Easy Mango Salsa for Cinco de Mayo

 

 

Soon it will be time to celebrate the festive Mexican holiday of  Cinco de Mayo which is annually observed on May 5. It celebrates the defeat of the French army during the Battle of Puebla (Batalla de Puebla). It's a time for margaritas, beer, and savory food.

A tasty  salsa with a slight twist, mango salsa is easy to make.   You just need chopped  fresh mangoes, peppers, green onions, cucumber, cilantro, some lime juice, and seasonings. Salsa is a savory dish, but fresh fruit adds a nice sweet kick to it.

 

 

 

 Mango Salsa

Use organic when available. Serves 8 

 Mango salsa can be used as a dip for tortilla chips or served with tostadas & tacos,

or topping fresh fish or pork, black bean soup, or steak and pinto beans.

 

Ingredients

• 2 large ripe mangoes
• 1 small cucumber, seeded and choppedr
• 2 medium green onions chopped
• 1/2 cup diced sweet red pepper (stems, ribs, seeds removed)
• optional, 1 medium bell pepper (stems, ribs, seeds removed)
• optional, 1 plum tomato, seeded and chopped
• 1 medium jalapeño chile chopped (stems, ribs, seeds removed), less or more to taste
• 1/4 cup minced fresh cilantro
• juice of 2 limes
• salt and pepper to taste
• optional, pinch of cayenne pepper

 Instructions

• Peel and pit mangoes
• Finely chop  green onions
• Dice mangoes, cucumber, peppers, tomato
• Put lime juice in a medium sized bowl
• Add mangoes. cucumber, green onions, jalapeño, cilantro, salt and pepper to the bowl
• Mix well
• Cover and refrigerate at least one hour before serving.   Enjoy!    

  

  
          

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Chicken Avocado Salad With Citrus Chipotle Dressing

 

 

Chipotle Powder

Chipotle powder is made from just one ingredient: dried, smoked jalapeño peppers. They are then crushed into powder form. For a substitute I suggest smoked paprika which has a smoked earthy flavor similar to chipotle with less heat. Chili powder on the other hand contains a blend of ground red chiles with various spices, like cumin and oregano. In some blends, garlic and salt are also included. When using chili powder, you’d need to pare back on other spices in your recipe to prevent over seasoning.  Chipotle Powder is sold on Amazon.

 

 I’m a big lover of salads. and I’m always on the lookout for a new taste combination. Today’s dish is a green salad with romaine lettuce & arugula, cooked chicken breast, avocado, corn, grape tomatoes and black beans.  Sprinkle it with Feta cheese, drizzle it with Citrus Chipotle Dressing, and serve with crispy tortilla chips.  Yum! Yum! Perfect for lunch or even dinner this summer with the addition of fresh fruit. The dressing only contains 1/4 tsp Chipotle seasoning. Adjust to your taste more or less. 

 

Chicken Avocado Salad With Citrus Chipotle Dressing

Use organic when available. Makes 2 servings.

Ingredients

Chicken Avocado Salad

• 2 cups chopped romaine lettuce
• 1 cup arugula torn into bite-size pieces
• 1 Haas avocado sliced
• 1/2 can corn drained and rinsed
• 1/2 can black beans drained and rinsed
• 1/2 cup grape tomatoes halved
• 1/2 red onion halved and broken into ring halves
• 1/4 cup Feta cheese
• 2 cooked chicken breasts (about 6 oz) sliced

Citrus Chipotle Dressing

• 3/4 cup extra-virgin olive oil
• 1/4 cup orange juice
• 2 tbsp freshly-squeezed lime juice
• 2 tbsp honey
• 1/2 tsp dried oregano
• 1/2 tsp yellow mustard
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 cup fresh chopped cilantro or 4 tsp dried cilantro
• 1/4 tsp ground chipotle powder
• salt and freshly cracked black pepper 

Instructions

Citrus Chipotle Dressing

1. Place all ingredients in blender or food processor

2. Purée until smooth

3. Taste and adjust flavorings

4. Store in container with lid in refrigerator

Chicken Avocado Salad

• In large bowl combine romaine and arugula
• Add beans, tomatoes, onion, and corn
• Pour 4 tablespoons of Citrus Chipotle Dressing over salad
• Toss salad to coat ingredients
• Split salad onto 2 plates
• Top with chicken, avocado, and Feta cheese
• Serve with tortilla chips

 

 

 

 

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Easy Black Bean Dip

 

 

