Tag Archives: heart healthy

Fresh Summer Salsa

28 Jul

The flavors of summer are ripe, juicy and bursting with colors. This season gives us sweet treats with fresh aromatic melon, juicy berries, and gorgeous tree ripened peaches. And we can’t overlook the herbs exploding in our gardens. Need a new way to enjoy the essence of sunny days and warm breezy nights? Summer salsa here we come!

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Look at this versatile summer fruit salsa!

Need some ideas as to what to do with this summer treat? This fruity delight is delicious with a spicy grilled tenderloin. Or on top of shrimp tacos. Or along side juicy chicken thighs.

Oh…you want it for an appetizer? You can do that too. This salsa is just as great with crisp yellow corn chips. It is a can’t miss with some baked brie cheese in puff pastry. The possibilities are endless!

Want more choices, more flexibility? This salsa recipe offers plenty. It’s bold flavor lends itself to endless substitutions to customize anything seasonal. This salsa is yummy with cilantro, but if your herb garden is overflowing with fragrant  rosemary or leafy basil, add that in place of the cilantro. Got blueberries? Toss those in with or in place of something else. Any firm fruit will do.

But first, lets start with the basic recipe. Where you go from there is up to you.

Begin by chopping your cantaloupe and peaches. Add them to a large bowl. Don’t crowd the ingredients as you will have more to add and a little stirring to do.

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Chop up some cantaloupe and peaches. Side bar-if you have a little leftover, sprinkle it with some bleu cheese and enjoy!

Add some luscious summer blackberries.

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Just look at those gorgeous colors!

Now it is time to jazz up the works a bit. Add in your cilantro and finely chopped onions. Give that all a good gentle stir. You are going to love how these flavors work together.

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A little salt and pepper, a drizzle of olive oil, a squeeze of fresh lime, another good stir and your summer salsa is ready! This gets better over time so make it ahead of when it will be served and let it sit in the fridge for a few hours. See the full recipe below.

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Amy’s Fresh Summer Salsa

  • 2 cups coarsely chopped cantaloupe or 1 cup each canteloupe and honey dew melon
  • 2 ripe peaches, chopped
  • 1/2 cup blackberries
  • 1/2 cup finely chopped red onion or thinly sliced scallions including green top
  • 1/2 bunch chopped fresh cilantro (may substitute basil)
  • 1-2 Tablespoons chopped jalapeno pepper
  • 1 lime cut in half
  • 1-2 Tablespoons extra virgin olive oil
  • salt and pepper to taste

Add all ingredients together and gently stir. Refrigerate until use.

Secret Ingredient-splash 1 or 2 tablespoons over tequila on the salsa. Then serve with margaritas and fish tacos! Be sure to let me know how your salsa turns out and what you love about it!

Just Squash it!

30 Oct

It is fall and time to cook up some squash!  And I am not talking about the little summer squash.  I am talking about the big honking fall squash, like acorn squash and my all time fav…spaghetti squash!

Squash is budget friendly, especially this time of year, so it is time to make the most of our food dollars!  Spaghetti squash is pretty big, and there are lots of ways to cook it.  I just plop it into a big soup pot, cover it with water, get it to boiling, toss the lid on, and then figure out what I am going to do with it while it simmers.

Spaghetti squash has a pretty neutral flavor profile, making it perfect to use in a million different ways.  It is packed with nutrition. low in fat, (if you allow it to stay that way) and wonderfully versatile!  Tonight I am making spaghetti squash bake with roasted vegetables.  You need a little time to do this because cooking a big squash cannot be rushed.  So pour a glass of Pinot Noir, and lets figure this out.

As I mentioned, I just boil my squash.  While that squash is simmering, I cut up 2 green zucchini. I had a package of precut mushrooms and some grape tomatoes too.  I placed the veggies on a parchment covered baking sheet, then added the mushrooms and tomatoes.  I doused this with a little olive oil, some vinegar, (true confessions…I love acidic food!), and dusted it with salt, pepper and herb de Provence.  The veggies cooked in a 350 oven for about 30 minutes.

When the veggies were done, so was the squash.  It was out of the water, on the counter, and cut in half cooling.  I spooned out the seeds, much like cleaning out a pumpkin.  Only the flesh remained.  I raked it into strands and put that into a baking dish.  A little tomato sauce went on top.  Then the roasted veggies.  And here is when I got a bit naughty (sorry mom!). I sprinkled it with cheese.  Back into a 350 degree oven it went.

It baked for about 25 minutes, with lightly seasoned chicken breasts in the oven too.  The squash and chicken were ready at the same time.  Dinner was delicious!  Look at my story in pictures.

The strands of spaghetti squash.

The strands of spaghetti squash.

The roasted vegetables!  Yum!

The roasted vegetables! Yum!

spaghetti squab went into a baking dish and was topped with tomato sauce.

spaghetti squab went into a baking dish and was topped with tomato sauce.

Roasted veggies topped the tomato sauce, and cheese was sprinkled to finish it!

Roasted veggies topped the tomato sauce, and cheese was sprinkled to finish it!

Cannelini and Greens

31 Aug

I am a self proclaimed foodie.   I think about food a lot.  I think about how to grow it, how to prepare it, and try to conjure up interesting twists of flavor with what I have on hand.  Although I love the European method of shopping daily to prepare the freshest food, I am not a person that likes to hop in the car and zip out to the store for a missing ingredient when I cook.  Nope…I like to put music on, surround myself with my the folks I love, and get in the kitchen and cook.

That is exactly what I was doing when I created my cannellini dish lately.  I looked at ingredients that I had on hand, craved something different, poured Denis and I a glass of red wine and got to work.  This is what I came up with, and I must say, it was brilliant.  Here is my recipe.

Amy’s Cannellini and Greens

  • 1/2 sweet onion, chopped
  • 2 cloves of garlic, chopped fine
  • 2 cans cannellini beans-rinsed and drained
  • 1 can diced tomatoes
  • 3 cups of fresh arugula and spinach
  • 4 slices of prosciutto, chopped
  • 2 Tablespoons Olive oil
  • 5 sprigs of fresh thyme
  • 1/2 Teaspoon parsley
  • 1/2 teaspoon sage
  • salt and pepper
  • fresh parmesan cheese

Heat a large pan on medium, and put olive oil in pan.  When hot, add onion and cook until translucent, about 3 minutes.  Add garlic, and stir.   Let cook for 1 minute.   Add canned tomatoes with juice, thyme, parsley, and sage.  Stir to mix.  Shake in salt and pepper to taste.  Heat until hot and bubbling, about 4-5 minutes.  Add cannellini beans and give the mix a good but gentle stir.  During the last few minutes of cooking, add the prosciutto.  While that is heating through, take a large shallow bowl and line it with the fresh arugula spinach mixture.  Grate some fresh parmesan cheese over it.  Just a sprinkle will do.

Taste bean mixture.  Adjust seasonings as needed.  Pour hot beans over greens.  The greens will wilt a bit, and the scent coming off this dish is amazing!  Serve.

This dish is quick to put together and a great way to use some leftover greens when you are tired of regular cold salads.  It is a pretty dish, and packed with nutrition.  Cannellini beans are rich in antioxidants, loaded with beneficial fiber, and have plenty of heart healthy b9.   It is a beautiful dish to have on your dinner table, with the added benefit of being very nutritious!  Bon Appetite!

Oh yum!

Oh yum!