Healthy | Good Dinner Mrs Mellen

Category: Healthy
- Hearty Lentil Soup
  
  Posted at 12:31 pm by Good Dinner Mrs Mellen
  
  Jan 13th
  New Year’s resolutions always include losing weight and eating healthy. Lentil soup is low calorie and high in fiber; both important for keeping your resolutions. I like to add garbanzo beans for extra protein and roughage. If you’f like a more spicy version add a tablespoon of hot sauce.
  
  2 teaspoons olive oil
  
  1 medium-size yellow onion, chopped (1 1⁄2 cups)
  
  2 celery stalks, finely chopped (1⁄2 cup)
  
  3 large garlic cloves, minced (1 1⁄2 Tbsp.)
  
  2 teaspoon ground cumin
  
  1 cup baby carrots, sliced
  
  1 package (15.5 oz) dried brown lentils
  
  1 can garbanzo beans, rinsed and drained
  
  8 cups lower-sodium vegetable broth
  
  1 (14.5-oz.) can diced tomatoes, undrained
  
  2 teaspoons kosher salt
  
  1/4 teaspoon black pepper
  
  Directions
  
  Put oil in a large Dutch oven heat medium-high. Add onion, celery, and garlic to Dutch oven. Cook over medium-high, stirring often, until softened, about 5 minutes. Add cumin, and cook, stirring constantly, until toasted, about 1 minute. Stir in carrots, lentils, garbanzo beans, broth, tomatoes, salt, and pepper. Bring to a boil over medium-high. Reduce heat to medium-low; simmer until lentils are tender, 45 to 50 minutes.
  
  Enjoy!
  
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  Posted in Healthy, Soup, Soups, vegan, Vegetarian | Tagged Healthy, high fiber, Lentil soup, low calorie
- Moroccan Cauliflower
  
  Posted at 8:03 pm by Good Dinner Mrs Mellen
  
  Dec 23rd
  Moroccan Cauliflower
  
  Roasting vegetables enhances the flavor without losing the nutritional benefits. Cauliflower, basically bland, is the chameleon of the vegetable world assuming the flavor and taste of spices pared with during cooking. A perfect companion for creating an array of interesting vegetable dishes. Adding a Moroccan melody of spices to cauliflower with a touch of honey and pistachios the cauliflower is transformed into an exotic side dish bursting with flavor.
  
  1 head cauliflower (about 2 pounds), cut into bite-size florets (about 8 cups)
  
  1/4 cup olive oil
  
  1 teaspoon ginger
  
  1 teaspoon coriander
  
  1 teaspoon cinnamon
  
  1 teaspoon kosher salt
  
  1/2 teaspoon ground pepper
  
  1/2 cup golden raisins, Sun-Maid
  
  1/2 cup chopped pistachios
  
  1/4 cup green onions, diced
  
  1 tablespoon honey
  
  Preheat the oven to 450 degrees F. Toss cauliflower with ingredients and place in a baking dish. Roast for 20 minutes until tender and golden.
  
  Enjoy!
  
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  Posted in Easy recipes, family meals, Farm Fresh Produce, Food, Good Dinner Mrs Mellen, Healthy, vegetable bake, Vegetables, Vegetarian | Tagged Cauliflower, Easy recipe, Moroccan spices
- BUTTERNUT SQUASH AND APPLE SOUP
  
  Posted at 9:50 am by Good Dinner Mrs Mellen
  
  Dec 22nd
  A good bowel of hot soup on a cold winter day, what better way celebrate the Winter Solstice. Add a crisp salad, fresh bread and a glass of wine perfect for celebrating the changing rotation of the earth. I always felt there was something mystical about a solstice reminding me four times a year that the earth and life are transient, ever changing and by embracing this fact life is perfectly imperfect.
  
  My recipe for Butternut Squash soup with a touch of apple captures the essence of the winter season with just a touch of aromatic spices that don’t overpower the squash and apple. I use store purchased cut and cleaned butternut squash when I make a small batch of soup; making the work and clean up easier.
  
