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Healthy Mediterranean Cooking at Home

Category Archives: Cream


Mexican Summer Salad

Serves 6

Ingredients

3 Roma tomatoes, sliced
1 cucumber. peeled and sliced
4 very thin slices red onion, halved
2 tablespoons fresh lime juice
1 tablespoon finely chopped cilantro
1 tablespoon extra virgin olive oil
Sea salt
Cracked black pepper

Directions

Arrange the slices of tomato, cucumber, and onion in a serving bowl. Sprinkle with salt and pepper.

In a small bowl, combine the lime juice, cilantro, and oil. Drizzle over the salad. Let sit at room temperature for one hour before serving.

Creamy Coleslaw

Servings 6-8

Ingredients

16 ounces thinly shredded cabbage
1⁄4 cup thinly sliced green onion
1 cup shredded carrot
2 tablespoons honey
1/2 teaspoon salt
1/4 teaspoon fresh ground black pepper
1/2 teaspoon celery seed
1/2 cup mayonnaise
1/2 cup heavy cream (whipping)
1 1⁄2 tablespoons white wine vinegar
2 tablespoons lemon juice

Directions

In a large serving bowl, combine the coleslaw, carrots and green onions. Set aside.

In a separate bowl, combine the honey, salt, pepper, celery seed, mayonnaise, whipping cream, vinegar, and lemon juice, using a whisk.

Mix until all the ingredients are thoroughly combined.

Pour over the coleslaw mix, stir gently to mix. Refrigerate, covered. for several hours before serving.

Chicken Salad

6 servings

Ingredients

3 cups diced cooked chicken breast
1/2 cup chopped celery
1/2 cup chopped onion
1/2 cup mayonnaise
1/4 cup sour cream
1 tablespoon Dijon mustard
1 cup red grapes, cut in half
1 cup small pecan halves, toasted
1/4 teaspoon ground black pepper
Salt to taste

Directions

Mix the mayonnaise, sour cream and mustard together in a serving bowl Add the celery and onion; stir,

Add the chicken and mix carefully to keep the chicken from breaking up. Fold in the pecans and grapes. Adjust salt and pepper, if needed.

Cover and chill. Serve over lettuce.

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Grilled Tuna Au Poivre

Serves 2

Ingredients

1 tuna steak, about 8 oz; 1/2″ thick
1 tablespoon whole peppercorns, crushed
1 tablespoon butter, melted
Sea Salt to taste
Basil Parmesan Cream Sauce, recipe below

Directions

Heat an indoor grill pan over high heat. Brush the pan with the melted butter. Thoroughly pat the tuna steaks dry with paper towels.
Season the tuna steak lightly with salt and press in the crushed peppercorns on both sides of the tuna.


Grill the tuna steak for 2 minutes per each side. Give the tuna steak a quarter turn and grill two minutes. Turn the tuna steak over. Grill two minutes more. (For a total of 6 minutes.).
Place the tuna steak on a serving dish, cut in half and pour a little basil cream sauce over the tuna. Serve the remaining sauce on the side.

Basil Parmesan Cream Sauce

Ingredients

1 cup packed fresh basil leaves
1 clove garlic
1 tablespoon olive oil
½ teaspoon salt
1/2 cup light (half & half) cream
1 teaspoon lemon juice
1/3 cup grated Parmesan cheese

Directions

In a food blender, combine basil, garlic, salt and olive oil. Process for about 40 seconds, or until mixture begins to emulsify. Pour the light cream into the blender and pulse for 20 seconds to incorporate. Pour into a small saucepan and bring to a simmer over medium heat, be careful to not let the mixture boil. Turn off the heat and stir in the lemon juice and grated parmesan cheese. Set aside while you cook the tuna.

Sautéed Yellow Squash Noodles

Feel free to use cooked spaghetti in place of squash noodles.

2 servings

Ingredients

2 yellow squash
1 garlic cloves, finely chopped
3 tablespoons extra-virgin olive oil
2 tablespoons Parmesan cheese
Salt & pepper to taste

Directions

Use the thin julienne setting on a mandoline. a spiralizer or a sharp knife to slice the yellow squash into thin strips similar to spaghetti. Next, the “noodles” need to dry out or the texture will be mushy when you saute them. Ideally, leave them on your counter on double thickness of paper towels for at least 3 hours.

If you want to prep the dish in the morning for dinner, wrap the noodles in paper towels and place them in a plastic ziplock bag. After the noodles set and lose some of their moisture, warm the olive oil and garlic in a skillet and saute the noodles just a few minutes to heat and coat with oil. Season with salt * pepper and sprinkle with Parmesan. Serve with the grilled tuna and cream sauce.

