Soft Lobster Tacos with Avocado Cream and Mango Salsa

Posted on 3 May 2013 by Dr. P. K. Newby

Who Said Tacos Can’t be Classy?

LobsterTaco_profile I live in Boston and have family and friends in Maine, so you can understand that I eat lobster every now and again. I’m fairly certain it’s required.

I know, life is hard.

Anyway, I hadn’t eaten lobster in about six months* and picked some up this past weekend to satisfy my craving for lobster rolls. Then I remembered Cinco de Mayo was coming up and this ambrosial dish was born.

And there’s not much to say about it other than it’s the perfect meal for a lobster and Mexican food lover like me.

Putting it Together

Simply take some fresh lobster meat—be cognizant of the sustainability issues*—and cut into whatever size chunks you like. Give a squeeze of fresh lime juice and toss. Don’t go crazy: you don’t want the lobster to taste acidic, you’re just giving it a soupçon of citrus. Spread a soft corn tortilla with avocado cream, a fine purée of avocado with a touch of lime juice and dairy (yogurt, sour cream, or crème fraîche all work); or just use guacamole. Spoon a few chunks of lobster on the avocado bed and top with mango salsa. Garnish with additional cilantro if desired.

LobsterTaco_full

Of course you could also serve this dish in a crispy taco shell, as they do in the local restaurant that inspired my version. Either works just fine, simply depends on your mood.

Though I must admit that I think my version is prettier.

I also enjoyed rolling it up with my hand and taking a big bite.

LobsterTaco_hand

Eat it over a plate, though, because as you know things always drip out the sides when chowing down tacos.

My favorite crustacean may add elegance, after all, but a lobster taco is still a taco.

In a great way.

–

* Higher on the food chain than oysters and mussels and often with a demand that outweighs supply, Homarus americanus is prone to a host of sustainability issues, discussed here, here, and here. While a protein-rich, low-calorie, tasty food, it should only be enjoyed once in awhile to protect the species, keeping a careful eye on fishing practices and sourcing.

A lover of Mexican food, Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

The Fresh Flavors of Salsa Fresca (aka, Pico de Gallo)

Posted on 2 May 2013 by Dr. P. K. Newby

SalsaFresca_serve Whether you call it salsa fresca, pico de gallo (“rooster’s beak”), or the less interesting but still apt fresh tomato salsa, the end result is the same: this is one zesty condiment that tastes nothing like store-bought salsa. To be clear, there are plenty of great supermarket salsas out there, but when made with fresh tomatoes it’s just another animal altogether.

Like mango salsa, pico de gallo is the perfect accompaniment to chips, the classic duo, and it’s also wonderful with refried beans, tacos, burritos, and the like. Beyond that, you can use it anywhere else you want liven up an otherwise mundane dinner.

Or breakfast, for that matter (think: breakfast taco or southwestern scrambled eggs).

In the summer months, this salsa is unbeatable when made with assorted heirloom tomatoes with their gorgeous assorted colors and distinct flavors. I like salsa far too much to consume it only three months of the year, though. Happily, I can still find high-quality greenhouse tomatoes here in Boston (local, even), and the smallish cocktail size works especially well since there are fewer seeds than larger varieties. They tend to be firmer, too, holding their shape without becoming mushy.

A little chopping of tomatoes, crushing of garlic, dicing of onion, squeezing of lime, and you’re done.

Ingredients and Instructions

15 or so “cocktail” tomatoes, chopped
1-2 cloves garlic, crushed
1/2 onion, diced
Juice from 1-2 limes, freshly squeezed
1/2 jalapeño or other hot pepper, minced (optional)
Olive oil, drizzle (optional)
2 tbsp cilantro, chopped (optional)
Dash of salt and pepper

Mix everything together, to taste. (More details here.)

SalsaFresca_bowl

You’ll note this recipe is identical to that for mango salsa and similar to tomatillo salsa, underscoring the idea that salsa is more a method than anything else. The “yum” factor comes in with the quality and flavor of the fruits and vegetables you are using—hence my comment that summer-sweet tomatoes are ideal—and that’s also where your creativity and personality come through. For example, I love including fresh corn cut from the cob to this salsa in August, when both vegetables are at the height of the season, and serving it with grilled swordfish. Diced avocado is also a beautiful addition.

