Roasted Cauliflower and Garlic Soup

Here's a real winner my friend Betsy found on the New York Times site. Cauliflower by itself can be rather bland, but combined with all this roasted garlic the vegetable gets elevated to healthy greatness. Enjoy!

Credit goes to: Ali Slagle (New York Times) Serves 4-6

Ingredients:

• 2½ pounds cauliflower (1 very large head), cut into 1-inch florets, leaves reserved
• ¼ cup extra-virgin olive oil, plus more for drizzling
• Salt and pepper
• 1 head garlic

Preparation:

Step 1: Heat the oven to 425 degrees. On a sheet pan, toss the cauliflower florets and leaves with the olive oil and season generously with salt and pepper. Cut off the top ¼ inch of the head of garlic to expose the top of the cloves, then place on a piece of foil, cut side up. Sprinkle exposed cloves with salt, then drizzle lightly with oil. Wrap the garlic in the foil and place on the sheet pan. Roast until the cauliflower is browned and tender, 30 to 35 minutes.

Step 2: Meanwhile, in a large pot or Dutch oven, bring 6 cups of water and 1 teaspoon salt to a simmer over medium. Reserve about 1 cup cauliflower for the topping, then add the rest to the pot, including any browned bits on the sheet pan. Squeeze the roasted garlic cloves from their skins into the pot. Cover and simmer until the cauliflower is very soft, 7 to 10 minutes.

Step 3: Off the heat, using an immersion blender (or working in batches in a traditional blender), purée the soup until smooth. If thick, add water to taste. If thin, simmer, uncovered, for 5 to 10 minutes to reduce slightly. (The soup will also thicken as it cools.) Season to taste with salt.

Step 4: Serve the soup topped with the reserved roasted cauliflower, a drizzle of olive oil and more black pepper.

Reverse Engineered Montreal Steak Chicken... Soup

The original version of this chicken dish was not a soup at all and ended up way too spicy, having been modeled after a beef/venison version which is still available by clicking HERE. It has since been modified to tone down the heat and works quite well, allowing the chicken tender strips to shine instead of being overpowered by the heat of the seasoning. This soup version came about when warming up the leftovers. In an effort to mitigate the overwhelming power of the Montreal Steak seasoning, I mixed everything together and covered the blend with chicken broth before re-heating.

Sometimes I just get lucky. This soup made this foodie do a double-take so hard that I immediately decided it needed to be its own creation. The name says it all... Reverse Engineered! It's not a normal way of making soup... I know... but damn... it's so good I won't even try to change it to a more conventional soup process. Enjoy!

Ingredients:

• 1 lb chicken tenders cut into bite size strips
• 1 tbsp McCormick's Montreal Steak Seasoning
• 1 cup pearl barley (substitute low sodium chicken broth for water)
• 1 large yellow onion - cut up
• 6 baby portobello mushrooms - sliced
• 2 cups broccoli florets cut into small florets
• salt to taste
• olive oil

Preparation:

Start off by thoroughly rinsing the barley and then cooking it according to package instructions - this usually takes about 45 minutes on a low boil. Use chicken low sodium chicken broth instead of water for more flavor. While the barley is cooking we'll get everything else ready.

Next cut up the meat into bite size strips and toss with the Montreal Steak Seasoning.

Cut up the onion, mushrooms and broccoli florets and heat some olive oil in a non-stick Dutch oven. Have everything ready and start when the barley is just about done as the actual cook is a pretty quick process.

Sautee the onions first. As their edges just start to brown, add the mushrooms. Once the mushrooms are tender (~1 min) add the broccoli and sautee until cooked but still crunchy (~1 min). Scoop out mixture and set aside, covered.

Add a splash of oil to the Dutch oven and sear the meat with a high flame and a continuous toss. With the pieces being relatively small be sure you get a nice color without overcooking.

Finally add the onion, mushroom & broccoli mix and toss over low heat. Once blended add the cooked barley and carefully mix it all together. Cover everything in chicken broth. The exact amount of broth is currently up to you as I've only done leftovers, so fill your pot until it... looks right! Bring to a simmer, stirring occasionally... serve and enjoy!!

Serves 4+

Blessed be... and happy cooking!

Sweet & Spicy Shrimp

This dish is adapted from a recipe found on Tasty.com. There is quite a bit of prep work involved, so be sure to allow yourself enough time to get food on the table. ;-) The flavor pallet originally was and still can be all about the heat, but in my version the heat is turned down some so that the many ingredients can more easily shine equally. Enjoy!

