
1 tsp vanilla extract

Preheat your oven to 325 and prepare a 9x5 loaf pan.  I spray the pan with baking spray, which includes oil and flour, but you can simply oil and flour the pan yourself.

In a medium sized bowl, sift together the flour, baking salt, cinnamon, and salt.   Whisk to combine and set aside.

Using a stand mixer fit with a whip attachment, combine the sugar and eggs on medium speed for about 5 minutes, or until light and fluffy.

Yes, this is only the sugar and eggs combined...whipping it for 5 minutes incorporates a lot of air!

On low speed, slowly drizzle in the oil, being careful not to add it too quickly.  We worked hard to beat in a bunch of air so don't let the oil deflate it.  It's what keeps the bread so light and fluffy.

It has a smooth and shiny consistency.

Now for the rest of the wet ingredients: mashed bananas, light sour cream, and vanilla.  Add them at low speed just until combined.

Here is the end result up to this point:

Remove the bowl from the mixing stand.  The next step is done by hand.  With a spatula, slowly fold in the dry ingredients just until combined.  There should be no flour streaks, but be careful not to over-mix. 

folding...

Still folding...

Almost there...

Perfection!!!

Pour the batter into the prepared loaf pan and smooth out the top.  Tap the pan on the counter to ensure that there are no air bubbles. 

Bake at 325 for 1 hour to 1 hour and 15 minutes or until golden brown on top and the center springs back when you touch it.  If your finger sinks then it needs more time.  Every oven is different.  You can also use a toothpick to test the center.  Its done when the toothpick comes out clean.

Be ready to taste banana bread deliciousness!!!  Enjoy!  Thank you Flour Bakery!!!

Spinach & Tomato Pasta Salad

Pasta salads are a go-to summer dish.  They can be a side dish along some grilled meat or fish, or easily become a main dish to a meatless meal.   They are so versatile and quick to put together.  I like to create mayonnaise free pasta salads in the summer for a number of reasons:  they are healthier, they don't go bad in the heat, and they feel lighter in your stomach.  I often use whatever I have in the fridge (since I always have it packed with veggies).  These are always a hit with my family and guests alike.  Plus, if you have picky toddlers, just set some of the pasta aside and you have something for everyone.

Happy Cooking!
Sarah

Spinach & Tomato Pasta Salad
1 lb of pasta, I used cavatelli but you can use whatever you have on hand (to make it even healthier, use a whole grain pasta)
1/2 pkg baby spinach, chopped
2-3 tomatoes, chopped
1/4 cup grated parmesan cheese
1/4 cup pine nuts (optional)
juice of one lemon
1/4-1/3 cup olive oil (depending on your taste)
salt and pepper to taste

Cook the pasta according to the package instructions.  Meanwhile, mix together the ingredients for the dressing.  Whisk the lemon juice, olive oil, salt and pepper.  Once the pasta is done, drain and rinse with cold water.  In a large bowl, combine the pasta, spinach, tomato, cheese, pine nuts, and dressing.  Stir to combine.  Taste for seasoning and add more salt or pepper if necessary.  You can serve immediately or store in the refrigerator.  Enjoy!

Roasted Eggplant and Garlic Dip

Looking for a make a head dip for your next party that is simple, healthy, and can be served at room temperature or cold?  Look no further!  This roasted eggplant and garlic dip is amazing!  I ate it with pita chips as a snack, or with lot of fresh tomatoes and cucumbers and a few slices of grilled chicken as a light lunch.  You do need to love garlic as I do.  If not, you can cut it down to just a few cloves, but roasting the garlic gives it a much more mild and sweet flavor.  Definitely give it a try!

This eggplant dip is a great way to sneak in more veggies for your kids and yourself.  Plus it is gluten and dairy free!  And with no dairy, you don't have to worry about it sitting outside at a summer BBQ.  It's my version of babaganoush and I hope you enjoy it as much as we do. 

Happy Cooking!
Sarah

Roasted Eggplant and Garlic Dip
2 eggplants, washed
1 head of garlic, cut in half
2-3T olive oil

salt & pepper to taste
1 T chopped fresh cilantro
1 T olive oil
 juice of 1/2 lemon

This couldn't be easier.  Place the eggplant and garlic on a baking sheet lined with foil (no mess clean up).  Cut at least 8 slits in each eggplant and drizzle both the eggplant and the garlic clove halves with the olive oil (its especially important to make sure each clove of garlic is covered in oil - not drenched, just a little).   Bake at 325 for 1 hour. 

After the eggplant and garlic are roasted.  The garlic is so yummy, you could just spread it on bread and eat it.

In a food processor (I only have a mini attachment for my blender, so use what you have), combine the eggplant and garlic until smooth.

Add the salt and pepper to taste, cilantro, olive oil, and lemon juice.  I prefer this with much more salt than my mother, so it truly is to your own taste.   Pulse again until well blended.  Be sure there are no remaining chunks of garlic.

Pour the dip into a bowl and serve immediately with your favorite dippers.  You may also serve this dip chilled, but either way it's a winner!