Salad

Spring Greens with Radish, Flaked Mackerel and Toasted Walnuts

March 28, 2021 by Christina Shoup 2 Comments

“Don’t overlook the oily little fishes” -Michael Pollan, Food Rule #32

Eating FOR Health… it’s been a shift in my meal planning strategy for quite some time now and I wanted to share how I got there. I’m hoping it helps even just one person include more foods in their life that are pro-health. The kinds that make you feel good. The kinds that make you thrive!

Early on in 2020 I picked up the book, The Hormone Cure. It’s been around for awhile but wasn’t on my radar. It was recommended to me by a friend after telling her about my frequent headaches/migraines and silly aches and pains. Seems every conversation with a group of 40 and 50 somethings eventually leads to our list of grievances about getting older… for me it has been frequent headaches, low energy, unexplained joint pain and tendon injuries. In the grand scheme of things, especially in 2020, these were not much to complain about! But, I was determined to figure it out rather than go the route of my doctor who predictably prescribed medicine with a laundry list of side effects.
I learned many useful tips from that book, but then it lead me to another book, then a podcast, then another book and down the rabbit hole I went… one thing I had was TIME in 2020, and I’m so thankful I did.

After lots and lots of research, I determined that I need to ADD more to my diet rather than remove. There were some holes, things I could do better to improve my health. Once I spent some time analyzing two things: 1 – what I was eating (I needed more healthy fats and even more high quality protein than I was getting) and 2 – when I ate it (I feel 100x better when I eat later in the morning and earlier in the evening) – a few simple steps and changes made all the difference.

Notable changes included: INCREASING the good stuff – greens, fiber, high quality protein and healthy fat. Or as Kelly LeVeque refers to in her books Body Love and Body Love Everyday, the “Fab Four.” Her books made so much sense to me and were really the first ones that resonated with me regarding meal planning and balancing meals that result in being full for the right reasons – it’s a very pro-health lifestyle and way to plan and I love it. It aligns with things I was mostly already doing, (I’ve been happily planning healthy meals since 2006 so this is saying a lot!) but I found so many new ways to elevate my meals. It just makes so much sense and it really is that simple. Adding foods from these 4 categories to every single meal makes me so satiated that snacking – even the healthy kind, is rarely needed! It’s really a mindset and knowing what foods make you feel good or not. ADDING pro-health foods rather than eliminating fits into a healthy lifestyle (NOT a diet!) that’s easy to maintain and works for me. Perhaps some of this resonates with you?

You can imagine there have been some minor tweaks to our pantry, fridge and freezer, but again, it was about making sure I had the foods on hand to balance any meal I was preparing. Since I prepare nearly all the food in my house, guess who was also adding these healthy foods on a regular basis?! I have 3 kids – 1 tween and 2 teens – and they have been awesome about the tweaks. (Although recently one of my kids found a tab open on my laptop for “black bean brownies” and said that crossed the line!) Keeping them informed but not deprived is very important to me. I figured if I’m providing meals primarily from the above categories, there’s less room in their tummies for the Doritos. 🙂

The salad below is an excellent example of what a typical meal for me looks like – greens/carbs (lettuce, radish, bell pepper, herbs), fiber (garbanzo beans, obviously a good source of protein as well), protein (flaked mackerel), and healthy fats (walnuts and kalamata olives + olive oil dressing). I’m not necessarily taking away cheese (dairy), croutons (gluten), or refined sugar and oil salad dressing (ultra processed, refined ingredients), but after a bite of something this satisfying, why would I need to add anything? Plus, if I want some bread with my meal it’s going to be because I walked down to my favorite bakery, Backhaus, and picked up their Heavy Seeded Loaf or Rustic Country Bread. And I’m going to top it with some room temperature, grass-fed, salted Kerrygold butter. Yum. Nobody is being deprived here!

Cheers,

Christina

Spring Greens with Radish, Flaked Mackerel and Toasted Walnuts

This bright refreshing salad hits all the key elements of a satisfying, healthy meal for me. It's full of crisp spring radishes, toasted walnuts, creamy garbanzo beans and tossed with a tangy lemon vinaigrette – and it's simple to prepare. Avocado and summer tomatoes would be lovely additions. If you haven't tried mackerel, it's a mild fish high in omega-3's; similar in taste to tuna. Be sure to look for wild, Northern Atlantic mackerel that is low in mercury.

Course Salad

Keyword lemon vinaigrette, mackerel, spring greens

Servings 2 servings

Author Christina Shoup

Ingredients

4-6 cups mixed spring greens I like to chop my leaves so everything fits on my fork
2 4 oz cans wild mackerel, drained and flaked I like Safe Catch brand
½ cup garbanzo beans, rinsed and drained
½ cup yellow bell pepper, chopped
½ cup radish, thinly sliced
¼ cup walnuts, toasted
¼ cup kalamata olives, sliced in half
2 tbsp chopped dill

*Lemon Apple Cider Vinaigrette

¾ cup olive oil
2 tbsp lemon juice + zest of 1 lemon
2 tbsp apple cider vinegar
1 tsp dijon mustard
½ tsp honey
1 tsp kosher salt
½ tsp freshly ground black pepper

Instructions

Combine all salad ingredients in a medium bowl. For the dressing, combine ingredients in a jar with a tight fitting lid and shake well. Toss salad with just enough dressing to coat the leaves. Season your salad with a touch of kosher salt and freshly ground pepper and divide between two plates.

Recipe Notes

*This vinaigrette makes enough for several salads. I highly recommend making the whole recipe and keeping it in your refrigerator for easy salads all week.

