heart healthy | RealishFood

September 27, 2017
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Realish Food on the Road – The Maine Event

First of all, need I say more? This is the lovely view from our hotel in York, Maine. All we had to do was step out the front door and take this in. It is the epitome of a quaint, New England seaside town. This particular day was a bit dreary and the tide was coming in, so it feels a bit smaller than it actually is. I don’t mind that at all. It feels very cozy and intimate. Never fear though, the next day it was 80 degrees and sunny and quite crowded.

We stayed at the Union Bluff Hotel in the Annex, which is slightly more motel than hotel, as the rooms open up to the outside. Don’t let that deter you because every room in the Annex faces the ocean and has this view. We were extremely lucky as we booked on a Monday for a stay starting on Tuesday. I advise you not to wait until the last minute though. You could easily miss out on the opportunity to stay at this beautiful place. Rooms book a year in advance, sometimes three years in advance. We booked for next summer as we were checking out.

I can’t say enough about this property. The staff is friendly, accommodating, and helpful.

Now let’s get to the food. Lobster, lobster, lobster… Yes. I ate lobster every day, but not your everyday steamed lobster with drawn butter and a baked potato – not that there’s anything wrong with that. I was really impressed with the innovative ways in which I enjoyed lobster. There was the lobster taco that I enjoyed at Gaskin’s Barbecue and Lobster. I don’t care for aioli or mayo in any way, shape, or form, so I skipped the coleslaw and chipotle aioli, and had them put avocado sauce and kimchi on mine. Yes kimchi. It was awesome and didn’t over power the lobster meat at all. My daughter enjoyed the pulled pork very much and my husband loved the brisket. They get extra points for having gluten free rolls and clearly labeling the gf items on the menu. They also had an array of bbq sauces to try, ranging from vinegar based to tomato based. All were delicious.

Here is my take on a lobster taco.

Lobster Tacos

Ingredients
Corn Tortillas – 8
Lobster Meat – 1 lb.
Avocado Spread (recipe follows)
Quick Kimchi Slaw (recipe follows)

Directions

Heat corn tortillas in the oven, in a dry frying pan, or microwave.
Spoon a thin layer of avocado spread on the tortilla.
Pile with about 2 oz. of lobster meat and top with kimchi slaw.
Enjoy. Serves 2-4 people depending on how much you like to eat.

Avocado Spread

Ingredients
Avocados – 1-2 (ripe – soft to touch but not mushy)
Cilantro – 2 tbs. (finely chopped)
Fresh Lime Juice – 1-2 tbs. (to taste)
Salt – at least 1 tsp. or more to taste
Hot Sauce – a few dashes or to taste

Directions

Cut open avocados and scoop flesh into a bowl.
Add in lime juice and salt.
Mash together until you get a smooth paste.
Add cilantro and hot sauce.
At this point, you should taste and adjust seasonings.

Really Quick Kimchi Slaw

Ingredients
Cole Slaw Mix – 1 bags
Radishes – 8
Scallions – 4
Garlic – 3 cloves
Ginger – 1 inch piece
Soy Sauce – 1 tbs. + 2 tsp.
Chili Sauce or Chili Paste – 1-3 tbs.
Sugar – 1 tbs.
Rice Vinegar – 3 tbs.

Directions

Thinly slice the radishes and scallions and toss them with the cole slaw mix in a large bowl.
Grate the garlic and the ginger and whisk together with the soy sauce, chili sauce, sugar, and rice vinegar.
Toss together the dressing and the veggies and hold at room temperature until ready to serve.
Store in refrigerator for up to one week.

http://www.unionbluff.com/

https://www.gaskinsbarbecue.com/

November 22, 2016
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Tell Your Turkey to Hit the Road – To Southeast Asia

Today we will address how to use up leftover veggies. Whether boiled, roasted, or just sliced and diced, there are always leftover veggies. We will call on a favorite, fast, and easy dish from Thailand and Vietnam to turn those veggies into appetizing packages. Summer Rolls are delicious, filling, and refreshing – and they’re really fun to make and eat.

Summer Rolls with Pomegranate Dipping Sauce

Ingredients

Rice Wraps – 8-12
Leftover Veggies – 2 cups – carrots, celery, etc.
Cilantro – 1 handful of leaves
Mint – 1 handful of leaves (optional)
Vinegar – rice wine or apple cider – ¼ cup
Salt – to taste
Neutral Oil – ½ cup
Sesame Oil – 1 tsp. (optional)
Pomegranate Dipping Sauce – recipe follows

Directions

Chop or shred veggies into small pieces.
Make a light dressing with the vinegar, salt, and oils. Toss veggies with a minimal about of dressing.
Fill a shallow bowl or baking dish with water.
Pass rice wrap through water to make it pliable.
Lay it flat and fill bottom third with veggie mix. Add a few cilantro leaves and some mint if you are using it.
Roll like a burrito. Roll up from the bottom to cover mixture. Fold in the sides and continue to roll.
Cut in half diagonally. Serve with pomegranate dipping sauce.

