QUINOA WITH DRIED CRANBERRIES AND ALMONDS

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You know, it isn’t every day you can make a dish that is both healthy and delicious. And seriously, healthy and delicious is in and of itself, quite the tall order. Especially for someone like me who was raised on a farm with fresh eggs, home raised beef, and dairy products available in abundance. Where dishes with cream sauce were the natural order of the day.

But alas, those days are over. And even though it has been more decades than I care to admit since I was privy to the use of farm products with shear abandon, I still consider a good cream sauce the very essence of life. Along with rice, pasta, potatoes, and all the other side dish ingredients that were on our dining table every day of the year. And for all the years I was cooking for my own family. So, for me to reduce my intake of fat and starch laden dishes that are sacred to the very core of my being, is tough! But it must happen. And thankfully, there are enough fabulous cooks posting their recipes on the internet who can help me make the transition more than just possible, but almost pleasurable. One such person is Holly from the spendwithpennies.com site. This is her recipe. Of course, I changed things up a bit, but what else would you expect from me?

Anyway, this salad is delicious. Easy to make, and oh so healthy. The tartness of the dried cranberries and the crunch from the toasted almonds makes for a very nice mouth feel. Every way you look at this dish, it’s perfect.

Well, it’s yet another wet day in our part of the world. Mr. C. has left for an outdoor gig. Usually, I am the number one fan of whatever instrumental configuration he is playing in at the time. But sitting outside in predicted showers with lots of wind promised, just didn’t appeal to me today. So, I am home warm and dry. Keeping the home fires burning, as the old saying goes. Plus, being home will allow me to have a nice hot meal ready for him when he drags his soggy, cold body home this evening.   

As always, stay happy, stay healthy, and keep trying to make the world a better place for everyone around you. It’s tough to stay positive when for many of us, the changes that we see happening in our beloved country are abhorrent. But we can still make a difference by who we are and by demonstrating what we stand for. Remember, your good example of caring and kindness can make a difference. Even if it serves just as a reminder of your own standard of humanity.

Peace and love to all.

2 T. unsalted butter

½ c. chopped onion

2 T. shredded carrot

 ⅓ c. finely chopped celery

1 clove garlic, finely minced

1¼ c. quinoa, washed and drained (even if the package says “pre-rinsed”)

¼ tsp. kosher salt

freshly ground black pepper

2 c. chicken broth

2 T. chopped fresh parsley

½ c. dried cranberries

½ c. toasted slivered almonds

Melt the butter in a covered saucepan. Add the onion, carrot, and celery. Sauté until the onion is tender. Add the garlic and cook for 1 minute.

Add the washed quinoa, salt, and pepper. Cook until the quinoa is lightly browned, about 4 minutes.

Add the broth, bring to a boil, reduce heat, cover, and simmer for 20 minutes or until liquid absorbed.

Remove from the heat and keep covered for 5 minutes. Fluff with a fork and mix in the parsley, dried cranberries, and almonds. Taste and adjust seasoning. Serve warm.

TAHINI LEMON SALAD DRESSING

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OK, yet another salad dressing recipe. I simply can’t help myself. I love salad, so I am always on the lookout for salad dressing recipes that are easy to prepare and just a bit different. So, when my dear friend Jim lent me his copy of The Complete Diabetic Cookbook, one of the first recipes I decided to try was this one. And boy am I glad I did. Absolutely delicious.

Now one thing I want to discuss with you is the use of fresh lemons over that stuff that comes in a bottle. You simply cannot get the same fabulous real lemon flavor from something that has been processed and then sits for God knows how long on a shelf in the grocery store and then once opened, in your refrigerator. I do realize, that using bottled lemon juice takes less effort than extracting the juice from the real thing. But not that much less effort. Not enough to justify using an inferior substitute. (In my humble opinion!) So, to help you continue using real lemons or for those of you I have successfully guilt tripped into starting to use real lemons, visit my recipe for Simple Italian Vinaigrette for my super easy way to get more juice from lemons. (At least this method works great for me.)

