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spicy tuna wraps

April 4th, 2011 | 10 Comments »

I recently started working again. Just part-time, but for good pay and doing something I love, and really, that’s all anyone needs, isn’t it?

And I get to think about lunch too, bringing something with me when I work to help spur me through the day, give me a good dose of energy, keep me full but not stuffed with a strong healthy edge to it. Enter the Spicy Tuna Wrap.

I love lunch time. I’m not sure where this enamored state over the noon meal ever came from, but as long as I can remember, lunch has been my favorite meal. Maybe it’s the lunchtimes of grade school, where we clustered together, unwrapping our peanut butter sandwiches from brown paper bags, eagerly scanning the contents of our friends lunch sacks to see what treats they got each day. Maybe it was the excited chatter, the rustle of wax paper, the moment the last bites disappeared when we could all run outside for recess, for jump rope, Foursquare, tag and the incessant chatter that we’d bottled up inside us all morning long.

Lunch at home these past few months was a way to utilize anything from the refrigerator, crafting something unusual from the norm, making up a series of small plates to satisfy my hunger, re-purposing an original into a one-of-a-kind. It didn’t always matter if I made my lunch last through the afternoon, keeping hunger at bay until dinnertime, but now that I’m working and not always able to stop for a snack to re-energize, my lunches need to satisfy, and keep me full until I get home.

This Spicy Tuna Wrap sure does the trick. Based on the premise of a sushi roll, canned tuna is spiced with your favorite hot sauce and chopped green onion, then spread in a whole-grain wrap with brown rice, avocado, carrot matchsticks and shredded greens. The combination is full of flavor, and more importantly, crammed with nutrients to keep you going. It’s easy to have the ingredients on hand, and takes only a few minutes to put together in the morning.

It tastes like a heartier version of one of my favorite sushi rolls. And it’s endlessly versatile, from the greens you add to the seasonings you mix with either the tuna or the rice. Switch out the tuna for salmon, or finely chopped chicken. Use arugula to add some bite, or watercress. Add thin strips of cucumbers or radish. And be sure to have a little soy sauce, mixed with some wasabi if it’s your preference. These wraps are made for dipping.

Spicy Tuna Wrap

2 5- to 6-ounce cans chunk light tuna, drained
1/3 c. low-fat mayonnaise
1 T hot sauce, such as Sriracha
1 scallion, chopped
2 c. cooked brown rice, cooled
2 T rice vinegar
1 T. sesame oil
1 T. soy sauce
4 10-inch whole-grain wraps
Shredded greens of choice
1 ripe avocado, cut into 16 slices
1 small carrot, cut into matchsticks

Combine tuna with hot sauce, mayo and scallion and mix to combine. To brown rice, add the rice vinegar, sesame oil and soy sauce, stir well.

On each wrap, layer tuna, rice, avocado, carrot and shredded greens. Roll up tightly and slice, or eat whole.

From Eating Well magazine, March/April 2011, with adaptations.

 

KATE’S NOTES:
I used a canned tuna in oil, leaving most of it with the tuna and then less mayo than the recipe needed. My hot sauce was Matouk’s Flambé Salsa. I added the soy sauce and sesame oil to the rice, but you can leave it out if you wish. I love the flavor it adds. Thin slices of cucumber in this wrap would be excellent. I used spinach for my greens, and Flat Out Whole Grain wraps, which made it a perfect size.

 

 

 

Three years blogging

June 26th, 2009 | 17 Comments »

Today marks the 3rd anniversary of this blog. Am I happy about it? That depends on the day, but usually yes. And sometimes, more often than not these days, I would say no.

