Healthy | Good Dinner Mrs Mellen

Category: Healthy
- Easy Southwest Baked Beans
  
  Posted at 10:04 am by Good Dinner Mrs Mellen
  
  Jul 11th
  Summertime barbecues are the best. My requirements for barbecue food are simple -easy, flavorful, and tasty! I slow cook baked beans to enhance the flavor. And I add black beans, red kidney beans, and chili for a southwest flavor. And for some tang, maple syrup.
  Vegetarian beans make this a perfect vegan addition to your barbecue or picnic.
  
  2 tablespoons olive oil
  1 medium onion, cut into small dice
  1/2 medium red pepper, cut into small dice
  3 cans (16 ounces each) vegetarian beans
  1 can (15.5 ounces) red kidney beans
  2 can (15.5 ounces) black beans
  3/4 c. barbecue sauce
  1/4 c. maple syrup
  1/4 c. distilled or cider vinegar
  1 tablespoon chili powder
  2 tsp. dry mustard
  
  Adjust oven rack to lower-middle position and heat oven to 325 degrees.
  Heat olive oil in a saucepan. Add onions and peppers pan and sauté until tender, about 5 minutes.
  Combine beans and the remaining ingredients in a large bowl. Add onions and peppers.
  Pour flavored beans into a greased 13-by 9-inch (or similar size) ovenproof pan. Bake until beans are bubbly and sauce is the consistency of pancake syrup, about 2 hours. Let stand to thicken slightly and serve.
  
  Enjoy!
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  Posted in Barbecue, vegetables,easy,, Good Dinner Mrs Mellen, Healthy, vegan, Vegetarian | Tagged baked beans, barbecue, Easy recipe, summertime food, vegan
- Edamame, Farro, Chickpea Salad with Tangy Dressing
  
  Posted at 10:00 am by Good Dinner Mrs Mellen
  
  Jun 29th
  I love bold salads with flavor, texture, and color – perfect for summertime picnics and barbecues. And I also strive to make salads healthy. In my edamame salad, I used farro, an ancient Italian grain that brings a nutty flavor to any dish. Quinoa can be substituted if you prefer. Also, I used honey but if you want a vegan salad, maple syrup can be used.
  
  The result is a crunchy, tangy, flavorful salad that will thrill your family and friends.
  
  1 cup farro
  
  1 package (10.5 oz) frozen shelled edamame, steam in bag
  
  1 can (15.5oz) Chickpeas rinsed and drained
  
  1/4 cup toasted almonds
  
  1/4 cup dried cranberries
  
  Dressing
  
  1/4 cup olive oil
  
  1/4 cup rice wine vinegar
  
  1 tablespoon honey or maple syrup
  
  1 tablespoon toasted sesame oil
  
  1 1/2 teaspoon liquid aminos, I use Bragg
  
  1 teaspoon freshly squeezed lemon juice
  
  1 clove garlic, minced
  
  1/2 teaspoon sea salt
  
  1/4 teaspoon black pepper
  
  Cook farro according to package instructions. Drain farro, and place farro in large serving bowl to cool. Steam edamame, set aside, cool.
  
  Make salad dressing. Combine all the ingredients in a bowl and whisk together.
  
  Add edamame, chickpeas, almonds, and cranberries to bowl with farro. Toss to combine. Drizzle dressing over, and stir.
  
  Chill until ready to serve.
  
  Enjoy!
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  Posted in Good Dinner Mrs Mellen, Healthy, Salad, vegan, Vegetarian | Tagged Chickpeas, Easy recipe, Edamame, farro, Summertime salad, Tangy dressing
- Slow Cooked Chickpea Stew
  
  Posted at 10:10 am by Good Dinner Mrs Mellen
  
  Mar 14th
  Lately, I’ve been making many vegetarian meals for their low calorie and health benefits. My main requirement is that the recipe pack flavor in each bite. I don’t eat anything that is deliciously tasty. If you eat flavorful food, you don’t overeat. Instead, savor the eat bite. Enjoy, be present, and you will become satisfied.
  
