Pan-cooked salmon with mango salsa, green beans, and rutabaga
John laid down a layer of sea salt in a frying pan and started the salmon in a cold pan over low heat. The salmon took about 15 minutes to cook almost entirely on the skin side. He turned it over for two minutes on the flesh side. I started the green beans at the same time and was hoping for a bit of browning by the time the fish was done. At the end they were a little brown but also a little overcooked. The rutabaga was a leftover from our last chicken dinner and only needed reheating in the microwave.
I was reading yesterday about foods that are high in folate and how they help to keep your brain healthy as you age. Lentils were one of the foods mentioned. I have lentils on my menu twice this week! Since my mango was not yet ripe enough for the planned salmon dinner, I decided I would move up one of the lentil dishes.
Lentils with turkey sausage, carrots, celery, onion, garlic, mushrooms, and kale
Look at that bowl of lentil-y goodness! We have not made this in a while because it seems too hot for this sort of meal but it is not so hot today and this dish is just filled with yummy, healthy deliciousness.
It is really easy to make. First sauté mushrooms, then add onions and garlic and some red pepper flakes. Next I put in some more finely diced turkey sausage reserving the larger pieces for later. I want some of the turkey sausage to give up its flavor to the pot and the larger pieces just warmed through at the end of cooking.
Next all the vegetables except the kale leaves are added plus a few thyme twigs and a dash of salt and pepper. A cup and a half of lentils and 3+cups of stock go in and the whole thing simmers for about 25 minutes. At the end I add the kale so it can wilt and the turkey sausage to get warmed through. At this point I taste it and add additional seasoning. I find that a few drops of fish sauce helps with the salt level and umami.
We made this dish with whole grain spaghetti but probably any pasta will work. It is kind of like a puttanesca preparation except there are no tomatoes and tuna is added. It turned out well and I am sure we will make it again.
Spaghetti with tuna, capers, and a mix of spinach and arugula
Put the salted water on to boil, During this time sauté 1/4 of an onion, chopped, 3 cloves of garlic, and some red pepper flakes in 1 tsp. of olive oil and some olive oil spray. When the water is boiling start cooking the 6 oz. of pasta. When it is almost done add 2 tablespoons of capers to the onion mixture, 1/4 cup Italian parsley, and 5 oz. of the greens. Reserve 1 cup of pasta water, drain the pasta, and then put it in the pan with the onions, capers, garlic, and greens. Add the liquid from the can of tuna, about 1/2 cup pasta water, and stir around until the greens are wilted. Finally add the tuna and stir being careful not to break it up too much. Stir gently until the tuna is heated through. Correct seasoning by adding fish sauce (just a few drops) and garnish with lemon for squeezing, a drizzle of olive oil, and additional parsley. Serves 2.
In order to make our bowls seem fuller we break our spaghetti in half. I also think that olives would be a good addition to the sauce. Except for the pasta water, keep salt at a minimum as the ingredients are salty.
This week we are attempting to make the dinners we skipped last week when I did not feel like cooking. The blond puttanesca is a new recipe and our vegan dish is the Afghani dal which is a somewhat soupy rendition of red lentils and spices.
This is what I have been eating this week. I accomplished my aim of getting back to my goal weight after a week’s vacation. What you see is my dinner plate. I am maintaining a 60+ pound weight loss.
Soft scrambled eggs on top of raw kale and stir-fried vegetablesChicken Marsala with rutabagas and broccoliGarden salad with chickpeasWhole grain penne with kale and mushroomsChilean sea bass with new potatoes and green beansMahi mahi fish sticks with braised leeks and zucchini
Lightly breaded mahi mahi with braised leeks and zucchini
About a month ago we tried making fish sticks out of mahi mahi and it was good but the coating sort of fell off and got too dark before the fish cooked. This time instead of pinko breadcrumbs we used regular bread crumbs and the result was much better. Last time John used a combination of yellow mustard and light mayo to make the breadcrumbs stick to the fish but this time he used Dijon mustard with mayo and the result was not as good. It turned out a little too salty and spicy which masked the delicate flavor of the fish. The third time will be the charm, just the right coating with just the right breadcrumbs!
