Mango Relish Chicken with Brown Rice and Cool Greek Yogurt

This sweet and savory meal is as easy on the pocket book as it is pleasing to the palette. It is a true marriage of flavors and textures that tastes as if it were slow cooked for hours, which it was!

The beauty of a slow cooker, or a crock-pot, is that you can "set it and forget it". Big ups to Ronco. This recipe is inspired by a friend and it has become a staple in my home that has never let me down. The brightness of diced tomatoes met with sweet mangos and zesty mustard all pricked with the zing of chili powder. This slow cooked sensation is best served over a bed of steaming hot brown rice, topped with a dollop of cool greek yogurt, and a sprinkle of fresh parsley and cilantro. Dig in with a large spoon.

Ingredients
1 jar Patak's Mango Relish
1 28oz can diced tomatoes
1 16oz can garbanzo beans
3 chicken breasts
cilantro
italian flat leaf parsley
greek yogurt
water

Directions
Heat up the slow cooker and then add the jar of mango relish, diced tomatoes, and garbanzo beans. Stir and cover to heat. While the tomato mixture it heating up, sear the chicken breasts in a hot skillet just to lightly brown the outside. Lightly sear both sides of the breasts for about a minutes each. When finished with the searing, place the chicken in the slow cooker. Make sure to cover the breasts with the tomato mixture just to ensure the chicken is being cooked all over. Cover to heat. If you cook this dish on high, it will be fully cooked in about 4 hours. If you cook it on low, it will take about double the time. An hour before the dish is finished, shred the chicken breasts using just two forks. By then, the chicken will easily fall apart.

Serve the mango relish chicken over a bed of brown rice, or any rice you prefer. Add a dollop of cool and refreshing greek yogurt and a dash of fresh cilantro and Italian flat leaf parsley. For a side dish, heat up a crisp masala dosa (as seen in my picture above), which is a crisp rice crepe stuffed with spices, potatoes, and onions. I buy these puppies from the frozen food section at Trader Joe's.

The Brownie that is Safe for Bikini Season

Once you've gone raw, you'll never go back....The raw vegan brownie, that is.

Eat these all summer long, and you'll never feel the least bit guilty. Why? Because there are no added sugars or sweeteners to these little gems. Just 5 natural and simple ingredients :

Medjool dates

Cacao powder

Raw walnuts

Raw almonds

Sea salt

These bite size squares are a powerhouse food - rich in dietary fiber, potassium, omega-3 fatty acids, antioxidants. The list goes on.

To learn more about the amazing health benefits of the raw brownie, as well as the recipe, go to Sarah B's, My New Roots, The Raw Brownie. Aside from the healthy part, these brownies are just a really nice treat to have when you want something sweet and chocolaty.

I promise you will be inspired. :)

Whole Wheat Pasta with Asparagus, Fresh Herbs, and Citrusy Lemon

Once you add freshly chopped herbs to a bowl of steaming hot pasta, your kitchen will instantly fill up with the comforting fragrance of a summer herb garden. Once you add fresh lemon zest to the mix, the delightful citrus aroma will brighten up your senses and will likely put a smile on your face.

This recipe is basically everything that I love in one bowl. It's quite simply happiness in a bowl! :)

Ingredients

1/2 pound asparagus

1 pound whole wheat pasta, spiral shape

1/2 cup peas

1 lemon for zest and juice

1 clove of garlic

1/4 cup freshly chopped tarragon

1/4 cup freshly chopped Italian parsley

2 tablespoons finely chopped fresh green onion

2 tablespoons fresh lemon juice

4 large spoon fulls of sour cream

parmesan cheese

salt & pepper

Directions

In a pot of boiling water, add the pasta. while the pasta is cooking, chop up the parsley, tarragon, green onion, and garlic. Set aside. Before the pasta is completely cooked, add the asparagus (cut the asparagus in fairly small pieces at a bias, about 1/2 inch). Also, set aside some pasta water in case the mixture is dry when you are mixing the ingredients together. The asparagus should cook in the water for no more than 5 minutes. Drain the pasta along with the asparagus in a colander. Put the pasta and asparagus in a large mixing bowl. Add all of the fresh herbs, green onions, peas, garlic, and lemon juice. mix well. Add the sour cream and mix well. Add the pasta water if dry. Lastly, add in the lemon zest and parmesan cheese. Add salt and pepper to taste.

Berry Medley Cobbler

Fresh blueberries, strawberries, raspberries, and blackberries. What can be better...? A hot and bubbling berry medley cobbler fresh from the oven!! I need not say more as these pictures speak volumes. :)

Everyday Dish by Julie Hasson, is one of my favorite food blogs. She demonstrates how to make a luscious vegan blackberry cobbler, however, I ask you to not shy away from the vegan part because this dish is nothing short of satisfying your sweet tooth!

You may very well use just blackberries in your cobbler, however, I wanted to use strawberries, blueberries, and raspberries to add maximum berry flavor. I also cut Julie's sugar measurement from 1 cup to 1/2 cup, and instead of using just 1 cup of just white granulated sugar, I instead used 1/4 cup of the white granulated sugar and another 1/4 cup of brown sugar. I think brown sugar adds more dimension to baked goods.

