The Memorial Day Cook Out

This week’s menu

• Hamburger
• Barbeque chicken
• Grilled portabella mushroom
• Baked beans
• Roasted Corn
• Cole slaw
• Potato salad

Hamburger

Yields 12  

4 ounce Burgers

Ingredients

3 lbs ground beef or turkey¹

1 tablespoon Worcestershire sauce

2 teaspoons sea salt

1 tablespoon granulated garlic

1 tablespoon granulated onion

1 tablespoon black pepper

1 teaspoon crushed red chili peppers – optional

1 large bell pepper, diced

1 medium onion, diced

2 tablespoons garlic, minced

Instructions

Mix all ingredients thoroughly.

Divide the meat into 4 ounce portions.

Form each portion loosely into a 3/4-inch-thick burger. 

Heat a gas grill to high or heat coals in a charcoal grill until they glow bright orange and ash over.

Brush the burgers with the oil. Grill the burgers until golden brown and slightly charred on the first side, about 3 minutes for beef and 5 minutes for turkey.

Flip over the burgers. Cook beef burgers until golden brown and slightly charred on the second side, 4 minutes for medium rare or until the desired degree of doneness is reached.

Cook turkey burgers until cooked throughout, about 5 minutes on the second side.

¹ Add seasoning to ground turkey 24 hours prior to cooking

Barbecue Chicken

4 – 6 Servings

Note:  to make chicken healthier, we are going to remove the skin and instead of a sweet ketchup barbecue sauce we are going to make a nice spicy tomato sauce.  This will cut many calories from your chicken.

Ingredients for the Chicken

1     4 lb chicken* cut in fourths or eighths

1 lemon

½ teaspoon sea salt

1 teaspoon granulated garlic

1 teaspoon granulated onion

½ teaspoon black pepper

Removing the skin:

It's best to use cold chicken, so start the process early enough during the day or the day before you want to cook it.

Place chicken in the freezer long enough for it to become firm but not hard.

Select a sharp knife and cut the wings off of the chicken.

Then slice through the skin down the back of the chicken.

Using a paper towel to improve your grip, pull the skin away from the flesh and discard.

*How to cut up a whole chicken

Instructions

Wash chicken pieces and blot dry with a paper tower.

Place chicken in a baking dish and squeeze the lemon juice it all over the pieces.  Slice up the lemon rind and set it aside.

Mix the seasonings together and sprinkle all of it on both sides of the chicken.

Place the lemon slices on top of the chicken.

Cover dish with plastic wrap or foil and refrigerate until ready to use.

Can be prepared 24 hours prior to cooking

Renegade Barbecue Sauce

Note:  This is an Antebellum Barbecue Sauce with oil instead of butter, the salt and sugar has been reduced and unsweetened pineapple juice is used instead of water.

Ingredients

¼ cup grapeseed oil

1 medium yellow or white onion, finely, chopped
2 large cloves garlic, minced or 1 tablespoon chopped

6 ounces tomato paste
1 cup apple cider vinegar

2 cups pineapple juice w/o sugar added

1 tablespoon Worcestershire sauce
1 teaspoon sea salt

1 tablespoon dark brown sugar

1 tablespoon molasses (not black strap)
1 teaspoon black pepper

1 teaspoon granulated onion

1 teaspoon granulated garlic

1 teaspoon crushed red chili peppers
1 teaspoon dried rubbed sage
1 teaspoon dried basil leaves
½  teaspoon ground coriander

¼ teaspoon ground cloves

Instructions
In a large saucepan, add oil, onion and garlic then sauté on medium low heat until onions are caramel in color, stirring occasionally.

Turn heat down slightly and mix in the tomato paste.

Add vinegar, pineapple juice, Worcestershire sauce, salt, sugar, molasses and spices.  Allow sauce to cook gently on medium low heat, uncovered thirty minutes to an hour, stirring occasionally.

To Grill Chicken

Preheat grill.  If using a charcoal grill ambers should be ash color not red.

Brush both sides of the chicken with barbecue sauce.

Place chicken on the grill and cook for 6 to 7 minutes on the first side, or until brown.

Turn pieces over and continue cooking for another 5 to 6 minutes.

Brush both sides with more sauce and continue cooking an additional 4 to 5 minutes.