  What I love about this recipe are the chickpeas! I use these darlings in so many recipes, soups, stews, salad; I find many uses. Also, the fire-roasted tomatoes add a delightful taste!
  
  2 (14 ounce) cans no-salt-added fire-roasted diced tomatoes
  
  3 cups low-sodium vegetable broth
  
  1 cup coarsely chopped onion
  
  ¾ cup chopped carrot
  
  4 cloves garlic, minced
  
  1 teaspoon dried oregano
  
  ¾ teaspoon salt
  
  ½ teaspoon crushed red pepper
  
  ¼ teaspoon ground pepper
  
  1 teaspoon turmeric powder
  
  2 (15 ounce) can no-salt-added chickpeas, rinsed, divided
  
  1 bunch kale, stemmed and chopped (about 8 cups)
  
  1 tablespoon lemon juice
  
  3 tablespoons extra-virgin olive oil
  
  Fresh basil leaves, torn
  
  Directions
  
  Combine tomatoes, broth, onion, carrot, garlic, oregano, salt, crushed red pepper, black pepper and turmeric in a 4-quart slow cooker. Cover and cook on Low for 6 hours.
  
  Measure 1/4 cup of the cooking liquid from the slow cooker into a small bowl. Add one can of 2 chickpeas; mash with a fork until smooth.
  
  Add the mashed chickpeas, kale, lemon juice and remaining whole chickpeas to the mixture in the slow cooker. Stir to combine. Cover and cook on Low until the kale is tender, about 30 minutes.
  
  Ladle the stew evenly into 6 bowls; drizzle with oil. Garnish with basil.
  
  Enjoy!
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  Posted in Easy recipes, Good Dinner Mrs Mellen, Healthy, slow cooker, Stew | Tagged Chickpeas, Easy recipe, slow cooker
- Quinoa and Shrimp Pesto Bowl
  
  Posted at 4:16 pm by Good Dinner Mrs Mellen
  
  Feb 27th
  The virtues and health benefits of the Mediterranean diet are widely proven and accepted. The Mediterranean diet is a way of eating based on the traditional cuisine of countries bordering the Mediterranean Sea. While there is no single definition of the Mediterranean diet, it is typically high in vegetables, fruits, whole grains, beans, nuts and seeds, and olive oil. And the inhabitants of the region live a long, healthy life without the modern diseases that plague many in America: Heart disease, diabetes, obesity, and Alzheimer’s.
  
  I love this way of eating because of the flavorful meals I can create that are satisfying and fit a healthy lifestyle.
  
  My quinoa shrimp bowl also is an easy and quick meal that is perfect for a weeknight. I serve this with toasted pita bread and a glass of crisp white wine.
  
  1/2 cup prepared or homemade pesto sauce
  
  2 tablespoon balsamic vinegar
  
  1 tablespoon olive oil
  
  1/2 teaspoon sea salt
  
  1/4 teaspoon ground pepper
  
  1 pound peeled and deveined large shrimp patted dry
  
  1 tablespoon olive oil
  
  2 cloves garlic, minced
  
  4 cups arugula
  
  2 cups cooked tri-colored quinoa
  
  1 cup halved cherry tomatoes
  
  1 avocado, diced
  
  4 ounces cubed feta cheese
  1. Whisk pesto, vinegar oil, salt, and pepper together in a large bowl. Place 4 tablespoons in a small bowl. Set aside.
  2. Heat olive oil in a large skillet, add garlic cooking until translucent. Do not brown. Add shrimp and cook, stirring, until cooked through, 4-5 minutes. Remove shrimp to a plate.
    1. Add arugula and quinoa to the large pesto vinegarette bowl and toss to coat. Divide the quinoa mixture into four bowls. Top with shrimp, tomatoes, avocado, and feta. Drizzle each bowl 1 tablespoon of the reserved pesto mixture.
  Enjoy!
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  Posted in dinner, Food, Good Dinner Mrs Mellen, Healthy, Main Dish, Main Meal, Mediterranean diet, seafood, Weeknight dinner | Tagged Easy recipe, healthy recipe, mediterranean, Shrimp
- Roasted Broccoli Rabe with Garlic and Lemon
  
  Posted at 9:30 am by Good Dinner Mrs Mellen
  
  Feb 15th
  A staple in Mediterranean cuisine, rapini or broccoli rabe is known for its slightly bitter taste, which I mitigate by cooking with lemon and roasting. I also use rapini in place of broccoli or asparagus in soups, quiches, casseroles, and more.
  Give this versatile veggie a try, and I’m sure you’ll love the unique taste.
  
