Tuna and White Bean Cakes with Shaved Spring Asparagus and a Light, Lemon Tarragon Sauce {gluten free}

Question.  How do you make crab cakes when you're craving them like nobodies business but you   a.) don't have any crab and  b.) are on a budget? 

Answer.  You doll up some tuna with fresh herbs, lemon and shaved asparagus, dip it by the forkful with no shame into a tangy lemon, tarragon yogurt sauce and wash it down with a glass of Pinot Grigio.


Delima averted.





Then, just to gloat, you tell yourself that you are being super health conscience because you ate a practically perfect meal by utilizing the antioxidants in the wine and gave your body a good dose of healthy Omega 3's which are hard to come by these days, thereby forgetting all about the fact that you aren't  in fact  having crab cakes.  Pssshhhh, who needs em?

These tuna cakes are easy enough for a Monday night dinner -- or in my case a Tuesday night dinner. Tuesday's, without fail, are the crazy busiest Orthopedic days in surgery for some reason. Coincidentally (or not) it's also when people tend to call in sick, have some sort of emergency or just decide to spend the day soaking up the Spring sunshine (I would choose option 3 but I'm too chicken to make it happen).


This particular Tuesday provided to be all of the above plus an added curve ball. Seeing as we were short staffed (more than usual) I didn't get to work with the Ortho Doc who I usually assist during Makoplasty surgeries. Instead, I ended up doing total hips and knees with a Dr. I hardly ever work with meaning I couldn't rely on my "Auto Pilot" and had to use my memory/mommy brain instead....  at least until my coffee kicked in.... around noon. Not good.


My point,  I am mentally and physically and in all other ways exhausted on most every Tuesday. These tuna cakes are just a tad bit more complicate that spaghetti and meatballs or in our house, spaghetti and Italian sausage. You get the point. They are super easy to throw together.


A few chopped veggies and herbs thrown in a bowl with an egg and a can of tuna and you have yourself a  not so  fancy meal.

How can you not add asparagus to every meal during the Spring? Wait, am I the only one who worships this gorgeous veggie? No wonder since it's cousins are onion and garlic! 

I pulse a bit more than half of the white beans in my food processor and reserve some to add texture. 

Instead of using bread crumbs which you already know are high in gluten and cause bloating, stomach fat and various other ailments, I used finely chopped veggies and green onion and  nutritional yeast to bind the ingredients together. As you can see, they formed patties quite nicely.

If I had to pick one one of my top 3 favorite kitchen tools, my stone baking pan would and will be on the list forever! It browns veggie patties quickly and evenly using NO added oil and cleans by scraping with a spatula and hot water. Good bye fryer! 

{If you are at all interested in purchasing a stone baking sheet or any of my other favorite kitchen gadgets or ingredients, please consider buying through Simply Healthy Family's 'Store' and help support this blog. It's very much appreciated!} 

Using a simple veggie peeler, shave thin strips of asparagus and pile on top of your cooked tuna cakes. There is no need to cook or even blanch the asparagus, it tastes amazing when shaved into such thin strips and pairs perfectly with these tuna cakes. In fact, I found myself nibbling on my pile of curled asparagus while admiring the beautiful purple and green of my favorite vegetable.

Oh, you'll want to cut off the very tips of the asparagus, the spear, and save it for tomorrows salad or stir fry. The tips don't shave well but are conveniently most peoples favorite part.

This light and tangy dressing is the key to these tuna cakes.  I must admit that however healthy and flavorful they are, tuna cakes as well as any other fish cake are a bit dry without some sort of sauce to jazz it up. It makes a mundane meal extraordinary.

Crab cakes usually come with some version of aioli paired with them not only to compliment the flavors, but to add moisture. My tuna cakes are no exception. Instead of aioli, which base is mayo (if you know me, I can't stand mayo) I made a thick and creamy yogurt lemon-tarragon sauce to spoon on top of my cakes.  Not sure which I ate more of, the tuna cakes or the sauce.

