Honey Roasted Pork Loin

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Cooking the perfect piece of tender pork loin does not have to be a daunting task.  This recipe guarantees a falling-apart, tender piece of scrumptious pork.

Ingredients:

3-4 lbs. Boneless Pork Loin

6-8 small Red Bliss, White, or Yellow Potatoes (You can make a mix if you would like)

Ingredients for Marinade:

1.5 litres of Chicken Stock

1 cup White Wine, preferably a sweet chardonnay or sauvignon blanc.  *Remember to cook with a wine that you would actually drink*

1 cup Jack Daniels

6 TBS. Brown Sugar

4 cups Honey

2 TBS. Soy Sauce

1 TBS. Olive Oil

Step 1:  Making the Marinade

Line a glass baking pan with tin foil.

Step 2:

Wrap pork in plastic wrap and lightly beat both sides of the pork with malet.

Step 3:

Place pork into baking pan and rub thoroughly with the sugar.  Then coat evenly with the honey, pouring the excess honey into the pan.

Step 4:

Place the rest of the marinade ingredients into the pan.  **Marinade overnight, or at least 2-3 hours before cooking, for a really juicy and tender piece of pork.  This trick also works well for ribs.**

Step 5:

Preheat oven to 177 C/350 F

Step 6:

Bake pork, with a tin foil cover, for about 3 hours, checking and basting periodically.  After 3 hours of baking, toss in potatoes and bake for 45 minutes-1 hour more, but remember to remove tin foil cover.  The pork should have a nice glaze when you remove it from the oven.

Step 7:

Take pork out of oven and let rest for 10-15 minutes before slicing.

Step 8:

Slice and enjoy!!!!!!

Garlic and Lemon Shrimp o/Linguine

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This is a wonderfully delicious recipe that will go along way.

Ingredients for Shrimp:

1 lb Shrimp, preferably peeled and deveined.  I like fresh but frozen will do absolutely fine!

6 cloves sliced garlic

2 cloves diced garlic

1/2 TBS Oregano or a handful of chopped fresh oregano

2 TBS. Olive Oil

Juice from 1 freshly squeezed lemon

Ingredients for Linguine: http://wp.me/pZDM6-5n   

1 lb Linguine (or whatever pasta that you have on hand)

6 cloves garlic sliced

3-4 TBS. olive oil

1/2 cup parmesan cheese (optional) but it helps to make this dish even tastier

1 tsp. salt for pasta water

http://wp.me/pZDM6-5n  (Recipe for Linguine)

Step 1:

In a pot bring water and salt for pasta to a roiling boil.

Step 2:

Boil the pasta.

Step 3:

Placed the diced garlic on a small plate and lightly coat the shrimp.

Step 4:

In a sauté pan over medium heat warm the olive oil for the Shrimp.  Once the olive oil is heated toss in the shrimp and cook for about 8 minutes or until the shrimp is pink.  Right before the shrimp is finished toss in the sliced garlic.

Step 5:

Lower flame and then pour in the lemon juice.  Cook for about 2-3 minutes or until the slightly reduced.  Remove from heat.

Step 6:

When the pasta is about 1/2 way done, about 4-6 minutes, in a sauté pan over medium heat heat the olive oil.  when the oil is heated toss in the garlic and cook for about 1.5 minutes being careful not to burn the garlic.  Lower flame to simmer stage, using tongs, place the pasta, without draining, directly into sauté pan.  Once pasta is in the pan, remove the pan from the heat.

Step 7:

Toss the pasta with shrimp, oregano, and the parmesan. Serve and enjoy.  Feel free to top with more parmesan while eating!

Lightly Breaded Chicken w/ Pasta Primavera

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This dish is just simply delicious and affordable.  You can use what vegetables are in season or what you have on hand.

Ingredients:

1 lb. Pasta

1 lb. Lean Chicken

5-7 Cloves Sliced Garlic

1/2 Sliced small-medium sized Red Onion

1 Carrot Diced (optional)

2 Plum Tomatoes

1 cup Cauliflower (Optional)

1 cup Broccoli (Optional)

1/2 cup Olive Oil

1 TBS. Salt

1 TBS. Oregano (dried) if using fresh, finely dice a handful

1 TBS. Basil (dried) if using fresh, finely dice a handful

1 tsp. Thyme

1/2 Cup Flour (for dredging chicken)

1/2 cup Parmesan Cheese (optional)

Step 1:

Begin to bring a large pot of lightly salted water to a boil.

Step 2:

In a bowl, mix/whisk together Flour with 1/2 TBS. Basil, 1/2 TBS. Oregano, 1/2 tsp. Thyme, and 1/4 tsp. Salt.

Step 3:

Heat oil in sauté pan over medium heat.  Dredge the chicken in the flour mixture.  Make sure that the chicken is well coated in the flour mixture.

