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Healthy Mediterranean Cooking at Home

Category Archives: zucchini

Shrimp Scampi

Be sure to purchase US wild caught shrimp for this dish.

2 servings

Ingredients

1 tablespoon butter
1 tablespoon olive oil
1 garlic clove, minced
1/4 cup dry white wine
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/2 teaspoon red pepper flakes
14 -16 extra-large shrimp, peeled and deveined
1/4 cup fresh parsley, chopped
1 tablespoon fresh lemon juice
1 teaspoon lemon zest

Directions

Heat the butter and oil in a saute pan.

Add the garlic and cook for 2 minutes. Add the wine, salt, black pepper, red pepper and cook for 2 minutes.

Add the shrimp and cook 2–3 minutes or until lightly pink. Turn the shrimp over and cook for another minute.

Remove the pan from the heat and stir in the parsley, lemon juice and lemon zest.

Mushroom Risotto

(2 large side-dish portions)

Ingredients

1 cup Arborio rice
2-3 cups chicken stock
1 cup mushrooms, rinsed and chopped
1 small onion, chopped
1 clove garlic, minced
1 cup grated Parmesan cheese
1 tablespoon unsalted butter
1 tablespoon olive oil
Salt and pepper to taste

Directions

Heat the chicken stock in a saucepan over medium-low heat, to keep warm.

Drizzle the olive oil over the bottom of a heavy bottomed pot, and place it over medium heat. Add the butter and allow to melt.

Add the garlic, onion and mushrooms and sauté until all are soft.

Add the Arborio rice and mix to coat with oil, allowing to cook for about one minute.

Ladle 1 cup of chicken stock over the rice, stirring until it is absorbed by the rice.

Continue adding chicken stock and stirring until the risotto is creamy and the rice grains are al dente – soft but a bit firm on the inside.

This will take about 15-20 minutes. Before serving, stir in Parmesan cheese and salt and pepper to taste.

Baked Zucchini with Parmesan

2 servings

Ingredients

1 medium zucchini, washed and trimmed
Olive oil
Salt and freshly ground black pepper
2 tablespoons freshly grated Parmesan cheese
1 garlic clove, minced

Directions

Preheat the oven to 400 degrees F (200 degrees C).

Cut the zucchini in half lengthwise. Cut each half in half again lengthwise. Then cut each piece in half crosswise for a total of 8 pieces.

Arrange the zucchini in an ovenproof dish large enough to hold them in a single layer. Lightly brush with the olive oil.

Season with the salt and pepper. Mix the Parmesan and garlic together; then sprinkle over the zucchini.

Bake for about 15 minutes, or until the zucchini are tender and the cheese is browned.

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World Pasta Day was brought into existence as part of the World Pasta Congress on the 25th of October in 1995. Experts from all over the world came together to promote the importance of spreading knowledge of the world’s numerous types of pasta. This organization uses World Pasta Day to promote the eating of pasta, along with its cultural and culinary importance.

Everything from encouraging consumers to try new pastas to providing important health information is part of their mission. Every country is encouraged to celebrate the day in their own way, while sharing the logo of the official organization and participating in the global strategy of World Pasta Day. One of the best ways to celebrate World Pasta Day is by preparing your favorite pasta at home. Here are a few of mine.

Stuffed Shells

3-4 stuffed shells per serving.

Ingredients

6 ounces jumbo pasta shells (21-22 shells)
2 tablespoons olive oil
1 leek, white and light green portion, finely chopped
2 medium garlic cloves, minced
1/2 teaspoon dried oregano
1 teaspoon kosher salt, divided, plus more for salting the water
1/2 teaspoon freshly ground black pepper, divided
1 pound (2 bunches) fresh spinach or Swiss chard, stems removed
1 cup whole-milk ricotta cheese (about 16 ounces)
1 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese, divided
1 large egg
2 cups Marinara or Basic Tomato Sauce

Directions

Wash the spinach or chard well, drain and spin in a salad spinner to remove most of the water. Cut the leaves into thin strips.

Heat the oil in a large frying pan over medium heat until shimmering. Add the leek and garlic and cook, stirring often, until the leek is softened.

Add the greens, oregano, ½ teaspoon of salt and ¼ teaspoon black pepper. Cook, tossing with tongs, until completely wilted.

Cover the pan and simmer until the leaves are very tender, about ten minutes. Pour into a mixing bowl to cool to room temperature.

