August 24, 2013
For years fish has been labeled “brain food” and more recently nutritionists have added “rich in Omega3” and “heart healthy” to the labels. It’s all true! Fish is a good source of protein, selenium, phosphorus, magnesium, vitamin B6, and Omega3 oils. The benefits of eating fish, in particular baked or broiled salmon, three times per week include lowering: the risk of heart disease, blood pressure, macular degeneration, ADHD in children, grumpy teenage syndrome, dementia in seniors, and a whole host of other ailments and diseases. A recent Purdue University study found that nearly 30% of the Americans studied have un-measureable levels of omega3 fatty acids in their systems, placing them at greater risk for heart disease, stroke, diabetes, dementia, behavioral and learning problems.
So listen up folks! Adults and children need to eat fish every week. If you think you don’t like fish, start off with fish sticks or fish burgers until you develop a taste for it, then move on to tuna sandwiches, baked and broiled salmon, halibut, and next thing you know the world will be your oyster.
This recipe is for canned salmon which is easy on the pocket book as well as tasty. Baking rather than frying further reduces the fat content and ensures even doneness. If you must have a sauce, try non-fat Greek yogurt with tarragon, a dash of Worcestershire sauce and salt. Bake in mini muffin tins for tasty party hors d’oeuvres.
Ingredients: – makes 4 servings
- 1 can (14.75 oz) salmon and its juice
- ½ cup Italian bread crumbs
- ½ cup milk
- 2 Tbsp. minced onion
- 2 Tbsp. minced green bell pepper
- 1 lemon, juice ½ and cut the other half into wedges for garnish
- 2 to 3 dashes of Tabasco sauce or chili sauce of choice
- Fresh ground black pepper, about ¼ tsp. or 6 to 8 grinds
- 1 egg, beaten
- Preheat oven to 350° F. Lightly butter 4 mini-tart tins or muffin tins or use the cooking spray of your choice.
- Combine all ingredients in a bowl. Use your hands and mix just until everything is well combined.
- Press into prepared tins.
- Bake for 20-25 minutes.
- Remove cakes from tins, serve with sauce if desired.
For more of JoAnn’s recipes go to: http://EzineArticles.com/2338790
August 2, 2013
In the 1970s there was a terrific diner in the hard-hat area of San Francisco that served grilled calves liver steaks about 3/4 inch thick with gobs of sautéed onions, horseradish sauce and mashed potatoes. I still remember the succulent caramelized flavor on the outside and the moist, tenderness on the inside of that medium-rare liver steak. This was he-man food for construction crews. It definitely wasn’t that shoe-leather that Mom cooked with heavy gravy that could only be masked with lots of French’s mustard. But after all, liver is a good source of protein and iron and easy on the pocketbook so back in the day liver for dinner once or twice a month was not uncommon.
Over the years I’ve developed this flash method of sautéing liver and onions with a bit of lemon juice, a splash of Worcestershire sauce and some sage. It’s very similar to the Tuscan and Venetian style of preparing liver. The acid of the lemon removes the gaminess of the liver and the Worcestershire sauce adds a little kick. Served with polenta and garnished with garlic chives this is lighter in calories yet still filling. The secret to tender liver is thin slices, flash-fried and rested while the onions sauté and you make polenta. Dinner is ready in 30 minutes easily.
June 13, 2013
This quick and easy pasta sauce is ready in the time it takes to boil the water and cook the pasta to al dente. The mix of seafood includes squid, crab, shrimp, mussels and steamer clams. Mixed seafood is available in most supermarket freezers or at your local fish monger. This sauce also works with flaked marlin, swordfish, halibut, or tuna. Get creative and add one of your favorite ingredients… perhaps capers, sweet peas, ramps, mushrooms, or cardoons.
June 12, 2013
This is an old American craft that’s perfect for Christmas, birthdays, Mother’s Day etc. Just straight pins, scraps of fabric, Styrofoam ball and ribbons. The plastic case is made of recycled Coca Cola bottles.
Another weekend project.
May 26, 2013
Another rainy day in paradise complete with thunder that just about makes you jump out of your skin. Hurricanes are swirling around Puerto Rico so its time to get out the lanterns, replenish the water supply and cook up some staples. The Western side of Puerto Rico will probably just get the tail winds but it’s still a bit unnerving.
