Potato Sauté

Potatoes are diced, boiled, and finished by sautéing.







Potato Sauté 
@icookwhatilike.com
Ingredients:

Idaho or Russet Potatoes:  4 medium
Water:  5 cups
Butter or Earth Balance:  1 to 2 Tablespoons
Iodized sea salt

Condiment Options :

Ketchup
Mayonnaise  (Hain Lite Safflower Mayonnaise with vitamin E or Spectrum Organics are two examples)
A blend of mayo with ketchup or Dijon
or one of 170 mayonnaise sauce recipe combinations from this list:
http://www.cooksunited.co.uk/rs/s0/mayonnaise+sauce/recipes.html

Utensils:

Medium sauce pan
Colander
Non-stick sauté pan or pancake/crêpe griddle
Spatula
Potato peeler, knife, cutting board

Technique:

Peel and dice potatoes, place in a medium/large sauce pan of boiling water for 15 minutes. Drain well in a colander.
Place the drained potatoes and butter on the sauté pan or griddle for about 5 minutes, turn with a spatula (perhaps adding another tablespoon of butter).   Cook lightly until the potatoes show a golden finish.   Sprinkle with iodized sea salt.

Serve with condiments on the side such as mayonnaise mixed with tomato ketchup or Dijon mustard, and add some spring greens mix to the plate.

Notes:

When working with potatoes, potato peelers or apple/potato peeler mechanical devices with turn handles are inexpensive and easier to use than just paring knives.
http://www.amazon.com/s/ref=nb_sb_noss?url=search-alias%3Daps&field-keywords=potato+peeler&rh=i%3Aaps%2Ck%3Apotato+peeler
Or this, Rotato Express ha ha http://www.starfrit.net/rotato-express.html

Potatoes are high fiber and provide vitamin C and potassium.  Here's a link to an extensive pdf file about potatoes and many ways to cook them.  Potato Goodness:  http://www.potatogoodness.com/Content/pdf/PPNHandbook_Final.pdf

"The Potato Unpeeled:  Nutritional Facts and Information"
http://www.goireland.com/craic/potato-nutritional-facts.htm

Nutrition Facts
Serving Size 1 potato
Amount Per Serving
Calories from Fat 0 Calories 110
% Daily Values*
Total Fat 0g		0%
	Saturated Fat 0g	0%
	Polyunsaturated Fat 0g
	Monounsaturated Fat 0g
	Trans Fat 0g
Cholesterol 0mg		0%
Sodium 0mg		0%
Potassium 620mg
Total Carbohydrate 26g		9%
	Dietary Fiber 2g	8%
	Sugars 1g
Protein 3g
Vitamin A 0% Vitamin C 45%
Calcium 4% Iron 6%

Food Safety for mayonnaise sauces and salads:  If unrefrigerated for more than two hours, then trash.  Refrigerator shelf life of two, three days at most, then discard.

Tomatoes and Cucumbers: Eat!

Tomatoes and Cucumbers: 
Greek Style

Salad:

Tomato chopped

Cucumber chopped

Romaine Lettuce (Organic Baby)

Falafel (Fantastic Foods Mix)

Dressing on the Side:  Tzatziki Sauce

Greek Yogurt (Fage)
Finely diced cucumber without seeds

Lemon juice

Dill

Garlic

EVOO (or Flax Oil, Mayo or other)

Iodized Sea Salt

Extra Ingredients:

Feta Cheese

Pine Nuts

Olives

Banana Pepper

Anaheim Pepper

Flat Bread
Pita

Hummus

Couscous
Avocado

Technique:

Prepare the falafel mix according to the package directions.

Chop and mix the salad items:  tomato, peeled cucumber, and romaine.

Prepare and mix the dressing items together:   approximately 2/3 cup of yogurt, 1/2 of a finely diced cucumber, 2 tablespoons of lemon juice, a dash of dill weed, 2 cloves of minced garlic, a tablespoon of EVOO, and a sprinkle of salt.  This is served on the side of the salad.

Add extra things such as feta and olives, and if you like vary the extra ingredients.  

Notes:

Fage USA Greek yogurt is made without rBGH or added gelatins, and one cup provides 23 g protein and live active cultures.  φάγε (pronounced fa-yeh, and means "eat!")

