Food Prep Part 2: AMAZING, easy and nourishing recipes with guest blogger/cooking teacher extraordinaire Pam Riesenberg

A lot of my clients are initially resistant to food prep because they say it takes so much time but, as many of my clients have observed, it actually SAVES time. When you harness the amazing potential of the planning part of your brain (the pre-frontal cortex), by the time your appetite kicks in and your lower brain takes over (the “give me food right now” part), you will have something yummy and nutritious ready and at hand. This is how food prep is a way to love and nurture yourself ahead of time. For more of my philosophy on food prep, and a yummy breakfast recipe, check out my blog post on the topic.

Today, I am so excited to introduce guest blogger Pam Riesenberg. Pam is a passionate and amazing cooking instructor who is well known in Essex County, NJ as an experienced cooking teacher for groups and individuals for over a decade. Pam has shared 4 AMAZING, easy, yummy and nourishing recipes with us today.

I’m thrilled that Jenny has invited me to share my recipes with you.  Follow the recipes word for word or play around with some of the ingredients.  If you have any questions, please email me; I am more than happy to help.

Pam Riesenberg, Home Appetit

Savory Turkey Burgers

Makes 8 burgers (4-8 servings)

Ingredients

  • 1 package (1 1/3 lb) Ground Turkey 93/7 (lean, not fat free)
  • ½ cup Scallions, minced
  • 2 Shallots, minced
  • 1 Tsp. Tabasco Hot Sauce
  • 1 Tsp. gluten-free tamari
  • 1 Tsp. Kosher Salt
  • ¼ Tsp. Black Pepper
  • Optional Garnishes: Shredded lettuce, sliced tomato, caramelized onions.

Preparation instructions

  1. Gently combine turkey with all the ingredients (I like to use my hands).
  2. Shape into burgers (can be small sliders).
  3. Grill about 4-5 minutes per side (indoor grill pan or outside grill).
  4. Serve with optional garnishes.

To Make-Caramelized Onions

Thinly slice 2 Vidalia or Spanish onions. Heat large sauté pan with a little oil and add sliced onions. Season with kosher salt. Cook onions over a low heat for 30-40 minutes, until soft, light brown. Fantastic with eggs, grilled fish, chicken, meat, veggies.

Roasted Cauliflower & Red Pepper Salad

Serves: 4-6

Ingredients:

  • 1 medium head Cauliflower, cut into small florets
  • 2 medium Sweet Onions, cut in thin wedges
  • 2 Red Peppers, thinly sliced
  • Kosher Salt/Black Pepper, to taste
  • 3 Tsp. Oil (such as Olive, Avocado)
  • 2 Tsp. minced Parsley (and/or chopped Dill, Cilantro, Mint)

Dressing

  • 3 Tbsp. Extra Virgin Olive Oil
  • Kosher Salt/Black Pepper
  • 2 Tsp. minced Garlic
  • 1 Tbsp. White Balsamic Vinegar

Instructions:

  1. Preheat the oven to 425 degrees.
  2. In a large bowl, combine cauliflower, onions, red peppers, oil, S/P. Transfer to a parchment lined sheet pan in one layer. Roast for 35-40 minutes, until veggies are tender and caramelized.
  3. Meanwhile, whisk together dressing. Add salt/pepper to taste
  4.  Remove veggies to a large bowl. While veggies are still warm, add dressing. Toss and marinate at room temperature for 30 minutes.
  5. Just before serving, add fresh chopped herbs

Roasted Asparagus with Red Pepper Dressing

Serves: 6

Ingredients

  • 2 lbs. Asparagus, trimmed
  • 1-2 Tbsp. Olive Oil or Avocado Oil
  • Kosher Salt, Fresh Pepper- to taste

Dressing:

  • 7oz. Jar Roasted Red Peppers, drained & cut up
  • 1/3 cup Minced Shallots
  • Juice of 1 Lemon
  • 2 tsp. Dijon Mustard
  • 1/3 cup Extra Virgin Olive Oil
  • 2 Tbsp. chopped Parsley

Preparation Instructions

  1. Toss asparagus with oil to coat, season with salt and pepper.
  2. Place asparagus on sheet pan in one layer (parchment lined or oiled).
  3. Roast asparagus at 400 degrees for 16-20 minutes. Check for doneness (just tender). Remove from oven and place on platter.

To make dressing:

  1. In a mini food processor or blender, mince shallots. Add cut up red peppers and process until combined. Add lemon juice, mustard, olive oil, S/P, to taste and blend together.
  2. Remove dressing to a bowl and add the chopped parsley.
  3. Drizzle (or spoon) dressing over asparagus and serve at room temperature.

Cauliflower “Rice”

Serves: 4

Ingredients

  • 1 ½ bags Frozen Cauliflower Rice (found in many grocery stores)
  • 1-2 Tbsp. Extra Virgin Olive Oil or Avocado Oil
  • 1 Onion, diced
  • ½ Tsp. Turmeric
  • ¼ Tsp. Cinnamon
  • 3 Garlic Cloves, minced
  • Kosher Salt, Black Pepper
  • ½ cup Chicken/Vegetable Broth (if you are using store bought, read the labels very carefully. Avoid all sweeteners and MSG-like ingredients like hydrolyzed wheat extract, hydrolyzed yeast extract)
  • 1 Tsp. SUMAC** (optional)
  • ¼ cup or more chopped Parsley

Preparation

  1. In a sauté pan, heat oil over medium heat. Add diced onion, turmeric and cinnamon. Saute for 3 minutes, until slightly softened, than add garlic, cauliflower, sumac, S/P and ½ cup broth. Cook & stir about 5-8 minutes.
  2. If too dry, add a little more broth. Toss in freshly chopped Parsley.
  3. Serve hot or room temperature.

**Sumac- is available at Whole Foods or can be ordered online. Sumac has a red-purple color, and a tart flavor that is reminiscent of vinegar or lemon. It is an essential ingredient in Middle Eastern cooking. Adds a bright tone to any salad, veggies, hummus, chicken, fish or meat.

Thank you, Pam Riesenberg! Pam works with individuals and groups to motivate her students to create healthy, quick and super yummy meals at home. If you want to find out more about working with Pam, contact her at Pamfood1@gmail.com or visit her online at https://homeappetit.offeringtree.com/.

 

Published by Jenny Kalina

Functional Medicine PA-C, nutritionist specializing in chronic disease and weight loss.