Now let’s talk about garlic. Again, use the real thing. Here’s why.

According to Alex Delany for bonappetite.com “Having a tub of pre-minced garlic in the fridge seems like a smart move. If you need a hit of garlic and don’t have any, it’s there. Pop the lid, scoop some out, and throw it in your braise. But if you open the doors of our fridges (or step into the walk-in of our Test Kitchen), you won’t find pre-minced garlic anywhere. That’s because we don’t think you should be using pre-minced garlic at all.

This might sound like we’re on a high horse, preaching some gospel of food snobbery. We’re not. We’re serious about this. Allow us to explain.

The minute you slice, crush, grate, or chop garlic, the flavor starts to change. Garlic develops strong, bitter, sharp flavors when the cell walls of the bulb are broken. This is a defense mechanism, like deflecting a valid critique of your character by turning it into a joke. When this sharp flavor develops and then sits, it becomes more unpleasant, which is exactly what’s happening in that jar of minced garlic. The more it hangs around, the less it tastes like the sweet, spicy, assertive garlic we know and love.

Also, pre-minced garlic is actually not just garlic. These containers of garlic have added ingredients, like citric acid and phosphoric acid, to help stabilize the garlic as it sits on grocery store shelves. And, as another stabilization technique, most brands will pasteurize the garlic, heating it to kill any unwanted microorganisms. This sounds like a good thing in terms of food safety, but when it comes to fresh ingredients, we like ours to be alive. There’s more vibrance and flavor in a freshly peeled clove than there is in a pasteurized garlic cube.

Real talk: This supposed product of convenience isn’t really saving you much time at all. If you needed 3 cups of garlic for the largest batch of pasta sauce you’ve ever made, sure, we get it.

But really, we don’t mince garlic all that much after all. Chopped garlic is a pain in the ass. We co-sign techniques like smashing cloves with the flat side of a knife or grating garlic with a microplane, both of which take very little time.

Grocery store minced garlic is a food product of convenience that is just not that convenient—and certainly not that tasty. At this very moment, pre-minced garlic is 0-2 in our book. Fresh garlic? That stuff remains undefeated.”

Now, I know. Why saddle you with all this information when you are just trying to get healthy, decent tasting meals on the table. I get it. I’ve been there. But using real lemons and garlic that you squeeze or mince/grate yourself, is going to make the dishes you prepare just that much better. And always remember, I really am on your side.

Well, that’s enough blather for today. Mr. C. has just left for an afternoon gig followed by a rehearsal this evening. With no time in between to have dinner at home. So, I have the afternoon and evening to myself. I plan to do some reading, then maybe take a nap, followed by some more diving into my book. I am currently reading the Maisie Dobbs series by Jacqueline Winspear. Delightful!

As always, peace and love to all.

3 T. fresh lemon juice

2 T. tahini

1 T. water

1 garlic clove, finely minced

½ tsp. kosher salt

freshly ground black pepper

¼ c. extra virgin olive oil

Whisk all together. Serve over mild flavored greens.

      

LEFTOVER STEAK STROGANOFF

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The noodles I use anytime egg noodles are called for in a recipe. (Costco)

As a younger woman, I could routinely eat a beautifully rare 12 oz. steak and all the fixing’s and still have room for dessert. Now, I can’t even finish a 6-oz. steak, much less a baked potato. And I find this reality completely inequitable! When I was younger, I couldn’t afford to buy or order a really great piece of meat. And now that I am older, I can occasionally justify serving or enjoying a truly fabulous steak in a restaurant but don’t have the room to finish the whole darn thing! Where is the “fair” in this dilemma?

So, the other evening as three quarters of my delicious steak lay uneaten on my plate, I decided this perfect bit of meat could not go to waste. Plus, I had been promising Mr. C. Beef Stroganoff for quite some time. So, this became one of those aha times. Leftover Steak Stroganoff – here we come!

