Healthy Helpings
By LARA JACKSON
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| Farfalle con Piselli at da Baffone Cucina Italiana in Crystal Lake. Photo by Dave Shields (Photos by Dave Shields) |
It’s January! Time to turn over a new leaf, which for many people means once again trying to lead a healthier lifestyle, and that includes eating better.
Unfortunately, according to statistics, up to 95 percent of diets fail by March. While good intentions might be there, it’s hard to break bad habits. And often, it’s hard to come up with recipes that fit the new diet.
Experts say it usually takes 21 days to build a new habit. But people are impatient. Many don’t want to take the time to develop a new habit.
By starting gradually, however, creating one healthy dish at a time, good intentions can blossom into good habits.
Listed below are healthy recipes from local restaurants in McHenry County to help you on your quest to a healthy lifestyle.
I da Baffone Cucina Italiana I
da Baffone Cucina Italiana is located at 111 N. Main St. in Crystal Lake. Visit www.dabaffonecucinaitaliana.com, call 815-893-6149 or e-mail dabaffone@gmail.com.
Farfalle con Piselli
(Bow Tie Pasta & Peas) serves 4
Ingredients:
12 ounces dry bow tie pasta
10 ounces frozen peas
4 ounces olive oil
2 cloves garlic (finely chopped)
2 tablespoons fresh parsley (chopped)
Grated parmesan cheese
Bring a large pot with lightly salted water to boil. Add the bow tie pasta; bring back to a boil and cook for eight to 10 minutes or until tender, but still firm to the bite.
Bring a small pot of water and frozen peas to a boil. Boil for about five minutes and drain.
Heat 3 ounces of olive oil in a skillet; add the chopped garlic, and sauté until it turns a light gold color.
Add the bow tie pasta and peas to the olive oil and garlic.
Sautee for about five minutes.
Transfer to a serving platter.
Drizzle with olive oil and grated parmesan cheese.
Pollo Bruschetta
(Chicken Bruschetta) serves 2
Ingredients:
2 small boneless chicken breasts (pounded flat)
4 plum tomatoes (chopped)
2 cloves garlic (finely minced)
1 whole clove garlic (cut in half)
6 fresh leaves basil (chopped)
1/2 small red onion (chopped)
3 to 4 tablespoons olive oil, plus extra for crostini
3 to 4 tablespoons balsamic vinegar
8 slices French bread for crostini
Salt and pepper to taste
In a bowl, bring together the tomatoes, garlic, basil and red onion. Season them with salt and pepper to taste. Add the olive oil and the balsamic vinegar and gently mix with a wooden spoon. Place the mixture in the refrigerator for two to three hours — let it marinate.
Rub the French bread with a garlic clove, then drizzle with olive oil and place in a hot oven for two to three minutes on each side until golden brown in color.
Season the chicken breast with salt and pepper; grill or bake.
Chop the chicken into small pieces and add to the tomato mixture.
Arrange the crostini toward the outer edge of a serving platter.
Spoon the tomato and chicken mixture onto the middle of the platter, overlapping the crostini.
Salmone A Limon
(Salmon with Lemon)
Ingredients:
8 ounces salmon filet
Juice of 1 large lemon
4 sprigs fresh parsley (chopped)
1 clove garlic (finely minced)
Salt and pepper to taste
1 tablespoon olive oil
6 spears asparagus (cleaned and rimmed)
Season the salmon with salt and pepper and place in a container with olive oil, lemon juice, chopped parsley and garlic. Let it marinate in the refrigerator for two to four hours.
Pre-heat the oven broiler to 425 degrees Fahrenheit; place the salmon in a baking dish and broil for about 20 minutes.
Meanwhile, blanch the asparagus spears for about five minutes and then drain. Season the asparagus with salt, and then drizzle with olive oil and fresh lemon juice.
Place the salmon and asparagus in a serving dish, and garnish with lemon wedges.
I Duke’s Alehouse & Kitchen I
Duke’s Alehouse & Kitchen is located at 110 N. Main St. in Crystal Lake. Visit www.thedukeabides.com or call 815-356-9980.
Vegan Chili
Yield: 2.5 quarts
Ingredients:
1 red bell pepper (chopped)
1 fresh yellow jumbo onion (chopped)
1 ounce vegetable oil
1 tablespoon cumin seeds whole
3 tablespoons chili powder (dark)
1 quart tomato strips canned in juice
1 teaspoon oregano (dried)
1 teaspoon Mexican oregano (dried)
1 tablespoon brown sugar (light)
2 15.5 ounce cans bean (kidney dark red)
1 cup corn (frozen)
2 teaspoons kosher salt
In a large pot or dutch oven, gently sauté the onion and pepper in vegetable oil. Add the cumin and chili powder, and sauté with vegetables until dry. Add the rest of the ingredients, and simmer for 20 to 30 minutes. Serve with cornbread and honey butter.
Polenta Cake with Salad
Yield: 4 cakes
Ingredients:
1 cup polenta
3 cups milk
1 teaspoon kosher salt
1 tablespoon butter
4 ounces goat cheese
2 leaves basil (sliced thin)
Simmer milk, salt and butter. Add the polenta while whisking — be careful, as the mixture may bubble and splatter. Cook for 30 minutes or until polenta is cooked through. Allow it to cool slightly, then fold in the basil and goat cheese. Place in a flat-bottomed container that will hold the desired shape of the polenta. Cool in the refrigerator.
Salad ingredients
2 ounces baby greens
1 apple (julienne)
1/3 cup pecans
2 ounces dressing
Dressing ingredients:
1 tablespoon balsamic vinegar
3 tablespoons extra virgin olive oil
1 teaspoon kosher salt
1 teaspoon fresh cracked black pepper
1/4 teaspoon honey
1/4 teaspoon dijon mustard
Place all the ingredients in a jar with a lid. Shake until well mixed before each use. The dressing can be stored in the refrigerator up to six days.
Assembly:
The polenta should be firm. Remove it from the container and slice into four equal portions. Heat a non-stick skillet and add 1 tablespoon of olive oil. Heat until shimmering. Toss the polenta pieces in flour until coated and pat off any excess. Sear the flour-dusted polenta on both sides until lightly brown.
Toss the greens, apples, pecans and dressing together. Place seared polenta on a plate and top with the salad.
