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Buckwheat Fish Sticks with Maple Mustard Dipping Sauce

Buckwheat-Fish-Sticks-with-Maple-Mustard-Sauce

I loved fish sticks as a child. Then again, I was a child who regularly ate boxed foods. Recently, my Mom and I had a conversation about that surly food memory past riddled with processed foods. She apologized for not doing better in this department and I responded that she did the best she could. I learned how to cook from my godmother, Mom Oldine and my gourmande aunt, Tia Berta. But I learned the joys of eating and got the push of support for a sometimes unruly imagination in the kitchen from my Mom.

In a month where 5,000 people have signed up to take the pledge to eat unprocessed foods, I consider how processed foods got me through my latch-key kid days and how now, as an adult, I can make other choices. I can make my own fish sticks without preservatives and use fresh herbs to infuse their earthy flavor into the crunchy exterior. I can chat with our local butcher and fishmonger and select a fine filet of halibut from down the coast, near where my friend Cheryl lives. I can look for alternative grains and upcycle ingredients typically consigned to one mealtime and invite them into another. The world is my oyster. Or, in this case, the world is my fish stick.

 

Buckwheat Fish Sticks with Maple Mustard Dipping Sauce

Originally published on Eating Rules

Yields 16 fish sticks

Ingredients
For the Fish Sticks:
  • 2 cups Buckwheat & Hemp cereal
  • 1 tablespoon fresh rosemary
  • ½ teaspoon real salt
  • ¼ teaspoon pepper
  • 1 cup buckwheat flour
  • ½ pound of firm white fish (I used halibut)
  • 1 egg
For the Dipping Sauce:
  • ¼ cup Dijon mustard
  • 2 Tablespoons maple syrup
Instructions
  1. Preheat oven to 350F degrees. Grease a roasting pan or line with parchment paper.
  2. Place cereal, rosemary, salt and pepper into a blender and process until finely ground. Pour contents onto a large plate.
  3. Pour buckwheat flour onto a separate plate. In a small bowl, whisk the egg.
  4. Place halibut filet on a cutting board and make narrow incisions down the length of the fish so that you cut long strips. Then you will cut these long strips in half. In the end, you should have 16 fish sticks.
  5. Assemble your line-up with your cutting board of fish first, followed by the plate of flour, then the egg wash, next the plate of buckwheat bread crumbs and lastly your lined or greased roasting pan.
  6. Proceed to dredge each cut fish section into the flour until nicely coated. Then, dip into the egg wash until all surfaces are nice and eggy. Lastly, dip and roll the fish stick in the breadcrumbs until all sides are coated. Place on the lined roasting pan. Repeat the process with all remaining fish sticks until they have all been shellacked with the flour-egg-breadcrumb mixtures.
  7. Cook for 12 minutes.
  8. While the fish sticks are cooking combine the mustard and maple syrup in a small bowl. Set aside.
  9. Remove the fish sticks from the oven and serve with Maple Mustard sauce.
Categories
Recipes

Lentil Croquettes & Spinach Salad with Dill Mustard Sauce

SALAD RECIPES- Lentil Croquette Spinach Salad

I don’t know about you, but in our household we sure love a quick and easy, tasty and healthy dinner for Monday nights. Did that descriptor leave you a bit winded too?

how to make vegetarian burgers with no grains

Well, that’s about how it feels to race home after racing all day at work catching up on weekend communications. Monday is the day to just barrel through, chin up, smile fixed.  Monday nights are meant for quick and easy.

vegetarian burger how to

Did you know there is also a whole movement of people who participate in “Meatless Mondays“? It’s kind of fabulous really. Our household is meat-friendly, but incorporating more vegetables and legumes into our everyday eating is something we take into account.

how to make vegetarian burgers

I give you these lentil croquettes. Take note, these croquettes are not meant to be sandwiched between bread slices or a bun. Fork tender and served on a bed of spinach leaves with grilled onions, they make the salad! In fact, I really was playing against the idea of having breadcrumbs or grains as a binder. They are chock full of veggies and protein. I bet they would be delicious served atop couscous or steamed barley for a whole grain option.

how to make lentil croquettes

We found that our quick and easy dinner option became the ideal grab and go leftover the next day too…

how to make lentil croquettes

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Lentil Croquettes & Spinach Salad with Dill Mustard Sauce

YIELD: 6 lentil croquettes

  • 1 carrot, peeled and minced
  • 1/2 zucchini, minced
  • 3 sweet peppers, seeded and minced
  • 1/4 teaspoon kosher salt
  • 1/2 teaspoon dried oregano
  • 1/2 teaspoon dried thyme
  • 1 package cooked lentils from Trader Joe’s
  • 1 large egg
  • cayenne, to taste
  • 1 tablespoon olive oil
  • 1 pound organic spinach leaves, rinsed
Mash lentils with hands or you could use a food processor. Add spices and taste. Addegg to the lentil mixture and then fold in the minced vegetables. Mix.

