Adapted from TheKitchn's Smart Tip: Keep Berries Fresh Longer with This Washing Method
A salad spinner is an excellent way to wash berries a quart at a time. Half-full of 3:1 water:vinegar to wash, empty to spin dry, store in a clean air-tight container with cotton or paper towels and change them daily. Rinse in clear water immediately before using or freezing to remove the mild vinegar flavor. (My method is a little different than the linked one, but serves me well.)
Thursday, June 28, 2018
High Protein French Toast Casserole with Fresh Strawberries
Adapted from High Protein French Toast Casserole with Blueberries
Ingredients
1/2 12 oz. Challah loaf, cut into 1.5" cubes
4 eggs
1.5 c. egg whites
1 c. milk
2-4 scoops unflavored whey protein powder, enough to add 40g protein (~1/4 c. of the kind I use)
1.5 T. pure vanilla extract
1 t. orange extract
¼ c. Grade B maple syrup
1 T. cinnamon
1/2 t. nutmeg
1/4 t. salt
1 T. brown sugar
1 c. pecans, coarsely chopped (optional)
2 c. sliced fresh strawberries
butter to grease pan
Directions
Grease 9"x13" glass baking pan with butter. Place cubed bread in pan.
Mix eggs, egg whites, milk, extracts, syrup, whey, salt, and spices else in a pitcher or bowl that can hold at least a quart of liquid. Whisk thoroughly or blend with an immersion blender.
Preheat oven to 350˚F. Pour liquid mixture over the bread. Make sure that all bread is covered by liquid mixture. Allow to sit for as long as it takes to make the topping. Mix pecans and brown sugar together and sprinkle before placing in the oven. Bake for about 25 minutes or until there is no longer any liquid.
Cool slightly before serving. Top with fresh berries and enjoy!
(I think I'll double the protein powder next time.)
Nutrition Facts
| Servings 8.0 | |
| Amount Per Serving | |
| calories 327 | |
| % Daily Value * | |
| Total Fat 15 g | 22 % |
| Saturated Fat 2 g | 11 % |
| Monounsaturated Fat 7 g | |
| Polyunsaturated Fat 3 g | |
| Trans Fat 0 g | |
| Cholesterol 97 mg | 32 % |
| Sodium 374 mg | 16 % |
| Potassium 247 mg | 7 % |
| Total Carbohydrate 37 g | 12 % |
| Dietary Fiber 8 g | 31 % |
| Sugars 12 g | |
| Protein 16 g | 32 % |
| Vitamin A | 5 % |
| Vitamin C | 19 % |
| Calcium | 30 % |
| Iron | 10 % |
Monday, June 11, 2018
Cilantro Lime Dressing
Adapted from Cilantro Lime Dressing
Ingredients
1/2 c. lime juice
1/4 c. honey
1/8 c. sunflower seed oil
2 large cloves garlic
1 whole shallot, or a tiny amount of onion
1/4 t. ground chipotle powder
1/2 t. salt
1/4 t. fresh cracked black pepper
1/2 t. ground yellow mustard powder
1/2 c. cilantro, roughly chopped
Directions
Blend with an immersion blender. Makes ~1 c.
Nutrition Facts
Ingredients
1/2 c. lime juice
1/4 c. honey
1/8 c. sunflower seed oil
2 large cloves garlic
1 whole shallot, or a tiny amount of onion
1/4 t. ground chipotle powder
1/2 t. salt
1/4 t. fresh cracked black pepper
1/2 t. ground yellow mustard powder
1/2 c. cilantro, roughly chopped
Directions
Blend with an immersion blender. Makes ~1 c.
Nutrition Facts
| Servings 8.0 | |
| Amount Per Serving 1 oz. | |
| calories 53 | |
| % Daily Value * | |
| Total Fat 4 g | 5 % |
| Saturated Fat 0 g | 2 % |
| Monounsaturated Fat 3 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 10 mg | 0 % |
| Potassium 35 mg | 1 % |
| Total Carbohydrate 6 g | 2 % |
| Dietary Fiber 0 g | 1 % |
| Sugars 5 g | |
| Protein 0 g | 0 % |
| Vitamin A | 0 % |
| Vitamin C | 9 % |
| Calcium | 1 % |
| Iron | 1 % |
Tuesday, June 5, 2018
Teriyaki Flank Steak
Adapted from Grilled Flank Steak with Rosemary
This isn't an adaptation, but my honey found and made the recipe, and they're both keepers, so I'm putting it in my digital recipe collection! Pair this with a massive sheet pan of roasted vegetables!
