Immunity Booster #5 Lentils

Lentils Nutrients: Vitamins B3, B5, B6, folate, calcium, iron, magnesium, manganese, potassium, selenium, zinc; fiber, protein. Essential amino acids: lysine, valine, arginine, methionine+cystine, phenylalanine+tyrosine, tryptophan, theronine, isoleucine, & leucine. 

If you purchased a pound of lentils generally you will pay anywhere from $1.99-$4.00 (sold whole or split in halves) which is dirt cheap for the power packing nutrients this legume offers. This antioxidant-rich staple in many countries works like this; B-vitamins help to boost the immune system, aiding the fight of bad bacteria and other intruders. B vitamins are also called "Happy Vitamins" assisting in sending positive mood enhancement to the brain. Selenium and iron is vital for healthy blood. Fiber boost your energy while keeping your digestive system healthy, fills you up therefore allowing you to eat less and helps to eliminate cholesterol. Health magazine has selected lentils as one of the five healthiest foods (via- wikipedia).

Lentils are a super food and can assist in the following; weight loss, cancer prevention, cardiovascular disease, diabetes & blood sugar disorders, cholesterol reduction, and digestion problems.
 
All amino acids are present when you sprout them first! Sprouting just means to soak them for 8-14 hours before cooking them. Green and brown lentils have higher levels of nutrients than the red/pink.                                                                                                                                                                                                                                                                                                                                                                                       

Burger Bleus

An alternative to ground beef burgers doesn't have to be a bland dry one! This ridiculous juicy simple burger will top all your turkey burger experiences.

Burger Mixture

1 Pound ground turkey (dark meat)

1/4 Cup blue cheese crumbles

A couple dashes of Worcestershire sauce

S/P

Mix all ingredients together and form your patties with 1 pound of ground turkey you should get 3-4 good size patties. I tossed mine on a grill but you can make them in a sauce pan on your stove. Cook on each side for 4-5 minutes.

Burger Fixings

Red wine caramelized onions 

Turkey Bacon

Avocado

Argula

Cheese (one I made with pepperjack and this one I put more blue cheese)

Mayo or Burger Sauce (below)

My Yummy Tangy Burger Sauce

1/4 C BBQ Sauce

2 Tablespoons Mayonaise

1 teaspoon Dijon mustard

1 teaspoon honey

Garlic powder

S/P

Serve this bad boy with sweet potato fries sprinkled with parmesan cheese!

Healthy Cooking Oils

Rather you dabble in the kitchen from time to time or you make daily meals for yourself or your family most cooks use oils, butter, margarine or cooking sprays to coat your pan or saute. With so many choices what is the healthiest option?

Lets start with what is commonly known, you may be familiar with Extra Virgin Olive Oil and some of its beneficial properties. 

• Rich in Omega-3 & 6 Fatty acids
• Heart Health benefits  (increased elasticity of arterial walls reduces vascular stress and consequentially the risk of two common causes of death—heart attacks and stroke)
• Lowers Cholesterol (Unlike saturated fats, olive oil lowers total cholesterol and LDL levels in the blood)
• Vitamin E & K
• Antioxidants (Polyphenol antioxidants, carotenoids, and oleuropein)
• Moisturizing to the skin (used for many natural remedies)
• Colon Cancer prevention

There is another choice commonly available to you... Grapeseed Oil. So what is the difference between grapeseed oil and extra virgin olive oil? The truth is they share the same nutritional value both being high in antioxidants, heart friendly, rich in Omegas 3 & 6, cholesterol-free, skin-moisturising- used in natural and cosmetic usages, amongst many other health remedies and benefits. However, there's a couple things that stand out about grapeseed oil.

• Higher in vitamin E
• Has the lowest level of saturated fats amongst ALL oils
• High smoke point (420 Fahrenheit, which means can be heated higher and is good for frying)
• Neutral  in taste- versatile without masking the taste of delicate dishes and good for baking
• Emulsifies well, great for salad dressings or making a mayonnaise (as well as olive oil but olive has a stronger taste)

Conclusion, through many studies grapeseed oil is said to be higher in benefits although both are VERY great choices to keep in your pantry. I love the taste of olive oil! 


