Tag Archives: #healthy

Healthy Delicious Quick Kimchi Potato Salad Recipe – Nearly Fat & Sugar Free

I had half a cabbage head and potatoes that I had to use up so this is what I came up with today. I made the kimchi and then I thought that it made sense to add the potatoes “Peruvian Potato Salad Style (partly mashed in)” so they’d just soak up all the yumminess from the well seasoned kimchi. That made the potato salad healthy style. This whole batch of kimchi potato salad only has one tablespoon of sugar and one teaspoon of sesame oil. Also the potato ratio is far less because it is a lot of cabbage too. Serving size is difficult to judge because I don’t know if you want a small side serving or a dish full. Based on the amount of potatoes in this I’d guesstimate this to be eight servings.

Ingredients for around 8 servings

2 lbs potatoes. – peeled, cut into large cubes ( I cut each potato into 6 big chunks 1/3 and half the third)

2 Tablespoons sea salt (to boil the potatoes)

1/2 cabbage medium/small – shred thin on mandolin

1 red bell pepper – shred thin on mandolin, rough chop slightly

4 radish – shred

1/2 cup scallions – sliced thin

1 Asian pear – peeled and shred (you can substitute an apple)

2 Tablespoons gochugaru (This needs to be kept in your freezer or it goes moldy….closest substitute is Aleppo pepper)

3 Tablespoons sriracha – (I like Shark Brand..It’s very smooth)

2 garlic cloves – ground to paste

2 Tablespoons soy sauce

1 Tablespoon sugar

4 Tablespoons rice vinegar

1. teaspoon sesame oil

1/2 teaspoon ground ginger

2 Tablespoons fish sauce (I use Red Boat Brand)

Directions

The peeled potatoes go in a pot with water covering them well. Add sea salt to boil the potatoes. Boil until very soft. (around 15-20 minutes…maybe a little longer if your potatoes are very large)

In a big bowl combine the cabbage, bell pepper, radish, scallions, Asian pear, gochugaru, sriracha, garlic, soy sauce, sugar, rice vinegar, sesame oil, ginger, and fish sauce. This mixture needs to sit and marinate it’s self for about an hour on the counter. When the potatoes are soft you can drain them and stir them into the cabbage mixture. You need to brake them slightly but you don’t want to completely mash them either…you want them nice and lumpy but slightly mashed and creamy for your salad. Liquid will come out of the salad. Mix it a few times gently so you don’t break the potatoes too much. This needs to get refrigerated. You can serve cold, room temperature, or warmed up.

Healthy Delicious Quick Kimchi Potato Salad

ENJOY!

The Forking Truth

Watermelon Salad with Miso Honey Dressing Recipe A DELICIOUS reduced fat variation of chef Shota Nakajima’s Recipe

I was watching a TV show called The Talk and chef Shota Nakajima was on. He is a James Beard semi finalist, and also a Top Chef finalist among other accolades. Anyways………one of the dishes that he made was this watermelon salad with miso honey dressing and everyone was going crazy tasting it so I figured that I should make it. I didn’t want to make changes to his recipe but I had to because the recipe was for one pint of watermelon and the recipe for the dressing contained three cups of oil and 2 cups of vinegar are way too much for me. I might have created something different but it is really great. Actually the flavors really are so FORKING AMAZING that I cut out all of the blended oil (3 cups) from the original recipe. I made a few other changes but they were only minor. I do recommend not to pre-dress the watermelon because the dressing after a while starts to break down the watermelon. This is FORKING DELICIOUS….You will want to make it over and over again. Portions are hard to judge. It’s say that it might make about 4 servings for most people.

Ingredients for around 4 servings

1 personal size watermelon, rind removed, cut into bite sized pieces

1 cucumber, skin and seeds removed, cut in slices

1/3 cup white miso paste

1/3 cup pure honey

1 Tablespoon ground fresh ginger (substitute 1 teaspoon ground dried ginger)

1/4 cup rice wine vinegar

1/2 teaspoon sesame oil

1/2 cup feta crumbled or diced

togarashi spice blend to taste

fresh cracked black pepper to taste

1/4 cup roasted sunflower seeds

1/4 cup fresh basil – torn or chiffonade (original recipe calls for fresh mint. you can use mint or basil or even 1/2 and 1/2 would be delicious)

In a small mixing bowl mix together the miso paste, honey, ginger, vinegar, and oil. Taste and adjust to your taste. Set to the side.

