Shredded Vegetable Galette Perfect for Spring Brunches

Shredded Vegetable Galette

The theme for Recipe Redux this month is to think healthy brunch fare. Whether it’s for a graduation party, bridal shower, baby shower, or whatever, Spring is a great time to get together with family and friends and celebrate.

I decided to make a “healthy” hash brown potato dish. I started with fresh grated potatoes and added two other shredded vegetables – carrots and beets. The beets give this dish a beautiful deep red color. I call it a shredded vegetable galette.

Galette is a French term used for any type of flat, round, or freeform crusty cake or tart. This potato dish is cooked in a large non-stick skillet and comes out round. There is no pie crust as you may see with some galettes. The “crust” comes from the browned shredded potatoes and other vegetables. You can eat this Shredded Vegetable Galette “as is” or top each serving with a dollop of nonfat Greek yogurt or you can serve the galette with a tossed green salad. For me, this galette is a main course but you might prefer to serve it as a side dish. You can also add diced ham or bacon bits to make it meatier. You could also stir in a couple of beaten eggs for a more frittata-like texture.

Here is the full recipe.

Shredded Vegetable Galette

Ingredients:
4 cups shredded raw peeled vegetables, such as 2 cups shredded potatoes, 1 cup shredded carrots and 1 cup shredded beets) (use large holes of shredder)
1/2 cup coarsely chopped cooked garbanzo beans, or cooked beans of your choice
1/3 cup diced onion 1/3 cup cornmeal or almond flour or whole wheat flour
1 teaspoon caraway seeds
1 teaspoon ground black pepper
1/4 teaspoon salt
1 Tablespoon canola oil

Directions:
Combine the first eight ingredients together in a large bowl; mix well. Heat oil in large non-stick skillet over medium heat; swirl pan to spread oil evenly over bottom of pan. Add vegetable mixture, pressing firmly into pan with back of a large spoon. Cook, undisturbed, for 8 minutes. Remove from heat, cover and invert onto platter. Slide back into skillet. Cook remaining side until crisp and slightly brown, about 8 more minutes. Remove to platter and cut into fourths.

Serve with microgreens or mixed green salad, if desired.

Makes 4 servings.

Nutrition Information per Serving:
222 calories, 5 g total fat, 0 g saturated fat, 0 mg cholesterol, 12 g dietary fiber, 6 g protein, and 286 mg sodium. One serving of this low cost recipe provides an excellent source of fiber, vitamin A and folate.

Cost per Serving: $0.47
Pricing Note: all ingredients were at “regular” prices.

Click here to download and print the full recipe.

Here are some preparation photos.

Preparation of Galette

Here are photos of the galette cooking.

Cooking of Galette

Here is a single serving.

Single Serving of Galette

Be sure to check out these other healthy ideas for brunch.

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Dark Chocolate Zucchini Cupcakes Filled with Goodness

Dark Chocolate Zucchini Cupcakes

Cupcakes are all the rage.

I confess, I don’t make cupcakes very often. In fact, I generally don’t make cakes and pies unless it’s a special occasion. So the challenge this month for Recipe Redux is to think cupcakes or individual desserts.

I decided to see if I could make a somewhat “healthier” cupcake. However, I wanted to start with the convenience of a package mix. I started with a package of dark chocolate fudge brownie mix. But, instead of 3 whole large eggs, I substituted 3/4 cup of silken tofu (1/4 cup for each egg). And, instead of 1/2 cup vegetable oil, I substituted 1/2 cup unsweetened applesauce.  I also added 1 medium zucchini, shredded, to the uncooked batter. Lastly, I added ground cinnamon to the dry brownie mix as well as to the chocolate cream cheese frosting, as cinnamon is a great complement to chocolate.

