Grown up Scalloped Potatoes

I was never a scalloped potatoes person growing up. But I am now looking at a cabinet full of potatoes from my CSA and thinking of everything I can do with them. I also have a stock pile of zucchini and summer squash. So I had an experiment last night with leftover ingredients and CSA vegetables.

The result was a very grown-up version of scalloped potatoes. It also seems like a great July 4th side dish.

Scalloped Potatoes

1.5 - 2 lbs potatoes

4 medium zucchini or summer squash

1 bunch green onions or summer onions

coarse salt and pepper

garlic powder

crushed rosemary

1 can 98% fat free cream of mushroom soup

1/2 cup reduced fat sour cream

1/3 cup shredded smoky cheese, such as cheddar or smoked Gouda

1/2 cup panko crumbs

Preheat oven at 400 degrees. Wash and cut potatoes into one inch pieces - about the size for boiling mashed potatoes. Toss potatoes with one tbsp olive oil, coarse salt and pepper and spread into a rimmed baking sheet. Bake potatoes while you prepare vegetables. I love to use butter infused olive oil from Midtown Olive Press in Raleigh, but EVOO is also good.

Wash and cut summer squash into one inch pieces. Also slice onions. I get a lot of spring onions from my CSA, which always come in a combination of white, yellow and red. I like the color combination but any color/flavor is good for this recipe. Heat skillet on medium-high heat and saute onions first. Toss squash with 1 tbsp olive oil, salt, pepper and crushed rosemary. I have fresh rosemary in the garden, and if you let a stem dry for a day you can use a mortar and pestle to crush. Once pan is hot, add squash. You may need to do this in batches to make sure the squash is evenly spread in the pan.

Sear squash until soft. Check on potatoes - they should be slightly brown and easily pierced with a fork, but not tender. Reduce oven temp to 350 degrees. Mix vegetables and potatoes in a large bowl. Add cream of mushroom soup, sour cream, garlic powder and more seasonings. Stir in smoky cheese. Trader Joes has a great shredded bag of smoky cheese including cheddar, Gouda, mozzarella and provolone. Any of these cheeses work but the smoky will being out the best taste in this dish.

Pour cheesy vegetables into a baking pan. Top with panko crumbs and bake for 25 minutes. Turn oven to broil and let top brown slightly, 5 minutes max. This dish is very rich but surprisingly light. It's almost enough for a meal in itself, but I recommend this as a side for your holiday spread or a pot luck.

Reduced Guilt Brownies

I know I should be thinking skinny and bathing suits, but I have had the worst sweet tooth lately. Cooking Light offers some great lite desserts that are some of my favorite desserts of all time.

Recently, there was a contest to see what was the best fat substitute in brownies to reduce the guilt. The three alternatives were: canned pumpkin, apple sauce and refried black beans. And believe it or not the black beans were the winner. This tasteless substitute keeps the richness of the dark chocolate without adding any funky after taste like pumpkin. I replaced half the fat in a regular brownie recipe with refried black beans and added a little flavor.

Reduced Guilt Brownies

1 box dark chocolate brownie mix

2 eggs

1/4 filtered water

1/4 vegetable oil

1/4 refried black beans (unseasoned)

1/3 cup no sugar added preserves, such as cherry or raspberry

1/3 cup semi-sweet chocolate chips

I have made brownies from scratch and I will be honest, they taste the same as from the box. Luckily you can still doctor up what comes from the box. There are a lot of brownie options out there and a lot of different opinions about what is best. My only suggestion is look at the ingredients. Make sure you can pronounce at least the first three ingredients. Do not look at nutritional information since there are dozens of ways to avoid certain factors being included on that list. Ingredients will be your best indicator of a good box.

Unseasoned refried beans are a pill to find. I have found some at Trader Joes, but if you are one of the poor blokes without a Trader Joes, then you can make your own. It is easier to find unseasoned black beans. Boil the beans in a skillet until soft. Use the back of a spatula to mash the bean. If you want the beans finer, use a chopper or blender. You only need a quarter cup so save the rest for a bean dip or tasty Mexican meal.

I recommend using a hand blender for this dish. It takes seconds to mix all ingredients and fill a 9x9 pan. Bake according to package instructions. These brownies are rich and flaky and fudgy. Even for reduced-fat, you only need one to satisfy a chocolate craving. Enjoy!

Sacred Heart Soup detox

I have tried fasting in the past, but I tend to eat too much coming off a fasting or eat too much in the evening and it doesn't really help the "detox" part of fasting. I heard about this soup from a friend whose family had great success. I am anti-diet fads, but detoxing is a great way to flush out the impurities of eating even the least bit of processed food.

