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Make Ahead After School Snacks

Tags: breakfast, Breakfast Makes Cents, market street, oatmeal, Overnight Oats, recipes, registered dietitians

Wednesday, September 2, 2015 9:30:00 AM

Fall can be a busy time of year as the kids head back to school for the day and after-school activities for the night. Running from school to soccer practice to piano lessons makes it hard to focus on good nutrition for the kids. Take away the pressure by planning ahead and preparing some healthy, kid-friendly snacks to enjoy after school. Here are a few of our favorite …
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Dietitian Spotlight: Kodiak Waffle Sandwich

Tags: market street, Build A Better Meal, breakfast, Back To School, Market Street Registered Dietitians

Wednesday, September 6, 2017 4:43:15 PM

When you hear “breakfast sandwich” do you imagine something wrapped in paper that you grab on your way to work or school? If so, you’re not alone. Breakfast sandwiches can be a great way to start the day because they are often packed with protein and carbohydrates, but some sandwiches can add unwanted fat, calories and sodium to this humble breakfast.

Instead of waiting in …
» Read More
Mediterranean Crescent Ring

Tags: healthy, market street, meatless, mediterranean diet, october, recipe, registered dietitians, vegetarian, vegetarian awareness month, vegetarian meals

Wednesday, October 21, 2015 9:30:00 AM

Our last recipe for Vegetarian Awareness month is the Mediterranean Crescent Ring. Filled with spinach, artichokes, olives peppers and of course cheese, it's a delicious and filling way to provide a vegetarian meal for you and your family.

Mediterranean Crescent RingYield: Serves 16 portionsFor the filling:1 (10 oz) package chopped spinach, thawed and water …
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Dietitian Spotlight: Breakfast Toast Strips with Yogurt Dip

Tags: market street, Market Street Registered Dietitians, Build A Better Meal, breakfast

Monday, September 11, 2017 2:12:56 PM

While we wish every morning was as calm and collected as a weekend morning, that’s just not the case. These breakfast toast strips can help make those crazy weekday mornings a little less chaotic. They’re super simple to make and can even be made beforehand and frozen for when you’re in a rush to get out the door.

Not only are they easy to make, but they have many essential …
» Read More
Roasted Turkey

Tags: A Pleasant Little Kitchen, thanksgiving

Wednesday, November 15, 2017 11:52:00 PM

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.

Visit her full blog or find out more about her here.

Roasting a turkey for the first time is a BIG deal.

Let me restart. Cooking a turkey, whether it’s your first time or 50th time is a BIG deal. There’s many reasons for the enormity of this project.

First off, a turkey is a large piece …
» Read More
Honey Grilled Peaches

Tags: A Pleasant Little Kitchen, grilling, Dessert, summer

Monday, June 18, 2018 10:53:00 AM

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.

Visit her full blog or find out more about her here.

If the grill is hot, why stop the cooking fun when the main dish is finished. Grill dessert too.

Why, you ask? Because you can, it’s fun AND it’s unexpected.

The perfect dessert recipe to start with is honey grilled peaches.

Grab a …
» Read More
Grilled Old Bay Pork Tenderloin and Grilled Baked Beans

Tags: A Pleasant Little Kitchen, Father's Day, grilling

Thursday, June 14, 2018 10:53:00 AM

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.

Visit her full blog or find out more about her here.

It might seem peculiar to make someone cook dinner for their special day, however on this occasion I feel like the two go hand-in-hand.

Grilling and Father’s Day were made for one another. The joy of being outdoors, cooking over flames …
» Read More
Dinner For One

Tags: market street, Dinner Recipes, A Pleasant Little Kitchen

Friday, January 20, 2017 7:18:00 PM

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.

Visit her full blog or find out more about her here.

Just because there's one mouth to feed doesn't mean dinner needs to be void of tastiness. A meal for one can be just as delicious as a meal for five.

On several occasions I have conversations with those that want recipes for one. The …
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Dietitian Spotlight: Vegetarian Spicy Korean Bibimbap Bowls

Tags: market street, Market Street Registered Dietitians, Build A Better Meal, vegetarian

Friday, March 24, 2017 11:11:03 AM

People often go out to eat for Korean food, but who knew you can enjoy those delicious flavors right in your own kitchen? This recipe will satisfy your kick for Korean food. The great thing about this meal is how quickly and simply it can be made, but the best part is that this recipe is full of flavorful nutrients.

A huge part of Korean food is cabbage and can be found in …
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Dietitian Spotlight: Top Sirloin with Grilled Ratatouille

Tags: market street, Market Street Registered Dietitians, Build A Better Meal

Thursday, July 27, 2017 1:34:00 PM

One of the benefits of adhering to an allergy-friendly diet is that most meals are simple and minimally processed. For example, this steak and veggie recipe is literally steak, veggies and a few herbs and seasonings.

