recipe: TUNA SALAD WITHOUT MAYONNAISE

INGREDIENTS:

• 2 cans Albacore Tuna in water (I prefer the cans with No Sodium Added)
• 1 red pepper, finely chopped
• 1/4 cup red onion, finely chopped
• 4 fresh basil leaves, finely chopped
• 1/4 lemon (1 wedge)
• 2 tablespoons extra virgin olive oil
• 1/2 teaspoon rice vinegar 
• salt and pepper to taste

INSTRUCTIONS:
Open tuna cans, drain the water, place the tuna in a bowl, and separate the pieces with a fork.  Add in all the ingredients and mix.  Add salt and pepper to your taste.

This tuna is great for sandwiches or add a scoop to a green salad!

Enjoy!

GTBB,
Bad Joan

recipe: VEGAN VEGETABLE SOUP PUREE

Soups can be misleading.  Most look and taste "healthy" but many soup purees are made with heavy cream and chicken stock (which can be very high in sodium!).  So how do you lock in flavor that chicken stock adds and the texture that cream adds without all the extra empty calories and sodium?  Easy!  Follow this simple recipe for a rich, creamy and filling vegan veggie soup...

INGREDIENTS:

• 10 roma tomatoes
• 2 zucchinis
• 2 yellow squash
• 2 white squash
• 2 red skin potatoes
• 1 yellow onion
• 3 garlic cloves
• 10 large basil leaves
• 1/2 cup extra virgin olive oil
• 2 teaspoons coarse salt
• 1/2 teaspoon pepper

INSTRUCTIONS:

Preheat oven to 400 degrees.

Chop tomato, zucchini, squash, and potato and place into a large oven safe baking dish (I like to leave the skin on everything but you can take it off if you prefer). 

Peel and chop onion and garlic and add to dish.  Chop or tear basil leaves and add to dish.  Add olive oil, salt and pepper.  Mix a little with a spoon just to distribute the olive oil evenly.

Cover dish tightly with foil and place dish in the oven for 1 hour.

Remove from oven, remove the foil and let cook for 10 to 15 minutes.  Then blend until smooth.

Place puree in a pot, reheat, stir and taste.  At this time you can always add a little more salt, pepper or olive oil to your liking!

Makes 6 to 8 servings (depending if you are serving a "cup" or "bowl" size).

OPTIONAL "CROUTONS":

In order to make the "croutons" you see in the picture all I do is toast a piece of sprouted grain bread and cut into squares.  I throw in a few at a time as I'm eating the soup.  They are delicious just like that and they add a little extra texture!

NOTES:

• The potatoes make the soup creamy.  They are a lower calorie and vegan substitute to using cream.  Red Potatoes are high in Vitamin C, Potassium, and Niacin among other things. 
• Baking all the ingredients covered in foil helps to significantly lock in the flavor therefore eliminating the need for chicken stock.  So if you want to make a vegan soup this is a great way to keep flavor and still be able to serve your vegan friends. 
• Also, chicken stock (even low sodium chicken stock) can be very high in sodium.  Many recipes will call for chicken stock in addition to salt.  Personally, I just think that's way too much sodium and not necessary for flavor!

GTBB,
Bad Joan

recipe: WATERMELON BASIL DRINK

While we're on the subject of watermelon and basil, you're going to need something to do with the rest of those ingredients!  So here you go...

INGREDIENTS:

• 1/2 of a large watermelon
• 10 large basil leaves
• 1 teaspoon lemon zest

INSTRUCTIONS:

Remove rind from watermelon.  Tear or chop basil leaves.  Place watermelon, basil, and lemon zest in blender and mix until smooth.

Run mixture through a strainer or sieve to get rid of pulp. 

Once the mixture is strained, chill it in the refrigerator until cold and then it is ready to drink!  Serve as a rich and delicious juice or mix it with vodka for a "healthy" martini.  ;)

(*If you are making the Watermelon Basil Rib Eye Steak you can use the leftover pulp from this recipe to make a paste that tastes delicious with the steak.  Simply reserve pulp in a container, heat up a little bit of extra virgin olive oil in a sauce pan and then add the pulp to the pan.  Let it cook on high for a few minutes, and then let it simmer until thick.  Serve with the steak and enjoy!)

GTBB,
Bad Joan

recipe: WATERMELON BASIL RIB EYE STEAK

Watermelon and basil is one of my favorite combinations.  Together these flavors create a rich and refreshing taste that is both savory and sweet!

This recipe is very similar to the Mango Flank Steak.  Fruit makes such a fantastic marinade that is low in calories but high in nutrients.  Steak is already a rich food so by making a marinade out of fresh fruit you can keep things light and enjoy a nice piece of meat without any guilt!