Pomegranate Dipping Sauce

Ingredients

Pomegranate Juice – 1 cup
Tamari (gluten free soy sauce) – 1 tbs.
Brown Sugar – 1 tsp.
Fresh Ginger – 1 tsp. grated
Garlic – 1 clove grated
Scallions – 2-3 thinly sliced.
Red Pepper Flakes (optional)

Directions

Simmer all ingredients in a small pan until combined and slightly thickened. Allow to cool. Garnish with scallions.
Serve with summer rolls.

May 16, 2015
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All You Need is Love II

All You Need is Love II

In my most recent post, I suggested a list of ingredients that I recommend you keep on hand on a regular basis. My reasons for choosing these ingredients are that they are easy to find, healthy, and inexpensive – and can provide a long list of versatile and delicious meals.

I gave you a list of ingredients and a list of 8 dishes you can make with them. I have previously provided 4 recipes and now I will provide the final 4. In my next post I will provide a game plan for keeping an abundance of prepared food on hand with minimal planning and work. If you are willing to do a little extra labor for a couple of nights, you can probably save yourself 2 or 3 nights of cooking later on.

I previously provided recipes for Black Beans and Rice, Lentil Soup, Vegetable Soup, and Stuffed Peppers. The remaining recipes follow.

Vegetarian Chili
Veggie Stir Fry
Fried Rice
Quick Refrigerator Pickles

Vegetarian Chili

1 medium onion – chopped
1 medium to large bell pepper – chopped
1-3 cloves of garlic – minced
1 (or more) chile of choice – minced (I like serranos and jalapenos for this)
3 cups of canned tomatoes (pureed, strained, sauce)
1 cup of water
3-4 cups of cooked beans of choice (or 2 cans, drained and rinsed)
Cilantro (optional)
Oil, Salt, Pepper (as needed)

Heat up some oil (enough to coat the bottom of the pan or pot you are using). Saute onions and peppers for a few minutes. Add garlic and chile and saute for another minute or two. Add tomatoes and water and simmer for 5 or 10 minutes to combine flavors. Add salt and pepper as needed. Add in cooked beans. Simmer for 20-30 minutes. Adjust seasonings as you go. Finish with chopped cilantro to taste. For a more filling meal, serve over rice.

Note: Try to use at least 2 kinds of beans for this dish. It’s nice to have variety. My favorite beans for chili are black, pink, kidney, and garbanzo. Feel free to use any kind you like.

Veggie Stir Fry

Chopped Veggies of your choice (2-4 cups)
1-3 Garlic Cloves – minced
Chile – minced (optional)
Oil (one that can stand a high heat such as canola or coconut)
Water – approx. ¼ cup
Tamari – to taste
Cilantro (optional)
Cooked Rice – 2 cups

I like to use big chunks of veggies for this. Just make sure they are similar in size so they cook at the same rate. The veggies we have on hand from the shopping list are carrots, celery, onions, and bell peppers. Heat up some oil in a sauté pan. Add all the chopped veggies and sauté for a few minutes. When veggies are cooked about halfway through, add the garlic and chiles. Small pieces of garlic burn quickly and can ruin a dish so we add them later in the cooking process. Cook for about 2 minutes and add some water. We add the water for 2 reasons. One, it will create steam and speed up the cooking process. Two, it will keep the garlic from burning. Add tamari to taste. Finish with cilantro and serve over cooked rice.

Fried Rice

Chopped Veggies of your choice (2-4 cups)
Garlic – minced
Chile – minced (optional)
Oil (one that can stand a high heat such as canola or coconut)
Water – approx. ¼ cup
Tamari
Cilantro (optional)
Cooked Rice – 2 cups

I like to use smaller chunks of veggies for this. Just make sure they are similar in size so they cook at the same rate. The veggies we have on hand from the shopping list are carrots, celery, onions, and bell peppers. Heat up some oil in a sauté pan. Add all the chopped veggies and sauté for a few minutes. When veggies are cooked about halfway through add the garlic and chiles. Small pieces of garlic burn quickly and can ruin a dish so we add them later in the cooking process. Cook for about 2 minutes and add some water. We add the water for 2 reasons. One, it will create steam and speed up the cooking process. Two, it will keep the garlic from burning. Add tamari to taste. Stir in the fried rice and cook until everything is mixed together and heated through.

