Citrus & Fennel Salad with Olives

2 Comments January 29, 2021 terrie gura

It isn’t surprising that I would find another way to highlight a food that is among the “seven species of Israel,” after the lessons I learned earlier this week in an online celebration of Tu Bishvat. The history and symbolism of Jewish food fascinates me, and it’s something that isn’t prevalent across all cultures. Though I’m not Jewish, my husband is, and I’m pleased that we each appreciate traditions from the other side. In our home, we observe Passover and Rosh Hashanah, Easter and Christmas. I’ve attended temple with him, and he’s been to church with me. Over the past year, we’ve joked many times about having been “to church” online more regularly than ever before in person. It’s my not-so-secret hope that houses of worship will continue what they’ve started with online availability, even after the COVID fog lifts and the doors re-open. There’s huge potential for new outreach by these virtual means.

Until that time, I’m taking the lessons however they come, and the online “new year of the trees” celebration, honoring the many blessings of trees and nature, paid particular homage to wheat, barley, grapes, figs, pomegranate, olives and dates—the aforementioned “seven species.” So I’m going with it.

Citrus fruit is very common in northern African cuisine, and it pairs really well with the savory flavors in this recipe.

Several years ago, I picked up this cookbook on a bargain table at TJ Maxx, one of my favorite places to find interesting culinary treasures and gadgets. I have been enthralled with the beautiful images of foods authentic to Morocco, and I’ve noticed many crossover ingredients to the foods of Jewish culture—it makes sense, geographically. Today’s recipe comes from page 16 of that book: a grapefruit and fennel salad, described by the author as a “lovely hot weather salad,” though I’m finding it a bright and refreshing addition to the table right here in the middle of winter. I’ve modified a few things from that recipe, as I always do. I believe this is how we discover new favorites.

The salad brings plenty of color to the table, and I can taste the sunshine in the beautiful winter citrus! I’ve used ruby red grapefruit, which leans sweeter than pink or white, in combination with navel and blood oranges for additional sweetness and color variety, plus licorice-y fennel slices and castelvetrano olives. If your supermarket has a bulk olive bar, this olive variety is easy to spot because it is bright green like Kermit the Frog. The flavor is buttery and creamy, almost akin to artichoke heart, and I love the slightly briny contrast it provides against the juicy citrus and crunchy fennel.

This citrus fruit is really bringing some color to the table!

Ingredients

1 ruby red grapefruit*

1 navel orange

1 blood orange

Kosher salt

1 Tbsp. extra virgin olive oil

1/2 bulb fresh fennel, trimmed and thinly sliced

2 or 3 scallions (green onions), thinly sliced

1 tsp. cumin, caraway or fennel seed

Small handful of castelvetrano olives,* pitted (see notes)

*Notes

Ruby red grapefruit is not as tart as pink or white grapefruit. If you cannot eat grapefruit, try using an extra orange plus a Meyer lemon in its place. You would still have a variety of citrus flavors and colors.

The castelvetrano olives really do stand out, colorwise, on the olive bar. If your market does not offer these, you may also look for the variety in jars. Substitute Kalamata olives from Greece as a good alternative. I would not recommend regular pimiento-stuffed olives or canned “ripe” olives for this recipe. Purchase pitted olives if you can, or carefully cut them in half to remove the pit before adding them to the salad.

Instructions

Run a paring knife all the way around to separate the grapefruit from the peel, then cut on each side of the membranes.
Cutting away the orange peel with a knife allows you to remove the outer pith, which is bitter.
Does it seem strange to add salt to fruit? Remember that a little salt brings out the best of all flavors!
Left to right – fennel and cumin seeds
After only one minute, the seeds are fragrant and toasty.
Use a good quality extra virgin olive oil. I recommend one with a green, peppery finish to contrast with the other flavors.
Give the salad a gentle toss by hand. The citrus flesh is delicate and will fall apart with too much mixing.
I bought a gadget last summer for pitting fresh cherries, and have been eager to try it on olives. I like the idea of doing six at once! Let’s see how it goes…
OK, no. I’ve concluded that my gadget is much better at pitting cherries! The olive pits were really hanging on in there, and I could only do three at once.
It’s tough to remove olive pits neatly. If you can find castelvetranos already pitted, that is the best way to go!
This salad is juicy and crunchy, sweet, tart and zesty. And those colors! ❤

To prepare the grapefruit, cut it in half crosswise, as you would enjoy it for breakfast. Next, use the tip of a sharp paring knife to cut the segments from the membranes. Do this for each half, then spoon them out into a bowl. Squeeze remaining grapefruit juice over a strainer into a bowl and reserve for another use.
To prepare the oranges, cut off the tops and bottoms so the fruit is stable on a cutting board. Use a sharp knife to carefully cut from top to bottom, removing the peel and bitter outer pith from the fruit. Cut the oranges in half, top to bottom, then lay them flat side-down on the cutting board. Slice the oranges into half-rounds, about 1/2” thick. Some may split, and that’s OK. Add the pieces to the grapefruit bowl, and give it a pinch or two of kosher salt.
In a small, dry skillet, toast the cumin (or caraway or fennel) seed over medium heat, swirling the pan continuously. After about one minute, the seeds to be toasty and aromatic. Remove from heat and allow them to cool.
Scatter the sliced fennel and olives into the citrus bowl, drizzle with olive oil and toss gently to coat. Transfer to a serving bowl.
Sprinkle the scallion slices over the salad, then sprinkle with the toasted seeds and serve immediately.

If you want to go crazy and add pomegranate arils, too…well, maybe that wouldn’t be so crazy. 🙂
Keep those recipes evolving, dear friends!

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Cobb with Artichoke-Crab Cake

7 Comments January 22, 2021 terrie gura

A good many years ago, a work colleague from my radio days shared with me about his unusual mental habit of assigning colors to the months of the year—not surprisingly, several of the months were given colors that matched a holiday within the month, such as green for March (St. Patrick’s Day). My buddy gave July deep red, for its blazing summer heat. Orange was obviously the color of October, reflecting Halloween pumpkins and fall foliage. But January? You guessed it. Gray.

He’s right about that. The whole month of January looks and feels gray and lifeless, with the Christmas decorations down, no leaves on the trees, no flowers to enjoy. Gray is bland and boring, the color of a steak cooked in the microwave.

As many millions of other Americans, I let go an enormous exhale this week as our battered country took its first steps forward toward what we hope is a new chapter of compassion, cooperation and unity. The installment of a new president has me feeling hopeful for the first time in years, as if gigantic gray clouds have parted to allow sunshine and color back into our lives. I’m not naïve about politics, and I have seen enough in my years to know that smooth-sailing government is a goal rather than a given, but attitudes and intentions must be positive for progress to happen, and we are overdue. I’m ecstatic and proud about the historic swearing-in of our nation’s first-ever woman vice president (I’ll be raising a toast to her in a day or two here), optimistic about making up lost ground in our relationship with the rest of the world (and the planet), and relieved at the promise of giving science a louder voice than ego in our battle against this wretched virus.

