Skillet Apples in Coconut Oil

For a tasty and nutritious Dessert like treat try these. Your taste buds will thank you and you'll get the benefit of healthy fats and fruit with a sweet twist!

Serves 2:

• 2 medium size apples. I prefer fuji or pink lady but most people use granny smith. Go with your favorite
• 2 T coconut oil
• pumpkin pie spice, apple pie spice, or cinnamon to taste (whatever you prefer. I like one of the combination spices)

Cut apples in about 1/4 inch thin slices
Heat coconut oil in a skillet at medium/ Medium-high heat
Add apples to skillet and brown on one side
Flip over and season with spice of choice while browning on the other side.
Don't allow these to sit in the skillet as they will become mushy. Once done place them directly on a papertowel to remove some of the moisture from the coconut oil then set on a plate to cool slightly. Top with a pinch of spice and consume while still warm.

Skillet Apples in Coconut Oil

The Taste of Autumn: Great Recipes from my favorite blogs

I just can't help myself...Fall is right around the bend and all I can think about is warm comfort foods, puddings, chilis, muffins, quick breads, and of course...pumpkin! Try some of these great recipes out from some of my favorite food bloggers:

• Brown Sugar and Spice Pumpkin Bars (Karina's Kitchen)
• Spiced Apple Muffins (the Nourishing Gourmet)
• Mom's Zucchini Bread (Food Blogga)
• Pumpkin Cranberry Upside Down Cake (Elana's Pantry)
• Roasted Hatch Chili Stew with Sweet Potatoes, Corn & Lime (Karina's Kitchen)
• Santa Fe Pumpkin Chowder (Karina's Kitchen)
• No-Tomato Chili (Everything Free Eating)
• Roasted Corn Pudding in Acorn Squash (101 Cookbooks)
• Crock Pot Red Curry Chicken with Butternut Squash (Cara's Cravings)
• Maple Roasted Acorn Squash w/ Corn Bread Stuffing (Karina's Kitchen)
• Pumpkin Seed Butter (Everything Free Eating)
• Pumpkin Custard (Elana's Pantry)

The Taste of Autumn: Great Recipes from my favorite blogs

Spanish Rice

• 2 boneless, skinless chicken breasts
• 1 ½ cups of short grain brown rice
• 1 medium onion, minced
• 4 cloves of garlic, sliced paper thin
• Salt and pepper
• ¼ cup of cilantro, chopped
• 1 small can of organic tomato sauce
• Extra virgin olive oil
• 2 1/2 cups of chicken stock
• ½ cup of water

Drizzle oil in large pot and brown chicken on all sides. Remove and set aside.

Sauté onions in pot for about 3 minutes and then add garlic, paprika, salt, pepper and rice. Stir often until garlic and onions are translucent. (You may need to add a bit more oil). Add chicken back to pan with tomato sauce and ½ cup of water and give it a good stir.

In a separate pot add stock and bring to a boil and then add to chicken mixture. Turn heat to low and simmer for about 50 minutes or until rice is done.

Place in shallow serving bowl & sprinkle cilantro on top for garnish.


Recipe by Cindy Karas

Spanish Rice

Autumn Ratatouille

Autumn, oh autumn... the harvest is on & let's enjoy what we reap!

• Extra-virgin olive oil
• 1 pound small organic Italian eggplants, cut into 1-inch cubes
• Sea salt and freshly ground black pepper
• 1 pound organic zucchini, cut crosswise into 1-inch sections
• 2 anchovy fillets, finely minced
• 2 sweet Vidalia onions, finely chopped
• 3 garlic cloves, finely chopped
• 1/4 cup chopped fresh flat-leaf parsley
• 1 cup fresh basil, coarsely chopped
• ¼ cup rosemary, finely chopped
• 4 fresh thyme sprigs
• 2 pints cherry tomatoes
• 1 dried chile
• Splash balsamic vinegar

Line a large platter with brown paper grocery bags. Heat 1/3 cup olive oil in a medium saucepan over medium heat. Add the eggplant, season generously with salt and pepper, and let that cook down for 10 to 12 minutes, until the eggplant is soft and wilted. Remove the eggplant from the pan and onto the bags to drain. Repeat with zucchini: cook it the same way in 1/4 cup oil and then add it to the platter with the eggplant.

