Category Archives: Vegetables

Baked Spaghetti Squash

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Canyon Ranch, be still my heart, soul, and body. I would like to write you a love letter, because you provided so much positive assistance to me; alas, I pause…sort of! I have a series of recipes based on my Ranch experience. They cook with uncommon creativity, making everything healthy and tasty. I’m revealing secrets from the premier health institute in the USA. Enjoy. This is a national treasure and I’m certain that this recipe (and more shortly) will become a staple on your spreadsheet. Hit the pause button and enjoy. Sending love, good health, and lots of happiness!

Medium spaghetti squash
Pinch salt
Pinch black pepper
Baking spray to prep baking sheet

Images: Top Left ~ Whole Spaghetti Squash – Top Right ~ Top half seeded, bottom half, not!
Lower Left ~ Face down on cooking sheet – Lower Right ~ Straight out of the oven

Preheat oven to 375°.
Spray baking sheet with small amount of canola oil.
Cut spaghetti squash in half.
Scoop out seeds.
Place cut side down on baking sheet.
Bake 45 minutes or until soft.
Remove from oven and set aside until cool enough to handle.
Shred squash with a fork into a bowl.
Makes 6 one cup servings.
35 cal per serving.

I add this baked version to a salad for extra flavor and fiber.
I really love this plain, warm out of the oven, room temp, or chilled.
The “add ons” can enhance the flavor if so desired.
You may add spaghetti sauce, maple syrup, Parmesan cheese, or top up a sandwich if you’re in the mood, just for extra fun. Pictured below is the squash topped with my homemade tomato sauce, along side a sculpture from my private collection by Jeff Kiefer.

Mexican Succotash

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The original succotash was introduced by American Indians in the 1600’s. The name was derived from the Narragansett Indian word msickqqustash, meaning boiled corn. I’m not quite certain what they call it in Cabo, but corn is an obvious staple of Mexico; so, here we go! Last month at Diamante, the posse and I enjoyed poolside time, strict studying and taking notes while “reading” Audible books, the occasional margarita, wild golf cart rides around the property, and then back to the villa for cooking dinner. This is one sweet and spicey version of succotash that we concocted. It may be served warm, room temp, or even chilled…your choice! Take a look! PS. We served it with a grilled shrimp, and lime and honey fruit. That’s coming to you tomorrow right here! Stay tuned.

1 Tbs olive oil
1 1/2 t butter
1/2 cup diced sweet onion
3/4 t salt
3/4 cup diced red pepper
1/4 cup thinly sliced jalapeño pepper
1 Tbs minced garlic
1/2 cup diced fresh tomato
1/2 t cumin
1/4 t cracked black pepper
Pinch cayenne
1 cup green beans, cut on bias in 1 inch pieces
1/4 cup water
2 cups fresh corn kernels
1 cup cooked fresh or frozen baby lima beans (thawed)

Heat oil and butter in skillet over medium heat.
Add onion and salt.
Cook stirring until onion is golden and soft, about 6 minutes.
Add pepper, Jalapeño, and garlic.
Cook until peppers are soft, about 3 minutes.
Add tomatoes, cumin, black pepper, and cayenne.
Cook and stir until heated through, about 1 minute.
Add green beans, water and 1/4 t salt.
Cook 4 minutes.
Add corn and lima beans. Cook, stirring for 3 minutes.
Season with salt and pepper.

2/3 cup serving is 140 calories.


Soup Freezing = Healing Energy

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Sup Dog!?? My cool collegiate city has an infamous beer and hot dog spot by that very name. But my pups aren’t fans of hot dogs. They love it best when I’m prepping soups for the sweater weather ahead. They hang out quite closely in the kitchen, waiting for the accidental chicken drop! We all know food feeds the body, but I happen to fully believe that it feeds our essence as well. Perhaps that’s why my favorite meal is always warm soup. To me, it helps calm, fight stress, and heal emotional wounds, and makes the common cold feel more tolerable as well! Somewhere a fork salesman weeps, and a spoon salesman cartwheels! Any time is a great time for my homemade Brunswick Stew.

Breast meat of 1 roasted chicken, chopped
1 lb cooked, chopped pork tenderloin*
2 cups low fat, low sodium chicken broth         
1 1/2 cups frozen lima beans
1 1/2 cup frozen white corn
14 oz can diced tomatoes        
10 oz can Rotel     
1 Tbs Worcestershire sauce
1 Tbs basil (in tube)
*May use purchased fresh BBQ for ease if desired

Bring chicken broth to a boil.
Add lima beans and corn.
Cover and bring to a simmer for 10 minutes.
Add tomatoes and Rotel (both undrained), Worcestershire and basil.
Stir and cook 5 minutes.
Add chopped chicken and pork
Stir well to combine all.
Cook covered on medium low for 30 minutes, stirring every 5 minutes.
Serves 8.
Appx 350 for cup and a half serving.

