A Well-Balanced Diet Leads to a Healthy Smile

A Well-Balanced Diet Leads to a Healthy Smile

A Well-Balanced Diet Leads to a Healthy Smile

What you eat is significant to your overall health, as well as your
dental health. Foods that contain sugars of any kind can contribute
to tooth decay. Almost all foods, including milk and vegetables, have
some type of sugar. This doesn’t mean that you should eliminate all
foods that contain sugar from your diet because many of them
contain important nutrients. To help control the amount of sugar you
consume, read food labels and choose foods and beverages that are
low in added sugars. Added sugars are found in soft drinks, candy,
cookies and pastries. You can maintain a balanced diet by including
food from the four major food groups

Avoid snacks high in sugar and carbohydrates!

Foods that tend to stick to teeth like peanut butter, caramel, and honey are well known for destroying teeth
and gums. The sugars in these foods provide bacteria with energy to grow, reproduce, and create enamel-
eating acid which destroys teeth. When these foods get stuck to the teeth, bacteria cannot be cleared out by
chewing and swallowing.
The key to preventing bacteria from destroying teeth and gums is to avoid having sugar in the mouth for
extended periods of time. Limit the number of snacks that you eat. Each time you eat foods that contain
sugars, acids attack the teeth for 20 minutes or more. When you snack, choose dentally healthy foods such as
nuts, raw vegetables, plain yogurt, cheese and sugarless gum or candy, and refrain from sipping sugary drinks.
Consuming sugary foods with a meal or for dessert has a less de
trimental effect, because increased saliva flow
during meals helps to wash foods from the mouth and lessens the effects of acids. When you eat foods such
as crackers, cookies and chips, eat them as part of your meal, instead of by themselves. Combinations of foods
neutralize acids in the mouth and slow down tooth decay. For example, enjoy cheese with your crackers. Your
snack will be just as satisfying and better for your dental health.
When you do eat meals or snacks containing large amounts of sugars, carbohydrates, or “sticky” foods which
tend to get stuck to teeth, make sure to follow the meal with water to help wash off food particles remaining
on teeth. If possible, brush your teeth immediately after each meal with fluoride toothpaste

Banana oatmeal hot cakes with spiced maple syrup

Banana oatmeal hot cakes
with spiced maple syrup

Banana oatmeal hot cakes

with spiced maple syrup

Mashed bananas and cooked oats help keep these pancakes moist and
flavorful. If you don’t like syrup, warm some sliced bananas in a frying pan
with a small amount of butter or oil and spoon them on top.
Serves: 6 (serving size: 3 pancakes)

Ingredients

½ cup maple syrup
½ piece cinnamon sticks
3 whole cloves, whole
½ cup oats, old-fashioned
1 cup water
2 tablespoons sugar, brown, light firmly packed
2 tablespoons oil, canola
½ cup flour, whole wheat
½ cup flour, all-purpose
1 ½ teaspoon baking powder
¼ teaspoon baking soda
¼ teaspoon salt
¼ teaspoon cinnamon, ground
½ cup milk, lowfat (1%)
¼ cup yogurt, fat-free plain
1 medium banana peeled
and mashed
1 egg lightly beaten

DIRECTIONS

In a small saucepan, combine the maple syrup, cinnamon stick and
cloves. Place over medium heat and bring to a boil. Remove from
heat and let steep for 15 minutes. Remove the cinnamon stick and
cloves with a slotted spoon. Set the syrup aside and keep warm.
In a large microwave-safe bowl, combine the oats and water.
Microwave on high until the oats are creamy and tender, about 3
minutes. Stir in the brown sugar and canola oil. Set aside to cool
slightly. In a bowl, combine the flours, baking powder, baking soda,
salt and ground cinnamon. Whisk to blend. Add the milk, yogurt and
banana to the oats and stir until well blended. Beat in the egg. Add
the flour mixture to the oat mixture and stir just until moistened. Place a
nonstick frying pan or griddle over medium heat. When a drop of water sizzles
as it hits the pan, spoon ¼ cup pancake batter into the pan. Cook until the
top surface of the pancake is covered with bubbles and the edges are lightly
browned, about 2 minutes. Turn and cook until the bottom is well browned and
the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining
pancake batter. Place the pancakes on warmed individual plates. Drizzle with the
warm syrup and serve immediately.

FAVORITE MEAT LOAF

FAVORITE MEAT LOAF

FAVORITE MEAT LOAF

She loves serving it with a side of sautéed green beans with EVOO,
and a touch of salt and pepper.

Ingredients

3 slices soft bread
1 cup milk
1 egg beaten
1 pound ground beef
¼ pound ground pork
¼ pound ground veal
¼ cup minced onion
1 ¼ teaspoon(s) salt
¼ each pepper, dry mustard, sage, celery salt and garlic salt
1 tablespoon Worcestershire sauce

DIRECTIONS

Heat oven to 350 degrees (mod).
Tear bread in pieces into large
mixing bowl; add remaining
ingredients and mix thoroughly.
Form lightly into loaf and place in
shallow baking pan. If desired, spread
3 tablespoons catsup or chili sauce
over top of loaf before baking.
(I prefer chili sauce ).
Bake 1 ½ hour.

Veggie and Yogurt Sandwich

Veggie and Yogurt Sandwich

Veggie and Yogurt Sandwich

Ingredients

1 cup fat-free Greek yogurt
2 sprigs chopped fresh dill
2 sprigs chopped fresh mint
1 pinch sea salt
1 sliced carrot
1 sliced avocado
6-8 slices cucumber
1 handful arugula sprouts
1 handful chopped walnuts

DIRECTIONS

Mix yogurt, dill and mint in a small mixing bowl.
Spread across both sides of bread. Sprinkle with seal salt.
Layer remaining ingredients.

The Second Simplest Pasta Ever

The Second Simplest Pasta Ever

The Second Simplest Pasta Ever

Ingredients

Long dried pasta, such as, spaghetti, angel hair, linguine
approximately two ounces per serving
The best plum, grape or cherry tomatoes available
Fresh heirlooms are just about the best
Fresh basil
Fresh Italian (flat-leaf) parsley
The best extra-virgin olive oil
Good quality butter
A pinch of salt and a pinch of sugar
Imported Parmesan cheese, freshly grated

DIRECTIONS

Cook pasta in plenty of salted boiling water according to the instructions
on the package. Meanwhile, chop, or squish with your hands, the tomatoes.
In a sauté pan that will be big enough to hold the tomatoes and eventually the
pasta, melt as much butter as you think you’ll need. When the butter has melted
and begins to sizzle, add the tomatoes and toss and stir to heat through. Do not
let butter burn. Adjust the heat accordingly. Add salt and sugar. Let tomatoes
simmer. Tear the basil leaves and parsley into small pieces and set aside. Scoop a
cup of the boiling pasta water out of the pot. Add a small amount of water to the
tomatoes and stir. You may need to add more. Let “sauce” reduce a bit, adding
more pasta water if necessary. You’re not really “cooking” the tomatoes, just
“tenderizing” them. The “sauce” should
be slightly thickened. When pasta
is "al dente" drain and pour into
the saucepan. Turn up heat and
toss. Add a good dollop of olive
oil, the basil and parsley. Toss
again, adding some Parmesan.
Turn out into a serving bowl
and serve immediately. Pass additional
cheese and ... mangia!

White Gazpacho

White Gazpacho

White Gazpacho

I tasted this for the first time at Michelle Bernstein Michy's restaurant in Miami.
Later I learned how to make it at home. It's extremely refreshing for those long
humid and summer months in Miami.

