The Glory of Garlic!

First Things First...a little Garlic background...

Garlic is also known as "the stinking rose."  The edible bulb is made up of sections called cloves, that are encased in a parchmentlike membrane.  There are three major varieties available in the United States: American Garlic - the white-skinned, strongly flavored one; Mexican Garlic  and Italian Garlic both of which have a mauve-colored outer skin and a somewhat milder flavor than the American version. Garlic is available year-round in the US.

When purchasing garlic of any variety, you should look for firm, plump bulbs with dry skins. Steer clear of any bulbs that are soft or shriveled looking.  You can store your garlic bulbs in the refrigerator for up to eight weeks. Once the cloves are broken away from the bulb their shelf life (the clove itself) is around 3-10 days depending on original freshness.

To break the cloves away, place the bulb on a counter or cutting board "top down", place a kitchen towel over it and press down hard with the palm of your hand. The bulb should break apart releasing the cloves. You could also just break them away one by one with your fingers if you like.

There are many ways to remove the outer skin of the clove. If you don't need the clove to be whole, simply use the flat side of a chef's knife to smash the clove and remove the skin.  If you do need the clove to be intact, invest in a garlic sleeve as I call it - it's simply a small silicone sleeve open on both ends that you place the whole clove in and roll gently on the counter top to release the skin.  For easy mincing without a knife, purchase a garlic press - it is a great time saver and is available in most supermarkets.


Roasting Garlic...
 
 I think roasted garlic is about one of the best things on earth!  There is nothing like a fresh baked piece of bread with freshly roasted garlic and butter slathered on it...unbelievably delicious! 

I have found that the easiest way to roast garlic is in my oven.
Here is what you need...

• 4 bulbs of fresh garlic (large size - about the width of a silver dollar)
• extra virgin olive oil
• kosher salt
• freshly ground black pepper
• tin foil

Here is what I do...

1.  Preheat your oven to 375 degrees.
2. Lay out a large piece of tin foil - large enough to fit the 4 bulbs and enclose them tightly.
3. For each bulb: hold the bulb from the root end and slice off the top crosswise exposing the tops of all of the cloves in the bulb.(see picture)
4. Place the bulbs on the foil.
5. Drizzle the olive oil generously over the top of the exposed cloves.
6. Sprinkle each bulb generously with kosher salt and freshly ground black pepper.
7. Close the foil up around the bulbs sealing the top so no air can escape.
8. Place the foil packet into your preheated oven and roast for 1 hour.
9. When time has elapsed, remove the foil packet from the oven, open the top carefully (don't get burned by the steam). Allow the garlic to cool for about 15 - 20 minutes.
10. You can remove the roasted cloves by picking up the bulb and squeezing it gently between your fingers until the cloves pop out, or you can use a butter knife to pry them out.  They should be soft and golden brown.

Roasted garlic is a delicious treat - the cloves are so sweet you can eat them like candy!

What Now?

Roasted garlic can be used a number of ways...

• spread it on fresh bread with butter or cream cheese
• use it in your marinara sauce
• "melt" a clove or two into some olive oil before sauteing vegetables or making shrimp scampi
• smash it into a vinaigrette for that sweet garlic flavor
• mix it with mayonnaise  to spice up your sandwiches or salads
• smash and rub it onto grilled meats or fish 
• smash and add it to mashed potatoes
• add it to room temperature butter along with some fresh herbs for a delicious garlic herb butter

 

The possibilities are only limited by your imagination!  Get creative and share your ideas and successes in the comments section....

Healthy Pizza?

Do you LOVE pizza? Do you HATE the guilt you feel after eating a whole pizza all by yourself?  We've all been there...the cheesy goodness, delicious sauce and all those toppings...one piece, then two and oh just one more and before you know it you've eaten the whole thing! Well, how would you like to enjoy a whole pizza without the guilt??? Yes?  Read on...

Lavash Pizza

First things first!  What is Lavash???

 

Trader Joe's Whole Wheat Lavash Bread

Made from Stone Ground Whole Wheat!

**Lavash bread is a soft, thin flatbread. It is also known as "lahvash" or "cracker bread". It is the most widespread type of bread in the Middle East. Traditionally, the bread is rolled out flat and slapped against the hot walls of a wood oven to bake it. While flexible like a tortilla when fresh, lavash dries out quickly and become brittle and hard. Lavash can be kept soft and fresh for weeks if stored in a sealed plastic bag and kept in the refrigerator. 

It can be used as a "utensil" when eating pieces of meat or vegetables, as a wrap or in this case as a pizza crust.  

