Recipes

Veggie Beef Burger with Rocket Salad

Veggie Beef Burger with Rocket Salad

I’m a sucker for a good, juicy burger, and Iabsolutely love the idea of embellishing it with some sautéed veggies mixedright into the meat. This whole concept was inspired by my turkey meatloaf,which gets its moisture from an array of vegetables that are discretelyintegrated. I discovered this translates well to beef burgers, and it’s a goodexample of how to enjoy a bit of meat with a lot of veggies and still feel likeyou’re eating a hearty, all-American meal. Rocket salad is the more descriptiveBritish name for arugula. Although it’s an adaptation of roquette,the French name for arugula, I like to think of it instead as a nod to thepeppery flavor that blasts off in your mouth after the first bite.
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Ingredients

FOR THE VEGGIE BEEF BURGER:

FOR THE SALAD:

Instructions

  • To make the burgers, heat the sunflower oil in a large skillet or sauté pan over medium heat.
  • Add the onion and sauté until it starts to become translucent.
  • Add the mushrooms and 1 teaspoon of the salt and sauté for 5 minutes, or until the mushrooms start to release liquid and become soft.
  • Add the carrot and zucchini and sauté for 2 to 3 minutes.
  • Remove the skillet from the heat and let cool for 10 minutes.
  • Preheat a gas or charcoal grill.
  • Place the beef in a large mixing bowl.
  • Add the sautéed vegetables, sunflower seeds, parsley, tarragon, sage, remaining ½ teaspoon salt, and pepper.
  • Use both hands to knead the ingredients together until well combined.
  • Form the mixture into 4 patties approximately ¾-inch thick.
  • Grill the patties over direct high heat for 8 to 10 minutes, turning once.
  • Transfer to a plate, cover with foil, and allow the burgers to rest for 2 minutes.
  • To make the salad, whisk together the olive oil, vinegar, mustard, honey, and salt in a small bowl.
  • Combine the arugula, cabbage, apple, and cucumber in a large bowl.
  • Drizzle the vinaigrette over the salad and toss well to coat.
  • Place the burgers and a generous helping of salad on the gluten-free buns, or go bun-free and serve the salad in bowls with the burgers on top.

Notes & Wine Advice

Arugula is a great source of folic acid and rich in immune-boosting vitamins like A, C, and K. It’s also a good plant-based source of calcium.
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Course; Beef / Burgers

Steak Salad with Massaged Kale

Steak Salad with Massaged Kale

This is a pretty interesting twist on steak salad and a great example of allowing vegetables to take center stage while the meat makes a flavorful cameo appearance. If you’re just not sure about eating raw kale, do yourself a favor and try the massaged version. Playing rough with the kale helps break down the fibers and definitely makes it more enjoyable to eat raw. It also helps when the kale is marinating in a balsamic vinaigrette that’s made creamy by our good friend Avocado. You can practice teamwork in the kitchen with your significant other if one of you loves to grill and the other prefers to manhandle the veggies.
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Ingredients

Instructions

  • Preheat a gas or charcoal grill.
  • Lay the steak out on a cutting board or baking pan.
  • In a small bowl, combine 1 teaspoon of the salt, Italian herb blend, pepper, and lemon zest.
  • Rub each side of the steak with the seasoning mixture.
  • Grill the steak over direct high heat for 4 minutes per side for medium-rare.
  • Transfer to a plate, cover with foil, and allow the steak to rest for 5 minutes.
  • Meanwhile, put the kale in a large bowl.
  • Scoop the avocado into the bowl.
  • Drizzle in the balsamic vinegar, olive oil, agave, and remaining 1½ teaspoons salt.
  • Using both hands, massage the avocado and dressing into the kale.
  • It will start to take on a wilted appearance as it gets tender.
  • Add the carrots and toss well.
  • Cut the steak across the grain into thin strips.
  • Place a mound of salad on each plate and top with 4 or 5 steak strips.
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Course; Beef / Salad

Spring Lamb Stew

Spring Lamb Stew

This hearty stew is made lighter with fresh spring peas and mustard greens, and the flavors are spectacular! If parsnips are difficult to find, you can substitute sweet potatoes or regular potatoes if you’re not avoiding nightshades. Lamb is an extremely healthy meat that has a better omega-6 to omega-3 ratio than most red meat, so it fits well into an anti-inflammatory diet. This stew could also be made in a slow cooker: just cook on low for six hours and add the kale thirty minutes before serving.
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Ingredients