Bring a large pot of salted water to a boil over high heat. Add the pasta shells, stir, and cook until al dente, about 10 minutes.

Place a colander in the sink and drain the shells. Transfer the shells to a kitchen towels on the counter and set aside to cool.

Mix the ricotta, mozzarella cheese, 1/4 cup of the Parmesan cheese, the egg, the remaining 1/2 teaspoon salt and the remaining 1/4 teaspoon of black pepper together in a mixing bowl. Stir in the cooled, cooked greens.

Heat the oven to 375°F and arrange a rack in the middle.

Evenly spread 1 cup of the tomato sauce on the bottom of an oiled 13-by-9-inch baking dish.

Fill the shells with about 2 tablespoons of the ricotta mixture and place in a single layer, open side up, in the baking dish.

Pour the remaining tomato sauce evenly over the shells and sprinkle with the remaining 1/4 cup Parmesan cheese.

Cover the dish with foil.

Tip: I always spray the side of the foil that will touch the food with cooking spray to keep the food from sticking to the foil during baking.

Bake the shells until the sauce just starts to bubble around the edges, about 20 minutes.

Remove the foil and continue baking until the sauce is bubbling vigorously and the edges of the pan have started to brown, about 10 minutes more.

Remove from the oven and let cool 5 minutes before serving.

Orecchiette with Broccoli Rabe and Italian Sausage

8 servings

Ingredients

1 tablespoons olive oil
4 garlic cloves, peeled and chopped
1 pound lean Italian sausage, a combination of hot and sweet according to your taste, cut into bite-size pieces
Salt and pepper to taste
1 pound orecchiette pasta
1 bunch broccoli rabe
½ cups pasta water
1/2 cup freshly grated Pecorino Romano cheese

Directions

Wash broccoli rabe in several changes of cold water. Cut off the bottom tips on the stalks and cut each stalk into one inch lengths.

Heat oil and stir in garlic in a large saute pan over medium heat. Add the sausage and saute until meat is brown.

Boil a large pot of water, add salt and pasta. Add the broccoli rabe during the last two minutes of the pasta cooking time.

Reserve 1/2 cups of pasta cooking water.

Add the pasta water to the cooked sausage and raise the heat and cook until the sauce is hot.

Drain orecchiette and broccoli rabe and add to the sausage sauce in the skillet.

Using a wooden spoon, toss together for 1 minute. Remove from the heat and pour into a large serving bowl.

Sprinkle with Pecorino Romano cheese.

Creamy Zucchini Pasta

Serves 2-3

Salt to taste
8 ounces penne or other short pasta
2 tablespoons butter
2 tablespoons olive oil
2 cloves garlic, finely chopped
1 small sweet onion
1/2 teaspoon chile flakes
1 large zucchini, about one pound
1/2 cup heavy cream
1/2 cup grated Parmesan cheese
1/2 cup chopped fresh basil or a combination of herbs you like

Directions

Bring a large pot of salted water to a boil. Cook the pasta al dente. Drain.

Slice the zucchini into ½ inch circles and then cut each circle into little logs.

Cut the onion in the same manner, so that the pieces are about the same size as the zucchini.

Heat the butter and olive oil in a large skillet over medium heat. Add the onion and cook until tender, about 3-4 minutes.

Add the garlic, stir and, then, add the zucchini.

Cook over low heat, stirring occasionally, until cooked through and tender. Do not let it brown.

Add the chile flakes and stir. Add the cream. Season with salt and pepper. Let cook on low heat until thickened a bit.

Stir the basil into the sauce, add the cooked pasta and let the pasta cook in the sauce for a minute or two.

Turn off the heat. Toss with the Parmesan cheese and serve.

Eggplant Sauce Over Pasta

Serves 8

Ingredients

2 medium eggplants, peeled and cut into 3⁄4″ cubes
5 tablespoons extra-virgin olive oil
Kosher salt and freshly ground black pepper, to taste
1 small onion, minced
1/2 teaspoon crushed red chile flakes
5 cloves garlic, minced
1 (28-oz.) can whole peeled Italian tomatoes, undrained and crushed by hand
1 lb. bucatini or spaghetti pasta
1/2 cup shredded fresh basil leaves
Fresh Burrata or Ricotta cheese

Directions

Heat the oven to 500º F.

Place the eggplant into a bowl and drizzle with 4 tablespoons of olive oil. Toss to combine and season with salt and pepper.