This particular brand is fairly low in calories and very low in fat and sodium. The Trader Joe's version, shown here has just 110 calories per piece, 0.5 grams of fat (no saturated fat), no cholesterol, 160mg of sodium, 22 grams of carbs with 2 grams of fiber and 4 grams of protein. Much better than your traditional pizza dough! (see note at the bottom of the post)

...and now the recipe!

There is no rhyme or reason to this recipe...no specific measuring, be creative, just go with it!
Note: There is no sauce on this pizza - the large pieces of fresh tomato take the place of sauce here.
This is a fun and easy recipe to make with kids too!

Caprese Lavash Pizza

Caprese Lavash Pizza

Makes 1 pizza

Ingredients:

• 1 sheet whole wheat lavash bread
• Extra virgin olive oil
• Granulated garlic powder (optional)
• Shredded low moisture, part skim mozzarella cheese (or Lite mozzarella)
• 2 ripe Roma tomatoes, seeds removed, sliced in 1/4 inch rounds 
• Fine sea salt (to your personal liking)
• Freshly ground black pepper (to your personal liking)
• 1 tsp crushed, dried oregano
• 10-12 fresh basil leaves cut into ribbons (do this at the last minute or they will turn black where they were cut)

Directions:

1. Preheat your oven to 400 degrees.

2. Place the sheet of lavash on a baking sheet and using a pastry brush (or your hands) brush it with extra virgin olive oil making sure to cover the entire surface of the bread. 

3. Sprinkle with garlic powder if you wish.

4. Sprinkle the shredded mozzarella over the surface of the bread, be as generous as you like.

5. Place the tomato slices on top of the cheese making 4 rows of 3 or 4 slices depending on their size.

6. Sprinkle the sea salt and grind fresh black pepper all over the toppings, as much or as little as you like.

7. Place your pizza in the preheated oven and bake for 10 minutes.Cut into squares (1 tomato per square).

There are literally millions of ways to make this Lavash Pizza!

Have fun with this...be creative...

then share your variations in the comment section!

**Lavash bread can be found in most supermarkets today - check the label to make sure that the bread you are choosing has been made with Stone Ground Whole Wheat Flour and not enriched flour of any kind.  

The Art of the Vinaigrette

The Formula...

If you remember nothing else about vinaigrettes, remember this: the magic ratio of oil to vinegar is 3 to 1. As long as you know that, you won't need to consult a vinaigrette recipe ever again. Just remember three parts oil to one part vinegar and you'll be all right. If you get them backwards and do three parts vinegar to one part oil, your puckered mouth will ensure you don't make that mistake a second time!

So, is this 3:1 ratio set in stone? Yes! OK, actually, it's not. Different vinegars have different strengths, so the ratio might need to be adjusted somewhat. You also might want a more tart dressing sometimes, and other times something a little milder. For the most part, though, the 3:1 ratio represents the vinaigrette "sweet spot". Get it somewhere in the vicinity and you're going to do just fine. 

The Oils...

Generally speaking, any oils labeled "vegetable oil" or "salad oil" are fine for making a basic vinaigrette. You could also use any light, neutral-flavored oil like safflower, canola or soybean oil. One of the most common variations is to substitute olive oil for salad oil. If you do this, make sure you use extra virgin olive oil, not the cheaper, "light" varieties. When you consider the wide range of flavored oils that are available today, including such distinctive oils as walnut or avocado, the possible variations on the basic vinaigrette formula are literally endless. 

The Vinegars...

The most neutral flavored vinegar is (distilled) white vinegar, but we wouldn't likely use this in a vinaigrette. At the very least, use a red or white wine vinegar. But the flavors and types of specialty vinegars, like balsamic, sherry or raspberry, are as varied and diverse as can be. Cider vinegar is made from apples and is a good choice for fruity vinaigrettes. Balsamic vinegar, sweet, dark and aged in specially treated wooden casks, is one of the most sublime vinegars you can find. Another interesting choice, especially for Asian-flavored vinaigrettes, is rice vinegar, which is made from fermented rice.

The Juices...

Lemon juice is a nice component to add to vinaigrettes. It's usually used to complement and enhance the vinegar, rather than replacing it altogether — although a simple dressing of olive oil and lemon juice drizzled over a fresh summer salad is hard to beat.

For that matter, you can use all kinds of juices in vinaigrettes, not just lemon — though citrus fruits such as lemon, lime and orange juice are used most commonly because of their high acid content. Orange juice adds sweetness in addition to tartness. Each citrus fruit has its own unique flavor profile, but the overall vinaigrette formula is the same.