Ingredients

3 cups green seedless grapes
2 garlic cloves
2 cups vegetable stock
1 ½ cup sherry vinegar
½ cup extra-virgin olive oil
1 cup almonds
2 cups peeled cucumber
1 tablespoon of chopped dill

DIRECTIONS

Blend cucumber, grapes, almonds, garlic, dill and broth in a blender
until smooth but a touch thick. Add the olive oil, vinegar and sherry,
salt and pepper. Refrigerate until it gets very cold. Serve in a
bowl and garnish with grapes cut in half and pieces of almonds

Quick-roasted red pepper sauce

Quick-roasted red pepper sauce

Quick-roasted red pepper sauce

Makes 2 ½ cups
Prep Time: 10 minutes
Ingredients (Quick-roasted red pepper sauce)
1 ½ cups drained fire-roasted red peppers from a jar or home-roasted
½ cup toasted almonds (smoked almonds are perfect)
1 garlic clove, peeled
2 teaspoons red wine vinegar
Salt and freshly ground black pepper, to taste

DIRECTIONS

Combine the roasted peppers, almonds, garlic,
vinegar, salt and black pepper to taste in a blender
and puree until smooth. Taste and adjust the
seasonings. Serve right away or store in the fridge
for up to a week.

Quinoa Cakes

Quinoa Cakes

Quinoa Cakes

Serves: 4 to 6
Prep Time: 30 minutes
Cooking Time: 45 minutes
Ingredients
1 cup quinoa (rinse if needed)
2 eggs
¼ cup all-purpose, whole wheat
or any gluten-free flour
3 tablespoons tahini, almond butter
or peanut butter
1 tablespoon red or white wine vinegar
1 package (10 ounces) frozen spinach or kale, thawed and squeezed dry
1 cup finely grated sweet potato (about 1 small one)
¼ cup finely diced onion
2 garlic cloves, minced
1 teaspoon salt
A pinch of freshly ground black pepper
Olive oil, for the baking sheet
Quick-Roasted Red Pepper Sauce (see next page)
or store-bought cucumber yogurt sauce

DIRECTIONS

Start the quinoa cooking immediately so it can cook while you are prepping
the other ingredients. Combine the quinoa and 3 cups water in a pot and boil it
until it is soft, about 20 minutes. Drain it well. Transfer the quinoa to your favorite
mixing bowl. Add the eggs, flour, tahini, vinegar, spinach, sweet potato, onion, garlic,
salt and pepper. Stir, knead and smoosh all the ingredients together until they are
one tight-knit family. Cover and refrigerate for 30 minutes if you have time. Preheat
the oven to 400 degrees with the rack in the middle. Oil a baking sheet. To shape the
cakes, first wet your hands. For each patty, scoop up 3-4 tablespoons of the mixture
with your hands and form a ½-inch-thick patty, firmly patting it so it stays together
(loosie-goosies will fall apart). Arrange the patties on the baking sheet. Bake until
the cakes are lightly browned and crisp, flipping them over once halfway through the
bak- ing time, about 25 minutes. Serve warm with one of the sauces.
Kids can squeeeeeeze the spinach dry. Mix, mix, mix. Patty-cake the quinoa cakes
into shape. Be the official lookout for loosie-goosies.

Gluten-free Zucchini brownies

Gluten-free Zucchini brownies

Gluten-free Zucchini brownies

Ingredients

1 cup almond butter (I prefer crunchy)
1 ½ cups grated zucchini (make sure moisture is squeezed out of zucchini)
1 egg
1 teaspoon pure vanilla
1 teaspoon baking soda
1 teaspoon cinnamon
Pinch of nutmeg
Pinch of sea salt
1 cup dark chocolate chips
1 teaspoon Manuka honey

DIRECTIONS

Preheat oven to 350 degrees. Combine all
ingredients into a large bowl and mix everything
together well. Pour into a lightly greased 9 x 9 baking
pan. Bake for 35-45 minutes or until a toothpick
comes out clean.

Chocolate pudding

Chocolate pudding

Chocolate pudding

Ingredients

1 ripe banana
½ large avocado frozen without skin
1 cup almond milk
2 tablespoon raw cacao powder
2 medjool dates pitted
¼ teaspoon pure vanilla extract
Pinch of sea salt
Shaved dark chocolate, toasted coconut or nuts to garnish

DIRECTIONS

Freeze the banana and avocado before making. It's best to take the skin
off both and wrap in foil or plastic wrap. I always have these frozen for
smoothies or when a sweet tooth attacks. Add ice cold almond milk into
blender followed by frozen avocado, frozen banana, cacao powder,
dates, vanilla and pinch of sea salt. Process until completely
smooth. Transfer into small bowls or glasses and garnish.

CORN MILLER

CORN MILLER

CORN MILLER

This is my favorite recipe that my mother, Edna Payne Clarke, made. It came to her by
way of her mother, Pearl Miller, for whom it was named. This recipe has the wonderful
fresh taste of corn on the cob with lots of butter flavor and a hint of pork from the fat
back and is a blissful accompaniment to anything green like string beans or collards
or kale or green peas. My mother always paired it with bright red beefsteak tomatoes
with salt on top to bring forth the great taste of summer. This is ultimate summer — this is
summertime on the plate. Of course, corn is also autumn. I mean this dish goes well with
autumn — this is autumn on the plate. This is the spur to eat up the harvest and wish to
preserve it (it can be frozen effectively too so it can re-appear at Thanksgiving).

Ingredients

6 ears fresh yellow or white corn
Moderate chunk of fat back
½ cup water
3/4 cup chopped butter
2 teaspoons corn starch
OPTIONAL: 1 tablespoon of sugar

DIRECTIONS

Go to the trouble of disposing of the husks right before you’re ready to prepare
the corn. Corn loses freshness quickly once its husk is gone. Remove the husks
and silk from each ear. Get as much of the silk off as possible before cutting
the kernels from the ears. Use the following technique: assemble a large bowl
and overturn a smaller bowl in the center. Place the corn ear at the center
of the smaller, overturned bowl and slice downward knocking most all of the
kernels into the larger bowl. However, DO NOT slice the complete kernel on
the first pass. Cut about halfway into each kernel and go around the corn the
kernel several times. When it’s completely cut, then scrape the ear with the flat
of the blade to “milk” it of all of the milky parts of the corn.
While cutting the corn, cook a moderate chunk of fat back over a low heat in a
large saucepan. Allow it to brown slowly releasing its flavorful fat.
Pour the corn into the sauce pan with the hot fat — CONTROL THE HEAT —
DON’T BURN THE CORN. Stir. Add a half a cup of water, 3/4 cup of chopped
butter, 2 teaspoons of corn starch. Stir all together and cook gently for about
15 minutes. Add water by teaspoonful if needed. OPTIONAL: 1 tablespoon of
sugar. Salt to taste. I also add a teaspoon of ground turmeric for its color
and its anti-inflammatory properties.

Coconut Kale Cherry Smoothie

Coconut Kale Cherry Smoothie

Coconut Kale Cherry Smoothie

KALE BENEFITS

· High in fiber (great for detox), zero calories and no fat
· High in iron—more iron than beef
· High in vitamin K, which can help protect against various cancers
and early onset Alzheimer’s disease (Can also help reduce dark circles!)
· High in vitamin A (key to healthy skin), C and calcium (helps with cell renewal)
· Has powerful antioxidants and is an anti-inflammatory food

Ingredients

1 cup of ice
2 cups coconut milk
¼ cup cocoa powder
2 tablespoons chia seeds
2 scoops chocolate protein powder
½ frozen organic banana
A handful of frozen organic cherries
½-1 cup kale, depending on personal taste

DIRECTIONS

Add all ingredients to blender (Vitamix recommended)
and blend for one minute until you have a smoothie.
Pour and serve. Makes two servings.