Things are looking up, and I’ve needed something to be excited about after so much gloom.

And so, here begins a fun and color-filled parade of recipes to brighten up your plate. Nutritionists will tell you about the benefits of “eating the rainbow,” for all its varying vitamins, antioxidants and whatnot, and it’s undeniable that bright colors in general make people feel happier. I’m determined to bring that color!

To kick things off, I’m chasing away the gray with a mostly classic Cobb salad, authentic in the sense that it has all the key Cobb ingredients—avocado, bacon, hard-boiled egg, bleu cheese and tomatoes. In step with my recent celebration of seafood, I’ve swapped out the usual chicken breast in favor of a homemade artichoke-crab cake. I love the flavor of artichokes, with their slight lemony tang, and the pairing with crab has been a favorite for years. To pull the flavors together, I’ve punched up the vinaigrette with fresh lemon juice and a few shakes of lemon-pepper seasoning.

The end result is fresh, bright and cheerful. The flavors all work great together, and the colors are breathing some much-needed sunshine into gray and gloomy January. Enjoy!

Serves: 2 dinner salads with extra crab cakes for another meal
Leftover idea: crab cakes benedict, with poached egg and english muffin, topped with sauce of your choice

Crab Cakes

1 1/2 cups lump crab meat, drained and picked over for shell pieces

1/2 cup marinated artichoke hearts, drained well and chopped fine

4 Tbsp. mayonnaise

1 large egg

2 tsp. Dijon mustard

1/4 cup cracker or panko crumbs (I used seasoned crackers)

1/4 tsp. lemon pepper seasoning (or more if using bland crackers)

Small handful fresh parsley

Lemon wedges for serving

Use any crispy crackers you have on hand. I had exactly enough of these red chili crackers, which lent interesting color to my crab cakes.
Whether your artichoke hearts are packed in water or oil, you want to eliminate that extra moisture. My sophisticated method involves a double layer of paper towels (works like a charm).
These ingredients will be the glue that holds my crab cakes together.
Combine all the binding ingredients and give them a few minutes to meld together before folding in the crab.
After draining any lingering liquid from the crab meat, add all at once to the binding mixture.
Don’t stir it! Gently fold the mixture about 6 times by turning it onto itself from the bottom. Overmixing will cause you to shred the crab meat.
You want the blend to be uniform, with all pieces of crab lightly coated in the binding mixture. Let it chill a couple hours to firm up.
Shape the crab mixture gently into mounds. Don’t try to “roll” the mixture, as with meatballs. Cover and chill for about two hours.
Alternatively, you can pan fry the crab cakes in a small amount of canola or avocado oil. I prefer baking to preserve the delicate texture.

Mix it up!

Combine all ingredients except crab and mix with a fork until mixture is completely blended.
Add crab meat and fold gently about 6 times, just enough to fully incorporate the mixture.
Cover mixture and chill about 2 hours.
Shape crab mixture into 6 equal-sized cakes*, then cover and chill again 2 hours until ready to cook.
Preheat oven to 350° F. Bake crab cakes about 25 minutes, until set but not dry.

*I misjudged my portions and ended up with a smaller seventh crab cake. Better than trying to re-shape them!

Citrus vinaigrette

2 Tbsp. Trader Joe’s orange muscat champagne vinegar* (or substitute any light or citrus-y vinegar + a pinch of sugar)

Juice of 1/2 fresh lemon

1/2 tsp. Dijon mustard

3 or 4 shakes lemon pepper seasoning (I used McCormick, which already contains salt)

1 Tbsp. expeller-pressed canola oil + 2 Tbsp. extra virgin olive oil

Whisk together vinegar, lemon juice, Dijon mustard and lemon pepper seasoning in a small bowl or measuring glass.
Slowly drizzle canola oil into the mixture, whisking constantly to create an emulsion. Repeat with the olive oil. Cover and allow mixture to rest to “wake up” the seasonings. I typically make my dressings several hours or even days ahead, then bring to room temperature for serving.

Cobb salad

1 full romaine heart, washed, dried and chopped

1/2 cup finely shredded red cabbage (for color :))

1 small shallot, chopped (or substitute red onion)

8 baby tomatoes, halved

1/2 medium avocado, cubed

1/4 cup bleu cheese crumbles

3 slices uncured, smoked bacon, chopped and cooked crisp

1 hard-boiled egg, peeled and chopped

These colors make me happy! Being organized with your ingredients makes dinner prep more enjoyable and less hectic.

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If you’re a fan of the crab-artichoke combination, check out my easy recipe for Creamy Crab and Artichoke Dip!

Salmon with Fennel & White Beans

2 Comments January 12, 2021 terrie gura

There has been a fresh and flavorful shift in our kitchen over the past couple of weeks, and it feels so right! My husband, Les, and I have been eating healthier after the holidays, not for keeping resolutions (we don’t bother with those), but out of simple desire to care for our bodies better after a season of splurging. Seafood has been the star of this menu reboot, and I’ve brought back into rotation one of my favorite all-time recipes, a seared fillet of fish rested on a mélange of tender sautéed fennel with creamy cannellini beans and sweet tomatoes.

In the spirit of full disclosure, I’ll confess right here that I actually did not use salmon this time, but steelhead trout. This is a sweet and creamy fish, similar in texture (and appearance) to a farm-raised salmon, and when I can get my hands on steelhead trout, I love to swap it into favorite salmon recipes, including the salmon in phyllo dish that I shared in December. But steelhead trout isn’t always easy to find, especially while adhering to the best practice standards set by the Marine Stewardship Council (sustainability means a lot to me). The dish is every bit as delicious when made with your favorite salmon, which is usually much easier to find.

This dish is satisfying, healthful and full of flavor!

It looks and tastes more extravagant than it is, and although I’ve named it “fish with fennel,” it would be better described as fennel with fish, given that the fennel shows up in three different forms—the seeds are ground to a powder for crusting on the fillets, the vegetable is caramelized in the mélange beneath the fish, and the fronds are chopped and sprinkled on top.

Crush the fennel seeds in a mortar and pestle, or use an electric spice grinder.

Would it surprise you to know that you can have this meal on the table in about 35 minutes, start to finish? It’s true. And Les, who is practically a living nutritional calculator, announced after cleaning his plate that our meal probably checked in at fewer than 400 calories per serving, which is not too shabby for such a flavorful, satisfying meal.

Ingredients

2 portions salmon*, skin removed (see notes)

1 tsp. fennel seed, ground to a rough powder

2 Tbsp. extra virgin olive oil

Kosher salt and freshly ground black pepper

1/2 bulb fennel, sliced* (should measure about 1 cup)

1 cup chopped fresh tomatoes (or canned, drained well)

1/4 cup low-sodium vegetable broth + 2 Tbsp. dry white wine* (or all vegetable broth)

15 oz. can cannellini (white kidney) beans, drained and rinsed

1 Tbsp. Dijon mustard

2 Tbsp. fennel fronds, chopped or minced

*Notes

Any type of salmon (wild sockeye, king, coho, etc.) works well in this recipe, but you might also consider swapping in another fish, such as arctic char or steelhead trout, which I used. If you are not comfortable removing the skin yourself, ask the seafood clerk to do it for you. Learn this task, and you’ll be unstoppable!

