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  • Moroccan Mint Tea

    This herbal tea, or tisane, has been enjoyed for centuries. It’s extremely easy to make and is great for digestive health. Any type of fresh mint will do for the recipe. Dried mint is okay if you’re in a pinch!

    Moroccan Mint Tea

    • 1 c fresh mint (packed)
    • 1/2 t cinnamon ((optional))
    • 3 1/2 c water
    • 1/4 c honey

    1. In a medium sauce pot, combine all ingredients and bring to a heavy simmer. Cover pot, remove from heat and let steep for 10-15 minutes. Strain tea into a pre-heated teapot. Serve hot.

    Notes

    To preheat a tea pot or other vessel for serving, simply add boiling water to pot. Let sit for 2-3 minutes and pour water out.

    • very high in iron
    • high in manganese
    • very high in vitamin a
    1.  

    Nutritional Info

    • serving size 168 g
    • amount per serving
    • calories 50calories from fat 1
    • % daily value*
    • total fat 0.1g0%
    • trans fat 0.0g
    • cholesterol 0mg0%
    • sodium 9mg0%
    • potassium 79mg2%
    • total carbohydrates 13.1g4%
    • dietary fiber 1.2g5%
    • sugars 11.6g
    • protein 0.6g
    • vitamin a 12% • vitamin c 4%
    • calcium 4% • iron 10%

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  • Hot Pot Noodles

    I’d love to share this flavorful and delicious asian hot-pot inspired recipe with you.
    If you’ve never ordered a hot-pot from your favorite asian restaurant, do so. There are usually a variety of noodles/toppings to choose from with a savory broth in a giant bowl. It is such a treat, no matter what time of year it is. Hot pots can be as simple or complex as you’d like them to be, depending on where you go.

    This recipe is quick, and easy to customize for your at home hot pot. Add fish, braised beef, root veggies, or extra herbs. this one calls for chow mein or soba noodles, which you can usually find in the asian section of a grocery store. Traditional ramen is fine too (leave that sauce packet though)! You will need vegetable stock as the for the broth, which can be bought or made ahead. (coming soon: savory vegetable broth recipe)

    Hot Pot Noodles

    • 1 lb soba, chow mein or ramen (cooked according to manufacture's directions)
    • broth
    • 6 cups vegetable stock
    • 1/4 cup soy sauce
    • 1 t fish sauce ((optional))
    • 2 t fresh ginger (minced)
    • 2 cloves garlic (minced)
    • 1 t red chili flakes
    • 1 tsp oil
    • 1 soft boiled
    • 1 cup broccoli florets
    • 1 cup carrots (julienne)
    • 1/2 cup mushrooms (sliced)
    • 1/4 cup cilantro (roughly chopped)
    • 1/4 cup scallions (thinly sliced)
    • 1 cup sweet peas or snow peas
    • 1/4 cup almonds or peanuts (chopped)
    • lemon or lime wedges (for garnish)

    1. In a medium pot, add oil and bring to low heat. Add ginger and garlic and stir until fragrant. Add remaining broth ingredients. bring to a low simmer for 15 minutes. meanwhile, in bring a medium pot of salted water to a boil. Individually blanch carrots, broccoli and peas until slightly tender. Run vegetables under cold water to prevent overcooking. Set aside. divide noodles into four large soup bowls. Arrange broccoli, carrots, mushrooms, peas, scallions and cilantro atop noodles. While broth is still very hot, pour over noodles and vegetables until just covered. Garnish with nuts and juice from lemon/lime wedges.

    Notes

      Add or substitute veggies/toppings as you’d like. Extra ginger, sriracha, radish, onions, cashews, kelp, or bok choy. The combinations are up to you!

     

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  • Curried Winter Squash Soup

    What did you do with all those pumpkin scraps from yesterday? Hope not throw them away!!