TIME    30 MINUTES        SERVES    4-6

INGREDIENTS

2, 6 oz cans of Chunk Light Tuna, drained

1 cup cooked (or 1 can, drained and rinsed) cannellini beans

1 lemon, juiced 

2 eggs

1/4 cup red bell pepper, finely diced

2 tablespoons green onion, finely diced

1/4 cup carrot, grated finely (optional, adds sweetness)

2 tablespoons green onion, finely diced

 4 asparagus spears (tips removed and saved for future use) 

2 tablespoons Nutritional Yeast

1 tablespoon dried Tarragon

salt and pepper to taste

 1 cup Greek yogurt 

1 lemon (from above) zested

1 tablespoon dried Tarragon

pinch of sea salt

Preheat oven to 400F

In a food processor, pulse 3/4 of the beans until smooth. Spoon beans into a large bowl and add remaining whole beans. Add tuna, eggs, lemon, bell pepper, onion, nutritional yeast, tarragon, salt and pepper. Mix until thoroughly combined. 

Using hands, shape mixture into small patties and place onto stone baking sheet or parchment lined cookie sheet.

Bake at 400F for 10 minutes. Flip patties over and cook another5-7 minutes.

Meanwhile, prepare lemon tarragon sauce by mixing all ingredients in a small bowl. 

Shave asparagus as instructed above. 

Remove tuna patties from oven and place on plate.  Dollop with lemon, tarragon sauce and top with shaved asparagus.

Serve with a side of mixed Spring field greens and chilled Pinot Grigio.

Pan Crusted Coriander, Cumin and Mustard Seed Sabel Fish: Weeknight Cooking

It's hard being a mostly pescatarian living in Phoenix, Az. A pescatarian who also happens to hate the heat and loves tall boots, sweaters and scarves. The choices when it comes to seafood here in the southwest are Tilapia, and Salmon which are usually farmed and injected with color and Cod which is my least favorite fish. It's not that I hate it but I find it a tad fishy and usually slightly rubbery for my taste. Maybe I'm having flashbacks from my childhood as well when we ate plain or lemon peppered Cod once or twice a week with broccoli or steamed spinach, gag!

 Like I said, the choices are super slim here in the Phoenix desert when it comes to seafood, go figure, so I make do with what's available and try my best to doctor the fillets up a bit. I have nice conversations with the meat guys at Safeway who are probably tired of me asking for fish other than the aforementioned.

Me: "Do you have any Orange Roughy today?"
Meat Counter Guy: "Nope, it's too fragile a fish."
Me: "Fragile? Oh. How about Sablefish?"
MCG: "Ummm, No."
Me:  sighhh "How about  Wolf Fish?"
MCG:  "Are you serious? What's a Wolf Fish?"
Me: "Never mind. I'll take the Cod please."

Simply toss a tablespoon each of whole cumin, coriander and mustard seeds into a dry cast iron skillet and cook on medium-high heat for 1-2 minutes while shaking the pan or stirring with a wooden spatula. Being very careful not to burn!
As soon as they turn dark golden brown remove from the pan.

So since my childhood I've had an aversion to lemon pepper seasoning. Nostalgic gag reflex even from the smell. Funny, I hated fish for a long time, well into my 20's because of the type of fish we were served, how it was prepared (no offense mommy) and how often we had it. Or maybe most kids just hate fish, 2 of mine included, one of my boys says  "Fine, I'll eat it but I'm gonna call it chicken."


Thank goodness I gave fish another try, it's been my main source of protein for over a decade now. I'm constantly trying different types of fish (when I can get my hands on some) and different ways to prepare and season it. This is one of my new favorite ways to flavor up a plain white fish.... like cod. This is such a simple and effective way to make fish taste like a gourmet recipe from a top notch eatery.

Toasting the whole cumin, coriander and mustard seeds really make a huge difference in the flavors. If your a coffee drinker you might appreciate this. Fresh is always best and when talking about herbs and fish it's of the up most importance. 

Place the toasted seeds into a coffee grinder and pulse a few seconds until they turn into a powder. Sprinkle your fish with salt and pepper then generously sprinkle the herbs on both sides. 

