Why Avocados Should Be Part of Your Diet

Updated on date by author

Avocados originally came from Mexico and Central America, but now avocados are grown and enjoyed all around the world.  The average yearly consumption of avocados per capita in the US has gone from around 1.1 pounds of avocado per capita per year in 1989 to just over 7 pounds of avocado per capita per year in 2016 (source).  The love of avocados continues to grow as we are finding more ways to add the buttery avocado to sweet and savory dishes.

 

Is this increase of avocado love just a fad or is there nutritional merit for eating more avocados?

 

Eating avocados as part of a healthy balanced diet can provide many nutritional benefits including: being heart healthy, not increasing risk for weight gain, providing antioxidants, fiber and being a source of almost 20 vitamins and minerals.

 

Yes avocados are high in fat, but the fat is mainly heart healthy monounsaturated fats.  While adding avocado onto everything doesn’t translate into making a diet healthy, switching it for other fat sources can have nutritional benefit.

Avocado is a nutrition power house

 

Contrary to what many people believe, avocado is a fruit and not a vegetable. A serving is usually defined as 50 grams or about 1/3 of a medium avocado.  Here are the nutrients provided from a serving of an avocado and why it could be considered a nutrition power house.

 

  • Blood pressure nutrients. A serving of avocado provides 250mg of potassium (6%DV) and 15mg (4% DV) of magnesium. By providing potassium and magnesium, avocados provide nutrients that promote healthy blood pressure levels, muscle contractions and nerve functioning.

 

  • Antioxidants. A serving of avocados provides 4 mg of vitamin C (4% DV), 1 mg of vitamin E (6% DV) and a source of the antioxidant lutein. In fact, the amount of lutein from avocados is the one of the highest fruit sources. Vitamin C and E are antioxidants that protect cells from damage, and lutein is an antioxidant associated with protecting against cataracts and age related macular degeneration.

 

  • B vitamins. A serving of avocado provides thiamin (B1), Riboflavin (B2), Niacin (B3), vitamin B6, folate and pantothenic acid.  B vitamins are needed to make new red blood cells and break down nutrients for energy.

 

  • Mineral source. Besides potassium and magnesium, avocados provide about 2% DV of iron, phosphorus, zinc, 4% DV manganese and 10% DV copper.

 

  • Fiber. A serving of avocado provides 3 grams of fiber (11% DV).  Eating more avocados in place of other fats can by a simple way to increase fiber intake.  Fiber can help increase satiety after eating, move food along the digestive tract and can help lower blood cholesterol.

 

Low in sugar and high in heart healthy fats

 

Unlike other fruits, avocado is naturally low in carbohydrate and sugar.  A serving only provides 4 grams of carbohydrate and 3 grams of fiber.  Therefore, avocados are low in glycemic load.

 

They are also a good source of heart healthy monounsaturated fats; a serving provides 8 grams of total fat with 5 grams coming from monounsaturated fat.

 

Avocado and heart health

 

Avocados can be beneficial for heart health because they provide nutrients that support healthy blood pressure, provide fiber than can help lower cholesterol and provide heart healthy fats. 

 

A 2018 review of studies with avocado and heart health found avocado intake was associated with increased HDL cholesterol.  Having high HDL cholesterol is associated with a lowered risk for heart disease.

 

A 2015 study concluded eating an avocado per day as part of a heart healthy diet can lower oxidized LDL cholesterol and increase plasma concentrations of the antioxidant lutein.  Oxidized LDL is considered pro-inflammatory and can increase damage to blood vessels that may promote cardiovascular disease.

 

A 2015 review suggests avocado may help improve blood pressure levels due to the potassium and lutein content by controlling oxidative stress and inflammation.

 

Avocados and weight loss

 

Since avocados are high in fat and calories, will eating them increase risk for weight gain? 

 

Research results suggest eating avocado as part of a balanced diet won’t increase risk for weight gain and can be part of a weight loss diet.

 

Like nuts, which are also high in fat, eating avocados in moderation isn’t associated with increased risk for weight gain.

 

Substituting avocados in place of other fat sources is recommended instead of adding avocado without cutting back on other fat sources.

 

A 2005 study had study participants on one of either isocaloric diets: one that included 200 grams of avocado (30 grams of fat) in place of other fats or a diet that provided the same amount of fat from other fat sources.  At the end of 6 weeks researchers found at the end of 6 weeks both groups lost weight and there was no difference between the groups.

How to get more avocados in your diet

 

Swapping in more avocados into your diet can be easy.  Avocado (or guacamole) can be used as a replacement for:

 

  • Mayo, butter or other cream based spreads for sandwiches or toast
  • Bacon or cheese on salads
  • Butter or oils when baking
  • Sour cream or a baked potato
  • Dip for chips, crackers or veggies

 

Incorporating more avocados into your diet is considered a safe, healthy step for most people.  However, if you have latex allergy, use caution and speak with your doctor before eating avocado.