In fact, it is not uncommon to see people have a two-fold improvement in their health. First, by eliminating the offensive allergen and second because the diet …
» Read More

10 Information Results For cooking classes

Make Ahead After School Snacks

Fall can be a busy time of year as the kids head back to school for the day and after-school activities for the night. Running from school to soccer practice to piano lessons makes it hard to focus on good nutrition for the kids. Take away the pressure by planning ahead and preparing some healthy, kid-friendly snacks to enjoy after school. Here are a few of our favorite nutritious make-ahead snacks that can be whipped up in no time!   Banana Butter Wraps Provides: fruit, healthy fats, protein What you’ll need: 1 large tortilla (choose whole wheat for added fiber or corn for a gluten-free option) 1 banana ¼ cup nut butter Honey Cinnamon Instructions: 1. Place tortilla on a flat surface and spread a thin layer of the nut butter over it. 2. Lightly drizzle some honey and sprinkle some cinnamon on top of the nut butter. 3. Place a banana at one end of the tortilla and tightly roll the tortilla around the banana. 4. Slice the wrap into bite size pieces and store in a plastic container. Oat Cereal BarsProvides: Whole grains, healthy fats, protein, fruit What you’ll need:1/3 cup nut butter1/3 cup honey2 cups whole-grain cereal flakes2 cups oat and bran O's cereal2 tablespoons chopped, unsweetened dried fruit8x8 baking pan and cooking sprayMicrowave-safe bowls Instructions: 1. Spray an 8x8 baking pan with cooking spray and set aside.2. Microwave the nut butter and honey on high for 30 seconds in a microwave safe bowl. Stir until well blended.3. Combine cereals and dried fruit in large microwave-safe bowl. Microwave on high for 1-1 ½ minutes, stirring intermittently.4. Slowly pour and stir the almond and honey mixture into the cereal and fruit mixture until well-combined.5. Press an even layer into your baking pan. Cover and place in refrigerator to let set (about 10 min).6. Cut into 2 inch squares and store in plastic container or plastic bags.Note: the Oat Cereal Bars can be made gluten free by using your favorite gluten free cereals. Veggie & Hummus Kabobs Provides: vegetables, proteinWhat you’ll need:1 large carrot, peeled1 sweet bell pepper1 cucumber1 container cherry tomatoes1 container hummustoothpicks or small skewersInstructions:1. Prepare the vegetables by slicing the cucumber and carrots into ¼ inch round pieces and cutting the bell pepper into 1 inch squares. Leave tomatoes as is.2. Layer a dollop of hummus onto each piece of vegetable. 3. Place a toothpick or skewer through the center of each vegetable to create a layer of hummus between each. Don’t forget to include one of each veggie!4. Layer the kabobs in a storage container and store in the refrigerator until ready to eat.Today's blog provided by guess blogger Shannon Costello. Shannon is a dietetics student at Texas Woman's University with a B.S. in Exercise Sports Science from Howard Payne University. She has experience working in corporate wellness and hosting culinary classes for all ages. In her free time she enjoys running, yoga, crafting, and trying new recipes. Read More

Dietitian Spotlight: Kodiak Waffle Sandwich

When you hear “breakfast sandwich” do you imagine something wrapped in paper that you grab on your way to work or school? If so, you’re not alone. Breakfast sandwiches can be a great way to start the day because they are often packed with protein and carbohydrates, but some sandwiches can add unwanted fat, calories and sodium to this humble breakfast. Instead of waiting in the drive-through, make your own. With a few simple tweaks, this meal can be a nutritious way to start your day. To avoid a boring breakfast, make the sandwich using waffles instead of bread. And to save some time, make and freeze the sandwiches ahead of time for a grab-and-go option.   Kodiak Cakes are a wonderfully versatile product that can help you make the perfect breakfast sandwich. To be honest, who doesn’t love eating waffles for breakfast? Made with 100% whole grain wheat and oat flours, Kodiak Cakes are full of flavor, fiber and important nutrients. For the meat portion of your breakfast sandwich, we recommend adding Jennie-O Lean Turkey Breakfast sausage for a good source of protein without adding any extra fat. This delicious breakfast sausage has only 1 gram of saturated fat and 5 grams of total fat per serving! To finish it off, try adding some sauteed spinach for an extra kick of flavor and nutrients. This tasty combo will start your morning and your energy-levels off in the right direction!    Kodiak Waffle Sandwich Yield: 1 sandwich   Ingredient: • 1 ¼ cup Kodiak Cakes Protein Packed Pancake & Flapjack Mix • 2 XL egg • 1 cup milk + 1 Tbsp milk • Cooking spray • 2 oz Sargento Shredded Mexican Style Cheese • 2 oz Jennie-O Lean Turkey Breakfast Sausage, cut into thin patties • Salt and Pepper   Directions: 1. Prepare 1 serving Kodiak Cakes (1 ¼ cup Kodiak cake mix, 1 cup milk, 1 egg), stir to combine. Spray waffle iron with cooking spray. Fill iron with waffle batter and cook until golden brown.  *If preparing ahead, cool for 5 minutes and freeze in proper storage bag. 2. Spray a skillet with cooking spray and heat over medium heat. Whisk 1 egg and 1 Tbsp milk. Cook eggs to a medium scramble. Season with salt and pepper to taste. Top with 1 oz shredded cheese and allow to  melt. Remove egg and cheese; set aside and place skillet back onto medium heat. 3. Portion 2 oz turkey and shape into a round patty. Cook in a skillet over medium heat until done. 4. Layer 1 waffle, 1 oz shredded cheese, eggs with cheese, sausage patty, and top with 2nd waffle. Read More

