Tag Archives: recipes

Spicy Lamb Rice Bowl


At a sleek bar called The Flute in Newport, Rhode Island, one of the locals having dinner there overheard my boyfriend and I talking about where to eat on the last day of our trip.  She stopped by where we were sitting on her way out, and gave us quite a few tips, and one was a place called Diego’s that she said her daughter loved going to.  We went there for lunch the next day, having had our fill of seafood during the entire trip, and I could see why her daughter would love it.  Located on Bowman’s wharf, they serve Mexican inspired dishes with moderate prices to a young, hip crowd among poster-plastered walls and with 80’s music playing overhead.  I ordered the spicy lamb burrito and was amazed at how good it was.  The spicy ground lamb paired wonderfully with a blend of chopped Mediterranean vegetables,  kalamata olives and crunchy shaved brussels sprouts.  Surprisingly, there were black beans in the burritos but no rice.  It was all wrapped in a flour tortilla and drizzled with tzatziki sauce.

Back home, I decided to recreate the burrito as a rice bowl to make it easier on myself as a work-week meal.  I’ve made burritos before but always find the package of flour tortillas sitting in my fridge for weeks, as it’s hard for me to eat burritos every day to use them up, so a rice bowl works better for me.  If you want to fill a flour tortilla with the filling instead of serving it over rice, you can.


Spicy Lamb Rice Bowl

2 servings

1 cup rice, or 2 12-inch flour tortilla

1/4 cup rinsed parsley and/or cilantro leaves

1/2 a large cucumber (use other half in tzatziki sauce, see recipe below)

1 vine-ripened tomato

1/4 cup Kalamata olives

7 brussels sprouts

2 garlic cloves, minced

1 tsp paprika

1/2 tsp ground cumin

1/2 tsp ground coriander

1/2 tsp salt

1/4 tsp red pepper flakes

1/4 tsp fennel seeds

1/8 tsp ground black pepper

2 Tbs olive oil

1 lb ground lamb (ground beef can also be used)

1/2 cup canned black beans, drained and rinsed

Make the rice:  Place 1 cup rice with 2 cups water and 1/2 tsp salt in a pot and bring to a boil.  Lower heat to a very low simmer, cover, and cook over very low heat for 20 minutes.  Turn off the heat, and let sit covered for another 15 minutes.

In a medium bowl mix the following:  Chopped parsley and/or cilantro, cucumber that has been peeled, seeded and diced, tomato that has been seeded and diced, and coarsely chopped kalamata olives.

Trim brussels sprouts, removing any discolored leaves.  Cut each brussels sprout in half, then finely shred and set aside.

Mince the garlic cloves, and mix together in another bowl with all the spices and salt.

In a frying pan over medium heat, add olive oil.  Sauté ground lamb or beef until browned.  Stir in all spices mixed with the garlic, rinsed black beans and shredded brussels sprouts.  Add a splash of water and cook for 5-10 minutes to heat through.

Stir the olive and vegetable mixture into the skillet off the heat.

Serve either over white rice as a rice bowl, or divide mixture in half and fill each of 2 tortilla wraps with it, wrapping into a burrito.  Serve with Tzatziki Sauce (below).

Tzatziki Sauce

I like mine with cucumber and garlic, and my boyfriend likes his with lemon zest and mint, so my recipe for tzatziki has a little of all of that.

1/2 large cucumber, peeled, grated and drained

1 1/2 cups plain Greek yogurt

2 garlic cloves, minced

2 TBS fresh mint, finely chopped

1 tsp lemon juice

zest from half a lemon

1/2 tsp salt

1/4 tsp black pepper

1. Mix all ingredients in a bowl.

2. Cover with plastic wrap and let chill in refrigerator for about 20 minutes or so, to blend flavors.


Czech Hamburger (Karbanatky)


One of my favorite recipes from Mom, and a classic Czech family dinner, is Karbanatky or a Czech hamburger.  Made from ground beef it is kept moist and juicy with meatloaf additions like bread soaked in milk, egg and chopped bacon.  Typical seasonings like paprika and marjoram make it Czech.

It is also different in that it is coated in breadcrumbs and fried until the outer coating is dark and crispy.  “Karbanatky” translates loosely in English into something that is barbecued, and this meaty burger definitely takes on that dark, crispy and smokey sensibility.

It is not served on a bun, but rather next to mashed potatoes dotted with butter and perhaps some caramelized shallots.  Enjoy topped with ketchup on a cold winter day, with a Czech beer, like Pilsner Urquelle.

1 slice white bread

1/4 of a white onion

2 sprigs fresh Italian parsley

1 clove garlic

1 slice bacon

1/2 lb ground beef (chuck or sirloin)

1 egg

1/2 tsp sweet paprika

1/2 tsp dried marjoram

1/4 tsp salt

1/4 tsp ground black pepper

1/2 cup plain bread crumbs

Canola oil for frying


1.  Remove crusts from slice of white bread, place bread in a small bowl and pour a little water or milk over it to soak.  Once bread is softened, squeeze out the extra liquid and place in a large mixing bowl.

