Fresh, tender asparagus is a delectable taste of spring. It is also a wonderfully nutritious food, high in folate and vitamin K which improves bone health by improving calcium absorption.
For a weeknight dinner, place the Rosemary Honey-Glazed Salmon in the center of the baking sheet and roast salmon and asparagus together.
Serve with brown rice, quinoa or couscous mixed with a handful of finely chopped nuts.
Preheat oven to 400 degrees. Brush 2 rimmed 17 by 12-inch baking pans with extra-virgin olive oil. Place half of salmon in center of pan of one pan. Repeat with the other pan, placing the second salmon in the second pan.
In a small bowl mix together Dijon, honey and rosemary. Brush evenly over top of salmon then sprinkle with salt and pepper.
Bake in preheated oven 18 - 20 minutes, or until center is just barely cooked through (it will cook another couple of minutes after it comes out of the oven. Remove and let rest 5 minutes. Cut salmon into portions. Serve warm.
Fresh, tender asparagus says “Hello Spring!” in a most deliciously way. Buying local means buying seasonal. Shopping at the local Farmer’s Market past couple years has become a marvelous way to connect with nature.
Ditto on the tomatoes. The sun-ripe flavor of local fresh tomatoes is burst of sunshine in the mouth, utterly incomparable to the grocery store variety shipped from thousands of miles away. Because we are in Texas, tomatoes come early.
Asparagus and sunshine tomatoes join whole-grains for a nourishing meal in this recipe. I made it both as a one-dish dinner for weeknights and also as a lovely side dish with roasted fish fillets or sauteed chicken breasts and the Spinach Orange Salad or any green salad.
Trim one-inch off the asparagus ends and cut into bite-size pieces.
Over medium heat, warm up extra-virgin olive oil in saucepan. Add onion; sauté until transparent about 5 minutes. Add barley and garlic and toast 3 minutes, mixing occasionally. Add 2 cups broth and bring to a boil; reduce heat to medium-low, cover and simmer until liquid is absorbed, stirring frequently, about 7 minutes.
Mix in 2 more cups broth and simmer over low heat until absorbed, stirring occasionally. Add 2 more cups broth and simmer until barley is tender and creamy but still slightly firm to bite, stirring frequently and adding more broth if mixture is dry, about 35 minutes. If it is dry, add another 1/2 cup of broth and place the asparagus on top, cover and steam asparagus for 8 - 10 minutes or until crisp-tender.
Add tomatoes; stir in gently until heated through, about 3 minutes.
Mix in cheese, arugula and lemon peel. Season with salt and pepper. Serve
https://www.colormyfood.com/wp-content/uploads/2016/03/Barley-Asparagus-Risotto.jpg7501000Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-03-18 11:13:432017-05-16 09:41:54Asparagus and Barley “Risotto” with Tomatoes
This can be a satisfying entree by adding 1 cup of leftover (cooked) quinoa or brown rice, and avocado.
[su_expanding_quote_book alignment=”full” source_author=”Joel Fuhrman, MD” source_title=”Super Immunity: The Essential Nutrition Guide for Boosting Your Body’s Natural Defenses” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. All vegetables contain protective micronutrients and phytochemicals, but cruciferous vegetables have a unique compounds with proven and powerful immune-boosting effects and anticancer activity.” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]
Variations:
Use any nuts or seeds (pumpkin, sunflower) instead of walnuts
Use pear or mango instead of apple
Or use dried cranberries
Kale Salad with Brussels Sprouts, Apple and Walnuts
Toast walnuts in small skillet over medium heat, mixing occasionally. Cool. Chop coarsely.
Whisk lemon juice, mustard, shallot, garlic, 1 tsp. salt, and 1/2 tsp. pepper in a medium bowl, then whisk in oil in a slow, steady stream. Adjust salt and pepper to taste. Set aside.
Mix together kale and Brussels sprouts in a large mixing bowl. Add about 3/4 of the dressing, and use your hands to massage dressing into greens. Taste and add more dressing as needed Reserve any leftover dressing for another use.
Add apple and half of walnuts; toss together to combine. Transfer to a serving bowl, and top with nuts and remaining radishes.
Do ahead
Dressing can be prepared 3 days ahead; cover and chill. Nuts can be toasted and chopped 1 day ahead; cover and keep at room temperature. Kale and Brussels sprouts can be sliced 1 day ahead; place in an airtight container and chill. Salad can be tossed together 30 minutes ahead; keep at room temperature.
https://www.colormyfood.com/wp-content/uploads/2016/02/IMG_Kale-with-Brussels-Sprouts.jpg24483264Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-02-16 21:24:292022-01-27 13:52:23Kale and Brussels Sprouts Salad with Apple and Walnuts
The contrast of kale with the sweetness of apricots and crunch of the nuts makes this a memorable salad. No apricots or pine nuts? No problem! Use raisins, cranberries or dates instead and any other chopped nut (almond, walnut or sunflower/pumpkin seeds. You can also use spinach instead of kale.
