Healthy | Good Dinner Mrs Mellen

Category: Healthy
- Roasted Hake and Peppers with Lemon Vinaigrette
  
  Posted at 12:51 pm by Good Dinner Mrs Mellen
  
  Feb 22nd
  The health benefits of a Mediterranean diet has been documented in clinical studies and shown to lead to longevity. I personally love a Mediterranean diet for the fantastic tasting food. I find that if you enjoy and savor food, you eat less and maintain a normal weight.
  
  If you are not familiar with the fish, Hake, you are missing a wonderful mild white fish that is part of the cod family. I bought this Hake on sale at Whole Foods for $7.99 per pound. I’ve added colorful peppers, green olives, thyme and a lemon vinaigrette dressing to make this fish dish pop! And it is ready in thirty minutes!
  
  1 tablespoon fresh thyme, finely chopped plus a few sprigs
  
  1 ½ pounds hake fillets
  
  ½ teaspoon fine sea salt
  
  ¼ teaspoon black pepper
  
  3 large bell peppers, 1 red, 1 orange and 1 yellow, thinly sliced
  
  4 ½ tablespoons extra-virgin olive oil, plus more for drizzling
  
  ¼ cup pitted, sliced green olives, I like Castelvetrano olives
  
  Lemon Vinaigrette
  
  ¼ cup fresh lemon juice
  
  1 garlic clove, grated
  
  1 cup loosely packed Italian parsley leaves, chopped
  
  Heat oven to 400 degrees.
  
  Season fish all over with a large pinch or two of salt and pepper and rub with chopped thyme leaves. Let rest at room temperature while you prepare peppers.
  
  Toss peppers with 1 1/2 tablespoons oil, 1/2 teaspoon salt and ¼ black pepper and spread on a baking dish. Top peppers with the thyme sprigs. Roast, tossing occasionally until peppers are softened and golden at the edges, 15 to 20 minutes.
  
  Increase oven temperature to 500 degrees. Move peppers to the edges of the pan, making a space in the center. Lay fish out on that empty space and drizzle with oil. Scatter olives over the top of fish and peppers. Roast until fish turns opaque and is just cooked through, 6 – 10 minutes.
  
  Meanwhile, make a vinaigrette by combining lemon juice, garlic and a pinch of salt in a bowl. Whisk in remaining 3 tablespoons olive oil, then whisk in parsley. Serve fish and peppers drizzled with vinaigrette.
  
  Enjoy!
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  Posted in Easy recipes, entertaining, family meals, Fish, Food, Good Dinner Mrs Mellen, Healthy, Hearty Meal, Mediterranean diet | Tagged Easy recipes, Hake, peppers, Whole Foods
- Navy Bean Stew with Escarole and Olives
  
  Posted at 10:00 am by Good Dinner Mrs Mellen
  
  Jan 25th
  In New England where I have lived for over thirty years, winter is long, cold and snowy. I make hearty Stews and Soups that are easy and flavorful. Beans are a staple for many of my recipes as growing up in an Italian American family, my mother cooked with different beans for variety and taste. If you haven’t tried escarole in stews and soups I highly recommend this versatile lettuce. Bitter when eaten uncook but once cooked the taste is wonderful.
  
  We are now a family of two as my children are grown and no longer living with us. I freeze my stews and soups in individual servings for a quick lunch or dinner.
  
  Ingredients
  
  1 head of garlic, cloves separated
  
  6 tablespoons olive oil, divided
  
  1 medium onion chopped
  
  1 small fennel bulb, chopped
  
  Kosher salt
  
  1 tablespoon finely grated lemon zest
  
  2 teaspoons finely chopped rosemary
  
  ¾ teaspoon crushed red pepper flakes, plus more for serving
  
  2 bay leaves
  
  2 cups dried navy beans, soaked overnight, drained
  
  2-ounce parmesan cheese rind*
  
  4 large sprigs basil, plus leaves for serving
  
  1 cup Castelvetrano olives, pitted, torn, plus 2 tablespoons brine
  
  1 head of escarole, leaves torn into 2-inch pieces
  
  3 tablespoons fresh lemon juice
  
  4 1-inch-thick slices country-style bread
  
  1/4 cup parmesan cheese
  
  Slice 1 garlic clove in half crosswise and set aside; chop the remaining garlic cloves. Heat 4 Tbsp. oil in a large Dutch oven or other heavy pot over medium. Cook garlic, stirring often, until golden, about 5 minutes. Add onion and fennel and season lightly with salt. Cook, stirring often until onion is translucent and fennel and onion are browned around the edges, 8–10 minutes. Add lemon zest, rosemary, and ¾ tsp. red pepper flakes and cook, stirring often, until rosemary is very fragrant, about 3 minutes. Add bay leaves, beans, and 8 cups water and bring to a simmer.
  
