Monday, June 19, 2017

Lemony Lentil & Vegetable Salad

1 c. lentils, rinsed
1 garlic clove
Good pinch of ground cumin
1 slice lemon
1 small red onion, finely chopped
1/2 c. roughly chopped dried apricots
3 small bell peppers (1 red, 1 yellow, 1 green), seeded and cut into 3/4" squares
1/4 lb. broccoli, broken into small florets
1 oz. reduced-fat goat cheese
2 T. toasted sunflower seeds

Juice of 1 lemon
3 T. olive oil
2 T. finely chopped fresh cilantro
Salt and pepper to taste

Put the lentils in a large saucepan, cover with water, and bring to a boil, skimming off any scum. Add the peeled garlic, cumin, and lemon slice. then reduce the heat and simmer until the lentils are tender, about 30 minutes.

Meanwhile, to make the dressing, put the lemon juice, oil, cilantro, salt, and pepper into a large salad bowl and whisk together.

Drain the lentils, discarding the lemon and garlic, and add them to the salad bowl. Toss gently to mix with the dressing. Add the onion, apricots, peppers, and broccoli florets, and mix gently. Crumble the cheese over the top. Scatter over the sunflower seeds, and serve immediately.

Serves 4.

Adapted from Eat to Beat High Blood Pressure, p. 174. 

Linguine with No-Cook Sauce

3 lbs. plum tomatoes, seeded and chopped
2/3 c. chopped fresh basil
1/4 c. olive oil
1/4 c. chopped flat-leaf parsley
2 T. chopped fresh mint
2 t. grated orange zest
3 garlic cloves, minced
Salt to taste
1/2 t. pepper
12 oz. linguine
1/4 c. Parmesan cheese

Mix the tomatoes, basil, oil, parsley, mint, orange zest, garlic, salt, and pepper together in a bowl. Let stand at least 30 minutes or up to 2 hours at room temperature.

Cook pasta per package directions. Drain well and put into a large bowl. Top with sauce and sprinkle with Parmesan.

Serves 4.

Adapted from Eat to Beat High Blood Pressure, p. 154.

Pasta with Mushroom Medley

1/4 oz. dried porcini mushrooms
1/2 c. boiling water
1 T. olive oil, divided
3 shallots, chopped
1/2 lb. button mushrooms, sliced
1/2 c. Marsala wine (or other red or white wine)
1 garlic clove, finely chopped
1 lb. mixed fresh mushrooms (shiitake, oyster, cremini, chanterelle, or other wild mushrooms, sliced or halved)
2 large tomatoes, skinned, seeded, and sliced
2 t. fresh thyme or 1 t. dried thyme
2 T. chopped fresh parsley
Salt and pepper to taste
1 lb. tagliatelle or other pasta

Put the dried porcini mushrooms in a bowl and cover with the boiling water. Set aside to soak for 15 minutes. Drain, reserving the soaking liquid, and slice, discarding any tough stalks.

Heat 1/2 T. olive oil in a saucepan and saute the shallots until they are tender and golden, about 3 minutes. Add the button mushrooms and cook until all the juice from them has evaporated, 8-10 minutes.

Add the Marsala and the soaking liquid from the porcini. Simmer until reduced in half, about 10 minutes.

Meanwhile, cook the taglitelle in boiling water for 10-12 minutes, or per package directions, until al dente.

About 5 minutes before the pasta is done, heat the remaining 1/2 T. oil in a large skillet. Add the garlic and the mixed mushrooms. Cook over moderate heat, shaking the pan often, until the mushrooms are lightly cooked, 3-5 minutes.

Stir the tomatoes, thyme, and parsley into the mushroom sauce and heat through for 1-2 minutes. Add the mixed mushrooms, season to taste, and remove from heat.

Drain the pasta and divide it among 4 serving dishes. Spoon the mushroom sauce on top and serve immediately.

Serves 4.

Adapted from Eat to Beat High Blood Pressure, p. 150.    

Sunday, June 18, 2017

Lentils with Macaroni

1-1/4 c. lentils, rinsed
2 t. ground cumin
2 t. ground coriander
1/4 t. cayenne pepper
1-1/2 T. canola oil, divided
1 large onion, very thinly sliced
1 t. sugar plus a pinch, divided
1 large garlic clove, crushed
1/2 t. turmeric
2 14-oz. cans no-salt chopped tomatoes
8 oz. macaroni
2 T. fresh cilantro or parsley, chopped
Salt and pepper to taste

Put the lentils in a heavy saucepan and pour in enough water to cover them by 3". Bring to a boil and boil vigorously for about 10 minutes, skimming the surface as necessary. Reduce heat and simmer until tender, 30-40 minutes. Drain well and keep warm.

Meanwhile, heat 1/2 T. canola oil in a large non-stick skillet over high heat. Add the onion and stir to coat, then reduce heat and cook, stirring frequently, until soft, about 20 minutes. Stir in 1 t. sugar, raise the heat, and continue cooking and stirring until the onion becomes dark brown and crisp. Immediately pour onto paper towels to drain; set aside.

Heat 1 T. oil in the skillet. Add garlic and saute for 30 seconds. Stir in the turmeric and continue sauteing for 30 seconds more. Pour in the tomatoes with their juice and add a pinch of sugar. Bring to a boil, stirring. Reduce heat and simmer, stirring occasionally, until the sauce thickens a little, 10-15 minutes. Season to taste.

Heat the cumin, coriander, and cayenne pepper in a saucepot and cook for 30 seconds. Add the lentils and stir in seasoning to taste. Keep warm over a very low heat.

Cook the macaroni in boiling water per package directions, until al dente, 10-12 minutes. Drain well.

Spoon the macaroni onto a serving plate and top with the spiced lentils and tomato sauce. Sprinkle with chopped cilantro or parsley and top with the crisp onions. Serve at once.

Serves 4.

Adapted from Eat to Beat High Blood Pressure, p. 141. 

Nutty Lemon Barley

2 T. olive oil
2 onions, finely chopped
3 stalks celery, finely chopped
1 c. pearl barley, rinsed
2-1/2 c. low-sodium vegetable broth
1 t. finely grated lemon zest
1/2 t. dried oregano
Salt to taste
1/8 t. pepper
2 T. sunflower seeds
1 T. fresh lemon juice
1/4 c. golden raisins
2 T. chopped fresh parsley

In wide, heavy saucepan, heat oil over moderate heat. Add onions and celery; saute, stirring, until softened and lightly browned, about 7 minutes. Stir in barley until coated with oil. Pour in broth and add lemon zest, oregano, salt, and pepper.

Bring broth to a boil, then reduce heat; cover pan and simmer, stirring occasionally, until barley is nearly cooked through and almost all liquid is absorbed, about 40 minutes.

Meanwhile, toast sunflower seeds in dry nonstick skillet over moderate heat, stirring frequently or shaking pan until golden brown. Remove from heat and transfer to a plate.

Stir lemon juice and raisins into barley mixture and cover saucepan. Remove saucepan from heat and allow mixture to stand about 5 minutes, then gently stir toasted sunflower seeds and chopped parsley into barley until just mixed.

Variations: Use orange zest and orange juice instead of lemon. Use pepitas instead of sunflower seeds. Use snipped dried apricots or dates instead of raisins.

Serves 8.

Adapted from Eat to Beat High Blood Pressure, p. 132.