*Note that like any oil, oils can become rancid quickly if not stored properly so keep in a cool dark place (a cabinet or pantry) and not on your counter exposed to sunlight. When purchasing always buy in darker glass bottles not plastic, because plastic is porous and can make your oil go rancid (become stale and bitter) faster. You only get the maximum health benefits of olive oil if its EXTRA VIRGIN OLIVE OIL. Stay away from (i.e. Light, Virgin Olive Oil or Oil Olive Blends).                                                                                            

Chicken & Shrimp Lettuce Wraps

Ingredients:

• 3/4 Cup red onion (minced)
• 3 Tablespoons fresh lemongrass (minced) or paste can be found near the herbs in your grocery store
• 1 Tablespoon thinly sliced Thai chilies or serrano chilies
• 2 cloves of garlic (minced or in a paste)
• 1 1/2 pounds ground chicken
• 1 # shrimp
• 1/4 Cup waterchest nuts (chopped)
• 1 Cup green onions (thinly sliced)
• 2/3 Cup fresh lime juice
• 1/3 Cup fish sauce (also called nam pla)
• 1 Teaspoon honey
• 2 Teaspoons Thai roasted chili-garlic paste
• 3 Tablespoons hoisin sauce
• 2 Tablespoons soy sauce
• 1/2 Cup chopped fresh cilantro leaves
• 1/3 Cup chopped fresh Thai basil
• Romaine. Butter lettuce. or Green Leaf lettuce

Directions:

Heat a large pan to medium high temperature, saute the red onion, lemon grass and chilies until slightly softened then add the garlic and saute for one minute. Then add the ground chicken and cook until browned, now add the shrimp and the rest of the ingredients. Once the shrimp is cooked through (in about 3 minutes) taste the flavor, if you want more citrus taste add more lime juice or even add the zest of the lime. I usually add more hoisin just because I love the taste it adds.

Spoon the filling into lettuce leaves and enjoy. Serve with cucumber slices and a dipping sauce; mix hoisin, rice vinegar, chili and/or sesame oil.                                                                                                                                     

Roasted Bell Pepper & Chipotle Crab Cakes Over Arugula

Here's a delicious way to use Arugula. These crab cakes have roasted bell peppers and chipotle to make a smoky spicy flavor. Instead of a salad dressing I made a corn and cucumber salsa with roasted bell pepper cilantro and balsamic vinegar. Toss the mixture with your greens to dress your salad, and then top off your crab cakes with a zesty chipotle aioli. Spicy and smoky flavors running all through this dish... Seconds please☺!

Corn & Cucumber Salad

• 1 Cup Corn
• ½ Cucumber (peeled & diced)
• 1 Roasted red bell pepper (minced)
• ¼ Cup (about a half of handful) Cilantro (minced)
• 1 Teaspoon Smoked paprika
• ¼ Cup Balsamic vinegar
• 1 Teaspoon Oregano
• 1 Tablespoon Olive oil
• ½ of 1 Lime (Juiced)
• S/P

Crab Cakes

• 1 Pound lump crabmeat
• 1 Roasted bell pepper
• ¼ Cup Green Onion (green parts only)
• 2 Garlic cloves (minced)
• 3 Tablespoons mayonnaise
• 1 Tablespoon Dijon Mustard
• 1 Lime (juiced)
• 2 Chipotle Peppers in Adobo (1-2 teaspoons of the adobo) *use 1 chipotle if you don’t like a lot heat
• ¼ Cup of Panko Crumbs (Japanese bread crumbs) Plus 1 Cup for dredging
• ½ bunch of Cilantro (leaves only minced)
• 2 Tablespoons Old bay
• 2 Tablespoons of Worcestershire sauce
• 1 Egg (plus 2 eggs for dredging)
• 1 Cup of flour (for dredging)
• S/P

Aioli

• 1 Cup Mayonnaise
• 1 Lime (zest & juice)
• 1 Chipotle Pepper
• 1 Teaspoon Cumin
• A couple dashes of hot sauce
• S/P

Directions:                                                                                                                                                                    
For the crab cakes combine all ingredients but try not to overwork the crabmeat, it will break up the lump pieces of crab. Once all ingredients are combined start to form the crab mixture into (about) 2 inch balls, then dredge them into flour, then dip into the remaining 2 eggs slightly beaten, last roll into the panko bread crumbs and start to flatten and form into round disc. Place the crab cake on a sheet pan sprayed with pan spray and repeat steps until all cakes are formed. Cover with plastic wrap and place in the freezer for 10-15 minutes so the crab cakes mold together and hold its shape without falling apart when pan-frying. 

In the meantime make the corn and cucumber salad by combing all ingredients adding the olive oil last. Taste to check the seasoning. Cover with plastic wrap and refrigerate while you pan fry the crab cakes. 

Heat a large pan to medium high temperature with about 1/2 Cup of canola, peanut or vegetable oil. Place crab cakes in the pan once oil is hot and pan-fry until golden brown on each side (about 3-5 minutes each.) After place the crab cakes on a plate or sheet pan lined with paper towels to drain excess oil. Repeat the process until all of the crab cakes are cooked. *You can place uncooked crab cakes in a plastic zip lock and freeze to cook at a later time. Serve over mixed green with corn and cucumber salad and top the crab cakes with the chipotle aioli. 