Using my old tried and true Beef Stroganoff recipe as a guidline, this recipe came into being. And what a wonderful way to use up leftover steak. As long as you only add the thinly sliced steak right at the last minute, you don’t have to worry about the rare steak becoming tough.

So, not only is this dish delicious, it’s very quick and easy to prepare. Served with a nice green salad or veggie, it’s perfect for a couple of older appetites, with leftovers the next day for lunch. Better and better.

Well that’s it for today. I don’t have the energy to write a long rant (diatribe really) about the state of our union, so consider yourself lucky.

Have a wonderful day. Be kind to everyone, including yourself. And remember, none of us had a choice in the color of our skin, the parents we were blessed or cursed with, or anything else that was given to us at birth. The only real choice we have is in how we use the blessing we were given to not only make life better for ourselves, but also for those around us.

Peace and love to all.

2 T. unsalted butter

½ sm. onion, diced

1 lb. sliced button mushrooms

2 garlic cloves, finely minced

2 T. unbleached all-purpose flour

1 c. water

1 tsp. beef base (I use Better Than Bouillon Beef)

¼ c. dry red wine

1 tsp. Worcestershire sauce

½ tsp. dried thyme

½ tsp. paprika

freshly ground black pepper

1 T. chopped fresh parsley

1 c. sour cream

2 c. thick egg noodles, cooked al dente

⅓ – ½ lb. thinly sliced rare steak

Heat butter in a heavy frying pan. Add the onion and cook for about 5 minutes. Add the mushrooms, and sauté until nicely browned. Add the garlic and cook for 1 minute.

Stir in the flour and cook for 1 minute. Add the water, beef base, red wine, and Worcestershire sauce. Cook until the mixture starts to thicken. Add the thyme, paprika, black pepper, parsley, and sour cream. Bring just to a boil. Taste and adjust seasoning.

Stir in the cooked noodles and meat. Bring back to a gentle boil. Remove from heat and serve at once.        

 

CHICKEN, VEGGIES, AND WILD RICE SOUP

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Well, it appears here in Western Washington that we are in for more rain. I just read that May has been the wettest and coldest it’s been in decades. And I believe it! I still haven’t filled my decorative pots with annuals or replaced some of my perennials that for whatever reason died an unseemly death this past winter. I will especially miss my big beautiful hearty fuchsia that bloomed continuously from early spring to late fall and greeted everyone as they started up the stairs that led to our front door.

Although I know I can buy a new hearty fuchsia plant, it will take years for it to grow to the same size as the one we lost. And it was just a plant. I can’t even imagine what it must feel like to be a parent of one of the hundreds of children who have died from senseless gun violence. I am truly beginning to mourn not only for all the people who have been killed or left behind to grieve, but for the possible death of our great nation.

Who in their right mind would choose the perceived right of an 18-year-old to own an assault rifle over the life of even one person? Why does a private individual, regardless of their age even need an assault rifle? When are we as a nation going to realize that words and sympathies expressed are not enough! What we need is action. We need politicians who aren’t beholding to the NRA and other wealthy, greedy contributors. Only by voting some of our current leaders out of office are we going to see any changes. And not just in gun control, but in the continuation of women’s reproductive rights, the reality of climate change, our hope of sometime soon realizing racial justice, etc. etc.

I don’t want anyone to experience the future it looks like we are heading into. Please do all you can to give our nation a future that we can all be proud of. Vote, think for yourself, and speak your mind. It’s hard to do and can leave you vulnerable to possible derision. But, if you are speaking from your soul and have other people’s best interest at heart, intelligent individuals will understand, regardless of whether they agree or not. And maybe, just maybe, they will think about what you have said.

Now, as far as this recipe goes, well, it’s easy to build, pretty darn healthy, and tastes really, really good. And yes, even if it is the end of May, a nice hot soup is still perfect for lunch or dinner. And thank you gimmesomeoven.com for the bones of this recipe.