BRANZINO BAKED UNDER A SALT CRUST

BRANZINO BAKED UNDER A SALT CRUST

BRANZINO BAKED UNDER A SALT CRUST

Ingredients

1 very fresh branzino with head and tail, gutted, but unscaled (about 1 pound)
3 ½-4 cups coarse salt
1 (4 inch) sprig fresh rosemary
1 clove garlic, cut into 5 thin slices
Extra-virgin olive oil, for drizzling
Lemon wedges, for serving

DIRECTIONS

Preheat the oven to 400 degrees. Rinse
the fish well under cold running water, especially in the
belly cavity. Dry well inside and out with paper towels. Cover the bottom
of a 10 x 12 inch aluminum pan with about ¼ inch salt; you’ll need about 1 ½ cups.
Arrange the fish diagonally in the pan over the salt. Open the belly cavity and lay the
rosemary branch, lengthwise, inside. Line up the garlic slices, side by side, on top of
the rosemary. Press the edges of the cavity together to protect the flesh from the
salt. Then pour salt over the fish to completely cover it, except for the head and tail.
(You’ll need about 2 cups more salt.) Put some water in a bowl, dip your fingers into
it, and sprinkle a little water over the top layer of salt; you’ll use about
2 teaspoons. This will help to create the crust. Bake the fish until the eye turns
opaque and white, exactly 40 minutes. Remove the pan from the oven and let sit
for a couple of minutes. Use the rounded end of a regular dinner knife to crack
the top layer of salt. Push the crust off the fish in chunks. Using a fork and
knife, lift the fish onto a clean plate with the opening of the belly cavity
facing you. With the same knife, cut off the tail; discard. Starting at
the belly opening, insert the knife between skin and flesh, wherever
you can get the knife in. Then lift off the skin (it should come off in
one large piece or a couple of smaller pieces). Cut down the dark
line that runs along the top fillet from the head all the way to the
tail and divides the fillet in half. The flesh will separate easily at that
line. Use the fork and knife to push the fish off the bone, on either
side of that center line. Lift the fillet in pieces off the bone and onto a
plate, removing any gelatinous or dark-colored bits. When you’ve entirely
removed the top fillet, discard the rosemary and garlic. Lift up the backbone at
the tail and lift the bones and head off the plate; discard. Then cut the bottom fillet
in half along the center line, push the flesh off the skin, and lift the pieces onto the
plate. Drizzle with olive oil and serve with lemon wedges.

Tomato Soup with Israeli Couscous

Tomato Soup with Israeli Couscous

Tomato Soup with Israeli Couscous

Soup is sometimes where great meal planning starts, especially with delicious and
sophisticated flavors like those you’ll find in this Middle Eastern–inspired soup. The garlic
and deceptively simple spices create a complex base. With the addition of couscous,
this soup is a meal in itself.
Serves 4-6

Ingredients

2 tablespoons olive oil
1 onion, chopped
1-2 carrots, diced
1 (14 ounce) can chopped tomatoes
6 garlic cloves, roughly chopped
6 ¼ cups vegan vegetable stock
1-1 ½ cups uncooked Israeli couscous
2-3 mint sprigs, chopped, or several pinches of dried mint
¼ teaspoon ground cumin
¼ bunch fresh cilantro or about 5 sprigs, chopped
Salt and freshly ground pepper, to taste

DIRECTIONS

Heat the olive oil in a large pan, add the onion and carrots, and cook over
medium-low heat for about 10 minutes until softened. Add the tomatoes,
half of the garlic, vegetable stock, couscous, mint, cumin and cilantro.
Bring the soup to boil, add the remaining chopped garlic, then lower the
heat slightly and simmer gently for 7-10 minutes, stirring occasionally, or
until the couscous is just tender. Season to taste with salt and pepper.

SPINACH AND CHICKPEA SOUP

SPINACH AND CHICKPEA SOUP

SPINACH AND CHICKPEA SOUP

Zuppa di Spinaci e Ceci

I love this soup with chickpeas, but the same recipe can be made with dry kidney or
cannellini beans. I sometimes add pasta, such as ditalini or broken spaghetti, in the last 10
minutes of cooking, to give the soup more substance. You will need to have enough liquid
in the pot to cook the pasta; if not, just add a cup or two of water, bring to a boil, season
to taste and then add the pasta. My grandmother would save all the little pieces of broken
dry pasta and small amounts of different leftover pasta she had, and would throw it in
the soup. So, when you have a little spaghetti, a little tubettini, a little fusilli left over, save
it all as you go along, and then, when you decide to make zuppa, just throw it all in and
cook it. I sometimes substitute Swiss chard for the spinach, and it is also delicious.
Serves 8

Ingredients

1 pound dried chickpeas, soaked overnight, drained
2 medium leeks, white and light green parts only, chopped (about 2 cups)
2 celery stalks, chopped (about 1 cup)
1 large carrot, peeled and chopped (about 1 cup)
2 fresh bay leaves
1 teaspoon crushed red pepper flakes, or more to taste
2 large bunches leaf spinach, washed, tough stems removed (about 2 ½ pounds)
3 tablespoons kosher salt
1/3 cup extra–virgin olive oil
8 garlic cloves, peeled and sliced

DIRECTIONS

Put the drained chickpeas in a large soup pot
with the leeks, celery, carrot, bay leaves and
½ teaspoon of the red pepper flakes. Add 8 quarts of
cold water, and bring to a rapid simmer. Partially cover, and cook
until the chickpeas are almost tender, about 1 ½ hours. Add the spinach and
salt. Cover, and cook until the spinach is tender, 15 to 20 minutes more. When
the soup is ready, heat the olive oil in a medium skillet over medium heat. When
the oil is hot, add the garlic and remaining ½ teaspoon red pepper flakes. Cook
until the garlic just begins to turn golden and is fragrant, about a minute, then
ladle in a couple cups of soup and stir to incorporate the flavored oil into the
soup. Transfer the contents of the skillet to the large pot of soup, mix well and
serve.

ELBOWS WITH SWEET POTATOES, PARSLEY AND CAPERS

ELBOWS WITH SWEET POTATOES,

ELBOWS WITH SWEET POTATOES,
PARSLEY AND CAPERS

PARSLEY AND CAPERS

Pipette con Patate Dolci y Prezzemolo e Capperi

The combination of potatoes and pasta in one dish is not unusual in Italy. In Liguria, string
beans and cubes of cooked potatoes are served on pasta, traditionally with pesto. In Naples,
ditalini with peas and cubed potatoes is a standard. In this pasta recipe, instead of regular
potatoes, I use sweet potatoes, which makes the recipe nutritionally more balanced. The
sweetness of the potatoes is tamed by the saltiness and complexity of the capers, which
makes for a delicious and nutritious plate of pasta.
Serves: 6

Ingredients

2 tablespoons extra-virgin olive oil
4 ounces thick sliced bacon or pancetta, cut into julienne strips
4 garlic cloves, peeled and crushed
4 fresh sage leaves
1 pound sweet potatoes, peeled, cut into ½-inch cubes
2 leeks, white and light green parts only, sliced (about 2 cups)
¼ cup rinsed small capers (optional)
½ teaspoon kosher salt, plus more for the pot
¼ to ½ teaspoon crushed red pepper flakes
1 pound pipette or elbow pasta
3 tablespoons chopped fresh Italian parsley
1 cup grated Grana Padano or Parmigiano Reggiano

DIRECTIONS

Bring a large pot of salted water to a boil for pasta. In a large skillet, over
medium-high heat, heat the olive oil and add the bacon or pancetta, the
garlic and the sage. Cook until fat has rendered, about 3 to 4 minutes. Add
the sweet potatoes and leeks, and cook, stirring continuously, until both
begin to soften, about 4 minutes. Add the capers, if using. Season with
the salt and crushed red pepper. Ladle in 1 cup of pasta water, and simmer
rapidly until the sweet potatoes and leeks are very tender but the sweet
potatoes retain their shape, about 7 to 8 minutes, adding more pasta water
if necessary to keep it saucy.Meanwhile, cook the pipette until al dente. When
the pipette are done, remove with a spider directly to the sauce. Add the parsley,
and toss to coat the pasta with the sauce. Increase the heat and boil a minute if the
sauce is too thin, or add a little more pasta water if it is too thick. Remove the skillet
from the heat, sprinkle with the grated cheese, toss and serve.