The Seasonings...

A simple vinaigrette doesn't need more seasoning than a bit of Kosher salt

and ground white pepper. But minced garlic, onion, shallot and herbs (fresh and dried) are often part of the mix, along with spices such as black pepper, celery seed, paprika and so on. Other ingredients, such as mustard or Worcestershire sauce, are not uncommon.

Honey, by the way, is a great addition to a vinaigrette, firstly because it adds sweetness, which is nice sometimes to counterbalance the tartness from your vinegar, citrus or whatever. But also because it helps stabilize the emulsion. A vinaigrette with honey in it will remain emulsified for a long time — certainly longer than it takes to eat a salad. Honey vinaigrettes are great for presentations, where you don't want the oil and vinegar separating all over the plate. 

The Mixing...

The most effective way of combining the oil and the vinegar is in a blender. If you don't have a blender, you can combine everything in a glass or stainless steel bowl and just whisk them together thoroughly. (Just don't use an aluminum bowl — the acid in the vinegar can react with the aluminum, producing a metallic flavor.) You could even seal the ingredients in a clean glass jar or bottle and shake to combine.

For best results, all your ingredients should be at room temperature when you begin. The cooler the oil, the more difficult it is to make an emulsion.

Once you've mixed things up, it's nice to let the flavors meld for a while, especially when you go beyond the basic formula and introduce additional ingredients like minced onion, garlic, herbs and so on. Ideally, then, you'd prepare the vinaigrette in advance and then let it sit for anywhere from 1 to 3 hours. Just don't refrigerate it during this time!

A Very Basic Vinaigrette

1 Tablespoon red wine vinegar

1/4 teaspoon Kosher salt

freshly ground black or white pepper (to your liking)

3 Tablespoons extra virgin olive oil

In a blender, combine the vinegar, salt and pepper. Turn the blender on a medium speed for 20 seconds. Turn blender off.  Remove the small "cap" in the blender's lid - cover hole with a kitchen towel.  Turn blender back on - slowly move towel away from the hole, pour oil into the hole with the blender running - stop when you can see that the mixture has "emulsified" or come together.

Now let's have some fun with it!

Try adding ingredients as suggested here to create a different flavor to the basic viniagrette or experiment with some of your own ideas...

• Add one small shallot, minced and 1/2 cup loosely packed fresh flat leaf parsley leaves, chopped. (increase vinegar to 2 tablespoons and oil to 6 tablespoons)
• Substitute freshly squeezed lemon juice for the vinegar. Add 1 Tablespoon of sugar (or agave nectar) and 3 Tablespoons freshly chopped chives.
• Use another type of vinegar: sherry, rice wine, apple cider, balsamic, tarragon, blood orange...
• Use another type of oil: peanut, sesame, walnut, avocado, hazelnut...
• Add fresh herbs: parsley, basil, tarragon, chives, oregano...

 

Please share your variations and creations in the comment section!   

Watermelon

Watermelon...A Classic Summer Treat!

Watermelon hits its prime in August, sweetening backyard barbecues, lazy-day picnics on the grass, and beach parties. It boasts an unbeatable combination for long, hot days: It’s colorful, sweet, crunchy, refreshing, and portable. In addition to quenching thirst― watermelon is 92 percent water―it provides hefty doses of vitamin C, vitamin A, potassium, and lycopene (a disease-fighting antioxidant found in red fruits and vegetables).

Watermelon’s appeal dates back thousands of years. Ancient Egyptians commemorated watermelons in hieroglyphics. Thought to originate in Africa’s Kalahari Desert, watermelons probably were introduced to America by African slaves, according to John Egerton, author of Southern Food. Today, China produces the majority of the world’s crop. In the United States, Florida leads the way in watermelon production, followed by California, Texas, and Georgia.

More than 1,200 watermelon varieties exist, including rare white-fleshed watermelon, but you’ll likely find four or five different kinds in the grocery store. If you’re only familiar with 30-pounders that require their own refrigerator shelf, be on the lookout for newer, hybrid mini watermelons. The thin-rind Dulcinea PureHeart, for example, combines the fruit’s best traits―sweet, deep red, seedless flesh―in a cantaloupe-sized package.

Watermelon has surprising versatility. Aside from its traditional uses as a refreshing snack or dessert, it fits nicely into the recipes for salsas, relishes, salads, and beverages.

