Miz Chef

Cooking Up a Healthy Life

Category Archives: Healthy eating


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Ah, The Cranberry Sauce

Still looking at the bowl of leftover cranberry sauce in the fridge? The nice img_0020thing about cranberry sauce is that it has a pretty long shelf life (the sugar acts as a preservative). But the question is always, what do I do with it all?

Well, I’m here to help. Once again, here is my list of 12 things to do with leftover cranberry sauce.

  1. Mix a tablespoon of it into chicken or tuna salad.
  2. Make a salad dressing. Add 1 or 2 tablespoons to a homemade vinaigrette.
  3. Use it as a sauce for meats, vegetables, fish, and (my favorite) vegetarian “chicken” patties.
  4. Mix about ½ cup to 1 cup of it into cheesecake before placing it in the oven. (Just swirl it in; don’t overmix.)
  5. Dollop some on top of slices of pound or angel cake.
  6. Stir about 1 cup of it into a big pot of chili.
  7. Make ketchup out of it—add it to a traditional homemade ketchup recipe.
  8. Turn it into salsa by adding some minced jalapeno or some chili powder and cumin to it, or a chutney by adding other dried or fresh fruits, such as raisins, chopped dates, or chopped apple.
  9. Use it as jam for toast, muffins, or bagels.
  10. Mix about ¼ cup into muffin batter (these will be the best cranberry muffins ever!).
  11. Use it as an ingredient in homemade ice cream.
  12. Add it to a breakfast bread.img_5650

This recipe is a healthy loaf (which many people appreciate after Thanksgiving), using whole wheat flour and flax seeds. You can have a healthy post-Thanksgiving breakfast or snack while still enjoying holiday flavors. You don’t need a lot of sugar, either, because there are sweeteners already in the sauce. As for the flax seeds, use a clean coffee grinder to grind it until you get a coarse powder. Enjoy!

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Cranberry Sauce-Walnut Bread

1 cup whole wheat flour
1 cup all-purpose flour
1 tablespoons flax seeds, ground
2 tablespoons sugar or maple crystals
1 teaspoon baking soda
½ teaspoon ground cinnamon
¼ teaspoon allspice
¼ teaspoon nutmeg
1/2 teaspoon salt
2 large eggs
3/4 cup buttermilk
½ cup cranberry sauce
½ cup chopped walnuts

Preheat oven to 375 degrees F. Line an 8 x 4-inch loaf pan with parchment paper so that parchment sticks out of the sides (or grease it very well).

In a medium bowl, whisk together flours, flax seeds, sugar, baking soda, cinnamon, allspice, nutmeg, and salt.img_5633In a small bowl, mix together eggs and buttermilk.img_5634Mix this into the flour mixture just until all dry ingredients are moistened.img_5635Stir in the walnuts. Swirl in the cranberry sauce, but don’t mix it in completely—you just want it to run through the batter.img_5638Spoon batter into loaf pan. Bake until lightly golden on top and a toothpick inserted in the center comes out fairly clean, about 20 to 25 minutes. Some moist cranberry on the toothpick is okay.

Set pan on a wire rack to cool for 10 minutes. Turn loaf out onto the rack. Serve warm or cool completely.

If you have any cranberry sauce left, dollop a spoonful on each slice.img_5654

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Roasted Spaghetti Squash with Amaranth Pilaf and Red Onions

Roasted Spaghetti SquashMore spaghetti squash? Why not? It’s squash season, after all. Squash is synonymous with autumn. img_6232

Although spaghetti squash can be found from fall through the spring, there’s something comforting and pleasurable about roasting vegetables in the fall, especially squash. And since many people aren’t sure what to do with spaghetti squash, I’ve been offering some recipes. Last week, I offered Easy Spaghetti Squash Chili. This week, I have for you Roasted Maple-Bourbon Spaghetti Squash with Amaranth Pilaf.

Cultivated by the Aztecs 8,000 years ago, amaranth is a tiny little grain that is surprisingly high in protein, as well as other nutrients. One cup of raw amaranth contains 28 grams of protein, 15 milligrams of iron, and 18 milligrams of fiber, which makes it one of the most nutrient-rich grains on earth. img_6256

Amaranth is also a great source of lysine, a protein-rich amino acid. This is good news for those of us who suffer from canker and cold sores. L-lysine has been shown to shorten the life span of canker sores. I can personally attest to this because when one of those little monsters starts making itself known, I start digging into the giant bottle of lysine, and believe me, it works.

