As Memorial Day approaches chances are you’re thinking about what meat you’re going to toss on the grill rather than desserts; but before you think I’ve made a typo in my writing read on…

Desserts on the grill are an easy way to a decadent mouth-watering treat with a heaping side of nutrition!

Consider grilling fruit – the heat intensives the sweetness in the fruit by caramelizing the sugars and this process actually brings out the juices in fruits like peaches, plums and pineapples. When you think about what fruits to grill, choose fruits that are ripe but firm, firm fruits will hold their shape when heated – some of my favorites include: Pears, peaches, apples, plums, pineapple, bananas and figs! Simply brush them with a bit of canola oil and toss on a heated grill!

By the way, make sure you clean your grill thoroughly, no one likes steak flavored pears!  

Grilled Pears with Currants

Pears are an excellent source of dietary fiber and a good source of Vitamin C – a proven antioxidant! Pears are very versatile. In addition to being served raw in almost anything, pears bake, poach, sauté, roast and grill very nicely.

Ingredients

• ⅓ cup dried currants
• ¼ cup apple juice
• Pinch of freshly ground pepper
• 6 firm but ripe Anjou USA Pears
• 4 tablespoons unsalted butter, melted
• Vegetable oil for brushing on grill

Directions

1.      Prepare a hot fire in a charcoal grill or preheat a gas or electric grill on high.

2.      In a small bowl, combine the currants, apple juice, and pepper. Allow the currants to marinate until ready to serve.

3.      Peel the pears and cut them in half lengthwise. Use a paring knife or melon baller to remove the core, leaving a gumball-sized-hole. Place in a shallow dish and brush all over with the melted butter.

4.      When ready to grill, brush the grill grate with vegetable oil. Place the pears, cut side up, in a single layer directly over the hot fire. Cook just until grill marks appear, about 3 minutes. Brush with any butter remaining in the dish, then turn and grill until tender but firm, about 3 to 4 minutes.

5.      Serve warm with a little of the apple juice-soaked currants spooned over the top.

Recipe and Photo by USA pears www.usapears.com

Ingredients:

·        1 container Sorbet (coconut, mango or other tropical flavor)

·        1 fresh Pineapple

·        Cinnamon to taste

·        Coconut flakes, lightly toasted

·        1 jar Prepared Caramel sauce

·        Canola oil, for brushing fruit

Directions:

1.      Prepare a hot fire in a charcoal grill or heat a gas grill to medium-high.

2.      Prepare the Pineapple: Cut off the crown of the leaves and the base of the pineapple. Stand the pineapple upright; pare off the skin cutting downward in vertical strips.

3.      Lay pineapple on its side and cut 1-inch thick slices. Brush pineapple slices with canola oil.

4.      Coat grill with cooking spray and lay pineapple slices on the grill. Cook 3 to 4 minutes per side and remove from grill.

Prepare the dessert:

5.      Place one slice of grilled pineapple on an individual serving dish, sprinkle with cinnamon.

6.      Scoop ¼ cup sorbet and top pineapple, drizzle with caramel sauce and top with toasted coconut, sprinkle with additional cinnamon if desired. Serve immediately.

Recipe by Jacqueline Gomes, RD, MBA

As Memorial Day approaches chances are you’re thinking about what meat you’re going to toss on the grill rather than desserts; but before you think I’ve made a typo in my writing read on…

Desserts on the grill are an easy way to a decadent mouth-watering treat with a heaping side of nutrition!

Consider grilling fruit – the heat intensives the sweetness in the fruit by caramelizing the sugars and this process actually brings out the juices in fruits like peaches, plums and pineapples. When you think about what fruits to grill, choose fruits that are ripe but firm, firm fruits will hold their shape when heated – some of my favorites include: Pears, peaches, apples, plums, pineapple, bananas and figs! Simply brush them with a bit of canola oil and toss on a heated grill!

By the way, make sure you clean your grill thoroughly, no one likes steak flavored pears!  

Grilled Pears with Currants

Pears are an excellent source of dietary fiber and a good source of Vitamin C – a proven antioxidant! Pears are very versatile. In addition to being served raw in almost anything, pears bake, poach, sauté, roast and grill very nicely.