Note: This recipe is very similar to the Veggie Stir Fry. The difference is that you chop the veggies into smaller pieces and you add the cooked rice into the pan instead of serving the veggies over the rice. Also, this is a great time to use the leftover rice from the fridge. No need to make fresh rice. The old stuff actually works better.

Quick Refrigerator Pickles

2 Cups of Water
1 cup of Vinegar (I like white or apple cider)
1 tablespoon of salt
1 tablespoon of sugar (or agave or honey)
3 cups of Veggies of your choice (carrots are my favorite but celery works too)

Bring water, vinegar, salt, and sugar to a boil and let simmer for a few minutes until salt and sugar dissolve. Clean, peel, and slice veggies into bite-size pieces. Place in clean glass jars. Pour in pickling liquid. Let this cool before you cover with lids. Place in refrigerator. These will be ready in a few hours and keep for about 2 weeks, if refrigerated. They only get better with time. Serve as a snack, side dish, on a sandwich, any way you like. These pickles will be very mild. Feel free to adjust salt and sugar ratios or add garlic or chiles to spice things up a bit. If using garlic or chiles, add them to the cooking liquid and simmer along with the other ingredients.

Note: You can save old jars from store-bought pickles, or salsa for this use. No need to buy new ones. You can also use plastic containers, but I prefer glass for this.

February 26, 2015
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Veganomics – Hummus – Recipe

Okay, let’s just say that I LOVE hummus. It’s delicious, affordable, versatile, and crowd-pleasing. My husband and I have often made a meal of it with sliced veggies and pita bread or crackers. I personally use dried beans almost exclusively, but in this case I often make an exception. The recipe below is very straightforward and easy to remember so that’s the one I’m providing. It’s basically one of everything: 1 can of beans, 1 clove of garlic, 1 tsp. tahini, 1 lemon. Olive oil and salt as needed. It’s extremely easy to double the recipe. I wouldn’t make more than 2 cans worth (or ½ lb. dried) at a time as the food processor might not be able to accommodate more ingredients. You can also use this recipe if you have a mini-food-processor. The one of everything version is perfect. The only issue is that you can’t drizzle the olive oil while the processor is going. You have to add a little olive oil at a time and start and stop until you get the consistency you like.

Hummus

1 can of garbanzo beans (drained and rinsed)
or ¼ lb. of dried garbanzo beans (soaked, and cooked)
1 clove of garlic (or more to taste)
1 tsp. tahini
1-2 lemons – juice and zest (optional)
Olive oil as needed
Salt to taste

Wash and dry lemons and zest them. Crush and peel garlic clove. Add drained beans, tahini, salt, lemon zest, and lemon juice (to taste) to the food processor. I like lemony hummus so I use a lot of lemon. Start processor and drizzle in olive oil until you get the consistency you like. Adjust seasonings. Serve with veggies, pita bread, crackers, chips. Hummus also makes a great sandwich or wrap. Spread bread with hummus and pile on whatever veggies you like.

Note: Tahini can have a seemingly high price tag when compared with the other ingredients. Keep in mind that a little goes a long way. It keeps in the fridge indefinitely, and even if you made hummus once a week, your supply would last from 6 months to 1 year. Also, you can skip it. It’s not mandatory but I think it adds a nice flavor. That being said, if I didn’t have tahini on hand, I would still make hummus.

February 23, 2015
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Veganomics – Black Beans and Rice – Recipe

Black Beans and Rice

½ lb. of dried black beans (soaked and cooked)
or 2 cans of black beans, drained and rinsed
1 medium onion, diced
1 bell pepper, diced
1 chili, diced (I like serrano, but jalapeno would definitely work)
1 clove garlic, diced
15 oz. can of tomato sauce
½ can water
Cooked Rice (start with 2 cups, uncooked and then cook any way you like)
Salt and pepper to taste
1 handful of cilantro, rinsed and chopped

Saute onion and pepper until softened, then add chili and garlic and cook for another minute. Add tomato sauce and then ½ can of water. Simmer for a few minutes and then add beans and rice. Stir until combined and heated through. Season as you go with salt and pepper. Sprinkle with cilantro and serve. Serves 4 as a generous main course and 6 – 8 as a side.

Note: You don’t have to combine the rice and beans in one pot. You can keep them separate and serve them that way. I just really like it this way.

Leftover Tip

This also makes an awesome burrito filling with some salsa or guacamole.

