Italian rice and beans

September 5, 2012September 9, 2022 Belinda

This is the beginning of a series I am starting called “CleanCuisine”. The emphasis being on “clean” tasting food that has zero cholesterol, very low fat and is probably the healthiest for you (and tastiest). As you eat it, you can feel it doing you good!
The special ingredient for this is the grated lemon rind over the dish, as it creates a tangy zing in the mouth and really brings it all together. Don’t skimp on the lemon rind

Makes 2 – 3 servings

1 cup brown rice
3 tbsp olive oil
3 heaped tbsp fresh Italian herbs, roughly chopped. (basil, oregano, marjoram, rosemary…)
A heaped half cup of oil-packed sun dried tomatoes, sliced into strips
1/4 cup pine nuts
1 can Cannellini beans or other white beans, rinsed and drained. (I cooked my own beans and have them available in the fridge)
3/4 tsp Kosher salt
1/4 tsp ground pepper
3 tsp balsamic vinegar (you may need more at the end)
2 large handfuls fresh baby spinach
zest of 2 lemons

Start by cooking the rice according to the instructions on the packet. Just use water, not broth
When the rice is finished, keep the lid on and set aside.
Heat the olive oil in a saute pan over medium heat.
Add the herbs, tomatoes and pine nuts. When the pine nuts start to turn a golden brown, add the beans. Toss gently, trying your best to keep the beans whole.
Add the salt, pepper and balsamic vinegar and stir gently. Turn down the heat to low.
Place the spinach in one layer on top of the bean mixture. Place the hot, steaming rice over the spinach and cover for about 30 seconds until the spinach starts to wilt. Mix it all together gently and taste for seasoning. At this point you may need more salt and pepper or even balsamic.
Grate the lemon zest on top of the dish and serve. (I use a Microplane grater as it makes the lemon zest all fluffy and it goes further)

Fish · Gluten Free · Whole30 compliant

Jamie’s traybaked salmon with olives, green beans, anchovies and tomatoes

August 2, 2012January 7, 2017 Belinda

This is so light and tangy as the anchovy melts over the vegetables, the cherry tomatoes provide sweetness and juice and the olives a little hit of pure joy

Serves 4

7 oz green beans
20 small cherry tomatoes
1 handful pitted black olives
2 tbsp extra virgin olive oil
salt
freshly grund black pepper
4 x 8oz thick fillets of wild salmon, with or without skin but definitely pin-boned
2 lemons
1 good handful fresh basil
12 anchovy fillets (the ones in oil)

Top and tail the green beans, blanch them until tender in salted boiling water and drain. Shock in a bowl of iced water to stop the cooking process then drain.
Put the beans in a bowl with the cherry tomatoes and the stones olives
Toss in the olive oil and a pinch of salt and pepper
Give the salmon fillets a quick wash under the tap and pat dry using kitchen paper towels.
Squeeze the juice of 1/2 lemon over the fillets, on both sides, then season both sides with salt and pepper and drizzle a little olive oil over the top.
Preheat the oven and a roasting tray at the highest temperature your oven goes to.
Put your 4 fillets at one end of the roasting tray.
Toss the basil into the green beans, olives and tomatoes and place this mixture at the other end of the tray.
Lay the anchovy fillets over the green beans
Roast in the preheated oven for 10 minutes then remove from the oven and serve with lemon quarters.
This is very tasty especially with some homemade mayonnaise or aioli.
A good cheat’s aioli is done by adding crushed garlic to a good brand of store bought mayonnaise, say the Helmanns or Kraft brand.

Fish

Seared fish with beet, avocado, garbanzo bean and pecan salsa

August 2, 2012February 8, 2016 Belinda

This is so delicious and light! You can use a firm fish like halibut or even better, a fillet of wild salmon works really well with the salsa. It’s very pretty on the plate as the garbanzo beans turn bright pink!