 

If you are on a renal diet, speak with your health care team before adding avocados to your diet.

Holly Klamer
Chief Editor @ CalorieSecrets.net
A Research Based Approach to Nutrition & Fitness

Image source.

 

Posted in Cooking | Tagged |

Violet Jelly

Updated on date by author

Violet Jelly

I am always interested in new and different ways to use my edible flowers. A few years ago, I started making jelly with my violets. I started by making infused vinegar from some of the violets. I like the vinegar for dressing salads. Any I don’t use for jelly, I save for that.

Later, I decided to use some of the violet vinegar as a base for the jelly. It worked out great. The end product had a sweet taste of violets, but the vinegar added a tartness I really liked. It also came out a stunning pink color.

Since the violets are steeped in vinegar- you can harvest over several weeks- just keep adding blossoms to the vinegar. If you don’t have a lot of blossoms at once, you can harvest a few at a time over a longer period of time. The violets in vinegar will keep, so you don’t have to make the jelly right away.

I like to have equal parts flowers and vinegar for a nice strong floral flavor, but you can get by with fewer blossoms if you need.

Start with a clean jar, and put your violets in it. Pour vinegar over to cover. White vinegar or white wine vinegar can be used. Heck you could probably use red wine vinegar, too. Cider vinegar might affect the color. You can continue to add flowers to the jar as you pick them. I picked 4 cups of violets and put them in a quart mason jar. I added vinegar to fill the jar, closed it up and let the flavors blend for a week. I could have let it sit longer if I was too busy to get to it. If you are in a hurry and want to make the jelly right away just heat up the vinegar and steep the flowers.

After a week, I strained it out then poured the mixture through a coffee filter to get it really clear. I ended up with 3 1/2 cups of violet “vinegar” to use for my violet jelly. I had a basic idea of how much sugar I would need so I went from there. It worked out great and jelled perfectly.

 

 

Violet Jelly

3 1/2 cups violet vinegar*

1/2 c. lemon juice

1 box powdered pectin

5 c. sugar

Wash and prep jars and get water bath heating up. Place violet vinegar in pan and add lemon juice and pectin. Bring mixture to a rolling boil over high heat. Add sugar and return to the boil. Stir often. Once mixture gets to a full rolling boil, boil 1 minute. Remove jelly from heat and skim off any foam. Ladle hot liquid into jars leaving 1/4 inch headspace. Wipe rims and adjust lids. Process in a boiling water bath for 10 minutes for 4 oz. and 8 oz. jars. Remove jars to cooling rack and check seals once they have cooled down. Yield: about 7 half pint jars or  13-14  (4 oz.) jars.

*For 3 1/2 cups of violet vinegar you will need 3-4 cups of blossoms and 3 1/2 cups of vinegar.

Posted in Cooking | Tagged |

How To Candy Violets- and Other Flowers

Updated on date by author

Candied Violets

This time of year, I get requests about how to make candied violets. I thought I would share the recipe again.

I make them every year. I gather violets from my yard over several weeks and make several batches each season.

 

Since my yard is full of violets right now, I decided to candy some today. It’s an easy way to enjoy these delicate flowers throughout the year.  I use them to decorate baked goods.

Candied violets are lovely on a cakes or on cupcakes. You can also use them to top homemade chocolates and other candies. They add charm and a festive touch anytime you use them.

Always be sure to pick violets from a location where no pesticides are used.

 

 

Candied Violets

Powdered egg whites (see note)
Water
Superfine sugar (see note)
Fresh violet flowers, rinsed and drained on paper toweling- Not African violets

Following package directions reconstitute egg whites to the equivalent of one or two egg whites. You can dilute them a little, to make them easier to brush on. Place sugar in a shallow bowl. With a food-grade fine brush coat a violet with the egg white and press into the sugar. Place on wax paper and repeat with remaining flowers. Allow to dry for about a week. Store in a container with a tight fitting lid in a cool place. I like to store them in the freezer.

You can candy other flowers as well. Be sure that it is an edible flower and that no pesticides were used on them. Rose petals “candy” well. The process is the same for any flowers you want to candy. Thicker, petals will need more time to dry. For roses, separate and dry individual petals, not whole blossoms.  I have also had some success with nasturtiums blossoms. Smaller, thinner petals work best. You can also candy small mint leaves.