Place the fish pieces into a pre-heated skillet with 1 teaspoon of oil and 1 small slab real butter.

Cook for 2-3 minutes on each side depending on how thick your fish is. When the fish flakes easily with a fork it is done. Don't over cook your fish or it will be dry (and rubbery if it's cod ;)

Serve with a wedge of lemon and fresh chopped parsley. That's it, simple right?

Don't forget your greens! Serve with a big tossed salad or roasted asparagus. 

Lobster Fettuccine in a light Béchamel Sauce

Instead of talking about how much today sucked big time, I'm going to harness my inner  Chi  and  focus on Lobster Fettuccine. It's my happy place.

 HuummmmMmmmmmmm...................



Tomorrow will be a better day. I know it. Period. No big deal, don't worry friends just another day working in surgery with a few surprises and challenges. Nothing a pair of comfy jamies, a glass of wine and a bowl of creamy lobster pasta won't fix. Tomorrow I have the day off and can hopefully spend time with my children and remember what the important things in my life are. Snuggling babies is God's way of gifting you free therapy.












This was supposed to be a Mother's day post, about a wonderful and perfect lobster fettuccine. Perhaps it still is. Food can be a comfort. That does not necessarily mean the usual heavy foods but for me, in finding healthier versions of my favorite dishes. I also find true comfort and peace in times of true  struggle when holding my children (unless they're screaming and fighting in which case their dad finds comfort in them). The snuggles and kissed along my arm that my 3 year old gives me for no reason, the way my 6 year old runs up to the front door every time I come home, how my independent, 'non affectionate' 8 year old son every once and a while really needs a secret hug and kiss before bed. I focus on the fact that my teenage son just finished his first year of college and is on his way home, God bless safely and that although he is strong willed and somewhat stubborn and naive I have faith that he will become a good man.

It is not like me to be so...... I don't know what. Spiritual? Emotional? Goofy? But after a day like today I find blessed peace in focusing on the things that are truly important to me and letting  GO  of the rest of the junk. I've learned that stressing out about things that are in the past and that I have no control of are poison to my well being. That is definitely not to say that I have mastered this concept but that I am getting much better at letting these things go.

Kind of.

Maybe.

It's a work in progress.

Let's just focus on pasta shall we?

1 package fettuccine pasta, cooked according to package directions

2 cups cooked lobster pieces ~  2 tails or if you're lucky enough you can find them in the frozen department from Costco or Trader Joe's like I do.

1 cup dry white wine or chicken broth or water 

1 1/2 cups  thick coconut milk from a can 

1 shallot ~ substitute w 1/4 cup scallion (white part of green onion) 

small handful fresh parsley, chopped 

1 teaspoon dried tarragon 

2 sprigs of fresh thyme, chopped 

1 teaspoon salt 

freshly cracked pepper to taste 

In a large saute pan over medium-high heat sauté shallot 2-3 minutes. Add tarragon, thyme and salt. Stir.  

Pour in wine and deglaze pan using flat spoon. Turn down heat to low and cook 4-5 minutes until slightly thickened and reduced.  Add cooked lobster pieces, pour in coconut milk and  add parsley and  pepper.

I am submitting this post to Tasty Tuesday's 

The Best Grilled Fish Tacos on Home Made Blue Corn Tortillas with Mango Salsa, Cumin & Garlic Black Beans and a Healthy and Simple Cinco de Mayo Roundup.

I've lived in the Southwest most of my 30 errrr  something years. Mexico has a big influence here in the Valley of the Sun. Mexican food, style, culture and architecture are all prevalent here in the Phoenix area.

One thing I've never really understood is where the celebration of Cinco de Mayo comes from and why we celebrate it here in the States. I have many friends from Mexico or with strong Mexican roots and not a one of them have ever celebrated Cinco de Mayo. "Sure" they say, "We will hang out and have a cervesa but it's not a holiday in our book."  Part of this was said in Spanish so I'm guessing that's what they said. 

Nevertheless, it is a very good excuse to make some really good food (my favorite cuisine!) and sit out on the patio with an ice cold beverage with friends and family. 

