When time is short and you’re hungry, here is a quick dish I turn to over and over again – pasta with tomatoes, fresh herbs and chicken sausage. Its takes no time at all. Serve with a salad and you have a healthy, fast and balanced dinner.

The Power of a Good Pantry

The real test of a cook is creating a dinner with what you have on hand, when are too busy or too tired to go to the store. That is where your pantry comes in. A stocked pantry will save you. And having a few fresh items on hand helps too.

With a basket of large grape tomatoes on the counter from the farmers market, pasta in the pantry, fresh herbs in pot in my backyard, a bottle of good olive oil always within reach, and package of my favorite chicken sausage in the fridge, I can always put a good dinner together. This is one I have done for years and just never shared with you. So now, I finally am, in hopes it helps you.

Great Ingredients

One thing I always keep in the refrigerator or my freezer pantry is a package (or two) of fully-cooked chicken and turkey sausage. It makes a quick dinner really easy. It’s lower in fat, high in protein, and tastes terrific. The brand I prefer is Applegate Organics, their Sweet Italian Chicken & Turkey sausage links. Just slice, brown up a bit and enjoy. Toss with pasta. Serve for breakfast with eggs. Use it in risotto. There are many ways you can use it. And just one link is enough per person.

Next pantry item is brown rice pasta. Since we went gluten-free, I’ve tried many brands of rice pasta. Some cook up mushy and fall apart. Some have an odd texture. One brand I was using was pretty good, until I discovered the Jovial brand. Now Jovial is my top choice. It tastes like and has the texture of regular pasta. It’s amazing. You will never know the difference. So far I have only been able to find their spaghetti, but I am shopping other stores to buy their other pasta styles. It’s also on Amazon (what isn’t?).

Lately I’ve also been cooking with olive oil from California Olive Ranch. I discovered their beautiful oils at a conference where they set up a tasting for attendees. Their oil was so fresh tasting and vibrant. I’ve been using the Everyday Oil for cooking and have yet to break into a bottle of Arbequina. For more information on their oils, visit their website. Being a California girl, I just can’t resist good California olive oil.

With sausage in the fridge, pasta in the pantry, and my tomatoes and herbs, a quick dinner was possible. Saute half an onion and some garlic in a little olive oil. Add sliced (or diced) tomatoes and a handful of fresh herbs and cook for a few minutes while the pasta boils and the sausage warms. Toss it all together and sprinkle with a little Parmesan if desire. Add a side salad for green balance and you are ready to go, all in about 30 minutes or less.

When you have good things in your pantry to work with, a quick and healthy dinner on busy days is always do-able.

Quick Pasta with Tomatoes, Herbs and Chicken Sausage

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Pasta, tomatoes, fresh herbs and fully-cooked chicken sausage make for a fast, easy and healthy dinner. Perfect for busy days when you are just too pooped to head to the store. This recipe is one I make often. To get your greens in, add a salad of spinach, kale or dark leafy greens. No fresh tomatoes? Use canned, diced and drained.

Serves 2 (doubles easily for 4)

Ingredients

• 2 links (6 ounces/340 grams) fully-cooked sweet Italian chicken and turkey sausage  (I buy Applegate organics)
• 10-12 ounces large grape tomatoes (about half of a full basket)
• 1/2 a medium onion
• 2-3 large garlic cloves
• 1 tablespoon olive oil (and maybe a little extra for drizzling if needed)
• Salt and pepper
• A handful of fresh chopped oregano or basil
• 4 ounces spaghetti pasta ( I buy gluten-free Jovial brand)
• A sprinkle of fresh grated Parmesan cheese

Directions

1. Put a large pot of water on to boil for the pasta. Cut the two sausage links in half lengthwise, then crosswise into slices.
2. Vegetable prep – Wash tomatoes and cut lengthwise into quarters or slice crosswise into rings. Peel onion and roughly chop or slice into thin half moons. Finely chop or mince garlic.
3. Heat olive oil in a large saute pan or skillet over medium heat until shimmering. Turn heat to low and add the onion and cook until soft, a few minutes. Don’t let it brown too much. Turn heat down if needed. Add the garlic and cook another 30 seconds. Add the tomatoes and allow then to cook until soft, a few more minutes.
4. While the tomatoes are cooking down, warm and brown the sausage in a separate small pan. I do it separately so I can evenly divide it over the pasta to serve.If you want to skip the second pan, add the sausage after the onions, cook for a few minutes then add tomatoes.
5. When the water boils, add the pasta and cook to brand directions. If you buy Jovial, they do not specify a time for their spaghetti. I cook mine for 9 minutes.  When pasta is done, drain and add to the pan with the tomatoes. Toss well and add the fresh herbs and cheese. Serve while hot.

For a new twist on the traditional cheese and crackers, try this beautiful Mediterranean-inspired spread for appetizers.  The star, a tangy baked goat feta cheese drizzled with olive oil, fresh herbs and red pepper. It takes just 15 minutes in the oven. The rest of the tray is easily assembled from purchased ingredients. There’s something for everyone to nibble on while you finish dinner.

The Importance of Nibbles

I learned long ago (and regret when I forget to follow my own advice) when guests come for dinner, you must have something for them to nibble on upon arrival. When the front door opens, wonderful aromas of the dinner cooking rush to welcome friends and family for an evening of good food and being together. Everyone heads for the kitchen, wine starts to pour, and it’s then everyone needs a nibble.