I admit that I’ve toyed a lot lately – a lot!-  with quitting this past time of mine. Part of me feels if I hit the ‘Delete’ button that there wouldn’t be many people who would notice. You see, the thing is, everyone is writing a blog these days; it’s the thing to do- it’s cool, trendy etc etc. And the sheer number of food blogs out there is astonishing beyond imagination. It seems like anyone who’s ever been told ‘Hey, this is GOOD!’ has decided to write a food blog. Some of them are amazing, and they humble me greatly. Others? Feh. A can of soup poured over a microwaved potato somehow doesn’t strike me as being fodder for a blog, but hey, who am I to ask what other people want? After three years it has become apparent to me that I still haven’t got a clue, and that maybe I never will. This has become OK with me, in a hard-fought and harsh sort of way.

roadsign

I’ve had some recent face-palm moments of anxiety though, there’s been ranting and grousing; Facebook conversations with treasured blog buddies and true friends have been able to talk me me down off the ledge which is why I am here to write this anniversary post. These moments of extreme instability have thankfully had a purpose. I have at least come to understand the most important reason why I continue to do this even when it often makes me crazy; I would rather have half a dozen genuine and honest comments about what I post that come right from a readers heart lush with praise than a hundred fickle and shallow ones that only say ‘Yum!’. Because it’s important for me to touch someone through this giant web we live in, to touch a part of them that matters. Our lives are too informal and detached. We type messages to one another instead of speaking face to face, fall into television shows and disappear, plug in our earbuds and tune out the rest of the world. If this is how life has turned, I can jump aboard with the rest and I certainly have. You all know, if you’ve been here long enough, how much I love Facebook and how it keeps me connected with so many, over thousands of miles, the past and the present colliding all in one crazy spot, and this blog is yet another way that I can reach out across the spaces in between and give everyone a part of who I am. That is what’s important to me. I want it to feel like coming home to an old and trusted friend. My reward is in your words, and I want you to know I appreciate them immensely.

hugging

The rest of it is certainly still evolving and no one is more surprised than I am about how this blog has pushed me to stretch and re-define my food tastes and more thoroughly examine both what I do and how I eat, and in keeping with the way I choose to nourish myself and my family, the food will remain real and honest. My hope each time I post a recipe is that you find something in it that lights a spark. That you read the recipe and say not only “I can do that!” but “I WANT to do that!” Because I don’t find it at all coincidental that as we strive towards that always elusive brass ring, surrounding ourselves with technology and silencing the voices of those around us in favor of an array of electronics, that the urge and need to feed our stomachs AND our souls grows ever louder and more persistent. We congregate where there is nourishment for every aspect of our lives and our hunger isn’t always for food; it’s for something to touch us, to touch our lives and give us a reason to smile, a means for being connected – really connected and not just with a power cord-  and I hope that you’ll find a small part of that here.

This blog- this three years in the making blog of mine, it’s not about mass appeal and I hope someone smacks me a good one if I even think to post an ad on it. It isn’t about my stats, or readership. I don’t feel I need to roam the USA going to blog conferences and schmoozing (I hate schmoozing for schmooze sake….I just like to hang out and talk to people). I’m not big on posting recipes that have worn out a welcome, I don’t jump on food trends, I’m not a locavore and I dislike labels. I love to cook and I’m really darn good at it. That’s all I want to share.

cooking

And I did promise you something food related as you put up with me in my last post going on about learning life lessons in the garden and talking about my darling shaved cat, so I won’t disappoint but this is something pretty simple. Almost too simple. That’s what makes it so good though.

It’s a wrap.
wraps 001wraps 002

Nothing superbly special, right?

But I’ll tell you, start with this creamy Avocado White Bean Spread and any wrap you make will be just a titch better. Grill some chicken, beef strips or shrimp, get some good crab meat or top quality tuna and add whatever vegetables you prefer. Grate some good cheese into it. Wrap it in a nice flavorful tortilla and pour some ice tea. The weather has been HOT here, and this cool and quick dinner was just the ticket. We were picking at the crumbs and sighing in contentment at each other. A few fresh cherries rounded out a perfect summer meal.


Creamy Avocado and White Bean Spread

From Eating Well magazine (and adapted slightly by Kate)

1 15-oz can Great Northern beans, drained and rinsed
1 ripe avocado
1/2 c. grape tomatoes (my addition)
1-2 T. finely minced red onion (or use some good onion powder like Penzeys)
Fresh ground black pepper and coarse salt to taste

In the bowl of a food processor, combine all ingredients and process until slightly chunky. Scrape sides. Pulse once or twice more to fully combine and scrape into a clean bowl. Season to taste.