As always, peace and love to all.

4 T. butter, divided  

¾ – 1 lb. boneless skinless chicken breasts, cut into small bite sized pieces

½ tsp. seasoned salt

freshly ground black pepper

1 sm. onion, diced

2 med. carrots, diced

3 celery stalks (plus leaves), thinly sliced

6 cloves garlic, finely minced (yes 6)

¼ c. unbleached all-purpose flour

5 c. water

1 T. chicken base (I use Better Than Bouillon Chicken) 

1 c. uncooked wild rice, rinsed and drained

1 T. finely chopped fresh rosemary

2 bay leaves

½ c. milk 

1 lg. handful fresh baby spinach, roughly chopped

Melt 2 tablespoons of the butter in a large Dutch oven or stockpot over medium-high heat.  Add the chicken, seasoned salt, and black pepper. Sauté just until the chicken is cooked through. Remove from pan and set aside.

Add the remaining 2 tablespoons of butter and add the onion, carrots, and celery to the pan. Sauté for 4 minutes, stirring occasionally.  Add garlic and sauté for 2 more minutes, stirring occasionally.  Stir in the flour and sauté for 1 minute, stirring frequently.

Gradually pour in the water, stirring continuously to prevent clumps. Stir in the chicken base, wild rice, rosemary, and bay leaves. Bring soup to a boil. Reduce heat, cover, and simmer gently for 60 minutes or until the wild rice is tender. Stir frequently.   

Just before serving, stir in the cooked chicken, milk, and baby spinach. Bring back just to a boil. Taste and adjust seasoning.

     

GF LEFTOVER SALMON CAKES WITH LEMON DILL MAYONNAISE

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I usually ask Mr. C. when he is about to make a Costco run, to pick up some fresh seafood. Whatever looks best to him. Then when he gets home, I decide what in the heck I’m going to do with 2-3 pounds of the stuff. A couple of days ago, he was in the mood to smoke some steelhead, so that’s what he came home with. Lovely. But the piece of fish weighed around two pounds. So, he smoked it and I finished it in the oven for the first night’s meal. Yum. (I used my recipe for Herb and Garlic Baked Lightly Smoked Steelhead Trout or Salmon that evening.) But after eating our fill, that still left me with a lot of leftover fish. (What a problem to have, right?) Anyway, because of my awareness that I must keep my type 2 diabetes under control, I decided to use the leftover fish to build salmon cakes using almond flour. I had recently made GF Crab Cakes with Lemon Garlic Aioli, and almond flour had worked very well to bind the ingredients together. Why not salmon cakes? (I’m really starting to appreciate almond flour BTW.) So, that’s just what I did. And the result was wonderful. Too much for us to eat in one sitting, but great lunches for the next couple of days. (We just can’t eat as much as we could when we were younger!) Anyway, what I am trying to relate is that the salmon cakes were really good. And super easy to prepare.

I found the basic recipe on the downshiftology.com site.  Thank you, Lisa for this fabulous GF and low-carb recipe. Of course, I made a few changes, but then, that’s what I do!

So, if you too are a fan of salmon cakes, give this recipe a try. It truly works.

As always, have fun in your kitchen.

Peace and love to all.

4 T. extra virgin olive oil, divided

½ c. onion, finely diced

1 red pepper, finely diced

1 garlic clove, finely minced

2 lg. eggs

2 T. mayonnaise

1 T. Dijon mustard

¼ tsp. seasoned salt

freshly ground black pepper

2 T. finely chopped fresh parsley

1 tsp. dried dill weed

½ c. almond flour, plus more for coating the cakes

1 lb. cooked salmon, flaked

Heat 1 tablespoon of the olive oil in a large frying pan. Cook the onion and red pepper until soft. Add the garlic and cook for I minute. Remove to a large bowl. Don’t wash the frying pan.