February 23, 2015
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Veganomics – Beans

realishrealfood.com

I came across an article today about making a vegan diet more affordable. At first, it seemed odd because I think of vegan diets as being very affordable. Rice and beans are the poster children for veganism. Right? After much consideration, it occurred to me that the sudden popularity of “green juices” and some of the prices that I see at the farmer’s market, can make it difficult to eat well on a budget. Let’s face it, most of us can’t afford micro-greens at $5 per ¼ lb. You’re not fooling anyone. That’s $20 per pound – for lettuce.

This has inspired me to share my first Veganomics series. This week, I will provide you with one recipe every day highlighting beans. Beans are versatile and affordable and delicious.

I will also share some thoughts and tips on beans to help you plan and executive these recipes. Here are a few to get you started.

I like to use dried beans. I find that you get more value, but they do take considerably more time and planning. Of course, you are welcome to use canned. They are still very affordable and easy and nutritious.

A one-pound bag of beans works out to roughly four cans of beans. If you are buying in bulk, one cup of beans is roughly ½ pound or the equivalent of two cans.

You should always sort through dried beans and rinse them thoroughly before soaking or cooking.

You don’t have to soak your beans but it will shorten the cooking time dramatically.

You can soak your beans overnight to shorten cooking time. If you are going to soak them for longer than 12 hours, I would swap out the water at least once. Just drain and rinse and cover with fresh water. You can soak them at room temperature for up to 24 hours. You can also soak them in the fridge for up to 2 days if you think you might not get to cook them right away. Just swap out the water about every 12 hours or so.

You can cook an entire bag of beans and then freeze any that you are not using immediately. A good plan is to cook them all and then divide and store in four parts. Consider each part the equivalent of one can of beans.

Normally I wouldn’t share 5 recipes in 1 week, but I want you to see that you can make these recipes all in a week and have delicious, nutritious options for lunch and dinner and never get bored. And if you are cooking for one or two people, you can even freeze portions for the future, which will save you time and money in the long run. I’ll provide leftover tips along the way. At the end of the week, I will provide a shopping list to show you how, by having minimal and affordable ingredients on hand, you can eat really well.

You can Relish Real Food!

September 29, 2014
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Pulled Chicken

Well, I know that summer has come and gone, and what a beautiful summer it was. In my neck of the woods it remained around 80 degrees most days. I don’t think we ever even got close to 100 degrees. That’s my kind of summer.

Now autumn is here and while I’m eager to start thinking about how to use apples and pumpkin, I’ve got to share my pulled chicken recipe. Even though we associate barbecue with summer, there’s no bad time for barbecue. This is the perfect recipe for football season, potluck parties, and any time you have a large gathering. I substitute the chicken for the more traditional pork. You will need a little more “sauce” at the end for tossing as the absence of fat in the chicken will make it dry out a little faster than pork shoulder.

In keeping with my mission of cooking with “ingredients” I wanted to show you how easy it is to make your own rub and even, in effect, your own barbecue sauce. There’s no reason to buy ready-made products when you probably have most of the ingredients on hand anyway.

Another recommendation I have for those of you who avoid gluten and wheat is to skip the sandwich and serve this over a baked potato, a baked sweet potato, fries of any kind, and even over tortilla chips to make a unique nachos dish. While I like to use fresh ingredients as much as possible, there are some great frozen fries out there both made from potatoes and sweet potatoes. I like the Alexia brand. Just seek out a brand with limited ingredients like only potatoes or potatoes with salt. Avoid any product that has a long list of ingredients or ingredients that you cannot pronounce.

Of course feel free to pile it on your favorite bread with cole slaw and pickles. Don’t mess with success if that’s what makes you happy.

Pulled Chicken

3-4 lbs. Chicken (boneless/skinless breast or thighs or combo)
Rub (recipe below)
Tomato puree (15 oz. can)
Apple cider vinegar – 1/3 cup
Worcestershire sauce – 2 tsp.

Rub:
Coarse Salt – ¼ cup
Cumin – 1-2 tbsp.
Chili Powder – 1-2 tbsp.
Cayenne – pinch or 2 according to taste
Black Pepper – pinch or 2 according to taste
Cinnamon – pinch or 2 according to taste
Agave (or brown sugar)- ¼ cup

Rub the chicken. Put the chicken in a slow cooker or large heavy pot. Cover with tomato puree, apple cider vinegar and worcestershire sauce. Cook on low for at least 3 hours or until chicken shreds easily.

You will have an excess of cooking liquid at the end. I like to reduce it and toss the chicken with it instead of using barbecue sauce, which is the more traditional route. Serve with your favorite barbecue sauce on the side or, to switch things up, serve pineapple salsa.

All measurements are approximate. Adjust according to your taste.

Serving Suggestion: Top your pulled chicken with pineapple salsa.

Enjoy!