  INGREDIENTS
  - 1 medium yellow onion, chopped (about 1 cup)
  - 1 celery rib, chopped (about 3/4 cup)
  - 1 carrot, chopped (about 3/4 cup)
  - 2 Tbsp butter
  - 1 package(20 oz.) butternut squash
  - 1 tart granny smith apple, peeled, cored, chopped
  - 3 cups vegetable broth
  - 1/4 teaspoon cinnamon
  - 1/8 teaspoon nutmeg
  - 1/8 cayenne
  - salt and pepper to taste
  1. Heat a large thick-bottomed pot on medium-high heat. Melt the butter in the pot and let it foam up and recede. Add the onion, carrot, and celery and sauté for 5 minutes. Lower the heat if the vegetables begin to brown.
  
  2. Add the butternut squash, apple, and broth Bring to boil. Reduce to a simmer, cover, and simmer for 30 minutes or so, until the squash and carrots have softened.
  
  3. Use an immersion blender to purée the soup, or work in batches and purée the soup in a standing blender.
  
  4. Add cinnamon, nutmeg and cayenne. Add salt and pepper to taste.
  
  Enjoy!
  
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  Posted in Apples, cooking, Food, Good Dinner Mrs Mellen, Healthy, Soup, Vegetarian, Weeknight dinner | Tagged Apple, butternut squash, easy, Soup, vegetarian, winter solstice
- Brussels Sprouts Apple Salad with Pistachios and Shaved Parmesan Cheese
  
  Posted at 6:19 pm by Good Dinner Mrs Mellen
  
  Nov 8th
  Brussels Sprouts that neglected and shy little bulbs have become trendy – the darling of the vegetable world. Healthy, tasty, versatile, a chameleon, changing depending the pairing – never boring or the same. Steamed, baked, roasted, raw in a salad your choices of preparation are endless. For a deliciously healthy autumn salad I love fresh raw Brussels Sprouts combined with apples, pistachios and shaved parmesan cheese- dressed with a light lemon vinaigrette.
  
  Brussels Sprouts Apple Salad with Pistachios and Shaved Parmesan Cheese
  
  4 cups thinly sliced Brussels Sprouts
  
  2 Granny Smith Apples, chopped
  
  1/2 cup chopped unsalted pistachios
  
  1/4 cup shaved Parmesan Cheese
  
  Lemon Vinaigrette
  
  3 tablespoons fresh lemon juice
  
  1/4 cup white balsamic vinegar
  
  2 teaspoon Dijon mustard
  
  1 teaspoon dried oregano
  
  1 clove garlic, minced
  
  1/2 teaspoon sea salt
  
  1/4 teaspoon fresh grounded black pepper
  
  1/2 cup olive oil
  
  Combine Brussels Sprouts, apples, pistachios and cheese in a bowl. Toss with lemon vinaigrette.(If you prefer you can serve vinaigrette on the side.) I like my salad lightly dressed. Refrigerate remanding vinaigrette for up to two weeks.
  
  Lemon Vinaigrette: Combine all the ingredients in a bowl and whisk to combine.
  
  Enjoy!
  
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  Posted in Healthy, Hearty Meal, light dinner, lunch, Salad, Vegetables | Tagged apples, Brussels Sprouts, Healthy, pistachios, salad
- Spicy Lentil Chili
  
  Posted at 5:11 pm by Good Dinner Mrs Mellen
  
  Sep 16th
  Spicy Lentil Chili
  
  I love anything that is healthy and taste good. My Vegan Lentil Chili is a perfect example of a good for you tasty meal! I eat this filling yet light chili after a hot power yoga or on a cold snowy day. Combining lentils with chick peas adds protein and fiber to the vegetable mix. I make a batch freezing individual serving for later eating!
  
