Healthy | Good Dinner Mrs Mellen

Category: Healthy
- Vegetarian Italian “Meatballs”
  
  Posted at 6:34 am by Good Dinner Mrs Mellen
  
  Dec 1st
  Healthy eating during the Holiday Season is not an easy task, beginning with Thanksgiving and continuous munching to the New Year. Celebrating, enjoying food with family and friends is an essential facet of the season for me. To not become unhealthy and pack on the weight, I’ve created vegetarian options for our everyday meals that are flavorful and healthy. I make my vegetarian meatball Italian style to add to homemade tomato sauce. I make a large batch of marinara and freeze to have available for a quick meal. You can purchase a good quality sauce if you prefer. The link to my sauce is below.
  
  Vegetarian Meatballs
  
  2 tablespoon olive oil
  1 (8 ounces) package mushrooms, I used portabella.
  1/2 cup chopped onions
  3 cloves chopped garlic
  4 teaspoons Italian Herbs
  1/4 teaspoons crushed red
  1 can (15.5 ounces) chickpeas, drained and rinsed.
  3 tablespoons tomato paste
  1/2 cup fresh grated parmesan cheese
  1 cup plain bread crumbs or cooked Arborio rice
  1 egg, beaten
  salt and pepper to taste
  
  Pre-heat oven to 450F.
  Heat oil in a large skillet, add onions, mushroom, Italian herbs, and red pepper. Saute until onions are soft. Add minced garlic a saute a few minutes longer. Do not let garlic brown.
  
  Transfer to a food processer. Add beans and tomato paste. Pulse until combined, not pureed.
  
  Add parmesan cheese, pulse to combine. Next, add bread crumbs and pulse.
  
  Transfer to a bowl and add beaten egg. The egg binds the mixture together. Once the mixture binds together, make the meatballs. I like my balls’ smalls. They can easily be made large, like big meatballs.
  
  Place meatballs on a parchment-lined baking sheet. Lightly spray with cooking spray. Bake for 12-14 minutes until browned.
  
  Add to tomato sauce for meatless spaghetti and meatballs.
  
  Marinara Sauce https://gooddinnermrsmellen.com/?s=marinara+sauce
  
  Enjoy!
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  Posted in Easy recipes, family meals, Food, Healthy, Italian, Vegetarian, Weeknight dinner | Tagged Easy recipe, healthy meal, healthy recipe, vegetarian meatballs
- Roasted Butternut Squash Soup with Spicy Pepitas
  
  Posted at 10:54 am by Good Dinner Mrs Mellen
  
  Nov 30th
  Living in New England, the weather is so unpredictable. We had 6-8 inches of snow on October 30th this year. Early for our Boston suburbs. As soon as the weather changes, I started making batches of soup to freeze. Soup on a wintery day is my favorite meal.
  
  I use to roast whole butternut squash, then peel and cut for this soup. Recently I jokingly said that I was changing my middle name to easy. Now I purchase packaged peeled and cut butternut squash, and the taste of the soup has not been altered.
  
  Roasted vegetables are deliciously flavorful, and roasting butternut squash brings out a nutty flavor. Lately, I have been using pepitas in salads. To add crunch and heat, I tossed the pepitas with spices and toasted them.
  
  Another benefit of this soup is that it is low fat and vegan, very healthy!
  
  1 package(20 oz.) butternut squash
  1 medium yellow onion, chopped (about 1 cup)
  1 celery rib, chopped (about 3/4 cup)
  1 carrot, chopped (about 3/4 cup)
  1 tart granny smith apple, peeled, cored, chopped
  1 tablespoon olive oil
  4 cups vegetable broth
  1/4 teaspoon cinnamon
  1/8 teaspoon nutmeg
  1/8 cayenne pepper
  salt and pepper to taste
  Preheat oven to 375. Line one large baking pan with parchment paper or aluminum foil. Place squash, onion, celery, carrot, and apple on a baking pan. Roast for 30-35 minutes.
  
  Working in batches, purée the vegetables in a blender alternating with the vegetable broth until the mixture is smooth. Pour the puréed vegetable mixture into a large stockpot.
  
  Add cinnamon, nutmeg, cayenne pepper, salt, and pepper to the squash soup and heat until hot.
  
  Top with toasted spicy pepitas. (optional)
  
  Spicy Pepitas
  
  1/2 cup of pepitas
  
  1 tablespoon olive oil
  
  1/4 teaspoon sea salt
  
  1/4 hot paprika
  
  1/4 cayenne pepper
  
  1/4 teaspoon garlic powder
  
  1/8 black pepper
  
  Place pepitas in a bowl. Add the oil, sea salt, paprika, cayenne pepper, garlic powder and black pepper; toss to combine. Put pepitas in a toaster oven pan and toast for 2 minutes.
  
