Happy New Year Everyone!

December 31, 2010 at 11:24 PM | Posted in Uncategorized | Leave a comment


Sesame-Topped Salmon With Asian Noodle

December 31, 2010 at 10:16 AM | Posted in salmon | Leave a comment

Had some extra Salmon and came across this recipe. Sounded too good not to pass along! Used Whole Wheat Soba Noodles to save on calories and carbs.

Sesame-Topped Salmon With Asian Noodles

* 4 salmon fillets
* 2 tbsp sesame oil
Sesame seeds
*  Juice of 1 lime
* 2 tbsp light soy sauce
*  Small pack of coriander (fresh)
* 250 g fresh noodles
* 100 g asparagus
* 1 chilli
* 1 tsp clear honey

1. Brush 4 salmon fillets with sesame oil and sprinkle with sesame seeds.
2. Cook under a preheated grill for 10 minutes.
3. Meanwhile, make a dressing by mixing 2 tbsp sesame oil, juice of 1 lime, 2 tbsp light soy sauce, 1 tsp clear honey, 1 chilli, deseeded and chopped, and ½ small pack of coriander, chopped.
4. Cook the noodles and asparagus tips for 3 minutes in boiling, salted water.
5. Drain and toss with the dressing and serve with the salmon fillets.
6. Garnish with the rest of the coriander and serve with extra light soy sauce.
Each serving contains

370kcal, 19% of your GDA
2g, 3% of your GDA

22g, 32% of your GDA

4g, 20% of your GDA

1.5g, 25%

Eggplant Polenta Stack

December 30, 2010 at 7:12 PM | Posted in diabetes, low calorie, low carb, vegetables | Leave a comment

For the Veggie lovers!
Eggplant Polenta Stack
Yield: 4 servings


* 8 slices (3/4 inch) eggplant (about 1 pound)
* 2 egg whites, lightly beaten or 1/4 cup no-cholesterol real egg product
* 1/2 cup Italian-seasoned dry bread crumbs
* 1/4 cup grated Parmesan cheese
* Olive oil cooking spray
* 1 package (16 ounces) prepared Italian-herb polenta, cut into 8 slices
* Salt and pepper, to taste
* 2-4 ounces reduced-fat feta, or goat, cheese, crumbled


1. Dip eggplant slices in egg whites and coat with combined bread crumbs and Parmesan cheese. Spray large skillet with cooking spray and heat over medium heat until hot. Cook eggplant until browned on the bottom, about 10 minutes; spray tops of slices with cooking spray and turn. Cook until eggplant is tender and browned on other side, about 10 minutes longer.
2. Arrange eggplant in baking pan; top each slice with a slice of polenta and tomato. Sprinkle tomatoes with salt and pepper; sprinkle stack with feta cheese.
3. Bake at 450 degrees F. until tomatoes are hot and cheese lightly browned, about 10 minutes.

Nutritional Information (Per Serving)
Calories:    222
Protein:    10.9 g
Sodium:     624 mg
Cholesterol:    9 mg
Fat:     4.5 g
Carbohydrates:     35 g
Exchanges:     1 Vegetable, 2 Bread/Starch, 1 Fat

Salmon Fillet with…

December 30, 2010 at 6:50 PM | Posted in Aunt Millie's, diabetes, fish, Kraft Cheese, low calorie, low carb, salmon | Leave a comment

Today’s Menu: Baked Salmon Fillet w/ Mac and Cheese and Aunt Millie’s Whole Grain Bread.

Had a Salmon fillet from my Meijer grocery run yesterday. Lightly rubbed with Extra Virgin Olive Oil and seasoned with Sea Salt, Pepper, and sprinkled with Parsley. Baked at 400 degrees for 14 minutes. Served with Kraft Velveeta 2% Shells and Cheese along with Aunt Millie’s Whole Grain sliced bread.

Food Feuds Cincy Style!

December 30, 2010 at 12:10 PM | Posted in dessert | Leave a comment

The taste-off competition including ice cream from the two Cincinnati companies airs at 10 p.m. Dec. 30.

In Cincinnati, the ice cream may be cold, but this rivalry is steaming hot! Graeter’s and Aglamesis have been churning out chocolate chip ice cream the old-fashioned way for over 100 years, and the good people of Ohio are divided. Take a step back in time as Michael Symon learns the techniques that give each hand dipped scoop that unmistakable flavor and he crowns a champion of the chip!
Aglamesis vs. Graeter’s.

It’s one of the great divides in Cincinnati food culture.

Perhaps not as deep and profound as the Skyline-Gold Star schism, but it’s a defining preference between two delicious choices.

So it made sense for a new Food Network show called “Food Feuds” to come here and attempt to choose between the two companies’ chocolate chip ice creams.

The show’s concept, like so many food shows, is a competition: It finds food rivalries in cities around the country and then comes in and creates a show to “settle” them.
Area ice cream makers Graeter’s and Aglamesis Brothers will be featured on “Food Feuds,” a new show on television’s Food Network.

