by Teri King
posted Apr 14 2015 1:46PM
Asparagus is one of the world's healthiest foods! Considered a delicacy since ancient times, asparagus is full of antioxidant ingredients including vitamin e, beta-carotene & vitamin c. Asparagus supports good digestion, a healthy heart and can even regulate your blood sugar! Get local fresh asparagus at the farmer's market, look for firm thin stems with deep green closed tips. Thick stems should be peeled or your asparagus will be tough and stringy. This Frittata recipe is a great idea for brunch or makes a delicious light supper too!
• 2 tablespoons plain fine breadcrumbs
• 1 pound thin asparagus
• 1 1/2 teaspoons extra-virgin olive oil
• 2 onions, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1/2 teaspoon salt, divided
• 1/2 cup water
• Freshly ground pepper, to taste
• 4 large eggs
• 2 large egg whites
• 1 cup part-skim ricotta cheese
• 1 tablespoon chopped fresh parsley
• 1/2 cup shredded Gruyère cheese
- Preheat oven to 325°F. Coat a 10-inch pie pan or ceramic quiche dish with cooking spray. Sprinkle with breadcrumbs, tapping out the excess.
- Snap tough ends off asparagus. (Bend asparagus and find the natural break at the end of the stalk) Slice off the top 2 inches of the tips and reserve. Cut the remaining stalks into 1/2-inch-long slices.
- Heat oil in a large nonstick skillet over medium-high heat. Add onions, bell pepper, garlic and 1/4 teaspoon salt; cook, stirring, until softened, 5 to 7 minutes.
- Add water and the asparagus stalks to the skillet. Cook, stirring, until the asparagus is tender and the liquid has evaporated, about 7 minutes.
- Season with salt and pepper. Arrange the vegetables in an even layer in the prepared pan.
- Whisk eggs and egg whites in a large bowl. Add ricotta, parsley, the remaining 1/4 teaspoon salt and pepper; whisk to blend. Pour the egg mixture over the vegetables, gently shaking the pan to distribute. Scatter the reserved asparagus tips over the top and sprinkle with Gruyère Cheese.
- Bake the frittata until a knife inserted in the center comes out clean, about 35 minutes. Let stand for 5 minutes before serving.
by Teri King
posted Mar 17 2015 3:24PM
Strawberries have arrived! Look for organic strawberries Saturday Morning at the Ferry Building or a farmers market near you & stock up! Strawberries improve eye care, offer relief from high blood pressure and arthritis. Strawberries have high contents of antioxidants and help improve our immune system, fight cancer & reduce premature aging...and they're delicious! Here's a great Strawberry and Spinach salad recipe! The dressing is slightly sweet & the pecans add texture and protien.
Strawberry & Spinach Salad
1/4 cup of pecans
For the Poppy-Seed Vinaigrette
1/4 cup rice vinegar
2 tablespoon sugar
2 teaspoons poppy seeds
1/2 teaspoon dry mustard
Salt and freshly ground pepper
3/4 cup grapeseed oil
6 cups baby spinach leaves
2 cups strawberries, hulled and halved
In a dry frying pan, toast the pecans over medium-low heat, stirring, until fragrant and starting to brown, about 5 minutes. Pour onto a plate to cool, then coarsely chop and set aside.
Dressing...in a small bowl, whisk together the vinegar, sugar, poppy seeds, dry mustard, and a pinch each of salt and pepper. Add the oil in a thin stream, whisking constantly until the dressing is well blended.
In a large bowl, toss together the spinach, strawberries, and pecans. Add half of the vinaigrette and toss gently to coat. Add more vinaigrette as needed (you may not need all of it), and serve.
Cheese is a nice touch to this salad, feel free to add goat cheese, feta or ricotta salata.
by Teri King
posted Feb 4 2015 3:25PM
Chili is a great dish to feed a crowd. Set a few toppings out, so everyone can personalize their own bowl: cheddar cheese, sour cream, chopped onions, and a few hot peppers to name a few. Just minutes for prep in the morning and you are set for dinner. It keeps warm in the slow cooker to accommodate everyone’s varied schedule. It is perfect for a buffet or slathered over nachos for the big game. You can substitute the turkey with soy chorizo for a vegan version.
- 1 lb. ground turkey
- 1 lg. onion, diced
- 3 cloves garlic, diced
- 1 cup Massel Beef Style stock
- 1 can (15 oz) diced tomatoes, undrained
- 1 can black beans, drained
- 1 can kidney beans, drained
- 1 cup corn
- 3 tablespoons chili powder
- 1 ½ t. cumin
- Salt & pepper, to taste
- Brown ground turkey and onion in a non-stick sauce pan.
- Add the turkey, onions and the rest of the ingredients into the slow cooker.
- Set slow cooker to low for 6-8 hours.
- Will keep well on warm setting until ready to serve.
by Teri King
posted Jan 9 2015 2:17PM
Cauliflower is so good for you, and delicious! Consider making this soup for your family, it will please even your fussiest eaters. Cauliflower is full of vitamin C. The detox support provided by cauliflower includes antioxidant nutrients which help fight cancer. Cauliflower is high in fiber and contributes to good digestion too! This easy to make recipe with Massel Bouillon offers a great meal with a side salad. Enjoy!
