Healthy Harbor Hub

Santa Barbara Spot Prawns with Olive Tapenade

Ingredients:

½ cup quinoa, pre-rinsed
1 cup water

Orange and ruby grapefruit, peeled and diced
1-pound wild Santa Barbara spot prawns
Salt
Half a lemon
Store bought green olive tapenade
Olive oil to drizzle
Chopped mint, parsley, and chives for garnish
Lemon herb oil to drizzle
Micro-cilantro to garnish

Instructions:

Toast the quinoa in a saucepan set over medium heat for 10 minutes (stirring frequently) until it turns reddish brown in color. Add water and cover the pot with a lid. Reduce the heat to low and simmer for about 10 minutes or until the water is fully absorbed. Turn off the heat and let it steam for another couple of minutes.

Add the chopped grapefruit.

Preheat your grill. Season the spot prawns with salt, and place them on a grill over medium heat (keep the shells on as it helps keep the spot prawns moist). Grill the spot prawns for two to three minutes on each side, being careful not to burn them. They should be pink in color when they’re finished grilling. While the grill is still hot, add the lemon and grill it for another two minutes or until a nice char begins to form.

To plate, spread a generous amount of olive tapenade on a plate, and add the toasted quinoa salad with the chopped grapefruit. Drizzle olive oil over the top, and sprinkle it with chopped mint, parsley and chives.

Place the cooked spot prawns in a shingled fashion, head-to-head. Spoon lemon herb oil over the spot prawns, garnish the salad with micro-cilantro and serve with the charred lemon.
Foodista

Originally from southern Germany, it is prepared by rolling sauerkraut or stewed cabbage in the dough like noodles, and then stewing in hot broth. Adding bacon and caraway seeds is the secret that makes this humble dish extra delicious. The dish is very filling and I don't think it needs any side dish.

Ingredients
For the pasta dough:
200 g all-purpose flour
1/2 tsp salt
2 L-sized eggs, whisked
1-2 tbls water
For the filling:
180 g small bacon or pancetta cubes
450 g shredded sauerkraut, washed and drained
1 tsp caraway seeds
1 tsp sugar
For cooking and serving:
1 tbs butter
1/4 cup (50 ml) beef broth from a little bit of the cube or water
1/4 cup fresh chives, finely chopped or
5 g dried chives
Foodista

Mexican-Style Casserole
From Capper's Farmer

1 can (10.75 ounces) condensed cheddar cheese soup
1/4 cup milk
1 package (1 ounce) fajita seasoning mix, divided
1 pound ground beef (or turkey for a lighter version)
1 can (10.75 ounces) condensed golden mushroom soup
1/2 cup water
1 tablespoon chili powder
1 1/2 teaspoons crushed dried oregano leaves
12 (5- to 6-inch diameter) corn tortillas
Chopped tomatoes, optional
Sliced green onions, optional

Salmon and Brown Rice Bowl with California Avocado Hollandaise Sauce, Shiitake Mushroom Relish and Ginger Kale

Ingredients:

1 cup brown rice
1 1/4 cups water
1/2 shallot, diced
1 clove garlic, minced
2 Tbsp. grated fresh ginger
3 Tbsp. rice wine vinegar
1 Tbsp. white (shiro) miso
1 1/2 Tbsp. tahini
5 Tbsp. canola oil
1 tsp. salt
4 (4-oz.) portions of wild salmon (preferably Bristol Bay Sockeye)
1/2 Tbsp. olive oil
2 Tbsp. sesame seeds, toasted
4 oz. kale, washed, stemmed and torn into bite size pieces

California Avocado Hollandaise (see recipe below)

Shiitake Mushroom Relish (see make ahead recipe, below)

Shiitake Relish
3/4 lb. shiitake mushroom caps, wiped clean
3 Tbsp. olive oil
1/8 tsp. kosher salt
1 tsp. freshly ground black pepper
1 Tbsp. parsley, minced
1 ripe, fresh large California avocado, peeled, seeded and diced
1 Tbsp. balsamic vinegar
2 tsp. fresh lemon juice

California Avocado Hollandaise
1 shallot, diced
1 cup rice wine vinegar
2 egg yolks
8 oz. (2 sticks) butter, melted and hot
1 ripe, fresh California Avocado, peeled, seeded, and pureed
1/8 tsp. sea salt
1/2 tsp. lemon juice

Directions:

Step 1: Preheat oven to 450 degrees F.

