As a veteran of eating healthily, I seek out food that is delicious and nutritious.
For example, this chopped Vietnamese-style salad reminds me of eating a spring roll. It’s light, healthy, crunchy and refreshingly full of flavor. Serve it as a side dish, a topping for grilled or roasted fish, or fish en papillote—cooked inside a parchment paper wrapping.
As the food bakes and gives off steam, the parchment puffs up, enveloping the flavors in the packet. It works perfectly with the Vietnamese-style chopped salad. Present the packets at the table, so each person can experience the delicious aromas as they open it, and then pass the salad.
As an alternative to potatoes or rice, try a mung bean pilaf. Mung beans, which taste similar to lentils, are most commonly used to grow bean sprouts that are found in Chinese cuisine. You’ll be pleasantly surprised how delicious they are in soups, salads, or as a pilaf.
Bon healthy appétit!
Chopped Salad, Vietnamese Style(Serves 4)1/2 small Napa cabbage, shredded
6 romaine leaves, shredded
2 carrots, peeled and julienned into matchsticks
1 small cucumber, chopped
1/2 red onion, finely diced
1 bunch watercress, tough stems removed
10 sprigs flat leaf parsley, Thai basil, mint and cilantro, tough stems removed
1/2 cup cashews or peanuts, roasted, salted and roughly chopped
For the dressing:
Juice of 3 limes
1 tablespoon rice wine vinegar
2½ teaspoons tamari or gluten-free soy sauce
1/4 cup fish sauce, to taste
1½ teaspoons spicy toasted sesame oil
2 tablespoons raw honey
1 large clove garlic, minced
1 slice fresh ginger, about the size of a quarter, minced
1 large shallot, mincedTo prepare:Toss cabbage, romaine, carrots, cucumber and onion together in a mixing bowl.
Roughly chop watercress leaves and herbs.
Stir them into the vegetables.
In a small bowl, whisk lime juice, vinegar, tamari, fish sauce, sesame oil, honey, garlic, ginger and shallot together in a small bowl.
Taste and adjust the seasonings.
Stir half of the nuts into the dressing.
Drizzle just enough dressing over the salad until coated.
Sprinkle remaining nuts on top and serve at once.Fillet Of Sole En Papillote(Serves 4)4 cups spinach leaves, washed and spun dry
4 5-ounce fillets of sole, flounder or yellowtail snapper
Sea salt and freshly ground black pepper, to taste
Freshly squeezed lemon or lime juice
Toasted sesame oil or olive oil, to taste
4 large pieces parchment paperTo prepare:Preheat the oven to 400°F.
Rinse fish and pat dry with paper towels.
Divide spinach among the 4 pieces of parchment paper.
Place fillets on top.
Season the fish with salt, pepper and lime juice. Sprinkle oil to taste.
Pull opposite sides of the parchment together, in the center, over the fish.
Fold the paper into small tight folds, until the paper meets the fish.
Fold in the remaining edges to seal the ends.
Tuck them under the packet.
Arrange the 4 packets on a sided baking sheet.
Place the packets in the preheated oven.
Roast until the fish is opaque and flakes with a paring knife, about 7 to 10 minutes.Sprouted Mung Bean Pilaf(Serves 4)1 cup sprouted mung beans
Olive oil for sautéing
1 medium onion, chopped
1 large clove garlic, minced
2 cups chicken stock, hot
Salt and freshly ground black pepper
Red pepper flakes, to taste
1 red bell pepper, diced, or
1 ripe tomato, seeded and diced
Few pinches flat leaf parsley or celery leaves, mincedTo prepare:Soak sprouted mung beans in warm water, covering them by 2 inches.
Cover with plastic wrap.
Set aside for 1 to 6 hours.
Drain well.
Coat the bottom of a heavy casserole dish or saucepan with oil.
Place over moderate heat.
Add onion.
Sauté until it begin to soften.
Add garlic.
Cook until the vegetables are aromatic, soft and translucent.
Add soaked beans.
Sauté until they glisten.
Season with red pepper flakes, to taste.
Add stock.
Bring to a boil.
Reduce the heat.
Cover and simmer until the beans are tender and the stock is absorbed, about 35 to 40 minutes.
Taste and adjust the seasonings.
To serve, top with red bell pepper or tomato.
Sprinkle with parsley.
on Mar 14, 2014