Fennel is a less common vegetable, one that you may have passed over in the supermarket for something more recognizable. It resembles something between celery and bok choy, but tastes nothing like either. It is crunchy with a slightly licorice flavor, and it pairs beautifully with all kinds of fish, especially when sautéed or stewed. The seed part of fennel might be more familiar to you. It’s the flavor that makes Italian sausage taste Italian.

If you use wine to deglaze the skillet, make it a dry one, such as pinot grigio. Alternatively, I frequently reach for dry vermouth, given that I always have a bottle open in the fridge. If you prefer to not use wine, just add another splash of vegetable broth, no problem.

Instructions

It’s OK to have a few chunky pieces of fennel remaining after grinding.
Salt and pepper the salmon fillets, then press the fennel seed onto both sides.
To test the oil for proper temperature, I cooked this scrap of fish first, then surprised our pets with it. In this house, we never miss a chance to spoil the “babies!” ❤
When the oiled pan is good and hot, sear the fillets.
Check for this golden crispy appearance, and only turn the fish once.
The variety of texture is one of the things that makes this dish so interesting.
Saute the fennel pieces until they are soft and caramelized.
Add the tomatoes and give the blend another quick sprinkle of salt.
Stir in the broth and wine, then add the drained white beans.
No need to break out a tablespoon to measure. Just run a circle of Dijon around the beans. That’s just about right! 🙂
Slip the seared fillets on top of the melange and cover to simmer on low for about 8 minutes.
Plate the salmon fillet on top of the melange, and sprinkle the chopped fennel fronds on top.

Using a mortar and pestle or electric spice grinder, crush the fennel seeds to a rough powder. Don’t have either? Try putting the seeds into a bag and use a rolling pin to crush them. Season the fish fillets with kosher salt and pepper, then sprinkle the fennel powder onto both sides of the fillets and press to fully adhere it.
Heat a large, non-stick skillet over medium heat. Add olive oil. When oil is hot and shimmery (but not smoking), lay fish fillets into pan. Cook about two minutes, then carefully turn fillets to cook the other side another two minutes. Transfer fish to a small plate and keep warm. I usually slip it into the microwave while I make the mélange.
Add fennel pieces to the skillet. Season with salt and pepper. Sauté, tossing occasionally, until fennel is caramelized and tender, about five minutes.
Add tomatoes, then broth, plus wine. Stir until combined and liquid is simmering.
Add beans and mustard. Toss to combine, reduce heat to low.
Return fish to the pan, resting the fillets on top of the mixture. Cover and simmer on low for about 8 minutes, which is just about enough time to set the table and chop the fennel fronds.
Plate the meal, with fish fillet resting on top of the fennel-bean mixture. Sprinkle the chopped fennel fronds on top and serve.

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Scampi with Asparagus

2 Comments January 7, 2021 terrie gura

It happens every time. The start of a new year is filled with good intentions, as everyone makes their resolutions to get fit, lose weight, improve their health. This is the reason for all the TV ads for gym memberships, weight loss products and home exercise equipment. It isn’t a terrible idea, of course, but there are simpler (and more sustainable) things we can do to get back into better habits, and most of them begin in the kitchen.

Along with many other people at the end of holiday indulging, I’m tired of so much rich food and find myself aching for fresher, lighter fare. After the heavy flavors of Thanksgiving dishes, it was spicy that I craved. But after the double whammy of Christmas and New Year’s, and all the sweets and booze that came with them, I just want to eat something—anything—fresh. Oh, and easy would be nice, too!

That’s where this recipe comes in, and there’s plenty to love about it. The dish is light and lemony, with big, juicy shrimp and bright, barely-crunchy asparagus. Piled high on a bed of al dente pasta, it looks like it came from a restaurant kitchen, and it tastes like fresh air after all the decadence we’ve plated in this house over the past six weeks.

You don’t have to go to a restaurant for a beautiful, tasty seafood dish. This one is easy to make at home!

Scampi is a simple dish to make, and the main thing to embrace is patience. You will cook the garlic slowly in olive oil over low heat, which allows it to essentially poach rather than sauté. This low and slow approach leads to the soft, mellow garlic flavor that is distinctive in scampi. And yes, it is a fair amount of oil, but remember that extra virgin olive oil is monounsaturated—what nutritionists call “good fat.” The meal will satisfy, and there are health benefits to boot. Sounds good to me!

If you don’t care for asparagus, sub in another crisp green vegetable, maybe some sugar snap peas or fresh broccolini. Or skip the sauteed veggie and serve the scampi alongside a salad. After the holidays, you deserve whatever fresh flavors suit your craving. Make it your own.

Serves: 2
Time to make it: About 35 minutes

Ingredients

2/3 pound fresh or frozen (uncooked) shrimp, 16-20 count* (see notes)

1/4 cup extra virgin olive oil

5 cloves fresh garlic, chopped

1/2 medium sweet onion, halved and sliced in crescent moon shapes

1/2 pound fresh asparagus, trimmed and cut into 2-inch pieces

A few shakes crushed red pepper flakes, if you like it spicy

Juice of 1/2 lemon, plus the zest

2 portions linguine or angel hair pasta

A few shakes of parm-romano blend cheese, for serving

Five cloves is a lot of garlic for two dinner portions, but the slow simmer mellows the flavor. Cut the onions and asparagus into similar sized pieces.

*Notes

The “count” on shrimp refers to its size, and represents the average number of shrimp per pound. The higher the number, the smaller the shrimp. I have no problem with using frozen shrimp, especially because supermarkets often receive the shrimp frozen anyway. For many reasons, including food safety, fair trade and human rights, I always purchase shrimp harvested in the U.S., and my preference is white gulf shrimp. It’s sweet and juicy, whereas some other types of shrimp can be sharp and briny. Check with your seafood department for flavor recommendations, and whatever you purchase, be sure to thoroughly clean and de-vein it (instructions for this at the end of the post).

