Power Bars to go....

After talking with Ed at the Health Store this mooring... we decided to see what we could come up with to make an all natural energy bar that you could grab in the morning or after exercise to fuel your body. Challenge: to make it taste good, at least 8 grams of protein and not melt in your hand. So here we go.. mission accomplished and dropped off at the Health Store for final approval. Scored an 8! Watch out CLIFF... you may have a competitor!


Ingredients
1 cup Publix Organic quick-cooking rolled oats
1/2 cup whole wheat flour
1/2 cup Kashi Go Lean Crunch Cereal
1/2 teaspoon ground cinnamon
1/4 cup egg beaters or 1 organic egg
1/4 cup applesauce
1/4 cup honey
3 tablespoons pure natural brown sugar
1 tablespoon of sunflower oil
1/4 cup unsalted sunflower seeds
1/4 cup chopped walnuts or almonds
1 (7 ounce) bag chopped dried mixed fruit (with no sugar or sulfur added)

Directions
1.Preheat oven to 325 degrees. Line a 9 inch square baking pan with aluminum foil. Spray the foil with cooking spray.

2.In a large bowl, stir together the oats, flour, cereal, and cinnamon. Add the egg, applesauce, honey, brown sugar, and oil. Mix well. Stir in the sunflower seeds, walnuts, and dried fruit. Spread mixture evenly in the prepared pan.

3.Bake 30 minutes, or until firm and lightly browned around the edges. Let cool. Use the foil to lift from the pan. Cut into bars or squares, and store in the refrigerator

Turkey Burgers

So through out the years, I have become a connoisseur to the Big Green Egg. Well last night we had our BBQ at the Watercolor Pool for A Simple Faith, my church home here at the beach. I grabbed all the "fixins" for the perfect night of grilling with friends. The burgers, hot dogs and chicken breasts. Thanks to my father who taught me my way around a gas grill, I started up the big Viking grill at the pool. With tongs and spatula in hand.. we grilled 24 burgers, 18 chicken breasts, 24 hot dogs.. and 8 of my specialty turkey burgers. And guess which burger took the prize? The turkey burger... with the usual that's not a real burger comments, they were quickly put to shame when the tasted it!

Ingredients
1 pound ground turkey breast, 98% lean free range
1/4 cup chopped sweet onion
2 tablespoons fresh cilantro, chopped
1 1/2 tablespoons Worcestershire sauce
4 whole-grain buns
4 slices tomato
4 slices red onion
2 bibb lettuce leaves, halved
1/2 cup goat cheese


Directions
Combine the ground turkey breast,chopped onion, cilantro, and Worcestershire sauce in a large bowl. Mix well. Divide turkey mixture into 4 equal portions and form into patties. Refrigerate for 30 mins.

Prepare a hot fire in a charcoal grill or heat a gas grill or broiler (grill). Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.

Grill burgers until nicely browned on both sides and heated through, about 7 minutes a side. Serve each burger on a bun topped with 1 tomato slice, 1 onion slice, 1/2 lettuce leaf and top with goat cheese.

Eggplant Parmesan

This is something I love to make for my family! When I head down to Fort Lauderdale on of my favorite things is going to Whole Foods and wandering the isles. I grab the fresh ingredients to make this dish, talk to the local wine man and then head home to cook and talk with my parents and my sister. This is one of the meals that feels like you are at great Italian Restaurant, but still standing when your done! we always have fun eating and laughing together!

Ingredients:
2 lbs (about 2 large) eggplants
Kosher salt
1 large jar of Amie's Organic Tomato and Basil Sauce
1 clove garlic, peeled and minced
1/2 cup of Cottage Cheese
1 large container of Fat Free Ricotta Cheese
1 cup grated high quality Parmesan cheese
1 packed cup fresh basil leaves

Start by cutting the eggplants in to 1/4 inch diameter circles. Place the slices on two baking sheets sprayed with cooking spray. Bake in the oven for 15 mins. Remove and let cool. In the mean time, take a large glass baking dish and coat with cooking spray.

In a large bowl combine Ricotta Cheese, Cottage Cheese, garlic, and 1/2 cup of fresh basil. Mix well with an eclectic mixer and set aside.

Start be placing eggplant in the bottom of the pan in a single layer. Coat the top of the eggplant with a layer of the Ricotta Cheese mixture followed by tomato sauce.

Make a second layer of eggplant slices, topped by 1 cup of sauce, remaining Ricotta Cheese and half of the Parmesan, and all of the remaining basil.

