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3 ounces leftover cold sliced pork from Roasted Pork Tenderloin with Porcini Broth (click here for recipe)
1 cup cooked barley
1 cup sautéed mushrooms
4 cups arugula
2 tablespoons Whole Grain Mustard Vinaigrette (click here for recipe)
1 tablespoon toasted chopped hazelnuts
Toss pork, barley, mushrooms, and arugula with vinaigrette. Top with hazelnuts.
Calories (kcal) 670 Fat (g) 46 Saturated Fat (g) 9 Cholesterol (mg) 70 Carbohydrates (g) 39 Dietary Fiber (g) 7 Total Sugars (g) 3 Protein (g) 29 Sodium (mg) 100
Barley Salad & Why You Should Eat It More Often
Barely is a super grain in terms of its high nutritional merits and was one of the first grains to be cultivated the world over by our ancient ancestors. As craft beer fans we also have deep appreciation for its contribution to the foundation of brewing (and the rise of civilization that happened on the side).
We love using it as a cooking ingredient – in soups, stews, risottos, and especially in hearty salads. Cooked barley has an enjoyable texture and flavor and its health benefits help counter any adverse effects of (sometimes) too liberally enjoying craft brews.
- Cooking spray
- 4 (4-ounce) beef tenderloin steaks, trimmed
- ½ teaspoon salt, divided
- ¼ teaspoon black pepper, divided
- 2 teaspoons butter
- ½ cup prechopped red onion
- 1 (8-ounce) package presliced cremini mushrooms
- 2 tablespoons fresh lemon juice
- 1 (5-ounce) bag baby arugula
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle beef with 1/4 teaspoon salt and 1/8 teaspoon pepper. Add beef to pan cook 4 minutes on each side or until desired degree of doneness. Remove beef from pan keep warm.
Melt butter in pan coat pan with cooking spray. Add remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, red onion, and mushrooms to pan sauté 4 minutes or until mushrooms release their liquid. Combine juice and arugula in a large bowl. Add mushroom mixture to arugula mixture toss gently to combine. Arrange 1 1/2 cups salad mixture on each of 4 plates top each serving with 1 steak.
This week’s shopping list is focused on the Mediterranean diet staples like vegetables, fruit, whole grains, and vegetarian-friendly protein, plus a few pantry items. It assumes staples like olive oil, salt, and pepper are already on hand.
- Produce: 1 bag clementines, 1 bunch bananas, 1 large English cucumber, 1 bunch parsley, 2 large sweet potatoes, 2 medium yellow onions, 1 medium bunch Swiss chard, 1 lemon, 1 small head celery, 2 medium carrots, 12 ounces cremini mushrooms, 1 (5-ounce) box baby arugula
- Refrigerated: 1 large tub plain Greek yogurt, 4 ounces garlic and herb goat cheese, 1 pound unsalted butter, 1 dozen eggs
- Pantry: 1 box quinoa, 1 box pearled barley, 1 (12-ounce) jar roasted red peppers, 1 (6-ounce) jar Kalamata olives, 1 (28-ounce) can diced tomatoes, 1 (15-ounce) can chickpeas, 1 (15-ounce) can cannellini beans, 2 quarts low-sodium vegetable broth, 1 box of dried penne pasta, red wine vinegar, dried oregano, dried bay leaves, ground cinnamon, za’atar, red pepper flakes, 1 ounce dried porcini mushrooms, all-purpose flour
- Other: 1 bag or box of store-bought muesli
Vegetarian Barley Toss
Actually, let me try to come up with my own new colorful, healthy slogan, eh!? Okay, here goes:
“Taste all that color, chach mcgrach.” Ehhh, boring.
“It’s like eating crayons, but not as waxy.” Why do I kind of like that?
“Because sweating in Hypercolor is sexy.” What? No.
“You smell like a rainbow.” Okay maybe not.
“Remember the rainbow you just ate? That was awesome.” I give that a 6.
“I feel like rainbows tonight! Like rainbows tonight! LIKE RAINBOWS TONIGHT.” We’re getting there.
“Hold me closer, tiny paint stooooore.” Okay that has nothing to do with anything.
“They don’t call it pigmentation for nuthin!” . . . yeah no one says that.
“It’s like eating paint samples, but not as, you know, deathy.” This is going downhill, isn’t it?
