Category: Recipe staples

Pea, Edamame and Farro Stir Fry

Stir fry’s are the one of the easiest meals to prepare. Once all the ingredients are prepped, the meal is ready in minutes and typically loaded with flavor and complexity. They also reheat perfectly and can feed a large group or family easily.

So many of you have reached out to me to tell me how much you enjoyed my other stir fry recipes like this one with tofu or this one with chicken– thank you! And you’ve shared with me some of the creative ways you have changed around recipes. That’s great! I love hearing from all of you. Several of you have asked if I had something with more vegetable protein or recipes without meat that would work great as a lunch, dinner, brunch item, or a simple meal for a book club or team dinner.  I have the perfect recipe for all of you!

My pea, edamame, and farro stir fry is easy, quick, and loaded with protein, nutrients and flavor. I love farro–it’s an ancient grain that is loaded with flavor and nutrients like fiber, protein and essential vitamins and minerals like vitamin B, zinc, and magnesium. Edamame is another nutrient-rich powerhouse that is loaded with protein (about 18 grams per cup), low in fat, and high in iron, fiber, calcium and magnesium. The combination of farro, edamame and peas add up to one delicious, nutritious meal.

This recipe can be customized any way you wish: try adding more vegetables, nuts, tofu, or whatever spice you like. The possibilities are endless!

Pea, Edamame and Farro Stir Fry

Serves 4

  • 2 teaspoons extra virgin olive oil, divided
  • 1 large egg, beaten
  • 1 small onion, thinly sliced
  • 2 cloves garlic, minced
  • Salt & pepper to taste
  • 2/3 cup cooked farro
  • 1 cup frozen peas, thawed and drained
  • 1 cup frozen edamame, thawed and drained
  • ½ cup julienned fresh basil
  • ¼ teaspoon paprika
  1. In a large skillet over medium-high heat, heat 1 teaspoon of extra virgin olive oil. When oil is hot, add the egg, stirring constantly, until egg is cooked, about 30 seconds. Transfer to a plate and set aside.
  2. Return the skillet to the heat and add remaining 1 teaspoon of extra virgin olive oil. Add onion and cook until softened, about 4 to 5 minutes.
  3. Add garlic salt & pepper, and cook until fragrant, about 1 minute.
  4. Add all remaining ingredients and  cooked egg. Cook, stirring occasionally, until farro, peas and edamame are heated through and thoroughly combined.
  5. Serve in bowls. Sprinkle with crushed peanuts, diced green onion, chives or finely chopped parsley.

Featured photo by Jonathan Farber 

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment

Easiest Baked Eggplant

My Italian heritage has instilled a love of Italian food from a young age. I have wonderful memories of my aunts cooking incredible meals on a Sunday in their kitchen in Brooklyn, then learning how to make those dishes myself with my father at our home for our own Sunday dinners. Italian food is truly unique, versatile, and world-renowned.

Italian food, however, especially in the United States, can often be unhealthy. It often contains lots of bad fats and other ingredients that, despite being unhealthy, can also cause some gastric upset like heartburn. I learned that with some simple modifications I could take away a lot of the unfavorable elements in some of my favorite family dishes without sacrificing any of the wonderful flavors and textures.

This is one of the easiest eggplant dishes.  The eggplant is delicious, crispy, and not greasy. While not the traditional way to make baked eggplant, this dish loses all the bad fats used for frying and cuts down on the prep time. Learned a simple trick for cutting eggplant into perfect slices every time: use a ruler and measure out ½ or ¼ inch increments along the eggplant. Put a toothpick or an imprint from a fork at each measured increment. When finished, use a knife at cut at each toothpick or on each fork mark. It couldn’t be easier!

The simple marinara sauce is rich, easy to prepare, and gives you some leftover over sauce to use later or freeze. This meal is perfect for reheating and it can be made in advance and frozen. It can be doubled for feeding larger crowds and is perfect to bring to a party or as a complete dinner for a family.

