||HEALTHY SUMMER RECIPES
QUICK FISH CHOWDER WITH TOMATO AND FENNEL
Ingredients: 1 tablespoon olive oil; 1 medium onion, coarsely chopped; 2 cloves garlic, minced; 1 teaspoon fennel seeds; 2 cups bottled clam juice; 1 can (14 1/2 ounces) stewed tomatoes; 1/2 cup dry white wine; 1/2 pound red potatoes, unpeeled, cut into small dices; 1 pound firm fish fillets, such as cod or scrod, cut into 8 pieces; 1/4 cup coarsely chopped parsley
1. In large saucepan over medium-high heat, heat oil. Add onion and garlic. Sauté until softened, 5 minutes. Add fennel seeds. Sauté 30 seconds. Add clam juice, tomatoes, wine and potatoes. Simmer, uncovered, until potatoes are tender, 15 minutes.
2. Add fish and parsley. Bring to a gentle boil. Remove from heat and serve immediately.
PORTUGUESE KALE SOUP WITH SAUSAGE
Ingredients: 1/2 pound hot Italian-style turkey sausages; 1 tablespoon vegetable oil; 1 small onion, coarsely chopped; 2 cloves garlic minced; 1 teaspoon cinnamon; 1/2 teaspoon ground allspice; 1 1/4 teaspoon salt; 1/4 pound fresh kale, stemmed and torn Into small pieces; 2 carrots, peeled, halved lengthwise, and thinly sliced crosswise; 1 small red bell pepper, seeded and diced; 2 cans (141/2 ounces each) reduced sodium, fat-free chicken broth; 1 can (19 ounces) chickpeas, drained and rinsed; 1/4 cup grated Parmesan cheese
1. Place sausages in small skillet with 1/4 inch of water. Prick sausages with knife point. Gently boil, turning sausages occasionally, until water evaporates, about 8 minutes. Sauté until browned, about 5 minutes. Remove from skillet and let stand 5 minutes. Trim off any loose casing. Cut into 1/2-inch thick slices. 2. In large saucepan over medium heat, heat oil. Add onion. Sauté until softened and lightly golden, 7 minutes. Stir in garlic, cinnamon, allspice, and salt, Sauté 1 minute. 3. Stir in kale, carrots, bell pepper, and broth. Add sausage slices. Simmer, partially covered, until vegetables are tender, 30 minutes.
FUSILLI WITH PAN ROASTED VEGETABLES
Ingredients: 2 tablespoons olive oil; 1 large sweet onion, cut into thin wedges; 1 yellow bell pepper; seeded and chopped; 1 small butternut squash (1 1/4 pounds), peeled, seeded, and cut into 1-inch chunks; 1/2 teaspoon salt; 1/4 cup minced fresh basil; 5 cloves garlic, minced 1 cup grape or cherry tomatoes, each cut in half; 4 cups fresh baby spinach, tough stems removed; 4 cups reduced-sodium, fat-free chicken broth; 8 ounces fusilli pasta
1. In large nonstick skillet over medium heat, heat 1 tablespoon of the oil. Add onion and bell pepper. Sauté until softened, about 5 minutes. Add squash, 1/4 teaspoon of the salt, the basil, and half the garlic. Cover and cook, stirring occasionally, 8 minutes. Increase heat to high. Cook, uncovered, stirring occasionally, until vegetables brown slightly and squash is just tender, 5 to 7 minutes. Transfer squash mixture to large bowl. Add tomatoes to bowl.
2. In same skillet, heat remaining tablespoon oil over medium heat. Add remaining garlic, 1/4 teaspoon salt, and the spinach. Cook, stirring occasionally, until spinach wilts, about 2 minutes. Add spinach to squash mixture.
3. Meanwhile, in large pot, bring broth and 2 cups water to a boil. Add fusilli. Cook until tender, following package directions. Reserve 1/2 cup cooking liquid. Drain fusilli. Combine fusilli, squash mixture, and reserved cooking liquid, and serve.
The above recipes excerpted with permission from the new book "Reader's Digest Vegetables for Vitality: 240 Delicious Recipes to Add Vegetables to Every Meal (2004; www.rd.com; $29.95).
