Celebrate Fall with Flavorful and Healthy Recipes

In this fall edition, we’re celebrating the season’s flavors with a variety of mouthwatering, healthy, recipes, including a vibrant and delicious Tuna Tower, which is a showstopper at any meal and easy to prepare.

MANGO AND AVOCADO TUNA TOWERS
Preparation time: 20 minutes. Cooking time for rice: 20 minutes
Marinating time: 1 – 2 hours. Serves: 6-8

The Rice:
3 cups cooked sushi rice (from one cup raw)
1 Tbsp. rice vinegar
1 tsp. sugar
1 tsp. ground sea salt

The Tuna:
½ cup soy sauce
2 tsp. sesame oil
¼ cup rice vinegar
1 Tbsp. olive oil
1 Tbsp. fresh squeeze lemon juice
2 Tbsp. brown sugar, packed
1 Tbsp. white and black sesame seeds (tuxedo) toasted
1 lb. raw sushi grade ahi tuna steak, dice cut into ¼ –½” pieces

The Stacks:
2 avocados, chopped
2 cups chopped very ripe mangoes
1-½ cups diced cucumbers

Garnish:
1 tsp. black and white sesame seeds,
¼ cup micro greens and/or finely chopped cilantro leaves

The Wonton Crisps:
10 wonton wrappers (square cut), cut in half into triangles
Avocado oil spray
Ground Sea salt
Black and white sesame seeds

Cook rice according to package directions. When cooked, stir in rice vinegar, and salt. Set aside to cool. In a medium bowl, combine the ingredients for the tuna (except the tuna) and whisk to combine. Add the chopped tuna to the marinade, tossing to evenly coat. 

Using 2 x 16 oz cans (with both ends cut off) or 2 x 1-1/2 cup ramekins, or dry measuring cups. Should you use the can … evenly layer about 1/2 cup rice and press gently, with back of spoon, to compact. Then add about 1/3 cup avocado, 1/3 cup mango, and ¼ cup cucumber* Evenly layer about 1/2 cup tuna on top. Press stack down while gently lifting can up.

Using a 1-1 ½ cup ramekin or dry measuring cup, evenly layer 1/3-1/2 cup marinated tuna, ¼ cup avocado, 1/3 cup mango, ¼ cup cucumber and fill the remainder of the ramekin with the rice, pressing gently so the ingredients are compacted. Invert the ramekin on a plate and gently tap the bottom, releasing the layered stack, intact.  Drizzle 1-2 teaspoons of the marinade over the top of the stack. Garnish and serve with wonton chips. *Note: I forgot the cucumber when I made the one for photo – oops!

Hint: In the unfortunate event that the tower falls, present nicely
on a plate; still tastes delicious!

Wonton Crisps: Preheat oven to 400 degrees F. Place the wontons on baking sheet and spray with oil. Sprinkle with salt and sesame seeds. Bake for 6 – 8 minutes until golden and crisp. 

CHICKEN THIGHS MARINATED IN SPICED GREEK YOGURT
Preparation time: 20 minutes. Cooking time: 30 minutes
Marinating time: 2- 12 hours or overnight. Serves: 6
¾ cup plain Greek yogurt
¼ cup olive oil
3 Tbsp. apple cider vinegar•
1 lemon, juiced
2 small shallots*
10-12 cloves of garlic
1 Tbsp. smoked paprika
1 Tbsp. dried oregano
1 Tbsp. cumin
1 tsp. turmeric
½ tsp. dill weed
½ tsp. cayenne pepper
2 tsp. kosher salt
1 tsp. black pepper
2-1/2 pounds boneless, skinless, chicken thighs*

Except the chicken, add all the ingredients into the bowl of a large food processor. Pulse until smooth. Place the chicken thighs into a zip top bag. Pour the marinade over the chicken. Tightly seal the bag and massage the chicken so it is all coated in the marinade. 

Preheat the oven to 450 degrees F. Line a baking sheet with parchment paper and place the chicken though in a single layer so they are not overlapping, shaking off excess marinade. Bake then broil on high for 2-3 minutes or until slightly blackened.

Note: Chicken thighs should be cooked to an internal temperature of 165-170ºF.

• Greek Yogurt is a gentle, effective way to tenderize chicken, making it an effective marinade. It slowly breaks down the chicken’s proteins, creating a juicy texture.

• Garlic infuses the yogurt marinade with a robust, savory flavor.

• Lemon Juice thins the yogurt, so it evenly coats the chicken.

• Seasoning: Paprika, Cajun seasoning, and any dried herbs, like herbs de Provence, provide a spicy, complex flavor.

• Chicken: Boneless, skinless chicken thighs cook quicker than bone-in thighs and are tastier than chicken breasts.

Instructions:
In a blender or jar (if using an immersion blender), combine the yogurt, garlic, juice from half the lemon, and 1/2 tablespoon of the cajun seasoning and blend until smooth. Reserve the other lemon half for serving.

Put the chicken in a large dish that will fit it in an even layer. Pour the yogurt marinade over the chicken and toss to coat, making sure each piece is completely coated.

Cover the dish and refrigerate for at least 2 hours, and up to 6.

When you’re ready to air fry, lightly oil the air fryer basket.

Remove the chicken from the dish and remove all but a thin layer of the marinade. Season with the remaining 1/2 tablespoon of the cajun seasoning, paprika and dried herbs.

Air fry the thighs 400°F in a single layer, in batches as needed for 14 minutes, flipping half way or until the internal temperature reaches 165°F and both sides are browned.

Once cooked, cut the remaining lemon half into wedges, and serve alongside the chicken.

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