Healthy, Delicious Summer Fare
Summer is the perfect time for light and healthy eating.
And, in The Early Show's "Five-Minute Cooking School" Thursday, cookbook author and cooking teacher Tori Ritchie suggests several dishes that are easy, delicious and colorful, to boot. They take advantage of the best summer has to offer.
In the flagship store in Manhattan of specialty home furnishings retailer Williams-Sonoma, Ritchie points out that these dishes are good for you, loaded with anti-oxidants and other nutritious aspects, and aren't designed to be diet food.
The recipes include a mix of fruits, vegetables and grains, all of which add nutritional value to meals naturally.
RECIPES
Tabbouleh with Lemony Scallops
The color may not be as vivid and alluring, but the foods in the brown group are stalwarts of the healthy diet and worthy of equal respect. Grains, legumes, seed and nuts, regardless of their color, earn high marks for nutrient value when eaten in their unrefined, "brown" state, and high praise for their rich taste and hearty texture. Here, scallops dress up a classic tabbouleh made with bulgur.
1 cup bulgur wheat
2 cups boiling water
1 cup minced fresh flat-leaf parsley
1 cup minced fresh dill
1/2 red onion, finely chopped
2 red tomatoes, finely chopped
1/3 cup extra-virgin olive oil
2/3 cup fresh lemon juice
1 tsp. salt
1 tsp. freshly ground pepper
1 1/4 lb. bay scallops
1/2 cup all-purpose flour
1 Tbs. unsalted butter, or as needed
1/4 cup water
Put the bulgur in a bowl and pour in the boiling water. Cover and let stand for 30 minutes. Drain, pressing the bulgur gently with the back of a wooden spoon. Transfer to another bowl and add the parsley, dill, onion, tomatoes, olive oil, 1/3 cup of the lemon juice, 1/2 tsp. of the salt and 1/2 tsp. of the pepper. Cover and refrigerate for at least 2 hours or up to overnight.
Pat the scallops dry with paper towels. Spread the flour on a plate, sprinkle with the remaining 1/2 tsp. salt and 1/2 tsp. pepper, and lightly dust the scallops.
In a large fry pan over medium-high heat, melt the butter. Working in batches, sear the scallops in one layer without crowding until golden brown, 1 to 2 minutes per side. Transfer to a platter and keep warm. Add the remaining 1/3 cup lemon juice to the pan and stir to scrape up the browned bits. Add the water and simmer until thickened.
Serve the tabbouleh accompanied with the scallops and sauce.
Serves 4 or 5.
Adapted from New Healthy Kitchen Series, Main Dishes, by Georgeanne Brennan (Simon & Schuster, 2006).
For more recipes, go to Page 2.Italian-style Grilled Eggplant
Rich in antioxidants that protect the brain and memory, blue and purple fruits and vegetables are easily incorporated into daily cooking, as you'll discover with this grilled eggplant. Serve them alongside other grilled vegetables as part of an antipasto platter.
1/3 cup extra-virgin olive oil
2 globe eggplants
1 1/2 tsp. salt
1 tsp. freshly ground pepper
2 Tbs. minced fresh flat-leaf parsley
1 tsp. fresh thyme
2 Tbs. balsamic vinegar
1 garlic clove, minced
Build a hot fire in a grill or preheat a gas grill to 400°F. Rub the grill grate with 1 tsp. of the olive oil.
Cut the eggplants lengthwise into slices 1/2 inch thick. Brush both sides with olive oil and season with the salt and pepper. Grill the eggplant until golden brown and crisp, 6 to 7 minutes. Turn and grill until golden brown and crisp on the other side, about 4 minutes more. Transfer the eggplant to a platter and set aside.
Put the remaining olive oil in a shallow baking dish and add the parsley, thyme, vinegar and garlic. Add the warm eggplant slices and let stand for 1 hour, then turn and let stand for 1 hour more. Serve immediately, or cover and refrigerate for up to 1 week. Serve at room temperature.
Serves 4.
Adapted from New Healthy Kitchen Series, Starters, by Georgeanne Brennan (Simon & Schuster, 2006).
Blackberry Granita and Cream Parfait
Purple and blue fruits are among the richest in disease-fighting antioxidants. Blueberries, in particular, have been studied extensively for their ability to improve memory and brain function, and blackberries share many of the same characteristics. At their peak in summer, blackberries are delicious in this recipe, where they are transformed into a granita and layered with sweetened whipped cream and yogurt.
For the granita:
1 1/2 cups granulated sugar
1 cup fresh or frozen blackberries or
boysenberries
1/4 cup fresh lemon juice
For the parfait cream:
1/2 cup cold heavy cream
3/4 cup plain low-fat or whole yogurt
3 Tbs. confectioners' sugar
2 or 3 meringue cookies, crumbled (optional)
Fresh blackberries or boysenberries for garnish (optional)
To make the granita, in a non-reactive saucepan over medium heat, combine the granulated sugar and 3 cups water and cook, stirring until the sugar is dissolved. Add the berries, bring to a boil and cook for 5 minutes. Remove from the heat and stir in the lemon juice. Using a blender, puree the mixture until smooth. Pour into a large, shallow metal baking pan and freeze until icy, about 4 hours. Break up with a fork and freeze for 2 hours more. Break up again, then refreeze. About 2 hours before serving, break up the mixture again with a fork and refreeze.
To make the parfait cream, in a bowl, whip the cream until soft peaks form when the whisk is lifted. Stir in the yogurt and confectioners' sugar. Cover and refrigerate.
To serve, spoon alternating layers of granita and parfait cream into serving glasses, sprinkling the crumbled meringue cookies between the layers. Finish with a layer of parfait cream. Garnish with fresh berries and serve immediately. Serves 6 to 8.
Notes: All kinds of acidic fruits can be added to a sugar syrup base for granita. Lemon or lime juice works well with a little mint. Store the granita in a sealed container in the freezer for up to 4 weeks. Serve without the cream if desired.
Adapted from New Healthy Kitchen Series, Desserts, by Annabel Langbein (Simon & Schuster, 2006).