Blueberry Crepes

Blueberry Crepes

Ingredients for Blueberry Crepes:

2 egg whites
2/3 C of fat free milk
2 tsp canola oil
1/2 C of flour
1/4 tsp salt
1/4 C of reduced sugar orange marmalade
1 C of unsweetened blueberries
Splenda, equivalent to 8 tsp of sugar
1/2 C fat free sour cream
1/8 tsp of cinnamon

Instructions for Blueberry Crepes:

  • Place the egg whites, milk and oil in a bowl and whisk until well blended.
  • In a separate bowl combine the flour and salt.
  • Add the flour mixture to the egg white mixture and blend it in well.
  • Place the marmalade into a saucepan.
  • Stirring constantly, cook the marmalade over low heat until completely melted.
  • Remove from the heat and stir in the blueberries and Splenda.
  • Mix the sour cream and cinnamon together.
  • Coat a small skillet with cooking spray.
  • Place the skillet over low heat and add 2 tbsp of the batter.
  • Lift the pan to evenly coat the bottom with the batter.
  • Cook until the top is dry and the bottom is lightly browned.
  • Remove the crepe to a wire rack to cool and continue cooking the batter until all the batter is used.
  • Preheat the oven to 375 degrees.
  • Spread each of the crepes with 1 tbsp of the sour cream mixture.
  • Roll each crepe up over the mixture and place in a baking dish.
  • Spoon the blueberries over the top of each crepe.
  • Bake for 15 minutes.

This is a healthy breakfast to serve to your family and makes 4 servings. Use raspberries, blackberries or strawberries in place of the blueberries if you prefer.

Preparation Time: approximately 25 minutes
Cooking Time: approximately 15 minutes
Total Time: approximately 40 minutes

Nutritional Information: (approximate value per serving)
Calories 173; Fat 3g; Saturated Fat 0g; Carbohydrates 32g; Fiber 2g; Protein 7g; Cholesterol 1mg; Sodium 231mg

 

Thai Coconut Curry Soup

Thai Coconut Curry Soup

Thai Coconut Curry Soup Ingredients:

2 T. extra virgin olive oil
1 small yellow onion, diced
1 lb. boneless skinless chicken breast, cubed
Sea salt and black pepper, to taste
3-4 garlic cloves, minced
1 1-inch ginger piece, peeled and minced
1½ t. ground coriander
3 T. Thai red curry paste
1 medium green bell pepper, diced
1 medium red bell pepper, diced
1 medium yellow bell pepper, diced
1 14-oz. can full-fat coconut milk
2 c. baby spinach
2 T. lime juice
1 T. maple syrup
3 T. fresh cilantro, chopped
1 large lime, cut into thin half round slices

Thai Coconut Curry Soup

Thai Coconut Curry Soup Directions:

1. Heat the olive oil in a large high-sided skillet over medium heat. Add the onion and cook until tender and fragrant, about 4-5 minutes.

2. Add the chicken and cook, stirring often, until the breast develops a bit of color, around 4-5 minutes. Season with salt and black pepper, to taste.

3. Add the garlic, ginger, coriander, and red curry paste. Cook for 1-2 minutes or until the spices become fragrant.

4. Add bell peppers and season with additional salt and black pepper, if desired. Stir to combine and cook until peppers soften and develop a bit of color, approximately 3-4 minutes.

5. Add coconut milk and simmer until slightly thickened, approximately 4-5 minutes. Stir in spinach, lime juice, and maple syrup. Taste and adjust seasonings, as desired. Serve immediately topped with fresh cilantro and lime slices, if you would like.

Thai Coconut Curry Soup Notes:

Preparation time: 10 minutes
Cooking time: 15-20 minutes
Serves: 4

Cream Cheese Cherry Sauce

Cream Cheese Cherry Sauce

Cream Cheese Spread with Warm Cherry Sauce

Cream Cheese Cherry Sauce Ingredients:

8 oz. block cream cheese, room temperature
2 c. dark cherries, pitted and chopped
1 T. honey, preferably local
½ t. dried rosemary (or 1½ t. fresh leaves, finely chopped)
¼ t. ground cumin
½ t. ground cinnamon
¼ t. salt
1/3 c. water
¼ c. pecans, roughly chopped
Optional: 1 t. fresh rosemary leaves, finely chopped

Serve with rice crackers (or other gluten-free crackers).