Ingredients
1/2 c. soy sauce
1/2 c. olive oil
4 1/2 T. honey
6 large garlic cloves, minced
3 T. chopped fresh rosemary or 1 tablespoon dried
1 1/2 T. coarsely ground black pepper
1 1/2 t. salt
1 2-pound flank steak
Directions
Mix all ingredients except steak in 13 x 9 x 2-inch glass baking dish. Add steak and turn to coat. Cover and refrigerate 2 hours, turning occasionally.
Prepare barbeque (medium-high heat) or preheat broiler. Remove meat from marinade; discard marinade. Grill steak to desired doneness, about 4 minutes per side for medium-rare.
Transfer steak to work surface. Let stand 5 minutes. Cut across grain into thin strips Arrange on platter and serve.
Nutrition Facts (not including discarded marinade)
This isn't an adaptation, but my honey found and made the recipe, and they're both keepers, so I'm putting it in my digital recipe collection! Pair this with a massive sheet pan of roasted vegetables!
Ingredients
1/2 c. soy sauce
1/2 c. olive oil
4 1/2 T. honey
6 large garlic cloves, minced
3 T. chopped fresh rosemary or 1 tablespoon dried
1 1/2 T. coarsely ground black pepper
1 1/2 t. salt
1 2-pound flank steak
Directions
Mix all ingredients except steak in 13 x 9 x 2-inch glass baking dish. Add steak and turn to coat. Cover and refrigerate 2 hours, turning occasionally.
Prepare barbeque (medium-high heat) or preheat broiler. Remove meat from marinade; discard marinade. Grill steak to desired doneness, about 4 minutes per side for medium-rare.
Transfer steak to work surface. Let stand 5 minutes. Cut across grain into thin strips Arrange on platter and serve.
Nutrition Facts (not including discarded marinade)
| Servings 4.0 | |
| Amount Per Serving | |
| calories 348 | |
| % Daily Value * | |
| Total Fat 14 g | 21 % |
| Saturated Fat 5 g | 23 % |
| Monounsaturated Fat 3 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 110 mg | 37 % |
| Sodium 1272 mg | 53 % |
| Potassium 90 mg | 3 % |
| Total Carbohydrate 4 g | 1 % |
| Dietary Fiber 1 g | 4 % |
| Sugars 2 g | |
| Protein 49 g | 97 % |
| Vitamin A | 1 % |
| Vitamin C | 3 % |
| Calcium | 2 % |
| Iron | 23 % |
Monday, June 4, 2018
Sheet Pan Sage Turkey Breast and Vegetables
Ingredients
1 head romanesco, chopped into bite-size pieces
2 short celery stalks, chopped into 1/2" pieces
3 medium parsnips, chopped into 3/4" cubes
5 medium carrots, chopped into 3/4" cubes
1/2 small onion, roughly chopped
2 large cloves garlic, minced
a dozen shishito (or other mild tiny) peppers, trimmed and quartered, or 1/8 serrano, minced
1 T. minced fresh rosemary
salt and pepper, to taste
1-2 T. extra-virgin olive oil
1.5 lbs. boneless, skinless turkey breast (two)
3 T. butter
1/8 t. salt
1 T. minced fresh sage
Directions
Preheat the oven to 375˚F. Arrange two racks to divide the oven into thirds.
In a large bowl, mix all the vegetables, and toss with olive oil, rosemary, salt, and pepper. Distribute evenly on two half-size sheet pans, leaving space on one for the turkey breasts. (This can also be done on one large sheet pan.)
Soften (or melt) the butter, and mix with sage and salt. Pat the turkey breasts dry with paper towels and dredge in the butter until coated. Place on the open space on one sheet pan with ~1/2" between the two breasts.
Place the pan with meat in the bottom third of the oven, and the vegetables in the top third. Roast for 30 minutes, or until the turkey reaches 160˚F in the thickest part. (Switch the two pans halfway through if you don't have a convection oven.)
After removing the pans from the oven, tent the one with the turkey with aluminum foil for five minutes before serving.
Nutrition Facts
| Servings 4.0: 6oz. meat + 3c. veg. | |
| Amount Per Serving | |
| calories 402 | |
| % Daily Value * | |
| Total Fat 16 g | 24 % |
| Saturated Fat 7 g | 35 % |
| Monounsaturated Fat 5 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 123 mg | 41 % |
| Sodium 1606 mg | 67 % |
| Potassium 817 mg | 23 % |
| Total Carbohydrate 28 g | 9 % |
| Dietary Fiber 9 g | 35 % |
| Sugars 10 g | |
| Protein 40 g | 81 % |
| Vitamin A | 268 % |
| Vitamin C | 179 % |
| Calcium | 16 % |
| Iron | 21 % |
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