Selection and Storage

• Choose firm, symmetrical, unblemished melons without cracks or soft spots. 
• Some people swear by the “thump” test (if thumping the melon creates a hollow sound, it’s good), but experts say that method is unreliable for determining ripeness. Rather, look for a pale yellow patch, indicating where the watermelon sat on the ground while ripening on the vine.
• Store uncut watermelon at room temperature for up to one week. If serving it chilled, refrigerate for eight to 10 hours.
• Wash and dry the rind before cutting to prevent bacterial contamination. After slicing, cover with plastic wrap and refrigerate up to four days (longer exposure to the cold will turn the flesh mushy).
• When buying precut watermelon, look for deep color, dark seeds with flesh firmly attached to seeds (unless it’s seedless), and sweet, fruity fragrance.

Information and Pictures from Cooking Light Magazine

Watermelon Gazpacho

A cool and delicious summer treat!

 serves 10

Ingredients:

• 8 cups cubed watermelon, seeds removed + wedges for garnish (about 2 Dulcinea Pure Heart mini-watermelons)
• 1 & 1/2 cups peeled and chopped English cucumber
• 3/4 cup chopped red bell pepper (seeds & ribs removed)
• 1/2 cup chopped scallions (green onions)
• 1/4 cup chopped, fresh basil 
• 1 Tablespoon fresh lime zest
• 2 Tablespoons fresh lime juice
• 1 Tablespoon extra virgin olive oil
• 1/2 teaspoon sea salt
• 1/4 teaspoon freshly ground black pepper (fine grind)
• 1 cup UNSWEETENED cranberry  juice (Trader Joe's)
• 1 Tablespoon agave nectar

Directions:

1. Combine all of the ingredients, except cranberry juice and agave, in a large mixing bowl.
2. Pour half of the mixture into the bowl of a food processor or blender.
3. Process or blend until finely "chopped" or puree to your liking - a little texture is nice, so don't go too far.
4. Pour blended ingredients into a large chilled serving bowl.
5. Repeat procedure with the remaining mixture of ingredients from step #1.
6. Stir the cranberry juice and agave into the serving bowl and mix well.
7. Chill thoroughly and serve with fresh lime slices and a wedge of watermelon.

Do it Yourself Kabob Bar...A Summer Party Hit!

One of my favorite summer party bars is a "make your own kabob bar"!  It's delicious, healthy and a lot of fun!  Here's how I do it...

Make Your Own Kabob Bar

serves 12-16

Ingredients:

• large package of wooden skewers (soak in water for at least 1 hour)
• 2 pounds (U15) shrimp or prawns, veins and shells removed
• 2 pounds top sirloin steak, cut into 1 inch cubes
• 2 pounds boneless, skinless, chicken breasts and/or thighs, cut into approximately 1 inch cubes
• 6 bell peppers (red, green, yellow or orange or a combination) cut into one inch pieces
• 4 large red onions, cut into 1 inch pieces
• 2 pounds white button mushrooms, stems removed, brushed with damp paper towel
• 2 pints cherry tomatoes, washed
• 4 medium zucchini cut into 1/2 inch thick rounds

Marinade recipe ingredients, see below

Directions:   You'll be setting this up "buffet style" so that guests can go down the line and make their own kabobs.  I usually suggest making a skewer of just protein and another of just veggies because their cook times are different, but let guests do as they wish!

1. Marinate shrimp, steak and chicken as directed below, then make large bowls filled with the shrimp and meats. *You will want to make sure the bowls are able to fit into larger pans or bowls so that you can keep your proteins chilled with ice on your buffet.
2. Make bowls filled with the peppers, onions, mushrooms, tomatoes and zucchini.
3. Place the vessel with the soaking skewers right on the buffet - if you take them out all the soaking will go to waste as they dry out quickly.
4. Have two sets of plates available for guests - a paper plate for precooked kabobs (a trash can near the grill is a great idea to get rid of these plates) AND another plate (can be paper too if you wish) for the cooked version. I also suggest making kabobs in shifts - only send as many people through the line as you can fit kabobs on the grill.
5. Have the grill heated and ready to go as guests are going through and making their kabobs. You may assign someone to man the grill OR have guests cook their own.  If they cook their own, its a little easier to keep track of which one belongs to them. It's helpful to clear the grill and scrape it after each batch of kabobs.

Marinades: Either one will work for the chicken!
TIP: Mix your marinade in large Ziploc bags for easy marinating and clean up.

