COOL JANUARY SUN - Crab Cakes

Wow, the north-west front from Tampa really cooled it down here by about 20 degrees. So today will be a breezy mid 60 temp with a lot of sunshine. Hollywood beach water is still flat.

NUTRITION HINT

Foods to Avoid: Milk Products

Avoid whole-milk and whole-milk packaged goods, cream, icecream, puddings made with whole milk, whole milk yogurts and cheeses and non-dairy cream substitutes.

Crab Cakes

Butter – 3 TBL
Onion – minced - 3TBL
Soft bread crumbs – 2/3 cup

Mix together and cook on low temp for about 3 minutes - then set aside.

3 eggs - beaten with
2 TBL olive oil
Crab meat - 3 cups
Parsley – chopped -3 TBL
Chili Stuff Bonanza Fish Mix – 2 tsp

Combine these ingredients with the onion & bread crumbs and mix everything together and chill for a couple of hours.

Shape into 9 cakes and dust with flour.

Heat a grill or large pan to medium and brown cakes on both sides. Then lower heat and cook for about 5 minutes.

HOLLYWOOD SUNSHINE- Shrimp & Vegetable Medley

The sun is way south but it is coming up about one minute earlier every day. Of course the sun doesn't really move but you know what I mean. At least it is getting warmer all the time so it is time to enjoy the beach.

NUTRITION HINT

Foods to Avoid

Desserts and snacks: If you want to stay beach-trim avoid fried snack foods ( such as potato ships) chocolate, candies, jams, jellies, syrups, and peanut butter.

Shrimp & Vegetable Medley

Shrimp – 42 to 50 count – 1/3 lb
Lima Beans – ¼ cup
Carrots – ¼ cup – chopped small
Green Soy beans – ¼ cup
French-cut beans – cut in half
Zucchini – ¼ cup chopped irregularly
Cauliflower, florets chopped – ¼ cup
Mushrooms, sliced – handful
Celery, 2 stalks – chopped
Olive oil – 1 oz.
Dry Vermouth 1/3 cup
Chili Stuff Chili Mix – 1/3 cup
Clam juice – 4 oz.

Use a large deep skillet, heated to medium, add the olive oil. Add he Lima,& Soy beans and carrots first and give them a couple of minutes. Add the rest of the vegetables and stir

Add the shrimp and clam juice. Stir again. When the shrimp start to turn color add the chili mix, stir and cover for a minute.
Add the vermouth, cover and let steam for a minute.

SOUTHERN BREEZES - Fish Fillet & white beans

The breezes from the south and the Caribbean
have brought the toasty feeling back to the beach
The tide is up at midday so swimmers will have a fun time of it in an easy ocean. Enjoy this quality time while politiics goes on head to head in Washington. When some people say they hope the president and new administartion will fail at improving the economy, they are really preaching and voting against America.


NUTRITION HINT

Foods to Avoid:

Bread/ Grains: Avoid baked goods which cantain shortening or sugar, as well as commercial goods containing dried eggs or whole milk. Avoid sweet rolls, doughnuts, breakfast pateries and sweetened package cereals.


FISH FILLET – CANNELLINI BEANS – BROCCOLI FLORETS – PEPPERONCINI

Fish Fillets 2 – 8 oz each. – Cod or Halibut
Cannellini beans ( Great Northern) – 14 oz can – drained
Broccoli florets – 2 cups – chopped
Pepperoncini – 4 – diced with seeds
Onion – medium – diced
Anchovies fillets – chopped
Garlic -2 cloves – smashed & chopped
Olive oil
Chili Stuff Chili Mix – 1 tsp
Kosher Salt – ½ tsp
White pepper – ½ tsp

Use a big pan heated to medium. Start with a chopped onion in some olive oil.
When it gets bright and shiny add the pepperoncini, garlic & anchovies. Keep stirring to make sure nothing burns. When the anchovies start to break down add the cannelloni beans. Cook covered for a couple of minutes.

Make room in the bottom of the pan and add the fish fillets and broccoli. Add the Chili Mix and cook covered for about 5 minutes. Sprinkle on the salt & pepper and serve with fresh crusty garlic bread.

SUNSHINE SUNSHINE - Salmon fillet

Bright skies and warm air will greet everyone who visits the beach today. The ocean is calm and the tide is in at midday.

NUTRITION HINT

Meats & Fish to Avoid: Marbled meat, duck & Goose (remove the skin from poultry); processed meats, luncheon meats (salami,bologna), frankfurters and fast food hamburgers (they're loaded with fat);organ meats (kidneys, leiver); and canned fish packed in oil.

Sauté Salmon with French-cut string beans


Lime Juice – 2 limes
Olive oil – couple of glugs or so
Flour - 1/4 cup or enough to dust the salmon fillet skin side
Vermouth ½ cup
Dill - 1 TBL
Clam Juice - 6 oz.
Chili Powder 1 TBL


1. Dill the meat side and flour the skin
2. Heat pan to medium place salmon skin side down
3. Move salmon around while the skin is crisping then cover. A couple minutes.
4. As soon as you flip the salmon pour in some vermouth to deglaze. Move salmon around and any pieces that break off become part of the sauce.
5. Dill the salmon again and add the chili powder and pour in the clam juice.
6. Keep scraping the pan as you move the salmon around
7. Add more vermouth and lime juice.
8. In the meantime you should have been steaming the
Beans and they will be tender and bright green at the same time the fish is ready.
9. Place the salmon on your heated plate and the beans
as well. Squeeze some lime juice on the beans and pour the pan sauce everything.

Warm Again - Shrimp or Seafood Blend

The breezes are from the east and the sky is clear. The water is calm and we should be back in the low 80's today finally. Great day for sunshine. Here is a quick delicious meal.

