SWASHBUCKLED! (S1E6): O Fortuna!

This week, Marie braves the frigid Southern California winter temperatures to bring over four mystery ingredients to the Fearless Flying Kitchen.

Read on for episode breakdown.


Ingredients featured in this week’s episode:

It was a cold week in San Diego, so Marie brought over her favorite comfort food (Windmill Cookies), something tropical (Mango), something actually frozen (Swordfish Steaks) and something spicy to warm you up (Zhoug Sauce).

Let’s start with the ZHOUG SAUCE. Aside from being difficult to pronounce, it is a pretty perfect, versatile dip, that tastes like a cilantro and jalapeño pesto. It has “Yemeni Roots,” which we have concluded means it comes from YEMEN as opposed to having an ingredient that is the actual roots of the illusive yemeni plant.

We thawed our swordfish in a bowl of warm water for about 15 minutes, and then topped it with the Zhoug sauce and baked in the oven. The insert in the swordfish has a ton of cooking options (pan frying, grilling, baking, etc.). We also played with the Zhoug sauce as a veggie dip, with equal parts LOW FAT SOUR CREAM, PLAIN ICELANDIC YOGURT, and ZHOUG SAUCE. It was pretty spicy for a dip, but would be great on a pita with a meatball or falafel.

HI Mango Rice Prep

How pretty is this blend of bell peppers and mango?

Marie admittedly included the MANGO so she could learn how to cut it properly. This seems to be the one fruit and vegetable that I hear the most complaints about cutting. It is fairly easy to peel (with a knife or standard peeler), but then you have a very slippery surface that makes cutting into the awkward hard core pretty dangerous. You could also do the cut-first-peel-second method, but then it makes traditional peeling much more difficult. Some people swear by this “drinking glass” method of peeling mango. Try it and let us know how it works for you!

The flavors in the mango mix really well with the sweet bell peppers to create a tropical take on fried rice. All you need is some microwave rice, rice vinegar, and low sodium soy sauce, and you have a fun and easy weeknight side.

To finish off our meal, we experimented with some Windmill Cookie experiments. The first thought was to make a frozen yogurt. The key here is to only leave the yogurt in the freezer for 1-2 hours, just enough to begin to solidify, but not long enough to freeze completely. One thing we didn’t try (but you can!) is to put this in a popsicle mold, and freeze overnight.

Our favorite application was definitely the chia seed pudding. You could easily cut back on the amount of sugar and windmill cookies (by at least half), and it wouldn’t sacrifice flavor at all. I loved the addition of Chia Seeds for the additional nutritional boost (extra fiber, protein and Omega-3 Fatty Acids).

Windmill Cookies O Fortuna Misheard LyricsAnd lastly, this video wouldn’t be possible without the inspiration of this FABULOUSLY HILARIOUS Misheard Lyrics video for O Fortuna (from Carmina Burana). Marie and I have both performed O Fortuna with our choirs in the past, and think this video is hilarious every time we see it.

Almond Windmill Cookie Dessert Extravaganza

  • Servings: 8
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 15 WINDMILL COOKIES! SALSA COOKIES! (hulk smashed)
  • 1 can coconut milk
  • 1 vanilla greek yogurt
  • 1/4 cup sugar
  • 2 Tbsp Chia Seeds

Directions

  1. Crush mix all the windmill cookies (by hand, food processor, or blender) and combine with the rest of the ingredients in a mixer.
  2. If you are making ice cream, then put in a small container and put in the freezer for 1-2 hours.
  3. If you are making chia seed pudding, then add 1 Tbsp of chia seeds for each 1/2 cup of liquid. Stir well, cover and put in the fridge for at least 20-30 minutes so chia seeds can become gelatinous and thicken.

WindmillCookieExtravaganza

Swordfish Steaks

  • Servings: 2
  • Difficulty: super easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 2 Frozen Swordfish Steaks
  • 1 tsp Olive Oil per steak
  • 1-2 tsp Zhoug Sauce per Steak
  • Red Bell Peppers, diced

Directions

  1. Thaw swordfish steaks, either overnight in the refrigerator or in a bowl of warm water. Preheat oven to 400
  2. Once thawed, remove from package and place on a baking sheet.  Top steaks with 1 tsp of Olive Oil and Zhoug sauce (about 1-2 tsp per steak. If you want a subtle flavor, go for 1 tsp. If you like spice, go for 2). Rub the Olive Oil and Zhoug Sauce in a thin layer and top with chopped bell peppers.
  3. Bake for 15 minutes and remove from over. Let set for 2-5 minutes and then serve with Mango Fried Rice.

