Connect with us

Nutrition

Hearty heart-healthy dishes

It may sound contrary to your healthy eating plan, but the human body actually needs some types of fat for heart and brain health. One common source is cooking oil, such as olive oil.

Published

on

It may sound contrary to your healthy eating plan, but the human body actually needs some types of fat for heart and brain health. One common source is cooking oil, such as olive oil.

Day Boat Cod with Melted Tomatoes and Shaved Fennel and Orange Salad

Day Boat Cod with Melted Tomatoes and Shaved Fennel and Orange Salad

Of the cooking oils most commonly used in North America, such as olive oil, canola oil, peanut oil and various vegetable oils, olive oil contains the most monounsaturated fat, which is widely recognized for its potential role in reducing the risk of coronary heart disease. In fact, beginning in 2016, olive oils will display the American Heart Association’s Heart Check-Mark to alert consumers about olive oil’s heart-healthy benefits.

Day Boat Cod with Melted Tomatoes and Shaved Fennel and Orange Salad
Serves: 4

olive oil

salt and pepper, to taste

4

cod filets (6 ounces each)

Olive Oil Melted Tomatoes (recipe below)

Orange, Fennel and Olive Oil Salad (recipe below)

4

lemons, cut into eighths

Heat oven to 400 F.

Heat medium sized saute pan on high. Add olive oil and heat. Salt and pepper cod. Add cod to hot oil and sear very hard on one side, until fish is golden brown and crisp.

Transfer cod to baking sheet that has been brushed with olive oil. Place cod in oven until it starts to flake, about 12 minutes. Remove cod from oven and keep warm.

Using spoon, portion Olive Oil Melted Tomatoes onto four large dinner plates. Allow some flavored oil to puddle on plate. Carefully transfer cod on top of warm tomatoes.

Then top cod with Orange, Fennel and Olive Oil Salad. Squeeze lemon wedge over entire plate.

Olive Oil Melted Tomatoes

8

large Roma tomatoes, peeled, seeded and cut in half

salt and pepper, to taste

6

basil leaves, shredded

3

tablespoons parsley, chopped

1

lemon, zested

6

large garlic cloves, peeled and sliced thin

extra-virgin olive oil

Heat oven to 325 F.

Place tomatoes in 9-inch cake pan and season to taste with salt and pepper. Scatter herbs, lemon zest and garlic on top of tomatoes.

Drizzle tomatoes with extra-virgin olive oil, which should come up about three-quarters of the way on tomatoes.

Cover with foil and bake until tomatoes are tender, approximately 40 minutes.

Orange, Shaved Fennel and Olive Oil Salad

1/2

large fennel bulb, sliced thin on mandolin

2

medium oranges, rind and seeds removed, cut into slices

1/2

medium lemon, juice only

3

tablespoons extra-virgin olive oil

1

tablespoon parsley, chopped

salt and pepper, to taste

Combine all ingredients and gently toss just before garnishing cod.

Roasted Brussels Sprouts with Sweet Peppers
Serves: 6-8

2

pounds Brussels sprouts, bottoms trimmed, cut in half and outside leaves removed

4

tablespoons extra-virgin olive oil

6

medium garlic cloves, chopped

3

tablespoons basil, chopped

2

tablespoons Italian parsley, chopped

salt and pepper, to taste

2

red sweet peppers, large diced

2

yellow sweet peppers, large diced

1

cup balsamic vinegar, reduced to light syrup

Heat oven to 375 F.

Combine Brussels sprouts with all ingredients except peppers and balsamic syrup. Toss Brussels sprout mixture and season to taste with salt and pepper.

Transfer mixture to sheet pan and roast in oven for 15 minutes. Stir sweet peppers into mixture and roast 5-10 minutes more.

Remove from oven and place on serving platter. Drizzle with balsamic syrup and serve immediately.

Vegetable Frittata with Roasted Asparagus and Tomatoes
Serves: 6

6

large eggs

1

tablespoon water

2

tablespoons Parmesan Reggiano, grated, plus additional for garnish

1

teaspoon garlic, minced

2

teaspoons shallots, small diced

1

cup russet potatoes, peeled, small diced, boiled until tender, drained and chilled

1

roasted red pepper, peeled, deseeded and diced

1

tablespoon parsley, chopped

1

tablespoon basil, chopped

3

tablespoons extra-virgin olive oil

1

cup cremini mushrooms, sliced

salt and pepper, to taste

1/4

cup fontina cheese

Lemon, Basil and Garlic Roasted Asparagus (recipe below)

Roasted Tomatoes (recipe below)

Beat eggs with water, then beat Parmesan into egg mixture and reserve.

