Eat Simply, Eat Well

Healthy recipes & tips to help you live the good life. by Ann Plough

10 Tomato Recipes To Make Today

June 29, 2016 by aplough

Tomato recipes. Can you ever have too many? Nope, me neither. Especially right now.

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Summer is in full swing even where I am, way up north, which means I’ve been on the hunt for good tomato recipes. Just this week I’ve picked the first cherry tomatoes from my own garden: 4 perfectly ripe, juicy, red tomatoes – sun-ripened, wind blown – perfect. I dusted them off on a clean corner of my garden shirt and popped them in my mouth, one by one, enjoying the explosion of flavor as I stood in the heat of the morning sun, soft breeze whispering through the leaves of the plants around me, and watching with amusement as our little bird friend tried desperately to peck through the net we’d placed over the strawberries.

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Tomatoes. You wait and wait and wait…and with good luck and sunshine, all of a sudden the garden begins to explode with them and you’re searching for ways to make good use of and to save your bounty. The same is true if you’re visiting your local farmer’s market: suddenly there are tomatoes in abundance at good prices. These luscious beauties are nice to have around year round, offering their vibrant colors, deep tangy flavors and serious health benefits to your daily meals.

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I’ve rounded up 10 tomato recipes to help you enjoy your tomatoes – either for meals to eat today or recipes to preserve them now and eat them later, when the cold Winter winds are howling around you. Right now, they are so abundant – you’ll find yourself eating them fresh; freezing; canning; jamming – which ever way you use them, start now! There’s never been a better time.

  1. Canning Tomatoes: It’s Easier Than You Think  – Eat Simply Eat Well
  2. Grilled Tomatoes – Simply Recipes
  3. How to make basic tomato sauce with fresh tomatoes – The Kitchn
  4. Preserving Tomatoes: Roast & Freeze – Eat Simply Eat Well
  5. Tomato Eggplant Zucchini Bake – Well Plated
  6. Tomato Avocado Cucumber Salad – Eat Simply Eat Well
  7. Roasted Tomato, Goat Cheese and Carmelized Onion Tart – Eat Simply Eat Well
  8. Freezing Fresh Tomatoes – Mamal Diane
  9. Fermented Pickled Green Tomatoes – Avocado A Day Nutrition
  10. Tomato Jam – Eat Simply Eat Well

Go ahead – roll up your sleeves, grab your tomatoes, and get ready for some delicious meals ahead.

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Eat Simply, Eat Well,

Ann

What are your favorite tomato recipes for summer tomatoes? Do you can/freeze/preserve them? Let us know in the comments below!

Did you like this post? Please share with your friends? And…don’t forget to sign up for the ESEW newsletter to get weekly recipes and tips in your inbox. 

Filed Under: Appetizers, Finland, Gluten-free, Italian, Main Course, Make it yourself, Sauces and Broths, Tips and Tricks, Vegan, Vegetarian

Are You Wasting the Best Part of your Squash? Butternut Squash Patties and Tip to Tail Squash Cooking

April 8, 2016 by aplough

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We’re at that point in the year where the last of the Winter vegetables are bumping up against the first of the Spring vegetables. At least – that’s true here in Helsinki, where the last pieces of ice hug the edge of the shore near the sea, slowly melting away, and where the migrant birds have finally returned to begin nesting in local waters.

There is one Winter vegetable that landed on my table in early Fall, and is still something I pick up pretty much every week, because the flavor is just so good: Butternut Squash. This lovely squash, with its shapely curves and bold orange interior is not only beautiful to look at, it’s easy to cook and has flavor that needs very little tampering with in order to create a healthy and delicious meal.

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Butternut Squash is good for you:

  • contains high doses of antioxidants, and is in fact, a primary source of alpha-carotene and beta-carotene in our diets
  • the form of starch found in butternut squash comes from polysaccharides found in the cell walls – which have been found through research to have anti-inflammatory, anti-oxidant, anti-diabetic and insulin-regulating properties
  • 1 cup/2 dl of of the squash provides 1/3 of the daily recommended amount of Vitamin C!
  • it’s a surprising source of Omega 3 fatty acids: 1 cup of the squash provides 340mg of Omega3; although the squash itself is only about 15% fat. No wonder it tastes so silky smooth.
  • contains good amounts of five B vitamins: B1, B3, B6, pantothenic acid and folate. These are important for blood sugar regulation
  • in addition to the nutrients already mentioned, it is a very good source of fiber, manganese and copper and a good source of potassium, vitamin K,  magnesium, and niacin.
  • Naturally sweet, you can add this squash to any meal to combat sugar cravings, and boost your health in the process. A win-win!

source: whfoods.com

This recipe calls for roasting the squash whole, and then using nearly the entire thing. Consider this a nearly zero-waste food, because with the exception of the stem attached to the squash, literally every other bit and piece of this wonderful vegetable can provide gastronomic joy for you.

