Cedar Planks: Salmon’s Best Friend

Cedar Plank, grilling, Paleo, Salmon, sunday supper

My family loves fish, even my young daughter. Lucky enough to live in Florida, we have access to fresh fish and eat it regularly. Trying to find new ways to prepare fish is the real challenge. Broiling can get boring, and frying is too messy and fattening. So that leaves the grill, which I personally believe cooks the best fish.

One of my favorite ways to grill fish is to use a cedar plank. You’ve probably either had it served that way at a restaurant or have at least seen it on a menu, and trust me, it’s delicious.

It’s easier than you think to find cedar planks. Stores like Williams-Sonoma, Fresh Market and Whole Foods carry them, and you can even sometimes find planks at places like HomeGoods or World Market. Search for wood chips and that’s usually where you’ll also find the wood planks.

When I’m grilling salmon, the cedar plank is my go-to method, and Williams-Sonoma’s Potlatch Seasoning is my favorite way to flavor it. However, I also love fresh dill and a squeeze of lemon as an alternative preparation. As the plank heats up on the grill, the smoke infuses the fish with the cedar’s flavor. You truly only need to add a little seasoning and your salmon will be tender, flavorful and look quite impressive.

Soaking the plank is key. Submerge the plank under water for at least 30 minutes before grilling. Then remove it from the water, place the seasoned salmon on top with the skin side down, and toss it on the grill. Cooking at 425-450 degrees, the salmon should only take about 20-25 minutes, depending on its thickness.

Try this preparation for any of your favorite fish, and I’m sure you’ll enjoy it. It doesn’t take much extra time but the reward is lovely, flavorful fish without using extra fat to make it delicious.

The Perfect Anti-Everything Smoothie

Anti-inflamatory, Cleanse, Paleo, Smoothies

After last week’s fried ravioli for the Final Four games, the holiday weekend, and the NCAA championships last night, it’s time to get back on track. My overindulgence is over! Smoothies are a great way to sneak extra fruit and vegetables into our diets, and we often feel “healthier” after we drink one. However, most of the smoothies sold at places like Tropical Smoothie or Jamba Juice contain more calories and sugar than people realize. And they are usually gigantic! Yet we justify their size because it’s replacing a meal. Umm…

A little over a year ago, I started making smoothies at home so that I could control their content. I’ve become pretty proficient at maximizing the flavor and effectiveness of my smoothie recipes while leaving out the extra calories and carbohydrates.

Today I want to share my favorite anti-everything smoothie. It’s an anti-inflammatory smoothie, an anti-oxidant smoothie, and (most importantly) an anti-aging smoothie. Every ingredient in this drink promotes health and proper digestion. I’m tempted to call this a “cleanse” smoothie but the anti-inflammatory and anti-oxidant components truly make this so much more. Below I’ve gone through the ingredients so you can see how each element affects your body.

Make this in the morning and start your day off right. You’ll feel energized, as well as cleansed and refreshed. This smoothie is also an amazing hangover cure, or so I’ve heard. Drink on, friends!

Oranges

An excellent source of vitamin C, oranges are great for the skin and immune system. They are also a good source of fiber, as well as B vitamins, folate, vitamin A, calcium and potassium.

Ginger

Ginger contains very potent anti-inflammatory compounds called gingerols. It is commonly used to treat various stomach problems, while promoting digestion. It has been shown to reduce pain from arthritis and sore muscles, and can also help the respiratory system.

Radishes

Radishes are a natural cleansing agent for the digestive system, helping to break down and eliminate stagnant food and toxins built up over time. Radishes induce apoptosis – meaning they kill cancer cells. For those of us with more vain concerns, many of the nutrients found in radishes – such as B vitamins, zinc, phosphorus and vitamin C – benefit the skin. The water content helps the skin stay hydrated and the disinfectant properties can clear up skin problems such as cracks, rashes and dryness.

Mangos

The antioxidant zeaxanthin, found in mangoes, filters out harmful blue light rays and is thought to play a protective role in eye health. It also has plenty of vitamin K, which is key to bone health. Mangos are great for hair because they contain vitamin A and vitamin C, both of which are needed for building and maintaining collagen.

Mint

Mint has high antioxidant capacities. It smells great, tastes refreshing, and contains small amounts of potassium, magnesium, calcium, phosphorus, vitamin C and vitamin A.

Honey

Honey contains flavonoids, antioxidants which help reduce the risk of some cancers and heart disease. It’s also a natural anti-bacterial and anti-fungal, and has been known to help treat seasonal allergies.

