I made this salad last week at home, for one of our weekday meals. We’re looking for nutritious ingredients that pack vitamins and proteins into our diet, but we don’t want to sacrifice on flavor. This salad is a delight for the taste buds, the combination of fruits with the particular texture of quinoa and the tangy vinaigrette will have you asking for seconds, I promise. And, as we set out to do at the beginning of the year, we are trying to consistently include healthy recipes here at The Foodies’ Kitchen that you can share with your family.
You can try to use quinoa instead of rice to accompany any meal. The great thing about this seed, is that it takes less time to cook than rice, at only 15 min. It’s virtually fool proof (unlike rice, which… it took me some time to master), it has a high level of protein, provides all 9 essential amino acids and it is gluten free. I will definitely try other recipes using this ingredient, so be on the lookout for our Facebook post announcements. For now, you can also check out our Sweet Corn & Quinoa with Lemon Vinaigrette recipe. The original recipe calls for mint leaves. I’m not crazy about mint, so I substituted for cilantro.
And just a little reminder, you can still enter our Cocina al Chile contest! You have until June 5th to do so! Click here for more info.
Cookies, candy canes, chocolates and all sorts of sweets we indulged in during the holiday season are behind us (…literally). It’s time to get back in gear and feed our bodies nutritious and low fat food. This fish recipe is a perfect choice, instead of using breadcrumbs to coat the fish fillets, you use cornmeal which has antioxidants, fiber and it’s gluten free. Pair it with a fresh green salad, and you’re set.
Use a generous amount of salt to season your fish. I under seasoned mine by using a sprinkling of salt on my fish, and adding just a sprinkling to the cornmeal mixture.
As a rule, I found this great tip for seasoning foods and I want to share it with you so you don’t under season like I did:
Since you can’t taste meats and fish in their raw state, seasoning them is a bit tricky. Try 1/2 teaspoon salt per pound of seafood, and 1 teaspoon salt per pound of chicken, beef, pork, and lamb. This will give you a starting point, and next time you’ll be able to fine tune your seasoning.
Recipe adapted from Martha Stewart
1/3 cup yellow cornmeal
2 teaspoons paprika
Coarse salt and ground pepper
4 (6 to 8 ounces each) skinless tilapia fillets
3 tablespoons olive oil
1/2 cup prepared tomato salsa
Originally, polenta is a northern italian dish that was commonly prepared as a side dish, and sometimes substituted for bread. It’s made from yellow or white cornmeal and water, and has many variations for its preparation. Instead of water, using chicken or beef broth will yield a more flavorful polenta. You can add herbs, cheese or sun-dried tomatoes to the mixture before letting it set. It didn’t occur to me to add sun-dried tomatoes when I made this, it just occurred to me as I write this introduction. Next time I make polenta, I will definitely try it out, I’ll probably add a little shredded basil too.
Some interesting information I found out is that a standard serving of polenta has slightly more protein than a large egg. Each 100 grams of dry polenta cooks up into a serving that contains 8.1 grams of protein. For those not eating eggs or meat, it can be an alternative protein resource. Polenta does not contain gluten and can be used by those seeking an alternative to pasta as a base for their favorite Italian dishes. Polenta counts as one of the grains and starches that are allowed in a gluten-free diet, according to Mayo Clinic
As you can see on the photographs, I used tomato sauce for my polenta. This is just basic italian sauce, but I added chopped tomatoes and onion to make it chunky. A mushroom sauce would be a great alternative. You can use this recipe to give you an idea.
Recipe adapted from Epicurious
Yields: 16 squares
12 tablespoons yellow cornmeal
3 cups canned low-salt chicken broth
1 cup grated Parmesan cheese
Salt and Pepper to taste