Comfort food is the ticket to soothe those frazzled nerves. This chili is made with locally made chorizo sausage, 3 kinds of mild chilies and red beans. Make it as spicy hot as you like with jalapeno, habanera or cayenne but if you like your chili mild just use chili powder. In any case, it really goes down easy with Navajo fried bread…crispy on the outside and tender on the inside. Whether you use the fried bread for a scoop or pile the chili on the bread and top it with lettuce, cheese and guacamole it is to die for. You can also split it open and fill the pocket with taco ingredients or honey and butter. Yes, fried bread is just as good as a sweet pastry as it is a vehicle for savory bites. Try it with fresh strawberries and whipped cream – WOW!
May 6, 2013
This simple recipe is from runnyrunny999 on YouTube. Its just 3 ingredients all of which I had on hand and thought it would be a good way to use up my last jar of homemade marmalade and a few chicken tenders. The teri is the shine and the yaki is the grilling and hence teriyaki is barbequed chicken but for a quick preparation you can do this in a non-stick skillet in about 15 minutes. Its caramelized sweet soy and tangy orange glazed chicken without all the basting and waiting. Garnish with toasted sesame seeds and scallions. Serve with jasmine rice and your fav veggie.
- 1 lb chicken boneless thighs or tenders
- 1/2 cup soy sauce (I like Kikkoman)
- 1/3 cup Orange Marmalade (homemade is best)
- Salt and pepper chicken and heat 1 Tbsp vegetable oil in a non-stick skillet over medium high heat.
- Saute chicken until lightly browned on all sides. Remove chicken to a plate.
- Add soy sauce and marmalade to the center of the pan and stir until smooth. Cook sauce until it thickens and add back the chicken.
- Continue cooking and turning the chicken pieces in the sauce until the chicken is done and the glaze is shiny.
April 25, 2013
You can’t get much healthier than fresh baby spinach soup with Greek Yogurt laced with plenty of fresh dill. This is pure comfort food and all homemade! Often I grab a mug of some soupy concoction for a quick lunch. It may be tomato soup, chicken noodle or minestrone but always homemade so I know what is in it. Fresh vegetables in season are just the ticket to a quick, delicious and nutritious soup like this spinach soup… loaded with iron and vitamins. A mug lends a little portion control which is my major food challenge. Even healthy food can be fattening if you over-do-it.
Spinach was pretty common in our house when I was a kid. The Popeye cartoon series was all the rage then and parents exploited it so we had no choice but to eat it and learn to like it. Mom drizzled a little vinegar on canned spinach to give it a little bright flavor and she made fresh spinach frittatas (quasado) and spinach salads which were full of flavor. Early exposure is the trick to teaching children to eat vegetables. Growing your own vegetables with the kids is another way to develop their taste for vegetables. They’ll love eating what they have helped to grow…back in the day, we certainly did.
April 10, 2013
Spaghetti Frittata – Pan-fried Leftovers
Baked frittata is magnificent for a crowd but this quick pan-fried frittata, which takes less than 15 minutes to throw together and cook, is perfect for one or two servings as a light dinner with a green salad and glass of wine. Its just a little less than one serving of leftover cooked spaghetti pasta, about 1/2 cup of leftover marinara sauce, leftover mozzarella and Parmesan cheeses plus 2 eggs. The outside is crusty and buttery, and the inside is tender with lots of Italian flavor. Garnish with fresh basil before serving.
Here’s how to do it:
Blend the leftovers in a bowl with the eggs, don’t forget the cheeses. You shouldn’t need anymore seasoning if the marinara sauce was adequately seasoned when cooked. Use a 10-inch nonstick skillet and melt a tablespoon of butter or more over medium high heat, then pour in the pasta/cheese/egg mixture. Let it cook undisturbed until the eggs set and the bottom is nicely golden brown. The top will look slightly undone, not runny but not totally dry. Slide the whole thing in one piece onto a plate bigger than the skillet. Using hot pads or kitchen towel, invert the skillet over the plate. Then flip the plate over so the frittata lands upside down in the skillet. Return the skillet to the heat and cook 3 minutes more or until the bottom is nicely browned and crusty. Slide the finished frittata onto the same plate you used for flipping and garnish with fresh basil.