Step 4:

Once the oil is hot place the chicken into the sauté pan.  Let sear for about 4-6 minutes before turning over.

Step 5:

Once you turn the chicken over (Be sure to have a paper towel-lined plate ready) place pasta into boiling water.  Remove chicken to let drain on plate once it is cooked. Once cooled to the touch slice the chicken.

Step 6:

In a separate sauté pan over medium heat warm olive oil.  Once the olive oil is warmed then place in carrots and cauliflower/broccoli.  Cook for 1.5 minutes and then throw in the rest of the veggies.

Step 7:

Once pasta is al dente, using tongs, place directly into pan with veggies and turn off the heat.  Toss in about 1/2 cup grated parmesan and toss together.  Serve and ENJOY!

Garlic Butter

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This is a great accompaniment to my homemade bread http://wp.me/pZDM6-U or any other dish that calls for butter.

Ingredients:

6 TBS. Unsalted Butter

1 TBS. Oregano

2 Cloves Sliced Garlic

1 Tsp. Salt

Step 1:

In a food processor combine butter, garlic, salt, and oregano.  Whip until almost creamy.

Step 2:

Place into bowl.  If you want to be fancy us and ice scoop or cookie dough scoop and spoon into little ramekins or monkey dishes.  Cover with plastic wrap and place into refrigerator until hardened.  Serve when needed.

Steak and Onion Tempura w/ Broiled Potatoes

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This is a wonderful interpretation of tempura.  This tasty and delicious recipe utilizes simple ingredients and goes a long way with just a little!  It is very tasty, filling, and keeps well for at least 1 day in the refrigerator.  I used to think making tempura was difficult, but this recipe is guaranteed easy and healthy.

Ingredients:

1 8-10 oz. Beef Filet 6-8 TBS.

White Flour 6-8 TBS.

Corn Meal

1.5 Tsp. Baking Powder

1 Egg 6 oz. Beer

1/2 Red Onion

2 TBS. Shredded Carrots 1 Clove Garlic

3 Small Potatoes

2 TBS. Olive Oil

2 TBS. Vegetable Oil

1 Tsp. Sesame Oil

1/3 Cup Chicken or Vegetable Stock (You can also opt for Beef Stock)

1 TBS. Ginger 1 TBS. Sesame Seeds

1 TBS. Turmeric

Potatoes:

Step 1: Preheat oven to 400 F/200 C

Step 2:

In a mixing bowl (oven safe) combine flour, corn meal, 1/4 TBS. Turmeric,1/4 TBS. Ginger, 1/4 TBS Sesame Seeds, 1/2 tsp. Sesame Oil, 1/2 TBS. Olive oil, 2 TBS. Carrots, and 1/4 Cup Stock.  Mix well and place into oven.

Step 3:

Cook until potatoes are tender (about 25 minutes, maybe longer depending upon your stove and/or altitude).  Stir after about every 10 minutes.

Tempura Batter:

Step 1:

While potatoes are cooking prepare the batter.  In a mixing bowl combine Flour, Baking Powder, Corn Meal, and the rest of the spices.  Mix well but expect the batter to be a bit clumpy.  Let rest in refrigerator for about 10-15 minutes before use.

Step 2:

While batter is cooling place the beef between 2 sheets of plastic wrap and lightly beat/pound on both sides.  Dip into batter and place on separate plate.  Dip the rest of the onions into the batter and place onto separate plate.  **Tip: Place beef and onions into refrigerator for about 15 minutes and let cool.  This will make frying a bit easier and the beef and onions will become crispier.**

Step 3:

Begin to heat rest of olive and sesame oil in large sauté pan over medium heat.

Step 4:

Once oil in pan is heated begin sautéing the beef, about  3 minutes per side.  Once you flip the beef throw in the onions.  Fry both until crispy.  Once done, place onto dish lined with a paper towel to drain excess oil.  At this point the potatoes should be done.  TAke out of oven an let rest for at least 3-5 minutes.

Step 5:

Once oil has drained, place beef and meat onto plate.  Plate potatoes.

Step 6:

Enjoy!  Save the rest for left overs!!

Spaghetti Aioli w/ Parmesan

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This is a simple and satisfying recipe, especially if you do not have a lot of time to prepare a meal.  Pasta Aioli really does make for a great family meal or side dish.  This dish great comfort food and is great for leftovers.

Ingredients:

1 lb Spaghetti (or whatever pasta that you have on hand)

6 cloves garlic sliced

3-4 TBS. olive oil

1/2 cup parmesan cheese (optional) but it helps to make this dish even tastier

1 tsp. salt for pasta water

Step 1:

In a pot bring water and salt for pasta to a roiling boil.

Step 2:

Boil the pasta.