Here is a comparison of the brownie mix prepared as directed on the package and my version (with tofu, applesauce,  zucchini, and cinnamon). You can see from the chart, that there is a significant savings in calories, total fat, saturated fat, and cholesterol.

	original brownie mix, prepared as directed w/ 1/2 cup oil and 3 large eggs	dark chocolate zucchini cupcakes (without frosting)	difference
Calories	327	257	70 calories; 21% reduction
Total Fat	19 g	10 g	9 g; 47% reduction
Saturated Fat	4 g	2 g	2 g; 50% reduction
Cholesterol	68 mg	29 mg	39 mg; 57% reduction

 These cupcakes are very dense and sponge-like; not like brownies that tend to be chewier and drier.

 

Here is the complete recipe, including a dark chocolate cream cheese frosting, which is optional.

Dark Chocolate Zucchini Cupcakes

Ingredients:

Cupcakes:

1 19.9 oz. package dark chocolate fudge brownie mix

1 teaspoon ground cinnamon

1-1/4 cups shredded zucchini (1 medium zucchini, about 7 inches long)

1/2 cup unsweetened applesauce

3/4 cup silken tofu

1/4 cup water

 

Chocolate Cream Cheese Frosting:

4 oz. one-third less fat cream cheese, softened

2 Tablespoons unsalted butter, softened

2 cups unsifted powdered sugar

1/4 cup cocoa powder

1/2 teaspoon ground cinnamon

1 teaspoon vanilla extract

Directions:

Heat oven to 350 degrees. Grease bottom of muffin tins or use non-stick cooking spray.

Combine brownie mix and cinnamon in a large bowl; set aside.

In a medium bowl, combine zucchini, applesauce, tofu, and water; mix to break up tofu into small pieces.  Gently stir zucchini mixture into the brownie mixture, stirring just to blend all ingredients.  Fill muffin cups about 3/4 full. Bake about 20 to 25 minutes, or until toothpick inserted in center comes out clean. Let cool 10 minutes. Using a butter knife, lift cupcakes from pan. Let cool completely. Store tightly covered.

Frosting: combine all ingredients in a medium bowl. Spread on cooled cupcakes.

Makes 14 cupcakes.

Note: Since most cupcake tins typically make 6 or 12 cupcakes, use greased small custard cups for remaining 2 cupcakes or refill cupcake tin after first batch comes from oven.

Nutrition Information per Cupcake (without frosting):

257 calories, 10 g total fat, 2 g saturated fat, 29 mg cholesterol, 0 g dietary fiber, 4 g protein, and 167 mg sodium.

Nutrition Information per Cupcake (with frosting):

365 calories, 14 g total fat, 4 g saturated fat, 38 mg cholesterol, 1 g dietary fiber, 5 g protein, and 199 mg sodium.

 Cost per Serving: $0.24 (without frosting); $0.41 (with frosting)

Pricing Note: all ingredients were at “regular” prices except the brownie mix which was on sale for $1.49.

Click here to download and print a copy of this recipe.

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Menu Labeling for Movie Theatres, Sports Arenas, Etc.?

Former ag secretaries Dan Glickman and Ann Veneman authored an article in today’s Huffington Post titled, “AComprehensive Menu Labeling Standard is Needed to Support Healthy Choices.” They recommend that calories should be posted for all “restaurant-type” foods found in movie theaters, sports arenas, convenience stores and supermarkets, as well as those already found in restaurant chains with 20 units or more. This is needed, they argue, so that people can make informed choices when eating away from home.

According to the comments written in response to this article, people do not appear to want this information. One commenter, Violettefemme, says: “What I hate about this kind of plan is that is assumes complete stupidity on the part of the individual, rather than the fact that people make choices even if someone else thinks their choice is ‘bad’. Posting all this in every single damn place we can ever buy a bite to put in our mouths is expensive, annoying, and insulting. Having all this posted will only make ‘perfect’ people think they can interfere with other people's decisions in those places and times."

Personally, I think it would be helpful to have calories, as well as any other nutrient that a person is interested in, available for these foods. Perhaps, what we need is an app for smart phones that can make this information readily available for those who want it.

