Category Archives: Lunch

Collardwrap2-copy

Collard Green Wraps

 

Collardwraps-copy

To be honest, collard greens were not on my radar until recently.  I’ve always associated them with Southern cooking and used kale as my “go-to” green for the most part. 
But nothing makes a better wrap than collards.   I love these because you get the convenience of a wrap without all the carbs, preservatives, and empty calories.   If avoiding gluten, these are a great replacement for any bread.  

Collardwrap2-copy

Collard greens are in the Brassica family along with mustard greens, kale, and brussels sprouts and can be used in many of the same ways.  They are high in fiber, rich in omega 3’s and antioxidants.  They have been shown to support detoxification pathways in our bodies due to their glucosinolate properties and sulphur containing nutrients.

Interesting to note, steamed collard greens have a unique cholesterol-lowering ability because they bind with bile acids, facilitating the removal of cholesterol from our bodies.

This is an easy throw-together lunch.  I keep pre-chopped veggies in my fridge like red cabbage and radish (currently) for quick additions to any meal.  Add your hummus, veggies, avocado and roll it up like you would a burrito.  Collards will need to be steamed first to soften them up. Here’s a little video on how to roll up your collard wrap.

 

Collard Green Wraps
Collard greens make the perfect tortilla replacement. Providing a nutrient dense option without all the carbs!
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Ingredients
  1. 1 large collard green leaf, back of the stem thinned (to avoid breakage when rolling)
  2. 1/3 cup chopped veggies of choice (I like radish and purple cabbage)
  3. handful of pea shoots
  4. 2 tbsp julienned carrots
  5. 2 tbsp hummus
  6. couple slices of cucumber
  7. 1/4 avocado slices
  8. 1 tbsp of toasted almonds
Instructions
  1. Bring a large pot of water to boil
  2. Steam collard greens for 3 min or until bright green
  3. Allow to cool
  4. Finely chop raw vegetables
  5. Spread hummus in center line of collard
  6. Add avocado
  7. Add vegetables and almonds
  8. Fold as you would a burrito
Notes
  1. This wrap works well with raw and crunchy vegetables, but can be made savory if you added roasted sweet potato and sautéed greens and onions for example. Feel free to add other condiments such as siracha or spicy mayo for a richer flavor.
Molly Bea http://www.mollybea.com/
Turkeyburgersfinal

Cilantro Turkey Burgers

Turkeyburgersfinal

I think one of the keys to maintaining a healthy lifestyle is to have a few go-to recipes to pull out of your sleeve when all else fails.  One that everyone in the family loves, one that is easy and fast.  This is the first one that comes  to my mind when the question of “what am I going to make tonight” pops into my head.  It’s become a family favorite.  We normally eat this bun-free, but feel free to add your favorite roll.  We like it with a dipping sauce on the side, like sriracha-aioli for the adults, or simple aioli for the kids.   We’ve eaten this with quinoa, simple salads, sautéed kale, or featured here with the roasted cauliflower and radicchio salad. 

turkeyburgersmall

Cilantro Turkey Burgers
Flavor packed alternative to burgers made with red meat.
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Ingredients
  1. 1.5 lbs ground turkey
  2. 2 cloves garlic, finely minced
  3. 2/3 cup cilantro, finely chopped
  4. 2 shallots, finely minced
  5. 1 tsp red pepper flakes (or more if you like spice)
  6. 2 tsp fish sauce
  7. 1/2 tsp salt
  8. 1/2 tsp freshly ground pepper
  9. olive oil for pan
Instructions
  1. Mix together ground turkey with garlic, shallots, fish sauce, red pepper flakes, s&p, and cilantro until well combined. Form into 6 burgers, about 3/4 inch thick.
  2. Heat a grill or grill pan on the stove top. Rub each burger with olive oil and grill for about 5 minutes on each side, or until cooked through.
Molly Bea http://www.mollybea.com/

 

 

ChoppedBrussels

Chopped Brussels Sprout & Frisée Salad

ChoppedBrussels

Sometimes life calls for a big, nourishing salad.  Whether you’re out of ideas of what to make for dinner, or looking to eat lighter, or, in my case, looking to clean out your fridge and pantry…a salad comes in as an easy, effortless meal.  Sometimes the greatest ideas come out of ingredients you have just laying around.  I usually never eat cruciferous vegetables in the raw, (1. they can be difficult to digest and absorb and 2. we live 6 months of the year in an arctic tundra where warmth is more desired than more cold!), but I saw an idea for a brussels sprout salad and decided to expand my horizons.   

Salads like this are a great platform for building and expanding a meal how you like.  Keep it simple and light for a side, or add shredded cheese, hard boiled eggs, a piece of salmon or chicken to make it more of the main meal. 

