Korean Spicy Cucumber Salad "Banchan"

Korean Spicy Cucumber Salad "Banchan"

When it gets really hot outside like it has been lately, I crave the little cold Korean side dishes called banchan. My last CSA Box included some lovely cucumbers, perfect for making a quick Korean Spicy Cucumber Salad "Banchan."

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CSA Box#2 Recipe: Snow Pea, Radish and Scallion Salad

Snow Pea, Radish and Scallion Salad

In my last CSA box, I received an assortment of salad greens, spinach, bok choy, garlic scapes, radishes and strawberries. I made more Swiss Chard and Garlic Scape Pesto, Stir-Fry Noodles with Bok Choy, and Korean Spinach Salad "Banchan," and we've been eating lots of salads. The one item in the box I wasn't quite sure what to do with was the bunch of fresh radishes. I buy radishes from the farmer's market every summer, but usually just munch on them as a snack.

Since one of my goals for joining the CSA was to introduce my kids to more vegetables that they might not normally eat, I knew I had to make the "presentation" of these crunchy radishes appealing.

I had picked up some fresh snow peas and scallions from the farmer's market and thought a pretty salad made with snow peas, scallions and radishes would do the trick. 

Radishes from my CSA Box, and Scallions and Snow Peas from the Farmer's Market

I stumbled upon a recipe on my CSA's site for a Snow Pea, Scallion and Radish Salad (which turned out to be Ellie Krieger's recipe). I made a few adjustments to the cooking time (I quickly blanched my snow peas) and the dressing proportions (reduced the amount of vinegar significantly) as there was way too much vinegar in the recipe for my taste, and too much dressing in general.

Snow Pea, Radish and Scallion Salad

Printable Recipe

Rice Vinegar Dressing

• 2 tablespoons rice vinegar
• 2 tablespoons olive oil
• 1/4 teaspoon agave nectar

Snow Pea Salad:

• 2 cups snow peas, trimmed
• 1 cup radishes, trimmed and thinly sliced
• 2 scallions, chopped

1. Make dressing by whisking together rice vinegar, olive oil and agave nectar.
2. To make salad, blanch snow peas in boiling water for 30 seconds; remove, rinse with cold water and drain well. Cut snow peas in thirds. Toss with radishes and scallions.
3. Drizzle on dressing to taste right before serving (I only used about half of the dressing as I like my salads lightly dressed).

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Joining a CSA and Two Recipes for Arugula Salad

Fresh, local strawberries picked the same day were the jewel in this week's CSA box.

This summer, I decided to join a Community Supported Agriculture group ("CSA"). A CSA allows consumers to buy local, seasonal produce directly from a farm.

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Pasta with Sauteed Swiss Chard

Pasta with Sauteed Swiss Chard

Swiss chard is one of my favorite leafy green vegetables that I buy at our local farmer's market. I especially like rainbow swiss chard, with its deep red and yellow hues.

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Quick and Easy Vegetable Side Dishes {Sauteed Broccoli and Red Bell Pepper Recipe}

Sauteed Broccoli and Red Bell Pepper

Coming up with a variety of everyday vegetable side dishes can be challenging. I know I've gotten into a slump many times, making the same vegetables week after week. My kids may not be vegetable lovers, but they know to expect vegetables every night at dinner, and understand that vegetable are important to their health.

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Comfort Food From My Childhood - Chinese Noodle Soup with Egg and Vegetables {Da Lu Mein}

Chinese Noodles with Egg and Vegetables ("Da Lu Mein")

One of the simplest and fondest memories of a quick meal from my childhood was my dad's Da Lu Mein, or Chinese Noodle Soup with Egg and Vegetables. So simple, yet so comforting.

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Anti-Inflammatory Foods {A Healthy Healing Vegetable Soup}

Anti-Inflammatory Vegetables Make a Healthy Healing Soup

I've been doing a lot of research lately, trying to figure out what is making my 8-year old sick, and how to heal his body. As I mentioned in an earlier post, he started suffering from severe abdominal pains several months ago, and it has been a frustrating, but eye-opening journey so far. I have learned so much, and I'm hoping to pass along any information that has worked for my son in case any of you experience something similar.