Immunity Booster #4 Arugula

Arugula Nutrients: Vitamins C, A, K, folic acid, Minerals: calcium, manganese, magnesium, potassium, zinc, riboflavin, copper and rich in iron. 


Arugula also known as rocket/roquette greens or salad. Arugula's origin is an herb of the Mediterranean and related to the family brassicaceae such as mustard greens, cauliflower, kale. Arugula considered as one of the most useful and healthiest natural super foods, researches have proved that arugula improves the blood quality and have positive effects on anemia and liver function. Arugula is highly alkaline and is a great source of beta-carotene, which is great for skin (including acne). Because of the high sulfur content, arugula is an excellent internal skin cleanser. 


The DIM (di-indolyl-methane), a lipid soluble metabolite has an immune modulator, anti-bacterial and anti-viral properties. Arugula is a rich source of certain phytochemicals such as indoles, thiocyanates, sulforaphane and iso thiocyanates. Together these have been found to counter carcinogenic effects of estrogen and thus help benefit against prostate, breast, cervical, colon, ovarian cancers by virtue of their cancer cell growth inhibition, cytotoxic effects on cancer cells.


Toss arugula leaves in with any salad or leafy lettuces of your choice for an added punch of nutrients and minerals. Not only for they're health benefits but they give off a great lemony peppery aromatic flavor. Arugula is used a lot in italian cuisine and can easily be added into any pasta or sauteed with garlic for a great leafy side. 

Jerk Chicken Caesar Salad With Mango Salsa & Garlic Plantain Chips

I started my week off with a meal plan of just salads. So I made a caesar dressing just the way I like it LOTS OF GARLIC and LEMONY! After one caesar salad I had to take it to another level a few days later. So I marinated some chicken rubbed with a jerk marinade I get from the Jamaican store (you can always make your own but I often have tons of extra ingredients that end up just sitting there). I marinated mine for 24 hours but you can always do 24-48 hours. Then I made a mango salsa and black beans, last but not least I thinly sliced some green plantains and quick fried them and sprinkled them with garlic salt as soon as they came out the oil. This salad has many components but it is definitely worth it. The jerk is REALLY hot, so the caesar dressing helps to cool it down, following with the sweet and tangy mango lime salsa; your taste buds go from spicy, sweet, tangy, crunchy to just plan... THIS IS JUST REALLY DELICIOUS!                                                                                                                                                                        

Dover Sole With Tomato Basil Garlic Chips & Balsamic

This is a very easy recipe to prepare that reminds me of my time in Italy. While there, most fish dishes were made in a very fresh and simple manner with extremely savory flavor. This dish can be complimented with a simple pasta such as risotto or couscous or even just a brown rice. This dish pairs wonderfully with a riesling, chablis or just a great white wine. Chow!                                                                        
                                                                                                                                                                    

Ube & Coconut Cheesecake

Remember those purple sweet potatoes (Ube means purple yam/sweet potato in Filipino) I was telling you about... Well this was my creative cheesecake creation with them. I made a sweet potato cheesecake with a coconut graham cracker crust and a coconut sour cream topping. Reminds me of a Southeast Asian dessert. YUM-ME!                                                                                                                                                                                

Chipotle Corn with Shrimp & Cotija Cheese

You can take your basic frozen corn and wow your guest by adding big flavors. I used chipotle peppers in adobo sauce, onions, garlic, red bell pepper, cumin, oregano, cilantro, and lime juice, then sprinkled cotija cheese on it when done.                                                                                                                    
                                                                                                                                                                    

Truffled Brussels Sprouts with Turkey Bacon

Simmered in balsamic vinegar with the hint of smokey turkey bacon and the decadence of truffle oil. I ate these for two days in a row. Serve with parmesan shavings on top!

Ingredients:

• 1/2 Cup turkey bacon (small diced)
• 1/2 of sweet yellow onion (minced)
• 1/4 Cup balsamic vinegar
• 1/4 Cup of chicken broth
• 3-4 Cups of Brussels sprouts (halved)
• Salt & Pepper
• 2 Tablespoons of truffle oil 
• Parmesan Shavings for garnish
• 1 Tablespoon of olive oil

Directions:

Bring a large pot of salted water to boil. Once water is boiling drop the Brussels sprouts in there and do a quick 1-2 minute blanch. This helps to tenderize them and speed up the cooking time.

Heat a large saucepan to medium high heat and the olive oil and bacon and brown the bacon until crispy then take out, set aside and reserve. Add the onions to that same pan and saute until slightly translucent about 3-4 minutes. Then add the vinegar and reduce by half, once reduced add the chicken broth once broth comes to a simmer add the Brussels sprouts- season with salt and pepper and cook until tender stirring them once every few minutes. Once done add the turkey bacon and *truffle oil, plate then add parm shavings.