Beans are great. They’re delicious, filling and packed with good-for-you nutrients like vitamins, fiber and protein. Black beans are among the most frequently consumed legumes around the world. They’re considered nutritional powerhouses that are rich in plant-based protein, fiber, and antioxidants that help manage blood pressure, sugar, and cholesterol levels. They’re perfect to use in stews, soups, dips, and salads. You can use canned drained beans to cut down on cooking time, but you’ll save money cooking your own using dried beans. Add flavor by simmering dried beans with an onion, garlic, herbs, or dried chiles. For this recipe, I would cook them until they’re very soft and almost falling apart. Drain them and allow them to cool slightly before you blend up the dip. There are only a handful of ingredients needed to make the best bean dip right at home. You can easily control the heat by adding more or less jalapeño.

 

Easy Black Bean Dip

Use organic when available. Makes 3 cups

 

Ingredients

• 2 cans (15 1/2 oz) black beans drained, reserve 3 tbsp liquid reserve 
• 1 lime juiced
• 1 lime quartered
• 1/4 cup extra virgin olive oil
• 2 small yellow onions, chopped
• 3 cloves garlic, peeled and chopped into large chunks
• 2 jalapeño peppers, seeded and chopped
• 1 tsp ground cumin
• dash of salt and pepper
• 1/4 cup fresh chopped cilantro, plus more for garnish (optional)

Instructions

• Heat olive oil over medium heat in a small saucepan. Add onions, garlic & jalapeño peppers & cook
• Stir occasionally & cook until very soft, about ten minutes. Do not brown
• Place onion mix and all other ingredients in food processor
• Process until smooth and thick
• If too thick add a tbsp of reserved fluid from beans
• Adjust for salt
• Serve with celery sticks, cucumbers, tomatoes, carrots, crackers, baked tortilla chips, or fresh bread

 

 

 

 

 

 

 

 

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Savoy Cabbage Soup

  

If you’ve read my food posts before, you probably noticed I like real food. I believe in eating clean, whole food that is prepared with real ingredients and fresh produce. Today we’ll talk about real food in a fresh bowl of soup full of vegetables.  Rich in vitamins A, C and K, but also in minerals such as iron, phosphorus, potassium and calcium, savoy cabbage is definitely a wonderful ingredient for many typical winter recipes. What is one of the best recipes? Savoy cabbage soup! It’s very easy to prepare and with so many different variations, you can make it your way. If you find any recipe is too spicy or bland, make your own adjustments. This is what cooking is all about. It might not be the “classic” result, but it’s yours. The soup is made with bright green Savoy cabbage with carrots, potatoes, and tomatoes.  I like to make it with chicken stock and even have put left over baked chicken in it.  It is equally good made with a good vegetable stock for a meatless meal. Then I would add mushrooms and white beans for protein and fiber.  With a hearty bread, you have a meal in a pot. If you can’t find Savoy cabbage, green cabbage will work, but don’t use red cabbage. It has a sharper flavor. If you want to add leftover meat like baked chicken, pork roast, or beef, add at the end and heat for 5 minutes. 

 

Savoy Cabbage Soup

Use organic when available. Makes 6 servings.

An easy to make, tasty and flexible cabbage soup for cold winter days

Ingredients

• 1 Savoy or small green cabbage shredded
• 1 small onion diced
• 2 carrots sliced
• 2 Russet potatoes peeled & chopped
• 2 celery stalks sliced
• 1 (15-oz.) can chopped fire-roasted tomatoes
• 1/2 tsp smoked paprika
• 6 cups chicken or vegetable stock
• 3 tbsp olive oil
• 2 cloves garlic chopped
• salt and pepper to taste
• pinch red pepper flakes
• 1 tsp thyme
• handful of fresh cut parsley
• grape tomatoes halved
• Optional cup of cooked chicken meat
• Optional drained can of white beans
• Optional 1/2 cup mushrooms sautéed

Instructions

• Place oil in large pot over medium high heat
• Add onion and cook for 3 minutes until soft
• Add cabbage, garlic, smoked paprika, and celery and cook for 3 to 5 minutes
• Add stock, tomatoes, thyme, 2 tbsp. parsley, carrots, and potatoes
• Bring to a boil and then reduce heat to simmer
• Stir in red pepper flakes
• Cook for about 10 to 15 minutes until vegetables are soft
• Optional add cooked chicken, pork or beef and heat 5 minutes
• Optional meatless version, add drained can of white beans and sautéed mushrooms
• Place a few halved grape tomatoes and a little parsley in each soup bowl
• Pour soup over fresh tomatoes and serve with crusty bread

 

 

Enjoy!

