My Menu Blog

• Olive oil
• 1 small onion, diced small
• 1 tablespoon fresh ginger, grated
• 1 1/2 tablespoons curry powder
• 1 tablespoon sugar
• 2 cups coconut milk
• Kosher salt
• Freshly ground black pepper
• 1 bunch medium asparagus
• 2 cups cauliflower, cut into small florets
• 1/2 cup cherry tomatoes, cut in 1/2

In a small saucepan over medium heat put 2 tablespoons oil, then add onions, ginger, curry powder, and sugar, and saute for 1 minute. Add coconut milk, and bring to a simmer. Cook the sauce for about 10 minutes over low heat. Season the sauce with salt, and pepper. Heat a saute pan over medium heat. Put 2 tablespoons oil in the pan, add the asparagus and cauliflower, and saute for 2 minutes. Add a splash of water to steam the veggies, then add 1/2 a cup of the curry sauce to coat the veggies, and cook 1 minute more. Add the tomatoes to the pan, just to warm, and season, to taste.

2 lbs. of beef stew meat, cut into 1 in. cubes
3 tbs. of veg. oil, divided
1 cup water
3 large potatoes, peeled and cubed
4 carrots, sliced
1 large bell pepper, chopped
4 cloves of garlic, minced
1 onion, chopped
2 tsp. of salt
½ tsp. ground black pepper
1 (14.5 oz.) can whole peeled tomatoes, chopped
2 tbs. beef boullion granules
1 sugar pumpkin

1. Heat 2 tbs. oil in a large saucepan over med.-high heat. Place beef in the saucepan and cook until evenly brown. Mix in water, potatoes, carrots, green bell pepper, galrlic, onion, salt and pepper. Bring to a boil. Reduce heat and simmer approximately 2 hours.

2. Dissolve the bouillon into the beef misture. Stir in the tomatoes.

3. Preheat oven to  325°.

4. Cut top off the pumpkin and remove seeds and pulp. Place the pumpkin in a heavy baking pan. Fill the pumpkin with the beef mixture. Brush outside of the pumpkin with remaining oil.

5. Bake in the preheated oven 2 hrs., or until tender . Serve the stew from the pumpkin, scraping out some of the pumpkin meat with each serving.

• 4 large heirloom tomatoes, thickly sliced
• 1 handful fresh basil, cut into chiffonade ribbons
• 1 tbsp balsamic vinegar
• 2 tbsp olive oil
• freshly ground kosher or sea salt and black pepper
• feta or mozzarella cheese

1. arrange sliced tomatoes on a platter
2. drizzle with oil and vinegar
3. seanson with salt and pepper
4. top with basil and cheese

• 1/2 cup green onion, thinly sliced
• 1 tsp finely chopped garlic
• 2 tbsp Olive oil
• 1 large red bell pepper, diced finely
• 3 cups tomato, seeded and diced
• 1/2 cup grated parmesan cheese
• 2 tbsp chopped parsley
• 1/8 tsp cayenne pepper
• 1/4 tsp black pepper
• 8 ounces dry linguine or spaghetti

1. cook pasta acording to package directions and drain well,
2. while pasta cooks, sautee onion and garlic in oil until soft
3. add bell pepper and sautee until tender-crisp, about 2 minutes
4. stir in tomato and cook over high heat until juices evaporate
5. stir in cheese, parsley, cayenne and black pepper
6. toss with hot pasta
7. serve immediately or at room temperature

4-6 salmon fillets (no skin)
3 tbsp. extra virgin olive oil
Fresh Ground Pepper
¾ cup prepared pesto sauce, refrigerated or fresh homemade
½ cup Parmesan cheese
3 sliced plum tomatoes (optional)

1. Lightly coat baking pan with cooking spray.
2. Place salmon fillets in baking pan and drizzle with olive oil.
3. Apply freshly ground pepper to taste over each fillet.
4. Gently spread pesto sauce over each fillet.
5. Sprinkle Parmesan cheese over each fillet.
6. Optional: Place plum tomatoes slices on each fillet an ssprinkle with additional Parmesan cheese.
7. Bake prepared salmon fillets in 350°F oven for approximately 20 min. or until fish flakes easily with fork.

1 lb. lean beef for stew
2 tsp. dried Italian seasoning blend
1 large onion (for about 1 cup chopped)
20 peeled baby carrots
2 tsp. minced garlic
1 cup brown rice
2 cans (14 oz. each) fat-free beef broth
4 cups water
1 can (14½ oz.) petite diced tomatoes
Black pepper to taste.

