Not only is this salad beautiful to look at but it’s really wonderful to taste too and enjoy and savor, because you will be for a while as it’s pretty large salad.
When you get done eating this you will not be hungry for a long time. Included in it are some of today’s superfoods of tuna that’s very high in protein and good for your brain, and high in selenium. Then joining the quartet are chickpeas which are very high in fiber and protein, and feta cheese, which is very low in fat in calories for the most part.
- Good quality kitchen scale put your bowl that you’re going to eat in on it first before turning it on.
- Set your scale to ounces and measure out 2 oz of baby organic spinach, filling and tell you’ve got 2 Oz.
- Zero out your scale again, and then fill your bowl until it says 2 oz feta cheese.
- So your scale to grams now and then fill it with chickpeas until it reads 130 grams.
- Open 1 Starkist low sodium tuna packet that is 130 G. (You don’t have to weigh this. It’s already premeasured in single serving packages that you simply tear open.
1 tablespoon of pine nuts, used Trader Joe brand.
- 2 teaspoons of Good Seasons Italian salad dressing. The recipe I used was made with half water and half oil, so you can use twice as much of it. The dreswing adds richness and healthy omega-3 fatty acids to your salad yet still captures the flavor of the dressing.
- I made my Good Seasons Italian dressing with extra virgin olive oil which is really good for you. You can also make it with grapeseed oil which has a very high amount of vitamin e in it, Pompeian brand has 25% vitamin E Period a huge difference over olive oil.
- Without the salad dressing it comes in at 430 calories.
- One 14 oz can lentils, rinsed and drained
- One 14 Oz can pinto beans, rinsed and drained
- Two tablespoons Chopped Ortega mild Chiles
- 2 tbsp sliced black olives
- 2 tablespoons Rotel tomato pepper and onion mix
- Two large eggs
- 2/3 cup 50/50 mix of crimini mushrooms and baby carrots that have been chopped
- 2/3 cup shredded cheddar cheese
- 3/4 cup Blue Diamond almond flour, the finely sifted variety
- 1/2 cup plain dry Progresso bread crumbs
- 2 teaspoons Mrs. Dash salt free Southwest chipotle seasoning
- A sprinkling of fresh, premium quality garlic powder or 3 teaspoons minced garlic
- 1/4 cup each of chopped walnuts and sliced almonds that have been finely ground in a food processor or Ninja or Magic Bullet food processor. (You don’t want it to be finely ground you want to have some texture to it.)
- About 2 cups of plain dry Progresso bread crumbs to dredge the veggie burgers in before frying in grapeseed oil.
Recipe and all images by Paulette Motzko.
November 2017. 5:40 p.m.
- Mash the drained and washed beans in a large bowl with an old fashioned potato masher. This way you can control how fine the beans are mashed. I like the texture in my veggie burgers so I like some of the beans left whole.
- Add in the olives, green chiles and Rotel tomato onion chili mixture jelly with a large heavy spoon.
- Add in the two eggs and continue mixing.
- Add and the almond flour, and bread crumbs and continue mixing along with the mushrooms and carrots then cheddar cheese then seasonings.
- Mix well, until the mixture feels right and you can form into patties.
- This will make 14 patties.
- In a large nonstick skillet put some of the grapeseed oil in the pan and heat to medium-high heat.
- Turn on your vent over your range, to make sure that there’s no smoking whatsoever.
- Form into 14 or 15 patties, you can use a stainless steel ice cream scoop for this if you like. Take the formed patties and then just dredge each veggie burger patty into some of the bread crumbs and then pan fry on each side until both sides to guarantee that the patties are nicely browned.
- 1 pound ground turkey
- Shredded mozzarella, between 1/4 cup + 1/2 cup, depending on how rich you want your meatloaf. You can also sub in cheddar cheese if you like.
- Kraft parmesan Romano cheese- one half cup
- Applegate turkey bacon, 5 slices browned in a skillet with a little water- it keeps the turkey bacon tender and also ensures that nothing will stick to your pan.
- Italian seasoned bread crumbs- up to 1/2 cup of breadcrumbs can be added, depending on how moist you want your meatloaf or your own dry bread crumbs
- Mrs. Dash Italian salt free seasoning, to taste.
