Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Wild Alaskan Salmon over Italian Pasta and Baby Greens July 31, 2012

Jamie says: I’ve been really digging the pasta + salad + protein combinations. And for good reason, too! (See nutrition note at the bottom of this post.)

One of my tasty pasta salad combinations was this Wild Alaskan Salmon over Italian Pasta and Baby Greens.

Wild Alaskan Salmon over Italian Pasta and Baby Greens

Enjoy the salmon while it’s in season. It won’t last long.

pasta + salad = pasta salad; pasta salad + salmon = a delicious and nutritious dinner

Wild Alaskan Salmon over Italian Pasta and Baby Greens

Ingredients:

  • about 15 pieces fusilli napoletani (Italian pasta; Pasta Vietri)
  • 1 Tbsp extra virgin olive oil
  • 1/4 tsp Italian herbs
  • dash coarse sea salt
  • dash freshly ground pepper
  • 1/4 lb Wild Alaskan Sockeye Salmon (Publix)
  • 1 stem celery
  • 1/2 tomato (vine-ripened)
  • 2 cups washed mixed baby greens (Organic Girl Super Greens- red & green swis chard, tat soi, arugula, and spinach)

Directions:

  1. Cook pasta according to directions on package. [In a medium pot, bring water to a boil. Add pasta and cook for 11 minutes. Drain water from pot.] Pour extra virgin olive oil and sprinkle Italian herbs, sea salt, and freshly ground pepper on pasta.
  2. Preheat a saute pan on medium heat. Place salmon on pan and cover with a lid. Cook about 4 minutes. Flip using a spatula and cook an additional 5 minutes or until cooked throughout.
  3. Chop celery and tomato.
  4. Assemble salad: Place greens on a plate with chopped celery and tomatoes. Top with pasta and salmon. Enjoy!

Servings: 1

  • Nutrition note: Add some salad with veggies to your pasta and then pick a healthy protein. Adding salad with veggies will add volume (making your plate look full), color, texture, flavor, and different nutrients. Add the protein, like salmon, and you’ve got yourself a healthy meal.
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Sesame Coconut Shredded Brussels Sprouts July 30, 2012

Jamie says: Ever crave a food and wonder why? This happens to me from time to time, especially if I see a food or talk about it extensively. (I guess that’s why advertising works so well). The other day I went on the Academy of Nutrition and Dietetics website and noticed a new section called “How Do I.” There were these brief cooking videos on “how to.” (Such a cool idea, by the way… you should check ’em out.) Well, one was on “How Do I…Shave Brussels Sprouts.” That got me started… So last night, while I was watching the Olympics (swimming, of course), I shaved/shredded Brussels sprouts, pulled out my new bag of organic shredded coconut, and got to work…and by work, I mean play…

Sesame Coconut Shredded Brussels Sprouts

I liked how quickly the Brussels sprouts cooked (since they were shredded instead of halved). The sea salt brought out the coconut flavor and the honey makes this dish dessert-like. I couldn’t help but go back for seconds…

More please!

Sesame Coconut Shredded Brussels Sprouts

Ingredients:

  • 1 lb Brussels sprouts
  • 3 Tbsp extra virgin olive oil
  • 2 Tbsp roasted sesame seeds (Tsunami- found in sushi section at Publix)
  • 2 Tbsp honey (Publix Pure Clover)
  • 1/4 cup shredded coconut (Woodstock- organic and has no preservatives or added sweeteners)
  • 1/4 tsp coarse sea salt (Alessi)

Directions:

  1. Wash Brussels sprouts and remove any brown leaves. Cut hard ends off. Use a knife to slice into thin pieces.
  2. Preheat a large saute’ pan on medium heat. Add extra virgin olive oil and shredded Brussels sprouts. Stir. Place a lid on top and cook for about 12 minutes, stirring occasionally.
  3. Add sesame seeds, honey, coconut, and sea salt. Stir. Heat an additional 2 minutes. Serve as a side dish. Enjoy!

Servings: 3

Serving suggestion: Serve over quinoa.