    Use any smooth winter squash- calabaza, butternut, corn or pumpkin, to create this spiced winter squash soup. When i did my culinary internship in france, my chef featured a variation of this soup to be served as an amuse bouche [shout out to chef simon, this was a small grain compared to the plethora of things he taught me]. His key to creating a flavorful base, is to gently roast the spices in oil before adding the aromatics. This technique “blooms” the natural oils in the spices that can be tasted in every spoonful of your soup. I encourage you to try this method in any recipe that requires you to its a comforting soup that is done in a little over an hour and the perfect way to warm up on a cool day.

    This recipe can easily be converted to a vegan dish, by replacing the creme fraiche for coconut cream.

    Curried Winter Squash Soup

    • 3 t olive oil
    • 1 t ground turmeric
    • 1 t ground coriander
    • 1 t garam masala
    • 1 t ground cumin
    • 1 t paprika
    • 1 lb butternut, acorn or other winter squash
    • 1/2 lb carrots (peeled + cubed )
    • 1 large onion (sliced )
    • 2 leeks (diced )
    • 3 cloves garlic (whites chopped )
    • 3 cups carrot juice, or vegetable stock (crushed )
    • 1/2 c crème fraîche or coconut cream (s/p tt)

    1. In a large saucepan, add oil and spices on medium heat. Gently swirl the pot until spices begin to sizzle become aromatic. Add onions, garlic and leeks and sweat until soft. Lower heat, add squash and carrots and cover.

    2. Remove from heat and let cool for 5 minutes. Transfer soup to blender and blend until smooth and velvety. Add more juice/stock if needed. Transfer back to pot and season to taste.

    3. Once topped, transfer to refrigerator to set for 30 min. Remove from refrigerator and medallions are ready to serve. store in airtight container with parchment between layers. Keep in a cool dry place, or in the refrigerator.

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  • Mediterranean Style Trout Pasta De la Mer

    It’s a total coincidence that i chose to write a recipe for an all-black pasta on october 31st. Squid ink pasta looks creepy but has a neutral taste that can be used in any pasta application. I chose to keep the theme with mediterranean pasta de la mer, with canned smoked trout, heaps of shaved garlic, and lots of lip-smacking briny capers.

    The beauty of this dish is the simplicity of the cooking and the melding together of the flavors. The sauce is based on two ingredients: butter and pasta water, as the starches from the water act as a thickener and binding agent while the butter acts an emulsifier. A key technique is removing the pan from the heat before adding butter prevents it from breaking and ensures a non-greasy sauce. Other than the pasta boiling pot, this meal is made in one pan.

    Lots of Americans seem to have an adverse opinion of canned fish (the exception being your average tuna). Canned does not mean low-quality! This method of preserved fish is a product more familiar in eastern and european cultures ranging from herring, salmon, mackerel, trout, sardines and more. Visit your local international grocery store and visit the polish, or greek isle!

    I regret not taking a photo of these product. Worry not however. This meal will be replicated in the near future. I will update then.

    Mediterranean Style Trout Pasta De la Mer

    • 1 lb squid ink pasta
    • 1 tbsp olive oil
    • 1 12 oz can smoked trout
    • 2 cloves garlic (shaved)
    • 1 shallot (minced)
    • 1/4 cup capers ((reserve brine))
    • 1 juice lemon
    • 3/4 cup reserved pasta water
    • 3 tbsp quality butter (cubed and chilled)
    • 1/2 cup parsley (chopped)
    • 1/4 cup shaved pecorino romano or parmesan

    1. Salt water and boil pasta according to manufactures directions. Be sure to reserve directed boiling liquid for future use.

    2. Bring a large sautée pan to medium heat. Add oil, garlic and fry gently until garlic shavings begin to brown. Stir often to prevent burning. After garlic has browned, spoon from pan and set aside. do not discard oil.

    3. Reduce heat to medium low, add shallot to pan. Sauté until softened and aromatic. Add capers to the pan and heat through. Pour lemon juice, caper brine to mix. Add smoked trout and gently break up fillet using a spatula.

    4. Add pasta and reserved pasta water and fold together until other ingredients are incorporated. Pasta water will begin to simmer and thicken. At this point, remove from heat, and add butter. Fold pasta until butter melts and a sauce begins to form.