- Minced garlic, if desired, to taste
- 2 cups or more baby spinach
- Two large eggs
- Paul Newman’s Garlic Basil Marinara, or your own homemade marinara sauce or whatever brand you want. You can also use plain tomato puree here and then season it accordingly. About 1/4 cup added to the meatloaf mixture in 1/4 cup added to the top of the cooked meatloaf before serving.
- You’ll need a medium size microwavable casserole dish, preferably stoneware or Pyrex.
- KitchenAid mixer, or heavy duty mixer or a really sturdy wooden spoon to start with.
Friday November 10th 2017.
12:38 p.m. Finished recipe updated 12:54 p.m
Simply mix all the ingredients well together, either by a mixer or by hand with a large heavy wooden spoon or steel spoon with a spatula on the end of it. It makes it easy to scrape it out of the bowl and form into whatever receptacle you want to make it in.. I like a large casserole dish or a round souffle Dish as I used in this recipe that’s microwavable. You can also make this in a standard loaf pan, if desired.
Bake on high in your microwave for 10 to 15 minutes, until a digital thermometer registers at 150 degrees Fahrenheit.
I would suggest checking it at 10 minutes cooking time, and then see how it’s doing, testing with a digital instant read thermometer.
If it hasn’t reached 150 degrees simply just cook a little more.
The temperature test never fails. For turkey it is 150 degrees.
- 2 chicken breasts
- Baby spinach
- Part skim mozzarella
- Pablo bread crums
- Reggiano parmesan
- Organic Italian seasoning
Simply pound out the chicken breast
Dredge the chicken breast in a mixture of one fourth cup Panko bread crumbs and a couple tablespoons of Reggiano Parmesan cheese with Organic Italian seasoning added to your liking.
Then lay on top of it the baby spinach, the shredded mozzarella and a little bit of the pesto and wrap the chicken breast up jelly-roll Style with two toothpicks holding it together.
Fry the chicken roll in a nonstick skillet with a little bit of extra virgin olive oil in it. Cook on one side on medium-high, until it’s browned. Turn over and do the same on the other side.
Bake the browned chicken roll in a 375-degree convection or regular oven for about 15 to 20 minutes.
After cooking in my slow cooker for 8 hours, until very tender. It may vary for you just cook them in your slow cooker until they’re tender and you can cut them with a knife easily.
I scooped out the seeds and all the pumpkins and discarded them. I know you can do a trillion things with those pumpkun seeds but to pick them out of all the stuff that coMrs out of the pumpkins, wasn’t on my list! If one of you wants to tell me an easy way to separate pumpkin seeds from the fibrous flesh, just let me know and I’ll try it next time!
There is only one of me and I am sick with a cold and it’s a miracle I was able to do this. I enjoy cooking but not so much the dishes! 😉
Make ahead tip:
The cooking of the pumpkin could be made ahead or even cooked overnight. And then use your immersion blender or you can put it in the food processor the next day adding the other ingredients.
I will be turning my still life digital painting into a wonderful southwestern Native American soup.
To this wonderful, soul satisfying Autumn soup brimming with flavors from America.
The ingredients highlight two of the “Three Sisters” in Iroquois mythology corn and pumpkin together. They are very nicely in this wonderful very American soup.
First I will be cooking the pumpkins first, which I will do in my very large, oval shaped, transportable Crock Pot.
Another test pumpkin is cooking in a small round pan with water at 400 degrees for 40 minutes and 20 minutes at 300 degrees, in my Cuisinart convection oven.
My test worked nicely.
“Pumpkins are squash, corn and beans are known as the three sisters in Iroquois mythology and were Mainstays of the Agricultural societies of the Americas before the European Conquest” – Jeffrey Alford & Naomi Duguid.
- After the pumpkin was cooked I took and removed as much of the skin as I could, and the rest I figured I would just pulverized it. After all we eat the skins of zucchini and other squashes so I couldn’t see how it harm me, and it didn’t, plus it gave the soup a pretty color and added fiber.
