Tag Archives: tomato

Keto Cod

2 Sep

Fish. It’s good for us, but we sure see it fried a lot. And that is not healthy. Want to make some healthy fish that won’t leave a dirty pan and a fishy smelling house? Keep reading.

We will start with a meaty 16 ounce piece of cod. Why Cod? It is a nice firm clean white fish mild in flavor so it appeals to most everyone. It is low in calories and fat, but a 4 ounce serving packs about 19 grams of protein.

Cod is also rich in B vitamins. Cod also has phosphorus which boosts the efficiency of those B vitamins in your body. The health benefits are substantial with the choice of this protein.

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Look at this gorgeous cod!

Next cut the cod into 4 pieces. The end of the filet is a little thinner than the rest so that piece can be folded under. We want all of the pieces to cook evenly and this simple step will help with that.

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For portion control 4 ounces of cod is just right.

Next, dust the cod with salt and pepper. It doesn’t need much, but feel free to add seasonings that appeal to you. Lemon pepper or herb de provence are also wonderful additions to this flakey white fish. Fresh cilantro would also work well here.

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Less is more with seasoning this mild fish.

Get 4 pieces of foil that are large enough for your filet. We are making a pouch so make sure the foil is large enough to loosely wrap around each piece of cod. Place the fish in the center of the foil and drizzle with olive oil. We are now going to add some serious deliciousness to the cod-tomato and fresh mozzarella cheese. OOOOHHH so good!

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Use a high quality tomato and fresh cheese for this dish.

Dice up the cheese, and drain a tomato from the can. You will need one tomato for each cod fillet. Lay the tomato over the fillet, and sprinkle with the diced cheese.

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Go as heavy or as light as you want with the cheese.

Now doesn’t that look enticing? Finish it off with a little drizzle of olive oil.

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Heart healthy olive oil adds just the right touch here.

I am an acid person-think vinegars and citrus-so I also layered an acid layer here. A little spritz of vinegar was the perfect addition but you can also add a slice of lemon if that is your thing. Express yourself. When you’ve dressed your cod, simply crimp and pinch the foil to make a pouch for the grill. Seal all of that luscious goodness in, and let’s get to cooking.

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This little pouch of deliciousness will save with the cleanup!

Make sure that your grill heated up and cleaned. The temperature should be around 350 degrees. Place your cod pouches  directly on the grates. Close the lid. In about 10-12 minutes, your pouches will be ready to come off the grill.

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Doesn’t this look heavenly? Better yet, cleanup will be a snap. No dirty pans to mess with when making this succulent dish!

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Delicious grilled keto friendly cod!

How is this for a mouthwatering dinner? Quite spectacular! Never cooked fish before? This is too easy not to try. And if you are eating low carb or keto, dig in. This is low carb and keto friendly. Since your grill is heated up, grill some veggies to go along side your cod. Bon appetite!

For more grilling ideas, see my Girls can Grill blog here. https://busymomswellness.com/2018/08/27/girls-can-grill

 

 

 

 

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Leftover Soup

20 Mar

If you had any leftover soup, its perfect for a step saver dinner tonight. Lets review the soup blog super quick, then we will move on to leftovers. Below is the link to the original blog.

https://busymomswellness.com/2019/03/02/its-still-soup-season

Now lets talk leftovers! This is where we left off with our Tomato Basil Soup. Not only was this soup delicious, the scents wafting about are so memorable that you want more.

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Feel free to simply enjoy this soup again as is. Want to jazz it up? Heat the soup, and then toss in some other flavorful seasonings. Savory oregano would be wonderful, and so would some fragrant rosemary. You can also easily add a little cream to change the flavor profile a bit. Adding cream is also a budget friendly way to stretch your soup. Just whisk it in and enjoy!

To make this soup into more of a wholesome meal, grill up a sandwich to go along with it.

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Need another leftover idea? Cook up some tortellini-or any pasta of choice-and use the soup as a pasta sauce.

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Need another option? Take some frozen shrimp out of the freezer. Heat up your soup, throw in some chopped green pepper, diced tomatoes, and a can of drained quartered artichoke hearts. Add the shrimp, heat through, and enjoy a delicious gumbo. Have it as is or spoon it on top of a bowl of steaming hot rice. Don’t forget the hot sauce!

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You can even use your leftovers to make more leftovers. Take frozen stuffed shells, lay them in a dish, cover with the soup, and top with some mozzarella cheese. Pop in a 400 degree oven for about 40 minutes and enjoy. Not only will this make a great dinner, you can take the leftovers to the office tomorrow for a quick lunch. You will be the envy of everyone in the break room for sure!