Ingredients

1/2 cup orange juice

2 medium radishes, sliced

1 tablespoon fresh ginger, peeled and chopped

2 teaspoons honey

3 large mint leaves

1 mandarin orange or 1/2 orange, peeled

1/4 cup frozen mango

1/4 cup ice cubes

Instructions

Place all ingredients into the blender in the order listed. Blend at a high speed until everything is completely pureed, about 45 seconds. Drink immediately.

Friends, Final Four and Fried Ravioli

Appetizers, Final Four, Fried Ravioli, Party Planning

The Final Four basketball games are this weekend, and I am sure many people are having friends over to watch the excitement. At my house, that means finger foods and heavy appetizers, including my fried ravioli.

I stumbled upon this decedent first course after throwing it together for an impromptu potluck dinner with friends a few weeks ago. The host was making the main dish, someone else was given the salad duties, and I was asked to bring an appetizer. Since I knew we were eating Italian food, I wanted to make sure whatever I brought went with the meal.

I didn’t have time (or the desire) to run to the store. I checked my refrigerator and pantry and realized I had some ravioli that I hadn’t used for one reason or another. I also had eggs, breadcrumbs, half and half and oil, so I decided to try my hand at fried ravioli. Even though I’d never made it before, I figured it couldn’t be that difficult.

I was right! It was easy and delicious. Everyone loved it, especially the children. They didn’t even seem to notice they were eating artichoke-filled ravioli. One of the great things about this recipe is that you can use any type of fresh ravioli. Try it with traditional cheese or meat, or branch out and use a vegetable-filled pasta.

By fresh, I mean “not frozen.” You don’t have to make homemade pasta, but you do need to purchase the ravioli you see in cold cases, like Buitoni or something similar from your local grocery store. You also want to look for medium to large ravioli because the small ones don’t have enough filling to hold up against the breading.

Really happy with the results, I’m adding this fried ravioli recipe to my appetizer rotation. I used some vodka sauce I had leftover as the “dipping” sauce, but you can use any marinara or jarred tomato sauce. This recipe isn’t Paleo, and it isn’t very healthy, but we all deserve a little indulgence now and then, especially during March Madness.

Supplies

A candy or baking thermometer. If you’re looking for a good one, click here.

Ingredients

10-14 large ravioli

1/2 cup Italian breadcrumbs

1/3 cup panko breadcrumbs

1 egg, beaten

1/2 cup half and half (milk can be used as a substitute)

1/2 cup marinara or tomato sauce

Vegetable oil

Salt

Cooking

In a medium to large shallow pot, add enough oil to reach a depth of 2”. Turn heat to medium-high and heat to 325 degrees. *Tip: If you don’t have a thermometer, then you can test the oil by tossing in a small piece of bread. If it doesn’t bubble much, then the oil isn’t ready. If it bubbles quickly and browns the bread within 5 seconds, then it’s too hot.

Combine the egg and half and half in one bowl, and combine the Italian and panko breadcrumbs in another.

Dip each ravioli into the egg and half and half mixture, and then dredge in the bread crumbs, being sure to coat completely.

When the oil is ready, fry the ravioli in batches. Be careful not to overcrowd the pot. Gently turn them until golden brown, about 3 to 4 minutes. Use a slotted spoon to transfer the hot ravioli to paper towels to drain excess oil. Sprinkle with a little salt.

Serve with tomato sauce of your choice.

Asian Braised Green Beans

10 minute side dish, Asian, Green beans, meal plans, Paleo

With a little effort you can make side dishes more interesting, especially when you’re buying what’s in season. That ensures that your vegetables have reached their peak freshness and availability. Click here for a complete list of Florida vegetables by season.

On Wednesday I shared my Sautéed Spinach and Goat Cheese recipe, and I hope it encouraged you to pick up some of that inexpensive leafy green. It may seem a little flavorless, but by adding some fresh garlic and a touch of goat cheese, my family and I happily ate six cups of spinach last night.

Today I want to share my Asian Braised Green Beans because March brings tender snap beans (a.k.a. green beans). The key to this recipe is high heat. You want to almost blister the beans so that they cook fast without losing their crispiness. This is a delicious side item that works great with teriyaki chicken, steak or pork.

My go-to marinade is Veri Veri Teriyaki, and you should let your protein marinate for at least an hour and up to 24 hours before cooking. Then toss it onto a hot grill but be careful because most teriyaki marinades can cause excessive flames. Tip – use a piece of foil with cooking spray between your meat and grates. You will still get grill marks but won’t char your meat.

