Month: August 2011

Marinated whole chicken

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Dinner really hit the spot this evening! I decided to marinate a 2 lb chicken (organically raised) purchased from local farmer’s market. I seasoned it and allowed the spices to soak in overnight. In about an hour and half in the oven at 350 degF this baby was ready! This chicken was enjoyed with quinoa, spinach and yellow squash. Here’s what you need to marinate your chicken: Season-salt (Goya Adobo) Dry rosemary leaves Dry thyme leaves Dry marjoram leaves Dry tarragon leaves Dry sage leaves Garlic powder Onion powder White pepper Sea salt Basil leaves Cayenne pepper After marinating, let it sit refrigerated for about a day. Pre-heat oven to 350 degF and cook for about 1.5 hrs covered. Every half hour, pour juices from chicken over the chicken to prevent the meat from drying out. Of course, remove chicken before 1.5 hr if it’s cooked to your liking. Enjoy this with quinoa, a grain rich in protein and fiber. Follow instructions on the package to cook quinoa. I decided to add some chopped spinach to …

Boudinwich

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This wicked combination of bread, boudin, and remoulade sauce is a quick and simple dinner idea. The boudin balls were purchased at the local farmer’s market and were deeeelicious! If you’re still wondering what boudin is, if you know what blood pudding, or rice pudding, or morcilla is then you get the idea! We’ll stop there for now. The balls are breaded and are prepared by either frying (most popular) or baking (healthier…). So, to make this awesome sandwich, here’s what you need: Boundin balls Hoagies Parsley Green onions Finely chopped sweet pickles Mayonnaise lite Lemon Dijon or Creole mustard Worcestershire sauce Hot sauce Olive oil First thing’s first is to make the remoulade sauce seen on the left half of the hoagie. Follow this recipe: 1 tablespoon chopped fresh parsley leaves 2 tablespoons finely chopped green onions, white and green parts 2 tablespoons finely chopped sweet pickles dash garlic powder 1/2 cup mayonnaise 1 tablespoon olive oil 2 teaspoons fresh lemon juice 1 teaspoon Dijon or Creole mustard few drops Worcestershire sauce About hot …

Spinach pasta and ground beef!

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Folks, this evening’s dinner was … delectable! I envisioned this while sitting behind my desk at work. You know, you always have to think about dinner. If I’m too tired I end up eating cheerios. Dinner was a big hit for me this evening and I’m excited to share! So, here goes … A quick list of what this calls for: Dries Cumin seeds Cloves Coriander seeds Rosemary Tumeric or use your favourite curry blend Season salt (Goya Adobo for me) Paprika Cayenne pepper pasta – thin whole wheat spaghetti Fruits/Veggies Organic cherry tomatoes Onions Organic green pepper Lemon Garlic Organic baby pinach Organic basil Oils Olive oil (extra virgin is okay) Meats Lean ground beef (grass-fed, organic, local) Let’s begin: Add about 3 -4 tbsp of oil to pan Heat on medium-low Chop onions, peppers and garlic  (this is a lot quicker in a food procesor) Get 1 tbsp of cumin, 1 tsp of cloves, 1 tsp coriander seeds, 1/2 tbsp rosemary, 1 tsp tumeric/curry Place spices in mortar and pestle and crush to …

BBQ Chicken breast, quinoa and veggies

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This evening’s dinner was rather simple and very, very quick! I combined leftovers from this weekend (sweet and sour lentils with quinoa) and added a few items including: Organic carrots Organic broccoli Organic cauliflower Organic purple cabbage BBQ chicken breast (conventional and “all natural”) The recipe for the sweet and sour lentils can be found here. It’s a simple recipe and makes a very delicious vegetarian meal by itself. This was Saturday’s dinner. To prepare the chicken follow these easy steps: After washing chicken with lime/lemon/vinegar and water Season with your favourite season-salt. I prefer Goya Adobo. (For best results marinate overnight – of course if you thought about this ahead of time). For an 8 inch pan use roughly 1 tbsp of olive oil and heat on medium Add chicken and allow each side to sear a bit for 2 mins Add about 1/2 cup of water and allow to cook on each side for no less than 10 min or until cooked. Raising heat to medium-high is optional. When cooked add desired amount …

Jerk turkey burger

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Enjoy this delicious and healthy sandwich for lunch! This dish consists of the following ingredients: Whole wheat flat bread Organic baby spinach Plantain Organic cucumbers Mild cheddar cheese Ground turkey Caribbean jerk seasoning (spicy) Add BBQ sauce for added sweetness and zing So, here’s how it all comes together – most of the preparation is the meat. Grab a chunk of ground turkey (how much you’d like) Squeeze a quarter of lemon (optional) Massage the meat to allow lemon juice to mix in Flatten the meat and add your favourite salted seasoning (I like Goya Adobo) Up to 3/4 tsp might be good for a 1/2 lb of meat Massage meat again to get the seasoning mixed it Add 1 tbsp of jerk seasoning (walkerswood or grace bands) Massage meat again to mix in seasoning. Form into a pattie Heat pan with 1/2 tsp  of vegetable or olive oil on MEDIUM heat. Add pattie and allow each side to sear to a very light brown Add 1/4 cup of water and allow to cook at …

Fruit smoothie, nuts and cereal

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The doctor recommends at least 5 servings of fruits and veggies per day. So,why not start the day with a nice blend of berries? You can enjoy them whole or blended into a smoothie! Usually I like to blend them into a smoothie with plain yogurt: bananas or mango (adds sweetness), ginger, and whey protein. This could definitely fill you up if you don’t watch your proportions. I wouldn’t use it as a substitute for a full breakfast, but if you not time to spare then go for it! To accompany the smoothie I like to have nuts and raisins, cereal: Cheerios or Cascadian Farms Organic Cereals (raisin bran, honey oat), and hardboiled eggs. Note that I may not have all of the above at once, but the smoothie with either of the above or both. Of course, feel free to through in orange juice or coffee if that’s a part of your morning routine.