Ingredients

• ⅓ cup dried currants
• ¼ cup apple juice
• Pinch of freshly ground pepper
• 6 firm but ripe Anjou USA Pears
• 4 tablespoons unsalted butter, melted
• Vegetable oil for brushing on grill

Directions

1.      Prepare a hot fire in a charcoal grill or preheat a gas or electric grill on high.

2.      In a small bowl, combine the currants, apple juice, and pepper. Allow the currants to marinate until ready to serve.

3.      Peel the pears and cut them in half lengthwise. Use a paring knife or melon baller to remove the core, leaving a gumball-sized-hole. Place in a shallow dish and brush all over with the melted butter.

4.      When ready to grill, brush the grill grate with vegetable oil. Place the pears, cut side up, in a single layer directly over the hot fire. Cook just until grill marks appear, about 3 minutes. Brush with any butter remaining in the dish, then turn and grill until tender but firm, about 3 to 4 minutes.

5.      Serve warm with a little of the apple juice-soaked currants spooned over the top.

Recipe and Photo by USA pears www.usapears.com

Ingredients:

·        1 container Sorbet (coconut, mango or other tropical flavor)

·        1 fresh Pineapple

·        Cinnamon to taste

·        Coconut flakes, lightly toasted

·        1 jar Prepared Caramel sauce

·        Canola oil, for brushing fruit

Directions:

1.      Prepare a hot fire in a charcoal grill or heat a gas grill to medium-high.

2.      Prepare the Pineapple: Cut off the crown of the leaves and the base of the pineapple. Stand the pineapple upright; pare off the skin cutting downward in vertical strips.

3.      Lay pineapple on its side and cut 1-inch thick slices. Brush pineapple slices with canola oil.

4.      Coat grill with cooking spray and lay pineapple slices on the grill. Cook 3 to 4 minutes per side and remove from grill.

Prepare the dessert:

5.      Place one slice of grilled pineapple on an individual serving dish, sprinkle with cinnamon.

6.      Scoop ¼ cup sorbet and top pineapple, drizzle with caramel sauce and top with toasted coconut, sprinkle with additional cinnamon if desired. Serve immediately.

Recipe by Jacqueline Gomes, RD, MBA

The Mediterranean Diet is known as one of the healthiest diets in the world, as it emphasizes light cooking methods and the use of heart-healthy fats, fresh produce and legumes.

Traditionally, individuals from this culture celebrate eating as a way of life, rather than a regimen to follow; believe it or not, it works!

An overall appreciation for mealtime, regular physical activity, and using fresh ingredients go a long way in terms of a healthy diet and lifestyle. Studies found that these practices improve heart-health tremendously.

What kind of foods do you associate as part of the Mediterranean cuisine? I think of foods, like hummus and pita (a personal favorite), Spanish tapas, or seafood and pasta dishes.

Ethnic foods might not be for everyone, but there are ways to incorporate the diet mentality into an American way of eating. Simply highlight fresh ingredients and season foods with fresh herbs, lemon, olive oil and balsamic vinegar, and you will be well on your way!

Mediterranean Pizza, Two Ways!

Makes: 6 servings (each pie)

Prep Time: 30 minutes

Total Time: 45 minutes

Ingredients:

Chicken Pesto Pie

·        1 pound Birritella’s whole wheat pizza dough (See Tip)

·        3 ounces cooked chicken, pulled

·        ¾ cup pesto

·        1/3 cup cannellini beans

·        ¼ cup sweet, yellow pepper (or about ½ of a small pepper), sliced

Eggplant & Feta Pie

·        1 pound Birrittella’s whole wheat pizza dough (See Tip)

·        16 ounces Colavita Fat-free Marinara Sauce

·        ½ unpeeled eggplant, sliced

·        1 cup zucchini, sliced

·        1 small yellow pepper, sliced

·        1½ tablespoons shallot, sliced

·        ¼ cup feta cheese

Directions:

1.      Place a pizza stone or a large baking sheet in the oven. Preheat oven to 500°F.

2.      Stretch 1 pound of dough on floured parchment paper.

3.      Top the dough with desired toppings.

4.      Carefully slide the pizza onto the pizza stone or large baking sheet in the oven. Bake for 10-15 minutes or until golden brown.

