Curried Apple Tuna Salad

How about an apple and some tuna for lunch?

20131028-205956.jpg

How about we put them together.  On a sandwich. With some spice. Yum!

I’m constantly on the look out for new lunch recipes.  I ALWAYS bring my lunch to work because I hate buying lunch. It’s expensive, usually less healthy and I’m super indecisive, so it takes me forever to decide where to buy lunch.  But mostly, I am cheap and buying lunch is not.   In the past year, I have bought lunch at work 3 times.  THREE times.   Yeah, I’m wicked frugal.  So this is a great salad/sandwich to add to your lunch rotation!

20131028-205844.jpg

What else is so great about this Curried apple tuna salad?  It is delicious and healthy and perfect for using up some of those apples you still have.  Also, it is so full of flavor, you won’t realize it is healthy.  Really. And this is no wussy salad – it is FULL of protein. Tuna and Greek yogurt pack a pretty good protein punch that will make sure your tummy stays full at least until your 3pm chocolate break.  Wait, you don’t have a 3pm chocolate break?  What?!  Well, you should. Bonus: it is SUPER easy to whip up!  1 step.  There is only 1 step to make this salad.

20131028-205949.jpg

What is in this salad?

1. Tuna (I use chunk light, packed in water)

2. Plain Greek yogurt

3. Apple

4. Dijon mustard

5. Curry powder

6. Crunchy veggie of your choice

This is another recipe for you MAYO HATERS>>> There is NO mayo in this tuna salad!

20131028-205908.jpgThe warm curry flavor pairs perfectly with the crunchy, sweet apple.

20131028-205916.jpgAnd it all goes so well to make a creamy, crunchy, warmly spicy and slightly sweet tuna salad

20131028-205857.jpg

Mmmm.  Delicious in a Dash.  Seriously fast and scrumptious!

Recipe: Curried Apple Tuna Salad 20131028-205936.jpg

Servings: 2

Ingredients:

  • 5oz canned tuna, drained (I like chunk-light tuna packed in water)
  • 1/2 of a medium sized apple, chopped (I like crunchy, slightly tart apples)
  • 3 tablespoons of plain Greek yogurt (I used 2%)
  • 3/4 teaspoon of Dijon mustard
  • 1/4 to 1/2 teaspoon of curry powder (depending on your taste)
  • 1/2 cup of your veggie of choice, chopped (I really like celery because it adds a nice crunch.  I used cucumber because that is what I had in the house – but I recommend celery)
  • Salt and pepper, to taste

Instructions:

  1. In a small bowl, add all ingredients and stir until combined.

Serve on your favorite bread, lined with spinach leaves or lettuce or just eat it right from the bowl!

Enjoy!

Advertisements

Maple Walnut Apple Crisp

I hope you’re ready for some apple recipes!

20130925-213719.jpg

If you make one apple dessert this fall – make this maple walnut apple crisp! Apple crisp has ALWAYS been my favorite apple dessert. Why? Because I love the crunchy, sweet topping. AND because it is easier than pie (haha) – no crust needed!

My Taller Half and I recently went to Smolak Farms to pick apples. The orchard is picturesque and has dozens of apple varieties! I LOVE apple picking. Ever since I was a little piglet, I always looked forward to biting into a crisp, juicy apple just picked from the tree, and then would do this over and over again for until my belly was waaaay too full. This year, I held back a bit and didn’t make myself sick. It was a perfect fall day and we picked TONS of apples. I just couldn’t wait to get home and bake with the freshly picked fruit.

20131013-205113.jpg

A beautiful day at Smolak Farms!

Now, let’s talk about this crisp! It has such a thick, crunchy, cinnamon-y topping. Hands down my favorite apple dessert. It also went really fast!

20130925-213732.jpgThe filling of this crisp has tart apples (I used a mixture of Gravenstein, Cortland and Granny Smith), mixed with meaty walnuts, cinnamon and sweet maple syrup! And then there is the topping. OOOh the topping. It is so crispy, so thick, and crunchy (and of course cinnamon-y) and perfectly balances the tender, soft apples. You NEED to make this crisp. Bonus – It takes 5 minutes to put the topping together and only 5 minutes to make the filling. So what are you waiting for?!! Let’s make some maple walnut apple crisp!

20131016-235032.jpgSprinkle cut, peeled apples and chopped walnuts with cinnamon and a few squirts of lemon juice

20130925-213807.jpg

Pour the melted sugar, maple syrup, vanilla and butter “sauce” on top

20131013-205536.jpg

Prep the topping by mixing flour, oats, brown sugar, cinnamon, salt and cut with chilled butter -just smash it up with your hands until it is crumbly, like so:

Crisp topping

Then add the walnuts to the topping and spread the topping over the apples

( look how thick that topping is!!)