 

 

 

 

 

 

 

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Healthy Chicken Breakfast Sausage

 

Sausage is eaten in many cultures around the world. The ingredients may vary but the idea is the same: ground meat, often pork or a mix of meats and other ingredients with spices mixed together. Since the American culture has influences from many lands, our sausages are borrowed or adapted from those cultures like the American hot dog or frankfurter. Sausages are known for their shape when placed in a skin while many of us in America grew up eating sausage patties for breakfast.

 Here on the blog, I have tried to offer information and recipes to support a healthy diet. Personally I watch my fat and sodium content for my health. Breakfast meats tend to be high in both. For those of us who love sausage, this can be a real problem. My doctor discusses my fat intake every time I see her. I recently had a check-up and my cholesterol was good. Yeah!

While sausages may be delicious, they are often high in total fat, saturated fat, sodium, cholesterol, and calories. When eaten often, this meat product can be unhealthy. In fact, a 2012 study showed that regular consumption of processed red meat increases the incidence of coronary heart disease and type 2 diabetes.  And a 2013 meta-analysis of processed meat consumption suggested that 50 grams per day (or about 1.7 ounces     per day), increased the incidence of type 2 diabetes by 51% and increased risk for coronary heart disease by 42%.

Healthy Sausage Brands

Regular sausages are high in saturated fat, sodium and nitrates. Research has linked a frequent consumption of hot dogs to cancer in children. I ‘ve eaten very few processed meats like sausage and hot dogs in the last twenty years, but I am starting to eat breakfast sausage more now. Why? I’ve discovered chicken sausage from Applegate Farms. It’s a popular and easy-to-find brand which makes a wide variety of healthy dinner and breakfast sausages that are lower in calories than traditional pork sausage. Poultry sausage contains between 110 and 120 calories, 7 to 8 grams of total fat, 2 grams of saturated fat, and 310 to 440 milligrams of sodium. Compare that to Jimmy Dean sausage, for example, which contains a lot of saturated fat, sodium, and additives, making it notorious for its high cholesterol levels. 

Another healthy sausage brand is Al Fresco All Natural. The Apple Maple Chicken sausage contains just 50 calories 2 grams of total fat, 0.5 grams of saturated fat, and 150 milligrams of sodium (17% of the daily value) per link. It is made with skinless chicken, maple syrup, brown sugar, and dried apples. Be sure to read the nutrition labels of processed meat and choose wisely.

Homemade Chicken Breakfast Sausage

 

One way to control what’s in your sausage and save money is to make your own. Not only is ground chicken much leaner, it takes on the breakfast sausage flavors really well. If you prefer, you could also use ground turkey. Be careful of grocery store ground turkey and chicken as they often add flavorings. Read the label. Check out your local store as many grocery butchers will grind a package of boneless, skinless chicken breasts for you. We’ll start with a recipe of ground chicken breakfast sausage with a more traditional flavor with salt, black pepper, crushed red pepper, smoked paprika, allspice, marjoram, sage, and brown sugar with no preservatives. Since the chicken breasts will have a low fat content, add 2 tablespoons of olive oil to the mix. The oil adds flavor and helps the patties get that sausage crust. Homemade sausage is so easy to make and taste so good. (If you use boneless skinless chicken thighs, you don’t need to add olive oil.)

 

Freeze the patties individually to store and cook when you need them. Place on a cookie sheet and then freeze. Remove from cookie sheet and use freezer containers or bags. If you put each sausage patty on a piece of parchment paper and stack them, you can put more pieces in the freezer container or bag.  They should last up to 6 months. While it’s still grilling season, grill them like hamburgers for a tasty sandwich.

Chicken Breakfast Sausage

Use organic when available. Makes 10

Ingredients

• 1 lb ground chicken
• 4 tsp ground black pepper
• 2 tsp salt
• 2 tsp smoked paprika
• 1/2 tsp crushed red pepper
• 1/2 tsp rubbed sage
• 1/4 tsp dried marjoram
• 1/2 tsp allspice
• 2 tbsp brown sugar
• 2 tbsp extra virgin olive oil
• 1 tbsp olive oil

Instructions

• Mix the dry spices and brown sugar in a small bowl
• Place meat in large bowl
• Add 2 tablespoons extra virgin olive oil (for ground chicken breast)
• Mix well
• Add spices to the ground chicken and mix together well
• Divide the ground chicken into 10 pieces
• Flatten each patty between your hands
• Heat olive oil in large skillet over medium to high heat
• Add the sausage patties to the skillet
• Cook for 3 to 4 minutes until bottom is crispy brown
• Flip to other side and cook for another 3 to 4 minutes
• Patties should reach an internal temp of 165ºF
• Transfer sausages to a plate and let rest for a few minutes before serving.

