Grilled Guacamole Dip

There were avocados on sale when I went grocery shopping over the Fourth of July weekend and I thought I would try something different with the avocados. I am a huge fan of guacamole and saw something quick on the food channel about grilling avocados. I decided to experiment and try grilling all my vegetables and created this amazing dip. I am thinking that next time, I will grill a couple of Jalapeno peppers and add it to the dip to give it some pop instead of using Tabasco sauce. This recipe is so delicious!

Grilled Guacamole Dip, created 07/06/2010

(2) Roma Tomatoes, sliced thick
(3) Avocados, cut in half and pitted
(1) Lemon, sliced thick
(1) Onion, sliced thick
(2-3) Tablespoons Olive Oil (approximately)
(2) Corn on the Cob (fresh or already cooked)
Tabasco Sauce
Salt and Pepper to Taste

Prep and Grilling the Vegetables:
Cut tomatoes, onion, and lemon into thick slices. Cut the avocados in half and remove the seed. Preheat a grill pan or if you are barbequing that day, you can barbeque these items on the grill. Brush all the vegetables lightly with olive oil except for the lemon and the hard green part of the avocado shell. Place the avocado halved side down on the grill along with the sliced onions. Lightly season the sliced onion with salt and pepper. Grill the avocado and onion until you have good grill marks – will be about 4 to 5 minutes for the avocados and maybe 6 to 7 minutes for the onion. Remove from the grill and place the sliced tomato and lemon on the grill. The tomatoes will take no more than a minute and half and the lemon slices about 3 to 4 minutes. Grill the corn on the cob until the corn is light brown all the way around the cob, brush lightly with olive oil and season with salt and pepper. This may take a good ten to fifteen minutes depends on your oven or grill.

To Make the Guacamole:
With a large spoon, gently run the spoon around the avocado shell and remove the inside of the avocado and put in a bowl. Chop into small pieces the grilled onion and place in the bowl. Chop up the grilled tomatoes and put aside. Run a sharp knife down each side of the cob to remove the corn.

Mash the avocados to the desired consistency you prefer and add the tomatoes and the corn. Squeeze the lemon slices to extract the juices and mix all the ingredients well. Add about 15 to 20 drops of Tabasco sauce and lightly season with salt and pepper. Mix lightly one more time and serve with vegetables, crackers, or chips. Enjoy!

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Edamame, Black Bean Corn Salad

Hello fans! It has been awhile since I have done any serious cooking. Looking back at my food diaries and notes, I think my last post was January 17th. For that I apologize and I have missed cooking, creating new recipes to add to my lifelong commitment of eating and making healthy food choices. I created this dish to eat for lunch or dinner to go with a nice green/herb salad with simple vinaigrette dressing. The flavors in this bean salad go very well together and it is a perfect dish to bring to a picnic barbeque or to simply grab a bite to eat when on the run. Enjoy!

Edamame, Black Bean, Corn Salad created 06/10/11

Edamame Black Bean Corn Salad

Click on picture to enlarge

1 can organic black beans rinsed and drained

¾ cup fresh corn cut from the cob or frozen organic corn thawed

1-1/2 to 2 cups shelled edamame thawed

½ cup red onion finely diced (optional)

1 pint or 2 cups of your favorite salsa (I used my own salsa that I canned from my garden last summer)

2 tomatoes diced, with seeds

3 tablespoons good quality olive oil

2 teaspoons ground cumin

½ cup chopped fresh cilantro

¼ cup chopped fresh parsley

Combine all the ingredients together in a large bowl and refrigerate for a few hours to give the flavors a chance to marry.  Eat alone or with a salad – serves 4-5 people.

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Mushroom, Red Potato Onion Frittata

I have been thinking of different ways to make different kinds of frittatas. I am obsessed with them because they are filling and can be made with different things such as vegetables and often instead of eggs I use an Egg Substitute to cut down on the fat and cholesterol. I was at a friends house for a couple of days and she had some potatoes, onions and mushrooms left from the previous nights dinner so I thought let’s try a new thing. Talk about a wow factor. This was excellent. Hope you enjoy this as much as I did.

Mushroom Red Potato Onion Frittata, created on 12/22/10

Mushroom Red Potato Onion Frittata

1 medium red potato (the size of your fist) not peeled, thinly sliced
¼ red onion thinly sliced half moon shaped
1 lb Baby Bella Mushrooms, thinly sliced
10 eggs beaten well or you can use Egg Beaters (2 containers)
½ cup fresh Parmesan Cheese
2 tsp fresh thyme chopped
Salt/Pepper
2 tablespoons of Olive Oil

Heat up olive oil in 10” sauté pan over medium high heat until hot. When In a 10” sauté pan, layer the potatoes evenly around the pan, and then layer the thinly sliced red onion on top of potatoes along with the mushrooms. Cook over medium high heat for 5 minutes on one side and flip everything over so that the mushrooms are on the bottom with onions and potatoes are on top. Cook for another 5 minutes until the mushrooms, onions and potatoes are a deep brown and caramelized on both sides.