SHRIMP or Seafood Blend


Pasta , about a ½ lb
Shrimp – 51 to 60 count, about 1/3 lb
Calamari or Scallops, about 1/3 lb
Lemon – juice of one
Capers – a couple dozen
Greens (spinach or arugula), Fresh peas
Olive oil
Chili Stuff Bonanza Fish Mix

Boil the pasta of your choice until al-dente. Bowties, Linguini or Penne hold sauce nicely.

Toss the shrimp with olive oil into a large pan heated to medium

The shrimp cook very quickly.
If you use calamari or scallops they cook even faster. Add in a TBL of Fish Mix.

Add the seafood to the pasta that has been drained and a little olive oil already added.
Mix this all easily, and then add the greens and lemon juice and capers.
Cover for a couple of minutes and the heat of the pasta will gently cook the greens & peas.

Empty Beach Empty Sky - Bowties, Sausage, Asparagus

It is finally back to normal temperatures and the beach is empty. It should make it to 80 today. The sky is clear with lots of sunshine. Light south westerly breezes are bringing Caribbean warmth with them.

NUTRITION HINT

Beverages: Choose fresh fruit juices
(Approximately 4 oz per day), black coffee,[lain or herbal teas, sugar-free soft drinks, club soda (salt-free), or cocoa made with skim milk.


FARFALLE SAUSAGE ASPARAGUS OKRA - PINK SAUCE


Farfalle (bowties) – ½ lb
Young asparagus , 10 - cut into 1 ½ “ pieces
Okra, a dozen – cut into ½” rounds
Roux – 4 oz.
Chicken broth – 1 cup
Sausage, Spicy Italian – 2 – cut into ½” pieces
Mushrooms, Baby bell, 6 or 4 oz – chop irregular
Sour cream – 2 TBL
Tomato sauce – 8 oz can
Dry vermouth – 6 oz.
Kosher salt
Black pepper, fresh ground


Make the roux at low temp by adding 3 TBL of flour to 4 TBL of butter I n a 2 quart sauce pan. When it is smooth blend in the chicken broth. Now cook in the okra in this mix..

When the okra is cooked add the sour cream and blend in the tomato sauce for a nice thick pink sauce.

In a large deep pan brown the sausage. When it is nice, toss in the asparagus, mushrooms and half the vermouth. Stir, cover and cook at low temp.

Add a couple pinches of salt & pepper to the okra sauce after a couple of minutes add the rest of the vermouth and stir. Cook covered at low heat.

Cook the bowties in a large pot of boiling salted water for about 9 minutes to reach al-dente.

Drain pasta and add it to sausage. And mix in the okra sauce.
Serve with fresh crusty bread.

SUNDAY at the Beach - Roast Chicken & Okra soup

The air and water are about the same today, a comfortable 78. At least the humidity is starting to come back. Even though it is only at about 66%

at least it is good for all living and growing things.

Without moisture in the air living things shrivel up pretty fast. The Broadwalk will be crowded today with visitors all examining, whatever they are searching for. The sand will be full of sunbathers, baaking. The water is comfortably

uncrowded. The south west breeze is very light at about 3 mph.

NUTRITION HINT

Meat: Choose lean meats: chicken, turkey, lemb and nonfatty cuts of beef. Make sure to trim all visible fat from meat before cooking and remove the skin from the poultry.

Roast Chicken, Lima Bean & Okra Soup

Roast a whole chicken, seasoned the way you like it. After you enjoy it, save whatever is left from your first dinner for the soup.

Soup ingredients

Onion – 1 medium – diced
Carrot – 1 diced
Fennel – ½ bulb – diced
Celery – 3 stalks – diced
Baby Lima beans – 5 oz.
Okra – ½ lb. – ½ inch chop
Tomatoes – diced – 14 oz. can
Garlic – 3 cloves – diced
Parsley – 1 handful – chopped
Orange Bell Pepper – small – diced
Chili Stuff Chili Mix – 1 tsp.
Chicken broth – 6 cups
Olive oil
Chop the boned chicken pieces, both light and dark, to get about 1 ½ cups and set aside.

Use a deep pot , about a gallon, at medium heat and add a couple of glugs of olive oil ( about 3 TBL)

Add onion, carrot, fennel and celery and cook until shiny.

Now add tomatoes, garlic and bell pepper, stir occasionally so nothing sticks.

Add a cup of Chicken broth and the baby lima beans and okra. After a couple of minutes add the parsley and oregano, then the rest of the chicken broth.

Add the chopped chicken and Chili Stuff Chili Mix.

Simmer for a ½ hour

WEEKEND SUN - Shrimp Soup, Island style

Just in time for the weekend; the air should make it back to the 80's today. The beach is inviting everyone to join in the warm days again. The ocean will feel comfortable even though it is only about 78, because the breeze will be user friendly.

NUTRITION HINT

Fish: Choose fresh or frozen fish, canned fish packed in water, and shellfish. Lobster and Shrimp should be limited to a couple times a week. Fish should be broiled or baked on a rack. For most people 6 oz of seafood is plenty for the body to absorb in one day.

SHRIMP SOUP – ISLAND STYLE

SHRIMP ¾ lb. - 41/50 count , uncooked
Mushrooms ½ cup , diced
Cubanella Chili, ½ cup chopped
Onion – 1 medium – diced
Fresh coconut milk. ½ to ¾ cup
Clam broth - 2 cups
Chili Stuff, Fish Mix 1 TBL www.chilistuff.com
Lime juice – 1 fresh squeezed
Olive oil
Salt & Black Pepper

Heat a pot with couple of TBL of Olive oil to medium then add the diced onions and Cubanella peppers., chopped with seed pod removed. When the onion and pepper get shiny add the diced mushrooms.

Peel the shrimp. When the mushrooms look cooked add the clam broth and the fresh coconut milk. As soon as these have reached temperature add the shrimp. The shrimp will cook quickly at a simmering heat. As soon as they change color add a TBL of Fish Mix and the lime juice, and salt & pepper to taste.