Let the veggies cool, then stir in the eggs, mayonnaise, mustard, salt, pepper, parsley, and dill. When well combined stir in the almond flour and salmon.

Form the mixture into 8 (or so) cakes (I use a large ice cream scoop) and place on a plate lined with almond flour sprinkled wax paper. Then sprinkle almond flour on the top of the patties. Enough that it covers the cakes with a nice coating. Chill in your refrigerator for at least 90 minutes.

When ready to cook, heat the remaining olive oil in the frying pan. Add the cakes and fry for about 5 minutes per side or until they are set and golden brown on each side. Serve immediately. Great with Lemon Dill Mayonnaise.

LEMON DILL MAYONNAISE

½ c. mayonnaise

½ tsp. dill weed

zest of ½ lemon

juice of ½ lemon

seasoned salt, to taste

freshly ground black pepper, to taste

Whisk all together.

SAVORY HAM HOCK AND DRIED WHOLE PEA SOUP

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OK, I know, it’s not easy to find whole dried peas*. But my father preferred whole dried peas over split peas in his pea soup, so of course, so do I. And yes, you can buy them on Amazon. But rest assured, if I could buy dried whole peas in my local grocery store, I would. But I can’t. So, Amazon prime, do your thing! Anyway…..

This is my recipe for an old favorite from my childhood. Savory, wholesome, and just plain delicious. And perfect for someone trying to be good. Someone working on lowering her A1C numbers. (I wonder who that could be?) But still be able to put something tasty on the table that her housemate would enjoy. (That would be Mr. C.)

So, not only is this soup easy to prepare, amazingly filling, and of gourmet restaurant quality, the nutritional value is off the charts. For more information, read a bit about this amazing ingredient below.

Well, that’s it for today. Mr. C. is making a Costco run and I asked him to bring home some fish. So, I thought I better research a low fat, low calorie, new way of preparing whatever type of fish happened to take his fancy. (We love fried fish, but my doctor would not be pleased if I didn’t make an effort to change my evil ways.) (She’s basically no fun at all!) (But she’s right!)

And sorry about no picture. I made this soup just before we left on vacation, and I think my mind must have been elsewhere when I should have been taking a picture.

Until next time, be happy, stay healthy, and take good care of those around you.

Peace and love to all.

1 c. dried whole peas

2 T. extra virgin olive oil

1½ c. chopped onion

2 carrots, diced

2 celery ribs, diced (include leaves)

2 garlic cloves, finely minced

6 c. water

3 T. vegetable base (I use Better Than Bouillon Vegetable Base)

1 smoked ham hock

2 bay leaves

2 tsp. dried thyme

1 tsp. dried savory

1 tsp. seasoned salt

freshly ground black pepper

2 T. chopped fresh parsley

Place the dried peas in a large bowl. Add water and cover with 3 inches of water. Cover and soak the peas for at least 8 hours or overnight in your refrigerator. Drain and rinse before adding to the other ingredients.

Heat the olive oil in a large, covered pan. (I use my Le Creuset Dutch oven.) Add the onion, carrots, and celery. Cook until the onion is translucent. Add the garlic and cook for 1 minute.

Add the water, drained dried peas, vegetable base, ham hock, bay leaves, thyme, savory, seasoned salt, and black pepper. Bring to a boil, reduce heat, cover, and simmer for 90 minutes.

Remove the ham hock and continue cooking the soup until the peas are tender. Let the ham hock cool, then separate the meat from the bone and fatty tissue. Chop or shred the meat and add it back to the pot.

When the beans are tender, add the fresh parsley. Taste and adjust seasoning. Discard bay leaf before serving.

*Peas are thought to have originated somewhere between the Middle East and Central Asia; and, until the 16th century, when more tender varieties were able to be cultivated, were almost exclusively consumed by humans in their dried form.

According to whfoods.com “Dried peas, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only can dried peas help lower cholesterol, dried peas are also of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal.