Mediterranean Crescent Ring

Our last recipe for Vegetarian Awareness month is the Mediterranean Crescent Ring. Filled with spinach, artichokes, olives peppers and of course cheese, it's a delicious and filling way to provide a vegetarian meal for you and your family. Mediterranean Crescent RingYield: Serves 16 portionsFor the filling:1 (10 oz) package chopped spinach, thawed and water squeezed out1 (12 oz) jar marinated artichoke hearts, chopped1 cup shredded mozzarella cheese1/2 cup feta cheese1/2 cup diced roasted red bell pepper1/4 cup finely chopped kalamata olives2 tablespoon pine nuts, lightly toasted1 teaspoon fresh cracked pepper1/2 cup mayonnaise ( I used roasted corn aioli)2 tablespoons fresh chopped sageFor the dough:2 (8 oz) packages of crescent rolls1 egg white, lightly beaten2 tablespoons mozzarella cheesecooking spray1. Heat oven to 375 degrees F2. In a bowl, use a fork to toss together the filling ingredients, in any order. Set aside.3. On a large baking sheet sprayed lightly with cooking spray, arrange the crescent dough, separating the dough into triangles along the perforations: lay the dough triangles, overlapping slightly at the corners, so that the short end of the triangles form a circle.4. Spoon the spinach filling around the circle formed by the overlapping dough triangles. Gently fold the long end of each triangle over the filling to form the ring.5. Brush the dough lightly with egg white and sprinkle with mozzarella cheese.6. Bake at 375 degreed F for 20 minutes or until filling is heated through and the crescent dough is browned and toasty. Slice and serve!Cost: $1.29 per serving/ $ 20.73 totalNot including spices, egg white, cheese topping, or cooking sprayRecipe inspired by Ericasrecipes.com Today's blog provided by Breanna Brinkley, Texas Woman's University Dietetic Intern. Breanna is a dietetic intern and currently working on a M.S. in Nutrition Sciences at TWU with a B.S. in Nutrition Sciences from Baylor University.  Read More

Dietitian Spotlight: Breakfast Toast Strips with Yogurt Dip

While we wish every morning was as calm and collected as a weekend morning, that’s just not the case. These breakfast toast strips can help make those crazy weekday mornings a little less chaotic. They’re super simple to make and can even be made beforehand and frozen for when you’re in a rush to get out the door. Not only are they easy to make, but they have many essential nutrients that will keep you and your family full closer to lunchtime. The base of this recipe is Kodiak Cakes which are versatile and can be made into waffles, pancakes, or these yummy breakfast strips. It’s also a great combination of whole grain and protein and there are no fillers, added sugars, added fat or artificial ingredients. The combination of Kodiak Cake mix and the Naturi yogurt will provide plenty of protein to help your children’s growing bones. While this breakfast is definitely kid-friendly, it’s great for every member of your family.   Breakfast Toast Strips with Yogurt Dip Yield: 1 serving   Ingredient: • 1 ¼ cup Kodiak Cakes Protein Packed Pancake & Flapjack Mix • 1 cup milk • 1 XL egg • Cooking spray • Naturi Yogurt of choice • Cinnamon • Sliced bananas • Sliced strawberries • Walnuts • Honey   Directions: 1. Prepare 1 serving Kodiak Cakes (1 ¼ cup Kodiak cake mix, 1 cup milk, 1 egg) , stir to combine. Spray waffle iron with cooking spray. Fill iron with waffle batter and cook until golden brown. Cut 1 waffle into 3-4 pieces of toast sticks. *If preparing ahead, cool for 5 minutes and freeze in proper storage bag. 2. Mix yogurt and cinnamon. 3. Top waffle sticks with a sprinkle of cinnamon and a drizzle of honey. Dip the waffle stick into the yogurt mixture and enjoy with fresh fruit. Read More

