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