“The showdown becomes a family affair when the fourth generation of the Graeter’s family takes on the third generation of the Aglamesis Brothers Ice Cream,” said a release from Graeter’s.

The television show is hosted by Cleveland-native Michael Symon of “Iron Chef America.” “Food Feuds” visits rival food institutions that each claim the best dish and sets up the competitions. The show’s crew visits two new cities each week.

The show stars Michael Symon, an Ohioan who owns several restaurants in Cleveland. He won the Food Network’s “The Next Iron Chef” in 2007, which makes him a superstar of the network.

Rainbow Trout and…

December 29, 2010 at 6:21 PM | Posted in low calorie, low carb, potatoes | Leave a comment

Today’s Menu: Rainbow Trout w/ Baked Potato and Harvest Grain Loaf Bread.

I hit the local Meijer Store today and found some more beautiful Rainbow Trout fillets. I rolled the fillet in a Whole Wheat Flour/Breadcrumb mixture and seasoned with Sea Salt and Pepper then fried with Extra Virgin Olive Oil. As sides had a baked Potato and from the Kroger Bakery Harvest Grain Loaf Bread.

Pan-Sauteed Chicken with Vegetables & Herbs Recipe

December 28, 2010 at 8:39 PM | Posted in chicken, spices and herbs, vegetables | 1 Comment

Pan-Sauteed Chicken with Vegetables & Herbs Recipe

Pan-Sauteed Chicken with Vegetables & Herbs Recipe
Chicken breasts, sauteed until golden brown in the skillet, are finished in the oven with potatoes, onions, carrots and fresh herbs. There are various versions of this recipe all are basically the same and can be found on many cooking web sites. When I made this earlier for dinner I used boneless chicken breasts. Great tasting and very filling.

* 4 Servings

* 1/8 teaspoon Ground Black Pepper
* 1/8 teaspoon Paprika
* 2 tablespoons all-purpose flour
* 4 bone-in Chicken Breast halves (about 2 pounds)
* 2 tablespoons Extra Virgin Olive Oil
* 1 pound New Potatoes, cut into quarters
* 1 small package Portabella Mushrooms cut in half
* 8 ounces fresh whole Baby Carrots (about 16), green tops trimmed to 1-inch-long
* 1 1/2 cup Swanson® Chicken Broth or Stock
* 3 tablespoons Lemon Juice
* 1 tablespoon chopped fresh Oregano Leaves
* Chopped fresh Thyme Leaves (optional)


* Heat the oven to 350°F. Stir the black pepper, paprika and flour on a plate. Coat the chicken with the flour mixture.
* Heat the oil in a 12-inch oven-safe skillet over medium-high heat. Add the chicken and cook until it’s well browned on all sides. Remove the chicken from the skillet.
* Add the carrots and potatoes to the skillet and cook for 5 minutes. Add the mushrooms, stock, lemon juice and oregano and heat to a boil. Return the chicken to the skillet. Cover the skillet.
* Bake at 350°F. for 30 minutes. Uncover the skillet and bake for 15 minutes or until the chicken is cooked through and the vegetables are tender. Sprinkle with the thyme, if desired. Yield: 4 servings.

Tip: To use 4 skinless boneless chicken breast halves instead of the bone-in chicken:

Heat the oven to 350°F. Stir the black pepper, paprika and flour on a plate. Coat the chicken with the flour mixture.

Heat 1 tablespoon oil in a 12-inch oven-safe skillet over medium-high heat. Add the chicken and cook until it’s well browned on both sides. Remove the chicken from the skillet.

Add the remaining oil, mushrooms,and potatoes to the skillet and cook for 5 minutes. Add the carrots, stock, lemon juice and oregano and heat to a boil. Return the chicken to the skillet.

Bake, uncovered, for 30 minutes or until the chicken is cooked through. Sprinkle with the thyme, if desired.

Nutrition Information
Using bone-in chicken: Calories 406, Total Fat 15g, Saturated Fat 3g, Cholesterol 82mg, Sodium 311mg, Total Carbohydrate 34g, Dietary Fiber 5g, Protein 35g, Vitamin A 192%DV, Vitamin C 27%DV, Calcium 7%DV, Iron 16%DV

Gumbo Leftovers

December 27, 2010 at 8:51 PM | Posted in gumbo, leftovers | Leave a comment

Today’s Menu: Shrimp and Scallop Gumbo Leftovers.

Had the leftover Gumbo from yesterday and still had enough to freeze some. Holds up good in the freezer. You can see the recipe for the gumbo in yesterday’s post.

Food Preparations – Casserole

December 27, 2010 at 1:27 PM | Posted in diabetes | Leave a comment


A casserole, from the French for “saucepan“, is a large, deep dish used both in the oven and as a serving vessel. The word casserole is also used for the food cooked and served in such a vessel, with the cookware itself called a casserole dish or casserole pan. In British English, this type of dish is frequently also called a bake, coinciding with the cooking technique used to cook casseroles.
Casseroles usually consist of pieces of meat (such as chicken) or fish (such as tuna), various chopped vegetables, a starchy binder such as flour, potato or pasta, and, often, a crunchy topping. Liquids are released from the meat and vegetables during cooking, and further liquid in the form of stock, wine, beer, gin, cider, or vegetable juice may be added when the dish is assembled. Casseroles are cooked slowly in the oven, often uncovered. They may be served as a main course or a side dish, and may be served in the vessel in which they were cook.