Tip: Allow pizza dough to stand outside of refrigerator for 30 minutes before use.

Nutrition Facts Per Serving (Chicken Pesto Pie): 348 Calories, 13 g Fat (<1 g Sat), 12 mg Cholesterol, 265 mg Sodium, 45 g Carbohydrate, 3.2 g Fiber, 13 g Protein

Nutrition Facts Per Serving (Eggplant & Feta Pie): 275 Calories, 3.4 g Fat (1.6 g Sat), 0 mg Cholesterol, 640 mg Sodium, 51 g Carbohydrate, 6.7 g Fiber, 10 g Protein

Article & Recipe by Domenica Toscani DTR, Creator of Appetite101.com

Reviewed by Jacqueline Gomes RD MBA

Recently, I conducted a healthy cooking class with a women’s networking group I belong to, although at the time it wasn’t a focus we happen to prepare two delicious gluten free recipes –kale chips and quinoa salad.

In keeping with the spirit of Celiac Awareness month, I thought I would share them with you; I added a baked chicken recipe to round out the meal.

In speaking with families that have a gluten sensitive family member, many find it’s just easier for the household to go gluten free. Here is a gluten-free, fresh and fit menu the whole family can enjoy!

Crispy Kale “Chips”

Prep: 5 to 10 minutes

Bake: 15 to 20 minutes

Serves: 4-5 people

Ingredients:

·        1 head kale, washed and thoroughly dried

·        1 tablespoon olive oil

·        Salt and pepper

·        Sprinkling of Paprika or Cayenne Pepper

Directions:

1.      Preheat oven to 425 degrees.

2.      Remove the ribs from the kale and cut into 1 ½ - inch pieces.

3.      Line baking sheet with parchment paper.

4.      Lay kale on baking sheet and toss with olive oil, salt and pepper.

5.      Bake until crisp, turning the leaves halfway through, about 8 minutes.

6.      Lightly dust with paprika or cayenne pepper and serve as finger food.

Nutrition Information:

64 Calories; 4g Fat (.5 g Saturated), 0mg Cholesterol; 176 mg Sodium; 7g Carbohydrate; 1.5 g fiber; 2.3 g protein

Recipe by: Jacqueline Gomes

Lemon-kissed Quinoa Salad

Prep: 20 minutes

Makes: ~10 (1 cup) servings

Ingredients:

·        2 cup dry quinoa

·        2 cups grape tomatoes, sliced in half

·        1 red bell pepper, finely chopped

·        ½  cup minced red onion

·        20 Kalamata olives, pitted and sliced

·        2 cup edamame (soybeans), shelled

·        Salt and pepper to taste

·        4 tablespoons lemon juice

·        2 tablespoon spicy mustard

·        6 tablespoons extra virgin olive oil

Directions:

1.      Prepare quinoa according to package directions and set aside to cool.

2.      In a large bowl combine tomatoes, pepper, onion, olives and soybeans – add to prepared quinoa and stir to combine well. 

3.      In a small bowl, whisk lemon juice, mustard and olive oil. Pour over quinoa salad and toss well to coat.

4.      Chill for at least 30 minutes and serve. 

Nutrition Information:

360 Calories; 18g Fat (2g Saturated, 4g Polyunsaturated, 9g Monounsaturated fat); 0mg Cholesterol; 104mg Sodium; 39g Carbohydrate; 6g fiber; 14g protein

Recipe by: Jacqueline Gomes

Rosemary Baked Chicken

This one-pan supper is delicious served simply with a fruit or vegetable salad alongside. Paprika and rosemary deliver a double hit of antioxidant power.

Prep: 15 minutes

Cook: 50 Minutes

Ingredients:

·        2 tablespoons olive oil

·        1 tablespoon McCormick® Paprika

·        1 1/2 teaspoons McCormick® Rosemary Leaves, finely crushed 

·        1 teaspoon Sea Salt from McCormick® Sea Salt Grinder

·        1/2 teaspoon McCormick® Black Pepper, Coarse Ground

·        1/2 teaspoon McCormick® Garlic Powder

·        bone-in chicken thighs, skin removed (about 2 pounds)

·        1 1/2 pounds small red potatoes, halved 

Directions:

1.      Preheat oven to 425°F. Mix oil, paprika, rosemary, sea salt, pepper and garlic powder in large bowl. Add chicken and potatoes; toss to coat well. Arrange potatoes in single layer on foil-lined 15x10x1-inch baking pan sprayed with no stick cooking spray.