    5. Remove from heat fold in garlic shavings, chopped parsley and plate.

    6. Top with pecorino romano and serve immediately with crusty bread

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  • Fall Vegetable Hash

    Ever crave some good greasy spoon diner hash? You know, the kind loaded with onions and garlic, with tons of crispy-edged potatoes? Let me know in the comments if you’re with me!

    In this recipe, I substituted half of the classic white potato for sweet potatoes. This not only lowers the amount of carbs on the plate, but boy is it colorful! The addition of kale and onion, makes it a great, hearty fall breakfast or brunch. Leaving the peel on the white potatoes gives this dish a bit of a classic “homefry” bite.

    Add the kale towards the end of cooking to maintain some of the “crunchy” integrity of the green. It makes for a nice contrast of texture! Add a fried egg (or 4) to complete the meal and make it totally brunch worthy

    Wholesome eating should not be boring. Add this to your meal prep rotation! Swap all of your white spuds for sweet potatoes to easily convert this recipe to paleo/whole 30/keto friendly!


    Fall Vegetable Hash

    • 1 medium sweet potato (diced)
    • 1 russet potato (small diced)
    • 2 cloves garlic (minced)
    • 1 medium red onion (small diced)
    • green bell pepper (small diced)
    • 1 1/2 cups kale (chiffonade)
    • 1/2 tsp paprika
    • tt salt and pepper
    • 1/4 c neutral vegetable oil
    • 4 eggs

    1. Bring a large cast iron skillet to medium heat. Add 2 tablespoons of oil. When oil begins to heat, add both varieties of diced potato. Stir potatoes to coat with oil, then let fry undisturbed, to encourage browning, about 5 minutes. Adjust heat as needed to prevent burning. When potatoes have begun to brown, use a spatula carefully lift and flip potatoes, to uncrowned side. Let them sit undisturbed for another 2-3 minutes.

    2. Turn heat to medium high, add garlic, onion and bell pepper to potatoes. Season with salt, pepper, paprika and stir to combine. Sauté until onions/peppers begin to caramelize, moving often to prevent burning. Add kale and fold into hash. cook until kale is just wilted. Remove from heat and adjust seasoning before seasoning. Serve immediately by topping each serving with a fried egg.

    3. Notes **to fry an egg**: add remaining oil to a non stick or stainless still frying pan. Bring pan to medium heat. Crack a whole, unscrambled egg into to the pan. Allow egg to pop and edges to begin to rise before flipping, about 2 minutes. Season with salt and pepper, and use a spatula to gently flip egg over. Repeat seasoning. Cook until desired donees and serve immediately.

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  • Miso Soy Grilled Chicken

    Fellow foodie, have you taken a quick “slip-fall” down the “rabbit-hole” of Salt Fat Acid Heat yet? If not, please back away from this post, go find your closest friend’s Netflix account to mooch from and watch this stunning documentary and cooking show by Samin Norsrat, inspired by her bestselling book. Culinarians and food enthusiasts alike have flocked to the show because of her simple breakdown of foundational flavors, cooking elements and international dishes that seem to jump from the screen. This recipe is inspired by Grilled Chicken with Soy Sauce by Yasuo Yamamoto, from the Salt segment of the show.

    Miso is a paste made of fermented soy beans that produces a slightly inexplicable sweet and savory flavor. If you can, spring for good quality soy sauce for this recipe, it will make a difference! If not, good ole’ Kikoman will do just fine. Who would that think that two ingredients would yield complex savory, umami flavors that jump from the dish onto your palate? I urge you to give it a try for yourself!

    A charcoal grill makes an excellent vehicle for cooking, as it adds another layer of smoky flavor to the mix. If you can’t get to charcoal, opt for a gas grill or a cast iron skillet on the stove. See the original recipe here.