Tomato Salad

4 servings

Ingredients

1 1 /2 tablespoons minced shallots
1 1/2 tablespoons red wine vinegar
14 teaspoon kosher salt plus more
1/4 teaspoon sugar
1/4 cup extra-virgin olive oil
3 large ripe beefsteak or heirloom tomatoes, cut into 1/2″ slices
1 tablespoon rinsed capers
Freshly ground black pepper
Fresh herbs to taste

Directions

Combine shallots, vinegar, salt, and sugar in a small bowl. Gradually whisk in oil to blend.
Set vinaigrette aside.
Arrange tomatoes on a large platter. Sprinkle capers over; season with salt and pepper. Scatter herbs on top. Whisk vinaigrette again and drizzle over the tomatoes before serving.


Sautéed Grouper In Shrimp Cream Sauce

2 servings

Sauce
1 large shallot, finely diced
1 tablespoon butter
3/4 cup white wine
1 tomato, peeled, seeded and diced
Pinch of salt and pepper
1 cup diced shrimp (about 6 large) (peeled and deveined)
1/4 cup heavy (whipping) cream
1/4 teaspoon each of white pepper and salt
5 or 6 leaves of fresh basil, torn into small pieces

Grouper
2 tablespoons each of butter and olive oil for sautéing
1 grouper fillet or other white fish fillets, about 8 oz
Flour
Salt and pepper for seasoning

Directions

In a saucepan, sauté the diced shallot in 1 tablespoon butter until tender. Add the wine, tomato, salt, and pepper.

Bring to a boil and let the broth simmer until reduced to about half. Add the shrimp and cream. Cook for about one minute or until the shrimp are barely done.

Set aside while you prepare the fish.

Put the butter and oil in a skillet large enough to cook the grouper. Season the fish with salt and pepper and lightly dust with flour.

When the butter sizzles, add the fish and cook on each side until cooked through and golden. Pour the shrimp cream sauce over the fish and garnish with basil.

Serve immediately.

Broccoli Sauté

Serves: 2

Ingredients

1 tablespoon olive oil
1 garlic clove, minced
3 cups broccoli florets
Zest and juice of one orange
Freshly ground black pepper and salt to taste
2 tablespoons toasted, slivered almonds

Directions

Heat the olive oil in a large, deep skillet over medium-low heat.

Add the garlic and cook for 1 minute.

Add the broccoli, salt, pepper, orange zest, orange juice and sauté with the olive oil and garlic mixture until the broccoli turns bright green and becomes tender.

Remove the skillet from the heat, sprinkle with toasted almonds and serve.


Most major scientific organizations encourage healthy adults to adopt a style of eating like that of the Mediterranean diet for prevention of major chronic diseases. Why? Because the Mediterranean diet incorporates the basics of healthy eating — along with the addition of olive oil and a glass of red wine — and other components that characterize the traditional cooking style of countries bordering the Mediterranean Sea.  Most healthy diets include fruits, vegetables, fish and whole grains, and limit unhealthy fats. Fatty fish — such as mackerel, lake trout, herring, sardines, albacore tuna and salmon — are rich sources of omega-3 fatty acids. Fish is eaten on a regular basis in the Mediterranean region. Be sure to add it to your diet on a regular basis.

Oven Baked Fish

 2 Servings

Ingredients

2 cod, haddock or salmon fillets, about 6 oz. each
3 tablespoons extra-virgin olive oil, divided
1 garlic clove finely grated
2 plum (Roma) tomatoes, seeded and chopped
8 green olives, sliced
2 sprigs fresh oregano sprigs
Sea salt and black pepper
1/2 cup fresh breadcrumbs

Directions

Preheat the oven to 350°F (180°C). Make the fresh bread crumbs from several slices of bread by processing in a food processor

Pat the fish dry with paper towels. Coat the bottom of a small baking dish large enough to hold the fish in a single layer with 1 tablespoon of the oil.

Place the cod in the dish. Drizzle with 1 tablespoon of the oil. Season the fish lightly with salt and pepper.

Place the tomatoes, olives, garlic and oregano leaves on top of the fish.

Combine the crumbs with the remaining 1 tablespoon of oil and use a spoon to sprinkle the bread crumbs evenly over the fish and vegetables.

Bake until the topping is golden brown and the fish is cooked about 20 minutes. Serve immediately.

Lemon Rice Pilaf

Servings:3- 4

Ingredients

1 tablespoon extra virgin olive oil
1 garlic clove, minced
1/2 sweet onion, finely chopped
1 1/2 cups long grain white rice (uncooked)
1 1/4 cups low-sodium chicken broth
1 cup water
½ teaspoon salt
1 large lemon to yield 1 teaspoon zest + 3 tablespoons lemon juice
4 tablespoons finely chopped parsley
Black pepper

Directions

Heat oil over medium heat in a saucepan. Add garlic and onion. Cook for 5 minutes or until tender.

