Tag Archives: #healthyeating

Sous Vide Jerk Pork Tenderloin with Mango Salsa

sous vide jerk pork tenderloin with mango salsa

1/4 cup light brown sugar
1 tablespoon ground allspice
1/2 teaspoon cayenne pepper (you can use more if preferred)
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon ground cumin
salt and pepper
2 1-pound pork tenderloins
2 tablespoons canola or vegetable oil
1 mango, pitted, peeled, and diced
1 red bell pepper, seeded and diced
1/4 cup fresh cilantro, chopped (I usually have more on hand because I love cilantro.)
3 tablespoons finely diced red onion
2 tablespoons lime juice
1 small jalapeno, seeded and finely diced

Set your sous vide temperature to 135 degrees F.

In a medium bowl combine the brown sugar, allspice, cayenne pepper, cinnamon, cloves, cumin, 2 teaspoon salt, and 1 teaspoon black pepper. Rub mixture over tenderloins.

Heat oil in a heavy skillet over medium-high heat. When the oil is shimmering, add the pork and sear until browned on all sides. Transfer to a plate and let rest for 10 minutes.

Place tenderloins and any leftover spice rub in a large vacuum seal or zipper bag (think freezer instead of storage weight). Seal using the water immersion technique or vacuum sealer on moist setting. Once the water temperature is at 135F, place the bag in the water bath and let go for 2 hours.

Prepare the salsa by putting the mango, bell pepper, cilantro, onion, lime juice, and jalapeno in a medium bowl. Mix well and season to taste with salt and pepper. Cover and keep chilled until ready to use.

When the timer goes off, remove the bag from the sous vide bath. Let rest 10 minutes, then remove from the bag and pat dry. Slice the tenderloin and serve topped with the mango salsa.

Quinoa Stuffing

The annual holiday debate seems to center around stuffing or dressing. They are the same thing, but dressing is cooked outside of the bird and stuffing is, well, stuffed into the bird before cooking. I grew up with stuffing, but as an adult I prefer is prepared as dressing. When a turkey or chicken is stuffed, it takes so long for the poultry to get to a safe temperature to eat that the meat winds up drying out. If your family prefers stuffing, I suggest preparing dressing and then fill the cooked bird right before taking it to the table.

1 1/2 cup chicken or vegetable stock (you can use plain water as well)
1 cup quinoa
1/8 cup olive oil
1 small butternut squash (peeled, seeded, and cubed)
1 zucchini (diced into 1-inch cubes)
3 green onions, chopped
1 teaspoon ground sage or poultry seasoning
1/4 cup dried cranberries (optional)
chopped parsley for garnish
1 tablespoon lime juice, or to taste
salt and pepper, to taste

Put chicken or vegetable stock into medium pan and bring to a boil. Add quinoa and sage or poultry seasoning, then cover and simmer until liquid is absorbed, about 10-15 minutes. Remove from heat.

Heat the olive oil in a large skillet over medium heat. Season with salt and pepper. Add the diced zucchini and butternut squash until slightly browned.

Stir in the cooked quinoa, chopped green onion, dried cranberries, then drizzle with parsley and lime juice. Enjoy.

Note: this recipe works really well to make stuffed portobello caps.

Quick Cranberry Sauce

I happen to like both types of cranberry sauce (fresh and canned), so I don’t have to take a side in the matter. However, making your own cranberry sauce or relish only takes a few minutes and you can make it to your liking. If you wind up having leftovers, use them on a turkey sandwich spread as an ice cream topping, or swirled into oatmeal the next day.

1 12-oz. bag cranberries (fresh or frozen)
1 cup granulated sugar
2 teaspoon orange zest
1/4 cup orange juice
1/4 teaspoon salt
1 teaspoon vanilla extract, optional

Reserve 1/2 cup of cranberries and set aside.

Put 1/2 sugar and the rest of the cranberries in a medium, non-reactive pan and cook over low heat, stirring occasionally, until the sugar dissolves and the berries are soft.