RED PEPPER AND BEAN CAKES WITH LEMON MAYONNAISE
Ingredients: 3/4 cup green beans, trimmed and roughly chopped; 1/4 cup peanut or vegetable oil; 1 red bell pepper, cored, seeded, and diced; 4 garlic cloves, crushed; 2 teaspoons mild chili powder; One 15 ounce can red kidney beans, drained and rinsed; 3/4 cup fresh white breadcrumbs; I egg yolk; oil for shallow-frying; salt and pepper. Lemon mayonnaise Ingredients: 1 cup mayonnaise finely grated zest of 1 lemon; 1 teaspoon lemon juice; salt and pepper
1. Blanch the green beans in a saucepan of lightly salted boiling water for 1-2 minutes until softened. Drain. 2. Meanwhile, heat the oil in a frying pan and sauté the bell pepper, garlic and chili powder for 2 minutes. 3. Transfer the mixture to a blender or food processor and add the red kidney beans, breadcrumbs, and egg yolk. Process very briefly until the ingredients are coarsely chopped. Add the drained beans, season to taste with salt and pepper and process until the ingredients are just combined. 4. Turn the mixture into a bowl and divide into 8 portions. Using lightly floured hands, shape the portions into little cakes. 5. Mix the mayonnaise with the lemon zest and juice, and season to taste with salt and pepper. 6. Heat the oil for frying in a large frying pan and pan-fry the cakes for about 3 minutes on each side until crisp and golden. Serve with the lemon mayonnaise.
Ingredients: 1/3 cup extra virgin olive oil; 1 onion, finely chopped; 1 carrot, chopped; 1 celery stalk, chopped; 2 leeks, trimmed, cleaned, and finely chopped; 4 garlic cloves, finely chopped; 1 small white cabbage, shredded; 1 large potato, chopped; 4 zucchini, chopped; 2 cups dried cannellini beans, soaked overnight, drained, and rinsed; 1 3/4 cups strained tomatoes; 2 sprigs of rosemary; 2 sprigs of thyme; 2 sprigs of sage; 1 dried red chili; 8 3/4 cups water; 4 cups cavolo nero or Savoy cabbage, finely shredded; salt and pepper.
Serve with 1/3 cup extra virgin olive oil, plus extra for drizzling; 8 thick slices of crusty white country-style bread; 1 garlic clove, bruised; freshly grated Parmesan cheese
1. Heat the oil in a heavy-based saucepan. Add the onion, carrot, and celery and cook gently for about 10 minutes, stirring frequently. Next add the leeks and garlic and cook for another 10 minutes. Add the white cabbage, potato, and zucchini, stir well and cook for a further 10 minutes, stirring frequently. 2. Stir in the beans, tomatoes, rosemary, thyme, sage, dried red chili, salt, and plenty of pepper. Cover with the water (the vegetables should be well covered) and bring to the boil, then reduce the heat and simmer, covered, for at least 2 hours, until the beans are very soft. 3. Remove 2-3 ladlefuls of soup, mash it well or purée in a blender or food processor then return to the soup. Stir in the cavolo nero or Savoy cabbage and simmer for another 15 minutes. Leave the soup to cool then refrigerate overnight. 4. The next day, slowly reheat the soup and stir in the olive oil. Toast the slices of bread and rub them with the bruised garlic. Arrange the bread in the base of a tureen or in individual bowls and ladle the soup over it. Drizzle with olive oil and serve with plenty of freshly grated Parmesan.
The above recipes were excerpted with permission from the new book "The Bean Book:Over 70 Recipes Using Beans and Other Pulses (2004; The Lyon Press; $22.95; www.lyonspress.com).
GRILLED FISH WITH CRISPY CAPER SAUCE
Ingredients: 2 tbsp melted butter or 3 vegetable oil; 2 tbsp fresh lemon juice; salt and freshly ground black pepper; 2 lbs fresh fish fillets
Ingredients for Crispy Caper Sauce: 2 tbsp unsalted butter; 2 tbsp extra-virgin olive oil; 2 tbsp small capers, rinsed and drained; 2 tbsp fresh lemon juice; 1/4 cup fresh flat-leafed parsley, finely chopped salt and freshly ground black pepper.