Ingredients

2 tablespoons vegetable or peanut oil

1 tablespoon sesame oil

1-2 tablespoons of fresh ginger, finely chopped

1-2 tablespoons of garlic, finely chopped

1 pound green beans, ends trimmed

1/4 teaspoon hot red pepper flakes

1/4 cup low-sodium soy sauce

Cooking

Heat wok or skillet over medium-high heat. Add the oils and heat for 1 minute. Add the garlic and ginger and sauté for 2 minutes. Add the green beans and red pepper flakes, and continue to sauté for 5 minutes. Carefully add the soy sauce and cook for 2 more minutes, stirring continually. Turn off the heat and serve immediately or keep covered until you’re ready to eat.

Sautéed Spinach with Goat Cheese

10 minute side dish, food, Paleo, side dish, Spinach, tips, vegetables

In Florida, spinach and snap beans (a.k.a. green beans) reach their peak in March so you can buy a lot for a little bit of money (click here for a complete list of Florida vegetables by season). Both spinach and snap beans make healthy side dishes but sometimes we need inspiration to create something different. Steamed green beans get boring, and I don’t know about you, but I can only eat so much spinach in my salads.

Don’t let your side dishes end up as an obligatory sidekick to your meal’s main element. Instead, look for ways to doctor up the usual to create something new. The key to side dishes is that they can’t take up a lot of time. They are SIDE dishes, after all. But that doesn’t mean they can’t be fulfilling and add a satisfying element to your meal.

Below I’ve included a 10-minute recipe for spinach sautéed with garlic and goat cheese. It’s simple to prepare and is a great way to use all that spinach you picked up at the farmers market or store. Don’t forget that spinach shrinks dramatically as it cooks, so be prepared to use at least six to eight cups to feed four people.

I paired this luscious side dish with a grilled New York strip steak. I didn’t even miss eating the roasted potatoes I made my husband because the spinach had plenty of fulfilling flavor. Check back later this week to get another 10-minute side dish that’s perfect for a Paleo-inspired diet.

Ingredients

2 tablespoons olive oil

2 garlic cloves, minced

1/4 cup onion, minced

1/4 teaspoon kosher salt

1/4 teaspoon white or black pepper

2 oz. goat cheese (use 1/4 oz. per cup of spinach)

6-8 cups fresh spinach

Cooking

Using a deep skillet or shallow pot, sauté garlic and onion in olive oil over medium-high heat for 3 minutes. Add the spinach and stir so every leaf is coated with the hot oil. Season with salt and pepper. Add cheese in chunks and gently combine. Turn off heat, cover, and let sit for 2 minutes. Stir again and serve immediately.

Fee-fi-Pho-YUM!

Chicken, kale, Leftovers, Paleo, soup, Swiss chard, vegetables

I’ve wanted to lighten things up a bit this week, so I decided to try the Chicken Pho recipe out of my new favorite cookbook, Paleo By Season. Pho (actually pronounced “Fuh”) is a Vietnamese soup consisting of broth, herbs and meat. I’ve seen it served with noodles, but since I’m trying to cut my carbohydrates, this recipe doesn’t include them.

The key to this dish is the delicious broth. I’m not asking you to make your own “stock” but take the time to make the pho broth below. The delicate flavors add a depth that you will surely miss if you skip that step. Plus, once the broth is prepared, this meal only takes 10 more minutes before it’s ready to serve.

Trying out a new recipe also gave me the chance to buy some five-spice powder, which is a blend of anise, cloves, cinnamon, Sichuan peppers and fennel seeds. This spice combination is commonly used in Asian preparation, especially in Chinese cuisine. I’ve seen it referenced in recipes before and luckily it’s readily available at most grocery stores.

I used fresh Swiss chard (a leafy relative of spinach) in this perfect Paleo dish because it was on sale. You can use spinach or even kale, but due to kale’s toughness, you need to cook it longer. I think the Swiss chard is perfect because its flavor and texture are similar to that of bok choy.

I’m also using leftover pulled chicken from the night before. Although it didn’t meet my “Meatless Monday” goal, its simplicity is a nice way to start off the week. This soup makes me feel like I’m reversing some of my previous weekend fun (I’m glad you can’t see my recycling bin!), and it encourages me to eat light to feel light.