Ingredients:

• 1 lb lge shrimp, defrosted, peeled, deveined, tail off

• 2 teaspoons cornstarch

• 1 tsp crushed Aleppo pepper

• 1/2 tsp kosher salt

• 3 tbsp soy sauce, divided

• 2 tablespoons rice vinegar

• 2 tablespoons honey

• 2 tbsp lime juice – one lime

• 1/4 cup orange juice

• 2 tbsp vegetable oil, divided

• 1/4 cup minced red bell pepper

• 1 pc fresh ginger, peeled & sliced into 12 matchsticks

• 1 cup scallion tops - cut into 1” pieces on the diagonal

• 1.5 cups asparagus - cut into 1” pieces on the diagonal

• 1 cup snow peas

• 2 tablespoons water

• 1 cup fresh Thai or regular basil

• 1 cup pearl barley

• 1/2 cup roasted cashews - chopped

Preparation:

Start the pearl barley first as it takes 40-45 minutes to cook.

In a large bowl, toss the shrimp with the cornstarch, Aleppo pepper, salt, and 1 tbsp soy sauce until evenly coated.

In a medium bowl, whisk together the remaining 2 tablespoons soy sauce, the rice vinegar, honey, lime juice, and orange juice until well combined.

Heat 1 tablespoon of vegetable oil in a large wok or nonstick skillet over high heat. When the oil is shimmering, add the bell pepper, ginger and scallions, and cook, stirring frequently, until the scallions are starting to brown, about 2 minutes.

Add the asparagus, snow peas, and water, and cook, stirring frequently, until the water has evaporated and vegetables are bright green and tender-crisp, about 4 minutes. Transfer the vegetables to a bowl and set aside.

Heat the remaining tablespoon of oil in the pan. Add the shrimp in a single layer and cook without disturbing for about 1 minute, or until golden brown on the underside, then toss and cook for another 2 minutes until cooked through and opaque.

Add the soy-orange sauce and cook for 1 minute, until the sauce is starting to bubble and thicken. Add the cooked vegetables and basil, and toss in the pan for another 30 seconds, until the sauce thickens slightly and the vegetables are coated.

Serve the shrimp & vegetable mix over barley and top with chopped cashews and a drizzle of sriracha, if desired. For more heat add some thinly sliced or minced peppers of your choosing on top.

Blessed be... and happy cooking!

Quick & Easy Chicken Chili

I found this recipe using beef more than ten years ago on the back of a can of Progresso kidney beans. It looked so simple I just had to try it. It has since become my base for many fun chili dishes, including this version that uses ground chicken breast. Everyone should make chili their own... This recipe is a good jumpstart and you can add just about anything you like to suit your flavor pallet! Enjoy!

Ingredients:

• 1.5 lb ground chicken breast
• 2/3 cup chopped onions
• 4 cloves garlic, minced
• 3 15 oz cans dark red kidney beans, undrained (make 1 can cannellini if you like)
• 1 28oz can whole tomatoes in puree, cut up
• Tomato paste (if needed)
• 3 - 4 ½ tsp chili powder
• 2 tsp or 2 cubes instant chicken bouillon
• 1 tbsp dried parsley ( or ¼ cup fresh copped)
• 1/2 tsp fresh ground black pepper
• 1/4 tsp salt
• Scallions for garnish

In chili circles this one is flavorful, but considered quite mild. Add seasonings of your choice for more heat.

Preparation:

1: Brown chop meat with onions and garlic over medium heat with a bit of olive oil until meat is fully cooked. Drain.

2: Stir in all remaining ingredients and bring to a boil.

3: Simmer over medium low heat for 15-20 minutes to blend flavors, stirring occasionally.

4: Serve with barley cooked in chicken stock and garnish  with scallions or any of the fun things you enjoy. Parsley, cilantro, cheese, sour cream, avocado… In other words, make this dish your own. 

Blessed be... and happy cooking!

Weekend Ramble: Oatmeal for Breakfast? Be careful...

I found this article on Quora.com and instantly author Marlon McCleod's title of the piece ticked me off. LOL I now know that he chose said title for just that reason as oatmeal is indeed a good breakfast choice for many people. He does, however, make some very valid points on just how quickly our beloved oatmeal can become a not-so-great food option to start our day. 

