Friday, April 29, 2016

Swiss Chard with Raisins and Pine Nuts

This is a unique dish that can make a wonderful side dish! The colors of the dish are quite festive too!

You'll Need
  • 1 ½ pounds Swiss chard (preferably rainbow or red)
  • 1/4 cup pine nuts (2 ½ ounces)
  • ¼ cup olive oil
  • 1 medium onion, finely chopped
  • ¼ cup golden raisins
  • 1 cup water
  • Tear chard leaves from stems, then coarsely chop stem and leaves separately.
  • Toast pine nuts in oil in a wide 6- to 8-quart heavy pot over moderated heat, stirring constantly, until golden, 1 ½ to 2 minutes, then transfer with a slotted spoon to paper towels to drain and season with salt.
  • Cook onion in  remaining oil in pot, stirring occasionally, 1 minute, then add chard stems and cook, stirring occasionally, 2 minutes.
  • Add raisins and ½ cup water and simmer, covered, until stems are softened, about 3 minutes.
  • Add chard leaves and remaining ½ cup water and simmer, partially covered, stirring occasionally, until leave are tender, about 3 minutes.
  • Season with salt and pepper. Serve sprinkled with pine nuts.

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Wednesday, April 27, 2016

Angel Hair With Veggies

Let's enjoy the flavors the Mediterranean region has to offer. This is an easy and versatile dish to make. The base is essentially veggies of choice and olive oil. From there you can jazz it up in a variety of different ways.

You'll Need

  • 8 ounces raw angel hair pasta (will yield 4 cups cooked)
  • 1/3 cup olive oil
  • 1 cup tomato, chopped
  • ½ small onion, chopped
  • 3 ½ cups steamed broccoli- stems and florets, chopped
  • ½ cup whole olives of choice (or cut in half)
  • 3 cloves garlic, minced
  • ½ teaspoon salt
  • 1 Tablespoon fresh basil (finely chopped) or 1 teaspoon dried
  • Fresh ground pepper to taste
  • Freshly grated Parmesan cheese (or other cheese of choice) to top

  • Steam broccoli.
  • Bring 8 cups of water to a rapid boil. Cook pasta in boiling water. Once pasta is cooked and drained add all other ingredients.
  • Serve warm or cold.

Play with your Food!

  • Switch up the vegetables.
  • Choose to use whole wheat angel hair pasta.
  • Add some pine nuts for extra protein and omega three fatty acids.
  • Leave out the cheese and serve it as a vegan dish.

Medwell Kitchen Tested

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Monday, April 25, 2016

Cauliflower with Mustard Sauce

A unique side dish to complement some grilled meats or fish.

You’ll Need
  • 1 medium cauliflower
  • 1/2 cup whipping cream
  • 1/4 cup mayonnaise
  • Salt to taste
  • 1 ½ Tablespoons Dijon mustard
  • ½ lemon (juice only)
  • Paprika

  • Remove the stem and leaves from the cauliflower.
  • Steam the cauliflower whole until it is barely tender.
  • Drain and keep warm.
  • Whip the cream and set aside briefly.
  • In a mixing bowl combine the mayonnaise, salt, mustard and lemon juice.
  • Whip until blended; fold in the whipped cream.
  • Pour sauce over cauliflower or serve it separately.
  • Sprinkle with paprika.

Friday, April 22, 2016

Stuffed Tomatoes

 This recipe can be the focal point of the meal. In addition it provides great food presentation.

You'll Need
  • 6 tomatoes
  • 1 Tablespoon chopped garlic
  • 1/2 pound ground beef
  • Medium pepper, diced
  • 3 garlic cloves, minced
  • 1/2 cup tomato sauce
  • 2/3 cup shredded cheese
  • 1 teaspoon oregano
  • 2 Tablespoon chopped basil
  • Salt and Pepper
  • Preheat oven to 400 F. Create a bowls using the tomatoes by scooping out the insides.
  •  In a skillet, saute the onion, pepper and garlic in olive oil.
  • Add the ground beef t hen, season with salt, pepper and herbs. Fold the ingredients in sauce to combine.
  • Stuff into the tomato bowls and top with cheese.
  • Place in oven just enough for the cheese to melt and serve immediately.