1 medium head of cauliflower, broken into florets
1 medium carrot, shredded
1/4 cup chopped celery
2 1/2 cups of water
1 Massel Chicken or Vegetable Bouillon Cube
3 tablespoons butter
3 tablespoons all-purpose flower
3/4 teaspoon salt
1/8 teaspoon pepper
2 cups of 2% milk
1 cup (4 ounces) shredded cheddar cheese
1/2 teaspoon of hot pepper sauce (optional)
In a large bowl, combine the cauliflower, carrot, celery, water and bouillon.
Bring to a boil.
Reduce heat, cover and simmer for 12-15 minutes or until the vegetables are tender, do not drain.
In another large saucepan, melt butter.
Stir in flour, salt and pepper until smooth.
Gradually add the milk and bring to a boil over medium heat.
Cook for 2 minutes until the roux is thickened.
Stir in cheese until melted.
Add hot pepper sauce if you want.
Stir in the Cauliflower mixture
If you want to get really fancy, We get some fresh Sea Scallops, Season and Sear them on top of the stove and serve this soup in a shallow bowl with a Seared Sea Scallop on top! mmmmmmm ~ Enjoy
by Teri King
posted Dec 26 2014 12:00AM
Happy New Year! Start 2015 with Dungeness Crab Cakes!
We wait all year for the delicious Dungeness Crab to arrive! There are so many ways to prepare crab! Here’s a great Crab Cake recipe that you can serve in small portions as an appetizer, or add greens and roasted vegetables alongside for a full entrée!
Here’s a list of ingredients:
· 1 lb. Dungeness crabmeat (or jumbo lump crabmeat)
· 1/2 cup chopped parsley
· 1/2 cup thinly sliced scallions
· 1/4 cup of chopped red pepper
· 1/4 cup of chopped celery
· 1/3 cup fresh bread crumbs
· 2 eggs
· 1/4 cup milk
· 1 teaspoon worcestershire sauce cayenne pepper
· Salt and black pepper to taste
· 2 TB butter
· 1/2 lb. unsalted butter cut into small cubes
· 1/4 cup lemon juice
· 2 TB water
· Pinch of salt
- Pick over crabmeat to remove any leftover shells. Combine crab, parsley, scallions, celery, red pepper and bread crumbs.
- Mix together eggs, milk, worcestershire, cayenne, salt and pepper. Pour over crab mixture. Mix gently to blend, trying not to break up the crabmeat.
- Shape into small round cakes, about 2 inches in diameter. Saute in butter for 2-3 minutes on each side or until golden brown and warmed through.
- Put lemon juice, water and salt into a saucepan and bring to a boil. Add the butter all at once, whisking constantly until butter has melted and sauce is smooth. Adjust seasonings.
- Pour sauce over crab cakes before serving and enjoy!
by Teri King
posted Nov 27 2014 12:00AM
Nothing says Holiday Season in our house like Peppermint Bark! It's a delicious treat that's easy to make with all the high quality chocolate here in the bay area. Make some for home and to share with friends!
Here's a list of ingredients:
12 ounces good-quality semisweet chocolate, chopped into 1/2-inch pieces
(Ghiradelli of course!)
1 1/2 teaspoons peppermint extract
1 pound good-quality white chocolate, chopped into 1/2-inch pieces
3 candy canes or 12 round hard peppermint candies, crushed
Line a 9-by-13-inch baking dish with aluminum foil, shiny-side up; smooth out any wrinkles.
Heat 1 inch of water in a saucepan over low heat until steaming.
Put all but 3/4 cup of the semisweet chocolate in a heatproof bowl.
Set the bowl over the saucepan of steaming water (do not let the bowl touch the water) and stir until one-third of the chocolate is melted.
Remove the bowl from the saucepan; keep the steaming water over low heat.
Gradually stir the reserved 3/4 cup semisweet chocolate into the bowl, a few pieces at a time, until all of the chocolate is melted.
Return the bowl to the saucepan, 5 to 10 seconds at a time, to help melt the chocolate, if needed. Do not rush this step: It may take up to 10 minutes to melt the chocolate.
Wipe off any moisture from the bottom of the bowl. Stir 3/4 teaspoon peppermint extract into the chocolate, then quickly pour into the prepared baking dish and spread in an even layer. Firmly tap the dish against the counter to remove any air bubbles. Set aside at room temperature until almost set, about 10 minutes.
Meanwhile, put all but 1 cup of the white chocolate in a large heatproof bowl and repeat the melting process over the steaming water; dry off the bottom of the bowl.
Stir in the remaining 3/4 teaspoon peppermint extract; pour over the semisweet chocolate and spread in an even layer.
Sprinkle immediately with the crushed candy canes, gently pressing them into the white chocolate.