 

Heavenly Fruit Salad July 28, 2012

Jamie says: There’s a joke in my family that whenever I come back home to visit that Mom “buys a farmers’ market.” And it’s true. When I went home the other weekend I opened the fridge, and there was a plethora of fresh fruits and veggies.

I started out my breakfast with a nice bowl of fruit followed by a treat (a piece of my Mom’s homemade gluten-free flourless chocolate cake with a glass of organic fat free milk).

Heavenly Fruit Salad

I loved the bright colors and the natural sweetness.

Sweet simplicity.

As I was eating, I couldn’t help but stop and take a picture of the blueberry that lodged itself in the raspberry- it looks like a monster eye.

The blueberry got lodged in the raspberry…it looks like a monster eye to me

Heavenly Fruit Salad

Ingredients:

  • 1 green pluot
  • 1 plum
  • 1 apricot
  • 10 raspberries
  • 20 blueberries

Directions:

  1. Wash all fruit. Chop plutot, plum, and apricot. Place in a bowl along with raspberries and blueberries. Mix. Enjoy!

Nutrition note: What’s a plutot? It’s a mix between a plum and an apricot! They’re a good source of fiber and vitamin C. Check out the Dino101 pluot webpage to learn more about pluots.

 

Cooking Video: Curry Tuna Salad Sandwich July 27, 2012

Jamie says: Looking for a new spin on tuna salad? Check out my Curry Tuna Salad Sandwich cooking video. Enjoy!

Watch Jamie make a Curry Tuna Salad Sandwich

Ready to watch another one? Check out the UFNutrition YouTube page for more of my cooking videos.

 

Wild Alaskan Salmon BLT July 25, 2012

Jamie says: I’ve been waiting for this time since last year… it’s Wild Alaskan Sockeye Salmon time at Publix! It’s at season’s peak!

I picked up a nice, red filet and got to work in the kitchen. I was inspired by the Salmon BLT recipe in the little trifold on the seafood section counter at Publix…  so I made my own Wild Alaskan Salmon BLT.

Wild Alaskan Salmon BLT

The salmon tasted so fresh and nothing like frozen salmon. I liked how the thick bread from the farmers’ market held the mayo and all the fillings. The bacon added a nice crunch, too.

Made with wild Alaskan salmon

Wild Alaskan Salmon BLT

Ingredients:

  • 1/4 lb Wild Alaskan Sockeye Salmon (Publix)
  • 2  slices bacon (Oscar Mayer Center Cut Original)
  • 2 slices whole wheat loaf (Vine, Gainsville Wednesday farmers’ market)
  • 1 slice onion
  • 1/2 tomato (vine-ripened)
  • 3 leaves fresh basil
  • 2 Tbsp reduced fat mayo with olive oil (Kraft)
  • 1/4 cup washed mixed baby greens (Organic Girl Super Greens- red & green swis chard, tat soi, arugula, and spinach)

Directions:

  1. Preheat a saute pan on medium heat. Place salmon on pan and cover with a lid. Cook about 4 minutes. Flip and cook an additional 4 minutes or until cooked throughout.
  2. Place bacon on a microwave-safe plate and microwave for 2 minutes. Toast bread in toaster.
  3. Chop onion and slice tomato. Spread mayo on one slice of bread and top with chopped onion.
  4. Assemble sandwich: On other slice of bread, add baby greens followed by tomato, basil, salmon, bacon, and bread slice with mayo and onion. Enjoy!

Serves: 1

  • Nutrition note: Salmon is a great source of omega-3s and vitamin D, two nutrients that are difficult to come by in food. So enjoy!
 

Curry Cumin Cauliflower with Prunes July 24, 2012

Jamie says: I did it! I donated ten inches of my hair to Locks of Love this weekend.

Here’s the story: In the fall, I was ready for a hair cut and almost made an appointment to get it cut, but then I had a thought. I wanted to donate it to Locks of Love. So I told myself I’d wait until February, to allow my hair to grow a little more, and then I’d do it. February came and I thought, I could wait a little longer. Every once in a while, for the past several months, I’d take a ruler, hold it up to my hair, and ask myself would I be ok with my hair at that length? I’d often think, just a little more, just a little more. And so, months have past. (Actually, it had been a year and 3 months since my last haircut.) I’ve been waiting for the right time, and this weekend that time came.