Transfer the eggplant to 2 baking sheets and bake, turning occasionally, until soft and caramelized, about 20 minutes.

Transfer to a rack; set aside.

Heat the remaining oil in a large pot over medium heat. Add the onions and cook, stirring, until soft, about 10 minutes.

Add the chile flakes and garlic and cook, stirring, until garlic softens, about 3 minutes.

Add the tomatoes, season with salt and cook until heated through, about 5 minutes.

Bring a large pot of salted water to a boil. Add the pasta and cook, stirring occasionally, until just al dente, about 9 minutes.

Drain the pasta and transfer to the pan with the tomato sauce. Stir in the roasted eggplant and basil. Toss to combine.

To serve, transfer pasta to a serving platter and garnish with the Burrata cheese.

Pasta Roll-Ups

8 servings

Ingredients

2 tablespoon extra-virgin olive oil
1 onion, finely chopped
2 cloves garlic, minced
2 lbs lean ground turkey, beef or pork
2 teaspoons dried Italian seasoning
Two 28-oz containers whole tomatoes in juice
1 1/2 teaspoons salt
16 dried lasagna noodles
Two 10-oz boxes frozen chopped spinach, thawed
Two 15-oz containers ricotta cheese
2 eggs
2 cups shredded mozzarella cheese

Directions

In a large skillet, heat the olive oil over medium. Add the onion and cook until softened, about 5 minutes.

Add garlic and cook another minute.

Turn heat to medium-high and add the ground meat, breaking it up with a spatula until the meat shows no sign of pink.

Stir in the Italian seasoning, then add tomatoes and salt.

Reduce heat to medium-low, stir, cover and let simmer for 20 minutes, occasionally stirring and breaking up tomatoes with a wooden spoon.

Bring a large pot of water to boil. Cook pasta al dente according to package directions, drain and place the noodles on kitchen towels to cool.

Preheat the oven to 400°F.

Squeeze all remaining moisture from the thawed spinach and place in large bowl.

Add ricotta cheese, eggs and a 1/2 cup mozzarella cheese to the bowl. Stir until combined

Spread 2 cups of the tomato sauce in the bottom of a large baking dish.

Lay a cooked lasagna noodle flat in front of you. Spread a tablespoon of ricotta mixture across the noodle and roll it up.

Place the rolled pasta seam side down in the baking dish. Repeat with remaining noodles.

Spread remaining tomato sauce over roll-ups, then top with remaining mozzarella cheese.

Bake, covered with foil, for 20 minutes. Remove foil and bake for 10 minutes.


A few weeks back I shared with you my initiation into spiralizing vegetables as part of my goal to add more vegetables to my family’s diet. I made an Italian Scampi dish then, and tried a few more Italian dishes after that. All good. This week, I am thinking Asian – Japanese style – and created a teriyaki beef tenderloin steak and stir fried vegetable combination. Give it a try. this recipe is for two servings. It can be doubled or tripled.

Zucchini Noodle Stir Fry

The sauce really needs the heat from the red pepper flakes to make a rounded sauce. Try not to leave it out.

Ingredients

Stir-fry Sauce
2 tablespoons fresh cilantro, finely chopped
2 teaspoons rice vinegar
2 teaspoons sesame oil
1 tablespoon soy sauce
1 tablespoon dry sherry or Chinese rice wine
1 tablespoon oyster sauce
1 clove garlic, minced
3/4 teaspoon crushed red pepper flakes
1 tablespoon packed brown sugar

Vegetables
2 medium zucchini, spiralized
Half of a large red bell pepper, stemmed, seeded and cut into very thin strips
Half yellow onion, sliced thin
1 small carrot, shredded
1 teaspoon grated fresh ginger
1 tablespoon peanut oil

¼ cup water
1 teaspoon cornstarch

Directions

In a mixing bowl, combine the stir-fry sauce ingredients and set aside.

Whisk together the water and cornstarch in a small bowl; set aside.

Heat 1 tablespoon peanut oil in a large skillet or wok. Add ginger, bell peppers, carrot and onion.

Cook, stirring occasionally, until vegetables are crisp-tender, about 4 minutes.

Add the cornstarch mixture to the skillet and cook, stirring constantly, until sauce has thickened, about 30 seconds.

Add zucchini noodles and stir just until hot.