For more information: Click here to visit Will Clower's website.

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Thursday, April 21, 2016

Parmesan Polenta

Polenta is served in various parts of the Mediterranean. Some great things about this recipe are that it does not take a lot of ingredients and the ingredients are very basic. They come together to form quite a spectacular  dish! Enjoy.

You’ll Need
  • 9 ½ cups chicken broth
  • 2 cups yellow cornmeal
  • 1 cup grated Parmesan cheese
  • 3 Tablespoons butter
  • 1 teaspoon onion powder
  • Bring chicken broth to boil in heavy large saucepan.
  • Reduce heat to medium.
  • Gradually whisk in corn meal. Cook until cornmeal is very soft and mixture is thick and creamy, whisking occasionally, about 20 minutes.
  • Remove from heat.
  • Stir in Parmesan cheese, onion powder and butter.
  • Season polenta to taste with salt and pepper.

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Wednesday, April 20, 2016

Fish Souvlaki

This is a great marinade for a variety of fish. Many fish contain omega-3 fatty acids benefiting our cholesterol and heart health.

You'll Need
  • 2 1/2 Tablespoons fresh lemon juice
  • 2 1/2 Teaspoons dried oregano
  • 1/4 Cup olive oil
  • 3/4 Teaspoon salt
  • 6 Garlic cloves, minced
  • 1 Pound white fish of choice cut into 1-inch pieces  (Types of white fish: cod, sea bass, halibut, mahi-mahi) 
  • Chopped tomato
  • Chopped lettuce 

  • Using a container that has a lid, mix the lemon juice, oregano, olive oil, salt and garlic. Once the ingredients are mixed, add the fish.
  • Put the lid on the container (make sure it's sealed!), and shake to combine. Let this marinate in the refrigerator for 15 minutes.  Turn the fish and marinate for an additional 15 minutes.
  • Remove the fish and use some of the marinade to lightly coat the bottom of the pan. Heat on medium and add the fish and cook through.  You can also cook the fish on the grill if you prefer.
  • Serve on pita bread with sliced tomato and lettuce. 
Play With Your Food!
  • Serve the fish on top of a salad.
  • Serve with sliced red onion in addition to the tomato and lettuce.
  • Try this with shrimp instead of fish.
  • If grilling, try using skewers.

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Tuesday, April 19, 2016

Chicken Caesar

As we move into spring, Caesar Salads are a perfect base for a meal and quite easy to make. This specific one is topped with chicken. For a substitute you could try a blackened fish or shrimp.

You’ll Need
  • 3 to 4 ounces of chicken per person cooked
  • 1 head romaine lettuce, chopped
  • Generous handful of crouton
  • 2 cloves garlic, pressed
  • 2 teaspoons lemon juice
  • 1/ 2 teaspoon Dijon mustard
  • 1 can (2 oz.) anchovy fillets, drain oil off
  • 1/4 cup grated Romano cheese
  • 2 tablespoon red wine vinegar
  • 1/ 3 cup olive oil
  • 1 teaspoon Worcestershire sauce 
  • Salt and pepper to taste

For the Croutons:
Chop up stale bread, brush with olive oil and sprinkle with garlic powder.
Toast in 350° oven till brown. No more than 10 minutes.

For the Salad:
Wash romaine and chop into bite-sized pieces.

For the Dressing:
In a bowl, combine oil, vinegar, Worcestershire, salt and pepper to taste, garlic, lemon juice, anchovies and mustard. In a large bowl, toss lettuce and dressing and half the cheese together, along with croutons.

Serve on individual plates and top with chicken and remaining cheese.

Monday, April 18, 2016

Ginger Dressing

This is a perfect spring time salad topping and also a wonderful way to incorporate ginger, a super health food, into your diet. 

You'll Need
  • 1 Tablespoon ginger, minced
  • 2 Tablespoons shallot, minced
  • 1 Tablespoon rice wine vinegar
  • 2 Tablespoons lime juice
  • 2 teaspoons soy sauce
  • ¼ cup olive oil
  • ½ teaspoon sesame oil
  • Black pepper to taste

  • Combine all ingredients and whisk to blend well.
  • Makes about 1/2 cup.
  • Store in refrigerator for a short period.
  • Serve with hearty salads, fish, beef, or vegetable chunks.