I was a little nervous, but Kathryn was there with me and the hair stylist was great. I love my new cut and the fact that my hair (all four ponytails of it) is going to a child with cancer. In honor of fighting cancer and helping those fighting this disease, I am posting a cauliflower (anti-cancer food) recipe. (See the nutrition note at the bottom to learn more.)

Curry Cumin Cauliflower with Prunes

Wow! This tasted awesome! I couldn’t wait to eat the leftovers the next day. The become very soft, add a lot of natural sweetness, and complement the salt and curry/cumin spice mixture perfectly.

Super-delicious and super-nutritious cauliflower

Curry Cumin Cauliflower with Prunes

Ingredients:

Directions:

  1. Preheat oven to 275°F. Chop cauliflower florets off stem. Chop florets into pieces that are just larger than bite-sized (i.e. cut each piece into quarters). Place in a large baking dish.
  2. Drizzle with canola oil and sprinkle with curry, cumin, and sea salt. Mix well. Bake for about 1 hour and 15 minutes.
  3. Increase oven temperature to 410F. Chop prunes into quarters. Stir prune pieces into cauliflower. Cook for an additional 15 minutes. Enjoy!

Serves: 3

  • Nutrition note: Cauliflower is a cruciferous vegetable, meaning it may lower your chance of getting cancer. The cruciferous family of vegetables includes arugula, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, collard greens, horseradish, kale, radishes, rutabaga, turnips, watercress, and wasabi, according to the National Cancer Institute.
 

Veggie Explosion Omelet July 21, 2012

Jamie says: I make breakfast for dinner when I want dinner ASAP. Sometimes, you just don’t want to wait. And why should you when you can make a healthy and delicious dinner in no time. I had one of those moments the other night. And so I came up with the Veggie Explosion Omelet.

Veggie Explosion Omelet

I found the eggs to be a great vehicle for holding lots of veggies. The eggs were from my co-worker Dave’s chickens, and they were absolutely delicious. The meal was colorful and nutritious, and only took a few minutes to make. Not bad, eh?

Two eggs hold lots of tasty veggies and some delicious feta cheese

I was telling Kathryn about my yummy dinner (and sent her a pic of my half-eaten meal over my phone), and she was surprised I made breakfast for dinner. In the past I wasn’t a fan of breakfast for dinner, but now I find it fun every once in a while.

Breakfast for dinner

Veggie Explosion Omelet

Ingredients:

  • 1/2 tsp buttery spread (Smart Balance)
  • ~2.5 oz (~1/3 of 8 oz package) sliced baby bella mushrooms
  • 1 small red potato
  • 1 green onion
  • 1/3 tomato
  • 1/3 avocado
  • dash salt
  • dash freshly ground pepper
  • 2 eggs (farm-fresh…thank you, Dave)
  • 1/4 cup reduced fat feta cheese
  • no stick cooking spray

Directions:

  1. Place a medium-sized saute pan on a burner on medium heat. Melt buttery spread in pan. Add mushrooms and stir. Cook about 6 minutes or until soft.
  2. Pierce potato about 8 times with a fork. Wrap in a wet paper towel and microwave for 2 minutes. Chop into bite-sized pieces.
  3. Chop green onion (discarding roots), tomato, and avocado. Add salt and freshly ground pepper to tomatoes.
  4. Place a medium-sized saute pan on a burner on medium heat. Crack eggs into a bowl. Beat with a fork. Spray pan with no-stick cooking spray followed by eggs. Allow to cook for about 45 seconds. Use a large spatula to flip to cook other side. Immediately add mushrooms, potato, green onion, tomato, avocado, and feta to half of the pan. Cook for about 1 minute or until egg is slightly brown and cheese begins to melt. Fold egg over (in half) to cover veggies. Serve immediately. Enjoy!

Servings: 1

  • Nutrition note: An omelet can be an awesome way to increase your vegetable intake. Add a variety of veggies to get a nutrient-dense meal.