Figuring that the breadcrumbs would be the starch factor for the dinner, I made a large side of braised leeks with zucchini, Fresno chile, and garlic. I braised the leeks in chicken stock but I think veg stock would work just as well, or even water. (Idea! To make this dish vegan coat and very shallow fry extra firm tofu and serve it with the leeks and zucchini!) In any case leeks are delicious and the striped Italian zucchini from our daughter’s garden made our dinner extra-special! Garnish with basil or another herb of your choice and a good squeeze of lemon.
I am happy to report that as of the morning after this meal I am back under my goal weight (by a tiny two tenths of a pound.) It took me a week to lose what I gained on our week’s vacation. I did it by eating exactly the plate that you have seen on my blog this week plus a reasonable breakfast and lunch. I feel empowered!!
Whole grain penne with mushrooms, onions, garlic, and kale
This is another easy vegan pasta dish that gets it sauce from a combination of the vegetables and the pasta water. Sauté the mushrooms while the pasta water heats up adding the onions and garlic to the mushrooms after the mushrooms are browned. When the pasta is cooked, add the kale to the vegetable mixture and put the drained penne on top. Use about a cup of pasta water to make a sauce stirring it into the pasta and vegetables. Cook together for a moment or two, serve in bowls, and garnish with a drizzle of olive oil. Dinner is ready!
Mixed greens salad with chickpeas, cherry tomatoes, and pepperoncini
I seem to be in the post-vacation doldrums. I planned out my menu and even bought what I needed to make it but I am just not executing my plan. Both Monday and Wednesday this week I just did not feel like cooking. On Wednesday I ate an artichoke, some popcorn, and the pictured salad for dinner.
Being a morning person I have the most energy and enthusiasm for doing things before noon. I would probably be better off making and eating dinner for breakfast, lunch at lunchtime, and breakfast for dinner. But the rest of my household does not work that way. Much of the time I manage my asynchronous eating pattern by prepping a lot of dinner earlier in the day. On Tuesday I had made the rutabagas and prepped the broccoli before lunch.
In looking at the picture of my salad this morning, it looks quite appealing. I know that last night I was really craving those chickpeas which I know is weird. Hopefully by tonight my head will be straightened out and I will make the penne with kale and mushrooms!
Sautéed chicken cutlets with a mushroom Marsala sauce, mashed rutabagas, and broccoli
You might look at this picture and think that John and I are still splurging but, no. This dinner is totally on our healthy eating plan! My plate is comprised of a small amount of chicken breast, a sauce made out of a packet of chicken gravy (25 calories for 1/4 cup) which John has substituted in a little Marsala in place of water and then cooked it down to remove most of the alcohol. Rutabagas count as a vegetable. I make them in the Instant Pot cooked for 15 minutes at high pressure and then a pressure release after 10 minutes. Plus we have broccoli, the vegetable that is always in season, which I cooked in a little water and tossed with some faux butter.
So here it is Wednesday and since we started back eating correctly I have lost over two pounds of the three that I gained. I am really pleased and I know if I just eat what is on my menu for the week that by next weigh-in day (Monday) I will be back under my goal. It is great to know that I can have a wonderful vacation week and still stay in control.
I am back from my vacation and ready to start a new week. Since I pretty much ate with abandon last week, I have gained a few pounds and am determined to address this problem. I am well aware of the slippery slope of weight gain. This week I am going back to basics. I am not making anything new or fancy just a simple protein, vegetable, and carb for dinner, sometimes just a protein and two vegetables. Weight that you gain on a week’s vacation can be easily taken care of if you work on it right away. I am sure I will be back to my goal weight by next Monday.
Omnivore 