Serves 4

6 small diced cooked beets (If you roast your own, season them with salt and pepper, olive oil and balsamic vinegar, then cover them with foil and roast at 400 F for 1 hr 20 mins or until tender, then peel them, and allow to cool)
1 x 15.5 oz can garbanzo beans (chickpeas) drained and rinsed
8 chopped scallions
¾ cup pecan pieces, toasted in the oven until browned
1 seeded and chopped red chili
3 tbsp chopped fresh mint
2 tsp ground roasted cumin
4 tbsp fresh lemon juice
1 1/2 tbsp balsamic vinegar
5 tbsp olive oil
Salt and pepper

Put the diced beets into a good-sized bowl. Add the chopped scallions, seeded and chopped red chili, chopped fresh mint, toasted pecans, cumin, lemon juice, balsamic and olive oil.
Mix and season well with salt and pepper. Add more balsamic or lemon juice if you think it needs it.

Season 4 fish fillets and sauté in hot oil over medium high heat on both sides until just done and crispy on the outside then serve on or beside a good dollop of the beet salsa.

Asian flavors · Gluten Free · Vegan · Vegetable sides · Vegetable-related

Braised coconut spinach with chick peas and lemon

June 10, 2012February 8, 2016 Belinda

Poured over a roasted sweet potato, this is powerhouse vegan comfort food, with loads of flavor and solid sustenance from the chick peas and sweet potato.

Serves 4 s a main dish or 6 as a side

2 tsp oil or ghee
1 small yellow onion
4 large cloves of garlic, peeled and minced
1 heaped tbsp fresh ginger, grated
1/2 cup sun dried tomatoes, chopped. (If they’re in oil, drain them first.
1 large lemon, zested and juiced (about 2 tbsp juice)
1 dried hot red pepper or a dash of red pepper flakes (optional)
15 oz can chickpeas, drained
1lb baby spinach
15 oz can coconut milk
1 tsp salt, or more, to taste
1 tsp ground ginger

To serve

Whole roasted sweet potatoes
cilantro leaves, to garnish
toasted unsweetened coconut, to garnish

Directions

Heat the oil or ghee in a large deep Dutch oven or heavy pot over medium high heat.
Add the onion and cook for about 5 minutes, or until the onion is beginning to brown.
Add the garlic, ginger, sun dried tomatoes, lemon zest and red pepper, if using.
Cook for 3 minutes, stirring frequently.
Add the chick peas and cook ver high heat for a few minutes or until they are beginning to turn golden and they are coated with the onion/garlic mixture.
Toss in the spinach, one handful at a time, this will take about 5 minutes. Stir in a handful or two and wait for it to wilt down and make room in the pot before adding the next lot.
When all the spinach has been stirred in, pour in the coconut milk and stir in the salt, ground ginger and lemon juice.
Bring to a simmer then turn down the heat and cook for 10 minutes or until the chick peas are warm through.
Taste and add more salt and lemon juice if necessary.
Serve hot over roasted sweet potatoes with cilantro leaves and toasted coconut to garnish.

Note

This is thick enough on it’s own to eat with a fork, it’s not terribly soupy, but it’s saucy enough to eat over pasta, rice, brown rice, quinoa or any other grain.

Do-ahead · Gluten Free · Salad · Vegetable-related

Roasted cauliflower salad with chickpeas and brown rice

January 14, 2012September 9, 2022 Belinda2 Comments

This recipe is from a fellow food blogger and is lovely and really interesting in it’s combination. I get more excited about interesting vegetarian dishes than anything else these days. If the Food Blogger recognizes his/her recipe, please let me know as I have forgotten who posted it and would like to acknowledge them

Yield: Two entree sized servings
Prep Time: 20 mins
Cooking Time: 20 mins

For the Roasted cauliflower
1 1/2lbs cauliflower, cut into florets
2 tsp grapeseed oil
sea salt
cracked black pepper

Preheat the oven to 400 degrees. Toss the cauliflower with the oil, salt and pepper to taste. lay in a single layer on a greased or parchment lined baking sheet. Roast for 20 minutes or until slightly golden in color and cooked through with a touch of crispiness.
Remove from the oven and set aside to cool a bit.

