Herbs - Dried vs. Fresh

As you become familiar with my recipes you will notice many of them call for dried herbs. I believe dried is the most economical way to introduce flavor into my dishes. Fresh herbs purchased at the local grocery store, or produce market can cost $2.99 or more per package. Not only is fresh expensive, the shelf life is very short and I end up wasting them.

I must say, many varieties of dried herbs are more potent than their fresh counterpart, as fresh herbs contain much water. The drying process removes the water and concentrates the flavor. The dried vs. fresh substitution can vary from herb to herb, and whether it is ground or crushed. The general ratio is 1 to 3
(e.g. 1 teaspoon dried herb to 3 teaspoons fresh herb).  

Herbs and spices should be stored in an airtight container, away from heat and moisture. Herbs can be stored in the refrigerator, where they will retain their flavor for a longer period of time. The recommended length of storage is up to 12 months. To judge the freshness of your dried herbs just place a small amount in the palm of your hand and rub with your fingers to crush. The aroma should be quite fragrant and not dull.

Generally speaking, I find that the flavor of dried herbs holds up better in salad dressings that will be stored in the refrigerator, in marinades and rubs, and in sauces that will cook for a while. I will use fresh herbs to finish a dish, in a quick pan sauces and other quick dishes, or where the cooking process will not diminish their flavor. My favorite fresh herbs are parsley, cilantro, mint and rosemary. 

Purchasing good quality spices and herbs is key. You can stretch your dollar and boost the flavor profile of your food. I purchase most of my herbs and spices from a local spice store.  The spices I purchase contain no stabilizers or anti-caking agents, just pure spice.  To maximize the savings, I buy herbs and spices in bulk size packets, usually 4 to 8 ounce packets, and transfer to spice jars as needed. 

Linguine with Shrimp in a Spicy Cream Sauce

I hope you enjoy this dish as much as I do! This shrimp dish is served in a rich and creamy sauce over linguine pasta. I first developed this recipe about two years ago, and have since reconstructed it into a healthier dish. The recipe calls for either multigrain or whole wheat linguine; for a change you can try using a flavored linguine.  I used a wheat linguine that was processed with spinach, basil and garlic…it added an extra depth of flavor and color to the dish.

Healthy Ingredients:

• Fat free half and half
• Fat free and low sodium chicken broth
• Whole Wheat or Multigrain Pasta

Linguine with Shrimp in a Spicy Cream Sauce

Servings: 6 servings

12 oz. Package Multigrain or Whole Wheat Linguine, cooked and drained

Shrimp and Vegetables - Ingredients:

1¼ lb. Raw Shrimp – Medium Size, peeled and deveined
1 Tbls. Dried Parsley
¼ to ½ Tsp. Old Bay Seasoning, 30 % Less Sodium, add amount according to your preference
½ Tsp. Sweet Paprika
¼ Tsp. Ground Black Pepper
¼ Tsp. Onion Powder
¼ Tsp. Garlic Powder
¼ Tsp. Ground Thyme
2 Tbls. Extra Virgin Olive Oil
2 Small Sprigs of Fresh Rosemary
1 Small Onion, diced
3 Celery Stalks, sliced thin, about ¼ inch thick
½ Large Red Bell Pepper, cut in a small dice
3 Cloves of Garlic, minced

Juice of ½ Fresh Lemon

 

Cream Sauce - Ingredients:

1½ Tbls. Whole Wheat Flour

1 Tbls. Dried Parsley

¼ Tsp. Dried Dill Weed

¼ Tsp. Old Bay Seasoning, 30% Less Sodium

¼ Tsp. Ground Mustard Powder

½ Cup 1% Milk

½ Cup Chicken Broth, Fat Free and Low Sodium

¼ Cup Fat-Free Half and Half Cream

3 Tbls. Mirin

1 Small Sprig of Fresh Rosemary

Note:  Mirin is a Japanese cooking wine and can be found in the international isle of the grocery store.  Once opened, I store it in the refrigerator and use it in stir-fry dishes.  If you cannot find mirin, you can substitute with 2 tablespoons of Dry Sherry.

Prepare linguine according package directions; drain and set aside.