Add another 1/4 cup olive oil to the pan, then the anchovies, onions, garlic and herbs. Cook for 5 to 7 minutes, until the onions get nice and caramelized. Add the tomatoes and cook to reduce10 to 12 minutes, until pulpy. Return the eggplant and zucchini to the pan, crack open the chili pepper and add that too. Season with salt and pepper and let the ratatouille cook slowly for about 20 minutes, until the mixture is soft, mushy and juicy; you want all the flavors to come together. Stir in the vinegar and let cool to room temperature.

Recipe from “Gourmet Sensations, Healthy Food Alternatives for Body & Soul” by Cindy Karas

Autumn Ratatouille

Eggplant & Zucchini Towers

This time of the summer the eggplant is so beautiful and plentiful. I love trying something new with a blend of summers flavors. Eggplant & Zucchini Towers make a wonderful side dish or stuff between some ciabatta bread for a great sandwich!

• 1/2 cup plus 2 tsp. extra virgin olive oil, plus more as needed
• Salt and freshly ground pepper
• 4- 6 garlic cloves, minced
• Small bunch of basil leaves, coarsely chopped
• 1 Tbs. chopped fresh oregano
• 1/4 cup chopped fresh cilantro
• 4 sweet onions, sliced 1⁄4 inch thick
• 1 eggplant, sliced 1/4 inch thick
• 5 tomatoes, sliced 1/4 inch thick
• 4 zucchini, halved crosswise and sliced lengthwise 1/4 inch thick
• 1/2 cup coarsely grated Pecorino Romano cheese (This is made from Sheep milk, so allergies to cow’s milk is allowed)

Directions:
Preheat an oven to 425°F.

In a large sauté pan over medium-high heat, warm 6 Tbs. of the olive oil. Add the onions, salt and pepper and cook, stirring occasionally, until soft, about 10 minutes. Add the garlic, basil, oregano and parsley and cook for 2 minutes more. Remove the pan from the heat.

Rub the bottom and sides of a sheet pan with olive oil. Place 8 eggplant slices in a single layer in the pan and season with salt. Top each with 1 tsp. onion mixture and 1 tomato slice and season with salt. Top each with 1 tsp. onions and 2 zucchini slices and season with salt. Top each with 1 tsp. onions. Repeat the layering 2 more times, ending with the zucchini. Drizzle each vegetable stack with 1 tsp. olive oil.

Bake until the vegetables are tender, about 40 minutes. Sprinkle each stack with cheese and bake for 7 to 10 minutes until melted. Let the vegetables rest for 5 minutes before serving.

Recipe by Cindy Karas from “Gourmet Sensations, Healthy Food Alternatives”

Eggplant & Zucchini Towers

Asian Beans with Onions & Sundried Tomatoes

Asian beans are somewhat new to me as I discovered them last year at the Wake Forest Farmers Market. Elizabeth from Wild Onion Farms sells these organic beans & suggested I try them. Let me tell you… Asian Beans are awesome & I buy them every week. This is my favorite way to prepare them!

• 1 bunch of Asian Beans, washed & cut in 2” pieces
• 1 large Vidalia Onion, sliced in 1/4 “ rings
• 1⁄2 cup of cooked & cooled organic brown rice
• 4-6 cloves of fresh Garlic, chopped
• Pinch of red pepper flakes
• 1⁄4 cup of Sundried tomatoes, minced (I use them packed in oil for great additional flavor)
• 1 lemon, zest & juiced
• 1⁄2 teaspoon of freshly grated ginger
• 1⁄2 Pine nuts
• Salt & pepper
• 1 tablespoon Toasted Sesame Oil

In a sauté pan on medium heat, add evoo to lightly cover bottom of pan. When warm add onions, red pepper flakes and salt & pepper & sauté for about 2 minutes tossing occasionally. Add the beans, garlic, ginger, tomatoes & nuts & cook for about 5 min or until the onions begin to soften & the nuts begin to toast. (You may need to lower the heat a bit and possible add a touch more evoo). Add the Toasted Sesame Oil, rice, zest & toss till beans are al dente. Add lemon juice & mix well.