Remove chicken completely off the heat so that it does not dry out.

Note:  Remember the chicken has marinated in the lemon juice and spices therefore, it has been tenderized and requires less cooking time. 

Also note that the chicken will continue to cook internally 5+ minutes after removing it from the heat.

Grilled Portabella Mushrooms

Serves 4

Ingredients

½ cup grapeseed oil

¼ cup balsamic vinegar

½ teaspoon salt

½ -1 teaspoon crushed red chili peppers

1 teaspoon granulated garlic

1 teaspoon granulated onion

1 teaspoon oregano or any dry herb

½ teaspoon black pepper

2 teaspoons chopped garlic

4 large portabella mushrooms

Instructions:

In a bowl, whisk together the oil, vinegar, herbs, spices and garlic then sit it aside.

Rinse mushrooms under cool water while lightly rubbing by hand to remove any dirt or debris. 

Pat mushrooms dry with a paper towel.

Place mushrooms in a baking dish then pour the marinade over them. 

Cover and refrigerate 1 – 2 hours.

Preheat grill to a medium heat, as grilled portabella mushrooms will burn over a high heat.

Remove mushrooms from refrigerator and let them come to room temperature.

Spray grill rack with non stick cooking spray before putting it on the grill.

Place portabellas on heated grill and cook 3 - 4 minutes on each side.  And 3 minutes on the other side.

You will know the portabellas are done when they turn a darker color and look slightly shrunken.

New Age Easy Baked Beans

12 Servings

Ingredients

2 tablespoons grapeseed oil

1 cup chopped onion

¼ cup minced garlic

2 cans salt free pinto beans, rinsed and drained

4 cans salt free vegetarian beans

2 cans salt free diced tomatoes

1 teaspoon sea salt

1 teaspoon ground black pepper

½ - 1 teaspoon crushed red chili peppers

1 teaspoon granulated garlic

1 teaspoon granulated onion

1 teaspoon ground allspice

¼ cup brown sugar

2 tablespoon molasses

2 tablespoons Worcestershire sauce

2 cups of barbecue sauce

1 cup of water

2 bay leaves

Method

Preheat oven to 350 degrees F.

Heat a Dutch oven on top of the stove add oil, onions, garlic and allow them to simmer for a few minutes.

Add pinto beans, vegetarian beans, tomatoes, seasoning and spices, mix thoroughly.

Add brown sugar, molasses, barbecue sauce, water and bay leaves.

Bring pot up to a boil, stir then cover, put pot in the preheated oven.  Bake for 1 hour covered and undisturbed

Remove beans from oven, uncover and stir.  Taste for seasoning and adjust accordingly.

Remove bay leaves before serving.

 Grilled Corn

Serves 6

Ingredients

½ cup extra virgin olive oil

1 teaspoon lemon juice

1 teaspoon onion powder

1 teaspoon garlic powder

½ teaspoon salt

½ teaspoon crushed red chili peppers

6 ears of corn in the husk

Instructions

Whisk together olive oil, lemon juice and seasonings and sit aside to spread on corn once it’s done. 

Purchase fresh corn on the cob. When you pick out your corn, be sure to partially peel back the husk and silk so that you can be sure you're getting a good ear.

Remove as much of the corn silk as possible without removing the husk. Excess silk will burn while the corn is on the grill.

Soak the corn in water for 15 to 20 minutes. This will ensure that you can cook the corn for a long enough time without it burning.

Take the corn out of the water, and shake off any excess. You want the corn wet, but not dripping.

Close the silk back around the corn and place the corn on the grill and then close the lid.

A gas grill should be on medium heat. If you're using a charcoal grill, make sure the coals are no longer flaming.

Turn the corn every 10 minutes, you want the corn to be evenly cooked and browned on all sides.

When the corn husk is charred and nearly black, your corn is done.

Remove the corn from the grill and carefully remove the husk and remaining corn silk. While the corn is still hot, use a pastry brush and brush each ear of corn with the olive oil spread.

