Category Archives: Recipes

Chicken Marsala

Easy to prepare, delicious to eat!

1 pound chicken breast (butterflied)
1 cup Semolina Flour or 1 cup bread crumbs in bowl and set aside
1/3 cup light olive or vegetable oil
1 Tbsp butter
Seasoning: 1/8 tsp or “A Pinch” each per chicken slice: Sage, Pepper and Salt

Marsala Sauce

  • 1/3 cup olive oil
  • 1/2 onion diced
  • 1-2 Portabella Mushrooms
  • 1/2 tsp each: Sage, Pepper and Salt (if needed, add to taste.)
  • 1 tsp flour
  • 1 cup DRY Marsala (suggested FLORIO MARSALA).  i.e. (Sweet or SemiSecco Marsala ONLY for baked goods.)
  • 2 Tbsp Fresh Parsley Chopped (or 1/2 Tbsp dried parsely) for presentation

Optional: 1 pint heavy whipping cream, or 1 cup milk. Provides for a creamy sauce to serve over Tortellini pasta.
Optional: Freshly grated Parmesan Cheese for pasta.

Begin with filleting chicken breast. Place knife along the length of the chicken breast while placing the other hand on top as you carefully slide knife through the length of the chicken.  Gently open the top flap of breast allowing for easy movement of cutting the meat. Once chicken has been butterflied open you may choose to leave it as a large fillet or, cut it in half to obtain 2 chicken slices.

Place skillet on low heat add oil and butter allow to warm for 3 minutes. DO NOT let the ingredients come to a “smoke point”, it will change the flavor of  your dish.

Dredge (cover) each chicken breast in Semolina Flour OR Bread Crumbs allowing it to cook about 3 minutes on each side. Season with salt, pepper and sage. Remove browned chicken and set aside.

Allow pan to cool about 4 minutes and wipe clean with paper towel.

Marsala Sauce
Return pan to low heat and add olive oil, onions, mushrooms and seasonings. Cover pan and allow to saute for 5 minutes. Add to  vegetables flour and stir. Add  Marsala and stir. Allow to simmer for 1 minutes. ( May add heavy whipping cream and allow to simmer together for another 5 minutes.)  Top off with chopped parsely for taste, color and presentation. Add chicken to sauce and allow to simmer on low heat for 2 minutes.

Can serve by itself, with pasta or, with salad.

Poolside Silohouette? Flatten your Tummy, Choose your Foods

It’s that time of year which inspires us to get our bodies healthy for three months, so that we can sit poolside and look good.  Wouldn’t it be great if we could take our lessons learned from how to get a flat tummy now and maintain it over a life long period?  I’m not talking about being 104 pounds, but achieving our own healthy weight, so that we live a lifetime of being strong and focused, mentally intact and driven! Many respectable weightloss programs such as USANA’s Macro Optimizer, Reset also provides nutritional supplements so that you can achieve your goal effectively.

Many meals come from awesome summer foods that help to curve our appetite so that we are not tempted to indulge in ice cream and frozen Margarita’s.  The various delicious fruits and vegetables (veggies burn the most calories) will bring new flavors to your palette!  By eating 4-5 fruits and 5-6 vegetables a day, your body will have to make an effort to breakdown the food and that energy will contribute to weightloss!  Treat yourself to something new in your salad by shredding fresh herbs into your salad such as: cilantro, arugula, mint, parsley, 1 Small clove diced garlic, or basil which will become the driving force to try new summer recipes. 

A trick that adds diversity to your salads:  Choose 2 or more vegetables and one fruit dice them to bite size. Add 1/8 c. thinly sliced red onion, cheese of choice, herb of choice, 1 ounce of nuts, sprinkled flaxseed. Drizzle with vinaigrette dressing, or olive oil and balsamic vinegar. (salt and pepper to taste)

Fresh fruit drink.  Choose 2-3 fruits, wash and peel.  4 ounces of orange, pomegranate, cranberry or pear juice.  Place all in a mixer and liquefy.  May drink immediately, served chilled or frozen.

Please read the following clip from “Eight Summer Ultimate flat Belly foods” by David Zinczenko and Matt Goulding from Men’s Health who recently had an article posted on Yahoo. 

“Find a way to work these potent super-foods into your diet every day, and you’ll curb cravings before they hit, crowding out much of the junk we turn to when hunger calls. The result? Well, it could mean saving 600 calories or more a day. Couple that with 30 minutes of moderate exercise, and you can shed as many as 12 pounds in six weeks!  Which is in standing with the rule that states, “1-2 pounds a  week to properly shrink lipid cells” Read more on Calorie Shifting Fad and Facts and USANA Nutritional Supplements and Products  

1. Spinach
It may be green and leafy, but spinach is no nutritional wallflower. This noted muscle-builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the nether regions, helping to protect you against age-related sexual issues. Aim for 1 cup fresh spinach or a half cup cooked per day.

