Shamrock Soft Serve

Happy Saint Patrick’s Day

 

This is the only day of the year where the world turns green and everyone claims some ties to being Irish…. well, I have always been proud of  my Irish heritage.  My paternal grandfather was an Orangeman and we have always celebrated our Celtish roots.

 

But no Shamrock Shake or even dark red beer for me this year… so I decided to celebrate with a Shamrock Soft Serve instead.

 

It was so easy....  I just put a handful (about 1 cup) of fresh spinach into the bowl of my food processor with a splash (about 2 Tbs) of unsweetened vanilla Almond Breeze and set it to whizz until the spinach was cut up into small bits… then I tossed in a cu-tup frozen banana and pureed the works for a couple of minutes.
 
It is delicious!  Sweet from the banana but no banana flavor at all… or spinach either.
 
Weight Watchers P+ = 3.
Calories 120; Protein 2g; Carbohydrate 29g; Fat 1g; Fibre 4g.

Just look at that awesome color!

 

How are you celebrating Saint Patrick’s Day?

Using Flavored Oils and Vinegars

A couple of weeks ago I received a lovely little gift package in the mail... a sampling of a couple of different olive oils, and a balsamic vinegar, from one of my online Weight Watcher friends who lives in Ontario, Canada.



Persian Lime EVOO, Harissa EVOO, Bluberry Balsamic Vinegar

 

 



I was thrilled that Kate thought to send these beautiful little bottles of exotic oils and vinegar to me, but I admit I have been a bit intimidated by them and was hesitant to try them out... until just recently.

The Captain and I went out for a 2 hour walk in the sunshine on Friday morning.  We kept up a good brisk pace as we trekked along the waterfront pathway above the Strait of Juan de Fuca, then around the point into the Inner Harbour, where we stopped and had a bit of a snack... apples and cashews... then carried on through the Harbour to China Town and then completed the circle back at our front door.

We were both very hungry when we arrived home... The Captain's mouth was watering for some Chinese Food, so I prepared a big saucepan full of udon noodles, cut up onions, shredded cabbage and some slivers of leftover cooked pork roast, all in a nice broth.. then set to work on a big salad for me.

I have been daydreaming about a delicous spinach salad that I had at an Ikea store in Vancouver several months ago, and I had a hunch that I could come up with something similar using the Blueberry Balsamic vinegar.  And I was right!

I mixed 1 tsp of EVOO with 2 tsp of the vinegar in a little bowl and then tasted it.  It was sweet and thick and kinda syrupy and just wonderful!

So I put togther my salad...  I started with a bed of spinach and black kale mixture, then slices of leftover baked chicken breast, some dried cranberries and a couple of tablespoons of almond slivers that I had quickly toasted in a non-stick pan on the stove while prepping the Captain's soup. Then I drizzled that EVOO/vinegar mixture over the top and sat down to thoroughly enjoy the best salad I have had in ages.

Every bite was absolutely delightful and I oohed and aahed all the way through lunch.  The Captain even said he could smell the blueberries from the vinegar across the table!

 

Now I am so excited to try out the oils, too... these little bottles have opened my eyes to a whole new world of flavors.. thanks so much, Kate!

 

 

Have you tried Persian Lime EVOO or Harissa EVOO?

 

Do you use flavored oils and vinegars in your cooking?  What's your favorite?

 





Eggs with Sweet Potato Hash

I do love sweet potatoes... those lovely dark orange Beauregard or Louisiana sweet potatoes.  Here we call them yams to distinguish them from the drier, yellow variety, that I have never cared for at all.

I have been trying to encourage The Captain to eat more sweet potatoes instead of white or red potatoes lately, cause they are so full of vitamins, so I made up this dish for breakfast recently.  It went over pretty well, too!

You can easily halve the ingredients to make a single serving or even just use one egg per person if you prefer.  We had this for brunch so I wanted to make sure it would be hearty enough to get us through till tea time!

