Boost your Omega 3 ~ Eat Wild Caught Salmon

Salmon has to be one of the best sources of Omega 3. Its very easy to prepare and to cook. To firm up the meat prior to frying, baking or grilling, let the salmon rest in a shallow glass dish of pure fresh squeezed lemon juice.

If you prefer to fry in the skillet, begin by searing the fillets on both sides in olive oil and butter (not to much butter as it tends to burns). Once seared, turn down the heat and add 2 pats of butter and let simmer while you prepare sides of your choice. For a blackened finish, turn up the heat and let the skin side down get crispy and black.






~ Tutti a Tavola!

Spontaneous Skillet Zucchini

 or fried...

even roasted!

*Grab some dark green small- medium sized zucchini at the grocer or farmer's market, wash em, slice em and get cooking; adding a dash of olive oil or coconut oil and your favorite herbs! ~ Voila

Sun Dried Tomatoes and Sun Ripened Olives Make an Omelette Special!

Tuck in a few tomatoes and olives from the sun ...

Ginger and Lime Pork Stir Fry!

Let's get cookin!

You will need: pork tenderloin, fresh red pepper and zucchini as well as linguine pasta. Take out a covered skillet and melt in 3 tbs of coconut oil and the same of olive oil. Now, thickly slice your pork, they should look like oval medallions. Quick sear on high/med. heat. Have washed and sliced your red pepper and zucchini and toss into the same skillet with the pork and stir fry. Now squeeze in your lime juice and grated ginger. I like to add some organic honey to get a caramelized effect.

In a small pot, boil water with a pinch of salt. Once it has a rolling boil, add your pasta. I like to break my linguine in half. Stir occasionally. When tender, remove from heat and drain. Pour out onto a large low lipped serving platter and lay over the top your stir fry, first the medallions and then the veggies.

Extraordinary dinner!

You can choose to put on the table, a bottle of soy sauce.

Easy Stroganoff ~ Using Ground Beef!

Ground beef is so simple to use and makes any dish easy to prepare. For this recipe, take ground beef and using your favorite meatball recipe you can create a quick and delicious stroganoff.  When it comes to my favorite meatball recipe, I like to use bread crumbs combined with a small amount of heavy cream along with dried herbs.

In a covered skillet, melt in 3 tbs of olive oil and coconut oil. Slice mushrooms and chop onions to add the skillet. Cook until the edges are browned. Now, pour in 1/2 cup of beef or even chicken stock. Drop in your meatballs and simmer until meatballs are completely cooked. Add 1/3 cup of heavy cream and sprinkle in dried herbs: rosemary, mint and oregano. Turn heat to low or warm.

Boil wide egg noodles or you can use fettuccine noodles if you have. Once they are tender, remove and drain. Lay the cooked noodles out in a large serving platter and pour out our meatball sauce. Garnish with fresh green parsley.

Potoatoes~ What a Wonder..full Food!

Sharing the good news... if you believed that potatoes equal pounds and are no better than candy, it's time to wake up and taste the produce. The truth is that one medium baked potato has only 161 calories, plus 4 g of filling fiber. And, a chilled, cooked potato is packed with resistant starch, a fibrous substance that could help you lose weight. 
 

Potatoes are a good source of vitamin C and potassium. Potatoes are high in carbohydrates but they're low in sugar, fat and sodium, and they'll stay that way if you use healthful cooking methods and recipes. 

Since potatoes are high in potassium, they work in opposition to sodium to help regulate blood pressure and fluid balance. It's also essential for normal muscle and nerve function. Vitamin C is needed for normal immune system function, blood clotting and strong connective tissue and blood vessel walls.

Frugal, simple and good for you Potatoes...

So, boil em, bake em, grill em, roast em and enjoy em!

*Sources:

http://www.prevention.com/food/nutrition-myths-about-healthy-fruits-and-veggies

https://www.verywell.com/are-potatoes-good-for-you-2506382

Zucchini is Versatile!

.... roasted, baked, grilled, pan fried, deep fried, and even stewed

Cut fresh washed young zucchini into julienne spears and pan fry/saute in butter and olive oil or lightly coat with an egg wash and bread crumbs for a quick deep fry. Using the same preparation, bake along with potatoes and dried fruits. Its just that simple!