Tonight I'm making grilled fish tacos with fresh mango-jalapeno salsa on top of home made sweet blue corn tortillas and a side of cumin and garlic black beans (not from a can) tonight for dinner. Well, my husband is doing the grilling because I've been officially banned from with in 10 feet of the ol' BBQ since the unfortunate fire the other day. See the end result on Instagram if you're there. It's not pretty.

Fine by me. It's in the triple digits out there!

Fish:

2-3 pieces fresh Tilapia fillets 

2 juicy limes

1 teaspoon olive oil

1 teaspoon cumin (eye it)

1 teaspoon chili powder (eye it)

1 teaspoon garlic powder (eye it)  

Heat your outdoor grill on medium-high. 

In a large zip lock bag place fish and all ingredients. Zip bag closed, toss to coat fish. Let sit on counter for 15 minutes.  

Place fish in a fish grill basket, discard remaining juice and bag. Grill on medium-high heat for 7-8 minutes. Flip the basket over or, using tongs, flip fish. Cook an additional 5-6 minutes until fish flakes easily with a fork.

Remove from heat.

Blue Corn Tortillas:

1 1/2 cups blue corn flour

1 cup spelt flour (can sub w regular, unbleached flour)

1 cup hot water

1 tablespoon coconut oil

1 teaspoon salt

Mix flours and salt. Add water and oil, stir to combine. Let sit aside for 20 minutes to let the ingredients incorporate. Then you will be able to tell if it need more flour or water, a tablespoon at a time. The dough should be thick and not too sticky.  

On a lightly floured surface, take small hand fulls of dough and make into a ball. Using a tortilla press, place a small square of parchment paper on the bottom side and ball of dough on top of paper. Place another small square of parchment paper on top of dough. Press firmly down on tortilla press.  I like to roll out my tortillas even thinner with a rolling pin. The tortilla press helps ensure even, uncracked tortillas.

Place tortillas one at a time onto pre-heated cast iron skillet over medium-high heat. NO OIL! 

Cook for 1 minute on first side and 30-60 seconds on other side. If your tortillas are thick you may need to cook a bit longer. 

Remove from heat and place on a towel covered plate. Place tortillas in a tortilla keeper or keep them covered with another towel until ready to eat. 

Blue cornmeal has 20% more protein and a lower glycemic index than regular cornmeal.

Spelt Flour

Spelt (Triticum Aestivum Spelt) is a shiny, dark rice shaped grain related to wheat. Spelt flour contains less gluten than normal wheat flour but it is not gluten-free. 

Substituting Spelt Flour for All-purpose Flour:Many recipes will tolerate a cup for cup substitute. As with most substitutes the end result will not be the same and you may need to experiment with quantities to get a product you are happy with.

Spelt has a nice flavor, rather sweet, and is worth trying. I've only ever tried whole grain spelt. It is less springy than wheat (less strong gluten). In a yeasted bread, spelt uses less water than wheat,

Mango Salsa

This salsa is a huge favorite of ours. It is best when made the day before and chilled overnight 

or at least 6 hours.

4 ripe mango's
1 large jalapeño
4 small sweet peppers
1/2 red onion, minced
small handful cilantro, chopped
1 teaspoon salt
1 teaspoon cumin
1 teaspoon chili powder
1 tablespoon white wine vinegar

Peel mango's and cut flesh away from pit. Dice into small cubes. Place in large bowl.
Carefully cut jalapeño down center and using a knife cut out seeds and white veins taking care not to touch them.
Turn jalapeño over cut side down and mince into small pieces. Throw into bowl with mango.
Add minced onion, cilantro, salt, vinegar and spices. Toss to combine.

Cover with plastic wrap and chill at least 2 hours or overnight.

2 cups dry black beans

3-5 cups water depending on your cooking method

1 yellow onion, diced

1 tablespoon cumin

1 tablespoon chili powder

1 tablespoon garlic powder

2 teaspoons salt

Soak beans overnight.

