Sautéed Spinach with Goat Cheese

10 minute side dish, food, Paleo, side dish, Spinach, tips, vegetables

In Florida, spinach and snap beans (a.k.a. green beans) reach their peak in March so you can buy a lot for a little bit of money (click here for a complete list of Florida vegetables by season). Both spinach and snap beans make healthy side dishes but sometimes we need inspiration to create something different. Steamed green beans get boring, and I don’t know about you, but I can only eat so much spinach in my salads.

Don’t let your side dishes end up as an obligatory sidekick to your meal’s main element. Instead, look for ways to doctor up the usual to create something new. The key to side dishes is that they can’t take up a lot of time. They are SIDE dishes, after all. But that doesn’t mean they can’t be fulfilling and add a satisfying element to your meal.

Below I’ve included a 10-minute recipe for spinach sautéed with garlic and goat cheese. It’s simple to prepare and is a great way to use all that spinach you picked up at the farmers market or store. Don’t forget that spinach shrinks dramatically as it cooks, so be prepared to use at least six to eight cups to feed four people.

I paired this luscious side dish with a grilled New York strip steak. I didn’t even miss eating the roasted potatoes I made my husband because the spinach had plenty of fulfilling flavor. Check back later this week to get another 10-minute side dish that’s perfect for a Paleo-inspired diet.

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Ingredients

2 tablespoons olive oilIMG_0348

2 garlic cloves, minced

1/4 cup onion, minced

1/4 teaspoon kosher salt

1/4 teaspoon white or black pepper

2 oz. goat cheese (use 1/4 oz. per cup of spinach)

6-8 cups fresh spinach

Cooking

Using a deep skillet or shallow pot, sauté garlic and onion in olive oil over medium-high heat for 3 minutes. Add the spinach and stir so every leaf is coated with the hot oil. Season with salt and pepper. Add cheese in chunks and gently combine. Turn off heat, cover, and let sit for 2 minutes. Stir again and serve immediately.

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Pork Chops with Black-Eyed Peas and Kale

black-eyed peas, food, grilling, kale, pork, spices, sunday supper, tips, vegetables

I have a confession: I don’t like kale. Gasp! I know it was all the rage, and I’ve really tried to enjoy it since it’s kale season. I’ve sautéed it with garlic and good olive oil. I’ve bought kale chips and went as far as making a batch of them myself at home. I’ve sliced it thin and added it to my salads, but I just can’t get on board with the tough, chewy texture of the leaves. That is until last weekend when I added it to my black-eyed peas and voila! Deliciousness!

This black-eyed peas recipe goes great with seasoned pork chops. Start the peas early because they take about an hour and 30 minutes, and I suggest using a 5-quart pot because the four to six cups of kale take up some space initially.

One secret to this recipe is a special spice mix made by Tasty Licks BBQ Company. I have four favorite combinations, and I’ve included a picture here. For this meal I use some of the “Flyin’ Swine Pork Rub” and “Mella Yella.” Not only do I use them for the pork chop rub and marinade, but I also add the “Flyin Swine” to the black-eyed peas.IMG_0006

It’s no problem if you don’t have any Tasty Licks seasonings. Just mix a 1/4 cup of brown sugar with a teaspoon each of chili powder, black pepper, onion powder, lemon pepper and garlic salt. This mix replaces the Flyin’ Swine and Mella Yella. If pork isn’t your thing, try this with chicken breasts.

Below I’ve included recipes for the black-eyed peas and pork chops, and this meal serves four adults. Don’t be startled by the list of ingredients! Everything but the pork chops cook together so I consider this a one-pot recipe that’s jammed full of vegetables.

 

Black-Eyed Peas IngredientsIMG_0021

1/4 pound chopped pancetta

1 cup chopped celery

1-1/2 cups chopped carrots

1 large onion, chopped

4 to 6 cups chopped kale

1-pound bag of frozen black-eyed peas

3 teaspoons chili powder

2 teaspoons cayenne pepper

3 teaspoons cumin

2 tablespoons kosher salt

2 cups chicken broth

2 tablespoons Flyin’ Swine Pork Rub

CookingIMG_0031

Sauté pancetta over medium heat in a 5-quart pot until brown and crispy. Remove pancetta but keep the renderings. Place pancetta on a paper towel to drain excess fat, and set aside.

Cook the onions, celery and carrots in the oil from the pancetta for 5 minutes. Add the chili powder, cayenne pepper, cumin, salt and the Flyin’ Swine Pork Rub and mix well. Then add the bag of frozen black-eyed peas, kale, the cooked pancetta and 1 cup of the chicken broth. Mix well, cover and simmer on low for 1 hour and 30 minutes, stirring occasionally and adding the last cup of chicken broth as the liquid is absorbed.

 

Seasoned Pork Chops Ingredients 

(4) 1” thick boneless pork chops

2 tablespoons Flyin’ Swine Pork RubIMG_0039

2 tablespoons Mella Yella Lemon Pepper Spice Rub

2 tablespoons olive oil

 

Cooking

IMG_0043Mix the 4 tablespoons of spices with the 2 tablespoons of olive oil. Use the mixture to coat both sides of the pork chops and let sit for 30 minutes. Cook on a 450-500 degree grill for 4 minutes per side. Loosely cover with foil and let rest 5 minutes before serving. Pour remaining juices over chops and serve with black-eyed peas.