    Miso Soy Grilled Chicken

    • Mixing Bowl
    • 6 Chicken Thighs
    • 1/2 cup Medium Miso Paste
    • 1/4 cup Soy Sauce

    1. In a small mixing bowl combine soy sauce and miso paste. Stir until two ingredients are incorporated.

    2. Pat chicken thighs dry using a paper towel. Cover chicken thighs with miso-soy mixture, using a pastry brush or hands. Be sure that each thigh is completely coated. Reserve any leftover miso marinade for brushing on the grill. Let chicken continue to marinade at room temperature while preparing a grill.

    3. If using a charcoal grill, heat coals until white hot, and spreading coals to one side of the grill. If using a gas grill, turn to medium-high heat.

    4. Place chicken thighs on grill, indirectly from heat to reduce the chance of burning. Slowly grill each thigh until they begin to brown, turning 2-3 times to prevent burning. Brush remaining miso-soy mixture on chicken halfway through cooking and repeat until the thighs an internal temperature of 165°. Remove from grill and serve immediately with scallions, cucumber and rice.

    Main Course
    5 ingredients or less, chicken, entrees, grilled, miso, soy

    Specialty Ingredients

    Kishibori Shoyu – Premium Artisinal Japanese Soy Sauce, Unadulterated and without preservatives Barrel Aged 1 Year – 1 bottle – 24 fl oz

    Organic Kyoto Shiro White Miso Paste by Namikura Miso Co. (2.2 pound)

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  • Pear Almond Coffee Cake

    Ever have a taste for a nostalgic, old-school fresh baked coffee cake? This recipe was truly conceptualized by letting my stomach take the lead. Craving a rare and quick ( by quick, meaning less than an hour) sweet treat, I scoured some of my inherited cook books, some of which span back to the 1960’s. If I was going to get nostalgia, I was definitely going to find it in one of those.

    This coffee cake is adapted from a Better Homes and Gardens cook book, 1989. The coffee cake is a simple wet to dry mix and is ready in a little over an hour. Slightly sweet with a hint of spice thanks to cinnamon and nutmeg. By swapping a classic crumble topping for sliced pears with almonds and brown sugar, it allows for the fruit, nuts to caramelize while baking. My pear almond version makes a perfect quick-bread for entertaining.

    Try to get your pear slices as thin as possible to have enough for the entire circumference of the pan. It helps to keep them in order as you’re slicing, for a more uniform “fan”. Use my step by step photos as a guide for assembling your flower pan, or come up with your own creative pattern!







    Pear Almond Coffee Cake

    • Large Mixing Bowl
    • 9 inch Cake Pan
    • Sharp Knife
    • Cutting Board
    • 3/4 cup  light brown sugar (plus more for sprinkling)
    • 1 1/2 cups AP flour
    • 1/2 tsp  baking powder
    • 1/4 tsp  baking soda
    • 1/4 tsp  cinnamon, ground
    • 1/4 tsp nutmeg, ground
    • 1/4 tsp  salt
    • 5 tbsp butter
    • 1 beaten egg
    • 1/2 cup  buttermilk
    • 1/2 tsp  vanilla
    • 1 pear
    • 1/3 cup  almonds, chopped

    1. Preheat oven to 350º. in a large mixing bowl, combine flour, **half cup** of brown sugar, baking soda, baking powder, salt and spices. Whisk to combine. Set aside. In another container, whisk together mix egg, buttermilk and vanilla. Melt the butter and stir into wet ingredients until combined. Add the wet ingredients to the dry, and bold together until just moistened. Do not over mix.

    2. Grease a 9 inch cake pan. gently our batter into pan. Refrigerate until ready to top.

    3. To create topping using a sharp knife, core 1 pear and cut in half lengthwise. Place 1 half of pear on cutting board, sliced side down. Carefully slice pear half into thin, 1/8 inch slices. repeat with other half. Remove cake from refrigerator

    4. In a separate bowl, combine remaining brown sugar and almonds. to assemble, carefully place each pear slice in a fan pattern atop the cake batter to resemble a flower. Sprinkle sugar almond mixture atop cake.