2.      Bake 15 minutes. Push potatoes to one side of pan. Place chicken on pan.

3.      Bake 30 to 35 minutes longer or until chicken is cooked through and potatoes are tender, turning potatoes occasionally.   

Nutritional Information:

Per One Serving: 294 calories, 19 g carbohydrates, 76 mg cholesterol, 14 g fat, 3 g fiber, 23 g protein, 345 mg sodium,  g sugar

Recipe by: McCormick Spices

This month, we are raising awareness for stroke prevention. Take a minute to learn how you can protect your heart and reduce your risk for high blood pressure.

Know the facts:

High blood pressure affects people of all ages, races and genders. It is an epidemic that claims one life every 40 seconds. In fact, stroke is the fourth leading cause of death in this nation. Suffering from a stroke can also lead to paralysis, confusion, speech impairment, and depression.

How to find out if you are at risk?

1.      Visit your physician regularly to get your blood pressure checked. A desirable blood pressure is 120/80.

2.      Get your blood work taken annually. Lab work gives an accurate measure of your cholesterol and triglyceride levels.

In order to reduce your risk for high blood pressure:

·        Exercise Regularly – strive for 30 minutes each day

·        Eat a Healthy Diet – rich in plenty of fruits and vegetables daily

·        Control sodium – keep sodium intake to less than 2,300mg daily

·        Maintain a Healthy Weight

·        Limit Alcohol Intake and Quit Smoking!

For more information on heart health visit www.LiveBetterWellness.com and click on the “Heart Healthy” box

Niçoise Salad with Honey-Basil Vinaigrette

Makes: 4 Servings

Prep Time: 35 minutes

Total Time: 60 minutes

Ingredients:

Salad

·        2 (6-ounce) cans of light tuna in water, drained

·        1 tablespoon light mayonnaise

·        3 cups spring mix Greens

·        4 hardboiled eggs, halved, yolks removed

·        ¼ pound green beans, trimmed and steamed

·        4 red bliss potatoes, boiled and quartered

·        ¾ pound vine tomatoes, quartered

·        ½ cup yellow pepper, thinly sliced

·        ¼ cup red onion, thinly sliced

·        dash of salt and pepper

Dressing

·        1½ tablespoons olive oil

·        1½ tablespoons balsamic vinegar

·        1 teaspoon Dijon mustard

·        1 teaspoon basil

·        ½ teaspoon honey

Directions:

1.      In a small bowl, combine tuna, mayonnaise and a dash of salt and pepper. Stir and set aside.

2.      In a larger bowl, mix the remaining ingredients.

3.      Portion 2-3 ounces of tuna per salad.

4.      Drizzle with honey basil vinaigrette.

Nutrition Facts Per Serving: 246 Calories, 7 g Fat (1.3 g Sat, 1 g Poly, .4 g Mono), 27 mg Cholesterol, 171 mg Sodium, 28 g Protein, 16 g Carbohydrate, 3 g Fiber

Source: CDC.gov

Article & Recipe by Domenica Toscani DTR, Creator of Appetite101.com

Reviewed by Jacqueline Gomes RD MBA

This month, we are raising awareness for stroke prevention. Take a minute to learn how you can protect your heart and reduce your risk for high blood pressure.

Know the facts:

High blood pressure affects people of all ages, races and genders. It is an epidemic that claims one life every 40 seconds. In fact, stroke is the fourth leading cause of death in this nation. Suffering from a stroke can also lead to paralysis, confusion, speech impairment, and depression.

How to find out if you are at risk?

1.      Visit your physician regularly to get your blood pressure checked. A desirable blood pressure is 120/80.

2.      Get your blood work taken annually. Lab work gives an accurate measure of your cholesterol and triglyceride levels.