  Enjoy!
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  Posted in Apples, Food, Healthy, lunch, Soup, vegan | Tagged Butternut Squash Soup, Pepitas
- Tortellini and Escarole Soup
  
  Posted at 10:01 am by Good Dinner Mrs Mellen
  
  Nov 9th
  Now that the leaves are changing and the air is crisp, my thoughts and taste turn to fabulous, warming soup. After working outside, getting my garden ready for a long winter nap, I just love to come inside and warm up with this Tortellini and Escarole soup. It’s delicious and easy to make. And naturally good.
  
  If you prefer a vegetarian soup use vegetable stock instead of chicken and omit chicken sausage. I suggest low salt 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 organic low salt chicken broth or 1 box low salt vegetable stock
  1 package cheese tortellini(9 oz) fresh or frozen tortellini
  
  Parmesan cheese (optional)
  
  3 chicken sausages, cooked and sliced into 2-inch pieces
  
  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.
  
  Sprinkle Parmesan cheese over individual servings if you want. Serve with fresh Italian bread and a salad for a beautiful fall meal.
  
  Enjoy!
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  Posted in cooking, Food, Good Dinner Mrs Mellen, Healthy, Italian, Soup | Tagged Easy recipe, Hearty Soup, Tortellini Soup, winter food
- Baby Bela Garlic Mushroom Soup with Brown Rice
  
  Posted at 10:30 am by Good Dinner Mrs Mellen
  
  Nov 8th
  Soup has a special place in my heart! My mother made the most flavorful homemade soups. She would have hot soup ready for us when we came home, frozen from playing in the snow or ice skating on the pond near our home. And she had a variety of frozen soups ready for an after school snack to hold us over to dinner. My father didn’t return home from work until six or seven o’clock, and we waited for him to eat together as a family.
  
  Those cherished memories return to me when I make soup for my family. Maybe that is why I enjoy making soups. I am transported to my childhood sitting on a stool in the kitchen, watching my mother make magic. My repertoire of soups is extensive for so many reasons. Soups, first, are delicious, easy to make ahead, and by limiting fat and salt, very healthy!
  
  A favorite ingredient I use often is mushrooms. I love their earthy taste and nutritional benefit. And the variety is of mushrooms is considerable. I like to use portabella mushrooms, dark and earthy, complementing the brown rice melody. My mushroom-rice soup is healthy and flavorful; I added four cloves of garlic. The aroma of sauteing garlic is so delightful!
  
  Baby Bela Garlic Mushroom Soup with Brown Rice
  
  2 tablespoon olive oil
  4 cloves garlic, minced
  8 oz baby Bela mushrooms, chopped
  32 oz low salt vegetable stock
  1/4 teaspoon pepper
  1/2 teaspoon sea salt
  2 teaspoons Herbs de Provence
  1/4 cup brown rice, I used Trader Joe’s, Brown Rice Melody
  
  Rinse mushrooms well and pat dry—heat olive oil in a medium saucepan over medium heat. Add garlic sauteing for 5 minutes on low heat. Don’t let garlic brown. Add mushrooms; continue sauteing for 10 minutes. Pour in the stock and bring to a boil. Add pepper, salt, herbs, and rice; cover and simmer on low for 30 minutes.
  
  Enjoy
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  Posted in Easy recipes, family meals, Food, Healthy, Soup, vegan, Vegetarian, Weeknight dinner | Tagged Easy recipe, garlic, Heathy, Mushrooms, Trader Joe's, Wildrice melody, Winter soup
- Winter is Coming Vegetable Stew
  
  Posted at 8:31 am by Good Dinner Mrs Mellen
  
  Nov 1st
  Winter is Coming Vegetable Stew
  
  Like The Seven Kingdoms of Westerly, I do miss Game of Thrones, winter is coming to New England. To ward off the frigid, snowy weather, I love to create tasty, healthy soups and stews filling but low in fat, salt, and calories but not short on flavor. My vegetable stew fits that description perfectly. Totally healthy, vegan, flavorful with just the right kick from the hot sauce. I make a big batch for future dinners when snowdrifts are blanketing our homes.
  
  Hearty Vegetable Stew
  
  2 tablespoon olive oil
  4 cloves garlic crushed
  1 large shallot chopped
  8 oz baby portabella mushrooms, sliced
  1 can(14.5 oz) petite diced tomatoes, Hunt’s no salt added
  2 cups vegetable broth
  1 tablespoon chili powder
  1 cup chopped baby carrots
  1 cup farro, rinsed
  1 can (15 oz) Cannellini Beans, rinsed
  Griller Crumbles, Morning Star
  2 tablespoon Franks Hot sauce
  
  In large stock pot heat olive, add garlic and shallot cooking for 5 minutes until translucent. Don’t brown. Add mushrooms cooking another 5 minutes. Combine tomatoes, vegetable broth and chili power adding to vegetables mixture. Add carrots, farro, cover, simmer for 15 minutes. Finish stew by adding beans, Griller Crumbles and Franks Hot Sauce. Simmer for 10 more minutes.
  