Redwood Hill Farm & Creamery

One thing I love to do is share “food finds” with you. Recently, I met the Owner and President of Redwood Hill Farm and Creamery, Jennifer Lynn Bice. Located in the beautiful Sonoma wine country of California, Redwood Hill Farm has been producing award-winning dairy products since 1968.

The event was a cheese tasting and making class, arranged by fellow food bloggers Andrew Wilder and Erika Kerekes.  In spite of 4 hours of LA traffic, this was an invitation I looked forward to.One appetizer everyone enjoyed was a baked goat feta cheese drizzled with olive oil and herbs. What could be easier? Being a goat cheese lover, I discovered goat milk feta cheese a few years ago. It has a wonderful tang. Goat milk is easier for many people to digest because the fat particles are smaller. Redwood Hill Farm goat feta is a also a raw cheese.

Because they want their products to be as unprocessed as possible, they do not homogenize their milk. Their products are free of sugar, coloring, preservatives, or powdered milk. That must be why the quality is so high and the taste, fantastic. Since then, I have found their raw goat milk feta at Whole Foods.

Ingredient Notes

One more tip on a fabulous new food find I’ve been enjoying – American, artisan-produced Speck (smoked Prosciutto) from La Quercia. It’s what I used for this tempting tray. You can read more about the company and their terrific products on their website. La Quercia describes their Speck as an earthy, rich, deep, sweet meat, with a light applewood smoke flavor. It’s really a treat. Great under poached eggs on the weekend too.

I realize that these products may not be available everywhere, but don’t let that stop you from putting this tray together. Use the best quality products that you can find. Try some new ones, and seek out products from local artisan producers. You may be pleasantly surprised what you find. Make this your own.

Baked Goat Feta Cheese | Mediterranean Appetizer Tray

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This Mediterranean-inspired appetizer tray is easy to assemble and has something for everyone to nibble before dinner. The goat feta cheese takes just a few minutes and can be served with crackers or thinly sliced baguette. This tray makes a nice light dinner too, when paired with a salad…which is exactly what we had for dinner after we took the photos.

Serves 4

Ingredients

• 6-8 ounces of raw goat milk feta (I use Redwood Hill Farm, or the best feta you can find)
• 2 tablespoons of olive oil
• 1-2 tablespoons of fresh herbs, such as parsley, oregano, thyme, or mint
• A sprinkle of red pepper flakes (optional)
• A selection of rice crackers, wheat crackers or thinly sliced baguette
• 6 ounces of thinly sliced Prosciutto or Speck (smoked Prosciutto)
• 1 jar of good marinated Mediterranean olives
• a small bowl of raw almonds
• 1 large bag or bunch of grapes, washed and clipped into small clusters

Directions

1. Pre-heat oven to 350 degrees. Place feta in a baking dish just big enough to hold the cheese. Drizzle with olive oil, herbs, and red pepper. Bake for about 15 minutes or until the cheese it hot. It won’t really melt, but will get soft.
2. While the cheese is baking, arrange all of your other ingredients on a platter or tray. When the cheese is done, place in a small dish, pour the olive oil from the dish (or a little extra) and herbs over the top and serve.

Fire up the grill for Father’s Day and serve these easy, tasty swordfish and vegetable kabobs. Swordfish is meaty, thick and holds up well to grilling. Best of all, it takes just a few minutes of cooking time. No grill? No problem. Use your oven broiler instead.

My goal at the fish market was to buy fresh wild salmon (which I did), but glistening white, fresh swordfish was calling my name. Temptation won, and I happily brought both home. Once a favorite fish I enjoyed regularly, swordfish has become a rare indulgence. Not because of availability, but because of elevated mercury.  I discovered years ago that my mercury levels were off the chart. So while I still love swordfish, I choose to be very careful about consuming it.

Seafood – Healthy But Choose Carefully

Seafood is an enjoyable part of a healthy diet and a good source of lean protein.  But while most fish and shellfish contain trace amounts of mercury, swordfish is on lists for highest mercury levels including shark, tilefish, tuna, king mackerel and orange roughy. I am not writing this to rattle you or give you one more worry about food, but to help you think about the choices you make for yourself and your family.

Mercury occurs naturally in our environment. It is also released into the air from industrial pollution. It ends up in our oceans and into the fish we enjoy. As swordfish are large, predatory fish that live a long time, their mercury levels are higher than smaller fish because they are higher on the food chain. Enough tough news. As I said, it’s a welcome treat. And I enjoy every bite when I do eat swordfish.

Prepare the Kabobs

Cut your fish and vegetables into good sized chunks, about 1 1/4″ or so in size. If you are using bamboo skewers, soak them in water for 30 minutes to reduce burning the skewers. Otherwise use metal skewers. For vegetables, use zucchini (green and or yellow), red onion, colorful bell peppers. Lots of color means lots of good nutrients.

Before grilling, brush kabobs with olive oil and sprinkle with salt and pepper. Grill kabobs on a hot, clean and oiled grill for a minute or two per side, turning them for even cooking. The fish will be golden and a little firm to the touch when done. The edges of the vegetables may be blackened a bit.

For the broiler, set the oven rack one notch down from the highest level. Pre-heat the broiler. Place kabobs on a rimmed baking sheet covered with foil (for easy clean up) and broil, turning occasionally, until the fish golden and a little firm to the touch. The edges of the vegetables may get a bit blackened, but that is fine. They will taste great.

Before serving, drizzle with fresh olive oil and a sprinkle of fresh chopped herbs. Alternatively, serve with a lemony rosemary and mustard vinaigrette as a sauce. The recipe is below. It’s good on a side green salad as well.