2.  Finely chop white onion, by first slicing it: 

Then chopping the slices crosswise into small dice:

Place in mixing bowl with the bread.
Tear off the leaves of parsley from the stalk, and chop finely as well.  Place into bowl.

Mince garlic clove finely, so that there are no large pieces of garlic:

Place minced garlic into bowl.  Chop bacon, by first slicing crosswise and then chopping slices crosswise into dice:

 Add chopped bacon to bowl.  Mix everything in bowl thoroughly with a fork until combined:

3.  Add ground beef to the mixture in bowl.  Separate the egg, place the egg yolk into the ground beef mixture and the egg whites into a separate small bowl.

4.  Add all seasonings to the beef mixture.

5.  With your hands, smush and mush the beef mixture until thoroughly combined.  Shape the mixture into two hamburger sized patties and place on a plate while you prepare to fry.

6.  Pour bread crumbs out into a large plate or shallow bowl.  Pour canola oil into a heavy frying pan to coat the bottom, and heat slowly over medium heat.  Meanwhile, with a whisk whip the egg whites for a minute or so, until softly foamy (this breaks up the egg whites and makes it easier to coat the beef patties):

7.  Handling the beef patties gently, first coat one in the egg whites, then coat completely in bread crumbs, patting the crumbs in lightly.  Do the same with the other beef patty.

8.  Place patties in hot oil in pan and fry until deeply golden brown and crusty on both sides, about 10-15 minutes per side, flipping once.

Serve with mashed potatoes topped with caramelized shallots, a green vegetable and a cold beer.

 Black Bean and Quinoa Burger

Take a break from the beef burgers of summer with a tasty vegetarian quinoa burger, delicately spiced with cumin.  Black beans provide substance, along with fiber and iron.  Quinoa, even though a grain, is a source of complete protein.  Boost the health quotient even further by serving this burger topped with smashed avocado on a whole grain english muffin or bun.

Quinoa burger

1 Tbsp quinoa

2 Tbsp olive oil, divided

1/4 cup onion, chopped

1 clove garlic, chopped

1 Tbsp green bell pepper, chopped

Pinch of red pepper flakes

1/2 cup cooked or canned black beans (about half a 16 oz. can, see note)

1/4 cup panko crumbs

1 egg, beaten

1/4 tsp ground cumin

1/8 tsp salt

1/8 tsp freshly ground black pepper

1 whole wheat english muffin

1/2 of a Haas avocado

1/2 of a small lime or lemon


1.  Cook quinoa in a small saucepan with 1/2 cup water and a pinch of salt over medium heat for 10 minutes, until done (when fully cooked, the center of the grain will turn white, surrounded by a transculecent circle.)  Drain quinoa and place in a medium bowl.

2.  In a small skillet heat 1 Tbsp olive oil over medium-low heat and saute chopped onion, garlic, green bell pepper and a pinch of red pepper flakes about 5 minutes, until softened.  Remove to the bowl with the quinoa.

3.  Drain and rinse the black beans if using canned, and add beans to the bowl with the quiona.  With a fork or potato masher, mash the mixture into a paste.  It’s ok if you leave the texture a little chunky.

4.  To the black bean mixture stir in panko crumbs, 1 Tbsp of the beaten egg (use the rest in scrambled eggs the next morning or as an egg wash for another recipe) and all the seasonings.  Form into a patty the size of your english muffin or bun.  Place the patty on a plate, cover in plastic wrap and place in the refrigerator to set for about 10-20 minutes.  This is not essential, but it helps to firm up the mixture and lets the flavors meld.

5.  Meanwhile, pit avocado and scoop out half into a small bowl.  smash the avocado with a fork, add the juice of half a lime, a pinch of salt and a few grinds of black pepper.  Mix well and set aside.  If you don’t know what to do with the remaining avocado, it can be sliced and served as an appetizer, sprinkled lightly with salt, black pepper, and drizzled with olive oil.

6.  When ready, heat the remaining 1 Tbsp olive oil in a small non-stick skillet over medium heat.  Add the black bean and quinoa patty and fry until golden brown on both sides and cooked through, about 5 minutes on each side.

7.  Split and toast the english muffin or bun in a toaster or toaster oven.  Place cooked burger on the bottom, top with the smashed avocado, and top with the other half of the english muffin or bun.  Serve with sliced tomatoes or hot buttered corn on cob.



