Perfect Summer Salad!

I feel like I am on repeat with my past posts.  I'm sorry I haven't been posting because my internship and Master's classes have been taking up all of my spare time.  Good news is that my internship is nearing its end and I cannot wait to immerse myself in creating recipes and writing about them.

I have finally reached my clinical rotations and I FINALLY feel like I have found where I want to be within my field.  Right now I am working at a small area hospital and it seems to suit me... although I haven't worked in a larger hospital, but I will in a couple weeks.  Each patient is a puzzle.  I have to figure out what diseases are largely impacted by diet and make the appropriate recommendations.  I love this puzzle.  I love talking to each patient.  I have found my calling.

When the weather changes from cold to warm hot, my appetite decreases and nothing sounds good.  Some of my favorite foods are comfort foods, the kinds that are usually made when the weather is cold.  This transition is difficult for me, but when Gina at Skinny Taste posted this recipe a couple weeks ago I knew it would be the perfect meal for me to get used to the warmer weather.  It is filling without being too heavy.  It is easily adaptable, which is what I did.  Also, it is pretty!  I love how the yellow of the mango pops against the darkness of the red quinoa and black beans.  Sometimes when I just need to have meat at a meal, canned tuna (packed in water) or a flaky fish is the perfect addition.  Chicken would work too...

Quinoa, Black Bean, & Mango Salad
Adapted from Skinny Taste

1/2 cup uncooked Red Quinoa, cooked to packaged directions
2 Anaheim Peppers
1 (15 oz) can Seasoned Black Beans, drained and rinsed
1/2 cup Frozen Corn, thawed
1 Large Mango, chopped (I love mango so I used two)
1/4 cup Red Onion, finely chopped
1/4 cup fresh Cilantro, chopped

Dressing
1 medium Lemon, juiced
1 medium Lime, juiced
3-4 tbsp Extra Virgin Olive Oil
2 garlic cloves, pasted (I used 1 tbsp of this garlic paste)
1 tsp Ground Cumin
1/2 tsp Ancho Chili Powder (or 1 tsp regular Chili Powder)
1/4 tsp Ground Turmeric
1/4 tsp Salt
Heavy pinch of Cayenne Pepper

1. Turn the oven to broil.  Line a baking sheet with foil.  Wash and dry the anaheim peppers and place on the baking sheet.  Cook until all sides are charred, will need to rotate the peppers halfway through. When blackened, remove from oven and wrap using the foil on the pan.  Allow to steam and cool.
2. Cook the quinoa according to package directions.  When cooked, add the bowl with the onion and mango mixture.
3. Prepare the dressing. Set aside.
4. While the quinoa is cooking, prepare the onion, mango, cilantro, and corn.  Combine in a bowl.
5. When the peppers have cooled to touch, remove the charred skin and the seeds (throw these away).  Chop and add the mixture.
6. Pour the dressing over the salad and mix well.
7. Refrigerate until ready to serve.

Makes 4-6 servings

Kielbasa Cabbage

It wasn't until last new years that I finally gave cabbage a chance.  I think this feeling mostly comes from my only childhood memory of cabbage.  Growing up Dad would make huge batches of Hungarian cabbage rolls.  When I say huge, I mean a 10 quart soup pot filled with cabbage rolls.  My sister and I did not eat any of them (we thought they stunk), which left my parents eating them for dinner that week.  And maybe for lunch the next.  I always knew when Dad was making them because the smell would wake me up on Sunday morning.  And I wouldn't come out of my room the rest of the day.

But on New Year's Day, I had some of the best cabbage I've ever had.  It had the perfect balance of sweet and bitter.  The cabbage had a nice crunch to it still.  And it was all rounded out by the sausage and potatoes.  This recipe is very simple to make and the longer it sits in the fridge, the better it tastes (even cold).

Kielbasa Cabbage
Makes 8 servings

1 lb Kielbasa Turkey Sausage, cut into 1/2 inch slices
4 tbsp Butter or Olive Oil, divided
1 large Cabbage, coarsely chopped
1 large Onion, chopped
3-4 Garlic Cloves, finely chopped
4 Red Potatoes, cubed
1 tsp Paprika
Salt
Pepper

1. Add cubed potatoes to a pot.  Add water until just covered.  Add salt.  Cook until potatoes are tender.
2. In a Dutch oven over medium heat, melt 1 tbsp butter.  Add sausage.  Cook until browned, about 5 minutes  Remove and set aside.
3. Add remaining butter to pot.  Sauté cabbage, onions, and garlic until soft, about 10-15 minutes.
4. Season with salt, pepper, and paprika.  I like to add plenty of pepper.
5. Combine cabbage, sausage, and potatoes.

Nutrition Content
Calories: 266 Total Fat: 12.6 g Sodium: 665 mg Total Carb: 28.4 g Fiber: 5.7 g Protein: 12.8 g Vitamin C: 110% DV Calcium: 10% DV
Iron: 11% DV

Parmesan Brussels Sprouts

I think Brussels sprouts get a bad rap, but I absolutely love these baby cabbages.  In fact, my entire family loves them, even my extremely picky little sister.  This makes adding them to any menu pretty easy, but results in my family fighting over the last ones that happen to be left in the pan.  It wasn't until this year did I even like them (I didn't like them because I hadn't tried them).  Big thanks to my uncle for showing me how to prepare them!  

 

The flavor of Brussels sprouts tend to vary based on season and size.  Brussels sprouts are best during the fall and winter months, but they are available year round.  When selecting sprouts, choose ones with a diameter of 1 to 2 inches and with leaves that are tightly compacted.  Even though Brussels sprouts are bitter by nature, the smaller ones are more tender and the bitterness is less overwhelming.

Parmesan Brussels Sprouts
Makes 4-6 servings

1 1/2 pounds small Brussels Sprouts
5-6 Garlic Cloves, smashed
1/8 cup Extra Virgin Olive Oil
1/8 cup Chicken or Vegetable Broth
1/4 cup Parmesan Cheese
Pepper, to taste
Salt, to taste

1. Thoroughly wash the Brussels sprouts in cool running water.  Remove dark outer leaves so that the lighter green leaves are revealed.  Slice off the brown portion of the stem.  Leave part of the stem intact so that the leaves do not fall apart.  Halve the sprouts lengthwise.
2. In a large saucepan over medium low heat, add olive oil and smashed garlic cloves.  Allow the oil to come to temperature while the garlic flavor is infused.  Once the garlic starts to slightly turn brown, remove using a slotted spoon.
3. Add the sprouts to the pan with the cut side down.  Raise the temperature to medium.  Cook until the sprouts are browned on the cut side.  The sprouts may not be completely cooked through, that’s okay.
4. Slightly sauté the sprouts so that they are coated in the remaining oil.
5. Add the broth.  Stir until the all of the broth has evaporated and the sprouts are tender.
6. Transfer to serving dish.  Top with Parmesan cheese and pepper.  Salt may need added after tasting.

Nutrition Content
Calories: 154 Total Fat: 8.6 g Sodium: 228 mg Total Carb: 13.7 g Fiber: 5.2 g Protein: 8.9 g Vitamin C: 195% DV Calcium: 20% DV
Vitamin A: 21% DV Iron: 12% DV