Tag Archives: recipe

Romaine & Avocado Salad

from WHfoods.com
This salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. And romaine lettuce is one of the few food sources for chromium with one serving providing 12% of your daily value for this hard-to-find mineral. Enjoy!
Romaine & Avocado [...]

from WHfoods.com

This salad is a good healthy start for any meal. It is a quick-and-easy way to add flavor and nutrition to your meal all year round. And romaine lettuce is one of the few food sources for chromium with one serving providing 12% of your daily value for this hard-to-find mineral. Enjoy!
Romaine & Avocado Salad Prep and Cook Time: 10 minutes

Ingredients:

* 1 large head romaine lettuce, outside leaves discarded
* 1 large tomato chopped
* 1 small red bell pepper cut in thin julienne, 1 inch long
* 1/2 small avocado cut into chunks
* *Optional: 2 TBS coarsely chopped walnuts
* Dressing
* 2 TBS lemon juice
* 2 tsp balsamic vinegar
* extra virgin olive oil to taste
* Salt and cracked black pepper to taste

Directions:

1. Remove outer leaves of lettuce heads and discard. Cut off tops of leaves and discard. Tops are bitter. Chop remaining inner leaves. Rinse in cold water, and if you have a salad spinner, spin lettuce to dry. If you don’t have one, remove as much water as possible in a colander and then dry with paper towels. This will keep the flavor of the salad from getting diluted.
2. Whisk together lemon juice, vinegar, olive oil, salt and pepper in a small bowl and toss with salad greens. Sprinkle with chopped walnuts if desired.

Serves 4

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Arugula-Orange Salad with Pomegranate-White Wine Vinaigrette

Lisa Says:  this is one of our absolute favorites this time of year ! (NOTE: I just use a can of mandarin oranges in lieu of trying to slice <butcher> one up)

Perfect for holiday entertaining, this salad features the traditional colors of Christmas. It also allows you to make good use of your fancy vinegars. Champagne [...]

Lisa Says:  this is one of our absolute favorites this time of year ! (NOTE: I just use a can of mandarin oranges in lieu of trying to slice <butcher> one up)

Perfect for holiday entertaining, this salad features the traditional colors of Christmas. It also allows you to make good use of your fancy vinegars. Champagne vinegar, fruit-flavored vinegar or white wine vinegar will work with the sweet and tart taste of the pomegranate and oranges.

Ingredients:


  • For the vinaigrette:
  • 1 pomegranate
  • 1/3 cup extra-virgin olive oil
  • 2 Tbs. white wine vinegar or raspberry vinegar
  • 1 tsp. sugar
  • 1/2 tsp. salt
  • Freshly ground pepper, to taste
  • 2 large navel oranges
  • 3 bunches arugula, tough stems removed
  • 1 small red onion, sliced crosswise into thin rings

Directions:

To make the vinaigrette, carefully remove the skin from the pomegranate. Working over a sieve placed over a bowl to catch the juices, peel away the thick membrane from the pomegranate seeds and allow the loosened seeds to collect in the sieve. Measure 1/3 cup of the seeds and reserve for garnish. Press on the remaining seeds with the back of a spoon to release about 2 Tbs. juice. Discard the crushed seeds.

Add the olive oil, vinegar, sugar, salt and pepper to the pomegranate juice. Whisk until blended.

Using a small, sharp knife, cut a slice off the top and bottom of each orange to expose the flesh. Place each orange upright on a cutting board and thickly slice off the peel in strips, following the contour of the orange to expose the flesh. Holding the orange over a large bowl, cut along either side of each section, letting the section drop into the bowl. Add the arugula and red onion, separating the onion slices into rings. Drizzle the dressing over the salad, then toss to coat evenly.

Divide the salad among individual plates, distributing the orange sections evenly. Garnish with the reserved pomegranate seeds. Serve immediately.

Serves 6.

Adapted from Williams-Sonoma Lifestyles Series, Holiday Celebrations, by Marie Simmons (Time-Life Books, 1998).

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15 Minute Broiled Halibut Salad

from www.whfoods.com
Try this light, quick and easy halibut salad. If you like the flavor of fresh sage, you will love this recipe.

Prep and Cook Time: 15 minutes
Ingredients:

4 – 6oz halibut steaks or fillets
1/2 lb mixed salad greens
1 cup chicken or vegetable broth
4 medium cloves garlic, pressed
3 TBS fresh chopped sage
1 TBS + ¼ cup fresh [...]

from www.whfoods.com

Try this light, quick and easy halibut salad. If you like the flavor of fresh sage, you will love this recipe.