Coleslaw

8 Servings

Ingredients

1 medium head of cabbage, julienned

1 large carrot, grated

1 medium onion, julienne

1 medium jalapeno pepper, sliced thin

½ - 1 teaspoon sea salt

For the Dressing:

¼ cup white wine vinegar

¼ cup rice wine vinegar

¼ cup tamari
1 tablespoon sesame oil

¼ cup extra virgin olive oil

½ teaspoon crushed red pepper

1 teaspoon thyme, dried

1 teaspoon dried, tarragon or dill seed, ground

1 teaspoon granulated garlic

Instructions

Prepare dressing first by whisking together all ingredients thoroughly set aside while prepping the vegetables.

Place all the prepared vegetables in a large bowl, add the salt and mix thoroughly.

Pour dressing over vegetables and mix thoroughly, let slaw marinate at least 1 hour prior to serving.  The longer the dressing marinates the cabbage the better the slaw will taste.

Mix again thoroughly before serving.

Spiked Potato Salad

20 Servings

Ingredients

10 lbs Russet potatoes, peeled, cubed                  

1 tablespoon Salt                                                    

2 teaspoons Pepper                                               

1 tablespoon Paprika  

1 tablespoon Olive oil                                           

1 ½ cups Red onion, diced, small

1 ½ cups Red bell pepper, diced, small

2 large stalks Celery, diced, small

2 cups Sweet pickle relish            

2 tablespoons Dijon mustard                                

¼ - 1 cup Vegenaise or mayo w/olive oil

           

Instructions

Boil diced potatoes until fork tender, about 15 minutes and drain.

Season potatoes while they are hot with salt, pepper and paprika then mix thoroughly.  Mix in the olive oil and refrigerate until potatoes cool.

Once cooled add onions, peppers, celery, relish, mustard and mayo.  Mix thoroughly.

Note:  It is important that you season the potatoes while they are still hot so that the potatoes and not the dressing absorb the seasoning.

Coleslaw

Coleslaw

8 Servings

Ingredients

1 medium head of cabbage, julienned

1 large carrot, grated

1 medium onion, julienne

1 medium jalapeno pepper, sliced thin

½ - 1 teaspoon sea salt

For the Dressing:

¼ cup white wine vinegar

¼ cup rice wine vinegar

¼ cup tamari
1 tablespoon sesame oil

¼ cup extra virgin olive oil

½ teaspoon crushed red pepper

1 teaspoon thyme, dried

1 teaspoon dried, tarragon or dill seed, ground

1 teaspoon granulated garlic

Instructions

Prepare dressing first by whisking together all ingredients thoroughly set aside while prepping the vegetables.

Place all the prepared vegetables in a large bowl, add the salt and mix thoroughly.

Pour dressing over vegetables and mix thoroughly, let slaw marinate at least 1 hour prior to serving.  The longer the dressing marinates the cabbage the better the slaw will taste.

Mix again thoroughly before serving.

Grill Corn on the Cob

Grilled Corn

Serves 6

Ingredients

½ cup extra virgin olive oil

1 teaspoon lemon juice

1 teaspoon onion powder

1 teaspoon garlic powder

½ teaspoon salt

½ teaspoon crushed red chili peppers

6 ears of corn in the husk

Method

Whisk together olive oil, lemon juice and seasonings and set aside to spread on corn once it’s done.  

Purchase fresh corn on the cob. When you pick out your corn, be sure to partially peel back the husk and silk so that you can be sure you're getting a good ear.

Remove as much of the corn silk as possible without removing the husk. Excess silk will burn while the corn is on the grill.

Soak the corn in water for 15 to 20 minutes. This will ensure that you can cook the corn for a long enough time without it burning.

Take the corn out of the water, and shake off any excess. You want the corn wet, but not dripping.

Close the silk back around the corn and place the corn on the grill and then close the lid.

A gas grill should be on medium heat. If you're using a charcoal grill, make sure the coals are no longer flaming.

Turn the corn every 10 minutes, you want the corn to be evenly cooked and browned on all sides.

When the corn husk is charred and nearly black, your corn is done.

Remove the corn from the grill and carefully remove the husk and remaining corn silk. While the corn is still hot, use a pastry brush and brush each ear of corn with the olive oil spread.