Prepare the Shrimp and Vegetables:

Rinse shrimp under cold water and drain in a colander.  Transfer drained shrimp to a medium mixing bowl.

In a small mixing bowl combine dried parsley, Old Bay, paprika, ground pepper, onion powder, garlic powder, and thyme; mix to combine.  Sprinkle spice mixture over shrimp and mix to coat; set aside.

Heat a 12 inch skillet on medium high. To the skillet, add the olive oil, whole sprigs of rosemary, onions, celery, bell pepper and minced garlic; sauté about 3 – 5 minutes, until onions become translucent, and vegetables begin to soften; stirring often. Reduce heat to medium, add the seasoned shrimp and sauté another 5 – 8 minutes, stirring often; cook just until shrimp turn pink and begin to curl.

Transfer shrimp and vegetable mixture from the skillet to a bowl. Remove and discard the rosemary sprigs. Squeeze lemon juice over mixture, toss, cover, and set aside.

Prepare the Cream Sauce:

In a small mixing bowl, combine flour, parsley, dill, Old Bay, mustard powder; mix to combine.  Add cream, milk, broth and mirin. Wisk until mixture is free of all lumps. 

Add cream mixture to the same skillet used to cook the shrimp and vegetables. Cook on medium heat until mixture begins reaches a slow boil.  Turn heat down to medium low and continue cooking until cream mixture thickens; about 5 minutes – stir often.  Remove and discard the sprig of rosemary.

Combine All:

Add the shrimp and vegetable mixture (and all the drippings) to the sauce and continue to cook for another 2 minutes. Remove from heat and serve.

To plate, place noodles on individual plates, and top with shrimp and cream sauce.

Serve with a refreshing green salad, tossed with fresh lemon juice and olive oil.

Store left overs in a covered in container in the refrigerator.

Teriyaki Glazed Salmon

This preparation of salmon is one of our favorites. For this recipe I bake the salmon; it can be prepared on an outside grill.  I have prepared it using a food-grade cedar plank and it was wonderful.  The cedar just adds another level of flavor.  You can choose either skinless or skin on filets.  If prepared with the skin on, just simply lift the baked filets off the skin when transferring them to a serving dish. Leftovers can be stored in the refrigerator in a covered container.  The next day, cover with a lightly dampened paper towel and reheat in the microwave oven.

What makes this recipe healthy:

Salmon is a heart healthy fish that contains omega-3 fatty acids. The American Heart Association recommends that people should eat fish, preferably a fatty fish, twice a week.

Teriyaki Glazed Salmon

5 Salmon Filets, about 4 ounces each

¼ cup Low Sodium Teriyaki Sauce
2 Tbls. Light Brown Sugar
2 Tbls.Honey
1½ tsp. Dijon Mustard, creamy style
1 tsp. Garlic Powder
2 Scallions, sliced thin, both green and white parts

Preheat the oven to 400 degrees

Servings:  5 servings

Glaze:

In a small sauce pot, combine the teriyaki sauce, brown sugar, honey, Dijon mustard, and garlic powder; wisk until smooth.  Bring mixture to a slow rolling boil.  Turn the heat down to low and continue to cook for 5 minutes.  Remove from heat add the sliced scallions; cool to room temperature. Set aside 2 tablespoons of the glaze for use at the end.

Preparation:

Meanwhile, rinse the salmon filets under cold water, and dry with a paper towel; set aside.

  

Baking the filets:

Line the bottom of a baking sheet with parchment paper.  Place the filets, skin side down, on the pan, allowing some space between each filet.  Brush each filet with the cooled glaze.  Bake the filets in the oven for about 15 minutes, or until they are moist and flake easily with a fork.  Remove from oven and drizzle with the 2 tablespoons of glaze that was set aside.

Serve alongside brown rice and your favorite vegetable.

Gail’s Beef Stroganoff

This is a very hearty Stroganoff recipe, surely to be a family favorite. The meat is tender and the sauce is creamy and delicious. It is fast and easy recipe to prepare, less than 45 minutes from start to finish.  Enjoy!

Ps. This recipe was taste tested and approved by my very health conscious daughter…thanks.