Posted in Cooking | Tagged |

Homemade Food Gifts for Mom

Updated on date by author

Homemade Cashew Brittle

Homemade gifts are always special. For Mother’s Day, I think homemade is even more appreciated. I’ve assembled some of my favorite food gift recipes. While some will require adult hands, there are a few kid- friendly options, too. None of these take a lot of time- so you still can make them for her special day. For all the moms out there- Happy Mother’s Day.

 

 

 

We will start with this cashew brittle recipe. Brittle was a special favorite of my own mother. I always think of her when I make it. This recipe is a breeze. Cooked in the microwave, this recipe is ready before you know it. You can, of course, use different nuts.

 

Homemade Cashew Brittle

2 c. cashews*

1 c. sugar

1/2 c. corn syrup

1/8 t. salt

1 t. butter

1 t. vanilla

1 t. baking soda

Butter or oil a large baking sheet and set aside. In a 3-4 quart glass bowl combine the nuts, sugar, corn syrup and salt. Microwave on high for 3 minutes. Remove from microwave, stir well and return to microwave. Cook 3 more minutes in microwave. Remove and stir in butter and vanilla, stirring until butter has melted. Return to microwave and cook for 2 more minutes. Remove from microwave and stir in baking soda. Stir until well blended and pour mixture onto prepared baking sheet. Spread out quickly, then allow to cool. Once cool, break into pieces. Store in a cool, dry place. I normally store it in a tin or plastic container with a tight-fitting lid.

* I used salted cashews but feel free to experiment with other nuts

Note: Use high power setting on microwave.

 

Truffles

1/3 c. Whipping cream

6 T. butter, cut into small pieces

2 c. chocolate chips- or 12 oz. dark chocolate, grated or chopped coarsely

Unsweetened cocoa

Heat cream to boiling in small saucepan. Stir in butter and cook until melted. Remove from heat and stir in chocolate until melted. Place in shallow bowl and chill until firm, at least a couple of hours. Roll mixture into 1-inch balls and roll in cocoa. Sometimes the mixture is quite firm and hard to roll into perfectly smooth balls. You can roll them out as smooth as you can, roll in cocoa and then roll again to smooth out. You might want to give them another roll in the cocoa after that.  Makes about 30.

Chocolate Truffles

Chocolate Truffles

Minty Cocoa Hearts

Minty Cocoa Hearts

Sugared Nuts

Sugared Nuts

Homemade Bavarian Mustard

Homemade Bavarian Mustard

 

 

 

 

 

 

 

 

 

Minty Cocoa Hearts

If you are looking for a simple chocolate treat- that requires no cooking – try Minty Cocoa Hearts. This easy to make candy is made with just a few ingredients. The “dough” is mixed and rolled out. Then you just cut them out into little hearts. They taste great and they are also a nice project for kids. There is no special equipment needed other than a tiny heart-shaped cookie cutter. So if time is short and you really want to make something homemade this Mother’s Day- these could be the answer.

9 c. powdered sugar
1 c. cocoa
1/2 c. butter, softened
1/2 c. water
2 t. peppermint extract

In large bowl combine ingredients until well blended. You can add more water, if needed, 1 teaspoon at a time. Divide mixture into 2 pieces and shape in balls. Place each between sheets of wax paper and roll out to 1/4 -inch thickness. Cut out with tiny cutters and place on foil-lined tray. Chill several hours, then wrap up in colored foil or place in tiny candy bags. Makes 80 (1-inch) candies.

 

Sugared Nuts

Many years ago, my sister Cindy gave me the recipe for making these nuts. I make at least a few batches every year, and they are always a big hit. I will admit to tweaking the recipe a little over time, but the basics are still the same. Nuts are placed in a heavy skillet with sugar, water and seasonings. The mixture is then brought to a boil and cooked until most of the liquid cooks off. This takes about 10 minutes, give or take. You dump the nuts onto a cookie sheet, and start stirring immediately. If you don’t stir them, they will stick together.  This is where the magic happens. The nuts look wet when you pour them out and start stirring, but in a few minutes, they cool and dry, and the sugar crystallizes on the nuts. Once cooled, the nuts are crunchy and sweet and very tasty. You can use them as a snack, or in all sorts of recipes. This is a really fast confection to make, and is a nice gift, too.

4-5 c. nuts, I like walnuts or pecans
2 c. sugar
1 c. water
1 t. cinnamon
1 t. orange peel
1 t. salt, optional
Place all ingredients in heavy skillet and cook over medium heat, stirring often, until all the water disappears. Whatever liquid in the pan will be clinging to the nuts and syrupy. Dump nuts onto a large cookie sheet and break apart with a wooden spoon to prevent clumping. As nuts cool, stir once or twice to remove any remaining clumps, and to cool faster. Nuts will lose their glossy appearance and attain a sugary crust. If it looks like nut soup, you didn’t cook them long enough, and you must return all to the skillet and cook longer. As the nuts start to get drier during cooking, you can turn down the heat a little to prevent burning. Once you’ve made a few batches, though, you will get good at judging when to stop cooking. You can also make a spicy version by adding a teaspoon of cayenne pepper along with the other ingredients. Store in cool, dry place to keep nuts fresh longer.