New Age Easy Baked Beans

New Age Easy Baked Beans

12 Servings

Ingredients

2 tablespoons grapeseed oil

1 cup chopped onion

¼ cup minced garlic

2 cans salt free pinto beans, rinsed and drained

4 cans salt free vegetarian beans

2 cans salt free diced tomatoes

1 teaspoon sea salt

1 teaspoon ground black pepper

½ - 1 teaspoon crushed red chili peppers

1 teaspoon granulated garlic

1 teaspoon granulated onion

1 teaspoon ground allspice

¼ cup brown sugar

2 tablespoon molasses

2 tablespoons Worcestershire sauce

2 cups of barbecue sauce

1 cup of water

2 bay leaves

Method

Preheat oven to 350 degrees F.

Heat a Dutch oven on top of the stove add oil, onions, garlic and allow them to simmer for a few minutes.

Add pinto beans, vegetarian beans, tomatoes, seasoning and spices, mix thoroughly.

Add brown sugar, molasses, barbecue sauce, water and bay leaves.

Bring pot up to a boil, stir then cover, put pot in the preheated oven.  Bake for 1 hour covered and undisturbed

Remove beans from oven, uncover and stir.  Taste for seasoning and adjust accordingly.

Remove bay leaves before serving.

Grilled Portabella Mushrooms

Grilled Portobello Mushrooms

Serves 4

Ingredients

½ cup grapeseed oil

¼ cup balsamic vinegar

½ teaspoon salt

½ -1 teaspoon crushed red chili peppers

1 teaspoon granulated garlic

1 teaspoon granulated onion

1 teaspoon oregano or any dry herb

½ teaspoon black pepper

2 teaspoons chopped garlic

4 large portobello mushrooms

Method:

In a bowl, whisk together with the oil, vinegar, herbs, spices and garlic then sit it aside.

Using a tablespoon, scoop out the gills from the underside of the mushroom.

Rinse mushrooms under cool water, while lightly rubbing by hand to remove any dirt or debris. 

Pat mushrooms dry with a paper towel.

Place mushrooms in a baking dish then pour the marinade over them. 

Cover and refrigerate 1 – 2 hours.

Preheat grill to medium heat, as grilled portobello mushrooms will burn over a high heat.

Remove mushrooms from refrigerator and let them come to room temperature.

Spray grill rack with non-stick cooking spray before putting it on the grill.

Place portobellos on heated grill and cook 3 - 4 minutes on each side.  And 3 minutes on the other side.

You will know the portobellos are done when they turn a darker color and look slightly shrunken.

Renegade Barbecue Sauce

Renegade Barbecue Sauce

Note:  This is an Antebellum Barbecue Sauce with oil instead of butter, the salt and sugar has been reduced and unsweetened pineapple juice is used instead of water.

Ingredients

¼ cup grapeseed oil

1 medium yellow or white onion, finely, chopped
2 large cloves garlic, minced or 1 tablespoon chopped

6 ounces tomato paste
1 cup apple cider vinegar

2 cups pineapple juice w/o sugar added

1 tablespoon Worcestershire sauce
1 teaspoon sea salt

1 tablespoon dark brown sugar

1 tablespoon molasses (not black strap)
1 teaspoon black pepper

1 teaspoon granulated onion

1 teaspoon granulated garlic

1 teaspoon crushed red chili peppers
1 teaspoon dried rubbed sage
1 teaspoon dried basil leaves
½  teaspoon ground coriander

¼ teaspoon ground cloves

Instructions
In a large saucepan, add oil, onion and garlic then sauté on medium low heat until onions are caramel in color, stirring occasionally.

Turn heat down slightly and mix in the tomato paste.

Add vinegar, pineapple juice, Worcestershire sauce, salt, sugar, molasses and spices.  Allow sauce to cook gently on medium low heat, uncovered thirty minutes to an hour, stirring occasionally.
If you want a smooth sauce, puree before using.

Barbecue Chicken

Barbecue Chicken

4 – 6 Servings

Note:  to make chicken healthier, we are going to remove the skin and instead of a sweet ketchup barbecue sauce we are going to make a nice spicy tomato sauce.  This will cut many calories from your chicken.

Ingredients - for The Chicken

1     4 lb chicken* cut in fourths or eighths

1 lemon

½ teaspoon sea salt

1 teaspoon granulated garlic

1 teaspoon granulated onion

½ teaspoon black pepper

Removing the skin:

It's best to use cold chicken, so start the process early enough during the day or the day before you want to cook it.

