Healthy – Hungry for Louisiana

Easy, Fruit, Healthy, Local, Louisiana, Strawberries

Strawberry salsa bursts with spring flavor

April 14, 2015

I’m a huge fan of salsa. I love a green salsa with tangy tomatillos. Gimme fresh tomato salsa, heavy on the cilantro and garlic. And I’ve always loved fruit salsas. Mango is the workhorse and is one of my favorite toppers for cedar-roasted fish. Pineapple salsa also works great on grilled fish, pork and fowl. And now with strawberries in full seasonal swing in Louisiana and elsewhere, it’s a great time for strawberry salsa.

This past weekend, I had a chance to sample fresh strawberry salsa made with local berries at a pop-up event held outside Alexander’s Highland Market, a gourmet grocer here in Baton Rouge. World renowned obesity and nutrition research center, Pennington Biomedical Research Center (PBRC), also located in Baton Rouge, had a booth at the pop-up along with several local food entrepreneurs. I was there signing copies of Hungry for Louisiana. PBRC Communications Director Alisha Prather and respected research pathologist Jennifer Rood were handing out samples of this healthy fruit salsa, which you can also make with fresh blueberries. It’s light, flavorful and versatile and was developed in-house at Pennington.

Louisiana Spring Salsa

Makes 2 cups

1 pint strawberries, washed and diced, or ½ pint blueberries, washed and sliced in half
¼ of 1 medium red onion, finely diced (I used ¼ cup)
2 tbsp. chopped cilantro
Juice from ½ lime (about 1 tbsp.)

Combine all ingredients and serve on salads, fish, chicken, chips or cheese and crackers. Use within a day.

Nutrition facts per ½ cup serving

Calories: 35
Protein: 0.5 g
Carbohydrates: 8 g
Fat: 0.5 g
Fiber: 2 g

Maggie’s variation with avocado and jalapeño

Being an avocado junkie and a fan of heat, I added the following to Pennington’s recipe.

Half of 1 ripe avocado, diced
1 tbsp. chopped fresh jalapeno pepper
Juice from remaining half lime

For additional healthy recipes developed by Pennington, click here.

Breakfast, Farmers Markets, Healthy, Local, Louisiana, Strawberries

Almond-oatmeal bars with fresh Louisiana strawberries

April 7, 2015

I love to use local strawberries in homemade sorbet, on spinach salads with bacon and feta and with farmers market teacakes topped with fresh whipped cream. I also love to make strawberry oatmeal bars to serve for breakfast or as an after school snack.

My version of strawberry oatmeal bars uses fresh berries in a quick filling rather than strawberry preserves. I also like to top them with sliced almonds. And, I use white-whole wheat flour and less butter than many recipes so they’re a little healthier.

This is an easy and tasty use of the season’s bounty. Enjoy!

Asian, Chicken, Healthy, Louisiana, Soups, Vegetables, Weeknight

Pollen got you down? Chicken & vegetable soup with wontons

March 29, 2015

The sinister underside to Louisiana’s otherwise perfect spring is pollen — and that stuff is about to kill me! Recently sprouted leaves on our neighborhood’s famed oak trees are now layered with fuzzy clumps of oak pollen that give the trees a yellowish sheen. Stand near one long enough and you see pollen dust falling like evil snow. It’s all over our cars and streets. There. Is. No. Escape.

Most years, this isn’t a big deal to me, but I must be getting old and intolerant because being outside makes my head feel like an oversized melon.

Only one thing to do – make a spring soup.

Asian, Healthy, Leftover Magic, Rice, Southern, Weeknight

Leftovers make great fried rice

February 4, 2015

How many times have you had leftover rice sitting in your fridge? For us here in south Louisiana, it’s a lot. Red beans and rice, crawfish étouffée, gumbo and other dishes can leave behind a surplus of perfectly cooked rice. But no matter where you live or what you cook, there’s no need to toss the rice that may be taking up space in your refrigerator. Combined with the roast chicken or grilled shrimp that are probably also lying in wait, those plump grains are easily converted into fried rice, a quick and convenient dish with great umami and rib-sticking flavor.

Farmers Markets, Healthy, Southern, Vegetables

Roasting fresh turnips brings out sweetness

January 26, 2015

Fresh turnips are in full supply right now at Southern farmers markets and they’re one of the easiest and most satisfying winter veggies to prepare. I picked some up last week from the Red Stick Farmers Market in Baton Rouge. If you’re not yet in the habit of cooking turnips, give them try. And if their reputation for bitterness scares you or your kids, fear not. Roasting brings out their natural sweetness. Another secret is how you peel them. Continue Reading…

Breakfast, Citrus, Healthy, Kumquats, Local

Kumquat smoothie a healthy way to start the day

January 7, 2015

Kumquats are everywhere in South Louisiana right now, and guess what, they’re great for you. LiveStrong has posted their impressive nutritional content, which includes lots of fiber and Vitamin C. Here’s a smoothie formula using kumquats that will stave off colds and make you feel great. If you’re a fan of orange marmalade, you’ll love this flavor profile.

1 large or two small servings

1 cup Greek yogurt

1/4 cup kumquat purée*

8 oz. can pineapple (any type) with juice

1 banana

1 tablespoon Agave nectar or honey (optional)

Blend all ingredients in a juicer or blender and serve immediately.

*To make 1 cup of kumquat puree, slice and seed 2 cups whole kumquats (about 15). Puree fruit, skin and all, in an food processor. Use in smoothies, quick breads, sorbet and other recipes.

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