Combine garlic, shallots, potato, pepper, parsley and basil, and set aside. Heat extra-virgin olive oil in 12-inch non-stick saute pan over high heat. Add mushrooms and saute until they start to brown. Reduce heat to medium and add reserved vegetable mixture. Saute for about 1 1/2 minutes. Season with salt and pepper, to taste. Add additional olive oil, if needed, then add reserved egg mixture to hot saute pan.

Cook 2-3 minutes until egg cooks and sets on bottom. Transfer saute pan to broiler and broil until light and fluffy, and almost totally set, about 2-3 minutes. Sprinkle fontina cheese on top of frittata and place back under broiler until melted, about 2-3 minutes. Remove to cutting board and cut into six triangle servings. Place one serving in center of plate. Garnish each portion with four stalks of Lemon, Basil and Garlic Roasted Asparagus and two wedges of Roasted Tomato. Sprinkle each portion with Parmesan.

Lemon, Basil and Garlic Roasted Asparagus

3

tablespoons fresh Italian parsley leaves, finely sliced

1

lemon, zested

1

large garlic clove, minced

24

large asparagus stalks (snap bottoms of individual stalks)

1/4

cup extra-virgin olive oil

salt and pepper, to taste

Heat oven to 400 F.

Combine parsley, lemon zest and garlic. Set aside.

Place asparagus on sheet pan in one layer and drizzle with olive oil. Season with salt and pepper. Roast 15-20 minutes. Sprinkle with parsley mixture and place back in oven for 3-5 minutes.

Roasted Tomatoes

3

tablespoons extra-virgin olive oil

6

large Roma tomatoes, quartered

3

fresh thyme leaves

1/2

garlic clove, minced

sugar, to taste

salt and pepper, to taste

Heat oven to 400 F.

Combine all ingredients in bowl and transfer to sheet pan lined with baking paper. Roast for about 20 minutes, or until done.

Experience the distinctive tastes of different varieties of olive oil in these delicious dishes and find more heart-healthy recipes at AboutOliveOil.org.

Zest Magazine accepts contributions promoting everything about living the good life (and how to make this so). C'mon, give us a yell.

Nutrition

Elevate your lunch with comforting staples

To get ready for weekday lunches, Kale Grilled Cheese sandwiches with Grana Padano PDO paired with hot soup and a Fall Grain Bowl with Prosciutto featuring Prosciutto di Parma PDO and filled with your favorite veggies are tasty options for discovering the possibilities of high-quality Italian ingredients.

Published

on

Savory and satisfying, comforting ingredients can transform simple recipes into mouthwatering meals. As temperatures fall, people look for comforting foods to warm the soul. For inspiration, consider Italian ingredients to help make homemade lunches easy and satisfying.

To get ready for weekday lunches, Kale Grilled Cheese sandwiches with Grana Padano PDO paired with hot soup and a Fall Grain Bowl with Prosciutto featuring Prosciutto di Parma PDO and filled with your favorite veggies are tasty options for discovering the possibilities of high-quality Italian ingredients.

These authentic products are Protected Designation of Origin (PDO) certified, a highly esteemed classification for European foods that have been produced according to the same traditional methods in a defined geographic region for centuries.

PDO-certified foods offer a guarantee of quality and authenticity. Only products made following traditional methods within defined production areas, under strict supervision and using carefully monitored ingredients qualify for PDO certification from the European Union. Among these artisan products, you’ll find some of the world’s most delicious cheeses and cured meats.

For your comfort food cravings, on an appetizer plate, drape thinly sliced, savory Prosciutto di Parma PDO and chunks of Grana Padano PDO to complement your favorite nuts and olives. Both pair beautifully with fruity red, white or sparkling wines, though they also are enjoyable with your favorite beer or soft drink. While these tastes of Italy can be enjoyed on their own, they are also capable of transforming simple dishes into decadent meals.

Find more comforting fall meal ideas by visiting distinctlydeliciouslyeuropean.eu.