For the beef and/or chicken:
Mix together:

• 1/2 cup low sodium soy sauce OR Bragg's liquid aminos
• 1/4 cup olive oil
• 1 Tbsp minced garlic (bottled works fine here)
• 12 large fresh basil leaves cut into strips
• 1/4 tsp kosher salt (optional)
• 1/4 tsp freshly ground black pepper

Marinate beef for at least 1 hour and up to 24 hours, chicken for at least 1 hour or up to 12 hours.

For the shrimp and/or chicken:
Mix together:

• 4 cloves minced garlic (or equivalent bottled)
• 3 Tbsp olive oil
• 1 tsp kosher salt
• juice of 1 lime
• zest and juice of 1 lemon
• 2 Tbsp light brown sugar
• 2 Tbsp honey
• 3 Tbsp Dijon mustard
• 1/4 tsp freshly ground black pepper

Marinate shrimp for 30 minutes, chicken for at least 1 hour or up to 12 hours.

 And what about dessert?

Try skewering up some pineapple and banana pieces - grill just until slightly charred and serve with melted chocolate!

OR

Set up a dessert kabob bar with lots of fresh fruits to skewer and eat...

watermelon, strawberries, grapes, cantaloupe, kiwi...the possibilities are endless...have fun with it!  Serve with honey mixed with Greek style yogurt for dipping.

 

Grilled Chicken and Spinach Salad

 Grilled Chicken and Spinach Salad
This salad is a great summertime meal or double it up to bring to a potluck in one large bowl. 
serves 4




Ingredients:

• 1 lb. boneless, skinless chicken breasts
• 12 oz. baby spinach leaves, rinsed
• 1/4 cup white wine vinegar
• 1 Tbsp + 3 Tbsp (1/4 total) extra virgin olive oil
• 1 Tbsp drained capers
• 2 cloves garlic, peeled and finely minced
• 1 Tbsp Dijon mustard
• 3/4 cup red onion, sliced
• 1 cup cherry tomatoes, washed, stems removed, cut in half
• 8 strips bacon, cooked and crumbled (turkey or regular)
• Salt (kosher or sea) and freshly ground black pepper to your liking

Directions:

1. Rinse chicken and pat dry. Drizzle with 1 Tbsp olive oil and sprinkle with salt and pepper. Grill until done and slice into long, thin strips. Set aside.
2. To make the dressing;  In the bottom of a large salad bowl, combine vinegar, 3 Tbsp olive oil, capers, garlic and mustard with a whisk.  Add the spinach on top of the dressing - DO NOT mix until ready to serve.
3. Add sliced onion, cherry tomato halves and crumbled bacon on top of the spinach.
4. When ready to serve, toss the spinach, onions,  tomatoes and bacon with the dressing - taste - add salt and pepper as needed.  Divide salad mixture evenly in to 4 serving bowls and top with grilled chicken strips.

 Adapted from Hot and Cold Chicken and Spinach Salad on myrecipes.com

Go Greek!

Summer Greek Salad

This simple and delicious salad is a healthy summer time treat.

All vegetable ingredients are optional,so if there's something you don't like, feel free to omit it.

This is a great picnic or potluck salad that can be served as a veggie salad or over chopped romaine, though the traditional "Greek Salad" does not contain lettuce. 

Ingredients:

2 organic vine ripened tomatoes, cut into cubes

1/2 of an organic English cucumber (unpeeled), cut into rounds and then halved

1 small red onion, peeled, cut into rings OR cut in half, then sliced into strips

12-15 Kalamata (or black olives) olives, pits removed, cut in half

1/2 cup crumbled Feta cheese

Place all of the prepared ingredients into a large glass mixing bowl.  Pour dressing over the veggies, toss gently and allow to "marinate" for at least 1 hour at room temperature.

Dressing:

3 Tbsp freshly squeezed lemon juice

1 clove garlic, finely minced

2 tsp fresh organic oregano, finely minced (or 1/2 tsp dried)

2 tsp fresh organic flat leaf parsley, finely minced (or 1 tsp dried)
1/4 tsp kosher or sea salt
8 grinds black pepper

Place the dressing ingredients in blender and blend on high speed.  Stop blender. Remove lid insert and cover the area with a towel.  Turn the blender back on and add 1/4 cup extra virgin olive oil with blender running - once your dressing has emulsified, or come together, turn blender off and dress your salad.

Cooking with Herbs...in a drink?