Complete the Meal – Rice and Salad

Rice makes a great side dish for these kabobs. Cook brown rice or a brown-wild rice blend like this one from California growers Lundberg Family Farms. Another good choice is the Chinese black rice called Forbidden Rice. Lotus Foods sell an organic version that is great. It’s available at many health-oriented markets or online. If you do not eat grains, go with a big, tossed green salad and serve your kabobs on top. Even if you do enjoy rice, the salad is a nice addition.

Grilled Swordfish Kabobs with Vegetables

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Swordfish is meaty, thick and holds up well to grilling skewered with vegetables and brushed with olive oil. Best of all, it takes just a few minutes of cooking time. No grill? No problem. Use your oven broiler instead. The vinaigrette is an option. Serve as a sauce, and over a green salad as well. Brown or a wild-brown rice blend makes a nice side dish.

Serves 4

Ingredients

Kabobs

• 1 1/2 pounds of thick swordfish
• 2-3 bell peppers, red, orange or yellow combination
• 2 large zucchini, green or yellow
• 1 small red onion
• 1 tablespoon olive oil, for before grilling
• Salt and pepper

Vinaigrette (optional)

• 3 tablespoons olive oil
• 1 tablespoon fresh lemon juice or light vinegar
• 1 teaspoon Dijon mustard
• 1 teaspoons chopped fresh rosemary (optional)
• 1 small garlic clove, finely chopped
• salt and pepper

Directions

1. If using bamboo skewers, soak in water for about 30 minutes to reduce burning, or use thin metal skewers for kabobs. While the skewers are soaking, make the vinaigrette if using. Whisk all vinaigrette ingredients together in a small bowl.
2. Trim skin, if any, from fish and discard. Cut fish into approximately 1 1/4″ cubes. Cut peppers into about the same size. Cut zucchini into thick pieces about 3/4″ thick. Cut red onion into chunks. It will fall apart, but don’t worry. Work with the pieces.
3. Thread pieces of fish and vegetables onto skewers alternating for color.
4. Heat the grill or broiler for a few minutes until hot.
5. Brush kabobs with olive oil and sprinkle with salt and pepper. Grill or broil until done, about 1-2 minutes per side, until the fish is almost firm and the vegetables have crisp brown edges.
6. Serve with a brush of fresh olive oil or the vinaigrette, as desired.

Helpful Links

Mercury in Seafood, from the Seafood Network Information Center at UC Davis

Should I be concerned with mercury in fish? From Worlds Healthiest Foods

Page on swordfish from Seafood Watch

Here is part 2 of A Guide to Plant-Based Protein. If you missed part one, you can read it here. In part 1, the plant-based proteins listed were mostly incomplete proteins. In part 2, I’ll cover grains, seeds, soy and super-green algae. More of these sources are considered complete proteins, as they contain all “essential” amino acids.

Protein – Complete or Incomplete?

Protein is made up of building blocks called amino acids. Think of them like the legos of life. There are 20 amino acids that we need in our diet. Our bodies use these amino acids to create thousands of proteins that we need to function. If a food has all of the amino acids, it’s a complete protein. If it does not, it’s an incomplete protein.

Of the 20 amino acids, 9 are termed “essential”. Think of them as essential to get through our diet as our bodies cannot create them. The other 11 amino acids can be created or synthesized by our bodies.

While all animal proteins are complete, many plant-based proteins are not. But when combined with other foods they become complete. You don’t have to worry about eating “complimentary” proteins at the same meal.  As long as you get them in the same day, you’ll be fine. Your body will do the combining.

Sources of Plant-Based Protein

Grains

Grains can add a significant amount of protein to our diet. Just 1/4 cup (44 grams) of steel cut oats has 7 grams of protein. If you eat wheat, whole wheat pasta has from 4-7 grams of protein per 2 ounce (56 gram) serving. Read labels as you grocery shop to understand protein levels. For help determining quantities for cooking, a digital kitchen scale is a smart and inexpensive investment to weigh portions. One note, grains like wheat, barley and rye contain gluten, so some grains may not be a good choice for people who need or choose to follow a gluten-free diet.

Try this recipe for easy steel cut oats and add hemp seeds for more protein.

Seeds (Pseudo-grains)

While we may think of these as grains, they are really seeds that provide quality plant-based protein. Once cooked, these “grains” will keep the better part of a week refrigerated. Make extra that you can use in a variety of dishes. That helps to reduce your time in the kitchen. Another note, many of these “grains” also come ground as gluten-free flours.

• Quinoa- Native to South American as the ancient “mother grain” of the Inca Indians, quinoa provides from 6-8 grams of protein in a dry 1/4 cup (44 grams). It’s also a great source of iron, fiber, and magnesium. Quinoa is also a complete protein, containing all of the essential amino acids. One of my favorite ingredients, quinoa has a delightful, nutty flavor and is gluten-free. Think of quinoa as you would rice. For more information, read my post on How to Cook Quinoa, then try quinoa tabouleh salad, quinoa stuffed peppers, or green quinoa salad with spinach dressing

• Amaranth – Called the super grain of the Aztecs, tiny amaranth is a gluten-free complete protein and good source of key minerals. It has an earthy, nutty flavor that works as a side dish for dinner and even for breakfast as a cooked cereal. Think of it as you would rice.

• Millet – A tiny seed that hails from ancient Asia, millet has a mildly sweet and nutty flavor. As the other seeds we’ve mentioned, it is gluten-free, a complete protein source, and very healthy. Millet looks like birdseed.