    5. Bake for 35-40 minuets, until cake begins to brown and a toothpick inserted near the center of the cake comes out clean. Let cool for at least 20 minutes before removing from pan. Serve on a serving tray or pan.

    Breakfast, Dessert
    almond, baking, breakfast, desserts, pear

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  • Grilled Salmon Tacos with Mango Salsa

    Many of my recipe concepts are inspired by memories, family or specific ingredients, food genres. this recipe in inspired by my uncle arthur. uncle arthur is what you call a “closet cook”. during my childhood we would marvel at his specials: stuffed portobello mushrooms, chicken marsala pasta and more. they were (and still are) the types of plates you’d find at an upscale bistro today. you would’t get it often, but when you did it was a treat.

    Grilled Salmon Tacos with Mango Salsa

    Salmon Tacos

    • 1.2 lb salmon (cut lengthwise into 3 oz filets)
    • 1/4 cup  soy sauce
    • 2 tbsp honey or maple syrup
    • 2 cloves garlic (minced)
    • 6 corn tortillas
    • 1 cup  black beans (cooked (optional))
    • 6 romaine lettuce leaves
    • cilantro sprigsv
    • oil for grill

    Mango Salsa

    • 2 mangos (peeled and dicedv)
    • 1/3 cup red onion (minced)
    • 1/3 cup cilantro (chopped)
    • 1/2 tsp  paprika
    • 1/2 tsp  cumin
    • juice of 1 lime
    • salt and pepper tt

    Mango Salsa

    1. To make mango salsa, combine mango, red onion, cilantro and remaining ingredients in a medium mixing bowl. Fold ingredients together to combine. Season with salt and pepper. Cover and refrigerate until ready to assemble tacos.

    Salmon Tacos

    1. To prepare tacos, combine soy sauce, garlic and maple syrup/honey in a small mixing bowl. Stir until incorporated. Pour marinade on salmon fillets and marinade under refrigeration for 30 minutes, up to overnight.

    2. Prepare grill by setting to medium-high heat. Lightly brush grates with oil to prevent sticking. after marinading, transfer salmon fillets to grill top side down. Grill until bottom of fillets begin to turn an opaque color, about 2-3 minutes. Use a spatula to gently flip fillets. Repeat the grilling process for another 2-3 minutes, or until cooked thoroughly. Promptly remove salmon fillets and transfer to a heat safe platter after grilling to prevent overcooking.

    3. Meanwhile, warm tortillas. Bring a medium sized pan to low heat. Heat each tortilla by transferring to the pan one a a time until heated through. Cover heated tortillas with a towel to prevent drying out.

    To Assemble

    1. To assemble tacos, place 1 romaine lettuce leaf atop each tortilla. Add a spoonful of black beans to each taco then top with one salmon fillet. Spoon mango salsa atop each taco and garnish with cilantro sprigs. Serve immediately.

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  • Beet Cous Cous Pilaf

    This ultra colorful recipe cooks up in 5 minutes and is made to please a crowd, even the tough to win kiddies. Though couscous appears to be a grain of its own, it is actually pasta in the shape one. Like almost all pastas, its mild flavor makes it a great canvas for many aromatic ingredients.

    Though drawing its hue from crimson beets, using juice instead of the actual root yields a milder flavor for palates who are still growing to love its distinctive “beety” taste. The addition of golden raisins adds a touch of balanced sweetness, which is common in many traditional moroccan tagine dishes. Serve with a classic roast chicken, herbaceous kofta or alone as the star of the show.


    Beet Cous Cous Pilaf

    • 2 cups cous cous
    • 1 tbsp olive oil
    • 1 med onion (diced)
    • 1 clove garlic (minced)
    • 1 tsp ground cumin
    • 1 cup beet juice
    • 2 tsp organic chicken base ((optional))
    • 1 cup water
    • 1/2 cup golden raisins
    • TT salt and pepper
    • 1/2 cup scallions (sliced thin)
    • 1/2 cup parsley (chopped)

    1. In bring water to a boil, add chicken base and stir to dissolve. Remove from heat and sit aside.

    2. Meanwhile, bring a large sauté pan to medium heat. Add oil and onion, garlic. Sauté until ingredients become aromatic, about 2 minutes. Add cumin, couscous and stir to incorporate while gently toasting. For 1 minute. add beet juice, and diluted chicken base. Stir to prevent lumps from forming, then add golden raisins and salt/pepper.