  1 teaspoon sea salt
  
  1 bunch broccoli rabe, tough, non-leafy stems removed
  
  2 tablespoons extra-virgin olive oil
  
  3 cloves garlic, smashed
  
  Pinch crushed red pepper flakes
  
  2 tablespoon fresh lemon juice
  
  Preheat oven to 425F.
  
  Bring a large pot of well-salted water to a boil. Set up a bowl of ice water. Drop the broccoli rabe into the boiling water and cook for 1 minute. Remove from the boiling water and plunge immediately into the ice water. Once cool, remove from the ice water and let dry. It can be used right away or held for future use.
  
  Place broccoli rabe in a baking dish. Combine olive oil, garlic, and red pepper flakes and pour over rabe. Drizzle with lemon juice.
  
  Bake for 25 minutes.
  
  Enjoy!
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  Posted in Good Dinner Mrs Mellen, Healthy, Italian, vegan, Vegetables, Vegetarian | Tagged broccoli rabe, easy, Healthy, rabini, roasted veggies
- Baked Crispy Tofu over Kale, Butternut Squash and Red Pepper
  
  Posted at 10:38 am by Good Dinner Mrs Mellen
  
  Jan 27th
  Healthy eating and an active lifestyle are essential to me. Creating recipes low in fat and salt, high in fiber and nutrients is vital to staying fit and youthful. I believe in cooking good tasting food that is satisfying to the pallet.
  I’ve wanted to incorporate more tofu into my recipes for the enormous benefits of soy. Putting it on top of kale, butternut squash, and red pepper makes this an extraordinary healthy, fulfilling one-pan meal.
  
  I use William-Sonoma Goldtouch bakeware for even temperature cooking and cleaning up, which is essential to me. And they are last long.
  
  https://www.williams-sonoma.com/shop/bakeware/bakeware-williams-sonoma/bakeware-usa-goldtouch/?isx=0.0.0
  
  1 bunch kale, cut and stems removed
  1 (20 oz package) cut butternut squash
  1 red pepper sliced
  2 cloves garlic, minced
  1 shallot, minced
  1/4 cup olive oil
  sea salt
  pepper
  1 container ( 16 oz.) super firm Nasoya Organic Tofu
  1 tablespoon olive oil
  1 tablespoon Bragg Coconut Liquid Aminos
  1/4 cup cornstarch
  2 teaspoon sea salt
  1 teaspoon black pepper
  2 teaspoon garlic powder
  
  Pre-heat oven 425F.
  
  Place kale, butternut squash, red pepper, garlic, and shallots in a large baking pan. Drizzle with olive oil and sprinkle with salt and pepper.
  
  Prepare tofu: Cut tofu into one-inch cubes. In a small bowl combine olive oil and coconut liquid aminos: mix cornstarch, sea salt, pepper, and garlic powder in a medium bowl. Dunk tofu cubes in the liquid mixture, turning to coat, then dredge tofu in cornstarch. Place tofu on top of the vegetables. Bake for 30-35 minutes until tofu is golden.
  
  Enjoy!
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  Posted in family meals, Farm Fresh Produce, Food, Good Dinner Mrs Mellen, Healthy, Main Dish, Main Meal, vegan, vegetable bake, Vegetables, Vegetarian, Weeknight dinner | Tagged Goldtouch bakeware, one pan meal, tofu, William-Sonoma
- Baked Cod on a bed of Kale and Cherry Tomatoes
  
  Posted at 9:07 am by Good Dinner Mrs Mellen
  
  Jan 22nd
  Did I mention that I love fish! And if you read my blog, living in New England affords me access to the freshest fish. Our local grocery stores all have excellent fish markets.
  
