Friday, August 5, 2016

Smoked Salmon Pasta

Salmon is a good source of omega 3 fatty acids which aid in cholesterol control and overall heart health.

You'll Need
  • 8 ounce smoked salmon
  • 1/2 cup sundried tomatoes
  • 1 small onion, chopped
  • 2 cups green beans or chopped broccoli
  • 1/2 pound pasta, cooked
  • Capers, optional
  • Salt and pepper
  • Chop onion and sauté in olive oil until caramelized (low, slow heat)
  • Add chopped sundried tomatoes and continue cooking
  • Add green vegetable of choice and cook to your liking
  • Chop smoked salmon into small pieces, add to mix.
  • When all ingredients are cooked, toss with cooked pasta
  • Salt and pepper to taste.
  • A few capers add an extra boost of flavor!

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Thursday, August 4, 2016

Spicy Kale and Rice

Kale is a great source of calcium. Calcium is a mineral that your body needs to maintain good health. When you cook with foods that contain calcium, calcium is not lost in the cooking process.

You'll Need
  • 2 ¼ cups chicken broth or vegetable broth
  • 1 ½ teaspoons Cajun seasoning
  • 1 cup white rice
  • 4 ounces kale (about ½ large bunch), stems and ribs removed, leaves coarsely chopped (2 cups packed)
Bring broth and Cajun seasoning to a boil in heavy large saucepan. Stir in rice and kale and bring to boil. Reduce heat to low, cover and cook until rice is tender and liquid is absorbed, about 20 minutes.

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Wednesday, August 3, 2016

Vegetable Dip

This works as a nice appetizer for a summer afternoon. 

You’ll Need
  • 1 ¼ cup plain yogurt
  • ¾ cup sour cream
  • 3 garlic cloves, minced
  • 1 cucumber, peeled, seeded and chopped
  • 1 Tablespoon fresh mint, chopped
  • Salt and Pepper to taste
  • Assorted raw veggies

  • Put all ingredients into a food processor or blender and process until well combined.
  • Chill.
  • Serve with raw vegetables.

Tuesday, August 2, 2016

Cilantro and Carrot Rice

 This recipe works well to complement some shrimp or fish. 

You'll Need
  • 3 Tablespoons butter
  • 4 medium carrots, peeled, chopped
  • 2 large red bell peppers, chopped
  • 1 cup chopped onion
  • 2 garlic cloves, minced
  • 4 cups long-grain white rice
  • 6 ¾ cups chicken or vegetable broth
  • ½ cup chopped green onions
  • 2/3 cup chopped fresh cilantro
  • Salt and pepper to taste
  • Diced tomato


  • Melt butter in heavy, large pot over medium-high heat.
  • Add the next 4 ingredients; sauté 5 minutes. 
  • Add rice; stir for 2 minutes. 
  • Add broth; bring to boil.
  • Reduce heat to low, cover and cook until rice is tender, about 20 minutes. 
  • Mix in the green onions and cilantro.
  • Season with salt and pepper.
  • Garnish with diced tomato

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Monday, August 1, 2016

Quinoa with Herbs

Talk about a nutrition powerhouse... Quinoa is packed with fiber and protein and good for cholesterol control.This grain is the perfect base to a meal. The herbs in this dish make it pop!

You’ll Need
  • 1 cup quinoa
  • 14.5 ounces chicken stock
  • 3 tablespoons water
  • ½ teaspoon freshly ground pepper
  • 1 tablespoon olive oil
  • ½ teaspoon dried oregano
  • ¾ teaspoon dried thyme
  • Salt to taste

  • Combine stock, water and pepper in a saucepan and bring to a boil.
  • Stir in quinoa, reduce heat to low, and cook, covered, about 12 minutes or until all liquid has been absorbed.
  • Remove from heat and stir in olive oil, oregano and thyme. Cover again and allow to stand 5 more minutes before serving. Salt to taste.

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Friday, July 29, 2016

Strawberry Smoothie

 One simple word sums up this recipe... YUM! It's easy to make and is a crowd-pleaser! Take advantage of strawberry season by enjoying them in smoothie form.

You’ll Need
  • 1 cup frozen strawberries
  • 1 teaspoon chopped mint
  • ½ cup orange juice
  • ¼ teaspoon vanilla
  • ½ cup plain yogurt


Place everything in a blender and blend until smooth.
Add some crushed ice if you would like.

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Thursday, July 28, 2016

Black-Eyed Peas and Rice Salad

Let's prevent cancers! Beans are a super food and this is one of the many bonuses they may offer our health.

You’ll Need
  • 1 1/2 cups cooked black-eyed peas
  • 3 cups hot cooked rice
  • 1 Tablespoon Dijon-style mustard
  • 1 teaspoon salt
  • Fresh ground pepper
  • 3 Tablespoons red wine vinegar
  • ¾ cup extra-virgin olive oil
  • 1 medium onion, minced
  • 1 garlic clove, minced
  • 1 large carrot, peeled and grated
  • ¼ cup minced parsley

  • In a bowl, whisk the mustard, salt, pepper and vinegar until dissolved.
  • Dribble in the oil while whisking.
  • Toss the black-eyed peas and the rice with the vinaigrette until everything is nicely coated.
  • Mix in the onion, garlic, carrot and parsley.
  • Adjust the salt if needed.
  • Bring to room temperature before serving.
  • This dish can be prepared a day ahead and refrigerated, covered.

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