Step 3:

When the pasta is about 1/2 way done, about 4-6 minutes, in a sauté pan over medium heat heat the olive oil.  when the oil is heated toss in the garlic and cook for about 1.5 minutes being careful not to burn the garlic.  Lower flame to simmer stage, using tongs, place the pasta, without draining, directly into sauté pan.  Once pasta is in the pan, remove the pan from the heat.

Step 4:

Toss the pasta with the parmesan. Serve and enjoy.  Feel free to top with more parmesan while eating!

Healthy Egg White Omelette

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Omelettes can be healthy and delicious!  The Healthy Egg White Omelette is proof that egg whites can be both filling and delicious!

Ingredients;

1/4-1/2 cup of Egg Whites (Depending on your appetite)

1/2 Bell pepper (Red, Yellow, Green, or Orange-your preference)

1/2 Red or White Onion (your preference)

1/8 Tsp. Salt

1-2 Second Spray of PAM

Step 1:

In a non-stick pan throw in onions and peppers and cook to your liking.  When veggies are done, remove and put onto plate. Then, in the heated Sauté pan spray PAM

Step 2:

Add in egg white and mix with fork.  As soon as you pour in the egg white it will begin to cook but you want it to cook evenly.  You will want to break apart the egg white so that the ‘runny’ parts will also hit the bottom of the pan.  Once browned to your liking you should flip the egg white.

Step 3:

Once flipped toss in the cooked peppers and onions.  Fold over the egg white and cook to your liking on both sides.

Step 4:

Serve immediately.

Homemade Salsa

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Ingredients:

1 Green Bell Peppers Finely Chopped and Diced

1 Jalapeno Diced (Optional)

1/2 White Onion Diced

1/2 Red Onion Dices

3-4 Plum Tomatoes Finely Chopped

2-3 Cloves Garlic Finely Chopped

3 tsp. Salt

1 tsp. Dried Basil or small handful of fresh finely chopped

1 tsp. Dried Oregano or small hand full of fresh finely chopped

1 Handful of Fresh Cilantro or 2 tsp. Dried

2-3 TBS. Olive Oil

1 Lime or lemon (whatever you have on hand)

1 tsp. Salt

Homemade Salsa:

Mixed Plum tomatoes, 1 diced green pepper, 1 diced Jalapeno (if using), garlic, 1/2 white onion diced, 1/2 red onion diced, 1 tsp. salt, and cilantro.  Stir together and refrigerate until ready for use.

Homemade Tortillas

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There is nothing quite like a Homemade Tortilla!  They are yummy and you can make them to the size of your liking.  Homemade tortillas are fairly inexpensive to make and if stored properly can keep for a few days in the refrigerator.     

Ingredients for Tortillas:

1 lb (2.2 Kilos). Flour ( set some extra aside for rolling out)

1/4 cup Vegetable Oil

1 tsp. Baking Powder

1 tsp. Salt

1/3 Cup cold Water

step 1:

Combine flour, salt, and baking powder.  Whisk until mixed well.

Step 2:

Add oil to flour mixture and combine.  Add water, slowly, while mixing.  Flour should resemble cornmeal mixture or course crumbs.

Step 3:

Knead about 10-12 times, adding water or flour as needed.  Wrap in plastic and let sit at room temperature for about 1 hour.

Step 4:

Roll dough out of 1 TBS.  and then roll out, using excess flour to keep from sticking, into tortilla shape.

**I have a metal top of a canister that is about 4″ wide that I actually use to cut my dough, although you can also buy a tortilla press.  I dislike spending money when I do not have to so I use the metal top.**

Step 5:

Cook 2-3 at a time for about 45 second per side using grill, lightly oiled or lightly oiled pan, you can also use PAM for the pan and grill.

Broccoli Cream Soup or Broccoli Coconut Soup

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This soup is a great comfort food.  It is a great winter soup but is also light enough to be enjoyed in the summer.  This soup is also great with my homemade bread recipe http://wp.me/pZDM6-U.

Ingredients:

2 heads of broccoli, you can even include the stalk

1 head cauliflower

1 cup shredded carrots

3/4 cup mixture of red and white onions, sliced

4 cloves garlic roughly chopped

1 Tbs. olive oil

1 liter low-sodium chicken stock

1 liter cream or coconut milk

1.5 tsp. turmeric

1/8 tsp. red pepper flakes

1/4 tsp. taragon

1/4 tsp black pepper

1-2 tsp. salt (or to your liking)

Step 1:

Preheat oven to 400 F/200 C and line baking pan with tin foil

Step 2:

Place vegetables and seasoning into pan and roast for about 40 minutes or until soft.

Step 3:

When vegetables have finished roasting let rest for about 2-4 minutes

Step 4:

In a blender or high-powered food processor ‘liquify’ or purée the vegetables.  Add about 1/4 cup of the stock.