  Cod is a staple in our region, and the most famous dish is Baked Cod with Ritz crackers. On the menu in every traditional New England restaurant. I’ve put a new twist on this recipe to create a healthier version with fewer calories and fat.
  
  During the pandemic, my recipes have tended to be for two and one-pan meals. Double the recipe to serve more people; use a large roasting pan.
  
  4 cups kale, cut into bite-size pieces, and stems removed
  1-pint cherry tomatoes
  1 lb. cod, cut into four pieces
  1/4 cup olive oil
  1/4 cup lemon juice
  1/4 cup unseasoned Panko bread crumbs
  2 tablespoons parmesan cheese
  1/2 teaspoon sea salt
  1/4 teaspoon pepper
  
  Pre-heat oven 425F.
  Arrange kale and tomatoes on a baking pa—place cod nestled in kale and tomatoes.
  
  Mix olive oil and lemon juice and drizzle over cod and vegetables.
  
  In a small bowl, combine bread crumbs, parmesan cheese, salt, and pepper. Sprinkle over cod and vegetables.
  
  Bake for 25-30 minutes, depending on the thickness of the cod. I purchased a thick cod fillet for this recipe.
  
  Serves 2-3.
  
  Enjoy!
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  Posted in dinner for two, Fish, Food, Good Dinner Mrs Mellen, Healthy, Tomato | Tagged cod, dinner for two, Easy recipe, fish, New England, panko bread crumbs
- Pan Roasted Scallops and Castelvetrano Olives and Lemon Wine Sauce
  
  Posted at 9:20 am by Good Dinner Mrs Mellen
  
  Jan 21st
  Cooking at home is fashionable during the pandemic. Cooking is in my blood; I come from a long line of cooks. I love to cook, entertain, and my favorite, large Sunday dinners with family and friends, is on hold until after the pandemic.
  
  The situation necessitated that created tasty one-pan meals for two while my husband and I are social distancing in our home. So easy and no sacrifice on flavor to combine all the ingredients in one roasting pan, and I serve in the same pan!
  
  I add a salad and homemade bread for a simply delicious meal! Dinner for two couldn’t be more perfect!
  
  1 package Earthly Choice Farro, Microwaveable in 90 minutes
  1/2 pound Sea Scallops
  2 tablespoons olive oil
  2 tablespoon fresh lemon juice, about half lemon
  1/4 cup dry white wine
  2 cloves garlic, crushed
  4 lemon slices, halved
  1/4 cup pitted Castelvetrano olives, sliced I like Mezzetta olives
  2 teaspoons capers
  1/2 teaspoon sea salt
  1/4 teaspoon black pepper
  
  Pre-heat oven to 425F.
  
  Place farro in baking pan and top with scallops.
  
  Combine in a small bowl mix olive oil, lemon juice, wine, and garlic. Pour evenly over farro and scallops: place lemon slices, olives, and caper on top. Sprinkle with salt and pepper.
  
  Bake for 20-25 minutes.
  Serves two.
  
  Enjoy!
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  Posted in dinner for two, Easy recipes, family meals, Fish, Food, Healthy, Main Dish, Main Meal, scallops, seafood | Tagged castelvetrano olives, dinner for two, Mezzetta olives, one pan meal, scallops
- Tortellini and Escarole Soup
  
  Posted at 10:01 am by Good Dinner Mrs Mellen
  
  Jan 19th
  New England winters are snowy and cold. January can be harsh with blizzards conditions blanking the landscape with large snow falls keeping the natives snug and safe our homes. Outside the wind howls and the snow drifts against my front door, inside I simmer homemade soup to warm my thoughts. Nothing tops a hot bowl of soup on a wintery day!
  
  I love to make soup and one of my favorites is Tortellini and Escarole soup. It’s delicious and easy to make. And naturally good. Also, very important to me is that it freezes well.
  
