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Sautéed Broccoli-Shitake Skillet with Panko Nut Crust

I love my veggies I really do. However, sometimes I need to shake up my old standby steamed vegetable dishes a bit. Otherwise, all my healthy intentions for my freshly purchased (or home grown) vegetables go right down the drain, along with said veggies, wilted and sad, devoid of any remaining nutrition in the dead little suckers since I never got them out of my fridge to eat.

I created this recipe to save my own veggies from an untimely demise. I am happy to boast that this recipe it is downright delish! I defy you not to enjoy it. It is a big hit with guests and so easy to make in just about 15 minutes.

The Skinny on Shitakes:

According to the America Cancer Society, Shiitake mushrooms are the second most commonly cultivated edible mushrooms in the world. Studies in animals have found antitumor, cholesterol-lowering, and virus-inhibiting effects in compounds in shiitake mushrooms. Although these finding are not conclusive, including mushrooms in your diet has many other health benefits beyond potentially cancer.

Learn more here

A bit about Broccoli-

This flower vegetable is rich source of vitamin-K; and B-complex group of vitamins like niacin (vit B-3), pantothenic acid (vit.B-5), pyridoxine (vit.B-6), and riboflavin. The flower heads also have some amount of omega-3 fatty acids. Furthermore, it is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Learn more here

Now, on to the Recipe…

 

Sautéed Broccoli-Shitake Skillet with Panko Nut Crust

Sautéed Broccoli-Shitake Skillet with Panko Nut Crust

Yield: 4-6 servings

Ingredients

  • 1/4 Cup Pine Nuts
  • 1/2 Cup Ian’s Naturals Parmesan Garlic Panko breadcrumbs
  • ¼ Cup freshly grated Parmesan cheese
  • 2 Tablespoons unsalted butter
  • 1 Tablespoon olive oil
  • 1 Large medium head of fresh broccoli, cut the tops into florets, trim and peel stems with a vegetable peeler, then slice into bite size slices
  • 10-12 Large shiitake mushrooms. Wipe caps clean with a damp paper towel, trim off ends of stems, then remove stems completely and chop fine. Slice caps into 3 or 4 sections
  • 1 Teaspoon My Sage Gourmet Tuscan Herb Seasoning
  • Freshly ground pepper

Instructions

  1. In a medium size bowl, combine Pine Nuts, Panko breadcrumbs and parmesan cheese. Set aside. 
Cover a rimmed cookie sheet or other broiler safe pan with foil. .Set aside.
  2. Place butter and olive oil in a large skillet over high heat. Add the broccoli and mushrooms, using a large wooden spoon stir to coat broccoli and mushrooms with the butter/oil mixture.
 Cook for 3-4 minutes without stirring or until the broccoli is barely fork tender. It should still be crispy when you taste test it.
  3. Turn Broiler on high, pour cooked broccoli mixture (including butter/oil) onto your cookie sheet
. Sprinkle Pine Nut/Panko/Parmesan mixture over broccoli mixture, place under hot broiler for 1-2 minutes, just until Parmesan is melted-. Watch closely as pine nuts burn easily.
  4. Carefully remove from oven.
  5. Plate and enjoy your creation!

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 311Total Fat: 21gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 31mgSodium: 539mgCarbohydrates: 23gFiber: 7gSugar: 4gProtein: 12g

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© Carol Takakura
Cuisine: Healthy / Category: Vegetarian



 

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Quinoa Pilaf

A Grain or Not a Grain

Quinoa is the subject of many a debate about its classification. I am asked about this a lot by my paleo, gluten free, and other clients with big concerns about whether or not they should eat it.

Here’s the skinny on Quinoa- It is not a grain! Quinoa is the seed of the Chenopodium or Goosefoot plant. It is frequently called a grain because it is used and cooked like one, and is often called an “Ancient Grain” and a “Wholegrain”. These terms can make it confusing, but trust me folks, it is not a grain. It is a gluten free super-seed, Pseudo-cereal.

That being said, even though it is technically a seed, I have heard from a number of people who are grain free that quinoa does not agree with them either. However, for many, including my family, this super-seed has been a lifesaver, and I use it a lot like rice or couscous as well as the flour.