**You can also perform this step once the soup is done cooking but you MUST be careful to let the soup cool before place it into the blender or food processor.  If the soup is too hot it will explode when you try to purée or liquify.**

Step 5:

Heat olive oil and place vegetables in cooking pot.  Sauté for about 1 minute and then place the stock (Chicken or Vegetable, low-sodium) and cream or coconut milk. Bring to a boil.

Step 6:

Once soup reaches a boil and has boiled for about 4 minutes, reduce flame to simmer and cover.  Let simmer for about 15 minutes then serve.  If needed, salt to taste.  Serve this with my lightly toasted homemade bread http://wp.me/pZDM6-U

Healthy Broccoli Soup

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I make two versions of this soup, one with either coconut milk or cream and the other with just a low-sodium stock.  Both are absolutely delicious, affordable, and filling.  I will provide the recipe for the Broccoli Cream Soup in another post.

Ingredients:

2 heads of broccoli, you can even include the stalk

1 head cauliflower

1 cup shredded carrots

3/4 cup mixture of red and white onions, sliced

4 cloves garlic roughly chopped

1 liter low-sodium chicken stock

1.5 tsp. turmeric

1/8 tsp. red pepper flakes

1/4 tsp. taragon

1/4 tsp black pepper

1-2 tsp. salt (or to your liking)

Step 1:

Preheat oven to 400 F/200 C and line baking pan with tin foil

Step 2:

Place vegetables and seasoning into pan and roast for about 40 minutes or until soft.

Step 3:

When vegetables have finished roasting let rest for about 2-4 minutes

Step 4:

In a blender or high-powered food processor ‘liquify’ or purée the vegetables.  Add about 1/4 cup of the stock.

Step 5:

Place vegetables in cooking pot with stock (Chicken or Vegetable, low-sodium) and bring to a boil.

Step 6:

Once soup reaches a boil and has boiled for about 4 minutes, reduce flame to simmer and cover.  Let simmer for about 15 minutes then serve.  If needed, salt to taste.

Day 8: Healthy Grilled Chicken Fajitas w/ Homemade Salsa

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This recipe is a delicious, but healthy version of the Chicken Fajita.  It calls for lightly sautéd vegetables, grilled chicken, and homemade tortillas (if limited on time you can substitute with store bought tortillas or pita bread)

Ingredients:

1 lb lean w/o the skin Chicken Breast

2 Green Bell Peppers

2 Red, Yellow, or Orange Bell Peppers

1 Jalapeno Slice (Optional)

1 Jalapeno Diced (Optional)

1/2 White Onion Sliced

1/2 White Onion Diced

1/2 Red Onion Sliced

1/2 Red Onion Chopped

3-4 Plum Tomatoes Finely Chopped

2-3 Cloves Garlic Finely Chopped

1 Cup Chicken or Vegetable Stock

3 tsp. Salt

1 tsp. Cumin

1 tsp. Dried Basil or small handful of fresh finely chopped

1 tsp. Dried Oregano or small hand full of fresh finely chopped

1 Handful of Fresh Cilantro or 2 tsp. Dried

2-3 TBS. Olive Oil

1 Lime or lemon (whatever you have on hand)

3 Second Spray of Pam (Optional since you can always replace with Olive Oil)

1 Package of Flour Tortillas or Pita Bread.  You can also use 6 -8 Homemade Tortillas (serves 2).

Ingredients for Tortillas:

1 lb (2.2 Kilos). Flour ( set some extra aside for rolling out)

1/4 cup Vegetable Oil

1 tsp. Baking Powder

1 tsp. Salt

1/3 Cup cold Water

Homemade Tortillas:

step 1:

Combine flour, salt, and baking powder.  Whisk until mixed well.

Step 2:

Add oil to flour mixture and combine.  Add water, slowly, while mixing.  Flour should resemble cornmeal mixture or course crumbs.

Step 3:

Knead about 10-12 times, adding water or flour as needed.  Wrap in plastic and let sit at room temperature for about 1 hour.

Step 4:

Roll dough out of 1 TBS. and then roll out, using excess flour to keep from sticking, into tortilla shape.

Step 5:

Cook 2-3 at a time for about 45 second per side.

Homemade Salsa:

Mixed Plum tomatoes, 1 diced green pepper, 1 diced Jalapeno (if using), garlic, 1/2 white onion diced, 1/2 red onion diced, 1 tsp. salt, and cilantro.  Stir together and refrigerate until ready for use.

Peppers and Onions:

**Cook the peppers and onions first, and in a separate sauté pan since they will take a bit longer than the chicken.**

Step 1:

Cook olive oil in a sauté pan over medium heat.

Step 2:

Once oil is heated toss in 1 green, 2 colored bell peppers (Toss in sliced jalapeno if you like a bit of spice), 1/2 sliced white onion, and 1/2 sliced red onion.  Cooked until onions become clear.