HAY-SMOKED POTATOES

HAY-SMOKED POTATOES

HAY-SMOKED POTATOES

Nettles, everything bagel granola and Philadelphia potato puree

Ingredients

(Philadelphia potato puree)
200 grams Yukon Gold potatoes, peeled
100 grams cream
75 grams cream cheese,
at room temperature
Salt, to taste

DIRECTIONS

In medium pot, add potatoes and cover
with water and ½ teaspoon salt.
Simmer until fork tender. Drain water
and transfer potatoes to blender
along with scalded cream and cream
cheese. Bend until completely smooth.
Season with salt. Keep warm in small
pot covered with plastic wrap touching
surface of puree so a skin doesn’t form.
Ingredients (Nettle puree)
75 grams nettle, leaves only*
5 grams extra-virgin olive oil
Salt, to taste

DIRECTIONS

Working with gloves, blanch nettles in
abundantly salted water until tender,
about 3 minutes. Shock in ice water
to stop cooking and preserve color.
Squeeze out excess water and transfer
to blender with 2 tablespoon of ice
water along with olive oil to make a
smooth puree. Season with salt and
set aside.


Ingredients (Hay-Smoked Potatoes)
4 baby purple potatoes
4 baby red bliss potatoes
20 grams hay, organic

DIRECTIONS

Parboil potatoes in abundantly salted
water until partially cooked, about 8
minutes. This process allows the potatoes
to be seasoned uniformly throughout.
Transfer to cast iron pan lined with hay
and cook over medium heat covered until
potatoes are cooked through, about 20
minutes. Potatoes should be perfumed
with hay. Keep warm.
Ingredients (Pickled potatoes)
1 red bliss potato, skin on
1 lime
30 grams rice wine vinegar
10 grams honey

DIRECTIONS

Bring to boil honey and rice wine vinegar.
Using mandoline, thinly slice potato
into rounds. Pour hot pickling liquid
over potatoes and let sit for 10 minutes.
When ready to serve, remove potato
slices and shave faint lime zest on top.

HAY-SMOKED POTATOES cont.

Nettles, everything bagel granola and Philadelphia potato puree

Ingredients (Nettle chips)
6 nettle leaves, medium size
Nonstick spray

DIRECTIONS

Line microwave safe plate with plastic
wrap very tightly. Spray with nonstick
spray and working with gloves, lay
nettle leaves on top of plastic wrap.
Spray more nonstick spray on top of
nettle leaves. Cover with additional
plastic wrap and poke 3 holes to form
air pockets. Microwave in 2-minute
intervals, about 6 minutes total until
nettles become crisp. Carefully
remove from microwave using a towel
of oven it since plate will be scorching
hot. Carefully separate the two layers
of plastic wrap and remove chips. Cool
completely and
set aside.
Ingredients
(Everything Bagel Crumble)
1 everything bagel

DIRECTIONS

Slice bagel in 1x1 chunks and toast in
300 degrees oven until completely
dry and slightly toasted. Let cool
and pulse in food processor to form
crumbs, similar in size to panko.

assembly

Heat nettle puree and carefully splash
on plate. Place a mound of potato puree
in center. Slice hay smoked potatoes on
an angle and dip in some of the potato
puree reserved on the side. Then dip in
everything bagel crumble and place 2
halves of each type of potato on the plate

Brown Rice Vegetable Paella

Brown Rice Vegetable Paella

Brown Rice Vegetable Paella

Ingredients

1 ¼ cups short-grain brown rice
4 cups homemade or
good-quality vegetable broth
1 teaspoon crumbled saffron threads
¼ cup Spanish olive oil
1 large Vidalia onion, chopped
8 garlic cloves, minced
4 vine ripened tomatoes,
core removed and chopped
¼ cup dry white wine
1 large fennel bulb,
cut into 8 wedges
1 red bell pepper,
seeded and chopped

8 baby artichokes, halved and trimmed
½ pound royal trumpet mushrooms,
halved lengthwise
2 teaspoons smoked Spanish paprika
4 cups Tuscan kale, stems removed and
roughly chopped
½ - 1 teaspoon sea salt (optional)
1 pound asparagus, woody ends trimmed
and cut into 2-inch pieces
½ cup piquillo or roasted red peppers,
cut into thin strips
¼ cup chopped parsley
1 lemon, cut into 8 wedges

DIRECTIONS

In a medium saucepan, combine the rice and 2 ½ cups
of the broth. Bring to a boil over high heat, lower the
heat and simmer, covered, for 30 minutes. While the
rice is cooking, add the remaining broth in a medium
saucepan. Bring to a boil over medium high heat. Turn
off the heat, add the saffron, cover and keep warm.
In a large paella pan, heat the olive oil over medium- high
heat. To make the sofrito, add the chopped onion, garlic, chopped tomatoes and white
wine. Reduce the heat to medium and cook for 10 to 12 minutes, stirring frequently,
or until the sofrito is thick and reduced by half. The final sofrito will be dark and rich in flavor as well as color. Add in the fennel bulb, bell pepper and baby artichokes. Cook
stirring frequently for 5-7 minutes or until the vegetables begin to caramelize and wilt.
Next add in the mushrooms. Continue to sauté over medium heat for 7-9 minutes
or until the vegetables are tender. Next add in the paprika and kale and pre-cooked
brown rice, stir to combine. Pour in the hot broth, increase heat to medium high and
bring to a boil. Check for seasoning and add some salt now if needed. Lower the heat to
medium and nestle the asparagus into the pan randomly. Allow the dish to continue to
cook for 20-25 minutes or until the rice is al dente and a crust or soccorat has formed
on the bottom. Turn off the heat, lightly cover the paella with foil and allow to rest for
10 minutes. To serve, arrange piquillo peppers on top, sprinkle with parsley and serve
with lemon wedges. Enjoy!

Chicken Lettuce Wraps with Sesame Green Beans

Chicken Lettuce Wraps
with Sesame Green Beans

Chicken Lettuce Wraps

with Sesame Green Beans

Ingredients

8 ounce cooked skinless boneless chicken breast, finely diced
1 (8 ounce) can water chestnuts, drained and diced
1 (8 ounce) can bamboo shoots, drained and diced
½ cup thinly sliced scallions
2 cloves garlic, minced
¼ cup chopped fresh cilantro
2 tablespoons rice vinegar
1 ½ tablespoons toasted sesame oil
1 tablespoon lower sodium soy sauce (if following a gluten-free diet,
check ingredients to ensure soy sauce is gluten-free)
1 teaspoon chili paste such as sriracha
8 large lettuce leaves, separated, washed and patted dry
3/4 pound (about 3 cups) green beans, trimmed
2 teaspoons toasted sesame seeds

DIRECTIONS

In a medium bowl, combine the chicken, water chestnuts, bamboo shoots, scallions,
garlic and cilantro. In a small bowl, whisk together the vinegar, sesame oil, soy sauce
and chili paste. Add 3 tablespoons of the dressing to the chicken mixture, reserve the
rest for the green beans and stir well. Place 4 lettuce leaves on each plate and divide
the chicken mixture evenly between the 8
lettuce leaves. Bring a medium pot of
water to a boil. Add the green beans
and cook until tender/crisp,
about 4 minutes. Transfer the
beans to a colander and
rinse under cold water.
Divide the green beans
evenly between the 2
plates. Top each portion
of green beans with a
drizzle of the remaining
dressing and 1 teaspoon
sesame seeds.

