May 18 | Sandwiches, Chicken, Healthy Eating Tips, Lunch | 0 Comments
There is nothing I love more than a turkey breast sandwich. But the sliced turkey you get at the deli or prepackaged is often times a gelatinous blob of pressed turkey parts, fillers, artificial flavors and preservatives, water and salt.
If you like sliced turkey but hate deli style meats, try roasting your own turkey breast. You can find boneless turkey breasts at the grocery store for a fraction of the price of deli turkey with no added flavors or preservatives. Season with a little salt and pepper, then bake until the skin is crispy and you have lunches and dinners for the whole week.
Fresh Roasted Turkey Breast2 lb. Turkey Breast
1 tbsp. Veg Oil
1 tsp. Salt
1 tsp. Pepper
Pre heat the oven to 450 F. Place the turkey breast on a baking sheet, cover with oil and season with the salt and pepper. Bake the turkey for 30-40 minutes or until it reaches 165 F in the center of the breast. Remove the turkey from the oven and cover with foil for 10 minutes. Slice the turkey at an angle, very thin for sandwiches or chunks for salads.
You can season with a variety of spices and flavors. Try these flavor combinations.
Rosemary, Garlic and Lemon - Old Bay - Dry BBQ Rubs - Jamaican Jerk - Teriyaki - Indian Curry - Southwest Taco - French Herbs - Roasted Tomato and Basil - Orange Marmalade
Jul 6 | Seafood, Healthy Eating Tips, Kitchen Basics 101 | 0 Comments
I created this recipe while performing a demo at the Baltimore Farmers Market and Bazaar. I arrive early to set up my gear and the farmers bring me the bounty of the day. Usually in the summer months I am rolling in squash, greens and berries. Today was a treat when I greeted with a pile of fresh ripe peaches sweet corn and mint. I figured this would make a great salsa to top the seared tilapia that I was prepped to make. With a little love from the crowd, we prepared a great dish, bursting with colors, flavors, textures and nutrition.
Tilapia with Peach and Corn Salsa2 tbsp. Olive Oil
4 Tilapia, filets
1 tsp. Salt and Pepper
Place a skillet over medium heat and add the oil to the pan. Dry the tilapia filets with a paper towel and season with the salt and pepper on both sides. When the oil smokes, place the filet into the pan and cook for 3-4 minutes. DO NOT TOUCH THE FISH!!!
When the fish has cooked up the sides, very carefully flip the filets. Cook for 3-4 minutes or until the fish flakes apart easily when touched with a fork.
Serve the tilapia on a platter and serve with a scoop of the peach and corn salsa. 3 Peaches, small dice
2 Corn, cut off the cob
1/3 C Onion, small dice
1 Bell Pepper, small dice
1/4 C Fresh Mint, chopped
1 tbsp. Olive Oil
1 Lemon, juiced
1 pinch Salt and Pepper
Place all of the ingredients into bowl and mix to combine. Season with salt and pepper and store in the fridge until service.
You can throw just about any summer fresh veggies into this mix and have great results. I like to add fresh chopped yellow squash or zucchini, plums, edamame, apple or pears, blueberries and black beans.
Now Get Crackin'!
Nov 20 | Vegetables, Vegetarian, Vegan, Fruit, Healthy Eating Tips, Salads and Salsas, Side Dishes | 0 Comments
Carrot and Apple Slaw3 Apples, shredded
3-4 Carrots, shredded
3/4 C Raisons
1/3 C Pepitas or Toasted Pumpkin Seeds, sub almonds or sunflower seeds
2 Lemons, juiced
1/4 C Brown Sugar, sub honey, maple syrup or agave nectar
Place all of the ingredients into a bowl and toss to combine. Keep in the fridge in an airtight container until service.
Nov 12 | Techniques, Vegetables, Vegetarian, Vegan, Healthy Eating Tips, Side Dishes | 0 Comments
How to Bake A Pumpkin
You can use this technique for baking whole pumpkin and any type of squash type veggies. You can use the pumpkin in smoothies, cakes, pies, pancakes, breads, puddings, baked gratins, soufles and pretty much anything else you can think of.
1. Clean the outside of a "Sugar" or "Pie" pumpkin. Jack O Lanterns will not taste very good.
2. Cut the stalk at the top of the pumpkin.
3. With a heavy knife, slice the pumpkin width wise through the middle.
4. Scoop out all of the pumpkin goo and seeds from the inside. Make sure to scrape the sides and get it super clean.
5. Place the pumpkin halves on a baking sheet, cover very tightly with foil and bake at 350 F for 75 minutes.
6. Remove the pumpkins from the oven and let them sit for 30 minutes.
7. Remove the foil, cool completely and scoop the pumpkin from the skin.
8. Smash or puree the pumpkin using a potato smasher, food processor, hand blender or blender.
9. Place the pumpkin in an airtight container in the fridge or freeze for later use.
Now Get Crackin'!
Nov 11 | Techniques, Chicken, Healthy Eating Tips | 0 Comments
The Best Oven Roasted Chicken1 Chicken, 4-5 lbs.
