Tag Archives: Healthy Innovations

Red Sauce for Pasta or Spaghetti Squash

Diabetic Friendly Recipes, Entrees, Healthy Innovations, History of Tomatoes, Meat Recipes, Red Sauce Recipes, Tomato Recipes Leave a comment

simmering red sauce with splash shield

A beloved friend gave me a Valentine’s present of heart-shaped pasta; immediately I created this red sauce so I could enjoy my new treasure, resulting in this excellent covering for either pasta or spaghetti squash.

Follow these easy instructions for substituting the squash, if your dietary needs call for a vegetable rather than a starch with this piquant accompaniment.

Gifts promote well-being in both the giver and receiver.  My mother’s favorite language of love was that of gift giving; thus, I learned at an early age the power of contributions from the heart.  As a result I love to shower favor upon others, as well as graciously receive their inspired kindnesses.

This same act of generous sacrifice plays a lively part in my relationship with my Father in heaven, for I constantly seek to offer myself to him.  In doing so, it is important to slow down, move forward cautiously, relax, and especially, trust the process.  In this way, we proffer our lives to our Maker moment by moment.  However this process often brings tension, for resistance arises.

We see an explicit example of this opposition in our practice of eating: here polarity is experienced between a desire to quietly absorb pleasure and a friction arising out of our need to resolve storms present in our beings.

Taut emotions can result as we struggle to calm overactive minds, so we can enjoy our food; this dichotomy in our bodies can be countered with prayer.  Great grace is needed, however, if heightened feelings cause us even to miss the opening blessing over our nutriments.

When the above happens to me while eating, I immediately search my heart for honest moves of gratitude, which usually include my two favorite gifts from God: I have vibrant health, with my acquired ability to eat sanely, and an immense supply of resources, including the highest quality of food.

These two endowments were not always present with me, for I knew excessive physical and financial poverty in the past.  At one point I had a 226 pound body, that couldn’t stop eating compulsively; now it is clothed better than Solomon in size petite.

All devouring of my economic supply has likewise ended.  An apt example of this is the recent demolition of my computer, at which juncture I stood, looked out my window at the river below, and spoke the word: all things come together for good for those that love God and are called according to his purpose.  Joyful faith rose in me, I was convinced that increase was on its way.

Indeed it was!  For after waiting patiently six weeks, I now publish my blog with the fastest of computers, an I-7 laptop equipped with a new wireless keyboard, mouse, printer, and monitor setup.

In addition to the outstanding quality of these, I have a fiber optic internet connection-instead of DSL-with 90 times more power and a monthly fee that is slightly less!

This unheard of upgrade-a sign of the Father’s immense love-was further outdone by the monetary provision for this loss.  First, great deals gave me $700 worth of equipment for $280.  Next, three separate parties were moved to help me with this.  This was outdone even further, however, with this full amount being exceeded by half again as much, or $140 was left over in gift monies!

This is just one simple example of how my needs are always met today.  God, who owns the cattle on a 1000 hills, indeed showers us with blessings, if we but believe.

He loves each and every one of us!  Right now, his heart is reaching out, to set us free from all wounds that hinder his glory from manifesting in our lives.  He is only about goodness, as my testimony proves.  Let’s receive his blessings; begin by enjoying this red sauce recipe.

sweating onions

Simple Red Sauce for Pasta or Spaghetti Squash  Yields: 2 qt.  Total prep time: 1 hour/  active prep time: 30 minutes/  cooking time: 30 minutes.   (Spaghetti squash requires approximately 1 1/2 hr to bake.)

4 tbsp oil  (Coconut oil is best for flavor and quality here; avocado oil will also do; olive oil is carcinogenic, when heated to high temperatures.)

1 med/lg yellow onion, chopped

1 lb ground beef

1 lb romanesco or 3/4 lb mushrooms  (I like to use romanesco for variety’s sake; it is a green variant of cauliflower, which is available in the organic section at better supermarkets; may also use a combination of both.)

3 tbsp butter, if using mushrooms

2-15-oz cans of tomato sauce  (Hunt’s and Simple Truth-at our local Fred Meyer’s-make inexpensive organic tomato sauces.)

1-15-oz can of water

2 tsp dried oregano  (Trader Joe’s carries a superb, organic dried oregano for $1.99!)

1 tbsp dried basil  (Also available inexpensively at Trader’s.)

1 tsp sugar  (I prefer organic; available at Trader’s and also in a more economical 10 lb bag at Costco.)

