Thai-Inspired Tomato Soup

By Ani Phyo

Serves: 4
Hands-on time: 10 minutes
Total time: 10 minutes

INGREDIENTS:

• 2 cups grape or cherry tomatoes
• 2 tbsp extra-virgin coconut oil
• 2 tbsp trimmed and finely chopped fresh lemongrass or 2 tsp fresh lemon juice (TIP: When working with lemongrass, trim ends then remove fibrous outer layers prior to chopping.)
• 1 tbsp fresh lime juice
• 2 tsp minced fresh ginger
• 1 clove garlic, minced
• 1 tsp sea salt
• 1 tsp thinly sliced fresh basil leaves, optional

INSTRUCTIONS:

In a  blender, combine tomatoes, 1 cup water, oil, lemongrass, lime juice, ginger, garlic and salt. Blend until smooth. Add an additional 1 cup water and blend to combine. Divide soup among serving bowls. Top with basil, if desired.

Nutrients per serving (1 cup tomato soup): Calories: 105, Total Fat: 10 g, Sat. Fat: 8 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 4 g, Fiber: 1 g, Sugars: 2 g, Protein: 1 g, Sodium: 484 mg, Cholesterol: 0 mg

Sesame-Seared Tuna

 

 

 

By Jessica Pollack

Serves: 6

INGREDIENTS

• 3 large carrots, peeled and shredded
• 10 leaves fresh mint, finely chopped
• Juice of 1/2 orange
• Sea salt, to taste
• 1/4 cup plus 1 tbsp extra-virgin olive oil, divided, plus additional oil as needed (NOTE: CE recommends using coconut oil, safflower, sunflower or grape seed oil for high heat cooking.)
• 1/8 tsp red pepper flakes, optional
• 6 tbsp sesame seeds
• 24 oz skinless, sushi-grade tuna fillets (TRY: ahi tuna)
• Fresh ground black pepper, to taste

INSTRUCTIONS:

1. In a medium bowl, combine carrots, mint, orange juice, salt, 1/4 cup oil and pepper flakes, if desired. Mix well and marinate at room temperature for 5 to 10 minutes.
2. On a large plate, spread sesame seeds. Season tuna with salt and black pepper, to taste. Press both sides of each tuna fillet into sesame seeds.
3. In a medium skillet,  heat 1 tbsp oil on high. Add tuna fillet and cook undisturbed for about 2 minutes. Turn and cook for an additional 2 minutes to desired doneness. (NOTE: The USDA recommends cooking tuna to an internal temperature of 145˚F.) Repeat with remaining fillets, adding additional oil if needed. Let tuna cool slightly; then slice.
4. To serve, divide carrot mixture among serving plates and top with tuna slices. Drizzle with additional oil to taste.

Nutrients per serving (1 sesame-seared tuna fillet and 1/2 cup carrot mixture): Calories: 267, Total Fat: 16 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 1 g, Carbs: 5 g, Fiber: 2 g, Sugars: 2 g, Protein: 23 g, Sodium: 158 mg, Cholesterol: 83 mg

Garlic Parmesan Roasted Chickpeas

By Brenda Bennett

Makes: 2 1/2 cups
Hands-on time: 10 minutes
Total time: 55 minutes (plus drying time)

INGREDIENTS:

• 2 15 1/2-oz BPA-free cans chickpeas (aka garbanzo beans), drained and rinsed
• 1 tbsp olive oil
• 1 tsp minced garlic
• 1/2 tsp sea salt
• Fresh ground black pepper, to taste
• 1/2 cup grated Parmesan cheese

INSTRUCTIONS:

1. Spread chickpeas on several layers of paper towel and let dry for 30 minutes.
2. Preheat oven to 400°F. In a medium bowl, combine oil, garlic, salt and pepper. Add cheese and stir until crumbly and oil is absorbed. Add chickpeas and toss to coat.
3. Spread on a baking sheet and bake for 45 to 50 minutes, until golden and crispy.

Nutrients per serving (1/4 cup Garlic Parmesan Roasted Chickpeas): Calories: 118, Total Fat: 3 g, Sat. Fat: 1 g, Monounsaturated Fat: 1 g, Polyunsaturated Fat: 1 g, Carbs: 15 g, Fiber: 3 g, Sugars: 1 g, Protein: 6 g, Sodium: 202 mg, Cholesterol: 4 mg

Grilled Calamari Salad with Red Chile Vinaigrette

 

Serves: 6
Hands-on time: 20 minutes
Total time: 50 minutes (includes 30 minutes for marinating)

INGREDIENTS, ORGANIC IS BEST:

• 1 to 2 fresh red finger chile peppers (or your favorite hot chile pepper), stemmed and seeded, finely diced
• 1/2 red bell pepper, finely diced
• 2 medium shallots, diced
• 1/3 cup fresh lemon juice
• 1/4 cup olive oil, divided
• 2 tbsp chopped fresh oregano
• 2 tbsp Dijon mustard
• 1/4 tsp sea salt
• 1/2 tsp fresh ground black pepper, divided
• 1 1/2 lb whole squid tubes (6 pieces), cleaned
• 4 cups chopped radicchio, soaked in cold water for 1 hour
• 6 cups chopped fresh spinach
• 6 cups chopped frisée
• 18 asparagus spears, trimmed
• 1/3 cup white wine vinegar

INSTRUCTIONS:

1. In a medium bowl, combine finger peppers, bell pepper, shallots, lemon juice, all but 2 tsp oil, oregano, Dijon, salt and 1/4 tsp black pepper.
2. Ensure that hard plastic-like piece is removed from center of each squid tube. Place squid on a cutting board and create slits three-quarters of the way through each tube, every 1/2 inch (leaving 1 side of tube intact; do not cut into separate rings). This will keep squid from curling when grilling.
3. Place squid in a large sealable plastic bag and pour in pepper-shallot marinade. Seal bag, removing all air, and refrigerate for 30 minutes.
4. Using a salad spinner, drain and dry radicchio well. In a large bowl, mix radicchio, spinach and frisée. Set aside.
5. Preheat grill to medium-high.
6. In a large bowl, toss asparagus with remaining 2 tsp oil and 1/4 tsp black pepper. Grill asparagus for 2 to 3 minutes, turning once, until lightly charred and tender. Transfer back to large bowl.
7. Remove squid from marinade, reserving marinade, and grill for 1 to 2 minutes, turning once, until lightly charred. (NOTE: Do not overcook or squid will become rubbery and tough.) Remove from grill and place into bowl with asparagus. Heat a sauté pan on medium-high (you may also place it on the grill or on side-burner of grill, if you have one). Carefully pour reserved marinade into pan and bring to a boil. Add vinegar, remove from heat and pour over calamari-asparagus mixture.
8. Divide radicchio mixture among 4 serving bowls. Top each with 1 tube calamari and 3 spears asparagus. Drizzle 2 tbsp remaining vinaigrette over top of each and serve immediately.

Nutrients per serving (4 oz calamari, 2 1/2 cups salad, 2 tbsp vinaigrette): Calories: 246, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated Fat: 7 g, Polyunsaturated Fat: 2 g, Omega-3s: 710 mg, Omega-6s: 940 mg, Carbs: 16 g, Fiber: 4 g, Sugars: 4 g, Protein: 21 g, Sodium: 250 mg, Cholesterol: 264 mg

TIP:
Purchase good-quality squid from your fishmonger to ensure that squid is tender and fresh.

 

By Joanne Lusted

Shrimp Cakes with Pomegranate Salsa

Serves: 4
Hands-on time: 35 minutes
Total time: 35 minutes

INGREDIENTS:

• 4 organic green onions, green parts only, minced
• 1 cup fresh organic  pomegranate seeds
• Juice of 1/2 lemon
• 3/4 lb shrimp, peeled, deveined and tails removed
• 1 lb organic  red leaf lettuce, chopped
• 3 slices whole-grain bread
• 1 organic, free-range egg white
• 1 tsp mustard powder
• 1/2 tsp ground black pepper
• 1/4 tsp sea salt
• 2 tsp virgin  olive oil, divided

INSTRUCTIONS:

1. Prepare salsa: In a medium bowl, combine green onions, pomegranate seeds and lemon juice.
2. In a food processor, process bread into fine crumbs. Transfer to a large bowl.
3. In food processor, process shrimp into a paste, about 1 minute. Add to bread crumbs. Stir in egg white, mustard, pepper and salt. Gently shape into eight 3-inch patties.
4. In a large nonstick skillet, heat 1 tsp oil on medium. Add four patties and cook until bottoms are golden brown, about 3 minutes. Flip and cook until golden brown, about 2 minutes. Transfer to a plate. Add remaining oil to skillet and repeat with remaining patties.
5. Divide lettuce among serving plates. Top with patties and salsa, dividing evenly.

Nutrients per serving (2 shrimp cakes, 1/4 cup salsa, 1/4 lb lettuce): Calories: 248, Total Fat: 5 g, Sat. Fat: 1 g, Monounsaturated Fat: 2 g, Polyunsaturated Fat: 1 g, Carbs: 27 g, Fiber: 4 g, Sugars: 8 g, Protein: 24 g, Sodium: 377 mg, Cholesterol: 129 mg

By Lisa Howard

Vegan Potato Leek Soup

Makes: 8 8-oz servings

INGREDIENTS:

• 2- to 4-qt  organic vegetable stock or broth, divided
• 1 tbsp virgin olive oil
• 2 large organic leeks, trimmed and chopped
• 2 oz dry white wine
• 8 large organic  yukon gold potatoes, peeled and quartered
• 1 tsp sea salt, plus additional to taste
• Fresh parsley or dill, optional

INSTRUCTIONS:

1. In a large pot, bring 2 qt stock to a simmer.
2. In a large saucepan, heat oil on low. Add leeks and sauté, stirring occasionally, until soft but not colored, about 7 minutes. Stir in wine and cook until liquid evaporates.
3. Add hot stock and potatoes to leeks. Simmer until potatoes are softened, about 15 minutes. Remove from heat.
4. With an immersion blender, purée soup until smooth. (Alternatively, purée soup in batches in a blender.) If necessary, bring remaining stock to a simmer and add to soup, as needed, to reach desired consistency. Season with salt and cayenne, to taste. If using, garnish with parsley or dill.

Nutrients per serving (1 cup potato leek soup): Calories: 243, Total Fat: 2 g, Sat. Fat: 0.5 g, Carbs: 48 g, Fiber: 4 g, Sugars: 4 g, Protein: 5 g, Sodium: 535 mg, Cholesterol: 0 mg

Clean Eating Magazine