I typically use my Kuhn Rikon pressure cooker to cook all of my beans, it's my favorite kitchen toy!  I brown my onion over medium-high heat, add soaked and drained beans and 3 cups water. Turn the heat up to high and bring pressure to second ring. Lower heat to low. Cook for 12 minutes (YUP THAT'S it!) and remove from heat letting pressure drop naturally. 

Slow cooker method: Brown onions in pan add beans, 5 cups water and remaining ingredients. Cook on lowest setting for 8 hours.

Mexican Food Roundup

all from Simply Healthy Family

Typically, tamales, tostadas, tacos, nachos and enchiladas all smothered with cheeses and sour cream are served up the Mexican-American way. It's how we ruin a good thing. It kills me a little each time I see canned cheese served in a Mexican/American restaurant.  Gag!  

For a lighter and more authentic Cinco Celebration try one or all

 {lot's and lot's of good, home made food is how it's done in the Latin tradition}

of these simple recipes instead of the usual carb and cheese laden ones. 

Shrimp, Jicama and Negro Frijole Tosatadas

Simple Turkey Pozole

Last but not least, and I hate to pick favorites {unless you ask my teenager} is...............

Puerto Penasco Ceviche

Puerto Penasco Ceviche







Do you celebrate Cinco de Mayo???

If so I'd love to know how or what your traditions are!

Lox, Dill and Caper Petite Bites

For Mother's Day I can think of nothing sweeter than waking up to home made cards and love notes from my four children and then maybe enjoying a relaxing brunch with my mother. Most days breakfast means oatmeal, eggs or cereal straight out of the box for the kids and maybe a banana and coffee for me. Although I try to be better, there are just so many easier options available when trying to get everyone out of the house by 8:00 a.m.  intact and with both shoes on the correct feet. So when it comes to Mother's Day, even though I want to show my own mom how much I love her by enjoying a gourmet brunch that we both love so dearly,  I have to relinquish to the fact that I'm just to tired to make anything fancy and just to poor to afford a resort style affair.


So when I made these darling little appetizers  for a recent party I had, I knew I couldn't wait for an excuse to make them again. I brought these to our family Easter get together and we enjoyed them with a glass of chilled Pinot Grigio out on my sister-in-laws patio looking over one of the many gorgeous Phoenix golf courses and mountains.

When my mom and I both were popping these into our mouths faster than I could arrange them on a plate for my guests, I knew I had a keeper. Smoked salmon is one of my favorite treats and the remaining short list of ingredients in these petite bites pair together so wonderfully you will savour each and every single salivating chew.

Lox, Dill and Capers on Persian Cucumber

with whipped cream cheese.

Now, on a sadder note, my favorite online photo editing program has come to an end. Picnik has been my savour when it came to making the food shots that come out of  my point and shoot look presentable. Doesn't it seem that just when you  really  get comfortable with something it tends to change or vanish all together?  I don't get attached very easily when it comes to inanimate objects but Picnik was this non-techy  girls best friend.  I suppose I will just have to be a big girl and really learn how to use the Photoshop that has been hanging out somewhere in my computer for the last few years.

Lox on Pumpernickel

I hope you all have a wonderful Mother's Day and get to spend time showing those you love how much they mean to you and hopefully enjoying some much needed rest and relaxation!

You Will Need:

1 petite loaf of pumpernickel bread

1- 14 oz. container of whipped cream cheese (you will not need all of this)

6 oz. salmon lox (smoked salmon)

2 Persian or English cucumbers (seedless)

1/4 cup minced red onion

capers

fresh dill

Putting it all together:

Using a vegetable peeler, peel the rind off of the cucumber leaving thin strips for appearance sake. Slice cucumber 1/4 inch thick. Using a small food processor, mince onion. I mixed some of the onion right into my cream cheese.

Using a spoon, spread a bit of cream cheese (whipped works best) onto 1 of the sliced cucumbers and the pumpernickel, reserving 1 of the sliced cucumbers for layering on the bread.

For the cucumber bites, simply top with cream cheese, salmon lox and a bit of fresh dill. 

Look for packages of salmon lox that say 'Pre-Sliced' then you simply have to pull them apart and fold them on top of your  hors devours/.