Horseradish Mustard

1 c. dry mustard
3/4 c. white wine vinegar
1/3 c. dry white wine or dry sherry
1/4 c. brown sugar
1/4 c. granulated sugar
1 T. dried minced onion
2 t. caraway seeds
1 1/2 t. salt
1/4 t. coarse ground mustard
2 eggs, slightly beaten
1 T. prepared horseradish

Combine all ingredients, except eggs and horseradish in top of double boiler and let stand at room temperature for 2 hours. Whisk in eggs and cook over simmering water until mixture has thickened and eggs are cooked, about 10 minutes. Remove from heat and stir in horseradish. Pour into sterilized jar, cool and cover. Store in fridge for up to 3 months. Makes 2 cups.

Bavarian Mustard

3/4 c. beer
2/3 c. dry mustard
2 T. sugar
2 T. cider vinegar
2 t. salt
1-t. celery seeds
1/2 t. fresh grated ginger or 1/4 t. dry
1 egg, beaten

Combine all but the egg in the top of a double boiler and let stand 2 hours at room temperature. Stir in egg and cook over simmering water. stirring constantly until mixture thickens and egg is cooked, about 10 minutes. Pour into sterilized jars and cool before covering. Store in fridge for up to 2 months. Makes 2 cups.

 

Spicy Mustard

1 c. dry mustard
2/3 c. dry white wine
1/2 c. vinegar, flavored with herbs or garlic
1/2 c. sugar
2 t. salt
1 t. basil
1 t. chili powder
1 t. dried minced garlic
1 t. oregano
1/2 t. cracked pepper
2 eggs, slightly beaten

Mix all ingredients, except eggs, in top of double boiler and let stand 2 hours at room temperature. Add eggs and cook over simmering water, stirring constantly until mixture thickens and eggs are cooked, about 10 minutes. Pour into sterilized jars and cool down before covering and refrigerating. Keeps in fridge for up to 2-3 months. Makes 2 cups.

French Herb Mustard

1/4 c. dry mustard
1/4 c. white wine vinegar
1/4 c. white wine or dry sherry
1/4 c. brown sugar
1/2 t. salt
1/2 t. tarragon
1/4 t. dill seed
1/4 t. celery seed
1/4 t. ground cloves
3 egg yolks or 1 whole egg

Combine all ingredients, except eggs, in top of double boiler and let stand at room temperature 2 hours. Whisk in eggs and cook over simmering water, stirring constantly, until mustard thickens and eggs are cooked, about 5 minutes. Store in crock or jar in fridge for up to 1 month. Makes 1 cup, recipe can be doubled.

Cookie Pops

These are a fun and easy gift to make with kids. I used white “chocolate” discs, but you can use real chocolate, too. Kids can make Mom an edible “bouquet”.

All you need are vanilla wafers, peanut butter or frosting to stick the cookies together, Popsicle sticks, some sort of chocolate you can melt and candies to decorate. After that it’s pretty easy.  Dip the end of a stick into the peanut butter. Press 2 cookies together on the end of the stick. Press firmly. Melt the chocolate- I used a glass bowl in the microwave,but be careful not to burn the chocolate. Dip the cookies into the melted chocolate until covered. Allow excess to drip off.  Place cookies on wax paper. Decorate your “pops” to look like flowers- I used M&M’s. Allow them to dry/cool then you can just peel them off the wax paper.

You can get M&M’s in so many colors, the “chocolate” discs, too, that color combinations are pretty limitless.  If there are nut allergies to consider use frosting to stick the cookies together.

Cookie Pops

Cookie Pops

 

 

 

 

 

 

 

Hot Fudge Sauce

 

If Mom is a chocolate lover, this sauce makes a great gift. Don’t forget the ice cream!

1 c. unsweetened cocoa powder
¾ c. sugar
½ c. brown sugar
1/8 t. salt
1-c. heavy or whipping cream
½ c. butter, cut into pieces
1 t. vanilla extract

In saucepan , stir together dry ingredients then stir in cream and butter. Heat to boiling and boil 1 minute. Remove from heat, cool 5 minutes and stir in vanilla. Store leftovers in fridge. Rewarm before using.  Makes 2 ½ cups.

 

Posted in Cooking | Tagged , |

Hazel’s Sweet Potato Pie

Updated on date by author

Hazel’s Sweet Potato Pie

I was teaching a pie class the other night, and this is one of the recipes we made. I love sweet potato pie, but am always surprised at how many people have never had it. It must be one of those north/south things. Several people in class said they had never had a sweet potato pie. They really liked it and I was glad to have them try something they had never tasted before.

