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 % |
Sunday, April 29, 2018
Perfect Hollandaise
Adapted from Classic Egg Dishes
Ingredients
6 egg yolks
4 T. lemon juice
1/4-1/2 t. chipotle powder
1/2 t. salt
2 t. dry mustard powder
1 c. butter, melted
Directions
Add all ingredients except butter into blender jar. Melt butter and add to blender. Blend at low speed 15-20 seconds, until it thickens. (If you're careful, it'll all fit into a pint wide-mouth canning jar, using an immersion blender. The six egg whites will fit in a one-cup canning jar.)
Makes ~2 c.
Nutrition Facts
Ingredients
6 egg yolks
4 T. lemon juice
1/4-1/2 t. chipotle powder
1/2 t. salt
2 t. dry mustard powder
1 c. butter, melted
Directions
Add all ingredients except butter into blender jar. Melt butter and add to blender. Blend at low speed 15-20 seconds, until it thickens. (If you're careful, it'll all fit into a pint wide-mouth canning jar, using an immersion blender. The six egg whites will fit in a one-cup canning jar.)
Makes ~2 c.
Nutrition Facts
| Servings 16.0 2 T. | |
| Amount Per Serving | |
| calories 125 | |
| % Daily Value * | |
| Total Fat 13 g | 20 % |
| Saturated Fat 8 g | 39 % |
| Monounsaturated Fat 4 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 100 mg | 33 % |
| Sodium 157 mg | 7 % |
| Potassium 15 mg | 0 % |
| Total Carbohydrate 1 g | 0 % |
| Dietary Fiber 0 g | 0 % |
| Sugars 0 g | |
| Protein 1 g | 2 % |
| Vitamin A | 9 % |
| Vitamin C | 2 % |
| Calcium | 1 % |
| Iron | 1 % |
Perfect Eggs Benedict
Ingredients
4 slices oven-cooked bacon
4 poached eggs
4 T. Hollandaise
2 English muffins (homemade or Sourdough) or 4 slices good bread, such as ciabatta or English muffin bread, barely toasted.
Directions
Pre-heat the oven for the bacon, as it will take the longest. Put on the poaching water to boil and add the vinegar. Arrange the bacon on the tray. While waiting for the oven to heat and the water to boil, start the Hollandaise. Put the bacon in the oven. Adjust the water temperature as needed and watch it a bit to make sure it will stay at a constant simmer. Use the lid if necessary. Prepare a plate with paper towels to drain the bacon. Slice the bread or split the muffins and place them in the toaster. When the bacon is at least half done, slip the eggs into the simmering water. (Wait longer if you want softer eggs.) Start the bread for the lightest toasting. Remove the bacon from the oven and drain on the prepared plate. Add the butter and blend the Hollandaise. Assemble the eggs Benedict: toast, bacon, egg, Hollandaise. Enjoy!
Nutrition Facts
| Servings 2.0 | |
| Amount Per Serving | |
| calories 475 | |
| % Daily Value * | |
| Total Fat 29 g | 45 % |
| Saturated Fat 13 g | 65 % |
| Monounsaturated Fat 4 g | |
| Polyunsaturated Fat 1 g | |
| Trans Fat 0 g | |
| Cholesterol 562 mg | 187 % |
| Sodium 697 mg | 29 % |
| Potassium 78 mg | 2 % |
| Total Carbohydrate 28 g | 9 % |
| Dietary Fiber 1 g | 4 % |
| Sugars 1 g | |
| Protein 27 g | 55 % |
| Vitamin A | 21 % |
| Vitamin C | 2 % |
| Calcium | 28 % |
| Iron | 18 % |
Perfect Poached Eggs
Adapted from The Kitchn's How To Easily Poach an Egg
Ingredients
1.5" water in the bottom of the pan
4 large eggs
2 T. rice vinegar or other mild-tasting vinegar
Salt and freshly ground black pepper, if desired
Directions
Add 1.5" of water to the pan (I used a 4 qt. pot for four eggs) and bring to a boil on high. Add the vinegar. Take the water down to a simmer: Turn the heat down and let the water relax into a brisk simmer. You should see bubbles coming up to the surface, but it won't be rolling. (It's easier and quicker to control the simmer if you bring it to a boil first, then reduce the heat rather than trying to get it to the perfect simmer from the get-go.) (Medium-low on my stove. You can also control the simmer level using a lid. Too close to boiling? Remove the lid. Not simmering enough? Add the lid.)
Crack each egg into a small dish. This will help you ease the egg into the water.
The vinegar is optional, but many people like to add vinegar to the boiling water because it helps the loose, billowy white cohere to itself and cook into a more compact shape. The taste is not noticeable in the finished egg, although you might notice a firmer, more "squeaky" texture to the white.