20131016-235004.jpg

Place in the oven and wait 45 minutes for sweet, cinnamon-y, apple-y, maple-y, oat-y goodness.

OH. MY. GOODNESS.

20130925-213824.jpgOne more thing- If you don’t have walnuts, or don’t like walnuts you can substitute any other nut – almonds, pecans,  peanuts, hazelnuts etc… or just leave the nuts out. They add some texture and taste but are not essential to your new favorite apple dessert.

Recipe: Maple Walnut Apple CrispMaple Walnut Apple Crisp

Servings: 6-10 (or 2 if you are me)

Prep time: 10 minutes

Cook time: 45 minutes

Ingredients:

Filling

  • 5-6 apples, peeled, cored, chopped chunky (I used Gravenstein, Cortland and Granny Smith – but any firm, baking apple will do – you may have to adjust the sugar if the apples you use are less tart and more sweet)
  • 1/4 cup chopped walnuts (substitute almonds, pecans, peanuts etc… or omit)
  • 1 teaspoon of cinnamon
  • Few squirts of lemon juice (About 1/2 -1 tablespoon)
  • 1/2 cup brown sugar, packed
  • 2 tablespoons butter
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla extract

Topping (adapted from Ambitious Kitchen)

  • 1 cup all-purpose flour
  • 1 cup old-fashioned oats (not quick oats)
  • 1 cup dark brown sugar, packed
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1/4 cup chopped walnuts (substitute almonds, pecans, peanuts etc… or omit)
  • 1 stick (1/2 cup) unsalted butter, chilled and cut into pieces

Instructions:

  1. Pre-heat oven to 350 degrees F and spray an 8×8 pan with non-stick cooking spray
  2. Make the filling: In a large bowl, toss apples and walnuts with cinnamon and lemon juice and pour into a 8×8 baking pan.
  3. In a small saucepan on low heat, melt the butter, sugar and maple syrup***  while stirring.  Do this slowly, you don’t want your sugar to burn! When combined, remove from heat and add vanilla extract.  Pour sauce over apples in baking pan and stir to coat apples.
  4. Make the topping: In a large bowl, add all the topping ingredients EXCEPT the butter and walnuts.  Stir until well combined.
  5. Add the butter and use your hands to incorporate the butter and the dry topping.  This involves squeezing the butter and the flour/oat mixture together in your hands – until the mixture becomes crumbly – you don’t need to overwork this – you want the mixture to be lumpy.  Just smash it between your fingers with the oat/flour mixture – it will be uneven and will look like wet sand.  If you don’t like the “hand” technique, you can also use 2 forks, 2 knives, or a pastry cutter (oh so fancy!).
  6. Stir in walnuts and sprinkle the crumbly topping over the apples
  7. Place on top of a baking sheet, to prevent a sticky mess (just in case the apples/sugar bubble over) and bake at 350 degrees F for 40-50 minutes. As always, baking time may vary based on your oventop should be brown and you should see bubbles on the sides of the baking dish. The apples should be tender.
  8. Allow crisp to cool for about 10 minutes before serving – just so you don’t burn your tongue on SUPER hot, bubbly sugar/apple goodness.

Serve warm, with vanilla Ice cream if you please. I didn’t have any.  Shameful.

ENJOY!

*** For easy maple syrup measurement, spray tablespoon with non-stick cooking spray prior to measuring and maple syrup will slide right out.

Happy Fall!

Breakfast Grilled Cheese

20130430-111912.jpgHappy National Grilled Cheese Month!! Well, happy last day of national grilled cheese month! I’m getting this one in just under the wire. But, I promise you, this sandwich is well worth the whole month I made you wait.

20130430-192033.jpgThis is a tasty, healthy and super FAST breakfast. It’s so fast and easy that you can hit the snooze button 5 times, take a long shower and STILL have time to make this sandwich before you leave for work. Yes, it is slightly more time consuming than pouring a bowl of cereal, but WAAAAY more satisfying. While your coffee is brewing, whip up this sandwich.

20130430-111855.jpgYou probably can tell from my Frittata post that I LOVE EGGS! The more ways to eat eggs, the better. This sandwich has lots of things I love in it. Eggs, apples, cheese, but more importantly, it has a flavor profile that I love: sweet and salty. Sweet, tart, crunchy apple with salty sharp melty cheese and a salty fried egg. MMMMmmm

The other GREAT thing about this sandwich is you only need 4 ingredients. That’s right, only FOUR.

