Moroccan Vegetable Soup

It’s officially fall. To keep the windows slightly ajar and feel the crisp autumn air, I concocted a dish to counter the chill in the air with a warm, sweet-smelling soup. Using the last of my zucchini, some farm-fresh kale, and a few root vegetables, the aromas from this soup will surely keep you warm. The typical spices in Moroccan-style dishes are warm and sweet. Cinnamon, cumin, ginger, turmeric – all have amazing health benefits. Add more spices to this soup for added flavor and a kicked-up health benefit, if you’d like.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 1 medium zucchini, cut into 1 inch cubes
• 2 small yellow squash, cut into 1 inch cubes
• 1 sweet potato, skin on, diced
• 1 tsp ground cinnamon
• 1 tsp ground cumin
• ½ tsp ground ginger
• ¼ tsp ground cloves
• ¼ tsp ground nutmeg
• ¼ tsp ground turmeric
• 1/8 tsp curry powder
• 2 cups low-sodium chicken stock
• 2 cups water
• 1 large bunch of kale, leaves torn (about 4-6 cups)

Directions:

1. Heat olive oil in a large Dutch oven. Add chopped onion and sauté until golden brown. Mix in zucchini, yellow squash, and sweet potato cubes. 
2. In a small bowl, combine spices. Add to sautéed onions. 
3. Add chicken stock and water. Allow mixture to simmer until sweet potatoes are soft (about 25-30 minutes). 
4. Stir in kale, and cook until wilted (about 2-3 minutes). 

Garden Salad and House Thousand Island Dressing

After a successful nutrition software conference in Indiana this week, I planned to stop by my grandfather’s house to visit him and his beautiful garden. A long conference with business-style boxed lunches can be great, but veggie-less. What a beautiful surprise my grandpa had waiting for me at his table: fresh garden salad and family conversation. One thing that I have learned from my family is that fresh is best. Our Midwestern gardens may be coming to a seasonal end, but out time together around the table must go on. Whether your vegetables are from your backyard, farmer’s market, or grocer, eat them in plenty with the people that you love. This recipe is dedicated to my grandfather.

Garden Salad

• Fresh spinach greens
• Tomato, sliced
• Onion, sliced
• Cucumber, peeled and sliced
• Zucchini, peeled and sliced

Directions: Toss your garden vegetables together. You can use any vegetables in your garden or those that appeal to you at your local farmer’s market or grocer.

Thousand Island Dressing

Ingredients: 

• 3 eggs, hard boiled
• ¼ cup Worcestershire sauce
• 1 Tbsp white sugar
• ¼ cup white vinegar
• 1 pinch ground cloves
• 2 cups non-fat Greek yogurt
• ½ cup mayonnaise
• ¾ cup sweet pickle relish
• ½ cup chopped black olives
• ½ cup diced red bell pepper

Directions:

1. Peel and chop eggs. Set aside. 
2. In a medium bowl, mix chopped eggs, Worcestershire sauce, sugar, vinegar, cloves, Greek yogurt, mayonnaise, relish, olives, and red pepper. Place ingredients in a food processor and blenderize until fully mixed.  
3. Chill in refrigerator until ready to serve on any garden salad. Or, use as a veggie dip!

Fennel Chicken Stew

i love preparing fall-themed dishes. in the past, I never enjoyed fennel and often substituted onion for this root vegetable. while onion may be a possible substitute, cooked fennel provides a much more aromatic flavor than that of its robust raw version. not a fan of licorice or anise flavors? do not let the raw version deter you. roasted or stewed, this vegetable will surely have you vying for more. this recipe is adapted from real simple magazine, an excellent use of fennel. and, what not a better way to ward of the chills with a dose of nutrients – fennel is an excellent source of vitamin c!

fennel chicken stew (serves 6)

ingredients:

• 6 boneless, skinless chicken thighs
• 2 fennel bulbs, cut into wedges, plus 2 tbsp fennel fronds
• 2 cups low-sodium chicken broth
• 2 cups water
• 1 cup wild rice mix
• 1 small onion, chopped
• 1 tbsp paprika
• salt and pepper, to taste

directions:

1. combine chicken, fennel bulbs, broth, rice mixture, onion, and paprika into a slow cooker. 
2. cover and cook on low for 6-7 hours or until chicken and fennel are tender. 
3. sprinkle with fennel fronds and salt and pepper to taste.