Fall Grain Bowl with Prosciutto
Servings: 1

1          cup baby arugula
1          teaspoon olive oil
1/2       teaspoon lemon juice
            salt, to taste
1          cup cooked farro
2          tablespoons pesto
3/4       cup cooked squash
4          mozzarella bocconcini balls, halved
2          slices Prosciutto di Parma PDO, halved

In mixing bowl, toss arugula, olive oil, lemon juice and salt, to taste.

Transfer to serving bowl; if packing for lunch, transfer to plastic container.

In another bowl, combine cooked farro and pesto; toss to coat. Transfer farro to serving bowl or plastic container next to arugula.

Top farro with squash and mozzarella bocconcini balls. Drape prosciutto next to squash.

Kale Grilled Cheese
Servings: 2

2          teaspoons olive oil
1          garlic clove, smashed
4          cups (about 1/2 bunch) Tuscan kale, cut into ribbons
            salt, to taste
1/2       lemon, juice only
2          tablespoons salted butter, softened
4          slices sourdough sandwich bread
2/3       cup (about 2 ounces) finely grated Grana Padano PDO cheese, divided
2/3       cup shredded mozzarella cheese

In large skillet over medium heat, heat oil. Add garlic; cook until golden and fragrant, about 3 minutes. Add kale; cook and stir until slightly wilted and dark green, 2-3 minutes. Season lightly with salt, to taste, and lemon juice. Remove to plate.

Wipe skillet clean. Spread butter on one side of each slice of bread, dividing evenly. Place two slices, buttered sides down, into skillet over medium-low heat. Onto each slice, divide half the Grana Padano; top with half the mozzarella.

Cook until cheese is melted and bottom is golden, 6-7 minutes. Add half the kale to one slice and close sandwich. Repeat with remaining ingredients.

Continue Reading

Nutrition

Cozy, comforting recipes to take on the cold

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

Published

on

If blustery conditions are giving you the blues, come inside from the cold for a winter warmup in the comfort of your own kitchen. Cold-weather favorites that are baked, roasted or slow cooked are usually equal parts easy, delicious and filling, making them perfect solutions for chilly, snowy days.

Add a bit of comfort to your weeknight menu with this Loaded Chicken Bake that’s ready in about half an hour. A short list of ingredients and allowing your oven to do most of the work for you mean it’s ideal for saving time (and money at the grocery store) while still satisfying winter appetites.

Serving as the hearty base is READ German Potato Salad, made with thinly sliced potatoes and bacon in a traditional sweet-piquant dressing. While it’s delicious when served chilled, heated or at room temperature on its own, it can also be the star of the show in family meals.

For another true cent saver, try Oven-Roasted Sweet Potatoes and Beets. This savory side dish highlights the flavors of the season in a recipe that’s as easy to assemble as it is to enjoy with loved ones.

Picked and packed at peak ripeness, antioxidant-rich Aunt Nellie’s beets are pickled with a delicate balance of sweetness and vinegar for a homemade flavor that’s perfect in this roasted side that can accompany winter meals of all sorts. Versatile jarred whole pickled beets are always in season, meaning you can enjoy them chilled, warmed or worked into recipes.

Find more favorite wintertime recipes by visiting READSalads.com and AuntNellies.com.

Loaded Chicken Bake
Recipe courtesy of Hungry In LA
Prep time: 20 minutes
Cook time: 15 minutes
Servings: 8

            Nonstick cooking spray
2          cans (15 ounces each) READ German Potato Salad
4          cups shredded rotisserie chicken or other cooked chicken
1/2       cup heavy cream
1/4       teaspoon salt
1/4       teaspoon finely ground black pepper
3/4       cup shredded sharp cheddar cheese
1/4       cups crumbled, cooked bacon
            French fried onions (optional), plus additional for serving (optional), divided

Preheat oven to 375 F.

Lightly coat 9-by-13-inch baking dish with nonstick cooking spray.

Spread German potato salad evenly in dish. Top evenly with chicken.

In small bowl, stir heavy cream, salt and pepper. Pour mixture over chicken.

Sprinkle with cheese, bacon and onions, if desired.

Bake 15 minutes, or until casserole is bubbly. Let stand 10 minutes. Top with additional onions, if desired.

Oven-Roasted Sweet Potatoes and Beets
Servings: 4

1          jar (16 ounces) Aunt Nellie’s Whole Pickled Beets
2          large sweet potatoes (about 1 pound) peeled and cubed (1/2-3/4-inch cubes)
2-3       tablespoons extra-virgin olive oil
1          teaspoon kosher salt
1/2       teaspoon black pepper
1          red onion, sliced about 1/4-inch thick
2          fresh rosemary sprigs, plus additional for garnish

Preheat oven to 400 F. Drain beets. Discard liquid or save for another use.