Don't Go Stir Crazy Coconut Shrimp Risotto

I’ve just used a new product that I want to share with others. The product is called Vita Coco coconut water.

Vita Coco pure coconut water

 

This coconut water can be enjoyed “as is,” used in cocktails/mocktails or smoothies, or used in recipes. I have chosen the latter and used it in a delicious shrimp risotto dish. One 8-ounce container of Vita Coco coconut water has only 45 calories, adding flavor without a lot of calories. It also contains electrolytes and nutrients, including potassium, magnesium, and calcium.



Don't Go Stir Crazy Coconut Shrimp Risotto

Risotto is a wonderful dish, but it can be very demanding, requiring constant adding of broth and stirring for 25 minutes until the rice has absorbed the liquid. The May/June issue of Cook’s Illustrated (my favorite cooking magazine) featured a “almost hands-free risotto.” It got my attention. Instead of the constant stirring, the author, Andrea Geary, found that adding several cups of liquid at the start of cooking agitates the rice grains much like stirring. This releases the creamy starch from the rice grains. Then she covers the heavy Dutch oven and turns down the heat so the rice grains cook evenly. Then, you stir for only 3 minutes and let it rest for 5 minutes. Voila! Perfect risotto without all the stirring.

I started with a basic risotto and then added the pure coconut water, shrimp, seasonings, and peas.

Here is the complete recipe.

Don’t Go Stir Crazy Coconut Shrimp Risotto

Ingredients:
4 cups low sodium chicken broth
1 16.9-oz bottle Vita Coco pure Coconut Water
8 oz. uncooked shrimp, peeled and deveined, defrosted if frozen
1 teaspoon olive oil
1 large onion, peeled and chopped fine (about 1-1/2 cups)
1 medium clove garlic, peeled and minced
1-1/2 cups Arborio rice
1 cup dry white wine
1/4 cup grated Parmesan cheese
1 cup fresh or frozen peas
1 Tablespoons unsalted butter
1 teaspoon lemon juice
2 green onions, trimmed and sliced, using both white and green parts
Ground black pepper to taste
Garnish: 4 teaspoons toasted flaked coconut (optional)

Directions:
Bring broth and coconut water to a boil in a large saucepan over high heat. Drop in shrimp and cook until pink in color, about 3 minutes. Remove shrimp from broth and set aside. Cover and reduce heat of broth to medium-low to maintain a gentle simmer. Heat olive oil in large Dutch oven over medium heat. Add onion; cook, stirring frequently, until onion is softened but not browned, about 4 minutes. Add garlic and stir about 30 seconds. Add rice and cook, stirring frequently, until grains are translucent around edges, about 3 minutes. Add wine and cook, stirring constantly, until fully absorbed, 2 to 3 minutes. Stir in 4 cups of hot broth mixture into rice; reduce heat to medium-low, cover, and simmer until almost all liquid has been absorbed and rice is just al dente, 16 to 19 minutes, stirring twice during cooking. Add 3/4 cup hot broth mixture and stir gently and constantly until risotto becomes creamy, about 3 minutes. Stir in Parmesan cheese and peas. Remove pot from heat, cover, and let stand 5 minutes. Gently stir in reserved shrimp, butter, lemon juice, and green onion; season with pepper to taste. If desired, add up to 1/2 cup remaining broth mixture to loosen texture of risotto. Serve immediately. Garnish each serving with 1 teaspoon of toasted coconut, if desired.

Makes 4 servings.

Click here to download and print a copy of Don’t Go Stir Crazy Coconut Shrimp Risotto.


Disclosure: By posting this recipe I am entering a recipe contest sponsored by Vita Coco and am eligible to win prizes associated with the contest. I was not compensated for my time.

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A Green Twist on Irish Soda Bread

Dilly Whole Grain Irish Soda Bread

The theme for Recipe Redux for March is to think green – green herbs used in unusual ways.