Roasted Turkey

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  Roasting a turkey for the first time is a BIG deal. Let me restart. Cooking a turkey, whether it’s your first time or 50th time is a BIG deal. There’s many reasons for the enormity of this project. First off, a turkey is a large piece of meat. Whether you’re a seasoned cook or not, cooking it to perfection is a tricky endeavor because of the size. The size affects thawing time, ease of handling (let’s face it, 16 pounds of anything can be a little cumbersome to pick up, twirl around, brine and stuff), cooking time and ease of carving. The turkey might be the one of the most intimidating items to prepare for the American cook. Second, individuals are in the kitchen increasingly less these days. To automatically jump into the kitchen and whip up a deliciously cooked bird (and multiple side dishes) can be daunting simply for the fact that cooking is something people are not comfortable with. Thanksgiving requires A LOT of time in the kitchen and the turkey is often the center piece. Third, the turkey (and this is my opinion) is probably one of the least eaten pieces of the Thanksgiving spread. While there is ritual involved in the turkey preparation, removal from the oven and carving of the golden turkey, this large bird can be unenjoyable to eat because it is overcooked, under seasoned, etc. etc…. This all goes back to my main point. The turkey, while a nostalgic symbol of American pride and history, is a BIG piece of meat to cook. It can be tricky. Plus when you add in all the other delicious and irresistible side dishes, Thanksgiving can be overwhelming. Today, with the many conveniences of prepared food it has become common for many families (mine included) to allow others to prepare the turkey for you while the side dishes and desserts are prepared at home. I have seen Market Street’s turkeys and they look spectacular and I will say it is very tempting to allow their skilled cooks to tackle this project. Not this year though. This year is YOUR year to make the turkey and make it well. Let me throw a curve ball. Let Market Street prepare the sides (because have you tried their praline sweet potatoes and green been casserole?) this year and let this recipe guide you to a beautifully and easily cooked turkey. I mean, Thanksgiving is about American tradition and cooking a turkey is something more than likely a long line of your family members have done. Let this bird be an homage to family memories in the kitchen. To bypass all the craziness that is grocery shopping around Thanksgiving, you can even let Market Street shop for you. All you need to do is pick it up at the store (OR have it dropped off on your doorstep). The beauty of online shopping with Market Street is that your 15 pound organic turkey will be delivered to your door step along with all the brining ingredients (which I’ve detailed below). Now, take a deep breath. You’ve got this. Market Street’s got this. We’re all here to support you on your big turkey day. Good luck and Happy Thanksgiving. Roasted Turkey   Author note: The first roasted turkey recipe my husband and I ever cooked was Alton Brown’s. His method of roasting is complete and thorough. We have never roasted a turkey any other way. While the brine and stuffing recipe is A Pleasant Little Kitchen’s, the cooking method is 100% Alton Brown’s.   Ingredients for the brine 2 gallons cold water 1 apple juice 1 1/3 cups kosher salt 1 cup brown sugar 2 tablespoons peppercorns 1 tablespoon allspice berries 2 tarragon sprigs 4 thyme sprigs 4 rosemary sprigs 2 garlic cloves, halved 1 onion, halved 1 apples, quartered 2 inch fresh ginger pieces, peeled 1 12-18 pound turkey   Directions 1. Place all ingredients in a large stock pan. Heat the brine until sugar and salt have dissolved, stir occasionally. Remove the brine from the heat and bring to room temperature. 2. Remove the turkey from the packaging. If there is anything inside the turkey cavity (neck, giblets, etc.) remove these items as well. 3. Place the turkey in a 32 quart plastic container. Pour the cooled brine over the turkey. 4. Place the turkey into the fridge and let brine for at least 12 hours, up to 24 hours.   Ingredients for the turkey 1 garlic, halved 1 onion, halved 1 apple, quartered 1 tablespoon peppercorns 1 tablespoon allspice berries 2 tarragon branches 3 thyme sprigs 3 rosemary sprigs canola oil   Directions 1. Heat the oven to 500F. 2. Remove the turkey from the brine. Rinse the turkey and pat dry with paper towels. 3. Place the turkey on a large rimmed baking sheet. 4. Sprinkle the peppercorns and allspice berries in the bottom of the turkey cavity. Stuff the cavity with the remaining aromatics. After stuffing the turkey, truss the wings and legs to form a compact shape. This will help with even cooking and makes for a better presentation. 5. Place the turkey on a roasting pan and lather the turkey with canola oil. 6. Roast the turkey at 500F for 30 minutes. 7. After 30 minutes, reduce the oven temperature to 350. 8. Remove the turkey from the oven and insert an oven-safe thermometer into the thickest part of the breast. 9. Return the turkey to the oven and cook until the internal temperature reaches 155F. 10. This will take 2 - 2 1/2 hours, depending on the exact weight of the turkey. 11. Peek at the turkey (without opening the oven) with about 30 minutes to go. If the breast skin is getting too dark, place a double piece of foil over it to shield it from the heat during the remainder of the cooking. 12. Remove the turkey from the oven and allow to cool for at least 20 minutes prior to carving. Read More