Eggs with Sweet Potato Hash
Makes 2 servings

• 1 medium sweet potato, baked and cooled (about 1-1/2 cups total)
• 4 eggs
• 1 handful of spinach leaves, chopped
• 1 Tbs bacon, cooked, cooled and crumbled

1. Peel and cut the sweet potatoes into large chunks and place in a microwave safe dish.
2. Add the crumbled bacon and spinach, and stir altogether lightly.
3. Put in the microwave oven and cook on HIGH for 3 minutes.
4. In the meantime, fry the eggs in a non-stick skillet, till done to your liking.
5. Divide the potato mixture between 2 plates, and top with an eggs.
6. Season with salt and pepper.

Per serving.
Weight Watchers P+ = 8.
Calories 318; Protein 17g; Carbohydrate 37g;  Fat 11g; Fibre 5g.

Ready to pop into the mike while the eggs are cooking.



Printable Recipe

Winter Soup

We went out for lunch one day this past week, something we rarely do... to get together with the people that we house/kitty sat for the past three winters.  It has been a few months since we have been together and well past time for a visit!

The place we chose is one of those great little out of the way joints, that serves breakfast all day till they close at 3:30 p.m., along with great burgers and some soups, salads, and sandwiches.  The decor is colorful and funky, the serving staff are friendly and the prices are pretty darn good for the wonderful food and upbeat atmosphere.

When we first sat down I checked out the chalkboard for the daily specials and was quite excited to see Butternut Squash and Coconut Soup there... but before we got a chance to order, one of the gals erased it from the sign and replaced it with Winter Broth, Butternut Squash and Kale Soup.  I have to admit I was a bit disappointed but decided to go ahead and have a bowl of soup with a gluten-free corn muffin anyway.  (Just as an aside, there was a message on the chalkboard that said all of the daily soups are dairy and gluten free.)

There was no need for disappointment!   It was delicious... a nicely spiced turkey broth, cubes of butternut squash and chunks of kale.  I couldn't have been happier.

And so I decided to try to make something similar at home.

I didn't have any kale in the fridge so I substituted spinach.  If you don't have turkey broth or chicken broth on hand, you could use bullion cubes instead.  And use whatever kind of oil you like... olive or even coconut would be good, I should think.  And I added onions... 

The Captain is always so helpful when I ask him to pare and cut a butternut squash for me.  And he scooped the seeds and soft flesh from the cavity and then cut the half I used into half-inch cubes as well.  Sometimes I am just not strong enough to cut through the tough shell of these Winter squashes so it is great that he can help me with that.

I got out my soup pot and got started!  I am calling my creation Winter Soup and it goes like this:



Winter Soup
Makes 6 servings.

• 1 tsp vegetable oil (I used a canol/olive oil blend)
• 3 cloves garlic, peeled, smashed and minced
• 1 medium onion, roughly chopped. about 8 ounces
• 1/2 butternut squash, about 20 ounces
• 4 cups turkey broth
• dashes of cumin, cinnamon, and salt
• 1 cup fresh spinach leaves

1. Gently heat the oil in a large stock pot and cook the onion till translucent, about 7 or 8 minutes.
2. Add the garlic and squash and cook for another 5 minutes.
3. Sprinkle seasonings over the veggies and stir in.
4. Add the stock, bring to a boil, then turn down the heat and allow to simmer, covered for 40 minutes.
5. To serve, ladle the hot soup into a bowl and toss in a few spinach leaves on the top and stir them in to wilt.

Per serving.
Weight Watchers P+ = 2.
Calories 79; Protein 4g; Carbohydrate 16g; Fat 1g; Fibre 3g.

I didn't put the spinach into the soup pot because I thought it would get too wilted and break up, but if I were using kale, I would put it into the soup pot for the last 10 - 15 minutes of the simmering process.

Simmering in the soup pot.



Hot soup ladled into a bowl.

 

 

With a bit of spinach tossed in.

 

 

We had this as the main focus of our lunch on Sunday, and we were both quite hungry as we had just come in, stretched, and cooled down, after a 5 km run.  Lunch needed to happen before showers even!  So I added 2 ounces of cooked chicken breast to each bowl, too, before I served it.  For another couple of P+ it was a great way to get in some tasty protein and make the meal more complete.



