Please Note
These posts are a collection of recipes that I have pulled from magazines, cookbooks, pinterest, blogs, and anywhere else I come across something tasty sounding. In order to FIND that information when I needed it, I decided a highly categorized blog would be in order (After failing miserably to teach myself access to make a non-web database!). I never intended to promote this site, I have "Discourage[d] search engines from indexing this site" — this is a place for me and my family. Because of this I didn’t bother to cite sources. If you somehow find your way here and come across a recipe that is yours - I apologize and I will happily update the post with your link or remove it if you prefer. Thanks!
September 2017
« Aug    
LTS / Pantry

A Note on emergency preparedness recipes.

Many websites tag recipes as "Pantry Friendly" if they include as little as one long term storage ingredient, such as rice or wheat berries. I think that is bunk.

Here on my site, if a recipe is tagged "LTS" that means it can be prepared ENTIRELY with shelf stable ingredients. Some of those ingredients may not be found in a typical grocery store and might include dehydrated or freeze dried items, but the recipe requires no perishable items.

A recipe tagged as "Pantry Friendly" can be made with almost all shelf stable ingredients. It will include 1-3 more perishable items, often those you would have in the first few days of an emergency (or if you have homesteading resources such as a garden or chickens), such as milk or eggs or fresh produce.

Ingredients that I consider mid-range, such as carrots or potatoes kept in a root cellar, are counted as NOT shelf stable, and would trigger the "Pantry Friendly" designation instead of "LTS".

postheadericon CopyCat Benihana Sauces

Teppanyaki Mustard Dipping Sauce

This dipping sauce gets its zesty bite from mustard, ginger, and horseradish.

3 tsp. mayonnaise
2 tsp. Dijon mustard
2 tsp. lime juice
2 tsp. prepared horseradish
2 tsp. soy sauce
1 tsp. grated fresh ginger

Whisk all ingredients together in medium bowl.

Ginger-Soy Dipping Sauce

¼ C. Soy Sauce
3 tsp. Mirin
1 tsp. Sugar
1 tsp. Toasted Sesame Oil
1 Scallion, sliced thin
2 tsp. Grated fresh Ginger
1 clove Garlic, minced

Whisk all ingredients together in medium bowl.

postheadericon Butternut Squash Soup with Walnut-Whiskey Butter

Butternut Squash Soup with Walnut-Whiskey Butter

8 tsp. (1 stick) unsalted butter
1 yellow onion, peeled and diced
2 leeks, washed and thinly sliced
2 quarts (8 C.) low-sodium chicken broth
4 pounds butternut squash, peeled, seeded and cut into 1-inch cubes (from about 2 large squash)
3/4 to 1 C. heavy (whipping) cream
Freshly ground black pepper

4 tsp. (1/2 stick) salted butter
1 scallion, chopped
1 oz. whiskey or bourbon
1/4 C. walnuts or pecans, lightly toasted and ground

For the soup: In a heavy-bottomed 8-quart casserole, melt the butter over medium heat. Add the onions and leeks and gently stew them, covered, until translucent, stirring occasionally. Add the chicken stock. Bring the stock and onions to a boil and then add the squash. Reduce the heat and simmer until the squash is just tender but cooked through. Remove from the heat. Using a slotted spoon, transfer batches of the squash to a blender or food processor and puree until completely smooth. Repeat until all the squash is pureed. Add just enough of the cooking liquid to process easily. Pour the pureed squash back into the cooking liquid and add the cream, and then salt and pepper to taste. If the soup is too thick, thin it with more of the cream and correct the seasoning. For the nut butter: Combine the 4 tsp. butter, scallion, whiskey and ground walnuts or pecans in a blender or food processor and pulse until well mixed. To serve, place a dollop of nut butter in a serving bowl and ladle the soup over it.

Yield: 8 servings
Calories: 433
Fat: 32g
Fiber: 5g


postheadericon Creamy Spiced Cauliflower Soup

Creamy Spiced Cauliflower Soup

1 T. olive or coconut oil
2 medium yellow onions, diced
1 bay leaf
1 1/4 tsp. ground cumin
1 tsp. kosher salt
1 tsp. ground turmeric
1/2 tsp. ground coriander
1/8 tsp. ground cardamom
dash of ground black pepper
sprinkling of crushed red pepper flakes
4 garlic cloves, minced

4 1/2 C. vegetable broth
1 large head of cauliflower, roughly chopped to the same size

1 C. canned coconut milk
fresh dill

In a large soup pot, heat the oil over medium-low. Add all the aromatic ingredients, except for the garlic. Sauté, stirring occasionally until the onions become translucent, about 10 minutes. Then, add the garlic and sauté another few minutes. Add the broth and cauliflower and bring to a boil over high heat. Reduce to a simmer and allow to cook for about 15 minutes, until the cauliflower is tender. Remove from heat and transfer carefully to a blender. Blend on high (allowing steam to vent) for a few minutes, until silky and smooth. Return to pot. (Can use immersion blender) Stir in coconut milk, garnish with dill to serve.

postheadericon Tropical Green Smoothie

Tropical Green Smoothie

4oz (1/2 cup cold water)
¼ cup non-fat plain greek yogurt
1 generous handful of spinach (about 1 cup, packed)
1 cup frozen mango chunks
1 cup frozen pineapple chunks
1 frozen banana

Add ingredients to blender and process until smooth and well blended.

postheadericon Red Cider Zipper

Red Cider Zipper

1 quart apple cider, preferably fresh
8 whole cloves
8 allspice berries
3 cinnamon sticks
3 inches of fresh ginger, sliced about 1/4 inch thick
5 orange slices, including rind
4 tea bags of red hibiscus and rosehip herbal tea, such as Red Zinger or Tazo Passion
2 C. boiling water
1 tsp. honey (optional)
9 fluid oz. apple brandy (optional)
Orange or Angostura bitters (optional)

