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.                                                                                   

                                                                                                                                                                      

Brown & Wild Rice With Sweet Potatoes and Tarragon

Here's a simple yet very nutritious side dish to add to your weekly meals.

• 2 Cups Brown & Wild Rice Mix
• 4 Cups Chicken stock
• 1/2 white onion (diced)
• 2-3 Sweet Potatoes (peeled & small diced)
• 3-4 Cups of water (enough to cover the sweet potatoes to boil)
• 1 Bay leaf
• 2-3 Tablespoons fresh Tarragon leaves (pulled from it's stems)
• 1 Tablespoon Olive Oil
• Salt & Pepper

Cook the rice according to packing instructions with chicken stock instead of water for extra flavor add the bay leaf while cooking the rice.

Meanwhile in a sauce pan add 3-4 Cups of water for the sweet potatoes and bring to a boil. Add the sweet potatoes and boil until fork tender ) about 8-10 minutes. Strain and set aside. In a small pan add 1 Tablespoon of olive oil and saute the onions for 4 minutes until soft add the cooled sweet potatoes, season with salt and pepper then add the tarragon leaves. Once rice is done fold in the sweet potatoes mixture to the rice.                                                                                        
                                                                                                                                                              

Immunity Booster #2 Sweet Potatoes

Sweet Potato Nutrients: Vitamin B6, C, E, beta-carotene, iron, potassium, fiber

Ranked highest in nutritional value amongst all vegetables including most leafy greens, and one of the most important root vegetable, sweet potatoes are not to be mistaken as a Yam. Yams flesh is white and contains less beta-carotene than a sweet potato and are considerately larger than a sweet potato and true "yams" are mainly sold in International (African and Caribbean) stores.

Sweet potatoes beta-carotene provides anti-viral, anti-cancer and antioxidant properties which the body converts into vitamin A- an antioxidant that combats against cancer. The vitamin E is vital for healthy maintaining skin. Despite the name "SWEET" these potatoes are also good for diabetics helping to stabilize blood sugars levels and lowers insulin resistance. Another benefit is the fiber content which is effective for a healthy digestive system and help to lower cholesterol. I love sweet potatoes personally because of it's versatility, excellent for savory and sweet dishes.                                                                                                                          
                                                                                                                                                                  

Immunity Booster #1 Avocados

Avocado Nutrients include: Vitamins B1, B2, B3, B5, E, K, biotin, carotenoids, folate, potassium, zinc; beta-sitosterol, glutathione; omega-6 fatty acids and fiber.

Avocados are mainly used as a savory ingredient to many recipes but is actually a fruit. The monounsaturated fat in avocados can help lower cholesterol, while the omega-6 fatty acids help to thin the blood, help inflammation and improve the blood sugar levels. The B-vitamins help the immune cells to destroy harmful invaders. This rich in vitamin E fruit neutralizes damaging effects to toxins and boost resistance to infection. Avocados is used as a beauty secret by adding it in many skin and hair products or at home by simply adding it directly to the skin for; skin problems such as psoriasis, eczema or simply dry skin, as it is said the oils are similar to our own skins oil. So don't feel so bad the next time you go overboard with the tortilla chips and guacamole or in my case potato chicken and cheddar taquitos!            
                                                                                                                                                                      
                  
                                                                                                  
    

Immune System Boosters

As an addition to recipes I like to offer my readers helpful information on common foods that you can incorporate into your diet, that can be tasty but yet very healthy and aid in fighting off common sickness, cold and flu with boosting your immune system with Power Foods. "It's a proven fact that nutrients present in the foods we eat everyday can really help to strengthen our body natural defenses, and give us unbeatable protection against infection, disease and allergy".                                                                                      
                                                                                                                                                                                                                                                        

Chicken Potato & Cheddar Taquitos

Simple and very easy. The diced potatoes and cheese mixed with the chicken gave it a creamy texture for the filling. As a vegetarian option do them without the chicken and add roasted bell peppers and cilantro Yumm!                                                                                                                                                
                                                                                                                                                                    

Truffled Crab Mac & Cheese

3 words A-MAZ-ING. This is my secret recipe for mac & cheese. It's my big sisters method to an incredible mac and cheese, that I had to take to another level. It's worth the work out you will need to run these calories off. 

Have You Ever Wondered What to Do With Those Stiff Leftover Mashed Potatoes From Last Nights Dinner?

You can do a lot with leftover potatoes you can even make a potato pasta called gnocchi, thicken soups or make these super easy Potato Cakes, and you can make them for breakfast, lunch or dinner and they are so good with a gravy over them as well. Your kitchen is your canvas to create and do whatever you want. With a basic recipe you can add whatever you want to it. Stir in a lil cheese, herbs, bacon and spices... it's your world.