In a large mixing bowl combine the watermelon and cucumber. Top with feta, togarashi and black pepper to taste. Top with fresh herb and sunflower seeds. Add dressing to taste.

Watermelon salad with miso honey dressing

A special THANKS to chef Shota Nakajima for his Forking Amazing recipe so that I could come up with this.

The Forking Truth

Smoky Slightly Spicy Aleppo Pepper Cauliflower Vegetable Bowl or Side dish Recipe

I’ve discovered that smoked paprika and Aleppo pepper taste really delicious together with a little saffron and a few other things. I make cauliflower a lot because it is healthy and low calorie. Another thing that is great about cauliflower is that it taste very neutral so you can jazz it up anyway you like. This was easy and delicious. I just mixed up my dressing for the vegetables in a big bowl with all the vegetables and then I roasted them. Mine got finished with pea sprouts, fresh basil, and roasted salted peanuts. I had a really big cauliflower and this made two meals and 4 side dishes for me. I do note if you only have a medium sized cauliflower that you will have too much seasoning for it and you might need to use slightly less of the dressing.

Ingredients for around 6 servings

1 large head cauliflower broke down into manageable florets

4 radish – cut into thick slices

1/2 large onion – slices

5 oz. seafood mushrooms

1 carrot – peeled if not organic – sliced

1 container pea sprouts (2 oz) – cut off bottoms with peas

1/4 cup basil – torn

1/2 cup roasted salted peanuts – lightly crushed

1 Tablespoon Aleppo pepper

1 Tablespoon smoked paprika

1 pinch saffron – crumbled

1/4 teaspoon ground white pepper

2 teaspoons sea salt

1 teaspoon ground black pepper

1/4 teaspoon granulated garlic

1/4 teaspoon granulated onion

2 Tablespoon extra virgin olive oil

2 Tablespoons jalapeño brine (preferably from TheForkingTruth.com pickled jalapeño recipe or purchased from a farmer’s market.

Set your oven to 400 degrees F

In a large mixing bowl combine the Aleppo pepper, smoked paprika, saffron, white pepper, salt, black pepper, garlic, onion, oil, and brine. Now add the cauliflower, radish, onion, carrot, mushrooms. Mix well. Spread out on a baking sheet.

Roast on the middle rack in a preheated oven at 400 degrees F. Roast until you get brown crispy edges. (Mine took 35 minutes but timing can differ)

Take out and top with fresh basil, pea sprouts and crushed peanuts.

Smoky Slightly Spicy Aleppo Pepper Cauliflower Bowl or side dish

This is delicious as a bowl with or without meat and is also delicious ass a side dish.

Enjoy!

The Forking Truth

Tabbouleh Style Rice Recipe

I was gifted with several bunches of parsley and Tabbouleh is a parsley salad so here it is but a little different. I added a cucumber because I was gifted with a bunch of them but the most different thing is the rice. Tabbouleh is traditionally made with soaked bulgar. I used rice because I had leftover take out rice taking up room in my refrigerator. It made sense to use the rice. Tabbouleh uses an incredible amount of parsley that you hand chop as small as possible. I have no idea how Mediterranean restaurants serve so much of this. This recipe makes around 4 salads.

Ingredients for around 4 salads

2 cups parley leaves (packed very tight) – chopped fine

1 cup cooked rice (or substitute any grain you want or have)

1 large tomato – chopped into small pieces (mine was small but that was all I had)

1 hot house cucumber – remove seeds – chop into very small pieces

1 small red onion – small dice

1/2 cup mint leaves – chopped

1/2 cup scallions – sliced thin

1 large Meyer lemon – the zest and fresh juice

1 teaspoon allspice

1 teaspoon course sea salt

1 teaspoon ground black pepper

3 Tablespoons extra virgin olive oil

Directions

All the ingredients go in a large mixing bowl. Mix, chill a few hours or a day and serve.

Tabbouleh Style Rice

Enjoy!