This salsa is best enjoyed day-of, because otherwise you’ll need to refrigerate it, and putting tomatoes in the fridge kills their flavor and texture. As well, the acid from the lime juice continues to break down the tomatoes so the mixture continues exuding more and more liquid. If you do have some left over, by all means don’t throw it out, as it’s still perfectly edible, just not quite as good.

You know what’s particularly great with salsa fresca? I’ve got a simple dish coming soon in yet another south-of the-border post. Stay with me, now, because I’m out of town next week with limited time to write. Plus, Cinco de Mayo is just a few short days away and I’ve got all your better-for-you Mexican recipes right here at The Nutrition Doctor is In the Kitchen.

And, hey, at the very least, you learned that this salsa could also be called rooster’s beak, so I hope it was worth reading a second post from me today for that reason, if nothing else. I know my life is enhanced having this information.

Making Mango Salsa: Ten Minutes to Delicious

Posted on 2 May 2013 by Dr. P. K. Newby

MangoSalsa_bluebowl Making salsa is in many ways more an art than a science. For sure you need a few standard ingredients, like lime juice, but salsas are made with any number (and combination) of fruits and vegetables. Incredibly versatile, they can be used in a wide array of dishes far beyond the traditional chip-and-dip fashion or accompaniment to tacos and other Tex-Mex fare.

With their sweet flesh, toothsome texture, and provocative yellow color, Mangifera indica makes an excellent salsa that perhaps you’ve had before. Like other brightly colored fruits, mangos are bursting with good stuff like fiber, vitamins C, E, and B6, carotenoids like beta- and alpha-carotene (responsible for the bright yellow color), potassium, and copper. While not local to these parts and thus not part of my usual fruit fare, I’ve been on a mango kick lately after finding them on sale at the store, hence today’s salsa.

And, yes, mango salsa does go well with chips; try blue corn instead of yellow for a colorful presentation. It’s also excellent with grilled fish on a balmy summer evening or with roasted fish in colder temps when you’re craving the bright flavors of warmer climes. It’s particularly wonderful with succulent crab or fish cakes. You get the idea. I’ll let you know what I was using it for in a separate post but this article is simply the recipe and photo to help you think beyond tomatoes when it comes to salsa. And—because no doubt it’s not news to you that mango makes a fabulous salsa—to provide inspiration for making it at home because it’s ridiculously easy, just like guacamole.

Ingredients and Instructions

1-2 mangos, chopped
1/2-1 red pepper, diced
1/2 yellow onion (or red)
Juice from 1-2 limes, freshly squeezed
1-2 clove(s) garlic, crushed
Olive or canola oil, drizzle (optional)
1/2 jalapeño, finely minced (optional)
1-2 tbsp cilantro, chopped (optional)
Dash of salt and ground black pepper

All you need do is mix everything together and adjust the seasonings and proportions as desired. Note that the flavors do come together after the salsa has sit, so ideally you’d wait 10-15 minutes or so, then taste again and readjust as needed. (I often find myself adding more lime juice and a just a touch more olive oil.)

MangoSalsa_mix

Preparation Notes

You can see why I said making salsa is an art. See all the optional ingredients? It’s up to you to make it however you want. The mango, onions, and lime juice are key, but what else you add is up to you. I believe strongly that red pepper and garlic and add quite a lot, both in flavor and color, but you’ll find recipes with no garlic or additional vegetables beyond onion. You can omit the oil—fewer calories—but the fruity olive oil is a great match and helps your body absorb the fat-soluble phytonutrients present in mango; a drizzle or two is all you need. Finally, cilantro is truly the “optional” ingredient: beyond the fact that many people loathe cilantro, some people add this herb to salsa while others don’t. Honestly, I tend to prefer the taste somewhat more without, but then again I enjoy the contrast in flavor and texture and my husband loves cilantro (which he refers to as “fresh coriander,” as Indians are wont to do). For these reasons, I usually throw it in. Up to you!

Oh, and it took basically ten minutes to put this together.

And I had to cut myself off from simply eating it out of the bowl with a spoon.

Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more. Thanks for reading!

MangoSalsa_chips2

Sharing the Love of Mexican Salads

Posted on 1 May 2013 by Dr. P. K. Newby

This close-up is to show you just how much the TVP taco filling looks like ground beef. Right?

My cilantro vinaigrette and TVP taco filling meet up when today’s big salad for dinner gets Tex-Mex treatment. Given I’ve already written about this topic a bit these past two days, this post comprises just a few photos and notes to share my Mexican salad love.

Once you’ve got the taco filling and dressing, the rest is up to you. Just start with a bed of greens, top with the warm taco filling, and mound up with your favorites veggies and/or beans to get the salad party going. As with all salads, bring in what you love to make it your own!

Here’s a few photos to get you fired up.

The first example is vegan (cheeseless) and features local summer produce: yellow sungold and red cherry tomatoes, red peppers, corn cut off the cob, scallions, and a mix of seasonal greens and cilantro (included in the lettuce blend and garnish in the center). This is simpler and lighter than those I usually make, as I wanted the fresh seasonal vegetables to shine.

MexicanSalad_nocheese

The heavier Mexican dinner salad below that I made one winter evening—meaning, more stuff and cheese equals more calories—starts with a similar bed of lettuces and includes some of the same standards like red peppers, corn (frozen), and scallions. The difference below other than the obvious white cheddar on top is the addition of diced jicama, a juicy, crunchy, sweet vegetable that you should check out if you’ve never eaten it before.

MexicanSalad_cheese

Wait… What About the Avocado and Crispy Taco Bowl?

I suppose I should comment on these two traditional accompaniments, eh?

First, despite my love affair with avocados, and I always have them on hand—I’ve been known to call my husband at work to stop at the store if there’s an avocado crisis, meaning I’ve run out—you’ll note they’re not in either of the above photos. That’s because as you can see things really start to load up, and, though it’s unbelievable even to me, I forgot. Normally I do add avocado. Black olives, green peppers, and black or red beans are common, too.

And, yes, I do know that Mexican salads are often served in fried tortilla bowls. Tasty, sure, and if it were for a special dinner I’d probably do that to make it prettier and more fun. But for my regular weeknight suppers I see no need to add more calories and work to this meal. For a little crunch and to keep things traditional perhaps add a few crispy tortilla strips to the top. I don’t regularly do that only because I don’t keep chips in the house unless I’m specifically making, say, guacamole. But that’s a good way to go, I think. Kinda like Mexican croutons. (Or something.) Anyway, trust me: this salad is delicious and filling enough all on its own.

Coming up next in this week’s better-for-you Mexican food series: tacos, burritos, enchiladas, and salsa. And maybe even a special Southwestern-style soup, if I have time.

Stay tuned, and thanks for reading!

A lover of Mexican food (who isn’t?), Dr. P. K. Newby is a nutrition scientist and educator with expertise in the prevention of obesity and chronic diseases through diet and the relations between agriculture, food production, and public health. She brings together her passions for food, cooking, science, and sustainability through her writing and videos to help people eat their way towards better health, one delectable bite at a time. If you like what you see here at The Nutrition Doctor is In the Kitchen, please subscribe to my blog from the home page, become a fan on Facebook, follow me on Twitter, check out my food porn on Pinterest, watch my cooking videos on YouTube, and peruse my recipe page for soups, salads, seafood, sweets, and more.

Cilantro Vinaigrette: Your Go-To Mexican Salad Dressing and Dip

Posted on 30 April 2013 by Dr. P. K. Newby

The beautiful bright green color with its cilantro speckles and zingy flavors make this the perfect salad dressing or dip.

After yesterday’s focus on taco filling today’s natural follow-up is, of course, tacos. Well, I love tacos just as much as the next person, believe me, but it’s not something I eat all that often. You’re much more likely to see me take my “big salad for dinner” concept south of the Border with Mexican flavors and accoutrements.

One of my favorite once-in-awhile salads, for years I relied upon a terrific cilantro dressing from the store until one day I said “Really, how hard can it be?” My recipe achieves the same flavors using just a few simple ingredients and really makes a Mexican salad sing.

(Insert favorite Mexican ditty here. Now picture some cartoon vegetables singing gaily. Or not.)