This is a delicious dish served hot or as a cold salad. Double the recipe for larger crowds

Recipe from “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Asian Beans with Onions & Sundried Tomatoes

Cherry Tomatoes with melted Mozzarella

• 1 pound fusilli pasta
• 3 tablespoons of extra virgin olive oil
• 4 cloves garlic, minced
• 1 bay leaf
• 3 cups cherry tomatoes, quartered (about 1 1/2 pints) if you can find the orange tomatoes, they are less acidy
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1/2 cup packed fresh basil leaves, chopped coarsely
• 8 ounces fresh mozzarella, diced (about 1 1/4 cups)

Bring a large pot of salted water to a boil over high heat. Add the pasta and cook until tender but still firm to the bite, stirring occasionally, about 8 to 10 minutes. Drain pasta into a large bowl and reserve 1/2 cup of the cooking liquid.

In a medium skillet heat the evoo over medium heat. Add the garlic and sauté about 2 minutes. Add the tomatoes, bay leaf, salt, and pepper. As the tomatoes cook and soften, smash them with a fork. Continue to cook until the tomatoes make a chunky style sauce, about 4 minutes. Transfer the tomato sauce to the bowl with the pasta. Toss to combine. Add the basil leaves and mozzarella. Stir to combine. Add the reserved pasta water, 1/4 cup at a time, until the pasta is moist.

From “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Cherry Tomatoes with melted Mozzarella

Cheesy Dairy free Zucchini Parmesan

My friend Bob Peters gave me some large zucchini from his overflowing garden, so I decided to make my version of Zucchini Parmesan… with no dairy!

• 2 large zucchini’s sliced in 1/4 “ rounds
• 2-3 cups of spaghetti sauce
• 8 oz. of rice or soy mozzarella cheese, you can buy it at a health food store
• EVOO (extra virgin olive oil)
• Salt & pepper
• Fresh basil leaves
• Fresh oregano

Drizzle a little EVOO in the bottom of a skillet & sauté sliced zucchini and salt & pepper till slightly browned but not fully cooked. Remove & set aside.

In a casserole dish, place just enough sauce to lightly cover bottom of the dish. Layer using zucchini, sprinkle lightly with oregano & place a few basil leaves on top, sauce & cheese. Continue layering ending with cheese.

Bake in a 350 degree oven for about 20-30 minutes or until bubbly.

Recipe from “Gourmet Sensations, Healthy Alternatives” by Cindy Karas

Cheesy Dairy free Zucchini Parmesan

Garlic Roasted Fingerling Potatoes with fresh Rosemary

• 2 lbs of fingerling potatoes
• 1 medium onion sliced 1/8 – 1⁄4 “ thick
• 1⁄4 cup of extra virgin olive oil (EVOO )
• 1/2 tsp. coarse sea salt
• Ground black pepper to taste
• 1 tsp. fresh thyme, chopped
• 1-1/2 tsp. fresh rosemary, chopped
• 1 tsp. chives, fresh, chopped
• 10 cloves of whole peeled garlic
• 5 cloves of minced garlic

Wash potatoes in cool water, pat dry, slice in 1/2 lengthwise and set aside.

In a large mixing bowl add EVOO, salt, pepper, thyme, rosemary, chives and garlic and mix well. Add onion slices and fingerlings and toss to coat with mixture. Transfer all to a glass baking dish. Place in center of oven and bake at 425 degrees uncovered for 20 minutes or until easily pierced with a fork.

Serve immediately. Garnish the serving platter with sprigs of fresh rosemary and enjoy!