This detox does take away my favorite ingredients and that is cheese, but cheese is an over-processed and fat-heavy reason I need to detox. For the most part, the detox is vegetarian and since I don't eat steak anyway I have adjusted the detox for non-meat eaters.

I have also included ingredients that I like, but you can view the entire list of acceptable ingredients at the website Sacred Heart Soup. After the first day's attempt, I needed to cut back on salt. This soup is surprisingly tasty.

Sacred Heart Soup

2 cans Hunt's roasted tomato soup (no seasoning)

1 can whole cut green beans, reduced sodium or salt-free

3 green onions, sliced

2-3 cups vegetable or beef broth (fat free and/or low sodium)

Nestle chicken noodle soup mix, extra noodles

4 stalks celery, chopped

4 carrot sticks, sliced

3 cups chopped kale or Japanese cabbage

1 tbsp soy sauce

black pepper

2 tbsp fresh Italian parsley, chopped

1 tbsp Worcestershire sauce

Spray soup pot with a little PAM. Saute green onions, celery and carrots. Cover with two cups broth. Beef broth offers more flavor to this soup, but I like it with vegetable broth as well. Add soup mix, cover pot and let simmer until vegetables are tender - 10 minutes. Add two cans tomatoes, with juice. Drain and rinse green beans - they tend to be canned with more salt. Add to soup. Add Worcestershire and soy sauce and black pepper and stir. Taste test for saltiness.

Add more broth if needed. Stir in kale or cabbage and parsley. TMI section: if you have never detoxed, it is not a pleasant week. You will detox from every place in your body, including your pores. I don't like cabbage anyway and I fear the consequences of using it in a detox soup. Kale is more nutritious and few side effects. Kale is very cheap and available this time of year.

This will make about six bowls of soup. I eat one for lunch and two at night, which takes out the soup in a day for two people. You can incorporate other foods during the week, but the schedule is strict. I have not been completely on target with the schedule, but this is what I do.

Day One: soup and fruit salad

Fruit Salad: tropical fruits are the mos nutritious and will provide the most beneficial calories

• fresh cut pineapple
• naval oranges
• kiwi
• mango
• strawberries

Day Two: soup and vegetable salad and baked potato

Salad:

• bibb lettuce
• shredded carrot
• sliced cucumber
• sliced radishes
• chopped tomato
• one tsp olive oil and vinegar

Baked potato

• 2 russet potatoes
• 1/4 cup reduced-fat Greek yogurt
• 1 tsp dry ranch
• 1 head broccoli

Microwave potatoes for six minutes to soften. Bake at 400 degrees for 35 minutes. Mix ranch and yogurt and refrigerate. Meanwhile boil broccoli for 3-5 minutes or until bright green. Once potatoes are cool, cut and remove stuffing. Mix potato with yogurt ranch. I KNOW I am cheating by adding ranch, but I am not adding any cheese and yogurt is high in protein. Use a potato masher to mix. Stir in broccoli. Bake again for 10 minutes.

Day Three: soup and salad

Day Four: soup and bananas (at least three) and skim milk

For some reason I am not good about eating bananas raw. For a "dessert" I will slice two bananas and heat them in a skillet for a few minutes until soft but not gooey. Pour into a bowl and had a pinch of coarse salt. They are goooooood.

Day Five: This is the tough day because you are supposed to eat at least three steaks. I do not like steak. If you don't eat steak, then disregard this addition. If you do eat meat, here is what I suggest: beef tips from a reputable butcher. I don't recommend ground beef unless you ground your own because you don't know is going into it. I buy organic beef from a local farmer. I add the beef tips to my soup recipe on day five as well as an additional can of tomatoes. Double the amount of tomatoes on your salad also.

Eat fruit to fight off dessert cravings. Cherries are also a great way to detox this week.

Day Six: soup, salad and beef

Day Seven: add wild rice to soup mix or add cooked vegetables to brown or wild rice.

I lost four pounds, which isn't bad, even for Biggest Loser standards. It's not a noticeable difference for other people, but it taught me a good lesson - I don't need nearly as much food as I think I do. Other people I know have done this diet with great success. You can lose 10-17 pounds in one week depending on how strict you are to the schedule and how much you have to lose in the first place.

