Veggie Cheddar Quinoa Bites with Ranch Dip

I don't know about your kids, but my kid is a carb freak.

Pasta, french fries, potatoes, bread, you name it.  He's not the pickiest kid in the world, and don't get me wrong he's a GREAT eater. He is, however, very selective.  So, to avoid his diet becoming mundane and to get some more veggies and protein into his skinny little tush, I came up with these.

They were a complete kitchen experiment for me, but I had some leftover quinoa and it formed in my head and sounded so delicious.  And I figured they could mimic tater tots and make my little one happy! (And me, cause let me tell you a little story- these things are so damn good he almost didn't get to try one!)

What you'll need:

1/2 head broccoli florets
1/2 large zucchini, shredded
2 beaten eggs
1/8 cup whole wheat flour, or almond flour
1/2 cup shredded cheddar
1 1/2 cups cooked quinoa


Equipment you'll need

A cutting board
A microwave safe bowl
A mixing bowl
A cookie sheet lined with tin foil or parchment paper
A vegetable grater

Preheat your oven to 425. Place broccoli florets and shredded zucchini in your microwave safe bowl.  Add a little water, cover and microwave for 1-2 minutes or until steamed.

Allow veggies to cool a bit, and place in a clean kitchen towel.  Wring out EVERY DROP of water and place veggies on a cutting board.  Chop, chop, chop!! (You can also use a food processor but it was nap time for the kiddo so I didn't want to make noise).  Place your chopped, steamed veggies in your mixing bowl.

Add the rest of your ingredients to the mixing bowl and mix well.  (I used two large eggs and a splash of water to help bind the ingredients).

Once everything is mixed together, use a tablespoon to scoop some of the mixture. Using the palm of your hand, form into a patty or a ball.  Do this very gently, it holds together but it's a little delicate. 

Place on your cookie sheet sprayed with coconut oil spray.

Bake for 15 minutes at 425 and remove from the oven.  Place on a wire rack or cookie sheet to cool.  

For the Ranch Dip: 

Mix 1 cup of greek yogurt, 1 tsp each dry dill, garlic powder, onion powder, sea salt and black pepper. Add a few tsp of chopped parsley, and whisk together! 

That's it! Please enjoy! 

For the picture free, complete recipe- please see below. 

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Tips- Use different veggies! Carrots, tomatoes, squash, cauliflower, sweet potatoes, just go for it!!

(21 Day Fixers- I counted 6 bites as 1 yellow, 1 blue.  I didn't count the ranch dip, I only used a few tsp.  If you use more, count as red.)

Veggie Cheddar Quinoa Bites-

1/2 head broccoli florets
1/2 large zucchini, shredded
(About a cup and a half of veggies)
2 beaten eggs
1/8 cup whole wheat flour, or almond flour
1/2 cup shredded cheddar
1 1/2 cups cooked quinoa

Preheat your oven to 425.  Line a cookie sheet with tin foil or parchment paper and spray with coconut oil spray.

In a microwave safe bowl, add grated zucchini and broccoli florets.  Microwave covered for 1-2 minutes until steamed, transfer to a clean kitchen rag and wring liquid out.  Chop veggies or run through a food processor, then mix with the rest of the ingredients.

Drop by formed tablespoon onto cookie sheet.  Bake for 15 minutes at 425.  Cool on a wire rack and enjoy!

Sweet and Spicy Rosemary Pork

Sweet and Spicy.  Rosemary.  Glazed.  Roasted, Tenderloin. Garlic. Seared.

Say whhhaaaatttt?!

There were so many deliciously descriptive words for this pork dish, it honestly took me a few minutes to decide on what to call it.  I'm such a big fan of marinating meat, it makes it soft and tender and infuses SO much major flavor.  But I'm an even bigger fan of turning that marinade into a complimentary and complex sauce. And the best part?  It all takes place in one pan. (Mostly).

This blog is also going to serve another purpose, to teach you how to turn a simple marinade into a yummy sauce.  Meat doesn't need to be boring, man.  It shouldn't be!  Keep in mind that I am not a chef, I just watch a lot of cooking shows and picked up some culinary concepts.  But this one is BY FAR my favorite.

What you'll need:

One 1-1.5 lb pork tenderloin
One and a half large lemons, or 2 small.
2 cloves garlic, chopped
1 tsp crushed red pepper flakes (use more or less)
1 tbsp maple syrup
1/2 tbsp dijon mustard
1 large sprig of rosemary (about a tablespoon chopped)
3 tsp olive oil

Equipment you'll need:

1 bowl to mix the marinade
1 large Ziploc to marinate in
1 oven safe pan
A whisk and a wooden spoon


OK, here's how you start.  Mix together the lemon juice (add some zest if you like), chopped garlic, crushed red pepper flakes, syrup, dijon, chopped rosemary and one tsp olive oil.  (Add a little water if it looks too thick).Whisk until combined, place pork in your ziploc bag and pour the marinade on top.  Stick in the fridge and allow to sit for at least 4 hours.

