Marilu.com – The Home of Marilu Henner’s Total Health Makeover®

Aug 02

Featured recipe from Marilu’s table * Rockstar red beans and rice

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Hello Meatless Monday fans! Everyone who eats vegan finds themselves with rice and beans as a meal. We like this recipe because it’s the rockstar version – it’s amp’ed up in flavor, and has some great veggies in the sauce.

This meal takes an hour or so to prepare, but it’s not “work-y.” Most of the time is for allowing things to cook, and flavors to blend. You’ll have plenty of time to check your email and sort through the day’s mail while you’re making it. Or fold some laundry. Or listen to the stories of the day.

Serve with an assortment of crisp veggies.

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Rockstar Red Beans and Rice
Blue * Serves 8

2 cups brown rice, uncooked
1 Vidalia onion, chopped
2 cloves of garlic, minced
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
4 cups of vegetable stock
4 15-ounce cans of natural organic red beans, drained and washed
1 14.5-ounce can of natural tomatoes, chopped
1 teaspoon of salt-free Creole seasoning
1/2 teaspoon cumin
Fresh ground pepper, to taste
Hot pepper sauce, to taste
1 sprig of thyme
1 bay leaf
Kosher salt or Sea salt
1/4 cup of fresh chopped Italian parsley

Rinse the brown rice in a strainer. In a medium saucepan, put the rice and 4 cups water. Bring to a boil over medium-high heat, then reduce the heat to maintain a simmer, and cover. Cook for 30-40 minutes, until all the water has been absorbed.

Meanwhile, in a Dutch oven over medium heat, add the onion, garlic, green bell pepper, red bell pepper and vegetable stock. Braise the vegetables in the vegetable stock until soft. Add the beans, tomatoes, seasoning, cumin, ground pepper, hot sauce, thyme and bay leaf. Simmer for 15-20 minutes. You may need to add more vegetable stock if the beans become too dry. After the beans have simmered, season to taste with salt and add the chopped Italian parsley. Serve with brown rice and hot sauce.

Jul 26

Featured recipe from Marilu’s table * Vegan fondue

Posted in Family friendly activities, food, tips, Healthy Kids, Menu suggestions, Recipes | No Comments »

It’s another Meatless Monday meal. This one is a favorite with kids (of any age) – because fondue means playing with your food! Set out a large platter of dippers, and give everyone a long-handled fork and a plate.

This recipe also makes a nice “cheese” sauce to pour over baked potatoes or steamed greens.

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Vegan Fondue
from Vegan Lunch Box: 130 Amazing, Animal-Free Lunches Kids and Grown-Ups Will Love!, by Jennifer McCann
Green * Makes about 2 cups

1/2 cup chopped baby carrots
one 12-ounce package soft or firm silken tofu
1/4 cup nutritional yeast flakes
1/4 teaspoon dry mustard
1 Tablespoon mellow brown rice or white miso
1 teaspoon fresh lemon juice
3/4 teaspoon salt, or to taste
pinch of white pepper
pinch of nutmeg

Place the carrots in a small saucepan and cover with a scant 1/2 cup of water. Bring to boil and lower the heat to a simmer. Cook until the carrots are completely tender.

Meanwhile, place all the rest of the ingredients in a blender. When the carrots are done add them and their cooking liquid and puree until completely smooth.

Place the fondue back into the saucepan and heat on medium low heat, stirring frequently, until piping hot.

To serve, pour the fondue into a small crockpot or fondue pot and serve surrounded by vegetables and bread for dipping (see our list of favorites below). To pack for a lunch, pour hot fondue into a small thermos that has been preheated with boiling water for 10 minutes.

Some Favorite Fondue Dippers:

cubes of crusty wholegrain bread
boiled baby new potatoes
lightly steamed baby carrots
raw or lightly steamed cauliflower florets
raw or lightly steamed broccoli florets
steamed Brussels sprouts
blanched asparagus spears
bell pepper strips
apple chunks
cherry tomatoes
artichoke hearts
raw button mushrooms
raw zucchini slices
blanched whole green beans

Jul 22

Featured recipe from Marilu’s table * Asian green bean salad

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Get those green beans fresh at the farmer’s market (yum!) or from your own backyard. This side dish is a new way to enjoy a very common vegetable. Pair with fish or chicken, or serve alongside a veggie burger or pasta dish (hmmm – might be good tossed with soba noodles, too!).