Instructions

The oil should only barely bubble at the edges of the garlic. Turn down the heat as needed to ensure this process goes slowly.
After several minutes, the garlic will appear softer and more plump. Let it continue nice and slow for a total of about 20 minutes.
Increase the heat when you toss in the veggies, and cook until the onions are softened and the asparagus is tender yet still bright green.
The shrimp will change color at the edges as it cooks. When all pieces appear brighter at the edges, turn them over.
A generous squeeze of fresh lemon juice, plus some of the lemon zest, gives this dish a bright, delicious finish.
Move the hot pasta directly to the skillet, and swirl it around to grab the garlicky flavor.
We can’t resist adding a quick shake of parm-romano to the pasta before topping with the shrimp, but it’s optional. 🙂

Place a large, non-stick skillet over low heat. Add olive oil and garlic (plus the red pepper, if using) and leave it alone. When the oil heats very slowly, the garlic gets softer and more mellow, which leads to the flavor we all know in scampi. Rush this step and the garlic will burn, which is definitely not delicious. Expect this low, slow cooking to take about 20 minutes.
Thaw the shrimp (if frozen), and then peel and de-vein each one. If you have never done this before, it’s easy but extremely important, and I’ve provided some images at the end of the post to walk you through it. Removing the peel is pretty simple. Next, use a sharp paring knife to make a shallow cut down the outside curved part of the shrimp, revealing a dark stringy thing. I hate to tell you, but this isn’t actually a vein—it’s a digestive tract. Disgusting, but important to know. Slip the sharp tip of the knife underneath this nasty thing and pull it out. Lay the cleaned shrimp on layers of paper towel and set aside for now. If working ahead, cover and refrigerate.
Bring a large pot of water to boil for cooking the pasta. Season it generously with kosher salt and (once boiling) add the pasta, stirring to prevent sticking. Cook until al dente, according to directions on the pasta box. While this is underway, continue with the recipe below.
After the garlic has poached about 20 minutes, turn the skillet heat up to medium. When oil begins to bubble around the garlic, add the onions and asparagus and sauté 5 to 7 minutes, until the onions are translucent and the asparagus is slightly softened but still bright green.
Move the veggies to the outer edges of the skillet and arrange the cleaned shrimp in the center. Cook only long enough for the bottom of the shrimp to become pink and opaque.
Turn the shrimp, season the whole skillet with salt and pepper, and add in the lemon zest. Squeeze the lemon half over the mixture and continue to cook until the second side of the shrimp is cooked. Move all the skillet ingredients to the outer edges.
Using tongs, move the cooked pasta directly to the center of the skillet and swirl it around to coat it with the flavors of the skillet.
Arrange the pasta on serving plates or bowls, hit it with a little parm-romano blend, if you’d like, and top with veggies and shrimp.

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Here’s the down and dirty on de-veining

For goodness sake, do not skip this important step. As noted above, the “vein” in the outer curve of shrimp is actually a digestive tract, and the gunk inside is what’s left of the critter’s most recent meal (yuck). Food safety experts haven’t expressed serious concerns about eating it, but if it grosses you out (as it does me), grab a sharp paring knife and get that thing outta there!

Use the tip of a paring knife to slice into the outer curve of the shrimp, about 1/8″ deep.

Harvest Turkey Salad

2 Comments December 2, 2020 terrie gura

Thanksgiving leftovers are a little bit like family—you can wait ‘til they arrive, and you sure are glad to see them go. So far, we’ve enjoyed full leftover plates, grilled cheese sandwiches made with leftover turkey and other accoutrements, and of course the comforting leftover turkey gumbo that I shared yesterday.

On the fresher side of things, how about a fall harvest-themed salad option that makes the most of leftovers in a bright new way? There are plenty of autumn ingredients in here, but lots of fresh and healthful things to soften the reality that you’re still eating leftover turkey.

For me, a salad must hold a variety of interesting flavors and textures, so this one has shaved fennel for a little crunch, dried cranberries for a little chew, roasted bites of butternut squash for soft sweetness, thin slices of gala apple for a little snap and an easy citrus-maple vinaigrette for a whole lot of mouthwatering goodness in every bite. The prep is minimal and the salad is pretty.

Three levels of crisp and crunch in this salad!

In the interest of full disclosure, I’ll admit that I made this salad more than a month ago, with a roasted turkey breast that we purchased at Costco for sandwiches and salads. It was filling but light, and it gave my taste buds a bit of that autumn pizzazz I was craving so much. But I know this salad would be just as good today with leftover roasted or smoked turkey breast, or if you downsized Thanksgiving this year for safety reasons and didn’t do a turkey, you could easily swap in cubes of deli roasted chicken. Heck, leave out meat altogether and make it vegan. As always, I hope you find inspiration and flavor in my recipe. Enjoy!

It’s fresh and light, but satisfying with so many fall flavors.

Ingredients

2 cups butternut squash cubes

Extra virgin olive oil

Kosher salt and black pepper

1 fat handful fresh washed kale leaves, rough chopped and thick stems removed

1 fat handful baby spinach leaves

4 romaine heart leaves, torn into bite-sized pieces

1 cup chopped leftover turkey (or deli chicken)

1/2 fresh gala apple, washed and sliced thin

1/2 fennel bulb, trimmed and sliced thin

1/2 small red onion, sliced thin

1/4 cup dried cranberries

2 Tbsp. roasted, salted pumpkin seeds

Citrus-maple vinaigrette (recipe below)

Challah or brioche croutons (instructions below)

Citrus-maple vinaigrette w/sunflower oil and thyme

2 Tbsp. orange muscat champagne vinegar* (see notes)

1 Tbsp. maple syrup*

1 tsp. Dijon mustard

Salt and pepper

1 Tbsp. toasted sunflower oil

1 Tbsp. extra virgin olive oil

2 sprigs fresh thyme, leaves stripped

*Notes

The orange muscat champagne vinegar is a product from Trader Joe’s. If you cannot find it, I’d recommend substituting half apple cider vinegar and half freshly squeezed orange juice.

If you need to swap the maple syrup, I’d recommend half as much honey or a teaspoon of regular sugar.

Instructions

Most of this recipe needs no instruction; I don’t need to tell you how to slice an apple or sprinkle on dried cranberries. But here’s a bit of info you may find helpful for the prep of the other ingredients.

Use any olive oil you like to roast the butternut squash. My go-to is infused with wild mushroom and sage.
Roast the squash until the cubes have some caramelization, but not to the point of being mushy.
Reach in with your hands and scrunch the kale, a handful at a time.
After only a minute or so, you’ll notice the kale beginning to soften.
Fennel is a great addition to a salad. It’s crunchy like celery, but has a sweet and mildly licorice flavor. It tastes great next to apples, too.
To trim the fennel, cut off the stalks and the bottom, then cut lengthwise and use a sharp knife to cut out the triangle-shaped core.
The rest is just layering! I love serving salads on a platter, to show off all the great textures.

Preheat the oven to 400° F. Line a rimmed cookie sheet with parchment paper or foil.
Toss squash cubes with a tablespoon of olive oil, and arrange the cubes on the cookie sheet. Season with salt and pepper. Roast for 35 minutes, or until fork tender and lightly caramelized. Cool completely.
In a large, deep bowl, drizzle a tablespoon olive oil over the chopped kale leaves. Using your hands, reach into the bowl and “scrunch” the kale throughout the bowl. As you massage the greens, they will soften up and wilt in volume. Give it a light sprinkling of kosher salt and pepper and then let it rest while you prep the other salad ingredients.
Make the dressing: combine vinegar, maple syrup, Dijon mustard, salt and pepper in a small bowl or glass measuring cup. Gradually stream in sunflower oil and olive oil, whisking constantly to emulsify the dressing ingredients. Alternatively, you could combine all dressing ingredients in a lidded jar and shake the daylights out of it. Whatever works for you.
Massage the kale once more, then add the spinach and torn romaine leaves and toss to combine.
Drizzle about half of the citrus-thyme vinaigrette over the greens and toss again. Transfer the greens to a platter or individual serving plates.
Add the cubed turkey to the salad. Scatter the pieces of onion, apple and fennel evenly over the greens. Sprinkle with dried cranberries and roasted pumpkin seeds and drizzle the remaining dressing over the entire platter.
Serve with croutons, if desired.