Honey Grilled Peaches

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  If the grill is hot, why stop the cooking fun when the main dish is finished. Grill dessert too. Why, you ask? Because you can, it’s fun AND it’s unexpected. The perfect dessert recipe to start with is honey grilled peaches. Grab a brown paper bag full of peaches at Market Street and let them ripen at home (if they’re not already ripe). Cut these golden beauties in half and then drizzle with local honey. Place face down onto the grill and warm them up for about six minutes. What’s wonderful is that the steps to this summer-fresh dessert are few and the outcome is a sweet dessert that is healthy and appealing to many. Looking for something a little more indulgent? Not a problem! Take a jaunt down the freezer aisle at Market Street and pick up some Tillamook vanilla ice cream to pair with the grilled peaches. If you’re craving a little bit more goodness with your grilled peaches and vanilla ice cream snag a freshly baked pound cake from the Market Street Bakery. Easy peasy. Honey Grilled Peaches (with ice cream and pound cake) is a summer-fresh dessert that carries on the beauty of outdoor cooking— no mess inside and a sweet summer experience. Honey Grilled Peaches Serves 4-8 Author note: The more ripe the peaches are, the less grilling time is necessary.   4-8 peaches honey pound cake, sliced (optional) vanilla ice cream (optional) fresh mint, for topping (optional)   1) Heat the grill to 350-400 degrees. 2) Slice the peaches in half. Remove the pit. 3) Drizzle the peach halves with honey. Place on the grill face down and grill for 4-6 minutes. 4) Remove and top with fresh mint. Serve immediately. Or place 1-2 peaches into a bowl with a slice of pound cake and a scoop of ice cream. Top with mint, serve immediately. Read More

Grilled Old Bay Pork Tenderloin and Grilled Baked Beans

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  It might seem peculiar to make someone cook dinner for their special day, however on this occasion I feel like the two go hand-in-hand. Grilling and Father’s Day were made for one another. The joy of being outdoors, cooking over flames with loved ones by your side is the perfect evening for the men in my life—husband, father, brothers and uncles. For me, it seems perfectly natural to celebrate these tremendous men by letting them cook. Of course, cooking together is always better. Grilled Baked Beans and Grilled Pork Tenderloin is the perfect way to tag-team the Father’s Day dinner celebration. While this is not a one-pot wonder, it is simple to prepare and easy to grill. So here’s the shopping plan: 1. Groceries: Head to Market Street and grab all of the required ingredients for the baked beans and the pork tenderloin. Don’t forget chips, salsa and guac from the Food-to-Go Department! 2. Equipment: If you don’t own a cast iron skillet, now’s the time to get one. And no surprise here, the fantastic Market Street has one ready for you to pick-up down the baking aisle, across from the spices. 3. Gift: Next, make your way to the dish department and grab one of the coolest gifts for dad: a Corkcicle koozie. 4. Drinks: Finally, grab his favorite beverage—canned or bottled. It will be the perfect partner for that brand new koozie.   Once home fill that new cast iron skillet with all of the baked bean ingredients (side note: the only chopping involved is for the onions and bacon. Hurrah!) Pass the torch to the grill master and allow him to put the beans on the grill at 350°. These beans will cook for about 45 minutes to an hour, which is the perfect time to shower him with gifts. Pop the Corkcicle koozie filled with his favorite drink and give a toast! To a man who leads! To a man who loves! To a man who provides! While the beans are cooking pop back into the kitchen and take out the pork tenderloin. Slather it with Old Bay, let the meat sit at room temperature for about 30 minutes, which is all you need for the beans to finish. Once the beans are finished, bring them back inside and increase the grill temperature to 400 degrees. The pork tenderloin will need to be cooked at a higher temperature for about 20 minutes. Which is perfect! Now’s the time to let more celebration continue with a starter of chips, homemade salsa and guacamole from Market Street. Celebrate these wonderful men outdoors this June with open flame, great presents and a delicious meal of grilled baked beans and pork tenderloin. Happy Father’s Day! Grilled Old Bay Pork Tenderloin and Grilled Baked Beans   for the grilled baked beans Author note: To cook the beans indoors, cook for 45 minutes to 1 hour in a 350 degree oven. Stir once or twice.   2 cans navy beans, rinsed and drained 1 cinnamon stick 2 bay leaves, torn in half 5 cloves garlic, crushed 5 slices of bacon, cut into 1/2 inch pieces 1 1/2 cups yellow onion, diced 2 cups low-sodium chicken stock 3/4 teaspoons cayenne 1 teaspoon kosher salt 2 teaspoons yellow mustard 3 teaspoons tomato paste 2 tablespoons brown sugar 2 tablespoons maple syrup 1 tablespoon apple cider vinegar   1) Prepare the grill for indirect heat at 350 degrees. 2) Place the ingredients into a large cast iron skillet and stir to combine. 3) Place the skillet onto the grill, using an indirect cooking setup.  4) Close the grill lid and let cook 45 minutes to 1 hour, or until the baked bean sauce reaches a desired consistency. Stir the beans every 20 minutes. Serve warm.   for the Old Bay Pork Tenderloins 2 1 1/2 pound pork tenderloins 3/4 teaspoon kosher salt 1 1/2 to 2 teaspoons Old Bay Seasoning   1) Remove the tenderloins 30 minutes before grilling. 2) Heat the grill to 350-400 degrees. 3) Place the pork onto the grill and grill over direct heat for 15-20 minutes or until the temperature reaches 140 degrees, rotating and turning every 5-10 minutes for even cooking. 4) Remove the pork and cover. Let rest for 10 minutes. Slice and serve warm. Read More