ZhougSwordfish

Mango Fried Rice

  • Servings: 8
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 Mango, peeled and diced
  • Half Red Bell Pepper, Diced
  • Half Green Bell Pepper, Diced
  • 1/2 Red Onion, Sliced thin
  • 2 Tbsp Olive Oil
  • 2 Bags Frozen Jasmine Rice, Microwaved
  • 1 Tbsp Rice Vinegar
  • 2 Limes, Juice only
  • 1/2 Cup Cilantro, Chopped
  • 2 Tbsp Low Sodium Soy Sauce (plus more to taste)
  • Salt and pepper to taste

Directions

  1. Peel & dice mango. Dice 1/2 red onion, 1/2 red bell pepper, 1/2 green bell pepper
  2. Over medium high heat, warm Olive Oil. Once hot, add Onion and sauté for 3-5 minutes. Then add Bell Peppers and cook for another 3-5 min. Once Bell Peppers start to soften, add Mango and cook for 5 minutes.
  3. Meanwhile, heat rice in microwave. Once cooked, add to pan (after you’ve added the mangos). Add in Rice Vinegar, Lime Juice, Soy Sauce, salt and pepper. Finish with Cilantro, and give it a good stir, then remove from heat and serve.

MangoFriedRice

SWASHBUCKLED! (S1E5): Friendzone Your Knife

This week brings a special guest star, Heather Forte, into the kitchen. She is a decent home cook with a self-professed culinary knowledge of a first grader. Her credentials include being a “Top Chef Enthusiast” and knowing what “sous-vide” means. Watch as Amanda leads her through creating a plant-based dinner with the mystery ingredients.

Read on for episode breakdown


Ingredients in this week’s episode:

This week, we brought our friend, Heather down to the Fearless Flying Kitchen. She was expecting to be the peanut gallery, but we decided to put her to work, and let her figure out what to do with the ingredients.

After some deliberation, we decided to make a Vegan curry with the jackfruit as well as other veggies that were in the fridge (zucchini, carrots, potatoes, and garlic). For spice, we added curry powder and a whole jalapeño, which made for a pretty hot curry (so if you don’t like your food super spicy, err on the side of less curry powder and jalapeño.) The Green Goddess Salad Dressing was amazing on its own, and added a more complex flavor to the curry. Since filming this episode, I have used it on several different salads, and its a great staple to have around.

Marie TBT Jackfruit

Marie and her Jackfruit Baby

Jackfruit is having a moment in the culinary world right now, so it was only a matter of time that it found its way into the Fearless Flying Kitchen. Jackfruit is often seen in savory vegetarian and vegan meals because it has a culinary application similar to tofu, in that it absorbs flavors well, and also shreds like meat. In its natural state, jackfruit is absolutely huge (see picture to the right), so the canned version is definitely more convenient for the average home chef. On its own,  jackfruit has a flavor and texture of a plain artichoke heart, but once it was in the curry, it took on a totally different texture and flavor profile. It is a fun ingredient to play with, but since it has no protein, I wouldn’t recommend vegetarians and vegans consider it a “meat substitute” and would still encourage including some other non-meat protein sources (like beans, tofu, tempeh, seitan, etc.)

The Multi-Blend with Vegetables was fine on its own, but it didn’t really do a good job at featuring the curry (which is what we wanted it to do). We all agreed that just a regular Jasmine rice or plain brown rice would have been preferred. After filming, we ended up cooking some boil-in-a-bag rice and combined it with the multigrain blend, and it was a huge improvement.

Lastly, the cocktails. It was really fun to make the licorice simple syrup. I would love to explore making other drinks with the syrup, possibly make some kind of mojito or gimlet with it. Out of the two we experimented with, the Tiki Rum Punch was definitely the better of the two, because it felt more complete. However it was very sweet. Let’s just leave the licorice cocktails as a work in progress, and we’ll update you on when we improve it!

