Watermelon and Feta Salad with Fresh Mint

Watermelon and Feta Salad

Yield: 4 to 6 servings

 

6 cups (1-inch) diced seedless watermelon (approximately a 3 pound watermelon)

3 small Persian cucumbers, quartered lengthwise and diced medium (1¾ cups)

2 teaspoons roughly chopped lemon zest (zested on a microplane and chopped)

1 pint (25-30) cherry tomatoes, halved (preferably assorted colors)

2 tablespoons freshly squeezed lemon juice

¼ cup packed fresh basil leaves, roughly chopped

¼ cup packed fresh mint leaves, roughly chopped

¾ cups crumbled sheep’s milk feta cheese

Extra virgin olive oil, to taste

Flaky sea salt, to taste (preferably Maldon or Jacobsen sea salt)

Freshly ground black pepper, to taste

 

Place watermelon, cucumbers, tomatoes, lemon zest and juice, basil and mint in a large mixing bowl. Very gently fold to combine (you don’t want the tomatoes to leach their juice) with a large spoon.

 

Arrange on plates. Sprinkle feta, flaky sea salt and freshly ground black pepper over each plate. Finish with a drizzle of extra virgin olive oil.

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Pan-Roasted Broccolini with Garlic and Red Pepper Flakes

Charred Spicy Broccolini

Yield: 2 servings

 

1 tablespoon extra-virgin olive oil

1 large bunch broccolini, rinsed

¼ teaspoon kosher salt

Freshly ground black pepper, to taste

1 large garlic clove, minced

1/8 teaspoon red pepper flakes

¼ cup of water

 

Add olive oil to a medium sauté pan and place over high heat. Heat until oil shimmers, approximately 1 minute.

Carefully add the broccolini to the sauté pan using tongs.

Season with salt and pepper and cook, rotating every 15 seconds with tongs, until slightly charred, approximately 2 minutes.

Add the garlic and red pepper flakes and continue to cook, stirring occasionally, until fragrant, approximately 1 minute.

Add ¼ cup of water and cover the sauté pan with a lid. Let cook, undisturbed, until the water evaporates, approximately 1 to 2 minutes.

 

Coconut Lemongrass Wild Salmon

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Coconut Lemongrass Wild Salmon

Enjoy this recipe recently featured in Clean Eating Magazine! Photo by Ronald Tsang.

Yield: 4 servings

 

1 large shallot, peeled and diced small (3 tablespoons)

6 3-inch pieces lemongrass, bruised with the back of a knife

1 large 3-inch piece of fresh ginger (3-ounces), peeled and cut into 1/8-inch slices

3 medium garlic cloves, peeled and crushed with the back of a knife

2 large makrut lime leaves, ribs removed

1 small Thai chili, cut in half widthwise

1 13.5-ounce can unsweetened coconut milk (not lite, no guar gum)

1 cup water

1 cup low sodium chicken stock

4 ounces grape tomatoes, halved (approximately 25 grape tomatoes)

½ teaspoon kosher salt, divided, plus more to taste

1¾ pound head cauliflower, core and leaves discarded, cut into bite-sized florets

8 ounces baby bok choy, cleaned and quartered

1¼ pound skin-on wild sockeye salmon, 1-inch thick, pin bones removed and cut into 4 equal sized pieces *

1/8 teaspoon freshly ground black pepper

1 tablespoon freshly squeezed lime juice

 

In a large pot (which fits a steamer basket), add the shallot, lemongrass, ginger, garlic, lime leaves, chili, coconut milk, water, chicken stock, grape tomatoes and ¼ teaspoon salt.

Insert steamer basket. Add cauliflower in an even layer to basket.

Cover with a lid. Turn heat to high and set a timer for 25 minutes.

Once you see steam, reduce heat to medium-low.

