Care for a taste?

Throughout the month of March, Parkview registered dietitians held Tasting Tables in cafes throughout the health system, with the goal of providing nutrition education and something delicious to sample. Since the dishes were so popular, we pulled them together (with a few slight modifications for the home cook) so that you can recreate a Tasting Table in your own home.
 

Apple Pie Parfait

1/3 ounce pecans, toasted and chopped
1 ¼ ounces apple, diced
1/8 teaspoon ground cinnamon
1/8 ounce packed light brown sugar
Dash ground nutmeg
4 2/3 ounces low-fat vanilla yogurt
1 ounce oats and honey granola

1. Preheat the oven to 350 degrees. Arrange the pecans in a single layer on a dry sheet pan. Roast the pecan pieces for 3 to 5 minutes. Remove from the oven and transfer the pecans to a plate.
2. Make the apple filling by combining the apples with the toasted pecans, cinnamon, brown sugar and nutmeg.
3. Place a scoop of yogurt in the bottom of a cup or bowl. Top the yogurt with a scoop of apple pie filling, and then top the apple pie filling with a scoop of granola.

Yields 1 parfait
 

Every Sausage Avocado Toast

Sausage Crumbles

1/8 teaspoon fennel seed
1/8 teaspoon diced yellow onion
1/2 teaspoon minced garlic
1 ¼ ounces ground pork, 80% lean, raw
Dash kosher salt
Dash black pepper

Red Pickled Onions

Fresh habanero peppers, to taste
1/3 ounce red onion, cut into 1/8-inch slices
Dash salt
Dash Mexican oregano
½ teaspoon white vinegar
Splash fresh lime juice

Toast

1 ounce avocado
1 teaspoon fresh lemon juice
¼ teaspoon granulated garlic
1 slice wheat berry bread
1 ounce Sausage Crumbles
1 ½ teaspoons everything bagel seasoning
3 teaspoons Red Pickled Onions

1. Prepare the Sausage Crumbles. Lightly toast the fennel seeds in a sauté pan until fragrant. Remove from the heat and crush, leaving fragments of seeds but not leaving any seeds whole. In a pan, sauté the onion until it begins to turn translucent. Add garlic. Continue to sauté until onion and garlic are soft. Add the pork and cook, breaking into crumbles, until cooked through. Fold in toasted fennel. Season with salt and pepper.
2. Prepare the Red Pickled Onions. Use gloves to seed the peppers. Cut stems of habanero chiles. Cut slit in the end of each chile opposite the stem. Set aside.
3. Place the red onions in a large jar or container. Add salt and oregano. Toss gently to evenly coat. Add the habanero chiles and toss to combine. Pour vinegar and lime juice over the onion mixture. Cover.
4. In a bowl, fold together avocado, lemon juice and granulated garlic until smooth, but slightly chunky.
5. Toast the bread.
6. Spread the avocado mixture evenly over the toast and evenly top with the Sausage Crumbles, everything bagel seasoning and Pickled Red Onions. Enjoy! 

Makes 1 toast
 

Baja Fish and Quinoa Tacos

Chipotle Lime Crema

3/8 teaspoon light mayonnaise
3/8 teaspoon light sour cream
1/8 teaspoon fresh lime juice           
Chipotle peppers, canned, in adobo sauce, to taste
Cilantro, chopped, to taste
Salt, to taste

Quinoa Cabbage Slaw

1 ¼ ounces tri-color quinoa
¾ ounce Chipotle Lime Crema
7/8 ounce shredded green cabbage

Baja Mahi Mahi

3 1/8 ounces Mahi Mahi fillets, raw
5/8 teaspoon extra-virgin olive oil
¼ teaspoon Old Bay seasoning

Red Pickled Onions

Fresh habanero peppers, to taste
1/3 ounce red onion, cut into 1/8-inch slices
Dash salt
Dash Mexican oregano
½ teaspoon white vinegar
Splash fresh lime juice

Taco

2 ¾ ounces Quinoa Cabbage Slaw
2 ½ ounces Baja Mahi Mahi
2 tablespoons Red Pickled Onions
1 teaspoon Chipotle Lime Crema
2 2.2-inch white corn tortillas
Fresh avocado, sliced, to taste