 

Enjoy!

 

 

 

 

 

 

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Quinoa Brown Rice Southwest Bowl

  

This wonderful southwest bowl contains everything you need for a very healthy one-dish meal. It makes a great lunch to take to school or work. Quinoa, brown rice, beans, corn, fresh cilantro, and red bell pepper with a southwest dressing makes a yummy bowl. I like to add fresh tomatoes and avocado on top, and it's perfect. The longer it marinates with the dressing, the better it is. Make a batch of this on Sunday and then eat it for lunches during the week. This is a forgiving recipe that can be made with changes to fit your pantry or taste.

Quinoa Brown Rice Southwest Bowl

Use organic when available. Serves 4

Ingredients

Bowl

• 2 cups cooked quinoa
• 1 cup cooked brown rice
• 1 15 oz can pinto beans, drained & rinsed (or black beans)
• 1 15 oz can kidney beans, drained & rinsed
• 1 can corn drained or cooked fresh corn removed from cob
• 1 red bell pepper chopped
• optional sliced avocado topping
• optional halved cherry tomatoes topping

Dressing

• 1/4 cup chopped fresh cilantro or parsley
• 1/4 cup olive oil or avocado oil
• juice of 2 limes
• 1 garlic clove minced
• 1/4 tsp chili powder
• 1/4 tsp cumin
• 1/4 tsp onion powder
• salt and pepper to taste

Instructions

• Mix quinoa, beans, corn, red onion, brown rice, red bell pepper, & cilantro together in a glass or plastic container with a lid
• Whisk dressing ingredients in a small bowl
• Pour dressing over quinoa and rice mixture
• Toss to coat
• Cover bowl with the lid and refrigerate until flavors blend, at least 2 hours
• Top individual bowls with sliced avocado and halved cherry tomatoes Optional

 

 

 

 

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Deviled Easter Chick Eggs

 

 It will be the first day of spring in a couple of weeks, and then Easter is April 5th this year. Today I’m trying another cute food presentation that I pinned years ago, Deviled Easter Chick Eggs.  Use your favorite deviled egg recipe or mine below and decorate the little eggs to look like chicks. It’s not hard to do, and it looks adorable for holiday get-togethers.

Start with week old eggs, as fresh eggs are hard to shell. To prevent cracking, remove eggs from refrigeration about 30 minutes prior to boiling. Place eggs in cold water, bring to boil, turn off burner, and cover.  Let sit for 15 minutes. Let cool, and refrigerate at least two hours before cutting for best results. Serve using an egg holder, a saucer, bowl, or a platter  To use on a flat platter, with a sharp knife, slice off a very thin layer from the base of the egg to make it flat. You have the option to make feet but it’s not necessary.  Then cut 1/3  of the egg off the top. I cut straight across but later you can make ragged edges if desired.

 

 

 

 

 

Deviled Easter Chick Eggs

Use organic when available, makes 12 Easter chicks

A cute food art for spring & Easter using deviled eggs decorated to look like little chicks.

Great as an Appetizer or Snack

Ingredients

• 12 hard-boiled eggs peeled
• 2 tbsp mayonnaise
• 1 1/2 tbsp yellow mustard
• Optional make w/o mustard
• 1 dill pickle finely diced
• 1 tsp pickle juice
• salt and pepper to taste
• 1 carrot cut into rounds
• 12 slices of pickle or black olives

Instructions

• Refrigerate hard-boiled eggs for at least two hours or overnight 
• With a sharp knife, slice off a very thin layer from the base of the egg to make it flat if you're using a platter
• Slice top 1/3 of eggs leaving a little yolk with the skin
• Use a spoon to remove bottom yolk to a bowl
• Mash yolks with a fork
• Add mayonnaise,  pickle, pickle juice, mustard, salt, and pepper, and mix well
• Fill a piping bag or plastic bag with a corner snipped with the egg yolk mixture
• Pipe yolk mixture into bottom of egg whites to create chick
• Cut small wedge from carrot rounds to make a beak for each chick
• Cut pickle or olive slices into small squares to use for eyes
• Add 2 olive eyes to each chick
• Add egg white top to each chick
• Adjust so it looks like chick peeking out of egg
• Serve on deviled egg tray as centerpiece or in egg holders or on platter
• Optional, add a dab of deviled egg filling as glue to stick them to the platter
• Optional, make 3 cuts in carrot round for a foot, 2 per chick
• Optional, decorate platter with herbs like parsley or dill
• Optional, serve on saucer or bowl with salad greens as first course of meal – you've made a free-range chick  Enjoy!  