Homemade Croutons

Cut up stale challah or brioche into large cubes or torn pieces. Drizzle with olive oil. Season with salt and pepper and arrange the bread pieces on a parchment-lined baking sheet. Bake at 300° F for about 30 minutes, tossing occasionally to ensure they dry uniformly. When they are crisp but still slightly soft, remove from the oven and cool completely. For this salad, I pulled leftover sourdough pumpkin challah from the freezer. The cubes roasted up nearly the same color as the butternut squash! 🙂

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Spiced Pumpkin Hummus

1 Comment November 25, 2020 terrie gura

Amid the pies, cookies, muffins and lattes that have unfairly typecast pumpkin as being exclusively sweet, I’m flipping the script and respecting the savory side of this autumn favorite. This tasty twist on hummus is a simple appetizer that you can put together last minute for your Thanksgiving pre-feast. It’s satisfying, but low-fat, good for you and vegan.

All you need to make it is a can of garbanzo beans, a little pumpkin puree, some tahini and your preference of savory spices, and I’ll give you a few flavor ideas that will work splendidly.

Hummus is a blank canvas for your favorite flavors. This time, canned pumpkin and garam masala are making it special.

As with any hummus, you need to have a food processor or blender to be successful. For tips and tricks to make your hummus super smooth, you may want to check out my recipe for easy hummus at home. If you’re in a hurry, don’t worry; I’ll also walk you through it in a slideshow below. This is easy stuff.

At our house, a green plate means the dish is suitable for vegan guests.

Ingredients

1 can garbanzo beans (chickpeas), preferably low sodium

2 cloves garlic, minced (optional but recommended)

1/2 cup pure pumpkin puree (not pie filling)

2 Tbsp. tahini (sesame paste)

1/2 tsp. savory spice* (pick a favorite or use one of my suggestions below)

Extra virgin olive oil (2 or 3 Tbsp., depending on taste)

Kosher salt and freshly ground black pepper

*Notes

I used garam masala for this batch of hummus, but you might try chai spice, chipotle or ancho chile, cayenne, chili powder, cumin or smoked paprika. Make it your own!

Instructions

Follow along with my pictures, or skip ahead for the written instructions and downloadable PDF for your recipe files!

Simmer the garbanzo beans until the liquid is boiling steadily at the edges. This softens the beans for more smooth hummus.
Drain the garbanzos but do not discard the liquid, which is called aquafaba. You’ll use some of it for blending the hummus.
Pulse the garbanzo beans until they have a coarse, meal-like texture. Then add the fresh garlic and a few tablespoons of the aquafaba.
Add the pumpkin puree, tahini and spices, and then pulse and blend to evenly combine.
Drizzle the olive oil into the hummus while the processor is running.
Don’t fret if the hummus feels a little soft, as it will firm up as it chills in the fridge.
Hummus is a satisfying snack that curbs your hunger until the big meal is ready. Isn’t it great that it’s also good for you? 🙂

Pour the garbanzo beans and their liquid into a small saucepan over medium heat for about 8 minutes, or long enough to see moderate bubbling as it boils lightly.
Drain the beans through a mesh strainer, but do not discard the liquid; you’ll need some of it for blending the hummus.
Transfer the beans to the food processor bowl and pulse a few times until it has appearance of a coarse meal. Add the garlic, a pinch of salt and two tablespoons of the reserved liquid and pulse a few more times.
Add pumpkin, tahini, spices, and several twists of freshly ground black pepper. Pulse until combined, and then run the processor constantly while streaming in additional bean liquid, a tablespoon at a time, until the mixture reaches your preferred consistency. This will only take a minute or so. Stop and scrape down sides as needed. Taste hummus and adjust seasonings to taste.
To finish the hummus, run the processor constantly and slowly stream in olive oil. This adds a touch of healthy monounsaturated fats, as well as a silky creamy texture.

Transfer hummus to a covered bowl and refrigerate until ready to serve. Drizzle hummus with olive oil and sprinkle with additional spice or chopped pepitas, or both, for a pretty presentation. Serve chilled or room temperate with pita chips, crackers, vegetables or my soft pita breads.

Pita chips, cut-up veggies and crackers are all great for serving any kind of hummus.

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Creamy Curried Butternut-Cauliflower Soup

3 Comments October 12, 2020 terrie gura

This soup will help you slide nicely into autumn, with its bright and light vegetable flavors, seasoned with warm, aromatic Indian spices, and made richer with a last-minute swirl of cream. This is a recipe that moves along a sliding scale in many ways—you can make it with anything from chicken bone broth to vegetable broth, or spicy to mild, or light to creamy (either with real cream or coconut milk).

When my husband, Les, noticed my description of this soup as “curried,” he seemed surprised, and noted that he didn’t remember enjoying curry before. Sound familiar? If you’ve tasted something called “curry” in the past and found it weird or unpleasant, let me fill you in on the probable cause—poor labeling. You see, curry isn’t a flavor or a spice on its own. Curry is a method of cooking, not just in India but throughout much of Asia, and it happens to involve use of many spices, some of which you’d find in a grocery store “curry powder.” But just as “chili powder” is ambiguous (or even sketchy), so is curry powder. Depending on what brand you buy, you may end up with varying ratios (and quality) of spices. Check out this spice tin Les and I found in his mom’s cabinet a few years ago:

Look at the sliding metal lid on this can. It might be a collector’s item!

The idea of adding this stuff to a can of chicken gumbo soup has literally squashed my appetite for the rest of the day. Breaking news: adding a non-descript (and probably stale) spice blend will not improve an already overly-processed canned food. It’s no mystery why nobody ever uses this stuff, including Les’s mom—this can was never opened.

But curry cooking shouldn’t take the punishment for poor packaging. These flavors can be fantastic, and in my estimation, it may be better to make your own blend to match the spices to your taste, and also to enhance what you’re cooking, which is hopefully more fresh and interesting than condensed canned soup. If I had an Indian grandmother, I’m quite certain I would have learned to cook with one of these close at hand. A “masala dabba” holds a collection of individual spices, and the cook knows which combination is best for the meal.

This looks like beautiful art to me! How many of these spices can you identify?

Mixing and matching spice ingredients makes a lot more sense than a one-spice-fits-all approach, and I’d love to have my own masala dabba one day. For now, I’ll make do with what I have in the pantry, and for this veg-heavy soup, I’ve chosen warm, pungent spices, most of which are in another common Indian blend—garam masala. I’m trying to use up all my “pre-made” blends to make more space in the cabinet, so I’m beginning with the garam masala, and embellishing with extra ginger, pepper and cardamom, and also a bit of turmeric, to punch up the bright color of the butternut squash.