Step 3:

Toss in the stock and bring to a boil.

Step 4:

Once the stock comes to a boil reduce heat to simmer, toss in remaining spices, and let cook for about 15-20 minutes.  Check and turn occasionally.  I usually let the vegetables cook until nearly all of the stock has cooked off and some of them begin to blacken; I like the flavor better.  Once the Vegetable are close to being done to your liking begin preparing the chicken.

Chicken:

Step 1:

Brush on some olive oil or PAM onto grill or stove-top grill.  You can also do this on skillet grill or a device like George Foreman Grill.

Step 2:

Placed sliced chicken on grill and cook each side about 4-6 minutes, depending on grill.  Make sure that the chicken is cooked through and that it is white, not pink.

Step 3:

While chicken is cooking warm tortillas or pita on grill of about 45 seconds on each side.  To keep tortillas or pita from hardening once done, place in a kitchen towel and wrap until ready for use.

**Note:  If using pre-packaged tortillas only warm about 6-8 tortillas.  If using pita, slice each pita in half, only using 3-4 whole pitas.**

Step 4:

Remove chicken and place into warmed tortilla or pita.

Step 5:

Place cooked onion and pepper mixture on top of chicken.  Top with Homemade Salsa and serve immediately.

**Leftover chicken, pepper and onion mixture, and salsa can be refrigerated for up to 2 days.  Makes a great lunch or dinner for the next night.**

Day 7: Rice w/ Marinara (Arroz con Marinara) and Shrimp

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This is a Mexican inspired rice w/ an Italian-American twist.  It follows the recipe of Day 6 ( http://wp.me/pZDM6-32) for Homemade Marinara Sauce http://wp.me/pZDM6-2x  This is a light and filling meal.

Ingredients:

1 cup white or brown (integral) rice

1/3 cup homemade marinara (http://wp.me/pZDM6-32 ) or 1 small can of tomato paste

1 diced carrot

1/2 cup peas

2 Tsp Salt

1 lb. Shrimp (fresh or frozen)

1 Tsp Cumin (optional)

2.5 cups of water.  You may want to use Vegetable or Chicken Stock for extra flavor.

Step 1:

Bring water (or stock) to a boil in a medium sized cooking pot.

*If you are using frozen shrimp place into a bowl of cold water and let thaw.*

Step 2:

Throw in rice but make sure that water or stock is at least 1/2 inch above the rice.  Boil covered vigorously for 2 minutes (if using brown (integral) than boil for 4 minutes.

Step 3:

Reduce heat to simmer.  Throw in carrots, salt, cumin (if using) and Sauce or tomato paste (if using).  Place cover back onto pot and let simmer for 12-14 minutes.  If using brown/integral rice than for at least 16 minutes.

Step 4:

Uncover, being sure to let vapor from lid drip into rice.  With a fork, check to see if rice is nearly cooked.  Rice should only need about 5-7 minutes more, for firm and not mushy rice.

Step 5:

Toss in shrimp.  After about 1 minute, toss in peas.  Let cook for 5-7 minutes, or until shrimp is pink and cooked all of the way through.

Step 6:

Uncover and let stand for 2 minutes.  Fluff with fork and enjoy a hearty, delicious, cheap meal.

Day 6: Homemade Marinara Sauce

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Homemade Marinara Sauce:

This is a great recipe since Homemade Marinara accompanies many dishes wonderfully.  You can use it to top vegetables, chicken, steak, pasta, fish, etc…It is light, healthy, fresh, and can even be frozen for use at a date of no later then 2 months.

Ingredients:

4-6 vine ripe tomatoes

6-8 plum or roma tomatoes

1 bulb fresh garlic

1/2 medium sized red onion

1/2 medium sized yellow onion (White will be just fine)

1 carrot peeled and diced

1/2 cup celery diced

1 TBS brown sugar

1.5 TBS olive oil

2 tsp. salt

1 Tbs dried basil or a handful of fresh

1 TBS. dried oregano or a handful of fresh

1 TBS. dried Italian Parsley or a handful of fresh

1/2 cup red wine (optional)

Step 1:

Puree tomatoes in food processor.  Drain excess water thrown cheese cloth or sieve.

Step 2:

In large pot, heat olive oil over medium heat.  Throw in a tiny piece of onion to see if it sizzles, but does not burn.  If it burns, lower heat.  You may also use the end of a wooden spoon to see if oil bubble around handle.

Step 3:

Throw in onions and garlic and cook until clear but be careful not to burn.  Toss is carrots and celery and cook for about 1-2 minutes.

Step 4:

Throw in tomatoes and herbs and salt.  Bring to a boil, toss in brown sugar and wine if using.

Step 5:

Reduce heat to simmer.  Simmer for about 1 hour.  If after 20 minutes you think that you want the sauce thicker throw in a small can of tomato paste.