  Cover pot, reduce heat to low, and gently simmer stew until beans are creamy and tender all the way through, 60–70 minutes. Add basil sprigs, olives and brine to stew, then add escarole in batches, letting wilt slightly before adding more; simmer just until escarole is tender, about 3 minutes. (If stew is too thick, add more water to reach desired consistency.) Stir in lemon juice; taste and season with more salt if needed. Pluck out bay leaves; cover the pot and keep stew warm over low while you make the toast. Heat broiler. Drizzle 2 Tbsp. oil total over both sides of bread and place on a rimmed baking sheet; season with salt. Broil until bread is golden and toasted, about 2 minutes per side. Let cool slightly, then rub with the cut sides of reserved garlic clove.
  
  To serve, slice toast in half and divide among shallow bowls; ladle stew over. Top with parmesan cheese, basil leaves, and more red pepper flakes and drizzle with oil. Do Ahead: Stew can be made 3 days ahead. Let cool; cover and chill.
  
  *If you prefer a vegan stew omit the parmesan rine.
  
  Enjoy!
  
  Don’t you just love the name of this brand of beans?
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  Posted in Good Dinner Mrs Mellen, Healthy, light dinner, lunch, Stew, Vegetarian | Tagged Bean soup, Easy recipes, Healthy, Jack Rabbit Beans, vegetarian
- MINESTRONE SOUP
  
  Posted at 9:25 am by Good Dinner Mrs Mellen
  
  Jan 4th
  During cold New England winters, I like to host friends for casual dinners where I serve either a few soups or stews to the group. All very informal and relaxing as we enjoy spending time together with friends. I’m always searching for new soup recipes to add to my repertoire.
  
  Recently I was reading about the Blue Zones, areas across the world where the inhabitants live healthy and active into old age. Some natives even live to be over 100! I was fascinated with the notion that diet and activity played such a powerful role in extending longevity past the normal life expectancy experienced in the United States.
  
  Hearing my fascination with the Blue Zones, my husband gave me the Blue Zone Cookbook for Christmas. I tweaked the Minestrone soup recipe from Sardinia to accommodate ingredients readily available and what I like to add to soup. I love easy – I tell everyone that I’ve changed my middle name to easy – and this soup is delicious and easy!
  
  I’m planning on serving this Minestrone soup as my vegan option at my next friends’ dinner. Along with a variety of soups, I’ll make a large salad, sourdough bread and serve wine!
  
  I believe that entertaining can be as elaborate or as simple as you desire. Hosting a soup party couldn’t be simpler and fun for all that attend. No-fuss, no unnecessary work leaving the host and hostess free to enjoy guests.
  
  I prepare the food in advance and set my soup in pots on the stove, simmering on low. A buffet table in my kitchen is set up with bowls, plates, salad, and bread. At a small table, I set up wine, beer, sparkling water and soda with glasses and an ice bucket. Cut up lemon and lime also are on the beverage table. Everyone helps themselves and I have seating in my dining room or we sit in the family room around the fire. *
  
  MINESTRONE SOUP
  
  2 tablespoon olive oil
  
  2 cups onions, chopped, 2-3 medium onions
  
  4 cloves garlic, minced
  
  1/2 cup celery, chopped
  
  8 cups (2 32 fl. oz. cartons) unsalted vegetable stock, I like Kitchen Basics
  
  1 cup carrots chopped
  
  2 cups green beans, cut into 2-inch pieces
  
  2 can garbanzo beans, drained and rinsed
  
  1 cup ditalini pasta
  
  2 teaspoon dried basil
  
  2 teaspoon dried oregano
  
  2 teaspoon dried thyme
  
  1 teaspoon black pepper
  
  1 teaspoon of sea salt
  
  1/2 teaspoon crushed dried anise
  
  1/2 teaspoon ground fennel seed
  
  grated parmesan cheese, optional
  
  Heat oil and onions in large stockpot cooking for 4-5 minutes until translucent. Add garlic and celery cook another 2 minutes, do not brown garlic.
  