• Buckwheat – With a misleading name, buckwheat is not wheat at all, but a seed from the fruit family. Buckwheat comes toasted, called kasha, and untoasted, known as kernels or groats. A 1/4 cup of dry buckwheat groats provide 6 grams of protein. Toasted buckwheat has a strong, nutty flavor. The plain version has a milder flavor. Buckwheat can be cooked like rice for salads, side dishes and as a breakfast cereal. It also comes in flour form and makes great pancakes and baked goods.

• Hemp – Hemp is an excellent source of plant-based protein with a nice nutty flavor. Hemp seeds contain all of the essential amino acids, making it a complete protein. Hemp also provides important minerals, fiber, and is high in omega fatty acids. Hemp provides approximately 5-8 grams of protein in just 2 tablespoons (1 ounce or 28 grams). Hemp seeds can be added to smoothies or salads, and is terrific added to oatmeal, buckwheat or granola for breakfast. Hemp also comes in powder form, which can be added to smoothies and shakes as a protein powder.

• Chia -While not as high in protein when compared to other plant-based sources, chia seeds do offer a big nutritional boost plus lots of fiber and calcium. Plus, they are a complete protein. Chia seeds have no flavor, so they can be added to many dishes without changing the taste, and their nutrition is readily absorbed by our bodies. Chia seeds provide 4 grams of protein per 1 ounce (2 tablespoons or 28 grams). Add chia seeds to oatmeal or smoothies. And because they absorb liquid (thicken), they can be used to make treats like pudding. Chia comes in whole, tiny seeds and powdered form.

Soybeans

While soy is a complete protein, like many foods in the science of nutrition, it is a controversial ingredient. Advice varies on how much is healthy to consume, if at all. Many people are allergic to soy or avoid it for other health reasons. An additional note, soy is one of the top GMO (genetically modified) crops in the US. Whenever you purchase soy, be sure it is organic.

• Edamame (soybeans) – Most of us are familiar with the delicious little green pods served warm as an appetizer at Japanese restaurants. Edmame are good added to soups, salads, or enjoyed as a snack. A half cup of shelled edamame provides 13 grams of protein. They are available fresh and frozen, which make them easy to keep on hand.

• Tofu – Made from soybeans, tofu is good source of complete plant-based protein. A 3-ounce (85 gram) serving of tofu will provide approximately 9 grams of protein. Think of tofu like vegetarian chicken. It can be marinated, sautéed, grilled, scrambled, cooked with vegetables or stir-fried. At the store you will find different levels of firmness from silken tofu to extra firm. Silken forms can be pureed into a smooth, sauce-like consistency. Firm versions can be used more like chicken. Tofu has a fairly neutral flavor, so it will pick up any flavor that you add to it.

• Tempeh -The fermented cousin of tofu, tempeh provides 18-24 grams of protein in a 4-ounce serving. Tempeh can be served as a veggie burger, as meatballs in pasta, or with brown rice and vegetables. Find it in the market refrigerated section alongside tofu.

Super-Green Powders (Algae)

Lastly, I wanted to mention super-green powders. These powdered forms of algae are really more of a supplement than a “food”, but I wanted to share this so you can explore on your own. I was surprised to see that 1 tablespoon of the chlorella I use has 6 grams of protein, and spirulina has 4 grams per tablespoon. If you are adding these to a smoothie, you are getting additional plant-based protein. Food for thought!

Before you make any changes to your diet, do some research on your own and talk to a doctor that understands nutrition if you have questions or concerns.

References and More Information

More nutrition information on quinoa

More about supergreens

How to get started with plant-based proteins, from MindBodyGreen

 Warning signs you may not be getting enough protein

Soy controversy article, from Dr. Mercola

Shopping at a favorite health-food market my tummy was rumbling, so I headed to the fresh deli section to grab a quick snack. They make this great green quinoa salad. The first time I ate it I gobbled the cup down sitting in my car. The second time, I thought, I’ve got to make this at home. The third time, they ran out, so I took a photo of the ingredient list and came up with my own recipe.

The “Green-wah” Salad

With spinach, cucumber, lime, and cilantro, this should be called the “green-wah” salad. It’s really green! Golden corn kernels and red onion give the salad a bit of a color break. Color aside, it tastes great and is healthy. With quinoa as the base, it’s gluten-free and high in protein.

Before cooking, rinse quinoa well in a fine sieve to remove the natural bitter coating called saponin. Cook quinoa and spread it out on a rimmed baking sheet to cool. While it’s cooling, do your vegetable and herb prep and make the spinach dressing.

Spinach Dressing

For the dressing, place 1 giant handful of washed baby spinach leaves into a blender. Add a little water, lime juice, olive oil, garlic and puree. Toss the cooled quinoa with the spinach dressing and the rest of the ingredients.

Enjoy this salad chilled for lunch or a snack. It also works beautifully as the base for grilled chicken, fish or as a side to burgers. Cool salad recipes are nice to have in your recipe box as we head into warmer weather. Salads like this also pack easily for a picnic.

One additional ingredient note – for more green, add diced avocado before serving!

Green Quinoa Salad with Spinach Dressing

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This green quinoa salad with spinach, cilantro, lime and cucumber is healthy and refreshing. I enjoy it for lunch. It’s also great as a side dish with chicken, fish, shrimp or seared scallops. Feel free to taste and add more lime, cilantro or a little extra olive oil to suit your taste. If you can’t stand cilantro, use flat leaf parsley instead. For even more green, add diced avocado before serving.