Teriyaki Beef

Ingredients

Teriyaki Sauce

Ingredients

1 cup water
1/3 cup soy sauce
3 tablespoons mirin (Japanese wine)
1 tablespoon cornstarch (dissolved in ¼ cup water)
1 tablespoon sesame oil
4 tablespoons brown sugar (adjust sweetness according to your liking)
1/2 teaspoon freshly ground black pepper
2 slices ginger
2 cloves garlic (minced)
1/2 onion (small, don’t chop)

Steak

2 beef tenderloin steaks (1 inch thick about 4 oz each)
1 tablespoon sesame oil
1/4 cup store-bought or homemade teriyaki sauce (recipe above)

Directions

Teriyaki Sauce

In a saucepan mix together water, soy sauce, mirin, sesame oil, brown sugar, black pepper, ginger, garlic, onion (don’t chop) and bring to a boil.

Once boiling, add cornstarch mixture, simmer until the consistency is thick.

Remove ginger and onion from the sauce and set aside to come to room temperature.

When cool, pour ¼ cup teriyaki sauce over the steaks and let marinate for about one hour..

Beef Tenderloin

In a small heavy skillet, heat the sesame oil.

Cook the beef steaks for 3 minutes on each side.

Place on a plate and let the steaks rest for 5 minutes. Serve with the stir-fry vegetable dish.


Grilled Beef Fajitas

6 servings

Ingredients

Marinade
1 large clove garlic, chopped
1 teaspoon salt
1 jalapeno pepper, finely diced
2 teaspoons ground cumin
2 tablespoons extra virgin olive oil
2 tablespoons fresh lime juice

2 boneless ribeye steaks, about 12-14 oz each

Fajitas
2 red sweet bell peppers, cut in half and seeded
1 whole red onion, peeled and sliced into three circles
1/4 cup cilantro, chopped
1/2 cup prepared salsa, warmed
12 tortillas
Fresh lime juice
1/2 cup sour cream
Guacamole and lime quarters, to serve on the side

Make the marinade:

In a large resealable plastic bag, combine the garlic, salt, 2 tablespoons lime juice, jalapeno, cumin and olive oil.

Remove as much fat as possible from the steaks.

Add the steaks to the bag, seal and toss to coat well. Marinate and refrigerate early in the day.

Preheat an outdoor grill and oil the grill grates. Remove the steaks from marinade; discard marinade.

Grill the steaks over medium-high heat 3 minutes per side for medium-rare; set aside on a plate and cover with foil.

Lower one side of the grill to medium-low. Spray the vegetables with olive oil cooking spray and cook bell peppers halves and onion slices about 5 minutes, or until the vegetables softened and have a few grill marks..

Wrap tortillas in foil; place on the back of the grill or the bun warmer to heat about 5 minutes before serving

Slice the steaks thinly across the grain. Slice the vegetables. Place in a serving bowl and mix with the warmed salsa. Add cilantro and mix well.

To assemble fajitas:

Spread tortillas with the steak and vegetable mixture, top with a little sour cream and serve with lime quarters and guacamole on the side.

Mexican Beans

The beans taste better if made the day before serving.

Ingredients

To cook the beans

! ½ cups orca beans (white and black colorings), washed
1 onion, quartered
3 cloves garlic
1 teaspoon kosher salt
1/4 cup chopped cilantro

To finish the bean dish

½ cup finely diced onion
½ cup finely diced celery
½ cup finely diced red bell pepper
1 garlic clove, minced
1 tablespoon olive oil
½ teaspoon chili powder

Directions

Place the beans in a medium-sized saucepan and cover with cold water by two inches high. Cover and soak overnight.

The next day, add the onion, garlic and salt to the soaking liquid and bring to a boil.

Lower the heat to a simmer and cook for about 60 minutes or until tender.

Chill the beans overnight in the refrigerator in their cooking liquid.

The next day, drain the beans. Stir in the cilantro and set aside.

Heat the oil in a large skillet. Add the onion, celery, bell pepper, garlic and chili powder. Saute until tender, about 10 minutes.

Add the beans and heat. Serve as a side dish.

Creamy Coleslaw

Ingredients

1/2 of a whole cabbage (8 oz), sliced thin
2 tablespoons minced red onion
2 teaspoons sugar
1/2 teaspoon each salt and pepper
1/4 teaspoon celery seed
4 tablespoons mayonnaise
4 tablespoons heavy cream
1 teaspoon white wine vinegar
2 teaspoons lemon juice

Directions

In a large bowl combine the onion, sugar, salt, pepper, celery seed, mayonnaise, whipping cream, vinegar and lemon juice, using a whisk to thoroughly combine the ingredients.

