Spring 2013
Asparagus with Mustard Vinaigrette
- 2 pounds asparagus - 3/4 cup pecans For Vinaigrette: - 1/4 cup extra virgin olive oil - 1/8 cup apple cider vinegar - 1/2 T Dijon mustard - Dash of sea salt, to taste - Freshly ground pepper, to taste 1. Preheat oven to 300 degrees. 2. In a small bowl, whisk together vinaigrette ingredients and set aside. 3. Place pecans on a parchment-lined baking sheet and toast until fragrant and lightly browned. Remove from heat and set aside to cool. 4. Snap off ends of asparagus. Stem asparagus until they turn bright green, about 5-6 min. 5. Remove from heat and place of a serving dish. 6. Drizzle vinaigrette over asparagus and top with toasted pecans. *Note: There may be extra vinaigrette remaining. Save for another use Serves 6 (Adapted from Clean Food) Thyme Salmon with Verde Sauce
For Verde Sauce:
- 1/8 cup extra virgin olive oil - 2 leeks, white part and 2 inches of green - 1 fennel bulb, finely chopped - 1 T fresh thyme, finely chopped - 3 cups spinach, coarsely chopped - 1 cup coconut milk - 1/4 cup lemon juice - Sea salt, to taste - 1/8 cup extra virgin olive oil 1. Heat 1/8 cup olive oil in a large saute pan. Saute leeks and fennel for 6-8 min. until soft. 2. Stir in thyme and spinach and cook covered for 2-3 min. until spinach has wilted. 3. Stir coconut milk into mixture. 4. Transfer mixture into a heavy duty blender (like a Vitamix). Puree on highest speed until very smooth. 5. Blend in lemon juice, salt and olive oil. 6. Set aside until salmon is cooked. For Thyme Salmon: - 2 1/2 lb. wild salmon - 36 sprigs thyme - 1 T extra virgin olive oil - 1 tsp. sea salt 1. Heat oven to 500 degrees. 2. Line baking sheet with parchment paper. 3. Rinse salmon and pat dry. 4. Place 1/2 of thyme sprigs on parchment paper so that salmon will lay on it. 5. Rub olive oil and salt over fish and lay on thyme. 6. Place remaining sprigs of thyme over top of salmon. 7. Turn off oven temperature and cook in over for 10-12 or until salmon is pink on the inside. 8. Drizzle verde sauce over salmon and serve. Serves 6 (Adapted from www.elanaspantry.com) Berry Parfait
For Cashew Cream: - 1 1/4 cups apple juice - 2 cups lightly toasted cashews - 3 T maple syrup 1. In a small pot, bring apple juice to a boil over medium-high heat. Once boiling, remove from heat and cool slightly. 2. Place cashews and syrup in a food processor and pulse for 10-15 seconds. With processor running, slowly add juice a little at a time until you reach the desired texture (you may not need all the juice). 3. Set aside. For Fruit: - 1 lb. strawberries, quartered - 1/4 cup blueberries 1. Wash berries. 2. Fill berries 3/4 of the way in parfait glasses, reserving a few blueberries for garnish). 3. Layer the cashew cream over top of berries. 4. Garnish with fresh blueberries over the top. 5. Refrigerate and once cool, serve. Serves 6 (Adapted from Clean Food) |
Nutrition FactsAsparagus is a great way to greet springtime with these green spears. This simple side dish is easy to prepare and delicious. It has no cholesterol and little sodium. The fats come from healthy olive oil and nuts. It rich in vitamin K, folate and manganese and a good source of vitamin A and thiamin. It is low on the glycemic index and is moderately anti-inflammatory.
Calories- 208 Total Fat- 19.2 g Saturated fat- 2.2 g Monounsaturated fat- 19.2 g Cholesterol- 0 mg Dietary fiber-4 g Sugar- 3 g 15% carbs 79% fat 6% protein 
Nutrition FactsThis salmon dish is high in omega 3 fatty acids known for being highly anti-inflammatory. This dish is low in sodium and even though the fat content is high, it is with heart-healthy fats. It is a good source of vitamin A and C, niacin and selenium. It is also rich in vitamin K and B12. There may be extra verde sauce (which will reduce the nutritional values below. Use the extra sauce to add flavor to other dishes. Calories- 438 Total Fat- 29.1 g Saturated fat- 4.4 g Monounsaturated fat- 13.4 g Cholesterol- 102 mg Dietary fiber- 3 g Sugar- 1 g 9% carbs 59% fat 32% protein 
Nutrition FactsThis dessert is a great way to have a treat at the end of the meal. Feel free to adjust the fruit to your particular preferences. To reduce calories, you can add less of the cashew cream. The parfait is low in cholesterol and sodium. It is a very good source of vitamin C and manganese. It also contains good amounts of magnesium and copper. It has a low glycemic index.
Calories- 325 Total Fat- 20 g Saturated fat- 3.5 g Monounsaturated fat- 10.7 g Cholesterol- 0 mg Dietary Fiber- 3 g Sugar- 18 g 40% carbs 51% fat 9% protein |