 

Shows an image of a bowl and spoon holding Quinoa

Quinoa Pilaf

Yield: 4 servings
Cook Time: 15 minutes
Total Time: 15 minutes

Ingredients

  • 2 Cups Filtered water
  • 1 Cup Quinoa (soaked, rinsed and cooked according to packaged directions) (I use Ancient Harvest brand
  • 1 onion (diced)
  • 2 Carrots (rough peeled and thinly sliced)
  • 2 celery stems, (finely sliced)
  • ¾-cup fresh mushrooms, stems removed, sliced (I like portabellas, but use what you enjoy most)
  • 1 tablespoons sage
  • 2 cup kale (finely chopped, rib removed)
  • 1 chicken or vegetable bouillon cube or teaspoon of “better than broth”
  • Pinch of Herb de Provence or Sea salt (pinch or so, to taste.. NOTE-go easy on the salt! Since you have bouillon in the recipe it will tend to be a bit salty already)
  • Grapeseed or other high heat oil

Instructions

  1. Soak Quinoa for at least 30 minutes then rinse well until no longer foamy while rinsing, drain in colander.
  2. Bring 2 cups water to a boil; add bouillon or “broth”. Add Quinoa and a pinch of My Sage Gourmet Herbs de Provence, cover and reduce heat to simmer for 12-15 minutes or until liquid is absorbed.
  3. While Quinoa is cooking: Heat a deep skillet to medium heat for one minute, then add 2 tablespoons oil, just enough to cover the bottom of the pan. Next, add onion, carrots and celery, cook until onion is translucent and carrots are soft/crispy(, 3-5 minutes)
  4. Add mushrooms, sage and kale, cook 2-3 minutes.
  5. Add cooked quinoa to skillet, gently stir, turning just to mix with the sautéed vegetable mixture. Add salt only if needed.

Notes

I use Ancient Harvest Brand Quinoa and their pasta line. I find it to be not only delicious but the texture of their pastas hold up in light and heavier sauces. All of their products are gluten free,certified organic and non-GMO. The company is invested in the communities they work with. All of these things and more are the reason Harvest Brand leaves a good taste in my mouth.

To learn more visit http://ancientharvest.com/

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Cuisine: Healthy

 

Want to know more about Quinoa?

Read on

Quinoa-Grains

 

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Baked Avocado Tacos with Ian’s Original Panko Bread Crumbs

As my god daughter Kate would say “easy, peasy lemon squeezy,” panko baked avocado tacos are luscious and smooth on the inside and perfectly crispy on the outside!

Add to that a quickly put together pickled slaw, and spicy salsa!

 

Baked Avocado Tacos with Ian’s Original Panko Bread Crumbs

Baked Avocado Tacos with Ian’s Original Panko Bread Crumbs

Yield: 3-4 servings
Prep Time: 15 minutes
Cook Time: 15 minutes
Total Time: 30 minutes

Ingredients

  • 2 large ripe avocados
  • 2 Tbsp olive oil
  • 2 Tbsp original, unsweetened almond milk
  • 3/4 cup Ian’s original panko bread crumbs
  • 1/4 to 1/2 tsp My Sage Gourmet Herbs de Provence or sea salt
  • A few twists of Freshly grounded pepper
  • 1/2 tsp ground cumin (grind fresh if you can for extra delish)
  • 1/2 tsp garlic powder
  • 6-8 corn tortillas
  • Freshly squeezed Lime juice (plus extra cut lime for garnish)
  • Handful fresh cilantro, chopped
  • Your choice of salsa
  • 1/2- cup cooked, drained black beans
  • QUICK PICKLED SLAW FOR GARNISH:
  • 1 Cup very finely shredded purple and/or green cabbage
  • 2 radishes, shredded, quick pickled with 1/2 cup apple cider vinegar,
  • 1 Teaspoon of fine baking sugar
  • 1 Tablespoon cilantro or parsley finely chopped, and pinch of sea salt and pepper

Instructions

For the Pickled Slaw:

  1. Mix 1 Cup very finely shredded purple and/or green cabbage, 2 radishes, shredded, quick pickled with 1/2 cup apple cider vinegar, 1 Teaspoon of fine baking sugar, 1 Tablespoon cilantro or parsley finely chopped, and pinch of sea salt and pepper)
  2. Let sit 5-15 minutes to infuse, the longer the better. Ok to make a day ahead if you have the time. Place in refrigerator till ready to use.