Healthy Ingredients:

• Very lean sirloin steak
• Unsalted, fat free beef stock-100% natural-No MSG
• 99% Fat free canned mushroom soup
• Wheat flour
• Fage Total 0% Greek Strained Yogurt (I can’t say enough about this)
• No additional salt added

Gail’s Beef Stroganoff

Servings:  4 - 5 Servings

 

1 ½ Lbs.  Sirloin Steak, about ½ inches thick, trimmed of all fat

2 Tbls.  Extra Virgin Olive Oil
1 Large Sweet Onion, sliced thin
¼ Tsp.  Mrs. Dash - Original Blend
½ Tsp.  Dried Thyme
¼ Tsp.  Ground Black Pepper
8 oz.  White Button Mushrooms, sliced
½ Green Bell Pepper, large dice
2 Garlic Cloves, minced
2 Tbls.  Wheat Flour
1 ½ Cups  Beef Stock, Unsalted and Fat Free and  100% Natural
½ of a 10 ¾ oz. Can  Cream of Mushroom Soup – 99% Fat Free
½ Cup  Fage Total 0% Greek Strained Yogurt
2 ½ Cups  No Yolks, Broad Noodles, cooked according to package directions

Note:

 I used a very lean piece of sirloin steak and removed all visible fat from the edges.  As for the canned soup, I used only one half of a can to cut back on the sodium.

If after adding the yogurt you may feel the Stroganoff is not hot enough to serve, just simply reheat it on the stovetop for a few minutes on low heat, stirring often.

Preparation:

• Slice all fresh vegetables and mince the garlic; set aside
• Slice steak into 1 x ½ inch thin slices; set aside

Cooking Directions:

Heat a 12 inch skillet over medium high heat; Add olive oil and onions; sauté until translucent. Sprinkle onions with Mrs. Dash, thyme and ground pepper; stir to incorporate. Then add the steak; sauté 8 minutes; stir to brown on all sides. Then add the sliced mushrooms and garlic; sauté 5 for minutes.  Then add the green pepper; sauté for about 3 minutes, retaining their crunchy texture.

 
Reduce heat to medium low; sprinkle flour over beef and vegetable mixture; cook for 2 minutes, stirring often to incorporate the flour.  Add beef stock; stir and cook until bubbly.  Add cream of mushroom soup; stir and continue to cook until thickened, about 5 more minutes.  Remove pan from heat and slightly cool the beef mixture.  Add yogurt and stir to incorporate.
 
Serve Stroganoff over cooked noodles along with your favorite vegetable.  I prepared roasted Brussels sprouts to serve on the side, see recipe below.

Roasted Brussels Sprouts

1 lb.  Fresh Brussels Sprouts

2 Tbls.  Extra Virgin Olive Oil
¼ Tsp.  Mrs. Dash Original Blend
1/8 Tsp.  Ground Pepper

Preheat oven to 400 degrees

Wash the Brussels sprouts, remove any loose outer leaves and trim the bottoms; cut in half, lengthwise. 

In a bowl, add Brussels sprouts, olive oil and seasonings; stir to coat.

On a baking sheet, arrange Brussels sprouts, cut side down. Place in pre-heated oven; roast about 25 minutes until tender and the cut sides are lightly browned and crispy.

Side Note:  I was never a fan of Brussels sprouts until I roasted them.  They are now one of my favorite go-to vegetables!

Cheesy Stuffed Shells Casserole

My Shells and Cheese Pasta Casserole is a wonderful weekend meal.  I like to serve this dish fresh out of the oven. However, it can be prepared and baked the night before – when removed from the oven, cool the dish, cover and refrigerate. When you are ready to serve, lightly cover the dish with a piece of plastic wrap (venting at the corners), or instead place a damp (safe for microwave) paper towel over the dish; reheat in the microwave oven. 