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Sensational Salads

food, meal plans, salads, tips

When we are trying to eat healthy we tend to eat a lot of salads. However, most people get tired of their same old salad by day four. Mixing up a new recipe is easier than you think, and I’ve included five tricks below to turn a side salad into a main course.

  1. Add some crunch. Shelled sunflower seeds, walnuts, almonds, croutons, wontons, and tortilla chips are all great ways to add texture. If you’ve got some stale bread, chop it up and toss with olive oil and herbs. Bake at 375 degrees for 15 minutes and you have homemade croutons!

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2. Mix up the greens. Instead of a head of iceberg or a bag of romaine try using butter lettuces or a spring mix. Toss in some spinach to up the iron content or add arugula to give it more flavor.

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3. Vary your protein. I like to use all types of protein in my salads so that they are unique and can keep my interest. Grilled marinated chicken, skirt steak or fish all work great on greens. So do bacon, pancetta, salami and hard boiled eggs. Edamame and avocados are also good choices for my vegetarian friends.

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4. Try new dressings. It’s easy to grab “the usual” at the store but there are so many choices out there. Some of my favorite pre-made salad dressings include Makoto’s Ginger Dressing, Marzetti’s Simply Dressed Light Balsamic, and Naturally Fresh Lite Ranch. Of course homemade dressings are usually healthier so try different types of vinegars or a teaspoon of Dijon mustard mixed with some herbs and a good olive oil to create something new.

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5. Cheese, please. I’m not advocating putting a cup of cheese on a few pieces of lettuce, but a little cheese can go a long way in transforming a boring salad. Try some reduced fat feta or toss in some fresh mozzarella. Pick a cheese that goes with the flavors of the salad, and it will be another satisfying element.

 

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Combining any number of the tips above will upgrade your usual salad recipe. To make the most of all the chopping and washing, I assemble extra salads in mason jars. Believe it or not but those “salads in a jar” last up to five days in the refrigerator! Check out this link to get the assembly instructions, and you’ll find yourself eating more salads than expected because they are ready to go and waiting for you.

Sunday Leftovers: Easy Chicken Salad

food, meal plans, salads, sunday supper, tips

You can do anything with leftover chicken. Depending on the amount, I typically either make chicken salad or chicken soup for the next night. Yesterday I made my Roasted Chicken with Potatoes and Carrots, and ended up with a cup and a half of leftover chicken. That’s the perfect amount for my easy chicken salad, which helps make lunch a breeze. Serve this over mixed greens with a light balsamic dressing or try it in a croissant or on your favorite bread.

Chicken Salad

1-2 cups leftover chicken, chopped or shreddedIMG_8846

1/2 cup mayo (reduced fat or regular)

Juice from 1/2 lemon

1/4 teaspoon black pepper

1/2 teaspoon onion salt

1/2 teaspoon garlic powder

2 tablespoons of finely chopped onion

1/4 cup of chopped celery

1/4 cup chopped cashews or almonds, if desired

Paprika to taste

Olive oil to taste

Mix mayo, lemon juice, pepper, onion salt and garlic powder. Add shredded chicken and mix well. Incorporate the onion, celery and nuts. Add a dash of paprika. If you want it creamier, then add a little more mayo or some olive oil. To add a sweet twist, omit the paprika and incorporate a 1/4 cup of dried cranberries.

Healthy Broccoli Cheese Soup

food, meal plans, soup, tips, vegetables

It’s cold outside today and after a trip to the grocery store I’ve decided on broccoli cheese soup for dinner. It meets all my criteria – it works for our family’s “Meatless Mondays,” and it’s peak broccoli season, which satisfies the Paleo challenge.IMG_9809

Many broccoli cheese soups feel so heavy that you’re left wondering if it was truly healthy. That’s a common theme in America: the idea that because it’s a vegetable it must be good for us. Ummm … not when you fry it or dump cheese all over it!

I promise this recipe is healthy and tasty. I use mostly chicken broth with only a half cup of 1% milk, and a good sharp cheddar cheese so that a little can go a long way. A few other tips include steaming all the vegetables and including some cauliflower to help thicken the soup. Cauliflower can often act as a starch, but without the carbs that come from potatoes. I’m not a big cornstarch fan so this soup’s heartiness truly comes from the vegetables.

I also have to consider my 3-year-old daughter’s dinner, and she won’t eat soup. I’ve decided to reserve some of the steamed broccoli for her, and throw together a quick cheese sandwich and some fruit. Dinner is done!

I’ve included ranges for this recipe’s ingredients because you may need to increase or decrease the amount based on your preference. I don’t believe in exact measurements (except for baking – that must be precise!). Many nights we open the refrigerator door and need to make the most of the ingredients on-hand. This broccoli soup consists of staples and can be thrown together within 30 minutes and serves four people.

Ingredients:IMG_9722
1/2 cup 1% milk
1/2 cup shredded sharp cheddar cheese
1-2 cups chicken broth
1/4 onion
2 garlic cloves
2 celery stalks
1-2 cups cauliflower
2-3 cups broccoli
1 chicken or vegetable bouillon cube
1 tsp of white pepper

Instructions:
Steam the onion, celery, cauliflower, garlic and broccoli together until tender, about 20 minutes. Reserve 1/2 cup of broccoli.
Place remaining steamed vegetables, chicken broth, and the bouillon cube in a pot and simmer for a few minutes.
Turn off heat and gradually stir in cheese, milk and white pepper.
Use a blender or hand immersion blender to puree until desired consistency. Then add the reserved broccoli and pulse until just combined.
Serve with garlic bread or side salad.