Chef John Howie's Kale Salad, Lentil Soup and Zucchini Linguine Recipes

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by KING 5 News

KING5.com

Posted on May 6, 2013 at 12:56 PM

Updated Wednesday, Oct 30 at 5:04 AM

It can be difficult to stay fit when you're around great food all the time, but Chef John Howie has managed to do just that. KING 5's Christie Johnson joins Chef Howie at his kitchen at Seastar restaurant, where he shares three recipes that are both delicious and healthy.

Seastar Restaurant Chef John Howie’s
Kale Slaw Salad
(PDF)

KALE SLAW MIX INGREDIENTS: YIELD: SERVES 4 YIELD: SERVES 8
• Green Kale - stems removed, cut 1"-3" long 1/2" julienne strips 2 cups (packed) 4 cups
• Red Cabbage - cut 1"-3" long, 1/8" julienne strips 3/4 cup 1 1/2 cups
• Carrots - cut 1"-3" long, 1/8" x 1/8" julienne strips 3/4 cup 1 1/2 cups
• Red Onion – cut 1/2"-1" long, 1/8" julienne strips 1/4 cup 1/2 cup
• Pumpkin Seeds - whole, raw 4 Tbsp. 1/2 cup
• Sunflower Seeds – whole, raw 3 Tbsp. 6 Tbsp.
• Hemp Seed Hearts - raw, chopped 2 Tbsp. 4 Tbsp.
• Flax Seeds - whole, raw 1 Tbsp. 2 Tbsp.
• Apple Cider Mustard Vinaigrette - recipe follows 1/2 cup 1 cup

KALE SLAW MIX PROCEDURE:
1. Mix all the ingredients together, toss very lightly. Store refrigerated until needed.
APPLE CIDER MUSTARD VINAIGRETTE INGREDIENTS: YIELD: 1 CUP
• Whole Grain Mustard (Inglehoffer Brand) 4 Tbsp.
• Apple Cider Vinegar - Organic (Bragg Brand) 3 Tbsp.
• EV Olive Oil 9 Tbsp.
• Salt - Kosher 1/4 tsp.
• Black Pepper - fresh ground 1/8 tsp.

APPLE CIDER MUSTARD VINAIGRETTE PROCEDURE:
1. Place the vinegar and mustard in a mixing bowl and stir well. Slowly add the oil until incorporated,
then season with the salt and pepper. Store refrigerated until needed.

WHEN ORDERED:
1. Toss the salad well until completely coated, place an equal amount of salad in each dish. Serve.

Seastar Restaurant Chef John Howie’s
Spicy Vegan Lentil Soup
(PDF)

INGREDIENTS: YIELD: SERVES 4 YIELD: SERVES 8
• Lentil with Vegetable Soup – recipe follows 6 cups 12 cups
• Spinach – 1/8" julienne sliced 3/4 cup 1 1/2 cups
• Roma Tomato – 1/4" diced 1/2 cup 1 cup

LENTIL WITH VEGETABLE SOUP INGREDIENTS:
YIELD:
1 GALLON
• Water 2 quarts + 2 cups
• Garlic – fresh, minced 1 Tbsp. + 1 1/2 tsp.
• Onion – diced ¼” 1 cup
• Turnip – diced ¼” 1 cup
• Carrot – peeled, diced ¼” 1 cup
• Celery – diced ¼” 1 cup
• Lentils – brown, rinsed 1 1/4 cup
• Red Bell Pepper - diced 1/2 cup
• Tomatoes – Roma, diced ½” 3/4 cup
• Cumin – ground 2 Tbsp. + 1 1/2 tsp.
• Habenero Chilie – fresh, seeded, minced 1/8 tsp.
• Pepper, Black – fresh, ground 1 tsp.
• Salt – kosher 2 Tbsp.

LENTIL WITH VEGETABLES SOUP PROCEDURE:
1. Place the water into a large stock pot, add the garlic, onion, turnip, carrots, and celery. Bring to a boil,
reduce heat to simmer and simmer for 10 minutes. .
2. Add the vegetable base, lentils, bell peppers, tomatoes, spices, salt and pepper, cover and let simmer
for one-hour.
3. Place the heated soup into a bowl, top with the julienne spinach and the tomato and serve.


Seastar Restaurant Chef John Howie’s
Zucchini Linguine
(PDF)

INGREDIENTS: YIELD: SERVES 2 YIELD: SERVES 4
• Zucchini – sliced ¼” x ¼” x 5-6" long 1 lbs ( 2 cups) 2 lbs ( 4 cups)
• Olive Oil, Extra Virgin – First Press 2 Tbsp. 1/2 cup
• Shallots – fresh, minced very fine 1 Tbsp. + 1 1/2 tsp. 3 Tbsp.
• Garlic – shaved slices 1 Tbsp. 2 Tbsp.
• Crushed Red Chili Flakes 1/4 tsp. 1/2 tsp.
• Roma Tomato – diced ½” 1 cup 2 cups
• Vegetable Stock 1 Tbsp. + 1 1/2 tsp. 3 Tbsp.
• Artichoke Hearts – sliced into ¼” wedges 1/2 cup 1 cup
• Calamata Olives – pitted, quartered 1/4 cup 1/2 cup
• Pink Sea Salt 1 1/2 tsp. 1 Tbsp.
• Pepper, Black - ground 1/2 tsp. 1 tsp.
• Basil – fresh, julienne 1/16” 3 Tbsp. 6 Tbsp.
• Pine nuts – toasted 2 Tbsp. 4 Tbsp.

WHEN ORDERED:
1. Heat the olive oil over medium heat, add the shallots, shaved garlic and crushed chilies.
2. Sauté for 2-3 minutes with light browning.
3. Add Roma tomatoes, salt, and vegetable stock, cook until tomatoes are tender and the sauce
thickens a bit.
4. Add artichokes and olives and warm through. Add zucchini and cook until warmed through but do not
overcook. Remove from heat and toss in basil. Mound high evenly in pasta bowls and sprinkle with
pine nuts.
 

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