Cook for a couple of minutes and serve with a chunk of fresh crusty French bread.

The soup is also delicious after it has been chilled.

GOOD BYE COLD FRONT - Onion soup from Tahiti

Hurray! The cold front has gone and the bone chilling breezes as well. We have blue skies and the temperature should finally get back uo to at least the 70's. It could be better but you have to be tough in the winter. The water is flat and the tide will be medium high at midday. The sand will finally feel warm again.

NUTRITION HINT

Vegetables: Eat most vegetables freely. One dark green or 1 deep yellow is recommended daily. Cauliflower,broccoli, celery, and potato skins are recommended for their fiber content.
Avocados and olives are high in monounsaturated fat and calories.


Onion Soup with Cheese

From Acajou Restaurant – Papeete, Tahiti
Serves 4

Chicken broth 2 14 oz cans
Onion – medium 2 thin slices
Garlic – 2 cloves – crushed
Butter 2 TBL
Flour 2 TBL
Toast – 12 small pieces
Gruyere cheese – 2 oz. grated
Salt
Fresh black pepper

Bring the broth to a boil with an equal amount of water and salt & pepper and garlic

Reduce heat.
Sautee onion slices in butter until golden brown. Add flour and stir until mixture begins to thicken. Blend in broth. Simmer for about ½ hour.

Pour soup into four bowls. Place 3 pieces of toast on top of each and sprinkle with the gruyere cheese. Place in a hot oven (450 degrees) until cheese browns.

Serve while hot.

COLD AND CLEAR - Cajun Gumbo

Even though there has been a huge dip in the temperature you can still enjoy a dip in the ocean. The water will feel like summer. When you come out the air will feel very brisk but the clear skies will give you plenty of sun. Within a day or so the air temps will be back up to the 80's again. here is a Southern treat from Buck Town, Louisiana. Gumbo with chicken and cajun sausage will warm you up.

NUTRITION HINT

Fruits: Eat fresh fruit every day. Be sure to have at least 1 citrus fruit daily. Frozen or canned fruit with no sugar added or syrup may also be used. Rember coconuts are rich in saturated fats.

GUMBO


DON’T BURN THE ROUX!

That’s the most important part of the entire recipe. Some authorities say to make your roux by cooking it slow and low. Some say use high heat and keep stirring. Whatever method is your choice, just remember, Don’t burn your roux (even a hint). It will ruin the entire Gumbo, no matter what seasonings you use.


1 lb. Boneless chicken, ½” pieces
1 lb. Cajun sausage, ½” pieces
olive oil
big onion - chopped
2/3 stocks of celery - chopped
2 bell peppers - chopped
chicken stock – 6 cups
2 jalapeno peppers - chopped
¾ lb. of okra cut into ¼ inch rounds.
Chili Stuff Mumbo Gumbo Mix, a full TBL

While the roux is cooking and getting to rich caramel color, keep stirring it.

Now put some olive oil in big skillet at medium heat and brown the chicken pieces on all sides. Set them off to the side and pour off some of the chicken drippings into a heated pot.

Add the onion and bell peppers, celery and sausage and stir and cook for a couple of minutes, until the sausage browns all over. Add the chicken and a cup of chicken broth, cover and cook for about ten minutes, but lift the lid and stir the bottom of the pot every couple minutes so nothing sticks.

Now mix in the jalapeno peppers and a little more chicken Stock.
Lower the heat, then add the roux and Mumbo Gumbo Mix, keep stirring a couple of minutes. Add in all the okra and the rest of the chicken stock. Blend everything together and cook for about 15 minutes at low heat.

CHILLY SUN RAYS - Spaghetti with Clam sauce

It is crystal clear today but the north-west winds
pulled the rug out from the temperature last night and it fell into the 40's. It probably won't get above 60 today, brrrr! This leaves the beach pretty empty and besides the tide is out at midday, but there is always time to stroll along the edge of the water.

NUTRITION HINT

Dairy Products: Choose skim milk or 99% fat-free milk. Also buy low-fat cheese such as farmer's cheese,part-skim mozzarella, ricotta, or low-fat cottage sheese. Use only low-fat yogurt, some contain large amounts of sugar.

Spaghetti with Clam Sauce

Serves 4 in wide bowls

Spaghetti - 1 lb
Baby clams – 2 cans - 10 oz. each
Olive oil – 2 TBL
Butter - 2 TBL
Vegetable broth – ½ cup
Dry Vermouth – ½ cup
Anchovies – 3 or 4
Parsley – Fresh flat leaf, stemmed - 1 bunch chopped
Garlic 4 or 5 cloves – diced
Chili Stuff Chili Mix – 1 tsp
Parmesan Cheese, grated

Cook spaghetti in a large pot of salted water about 10 minutes for al-dente.

Use a large deep pan heated to medium. Add olive oil, butter and anchovies.
Mash the anchovies around until they start to disintegrate. These should take care of all your salt needs.

Add the garlic and stir as it cooks until just golden but not brown.
Add the vegetable broth.
Add the clams with the juice in the cans.

Stir in the Chili Mix

Add the Vermouth. Stir and cook uncovered for about 5 minutes.

Slip the spaghetti into 4 wide bowl. Ladle the clam sauce over the pasta.
Sprinkle on top with chopped parsley and freshly grated parmesan.

INAUGURATION DAY - Escarole, White bean Salad

High Cirrus clouds are blocking the sun, but we are much better off than all those folk who are crowding The Mall in Washington, D.C. In tough times it is easier to stay on the beach and enjoy.

Here is an excellent, easy salad that will keep you lean and fit.

NUTRITION HINT

Nuts: Nuts are high in fat and calories, although most of the fat is unsaturated and they are free of cholesterol. Because they are unikely to raise cholesterol, nuts are a good protein alternative to meat. Almonds, walnuts and peanuts should be used sparingly if you are worried about calories.