To use this “tip to tail” method for butternut squash, make note of these tips:

  1. The whole squash can be baked the day before and refrigerated overnight before proceeding with the recipe.
  2. The seeds are delicious toasted: remove the flesh from the seeds and toast in a lightly oiled pan over medium heat until they just begin to blacken. Remove from heat and cool slightly.
  3. Don’t throw the skin away! Tear it into chip-sized pieces, sprinkle lightly with salt, and fry, in small batches, in a very thin layer of oil in a frying pan until crispy and brown on both side. Woohoo – delicious! You’ll be wondering why you’ve been chucking that skin away your whole life!
  4. To keep the first batch of butternut squash patties warm while you cook the rest, place a plate into the oven and turn the oven onto its lowest setting. Place the patties into the oven until you are ready to serve.

While this meal can be prepared all at once, I highly recommended roasting the squash one day and storing it in the refrigerator to use on a subsequent day. Nowadays, I usually roast two at a time as it takes an hour either way, and I can always find a use for it! (salads, smoothies, made into a dip, or…)

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Butternut Squash Patties

  • 1 Butternut squash
  • 1/4 teaspoon freshly ground nutmeg
  • 1/8 teaspoon cayenne pepper
  • 1/2 teaspoon salt
  • 1/4 teaspoon black pepper
  • 7 sage leaves, finely chopped
  • 2 teaspoons fresh thyme leaves, finely chopped
  • 1 egg
  • 1/3 cup chickpea flour
  • 1/2 cup greek yogurt
  • 12 small sage leaves or thyme sprigs for serving, optional

Preheat oven to 200°C/400°F. Wash the squash to remove any dirt or residue. Lay a whole butternut squash onto a parchment lined baking pan, pierce the top several times with a fork, and place the pan in the oven. Bake for 50 – 60 minutes, or until squash begins to collapse and is very soft when pierced with a fork.  Remove the squash from the oven, cut in half lengthwise, leave on the pan and allow to cool to room temperature.

Once the squash has cooled, remove the seeds with a spoon and set aside. Scoop the flesh away from the skin, reserving the skin for later use (they make seriously good chips when fried in a little oil in a pan, then salted). Place the squash in a bowl and add the nutmeg, cayenne pepper, salt, pepper, thyme and sage. Using a fork or potato masher, mash until smooth. Taste the squash and adjust seasonings to your liking. Add the egg and the chickpea flour and mix until completely smooth.

Heat a heavy-bottomed frying pan over medium-high heat. Add 1 tablespoon of olive oil to coat the bottom of the pan. Allow the oil to heat up briefly, then spoon 2-tablespoon sized scoopfuls of the squash mix into the pan and flatten them down into patties. Fry 3-4 minutes per side, allowing each side to cook until golden brown and crispy.

Makes 8 patties.

To serve:

Make a simple green salad:

  • 6 cups of dark greens of choice – I really like either Savoy cabbage or Lollo Rosso with this
  • 1 cucumber, chopped into cubes
  • 1/2 cup alfalfa sprouts (other sprouts work well too)
  • 6 radishes, thinly sliced
  • pinch of salt
  • 6-8 grinds of fresh black pepper
  • 1 tablespoon balsamic vinegar
  • 1 tablespoon extra virgin olive oil

Combine all ingredients in a large bowl, and using your hands, mix well to coat the vegetables evenly with the dressing.

Divide the salad between 4 plates. Arrange the patties on top of the salad, overlapping slightly. Add a spoonful of yogurt to the top, and sprinkle a few sage leaves or thyme sprigs over the top.

Serves 4.

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Did you like this recipe post? Let me know in the comments below, and please share it with your friends. 

Eat simply, eat well!

Ann

 

Filed Under: Gluten-free, Main Course, Meatless Monday, Salad, Tips and Tricks

6 Tips To Get Your Nutrition Back On Track After A Weekend Of Indulgence

March 28, 2016 by aplough

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Happy Monday!  I hope you had a wonderful Easter weekend.  Man, did we need those long, relaxing days. We were getting over a major flu & fever fest in our house, so we laid pretty low, but enjoyed the long weekend. Here in Finland (and in many parts of Europe), the arrival of Easter each year means the luxury of a 4-day weekend, starting on Good Friday and ending on the Monday after Easter. Typically, this also means four days of indulgence in the delicious treats created just for this Spring holiday.

Maybe you’ve had your fill of sugar from that loaded Easter basket of chocolates, peeps and jelly beans you received on Easter morning. Or maybe it was one slice of cake too many; a half-a-dozen hot cross buns; too much ham or lamb or potato-cheese gratin; multiple slices of luscious Kulich (who was counting?); or any number of enticing treats may have thrown you off of your nutrition game. 

Not to worry. Life is all about balance, and the occasional treat, or even weekend of treats, is a minor divergence in the large scheme of things, but doesn’t mean you have to get completely off track. Here are 6 tips on how to eat this week to get your diet and your gut back to that happy place.