3 tbsp. Butter, melted
2 tbsp. Kosher Salt
2 tsp. Black Pepper, ground
15 Garlic Cloves, whole
Pre heat the oven to 450 F. Place the chicken in a oven safe baking dish, roasting pan or a large cast iron pan. Dry the chicken well with paper towels. Remove the giblets from the inside of the chicken and then place the garlic cloves inside. Drizzle the butter on the inside and outside of the whole chicken then season with the salt and pepper. Place the chicken in the oven and cook for 20 minutes. Very carefully, open the oven and baste the chicken with the melted butter at the bottom of the pan. Drop the heat to 425 F and cook for 60 minutes, basting with the butter every 15 minutes. The chicken is done when the internal temperature reaches 165 F at the thickest part of the breast not touching any bones, or the juices run clear.
It is a great idea to use a simple and inexpensive meat thermometer to check the internal temp. of your chicken. This will ensure your chicken is cooked perfectly every time.
Check out this link for a thermometer info
Aug 4 | Techniques, Vegetables, Vegetarian, Vegan, Pasta, Healthy Eating Tips, Kitchen Basics 101 | 0 Comments
Oven Roasted Tomatoes4 Tomatoes, sliced
2 tbsp. Olive Oil
Salt, Pepper, Dried Italian Herbs
Pre heat the oven to 350 F and place parchment paper on a baking sheet. Lay out the tomatoes in a single layer, drizzle with olive oil and season with salt, pepper and herbs. Bake for 30 - 40 minutes or until the tomatoes begin to shrivel up.
You can puree the tomatoes to create a flavorful sauce for pasta or spread on appetizers and pizza. You can also freeze for later use.
Jul 9 | Vegetables, Vegetarian, Vegan, Healthy Eating Tips, Salads and Salsas, Side Dishes | 0 Comments
Summer Cucumber Salad2 C Cucumber, diced
1/2 C Tomatoes, diced
¼ C Onion, diced
1 tbsp. Lemon Juice or Red Wine Vinegar
1 pinch Salt and Pepper
1 pinch Dried or Fresh Herbs
1 tbsp. Olive Oil, optional
Extras: Bell Peppers, Olives, Artichoke Hearts, Feta Cheese, Roasted Red Peppers, Peas, Asparagus, and Zucchini.
Place all ingredient sin to a bowl and toss to combine. Pop in the fridge for 2 hours to marinate before serving. This is a great side to serve with grilled meats, fish, tofu, beans, grains and crusty bread.
Jun 16 | Vegetarian, Vegan, Breakfast, Snacks, Healthy Eating Tips | 0 Comments
Eating a healthy breakfast is very important. It gets your metabolism started, gives you energy long term energy and helps you to make smart choices though out the day. This recipe for banana oatmeal bars is an easy way to get your fruits and whole grains while on the go. This is also a fantastic recipe for young children that are picky eaters.
Banana Oatmeal Breakfast Bars 2 Banana
1 C Oatmeal
1 tbsp. Brown Sugar (Optional)
1/4 C Walnuts, chopped (Optional)
Place all of the ingredient into a bowl and smash together to combine. Spoon 1-2 tbsp. portions onto a foil lined baking sheet and bake at 375 F for 15-20 minutes. Allow the bars to cool completely and remove from the baking sheet. These will last 1-2 days before they spoil.
Jun 6 | Healthy Eating Tips, Tools | 0 Comments
3 Ways to Steam Foods at Home
Steaming food is a healthy, quick and inexpensive way to cook foods. The hot steam can cook soft and semi soft vegetable like kale, spinach, asparagus, green beans and broccoli cauliflower in minutes. Hard vegetable and foods like carrots, potatoes, beats and corn on the cob don't take much longer and will hold most of there nutrients during the cooking process. You can also steam proteins like shrimp, salmon shellfish, Chinese dumplings and chicken with great flavorful results. Feel free to add different flavors to your steaming liquid like aromatics (herbs, onions, garlic, carrots and celery), lemon and lime, wine and beer.
Most importantly, be careful of the steam when removing the lid to your steam pot. The hot steam will burn you and those around you very easily, and it will hurt badly. To ensure that you are safe while steaming, keep your range fan on high and open the lid to your steamer away from your face with a dry kitchen towel or oven mitt.
1. Steamer baskets are metal contraptions that fit into most pots and allow hot steam through its small holes to cook your food. You add a little water to the bottom and BOOM!, you have an easy and healthy way to cook your food. They are inexpensive and can be found easily online or at a Walmart, Target, Hardware store or your local grocery store.
2. If you do not have a steamer basket, you can use a metal colander that fits into a large pot. Top the pot tightly, pour in an inch of water and you are in business.
3. If all else fails, you can make your own steamer at home by rolling 3-5 pieces of foil into balls and placing in the bottom of your pot. Next, place a plate that is about an inch or two smaller than your pot over the 3 balls of foil, fill your pot with an inch of water, place foods on top of the plate and you have a steamer!
May 27 | Video, Chicken, Healthy Eating Tips, Kitchen Basics 101 | 0 Comments