pen rainbow

Tuesday, January 22, 2013

Tuesday's Cupboard—Caralee's Frittata

Another excellent way to use fresh cauliflower! 

Serve warm on a bed of Spring greens
Original recipe from the New York Times Recipes for Health by Martha Rose Shulman

Tunisian Style Baked Cauliflower Frittata

Preheat oven to 350°F
Serves 6


•  1/2 medium head cauliflower (about 1-1/4 lbs.), trimmed of leaves_bottom of stem trimmed

•  2 T. extra virgin olive oil
•  1 small yellow onion
•  2 garlic cloves

•  8 eggs
•  kosher salt & freshly ground black pepper
•  1/2 c. finely chopped parsley
•  2 tsp. ground caraway seeds (if you don't have ground caraway, crushed seeds in a mortar & pestal work just as well)
•  2 T. grated Parmesan
•  1/4 tsp. cayenne
•  freshly ground black pepper

Make It!

steam cauliflower for 15 minutes until tender
1.  Cut cauliflower into bite-sized florets.  Steam until tender (about 15 minutes).  Mash with a fork until crumbly.

2.  Heat 1 T. olive oil in a large, heavy ovenproof skillet.  Cast-iron works well.  Add chopped onion & sauté until soft, about 5 minutes.  Stir in the garlic & sauté for another 2 minutes until onion & garlic are tender.  Remove from heat & let the pan cool.
sauté onions & garlic until tender — set aside to cool
3.  Whisk eggs in a large mixing bowl.  Season with salt & pepper.  Stir in mashed cauliflower, parsley, ground caraway & Parmesan.  Pour mixture into the garlic-onion mixture in the pan & stir well to combine.
whisk eggs with salt & pepper
mix mashed cauliflower with eggs, seasonings & parsley

pour egg mixture into skillet with cooked onions & garlic
4.  Place pan in the oven & bake for 40 minutes until set.  Don't worry if the frittata starts to bubble or rise on one side.  It will all settle down after it is removed from the oven.  

Remove from the oven & allow the frittata to sit for at least 10 minutes before serving.  In Tunisia, frittatas are served at room temp; however, it is quite delicious hot!  

Do ahead:  May be prepared a day ahead.  Bring back up to room temp & heat in a 325° oven for 30 to 40 minutes.

Nutritional note:  To lower cholesterol & fat, use egg substitute for half of the eggs.  4 eggs = 1 c. egg substitute

Nutritional Info Per Serving:  165 cal: 12 gms fat:  3 gms sat fat:  2 gms polyunsaturated fat:  6 gms monounsaturated fat: 249 mgs cholesterol:  5 gms carbs:  2 gms fiber:  139 mgs sodium:  10 gms protein

Bon Appétit!      
Bake 40 mins until set - cool for 10 mins

Tuesday's Cupboard—Caralee's Roasted Brussel Sprouts

Another great way to use winter veggies!

Simple & delicious_This is a great side dish or a nice add-in to cooked brown basmati rice.  You'll have a hard time keeping your fingers out of the bowl when these come out of the oven.  A yummy potato-like treat!

Roasted Brussels Sprouts

Original recipe from Ina Garten, the Barefoot Contessa_Food Network ©

Preheat oven to 400°F
Ina Garten's Roasted Brussels Sprouts
Serves 4 to 6
start with clean & trimmed Brussels sprouts


•  1-1/2 lbs. Brussels sprouts
•  3 T. olive oil
•  3/4 tsp. kosher salt
•  1/2 tsp. freshly ground black pepper

Make It!

1.  Wash & clean Brussels sprouts.  Pull off any brown leaves.  Trim brown stems.  

2.  In a large mixing bowl, toss Brussels sprouts in olive oil, salt & pepper.  

3.  Pour Brussels sprouts into shallow oven-proof pan (we lightly coated a cast-iron skillet with olive oil) & roast for 35 to 40 minutes until crisp on the outside & tender on the inside.  Stir the Brussels sprouts during roasting to brown the veggies evenly.

4.  Sprinkle with a little more salt & serve immediately! 

toss in olive oil, salt & freshly ground black pepper
Use kosher salt to enhance flavors
Roast for 35 to 40 mins_shake the pan during roasting
to cook evenly
Nutritional info:
Calories per serving 109:  total fat 7 gms:  sat fat 1 gm:  protein 4 gms:  total carbs 10 gms:  sugar 2 gms:  fiber 4 gms:  cholesterol 0 mg:  sodium 269 mgs
Bon Appétit!