1. Make the Chipotle Lime Crema. In a mixing bowl, combine all ingredients.
2. Make the Quinoa Cabbage Slaw by combining slaw ingredients in a bowl.
3. Prepare the Mahi Mahi. Brush the fish with olive oil. Dip it into the Old Bay seasoning, turning to coat. Marinate in the refrigerator for 1 hour. To cook the fish, preheat the grill or griddle. Place fish on the cooking surface. Cook for 2 to 3 minutes. Turn and finish cooking for another 2 to 3 minutes.
4. Prepare the Red Pickled Onions. Use gloves to seed the peppers. Cut stems of habanero chiles. Cut slit in the end of each chile opposite the stem. Set aside. Place the red onions in a large jar or container. Add salt and oregano. Toss gently to evenly coat. Add the habanero chiles and toss to combine. Pour vinegar and lime juice over the onion mixture. Cover.
5. To make the taco, lightly grill 2 corn tortillas. Assemble by placing a scoop of Quinoa Cabbage Slaw on each tortilla. Spread down the center of the tortilla. Top with 1 strip of grilled Mahi Mahi. Garnish with Pickled Red Onions, avocado and Lime Crema and serve immediately.

Makes 2 tacos

Middle Eastern Everything Wrap

Rainbow Slaw

1 teaspoon Kalamata Dressing
2 tablespoons shredded carrots
1/8 ounce shaved Brussels sprouts
2 tablespoons shredded red cabbage
1 ½ teaspoons green onions, sliced
7/8 ounce radish, tops removed, cut into matchsticks
½ teaspoon black pepper

Everything Bagel Baba Ghanoush

2 ½ ounces eggplant
1/8 teaspoon minced garlic
3/8 teaspoon tahini
½ teaspoon non-fat plain yogurt
3/8 teaspoon fresh lemon juice
Fresh chopped parsley, to taste
Salt, to taste
Cayenne pepper, to taste
3/8 teaspoon everything bagel seasoning

Roasted Cremini Mushrooms

1 2/3 ounces fresh cremini mushrooms, halved

Wrap

1 10-inch whole wheat tortilla
4 ounces Rainbow Slaw
2 ounces garbanzo beans, canned
1 ½ ounces Everything Baba Ghanoush
1 ounce Roasted Cremini Mushrooms

1. Make the Rainbow Slaw by tossing all ingredients in a bowl to combine.
2. Make the Everything Baba Ghanoush. Wash the eggplant, but do not trim the stalks. Prick the vegetable a few times with a fork or tip of a knife. Broil under a medium-hot broiler with the rack at the lowest level, or in a preheated 375-degree oven. Cook, turning occasionally, until the skin has charred and blistered. Remove eggplant from heat. Cut in half while still hot. Scoop out flesh, discarding skin. In a food processor or blender, combine eggplant, garlic, tahini and yogurt. Process until smooth. Add lemon juice, parsley, salt, cayenne pepper and everything bagel seasoning. Mix until well-blended. Place in the refrigerator to cool.
3. Make the Roasted Cremini Mushrooms. Preheat the oven to 400 degrees.  Place the mushrooms in a single layer on a sheet pan. Do not overcrowd. Spray with cooking spray and roast for 15 minutes or until lightly browned. Flip once halfway through cooking.
4. Heat tortillas on a griddle for approximately 5 seconds per side.
5. Toss Rainbow Slaw with chickpeas until well mixed.
6. To assemble the wrap, add 3 tablespoons of Everything Baba Ghanoush, ¾ cup of Rainbow Slaw with chickpeas and ¼ cup of Roasted Cremini Mushrooms. Roll the wrap tightly and enjoy.

Makes 1 wrap
 

Szechuan Salmon Wrap

Thai Seasoning

Dash onion powder
Dash garlic powder
Dash black pepper
Dash ground ginger
Dash crushed red pepper flakes
Dash ground bay leaves
Dash ground Kaffir lime leaves
Dash ground coriander
Dash cayenne pepper

Szechuan Garlic Spread

¼ ounce fresh garlic, peeled
Shiitake mushrooms, caps only, to taste
Fresh ginger root, coarsely chopped, to taste
1/8 teaspoon sesame seed oil
¼ teaspoon low-sodium soy sauce
¼ teaspoon water     
¼ ounce red pepper, coarsely chopped
½ teaspoon unseasoned rice wine vinegar
1/8 orange marmalade         
Dash crushed red pepper flakes
Dash Thai Seasoning

Thai Broccoli Slaw

1/8 ounce Roasted Shiitake Mushrooms
1 ¼ ounces broccoli florets
3/8 ounce water                   
¼ ounce dry rice noodles
2/3 teaspoon lemon juice
1 1/3 ounces canned mandarin oranges, drained
1/8 ounce green onions, thinly sliced
½ ounce Bok choy, thinly sliced
2/3 teaspoon Szechuan Garlic Spread
Dash of salt
1/8 Thai Seasoning

