Intern Post - Spring Rolls of Spring

Hi everyone! Wow, there has been far too much space since our last post. Again. Le sigh.

Since late fall I have worked on launching two businesses and also got pregnant! Lots of change 'round these parts. Check out our newly revamped Nutrition Transitions website!

Both of my interns have been wonderfully patient in helping me during this transitional time. They always step up to the plate and do whatever I need done. Kayla and Macy, you are my life savers!

Check out a new post from Kayla, perfect for spring eating and really fun for kids!

*M*

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From Kayla:

What better way to welcome spring and the change of seasons than with some spring rolls? I think there is no better way. So let’s do it.

Spring roll nights are always so fun for me. Loading these babies up is an activity I can share with my boyfriend (and not get OCD with him sharing the kitchen with me). I went to visit my mom this past week and made these with her. She not only loved how they tasted, but we really enjoyed building them together!

This is a great activity for the whole family to enjoy. The assembly is very simple, and you can lay out all of the ingredients before preparing. A little bit of this, a lot of that… none of that—everyone has their choice of what goes in their rolls. Make sure there are lots of colors to choose from! Kiddos will love stuffing their rolls with a little bit of all of the colors—ensuring a nutrient dense meal that’s mighty tasty and mother approved.

As for the dipping, you could go simple and put some soy sauce or tamari on the side. You could even buy or prepare a peanut sauce. Maybe an avocado-lime dressing (1 avocado, ½ cup water, 2 Tbs lime, pinch of salt)? The possibilities are endless. I’ve included what I prepared, along with some links to some sauces you could use. I’ve found that these often don’t need sauce, especially if you use plenty of fresh herbs like mint, basil and/or cilantro—but the dipping is part of the fun.

Spring Rolls of Spring

Brown Rice Wrappers

A shallow baking dish, at least 2 inches thick

Water, previously boiled

Fresh veggies, shredded or julienned—here’s what I used:

•        Shredded or whole basil, mint and cilantro 
•        Red cabbage
•        Carrots, shredded
•        Thinly sliced avocado
•        Cucumber, julienned
•        Bell pepper, julienned

Sweet potato, cooked and thinly sliced in strips (leave out if you want all fresh veggies)

Nori seaweed

Sesame seeds (for topping)

Other ideas:

Mango, orange or strawberries

Shrimp

Crispy or fresh tofu strips

Brown or sushi rice

Quinoa

Vermicelli or rice noodles

Beets, asparagus, radishes, green onions, Swiss chard, spinach, kale, zucchini, sprouts…

Assembly:

I like to lay out all of my filling possibilities on a cutting board and line up my rice paper, water dish, assembly board or plate and nori so that I can just go in order.

• Dip the rice paper in the water, massaging until it becomes pliable. Flip and massage the other side. You should feel the paper start to soften. Remove after about 15-20 seconds or so.  This really depends on how hot the water is.
• Lay the paper flat. If using, add the nori to the center. Then add a few pieces of each of the desired fillings. Align in the middle so they are all going in a line across the paper. (e.g.: 6-8 carrot shreds, 3-4 cucumber pieces, 1-2 avocado slices, 3-4 pepper slices, small pinch of mint and basil, a big pinch of cilantro [because it’s my favorite], big pinch of cabbage)
• Fold in the short ends over the filling. Roll to close, like a burrito.
• Sprinkle with sesame seeds and serve.

Dipping sauces:

Almond Butter Dipping Sauce from Minimalist Baker

Soy Ginger Dipping Sauce from Alton Brown

Hot Chili and Nahm Jeem Gratiem Sauces from Bounteous

Sweet & Sour Orange Oolong Sauce from Thirsty for Tea

Miso-Sesame Dipping Sauce from Oh My Veggies

Enjoy, and have fun!

Kayla

Speedy Supper #2 - Arugula Salad with White Beans and Pesto, Grilled Sesame Sweet Potatoes, and Grilled Hoisin Chicken with Scallions

This post, the second in my Speedy Suppers series, utilized three recipes from the Real Simple "Simple 3-ingredient Recipes" article in the July 2011 issue. They're called "recipes," but don't be intimidated - these are simple instructions as to how to put a few things together for a quick and healthy meal, no complicated ingredients required! Thus, making three "recipes" for dinner really is as simple as making sure to have 9 ingredients on hand. I used the following recipes: Arugula Salad with White Beans and Pesto, Grilled Sesame Sweet Potatoes, and Grilled Hoisin Chicken with Scallions.

This is all the stuff you'll need!

You can make the salad a few hours ahead of time or prepare it while you're grilling the chicken and sweet potatoes. These recipes are great, too, because you can prep everything ahead of time and just throw it on the grill when you are ready. Plus, this minimizes clean up of pots and pans!

Arugula Salad with White Beans and Pesto

Ingredients:

4 cups arugula

1 15.5 ounce can cannellini beans, rinsed

1/3 cup pesto (aim for olive oil-based pesto)

Sea salt and black pepper

Instructions:

In a medium bowl, toss together the arugula, beans, pesto, and 1/4 teaspoon each sea salt and black pepper.

Grilled Sesame Sweet Potatoes

Ingredients:

1 1/2 pounds sweet potatoes, peeled and cut into 1/2-inch wedges

1 tablespoon canola oil (I used sesame oil because I avoid canola)

Sea salt and black pepper

1 teaspoon toasted sesame oil

2 teaspoons toasted sesame seeds

Instructions:

Heat the grill to medium. In a large bowl, toss the potatoes with the canola oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper.