“Get that prism in your mouth already.” I’m leaning towards this one.
I’m feeling really solid about a few, if not all of those. I’ll let you know how my very important imaginary meeting goes with the staff at . . . Sloganvilletopia (?) this afternoon.
In the meantime, colorfy yo’ face!
Vegetarian Barley Toss:
What it took for 4 (or 6 side dishes):
* 1 cup uncooked barley (quick cooking is fine)
* 4 Tbs. extra-virgin olive oil, divided
* 2 or 3 cloves garlic, minced
* 1/2 bunch asparagus, ends trimmed and sliced on the diagonal into 1-inch chunks
* 3 cups arugula
* 2 mini sweet red peppers (or 1 red bell), seeded and diced
* 2 mini sweet orange peppers (or 1 orange bell), seeded and diced
* 1 (14.5 oz) can chickpeas, drained and rinsed
* 1/2 cup chopped sun-dried tomatoes (or dehydrated)
* juice from half a lemon
* 1 pinch crushed red pepper flakes
* 1 pinch coarse salt and freshly ground pepper
* 1/2 cup freshly chopped parsley
Bring 3 cups of water to a boil. Add the barley and a pinch of salt reduce heat to low and simmer until cooked through yet toothy, about 40 minutes. (or if you’re using quick cooking, like 5 seconds.) Drain and transfer barley to a large bowl.
Bring 1 Tbs. oil to a medium-high heat in a large sauté pan. Add the asparagus and sauté until crisp-tender and bright green, 3 minutes. Add the garlic and bloom 30 more seconds. Remove from heat.
To the barley bowl, add the sautéed asparagus, arugula, diced peppers, chickpeas and tomatoes.
In a small bowl, whisk together the remaining 3 Tbs. oil with the lemon juice, crushed red pepper, and a pinch of salt and pepper. Pour dressing over the barley mixture. Add parsley and give everything an enormo toss. Then start a band called The Enormo Tosses.
10 Fresh Thanksgiving Salads You Can Make Ahead
Sure, Thanksgiving might be mostly about the turkey, stuffing, and mashed potatoes, but that doesn&rsquot mean you should skip the greens. Thanksgiving salads are a fresh counterpoint to all of the carb-heavy plates. And when you&rsquove got an exciting salad selection picked out, eating veggies won&rsquot feel dutiful. You need something that&rsquos light with interesting texture and color to stand up to all of the other healthy dishes. You also need something with a bit of structure that won&rsquot wilt immediately, especially if you do Thanksgiving family style.
Luckily, each of these 10 options fits the bill. And, as an added bonus, each one is also make-ahead. Take our shaved Brussels sprouts with manchego and almonds&mdashyou can assemble the entire dish the day ahead, and the Brussels won&rsquot brown or turn soggy during the meal. Our grilled radicchio salad with goat cheese, thyme, and grapes has smoky, tangy, salty, and sweet components. It&rsquos balanced and complex and won&rsquot be shoved to the far corner of the dinner table. Several of our other salads have sweet-tart elements in them like apples, citrus segments, and pomegranate seeds. Think about it: These flavors are in cranberry sauce, too, and pair exceptionally well with roasted meat. You might even be compelled to add some of these options to your regular weeknight dinner rotation.
4 of 10
Spaghetti and Meatballs
The classic combo of spaghetti and meatballs gets a healthy upgrade with lean bison meat. Feel free to swap the iceberg lettuce with any other green for an extra punch of nutrients.
Ingredients: multigrain bread, ground buffalo, garlic, dried sage, onion, eggs, salt, black pepper, olive oil, low-sodium pasta sauce, whole-wheat spaghetti, iceberg lettuce, reduced-fat oil and vinegar dressing
Teczcape-An Escape to Food
Not only are vegetable egg frittatas nutritious and healthy, they are typically easy and versatile recipes, making them convenient add-ons to veggie bowls and grain bowls.
If you enjoy slightly harder cheeses like Aged Cheddar or Gouda (compared to softer cheeses e.g. Brie cheese, Mozzarella cheese), you will appreciate this Gouda Cheese Egg Frittata better, as it is not going to be stringy but instead a firm (just like firm-tofu, firm does not mean hard) bite of the baked egg. All cheeses alike, they will meld into goodness under the heat of the oven, and the Gouda cheese notes give so much depth and flavor to the egg.