Oh, and this dressing also makes a fabulous light vegetable dip for your Cinco de Mayo festivities in case you’re thinking “Yeah, I”m not eating salad for Cinco de Mayo.”; you could mix in some yogurt or sour cream if you feel the need to thicken it up.

However you use it, this vinaigrette is a winner. And if you’re still eating naked salads, ditch the 1980s low-fat messages—that was more than thirty years ago, folks—and remember that (many) dressings are great for you for so many reasons, especially when you make them yourself. (For more info, here’s a video explaining the health benefits and you’ll also find a few other delightful vinaigrettes on my YouTube channel.)

Ingredients. One bunch of cilantro, shallots or white onion (1/2 small, or whatever you want), garlic (1-2 cloves), white vinegar (balsamic or white wine), olive (or canola) oil. Season to taste with lemon juice, agave or honey, sea salt, and freshly ground pepper.

Preparation. Two steps, less than five minutes.

1. Add to a food processor the cilantro and vegetables (in small chunks) and purée until blended and onions and garlic are finely minced.

CilantroDressing_ingredients

2. Pour in vinegar and olive oil. (Roughly 2-3 parts oil to 1 part vinegar, to taste.) Blend until it looks like a vinaigrette. Taste. I usually add a squeeze of 1/4 -1/2 lemon for freshness and a touch of salt and pepper to bring out the flavors. A drizzle of agave or honey adds balance and body but go easy—it shouldn’t be sweet.

CilantroDressing_blended

I was so excited when I first made this dressing. It’s just so much fun to make some of your favorite store-bought things at home, knowing you’re generally getting food that’s better for you and avoids packaging, which means a healthier you and a healthier planet.

In my book, that definitely deserves an “Olé!”

Meatless Monday Goes Mexican: Taco Filling, the P.K. Way

Posted on 29 April 2013 by Dr. P. K. Newby

This taco filling is perfect on a Mexican salad. Click on the pic for more details.

That Meat Smells Delicious!

That’s what a friend said to me upon wandering into my kitchen one evening as I was making tacos for six, unprompted by me whatsoever. He had looked down at the pan—it looked like meat—and smelled the familiar scents of Mexican food, like cumin and chili powder—it smelled like regular taco filling—and he just assumed it was ground beef.

And then he remembered I don’t eat meat.

Taco Filling, Meet TVP

I last spoke about TVP (texturized vegetable protein) when I made chili and nachos—yet another occasion where no one could tell it wasn’t beef, and that was in a crowd of thirty. This soy-based food really is a wonder: similar in texture to ground beef, it’s the perfect substitute for animal protein in a broad array of dishes and works especially well in Mexican dishes with its strong flavors and seasonings. Plus, when you add the various yummy toppings, as one is wont to do in Tex-Mex meals, there is less attention focused on the meat itself. Perhaps for both of these reasons, whenever I’ve used used TVP in my dishes no one could ever tell a difference. They simply said “Mmmmm.”

Today’s taco filling features onions, green peppers, and black beans; the mix varies with mood alongside what I’ve got in my fridge and pantry. Seriously, doesn’t that look like ground beef?

So What Do I Do?

Easy as can be.

In a medium-hot pan with a few tablespoons of canola or olive oil, sauté a bunch of chopped yellow onions until soft. Feel free to add additional ingredients to the mix to boost the flavor and nutrition, such as peppers (e.g., green, poblano, red, jalapeño, etc), corn, and beans. When the veggies are soft, stir in several cloves of crushed garlic until fragrant, about 45 seconds. Season generously with cumin and chili powder—these are the main spices—along with garlic powder and a bit of oregano, salt, black pepper, and cayenne (optional, for heat); avoid using a store-bought flavor packet, which is often loaded in sodium. Crumble in a meat substitute of your choosing. (I prefer Smart Ground; there is variability among brands so don’t give up if your first batch isn’t as good as hoped.) Mix everything together until heated. Stir in a few tablespoons of tomato paste to achieve the flavor and texture you desire. Taste and reseason with the spices as needed.