 

 

This dish was shared on St. Pete’s Channel 10, Good to Know Segment:

How to Impress Your Easter Guests with Creative Snacks & Thrifty Tablescapes.

  

 

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Fast & Filling Meals

 Everyone should have recipes for crazy nights when you need a meal in minutes not hours. Here are a few ideas to keep your family fed fast.

 

 

I. Pan Seared Tilapia 

 

This 15-minute recipe is great for a weeknight meal. My seasonings are simple: salt, pepper, basil, garlic, and lemon juice. If you like a little spice, try adding a pinch of paprika or crushed red pepper flakes. Serve with simple side dishes for your fast meal, like a simple green salad with frozen corn. 

 

Pan Seared Tilapia 

 

 

II.  LInguine With Red Clam Sauce

 

An Italian pasta classic, Linguine with Red Clam Sauce is a fast and filling meal. Delicious clams in a savory tomato sauce make an easy meal that is on the table in 30 minutes. I’m using canned clams, which can be a staple pantry item, for a quick meal.

 

 

 

 

Linguine With Red Clam Sauce

 

 

 III. The Easiest Vegetable Stir Fry

 

The Recipe Critic has a recipe for The Easiest Vegetable Stir Fry. Like always, modify as necessary. What makes this an amazing recipe? The great sauce you make. 

 

Recipe Critic

 

 IV. Spend With Pennies has an Easy Beef Stir Fry.

 

 

 Beef Stir Fry

 

 This easy beef stir-fry is a quick weeknight meal with the most delicious sauce.

 

 V.  Mac and Cheese

 

Mac and cheese is another fantastically simple delicious meal that the whole family can enjoy. It takes no time at all to prepare and it is one of those meals that can be prepared in the morning and then reheated in the evening. Take a look at an easy mac and cheese recipe at Sweet C’s Design if you are unsure how to make it. If you are wanting a low-fat healthier alternative then you can even accomplish this also. Switch out the pasta for whole wheat pasta and the cheese and milk for low fat versions. You will get the same end result and then pair it with some veggies for a filling meal. 

Sweet C’s Design

VI.  Broccoli Pasta Shells

 

If you’re looking for a healthy meal that’s fast and easy to prepare, then you might want to try broccoli pasta shells. Broccoli is a great addition to your diet and will certainly offer fantastic health benefits. There are several recipes online, but I like the one by RecipeTinEats. The recipe uses olive oil which I love to use and a little lemon juice, one of my favorite flavors. One of the best emergency quick dinner ideas with broccoli, pasta and not much else; it’s a little bit lemony, a little bit cheesy and a whole lot of yum. 

RecipeTinEats

VI. Noodle Recipes

If you’re a fan of your noodles in a packet that you can throw in the microwave, then it’s time for the real thing. I promise you, the ones that you prepare yourself taste even better, and they won’t take up that much of your time at all. One point to consider with noodles is what you’re going to put with them. Similar to stir fry, you have countless options that are worth considering here. For instance, you can create some chicken noodles in about twenty minutes. Or, if you want a great vegetarian dish, just add some peppers and herbs for a delicious meal that you can easily get ready when you come in from work. Insanely Good has 27 Easy Noodle Recipes to consider.

Paula Dean’s Goulash

VII. Fried Rice 

If you are looking for a healthy meal choice, then you can try mixing some ingredients with egg fried rice. This can be as healthy as most meals in this list, if you avoid MSG and packets of ingredients with lots sodium or chemicals. The main consideration will be choosing and preparing the right protein. Fish can be a great choice here as well as chicken. They pair quite well together. Gimme Some Oven has a great basic recipe that takes 5 minute preparation and 10 minutes to cook it. Check it out at Fried Rice.

Gimme Some Oven

I hope this inspires you to create some fantastic meals that are easy to prepare when you only have a little time to spare. Keep a few ingredients in the pantry for an unexpected busy work day and you won’t be spending an age in the  kitchen preparing the family meal. 

 

 

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