After 25 minutes, remove the insert (careful, hot!) and transfer to a plate. (Heat is still set to medium-low.) Add the bok choy evenly atop the cauliflower. On top of the bok choy, add the salmon pieces, evenly spaced, skin side down. Season the salmon with ¼ teaspoon salt and pepper.

Re-insert the steamer basket, cover with a lid and set a timer for 4 minutes. After 4 minutes, your salmon should be opaque and lighter in color. Turn off the heat.

Remove steam basket and place on plate again. Add the lime juice to the steaming liquid, stir and season to taste with salt as needed. Strain liquid, pressing on the solids with the back of a spoon to get all the delicious broth!

To serve, place some cauliflower and bok choy in the center of a shallow bowl. Remove skin if you prefer and place salmon filet on top of the steamed vegetables. Spoon over ¼ cup of the broth per bowl.

*Salmon note * If your salmon has a slight fishy smell to it – not a problem, give it a quick rinse in cold water and pat it dry.

Radicchio & Ricotta Linguine

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Radicchio & Ricotta Linguine

Enjoy this recipe recently featured in Clean Eating Magazine! Photo by Ronald Tsang.

 

Yield: 4 servings

1½ tablespoons + ½ teaspoon kosher salt, divided, plus more to taste

½ pound whole wheat linguini

2 tablespoons extra-virgin olive oil

5 large cloves garlic, peeled and minced (2 tablespoons)

4 large shallots, peeled and diced small (3/4 cup)

1½ teaspoons ground fennel

½ teaspoon freshly ground black pepper, plus more to taste

1 tablespoon freshly squeezed lemon juice

2 tablespoons heavy whipping cream

1 cup whole milk ricotta

½ cup packed freshly grated Parmigiano-Reggiano, plus more for serving (1.75 ounces)

½ small head of radicchio, cored and sliced into 1/8-inch thick slices (2 packed cups) (5-ounces)

½ cup toasted walnuts, chopped roughly

½ cup packed roughly chopped fresh flat leaf Italian parsley

 

Bring a small pot of water and 1½ tablespoons of salt to a rolling boil. Once the water has come to a rolling boil, stir the linguini into the boiling salted water and cook, stirring occasionally, until al dente (almost done, or “to the tooth”). Reserve 1 cup of the pasta water before draining. When pasta is done, turn off heat, drain pasta and return to the original pot and cover with a lid to keep warm.

Meanwhile, while the pasta is cooking, in a medium saucepan, add the olive oil, garlic and shallots and place over medium-low heat. Cook, stirring occasionally, until the shallots just begin to brown, approximately 5 minutes. Add the fennel and black pepper and stir continuously for 1 minute.

Remove from the heat and carefully stir in ¾ cups of the reserved pasta water. Add the lemon juice, cream, ricotta, Parmigiano-Reggiano and remaining ½ teaspoon salt. Whisk until ricotta is fully incorporated.

Add the sauce to the cooked pasta followed by the radicchio, walnuts and parsley. Stir until sauce thickens slightly and all the linguini is well coated. If the sauce is too thick, loosen with the remaining ¼ cup reserved pasta water. Divide onto plates, top with additional Parmigiano-Reggiano and serve immediately.

Rosemary Dijon Pork Tenderloin with Roasted Apples & Cabbage

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Rosemary Dijon Pork Tenderloin with Roasted Apples & Cabbage

Enjoy this recipe recently featured in Clean Eating Magazine! Photo by Ronald Tsang.

 

Yield: 4 servings

Apples and Cabbage:

2 small apples (preferably Braeburn, Fuji, or Honeycrisp) (9-ounces) unpeeled, cored and diced medium (2 cups)

10-ounces purple cabbage, thinly sliced (3 packed cups)

1 tablespoon apple cider vinegar

1 tablespoon extra-virgin olive oil

2 (3-inch) sprigs fresh rosemary

¼ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

 

Mix all ingredients together in a large bowl. Set aside.