15 Minute Halibut Salad

Prep and Cook Time: 15 minutes

Ingredients:

  • 4 – 6oz halibut steaks or fillets
  • 1/2 lb mixed salad greens
  • 1 cup chicken or vegetable broth
  • 4 medium cloves garlic, pressed
  • 3 TBS fresh chopped sage
  • 1 TBS + ¼ cup fresh lemon juice
  • *optional 3 TBS extra virgin olive oil
  • salt, cracked black pepper to taste

Directions:

  1. Rinse and dry lettuce by using salad spinner if possible. Place lettuce mixture on 4 plates.
  2. Rub halibut with 1 TBS lemon juice and season with a little salt and pepper.
  3. Heat broth and add halibut; cover and cook for 6 minutes.
  4. Remove fish from pan and place on salad greens.
  5. Discard extra broth or use for soup. In same pan add garlic, sage and ¼ cup lemon juice to hot pan and heat for about ½ a minute.
  6. Turn off heat and add olive oil. If using olive oil, it’s best to use 3 TBS. Drizzle over salads and season with salt and cracked black pepper.
    Serves 4
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Stir Fry Seafood with Asparagus

recipe courtesy of www.whfoods.com
Try this easy to prepare dish with a combination of flavors that is both complex and delicious. Our healthy stir-fry method is a healthier way to stir-fry because it uses no heated oils.

Prep and Cook Time: 25 minutes
Ingredients:

1 medium onion cut in half and sliced medium thick
1 TBS chicken or vegetable broth
1 [...]

recipe courtesy of www.whfoods.com

Try this easy to prepare dish with a combination of flavors that is both complex and delicious. Our healthy stir-fry method is a healthier way to stir-fry because it uses no heated oils.

Stir Fried Seafood with Asparagus

Prep and Cook Time: 25 minutes

Ingredients:

  • 1 medium onion cut in half and sliced medium thick
  • 1 TBS chicken or vegetable broth
  • 1 TBS minced fresh ginger
  • 3 medium cloves garlic, chopped
  • 2 cups fresh sliced shiitake mushrooms
  • 1 bunch thin asparagus cut in 2″ lengths (discard bottom fourth)
  • ¼ cup fresh lemon juice
  • 2 TBS soy sauce
  • 2 TBS mirin wine
  • pinch red pepper flakes
  • 3/4 lb cod fillet cut into 1 inch pieces
  • 8 large scallops
  • 8 large shrimp, peeled and deveined
  • 1 cup cherry tomatoes cut in quarters
  • ¼ cup chopped fresh cilantro
  • salt and white pepper to taste

Directions:

  1. Slice onion and chop garlic and let sit for 5-10 minutes to enhance its health-promoting benefits.
  2. Heat 1 TBS broth in a stainless steel wok or 12 inch skillet. Healthy Stir Fry onion in broth over medium high heat for 2 minutes, stirring constantly. Add ginger, garlic, mushrooms and asparagus. Continue to stir fry for another 3 minutes, stirring constantly.
  3. Add lemon juice, soy sauce, mirin, red pepper flakes, snapper, scallops, shrimp and stir to mix well. Cover and simmer for just about 5 minutes stirring occasionally on medium heat.
  4. Toss in tomatoes, cilantro, salt and pepper. Serve.
    Serves 4

Serving Suggestions:
Serve with Brown Rice

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Brown Rice Pilaf with Wakame

Lisa Says: just the THOUGHT originally of using wakame or dulse in ANYTHING was as strange as unsweetened tea, but this is EASY and a GREAT way to get the nutrients you need daily.  We keep dried wakame in the larder all the time now and throw it in everything we can think of.  I [...]

Lisa Says: just the THOUGHT originally of using wakame or dulse in ANYTHING was as strange as unsweetened tea, but this is EASY and a GREAT way to get the nutrients you need daily.  We keep dried wakame in the larder all the time now and throw it in everything we can think of.  I PROMISE, you’ll like it !

recipe courtesy of whfoods.com

Try this brown rice recipe for a great way to add more sea vegetables to your diet. This flavorful dish is a great complement to many entrees.

Seaweed Rice

Prep and Cook Time: 35 minutes

Ingredients:

  • 2 medium pieces wakame, (2 TBS soaked and chopped)*
  • 2 TBS chopped dulse seaweed
  • 2¼ cups warm water
  • ½ medium onion, minced
  • 2 large cloves garlic, chopped
  • 1 cup long grain brown rice
  • salt and white pepper to taste
  • *For more on Sea Vegetables, see Sea vegetables.

Directions:

  1. Chop/mince onion and garlic and let sit for 5-10 minutes to enhance their health-promoting benefits.
  2. Rinse wakame, and soak in 2½ cups warm water for about 5 minutes. Squeeze out water from seaweed and chop. Save water.
  3. While seaweed is soaking, chop dulse, onion and garlic.
  4. Heat 1 TBS of seaweed soaking water in a medium saucepan. Healthy Sauté chopped onion over medium heat for 2 minutes, stirring frequently. Stir in garlic, rice, chopped seaweed, and soaking water.
  5. Bring water to a boil on high heat. As soon as it begins to boil, reduce heat to low and cover. Cook for about 35 minutes. Season with salt and white pepper to taste.
    Serves 4 as side dish
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Warm Asparagus Salad

This salad recipe is an easy way to enjoy the terrific flavor and benefits of asparagus as it comes into season this spring.

