Butternut Squash Risotto

Ingredients

• 1 quart of boiling water
• 1 vegetable or chicken bouillon cube
• 2 tablespoons extra-virgin olive oil
• 2 celery stalks, chopped
• 1 small onion, chopped
• 1 1/2 cups Arborio rice
• 1 cup white or red wine
• 1 large butternut squash, cut into 1/2 inch cubes
• 1 tablespoon butter
• 1 tablespoon rosemary  
• 1/2 cup grated Parmesan cheese
• a pinch of nutmeg
• salt and pepper

Directions

1. Heat a medium Dutch oven over medium heat with olive oil. Add the butternut squash, onion and celery. Season with salt and pepper, and cook 8-9 minutes until softened.  Stir often.

2. Add rice and stir for about a minute to toast. Add wine and cook it out completely, stirring occasionally, 2 to 3 minutes. Drop in bouillon cube, then add a cup of boiling water and stir in well. Repeat process, gradually adding water, until rice is cooked and creamy. About 20 minutes.

3. Season with nutmeg, salt and pepper to taste. In the last minute of cooking time, stir in butter, rosemary and cheese. Serve warm.

Cornmeal Fish

Ingredients

• 1/2 cup of buttermilk
• 4  cod or tilapia fish (1 ½ pounds)
• 1/4 cup of vegetable oil  or olive oil
• 1/2 cup cornmeal
• 1 teaspoon paprika
•  Salt and pepper 

Directions

1.      In a medium bowl pour buttermilk.  Season fish with salt and pepper and then soak them in the buttermilk for 30 minutes.  

2.      In a shallow bowl put the cornmeal. Season with salt, pepper and paprika. Dredge fish in cornmeal mixture.

3.      Heat oil in large skillet over medium-high. Lower the fish into the oil gently and cook 3 to 4 minutes per side until golden brown and cooked through.

Cauliflower Soup

Ingredients:

·         1 large onion

·         2 carrots

·         2 celery stalks

·         1 small potato

·         1 small turnip

·         1 head cauliflower

·         3 cups chicken or vegetable broth

·         2 cups of water

·         sea salt and ground pepper

·         ½  cup sour cream

·         1 tsp. mustard

Preparation:

·         Put a large pot over medium heat and add 2 tablespoons of olive oil. Add chopped onion, celery, and carrots.  Cook for 5 minutes.

·         Roughly chop cauliflower, potato and turnip and stir into pot. Cover and cook 5 minutes. Add broth, and water bring to a boil, reduce heat and cook for 10 minutes.

·         Remove from heat. Season to taste with salt and pepper. Add sour cream and mustard.

·         Purée soup with an immersion blender.

Cauliflower Mac and Cheese

Ingredients

• 1 large cauliflower, cut into small florets
• 8 oz. medium whole grain pasta shells  
• 1 cup sour cream or plain yogurt  
• 1  cup of shredded cheddar cheese
• 1 cup of breadcrumbs
• 1 cup of the reserved pasta water
• Salt and pepper

Directions

Preheat oven to 400 degrees F. Bring a large pot of salted water to a boil over high heat. Season the water with salt.

Add the pasta and cauliflower and cook until pasta is just al dente. Drain well, while reserving 1 cup of the cooking water. Grease a large baking dish. Transfer the cauliflower and pasta and spread evenly in the baking dish. Add the sour cream, cheese and the reserved pasta water and mix well. Add salt and pepper to taste.

Scatter over with breadcrumbs. Put in the oven for 15 minutes or until top is brown. Let stand for 5 minutes before serving.

 

Banana Berry Muffins

Ingredients

·                     1 cup plain yogurt

·                     2 eggs

·                     6 tablespoons butter, melted

·                     2 teaspoons vanilla extract

·                     2 cups white whole wheat all-purpose flour*

·                     1 cup rolled oats

·                     1 cup brown sugar

·                     1 1/2 teaspoons baking powder

·                     1/2 teaspoon baking soda

·                     1/2 teaspoon pumpkin pie spice

·                     1/2 teaspoon salt

·                     1 ½ cup of fresh blackberries or blueberries

·                     1/4 cup raw sugar

·                     3 bananas

Directions

1.      Preheat an oven to 400 degrees. Line a muffin pan with 12 paper muffin cups. Whisk the yogurt, eggs, butter, mashed bananas and vanilla extract together in a bowl.

2.      In another large bowl or a stand mixer mix the flour, oats, brown sugar, baking powder, baking soda, pumpkin pie spice, and salt in a bowl. Make a well in the center and pour in the egg mixture. Stir until just combined. Gently fold in the berries. Divide the batter evenly into the muffin cups, and sprinkle with the remaining berries.

3.      Bake in the preheated oven until a toothpick inserted into the center of a muffin comes out clean, about 25 minutes.

*note: if you don’t have white whole wheat flour, you can substitute it for 1 cup of whole wheat mixed with 1 cup white all-purpose flour.

Oven Baked "Fried" Chicken

Here’s a healthier version of fried chicken, but just as delicious.  To make things less messy, use a plastic bag instead of a bowl to marinate.  Leave the chicken in the buttermilk overnight for best results.  Serve with a nice, light salad.

Ingredients

    * 5 chicken drumsticks
    * salt and ground pepper
    * 4 cups breadcrumbs
    * 2/3 cup buttermilk
    * 2 tablespoons dijon mustard

Directions
Rub chicken with mustard, salt and pepper. Pour your buttermilk into a plastic bag, add the chicken drumsticks and leave for two hours.
Preheat the oven to 425 degrees. Rub baking sheet with oil. Remove the chicken from the liquid, dredge in the breadcrumbs, turning to coat evenly.  
Arrange the chicken pieces on the rack and place in the hot oven. Cook for 15 to 20 minutes, lower the heat to 375 degrees and cook for another 25 to 30 minutes, until cooked through and crispy.

Blackberry Rice Pudding

• 2 1/2 cups whole milk
• ½ cup Arborio rice
• 2 tablespoons sugar
• 1 tablespoon vanilla extract
• Blackberry/ Blueberry Jam
• A few blackberries

Place the milk, rice, vanilla extract and sugar in a deep saucepan. Bring to a simmer and put on the lid. Cook for half an hour, stirring occasionally, until the rice pudding is creamy. Keep a close eye on it as milk tends to bubble up rather quickly. If the pudding ends up being a bit too thick, you can thin it down by adding a little more milk. Serve in glasses, topped with spoonful of jam and a few blackberries.