Add the thinly sliced cabbage, stir gently to mix.

Cover and refrigerate for at least 1 hour.

Mediterranean Swordfish Kabobs

6 servings

Ingredients

1/4 cup extra virgin olive oil
2 tablespoons fresh lemon juice
1 teaspoon dried oregano
1/2 teaspoon lemon peel
½ teaspoon dried granulated garlic
1/2 teaspoon dried rosemary
1/2 teaspoon sea salt
1/2 teaspoon coarse black pepper
1 1/2 lbs swordfish fillets, cut into one inch cubes
1 zucchini, cut into one inch circles
1 red bell pepper, cut into one inch squares

Directions

Zest the lemon and then juice it, reserving 2 tablespoons juice.

Mix the olive oil, lemon juice, oregano, lemon zest, rosemary, garlic, salt and pepper in a resealable plastic bag or a glass dish.

Add swordfish cubes, zucchini and bell pepper; toss to coat. Marinate at room temperature 30 minutes, turning occasionally.

Prepare an outdoor grill and oil the grill grates.

Thread the swordfish, zucchini and bell pepper on skewers, alternating them, with a little space between each piece. Brush the skewers with any remaining marinade.

Cook over medium heat about 5 minutes per side or until cooked to your taste. Slide the kabobs off the skewers onto a serving plate to serve.

Easy Cucumber Salad

6 servings

Ingredients

3 cucumbers, peeled
1/2 red onion, finely diced
Salt and pepper to taste
Ranch dressing

Directions

Cut the cucumbers into ½ inch thick circles and arrange in a serving dish. Sprinkle with salt and pepper.

Sprinkle the chopped red onion over the cucumbers. Drizzle your favorite ranch dressing over the cucumbers and onion.

Can be refrigerated for a short time or serve immediately.


I have been fascinated by the spiralizer vegetable craze. So I bought an inexpensive spiralizer to try my hand at making zucchini noodles to see what all the fuss is about. I read the tips that came with the gadget and watched a video, so I would get it right. This little spiralizer did an excellent job and I had no difficulty operating it.

Some tips I picked up:

Spiralizers work best with straight vegetables, so you may have to trim them or cut them in half.

In order to get long spirals, the vegetable should be at least an inch and a half in diameter.

After washing the produce cut one end off and keep one end uncut to use to grip the vegetable.

Zucchini is a watery vegetable. After you spiralize the zucchini, dry them off with a paper towel. I made the spirals in the morning and let them sit on a double thickness of paper towels until it was time to cook. They were nice and dry and could be cooked al dente.

I gave some thought to what would work well for a topping over zucchini noodles and decided on an Alfredo sauce with shrimp. You could also use chicken. This is a whole new food world to explore.

Shrimp Alfredo Over Zucchini Noodles

For 2-3 servings

Alfredo Sauce
2 tablespoons butter
1 clove garlic, grated
1/2 cup heavy cream
2 ounces low-fat cream cheese, softened
1/4 teaspoon black pepper
1/4 teaspoon sea salt
1 cup freshly grated Parmesan cheese, plus extra for serving
Chopped parsley for a garnish

Shrimp
1 tablespoon butter
2 cloves garlic, minced
1/4 teaspoon red pepper chili flakes
1 pound large shrimp (16-20) peeled, deveined, no tails
1/4 teaspoon sea salt
1/4 teaspoon black pepper

Zucchini Noodles
3 medium zucchini, about 7 inches long and about 2 inches wide
1 tablespoon butter

Directions

Cut the base end off the zucchini and use the other end to hold while the zucchini turns in the gadget. Place the zoodles on a double thick layer of paper towels to dry.

Alfredo Sauce
In a medium saucepan melt the butter then add the grated garlic and cook for 2 minutes over medium heat.

Add all of the other ingredients except for the Parmesan cheese and  parsley.

Whisk vigorously until the cream cheese melts and the sauce is smooth.

Add the Parmesan cheese and cook for 3 to 5 minutes until it is melted and just starts to thicken.

Stir often until smooth, then remove from the heat, covered, until the shrimp are cooked.

Zucchini Noodles
In a large skillet, heat the butter and then add the zucchini noodles, Toss for 2-3 minutes.

Taste the noodles to determine consistency – should be “al dente”.