1. Cut any large chunks of beef into pieces that are no more than ½”.
2. Place the beef in a 4-6 qt. slow cooker.
3. Sprinkle the Italian seasoning over the beef.
4. Peel and chop the onion, and layer it over the beef.
5. Add the carrots (whole, with any extra-large ones split lengthwise) and garlic.
6. Sprinkle the rice over the rest of the ingredients.
7. Add both cans of broth, the water and the tomatoes with their juices. Make sure the rice is submerged in the liquid (pressing any stray pieces into the liquid—but do not stir).
8. Cover the slow cooker, and cook stew on low for 8 to 10 hrs.
9. Season with black pepper to taste and stir well.

2 tbs. vegetable oil
1 med. green bell pepper, seeded and chopped
1 med. yellow onion, chopped
3 cloves garlic, finely chopped
2 lbs. ground turkey
1 (14½ oz.) can diced tomatoes
1 (10¾ oz.) can tomato puree
1 (15 oz.) can dark red kidney beans, drained and rinsed
1 (15 oz.) can sweet corn, drained and rinsed
1 (14½ oz.) can chicken broth
1 (12 oz.) bottle dark beer, such as Guinness
2 tbs. dark chili powder
1 tbs. ground cumin
2 tbs. salt
1 tbs. black pepper
1 tbs. cayenne pepper
½ cup dark molasses
¼ cup or more masa flour

1. In a large pot, heat oil over med. heat. Add green pepper, onion and garlic. Saute until onion is translucent.
2. Add ground turkey and cook until browned. Do not drain.
3. Add tomatoes, tomato puree, kidney beans and corn. Stir in broth and beer. Stir in the chili powder, cumin, salt, pepper and cayenne. Bring to simmer, then reduce heat, cover and cook for 30 min., stirring occasionally.
4. Stir in molasses. If the chili is too thick, add additional broth or beer. Cook 5 min. If it is thin, stir ¼ cup masa flour into an equal amount of water, then stir into chili. Adjust seasonings to taste.

1 lb. ground turkey
2-3 tomatoes, diced
3-4 leaves green/red leaf or romaine lettuce, shredded
shredded cheese
taco sauce
1 taco kit

1. In a large sauté pan, brown turkey on medium high. Drain.
2. Add taco seasoning and ¼ cup water. Stir and heat until sauce is reduced.
3. Preheat oven to 350°F and bake taco shells 4-7 min.
4. Fill shells with turkey and toppings to taste.

Ingredients:

• 1 large cauliflower
• 6 tbs. Oil
• 1 level tsp black mustard seed
• 2 inch piece fresh peeled and grated ginger root
• 1 small onion, peeled and finely chopped
• 1 level tsp salt
• 1 level tsp ground turmeric
• 3 tomatoes, skinned and finely chopped
• ½ tsp sugar
• 2 tbs. chopped fresh coriander
• 1 small green chili, seeded and finely chopped
• 1 level tsp. cumin seeds

1. wash and dry cauliflower florets
2. heat oil in heavy pan—add mustard seed—when mustard seed begins to pop, add cumin, ginger, onion, salt and turmeric—fry 2-3 minutes, stirring constantly
3. add cauliflower and toss to coat—stir in tomatoes, chili, sugar and half of the coriander. Cover with heavy lid and cook gently 15 minutes or until cauliflower is tender
4. uncover the pan and boil rapidly for 1-2 minutes to thicken sauce.
5. transfer to warmed serving dish and sprinkle with remaining coriander.

Serves 4 as a side dish

4 x 6 oz. Ahi tuna steaks
3 garlic cloves, cut into slivers
Sea salt/ fresh cracked pepper
2 tbsp. Fresh coriander leaves
2 tbsp. Fresh mint leaves
extra virgin olive oil

Tomato herb sauce
4 tbsp. Extra virgin olive oil
sea salt/ fresh cracked pepper
2 garlic cloves, minced
1 small onion, sliced finely
Red chilli flakes
100 ml white wine
4 tomatoes, peeled, seeded, chopped
2 tbsp. Ginger, sliced finely
1 lemon, juiced
2 tbsp. Flat leaf parsley, chopped

1. Preheat oven to 375’f. Make little incisions in the tuna and insert, garlic, mint, and coriander. Season both sides of the steak.
2. Prepare the sauce; remove the cores of the tomatoes, and make a criss-cross incision on the bottom of the tomato. Place tomatoes in salted, boiling water for approx. 1 minute. Remove and place in ice water. Peel the skin off and cut around the tomato discarding the seeds and centre part. Dice the tomatoes.
3. Heat a skillet, add olive oil, add onions, season, and saute for 1 minute. Add the garlic and ginger, season, and saute for 1 minute. Add the wine, and reduce for 1 minute. Add the tomatoes, lemon juice, chillies, and season, cook an additional minute. Put aside.
4. Heat a skillet, add olive oil. Add the tuna steaks and sear each side for 1-2 minutes.
5. Transfer into a casserole dish and top with tomato sauce. Bake in oven for approx. 10- 15 minutes depending on desired temp.
6. Top with fresh chopped parsley, and serve with seasonal veggies.

Carb count; 8 g. per serving