Garlic Roasted Fingerling Potatoes with fresh Rosemary

Chili with Chicken and Black Beans

• 2 medium chopped organic sweet Vidalia onions
• 1/8 cup extra virgin olive oil, plus extra for chicken
• 6 cloves of minced garlic
• 2 organic red bell peppers, large-diced
• 2 organic yellow bell peppers, large-diced
• 2 cans of organic black beans, drained
• 1 tablespoon chili powder, (or to taste)
• 1 tablespoon ground cumin, (or to taste)
• 1/4 teaspoon dried red pepper flakes, (or to taste)
• 1/4 teaspoon cayenne pepper, (or to taste)
• 2 teaspoons sea or kosher salt, plus more for chicken
• 2 (28-ounce) cans organic whole peeled plum tomatoes in puree, undrained (I use the Full Circle from Lowes Foods)
• 1/4 cup minced fresh basil leaves
• 4 split chicken breasts, bone in, skin on
• Freshly ground black pepper

Sauté the onions in the oil over medium-low heat for 10 to 15 minutes, until translucent. Add the garlic and cook for 1 more minute. Add the peppers, chili powder, cumin, red pepper flakes, cayenne, and salt. Cook for 1 minute. Crush the tomatoes by hand and add to the pot with the black beans and basil. Bring to a boil, then reduce the heat and simmer, uncovered, for 30 minutes, stirring occasionally.

Preheat the oven to 350 degrees F.

Rub the chicken breasts with olive oil and place them on a baking sheet. Sprinkle with salt and pepper. Roast the chicken for 35 to 40 minutes, until just cooked. Let cool slightly. Separate the meat from the bones and skin and cut it into 3/4-inch chunks. Add to the chili and simmer, uncovered, for another 20 minutes. Serve hot, or refrigerate and reheat gently before serving.

Recipe from “Gourmet Sensations, Healthy Food Alternatives” by Cindy Karas

Chili with Chicken and Black Beans

Guilt Free Sweet Potato Chips

• 6 Lbs of Organic Sweet Potatoes
• 1⁄4 cup of Extra Virgin Olive Oil
• Finely minced fresh rosemary & garlic
• Sea salt, freshly ground

Slice potatoes about coin size thin & toss lightly with oil. Add rosemary & garlic and toss again.

Bake in a single layer on a cookie sheet at 400 degrees for about 50-60 minutes, checking often not to burn & turn if necessary.

Remove from oven & sprinkle with salt & toss lightly not to break chips.

These may be guilt free but honey they are Overloaded with Taste!

Guilt Free Sweet Potato Chips

Refried Black Beans

Thinking of Cinco de Mayo, I had to post something to celebrate!!!

I serve this as a side dish with grilled chicken, with corn chips or veggies. I hope you love it as much as my husband does!

• 2 cans of organic black beans with liquids
• 3 -4 scallions with tops, finely minced
• 6 cloves of garlic
• Pinch of red pepper flakes
• 2-3 Tablespoons of ground cumin
• 2-3 tablespoons of Chile powder
• ¼ cup of chopped cilantro
• Salt & pepper
• Extra virgin olive oil

Sauté onions & garlic in oil until translucent. Add pepper flakes, cumin, chile powder, salt & pepper & stir in for about 2 minutes. Add beans & liquid to the rest of the ingredients. Continue stirring until liquid reduces & beans become thicker & the consistently you like. Remove from burner & fold in cilantro.


Ole!

Refried Black Beans

Spinach Sauté

This is a side dish that can be added to just about any meal. I love my veggies so much I cut the recipe in half and make a simple meal of this alone… I just love it!

• 2 red peppers, cut into strips
• 2-3 large spring onions chopped to include the green top
• 1 small package of grape or cherry tomatoes cut in half
• 4-5 cloves of garlic
• 1 lemon, zested & juiced
• Pinch of red pepper flakes
• 2 Tablespoons of coarsely ground mustard
• 1 lb of fresh spinach or more
• Extra virgin olive oil
• Salt & pepper

In a sauté pan add peppers, onions, tomatoes, garlic, zest, salt , pepper & red pepper flakes and sauté for about 4-5 minutes until the peppers start to soften. Add the mustard & lemon juice and stir for about a minute. Fold in the spinach & continue folding until it wilts. That’s all folks!