Easiest Baked Eggplant

Serves 6

  • 2 medium eggplants, peeled and sliced into ½ inch rounds
  • 4 tablespoons low fat mayonnaise
  • ½ cup seasoned breadcrumbs

Sauce

  • 2 tablespoons extra virgin olive oil
  • 2 cloves garlic, minced
  • 1 28-ounce can crushed tomatoes (I prefer Cento)
  • 1 28-ounce can tomato puree (again, I find Cento to be the best)
  • 2 tablespoons dried oregano
  • 2 tablespoons dried parsley (or ¼ cup chopped fresh parsley)
  • 2 bay leaves
  • 1 teaspoon onion powder
  • Salt and pepper to taste

Topping

  • ½ cup fresh grated mozzarella cheese
  1. Heat oven to 350F. Line 2 baking sheets with tin foil.
  2. Spread a thin layer of mayonnaise on each slice of eggplant then dredge through the breadcrumbs, pressing occasionally to make the breadcrumbs adhere to the eggplant rounds.
  3. Arrange the coated eggplant rounds in a single layer on the baking sheet. Bake 20 minutes until the top layer is golden brown. Flip the rounds and cook on the other side for 20 to 25 minutes until that side is golden brown also.  Remove from heat and set aside.
  4. Prepare the sauce: Heat the extra virgin olive oil in a large saucepan over medium heat. Sauté the garlic until tender, about 3 to 4 minutes, without burning. Stir in the crushed tomatoes, tomato puree, oregano and dried parsley (if using fresh parsley, add it last when the sauce is finished), bay leaves and onion powder. Reduce the heat to low and simmer, covered, for 40 to 45 minutes. Add salt and pepper to taste.
  5. Add 1 or 2 ladlefuls of marinara sauce to the bottom of a 9 x 13 baking dish or a lasagna pan. Add a layer of eggplant rounds then top with sauce. Repeat until all eggplant rounds are used or the baking dish is full. Eggplant rounds can overlap or can be cut to fit the corners of the dish or fill in gaps. Sprinkle with mozzarella cheese and cover with aluminum foil.
  6. Bake for 40 minutes. Remove from oven and remove the foil. Return to the oven and cook for an additional 15 to 20 minutes until the top is browned and bubbly.  Remove from oven and allow to cool slightly for 10 to 15 minutes. Slice and serve.

Options:

  • For more cheese flavor: sprinkle fresh grated parmesan cheese on top of each eggplant round or add it to the breadcrumb mixture.
  • For more vegetables: Add chopped spinach, Swiss chard or peas to each eggplant layer before adding a layer of sauce.
  • If sauce is too chunky: Use a handheld blender to carefully pulse the sauce several times to desired consistency. Or carefully spoon 2 to 3 ladlefuls of sauce into a blender and pulse 2 to 4 times to desired thickness or consistency. Return the sauce to the saucepan and repeat with additional ladlefuls of sauce as needed.

Featured photo by Salomé Watel 

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment

Spinach and Tomato Pasta with Poached Egg

I have come to appreciate how versatile eggs can be–they’re perfect for any meal at any time of the day. In previous posts I have given you some recipes that incorporate eggs like these Quinoa Kale Scrambled Eggs, this Tri-Color Fritatta, the Mom-lette, or this Quiche! Eggs are one of the easiest sources of protein and can be used in so many ways.

My Italian grandmother use fresh or leftover vegetables scrambled with eggs to create a hearty lunch or dinner that she would serve wedged inside Italian bread or two slices of white bread. Grandma was on to something: She knew that eggs were an inexpensive source of protein and she was never going to waste any food. In addition, paired with some form of bread or pasta a simple, wholesome meal becomes elevated to an easy, elegant, healthy, meal that can satisfy the whole family.

This is another simple recipe that provides protein, fiber and lots of flavor. Its perfect for a weeknight meal, a brunch dish, lunch with friends, or to bring to as a meal that makes several servings. This recipe can be easily doubled or tripled. Don’t be put off by poaching the eggs–that’s an easy skill that I can teach you in seconds. This recipe is delicious as leftovers and does double duty as lunch the next day or as a unique entrée for a party. 

Spinach & Tomato Pasta with Poached Egg

Serves 4

  • 8 ounces uncooked pasta (whole wheat, gluten free or low carb pasta is fine to use)
  • 2 tablespoons extra virgin olive oil
  • 2 large (or 6 Roma) tomatoes, seeded and chopped into 1-inch pieces
  • 1 garlic clove, minced
  • Salt & Pepper to taste
  • 2 cups loosely packed baby spinach
  • ½ teaspoon paprika
  • ½ cup chopped fresh basil
  • ¼ cup fresh grated Parmesan cheese
  • 4 poached eggs
  1. Cook pasta according to package directions and set aside.
  2. In a large skillet over medium-high heat, heat extra virgin olive oil. Add tomatoes, garlic, salt and pepper. Cook, stirring often, until tomatoes are soft, about 8 to 10 minutes.
  3. Add spinach and paprika. Cook, stirring occasionally, until spinach is wilted.
  4. Add tomatoes and spinach mixture to pasta and toss to combine. Top with basil and Parmesan. 