Increase the heat to medium and cook an additional 12 minutes. Reduce heat to low and add the remaining sugar, orange juice, and reserved 1/2 cup of cranberries. Cook 3-5 minutes more, then remove from heat. Stir in the orange zest.

Pour into a heatproof glass dish and allow to cool. Store in the refrigerator until ready to serve.

Apple Persimmon Galette (rustic pie)

Crust
2 cups all purpose flour
1 1/2 teaspoon sugar
1/4 teaspoon salt
3/4 cup vegetable shortening
1/4 cup ice water

Filling
2 Golden Delicious or Granny Smith apples, peeled and cored
2 Fuyu persimmons, peeled
1/2 cup sugar
1 teaspoon ground cinnamon
1 teaspoon cornstarch or arrowroot powder

Topping
2 tablespoons brown sugar
1 tablespoon butter, cut into small pieces

Combine the flour, sugar, and salt in a medium bowl. Cut the vegetable shortening into the dry mixture using a pastry cutter, two knives, or your hand until the mixture is the texture of cornmeal. Sprinkle 1 tablespoon of ice water over the mixture and mix just until moistened. Repeat 6-8 times, using a tablespoon of water at a time. Do not overmix. The dough will be a little ragged and stiff.

Gently push the dough into a ball and place in a plastic bag or cover with plastic wrap. Put into the refrigerator and chill for an hour. It can be made the night before and used the next day.

Slice the apples and persimmons about 1/4 inch thick, and place in a bowl of cold water with a little lemon juice added.

After an hour, preheat the oven to 375F, and take the pastry dough out of the refrigerator.

Remove the dough from the plastic wrap and place on a lightly floured surface. Dust the top of the dough with flour, and roll out in a circle or rectangle (the choice is up to you) that is about 1/8-1/4 inch thick. Transfer the flattened dough to a rimmed baking sheet. You can put a piece of parchment paper underneath the dough to help with cleanup later, if desired.

Drain the apples and persimmons well, and return to the bowl. Add the granulated sugar, cinnamon, and cornstarch or arrowroot powder, and mix well. Arrange the fruit on the dough, keeping an 1-1 1/2 inches from the edge. Sprinkle the brown sugar on top, and dot with the butter pieces.

Gently fold the pastry edge up to cover the edge of the apples and persimmons. If the edges break a little, dab the edges with cold water and press together. You do not want any holes on the sides or bottom for liquids to cook out. You can sprinkle the edge with sugar if you choose, but it isn’t necessary.

Bake 55-60 minutes until the crust is brown and crisp, and the apples are tender. Remove from the oven and transfer to a rack to cool.

Stuffed Portobello Mushrooms

2 portobello mushroom caps, stems and gills removed
3/4 cup prepared dressing, or enough to fill both (leftover stuffing/dressing works wonderfully)
1/4 cup shredded cheese (I love using a colby cheddar mix), plus more for topping
1 green onion, diced
2 tablespoons olive oil
3 tablespoon balsamic vinegar (optional, but recommended)
Salt, pepper, and poultry seasoning, if desired

Preheat oven to 350F.

Combine stuffing and cheese in a small bowl. Add additional seasoning if needed. Keep in mind that the cheese will add additional salt as it melts.

Brush the tops (curved side) of mushrooms with olive oil and place in a baking dish, top side down. Lightly brush the bottom edges the cap (now facing up) with the oil.

Fill the caps with the stuffing and cheese mixture, and drizzle with balsamic vinegar. Sprinkle with remaining cheese.

Bake uncovered for 10-12 minutes until mushroom is tender.