Dinner For One

Post and images by guest blogger, Rebecca White, of A Pleasant Little Kitchen.  Visit her full blog or find out more about her here.  Just because there's one mouth to feed doesn't mean dinner needs to be void of tastiness. A meal for one can be just as delicious as a meal for five. On several occasions I have conversations with those that want recipes for one. The reason varies. "My husband travels and I don't want to eat hot dogs at 4:45 pm with my children." "I'm single, but I still want to eat a nice dinner." "My spouse works nights and I'm left to fend for myself at dinner time." Whatever it is, take heart. I'm here to help make those dinners for one flavorful and something to get excited about. This menu involves recipes that can feed many. As cook and controller of the kitchen, it will be your job to halve some of the recipes (which will be noted) and then repurposed in following meals. I encourage you to take these leftovers for lunch the following day. You'll not only eliminate a sad desk lunch, but you will also save a little money. Take a peek at this week's cooking adventure: Simmered Tomatoes with Crusty Bread, Prosciutto, Manchego Cheese and Apples Tomato Fettuccini with Balsamic Flank Steak Flank Steak Tacos with Chimichurri and Black Bean Puree Spicy Garlic Shrimp and Black Bean Puree with Chimichurri Black Bean Puree, Runny Egg and Tortillas   Monday Simmered Tomatoes with Crusty Bread, Prosciutto, Manchego Cheese and Apples When it comes to the crusty bread, have fun! The bakery at Market Street provides a variety of small rolls so you don't have to purchase a giant loaf. One of my favorites is the garlic rosemary bread. Want the bread sliced to order? Just ask, the bakers are happy to help! Tuesday Pair Fettuccini with Simmered Tomatoes and Balsamic Marinated Skirt Steak I recently perused the pasta section and was amazed at the selection of pasta. It ranges from the basic spaghetti to the more unique shape, tortiglioni (from the Mario Batali line of pasta). *for the skirt steak, halve all ingredients* Wednesday Skirt Steak Tacos with Chimichurri and Black Bean Puree Slice the leftover skirt steak into thin strips, place in tortillas, top with sour cream and chimichurri. *black bean puree, halve all ingredients* Thursday Spicy Garlic Shrimp with Black Bean Puree and Chimichurri *for the spicy garlic shrimp, halve all ingredients* Friday Black Bean Puree and Runny Egg Skillet with Tomatoes and Tortillas Heat up the black beans in a skillet alongside sliced cherry tomatoes. Add an egg with three minutes left to cook. Serve warm with tortillas.   Recipes   Simmered Tomatoes with Crusty Bread, Prosciutto, Manchego Cheese and Apples Author note: the addition of kalamata olives would give this olive oil dip a salty punch. Ingredients:  ½ cup extra-virgin olive oil 1 rosemary sprig 2 large garlic cloves, chopped 1 cup cherry tomatoes, cut into bite sized pieces 1 tablspoon balsamic vinegar ½ teaspoon kosher salt cracked black pepper   Directions:  1) Heat the extra-virgin olive oil, garlic, rosemary and salt on medium-low heat for about five to eight minutes. Stir occasionally in order to prevent the garlic from burning. 2) Next, add the tomatoes and increase to medium heat. Cook for an additional three to four minutes. 3) Pour into a bowl, add the vinegar and top with cracked pepper. Serve with warm, crusty toasted bread. Adding Prosciutto, Manchego Cheese and Apples to this meal would be a delicious touch!   Balsamic Marinated Skirt Steak Author note: When cooking steak, consider the thickness of the cut for cooking time. For a thicker cut of meat, increase the cooking time. For a thinner cut of meat, reduce the cooking time. Ingredients:  3/4 cup balsamic vinegar 1 tablespoon Dijon mustard 4 garlic cloves, rough chopped 2 teaspoons koshers salt 1 tablespoon lemon juice 1 teaspoon red pepper flakes 1/4 cup extra-virgin olive oil 2 branches of rosemary 2-3 pounds skirt steak   Directions:  1) In a rectangular baking dish, combine the vinegar, mustard, garlic, salt, lemon juice and red pepper flakes and stir to combine. 2) Slowly add the oil in a steady stream, whisking constantly. Add the rosemary sprigs. 3) Place the skirt steak in the marinade. Cover and place in the fridge. Marinate for four hours (or overnight). Flip occasionally. 4) Remove the steak from the fridge about 30 minutes before cooking. Pat dry and set aside. Pour the marinade into a saucepan and reduce until the thickness coats the back of a spoon. 5) Place the oven rack to the upper most level. Heat the broiler to 500 degrees. 