Heat a medium sized saute pan for croquettes over medium high heat and add oil. Once the pan is hot, add two croquettes and saute for 2 minutes. Then flip and saute on the other side for 2 minutes. They should have a nice slightly charred crust on each side after being cooked.

Place fully cooked lentil croquettes on a paper towel covered plate, to help sop up some of the oil and dab the top with paper towel.

photo of onion

NATHAN’S CARAMELIZED ONIONS

  • 1 garlic clove, sliced
  • 1 T olive oil
  • 1 small onion, sliced
  • 1 T Braggs apple cider vinegar

Heat saute pan for onions, over medium high heat. Add oil. Then add onion slices and garlic.

caramelizing onions

Saute low and slow until the onions are almost translucent, about 4 minutes. Then add the apple cider vinegar to finish off the onions.

caramelizing onions

Saute for 2 more minutes. Turn off heat and set aside.

 

dill mustard finishing sauce

DILL MUSTARD SAUCE

  • 3 oz. plain sheep’s milk yogurt
  • 1 tsp. Dijon mustard
  • 1 tsp. whole grain mustard
  • 1/8 kosher salt
  • 2 T freshly chopped dill

sauce for vegetarian burgers

Whisk together sauce ingredients and set aside. Once lentil croquettes are ready, place croquette over bed of spinach, add caramelized onions and drizzle sauce.

 

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Categories
Recipes

Chicken Sausage with Lentils and Salami

SAUSAGE RECIPES- Meaty Lentils

Two weeks before the time my finger would find a circlet of white gold wrapped around it, the chaos and nervous jitters had come and been communicated through. What remained were the small embellishments for the party celebrating a newly cemented us. Weddings often bring people together in unexpected ways and one of the pieces of wisdom I have received this year is if someone reaches out, reach back.

I don’t possess a superwoman complex though I will be the first to admit sometimes you want things done a certain way. Just so. Tie the green ribbon so it faces the front of the wedding program so guests can see words to sing along inside on the back page. I call it detailed. Nathan calls it perfectionist. That’s pretty true too. Going into planning a wedding, I decided to act as if this was the biggest tradeshow, event or party I’d ever planned. It helped a bunch *and saved a mint.* Early on, the devil kept me company in those details I obsessed over and slowly I found them drift away. The details that remained were the ones I knew were manageable with help. As a wise woman told me in grief support group this year, if someone reaches out, reach back.

Nathan’s sister has a way with a pen and when she asked if she could help, I quickly responded. With my workdays at full throttle and the wedding tasks acting as evening projects, I knew whatever I made needed to be quick, filling but also energizing.

Enter chicken sausage with lentils and salami and apple radish relish.

We cut and tied ribbons for the wedding programs in the span of an hour while Nathan’s sister wrote in her elegant script, penning names on all our table place cards. Dinner satisfied and our project was easily completed. I think one of the best things about having people help you is the shared experience. A memory to file away in the memory bank for later. I will remember with fondness Nathan’s sister, all the spools of sage green ribbon and her clever cursive script on mango colored place cards.

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Chicken Sausage with Lentils and Salami

  • 1 cup brown lentils
  • 2 ¼ cup water
  • 1/4 teaspoon ground sage
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1 chicken apple sausage
  • 1/4 cup salami

Set the water on high heat. Once it reaches a rolling boil, add the sage, garlic powder, onion powder, and lentils and cover. Turn heat down to simmer for 15 minutes. Don’t add salt yet. While the lentils are cooking, chop the chicken sausage and salami. When you have about five minutes left on the lentils, begin to heat up the sausage in a separate pan. Once the lentils are done and the sausage is cooked, combine in a separate dish with the salami. Serve with a side of brown rice for a hearty dish.

Apple Radish Relish

1 honeycrisp apple, diced
3 radishes, diced
1 teaspoon Dijon mustard
1 tablespoon fig vinaigrette
1 tablespoon olive oil
Salt and pepper, to taste

Dice the apple and radishes. Mix together the fig vinaigrette with Dijon mustard and olive oil. Drizzle vinaigrette over the slaw and toss to combine. Serve atop Meaty Lentils as a slightly sweet, piquant condiment.

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