Once you're ready to cook, preheat your oven to 400 degrees.  Heat an oven safe pan to medium high heat.

Add the olive oil to the hot pan, and remove the pork from the ziploc bag.  Keep the marinade to the side.  Lay the pork loin in the hot pan and allow a few minutes to brown and then flip to another side. Once it's in the pan, leave it alone for a few minutes don't mess with it too much.

Once the meat is browned on each side, pour the remaining marinade into the hot pan and lower the heat a bit.  Using a wooden spoon, scrape up all the good brown bits from the bottom of the pan.  I know that's weird but that's where all the flavor lives.

Once the bottom feels smooth, place the whole pan with the pork and marinade directly into the oven.  Allow to roast for 30-40 minute, occasionally using a large metal spoon to spoon some of the sauce on top of the pork.  Remove from the oven (Make sure you keep a damn oven mitt on that pan handle!  Don't learn the way I did and sear a pan-handle print into your right hand.)

Remove the pork tenderloin from the pan and place on a cutting board off the side to rest.  You can put some foil on top to keep the warmth in.  Then turn the heat back on under your ALREADY HOT pan (please don't forget that it's hot.  I'm begging you.) and use your wooden spoon to stir the sauce while it bubbles and reduces down into a beautiful sauce.

Slice your pork and drizzle some of this ridiculously good sauce on the top.  Serve immediately! I dished mine up with some quinoa pilaf and steamed broccoli.

For the complete recipe without pictures please refer below.

Tip- Try this with chicken, or beef.  Play with flavors and herbs, try different combinations of things!

(21 Day Fixers- The meat counts as a red, 2 tbsp of the sauce counts as 1 tsp).


Sweet and Spicy Rosemary Pork: 

One 1-1.5 lb pork tenderloin 
One and a half large lemons, or 2 small.
2 cloves garlic, chopped
1 tsp crushed red pepper flakes (use more or less)
1 tbsp maple syrup
1/2 tbsp dijon mustard 
1 large sprig of rosemary (about a tablespoon chopped)
3 tsp olive oil 

Mix all ingredients together, reserving two tsp olive oil.  Place your tenderloin in the ziploc bag and pour marinade over top.  Marinate for at least 4 hours. 

Preheat oven to 400.  Bring two tsp olive oil to medium-high heat in an oven safe pan.  Sear tenderloin until browned on each side.  Pour remaining marinade on top, using a wooden spoon to deglaze the brown bits on the bottom of the pan.  Place the pan in the oven for 30-40 minutes. 

Remove the pan from the oven and place on the stovetop. Remove the pork to a cutting board and cover with tin foil to rest before slicing.  Turn the heat to medium and stir the remaining marinade and sauce in the cooking pan, allow to bubble and reduce down. 

Slice the pork and spoon some sauce on the top. 

Please enjoy!!

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Easy Homemade Salsa

I really do understand why people buy jarred salsa.  The chopping knife is dangerous!  (I have a chunk missing from my pinky to prove it).

But seriously, think about it.  If you're really careful with the sharp knives, and patient with the chopping aspect then you'll have something that's far more delicious and a lot less expensive.

And it's versatile!  I eat it with my eggs, baked potatoes, sweet potatoes, shredded chicken, etc.  And the best part is, the longer it stays in the fridge the better it tastes.  (Within reason, don't go for it after a month).

Try it, you won't be disappointed!

What you'll need-

6 plum tomatoes (or whatever you like)
2 cloves garlic, minced
1/4 red onion, minced
1 large lime (or 2 small)
1/4 cup chopped cilantro (or parsley, I hate cilantro)
2 tsp olive oil
Sea salt and pepper to taste

Equipment you'll need-

A sharp knife
A cutting board
Common sense

Start by placing the garlic and onion in a large bowl.  Squeeze the lime juice in the bowl and mix them together.  Let the garlic and onion hang out in the lime juice, it'll help mellow the flavor.

Then cut your tomatoes into quarters and remove the seeds and pulp. Chop into small pieces and add to the bowl.  Then add your parsley or gross cilantro, sprinkle with some salt and pepper and stir together with the 2 tsp olive oil.

That's friggin' IT.  Enjoy yourself!

Tip- Replace the lime juice with balsamic vinegar, the cilantro for basil and you've got Bruschetta!

(21 Day Fixers- Salsa is, and will always be whether it's homemade or not, PURPLE.  If you're using a few tsp, it's free.)

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Mediterranean Farro Salad

Farro.

I've said it before and I'll say it again that farro is a very underused and underappreciated grain. It's the oldest cultivated grain in the world, and it says they were even eating it in biblical times. Read all about it here.

It has the bite of barley but it doesn't get soggy, and it's packed full of protein and nutrients and has twice the fiber of wheat.

This recipe is amazing because you can serve it warm or cold.  Eat it by itself or as a side dish.  Since I live in Florida I served it cold as a salad with grilled chicken and steak on the BBQ!!