Toss in some leftover cooked chicken and brown rice or quinoa and this can become a satisfying lunch or simple dinner.
1/4 cupdried apricots, choppedpitted and chopped (or cranberries, raisins, other dried fruit)
Adjust servings: servings
Units:
Instructions
In a small bowl, whisk lime juice, green onion, honey, salt and pepper flakes. Slowly pour 1/3 cup olive oil in, mixing constantly with a fork or wire whisk. If too tart, add another tablespoon or two of olive oil. Adjust salt and pepper to taste.
Put sliced kale in a bowl and toss with salad dressing. Let sit 20 minutes.
In a small skillet, toast pine nuts (or other nuts) over medium heat, tossing constantly, until color deepens, 2 to 3 minutes. Cool. If using other nuts, coarsely chop.
Add nuts and apricot to kale. Toss.
Can refrigerate for up to 1 day, or serve immediately.
Recipe Notes
Modified from http://www.epicurious.com/recipes/food/views/Kale-Salad-with-Dates-Parmesan-and-Almonds-51137020#ixzz2PY7zf5Jw
Share this Recipe
https://www.colormyfood.com/wp-content/uploads/2016/02/IMG_Kale-Salad-with-Apricots.jpg24483264Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-02-16 21:14:272016-03-24 11:03:34Kale Salad with Apricots and Nuts
Tomatoes invoke the flavor of sunshine. Roasted tomatoes rise to a new level of delicious. And they are so good for our bodies. This is a dish to love.
For a vegetarian entree, add 1 cup of diced potatoes and cook the potatoes with the fennel and serve with Kale, Apple and Walnut Salad.
For omnivore dinner guests, serve it with Broiled Chicken Breasts and Artichoke Hearts and the Spinach Pea Salad.
Preheat oven to 425°F. Chop enough fennel fronds to measure 1/2 cup.
Trim fennel bulbs and cut in half vertically. Cut each bulb half ito 1/2-inch-wide wedges.
Heat oil in large ovenproof skillet over medium-high heat until very hot, about 3 minutes. Add fennel wedges in single layer; sprinkle with 1 teaspoon coarse salt. Cook until fennel begins to brown and soften, turning occasionally, 10 to 12 minutes. Add tomatoes, oregano, garlic, and crushed red pepper; sprinkle with 1 teaspoon coarse salt and 1 teaspoon pepper. Fold together gently.
Transfer skillet to oven. Bake fennel and tomatoes until soft, stirring occasionally, about 30 minutes.
Mix in beans and 6 tablespoons chopped fennel fronds. Bake 5 minutes longer to heat through. Transfer mixture to large shallow bowl. Sprinkle with remaining chopped fronds. Serve warm or at room temperature.
Sometimes I use red or yellow bell peppers instead of the poblano peppers. For a dinner party I like to make both: half a platter with poblano pepper sauce, half a platter with yellow (or red) bell pepper sauce. It’s not only because the colors are pretty, but it gives guests the option of spice or not spicy.
https://www.colormyfood.com/wp-content/uploads/2016/01/Depositphotos_39976275_m-2015.jpg7501000Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2016-01-21 10:37:212018-02-07 13:59:25Chicken Breasts with Poblano Chili Sauce
This pesto really dresses up roasted fish fillets or broiled chicken breasts. It makes a delicious spread for wraps or sandwiches, and can also be used as a dip with pita chips. Mix it with an equal amount of soft goat cheese and it becomes a popular dinner party appetizer.
For a special dinner, use pistachio nuts instead of walnuts. The cardamom is optional but truly enhances the aromatic flavor making each bite a delight to the senses.
[su_expanding_quote alignment=”right” source_author=”Margaret Wittenberg” source_title=”The Essential Good Food Guide” affiliate_link=”c” full_quote=”Cilantro is a good source of vitamin K. About 1/4 cup of cilantro has 16 percent of the daily intake of vitamin K for an adult. Your body stores the vitamin K you ingest in fatty tissue for times of need. The nutrient is essential for blood coagulation, necessary when you cut yourself. Along with calcium and other nutrients, vitamin K also promotes healthy bones. It also has antibacterial properties.” short_quote=”Cilantro is a good source of vitamin K.”]