Now your “meat” is ready to be slapped into taco shells, tossed on a salad, stuffed into a pepper, or incorporated wherever else you’d like to use this wonderfully nutritious, better-for-you-and-the-environement-too Mexican filling that you and your family will love.

Tortilla Soup (aka, Mexican Corn Soup): Yes, Please

Posted on 18 October 2012 by Dr. P. K. Newby

*Definitely* one of my favorite soups.

Not into Indian food? Hard to believe—have you ever given it a chance?—but to each his own. Let’s return to a cuisine that is no doubt more familiar to most of my readers: Southwestern / Mexican / Tex-Mex. I’m posting this recipe today at the behest of my sister. She loves my soups and received five of them for her freezer last Christmas. (She doesn’t enjoy cooking.) If you’re new to my blog, it’s worthwhile reading the skinny on soup to learn just why I eat so much soup. Not that I need a reason beyond “because it’s so delicious!” but there are health and weight reasons it’s great, too.

Today’s dish takes the soul-warming Southwestern flavors you love and puts them into a soup. I’ve used the recipe of Wolfgang Puck as a starting point but include many of my own ingredients and touches. There are tons of recipes out there on the web so just poke around to find one you like and read today’s post for a few tips to make it healthier for you and the planet. Well, relatively speaking. It does have a garnish of fried tortilla chips!

Read on, fellow Mexican food lovers, read on. Or, rather, look at the pictures for inspiration and a few guidelines, then get cooking!

1. Prepare your vegetable stock. Many recipes call for chicken stock, but it’s totally unnecessary. Trust me: I used chicken stock all the time before I wised up and started making my own veggie stock. It’s easy, better for you, and better for the planet. Here’s a cooking video that shows you how. If you don’t have time, get it from the store but watch the sodium content…

2. Cut the tortillas into squares or strips and sauté until crisp. Try not to eat them directly out of the pan. Maybe just one or two…and do save a few for the garnish.

3. Remove kernels from cobs and add to food processor along with onions, garlic, and poblano peppers. (Peppers optional: heat varies so take care.)

4. Whir away. Pretty! Smells great, too.

5. Add to pot with tortillas along with chopped tomatoes and stir together. (You can use canned tomatoes if you prefer.)

6. Mix it up over medium-high heat to bring the flavors together, about 10 minutes. (Don’t forget to add all your Southwestern spices at this point, like cumin. That’s the key!)

7. Pour in stock, stir, and add the corn cobs. Bring up to a boil then simmer until thick and reduced. Reducing takes a while, but you’ll see how the flavors are enhanced and the soup gets thicker. This is a critical step: don’t rush it. Do some other stuff while it’s cooking, just stir it every now and again.

8. Once reduced, remove the cobs and and carefully use the straight edge of a large knife (the back edge) to scrape off the remaining kernels. Can you skip this step? I suppose, but it’s worth the effort to add these wonderful concentrated flavors and viscosity to the soup while reducing your food waste. Plus, you’ve come this far… You can do it!

9. Add the kernels and stir. Feel free to purée the soup if you like a less chunky texture, or thin out with a bit of remaining stock. (But not too much otherwise your reducing was all for naught; you don’t want to dilute the incredible flavors.)

10. Prepare the toppings of your choosing. I enjoy a sprinkle of cilantro, cheddar cheese, and diced poblano pepper plus a few tortilla chips.Now, just garnish and serve. So delicious!

So there you have it: tortilla soup in ten steps. More than your average soup but remember as always to put some in the freezer and keep some in the fridge for subsequent meals. It’s even better the next day…

Southwestern Scrambled Eggs (and Other Breakfast Musings)

Posted on 25 August 2012 by Dr. P. K. Newby

Mexican Food: It’s Not Just For Dinner

It feels good to be getting a lot of my dishes featuring global cuisine up here of late. While using big flavors and spices is key to any fabulous cookery, it’s especially important in plant-based meals to bring those vegetables to life. I have many more dishes lined up featuring Indian, Japanese, and Greek cuisine, but I’m currently on a Mexican roll so I’m going to stick with that for a few more days.