Fiber is far from all that dried peas have to offer. Dried peas also provide good to excellent amounts of five important minerals, three B-vitamins, and protein—all with virtually no fat. As if this weren’t enough, dried peas also feature isoflavones (notably daidzein). Isoflavones are phytonutrients that can act like weak estrogens in the body and whose dietary consumption has been linked to a reduced risk of certain health conditions, including breast and prostate cancer.

Check a chart of the fiber content in foods and you’ll see legumes leading the pack. Dried peas, like other legumes, are rich in soluble fiber. Soluble fiber forms a gel-like substance in the digestive tract that binds bile (which contains cholesterol) and carries it out of the body. Research studies have shown that insoluble fiber not only helps to increase stool bulk and prevent constipation, but also helps prevent digestive disorders like irritable bowel syndrome and diverticulosis. According to our rating system, dried peas are a very good source of dietary fiber.

In addition to its beneficial effects on the digestive system and the heart, soluble fiber helps stabilize blood sugar levels. If you have insulin resistance, hypoglycemia or diabetes, legumes like dried peas can really help you balance blood sugar levels while providing steady, slow-burning energy. Studies of high fiber diets and blood sugar levels have shown the dramatic benefits provided by these high fiber foods. Researchers compared two groups of people with type 2 diabetes who were fed different amounts of high fiber foods. One group ate the standard American Diabetic diet, which contains 24 grams of fiber/day, while the other group ate a diet containing 50 grams of fiber/day. Those who ate the diet higher in fiber had lower levels of both plasma glucose (blood sugar) and insulin (the hormone that helps blood sugar get into cells). The high fiber group also reduced their total cholesterol by nearly 7%, their triglyceride levels by 10.2% and their VLDL (Very Low Density Lipoprotein–the most dangerous form of cholesterol) by 12.5%.”

    

TRIPLE PEANUT BLONDIES  

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OK, you know I have been trying to substitute white flour and sugar with other ingredients that are better for me. Well yesterday, I had what could only be described as a colossal failure. Even though the people who wrote comments on the recipe I tried gave the cookies rave reviews, I have to wonder how much they were paid for their comments. Because anyone who has ever tasted a really good dark chocolate chip and pecan cookie, could not possibly have found the outcome of the recipe I tried, even remotely palatable. After this not so positive experience, in my humble opinion, exclusive use of almond flour and monk fruit sweetener does not an edible chocolate chip cookie make. And I had such high hopes. (Based again on the positive, glowing comments.)

But instead, what I got were flat, run together cookies with a bitter aftertaste that lingered long enough that even biting into the rind of a grapefruit was sounding good.

Because the first batch had run together so horribly, in my determination to make lemonade, I decided to bake the second batch in greased muffin cups. Surely, they couldn’t spread if confined to a small area. I took them out of the oven, let them cool in the pan, and then had the very devil of a time liberating the crumbled results from the muffin tin. I swear, what remained in the pan could have been used as a semi-edible adhesive! What a mess.

Now, of course this had to be the day one of Mr. C’s jazz groups was going to hold their weekly jam session in our living room. In fact, the cookies were being baked just for these guys. Well, I certainly couldn’t serve these bitter, fall apart bad boys to these wonderful gentlemen. They would have thought I was trying to poison them! So, I quickly made a pan of the blondies from the recipe you find attached. Which BTW turned out to be absolutely delicious.

I found the basic recipe on the galonamission.com site. I of course couldn’t leave the original recipe alone. So, I added peanuts and peanut butter chips. (My philosophy has always been – guild the lily anytime you get the chance. So, that’s just what I did!)

So, if you too are an “all things peanut” lover, this is the easy to prepare bar cookie recipe for you.

Even though I had a major disaster in the kitchen yesterday, I also had a win. Plus, I got to listen to this great group of guys (they call themselves “Seabreeze”) play some wonderful old tunes. Ah, live music. There is just nothing like it. And to my other chocolate chip cookie recipes – you have absolutely nothing to worry about. You are nowhere near becoming extinct!