For the pumpernickel bites, top with cream cheese, cucumber, salmon lox then garnish with a bit of minced onion, capers and a fresh dill sprig.

Crab Hush Puppies w Chili con Carne

When I was little my mom let us choose what ever we wanted for dinner on our birthday's.  My brother and sisters used to pick pizza, fajitas and Mac n' Cheese. Normal things that most normal kids love. I however, am not now nor have ever been entirely  normal. I looked forward to my birthday dinner and as early as  I can remember I requested seared jumbo sea scallops in garlic butter and home made hush puppies. Sweet, crispy,  hot hush puppies. I haven't had them in years. I've never even attempted to make them myself! Not until tonight. Boy oh  boy did I miss them. 






I came across a recipe for crab hush puppies in 'Smart Cooking the Costco Way' and knew I needed to make them immediately. A year later I actually did.

They were worth the wait. I didn't have my jumbo sea scallops but opted instead to serve them with my world famous home made chili. I had left over roast beef from enchiladas and so I came up with a chili con carne that was sweet, spicy and wonderful.    My hush puppies were in love immediately.

If you love all things spicy like we do, don't forget to add a tablespoon or two of your favorite hot sauce right into the batter. If you have kids who are wimps like ours are, save the hot sauce to serve along side of these babies. I personally recommend Srirachi Hot Sauce which you can find in the Asian aisle of most grocery stores. Nom.

Crab Hush Puppies
4-6 cups grape seed oil for frying  {please see note below}
2 cups yellow cornmeal
1 cup all-purpose flour
2 tablespoons baking powder
2 tablespoons sugar
1 tablespoon salt (yes, that's correct)
1-2 tablespoons of your fav hot sauce
2 large eggs
1 1/2 cups milk
1 lb Dungeness crab meat {I used fresh/jarred claw meat from the meat counter}
5 large green onions, thinly sliced
extra hot sauce to dash on the puppies or tarter sauce if your wimpy



Heat oil in a heavy 4-quart pan over med-high heat until it registers 350F on a deep-fry thermometer. Preheat oven to 170F.
While the oil is heating, stir together cornmeal, flour, baking powder, sugar and salt in a bowl. In a separate bowl, whisk together hot sauce, eggs and milk then add to the cornmeal mixture and stir until combined. Fold in crab.
Carefully, drop batter by small spoon fulls into heated oil. Don't over crowd the pan. Cook 2-3 minutes per side until golden brown, adjusting heat as necessary. Transfer with a slotted spoon or fork to paper towels to drain briefly. Transfer each batch of hush puppies to a shallow baking pan and keep warm in oven till ready to serve. Add more oil in between batches as needed and let heat back up to 350F {I don't own a thermometer, I just put my hand close to the oil and guess can expertly tell when it's ready, usually just 30 seconds or so after adding more oil.}
Serve immediately.

note:

Grape seed oil has a moderately high smoke point of approximately 216 °C (421 °F). As a result, it is more ideal than several other cooking oils for high temperature cooking and can be safely used to cook at moderate temperatures during stir frying, sauteeing or deep frying. Due to its clean, light taste, and high polyunsaturated fat content, it is also used as an ingredient in salad dressings and mayonnaise and as a base for oil infusions of garlic, rosemary, or other herbs or spices.

Hello darlings.

For the chili con carne:

Pretty self explanatory but I suggest using R.W. Knudsen 'Very Veggie' juice for the base. Lots of stewed tomatoes, beans, mushrooms, onions, lots of garlic and chili powder. I used corn since I was using the roast beef (carne) this time, they just go good together in my opinion.

Black Bean, Jicama and Shrimp Tostadas with Avocado Creme and a Highlight on Jicama

Loving Mexican food is a no brainer. Especially if you grow up in Southern Arizona like I have and have lived and known what really authentic Mexican food truly is. I haven't found a Mexican restaurant yet that I can even tolerate. Growing up with friends who's mother's and grandmother's make home made tortillas, tamales and carnitas on a nightly routine led me to become some what of a snob regarding the complex flavors of the spices, salsas and condiments that accompany my favorite cuisine.