I used to work with a wonderful woman named Hazel Pruitt. She grew up in Alabama and taught me so much about southern cooking. I first made collard greens with Hazel. She also taught me how to make sweet potato pie. This is her recipe and I want to share it with you. I think of her every time I make it.

We used Martha Stewart’s recipe for the crust, but use whatever crust you like. Her recipe makes two crusts, so we used the other half of the dough for another pie.

 

 

Hazel’s Sweet Potato Pie

½ c. sugar

1 t. cinnamon

½ t. allspice

½ t. salt

¼ t. cloves

1 ½ c. cooked, mashed sweet potato

2 eggs, beaten

1 c. milk or almond milk

2 T. melted butter or 2 T. olive oil

1 (9-inch) unbaked pie crust

Combine sugar with seasonings. Stir in remaining ingredients and combine until smooth. Pour into pie crust and bake in a preheated 400 degree oven for 40 minutes, or until filling is set.

 

 

Martha Stewart’s Pie Crust Recipe

2½ c. flour

1 t. salt

1 t. sugar

2 sticks (1 cup) butter, very cold

About 6 T. ice water

Combine dry ingredients and cut in butter to resemble coarse crumbs. Using a fork to mix the dough start to add the ice water a tablespoon or 2 at a time until mixture just holds together. Wrap and chill until ready to use. Makes 2.

 

Posted in Cooking | Tagged |

Homemade Blueberry Liqueur

Updated on date by author

Blueberry Liqueur

I always stock up on blueberries when they are in season. I end up with a lot of frozen berries to enjoy throughout the year. I was cleaning out the freezer awhile ago, and decided to use some of my frozen berries to make blueberry liqueur.

I made two different ones, actually. One is unsweetened- just blueberries, vodka, lemon zest and a clove. It is sometimes called an eau de vie- French for water of life- or just blueberry vodka.

The other is sweetened a little with a sugar syrup- but you could use honey. That is blueberry liqueur or blueberry cordial. Both are wonderful.

The color is so pretty and they can be sipped, as is, or used in cocktails.  You can use other berries, if you prefer.

I look forward to summer parties and enjoying these with friends and family.

 

 

 Blueberry Liqueur

4-c. fresh or frozen blueberries
Sliced and scraped peel of one lemon, optional
1 clove, optional
3-c. vodka or 2 c. vodka and 1 c. brandy
1 c. sugar syrup, optional, recipe follows

Lightly crush berries with a fork. Combine with peels and clove and vodka and steep 3 months. Strain and filter and add sugar syrup. Mature 4-6 weeks.

Sugar Syrup

Simple syrup is made from 1 cup of sugar and ½ cup of water. Bring to a boil, then cool. You will have 1 cup of syrup. Some recipes call for plain sugar and others for honey. Watch when you substitute honey for sugar, as it is sweeter and stronger flavored. Better to use orange or clover honey.

Posted in Cooking | Tagged |

Spinach and Artichoke Quiche

Updated on date by author

Spinach and Artichoke Quiche

I love quiche. It is a perfect brunch dish, with endless variations. Also a nice dish to serve for dinner or lunch. I often make two at a time. That way I can freeze one to enjoy later on.  Leftover quiche is a favorite breakfast of mine.

I had planned to make a quiche with artichoke hearts. When I was starting to put the quiche together it occurred to me that I had just brought home a giant bag of spinach.

Made sense to put the two together.  Sort of like spinach and artichoke dip. I used about a pound of fresh spinach, cooked, drained and chopped, but a box of frozen spinach would work, too.

This one was a big hit. Here is the recipe.

 Spinach and Artichoke Quiche

1 unbaked pie crust – enough for a deep dish pie
4 oz. diced cheddar cheese – I like a sharp cheddar
2 T. flour
1 lb. fresh spinach or 1 (10 oz.) package frozen spinach, cooked, chopped and squeezed dry
3-4 artichoke hearts, drained and chopped coarsely (about 1/2 of a 14 oz. can)
1 c. milk or half and half
3 eggs, beaten
2 T. fresh chopped parsley
Hot pepper sauce to taste
salt and pepper to taste
In 9-inch (deep dish) pie pan place the crust. Toss cheese with the flour and place in crust. Add the spinach and artichoke hearts. Combine milk with the eggs and add seasonings to taste. Pour over the spinach mixture. Place pan on a baking sheet to collect any drips and place in a preheated 400 degree oven. Bake for 30 minutes then turn down oven to 325 and continue baking until quiche is firm near the middle, about 25-30 minutes more. To test for “doneness” insert a butter knife about an inch from the center of the quiche. If it comes out clean, the quiche is done. Serves 4-6.