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butternutsquashsaladbowl

Roasted Butternut Squash and Pumpkin Seed Salad

Yeah!!!!  It’s Fall and what’s not to be happy about?  Other than the slight reminder that winter is right around the corner, but that can’t change the fact that…..1). It’s absolutely gorgeous around here.  2.) It’s back to making soups all the time.  3.) Pheasant and woodcock season has begun, which means bliss for our GSP and my husband who are actively stocking up for the winter.  4.) It’s time for roasting and slow-cooking all those vegetables we forgot about all summer  5.) It means pulling out all our cozy, chunky sweaters again. Shall I go on?  I think you get the gist…. 

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‘Tis the season of squash and there are a great many things to be done with these starchy friends but I love the sweetness derived from roasting them.  While heat can diminish the nutritive value of some vegetables, fear not!  Roasting maintains a great deal of the vegetable’s nutrients, especially when you use a good quality oil like extra virgin olive oil.

 butternutsquashsaladbowl

This is a super simple recipe that can be made even easier by buying pre-cut butternut squash, or marinating the onions the day before.  Otherwise it’s a throw-together that is substantial enough as a meal of it’s own or as a side. 

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You can also use any greens here so feel free to play around.  Baby spinach would be a nice substitute.   I personally like to add the squash while still warm from the oven, so that the salad wilts just a bit, especially during the colder months.

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 Happy fall, I hope you’ve had a chance to jump in some leaves.

Ciao for now,

Molly Bea

Roasted Butternut Squash, Marinated Red Onions and Toasted Pumpkin Seed Salad
Serves 6
The sweetness of the squash tossed with marinated red onions and toasted pumpkin seeds is the perfect fall combination!
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Prep Time
20 min
Cook Time
35 min
Prep Time
20 min
Cook Time
35 min
Ingredients
  1. 1 butternut squash, peeled, seeded and cut in 1 inch cubes
  2. 3/4 cup raw pumpkin seeds
  3. 2 Tbs mustard seed grain
  4. 1/3 cup olive oil
  5. 2 Tbs maple syrup
  6. Enough mixed greens to make it a "salad" (spinach would work nicely as well, or baby kale)
  7. 1 Red onion, thinly sliced
  8. 1/4 cup red wine vinegar
  9. heavy pinch of salt and pepper
  10. Crumbled goat cheese (optional)
  11. ......................................
  12. For the Vinaigrette
  13. 1 Tbs dijon mustard
  14. 1/3 cup olive oil
  15. Mix with vinegar leftover from red onion mixture
Instructions
  1. Preheat oven to 400 on roast setting if possible.
  2. Toss the cubed butternut squash in a bowl with olive oil, mustard seeds, maple syrup and salt and pepper. Coat well.
  3. Transfer to a lined parchment paper baking sheet, spreading evenly and place in oven.
  4. Let roast for 30-40 minutes, tossing occasionally to ensure equal cooking.
  5. At the same time on a separate baking dish, roast raw pumpkin seeds for 10-12 min.
  6. Meanwhile, let sliced onion marinate in 1/4 cup red wine vinegar for up to 5 hours, the longer the better.
  7. Prepare your vinaigrette, I like to do this right in the bowl that I will be using to serve the salad.
  8. Mix mustard and a couple teaspoons from the vinegar from the onions until blended, slowly add olive oil and mix well.
  9. Once squash and pumpkin seeds have roasted, remove and add to greens (if you wanted a warmer salad, add immediately, otherwise you can wait for it all to cool)
  10. Drain red onions and add to salad.
  11. Add crumbled goat cheese if using.
  12. Toss until well coated.
Notes
  1. Depending on how much squash you want in your salad, you may have extra.
  2. I let my red onions marinate for 5 hours which makes them a bit sweeter and less tangy.
Molly Bea http://www.mollybea.com/
quinoabowl

How to Cook Perfect Quinoa

A few years ago I wanted to quit quinoa.  Every time I cooked it according to the directions of the 1:2 ratio that you find everywhere, it came out mushy, soggy and bitter.  I couldn’t understand what all the fuss was about!   Eventually I got it through experimenting with different amounts of water.   Quinoa is good.  Really good.  And when cooked properly, it is light and fluffy, each grain defined.  Quinoa has an airy and slightly nutty quality that makes it perfect alone or easy to dress it up with endless possibilities. 

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In light of the gluten-free era, quinoa has become very popular, but it’s actually an ancient grain.  And when I say grain, I mean seed.  Because it’s the seed of the plant that we eat.  And that makes it gluten-free, high in protein, and packed with all sorts of nutrition.   It’s related to the spinach and swiss chard family.  

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