Shop of the perimeter of the grocery store. Travel down the aisles only for canned vegetables, juice and spices. The fewer processed foods you consume, the easier your body can handle them. I gulp down my food and don't pay attention to when I get full. I have since been more conscious of when I am full and stop eating immediately. It is just as wasteful to eat food your body doesn't need than it is to throw out food you don't eat.

Good luck and please post success stories if you have them. You will get tired of the soup by day five but if you can make it to day seven you will feel a great sense of accomplishment.

Warm Pasta Salad with Asparagus

I modified this Cooking Light recipe to include asparagus since it is so accessible this time of year. I also added some more flavor with balsamic vinegar and reduced the amount of oil used for the dressing. I served the dish warm, which was very well received by my guests.

The lemon and fresh thyme dressing give this dish a springy taste that compliments any grilled dish.

Warm Pasta Salad with Asparagus

8 ounces fussili, gemelli or other spiral pasta
3 garlic cloves, crushed

2 minced shallots

4 tablespoons extra-virgin olive oil

1 bunch petite asparagus

2 tbsp balsamic vinegar or vinegarette
1/2 cup shelled pistachios
1 tablespoons fresh thyme leaves
2 tablespoons grated lemon zest from one lemon
2 tablespoons Champagne or white wine vinegar

1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1 ounce shaved fresh Parmesan cheese

Boil pasta according to package instructions minus one minute. Saute shallot and crushed garlic in 1 tsp olive oil in a wide sauce pan or deep frying pan. Transfer onions to a small mixing bowl. I do not like to use raw onion or garlic in dressings, but you can omit this part if you want to save time.

Cut asparagus into 2 inch pieces and add to hot pan with one tsp olive oil. Also add balsamic vinegar and cover for a few minutes or until asparagus is tender. Reduce heat to low. Meanwhile, toast pistachios in oven at 400 degrees for 5-7 minutes or until fragrant.

Add lemon zest, fresh thyme, salt, and pepper to onion mix. Whisk in white wine vinegar and three tbsp olive oil. Add cooked pasta to asparagus and stir. Pour dressing over pasta and stir. Serve pasta with pistachios and shaved parm.

Easter Strawberry Shortcake

This is an easy, festive dessert that will compliment your spring-inspired Easter dinner this weekend.

Shortcake comes in a lot of varieties, including the most calorie punch with shortbread. I have also seen a nice variety with biscuits. I find lady fingers to be the most convenient because (1) they are pre-made and (2) the individual size helps keep my serving size in check.

I do void all cream from this recipe, instead choosing to use a reduced-fat cheesecake pudding recipe. You can make the "pie version" which calls for less milk and creates a creamier texture.

Strawberry Shortcake

1 pint fresh strawberries, sliced

1 package lady fingers (12 total)

1 package instant pudding, cheesecake flavor (or white chocolate)

1 3/4 cup low-fat milk (1%)

1-2 tbsp cocoa powder

Make your pudding according to package instructions except substitute 1 3/4 cup milk. Do not use soy milk! The fattier the milk, the creamier the pudding but I find that 1% milk is great. I wouldn't recommend fat free unless you are really trying to cut back on fat.

Spread a generous portion of pudding on each side of the lady finger. Top with 2-3 strawberry slices and "sandwich". Using a sifter, lightly dust cocoa powder on top of strawberries. Garnish with a whole strawberry and serve in threes.

Best enjoyed on the deck while watching the birds and celebrating Easter with family and friends. Have a great holiday!

The Wonderful World of Frittata

Frittata is a wonderful trick for vegetarians looking to increase their protein intake and also a great way to use vegetables fast.

You can literally include anything you want into a frittata. Although typically served for breakfast this go-to dish is an easy mid-week meal and satisfying enough for dinner.

I usually saute most of my vegetables, but that can sometimes strip vegetables of their nutrients and added oil can jack up calorie count. Steaming and boiling are much better alternatives.

Broccoli, Potato, Tomato Frittata

One crown or more broccoli florets

2 medium, ripe tomatoes

4 new or red potatoes

1 tbsp olive oil

6 eggs

1/2 cup low-fat sour cream

1/2 cup gruyere or other white cheese

salt/pepper

garlic powder

onion powder

crushed red pepper

shredded parm (for garnish)

Preheat oven at 350. Set a pot of water to boil. For more flavor add a few tablespoons of vegetable broth. Boil potatoes for 4 minutes. Add broccoli, boil four more minutes. Drain and let cool. Meanwhile chop tomato, discarding seeds and white ribs. Stir in seasonings and oil.