INSTRUCTIONS

  1. Preheat oven to 450 degrees.
  2. Line a baking sheet with foil.
  3. In a small bowl whisk almond milk, a squeeze of lime and oil together
  4. On a small plate, blend together panko bread crumbs, herbs, pepper, cumin and garlic powder.
 Cut avocados in half and carefully remove pits with a large knife.
Take a metal spoon (tablespoon size) and gently remove the skins of your avocados
  5. One half at a time, place peeled avocado on a cutting board flat side (pit side) up.
  6. Cut into 3 equal parts. Each avocado should yield 6 pieces.
  7. Dip avocados first into almond/lime/oil mixture, then into the panko/spices mixture,
 turning gently, Place on the foil-lined baking sheet and repeat until all avocados are coated.
  8. Bake for 10-12 minutes, or until lightly browned on the exterior.
  9. While avocados are baking:, warm rinsed beans over low heat and heat tortillas, wrapping with a clean kitchen towel
  10. When avocados are done baking, remove from oven and immediately assemble tacos.
  11. Get creative with your toppings. I like mine as is with a bit of pickled slaw. My hubby likes to add a bit of salsa to his.

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Nutrition Information:
Yield: 3 Serving Size: 1
Amount Per Serving: Calories: 681Total Fat: 37gSaturated Fat: 5gTrans Fat: 0gUnsaturated Fat: 29gCholesterol: 3mgSodium: 639mgCarbohydrates: 80gFiber: 20gSugar: 11gProtein: 14g

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© Carol Takakura
Cuisine: Healthy

 

This recipe has been around the foodie block a few times. I want to give a shout out the following for inspiration and adaptations from their versions which are truly delightful.

* Many snippets from The Minimalist Baker
* Inspired by the fried avocado tacos at Port Fonda
* Loosely adapted from Peta

For more delicious reasons why avocados are the best fat around, read my article, I Love Fat

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Tuscan Tuna Salad

 

Shows an image of pita bread stuffed with tuna salad

Tuscan Tuna Salad

Yield: 4 servings
Prep Time: 10 minutes
Total Time: 10 minutes

Ingredients

  • 2 - 5 ounce cans, Safe Catch Brand, Skip Jack Tuna (or their wild Albacore)
  • 1 dozen small grape tomatoes, halved lengthwise
  • 1-2 tablespoons finely minced shallots
  • 2 tablespoons avocado oil
  • 1 15-ounce can Borlotti or Cannellini beans, rinsed and drained well
  • 2 tablespoons freshly squeezed lemon juice
  • 1/4 teaspoon My Sage Gourmet Tuscan Herb Seasoning
  • Freshly ground pepper, to taste

Instructions

  1. Place first 6 ingredients in a medium size serving bowl, stirring gently with a rubber spatula or wooden spoon.
  2. Add My Sage Gourmet Tuscan Herb Seasoning and pepper to taste, mixing gently.
  3. Cover and refrigerate until ready to serve.
  4. Stays fresh for 24-48 hours.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 247Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 10mgSodium: 167mgCarbohydrates: 29gFiber: 7gSugar: 1gProtein: 17g

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© Carol Takakura
Cuisine: Italian

 

 

America – It’s time to Fall in Love with Canned Tuna again!

Read the article

 

Why Eat Canned Tuna?

Learn more

 

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,

Tuna Sauerkraut Egg Salad Sandwich

Photo courtesy of JTT Photography/James Takakura

Tuna Sauerkraut Egg Salad Sandwich

Tuna Sauerkraut Egg Salad Sandwich

Yield: 4 servings
Prep Time: 10 minutes
Total Time: 10 minutes

Ingredients

  • 1 tablespoon olive oil
  • 1 teaspoon Dijon mustard
  • Pinch of freshly ground black pepper
  • Pinch of My Sage Gourmet Herbs de Provence
  • 2 hard-cooked eggs, peeled and chopped
  • 3 tablespoons drained and finely chopped sauerkraut
  • 2 tablespoons minced fresh flat-leaf parsley leaves
  • 2 - 5 ounce cans, Safe Catch Wild Albacore, drained and coarsely flaked
  • 4 sandwich size baguettes or other roll of choice
  • OPTIONAL:
  • Lose the bread and serve atop Butter Lettuce

Instructions

  1. Combine first 7 ingredients in a medium bowl.
  2. Stir well to combine.
 Add tuna; toss gently to blend. (The tuna flake should be coarse.)
  3. Spoon onto toasted baguette slices or Butter Lettuce.

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 409Total Fat: 9gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 93mgSodium: 799mgCarbohydrates: 64gFiber: 4gSugar: 7gProtein: 17g

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© Carol Takakura
Cuisine: Healthy

 

 

America-It’s time to Fall in Love with Canned Tuna again!

Read the article

Tuna-Albacore

Why you should Eat Canned Tuna

Learn more

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