 

Tenderloin:

1 pound pork tenderloin, silver skin removed (see note)

1 teaspoon kosher salt

1 tablespoon finely chopped fresh rosemary (approximately 3 (5-inch) sprigs fresh rosemary)

½ teaspoon freshly ground black pepper

2 teaspoons extra-virgin olive oil

1 teaspoon apple cider vinegar

1 cup fresh flat-leaf Italian parsley leaves, roughly chopped

¼ cup toasted pecan pieces

 

Adjust an oven rack to the middle position, then preheat the oven to 350ºF.

Mix the salt, rosemary and pepper together in a small bowl.

Pat the tenderloin dry. Season the tenderloin (all sides) with the seasoning mixture.

Add the olive oil to a large, oven-safe sauté pan (large enough to accommodate the pork) and place over medium heat. Heat until hot, approximately 2 minutes.

Add the tenderloin and allow to cook for 2 minutes, undisturbed, until nicely seared. Using tongs, rotate the tenderloin ¼ turn and continue to sear, again for 2 minutes. Once seared, rotate again another ¼ turn and sear for another 2 minutes. Turn off heat. Upon rotating the tenderloin to the fourth and final side, hold the tenderloin off the pan with your tongs and insert the digital probe of an oven-safe meat thermometer from the end of the tenderloin lengthwise into the center. The tip of the probe must reach approximately halfway into the tenderloin.

Add the apple cabbage mixture to the pan and then replace the tenderloin in the pan (on top of the mixture) with the fourth and final side (which has not been seared yet) facing up, and transfer the sauté pan, uncovered, into the oven. Set the digital thermometer to 140ºF. (Note: keep apple cabbage bowl at the ready; do not wash.)

When the thermometer beeps, after about 20 minutes, transfer the tenderloin to a cutting board and cover loosely with foil. Transfer apple cabbage mixture to original bowl. Add parsley and pecans and stir to combine. Add the 1 teaspoon apple cider vinegar and stir. Taste and season with salt and pepper as needed. Loosely cover bowl to keep warm.

Allow the tenderloin to rest for 15 minutes before slicing. (Make pan sauce while tenderloin rests.)

 

Dijon Pan Sauce:

1 teaspoon extra-virgin olive oil

1 large shallot, peeled and diced small (1/4 cup)

1 cup freshly pressed apple cider

½ cup low sodium chicken stock

4 (3-inch) sprigs fresh rosemary

2 teaspoons Dijon mustard

1 tablespoon apple cider vinegar

3 tablespoons unsalted butter, cut into 12 pieces

kosher salt, to taste

freshly ground black pepper, to taste

 

While the tenderloin is resting, place the same sauté pan you cooked the tenderloin in (careful-hot!) over medium-high heat.

Add the olive oil and shallot, stir and cook for 1 minute.

Add the apple cider, stock and rosemary sprigs. Reduce until approximately ½ cup remains. Remove from the heat and discard the rosemary.

Add the Dijon and cider vinegar, stir to incorporate, then stir in the butter until fully incorporated. Season to taste with salt and pepper.

Slice the pork into 1/2-inch medallions. Place 1 cup of the apple cabbage mixture on a plate, top with a few slices of pork tenderloin and spoon approximately 3 tablespoons of the sauce around each plate.

 

Note: Similar to the iridescent color of a pearl, silver skin is the inedible connective tissue that covers a small portion of the thicker end of the tenderloin. Too tough to pull off with your bare hands (unlike a layer of fat), the silver skin can be removed by simply filleting it off. Do this by cutting just under the silver skin with the tip of your knife, angling your knife slightly upwards, then cutting the silver skin off in strips. Alternatively, you can ask your butcher to remove the silver skin.

Dragon Fruit Salad with Lemony Chicken & Butternut Purée

dragon-fruit-salad-with-lemony-chicken--butternut-puree-73-web

Dragon Fruit Salad with Lemony Chicken & Butternut Purée

Enjoy this recipe recently featured in Clean Eating Magazine. Photo by Ronald Tsang.