For me, nothing says St. Patrick’s Day better than Irish soda bread.  So to add a twist to the standard recipe, I added 1 cup of finely chopped dill to the batter. I also wanted to make it healthier so instead of white flour, I used white wheat flour, flaxseed meal, and oat bran.

Are you familiar with white wheat flour? It’s in most supermarkets. It has the nutritional benefits of whole wheat flour but has the color of bleached white flour.

White Wheat Flour

 

Here’s the full recipe.

Dilly Whole Grain Irish Soda Bread

This recipe is a perfect accompaniment to an Irish meal, whether toast for breakfast, a sandwich of lunch, or bread with dinner. It uses a combination of white wheat flour, oat bran, and ground flaxseed meal. One loaf is about $3.34, or about $0.21 a serving.

Ingredients:

3-1/4 cups (13 ounces) white wheat flour

1/4 cup finely ground oat bran

1/4 cup whole ground flaxseed meal

1 cup finely chopped fresh dill

1/4 cup packed brown sugar

1 tablespoon baking powder

1 teaspoon baking soda

1 egg

2 cups buttermilk

 

Directions:

Preheat oven to 375 degrees. Line baking sheet with parchment paper; set aside.

Combine flour, oat bran, flaxseed meal,  dill, brown sugar, baking powder, and baking soda in large bowl. In a small bowl, beat egg. Add buttermilk to egg and stir to combine.  Pour the buttermilk mixture into the large bowl of dry ingredients and stir just until combined and soft dough has formed. Transfer dough to a lightly floured surface and knead 10 times or until dough is smooth. Form the dough into a large round mound and place on prepared baking sheet. Using a sharp knife, cut a 4-inch long shallow cut in the middle of the mound.  Bake for 45 minutes or until bread is browned on top and a toothpick inserted in middle comes out clean. Let cool. Cut into 16 to 18 thin slices.

Makes  1 loaf (16 to 18 slices).

Nutrition Information per Serving (1/16 of a loaf):

122 calories, 2 g total fat, 0 g saturated fat, 1 mg cholesterol, 3 g dietary fiber, 5 g protein, and 208 mg sodium. One serving of this low cost recipe provides a good source of fiber and calcium.
 
Cost per Serving (1/16 of a loaf): $0.21

Pricing Note: all ingredients were at “regular” prices. (Fresh dill was found for $2.59 for one large bunch.)

 

Click here to download and print a copy of Dilly Whole Grain Irish Soda Bread.

Here are some preparation photos.

Chopping Dill; Forming Dough; and Cooling Baked Bread

 

Be sure to check out these other unusual ways to use green.

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Mediterranean Diet Wins Again

I have long been an advocate of the Mediterranean Diet.  An article in today's New England Journal of Medicine reports that a randomized clinical trial with over 7,000 volunteer adults showed that the those that ate a Mediterranean diet cut their risk of heart disease by 30%. They further concluded that it is the type of fat that is important, not the amount.

One third of the participants served as the control group and followed an American Heart Association low fat diet. The remaining two-thirds followed a Mediterranean diet, with one third supplementing their diet wih 30 grams of nuts (a mixture of walnuts, almonds and hazelnuts) and the second intervention group adding 50 milliliters of virgin olive oil to their diet. Click here to read a more complete summary of the research findings. The study was actually stopped ahead of schedule because there was such a difference between the two intervention groups and the control.

Not sure what a Mediterranean diet is? Click here to get a synopsis from WebMD.  The bottom line is that one should eat incorporate monunsaturated fats, fruits and vegetables, legumes/beans, nuts, and olive oil in one's diet. Fats from unrefined sources, such as nuts and olive oil, are better than saturated fts from animal sources.

Click here to download a colorful illustrationof the Mediterranean Food Pyramid from Oldways.

Julie & Julia Barramundi with Lemon Sauce

Barramundi with Lemon Sauce

 

 

The Oscars are happening this month so Recipe Redux’ theme for February is to pick a food or recipe from a favorite movie. It can be a recent movie or an old classic.