Quinoa Salad with Arugula, Roasted Carrots and Fennel

January 16, 2021 by Christina Shoup 1 Comment

I had the pleasure of sharing this recipe in the January issue of our sweet local magazine, Hillsborough Living. It is not only a perfect recipe for anyone trying to “reset” after the holidays, but one of my favorite salads to enjoy year round. It’s refreshing, flavorful and satisfying as a main entree all on its own. Like many of you, I’d give anything to be able to gather my friends around the table, serve this salad on a big platter, and chat the afternoon away. It’s the perfect “let’s do lunch” salad and I’m holding out hope that can happen sooner rather than later. Until then, I’m continuing to make this salad regularly to nourish my body and soul! Something we can all certainly use right now.

This salad enjoys a nice protein kick from the quinoa. I like to toast it before cooking – it brings out the nuttiness and deepens the flavor. I also like to spread the quinoa, (and most grains) on a parchment lined baking sheet to allow the steam to escape while cooling. Leaving it to cool in the pot often causes the grains to clump, making it not as easy to incorporate into the salad.

For many, fennel may not be on the list of top veggie choices, but I sure have grown fond of it. My favorite way to enjoy this licorice flavored bulb is when it is roasted – it brings out the sweetness and has the most mellow, delicious flavor. Tri-color carrots are also fun in this salad, but certainly not necessary. I do subscribe to the thought that the more colors I can get in a meal, the better – and they are easily available at the farmer’s market or Trader Joe’s.

Arugula is my favorite lettuce for this salad, but mixed baby greens, spring greens or baby kale are all delicious as well. Feta or goat cheese are great choices for a tangy bite, but shaved parmesan is also a nice option. And right now, with meyer lemons in season, it’s my citrus of choice for vinaigrettes. I hope you enjoy this very versatile and healthy salad as much as I do!

Cheers,

Christina

Quinoa Salad with Arugula, Roasted Carrots and Fennel

This is one of my favorite salads to make all the components for ahead of time. It takes just minutes to assemble and enjoy for lunch or dinner all week long. It's inspired by one of our favorite local restaurants, 31st Union, and I order a similar salad every time I dine there. It's a nutritious and satisfying salad on its own, but it's delicious with roasted salmon on top for a boost of added protein.

Course Salad

Keyword arugula, fennel carrot, quinoa

Servings 4 servings

Author Christina Shoup

Ingredients

½ cup quinoa
1 cup water or broth
kosher salt and freshly ground pepper
1 fennel bulb, halved, cored and sliced into ¼" slices
5 medium carrots, peeled, cut half, then into ¼" sticks
3 tbsp olive oil
5 ounces arugula
¼ cup crumbled feta cheese
¼ cup pine nuts, toasted

Lemon Vinaigrette

2 tbsp lemon juice
¼ cup extra virgin olive oil
½ tsp kosher salt
¼ tsp freshly ground pepper

Instructions

Preheat the oven to 400° Place carrots and fennel on a rimmed baking sheet and toss evenly with olive oil, 1 tsp salt and ¼ tsp freshly ground pepper. Spread the vegetables out in an even layer. Roast, turning occasionally, until golden and tender, about 25 minutes.
Place the quinoa in a strainer and rinse under running water until the water runs clear, 1 to 2 minutes. Add rinsed quinoa to a medium saucepan and cook over medium heat, stirring constantly. Quinoa will dry out and then after a few minutes will smell nutty and turn slightly golden. Add water or broth and a pinch of kosher salt and bring to a boil. Lower heat to a simmer, cover and cook until all liquid is absorbed, about 15 minutes. Take off heat and spread on a parchment lined sheet pan to cool.
To make the vinaigrette, combine lemon juice, olive oil, salt and pepper in a jar with a tight fitting lid and shake vigorously to combine.
To assemble, combine cooked quinoa, roasted vegetables and arugula in a large bowl and toss with enough vinaigrette to coat the leaves. Add feta cheese and toasted pine nuts and gently combine. Season with salt and pepper to taste and serve at room temperature.

Mixed Greens with Pecans, Gorgonzola and Apricot Jam Vinaigrette

November 21, 2020 by Christina Shoup Leave a Comment

A perfect salad to begin a meal with or piled on a dinner sized plate next to a crusty baguette or hot cup of creamy soup. This salad is perfect year round and lends itself to many variations. All butter lettuce makes for a wonderful delicate salad, but peppery arugula also works well with this sweeter, flavorful vinaigrette. Sliced persimmons, pears or apples are lovely additions, and glazed or spiced walnuts are a great substitution for the pecans.

If raw red onion offends you like it does my husband, you can tone down the bite of the onion by soaking the slices in a bowl of ice water for 5-10 minutes before draining and adding to the salad. He doesn’t know I do this from time to time, but I can assure you that he doesn’t pick out so many onions when I take the time to do this extra step. Now that’s love, especially when I’m hungry!

Cheers,

Christina

Mixed Greens with Pecans, Gorgonzola and Apricot Vinaigrette

This salad is inspired by a wonderful local restaurant called Stella Alpina Osteria. Their signature butter leaf salad called the "Stella" uses apricot jam in the vinaigrette. My homemade apricot jam that I make every year is put to good use in this delicate and flavorful salad.