*Remember when using truffle oil... it is a very delicate oil so it should be used as a finishing oil to get its full flavor and aroma. These aromas can get cooked out very fast if cooked with.                                             

                                                                                                                                                                      

Immunity Booster #3 Brussells Sprouts

Brussels Sprouts Nutrients: Vitamin B2, B5, B6, C folate, beta- carotene, potassium, glucosinolates, fiber.

It took me many years to like Brussels sprouts! They always reminded me of those yucky no no veggies as a kid. Then I realized you can cook them many ways to taste really good. They remind me of a collard green and cabbage hybrid. These miniature cabbage heads are packed with a lot of good things which encourage me to eat them more often.

Brussels sprouts get their name after the capital of Belgium where they were first grown. Brussels sprouts just like broccoli have also a source of indole-3-carbinol, a chemical which boost DNA repair in cells and appears to block the growth of cancer cells. While the B5 that they contain is an immune stimulant that encourages production of antibodies. The vitamin C and folate works to allow the body to heal itself. High in fiber, Brussels Sprouts keep the digestive system healthy and cholesterol low.            
                                                                                                                                                                              
            
                                                                                                                                                                    

Georgia Peach & Strawberry Crumble

While I was in Atlanta I couldn't avoid the displays of peaches in everywhere grocery store. I satisfied my sweet-tooth with a very simple peach and strawberry crumble. The best part about this recipe is the graham cracker topping. I love simple desserts and the simplicity starts with a good product, add a little cinnamon, vanilla, nutmeg and spice and everything is just right.                                                                      



                                                              
                                                                                                                                                                  

Balsamic & Honey Glazed Chicken Breast

On a high protein diet and needing some more ideas for those chicken breast?

This is extremely easy to prepare, and ideal for you to make ahead for your workweek. Simply make the marinade add the chicken, then place into a zip lock freezer bag and toss into the freezer. Then take out before you head to work in the morning or place in the re-fridge the night before. This flavorful chicken is versatile and can go well with any accompanying side dish or is great to put on top of a salad. I used the leftover breast and made chicken panini’s so use your imagination.

Ingredients:

• 1 Cup balsamic vinegar
• 1/4 Cup honey
• 1 Tablespoon dijon mustard
• 2-3 cloves of garlic (minced)
• 1 Tablespoon thyme (dry or fresh, if dried use 1/2 tablespoon)
• 1 Tablespoon rosemary (dry or fresh, if dried use 1/2 tablespoon)
• 4 Tablespoons oil olive (plus 2 tablespoons to coat pan)
• Salt & Pepper
• 3-4 Chicken breast

Directions:

Combine all ingredients minus the chicken into a medium size bowl. Meanwhile butterfly each chicken breast into halves but do not slice all the way through, this allows more flavor to penetrate throughout and less cooking time. Then add the chicken to the marinaded allowing the chicken to be completely (or almost) covered by the marinade. Marinade in the refrigerator for 1 hour to overnight, if longer than 48 hours- freeze it. If freezing place in a zip lock bag with all the air released.

Preheat a shallow pan or grill to med high heat. Coat the pan with 1-2 tablespoons of olive oil. Place the chicken in the pan and cook each side till dark & golden brown on each side about 5-7 minutes on each side (will be darker in color due to the balsamic vinegar  and the sugars in the honey). Once cooked let the chicken rest for about *5-7 minutes so the moisture of the meat is locked in and the chicken breast is moist and not dry.

*Cutting meat without a resting point allows all the juices to run from the meat and dry it out. So let that meat rest so you can get a juicer piece of meat.

Blackening... A Spice or a Technique?

What I find so annoying is to order something "blackened" and it turns out to be nothing more than just some spices dusted on top of a piece of fish or meat. Blackening is a technique! The spices can be a variation of many spices usually consisting of paprika, onion/ garlic powder with salt, cayenne pepper, thyme and oregano. I make my own version adding almost everything in my spice cabinet. In all actuality, you can get the same effect using a Cajun Seasoning or even use the Cajun Seasoning with additional spices.

The technique: One, start with using a cast iron skillet. The heaviness of the pan holds an even and very hot temperature. Season your fish, meat, chicken or shrimp liberally with blackening season. Get your pan really hot! Put about a tablespoon of oil in the pan and add 1-2 tablespoons of butter. When the pan starts to smoke and the butter starts to brown that is when you add your desired food to be blackened. Once placed in the pan, do not disturb or move around until it is time to flip and cook the other side. If doing more than one batch you may need to add more oil and butter if the pan looks dry. 

This is how your achieve a crispy, spicy dark crust. (In some recipes it says to coat the meat in butter first then season, that way is more time consuming and adds more fat). Rather, in your kitchen you can do whatever you want as long as the results are the same.