Trout with Hazelnut Shallot Sauce

Ingredients

1/2 cup stone-ground yellow cornmeal (maize flour)
1/2 cup whole wheat (wholemeal) bread crumbs
1/4 cup chopped fresh flat-leaf (Italian) parsley
1 tablespoon finely grated lemon zest
1/2 teaspoon ground black pepper
3 garlic cloves, peeled and minced
1 cup low-fat butternulk
4 rainbow or brook trout fillets, about 4 oz each
1 tablespoon hazelnut (filbert) oil
2 small shallots, peeled and chopped
1/4 cup chopped hazelnuts (filberts)
1/4 cup vegetable broth
2 tablespoons lemon juice
1/2 lemon, cut into 4 wedges
4 fresh flat-leaf (Italian) parsley sprigs

Method

  1. Preheat an oven to 400°F (200°C). Coat a shallow glass baking dish with nonstick cooking spray.
  2. In a large shallow dish, combine the cornmeal, bread crumb- chopped parsley, lemon zest, pepper and half of the garlic.
  3. Pour the buttermilk into another shallow dish. Add the trout and turn to coat both sides. Remove the fish from the buttermilk and place in the cornmeal mixture. Turn to coat both sides, pressing the mixture into the fish.
  4. Place the fish in the prepared dish and bake, uncovered, until it just separates when pressed with a fork, about 20 minutes.
  5. To make the sauce, in a medium nonstick frying pan over medium heat. heat the oil. Add the shallots and the remaining garlic and saute for 2 minutes.
  6. Add the hazelnuts and saute for 2 minutes more.
  7. Add the broth and lemon juice and simmer for 5 minutes.
  8. To serve, divide among 4 individual plates. Top each with an equal amount of the sauce, a lemon wedge and a parsley sprig.

Makes 4 servings.

Source: Cooking for Healthy Living

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Vegan Black Rice Bowl

Ingredients

1 cup black forbidden rice
3 cups cold water
1 Tbsp white miso paste
1 Tbsp fresh lemon juice
1-inch ginger, peeled and minced
2 tsp tamari soy sauce
2 tsp toasted sesame oil
2 tsp maple syrup
1 large garlic clove, smashed and minced
1/4 cup sliced toasted nuts such as natural almonds, macadamia nuts, or hazelnuts
1/2 navel orange, cut into wedges
1/4 cup chopped cilantro
1/2 small bird’s eye chili pepper, sliced
bok choy or baby bok choy, steamed (optional)

Method

  1. Rinse and drain rice several times. Place in saucepan with water. Bring to a boil. Cover and reduce heat to medium-low and cook for 45 minutes, or until water is fully absorbed. Some of the rice grains might sprout during cooking.
  2. In large bowl, whisk together miso, lemon juice, ginger, tamari, sesame oil, maple syrup, and garlic.
  3. When fully emulsified, stir in cooked black rice until evenly coated.
  4. Immediately scoop into individual rice bowls and top with toasted nuts, orange wedges, cilantro, and a couple of sliced chili pieces.
  5. Serve with steamed bok choy or baby bok choy.

Makes 4 servings.

Source: Alive magazine

Vegan Dessert of Rice Pudding

Ingredients

generous 1/2 cup raisins
5 tbsp dry sherry
1/2 cup short grain rice
3 or 4 strips of pared lemon rind
1 cup rice milk
2 cups soy milk
1 cinnamon stick, about 3in in length, plus 3 more, to decorate
1/2 cup agave syrup
pinch of salt
1 tsp ground almonds
1 tbsp soya margarine
toasted flaked (sliced) almonds, to decorate
chilled orange segments, to serve

Method

  1. Put the raisins and dry sherry in a small pan. Heat gently until warm, then set the pan aside, which will allow the raisins to swell.
  2. Mix the rice, lemon rind and rice milk in a heavy pan and bring the mixture gently to the boil. Lower the heat, cover the pan and simmer for approximately 20 minutes.
  3. Remove the lemon rind pieces from the pan with a slotted spoon and discard.
  4. Add the soy milk and the cinnamon stick to the pan, then stir until the rice has absorbed the milk.
  5. Stir in the syrup and salt. Add the ground almonds and soya margarine. Stir until blended.
  6. Drain the raisins and stir into the rice mixture. Cook for 2-3 minutes until heated through.
  7. Serve in individual bowls, topped with the toasted flaked almonds and orange segments, and decorate with a cinnamon stick.

Makes 4 servings.

Source: Vegan Cooking

Crispy Black Mushroom

Ingredients

300 g soaked black mushroom
1 tbsp sesame seeds
1/4 tsp minced ginger
1/4 tsp minced garlic
3 tbsp cornstarch
1 tsp sesame oil

Seasoning

1 tbsp sugar
1 tbsp ketchup
1 tbsp soy sauce
1 tsp black vinegar

Method

  1. Stir-fry sesame seeds without oil on low heat in a wok until fragrant.
  2. Cut the mushroom with a pair of scissors clockwise into 0.5- X 4-cm strips.
  3. Heat 3 cups of oil on medium heat in a wok.
  4. Coat the mushroom with cornstarch and deep-fry in the oil until crispy. Drain and remove to paper towel to absorb excess oil.
  5. Pour away oil with 1 tbsp remaining in the wok, saute ginger and garlic until fragrant. Add seasoning ingredients and toss briefly.
  6. Add 1/2 cup water. Bring to a boil on medium heat. Add the mushroom and toss to coat with the sauce.
  7. Add sesame oil and sesame seeds. Toss to combine. Remove and serve hot.

Source: Mushroom Cooking

Breakfast Oatmeal with Nuts, Fruits and Yogurt

Ingredients

3/4 cup water
1/2 cup old-fashioned rolled oats
dash of salt
1 tablespoon fresh orange juice
2 teaspoons honey, divided
2 tablespoons 2% reduced-fat Greek yogurt
2 crumbled saffron threads
1 tablespoon chopped unsalted pistachios
1 tablespoon chopped dried figs

Method

  1. Bring 3/4 cup water to a boil in a medium saucepan. Stir in oats and dash of salt. Reduce heat and simmer 5 minutes, stirring occasionally. Remove pan from heat, and stir in orange juice and 1 teaspoon honey.
  2. Combine Greek yogurt and saffron threads in a small bowl, stirring with a whisk or spoon. Let sit, stirring occasionally, 5 minutes or until threads begin to “bloom” and yogurt turns yellow.
  3. Dollop yogurt on top of oatmeal. Sprinkle with pistachios and figs. Drizzle with 1 teaspoon honey.

Makes 1 serving.

Source: Everyday Wholegrain