Spinach Sauté

Brown Rice w/ Veggies

Basic Rice Recipe

1 medium onion, diced
1 carrot , cut in half lengthways & half again. Slice in 1/4" slices
1 stalk of celery, cut in half lengthways & then in 1/4" slices
4 cloves of garlic, chopped
1 cup of brown rice, I like short grain because I find it chewy & a nuttier flavor
2 cups of organic free range chicken stock
1/4 cup Olive oil
salt & pepper
pinch of each; cayenne pepper & red pepper flakes
1 tablespoon fresh basil, oregano & lemon thyme (optional)

In a medium pot on a low to medium low heat, add oil & sauté veggies & herbs for about 5 minutes. Add rice & stir for about 2 minutes to coat well with oil. Raise heat to medium high & add chicken stock. As soon as it comes to the boiling point, lower heat, cover with lid & simmer for 50 minutes.
I always double this recipe so I have it for another night's supper during the week.

Additional Tasty Veggies

1 fresh organic medium onion cut in half & sliced about 1/8" (substitute leeks)
3 fresh organic zucchini's cut in half & then slice each half in quarters
1 fresh organic red pepper cut in strips
1 lb of fresh organic mushrooms
1 lb fresh organic spinach (substitute kale, Swiss chard or any green leafy veggie)
4-6 cloves of fresh organic garlic, chopped
1/8 cup Olive oil
salt & pepper
pinch of each; cayenne pepper & red pepper flakes
1 tablespoon fresh basil, oregano & lemon thyme (optional)

In a sauté pan on a medium high heat, add oil & sauté mushrooms for about 3 minutes. Add remaining veggies & herbs and continue cooking for about 5 minutes till veggies are al dente.

I eat these veggies over the rice recipe above. I just love this & can eat it every day.The rice lasted me all week on my Detox program (1/2 cup cooked rice per day). I would make fresh veggies each night to go with the rice. Just substitute any veggies you like...

Brown Rice w/ Veggies

Watercress Salad with Roasted Tomato Dressing

• 1 pint cherry tomatoes
• 1 clove garlic, smashed
• Extra-virgin olive oil, for drizzling, plus 1/4 cup for the dressing
• Kosher salt and freshly ground black pepper
• 1 tablespoon red wine vinegar
• 1 teaspoon sugar
• Handful fresh parsley leaves
• 1/4 French baguette, thinly sliced croutons
• 8 ounces (1/2 log) creamy goat cheese, room temperature
• 2 bunches hydroponic watercress (feathery variety)

Take a roasting dish and lay the tomatoes out with the garlic. Drizzle with olive oil and season with salt and pepper. Place in the oven and roast @ 350 degrees for 15 to 20 minutes until the tomatoes have burst and juices are slightly caramelized.

Remove from the oven and place in a blender with all the pan juices. Add the red wine vinegar, 1/4 cup olive oil, sugar, parsley, and salt and pepper. Pulse until well combined. Set aside to cool in the refrigerator while you prepare the croutons.

Take a sheet tray and lay out thin slices of the baguette. Drizzle with olive oil and season with salt and pepper. Place in the hot oven and bake until golden brown and crispy. The croutons will take 5 to 7 minutes. Remove from oven and while still warm; smear each piece with some goat cheese. Set aside.
Take a platter and layer with goat cheese croutons. Top with mounds of feathery watercress and drizzle over the roasted tomato dressing.

This Recipe delectably discovered at the Food Network archive: www.foodnetwork.com

Watercress Salad with Roasted Tomato Dressing

Sweet Potato Fries

Mix ingredients together and store in an airtight container for up to 6 months.

1 cup sea salt
1/4 cup black pepper
1/4 cup garlic powder Olive Oil, for tossing
5 sweet potatoes, peeled and sliced into 1/4-inch long slices, then 1/4-wide inch strips, using a crinkle cut knife
1 tablespoon seasoning
1/2 teaspoon paprika

Preheat oven to 450 degrees F. Line a sheet tray with parchment paper. In a large bowl toss sweet potatoes with just enough oil to coat. Sprinkle with House Seasoning and paprika. Spread sweet potatoes in single layer on prepared baking sheet, being sure not to overcrowd. Bake until sweet potatoes are tender and golden brown, turning occasionally, about 20 minutes. Let cool 5 to 10 minutes before serving.

Cindy Karas ckaras@nc.rr.com

Sweet Potato Fries