The Forking Truth

Turkey Acorn Squash Chili Recipe

Fry’s had ground turkey on sale and I had two acorn squash that I needed to cook and I thought I could turn them into chili so I did. Chili is something that I make completely different all the time and it is something that I don’t normally measure. I did something different that I never done before and guessed at the seasonings and made a spice mix. I thought it would easier instead of a million trips to my spice cabinet. Every time I cooked a part of the chili I seasoned it with the spice mix. In the end I didn’t use all of the spice mix and figured that I made about one ounce too much that I will use on something else….like cauliflower or chicken……so use the spice mix to taste. I would remove one ounce from your completed mix so you don’t over season. My idea of serving size will differ from your idea of serving size. I like chili in smaller portions so to me this makes around six servings. If you like a big bowl then it makes around 4 servings.

Ingredients for around 6 servings

2 acorn squash (my 2 squash weighed 2 pounds together) cut in half, seeds and membrane removed, covered and roasted in a pan with edges with a little water till soft. (around 45 – 60 minutes at around 400 degrees F) (scrap squash flesh out when cool enough)

1 lb ground turkey – (mine was 93% lean)

non stick spray (or oil)

2 Tablespoons canola oil

1 red pepper – diced

1 small onion – diced

12 oz tomatoes (I used peeled that was slow roasted and then blended but canned crushed would be good too)

14 oz can Italian fine chopped tomatoes (They seem like crushed but are very good tomatoes)

8 1/2 oz roasted Anaheim peppers (seeds, skin, core removed) – diced

1 Tablespoon garlic confit – you can substitute garlic to taste…guessing 4 or 5 cloves ground to paste

1 cup water (or a little more)

2 Tablespoons smoked mushroom powder (SVHarvest.Worldpress.com I buy from the local mushroom lady who grows all these mushrooms and supplies them to restaurants in Phoenix)

3 Tablespoons chili powder

1 Tablespoon cumin

1 Tablespoon chipotle powder (or substitute chilies in adobo)

1 Tablespoon oregano

1 Tablespoon smoked paprika

1 teaspoon cocoa (unsweetened)

1 1/2 teaspoon sea salt

1/2 teaspoon ground black pepper

apple cider vinegar – to taste (I did a big splash….maybe 1/4. cup)

Directions

Make the spice mix. In a small mixing bowl combine the smoked mushroom powder, chili powder, cumin, chipotle powder, oregano, smoked paprika, cocoa, salt and pepper. You will end up with about an extra ounce of seasoning. Remove one ounce to use for something else.

Heat up a large fry pan with non stick spray or oil. Make 4 burgers out of the turkey. Season them on both sides with spice mix. Cook up the turkey burgers. When done put the burgers to the side.

Don’t clean your pan because flavor is there.

Add some oil and fry up the red pepper on medium high heat for about 5 minutes and then add the onion and add more seasoning. Cook till the onion and pepper are soft.

Add the Anaheims, the squash, tomatoes, water, garlic and MORE seasoning but not all the seasoning.

Turn down the heat to simmer.

Chop up the turkey burgers and add them.

Add more seasoning but not all the seasoning. (make sure that you removed one ounce) Add apple cider vinegar to taste. (maybe around 1/4 cup)

Taste.

Add more sea

Serve as is or add sour cream, scallions or maybe cheese.

Turkey Acorn Squash Chili

Enjoy!

The Forking Truth

Fat Free Indian Inspired Cucumber Salad Recipe

Someone named Gillian from a food group that I belong to made Indian Chicken. I asked her what spices that she used and wrote them down. I looked around to see what I had to use up and saw cucumbers so I wanted to make an interesting cucumber salad with Gilian’s spices for Indian Chicken. This is not an authentic Indian cucumber salad. It is Indian Inspired. My idea of serving size may differ from your idea of serving size.

Ingredients for around 8 servings

6 cucumbers – peeled – sliced long ways – (optional remove seeds and membrane) – sliced

1 small red onion – sliced extra thin

8 oz grape tomatoes – each tomato sliced in half

2 1/2 oz radish – sliced extra thin

1 carrot – sliced extra thin (peel if not organic)

1 cup white vinegar

1/2 cup water

2 teaspoons Indian curry

1 teaspoon garam masala

1/2 teaspoon ground turmeric

2 teaspoons sea salt

1 teaspoon ground black pepper

2 Tablespoons honey

1/2 cup fresh cilantro (just leaves and tender stems) – chopped

Directions

Cucumbers, red onion, tomatoes, radish, and carrot all go in a large mixing bowl. Set it to the side and whip up the dressing.