Pho Broth

Ingredients

1 small yellow onion with only the outer skin removed, cut in half

1 (2-inch) piece of fresh ginger, unpeeled

1 tablespoon five-spice powder

1 jalapeno, halved and seeded

8 cups chicken broth

Cooking

Broil onion and ginger in either the oven, grill or toaster oven for 20 minutes, slightly charring them. You want to make sure the outside of the onion and ginger turn brown. Place them with the halved jalapeno and five-spice powder in a pot and cover with the chicken broth. Bring to a boil, reduce heat and simmer for 20 minutes. Remove the onion, jalapeno and ginger from the broth and discard. Use the broth immediately or cover for later.

Chicken Pho

Ingredients

Pho broth (see above)

1-1/2 to 2 cups pulled chicken

1 cup thinly sliced carrots

1/2 cup thinly sliced radish

1 cup white or button mushrooms, quartered

2 cups Swiss chard, spine removed

1 teaspoon sesame oil

1 small jalapeno pepper, thinly sliced for garnish (optional)

1/2 cup cilantro leaves, for garnish (optional)

3 tablespoons green onions, thinly sliced for garnish (optional)

1 lime, cut into wedges

Cooking

Bring pho broth to a simmer over medium heat. Once it’s at a gentle simmer, add the carrots, radishes, mushrooms, and Swiss chard. Cook for 8 minutes. Stir in the sesame oil. Divide chicken among 4 bowls and top with broth and vegetables. Squeeze a wedge of lime over each bowl and use garnishes of your choice.

Winter Vegetable Medley

Leftovers, Paleo, roasting, side dish, sunday supper, tips, vegetables

Parsnips and butternut squash abound this time of year, but it can be hard to come up with ideas to incorporate them. Most people haven’t cooked parsnips before and aren’t sure where to start. Parsnips look somewhat like white carrots, and you peel them the same way, but they have a distinct root vegetable flavor.

I am always trying to find ways to reduce the starches and increase the vegetables we eat. Butternut squash is one of those wonderful vegetables that has a similar texture and taste of a sweet potato, but isn’t as sugary. It doesn’t get stringy or watery like other types of squash sometimes do, so it really stands up to roasting.

With a couple of Yukon gold potatoes, these winter vegetables bake together and caramelize nicely. Even children don’t seem to notice how many vegetables they’re enjoying, so that’s another win when feeding a family.

This side dish recipe easily feeds four to six people. I was only serving three, so I wound up with enough left over for the next night. It’s really nice to have a significant part of today’s meal already completed. This savory vegetable and potato medley worked great with the pompano fish I grilled last night, and I’m sure it will pair perfectly with roasted lamb chops this evening.

Ingredients

3 garlic cloves, minced

1 shallot, chopped

2 medium Yukon gold potatoes

1 medium butternut squash

4 parsnips

2 teaspoons salt

1 teaspoon thyme

1/2 teaspoon white pepper

1/2 teaspoon garlic powder

3 tablespoons olive oil

3 tablespoons balsamic vinegar

Cooking

Preheat oven to 400 degrees. Peel parsnips like you would peel a carrot, then slice into 1/4-inch slices. Remove the skin from the squash by carefully cutting between the skin and the orange flesh. Then remove the seeds and stringy inside, like you would if you were cleaning out a pumpkin. Then cut squash into 1/2-inch chunks. Cut potatoes into 1/2-inch chunks as well.

Mix the minced garlic and shallots with the parsnips, squash and potatoes in a large bowl. Add olive oil, salt, garlic powder, white pepper and thyme and stir. Place the medley on a greased cookie sheet in single layer. Bake for 20 minutes and stir.

Bake for another 15 minutes. Pour balsamic vinegar over the vegetables and gently combine. Cook for 5 more minutes and serve when ready.

Chicken Enchiladas

Chicken, Leftovers, meal plans, Mexican, sunday supper, tips

I’m not a huge fan of leftovers in their original form, but I enjoy making another meal with the remainders. My chicken enchiladas are a good example of this practice. By using leftover shredded Mexican chicken, I can throw together a meal that looks almost professional. Assembling the enchiladas is easy, and I like to serve them with some yellow rice. Start the rice just before you place the enchiladas in the oven and everything will be done at the same time. Enjoy!

Supplies You Will Need

9×13 baking dish

Ingredients

1-2 cups leftover Mexican chicken

1-2 cups shredded cheddar cheese

10 oz. can of enchilada sauce (I use Old El Paso)

6-8 tortilla shells from the night before

.5 oz. package of saffron yellow rice

Cooking

Preheat oven to 425°F. Spray baking dish with cooking spray and spread 1/4 cup of enchilada sauce on the bottom.