SUBSTITUTES: Kale, bok choy, romaine lettuce

FIT IT IN: Make your salads with baby spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip.

2. Yogurt
Calcium is a major contributor to effective weight loss.  Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of reinforcements for the battalions of beneficial bacteria in your body. That helps boost your immune system, provides protection against cancer, and even does duty as a cavity-fighter. Not all yogurts are created equal, though, so make sure the label says “live and active cultures.” And watch out for high-fructose corn syrup; stealth sugars are worth avoiding in yogurt and everywhere else.

SUBSTITUTES: Kefir, cottage cheese, ricotta

FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast — or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips.

3. Tomatoes
There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, breast, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. Plant some now for a health harvest in July and August. This Men’s Health video will show you how.

SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava

FIT IT IN: Dress sliced heirloom tomatoes with torn basil and olive oil; guzzle low-sodium V8 and gazpacho; roast cherry tomatoes and serve over grilled fish or chicken.

4. Carrots
Most red, yellow, or orange vegetables and fruits are spiked with carotenoids — fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as a reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis — but none of them is as easy to prepare, or have as low a caloric density, as carrots do. Aim for a half cup a day.

SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango

FIT IT IN: Snack on baby carrots; grate raw carrots into salad; toss a carrot into a breakfast smoothie with frozen mango and OJ; roast carrot chunks with olive oil, salt and cumin.

5. Blueberries
Host to more antioxidants than any other North American fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, also boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or a half cup frozen or dried.

SUBSTITUTE: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp of açai pulp to cereal, yogurt, or a smoothie.

FIT IT IN: Mix fresh blueberries into plain yogurt; blend with ice, yogurt, banana, and OJ for a 60-second smoothie; toss with baby spinach, red onions, goat cheese, and raspberry vinaigrette for a summer salad.

6. Black Beans
All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily half-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat.

SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans

FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with 2 Tbsp olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes.

7. Walnuts
Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut just needs a cape and we could call it a superhero. Other nuts combine only one or two of these features, not all three. A serving of walnuts — about 1 ounce, or seven nuts — is good anytime, but especially as a post-workout recovery snack. Keep a can of Planters Nutrition Heart Healthy Mix in your desk drawer or glove compartment, and use them to lead you away from temptation.

SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts

FIT IT IN: Sprinkle on top of salads; chop and add to pancake batter; mix 1 cup walnuts with a half cup dried blueberries and a quarter cup of dark chocolate chunks.

8. Oats
The original wunderkind of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per half-cup serving, they deliver steady muscle-friendly energy.

SUBSTITUTES: Quinoa, flaxseed, amaranth, pearly barley

FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving; sprinkle 2 Tbsp ground flaxseed on cereals, salads, and yogurt; sub quinoa in for brown rice.”

Thank you to David and Matt for allowing Eat Know How to utilize a portion of their article!

By; Kim Crocker

DELIGHTFUL Whole Grain Oatmeal Cookies!

100% Whole Grain Oatmeal Cookies—They Disappear!

(Makes 4 dozen regular or 3 dozen large cookies)

Distributed from Shannon’s Kitchen

Ingredients

    3  C. quick-cooking rolled oats

    1 ½ C. White Whole Wheat Flour (regular flour can be used here)

    1 t. cinnamon

    1 t. baking soda

    1 C. butter, softened

    1 C. granulated sugar

    1 C. brown sugar

   3 eggs (2 if using xxL)

   2 t. vanilla extract

Add Ins:  (Choose two or three to taste and/or dietary requirements)

  1 C. chocolate chips

  ½ C. chopped walnuts

½   C. chopped Pecans

  1 C. dried fruit (cherries, cranberries or currants)

Preparation

1.      Preheat the oven to 350 F

2.      Measure the oats, flour, cinnamon, and baking soda into a bowl, mix with a fork

3.      Cream butter and both sugars in a large mixing bowl until light and creamy

4.      Beat in eggs and vanilla

5.      Slowly beat in the dry ingredients

6.      Mix in chosen add-ins

7.   Drop batter by rounded  spoonfuls onto cookie sheets

8.      Bake 10-12 minutes

9.      Cool slightly then move to wire racks to cool

Italian Seafood Pasta

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Italians enjoy their surf and turf!  This plate includes: Shrimp, Mussels, Clams, Crab and Lobster. Prep time 5 minutes. Cooking time:  15-20 minutes from stove to table!  This recipe maybe used exclusively for any single item of seafood of your choosing. (ex. Only clams or mussels (use 2 lb.’s) or shrimp (Use 1 -2 lb’s).  Don’t forget to choose a wine

Serves 6 people

  • 4 garlic cloves (minced and set aside. use half for initial sauté, remaining half is added at the end or recipe.)
  • 1/2 cup Olive Oil
  • 1/2 onion chopped
  • 4 Tbsp Parsley ( chopped and set aside)
  • 360 g of Barilla Pasta (Spaghetti or Fettuccine)
  • 1 Tbsp salt
  • 1/2 pound cherry tomatoes (optional)
  • 1/2 lb Clams
  • 1/2 pound Mussels
  • 3/4 cup cream (optional)
  • 1-1/2 cup wine. (0ptional)
  • 1 Lobster Tail (meat loosened and removed from shell)
  • 1/2 pound Shrimp (peeled) or Pre-Cooked Shrimp
  • 1 pound Crab Legs
  • 1 tsp Salt & Pepper to taste.

