Egg Mcmuff Muff

Sprouted Grain and Seed English Muffin, Williamsburg Mayo, Egg Over Medium with Cabot Clothbound Cheddar and Chili Flakes 

Soup's On

Wakey Wakey

Mixed berry and banana smoothie with fat free plain yogurt, almond butter, chia seeds, and a splash of OJ with Ezekiel sprouted grain and seed english muffin, Williamsburg Mayo, finished with sea salt. 

"Its Turkey Lurkey Time"

Blackened Wild Striped Bass with Kale and Avocado Relish

If you are fully loaded from hitting the stuffing a little hard this year, here is a recipe that is light and filling and will relieve you of any over gorging regrets you might have the day after. Additionally, I’ve demonstrated two super green side dishes that are both filling and tasty and can be served along side your poultry.

Blackened Wild Striped Bass with Kale and Avocado Relish

Blackening seasoning can be purchased or prepared and can be mixed to suit your taste preferences. I combined 1 tsp each of cayenne, paprika, garlic powder, onion powder, thyme, salt, and pepper and coated the top of a cleaned and thoroughly dried filet with the mixture.

I heated a pan with canola spray, and placed the filet skin side up, and pan seared each side for about 2 minutes in order to get a crisp crust. The fish was transferred to a 350 degree oven for around 12 minutes or until the center was opaque. While the fish cooked, the kale was braised in sautéed garlic and 1/2 cup low sodium vegetable stock for 5 minutes and then drained. For the avocado relish, I simply diced the cado and mixed it with lime juice and a little salt. The limey relish cut the spice of the fish and was a lovely contrast.

Brussel Sprouts With Shallots

To get a nice crust and color on the brussel sprouts, I halved them and quickly pan seared the B.S. in a hot pan for about 3 minutes, cut side down. I then transferred the sprouts to a sheet pan and roasted them with sliced shallots and a tbsp of olive oil for 15 minutes or under tender, but slightly firm to the bite. The pan searing before the roasting is an extra step, but it really gave the B.S. a nice crispy slightly smoky outer layer that elevated the little lettuce heads. Although B.S. have a nasty rap, they are always a hit when I bring them to my family’s Thanksgiving (or maybe my family is just being nice). 

Sprouted Lentil and Escarole Salad with Toasted Walnuts

Another lovely and light side idea for your Thanksgiving table is sprouted lentil and escarole salad with toasted walnuts. I used sprouted lentils which only needed to cook for 13 minutes; they were tender and iron loaded. While the lentils quickly cooked, I caramelized some fennel with thyme and garlic and then threw in a chopped head of escarole to wilt. Once the lentils were cooked to my liking (tender with a slight bite), I drained and combined them with the escarole and fennel mixture. I stirred in 1 tbsp of chèvre, which added a deliciously tart and tangy finish, and topped the whole thing with 1/4 cup chopped toasted walnuts.

These recipes contain cruciferous vegetables aka kale and brussel sprouts. These vegetables are nutrient dense and are loaded with fiber, which keep things going and flowing, vitamins, and minerals. Cruciferous veggies are also antioxidants and help prevent free-radicals (harmful cells) from proliferating.  

• Both kale and B.S. contain high levels of Vitamin C, which aids with wound healing and is an important component in maintaining bone and teeth integrity. 
• Kale is an excellent source of Vitamin A, which is beneficial for eye health, and aids in forming and sustaining teeth and skin. 
• Brussel sprouts contain Vitamin E which boosts the immune system and helps form red blood cells. Brussel sprouts also have high levels of folic acid and are loaded with plant healthy omega-3s. 

When making any type of vegetable, be sure to not overcook them since it can leach out most of the nutrients. Additionally, most brussel sprouts get a bad rap for being sulfurous and unappealing, which occurs when they are overcooked. 

Your Thanksgiving doesn’t have to be all about butter landed mash, creamy potato gratin, and cornbread stuffing. It’s easy to integrate nutritious sides that taste good and make you feel good too!

Happy Thanksgiving from The Crunchy Radish and Henry too!

Quick Fix Mexi Night

Sometimes you just can’t help but get those cravings for gooey, cheesy, spicy goodness. Instead of going to the local greasy fryalator restaurant, I opted to make these simple, healthy, and tasty quesadillas that fulfilled my mexi craving. Obviously, to no one’s surprise, I had to take a healthful spin on these quesadillas and chose Ezekiel’s sprouted grain tortillas as my foundation. These tortillas are more substantial than your average white flour variety and offer a more robust flavor while providing essential vitamins, minerals, and fiber which are not always offered in your run of the mill refined form. For the interior, I used canned low sodium fat free vegetarian refried beans and spread the mash down as my base. For my layers, I caramelized some onions, blanched some asparagus, and roasted a poblano pepper. To top it off, I used about a tablespoon and a half of shredded monterey and cheddar cheese per quesadilla and some organic Muier Glen corn and black bean salsa. I placed another tortilla on top and pressed down slightly and baked for 10-15 minutes or until the cheese was gooey. I topped off these fiestas on a plate with some sliced avocado and pickled jalapeño and was in spicy cheesy Mexican heaven. I am sure these quesadillas are an insult to any Mexican quesadilla purest, but these were great, very simple, and up for a variety of interpretations.

Additional fillers:

Sautéed mushrooms

Blanched broccoli

Roasted red peppers

Sundried tomatoes

Black beans

Spinach

“Beans, beans the magical fruit, the more you eat the more you toot!” Well, that being said, beans are not a fruit but are a legume and are considered part of the vegetable and protein family. They definitely do have some magical attributes! Beans are loaded with calcium, protein, iron, folate, and phosphorus. They are a great source of fiber and can get things flowing, hence the lovely rhymes. Depending on the preparation, beans can be fat free and are a great food choice to help fill you up without being calorically dense.

To accompany my quesadillas, I made an uncomplicated smoky and spicy tomato soup that completed my fiesta….all I needed was some chilled Patron with lime and a mariachi.

3 cups diced onions

1 clove garlic diced

1 tablespoon olive oil

2 teaspoons ground cumin

2 teaspoons paprika

1 teaspoon dried oregano

1 quart low sodium vegetable broth

1 28 ounce canned San Marzano diced tomatoes

3 teaspoons minced canned chipotles in adobo with 2 teaspoons of adobo sauce

Optional Garnishes:

Fat free sour cream

Sliced avocado

Shredded cheese

Cilantro

Scallions

Crumbled baked blue corn tortilla chips

Sauté onions in oil until softened, 5 minutes.

Add garlic, cumin, and oregano and stir for 3 minutes.

Add broth, tomatoes, and chipotles, cover and bring to a boil.

Reduce heat and simmer for 30 minutes.

Turn soup off, allow to cool slightly, and blend in either a blender or with an immersion blender.

Serve and garnish