In order to reduce your risk for high blood pressure:

·        Exercise Regularly – strive for 30 minutes each day

·        Eat a Healthy Diet – rich in plenty of fruits and vegetables daily

·        Control sodium – keep sodium intake to less than 2,300mg daily

·        Maintain a Healthy Weight

·        Limit Alcohol Intake and Quit Smoking!

For more information on heart health visit www.LiveBetterWellness.com and click on the “Heart Healthy” box

Niçoise Salad with Honey-Basil Vinaigrette

Makes: 4 Servings

Prep Time: 35 minutes

Total Time: 60 minutes

Ingredients:

Salad

·        2 (6-ounce) cans of light tuna in water, drained

·        1 tablespoon light mayonnaise

·        3 cups spring mix Greens

·        4 hardboiled eggs, halved, yolks removed

·        ¼ pound green beans, trimmed and steamed

·        4 red bliss potatoes, boiled and quartered

·        ¾ pound vine tomatoes, quartered

·        ½ cup yellow pepper, thinly sliced

·        ¼ cup red onion, thinly sliced

·        dash of salt and pepper

Dressing

·        1½ tablespoons olive oil

·        1½ tablespoons balsamic vinegar

·        1 teaspoon Dijon mustard

·        1 teaspoon basil

·        ½ teaspoon honey

Directions:

1.      In a small bowl, combine tuna, mayonnaise and a dash of salt and pepper. Stir and set aside.

2.      In a larger bowl, mix the remaining ingredients.

3.      Portion 2-3 ounces of tuna per salad.

4.      Drizzle with honey basil vinaigrette.

Nutrition Facts Per Serving: 246 Calories, 7 g Fat (1.3 g Sat, 1 g Poly, .4 g Mono), 27 mg Cholesterol, 171 mg Sodium, 28 g Protein, 16 g Carbohydrate, 3 g Fiber

Source: CDC.gov

Article & Recipe by Domenica Toscani DTR, Creator of Appetite101.com

Reviewed by Jacqueline Gomes RD MBA

Does a “normal” day start out like this?

You get three cranky kids out the door and drive them to school. You return home to voicemail and a puppy that needs to be house trained. After returning some phone calls, you gobble down your son’s leftover breakfast which you hope was a bagel. After a quick shower, you get dressed and drive to work. By midmorning the school nurse calls and says your little one has a fever and should go to the doctor. You tell your boss for the second time this month you have to leave work early and pick up your child. After leaving the doctor’s office later than expected, you retrieve your other two children from school, pick up a prescription and groceries. You’re feeling a little run down, and think to yourself, “did I eat lunch?” After arriving home, you manage to fix dinner and leave for a parent meeting later that evening…

Sound familiar? Even “Super-Moms” need a break! Pamper the Super-mom in your life with these ideas:

1.      Breakfast in Bed – recipe below a mouth-watering soufflé omelet  

2.      No time for breakfast? Dinner will work great too – check out the easy recipe below for Chicken Paillards with Porcini-Cider Sauce

3.      Take care of her chores for the day

4.      Give her some much needed quiet time

5.      Spa experience, send her to her favorite spa for a massage, manicure and/or pedicure.  

6.      Flowers – don’t go empty handed! Stop in one of our stores for a beautiful arrangement.

7.      Homemade gifts such as beaded bracelets, pottery or a painting are gifts the kids can have fun making for mom.

Soufflé Omelet with Balsamic Strawberries

Mom will feel so special when you make this fluffy and flavorful omelet filled with fresh strawberries on Mother’s Day

Ingredients:

·        1 ½ cups (about 8 ounces) fresh California strawberries, stemmed and quartered

·        1 tablespoon chopped fresh mint

·        1 tablespoon aged balsamic vinegar

·        2 teaspoons granulated sugar, divided

·        2 large eggs, separated

·        ½ teaspoon vanilla

·        2 teaspoons butter

·        Confections’ sugar, as needed

Directions:

1.      In a bowl, combine strawberries, mint, vinegar and 1 ½ teaspoons of the granulated sugar; set aside. In a small bowl, whisk egg yolks with vanilla and remaining ½ teaspoon granulated sugar for 1 minute or until slightly thickened.