1. Egg 2. Bread 3. Cheese 4. Apple

+ Salt/pepper/butter or cooking spray – these are freebies

I really outdid myself with the simplicity this time : )

So let’s get cracking on making this sandwich.

First prep your sandwich with cheese and 4 relatively thin slices of apple

20130430-111933.jpgYum. This is already a good sandwich. But it’s about to get better!

Next, fry up your egg. I chose to make a fried egg “over hard” for this sandwich, and then fold it to make it “sandwich friendly”. Over hard eggs hold together nicely, and you can keep the yolk a little soft, but not runny, if you like, by cooking it a little less (this is how I like it). If you make your egg “over easy” the egg will run when you put it in the sandwich and grill the cheese.

To fry up the egg, first spray a frying pan with nonstick cooking spray (or you can use butter) and heat up the pan on low-medium heat. **I usually crack my egg into a cup, and then gently pour it from the cup into a frying pan, this prevents the yolk from breaking and accidentally mixing up the white (scrambling). The egg should sizzle a little when you pour it in. If it isn’t, just turn up the heat on your burner. Cook the egg on medium heat until the white on top is solid. Then flip the egg over and cook it on the other side for about a minute or 2 until the yolk is soft but solid.  Then I fold the egg in half – fold one white side over to the other to cover the yolk (see below). This makes the egg a nice sandwich size

20130430-111959.jpg I squished my egg a little when I flipped it over in the pan and the yolk was not solid – and some yolk ran a little. But, hey, my food isn’t pretty like a picture, but it’s pretty damn delicious. When the yolk is cooked to how you like it, remove the egg from the pan and place the folded egg on top of the apples on your bread and top the egg with more cheese.

20130430-112007.jpgNow comes the familiar grilled cheese part. Place the sandwich back in the frying pan on medium heat. Gently press your sandwich down into the pan to help melt the cheese. You don’t need to squish the sandwich, just give it a nice, loving press. Cook on that side till the bread is a toasty color. Then carefully flip the sandwich and repeat loving press on the other side.

20130430-111922.jpg

The crunchy, sweetness of the apple gives a nice texture and flavor contrast to the melty, salty cheese and the tender fried egg.

Cut sandwich in half and dig in! This is your new, quick power breakfast! YUM!

20130430-192016.jpg

Recipe:

Breakfast Grilled Cheese 20130430-111922.jpg

Serving size: 1 Sandwich

Ingredients:

  • 1 large Egg
  • 2 slices of bread (I used wheat bread)
  • ¼ of Granny smith Apple (4 thin slices)
  • ½ cup of sharp cheddar cheese
  • generous pinch salt and pepper

Instructions:

  1. Spread cheddar cheese on one side of the bread and add 4 thin slices of Granny Smith apple
  2. Prepare a frying pan by spraying it with non-stick cooking spray and heat on low-medium heat
  3. Crack egg in a cup and pour egg into heated pan and fry egg on one side until whites are solid
  4. Add a generous pinch of salt and pepper to the egg
  5. Flip egg over, cook for about 1-2 minutes, until yolk is solid, but soft. (Test by pressing with your finger)
  6. Folded in half and remove egg from pan and place on top of apples and cheese.
  7. Add more cheese to the top of egg and top with other slice of bread
  8. Place sandwich in frying pan used to fry egg, and grill sandwich on medium heat.  Press sandwich down with metal spatula to melt cheese – cook for about 1 minute – or until browned.  *if pan is dry, add more cooking spray or butter before grilling the sandwich
  9. Repeat on other side
  10. Slice up and enjoy, cheesy, eggy, apply goodness!

*To make this sandwich more decadent, pan fry the egg in a tablespoon of butter (instead of cooking spray) and add more butter to the pan before grilling the sandwich.

Recipe Source: deliciousinadash.wordpress.com

Hearty Healthy Broccoli Soup

Image

I don’t know about your neck of the woods, but here in Boston, Spring is taking its sweet time to get here. One advantage of this extended “post winter” season is that it is still soup weather! Recently, broccoli went on sale for $0.99/lb. THIS NEVER HAPPENS at grocery stores by me. NEVER. I don’t think I can emphasize how rare this is. I took advantage of this amazing sale and bought a TON of fresh broccoli crowns, with no particular recipes in mind. Now I have a ton of broccoli and it is 35 degrees outside and cold pelting rain in April. Of course. I wanted soup. But not just vegetable soup, I wanted something hearty. I turned to my gajillion broccoli crowns and thought I would make a nice creamy broccoli soup. There was only one problem. I had no cheddar cheese and no cream. Boo.