 

With cooked chicken breast added to the bowl.

 

Delicious and very filling.

 

  



Printable Recipe

My Mango Jicama Chicken Salad on Spinach Leaves

This seems like an odd combination of ingredients... mango, jicama, and chicken... but it is delicious and the dressing is really unique and tasty.  I hope you will try it!

You all know that I have been a lifetimer with Weight Watchers for many many years... recently they decided to reward continuing lifetime members by giving us free access to e-tools on their web site.  I am not used to having access to it yet so don't think to look at the recipe listings very often.

However, this past week I had a mango that I wanted do do something special with, so I access the recipe section of the Weight Watchers site and found a recipe called Tropical Mango-Jicama Chicken Salad... well I just happened to have a jicama on hand, too, and some chicken breasts... so I based this dinner on that recipe.  I chose to serve it on a bed of spinach leaves to give it some added bulk to make it dinner-worthy. 

I was thrilled to find yet another dish to add cilantro to... we have a huge pot of it growing on the balcony!

I will present this recipes as I made it up, but if you want the original, just google the title... you will find several instances of it on various sites. It calls for lime juice and I didn't have any on hand, but if you do, use it in place of the lemon juice... it would be even better, I think.

My Mango Jicama Chicken Salad on Spinach Leaves
Makes 2 dinner-size servings

• few slices of sweet onion
• 1Tbs lemon juice
• 1 tsp olive oil
• few dashes of cumin
• dash of hot pepper sauce
• 2 small chicken breasts, cooked, cooled and cut into chunks
• 1/2 fresh mango, peeled and cut into small chunks
• 1-1/2 cups jicama, peeled and shredded
• 1/4 cup cilantro, roughly chopped
• 2 cups fresh spinach leaves, washed and dried

1. Combine the onion, lemon juice, olive oil, cumin and hot pepper sauce in a large bowl.
2. Let it stand for about 10 minutes, stirring occasionally to make sure onion is coated well.
3. Add the chicken, mango, jicama, and cilantro.  Toss and mix well.
4. Divide the spinach leaves between 2 plates
5. Divide and serve the salad mixture over the top of the spinach.

Per serving.
Weight Watchers P+ = 6.
Calories 242; Protein 23g; Carbohydrate 20g; Fat 8g; Fibre 7g.

So easy... just combine and serve on plated greens.

Printable Recipe

Easy and Quick Potato-Veggie Frittata

One of the best things about having some potatoes cooked and stored in the refrigerator, is that I can put together lunch pretty quickly when we have had a busy morning. I just need to select a protein and some vegetables, and it all comes together quite nicely. The possibilities are quite endless, limited only by the contents of the food lockers.

Today I decided to make up a potato and veggie frittata and it was delicious... just the thing for a warm lunch on a cool day. And the ingredients are things that most of us would normally have on hand, too.

Serve this with a glass of milk, and a piece of fruit, for a complete, nutritious lunch.



Potato and Vegetable Frittata
Makes 2 servings

• 1 medium potato, baked and cooled
• 1 thin slice of white onion, diced
• 1 small tomato, cut in small pieces
• 1/2 cup spinach leaves, chopped
• 2 white mushrooms, sliced
• 1 large fresh egg
• 3/8 cup egg whites
• Salt and pepper to taste
• Sprinkle of crumbled bacon bits, optional *

1. Dice the potato and place in a frying pan that has been coated with non-stick spray, over MEDIUM heat.
2. Add the vegetables and cook till soft, approximately 5 minutes.
3. Meanwhile beat the egg and the egg whites together in a small bowl.
4. Pour the egg mixture over the contents of the frying pan, and sprinkle with salt and pepper.
5. Cover and allow to cook for another 5 or 6 minutes. It will be done when no longer shiny.
6. Divide in half and put on 2 plates to serve. Sprinkle with bacon bits if desired.

Per serving, not including bacon bits.
Weight Watchers P+ = .
Calories 130; Protein 10g; Carbohydrate 17g; Fat 3g; Fibre 2g.
* Adding 1 tsp of bacon bits adds 1 WW P+ to the meal.

