Category: Recipes

The Oaks Peanut Sauce


This sauce, by The Oaks at Ojai chef Christine Denney, will really be the jack-of-all-trades in your refrigerator. Serve this versatile peanut sauce with salad greens, shredded carrots and minced green onion or with chicken or fish.

Ingredients

  • 2 tbsp natural unsalted peanut butter
  • 2 tsp raw, organic honey
  • 2 tsp fresh lemon juice
  • 1 tbsp rice vinegar
  • 2 tsp low-sodium soy sauce
  • Pinch red pepper flakes
  • ¼ cup low-fat plain yogurt

Directions

  1. In a bowl, whisk all ingredients together except yogurt. Lightly fold in yogurt.

Cherry-Arugula Salad With Almonds & Tarragon


 Cherries and almonds are a classic pair and make a delicious salad combination with tart arugula and fragrant tarragon.

Ingredients

  •  2 1/2 tbsp balsamic vinegar
  • 1 small shallot, chopped
  • 1 1/2 tsp Dijon mustard
  • 1 tbsp water
  • 6 tbsp slivered almonds, divided
  • 1/2 pound cherries (about 2 cups), pitted and halved, divided
  • 2 tbsp chopped fresh tarragon
  • 5 oz baby arugula
  • 1 1/2 cups cooked whole grains (e.g. barley, farro, wheat berries, wild rice, or even quinoa)

Directions

  1. In a blender, combine vinegar, shallot, mustard, water, 3 tbsp of the almonds and 1/4 cup of the pitted cherries.
  2. Blend until very smooth, about 1 minute. Stir in tarragon.
  3. Combine arugula, cooked grains and remaining cherries in a large bowl.
  4. Toss with the dressing and garnish with the remaining 3 tbsp almonds.

Poached Halibut with Oven-Roasted Vegetables & Mint Tea Broth


Recipe courtesy of Carla Hall/Clean Eating magazine

Ingredients

  • Olive oil cooking spray
  • Sea salt and ground black pepper, to taste
  • 1 baby eggplant, sliced into 1/4-inch rounds
  • 1 pint grape tomatoes
  • 4 cloves garlic, whole
  • 1 small zucchini, sliced into 1/4-inch rounds
  • 2 cups low-sodium chicken or vegetable broth
  • 2 high-quality mint tea bags
  • 1/2 bunch basil
  • 4 6-oz halibut fillets
  • 1/4 cup pine nuts, toasted
  • 7 to 8 basil leaves, cut into thin strips, for garnish

Directions

  1. Preheat oven to 400°F. Prepare 2 sheet pans by misting them with cooking spray, then sprinkle with salt.
  2. Arrange eggplant slices in a single layer on half of 1 sheet pan, and place tomatoes and garlic on other half. Spray tops lightly with cooking spray and season with salt and pepper.
  3. Place pan in oven for 10 to 12 minutes. Flip eggplant slices and toss tomatoes. (Tomatoes will blister as they cook.)
  4. Continue to cook for 5 to 7 more minutes.
  5. Remove pan from oven and place tomatoes on top of eggplant to flavor eggplant and keep slices moist.
  6. Keep oven at same temperature.
  7. On second sheet pan, lay zucchini slices in a single layer. Sprinkle with salt and pepper and mist lightly with cooking spray.
  8. Place pan in oven for 10 to 12 minutes. Flip zucchini and cook for 5 more minutes.
  9. While vegetables are in oven, pour broth into a 10-inch skillet and bring to a boil.
  10. Add tea bags and basil and season with salt. Allow to simmer for 7 minutes, then remove tea bags.
  11. When vegetables are close to being ready, bring broth to a simmer and place fish in skillet. Cover with parchment paper.
  12. Poach fish until it is white and a toothpick inserts very easily, about 12 minutes.
  13. Place fish on a plate and strain broth into a small bowl; adjust seasoning if necessary. 
  14. To serve, divide vegetables into 4 shallow bowls, place fish on top, then pour broth over fish.
  15. Garnish with pine nuts and basil leaves.