Healthy Ingredients:

• Low-fat, Low-sodium pasta sauce – I purchase a wonderful marinara sauce that is prepared and sold locally.  (Per ½ cup serving, it contains 135 mg. sodium and 1.5 g. fat).  This  product is far healthier than some of the commercially prepared sauces.
• No Salt Added diced tomatoes
• Low-fat ricotta cheese
• Low-fat shredded cheese blend
• No additional salt

Cheesy Stuffed Shells Casserole

Servings:  5 – 6 servings

½ Box Jumbo Shells Pasta

1 24 oz. Jar Marinara Sauce (low fat and low sodium),
1 14.5 oz. Can Diced Tomatoes, No Salt Added; drained reserving liquid
2 ¼ cup Low-fat Ricotta Cheese
½ cup Mexican Blend Shredded Cheese - Low-fat variety
¼ cup +2 Tbls. Grated Asiago/Romano/Parmesan Cheese Blend; divided use
1 Egg (or use a pasteurized liquid egg white equivalent)
4 Tbls. Flat Leaf Parsley, chopped
¾ Tsp. Sugar (optional)
½ Tsp. Fresh Cracked Pepper
1 Tsp. Dried Basil, crushed
½ Tsp. Dried Oregano, crushed
½ Tsp. Garlic Powder
1 Tsp. Extra Virgin Olive Oil

Preheat oven to 400 degrees

Prepare the pasta shells according to the package direction; cook until just al dente.  Drain the shells in a colander; rinse with cold water to stop the cooking process; set aside to drain and cool.

In a large mixing bowl, combine the ricotta, shredded Mexican cheese blend, and ¼ cup grated Asiago/Romano/Parmesan cheese.  Add egg, parsley, sugar, and pepper; mix with a wooden spoon until thoroughly combined and a smooth consistency.

Coat the bottom and sides of a 9 X 13 inch baking dish with the olive oil; In a separate bowl, combine ½ jar marinara sauce, the reserved tomato liquid, basil, oregano, and garlic powder; pour sauce mixture in the bottom of baking dish and spread evenly to coat.

Fill each shell with 1 tablespoon of the cheese mixture.  Place the filled shells, in a single layer, with the opening up, in the bottom of the casserole dish.  Top each shell with the remaining marinara sauce; then top with drained diced tomatoes; sprinkle the tops with remaining 2 tablespoons grated cheese.

 

Cover dish lightly with foil and bake for 35 minutes. After 35 minutes, remove foil and bake uncovered for another 10 minutes.  Remove from oven and serve.

 

Serve this with a refreshing green salad and balsamic vinaigrette, see below.

Balsamic Vinaigrette:

1/3 Cup Balsamic Vinegar

1/3 Cup Water

1/3 Cup Extra Virgin Olive Oil

1 Tsp. Honey

½ Tsp. Dijon Mustard, smooth variety

¼ Tsp. Fresh Ground Pepper

Notes:

• I use a wild cherry flavored balsamic vinegar; another flavor, or plain balsamic will work just as well.
• Use a good quality extra virgin olive oil;  taste will make a difference in the dressing

In a small mixing bowl, combine vinegar, water, honey, mustard and pepper; wisk to combine;

add olive oil and wisk until thoroughly incorporated.  Pour desired amount over salad greens and lightly toss.

Refrigerate left over dressing in a covered jar.

Smartphone Nutritional Food Apps

Educate yourself about food items you buy from your local grocery store. Smartphones arm us with many apps, one I found extremely interesting and helpful is the Fooducate. There are similar apps, this one just happened to be the one we used to scan our food items. Use your phone to scan a UPC barcode and receive an instant rating along with nutritional information, and alternative choices. To locate a food app go to the application market place on your phone and search on the keyword food. 

We used the smartphone app to scan barcodes found on food products in our house. I was happy to find that most products were very healthy; however, some surprised me as not so healthy.  One refrigerated product we scanned is a popular butter substitute spread. The app came back with nutritional information, a rating, and alternative choices. In addition, it provided some information about a particular ingredient used as a preservative in the product. This prompted me to investigate the ingredient and to make the decision not to purchase this product in the future. On another food item, the nutritional label listed 0 trans fat, but after scanning the barcode we found that it did contain trans fat. According to the Fooducate app I experimented with, there is a loop whole that manufactures use. If there is less than half a gram of trans fat per serving, manufactures can round the amount of trans fat down to zero, resulting in a labeling of 0 trans fat.

Scan before you buy to make healthy food choices for you and your family. If the product does not meet your nutritional needs, or if you find a particular ingredient suspect, select an alternative product right at the store. It is all at your fingertips. Feel confident in the choices you are making, buy food products that are satisfying to the taste and meet your nutritional needs. For the health conscious person, the food app can be one more ingredient in your treasure trove of information.