I have found a wonderful little place called Midtown Olive Press in Raleigh. They serve infused vinegars and olive oils and one of my favorite is a butter-infused olive oil. It is still an unsaturated fat but carries a distinctive taste of butter. It is great for any potato recipe and adding flavor. Stir in one tablespoon olive oil but if you can, find an infused flavor that works for you.

Fill the bottom of a greased deep-dish or pie dish with seasoned vegetables.

Beat shredded cheese and sour cream into six eggs. Season with salt and pepper. Pour egg mixture over vegetables and stir until covered. Bake 45 minutes or until eggs are set.

Serve with shredded parm, tomato sauce or hot sauce. A frittata will make eight slices. If you want to use more egg, do not use more than eight eggs so you can keep up with your cholesterol count. Do not exceed more than two eggs, or slices, a day.

Manly Vegetable Medley

I am sure there are many men who enjoy hearty, healthy vegetables, but my husband is not one of them. I have a difficult time getting him excited about whole vegetable sides that are better for us than some veggies stirred into rice. So I was excited when I came upon a frozen vegetable side at Trader Joes that seemed "manly": roasted potatoes with green beans. I bought it for a steak he was going to grill.

This got me thinking about other vegetable medleys I can create with preferred vegetables. I was always under the assumption that sauteing vegetables required a lot of oil, but then I learned a new trick: broth. I found that I would add oil when my vegetables were sticking to the pan, but broth offers the same relief without the added calories.

This side is great for fish, vegetarian meats, such as soy nuggets, or any excuse to get your man to eat more whole vegetables.

Vegetable Medley

1 tsp minced garlic

1 minced shallot

1 pint sliced mushrooms

5-6 fingerling potatoes

1 bunch petite asparagus

1/4 broth (chicken or vegetable)

coarse salt and pepper

universal seasoning mix, such as Mrs. Dash

Set a pot of water to boil. Boil potatoes, whole, for 10-15 minutes or until they are easily pierced with a knife. The skins should not be coming off or you have boiled too long. Let potatoes cool.

Saute garlic in a nonstick pan. Add mushrooms and onion and 2 tbs broth. Cut asparagus into 2 inch pieces - be sure none of the asparagus is mushy. Cut far down the stalk until the centers are mostly white. Slice cooled potatoes. Once mushrooms are tender add asparagus and potatoes. Season with salt and pepper and seasoning mix. Trader Joes has a grinder with generic seasonings that works great. Stir vegetables until asparagus is bright green, 3-5 minutes. Add more broth if necessary to keep vegetables from sticking. Do not overcook or your vegetables will lose their nutrients. Be sure to taste test - I over-seasoned my first batch.

Power Snack

Snacks are difficult for calorie-cutters. Easy snacks are bags of chips or popcorn that provide instant gratification. Healthy snacks still require preping.

Any of my AppState alumn followers will remember AppWraps. One of them was an adult peanut butter and jelly, which has inspired my power snack that is ideal for post-workout relief, a lite dessert or even breakfast on the go.

Power Snack (makes 2)

one ripe banana, thickly sliced

2 whole wheat tortillas

2 tbsp peanut butter

2 tbsp pecan pieces

1 tbsp honey

This snack provides a lot of natural protein and fiber along with potassium for sore mussels. It still takes an effort for me to buy and eat whole wheat tortillas but that less-processed wrap does help in nutrition and ease of digestion. The homemade version at Trader Joes has a great texture.

I also love Trader Joes reduced-far peanut butter. Other commercial low-fat peanut butters replace fat with sugar, which does not aid in reducing unneeded fats and sugars. Trader Joes reduced-fat peanut butter actually de-fats the peanuts. You get a peanut butter that keeps its shape better than all-natural peanut butter and is super-tasty.

Spread one tbsp peanut butter onto a tortilla. Layer one half of the sliced banana and top with one tbsp pecans and half tbsp honey. Wrap tortilla, making sure the bottom is securely closed - honey will tend to drip out otherwise. The natural sweetness in the banana and honey make this power snack a satisfying dessert if you have a sugar craving. If you don't have or prefer pecans I recommend walnuts.

Repeat with other ingredients and share your power snack with a drowsy co-worker or workout partner. Enjoy!

Vegetarian Greek Panini

Most of you are thinking gyro? But lamb and yogurt sauce can be very bad for the arteries. What is good for the arteries are artichoke hearts and fiber-rich beans. So I took some of my favorite Greek ingredients and threw together a quick panini that is overwhelming in taste but not calories.

Ever heard of the Sonoma diet? This diet is based on the 10 Mediterranean ingredients that contribute to a heart-healthy diet. Hence, Greek-inspired vegetarian!