To make a complete vegetarian protein protein, this salad combines dairy, grains, and legumes with vegetables.

I use fresh garlic, chop off both ends, slice the clove down the center to remove the stem core, the outer peel, and then mince.

This is a low-to-moderate glycemic index salad, varying on how much, and what kind of bread or grain is eaten.

Ginger Peach Vegan Salad Mix

Ginger Peach Vegan Salad Mix

Ingredients for salad:

Peach

Broccoli

Baby Spinach & Spring Mix 50/50 Blend

Pecans

Vegetarian Chik'N

Vinaigrette ingredients:

Lemon juice

Ginger

Maple syrup

Flaxseed oil with Omega-3

Measures for salad:

Peach 1

Broccoli 1 crown (1-1/2 cups florets)

Baby Spinach & Spring Mix  2 cups

Pecans 1/2 cup

Measures for vinaigrette:

Juice from one lemon (1/4 cup)

2 T grated fresh ginger

1 T maple syrup

1 T flaxseed oil

Technique:

Cook two servings of Chik'N according to package directions, chop when cooled, and place on finished salad.   Sort and remove any large stems from pre-washed salad mix, and then place the Baby Spinach and Spring Mix in two serving bowls.  After removing the florets from the broccoli crown, rinse the florets in water and a splash of white vinegar to clean them, or simply rinse them. Peel the peach and slice the fruit from the pit.  Steam the broccoli florets in a microwavable container for about 30 seconds on high setting, just enough to soften them yet leave the color bright green and the texture firm.  

Mix together the lemon juice, grated ginger, maple syrup, and flaxseed oil in a cup.   

Place the microwaved broccoli and the peach slices in a small bowl.  Pour about 1 T of the vinaigrette over this, allowing time for the flavors to absorb, reserving the remaining vinaigrette for the individual salad bowls.

Now add the broccoli and peach mixture to the top of the salad greens and pecans.  

Serve the remaining vinaigrette on the side.

Notes:

Use a different salad green, if that is what you have.   I have used mixed salad greens, spring greens, baby spinach, arugula.

Feel free to vary the ingredient quantities according to your tastes. 

This makes enough salad and vinaigrette for two servings with about 420 calories, 8.5 g protein, and 10 g fiber per serving.

Health Benefits of Broccoli Require the Whole Food, Not Supplements

http://www.sciencedaily.com/releases/2011/10/111011112501.htm

The health benefits of ginger:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72

Pineapple Mango Vegan Salad

Pineapple is the star of this sweet mango and arugula salad.  Tart lemon juice combines with maple syrup and flaxseed oil to make a vinaigrette.   Pecans and vegan protein add fiber.


Ingredients:
Pineapple
Mango
Arugula
Pecans
Vegetarian Chik'N


Vinaigrette:
Lemon juice
Maple syrup
Flaxseed oil with Omega-3

Measures for salad:

Pineapple 2 cups fresh
Mango 1
Arugula 4 cups
Pecans 1/2 cup


Measures for vinaigrette:
2 T lemon juice
1 T maple syrup
1 T flaxseed oil

Technique:

Cook two servings of vegetarian protein according to package directions, cool, chop, and reserve for topping finished salad.  Use pre-washed arugula, then sort and remove any large stems.  After chopping the fresh, pre-cored pineapple, peel, then slice fruit from the mango, and chop the pecans.

Place the arugula in two bowls, then add the chopped pineapple, mango, pecans, and vegetarian protein.

Mix together the lemon juice, maple syrup and flaxseed oil in a small cup.   Serve the vinaigrette on the side.

This makes enough salad and vinaigrette for two servings with about 615 calories, 8.5 g protein, and 6.5 g fiber per serving.


Calories in fresh fruit:
http://www.fitsugar.com/Calories-Fresh-Fruit-8500460

Omega-3:  high performance.
High Fructose:  low performance.
http://www.motherjones.com/blue-marble/2012/05/sugar-corn-syrup-dumb

The Clean 15 (Lowest in Pesticides)
http://vegan.sheknows.com/2011/06/14/the-new-dirty-dozen-and-clean-15-fruits-and-vegetables/

Berry Delicious Sauce

Fresh berries are naturally delicious and healthy.   All too often, some remain after the initial feasting and begin to wither. Use those berries to make a sauce for the food of the gods, Greek yogurt.  Add granola to the mix for a parfait.