baked eggplant

i recently acquired some beautiful eggplants from a friend’s local csa (community supported agriculture). there are many different varieties of egg plants, but any type can be used to create this dish. although the weather is still stifling, fall is approaching, and the thought of a comfort food like eggplant parmesan was too enticing. of course, i make mine the healthy way, but i would recommend this to anyone!

baked eggplant (4 servings) ingredients:

• ½ cup whole wheat flour
• ½ cup dry bread crumbs
• 2 tbsp italian seasoning
• 6 oz nonfat greek yogurt
• 1 tbsp nonfat milk
• 2 small eggplants, sliced ¼ inch thick
• 1 tbsp olive oil
• 1 (14 oz) jar marinara sauce
• 4 oz parmesan cheese, grated
• 1 (8 oz) package spaghetti pasta, prepared
• salt and pepper, to taste

directions:

1. preheat oven to 375°F. spray 2, 9x13 inch pans with nonstick spray.
2. in a small bowl, combine flour, bread crumbs, and Italian seasoning.
3. in another small bowl, mix Greek yogurt and milk.
4. dip eggplant slices into Greek yogurt mixture. Then, dip into breadcrumb mixture.
5. place dipped eggplant slices into prepared pans.
6. bake for 10-12 minutes or until tops are golden brown. flip eggplant slices. bake an additional 10-12 minutes or until slices are browned on both sides.
7. place baked eggplant on top of prepared pasta and marinara. sprinkle each serving with 1 oz of freshly grated parmesan cheese and salt and pepper to taste.

hickory grilled salmon

Often people shy away from preparing their own seafood. I would recommend choosing fresh salmon from your local seafood market or high-end grocery store like Whole Foods. I like to prepare fish on a wooden plank, but you can also grill or bake salmon in a foil packet with a little olive oil. This is one of the easiest dishes you can prepare for yourself, family, or a small group of guests.

I dusted my filet with an amazing spice blend called Mural of Flavor from a local spice company in Wisconsin called Penzey’s Spices. It is composed of shallots, onion, garlic, thyme, rosemary, basil, coriander, lemon peel, black pepper, chives, green peppercorns, dill weed, and orange peel. While you can purchase this blend online, you can also use any salt-free blend from your local grocer.

hickory grilled salmon (4 servings)

ingredients:

• 1 lb salmon filet
• 2 Tbsp olive oil
• 1 ½ tsp salt-free seasoning blend

directions:

1. Pre-heat grill to a medium heat.
2. Rub a hickory wood plank (or any variety wooden planks) with 1 Tbsp olive oil (more may be needed depending on the size of the wooden plank).
3. Place fresh salmon filet on oiled plank (skin-side down). Brush remaining 1 Tbsp olive oil on flesh side of salmon. Sprinkle with seasoning.
4. Place wooden plank on heat, and grill 10-12 minutes or until fish is cooked through.
   
   
   

Purple Potato Salad

Memorial Day is coming. The weather is warming. Grills are firing up. This can only mean one thing: POTATO SALAD season has begun. I have never settled for ordinary, and so this is not just any potato salad – it’s zesty, crunchy, and purple all over! My local Whole Foods had purple potatoes on sale, and I could not pass them by. I promise, this is a healthy, delicious and sure to “wow” your guests. What are purple potatoes, you ask? Well….you are about to find out.

Purple Potato Salad (serves 6-8)

Ingredients:

• 2 pounds purple-skinned potatoes, quartered
• 1 head garlic, halved
• ¼ tsp red pepper flakes
• 5 Tbsp apple cider vinegar
• 1 medium red onion, halved and thinly sliced
• 1 tsp sugar
• ½ cup Greek yogurt
• 3 Tbsp light sour cream
• 1/3 cup horseradish, drained (not the sauce – just plain horseradish)
• 2 stalks celery, sliced
• 3 dill pickles, diced
• 3 Tbsp fresh dill
• 2 Tbsp chopped fresh parsley
• 1 dash salt
• Freshly ground pepper

Directions:

1. Combine potatoes, garlic, red pepper flakes, and 1 tablespoon vinegar in a medium saucepan and cover with water.
2. Bring to a boil and simmer, uncovered, for 7 – 10 minutes, or until potatoes are soft.
3. Drain potatoes, discarding garlic. Allow potatoes to cool.
4. Meanwhile, sauté onions in a small saucepan until tender. Set aside.
5. In a large bowl, combine remaining 4 tablespoons of vinegar, sugar, Greek yogurt, sour cream, and horseradish. Add celery and pickles.
6. Gently add potatoes, onions, dill, and parsley to yogurt mixture.
7. Season with salt and pepper, and refrigerate until ready to serve.