Cream Cheese Cherry Sauce

Cream Cheese Cherry Sauce Instructions:

Place a large, high-sided skillet over medium heat. Add cherries, honey, rosemary, cinnamon, salt, and water. Stir to combine.

Cook, stirring occasionally, until the liquid is reduced by one half and a thick sauce develops, approximately 8-10 minutes. Remove from heat and set aside.

Place the cream cheese on a serving platter and pour half the warm cherry sauce on top. Reserve the remaining sauce to top off the spread, as needed, or serve on the side. Top with chopped pecans and the finely chopped rosemary, if desired. Serve immediately with gluten-free crackers. Enjoy!

Cream Cheese Cherry Sauce Notes:

You can use fresh or frozen cherries for this recipe, but you will save time using frozen.

Place the frozen cherries in a large bowl and thaw at room temperature. Use the liquid in the bowl and reduce the amount of water to one-quarter cup.

Preparation time: 5 minutes (frozen cherries + time to thaw) or 20 minutes (for the fresh cherries)
Cooking time: 10 minutes
Serves: 4


Spicy Cajun Snapper

Spicy Cajun Snapper

Spicy Cajun Snapper With Mango-Avocado Salsa

Spicy Cajun Seasoning Ingredients:

1 T. paprika
1 t. garlic powder
1 t. onion powder
½ – 1t. cayenne pepper*
¾ t. dried thyme
¾ t. dried oregano
1½ t. sea salt
¾ t. ground black pepper

*adjust amount of cayenne pepper to reach desired level of heat.

Spicy Cajun Snapper

Remaining Spicy Cajun Snapper Ingredients:

1 large mango, peeled and diced
1 large avocado, peeled and diced
½ small red onion, diced
½ medium jalapeño pepper, diced
2 cloves garlic, minced
3 T. fresh cilantro, finely chopped
3 T. fresh lime juice
2 T. extra virgin olive oil, divided
4 5-oz. red or yellowtail snapper fillets

Spicy Cajun Snapper Directions:

  • In a small bowl, combine the ingredients for the spicy Cajun seasoning. Stir to combine and set aside.
  • In a large bowl, combine the mango, avocado, red onion, jalapeño, garlic, and fresh cilantro. Add fresh lime juice and season with salt and black pepper, to taste. Stir to combine and set aside.
  • Sprinkle the Spicy Cajun Seasoning onto both sides of the snapper fillets. Rub gently to ensure the seasoning is evenly distributed and adheres well.
  • Heat a tablespoon of olive oil in a large skillet over medium heat. Place the seasoned fillets into the hot skillet and cook until they are nicely browned and flake easily with a fork, approximately 3-5 minutes per side. Cook time will depend on the thickness of the fillets.
  • Remove from heat and serve immediately with some of the mango-avocado salsa on top.

Spicy Cajun Salsa Notes:

The subtle flavor of the mango-avocado salsa provides a nice balance to the heat of this delicious pan-seared Cajun snapper and it is ready in under 30 minutes!

Preparation time: 15 minutes
Cooking time: 10 minutes
Serves: 4

Mediterranean Pork Chops

Mediterranean Pork Chops

Mediterranean Pork Chops Ingredients:

4 6-oz. boneless pork chops
½ t. garlic powder
Sea salt and black pepper, to taste
¼ c. extra virgin olive oil, divided
2 T. fresh lemon juice
1-2 cloves fresh garlic, minced
1 t. dried oregano
½ t. dried thyme
¼ c. Kalamata olives, pitted and halved
1 c. cherry or grape tomatoes, halved
3 oz. Feta cheese, crumbled
½ medium red onion, thinly sliced
1 T. fresh parsley, chopped

Mediterranean Pork Chops

Mediterranean Pork Chops Instructions:

1. Remove pork chops from refrigerator and pat dry with a paper towel. Lightly season both sides of each chop with the garlic powder, plus salt and black pepper, as desired. Set aside.

