Herb Marinated Swai baked with Heirloom Tomatoes served on a bed of Baby Spinach

Green Girl Goodies, July 2012

Heirloom tomatoes are another one of my favorite summer offerings.  They are so full of flavor and I usually prefer them raw to really savor the natural essence of the tomato.  Unfortunately, this time on our way back from the River Market one of our heirlooms somehow got a tiny puncture.  We didn’t notice right away and it began to lose some juice.  As soon as I saw this, I began looking around the refrigerator and freezer for something to pair with the partially deflated tomato and came across the Swai.  Swai is a farmed river cat fish from Asia.  It is a delicate white fish, similar to U.S. catfish that is slightly more buttery but with a less earthy, more mild taste.  It does have a low mercury content but if eaten no more than once a week it is not harmful and is considered a “Good Alternative” by the Monterey Bay Aquarium Seafood Watch.   If you cannot find Swai, look for Basa (another name for this Asian catfish) or just plain old catfish.  I wanted a light meal so I served the simple herb-marinated fish over a bed of spinach.  It would also be delicious with roasted potatoes, pasta, grilled vegetables…you name it!

Garlic and Herb Fish Marinade

Yield approximately ½ c or enough for  8 – 10 oz of fish

4 ea Garlic Cloves, peeled and crushed

¼ ea Yellow Onion (small), roughly chopped

3 tb Extra Virgin Olive Oil

¾ tb Oregano leaves, dried

1 tsp Thyme, dried and ground

1 ¼ tsp Kosher Salt

20 turns Freshly Ground Black Pepper

-     Place the garlic cloves and onion into a food processor and blend until minced.

-     Add the oil and seasonings and blend well.

-     Pour the marinade over the fish and use your hands to cover all sides of the fish.

-     Let the fish sit in the marinade for at least 2 hours and up to a day.

Tomato Topping:

1 ea Heirloom Tomato (medium), large dice

¼ ea Yellow Onion (small), large dice

7 turns Freshly Ground Black Pepper

-     Preheat the oven to 350.  Place the marinated fish into a baking dish and top with the tomatoes, onions and pepper.

-     Place the pan in the oven and cook for approximately 15 to 20 minutes (depending on the thickness of your fish), rotating the pan halfway thru the cooking process.  The fish will be done when firm to the touch.

Place your spinach on a plate and top with the baked fish.

Up Next…

Spicy Dijon Strip Steak served with Avocado Mashed Potatoes and Sautéed Asparagus

Sunday Smoothies: Raspberry-Peach-Mango with Soy Milk

Green Girl Goodies, July 2012

As August approaches, I get ready for my annual summer cleanse.  This summer I decided to do a 10 day raw cleanse and that means lots of smoothies!  Since I am eating raw foods only, it is critical that my smoothies are packed with the essential nutrients and fats I need.  The addition of soy milk mimics the creamy flavor you get from milk without all the animal fats that come with it.  Starting next week look for basic nutrition information to go with your smoothies!

Yield 1 large serving or 2 small

2 ½ c Soy Milk

1 c Raspberries, frozen

1 c Peaches, frozen

½ c Mango Sorbet

1 tb Agave

*1 tb Chia Seeds

-     Place all the ingredients in the blender and blend well.

 

 

*Optional:  Stir in Chia seeds after pouring your smoothie into the cup for added fiber, omega-3 fatty acids and Linolenic Acid (ALA)

Next Sunday Smoothie: 

Mixed Berry-Cran-Pomegranate with Spinach and Tofu

Green Girl Granola #1

Green Girl Goodies, July 2012

Granola is great as a complete meal with milk or soy milk, over yogurt or all alone as a healthy snack.  Creating your own granola is fun because you can experiment with an infinite number of ingredient combinations to produce many different unique flavor profiles of granola.  When Trevor and I first moved to Kansas City we were working a lot and on a tight budget.  This extra large batch of granola helped us stay healthy and fit perfectly with our busy schedule and financial constraints.  Look below the recipe for “Granola Tips”* to help you craft your own recipe and look for more Green Girl Granola’s to come!

Yield approximately 2 quarts (8 cups)

1 ½ qt (6 c) Rolled Oats (preferably Bob’s Red Mill)

2 5 oz bags Slivered Almonds, raw

2 c Coconut Flakes, toasted  **Toast your own!  See below for toasting method**

1 c Ground Flax

6 tb + ½ tsp honey

6 tb Extra Virgin Olive Oil

1 ½ c Cherry Apple Cider

1 1/8 tsp Sea Salt

¼ tsp Cayenne

1 c Buttershots

1 c Dried Cranberries

1 c Dried Cherries

-      Preheat the oven to 325.  In a large bowl combine the oats, flax, 5 tb honey, 5tb oil, cider, 1 tsp salt and cayenne.  Use your hands to mix well.  

-     Spread the oat mixture into a thin layer split on 2 baking sheets and place in the oven.

-     Cook for 20 minutes, stirring occasionally.  Rotate the pans and cook for another 8 minutes.  The granola should be slightly golden brown.  Place the mixture back into the big bowl.  In a small bowl, combine the remaining 1 ½ tb honey, 1 tb olive oil and 1/8^th teaspoon of salt and coat the slivered almonds in the mixture.  Add the seasoned almonds and buttershots to the oat mixture and stir well to combine.

-     Spread the mixture evenly back on the baking sheets and place back in the oven.

 -     Bake for 15 minutes.  Remove the pans from the oven and mix well to help with even toasting.

-     Rotate the pans and bake for approximately another 15 minutes or until golden brown.  

-     Let the granola cool to room temperature and add the toasted coconut and dried fruit.

-     Mix well and store in an airtight container for up to 1 month.

*Granola Tips:

-  Make sure to stir often so the granola toasts evenly

-  ALWAYS add your dried fruits last.  If they go in the oven they will get hard.

-  Experiment with different juices, sweeteners, nuts and dried fruits to keep your taste buds entertained!

**Toasting Coconut:

-     Preheat the oven to 325.  Place the coconut in a thin layer on a baking sheet and place in the oven.

-     Cook for approximately 6 minutes or until golden brown. 

-     Cool to room temperature and store in an airtight container for up to 2 weeks.

Up Next…

Herb Marinated Swai baked with Heirloom Tomatoes served on a bed of Baby Spinach