Serves: about 6

Ingredients

• 1 cup uncooked organic quinoa (I use the tri-color)
• 2 cups water
• 2-3 Persian cucumbers
• a large handful of washed baby spinach leaves
• 1/3 cup water
• 2 tablespoons olive oil
• Juice and zest of 1 large lime
• Salt and pepper
• 2 large garlic cloves
• 1 cup organic corn kernels (cooked and cooled)
• 1/3 cup finely diced red onion
• 2 handful of cilantro leaves, chopped fine
• 1 firm but ripe avocado, diced small (optional)

Directions

1. Place the quinoa in a fine sieve or strainer and run under cold water for a few minutes to rinse off the saponin (bitter outer coating). Shake off excess water and place in a 2 quart saucepan with 2 cups of water. Bring to a boil, top with a tight fitting lid, and turn the heat as low as it will go. Cook for 18 minutes. When done, move the pan to a cool burner and allow to steam finish for 8-10 minutes. Fluff with a fork and spread out on a rimmed baking sheet to cool. You can also use wax or parchment paper.
2. Quarter cucumbers lengthwise, then chop crosswise into small pieces.
3. Place spinach, water, oil, lime juice and zest, salt, pepper and chopped garlic in a blender and puree into a dressing.
4. Toss cooled quinoa in a bowl with corn, onion, chopped cilantro and enough of the dressing to coat. You may not use it all. Taste and adjust for what you prefer.

With Memorial Day upon us, you may be planning to fire up your grill for a weekend celebrating with family and friends. Here’s the perfect, no-cook dessert solution. Whip sour cream with honey and vanilla to use as a dip for fresh, sweet strawberries and allow everyone to dive in. There’s something addictive about the sweet and tangy combination that makes them hard to stop eating.

Redwood Hill Farm

One of the fun things about being a food writer is attending special events and the opportunity to learn about fantastic products. This past weekend I was fortunate to attend a cheesemaking and tasting featuring Redwood Hill Farm and Green Valley Organics. This award-winning, certified humane, Grade A goat dairy farm and creamery has been family owned and operated for 45 years. They are located in the beautiful wine country of Sonoma County, California.

A Lesson in Cheesemaking

With LA traffic unpredictable, the hosts were still setting up as I arrived early. Jennifer Bice (above center), owner and cheesemaker at Redwood Hill Farm and Green Valley Organics, (their sister brand) was putting out delicious goat cheeses for us to taste while goat milk heated on the stovetop to make fresh ricotta cheese.

I’ll pause briefly to let you know I have three recipes to share with you from the event. The strawberries with the honey-vanilla sour cream dip is the first. The other two will be published soon – a baked goat feta cheese appetizer and an easy, homemade goat milk ricotta cheese. All are heavenly and easy!

This dessert dip uses Green Valley Organics lactose-free sour cream. It’s not the usual sour cream. The texture is thick and rich, more like the French sour cream called creme fraiche. It’s available at Whole Foods and other grocers. If you can’t find this brand, you can use regular sour cream (what my mom did), creme fraiche (available everywhere these days), or a combination of the two. But look for the Green Valley Organics brand. It’s the best sour cream I have ever had.

Back to dessert. Whisk sour cream with honey and vanilla together in a small bowl. Wash the berries and leave the green tops on. Use the green tops to hold the berries, like a natural handle for the creamy dip. The combination of the sweet and tang are incredible. Its an easy, no-cook solution for dessert. My mom used to serve this as a dessert and I had completely forgotten until Saturday!

Optionally, you can offer a small bowl of natural brown sugar or coconut sugar to dip the berries into after the sour cream. That gives a bit more sweetness and a nice crunch. If you want to reduce sugar, skip this. The honey in the sour cream provides just enough sweetness with naturally sweet strawberries.

My thanks to Andrew Wilder of Eating Rules and Erika Kerekes of In Erikas Kitchen for hosting the event. Big thanks to Jennifer Bice of Redwood Hill Farm and Green Valley Organics for traveling to LA to share her amazing knowledge of cheesemaking as well as her fantastic goat cheeses, sour cream, and other wonderful dairy products.

Fresh Strawberries with Honey-Vanilla Sour Cream

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The perfect no-cook dessert for friends and family: fresh strawberries with a sweet and tangy sour cream dip made with vanilla and honey. What could be easier. Look for the Green Valley Organics brand of sour cream. It’s rich and thick, more like the French sour cream called Creme Fraiche. It you can’t find that, use either regular sour cream or a combination of sour cream and creme fraiche.

Serves: About 6-8 (leftover dip keeps well)

Ingredient

• 1 – 16 ounce container of sour cream (preferably Green Valley Organics)
• 2-3 teaspoons of real vanilla extract
• 2 -3 teaspoons of mild honey
• Fresh strawberries, washed, stems left on
• Organic light brown sugar or coconut sugar, optional

Directions

1. Add the sour cream, vanilla and honey to a small bowl and whisk together until smooth and creamy. Serve with fresh strawberries as a dip. For added sweetness and crunch, offer a small bowl of brown sugar to sprinkle on berries or dip into after the sour cream.

It’s almost impossible to escape the buzz about the benefits of moving towards a plant-based diet. Bill Clinton adopted a plant-based diet, lost weight, reversed his heart disease and re-gained his health. Famed NY Times food writer, Mark Bittman, adopted a plant-based diet, dropped 36 pounds and avoided a health disaster. Moving towards a more plant-based diet can have huge health benefits for us all…but how do we get enough protein?

The first question usually is, can we really get enough protein from plants? The answer is yes. We can get high quality, healthy protein from beans, grains, seeds, legumes, nuts, even fruits and vegetables. The best part is, you don’t have to go totally vegan. You can remain an omnivore and still gain benefits.

