Ingredients

4 chicken breasts, skinless and boneless
⅓ cup all-purpose flour
½ teaspoon sea salt
¼ teaspoon ground black pepper
¼ cup butter
3 apples, peeled, cored and cut into ½-inch slices
1 tablespoon lemon juice
3 tablespoons maple syrup or pancake syrup

Directions

Place chicken between two pieces of plastic wrap; with flat side of meat mallet, pound to flatten chicken to ½-inch thick.

Place flour on a small plate, add salt and pepper. Dip chicken in flour, shaking off excess. Melt butter in a large nonstick skillet over medium heat. Add chicken; cook 5 to 6 minutes or until no longer pink, turning once. Place on platter; cover loosely with foil.

Add the apples to the same skillet, cook 2 to 3 minutes without stirring or until lightly caramelized. Stir apples, cook 1 more minute. Stir in the lemon juice. Add the maple syrup, stirring to combine. Serve sauce and apples over chicken.

Serves 4

Roasted Cauliflower

Ingredients

1 medium head cauliflower
2 tablespoons extra-virgin olive oil
¼ teaspoon sea salt

Directions

Preheat your oven to 400 degrees.

Toss cauliflower with oil and salt in a large bowl. Spread in 1 layer on a large rimmed baking sheet and roast, stirring and turning occasionally, until tender and golden brown, 25-30 minutes.

Ingredients

for the meatballs:
½ pound ground chicken, turkey, pork or Italian sausage
¼ cup Parmesan cheese, grated
3 tablespoons onion, finely diced
2 tablespoons Panko bread crumbs
1 tablespoon dried parsley
1 egg, beaten
3 cloves garlic, minced
¼ teaspoon sea salt
freshly ground black pepper
1 teaspoon extra-virgin olive oil

for the soup:
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
1 medium carrot, peeled, diced
¾ cup orzo pasta or other small pasta
1 medium zucchini, diced
2 cups kale, chopped
8 cups reduced-sodium organic chicken or vegetable broth
½ cup fresh basil, chopped
sea salt and freshly ground black
pepper to taste
parmesan cheese, for garnish

Directions

make the meatballs:
Make the meatballs by mixing their ingredients together except the olive oil. Shape mixture into 1-inch meatballs. Heat the 1 teaspoon of olive oil in a heavy soup pot. Brown the meatballs, remove and set aside. Pour off any extra fat in the pan.

make the soup:
In the same pan, heat 2 teaspoons olive oil. Add the onion and carrot and cook until softened, scraping up any browned bits off the bottom of the pan when stirring. Stir in the pasta and cook for 1 minute. Stir in zucchini and kale. Add the broth and bring to a boil. Reduce heat, stir in the meatballs and basil simmer gently for 10 minutes. Adjust the consistency of the soup to your preference by adding water or more broth. Season to taste with salt and black pepper.

Divide the warm soup among bowls and serve with grated Parmesan cheese.

serves 4

Ingredients

2 cups tomatoes, diced
½ cup onion, diced
2 teaspoons garlic, minced
1-2 jalapeño peppers, seeded, minced
3 tablespoons cilantro, minced
1 (8-ounce) can tomato sauce
1 tablespoon granulated sugar
1 tablespoon lemon juice
1 tablespoon white vinegar
2 tablespoons extra-virgin olive oil
½ teaspoon dried oregano
1 teaspoon sea salt
tortilla chips or Toasted Pita Chips for serving.

Directions

Combine all of the ingredients in a serving bowl, cover and refrigerate until chilled.

makes about 4 cups

Toasted Pita Chips

Ingredients

4 pita bread rounds, cut into triangles
2 tablespoons extra-virgin olive oil
½ teaspoon sea salt

Directions

Preheat your oven to 400 degrees F.

Brush both sides of the triangles with olive oil. Place on a baking sheet lined with parchment paper and sprinkle tops with salt. Bake for 5 minutes or until lightly brown. Cool completely; store in an airtight container.

Ingredients

¼ cup (½ stick) butter
8 eggs
1½ cups 2% milk
1 cup all-purpose flour
3 tablespoons granulated sugar
1 teaspoon vanilla extract
½ teaspoon sea salt
¼ teaspoon ground cinnamon
2 apples, peeled, cored and thinly sliced
2 to 3 tablespoons light brown sugar
maple syrup

Directions

Preheat your oven to 425 degrees.

Add the butter to a 10-inch cast iron or oven proof skillet and melt in the oven for about 5 minutes. In a large bowl, whisk together the eggs, milk, flour, sugar, vanilla, salt and cinnamon. Batter will be slightly lumpy. Add the apple slices to the skillet and return to oven until the butter sizzles. Pour batter over the apples and sprinkle with the brown sugar. Bake the pancake 15 to 20 minutes or until puffed and browned. Serve immediately with maple syrup.

Serves 4

Variations
Substitute sliced pears.
Bake in a 9 x13-inch baking dish.
Dust with confectioners’ sugar.