Chicken Curry Bar

Lilly & Audrey Andrews

Chicken Curry Bar

Chicken Curry Bar

The great thing about a curry bar is that there’s something for everyone,
so even picky eaters are happy!
Hands-On Time: 19 minutes Total Time: 34 minutes Serves: 8
(serving size: ½ cup rice, about ¾ cup curry mixture)

Ingredients

1 1⁄3 cups uncooked dry brown rice
½ cup coconut strips or flakes
½ cup slivered almonds
3 green onions
½ cup golden raisins
½ cup dried banana chips
¼ cup chopped fresh cilantro leaves
8 lime wedges
2 pounds skinless, boneless chicken thighs
1 large onion
2 garlic cloves
1 tablespoon coconut oil
2 teaspoons curry powder
1 teaspoon salt
1 cup fat-free, lower-sodium chicken broth
1 cup light coconut milk
½ teaspoon red pepper flakes
¼ cup mint leaves

DIRECTIONS

Cook Rice: Cook rice according to package directions. Remove from heat.
Cover to keep warm.
Prepare Toppings: Heat a small skillet over medium heat. Add coconut and
toast for 1 to 2 minutes or until mostly golden brown, stirring frequently. Place
in a small serving bowl. Set aside. Return skillet to medium heat. Add almonds
and toast for about 3 minutes or until golden, stirring frequently. Place in another
small serving bowl. Set aside. Trim green onions, then stack and cut crosswise
into thin slices. (You should have about ½ cup sliced onion.) Place in another small
serving bowl. Set aside.


raisins, banana chips, cilantro and lime wedges. Set all aside until ready to
serve.
Prepare Curry Ingredients: Cut chicken into 1-inch-thick slices. Set aside.
Cut onion in half through stem end. Place halves, cut sides down, on cutting
board. Beginning at stem end, cut onion into thin slices. Mince garlic.
Cook Curry: Heat coconut oil in a large sauté pan over medium-high
heat. Add onion and garlic, and sauté for 5 minutes or until beginning to
caramelize, stirring often. Add chicken, curry powder and salt. Stir to
evenly coat chicken with curry powder. Cook for 7 minutes or until chicken
is cooked throughout, stirring occasionally. Add chicken broth, coconut
milk, and red pepper flakes and bring to a boil. Reduce heat to medium-low
and simmer for 15 minutes or until sauce has thickened slightly, stirring
occasionally.


Serve Curry: Just before serving, stack mint leaves,
roll up tightly, and thinly slice
crosswise into chiffonade.
Place mint into a small
serving bowl. Arrange
serving bowls with
toppings. To serve,
spoon ½ cup rice into
each of 8 individual
shallow bowls and top
each serving with about
¾ cup chicken curry.
Serve immediately, allowing
guests to add toppings of
their choice.

farro and winter vegetables

farro and winter vegetables

Lilly & Audrey Andrews

Lilly and Audrey Andrews, known to their fans as
"The Twin Chefs" are authors of the book, “We Heart Cooking.”

farro and winter vegetables

This is our go-to dish for a cold winter night. It’s the ultimate comfort food—warm
and really hearty but with no frying, breading or butter.
Hands-On Time: 8 minutes Total Time: 48 minutes Serves 5 (serving size: about 1 cup)

DIRECTIONS

Preheat oven to 450 degrees. Using a knife, remove
peel from butternut squash. Discard seeds and cut
pulp into ½-inch dice. Place in a 9 x 13-inch baking
dish. Chop onion and add to squash in dish. Drizzle with
2 teaspoons olive oil and sprinkle with ¼ teaspoon salt.
Stir to coat evenly. Bake for 20 minutes or until squash is
tender. While squash mixture is baking, cook farro: Combine
farro with 3 cups water in a saucepan over high heat. Bring to a
boil. Reduce heat to medium-low and simmer 15 minutes or just until tender. Drain.
Coarsely chop chard leaves. Rinse and spin dry in salad spinner or pat dry with
paper towels. When squash is tender, carefully layer chopped chard over squash.
Spread cooked farro evenly over chard. Return baking dish to oven and cook
for 5 minutes or until chard is wilted. Remove dish from
oven and stir casserole gently until combined.
Sprinkle with ¼ teaspoon salt and 1/8 teaspoon
pepper. Drizzle remaining 1 teaspoon olive oil
over top. Stir gently to mix, then serve.

Ingredients

½ butternut squash
½ red onion
3 teaspoons olive oil, divided
½ teaspoon kosher salt, divided
1 cup uncooked farro
3 cups water
1 bunch green chard (about 6 ounces)
1/8 teaspoon black pepper

Louie Anderson Comedian Louie Anderson’s podcast

Louie Anderson

Louie Anderson
Comedian Louie Anderson’s podcast

Comedian Louie Anderson’s podcast

After The Show Stir-fry

Ingredients

6 ounces of chicken or turkey or beef
Cut the meat into strips season with salt and pepper
Chop small onion and some mushrooms
Add a fresh tomato

DIRECTIONS

Cut meat into strips and season with salt and pepper.
Chop a small onion, mushrooms and tomato. Get a large
frying pan and add 2 tablespoons of olive oil. Heat until
hot and then add in meat. Simmer on each side until done
(about 5 minutes on each side). Add onions, mushrooms
and tomatoes. Cover for a few minutes and simmer. Add
½ bag of frozen veggies, cover, and cook to liking.
Sometimes I like to add soy sauce and a little hot sauce!

Jeremy Affeldt

Jeremy Affeldt

Jeremy Affeldt

Jeremy Affeldt is a pitcher for the three-time World Champion San Francisco Giants (2014, 2012,
2010). He and his wife, Larisa, are founders of Generation Alive, a non-profit that helps create young
leaders committed to serving others, including people in dire situations such as hunger, extreme
poverty and human trafficking. He is the author of “To Stir a Movement, Life Justice and Major
League Baseball.”

Cowboy Caviar

Ingredients
1 can Shoepeg Corn (drained)
1 can black-eyed peas (drained)
2 avocados cubed
2/3 cup cilantro chopped
2/3 cup green onions sliced
½ cup of tomatoes diced
¼ cup of olive oil
¼ cup red wine vinegar
2 cloves garlic
1 teaspoon cumin
Salt and pepper, to taste
DIRECTIONS
Mix ingredients in bowl. Chill and serve.

Authentic Mexican Meal

Authentic Mexican Meal

Authentic Mexican Meal

Gather your family around the table for this healthy, homecooked
Mexican meal. Serve Chicken Veracruz, chicken cutlets
simmered in a light tomato sauce spiked with jalapeno peppers.
Add a side of GOYA® Cut Green Beans mixed with pepitas
(toasted pumpkin seeds) for a healthy crunch. A sweet slice
of pumpkin flan will leave them with a smile.

Chicken Veracruz

5 cups water, divided
2 cups dry CANILLA Extra-Long Grain Rice
½ tsp. GOYA Adobo Light All-Purpose
Seasoning with Pepper
2 tbsp. GOYA Extra Virgin Olive Oil, divided
8 thinly sliced boneless, skinless chicken
breast fillets (about 2 lbs.), patted dry
1 medium yellow onion, finely chopped
(about 1½ cups)
2 tsp. GOYA Minced Garlic
1/8 tsp. GOYA Oregano Leaf
1 can (8 oz.) GOYA Low Sodium Tomato Sauce
8 GOYA Manzanilla Olives Stuffed with Minced Pimientos, thinly sliced
1 GOYA Whole Jalapeño Pepper, finely chopped (about 1 tbsp.)
1 tsp. GOYA Capers
½ GOYA Bay Leaf
2 tbsp. finely chopped fresh cilantro
1 lime, cut into wedges
1 Bring 4 cups water to boil in small saucepan over medium-high heat. Stir in rice,
Adobo Light and 1 tbsp. oil. Return water to boil. Reduce heat to medium-low.
Cook, covered, until rice is tender and water is absorbed, about 25 minutes.
2 Meanwhile, heat 2 tsp. oil in large skillet over medium-high heat. Add chicken;
cook until light golden brown on both sides, flipping once, about 7 minutes; set
aside. Add remaining oil to same skillet. Stir in onions, cooking until soft and
translucent, about 10 minutes. Add garlic and oregano to pan; cook until fragrant,
about 30 seconds more. Stir in tomato sauce, 1 cup water, olives, jalapeño, capers
and bay leaf; bring tomato sauce mixture to boil. Return chicken to pan. Cook,
flipping once, until coated in sauce and cooked through, about 15 minutes.
3 To serve, divide chicken and sauce evenly among serving dishes; sprinkle with
cilantro. Serve with cooked rice and lime wedge

