Month: January 2022

Categories
Sauces, Dips & Dressings

Green Tahini

SONY DSC

Green Tahini

This Middle Eastern dip is very versatile and can be used to drizzle over vegetables, as a dip for crudités, or slathered in a sandwich.  And feel free to change up the herbs to fit your mood….try combination of any: parsley, cilantro, basil, mint and dill. Or add jalapeño for some heat.

Makes 8 generous servings

Ingredients

  • 3 garlic cloves, crushed or pressed
  • 1 cup coarsely chopped fresh cilantro
  • 1 cup coarsely chopped fresh parsley
  • 5 green onions, green tops separated and coarsely chopped
  • 1 teaspoon ground cumin
  • 1 teaspoon salt, plus more to taste
  • 1 cup tahini
  • ¼ cup fresh lemon juice, plus more to taste

 

Instructions

  1. Pulse garlic, cilantro, parsley, green onion tops, cumin, and 1 tsp. salt in a food processor until similar in texture to pesto. Add tahini and lemon juice; process 30 seconds (mixture will be very thick).
  2. With motor running, gradually drizzle in ¾ cup water and process, adding more water to thin if needed, until sauce is fairly smooth and the consistency of sour cream. Taste and adjust seasonings with more salt or lemon juice if desired.
Categories
Mains Pasta Sauces, Dips & Dressings

Mushroom Pasta with Artichoke Sauce

SONY DSC

Mushroom Pasta with Artichoke Sauce

This is a quick and easy recipe that comes together in under 30 minutes. The sauce is so delicious (and healthy) that you will find lots of uses for it.

Serves 3-4 

Ingredients

  • 8 ounces dry pasta (such as fettuccine, linguine, spaghetti)
  • Olive oil spray
  • 8 ounces sliced mushrooms (such as cremini, shiitake, portobellos, or wild mushroom mix)

Creamy Artichoke Sauce Ingredients

  • 1 jar or can artichoke hearts in water (10–12 ounces … about 1 1/2 cups), drained (or use frozen)
  • 3/4 cup veggie broth, more to thin as needed
  • ¼ cup raw unsalted sunflower seeds (or raw cashews soaked in boiling water for 5-10 minutes)
  • 10 fresh sage leaves (or sub 1/4 cup Italian parsley, or fresh basil, or 1 ½ tsp dried thyme), extra for garnish if desired
  • 1–2 garlic cloves
  • 1/2 teaspoon salt (optional)
  • 1/2 teaspoon freshly ground pepper
  • 1 tablespoon lemon juice, use to taste

Instructions

  1. Cook the pasta.  Bring big pot of water to a boil. Cook the pasta to al dente.
  2. Optional: pan-fry fresh herbs for garnish.  Spray a large skillet with oil spray or add a thin layer of oil and heat over medium heat. Add fresh herb leaves (this works best for sage or parsley). Fry gently until crisped and set aside.
  3. Cook the mushrooms.  While water is boiling, spray the same skillet with oil spray and sauté the mushrooms over medium-high heat. Set aside.
  4. Make the artichoke sauce.  Drain the artichoke hearts and place them in a blender (don’t use a food processor, it will not get this sauce creamy enough).  Add broth, sunflower seeds, herbs, garlic, salt, and pepper. (Feel free to add a little more broth if needed to blend.) Blend on high speed until creamy and silky smooth.  Add lemon juice, a bit at a time, to taste, for a little brightness of flavor.
  5. Combine ingredients.  Add the cooked, drained pasta (do not rinse) to the cooked mushrooms in the sauté pan. Toss with the artichoke sauce and heat gently, stirring to combine. Taste and adjust seasonings. Serve topped with crisped (or freshly chopped) herbs.
Categories
Mains Salads

Watermelon Poke Bowl

Watermelon Poke Bowl

This is a great way to give in to that sushi craving. 

Servings: 4

Ingredients:

  • ¼ cup soy sauce or tamari
  • 2 tablespoons rice vinegar
  • 1 tablespoon sesame oil
  • 1 tablespoon minced ginger (or ginger paste)
  • 1 ½ tablespoons chili-garlic sauce
  • 2 tablespoons miso paste
  • 2 teaspoons black sesame seeds
  • 2 teaspoons white sesame seeds
  • 3 cups seedless watermelon, cut in ½ inch cubes

Sauce:

  • ½ cup vegan mayo
  • 1-2 tablespoons Sriracha

For serving:

  • 3 cups cooked brown (or white) rice, oat groats or other favorite grain
  • 1 cup cooked shelled edamame
  • 2 cups thinly sliced romaine lettuce
  • Matchstick or grated carrots
  • Avocado slices
  • Radish slices (optional)
  • Sliced cucumbers (optional)
  • Black & white sesame seeds

Instructions:

Watermelon:

  1. Add soy sauce or tamari, ginger, chili-garlic paste, miso paste, rice vinegar, and sesame oil to a large bowl. Whisk together  and then add watermelon cubes, stirring gently to combine. Add the sesame seeds, cover, and marinate in your fridge for at least 60 minutes.