I'll post my recipe for leftover mashed potatoes. I added some caramelized onions. rosemary, and roasted garlic. Crispy on the outside with a smooth inside. Potato Cakes!!! And kids loved them too!

POTATO CAKES 

• 4 cups mashed potatoes 
• 1/3 cup flour plus 1 cup for dredging 
• 1/4 cup bread crumbs plus 1 cup for dredging 
• 2 eggs (beaten)
• salt & pepper 
• 1/3 cup cooking oil (vegetable, canola)
• *optional flavors: cheese, bacon, herbs, caramelized onions, roasted garlic, etc. 

Directions:

*Fold in desired optional flavors. Add 1/3 of flour.1/4 bread crumbs, and salt & pepper. Set up 3 bowls for dredging one for egg, flour and bread crumbs. 

Take about 2 tablespoons of potato mixture and roll in to ½-2 inch balls, then roll them into the remaining 1 cup flour mixture, then into the beaten eggs, then into remaining 1 cup of bread crumbs. Now flatten the potato ball into a small disc. Repeat steps until all potato disc are make. 

Pan fry in a shallow frying pan on med/low temperature. Cook on both sides until golden brown then plate on a dry paper towel to remove excess oil.  

               

                                                                    

Peanut Soba Noodles

• 2 tablespoons sesame oil
• 2 teaspoons ginger (minced)
• 1 half of a large red onion (minced)
• 1 bay leaf
• 2 garlic cloves (minced)
• 1/2 cup smooth peanut butter
• 3 tablespoon rice vinegar
• 2 tablespoons fish sauce
• 2 teaspoons chili garlic sauce or sriracha
• 4 teaspoons low-sodium soy sauce
• 2 teaspoons honey           
• 1 can of coconut milk
• 1/2 cup water
• 1 lime juiced
• 1/4 cup fresh cilantro (chopped)
• ¼ cup fresh basil (thinly sliced)
• 1/2 cup green onions (thinly sliced)
• 1 cup carrot (grated)
• 1 whole red bell pepper (cut into long strips aka as julienne)
• 2 cups cooked soba noodles (about 4 ounces uncooked)
• 4 teaspoons chopped unsalted, dry-roasted peanuts (optional)
• Lime wedges (optional)

Get your sauce pan hot on medium high temperature add sesame oil, red onion, ginger and bay leaf. Sauté for about 4-5 minutes add the garlic and sauté the garlic no longer than a minute (do not let the garlic burn).

Next combine all of the next 7 ingredients. Simmer for about 5 minutes. Add the water in last (little at a time). The water is to thin it out because it will be thick from the peanut butter but yet you don’t want your sauce too thin. Simmer for a few minutes.

Lower temperature and add lime juice, basil, green onions and cilantro. This is where you want to taste it. If you want it saltier add soy sauce, if you want spicier add more chili sauce or sriracha. Remove from heat, and add carrots, bell pepper and soba noodles. Serve immediately. Garnish with lime wedges, chopped peanuts and cilantro.

What’s The Hype On Sea Salt? Why Sea Salt Opposed to Your Average Table Salt?

Small amounts of salt are important to the human body (However most Americans go way beyond our recommended intake of salt). The human body does not produce salt. Sodium is one of the primary electrolytes in the body. All four cationic electrolytes are (sodium, potassium, magnesium, and calcium) and is available in unrefined salt. In which minerals equals balance of the various electrolytes in the body. Did u know salt was so important to ancient roman that the Romans paid their soldiers in salt which is where the word ‘salary’ got it's origin.

Table salt, sea salt, kosher salt and iodized salt (which is a form of table salt with iodine added to it) are the four main types of salts available to us. Sea salt is 98% sodium chloride, while the remaining 2% is made of other important minerals like iron, sulfur, magnesium and other trace elements. Because of the mineral content, sea salts are said to have more flavor than table salt, and is less salty. A single teaspoon of table salt contains more salt than a tablespoon of kosher or sea salt.

The common table salt is 99.9% sodium chloride. Table salt is produced from land salt deposits that are mined, heat-blasted and chemically treated. Due to these processes, table salt is stripped of all minerals other than sodium and chloride. Anti-caking chemicals are added to table salt to make it flow easier and prevent from clumping. Initially table salt was just sodium and chlorine later salt manufacturers started adding iodine to it to prevent people from suffering from iodine deficiency diseases. "This makes it an unnatural substance as compared to sea salt, and contributes to high blood pressure, heart and kidney diseases".