There are a lot of options here so pick what you like or what works best for you. Whole grain pocket pita is useful in this recipe because the feta and chopped artichokes make this a messy sandwich. I used whole grain bread and toasted it, which was delicious and already available.

There is also a variety of hummus that you can use. I highly recommend my homemade hummus but if you are strapped for time, I would recommend Trader Joes hummus. They come in a variety of flavors, including parsley, garlic and roasted red pepper. However, they have a short shelf life, which means they lack unhealthy preservatives. I LOVE their white bean hummus, which adds more fiber-rich beans to the recipe.

Greek Panini

4 tbsp prepared hummus

1 tbsp sun-dried tomatoes

1-2 tbsp crumbled feta

1/4 cup marinated artichoke hearts

red leaf lettuce

whole grain bread or pita pocket

optional add-ons:

thinly sliced cucumber

seeded tomato, thinly sliced

banana peppers, sliced

black olives, seeded and sliced

Lightly toast bread slices or pita pocket - this will help the pita from falling apart. Chop sun-dried tomatoes and artichoke hearts. Lightly dab vegetables with a paper towel to absorb some oils. Once bread is toasted, spread 2 tbsp hummus on each slice/side of your bread choice. Top one side with sun-dried tomatoes, feta and artichokes. Layer lettuce on other side and fold over. For added texture and heartiness, add other Greek-inspired ingredients such as cucumber, tomato, peppers and other preferred ingredients.

Cut in half and serve with my summer couscous. Or I recommend a Greek salad with cooked orzo (chilled) with chopped spinach, tomatoes and cucumber with a black olive and feta vinegarette.

Cheap Rice Fritters over Greens

I know fritters are kind of the "f word" for light cooking, but I have found a way to make a cheap and delicious meal to include fritters without overdoing it. This recipe is based on Rachael Ray's Cheesy Rice Fritters but of course this needed some assistance with cutting calories.

I have to confess, my husband is the one how usually makes these. They are so good with real bacon, but I highly recommend soy product "bacon" or going without to make this dish purely vegetarian and cut back on saturdated fat.

This is also a great cheap meal that includes a lot of pantry items and leftovers. Adjust the ingredients and amounts depending on what you have available, but this is easily one of Rachael's true $10 meals.

Rice Fritters

1 cup brown rice

2-3 slices vegetarian bacon, such as Morning Star (optional)

4 oz shredded low-fat mozzarella or other white cheese

4 oz Parmesan cheese

1 large egg, lightly beaten

Salt and pepper

1/2 cup breadcrumbs or panko

crushed red pepper

2 tbsp extra-virgin olive oil

greens, such as spinach, spring greens or a mix

light dressing (optional)

Cook rice using 2.5 cups of water (water should be completely evaporated when done). I am not a fan of brown rice, and I've admitted that a few times, but this is a recipe that I can really support using it. It helps to cut back on a few carbs and the cakes seems fluffier.

Cook bacon, if using, and chop up into pieces. If you do choose to use real bacon I recommend a reduced-fat version but not turkey bacon. This recipe works best with crispy bacon and turkey bacon will not get you there.

Once rice is done and dry, mix together "bacon", salt, pepper, red pepper, egg, bread crumbs and cheeses. Start off with half a cup each of the cheeses and gradually add more if needed. The mixture should be sticky.

Heat 2 tbsp olive oil in a NONSTICK frying pan. If you don't use non-stick you will end up using a lot more oil. Make 10-12 balls out of the rice mixture and press into patties. Fry cakes on each side for about 2-3 minutes or until lightly brown.

Prepare a plate with lots of greens, one tsp dressing (if using) and top with 3-4 cakes. These are filling and delicious and even the husband can make them :)

Other variations include chopped bell peppers and corn. Corn is easily stored frozen so it will accommodate a "cheap" meal. Get creative with this recipe. Add vegetables that are about to go bad or seasoning that you think will liven the taste. And let me know what you try and what works!

Cucumber Sandwiches

There is something about Raleigh and going straight from winter to summer. I hope you have enjoyed the 70 degree weather the past week as I anticipate my spring and summer menu.

I am not sure where this came from, but I have fallen in love with cucumbers. It may have been when I was collecting so many from my CSA, but I am now an avid fan.

Which leads me to my new favorite snack: cucumber sandwiches. I used to think this was just a standard tradition for bridal and baby showers, but they are actually tasty! I have tried a few variations and want to share my favorite.