  Pour in the stock and stir to blend. Add remaining ingredients to the pot. Turn heat on high and bring to a boil then turn to low. Cover and simmer for one hour.
  
  Serve with grated parmesan cheese.
  
  If you don’t use all the soup freeze in individual contains for future meals.
  
  Enjoy!
  
  *For casual entertaining I love to use mix and match dinnerware and glassware. Over the years I’ve collected vintage milk glass pieces from antique stores and I also supplemented with inexpensive white dishes and serving pieces from Home Goods. For glasses, I’ve found retro style glasses at stores like Anthropology and Williams Sonoma which I just love. Add a table cloth, candles and fresh flowers for a fabulous tablescape.
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  Posted in Food, Good Dinner Mrs Mellen, Healthy, light dinner, lunch, Soup, Soups | Tagged Anthropology, Blue Zone, Healthy Soup, Home goods, Minestrone soup, Willam Sonoma
- Winter Slaw
  
  Posted at 9:21 am by Good Dinner Mrs Mellen
  
  Nov 23rd
  Slaws are a hot menu item these last few years. And so different from the slaws of my childhood. I remember growing up my Aunt would bring the Cold Slaw for Thanksgiving. She would combine shredded cabbage and carrots with a purchased coleslaw dressing. Today’s slaws have move far from the coleslaw my aunt made so long ago.
  
  Although I have fond memories of my family’s Thanksgivings, I enjoy experimenting with different textures and flavors creating slaws for every season. I’ve made my winter slaw with a lemon vinegarette, adding a fresh taste to the kale and cabbage. And an added benefit is this dish can be prepared ahead.
  
  Winter Slaw
  
  4 cups shredded kale, stems removed (4 ounces)
  
  1 teaspoon salt
  
  1 tablespoon olive oil
  
  4 cups shredded savoy cabbage
  
  1 cup shredded purple cabbage
  
  1 cup shredded carrots (2 medium)
  
  Lemon Vinegarette
  
  3/4 cup packed finely snipped Italian (flat-leaf) parsley
  
  1/2 cup extra virgin olive oil
  
  1/4 cup freshly squeezed lemon juice
  
  zest of 1 lemon (1/4 tsp packed)
  
  1 tsp Dijon mustard
  
  2 garlic cloves minced or pressed (1 tsp)
  
  1/2 tsp salt
  
  1/4 tsp freshly ground black pepper
  
  ½ cup pepitas (pumpkin seeds), toasted
  
  In an extra-large bowl combine the kale, salt, and olive oil. Using your hands, rub the kale to help soften it and brighten its color. Rinse the kale in a colander under cool running water; drain well and return to the bowl. Add the savoy cabbage, purple cabbage, and carrots; toss to combine. Set slaw aside.
  
  For the dressing, in a food processor or blender combine the parsley, olive oil, lemon juice, lemon zest, mustard, garlic, salt, and pepper. Cover and process or blend to combine.
  
  Add the dressing to the vegetable mixture; toss to coat. Sprinkle pepitas over the salad.
  
  Prepare the slaw and dressing as directed. Cover and chill separately for up to 24 hours. Sprinkle slaw with pepitas, add dressing and toss before serving.
  
  Enjoy!
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  Posted in Food, Healthy, Salad, Thanksgiving, vegan, Vegetarian | Tagged easy, kale, salad, vegan, Winter Slaw
- Roasted Butternut Squash Soup with Spicy Pepitas
  
  Posted at 4:54 pm by Good Dinner Mrs Mellen
  
  Nov 17th
  Living in New England the weather is so unpredictable and today, Sunday, November 17th it was cold and we saw snow flurries. Early for our Boston suburbs. I started early in the morning 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. So 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 is it 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 purée 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 remaining ingredients and 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
- Air Fryer Roasted Brussels Sprouts
  
  Posted at 9:45 am by Good Dinner Mrs Mellen
  
  Oct 26th
  When I first thought about getting an Air Fryer*, I’m not a gadget person, I was a little I was skeptical if it were something I would use very often. Now that I’ve owned an air fryer for a year, I love to experiment, especially with veggies.
  