  2 boxes(32 oz) organic vegetable broth, I like Full Circle organic
  
  1 medium onion, chopped
  
  l large red bell pepper, chopped
  
  1 jalapeno, chopped
  
  1 cup sliced baby carrots
  
  5 cloves garlic, finely chopped
  
  4 teaspoons salt-free chili powder
  
  1 (16 oz) package brown or red lentils, Goya
  
  2 cans(15 oz) cans no salt added diced tomatoes, I like Del Monte petite cut
  
  2 cans (15.5 oz) Chick Peas, I like Goya Premium
  
  1/4 cup chopped cilantro
  
  Bring one cup broth to simmer in a large pot over medium high heat. Add onion, pepper, carrots and garlic cooking about 8 minutes. Stir in chili powder cooking 1 minute, stirring constantly. Add rest of broth and remaining ingredients except cilantro. Bring to a boil, reduce heat to medium low and simmer covered for 30 minutes until lentils are almost tender. Uncover and cook 10 minutes longer. Stir in cilantro and serve.
  
  Enjoy!
  
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  Posted in Chili, Good Dinner Mrs Mellen, Healthy, light dinner, lunch, Main Dish, Main Meal, vegan, Vegetarian, Weeknight dinner | Tagged Chili, easy, Full Circle broth, Goya, Healthy, lentil, light dinner
- ROASTED BEETS WITH ORANGES
  
  Posted at 8:57 am by Good Dinner Mrs Mellen
  
  Sep 9th
  ROASTED BEETS WITH ORANGES
  
  Gorgeous Roasted Beets and Oranges
  
  Beets taste so delicious that I sometimes forget their health and nutritious benefits. Beets are low in calories yet high in fiber, antioxidants and an array of important micronutrients. And fresh beets are so easy to cook, readily available year round, don’t use canned. Beets roasted with citric juices enhances the root flavor of beets creating a nice glaze. A fine salt like Pink Himalayan is used to finish the dish adding a burst of flavor, not to salt while cooking. Gourmet salts from around the world are all the rage with so many different choices as well as added ingredients. On a recent trip to Amelia Island in Florida I had the pleasure of staying at the Ritz Carlton with the famous Salt restaurant and boutique with the boutique stocking salts from around the world. Assisted by a knowledgeable salesperson I returned home with a array of interesting salts.
  
  ROASTED BEETS WITH ORANGES
  
  12 Beets
  
  1 tablespoon olive oil
  
  1 1/2 tablespoon fresh thyme
  
  1 lemon, juiced
  
  3 oranges, 2 juice and one cut into half slices 1-inch thick.
  
  2 teaspoon Pink Himalayan fine salt
  
  Preheat oven 375F.
  
  Remove the tops and the roots of the beets and peel each one with a vegetable peeler. Cut the beets in 1 1/2-inch chunks. (Small beets can be halved, medium ones cut in quarters, and large beets cut in eighths.)
  
  Place the cut beets in oven proof baking dish. Combine olive oil, thyme, lemon and orange juice pouring over beets. Roast for 50-60 minutes, turning once or twice with a spatula, until the beets are tender. Remove from the oven and immediately sprinkle with salt and serve warm.
  
  Enjoy!
  
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  Posted in cooking, Farm Fresh Produce, Food, Good Dinner Mrs Mellen, Healthy, vegan, vegetable bake, Vegetables, Vegetarian | Tagged baked veggies, beets, Healthy, oragnes, Ritz Carlton Amelia Island, vegan
- Roasted Swordfish with Olive Tapenade and Tomates
  
  Posted at 12:51 pm by Good Dinner Mrs Mellen
  
  Sep 6th
  Swordfish is a wonderfully densely firm white fish easy to prepare absorbing the seasonings and flavoring perfectly. I love to roast, pan sear or grill swordfish it’s so versatile. In this recipe I combined swordfish with another favorite – olive tapenade – then topped with petite tomatoes. Simply delicious!
  