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Friday, April 15, 2016

Baked Halibut with Lemon Paprika Butter

Submitted by Linda B. at Westinghouse. Thank you, Linda B.!

You'll Need:
  • 3 tbsp. Butter at room temperature
  • 2 tbsp. Sweet Paprika
  • 2 tbsp. Fresh Italian Parsley Chopped
  • 1 tbsp. Fresh Lemon Juice
  • 1 tsp. Grated lemon Peel
  • ½ tsp. Salt
  • ½ tsp. Ground Black Pepper
  • 4 (5 oz) Halibut Fillets
  • Lemon Wedges
  • Preheat oven to 400°F.
  • Butter 13 x 9 x 2 inch glass baking dish.
  • Combine butter, sweet paprika, 1-tablespoon parsley, lemon juice, lemon peel, salt and ground pepper in a small bowl and stir to blend.
  • Spread seasoned butter mixture over both sides of the fish fillets.
  • Sprinkle each with additional salt and pepper.
  • Transfer fish to prepared baking dish.
  • Bake fish until just opaque in the center about 10 minutes.
  • Transfer fish to a platter and sprinkle with the remaining 1 tablespoon of parsley.
  • Garnish platter with lemon wedges and serve.

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Thursday, April 14, 2016

Honey Mustard Marinade

Honey is a natural sweetener and has shown many health benefits too.
Nutrition research is indicates that this miraculous nectar is useful as an antimicrobial agent and antioxidant.

And if that were not enough, it also provides a boost for your immune system.

You’ll Need:

  • ¾ cup brown mustard
  • 1 cup dry white wine
  • ¾ cup extra virgin olive oil
  • ¼ cup honey
  • 3 garlic cloves, minced
  • 2 Tablespoons soy sauce
  • 1 teaspoon dried minced onion

Combine all ingredients in a medium bowl. Pour the marinade over the chicken and let sit sealed container in a refrigerator for a couple of hours (turning the container every so often) grill the meat of your choice, and enjoy.

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Wednesday, April 13, 2016

Rosemary Potato Salad

Another way to make rosemary a delicious and nutritious part of your meal!

You’ll Need
  • 2 pounds (about 4 potatoes) small red potatoes (leave skin on), cubed
  • 2 celery stalks, chopped
  • 1 medium red onion, chopped
  • 3 garlic cloves, chopped
  • 6 tablespoons olive oil
  • ¼ teaspoon salt
  • ½ teaspoon celery salt
  • ½ teaspoon pepper
  • 2 tablespoons fresh rosemary
  • 2 tablespoons balsamic vinegar
  • Fresh parsley to garnish

  • In a roasting pan place 3 tablespoons olive oil, onions, garlic and potatoes. Toss until potatoes are well coated with oil. Roast uncovered for 30 minutes or until potatoes are cooked (tender).
  • While potatoes are roasting, in a large size bowl (big enough to hold the potatoes), mix the balsamic vinegar, remaining olive oil, salt, celery salt, pepper, rosemary and chopped celery.
  • When potatoes are done roasting let cool approximately 10 minutes and then slowly add to balsamic vinegar mixture. Mix until all potatoes are well coated. Garnish with parsley.

Tuesday, April 12, 2016


Cruciferous vegetables such as cabbage are super foods! Enjoy this veggie in the form of sauerkraut.

You'll Need
  • 1 Medium Cabbage (green or red)
  • 2 Tablespoons Pickling Salt
  • Distilled or filtered water (non-chlorinated)
  • Shred the cabbage.
  • In a large bowl, mix shredded cabbage and salt together.
  • Pound the cabbage mixture to expel the juices.
  • Place pounded cabbage and juices in a medium sized glass jar (1 Quart Sized).
  • Press down firmly on the cabbage.
  • Add distilled water until cabbage is fully submerged.
  • Solution should be at least one inch from the top of the jar.
  • Cover the jar and let sit for 3 to 7 days at room temperature.
  • Store in the refrigerator.

