Chilled Gazpacho Soup

Chilled Gazpacho Soup
Serves 2 – 3
Can be doubled | Can be halved

Sometimes, on a hot, humid day, coming up with an appetizing meal can be challenging. On days like that we make gazpacho. Run out to the garden (or farmers market), pick up the goods, grab a can of tomatoes from the pantry, and make a date with your blender! It’s easy, quick, and tastes like a delicious, zesty blended salad in a soup bowl. You can serve it as an appetizer or a salad course with a larger meal, but it’s also perfect as a light lunch or quick snack on its own. Being free of any fats or oils, and made primarily from fresh veggies and herbs along with a squeeze of lemon and some sea salt, it’s naturally cleansing and invigorating for the body. You just feel good after enjoying a bowl of fresh, homemade gazpacho.     ~ Susan

Ingredients:

1 medium cucumber – roughly chopped
1 red or yellow bell pepper – seeded and roughly chopped
1 green pepper – seeded and roughly chopped
1/2 of a large vidalia onion – roughly chopped
1 large or 2 smaller garlic cloves – minced
2 roma tomatoes (or equivalent – roughly chopped)
1/2 cup chopped fresh parsley
1/4 cup fresh basil leaves
2 tablespoons fresh lemon juice
1 14.5 oz can of whole tomatoes plus the juices – we really like Muir Glen brand
sea salt & fresh ground pepper to taste

Instructions:

Put everything except salt & pepper in a blender (in smaller batches if needed) and blend until nicely pureed, while still leaving a bit of texture left in the mix.

Season to taste with salt & pepper.

You might like it with more lemon added, which really livens up the whole flavor.

Serving Suggestions:

Gazpacho is perfect “as is” but you can jazz it up when serving with a drizzle of olive oil, a dash of cayenne pepper, and/or a garnish of fresh snipped herbs such as parsley, chives or scallions.

Toasted whole grain bread topped with a slice of cheese makes this a complete meal, and one you’ll probably be craving again soon!

For a gourmet appetizer serve small bowls of chilled gazpacho topped with chilled cajun-seasoned shrimp and a sprinkle of grilled corn kernels. Gorgeous and delicious.

Turkey Kebabs

Turkey Kebabs
Serves 3 to 4
Can be Doubled| Can be Halved| Freezes Well| Makes Great Leftovers

Kebabs are one of my favorite foods because they’re so versatile- you can fold them inside a pita for a great lunch or serve them as an appetizer before dinner or make it your protein for your evening meal. And, a well made kebab is just so tasty. They’re a mainstay at Indian restaurants and across the Middle East and countries like Turkey and Egypt. Unfortunately, many restaurants, especially Indian ones, fold cream cheese into the kebab mixture to make them more moist or brush them with loads of butter or ghee while they cook. My recipe uses NO oil, NO breadcrumbs and NO other fatty additions. Cilantro, ginger, onion and cumin combine well here to create a kebab that shines with flavor and softness. You will be amazed how good and easy they are. I always make a double or triple batch of these and freeze the extras so they’re easily on hand. If you love kebabs like me, I suggest you do the same!     ~Shivani

Ingredients:

1 pound ground turkey breast (I love the hormone-free kind from Plainville Farms)
1 large bunch of cilantro, washed and finely chopped
1 jalapeno pepper or green chili, finely chopped (leave the seeds in if you like more heat)
1 tablespoon of grated ginger
1 teaspoon of cumin powder
1 medium onion, finely chopped
salt, to taste
slivered red onions and lime juice for garnish
coriander and tamarind chutney for dipping (optional)

Instructions:

Preheat oven to 400 degrees.

Combine all of the ingredients together well in a large bowl except for the garnish and chutneys.

Using slightly wet hands to prevent sticking, form 12 to 14 kebabs that are around three inches long, and place on a foil lined cookie sheet.

Bake for 15 to 20 minutes or until done.

Squeeze with fresh lime juice and top with red onion before serving. You can also dip into chutneys.

Serving Suggestions:

Tuck into a whole wheat pita or roll up in a whole wheat tortilla for a great sandwich (spread some chutney’s inside for extra flavor) or serve alongside My Mother’s Gobi or Bindi ki Sabzi.