I always look for authentic world spices in the gourmet foods section of stores like Home Goods and Tuesday Morning.

Garam masala literally translates as “warm spice mixture,” implying that the spices make you feel warm inside, and that certainly is true with this creamy, autumn-embracing soup. It brings a whole lot of healthy to a weekend meal (or meatless Monday), and you may as well make a large batch of it, because the leftovers will warm up in a jiffy for weekday lunches or dinner. Serve it with a salad or sandwich for a satisfying, comforting meal.

This recipe makes approximately 8 servings. I cooked it on the stove top, but it’s easily adapted to a slow cooker.

Ingredients

3 cups butternut squash, peeled and cubed

3 cups fresh cauliflower, cleaned, trimmed and chopped into florets

1 cup carrots, chopped

3 cups low sodium broth (I used vegetable, but chicken would work also)

1 tsp. kosher salt

Freshly ground black pepper

3 Tbsp. extra virgin olive oil, drizzled over vegetables

1 Tbsp. extra virgin olive oil

1 medium sweet or yellow onion, chopped (about 1 cup)

5 cloves garlic, chopped (about 3 Tbsp.)

1 tsp. garam masala

1 tsp. ginger

1/4 tsp. turmeric

1/4 tsp. ground cardamom

1/4 tsp. ground cayenne (optional)

1/2 can coconut milk (regular or light)

Spiced crispy chickpeas (recipe follows) and chopped pistachios (optional), for serving

Instructions

It takes time for these flavors to develop, but the steps are very simple. Here’s the visual, then spelled out instructions, and a downloadable PDF version at the end.

Whoa, let me get my sunglasses! This butternut squash is beautiful, and positively packed with beta carotene, a powerful antioxidant.
Cauliflower is high in fiber, folate and potassium. It will give my soup a lot of body to make it more satisfying.
The only carrots we had in the fridge were these “chips,” but that’s OK.
After 30 minutes, the veggies are already breaking down a good bit.
I gave the onions a good head start before I added the garlic, so the garlic didn’t burn.
When you add Indian spices to a hot oil mixture, it’s called “blooming.” In other words, it really makes the flavors come alive.
A little more than an hour after starting the recipe, I’m ready to add the onion-spice mixture, then I’ll let it simmer another hour.
My immersion blender will get plenty of action this fall and winter. It’s soup season!
Smooth, thick and hearty after blending. Taste and adjust seasonings at this point.
A quick drizzle of olive oil over the top, plus the crispy chickpeas and pistachios. Dinner is served!

Place a large stock pot over medium heat. Add squash, cauliflower and carrots, plus 3 cups broth. Drizzle with 3 Tbsp. olive oil. Simmer 1 hour (or in slow cooker on high for 2 hours).
Sauté onions until softened, caramelized and browned on edges, add garlic and seasonings and sauté 5 more minutes. When soup pot vegetables are soft enough to mash with a fork, add the onion-spice mixture and simmer another hour (or in slow cooker on low for an additional 2 hours).
Use immersion blender to puree soup to desired smoothness. Add more vegetable broth if needed for easy blending. Alternatively, allow mixture to cool somewhat, and transfer mix to a regular blender (in batches if necessary), then return soup to mixing pot. Taste and adjust seasonings as desired, simmer on low until ready to serve or refrigerate if cooking ahead.
Just before serving, stir in coconut milk, stir until blended. This adds a wonderful, creamy richness to the soup and accents the warm spices.

A little extra somethin’

We gave this fragrant, flavorful soup a little decoration, with a sprinkling of roasted chopped pistachios and these seasoned crispy chickpeas:

Each can of chickpeas contains almost 3/4 cup liquid! Drain them well, and pat dry with paper towels before pan roasting them.

1 Tbsp. extra virgin olive oil

1 can chickpeas (garbanzo beans), drained and patted dry with paper towels

1/4 tsp. garam masala, plus salt and pepper

Heat oil in small skillet over low heat, swirl chickpeas until coated, then add salt and spices. Stir and swirl frequently until the beans look smaller and feel firmer. Remove them from heat and allow them to cool completely before serving.

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Now, ‘fess up in the comments below. How many unopened, outdated spices are in your cabinet right now? 😉

Mahi Hemingway

9 Comments October 5, 2020 terrie gura

Friends frequently ask my husband and me how it’s possible we aren’t gaining 10 pounds a week, given all the “rich foods” they see on my blog or his Facebook page. It’s a fair question after you’ve seen the Waffled Mac & Cheese or some of the unconventional creations on my Pizza Party page. But we don’t always eat heavy foods, and sometimes our meals just look more decadent than they really are thanks to presentation. That’s important to remember: If a food looks beautiful, it may be more appetizing, but that doesn’t mean it’s decadent. This Mahi Hemingway—a recipe I’ve adapted from a local restaurant—is a good example.

This dish is deceptively easy to make, and its flavor and presentation both rival the restaurant I “borrowed” it from. The restaurant version has a light and elegant white wine, lemon, tomato and caper sauce, served over delicate angel hair pasta and topped with a pan-seared fillet of fresh grouper. I first tasted it more than 15 years ago, and it’s still on the menu for $30. I’m not going to say it isn’t worth it, but I do know you can make it at home (with exactly the same flavors) for a fraction of that price, and it’s easy.

If you have never tasted capers (first of all, where’ve you been?), expect a briny, pickled flavor—kind of like a tangy green olive, but about the size of a green pea. I don’t use much in any recipe because capers pack a lot of flavor. You’ll see capers in Mediterranean cuisine, especially paired with seafood. I also love to chop and add them to condiments for seafood, such as tartar sauce.

The lemon is straightforward citrus, and it’s crucial (as I declare in most of my recipes) that you choose fresh. Bottled lemon juice is full of weird preservatives and has no place in my kitchen, as long as lemon trees are still alive somewhere on the planet.

The remaining ingredients are petite diced tomatoes (fresh is great, but canned works fine), a splash of white wine, about half a medium onion, your favorite long pasta and a couple of pats of butter. I’ll assume you already have extra virgin olive oil, salt and pepper.

Lots of great flavor, and all perfectly good for you.

The Prep

I love a recipe that comes together quickly, especially on a busy weeknight, and this one takes only about five minutes to prep. First, cut thin slices of onion, and then dice them small. Cut the lemon in half. Measure out a heaping teaspoon of capers (no need to rinse them). Cut up a roma tomato into small diced bits or use a slotted spoon to scoop about 1/3 cup from a can of petite diced (it’s OK if you also get some of the juice). Put on a pot to boil for your pasta, and salt and pepper the fish.

This is a very simple recipe, including these items plus a splash of white wine. You’ve got this!

About the fish

The restaurant version I mentioned is made with grouper, which isn’t always easy to find. I substituted mahi the first time I made it myself and liked it so much I never looked back. Mahi is a firm fish—stronger in flavor than grouper or tilapia, but not as “fishy” as a sea bass or mackerel. Choose any firm-fleshed fish you like. I keep the skin on during cooking because much of the healthy omega-3 fats are very close to the skin. I’ve found that with most fish, the skin is super easy to remove once that side has been cooked, but this is strictly a matter of preference. If you don’t like the skin, ask the fishmonger (I love that word) to remove it for you.