Wonton Dumplings Veggie Salad Bowl
Wontons/ dumplings, dough-based skin wrapper (carbs) filled with meat-veggies (protein and fiber) is a combination of meal components all in one morsel. In fact, a plate of 12-20 wonton dumplings (depending on dumpling size) can be stand-alone meal for some of us. Homemade or store-bought, freezer-friendly wontons also make great versatile recipes in soups, salads or side-dishes.
Personally, I prefer to enjoy wontons/dumplings with veggies - wonton salad or call it wonton dumplings veggie-bowl e.g. Broccoli Cabbage with Wontons or Asparagus, Cauliflower with Wontons or this Oven-Roast Zucchini and Steamed Broccoli with Wonton Dumplings.
Low-Carb/ No-Carb Chicken Collard Wraps
Low-carb or no-carb seekers for Healthy Rainbow Veggies Lavash Wrap or Veggie Egg Omelet and Sweet Potato Tortilla Wrap can now turn to this quick and easy Chicken Collard Wraps.
A fuss-free recipe using collard greens (cabbage is a good alternative) and leftover chicken.
One Chap's PantryIngredients:
2 lbs Pork Loin, cubed 1/2 inch
1 1/2 lbs Sauerkraut, rinsed and drained
1/2 cup White Onion, minced
2 Tbsp Vegetable Oil
4 Tbsp Sweet Paprika (Hungarian preferred)
2 cloves Garlic, minced
1 tsp Caraway Seeds
2 cups Tomatoes, crushed
1/2 cup Brown Sugar
2 Bay Leaves
1 cup Barley
1 1/2 cups Water
1/2 cup Sour Cream
Salt and Pepper to taste
- In a large pot, brown the Pork, Onion, and Garlic in the Vegetable Oil.
- Add the Paprika and Caraway Seeds and saute for 3 minutes.
- Add all other ingredients except the Sour Cream and mix well in the pot so that everything is incorporated.
- Pour into a deep baking dish and bake for 30-45 minutes.
- Remove from the oven, and stir in the Sour Cream.
NOTES: This style of Sauerkraut is inherited from my family. I’ve heard about it being done with Ketchup instead of Stewed Tomatoes, but I just can’t bring myself to do that. The recipe came verbally from my paternal grandmother’s maternal grandmother Elisabeth Stefani Schwarz Lanser. The use of Tomatoes is a Hungarian/Slovak influence. She was from the town of Metzenseifen , now Medzev in Slovakia on the Hungarian border. The town consisted of Germans who had moved there in the 13th century. One can see the influence of the three cultures in this dish. The Hungarian name Székelygulyás signifies that this is thick cabbage goulash.
Substitute sliced Kielbasa or Roast Duck for the Pork
Spice it Up: Add 1/2 tsp Hot Paprika or Cayenne Pepper
M›Ɣ – Leaving out the Pork Loin, will still yield a very tasty Sauerkraut.
Teczcape-An Escape to Food
Salad is a great way to balance out the heat from grilled (outdoor grilling, BBQ) food. As with more grilled foods, salads are also perfect cut-the-grease (or cut-the-guilt?) accompaniments or should I say, a complementary balance of clean and fresh flavors to the charred smoky grilled items.
When it comes to salads, I usually like to keep the dressing simple sometimes to the extent of doing without the dressing, making use of the "juice" of the fruits (if I am doing a vegetable and fruit salad) for the "dressing" job instead.
A Honey-Mustard Vinaigrette does not really work in this case. What do you think?
Arugula, Apricot, Apple, Blueberry, Mango Salad with Honey-Mustard Vinaigrette
Ingredients include a garden harvest of arugula and medley of fruits. Sometimes, to hold the vegetables together, a simple vinaigrette can be prepared.
Arugula from our garden
Honey-Mustard Vinaigrette includes whole-grain mustard, honey, extra-virgin olive oil.
Dress the vegetables using the vinaigrette, then top with fruits and lightly toss in the fruits with the dressed vegetables.
Personally, I would do without the vinaigrette next time as there is too much complexity. The different fruits groups such as stone fruits (apricots), berries (blueberries), apples and mangoes have their own distinct flavors that very much work well together with the garden greens, but the vinaigrette is just an overkill. I will keep the vinaigrette dressing solely for vegetables in future.