Escarole, White Bean & Italian Sausage

Escarole, 1 head – chopped
Cannellini beans (Great Northern) – two 15 oz.
Italian sausage, Sweet – ¾ lb
Garlic, 3 or 4 cloves – diced
Dry Vermouth – ½ cup
Kosher salt
Black pepper, fresh ground
Chili Stuff Chili Mix
Olive oil


Heat a large deep pan to medium. Add a couple TBL of Olive oil.
Squeeze the sausages from their skins and break apart as they brown.

Add the diced garlic and stir while it cooks for a couple of minutes.
Add the cannelloni beans, undrained. Add salt and pepper to taste and a ½ tsp of Chili Mix.
Lower heat a little and add the chopped escarole on top. Pour in the vermouth and cover. Let it steam for a couple of minutes.

Mix everything around and serve either warm or chilled.

MLK Day Fine Holiday Weather - Sockeye Salmon & Cucumber Salad

We are surrounded by a lot of shaky weather systems but for this holiday time it is beautiful at the beach. The ocean is calm and clean with high tides at mid day so the swimming is easy. The breezes are down so the sand is warm.


NUTRITION HINT

Breads : Use whole-grain and enriched breads. Crackers and Melbe toast may also be bread substitutes, as pasta, rice or corn can.

Cereals : Choose cereals such as oatmeal that are high in fiber and oat bran. Stay away from presweetened cereals or cereals that list sugar as a major ingredient.

Sockeye Salmon & Cucumber salad
( for two)

Cucumber, 1 – peeled and chopped
Sockeye (Red) Salmon , 1 - 4 oz. can
Celery, 3 stalks – chopped
Romaine, 3 leaves – chopped
Black pepper- fresh ground - ½ tsp

DRESSING
Buttermilk Ranch Dressing – 2 TBL
Mayonnaise – 1 TBL
Red wine vinegar – 1 TBL.
Ground Ginger – 1 TBL

Whisk it all together

Chop the ingredients and toss together. Add the dressing and lightly mix.
Spinkle with a pinch of Black pepper and serve with fresh crusty sour dough bread

WEEKEND WARMTH - Spring Asparagus & Cannellini bean salad

It is only one day, but it is our Sunday and the beach temp should get back into the 70's. The tide is up at midday and the ocean is flat. Enjoy today because next week is supposed to have a return of the cold front.

OBSCURE FOOD FACTS

Corn on the Cob

Each ear has about 600 kernels.

One bushel contains about 90,000.

There is one strand of corn silk for each kernel.

Spring Asparagus & Cannellini Beans

Young asparagus – ½ lb, cut into 2” pieces
Onion – cut into ¼” rounds, then cut in half
Garlic – 4 cloves, minced
Mushrooms, sliced – 1 cup
Cannellini beans – 1 can, 20 oz can, drained
Italian parsley – ½ cup, chopped
Lime juice – ½ lime
Clam juice – 4 oz
Butter – 2 TBL
Olive oil – 3 TBL
Basil, dry - 1 tsp
Chili Stuff Chili Mix – 1 tsp
Mushroom soup – ½ can
Black pepper, fresh ground

Steam the asparagus for a couple of minutes until tender but still bright green
Remove from heat and plunge into cold water, then squeeze on the lime juice.

At the same time sauté the sliced onions and garlic in olive oil in a deep large pan until they become shiny. Add the mushrooms, butter, and the clam juice.
As soon as the mushrooms change color and look like they are cooking add the mushroom soup.

Pour in the cannelloni beans and season with Chili Mix and basil.

Add the steamed asparagus and stir around.
As soon as the asparagus is up to temperature mix in the chopped Italian parsley and fresh ground black pepper

Serve with a crusty fresh bread and a cool wine.

CLEAR BREEZY & COOL - Tomato, White Bean Salad

The breezes from the north east have blown away the clouds and left the beach in full sun, but the air temp has plummeted to the low 60's. At least the ocean feels warm and makes for good swimming with the high tide at midday.

NEW WORDS TO REMEMBER

Hybris - Excessive pride based solely on one's hybrid car.

Crappuccino - A poorly made coffee beverage that costs upwards of $4.00

Yellular - The loudness adopted in response to a bad cell-phone connection in misguided hope that talking louderwill improve it.

FRESH TOMATO AND WHITE BEAN SALAD

Tomatoes, fresh – 3 lb
Great Northern beans – 1 can, 15 oz, drained and diced
Garlic – 2 cloves – minced
Basil, fresh handful – chopped
Kosher salt – 1 or 2 tsp
Black pepper, fresh ground – 1 tsp
Chili Stuff Chili Mix – 1 tsp
Olive oil
Mozzarella cheese ½ lb cut into ½” cubes
Parmesan cheese – freshly grated

Use a big deep pan, about 1 gallon. Pour in some olive oil. Combine the diced tomatoes, garlic, salt, pepper & Chili Mix. Cook for about 15 minutes at low heat, covered and stir occasionally
Stir in the beans and cook for another 5 minutes

Now mix in the mozzarella and cook for a couple of minutes until it starts to melt.

Serve in bowls with a topping of the chopped basil and grated parmesan
Can be served warm or chilled.

Overcast Chill - Broccoli Salad

The chilly winds from the north
continue to bring grumpy weather to the beach.
The skies are overcast and threaten rain. Brrrrr!The temperature is staying down in the high 60's.

A SECOND USE

Scotch tape

If you use a bout a 3" strip, and drag it between the keys on your computer keyboard, the sticky side does a fine job of cleaning out the dust and gunk.


BROCCOLI SALAD – Sweet onions & bacon


Broccoli florets – about a pound
Bacon – thick cut -4 slices
Sweet onion ( Maui or Vidalia) medium- slice in thin rounds
Blue cheese – crumbled – ½ cup



Dressing: Garlic – 1 clove, minced
Dijon mustard – 2 tsp
Olive oil – 2 tsp.
Chili Stuff Chili Mix – 1 tsp.
Buttermilk – ½ cup

Steam broccoli until tender but still shiny, about 5 minutes. Plunge into ice water to stop the cooking and retain the bright color.