Place the zoodles on a platter and pour one small scoop of Alfredo sauce over them and set aside.

Shrimp
In same skillet that the zucchini was cooked in, melt the butter and add the garlic and red pepper flakes.

Sauté for 2 minutes until fragrant.

Salt and pepper the shrimp and then add them to the garlic butter and cook for 2 minutes on each side.

Add a small scoop of sauce to the pan and swirl the shrimp in the sauce. Pour over the zoodles on the platter.

Sprinkle with chopped parsley and extra Parmesan. Pour the extra sauce into a small serving dish and serve alongside the platter.

A tomato salad was a nice side for this dish.

 


Zucchini Fritters

These fritters are also delicious with a sunny-side egg on top for a great lunch.

Ingredients

1 medium zucchini
1 teaspoon coarse sea salt
2 large eggs
2 medium scallions, minced
1 teaspoon lemon zest
½ teaspoon black pepper
1/2 teaspoon baking powder
2 tablespoons flour
1/4 cup shredded cheddar cheese
Olive Oil for frying

Directions

Chop the zucchini into very small pieces. For this dish, I prefer chopped zucchini as opposed to grated for a better taste.

Put the zucchini in a colander and sprinkle with the teaspoon of salt.

Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes. Turn the zucchini out onto paper towels.

Squeeze the zucchini in the paper towels to rid them of moisture and place into a medium-sized mixing bowl.

Add the eggs and scallion to the zucchini and mix together.

In a small bowl, add the rest of the dry ingredients and stir together. Add them to the zucchini and mix thoroughly.

Heat a medium to large pan over medium – high heat. Pour in enough oil to completely cover the bottom surface of the pan.

When little bubbles appear, the oil is hot enough.

Stir the zucchini mixture again and use a 1/4 cup measuring cup to scoop up the batter and then level it off.

Pour the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula.

Cook for three minutes adjusting the heat up or down as needed, then turn, cooking for another three minutes.

Add more oil to the pan as needed to prevent sticking. Drain the zucchini fritters on a paper towel before serving.

Roasted Fennel and Leeks

This side goes so well with oven baked or grilled fish or chicken. Fennel bulb, which looks like a cross between an onion and the base of a celery bunch, has a sweet, anise-like flavor which mellows when roasted.

Ingredients

2 fennel bulbs, sliced into eighths, fronds reserved
2 large leeks, light green and white part only, cut into thin rounds
2 garlic cloves
Olive oil
Salt and pepper
Zest of one lemon and 1 teaspoon juice

Directions

Heat oven to 425 degrees F.

Combine the fennel, leek, garlic, oil, salt and pepper to taste in a shallow roasting pan; toss to coat fennel evenly.

Roast the fennel mixture, stirring midway through cooking, until softened, nicely browned and caramelized, about 40 minutes.

Add lemon zest and juice; toss to coat. Place in a serving dish; garnish with a few fennel fronds.

Jicama French Fries

Jicama (HEE-kah-ma) is an edible root vegetable native to Mexico that many people describe as being a cross between an apple and a turnip. Low in calories but rich in fiber, jicama is considered a superfood along with kale, acai berries and quinoa.

Servings 4 people

Ingredients

1 medium jicama
1/2 teaspoon salt for boiling
1/4 teaspoon garlic powder
1/2 teaspoon cumin
1/2 teaspoon smoked paprika
1/4 teaspoon granulated onion
¼ teaspoon cayenne pepper
1/2 teaspoon seasoning salt
2 tablespoons peanut oil or oil of choice, plus more if frying

Directions

Combine the spices and seasonings in a small bowl.

Peel the jicama and slice into french fry pieces.

Sprinkle 1/2 teaspoon sea salt into a wide deep skillet of water. Bring to a boil.

Add the jicama and when the water returns to a boil, cook the jicama fries for 10 minutes.

Drain in a colander. Place the fries on paper towels to dry.

You can prepare these in either of two ways.

Pour oil into a large skillet to cover the bottom of the pan. Heat until hot and add the jicama fries.

As each side turns brown, turn the fries until they are brown on all sides. Remove to paper towels to drain.

OR

Turn the oven to 425°F and when the temperature is reached, place the jicama fries in a large shallow dish.

Coat with the 2 tablespoons of peanut oil and then with the spice mixture.

Spread the fries onto an oiled baking pan.

Bake for 40-45 minutes, turning halfway through baking time, until the fries are crisp.

