Miso Mustard Green Beans {Recipe ReDux}

If you follow me on Instagram (@danaartinyanRD), you know that I’m kind of obsessed with my CSA from Green Acres. It’s organic, locally grown and always exciting to see what treasures I’ll get in the week’s haul. I especially love all the weird exotic stuff, e.g. nettles (have to wear gloves when you handle them/cook them so that you don’t get a rash), Scarlet turnips, all colors of carrots and Swiss chard — though I guess that’s not so exotic, depending on who you ask.

I have a special place in my heart for vegetables that are “abnormal” in color: yellow cauliflower, purple asparagus, red carrots and so on. Growing up, my mom always made a point to make sure our meals were colorful, which I’ve carried into my own cooking. So the crazy-colored veggies fit in perfectly. Last week, I got these rainbow green beans and was thrilled to use them in this month’s “Fresh From the Garden” Recipe ReDux:

The season of bountiful produce has arrived. Whether your produce comes from the Farmers Market, a CSA share, or a plot of dirt out back, show how you are using fresh July fruits or veggies. And if you have gardening successes – or failures – please share!

rainbow_green_beans

I can thank a former Recipe ReDux for my love for miso paste. It lends a savory flavor complexity that I get really geeked about. A couple months ago, I was cooking with friends and made some roasted green beans with a miso-mustard sauce, so this recipe is a play on that. It might sound simple or maybe even strange, but trust me, you will be DREAMING about these miso mustard green beans for days. You’re welcome.

miso_green_beans

Miso Mustard Green Beans

Try these with chicken, steak or grilled tofu. If you don’t have green beans, I’m pretty sure this sauce would be amazing on whatever you put it on, so not to worry. I especially recommend cruciferous vegetables and sweet potatoes.

Ingredients:

  • 1 lb. green beans (multi-color if available), preferably locally-grown and organic
  • 3-4 large carrots
  • 1 Tbsp. virgin coconut oil
  • 1 Tbsp. miso paste (I used a chickpea-based, soy-free version from Miso Master)
  • 1 Tbsp. grainy mustard
  • 1/4 cup rice wine vinegar
  • 1 Tbsp. olive oil
  • 2 cloves garlic, minced
  • 1 tsp. local honey

Directions:

  1. Wash green beans and carrots well. Cut ends off of green beans and carrots. Julienne carrots (into small matchsticks).
  2. Heat oil in a medium skillet for 2-3 minutes. Add green beans and carrots and saute for 10-12 minutes, or until desired level of char is reached.
  3. While the vegetables are sauteeing, add remaining ingredients to a bowl and whisk until well-combined.
  4. Toss vegetables in miso mixture and serve warm.

miso_mustard_green_beans

Who else is obsessed with their CSA? What’s your favorite CSA treasure thus far?

For more great locally-grown recipes, click the link below!

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Goat Cheese, Dried Plum and Rosemary-Stuffed Chicken Thighs with Sautéed Hazelnut Vegetables

By posting this recipe I am entering a recipe contest sponsored by California Dried Plum Board and am eligible to win prizes associated with the contest. I was not compensated for my time.

Happy May, everyone! May is a beautiful month — flowers blooming, temperatures heating up, my birthday…(#justsayin).

Before the weather gets too warm to use the oven, I have been trying to cram in all the delicious roasted meats and vegetables I can. And delicious they are.

Stuffed chicken is always tasty, but for whatever reason, I find myself making my stand-by of baked chicken with BBQ or teriyaki sauce most of the time. Maybe stuffed chicken, meat, etc. just seems more complicated (even though it’s not), which also makes it look all-the-more impressive when you do break out a recipe like this one.

goat cheese_dried plum_rosemary_chicken

I owe the inspiration for this recipe to the California Dried Plum Board, who tasked us Recipe ReDuxers with developing creative ways to use dried plums — formerly known as prunes — in everyday cooking.

Besides May being my birth month, it’s also National Osteoporosis Month, something that we all should care about. I think so many times, we forget about bone health, but it is so crucial to health, especially as we age. Strength training and other weight-bearing activities can have a huge positive impact on bone health, not to mention overall health. Food is also important — and not just dairy! Enter, dried plums.

Emerging research shows that eating dried plums may have positive effects on bone health. Previous studies discovered that eating 100 grams (two servings; about 8- 10 dried plums) of dried plums for one year was associated with increased bone mineral density (BMD) and improved indices of bone turnover in postmenopausal women. Another study indicated that one serving of dried plums may be as effective in preventing bone loss in older, osteopenic postmenopausal women. You can read more about dried plums and bone health here.

BUT, as well all know, if we don’t enjoy the food being recommended, then we probably won’t eat it.

Fortunately, this is not a concern with dried plums, because they are DELICIOUS and super-verstile in the kitchen. I prefer to use mine in a savory way, as seen here.