Posted in Cooking | Tagged |

A Dozen Summer Salad Recipes

Updated on date by author

Pink and Purple Potato Salad

If you are looking for a salad for the holiday weekend – or any time  – I think you will find one here that you and your family will enjoy.

Between cookouts and picnics, it seems there is always a need for more salads. Maybe, something you haven’t made before. And of course, a recipe that the family will like.

 

These are some of my favorite salads. Some are pretty traditional. Others are a little different. I am sure you will find one that is just right for your family and friends.

 

 

 

 

 

Purple and Pink Salad

1 lb. purple potatoes

1 lb. red onions

1 c. apple cider vinegar

1/2 c. sugar

1/4 c. water

salt and pepper to taste

1 t. celery seed

1/4 c. oil

Bake potatoes until tender. I used the microwave and it took about 7 minutes, but you can bake in a conventional oven, too. While potatoes are baking, peel, then slice onions thin and place in a saucepan with the rest of the ingredients, except the oil. Bring to a boil, then simmer for about 5-8 minutes until onions are just tender. Some of the liquid will cook off. Peel and cube potatoes and place in a bowl. Drizzle with the oil. Add the onion mixture and stir gently. Adjust seasonings, if needed. Chill. Serves 4.

Curry Cauliflower Salad

1 head cauliflower, cooked
½ c. chopped green onions
¾ c. mayo – or less or more depending in the size of the head of cauliflower
1 T. curry powder- or to taste
1 t. hot sauce, or to taste
Salt and pepper to taste
1 c. peanuts

First break the cauliflower into florets. Cook the cauliflower any way you like. I steamed mine for about 5 minutes. You could roast it, or sauté it in a little oil. You want it tender, but still a little crisp. Don’t cook it to mush. I would also advise against boiling it, as it gets too wet. Once the cauliflower is cooked, let it cool down before proceeding. Combine the cauliflower with the green onions, the mayo and seasonings. It was hard to be exact because your head of cauliflower might be bigger or smaller than mine. I could have said 5 cups of cooked cauliflower- but would that really help? Then you’d have leftover cooked cauliflower. Or perhaps not enough. So add a little more mayo, if needed, and adjust the seasonings to suit your taste and the amount of cauliflower you have. Chill and toss the peanuts in closer to serving time. They are fine, even when in the salad for a while, but the peanuts crunchier when first put in.

Curry Cauliflower Salad

Curry Cauliflower Salad

Succotash Salad

Succotash Salad

Cauliflower and Broccoli Salad

Cauliflower and Broccoli Salad

Sweet Potato Salad

Sweet Potato Salad

 

 

 

 

 

 

Multi Bean Salad

Multi Bean Salad

Cucumber and Carrot Salad

Cucumber and Carrot Salad

Pesto Potato Salad

Pesto Potato Salad

Artichoke and Edamame Salad

Artichoke and Edamame Salad

 

 

 

 

 

 

 

 

 

 

 

 

Cucumber and Carrot Salad

This refreshing salad combines carrots and cucumbers in a simple dressing. So easy and fast. Perfect side for your picnic or barbecue.

4 cucumbers, peeled, leaving strips of skin

1 c. coarsely shredded carrots

1 c. thin sliced sweet onion

1/3 c. vinegar- I like cider vinegar in this dish

2 T. Balsamic vinegar

¼ c. oil

1 T. sugar

1 ½ t. salt

Fresh ground pepper

 

Slice cucumbers. Combine vegetables in bowl. Combine dressing ingredients and pour over the vegetables, tossing to coat well. Chill at least 1 hour before serving, Spoon over lettuce, if desired. Serves 4-6.

 

Cornbread Salad

 A little different- people always seem to like this salad. A nice way to use up stale cornbread, too. ?

4 c. crumbled cornbread or corn muffins

1 c. shredded mild cheese

1 sweet red pepper seeded and diced

1 c. diced celery

½ c. diced green onion

4 hard-cooked eggs, peeled and chopped

¼ c. chopped parsley

1-1 ½ c. mayonnaise or salad dressing, sometimes I use potato salad dressing or even slaw dressing

2 c. diced fresh tomatoes

1 c. toasted pecans

paprika for sprinkling on the top, optional

 

Place cornbread and next 6 ingredients in a medium bowl. Stir in dressing until desired moistness is achieved. Chill and stir in tomato and nut just before serving. Sprinkle with paprika if you like. Serves 6.

Note: You can add whole kernel corn also if you like.

 

Sweet Potato Salad

A nice twist on potato salad.