A characteristic method of preparing casserole in the United States, particularly in the midwest and the south, and in parts of Canada, is to use condensed soup, especially cream of mushroom soup. Examples of casseroles prepared in this manner are tuna casserole (with canned tuna, cooked pasta, sometimes peas, and cream-of-mushroom soup) and green bean casserole (green beans with cream of mushroom soup, topped with french fried onions). A similar staple food, macaroni and cheese, can also be prepared as a casserole.

Casseroles are a staple at potlucks and family gatherings.

In Minnesota and the Dakotas, where they are one of the quintessential foods of the region, casseroles are called hotdish. The potato casserole Janssons frestelse is a legacy of the Scandinavian immigrants of the area.

Spice of the Week – Horseradish

December 27, 2010 at 12:17 PM | Posted in diabetes, spices and herbs | Leave a comment


The origins of horseradish are obscure. Native to Mediterranean lands, by the sixteenth century it was reported growing wild in Britain where it was referred to a “red cole“. Horseradish is one of the bitter herbs, eaten during the Jewish Passover as a reminder of the bitterness of their enslavement by the Egyptians. It has long been valued for its medicinal properties and is still popular with natural therapists to help relieve respiratory congestion.

Spice Description
Horseradish is a long, rough, tapering root, not unlike a parsnip, with rings, and tiny roots sprouting from the main root. Horseradish is sold fresh, but is more often available grated. Dried, flaked and powdered horseradish is also sold and this retains its pungency more fully than the grated form which is stored in vinegar. The best fresh roots are thick and well grown; thin and insubstantial roots, apart from being hard to use, are inferior in pungency. Japanese horseradish, or wasabi, is a pale green powder, similar in flavor to horseradish but made from the tuber of a herb, Wasabia japonica.

Preparation and Storage
Fresh horseradish can be grated at home quite easily but the root should first be trimmed and scraped under running water to remove soil. Not much flavor lies in the central core, which is difficult to grate, and should be discarded. The whole root can be kept in the vegetable drawer of a refrigerator for a few weeks. Grated horseradish may be kept in white vinegar or successfully frozen in a sealed container and used as required. Powdered horseradish is reconstituted by mixing with water but, like powdered mustard, remember to allow time for the full flavor to develop.

Culinary Uses
There are no half measures associated with horseradish: it is a potent gastric stimulant and is the perfect accompaniment for rich or rather fatty foods. The main use is in horseradish sauce. This is made most simply by mixing the grated root with sugar and vinegar to the desired consistency. However, cream, sour cream or wine is also a common base for this traditional English sauce to accompany roast beef, sometimes spices such as garlic, mustard and pepper are added.
Albert sauce is a classic accompaniment to boiled or braised beef and is served hot. As a sauce, horseradish also complements tongue, sausages, cold egg dishes, cheese, chicken and hot ham. It is good with fish and is often served with smoked trout. Mixed with yogurt it is a piquant topping to baked potatoes. Horseradish butter is excellent with grilled fish and meat. In America, horseradish is a favorite flavoring in party dips. With grated apple it makes a sharp dressing for fish, and in tomato-based sauces, like “seafood sauce” for shrimp cocktails. When served hot, horseradish loses its pungency and is quite mild. Wasabi is used in Japanese cookery in the fillings for sushi and as a dipping sauce to accompany raw fish. It is mixed to a paste in the same way as mustard and used similarly as a condiment.

Attributed Medicinal Properties
Richer in vitamin C than orange or lemon, horseradish is also a stimulant, diuretic, diaphoretic, rubefacient and antiseptic. Being a gastric stimulant, it is good with rich or fatty indigestible foods. In dropsy, it benefits the system by correcting imbalances in the digestive organs. Bruised horseradish was once used to soothe rheumatism, gout, swellings and chilblains. Infused in wine it becomes a general stimulant and causes perspiration. The volatiles in horseradish have been shown to be antimicrobial against some organisms.Horseradish is a good expectorant, soothing for respiratory problems, and may help relieve rheumatism by stimulating blood flow to inflamed joints.

Plant Description and Cultivation
Horseradish is a perennial, a member of the mustard and, curiously, the wallflower family. The plant has large, long leaves with pronounced pale veins. It grows best in cool to moderate climates, flourishing in Northern and South-eastern Europe and in Scandinavia. Horseradish is an invasive plant and, if you do not take care to limit its growth, it will take over like a weed. Because of its hardy and prolific nature, it thrives beyond cultivation, growing if the minutest root particle is left in the soil, and has become a horticultural pest. Root sections are planted in the spring and harvested in autumn. The tubers can be stored for the winter, in the same way as potatoes, in a covering of sand.

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