Course Salad

Keyword apricot vinaigrette, butter lettuce

Servings 6 servings

Author Christina Shoup

Ingredients

Vinaigrette

2 tbsp champagne vinegar
2 tbsp apricot jam
1 small clove of garlic, minced
½ tsp Dijon mustard
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup olive oil

Salad

1 head butter lettuce
1 bag mixed spring greens omit and use 2 heads of butter lettuce, if desired
½ small red onion, thinly sliced
¾ cup pecans, toasted or glazed
½ cup dried cranberries
½ cup crumbled gorgonzola

Instructions

For the dressing: Add champagne vinegar, apricot jam, garlic, salt, pepper, Dijon mustard, and olive oil to a jar with a tight fitting lid. Shake vigorously and taste for seasoning, adding more jam or a drizzle of honey if a sweeter vinaigrette is desired.
For the salad: Separate leaves of the butter lettuce and wash and dry thoroughly. Tear large pieces in half and keep smaller pieces whole. Add butter lettuce and spring greens to a large bowl.
Add onions, pecans, cranberries and crumbled gorgonzola to lettuce.
Add enough dressing to coat the leaves and gently toss. Season with salt and pepper.

Green Beans Provencal

July 31, 2020 by Christina Shoup 1 Comment

This side dish is such a hit with my family that during the summer when green beans are in peak season, I make it on a weekly basis. Correction, my 13 year old son now makes it for us on a weekly basis. Lucky me!

I first enjoyed this salad while in cooking school and have been making it ever since. The original recipe is from Chowhound and delicious as written- thank you Chowhound for the inspiration! But this is my favorite summer version, especially when tomatoes are in abundance. I cannot get enough of these flavors. We eat a lot of Mediterranean cuisine in our house, so the ingredients used here are pantry and fridge staples for me. Along with weekly trips to the local farmer’s market, this is an easy and quick side dish that everyone loves. It is the perfect side dish to grilled pork, chicken and fish – mains we have a lot of!

I’m bringing this dish to a small, backyard, socially distanced birthday gathering this weekend. I cannot wait to share it with family and friends.

Cheers,

Christina

Green Beans Provencal

During the summer months, this side dish is on repeat in my house. I first enjoyed this dish while in cooking school and have been making it ever since. The recipe is adapted from Chowhound and this is now my favorite version, especially during the summer when the tomatoes are in abundance. It is the perfect side dish to grilled pork, chicken and fish. Enjoy!

Course Salad, Side Dish

Keyword green beans, salad

Servings 6 servings

Author Christina Shoup

Ingredients

2 tbsp finely chopped shallot
2 tbsp champagne vinegar red or white wine vinegar work as well
1 large garlic clove, minced
1 tbsp Dijon mustard
½ tsp kosher salt
¼ tsp freshly ground black pepper
¼ cup extra-virgin olive oil
2 tbsp capers, drained, rinsed and coarsely chopped
1 lb green beans, trimmed of stem
2 tbsp kalamata olives, pitted and coarsely chopped
½ cup chopped cherry tomatoes
¼ cup crumbled feta optional
2 tbsp pine nuts, toasted optional
1 tbsp chopped flat leaf parsley

Instructions

Combine the shallot, vinegar, and garlic in a large, nonreactive bowl and let sit for 15 minutes.
Add the mustard, salt and pepper and whisk until combined. Whisking constantly, add the oil in a slow, steady stream. Stir in the capers and olives and taste for seasoning.
Bring a large pot of salted water to a boil. Add trimmed green beans and cook until crisp-tender, about 3 to 4 minutes. The green beans should be cooked through but still have a slight crunch. Drain well in a colander and while still hot, add the green beans to the dressing.
Toss until well coated. Add the tomatoes, and if using, feta cheese and pine nuts, and gently combine. Transfer to a serving bowl and sprinkle with parsley. Serve warm or at room temperature- both are delicious. Be sure to give a gentle toss just before serving to make sure all the green beans are well coated.

Arugula Salad with Tomato, Peach and Roasted Golden Beets

July 17, 2020 by Christina Shoup 1 Comment

For many of us, a simple trip to the farmer’s market can provide such joy these days. The aromas, the array of colors, and the people! Oh how nice it is to see people – outside, masked, and there to support our local farmers and their hard work. Even greater than joy, our health is directly affected by these essential workers by providing fresh, organic produce. The best medicine during a global pandemic! We are so grateful for our farmers.

If a trip to the farmer’s market is on your agenda for the weekend, I would put good money on fresh tomatoes and peaches being part of your haul. They are so SO good right now and I cannot stop eating them. Out of hand is the most common way for me to consume these tasty fruits, but with so much time at home these days, I’ve incorporated some really yummy salad lunches for my husband and me to enjoy.

One of those recent lunches was this arugula salad. All the produce came from a quick Thursday stop at the farmer’s market and provided one of the tastiest salads we’ve had this summer, and we’ve had a lot of them – look for a post soon on all things salad!

The combination of peaches and tomatoes makes perfect sense. You may be familiar with the old saying – what grows together goes together. It could not be more true in this case! The golden beets are roasted and beautiful on the plate – but deep red would be pleasing as well. If you’re feeling spunky, some thinly sliced jalapeno or serrano pepper would be delicious with the peppery arugula. Or add that surprise kick with my favorite salt right now, Jacobsen Salt Co.’s Habanero Salt. So tasty!

So good on avocado toast, tomatoes and sliced melon – almost anything

I hope you have a great weekend and make time to stop at one of your local farmer’s markets!

Cheers,

Christina

Arugula Salad with Tomato, Peach and Roasted Golden Beets

This salad is summer on a plate. Thick juicy tomato wedges, ripe fresh peaches and earthy golden beets meet peppery arugula and creamy goat cheese. Crispy torn bread and crunchy salt pulls the whole dish together. This is a great place to play with different vinegars for the dressing – some of my favorites include sherry and red wine vinegar. Different types of flake salt are also a fun way to change the flavor up a bit – Jacobsen Salt Co. Habanero Salt or Smoked Maldon Salt sprinkled on the finished plate is a fun flavor surprise.

