Easy & Healthy Snacks

Being that I'm working from home these days, I often find myself grazing a bit throughout the day as opposed  to eating a proper breakfast and lunch.  I love quick, healthy, and easy dishes that I can whip up and snack on over the next couple of days.  I try to combine most of the food groups in these type dishes so I can get the energy and nourishment that I need without much effort.  It's also a plus when they taste good :)  Enjoy one of my go-to 'snacks'!

Tuna, Parsley, and Potato Salad

Ingredients

1 pound gold potatoes, peeled and cut into 1/2 inch cubes

2 tins of canned tuna, drained and flaked
2 tomatoes, seeded and chopped

3 tbsp olive oil
12 1/2  tbsp parsley, minced
1 tbsp lemon juice
1 tsp french mustard

salt and pepper, to taste

Directions

1. In a large pot, cover potatoes with cold, salted water. Bring to a boil, then reduce heat and simmer for about 15 minutes until tender.  Drain and rinse briefly with cold water.

2. Whisk together oil, lemon juice, parsley, and mustard.  Season with salt and pepper. 

3.  Gently combine potatoes, tuna, and tomatoes.  Add dressing and again, gently combine.  Serve at room temperature or chilled over greens.

Roasted Squash with Chili Citrus Sauce

This is a great side dish for one of those chilly, winter nights, which we are having quite a few of lately in Melbourne.  You can use any kind of pumpkin (what we call squash in North America) for this recipe.  I used a Jap pumpkin, or kabocha which is pretty common in Australia during this season. 

Roasting the squash ensures a comforting, savory aspect to the dish while the citrus and fresh herbs really brighten it up.  And, of course, you need the chili for that extra punch.  If this doesn't warm you up, I don't know what will!

Roasted Squash with Chili Citrus Sauce

Ingredients

1/2 Jap pumpkin, cut lengthwise into wedges
3/4 tsp salt
1/4 teaspoon black pepper
1/3 cup olive oil
1 tbsp fresh lime juice
1 tbsp fresh orange juice
2 red chilis, finely chopped, more or less to taste
1/2 garlic clove, finely minced
2 tablespoons chopped fresh cilantro, plus extra for garnish

Directions

1. Preheat oven to 425 degrees F.

2. Toss squash with 1/2 tsp salt, pepper and 2 tbsp olive oil.  Place cut side down on a baking tray.

3. Roast squash until tender and cut sides are starting to turn golden brown, about 30 minutes depending on thickness.  Flip once during cooking if desired.

4. Meanwhile, combine juices, chilis, garlic, chopped cilantro and remaining salt and olive oil.  Let sit at room temperature while squash cooks. 

5. Serve squash drizzled with citrus sauce and sprinkled with fresh cilantro.

Spinach & Gruyère Soufflé

I must admit, I was a bit nervous to prepare a soufflé as I've heard they can be quite temperamental.  I've even heard horror stories about having to tip-toe around your kitchen or you will cause it to fall flat.  Texture is king is this dish and as it's name, which is French for "to blow up", indicates, it should be pefectly puffed. 

In short, a soufflé is base of egg yolks with a sauce and beaten egg whites.  The base provides the flavor while the egg whites give it volume.  There are both savory and dessert soufflés, and probably not too surprising, I chose to make a savory one; besides, I had spinach that I needed to use up.

The presentation of this dish is just beautiful.  Mine did not come out perfectly symmetrical by any means (thanks to my uneven cooking Australian oven) but I actually loved the quirky looking outcome.  It was fluffy with a light crust on the outside, and of course had to have that rewarding creamy center.  Make sure to season well and it will explode with flavor. 

Spinach & Gruyère Soufflé

Ingredients

1 large bunch of spinach, stemmed and finely chopped

1 tbsp parmesan, grated

3 1/2 oz butter

1 cup all-purpose flour

2 cups milk, warm

1/4 tsp nutmeg

4 oz Gruyère cheese, grated

5 eggs, separated

salt and pepper

Directions

1. Preheat oven to 350 degrees F (180 C).  Grease your soufflé dish or individual ramekins completely using upward strokes and sprinkle all sides with parmesan (supposedly these 2 tricks will help the soufflé rise).

2. To make your base (kind of a very thick bechamel sauce), melt the butter in a pan.  Stir in flour and cook for 2-3 minutes until you have a paste.  Gradually add warm milk while stirring to prevent lumps, and simmer for 10 minutes.  Add nutmeg and season with salt and pepper. 