Why Plant-Based Protein?

First, plant-based protein is healthy for everyone. Next, plant-based protein is budget friendly, costing less than poultry, meat, or seafood. It’s more planet friendly as well. Need another reason? It’s healthy to mix up our protein sources. We can get plenty of protein from plants. In fact, you may already enjoy many of these foods, not even realizing that they are providing you with healthy plant-based protein.

How Much Protein Do We Need?

The answer might surprise you.  The daily recommended intake is approximately 46 grams for women and 56 grams for men. Another way to figure your need is by multiplying your weight in pounds by .36 (or .8 grams per kilo). This number will tell you approximately how many grams a day your body needs. This may vary with age, exercise levels and special health concerns (like pregnancy), but it’s a good starting point. Another way to look at it, protein should be between 10% – 35% of your diet.

While protein intake is a critical part of being healthy, we eat far more protein than needed in this country. One culprit, over-sized portions. Do you realize that a serving of protein is considered just 3 ounces? I’ll use chicken as the example, as most of us eat a lot of chicken. A 6-ounce chicken breast has more than 60 grams of protein. And a 6-ounce steak logs in around 42 grams, along with a dose of unhealthy saturated fat. Adequate protein is essential, but too much protein can lead to weight gain and health problems.

Where to Get Plant-Based Protein

Canned Beans

Canned beans are an excellent source of protein. Beans provide approximately 12-14 grams of protein in a cooked cup (260 grams), as well as healthy fiber. A versatile ingredient, beans can be made into soups, stews, dips, tossed into salads and pastas. Beans can be the star of a dish or a supporting player.

Having canned beans in the pantry insures you can always have something healthy to eat on short notice. For canned beans, choose no salt added brands and rinse beans before using. Look for brands like Eden Organic. They have “no salt added” beans and package in BPA-free cans. Some companies (like Trader Joe’s), package their beans in BPA-free cans but do not label them. A call to any company will provide the answer if you are concerned about BPA.

Dried Beans

Dried beans are particularly budget friendly and are available in interesting varieties often not found in cans. The extra time it takes to cook them will reward you with rich tasting beans. Start by soaking dried beans overnight in cold water. The next morning, drain and start the cooking process, most of which is hands-off simmering time.

Forget to soak your beans overnight? No problem. I often use the quick soak method to get beans started, or use a pressure cooker to speed the process. For more information, read Cooking Beans 101 from Whole Foods. You can find dry beans in bulk at many grocers. Another great option, check out my favorite supplier of heirloom beans, Rancho Gordo. I can’t live without their cannellini beans.

For recipe ideas, try  White Bean Salad, Black Bean-Pumpkin Soup or easy lemon-cumin hummus 

Lentils

Lentils (also called pulses) are a nutritionally powerful member of the legume family, offering important vitamins, minerals, fiber and protein. Just 1 cup of cooked lentils provides approximately 18 grams of protein, making it a very high-protein, plant-based source. Lentils come in many colors from black to brown and green, red (really orange) or even black (Beluga lentils). Lentils cook more quickly than dried beans and can be enjoyed on their own or added to soups, stews, and salads like beans. Here is a link to the US Dry Pea & Lentil Council for recipes and information.

Nuts

Whether you sprinkle them on salads, onto oatmeal, mix them into granola, sprinkle them over cooked vegetables, or mix a bit into pasta for a nice crunch, nuts can add protein to your diet. I snack on raw almonds every day.

Just 1 ounce (28 grams) of almonds or pistachios provides 6 grams of protein. Cashews, 5 grams per ounce (28 grams). For walnuts and pine nuts, 4 grams per ounce. For pecans, 3 grams per ounce. Nuts are also high in fat. Yes, it’s a healthy fat, but you still may need to be careful and balance how much you consume in your overall diet.

Many of these nuts come as delicious nut butters, like almond butter. Almond butter makes for a good afternoon snack when paired with apples or vegetables. While 2 tablespoons of almond butter provides 7 grams of protein, it’s also high in fat, so you may want to watch how much you consume.

Fruits and Vegetables

Vegetables contain some protein, about 1-2 grams in each ½ cup serving. And they are packed with micronutrients and healthy fiber. For example, spinach, asparagus and broccoli have between 4-5 grams of protein per cup.

While we don’t usually think of fruit as having protein, some do have a small amount. An avocado provides 4 grams of protein plus all essential amino acids making it a complete protein. And avocados are also an excellent source of heart and brain-healthy Omega-3 fatty acids. A cup of cherries has about 3 grams of protein. Some lists include dried fruit like apricots or plums. The issue with dried fruit is the high sugar content.

A Guide to Plant-Based Protein, Part 2 will be published shortly. In part 2 I’ll cover grains, seeds, soy and super-green powders. 

References

Vegetarian protein sources from Rodale

Benefits of Varying our Proteins and other information, Harvard School of Public Health

How Much Protein Do I Need, Harvard School of Public Health

Protein in our Diet, from National Institutes of Health

How to get started with plant-based proteins, from MindBodyGreen

Is Too Much Protein Bad? From Livestrong

Nutrition for Everyone – Information on protein consumption from the CDC

Everyone loves recipes that are easy and quick to put together, healthy, and versatile in how you can use them. In honor of May being National Salad Month, I have two new salads for you. The first, a colorful, flavorful Southwestern Black Bean Salad. The second, which I’ll post soon, is a new “green” quinoa salad recipe with spinach, cucumber and herbs.

