Food For Thought: Eating Your Way to a Healthier YOU Presented by: Michi Harris, Cooking Fresh For You and Somphet Chanhpheng 6th Annual Survivors’ Conference Saturday, November 13, 2010 Intro Background – Michi’s Cooking Fresh For You Founded Cooking Fresh For You 3 years ago
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Saturday, November 13, 2010
Look around you…..
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Low Cal Basil Pesto
2 cups packed basil leaves
1/3 part olive oil
2/3 part warm water
¼ cup grated Parmesan Cheese
Salt to taste
¼ cup nuts (pinenut, macadamia, walnut – basically whatever you have on hand)
Blend all ingredients in a processor or blender until smooth. Use this pesto in all sorts of way, tossed with pasta or as a rub for chicken or fish (saute’ or grill ….)
Tex-Mex Quinoa Salad
Quinoa (keen-wah) is a grain that contains the same amount of protein as a dairy product! Similar to couscous, it’s quick to cook, light in flavor and very versatile.
1 cup quinoa
2 cups water
1 cup black beans, drained and rinsed
1 cup diced mixed color bell pepper, diced (red, orange, green)
1 cup frozen corn, run under hot water to defrost
1 cup slice black olives
1/3 cup crumbled feta cheese
1 cup orange juice, 2/3 cup tomato sauce, 1 6 oz can tomato paste
1 cup packed fresh basil, 2 cloves garlic, minced
1 teaspoon garlic salt
¼ cup apple cider vinegar, 3 tablespoons extra virgin olive oil
salt and pepper to taste
Boil water in a small pan and add quinoa. Cover and simmer for about 15 minutes or until all water has been absorbed, then fluff quinoa to loosen grains. Let cool to room temperature. Fold in all other ingredients and season. Serve on a bed of lettuce leaves tossed lightly with your favorite dressing or by itself.
Try other variations of this salad by combining chickpeas, tomato and cucumber with feta cheese or create a South-East Asian salad with fresh mint, cilantro, lime juice, cucumber and tomato.
Healthy Caesar Dressing
3 large garlic cloves, minced
1/2 block firm or medium-firm tofu
4 tablespoons grated Parmesan cheese (plus extra for garnishing salad)
2 tablespoons low-cal mayonnaise
3 tablespoons fresh squeezed lemon juice
1 tablespoon Dijon mustard
1 tablespoon Worchestershire sauce
1 tablespoon Thai or Vietnamese fish sauce (or 3 anchovy filets)
½ teaspoon pepper
Blend all ingredients together in a blender or processor. Keeps for a week in your refrigerator.
1 pint low fat buttermilk (can substitute regular milk mixed with several teaspoons of lemon juice and a little non-fat plain yogurt to thicken)
juice of one lemon
1 cup non-fat plain yogurt
½ cup fat free sour cream
¼ cup light mayo
1 teaspoon black pepper
1 tablespoon garlic granules
1 teaspoon garlic salt (Lawrey’s”
1 tablespoon dried chives
2 teaspoons dried parsley
*if you can find a garlic herb or garlic pepper mix, add 1 tablespoon OR add 1 teaspoon salt
Mix together all ingredients with a whisk or fork – taste and add additional spices if needed.
Poached Whole Chicken with Shoyu-ginger Dipping Sauce
This is one of those dishes where you can get things going and then simply walk away (my favorite kind!). The end results are a moist and succulent chicken with a soothing broth that takes on the nuances of the dipping sauce and provides you with the perfect bowl of soup to finish off with.
1 whole chicken
2” piece of fresh ginger, sliced into medallions (no need to remove the skin)
1 large bunch of cilantro, roughly chopped (reserve 1 tablespoon for the sauce and a bit for garnish)
1 large bunch of mustard greens, washed and sliced 1” crosswise
salt & black pepper to taste
shoyu-ginger dipping sauce
¼ cup low sodium shoyu
1 tablespoon minced fresh ginger
1 garlic clove, minced (about 1/2 teaspoon)
1 tablespoon fresh squeezed lemon juice
small splash of sesame oil (about 1/2 teaspoon)
1 tablespoon finely sliced green onion
1 tablespoon chopped cilantro
dash of black pepper
Use a large pot or dutch oven pot that will fit the whole chicken, along with enough water to fully immerse the chicken. Fill with cold water. Prep the chicken by removing the organ meats from the carcass, trim any excess fat and skin from the opening, and stuffing with the sliced ginger and chopped cilantro. Carefully place into the cold water, then heat on the stovetop at medium high heat, cover and leave alone for 20 minutes. Remove cover and skim off any foam that may have developed. Reduce heat to medium-low and continue to cook uncovered for another 30-40 minutes.
To make the sauce, combine all the ingredients in a small bowl or sauce cup. Add ½ cup of the stewing liquid and stir to combine. Place a bit of sauce into individual sauce holders and et aside.
Move the chicken pot from the heat and take the chicken out of the broth and onto a cutting board. Add the sliced mustard greens to the broth. Remove all the skin from the chicken, then cut into appropriate size portions. To serve, place a piece of chicken into a shallow bowl, then ladle broth (with mustard greens) into the bowl and sprinkle with cilantro. Everyone can dip their chicken into the dipping sauce. A little of the sauce will inevitably drip into the broth, which will become a flavorful and delicious soup to be enjoyed while eating the chicken or after.
Time: 1 hour, 10 minutes (largely unattended)