Savory Cucumber Sandwiches

"white" bread

one large cucumber (not English)

4 oz cream cheese

2 tbsp. mayonnaise

splash of Worcestershire sauce

onion power

garlic pepper

Trader Joes has an imitation white bread that works great for this recipe. I have never bought into white bread but for cucumber sandwiches, it is a must. I keep the crust on because there is no real need to waste, but if you are preparing this dish for company, it looks better clean cut.

Mix cream cheese, mayonnaise, sauce and seasonings. You should only need enough mayonnaise to make the cream cheese spread easily. Do not add too much Worcestershire sauce or onion powder or your sandwich will be too savory. What makes this sandwich great is the lite taste. There is enough salt in the sauce, mayo and cream cheese, so there is no need to add additional salt.

Spread mix on two slices of bread. Thinly slice cucumber and heavily layer on one side - I use about 9-10 slices. Cut sandwich into quarters. I love this sandwich for a snack or with cherry tomatoes for a lite lunch. This will be ideal in the summertime when it's too hot for a heavy meal.

Other alternatives I have found use cream cheese and dried mint leaf for a "fresh" taste. I am also dabbling into a creamy goat cheese variety. I will let you know how it turns out ;)

Romantic Ravioli

It is very easy for us to make reservations and go out to eat during the holidays - especially the romantic ones. However, a homemade dish can be more sentimental and calorie-reducing that it's commercial competitor.

A romantic dinner can be an ally of passion. One woman in four believes that a man can be seduced by a romantic dinner.

"Food has two important senses of sexuality - sense of smell and taste. It gives a sense of satisfaction. But the only true aphrodisiac - the imagination," - says the University of Italian literature professor Falko Portinari. Thus an aphrodisiac may be anything that is capable of stimulating the human imagination.

What makes a romantic meal in my mind is anything that has a thick aroma and is savory and entices one to linger in the meal - this is heavily brought on by inclusions of herbs and spices. Basil, garlic and other savory herbs are mythically considered aphrodisiacs. Thus I have planned a rich, savory pasta dish for our Valentine's dinner.

Romantic Ravioli

ravioli, or other stuffed pasta

homemade Alfredo or low-fat store bought version

minced garlic

2-3 ripe tomatoes, chopped

1 pint baby bellow mushrooms, sliced

baby spinach

fresh bail, for serving

shredded Parmesan, for serving

Trader Joes has excellent ravioli, including a lobster version. Prepare any preferred pasta. I like stuffed pasta because it is more filling for a vegetarian dish. Boil according to package instructions.

Prepare Alfredo according to my Resolution Alfredo recipe. This tasty reduced-fat version will allow you to enjoy your evening with less guilt and less cash.

Saute minced garlic with 1 tsp olive oil. Add mushrooms and saute until tender and juicy. Add chopped tomatoes and spinach and stir until warm and slightly wilted.

To prepare your plate, spoon about 1/3 to 1/2 cup of Alredo sauce onto a large dinner plate. Top with ravioli and vegetable topping. Top with more parm and basil, if desired.

I also plan a side salad with this meal for added nutrition. Choose from my Side Salad options or create something you prefer. Just be sure to prepare your meal when you are feeling good and charitable - don't ever cook as if it is a chore - your dinner guest will taste the difference.

Happy Valentine's Day and have a wonderful, romantic evening.

In season: Pineapple

I have had a hard time finding a salsa recipe that works for me. I love black bean and corn salsa because of the smoky flavors, but I also enjoy a sweet and spicy version as well.

This is where pineapple comes in. To my surprise most tropical fruits - pineapple, kiwi, mango etc - are considered some of the most nutritious fruit you can eat. Pineapple's high vitamin C, magnesium and anti-oxidant power contribute to better eye sight, digestion and works as an anti-inflammatory.

Pineapple is prime in late winter/early spring so find yourself some FRESH pineapple at the grocery store. You can buy a pineapple corer/slicer for less than $10 at Target or other kitchen-aid stores and it's worth the freshness. Canned fruit can often come with added sugar and unnatural preservatives. Once you have your pineapple tower, cut into quarters and use for a breakfast fruit salad or this wonderful salsa recipe.

This recipe is rather simple and you can easily adjust the ingredients to impact the flavors you prefer in a salsa recipe.

Fresh Pineapple Salsa

1 ripe pineapple

1 green apple, finely chopped

1 shallot, mined

1 ripe lime

fresh cilantro

pickled jalapeño

cumin

chili powder

salt

1 tbsp olive oil

Chop pineapple slices - mine was a fine consistency. Mix with apple and let drain in a strainer while you prepare other ingredients. I liked using green apple because it's crisp and firm - you can use other cooking apples as well, such as Fuji.