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So how is that for options? Pretty cool! What are you making with your leftover soup?

 

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It’s (Still) Soup Season!

2 Mar

Step up kids. It’s time to get the soup on. Lets do this! Today we are putting together some tomato basil soup. We will also toss in a couple of roasted red peppers for a special touch. Tonight we have soup, tomorrow we use leftovers for a sauce. But first things first. On to the soup.

To get things going let’s start with flavorful mire poix. What is that you ask? It is a combination of vegetables that are gently cooked. A mire poix is a great base on which to start layering your flavors. I diced up some green onions, celery and some carrots. I also diced some garlic, but that needs to be added in later. First things first.

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Its okay to give these veggies a rough chop. We will smooth this out in a bit. Get your big soup pot out and heating up over a medium heat. After it warms up for a few minutes add some good quality olive oil.

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When your oil is heated up toss your veggies into the pot-but hold off on that garlic for a bit-it burns easily so we will ease that into our soup later.

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Give the vegetables a good stir. Add salt and pepper. I like to have a salt and pepper mix close by when cooking.

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The vegetables will soften and become fragrant. Let them cook for 4-5 minutes and then add the garlic. (Garlic is lovely when roasted but when it burns-well not so much, so it needs to be added right before the tomatoes). Keep stirring gently, and let the garlic cook for about 2 minutes. Now we will add good Italian tomatoes and some roasted red peppers.

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Add the entire contents of the tomatoes to the vegetables in the soup pot. With the peppers, take them out of the oil before adding to the vegetables.

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Keep the heat at medium, stir this all up, and enjoy seeing this bubbling goodness come together. The fragrance filling your kitchen will give you a reason to stand there and do some deep breathing. Yum. Let this simmer for 20 minutes or so, stirring every so often. Then get ready to add another layer of flavor to your soup.

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Now we add the chicken broth. If this will be a vegetarian soup, feel free to add vegetable stock instead. The soup will delectable either way. Also add parsley and a sprinkle of salt and pepper. I like a little heat, so I also add red pepper flakes, but that is optional. The winter soup delight is coming together perfectly.

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Time to add the basil. I grow basil in my summer herb garden, but since it is winter I bought some. Fresh basil is worth it in this soup so get it fresh if you can.

 

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Pull the leaves gently off of the stalks and give them a rough chop. We will use an immersion blender to cream the soup later, so don’t worry about your knife skills. Add the basil to the soup and stir.

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Grab your immersion blender. Don’t have one? Invest in one. I use mine for everything from smoothies to vinaigrette to soups and sauces. This kitchen tool is essential. Put your immersion wand into the soup and blend away. Be mindful of the hot soup and do not allow it to splatter.

You can also put the soup in the blender to smooth out, but be very cautious, go slowly and do it in batches to avoid burns and accidents. I using a blender pour the soup back into the pot. Let the soup simmer while you get your soup bowls out. Fill your bowl up, garnish with fresh parmesan cheese and basil, then get ready for tasty greatness.

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Keep your eye out for my next blog. We will explore ways to use your leftover soup-if you have any!

Sweet Summer Tomatoes

22 Jul

Oh the bounty of a summer garden! Yummy fresh tomatoes are bursting off the vine this time of year. Don’t have garden? Ramble through the local farmers market and snap up some delicious cherry tomatoes. They are fresh, sweet, and oh so versatile! Not sure what to do? Well keep reading.

Friends just came by and an impromptu summer patio party is underway. Need a quick appetizer? Take those cherry tomatoes, put a small dish of vodka spiked with horseradish beside them, and place a shaker of celery salt there too. Get the toothpicks and Voila! A fun light Bloody Mary appetizer is ready in an instant. Put a cherry tomato on the toothpick, dip it into the vodka, shake a little celery salt on it, and pop it into your mouth. The bite begins with a delicious pop of tomato, then the other flavors flow over your tongue. Yummers!

Want something a little more succulent? Put some olive oil into a pan and heat it up. Add the tomatoes to the hot pan and give it a shake of salt, pepper, and stir.

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Let those cook for a bit, and they will begin to get creamy!

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Be patient and let those cook a bit longer, stirring every so often. Now you can add a clove of garlic that is diced. You will be rewarded-but what is next?  Is this a base on which to jump off, or is this IT? If this is IT, scoop in on a lovely piece of chicken and enjoy. Want to go a different direction with this? Okay-lets go!

You can add this to sautéed summer squash.

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Or you can toss it on some squash that has been through the vegetable twirler and enjoy a light vegetarian main “pasta” dish. Play with herbs a bit before adding to pasta, perhaps adding some fresh summer basil and parsley. Red pepper flakes would also be a well paired addition.