 So when I ask most people what their favorite thing about Mexican food is, most people will say 'Cheese of course!'.  I'm not arguing, but I have to say that IMHO most 'American' type cheeses smother the many flavors of good Mexican food and leave me with nothing but a heavy tummy and a greasy after taste. Not so appetizing.




Now, when I tell people that my favorite part of Mexican food, other than the spices of course, are the condiments such as cilantro, radish and jicama, I usually get a raised, questioning eyebrow at the least or a very distrusting smirk.

We've all had tacos in some varying form, right? The next time you make tacos, enchiladas or tostados try adding some chopped jicama or sliced radishes. I promise you that they add a whole new level to the dish. I recently stormed out  pouted like a toddler when we stopped at a small Mexican restaurant to grab some Posole' and they informed me that they were out of radish!  The nerve!

Spot Light on Jicama  [hee-kuh-muh, hik-uh-muh]

What is Jicama?

Actually part of the legume family, jicama contains a high amount of vitamin C, is low in sodium, and has no fat. It’s sweet to taste and has a crunchy, juicy texture. When purchasing jicama, make sure it’s firm, unblemished and not bruised. You can store jicama for up to 2-3 weeks in in a cool, dry place.

"Bigger is not always better"

Jicama has been cultivated in South America for centuries, and the vegetable is quite popular in Mexican cuisine. The roots can sometimes grow to be quite large, although when they exceed the size of two fists, they begin to convert the sugars that give jicama its sweet flavor into starches, making the root somewhat woody to the taste.




How to prepare Jicama:

Carefully peel off the tough outer skin with a paring knife. Use the soft, sweet, juicy flesh of jicama in salads, salsas, sandwiches or along with your other favorite veggies as a healthy snack.

My kids love it!

Jicama 'fries'






Recipe for Shrimp Tostadas

TIME    20 MIN        SERVES   6

Ingredients:

1 can black beans, drained and rinsed

2 cups baby shrimp

1/2 of a red bell pepper, finely chopped

1/4 yellow onion, minced

1/4 cup cilantro, chopped

1 cup jicama, peeled and diced

1/2 jalapeno, minced

juice of 1 lime

salt, cumin and chili powder to taste

Tostado shells

2 California avocados

1 heaping spoonful light sour cream

dash of salt

squeeze of lime juice

To Prepare:

In a large bowl combine shrimp, beans, jicama, red bell pepper, jalapeno, onion and

cilantro. Squeeze in lime juice, add spices. Toss to combine. Make avocado creme 

by mashing avocado with sour cream, salt and a squeeze of lime juice.

Serve on crispy tostado shells.

This post is linked to Cookin Canuck ~ Wake up with California Avocado

Pecan Crusted Sweet Potato-Salmon Cakes and a Give Away!

For those of you who were thinking that you were going to skip right on down to the give away part of this post,  I've got news for you....

You're just not allowed to. Furthermore, you'll be sorry if you do.

Why?  Because I said so. That's why.

 That was said in my sternest 'mommy' voice just so ya know. 

I'm really excited about this recipe and I truly hope you will try making this in your home. It's a keeper. We love salmon here and would eat it every single day if I could afford it. Salmon is so good for you especially if you choose wild and not the farmed a.k.a. "Fresh" or "Atlantic" varieties. When wild salmon isn't in season or if your budget is tight like mine is, canned salmon is a wonderful option. Again, just make sure your choosing wild salmon vs. farmed. How can you tell the difference? It should be labeled farmed somewhere on the packaging. A good rule of thumb is to choose salmon from Alaska or Canada.

You've probably already heard about Omega-3's and how essential they are to your health and well being. Alaskan salmon are a nutritional powerhouse, rich in protein, long chain Omega -3 fatty acids, Vitamin D, calcium, along with many other vitamins and minerals. You’d be hard-pressed to find a food more nutritious than Alaska salmon. Which may be why over 90% of Americans are deficient in Omega fatty acids.