Bake until cheese has melted and the top is slightly brown, about 30 minutes. Allow to rest at room temperature for about 10 minutes before serving. Sprinkle with remaining Parmesan cheese and enjoy!

Chicken Corn Chowder

This was something yummy I made last week to take to a friend and her hubby who are under the weather. Its one of those soups that reminds you of rainy days and cuddling up on the couch watching a movie!

Ingredients:
3 Chicken Breasts
1 yellow onion
100% Fat Free Organic Chicken Broth, medium box
2 Garlic Cloves
3 Cans of Organic Corn
1 Tblspn honey
1 Can of Cream of Chicken (Campbell's Healthy Request)
1 Tblspn of Corn Starch

In a medium pot bring the chicken broth, garlic cloves and onion quartered to a boil. Add your three chicken breasts and reduce to a simmer. Cook chicken breast till the are done, approximately 20 mins. Place he chicken breast on a cutting board reserving the chicken stock and onion. Shred the chicken using two forks, along with the grain on the chicken.

Pour out chicken broth from the previous pot, keeping 1 cup of broth and the onions with the garlic in the pot. Add the chicken, corn, cream of corn and cream of chicken in to the pot with 1 tablespoon of corn starch. Stir and bring to a low simmer. Reduce heat to low and cook for 20mins.

Serve with your favorite corn bread and side of love! Enjoy!

Hi!!!!!

My faithful bloggers, friends and foodies!! I have to apologize for going missing in action! In December I took on the blessing of being the Director for an amazing ministry called Lighthouse Family Retreat. It has taken a little while to get all pieces of designing, working with the ministry to help children with cancer and blogging back in the groove.. I have been cooking some amazing meals with friends and family while sharing stories and lots of love! And writing a cookbook on this cool new program called Blurb. Very excited! Life has been full of new adventures! I have a new little camera to take every where with me to take pictures of these new meals and my great chef friends making their masterpieces! Exciting things to come!! Thank you so much for your emails.. and notes! I promise to get back to blogging!!! So say tunned!

Great Vegan recipe site...

Found this great site today as when I was reading more about vegan eating and wanted to share!!

Carrot cake made healthy!!! Vegan and Gluten free..

So as my girlfriend Keri and I was basking in the sun today at the heavenly secret pool.. she mentioned wanting carrot cake and if we could make one that is healthy... so you know I had to seek out what I could find and make that would curb our sweet tooth! And I had the challenge of making it vegan for her and gluten free for me... Here goes!

INGREDIENTS
3 cups blanched almond flour
2 teaspoon Celtic sea salt
1 teaspoon baking soda
1 tablespoon cinnamon
1 teaspoon nutmeg
5 eggs or substitute egg beaters (vegan)
1/2 cup agave nectar
1/4 cup grapeseed oil (or unsweetened apple sauce)
3 cups carrots, grated
1 cup raisins
1 cup walnuts (optional)

INSTRUCTIONS
In a large bowl, combine almond flour, salt, baking soda, cinnamon and nutmeg. In a separate bowl, mix together eggs, agave and oil. Stir carrots, raisins and walnuts into wet ingredients. Stir wet ingredients into dry. Place batter into 2 well greased, round 9 Inch cake pans. Bake at 325 for 35 minutes. Cool to room temperature and spread with frosting.

Frosting: two ways..

1- Combine one 8 oz. package, 1 teaspoon of vanilla extract or fat free cream cheese with one box of sugar free Jello brand vanilla pudding... mix and frost.

2-Combine one large fat free container of Fage or Oikos greek yogurt,2 teaspoon of vanilla extract and one box of sugar free Jello brand vanilla pudding.. mix and frost.

You can also add coconut to the outside of the frosted cake is desired!

Mango Salsa..

THIS SALSA ADDS ZEST TO A VARIETY OF DISHES and is a great accompaniment to baby bok choy, asparagus and grilled fish. I also serve it solo with chips for a refreshing change from its more ordinary cousins tomato salsa and guacamole. If you don’t care for mango, try preparing this salsa with peaches, nectarines or papaya.

Ingredients
1 mango, peeled and diced

1 avocado, peeled and diced (save pit)

1 tomato, diced

1/4 cup jicama, peeled and diced

1 jalapeño, seeded and minced

1 small red onion, minced

1/4 cup fresh cilantro, chopped

Juice of 1 lime

1-2 tablespoons extra virgin olive oil

Sea salt to taste

Preparation
In large bowl, combine mango, avocado, tomato, jícama, jalapeño, onion and cilantro. Fold in lime juice. Add olive oil (1 tablespoon at a time) until desired consistency is reached. Season with sea salt to taste, place pit on top of mixture to keep avocado from turning brown, cover and set aside (or chill) to allow flavors to blend. Remove pit before serving.