Crisp Asparagus & Broccoli Salad

The days are getting longer, the sun is starting to shine, and it’s time to bring back our fresh and humble vegetables. This salad is extremely green (and even greener if you can get these food items locally, in season). Regardless, there is nothing like a fresh salad to start your evening meal right. I added grilled salmon to my salad, but you can eat this just as it is. Bring a little more green into your life with fresh asparagus, broccoli, and arugula – maybe it will start our growing season early this year!

Crisp Asparagus & Broccoli Salad (serves: 4)

Ingredients:

• 1 bunch fresh broccoli (about 5-6 cups)
• 1 bunch fresh asparagus
• 1 bunch fresh arugula, chopped
• Olive oil spritz
• Salt and Pepper, to taste
• 1 Tbsp balsamic vinegar
• 1 Tbsp olive oil
• ¼ cup freshly grated parmesan cheese

Directions:

1) Preheat oven to 375°F. Line two baking sheets with foil. Spritz with a thin layer of olive oil cooking spray.

2) Cut off broccoli florets from stems (about 5-6 cups), and place florets on a single layer on one baking sheet. Spritz broccoli florets with olive oil. Season lightly with salt and pepper.

3) Cut asparagus into 2-inch segments, and place in a single layer on the other baking sheet. Spritz asparagus with olive oil. Season lightly with salt and pepper.

4) Place broccoli and asparagus in preheated oven for 15-20 minutes, or until vegetable edges begin to brown.

5) Meanwhile, place arugula in a large bowl. Toss with balsamic vinegar and olive oil.

6) When broccoli and asparagus are slightly roasted, top arugula with roasted vegetables. Add freshly grated parmesan cheese. Toss salad.

Kitchen Sink Muffins, what?!?!

I like to freeze produce from Farmer’s Markets at the end of harvest to get the fresh taste of ‘home’ in my dishes and baked goods. It’s spring cleaning time, and for the avid cook – that means the freezer and pantries too! I always keep certain items on-hand: dried fruit, nuts, flour, sugar, spices, etc, but it was time to use those browning bananas and the pumpkin I froze from last harvest (canned pumpkin will work as well). 

I call these “Kitchen Sink” muffins because they are a little of everything  - anything I can find in my cupboards, refrigerator, or freezer. Shape up or ship out with these muffins! They are loaded with good-for-you fruits, vegetables, and nuts (Think: an extra dose of vitamins and minerals!). Already high in fiber, try adding a small handful of flax or chia seed  to the batter for a little boost. Clean out your kitchen and your body with these little bites of goodness!

“Kitchen Sink” Muffins (serves 24)

Ingredients:

• 2 ripe bananas, mashed
• 2 eggs
• 1/4 cup vegetable oil
• ½ cup unsweetened applesauce
• 1 1/3 cups pumpkin puree
• 1 cup white sugar
• 2 ½ cups whole wheat flour
• 1 tsp baking powder
• 1 tsp baking soda
• ½ tsp salt
• 2 tsp pumpkin pie spice
• 2 tsp cinnamon
• ¾ cup raisins
• ¾ cup shredded carrots
• 1 medium apple, chopped
• ½ cup chopped nuts (almonds, walnuts, or pecans)

Directions:

1. Preheat oven to 350°F. Line 2, 12-each muffin tins with paper muffin cups or grease lightly.
2. In a large bowl, stir together mashed bananas, eggs, oil, pumpkin, applesauce, and sugar.
3. In a smaller bowl, combine flour, baking powder, baking soda, salt, and spices. Stir into banana mixture until just combined.
4. Fold in raisins, shredded carrots, chopped apple, and nuts.
5. Pour batter into prepared muffin tins.
6. Bake at 350°F for 15-20 minutes, or until a toothpick inserted into the center of a muffin comes out clean.