Peace and love to all.

½ c. (1 stick) unsalted butter, melted

1 c. light brown sugar

½ c. creamy peanut butter (not natural style)

1 tsp. vanilla extract

1 lg. egg

¼ tsp. kosher salt

1 c. unbleached all-purpose flour, fluffed

½ c. peanuts

½ c. peanut butter chips

Lightly butter an 8×8-inch baking dish. Set aside

In a large bowl, combine the melted butter and light brown sugar. Mix thoroughly. Stir in the peanut butter, vanilla, egg, and salt. Mix thoroughly. Stir in the flour. When just combined, stir in the peanuts and peanut butter chips. Spread evenly in the prepared baking dish.   

Bake in a pre-heated 350-degree oven for about 30 minutes or until a toothpick inserted in the middle comes out clean. Do not overbake. When cool, the blondies should have the consistency of an underdone brownie.

Remove from oven and allow to cool completely before serving. Store in an airtight container.  

 

ITALIAN DRESSING WITH PARMESAN

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I know. I am always posting salad dressing recipes, but what can I say, I get bored easily. And I am always seeking lovely salad dressing recipes that are easy to build. And seriously, salad dressing prep can’t get much easier than this emulsion based on a Robert Irvine recipe. And oh my, is this dressing delicious. Perfect with just a simple selection of greens, like romaine, spinach, and arugula.

So, if you too are a salad lover but don’t want to spend very much time preparing the perfect salad dressing, give this beauty a try.

Peace and love to all.

5 tsp. red wine vinegar

1 sm. garlic clove, roughly chopped

¼ tsp. kosher salt

freshly ground black pepper

3 crushed red pepper flakes, or more to taste

1 T. finely grated Parmesan

¼ c. extra virgin olive oil

Whirl all the ingredients together. (When making this dressing, I use my Waring Commercial Pro Prep Chopper-Grinder by Cuisinart. See a picture and read all about this fantastic appliance under Creamy Caesar Salad Dressing.) (And no, this is not a paid political announcement.)

 

BBQ SAUCE WITH MONK FRUIT SWEETENER

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There are just those times when the only thing that will do is some good old fashioned BBQ sauce. Like with ribs for example. But most BBQ sauces have sugar in them. At least the good ones do! Like my Bourbon BBQ Sauce, for example. But with my new regimen, I really need to stay away from sugar as much as possible. So, that means – build your own or go without! And I refuse to go without!

So, when I recently served ribs, I made this sauce. It was very tasty. And even though I was using monk fruit sweetener which contains no sugar, I still only used 1 tablespoon.

After our rib dinner I had a bit of BBQ sauce left. So, when I made 2 small meatloaves to take with us on our recent trailer trip, instead of topping the meatloaves with my usual combination of brown sugar and ketchup, I used the leftover sauce. Wonderful. Didn’t miss the usual topping in the least.

If you too are trying to stay away from sugar, I suggest you give this recipe a try. Easy to build and no special ingredients required. And really, what kind of life would it be without BBQ sauce?

As always, peace and love to all.

2 T. extra virgin olive oil

½ c. finely chopped onion

3 garlic cloves, finely minced

1 (6 oz.) can tomato paste

¾ c. water

1 T. monk fruit sweetener (I use the “golden” variety)

1 T. apple cider vinegar, or more to taste 

3 T. Worcestershire Sauce

¼ tsp. hot sauce, or to taste (I use Frank’s RedHot)

1 tsp. smoked paprika

½ tsp. seasoned salt (I use my homemade version – see recipe below)

freshly ground black pepper

tiny pinch cayenne pepper

tiny pinch ground cloves

Heat the olive oil in a small, covered saucepan. Sauté the onion until translucent. Add the garlic and cook for 1 minute. Add the remaining ingredients. Bring to a boil, reduce heat, cover, and simmer for 30 minutes. Taste and adjust seasoning.