Day 4: Lightly Sautéd Steak w/ Potatoes and Zucchini

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Ingredients: Steak

1 10-12 ounce piece of lean beef

1/2 Red Onion

1 Cipollini Onnion

1 Tsp. Butter (unsalted)

1 Tsp. Olive oil

1 1/2 TBS Tenderizing Salt (Of your choosing)

Step 1:

2 pieces of plastic wrap.  One that will fit under the raw beef and one that will fit over the beef.  Pour seasoning on both sides of the beef and then place on one side of plastic wrap.  Cover the remaining beef and beet with a mallet.  Flip and repeat.  The action should

Ingredients: Potatoes

1 Bell Pepper (Orange, Red, or Yellow)

I Cipollini Onion (If you have on hand and find available for cheap)

1/2 Small Red Onion

4-5 Small Red Bliss Potatoes (But any potato will do just fine)

1 TBS. Paprika

1 TBS. Extra Virgin Olive Oil

1 TBS Olive Oil (Feel free to use whatever ever olive oil that you have on hand)

1 Tsp. Kosher salt

1 Tsp. (Ground Mustard)

1TBS. Goya Adobe seasoning (optional)

1/2-3/4 cups Stock (Any stock that you prefer, but do make sure it is at least room temperature).

Step 1:

In a food processor (or by hand) slice the potatoes, peppers, and onions into even slices (about 1/8″ thick).  Mix well with the seasning

Step 2:

Over medium to high heat warm the Olive Oil.  You can test the olive oil to see if it is hot enough by tossing a small piece of onion into it, if it sizzles then throw in potato mixture.

Step 3:

Cook until olive oil dissolves.  Then throw in chicken stock to deglaze.

Step 4:

While the potatoes are cooking, line a plate with 2 paper towels.  When the potatoes are cooked to softness, I like mine a little charred, drain them onto the paper towel.  If you would like to broil them after, make you sure that you have an oven safe pan an place in an oven that is preheated to 450F.

Step 5:

When done to your liking, serve.

Day 5: Lightly Sautéd Potatoes w/ Bell Pepper (red, Orange, or Yellow) and Onions

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Ingredients:

1 Bell Pepper (Orange, Red, or Yellow)

I Cipollini Onion (If you have on hand and find available for cheap)

1/2 Small Red Onion

4-5 Small Red Bliss Potatoes (But any potato will do just fine)

1 TBS. Paprika

1 TBS. Extra Virgin Olive Oil

1 TBS Olive Oil (Feel free to use whatever ever olive oil that you have on hand)

1 Tsp. Kosher salt

1 Tsp. (Ground Mustard)

1TBS. Goya Adobe seasoning (optional)

1/2-3/4 cups Stock (Any stock that you prefer, but do make sure it is at least room temperature).

Step 1:

In a food processor (or by hand) slice the potatoes, peppers, and onions into even slices (about 1/8″ thick).  Mix well with the seasning

Step 2:

Over medium to high heat warm the Olive Oil.  You can test the olive oil to see if it is hot enough by tossing a small piece of onion into it, if it sizzles then throw in potato mixture.

Step 3:

Cook until olive oil dissolves.  Then throw in chicken stock to deglaze.

Step 4:

While the potatoes are cooking, line a plate with 2 paper towels.  When the potatoes are cooked to softness, I like mine a little charred, drain them onto the paper towel.  If you would like to broil them after, make you sure that you have an oven safe pan an place in an oven that is preheated to 450F.

Step 5:

When done to your liking, serve.

Homemade Artesian Bread: Anytime

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Ingredients:

3 TBS. Yeast (Not rapid rise, normal)

6 cups flour or 3 cups bread flour and 3 cups white flour

1 cup Corn meal.Flour

3.5 cups Luke-warm water (107 F)

1.5 tsp. Salt

1-2 TBS. Olive Oil.

1/2 small Red Onion and 1 TBS. Tarragon, or garlic and 1 TBS. Salt (All optional)

Step 1:

Mix yeast with water.  Whisk for about 45 seconds and let stand for 5-7 minutes

Step 2:

Mix flour with yeast mixture and stir with ands until well mixed.  Add Corn Flour/Meal sparingly.

Step 3:

Let rise for at least 2 hours

Step 4:

Punch down.  Add some corn meal.  Preheat oven to 425F and place 1-2 cups water in broiler pan.  PLace water in broiler pan on bottom of the oven-this will ensure a crispy crust.

Step 5:

Form into loaf.  Sprinkle with some corn meal/flour.  Feel free to add flavoring at this point.  Place onto lined pan,cut slits into breadImage.  Brush over with about 1 TBS. olive oil (feel free to season olive oil with salt or garlic).  Let sit for about 30 minutes.  (at this point remaining dough can be placed in air-tight container into the refrigerator for up to two weeks)

Step 6:

Bake for about 35-40 minutes.  Until golden brown and consistency to which you like.  Make sure pan with water has been placed in oven and is at boiling point before placing dough into oven.