3. Stir through the spinach and cheese, allow to cool, then add the egg yolks.

4. Beat the egg whites until you have stiff peaks.  Fold the whites into the spinach mixture while you season.

5. Pour into prepared dishes.  Baking time varies greatly depending on what size dish(es) you are using.  For a large dish, cook for about 30 minutes, raise heat to 425 degrees F (220 C), and cook for 15 more minutes.  For individual ramekins, cook for 10 minutes, turn heat up and cook for about 5-10 more minutes.  You want the soufflé golden and just set.  In the traditional French method, I prefer mine still moist and creamy in the center although some like it cooked all the way through. 

A couple of tips:   

1.  Make sure to be careful when separating your eggs not to break the yolk on the shell.  If there is even a trace of yolk in your egg whites, they will probably not whip up.

2. Room temperature egg whiles will foam more quickly and to a greater volume.

3. When you fold in the egg whites, be gentle.

Go Dutch!

... with your carrots that is... I'd never be one to advocate going Dutch in other areas!  These sweet, baby carrots not only look but taste sensational.  They can be prepared in a variety of ways, but this steaming method is so easy and there's virtually no clean up!  Like all carrots, they are still a great source of beta carotene, so your stomach and your eyes will be thanking you!

Baby Carrots in a Pouch

Ingredients

1/2 lb. Dutch (baby) carrots
1/2 tsp cumin
2 tsp brown sugar
1 1/2 tbsp butter
4 thyme sprigs
2 parsley sprigs
1/2 cup dry white wine
salt and pepper

Directions

1. Preheat the oven to 400 degrees F.

2. Scrub carrots well as you won't be peeling them (there wouldn't be anything left!).  Remove leafy tops.

3. Tear off enough kitchen foil to create a pouch large enough to secure carrots and arrange on a baking tray.

4. Place carrots onto one side of the foil and sprinkle with cumin and brown sugar.  Season and add all other ingredients except the wine.

5. Fold the foil over the carrots to creat a pouch.  Fold up 2 sides to seal in carrots leaving the last end open to pour in the wine. 

6. Pour in the wine and fold the last side together to fully seal. 

7. Cook for 35 minutes or until tender.  Adjust for the size and amount of carrots.  Serve immediately.

Mango Rice Salad

Here's one to get all of my North American friends excited about mango season.  It's easy to get in a rut with rice and forget that there are endless possibilites to give this grain a makeover.  This rice 'salad' is very easy and will totally transform plain old white rice into a sweet, spicy, tangy, and delightful side dish.  You may serve the rice warm or at room temperature.  This would go beautifully with a sticky honey-soy pork tenderloin. 

Mango Rice Salad

Ingredients

2 cups water
2/3 cup light coconut milk

1 1/4 cups uncooked long-grain rice
3/4 cup chopped green onion
2 mangos, peeled and diced
1 red chili, finely chopped
1/2 cup cilantro, chopped
1/2 cup mint, chopped
1/4 cup Thai fried shallots (I used store bought to save some time and effort)
1/4 cup shredded coconut toasted
juice of 2 limes
salt and pepper

Directions

1. Bring water and coconut milk to a boil in a medium saucepan; add rice. Cover, reduce heat, and simmer 15 minutes or until the liquid is absorbed.

2. Allow the rice to cool for 5 minutes and add all ingredients.  Season to taste with salt and pepper.

Miso-glazed Eggplant

Miso-based marinades are fantastic on fish.  That was the original purpose for this marinade, but I had plenty leftover so I decided to use it for these japaenese eggplants.  The marinade can also be used as a base for sauces or dressings.  It will keep in the fridge for up to a month and or may be freezed so feel free to make this in large quantities.  I wish I had made more!

Miso Marinade

Ingredients

2 cups miso paste

1 cup mirin

1/2 cup honey

Directions

1. Combine the ingredients in a glass bowl over a saucepan of simmering water. Cook for 1 hour, stirring occasionally. 

2. Remove from heat and allow to cool.  Use as marinade.

Miso-glazed Eggplant

Ingredients

4 japanese eggplants, halved lengthwise

1/2 cup Miso Marinade (see above)

Directions

1. Brush eggplants with half of the marinade and allow to infuse for 30 minutes. 

2. Prepare grill for high heat cooking.  Place eggplants flesh side down and cook for 2 minutes until marinade has caramelized.  Turn over and cook for another 3 minutes until soft.

3. Remove and brush with a little more marinade.

Tomatoes Provencal

I had to make a side dish for a lunch that I was attending so I figured that I would take advantage of the wonderful, juicy summer tomatoes while they are still in season!  With this classic yet simple French side dish from Provence, you really can't go wrong when using ripe, good-quality tomatoes.  Heirloom tomatoes are great if you can find them!

The nutty and slight salty Gruyere paired exquisitely with the fresh herbs and sweet, juicy tomato.  Each layer gave a textural contrast - the tender, juicy tomatos, topped with crispy, toasted herbed breadcrumbs, and finished off with creamy, melted gruyere. 