Cook bacon strips at medium heat until the pat dry as crispy. Cut crosswise into about ¼” pieces

COOLER THAN NORMAL - Sockeye Salmon Burgers

Cooler than uasual today, with a temperature that will stay 70's and high cirrus clouds are filling most of the sky. At least the water feels pretty warm at 78 degrees and it is tough to get a sunburn on this kind of day. The breezes are still out of the northwest.

A NEED TO KNOW

If you have a Deli Urge

Consider how the food has been prepared beforehand

Select fruit salads that look fresh. Avoid those that contain syrup or cream.

When buying luncheon meats, choose roasted chicken or turkey or lean ham. Ask for low-salt luncheon meat if you are watching your sodium.

SOCKEYE SALMON BURGERS ON BABY SPINACH LEAVES

Wild Sockeye Salmon – 14 ½ oz can
Scallions – 3 – minced
Egg Whites – 2
Baby Spinach leaves – 2 cups
Cucumber – 1 – peeled and sliced
Dill, dry – 1 TBL
Chili Stuff Chili Mix - 1 tsp
Japanese Soy sauce – 1 TBL
Kosher salt
Olive oil


Drain 1 can of sockeye salmon. In a large glass or ceramic bowl mix with scallions, dill & chili mix

Whisk together the egg whites with the soy sauce and mix into the salmon
Form into 3 patties and broil in a large pan coated with olive oil at medium heat
for about 7 minutes and flip gently just once. Both sides should be golden brown

Place a bed of baby spinach leaves on a plate and drizzle with some olive oil
Place the hot salmon patty in the middle and a ring of cucumber slices around the side. Sprinkle a pinch of Kosher salt on the cucumber slices.

COLD FRONT HITS BEACH - Swordfish - Sweet Onions

A rare thing that may be here for a couple of days: A huge cold front from up north
plunged the overnight temps to 50 degrees. Today the beach won't get much above 70.
At least the water will feel warm at about 78
degrees. If you go swimming don't forget to have something handy to wrap up in when you get out.

A NEED TO KNOW

At the Market


Choose fresh fish. Salmon, mackerel and other cold-water fish are higher in fat than most fish, but they contain omega-3 oils, which may help to lower blood cholesterol and blood pressure in some individuals.


SWORDFISH WITH ROASTED SWEET ONIONS

Sweet Onions ( Maui or Vidalia) – small to medium – couple of pounds
Swordfish steaks – ½ pound each – 4
Olive oil
White pepper, ground
Kosher salt
Lemon juice
Balsamic vinegar
Fresh Thyme leaves
Chili Stuff Chili Mix


Boil onion in a large pot for about 2 minutes. Drain and let them cool.
Peel them and trim off the bottoms.

Blend vinegar with a good glug of olive oil. Add a ½ tsp each of Kosher salt & white pepper & a ½ tsp of Chili Stuff. Put the onions in a baking dish and roll them around in the sauce. Bake in a preheated oven at 425 for about an hour to get them golden brown.

Make a marinade for the swordfish by whisking together 1/3 cup of olive oil, about 1 oz. of lemon juice, about a TBL of chopped thyme leaves and ½ tsp each of salt & pepper.
Place the steaks in a shallow pan and pour the marinade over them. After about 5 minutes turn the steaks over to let the other side soak for about 5 more minutes’

Use a medium hot grill or a black iron ribbed grill pan. Grill the steaks for about 3 minutes per side.

Serve the steaks on warm plates with a good helping of onions and fresh crusty bread & with chilled dry white wine.

SOUTHWEST BREEZES - Cioppino

Breezes from the southwest have brought some high clouds this way, but at least the temperature is staying in the low 80's and the water is at a constant 78 degrees with a calm ocean.


A NEED TO KNOW

At the Market

Try ground turkey or chicken as a low fat substitute for ground beef., but check the label and make sure the poultry skin is not included.

Look for “Select” beef which is lower in fat than “Prime” or “Choice cuts
Ass for “total trim” cuts, which have nearly all visible fat removed and are sold in smaller portions. Six ounces of cooked meat should be your daily limit.



Here is a delicious and messy enough seafood dinner that even the best restaurants in San Francisco will supply you with a bib if you order it.


Cioppino with Lime Gremolata

Gremolata

Limes, 2 – Zest
Lemon, 1 – Zest
Parsley, 1 bunch – minced
Garlic, 2 cloves - minced

Ciopinno

Clams in shell – 2 doz
Mussels in shell – 1 doz
Cod or Bass, 1 lb. – cut into bite size chunks
Shrimp, 40 count – ¾ lb. – unpeeled
Bay Scallops - ½ lb
Lemon juice – 1 lemon
Kosher salt - 1 tsp.
Olive oil – 2 TBL
Red pepper flakes – 1 tsp
Tomato paste – 1, 4 oz can
Garlic, 6 cloves – minced
Fish stock - 7 cups.


Use a large deep pot. Add the olive oil, onion, garlic and rep pepper flakes.
Cook at a medium heat while stirring constantly for about 5 minute. Don’t let the garlic burn.

Add the tomato paste with a cup of fish stock, stir and bring to a boil. Add the clams and mussels. Cover and cook just until the shells open., about 5 minutes.

Add the rest of the stock and all the fish and shell fish. Cover and cook for about 8 minutes. Season with the salt to taste.

Add the lemon juice just before serving and then the zest mixture on top of each bowl

BLUE SKIES - SUNSHINE -Poisson Crue

The clouds and breezes have left us with blue skies and plenty of sun. The ocean is flat and the tide line is low at mid day. This is excellent for beach cruizers or anyone who likes the water's edge

A NEED TO KNOW

At the market

Grab a sack of potatoes. They make great microwave meals, topped with steamed vegetables and low-fat cheese. You can refrigerate extra baked potatoes for quick high-carb energy snacks.