BEGIN

In one large pan start to boil water.

Place clams and mussels in a colander, wash and scrub shells with cold water.

Second large pan: Healt 1/2 cup Olive oil on Medium heat with two garlic cloves for 3 minutes. Remove from heat.

Add onions,  1/2 lb. Raw Shrimp, Mussels and Clams (and tomatoes optional).  Return pan to medium heat. FYI: Immediately cover dish to avoid hot oil splatter. Pour cream and wine onto fish. Cook together for 3 minutes.

At this time remove pasta from box and add Pasta ( Barilla Spaghetti or Fettuccine) to salted (1 tbsp salt) boiling water allow to boil for 8 minutes.

Place loosened lobster meat from the lobster tail, Pre-cooked Shrimp, Crab and 2 minced garlic cloves and parsley to the cooking mussels and clams. Allow to warm together for 2 minutes.  Add 1 tsp Salt and Pepper to taste.  Cover remove turn off heat. Add 2 ladles of pasta water to simmering seafood.

Drain water from pasta and Add Pasta to seafood carefully turning both, incorporating seafood and pasta together for about 2-3 minutes.  Drizzle fresh oil on seafood and pasta garnish with chopped parsley.

Buon Appettito!

By Kimberly Crocker

La Focaccia Italiana

Most requested Italian Recipe!  Dalla cucina italiana…Buon Appettito!!!    

Delicious Focaccia from Puglia!

FOCACCIA…

A thick airy crust that can be served warm or cold. Very simple to make and can be prepared by hand, or with a kitchen mixer by using the bread hook and setting the mixer on stir in 5 minutes. The dough rises only for 1 hour and is ready for toppings and to placed in the oven where it takes only 15 minutes to bake!


Ingredients needed: Flour, Sugar, Water, Milk, Boiled Potato, Salt, Olive Oil, Butter, Yeast.  Those in the states will likely use Dry/ Dry Active Yeast, while in Europe Fresh Yeast (beer yeast)  is more readily available. I using Fresh Yeast skip to part two.  

FYI:  Careful to not combine hot milk or salt directly to the yeast as they will kill the yeast and the dough will not rise. 

Part One  In a bowl combine together with a fork the following ingredients and allow the starter dough to sponge for 20 minutes.  

  • 1 package  dry yeast ( for 1 cube beer yeast se recipe below as yeast is mixed directly in to flour with no preparation)
  • 1/3 cup warm water  ( room temperature to 110 F or 43 C)
  • 1/4 cup flour
  • 1/4 tsp sugar

The yeast mixture should have bubbled and increased in size.

Peel and boil 1 small potato, allow to cool.  Mash with a fork. The potato

Dough will rise to double it’s original slice and be supple to the touch

provides extra levitation to the dough and gives a nice crunch to the crust.  Potato to be added in Part Two.

Part Two

  • Yeast Starter or 1 cube fresh beer yeast crumbled,
  • 2 ¼ cup flour (500 grams)
  • 1 Potato, peeled, boiled, mashed (optional)
  • 1 c warm milk (110 F or 43 C) (or may substitute with water)
  • 1/4 tsp salt

Combine all ingredients in large bowl: Yeast, Flour, Potato, Milk, Salt  May use dough hook, kneading for 5 minutes, or knead by hand. Knead dough until texture of dough is supple and elastic, not sticky, for about 5 minutes. With a small amount of oil on your hands gently spread the oil onto dough ball, place into a large bowl and loosely cover bowl with plastic wrap, setting aside in a warm area to rise for 1 hours. 

 Part Three  Pre-Heat oven to 425 F

Generously grease cookie sheet with 1 tsp of butter.

Place risen dough onto cookie sheet and extend dough into any round or square form.

TOPPINGS

  1. Traditional Preparation: halved cherry tomatoes, inverted and gently pushed into extended dough.  Sprinkle on top of dough:   1/8 tsp oregano, 1 teaspoon Coarse Sea Salt, 1 Tbsp Parmesan Cheese, Drizzle ¼ cup Olive Oil.
  2. Try Focaccia with sliced onions spread over dough and gently pressed into dough with fingers. Add 1/8 tsp Oregano, 1/8 teaspoon Rosemary, 1 teaspoon Coarse Sea Salt, 1 Tablespoon Parmesan Cheese

Bake in preheated oven at 425 F  for 15 minutes. Before serving drizzle Extra Virgin Olive Oil over Focaccia for extra flavor.


By Kimberly Crocker

BUON APPETTITO!!!