So this dish makes the perfect side dish to any autumn meal, but because of the amaranth and almonds, it also is a satisfying entree on its own. And spaghetti squash is low in calories, low in carbs, and almost fat free, so whatever diet you may be on, you can’t go wrong with this squash. You can serve it in lovely slices, or you can scrape out the spaghetti-like flesh and eat it like a pasta dish. Continue reading →


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Easy Spaghetti Squash Chili

img_6245A few months ago I did a blog where I offered a recipe using spaghetti squash. Some people commented to me that they were glad I had done that because they never quite knew what to do with spaghetti squash.

Spaghetti squash can be used in many different ways. This week I decided to use it in a chili. And because spaghetti squash is a fast-cooking squash (about 15 minutes in a steamer), I made the entire recipe a quick-and-easy chili. You can throw this together in less than an hour.

Enjoy.

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Sauteed Celery Root with Red Onion

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Celery root, or celeriac, is one of those vegetables that people don’t know what to do with when they see it. Truth is, it can be used in so many ways—essentially, in any dish where root vegetables are called for.

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Celery root, aka celeriac

You should, however, like the taste of celery. Celery root has a very strong celery flavor and if that’s not your thing, you might not like it. On the other hand, it’s also sweeter than celery, so even if celery isn’t your favorite thing, you may be pleasantly surprised. I happen to like the flavor of celery, but I don’t enjoy chomping on it when it’s cooked. So, while I add it to other foods, I always pick it out. (I do like it raw, though. Go figure.)

Will you like celery root? You won’t know until you try. Here’s a simple way to cook it. If you’ve never had it before, this is an easy introduction to it.

You can find celery root at farmers’ markets, most supermarkets, and sometimes at local produce stores.

Enjoy.

Sauteed Celery Root with Red Onion

Makes about 4 servings.

1 medium celery root
2 teaspoons olive oil
1 medium red onion, thinly sliced
1 teaspoon dry basil
1 teaspoon paprika
½ teaspoon garlic powder
½ teaspoon kosher salt
Freshly ground black pepper to taste

Peel celery root. Cut off root and stem, then slice off the skin with a vegetable peeler or sharp knife.

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Cut the celery root into wedges, then slice them into ¼-inch-thick pieces. You should get about 2 cups.

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Heat the oil in a skillet. Add the onion and sauté until soft and translucent, about 5 minutes.

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Add basil and paprika. Add the celery root, garlic powder, salt, and pepper.

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Sauté stirring occasionally, until celery root starts to brown. This could take up to 15 minutes.

Cover and lower heat, cook until tender, about 10 minutes. Taste for seasoning and adjust if necessary.

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Tuscan Kale-Bean Soup with Fregola

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Tuscan Kale

Tuscan kale is a beautiful specimen of the kale family. The leaves are long and dainty looking, and look really pretty in a garden. But like standard kale, the leaves are hearty and the stems tough. Thick stems should be cut off and the leaves need to cook for a substantial amount of time (versus greens such s spinach or chard, which cook down in a few minutes).

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Quick Omelet Cups

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Today’s recipe is one that I created in order to have quick, easy-to-transport, and easy-to-heat breakfasts that fit in with a low-carb diet. Working a full-time job, commuting 15 hours a week, and having a writing career on the side makes it difficult for me to prepare meals for myself on a daily basis.

Obviously, I love to cook, but lack of time and energy keeps me from doing a whole lot of it. To be truthful, I rely on my mom’s leftovers to get me through the week. But when there isn’t enough for a week’s worth of lunches and dinners (never mind breakfast), or when I’m on a particular diet, I have to engage in a long, arduous cooking spree on the weekend.

And that’s what happened when I created these omelet cups. I needed something that I could have for breakfast that would fill me and that I didn’t have to think about–I could just grab some and go.

I wanted to pack them with as many veggies as I could, so I got what was fresh at the farmer’s market that week: zucchini, summer squash, and green beans. Spinach is always a good veggie option for egg dishes, but needed to make this fast (especially because it was a thousand degrees that day and I didn’t want to spend more time in my hot kitchen than I had to). But you can certainly use fresh spinach if you want to.

These are very easy to make, are wonderfully transportable, and easily heated in a microwave or toaster oven. Or eaten at room temperature. They are not only low carb, but gluten and wheat free as well. And since this makes a batch of 12, you can throw some in the freezer for three months.

Enjoy!