Buy poultry, fish, or meat that has been skinned or trimmed of visible fat. Avoid breaded or stuffed items that may contaain added fats.

Poisson Crue
A Tahitian favorite


Firm fish ½ lb or ¾ lb or fresh shrimp 41/60 count, peeled
Fresh Coconut milk – ½ to ¾ cup
Limes – 6 or 7
Carrot – grated
Onion - diced
Green pepper or celery (two stalks) - diced
Chili Stuff Chili Mix

Cut the fish into ¾ “ pieces and place in a shallow bowl
Add the lime juice from 6 or 7 limes, enough to sink the fish.
Let the limes cook the fish for 15 to 20 minutes
Add the carrot, onion, green pepper or celery
Add the coconut milk and a TBL of Chili Mix
Stir and let it continue to cook with the lime juice for 15 minutes
This last can be done in the refrigerator because you want to serve it chilled.

SUNDAY BEACH FUN - SHRIMP,SPAGHETTI - ARUGULA

If you want to meet new and healthy people, they should be at the beach today. The weather is great and vistors will be filling empty spots on the sand early and all day.

The temperature is still cool and only in the low 80's, but the sky is clear and the green flags are waving.

A NEED TO KNOW

At the Market

Try different in-season fruits each week for variety and added nutrition.

Citrus fruits and berries, green peppers, tomatoes and potatoes all help you meet
Your daily vitamin-C requirement.

Shrimp - Spaghetti - arugula pesto

Spaghetti - 3/4 lb.

Arugula pesto: one bunch fresh arugula leaves
Garlic – 3 cloves – smashed
Olive oil - ½ cup

Shrimp – ½ lb. - 41 to 50 count
Parmesan – fresh grated
Chili Stuff Bonanza Fish Mix – 1 tsp
Lemon juice of one.

Grind arugula in a blender with the garlic cloves, as it grinds drizzle in the olive oil.
When it is blended mix in a couple ounces of the grated cheese

Cook the spaghetti in a pot of salted water until al dente.

Peel the shrimp and sauté in olive oil in a large pan at medium heat with black pepper, just until they turn pink.

Drain spaghetti – toss in the shrimp and then pour on the Arugula pesto.

Mix everything together and serve with another topping on parmesan and a good squeeze of lemon juice.

WEEKEND SUNSHINE - Miller Loaf GIFD

The day is like Friday but with just more people.

The ocean is flat and only about 77. Green flags are flying from the lifeguard towers. The air will reach the low 80's by the afternoon. With luck the breezes from the northeast will stay very light, so it will feel warm on the sand.

A NEED TO KNOW

At the Market

Choose dark lettuces, carrots, tomatoes, bean sprouts, green onions and radishes.
All these are rich in beta-carotene. Select at least 3 cruciferous vegetables a week
(broccoli, cabbage, brussels sprouts) to reduce your risk of cancer.

Miller Loaf – GIFD

Serves 6 – 8

Submitted byLt. Ron Miller – Grand Island Fire Dept.

French Bread -1 Loaf (unsliced)

Ground beef – 2 lbs.

Tomato soup – 1 can

Mushrooms – 1 can - sliced stems & pieces

Onion, small - 1

Green pepper, medium, 1

Garlic salt

Black pepper – ground

Italian seasoning – 1 Tblspn

American sliced cheese – 1 pkg. (8 slices)

Slice top ½” off bread loaf. Remove bread from bottom part of loaf creating a shell.

In a fry pan, place hamburger,chopped green pepper and onion. Mix and cook until hamburger is browned.

Add can of tomato soup, mushrooms, ground pepper,garlic salt (to taste) and Italian seasoning. Stir until mixed and then add bread that was removed from the loaf, mixing until bread is saturated with moisture in fry pan.

Place mixture in cavity of French bread loaf. Place American cheese on top of mixture and replace top ½” lid, on loaf.

Place on a cookie sheet and place in oven at 350 degrees only until the cheese melts.

Remove from oven and cut loaf into 2 ½ inch slices.

COOL SUNSHINE - Lamb Stew & Eggplant

The north east breezes have left us with temperatures that are still on the cool side and won't reach 80 at Hollywood Beach today but at least the ocean is about the same so it feels great and is flat calm. The midday tide is up for easy swimming.


A NEED TO KNOW

Enjoy a long, healthy, active life


Don’t slow down. Stick with the mainstream. Avoid the shadows. Stay together.
Universal law dictates that natural order is obtained by only one mechanism – a well-directed, purposeful floe of energy. Aging need not be characterized by loss. Maintaining your energy flow is the antidote.

LAMB STEW WITH EGGPLANT
Serves 4

Lamb neck or shoulder - 2 lbs. cut into 3/4 “ thick pieces, (or 1 lb lamb, cubed)
Eggplant – medium – peeled and cut into 1” pieces
Onion – chopped – ½ cup
Tomato sauce – 1, 8 oz. can
Olive oil – 3 TBL

Flour - 2 tsp
Oregano, dry -½ tsp
Kosher salt – ½ tsp
Black pepper, fresh ground - ½ tsp
Garlic, 1 clove , minced
Water – 1 cup

Use a large pan at medium heat.
Coat meat with seasoned flour and brown on all sides in hot olive oil.
Remove from heat.
Now add the onions and garlic and fry while stirring until shiny.
Add the tomato sauce and water and seasoning. Add the meat back in and cover and simmer for about 1 ½ hours. Turn the meat every so often.

If there are bones in the meat remove them now, and add the eggplant.
Simmer one hour longer or until everything is tender.
Serve hot with rice and a green salad.

You can add fresh squeezed lemon juice to this just before serving for an extra little zing.

CLEAR AND COOL - Duck Wraps

It is clear and sunny , but the norhthern breezes have put a chill in the air. We won't get above the low 70's today but at least the ocean will be warmer than the air. So the swimming will be good.