I’ve also been trying to cut down on and eventually eliminate added sugars from my diet, so I was thrilled to know that dried plums can be pureed and used as a replacement for refined sugar in recipes. Dried plums are naturally sweet but not as cloyingly sweet as straight sugar, which is a major win in my book. No need for uber-sweet desserts here, folks.

goat cheese_dried plum_chicken

Goat Cheese, Dried Plum and Rosemary-Stuffed Chicken Thighs with Sautéed Hazelnut Vegetables

You can choose to make just the chicken and pair it with another side, but the combination of the vegetables with hazelnuts and this chicken is scrumptious. Feel free to change up the vegetables used if you’d like — sautéed kale and other greens would pair also pair nicely.

Ingredients:

Stuffed Chicken

  • 1.5 lb. boneless, skinless, chicken thighs, pounded
  • 3/4 cup California Dried Plums, puréed or finely mashed
  • 1/4 cup goat cheese
  • 1 Tbsp. dried rosemary
  • 2 Tbsp. balsamic vinegar
  • 1/4 tsp. sea salt

Vegetable/Hazelnut Sauté

  • 1 Tbsp. olive oil, preferably cold-pressed
  • 2 cups spinach or other leafy green
  • 1/2 white onion, sliced
  • 2 cups carrots, thinly sliced into ribbons (you can also use a peeler to get this effect)
  • 2 Tbsp. balsamic vinegar
  • 1/4 tsp. sea salt
  • 1/2 cup hazelnuts

Directions:

  1. Preheat oven to 375 degrees. Lay hazelnuts on a baking sheet and toast for about 10 minutes, until fragrant. Set aside to cool.
  2. Using a fork, mash California Dried Plums, goat cheese and rosemary together. Lay pounded chicken thighs on a baking sheet and evenly distribute goat cheese and dried plum mixture onto half of chicken thigh. Fold the other half of the chicken thigh over the mixture. If this sounds confusing, imagine the filling as a hot dog and the chicken as the bun.
  3. Brush the stuffed chicken with 1 Tbsp. balsamic vinegar and sprinkle with 1/4 tsp. sea salt. Bake for about 45 minutes, or until the chicken reaches a temperature of 165 degrees. About 30 minutes in, brush with remaining balsamic vinegar.
  4. Meanwhile, while the chicken is baking, heat olive oil in a large skillet for 1-2 minutes, then add onions and saute for 2-3 minutes. Next, add the carrots and saute about 10 minutes, or until desired doneness. Add in the spinach and cook for 1-2 minutes, until just wilted. Turn stove off then add balsamic vinegar and sea salt and toss.
  5. Chop cooled toasted hazelnuts. Sprinkle over vegetables.

To see more ways in which Recipe ReDuxers use naturally sweet, convenient and nutrient-dense California Dried Plums, check out the link below.

Homemade Nutella {Recipe ReDux}

It doesn’t have to be Valentine’s Day for me to want chocolate.

In fact, every day is a chocolate day. Just like I need coffee every morning, I enjoy a square of dark chocolate every night. It goes really well with the red wine that I drink every night, but that’s a different blog post. [insert red wine emoji here]

clean nutella

Even though Valentine’s Day has passed, that doesn’t mean I can’t be smitten with the ladies behind Recipe ReDux. They clearly know the way to my heart with this month’s theme — CHOCOLATE!

Favorite Chocolate Matches
Does your chocolate need a friend? This month’s posting will be after Valentine’s Day, so you may have a bit of extra chocolate around. What’s your favorite chocolate match? Be it traditional peanut butter or something more exotic like cayenne + chocolate. Show us your favorite healthy chocolate combo recipe.

I do love cinnamon + chocolate + cayenne à la Mexican Hot Chocolate and will gobble up pretty much anything with chocolate and peanut butter.

homemade nutella

But once Nutella comes into the picture, ALL BETS ARE OFF.

Nutella is like candy, though. In fact, the first — AKA main — ingredient in brand-name Nutella is sugar, then palm oil.

nutella_ingredients

No thanks.

I’ve been wanting to make my own Nutella using REAL ingredients, and this seemed like a sign from the gods that now was the time.

This Chocolate Hazelnut spread’s number one ingredient is………..

DSCN0707

HAZELNUTS! Then comes chocolate. Who would guess that the first two ingredients in a chocolate-hazelnut spread are hazelnuts and chocolate?

Well, now you can feel a little better about smothering this stuff on everything — or just eating straight, which is my preferred method of ingestion. This “Nutella” contains only 7 ingredients, is a clean recipe, contains only 2 Tbsp. of maple syrup as a sweetener and is super-chocolately thanks to 72% dark chocolate.

Homemade Nutella {paleo, gluten-free}

You’ll think that the hazelnut “powder” will never turn into a smooth, dreamy hazelnut butter, but have patience young grasshopper and stand and watch as it slowly becomes smoother and creamier.