 

Yield: 4 servings

Carrot Ginger Puree:

4 cups water

1 pound peeled and medium diced (1/2-inch) butternut squash (3 1/3 cups)

1 pound peeled and thinly sliced (1/4-inch discs) carrots (2 1/3 cups)

2 teaspoons peeled and grated fresh ginger, (grated on a Microplane)

5 tablespoons unsalted butter, cut into 20 small cubes (each tablespoon quartered)

2 tablespoons freshly squeezed orange juice

1 tablespoon freshly squeezed lemon juice

¾ teaspoon kosher salt

¼ teaspoon freshly ground black pepper

 

In a large pot (which fits a steamer basket), add 4 cups water. Insert steamer basket and add squash and carrots to the basket. Cover with a lid and turn heat to high. Once steaming, reduce heat to medium and steam for 20 minutes. Carefully transfer steamed veggies to a blender and add ginger, butter, orange juice, lemon juice, salt and pepper and blend on medium low until smooth. Keep covered until service.

 

Roasted Chicken:

1 pound boneless, skinless chicken thighs

1 tablespoon extra-virgin olive oil

1/2 teaspoon kosher salt

¼ teaspoon freshly ground black pepper

2½ teaspoons finely chopped fresh thyme

2 teaspoons grated and finely chopped lemon zest, grated on a Microplane

 

Adjust an oven rack to the top position and preheat the oven to 400 degrees Fahrenheit.

Pat the chicken thighs dry and coat with olive oil on both sides. Season the thighs evenly (both sides) with salt and pepper followed by the thyme and lemon zest.

Line a sheet pan with foil and evenly space the chicken thighs on the sheet pan. Place, uncovered, in the oven.

Cook until the thighs reach an internal temperature between 165 and 170 degrees Fahrenheit, approximately 15 to 20 minutes. Transfer the chicken thighs to a cutting board to rest for 10 minutes, loosely covered with foil, before slicing chicken into ½-inch strips.

 

Dragon Fruit Salad:

1 medium shallot, peeled and diced small (3 tablespoons)

2 tablespoons apple cider vinegar

1 tablespoon freshly squeezed orange juice

1 tablespoon freshly squeezed lemon juice

1 dragon fruit (1 pound), peeled and diced into ¼-inch pieces (2 cups)

1 medium apple (6-ounces) (preferably Braeburn, Fuji, or Honeycrisp), unpeeled, cored, quartered and thinly sliced (1/16-inch slices)

¼ pound frisée, cut into 2-inch pieces (2¼ packed cups)

10 medium fresh mint leaves, finely chopped (1 tablespoon)

1/3 cup pomegranate seeds

1/3 cup roughly chopped toasted almonds

¼ teaspoon kosher salt

1/8 teaspoon freshly ground black pepper

 

Place all ingredients in a medium bowl and gently fold to combine.

To serve, scoop ¾ cup of the puree into large shallow bowls. Top puree with 1 cup of the salad and arrange sliced chicken on top.

5 more days!

fiber diptic copy.jpgHappy and Healthy in 2018!

Just 5 days until the big GROUP start (JAN 2) of Fiber Fourteen – a 14-day fiber-rich, calorie-light recipe meal plan designed to improve your health. (Of course, you can start anytime!)

Did you know that a diet rich in fiber can help you lose weight, improve bowel health – like easing constipation (yup, we’re talking about it), help to control blood pressure, sugar and cholesterol and reduce your risk of stroke?

Find out more about the wonder drug that is fiber and all the details of the 14-day delicious recipe meal plan at www.fiberfourteen.com. And please reach out with any questions. (Also, please feel free to forward this email  – I don’t want to leave anyone out who might be interested.)

5 days and counting! Join in now. P.S. The plan is currently ON SALE!

Here’s to a healthy New Year!