Use the dish to carefully lower the egg into the water and then tip it out into the water. Make sure the water is at a bare simmer.
Cook for 4 minutes for one egg, to obtain an egg halfway between gooey runny yolk and firm hard-boiled yolk. Add 30 seconds for each additional egg. 5:30 was medium for the first two eggs (I need to shorten this time in the future) and a total of 7:30 was a creamy well-done for the second pair of eggs. (The final cooking time for a poached egg is very much up to you, and it depends on how well you like your eggs done and how hot the water is. But 4 minutes, give or take, in lightly simmering water, will give you a firm white and a gooey but still runny yolk.)
Use a slotted spoon to remove the egg from the water. Tip to drain excess water from the top. Optionally, pat the egg dry lightly with a paper towel.
Season and eat! Place the poached egg on a salad, piece of toast, or a plate and season to taste with salt and pepper. Eat immediately!
Recipe Notes
Poaching Multiple Eggs: If you want to poach multiple eggs at once, make sure your pan is big enough to accommodate all your eggs without crowding them; poach in batches if necessary. Crack each egg into its own dish before you start and slip them into the water one after the next. Add an extra 30 seconds or so to the cooking time for each extra egg.
Nutrition Facts
Ingredients
1.5" water in the bottom of the pan
4 large eggs
2 T. rice vinegar or other mild-tasting vinegar
Salt and freshly ground black pepper, if desired
Directions
Add 1.5" of water to the pan (I used a 4 qt. pot for four eggs) and bring to a boil on high. Add the vinegar. Take the water down to a simmer: Turn the heat down and let the water relax into a brisk simmer. You should see bubbles coming up to the surface, but it won't be rolling. (It's easier and quicker to control the simmer if you bring it to a boil first, then reduce the heat rather than trying to get it to the perfect simmer from the get-go.) (Medium-low on my stove. You can also control the simmer level using a lid. Too close to boiling? Remove the lid. Not simmering enough? Add the lid.)
Crack each egg into a small dish. This will help you ease the egg into the water.
The vinegar is optional, but many people like to add vinegar to the boiling water because it helps the loose, billowy white cohere to itself and cook into a more compact shape. The taste is not noticeable in the finished egg, although you might notice a firmer, more "squeaky" texture to the white.
Use the dish to carefully lower the egg into the water and then tip it out into the water. Make sure the water is at a bare simmer.
Cook for 4 minutes for one egg, to obtain an egg halfway between gooey runny yolk and firm hard-boiled yolk. Add 30 seconds for each additional egg. 5:30 was medium for the first two eggs (I need to shorten this time in the future) and a total of 7:30 was a creamy well-done for the second pair of eggs. (The final cooking time for a poached egg is very much up to you, and it depends on how well you like your eggs done and how hot the water is. But 4 minutes, give or take, in lightly simmering water, will give you a firm white and a gooey but still runny yolk.)
Use a slotted spoon to remove the egg from the water. Tip to drain excess water from the top. Optionally, pat the egg dry lightly with a paper towel.
Season and eat! Place the poached egg on a salad, piece of toast, or a plate and season to taste with salt and pepper. Eat immediately!
Recipe Notes
Poaching Multiple Eggs: If you want to poach multiple eggs at once, make sure your pan is big enough to accommodate all your eggs without crowding them; poach in batches if necessary. Crack each egg into its own dish before you start and slip them into the water one after the next. Add an extra 30 seconds or so to the cooking time for each extra egg.
Nutrition Facts
| Servings 2.0 2 eggs | |
| Amount Per Serving | |
| calories 140 | |
| % Daily Value * | |
| Total Fat 9 g | 14 % |
| Saturated Fat 3 g | 15 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 430 mg | 143 % |
| Sodium 130 mg | 5 % |
| Potassium 0 mg | 0 % |
| Total Carbohydrate 2 g | 1 % |
| Dietary Fiber 0 g | 0 % |
| Sugars 0 g | |
| Protein 12 g | 24 % |
| Vitamin A | 12 % |
| Vitamin C | 0 % |
| Calcium | 4 % |
| Iron | 8 % |
Perfect Easy Bacon
Adapted from The Kitchn's How To Make Perfect Bacon in the Oven
Ingredients
1 to 2 lbs. sliced uncured bacon (10-14 slices fit on one of my baking sheets)
Directions
Preheat the oven to 400°F. Arrange a rack in the lower third of the oven and heat to 400°F. If you're cooking 2 sheets of bacon, position a second rack in the top third of the oven.
Arrange the bacon on a baking sheet. Lay the bacon on the baking sheet(s) in a single layer. The bacon can be close together, but don't let it overlap or the bacon will stick during cooking.