  If you prefer a vegetarian soup use vegetable stock instead of chicken and omit chicken sausage. I suggest unsalted vegetable stock not broth; stock is more flavorful!
  
  Tortellini and Escarole Soup
  
  3 Tablespoon olive oil
  3 cloves garlic crushed
  2 shallots, chopped
  1 head of escarole, thoroughly washed and cut into bite-size pieces
  1 box ( 32 oz.) organic low salt chicken broth or 1 box (32oz.) unsalted vegetable stock, I like Kitchen Basics
  1 package cheese tortellini(9 oz) fresh or frozen tortellini
  
  Parmesan cheese (optional)
  
  3 chicken sausages, cooked and sliced into 2-inch pieces, optional
  
  Cook garlic and shallots in olive oil on low for 5 just until shallots are translucent. Don’t brown garlic (it taste bitter if you do). Add escarole, stir, coating escarole with olive, and cook for another 5 minutes just until the escarole is wilted. Add chicken broth, tortellini, salt, and pepper to taste. Bring to boil, then simmer for 20 minutes. I sometimes add chicken sausage to the soup. Brown and thoroughly cook three chicken sausages, slice into 2-inch pieces and add to the soup. Simmer an additional 2 minutes. Salt and pepper to taste.
  
  Sprinkle Parmesan cheese over individual servings if you want. Serve with fresh Italian bread and a salad for a beautiful winter meal.
  
  Enjoy!
  
  The soup made with sausage and chicken broth
  
  The soup made with vegetable stock and not sausage.
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  Posted in cooking, Food, Good Dinner Mrs Mellen, Healthy, Italian, Soup | Tagged Easy recipe, Hearty Soup, Kitchen Basics, Tortellini Soup, vegetarian, winter food
- Butternut Squash Chili
  
  Posted at 9:51 am by Good Dinner Mrs Mellen
  
  Jan 10th
  Winters in New England are cold and harsh. When snow blankets my home and the wind rattles the windows, I crave comfort food that tastes delicious and is hearty. I don’t want excessive fat and calories, so I create recipes that fit my eating requirement! Soups, stews, and casseroles for healthy eating are a satisfying experience, and you won’t feel deprived. You can have a glass of wine with dinner or a small dessert if you cut unnecessary calories—no need to feel deprived. That will sabotage your new year diet or healthy eating intention.
  
  Simply replacing meat with veggie crumbles in chili makes a significant difference without sacrificing taste. I also added butternut squash to this recipe as it pairs well with the beans and tomatoes. Additional I added baking cocoa for richness in taste and color.
  
  If you like five-alarm chili, add additional hot sauces. I freeze the chili in individual for a quick lunch or supper.
  
  2 tbsp. olive oil
  1/2 cup chopped onion
  2 cloves minced garlic
  1 package (20 oz.) cut butternut squash
  1 can (14 1/2 oz. ) no salt added diced tomatoes
  1 can (15.5 oz.) black beans, drained and rinsed
  2 cans (15.5 oz) cannellini beans
  1 can (15.5 oz.) garbanzos beans, drained and rinsed
  1 box (32 oz.) unsalted vegetable stock
  3 tbsp. tomato paste
  2 tsp chili powder
  2 tsp baking cocoa
  1 teaspoon oregano leaves
  1/2 teaspoon ground cumin
  1 package (12 oz) Morning Star Farms Veggie Crumbles
  
  Heat oil in a large saucepan on medium heat. Add onion and garlic; cook and stir 8 to 10 minutes or until tender. Add butternut squash and cook for additional ten minutes.
  
  Stir in remaining ingredients. Bring to boil. Reduce heat to medium-low; simmer 1 hour, stirring occasionally.
  
  Enjoy!
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  Posted in beans, Chili, Food, Good Dinner Mrs Mellen, Healthy, Hearty Meal, Main Dish, Main Meal, Stew, Vegetarian | Tagged Easy recipe, Healthy, Morning Star Crumbles, vegetarian, veggie chili
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