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Crate of Lemons, Campo de Fiori, Rome, Italy 2016

  1. Start every morning with a tall glass of lemon water. To make it, squeeze the juice from half a lemon into 12 ounces / 400 ml of cool water; stir; drink up! Lemon juice aids our bodies in cleansing and detoxification because it has an alkalizing effect – meaning it balances out highly acidic conditions in our bodies resulting from poor diets. All of those sweet goodies available everywhere during the holidays are loaded with sugar, which acts as an inflammatory and acidify our system. Sugar is toxin that can lead to disease and poor health and is best eaten in very limited quantities or avoided altogether. But if you’ve indulged, lemon water helps you reset and rebalance and primes your microbiome to get the most out of the nutritious food you’ll be filling up on this week, and hopefully in the weeks to come!
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Bircher Muesli with Blueberries

  1. Eat a healthy, micro-nutrient filled breakfast. You probably already know that breakfast is the most important meal of the day, and even though you may feel like you want to lighten the load and eat a lot less this week, make sure you still take time for breakfast. Here are a few suggestions:
    1. Bircher Muesli
    2. Tropical Green Smoothie
    3. Blueberry Apple Walnut Breakfast Bowl
    4. Blackcurrant Bran Muffins
    5. Whole Grain, Egg & Veggie Breakfast Skillet
Curry Hummus with Kohlrabi, Red Pepper and Cucumber

Curry Hummus with Kohlrabi, Red Pepper and Cucumber

  1. Plan for some healthy snacks during the day – once during mid-morning and once during that long stretch between lunch and dinner. Try some of these options to give you energy and staying power:
    1. Sprouted Almonds and 1 organic apple
    2. Healthy & Homemade Granola with 3/4 cup plain yogurt
    3. Curry Hummus with sliced vegetables
    4. Smoked Paprika & Chipotle White Bean Dip on puffed rice or quinoa cakes with alfalfa sprouts
    5. Lemon Vanilla Coconut Snack Bites
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Red Cabbage Salad with Fennel & Mustard Dressing

  1. Eat a big salad for lunch. Fill up a large plate full of dark greens and a rainbow of vegetables. Add some nuts or seeds for protein, some cooked beans, tofu or a boiled egg, and for the dressing, choose a low-sugar or no-sugar vinaigrette – or even better, drizzle a small amount of high-quality olive oil and a small splash of vinegar over the top. To keep things light this week, skip the cheese, bread, croutons, and the processed meats; and if choosing meat protein, make sure it’s lean and clean and not processed and keep your meat portion small. Don’t worry, you won’t be hungry! A large salad made from a variety of vegetables and good quality nuts and seeds will keep you full and satisfied until it’s time for your midday snack. Here are some salad ideas you might enjoy:
    1. Orange & Fennel Salad
    2. Red Cabbage Salad with Fennel & Mustard Dressing
    3. Whole Grains, Kale and Mixed Herbs Salad
    4. Pomegranate, Mint & Beluga Lentil Salad
    5. Roasted Sweet Potato, Pear & Barley Salad
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Smoked Salmon Soup with Summer Vegetables

  1. Make soup for dinner along with a small, green salad. Soup is one of my favorite dinners if I have a busy week ahead and if I want to compensate for not eating well during previous days. You can make a huge batch and eat it all week, or stock up on the basics and make several soups really quickly on the week nights. Also, soup freezes really well, so you can even make extra and freeze it in single-portion servings for some day in the future when you don’t feel like cooking at all. If you feel like you need something extra, serve the soup with one or two slices of whole grain bread or Gluten-free Whole Grain Sandwich Bread. Here are some soup ideas to get you started:
    1. Chipotle Black Bean Soup
    2. Kidney Bean, Kale and Barley Soup
    3. Spicy Cauliflower Rosemary Soup
    4. Tomato Soup
    5. Salmon Soup
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Pomegranate, Mint & Beluga Lentil Salad

  1. Make dinner your last meal of the day. If you can, introduce a 12-hour fast into your life this week. According to Dr. Alexander Junger, author of CLEAN, we finish processing our food about 8 hours after we consume it. Once the processing work is done, the signal to release accumulated toxins is triggered and the “house cleaning” begins. By consuming your last food at dinner time and then not eating again until breakfast, you’ll be supporting your body’s natural detox mechanisms and allow your body’s energies to focus on really cleaning out your system. If you feel hungry, brew up a cup of non-caffeinated tea an hour or so before bedtime.

Here’s to your good health! Eat simply, eat well.

Ann

What do you do when you want to clean up your diet? Share your tips and experiences in the comments below! If you liked this post, I’d really appreciate if you’d share it with your friends. 

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Lemon Vanilla Coconut Snack Bites

Filed Under: Breakfast, Main Course, Meatless Monday, Tips and Tricks

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