If using the poached egg:

This is the easiest way to make a poached egg!!

  1. In a small, shallow skillet bring 2 inches of water to a slow boil (e.g. bubbles at the corners but not the full rolling boil you would use for making pasta).
  2. Add 1 tablespoon white vinegar.
  3. Carefully crack open each egg over a strainer or slotted spoon. Allow the extra, thin egg white to drain off, leaving only the yolk and the thicker, denser egg white closest to the yolk.
  4. Stir the water is a large circle 4 to 5 times to create a small whirlpool. Slowly add 1 egg at time into the center of the whirlpool. Poach for 3 minutes.
  5. Turn off the heat, remove from heat, and cover the pot until ready to use.
  6. Remove 1 egg at a time, draining off or tapping off any excess water before placing onto the pasta.

Featured photo by Eaters Collective 

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment

Incredible Flatbreads

I love the current flatbread craze! Flatbreads are a blank canvas where you can create different flavor profiles that taste delicious and are also healthy.

A Versatile Recipe

They are the ultimate in versatility: they take no time to make, the recipe can be doubled, tripled or quadrupled depending on the number of people you’re serving. You can be make them in advance and freeze for use when needed, they require no yeast or rising so they save time, and there are no limits to the toppings you can use.

Make the flatbread wider to turn it into a wrap, or make it smaller for the perfect empanada or a different type of dumpling. The possibilities are endless!!

Use What You Have

There are pre-packaged commercial flatbreads available, but this recipe is so easy that you can easily make your own. Below are different versions of my favorite flatbreads that are healthy, delicious and satisfying. Change up the flavors and use what you have on hand in your refrigerator, from your garden or what’s available at your local grocery store.

You can’t go wrong with this recipe, and the base flatbread can work for a breakfast, brunch, lunch, dinner, snack, or party food. It works great as a brunch entrée or for a hostess gift, and it’s perfect to give as a gift to a family to reheat or use as they need it. The possibilities are endless!

Incredible Flatbreads

Makes 4 to 6 servings per flatbread

Basic Flatbread

  • ½ cup all-purpose flour (or gluten free flour or whole wheat flour) plus additional for dusting the rolling surface
  • ½ teaspoon salt
  • ¼ to ½ teaspoon of baking powder (more baking powder makes a fluffier flatbread with dough bubbles)
  • ½ cup plain yogurt
  1. Whisk flour, salt and baking powder in a medium bowl.
  2. Add in yogurt and stir until combined.
  3. Lightly dust a work surface with flour and turn out the dough onto the floured surface. 
  4. Knead dough until smooth, about 1 to 2 minutes.
  5. Divide dough into 2 pieces. Wrap in plastic wrap and allow to rest in refrigerator or cool place for 15 to 30 minutes. (If doubling or tripling the dough the number of cut pieces will also increase).
  6. Roll 1 piece of the dough on the lightly floured surface to 1/8-inch thickness. Sprinkle with flour to prevent sticking.
  7. Heat a medium skillet or a cast iron skillet over medium heat. Cook flatbread until golden, fluffy with some dark charred spots about 2 minutes per side.

Spinach and Mushroom Flatbread

Try adding pieces of diced grilled, baked or poached chicken if desired

  • 1 tablespoon extra-virgin olive oil
  • 8 ounces baby portobello mushrooms (or use white or shitake mushrooms)
  • 1 shallot, chopped
  • ¼ cup shredded Mozzarella cheese
  • ¼ cup grated parmesan cheese
  • ½ cup chopped spinach
  1. Preheat oven to 350F. Line a baking sheet with parchment paper and top with 2 flatbreads.
  2. In a large skillet, heat extra virgin olive oil over medium heat. Add mushrooms and shallots and cook 2 to 3 minutes until mushrooms are fragrant and tender and the shallots are wilted.
  3. Add spinach and sauté 1-2 minutes.
  4. Spread mushroom and spinach mixture on flatbread and top with mozzarella cheese.
  5. Cook 10 to 12 minutes until bubbly.
  6. Allow to cool slightly and serve.