Place chicken in the freezer long enough for it to become firm but not hard.

Select a sharp knife and cut the wings off of the chicken.

Then slice through the skin down the back of the chicken.

Using a paper towel to improve your grip, pull the skin away from the flesh and discard.

*How to cut up a whole chicken

Instructions

Wash chicken pieces and blot dry with a paper tower.

Place chicken in a baking dish and squeeze the lemon juice it all over the pieces.  Slice up the lemon rind and set it aside.

Mix the seasonings together and sprinkle all of it on both sides of the chicken.

Place the lemon slices on top of the chicken.

Cover dish with plastic wrap or foil and refrigerate until ready to use.

Can be prepared 24 hours prior to cooking

Renegade Barbecue Sauce

Note:  This is an Antebellum Barbecue Sauce with oil instead of butter, the salt and sugar has been reduced and unsweetened pineapple juice is used instead of water.

Ingredients

¼ cup grapeseed oil

1 medium yellow or white onion, finely, chopped
2 large cloves garlic, minced or 1 tablespoon chopped

6 ounces tomato paste
1 cup apple cider vinegar

2 cups pineapple juice w/o sugar added

1 tablespoon Worcestershire sauce
1 teaspoon sea salt

1 tablespoon dark brown sugar

1 tablespoon molasses (not black strap)
1 teaspoon black pepper

1 teaspoon granulated onion

1 teaspoon granulated garlic

1 teaspoon crushed red chili peppers
1 teaspoon dried rubbed sage
1 teaspoon dried basil leaves
½  teaspoon ground coriander

¼ teaspoon ground cloves

Instructions - for the Barbecue Sauce
In a large saucepan, add oil, onion and garlic then sauté on medium low heat until onions are caramel in color, stirring occasionally.

Turn heat down slightly and mix in the tomato paste.

Add vinegar, pineapple juice, Worcestershire sauce, salt, sugar, molasses and spices.  Allow sauce to cook gently on medium low heat, uncovered thirty minutes to an hour, stirring occasionally.

If you want a smooth sauce, puree before using.

Instructions for grilling  

Preheat grill.  If using a charcoal grill ambers should be ash color not red.

Brush both sides of the chicken with barbecue sauce.

Place chicken on the grill and cook for 6 to 7 minutes on the first side, or until brown.

Turn pieces over and continue cooking for another 5 to 6 minutes.

Brush both sides with more sauce and continue cooking an additional 4 to 5 minutes.

Remove chicken completely off the heat so that it does not dry out.

Note:  Remember the chicken has marinated in the lemon juice and spices therefore, it has been tenderized and requires less cooking time. 

Also note that the chicken will continue to cook internally 5+ minutes after removing it from the heat.

The Hamburger

The Hamburger

Yields 12  

4 ounce Burgers

Ingredients

3 lbs ground beef or turkey1

1 tablespoon Worcestershire sauce

2 teaspoons sea salt

1 tablespoon granulated garlic

1 tablespoon granulated onion

1 tablespoon black pepper

1 teaspoon crushed red chili peppers – optional

1 large bell pepper, diced

1 medium onion, diced

2 tablespoons garlic, minced

Method

Mix all ingredients thoroughly.

Divide the meat into 4 ounce portions.

Form each portion loosely into a 3/4-inch-thick burger. 

Heat a gas grill to high or heat coals in a charcoal grill until they glow bright orange and ash over.

Brush the burgers with oil. Grill the burgers until golden brown and slightly charred on the first side, about 3 minutes for beef and 5 minutes for turkey.

Flip over the burgers. Cook beef burgers until golden brown and slightly charred on the second side, 4 minutes for medium rare or until the desired degree of doneness is reached.

Cook turkey burgers until cooked throughout, about 5 minutes on the second side.

1 Add seasoning to ground turkey 24 hours prior to cooking

Perfect Rice in 3 Easy Steps

This week’s Menu

• Rice Pilaf
• Dirty Rice for the New Age
• Cilantro Lime Rice

Hey Guys, I'm flying solo this week therefore I can talk about anything I choose.  So I'm going to give you the scoop on one of my favorite foods, Rice!

