GARLIC


Article by Donna Hargrove, D.O., Nutrition Editor Garlic, Allium sativum, is king among the oldest known horticultural crops. The Allium (Latin word for garlic) group are flowering plants known as the onion genus, and contain other related vegetables such as leeks, shallots, chives, onions and scallions. Alliums are native mainly to Asia. Garlic grows wild…

Spicy Sun-Dried Tomato and Basil Hummus


Recipe courtesy of Donna Hargrove, D.O., Nutrition Editor What’s special about this recipe? Besides being mine, I have incorporated poached garlic instead of uncooked garlic. Poaching the garlic before putting it into a recipe that will not be cooked, keeps the garlic from getting stronger (hotter), as it rests in storage. Information about poaching garlic…

Another Basic “Mother Batch” – Roasted Chilies or Tomatoes


Recipe courtesy of Chef Bren Ankrum – Culinary Editor The roasting and removal of the skin of chile peppers and tomatoes is a basic technique that is relatively easy, may be done in bulk, and creates the basis for numerous dishes, sauces, and more. Once the product has been roasted and skins removed it may…

Pizza Dough with Whole Wheat flour with Two Preparation Techniques


You can use the basic recipe below and treat the dough in the traditional manner, putting it freshly made onto a stone with ingredients and cook or you may choose to par bake the crust and add par cooked ingredients later. The second technique is especially handy when you don’t want to spend the evening…

The Amazing Artichoke!


Article by Donna Hargrove, D.O., Nutrition Editor Few vegetables can compete with the artichoke for providing large amounts of phytonutrients, minerals and fiber. Its GI health benefits have been known for centuries, yet the artichoke is still a mystery to many people. History: Humans have been eating artichokes, Cynara scolymus, for more than 3000 years.

Principles of the Mediterranean Diet


Following the principles of the Mediterranean Diet has shown to prevent or reduce the risks of heart disease, stroke, diabetes and obesity. The Mediterranean diet incorporates the basics of healthy eating — plus a splash of flavorful olive oil and perhaps a glass of red wine — among other components characterizing the traditional cooking style…

Quinoa


Quinoa (pronounced “keen-wah”), is an ancient grain dating back to 3000 B.C, which has recently been rediscovered.  Native to the Andean region of South America, the Incas were the first to recognize its value to increase the stamina of their warriors. Quinoa is the seed of a leafy plant in the same family as beets,…

Shrimp Chowder


Recipe courtesy of Chef Bren Ankrum – Culinary Editor I have several “go to” soups and chowders. The following shrimp chowder is one that is easy and relatively quick to prepare. The recipe was prepared for a dinner party that started with a duo presentation of the shrimp chowder and red pepper hummus soup. Equipment/…

Basic Seafood Stock


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Integral to fish or seafood stews and sauces, seafood stock, can be made easily and stored frozen or fresh for future use. You may use fish heads, skeletons, shrimp, crab, or lobster shells. The following stock was made from shells saved and frozen from Key West…

Baba Ganoush (Eggplant Hummus)


Contributed by Donna Hargrove, D.O., Nutrition Editor Equipment Needed: Chef knife, cutting board, charcoal or gas grill, food processor or blender, fine grater or zester, measuring cups and spoons. Ingredients: 1 large or 2 medium purple skinned eggplant, whole ¼ cup tahini 3 poached garlic cloves, chopped

Roasted Red Pepper Hummus Soup


Recipe courtesy of Chef Bren Ankrum – Culinary Editor This is a really interesting soup both for texture and flavor. It combines products from three “mother batches” that we typically keep in the refrigerator most of the time, roasted red pepper hummus, roasted beets, and poached garlic cloves. It is a quick “go to” soup…

Grilled Eggplant


Recipe courtesy of Chef Bren Ankrum – Culinary Editor When eggplant is plentiful this is one of my favorite ways to prepare the vegetable. It is also one of the simplest and quickest recipes for eggplant as well as one of the tastiest, especially if you choose to grill over wood to add a little…

Sea Grapes


Contributed by Donna Hargrove, D.O., Nutrition Editor Prolific, environmentally sound and good to eat! Sea Grapes, or Coccoloba uvifera, is a flowering plant in the buckwheat family. It is native to coastal beaches throughout America and the Caribbean. It is an evergreen shrub or small tree reaching 7-26 feet. Sea Grapes are very salt tolerant,…

Greek Yogurt


Yogurt is made by bacterial fermentation of milk sugar (lactose), creating lactic acid which acts on milk protein to yogurt its distinctive texture and taste. Greek yogurt is yogurt made with higher live and active cultures that has been allowed to sit in muslin or cheesecloth bags to filter out the whey, giving it a…

Mangoes


Tropical Indulgence and Antioxidant-Rich Contributed by Donna Hargrove, D.O., Nutrition Editor Nutrition Factoids: Most adults need about 2 cups of fruit each day.  One half cup of fresh fruit is considered one serving.  When sliced, a fresh mango yields about 2 servings, or 1 cup and about 110 calories.  Mangoes are a good source of…

Beans and Greens


Recipe courtesy of Donna Hargrove, D.O., FACOG, Nutrition Editor Equipment: Stock pot, chef knife, cutting board, sauté pan. Ingredients: 2 – 2 ½ cups cooked collards or kale 1 smoked ham hock (optional) ¼-1/2 lb lean pork (optional), cut into 1 inch cubes 1 cup dried white beans (great northern, navy, etc) 6-8 cups vegetable…

Shrimp and Grits


Throughout the South shrimp and grits are prepared in numerous ways with clever ingredients used to enhance the seafood and grits center piece. The recipe I am going to share today uses basic ingredients common to many shrimp and grits recipes with just a slight twist. I have eaten shrimp and grits in many places,…

I Don’t Have Time to Cook! – Mother Batches to the Rescue


Article by Chef Bren Ankrum – Culinary Editor I don’t know how many times I’ve heard a friend say to me, “I’d love to cook but I am just too busy.”, or some variation of that obstacle that disallows them from creating healthy delicious foods for themselves and their family. Instead they eat out, or…

Pesto with Red Chile Peppers and Olive Oil Dressing


Recipe courtesy of Chef Bren Ankrum – Culinary Editor This simple but elegant dressing is perfect for a fresh mozzarella salad. Equipment/ utensils required: Chef’s knife, cutting board, food processor

Hogfish, Shrimp and Avocado Ceviche


Recipe courtesy of Chef Bren Ankrum – Culinary Editor Equipment/ utensils required: Chef’s knife, cutting board, mixing bowl, cling or clear wrap. Ingredients: 6 oz. Hog snapper or other fresh snapper cut to ½ inch pieces

Jerk Chicken With Pineapple-Mango Salsa


Contributing Culinary Author – Original recipe from Dave Dewitt, Publisher Fiery Food & Barbecue Magazine, modified slightly for volume and a twist on the grilling technique by Bren Ankrum – Culinary editor Equipment needed: Knife and cutting board, charcoal or gas grill, tin foil, large mixing bowl(s), food processor, marinating bag or container. Jerk Sauce:…