Quick Omelet Cups

10 oz. frozen spinach, thawed
1 tablespoon olive oil
½ cup chopped onion
½ cup chopped green bell pepper
½ cup chopped green beans
1 cup chopped zucchini
1 cup chopped summer (yellow) squash
½ teaspoon kosher salt
Freshly ground black pepper to taste
8 large eggs
½ cup shredded cheddar cheese

Squeeze as much water as you can from the spinach and set aside. Grease the cups of a standard 12-cup muffin tin (or 2 6-cups tins) and set aside. (If you want, you can use paper muffin cups.) Preheat the oven to 350 degrees.

Heat the oil in a wide frying pan. Add the onion and sauté until soft and translucent.IMG_6163

Add the green pepper and continue sautéing until the pepper softens. Add the green beans, zucchini, summer squash, salt, and black pepper. Continue sautéing, stirring occasionally, until vegetables have softened and begin to brown.IMG_6164Add the spinach and mix well. Taste for seasoning and adjust if needed.IMG_6165Beat the eggs in a large bowl. Mix in the cooked vegetables, along with the cheese.IMG_6170Ladle equal amounts into each of the 12 muffin cups.IMG_6173and bake about 20 minutes, or until a toothpick inserted into the center of an omelet cup comes out fairly clean.IMG_6176Serve hot or at room temperature. These can be kept in the refrigerator up to a week, or frozen up to 3 months.IMG_6184

 

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Red and Gold Beet Salad

 

beet saladLove, love, love beets. There are different varieties, but I think it’s safe to say that the majority of us find the red most often. Getting the golden, pink, rainbow, or any other kind of beets, for me, requires a special trip to a farmers’ market or specialty store.

Well, this past week, I lucked out. The farmers’ market that sets up shop outside of my workplace once a week had golden beets, which is not always the case.beets

Anyway, in my opinion, the best thing to do with beets is make a salad with them. It’s the easiest thing in the world and so flavorful. And when you mix beets, it’s beautiful, too.

But if you can only find the red beets, it’s just as delicious. I like to roast beets, but in the summer, turning on the oven is not fun, so I boil them. (If you have a grill you can use, then that’s even better!). There’s nothing wrong with boiling, just don’t overcook them and use only just enough water to cover them in the pot. Enjoy!

Red and Gold Beet Salad

1½ pounds red and yellow beets
½ small red onion, thinly sliced
3 tablespoons extra virgin olive oil
1 teaspoon balsamic vinegar
½ teaspoon sea salt
Freshly ground pepper to taste

Wash and trim the beets of excess roots or threads. Place in a medium-large pot and fill with enough water to cover the beets. Bring to a boil; lower the heat to medium-low and simmer, partially covered, until the beets are cooked. You should be able to stick the tip of a knife easily all the way through.

Remove beets from the water and let them cool. Peel off the skin and trim off unappealing parts (such as near the roots). Cut them into quarters or bite-sized pieces. Place in a medium bowl. Add the remaining ingredients and stir gently. Serve.
beet salad

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White Bean Hummus with Garlic Scapes

white bean hummus garlic scapesBecause garlic scapes have such a short season (early summer), I’ve been on a garlic scape kick, using them in as many ways as I can. Last week, I made Lentils with Garlic Scapes and the week before that, I made Beet Greens with Garlic Scapes.

All delicious. But this week I decided to use the scapes in its purest form: raw.Garlic scapes Continue reading →

Lentils with garlic scapes


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Lentils with Garlic Scapes

Lentils with garlic scapesGarlic scapes are one of summer’s treasures and if you have a farmers’ market near you, try to find some. They’re available for a short time in early summer. Scapes can be used in many different ways—basically, any way you would use garlic or onions. Last week, I used them with beet greens (very tasty!).

Garlic scapes

For this recipe, I used garlic scapes as the flavor base for lentils. Scapes lend the dish a mellow garlic-like taste but there’s more complexity to it. The addition of fresh herbs really elevate this to a gourmet meal, but the simplicity can’t be beat. The final result is so flavorful and something really special. Continue reading →


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Beet Greens and Garlic Scapes

beet greens with garlic scapes

I was just commenting to someone that I sometimes feel that I cook more in summer than in winter. That seems counter-intuitive, but there’s a reason for this. With summer comes all the beautiful vegetables that you can’t get in winter (or they’re not as good in winter), and I definitely want to take full advantage.

One of those things is garlic scapes, which are available for a short while in early summer.garlic scapes

At the farmers’ market this week I found garlic scapes, as well as beets with beautiful lush leaves. Usually I cook beet greens with garlic, so I thought that garlic scapes would work well too. And they do. Continue reading →