Mahi is an oily fish, with loads of good omega-3 fats. It’s concentrated in that red line down the middle.

Choosing your pasta

For pretty presentation, choose a “long” pasta—something delicate like spaghetti or angel hair works nicely. Whole grain is an excellent choice, and today, I’m using a new thin spaghetti Les picked up for us. It’s durum wheat (ideal for pasta), and made with spinach, zucchini, broccoli, parsley and kale. We are adding a whole serving of vegetable to our dish, but without extra effort. I’m good with that!

This “super greens” pasta is such a dark green, it almost resembles seaweed!

So far, this recipe is ticking all the boxes—healthful, quick, easy. I’m loving it.

Putting it all together

The fish and sauce will cook quickly, so get going with the pasta first. Remember to use plenty of water and salt it generously.

I use the same skillet for the fish and the sauce. Begin over medium heat, sautéing the onion with a little olive oil until it begins to soften. Move the onion to the edges of the pan, and add the mahi fillets, flesh side down. For the best sear, resist the urge to move it around much. After about seven minutes, it will release freely so you can turn the fish and cook the skin side.

Add the tomatoes, capers, lemon juice and white wine to the skillet, give it a gentle shake to mix the ingredients, then cover and allow it to simmer on low heat until the pasta is cooked al dente. Remove from heat. Transfer the fish fillets to a plate and cover to keep them warm. Add a pat of cold butter to the sauce and use a fork to swirl and melt it. This technique creates a silky richness without a lot of extra fat. Immediately drain the pasta and use tongs to give it a quick swish through the sauce to coat it before plating. Spoon some of the sauce over the pasta, then top with the mahi fillet and the remaining sauce. Sprinkle a little fresh, chopped parsley on top and enjoy!

The slides will give you a visual walk-through of how easy this is to make. If you want to save the recipe for later, there’s a button at the end of the post to download and print for your recipe book.

Nothing fancy going on here, just a quick sprinkle with salt and pepper.
The mahi fillets go into the pan, flesh side down at first, to get a good sear. I’ve moved the onions to the edges to minimize burning.
The fish will finish cooking while the sauce components simmer together.
Take a pat of cold butter for a twirl through the sauce at the very end to add silky richness without a ton of fat.
Always give the cooked pasta a quick swim through the sauce before plating, so every bite has equal flavor.
Heart healthy and delicious!

Ingredients

Makes two servings (easy to double; choose a large enough pan)

2 6 oz. fillets fresh mahi or other firm fish

2 servings thin spaghetti or angel hair pasta

1/2 medium sweet or yellow onion, thinly sliced and diced

1/3 cup petite diced tomatoes, strained from can or chopped fresh

1 heaping teaspoon capers

Juice of 1/2 large lemon

1/4 cup dry white wine

1 Tbsp. cold butter

Fresh chopped parsley, for serving

Every bit as good as the high-dollar restaurant.

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Souvlaki Pork Chops with Grilled Zucchini Salad

3 Comments September 21, 2020 terrie gura

The warmth of summer is fading, and I’m not complaining. My favorite things to cook are autumn and winter foods, and I’m scheming to bring exciting new flavors into the new season.

But we still have to eat between now and then, and the grill has been our BFF this summer, especially as we have challenged ourselves to elevate our home-cooked meals while so many restaurants were closed. Here’s a quick look back at some of the fun grilled foods I’ve put on my plate since I launched Comfort du Jour:

Before the sun sets on summer 2020, I’m throwing down a Mediterranean twist on simple grilled pork chops. I love the flavors of souvlaki, the Greek specialty that highlights the brightness of lemon and pungency of garlic, and is often applied to chicken or pork on skewers, so why not just skip chopping the chops into chunks and just marinate them as they are?

Does this look healthy and delicious, or what?

And tasty grilled meat deserves a fresh grilled side, so I have also whipped up a flavorful, healthy salad made with fresh summer tomato, crunchy red onion and marinated grilled zucchini squash. Here we go!

Ingredients

2 thick sliced, bone-in pork chops

4 cloves garlic, minced

Juice of one lemon

1 Tbsp. white balsamic vinegar (or any white wine vinegar + pinch of sugar)

2 Tbsp. red wine vinegar

1/2 tsp. dried oregano leaves

1/4 cup extra virgin olive oil (I used Greek Kalamata)

Sea salt and freshly ground black pepper

For the salad:

1 medium zucchini, trimmed and cut lengthwise into wedges

1 medium firm tomato, cut into chunks

2 thick slices red onion, cut into chunks

6 Kalamata olives, drained and chopped

Dressing: 1 Tbsp. red wine vinegar, 1 Tbsp. white balsamic, a few shakes of garlic-pepper seasoning, 1/4 tsp. dried oregano, whisk in 2 Tbsp. olive oil.

Feta cheese, cut into cubes

Fresh parsley, chopped, for garnish

Instructions

Take a walk through the slideshow for visual instruction, and refer to the notes below if you need them. Remember, you can download the recipe in PDF format to try it yourself, and please let me know how it comes out for you!

Look at all that garlic! 🙂 Turn the chops a few times during the marinade time.
Reserve a small amount of the souvlaki marinade for the zucchini, just enough to coat the spears.
Add the other salad ingredients right on top of the warm grilled zucchini, and toss with the dressing.
I’m loving these bright summer colors!
The zucchini develops a creamy texture when it’s grilled, and it’s a terrific contrast to the freshness and crunch of the other ingredients.

Season pork chops with salt and pepper.
In a glass measuring cup, combine lemon juice, vinegars, oregano, salt and pepper. Drizzle olive oil into the blend, whisking constantly, until mixture is emulsified. Stir in minced garlic.
Pour most of the marinate over the pork chops in a glass dish and set aside for 30 minutes. Turn once or twice during marinating time to ensure even distribution of flavor.
Pour the remaining marinade over the zucchini strips in another dish. Salt and pepper the zucchini and set those aside while you chop and prep the remaining salad ingredients.
Mix together the dressing ingredients and set that aside, giving the dried oregano time to hydrate.
Prepare grill and pre-heat to about 450° F (medium). Carefully place the pork chops over direct heat and sear each side about 1 minute to seal in juices. Then reduce the heat to about 350° F. The olive oil may cause flare-ups, so keep that cold beer in your hand to splash if necessary. Just kidding; either keep a squirt bottle nearby or use a grill tool to try to put out the flare or move the chops.
Continue to cook for about 10 minutes each side, or until juices start to run clear when pierced with a knife tip.
When you turn the chops, pile the zucchini onto the grill also, and turn them frequently to cook evenly and to get those beautiful grill marks.
Allow the finished chops to rest and chop the zucchini spears into bite-sized chunks. Immediately toss the grilled zucchini with the rest of the salad ingredients. Whisk the dressing briefly, then pour over salad and toss gently to combine. Scatter cubes of feta and fresh parsley over salad and serve alongside the pork chops.

