Monday, May 2, 2016

Spicy Baked Sweet Potatoes

Here is an easy to make nutritious and delicious side option.

You'll Need
  • 2 medium sweet potatoes
  • 1 1/2 Tablespoons olive and coconut oil
  • 1 teaspoon curry powder
  • 1/4 teaspoon turmeric
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ginger powder
  • 1/2 teaspoon salt
Directions
  • Wash and scrub potatoes leaving the skins on.
  • Cut the potatoes into 1/4 to 1/2 inch sticks and set aside
  • Mix together the spices and oil
  • Add the potato sticks to the mixture and coat well
  • Lay onto a cookie sheet and bake for 30 to 40 minutes.
  • Stir them halfway through cooking.



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Friday, April 29, 2016

Swiss Chard with Raisins and Pine Nuts


This is a unique dish that can make a wonderful side dish! The colors of the dish are quite festive too!

You'll Need
  • 1 ½ pounds Swiss chard (preferably rainbow or red)
  • 1/4 cup pine nuts (2 ½ ounces)
  • ¼ cup olive oil
  • 1 medium onion, finely chopped
  • ¼ cup golden raisins
  • 1 cup water
Directions
  • Tear chard leaves from stems, then coarsely chop stem and leaves separately.
  • Toast pine nuts in oil in a wide 6- to 8-quart heavy pot over moderated heat, stirring constantly, until golden, 1 ½ to 2 minutes, then transfer with a slotted spoon to paper towels to drain and season with salt.
  • Cook onion in  remaining oil in pot, stirring occasionally, 1 minute, then add chard stems and cook, stirring occasionally, 2 minutes.
  • Add raisins and ½ cup water and simmer, covered, until stems are softened, about 3 minutes.
  • Add chard leaves and remaining ½ cup water and simmer, partially covered, stirring occasionally, until leave are tender, about 3 minutes.
  • Season with salt and pepper. Serve sprinkled with pine nuts.





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Thursday, April 28, 2016

Black-Eyed Peas and Rice Salad

Let's prevent cancers! Beans are a super food and this is one of the many bonuses they may offer our health.

You’ll Need
  • 1 1/2 cups cooked black-eyed peas
  • 3 cups hot cooked rice
  • 1 Tablespoon Dijon-style mustard
  • 1 teaspoon salt
  • Fresh ground pepper
  • 3 Tablespoons red wine vinegar
  • ¾ cup extra-virgin olive oil
  • 1 medium onion, minced
  • 1 garlic clove, minced
  • 1 large carrot, peeled and grated
  • ¼ cup minced parsley

Directions
  • In a bowl, whisk the mustard, salt, pepper and vinegar until dissolved.
  • Dribble in the oil while whisking.
  • Toss the black-eyed peas and the rice with the vinaigrette until everything is nicely coated.
  • Mix in the onion, garlic, carrot and parsley.
  • Adjust the salt if needed.
  • Bring to room temperature before serving.
  • This dish can be prepared a day ahead and refrigerated, covered.
 


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Wednesday, April 27, 2016

Angel Hair With Veggies


Let's enjoy the flavors the Mediterranean region has to offer. This is an easy and versatile dish to make. The base is essentially veggies of choice and olive oil. From there you can jazz it up in a variety of different ways.


You'll Need

  • 8 ounces raw angel hair pasta (will yield 4 cups cooked)
  • 1/3 cup olive oil
  • 1 cup tomato, chopped
  • ½ small onion, chopped
  • 3 ½ cups steamed broccoli- stems and florets, chopped
  • ½ cup whole olives of choice (or cut in half)
  • 3 cloves garlic, minced
  • ½ teaspoon salt
  • 1 Tablespoon fresh basil (finely chopped) or 1 teaspoon dried
  • Fresh ground pepper to taste
  • Freshly grated Parmesan cheese (or other cheese of choice) to top

Directions
  • Steam broccoli.
  • Bring 8 cups of water to a rapid boil. Cook pasta in boiling water. Once pasta is cooked and drained add all other ingredients.
  • Serve warm or cold.


 
Play with your Food!

  • Switch up the vegetables.
  • Choose to use whole wheat angel hair pasta.
  • Add some pine nuts for extra protein and omega three fatty acids.
  • Leave out the cheese and serve it as a vegan dish.


 
Medwell Kitchen Tested



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Tuesday, April 26, 2016

Baked Honey Tomatoes

 Jazz up a meal with this fancy but easy to make appetizer or side dish. It is especially grand when the tomatoes are in season! And that time is coming soon!

You’ll Need
  • 8 medium tomatoes
  • ½ cup bread crumbs
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 teaspoon tarragon, dried
  • 4 teaspoons honey
  • 4 teaspoons butter
Directions
  • Preheat oven to 350F.
  • Slice off stem ends of tomatoes and carefully scrape out seeds.
  • Place open side up in buttered baking dish.
  • Mix bread crumbs, salt, pepper and tarragon.
  • Drizzle honey over tomatoes, rubbing it down into cavities.
  • Sprinkle tomatoes with crumb mixture and dot with butter.
  • Bake uncovered for 30 minutes, till tomato skins begin to wrinkle.
  • Place under broiler for another 5 minutes or till crumbs begin to brown.
  • Serve hot or at room temperature.




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Monday, April 25, 2016

Cauliflower with Mustard Sauce


A unique side dish to complement some grilled meats or fish.

You’ll Need
  • 1 medium cauliflower
  • 1/2 cup whipping cream
  • 1/4 cup mayonnaise
  • Salt to taste
  • 1 ½ Tablespoons Dijon mustard
  • ½ lemon (juice only)
  • Paprika


Directions
  • Remove the stem and leaves from the cauliflower.
  • Steam the cauliflower whole until it is barely tender.
  • Drain and keep warm.
  • Whip the cream and set aside briefly.
  • In a mixing bowl combine the mayonnaise, salt, mustard and lemon juice.
  • Whip until blended; fold in the whipped cream.
  • Pour sauce over cauliflower or serve it separately.
  • Sprinkle with paprika.

Friday, April 22, 2016

Stuffed Tomatoes

 This recipe can be the focal point of the meal. In addition it provides great food presentation.

You'll Need
  • 6 tomatoes
  • 1 Tablespoon chopped garlic
  • 1/2 pound ground beef
  • Medium pepper, diced
  • 3 garlic cloves, minced
  • 1/2 cup tomato sauce
  • 2/3 cup shredded cheese
  • 1 teaspoon oregano
  • 2 Tablespoon chopped basil
  • Salt and Pepper
Direction
  • Preheat oven to 400 F. Create a bowls using the tomatoes by scooping out the insides.
  •  In a skillet, saute the onion, pepper and garlic in olive oil.
  • Add the ground beef t hen, season with salt, pepper and herbs. Fold the ingredients in sauce to combine.
  • Stuff into the tomato bowls and top with cheese.
  • Place in oven just enough for the cheese to melt and serve immediately.




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