Baha Peninsula Artichoke Appetizer

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I Know I Know I Know…Cabo Stories are becoming a bit nonplussed; however, to know me is to know that I love our Diamante villa in Cabo. You may find it odd that I am a very pale, natural blond, 66 year old Grand. That is to say that I don’t sit in the sun; but I am all about being out there in the pool with the fam and friends, 50+ sunscreen, most of the time in long sleeve SPF shirts, soaking up the fun. In the interim, I’m all about dreaming up new manners in which to cook our favorite bites when we gather around the dinner table! The Baha Peninsula is known for many, many things, one of which is growing artichokes. The baby ones are the best, most tender, and just yummy. So, we enjoyed them, a lot!

Above, from left: the don is mixing the cheeses. ~ the Cabo Grocery Girls couldn’t find wonton wrappers while stocking our kitchen, so…improvise. I used the Diamante Market pizza dough instead; and with no rolling pin, enter the empty Ciroc bottle to roll the dough (yes my arms did get some sun that day!). ~ Improvising again, with no cookie cutter, hello glass to cut the rounds of dough to fit into the muffin tin. Check out the results below!

1/2 cup grated Parmesan cheese
1/2 cup mayonnaise
1/4 t garlic powder
1 cup grated Monterey Jack cheese
1/2 cup water packed baby artichokes, drained and chopped
24 wonton wrappers
Chopped fresh chives for garnish
Mini muffin tin

In mixing bowl, combine Parmesan, mayonnaise, and garlic powder.
Mix well.
Stir in Monterey Jack and artichokes.
Preheat oven to 350°.
Spray 2 mini muffin tin pans with nonstick spray.
Press one wonton wrapper into each small muffin cup.
Bake 5 minutes, or until edges are lightly browned.
Fill each cup with artichoke mixture.
Bake until golden brown, about 5 minutes…but keep your eye on it!
Garnish with chives and serve warm.

Avocado Toast with Eggs and Tomatoes

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Home from Cabo and happily back to life as Grand and GrandDad for the weekend. Tomorrow begins with a 5:50am wakeup call for Liam’s travel league baseball games, and then soccer matches for “the littles”. We will divide and conquer for the different locations; but we will all reunite in the Rock Dam Kitchen for a healthy brunch to refuel us all for the afternoon. Transfer the familiar into the fantastic. We’re taking all familiar ingredients and combining them in a wonderfully twisted way. So drop the mask for a few minutes to enjoy a meal…the stars are going to align on our taste buds and all the way down to our tummies! Here’s wishing all of you a happy, healthy, fun loving, athletic Saturday!

2 eggs
2 slices bread
1 Tbs Dijon mustard
1 avocado, gently mashed
1/2 lime, zested and juiced
Dash garlic powder
Dash onion powder
Fresh spinach
Gourmet Medley cherry tomatoes, halved
1/4 cup Alfalfa sprouts
Drizzle of honey
Drizzle of olive oil

Place eggs in boiling water for 6 minutes to soft boil.
Lightly sauté tomato halves in olive oil.
Toast bread.
Spread with Dijon.
Mix avocado with lime, garlic, and onion.
Spread avocado mixture on top of Dijon.
Top with a few spinach leaves.
Top with sprouts.
Top with eggs.
Top with tomatoes.
Drizzle with honey and olive oil.
Salt and pepper to taste.

Mexican Street Corn

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Diamante Resort, Cabo San Lucas
Left: Poolside View of the Villa ~ Right: View from The Dunes Course

When in Cabo…Try your darndest to consume all of the locally farmed goods available. We hung out in the beautiful villa kitchen almost every evening, prepping fresh deliciousness to share around the dining table. So let’s all stretch our culinary senses and live more scrumptiously. Yum…and more to come (think Baha Artichokes!)

8 ears fresh sweet corn
2 Tbs canola oil
1/2 cup low fat sour cream
1/4 cup chopped fresh cilantro
Zest of a lime
2 jalapeno peppers, ribs and seeds removed, and sliced
1/2 cup cotija
Sprinkle of chili powder

Brush corn with canola oil.
Grill corn and peppers over medium heat 8 to 10 minutes.
(Or boil until tender if a grill is not available. Then char it in a skillet over medium high heat.)
Stir together sour cream, cilantro, and lime zest in bowl.
Brush corn with mixture.
Sprinkle with cotija and then chili powder to taste.

