Along with exercise, a healthy diet is the key to maintaining heart health. Alex Gomez and Malamik, Bakersfield College chefs and educators, offer two convenient options that do not sacrifice nutritional flavor.
Cauliflower tacos
“Good street tacos are gems to find, and Bakersfield has these gems all over the city,” says Alex Gomez, a professor of culinary arts. “This is a healthy view of traditional street tacos.
“Cauliflower stuffing is full of flavor and healthy nutrients. This simple exchange not only makes these tacos vegetarian-friendly, but the alternative to traditional Carne asada is overall. It reduces fat content and directly reduces calorie and cholesterol content. “
Two cauliflowers, cut like minced beef
2 tablespoons of chili powder
1. In a steaming pan, heat the oil over medium heat. Add onions and simmer until translucent.
2. Add garlic for about 30 seconds, then add cauliflower and seasonings.
3. Cook cauliflower and coat with seasoning over medium to low heat with frequent stirring.
4. Season with salt, add a small amount of vegetable stock to create a steam effect, and cook the cauliflower until al dente.
5. Cool and reserve for later use or put directly into the taco for service.
3-4 inch corn tortillas
3 tbsp cauliflower taco filling
Coriander leaves and lime wedge for garnish
1. Warm the corn tortillas in a frying pan or directly on the fire.
2. Spread guacamole in each tortilla and add cauliflower stuffing.
3. Place salsa, tomatoes and cheese. Decorate with coriander leaves and lime wedges.
Source: Alex Gomez, Professor of Culinary Arts, Bakersfield College
Quiche with kale, broccoli and butternut squash
Chef Marah Meek writes about her recipe: For breakfast.
“Quiche has a myriad of combinations of vegetables, cheese, protein, eggs and dairy products. I love this delicious egg and vegetable custard. And the best thing about quiche is that it can be served hot or cold. You can have it for breakfast with a bowl of fresh fruit, or for a light lunch or dinner with side salad or fresh vegetables.
“I mentioned kale, broccoli and butternut squash in this recipe, but you can completely swap and change the vegetable combinations. Try peppers, tomatoes, mushrooms and other hearty vegetables. ..
“The great thing about this recipe is that you can choose to make a classic quiche, or you can skip the crust and use a cast iron skillet to cook this dish like frittata on the stove. Cut out the crust to make it healthier. Option.
“I’ve omitted the bacon, which is a staple of most quiches, but the meat is already abundant in the dish, so you can’t miss the meat.
“If you take this one step further and skip the cream and replace it with whole milk, you’ll get a creamy texture, but you’ll definitely get rid of fat.”
1 pastry crust on a 9 inch pie
Half an onion, thinly sliced
¼ cup of Gruyere or Swiss cheese, finely chopped
½ cup of fat-free Greek yogurt
1 cup of diced and roasted butternut squash
2 tsp Dijon mustard
1/4 teaspoon freshly ground black pepper
1. Preheat the oven to 375 degrees.
2. Cook the onions with a small amount of vegetable oil until the onions are clear.
3. In a bowl, combine kale, broccoli florets, cooked onions, roasted and chilled butternut squash and cheese.
4. Sprinkle the inside of the pastry with a mixture of vegetables and cheese.
5. Taste eggs, cream, nutmeg, salt, pepper and tabasco sauce together in a whisk. Strain the mixture over the vegetable and cheese mixture. Slide the pie onto the top plate.
6. Bake the pie for about 25 minutes until the knife inserted 1 inch from the end of the pastry is clean. Move to the wire rack. Leave for 5-10 minutes before serving.
Source: Marah Meek, Bakersfield College Culinary Arts Vice Faculty
..