Green Beans

with Pepitas

2 tsp. GOYA Extra Virgin Olive Oil, divided
¼ cup shelled raw pumpkin seeds (pepitas)
1 bag (1 lb.) frozen GOYA Cut Green Beans,
thawed, drained and patted dry
1 tbsp. GOYA Sazonador Total
2 tbsp. GOYA Lemon Juice
1 Heat 1 tsp. oil in large skillet over medium-high heat. Add pumpkin seeds. Cook, stirring
occasionally, until light golden brown, about 8 minutes. Transfer to plate; set aside.
2 Heat remaining oil in same skillet. Add green beans and Sazonador Total; cook until
heated through and crisp tender, 5–7 minutes. Stir in lemon juice and reserved pumpkin
seeds. Transfer to serving platter. Serve warm.

MyPlate Tip: Check the freezer aisle. Frozen vegetables are quick and easy to use

and are just as nutritious as fresh veggies. Try adding frozen corn, peas, green beans, spinach
or sugar snap peas to some of your favorite dishes, or eat as a side dish.

Quick Pumpkin Flan

1 box (5.5 oz.) GOYA Flan
(Spanish-Style Custard) with Caramel
1½ cups canned, unseasoned
pumpkin purée
2¾ cups whole milk
1/8 tsp. GOYA Ground Cinnamon
1 Spread caramel from flan box on bottom of 4-cup mold.
2 Add pumpkin purée, milk and cinnamon to small saucepan over medium-high heat,
whisking to combine. Whisk in remaining contents of flan box; bring to boil, whisking
occasionally until smooth and combined. Pour pumpkin mixture in prepared mold;
cover with plastic wrap. Transfer mold to refrigerator. Chill until cold and firm, at
least 4 hours, or up to 24 hours.
3 To unmold, run a thin knife around edges of mold. Invert onto serving plate.
To serve, cut into 10 wedges. Serve chilled.

American Classic with a Healthy Twist

American Classic with a
Healthy Twist

American Classic with a

Healthy Twist

Healthy Chicken Cutlets
4 thinly sliced boneless, skinless chicken
breast fillets (about 1 lb.)
1 cup buttermilk
2 tsp. GOYA Minced Garlic
1 tsp. GOYA Paprika
¼ tsp. GOYA Adobo Light All-Purpose
Seasoning with Pepper
½ cup raw almonds
2 tbsp. all-purpose flour
1 In large zip-top bag, or large container
with lid, add chicken, buttermilk, garlic,
paprika and Adobo Light. Massage
chicken to evenly distribute ingredients.
Transfer to refrigerator. Chill at least
4 hours, or up to 24 hours (for best results). Strain chicken, discarding marinade.
2 Heat oven to 425°F. In bowl of food processor, add almonds and flour. Pulse
until almonds turn to fine crumbs, about 30 seconds. Transfer almond mixture
to dish. Dredge chicken in almond mixture, pressing to adhere coating; transfer
to foil-lined baking sheet.
3 Cook until almonds are golden brown and chicken is cooked through, about
15 minutes.

Three Bean Salad

For the salad:

1 can (15.5 oz.) GOYA Low Sodium Black Beans, drained and rinsed
1 can (15.5 oz.) GOYA Low Sodium Chick Peas, drained and rinsed
1 can (15.5 oz.) GOYA Low Sodium Red Kidney Beans, drained and rinsed
1 medium cucumber, peeled, seeded and chopped (2 cups)
1 red bell pepper, seeded and finely chopped (about 1 cup)
2 tbsp. finely chopped fresh cilantro

For the dressing:

3 tbsp. GOYA Red Wine Vinegar
2 packets GOYA Salad and Vegetable Seasoning
1 tbsp. GOYA Lemon Juice
¼ cup GOYA Extra Virgin Olive Oil
1 In large serving bowl, mix together black
beans, chick peas, kidney beans, cucumbers,
peppers and cilantro.
2 In small bowl, whisk together vinegar,
salad, vegetable seasoning and lemon juice.
Slowly drizzle in olive oil, whisking constantly, until blended. Pour dressing over bean
mixture. Toss well to coat completely.  

Wholesome Bean Chili

2 cans (15.5 oz. each) GOYA Low Sodium
Red Kidney Beans
2 tbsp. GOYA Extra Virgin Olive Oil
1 lb. ground beef (95% lean)
½ medium yellow onion, chopped (about ½ cup)
1 tsp. GOYA Minced Garlic, or 2 cloves garlic,
finely chopped
1 can (14.5 oz.) diced tomatoes
1 can (8 oz.) GOYA Low Sodium Tomato Sauce
3 tbsp. chili powder
1 tsp. ground cumin
½ tsp. sugar
¼ tsp. GOYA Light Adobo All-Purpose Seasoning
with Pepper
1 Drain beans, reserving liquid; set aside. Heat oil in medium, heavy-bottomed saucepot
over medium-high heat. Add beef, onions and garlic; cook until browned, breaking
up meat with a wooden spoon, about 10 minutes. Stir in reserved bean liquid, diced
tomatoes, tomato sauce, chili powder and cumin. Bring beef mixture to a boil. Reduce
heat to low and simmer, stirring occasionally, until sauce thickens, about 1 hour.
2 Stir reserved beans into meat mixture. Cook until heated through, about 10 minutes
more. Stir in sugar; season with Adobo Light. Divide chili evenly among serving bowls.
Serve with wheat crackers.

Quick Caribbean Cookout

Quick Caribbean Cookout

Quick Caribbean Cookout

Tonight, grill your way to good health – Caribbean style!
Toss boneless, skinless chicken breasts in a pineapple marinade,
thread onto skewers and grill. Add them to a plate of Puerto
Rican-style Pink Beans and Rice, featuring GOYA® Low Sodium
Pink Beans, for a hearty entrée. For dessert: grilled fresh fruit
skewers and a glass of non-fat milk.

Tropical Chicken

Skewers

4 boneless, skinless chicken breast halves
(about 2 lbs.) cut into ¾" cubes
½ cup GOYA Mojo Criollo
½ cup GOYA Pineapple Juice
1 can (20 oz.) GOYA Pineapple Chunks,
drained and rinsed
½ yellow onion, cut into 1" pieces (about ¾ cup)
¾ green bell pepper, cut into 1" pieces (about ¾ cup)
1 In large container with lid, or in large zip-top bag, mix together chicken,
Mojo and pineapple juice until coated; transfer to refrigerator. Marinate chicken
at least 2 hours, or up to 24 hours.
2 Strain chicken, discarding marinade. On 8 metal or pre-soaked wooden skewers,
alternately thread pineapple, chicken, onions and peppers so that each skewer
contains 3 chicken pieces.
3 Prepare grill to medium-high heat or heat grill pan over medium-high heat. Add
chicken skewers to hot, greased grill grates. Cook, flipping skewers, until chicken
is dark golden brown and cooked through and vegetables are tender, about
15 minutes. Transfer to serving platter; serve warm.