- I took my Cuisinart immersion blender that I so Happily One on Foodbuzz.com, when I was a Featured Publisher there. I probably still would be but I decided to build my own sites instead of investing my efforts there. I made some great friends there like Chef Chuck Kerber. There was a cooking contest created by John Spottingwood and out of all the people in the world- I won the contest and the Cuisinart immersion blender food processor set. So it’s a very special immersion blender almost 10 years later from the time I won it.
- I’ve been added to cups of the Cascadian Farms frozen corn that I had thought on the range for an hour, and then took the blender and mixed all of it together, including the sauteed onions that I cooked in the microwave for 3 minutes to soften.
- I stirred in some new Mexican chili powder and little bit of salt and another seasoning that would go really well with it is the Mrs. Dash Southwestern Chipotle salt free seasoning.
- Serve this with cornbread biscuits, home made bread or whatever you like.
Adapted from Jeffrey Alford & Naomi Duguid, from “Flatbreads & Flavors.”
Text written by and compiled by Paulette Motzko. Recipe adapted from Flatbreads and Flavors recipe by Jeffrey Alford and Naomi Duguid
Photography and Digital Photo Arts by Paulette L. Motzko, PLM Studios, Las Vegas, Nevada.
Copyright October 2017.
October 19th 2017 12:54 P.M
Updated October 20th, 2017
Recipe adapted by Paulette Le Pore Motzko
From Pumpkin and Corn Soup from Flatbreads & Flavor’s by Jeffrey Alford and Naomi Duguid.
- 2 tablespoons corn oil, canola or olive oil
- 1 medium yellow or white onion, diced and sauteed. I simply put the 2 tablespoons oil and chopped onion in a clay microwave proof casserole for 3 minutes, stirring every minute. That way my eyes didn’t water!
- 1-1/2 pounds peeled and seeded pumpkin, 4 cups, cut into 1 inch cubes.
- 2 cups Cascadian Farms frozen organic corn
- 4 cups organic low sodium chicken broth (or you can use vegetable stock if you like
- 1 teaspoon salt, or to taste
- Ground New Mexico chile pepper to taste
- Garlic to taste
- Three 2.6 oz. Packages of Starkist low sodium chunk light tuna in water
- One egg
- Mrs. Dash lemon pepper seasoning
- About 1/2 teaspoon of fresh thyme. I used some Winter Thyme that I grew that was non GMO, and open-pollinated from Sustainable Seed Company. It’s an awesome seed company they really high quality.
- About 1/4 cup – 1/2 cup of Panko bread crumbs. It depends on how big your egg is and the kind of tuna you use. Just mix it up Panko bread crumbs so that the egg binds with tuna, it holds together nicely. You don’t want to add too much bread crumbs though, or else it’ll make your cakes dry.
Once you mix everything together form into patties and then dip again into the Panko bread crumbs period on a Clean Plate set aside the formed patties and bring to a hot skillet, preferably non-stick, I use my copper chef pan, which he eats really fast and you really don’t have to use much oil at all in it in the pan. When I’m making something like this I just brush on some extra virgin olive oil in the pan, and that’s enough to cook it and brown the Panko bread crumbs. I also push the browned patties against the side of the pan to brown the sides of the patties without having to fry them in deep oil.
Serve with lemon wedges parsley, which I didn’t have, tartar sauce, mayonnaise vegan or regular, or catch up like my mom used to serve with hers. Mom made her tuna patties with crushed-up Ritz crackers, which makes it really good and you can also alter the recipe in that way and just make him with Ritz crackers if you want mom would be really happy I know.
Recipe, photography and digital photo arts by Paulette Le Pore Motzko.
The easy how to coming soon!
Feta cheese-2 Tablespoons
Cage free brown eggs-3
Organic baby spinach leaves or organic kale-about 1/4 cup
Nonfat milk, unsweetened West Soy Soymilk-whichever you prefer about 1 tablespoon milk product to one egg. If you didn’t want to use eggs out of an eggshell the way nature made him you could use egg substitute as and just substitute 3/4 cup of egg substitute for the three eggs.
2% evaporated milk can be substituted also to make a richer quiche.
MRS DASH Garlic and Herbs SALT FREE SEASONING
Shown here with Fruit Ambrosia and Chicken & Apple Sausages.
Recipe will be coming soon! Stay tuned!
Recipe and photography by Paulette L. Motzko