Ingredients:

  • 2 cups hazelnuts
  • 3.5 oz. dark chocolate (70% or higher is best)
  • 1/2 cup coconut milk (the one in the carton, not the can)
  • 1/4 cup dutch cocoa powder
  • 2 Tbsp. virgin coconut oil
  • 2 Tbsp. maple syrup (or more if you want it a little sweeter)
  • 1/2 tsp. sea salt

Directions:

  1. Preheat oven to 375. Toast hazelnuts for 10-15 minutes, until they are fragrant and start to look toasty.
  2. Wet a large cloth and pour toasted hazelnuts on top of the cloth. Fold the cloth over and keep rubbing until most of the hazelnut skins have come off (don’t worry if you feel like there’s still a lot on — I did too and my Nutella still turned out super smooth and creamy)
  3. Add toasted, skinned hazelnuts to food processer and process for about 10 minutes, until “butter” forms.DSCN0709
  4. While hazelnut butter is forming, melt dark chocolate in the microwave.
  5. Add melted dark chocolate and remaining ingredients and process until well-blended.

DSCN0710

Enjoy with bananas, apple slices or straight out of the jar. I’m not a big bread-eater, but if that’s your thing, this would be delicious spread on toasted bread.

paleo nutella

For more chocolatey deliciousness, follow the link below.

Turkey Time

To keep with my recent theme of non-vegan/non-vegetarian foods, I decided to try my hand at some turkey recipes. I absolutely LOVE turkey, but besides its great taste, it has many nutritional attributes. To start, turkey contains the amino acid tryptophan, notorious for causing that sleepy feeling after Thanksgiving dinner (which is probably due more to consuming a giant meal than to tryptophan itself). Tryptophan is a precursor to serotonin, which helps to regulate mood, metabolism and even sexuality. With regards to metabolism and mood, tryptophan acts as a mild appetite suppressant and helps decrease anxiety and improve focus, respectively.

Besides the positive effect of tryptophan, turkey can be a very lean protein option – specifically when you choose the white meat. For 93% lean varieties, here’s the nutrition breakdown, per ounce (info according the the USDA Nutrition Datatbase):

  • 59 calories
  • 7 grams protein
  • 3 grams fat
  • 30 mg cholesterol

One of the best parts of turkey? It is delicious and, when talking ground turkey, it’s a super-fast protein option. I have been in a Thanksgiving mood, so I made a Thanksgiving preparation two-ways: as a sauté and as a meatball turkeyball.

Thanksgiving Turkey Meatballs:

Turkey_Meatballs

Ingredients:

  • 8 ounces lean ground turkey (93% lean or better)
  • 3/4 cup fresh sage, rinsed, dried and diced
  • 1/4 red onion, minced
  • 1/2 tsp black pepper
  • 1/2 tsp dried rosemary
  • Topping: 1/3 cup pomegranate seeds

Directions:

Mix all ingredients together and form into 1″ balls. Cook at 375 degrees for 20-30 minutes, or until turkey meatballs reach an internal temperature of 165 degrees. Sprinkle pomegranate seeds over the top. Served here with kale chips (see below recipe).

Thanksgiving Turkey Sauté:

Thanksgiving_Turkey_Saute

Not the prettiest, but extremely tasty

Ingredients:

  • Same ingredients as above:
    • 8 ounces lean ground turkey (93% lean or better)
    • 3/4 cup fresh sage, rinsed, dried and diced
    • 1/4 red onion, minced
    • 1/2 tsp black pepper
    • 1/2 tsp dried rosemary
    • 1/3 cup pomegranate seeds
  • 1 Tbsp olive oil
  • Salt (to taste)
  • 1 slice bread, preferable sprouted whole grain, cubed
  • 1/2 tsp smoked paprika

Directions:

Sauté red onion in 1 Tbsp olive oil. Add turkey and cook for five minutes. Add sage, rosemary and pepper and continue cooking until turkey is no longer pink. Remove from heat (transfer to a plate) and sprinkle with pomegranate seeds and salt (if desired).* In same pan, add cubes of bread and sprinkle with smoked paprika. Toast the bread cubes and sprinkle around or on top of turkey mixture.

*I added my pomegranate seeds WAY too early in the cooking process, which is why they turned a gross red-brown color (see above picture). Thus, I recommend adding them once you remove the mixture from the heat to preserve that beautiful bright pomegranate pink-red.

Kale Chips:

kale_chips

Ingredients:

  • Kale (the more, the better!)
  • Cooking spray
  • Salt (I love using smoked sea salt)

Directions:

Preheat oven to 375 degrees. Remove kale from stems and rinse, dry thoroughly. Spread kale on baking sheet and spray with cooking spray. Sprinkle with salt and other other seasonings you like (suggestions: salt & pepper, garlic powder, cumin, curry powder) and bake for 20 minutes, or until desired doneness (I like mine extra crispy).

Kale is an excellent source of vitamins A and C and a good source of calcium and potassium. It’s also loaded with antioxidants. And kale chips….don’t even get me started. They are delicious, crispity crunchy and really do satisfy a chip craving.