Instructions

  • Preheat the oven to 325 degrees F.
  • Heat the oil in large, deep cast-iron skillet or Dutch oven.
  • Season the lamb to taste with salt and pepper.
  • Add the lamb to the pan in a single layer and brown the meat on all sides.
  • Use a slotted spoon to transfer the lamb to a bowl.
  • Add the onion to the pan and sauté until it begins to caramelize.
  • Add the carrots, parsnips, and garlic and sauté for 5 minutes.
  • Stir in the wine, mustard, and broth.
  • Return the lamb to the pan and place it in the oven.
  • Cook, uncovered, for about 1 hour, adding water as needed.
  • Stir in the greens, peas, and parsley and return the pan to the oven to cook for 15 to 20 minutes.
  • Season to taste with salt and pepper and serve.
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Course; Lamb / Stew

Bison Lettuce Cups with Garnet Yam Home Fries

Bison Lettuce Cups with Garnet Yam Home Fries

Bison, or buffalo, is a naturally lean meat with a slightly stronger flavor than beef. Bison graze on their native diet of grass, so their meat is higher in omega-3s than red meat from animals that spend more time in the feedlots. I actually prefer the taste of bison to beef, and I think that sweet paprika, garlic, and pepper really elevate the savory flavors of the meat. Be sure to look for lettuce leaves that are large and somewhat pliable for best results. Or you can create dainty hors d’oeuvres using endive. The garnet yam fries are a universal hit and provide the perfect punch of color on the plate.
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Ingredients

Instructions

  • Preheat the oven to 400 degrees F.
  • Cut the yams into strips the size of small steak fries (thinner if you prefer crispier fries).
  • Toss with the sunflower oil, 1 teaspoon of the salt, and five-spice powder until well coated.
  • Spread the fries evenly on a baking pan.
  • Bake for 25 to 30 minutes, or until the fries start to brown and edges are becoming crispy.
  • Turn off the oven, leaving the fries in there until ready to serve.
  • Heat the coconut oil in a large skillet over medium-high heat.
  • Crumble the bison into the skillet and continue to break it up with a spatula as it cooks for 3 to 4 minutes.
  • Use a slotted spoon to transfer the bison to a bowl.
  • Add the onion and carrots to the skillet and sauté for 5 minutes.
  • Add the squash and return the bison to the skillet.
  • Stir in the oregano, garlic powder, paprika, remaining ½ teaspoon salt, pepper, and cayenne and sauté for 3 to 4 minutes.
  • To serve, scoop a generous helping of the bison mixture into a lettuce leaf and top with green onions.
  • Repeat until you run out of filling or lettuce leaves.
  • Place a couple lettuce cups on each plate and stack some yam fries beside them.

Notes & Wine Advice

Use any leftover bison mixture as a topping on a green salad for a punch of flavor and boost of protein.
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Course; Main Course

Moroccan Lamb Tagine with Chickpeas and Apricots

Moroccan Lamb Tagine with Chickpeas and Apricots

A traditional tagine would be made in an unusually shaped earthenware dish that resembles an upside down funnel. This version can be made right in your slow cooker. I recommend searing the meat and sautéing the onion the night before if you want to throw this together in the morning before work. Leave it to simmer while you’re away and you’ll be greeted by the mouthwatering aroma of a Moroccan-inspired mix of spices.
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Ingredients

Instructions

  • Rinse and drain the chickpeas and place in a slow cooker.
  • Heat the oil in a large skillet over medium-high heat.
  • Add the lamb, season with ¼ teaspoon of the salt and pepper, and allow the pieces to brown on one side, 1 to 2 minutes.
  • Turn the lamb pieces, season with another ¼ teaspoon of the salt and pepper, and allow the other sides to brown.
  • Remove from the skillet with a slotted spoon and transfer to the slow cooker.
  • Add the onion to the skillet and sauté until it begins to brown.
  • Transfer to the slow cooker.
  • Add the broth, apricots, garlic, ginger, turmeric, cumin, paprika, cinnamon, and nutmeg to the slow cooker and stir well.
  • Cover and cook on low for 4 hours.
  • Season with the remaining ½ teaspoon salt and stir in the parsley right before serving.
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Course; Lamb
Cuisine; Moroccan

Oven-Roasted Black Cod with Smashed Sweet Peas

Oven-Roasted Black Cod with Smashed Sweet Peas

My first introduction to black cod was a rather unsuccessful grilling experience, but I’m so glad that I tried it again. Black cod, also called sablefish, is loaded with omega-3s, and it ranks high on the sustainability list. I prefer to roast or poach it, and I’m in love with the subtle, buttery flavor. Even those who are finicky about fish generally appreciate black cod. The smashed peas are such a simple side dish and they add so much to the plate. And the best part? This gourmet-looking dinner only takes twenty minutes to make.
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Ingredients