Why is oatmeal not a healthy breakfast?
By Marlon McCleod
Health Director | Loving Father | Business Director

Oatmeal is often considered a healthy breakfast option due to its whole-grain status and numerous potential health benefits. However, it's essential to note that whether oatmeal is healthy or not can depend on various factors, including the specific type of oatmeal, how it's prepared, and individual dietary preferences and needs. In this article, we'll explore the reasons why some people may consider oatmeal not a healthy breakfast and provide a balanced perspective on this popular morning meal.

1. Added Sugars: One of the primary reasons why some oatmeal options may not be considered healthy is the presence of added sugars. Many flavored instant oatmeal packets, especially those marketed to children, contain significant amounts of added sugars. Excess sugar intake is associated with various health issues, including obesity, type 2 diabetes, and heart disease.

2. Portion Size: While oatmeal itself is a whole-grain food and can be a part of a balanced diet, portion size matters. Consuming excessively large servings of oatmeal, especially when loaded with high-calorie toppings, can contribute to overeating and unwanted weight gain.

3. Toppings and Mix-Ins: The nutritional value of oatmeal can change dramatically depending on the toppings and mix-ins used. Adding high-calorie ingredients like sugary syrups, excessive amounts of dried fruits, and unhealthy fats like butter or excessive amounts of cream can turn a nutritious bowl of oatmeal into a calorie-laden, less healthy option.

4. Lack of Protein: Oatmeal is not a significant source of protein. A complete and balanced breakfast should ideally include protein to help you feel full and satisfied throughout the morning. A bowl of plain oatmeal on its own may leave you feeling hungry sooner than a breakfast that includes protein-rich foods.

5. Limited Micronutrients: While oatmeal contains essential nutrients like fiber, manganese, and some B vitamins, it may lack a variety of other important nutrients. Depending on your toppings and mix-ins, oatmeal alone may not provide a wide range of vitamins and minerals. A diverse diet with a variety of foods is essential for overall nutrition.

6. Glycemic Index: Oatmeal has a relatively high glycemic index (GI), especially when it's processed and quick-cooking. Foods with a high GI can cause rapid spikes in blood sugar levels, which may not be ideal for individuals with diabetes or those aiming to control their blood sugar.

7. Gluten Content: Traditional oats are naturally gluten-free, but they can become contaminated with gluten during processing. For individuals with celiac disease or non-celiac gluten sensitivity, it's crucial to choose certified gluten-free oats to avoid adverse reactions.

8. Digestive Issues: For some people, oatmeal can be difficult to digest, leading to bloating, gas, or discomfort. This can be due to the fiber content, particularly if you consume a large amount of oatmeal in one sitting.

9. Individual Preferences and Dietary Needs: What's considered a healthy breakfast varies from person to person based on dietary preferences, allergies, and specific health needs. Some individuals may not enjoy the taste or texture of oatmeal, making it an unsuitable breakfast option for them.

Balanced Perspective on Oatmeal:

While there are potential reasons why oatmeal may not be considered a healthy breakfast in some circumstances, it's essential to remember that oatmeal can indeed be a nutritious and satisfying morning meal when chosen and prepared thoughtfully. Here are some key considerations for enjoying oatmeal as part of a healthy diet:

1. Choose Whole Grain Oatmeal: Opt for whole grain or steel-cut oats rather than highly processed instant varieties. Whole grain oats provide more fiber and nutrients and have a lower GI.

2. Minimize Added Sugars: Select plain oatmeal and sweeten it naturally with fresh fruits, a drizzle of honey or maple syrup (in moderation), or a sprinkle of cinnamon.

3. Add Protein: Enhance the nutritional profile of your oatmeal by adding protein sources like Greek yogurt, nuts, seeds, or a scoop of protein powder if desired.

4. Incorporate Nutrient-Rich Toppings: Customize your oatmeal with nutrient-rich toppings such as fresh berries, sliced banana, chopped nuts, or a teaspoon of flaxseeds or chia seeds.

5. Control Portions: Be mindful of portion sizes to prevent overconsumption of calories. A typical serving of oatmeal is around 1/2 to 3/4 cup of dry oats, which typically yields about 1 to 1.5 cups of cooked oatmeal.

6. Balance Your Meal: Consider oatmeal as part of a balanced breakfast that includes a variety of foods from different food groups, such as fruits, vegetables, lean protein, and healthy fats.

7. Address Dietary Preferences and Needs: If you have specific dietary restrictions or preferences, explore alternative breakfast options that align with your health goals and taste preferences.