To make up for the lack of sugar, I added 1 teaspoon pure vanilla extract and a dash of cinnamon in the berries.

Here is the cobbler recipe - Blackberry Cobbler

Grilled Wild Pacific Sockeye Salmon

I believe that really good wild caught salmon is the most luxurious, five-star, top-notch meal there is. Why have beef when you can indulge in a clean and an extremely healthy treat from the Pacific Ocean? Never has a quick meal tasted so spectacular than grilled wild Sockeye salmon with a rubbing of olive oil and a dash of lemon pepper. Really and truly, good wild salmon, especially Sockeye and King salmon, doesn't need a lot of work in terms of flavorings because of their high-fat content. Once you make this meal, you will never get over the near-instant gratification it provides for you and your family and friends. It really is to die for and it truly is a gem of the Pacific waters.

Ingredients

1 fillet of fresh wild Sockeye salmon

lemon pepper

olive oil

Note: After seasoning, you are ready to grill. Do not leave the fish marinating as the salt will suck the moisture out of the fish.

Directions

When the barbecue has reached a high heat, lay the fish skin-side-down. The key is to not place the fish over direct heat, but rather, indirect heat. If you put the fish over direct heat, it will certainly cook too fast, and you will have over cooked fish, which is never any good. To add a little smoky flavor, put some alder chips in the smoke box of your barbecue.

The skin acts as a barrier to keep from releasing the moisture out of the fish while grilling. do not flip the fish as it will remain in the same position (skin side down) until it is fully cooked.

After about 15 minutes have passed (this certainly depends on the thickness of the fish), take a spatula and flake away a piece of the flesh in the middle to see if there is any opaqueness or rawness. If the fish appears as if it's not cooked all the way through, leave it on the grill for another 2-3 minutes. The key to good tasting fish is doneness, and if you've over cooked the fish, it will not be very enjoyable.

Once the fish is cooked, take two long spatulas and carefully separate the fish from the skin. This may take a few tries, but it is manageable.

Place the fish on a large platter and serve with your favorite side dishes. I chose pan sauté red potatoes, caesar salad, green beans and a dinner roll.

A User's Guide to Wild Pacific Northwest Salmon

Not all of us are lucky enough to have great fish markets in town, but those who live in the Pacific Northwest are exposed to a world of fresh seafood and quality seasonal produce that are showcased in numerous local farmers markets. Being surrounded by the beautifully pristine waters of the Puget Sound, it is no surprise that Western Washington's native ingredients and classic dishes are from our very own waters.

Though the Pacific Northwest is indeed the epicenter for the ultimate seafood culinary experience, it's also the destination that attracts tourists from all around the world for the superior taste of Pacific Northwest wild (not farm raised) salmon. Just because you don't live near a seaport doesn't mean you have to rely on salmon that is mediocre in quality. The internet is a wonderful source to find great suppliers that will deliver high-quality salmon as well as other seafoods right to your doorstep. However, when I shop at my local market, I prefer to inspect the displayed salmon to ensure I know what I am paying for based on my preferences and uncertainties.

Below is a list of the 5 Pacific Northwest wild salmon verities, listed in order by fat content and table fare. The first name is the technical term and the name in parentheses is the "slang" term.

1) Kings (Chinook) - Much of the high-end, sashimi grade salmon destined for Japan is troll caught King salmon. King salmon is considered by many people as the most sophisticated in taste and quality when troll caught rather than being squished in a large fishing net. (Not all King salmon are troll caught. In fact, most are net caught, like the other species of salmon). Troll caught salmon is also the most expensive. Each King salmon is individually reeled into the fishing boat and gently stacked in a hold filled with ice. The benefits of individually caught King salmon is that their flesh is not injured due to handling and squeezed in nets. Their flesh is less likely to be bruised and more likely to be handled with care. Naturally, King salmon have the highest fat content which makes for better tasting fish. This particular species can have a high percentage of fat due to their long journey from the ocean and back to their natal freshwater river streams. Kings are carnivore eaters and they generally eat herring and krill ( krill may be the reason for their bright red color). Because King salmon have such a high fat content, a fillet can easily catch on fire if not closely monitored on the grill.

2) Sockeye (Reds) - Unlike the premium King salmon, Sockeyes are caught with large fishing nets when they are journeying back to the rivers, however, they are usually caught in salt water. Although they are second to the King salmon, they still hold a fairly high fat content which makes for delicious cuisine. They also have a beautiful red hue to their flesh due to their krill diet. Many salmon lovers feel the redder the flesh the better tasting fish.

3) Coho (Sliver) - Still very high in quality table fare, Coho are generally considered to have a lower fat content than King and Sockeye salmon.

4) Pink (Humpback) - Most canned salmon you see are Pink salmon. generally, the flesh turns mushy fast and tends to not be served as fresh.