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Friday, April 8, 2016

Salmon in Dill Sauce

Herbs make meals come to life and they are also super for our health too! Dill is one of those special ones that works wonderfully with salmon.

You’ll Need
  • 2 pounds of salmon steaks
  • Salt
  • Pepper
  • 1 Tablespoon butter
  • 1 cup sour cream
  • ½ teaspoon dill
  • Melt the butter in skillet on low heat.
  • Cook salmon 10 minutes per inch of thickness.
  • Turn twice, salt and pepper to taste.
  • When salmon is done remove to hot platter.
  • Put sour cream and dill in skillet and turn heat off.
  • Sour cream should be warm after a few minutes.
  • Pour over salmon and serve.

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Simple Beans and Rice

This red beans and rice recipe is delicious and one of the healthiest foods you can find. The preparation is simple, really, and once you figure out how to throw them together, you can start improvising with your own spices.
This is not something you will have time to make after a typical workday, but when you put it together on the weekend, you will have it to eat all through the week.

You’ll Need:

·         1 pound dry red beans
·         1/4 cup olive oil
·         1 large onion, chopped
·         1 bell pepper, chopped
·         2 tablespoons minced garlic
·         2 stalks celery, chopped
·         6 cups water
·         2 bay leaves
·         1/2 teaspoon cayenne pepper
·         1 teaspoon dried thyme
·         1/4 teaspoon dried sage
·         1 tablespoon dried parsley
·         1 teaspoon Cajun seasoning
·         1 pound andouille sausage, sliced
·         4 cups water
·         2 cups long grain white rice


1.    Rinse beans, and then soak in a large pot of water overnight.
2.    In a skillet, heat oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes.
3.    Rinse beans, and transfer to a large pot with 6 cups water. Stir cooked vegetables into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 hours.
4.    Stir sausage into beans, and continue to simmer for 30 minutes.
5.    Meanwhile, prepare the rice. In a saucepan, bring water and rice to a boil. Reduce heat, cover, and simmer for 20 minutes. Serve beans over steamed white rice.

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Thursday, April 7, 2016

Lemon Rosemary Chicken

Let's use herbs as much as we can. Not only do they make a meal delicious they are also good for our health! This recipe was submitted by Kristy at Eckert Seamans. Thank you Kristy!

You'll Need
  • 4-6 Boneless, skinless chicken breasts
  • 2 Teaspoons chicken bouillon granules
  • 1/2 Cup boiling water
  • 2 Teaspoons minced garlic
  • 1/4 Cup lemon juice
  • 2 Tablespoons olive (or vegetable) oil
  • 3-4 Sticks fresh rosemary (remove leaves from stems into a cup, then cut up using kitchen shears)
  • Salt
  • Fresh ground pepper
  • Place chicken breasts in a large zip-lok bag.
  • Combine remaining ingredients and pour into bag with chicken.
  • Marinate at least 6 hours (it's best to marinate overnight - the longer you marinate, the more intense the flavors are).

Grill, and enjoy!

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Wednesday, April 6, 2016

Mustard Greens with Peanut Sauce

Mustard greens are a good source of soluble fiber which benefits our cholesterol control. Give this unique and flavorful dish a try.

You’ll Need

  • 2 bunches fresh mustard greens
  • Water
  • 1 bunch green onions chopped
  • ½ pound cherry tomatoes
  • 1/8 teaspoon black pepper
  • ½ cup peanut butter
  • ¼ cup water
  • Hot cooked rice
  • Salt

  • Wash greens carefully.
  • Trim off any tough stems.
  • Hold 3 or 4 leaves together and tear into small even pieces.
  • Bring a small amount water to a boil.
  • Add salt and greens.
  • Cook until greens are tender.
  • Turn greens over in a pan and add chopped onions, whole cherry tomatoes and pepper.
  • Cook until slightly limp.
  • Form creamy paste with peanut butter and water.
  • Pour paste over entire surface of greens.
  • Cook slowly 10 minutes, stirring continually to blend.
  • Continue to cook until moist, not runny.
  • Serve with rice.

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