Sunday, June 29, 2014

Monday Morning Smoothie - Almond Joy Smoothie

Smoothie Tip: For creamy smoothies use avocado, fresh coconut meat, pure creamed coconut, or raw cashews, macadamias and almonds.

 Almond Joy Smoothie
Serves 2

¼ cup raw almonds
1½ cups almond milk
½ cup coconut water
2 frozen bananas 
3 dates, pitted
½ avocado
2 tablespoons unsweetened cocoa powder
2 tablespoons unsweetened shredded coconut - divided

First ground the almonds to a powder with the blender.  Add the almond milk, coconut water bananas, dates and avocado, process until smooth. Add the cocoa powder and 1 tablespoon shredded coconut and process until combined.
Sprinkle the remaining coconut on top of each smoothie before serving.

Wednesday, June 25, 2014



Mom:  Back in my day, we use to grab a big serving spoon and my husband got 2 big spoonfuls, I got one spoonful and the little one got a half of spoonful.
Angelique:  In the new age, Mom learned a new trip.  New Age Soul Food Tip # 21 is EAT ½ CUP SERVINGS.  Apparently a serving is about one half cup.  So she went and bought a (Weight Watchers) spoon that was exactly a half cup.
Mom:  In the new age, the buzz word is PORTION CONTROL.  Most people understand that to mean – DON’T EAT SO MUCH.  But it’s unclear just how much is too much.
Angelique:  If you’re still filling up your plate at every meal, it’s going to take some time to work your way to ½ cup servings, but get out your 1cup measuring cup, from there gradually starting breaking it down to ½ cup servings.
Mom:  Another tip that will help you out is not to keep the food on the dinner table.  Cause you will grab one or two more spoonfuls and pick a little more meat off the roast just because its sitting there.
Angelique:  This is another one of those tips that will provide immediate results.  Just cutting your portion size to ½ cup without even changing what you eat will lower the amount of calories you’re consuming and you will start losing weight. 

½ cup 2 vegetables & a grain + 3 ounces protein

On the Diet Menu

 Cilantro Lime Grilled Chicken Breast
8 Servings

Note: Traditionally this recipes calls for honey but we are going to use an orange as the sweetener instead.

4 – 6 ounce b/s1 chicken breast  
For the marinade:
1 lime, juiced
1 orange, juiced
½ cup fresh cilantro, chopped
6 garlic cloves, chopped
1 tablespoon olive oil
½ teaspoon sea salt
½ teaspoon granulated onion powder
¼ teaspoon crushed red chili pepper s

Place chicken breasts in a shallow baking pan, or zip lock bag.
In a blender puree the marinade ingredients, or in a small bowl, whisk together the juice, cilantro, garlic, olive oil, salt, onion powder and chili peppers.
Pour over chicken and turn pieces to coat evenly, cover and chill at least 1 hour or overnight.
Preheat a gas grill to a medium heat or start coals in a charcoal grill and let them burn until there is a white coating of ash on all the coals.
Remove chicken from marinade and reserve marinade for basting.
Place chicken on the grate in the grill. Cover with the grill lid and check in 10 minutes. Turn chicken over and grill another 10 minutes.
Move chicken to the sides of the grate, away from direct heat. Brush with  marinade if desired.
Cook until the internal temperature reaches 165 degrees and remove from the grill.
If you’re not using a meat thermometer, cook chicken 35 – 45 minutes.  
Allow grilled chicken to rest on a platter for 10 minutes before serving.
Slice each breast on the bias and serve in 3 ounce portions approximately 1/2 breast per person.
Spicy Black Bean Salad
8- 10 Servings
2 (15 ounce) cans black beans, drained and rinsed  
1 (15.25 ounce) can whole kernel corn, drained  
1 red onion, diced  
½ cup extra virgin olive oil  
1 cup chopped fresh cilantro  
3 cloves garlic, minced  
2 tablespoons lemon juice  
1 tablespoon red wine vinegar  
1½ teaspoons ground cumin  
½ teaspoon sea salt
¼ teaspoon ground black pepper
1 chipotle pepper in adobo sauce, minced, fine

Mix black beans, corn, red onion, pico de gallo, olive oil, cilantro, garlic, lemon juice, vinegar, cumin, salt, black pepper and chipotle pepper in a large bowl. 
Use 1 - 3 teaspoons of adobo sauce to add extra heat/spice.
Cover and refrigerate at least 1 hour to 2 days before serving.
Serve chilled.
1/2 cup serving per person

 Grilled Vegetables
4 Servings

Note: You can choose any vegetables that take well to grilling, such as peppers, eggplant, tomatoes, carrots, squash, onions, potatoes, corn on the cob, artichokes, mushrooms and asparagus are just to name a few.
2 zucchini squash, sliced
12 cherry tomatoes
2 red onions cut into fourths
2 red bell peppers, seeded, halved
2 yellow bell peppers, seeded, halved
For the marinade/dressing
¼ cup olive oil
1 lemon, juiced
2 tablespoons balsamic or rice wine vinegar
½ teaspoon sea salt
½ teaspoon granulated garlic
½ teaspoon granulated onion
¼ teaspoon crushed red chili pepper

Combine marinate ingredients in a blender or whisk ingredients in a bowl. 
Marinate vegetables for 15 minutes before grilling.
Prepare a medium-hot fire in the charcoal or gas grill.
Put the vegetables directly on the grill grid, on skewers or in a vegetable basket.
Turn the vegetables often, brushing on more marinade as needed.
Remove the vegetables when they can be easily pierced with a fork.

Monday, June 23, 2014

Monday Morning Smoothie - Mango Mint Smoothie

Smoothie tip: 
Mint is a great addition to green smoothies. Aside from enhancing the flavor, mint aids in digestion; helps alleviate nausea, headaches and respiratory issues.Asthma suffers can find relief with regular use of mint.