Summer/Anytime Chicken Soup

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Ah Ha!! My grands all began school today, all in one drop off location for the first time ever! So I’m making chicken soup to begin the new school year and soothe their souls. Enjoy in good health and I’ll give you an “A”. Consider making a double batch and sharing with family, a neighbor, or a friend. This is good Southern “know how!”

1 whole uncooked chicken
Water
1/2 t fresh thyme
1/2 t fresh oregano
1/2 t fresh basil, chopped
1/2 t dried red pepper flakes
1 t mustard seeds
3 Tbs olive oil
1 sweet onion, chopped
2 celery stalks, chopped
2 cloves garlic, chopped
3 large carrots, diced
1 bunch spinach

Place whole chicken into large soup pot.
Add all spices, seasonings, and cover with water until chicken is submerged by two inches.
Bring chicken to boil, and reduce to simmer for 1 1/2 hours.
Remove chicken and set aside to cool.
Continue to simmer broth another 30 minutes.
After chicken cools slightly, shred chicken by pulling apart with two forks.
Heat oil in skillet; add onion; cook until transparent, about 3 minutes.
Add remaining vegetables and cook for two minutes.
Add vegetables and chicken back to soup broth.
Toss in spinach at last minute and allow to wilt, about 1 minute.
Serve warm.

Creamy Salsa Cheddar Dip

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Looking for a healthy, simple, quick, and pleasing appetizer or afternoon snack? Wonderful for even a Monday, or any week night for that matter. I’ve got you covered. So please pay attention ’cause raw veggies are waaaaay underrated.

Small bites + Big Flavors = Don’t Mind if I Do!

Sculpture by Jeff Kiefer from my private collection; additional pieces available at City Art Gallery of Greenville, NC.

16 oz reduced fat cream cheese, room temperature
1 1/2 cups pico de gallo
3/4 cup shredded cheddar cheese
1/2 t black pepper

Pulse all together in food processor.
Serve in cocktail glass with veggies on top.
This is also great with sweet ginger cookies or chips.

Avocado Sprout Toast Appetizer

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Who’s in the kitchen this weekend? Even the youngest, well almost, can create this yummy appetizer or breakfast. Yes this is a truly simple creation. But, hey…we’re not trying to impress anyone. It’s about making our family or guests feel comfortable; and trust me, this makes everyone feel just that! Remember that food is our common ground. So go out and have yourselves a wonderful weekend! Stay safe, well, and away from that nasty Delta Variant good people!

2 slices whole grain bread, toasted*
1/2 ripe avocado, gently mashed
Dash kosher salt
Dash pepper
1/4 cup alfalfa sprouts
2 t sunflower seeds
Wedge fresh lemon

Spread avocado on top of bread.
Sprinkle with salt and pepper.
Top with sprouts.
Sprinkle on seeds.
Squeeze lemon juice evenly on top.

Makes 8 Appetizers.
Excellent as breakfast as a whole slice of toast.
*My personal favorites are Ezekiel and Genesis, made by Food for Life.
Earthy tasting, in a great way.

Tomato, Leek, Brie Crostata

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Happy Tomato Season from here in comfortable, warm unbearably hot and humid ENC. You know, that kind of weather that begs for you to stay inside, turn the air really cool, and create delicious treats like this one that I’m sharing with you here. So drop everything and dash to the local farmers’ market this very minute. Grab those vibrantly colored fresh tomatoes and get kicking! Slice it small for an appetizer, or larger for brunch. This one is a winner.

1 sheet puff pastry
12 oz mixed tomatoes, cut into 1/4 inch thick rounds
2 leeks, white and light green parts, chopped
2 Tbs Dijon mustard
6 oz Brie, sliced 1/4 inch thick
2 t fresh thyme leaves, chopped
1 Tbs olive oil
Whole thyme leaves for garnish

Preheat oven to 400 degrees.
On lightly floured sheet of parchment paper, roll out dough to 9 1/2 x 11 1/2 rectangle.
Refrigerate on baking sheet 20 minutes.
Place tomato slices on paper towels.
Sprinkle with salt.
Top with paper towels to absorb excess liquid.
Score edges of pastry, creating 1/2 inch border.
Spread mustard inside border.
Top with cheese, onions, tomatoes (overlapping slightly to allow for shrinkage), and thyme.
Drizzle with oil.
Bake 15 minutes.
Reduce temperature to 375 degrees.
Continue baking until golden brown, about 25 to 30 more minutes.
Sprinkle with thyme leaves and serve warm.