Spread about nice layer of this on a tortilla and top with your choice of fillings. Roll up tightly and enjoy. It’s also delicious as a chip and raw vegetable dip (but it does NOT photograph well! Sorry!)

Would you like something equally delicious and appealing with little fuss? How about a nice Mexican Rice?

Kate’s Mexican Rice

1 15-oz can diced or whole tomato
1 medium onion
1 jalapeno (seeded if you wish)
1 4-oz can green chilies
1 1/2 c. white rice

Fresh lime wedges and oil for cooking.

In the bowl of a food processor, place tomato, onion (cut into fourths) jalapeno and green chilies. Blend until mixture is finely chopped, almost to the point of being like a thin salsa. Pour into a measuring cup. It should be about 3-4 cups.

In a deep skillet over medium high flame, heat about 2 T. of cooking oil until very hot. Pour in the rice and stir to coat with oil. Turn heat down to medium and continue to cook, stirring regularly until the rice is turning browned and becoming very fragrant, about 5-8 minutes. The pan should be smoking hot by now. Carefully pour in the tomato mixture- careful of the steam!- and quickly stir to combine it with the toasted rice. Allow to come to a simmer and then cover, reduce heat and cook until liquid is absorbed. Turn off heat and allow pan to stand, covered, for about 10-15 minutes. Fluff with a fork and serve, squirting some fresh lime juice over the top.

NOTES FOR THE RICE:
You can stir in another chopped jalapeno before serving the cooked rice. It adds another level of heat to the dish. Other good additions are canned black beans (rinsed), frozen corn, sauteed zucchini or roasted peppers. Or all of it. For varied flavors, try using fire roasted tomatoes. If you wish to use fresh tomato, the equivalent would be about three medium sized ones and it’s a good idea if you peel them before using. This is excellent as a rice to use with burritos and tastes fabulous topped with cold chunks of avocado.

Mexican Quinoa, Roasted Vegetable Wraps

April 21st, 2008 | 4 Comments »

Mexican Quinoa with Pepitas and Cilantro
from The New Whole Grains Cookbook by Robin Asbell

1 1/2 c. water
1 c. quinoa
1/2 c. raw pumpkin seeds
1 c. washed cilantro leaves
2 cloves garlic
1 jalapeno chile
1/2 t. salt
1 t. ground cumin
2 T. olive oil
1 t. lime juice
1 small red bell pepper, chopped
2 scallions, chopped

Bring water to a boil in 2-qt saucepan with tight fitting lid. In medium bowl, wash quinoa well, rinsing with warm water. Pour off most of the water and drain in a fine-mesh strainer. When the water boils, add the quinoa, bring to a boil and the reduce heat to simmer, cover and cook for 15 minutes. The water should be absorbed and small holes will have formed on the top. Let stand, covered for 5 minutes.

In a large skillet, dry-toast pumpkin seeds, shaking pan until they begin to pop. Remove from heat and place in food processor or blender. Add cilantro, garlic, jalapeno, salt, and cumin and process, scraping sides occasionally, until all ingredients are well minced. Gradually add in oil and lime juice and process until smooth. Stir into cilantro, mixing well. Can be served warm, or chilled.

KATE’S NOTES: I followed the recipe faithfully. The only thing I did different was to use roasted and salted pepitas (the seeds) as the store I went to did not carry raw ones. The flavor, at least in my opinion, was highly enhanced by the roasted seeds, which I toasted as per the recipe. You would need to cut back a little on the salt if using a salted seed. I also added lime zest to the sauce. You just can’t lose with that addition.

Roasted Vegetable Wrap
Cut one sweet potato/yam, one red pepper and two small zucchini into 2-inch strips. Toss with olive oil, salt, pepper and place on baking sheet. Roast in 400 degree oven for 20 minutes; stir and roast until tender.

Stir one cup of drained and rinsed black beans into Mexican Quinoa. Layer quinoa/beans and vegetables on a whole wheat or multi grain wrap and fold over. Cheese is optional, enjoyment is paramount.