Ground Turkey Breast Stuffed Poblano Peppers

Ground Turkey Breast Stuffed Poblano Peppers
Serves 3 to 4
Can be Doubled| Can be Halved| Makes Great Leftovers

I’m not exactly sure why had a craving for stuffed poblano peppers, but for a few weeks, I had been pining for a “Tablespoon” version of this classic Mexican dish. You’ll find it on Mexican restaurant menus as chiles rellenos- the peppers here are stuffed with cheese or fatty beef and sometimes deep fried before being topped with copious amounts of cheese. I love the very slight hint of spice from the peppers and also can’t get enough of Mexican spices like cumin and cilantro- no surprise since these are also staples in Indian food- but I’m not a fan of the calories and fat in the traditional version. Last week, I played around and came up with this recipe. Mahir, ever the skeptic, declared these as my best creation ever- I have to admit that’s pretty high praise from someone so particular! The end result looks impressive, but it’s really easy to put together. You’ll wow anyone who you serve this to even if it’s just for yourself!     ~Shivani

Ingredients:

1 pound ground turkey breast (I love the hormone-free kind from Plainville Farms)
6 to 8 poblano peppers, halved, cored and seeded
3 garlic cloves, finely minced
1 medium onion, finely chopped
1 medium tomato, finely chopped
2 tablespoons of salt-free fajita seasoning (try the Spice Hunter brand) OR 1 teaspoon each of cumin power, coriander powder and garam masala
1/2 teaspoon red chili powder (optional)
1 large handful of cilantro, finely chopped
3 to 4 tablespoons of pepper jack cheese

Instructions:

Pre-heat your oven to 425 degrees.

While oven is heating, warm a large non-stick skillet over low to medium heat and coat with cooking spray.

Add garlic and onions, and cook until soft stirring frequently, about 5 to 7 minutes.

Add turkey and spices, and cook until meat is done stirring frequently, about 5 to 7 minutes.

Add tomatoes, and cook one more minute.

Mix in cilantro.

Fill the peppers with the turkey mixture. Place them on a foil lined cookie sheet and bake about 30 minutes or until peppers are soft.

Uncover, top evenly with cheese, and bake until cheese is melted- this will probably take 2 to 4 minutes.

Let sit at room temperature for 5 to 10 minuted before serving- this helps the peppers firm up.

Serving Suggestions

A side of brown rice tossed with cilantro and lime juice is good starch option. Get your vegetables in with a romaine lettuce salad that uses cucumbers, radish and jicama and a dressing of a olive oil, lemon juice and a little cumin.

Tuna Salad with Green Apple, Red Onion, Parsley & Celery

Tuna Salad with Green Apple, Red Onion, Parsley & Celery
Serves 2
Can be doubled | Can be halved | Makes great leftovers

This record breaking heat wave across the state of New York = lots of salads on the menu! Here’s my all-time favorite tuna salad. It’s got a great mixture of textures, colors and flavors. You can eat a large portion of this salad and still not get too full, because it’s mostly vegetables and apples with some tuna mixed in! We make up a double batch of this recipe every couple of weeks and enjoy two meals for two  from each one. Day 1: we put it over a salad for dinner. Day 2: the leftover tuna salad makes a great sandwich!      ~ Susan

Ingredients:

1 can chunk light tuna in water or skipjack tuna in water (lower in mercury than white albacore), or, check out American Tuna for a good, sustainable and safe-to-eat tuna
3/4 cup finely diced green apple
3/4 cup finely diced red onion
1/2 cup finely diced parsley
3/4 cup finely diced celery
1 tablespoon mayo of your choice
1 tablespoon worcestershire sauce
1/2 teaspoon ground black pepper

Instructions:

Open the can of tuna and drain only half the liquid into a small bowl.

Put tuna and remaining liquid in a mixing bowl and add all of the other ingredients.

Mix well, taste and adjust seasonings to your liking. If mixture seems too dry, add some of the remaining tuna liquid.

Serving Suggestions:

Serve tuna salad over a big bed of fresh greens with lemon wedges and a little drizzle of olive oil if you like.