Vegetarian Flatbread

  • 1 medium sweet potato, peeled and diced into 1-inch cubes
  • 1 medium yellow onion, peeled and diced
  • 1 medium green zucchini, diced into 1-inch cubes
  • 2 carrots, peeled and diced into 1-inch cubes
  • 1 beet or medium purple potato, peeled and diced into 1-inch cubes
  • 1 parsnip, peeled and diced into 1-inch cubes
  • 2 tablespoons extra virgin olive oil
  • ½ teaspoon salt 
  • ½ teaspoon pepper
  • Optional: ½ cup fresh grated Parmesan cheese or Fontina cheese
  1. Heat oven to 350F. Line a baking sheet with parchment paper. 
  2. In a large bowl, combine all diced vegetables, salt and pepper and stir to combine.
  3. Spread vegetables onto baking sheet. Bake 10 to 15 minutes until slightly browned, stirring midway through baking.
  4. Remove from heat and cool slightly.
  5. Line second baking sheet with parchment paper and top with 2 flatbreads.
  6. Top each flatbread with browned, roasted vegetables. Sprinkle with cheeses if using.
  7. Cook 10-12 minutes until vegetables are softened and caramelized and cheese (if using) is melted and bubbly. Remove from oven and cool slightly.  Slice into 4 equal pieces for easier serving.

Pesto, Spinach, & Cheese Flatbread

  • 1 tablespoon extra-virgin olive oil
  • 1 cup spinach, finely chopped
  • 1 clove garlic, minced
  • 1-2 teaspoons pesto (try my recipe for Perfect Pesto!)
  • ½ cup fresh mozzarella, shredded
  • ¼ cup fresh grated Parmesan cheese
  1. Preheat the oven to 350F. Line a baking sheet with parchment paper. Place 2 prepared flatbread crusts on the lined baking sheet.
  2. In a medium skillet, head extra virgin olive oil over medium heat.
  3. Add spinach and garlic and sauté until wilted, about 1 to 2 minutes.
  4. Spread the spinach mixture on the flatbread crusts.
  5. Top with Mozzarella and parmesan cheeses.
  6. Drizzle pesto evenly over flatbreads.
  7. Bake 12 to 13 minutes until the top is golden and bubbly. Remove from oven and allow to cool slightly before slicing or serving.

Featured photo by Jade Wulfraat

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment

Vegetable Casserole

I am from the generation where people bring a casserole to someone’s house for any occasion. Whether it is a celebration or show of support, casseroles had three things in common: They feed many, store well in a refrigerator or freezer, and are always satisfying and comforting. A lot of casseroles are made with soup, meat, cheeses, pasta, and a topping of breadcrumbs. While delicious, they are often loaded with sodium, fat, and unnecessary calories that make the least healthy choice for a meal.

But I still love the concept of a casserole: A large tray of good food full of flavor that is warm, welcoming, soothing or comforting. I decided to explore some of the traditional recipes that I have from family and friends and see how I could turn the casserole concept around. My version is great for pregnant women, families, or kids. This recipe takes focuses on maximizing the flavors of vegetables, most of which are available at any time of the year. 

This casserole is packed with healthy nutrients and fiber. The vegetables, when layered and cooked slowly in the oven, blend together to create incredible flavor and works great as a main course or  side dish. Its perfect reheated or as a lunch, brunch dish, entrée at a party, or to bring to someone who is vegetarian or gluten-free.

You can use any kind of vegetables that are in season and it works very well with fall root vegetables, spring greens, or even adding in some of summer’s best fruits or vegetables. It’s completely versatile! Try this the next time you want to change up a traditional casserole or impress guests with an easy recipe – and the possibilities of vegetable and cheese combinations is endless! 