2. Whisk together two tablespoons olive oil with the fresh lemon juice, garlic, oregano, and thyme in a large bowl. Add the Kalamata olives, tomatoes, and Feta cheese and toss to combine. Set aside.

3. Add one tablespoon olive oil to a large nonstick skillet set over medium heat. Add the red onion and sauté, stirring occasionally, until the onion softens and starts to develop some color, approximately 4-5 minutes.

4. Add the remaining olive oil and the seasoned pork chops to the skillet. Cooking until the chops are golden brown on each side, approximately 3-4 minutes per side.

Note: The safe cooking temperature for pork is 145°F. An instant read thermometer inserted into the thickest portion of the chops should read approximately 135°F at this point.

5. Pour the seasoned tomato and Feta mixture into the skillet and nestle it in amongst the chops. Cover and reduce heat to medium-low. Simmer for 2 minutes, or until the tomatoes and olives are warmed through and the Feta starts to melt.

6. Remove skillet from heat and rest for 5 minutes. Remove cover and serve immediately garnished with fresh parsley, if desired, and your choice of sides.

Mediterranean Pork Chops Notes:

Preparation time: 10 minutes
Cooking time: 20 minutes
Serves: 4

This super easy one-skillet recipe is bursting with flavor and makes its own delicious pan sauce.

The actual cook time for the pork chops will vary based on several factors, including the thickness of the chops and the internal starting temperature. (The chops pictured here are between 5 to 6-oz. each). For best results, allow the chops to come to room temperature prior to cooking and use an instant read thermometer to determine when they are ready.

 

Pork Tenderloin Golden Beets

Pork Tenderloin Golden Beets

Pork Tenderloin Golden Beets Ingredients:

2 medium golden beets, peeled and cut into ¼” half-round slices
1 medium red onion, cut into ¼” half-round slices
¼ c. extra virgin olive oil, divided
1½ T. Italian seasoning, divided
Sea salt and black pepper, to taste
3 T. Dijon mustard
2 t. honey
2 T. fresh lemon juice
½ t. garlic powder
1¼ lbs. pork tenderloin

Pork Tenderloin Golden Beets

Pork Tenderloin Golden Beets Directions:

1. Place top oven rack in the center position and pre-heat oven to 425°F. Line a large, rimmed baking sheet with parchment paper or a Silpat™ baking mat. Set aside.

2. Add the sliced beets and onions to a large bowl. Drizzle with 2 tablespoons olive oil and one-half tablespoon Italian seasoning. Season with salt and black pepper, to taste, and toss to combine.

3. Transfer seasoned vegetables to the baking sheet and spread into a single layer without overcrowding. Place in the pre-heated oven for 15 minutes.

4. While the vegetables are roasting, combine the Dijon mustard, honey, olive oil, lemon juice, and the remaining Italian seasoning in the same bowl used for the vegetables. Season with the garlic powder, plus some salt and black pepper, to taste, and stir to combine.

5. Add the pork tenderloin to the bowl and turn until thoroughly coated. Set aside.

6. Remove the sheet pan from the oven and turn the vegetables with a spatula, leaving room in the center for the seasoned pork tenderloin. Make sure the vegetables are still in a single layer and return to the oven for another 15-20 minutes, or until an instant read thermometer inserted into the pork reads at least 140°F.

7. Remove from oven and allow pork to rest for 5 minutes. Serve immediately with the roasted beets and onions.

Pork Tenderloin Golden Beets Notes:

*Actual cooking time will depend on several factors, including starting internal temperature of the meat, thickness of the cut, and how your oven is calibrated. For best results, remove the pork from the refrigerator 30 minutes prior to cooking and use an instant-read thermometer to test the internal temperature for doneness.

