Tag: protein

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English peas in pod pasta recipe with mint and grated Parmigiano Reggiano.@ClevelandClinic #healthaware

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

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Recipe: Spring Veggie + Grain Bowl.@ClevelandClinic #healthaware

An easy way to lighten up your diet






Cleveland Clinic

@ClevelandClinic


This clean, light, flavorful meal is perfect any time of day! Look for local veggies, and you’ll know spring has truly sprung.
Ready for a spring-cleaning that doesn’t involve baseboards or windows? After a chilly winter filled with hearty soups and stews, there’s nothing like spring vegetables to lighten your, err, load.
Our Spring Veggie + Grain Bowl features ribbons of tender, sweet asparagus and carrots on a bed of fluffy quinoa. Radishes and jalapeño, plus a simple, light dressing of tahini, lemon juice and garlic, add zing and tang — plus loads of nutrients. This vegan dish makes a clean, light, flavorful lunch or dinner — or even breakfast. Look for local veggies, and you’ll know spring has truly sprung.
Ingredients
1 cup quinoa
3 tablespoons tahini, well stirred
3 tablespoons water
2 tablespoons fresh lemon juice
1 small clove garlic, minced
¼ teaspoon kosher salt
12 asparagus spears
3 carrots
6 radishes
1 jalapeño, seeds removed if desired
½ cup fresh parsley leaves
Directions
In a medium saucepan, combine the quinoa with 2 cups of water over medium-high heat and let come to a boil. Stir once, cover with a tight-fitting lid, and reduce the heat to low. Cook for 15 minutes, until the water is absorbed. Remove from the heat and fluff with a fork. Let stand, covered, for 5 minutes more.
In a small bowl, whisk together the tahini, water, lemon juice, garlic and salt.
Using a vegetable peeler, peel the asparagus and carrots into long ribbons. Thinly slice the radishes and jalapeño.
Divide the quinoa among bowls and add the vegetables. Drizzle on the dressing and scatter the parsley leaves over the top.
Nutritional information (per serving)
Makes 4 servings.
376 calories, 20 g total fat, 3 g saturated fat, 13 g protein, 39 g carbohydrate, 6 g dietary fiber, 3 g sugar, 0 g added sugar, 0 mg cholesterol, 112 mg sodium
Source: Developed by Sara Quessenberry for Cleveland Clinic Wellness
https://health.clevelandclinic.org/recipe-spring-veggie-grain-bowl/
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This fresh English Pea Pasta recipe is loaded with healthful pea protein and flavored with garlic, mint and grated Parmigiano Reggiano.@ClevelandClinic

There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.

Ingredients

Kosher salt
1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods)
½ cup water
¼ cup extra-virgin olive oil
2 small spring onions or 2 large shallots, chopped
2 small spring garlic (whites) or 3 garlic cloves, minced
2 tablespoons Greek yogurt (optional)
12 ounces whole grain pasta, such as linguine, rigatoni or small shells
Freshly ground black pepper
¼ cup fresh mint (peppermint preferred), thinly sliced
Espelette pepper to taste (optional)
Grated Parmigiano Reggiano cheese (optional)

Directions

  1. Bring a large pot of water to boil and add enough salt to make it salty like the sea.
  2. Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
  3. Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
  4. Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
  5. Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
  6. Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
  7. Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.

Nutritional info (per serving)

Makes 4 servings.

Calories: 554 kcal
Total fiber: 12 g
Soluble fiber: 0.1 g
Protein: 15.5 g
Total fat: 16.7 g
Saturated fat: 2.0 g
Healthy fats: 12.1 g
Carbohydrates: 84 g
Sugars: 7.7 g
Added sugars: 0 g
Sodium: 178 mg
Potassium: 433 mg
Magnesium: 14 mg
Calcium: 134 mg

Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.

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Recipe: Hearty Minestrone Soup @ClevelandClinic

 

cleveland minestrone

Cleveland Clinic
@ClevelandClinic

In honor of #SoupItForwardDay, we’re sharing our most popular soup recipe: Hearty Minestrone Soup cle.clinic/388EoJ4 #HugInABowl

This tasty, filling Italian soup is packed with nutrient-rich veggies, heart-healthy olive oil and fiber-friendly legumes. Enjoy it all year long — let it warm you up in the fall and winter, and fill it with fresh vegetables from your garden in the summer.

Ingredients

¼ cup olive oil
1 clove garlic, minced (or 1/8 teaspoon garlic powder)
1-1/3 cups coarsely chopped onion
1-1/2 cups coarsely chopped celery and leaves
1 can (6 ounces) tomato paste
1 tablespoon chopped fresh parsley
1 cup sliced carrots, fresh or frozen
4-3/4 cups shredded cabbage
1 can (16 ounces) tomatoes, cut up
1 cup canned red kidney beans, drained and rinsed
1-1/2 cups frozen peas
1-1/2 cups fresh green beans
Dash hot sauce
11 cups water
2 cups uncooked spaghetti noodles

Directions

  1. Heat oil in a 4-quart saucepan.
  2. Add garlic, onion and celery, and sauté about 5 minutes.
  3. Add all remaining ingredients except spaghetti, and stir until ingredients are well-mixed.
  4. Bring to a boil. Reduce heat, cover and simmer about 45 minutes or until vegetables are tender.
  5. Add uncooked spaghetti and simmer 2-3 minutes only.

Nutrition information

Makes 16 servings
Per serving:

Calories: 260
Fat: 4g
Saturated fat: 0g
Sodium: 191mg
Protein: 11g
Carbohydrate: 45g
Sugars: 7g
Dietary fiber: 8g

—Recipe courtesy of Stay Young at Heart (National Heart, Blood and Lung Institute)