Vegetable Casserole

Serves 6

  • 3 plus 2-4 tablespoons extra virgin olive oil 
  • 2 medium green zucchinis, sliced into ¼ inch strips lengthwise
  • 2 medium, narrow eggplants, seeded and sliced into ¼ inch thick strips lengthwise
  • Salt and pepper to taste
  • 1 medium shallot, minced
  • 2 garlic cloves, sliced
  • 1-pound (about 10 to 12) plum (Roma) tomatoes, seeded and diced into ½ inch cubes
  • 6 ounces fontina cheese, shredded
  • ¼ cup chopped fresh basil
  • 1/3 cup Panko or dried seasoned  breadcrumbs
  1. Preheat oven to 425F.
  2. Grease 2 baking sheets with 1 to 2 tablespoons of extra virgin olive oil. Put zucchini slices and one sheet and eggplant slices on the second sheet. Brush the slices with 1 tablespoon extra-virgin olive oil and season with salt and pepper. Bake 15 minutes until vegetable slices are tender. Remove from oven and allow to cool slightly.
  3. In a large skillet, heat 2 tablespoons of extra virgin over medium high heat. Add the shallots and cook over until softened, about 3 to 4 minutes. Add tomatoes and cook until slightly softened, about 2 to 3 minutes. Season with additional salt and pepper.
  4. Grease a baking dish (8 x 8 inch for a thicker casserole or 9 x13 inch for thinner, shorter casserole) with vegetable spray or additional teaspoon of extra virgin olive oil. Layer half the eggplant and spread ¼ tomato mixture on top. Scatter half the fontina cheese and basil next.
  5. Layer ½ zucchini and then an additional ¼ cup of the tomato mixture, remaining basil, remaining eggplant and zucchini. Top with any remaining tomato mixture and fontina cheese.
  6. Mix panko breadcrumbs and 1 tablespoon of extra virgin olive oil and sprinkle over casserole.
  7. Bake for 20 to 25 minutes until bubbly and crisp. Remove from oven and let stand 5 to 10 minutes before slicing and serving. Serve hot or warm. Serve with a fresh green salad, tossed mesclun salad, alongside fresh fruit, or with a piece of toasted whole grain bread.

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment
Pork pot roast with carrots, rutabaga and turnips in a dutch oven

Pork Pot Roast

I have always been a fan of good old comfort food like ratatouille or veggie lasagna. But sometimes comfort food feels boring and predictable. While I appreciate the classics, with meals like a pot roast, there’s a chance to push the envelope a little bit and reinvent your favorites by changing up the flavor profile.

Pot roast is a meal that can be modified and made even more delicious. Traditional recipes call for different cuts of beef to be cooked slowly in a rich sauce with vegetables and seasoning. However, when you modify it, you create even bolder, brighter flavors with a recipe that is simple to prepare and make a sensational meal– and leftovers!

This pot roast uses pork instead, and you can pick any cut of pork you prefer like shoulder, picnic cut, loin, or roast. Instead of carrots, celery and potatoes, you use flavorful root vegetables like rutabaga, carrots, onions, and parsnips that meld together to make a delicious sauce and side dish.

Add in unique seasonings like garlic, bay leaf and some apple cider vinegar to bring out the flavor of the braising sauce and the vegetables. You can customize it in so many ways; add tomatoes, different types of potatoes, jicama, apples, pears, peas, or any kind of greens. The possibilities are endless!

Pork Pot Roast

  • 3-4 pound pork roast (or shoulder)
  • Salt and pepper to season pork
  • 2 tablespoons olive oil
  • ¼ cup apple cider vinegar
  • 4 large carrots, cut into 1- inch pieces
  • 2 large parsnips, cut into 1- inch pieces
  • 1 large onion, cut into 8 pieces
  • 3 rutabaga or yellow turnips, cut into 1- inch pieces
  • 2 garlic cloves, coarsely chopped
  • 2 bay leaves
  • 2 cups low sodium chicken broth 
  • Optional:  ¼ cup dry white wine 
  1. Preheat oven to 300F.
  2. Salt and pepper all sides of the roast. Heat oil over medium-high heat in a large Dutch oven.
  3. Brown the roast on all four sides, 3-4 minutes per side. Set aside on a platter.
  4. Add all vegetables and garlic to the Dutch oven and stir to combine. Add apple cider vinegar and combine.
  5. Add chicken broth (and wine if using) and stir to combine. Nestle pork roast on top of vegetables, cover, and cook for 2 hours.
  6. Remove from oven and let stand for 20 minutes. 
  7. Place meat on a platter and surround with the vegetables. Drizzle the meat and vegetables with sauce or juices. Slice and serve. 

Featured photo by Charles 🇵🇭 

Paul Quinn, PhD, CNM -Prenatal PossibilitiesLeave a comment
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