Cauliflower Goat Cheese Mash


This is a lovely side dish that not only tastes great, but is very low in carbs.

Cauliflower Goat Cheese Mash

Ingredients

  • 1/2 large head cauliflower, cored and cut into 1-inch pieces
  • 2 Tbsp. whipping cream
  • 2 Tbsp. unsalted butter
  • 2 Tbsp. freshly grated Parmesan cheese
  • 2 Tbsp. goat’s cheese (I recommend herb-coated)
  • Salt and pepper to taste

Directions

  1. Cook the cauliflower over medium heat in a large pot of lightly salted water until completely tender, 20-30 minutes.
  2. Drain the cauliflower into a colander. With a bowl or small plate, press on the cauliflower to remove all the water. Toss the cauliflower and continue pressing. This step is very important to the texture of the dish.
  3. Transfer the cauliflower to a food processor (or blender).
  4. Add the cream and puree until completely smooth. If you like a chunkier texture, mash by hand, adding the cream after the cauliflower is mashed.
  5.  Return to the pot. When you are ready to serve the puree, heat over low heat, stirring constantly.
  6. Add the butter, Parmesan and goat’s cheese. Stir until incorporated and season with salt if necessary.
  7. Serve immediately.

Note: Feel free to add 1 tsp minced garlic and/or 2 tbsp chopped fresh chives for additional flavor.

Sweet & Sour Chicken


Another wonderful recipe from Clean Eating

To save time & make this Asian-inspired meal even simpler than it already is, pre-chop your vegetables and let your chicken marinate in the fridge for up to 8 hours ahead of time. Then, when you’re ready to eat, it’ll just take 10 minutes to get dinner on the table.

Ingredients

  • 1/3 cup low-sodium soy sauce
  • 2 tbsp raw honey
  • 2 cloves garlic, minced
  • 1 tsp fresh ging, grated
  • 1/4 tsp crushed red pepper flakes
  • 1 1/4 lb boneless,  skinless chicken breasts (about 4 breasts), chopped into 1 inch pieces
  • 1 medium red bell pepper, cut into 1 inch chunks (about 1 cup)
  • 1 medium green bell pepper, cut into 1 inch chunks (about 1 cup)
  • 1 small yellow onion, chopped (about 3/4 cup)
  • 1/2 fresh pineapple, cut into 1 inch cubes (about 1 3/4 cups)
  • 12 sprigs fresh cilantro, chopped (about 1/4 cup)
  • 1 1/2 cups cooked brown rice (optional)

Directions

  1. In a small bowl, whisk together soy sauce, honey, garlic, ginger and pepper flakes.
  2. Place chicken in a large shallow dish and pour soy sauce mixture over chicken, tossing gently.
  3. Cover and refrigerate for at least 30 minutes or up to 8 hours.
  4. Heat a large skillet over medium-high heat.
  5. Add chicken and marinade, saute for 5 minute or until vegetables are slightly tender.
  6. Add pineapple and cook for 2 more minutes.
  7. Sprinkle with cilantro and serve immediately over rice for a complete meal, if desired.

Miso & Green Tea Marinated Striped Bass


Recipe courtesy of Clean Eating

Shiro, or sweet-white miso, is the sweetest and lowest in sodium of all the miso paste varieties. Made from rice, soybeans, sea salt and koji (cooked rice and/or soya beans that have been inoculated with a fermentation culture, then incubated for about 45 hours – the secret to good miso), this miso paste will not overpower the striped bass. Unlike many miso marinades, CE‘s version is relatively low in sodium and sugar.