Wild Alaska salmon are some of the richest sources of long-chain Omega-3 fatty acids.
The human body cannot manufacture it’s own omega-3’s, so it is from food that we must obtain them.
Omega-3’s are thought to provide substantial health benefits for people of all ages; providing a nutritional foundation for optimal heart, brain, mental, visual, immune system and pregnancy health.


O.K. onto the recipe because it is pretty awesome spectacular  a culinary piece of genius that should be honored for all of time and I know you're going to want to make it tonight for dinner.
Exaggerate? Who me? Not this time my friends, not this time.

I can't take all of the credit for this perfect dish. Pure Alaska Co. was nice enough to send me some cute recipe cards along with their salmon. One of the recipes was for this Wild Salmon Sweet Potato Cakes which I slightly altered and embellished a bit as I tend to do.  I can say with all honesty that this is the best tasting canned salmon by far that I have ever had, and mamma knows salmon.

Pure Alaska Salmon Co. practices sustainable fishing which is important on more levels than many of you you may be aware of.  I encourage you to visit their website which is informative and actually quite interesting. I really liked this quote found on their website.

"Most of us do not have time to be social activists, but in our food choices we have the ultimate and most powerful “vote”: our dollars — money talks."

O.K., o.k. here's the recipe. Geeesh! Now you can save the recipe and please, please do enter the give away!!! I love sharing the love.

A couple of tips:

1. Remember not to use Olive oil for frying. It's not meant for high heat and will taste bitter and change the chemical make up making it unhealthy.
2. I boil my sweet potatoes whole, with the skin ON for about 30 min. This helps retain the nutrients. I then cut the potato and throw it in my blender with the skin ON for added fiber.
3. Do not discard the skin and bones from the salmon. They are choke full of vitamins and nutrients such as calcium and I SWEAR you will not notice them.
4. Do not make cakes to big, they will fall apart. Do not cook on to high of heat, they will burn before they cook.

TIME 30 MINUTES        SERVES 6

Ingredients:

1 large sweet potato, roasted or boiled and mashed

3 – 7.5 oz cans Redhead and/or Thinkpink, drained

2-3 tablespoons grape seed oil (good fat, high heat tolerant)

½ cup red pepper, finely diced

½ cup sweet onion, finely diced

¼ cup Italian parsley, chopped fine

2 tsp salt
1/4 teaspoon Jamaican allspice (combination of cloves, cinnamon and nutmeg if you don't have)
1 teaspoon Bragg's Organic Sea Kelp Delight seasoning

1 cup whole grain bread crumbs (about 2 pieces of bread)
1 1/2 cups pecans, ground

Garnishes:

Green onions

Parsley

Lemon

Tomatoes

Kale or Baby Spinach

In a large stock pot, boil whole sweet potato with skin on 30-40 minutes till fork tender.
Remove from water and pulse in blender till smooth.

In a food processor (or you're awesome, do all Ninja blender) pulse pecans till finely ground, remove. Pulse bread till ground. {I make my own bread crumbs in batches then freeze in a Mason jar, cheaper and tastier than the store bought stuff}

Heat a skillet on medium heat, then add oil. Saute peppers and onions until browned and softened, about 2 minutes.

Combine sauteed vegetables, drained salmon (including the highly nutritious skin & bone),  parsley, salt and spices. Mix well.

Put bread crumbs and pecans in a shallow dish, sprinkle with a bit of salt. Form cakes in desired size, about ½ inch thick.

Cook in skillet at medium heat 3 to 4 minutes each side, or until well browned.

Serve on top of Raw Kale and with and a squeeze of lemon or lime if desired.

For the Give Away:

Pure Alaskan Salmon Co. is giving away an entire case of their canned salmon to one lucky reader.

To Enter you should leave a comment and please be a subscriber of Simply Healthy Family
For extra entries:
Follow Simply Healthy Family on Twitter
Join Simply Healthy Family on Facebook
Tweet or Share this Give Away on either Facebook, Twitter, StumbleUpon or another sharing network
Please remember to leave a separate comment for each.
A winner will be chosen randomly on 15th and notified via email (leave a link or email address so I can notify you!)





This post is linked to

Fun with Food Friday's
Seasonal Saturday's
Tasty Tuesday's