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Chinese Green Bean Salad
Blue * Serves 4

1 pound fresh green beans, organic if possible
1 Tablespoon finely chopped fresh ginger root
1 cup slivered red onion

Dressing:
4 teaspoons dry mustard powder
1 Tablespoon cold water
2 Tablespoons tamari (or soy sauce)
3 Tablespoons rice vinegar (or cider vinegar)
2 teaspoons dark-roasted sesame oil

Wash, trim and cut the green beans into 1-inch lengths. Cook in rapidly boiling water, about 5 minutes or until crunchy-tender – and still bright green. Drain beans and immerse them in cold water to stop the cooking until they are cool, then drain well.

Mix together in a medium bowl the cooled green beans, ginger root, and red onions.

Mix the dressing ingredients in a small bowl with a whisk (or shake together in a jar with a tight-fitting lid) until well blended. Toss the vegetables with the dressing. Serve immediately.

Jul 19

Featured recipe from Marilu’s table * Southwestern skillet “pizza”

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Here’s another Meatless Monday meal! This one’s a bit spicy, but you can certainly make it fit your family’s tastebuds.

Some people don’t like the taste of fresh cilantro. Try using half cilantro and half spinach – prepare it all the same way (as directed), and you’ll still have the good “green stuff” with a much milder flavor. Also, if there will be objections to “green stuff” on the top of this skillet pizza, then stir it in at the very end, just before you remove the pan from the heat. (Yes, we really are big fans of putting green stuff in everything – so everyone is used to seeing it and never gets freaked out about it. Add those nutrients where you can!)

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Southwestern Skillet Pizza
Blue * Serves 6

1/4 cup veggie broth
1/2 onion, medium, sliced
1 medium garlic clove, crushed
1 small green bell pepper, sliced
1/4 pound mushroom, sliced
1-1/4 cups crushed tomatoes, canned
1 teaspoon ground cumin
1 cup frozen corn kernels, defrosted
2 medium jalapeno peppers, seeded and chopped (optional)
salt
freshly ground black pepper
1/4 pound fettuccine, fresh or dried
1/4 cup chopped fresh cilantro

Place a large pot with 3-4 quarts water on to boil.

Heat broth over medium heat in a 10″ nonstick skillet & add onion. Sauté 10 minutes.

Add garlic, green pepper & mushrooms & sauté 5 minutes. Add tomatoes, cumin, corn, jalapenos, and salt & pepper to taste. Simmer gently for 10 minutes. Meanwhile, cook fettuccine 2 to 3 minutes if fresh, 9 minutes if dried. Drain and add to skillet. Cook 10 minutes, blending the sauce & noodles together. When it’s well-mixed, press it down in the skillet with the back of a spoon to help it hold its shape.

Remove from heat & sprinkle cilantro on top, cut into wedges. Serve with a tossed green salad.

Jul 15

Featured recipe from Marilu’s table * Black bean pasta

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Yum! Another great vegan dish that’s easy – and spicy! It’s a great pantry meal, where most of the ingredients are things you have on hand.

Make lime zest by finely grating (or zesting – if you have a zester or microplane) the green part only of a clean lime peel. If you don’t have a lime, just leave the lime zest out.

Serve with broccoli rabe (or broccolini) which has been sauteed in a little olive oil, garlic and onion.

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Black Bean Pasta
Green * Serves 3

2 cups uncooked radiatore (nugget) pasta (4 ounces)
1 can (14.5 oz) diced tomatoes with chili spices (watch labels for sugar!)
1 can (15 oz) black beans, rinsed and drained
1/2 teaspoon lime zest
1/4 to 1/2 teaspoon ground cumin
1 bell pepper, cut into 2×1/4″ strips

Cook and drain pasta as directed. Meanwhile, heat tomatoes to boiling in 2-quart saucepan. Stir in cooked pasta, beans, lime zest, cumin and bell pepper. Reduce heat to low. Cover and cook 2-3 minutes, stirring occasionally until hot.

Jul 12

Featured recipe from Marilu’s table * Mushroom & asparagus quiche (vegan)

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We love quiche for dinner – some days just seem better with a light meal at the end. Serve with a tossed salad or plate of sliced tomatoes and cucumbers.

Refrigerate any leftovers, and eat them warm or cold for breakfast or lunch the next day.