Enjoy as a sandwich on whole grain bread with lots of lettuce piled on too!

I love it even more with a few dashes of hot sauce on top. I especially like Melinda’s original hot sauce for this one.

Spinach, Leek and Mushroom Crepes

Spinach, Leek and Mushroom Crepes
Serves 2
Can be doubled| Can be halved

Mahir, Meenakshi and I are huge fans of masala omelets and were making them at least once a week for several months, but, as tasty as this spicy egg dish is, we were getting a little tired of the same old, same old.  I was about to make them again, but Mahir stopped me and said he wanted to try something new with eggs. He pulled out what we had in the fridge, and this crepe recipe was the result. It’s really delicious and something you would see at a top notch French restaurant but with loads of butter. The thinness of the crepe changes the texture of the eggs to something firmer but equally tasty- you might not even think you’re eating eggs at all. The combination of vegetables works harmoniously and makes this creation even healthier. We’ve entertained with this recipe for brunch several times, and our guests are always stunned by the impressive presentation and taste!     ~Shivani

Ingredients:

4 large eggs
2 leeks, thinly sliced
2 cups shitake mushroom caps, thinly sliced
5 to 10 ounces of fresh baby or regular spinach
2 garlic cloves, minced
2 teaspoons of olive oil
salt and pepper, to taste

Instructions:

Warm the olive oil over medium heat in a medium-sized non-stick pan.

Add garlic and leeks and saute until leeks are soft, about two minutes.

Add spinach and mushrooms and cook for five minutes or until spinach is wilted and mushrooms are soft but not mushy.

Season with salt and pepper, and set aside.

Warm a large nonstick skillet over low to medium heat and lightly coat with cooking spray.

Beat two of the eggs lightly using a fork and season with salt and pepper.

Add eggs to pan and move pan so that the batter spreads evenly across the bottom of whole pan.

Cook 3 to 5 minutes or until done- the edges should be firm. They shouldn’t be overcooked or runny.

Fill the center with the veggie topping and gently fold edges over the topping.

Carefully slide off pan onto plate.

Repeat with the other two eggs.

Serving Suggestions:

A slice or two of whole wheat bread or a Food for Life English muffin is the way to go when eating these crepes. Spread them with a touch of butter, and you’ve got a satisfying pairing partner.

Cool & Creamy Greek Yogurt Dip

Cool & Creamy Greek Yogurt Dip
Serves 2
Can be doubled | Can be halved | Makes great leftovers

This one’s a frequent snack in our house. It’s quick to make, delicious to eat, and good for you too! Greek yogurt (as opposed to American style plain yogurt) is the key ingredient for a nice thick dip, which mimics sour cream beautifully. We prefer Greek yogurt to sour cream not only because it’s so deliciously tangy and good for digestion, but also because when you want to make something lower in fat, a good quality low-fat or non-fat Greek yogurt is more wholesome than low-fat or non-fat sour cream (which has too many weird additives for our taste).  For a satisfying treat that you can feel good about eating, this is a perfect recipe. Veggies, crackers, chips, everything goes great with this dip!     ~ Susan

Ingredients:

1 cup low-fat or non-fat Greek yogurt – I’ve been loving Greek Gods brand lately
1/4 teaspoon granulated garlic
1/4 teaspoon granulated onion
1/4 teaspoon Herbamare seasoned sea salt (or plain sea salt) – more or less to taste
1 teaspoon tamari soy sauce (I use San J wheat-free tamari to keep it gluten free)
optional – 2 tablespoons thinly sliced scallions

Like it hotter? Add a tablespoon or two of chopped pickled jalapenos, a dash of cayenne pepper or some hot sauce to taste.

Instructions:

Put all the ingredients in a bowl, stir together until well blended. Taste and adjust seasonings to your liking and start dipping!

Serving Suggestions:

A crudites of raw vegetables – broccoli, cauliflower, celery, carrots, peppers, snap peas, etc. is a great accompaniment to this dip, especially when you add the scallions to the mixture.

Any kind of crunchy cracker, crisp bread, or chip is a classic combination with a creamy dip.

It’s also perfect in place of sour cream on top of a baked potato.