This dish is great for an easy side for entertaining and also travels well.  You can arrange the stuffed tomatoes ahead and time and refrigerate until you are ready to bake.  It's also very easy to make in large quantities. 

Tomatoes Provencal

Ingredients

6 ripe tomatoes
5 slices of fresh white bread
1/4 cup shallots, minced
1/4 cup basil leaves, minced
2 tbsp parsley, minced
2 garlic cloves, minced
pinch of fresh thyme leaves
S&P
1/2 cup Gruyere cheese, grated
high-quality olive oil, for drizzling

Directions

1. Preheat the oven to 400 degrees F.
2. Cut crusts from the bread and process to make fine crumbs.
2. Cut the cores from the tomatoes, removing as little as possible. Cut them in half crosswise and remove the seeds with your fingers.  Place the tomato halves in a baking dish and sprinkle generously with salt and pepper.

3. Combine the bread crumbs, shallots, herbs, and 1 tsp salt. Stuff tomato cavities and cover with bread crumb mixture.

Cover with foil and bake the tomatoes for 10 minutes, remove foil and bake for 10 more minutes until tomatoes are tender. Sprinkle with the cheese, drizzle with olive oil, and bake for 2 more minutes. Serve warm or at room temperature.

Why Thai?

Why NOT Thai?!  I absolutely love Thai food as the dishes are often lightly prepared but have very complex flavors - a balance of sweet, spicy, salty and sour. 

To bring a little taste of Thailand into my kitchen, I made a spicy pot of Tom Yum Goong, a hot and sour prawn soup.  As I wanted to make it very spicy, I needed a side to take some of the heat off my tongue so I could get threw the bowl.  I did my own take on khao dome, coconut rice sticky rice in banana leaves.  I've seen this made by steaming plantains in with the rice, but I had picked up some beautiful ripe mangos at the market and wanted to incorporate these into the dish.

Everything turned out great and I look forward to more experimentation on my next culinary trip to Thailand!  Check out the recipes below!

Tom Yum Goong

Ingredients

1 lb shrimp, peeled and deveined, skins intact *
6 cups water or stock
1/3 fresh galangal, peeled and chopped
2 stalks lemongrass, peeled and sliced into 1-inch pieces
4 kaffir lime leaves, stem removed and quartered
1 can straw mushrooms, halved
1 1/2 tbsp roasted red chili paste
2 tsp fish sauce
3 thai chilis, sliced
1/3 cup cilantro chopped
1/3 cup green onion, sliced
2 tsp lime juice

* if you have time, buy shell-on shrimp, simmer shells in water for 1 hour and strain to make broth for step 1

Directions

1.  In medium saucepan, bring broth to a boil and add galangal, lemongrass, and lime leaves.  Simmer for 15 minutes.  Strain and discard solids and return broth to saucepan.
2. Add mushrooms, chili paste, fish sauce and chilis and bring to boil.

3. Stir in shrimp, green onion, and cilantro and cook for 3 minutes until shrimp are done.  Stir in lime juice and serve immediately.

Khao Dome with Mango

Ingredients

1 cup glutinous rice (sticky rice)
1 cup coconut milk
1/3 cup sugar
1 package banana leaves, washed, trimmed
1 ripe mango,  sliced

Directions

1. Rinse and drain 1 cup rice several times to remove any debris.  Add cold water to cover and let sit overnight (or at least 4 hours).
2. Add coconut milk and sugar to saucepan over medium heat.  Stir until dissolved.
3. Stir in rice and cook until it resembles a porridge, stirring throughout.  Remove from heat and cool.

4. Take sheet of banana leaf sliced to about the size of a sheet of paper and place a heaping spoonful of rice inthe center.  Fold as you would wrap a gift and place seam side down into bamboo steamer.  Repeat with all leaves.  Steam for 40 minutes

5. To serve, open leaves to expose rice and topped with mango slices

Simple Sides

Anyone that knows me knows how much I love veggies.  They are healthy, delicious, and very easy to cook (if they even need to be cooked at all)!

When making veggie side dishes, I like to keep it simple.  The vegetable should be the star of the dish.  Being that it's springtime here in Melbourne, asparagus is in season and quite abundant! 

It was Melbourne Cup Day and we had been out all day yesterday, so I didnt have a lot of time to put into dinner. I grabbed the asparagus that I had picked up at the market and few slices of  prosciutto from the deli to pull together this quick and easy side dish.

Take a few spears, wrap with a slice of prosciutto, and throw into a preheated oven at 350 degrees for about 10 minutes.  No need to add oil as you have the fat from the prosciutto. 

You could serve this dish as is but I decided to whisk a little lemon juice into some good quality olive oil and drizzle over the wraps before serving.  I also gave it a few turns of the peppermill as I tend to do...

Enjoy!