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Mushroom & Asparagus Quiche
Blue * Serves 6-8

1 single pie crust (make your own, or purchase a dairy-free crust from your local health food store)
1 Tablespoon Earth Balance margarine
1 leek, white/light green part only, rinsed well and thinly sliced
1/4 pound mushrooms, sliced (use a mix of your favorites)
1/2 cup asparagus tips, sliced in 1-inch pieces
1/2 teaspoon dried thyme
Salt or Braggs Liquid Aminos to taste
Pepper to taste
Egg replacer – equivalent of 4 eggs
1-1/2 cups soymilk
3 Tablespoons flour
1/4 teaspoon salt (or a few squirts of Braggs Liquid Aminos)
1/4 teaspoon dry mustard
paprika

Preheat oven to 375F. In sauté pan, sauté leek, mushrooms and asparagus in Earth Balance. Sauté just till mushrooms wilt and leeks soften. Add the thyme and season with a little salt (or Braggs) and pepper. Pour vegetables into bottom of pie crust.

Beat together the egg replacer (already prepared), soymilk, flour, salt and mustard, or mix in a blender. Pour into pie crust. Sprinkle top with paprika.

Bake 40-45 minutes or until solid in center when jiggled.

Jun 24

Featured recipe from Marilu’s table * Lemon chicken artichoke soup

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Member Sunshineluvr shared this soup recipe with members. We tried it – and it was great!

Soup is good in the summer, too! The lemon in this soup makes it feel light and refreshing, even though it’s a hot meal. You may be tempted to add additional ingredients because this recipe is so simple, but restrain yourself and enjoy the simplicity.

Enjoy a baguette and a salad of tomatoes and cucumbers on the side.

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Lemon Chicken Artichoke Soup
Green * Serves 8

4 split chicken breasts, skin removed
1/2 cup diced white onion
1 Tablespoon olive oil
2 cans quartered artichoke hearts, drained (chopped smaller if drinking from a mug)
3 cups broth (from cooking the chicken)
2 lemons
1/2 teaspoon red pepper flakes
1/2 teaspoon thyme
1 quart chicken broth (optional; try Imagine Foods brand)
salt to taste

Fill a soup pot with 2 quarts of water, and add salt. Add chicken and bring the water to a boil. Lower the heat to maintain a simmer, and cook for about 15 minutes or until chicken is cooked through. Strain the broth through a fine mesh strainer and reserve. Pull the meat from the bones and cut into bite-sized pieces.

Wash the pot, and add the olive oil. Saute the diced onion. Add the broth (from cooking the chicken), chicken, artichoke hearts thyme and red pepper flakes. Add the zest and juice from both lemons. If you want it “soupier” add an additional quart of chicken broth. Simmer for about 30 minutes.

Jun 07

Featured recipe from Marilu’s table * Spanish rice & rye

Posted in Family friendly activities, food, tips, Menu suggestions, Recipes | No Comments »

If you were around in the 60’s and 70’s, your mom probably made Spanish Rice. Everyone’s mom did. It’s really easy, everything is in one casserole dish, and it’s great for those days when everyone needs to eat at different times. The leftovers are good, too.

So today we have the THM® vegan version – called Spanish Rice & Rye. It’s probably closer to Mexican Rice & Rye, honestly. Whatever you want to call it, be sure to try it. Get your kids a filling meal that’s good for them after they come from the pool, or before they play soccer or baseball.

Serve with something green – a dinner salad, some green beans, or broccoli would be good.

If you want to get a head start on this dish, make the rice & rye when you’ll be home for 45 minutes (maybe during dinner?). When it cools, put it in a freezer weight zipper bag, and freeze it flat. Now it’s ready in a few minutes any time you need it.

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Spanish Rice & Rye
Blue * Serves 6-8

1 recipe rice & rye (below)
1 can black beans, drained
1 can diced tomatoes and green chilies (mild or regular, your choice, try Rotel brand)
1 cup frozen corn
about 1 cup your favorite chunky salsa

Mix in a large casserole dish and bake at 350F for about 40 minutes.

Rice & Rye
from Marilu’s The 30 Day Total Health Makeover
Purple * Serves 4

1 cup brown rice
1 cup rye (the whole grain, not flour or flakes – rye grain is often called rye berries)
4 cups water

Rinse grains under running water in a strainer. Add to pot and cover with the water. Bring to a boil over medium-high heat, then reduce the heat to low and cover, to maintain a simmer. Simmer about 25 minutes, or until the water has been absorbed.

May 17

Featured recipe from Marilu’s table * Moroccon grilled salmon

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Grilling season is here! We love to hand off some of the kitchen duties to someone else, so we can concentrate on getting the side dishes ready. (And yes, we know that could sound very 1950’s, but we like to think of it as sharing the work.)