Sauce:

  1. While the watermelon marinates, mix together the vegan mayo and Sriracha in a small container. Cover and chill.

Serving:

  1. When the watermelon is finished marinating, divide cooked rice, edamame and lettuce between bowls.  Top with watermelon cubes, avocado, and the remainder of the vegetables.
  2. Drizzle with Sriracha mayo sauce and top with sesame seeds.
Categories
Family Friendly Pasta

Pastitsio

Pastitsio

A lightened-up version of this classic Greek dish.  Your whole family will love this. 

Makes 8 servings

Ingredients:

  • 8 oz. (2 ½ cups) uncooked penne pasta
  • 2 teaspoons olive oil
  • ¾ cup grated or finely shredded Parmesan cheese (or vegan parmesan), divided
  • ½ pound plant-based beef (optional)
  • 1 medium onion, chopped
  • 3 garlic cloves, minced
  • 1 teaspoon dried oregano
  • 1 can (15 ounces) tomato sauce
  • 1/2 teaspoon salt
  • 1/2 teaspoon ground cinnamon

 

Béchamel sauce:

  • 1/4 cup vegan butter
  • 1/3 cup all-purpose flour
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/8 teaspoon nutmeg
  • 2 cups plant milk

Serving:

  • ¼ cup chopped parsley, optional
  • ¼ cup wilted spinach per serving, optional

Instructions:

  1. Cook pasta according to package directions; drain. Toss with olive oil and 1/4 cup Parmesan cheese. Transfer to a lightly greased 13×9-in. baking dish.
  2. Preheat oven to 350°. In a large skillet, cook beef (if using) and onion over medium heat 8-10 minutes or until cooked through, breaking into crumbles. Add garlic; cook 2 minutes longer. Stir in tomato sauce, salt, oregano and cinnamon; heat through. Spoon over pasta.
  3. In a large saucepan, melt butter. Stir in flour, salt, pepper and nutmeg until smooth; gradually add milk. Bring to a low boil; cook and stir 1-2 minutes or until thickened.
  4. Pour and spread over the tomato mixture and sprinkle with remaining cheese.
  5. Bake, covered, 20 minutes. Bake, uncovered, 30-40 minutes more or until golden brown on top.
  6. Serve over wilted spinach and sprinkled with chopped parsley if desired.
Categories
Family Friendly Pasta Salads

Grain Salad with Sweet Potato, Herbs & Pistachios

Grain Salad with Sweet Potato, Herbs & Pistachios

The variety of flavors and textures in this salad make it memorable and crave-able.  The vegetables, grain, and dressing can be prepared ahead for an easy weeknight meal. To add even more fiber and staying power, consider mixing in 1 cup of cooked lentils (brown, green or black).

Makes about 6-8 servings (5 cups).

Roasted Veggies:

  • 2 carrots, scrubbed and cut into ½” pieces
  • 1 medium sweet potato, peeled and cut into ½” pieces
  • 2 tablespoons oil
  • ⅛ teaspoon nutmeg, freshly grated
  • ½ teaspoon cinnamon, ground
  • ½ teaspoon ginger, ground
  • ¼ teaspoon smoked paprika
  • 1/8 tsp cayenne pepper (optional)

Grain Salad:

  • 1 cup whole oat groats, uncooked
  • 2 cups mixed lettuce greens, chopped

 Sherry Vinaigrette:

  • ¼ cup sherry vinegar
  • 1 Tbsp honey
  • 2 tsp Dijon mustard
  • ¼ cup olive oil
  • Salt and pepper

 Toppings:

  • ½ cup pistachios, toasted and roughly chopped
  • ¼ cup fresh mint, roughly chopped
  • 2 Tbsp chives (or green part of scallions), thinly sliced 
  • ⅓ cup chopped dried apricots (or dried cranberries)
  • ½ cup feta cheese (or plant-based feta), crumbled

 Instructions:

  1. Preheat oven to 400 degrees Fahrenheit.
  2. Add carrots and sweet potatoes to a large bowl, drizzle with olive oil, add nutmeg, cinnamon, paprika, ginger and cayenne. Toss to combine.
  3. Spread vegetables onto a baking sheet and cook for about 20 – 30 minutes, until softened but still firm.
  4. While vegetables bake, cook the oat groats in 6 cups water at low-boil over medium-high heat, uncovered until soft, about 30 minutes. Drain off cooking water.
  5. For sherry vinaigrette, add all ingredients to the bowl and whisk.
  6. Chop pistachios. Prepare other toppings (herbs, dried cranberries, feta, etc).
  7. Add grain, veggies, greens, pistachios, herbs, dried fruit, and feta to large bowl, reserving some herbs and nuts for garnish. Drizzle with vinaigrette and toss. Taste and adjust seasonings, adding salt and pepper if desired.
  8. Serve, garnishing with additional herbs and nuts.
The Fresh Physician

Address:
Mount Dora, Florida

Site Links

Social
Facebook-f Instagram
(Join our Newsletter Above)
Have Questions? We Are Here To Help!

Please use the contact form below to get in touch.  We will be happy to answer any questions you have about becoming a healthier you.

© Copyright 2024     Fresh Physician