Ingredients

for the sauce:
¼ cup low-sodium soy sauce
2 tablespoons light brown sugar
1 tablespoon sherry cooking wine
½ teaspoon sesame oil
1 teaspoon fresh ginger, minced
1 teaspoon garlic, minced

for the salad:
1 cup broccoli florets
1 cup snow peas
2 cups napa cabbage, chopped
1 cup carrots, cut into match sticks
½ cup chow mein noodles
½ cup fresh pineapple, cubed
½ cup peanuts or hazelnuts, chopped
½ cup cilantro, chopped

for the scallops:
1 pound large sea scallops (about 12) or large shrimp
2 tablespoons extra-virgin olive oil
sea salt and freshly ground black
pepper

Directions

make the sauce:
In a small bowl, combine all sauce ingredients. Reserve half the mixture for the salad, pour the rest over the scallops in a Ziploc plastic bag and put in refrigerator for 20 minutes.

Blanch broccoli and peas in boiling salted water for 1 minute, then drain. Toss with remaining salad ingredients and reserved dressing.

make the scallops:
Remove the scallops from the marinade, pat dry with paper towels. Heat a 10-inch nonstick skillet over medium-high heat. Add the oil and heat until hot. Pat the scallops dry once more and put them in the pan in a single, uncrowded layer. Let them sear undisturbed until one side is browned and crisp, 2 to 4 minutes. Using tongs, turn the scallops and sear until the second side is well browned and the scallops are firm to the touch. Take the pan off the heat, transfer the scallops on top of the salad. Serve immediately.

makes 6 cups salad:

Recipe hint:
When you’re at the fish counter shopping for scallops, you’ll often see sea scallops labeled two ways “dry” and “wet.” Whenever you can, choose the dry scallops. “Wet” scallops have been treated with a solution called STP (sodium tripolphosphate), which gives scallops a longer shelf life. You’ll have trouble browning these scallops, because of the excess moisture. The STP solution can also give scallops a rubbery texture. “Dry” scallops sear better and taste better.

Ingredients

5 slices quality thick-cut bacon, cut in half

for the salmon patties:
2 cups wild salmon, cooked, chilled, flaked
2 cups Panko bread crumbs, plus ½ to ¾ cup for forming
½ cup green onions, minced
½ cup fresh cilantro, chopped
4 eggs
3 tablespoons lime juice
3 tablespoons low-sodium soy sauce
2 tablespoons rice vinegar
2 tablespoons fresh ginger, minced
2 tablespoons jalapeños, canned or fresh, minced
1 tablespoon granulated sugar
1 teaspoon sea salt
¼ cup sesame seeds
extra-virgin olive oil for frying

for the sauce:
2 teaspoons jalapeños, canned
or fresh, minced
½ cup mayonnaise

for the burgers:
10 slider buns or brioche rolls, toasted if desired split
crisp lettuce leaves
thinly sliced tomato
thinly sliced onion

Directions

Preheat your oven to 375 degrees. Cook the bacon on a rack-lined baking sheet until crisp, about 15 minutes. Drain on a paper-towel lined plate.

make the patties: In a large bowl, combine salmon, 2 cups bread crumbs, onions and cilantro. Whisk together eggs, lime juice, soy sauce, vinegar, ginger, jalapeño, sugar and salt. Combine with salmon mixture. Form mixture into ten patties; (⅓-cup each) packing each firmly. Press them into the remaining bread crumbs and sesame seeds. Place in freezer until just firm, about 20 minutes.

make the sauce:
In a small bowl, stir together jalapeños and mayonnaise.

Heat 2 tablespoons oil in a large nonstick skillet over medium heat. Add salmon patties two at a time; cook until browned on both sides, turning carefully. Transfer the cakes to a plate.

Place the burgers on the roll bottoms and top with the bacon, lettuce, tomato and onion. Spread the roll tops with the sauce and place on the burgers.

Makes 10 patties

Variation
Make larger cakes using a ½ cup measuring cup (makes six) and use regular sized buns.

Ingredients

for the wings:
2 pounds bone-in, skin-on, chicken wing drummettes
2 tablespoons extra-virgin olive oil
sea salt and freshly ground black pepper

¼ cup melted butter:
⅓ cup hot pepper sauce, such as Frank’s Buffalo Sauce

minced garlic, chives or green onions, for garnish
celery sticks for serving

for the blue cheese dip
1½ cups crumbled blue cheese,
¼ cup low-fat buttermilk, plus more if needed
1 green onion, minced
sea salt and freshly ground black pepper, to taste

Directions

Preheat your oven to 400 degrees.

Line a large rimmed baking sheet with parchment paper.

make the wings:
In a large bowl toss the chicken with the oil and ¼ teaspoon each of salt and pepper. Transfer chicken to prepared pan. Roast without turning until golden and tender, about 30 to 40 minutes.

make the dip:
In a mini food processor, pulse together the blue cheese, buttermilk and green onion until desired consistency. Add more buttermilk and blend until smooth, if desired. Season with salt and pepper and set aside.

to the cooked wings:
In a large bowl, stir together hot sauce and melted butter. Add cooked chicken and toss to coat.

