Poached Halibut with Fennel & Cauliflower
Serves 4
If you want to enjoy great flavor along with an excellent source of vitamins, K, A, D, tryptophan, selenium and protein then try this easy-to-prepare recipe that creates a delicious broth, which you will want to savor to the very last drop.
* 1½ lbs halibut cut into 8 pieces
* 1 TBS fresh lemon juice
* 1TBS + 1 cup chicken or vegetable broth
* 1 medium sized onion cut in half and sliced medium thick
* 1 large carrot, turned about 1½ inch pieces
* 1½ cups cauliflower florets cut into quarters
* 1 medium sized fennel bulb sliced medium thick
* 5 medium cloves garlic pressed
* salt and black pepper to taste
* chopped fennel green tops for garnish
1. Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties.
2. Rub halibut with lemon juice and season with a little salt and pepper. Set aside.
3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Sauté onion in broth over medium heat for 5 minutes stirring frequently.
4. Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
5. Add cauliflower, fennel, and garlic. Place halibut steaks on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
6. Serve halibut with vegetables and broth. Sprinkle with chopped fennel greens.
* Serve with Brown Rice
Arugula Salad with Walnut Croutons
Serves 4
Top this quick and tasty salad with walnut croutons and enjoy a rich concentration of omega-3 fatty acids from your green salad!
* Salad:
* 1 medium yellow onion, thinly sliced
* 2 cups hot water
* 4 TBS light vinegar
* 2 bunches arugula
* Dressing:
* 2 medium cloves garlic, pressed
* 4 TBS chopped fresh parsley
* 2 TBS fresh lemon juice
* 2 TBS extra virgin olive oil
* Sea salt and black pepper to taste
* 1 cup coarsely chopped walnuts
* Optional: 4 oz Gorgonzola cheese
1. Press garlic and let sit for 5 minutes.
2. Slice onion thin and soak in hot water and vinegar while preparing rest of salad.
3. Whisk together the dressing ingredients, adding olive oil at the end, a little at a time.
4. Wash and dry arugula. Squeeze out excess liquid from onions. Combine onions and arugula and toss with dressing. Sprinkle salad with Walnuts just before serving. Top with cheese (optional).
Tip: Make sure your arugula is young and tender as older leaves can be quite bitter.
10-Minute Fig and Fresh Apple Cobbler
Serves 4
This is a great no-bake dessert treat that can be prepared in a matter of minutes. And you can also enjoy it for breakfast!
* 4 small apples
* 1/2 tsp lemon juice
* 2 TBS apple juice
* 8 dried figs (or fresh when in season)
*8 TBS chopped almonds
* 1 tsp lemon zest*
* 1/2 tsp cinnamon
* pinch of cloves
* pinch of allspice
* 4 tsp honey
1. Cut apples into quarters. Cut out core and slice fruit into 1/4-inch thick slices. Turn apples and cut across slices for diced apples. In a mixing bowl, toss with lemon and apple juice.
2. Cut the stem off of the figs. Cut figs into quarters and chop to produce pieces 1/4-inch or less. Add to the apples.
3. Add the remaining ingredients and toss until well combined. For best nutrition, eat immediately. If you prefer it chilled, cover well and place in the refrigerator for up to 8 hours.
*Use organic lemon for zest, if possible.
Recipes from http://whfoods.org
Serves 4
If you want to enjoy great flavor along with an excellent source of vitamins, K, A, D, tryptophan, selenium and protein then try this easy-to-prepare recipe that creates a delicious broth, which you will want to savor to the very last drop.
* 1½ lbs halibut cut into 8 pieces
* 1 TBS fresh lemon juice
* 1TBS + 1 cup chicken or vegetable broth
* 1 medium sized onion cut in half and sliced medium thick
* 1 large carrot, turned about 1½ inch pieces
* 1½ cups cauliflower florets cut into quarters
* 1 medium sized fennel bulb sliced medium thick
* 5 medium cloves garlic pressed
* salt and black pepper to taste
* chopped fennel green tops for garnish
1. Slice onion and chop garlic and let sit for at least 5 minutes to bring out their hidden health-promoting properties.
2. Rub halibut with lemon juice and season with a little salt and pepper. Set aside.
3. Heat 1 TBS broth in a 12 inch stainless steel skillet. Sauté onion in broth over medium heat for 5 minutes stirring frequently.
4. Add rest of broth and carrots. Simmer on medium heat for about 10 minutes covered.
5. Add cauliflower, fennel, and garlic. Place halibut steaks on top and continue to cook covered for about 6 more minutes. Season with salt and pepper
6. Serve halibut with vegetables and broth. Sprinkle with chopped fennel greens.
* Serve with Brown Rice
Arugula Salad with Walnut Croutons
Serves 4
Top this quick and tasty salad with walnut croutons and enjoy a rich concentration of omega-3 fatty acids from your green salad!
* Salad:
* 1 medium yellow onion, thinly sliced
* 2 cups hot water
* 4 TBS light vinegar
* 2 bunches arugula
* Dressing:
* 2 medium cloves garlic, pressed
* 4 TBS chopped fresh parsley
* 2 TBS fresh lemon juice
* 2 TBS extra virgin olive oil
* Sea salt and black pepper to taste
* 1 cup coarsely chopped walnuts
* Optional: 4 oz Gorgonzola cheese
1. Press garlic and let sit for 5 minutes.
2. Slice onion thin and soak in hot water and vinegar while preparing rest of salad.
3. Whisk together the dressing ingredients, adding olive oil at the end, a little at a time.
4. Wash and dry arugula. Squeeze out excess liquid from onions. Combine onions and arugula and toss with dressing. Sprinkle salad with Walnuts just before serving. Top with cheese (optional).
Tip: Make sure your arugula is young and tender as older leaves can be quite bitter.
10-Minute Fig and Fresh Apple Cobbler
Serves 4
This is a great no-bake dessert treat that can be prepared in a matter of minutes. And you can also enjoy it for breakfast!
* 4 small apples
* 1/2 tsp lemon juice
* 2 TBS apple juice
* 8 dried figs (or fresh when in season)
*8 TBS chopped almonds
* 1 tsp lemon zest*
* 1/2 tsp cinnamon
* pinch of cloves
* pinch of allspice
* 4 tsp honey
1. Cut apples into quarters. Cut out core and slice fruit into 1/4-inch thick slices. Turn apples and cut across slices for diced apples. In a mixing bowl, toss with lemon and apple juice.
2. Cut the stem off of the figs. Cut figs into quarters and chop to produce pieces 1/4-inch or less. Add to the apples.
3. Add the remaining ingredients and toss until well combined. For best nutrition, eat immediately. If you prefer it chilled, cover well and place in the refrigerator for up to 8 hours.
*Use organic lemon for zest, if possible.
Recipes from http://whfoods.org