Set aside at room temperature until firm, about 1 hour. Lift the bark out of the pan using the foil and break it into pieces. Store in an airtight container at room temperature for up to 2 weeks.
by Teri King
posted Nov 7 2014 8:23PM
Brussel Sprouts are super good for you! They’re a great source of protein, 3 grams per serving and low in calories, just 38 calories per cup! Brussel sprouts are high in fiber, vitamins and they’re absolutely delicious! Here’s a great Brussel Sprout side dish recipe that’s perfect for Thanksgiving Dinner and all year long!
Brussel Sprouts with green apples!
3 Tablespoons of Extra Virgin Olive Oil
2 Tablespoons butter
2 Pounds of fresh Brussel Sprouts, trimmed & cut in half
5 Granny Smith Apples Chopped
2 Small Red Onions cut into wedges (1/4 inch thick)
1 Teaspoon Salt
1 Teaspoon Ground Pepper
Juice from 1 Lemon 1-2 Cups Apple Cider
Preheat your oven to 425
Toss the Brussel Sprouts , Apples & Onions with oil and butter.
Season with Salt & Pepper, add lemon juice and spread out on a baking sheet, don’t overlap.
Bake uncovered, about 30 minutes, tossing once in a while.
Take more time if needed, you’ll know when they’re done, the apples and onions will be tender and the Brussel Sprouts will have a bit of black on them.
Transfer to a serving dish, meanwhile heat apple cider and pour just enough over vegetables before serving so they absorb liquid.
by Teri King
posted Oct 6 2014 6:06PM
Pumpkin is rich in Vitamin A and antioxidants. The kids will love these Pancakes shaped like ghosts! Perfect for the little ones or even the older more discerning eaters in your home!
1 1/2 Cups Milk
1 Cup Canned Pumpkin
2 Tablespoons Vegetable Oil
2 Tablespoons of Vinegar
2 Cups of All-Purpose Flour
3 Tablespoons of Brown Sugar
2 Teaspoons of Baking Powder
1 Teaspoon Baking Soda
1 Teaspoon Ground Allspice
1 Teaspoon Ground Cinnamon
1/2 Teaspoon Ground Ginger
1/2 Teaspoon Salt
In a bowl, mix together Milk, Pumpkin, Egg, Oil and Vinegar.
In a separate bowl, combine Flour, Brown Sugar, Baking Powder, Allspice, Cinnamon, Ginger and Salt.
Fold the pumpkin mixture into the dry ingredients just enough to combine.
Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle using approximately 1/4 cup for each pancake.
I have ghost and bat molds I use for pancakes, but there's nothing wrong with pumpkin shapes too!
Brown on both sides and serve hot with real maple syrup!
by Teri King
posted Sep 12 2014 12:34PM
Chicken Fingers! Kids love’em and it’s a great source of protein. But Chicken Fingers don’t have to be fried in oil to be delicious! Try this recipe for your little ones. They’re easy to bake, and only take a few minutes to whip up after a long day at work. Just be ready with a good answer when your kid asks “Why do they call ‘em chicken “fingers?” Everybody knows chicken’s don’t have Fingers.”
Crispy and Low Fat Chicken Fingers
¼ Cup of Whole Wheat Flour
1 tsp onion powder
¼ tsp salt
¼ tsp black pepper
1 lb boneless, skinless chicken breast, cut into 1 ½ to 2 inch pieces
¼ cup of fat-free milk
½ cup plain dried whole wheat bread crumbs
& Olive Oil Cooking Spray
Preheat your oven to 400 degrees
Line a large baking sheet with parchment paper
In a medium bowl, combine flour, onion and garlic powders, salt and pepper.
Toss chicken with flour mixture.
Pour fat free milk in a shallow bowl and dip pieces of chicken in milk
Pour breadcrumbs onto a large plate and roll chicken in crumbs.
Arrange chicken on baking sheet and spritz with Olive Oil Cooking Spray.
Bake for 20 minutes or until thoroughly cooked and serve with your kids favorite dipping sauce.
Photo credit larrygh1234-flickr
by Teri King
posted Aug 12 2014 11:53AM
Salmon is an excellent source of omega-3 fatty acids, an important part of a healthy diet. Whenever possible purchase Wild Salmon as opposed to farmed Salmon. This is super easy to make with only a few ingredients and good for you too!
8 fresh wild salmon fillets, 3/4 inch thick (or cut your own with about 1- 1/2 pounds) Freshly ground black pepper
3 Tbsp extra virgin olive oil
4 tsp cornstarch
1-3/4 cups of Organic Low Sodium Chicken Broth
3 Tbsp balsamic vinegar
1 Tbsp brown sugar
Place the fish into a 2 quart shallow baking dish and sprinkle with black pepper and drizzle with olive oil.
Bake @ 350 for 15 minutes, or until the fish flakes easily when tested with a fork.
Grate 1 tsp of orange zest and squeeze 1 tbsp juice from the orange, set aside.
In a 2 quart saucepan, heat the cornstarch, broth, vinegar, brown sugar, orange juice and zest over medium-high heat to a boil.
Cook and stir until the moisture thickens.
Plate the salmon, spoon the sauce over the fillets and serve!
*This sauce is nice over grilled salmon too!
Add jasmine rice, lentils, potatoes and even orange slices on the side ~ enjoy!