  Usually, I roast Brussels Sprouts in the oven, which I find brings out the nutty flavor. When I cooked Brussels Sprouts in the Air Fryer, they turned out beautifully charred on the outside with a soft center. I added olive oil, spices, olives, and capers with a flavor-packed side dish. So easy and delicious!
  
  2 lbs Brussels Sprouts, cleaned and whole
  
  1/4 cup olive oil
  
  4 cloves garlic, minced
  
  1/2 cup sliced Mezzetta Castervetrano Italian Olives, pitted
  
  2 teaspoon capers
  
  1 tablespoon fresh rosemary, chopped
  
  1 tablespoon fresh thyme, chopped
  
  1 teaspoon pepper
  
  1/2 teaspoon sea salt
  
  Place Brussels Sprouts in a bowl, toss with olive oil. Add remaining ingredients. Put Brussels Sprouts in the air fryer basket. You will need to cook in two batches. Set Air Fryer to 400 F and cook for 15 minutes. Place on a serving plate.
  
  Enjoy!
  
  *I have the Phillips small Air Fryer
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  Posted in Air Fryer, Easy recipes, Food, Good Dinner Mrs Mellen, Healthy, Side dish, vegan, Vegetables, Vegetarian | Tagged Easy to make, family meal, Philips Air Fryer, Veggies
- VEGETARIAN BEAN CHILI WITH MOIST CORN BREAD
  
  Posted at 5:40 pm by Good Dinner Mrs Mellen
  
  Oct 20th
  There are so many vegetarian chili recipes that make absolutely delicious healthy chili. I love to make my vegetarian chili with loads of beans and I add veggie crumbs for extra protein. My recipe is low in salt making it even extra healthy. If you use flavorful spices salt is not needed.
  
  VEGETARIAN BEAN CHILI
  
  1 tbsp. olive oil
  
  1 each red and green bell pepper, coarsely chopped
  
  1/2 cup chopped onion
  
  2 cloves minced garlic
  
  3 cans (14 1/2 oz. each) no salt added diced tomatoes
  
  2 cans (15.5 oz.) black beans, drained and rinsed
  
  2 can (15.5 oz.) garbanzos beans, drained and rinsed
  
  1 box (32 oz.) unsalted vegetable stock
  
  3 tbsp. tomato paste
  
  2 tsp chili powder
  
  1 teaspoon oregano leaves
  
  1/2 teaspoon ground cumin
  
  1 package (12 oz) Lightlife Smart Ground
  
  Heat oil in a large saucepan on medium heat. Add bel peppers, onion, and garlic; cook and stir 8 to 10 minutes or until tender.
  
  Stir in remaining ingredients. Bring to boil. Reduce heat to medium-low; simmer 1 hour, stirring occasionally.
  
  Makes 8 servings.
  
  Corn Bread
  
  INGREDIENTS
  
  1 cup Indian Head Yellow Corn Meal
  
  1 cup all-purpose flour
  
  1/2 cup sugar
  
  1 teaspoon salt
  
  1 Tablespoon baking powder
  
  1/2 cup oil
  
  2/3 cup milk
  
  2 eggs, beaten
  
  PREPARATION
  
  Preheat oven to 400 degrees. Combine cornmeal, flour, sugar, baking powder and salt in a bowl. Mix oil, egg, and milk together and add to dry ingredients, mixing until batter is uniform. Bake in a greased 9″x9″x2″ pan for 20-25 minutes.
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  Posted in Easy recipes, Good Dinner Mrs Mellen, Healthy, Hearty Meal, lunch, Main Dish, Main Meal, vegan, Vegetarian, Weeknight dinner | Tagged beans, CORN BREAD, Easy recipe, INDIAN HEAD CORN MEAL, vegan, VEGAN CHILI
- Farro and Kale Salad with Lemon Poppy Seed Dressing
  
  Posted at 12:12 pm by Good Dinner Mrs Mellen
  
  Sep 7th
  4 cups of water
  
  2 cups farro, rinse under cold water*
  
  1 (14 oz.) package shredded vegetables, such as kale, Brussel sprouts, broccoli, and cabbage
  
  1 bunch scallions, sliced thin
  
  1/4 cup dried cranberries
  
  2 tablespoons roasted pumpkin seeds
  
  Add water to a saucepan and bring to boil. Add faro. Cover with a lid, and let simmer on low-medium heat for 20-25 minutes or until all of the water is absorbed. Transfer to large bowel. Add kale, scallions, cranberries, pumpkin seeds, toss. Pour dressing over the salad and toss again. Serve at room temperature.
  