6) Place the steak on a broiling pan and broil 6 minutes per side (for a medium doneness) for a total of 12 minutes. Remove from the oven, wrap in foil and let rest for 10 minutes. 7) Cut the skirt steak in thin slices, against the grain. Serve with reduced marinade.   Chimichurri Author note: Chimichurri is an Argentinian condiment. It’s traditionally served on top of grilled meats and vegetables. I also enjoy using it on nachos, pizza and runny eggs. It works deliciously as a marinade as well. This food processor method makes for a very quick cooking process. Note that the longer the chimichurri marinates, the tastier it becomes. Ingredients:  3/4 cup fresh parsley, lightly packed (leaves and thin stems only) 2 tablespoons fresh oregano, lightly packed 1 tablespoon fresh thyme 5 garlic cloves, quartered 1 1/2 teaspoon kosher salt 1/2 cup extra-virgin olive oil 1/3 cup red wine vinegar 1 teaspoon dry red pepper flakes   Directions:  1) Place all ingredients into a food processor, except for the red pepper flakes. Puree until herbs and garlic is chopped and the ingredients are well incorporated. 2) Pour into a glass container and stir in the red pepper flakes. Cover and store in fridge for at least 1 hour.   Black Bean Puree Author note: This recipe is the perfect make-ahead dish. It can be stored in the fridge for three to four days. It is a versatile recipe — serve it as a side dish, a condiment for tacos or a dip for tortilla chips. Use less liquid for a bean dip or more liquid to serve it as soup. Ingredients:  1 ½ cups dried black beans 2 tablespoons extra-virgin olive oil 1 green bell pepper, core removed and rough chopped ½ yellow onion, rough chopped 1 teaspoon oregano 1 teaspoon paprika 1 ½ teaspoon cumin 1 ½ teaspoon kosher salt (or 2 teaspoons if you prefer beans a little salty) ½ teaspoon red wine vinegar ½ bunch of cilantro, chopped three to four times   Directions:  1) Rinse and sort the beans to remove any undesirable pieces. Then, in a large pan, soak the beans with 8 cups of cold water for 6 to 8 hours or overnight and cover with a lid. 2) Drain the beans and then rinse with cold water. Place the beans back into the pan and cover with 6 cups of water. 3) Bring the beans to a boil and lower the heat to a simmer. Simmer the beans with the lid tilted for 1 ½ hours or until soft. Stir occasionally and , if necessary, add water to keep the beans submerged. 4) Meanwhile, heat the olive oil over medium heat in a medium-sized skillet. Add the pepper, onion and salt and saute until the vegetables are softened, about 8 to 10 minutes. 5) Once the vegetables are softened add the oregano, paprika and cumin to the pan. Stir in the spices to evenly cover and coat the vegetables. Cook for an additional 2 to 4 minutes or until fragrant. 6) When the beans are finished cooking and are soft and tender, drain all but 1 ½ cups of cooking liquid. 7) Add the cooked vegetables and cilantro. With an immersion blender (or a food processor or blender) puree the beans until smooth. 8) Once the beans are smooth, add the vinegar and heat through at a low heat for five minutes. Stir occasionally to prevent the beans from sticking to the bottom of the pan. 9) Salt to taste and serve warm.   Spicy Garlic Shrimp Author note: Two mixing bowls are required for this recipe. Ingredients:  3 tablespoons extra-virgin olive oil 4 garlic cloves, chopped 1 teaspoon kosher salt ½ teaspoon cayenne ½ teaspoon paprika zest of 1 lemon juice of 1 lemon ¼ cup chopped chives 1 pound shrimp   Directions:  1) Heat the oven to 400 degrees. 2) In a medium sized mixing bowl place 2 tablespoons of oil, 2 cloves of chopped garlic, ½ teaspoon of salt, ¼ teaspoon of cayenne, ¼ teaspoon of paprika and the lemon zest. Stir well to combine 3) In a second medium sized bowl place 1 tablespoon of of oil, 2 cloves of chopped garlic, ½ teaspoon of salt, ¼ teaspoon of cayenne, ¼ teaspoon of paprika, juice of 1 lemon and the chives. Stir well to combine and set aside. 4) Add the shrimp to the first bowl (the bowl without the chives) and turn the shrimp several times to coat. 5) Pour the shrimp mixture onto a foil-lined baking sheet. Spread the shrimp out into an even single layer. 6) Place the shrimp into the oven and cook until pink, about 8 to 10 minutes. 7) Remove the shrimp from the oven and with a slotted spoon place the cooked shrimp into the second bowl. 8) Turn the shrimp several times to coat well.  *This dish is delicious topped with a crumbly cheese and served warm with black bean puree. However it is also a tasty dish served cold with chilled avocado and cucumber soup. Read More