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Healthy Breakfast Fruit Smoothies

5 Comments September 17, 2020 terrie gura

We all need options when it comes to breakfast, and so I’m sharing my tips for making a quick and healthy smoothie, regardless of the fruit and other fixings you have on hand.

What makes these smoothies “better” for better breakfast month?

They work two servings of fruit into the most important meal of the day.
They bend and flex to accommodate your favorite fruit, fresh or frozen.
You can easily swap out dairy for plant-based milk.
Your favorite protein powder will feel right at home in them.
They are quick, easy and portable for rushed-out-the-door mornings.
They satisfy your morning hunger and are friendly to a weight-loss diet.
They are super kid-friendly.

My magic formula for delicious and healthy fruit smoothies goes like this—something creamy, something packed with protein, some kind of fruit, maybe a juice, and optional special touches, such as coconut or spices. See what I mean? Flexible! I’ll give the full rundown of how I mix and match ingredients (and in what quantity), then I’ll share specifics of my favorites. Here we go!

Something Creamy

about 3/4 cup

I usually choose plain Greek yogurt or kefir, a cultured dairy drink that is similar to buttermilk but tastes more like a drinkable yogurt. Regular yogurt is also an option, but I avoid the flavored ones and their crazy-high sugar content. Skyr is another good option—a yogurt-like product from Scandinavia. Two popular brands are Siggi’s and Icelandic Provisions. For a plant-based option, choose your favorite non-dairy yogurt substitute, but lean into the low-sugar or plain options. The fruit you add will bring plenty of sweetness to the party.

Something Protein-y

about 1/2 “scoop,” or approximately 1 heaping tablespoon

Choose your favorite powdered form—I like soy protein, but whey works very well in smoothies, and so does hemp or pea protein. Almost every protein powder I’ve purchased comes with a small scoop that is roughly 2 tablespoons, and I fill it halfway for a smoothie. I recommend a plain or unsweetened vanilla option. My husband, Les, likes the chocolate protein powder, but we have found it can be less versatile for matching with fruit. Chocolate and raspberry is great, but chocolate and peaches?—not so much. Vanilla helps us keep our options open.

Something Fruity

total of about 1 cup

Yay—my favorite part! I like my smoothies to be icy cold and shake-like, so I almost always use frozen fruit, and especially bananas because of the creamy texture they provide. The greatest benefit to using frozen is that I don’t have to wait until the fruit is in season. It also saves multiple trips to the market for fresh fruit, or throwing away fruit that has gone bad. The fruits that work best for my homemade smoothies are peaches, bananas, pineapple, mango, cherries and any kind of berry (as long as you don’t mind their seeds). Fresh fruit works fine, of course. I don’t recommend citrus fruits, apples, melons or grapes, as their texture and water content would prevent them from blending well.

Juice or other liquid

1/4 to 1/2 cup, depending on other ingredients

This is helpful for blending the smoothie, but it may not be necessary if you use kefir, which is pourable. Greek yogurt is much thicker and would benefit from addition of juice, especially if you are using mostly frozen fruit in the smoothie. Other suitable liquids include milk, almond milk, coconut water or coconut milk.

Special mix-ins

small amounts of each

The mix-ins can be anything you like, but my favorites are unsweetened coconut (for texture and fiber), chia seed (for fiber and additional protein) and ginger (good for digestion) or another powdered spice, such as cinnamon. Sweeteners are not necessary, but if you must, may I recommend a teaspoon of honey or maple syrup? Anything but sugar, if you are aiming to keep them in the healthy column.

Ordering the layers:

It may seem inconsequential, given that the ingredients will be whirred into one mixture in the blender, but your smoothies will come together faster and more evenly if you layer the ingredients in a way that your blender can best mix them. You want the liquids and powders closest to the blender blade, so they can get a head start on mixing before the frozen stuff enters the game. The heavier ingredients, such as frozen fruit or ice, should be at the top, providing weight to keep the mixture moving downward for thorough blending. For a standard base blender, it might look like this:

My smoothie appliance is a bullet blender, which of course goes upside-down for mixing. So I layer my ingredients in reverse order, beginning with frozen fruit. When I flip the sealed blender cup onto the machine, I give it a minute to allow the liquids to run back to the blade area for more even mixing, leaving the frozen fruit at the top, where it should be.

Enough talk—let’s make a smoothie! Below are some of my favorite blends, and a list of ingredients I use for each of them. I’ve given the ingredients in order for a conventional blender. If you use a bullet-style blender, reverse the list order. Each combination yields a 12 oz. (340 g) smoothie.

Kefir, pineapple and spinach

I think of this smoothie as a power breakfast for all the nutritional benefit I get from it. Plus, the flavor is so delicious, it is a treat at the same time.

Wholesome ingredients make a better breakfast!

Ingredients: 3/4 cup kefir, 1/4 cup orange juice, 1/2 scoop soy protein powder, 1/2 teaspoon ground ginger, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1 medium handful baby spinach leaves, 1/2 cup banana chunks, 1/2 cup frozen pineapple bits.

Yogurt and banana-berry blend

This one feels very protective, with lots of antioxidant benefit in the red and blue berries.

Skyr is very similar to yogurt. It’s cultured and thick like Greek yogurt, and most brands I’ve seen are low on added sugar, which I love!

Ingredients: 1 serving cup yogurt (I used coconut flavor skyr for this one), 1/4 cup blueberry juice (any juice or milk will do), 1/2 scoop protein powder, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1/2 cup frozen banana chunks, 1/2 cup frozen berry blend (with blueberry, raspberry, strawberry and blackberry).

Plant-based yogurt and mango

There are many great flavors of plant-based yogurt available, and this one was mango, so I played up the tropical flavors throughout the smoothie.

The lineup is the same, except that the “yogurt” is plant-based.

Ingredients: 1 serving cup plant-based yogurt, 1/4 cup orange juice, 1/2 scoop protein powder, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1/2 cup frozen banana chunks, 1/2 cup frozen mango chunks.

Peach cobbler smoothie

For this one, I soaked 1/4 cup rolled oats in 1/2 cup kefir overnight (in the fridge) and then built the smoothie in the morning. It’s an easy way to work some whole grains into your breakfast drink (because September is also “whole grains month”). From that point, the process was the same for layering and blending. You get the idea, right?

Ingredients: 1/2 cup almond milk, 1/2 scoop protein powder, 1 tablespoon chia seed, kefir-soaked oats, 1 tablespoon almond flour, 1 tablespoon unsweetened coconut, 1/2 teaspoon ground cinnamon, 1/4 cup frozen banana chunks, 1/2 cup frozen peaches.

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Light and Healthy

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A little extra somethin’

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The Prep

About the fish

Choosing your pasta

Putting it all together

Ingredients

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Ingredients

For the salad:

Instructions

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Something Creamy

Something Protein-y

Something Fruity

Juice or other liquid

Special mix-ins

Ordering the layers:

Kefir, pineapple and spinach

Yogurt and banana-berry blend

Plant-based yogurt and mango

Peach cobbler smoothie

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