A NEED TO KNOW

Enjoy a long, healthy, active life:

7. Be necessary and responsible. Live outside yourself. Beyond independence,
we also need to see each day as a chance to help someone or something. Associate with other active, involved individuals. Sharpen your sense of duty to the Earth, which nurses us all.

DUCK WRAPS FOR ANYTIME

Can be made ahead of time and chilled
Serve with dipping sauce

Roasted Duck – legs and breast – shred
English cucumber – 4” sections julienne into ¼” slices
Scallions – 8 - green part, julienne into strips about 4” long
Fresh Mint leaves – handful, stemmed & julienned
Baby arugula, julienned
Flour tortillas
Chili Stuff Chili Mix
Parmesan cheese, freshly grated
Kosher salt
Black pepper fresh ground


Heat tortilla until soft. Lay flat on table top.
Arrange shredded duck over about ¼ of open ortilla
Sprinkle on about ½ tsp of Chili Mix
Lay on some slice of cucumber and alternate with scallions
Make a nice covering of grated cheese
Lay on a layer of mint leaves and on top of this add a layer of arugula
Add a pinch of salt and fresh pepper
Roll wrap tightly around ingredients
Place the wraps on a plate all together for immediate eating or refrigerate for later.

Dipping Sauce

Whisk together equal amounts of about 2 TBL each

Deli Mustard
Balsamic vinegar
Olive oil
Mayonaise
2 tsp of Chili Stuff Chili Mix

SOUTHERLY BREEZES - Roast Duck

The light south east breeezes from the Caribbean continue to warm things up. The ocean is close to 80 and the air is a very comfortable 83, Lots of sun for the next few days at least. If you swim south towards Miami it is a good pull because the current is coming from there at about 1 1/2 knots. The tide is up at mid day.

A NEED TO KNOW

Enjoy a long, healthy, active life

5. Set goals and accept challenges that force you to be as alive and creative as possible. When one stops so does the other. Creativity is not confined to the first part your life. In fact, accumulated knowledge and experience should make later decades even more congenial to new accomplishment.

6. Don’t depend on anyone else for your well-being. A well-developed sense of self-sufficiency is the crucial link to a long and meaningful existence. We all need to maintain mastery, autonomy and independence in our daily lives

Roast Duck

Duck – 5 lb
Green Apple – 1 chopped small
Raisins – 2 handfuls
Celery – 2 stalks, diced
Onion, medium, diced
Chili Stuff Chili Mix
Kosher salt


Stuffing

Equal amounts of apple, onion, and celery mixed together in a large bowl with a couple handfuls of raisins

Rinse duck. Dry inside and sprinkle cavity with salt and chili mix. Fill cavity with the stuffing. Close skin over and secure. Place duck, breast side up on a rack in a shallow pan. Cook in a slow oven preheated to 325 for 20 to 30 minutes per pound.

Paste with pan drippings every so often so the skin gets nice and crispy brown. Remove from oven and let stand for about ten minutes before slicing.

ANOTHER SUNNY DAY -Chorizo & Southern Greens

If you like the sun, you will love Hollywood Beach.

Our winter warmth continues and the ocean is flat and clean. The tide is up at midday so it is easy for swimmers. When you stay inside the reef it is like a giant lap pool.

A NEED TO KNOW

Enjoying a Healthy Active Life

3. Get as much sleep and rest as you need. Make quiet time a major priority.
Exercisers, in particular, must acknowledge that their bodies require respite from workouts and the general clamor of the day.

4. Maintain your sense of humor and deflect anger. Make each day an opportunity for optimism for yourself and others. A positive mind-set creates the expectation that something good is about to happen and opens the door to new options for success.

Rigatoni – Chorizo – Southern Greens- Tomato sauce

Serves 4 and takes less than 20 minutes

Rigatoni, medium size – ¾ lb
Chorizo sausage – ½ lb
Tomatoes, Diced – 14 oz can
Pepperoncini – 4 – diced small with seeds
Butter – 1 stick
Sour Cream – 3 TBL
Garlic – 3 cloves – diced
Turnip or Mustard Greens – ½ lb
Kosher salt
Black pepper Fresh ground
Dry Vermouth – 2 oz
Balsamic vinegar – about 1 oz

Cook the rigatoni in a large pot of salted boiling water until al-dente, about 9 minutes
Drain and save some of the pasta water.

Use a 2 qt sauce pan at medium. Heat a TBL of olive oil. Add the garlic & pepperoncini. Stir and watch so garlic doesn’t burn. Sautee until shiny. Add the diced tomatoes and 2 TBL of butter. Mix in two big scoops of sour cream so your sauce becomes pink. Cook for about 4 or 5 minutes,

Squeeze Chorizo from skins and break into bite sized pieces.
Brown in a deep pan with a little olive oil, but chorizo creates a lot of oil itself.

When the chorizo is browned add the tomato sauce. Add the pasta to this and stir.
You can add a little pasta water if you want to thin the sauce.

While this has been going on you should steam about ½ lb of greens in a large covered pan. First heat some olive oil toss in the greens, add over the top 2 oz of vermouth. Cover and steam. Drizzle in some balsamic vinegar and 2 TBL of butter you have broken into bit. Cook for about 5 minutes to break down the greens.

Spoon out the pasta-tomato-chorizo over the greens into deep plates, Add some crusty bread and a dry wine of your choice.

SUNSHINE CONTINUES - Stuffed Chicken Breasts

The breezes are down and the sun is up.

We had a needed shower last night, just the way beach goers like. The ocean is calm and friendly because the tide is up at midday.

A NEED TO KNOW

You can enjoy a long healthy active life:

8 basic tips

1. Do at least 30 minutes of

sustained excrecise 4 times a week.

2. Eat like a Bushman. Return to the habit of eating what Mother Nature first placed
on our tables: fruits, whole grains, vegetables, and lean meats.