Salmon

3 ounces salmon fillets, raw
1/8 teaspoon Thai Seasoning

Wrap

1 10-inch whole wheat tortilla
3 teaspoons Szechuan Garlic Spread
2 1.2 ounces Salmon
8 ounces Thai Broccoli Slaw

1. Make the Thai Seasoning by combining all ingredients.
2. Make the Szechuan Garlic Spread. Preheat the oven to 400 degrees. Place whole garlic cloves and whole shiitake mushroom caps on a sheet pan in a single layer. Do not overcrowd. Evenly coat with cooking oil spray (not listed). Roast for 10 to 15 minutes or until cloves are lightly golden. Remove from heat. Place all ingredients in a food processor and blend until smooth.
3. Make the Roasted Cremini Mushrooms. Preheat the oven to 400 degrees.  Place the mushrooms in a single layer on a sheet pan. Do not overcrowd. Spray with cooking spray and roast for 15 minutes or until lightly browned. Flip once halfway through cooking.
4. Make the Thai Broccoli Slaw. Blanch the broccoli in boiling water or steam for 1 minute. Shock in ice bath and drain well. Bring water to a boil. Remove from heat and add noodles. Stir and allow to sit for 20 minutes or until noodles are tender. Drain well. Toss all ingredients together in a mixing bowl until combined and evenly distributed.
5. Cook the Salmon. Preheat the oven to 400 degrees. Place the salmon fillets on a sheet pan. Evenly sprinkle with Thai Seasoning. Roast for 7 minutes or until flaky and just cooked through. Cool slightly and beak into large pieces.
6. To assemble the wrap, spread 3 tablespoons of Szechuan Garlic Spread over the wrap. Place 2 1/2 ounces of flaked salmon in the center of the wrap. Evenly top with Thai Broccoli Slaw. Roll up the wrap and enjoy.
    

Wheat Berry Waldorf Salad

2 quarts water           
1 ½ teaspoons salt
2 cups raw red wheat berries
2 7/8 ounces celery, thinly sliced
2 ounces toasted walnut piece
11 2/3 ounces diced red apple
13 ounces diced Granny Smith apples
1/3 cup fresh mint, chopped
4 7/8 ounces pitted dried cherries
3 7/8 ounces golden raisins
2 ounces chopped green onions
2 7/8 ounces unseasoned rice wine vinegar
2 7/8 ounces fresh orange juice
1 ½ teaspoon grated fresh orange rind
¼ teaspoon salt         
¼ teaspoon black pepper

1. Bring water and 1 ½ teaspoons salt to a boil. Add wheat berries. Reduce heat, cover and simmer for 1 1/2 hours or until tender. Drain.
2. Mix well to combine all ingredients and enjoy.
    

Wild Rice, Apples and Walnuts Salad

Raspberry Vinaigrette

2 1/8 ounces raspberry vinegar                     
1/8 teaspoon salt
1/8 teaspoon black pepper
2 ¾ teaspoon granulated sugar                     
3/8 teaspoon fresh parsley, chopped
6 ½ ounces canola oil 

Caramelized Walnuts

2 2/3 ounces walnut pieces               
1/8 teaspoon salt
1/8 teaspoon cayenne pepper
1 1/3 ounces powdered sugar

Salad

2 ounces Raspberry Vinaigrette Dressing
1 ounce Caramelized Walnuts
1 1/8 pound wild rice blend, uncooked
1 ¼ quart water                     
4 1/3 ounces carrots, cut into matchsticks
2 1/8 ounces red peppers, diced
2 1/8 ounces green onions, chopped
8 2/3 ounces diced Granny Smith apples
2 1/8 ounces Italian parsley, chopped

1. Make the Vinaigrette. In a bowl, combine raspberry vinegar, salt, pepper, sugar and parsley. Slowly whisk in oil to emulsify.
2. Make the Caramelized Walnuts. Preheat oven to 350 degrees. Toss walnuts with salt, cayenne and confectioner's sugar. Coat evenly. Spread walnuts evenly on a dry sheet pan. Roast for 5 to 7 minutes until walnuts are toasted. Let cool completely on sheet pan.
3. Cook the rice according to package instructions.
4. To assemble the salad, combine the rice with the carrots, peppers, scallions, apples and Vinaigrette. Garnish with Caramelized Walnuts and chopped parsley and enjoy.

For more cooking inspiration, browse the Nutrition & Recipes section of our blog, the Parkview Dashboard.