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Ready for another option? Start with colored tomatoes and cook the same way.

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After these beauties get good and velvety, add some spinach, arugula, or fresh green of your choice. Let that cook together.

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Oooohhhh! We are on the train to delicious town! Add some chicken or vegetable stock, stir, and add some pasta.

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This will cook down to an amazing one pot dish. Want to add some shrimp too? Go ahead! This is your time to have fun and personalize this luscious summer meal into something your family will love. Oh, you are cooking for one? Keep cooking! You will be the envy of the office with these leftovers for lunch tomorrow. Let me know what you are doing with your summer tomatoes. Follow me on twitter @amykgarman

 

Dinner in a Pot

17 Sep

This is the story of an easy, savory, nutritious one pot dinner. Why one pot? A simple reason: it was a busy weeknight and I did not want a lot of dishes. Keeping a well stocked pantry and freezer is key to quick easy meals. I also like to keep fresh produce on hand so I can pull meals together without those pesky after work visits to the grocery store.

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For this dinner, I started out with broccoli and cauliflower in a bowl. Then I tossed it with some olive oil, salt and pepper. I put it on a parchement lined baking sheet (remember…few dishes!) and roasted that for 20 minutes at 400 degrees.

Then I put some sweet little cherry and grape tomatoes into a pot, again with a little olive oil, salt and pepper. I then let that simmer a bit. These cook down to a creamy delight. I also added a clove of chopped garlic.

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As that was simmering, I chopped up some fresh spinach and arugula. When the tomatoes were thick and bubbly, I added the greens. I like to mix arugula into my spinach because of the sharp peppery flavor it adds. I gave all of that a good stir.

Now dinner was really smelling delicious. Savory fragrance was wafting through the house, and I was getting really hungry! I took the veggies out of the oven when they were a little brown on the edges, and let them rest not the counter (on a hot pad) for a few minutes. Next it was time to add the pasta.

Angel hair pasta was going to be my pasta of choice because of its short cook time. I wrapped the pasta up in a clean dish towel, then ran the towel over the edge of the counter. This broke the pasta up efficiently and neatly.

Then I added chicken broth to the tomato mixture. After that, in went the pasta. It was that simple. Again, a couple of quick stirs and I let this cook on medium heat. I then went to  pour a glass of wine to accompany this delicious dinner.

When the pasta was al dente (firm to the bite) I was ready to complete the meal. I added the roasted vegetables along with shrimp as the protein. The shrimp was raw, and it only took about 3 minutes for them to cook-any longer and they would become rubbery.

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And Voila! Dinner was ready. It was a complete meal in a bowl. I grated some fresh parmesan cheese on top, grabbed my glass of wine, and enjoyed a healthy weeknight meal. And my one pot meal left me with very few after dinner dishes.

This meal is customizable. Don’t like cauliflower? Try zucchini. Shrimp isn’t your thing? Add some leftover cooked chicken. Want a more robust flavor? Add red pepper flakes and a pinch of cayenne pepper. Want a vegetarian meal? Use vegetable broth and leave out the shrimp. Craving an italian twist? Toss in some fresh parsley and basil. The possibilities are endless-but the after dinner dishes aren’t!

Superfoods!

3 Sep

Superfoods! First we covered cabbage, and now the avocado.

I am confident that you have embraced that superfood, and are ready to add another one into your diet. Ready? Here we go! Bonus…the next superfood is not a cruciferous vegetable, so no worries about the, ahem, gas issue. It is avocado. This is a fun one.

Avocados, like cabbage, are a flexible food and super easy to prepare. An avocado has about 4 grams of protein per fruit and is low in sugar. Plus, they are rich n vitamin k, b vitamins, and have more potassium than a banana. Still need convincing? Consider that an avocado also contains half of the daily recommended amount of fiber, about 11 grams. (Okay, so maybe the fiber may be a bit gas producing, but you gotta consider the benefits and not just the…uumm…possible farts). This is a nutrient dense food.

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This Florida avocado graced my kitchen (although not for long!). Ugly but delicious!

Some folks shy away from this powerhouse fruit because it contains fat. True, it does, so adding it in the diet needs to be in moderation. But the fat in an avocado is monounsaturated, the “good” kind of fat. This fat can actually lower cholesterol, some studies suggest. So indulge.