5) Chum (Dog Fish) - The lowest quality of salmon with very light colored meat. Many times Chum salmon is marked as "Sliver Bright" or "Ketta", which sounds better than Chum, but certainly doesn't change the quality and taste. At best, Chums are "good-eating" when it's smoked with a lot of brown sugar and molasses.

Now that we've covered all 5 major Pacific salmon varieties, I would like to share with you some easily identifiable tips and clues that may help you in your salmon shopping adventure :

1) Try to buy fresh fish, meaning, never been frozen.

2) Try to avoid previously frozen fish.

If you notice rips or holes in the flesh of the salmon, this is generally an indicator that the fish was previously frozen. When the salmon thaws, air pockets form and can cause holes and ripping in the flesh.

3) Good salmon should have little to no blood marks.

When salmon is crushed in the net, blood goes straight to an injury or bruise, and so, it's incredibly important to buy a fish that was well handled in the fishing boat and in the grocery store.

4) Fish should never smell "fishy".

Salmon should smell like fresh raw fish. Not rotting fish flesh.

5) Check the "used-by" date on the package.

If the date is getting closed to being expired, try to avoid it. It is possible, although not likely, that grocery stores re-package the fish to further the "use-by" date.

Some things to know before you even consider buying farm raised salmon

In contrast to freshly caught wild salmon, farm raised salmon that you find in your local grocery store is Atlantic salmon, and based on that particular species and their anatomical features, they are basically trout. However, trout and salmon have similar features. Farmed raised salmon is salmon that was taken from the Atlantic Ocean (salmon that normally run through the North Atlantic and through Norway, and Scotland) and put in pens located in various places in the Pacific Oceans. Their entire habitat is in a pen and they are fed pellets that contain antibiotics.

Here's an example of a beautiful fresh wild Sockeye salmon. I hope this gives you an idea of what to look for in the store.

Already Biting into Summer

Here's some culinary inspiration for this summer: Loads of scarlet-fleshed cherries, deep purple grapes, and tender yellow nectarines. Be creative with nature's candy. :)

Classic Baked Homemade Macaroni and Cheese

There are some dishes that bring a happy tear to my eye. I can't think of a more glorious combination of ingredients that make me giggle like a little school girl than cheese, butter and pasta. Three basic ingredients, one mood boosting meal. I'm a pushover for homemade baked macaroni and cheese and it is without a doubt that this gem of a dish is the crucial factor in staving off stress from a busy workday. A classic meal that takes us back to a classic American childhood.

Note: I used the recipe, linked below, but i slightly altered it by sprinkling some dried oregano on the top (as seen in my pictures above). I also used 1 part Gruyère cheese and 2 parts sharp cheddar cheese.

Food Wishes, Video Tutorial
Food Wishes, Actual Recipe

Classic Crisp Caesar Salad

One of my favorite parts of the warm Northwest weather is enjoying a cool crisp Caesar salad. This is a light and refreshing meal that requires little to no effort without sacrificing flavor and just pure enjoyment! It's light and zesty with a rush of lemony goodness. And if you want a little more body to your salad, add pan seared chicken, crusted with cracked black pepper.

Ingredients:

1 bunch of romaine lettuce

1/2 lemon

Caesar dressing (the good stuff)

parmesan cheese

croutons

1/2 cucumber

salt and pepper

Chop up the lettuce to your liking and add in a large mixing bowl. Add as much dressing to your liking as well as the croutons and cucumbers (I slice the cucumbers in thin whole slices). Squeeze the lemon and add salt and pepper to taste. Toss everything together and you're ready to serve.

Juicy Pan Seared Chicken Breast with Sesame Seed Kale

If you want to indulge in a meal that is satisfying, healthy AND money saving, I highly suggest you try this tonight. This dish can be made comfortably in under 30 minutes, and it makes for a fabulous looking plate of luscious earthy greens, a bed of pillowy brown rice, accompanied with a beautifully seared chicken breast. It is simply perfection. Need I say more? I think the pictures speak for themselves.

Ingredients for Sesame Seed Kale:

1 bunch kale

2 clove garlic

1 tablespoon sesame oil

1 teaspoon soy sauce
3 teaspoons toasted sesame seeds
Salt and pepper

Chicken:

Place the chicken breast in a hot cast iron grill pan. Season with your favorite seasonings. I use salt and pepper with a dash of poultry seasoning. Once the skillet side of the chicken is seared, flip it over. Sear the chicken until both sides have beautiful marks, and then place in a 350 degree oven until fully cooked. This should make for a juicy and succulent chicken breast.

Rice & Broccoli:

While the chicken is cooking, boil a pot of water for the brown rice. I cook 2 cups of rice. Boil a second pot of water for the broccoli. When the water is at a boil, blanch the broccoli for no more than 2 minutes. You want the broccoli to be bright green with a fresh crunch!

Kale:

In a large skillet, toast the sesame seeds. Once toasted, add sesame oil and garlic. Saute garlic until lightly brown and then add soy sauce. When you are at this point, your dressing is finished. Cook the kale for about a minute in boiling water. Make sure to not over cook the kale! We still want the leafy green to maintain its natural firm and robust nature. Add the the kale to the dressing and toss.