Ingredients

   Marinade:

  • 2 bags green tea
  • 2 tbsp shiro miso paste
  • 2 cloves garlic, minced
  • 1 tbsp ginger, minced
  • Juice 1/2 lemon
  • 1 tbsp agave nectar
  • 1 tbsp fresh cilantro, chopped
  • 1 tbsp fresh basil, chopped
  • 1/8 tsp sesame oil

   Fish:

  • 4 striped bass fillets, skin and pin-bones removed (about 4 to 6 oz each)
  • Sea salt and fresh ground black pepper, to taste
  • 1/4 tsp sesame seeds

Directions

Make Ahead:

  1. Prepare marinade: Bring 2/3 cup water to a boil in a small saucepan over high heat, remove from heat, add tea bags and steep for 8 minutes, uncovered. Remove tea bags and discard. Whisk miso paste into tea until combined thoroughly. Allow to cool slightly and whisk in remaining marinade ingredients. Cover loosely and refrigerate until cooled completely.
  2. Place fish fillets into a resealable bag and pour in cooled marinade. Seal bag, removing excess air and lay flat on a small baking tray. Place into freezer until ready to use. Marinated fish may be frozen for about 4 months.

Day of:

  1. Remove marinated fish from freezer and place into fridge overnight, or in the morning for evening usage. Once defrosted, fish will keep refrigerated for about 24 hours.
  2.  Preheat oven to 400°F.
  3. Remove fillets from marinade and place onto a parchment–lined baking dish or small tray, then spoon marinade over each fillet. Season with salt and pepper, to taste, and place into oven.
  4. Bake, uncovered, for 12 minutes or until fish is cooked through and flakes easily when pierced gently with a fork.
  5. Serve immediately with a bit of pan liquids drizzled over each fillet and a sprinkling of sesame seeds.

Tip: You don’t have to stick to striped bass in this recipe. Use the freshest white fish you can find – tilapia, halibut and black cod are all excellent substitutions.

Noodles & Tofu in Basil With Mint Dressing


Heart whole-wheat angel hair pasta cooks in just four minutes and makes this Asian-flavored dish much more satisfying than the standard rice noodle due to its filling whole grains and fiber. And, basil isn’t just for Italian food-paired with mint, it takes on an exotic spiciness.

 Ingredients

  • 16 oz extra-firm water-packed tofu (not silken)
  • 12 oz whole-wheat angel hair pasta
  • 4 tsp fresh ginger, minced
  • 4 tsp raw honey
  • 2 tsp dark sesame oil
  • 1 1/2 tsp low-sodium soy sauce
  • 2 tbsp fresh basil leaves, shredded
  • 2 tbsp fresh spearmint, shredded
  • 1/2 cup red bell pepper

Directions

  1. Drain tofu, then wrap in a kitchen towel. Put on a cutting board, place weight on top, such as a heavy pot, and let drain for 20 minutes.
  2. Meanwhile, cook pasta according to package directions; drain well.
  3. Cut tofu into 1/2 inch cubes.
  4. In a medium bowl, mix ginger, honey, oil, soy sauce, basil and spearmint. Add tofu & pepper, tossing to coat.
  5. Add pasta to bowl with tofu mixture and toss gently to coat pasta with dressing.
  6. Serve at room temperature or cover & chill in refrigerator for up to 2 days.

Pan-Seared Chicken with Italian-Style Salsa


This delicious chicken recipe is low in calories and fat, but gives you a nice dose of protein.

Recipe courtesy of celebrity chef, caterer and TLC cooking maven, Deborah Fewell (in Clean Eating).

Ingredients

  • 3 tbsp olive oil, divided
  • 9 cherry tomatoes, halved
  • 9 yellow teardrop or cherry tomatoes, halved
  • 3 sprigs fresh oregano, chopped
  • 3 full sprigs fresh basil, chopped
  • 1 tsp chile flakes (if you want more heat, increase by 1/4 tsp at a time)
  • 3 cloves garlic, minced
  • 1 large shallot, minced
  • 1-2 tbsp balsamic glaze*
  • Sea salt and ground pepper, to taste
  • 4 boneless, skinless chicken breasts (4-6 oz each)

*Balsamic glaze can be found in your local supermarket. Or, you can make it yourself by boiling 2 cups balsamic vinegar over med-high heat until it’s reduced to a thick consistency or coats the back of a spoon (about 30 min).