Beat 10 eggs together, reserve 3 tablespoons of parmesan cheese, set aside. Add the rest of the parmesan cheese and fresh thyme in eggs beat well. Add the egg mixture to the to the potato/onion mixture. Cover for about 5 -7 minutes until the middle of the frittata is set.

Sprinkle remaining Parmesan cheese over top of frittata and put under a boiler for 3 to 5 minutes until golden brown on top. Serve with sliced tomatoes or meat of choice.

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End of the Summer Tribute Salad

I had a garden this year and I was disappointed that summer was over because I knew I was not going to get all the wonderful fresh vegetables that I love. I made my “End of Summer Tribute Salad”. I made this salad for some friends that were coming over to play scrabble and it was a hit. Love this salad and I will make this often. Enjoy!

End of the Summer Tribute Salad, created on 10/21/2010

1 bunch of asparagus – washed and cut into 2 to 3” pieces
1 pint of cherry tomatoes – washed and sliced oblong way
2 corn on the cob – washed and then corn cut of the cob
1 pound of Baby Bella Mushrooms – dirt wiped off with damp towel and sliced
1 large red onion – peeled and cut into half moon shape
1 bunch of parsley – washed well and minced
3 tablespoons of Balsamic Vinegar
2 tablespoons of olive oil – 1 teaspoon each h to use for each batch of sautéing the vegetables
Salt/Pepper each layer to your taste. Remember to keep the salt content down to give it on the healthy side.
This is a very fast recipe – the cook time is no more than 5 minutes per vegetable, make sure you stir the vegetable batches often. You will cook each vegetable separate in batches. I did this way because different vegetables cook differently and I wanted to make sure that they vegetables stayed on the crunchy side except for the onions. I caramelized the onions to make them sweeter.

In a large 12” skillet, heat up 1 tablespoon of olive oil and add the onions. Cook for about 5 minutes until the onions are brown and soft. Transfer to a decorative large serving bowl. This will go in layers.

Add 1 teaspoon of olive oil to the hot skillet, and add the mushrooms. Sauté the mushrooms for about 3 minutes, you will still want them to keep their shape but cooked like half way. Transfer to the serving bowl and layer on top of the onions.

Add 1 teaspoon of olive oil to the hot skillet and add the asparagus. Sauté the asparagus until heated thoroughly about 2 – 3 minutes, I wanted to make sure the vegetables stayed crunchy but hot. Transfer to the serving bowl and layer on top of the mushrooms.

Add the corn and parsley to the hot skillet. No oil is needed. Sauté the corn and parsley for about 2 to 3 minutes until the corn is heated thoroughly. Then transfer to the serving bowl on top of the asparagus. Add the halved cherry tomatoes to the hot skillet – this is very fast, just enough time to heat the tomatoes thoroughly about a minute – stirring constantly. Transfer the tomatoes to the serving platter on top of the corn and parsley mixture.

Add the balsamic vinegar to the sautéed vegetables and toss well. Taste and season the vegetables for the last time to your taste buds. Enjoy! The vegetables can be served over cooked Quinoa or Farro. A simply healthy amazing tribute to summer!

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Parmesan Cheese Zucchini Frittata

I have fallen in love with Frittatas. I make them every chance I get using Egg Substitutes because I am trying to lose weight due to my diabetes and cholesterol problems. I found this recipe in the Diabetic Living Fall 2008 magazine, which is one of the best magazines for great recipes for diabetics. Often, diabetics are challenged when it comes to food and coming across this recipe was a great find. With some tweaking to the original recipe that suits my taste, I tested this recipe this morning and its is delicious. Enjoy!

Parmesan Cheese Zucchini Frittata, created 10/22/2010

Parm Cheese Zucchini Frittata

1 container of Egg Substitute (like Egg Beaters)
½ cup Parmesan Cheese
1 teaspoon fresh or dried Thyme
Salt / Pepper to taste
2 teaspoons olive oil
12 ounces zucchini halved and sliced in half-moon shapes
4 green onions, chopped

Turn on broiler to lo-heat, adjust your oven rack so that the frittata can be flash broiled in the oven for 5 minutes.