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Festive Holiday Salads {Persimmon Pomegranate Salad and Pink Grapefruit Avocado Salad}

Salads are a nice addition to any holiday meal, served as a starter or a light side dish.  Whether you’re entertaining or being entertained, why not make either a Persimmon Pomegranate Salad or Pink Grapefruit Avocado Salad. Both salads have fresh fruit, making them even more refreshing and healthy.

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Healthy Dinner Ideas for the Holidays

Coq Au Vin Is An Elegant Dinner Idea

During the holiday season, I often find myself looking for dinner ideas that are elegant, healthy and easy to make, without much fuss. One classic French dish that I love is Coq Au Vin, chicken braised in wine, onions, mushrooms and bacon. Although not difficult, the traditional preparation of Coq Au Vin uses butter and bacon, and takes a bit of time as the onion and mushroom garnishes are cooked separately.

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Meg Wolff 's Glazed Brussels Sprouts Recipe

Cookbook Review and Recipe from A Life In Balance: Delicious, Plant-Based Recipes for Optimal Health by Meg Wolff.

I first came across Meg Wolff at the Huffington Post where she writes regularly, featuring stories about the positive impact of a plant-based diet on health, as well as anticancer recipes.

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Recipe for Sweet Potato Casserole - Coconut Spiced Sweet Potato Casserole

  Coconut Spiced Sweet Potato Casserole

One of my childhood favorites for Thanksgiving was sweet potato casserole topped with toasted mini marshmallows, so when I came across a recipe that used a meringue topping instead of marshmallows for a sweet potato casserole, I knew I had to try it.

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Two Brussel Sprouts Recipes - Soy Sauce Glazed Brussel Sprouts and Roasted Brussel Sprouts with Winter Squash

A Fresh Stalk of Brussel Sprouts

Brussel Sprouts can conjure up bad memories of mushy, bitter vegetables. Once I learned how to roast brussel sprouts, however, brussel sprouts actually became one of my favorite vegetables.  Roasting brussel sprouts brings out the sweetness in this vegetable, and watching the cooking time prevents overcooking so there's no "mushy" factor.

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Foods That Can Help Fight Breast Cancer - Anti Cancer Recipes

Today, Meg Wolff, a writer for the Huffington Post, posted an article "What We Can Do About Breast Cancer."  Meg Wolff, a two time survivor of cancer (bone and then advanced breast cancer) changed to a plant-based diet 12 years ago after doctors gave her little hope upon going through all the traditional medical treatments.

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Stir Fry Baby Bok Choy with Shitake Mushroom Recipe

Stir Fry Baby Bok Choy with Shitake Mushrooms

On Monday, guest blogger Lisa Corrado wrote a post on the value of cruciferous vegetables as true powerhouses in fighting cancer. I thought it might be helpful to introduce some of you to bok choy, a Chinese cruciferous vegetable. As a cruciferous vegetable, not only does bok choy contain potent phytochemicals that fight cancer, but it is also high in vitamin C, calcium and vitamin A.


Baby Bok Choy, one of the many varieties of Bok Choy

 Bok choy literally means "white vegetable," and refers to a number of different varieties including napa cabbage, baby bok choy or Shanghai bok choy, and choy sum.  No matter which bok choy you come across, you will find the taste to be milder and sweeter than most of its cousins such as broccoli, brussels sprouts or kale.  I think of bok choy as an easy entry to cruciferous vegetables.
Here's an easy stir fry recipe for Baby Bok Choy with Shitake Mushrooms.


1 tablespoon sesame oil
1 tablespoon minced ginger
3 cups baby bok choy, ends trimmed, washed and cut into 1" pieces
6 fresh shitake mushrooms, cleaned and sliced into 1/2" pieces
1 red bell pepper, diced
salt to taste
2 tablespoons vegetable stock or water
Heat sesame oil on medium heat in a large skillet.  Add ginger and stir for about 15 seconds, or until fragrant.  Add bok choy, shitake mushrooms and red bell pepper.  Season to taste with salt.  Add vegetable stock and cover; cook for 3-4 minutes, until just tender.