  Enjoy!
  
  October 30, 2020
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  Posted in Food, Good Dinner Mrs Mellen, Healthy, Main Dish, Main Meal, Soups, vegan, Vegetarian | Tagged Cold weather, Heathy, Soup, vegan, Winter
- Arugula, Endive, and Pear Salad
  
  Posted at 10:38 am by Good Dinner Mrs Mellen
  
  Oct 28th
  I enjoy making salads that capture the season’s flavors and look beautiful. Presentation is essential; the food you serve should look inviting; make you want to dig in and enjoy. You should see and smell the flavors before you taste. I love to do a flavorful autumn salad for family and holiday dinners.
  I’ve combined endive and arugula for color and texture in this salad, added sweet pears, aromatic blue cheese, and walnuts for crunch. Top with a light dressing. Making your dressing takes a little time and is well worth the effort; fresh, preservative-free, and you can control the salt intake for a healthy option. Refrigerate the extra dressing and use it for a few days. You can also use it as a marinade on chicken or vegetables.
  
  4 garlic cloves, minced
  1/2 teaspoon sea salt
  4 tablespoons red wine vinegar
  2 tablespoon Dijon mustard
  1/8 teaspoon freshly ground black pepper
  2/3 cup extra-virgin olive oil
  4 heads Belgian endive, cut crosswise int 2-inch pieces
  4 cups arugula
  2 pears, cored and thinly sliced
  6 ounces blue cheese, crumbled
  3/4 cup coarsely chopped toasted walnuts
  
  In a small bowl, combine minced garlic and salt. Mash together to form a past. Add vinegar, mustard, and pepper. Slowly whisk in
  oil until well blended.
  Layer lettuces on a large plate. Arrange pears, blue cheese, and walnuts on top. Serve salad dressing.
  
  Enjoy!
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  Posted in Autumn, Easy recipes, entertaining, Food, Good Dinner Mrs Mellen, Healthy, Salad, Thanksgiving | Tagged Autumn salad, blue cheese, Pears, salad
- Italian Vegetable Stew
  
  Posted at 9:33 am by Good Dinner Mrs Mellen
  
  Oct 6th
  Autumn has holds a special place in my heart. I was born in the fall, school starts in the fall (I loved school), and I mysteriously become energized, renewed with the changing of the leaves and the crisp fell of morning New England air. Along with the change in season, my cooking and baking use different ingredients and flavors.
  
  I love hearty stews packed with veggies and flavor. I prefer to make my own soups and stews, and I can control the fat and salt content, making healthy dishes.
  
  Kale can be tough, and lightly cooking before adding to a stew tenderizes the veggie. Colorful vegetables, fragrant fresh herbs, and a low salt vegetable broth make this a hearty, healthy option.
  
  This recipe makes a large quantity of stew and freezes well. If I am not feeding a group, I like to freeze the stew in individual containers.
  
  1 small bunch Tuscan or other kale, center ribs and stems removed
  Kosher salt
  ½ cup olive oil, divided, plus more for serving
  2 medium carrots, peeled, finely chopped
  2 celery stalks, finely chopped
  2 leek, white and pale-green parts only, chopped
  4 cloves garlic cloves, chopped
  ½ teaspoon crushed red pepper flakes
  2 cans diced tomatoes, no salt
  8 cups low-sodium vegetable broth
  3 15-oz. cans cannellini (white kidney) beans, rinsed
  4 sprigs thyme
  1 sprig marjoram or oregano
  1 bay leaf
  
  1 cup Italian farro, rinsed
  
  2 inch piece of Parmesan rind (optional)
  
  Freshly ground black pepper
  Shaved Parmesan (for serving)
  
  Working in batches cook kale in a large pot of boiling salted water until slightly softened, about 3 minutes per batch. Rinse to cool. Squeeze out excess water; roughly chop. Set aside.
  
  Heat ¼ cup oil in a large heavy pot over medium heat. Add carrots, celery, and leek; stir often until softened, 8–10 minutes.
  
  Add garlic and red pepper flakes. Cook, stirring until fragrant, about 1 minute. Add tomatoes. Cook, stirring frequently, until liquid is evaporated and tomatoes begin to stick to the bottom of the pot, 10–15 minutes.
  
  Add broth, beans, thyme, marjoram, bay leaf, reserved greens, farro and partisan rind; season with salt and pepper. Bring to a boil, reduce heat, and simmer until flavors meld and soup thickens slightly, 40–50 minutes. Discard sprigs and bay leaf.
  
  DO AHEAD: Soup can be made 2 days ahead. Let cool slightly; chill until cold. Cover and keep chilled. Reheat before continuing. I also like to freeze in small containers for later.
  
  Enjoy!
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  Posted in Food, Good Dinner Mrs Mellen, Healthy, Hearty Meal, Italian, Main Dish, Main Meal, Stew, Vegetables, Vegetarian, Weeknight dinner | Tagged Earthly Choice Farro, Easy recipe, Make ahead, Muir Glen Tomatoes, vegetable stew, vegetarian, Whole foods 365
- Fall Apple Coleslaw
  
  Posted at 9:55 am by Good Dinner Mrs Mellen
  
  Sep 22nd
  1/4 cup apple cider vinegar
  
  2 tablespoons Dijon mustard
  
  2 tablespoons honey
  
  3/4 teaspoon salt
  
  1/4 teaspoon freshly ground pepper
  
  1/4 cup canola oil
  
  1 (16-oz.) packages shredded coleslaw mix
  
  4 green onions, sliced
  
  2 small Gala, chopped
  
  1/2 cup slice almonds
  
  Whisk together first 5 ingredients. Gradually add oil in a slow, steady stream, whisking constantly until blended. Stir together coleslaw mix and next 3 ingredients in a large bowl; add vinegar mixture, tossing to coat.
  
  Make ahead tip: You can prepare slaw up to a day ahead, omitting apples. Chop the apples. Combine 2 cups water and 3 Tbsp. lemon juice, and pour over apples. Cover and chill apples and slaw in two separate containers overnight. Drain apples, and stir apples into slaw just before serving. Then add almonds.
  
  Enjoy!
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  Posted in Easy recipes, Farm Fresh Produce, Food, Good Dinner Mrs Mellen, Healthy, Salad, Vegetarian | Tagged apples, Easy recipe, fall coleslaw
- Watermelon and Feta Cheese Salad
  
  Posted at 10:22 am by Good Dinner Mrs Mellen
  
  Sep 6th
  Watermelon is synonymous with hot summer days, infused with sun-kissed flavor. I remember growing up waiting – not patiently- for my mother to cut the biggest watermelon for us to enjoy when we returned home from a day spent at the pool baking in the sun. (we didn’t know about sun protection then) Instantly cooling and so refreshing!
  
  I still slice up watermelon to serve for family and friends on hot summer days. Perfect after a barbecue or here in New England, we’re fond of clam bakes. For parties or picnic, I love to splurge making a watermelon salad adding tomatoes, red onion and feta cheese with a sweet and salty dressing. Fresh mint and a pinch of Himalayan pink salt just the perfect finishing touch.
  
  1 small watermelon (about 3 – 5 lb.)
  
  1/2 c. fresh mint, finely chopped
  
  1/4 c. red onion, thinly sliced
  
  12 oz. cherry, halved
  
  2 tbsp. olive oil
  
  2 tbsp. fresh lime juice
  
  1 tsp. pure honey
  
  Kosher salt and black pepper
  
  1/4 cup Crumbled feta
  
  pinch of Pink Himalayan salt
  
  Remove the rind from watermelon and cut the flesh into 1/2 inch-thick cubes; arrange on a platter. Top with fresh mint, red onion, cherry tomatoes. Combine olive oil, fresh lime juice, pure honey, and kosher salt and black pepper in a bowl. Spoon over watermelon; top with crumbled feta. Sprinkle with a pinch of Pink Himalayan salt.
  
  If you are taking on a picnic or to a party assemble salad at your location.
  
  Enjoy!
  
  Enjoy!
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  Posted in desserts, Farm Fresh Produce, Food, Healthy | Tagged Easy recipe, Feta Cheese, summer salad, watermelon salad
- Brussels Sprouts Apple Salad with Pistachios and Shaved Parmesan Cheese
  
  Posted at 5:15 pm by Good Dinner Mrs Mellen
  
  Aug 18th
  Brussels Sprouts that neglected and shy little bulb has become trendy – the darling of the vegetable world. Healthy, tasty, versatile, a chameleon, changing depending on the pairing – never boring or the same. Steamed, baked, roasted, raw in a salad, your choices of preparation are endless. For a deliciously healthy 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!
  
  buzzchomp.com
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  Posted in Good Dinner Mrs Mellen, Healthy, Salad, Vegetarian | Tagged Brussels Sprouts, Healthy Salad, salad, summer salad
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