Course Salad

Keyword beet, peach, salad, tomato

Servings 4 servings

Author Christina Shoup

Ingredients

2 cups arugula
2 peaches, sliced into thick wedges
4 small golden beets, roasted and thinly sliced see note
4 early girl tomatoes, sliced into thick wedges
½ cup cherry tomatoes, halved
1 cup torn croutons see note
¼ cup goat cheese crumbles
flake salt and ground pepper

Shallot Vinaigrette

1 small shallot, thinly sliced
¼ cup champagne vinegar
3 tbsp extra virgin olive oil
1 tsp Dijon mustard
½ tsp honey
¼ tsp freshly ground black pepper
1 pinch Maldon salt, or any coarse flake salt

Instructions

Add shallot and vinegar to a jar with a lid. Let sit 15 minutes. Add the rest of the ingredients and shake.
Working with four dinner sized plates, place beet slices overlapping in a circle.
Scatter peaches and tomatoes around the circle, leaving the middle of the circle empty. Season everything with salt and pepper.
In a small bowl, toss the arugula with enough dressing to lightly coat the leaves. Pile the arugula in the center of the circle. Scatter goat cheese and croutons, seasoning with a touch more salt and pepper.

Recipe Notes

For roasted beets – trim stem and root but leave unpeeled. Place in a foil lined roasting pan and add ¼ cup water, ¼ cup apple cider vinegar and 1 tsp kosher salt. Cover tightly with foil and roast at 400° until you can pierce the beets with a sharp knife and have little resistance. Let cool enough to handle and using a paper towel, gently rub off skin.

For torn croutons – cut 1 inch thick slices of country bread, or any other sturdy, day-old bread. Trim crust or leave on for a more rustic crouton. Tear each bread slice into sizeable pieces (about 1 inch) and place on a rimmed baking sheet lined with parchment paper. Drizzle olive oil enough to coat the bread and toss with a little kosher salt. Bake in a 400° oven for about 20 minutes, turning with a spatula to encourage even browning.

Melon Salad with Feta, Jalapeno and Mint

August 17, 2018 by Christina Shoup Leave a Comment

Happy Friday, friends! I hope you all had a great week. If it’s 5 o’clock where you are, congrats! If you’re still a few hours away like we are, you can do it! I’m already thinking about the food and drinks I’ll be making this weekend- the recipe below is a perfect dish to make for family and friends. Let me know if you end up trying it and what you think!

It’s melon season and I cannot get enough of them. Recently, on a lovely date night to 31st Union in San Mateo, I had a melon salad that reminded me all that I love about eating local and in season. Beyond tasting super fresh, it was a perfect balance of sweet, spicy, salty and just plain delicious. And healthy! I ordered it on subsequent visits and finally decided to try my best to replicate it at home. Last weekend, I think I came pretty darn close. I always have about 3 melons of any kind sitting on the counter waiting for the perfect moment to cut open either for this salad, a melon-banana smoothie or just a sprinkling of Tajin or flaky salt.

Speaking of summer fruits (slight tangent)… the only, ONLY downside of beautiful summer fruit sitting on the counter is the invasion of fruit flies. Where do these things come from?! If I don’t take precautionary measures, these little buggers take over my fruit bowls which grosses me out. And even worse, they land in my wine glass, which really grosses me out.

TIP: During the summer months I keep a ramekin with a few tablespoons of apple cider vinegar and a drop of dish detergent sitting IN my fruit bowl basket. They are attracted to the vinegar and the dish soap somehow helps them not be able to get out of the liquid. To finish them off, I cover the little dish with plastic wrap with large holes so once they get in, they cannot get out. Eric calls these guys my customers and I can easily get a few dozen customers within an hour of placing my little contraption in the fruit bowl.

As for the melon salad that will make you a rockstar this weekend, it’s simple and only takes a few ingredients. We enjoyed this salad as a side to Tomato Pie and sautéed Chicken Apple Sausage. A perfect summer meal.

Cheers!

Christina

Melon Salad with Feta, Jalapeno and Mint

This delicious summer salad, inspired by 31st Union in San Mateo, hits all the right notes- a great balance of tangy dressing, salty cheese, sweet melon and a kick from the jalapeño. Although this salad serves two people, the recipe makes about a pint jar of vinaigrette- enough for 8 bowls of melon salad. I like to keep a jar in the refrigerator to use all week long for all types of salads- Cobb, kale, or mixed green with grilled chicken.

Course Salad

Servings 2 people

Author Christina Shoup

Ingredients

Salad

3 cups melon cut into bite-size pieces (canteloupe, honeydew, watermelon)
1/4 cup crumbled feta cheese
1 small jalapeño chili, stemmed, seeded and thinly sliced
6 mint leaves, thinly sliced or torn
Aleppo pepper and Tajin seasoning, to taste

Apple-Cider Vinaigrette

1/4 cup apple cider vinegar
2 cloves garlic, minced
2 teaspoons Dijon mustard
2 teaspoons honey
1/2 cup extra virgin olive oil
salt and pepper, to taste

Instructions

Make vinaigrette:

Add all ingredients to a jar with a lid and shake until emulsified.

Assemble Salad:

In a medium bowl, gently toss melon with 1-2 tablespoons of the vinaigrette. Divide melon between two bowls.
Scatter jalapeño, mint and feta evenly over melon.
Drizzle additional dressing to taste. Season with Aleppo pepper and Tajin seasoning.

