I recently purchased a new digital camera to enjoy time to myself and an opportunity to reconnect with nature.
Last weekend, I visited the Phoenixville Farmer's Market to test out the various camera settings. I was delighted to see the colors that nature's bounty provided my photo session. Fortunately for you, these photos also showcase the best items to purchase at the market this time of year.
So as you plan your summer recipes, think about using these tasty and delicious treats – nature's gift to us all. Unsure of how to use a certain vegetable? Just ask! That's what I'm here for.
2 tablespoons olive oil mayonnaise
Juice of half a large lime, plus more to taste
Siracha to taste (~2 tsp)
3/4 to 1 pound seedless cucumber, washed, chopped
2 thin or 1 regular scallions, thinly sliced
2-3 large or 4-5 small radishes, thinly sliced
Chopped cilantro or flat-leaf parsley
Mix dressing ingredients in bowl with whisk until well blended. Add salad ingredients. Toss. Serve.
Makes 5 Servings
1 3/4 cups water
1 cup uncooked quinoa
1/2 cup coarsely chopped red pepper
1/4 cup chopped fresh cilantro
1/4 cup raisins
1/4 cup chopped cucumber
1/4 cup fresh lemon juice (or lime juice)
2 tablespoons chopped green onions
1 tablespoon Stony Brook Oils pumpkin seed oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
Combine water and rice in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 20 minutes or until liquid is absorbed. Remove from heat; fluff with a fork. Stir in remaining ingredients. Cover; let stand 1 hour. Serve chilled or at room temperature.
1 medium tomato, halved (use half for dressing and throw other half in salad, or use for dipping)
1 Tbsp red wine vinegar
1 Tbsp fresh lemon juice (about 1/2 lemon)
2 tsp dijon mustard (honey dijon works well, too)
Pinch of natural sugar (you can also use Stevia)
2 tbsp extra-virgin olive oil
1/2 small clove garlic, minced (I used a bit more)
1/4 tsp dried oregano
1/4 tsp dried basil
Himalayan or kosher sea salt
Freshly ground pepper
Put all ingredients in blender and blend, or put all ingredients in drink shaker and shake. Tastes good either way!
Only 38 calories for a 2 TBSP serving. Serve over salad, with veggies for dipping, or as a marinade. If used as a marinade, multiply the recipe by 8 for 1 lb of chicken.
Also, if you use avocado, nuts, olives, cheese and other fat sources on your salad, omit the oil and save some added fat calories! The dressing is still delicious!
1/2 cup low-fat plain Goats milk yogurt or regular yogurt
2 tbsp low fat mayonnaise
2 tbsp nonfat unsweetened almond milk (or fat free milk)
2 tbsp ketchup
2 tsp Worcestershire sauce
Kosher salt (I use Himalayan sea salt)
1/4 tsp chipotle powder
3 tbsp sweet pickle relish (or dill pickle relish if you want less sweet)
3 tbsp minced red bell pepper
Mix in blender. If you want to have a bit more texture, add the relish and bell pepper at the end.
For a fun twist on omelets, and a little more flavor, try these! The kids will love them...and so will the spouse.
6 whole large eggs
6 large egg whites
1 cup spinach, chopped
3-4 oz thinly sliced ham, diced
½ tsp salt (I used 1/4 tsp, because of the ham)
¼ tsp Pepper
¼ tsp garlic powder
½ cup shredded cheese
Preheat oven to 350 degrees.
Beat eggs in bowl with garlic, salt and pepper. Mix in ham, spinach. Spray pan with non-stick spray. Pour 1/3 cup of mix in each muffin tin. Bake for 15-20 minutes. Add a sprinkle of shredded cheese to top of muffins. Bake an additional 5 minutes.
1 Box Gluten Free Quinoa-based Pasta (Penne or Fusili)
2 Tbsp Olive Oil or Organic Canola Oil, Divided
1 lb Chicken Breast (cut into chunks)
1/4 tsp garlic powder
Salt and Black Ground Pepper Taste
1/2 tsp onion powder, divided
1 to 1 1/2 Tsp minced garlic (3 cloves)
3-4 Cups Spinach
1/2 tsp red pepper flakes
1 Tsp Chili Powder (or more to taste), Divided
1/2 Tsp Oregano (or more to taste)
2 Tbsp Reduced Fat (or FF) Sour Cream
1 Tsp Grated Parm Cheese (I used Kraft)
1 Tbsp milk or light cream
1/4 Cup Low Fat White Cheddar Cheese
Bring water to boil in large stock pot.