Important Note:
The safe internal temperature for pork tenderloin is 145°F. The meat will be pink inside at this temperature (as shown in these images). For less pink results without drying out the tenderloin, add another 5-6 minutes to the cook time to bring the internal temperature to 145°F when removing from the oven. The temperature will increase several degrees while the pork rests.

Preparation time: 15 minutes
Cooking time: 30-35 minutes*
Serves: 4-6

Chicken Caesar Salad

Chicken Caesar Salad

Chicken Caesar Salad Ingredients:

1 lb. boneless, skinless chicken breast
2 t. Italian seasoning
½ t. garlic powder
Sea salt and black pepper, to taste
1 large head Romain lettuce, cleaned, chopped, and dried completely
½ c. shaved Parmesan cheese + more for serving

Chicken Caesar Salad Homemade Dressing:

Chicken Caesar Salad Dressing Ingredients:

½ c. sugar-free mayonnaise
½ c. Greek yogurt
½ T. fresh lemon juice
1-2 large cloves garlic, minced
1 t. Dijon mustard
1½ t. anchovy paste
Sea salt and black pepper, to taste**
¼ c. Parmesan cheese, freshly grated
¼ c. light olive oil

*Taste before adding additional salt because the anchovy paste is naturally briny.

Chicken Caesar Salad

Chicken Caesar Salad Directions:

1. Prepare the dressing by combining the mayonnaise, Greek yogurt, lemon juice, garlic, Dijon mustard, and anchovy paste in a medium-sized bowl. Season with salt and black pepper, to taste, and whisk to combine.

2. Add grated Parmesan cheese to the dressing and stir to combine. Slowly drizzle the olive oil into the dressing and whisk until thoroughly incorporated into the mixture. Taste and season with additional salt and black pepper, if needed. Cover and refrigerate until ready to use.

3. Place top oven rack in the center position and pre-heat to 400°F. Line a large, rimmed baking sheet with parchment paper or a Silpat™ baking sheet.

4. Arrange the chicken breasts on the prepared baking sheet and sprinkle evenly with the Italian seasoning, garlic powder, salt, and black pepper. Place the baking sheet in the pre-heated oven and roast for 20-25 minutes, or until the chicken is cooked through.

Note: An instant-read thermometer inserted into the thickest part of the chicken should read just over 160°F when it is ready. The temperature will continue to rise several degrees while the chicken rests.

5. Remove chicken from oven and cool for 10-15 minutes before slicing.

6. To serve, assemble the salad by adding the chopped Romaine lettuce to a large mixing bowl. Add the shaved Parmesan and drizzle with 1/3 cup dressing. Gently toss to combine.

7. Divide salad between chilled salad plates and top with the sliced chicken breast. Serve immediately with the remaining salad dressing and additional shaved Parmesan on the side.

Chicken Caesar Salad Notes:

1 – Always cook chicken to temperature, not by time. Actual cooking time will vary depending on several factors, including the starting internal temperature, thickness of the meat, and variations in individual oven temperatures. Check temperature with an instant-read thermometer after 15 minutes and adjust final cook time accordingly.

2 – As tested and written, this dressing is refined sugar-free. If this is not a concern for you, add 1 t. Worcestershire sauce for added depth.

3 – For best results, prepare the dressing the night before serving to allow the flavors a chance to fully develop.

Preparation time: 20 minutes
Cooking time: 20-25 minutes*
Serves: 4

Tex-Mex Chicken & Black Bean Soup

Tex-Mex Chicken & Black Bean Soup

Tex-Mex Seasoning Mix Ingredients:

¼ c. chili powder
2 T. ground cumin
2 t. ground coriander
1 T. garlic powder
2 t. smoked paprika
1 t. fine sea salt
½ t. black pepper

Tex-Mex

Tex-Mex Chicken & Black Bean Soup Ingredients:

2 T. extra virgin olive oil, divided
2-3 large cloves garlic, finely chopped
½ medium white onion, diced
1 medium red bell pepper, diced
Sea salt and black pepper, to taste
1 14-oz. can diced fire-roasted tomatoes with green chilies, with liquid
1 15-oz. can black beans, drained and rinsed
2 whole bay leaves
3½ c. chicken broth, preferably organic
1 lbs. boneless, skinless chicken breasts
1 c. sweet corn kernels
3 T. fresh lime juice

To Serve Tex-Mex Chicken & Black Bean Soup:

1 large avocado, diced
Fresh cilantro, chopped
1 large lime, cut into wedges

Tex-Mex Chicken & Black Bean Soup Directions:

1. To prepare the Tex-Mex seasoning mix, combine all ingredients in a medium-sized bowl and stir to combine. Transfer to an airtight storage container and store in a cool, dry place for up to 6 months.

2. Add olive oil, garlic, onion, and red bell pepper to a large, high-sided skillet set over medium heat. Sprinkle two tablespoons of the Tex-Mex seasoning mix on top and stir to combine. Cook, stirring frequently, until vegetables are crisp-tender and start to develop some color, approximately 4-5 minutes.

3. Add fire-roasted tomatoes, black beans, bay leaves, and chicken broth and stir to combine. Nestle the chicken breasts into the skillet so they are completely submerged in the liquid.

4. Increase heat to medium-high and bring to a rapid boil, then immediately reduce heat to just below medium. Cover skillet loosely with a lid and simmer for 35-40 minutes, or until the chicken is cooked through and shreds easily with two forks.

5. Stir in corn and fresh lime juice and simmer until heated through, approximately 5-10 minutes. Remove from heat and discard bay leaves. Taste and adjust seasonings, as desired, and serve immediately topped with diced avocado, fresh cilantro, and lime wedges for squeezing.

Tex-Mex Chicken & Black Bean Soup Notes:

Preparation time: 20 minutes
Cooking time: 40-45 minutes
Serves: 4-6


Pork Chops with White Beans & Escarole

Pork Chops with White Beans & Escarole

Pork Chops with White Beans Ingredients:

1 T. extra virgin olive oil, divided
½ medium white onion, chopped small
2-3 cloves garlic, peeled and chopped
Sea salt and black pepper, to taste
2 12-oz. bone-in pork chops
½ c. chicken broth or water
1 15-oz. can cannellini beans, rinsed and drained
½ t. dried oregano
3 c. escarole, roughly chopped

Pork chops with white beans
Pork Chops with White Beans Directions:

Add olive oil, onion, and garlic to a large, high-sided skillet set over medium heat. Season with salt and black pepper, to taste, and cook, stirring frequently, until the onion and garlic softens and develops some color, approximately 3-4 minutes.

Season pork chops with sea salt and black pepper, to taste, and add to the skillet. Brown the chops on each side until they release easily from the skillet, approximately 4-5 minutes per side.

Add chicken broth, cannellini beans, and oregano to skillet. Season with salt and black pepper, to taste, and cover. Reduce heat to medium-low and cook for 8-10 minutes, or until internal temperature is just over 140°F with an instant read thermometer. Remove from heat, cover and let rest for 5 minutes.

While the chops rest, add the chopped escarole to the skillet and stir to combine. Sauté until just wilted, stirring frequently, approximately 2-3 minutes. Remove from heat and serve immediately with the pork chops.

Notes re Pork Chops with White Beans recipe

This recipe features 2 large bone-in pork chops weighing in at 12 oz. each. They can be served as is for two hearty portions or divided to serve four.

As always, cook meat to temperature, not by time. Final cooking time will depend on a number of factors, including the size and thickness of the cut of meat and the starting internal temperature. The safe cooking temperature of pork is 145°F degrees. To avoid overcooking, remove from heat once temperature passes 140°F. The temperature will continue to rise several degrees while the meat rests.

Tip: The escarole in this recipe may be substituted with chopped kale, Swiss chard, or spinach.

Preparation time: 15 minutes
Cooking time: 25-30 minutes
Serves: 2-4

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