A year later… and still meal planning

November 13, 2017 by Christina Shoup 4 Comments

Happy Fall everyone! It’s been just over a year since my last blog post. Anyone remember my last post about us suddenly buying a new home and putting our current one on the market? I’m happy to report all went well, we settled in fairly quickly, and we cruised right into the holiday season. Excited to share our new space with friends and family, we filled our calendar hosting gatherings that varied from 10 yr old birthday laser tag around the yard (crazy!), to Thanksgiving with family, Father Daughter Dance middle school pre-party, Christmas Eve dinner with friends, Memorial Day backyard fiesta, and many random taco bars to watch the “big game” and dinner parties in between. What I love about all of these events, both big and small, is that I can remember at least one memorable dish from each menu that stood out. The entire meal might have been good, but without fail, I can remember the one dish that everyone loved and was enjoyed by all. Funny enough, those are always the ones that I get an email or text about requesting the recipe for. I guess the takeaway is– don’t be afraid to have friends and family over! You can serve them a whole meal from your kitchen or someone else’s, and they will likely only remember one of those dishes.

A year later, which for me translates into my 11th year of meal calendars, I can look back on all the main events that occurred over the past year. So much of what’s on our monthly calendars show what life was like that particular month. As I have mentioned before, it’s my scrapbook of sorts.

January- predictably shows lots of salmon and veggies after the holiday sugar high. February- plenty of cold-weather dishes like chicken curry and soups as well as delicious, naughty super bowl treats. March/April- lots of standard go-to recipes like southwest chicken salad, chicken meatballs, and burrito bowls; showing little time with an epic ski season, flag football and baseball in full swing. May- with warmer weather and several family birthdays and holidays, the calendar shows special dishes like grilled scallops and asparagus, grilled tri tip with lots of yummy sides, and favorite restaurant reservations. June- early summer produce at the farmer’s market provided easy dinners like BLT sandwiches, shrimp tacos with corn, and quesadillas with grilled veggies. July- July was nothing short of crazytown. We lived at the ballpark the entire month and when our dinner wasn’t from the snack shack, it was in a container sitting in the stands. Thankfully, kale and couscous salad travels really well. Let’s be honest though, mostly it was snack shack dinner followed by a bowl of cereal at home or hotel. When it got really crazy, dinner came from a Chick Fil A drive through window- Ben’s first drive through! Maybe 3rd or 4th for Syd and Ry. I had never had a chicken sandwich from Chick Fil A, but now I know what all the fuss is about. Those things are delicious! August- summer’s bounty at the farmer’s market turned into delicious, healthy, easy dinners such as fresh tomato soup and homemade rosemary focaccia, ratatouille, summer veggie quinoa, and fresh basil pesto pasta. September- settling back into the school routine allowed for more predictable schedules and dinners at the table. On the calendar that month was roasted salmon and broccoli with a side of white beans and pancetta, a sheet pan dinner of braised chicken with tomatoes and bacon and an easy make-ahead stuffed shells dish. October- with good intentions to make cozy warm food and all things pumpkin, the weather suggested otherwise. We had a nice chilly fall week where beef chili, pork tenderloin, roasted brussels sprouts and acorn squash were on the menu, but then our heat wave came and we were back to grilled chicken pitas, veggie burgers and deli roasted chicken over mixed greens.

Here we are in November! After coming home from a much needed Mexican vacation with Eric, we had a few busy weeks and I was thankful for those go-to recipes that I practically have memorized. I can grab any scrap of paper in my purse, sit in my car in the local grocery store parking lot and meal plan for the next several days. Thank goodness for our little handheld computers where we can look up that recipe to ensure we have all the right ingredients and check our calendar to check for any late meetings, practices or games. There’s nothing worse than cooking a meal only to realize it’s only you and the cat home to eat it. Wait a minute… that doesn’t sound so bad afterall!

Some of those go to meals that we’ve had in the past two weeks include: Beef and Cheddar Hand Pies, Greek Chicken Pitas, and Baked Chicken Meatballs. All of the recipe links and notes are in previous posts, so just scroll down for those if you’re interested.

A new recipe I tried recently was from New York Times Cooking (usually a homerun!) that I sadly cannot recommend- Turkey Pork Sausage Meatloaf with Tomato Relish. It was very flavorful but the texture was so strange and heating it up the next day made it nearly inedible. I’ll stick to my other meatloaf recipes that are a big hit with my family. Bobby Flay’s Vegetable Meatloaf with Balsamic Glaze that uses beef and pork and Ina Garten’s Meatloaf that uses ground turkey.

As I have done in the past, and life allows going forward, I will try to post my meal plan for the week on Sunday or Monday morning at the latest. My hope is that it will inspire you to meal plan for the week and perhaps at least one of the recipes makes your mouth water enough to give it a try. I will let you know if any of the recipes are new to me, but 90% of the time, the recipes I recommend are those that are already a hit with my own family. Nobody needs another recipe in their “to try” file that may or may not be a hit- let me waste my time and money for you. 🙂

This week is full of commitments in the evening for most of our family so I am planning accordingly. All will either be made in advance or can be left on the stove to accommodate all the different schedules we have going on here. No need for frantic pizza orders or drive throughs when you have a plan. But, as always, use pencil because life happens and plans change!

Coconut Chicken Soup

This is a quick and easy soup that you can adapt to suit your preferences. I use full fat, unsweetened coconut milk. Thai Kitchen (now organic and at Costco!) is my favorite. My kids despise mushrooms so I may cut back on the quantity or they can pick them out. While I love the flavor of lemongrass, I don’t love the woodsy texture. I will use the lemongrass for the amazing flavor, but will make sure to finely dice or cut even cut in large chunks and simmer in the soup and skimming them out before the last step. Our side dish will be frozen potstickers from Trader Joe’s or Costco. Yum!