Green Goddess Jackfruit Curry with Multigrain Blend

  • Servings: 4
  • Difficulty: easy
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Recipe by Heather Forte and Amanda Hibshman, RDN

Ingredients

  • 2 Tbsp Olive Oil
  • 4 Dutch Gold Potatoes, chopped
  • 6 ‘teenage’ Carrots, chopped (but they were small)
  • 2 medium Zucchini, chopped
  • 1/2-1 Jalapeno, diced
  • 20-oz can jackfruit, drained
  • 1 can Light Coconut Milk
  • 2 Tbsp Miso Ginger Broth
  • Salt to taste
  • 1-2 Tbsp Curry Powder
  • 1/4 Cup Green Goddess Dressing
  • 1 tsp Paprika
  • 1 tsp Garam Masala
  • 2 Gloves Garlic, Crushed
  • 1 tsp Lime juice
  • 1 bag Multigrain Blend with Vegetables

Directions

  1. Heat olive oil in pan. Once hot, brown potatoes and then add carrots and zucchini and jalapeño.* Cook for about 5-8 minutes, until tender.
  2. Add one can coconut milk, 1-2 tbsp of curry powder, 1/4 cup of Green Goddess salad dressing, paprika and garam masala. Cover and let simmer on low for about 20 minutes, until vegetables are tender and jackfruit is easy to shred.
  3. Add lime and shred jackfruit and cover until ready to serve.
  4. Meanwhile, cook Multigrain Blend with Vegetables cook grains as directed, but add splash of miso broth to prevent sticking to the pot. We recommend also mixing with Jasmine rice (Trader Joe’s has a great Frozen microwave brown rice that would pair well).

*At this point, I would also add an onion, we just didn’t have any on hand. You could swap out the veggies for any that you prefer.

Green Godess Jackfruit Curry

Licorice Simple Syrup

  • Servings: 16
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 2 Cups Water
  • 15 Black Licorice
  • 1/2 Cup Sugar

Directions

  1. Put all ingredients in a small pot and bring to a boil, stirring occasionally. Once boiling, reduce to a simmer, uncovered, and let liquid reduce by half. Strain and set aside.

We used the simple syrup to make two different cocktails

Gin-ny Weasley Cocktail

The Gin-ny Weasley

The first was what I like to call the “Gin-ny Weasley” because in theory, you like her and all the ingredients, but there is just something that isn’t right and it just kind of bugs you. She is also a little watered down. To create a Gin-ny Weasley, combine equal parts Gin, Licorice Syrup and Plain Soda Water. Garnish with Basil.

Black Licorice Tiki Punch

Black Licorice Tiki Punch

Heather came up with the second cocktail. She lives and loves Tiki culture and this drink definitely resembles something you would get at Trader Sam’s, and should definitely be enjoyed in a tiki mug. To make, combine 2oz Spiced Rum, 1 oz Licorice Syrup and top off with Blood Orange Soda. Garnish with Basil.

Overnight Coconut Chia Seed Pudding

Overnight Chia Seed Pudding

By a show of hands, how many of you have seen some one boasting about their chia-seed-filled breakfast on social media? Or how about having a Pinterest feed full of chia seed recipes? I know mine is up!

As with most trends, I need to make sure it is tried and true before I start to experiment with it. Every time I go to Trader Joe’s, I see the small bag of chia seeds and am always so tempted to get it, but really, what would I do with them?

But really, why not get them? I shouldn’t let my lack of creativity stop me from these awesome little guys.

Chia seeds are a nutritional powerhouse, with just one tablespoon boasting 70 calories, 6 grams of fiber, 3 grams of protein, and 5 grams of fat (mostly polyunsaturated, 3 of those grams are the omega-3 fatty acid ALA).

The recipe for a very basic chia seed pudding is one part chia seeds to four parts milk (of your choice), and from there you can customize with whatever sweetener or other additions you want!

I packed this for a snack at lunch, and I could barely finish because it was so filling! This makes for a great breakfast that will leave you satisfied for hours.

Overnight Coconut Chia Seed Pudding

  • Servings: 1
  • Difficulty: (super)easy
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Ingredients:

  • 2 Tbsp chia seeds
  • 1/2 Cup Vanilla Coconut Milk
  • Drizzle of honey (probably 1-2 tsp)
  • Mixed berries (the more the merrier! But probably about 1/4-1/2 cup)

Directions:

Place chia seeds and coconut milk in a small, sealable container and stir. Let sit 2-3 hours, or overnight, in the refrigerator. Once set, give it a good stir and try a small bite to see how much honey you need (1-2 tsp, or none at all if the sweetness from the coconut milk is enough for you). Top with mixed berries and enjoy!