 Herb Infused Lemonade

This is a delicious summer drink treat!

s

serves 4-6

Ingredients:

*2 cups granulated sugar OR 1 cup Agave nectar (natural, low glycemic sweetner)

*1 cup loosely packed, torn fresh organic basil leaves, stems removed OR 1/4 cup fresh rosemary leaves, slightly chopped

*Ice

*2 cups fresh lemon juice (about 12-15 large lemons)

*2 cups sparkling water, chilled

Directions:

Make the herb infused “simple syrup”

· In a medium saucepan, combine the water and agave - stir to combine

· Add the prepared herbs to the water/agave mixture and press down gently so that the herbs are covered

· Bring the mixture to a simmer (just below the boiling point) and simmer for 5 minutes.

· Remove the sauce pan from the heat and allow the mixture to cool - do NOT remove the herbs.

· When the mixture has cooled, pour it through a strainer into a 2-3 cup measuring cup - squeeze the herbs into the strainer and discard the herbs.

· Store the simple syrup in the refrigerator until ready to use.

Make the lemonade in this order...

· Add ice to a large drink pitcher (about 1/2 full)

· Add the lemon juice to the pitcher

· Add the simple syrup and stir well

· Add the chilled sparkling water

Serve in drink glasses with an herb sprig and a lemon twist!

Want to make this an alcoholic beverage? 

Just add vodka or rum to your taste and enjoy!

4th of July BBQ Healthy Side Dish!

The 4th of July is notorious for BBQ and the "fatty" dishes that go along with it. 

Why not lighten things up this year? 

Don't forget...healthy food DOES taste great!

 One of my favorites growing up was this 7 layer 24 hour salad that my mom used to make with tons of mayonnaise and bacon!  SO - I decided to lighten it up a bit and add a few more veggies to the mix and swap out the iceburg lettuce (not much nutritional value) for some fresh organic romiane...mmmmm good!

10 Layer 24 Hour Salad

Serves: 10-12 (party size)
Prepare this salad the day before so it can sit overnight.
Layer the following in a large, deep salad bowl in this order:

• 3 organic romaine hearts, washed and cut into bit sized pieces (about 6 cups)
• 1 large organic red bell pepper, chopped
• 1 cup chopped organic celery OR jicima
• 1 cup shredded organic carrots
• 8 scallions (green onion), chopped
• DRESSING (see recipe below)
• 8 slices crisp bacon or turkey bacon (healthier), crumbled
• 1&1/2 cups Feta cheese, crumbled OR reduced fat shredded cheddar cheese
• 4 Roma tomatoes, chopped or 1 pint cherry tomatoes, halved
• 1 cup frozen green peas OR edamame (NOT thawed)

Layer - cover - refrigerate overnight (minimum of 12 hours) - toss when ready to serve.


Dressing

• 1 cup plain, non-fat Greek style yogurt
• 1/2 cup low fat organic mayonnaise (I like the Trader Joe's brand - no additives)
• 2 tsp apple cider vinegar
• 1 tsp agave nectar
• 1/2 tsp paprika
• 1/4 tsp granulated garlic
• 1/2 tsp sea salt or kosher salt
• freshly ground pepper, to your liking
• 1/2 cup chopped fresh organic chives (can also use other herbs such as basil or tarragon for a little twist!)

Have some fun with this recipe...add and subtract veggies and/or herbs in the dressing...create your own variations and then share your results here!

Delicious Beer Can Chicken!

This is such a fun and delicious recipe for anytime of year, but it is particularly good in the summer time on the grill...

Beer Can Chicken

*for the gas grill or conventional oven
 
Ingredients:

• 1 organic roasting chicken (recommended 4-5 lbs)
• 1 can of beer (12-14oz)
• BBQ "rub" (recipe follows)

Directions:
1. Preheat oven to 400 degrees F. - rack on bottom OR grill (gas) to Med-High.
2. Remove any innards or other items from inside of the chicken.
3. Rinse the chicken inside and out in cold, running water.
4. Rub the chicken, inside and out with BBQ rub (below) or your choice of spices.
5. Open the beer, pour out about 1/4 of the can (or drink if you prefer) and punch a few extra holes in the upper part of the can with a knife tip.
6. Add 2 Tbsp. of the rub or spice to beer can.
7. If cooking in the oven...place beer can on ovenproof pan or dish. Arrange chicken on beer can by placing the large cavity of the chicken over the can, allow the two legs to form two sides of tripod so chicken is stable.
8. When grill (Med-High) or oven is ready (400 degrees), place chicken on pan or plate on bottom rack or chicken and can directly on grill grate.
9. Reduce oven to 350 degrees after 1/2 hour - or turn grill to medium.