Paleo Chili

This became a hit a few years ago when we went on a ski weekend with another family and I was in charge of one of the dinners. Cold + mountains = chili! The problem (beyond the lack of snow during the drought and not all that cold temps) was I only had chili recipes that either had beans in it (one of our friends wasn’t a fan) or was a thick Texas-style chili with lots of spice (not exactly kid-friendly). So, I found this recipe with great reviews and decided to try it. As with all chili, it’s best made the day before and reheated. It was a hit! Only change I made was to use ground beef instead of ground bison (but now you can find bison at Costco if you’re interested in trying). And because most of us weren’t actually following a Paleo diet, we loaded it up with sour cream, shredded cheese and green onions. Don’t forget a side of cornbread and butter, too. Trader Joe’s is a good one to have on hand.

Nordstrom Nicoise Salad with Herb-Crusted Salmon and Tuscan Roast Potatoes

I’m planning on having this salad twice this week. Once with salmon and the other with grilled lemon-herb chicken. It may seem like a lot of components, but if you plan correctly, you can have most of this done ahead of time or cut back on some of the steps. For instance, if you don’t want to buy a bunch of fresh herbs, you can shake on a little Italian Seasoning on the salmon and potatoes before roasting and you will get plenty of flavor for your salad. If your people, especially the little ones don’t like salad because it’s all touchy on the plate, then separate any of the components that they will eat or you want them to try and you essentially have the same family dinner. I skip the vinaigrette in the linked recipe and use this Balsamic Vinaigrette with Basil. Btw, this recipe link doesn’t include thyme, but I have Danielle Walker’s cookbook Against All Grain and the original recipe uses chopped up thyme. Be sure to use fresh basil and thyme! It’s so delicious I could drink it. I try to have a mason jar of it in my refrigerator at all times. One recipe makes plenty for at least two, maybe three large salads for our family of five.

Ground Turkey Enchiladas

No link here because the “recipe” is written on a scrap of paper that is barely legible. We had this a few years back at a family get together and my sister-in-law who brought the dish gave me the recipe on the spot. Our family has enjoyed it many many times and I’m happy to pass it along to you. Easy, healthyish, and most importantly, my kids cheer when they see it on the calendar. Warning- it can be on the spicy side, which two out of my kids enjoy, but make sure to get the mild Hatch sauce and have sour cream on hand to help with the heat. A side of black or refried beans and chips is not a bad idea.

1 lb ground turkey thigh (dark meat)

1 small can of diced Ortega/Hatch mild green chilies

1 packet of taco seasoning

1 14oz. can of refried black beans

~2 c shredded cheddar, jack or colby jack cheese

1 large can of Hatch Enchilada sauce, mild

~12 corn or flour tortillas

Green onion

In a glass pyrex baking dish, spray non-stick oil and cover bottom with a thin layer of sauce. Brown ground turkey, drain oil, and mix in taco seasoning according to packet directions. Add refried beans and mix until combined. Divide meat and bean mixture among tortillas, top with cheese and roll up. Place rolled tortillas in the baking dish nice and tight and top with remaining sauce. Be sure to cover enchiladas completely and top with any remaining cheese. Bake at 300 degrees for about 30 minutes and top with sliced green onion before serving.

*When I make this dish later this week, I will pay attention to exactly how many enchiladas it makes. The reality is, depending on how many mouths I need to feed I can adapt the recipe accordingly. Need to stretch the recipe because the playdate went long and you’ve got more mouths to feed? Perfect- add another can of beans, add more cheese or use smaller fajita sized tortillas and serve with a fruit smoothie. Or if you use Kirkland Organic ground beef from Costco, those prepackaged squares are more than a pound (1.13lbs, I think) and you have more filling than you need. Or mix If you’ve got extra sauce, go ahead and dip your tortillas in sauce before adding the meat/bean mixture to make them extra delicious. Point is, this is a very adaptable dish that I make differently all the time. Bonus- it’s very freezer friendly, so make up a double batch!

Banana Flaxseed Muffins

These are tasty healthy banana muffins and are going in school lunches this week. I use almond milk and trade off between using coconut oil or melted butter, both are good. I often use toasted and chopped walnuts and mix in with the batter rather than sprinkle on top. Very adaptable with Cup for Cup flour to make gluten free or any dairy-free milk for allergies. All ingredients, including the ground flaxseed, are found at Trader Joe’s. (Swear I don’t have an impending job at TJ’s in their marketing department, it’s just a great store!)

Happy meal planning this week and please let me know if you have any questions or if you end up trying any of these recipes! Have a great week ~Christina

When you know better you do better

August 28, 2016 by Christina Shoup 5 Comments

Some farmer’s market love from Eric

Let me first say that I truly appreciate all the feedback since I’ve started this little blog. I have really appreciate our texts, emails, posts, and comments at school to let me know how much you’re enjoying it. It’s been fun for me and I am enjoying it more than I thought. So many of you have been kind enough to share your tips, suggest new recipes, and commiserate about the stress and hassle of getting dinner on the table each evening- thank you!!

For many of us, school and fall sports are well underway. I might have over-planned last week’s meal calendar just a bit. I stuck to the plan, and my family appreciated each meal, but I underestimated how busy and tired I’d be with school and sports starting all in the same week. I planned for one day of leftovers, but what I really needed was either another day of leftovers or something easy from the freezer. Rookie move. This week is looking a little nutty with busy days and several evening meetings. One of my favorite sayings- When you know better you do better! Here’s to an easier week of getting food on the table. And, let’s not forget we’ve got a nice long weekend ahead of us!