In a small bowl whisk together the vinegar, water, curry, garam masala, turmeric, salt, pepper and honey.

Mix the dressing into the cucumber and vegetable bowl. Toss in the cilantro. Let the flavors mingle for about an hour. Chill. Adjust seasoning if necessary. Then serve.

Fat Free Indian Inspired Cucumber Salad

Enjoy!

The Forking Truth

Healthier Eggplant Caponata Recipe

Traditionally Eggplant Caponata is made with fried eggplant. My version is just as delicious and is made with roasted eggplant. Did you know that this dish originated in Capon Italy in the area where they do fishing. This dish was originally made with a tuna-like fish. Italians who couldn’t afford fish made this dish with eggplant and that is how caponata came to be. I had 5 smaller eggplants. They cooked down to only about 4 cups. So I an guessing around 1/2 a cup a person so you will get at least eight servings. It is traditional to serve caponata with delicious crusty bread.

Ingredients for around 8 servings

5 eggplants – diced – I used smaller sized eggplants)

1 Tablespoon garlic – ground to paste

1 red onion – diced

2 Tablespoons extra virgin olive oil

1/2 cup golden raisins

1/4 cup capers – drained

3 Tablespoons dark brown sugar

1 cup green olives – chopped

1 cup red wine (preferably a chocolatey cabernet)

14 oz Italian crushed tomatoes

1 teaspoon bomba (I used Coluccio Stuzzichino) or substitute pepper to taste…but it won’t be as delicious.

1 cup toasted pine nuts – to finish

1 cup fresh torn basil leaves – to finish

optional 1 cup pomegranate seeds – to finish

optional around 8- 16 anchovies – to finish (one or two a serving)

Directions

The diced eggplant gets to soak in salt water for one hour. Then you put the eggplant in a colander and squish out all the water that you can.

Preheat oven to 500 degrees F.

The diced eggplant goes on a baking sheet spread out till brown. (timing may differ but mine took 40 minutes)

While the eggplant is in the oven put a sauce pot on medium high heat with the olive oil. When the oil is hot add the onions. Stir occasionally and cook till translucent. Turn down to medium heat and add the wine and let reduce till about half. Turn heat down to simmer. Add garlic, raisins, capers, sugar, olives, crushed tomatoes and bomba (or pepper). Only needs about 5 minutes.

Stir in the eggplant when it is ready.

Now you are ready to plate.

Top your caponata with toasted pine nuts and fresh basil. You might want to add pomegranate seeds and anchovies too! (I made waffle cut potatoes they were oiled and cooked at 400 degrees for 25 minutes then I added salt and pepper)

Eggplant Caponata

Enjoy!

The Forking Truth

Low Fat Za’atar Potato Salad with Pickled Red Onions Artichokes Olives and Feta Cheese Recipe

Za’atar is something delicious that you might not be familiar with. The spices in za’atar that I use are oregano, sumac (sort of lemon-like), cumin, sesame seeds, salt and pepper. These flavors also taste amazing on bread with olive oil. The recipe is low-fat because I made the pickled onions and they were an extra tasty batch that I just threw over the potatoes……They were pretty good just that way…Then I just added the artichokes, olives and feta cheese……..My idea of serving might differ from your idea of serving size. To me this make 6 small servings.

Ingredients for around 6 servings

1 red onion – sliced extra thin on a mandolin

1 cup white vinegar

1 Tablespoon kosher salt

2 Tablespoons sugar

1 bay leaf

1/2 teaspoon ground black pepper

1/2 teaspoon mustard seeds

2 sprigs fresh thyme

1 1/2 lb potatoes – cut into chunks (I used small purple potatoes that were all different sizes….some I cut in half, some quartered, some got cut up more than that)

1 Tablespoon salt (to boil with)

optional – I – Hungarian pepper – cut in half (Hungarian peppers give a nice flavor to boiling potatoes…I just use the pepper to boil the potatoes with and then throw them out…I buy them at Asiana Market and keep a few in my freezer)

1 lemon – just the fresh squeezed juice

1 Tablespoon za’atar

1/2 cup artichokes – jarred marinated – rough cut

6 olives – cut across in slices

2 oz feta cheese – crumbled

1/4 cup fresh parsley leaves – chopped

2 teaspoons urfa pepper (or to taste)

2 Tablespoons extra virgin olive oil (or to taste)

Directions

You need to make the pickled onions about 4 hours before you make the potato salad or make the onions the day before.