Oatmeal, when chosen and prepared mindfully, can be a wholesome and nutritious breakfast option. It provides fiber, some essential nutrients, and can be a satisfying way to start the day. However, caution should be exercised with flavored, sugar-laden varieties and excessive portion sizes. Ultimately, the healthfulness of oatmeal as a breakfast choice depends on how it's incorporated into your overall diet and your individual dietary preferences and needs.

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So there you have it... oatmeal can be a great breakfast choice as long as you choose the proper type and add things that won't spike your sugar levels.

Have a great week, everyone, and thank you for your support!

Blessed be… and happy cooking!

                                                            Chef Michael R

Chef Michael R's Tomato & Olive Topping - Signature Collection

I've seen many dishes feature some combination of tomatoes & olives and have even shared a few from other folks. Finally I decided to create my own blend, and let me tell you... this topping is OMG good! My first use was over a simple baked salmon, which proved to be absolutely delicious, but seriously... I think this topping will also pair well with a white fish or even chicken breast. :-) Enjoy!

Ingredients:

• 1 medium tomato - chopped
• 1/2 yellow onion - minced
• 8-10 black olives - minced or cut into eighths... ;-)
• 1 clove garlic - smash minced
• 1 tbsp olive oil
• salt & pepper to taste

Preparation:

Heat a skillet over medium heat. When the pan is hot add the garlic and onions. Saute until the onion is translucent.

Next add the tomatoes and saute until they just start to fall apart.

Finally fold in the olives and gently toss the mix until heated through.

Season with salt & pepper to taste.

Serve over a simple baked salmon as shown here or get creative with a protein of your choosing.

Blessed be... and happy cooking!

Sylvan Run Chowder - Signature Collection

This elaborate and very tasty chowder was created at our place upstate New York during the pandemic lockdown in 2020. My kitchen became my safe space once we realized how deadly the virus was becoming. I was very fortunate to be able to escape the insane death toll in the New York metropolitan area, and I kept my sanity during all the madness with help from my forest, my kitchen and my One. This chowder is something good that came out of the 2020 lockdown, and it is my gift to you today. 

Don't freak when you read the ingredients list.... even diabetics have to live a little sometimes! :-)

Ingredients:

• 1/2 lb sliced bacon
• 1 tbsp salted butter
• 2 yellow onions, chopped
• 2 cups regular chicken stock
• 8 oz clam juice
• 3/4 lb of your favorite potato cut to bite size cubes
• 2 celery ribs, chopped
• 1/8 tsp red pepper flakes
• 1+1/4 tsp salt
• 2 cups frozen corn kernels
• 1 cup whole milk
• 1 cup heavy cream
• 1.5 lbs cod or pollock cut to 1" chunks - the best can be found at Wild Alaskan Company
• 2 medium tomatoes, diced
• 1/3 cup chopped basil
• 1/2 tsp black pepper
• 1 loaf good Italian bread (optional)

Preparation:

In a large pot, cook the bacon until crisp. Drain the bacon on paper towels and crumble when cooled.

Add the butter and onions to the pot. Cook over moderately low heat, stirring occasionally, until the onions are translucent, about 5 minutes.

Add the stock, clam juice, potatoes, celery, red-pepper flakes, and salt and bring to a boil. Reduce the heat and simmer until the potatoes are tender, about 20 minutes.

Return the bacon to the pot. Add the corn, tomatoes, basil, milk and cream and simmer for 10 minutes. Stir in the cod and black pepper. Bring back to a simmer and cook until just done, about 3-4 minutes longer.

The juice from the tomatoes will make this more of a soup than a chowder, so make a little roux to thicken the broth if you like.

For a fun addition to this already great chowder, consider making some crostini!

Crostini:

Cut loaf into 1/4” slices on an angle so they’re larger than loaf diameter and also prettier.

Brush both sides of each slice with olive oil and arrange on baking tray. It’s ok if they touch each other.

Bake at 375 degrees for 6-7 minutes or until tops just start to brown. The bottom side will be more toasted so JUST browned tops is when you want to take them out.

Blessed be... and happy cooking!

Steamed Cod with Lemon Butter Sauce

Here's a simple one that has endless possibilities in the pairing arena. I decided on some of my leftover White Bean Salad and fresh string beans. The salad is already citrus based and the green beans work really well with a drizzle of lemon butter. Enjoy!