    3. Cover pan and reduce heat to low, allowing couscous to absorb liquid about 5 minutes. Remove lid and fluff with a fork. Turn off heat, and stir in scallions and parsley. Serve immediately.

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  • Think Pink : Holistic Habits for disease prevention

    In honor of breast cancer awareness month, i thought about ways i could contribute to the cause. As someone who has seen many loved ones affected by this (and other) cancer, the subject was pressing on my heart. Just in time, i was asked by a fellow church member to create a presentation to educate others on the importance of holistic eating and its impact on breast cancer prevention. I was so honored to be approached and wanted to share with you. *

    Healing requires an approach of wholeness to achieve wellness

    Detection is key, and its truly easier to prevent disease rather than cure it. However it does not mean that healing is not achievable. This includes (but not limited to), medical treatments, emotional support of family and friends, light exercise, spiritual balance, a healthy diet and doing activities that one loves. Experts have proven that patients who have a well rounded course of treatment do better than those who only choose one.

    Things that cause disease in the body: Free Radicals

    Oxidative stress is when the body contains too much oxygen, giving a chance for free-radicals to develop in the body. Free radicals are unhealthy cells that travel throughout the body and allow cancerous cells to develop and thrive. This occurs when our bodies are bogged down by stress, sedentary lifestyle, environmental factors (such as exposure to heavy metals, smoking, and using unhealthy grooming products) and nutrient empty foods.

    Two ways to drastically reduce oxidative stress in the body is through healthy eating and exercise.

    Though eating whole, fresh foods can be more expensive than eating processed food, in the long run, you safe time, energy and money.

    Exercise is free! You don’t have to pay anyone to move around.

    Healthy eating rules of thumb

    Eat the rainbow. antioxidant rich foods. Antioxidants are substances that promote heathy cell regeneration, reduce inflammation of the body, and improve the your overall health.

    Antioxidant rich foods are usually fresh, including color-rich produce, like green leafy vegetables, sweet potatoes, berries, seeds, nuts and more. When in doubt , eat meals that contain a variety of color and is close to unprocessed as possible.

    See: *beet cous cous pilaf*

    Frozen over canned if you do not have access or time to prepare raw fruits and vegetables for cooking, opt for frozen over canned. Frozen produce is quick-frozen after picking, rather than cooked during the canning process.

    How to eat fresher for cheaper. If you do not have the budget for organic or non-go produce. Try to eat produce that is abundant for the season you are in ie, tomatoes and berries for the summer, leafy greens in the fall and peas in the spring. Growing produce within season is usually requires fewer pesticides herbicidesand less processing/transport. those savings get passed on to you .

    Last but definitely not least. stay hydrated! If you’re thirsty, it means your body has already told you its craving more water. A good rule of thumb for the amount of water you should be drinking is one fluid oz for half your body weight. So, if you weigh 180lbs, divide that by half for 90lbs and convert to 90 fl. oz. The body is made of 70% water and needs ample water to maintain proper functions in the body. Infused waters are a great way to incorporate more water to your diet while adding flavor and some extra vitamins to your daily beverage rotation.

    Check out the recipes provided and please share with a friend! has adopting a healthier lifestyle helped you in your journey of disease prevention/recovery? i’d love to hear in the comments!

    *I am not a medical professional these statements have not been evaluated by the FDA. Please use your own judgement and consult your medical practitioner for more information regarding your health.

    Hydrating Infused Water Recipe: Dragon Berry

    • 1 gallon purified water
    • 1 pink dragonfruit (peeled and diced)
    • 8 oz strawberries (halved)

    1. Combine all ingredients in a container and let infuse for 2 hours under refrigeration, up to overnight. Enjoy immediately after infusing.

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