Here's what you'll need:

2 cups farro
5 cups water
1 cucumber, peeled and seeded
1 tomato, seeded
1/2 red onion, chopped
1/4 cup parsley, chopped
1/2 cup kalamata olives, pits removed and halved
1/2 cup feta cheese
1/2 fennel bulb, shaved into thin slices

For the dressing:
1 lemon
1 tbsp dijon mustard
1 garlic clove, chopped
1/4-1/2 cup olive oil
Sea salt and pepper to taste

Equipment you'll need:

A large pot
A fine mesh sieve
A large bowl

To start with, get the 5-6 cups of water on the stove and bring to a boil.  Add in the farro and allow to cook until chewy, about 30 minutes.

While the farro is boiling, chop all of your veggies, half your kalamata olives and shave the fennel (you can use a sharp knife or a mandolin).

**NOTE!!! THIS IS THE POINT IN MY PREPARATION WHEN I WAS SHAVING THE FENNEL AND SLICED HALF MY FINGERTIP OFF.  NEEDLESS TO SAY I DID NOT FINISH TAKING MY PROGRESS PICTURES.  I THREW AWAY THE FENNEL, STERILIZED MY MANDOLIN AND STARTED OVER! PLEASE BE CAREFUL WITH YOUR MANDOLIN FOLKS!***



Alright, well luckily it's not a very big deal to continue with the recipe without the pictures.  Once all your vegetables are chopped up, place in a large bowl.  When the farro is done cooking, drain and set aside.

In a small mixing bowl, add the juice from your lemon with a little bit of zest, the clove of minced garlic, mustard and some salt and pepper.  You can also use a little of the juice from the olives. Drizzle in the olive oil while whisking until everything is thick and combined.

Pour the fennel on top of the vegetables and then pour the dressing over.  Mix to combine thoroughly.  (I just like a hint of flavor in my salad, if you like more then you can use a little more dressing).

That's it!  Like I said, I served cold at a BBQ but this would be nice with a piece of chicken served warm.  I hope you enjoy it!



Mediterranean Farro Salad 

2 cups farro 
5 cups water 
1 cucumber, peeled and seeded
1 tomato, seeded 
1/2 red onion, chopped
1/4 cup parsley, chopped
1/2 cup kalamata olives, pits removed and halved
1/2 cup feta cheese 
1/2 fennel bulb, shaved into thin slices 

For the dressing:
1 lemon
1 tbsp dijon mustard
1 garlic clove, chopped 
1/4-1/2 cup olive oil
Sea salt and pepper to taste 

Bring the water to boil and add your farro. Cook for 25-30 minutes until cooked through.  Drain and set aside. 

In a large bowl, add all of your chopped vegetables, olives and feta cheese.  In a separate bowl, add the lemon juice, mustard, garlic and salt and pepper.  (And a splash of juice from the olive jar). Whisk while adding the olive oil in slowly until its thick and creamy. 

Add the farro to the vegetables and pour the dressing on top.  Stir to combine.  


Enjoy!

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Tips: If you can't find farro, you can use barley or spelt.  If you use barley, don't cook it all the way through.  It gets soggy if it's cooked too much and you add the dressing.  

(21 Day Fixers- I measured mine separately.  1 yellow of farro, 1 green veggies, 1/2 orange olives, 1/2 orange dressing, and 1/2 blue feta cheese) 

Spiced Mahi-Mahi with Pineapple Black Bean Salsa

I love salsa. 

It's got great, fresh and bold flavors using the simplest ingredients.  This recipe includes fresh pineapple, black beans, some lime juice and other veggies.  It's so versatile too, I served it with this amazingly flavorful spiced fish but it would work so many other ways.  Steak, chicken, pork...some tortilla chips, your left shoe...

It's actually a super easy recipe, I served with some bitter greens just to offset the flavors but you'd be fine with just about anything. 

Start by marinating your fish or chicken.  I took the mahi-mahi and seasoned with chili powder, cumin, garlic powder, onion powder and lime juice.  Rubbed it in really well and let it sit for about 20 minutes. Then I heated up a pan with about 1-2 tsp olive oil and seared on both sides until cooked through. 

Here's the recipe for the salsa- I hope you enjoy it! 

Black Bean and Pineapple Salsa
2 plum tomatoes, seeds removed and
chopped
2 cloves of garlic, minced
1/2 small red onion, minced
1/2 can low sodium black beans, washed and drained
1 cup diced pineapple
Juice of one lime
1 tsp olive oil
Handful of fresh parsley, chopped (I HATE cilantro, but use it if you like it!)
Sea salt and pepper to taste (optional)

Mix ingredients together, cover and refrigerate for at least an hour. 

That's it!  I laid out the salsa, and placed the fish on top and went to town! 

Tip- Try with some really good quality salmon, grill it with just a little bit of lime or lemon juice.  Simple, clean and delicious. 

(21 Day Fixers- I counted one purple container of the salsa as one half yellow and one half purple. That's my best estimate! )

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