Ingredients:

Fish:

• 2  6-ounce cod filets
• 2 tsp Garlic Lover’s Blend pulverized (toasted garlic, salt, paprika, parsley)
• Black pepper to taste – one twist on the grinder works for me
• 1tbsp extra virgin olive oil
  

 Sauce:

• 3 tbsp butter
• Juice & zest from ½ lemon
• 1/4 tsp Kosher salt

Preparation:

Juice and zest the lemon to be ready.

Pat filets dry, coat with EVOO and season fish on both sides. Steam for 4 minutes.

While fish is steaming, combine butter, salt, lemon & zest and warm in small pot. Add some sauce to the fish when steaming is done. Serve rest of sauce at the table.

Blessed be... and happy cooking!

Jennifer Aniston Quinoa Salad

Credit for this salad goes to Brittany Mullins at Eating Bird Food

The actual origins of this salad are a bit blurry, but stories surrounding Jennifer Aniston have simply made it hers. Whether you're a fan of Ms. Aniston or not, I can assure you that this salad will delight your senses and make you smile. Enjoy!

Ingredients: 

• 1 cup quinoa or bulgur wheat, uncooked
• 2 cups water
• 1 cup cucumber - chopped
• ½ cup parsley - chopped
• ½ cup mint-  chopped
• ⅓ cup red onion - chopped
• ½ cup roasted and salted pistachios - chopped
• 1 15 ounce can chickpeas - drained and rinsed
• 2 lemons - juiced (about 5-6 Tablespoons)
• ¼ cup extra virgin olive oil
• sea salt to taste
• ground black pepper to taste
• ½ cup crumbled feta cheese

Preparation: 

Rinse and drain quinoa. Add quinoa and water to a small pot and bring the water to a boil. Reduce to a simmer, cover and cook for 15 minutes. Fluff with a fork and let cool for 5-10 minutes. 

In a medium bowl, stir together cooked quinoa, cucumber, parsley, mint, red onion, pistachios, chickpeas, lemon juice, olive oil, salt, pepper and feta.

Optionally you can leave chickpeas, pistachios and/or feta on the side so each diner can create their own blend. Another option is to roast the chickpeas for an extra crunch.

Serve immediately or let the salad chill in the fridge a couple hours before serving.

Store salad in an airtight container for up to 5 days in the fridge.

Blessed be... and happy cooking!

Spicy Shrimp & Veggie Stir Fry - Signature Collection

I have found culinary love in Shirataki noodles. LOL This is only my second dish using them and I am incredibly eager to explore them further. They are quite easy to use, but they do require a process to make them shine. Visit my post Shirataki (Konjac) Noodles - Diabetic Gold :-) for background info as well as a detailed cooking process.

Today's stir fry was originally inspired by my friend Angela who introduced me to Shirataki noodles. In the end I played with ingredients, flavors and process to make this dish my own. Enjoy!

Ingredients:

• 12 oz lge shrimp - peeled, deveined & tail off
• 2 scallions - cut at an angle into 1 - 1.5" pieces
• 4 oz asparagus - cut to 1.5" sections
• 4 oz broccoli - cut the florets to bite size
• 4 oz carrots - peeled and julienned in 2" lengths
• 1 med yellow onion - diced or minced - your choice
• 2 lge gloves garlic - smash minced
• olive oil as needed
• 1/2 tsp ground ginger
• 1 tsp toasted sesame oil
• 1/4 tsp Aleppo pepper
• soy sauce as needed - just a few splashes
• kosher salt to taste
• 8 oz Shirataki noodles

Preparation:

Cook the Shirataki noodles first and keep in pan, covered, to stay warm. When dry frying them (see process) add a touch of salt and a splash of soy sauce for flavor & color.

Season the shrimp with salt and pepper. Heat 2+ tbsp of olive oil in a saute pan on medium-high heat, and saute the shrimp for ~1 minute on each side, or until they just turn pink. Remove them from the pan place them on top of the noodles - covered.

Add the garlic & onion to the skillet with another splash of olive oil and saute for 5-6 minutes. Add ginger, toasted sesame oil and Aleppo pepper and blend.

Add all veggies and another bit of oil if needed. Toss gently so everything is well blended. Cover and steam for 3 min on medium heat, toss and repeat. 

Finally add the shrimp and noodles and fold into the mix. Maybe add a splash of soy sauce or salt if needed.

Blessed be... and happy cooking!