Pink Beans and Rice

3 cups water, divided
1 cup dry CANILLA Extra Long Grain Rice
2 tsp. GOYA Extra Virgin Olive Oil, divided
2 tbsp. GOYA Sofrito
1 packet Sazón GOYA Natural and Complete
1/8 tsp. GOYA Oregano Leaf
1 can (15.5 oz.) GOYA Low Sodium Pink Beans, drained and rinsed
½ cup GOYA Low Sodium Tomato Sauce
¼ tsp. GOYA Adobo Light All-Purpose Seasoning with Pepper

1 Bring 2 cups water to boil in small saucepan over
medium-high heat. Add rice and 1 tsp. olive oil; return
water to boil. Reduce heat to low. Simmer, covered, until
rice is tender and water is absorbed, about 25 minutes.
2 Meanwhile, heat 1 tsp. oil in 4-qt. saucepan over mediumhigh
heat. Add sofrito, Sazón Natural and Complete and
oregano. Cook, stirring, until well combined, about 1 minute.
Add 1 cup water, beans and tomato sauce. Bring water
to a boil; reduce heat to medium low. Simmer, stirring
occasionally, until flavors come together and bean mixture
is thick, about 15 minutes. Season beans with Adobo Light.

3 Divide rice evenly among serving plates. Serve seasoned beans on top or alongside rice.

Caribbean Fruit

Skewers

½ cup water
1 tbsp. finely grated, packed GOYA Brown
Sugar Cane (Piloncillo)
1/8 tsp. GOYA Cinnamon
1 can (20 oz.) GOYA Pineapple Chunks,
drained, rinsed and patted dry
12 strawberries, rinsed and hulled (about 1½ cups)
6 kiwis, peeled and cut into ½" thick rounds (about 2 cups)
1 mango, peeled and cut into ¾" squares (about 1 cup)
1 In small saucepan over medium-high heat, bring water, sugar cane and cinnamon to boil.
Boil, stirring occasionally, until sugar dissolves and liquid reduces to ¼ cup, about 3 minutes.
Remove from heat; let cool to room temperature. (Note: This sauce can be stored in the
refrigerator, covered, for up to 1 week.)
2 Alternately thread pineapples, strawberries, kiwis and mangos on 12 metal or pre-soaked
wooden skewers.
3 Heat grill to medium-high heat. Brush fruit skewers all over with cinnamon sauce. Place
skewers on clean, greased grill grates. Cook, brushing with sauce and flipping occasionally,
until fruit is charred and tender, about 5 minutes. Serve warm or at room temperature.

Spanish Seafood Feast

Spanish Seafood Feast

Spanish Seafood Feast

Take a trip to Spain in your very own kitchen! Grilled garlic shrimp taste
great with gazpacho, a cooling puréed vegetable soup topped off with
GOYA® Extra Virgin Olive Oil for a smooth finish. Serve with Garlic and
Spinach Rice and a glass of non-fat milk to make the meal complete

Spanish Garlic

Shrimp

2 tbsp. GOYA Extra Virgin Olive Oil
1 tsp. GOYA Minced Garlic
½ tsp. GOYA Adobo Light All-Purpose
Seasoning with Pepper
¼ tsp. crushed red pepper
1 lb. large shrimp, peeled and deveined
(about 16 pieces)
1 large green bell pepper, cut in 1" pieces
1 lemon, cut into 8 wedges
1 In zip-top plastic bag, or plastic
container with a lid, mix together oil, garlic, Adobo Light and crushed red pepper.
Add shrimp, tossing to combine; transfer to refrigerator. Chill shrimp at least
15 minutes, or up to 30 minutes.
2 Remove shrimp from marinade; reserve any remaining liquid. Alternately thread
peppers, shrimp and lemon on metal or pre-soaked wooden skewers, so that each
skewer starts and ends with peppers and contains 4 shrimp pieces. Using pastry
brush, brush reserved marinade onto shrimp and vegetables.
3 Prepare grill to medium-high heat, or heat a heavy-bottomed grill pan over mediumhigh
heat. Place shrimp on hot surface and cook until shrimp turn pink and opaque,
flipping once, 3– 5 minutes. Remove from skewer before eating, if desired.

Gazpacho

For the soup:

3 slices white bread, crusts removed and discarded
1¼ cup cold water, divided
3 medium ripe tomatoes (about 2 lbs.), skinned, seeded and roughly
chopped (about 3¾ cups)
1 small cucumber, peeled, seeded and roughly chopped (about 1½ cups)
1 green bell pepper, seeded and roughly chopped (about 1 cup)
2 tsp. GOYA Minced Garlic, or 4 cloves fresh garlic, finely chopped
¼ cup GOYA Extra Virgin Olive Oil
1 tbsp. GOYA Red Wine Vinegar
¼ tsp. GOYA Adobo Light All-Purpose Seasoning with Pepper

For the garnish:

1 small tomato, seeded and finely chopped
(about 1 cup)
½ small red onion, finely chopped (about ½ cup)
½ green bell pepper, seeded and finely chopped
(about ½ cup)
1 hard-boiled egg, finely chopped
1 Tear bread into small pieces; transfer to medium
bowl and cover with 1 cup water. Soak until
bread is saturated, about 15 minutes. Squeeze
water from bread, discarding soaking water.
2 In bowl of blender or food processor, add bread, tomatoes, cucumber, bell pepper,
garlic and ¼ cup water. Blend until well combined, about 1 minute. With motor running,
add oil in steady stream until well blended. Stir in vinegar; season with Adobo Light.
3 Strain puréed soup through small-hole strainer into soup terrine, pressing firmly to
pass all liquid through strainer; discard any solids. Cover terrine; transfer to refrigerator.
Chill at least 1 hour, or up to 48 hours.
4 To serve, divide soup evenly among serving bowls. Garnish with tomatoes, onions,
peppers and eggs.

Garlic and Spinach Rice

1½ cups water
1 pkg. (1 lb.) frozen GOYA Chopped Spinach, thawed
½ small onion, roughly chopped (about ½ cup)
¼ cup packed fresh cilantro
1 tbsp. GOYA Minced Garlic, or 4 cloves garlic,
finely chopped
2 tsp. GOYA Extra Virgin Olive Oil
2 cups dry CANILLA Extra Long Grain Rice
1 packet GOYA Cubitos Chicken Bouillon
mixed with 2 cups water
1 Add water, spinach, onion, cilantro, and garlic to bowl of blender. Purée until mixture is
bright green and completely smooth, about 2 minutes; set aside.
2 Heat oil in medium saucepan over medium-high heat; add rice. Cook, stirring occasionally,
until rice is coated in oil, about 1 minute. Add reserved spinach mixture and chicken
bouillon mixture to pot. Stir to distribute rice evenly. Bring liquid to boil. Reduce heat to
medium-low. Simmer, covered, until rice is tender and water is absorbed, about 25 minutes.
3 Remove pot from heat. Gently stir. Serve warm.

Healthy Tex-Mex

Healthy Tex-Mex

Healthy Tex-Mex

For a fresh south-of-the-border meal, try this lean chicken taco
salad. Loaded with good-for-you foods, like crisp romaine
lettuce, sweet kernels of corn, crunchy tortilla strips and
perfectly-spiced chicken, this salad is a fiesta in a bowl. Keep
the party going by serving Blackberry Ice Pops for dessert.
Starring GOYA® Blackberry Fruit Pulp, sweetened with a touch
of GOYA® Agave, these icy treats are healthy too.