Cook the veggies...

and then add the egg mixture.

When cooked, remove from heat and divide in half to serve.

Sprinkle with cooked, crumbled bacon if you like.

Printable Recipe

Hello Sweet Dumping Squash!

I could not resist purchasing this lovely little Sweet Dumpling squash at a local market a few days ago.  It has been sitting on the counter, waiting for me to decide what to do with it... other than admire it because I think it is so cute!

Today I decided I would have it for my dinner.. and because I have a bago of lovely fresh baby spinach leaves in the fridge, I wanted to have a re-rerun of the Buttercup Squash and Spinach Salad I made a couple of weeks ago.

When I cut and cleaned it, I noticed that it looked very much like an Acorn squash.  I cooked it in the microwave oven for 7 minutes altogether and then left it to cool.

At dinnertime, I assembled the salad ingredients, and added 2 Tbs of dried cranberries to the mixture.  I used the same dressing as before too, as I knew that cinnamon would be a tasty match for this squash.  (This adds 1 Points Plus value to the serving.)

It was delicious!  This Sweet Dumpling squash really lived up to its name... it is a similar texture to the Acorn squash, but there is a definite sweetness to it.

I am so thrilled to add another variety of winter squash to my list of favorites!

Wash and dry the  cute little squash.

Cut in half and scoop seeds out of the centre before cooking.

Assembled and ready to enjoy.





Buttercup Squash and Spinach Salad

At this time of year there are so many wonderful and different varieties of winter squashes at the local markets, sometimes I have trouble deciding which ones to bring home!

I do have my favorites... butternut, ambercup, red kuri, delicata, spaghetti... but it is fun to try out new ones and create recipes with them.

Today I was wanting to make something for my dinner with a smallish buttercup squash that I brought home a few days ago.  Buttercup squash, also known as kobacha, is similar in color and flavor to butternut squash.  I happen to love it!

If I had had more time, I would have roasted the squash in the oven.  I think that is the nicest way to enhance the earthy flavor of the winter squashes... but, because I was a bit pressed for time, I decided to cook it in the microwave oven.  Then I left it to cool before cutting it up and tossing it with my other salad ingredients.

It was delicious!  Next time I might add a handful of dried cranberries or a chopped apple to the mix for a bit of sweetness.

Buttercup Squash and Spinach Salad
Makes 1 serving

• 1 medium-small buttercup squash
• 2 cups baby spinach leaves
• 1 Tbs slivered almonds
• 1 wedge Laughing Cow cheese 

Dressing:

• 1 tsp EVOO
• 2 tsp white balsamic vinegar
• 1 packet Splenda
• dash of cinnamon

1. Wash and dry the squash.  Cut it in half and scoop out the seeds and soft flesh from the cavity.
2. Place on microwave safe plate, cut sides down and cook on HIGH for 7 or 8 minutes, till flesh is cooked and soft.
3. Set aside to cool.
4. When cool, scoop the cooked flesh from the shell and cut into square chunks.
5. Tear or cut spinach leaves and place in serving bowl along with squash chunks and almonds.
6. Cut cheese wedge into several pieces and add to bowl.
7. Toss all ingredients well and set aside.
8. Mix dressing ingredients together in a small bowl and pour over salad in bowl.
9. Toss and serve.

Per serving with dressing.
Weight Watchers P+ = 5.
Calories 193; Protein 5g; Carbohydrate 21g; Fat 11g; Fibre 5g.

Washed, cut, seeds scooped out, and ready to pop into the mike for 8 minutes.



Printable Recipe

Albacore Tuna Takes the Plate!

Normally I keep a few different varieties of canned tuna on hand.  I always buy tuna canned in water.  And, I usually select chunk light tuna for sandwiches and sometimes use it in cooked casseroles or salads that have a lot of ingredients.

But, where the tuna is more important in a dish, where it will be highlighted, I like to use white or albacore. It is a nicer, meatier texture.  I think it tastes better, too.  I have been saving a can of albacore tuna for something special, and today I came up with this salad.

The capers add a nice salty bite, and they go very well with the red wine vinegar.  It is a filling and pretty summer dinner meal.  Of course you can easily adjust the ingredients to make more servings.