Red Onion, Tomato and Caper Tilapia

Red Onion, Tomato and Caper Tilapia
Serves 2
Can be doubled| Can be halved

I’ve spoken on this blog before about our nanny Tess and her love of cooking. She has a knack for turning out recipes that look delicious and taste even better. The most surprising thing about her creations is their simplicity, and this one is no exception. Tilapia is one of her favorite fish so I order it for her often and love watching how she transforms it into a delicious lunch or dinner.  Its mild taste makes is an ideal candidate to welcome almost any flavor, and in this particular recipe, she used red onion, tomatoes, caper and parsley for an Italian twist. She made it for lunch one day last week, and it looked so good that I copied the same recipe for dinner. I chopped the veggies and herbs while the tilapia cooked, and in less than 10 minutes, we had a meal. 10 minutes later, that meal was gone leaving all three of us happily full.     ~Shivani

Ingredients:

1 pound of tilapia
1/2 to 1 cup of tomatoes, chopped (I love using cocktail tomatoes which are sweeter)
1/2 medium red onion, chopped
1/4 cup flat-leaf parley, chopped
2 teaspoons of capers
2 teaspoons of olive oil
salt and pepper, to taste

Instructions:

Preheat a nonstick skillet on medium heat. Coat with cooking spray.

Season tilapia with salt and pepper and add to pan, cooking until done (about five minutes a side depending on the thickness of the fish).

While the fish cooks, toss together tomatoes, onions, parsley, capers, olive oil, salt and pepper.

Divide mixture in half, and serve on top of fish.

Serving Suggestions

A crusty whole wheat roll and a green salad with cucumbers, carrots, thinly sliced fennel and red, yellow or orange bell pepper strips nicely round out this light meal.

Savory Chicken & Vegetable Saute

Savory Chicken & Vegetable Saute
Serves 2
Can be doubled | Can be halved | Makes great leftovers | Can be frozen
Vegetarian Substitutes

This is a quick stir fry, using savory herbs and sea salt instead of the Asian flavors typically associated with the term “stir fry”. We created this dish on a whim the other night when we had a rare evening at home and not much in the fridge, but really wanted a home cooked meal instead of ordering out. It’s one of those recipes where you can dig around in the vegetable drawer and make a number of tasty variations. In addition to the vegetables we used below, I’d go for green beans, zucchini, yellow squash, asparagus, snap peas, leafy greens, mushrooms – any combination would be delicious! The main ingredient I’d really miss in this mix is the tomatoes, so as long as you’ve got those to toss in you’ll have a great dinner in minutes!     ~ Susan

Ingredients:

1 large or 2 small boneless skinless chicken breasts – thinly sliced into bite size pieces
2 teaspoons + 1 teaspoon olive oil
1/2 cup onion – minced
1 large green (or red or yellow) pepper – diced
1/2 teaspoon dried thyme leaves
1/2 teaspoon dried oregano leaves
3 cups broccoli florettes
1 cup little tomatoes – cut in half
1/4 cup water
sea salt & black pepper to taste

Instructions:

Heat a large nonstick (or well seasoned cast iron) skillet over medium heat. Add 2 teaspoons of oil and use a spatula to spread the oil evenly over the surface. Add chicken and stir fry just until cooked throughout and a little browned. Remove from pan and set aside.

In the same skillet add the remaining 1 teaspoon of oil and the use the spatula again to coat the surface of the pan with the oil. Add the onion and peppers and sauté over medium heat for 2-3 minutes, until they are getting lightly browned. Add the thyme and oregano and sauté 1 minute more. Add the broccoli, tomato, and 1/4 cup water along with sea salt & black pepper to taste.

Stir it all together and let mixture cook for about two minutes, stirring frequently, until broccoli is bright green and all water is evaporated. Serve hot!

Serving Suggestions:

We enjoyed this for dinner with a side of simple quinoa pilaf (I added some chopped celery, onion & carrot to the pot along with a dash of sea salt and cooked it in with the quinoa).

It would also be good tossed with hot whole grain pasta, or over brown rice.

Vegetarian Substitutes:

Try seitan or diced firm tofu in place of the chicken. Either one will be equally delicious!