Chicken Taco Salad

For the cilantro-lime vinaigrette:
2 tbsp. GOYA Extra Virgin Olive Oil
1 tbsp. GOYA Lemon Juice
2 tsp. finely chopped fresh cilantro
¼ tsp. GOYA Adobo Light All-Purpose Seasoning with Pepper
For the salad:
2 boneless, skinless chicken breast halves (about 1 lb.), butterflied
1 tsp. GOYA Chili Powder
¼ tsp. GOYA Cumin
2 8" GOYA Flour Tortillas, cut into ½" strips
2 romaine lettuce hearts, torn into bite-size pieces (about 8 cups)
1 can (15.5 oz.) GOYA Low Sodium Black Beans, drained and rinsed
1 can (15.25 oz.) GOYA Low Sodium Whole Kernel Corn, drained and rinsed
2 oz. GOYA Queso Blanco (white cheese), crumbled (about ¼ cup)
10 grape tomatoes, halved (about ½ cup)
¼ red onion, thinly sliced (about ¼ cup)
1 In small bowl, mix together olive oil, lemon juice, cilantro and Adobo Light;
set aside.
2 Heat oven to 400°F. Rub chicken with chili powder and cumin. Heat greased
grill pan over medium-high heat. Add chicken. Cook, flipping once, until golden
brown on both sides and cooked through, about 15 minutes; set aside to rest
5 minutes. Slice chicken into thin strips. Meanwhile, place tortillas on baking
sheet. Cook until crisp, about 10 minutes; set aside.
3 In large serving bowl, toss together romaine lettuce, beans, corn, cheese,
tomatoes and onions. Drizzle with reserved dressing, tossing to coat completely.
Top with chicken and tortilla strips.

Blackberry Ice Pops

1 pkg. (14 oz.) frozen GOYA Blackberry Fruit Pulp, thawed
½ cup water
½ cup GOYA Agave
1 In medium bowl, mix together blackberry fruit pulp, water and agave, stirring until
agave dissolves.
2 Evenly divide blackberry mixture among eight 3-oz. ice pop molds. Transfer molds
to freezer; freeze until slushy, about 1 hour. Insert popsicle stick into each mold.
Freeze until ice pops are solid, about 3 hours more.
3 To serve, quickly run bottom of molds under hot water before unmolding.

Healthy Pizza Night

Healthy Pizza Night

Healthy Pizza Night

Next time they ask for pizza, you can feel good about saying
“yes!” Flour tortillas make for a crispy crust, perfect for loading
with GOYA® Low Sodium Tomato Sauce, low-fat cheese and
lots of fresh veggies. Serve with an avocado and grapefruit
salad for a surprisingly refreshing meal.

Skinny Pizzas

4 6" GOYA Flour Tortillas
½ tsp. GOYA Extra Virgin Olive Oil
2 cups sliced mushrooms (like white button or
baby Portobello)
1 green bell pepper, thinly sliced (about 1 cup)
1 red onion, thinly sliced (about 1 cup)
2 tsp. GOYA Minced Garlic
½ cup GOYA Low Sodium Tomato Sauce
½ cup shredded fat-free mozzarella cheese
2 tsp. grated reduced-fat parmesan cheese
1 Heat oven to 400°F. Place tortillas on 2 large baking sheets. Cook, flipping once,
until crisp, about 10 minutes; set aside.
2 Meanwhile, heat oil in large skillet over medium heat. Add mushrooms, peppers,
onions and garlic. Cook until vegetables are soft and tender, about 10 minutes;
set aside.
3 Spread tortilla crust with 2 tbsp. tomato sauce, ¼ cup vegetable mixture, 2 tbsp.
mozzarella cheese and ½ tsp. parmesan cheese; repeat with remaining crusts and
toppings ingredients.
4 Transfer pizzas to same baking sheets. Cook until cheese is melted and edges
of tortillas are golden brown, about 10 minutes.

Avocado and Grapefruit Salad

For the vinaigrette:

2 tbsp. GOYA Lemon Juice
1 tsp. GOYA Minced Garlic
1 tsp. honey
¼ tsp. GOYA Adobo Light All-Purpose
Seasoning with Pepper
¼ tsp. crushed red pepper
2 tbsp. GOYA Extra Virgin Olive Oil
1 tbsp. finely chopped fresh cilantro
For the salad:
2 boneless, skinless chicken breast
halves (about 1 lb.)
1 tsp. GOYA Extra Virgin Olive Oil
1 packet Sazón GOYA Natural
and Complete
1 heart of romaine lettuce, rinsed,
dried and torn into bite-size pieces (about 4 cups)
1 ripe avocado, thinly sliced
1 red grapefruit, peeled and segmented
¼ red onion, thinly sliced
1 In small bowl, mix together lemon juice, garlic, honey, Adobo Light and crushed red pepper.
Using whisk, add olive oil in slow steady stream, whisking constantly to combine. Stir in
cilantro; set aside.

2 Heat oven to 425°F. Place chicken on foil-lined baking sheet. Drizzle with oil and sprinkle
with Sazón Natural and Complete. Bake chicken until golden brown and cooked through,
about 15 minutes. Set chicken aside to cool. Cut into strips.
3 Arrange lettuce on large serving platter. Toss with reserved chicken, avocado, grapefruit
and onions. Drizzle with dressing before serving.

Summertime Taco Night

Summertime Taco Night

Summertime Taco Night

Grilled Fish Tacos with

Peach Salsa

For the salsa:
1 can (15.25 oz.) GOYA Peach Halves,
drained, rinsed and chopped
(about 1 cup)
½ red bell pepper, finely chopped
(about ½ cup)
¼ red onion, finely chopped (about ¼ cup)
1 GOYA Whole Jalapeño Pepper,
rinsed, seeded and finely chopped
(about 1 tbsp.)
1 tbsp. finely chopped fresh cilantro
2 tsp. GOYA Lemon Juice
For the fish:
4 tilapia fillets (about 1 lb.)
1 tbsp. chili powder
¼ tsp. GOYA Adobo Light All-Purpose Seasoning
with Pepper
1 packet Sazón GOYA Natural and Complete
8 6" GOYA Flour Tortillas, warmed
For the salsa:
1 In medium bowl, stir together chopped peaches,
bell pepper, onions, jalapeños, cilantro and lemon
juice; cover and refrigerate until ready to use.
For the fish:
2 Heat grill or grill pan over medium-high heat. Using
paper towels, pat fish dry; transfer to plate. In small
bowl, stir together chili powder, Adobo Light and
Sazón Natural and Complete. Rub fish with spice
mixture to coat completely.
3 Place fish on hot, greased grill grates. Cook, flipping
once, until fish is opaque and flakes easily with fork,
about 8 minutes. Thinly slice fish.
4 To serve, fill each tortilla with ½ fish fillet and about 1/3 cup salsa.

Summer Corn Salad

1 bag frozen GOYA Corn on the Cob (4 ears),
or 4 fresh cobs of corn, husked
1 tsp. GOYA Extra Virgin Olive Oil
¼ tsp. GOYA Adobo Light All-Purpose Seasoning
with Pepper
3 scallions, finely chopped (about ½ cup)
½ red bell pepper, finely chopped (about ½ cup)
1 tbsp. finely chopped fresh cilantro
2 tsp. GOYA Lemon Juice
2 tsp. GOYA Sazonador Total
1 Heat grill to medium-high heat. Place each cob of corn on aluminum foil square.
Drizzle with olive oil and sprinkle with Adobo Light. Wrap foil around cob to enclose.
Grill, turning occasionally, until corn is tender and charred in spots, about 10 minutes;
set aside until cool enough to handle.
2 Remove and discard foil. Stand cob upright on work surface. Using knife, cut corn
kernels off cob; transfer to medium bowl. Stir in scallions, red bell pepper, cilantro,
lemon juice and Sazonador Total until combined. Serve warm or at room temperature

Mango Banana

Shake

1 pkg. (14 oz.) frozen GOYA Mango
Fruit Pulp, broken into medium pieces
1 cup fat-free milk
1 cup non-fat, plain yogurt
½ medium, ripe banana
1/3 cup GOYA Agave
1 teaspoon coconut extract
1 In bowl of blender, add frozen fruit pulp pieces, milk, yogurt, banana, agave and
coconut extract.
2 Blend until mixture is smooth and frothy, about 2 minutes. Serve immediately.