Step 7:

Take out of oven and brush with remaining olive oil.  Let cool.  Eat and enjoy.

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Any Day: Chicken Parmesan

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2 packets of lean chicken breast

Mozzarella cheese, shredded

block of parmesan

handful of fresh basil

1 box panko (season with finely chopped garlic, 1.5 tsp salt, 1 tbs. dried parsley) stir together

3-4 eggs (Mix together as if you were making an omelet)

1 cup flour (you can add more if needed)

1/3 cup olive oil

1/3 cup vegetable oil

Chicken:

Cut the excess fat from chicken and then cut into longer and skinnier pieces.

Dredge the chicken in flour, coat in the eggs, then coat well in the panko mixture.  Once coated, lay out on wax paper.  Once all of the chicken has been coated place the chicken on the wax paper into the freezer since this makes the chicken easier to fry.  Leave in freezer for about 20-30 minutes.

Once the chicken is in the freezer and almost cold, begin to heat the olive oil and vegetable oil (in the same pan) until the oil is hot.  You can test the oil by throwing a tiny ball of flour into the oil, if it sizzles the oil is ready.

Begin to fry the chicken until golden brown on both sides.  Place on a paper towel to drain excess oil.

Once the chicken is friend, make the parmesan.

Preheat the oven to 380 F

Coat the bottom of a glass baking pan with the marinara sauce http://wp.me/pZDM6-2x, add a mixture of grated parmesan and mozzarella.  Then place the chicken in.  Repeat the process.  Do not get to close to the top of the baking dish since it will spill over.  If needed, you can use two pans.

Once you get to you final layer, coat generously with sauce and cheese mixture.

Bake uncovered until the cheese begins to brown, about 30-40 minutes.  Makes for amazing leftovers and can be frozen up to 1.5 months in well-sealed freezer bag.  Let cool for about 10 minutes before cutting.

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Roasted Red Peppers

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Roasted Red Peppers:

4 medium-large red bell peppers

1 medium red onion

5-7 cloves of garlic

1.5 tsp. salt

Handful of fresh basil

3/4-1 cup of good quality or extra virgin olive oil–enough to cover the peppers.

Marinade:

I like to prepare the marinade the night before, if I have the time, because it really enhances the flavor.

In a mixing bowl place the olive oil, finely chopped basil and salt.

Slice the onion and garlic into thin slices and place into oil mixture

then refrigerate.

Peppers:

Place the peppers directly on the burner of the stove or the grill (since you have one)

Allow the entire pepper to turn completely black.  Once this has happened place the peppers into a wet paper towel and wrap completely.

Allow the peppers to cool to touch.

Use a dry paper towel to peel the black from the pepper.

Slice the pepper and place into marinade.

*When you have finished the peppers the left over marinade can be used for sautéing or cooking pasta.  It can also be used as a nice dip for bread or topping for bruschetta.*

Healthy Lunch Salad

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This salad is great since you can make in bulk and keep it for a couple of days.

Ingredients:

1 Chopped Bell pepper (red, yellow, orange, or green)

1/2 small red onion

1/2 cucumber

1 TBS. Spicy Mustard

1 TBS. Balsamic Vinegar

1 TBS. White Vinegar

1-2 TBS. Hot Sauce (optional)

Step 1:

Dice all vegetables

Step 2:

Combine with Vinegars and optional hot sauce and put into container for use at your pleasure.  You can use for lunch or for dinner salad,

Day 3: Grilled Shrimp: Lunch Options

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Grilled Shrimp with Grilled Spaghetti Squash and Chiles (Optional)

I really like it spicy and very hot, so please feel free to leave out the Chiles.

Ingredients:

4-6 Shrimp, depending on size

1-2 large fresh heads of broccoli

1 TBS. Rosemary

1/3 cup fresh Shredded carrots

Step 1:

Preheat oven to 400F/200C and Line a pan with tin foil or parchment paper (whatever you have on hand).

Step 2:

Toss in Fresh Broccoli, carrots and Rosemary

Step 3:

Place in oven until desired tenderness.  I like my broccoli to be a little burnt so I leave it in for about 1 hour.  I like the crispness and the flavor that being a little burnt can give.

Step 4:

Take out of oven and let cool.  Once cool, place in your lunch vessel or in the refrigerator.

Shrimp:

Step 1:

If frozen, place in cool water to defrost.  If fresh proceed on.

Step 2:

Season with Rosemary and Oregano

Step 3:

Grill on stove top grill or whatever grill you have available until pink all the way through.  Also place spaghetti Squash.  While you are grilling the shrimp and Squash feel free to toss chiles and/or onions onto grill.