Tuesday's Cupboard—Caralee's Tasty Salad

A splendid way to use winter veggies while they are in season!  Here is a healthy & delicious Cauliflower & Tuna Salad from the New York Times...

This is an easy martinated salad made with a fresh parsley vinaigrette.  Here is Caralee's home made version!

Cauliflower & Tuna Salad

Serves 4 dinner size salads
A fantastic antipasto salad!
Adapted from the original NYT Recipes for Health by Martha Rose Shulman


•  2 medium cauliflowers or 1 large, cleaned & broken into bite-size florets   
•  1 5-oz. can of water-packed light (not albacore) tuna, drained

•  1 plump garlic clove, minced ( or 2 tsp. jarred chopped garlic in water)
•  1/3 c. chopped flat parsley
•  3 T. capers, drained & rinsed
•  1 T. fresh lemon juice
•  3 T. sherry vinegar or champagne vinegar
•  6 T. extra virgin olive oi
•  Freshly ground black pepper & kosher salt (or a squidge of finishing salt to taste)

steam fresh cauliflower until medium tender_not mushy

Make It!

1.  Steam cauliflower until medium tender, about 14 minutes in a veggie steamer or 9 minutes in a steaming basket over boiling water.  Rinse with cold water & drain on paper towels.

2.  Place cooled & drained cauliflower in a large mixing bowl & add canned tuna.
Add canned light tuna in water (drained)
3.  VINAIGRETTE:  Mix together garlic, chopped parsley, capers, lemon juice, vinegar & olive oil.  Season generously with salt & pepper to taste.  Add to the cauliflower & tuna and toss to combine.

4.  Marinate the salad at room temp or in the fridge for 30 minutes.  Toss before serving.  Serve by itself or over a bed of fresh spinach or Spring greens.  Seriously good!  

If you're in a hurry, this salad is great unmarinated!
Italian parsley & caper vinaigrette
Dress the salad with the vinaigrette
Marinate for 30 mins_Serve room temp or refrigerated

Tuesday's Cupboard—Caralee's Kitchen

Sharing the kitchen with my daughter, Caralee!

Caralee's Coconut Blueberry Protein Shake 
Today, I'm turning over the kitchen to my daughter, Caralee, as she prepares some of her favorite everyday meals.  

We are into the final week of her 3-week visit from Copenhagen.  She's been enjoying the warm, sunny January days, as well as the amazing variety of fresh California produce that is available this time of year.  My job is to stand by, take pictures, and share her good cooking with you in a blog post!  :)

Here we go...

Caralee's Coconut Blueberry Protein Shake

Makes 2 shakes (500 ml each or about 2 cups per person)


•  1-1/4 c. unsweetened coconut milk non-dairy beverage (in a carton)
•  1 scoop of protein powder
•  1-1/2 c. frozen blueberries
•  sweetener of your choice_1 eyedropper full of liquid Stevia

•  1 splash of vanilla extract
•  1/4 tsp. xanthan gum 
•  2 T. ground flax seed
•  handful of whole almonds
•  juice of 1 Meyer lemon or juice of 1 orange or splash of OJ

Make It

Combine all ingredients in blender.  Blend on liquify until mixed.  Stop blending & stir to break up thickness. Blend again until smooth & desired thickness is reached.

The xanthan gum is an important secret ingredient in this recipe.  It fluffs up the shake, binds the ingredients, and creates a light, creamy texture.

Optional Add-ins:
•  1 ripe banana
•  frozen fresh strawberries instead of blueberries

Chocolate Version
•  Use ice instead of blueberries & add 1 fresh avocado + 2 T. cocoa powder to remaining ingredients.  Leave out the citrus (no lemon juice or orange juice)

All Coconut Version
•  In the mood for something tropical?  Use ice instead of blueberries + 2 T. coconut oil + a handful of shredded unsweetened coconut + remaining ingredients.  Instead of citrus, try a splash of pineapple juice!

Caralee's blueberry protein shake ingredients
Non-dairy coconut beverage
Buy this in the carton at Safeway or Trader Joe's

xanthan gum available at Whole Foods
1 dropper full of liquid stevia for sweetness
Add your favorite protein powder
a handful of whole almonds into the blender

blend everything together...
liquify...stir...liquify to desired consistency
add fruit juice to thin...
top with a sprig of fresh mint from your garden