Angelique and many others think rice is extremely difficult to make but you can come out with nice fluffy long grain white rice in these 3 easy steps.

Step 1- Rinse: Rinse rice in cold water and drain thoroughly. There are two reasons for rinsing

1. Some mills outside the U.S. use talc as a milling aid, so rinsing is an important step for imported rice.  
2. The rinsing also removes loose starch, making the rice less sticky.

Step 2 - Cook:  The simplest way to cook rice is by using the absorption method:  The rice is cooked in a measured amount of water so that by the time the rice is cooked, all the water has been absorbed.  As the water level drops, trapped steam finishes the cooking process.

The key to this method is figuring out the correct amount of water.  As a general rule, use 1½ to 2 cups of water per cup of long grain white rice.  You may need to experiment a little to find the amount you like best.  

Be aware that more water gives you softer, stickier rice, less water results in firmer rice.

The other important element is to use a heavy bottom pot with a tight fitting lid that keeps the steam in.  If your lid fits loosely, put a clean kitchen cloth between the lid and the pot. 

Step 3 - Let it rest:  After about 16 minutes, the liquid should be absorbed, and the rice should be firm.  If you serve the rice immediately, you will find that the rice at the top of the pot is firm and fluffy and the rice on the bottom of the pot is moist and fragile.  Here's where you will need patience.  Remove rice from the heat and let it sit, undisturbed with the lid on, for at least 10 minutes and for as long as 30. This lets the moisture redistribute, resulting in a more uniform texture, with the bottom layers as fluffy as the top. 

These rules basically applies to all types of rice but the amount of water and cooking period varies between long, short and medium grains and brown, black and red rices.

Now that you have the scoop on cooking rice, try some of my favorites.

Soulful Eating!

Joyce

 Rice Pilaf

4 servings

Ingredients

2 tablespoons grapeseed oil

1 stalk celery, chopped fine

1 small red onion, chopped, fine

1 medium carrot, chopped, fine

1 cup rice, rinsed, drained

1 teaspoon sea salt

1 teaspoon granulated garlic

1 teaspoon granulation onion

2 cups water

2 large bay leaves

Instructions

In a small pot, heat oil, add celery, onions and carrots; sauté until onions are translucent.

Add rice, salt, garlic and onion and mix until rice is coated with oil.

Add water and bay leaves, bring to a boil, stir, cover and reduce heat to the lowest setting.

Cook rice undisturbed for 16 minutes or according to the directions on the package.

Once cooking period has ended, remove pot from the heat and let rice sit covered 10 minutes. 

Remove cover, fluff with a fork and serve.

 

Dirty Rice for the New Age

8 Servings

Traditionally Cajun dirty rice is made with chicken livers or gizzards.  We are going to take the dirt out of the rice and clean it up a little with ground turkey.

Ingredients

1 pound ground turkey¹

½ teaspoon salt

1 tablespoon Worcestershire sauce

1 teaspoon granulated garlic

1 teaspoon granulated onion

½ teaspoon crushed red chili peppers

½ teaspoon oregano

2 tablespoons grapeseed oil

1 cup onions, chopped

1 cup celery, chopped

½ cup bell pepper, chopped

8 garlic cloves, chopped

2 cups rice, rinsed, drained

1 tablespoon tomato paste

4 cups vegetable broth

2 teaspoons salt

1 teaspoon thyme

½ - 1 teaspoon cayenne pepper

2 bay leaves, large

¼ cup freshly chopped parsley

Instructions

Place turkey in a bowl and season with salt, Worcestershire sauce, granulated garlic, onion, chili peppers and oregano, mix thoroughly, cover and refrigerate overnight.   

In a large heavy sauté pan or pot, heat the oil over medium-high heat. Add the turkey and cook, stirring, until the meat is browned.

Add the onions, celery, bell peppers, garlic, rice and tomato paste continue sautéing until all ingredients are well combined.   

Add the vegetable broth, salt, thyme, cayenne pepper and bay leaves; scrape the bottom of the pan to loosen any browned bits.

Bring to a boil, then lower the heat to the lowest setting and simmer for 16 minutes or according to the directions on the rice package.

Once cooking period has ended, remove pot from the heat and let rice sit covered 10 minutes. 