*It's best when chicken cooks 1 1/2 - 2 hours - check visually after about 1/2 hour and rotate the chicken in a half circle to cook evenly, should brown slowly and evenly. If the chicken skin is becoming too brown, use a large piece of tin foil to "tent" the bird.
10. Once the cooking time has elapsed, check the bird for doneness.  An instant read thermometer placed under the leg into the thigh meat should read 170 degrees.  At this point, remove the bird from the oven or grill and allow it to rest, on the can, for about 10 minutes.
11. When ready to serve, carefully remove the bird from the can using grill tongs.  Carve the bird and serve!

BBQ "rub"

• 3 Tbsp Olive Oil
• 1/4 cup paprika (mild)
• 1 Tbsp molasses
• 1 Tbsp agave nectar
• 1 tsp kosher salt
• 1 tsp celery salt
• 1 tsp freshly ground black pepper (about 16 grinds)
• 1 teaspoon dry mustard powder
• 1 teaspoon granulated garlic powder
• 1 teaspoon granulated onion powder

Marinated and Grilled Flank Steak

Flank Steak with Coffee-Peppercorn Marinade

Top of Form

Bottom of Form

Coffee has a remarkable affinity with beef. Here, it is complemented by balsamic vinegar, garlic and crushed peppercorns.

4 servings

Active Time: 20 minutes

Total Time: 1 hour 20 minutes (including 1 hour marinating time)

Ingredients

• 3 tablespoons strong brewed coffee
• 1 tablespoon balsamic vinegar
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon brown sugar
• 2 cloves garlic, minced
• 1 teaspoon whole black peppercorns, crushed
• 1/2 teaspoon salt
• 1 pound flank steak, trimmed of fat

Preparation

1. Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and salt in a glass dish large enough for meat to lie flat. Add steak and turn to coat. Cover and refrigerate for at least 1 hour or up to 8 hours.
2. Heat grill to high. Clean grill with a grill brush.
3. Lightly oil grill rack  by pouring a small amount of oil on a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill. )
4. Remove steak from marinade and place it on the hot grill(discard marinade).
5. Cook for 4 to 5 minutes per side, turning only once, for medium-rare.
6. Transfer steak to a cutting board and let rest for 5 minutes. Slice thinly across the grain and serve.

From Eating Well Magazine, 2002

Salmon Kebabs for the Grill

Herbed Grilled Salmon Kebabs

If you can find (or grow) them, use sturdy rosemary branches, stripped of leaves, as skewers for these salmon kebabs; they'll add a subtle, smoky flavor with hints of pine. Oil your grill well to prevent sticking, don't move the kebabs around unnecessarily and keep a close eye on the fire to avoid flare-ups.  You may also want try halibut or sea bass with this marinade.

Ingredients

• 2 tsp fresh rosemary, finely minced
• 2 tsp fresh basil, minced
• 1  Tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 2 tsp freshly grated lemon zest
• 2 tsp fresh lemon juice
• 1/4 teaspoon kosher salt
• 1/8 teaspoon freshly ground pepper (about 4 grinds)
• 1 pound center-cut (thickest part) WILD salmon fillet, skin removed and cut into cubes
• 1 pint cherry tomatoes, washed
• 1-2 zucchini squash, washed and cut into 1/2 inch thick rounds

*Special Equipment: 8 metal or wooden skewers at least 12 inches in length.

Preparation

1. Preheat grill to medium-high.
2. Combine rosemary, basil, olive oil, garlic, lemon zest, lemon juice, salt and pepper in a medium bowl. Add salmon cubes; toss gently to coat.
3. Divide the salmon, tomatoes and zucchini among eight 12-inch skewers - "order" them salmon, tomato, zucchini as you put them on.
4. Oil the grill rack by pouring some oil on a folded paper towel, hold it with grill tongs and rub it over the grill rack.  (Never use cooking spray on a hot grill!)
5. Grill the kebabs, carefully turning once, until the salmon is cooked through, 4 to 6 minutes total. Serve immediately.

Tips

·         If you'd like to make the kebabs ahead of time...prepare the skewers, cover and refrigerate for up to 8 hours. Proceed with grilling when ready.

·         If you are using wooden skewers, be sure to soak them in water about 30 minutes prior to skewering the salmon and veggies.