More to follow in coming days.

Chicken Breasts stuffed with Spinach and Prosciutto

Chicken Breasts, 3 - sliced thin and pounded
Prosciutto – ¼ lb – sliced thin
Spinach, 10 oz frozen – chopped and thawed
Parmesan cheese, fresh grated
Chili Stuff Chili Mix – 2 tsp
Olive oil
Kosher salt – 1 tsp
Black pepper, fresh ground – 1 tsp
Lemon juice – one lemon

Slice the breasts to get 8 pieces. Put plastic or wax wrap over them and pound tender and thin

Lay the prosciutto over each breast piece

Put the spinach into a colander and press out the excess water. Place in a bowl and mix around while you drizzle in some olive oil. Stir in the salt and pepper and Chili Mix. Blend well.

Spoon the spinach on top of the prosciutto.

Roll each breast into a tight wrap and secure with toothpicks.

Use a large pan heated to medium. Add in 2 TBL of olive oil and the lemon juice.

Place all the rolled chicken breasts into the pan and cook covered for about 10 minutes

Sprinkle the cooked breasts with a good covering of parmesan cheese and serve.

GREAT WEEKEND -Spaghetti & Clam Sauce

The fine winter weather continues in the 80's.
No winds to churn things up.
Lots of sun for everyone.
A great time to stroll or ride a bike along the Hollywood Broadwalk and then dive into the water for a refreshing break.


A NEED TO KNOW

Finding a bike that Fits

Your bike is the right size if you can straddle to top tubewith your feet flat on the ground and still have an inch on clearance between the top tube and your crotch. For mountain bikes you should have 2 to 3 inches clearance.

Spaghetti with Clam Sauce

Serves 4 in wide bowls

Spaghetti - 1 lb
Baby clams – 2 cans - 10 oz. each
Olive oil – 2 TBL
Butter - 2 TBL
Vegetable broth – ½ cup
Dry Vermouth – ½ cup
Anchovies – 3 or 4
Parsley – Fresh flat leaf, stemmed - 1 bunch chopped
Garlic 4 or 5 cloves – diced
Chili Stuff Chili Mix – 1 tsp
Parmesan Cheese, grated

Cook spaghetti in a large pot of salted water about 10 minutes for al-dente.

Use a large deep pan heated to medium. Add olive oil, butter and anchovies.
Mash the anchovies around until they start to disintegrate. These should take care of all your salt needs.

Add the garlic and stir as it cooks until just golden but not brown.
Add the vegetable broth.
Add the clams with the juice in the cans.

Stir in the Chili Mix

Add the Vermouth. Stir and cook uncovered for about 5 minutes.

Slip the spaghetti into 4 wide bowl. Ladle the clam sauce over the pasta.
Sprinkle with chopped parsley and freshly grated parmesan.

SUNSHINE ON THE BEACH - Omelet with Cilantro

Another fine beach day to con tinue this holiday weekend. Just a couple of small wispy clouds move through thr sky. The ocean is calm and the beach is warm.

A NEED TO KNOW

When to Eat and Run

If you are more than 30% above your ideal weight, exercising before meals burns more calories. If you are less than 30% above your ideal weight , exercising eating after burns more calories.

Here is something that is light, quick and very tasty for breakfast or lunch.

Omelet with Cilantro and Portabella Mushrooms
For two

Eggs, 4 – whisked together
Portabella mushrooms, 2 oz. – sliced and chopped
Cilantro, fresh small bunch ( maybe 20 leaves) – remove stems and chop
Butter – 2 TBL
Olive oil – 3 TBL.
Kosher salt – 1 pinch
Black pepper, fresh ground – 1 pinch

Use two pans. In first one, sautee the mushrooms in a TBL of olive oil. After you have flipped them turn off the heat.

Heat the omelet pan to medium Add 2 TBL of olive oil, then 2 TBL of butter and mix together. Pour the whisked eggs into the hot pan. Place the mushrooms one side and cover with the cilantro leaves. Watch the eggs as they cook so they don’t stick or get brown on the bottom. While this is cooking sprinkle on a pinch of salt and a pinch of pepper.

Serve on a plate by letting the open faced omelet with the mushrooms and cilantro leaves slide out of the pan. When it is half on the plate, roll the pan so the other half of the omelet folds over the plated half.

Serve with a chunk of fresh crusty baguette.

HAPPY NEW YEAR - Barley Lentil Soup

The year starts with easterly breezes and few clouds, but it is still warm and the Hollywood Broadwalk is filling with lots of strollers.
The ocean is ready for everyone. The tide is up so you can dive right in from the beach.


A NEED TO KNOW

Colorful Food Is Best.

The deeper the color of fruits and vegetables the more nutrients they contain.
For example a pink grapefruit has more than 30 times the Vitamin A as a white one.
Here are the top ten nutritious vegetable: broccoli, spinach, Brussels sprouts, lima beans, peas, asparagus, artichokes, sweet potatoes, carrots & red bell peppers.


Recipe - Barley– Lentil soup

Onion , medium - diced
Garlic 4 cloves – diced
Olive Oil
Barley – ¼ lb.
Lentils – ¼ lb.
Carrot one – diced
Chicken stock -3 cups
Green onions, 1 bunch, greens diced.
Parsley, dry - 2 TBL
Mint leaves, dry 2 TBL
Mumbo Gumbo Mix -1 TBL
Kosher salt – 1 tblspn
Water – 1 cup.

A couple glugs of olive oil in the pot . Add the diced onion and garlic and cook at medium heat until translucent. Make sure not to burn the garlic.
Add the carrot and the barley and lentils. Stir while cooking. Add more olive oil if you need. Cook for about 30 minutes.
Add the chicken stock and the herbs and spices. Cook at a low temperature, covered, stir occasionally.
Add the water and diced green onions.
Cook for another ten minutes.