Apple and Shaved Fennel Salad

1 tablespoons lemon juice
1/4 teaspoon fine sea salt
 Freshly ground black pepper
1/8 cup extra-virgin olive oil
1 large or 2 small fennel bulb(s), thinly sliced
1 Granny Smith apple, halved and cored, thinly sliced or cubed
(you can also use whatever apple you have on hand)
1 celery stalk, thinly sliced
1/4 cup fennel fronds or parsley leaves, roughly chopped
1/4 cup toasted walnuts
1 ½ ounces Parmesan cheese, shaved (about 2/3 cup)

  1. In a small bowl, whisk together lemon juice, salt and pepper. Slowly drizzle in the olive oil, and whisk briskly until dressing is emulsified. Taste and add more lemon juice or salt if needed.
  2. Place the walnuts in a dry pan and heat over medium-low heat, stirring occasionally. Keep an eye on it so the oil in the nuts does not burn. After 3-5 minutes, remove from heat and dice when cool. Set aside.
  3. In a large bowl, combine the apple, celery, fennel, and walnuts.
  4. Toss the fennel, apple, walnuts, and celery with the dressing. Fold in fennel fronds or parsley, and top with Parmesan cheese just before serving.

    NOTE: Dressing can be made the day before serving, and stored in the refrigerator. Toss with salad ingredients up to 1 hour before serving.

*optional substitutions:
almonds or pecans for walnuts;
gorgonzola or blue cheese for the Parmesan cheese;
mint or basil for part or all of the parsley

Roasted Beets with Pumpkin Seed Pesto

3 large beets, roots intact but tops trimmed off
salt

Pesto
2 garlic cloves, minced
1 cups packed fresh flat-leaf parsley
3 tablespoons packed fresh mint leaves
1/4 cup pumpkin seeds, toasted
1/8 cup olive oil
3 tablespoons lemon juice
salt

Finishing
salt
2 tablespoons olive oil
2 tablespoons loosely packed fresh mint leaves, julienned or minced
2 tablespoon fresh-leaf parsley leaves, julienned or minced

For the salad

  1. Bring a medium pot of water to a boil. Salt the water, then add the beets and simmer for 25 to 30 minutes, or until fork-tender. Alternately, you can cook the beets in a pressure cooker under high pressure for 15-20 minutes with a cup of water added. Let naturally pressure release for 5 minutes, then manual release the rest of the steam.
  2. Drain the beets and rinse under cold water, using your fingers to rub off the skins off. Set the beets aside and let cool.
  3. In a food processor, combine the garlic, parsley, mint, pepitas, olive oil, and lemon juice. Pulse until very well combined. Season with salt. If the pesto is too thick, add water a tablespoon at a time until the desired consistency is reached.
  4. Slice the beet into rounds or wedges, place on a platter, and lightly season with salt. Drizzle the beets with the pesto and olive oil, then sprinkle with the mint and parsley leaves. Serve immediately, or refrigerate and serve chilled.

**optional substitutions:
substitute cilantro for part of the parsley in the pesto or finishing herbs;
swap out toasted sesame oil for the olive oil drizzle 

Roasted Carrot Hummus

1 cup baby carrots**
3 cloves whole garlic, peeled (or 1 1/2 teaspoons minced garlic)
2 tablespoons and 1/2 cup extra-virgin olive oil, divided
3/4 teaspoon salt
One 15-ounce can chickpeas, drained and rinsed
2 tablespoons lemon juice
1/8 teaspoon cayenne pepper or red pepper flakes (optional)

Serve with:
Root vegetable chips, pita chips, celery sticks, tortilla strips, toast points

Photo by mali maeder on Pexels.com

Preheat the oven to 425 degrees F.

On a rimmed baking pan, toss together the carrots, garlic, 2 tablespoons olive oil and 1/2 teaspoon salt. Cover with aluminum foil and roast until the carrots and garlic are soft, about 15 minutes. Remove from the oven and let cool.

Place the carrots, garlic and chickpeas in a food processor. Pulse to combine and break apart slightly. Add the lemon juice, 1/2 cup olive oil, cayenne pepper or red pepper flakes, and 1/4 teaspoon salt. Puree until smooth and has an even color overall. If the hummus is too dry, add water a tablespoon at a time and blend until the consistency you want.

Make sure to taste the hummus at this point and see if you want to adjust it with additional salt or seasonings.

Serve with root vegetable chips, pita chips, tortilla strips, celery sticks, or toast points for dipping.

**You can use 8 ounces carrots that have been peeled and cut into 1-inch strips.

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