Bake the bacon. Bake until the bacon is deep golden-brown and crispy, 15 to 20 minutes. Exact baking time will depend on the thickness of the bacon and how crispy you like it. Begin checking around 12 minutes to monitor how quickly the bacon is cooking. The bacon fat will sputter and bubble as the bacon cooks, but shouldn't splatter the way it does on the stove top. Using paper towels, mop up the bacon grease as needed so the bacon isn't totally submerged in grease.
Transfer the bacon to a plate lined with paper towels. Remove the bacon from the oven and use tongs to transfer it to a plate lined with paper towels to drain and finish crisping. Serve immediately.
Clean up: Discard any excess grease and soak the pan(s) in water for easy cleanup.
Recipe Notes
Even crispier bacon: For even crispier bacon, fit a metal rack over the foil-lined baking sheet and lay the raw bacon on the rack. Elevating the bacon allows it to cook from all sides and become extra-crispy.
Storage: Refrigerate leftover bacon for 1 week or freeze it for up to 3 months; warm the bacon in the microwave before serving.
Nutrition Facts
Ingredients
1 to 2 lbs. sliced uncured bacon (10-14 slices fit on one of my baking sheets)
Directions
Preheat the oven to 400°F. Arrange a rack in the lower third of the oven and heat to 400°F. If you're cooking 2 sheets of bacon, position a second rack in the top third of the oven.
Arrange the bacon on a baking sheet. Lay the bacon on the baking sheet(s) in a single layer. The bacon can be close together, but don't let it overlap or the bacon will stick during cooking.
Bake the bacon. Bake until the bacon is deep golden-brown and crispy, 15 to 20 minutes. Exact baking time will depend on the thickness of the bacon and how crispy you like it. Begin checking around 12 minutes to monitor how quickly the bacon is cooking. The bacon fat will sputter and bubble as the bacon cooks, but shouldn't splatter the way it does on the stove top. Using paper towels, mop up the bacon grease as needed so the bacon isn't totally submerged in grease.
Transfer the bacon to a plate lined with paper towels. Remove the bacon from the oven and use tongs to transfer it to a plate lined with paper towels to drain and finish crisping. Serve immediately.
Clean up: Discard any excess grease and soak the pan(s) in water for easy cleanup.
Recipe Notes
Even crispier bacon: For even crispier bacon, fit a metal rack over the foil-lined baking sheet and lay the raw bacon on the rack. Elevating the bacon allows it to cook from all sides and become extra-crispy.
Storage: Refrigerate leftover bacon for 1 week or freeze it for up to 3 months; warm the bacon in the microwave before serving.
Nutrition Facts
| Servings 6.0 2 slices | |
| Amount Per Serving | |
| calories 90 | |
| % Daily Value * | |
| Total Fat 6 g | 9 % |
| Saturated Fat 2 g | 10 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 25 mg | 8 % |
| Sodium 300 mg | 13 % |
| Potassium 58 mg | 2 % |
| Total Carbohydrate 1 g | 0 % |
| Dietary Fiber 0 g | 0 % |
| Sugars 0 g | |
| Protein 10 g | 20 % |
| Vitamin A | 0 % |
| Vitamin C | 0 % |
| Calcium | 0 % |
| Iron | 2 % |
Monday, April 23, 2018
Apricot Blueberry Whey Protein Smoothie
Ingredients
1/2 c. water
3/8 c. plain 2% Greek yogurt
3/4 c. frozen blueberries
4-6 dried Turkish apricots
1-2 scoops whey protein powder, enough to add 20g protein
Directions
Blend and enjoy!
DIY Smoothie Pack Directions
Blend everything except the mango, water, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag. Freeze. Empty the bag into a blender. Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon! Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie. Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes.
Nutrition Facts
1/2 c. water
3/8 c. plain 2% Greek yogurt
3/4 c. frozen blueberries
4-6 dried Turkish apricots
1-2 scoops whey protein powder, enough to add 20g protein
Directions
Blend and enjoy!
DIY Smoothie Pack Directions
Blend everything except the mango, water, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag. Freeze. Empty the bag into a blender. Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon! Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie. Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes.
Nutrition Facts
| Servings 1.0 | |
| Amount Per Serving | |
| calories 286 | |
| % Daily Value * | |
| Total Fat 2 g | 3 % |
| Saturated Fat 1 g | 6 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 11 mg | 4 % |
| Sodium 59 mg | 2 % |
| Potassium 601 mg | 17 % |
| Total Carbohydrate 40 g | 13 % |
| Dietary Fiber 5 g | 21 % |
| Sugars 33 g | |
| Protein 29 g | 58 % |
| Vitamin A | 3 % |
| Vitamin C | 20 % |
| Calcium | 109 % |
| Iron | 7 % |
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