For the dressing
1/2 cup 0% fat plain Greek yoghurt
2 tbsp extra virgin olive oil
2 tsp Dijon mustard
3 – 4 tbsp (or 2 oz ) blue cheese
juice of 1 Meyer lemon
zest of 1/2 a Meyer lemon
1 tsp honey
1 clove garlic, grated or minced
1 tbsp white balsamic vinegar (Trader Joes sells this)
sea salt and fresh cracked pepper
a few drops of White truffle oil (optional)

Place the yoghurt in a small bowl. Slowly add the olive oil while whisking (this is to avoid a clumpy dressing) Once the oil is added, add in the remaining ingredients and set aside.
Allow to sit at room temperature for 20 to 30 mins to let the flavors develop.

For the rice
1 cup brown rice
2 cups water
1 tsp salt.
Place the rice in a medium sized saucepan and rinse under cold water a couple of times, draining each time. This prevents the rice from getting sticky and mushy.
Place the water in the pot with the rinsed rice and add the salt.
Bring to the boil, then cover and lower the heat to a bare simmer. Cook, covered for 50 to 60 minutes. Check for doneness after 50 minutes.

To assemble the salad
1 cup chick peas (garbanzo beans) drained and rinsed
1 cup cooked brown rice
1 1/4 cups green onions, chopped

On two large plates, arrange a small pile of rice. Top with cauliflower florets, chick peas and green onions.
Drizzle the dressing over and serve immediately.

Do-ahead · Gluten Free · Salad · Vegetable-related

Middle Eastern Chopped Salad (CleanCuisine)

December 30, 2011September 9, 2022 Belinda1 Comment

My step daughter Candice, made this last night and everyone fell upon it. After the heavy Holiday eating it was so refreshing. I would give it 6 out 5! The only thing you could add, maybe, is pitted Kalamata olives, but it was perfect as it was. It’s an Ina Garten recipe.

Serves 4 – 6
10 scallions, white and green parts, thinly sliced
1lb ripe tomatoes, seeded, cored and 1/2 inch diced.
1 hothouse cucumber, halved lengthways, seeded and 1/2 inch diced
1 16 oz (or as near as possible) can chickpeas (garbanzo beans), drained and rinsed
1/3 cup chopped fresh parsley
1/3 cup chopped fresh mint
1/3 cup fresh basil leaves, julienned
1/4 cup freshly squeezed lemon juice (about 4 lemons)
1 tbsp minced garlic, (3 cloves)
Kosher salt and freshly ground pepper
1/4 cup good olive oil
8 oz good Greek feta cheese, 1/2 inch diced
Toasted pita bread, for serving
Some optional additions are; halved pitted Kalamata olives or chopped avocado

Place the scallions, tomatoes, cucumbers, chickpeas, parsley, mint and basil in a large salad bowl and toss to combine.
Ina small bowl or measuring cup whisk together lemon juice, garlic, salt and 1 tsp of pepper.
Slowly whisk in the olive oil to make an emulsion. Pour the dressing over the salad tossing gently to coat all the vegetables. ( You might not even want to put all the dressing on, depending on how much you like. I held some back)
Add the feta, sprinkle with salt and pepper and toss gently.
Serve the salad with the toasted pita bread.

Gluten Free · Grains · Meat

Sweet Italian sausage with white beans and chard over pumpkin polenta

November 13, 2011February 8, 2016 Belinda1 Comment

This is divine!!! Serves 2 but can easily be doubled.