Savory Baked Tofu

Savory Baked Tofu
Serves 4
Can be doubled | Can be halved | Makes great leftovers

Here’s another no-oil recipe that’s destined for your your collection. Don’t think you like tofu? I’ve changed the mind of many a tofu nay-sayer by offering up these tempting little morsels. This recipe calls for breadcrumbs as a topping – but most commercial brands are made with cheap oils and additives. Making homemade breadcrumbs (from whole grain bread which has been dried out in a warm oven and then ground in a food processor or blender, or crushed whole wheat melba toast works well too) ensures that you are adding only the most wholesome ingredients to your recipes. You can also find some great gluten-free breadcrumbs in the grocery stores nowadays. I always make a double batch of this recipe, it’s just that good!   ~ Susan

Ingredients:

1 package firm or extra firm tofu
1/4 cup tamari soy sauce, I use San J wheat free tamari to keep it gluten-free
2/3 cup apple juice
1 tablespoon dry sherry
1/4 teaspoon dry granulated garlic
a few grinds of black pepper
1 teaspoon dried thyme leaves
1/3 cup whole grain or gluten-free breadcrumbs

Instructions:

Preheat oven to 350F.

Slice the block of tofu in half lengthwise, and then into slices just shy of half an inch thick.

Place the tofu slices in a baking dish.

Combine the tamari, apple juice, sherry in a mixing cup and pour over the tofu. The marinade should come up just above the top of the slices and cover them completely in liquid. If you come up a little short on liquid, just add a bit of water until the mixture reaches the top of the slices and covers them.

Next, combine the granulated garlic, thyme leaves, breadcrumbs and ground black pepper in a little dish and sprinkle evenly over the tofu.

Bake, uncovered, for about 30-40 minutes or until the liquid is almost all gone (the pan should not get totally dried out or the tofu will stick). Remove from oven and serve hot, or let cool to room temp to enjoy as a snack or to keep cold in the fridge.

Serving Suggestions:

Serve tofu hot out of the oven with simply cooked brown rice and steamed greens dressed with a little vinegar and oil.

Try the cold tofu on a sandwich, or straight out of the fridge as an easy snack.

Bhindi ki Subzi (Okra Indian Style)

Bhindi ki Subzi (Okra Indian Style)
Serves 3 to 4 as a side dish and 2 as a main course
Can Be Doubled| Can Be Halved| Makes Great Leftovers

Okra is one of the most overlooked vegetables. That’s too bad since this green produce is loaded with health benefits: its high fiber content helps stabilize blood sugar, is rich in Vitamin A and potassium, and, like most vegetables, is low in calories. A cup of raw okra comes in around 33 calories. It’s used in African cuisine, in Southern dishes and is also popular in Indian food. It’s available in the frozen vegetable aisle at many grocery stores. I admit that unless my mother or my mother-in-law in India made me okra subzi, I never ate it, but one day last week, I was walking by the vegetable and fruit stand on 59th and 2nd and noticed the vendor selling fresh okra. Once I saw it, I couldn’t stop craving it so I bought a pound and Tess and I experimented and came up with this delicious recipe. Give it a try!     ~Shivani

Ingredients:

1 pound of okra, each piece cut into three pieces (frozen okra is usually precut)
1 tablespoon of punch pudan (a Bengali five-spice mix of mustard, nigella, fenugreek, fennel and cumin seeds. Make it yourself, buy it from any Indian store or online from Kalustyan’s).
1 teaspoon of onion powder
1 teaspoon of garlic powder
1 teaspoon of cumin powder
1 teaspoon of coriander powder
1 teaspoon of turmeric
1 teaspoon of canola oil
salt and pepper, to taste
one large handful of cilantro, finely chopped (optional)

Instructions:

Heat oil in a medium nonstick skillet or pan set to medium.

Add spices and fry for one minute.

Add 1/4 cup water and bring to a boil.

Add okra and season with salt and pepper.

Cover pan and cook for five minutes. Turn off stove and let sit for an additional five minutes still covered.

Top with cilantro, if using.

Serving Suggestions:

Try with brown rice and lentils for a complete meal or alongside a whole-wheat pita and a simple piece of grilled tilapia with tandoori spice or salt and pepper.