In second pot, heat 1 tbsp olive oil on Med-High heat. In the meantime, season chicken with salt, pepper, chili powder, 1/4 tsp onion powder, and garlic powder. Place chicken pieces in oil and toss until browned on all sides. Turn down heat and cook through. Set aside on plate and cover with foil to keep warm.
When water is at a boil, cook pasta for 8-10 minutes, or until desired consistency is reached
Put spinach in food processor to puree/mince. I actually keep a bag of fresh spinach in my freezer to use for smoothies. This spinach is perfect for this recipe. I leave part of the spinach unpureed for a mixed texture.
Pour 1 remaining oil back into pot used for chicken. Sautee minced garlic for 1-2 minutes, then add spinach, red pepper flakes, chili powder, and oregano. After 2 minutes, add sour cream and parmesean cheese. Add 1 Tbsp milk or light cream to thin out the sauce a little. Then toss in cooked pasta and chicken. Add shredded cheese. Top with ground pepper if desired...and ENJOY!
This makes 4 servings.
What is tsimmis (or tzimmis) you ask?
Tsimmis is an old Yiddush term, meaning "small, but simple dish to make." Honesltly, I'm not sure if this is the actual meaning, but I read it somewhere once and the definition is very fitting, because this is truly a very simple dish to make.
And why am I sharing this recipe on Reshaping Nutrition?
This dish is part of my heritage and family tradition! Growing up, tsimmis was a staple during our Jewish holiday meals. My mother made this dish for passover and/or Rosh Hashanah, as a side dish to the brisket, salmon or chicken. I was not a tsimmis fan growing up. I hadn't yet developed my love for sweet potatoes and the dish tasted more like a dessert to me than a side dish. As I learned to cook, I became more adventurous with trying new things and I eventually fell in love with this holiday staple.
I often spend time learning how to make my mom's famous holiday dishes healthier. And so far, this dish has been my favorite dish to "reshape". Mom's recipe isn't too unhealthy, but it lacked the savory component that I wanted and it had too much brown sugar and added calories.
Mom's Recipe (amounts vary by year): sweet potato, baby carrots, prunes, dried fruit, brown sugar, pineapple juice, water.
2 Medium to Large Sweet Potatoes, peeled and cubed
1 bag sliced carrots (I got the ones with ruffles)
2 gala apples, peeled and cubed
1/4 teaspoon ground cardamom (or thyme)
1 tsp dried romsemary leaves (or fresh)
1 tsp cinnamon (or more to taste)
1 cup water
1 packet stevia (omit if you don't want it as sweet)
1 tbsp maple syrup
1 tsp orange zest (optional)
Throw is all in a crockpot for 3-4 hours on high, or 5-6 hours on low. Sweet potatoes and carrots should be tender, but not too mushy.
Serves 2-3 (Double for family of 4)
I know it sounds crazy....tuna with quinoa and portabello mushrooms?? If the tuna part turns you off, simply swap for chicken, tofu, or leave it all out. The good news is that quinoa is a complete protein, so you don't really need any of it! I used tuna, because I wanted quick and easy. This has lots of flavor and is packed with protein, fiber, and nutrients! Careful about the sodium though. This dish is a little higher in sodium than most of my concoctions.
In glass baking pan, lay slices of mushrooms. Brush with ginger dressing on both sides of each slice. Cover with saran wrap and stick in fridge for 2-3 hours.
Cook Keen One quinoa as directed on package with water OR cook plain quinoa with broth by bringing to boil, then allowing to simmer for 7-8 minutes until you can fluff with fork.
Meanwhile, grill slices of mushrooms on grill pan until tender, then chop and toss into quinoa mixture along with tuna (or chicken). Allow to continue heating. Then add spinach and tomatoes until spinach wilts.
Add pepper for flavor and serve!
Preheat the oven to 450°. Arrange the vegetables in a casserole dish (a glass Pyrex dish works well). Add the oil, salt, and pepper and mix well. Cook for 45-60 minutes, stirring occasionally for even roasting. Remove from the oven and sprinkle with dulse granules and lemon juice.
To learn more about root vegetables, CLICK HERE
"I have taken several of Rachel's workshops! All of them have been educational, challenging and enjoyable. The most recent "Reshaping You" workshop has helped me with my mental, emotional and physical aspects of becoming healthier! Rachel is a great motivator! Thanks!" - C.K.
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