One major disadvantage of sea salt is that it is not a source for iodine. The iodine that is added during the refining process of table salt makes a better source of iodine than sea salt. Iodine has it’s benefits for the human body, but that is an entire subject within itself being that Iodine is a chemical element which involves a lot of chemistry talk but for food purposes lets just stick to SALT.

*When purchasing salt be sure that it is the unrefined and contains the minerals that gives sea salt the properties over table salt.

Quinoa Fried Chicken

Marinade:

• 1 Quart Buttermilk
• 1Tablespoon Smoked Paprika
• 1Tablespoon Cajun Seasoning
• 1teaspoon Garlic Powder
• 1teaspoon Onion Powder
• 1Tablespoon Thyme
• 1/4 t Cayenne Pepper
• 3 Tablespoon Hot Sauce
• 1 Whole chicken cut into 8 pieces

Flour Mixture:

• 3 Cups Quinoa Flour
• 3 Tablespoon Cajun Seasoning
• 1 Tablespoon Smoked Paprika
• 1 Tablespoon Thyme
• 2 teaspoon Garlic Powder
• 1 Tablespoon Onion Powder
• Canola Oil or Peanut Oil for frying about 3 inches in a shallow cast iron or flying pan

Combine all 8 ingredients for marinade into a bowl stir to make sure all of the seasonings are combined, add the chicken and marinate for 4 hours to overnight.

Heat pan with oil to medium high heat and heat to 375 degrees (use a deep fry thermometer if you are unsure of heat temperatures).

In a large bowl combine quinoa flour and seasoning lightly whisk to combine. Take one piece of chicken at a time and dredge the pieces in the flour mixture and shake off excess flour.

Place pieces in the hot oil 3-4 at a time (DO NOT CROWD THE PAN) cover the pan with a lid leaving a small gap to allow steam to release. Cook until golden on the outside and chicken if fully cooked (about 20 minutes). Remove from the oil with a slotted spoon and transfer to a rack or sheet pan lined with paper towels; repeat to cook the remaining pieces. Serve Hot.

Why Quinoa?
Quinoa is an extremely healthy grain, low in carbohydrates 29.28 grams (compared to All Purpose Flour 95 grams) and very high in protein. Quinoa has tons of other nutritional value including amino acids. It comes in a grain form (like rice), pastas and flour, some specialty markets offer more quinoa products. Here's some information on quinoa... http://www.whfoods.com/genpage.php?dbid=142&tname=foodspice                                                                                                                             
                                                                                                                                                                      

Whole Wheat Chocolate Banana Nut Bread

• 1 1/2 cups sugar
• 1/2 cup butter (room temperature)
• 2 eggs
• 1/4 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 1/2 cups whole-wheat flour
• 3 large very ripe bananas, mashed
• 1/2 cup pecans, chopped
• ½ cup semi sweet chocolate chips
• 1 teaspoon vanilla extract

Place room temperature butter in mixer or use a hand mixer to cream, then add in the sugar. Add eggs one at a time. Mix all dry ingredients together then slowly add to your egg mixture. Add the ripe bananas, chopped nuts, and vanilla extract. Pour into a greased loaf pan.

Bake at 350°F degrees for 1 hour. About 45 minute into the baking I like to cover with foil to prevent the top from getting dark. Allow bread to cool for 10 -15 minutes then take out of baking pan to let cool completely.

*Optional brush top with melted butter once done.

Lamb Burgers In A Pita

• 1.5 pound Ground Lamb
• ¼ Cup Red Onion (Minced)
• 2 Garlic Cloves (Minced)
• 3 Tablespoons Mint Leaves (Minced)
• 2 Tablespoons Parsley (Minced)
• 1 teaspoon Oregano (Dry)
• 1 Tablespoons Cumin
• ½ teaspoon Salt
• ½ teaspoon Pepper
• 1 Tablespoons Olive oil (to coat pan)
• 3 Pitas cut in half

Combine all ingredients but do not over work the meat. Over working ground meat products causes the met to become dense. Form patties into oblong disc. 1 1/2 pounds of ground lamb will make about 5-6 patties 7-8 if made smaller. 

Place the pita halves in a 350 degree oven for 5 minutes to toast and soften the inside pockets. Can place in a toaster. Serve with lettuce, tomato and *cucumber dill yogurt sauce.


*CUCUMBER YOGURT SAUCE

• ½ Seedless Cucumber (Grated)
• 1-7 oz container of Plain Greek Yogurt
• 1 Garlic Clove (Minced)
• 1 Tablespoon of Fresh Dill (Minced)
• 1-2 Tablespoon of Lemon Juiced
• ½ Tablespoon Smoked Paprika