Turkey Chili with White Beans

http://www.epicurious.com/recipes/food/views/turkey-chili-with-white-beans-3090

There are many chili recipes out there, and I’ve made several different kinds myself. Over the years I’ve tried many variations- beans vs. no beans, ground beef vs. cubed, tomato sauce vs. chicken/beef stock/beer, spicy vs. mild, quick and easy vs. simmer all day, etc. This week I am cooking my favorite turkey chili because it’s quick and easy, full of flavor and provides leftovers. It’s always a hit and the recipe is usually requested when I share it with family and friends. I serve it with all the toppings: cilantro, shredded cheese, green onion, avocado, and sour cream. A side of cornbread- Trader Joe’s box(!) or crushed up tortilla chips is yummy, too.

I make it as directed with these exceptions: I substitute the 3 cans of white beans for 1 can of white beans, 1 can of black beans and 1 can of dark red kidney beans. I like the variety but anything works. I also use dark turkey thigh instead of more lean turkey breast- it seems to have more flavor. Finally, I add about a cup of frozen corn in the last 10 minutes of cooking.

*Bonus- the leftovers are even better the next day after the flavors have had a chance to develop.

Frozen Trader Joe’s Orange Chicken

You’ll recall me saying a few weeks ago that once school starts you’ll see “Trader Joe’s frozen something” on my meal calendar more often. Well, this is one of those go-to meals for busy nights. I actually cook 2 packages for our entire family and there’s always a little leftover. I serve it with a side of broccoli and frozen jasmine or brown rice- all from Trader Joe’s. Not the healthiest meal, but it couldn’t be easier and my kids absolutely love this dish.

*Caution- Once I packed a few servings in Tupperware for Sydney and I to eat in the car on the way to a “birds and the bees” class. I figured we needed full tummies for the night we had ahead of us. The darn chicken dish didn’t sit for more than 30 minutes in the Tupperware before it steamed its crunchy outside right off and into a nasty mushy layer making our dinner nearly inedible. Lesson #1- do not make this ahead of time and certainly don’t package it! Lesson #2- if you’re going to take your kid to such a class, treat them to a nice juicy In & Out Burger, fries and shake.

Pulled Pork Sandwiches

http://www.100daysofrealfood.com/2013/12/03/recipe-best-pulled-pork-crock-pot/

This is a household favorite and I’m excited to get it back into the rotation. Thankfully, my friend Marina reminded me of this dish and I am happy that she did! It’s a great dish for the crockpot that can cook all morning or afternoon and can sit until you’re ready to shred the pork and add BBQ sauce. We love the pork on Hawaiian rolls with a side of coleslaw (nothing fancy here- bagged shredded cabbage, shredded carrots, and Marie’s coleslaw or poppy seed dressing) and baked beans.

Labor Day Menu

Tomato Pie, Grilled Sausages, Corn Salad, Watermelon Wedges and Butterfinger Pie

I made a very similar menu when we had some friends over this summer and thought it would make a great Labor Day menu as well. Make one or all of these dishes and you won’t be sorry. At first glance, it probably doesn’t look like an easy menu, but each dish only has a few ingredients, very easy to prepare, and is full of summer flavor. Enjoy!

Tomato Pie

I know what you’re thinking… tomato what?! This has been a favorite of mine since childhood. My mom used to make this when we had company over and guests always requested the recipe. Years ago she gave my siblings and me a wonderful Christmas gift- a book of family recipes and this one made the cut. I make it several times each summer and this year is no different. It makes an impressive and delicious dish when you entertain but is simple and comforting enough to make and bring to a friend with a new baby.

Make it easy on yourself and buy pre-made pie dough and unroll it right into a pie dish. Poke a few holes in the dough and cook as instructed before filling your pie shell with the tomatoes and cheese mixture. And, don’t bother peeling the tomatoes, it’s unnecessary!

Right out of the family recipe collection

Strange looking crust but that didn’t affect the taste

Corn Salad

http://www.foodnetwork.com/recipes/ina-garten/fresh-corn-salad-recipe.html

This is delicious, super easy, and I make it as directed. Fresh corn is really important here!

As disturbing as this photo seems, it’s a great way to cut corn off the cob and catch it in a bundt or angel food pan.

Butterfinger Pie

This is hardly a recipe but here’s another favorite from my childhood that was included in our family recipe book. My kids nearly died when they were at the grocery store with me and I asked them to go find 6 Butterfinger bars. One of them said, “What is this, Halloween or something?” My candy bar-deprived children declared this the best dessert ever and I’m pretty sure I’m going to need to include it in my very own family recipe book someday.

4 ingredients!

The Countdown…

August 14, 2016 by Christina Shoup 3 Comments

Where did summer go?? The first day of school is just around the corner for most of us and fall sports schedules are slowly trickling in. To parents and teachers, it seems September is just as or more important than January. In this “New Year” we all hold our breath, cross fingers, or say a little prayer that our kids’ schedules all don’t fall on one particular day of the week (always Wednesdays for us!). We might set goals for them (academic, personal, etc.) and we certainly set them for ourselves (I will say “no” more often or at least give my best “yes” to school committees and other community events). I can also feel myself tense up just a little at the idea of early mornings, packing lunches, and busy weeks ahead. But even with all the busyness of the start of another school year, as a teacher and now a parent, it’s still my favorite time of year.

This week, we’re thinking about getting back into routine and on a school schedule. I’m thinking about dinner and how to feed my family without the craziness – whether it occurs at the dining table, kitchen counter or in the car. To help with the busy days ahead, two of the recipes below would be great to double and freeze for another day. I also included a muffin recipe that our family loves and are great for a quick breakfast or school snack. They also freeze beautifully so you better believe I’m doubling this recipe and freezing at least half. I hope you enjoy the recipes below. Thank you for all your comments and feedback on the previous recipes- it means a lot!