{Printer Friendly Recipe}

More Bok Choy Recipes:
Gimme Some Oven's Baby Bok Choy with Cashews
Sasasunakku's Bok Choy with Oyster Sauce
Alternative Health Remedies' Stir-Fried Rice Stick Noodles with Bok Choy and Cherry Tomatoes

Stir Fry Baby Bok Choy with Shitake Mushrooms

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Guest Post by Lisa Corrado: Cruciferous Vegetables

I am thrilled to present Lisa Corrado as my guest blogger today, who shares a similar interest in healthy living. Lisa, a registered nutritionist and chef, provides nutritional counseling and coaching, and supports corporate wellness initiatives.

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Winter Squash Recipes

Buttercup Squash, one of many winter squash varieties

With cooler weather on its way, winter squashes such as butternut, kabocha, buttercup, delicata and acorn squashes are popping up in markets. Winter squashes differ from summer squashes as they are allowed to fully mature before being eaten. Their seeds are fully developed and the skin is hard.

Until a few years ago, I was intimidated by winter squashes, as I did not know how to cut its hard flesh, peel its thick skin, or cook it.

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A Healthy Dinner Menu

Braised Chicken with Fig Balsamic Vinegar Glaze

I was trying to come up with a healthy dinner menu this past week when I came upon Tiffin Tale’s menu for a Fall Harvest Dinner that she entered for a food blog challenge. What perfect timing! Tiffin Tales has amazing pictures and recipes, so I knew I couldn’t go wrong.  My goal was to come up with a menu for the cooler weather that was hearty but healthy.

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How To Cook Beans



Dried Black Beans



Beans are a great source of fiber and protein, and are naturally low in fat (1 cup of cooked black beans has 15 grams fiber, 15 grams protein, 2 grams fat, and 0 grams saturated fat).

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Green Salad with Pears, Cranberries, and Walnuts

One of my husband's favorite salads when we eat out is pear salad, so when I saw the first pears of the season at our local farmer's market, I bought a bag and tried to recreate the salad he had on a recent vacation.  I watched anxiously as he ate it...not a piece of leafy green left on his plate!  

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Healthy Meals That Comfort

It's hard enough trying to eat healthy when you're well, but when you're stressed out or not feeling well, it can be especially challenging.  There are days I've felt like crawling into bed with a comfy blanket, fluffy pillow, and a container of Haagen-Dazs ice cream.

Fighting cancer requires a strong body, mind, and spirit.  Diet is just one component, but an important one in the treatment of cancer.  Eating the right foods builds up the immune system, which enables the body to fight and inhibit cancer growth.
Having had the opportunity to cook for a number of friends with cancer, I've come to learn that cancer can make a person crave certain foods, so when preparing meals for loved ones with cancer, it becomes a balancing act of satisfying their cravings while providing a healthy meal.

Recently, I made dinner for a friend with breast cancer, a true warrior.  She had been craving comfort foods such as chicken, mashed potatoes, and quiche.  Between weekly chemotherapy appointments, doctor's appointments, moving to a new town, and more, it's no wonder she was craving comfort foods.  I would too.  Honestly, I don't know how she does it all.  She is an amazing woman that I am in complete awe of.  She has the most beautiful smile, unbelievable determination, and is one of the people who inspired me to start this blog.

Initially, I have to say I was intimidated by the "comfort food theme."  How would I make comfort foods like quiche and mashed potatoes, which are typically high in fat, healthy?  I poured through cookbooks, magazines and the internet, looking for ideas.
Here's what I came up with:

• Greek Lemon Chicken
• Ellie Krieger's Caramelized Onion, Mushroom and Gruyere Quiche
• Mashed Potatoes
• Marcia Kiesel's Summer Vegetable Gratin
• Sauteed Kale with Garlic
• Lidia Bastianich's Braised Lentils and Spinach
• Rice Pudding with Blueberry Compote

At first glance, this menu sounds heavy, but in fact, it has less fat than traditional recipes.  To balance out the menu, I included a variety of vegetable dishes.  Aside from providing a healthy meal, my hope is that this dinner provided some comfort for my friend.  