The squashes are showing up in the stores... YEAH!

Roasted Squash with Fennel and Asparagus....

ROASTING SQUASH BRINGS OUT ITS NATURAL SUGARS and blends the flavors of these vegetables beautifully. The slight bitterness of asparagus is a nice complement to these otherwise sweet vegetables and adds an always welcome splash of green. I like to serve this dish over pan-roasted millet.

Ingredients
1 large butternut squash, peeled, seeded and diced

1 large fennel bulb, halved, cored and thinly sliced

5 shallots, quartered

5 garlic cloves, peeled

1 pound of asparagus, cut into 2-inch lengths

2 tablespoons extra virgin olive oil

2 teaspoons balsamic vinegar

1/2 teaspoon coarse sea salt

2 pinches red pepper flakes

Chopped fresh parsley for garnish

Preparation
Preheat oven to 400°F.
In large bowl, combine squash, fennel, shallots and garlic. Add oil, vinegar, salt and pepper flakes and toss to coat evenly. Spread vegetables on cookie sheet and roast 20 minutes. Remove from oven, fold in asparagus and return to oven for another 20 minutes or until all vegetables are tender. Garnish with parsley and serve.

Fish Tacos...

Ingredients

1/2 cup red wine vinegar

1 teaspoon chili powder,
1/2 sliced small red

1 pound tilapia
1/4 cup plus 2 tablespoons fresh lime

2 garlic cloves, minced
1 peeled firm ripe mango, cut into 1/4-inch-thick

1 sliced peeled firm ripe avocado
4 tablespoons fresh cilantro leaves

8 (6-inch) blue or yellow corn

Preparation:

1. Rise your fish and pat dry. Combine 1/4 cup of lime juice, 1/2 teaspoon of chili powder and the garlic in a shallow dish. Add your fish and let marinate for 10 mins.
2. Combine the red wine vinegar, and 1/4 teaspoon chili powder in a small saucepan. Bring to a boil. Then you want to remove the pan from heat, and stir in the red onion. Add back to the eye and saute the onions till cooked on low heat while you cook the fish.
3. Gently toss mango and avocado in small bowl with remaining 1/4 teaspoon chili powder and 2 tablespoons each cilantro and remaining lime juice.
4. Preheat a lightly sprayed grill rack or grill pan. Remove fish from marinade, and grill, turning once, 2–3 minutes per side or until cooked through and golden brown. Transfer to a plate; cover and keep warm. Grill tortillas lightly until pale golden and slightly crisp. Transfer to 4 serving plates, folding tortillas to form U-shape.
5. Fill tortillas with fish, onions, avocado mixture and remaining 2 tablespoons cilantro, serve and enjoy!!!!

Fish with summer succotash...

I made this the other night for my family and really enjoyed the blend of flavors! I served it with a great white wine as we said grace and gave thanks for our time together!

Ingredients: (for a serving of 5 people)
5 large Tilapia fillets
1 small purple onion chopped
1 large garlic clove minced
4 cups of fresh corn
1 (8 oz bag) of frozen, thawed and cooked un-shelled edamame beans
3 small peaches, cut in to small pieces
lemon juice
1/2 cup white wine

I a large skillet on med-high heat saute the purple onions in 2 table spoons of lemon juice. Cook for about 5-8 mins till soft. Add your peaches and cook till they become soften while stirring together with your onions. Reduce your heat to medium and add your corn, edamame beans and 1/4 cup of white wine. Stir and cook with the lid on for 8 mins. Stir and continue to cook on low as you cook your Tilapia.
After 8 mins, take a large skillet and spray lightly with cooking spray. Sprinkle your Tilapia fillets with coarse salt. Turning your heat to medium-high on your skillet, let the skillet get hot where you see the lemon juice starting to bubble. Add your fillets to your pan, so that they are flat. Cook for two minutes and then add the remaining 1/4 cup of white wine. Flip your fillets and cook for an additional 3-5 mins until white all the way through.

On each plate place your Tilapia fillets and top with succotash. Serve with a great white wine and enjoy!

Yogurt Zucchini Bread

This is a really yummy recipe for all those who love zucchini bread like me but want it to be healthy and good!