Cobb Salad

This has been a staple in our home for over 10 years. When the kids were little I began by making a deconstructed Cobb salad for them- basically putting chopped up hard-boiled egg, bacon, avocado, tomatoes and chicken right on their high chair tray. As they got older I’d make little piles on their plates (no foods touching each other, of course) and finally graduated into tossing all the components together with the lettuce and dressing and they gobbled it right up. I always left the crumbled goat or blue cheese on the side for anyone that wanted it. I tried to always stick to a rule that when we were eating tossed salads, stir fry, or other foods that had many ingredients all mixed up, that they could pick out one ingredient but had to eat the rest. I do believe this helped them to eat or at least try new foods when they would have otherwise turned their nose up to it. This trick might have ended up with food being thrown from a high chair or booster but for the most part it was a successful rule!

For this salad, I try to prep some of these ingredients on the weekend, in the morning or at least in the afternoon so that putting it all together in the evening is a piece of cake. You’ll need the following components:

Chopped romaine lettuce, sliced hard boiled egg, chopped tomato, crumbled bacon, diced rotisserie chicken, sliced avocado, and crumbled goat or blue cheese. Toss in a large bowl with the dressing below or a store-bought vinaigrette.

Homemade dressing

2 tablespoons vinegar (apple cider, champagne, red wine or balsamic)

½ cup extra virgin olive oil

Pinch of sugar or drizzle of maple syrup or honey

¼ teaspoon salt and a pinch of ground pepper

½ tablespoon mayonnaise

¼ teaspoon Dijon mustard

Shake ingredients in jar or plastic container with tight fitting lid.

Fresh Cream of Tomato Soup

http://www.foodnetwork.com/recipes/ina-garten/cream-of-fresh-tomato-soup-recipe.html

I know what you’re thinking… hot soup in the summer? Yes, and for two reasons. 1) I live in CA by the San Francisco Bay and it’s just not that hot. 2) With fresh tomatoes and basil, it’s like summer in a bowl. I haven’t made it yet this year and I’m so glad I looked back on my previous summer meal calendars and found it on there many times! It’s a good one to double and freeze in mason jars to enjoy when fresh tomatoes are long gone. Although it has some cream in it, I’ve never had any trouble freezing, defrosting and reheating it. Sometimes we eat soup with a simple green salad, but everyone is a lot happier if I serve the soup alongside a gooey grilled cheese sandwich. Choose your bread (we love sourdough), choose your cheese (very fond of white cheddar), but always use salted butter. It makes all the difference. I learned that from my mama and she’s so right.

**I use an immersion blender or my Vitamix to blend this soup. I actually prefer the immersion blender (stick blender- cheap and super useful for many soups I make) because I like the soup to have a bit of texture.

Beef and Cheddar Hand Pies

http://www.marthastewart.com/1104125/beef-and-cheddar-hand-pies

My kids go crazy for this! In fact, my 11 year old just walked by my computer and cheered that it was on the upcoming meal calendar. It’s a little bit naughty with buttery puff pastry, but I serve it with a side of roasted broccoli, maybe push a little harder on my workout that day and feel just fine about this delicious dinner. I also double it and freeze the hand pies uncooked in freezer bags with parchment paper in between. The best part? You can cook them frozen directly from the freezer on a busy night!

Taco Bar

No recipe here, but we switch between grilled chicken/ground beef or turkey with soft flour tortillas and all the fixings (cheese, shredded lettuce, tomato, salsa and sour cream) and grilled cod/sole (on a piece of foil) with some chili powder/lime seasoning in corn tortillas with shredded cabbage, lime and sour cream mixed with the adobe sauce from canned chipotle peppers. Chips, salsa and guacamole are always necessary and sometimes some refried or black beans, too. Yum!

*Short on time? Frozen Breaded Cod from Trader Joe’s are perfect to keep in your freezer for this easy weeknight dish- while they are in the oven, prep toppings and dinner is on the table in less than 20 minutes, I promise!

Grilled, Korean Style Steaks with Spicy Cilantro Sauce

http://www.epicurious.com/recipes/food/views/grilled-korean-style-steaks-with-spicy-cilantro-sauce-105124

We don’t eat red meat very often around here but when we do, it’s got to be really flavorful! This recipe fits the bill… it’s full of spicy and bright flavors, though not super kid-friendly, ours eat a fair amount of spicy foods and can tolerate this dish. If yours don’t, make this anyway and throw some chicken apple sausages on the grill for those that don’t want the spice. I like to grill zucchini, red onion, and eggplant on the side as well as some couscous or jasmine rice. The best part about this is the leftovers! The next day, take a toasted roll and put some grilled veggies, sliced steak and sliced mozzarella on top. Drizzle with the spicy cilantro sauce and you have yourself a delicious steak sandwich.

** Use low-sodium soy sauce and be sure to not marinate for much longer than suggested or it can be a bit too salty.

Blueberry Bran Muffins

http://barefootcontessa.com/recipes.aspx?RecipeID=965&S=0

Easy, yummy, freezes nicely and my kids love them. Enough said! Wheat bran is not super easy to find, but Bob’s Red Mill makes an 8 oz. package and I buy several of them and put them in my freezer. Locally, Molly Stone’s and Whole Foods carries this product. Sadly, Safeway and Trader Joe’s do not. If you get a chance to make these, you won’t regret it!

**The first ingredient in this recipe is vegetable oil but it doesn’t tell you the amount until you get to the directions below- I almost made a mistake this morning making this recipe. Also, I often use pure maple syrup instead of honey. I buy it at Costco and it just seems easier to use than honey.