Image

Suddenly, my craving for creamy broccoli soup became a little challenge. What ingredients in my cabinet would make a healthy, hearty and creamy soup? The answer: cannellini beans. These beans are soft and don’t have a very strong flavor, which is perfect for this soup. Another bonus of cannellini beans: they add fiber and protein to the soup, making it much more filling and less caloric than a typical creamy broccoli soup. The other secret ingredient in the soup is an apple. I know, I know, this sounds weird, but I swear, the sweetness of the apple balances out the slightly bitter broccoli and adds another delicious dimension to this quick and easy soup. MMmmm MMmmm.

Image

How do you make this soup in a DASH?

In a large pot, add about 2 tablespoons of olive oil and set the burner on low-medium heat. Add the diced sweet onion, garlic and diced apples to the pot.

Image

A little more about the apple addition: Make sure you peel the apple. The peel, although delicious and nutritious, does not blend well, (unless you have a super powerful blender, which I don’t). So if you leave the peal on, you’ll have pieces of peal in your soup. Not horrible, but not the best texture. As for choice of apple, a sweet, soft apple is probably your best choice, such as a macintosh or golden delicious, however, any apple will do. This is a great opportunity to use an apple that has seen better days, the softer and sweeter the apple, the better. I’m not suggesting you use a rotten apple, but just know it doesn’t have to be one of those picture perfect apples. Since you only need about half of the apple, you can cut off the bruised parts and still have plenty of apple for the soup.

Image

Sauté the onions, garlic and apple till the onions are soft, about 5 minutes. Then add the broccoli and the chicken stock. You can use vegetable stock here, too. Cover the pot and simmer until the broccoli is soft enough to blend. Don’t overcook the broccoli or your soup will be a really ugly color, devastating, I know.

ImageAfter broccoli is tender, remove from heat and blend until smooth. I used a hand immersion blender, because that is all I have, but you can use a regular blender. Next I add the beans and cook them for about 2 minutes, just to warm them up. They are already pretty soft and should blend easily. My blender is pretty wimpy, but if you have a more powerful blender, you can probably blend the broccoli and beans all in one step.

Image

Finally, after everything is blended, add the milk, salt, pepper, and crushed red pepper flakes and just warm the soup on low. Do not boil.

Serve with a dollop of Greek yogurt or some shredded cheese and Enjoy!

ImageGo ahead, enjoy it with some cheese AND some tasty bread. Remember, this soup is filled with super healthy stuff! Beans, broccoli and apple!

Image

Recipe

Hearty Healthy Broccoli SoupImage

Makes 2 generous servings

Ingredients

  • 2 tablespoons of olive oil
  • 4 cloves of garlic, minced
  • ¼ of sweet onion, diced ( you can also use a white or yellow onion – use half of the onion if it is small)
  • ½ of a medium-sized apple, peeled and diced
  • 1.5 cups of broccoli (about 1 crown)
  • 1 14oz can of chicken stock
  • ½ of a 15oz can of cannellini beans (white kidney beans), rinsed
  • ½ cup milk (I used 1%)
  • ¼ teaspoon of crushed red pepper flakes (more or less depending on your affinity for heat)
  • Salt and pepper to taste

Instructions:

1. Saute onion, garlic and apple on low-med heat in a heavy saucepan/pot (see pic). Cook about 5 minutes or until onions are soft and translucent

2. Add broccoli and sauté for about a minute with onion and garlic

3. Add chicken stock to the pot. Simmer, covered, until the broccoli is tender, about 10 minutes.

4. Remove pot from heat and puree soup. I used an immersion blender – but you can use a regular blender or food processor. *if you scaled up the recipe you may have to do this in batches.

5. After broccoli is pureed, add beans.

6. Puree beans into the soup – this will puree faster than the broccoli

7. Add milk, crushed red pepper flakes, salt and pepper and heat soup on low – just till warm, DO NOT boil.

8. Serve with a dollop of Greek yogurt, shredded cheddar cheese, or grated Parmesan (all optional). Enjoy with some tasty bread or crackers.

Additional ideas for this soup:

Once I added too much broccoli to this soup, so my broccoli to liquid ratio was too high. It was a very thick soup. Instead of adding more stock to thin it it out, I poured it over pasta and topped it with fresh parsley and a generous helping of Parmesan cheese. This measurement mistake turned out to be a hit. It made a delicious creamy pasta sauce.

: )

Recipe Source: Deliciousinadash.wordpress.com

Would you like to get email updates when I post new recipes? Click the “Follow” link and it will prompt you to enter your email address.