Remove bay leaves, add parsley and fluff with a fork prior to serving.

¹ Vegetarians use (tvp) textured vegetable protein or vegetables crumbles

 

Cilantro Lime Rice

4 Servings

Ingredients                                                                             

2 cups water
1 large bay leaf

1 cup rice, rinsed, drained

1 teaspoon salt

1 teaspoon granulated onion

1 teaspoon granulated garlic

Juice of 1 lime

½ bunch cilantro, coarsely chopped

Instructions

In a small pot, add water, bay leaf, rice, salt, garlic, onion and lime juice.

Bring pot to a boil, cover then reduce heat to lowest setting.

Cook undisturbed 16 minutes or according to directions on package.

Once cooking period has ended, remove pot from the heat and let rice sit covered 10 minutes. 

Remove cover, add cilantro, fluff with a fork and serve.

Dirty Rice - for the New Age

 Dirty Rice -  for the New Age

8 Servings

Traditionally Cajun dirty rice is made with chicken liver or gizzards.  We are going to take the dirt out of the rice and clean it up a little with ground turkey.

Ingredients

1 pound ground turkey¹

½ teaspoon salt

1 tablespoon Worcestershire sauce

1 teaspoon granulated garlic

1 teaspoon granulated onion

½ teaspoon crushed red chili peppers

½ teaspoon oregano

2 tablespoons grapeseed oil

1 cup onions, chopped

1 cup celery, chopped

½ cup bell pepper, chopped

8 garlic cloves, chopped

2 cups rice, rinsed, drained

1 tablespoon tomato paste

4 cups vegetable broth

2 teaspoons salt

1 teaspoon thyme

½ - 1 teaspoon cayenne pepper

2 bay leaves, large

¼ cup freshly chopped parsley

Instructions

Place turkey in a bowl and season with salt, Worcestershire sauce, granulated garlic, onion, chili peppers and oregano, mix thoroughly, cover and refrigerate overnight.   

In a large heavy sauté pan or pot, heat the oil over medium-high heat. Add the turkey and cook, stirring, until the meat is browned.

Add the onions, celery, bell peppers, garlic, rice and tomato paste continue sautéing until all ingredients are well combined.   

Add the vegetable broth, salt, thyme, cayenne pepper and bay leaves; scrape the bottom of the pan to loosen any browned bits.

Bring to a boil, then lower the heat to the lowest setting and simmer for 16 minutes or according to the directions on the rice package.

Once cooking period has ended, remove pot from the heat and let rice sit covered 10 minutes. 

Remove bay leaves, add parsley and fluff with a fork prior to serving.

¹ Vegetarians use (tvp) textured vegetable protein or vegetables crumbles

Cilantro Lime Rice

Cilantro Lime Rice

4 Servings

Ingredients                                                                             

2 cups water
1 large bay leaf

1 cup rice, rinsed, drained

1 teaspoon salt

1 teaspoon granulated onion

1 teaspoon granulated garlic

Juice of 1 lime

½ bunch cilantro, coarsely chopped

Instructions

In a small pot, add water, bay leaf, rice, salt, garlic, onion and lime juice.

Bring pot to a boil, cover then reduce heat to lowest setting.

Cook undisturbed 16 minutes or according to directions on package.

Once cooking period has ended, remove pot from the heat and let rice sit covered 10 minutes. 

Remove cover, add cilantro, fluff with a fork and serve.

Rice Pilaf

Rice Pilaf

4 servings

Ingredients

2 tablespoons grapeseed oil
1 stalk celery, chopped fine

1 small red onion, chopped, fine

1 medium carrot, chopped, fine

1 cup rice, rinsed, drained

1 teaspoon sea salt

1 teaspoon granulated garlic

1 teaspoon granulation onion

2 cups water

2 large bay leaves

Method

In a small pot, heat oil, add celery, onions and carrots; sauté until onions are translucent.

Add rice, salt, garlic and onion and mix until rice is coated with oil.

Add water and bay leaves, bring to a boil, stir, cover and reduce heat to the lowest setting.

Cook rice undisturbed for 16 minutes or according to the directions on the package.

Once cooking period has ended, remove pot from the heat and let rice sit covered 10 minutes. 