2.      In a bowl of electric mixer, beat egg whites until they form soft peaks. With rubber spatula, fold yolks into whites until no streaks remain.

3.      In a 10-inch nonstick skillet over medium heat, melt butter (To make 2 individual omelets, use 6-inch nonstick skillet.) When butter is sizzling, add egg mixture, spreading it into an even layer with spatula.

4.      Cover pan; reduce heat to low. Cook omelet 3 to 4 minutes or until golden brown on bottom and barely set on top. Spoon strawberries down center of omelet; with spatula, fold omelet in half over filling. Slide omelet onto plate; dust with confectioners’ sugar.

Nutrition Information Per Serving: 200 calories; 9 g fat; 222 mg cholesterol; 77 mg sodium; 23 g carbohydrate; 3 g fiber; 7 g protein

Makes 2 servings.

Recipe courtesy of: www.californiastrawberries.com

Chicken Paillards with Porcini-Cider Sauce

Serves 4

·        4 chicken breast halves, boneless and skinless, pounded thin

·        2 tablespoons flour

·        ½ teaspoon salt

·        ¼ teaspoon freshly ground black pepper

·        2 ounces dried porcini mushrooms, reconstituted in 1 cup

·        boiling water

·        3 tablespoons olive oil, divided

·        1 shallot, minced

·        2 tablespoons balsamic vinegar

·        ½ cup apple cider

·        1 tablespoon fresh thyme leaves, minced, plus more for garnish

Directions:

1.      Preheat oven 200˚F. Place flour in a shallow bowl; season with salt and pepper. Dredge each chicken paillard in flour, shaking off excess.

2.      Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.

3.      In a large skillet, heat 2 tablespoons olive oil over medium-high heat. Add chicken and cook until golden brown, about 4 to 5 minutes per side. Transfer to an ovenproof plate and keep warm in the oven.

4.      Add remaining olive oil to pan over medium heat, add shallots and cook 1 to 2 minutes. Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.

5.      Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.

6.      Serve paillards topped with sauce.

Nutritional Information Per Serving: 340 calories; 12 g fat; 2.5 g saturated fat; 15 g carbohydrate; 3 g fiber; 39 g protein

Recipe and Photo Courtesy of the National Chicken Council

May is Celiac Awareness Month and an opportune time to show your support for those that you know who suffer from the autoimmune disorder by advocating for further research, education, screening and treatment.

Did you know that 3 million Americans have celiac disease, but only about 5% of them are accurately diagnosed?

Celiac disease is often very difficult to diagnose, because symptoms are similar to other gastrointestinal disorders. Blood tests are used to screen and diagnose gluten intolerance.

Living with Celiac disease calls for a great deal of attention to what you are consuming, in order to protect the intestines from further damage. Gluten can be found in ingredients, such as wheat, barley, rye, or triticale (a wheat and rye blend); thus, many types of grains should be avoided. It is also important to watch for processed foods, like soy sauce, salad dressings, and condiments.

It may seem like there are a great deal of “diet don’ts” involved in eating gluten-free, but the truth is that it can be quite simple if you use the following tips to guide you along the way. Do

ü      Know your Grains.  Rice, corn, potato, quinoa, millet, and amaranth are just several ingredients that are acceptable in a gluten-free diet.

ü      Cook Often. Be aware of every ingredient you consume! If you do plan on dining out, review the menu online first and ask questions when necessary.

ü      Make Gluten Free Swaps. When baking, it is safe to use ingredients like chickpea or rice flours and tapioca or potato starch instead of baking powder. Use arrowroot to thicken gravy.

ü      Use Gluten Free products. Fortunately, there are plenty of gluten free ingredients, like pancake mix, pastas, cookies breads and cereals, available in our stores now! Do not hesitate to take advantage!

It is crucial that those with gluten sensitivity or celiac disease consume a sufficient amount of grains each day. Carbohydrates, vitamins and minerals are essential to the body’s metabolism and for disease prevention.