Sprinkle with the garnishes and serve them up!

Serves 4 as a starter or 2 as a main course

Ingredients

5 slices, quality thick-cut bacon, cut into ½-inch strips
1 medium onion, diced
2 garlic cloves, minced
1 cup pearl barley, picked over, rinsed and drained
8 cups reduced-sodium organic chicken or vegetable broth
1 medium carrot, peeled, diced
1 stalk celery, diced
1 leek, washed, sliced
1 medium turnip, peeled and cut into ½-inch dice
1 medium Yukon Gold potato, peeled and cut into ½-inch dice
1 cup water
2 teaspoons lemon juice
¼ teaspoon ground nutmeg
¼ teaspoon sea salt
¼ teaspoon freshly ground black pepper
⅓ cup fresh parsley, minced

Directions

In a heavy soup pot over medium heat, cook the bacon until crisp. Transfer to a paper-towel lined plate, set aside. Add the onions to the bacon fat and cook until soft (should you have more than 1 Tbls. drain off extra). Stir in the garlic and barley, stirring constantly until fragrant. Add the broth, carrots, celery, leeks, turnips, potatoes and 1 cup water. Bring to a simmer and cook covered, stirring occasionally, until the barley and vegetables are tender, about 35 minutes. Add the lemon juice and season with nutmeg, salt and pepper.

Divide the warm soup among bowls. Garnish with the crumbled bacon and a sprinkle of parsley. Serve immediately.

serves 6

Yum

Ingredients

½ cup (1 stick) butter, divided (melt 3 Tbls. for topping)
3 tablespoons all-purpose flour
2 cups heavy cream
1 cup Panko bread crumbs, divided
½ cup red bell pepper, diced
¼ cup onion, finely diced
4 tablespoons fresh parsley, minced and divided
2 tablespoons sherry cooking wine
2 tablespoons lemon juice
1 tablespoon grated lemon zest
1½ teaspoons Worcestershire sauce
1 teaspoon paprika, divided
1 teaspoon ground mustard
½ teaspoon hot chili sauce
2 cups fresh Dungeness crabmeat (about 2 crab, cooked and cleaned)
¾ teaspoon sea salt
¼ teaspoon ground black pepper
toasted baguette slices, for serving

Directions

Preheat your oven to 375 degrees.

In a large nonstick saucepan over medium heat, melt 5 tablespoons butter. Whisk in the flour. While whisking, slowly pour in the cream.

Whisk until the mixture is thick and bubbly and coats the back of a spoon. Remove from heat and stir in ½ cup of the bread crumbs, the bell pepper, onion, 2 tablespoons parsley, wine, lemon juice, zest, Worcestershire, ½ teaspoon paprika, mustard, chili sauce and crab meat. Season with salt and pepper.

Divide mixture evenly among six 6-ounce oven-proof baking dishes (or four 1-cup); place on a rimmed baking sheet and set aside.

In a small bowl, mix remaining 3 tablespoons melted butter, ½ cup bread crumbs, ½ teaspoon paprika and ½ teaspoon parsley. Sprinkle evenly over each baking dish. Bake until lightly browned and bubbling in the center, about 20 minutes. Serve hot with baguette toasts.

serves 4-6

Ingredients

2 medium sized zucchini, thinly sliced
¼ cup garlic, thinly sliced
¼ cup fresh basil, thinly sliced, plus more for garnishing
24 cherry tomatoes, halved
4 tablespoons sherry cooking wine
4 tablespoons olive oil, divided
sea salt and freshly ground black pepper
4 (6-ounce) halibut fillets, skinned and trimmed

Directions

Preheat your oven to 400 degrees.

Cut four pieces of parchment (doubled over)which are large enough to encase your filet with an inch or so margin around it. I like cutting a heart shape for the packet — remember grade school Valentines?

Divide zucchini among one side of the heart in thin layers. Sprinkle garlic and sliced basil over, dividing equally. Scatter tomato halves around zucchini. Drizzle each packet with 1 tablespoon wine and ½ tablespoon oil. Place a fish fillet atop each portion. Season with salt and pepper, drizzle ½ tablespoon olive oil over each.

Beginning at the wider part of the Valentine, began folding the paper over itself. As you move around the paper, you’ll end up at the pointed end of the heart, fold under. Place packets in a single layer on a large rimmed baking sheet. Bake until fish is just cooked through (a toothpick poked through the parchment will slide through fish easily) approximately 15 to 20 minutes.

Carefully cut open packets (steam will escape).

Garnish with basil leaves.

Serves 4

Variations
Substitute salmon, cod, or any of your favorite fish fillets. Add carrots, celery, mushrooms or any of your favorite vegetables.