3 large sweet potatoes

2 c. corn kernels, fresh off the cob preferred but frozen is O.K.

2 ribs celery, sliced

1 sweet onion, diced

1 c. sweet pepper, seeded and chopped

2-3 T. fresh parsley

1/3 c. oil

1 t. Dijon mustard

3 T. apple cider vinegar

1 T. lemon juice

1 clove garlic, minced

Salt and pepper to taste

½ c. cashews

In medium saucepan boil or steam potatoes until tender, about 20-25 minutes. Remove with slotted spoon and place in a large bowl of ice water. Add corn to saucepan and cook until just tender about 2-3 minutes. Drain corn and add to ice water with the potatoes. Once the vegetables have cooled down drain them and peel and cut the potatoes into bite-sized pieces. Place potatoes and corn in a mixing bowl with remaining vegetables. Combine remaining ingredients, except cashews, in a jar with a tight-fitting lid and shake well before pouring over the sweet potato mixture. Toss to blend and chill until ready to serve. Add cashews just before serving. Serves 6.

 

 

Multi- Bean Salad

1 lb. cooked green beans, sliced

1 can lima beans, rinsed and drained

1 can dark red kidney beans, rinsed and drained

1 can garbanzo beans, rinsed and drained

1 medium sweet onion, chopped

1/2 c. chopped fresh parsley

1 c. apple cider vinegar

1/4 c. sugar

1/4 c. oil

2 T. Italian seasoning- or whatever herb blend you like

1 T. hot sauce, or to taste

Salt and pepper to taste

Combine beans with onions and parsley in a medium bowl. Combine remaining ingredients in a small bowl and pour over the bean mixture. Stir well and chill a couple of hours before serving. Serves 8.

Pesto Potato Salad

2 lbs. Boiling potatoes, cut into bite sized pieces
1 c. basil leaves
3 T. pine nuts, walnuts or pecans
3 T. olive oil
2 garlic cloves, minced
1/3 c. Parmesan cheese
Salt to taste

Cook potatoes until tender. Cool. In blender combine remaining ingredients, except 1 tablespoon of the nuts. Pour blended mixture over potatoes and sprinkle with the reserved nuts. Chill. Serves 6-8.

Just in Thyme Potato Salad

2 lbs. boiling potatoes, cut into bite sized pieces*
½ c. olive oil
¼ c. red wine vinegar
1 T. fresh lemon juice
2 t. fresh thyme leaves
Salt and pepper to taste

Cook potatoes until tender. Drain and toss with the rest of the ingredients and serve right away or chill to serve later. Serves 6-8.

* You can really use any potato you like. I often bake the potatoes whole and then peel and cut up. Cook them any way you prefer.

Mustard Potato Salad

4 lbs. potatoes- I used Klondike Rose and I did not peel them

4 hard cooked eggs, peeled and chopped

1 sweet pepper, seeded and chopped

1 c. mayo- maybe a little less

1/4 c. prepared mustard

salt and pepper to taste

dash of hot sauce

Bake whole potatoes until tender and allow to cool. Cube potatoes into large bowl and combine with remaining ingredients. Chill until ready to serve. Serves 8.

Artichoke and Edamame Salad

1 lb. edamame  (fresh soybeans)*

1 can artichoke hearts, drained and chopped

2 c. cooked corn

1 c. chopped sweet onion

1/3 c. olive oil

1/2 c. cider vinegar

1 t. sugar, optional

fresh chopped parsley

fresh chopped basil

salt and pepper to taste

To prepare edamame steam them, in their pods, until tender, about 8 minutes. Place in cold water. Once cool enough to handle slip the edamame out of their pods. Discard pods and place edamame into a mixing bowl.  Add remaining ingredients and stir to mix well. Chill until ready to serve. Serves 4-6.

* A lot of stores have them in the freezer section. They are in the pods. The pods are not edible. If you don’t have edamame you can substitute fresh lima beans.

Cauliflower and Broccoli Salad

1 small head cauliflower, trimmed and broken into bite- sized pieces

2 broccoli crowns, cut into bite- sized pieces

1 sweet pepper, seeded and chopped

1 c. shredded cheese- I used a sharp cheddar

8- 10 slices of bacon, cooked and chopped

1/2 cup of mayo – or more according to your taste

salt and pepper to taste

Steam the cauliflower and broccoli until just tender/crisp. About 5 minutes in a microwave steamer, 6 minutes in a conventional steamer. Place in a bowl to cool down then combine with remaining ingredients and stir to combine well. Adjust seasonings, if needed. Serves 6-8.