In a medium bowl, mix the container of egg substitute with thyme, and Parmesan cheese leaving about 1/8 cup to sprinkle on the top later. Set bowl aside. In a oven-proof 10” sauté pan, heat the olive oil over medium-heat and add the zucchini and green onions. Sauté the vegetables for about 5 minutes until they are tender but still crisp when biting into the vegetables.

Zucchini Green Onion Frittatta

Add the egg mixture to the vegetables and reduce the heat to medium. As the mixture is cooking and becoming set, run a spatula around the edge of the skillet lifting the egg mixture so some of the egg drips underneath. Cover with a lid and cook for about another 2 minutes so the egg will become more set, showing a little bit of liquid in the middle.

Remove the lid, sprinkle the remaining parmesan cheese over the egg mixture, and place the sauté pan in the broiler until the top is golden and the egg has become firm. Remove from the broiler wait a minute and then cut into wedges and serve warm.

Per Serving: 115 calories, 5 g fat, 1 g fiber, 11 g protein, 6 g carbs, 0 g sugar

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Black Bean and Sweet Potato Hash

I made this recipe from a book called “The Big Book of Vegeterian” because I had bought a lot of sweet potatoes that were on sale from the market. When I was diagnosed with Type II Diabetes, sweet potatoes is one of the vegetables that is low on the Glycemic Index that does not make the glucose (sugar) levels spike. This recipe turned out to be one of my favorite things to make all the time. I demonstrated this in 3 of my diabetes workshops and the feedback from the people were all positive. When I have leftovers, I make breakfast wraps with multi-grain wraps, scrambled egg substitute and 1 oz of cheese. Wonderful alternative for breakfast. Enjoy!

Black Bean and Sweet Potato Hash
 

Recipe created September 25, 2007

Black Bean and Sweet Potato Hash
1 – 3 tablespoons of olive oil
2 medium onions, chopped (it seems like a lot but the onions reduce after they have been cooked)
1 small green pepper, chopped (I omitted the green pepper)
1 medium sweet potato, peeled and diced (1″ cubes)
2 cloves garlic, minced
1-1/2 teaspoons ground cumin
1 teaspoon chili powder
1/2 teaspoon salt
3/4 cup Rich Vegetable Broth, canned broth or water (I used Better than Boullion – it’s condensed just add to water – the broth is very rich)
3/4 cup frozen corn kernels (do not need to defrost)
One 15 oz can black beans rinsed and drained
2 tablespoons chopped fresh cilantro or 2 teaspoons dried
Fresh ground black pepper

In a large cast-iron skillet over medium-high heat, warm the oil. Add the onions and bell pepper and cook, stirring often, until beginning to brown, about 4 minutes. Add the sweet potato and cook, stirring often, until beginning to brown, takes about 5 minutes. Add the garlic, cumin, chili powder and salt and cook stirring for 30 seconds. Add broth and cook until almost all absorbed about 5 minutes. Stir in the corn and black beans and cook, stirring until fully heated through. Stir in the cilantro and season to taste with pepper.

Taken from “The Big Book of Vegetarian”

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Carrot, Mushroom, Fennel Stir Fry

I made this yesterday 05/06/10. I did not have a clue what to make for dinner and then I thought I have not done a stir-fry in a while. I had some vegetables in the refrigerator that I needed to use up soon because I have been so busy with school and the vegetables were looking pretty sad. I am very picky with Teriyaki sauces and will only use one kind. Veri Veri Teriyaki is a unique sauce that has so many flavors and often compliments the stir fry dishes. Check out their website when you have some time.

Carrot, Mushroom Fennel Stir-Fry
created 05/06/10


3 handfuls of baby carrots as much as your hand allows
4 green onions
1 package (10 oz) fresh button mushrooms
2 fresh corn on the cob
1 medium onion
3 tablespoons of olive oil
1 fennel bulb
4 garlic cloves, peeled and minced
2 to 3 tablespoons of Veri Veri Teriyaki sauce

Slice the baby carrots with the knife slanted – try to keep the slices as even as possible for a balanced cook time. Clean and slice the mushrooms. Slice the corn off the cobs. Cut the onion and fennel bulb in half and then in half moon shapes. Cut up the green onions and mince the garlic.

In a large stir fry pan in order heat up the olive oil on high heat, add the chopped onions, fennel and carrots. Cook continuously stirring vegetables for about 3 to 4 minutes. Add the mushrooms and continue to cook for another 3 to 4 minutes. Add the corn, green onion, garlic and cook for about 2 more minutes. Add the teriyaki sauce, stir the vegetables a couple more times and remove from the heat and serve immediately with brown rice or eat the stir fry vegetables by themselves. It is wonderful either way. Enjoy!

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