Habanero hot sauce

Healthy Eating

Healthy eating

Recipe: Chayote Au Gratin

5 large chayote

4 large tomato

1 1/4 large onion slice

Salt and pepper to taste

1 garlic clove

Dash red pepper flakes

Salt and pepper to taste

1 or 2 bags of grated Mexican cheese

Top with parsley or basil.

Direction:

1-  peel chayotes and cut each one in half to removed the seed. Then slice them diagonally, 

  In a sauce pan bring salted water to a boil, add chayotes, garlic and some slice onions for flavor, and cook till al dente

2- slice tomatoes ( round) set aside

3 slice onions and sauté with red pepper flakes, salt and freshly ground pepper.

4 - in a casserole layer the cool chayotes, tomatoes, onions, and cheese. 

5 repeat till fully assemble, then sprinkle with remaining cheese and some parsley or basil.

 6- baked at 375 degrees for 30 minutes. Served hot.

Tip: side dishes: toss salad, roast chicken or lamb.

Other names for chayotes, chocho, vegetable pear, christophene, and mirlton.

Healthy eating

Steam Herb-Talapia with fresh Bing Cherry Relish

Steam Herb-Talapia with fresh Bing Cherry Relish

5 Talapia fillets

1/2 tsp salt

Pinch roasted chipotle powder

1 cup water

2 cups fresh bing cherries (pitted and halved)

2 cloves garlic, chopped

1 red bell pepper thinly slice 

1 tbsp balsamic vinegar

1/3 cup cilantro + some sprigs

1 sprig of  dill

1 sprig of  fresh tarragon 

1/2 lemon

1 white onion dice

3 tbsp olive oil

3/4 cup red quinoa

11/2 cup water

1 tsp Dijon mustard

Directions:

Season Talapia with salt, freshly ground black pepper, chipotle powder and a few drops of fresh lemon juice. Let marinate for an hour. In large skillet combine one garlic clove, fresh tarragon, dill, cilantro ( not chop) and one cup water. Bring to a boil, then reduce heat to a simmer, place fish in sauce pan and cook about 3 minutes or until you see fish turn opaque.

In a separate sauce pan, sauté in olive oil onions, remaining garlic, bell peppers, and cilantro. Then add the cherries, balsamic vinegar, mustard, and lemon. Mix well and let it simmer for five minutes. In a small pot combine quinoa and 11/2 cup water or chicken broth a pinch of salt and bring to boil. Reduce heat to a simmer cover and cook until to all liquid is absorb for about 15 minutes. When done, the grain appears soft and translucent, and the germ ring will be visible.

Plating: spread grain on a platter or plate, place Talapia on to of grains, then spoon the cherry relish over fish. Serve hot. Yummy!!!

Chicken cacciatore with zucchini ribbons

Ingredients
4 chicken thighs
2 chicken breasts with skin and backbone, halved crosswise
2 teaspoons salt, plus more to taste
1 teaspoon freshly ground black pepper, plus more to taste
1/2 cup all purpose flour, for dredging
3 tablespoons olive oil
1 large red bell pepper, chopped
1 onion, chopped
3 garlic cloves, finely chopped
3/4 cup dry white wine
1 ( 28-ounce) can diced tomatoes with juice
3/4 cup reduced-sodium chicken broth
3 tablespoons drained capers
1 1/2 teaspoons dried oregano leaves
1/4 cup coarsely chopped fresh basil leaves
Directions
Sprinkle the chicken pieces with 1 teaspoon of each salt and pepper. Dredge the chicken pieces in the flour to coat lightly.

In a large heavy saute pan, heat the oil over a medium-high flame. Add the chicken pieces to the pan and saute just until brown, about 5 minutes per side. If all the chicken does not fit in the pan, saute it in 2 batches. Transfer the chicken to a plate and set aside. Add the bell pepper, onion and garlic to the same pan and saute over medium heat until the onion is tender, about 5 minutes. Season with salt and pepper. Add the wine and simmer until reduced by half, about 3 minutes. Add the tomatoes with their juice, broth, capers and oregano. Return the chicken pieces to the pan and turn them to coat in the sauce. Bring the sauce to a simmer. Continue simmering over medium-low heat until the chicken is just cooked through, about 30 minutes for the breast pieces, and 20 minutes for the thighs.

Using tongs, transfer the chicken to a platter. If necessary, boil the sauce until it thickens slightly, about 3 minutes. Spoon off any excess fat from atop the sauce. Spoon the sauce over the chicken, then sprinkle with the basil and serve.

Salads

Mango, cucumber, black beets, ( taste like radish) tomatoes, red wine and olive oil vinaigrette.

Tip for diabetics: make sure you used a vinaigrette that only have 1 gram sugar or less.

Tomatoes, avocados, onions, capers, salt, freshly ground black pepper, lemon, and olive oil.

Cucumber tuna salad roll- ups

Great for appetizer or a light lunch 

Tuna salad

INGREDIENTS

• 15 ounces good-quality tuna, packed in oil, drained
• 1 stalks celery, halved lengthwise and thinly sliced
• 1/4 cup pickled green beans
• 3 tablespoons light mayonnaise
• 2 tablespoons freshly chopped dill
• 1 tablespoon freshly squeezed lemon juice
• Coarse salt and freshly ground pepper
• 2 Thinly slice cucumber

DIRECTIONS

1. STEP 1

   In a medium bowl, combine tuna, celery, pickled green beans mayonnaise, dill and lemon juice; mix well. Season with salt and pepper.

2. STEP 2

   On a work surface, divide tuna salad among the slice cucumber and roll; top with salsa Serve