Directions

  1. In a medium bowl, toss together 1 tbsp oil & the next 8 ingredients. Season with salt & pepper; set aside.
  2. Preheat oven to 400F.
  3. Heat a large oven-safe skillet over med-high heat.
  4. Season chicken with salt & pepper.
  5. Add remaining 2 tbsp oil to pan, then place chicken into pan.
  6. Let chicken brown and cook for about 3 minutes, then turn over to cook on opposite side for another 3 minutes.
  7. Transfer skillet to oven and cook chicken for 6-7 minutes.
  8. Remove chicken from oven and transfer to plate, spooning 1/4 of salsa evenly over each breast.
  9. Serve hot.

Mini Crab Cakes with Cilantro-Lime Aioli


These elegant crab cakes are baked (not fried!) in mini muffin tins to ensure a non-greasy and perfectly shaped appetizer. The cilantro-lime aioli adds zest and color.

Recipe adapted from Bon Appetit

Ingredients

  • 8 oz Neufchâtel or cream cheese, room temperature
  • 3/4 cup grated Pecorino cheese
  • 1 large egg
  • 1/4 cup plain Greek-style yogurt such as Fage or Oikos
  • 2 tsp finely grated lemon peel
  • 4 tsp plus 2 tbsp chopped fresh chives, divided
  • 1/4 tsp coarse kosher salt
  • 1/4 tsp cayenne pepper
  • 1/2 tsp Old Bay seasoning
  • 6 oz fresh lump crabmeat, picked over and coarsely shredded
  • 1 cup panko (Japanese breadcrumbs) or plain, unseasoned breadcrumbs
  • 1/4 cup unsalted butter, melted, plus more for pans
  • Fresh chives, cut into 1” pieces
  • Cilantro-lime aioli
  • 2 mini muffin pans

Directions

  1. In a bowl, using your electric mixer and beat the cream cheese until smooth.
  2. Add 1/4 cup of the Pecorino and the egg; beat until incorporated.
  3. Beat in the yogurt, zest, 4 tsp chopped chives, salt, and spices.
  4. Fold in the crabmeat. This can be made up to 1 day ahead (just keep chilled and covered in the refrigerator).
  5. Preheat oven to 350F.
  6. Generously butter 2 mini muffin pans.
  7. Toss the breadcrumbs with 1/2 cup of Pecorino and 2 tbsp of chopped chives.
  8. Drizzle 1/4 cup melted butter and mix until evenly moistened.
  9. Press 1 rounded tsp of panko into the bottom of your prepared muffin tins.
  10. Top with 1 tbsp of crab filling.
  11. Sprinkle with more panko until it is full covered.
  12. Continue until you have used all the bread crumbs and all the fillings.
  13. Bake the crab cakes until golden on top and slightly puffed, about 30 minutes.
  14. Cool in pans for 5 minutes, then use a skewer or knife to gently loosen the cakes and remove from the pan.
  15. Arrange on baking sheets and let stand at room temperature.
  16. Rewarm in 350 degree oven for 6 minutes before serving.
  17. Arrange on serving tray and drizzle each crab cake with 1 teaspoon of aioli dressing.
  18. Top with two crisscrossed chives

Cilantro-Lime Aioli


This aioli goes with the Mini Crab Cakes, but is a lovely addition to seafood, and can also be used in sandwiches or over grilled chicken.

Ingredients

  • 1 large egg yolk, room temperature
  • Juice of half a lime
  • 1/2 tsp. Dijon mustard (not coarse grained)
  • 1/4 cup vegetable oil
  • 3 tbsp. extra virgin olive oil
  • 2 garlic cloves
  • 1 bunch cilantro, washed, trimmed of the stem bottoms, and patted dry
  • Kosher salt

Directions

  1. Add the egg yolk to the bowl of your food processor with the blade attachment. Whisk in lime juice and mustard.
  2. In a separate bowl, combine the oils and then add the oil mixture in a slow steady trickle through the opening in your processor while the blade is whisking constantly.
  3. Continue until all the oil is incorporated and the mixture has emulsified (thickened to a creamy consistency).
  4. Add the garlic cloves and cilantro in small bunches, allowing it all to be processed and incorporated.
  5. Season with kosher salt to taste.
  6. Chill, covered, until ready to use.

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