Pour the cider into a medium saucepan with all of the spices, the ginger, and the orange slices. Bring to a low boil on medium-high heat, then reduce the heat to simmer gently for 20 minutes. Meanwhile, steep the four tea bags in two C. boiling water for 5 minutes. Remove tea bags, stir in the honey, if using, and set aside. After the cider has simmered for 20 minutes, pour the herbal tea into the cider. Serve immediately or leave to mull further on low heat until ready to drink. For a cocktail, ladle 6 oz. cider into a mug or hot toddy glass. Stir in a shot (3 T.) of apple brandy and two or three dashes of bitters.

postheadericon Crisp Apple Smoothie for Health & Weight Loss

Crisp Apple Smoothie for Health & Weight Loss

1 scoop protein powder
1 cup water
1 apple, cored, seeded and quartered
1 medium orange, peeled and quartered
1 banana, sliced
2 handfuls spinach
1 medium carrot, peeled and sliced

Add all the ingredients to your blender and mix them together before drinking.

postheadericon Roasted Roots with Gremolata Butter

Roasted Roots with Gremolata Butter

1 lb. mixed root vegetables (yams, parsnips, salsify, carrots, Jerusalem artichokes, rutabaga, turnips), peeled
1 lb. fingerling potatoes, scrubbed
3 tsp. extra-virgin olive oil
1 tsp. fresh rosemary, chopped
Kosher salt and freshly ground black pepper
2 tsp. Italian parsley leaves
1 large clove garlic
Zest of 1 lemon
2 tsp. butter, room temperature

Place a heavy rimmed baking sheet in the oven and preheat to 400 degrees. Cut the root vegetables and potatoes into equal-size sticks, quarter-inch thick and three inches long. In a large bowl, toss them with the oil, rosemary and salt and pepper. Pull out the oven rack that holds the preheated baking sheet and tip the mixture into the pan, which sears the mixture and reduces the likelihood of sticking. Roast the vegetables, stirring once halfway through cooking, until the pieces are tender, about 25 to 30 minutes. Meanwhile, place the parsley, garlic and lemon zest on a cutting board with a generous pinch of salt and finely mince them. Place this mixture in a large bowl and stir in the butter. Toss the vegetables with the butter mixture and serve hot.

postheadericon Vine Ripe Tomato Bisque with Curried Oysters and Roasted Garlic Basil Croutons

Vine Ripe Tomato Bisque with Curried Oysters and Roasted Garlic Basil Croutons

1 head garlic
3 large vine ripe tomatoes, cored and cut into large wedges
½ onion, peeled and thinly sliced
4 cloves garlic, peeled and thinly sliced
1 tsp. extra virgin olive oil
¼ C. nonfat milk
cracked black pepper to taste
12 large oysters
1 T. curry powder
1 sprig basil, chopped
¼ loaf sourdough baguette, sliced

Roasted Garlic Croutons: Take the head of garlic and smash and press together, forcing the cloves to break apart from the head. Now heat a sauté pan and add garlic cloves with peels on. Bake it in the oven at 400 degrees for 15 to 20 minutes or until garlic cloves are golden brown, soft and tender. Mkae sure you shake pan two or three times during this time. Allow to cool off for a few minutes. Remove clove from peel by popping it out. Squeeze cloves with your fingers one by one. Now chop these cloves into a fine paste. Bisque: Heat a medium size, low-rimmed soup pot. Add oil, garlic and onions and sweat over low to medium heat until clear. Add tomato wedges and bring to a boil. Turn down to a simmer and cook for approximately ½ hour or until tomato flesh is fully broken down and soft. Puree with a hand blender until very smooth. Strain through a medium hole strainer, add milk and cracked pepper. Keep hot and set aside. At this time, bake garlic croutons in the oven at 400 degrees until golden brown and crispy. Spread garlic paste onto the sliced bread and top with chopped basil. Set aside. Oysters: Season oysters with curry powder making sure to distribute evenly. Heat a nonstick pan and sear oysters until golden brown on all sides. Pour hot tomato bisque into warm bowls. Top with garlic croutons and place curried oysters on top of croutons. Enjoy.

Yield: 4 servings
Calories: 204
Fat: 5.6g

postheadericon Thai Crab Coconut Soup

Thai Crab Coconut Soup

1 oz. onion, peeled and minced
1 oz. ginger, peeled and minced
1 oz. garlic, peeled and minced
2 oz. lemongrass, crushed and minced
1 large T. red curry paste
1 red onion, peeled and thinly sliced
1 large russet potato, peeled and large diced
½ gallon chicken broth, low sodium
12 oz. coconut milk, lite variety
1 lb. fresh Dungeness crab claws
1 oz. cilantro, chopped

In a large soup pot add minced onions, ginger, garlic, lemongrass and curry paste. Heat these spices over medium heat until lightly golden in color. Add sliced onions, potatoes, chicken broth and coconut milk. Bring to a boil and turn down to a simmer. Cook for 30 minutes or until initial soup volume has reduced by half. Add the crab and cilantro. Serve and enjoy.

postheadericon Spicy Vietnamese Beef Stir Fry

Spicy Vietnamese Beef Stir Fry

2 lb. lean beef (flank steak, top round or beef tenderloin), trimmed & cut into strips
1 oz. Vietnamese chili paste (sambal olek)
1 T. ginger, peeled and thinly sliced
1 T. garlic, peeled and minced
1 T. onion, peeled and minced
4 large shiitake mushrooms, stemmed and thinly sliced
2 heads bok choy, cleaned, cored and sliced
1 red bell pepper, seeded and thinly sliced
1 small Japanese eggplant, thinly sliced
2 oz. soy sauce, low sodium
2 oz. water
1 T. cilantro, chopped
1 T. sesame seeds
steamed brown rice

Roll beef in the chili paste until evenly distributed. Heat a large nonstick sauté pan or work until white hot. Add beef and stir vigorously. Shake pan until beef is cooked to just under desired temperature. Remove beef and set aside. Keeping the pan white hot, add ginger, garlic, onion, bok choy, mushrooms, peppers and eggplant. Shake and stir vigorously. When half-way cooked, add soy and water. Continue to cook until vegetables are fully cooked and most of the liquid has been absorbed. Add beef and stir. Spoon steamed rice in the center of the plates. Top with beef stiry fry, cilantro and sesame seeds.