Add rice, stir and cook about 2 minutes. Add broth, salt, and water. Place lid on, bring to a simmer then turn the heat down to low.

Cook for 12 minutes or until the water is evaporated. Remove the saucepan from stove and rest for 10 minutes with the lid on.

Remove the lid. Add the lemon zest, lemon juice, parsley and black pepper to taste. Stir well and serve.

Creamy Spinach

2 servings

Ingredients

1 tablespoon butter
1 small shallot. finely diced
1 clove garlic, minced
1 (10 oz) package frozen chopped spinach, thawed and drained or equivalent fresh
1-ounce cream cheese
1/4 cup heavy cream
2 tablespoons grated Parmesan cheese
Salt and pepper

Directions

Saute the garlic and shallot in the butter in a medium saucepan. Mix in the spinach and cook on low heat, covered about 5 minutes. Remove to a bowl and keep warm.

Add the cream cheese, heavy cream, and parmesan cheese to the saucepan. Cook on medium heat until the cream cheese is melted. Whisk until smooth.

Add salt and pepper to taste. Add the spinach mixture and mix well. Reheat over low until the spinach is hot. Serve immediately.


There was a time when seafood stews and chowders were the food of the poor. Fishermen would make a stew out of leftover bits of seafood, tails or heads. Seafood, today, can be quite expensive. To keep the cost down buy local varieties of seafood and those that are on sale. Combining easy to find fish fillets with small amounts of shrimp or clams creates a rich blend of flavor without costing too much money. Adding an assortment of fresh vegetables, simple herbs and seasonings can make endless combinations for seafood soups or stews. If you have fish stock, then use it in place of the chicken broth. I rarely have it and I like the taste of chicken broth in the recipe. Some cooks use bottled clam broth, but I find that on the salty side. The vinegar helps to perk up all the flavors in the stew.

This stew creates a hearty meal that can be prepared in advance of the dinner hour. A salad and toasted crostini slices can be good sides, if you think you need them. You can use this recipe as a basic model in which to add seafood and seasonal vegetables that you like to use. Give it a try for a dinner out of the ordinary.

Seafood Stew

Ingredients

3 tablespoons butter, divided
1 garlic clove, minced
1 large shallot, diced
1/2 cup chopped onion
1 cup chopped celery
1 thin carrot, diced
1/2 cup diced red bell pepper
2 cups cauliflower, cut into small florets
½ cup diced rutabaga (or potato)
2 cups homemade or store-bought low-sodium chicken broth
1 teaspoon seafood (Old Bay) seasoning
1/2 teaspoon dried thyme
1/4 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon crushed red pepper flakes (chili)
2 tablespoons apple cider vinegar
1 large plum tomato, seeded and diced
3 lbs firm boneless fish fillets (such as halibut, cod, red snapper, sea bass, grouper), cut into small cubes
8 oz medium shrimp, shelled, deveined and tails removed
1 cup heavy cream
1/4 cup minced fresh parsley

Directions

In a large saucepan over medium heat, melt 2 tablespoon butter. Add the onion, shallot and garlic. Saute for a minute or two and them add the carrot, celery and bell pepper. Cook until the vegetables are tender, 3-4 minutes. Add the rutabaga and cauliflower. Stir into the vegetables. Pour in the chicken broth and bring to a simmer. Cover the pan and cook the vegetables until the rutabaga and cauliflower are tender. Remove the cover and add the: salt, pepper, chili flakes, seafood seasoning, thyme, tomato and vinegar. Sir well.

Add the cream, fish cubes and shrimp. Cook stirring the mixture gently for 4-5 minutes or until the fish and shrimp are cooked. Add the parsley and remaining tablespoon butter, heating until the butter is incorporated. Serve in large individual pasta bowls.


My market had chicken cutlets on sale this week, so I took advantage of this sale. Several went into the freezer and dinner that night would be chicken cutlets. I wanted to make something a little different this time and decided on making some type of stuffing. Being economical, I looked to see what was hanging out in the refrigerator and found several slices of prosciutto and a package of Italian Fontina cheese. So that is how my Italian Codon Bleu happened. My husband liked it so much better than the ham and cheese version. Give it a try. You can substitute cooked pasta for the zucchini noodles if you like, but we are trying to each a few less carbs these days and zucchini is a great substitute. Give these recipes a try.

Italian Chicken “Cordon Bleu”

2 servings

Ingredients

Two 5 oz boneless chicken cutlets
4 slices prosciutto
2 slices Italian Fontina cheese, cut to fit the width of the chicken
1/2 teaspoon dried marjoram, divided
1/2 teaspoon coarse black pepper, divided
2 thin pats of butter

Directions

Place the cutlets between pieces of plastic wrap and pound lightly to even out their thickness.