When shopping for avocados, do not be deterred by ugly fruit. I actually prefer ugly fruit because it is less processed or sprayed than pretty perfect fruit. Go with an organic avocado if you can afford it. And check for ripeness. The avocado is ripe when is gives slightly to pressure. It should be a bit soft. Choose a softer avocado if you want to use it right away. If it will be in your fruit bowl for a few days, then opt for a more firm fruit and give it time to ripen.
What to do with an avocado you ask? The easiest thing to do is cut it up and eat it. Or layer it on a sandwich. Or dice it up and toss it in a salad. Avocado’s are delicious any way you eat it.

I had it for breakfast one morning for a powerhouse post workout meal. How? I turned the oven to 375 degrees. I sliced an avocado in half and took the pit out. Then I added a raw egg to the “divet” where the pit was.  Yup. Sure did. Then I put it on a baking sheet into the oven while I showered.

After about 20 minutes the egg was cooked in the avocado to perfection. I pulled it out of the oven added some low fat cheese, then popped it back in the oven for a few minutes. Voila! A breakfast packed with nutrients, protein, and flavor. Treat avocados like a baked potato and load ’em up!

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My baked avocado breakfast. So flavorful and nutritious. A fantastic post workout breakfast.

Whats next? Predictable but never to be overlooked, the avocado is the star of guacamole. If you have the fixings, making guacamole is a must with any avocado. And it is so simple. Lime, tomatoes, cilantro, and maybe some hot peppers if you are adventurous . Thats all you need for great guacamole. One of the best things about making this is that it is totally customizable. You can make it as spicy, as creamy, or as chunky as you prefer.

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Stir in lime, cilantro, and tomatoes to avocado. Nothing short of delicious!

If you want a quick guacamole, you can do that too. Mash up fresh avocados, add some salt and pepper, and squeeze a fresh lime over it. Since you are in a hurry, stir in your favorite salsa, and you are done.  Then load up your chip, your taco, or spread it on your sandwich.

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Fresh guacamole! Fabulous and flexible!

When making anything with avocado, keeping the pit in it, such as in the guacamole, keeps it from turning brown. So does adding a bit of lemon or lime juice to it. Either way, enjoy this fantastic nutrient packed superfood in many ways. Let me know what you do with your new superfood!

If you want to check out my blog on another superfood, go here. https://busymomswellness.com/2014/05/26/blast-into-super-foods/

 

 

Saute the Squash

30 Jul

I am always looking for something new with my side dishes. At meals, I like to feature more protein, veggies, and fruits than starches. Oh sure, starches are super yummy,  but I tend to opt for fresher options. Since i enjoy cooking, I also like to keep up with food trends and techniques.

That said, I work full-time, am a mom, and have a pretty packed lifestyle. Time is my most valuable commodity. I usually save my big new cooking adventures for weekends when I have more time to tinker in the kitchen. Sometimes I luck out and trying something new can be added into my weeknight “quick cooking” repertoire. Which is exactly what happened recently.

I had a gift card for a cookware store from my sweet sister in law Kathy. What fun! Going into a kitchen store, for me, is delightful and indulgant. But even with a gift card I look for the biggest bang for my buck. In a kitchen store, that means that I would not invest in a “single use” kitchen gadget. What I mean by that is if a kitchen tool only has one use, it has no place in my kitchen. Unitl now…..

I had seen the new trend with sprializing zucchini and squash. “Zucchetti” was the clever moniker, and this new technique for zucchini resembled pasta like spaghetti and lasagna noodles.  So naturally I was drawn to this cool new kitchen tool, and sought it out gift card in hand. Bingo! I found one and couldnt wait to get home and try it.

This gadget was a snap to work from the get go. I spiralized large and small width “Zucchetti”. I sauteed tomatoes to pair with it, and it turned out so well it is now on the dinner table (and lunch leftovers at the office!) quite often. Let me show you what I did.

 

I placed some freshly washed grape tomatoes into a small saucepan with a bit of olive oil, and let that simmer over a low heat for about 20 minutes. The tomatoes got saucy, fragrant, and creamy. After that,  I simply sautéed the spiraled squash with a little olive oil, salt and pepper. I then combined the two, and voila! I finished it off with some fresh parsley and basil from my summer garden. With a bit of freshly grated parmesan cheese it was a complete, and completely delicious, side dish.

 

 

Zuchetti has become so much more than a simple side dish this summer. I have used this with marinara sauce, a bright lemony shrimp sauce, and other pasta sauces using zuchetti instead of pasta noodles. Whether using this as a side dish or a feature in the center of the plate item, this is a tasty replacement for starchy rice or pasta.

So even though I purchased a kitchen gadget that had basically one function, the flexibility of what can be done with the spriralized zucchini is endless.  Now my zuchetti is a mainstay for light and tasty meals. What can you do with it?