Grill the potatoes, covered, until tender and lightly charred, 5-7 minutes per side. Drizzle with the sesame oil and sprinkle with the sesame seeds.

(I toasted the sesame seeds by adding them to a heat-safe bowl in the convection toaster oven for about 5 minutes.)

Grilled Hoisin Chicken with Scallions

Ingredients:

4 6-ounce boneless, skinless chicken breasts (I used chicken cutlets, which I had on-hand)

3 teaspoons canola oil (I used sesame oil)

Sea salt and black pepper

2 bunches scallions

1/4 cup hoisin sauce (I found mine at Whole Foods; it's gluten-free)

Instructions:

Heat grill to medium. Brush the chicken with 1 teaspoon of the oil and season with 1/4 teaspoon each salt and pepper.

In a medium bowl, toss the scallions with the remaining 2 teaspoons of oil and 1/4 teaspoon each salt and pepper.

Grill the chicken, covered, until cooked through, 4-7 minutes per side. Brush with the hoisin sauce and turn occasionally during the last 3 minutes of cooking.

(Put the hoisin sauce in a bowl to make for easier brushing on the chicken while at the grill.)

After the chicken has cooked for 5 minutes, grill the scallions, turning occasionally, until tender, 2 to 4 minutes.

Serve all recipes together and enjoy your speedy, yet elegant and flavorful, supper! (I threw a few croutons on the salad for the crunch my husband enjoys!)

Enjoy!

*M*

Speedy Supper #1 - Red Curry-glazed Salmon

I've been trying to simply many parts of my life lately, including my cooking life. ("Trying" is the key word...) While traveling for work, I came across a really interesting article in Real Simple magazine that showcased 3-ingredient recipes. It seemed to fit my "less is more" mantra as of late and gave me an idea for a blog series: Speedy Suppers!

Most of my clients like to cook and even have a few fun recipes up their sleeves; they just struggle finding the time to make tasty, healthy meals for themselves and their families. I wanted to showcase a few recipes that are extremely simple yet flavorful for even the most pressed-for-time cook. (Note: the magazine article I snagged these from considers olive oil, salt, and pepper as "freebies" and doesn't consider them part of the 3 ingredients. I adapted the recipes slightly to accommodate my ingredient preferences.)

This first Speedy Supper features Real Simple's Red Curry-glazed Salmon. I served it with a homemade salad of mixed beans, chopped onion, avocado, red wine vinegar, olive oil, garlic powder, and salt and pepper.

Red Curry-glazed Salmon

Ingredients:

4 5-oz pieces salmon filet (or 2 larger pieces, shown here)

1 tablespoon Thai red curry paste

1 tablespoon canola oil (I avoid canola so used sesame oil or coconut oil)

1 teaspoon light brown sugar (I used honey)

Sea salt and black pepper

Instructions:

Heat broiler. Place the salmon on a foil-lined broilerproof baking sheet.

In a small bowl, mix together the curry paste, oil, sugar (honey), 1/2 teaspoon of salt, and 1/4 teaspoon pepper.

This is my extra cool Crate and Barrel electric salt and pepper mill:

Dividing evenly, brush the salmon with the curry paste mixture.

Broil until salmon is opaque throughout, 5-7 minutes. Serve with a big salad or mixed veggies.

My favorite part? Leftovers for lunch the next day!

Enjoy - with less stress and more time!

*M*

Pad Thai

I just had a totally awesome, go-back-for-seconds (if you're still hungry) dinner. Pad Thai is one of my all-time favorite dishes, and I really wanted to see if I could make a healthier home version. Mission accomplished.

As usual, I consulted my favorite website, EatingWell.com, for ideas, and boy did it deliver! This dish was easy to make and tasted just like the "real thing," just less oily and a bit lighter. Check it out here.

I bought all of these ingredients at Sprouts, but I'm sure you can get them at most large grocery stores or Whole Foods.

Pad Thai
3 servings (1 1/3 cups each)

Ingredients:
4 oz dried rice noodles
2 tsp. peanut oil (I used sesame oil)
3 cloves garlic, minced (I used 4)
1 large egg, lightly beaten
8 oz small shrimp, peeled and deveined
2 cups mung bean sprouts
1/2 cup sliced scallion greens
3 T. rice vinegar
2 1/2 T. fish sauce
2 T. sugar (I omitted this)
1 tsp. chili-garlic sauce
2 T. chopped dry roasted peanuts

Instructions:
Soak rice noodles in warm water for 20 minutes. (Instead of doing this, I just boiled them in hot water for 4-5 minutes, or until soft.)


(Dry noodles):


(Post boiling):


Heat oil in wok over high heat until very hot.


Add the garlic and stir-fry until golden.


Add the eggs and cook, stirring, until scrambled. You can add one, like the instructions recommend...



...or 3 if you really like eggs...


Add the shrimp and cook until they turn pink and curl, about 2 minutes.



Drain the noodles and add to the walk, tossing with tongs until they are soft and curl, about 1 minute.


Add bean sprouts:


Scallion greens:




Vinegar:


Fish sauce:



Chile-garlic sauce (and sugar if you use it):


Toss until shrimp are heated throughout. Add peanuts and serve with lime wedge.


Serve with a nice big green salad and enjoy! If you make one thing this month, and you seriously love Pad Thai, I highly recommend trying it out!


*M*