Instructions

  • Combine the leeks, mushrooms, grapeseed oil, and 1 teaspoon of the salt in a large bowl and toss until well coated.
  • Spread the vegetables in a 9-by-14-inch baking dish and roast for 10 minutes.
  • Remove the dish from the oven and place the fish fillets on top of the vegetables.
  • Season with the remaining 1 teaspoon salt, pepper, and paprika.
  • Bake for 8 to 10 minutes, or until the fish flakes easily and is opaque in the center.
  • Meanwhile, heat 2 teaspoons of the olive oil in a medium skillet over medium heat.
  • Add the shallots and sauté for 2 to 3 minutes.
  • Add the garlic and sauté for 2 minutes.
  • Stir in the peas, add the remaining 1 teaspoon olive oil, and sauté for about 5 minutes.
  • Transfer half of the pea mixture to a blender or food processor.
  • Drizzle in the broth and pulse until the peas begin to resemble a thick soup.
  • Return the blended peas to the skillet, season with the salt and pepper, and stir well.
  • To serve, put a generous scoop of pea mash to one side of each plate; place a fish fillet in the center of the plate, slightly overlapping the smashed peas; and top with the roasted vegetables.

Notes & Wine Advice

Not only do shiitake mushrooms contain more than a hundred compounds that may help prevent cancer, they also keep our blood vessels healthy and block inflammation that can lead to heart disease.
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Course; Fish

Fish Taco Salad with Strawberry Avocado Salsa

Fish Taco Salad with Strawberry Avocado Salsa

The first time I made this salsa, I had an audience of dinner guests looking on as I tossed the strawberries into a bowl with the rest of the salsa ingredients. “That’s interesting” was one of the comments. “I never would have thought to put strawberries in salsa” was another. I sensed some skepticism. After a few tentative bites of the fish salad with the salsa, they were all scooping generous amounts onto their plates. The fruity salsa works well with the peppery arugula and creates a fish taco salad that surprises the skeptics. Don’t forget the margaritas!
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Ingredients

FOR THE SALSA:

FOR THE FISH:

Instructions

  • Preheat a gas or charcoal grill.
  • To make the salsa, in a medium bowl, combine the avocado, strawberries, beans, shallot, green onions, cilantro, ginger, lime juice, salt, and cayenne.
  • Mix until the ingredients are well blended and set aside.
  • To make the salad, in a small bowl, whisk together the oil, agave, and lime juice.
  • Put the arugula in a large bowl and toss with the vinaigrette.
  • Season the fish fillets with the salt and pepper.
  • Grill over direct high heat for 7 to 9 minutes, turning the fish once during cooking.
  • The fish should be opaque and flake easily.
  • To serve, pile 1 cup of the arugula salad on each plate.
  • Place a fillet on the salad and top with a heaping spoonful of salsa.

Notes & Wine Advice

The unique combination of healthy fats and phytosterols in avocados are what make them particularly useful in reducing inflammation related to arthritis.
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Course; Fruit / Salad / Taco’s

Nori-Wrapped Mackerel with Wasabi “Mayo”

Nori-Wrapped Mackerel with Wasabi “Mayo”

Mackerel is one of the top picks for anti-inflammatory eating. It’s an oilier fish, which means it’s ultra high in omega-3s. When I ask my cooking class if they ever eat mackerel, the typical response is “only in sushi.” So I was inspired to create a cooked version that would be easy for the home cook. I bake fish in nori for the same reason I use parchment—it steams the fish and prevents it from drying out.
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Ingredients

  • 2 cups water
  • 1 cup brown basmati rice rinsed and drained
  • ¾ teaspoon sea salt divided
  • 2 tablespoons toasted sesame oil
  • 1 tablespoon rice wine vinegar
  • ½ teaspoon minced peeled ginger
  • 1 pound mackerel skin and bones removed
  • 1 1-ounce package nori sheets
  • ¼ cup Soy-Free Vegenaise
  • 2 teaspoons wasabi powder

Instructions

  • Put the water, rice, and ¼ teaspoon of the salt in a large saucepan and bring to a boil over medium-high heat.
  • Reduce the heat to low, cover, and simmer for 45 to 50 minutes, or until all of the water is absorbed.
  • Meanwhile, in a small bowl, combine the oil, vinegar, ginger, and remaining ½ teaspoon salt.
  • Slice the mackerel into strips about 1 inch wide by 3 inches long.
  • Place a strip of mackerel on a sheet nori.
  • Top with about 3 tablespoons of the rice.
  • Drizzle the oil mixture over the rice and carefully roll the nori sheet like a burrito, folding in the ends as you go.
  • Place the rolls in a baking dish, cover with foil, and bake for 15 minutes.
  • Meanwhile, in a small bowl, blend the Vegenaise and wasabi powder.
  • Serve the wrapped mackerel with a generous spoonful of the wasabi mayo for dipping.

Notes & Wine Advice

Spritzing the nori sheets with a little bit of water minutes before filling makes them much more pliable and easier to roll without tearing.
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Course; Fish / Sushi