Dietitian Spotlight: Vegetarian Spicy Korean Bibimbap Bowls

People often go out to eat for Korean food, but who knew you can enjoy those delicious flavors right in your own kitchen? This recipe will satisfy your kick for Korean food. The great thing about this meal is how quickly and simply it can be made, but the best part is that this recipe is full of flavorful nutrients. A huge part of Korean food is cabbage and can be found in nearly every meal. The red cabbage in this recipe gives a peppery flavor and is a source of fiber. The vibrant purplish-red coloring is caused by flavonoids that are great antioxidants. Cabbage is also rich in vitamin C, vitamin K and vitamin A. Overall, cabbage can help to prevent chronic diseases, boost the immune system, and maintain healthy bones.         Sesame oil is also used extensively throughout Korean dishes. There are a variety of nutrients in sesame oil including unsaturated fatty acids, calcium, zinc, magnesium, and iron. The unsaturated fatty acids and magnesium can aid with cholesterol levels and blood pressure, which can benefit overall heart health. Zinc is important for skin health. The sesame oil also provides another source of antioxidants. This tasty ingredient goes beyond just cooking oil; it provides a nutty, rich flavor and many different nutritional benefits. We hope you love spicy food, because this recipe calls for Sriracha  Sriracha is made from red chili peppers which have a certain chemical that can help boost your metabolism. This kick of Sriracha is sure to also boost your taste buds and get you ready for another bite.   Vegetarian Spicy Korean Bibimbap Bowls Ingredients 2 medium zucchini, chopped 1 cup shredded carrots ¼ cup shredded red cabbage 16 oz. mushrooms ½ Tbsp. sesame oil 1 package udon noodles (2 servings) ½ Tbsp. coconut oil 2 Eggs 2 Tbsp. sriracha Instructions 1) Cook the zucchini, shredded carrots, and red cabbage in about 1½ cups of water until the vegetables have softened (but still have a little bit of crunch to them). 2) While the vegetables are cooking, sauté the mushrooms over medium heat in the sesame oil until they have reduced in size. 3) Microwave the udon noodles according to directions. Arrange each bowl with udon noodles, zucchini noodles, carrots, cabbage, and mushrooms. 4) Heat the coconut oil over medium heat until you see ripples begin to form. Lightly fry each egg, allowing the whites to fully cook. Top each bowl with an egg and sriracha. Serve and enjoy! Nutrition Information Calories: 404 Fat: 14 Carbohydrates: 106 Protein: 20 Read More

Dietitian Spotlight: Top Sirloin with Grilled Ratatouille

One of the benefits of adhering to an allergy-friendly diet is that most meals are simple and minimally processed. For example, this steak and veggie recipe is literally steak, veggies and a few herbs and seasonings.  In fact, it is not uncommon to see people have a two-fold improvement in their health. First, by eliminating the offensive allergen and second because the diet is improved so much. Fruits and veggies become the star of the meal, people begin reading food labels and choosing foods with fewer ingredients they don’t recognize, food quality instead of quantity is the primary focus. Over and over chefs say that the best recipes are those that use simple, high quality ingredients and let the flavors do the talking. This is a truly simple and delicious recipe. Everyone, even those with food allergies, can enjoy this delicious Top Sirloin with Grilled Ratatouille dish this summer.   Top Sirloin with Grilled Ratatouille   Ingredients 1 lb Rancher's Reserve top sirloin (let steak come to room temperature before grilling) Salt and pepper to taste 2 cups grape tomatoes, halved 2 tbsp balsamic vinegar 1 10 oz yellow squash, cut into 1/2" thick rounds 1 10 oz zucchini, cut into 1/2" thick rounds 4 green onions, trimmed 1 10 oz eggplant, cut crosswise into 1/2" thick rounds Cooking spray 2 tbsp thinly sliced fresh mint 2 tbsp extra virgin olive oil ½ cup loosely packed fresh basil leaves   Directions 1. Preheat grill to high. Pat dry the steaks and season with salt and pepper. 2. Combine tomatoes, vinegar and 1/2 tsp each salt and pepper in a large bowl. 3. Coat squash, zucchini, green onions and eggplant with cooking spray. Grill squash, zucchini, green onion (2 min), and eggplant (3 min) uncovered or until tender and grill marks appear. Coarsely chop green onions and combine all grilled veggies with the tomato-vinegar mixture. Add mint, basil and oil and toss to coat. 4. Grill steaks 4-5 minutes per side or until desired doneness. Remove steaks from grill and let rest for 5 minutes. Serve with vegetable mixture. Read More

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Dietitian Spotlight: Kodiak Waffle Sandwich

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Dietitian Spotlight: Vegetarian Spicy Korean Bibimbap Bowls

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