1/2 cup thinly sliced yellow onion
1 large bunch of Swiss chard, kale or spinach or any other leafy green vegetable of your choice
2 cloves of garlic, minced
8 oz sweet Italian sausage pushed out of their skins, or the sausage meat
1 cup drained, rinsed canellini beans
1 cup canned pumpkin puree, or even better, homemade roasted and mashed butternut squash
1 1/2 cups water or chicken broth
1/2 cup yellow cornmeal
a good pinch of freshly grated nutmeg
2 oz grated Pecorino Romano cheese
salt and pepper to taste

Heat a large saute pan over medium-low heat. Spray with nonstick cooking spray. Add the onions and cook, stirring occasionally, for about 10 minutes until softened.
Meanwhile, prepare the Swiss chard. Cut off the thick stems and slice the leaves into 1″ ribbons. Rinse in a colander and set aside.
Add the garlic and crumbled sausage meat to the onions. Season the mixture with salt and pepper. Cook till the sausage meat has turned from pink to light brown, add the white beans. Cook for another minute until the garlic is fragrant. Add the Swiss chard(or spinach etc) with the water still clinging to it. Stir to combine then cover the pan and raise the heat to medium high. Let the greens wilt down while you prepare the polenta. Stir occasionally.
Whisk together the water/chicken broth and pumpkin puree in a medium saucepan. Season generously with salt and add the nutmeg. Place the cornmeal in a small bowl and pour a little of the pumpkin mixture over it, stir well (this will make it easier to incorporate the cornmeal into the heated pumpkin mixture, without clumping)
Bring the remaining mixture in the saucepan to a boil. Whisk in the wet cornmeal until smooth, then reduce heat to medium high and cook, stirring often with a wooden spoon, for about 10 minutes.
When the polenta has thickened (if you draw the spoon across the bottom of the pan the line should remain visible for a short time) stir in the grated cheese and turn off the heat. Adjust with salt and pepper to taste.
Taste the sausage and bean mixture and season with salt and pepper if desired.
Divide the hot polenta between two plates and top with the sausage, white beans and chard.

Asian flavors · Gluten Free · Meat

Pork in Black Bean Sauce

September 3, 2011February 8, 2016 Belinda

Serves 4. This is so easy and delicious and is a great recipe to double.

1lb pork tenderloin (1 pork tenderloin with silverskin removed)
1 tbsp Chinese rice wine or dry sherry
1 tbsp light soy sauce
2 tsp sesame oil
1 tsp cornflour
1 1/2 tbsp peanut oil

1 1/2 tbsp dried Chinese black beans, rinsed and coarsely chopped (available in Asian markets)
1 tbsp garlic, finely chopped
3 tbsp scallions (spring onions) finely chopped
1 tbsp shallots, chopped
1 1/2 tbsp light soy sauce
1 tsp sugar
1 tbsp chicken stock
1 tbsp sesame oil

Cut the pork into thin slices 1 1/2 inches long. Put the slices in a bowl and mix them well with the rice wine or dry sherry, soy sauce, sesame oil and cornflour. Leave to marinate for about 20 minutes.

Heat a wok or large frying pan until it’s very hot. Add half the oil and when it is very hot and slightly smoking, lift the pork out of the marinade with a slotted spoon, put it in the wok and quickly stir fry for about 2-3 minutes. Transfer it to a bowl at once.

Wipe the wok or pan clean, reheat it and add the rest of the oil. Quickly add the black beans, garlic, scallion (spring onions) and shallots. A few seconds later add the rest of the ingredients. bring the mixture to the boil and then return the pork to the wok or frying pan. Stir fry the entire mixture for another 5 minutes.
Turn it on to a warm serving platter and serve at once with some hot steamed rice.

Do-ahead · Gluten Free · Vegetable sides

Mashed rosemary white beans

August 20, 2011September 9, 2022 Belinda

This is lovely as a replacement for mashed potatoes, especially with lamb.

2 (15 oz) cans of cannellini beans, rinsed and drained
2 -3 tbsp olive oil
3 cloves garlic, minced
a few sprigs fresh rosemary, chopped finely
1/3 to 1/2 cup chicken stock
salt and pepper

In a medium saucepan, heat the olive oil, garlic and rosemary over medium – low heat. Saute till fragrant.
Add the beans and chicken stock.
Increase the heat to medium and stir the beans.
Continue to stir until the beans begin to soften, approximately 8 minutes.
Using a potato masher, mash the beans until they reach the desired consistency.
Add the salt and pepper to taste and serve warm.
(I used a bit of cream at the end to make it even silkier and it worked a treat!)