Mince shallot and jalapeño. Add as much or as little jalapeño as you care for - the pineapple has an overwhelming sweetness so I prefer more pepper. I use pickled peppers because the raw pepper is not appealing to me in salsa. Clean cilantro and chop.

Add onion, pepper and cilantro in a bowl. Mix in 1/2 tsp cumin and chili powder each. Also add 1 tsp coarse ground salt. Add pineapple and apple to mixing bowl. Stir in olive oil and juice from one lime. Taste to determine if more spice or salt is needed.

This salsa is great for just chips but also pairs well with meats such as pork and chicken. For a vegetarian option, make fish tacos on corn tortillas and add pineapple salsa. This is also a great pot luck item for a tropical party theme.

Martha Stewart has a version in her March Everyday Food magazine that includes black beans.

Vegetable Enchiladas

This is sort of a cheater's recipe, but I learned a new trick: red sauce. Remember when I was complaining that my tortilla pie was good but it didn't serve a lot of people? I figured out that I can use the same ingredients to make vegetable enchiladas, which go further with guests and leftovers.

I do make chicken enchiladas with a green sauce, but I knew that would not go well with this new dish. So I finally tried my hand at Mexican red enchilada sauce. This recipe was completely improvised but was a surprising success! To be fair, I do not use any chilies in my enchilada sauce to tame the heat, so it's not exactly authentic. I do not recommend store-bought sauce because it contains a lot of needless salt and preservatives. However, enchilada sauce can be made with a lot of kitchen staples.

Red Enchilada Sauce

2 tbsp butter

1/2 minced onion

2 tbsp flour

2 cups vegetable or beef broth

1 can tomato paste (6 oz)

2 tbsp chili powder

cumin

oregano

garlic powder

salt

1 tbsp unsweetened cocoa powder

Saute minced onion in butter in a large frying pan. You can use any kind of onion for this recipe. I buy yellow onions because they are so versatile but red onion is also very Mexican and will go well. Once butter is melted, add flour. Slowly pour broth and whisk well. Flour should dissolve and the mixture will become thick. Season with cumin, oregano, garlic and salt - 1/2 to 1 tsp each. You can also include fresh garlic in this recipe - add with onions. Mix tomato paste with water or more broth - about half a cup - and stir into sauce. If you like a thinner enchilada sauce, substitute plain tomato sauce for paste. Be sure to note if the tomato sauce is seasoned with Italian spices - that will not make for a tasty sauce.

Mix cocoa with 1/4 cup water and whisk into sauce. Some people shy away from cocoa in red sauce but it honestly didn't taste like enchilada sauce without this key ingredient. Cocoa does not equate to chocolate. Have you ever tasted unsweetened cocoa? It's not sweet or chocolaty. The cocoa also improves the color. The sauce will continue to thicken as it cools so add broth or water to get preferred consistency.

Vegetable Enchiladas

As I mentioned before, this recipe is a copy cat to my tortilla pie recipe:

1 can black beans, rinsed and drained
1 can pinto beans, rinsed and drained
small can corn, rinsed and drained
bag baby spinach, slightly chopped
1 cup salsa
1/2 medium onion, red or white
1 jalapeño, chopped (optional)
fresh cilantro (optional)
1.5 tsp cumin
1/2 tsp crushed red pepper

10-12 corn tortillas

8 oz pepper jack or Mexican blend cheeses, shredded

Preheat oven 400 degrees. Saute onion and pepper in minced garlic, cumin, salt and red pepper. Once pepper and onion are soft, add beans. Add 1/4 cup water to beans and cook until beans start to break. Slightly mash beans to speed up the process. The mixture should be "refried" with some whole beans still in tact.

Stir in corn and spinach leaves. Stir until spinach is wilted. Remove from heat. Stir in salsa. Trader Joes has a fantastic Double Roasted salsa that goes with about any dish I prepare. I highly recommend this salsa for cooking because it is flavorful and chunky. If you are using salsa with a lot of cilantro, than adding fresh cilantro is unnecessary. Otherwise, add cilantro now.

Heat your tortillas in a damp, clean dish rag for about one minute. Spread about 1/2 cup of sauce into a 13x9 baking dish. Fill each tortilla with 2-3 tbsp filling - depending on the number of guests you plan to feed (I like mine FULL). Top filling with 1 tbsp cheese and lay seem-side down in pan. Make sure tortillas are warm, otherwise the corn tortillas tend to fall apart. Top prepared enchiladas with red sauce and more cheese.