In large bowl, toss sweet potatoes, olive oil, salt, pepper and onion until coated.

Place silicone mat on baking sheet or line with aluminum foil.

Pour contents of bowl onto baking sheet in single layer. Remove rosemary from stems; sprinkle over vegetables. Bake 30 minutes until potatoes are almost tender.

Add beets to baking sheet. Return to oven 10-15 minutes, or until potatoes are fork-tender and beginning to brown. Garnish with additional rosemary, if desired.

Continue Reading

Nutrition

Potato recipes for the holidays

Spend less time in the kitchen and more time with family by turning to easy-to-prepare potato recipes that can make the whole family happy.

Published

on

Many people would agree the holidays are one of the happiest times of the year – but also one of the most stressful. Replace the stress with smiles by cooking easy, delicious dinners that can help make the season a breeze and bring a little holiday happiness to mealtime.

Spend less time in the kitchen and more time with family by turning to easy-to-prepare potato recipes that can make the whole family happy.

For example, when you’re busy trying to cook multiple things at once, free up precious oven real estate while saving time with these Herby Holiday Air Fryer Little Potatoes. For a busy weeknight during the holiday season, potato dishes like this one can be made in an air fryer and customized with a few of your favorite pantry staples. If you don’t have fresh herbs on hand, dried will do the trick.

This recipe and many others can be streamlined with Little Potatoes, which come pre-washed, are small enough they don’t need to be cut and are a fresh, whole food grown on family farms so you can feel good about serving them to your loved ones.

Remember, easy can still be fabulous and festive. This Warm Winter Potato Salad with Cranberries offers the best of both worlds as it comes together in around 7 minutes with seasonal pops of red and green.

This family-friendly side features A Little Roasted Garlic, Rosemary & Thyme Microwave Ready Little Potatoes that simply need to be steamed in the microwave for 5 minutes then tossed with the included seasoning pack – no boiling or peeling required. It’s truly a holiday shortcut, and you can make the recipe even easier by using store-bought honey mustard vinaigrette if you’re short on time to make it from scratch.

Visit littlepotatoes.com to find more ways to spend less time in the kitchen and more time with family.

Herby Holiday Air Fryer Little Potatoes
Prep time: 5 minutes
Cook time: 25 minutes
Servings: 6

1 1/2    pounds Little Potatoes
2          tablespoons vegetable oil or melted butter
            salt, to taste
            pepper, to taste
2          tablespoons fresh or dried herbs, such as parsley, rosemary, sage or oregano, chopped

In large bowl, toss potatoes with oil or melted butter. Add salt and pepper, to taste. Place in air fryer basket.

Air fry potatoes at 390 F for 25 minutes.

Once air-fried, sprinkle potatoes with herbs and serve.

Warm Winter Potato Salad with Cranberries
Prep time: 2-5 minutes
Cook time: 5 minutes
Servings: 4

1          package A Little Roasted Garlic, Rosemary & Thyme Microwave Ready Little Potatoes
2          tablespoons olive oil
1          tablespoon Dijon mustard
1          tablespoon apple cider vinegar
1          teaspoon honey or maple syrup
            salt, to taste
            pepper, to taste
1/4       cup dried cranberries
1          small apple, thinly sliced
2          tablespoons chopped walnuts or other nuts (optional)
            fresh parsley (optional)
            green onions (optional)

Prepare potatoes according to package instructions, about 5 minutes, tossing with olive oil and included seasoning pack once cooked.

In small bowl, whisk Dijon mustard, apple cider vinegar and honey or maple syrup. Season with salt and pepper, to taste.

In large bowl, toss warm potatoes with cranberries, thinly sliced apple and walnuts, if using.

Drizzle mustard dressing over top and gently mix until well-coated.

Top with fresh parsley or green onions, if desired, for pop of color. Serve warm.

Tips: If you like more texture, toast walnuts for extra crunch. For added creaminess, mix 1 tablespoon Greek yogurt or mayonnaise into dressing. To save time or reduce ingredients needed, use storebought honey mustard vinaigrette.

Continue Reading
Advertisement
Advertisement

Like Us On Facebook

Facebook Pagelike Widget

Most Popular

Copyright ©FRINGE PUBLISHING. All rights reserved.