Asian Chicken Stir-Fry

Makes: 10 servings

Prep Time: 5 minutes

Total Time: 15-20 minutes

Ingredients:

·        2 pounds boneless chicken breasts, cooked and cut into 1/2-inch strips

·        10 cups quinoa, cooked (make 5 cups, uncooked to yield this amount)

·        4 cups mixed vegetables, sliced evenly

·        1 (6-ounce) can Del Monte tomato paste*

·        1 cup chicken broth, 99% fat free, reduced sodium

·        1 tablespoon Worcestershire sauce

·        ½ tablespoon garlic powder

·        ½ teaspoon ground ginger

·        a dash of black pepper

*Note: some tomato pastes do contain gluten! Be sure to check the ingredients.

Directions:

1.      Stir tomato paste, chicken broth, Worcestershire, ginger, pepper and garlic powder in a small bowl to make “soy” sauce. Set aside.

2.      Heat a large pan with a small amount of oil.

3.      Add vegetables to the pan. Stir consistently until they begin to soften.

4.      Add cooked chicken and “soy” sauce to the pan and stir.

5.      Remove the pan from heat and allow mixture to cool slightly.

6.      Serve on top of cooked quinoa or in iceberg lettuce leaves to make lettuce wraps!

Nutrition Facts Per Serving: 350 Calories, 18 g Protein, 32 g Carbohydrate, 16 g Fat, 3g Saturated Fat, 4.5 g Fiber, 3.7 g Sugar, 40 mg Cholesterol, 670 mg Sodium

Source: Celiaccentral.org

Article & Recipe by Domenica Toscani DTR, Creator of Appetite101.com

Reviewed by Jacqueline Gomes RD MBA

Ready for a fiesta? Cinco de Mayo is a celebration of Mexican heritage and is called El Día de la Batalla de Puebla in Mexico. Be sure to celebrate with delicious Mexican flavors using fresh Hass avocados, corn tortillas, tomatoes, and cilantro. These festive recipes are easy to make and will be a hit with your family and friends. Don’t forget fun decorations and traditional Mexican music to complete your sensational fiesta.

Melissa’s® Classic Guacamole

Ingredients

·        2 ripe Hass Avocado

·        1 clove Organic Garlic (large) mashed to paste

·        1 Jalapeno Chile seeded and minced

·        2 ripe Tomatillo or Tomato seeded and chopped fine

·        1 small Red onion finely chopped

·        1/4 cup Cilantro whole and finely chopped

·        Salt and Pepper to taste

Directions

1.      Halve and pit avocados. Remove the flesh from the avocado and scoop into a large bowl.

2.      Mash avocados with a fork and stir remaining ingredients, combining well. Season with salt & pepper to taste.

3.      Chill covered with plastic wrap for at least 1 hour and up to 1 day. Stir before serving.

Recipe courtesy of Melissas.com

Chicken Tacos with Fresh Corn Salsa

Ingredients

Fresh Corn Salsa

·        1 box frozen corn kernels, cooked

·        1 tomato, diced

·        2 scallions, chopped

·        2 jalapeño peppers, minced

·        2 Tablespoon cilantro, chopped

·        4 Tablespoon lime juice

·        1/2 teaspoon salt

·        1/2 teaspoon pepper

Tacos

·        1 whole chicken, cut-up into parts

·        1 cup canned enchilada sauce

·        1 package taco seasoning

·        8 prepared corn tortillas

·        1 cup sour cream

·        1 cup Cheddar cheese, grated

Directions

For Salsa:

1.      In large bowl, stir together corn kernels, diced tomato, scallions, jalapenos, cilantro, lime juice, salt and pepper to make salsa. Set aside.

For Chicken:

1.      Place chicken parts in large saucepan; cover with cold water. On top of stove, bring chicken to a simmer; cook for 20 minutes. Remove chicken from heat; set aside to cool. Drain chicken.

2.      Dice chicken, separating from bones. Place chicken on stove in medium

3.      saucepan. Add enchilada sauce and taco seasoning to pan. Cook over low heat, stirring, for 15 minutes.

4.      Preheat oven to 375° F. Wrap tortillas together in foil; warm in oven for 10 minutes.

5.      To serve, wrap tortillas in cloth napkin and place in basket. Place chicken mixture, salsa, sour cream and grated cheese in individual serving bowls. Assemble by topping tortillas as desired.