  Lemon Poppy Seed Dressing
  
  2 teaspoons stevia
  
  1/2 cup lemon juice
  
  2 teaspoons diced onion
  
  1 teaspoon Dijon mustard
  
  1/2 teaspoon salt
  
  2/3 cup canola oil
  
  1 tablespoon poppy seeds
  
  Blend stevia, lemon juice, onion, Dijon mustard, and salt in a blender until smooth. Stream canola oil in a thin stream into the mixture while the blender is running. Add poppy seeds and pulse blender a few times, just to mix seeds into the dressing.
  
  Enjoy!
  
  *I used Nature’s Earthy Choice Farro
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  Posted in Food, Good Dinner Mrs Mellen, Healthy, Salad, vegan, Vegetarian | Tagged Farra, Healthy food, Nature's Earthly Choice
- Swordfish with Pesto and Tomatoes
  
  Posted at 8:19 am by Good Dinner Mrs Mellen
  
  Aug 25th
  Swordfish is a versatile white fish that can be bland if not seasoned right. I love swordfish for that reason since I can add my personal splash of spices to create so many different meals and tastes. As you all know if you follow my blog I love Mediterranean spices and food. Add the fresh fish from the sea and I am in heaven. Fresh swordfish is an experience not to be missed and we in New England are fortunate to have the best fresh swordfish in our markets. I also like to make swordfish kabobs and grill!
  
  1 pound Swordfish
  
  1/4 cup Pesto*
  
  1/2 cup chopped cherry tomatoes
  
  2 tablespoon garlic, minced
  
  2 tablespoon fresh basil, chopped
  
  1 tablespoon olive oil
  
  pinch sea salt
  
  Preheat oven 425F. Place swordfish in baking dish. Spread pesto evenly over swordfish. Top with remaining ingredients. Bake for 30 minutes. Serves 2
  
  Enjoy!
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  Posted in Fish, Good Dinner Mrs Mellen, Healthy, Main Dish, Main Meal, seafood | Tagged Mediterranean Swordfish, sunday dinner, tomatoes
- Hummus Dip with Tobbouleh, Feta, Cucumbers, Tomatoes and Tzatziki
  
  Posted at 12:00 pm by Good Dinner Mrs Mellen
  
  Jul 6th
  Easy summertime entertaining is my philosophy for summer parties. I love to put together easy to make ahead dishes so I can relax and enjoy my guests. During the summertime with abundant produce at Framer’s markets, I just love creating delicious healthy food. Keep all the intendants my hummus dip ready for an impromptu get together or to bring to friends home for a barbecue.
  
  Hummus Dip with Tobbouleh, Feta, Cucumbers, Tomatoes, and Tzatziki
  
  1 container prepared Hummus*, I like garlic
  
  1/2 cup prepared Tabbouleh Salad*
  
  1/4 cup chopped cherry tomatoes
  
  1/4 cup chopped English cucumber
  
  1/4 cup chopped feta
  
  1/4 cup prepared Tzatziki*
  
  sliced tomatoes and cucumbers for garnish
  
  Mound hummus on serving plate. Top with tabbouleh, cherry tomatoes, cucumber, feta, then drizzle with tzatziki. Garnish with sliced tomatoes and cucumbers. Refrigerate. Serve with pita bread or crackers.
  
  Enjoy!
  
  * I use Cedar’s Mediterranean Foods brand for the hummus, Tabbouleh, and Tzatziki.
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  Posted in Appetizer, Barbecue, vegetables,easy,, Easy recipes, entertaining, Farm Fresh Produce, Food, Good Dinner Mrs Mellen, Healthy, Vegetarian | Tagged Cedar's Mediterranean Foods, cucumbers, feta, hummus, Tobbouleh, tomatoes, Tzatziki
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