Quinoa grains, uncooked


Yield:  1 serving

Tip:  I like to  cook 1 lb. of dry beans, then cool and portion them out by 1/2 cup amounts into small food storage bags that I freeze for future use.  If you don’t have any cooked beans on hand or waiting for you in the freezer, drained canned beans will work in this recipe as well, however cooked bean will have more nutritional value than canned. You can also freeze the leftover canned beans for future use in the same way.



Kale Mac n’ Cheese

I love how creamy and cheesy the sauce is.  Kale adds super-food nutrition to an all-time favorite comfort food.  It’s so easy and so worth putting together this one serving of deliciousness for yourself.


1 cup loosely packed fresh kale, washed, stripped from the stems and cut or torn into bite-sized pieces (see how to video:(http://www.youtube.com/watch?v=FK62n-FqXg0)

1/2 cup dry elbow macaroni

1 Tbsp butter

1 Tbsp flour

1 cup milk

1 slice American cheese

1 cup shredded cheddar cheese

1/4 tsp mustard powder

1/8 tsp freshly ground black pepper

1 scallion, trimmed and thinly sliced


1.  Bring a medium saucepan of water to a boil and add half a teaspoon of salt.  Add the prepared kale, pushing down with the back of a spoon until the kale has wilted into the water.  Reduce heat and simmer 5-10 minutes, until tender.  Lift kale out with a slotted spoon to a bowl and reserve.

2.  In the same saucepan, bring water back to a boil.  If there’s not enough water in the pan to cook the pasta, you may add more water.  Once the water has come to a boil, and add the pasta.  Lower heat and simmer until the pasta is al dente, about 10 minutes.  Drain in a colander and set aside.

3.  In the same saucepan, pour out the water then place back on the heat.  Melt the butter in the pan, whisk in flour and cook a minute or two, stirring with a whisk.  Slowly pour in the milk, whisking to incorporate all of the butter and flour mixture and stirring until smooth.  Raise the heat and bring to a boil, then lower heat again and simmer, whisking occasionally until the sauce has thickened, about 5-10 minutes.

4.  Turn off the heat and gradually stir in the slice of American cheese torn into smaller pieces,, shredded cheddar cheese, mustard powder, black pepper and sliced scallions.  Stir to combine until smooth.  Stir in the reserved cooked kale and pasta.  Serve hot.


Yield:  1 serving

Tip:  Kale contains protein, calcium, iron, and is a great source of vitamins C and A (www.nutritiondata.self.com).  It is a hearty dark leafy green, and keeps  well for a couple of weeks in the refrigerator, if covered loosely in paper towels  and sealed in a plastic bag.


Roasted Vegetable Medley

This makes a simple side dish to anything.  I planned to make this to go with a breaded chicken cutlet, but ended up making it my dinner for tonight because I was too tired to make anything else!  So you know it’s easy to put together.  Yummy roasted baby potatoes go great with the sweet zucchini, scallion and bright orange accents of carrot.  I season it simply with salt, pepper and throw in a few stems of fresh thyme (dried thyme can be substituted.)

Roasted Vegetable Medley

3-4 baby Yukon potatoes, or fingerling potatoes

1 small zucchini

2 scallions

2-3 carrots

few sprigs fresh thyme ( or 1/4 tsp dried thyme)

Salt and black pepper to taste

Olive oil

Butter (optional)


Preheat oven to 375 F degrees.  Line a toaster oven tray (or small oven-proof skillet) with aluminum foil or parchment paper.  Peel potatoes and half or quarter them, place on the tray.  Peel carrot and cut into 2 inch pieces, trim zucchini and cut into 2 inch spears, trim scallions and cut on an angle into 2 inch pieces.  Add all vegetables to potatoes on the tray.  Throw over a few sprigs of thyme and season with salt and pepper.  Pour over a few tablespoons of olive oil, and toss with a spoon to coat (or use your fingers – much easier).


Dot with butter, if liked.  Roast vegetables for about 30 – 40 minutes, until tender and lightly browned.

 Yield:  1 serving

Blueberry and Ginger Smoothie

It was a freezing cold winter day, and it certainly is not typical for me to come home after work and decide to make a shake for dinner.  On this particular day however, I was guilty of having eaten a large taco salad late in the day.  So, not starving but feeling rather guilty, I think I wanted to redeem myself, nutritionally.  A great and quick way to do that is with a blueberry and ginger smoothie.  Made of non-fat yogurt, frozen blueberries, freshly grated ginger and sweetened with honey, it a delicious way to end the day feeling good about yourself.

Blueberry Ginger Smoothie

1/2 inch piece of fresh organic ginger, grated

2/3 cup plain nonfat Greek yogurt (or about a 6oz. container)

2 tsp honey

1 small organic banana, sliced

1/2 cup 2% milk

1/2 cup frozen wild blueberries (or frozen fruit of your choice)

Place all ingredients in a blender, and blend on high until smooth.

Yield:  1 serving