 

Smoky Succotash Salad

1 lb. lima beans, cooked and cooled

4 c. corn off the cob, cooked and cooled

1 sweet pepper, seeded and chopped

1-2 c. cooked ham, diced

Dressing:

2/3 c. sour cream

3 T. apple cider vinegar

2 T. sugar

1 t. grated ginger

1 t. hot sauce, or to taste

salt and pepper to taste

Combine veggies with the ham in medium bowl. In small bowl stir together dressing ingredients until smooth and toss with the veggie mixture. Chill until ready to serve. Serves 6.

 

Posted in Cooking | Tagged |

Hot Fudge Sauce

Updated on date by author

Hot Fudge Sundae

Yesterday, I did a cooking program with about 50 kids. It was our last session of the school year, and we always finish up with ice cream. We had fresh strawberry milkshakes and sundaes, topped with hot fudge sauce and whipped cream. The sundaes were a big success.

On a hot summer day, I am not sure anything is better than ice cream. When it comes to topping ice cream, hot fudge sauce is one of my favorites. The warm, rich sauce on the cold ice cream is such a great combination.

When I was a kid, getting a hot fudge sundae was the ultimate treat. I knew the kids would love it, too.

This simple recipes duplicates that sauce. It is easy to make and will keep for a couple of weeks in the fridge. I doubt it will last that long, once you taste it.

 

Hot Fudge Sauce

1 c. unsweetened cocoa powder
¾ c. sugar
½ c. brown sugar
1/8 t. salt
1-c. heavy or whipping cream
½ c. butter, cut into pieces
1 t. vanilla extract

In saucepan , stir together dry ingredients then stir in cream and butter. Heat to boiling and boil 1 minute. Remove from heat, cool 5 minutes and stir in vanilla. Store leftovers in fridge. Rewarm before using.  Makes 2 ½ cups.

Posted in Cooking | Tagged |

My Mom’s Breaded Chicken

Updated on date by author

Mom’s Breaded Chicken

With the holiday weekend approaching, I thought I would share this recipe again. It always brings back great memories of childhood picnics/cookouts with my family. I love this recipe and I hope you do, too.

I loved the big family picnics we had when I was a kid. My Dad and I would go early in the morning to pick out our favorite location, and get tables arranged. Then he would start a fire in the grill and make us bacon and eggs in the cast iron skillet. Everyone started arriving soon after that. Well, not everyone. My Mom, and one of my aunts, would always come a little later. That is because they were finishing up the breaded chicken that was always a part of these picnics. She wanted it to be served nice and warm.

It would have been breaded the day before. My mom felt that when you breaded the chicken ahead of time it seemed to help the breading to stick better. I do it the same way today.

This isn’t fried chicken. The breaded chicken is lightly browned in a skillet, then finished off in the oven. It is crispy on the outside and nice and juicy inside. It is also a lovely memory for me of time spent with family. Here are the directions for how she made it.

 

Mom’s Breaded Chicken

 

Chicken pieces, I often use a whole bird, cut into pieces, or just thighs and drumsticks.

salt and pepper to taste

flour

Parsley

Paprika

Garlic powder

eggs

Milk

Bread crumbs

oil

 

Pat chicken pieces dry. Season with salt and pepper. In a bag, combine flour- about ½ c. per 8 pieces of chicken should be about right. Season flour with a little salt and pepper.  In bowl combine milk and eggs with the rest of the seasonings, including more salt and pepper. I use 1 egg with enough milk to make a thin batter for every 4-5 pieces of chicken. Keep in mind that the size of the pieces matters. Wings will need less batter than legs. Place bread crumbs in a shallow dish or in a plastic bag. Place a few pieces of chicken in bah with the flour and shake to coat, dipping off the excess. Then dip chicken pieces (1-2 at a time) in egg mixture, turning to moisten completely. Then place in crumbs and turn or shake to coat evenly. Repeat with remaining chicken until all of it is breaded.

At this time you can cover and refrigerate the chicken for several hours or overnight if desired. You can also go ahead and cook it right away. Mom suggests you bread the chicken the night before so it will stick better, but hey, you’re an adult, do what you want.

To cook the chicken, heat ½- inch of oil in a heavy skillet and preheat the oven to 400 degrees. Foil a roasting pan and then place a rack inside. Once the oil is hot, brown the chicken pieces several at a time, turning to brown evenly. Place the browned chicken on the rack in the baking dish and continue to brown remaining chicken. Place chicken in oven and bake until chicken is cooked and juices run clear when chicken is poked. Cooking time will vary depending on the size of the pieces, how much you browned them and how many you are cramming in one pan. Baking time will be about 45 minutes. Check a large piece of chicken, near the middle of the pan to be sure.

This is a real summer favorite and the baking on the rack helps fat to drip off, giving you fried chicken flavor with fewer calories. This chicken can be served hot, warm or cold.

Posted in Cooking | Tagged |