  Roasted Swordfish with Olive Tapenade and Tomatoes for Two
  
  1 lb. swordfish
  
  1 lemon, juiced
  
  1/2 teaspoon sea salt
  
  1/4 teaspoon pepper
  
  olive tapenade
  
  1 cup chopped petite tomatoes
  
  2 tablespoon fresh basil, chopped
  
  Preheat oven to 400 F. Place swordfish in over proof dish. Pour lemon juice on top and season with salt in pepper.
  
  Let stand while preparing olive tapenade. Place tapenade over swordfish then top with tomatoes. Sprinkle with fresh basil. Roast for 15 minutes. Serves 2.
  
  Olive Tapenade
  
  1 cups pitted Kalamata olives
  
  2 clove garlic, chopped
  
  1 teaspoon capers rinsed and dried
  
  1 teaspoon lemon juice
  
  2 teaspoons olive oil
  
  Combine all ingredients in a food processor or blender. Puree until the olives are a fine spread. I like my black olive tapenade like a fine spread but you can try different constituencies from chopped to pureed.
  
  Enjoy!
  
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  Posted in Easy recipes, family meals, Fish, Food, Good Dinner Mrs Mellen, Healthy, Main Dish, Main Meal | Tagged easy dinner, for two, olive tapenade, swordfish, \
- Healthy Slaw and Undon Noodles with Honey Ginger Vinaigrette
  
  Posted at 10:19 am by Good Dinner Mrs Mellen
  
  Aug 30th
  Summertime and I’m all about easy and quick delicious food to share with family and friends. I love to create an array of make ahead salads perfect accompaniments for cookouts and picnic; no fussing in the kitchen yet no skimping on taste either. My healthy slaw with Undon noddles fits all my requirements for a great summer salad, quick, easy and delicious.
  
  Healthy Slaw and Undon Noodles with Honey Ginger Vinaigrette
  
  1 package 10 oz. Mann’s Power Blend, Brussels Sprouts, Napa cabbage, Kohlrai, Broccoli, Carrots & Kale
  
  1 can 15.5 oz. Garbanzo Beans, drained & rinsed
  
  1 package 10 oz. Udon Noodles, cooked according to package directions*
  
  2 bunches scallions, thinly sliced, white only
  
  1/4 cup slice almonds
  
  1/2 teaspoon sea salt
  
  1/4 teaspoon pepper
  
  Honey Ginger Vinaigrette
  
  1/4 cup rice vinegar
  
  1 teaspoon honey
  
  1 tablespoon finely grated fresh ginger
  
  1 clove garlic, minced
  
  1/4 cup vegetable oil
  
  Kosher salt and freshly ground pepper
  
  In a small bowl, mix the rice vinegar with honey and grated ginger until dissolved. Whisk in the vegetable oil and season the vinaigrette with salt and pepper.
  
  In large glass bowl combine slaw mix with beans, noodles, almonds, salt and pepper. Pour vinaigrette over and toss until combined. Chill before serving.
  
  * I used Hakubaku Organic Udon Noodles
  
  Enjoy!
  
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  Posted in entertaining, family meals, Food, Good Dinner Mrs Mellen, Healthy, summertime recipes, vegan, Vegetarian | Tagged easy, Hakubaku Organic Udon Noodles, Healthy Salad, Mann's Power Blend, quick, Slaw
- Vineyard life -Clamming
  
  Posted at 10:20 am by Good Dinner Mrs Mellen
  
  Aug 11th
  A summer vacation on the Vineyard wouldn’t be complete without a clamming excursion. I love watching my family sharing special moments clamming on Martha’s Vineyard; my summer childhood memories folded and tucked away hiding under years of summers seasons resurface with remembrances of slow cooked, brown as a berry days on the Jersey Shore. Up early beach bucket and shovel in hand I spent my morning digging for clams until my grandmother found me at lunch time. The best time of my day; just me and the seagulls jockeying for clams coexisting on the beach.
  
  Now living in Massachusetts I traded the Jersey Shore for the Vineyard and I wanted my family to experience the simple joy clamming on the beach. My husband Chris and I purchased clam rakes and a wire floating basket from Coops Bait and Tackle in Edgartown, obtained a family clamming permit(a must on the Vineyard), then with our family tested the clamming at the Lake Street landing of Lake Tashmoo.
  