1. Combine melted butter or oil, lemon juice, and seasoning. Brush mixture lightly over fish fillets. 2. Lay fish on a lightly oiled grill over medium heat and cook for 4-5 minutes for 1/4" to 1/2" (about 1 cm) fillets. For thicker fillets 1/2" to 1"), turn carefully and continue cooking until the fish is opaque and flakes easily when tested with a fork, about another 4 minutes. (Cook time will depend on the thickness of the fish). 3. In a small frying pan, heat the butter and oil. Add the capers and cook until they are just beginning to gel crispy, about 5 minutes. Remove from heat, stir in lemon juice and parsley and season to taste. Pour hot over the fish. 4. Remove fish to a platter and with crispy caper sauce. Serve at once.
EAST INDIAN CURRY IN A HURRY
Ingredients: 1 medium onion; 2" piece fresh ginger, peeled and coarsely chopped; 4-6 cloves garlic finely chopped; 2 tbsp vegetable oil 2-3 tsp curry powder 1/2 tsp cayenne (optional); 1 1/2 lbs ground beef or ground lamb; 2 tomatoes, chopped, or 1 cup canned tomatoes, drained and chopped salt; 1/4 cup yogurt; 1 cup fresh or frozen pea. Garnish: I tsp cumin seeds, roasted; 1 hot green pepper, seeded and chopped; 1 tbsp fresh coriander, chopped (optional)
1. Combine onion, ginger, and garlic in a blender or food processor and process briefly to make a paste or chop finely by hand. 2. Heat oil in a large skillet and stir-fry onion mixture quickly until browned. Sprinkle with curry powder and cayenne, then add meat, breaking up the lumps; cook for a few minutes until nicely browned. Skim off fat. 3. Stir in tomatoes, salt lightly, and simmer for about 20 minutes. Stir in yogurt. If the mixture seems dry, add a little water (or stock) as it simmers. 4. Add peas and cook for about 5 minutes longer. Serve over rice, garnished with cumin, hot pepper and coriander.
VARIATIONS: Replace meat with 4 cups of cubed vegetables: butternut squash, carrots, celery, peppers and eggplant. Replace the ground meat with cubed beef or lamb: First brown the meat in the oil. Set aside, then proceed with the recipe returning meat to pan with the curry powder and adding about 1 cup stock or water. Increase simmering time to about 11/2 hours.
Raita: Combine 1 cup peeled and grated cucumber (squeeze out and discard excess liquid) with 1 1/2 cups plain yogurt, 1/2 tsp salt, 1 tbsp fresh chopped mint (or 1 tsps dried), 1 tsp toasted cumin seeds, a pinch of paprika and freshly ground black pepper. Chill before serving. Serve with Indian curries and grilled food.
The above recipes were excerpted with permission from the new book "Best Summer Weekends Cookbook" by Jane Rodmell (Cottage Life Books; 2004; $29.95)
HOT THAI BEEF SALAD
Ingredients: 2 ripe papayas, deseeded, peeled and thinly sliced; 1/2 large cucumber, cut into matchsticks; bean sprouts; 2 spring onions, sliced lengthwise; 1 medium head crisp lettuce, shredded; 2 tablespoons vegetable oil; (1 lb) rump or fillet steak, cut into thin strips across the grain; 3 garlic cloves, finely chopped; 2 green chilies, thinly sliced; 8 tablespoons lemon juice; 1 tablespoon Thai fish sauce (nam pla); 2 teaspoons sugar
1. Arrange the papaya, cucumber, bean sprouts, spring onions and lettuce in separate piles on a large serving platter. Cover loosely and set aside. 2. Heat the oil in a heavy-based wok or frying pan over a moderate heat until hot. Add the beef, garlic and chilies, increase the heat to high and stir-fry for 3-4 minutes, until browned on all sides. Pour in the lemon juice and fish sauce, add the sugar and stir-fry until sizzling. 3. Arrange a bed of bean sprouts and lettuce on 4 serving plates. Remove the beef from the dressing with a slotted spoon and arrange on the salad. Arrange the papaya on one side and the cucumber and spring onion on top. Pour over the dressing and serve immediately.