Preparation Tips

Start by making a lightly spiced vinaigrette to dress the salad. Combine olive oil, lime juice, cumin, garlic, salt and pepper. Whisk together and set aside.

Next, drain and rinse canned black beans and place in a medium bowl. I buy Eden Foods organic black beans (black turtle beans) because they don’t add sodium and use a BPA-free can.

For the corn, I generally use frozen, organic kernels. Thaw under cold running water in a sieve, then steam for a few minutes to cook. Cool before adding to the beans. If fresh corn is available, cook 2-3 cobs for 3 minutes in boiling salted water and cut the kernels off the cobs.

For tomatoes, choose what looks the best. I usually go for Roma tomatoes because they are meaty. Cut the tops off, quarter them lengthwise, slice out the “guts”, cut into long strips, then crosswise into dice. These photos will help.

Lastly add the herbs, onion and diced avocado. Toss with dressing, and serve.

Ideas for Serving

• Serve as a side dish for grilled chicken, fish or shrimp
• Serve with your favorite burger, maybe a turkey burger
• Roll in a whole wheat or brown rice tortilla for a wrap
• Spoon into soft tortillas along with shredded cabbage (and a little cheese) for vegetarian tacos
• Serve along side baked corn chips as a snack or dip
• Package it up for a picnic or trip to the beach or pool

Southwestern Black Bean Salad

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Quick, easy, healthy and versatile, this salad is a great one to have in your recipe folder. Canned black beans work great. Start by using part of the dressing, toss gently, taste and add a little more if desired. If you can’t stand cilantro, use flat leaf parsley or fresh oregano instead.

Serves: about 6 (halves easily)

Ingredients

• 4 tablespoons olive oil
• 3 tablespoons fresh squeezed lime juice
• 2 large garlic cloves, finely minced
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 2-15 ounce cans (425 grams each) black beans (I buy Eden Organics)
• 2-3 large Roma tomatoes, diced
• 1 cup cooked corn kernels
• 1/3 cup finely diced red onion
• 1 large ripe avocado, diced small
• 2 tablespoons fresh chopped cilantro

Directions

1. In a small bowl, whisk together the oil, lime juice, garlic, cumin and a little salt and pepper. Taste the vinaigrette and adjust to your taste preferences. Set aside.
2. Rinse and drain beans and add to a medium bowl. Add tomato, corn, red onion, avocado, cilantro and toss gently. Drizzle with a little of the vinaigrette and toss again. Taste and add more dressing if desired 

Trying to figure out what to cook for Mother’s Day dinner? Look no further. Here is a terrific make-ahead technique for baking chicken breasts in parchment. Its so easy and healthy, yet looks impressive. Make the chicken packets hours ahead and bake them when you are ready. Spend your time enjoying mom on Mother’s Day, not in the kitchen.

Baking in Parchment Paper – An Easy Technique

My first encounter with cooking “en papillote”, the French term for in parchment, was years ago when I worked in a fine dining restaurant. The restaurant baked fish in parchment. It was so moist and flavorful. Years later, I adapted that technique to baking chicken breasts.

Baking chicken in parchment is easy. Simply place a split boneless, skinless chicken breast atop a pile of thinly sliced vegetables spread with a mixture of whole grain mustard (like Maille Old Style Dijon), herbs and olive oil, then seal the packet and bake. The chicken and vegetables steam inside the parchment in about 15 minutes.

Best of all, you can make the packets ahead of time and refrigerate for several hours, then bake when you are ready for dinner. It’s a great time-saving step for not only Mother’s Day dinner but for family or friend as well. Anytime!

Making Parchment Packets

Parchment paper is widely available today. You can find rolls of baking parchment (made by Reynolds or others) along side of foil and plastic film in most grocery store aisles. Note – parchment is not wax paper. They are very different. Parchment will come either white or unbleached and may say either non-stick or silicone on the box.

To make packets, cut a piece of parchment 18″ long. Standard rolls are 15″ wide. Fold and crease the sheet in half to make a 9″ x 15″ piece. From here, cut a wide, fat half-heart shape with scissors. This will become your packet.

Prepare Chicken and Vegetable Packets

Split boneless, skinless chicken breasts in half horizontally to form thin cutlets. Set aside.

Next, cut carrots into thin matchsticks. You can use a knife, a julienne peeler (a neat, inexpensive little tool for your kitchen) or a julienne slicer. Clean the leek and slice crosswise into thin rings or half moons.

With the parchment heart open like a book, layer the vegetables, then chicken into the middle, season, and spread with a thin paste of olive oil, mustard and fresh thyme leaves.

Seal the packets by folding and tightly creasing the edges around the heart every few inches until completely enclosed and sealed.

You can place the chicken packets in the refrigerator for several hours ahead of time or bake right away. If you refrigerate the packets, allow then to stand at room temperature for approximately 30-40 minutes to get the chill off for better baking.

Bake Your Chicken Packets

To bake the chicken packets, pre-heat the oven to 425 degrees. Place the packets on a metal baking sheets. Bake for approximately 15 minutes. Packets will be browning at the edges. Remove from the oven. To serve, place packets on plates and slit open the parchment packets, being careful of the hot steam. Slide chicken and vegetables out onto the plate and enjoy.

Chicken Breasts Baked in Parchment

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Baking chicken in parchment is easy, healthy and fun if you have never tried the technique. The chicken and vegetables steam to perfection inside the parchment. Make the packets a few hours ahead and refrigerate, then bake when you are ready.