Here are some of the recipes:

Greek Lemon Chicken

Traditionally, chicken on the bone is used; to reduce the fat content, I used boneless chicken breast.  The marinade provides a spa treatment and keeps the chicken moist.

3 pounds boneless chicken breast

1/4 cup extra virgin olive oil

1/4 cup fresh lemon juice

3 garlic cloves, minced

1 tablespoon Greek seasoning

zest of one lemon

salt and pepper to taste

To make marinade, whisk together olive oil, lemon juice, garlic, Greek seasoning, lemon zest, salt and pepper.  Put chicken in a container or Ziploc bag.  Pour marinade over chicken and toss well.  Refrigerate at least 2 hours.  Remove chicken from marinade and place on a baking sheet lined with parchment paper.  Bake at 375 degrees for 20-25 minutes or until done.  

Mashed Potatoes

The combination of buttermilk and olive oil gives these mashed potatoes a rich taste without using butter.  I like Yukon Gold potatoes because their color and taste give the mashed potatoes a more "buttery" look and flavor than Idaho potatoes.

2 pounds Yukon Gold potatoes, peeled

3 tablespoons extra olive oil

1/4-1/2 cup non-fat buttermilk

salt and pepper to taste

Place potatoes in a pot of water, making sure there's enough water covering the potatoes.  Bring to a boil and cook until tender, 20-30 minutes depending on the size of the potato.  Drain potatoes and mash using ricer or electric mixer.  Add olive oil and buttermilk, adding more buttermilk as needed to reach desired consistency.  Season to taste with salt and pepper.
Note:  Potatoes absorb liquids differently, depending on their starch content, so add more or less buttermilk to reach the desired consistency.

Rice Pudding

adapted from Ellie Krieger on FoodNetwork.com

2 cups water

1 cup Arborio rice

3 cups vanilla almond milk

1/4 cup raw cane sugar

pinch salt

1 cinnamon stick

1 vanilla bean

1/2 teaspoon vanilla extract

1/2 teaspoon ground cinnamon

1/4 teaspoon ground nutmeg

Preheat oven to 375 degrees fahrenheit.

Bring water to a boil in an ovenproof saucepan.  Add the rice, cover and simmer for 20 minutes, until rice is nearly cooked.  In a large bowl, whisk together almond milk, sugar and salt.  Cut vanilla bean lengthwise (but not all the way through) and scrape seeds into almond milk.When rice is cooked, while still hot, add almond milk mixture and cinnamon stick.  

Cover, and place in oven.  Cook for 45-55 minutes, until rice is mostly absorbed, but there is still some liquid.  Remove pan from oven and remove cinnamon stick.  Stir in vanilla extract, cinnamon and nutmeg.  Pudding will be slightly liquidy; excess liquid will be absorbed into rice as it cools.

Serve with Blueberry Compote.

Blueberry Compote

adapted from Rebecca Katz's Cancer-Fighting Kitchen cookbook

1 1/2 cups frozen blueberries

1 teaspoon fresh lemon juice

1 teaspoon lemon zest

1 teaspoon agave nectar

Combine blueberries, lemon juice, lemon zest and agave nectar in a small saucepan. Cook over medium heat for about 4-6 minutes, or until mixture is reduced to a syrupy consistency.

To serve, spoon rice pudding (warm or room temperature) into dessert glasses.  Top with warm blueberry compote.

More Healthy Comfort Food Recipes:
Branny Boils Over's Mashed Cauliflower and Sweet Potato
Tiffin Tale's Indian Comfort Food: Red Bean Curry with Rice
Simple Bite's Lemon & Oregano Roast Chicken
My own Easy Chicken Soup with Pasta

Anti-Cancer Ingredients: Olive Oil, Lemon Juice, Onions, Mushrooms, Whole Grains, Tomatoes, Kale, Lentils, Spinach, Blueberries

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