Pasta/Tuna Salad on Spinach
Makes 2 dinner servings

• 4 ounces (dry weight) fusili or rotini pasta
• 4 ounces (net weight) canned albacore tuna, drained
• 1 Tbs capers, drained
• 2 tsp olive oil
• 1 Tbs red wine vinegar
• 2 cups fresh spinach leaves, washed and torn into pieces
• 2 green onions, finely chopped
• dashes of salt and pepper
• 2 Tbs freshly shredded light parmesan cheese

1. Cook pasta according to package directions, drain and set aside to cool.
2. In a large bowl, mix tuna with capers, olive oil, vinegar, green onions, salt and pepper.  
3. Toss pasta into mixure in bowl, and refrigerate till chilled.
4. To serve, spread 1 cup of spinach leaves on a plate.  Cover with half of the salad mixture and then sprinkle 1 Tbs parmesan cheese over the top.
5. Repeat with rest of spinach, salad, and cheese.

Per serving.
Weight Watchers P+ = 9.
Calories 328; Protein 25g; Carbohydrate 46g; Fat 7g; Fibre 7g.

Draining the cooked pasta.

Mixing salad ingredients.

Plated on the spinach, topped with parmesan and ready to enjoy.

 

Printable Recipe

Simple Spinach Chicken Salad

This recipe from Hunger Free Forever has been 'on the back burner' for some time now, waiting for just the right time to make an appearance at lunch or dinner.  It is lovely in its simplicity and also very versatile.  The chicken can be baked, grilled, or even canned... hot or cold.  You choose.  And you can certainly add more vegetables, seasonings, or even crumbled or shredded cheese.

I did make a couple of changes to the original recipe.  I added green onions, freshly ground pepper, and dried oregano.  And I reduced the amount of oil in the dressing, just a bit.

Spinach Chicken Salad
Makes 2 servings

• 2 medium tomatoes, cut in chunks
• 3 cups fresh spinach leaves
• 2 green onions
• 8 oz grilled or baked boneless, skinless chicken breast, cut into 1-inch cubes
• 2 tsp olive oil
• 1 Tbs balsamic vinegar
• Dash of salt, ground black pepper, dried oregano

1. In a large bowl, toss the tomatoes with the spinach. Add the chicken, onions, olive oil, and vinegar. Toss.
2. Sprinkle with salt, pepper and oregano.

Per serving, including the vegetables.

Weight Watchers P+ = 5.

Calories 200; Protein 27g; Carbohydrate 8g; Fat 6g; Fibre 3g.

Printable Recipe

Strawberry Spree!

I do love fresh, juicy strawberries and I am always so happy when they show up in our local markets.  This morning I picked up a 2-pound container full of luscious, ripe berries, and could hardly wait to get home and start making this salad for lunch.

Strawberry Spinach Salad
Makes 1 serving

• 1-1/2 cups fresh spinach leaves, washed and torn
• 3 large strawberries, sliced
• 1 thin slice of onion
• 1 medium button mushroom, sliced
• 1 Tbs sliced almonds (1/4 ounce)
• 1 Tbs real crumbled bacon bits
• 2 Tbs fat free red raspberry vinaigrette

1. Place the spinach leaves on a large plate.
2. Add the next 5 ingredients and mix.
3. Drizzle dressing over the top.

Per serving.
Weight Watchers P+ = 4.
Calories 137; Protein 7g; Carbohydrate 16g; Fat 6g; Fibre 4g

Printable Recipe

Busy Day Salad

This is the perfect salad for a busy day.  It comes together very quickly and has lots of nutrients to keep you going.  I added baby carrots and cauliflower chunks for garnish.

Farro, Red Beans and Spinach Salad
Makes 1 serving

• 1/4 cup farro
• 2 cups fresh spinach leaves, washed and cut up
• 6 slices from a long English cucumber
• 1/2 fresh tomato, chopped
• 1/2 cup canned red kidney beans, drained and rinsed

1. Cook the farro for 15 minutes, drain and set aside to cool for a few minutes.
2. Put the spinach on a plate and then spread the farro over it.
3. Top with cucumber slices, tomato. and the beans.
4. Add your favorite dressing... today I used olive oil and apple cider vinegar.