[su_expanding_quote alignment=”left” source_author=”Joe Fuhrman, M.D.” source_title=”Super Immunity: The Essential Guide for Boosting your Body’s Defenses to Live Longer, Stronger and Disease Free” affiliate_link=”c” full_quote=”Walnuts have served medicinal purposes for millennia. Modern science confirms nuts actually prevent and reverse disease; hundreds of medicinal studies demonstrate nuts dramatically extend life and protect against disease.*
Walnuts are one of the only plant foods that contains appreciable amounts of omega-3 fatty acid (omega 3 helps increase immunity, reduce inflammation and risk of cardiovascular disease. They also high in phytochemicals which given them high amounts of antioxidants” short_quote=”Walnuts have served medicinal purposes for millennia.”]
Variations
Can use almonds, pecans, pistachio instead of walnuts
Can use parsley, kale, spinach, arugula instead of cilantro
Toast the walnuts over medium heat in a saucepan for about 5 minutes. Cool.
Put 1/2 cup olive oil, lemon juice, garlic, cardamom and salt in food processor or blender.
Trim ends off cilantro tips and chop coarsely. Place half of cilantro leaves in processor. Using on/off turns, process until smooth. If too chunky, add 2 tablespoons of water.
This is hugely popular as an appetizer with pita chips for dinner parties. I also use it as a spread on toasts or wraps – add some spinach leaves and maybe a sprinkle of pumpkin seeds — for a snack or even lunch.
Red bell pepper is a rich source of lutein and zeaxanthin, carotenoid vitamins related to vitamin A and beta-carotene. “A number of studies have shown an inverse relationship between dietary intake of foods rich in lutein/zeaxanthin and the incidence of age-related macular degeneration. Prevention of tis devastating visual disability is most likely a lifelong job. The earlier you start, the better off your retina will be. At the same time, it’s never too late to take action.”
I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value.
“Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”.
Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
I modified the original recipe to include almonds; not only does it become more delicious, it boosts the nutritional value.
“Almonds are a powerful source of protein, 1/4 cup of almonds contains 7.6 grams of protein – more than a large egg, which contains 6 grams. Almonds also contain riboflavin, iron, potassium and magnesium…are an excellent source of biotin, a B vitamin essential to the metabolism of both sugar and fat. 1/4 cup provides 75% of your body’s daily requirement of this nutrient, which promotes skin health as well as energy levels”.
Superfoods Rx: Fourteen Foods that Will Change Your Life, Steven Pratt MD, and Kathy Matthews
Preheat oven to 400°F. Cover a baking sheet with aluminum foil. Coat eggplant and bell peppers lightly with 1 tablespoon olive oil and arrange on prepped baking pan
Roast vegetables, turning once or twice, for 30 to 40 minutes, or until eggplant is very soft and bell peppers are charred.
While vegetables are roasting, toast almonds in a skillet on the stovetop over medium flame. Cool.
Transfer peppers to a metal bowl and cover with the aluminum foil from the baking pan. Let steam them steam, covered until cool.
Grind cooled almonds in food processer. Set aside.
Peel and seed bell peppers, cut in quarters.
Peel eggplant and put flesh in a food processor. Add bell peppers, remaining 1/4 cup olive oil, garlic, lemon juice, and jalapeño.
Season with salt and pepper to taste and combine well.
Cool dip and chill, covered, at least 1 day and up to 1 week.
https://www.colormyfood.com/wp-content/uploads/2015/12/Depositphotos_42735865_original.jpg28484288Diana Galindohttps://www.colormyfood.com/wp-content/uploads/2017/02/color-my-food-logo-325.pngDiana Galindo2015-12-03 12:34:482016-01-25 11:27:51Eggplant Red Bell Pepper Dip with Almonds
Broccoli belongs to the cruciferous vegetable family. Named for their flowers, which have four equally spaced petals in the shape of a cross (Latin word crucifer means “cross-bearer”) these vegetables include kale, cabbage, collards and broccoli, cauliflower and turnips. I try to incorporate at least one cruciferous vegetable into our meals regularly.
[su_expanding_quote_book alignment=”right” source_author=”Joel Fuhrman, M.D. ” source_title=”Super Immunity” full_quote=”Cruciferous vegetables are twice as powerful as other plant foods. They have anti-inflammatory, antioxidant and anti-cancer benefits. Studies show that they detoxify and/or remove carcinogenic compounds. A 20% increase in cruciferous vegetables intake corresponds to a 40% decrease in cancer rates. ” short_quote=”Cruciferous vegetables are twice as powerful as other plant foods.”]