Adapted from a recipe from Eating Well Magazine

Mustard Roasted Fish

Thank you to Sherri Erickson for sharing this recipe that she found on Food Network - in honor of our Greek Yogurt class yesterday! (Recipe has been altered to meet Healthy Edge guidelines)

Mustard Roasted Fish

Prep: 10 minutes
Cook time: 15 minutes

Makes 4 servings

INGREDIENTS:

•   4 (6 ounce) fish fillets (salmon, red snapper)
•   kosher salt and freshly ground black pepper
•   8 ounces GREEK STYLE yogurt, plain (2%)
•   3 Tbsp Dijon mustard
•   1 Tbsp whole grain mustard
•   2 Tbsp minced shallots
•   2 tsp capers, drained of liquid

DIRECTIONS:
1. Preheat your oven to 425 degrees
2. Line a baking sheet with parchment paper (or tin foil)
3. Place the fish filets skin side down on the sheet pan.
4. Sprinkle fish generously with salt and pepper
5. Combine the Greek style yogurt, mustards, shallots and capers in a small bowl. Add a little more salt and pepper if you wish - keep in mind that capers are very salty.
6. Spoon the sauce evenly over the fish filets, making sure to cover the surface of the fish completely.
7. Bake for 10-15 minutes, depending on the thickness of the filets. - it should flake easily with touched with the tines of a fork. DO NOT OVERCOOK or your fish will be dry.
8. Serve hot or a room temp with the pan drippings spooned over top.

This would be delicious with a side of veggie quinoa and a big salad!

Choosing a Heart Healthy Eating Plan

Do you "live to eat" or "eat to live"?  If you relate to the former, you likely have somewhat of an unhealthy diet and perhaps an unhealthy relationship with food.  This USED to be ME!  In order to try and win back my health, I have had to change my thinking about FOOD itself and how I look at it - certainly NOT an easy change, but a necessary one if I want to live longer and feel better both physically and mentally....

Here are some Heart Healthy tips for transforming your way of eating...

• Choose reduced fat products (non-fat products are NOT better for you - they have to replace that fat with something and that something is typically NOT good for you) and don't overuse them!
• Replace mayonnaise or sour cream in recipes with plain Greek style yogurt - it is thick enough to hold up and doesn't change the flavor of the dish.
• Use reduced fat (1% or 2%) milk instead of whole milk. Going organic (reduced fat) is even better!
• Forget margarine and butter substitutes - would you melt plastic and eat it? Then you don't want to use these products.  Good old fashioned butter is your best bet - consider cutting the measurement of butter in half or try using a light butter or substituting olive oil whenever possible. Use butter sparingly!
• Choose Olive Oil as your fat of choice - your body DOES need fats to function properly - you may as well give it a healthier fat to use!  Olive Oil has lots of mono-unsaturated fats (good fats) and a little bit can go a long way. I use it quite a bit instead of butter.
• Substitute egg whites for whole eggs. Skip the egg substitute products - too many preservatives and other "junk" in them that your body doesn't need!
• Use whole grain pasta instead of pasta made with white flour - make sure to read the label - it should say "Whole grain wheat" or "sprouted grain" - if the word "flour" is within the first 3 ingredients, skip it.  You may have to search for these products, but they are worth the health benefits!  Brown rice and quinoa pastas are great too!
• Choose whole grain breads - the ones with flax seed and whole cracked wheat are a good choice.
• Cut your red meat consumption to once a week or less - if you do eat it more often choose lean cuts like filet mignon or flank steak - buy lean ground beef 96/4 whenever possible or mix fattier ground beef with ground turkey breast.
• Eat more fish!  Most fish is abundant with Omega 3 fatty acids - these are GREAT for your heart and your overall health.  This is really good fat! (example: salmon has a higher fat content than beef, but the fat in salmon is good for you, the fat in beef is not.)
• Fresh is best!  Buy fresh, locally grown produce and eat a lot of it.  Think organic veggies and fruits if you are going to be eating the outer layer; apples, pears, peaches, grapes, berries, lettuce, bell peppers, mushrooms, etc...
• Be aware of your sodium intake!  Your recommended daily allowance is 2400mg - many processed foods contain that much or more!!  It is really alarming when you start looking at the sodium content of foods!  Be aware of sodium content in restaurant food too - ASK for a nutrition profile of the menu - more and more regulations are appearing forcing restaurants to disclose this information.
• Be a wise consumer....READ the food labels!  Skip the fat and calorie content area and go to the ingredients - avoid foods that contain MSG (mono sodium glutamate), sugar and sugar substitutes like Splenda, glucose, sucrose, aspartame, and high fructose corn syrup, partially hydrogenated oils, casein, BHT, food colorings, GMO's (genetically modified).

LOVE YOUR HEART and YOUR BODY and they'll LOVE YOU BACK!!! 
For more information on Living a Healthier Lifestyle check out
www.getthehealthyedge.com