Step 2: Wash rice in a bowl in the sink until the water runs clear.

Step 3: Combine shallot, garlic, ginger, red wine vinegar, miso and tahini in a bowl and whisk to combine.

Step 4: Gradually add canola oil until incorporated, and then salt. Set aside.

Step 5: Brush the salmon portions with olive oil and coat with sesame seeds.

Step 6: In a sauté pan over medium heat, sear the salmon flesh side down for three minutes, then flip and sear for 2 additional minutes until done.

Step 7: Put the kale in a bowl and toss ginger dressing to coat the leaves.

Step 8: To serve, divide the rice among 4 deep bowls, and ladle 3 oz. of hollandaise over each bowl.

Step 9: Top rice with ginger-dressed kale, sautéed salmon and shiitake relish, dividing everything evenly.

For the Shiitake Relish:
Step 1: Put the mushroom caps on a baking sheet and toss them with the oil and season with salt and pepper.

Step 2: Spread them out evenly then roast in the oven until tender and browned, stirring occasionally, about 20 minutes. Remove from oven.

Step 3: Thinly slice the caps and put them in a bow and allow to cool.

Step 4: Add the parsley, avocado, vinegar, and lemon juice.

Step 5: Taste and season again with salt and pepper (if needed).

Step 6: Set aside at room temperature.

For the California Avocado Hollandaise Sauce:
Step 1: Place shallot in a saucepan over medium high heat and add the vinegar, allowing the mixture to reduce until only a few tablespoons of syrupy liquid remains.

Step 2: Cool mixture, and then pour into a metal bowl.

Step 3: Add the egg yolks, whisking until incorporated.

Step 4: Place bowl over a double boiler of simmering water, and begin drizzling in the hot melted butter, slowly and gradually, until emulsified.

Step 5: Whisk in the avocado puree, season with salt and lemon juice.

Step 6: Keep warm until ready to serve.

Source: Foodista

Beetroot Feta Salad
Ingredients
- 1 cup Beetroot- grated
- 1 tablespoon Mazola oil
- 1/2 teaspoon Dried rosemary
- 100 grams Feta cheese, cut into cubes
- 1 clove Garlic, sliced
- 2 tablespoons Olive oil
- 2 tablespoons Raspberry or red wine vinegar
- 60 grams Salad leaves
- Salt and black pepper to taste
- 1 Shallot, finely chopped
Preparation
Heat the olive and Mazola oils in a skillet.
Add in the chopped shallot and sliced garlic. Stir-fry for over medium heat until lightly golden. Stir in the dried rosemary, tip in the beetroot wedges, and stir for a few minutes, allowing the flavours to develope.
Remove from the heat and leave to cool. Take out the beetroot wedges and put them into a salad dish together with the salad leaves.
Pour the vinegar dressing over the beetroot and salad leaves. Toss gently to mix through. Finally, just before serving, toss in the feta cheese cubes and taste for salt and pepper.
Source: Foodista

Chicken with Vegetables:

Ingredients:

2 boneless, skinless chicken breasts
1 tablespoon olive oil
1 teaspoon thyme
1 teaspoon rosemary
Salt and pepper to taste
1 red bell pepper, sliced
1 yellow bell pepper, sliced
1 zucchini, thinly sliced
1 onion, sliced
2 cloves garlic, minced
1 cup quinoa (rinsed)
Instructions:

Heat olive oil in a preheated skillet.
Sear the chicken over medium heat until golden brown on both sides.
Sprinkle with thyme, rosemary, salt, and pepper.
Add onions and garlic, and sauté until onions are soft.
Add zucchini and peppers, sauté for an additional 5-7 minutes.
Add rinsed quinoa and two cups of water. Bring to a boil, then reduce heat, cover, and simmer until quinoa is cooked (about 15 minutes).
Check seasoning, and adjust to taste.
Serve garnished with fresh herbs or a splash of lemon juice.
This dish is rich in protein, vitamins, and fiber, promoting a sense of fullness and supporting overall health.

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