Step 4:

When shrimp is cooked through remove from grill (including Spaghetti Squash).  Do the same for onions and chiles (cook to your likeness).  Once cool place in your lunch vessel or refrigerator.

Day 2: Roasted Broccoli with Grilled Protein (Fish, Chicken, Turkey, Beef, or Pork)

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Ingredients:

1-2 heads fresh Broccoli

1 TBS salt o Montreal Seasoning (Optional and your preference)

PAM (Optional)

Paprika (optional for Protein)

Step 1:

Preheat oven to 400F/200C

Step 2:

Line a baking pan with tin foil or spray with PAM

Step 3:

Chop Broccoli and toss into baking vessel

Step 4:

Roast until tender

Protein:

Grill whichever protein you desire.  Season first with above-mentioned spices and/or Paprika

***Leftovers can be used for another meal***

100 Days, 100 Healthy, Affordable Meals: Cooking for Health and Wealth

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Many people, I think, believe it impossible to prepare cost and time efficient healthy meals.  I am certain that I can prove otherwise.  I am, however, not claiming that you do not have to devote some time to meal preparation but I am declaring that I can help in decreasing overall meal preparation time and incorporate cost-conscious and healthy meals into your financial and time budget.  My overall goal is to exhibit delicious meals that are not overly time consuming and/or expensive, hence I will usually base many of my recipes on one or a few simple ingredients per meal that may appear in various incantations.

Day 1: Spaghetti Squash

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Day 1:  Spaghetti Squash

Spaghetti squash is a hearty and robust vegetable with many benefits; why not begin here?  It is also very filling!

Recipe 1:

Ingredients:

Spaghetti Squash

PAM or Oil (of your choice) also (Optional)

Kosher Salt

Step 1:

-Preheat oven to 400F or 200 C

Step 2:

-Line baking sheet with parchment paper (save on clean up).  If this is not practical spray pan with PAM or rub with Oil on hand.  If neither option is feasible then use tin foil.

Step 3:

-Cut Spaghetti Squash in half or into quarters.  Place on baking sheet or foil and lightly salt.  Some people prefer to also spray with PAM or drizzle Olive Oil. It is your preference.

Step 4:

-Roast for about 40-45 minutes or until edges begin to brown and/or the squash is firm, yet tender.

Step 5:

-Remove from oven and let cool at least 10-15 minutes, about cool to the touch.  When cooled, use a fork or spoon to scoop squash from shell.

Step 6:

-Enjoy and eat.

Recipe 2 (Perhaps even day 2):  Spaghetti Squash w/ Marinara.

Ingredients:

Roasted Squash

2-3 cloves Garlic

2-3 Tomatoes

1 TBS. Olive Oil

1 Tsp. Kosher Salt

1 TBS. Dried Oregano

1 Tsp. Dried Parsley

1.5 TBS. Parmesan Cheese

If you do not enjoy squash just roasted there are some other and rather tasty options that you can employ.  This option also works really great for leftovers as well.

Step 1:

-Since the squash is already roasted and scooped the wait time is over.  Slice 3 cloves garlic and puree 2-3 tomatoes (Plum or vine ripe work best).

Step 2:

-Heat 1 TBS. Olive Oil over medium heat in a skillet.

Step 3:

-Throw in sliced garlic.  Cook 1-2 minutes but do not burn the garlic.

Step 4:

-Once garlic has cooked, throw in tomatoes with salt, basil, and parsley and cook until acidity is gone and slightly thickened, about 10-15 minutes.

Step 5:

-Add the squash.  The squash should look like spaghetti.  Cooked until well mixed and flavors have combined.

Step 6:

-Remove from heat and stir in the cheese.  Serve.

***This is also great reheated for lunch or dinner by baking in the oven at about 350 F/177C for 15 minutes (unless you like it a bit more well done).

Recipe 3:  Spaghetti Squash Soup

Instead of making “Squash Spaghetti” you can make a hearty and filling soup.

Ingredients:

Roasted Squash

¼ Cup Coconut or Light Coconut Milk

1 Tsp. Kosher Salt

½ small Red Onion

½ TBS. Olive Oil

2 Ounces Homemade Croutons or Bread (Optional)  ***Recipe to follow***

Step 1:

-Over medium heat in a skillet heat Olive Oil.  Once hot throw in Red Onion and sauté until onion appears clear.  Then remove onion from heat

Step 2:

-With a blender or immersion blender puree Roasted Squash, Onion, and Kosher Salt. Blend in Coconut milk.  ***Be careful not to try and blend while ingredients are still hot or run the risk of explosion or serious burn***

Sep 3:

-Cook in soup pot until hot.

Step 4:

Serve.  You can serve with Toasted Homemade Bread or Garnish with Homemade Crouton)

***Makes for excellent leftovers and reheated meal***