Fit one slice of prosciutto over each cutlet. follow with a slice of cheese and then another slice of prosciutto on each cutlet.

Sprinkle each with 1/4 teaspoon marjoram and black pepper.

Roll the shirt sides in over the edges of the prosciutto and roll up the cutlets from the long side. Secure the rolls with several pieces of kitchen string.

Place the rolls in a small baking dish and place a thin pat of butter on top of each roll.

Bake in a preheated 375 degree F oven for 20 minutes or until the chicken registers 160 degree F on an instant read thermometer.

Serve the chicken rolls on top of the creamy zoodles or cooked pasta.

“Zoodles” In Garlic Butter Cream Sauce

2 servings

Ingredients

2 cloves garlic, minced
1/4 teaspoon red pepper flakes
1/4 teaspoon sea salt
4 tablespoons salted butter
1/4 cup heavy cream
2 tablespoons chopped parsley or basil
2 small thin zucchini or use cooked pasta

Directions

Spiralize the zucchini and place the zoodles on a paper towels to dry a bit.

In a medium skillet, heat the butter and garlic. Add the red pepper and salt. Cook until the garlic softens.

Add the heavy cream, whisk to combine. Once the cream is hot, add the zucchini and stir for several minutes to coat the zoodles in sauce and get them hot.

Add the parsley and remove from the heat.

Lemon Roasted Asparagus

This recipe makes 3-4 servings. I like to make extra because the leftover cooked asparagus are delicious in an omelet the next day.

Ingredients

1 lb asparagus
2 tablespoons olive oil
1/2 teaspoon lemon flavored sea salt
1/4 teaspoon coarse black pepper
1 teaspoon lemon zest

Directions

Trim the woody ends from the asparagus spears and place them in a baking dish. Pour the olive oil over the asparagus and sprinkle with the salt and pepper.

Bake the asparagus with the chicken rolls. they will both be ready about the same time.

Remove the baking dish from the oven and sprinkle the asparagus with lemon zest. Serve with chicken rolls.


Fish tacos are a favorite meal in our house. Just about any type of fish works in this recipe. I added the bell pepper topping because I think it helps make a tastier dish along with the Chipotle sauce.

Crispy Fish and Mini Bell Pepper Tacos

4 servings

Ingredients

1 pound fish fillets
1/2 cup heavy cream
1 large egg
1 teaspoon taco seasoning
1 cup all-purpose flour, low-carb flour or gluten-free flour
4 tablespoons vegetable oil, divided
1 cup sliced miniature sweet bell peppers
Tortillas (regular, low-carb or gluten-free), crispy or soft, see below
Chipotle Sour Cream, see recipe below and shredded lettuce or shredded cabbage

Directions

Pat the fish dry with paper towels. Cut the fish into two-inch pieces.

In a shallow dish, whisk together the cream, egg and taco seasoning. Place the flour in another shallow dish.

Dip the fish in the cream mixture and then into the flour. Repeat to coat the fish again in cream and flour. Place the breaded fish on wax paper or parchment.

Heat 3 tablespoons of the oil in a large heavy skillet over medium-high heat.

Add fish to the hot oil (working in batches, if necessary).

Cook for 3 to 5 minutes on each side or until golden. Drain on paper towels.

Drain the oil from skillet; wipe clean with a paper towel.

Add the remaining tablespoon of oil and the peppers to the skillet. Season with salt and pepper. Cook 2 minutes or until crisp tender.

Serve the fish with peppers, shredded lettuce and Chipotle Sour Cream in tortillas.

For crispy tacos:

Preheat the oven to 425 degrees F and drape the tortillas over the bars of the oven grill racks until they are crispy, about 5 minutes.

For soft tacos:

Heat the tortillas in the microwave for 30 seconds.

Chipotle Sour Cream

Ingredients

1/2 cup sour cream
1 teaspoon lemon juice
1 canned chipotle pepper in adobo sauce, minced
2 tablespoons adobo sauce from the can
Pinch of kosher salt

Directions

Stir together the sour cream, lemon juice, chipotle pepper and adobo sauce and mix well. Season to taste with salt; refrigerate until ready to serve.

Tomato, Cucumber and Avocado Salad

Ingredients

2 avocados
2 tomatoes, cored and diced
1 cucumber, peeled, seeded and diced
1/2 cup finely diced red onion
1 jalapeno pepper, seeded and minced
1/4 cup loosely packed chopped cilantro
1 tablespoon lemon juice
2 tablespoons olive oil
Kosher salt and freshly ground black pepper

Directions

Cut each avocado in half lengthwise and remove the pit. Carefully scoop the flesh from the shell and dice it.

Toss the diced avocado with the tomato, cucumber, onion, jalapeno, cilantro, oil and lemon juice. Stir to mix and season to taste with salt and pepper.



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