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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