Restaurant Dining

Restaurant dining can be somewhat of a challenge. There are many food choices on the menu that seem to be quite healthy. At a restaurant, grilled seafood, poultry, lean meat, vegetables, and salad can be very healthy choices. Why would you think otherwise? I did some research on the nutritional values of some restaurant menu items and was shocked to find how unhealthy some of them can be.

Nutritional information about items at your favorite restaurant can be found on various websites, and in some instances, larger restaurants post the information on their website. What I am finding is that even at some of the best restaurants, the food choices contain far too much sodium. I found that many restaurant food choices can contain 3,000 - 4,000 milligrams of sodium per entree, some even higher! For everyone on a sodium restricted diet,  your meal could contain enough sodium for 2 - 3 days.

I am not very hung up on carb counting when dining out.  For me, I simply eat only a small portion of the carbs presented on the plate and take the rest home to enjoy at a later time. When I choose a salad, whether it be a side choice, or the main entree, I will always request that the salad dressing be served separately. I dip my salad into the dressing, rather than pouring it directly on the salad.  I find this to be very satisfying and do not miss the extra dressing; in fact, you will be surprised at the amount of dressing that is left at the end of your meal. Of course, vinegar and oil are always a good choice.

Before heading out to your favorite restaurant you might want to search the Internet for nutritional values. In doing so, you will be more informed and armed with the ability to make a healthy meal choice before arriving at the restaurant. Become a wise restaurant diner and you will enjoy your meal without any guilt or concerns.

Some Resources I Find Helpful:
USDA Consumer Corner
Livestrong.com

Roasted Pork Tenderloin, Dumplings and Sauerkraut

Well, I did it, I created a healthier version of our family New Year’s Day meal. My family did enjoy this version as much as the traditional version. I found using whole wheat flour creates a denser product. I am happy that I split the flour half and half with all-purpose white flour.  I will definitely use this recipe again!

If you are counting your carbs, be mindful of your portion size.  These dumplings are very addicting.  It is hard to resist taking just one more, but be strong there will be some left over for munching later.

Be warned…to create this meal, you will need about 1 hour or more for the prep, but it is worth it in the end. Enjoy!

Roast Pork Tenderloins, Dumplings and Sauerkraut

Servings:  8 servings with left over dumplings and kraut

  

Dumplings:

2 Cups mashed potatoes –

To prepare mashed potatoes for the dumplings:

Peel and dice potatoes (about 1 ½ pounds of potatoes) add to pot with cold water, covering the potatoes with water to about 1 inch above.  Add ¼ tsp. salt and ½ tsp. pepper; bring to a boil and cook until fork tender.  Drain potatoes, taking care to drain all excess water.  Slightly mash the potatoes with potato masher or fork.  Finish with an electric hand mixer, whipping potatoes until all lumps are gone.  Refrigerate until cool.

1 ¼ Cup All-purpose White Flour

1 Cup Whole wheat flour (I used King Arthur Flour -100% Organic Whole Wheat Flour)

¼ Tsp. Kosher Salt, plus 1 Tsp. (divided)

¾ Tsp. Double Acting Baking Powder

1 Whole Egg

1 Egg White

1/4 Cup Smart Balance OMEGA 3 Buttery Stick, melted

¼ - ½ Cup 1% Milk (start with ¼ cup and add additional milk, as needed, 1 tablespoon at a time to achieve correct consistency)

Fill a large stock pot with 4 quarts cold water, add 1 teaspoon of salt; bring to a rapid boil. 

Sift flour, ¼ tsp. salt, and baking powder into a large mixing bowl; repeat sifting three times. Add mashed potatoes, eggs and melted butter.  Add ¼ cup of milk and mix to combine, taking care not to over-mix! (Note:  I use my hands, or a wooden spoon to mix dough.) Add additional milk as needed.  Consistency should be a pliable and stretch easily while not falling apart, and it should hold together when rolled into a ball. This dough should not be sticky! If dough is too wet, add a little all-purpose white flour.