SEASONED SALT

½ c. kosher salt, run through a spice grinder to break down the crystals a bit

4 tsp. finely ground black pepper (I buy cheap finely ground black pepper just for this recipe)   

4 tsp. paprika

4 tsp. granulated garlic

4 tsp. granulated onion  

½ tsp. chili powder

½ tsp. celery salt

½ tsp. granulated sugar

tiny pinch cayenne pepper

tiny pinch ground cinnamon

Whisk all together and store in an airtight container. 

GF CRAB CAKES WITH LEMON GARLIC AIOLI  

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Hi there, it’s me again. Sorry to be gone for so long, but what can I say – life happens. In my case, my rheumatologist and I decided, for various health reasons, it was time to get me off prednisone.

Now, if you have ever taken this miracle drug, you know weaning yourself off this product is not easy. While at the same time adding other drugs as replacements, my body strenuously objected. Well, the result was that I basically felt terrible. No energy. General fatigue. Unaccustomed pain. No appetite! (Inconceivable!) The whole 10 yards.

By the time we were ready for our annual spring trailer trip I was feeling better. But still not myself. And as of this writing, I finally feel like I am on the mend. Not perfect but improving daily. Anyway, I’m finally feeling well enough to once again look forward to trying new recipes, sharing the good ones with you, and burdening you all with my various exposés on matters best left unsaid! In other words – I’m back! (I hope.)   

While we were on vacation, I had the opportunity to make crab cakes. Since I am trying to eliminate white flour from my diet, I substituted finely ground almond flour for the saltine crackers in my old standby crab cake recipe. It worked great! So, the recipe you find below is GF and mighty tasty. Of course, the wonderful and simple aioli doesn’t hurt. I mean really, when is aioli or a great tartar sauce ever a burden?

So, I hope you enjoy these recipes.

It was such a joy to see daughter Ursala and her husband Soroush while we were on vacation. And to travel for most of our vacation with Mr. C’s sister Katie and her husband Rick. Along the way we also got to spend time with some of Rick and Katie’s family and dear friends. Fabulous times with all.

It was so wonderful to once again spend time with friends and family. To be able to fill our souls with joy only treasured friendships can provide. So, Rick, Katie, Chip, Linda, Jim, and Margo – I’ve said it before, but can it ever be said too often? I love you all!

Peace and love to all.   

1 lg. shallot, finely diced

¼ c. finely chopped green onion

½ c. finely diced red bell pepper

2 tsp. finely chopped parsley 

2 eggs

¼ c. mayonnaise

4 tsp. Old Bay seasoning

2 T. Worcestershire sauce

1 tsp. seasoned salt

freshly ground black pepper

1 c. finely ground almond flour, plus more for coating the crab cakes

1 lb. lump, canned or fresh crab meat

extra virgin olive oil (for frying)

In a large mixing bowl, mix the shallot, green onion, red bell pepper, parsley, eggs, mayonnaise, Old Bay seasoning, Worcestershire sauce, seasoned salt, pepper, and 1 cup almond flour together. Gently stir in the crab.  

Form the mixture into 8 small cakes and place on a plate lined with almond flour sprinkled wax paper. Then sprinkle a small amount of almond flour on the top of the patties. Chill in your refrigerator for at least 45 minutes.

When ready to cook, heat a thin layer of olive oil to medium heat in a large frying pan. Add the cakes and fry for about 5 minutes per side or until they are cooked through and golden brown on each side. Serve immediately. Great with Lemon Garlic Aioli or your favorite tartar sauce.

LEMON GARLIC AIOLI

¾ c. cup mayonnaise

1 tsp. grated lemon rind

3-5 tsp. fresh lemon juice

1 garlic clove, very finely minced

¼ tsp. kosher salt

freshly ground black pepper 

Mix it all together. Taste and adjust seasoning.