Mexican food isn’t just for dinner or lunch, you know. Of course, this makes perfect sense: I’m pretty sure Mexcians eat breakfast, too. I also know from a lot of the comments I’ve been getting – and thank you for all of those! – that you love Mexican food just as much as me. Thus, if you’ve not experienced some of the finer Mexican breakfast fare -Southwestern, Tex-Mex, whatever, I’m not splitting hairs here – then here’s your cooking inspiration for the day.

It’s an Egg Fiesta!

One of my favorite brunch treats is to take eggs and dress them up all nice and fancy in Southwestern duds. Yes, eggs are a wonderfully nutritious food that do not cause heart disease when consumed in moderation; that’s decades-old science that has evolved. (Longer post on egg nutrition is coming soon, but that’s the upshot, despite the single-study sensationalism you might have seen in the news this week.) I certainly enjoy making homemade pancakes every now and again, especially when they’re bursting with summer blueberries or raspberries and whole grains. And, of course, my regular breakfast is a piece of whole grain toast with peanut butter, black coffee, and a piece of fruit or berries.

There are lots of ways to bring Southwestern flair to egg dishes, whether breakfast burritos or Huevos Rancheros. I threw together this recipe based on the ingredients I had in my fridge: eggs, corn tortillas, cilantro, scallions, black beans, corn, onion, and red peppers. The dish was also inspired by two things in particular: 1) I had just made salsa verde the night before for a cooking demo I did at a party and 2) I wanted to thank my husband with a special breakfast for helping me load-in for said event. (I was doing a demo involving chili, nachos, guacamole, salsa verde, and pomegranate martinis, and it was rather involved; more here about that event.)

The Quick How-to (and One Glorious Photo)

I lightly fried a corn tortilla in a bit of canola oil until crisp. The next layer included a black bean and corn salad-cum-salsa (similar to that described here but with different veggies and the addition of lime juice and finely diced jalapeño). Two softly scrambled eggs (cheddar or jack cheese optional) were placed atop the salad and the whole shebang was garnished with salsa verde and a few scallions. Daunted by this recipe? It does take a few minutes to pull together, but a quicker option with similar ingredients is my breakfast taco.

Is it just me, or does this photo look a bit like a sombrero? I think I’ve been staring at it too long.

Nutrition Showdown: Southwestern Eggs v Granola and Yogurt

Well, I said I’d get to the egg thing in detail another time. Suffice to say at the moment that the whole egg is a nutrient-dense food high in protein and other vitamins and minerals. Add to that some whole grains from the tortilla and the variety of vegetables and beans in the salad and you’ve got a powerfully nutritious brunch high in both soluble and insoluble fiber from all of the plant foods. The heart-healthy oils used in small amounts here also increase the bioavailability of fat soluble nutrients found in the vegetables, like carotenoids. Remember that most people do not consume enough vegetables or beans that are optimal for chronic disease prevention and incorporating them at multiple meals is a way to increase the overall healthfulness of your diet. You can also tell how nutritious this meal is by the variety of bright colors on the plate. (More on dietary guidelines for healthy eating here.) This is not to say that I make elaborate dishes like this every day: of course I don’t. Rather, it’s a festive take on eggs with amazing flavors that I made as a special dish for my husband. Further, its particular blend of macronutrients (i.e., high in fiber and protein) will leave you feeling full all day long, perhaps even until dinner.

Did you think fruity yogurt and granola (or granola bars) is a healthy breakfast? Think again. Sure, there’s some good stuff in there like calcium, vitamin D, protein, and oats, but the good is outweighed by the bad: that breakfast is loaded in sugar. I sometimes serve fresh berry purée with plain yogurt and homemade granola for dessert – which is what it is. If you’re looking for protein and grains for a smaller, simpler breakfast, think about peanut butter on whole grain toast, which provides protein, legumes, and grains without all that sugar. A ready-to-eat breakfast cereal can work, too, but read the labels, as they vary widely in their nutrient content: select one that’s whole grain, high in fiber, and low in sugar.

Now. I’ve been craving eggs all week, and it’s a Saturday. Time for me to make brunch.

Is it too early for bloody marys?

Thanks for visiting The Nutrition Doctor is In the Kitchen! To learn more, please read my mission and subscribe to my blog from the home page to bring sound nutrition science to your plate in delectable ways, breakfast and beyond. You can also become a fan on Facebook, follow me on Twitter, or check out my food porn on Pinterest.