Bake enchiladas 20 minutes. If cheese is not brown, turn on broiler for 1-2 minutes. Serve enchiladas with salad - it goes together surprisingly well. I mix chopped spinach with a lite dressing and top with Mexican cheese and pepitas.

The Cottage Cheese

As most of you know, I love cheese. A friend of mine once said "a meal without cheese is not complete" and I agree with her, mostly. Cheese is one vice I will also suffer from. However, not all cheeses are created equal. There are some rules of thumb for choosing the right cheese: white cheeses over orange cheeses e.g. mozzarella over cheddar; hard cheese over soft cheese e.g. Parmesan over Brie. But the ultimate test is fermented v. artificially processed.

Cheese is so bad for you because (1) high content of milk fat and (2) highly processed. But there are a number of cheeses that are naturally fermented, including feta, blue cheese, Gorgonzola, goat cheese and cottage cheese. Milk undergoes a natural fermentation process to produce cheese and thus have an easier path through your digestive system. Hence why you see so many of my dishes using goat and feta cheeses.

I love, Love, LOVE cottage cheese. I love small curd and large curd; low fat or full fat (because what is fat free cheese?); I love it savory and sweet. Although it is not the most aesthetically pleasing food to consume, it is packed with calcium and protein that makes for a healthy snack and awesome breakfast ingredient.

I have two typical cottage cheese breakfast staples that are healthy and filling. Pill on one half chopped apple over shredded wheat and cottage cheese for a filling and nutritious breakfast. I started off using sweetened shredded wheat but it's not necessary. The apples provide enough natural sweetness and the large shredded wheat is easier to break up. It's a simple and easy enough breakfast even to make at the office.

Cottage cheese pancakes were the rave during the Southbeach Diet and Atkins craze. This style of pancakes calls for less flour and sugar than traditional pancakes. I've also found that these pancakes are tender and moist and have no need for syrup. I took the original recipe from Martha Stewart, but I replaced ricotta cheese and cottage cheese and it made a great difference in taste.

Orange Cottage Cheese Pancakes

16 oz. small curd cottage cheese, low-fat or full fat

1/3 cup granulated sugar

2 eggs

zest from one orange

2/3 cup self-rising flour

Mix cottage cheese, sugar and eggs. Use a submersion blender to blend mixture until curds are no longer noticeable. Mix in zest and flour.

Heat pan on medium-low and spray with PAM or use a nonstick pan. Pour about 1/4 cup of batter on pan and cook until bubbles start to form and flip. Cottage cheese pancakes are very moist and delicate - it is not as easy to see when cake is ready to flip or even to flip it. Don't get frustrated - the effort is worth the reward. Serve pancakes with fruit, if desired. No additional sugar or syrup required!

Roasted Tomato Soup

I am coming up on a soup party, and I recently tested some of my favorite soups to see which one I would make. Although it is a basic soup staple, my tomato soup is pretty authentic and incredibly tasty.

I found this recipe in Cooking Light. The one thing about this recipe that is a must is a submersion blender. This hand-held blender is ideal for making soups and individual smoothies.

The best way to make this soup is to roast your vegetables, but you can more easily cook your tomatoes in a soup pot to save time, if needed.

Roasted Tomato Soup

garlic bulb

2 cans (28 oz each) whole tomatoes

1 white or yellow onion, chopped

1 cup vegetable broth, preferably Organic Hearty

1 tbsp brown sugar (optional)

1 tbsp soy sauce

1/4 cup balsamic vinegarette

1 cup unsweetened soy milk

Preheat oven to 450 degrees. Drain canned tomatoes but reserve liquid. Layer tomatoes in a rimmed baking pan with chopped onion and garlic cloves (about 5 cloves - do not peel). Bake for 30 minutes, checking every ten minutes. Remove tomatoes once they start to brown.

The garlic cloves should be easy to peel once roasted. Be sure to retrieve all the ones you baked before adding the mixture to a soup pot. Stir in broth, soy sauce and vinegarette. If you are sensitive to acidic fruits and vegetables, like tomatoes, add brown sugar to mild the taste. I typically do not add the sugar.

Using a submersion blender, blend soup until smooth. Add soy milk and continue to blend soup. If needed, add more broth, soy milk or reserved tomato juices.

The vinegarette and soy sauce add enough herbs and sodium to season this soup perfectly. However, Italian herbs or other vegetables, such as shredded carrot or minced pepper, can add to this soup even more.