The sliced onion goes in a small tub or bowl. Put a sauce pot on medium high and add the vinegar, salt, sugar, bay leaf, black pepper, mustard seed and thyme sprigs. Bring this to a boil. Reduce to simmer…Let it simmer about 5 minutes and pour over onions. Leave the onions sit out until they get to be around room temperature (remove bay leaf and thyme sprigs) and then put them in the refrigerator for around 4 hours or more….till you are ready to complete the potato salad.

When you are ready-

Medium boil the potatoes with salt (and optional Hungarian pepper if using) till fork tender (around 15 minutes).

Drain potatoes. Throw out Hungarian pepper (if used). Put potatoes back in pot. Add za’atar and the container of pickled onions. Mix carefully without breaking the potatoes. Let this sit out around 30 minutes for the liquid and flavors to absorb into the potatoes.

Then add the artichokes and olives. Squeeze the lemon juice on to it.

Top with feta cheese, parsley, urfa pepper, drizzle with olive oil. (if it needs salt or pepper for your taste add that too!)

Low Fat Za’atar Blue Potato Salad with pickled Red Onions, Artichokes, Olives and Feta Cheese

Enjoy!

The Forking Truth

Easy Healthy No Sugar Added One Ingredient Mango Ice No Recipe – Recipe

I was sort of gifted with a case of Mexican Mangos. We don’t eat many mangos. I don’t want to make a dessert I don’t need. So I got the idea that mangos are sort of creamy naturally and they are very sweet. I thought I can just blend them up and freeze them.

So I blended them up.

I poured them into a container and put the container in my freezer. For the next day about every 8-10 hours I’d scrap the harder frozen ends to distribute the freezing mango.

Around 24 hours latter I have a tub of frozen dessert without any added sugar, colors or added fat.

Easy One Ingredient Mango Ice

This would be amazing with added strawberries. It would be great with pineapple and or coconut. I would also like it with little chunks of crystalized ginger. Maybe shaved chocolate would be tasty too.

Enjoy!

The Forking Truth

Moroccan Spiced Beets Recipe (www.BBCGoodFood.com Moroccan Spice Rub Recipe)

I had some beets and wanted to do something new and different with them. I was thinking about Moroccan Food so I looked up recipes for Moroccan Spice Rub. WOW all the recipes I found are so different. The only common ingredients in most of the recipes were ginger, cinnamon and coriander. Other than that they differed greatly. So I picked one that sounded the most delicious for beets. It is from www.BBCGoodFood.com for Moroccan Spice Rub. Well I picked a great one because these beets came out amazing! I served the beets with pickled onions, olives, gooseberries, feta cheese, urfa pepper and fresh mint so it was delicious. This recipe is only for the beets but you can easily put it together in a similar way. I do note that my idea of serving size might differ from your idea of serving size. This makes around 8 small servings.

Ingredients for around 8 servings

2 lbs beets – peeled and cut in any shape you like

water to almost cover beets in pan

1 teaspoon ground cumin

1 teaspoon ground ginger

1 teaspoon sea salt

3/4 teaspoon ground black pepper (I rounded up to 1 teaspoon and it came out a bit spicy)

1/2 teaspoon cinnamon

1/2 teaspoon coriander

1/2 teaspoon ground allspice

1/4 teaspoon ground cloves

optional pickled onions to taste (recipe can be found on this site)

optional olives to taste

optional gooseberries to taste (apricots or other fruit would work)

optional feta cheese to taste

optional urfa pepper (taste really great on the feta cheese)

optional fresh mint to taste

Directions

Set oven to 400 degrees F.

Your peeled cut up beets go in a loaf shaped pan. Then I poured all the spices on top of the beets. The cumin, ginger, salt, black pepper, cinnamon, coriander, cayenne, allspice and cloves. Then I added enough water to almost cover beets. The pan gets covered tight and goes in the middle of the oven till beets are tender. Around 45 minutes to an hour. Timing will differ because all ovens differ and beets differ depending on size and freshness.

When ready to use drain beets and suggested serving is pickled onions, olives, gooseberries, feta cheese, urfa pepper and fresh mint.

Moroccan spiced beets

Most people will enjoy this! Even my husband enjoyed them and he isn’t a fan of beets!

The Forking Truth