  Chris, our three children, Chris Jr. Chad and Mandi, Son-in-law Dan, Daughter-in-law Jackie and our three grandchildren, Alexander, Charlotte and Madeline loved clamming as much I; we easily filled our basket as we took turns using the calm racks. Life isn’t much simpler or enjoyable than spending precious time with family while we caught our dinner.
  
  Back at our home after cleaning and soaking the clams I place the clams in a glass baking dish, added four whole garlic cloves, sea salt, a pinch of red crushed pepper then I poured a cup of dry white wine over the clams, covering the dish with aluminum foil. I heated the outside grill to 500 degrees placed the glass dish directly on the grill rack and cooked the clams for about 15 minutes or until most of the clams are open. Throw away any unopened clams. They were absolutely delicious with not one remaining at the end of our meal. The cherry on the top of a perfect day! Serve with crusty fresh bread and a caprese salad
  
  Enjoy!
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  Posted in clams, Easy recipes, entertaining, family meals, Food, Good Dinner Mrs Mellen, Healthy, Martha's Vineyard, seafood | Tagged clamming, Coops Bait and Tackle, family vacation, grilled clams, Lake Tashmoo, Martha's Vineyard, Vineyard Haven
- Cold Soba Noodle Salad
  
  Posted at 9:06 am by Good Dinner Mrs Mellen
  
  Jun 24th
  Asian Noodle salad, so easy and delicious, has always been a favorite of mine. I especially enjoy cold noodle salad for lunch or a light dinner. Soba noodles are so versatile in soups, stir fry, and salads. A little more substantial than glass noodles, which I adore in a Big Bowl Soup(more on that in another blog!). Use Soba noodles as a base for salads creating a variety different taste. In this salad I added a Middle Eastern flavor with the addition of garbanzo beans and tahini while retaining a little asian flair!
  
  Summertime is perfect for light salads that are filling – bursting with flavor. If you prefer more protein top with grilled shrimp or tofu if vegan is your preference. Experiment creating a salad just for you. Easting healthy doesn’t have to be boring or tasteless if you add wonderful complementing flavors enhancing veggies or noodles. The dressing that I created for this salad can be used to marinate veggies, chicken or fish before grilling. Just a few suggestions, let your imagination open to different combinations for tasty food. Food should be savored, an experience to enjoy, not to be eaten on the run or my least favorite walking down the street. If you are present, really tasting food, you will become naturally sated and not over eat. And another benefit of eating food rich in fiber content, you become full on less caloric intake. What could be more enjoyable than delicious food that is filling and healthy and helps you from overeating!
  
  Cold Soba Noodle Salad
  
  1/2 packagle , I used Simply Asia Soba Noodles
  
  1/4 cup fresh squeezed lemon juice
  
  1 tablespoon rice vinegar
  
  1 tablespoon tahini
  
  2 tablespoon olive oil
  
  1/2 cup shredded carrot
  
  1 can(15.5 oz) garbanzo beans, drained and rinsed I use Goya premium
  
  1 bunch scallions, thinly sliced white only
  
  1 tablespoon toasted sesame seeds
  
  pinch of Pink Himalayan salt
  
  thinly slice green of scallions
  
  Cook noodles according to package instructions. Drain and place in medium bowl. Combine lemon juice, vinegar, tahini and oil in a small bowl. Toss noodles, carrots, beans, scallions and seeds together. Add lemon, vinegar, tahini and oil to noodles, toss again. Top with a pinch of salt and slice scallion. Can be served at room temperature or chill for an hour.
  
  Enjoy!
  
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  Posted in Food, Good Dinner Mrs Mellen, Healthy, light dinner, lunch, vegan, Vegetarian | Tagged beans, easy, Goya, Healthy, light lunch, Simply Asia, Soba Noodles, vegan
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