Carefully assemble the enchiladas by placing 2 to 3 tablespoons of chicken in the center of each tortilla shell. Top with a little cheese and fold one side over the other. Place the enchilada seam side down in the baking dish. Repeat until the pan is full. The enchiladas should touch each other but not be crammed in.

Bake for 15 minutes. Top with 1/4 cup of enchilada sauce and 1/2 cup of cheese and cook for another 10 minutes until cheese is melted and bubbly. Feel free to top these with any of the traditional taco toppings. Serve with rice and enjoy!

[FBW]

One Slow Cooker, Two Mexican Meals

Chicken, meal plans, Mexican, Slow cooker, sunday supper, tips

I like all different types of food and do my best to make a good variety of meals. My husband loves Mexican but it’s not always the best choice for our waistlines. However, I’ve found a quick way to make some delicious chicken that can be used in both tacos and enchiladas.

This shredded Mexican chicken recipe is as simple as it gets, to me anyway. It’s not only easy but it’s pretty healthy. The chicken recipe only uses four main ingredients, so the majority of calories comes from the taco shells and toppings you choose.

This recipe works great on salads too. Add a little cheese, some canned black beans, corn, fresh tomatoes, avocado, a few crumbled taco chips and two tablespoons of salsa. For those of us who need to watch our portions, this is a hearty salad that doesn’t taste like you’re missing anything while the rest of the table gobbles down tacos.

One of the best parts of this recipe is its leftovers. This easily feeds six people and you should still have some remaining. Either eat tacos again the next night, or better yet, try my enchilada recipe. Check back tomorrow to see how to make restaurant-quality enchiladas with the leftover chicken and tortilla shells from the night before and only three more ingredients.

Ingredients

6 chicken breasts

1 large onion, quartered

1 jalapeno pepper, halved

1 cup of your favorite salsa (I prefer “hot” varieties)

1 teaspoon kosher salt

1 teaspoon cumin

(15-20) 8”-12” flour or corn tortillas

Taco toppings of your choice (I suggest shredded cheese, chopped tomatoes, sliced avocado, cilantro and shredded iceberg lettuce)

Cooking

Clean and trim chicken breast to remove any visible fat. Cut each breast in half. Place at the bottom of a greased slow cooker. Top with jalapeno pepper and onion. Sprinkle with salt and cumin. Cover with salsa. Cook on high for 3-4 hours or on low for 6-7 hours.

Carefully remove the chicken and leave the sauce in the crock pot. Place the chicken on a cutting board and gently shred the chicken with two forks. Remove half of the cooking liquid. Return the shredded chicken to the slow cooker and mix. Serve immediately or keep chicken warm until ready to assemble the tacos.

*Tip: try heating the tortillas on medium-high heat in a dry pan for 30-45 seconds on each side but be careful not to burn them. This extra step helps keep the tortillas from getting soggy and also adds a nice crisp.

[FBW]

Scrumptious Tomato and Cucumber Salad

10 minute side dish, Paleo, Salad, Tomatoes

Today I’m sharing a tomato and cucumber side dish. The key to this is the delicious olive oil and vinegar mixture. You can let this sit for hours before serving because the tomatoes and cucumber marinate in each other’s flavors. As embarrassing as it is, I’ve actually licked the bottom of the bowl after serving this side.

The tomato cucumber salad works nicely with grilled salmon or lamb. I’ve also served it with flatbread and homemade hummus for a vegetarian meal. Tomatoes are very versatile so try this dish or the Caprese salad I shared yesterday with your favorite protein.

Ingredients

3 beefsteak or vine ripe tomatoes, quartered

1 cucumber, peeled and thinly sliced

1/4 cup green onions, chopped

2 tablespoons red wine vinegar

1/2 teaspoon kosher salt

1/2 teaspoon black pepper

1 teaspoon oregano

2 tablespoons virgin olive oil

Assembly

In a small bowl, combine vinegar, salt, pepper and oregano. Slowly whisk in the olive oil. In a larger bowl, combine the tomatoes, sliced cucumber and chopped green onions. Pour vinegar/oil mixture over the top and let sit for at least 30 minutes, stirring occasionally. Serve when ready.

My Tasteful Life

Enjoying Food & Life

Cedar Planks: Salmon’s Best Friend

The Perfect Anti-Everything Smoothie

Friends, Final Four and Fried Ravioli

Asian Braised Green Beans

Sautéed Spinach with Goat Cheese

Fee-fi-Pho-YUM!

Winter Vegetable Medley

Chicken Enchiladas

One Slow Cooker, Two Mexican Meals

Scrumptious Tomato and Cucumber Salad