SALMON STEAKS IN FRESH CORIANDER SAUCE
Ingredients: 4 salmon steaks, (6-8 oz) each; 4 oz unsalted butter, plus extra for greasing; 1/2 onion, finely chopped; 1 carrot, cut into matchstick strips; 1 garlic clove, finely chopped; 1 bay leaf; 1 tablespoon dry vermouth (optional); 4 fl oz fish stock; 1 bunch of coriander, finely chopped; 4 fl oz heavy cream; 1-2 tablespoons lemon juice; sea salt and pepper; lime wedges, to garnish freshly cooked vegetables, such as new potatoes and French beans.
1. Rinse the salmon steaks in cold water, pat dry and season with salt and pepper. 2. Melt half the butter in a small frying pan. Add the onion and carrot and sauté over a low heat for 4-5 minutes. Add the garlic and cook for a further 2 minutes. 3. Pour into a shallow ovenproof dish, add the bay leaf, then arrange the fish on top in a single layer. Sprinkle with vermouth, if using, then with the fish stock. Cover with buttered foil and bake in a preheated oven at 375°F, for 20-25 minutes, depending on the thickness of the fish. It should just flake easily when tested with a fork. 4. Remove the fish to a warmed serving plate and keep warm. 5. Strain the cooking juices into a clean pan and boil vigorously for 1-2 minutes to reduce. 6. Add half the remaining butter, the coriander and the cream, and simmer for 4-5 minutes, until slightly thickened. Add the lemon juice, stir for 1 minute, then add the remaining butter and whisk until smooth and glossy. Adjust the seasoning, if necessary, then pour the sauce over the fish. Garnish with the lime wedges and serve with vegetables.
The above recipes were excerpted from "Premenstrual Syndrome: recipes and Advice" by Peggy Westcott (Hamlyn Food Solutions/Sterling Publishing; 2002; www.sterlingpub.com; $17.95)
Ingredients: 3 cups cooked barley;1 1/2 cups chopped broccoli florets and diced peeled stems (about 1/3 inch pieces); 3/4 cup grated carrots; 1/3 cup thinly sliced scallions; 1 to 2 tablespoons finely chopped fresh dill, or 1 to 2 teaspoons dried; 1/2 cup chopped toasted pecans (optional)
Dressing Ingredients: 2 tablespoons extra-virgin olive oil; 1 tablespoon plus 1 teaspoon frozen (thawed) orange juice concentrate; 1 tablespoon plus 1 teaspoon lemon juice; 1/2 teaspoon salt
1. Combine the barley, broccoli, carrots, scallions, dill, and if desired, the pecans in a large bowl, and toss to mix well. 2. Combine the dressing ingredients in a small bowl and whisk to mix well. Pour the dressing over the barley mixture and toss to mix well. Cover the salad and chill for at least 2 hours before serving.
GRILLED SOUTHWESTERN SHRIMP WITH MANGO SALSA
Ingredients: 1 1/2 pounds large shrimp; 1 tablespoon plus 1 teaspoon Southwestern seasoning (1 1/2 tsp chili powder, 1 tsp cumin, 1/2 tsp paprika, 1/2 tsp salt, 1/4 tsp coarse ground pepper, 1/4 tsp garlic powder) 1 tablespoon extra-virgin olive oil
MANGO SALSA 1 1/2 cups diced fresh mango; 1/4 cup plus 2 tablespoons finely chopped red onion; 1/4 cup finely chopped fresh cilantro; 1/4 cup finely chopped green bell pepper; 1 teaspoon lime juice; 1/4 teaspoon salt
1. Peel and de-vein the shrimp, leaving the tails on. Toss with the Southwestern seasoning and olive oil and set aside. 2. Combine all of the salsa ingredients in a bowl and toss to mix. Set aside. 3. Thread a quarter of the shrimp onto each of four 12-inch skewers. Grill over medium coals for about 3 minutes on each side or until the shrimp turn opaque. Serve hot, accompanied by the salsa.
The above recipes are excerpted with permission from the new book "Secrets of Good-Carb, LowCarb Living" (Avery; 2004; $16.95) by Sandra Woodruff author of the Good Carb Cookbook.