INGREDIENTS:

• 1 to 2 lbs rib eye steak
• 1/4 of a large watermelon
• 5 or 6 large basil leaves
• 2 cloves garlic
• 1/4 cup extra virgin olive oil
• 1/2 teaspoon coarse salt
• 1/4 teaspoon ground pepper

INSTRUCTIONS:

Rinse steak and place in large ziplock bag.

Remove rind from watermelon.  Peel and chop garlic. Tear or chop basil leaves.  Place watermelon, basil, garlic, olive oil, salt and pepper in blender and mix until smooth.

Pour mixture into bag with steak.  Close and place in the refrigerator.  Allow to marinate for a minimum of 1 to 2 hours.  (I like to put it in the refrigerator in the morning before work and then come back at night and cook it).

Grill for about 5 minutes on each side or until steak is the way you like it.  (I like to use my George Foreman grill for these steaks. It cooks both sides at the same time and it's easy to heat up and clean!)

Makes 2 to 4 servings.  (If you are making this recipe just for yourself then I recommend using the leftovers in a salad or as a steak sandwich!)


Check back later in the week for a Watermelon and Basil Drink!

GTBB,
Bad Joan

recipe: PEACH AND BASIL COBBLER

Peaches are one of my favorite summer fruits!  And basil is my absolute favorite herb (which you will discover as the blog continues).  So it's no surprise that these two divine tastes go well together!  I found a recipe a while back from Martha Stewart for Peach/Basil Crumbles that I modified a tiny bit to up the nutritional value without compromising on flavor!  Check it out...


INGREDIENTS:

Filling:

• 4 large ripe peaches, pitted, and sliced into wedges (you can peel them if you like, I usually keep the skin on)
• 1 to 2 tablespoon fresh chopped basil
• 1/4 teaspoon coarse salt

Topping:

• 1/2 cup chopped almonds
• 1/3 cup packed light-brown sugar
• 1/4 cup plus 2 tablespoons oat flour
• 1/4 teaspoon coarse salt
• 3 tablespoons cold unsalted butter

INSTRUCTIONS:

Preheat oven to 400 degrees.

To make the filling simply mix all the filling ingredients in a large mixing bowl.

To make the topping, combine all the dry ingredients in a mixing bowl (this is a different bowl than the filling filling).  Rub in the butter a little bit at a time with your fingers until mixture is crumbly.

Place filling in 8 x 8 baking pan.  Cover with topping. 

Bake until bubbling and golden brown, 25 to 27 minutes. Let cool slightly.

Makes 6 servings. 


*Differences from the original Martha Stewart recipe*

• She uses sugar in the filling: I find that fresh, ripe peaches have enough natural sugar already and do not need any additional processed sugar.
• She uses lemon zest in the filling: I personally did not like the taste that the lemon zest added to this particular recipe.
• She uses all purpose flour for the topping: I use whole grain oat flour which is higher in protein and fiber than all purpose flour. In this recipe I also think the oat flour gives an added flavor that is delicious!
• I also added a tiny bit more almonds because I enjoy the crunch texture!

This dish is great to serve if you have guests over.  If you are cooking for 1 then you can store this by putting plastic wrap over the pan and keep in the refrigerator (note - it will get a little grey in color once you store it in the refrigerator but it will still be delicious and keep for several days).  When I make this cobbler I like to eat it throughout the week...  I eat it for breakfast if I'm in the mood for something sweet.  I like to take a serving to work in a Tupperware container and eat it as a snack when I'm feeling the need for a little sugar.  And of course I eat it for dessert or a snack if I'm watching TV.

With fresh fruit, herbs, nuts, and oats this dish makes a healthy dessert or snack so enjoy!

GTBB,
Bad Joan

recipe: APPLE AND BASIL TUNA

I could literally eat a tuna sandwich everyday for lunch.  There is something so delicious and even comforting about it for me.  But all that mayo can get fattening.  So I came up with a recipe that uses less mayo than normal and added lemon for moisture and flavor, plus a few extra bits of flavor! 

And remember the half an apple that you have left over from the Apple and Cucumber Guacamole?  Well now you can use it in this recipe...

INGREDIENTS:

• 1 can of tuna (I prefer to use tuna in water with no salt added and then you can add a small amount of salt on your own).
• 1/4 fuji or gala apple
• 1 to 2 tablespoons of red onion depending upon your taste
• 1 tablespoon fresh basil
• 1/4 lemon (1 wedge)
• spoonful of mayonnaise
• salt and pepper to taste

INSTRUCTIONS:

Drain tuna and place in bowl to mix.

Finely chop onion, apple and basil and add everything to the bowl.

Squeeze in lemon juice, add mayonnaise, add a dash of salt and pepper and mix all the ingredients together.

Taste.  You can always add more salt, pepper, lemon or mayo depending on your taste preference. 

Makes enough for 2 sandwiches.  I recommend using a sprouted grain bread for increased nutritional value.

GTBB,
Bad Joan