Tzatziki Cucumber Salad

This salad goes very well with grilled lamb chops or grilled fish.

Ingredients

2 medium cucumbers, peeled
½ teaspoon sea salt

Dressing

1 cup plain Greek yogurt
¼ cup sour cream
¼ of a sweet onion, finely chopped
½ tablespoon white wine vinegar
½ tablespoon olive oil
½ tablespoon fresh lemon juice
1 garlic clove, grated
½ teaspoon dried dill weed
¼ teaspoon salt
¼ teaspoon black pepper

Directions

Cut the peeled cucumber in half lengthwise and remove the seeds.

Cut each half into ½ inch thick slices (half moons). Place in a colander and sprinkle with the salt. Toss gently to evenly distribute the salt.

Let the cucumbers drain while you make the dressing.

Make the dressing by combining all the ingredients in a storage bowl with a cover.

Place the salted cucumbers on several thicknesses of paper towels and squeeze gently to rid them of extra moisture.

Add them to the dressing and mix well. Cover the bowl and chill several hours before serving.


We have salmon for dinner on a regular basis because we like and appreciate that it is a healthy food option. I am not a fan of cooking something the same way all the time, so I am always trying new ways to prepare this fish. I experimented with some different spices and seasoning, added nuts and came up with the recipe below. We really liked this version. We are also trying to incorporate more seasonal vegetables in our meals and trying to prepare them in healthier ways. Oven baked zucchini fries were delicious and turned out crispy with the Parmesan coating. Spaghetti Squash is in season and makes a delicious side dish with Italian flavors.

Pecan-Crusted Salmon

For 2

Ingredients

2 salmon fillets, about 6 oz. each
Seafood seasoning ( such as Old Bay)
4 tablespoons finely chopped raw pecans
1 teaspoon Dijon mustard
1 teaspoon mayonnaise

Directions

Thaw salmon overnight in the refrigerator, if it is frozen.

At least 30 minutes before you plan to cook, take the salmon out of the refrigerator.

Coat a small baking dish with olive oil cooking spray, place the fish in this dish and let the fish come to room temperature.

Sprinkle the fish lightly with the seafood seasoning.

Preheat the oven or toaster oven to reach a 425F/220C temperature a half hour before you plan to cook.

Mix together the Dijon mustard and mayonnaise in a small bowl and use a rubber scraper to spread it over the surface of the salmon.

Press the pecans onto the top of the fish with a little pressure so they stick to the topping.

Roast the salmon for about 15 minutes. (Don’t overcook; the fish will continue to cook for a few minutes when you take it out of the oven.)

Zucchini Parmesan Oven Fries

Ingredients

2 medium zucchini
Kosher salt
1 egg, beaten
1 cup grated Parmesan cheese
Olive oil

Directions

Cut each zucchini in half and each half into quarters.

Place the zucchini in a plastic zip-lock bag and add a little salt. Seal and shake the bag to coat the zucchini pieces.

Place them on paper towels to drain for several hours. Reserve the plastic bag.

Oil a large baking sheet with sides. Use the same oven temperature as the salmon.

Place the egg in a shallow dish and the Parmesan cheese in the bag that held the zucchini quarters.

Dip the zucchini in the egg and place in the bag with the cheese. Shake the bag and place the zucchini on the prepared baking sheet.

Repeat with all the zucchini.

Place the pan in the oven 10 minutes before the salmon will need to go in the oven.

Bake 10 minutes and turn the squash over when you place the salmon in the oven. Bake for 10-15 minutes more or until they are crispy.

Spaghetti Squash Aglio e Olio

Spaghetti squash makes an excellent substitute for thin noodles. It is best to cook the squash earlier in the day or the day before.

Ingredients

1 spaghetti squash, about 3 lbs.

Preheat the oven to 375°F and halve the squash lengthwise. Use a spoon to scoop out and discard the seeds from the middle of each half.

Arrange the squash in a baking dish, cut sides down. Pour 1 cup of water into the dish and bake until just tender, 30 to 35 minutes.

Run a fork through the flesh to separate the spaghetti like strands. Turn them into a storage container.

When ready to cook:

Heat 2 tablespoons of olive oil in a large skillet and add 2 crushed garlic cloves.

When the garlic turns golden, remove it from the pan and discard.

Add the spaghetti squash and toss in the oil. Add crushed red chili flakes, black pepper and salt to taste. Serve immediately.



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