postheadericon Steamed Cabbage with Potstickers

Steamed Cabbage with Potstickers

1 head green cabbage finely shredded
3 large peeled carrots shredded
1″ fresh ginger, peeled and minced
4 scallions finely chopped
1 bag meat or vegetable pot stickers
¼ C. tamari or soy sauce
1 tsp. sesame chili oil
dash of mirin (optional)

Close the drain and fill the steamer to the fill line, pre-heat on full steam. Combine the cabbage, carrots, ginger and scallions in the solid insert together with 1 C. of water. Steam for 10-12 minutes until tender, drain and toss with the tamari, sesame chili oil and mirin. Lightly oil the perforated container and steam as many of the pot stickers as you require for 10-12 minutes until heated through. Serve the pot stickers over the vegetables.

postheadericon Berry Granita

Berry Granita

1/2 C. water
1/4 C. sugar substitute
1 bag (10 oz.) frozen blueberries
1 lemon, peeled and juiced
lemon twist, for garnish
1/2 C. low-fat frozen whipped topping (optional)

In a small pot over medium heat, combine the water and sugar substitute. Bring to a boil. Boil for 2 minutes, then set aside to cool to room temperature. In a food processor fitted with a metal blade, combine the blueberries, lemon peel, lemon juice, and cooled syrup. Pulse for 2 minutes, or until the blueberries are coarsely ground. Pour into a small metal bowl and stir a few times with a fork to break up any large pieces. Cover the bowl with foil and place in the freezer overnight. Spoon into 6 serving glasses, garnish with a lemon twist, and top with the whipped topping, if using.

Yield: 6 servings
Calories: 60
Fat: .5g
Fiber: 1g

postheadericon Seared Tuna with Japanese Salsa

Seared Tuna with Japanese Salsa

2 tuna steaks (big eye, yellowfin, or albacore; about 1 1/4 in. thick, 5 to 6 oz. each)
1 tsp. minced or pressed garlic
Salt and pepper
2 tsp. vegetable oil
1/4 C. sake
2 T. soy sauce
3/4 C. finely chopped tomatoes
2 T. finely chopped green onion
1 T. chopped fresh cilantro
1 T. lemon juice
6 to 8 slices peeled avocado (3 to 4 oz. total)

Rinse tuna; pat dry. Spread garlic on both sides of steaks; sprinkle with salt and pepper. Pour oil into an 8- to 10-inch nonstick frying pan over medium-high heat. When hot, add tuna. Cook, turning once, until lightly browned on both sides, about 1 minute per side. Pour sake and 1 T. soy sauce around steaks; remove from heat. Let cool, turning fish often. Meanwhile, in a small bowl, mix tomatoes, green onion, cilantro, lemon juice, and remaining T. soy sauce.. Lift tuna from sake mixture, reserving juices. Cut fish across the grain into 1/4-inch-thick slices and lay on plates. Garnish with the salsa and avocado slices. If desired, spoon pan juices equally over tuna (otherwise discard).

Yield: 2 servings
Calories: 340
Fat: 18g
Fiber: 1.9g

postheadericon Popcorn Ball Topiaries

Popcorn Ball Topiaries

1 bag (3 oz.) light butter microwave popcorn, popped
1 C. jelly beans
1/4 C. butter
1 bag (10 oz.) marshmallows

Combine popcorn and candy. In saucepan, melt butter. Stir in marshmallows. Reduce heat to low; cook until marshmallows melt and the mixture is smooth, stirring frequently. Pour over popcorn, stirring gently to coat well. Coat hands with cooking spray. Shape mixture into 2-inch balls. Insert sticks. Allow to cool before inverting in pots filled with candy. Makes 16 to 20.

postheadericon Lavender Ice Cream

Lavender Ice Cream

6 egg yolks
2 cups half and half
1 cup cream
2/3 cup vanilla sugar
1 vanilla bean
3 whole lavender tops or 2 T. dried lavender- be sure to use organic, food grade

Prepare a water bath in a large bowl. Set aside. In a saucepan, heat half & half with the cream and the vanilla bean pod denuded of its interior until it simmers. Take off heat and add in the lavender to steep. Set aside until almost room temperature, about 45-60 minutes. When the time has lapsed, strain the mixture and bring it back up to temperature- just short of simmering again. Take off the heat. *Pro-tip: Frozen foods need more flavor for it to come through the freeze. So taste the cream mixture. It should taste fairly strong. Don’t be alarmed. Once the ice cream is fully frozen, the flavor will have mellowed out. In fact, with any flavoring that you add to ice cream or any frozen dessert, it’s best if the flavor is pretty strong prior to freezing to get the best flavor. Mix egg yolks until lighter in another bowl. Add in vanilla sugar and the scraped out insides of the vanilla bean. Mix well. Temper the eggs with some of the cream mixture until the eggs are brought up to the same temperature as the cream mixture. *tempering of the eggs is why you brought the cream back up to temperature in the last step* Pour it all into the saucepan. Heat over medium-lowish heat for about 2-3 minutes or until it coats the back of a spoon or it reaches 170 degrees. Pour the mixture back through a fine mesh strainer into the egg/sugar bowl and put it all into the water bath. Bring the custard down to room temperature as quickly as possible. About 30-45 minutes. Put it into the fridge uncovered until it no longer forms condensation. Then cover and let sit in fridge for 4-6 hours or overnight.. Put into ice cream maker and follow the instructions for the machine. This ice cream is particularly delightful with sugar cookies made with rose sugar or orange sugar.

postheadericon Uses for Spaghetti Sauce

Uses for Spaghetti Sauce

To flavor baked fish and keep it moist, bake fillets or whole fish in spaghetti sauce. Add a few olives, some herbs, and some citrus zest for more flavor.

For a quick sausage or steak sandwich, pan-fry your favorite sausages or thin-sliced top round sandwich steaks in a skillet. Remove the meat, then sauté sliced onions and peppers in the pan. Add your favorite spaghetti sauce and return the meat to the pan. Simmer for 5 minutes then serve on steak rolls.

To mix up a quick marinade for Southwestern-style chicken, combine 1 C. marinara sauce and 1 tsp. pure chile powder such as ancho chile powder.

Or use a blended seasoning such as chili powder. Use to marinate 1 pound chicken parts in the refrigerator for 1 to 3 hours.

For a speedy pizza, spread 3/4 C. spaghetti sauce over a prepared pizza crust (such as Boboli). Or for individual pizzas, use four pita bread rounds. Add 1 C. shredded mozzarella and 1/4 C. grated Parmesan if you like. Add any number of other toppings from anchovies to zucchini. Bake at 450°F until the cheese melts and is lightly browned, about 20 minutes.

To keep beef burritos moist and flavorful, brown 1 pound ground beef along with 1 chopped onion, 1 seeded and chopped red bell pepper, and a few chopped garlic cloves. Stir in 1 C. marinara sauce, 1 tsp. paprika, 1 tsp. dried oregano, 1/2 tsp. ground cumin, and 1/2 tsp. chili powder. Simmer on low for 15 minutes and serve with tortillas, shredded cheese, and salsa.

If you need an instant simmering liquid for clams or mussels, use jarred spaghetti sauce. Doctor up the sauce with saffron, white wine, fresh garlic, and/or chopped fresh herbs.

For a one-dish chicken meal, cook seasoned chicken parts in olive oil in a deep skillet until browned all over. Remove to a plate and keep warm, then add onions and bell peppers to the skillet and sauté until tender. Add mushrooms, thyme, red-pepper flakes, and fennel seeds and cook until the mushrooms begin to give up their liquid, about 5 minutes. Pour in jarred spaghetti sauce and bring to a simmer. Return the chicken to the pan, cover, and simmer until the juices run clear when the chicken is pierced with a fork. Serve over noodles.

To get a jump-start on the sauce for braised meats, use spaghetti sauce as the base. Most sauces include the same ingredients you would be braising with anyway, such as onions, garlic, and tomatoes.

To make gazpacho when you don’t have fresh tomatoes, use spaghetti sauce. Combine the sauce in a food processor along with fresh orange juice, cucumber, bell peppers, scallions, cilantro, and a little hot-pepper sauce. Pulse until the vegetables are just chopped. Thin with a little cold water, if necessary, then refrigerate the soup for 3 hours and serve chilled.

postheadericon Pizza Waffles

Pizza Waffles

1 package crescent rolls (8 pieces)
1 1/3 C. mozzarella cheese
pepperoni (or your favorite pizza toppings)
pizza sauce for dipping

Preheat waffle iron and spray with cooking spray. Unroll crescent rolls. You will have 8 triangles. Pinch seams to connect 2 triangles so you form 4 rectangles. Place 1/3 C. mozzarella cheese and pepperoni in each rectangle. Fold over and pinch to seal all sides. Repeat with remaining sections. Place each piece of dough on the preheated waffle iron. Close and cook 5 minutes or until browned. Serve warm with pizza sauce for dipping.

postheadericon The Green Monkey

The Green Monkey

2 C. Water
½ C. Carrots, chopped
2 C. Kale
2 C. Cucumbers, skin on, cut into large chunks
2 C. Granny Smith Apples, skin on, cut into large chunks
½ pkg. Instant Sugar Free Banana Cream Pudding
2 C. Ice
4 packets Monk Fruit in the Raw

Add the water and carrots to a blender and blend until smooth; add the kale, cucumbers, apples, and monk fruit extract (if using) and blend until smooth, about 30 more seconds. Add the pudding mix and blend until thickened, about 30 seconds. Add the ice and blend until smooth. Serve.

Yield: 4 servings
Calories: 77
Fat: 0g
Fiber: 2.5g

postheadericon Spicy Shrimp and Citrus Salad

Spicy Shrimp and Citrus Salad

3-4 cups spinach, kale, or lettuce
1 grapefruit, cut into segments
1 orange, cut into segments
1 blood or cara cara orange, cut into segments
1/2 red onion, sliced

15-20 shrimp, peeled and deveined
1 tablespoon extra-virgin olive oil or avocado oil
1 tablespoon chili powder
1 teaspoon paprika
1/2 teaspoon cumin
1/4 teaspoon garlic granules
1/4 teaspoon fine sea salt
Pinch cayenne powder, omit if you don’t love spicy

1/2 cup fresh grapefruit juice
2 tablespoons avocado or extra-virgin olive oil
1 teaspoon dijon mustard
1 teaspoon freshly grated ginger
1 teaspoon honey
Pinch fine sea salt

In a bowl place spinach, kale, or lettuce. Add in citrus segments and sliced onion and set aside. In a bowl combine shrimp with spices. In a skillet heat oil and add in shrimp. Let cook for 8 minutes, tossing often, until shrimps are fully cooked and opaque. While cooking whisk together dressing ingredients. Add shrimp to the salad. Dress with the dressing and serve.

postheadericon Breakfast Citrus Salad with Cucumber & Basil

Breakfast Citrus Salad with Cucumber & Basil

4 cups orange segments
2 cups grapefruit segments
3 cups cucumber slices
½ cup fresh basil, firmly packed

Combine all the ingredients in a large bowl and toss them gently together. Spoon the salad into four bowls, dividing it equally. Tips: Try adding 1 teaspoon of minced jalapeño to the salad for a great kick. You can skip your coffee! Add 1 diced avocado to this recipe for an extra dose of healthy fat and fiber.

Yield: 4 servings
Calories: 134
Fat: .5g
Fiber: 6.25g

postheadericon Mexican Cauliflower Chili Scramble

Mexican Cauliflower Chili Scramble

Olive oil cooking spray
½ head cauliflower, grated on the large side of a box grater (about 3 cups yield)
2 tablespoons minced onion
½ cup small-diced red bell pepper (about 1 medium pepper)
¼ teaspoon ground cumin
1 teaspoon chili powder
½ teaspoon garlic powder
1 cup crushed tomatoes
Crushed red pepper flakes
1 cup very small broccoli florets
12 large egg whites or 1 pint of liquid egg whites
1 avocado, cut into bite-size chunks

Lightly coat a large nonstick skillet with cooking spray and place over medium-high heat. Add the cauliflower and cook until browned; transfer to a bowl. Add the onion, bell pepper, cumin, chili powder and garlic powder to the skillet and cook until the onion and bell pepper have softened, 2 to 3 minutes. Add the tomatoes and cook until the mixture is soft and thick. Add the cauliflower, season with salt and red pepper flakes, and stir to combine. Transfer the vegetable “chili” to a bowl. Wipe the skillet clean, lightly coat again with cooking spray, and place over medium-high heat. Add the broccoli and cook until tender, 1 to 2 minutes. Add the egg whites and cook, scrambling them, about 2 minutes. Season. Spoon the eggs and cauliflower chili onto four plates; top with avocado and serve.

Yield: 4 servings
Calories: 185
Fat: 5.5g
Fiber: 7g

postheadericon All Day Egg White Omelet with Pico de Gallo

All Day Egg White Omelet with Pico de Gallo

Olive Oil Cooking Spray
1 C. Egg Whites or Egg Substitute
Salt and Pepper
2 oz. reduced fat Cheddar Cheese, shredded
½ C. Pico de Gallo
½ C. Cilantro

Spray a microwave-safe 6-inch plate (inside dimension) with l second of cooking spray and pour V4 cup of the egg whites directly onto the plate. Season lightly with salt and pepper, place in the microwave, and cook on high until the eggs are just beginning to set up and become cooked, about 1 minute. Remove the plate from the microwave, sprinkle on one-quarter of the cheese, and continue to cook on high until the eggs are cooked and the cheese is melted, about another minute. Repeat with the remaining egg whites. Remove the last plate from the microwave. Spoon one-quarter of the pico de gallo over each plate, top each with one-quarter of the cilantro, and serve. Add an ounce of steamed shrimp for 28 more calories.

Yield: 4 servings
Calories: 70
Fat: 1g
Fiber: 0g

postheadericon Protein Packed Breakfast Sandwich

Protein Packed Breakfast Sandwich

Olive Oil Cooking Spray
4 lean Turkey Breakfast Sausage Patties
4 slices Fat Free American Cheese Singles
4 light Whole Wheat Hamburger Buns
1 C. Egg Beaters
Salt & Pepper
2 T. Sriracha

Spray a large nonstick skillet with l second of cooking spray and place over medium-high heat. Once the skillet is hot, add the sausage patties and brown on one side, about l minute. Flip each patty and brown the other side, about another minute. Remove the patties from the skillet, place a piece of cheese over each one, and set aside in a warm place. Put the buns in the skillet, cut side down, to toast, about 30 seconds. Place one bun each on four separate plates. Add the egg replacement to the skillet and cook over medium-high heat until cooked through; season with salt and pepper. Evenly divide the cooked eggs among the bottom halves of the hamburger buns. Place the sausage patties on the top of each of the egg layers, then top each patty with V2 tablespoon of sriracha and serve.

Yield: 4 servings
Calories: 188
Fat: 3g
Fiber: 6.5g

postheadericon Club Salad

Club Salad

2 slices deli turkey, cut into ribbons
1 cup grape tomatoes, halved
1 slice crumbled bacon
2 cups chopped iceberg lettuce
1 tablespoon low-fat mayo (or other under 50 calorie dressing)

Toss lettuce with mayo or dressing and arrange on plate. Top with remaining ingredients. Serve with 5 pita chips for 245 calories.

postheadericon Skinny Welsh Rarebit

Skinny Welsh Rarebit

4 slices Crusty Wheat Bread, Toasted
2 T. Butter
2T. flour
1/3 cup milk
1/2 cup beer
1 tsp. dry mustard heaping
1/2 tsp. paprika
1/4 tsp. cayenne
2 dashes Worcestershire sauce
1 cup extra sharp cheddar cheese, grated
1 whole egg yolks
fresh chives Chopped

Melt butter in saucepan over low heat. Sprinkle in flour and whisk together until combined. Cook for about 2 minutes. Pour in milk and beer, whisking constantly and cook another minute. Add mustard, paprika and cayenne and whisk. Add cheese and continue to whisk slowly, cooking and whisking until cheese is melted and sauce is smooth. Remove from heat, whisk in egg yolk and serve over crusty bread. Top with chives for garnish.

postheadericon Heirloom Tomato Toast with Fresh Ricotta

Heirloom Tomato Toast with Fresh Ricotta

2 heirloom tomatoes
4 pieces of high-quality, fresh multi-grain bread
¼ cup fresh ricotta cheese
16 basil leaves
olive oil

Thinly slice the tomatoes. Place the sliced tomatoes in a colander and let them drain for 15 minutes. Remove them from the colander and lightly sprinkle with salt. Toast the bread, then spread a layer of fresh ricotta cheese on top. Add the basil leaves. Layer the sliced tomato on the ricotta toast. Drizzle with olive oil, and sprinkle with pepper. Add salt to taste. Garnish with any additional basil leaves. Variation: Flavor the ricotta with chopped scallions, chives or other herbs

postheadericon Parmesan Carrot Fries Recipe

Parmesan Carrot Fries Recipe

1 pound fresh carrots
2 teaspoons olive oil
1/2 teaspoon flaky sea salt
Cracked black pepper, to taste
2 tablespoons fresh basil, chopped
2-3 tablespoons freshly grated Parmesan

Preheat oven to 450°F. Peel carrots and cut into thin matchstick slices. In a medium bowl, toss slices in olive oil, salt and pepper. Spread out carrots on a baking sheet and bake for 12 to 15 minutes or until the carrots are browned slightly. Remove from the oven and sprinkle with fresh basil and Parmesan cheese before serving.

Yield: 4 servings
Calories: 83
Fat: 3g
Fiber: 3g

postheadericon Israeli Shakshuka

Israeli Shakshuka

2 teaspoons olive oil
4 extra large ripe tomatoes, chopped
2 red bell peppers, diced
1 large onion, diced
1 green jalapeno pepper, finely diced
26 1⁄2 ounces pomi brand chopped tomatoes (nothing works like this!)
kosher salt, to taste
black pepper, to taste
6 large eggs (or as many as will fit on your sauté pan)

You need a large nonstick deep sauté pan that has a cover. Sauté onions in olive oil until opaque and tender. Add red bell pepper and continue sautéing until it softens up. Reduce heat to low. Add the fresh chopped tomatoes, cook until they are breaking apart. With a slotted spoon, add the chunkiest parts of the contents of the “Pomi” – the majority of the sauce should remain in the carton. Add the jalapeno now also. Cook for 30-40 minutes, partially cover, and stir every once in a while. If it starts to look dry, add some of the sauce from the carton, slowly , as you need it. Add the salt and pepper – I like a lot because I love salt on tomatoes. The final product should be a thick sauce that just looks like a whole lot of tomatoes stuck together – with very little to no juice, that is about 1-1 1/2 inches high.
Crack open the eggs on top of the shakshuka, one by one, giving each their own space. The whites should overlap, but the yolk should be spaced about 4 finger widths from each other. My pan can fit 6-8 eggs very comfortably. Cover tightly with a lid and simmer for 20 minutes.

Yield: 6 servings
Calories: 145
Fat: 6.8g
Fiber: 3.8g

postheadericon Garlic Basil Shrimp

Garlic Basil Shrimp

2 T. olive oil
1 1/4 lb. large shrimp (20 to 25 per lb.), peeled and deveined
3 garlic cloves, minced
1/8 tsp. dried hot red-pepper flakes, or more to taste
3/4 cup dry white wine
1/4 cup finely chopped fresh basil leaves
1 1/2 cups grape tomatoes, halved
Salt and freshly ground black pepper

Heat the oil in a large heavy skillet over moderately high heat until hot but not smoking, then saute shrimp, turning over once, until just cooked through, about 2 minutes. Transfer with a slotted spoon to a large bowl.Add garlic and red pepper flakes to the oil remaining in skillet and cook until fragrant, 30 seconds. Add wine and cook over high heat, stirring occasionally, for 3 minutes. Stir in basil and tomatoes and season the sauce with salt and freshly ground black pepper, to taste. Return the shrimp to pan and cook just until heated through.

Yield: 4 servings
Calories: 260
Fat: 10g
Fiber: 1g

postheadericon Avocado Toast + Herbed Ricotta & Fresh Tomatoes

Avocado Toast + Herbed Ricotta & Fresh Tomatoes

6 slices artisan bread, toasted
1 T. olive oil
1 large ripe avocado, halved, seeded, peeled and thinly sliced
1 cup ricotta cheese
¼ cup finely chopped spinach leaves
1 Tablespoons finely chopped basil leaves
2 teaspoons finely chopped chives, divided
pinch of red pepper flakes (optional)
1 cup cherry tomatoes
salt and pepper, to taste

Toast bread, in a toaster or under the broiler in the oven until golden brown. While bread is toasting, combine ricotta cheese, spinach, basil chives and red pepper flakes in a small mixing bowl . Stir to combine thoroughly. Set aside. Cut cherry tomatoes in half. Season with salt and pepper. Set aside.
Drizzle or brush top sides of toast with olive oil. Assemble toasts by layering each piece of toast with sliced avocado, ricotta mixture, and sliced tomatoes. Sprinkle with salt and pepper and garnish with snipped chives and chopped basil.

Yield: 6 servings
Calories: 217
Fat: 10.9g
Fiber: 3g

postheadericon Grass Fed Flat Iron Steak with Grilled Ratatouille

Grass Fed Flat Iron Steak with Grilled Ratatouille

2 (8-oz.) grass-fed flat iron steaks
1 teaspoon kosher salt, divided
1 teaspoon freshly ground black pepper, divided
2 cups grape tomatoes, halved
2 tablespoons balsamic vinegar
1 (10-oz.) yellow squash, cut into 1/2-in.-thick rounds
1 (10-oz.) zucchini, cut into 1/2-in.-thick rounds
4 green onions, trimmed
1 (10-oz.) eggplant, cut crosswise into 1/2-in.-thick rounds
Cooking spray
2 tablespoons thinly sliced fresh mint
2 tablespoons extra-virgin olive oil
1/2 cup loosely packed fresh basil leaves

Place steaks in a single layer on a sheet of plastic wrap on a cutting board. Top with another sheet of plastic wrap. Using a meat mallet or small heavy skillet, pound steaks to 1/4-inch thickness. Discard plastic wrap. Sprinkle steaks evenly with 1/2 teaspoon each salt and pepper. Preheat grill to high (450°F to 550°F). Combine tomatoes, vinegar, and remaining 1/2 teaspoon each salt and pepper in a large bowl. Coat squash, zucchini, green onions, and eggplant with cooking spray. Place vegetables in a single layer on a grill grate coated with cooking spray. Grill squash and zucchini, uncovered, 2 minutes or until tender and grill marks appear. Grill green onions 2 minutes or until charred and slightly tender, turning occasionally. Grill eggplant 3 minutes on each side or until tender and grill marks appear. Coarsely chop green onions. Place eggplant, squash, zucchini, and chopped green onions in bowl with tomato mixture; toss to combine. Place steaks in a single layer on grill grate coated with cooking spray; grill, uncovered, 2 minutes. Turn steaks; grill 1 minute or until desired degree of doneness. Place steaks on a cutting board; let stand 5 minutes. Thinly slice steaks against the grain. Add mint and oil to vegetable mixture; toss to coat. Add basil; toss to coat. Divide vegetable mixture and steak slices evenly among 4 plates.

Yield: 4 servings
Calories: 271
Fat: 11.3g
Fiber: 5g

postheadericon Skinny Chicken Fried Rice

Skinny Chicken Fried Rice

2 teaspoons sesame oil
1 tablespoon minced garlic
¼ teaspoon red pepper flakes
1 pound boneless, skinless chicken breast, cut into 1-inch cubes
1 (8.8-ounce) pouch Uncle Ben’s® Ready Rice® brown rice
1 small onion, diced
2 cups frozen peas and carrots mix
6 green onions, thinly sliced
2 eggs
¼ cup less-sodium soy sauce
2 teaspoons oyster sauce

In a wok or a large skillet, heat 1 teaspoon of the sesame oil over medium-high heat. Add the garlic and red pepper flakes and stir constantly using a wooden spoon or spatula for 1 minute or until fragrant. Increase the heat to high and add the chicken. Cook for 4 to 6 minutes, turning and moving the chicken constantly while cooking. Scrape the chicken and garlic onto a plate and set aside. Microwave the rice according to package directions. Set aside. Add the remaining 1 teaspoon of sesame oil to the pan. Once hot, add the onion, peas and carrots, and half of the green onions and stir-fry, constantly moving the mixture until the onions and carrots soften, 3 to 5 minutes. Push the vegetables to the outer edges of the wok or skillet to open up the center. Crack the eggs into the pan and scramble. When the eggs are cooked through, combine with the vegetables. Reduce the heat to medium. Add the reserved chicken, cooked brown rice, soy sauce, and oyster sauce to the vegetable mixture and stir to combine. Serve garnished with the remaining green onions.

Yield: 6 servings
Serving Size: 1 heaping cup
Calories: 290
Fat: 7g
Fiber: 5g

postheadericon Southern Style Sweet Tea (0 calories)

Southern Style Sweet Tea

8 cups cold water
6 bags black tea (such as Lipton)
1 lemon, zest and juice separate (3 tablespoons juice)
16 packets monk fruit extract (such as Monk Fruit In The Raw)
4 sprigs mint
Ice for serving

Pour 3 cups of the water into a saucepot with the tea, lemon zest, and monk fruit extract and bring to a simmer over high heat. Pour the remaining cold water into a pitcher and strain the tea into the pitcher with the lemon juice. Place 1 mint sprig each in four glasses with ice, pour the tea into each glass, and serve.

Yield: 4 servings
Calories: 0
Fat: 0g
Fiber: 0g

postheadericon Grapefruit with Zero-Calorie Spiced “Sugar”

Grapefruit with Zero-Calorie Spiced “Sugar”

2 large Ruby Red grapefruits, cut in half crosswise and flesh separated from membrane
11/2 tablespoons large-crystal sugar replacement (such as Lakanto)
1/8 teaspoon ginger powder
1/2 teaspoon cinnamon powder

Place each grapefruit half cut side up in a serving bowl. Mix the sugar replacement well with the ginger and cinnamon and sprinkle the spiced “sugar” evenly over each grapefruit half. Serve chilled.

Yield: 4 servings
Calories: 28
Fat: 0g
Fiber: 2g

postheadericon Avocado Toast with Spinach and Tomatoes

Avocado Toast with Spinach and Tomatoes

8 cups spinach
Green hot sauce (such as Tabasco)
4 slices natural gluten-free bread (such as Canyon)
½ ripe avocado, mashed with a fork
4 thick (½-inch) slices ripe tomato
Freshly ground black pepper
4 medium eggs, poached

Heat a large nonstick skillet over medium-high heat. Put in the spinach and cook until wilted. Transfer the spinach to a colander and press out as much of the water as possible. Put the drained spinach in a mixing bowl and season with salt and green hot sauce. Toast the bread in the toaster. Season the avocado with salt. Once the toast is done, spread the avocado evenly over each piece of toast and place a slice of tomato on top. Season the tomatoes with salt and pepper and top each slice with an even amount of the spinach mixture. Place each piece of toast on a plate, top with a poached egg, and serve.

Yield: 4 servings
Calories: 180
Fat: 8.5g
Fiber: 5g

postheadericon Baked Pork Chops with Apple Cranberry Sauce

Baked Pork Chops with Apple Cranberry Sauce

4 boneless pork chops (about 3 oz. each)
¼ tsp ground black pepper
1 medium orange, rinsed, for ¼ tsp zest (use a grater to take a thin layer of skin off the orange; save the orange for garnish)
½ T. olive oil
For sauce:
¼ C low-sodium chicken broth
1 medium apple, peeled and grated (about 1 C) (use a grater to make thin layers of apple)
½ cinnamon stick (or 1/8 tsp ground cinnamon)
1 bay leaf
½ C dried cranberries (or substitute raisins)
½ C 100 percent orange juice

Preheat oven to 350 °F. Season pork chops with pepper and orange zest. In a large sauté pan, heat olive oil over medium heat. Add pork chops, and cook until browned on one side, about 2 minutes. Turn over and brown the second side, an additional 2 minutes. Remove pork chops from the pan, place them on a nonstick baking sheet, and put in the oven to cook for an additional 10 minutes (to a minimum internal temperature of 160 °F). Add chicken broth to the sauté pan and stir to loosen the flavorful brown bits. Set aside for later. Meanwhile, place grated apples, cinnamon stick, and bay leaf in a small saucepan. Cook over medium heat until the apples begin to soften. Add cranberries, orange juice, and saved broth with flavorful brown bits. Bring to a boil, and then lower to a gentle simmer. Simmer for up to 10 minutes, or until the cranberries are plump and the apples are tender. Remove the cinnamon stick. Peel the orange used for the zest, and cut it into eight sections for garnish. Serve one pork chop with ¼ cup of sauce and two orange segments.

Yield: 4 Servings
Calories: 232
Fat: 7g
Fiber: 2g

postheadericon Uses for Parmesan Cheese

Uses for Parmesan Cheese

To enrich the breading for pan-fried or baked chicken, add 1/4 to 1/3 C. grated Parmesan cheese to each C. bread crumbs.

For a fun new taste in muffins, add Parmesan cheese. Preheat the oven to 350°F and line 12 muffin C. with paper liners. Sauté 4 shallots and 3 garlic cloves in 1 tsp. olive oil then set aside to cool. Whisk together 2 C. flour, 2 tsp. baking powder, 2 tsp. crumbled dried rosemary (or Italian herb seasoning) and 1/2 tsp. salt in a large bowl. In a small bowl, whisk 1/3 C. olive oil, the cooled shallot mixture, 1 C. milk, 1 egg, and 1/3 C. grated Parmesan cheese. Stir into the dry ingredients until just moistened. Spoon the batter into the muffin C. and sprinkle with another 2 tsp. grated Parmesan. Bake until a toothpick inserted in the center comes out almost clean, about 15 minutes.

For nifty Parmesan cheese baskets, heat a 10-inch nonstick skillet over medium-high heat. Sprinkle about 3 tsp. shredded (not grated) best-quality Parmesan cheese over the bottom of the pan, sprinkling more in the center for stability and less around the edges for a delicate, lacy look. When the Parmesan disk is melted and golden brown on the bottom, 2 to 3 minutes, use a spatula and your fingers to carefully lift it out of the pan. Quickly flip and drape the disk over the bottom of an inverted drinking glass (the golden side of the disk should be on top). Gently press in the sides in a few spots to create folds and the look of an upside-down basket. Let cool until firm, about 5 minutes. When cool, invert and fill with cold chicken salad, tuna salad, green salad, or another cold food. Avoid hot foods as these will melt the cheese again and cause the basket to collapse. The baskets will keep at room temperature for several hours or covered and refrigerated for up to 1 day.

To make Parmesan butter, combine: 1/2 C. (1 stick) softened unsalted butter, 1/4 C. grated Parmesan cheese (preferably Parmigiano-Reggiano), 1/2 tsp. dried oregano, 1/4 tsp. salt, and 1/4 tsp. freshly ground black pepper. Use on crusty bread or melted over broiled chicken, pork, beef, or shrimp.

To add flavor, color, and aroma to a gratin or other casserole, top with a sprinkling of freshly grated Parmesan cheese.

postheadericon Baked Chili with Cornmeal Crust

Baked Chili with Cornmeal Crust

1 lb. lean ground beef
1/4 C. chopped onion
1 T. chili powder
1 T. Original Bisquick® mix
3 T. water
1 can (14 1/2 oz.) whole tomatoes, undrained
1 can (15.25 oz.) Green Giant® whole kernel corn, drained
3/4 C. Original Bisquick® mix
1 tsp. salt
3/4 C. yellow cornmeal
2/3 C. milk
1 egg

Heat oven to 350ºF. Cook beef and onion in 2-quart saucepan, stirring frequently, until beef is brown and onion is tender; drain. Mix chili powder, 1 T. Bisquick mix and the water; add to beef mixture. Stir in tomatoes, corn and salt; break up tomatoes. Heat to boiling, stirring frequently. Pour into ungreased square baking dish, 8x8x2 inches, or 2-quart casserole. Stir remaining ingredients until blended; pour over beef mixture. Bake uncovered 35 to 40 minutes or until golden brown.

postheadericon Cook’s Illustrated Spanish-Style Garlic Shrimp

Cook’s Illustrated Spanish-Style Garlic Shrimp

Serve shrimp with crusty bread for dipping in the richly flavored olive oil. The dish can be served directly from the skillet (make sure to use a trivet) or, for a sizzling effect, transferred to an 8-inch cast iron skillet that’s been heated for 2 minutes over medium-high heat. We prefer the slightly sweet flavor of dried chiles in this recipe, but tsp. sweet paprika can be substituted. If sherry vinegar is unavailable, use 2 tsp. dry sherry and 1 tsp. white vinegar.

14 garlic cloves, peeled
1 lb. large shrimp (31 to 40 per pound), peeled, deveined, and tails removed
1/2 C. olive oil
1/2 tsp. salt
1 bay leaf
1 (2-inch) piece mild dried chile, such as New Mexican, roughly broken, seeds included
1 1/2 tsp. sherry vinegar
1 tsp. chopped fresh parsley

Mince 2 garlic cloves and toss with shrimp, 2 tsp. olive oil, and salt in medium bowl. Let shrimp marinate at room temperature for 30 minutes. Meanwhile, using flat side of chef’s knife, smash 4 garlic cloves. Heat smashed garlic with remaining 6 tsp. olive oil in 12-inch skillet over medium-low heat, stirring occasionally, until garlic is light golden brown, 4 to 7 minutes. Remove pan from heat and allow oil to cool to room temperature. Using slotted spoon, remove smashed garlic from skillet and discard. Thinly slice remaining 8 garlic cloves. Return skillet to low heat and add sliced garlic, bay leaf, and chile. Cook, stirring occasionally, until garlic is tender but not browned, 4 to 7 minutes. (If garlic has not begun to sizzle after 3 minutes, increase heat to medium-low.) Increase heat to medium-low; add shrimp with marinade to pan in single layer. Cook shrimp, undisturbed, until oil starts to gently bubble, about 2 minutes. Using tongs, flip shrimp and continue to cook until almost cooked through, about 2 minutes longer. Increase heat to high and add sherry vinegar and parsley. Cook, stirring constantly, until shrimp are cooked through and oil is bubbling vigorously, 15 to 20 seconds. Serve immediately.

postheadericon Chicken, Broccoli & Cheddar Potato Waffles

Chicken, Broccoli & Cheddar Potato Waffles

5 yukon gold potatoes
1/3 C. 2% milk
3 T. unsalted butter
1 1/3 C. chopped rotisserie chicken
1 C. shredded cheddar cheese
1 1/3 C. finely chopped boiled broccoli
1/2 tsp. table salt
1/4 tsp. coarse ground black pepper
1 C. all purpose flour
1 large egg

Boil the potatoes until tender about 30 minutes. Drain and place them in a large bowl. Mash them and then add milk and butter. Mix until well incorporated. Stir in the chicken, cheese, broccoli, salt, pepper, flour and egg. Turn on a waffle iron to medium/high heat. Spray with non-stick spray if need be. Pour in 1/3 C. batter and cook until slightly brown.