For me, the movie that comes to the top of my list is Julie and Julia that came out in 2009. Meryl Streep was fantastic as Julia Child and Amy Adams played Julie Powell, a young woman who blogged about preparing all 524 of Julia’s recipes in her Mastering the Art of French Cooking cookbook. I believe that this was the first major movie based on a blog. Julie used blogging to motivate herself to test all 524 recipes and to document her progress. The movie gave me a better sense of the challenges that Julia Child faced while she was in Paris in the late 40’s and early 50’s.

The plot is good but it was the food that was the big draw for me. All of the food depicted in the movie makes your mouth water. Julia prepares a wonderful fillet of sole in a lemony butter sauce. I decided to start with this recipe but make it a bit healthier. I substituted barramundi fish for the sole. If you’re not familiar with barramundi, this is a mild white fish that can be found in many markets today. It is a member of the Asian sea bass family. While it doesn’t have as many omega three fatty acids as salmon or sardines, it has more than many other types of fish, about 480 mg per 3-ounce serving.

Barramundi is one my favorite new seafood items. It can be found frozen or fresh in some markets. I found barramundi frozen at my local BJ’s store. If you can’t find it, click here to go to Australis’ web site to find where to buy it in your area. Here is a picture of the package I bought.

Julia Child’s original recipe called for sole, 2 tablespoons butter and 3/4 cup heavy cream. My recipe uses barramundi fish instead of sole. This mild white fish is more affordable, has more protein and more omega three fatty acids than sole. This recipe below also uses a combination of olive oil and butter, fat free half and half instead of heavy cream and uses less salt. And portion sizes are more reasonable. It’s loaded with good nutrition and costs about $2.50 per serving.

Here is a comparison chart of my Barramundi with Lemon Sauce compared with Julia Child's Fillets of Sole Meuniere (found in The Way to Cook, pages 98-99).

Per serving:	Julia Child’s Fillets of Sole Meuniere	Dr. Barb’s Barramundi with Lemon Sauce
Calories	310 kcal	219 kcal
Total Fat	23 g	10 g
Saturated Fat	13 g	3 g
Cholesterol	127 mg	67 mg
Protein	22 g	22 g
Sodium	899 mg	279 mg

Here is the full recipe.

 

Barramundi with Lemon Sauce

Ingredients:
1 tablespoon butter
1 tablespoon olive oil
1 small clove garlic, peeled and minced fine
4 (4-ounce) barramundi fillets, thawed if frozen
1/4 teaspoon salt
1/2 teaspoon fresh-ground black pepper
1/4 cup white wheat flour
3/4 cup fat free or regular half and half
Grated zest of 1/2 lemon
1 tablespoon lemon juice
2 tablespoons chopped fresh parsley

Directions:
Sprinkle the sole with salt and the pepper. Dust the fish fillets with the flour and shake off any excess. Set aside.

In a large nonstick frying pan, melt the butter and olive oil over medium heat. Add garlic and cook one minute. Put the fish in the pan and cook for 3 to 4 minutes. Turn and cook until just done, about 3 minutes longer. Remove the fish from the pan and set aside.

Add the half and half and lemon zest to the pan. Bring to a simmer and cook until starting to thicken, about 2 minutes. Stir in the lemon juice and parsley. Serve the sauce over the fish.

Makes 4 servings

Nutrition Information per Serving (using fat free half and half):
219 calories, 10 g total fat, 3 g saturated fat, 67 mg cholesterol, 1 g dietary fiber, 23 g protein, and 279 mg sodium. One serving of this low cost recipe provides an excellent source of protein and vitamin B-12 and a good source of riboflavin, niacin, and vitamin B-6.

Cost per Serving: $2.51
Pricing Note: all ingredients were at “regular” prices.

Click here to download and print a copy of this recipe.

Here are some preparation photos.

 

 

 

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