Turn out dumpling mixture onto a large lightly floured surface; divide into 6 equal pieces.  Roll each into a roll, about ¾ inches in diameter and 12 inches in length.  Cut each log into ½ inch pieces and set aside.

Place dumplings into the pot of boiling water, careful not to crowd the pot.  Reduce the heat to medium/high. Once the dumplings rise to the surface, cook for an additional 5 minutes; remove with a slotted spoon to a colander; rinse with cold water, drain and set aside. I usually cover the dumpling with a wet paper towel to prevent drying.

Sauerkraut:

2 Tbls. Extra Virgin Olive Oil

½ Large Sweet Onion, diced into ¼ inch pieces

1  14oz. Can Sauerkraut, rinsed and drained (I used SnowFloss Kraut)

1  14oz. Can Sweet Bavarian sauerkraut rinsed and drained (I used SnowFloss Kraut Bavarian Style Sweet)

1 ½ Tsp. Light Brown Sugar

1 Cup Water

In a large, nonstick, sauté pan heat the olive oil, add onions and cook until translucent, stirring every so often.  Add sauerkraut, mix to combine; sauté for about twenty minutes on medium heat. Combine brown sugar and water, mix until sugar is dissolved; add to pan with sauerkraut and onions and reduce heat to low.  Cook on low for about 25 minutes, until kraut is tender and water is dissolved. Set aside.

Roasted Pork Tenderloin:

Preheat oven to 350 degrees

2 Pork Tenderloins – about 1 to 1 ½ pounds each

2 Tbls. Extra virgin olive oil infused with garlic (plain extra virgin olive oil will work also)

1 Tsp. Dried Thyme

½ Tsp. Garlic Powder

½ Tsp. Mrs. Dash Original Blend – Seasoning Blend

½ Tsp. Ground Pepper

¼ Tsp. Kosher Salt

Pre-heat a large nonstick skillet on medium high.

In a small bowl combine all dry seasonings. Rub dry mixture onto all sides of the tenderloins. Transfer tenderloins to skillet; sear on each side until browned. Transfer browned meat to a 10 X 15 baking dish and place in oven.  Roast until meat reaches an internal temperature of 150 - 155 degrees.  Remove pork to a plate and cover with foil and keep until ready to serve.

Finishing the Dumplings and Sauerkraut:

Sauerkraut and Dumplings - prepared earlier
1 ½ Cups Unsalted Low-fat Chicken Broth

In the same baking dish you roasted the pork in, add the cooked kraut and dumplings. Mix together with the left over meat juices. (Note:  I keep the some of the dumplings seperate from the kraut) At this point add the chicken broth to the kraut and dumplings; stir. 

Cover the dish with foil and place in oven; cook for 20 minutes. Remove foil stir the kraut and dumplings; continue to cook in oven for an additional 10 minutes or longer if you prefer a crispier dumpling.

To serve:

Slice pork roast in ½ slices and serve with kraut and dumplings on the side.  If you prefer, you can top with a fat free, low sodium gravy.

Happy New Year! - Convert a Traditional Holiday Meal

The traditional meal on New Year's Day in our house is roast pork, sauerkraut and dumplings. This has been a tradition in my family for as long as I can remember. Today, I will prepare a healthier version of this meal. I will substitute what I perceive as not so healthy food items with healthier choices.  And of course, consume less than in years past!

My plan is to use the substitutions below. I have not tried this before, so I will not post the recipes today.  Rather I will try the recipes today, and if I achieve good results, I will post them at a later date.  The meal I will prepare today can be served and enjoyed at family meals throughout the year.

 Substitutions:

Pork Roast
Pork shoulder	Pork tenderloin
Dumplings (don’t be shocked by the amount of butter, this recipe can feed about 10 or more people)
All-purpose white flour	Equal parts all-purpose white flour and whole wheat flour, sifting three times to create a lighter consistency in the final product
Butter-3/4 stick	Smart Balance Buttery Sticks-OMEGA-3 – ½ stick
Sauerkraut
Diced onion, sautéed in butter	Diced onion, sautéed in extra virgin olive oil
Sauerkraut drained of its liquid	Sauerkraut, rinsed and drained (to remove excess salt from the brine)

Now I must get cooking!  Wish me luck!