Mango Mint Smoothie
2 Servings

1 cup coconut milk or coconut water
1 lime, juiced
1 large mango, diced, frozen
1 small banana, frozen
2 ounces spinach
2 branches fresh mint

Puree coconut milk, lime juice, frozen mango and frozen banana in a blender until smooth.
Add the spinach and mint and continue pureeing until smooth and creamy or the desired texture is met. Add more water as needed.
Note: if your fruit is not frozen, add 1 cup of ice to the liquid and puree until ice is slushy.  Then add the non frozen items and puree until desired texture is obtained.

Saturday, June 21, 2014

Sunday Dinner June 22, 2014

On the Menu

 Carolina Ribs
10 Pounds
10 lbs. pork ribs                   
2 teaspoons salt
2 teaspoons pepper
1 tablespoon crushed red peppers          
16 oz white wine vinegar  
8 oz water                 
5 oz onions, diced
3 garlic cloves, minced
4 oz green bell pepper, chopped
16 oz diced tomatoes                     
4 oz Tabasco sauce                       
10 oz brown sugar              
2 oz lemon juice

Combine the salt, pepper and red pepper flakes.
Rub this mixture over both sides of the ribs, coating them well.
Place the ribs in a large pot and add the vinegar and water.
Cover and refrigerate overnight.    
Preheat oven to 350 degrees.          
Uncover the ribs and bake, covered, for 45 min.
Remove the ribs from the liquid and place on a sheet pan presentation side up .
Bake in the oven for an additional 15 minutes or until the internal temperature reaches 145 degrees.
Prepare the sauce by pureeing the onions, garlic, bell peppers and tomatoes in a blender.
Pour this mixture into a sauce pan and add the remaining ingredients.
Simmer the sauce over low heat until it thickens, approximately 15-20 minutes.
Brush the sauce over the ribs and serve hot.    
Bleu Ribbon Potato Salad
6 – 8 Servings
3 pounds red potatoes cut into 1” dice
1 bay leaf
2 tablespoons white wine vinegar
1 teaspoon salt
1 teaspoon pepper
2 stalks celery, chopped
1 medium red onion, chopped
½ bunch parsley, coarsely chopped
6 ounces gorgonzola cheese
¼ cup vegan mayo
¼ cup fat free sour cream

Wash potatoes and scrub with a vegetable brush, cut off any bad spots or blemishes, but do not peel. Cut potatoes into 1” dice.
Place potatoes and bay leaf in a pot of cold water and bring to a boil.  Boil until potatoes are just fork tender about 13 minutes. 
Thoroughly drain potatoes, discard bay leaf and place potatoes in a bowl. 
While potatoes are still hot, season them with salt and pepper then mix in the white wine vinegar.
Spread potatoes out to cool on a sheet pan [cookie sheet] and let them sit for about 15 minutes on the counter before placing them in the refrigerator. Let potatoes cool in refrigerator uncovered for 30 minutes. 
Once potatoes have cooled down, add in all vegetables and mix thoroughly then add the cheese, mayo and cream and mix thoroughly.
Cover, return to the refrigerator until salad is cold.
Collards for the New Age
4 – 6 Servings

1 ½ pounds collard greens, chiffonade
1 tablespoon grapeseed oil
½ teaspoon crushed red chili peppers
1 medium onion, sliced thin
4 large garlic cloves sliced
1 large red bell pepper, sliced thin
1 teaspoon sea salt
½ teaspoon pepper
½ teaspoon liquid smoke [too much will turn food bitter]
1 cup freshly squeezed orange juice

Chiffonade Greens
Wash greens thoroughly in cold water.
Stack several leaves of greens on top of each other and roll length wise like a cigar. Then cut roll into ¼ inch wide strips [like a thin ribbon].
Continue down the length of the stalk. As the stalk becomes thicker, cut the strips even thinner.  Discard the portion of the stalk where there are no leaves.
Heat a large sauce pan or wok on medium high; add the oil and chili peppers saute until peppers turn brown.
Add the onions and saute until onions are caramel in color about 6 – 8 minutes.  Take care not to burn them.
Add garlic and red peppers and saute until peppers are limp.
Add greens, salt, pepper, liquid smoke and orange juice.  Mix thoroughly and bring to a boil.  Reduce heat to medium, cover and cook 30 minutes undisturbed.
After 30 minutes has elapsed, taste for seasoning and adjust seasonings accordingly.
If you want more of a smoked flavor add another ¼ teaspoon at the most, mix in thoroughly and let it sit another 10 minutes covered. 

Note:  cooking greens for hours and removing the stems rob them of much nutrients.  So stop cooking the greens while they are slightly firm. Keep them covered and they will continue to cook at least 10 minutes from the residual heat.
Crazy Corn for the New Age
4 – 6 Servings

4 ears of corn, kernels removed from cob
1 tablespoon olive oil
1 medium red onion, chopped
3 cloves garlic, chopped
1 small red bell pepper, chopped
1 large jalapeno pepper, seeded, chopped
½ teaspoon sea salt
1 teaspoon granulated garlic
1 teaspoon granulated onion
½ teaspoon black pepper

Heat oil in a sauce pan; add onions, garlic, peppers and sea salt.  Saute on medium heat for 3 minutes.
Add corn and remaining ingredients, saute until all ingredients are thoroughly combined.
Cover and cook for 10 – 13 minutes.  Remove from heat and let pan remained covered.
Minty Watermelon Water
Yields ½ gallon
64 ounces water
1 sprig fresh mint
3 watermelon wedges
Place all ingredients in a glass jar with a lid.  Refrigerate for at least an hour before drinking.  Refill container three time or when flavor fades before discarding ingredients.