Per serving, without dressing.
Weight Watchers P+ = 6.
Calories 306; Protein 2g; Carbohydrate 59g; Fat 2g; Fibre 13g

Printable Recipe

Splendid Spinach

Spinach is a wonderful, versatile vegetable.  It has too many nutrients and health benefits to possibly list them all.  But, you do remember Popeye, don't you?

Baby spinach is not much different, nutritionally, from the larger, mature leaves.  And both types come packaged in cellophane bags, that you can find in your local produce markets, in avariety of sizes.

These bags of pre-washed spinach leaves are just too handy to ignore .All you need to do is cut one open, take out as many fresh leaves as you need, then seal the package and put it back into the refrigerator.  I keep spinach fresh in the crisper for at least a week this way. 

If you are concerned about the cleanliness of the leaves, you could certainly wash them yourself and spin them dry before using. 

When I am making salad, spinach is my go-to leafy green base for all the assorted toppings that I love to use in a variety of combinations... veggies, grains, legumes, eggs, cheeses, canned fish, chicken or turkey breast, crumbled bacon, fruit - dried and fresh, nuts and seeds.

Spinach, Long English cucumber, sweet white onion, white button mushroom, fresh strawberries, crumbled bacon with raspberry vinaigrette.



If the spinach does start to look a little limp before you have finished the bag, that is the time to turn it into a nutritious and delicious green smoothie.  With the addition of milk, banana, cinnamon, and some honey or Splenda, whizzed together till smooth with your immersion blender, you have a great snack or after-run pick-me-up.

If you cannot get past the green color, toss in a few berries... you will end up with a purple power house!

You can add spinach leaves to your pasta sauces, chilis, vegetable and grain soups, omelets, quiches, dips, and I also like to use it in place of lettuce as a condiment on my veggie burgers.  And let's not forget that you can just steam it, or wilt it in hot bacon drippings, and eat as a side dish.

Egg Flower Soup

Learn to love spinach!  Your body will appreciate it.

Featured Recipes using this staple:

• Farro, Red Bean, and Spinach Salad
• Egg Flower Soup
• Strawberry Spinach Salad

Elegant Egg Flower Soup

I love this soup.  It is easy to prepare and makes a lovely first course or a nice lunch soup.  I found the recipe in the December 2008 issue of Health Magazine.  It was reprinted from Quick and Easy Chinese: 70 Everyday Recipes by Nancie McDermott.  I like to chop up the spinach leaves a bit before putting them into the hot broth. 

Egg Flower Soup
Makes 2 servings

• 4 cups chicken broth
• 2 cups spinach leaves
• 1/2 tsp dark sesame oil
• 1/2 tsp salt
• 2 beaten eggs
• 3 Tbs thinly sliced scallions

1. In a medium saucepan, bring 4 cups chicken broth to a rolling boil over medium-high heat.
2. Stir in 2 cups spinach leaves, 1/2 teaspoon dark sesame oil, and 1/2 teaspoon salt, allowing the spinach to wilt into the soup.
3. Stir well until the chicken broth is swirling in circles.
4. Slowly pour 2 beaten eggs into soup, and continue to stir gently for about 30 seconds. Sprinkle 3 tablespoons thinly sliced scallions onto the soup, and serve hot.

Per serving.
Weight Watchers P+ = 3.
Calories 124; Protein 13g; Carbohydrate 4g; Fat 6g; Fibre 1g

Printable Recipe

I love salad!

I.love.salad.

I am a salad fanatic.  I eat a huge salad at noon, most days of the week.

This melee of pears, spinach, mushrooms, and feta cheese, topped with Maple Grove fat free lemon poppyseed dressing is perhaps the most delicious combination of flavors I have come up with yet.  Kind of bland looking, but wonderful!

I almost didn't buy those Bosc pears when I saw them at the market.  Now I am so happy that I did.

Fresh strawberries make a nice substituition for the pears... and of course, very pretty, too!