Prep and Cook Time: 15 minutes
Ingredients:

½ small onion cut in half and sliced thin
2 TBS light vinegar, (rice, apple cider, or white wine)
1 cup hot water
1 bunch asparagus
7½ oz jar of roasted red [...]


This salad recipe is an easy way to enjoy the terrific flavor and benefits of asparagus as it comes into season this spring.

Warm Asparagus Salad

Prep and Cook Time: 15 minutes

Ingredients:

  • ½ small onion cut in half and sliced thin
  • 2 TBS light vinegar, (rice, apple cider, or white wine)
  • 1 cup hot water
  • 1 bunch asparagus
  • 7½ oz jar of roasted red bell peppers, drained and slivered
  • 1 TBS balsamic vinegar
  • 1 TBS extra virgin olive oil
  • salt and black pepper to taste

Directions:

  1. Bring lightly salted water to a boil in steamer with tight fitting lid.
  2. Slice onion and place in a small bowl with vinegar and hot water while preparing rest of the ingredients.
  3. Remove bottom fourth of asparagus stalks, discard and cut the rest into 1-2 inch lengths.
  4. Place asparagus in steamer, cover, and cook just until the thick part of the stalk can be pierced with a knife. About 3-4 minutes depending on thickness of asparagus.
  5. After about 10 minutes remove onion from hot water and squeeze dry.
  6. Mix together roasted peppers with marinated onion, asparagus, vinegar, olive oil, salt and pepper. Marinate for 4-5 minutes and serve warm.
    Serves 4
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Miso Soup

This quick and easy to make miso soup will give your body a boost with very little effort. Feel free to add other seaweed such as wakame for extra nutrition.
Prep and Cook Time: 10 minutes
Ingredients:

¼ cup sliced dulse seaweed
5 cups hot water
1 TBS minced,fresh ginger
5oz firm tofu, cut in ¼ [...]

This quick and easy to make miso soup will give your body a boost with very little effort. Feel free to add other seaweed such as wakame for extra nutrition.

Prep and Cook Time: 10 minutes

Ingredients:

  • ¼ cup sliced dulse seaweed
  • 5 cups hot water
  • 1 TBS minced,fresh ginger
  • 5oz firm tofu, cut in ¼ inch cubes
  • ½ cup minced scallion
  • 3 TBS miso
  • ¼ tsp white pepper
  • salt to taste

Directions:

  1. Heat 1TBS water in a medium soup pot. Healthy Saute ginger in water over medium low heat for about 1 minute stirring constantly.
  2. Add rest of water, tofu and seaweed. Simmer for about 5 minutes over medium heat.
  3. Add scallion, miso, salt and pepper. Mix and serve.
    Serves 4

 

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Oriental Chicken Salad

Enjoy the great complement of flavors in this fresh-tasting chicken salad also includes the health benefits of sea vegetables.
Prep and Cook Time: 20 minutes
Ingredients:

5 cups Chinese cabbage, sliced thin
2 boneless chicken breasts, skin on
2 TBS dried organic hijiki seaweed, soak in 1 [...]

Enjoy the great complement of flavors in this fresh-tasting chicken salad also includes the health benefits of sea vegetables.

Prep and Cook Time: 20 minutes

Ingredients:

  • 5 cups Chinese cabbage, sliced thin
  • 2 boneless chicken breasts, skin on
  • 2 TBS dried organic hijiki seaweed, soak in 1 cup warm water and chop
  • ½ cup shredded carrot
  • ½ cup minced scallion
  • ½ cup sliced almonds
  • ¼ cup chopped fresh cilantro
  • 2 TBS toasted sesame seeds
  • Dressing
  • 2 TBS extra olive oil
  • 2 TBS soy sauce
  • ¼ cup rice vinegar
  • 3 TBS honey
  • pinch red pepper flakes
  • salt & white pepper to taste

Directions:

  1. Preheat broiler on high. Place a metal oven-proof pan big enough for chicken breasts under heat to get very hot in the middle of the oven, about 7 inches from the heat source. Season chicken with a little salt and pepper.
  2. While broiler is preheating place hijiki safety in a small bowl of hot water to soften for about 10 minutes.
  3. When pan is hot, about 10 minutes, remove from broiler, reduce heat to low, and place chicken in pan, skin side up, and return to broiler. Cook for about 15 minutes depending on thickness of chicken. This is our Quick Broil cooking method. When done and cool enough to touch, remove skin, and cut into bite size pieces.
  4. Thinly slice head of cabbage, and shred carrot. Carrot is easily shredded in food processor with shredding blade. Otherwise you can shred it by hand, or slice thin. Chop cilantro and scallion and add to sliced almonds, cabbage and carrot mixture. Squeeze excess water from hijiki, chop if needed, and add to salad.
  5. Whisk together olive oil, soy sauce, rice vinegar, honey, red pepper flakes, salt and pepper. Toss with cabbage mixture and chicken. Sprinkle with sesame seeds. (You can buy sesame seeds that are already toasted.)
    Serves 4
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