Remove cover, fluff with a fork and serve.

Tuna with a Twist

This Week's Recipes

• Curry Tuna Salad
• Ultimate Tuna Salad
• The Tuna Salad Sandwich

Angelique:  

For years, I had a difficult time convincing mom that canned tuna was actually food and not processed mush like potted meat.

Joyce:

Don't be silly Ange.  I always gave you tuna sandwiches as a child and kept tuna in the house.

Angelique:

Yes, but that's because I loved it and it was quick.  I rarely ever saw you eat it, experiment with it or appreciate it.  You always had recipes with canned mackerel, salmon and even sardines.  Never tuna.

Joyce:

You know what?  You're right.  I think that changed when I started working at Whole Foods.  I got an appreciation for just how much potential canned tuna has and that adults love it.  I learned that tuna doesn't just belong in your Wonder Woman lunch box.

Angelique:

You are funny mom.  I loved that lunch box.  Did you hear they're doing a TV remake of Wonder Woman?  I hope it isn't lame like when they did re-did the Bionic Woman.  Did you ever see that?

Joyce:

Tuna. . .

Angelique:

Sorry.  The number one thing I'm advising if you're trying to keep it healthy, (and you should be) get the tuna packed in water not oil.  If you want to really get healthy, Trader Joe's has a salt free tuna and chicken packed in water.  Those two moves will spare you tons in extra calories, fat and sodium. 

Joyce:

Yes, canned tuna often contains lots of sodium.  But the type of tuna you pick is only half the battle because we all know where people go wrong with making tuna - THE MAYO.  Some of my recipes include mayo because my daughter says it's not tuna without mayo.  May I recommend you use the new mayo with olive oil. It's not lower in fat or calories, its just a healthier oil and you won't be able to tell the difference.  And maybe one day I'll teach you how to make your own mayo from tofu. 

Angelique:

That mayo actually is not bad.  Many of mom's dressings can be used as well.  Despite what she may think, occasionally I'll drain a can of tuna, throw a chunk on top of some salad greens with pepper, onion powder, garlic, oregano and one of her vinaigrette dressings.  Simple, healthy, yummy.

Joyce:

We'll start with a tuna recipe Angelique refuses to try.  She doesn't know what she's missing, but don't you miss out on this one.  

Soulful Eating!

Angelique & Joyce

Curry Tuna Salad

6 Servings

Ingredients:

3 - 5 oz cans tuna fish

1 tablespoon lemon juice
1 small red onion, diced
½ teaspoon curry powder
¼ cup dried cranberries
½ cup mayonnaise
Freshly ground black pepper to taste 

DIRECTIONS:

Drain tuna and place in a bowl; add the lemon juice and let it sit while dicing the onions. 
Add all other ingredients and mix well.

Ultimate Tuna Salad

6 Servings

Ingredients:

3 - 5 oz cans tuna fish

2 tablespoons lemon juice

½ teaspoon sea salt

½ teaspoon crushed red chili peppers

¼ teaspoon black pepper

1 teaspoon granulated garlic

1 teaspoon granulated onion

¼ cup parsley, coarsely chopped

1 scallion sliced on the diagonal

1 small red onion, diced

1 stalk celery, diced

¼ cup sweet pickle relish

½ cup mayonnaise

DIRECTIONS:

Drain tuna and place in a bowl; add the lemon juice and mix thoroughly. 

Prepare all other ingredients while tuna is absorbing the lemon juice.

Add all dry seasonings mix well.

Add parsley, scallions, onions, celery and pickle relish and mix again.

Add mayonnaise and mix thoroughly before serving.

The Tuna Salad Sandwich

Ingredients:

3 - 5 oz cans tuna fish

1 tablespoon red  wine vinegar

½ teaspoon sea salt

1 teaspoon granulated onion

1 teaspoon granulated garlic

1 teaspoon ground oregano

½ teaspoon crushed red chili peppers

½ small onion, diced, fine

2 tablespoons spicy mustard

¼ cup mayonnaise

DIRECTIONS:

Drain tuna and place in a bowl; add the red wine vinegar and mash.  Add all other ingredients and mix well.

Serve on bread or a roll with mixed greens, sliced tomatoes and sliced avocados then drizzle red wine vinegar on top.