Tip: Garnish with Hass Avocado slices!

Classic Flan

Ingredients

·        1/2 cup sugar

·        1 can (14 oz.) sweetened condensed milk

·        1 can (12 oz.) evaporated milk

·        6 eggs

·        1/2 teaspoon vanilla

Directions

Caramelize Sugar

1.        Place sugar in small heavy saucepan. Heat over medium heat, watching carefully, until sugar is melted and turns deep golden brown. Immediately remove from heat and pour into 9-inch flan dish or pie plate. Holding dish with potholders, quickly tilt dish to coat bottom completely and evenly. Syrup will harden quickly.

2.        Heat oven to 350°F. Mix condensed and evaporated milks in medium saucepan; heat until very hot. Milk should be steaming but not bubbling. Meanwhile, beat eggs and vanilla in medium bowl until blended but not foamy; slowly stir in hot milk.

3.        Place flan dish in baking pan large enough to hold dish without touching sides of pan. Pour egg mixture into flan dish.

4.        Place pan on rack in center of 350°F oven; pour very hot water into baking pan to within 1/2 inch of top of flan dish. Bake until knife inserted near center comes out clean, 35 to 40 minutes. Remove dish from water bath at once; cool on wire rack.

White and red onions add great flavor to many savory dishes, but have you ever tried Vidalia onions? This variety of onion boasts a mild flavor compared to the others and its “sweetness” makes it the perfect addition to soups, salads, and quiches without the pungent taste. Vidalias are naturally high in Vitamin C and chromium, which help boost your immune system and regulate blood sugar. If you’ve never used a Vidalia before, here’s some ideas on how to get this bulb into your everyday cooking.

How do I prepare a Vidalia?

Vidalia onions can be prepared just like any other onion. The best part is they won’t make you cry when you cut into them because of their high water content! Here’s some quick ways to use Vidalias:

• Chop onto salads or pizza for a sweet crunch
• Slice onto sandwiches or burgers
• Sautee and serve with meat dishes or add to gravies
• Caramelize to make an onion soup
• Season and bake for a simple side dish

What’s the best way to store a Vidalia onion?

The key to storing onions is to keep them in a cool, dry place. Try these easy tips to make your Vidalias last:

• Wrap in a paper towel or aluminum foil and place in the vegetable drawer of your refrigerator
• Use the legs of clean pantyhose to keep your onions fresh. Tie a knot between each onion and cut one off when you are ready to use it.
• Avoid storing Vidalia onions with potatoes. It can cause the onion to spoil much faster!

Need some fresh ideas on how to use them? Try these simple and delicious recipes to experience the unique sweetness of Vidalia onions. 

Buon Giorno Frittata

Serves: 6

Ingredients:

·         4 eggs, beaten

·         2 egg whites, beaten

·         1/4 cup shredded fresh basil

·         2 tablespoon low fat milk

·         1 cup diced Vidalia onions

·         1/4 teaspoon salt

·         1/8 teaspoon black pepper

·         2 teaspoons olive oil

·         2 cups halved and sliced zucchini

·         1(6 ounce) can olives, drained and halved

·         1/2 cup roasted red bell peppers, sliced into 1/4-inch strips

·         1/4 cup grated fontina cheese

Directions:

1. Preheat oven to 400 degrees F. In a medium-sized mixing bowl whisk together eggs, egg whites, basil, milk, salt and pepper. Set aside.
2. Heat olive oil in a 10-inch oven proof sauté pan over medium. Add zucchini and onions and cook for 5-6 minutes until tender. Mix in 1 cup of olives and red bell peppers, remove from heat and stir into egg mixture. Pour egg and vegetable mixture back into pan, turn heat to medium-high and allow to cook for 3-5 minutes until eggs are set on the bottom. Sprinkle the top of the frittata with grated cheese and remaining olives and place into a 400 degree oven for 13-15 minutes until cooked through.

Nutrition Facts per Serving: 143 Calories, 10g Fat (3g Sat, 0g Mono, 0g Poly, 8g Protein, 0g Carbohydrate, 2g Fiber, 147mg Cholesterol

Vidalia Onion Risotto with Feta Cheese

Serves: 4

Ingredients: