Healthy Recipe: Coconut Cream Overnight Oats

If you’re a fan of coconut cream pie, you’ll love this genius make-ahead breakfast idea lightly adapted from a recipe in Kat Ashmore’s “Big Bites.” Thickened with tiny, antioxidant-rich chia seeds, these grab-and-go treats are creamy, filling, refreshing, and packed with nutrients and fiber. A sprinkling of toasted coconut adds crunch. Serves 4.

Ingredients

  • 1 cup full-fat coconut milk
  • 2 cups unsweetened almond milk
  • ¼ cup maple syrup
  • 1 teaspoon vanilla extract
  • 1 ½ cups old-fashioned oats
  • 1/3 cup chia seeds
  • ¼ teaspoon kosher salt
  • 1/8 teaspoon ground cinnamon
  • Optional toppings: toasted shredded unsweetened coconut, strawberries, blueberries, peaches, mango, banana, toasted sliced almonds

Instructions

  1. Have ready four 12- to 16-ounce lidded wide-mouthed glass jars or other containers.
  2.  Shake or stir the coconut milk to blend if the cream and water have separated, then pour 1 cup of the blended coconut milk into a large bowl.
  3. Add the almond milk, maple syrup, vanilla, oats, chia seeds, salt, and cinnamon. Whisk until thoroughly combined.
  4. Divide among the jars, cover with lids, and refrigerate overnight. (The oats will keep in the refrigerator up to a week.)
  5. Serve with coconut or fruit of choice.

 

Healthy Recipe, Branzino with Asparagus and Scallions

Branzino is a mild, flaky white fish from the Mediterranean Sea that’s traditionally served whole, roasted or grilled, with little more than a squeeze of lemon to accentuate its naturally sweet, delicate flesh. Due to overfishing, much of it nowadays is farm-raised, making it widely available throughout US markets. In this recipe, adapted from one in Olga Massov and Sanae Lemoine’s “Hot Sheet,” branzino is the centerpiece of a fast, low-carb, one-pan meal. Rainbow trout or snapper will work just as well. Serves 2-4. – Susan Puckett

Ingredients

  1. 12 ounces asparagus, woody ends trimmed
  2. 2 bunches scallions, trimmed of dark green parts with roots intact
  3. 2 tablespoons extra-virgin olive oil, plus more for drizzling
  4. Kosher salt and freshly ground black pepper
  5. 2 head-on whole branzino, gutted and scaled (1 to 1 1/2 pounds each); or 4 skin-on fillets of approximately the same size and shape (about 4 to 6 ounces each)
  6. 2 teaspoons minced garlic
  7. 1 lemon, thinly sliced, plus lemon wedges for serving
  8. 8 sprigs flat-leaf parsley (plus extra for garnish)
  9. 4 sprigs thyme, rosemary, or oregano (plus extra for garnish)
  10. Flaky sea salt

Instructions

  1. Position rack in middle of oven. Preheat to 450. Line a sheet pan with parchment paper.
  2. Place asparagus and scallions on parchment-lined pan. Drizzle with 2 tablespoons oil, season with ½ teaspoon salt and a few grindings of black pepper. Shake pan lightly to coat.
  3. Pat dry fish dry and drizzle both sides with a little olive oil. If using whole fish, season inside and out with salt and pepper and stuff the fish cavities with garlic, lemon slices, and herb sprigs. If using fillets, sprinkle the flesh side with salt and pepper and cover two of the fillets evenly with the minced garlic, lemon slices, and herb sprigs. Lay the remaining fillets on top of each, flesh side down.
  4. Set reassembled fish on top of vegetables. Transfer pan to oven and roast 12 to 15 minutes or until the fish skin starts to blister, flesh turns opaque, flakes with fork.
  5. Remove from oven and let rest 5 minutes. (Fish will rise in temperature a few degrees out of oven, so don’t overcook.)
  6. Garnish fish and vegetables with extra herbs and serve with lemon wedges for squeezing, olive oil for drizzling, and flaky sea salt for sprinkling.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

Chicken Peperonata

Peperonata is a rustic southern Italian dish of stewed sweet peppers, tomatoes, lots of garlic, and other savory ingredients. In this recipe, adapted from Ashley Rodriguez’s “Rooted Kitchen,” the mixture is a simmering sauce for boneless, skinless chicken thighs. But it would be just as delicious paired with shrimp, fish, white beans, or tofu for a low-carb, gluten-free meal. Serves 4-6.

Ingredients

  1. 4 boneless, skinless chicken thighs
  2. Kosher salt
  3. 1 recipe Peperonata (recipe follows)
  4. 2 tablespoons coarsely chopped Italian parsley, basil, or mint
  5. Polenta, pasta, rice, or crusty bread for serving (optional)

Instructions

  1. Season both sides of the chicken thighs with about 1 teaspoon of salt.
  2. Scrape the Peperonata into a large skillet and submerge the chicken in the mixture. Bring to a simmer over medium-high heat, then reduce the heat to low and simmer for 20 minutes, flipping the chicken halfway through.
  3. With tongs, remove the chicken to a cutting board, let cool slightly, then slice the chicken into ½-inch-thick strips. Return the strips to the pan and simmer for 10 minutes longer to fully heat through.
  4. Taste and adjust seasonings, if needed. Serve warm, over pasta or grain of choice if desired, garnished with chopped herbs.

Charred Peperonata

  1. 2 pounds sweet peppers, cored, seeded, and sliced lengthwise into ½-inch-wide strips (use multi-colored peppers or all red — all green can be too bitter)
  2. 8 ounces cherry tomatoes
  3. 1 medium yellow onion, halved and sliced
  4. 10 garlic cloves, sliced
  5. ½ cup extra-virgin olive oil
  6. ¼ cup red wine vinegar
  7. 2 teaspoons honey
  8. 2 teaspoons kosher salt (plus more, to taste)
  9. ½ teaspoon smoked paprika
  10. ¼ teaspoon red pepper flakes
  11. ½ cup fresh basil leaves

Instructions

  1. Preheat the oven to 400 degrees. In a large bowl, combine the peppers, cherry tomatoes, onions, garlic, chile flakes, oil, vinegar, honey, 2 teaspoons salt, paprika, and red pepper flakes. Stir well to combine. Spread in a 9-by-13-inch pan.
  2. Roast for 30 minutes; stir and roast 30 minutes longer. Stir in the basil and continue to roast another 30 minutes or longer, until the peppers are meltingly tender, charred in some places, and almost saucy — about 1 ½ hours total.
  3. Allow the mixture to cool, the pack in a jar or other airtight container with a lid. The Peperonata will keep in the fridge for up to 2 weeks or in the freezer for up to a year.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Curried Chickpeas with Spinach and Tomatoes

This bold-flavored vegan entrée tastes like it’s been simmering for hours yet takes less than 30 minutes to prepare. It’s adapted from Kat Ashmore’s “Big Bites: Wholesome, Comforting Recipes That Are Big on Flavor, Nourishment, and Fun” and consists of inexpensive staples you already have. Canned chickpeas are the principal protein source, delivering vitamins, minerals, and fiber. Pair with greens and a whole grain such as brown rice. Serves 2-3. – Susan Puckett

Ingredients

  • 1 tablespoon olive oil
  • 1 medium onion, diced
  • 2 or 3 garlic cloves, minced
  • 1 teaspoon ground turmeric
  • ½ teaspoon curry powder
  • ¼ teaspoon cumin
  • Pinch of cayenne pepper (optional)
  • 1 tablespoon tomato paste
  • Kosher salt and freshly ground black pepper
  • 1 (15-ounce) can chickpeas, drained and rinsed
  • 1 medium tomato, diced
  • ¼ to 1/2 cup full-fat coconut milk
  • 1 (5-ounce) bag baby spinach (about 5 cups)
  • 1 or 2 cups cooked brown rice for serving
  • 2 tablespoons chopped fresh cilantro for serving (optional)

Instructions

  1. In a large, heavy saucepan, heat the oil over medium heat. Add the onions and cook, stirring, for 3 or 4 minutes, until tender.
  2. Add the garlic, turmeric, curry powder, cumin, and cayenne (if using), tomato paste, ½ teaspoon salt, and a few grindings of black pepper. Cook, stirring, for a minute or two, or until the mixture is fragrant and the tomato paste darkens.
  3. Add the chickpeas, ¼ cup water, and the tomato and bring to a simmer. Cover the pan, reduce the heat to medium-low, and simmer for 5 more minutes.
  4. Stir in ¼ cup of the coconut milk and the spinach, in batches, if necessary, stirring as it cooks down. Add another ¼ teaspoon of salt and simmer, uncovered, for 3 to 4 minutes, until most of the liquid has evaporated, adding a splash more coconut milk if you prefer a creamier consistency. Taste and adjust seasonings as desired.
  5. Serve over rice and sprinkle with cilantro, if using.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Waldorf salad

This version, lightly adapted from one in “Start Here: Instructions for Becoming a Better Cook” by Sohla El Waylly, pops with flavor and crunch supplied by grapes, toasted walnuts, and blue cheese. It’s a sturdy alternative to flimsy lettuce salads and a great way to use up a half-bunch of celery before it dies in the crisper. It easily accommodates leftover bits of rotisserie chicken, boiled shrimp, hard-boiled egg, or other proteins to make it a nutrition-packed meal in itself. Serves 4. – Susan Puckett Ingredients Dressing:

  • 1/3 cup buttermilk
  • 2 tablespoons Dijon mustard
  • 1 tablespoon mild honey
  • 2 teaspoons extra-virgin olive oil
  • 1 tablespoon lemon juice, plus more, to taste
  • Kosher salt and coarsely ground black pepper

Salad:

  • 8 medium celery stalks (leaves plucked and reserved)
  • 1 small sweet, crisp apple, such as Gala or Fuji
  • 1 cup seedless grapes
  • ¼ cup coarsely chopped, toasted walnuts
  • ¼ cup coarsely crumbled blue cheese

Instructions

  1. Make the dressing: In a large bowl, whisk together the buttermilk, mustard, honey, olive oil, and lemon juice. Season to taste with salt and pepper.
  2. Make the salad: Thinly slice the celery crosswise on the diagonal. Core and thinly slice the apple. Cut the grapes in half. Add the celery, apple slices, and grape halves to the bowl of dressing and toss to combine. Taste and add more lemon juice, salt, and pepper if desired.
  3. Divide among serving plates, along with some of the dressing in the bowl. Top with blue cheese, nuts, and celery leaves, and serve. Leftovers may be stored for a day in a covered container in the refrigerator.

— Susan Puckett is an ​Atlanta-based food writer and cookbook author.

Healthy Recipe, Shrimp Bowls

Try this this health-packed, one-bowl meal adapted from a recipe in Michelle Braxton’s “Supper with Love.” No fancy ingredients needed. The trick is to cook the vegetables and shrimp separately, but in a pan that’s just hot enough to turn the surface of a nice shade of golden. A dab of butter is added in the last minute when the shrimp are almost done, along with the garlic and tamari, bringing out the garlic’s aroma without burning it.  Squeeze citrus over the shrimp and you’re ready to assemble your bowl with the cooked veggies and grain of choice. Serves 3-4. Ingredients3 or 4 tablespoons Spicy Mayo Sauce (recipe below)Shrimp and Vegetables: 

  • 1-pound large shrimp, peeled and deveined (thawed if frozen)
  • ½ teaspoon fine sea salt
  • 6 or 7 grindings freshly ground black pepper
  • 1 tablespoon canola or other neutral oil (plus more as needed)
  • 1 medium zucchini, halved lengthwise and thinly sliced
  • 1 medium yellow onion, thinly sliced
  • 1 red bell pepper, cored and cut into strips or bite-size pieces
  • 1 tablespoon unsalted butter
  • 1 garlic clove, minced
  • 1 tablespoon tamari or soy sauce
  • ½ lemon or lime

For assembly: 

  • 2 cups cooked brown rice, quinoa, or other grains
  • ¼ cup sliced green onions
  • 2 tablespoons toasted sesame seeds

Instructions

  1. Make the Spicy Mayo Sauce as directed below; refrigerate until serving.
  2. Place the shrimp in a bowl and season lightly with salt and pepper; set aside.
  3. In a large nonstick or cast-iron skillet, heat the oil over medium-high heat. Add the zucchini slices, onions, and bell pepper and cook, undisturbed, on one side about 3 minutes, or until vegetables begin to turn caramelize. Give it a stir and sauté until the onions and peppers are softened and the zucchini is cooked through but still a bit firm, 3 to 5 minutes. Transfer the vegetables to a bowl and set aside.
  4. Add a little more oil to the skillet if needed and set on medium heat. Add the shrimp and cook on one side until pink and slightly caramelized, about 2 minutes. Flip the shrimp and cook on the other side a minute or two longer, just until pink and opaque, taking care not to overcook. Add the butter and once melted, add the garlic and tamari and sauté until fragrant, about 30 seconds.
  5. Squeeze the lemon or lime juice over the shrimp and season with a little salt and pepper if desired. Remove from the heat.
  6. Assemble the bowls: Add a scoop of rice or grain of choice to each bowl. Top with shrimp and vegetables. Drizzle with some of the Spicy Mayo Sauce, sprinkle with scallions and sesame seeds, and eat.

Spicy Mayo Sauce Makes about 2/3 cup Ingredients

  • ½ cup mayonnaise (vegan is fine)
  • 1 tablespoon Sriracha or other hot chili sauce, or to taste
  • 1 tablespoon tamari or soy sauce
  • 1 tablespoon toasted sesame oil
  • 1 tablespoon water, plus more, as needed

Instructions

  1. In a small bowl, whisk together the mayonnaise, Sriracha, tamari or soy sauce, sesame oil, and 1 tablespoon of water, or enough to achieve desired consistency.
  2. Transfer to a small airtight container and refrigerate until ready to serve, or up to a week.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Mediterranean Breakfast Couscous

If you’re hankering for an energizing, delicious switch from your breakfast routine, Suzy Karadsheh has just the thing in “The Mediterranean Dish” — couscous! We normally think of the teeny grain-like pasta as a base for a savory stew or side dish for bold-flavored kebabs, but couscous can also stand in as a healthier alternative to sugary cereal, as this adaptation of her recipe demonstrates. Serves 4.

Ingredients

  • 1 ½ cups water
  • 1 ½ cups Moroccan instant couscous
  • 2 tablespoons ghee or unsalted butter
  • 4 teaspoons brown sugar (or to taste)
  • ½ to 1 cup chopped, toasted nuts (walnuts, pistachios, hazelnuts, almonds)
  • ½ to 1 cup dried fruit (raisins, dried cranberries, chopped apricots, sliced dates)
  • ½ cup sweetened or unsweetened flaked coconut (optional)
  • Whole milk, almond milk, or another nondairy alternative, warmed
  • Flaky sea salt

Instructions

  1. In a medium saucepan, bring the water to a boil over high heat. Add the couscous, stir, immediately turn off the heat and cover with a lid. Let the pan sit undisturbed for 10 minutes, allowing the couscous to absorb the water and double in size. Fluff with a fork.
  2. Meanwhile, in a medium nonstick skillet, melt the ghee or butter over medium-high heat. Add the couscous and allow it to toast for 3 to 5 minutes, flattening with a spatula and stirring until the grains crisp up a bit and slightly deepen in color.
  3. Remove from the heat and place a scoop of toasted couscous in each cereal bowl. Sprinkle each with brown sugar, nuts, dried fruit, and coconut (if using).
  4. Pour some warm milk over and dig in. Add a sprinkling of salt if you like.

Healthy Recipe, Paprika Chicken 

Here’s a way to achieve juicy, crispy-all-over chicken without a rotisserie: Skip the pan and roast the chicken pieces directly on the oven rack. Rub the pieces with smoked paprika for a boost of bold Spanish flavor before popping them in the oven along with the pan of veggies, toss together a simple green salad while they roast, and feast. Serves 4 to 6. Simplified from Jamie Oliver’s “5 Ingredients Mediterranean: Simple Incredible Food.”  – Susan Puckett Ingredients

  • 2 pounds Yukon gold or other potatoes, cut in bite-size chunks
  • 2 lor 3 sweet bell peppers, cored and cut in bite-size pieces
  • 2 tablespoons olive oil
  • 2 teaspoons fresh thyme leaves, extra sprigs (optional)
  • Salt and pepper
  • 1 ½ to 2 pounds bone-in skin-on chicken thighs or chicken pieces of choice
  • 1 tablespoon red wine vinegar
  • 1 heaping tablespoon smoked paprika

Instructions

  1. Preheat oven to 400 degrees. Set a small cooling rack on the grates of the middle rack in the oven.
  2. Place potatoes and peppers on a large sheet pan, drizzle with 1 tablespoon of olive oil, sprinkle with thyme leaves (if using) along with ½ teaspoon each of salt and pepper, and toss well.
  3. In a large bowl, combine the chicken with the other tablespoon of olive oil, vinegar, paprika, and ½ teaspoon each of salt and pepper, and toss until evenly coated.
  4. Place the pan of vegetables on the bottom rack of the oven and set the chicken pieces skin-side up on the cooling rack directly over the vegetables, allowing the juices to drip through the grates onto the vegetables.
  5. Roast for 30 minutes, pull out pan of vegetables, and give it a good shake. Lay sprigs of thyme over the chicken. Return the pan to the oven and roast 5 to 10 more minutes, or until chicken and potatoes are fully cooked through. Serve hot.

—  Susan Puckett is an Atlanta-based food writer and cookbook author.

Healthy Recipe, Salmon Patties

There are many great reasons for always keeping a can of salmon in your pantry: It’s inexpensive, has a long shelf life, and is an excellent source of protein and good-for-the-heart omega 3s. And with a few other staples it can transform into a delicious dinner in minutes. This is a case in point. Both the patties and the sauce are infinitely adaptable to other tasty tidbits you have on hand. Serves 4-6. – Susan Puckett Sauce

  • ½ cup full-fat Greek yogurt
  • 1 tablespoon capers, rinsed and chopped
  • 1 tablespoon lemon juice
  • 1 tablespoon lemon zest
  • Kosher salt and freshly ground black pepper

Salmon Patties

  • 1 (14.75 ounce) can salmon
  • ½ cup seasoned dry breadcrumbs
  • ¼ cup chopped onion
  • 1 large egg, lightly beaten
  • 1 tablespoon Dijon mustard
  • 1 tablespoon olive oil, plus more, as needed

Instructions

  • In a small bowl, mix the yogurt, capers, lemon juice, and zest. Season with salt and pepper.
  • Drain the salmon, reserving the liquid. Place the salmon in a medium bowl. Add breadcrumbs, onion, egg, and mustard; mix well to combine.
  • Shape the mixture into 8 to 12 patties and set them on a tray, adding reserved liquid from the salmon if the mixture is too dry. Line a plate with paper towels and set near the stove.
  • In a large skillet over medium heat, heat 1 tablespoon of the oil and add patties, leaving several inches of space in between. Cook until golden brown, about 3 to 4 minutes per side. Drain on paper towels. Add a little more oil and repeat with the remaining patties.
  • Serve patties with the sauce.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.

Healthy Recipe, Broiled Sea Bass 

Fresh fish doesn’t need a lot. Just a little TLC. This recipe, adapted from Eric Ripert’s “Seafood Simple,” calls for running the fillets under an oven broiler set on low (400 degrees), which also keeps it from falling apart upon flipping. The fish is seasoned only with salt and pepper, and then dressed with a vinaigrette in which lemon halves are charred before squeezing, giving it a deep, slightly smoky dimension. Serves 4. Ingredients

  • 1 pound small Yukon Gold potatoes, washed and halved
  • Fine sea salt
  • 1 teaspoon minced chives, plus more for garnish
  • Canola or other neutral oil for the skillet and for brushing
  • 2 lemons, halved
  • 1 tablespoon red wine vinegar
  • ½ cup extra-virgin olive oil, plus more for sauteing
  • 1 bunch broccolini, thick stems removed, or broccoli or asparagus
  • Big pinch of red pepper flakes
  • 4 sea bass fillets
  • Pepper

Instructions

  • Place the potatoes in a pot and cover with cold water by an inch. Add a couple of teaspoons of sea salt, bring to a boil, and cook 8 to 12 minutes, or until the potatoes are easily pierced with a knife. Drain, stir in chives, cover and keep warm.
  • Meanwhile, heat a skillet over medium-high heat. Brush the skillet with a little neutral oil and place the lemon halves cut side down on the hot skillet. Cook until charred, 4 to 5 minutes.
  • Squeeze the lemon juice into a small bowl, then strain out the seeds into another small bowl. Stir in the vinegar and a pinch of sea salt, to taste. Slowly drizzle in the olive oil and whisk until emulsified; set aside.
  • Place broccolini in a large skillet, cover with about 2 inches of water, bring to a boil, and cook until bright green, 1 or 2 minutes. Drain. In the same skillet over medium-high heat, add a tablespoon of olive oil, or enough to cover the bottom. Add the blanched broccolini to the pan and cook until crisp-tender and tips of florets are slightly charred, for 2 or 3 minutes. Season with red pepper flakes and salt and set aside.
  • Set an oven rack 4 inches under the heat source and preheat the broiler to low. Set the fish fillets on a plate and season on both sides with salt and pepper. Place on a sheet pan (lined with foil for easy clean-up), and brush fillets lightly with neutral oil. Place under the broiler and broil for 5 to 8 minutes, depending on the thickness of the fish. Check for doneness by inserting a metal skewer in the thickest part of the fish for 5 seconds; it should be warm to the touch on your wrist when done.
  • Transfer the fish to a platter or individual plates, surround with potatoes and broccolini, and pour enough vinaigrette over all to cover (leftover dressing will keep covered in the refrigerator for at least a week). Serve immediately.

Susan Puckett is a cookbook author and former food editor of The Atlanta Journal-Constitution. Follow her at susanpuckett.com.