Roasted Vegetable Quesadillas

Posted on 24 August 2012 by Dr. P. K. Newby

I’ve spent a lot of time writing about corn and tomatoes, my summer favorites. Zucchini has now taken its rightful place in my seasonal repertoire with a few of my recent posts: the sweet (dark chocolate zucchini bread), the savory (e.g., grilled vegetable parmigiania, Mediterranean veggie sandwich, fajitas), and the salad (sun gold tomatoes and corn with ribbons of zucchini).

Today’s dish was inspired by several leftover tortillas sitting in the fridge after I had made a batch of enchiladas. (I told you I love Mexican food.) And of course I had zucchini, tomatoes, and corn given it’s late August. Next thing you know, I whipped up a batch of quesadillas and a chopped salad to accompany and dinner was served.

1. Roast the corn, zucchini and onions in a hot oven, turning the vegetables once or twice. (More on roasting vegetables here.)

2. Layer the veggies on a tortilla – whole grain, of course - and top with grated cheddar or jack cheese, as desired (not shown).

3. Cover with a second tortilla and heat in a hot skillet to brown both sides until crisp. (This was moved to a cookie sheet once cooked, as pictured.)

4. Cut and serve. (My husband and I split the quesadilla, as we had Mexican street corn for an appetizer. A lot of corn in one meal, I know; it just worked out that way.)

Cook’s Notes. I enjoyed this particular mix of veggies that highlighted summer flavors; use whatever vegetables make you happy. The quesadilla would be fabulous with traditional sauces such as guacamole, salsa verde, or salsa fresco (basic tomato salsa). That said, I had some lovely yellow eye beans in my fridge that needed to be consumed, which I opted to include in a lively side salad this time rather than in the quesadilla itself. The chopped salad comprised tomatoes, red and green peppers, purple carrots, onion, beans, and cilantro tossed with some EVOO and white wine vinegar and seasoned with crushed garlic and a touch of salt and pepper. The beans, prepared from dried, also added a protein boost to the meal.

Just one more way to showcase again the lighter side of Mexican while celebrating the late summer harvest of zucchini, corn, and tomatoes.

Don’t forget the sangria.

Happy Cinco de Mayo!

Aside

Mexican Food Wrap-Up. (May Include Indian Food.)

Just a quick post to say Happy Cinco de Mayo! Whether you are Mexican or not, at least here in the US many of us look forward to this day to enjoy festive food and drink. It occurred – while I sit on the train en route to Portland Maine for the day – that I have a few posts of this ilk, so I’m simply summarizing them here in case you are looking for some last-minute cooking and eating ideas this weekend. These are a mix of Mexican, Southwestern, and Tex Mex foods. This small list will grow over time and doesn’t even include one of my favorite dishes, black bean and corn burritos, which I keep in the freezer for on-hand healthy eating. Ceviche also comes to mind, as does peach salsa with juicy sweet farmers’ market peaches…

In the meantime:

Blackberry Margarita Martini (video)
Chili (vegetarian)
Nachos (for said chili)
Guacamole (video)
Salsa Verde (tomatillo salsa)
Tex-Mex eggs (photos only)

As much as I adore Mexican food, I actually made Indian food yesterday (chana masala) with some of my garbanzo beans in an unanticipated culinary irony; it was a special treat for my husband while I was out of town.

Olé.

The Nutrition Doctor is In the Kitchen

Where Science is Sexy and Healthy Eating is Spectacular

Tag Archives: Mexican

Soft Lobster Tacos with Avocado Cream and Mango Salsa

The Fresh Flavors of Salsa Fresca (aka, Pico de Gallo)

Making Mango Salsa: Ten Minutes to Delicious

Sharing the Love of Mexican Salads

Cilantro Vinaigrette: Your Go-To Mexican Salad Dressing and Dip

Meatless Monday Goes Mexican: Taco Filling, the P.K. Way

Tortilla Soup (aka, Mexican Corn Soup): Yes, Please

Southwestern Scrambled Eggs (and Other Breakfast Musings)

Roasted Vegetable Quesadillas

Happy Cinco de Mayo!

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