Serves 2 (doubles easily)

Ingredients

• Two pieces 18″x15″ parchment paper (such as Reynolds non-stick)
•  1 – 10 to 12 ounce (283-340 grams) boneless, skinless chicken breast
• Salt and black pepper to taste
• 1 tablespoon whole grain Dijon mustard (such as Maille Old Style Whole Grain)
• 2 teaspoons olive oil
• 2 teaspoons chopped fresh thyme leaves
• 2-3 large carrots
• 1 small leek
• Half of a lemon

Directions

1. Make your parchment hearts. Fold pieces of parchment in half along the long side (18″) and crease like a book. Next, cut a large, fat half heart shape from each piece. See photos in the post for example.
2. Trim the chicken. With a large sharp knife, slice your chicken breast horizontally into long thin cutlets. See photos in the post for example.
3. Prep your vegetables. Peel carrots and cut in half across the center for more manageable pieces. Cut carrots into long, thin strips (julienne) with a knife. You can also use a julienne peeler  (a fun little tool!) or a julienne slicer. For leek, cut off the dark green top and the root end, using only the white and light green part. Slice the leek lengthwise and run under cold water to clean out any dirt or sand. Slice the leek crosswise into thin half moons.
4. Build your packets. Place half of the carrots and leek on half of the parchment heart. Top with a piece of chicken. Sprinkle chicken with salt and pepper. Mix olive oil and mustard together and spread half on each chicken breast. Sprinkle each with fresh thyme leaves. Squeeze fresh lemon juice over the top of each.
5. Seal your packets.Starting at the top of the heart, seal packets by creasing and folding every few inches around the heart until you get to the tail end. You want to create a tight seal so the packets will steam.
6. To bake now, pre-heat oven to 425 degrees (218 C). Place packets on a metal baking sheet and bake for 15 minutes. If baking later, refrigerated the packets for several hours. Remove from the refrigerator 3-40 minutes before baking to get the chill off, then bake.
7. To serve, place packet on a plate and slit packet open with a knife or scissors, being careful of the hot steam. Slide contents onto the plate and enjoy.

Fresh green beans in just five minutes. Yep. That’s all it takes, excluding the time for water to boil. So simple! After just five minutes you can dress the green beans in a variety of ways and eat immediately or chill for heating later. I shared this simple technique with a friend recently and she told me her kids will now eat green beans.  I hope it will help you get a quick vegetable dish on the table for your family. Plus there are many things you can do with cooked fresh green beans!

How to Cook Green Beans

Briefly cooking something in boiling water is called blanching. It’s typically done with vegetables to partially cook them for heating or finishing at a later time. With green beans, they are cooked perfectly in five minutes. Green beans stay bright green and are perfectly tender, not gray, overcooked or soggy.

Green beans cooked this way can be served immediately with a splash of olive oil or coconut oil, a little salt and pepper, and maybe a sprinkle of chopped fresh herbs. You can dress them up many ways for variety.

This also technique helps you to cook ahead and save time. If cooking for eating later, immediately plunge the cooked green beans into a bowl filled with ice water. Chill a few minutes then drain, dry and refrigerate for 4 days. Just heat and dress as desired.

To save time cleaning the green beans (snapping off the stem end), buy the ready-to-cook baby green beans widely available in produce sections these days. They are sometimes called French green beans or haricot vert. These tender, slim green beans are my favorite. Figure about 3 ounces of raw fresh green beans per person.

What to do With Basic Green Beans

• Simply dress with olive oil, salt and pepper, plus a little fresh chopped parsley or other herb
• Add chopped nuts such as walnuts, pecans, pistachios or pine nuts for crunch and texture
• Sprinkle with citrus zest for color and flavor
• Use a “fancy” finishing oil, such as walnut, hazelnut, white truffle (my favorite)
• Make a cool green bean, tomato and corn salad. This is great for warmer weather
• A more dressed up side dish, Green beans with shallots, pecans and pomegranate seeds
• Top green beans with oven-roasted baby tomatoes (which you can make ahead in 20-25 minutes)
• Drizzle with store-bought or homemade Balsamic syrup
• Use green beans as part of a Salad Nicoise along with cooked or smoked salmon or chicken for a full-meal salad
• Toss with sauteed mushrooms  (I often use sliced shitake mushrooms) and a little toasted sesame oil and ginger for Asian flavor

Five Minute Fresh Green Beans

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Fresh green beans cook in just five minutes in boiling, salted water, making it easy and quick to get a fresh vegetable on the dinner table. You can use them in many other ways too! See more recipe ideas and links in my post.

Serves: 4 (scales up or down easily)

Ingredients

• 12 ounces (340 grams) fresh, raw green beans (I like the French beans or haricot vert the best)
• 1 tablespoon sea salt for cooking water
• Salt and pepper to season after cooking
• A drizzle of olive, coconut or white truffle oil to dress before serving
• Fresh chopped herbs such as parsley (optional)

Garnish options: A sprinkle of chopped walnuts, pecans, pistachios or pine nuts, a drizzle of Balsamic syrup, oven-roasted baby tomatoes, pomegranate seeds, citrus zest. See post for more ideas.

Directions

1. Fill a large pot (5 quarts or liters) 3/4 full with cold water. Bring to a full boil. Add 1 tablespoon of salt. The water will bubble up wildly. Drop green beans in and set timer for 5 minutes. Ready a strainer or colander to drain cooked green beans. Dress as desired and serve while hot.

Note – If you are cooking green beans ahead for future use, ready a large bowl of ice water. When 5 minutes is up, move green beans to the ice water. When cold (just a few minutes), drain and refrigerate. Cooked green beans will keep 4-5 days in the refrigerator.