Ingredients:
2 cups of flour (can use wheat, sorghum or other favorite flour that is not to heavy)
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
1/2 cup of sugar ( you can substitute Stevia or another all natural sweetener, even bananas)
2 egg beaters (or real eggs)
1/2 un-sweetened applesauce
1/2 cup fat-free plain Greek yogurt
1 cup chopped coarsely grated zucchini

Preheat your oven to 325 and spray a 9 bu 4-1/2 pan with non-stick spray.
Mix all together flour, baking soda, baking powder and salt in a large bowl with a whisk. In a medium bowl whisk together sugar and eggs, applesauce and yogurt. Then add your wet ingredients to your dry ingredients along with the zucchini and mix together till wet and blended. Scrap the batter in to your pan and bake for 1 hour and 10 mins. Check the bread with a toothpick in the center and make sure it comes out clean. Let the loaf cool on a rack for 30 mins before unmolding and serving.. ENJOY!

Chicken Kebabs..

I love making these! They are so tender and easy! You can also use this recipe on chicken breasts for grilled chicken salads.. Add other veggies if you want or you can even marinate peeled shrimp to!

Ingredients:

12 oz. raw boneless skinless lean chicken breast, cut into cubes (1 1/2 inches)

2 red bell peppers1 large

2 small yellow summer squash

1 onion

1/4 cup plain fat-free yogurt

1 tsp. lemon juice

1/4 tsp. curry powder

1/4 tsp. garlic powder

1/4 tsp. onion powder

1/4 tsp. saltDash paprika

Directions:

In a selable bowl, combine yogurt, lemon juice, curry powder, garlic powder, onion powder, salt, and paprika, and stir well. Add chicken and coat completely. Cover container and refrigerate for at least 1 hour.

Meanwhile, if using wooden skewers, soak four in water for 20 minutes to prevent burning. Cut peppers, squash, and onion into chunks equal in size to the chicken cubes. Skewer the chicken and veggies alternately onto four skewers, packing the pieces together tightly.Spray grill lightly with nonstick spray, and bring to medium-high heat.

Grill kebabs for 5 minutes with the grill cover down. Then carefully flip kebabs with long barbecue tongs.With the grill cover down, grill for another 5 - 7 minutes, until chicken is cooked through.Remove from grill and allow to cool slightly. Once cool enough to handle, pull chicken and veggies off the sticks and eat!

Grillin Corn on the Cob.. YUM!

Ingredients:

1 fresh cob of corn, husk removed

2 tbsp. thick teriyaki marinade (like the one by Lawry's)

1/2 tsp. crushed garlic

Directions:

In a small dish, mix teriyaki sauce and garlic.Place corn on the cob in the center of a large piece of aluminum foil. Spread garlic-teriyaki marinade across the corn, turning the cob so the marinade is evenly distributed. Wrap cob up securely in the foil, making sure there is no place for the marinade to escape.Bring grill to medium-high heat. With the grill cover down, grill foil-wrapped corn for about 15 minutes, carefully turning occasionally with long barbecue tongs.Remove from grill and allow to cool slightly. Once cool enough to handle, remove foil and eat!

A ginger garlic hummus.. a must add to any picnic basket

Weather you are having guest over and want a great snack or you are headed down to the beach! This dip is a wonderful healthy and protein packed add to any basket!

Ingredients:
1 garlic clove
1 1-inch long piece of peeled ginger
2 cups garbanzo beans (chickpeas) drained, 3 tablespoons of liquid reserved
3 tablespoons unseasoned rice vinegar
1/4 cup cashew butter
1-1.2 teaspoons soy sauce
1/2 teaspoon chili-garlic sauce
1/2 teaspoon ground star anise
1/4 cup chopped fresh cilantro
1 green onion chopped

Mince garlic and ginger in a processor. Add beans, reserved liquid, cashew butter, rice vinegar, soy sauce, chili-garlic sauce and ground anise. Process mixture to a coarse puree. Add cilantro and green onion and process. Transfer to a bowl and serve!

Dijon-Cilantro Tuna Salad on Multi-Grain Bread

Summer is here in full swing!! It's been so wonderful to have all the outdoor concerts and beach picnics! The other day I shared dinner on the beach in Seaside with my girlfriend Marti. It was such a blessing and you forget how wonderful it is to sit on the beach enjoying the beautiful sunset and laughing with your friends. The summer brings friends and families together with its sunny days and beautiful nights.. making you realize the important things in life! Laugh, smile, share wine, eat food, tell each other you love them and create memories to talk about now and forever!!

Where is a great new recipe perfect for any picnic or sitting and watching one of the great local bands in the amphitheater with a cool glass of white wine.. I recommend Saracco, Moscato D'Asti from Italy.