The “work” in this recipe is preparing the marinade. Allow time for the fish to sit in the marinade – 1-4 hours is ideal (or you can put it in the marinade in the morning and cook the fish for dinner). When it’s time for dinner, prepare simple side dishes like braised greens and steamed green beans. Or ribbons of summer squashes, lightly sauteed and seasoned. The bolder flavors of the marinade work well with simple sides.

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Moroccan Grilled Salmon
Green * Serves 4

1 cup chopped fresh organic parsley
1 cup chopped fresh organic cilantro
3 cloves organic garlic, minced
1 Tablespoon sliced or slivered raw almonds
3/4 teaspoon salt
2 teaspoons sweet paprika
1 teaspoon black pepper
3/4 teaspoon ground cumin
Pinch hot pepper flakes
3 Tablespoons fresh organic lemon juice
1/3 cup vegetable broth
1-1/2 Tablespoons extra-virgin olive oil
4 salmon fillets, about 1/2 pound each

In a food processor, finely chop the parsley, cilantro, and garlic. Add the almonds, salt, paprika, pepper, cumin, hot pepper flakes, lemon juice, vegetable broth, and olive oil and grind to a coarse puree, running the machine in short bursts. Taste, adding salt and pepper if needed.

Run your fingers over the pieces of fish, feeling for bones, and removing any you may find with tweezers. Pour 1/3 of the sauce over the bottom of a glass or ceramic baking dish just large enough to hold the salmon. Arrange the salmon pieces on top. Spoon another 1/3 of the sauce over the fish and marinate in the refrigerator for 1 to 4 hours covered. (The longer you marinate, the richer the flavor.) Reserve the final 1/3 of the marinade until serving time. Preheat the grill to high. Oil the grill grate. Grill the fish 4 to 6 minutes per side, turning with a spatula until preferred doneness. Transfer the fish to plates or a platter and spoon the remaining sauce over it.

May 06

Featured recipe from Marilu’s table * Mother’s day quiche

Posted in Holiday tips, Menu suggestions, Recipes | No Comments »

Nothing says “I love you, Mom” like breakfast in bed. Or at least breakfast she didn’t have to make. Or clean up.

This family favorite is easy to put together, even if you’re doing it yourself. It’s also a very flexible recipe – you can use any vegetables you enjoy (or have around) rather than the ones listed here. For example, leeks are listed, but go ahead and use any onion you have in the house – white or yellow, scallions, or shallots, or even red onion. Use any mushrooms you have. Use steamed broccoli instead of asparagus. We don’t recommend subbing the tomatoes – other ones have too much liquid in them, and they make the quiche too wet.

Serve with muffins or fruit salad for breakfast, or a green salad for lunch or dinner. Also good cold the next day.

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Mother’s Day Quiche
Green * Serves 6

1 frozen whole-wheat pie crust
8 eggs
splash soy creamer or soy milk
1 handful fresh spinach
1 Tablespoon your favorite herb blend (like Penzey’s Sunny Paris) OR 1 Tablespoon parsley
2 Tablespoons nutritional yeast
1 Tablespoon olive oil
1 leek, white and light green parts only, sliced lengthwise (and rinsed), and then crosswise into half-moon slices
about 8 shiitake mushrooms, stems removed and sliced thin
about 10 stalks asparagus, ends trimmed, sliced into 1″ lengths
about 1 dozen grape tomatoes, cut in half lengthwise
4 Tablespoons soy cream cheese (plain or herbed)
salt and pepper to taste

Preheat the oven to 425F.

Put the eggs, soy creamer (or soy milk), spinach, nutritional yeast and herbs in the blender. Season with salt and pepper. Whiz to combine. Set aside.

In a saute pan, heat the olive oil. When hot, add the leeks, mushrooms, and asparagus. Cook for 3-4 minutes, or until the leeks and mushrooms are soft and the asparagus is cooked through. Add the tomatoes and cook another 2 minutes, or until the tomatoes release their liquid. Season with salt and pepper.

Pour the vegetables into the pie crust, and spread them evenly. Divide the soy cream cheese into 16 small “balls” (or dabs) and place them around the vegetables. Gently pour the egg mixture over the top. Bake for 10 minutes at 425F, then reduce the temperature to 350F and bake for another 20-30 minutes. The top should be set and turning golden brown, and a table knife should come out clean when inserted in the center of the quiche.

Serve with muffins or fruit salad for breakfast, or a green salad for lunch or dinner. Also good cold the next day.

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