Berry Delicious Sauce


Ingredients:

1 cup berries (whole blueberries or diced strawberries)
1/4 cup cane sugar
1 tablespoon lemon juice
1/4 tsp. citric acid
1 tablespoon water
1 sprinkle iodized salt

Technique:

In a small sauce pan, place all the ingredients, turn up the heat to medium, bring to a simmer, and cook until you see "foam."  Continue to simmer for about 20 minutes until the fruit becomes more candy-colored and smooth.

Remove the pan from heat.  Careful!  It's hot.

Place the cooled sauce in a covered glass container or jar, and store in the refrigerator.

Calories:  about 50 per tablespoon.

(I've used diced peaches or diced cherries instead of berries.)

Chopped Tomato and Pepper Melange

The supermarket sometimes carries bags of mixed red, yellow, and orange sweet mini peppers.  Alternatively, I use red, yellow, and orange bell peppers. They are low calorie, high Vitamin C, and sweet.  A mixture of other ingredients brings in some heat and spice.  This bowlful takes a little chopping and then sitting to let the flavors develop.  This Melange or mixture accents grilled food.


Chopped Tomato and Pepper Melange

Ingredients:

7 sweet mini peppers (or regular sized red, yellow, and orange bell peppers)

2 organic hydroponic tomatoes

citric acid

sea salt (iodized)
lime juice
Sriracha rooster sauce

Technique and Measure:

Remove stems and seeds from mini sweet peppers.  Chop into small pieces.
Remove stems from tomatoes.  Chop into small pieces.
Mix in a bowl.

Mix in:

1/8 tsp. citric acid
12 grinds of sea salt
1 Tablespoon organic lime juice from a bottle, or juice of one whole lime
1/2 teaspoon Sriracha rooster sauce

Option:  For color contrast, mix in a small chopped jalapeno or banana pepper, or mix in some olives.

Mix together and stir all ingredients well, then cover, and let sit for several hours to take up the flavors.

(This is my husband's recipe, and I prefer to bake, stir fry, or grill the veggies, rather than eat them raw.)

Calories: 150
Fiber:  9g
Vitamin C:  560%
Vitamin A:  100%

Tomate et Piment Mélange Revisité


If you want to add to the Chopped Tomato and Pepper Melange,  add this mixture for a heartier variation.

3 dried red chiles (Anaheim or Ancho)

2 TBS sundried red tomatoes

Grind tomatoes and chiles to a fine powder.

Add 2 tsp EVOO

Add 3 TBS hot water

Add dash finely ground salt

Mix and let stand for 15 minutes

[If you add pure ground chocolate, you will have something close to a red mole.]

Red Peppers and Olive Oil are two of "15 super foods for kidney health - Kidney disease education and nutrition articles - Your Kidneys"  http://bit.ly/Je9WeV

Zingy Veg Broccoli Salad

This recipe makes a bowl of

Zingy Veg Broccoli Salad

I purchased from a supermarket produce section the

Veg Ingredients:

Broccoli

Carrots (organic)

Lemon (organic)

Sweetener:

Honey

Nuts and berries:

Pecans, dried cranberries

Technique and measure:

2 broccoli crowns, rinsed, florets cut from stems (2 cups)
2 large carrots, scraped and sliced/chopped (1/2 cup)
Lemon juice fresh from one lemon (1/4 cup)
1 Tablespoon honey (or maple syrup)
2 T pecans
2 T dried cranberries (or omit and add extra pecans)

Steam broc and carrots light green and orange in a steamer basket, or in a rice steamer, or microwave.  Place the sliced carrots in the bottom of the basket so they will get the most steam, followed by the broccoli.
Mix lemon and honey.
Place the lightly steamed veg in a bowl.
Top with pecans and cranberries.
Then drizzle with honey and lemon.

This recipe makes two large servings at about
260 calories, 5.5 g protein, and 8 g fiber each.