Ingredients:
1/2 cup of plain non-fat yogurt ( I love Stonefield or Dannon)
6 Tablespoons sweet pickle relish
2 Tablespoons Dijon Mustard
2 Tablespoons whole grain mustard
2 6-ounce solid albacore tuna packed in water, drained
1/2 cup of chopped red onion
1/2 cup fresh cilantro chopped
12 slices of multi-grain bread

Mix the first four ingrediants in a large bowl and then mix in Tuna. Add onion and cilantro and mix well. Cover and chill for atleast 30 mins. Spoon 1/2 cup of tuna on six bread slices and top with tomato slices and arugla. Top off with bread slices and enjoy!!! Can also be eatin served with crackers or pita bread. Quick and easy!

Just made this new sandwich spread!!!

So I have never been a fan of mayo on sandwiches and started to use honey mustard a while back. Well today I made a turkey, tomato and spinach sandwich toasted on whole wheat. Well wanting a little something different.. maybe a little tart and a little sweet.. So thinking about the ingredients I had.. I made this great new spread! Take honey mustard, about two table spoons and mix it with one single container of the unsweetened applesauce. Whisk together then heat for about a minute! Spread and dip... very yummy!!

yes...Sweet Potatoe Pancakes!

I was at my super club for church the other night when a friend was telling my about Sweet Potato Pancakes at a restaurant up in Freeport. Well you know me.. I couldn't stop thinking about how yummy that would taste!! And how often I cook with pumpkin or sweet potatoes in my recipes.. So with that said.. they are FABULOUS and a must try!!

Ingredients:

1/2 cup whole wheat flour

1/2 cup all purpose flour

1 teaspoon baking powder

2 tablespoons apple sauce

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1 cup fat free milk

1/4 cup egg beaters

1/2 cup mashed sweet potato (cooked)- you can you Libby's canned Pumpkin instead

1 handful pecans (chopped optional)

In a medium bowl, sift together flours, baking powder, salt, cinnamon and nutmeg. Mix mashed sweet potatoes, eggs, milk and apple sauce in a separate medium bowl. Blend sweet potato mixture into the flour mixture to form a batter.

Preheat a lightly greased griddle over medium-high heat. Drop batter mixture onto the prepared griddle by heaping tablespoonfuls, and cook until golden brown, turning once with a spatula when the surface begins to bubble. Top with nuts and syrup. I also use applesauce in place of syrup or pureed blueberries.

This is truly a new and fun way to make fulfilling pancakes packed with protein and taste!

Spinach, feta and tomato frittata....

Mix: whisk together in a medium bowl until frothy and then pour in to a 9"x9" square baking dish.
· One large container of egg beaters
· ¼ cup of fat free half & half
· Ground rosemary and garlic with a pinch of salt and pepper
· Ground rosemary and garlic blend
· 1 tablespoon of lemon juice

Layer: the following ingredients in to the baking dish, pressing ingredients in the the egg mixture:
· Spinach leaves, stems removed
· Thin tomatoes slices with seeds removed
· Fat free feta, to your liking
· Can also add: asparagus or artichoke hearts, any veggies you like


Bake in the oven uncovered for 45-60 mins based on oven temperature. Frittata should be firm when ready. Let it sit for 3-5 minutes, cut and serve!

Blackened Tilapia with Papaya Salsa & Asparagus..

Blackened Tilapia with Papaya Salsa and Asparagus:

4 Tilapia fillets (large)
Blackened Seasoning
Kosher Salt
1 Cup of cubed papaya
1 Cup of chopped red onion
¼ cup Cilantro
Lemon Juice
1 Bundle of fresh asparagus (ends broken off)
1 tbs Garlic pepper seasoning
Cooking Spray

Using a medium size skillet, spray the bottom of the pan with cooking spray and add asparagus with 1/4 tsp salt and 1 tbs garlic pepper seasoning. Saute asparagus on medium-high heat till desired tenderness.

To prepare the salsa combine papaya, red onion, two tablespoons of lemon juice, and 1/4 tsp of salt in a medium size skillet while cooking over medium-high heat. Allow the onions to caramelize and become fragrant. If salsa becomes dry while cooking, add extra lemon juice.

On a plate arrange Tilapia fillets. Spray both sides of fillets with cooking spray and season with blackened seasoning. Heating a large skillet on high, spray the skillet and add fillets. Cook fillets 2-4 mins each side or until opaque and flaky.

Serve the Tilapia with salsa on top and asparagus on the side. Garnish Tilapia and salsa with cilantro and enjoy!