2 1/2 tsp salt, more to taste  (Real Salt is important for optimum health, available in nutrition section at local supermarket.)

1/2 tsp fresh ground pepper, more to taste

5 extra-large garlic cloves, minced  (3 cubes of Trader’s frozen garlic is better here.)

1/4 c tomato paste  (Open a 6-oz can and freeze individual 1/4 cup servings in small plastic bags, to be thawed as needed.)

Pasta or 4.5 lbs spaghetti squash  (This spaghetti squash yields 4-6 servings.)

Parmesan cheese, grated or shaved

  1. If using spaghetti squash, preheat oven to 375 degrees; pierce squash with a fork multiple times; place on side on foil-covered cookie sheet, and bake for approximately 1 1/2 hour, turning halfway through, at 3/4 hour.  Cool for at least 10 minutes before handling, cut lengthwise, take out seeds, and scrape out “noodles” with a fork, when ready to serve.
  2. Heat 2 tbsp oil in a 3-quart saucepan over medium heat; add a small piece of onion; when it sizzles, add rest of onions and sweat (cook until translucent); see photo.
  3. Fry beef in sauté pan; salt and pepper generously before cooking; drain fat if there is a great deal of excess, when finished.  Proceed to next step, while meat is cooking.
  4. If using romanesco, clean and cut into very small pieces, add to translucent onions, and cook until somewhat soft, about 4-5 minutes, stirring frequently.
  5. Add the cooked beef to onion mixture, along with tomato sauce, water, herbs, sugar, 1/2 tsp salt, pepper, and garlic.  Blend well.  Set aside sauté pan.
  6. Cover saucepan with a splash shield, which is available at Bed, Bath, and Beyond (see top photo); bring to a boil over medium heat; reduce heat to med/low and simmer for 30 minutes.  Go to next step.
  7. If you are using mushrooms instead of the romanesco, clean them by brushing off dirt with a mushroom brush, cut into small chunks.  Heat butter in the sauté pan, cook mushrooms in hot butter for several minutes, until slightly limp, stirring constantly.  Add mushrooms and juices to sauce.
  8. Meanwhile if serving with pasta, boil a large pot of water, to which 2 tbsp oil and 2 tsp salt are added.
  9. When sauce has simmered for 30 minutes, blend in tomato paste; cook for several minutes, or until thickened, stirring constantly.
  10. Adjust seasonings to taste.
  11. Boil pasta 10 minutes before serving, or if using spaghetti squash, split baked squash in half lengthwise, take out seeds, and scoop out noodle-like membrane with a fork.
  12. Pour hot sauce over noodles and top with Parmesan cheese.  Serve immediately.
  13. Note: may freeze small individual containers of leftover sauce, to be conveniently thawed for future use.  This is dynamite!

Sauteed Squash with Curried Yogurt Sauce

21st Century Foods, Gluten-free Entrees, Healthy Innovations, History of Squash, Vegetables Leave a comment
sauteed squash with curried yogurt sauce

sautéed squash with curried yogurt sauce

This history-which follows-came to me, when a beloved friend asked me to concoct this recipe for sautéed squash; she fell in love with its original at an excellent restaurant, while traveling.  Goldie longed to enjoy repeats of this masterpiece, without having to leave the Portland area; thus, she trusted my expertise to supply her this powerfully good recipe-thanks to another chef’s inspiration!

This whole process made me aware that we need each other’s expertise; thus, we lend our strengths to one another in order to break through circumstances-both in the kitchen and life. This exceptional combination started in the mind of an adept chef, but I built on it using my own approach.  In turn, I encourage you to take it to your worlds, by innovating yet further.

None of us wants to miss playing out our foreordained part!  I loved acting in community theatre in days past.  Here I learned that there are no small actors, just small parts.   The eye can’t say to the nose I have no part in you, or where would the sense of smell be in the body.  In this manner, we can’t fulfill our destinies without each other’s help, while always remembering that every “body part” is critical.  We don’t want to forfeit, even by default, any of our precious chances to give or receive support.  This way we discover our life-purposes.

James Trager has been all that for me in my writings.  With a mind like mine for detail, he offers a feast of food history information in The Food Chronology.  His work equips me with an abundance of needed facts, to effect my God-given calling.

For instance he has four entries on squash.  The first dates back to 1527, when conquistadors returned to Spain with facts about New World foods.  They reported that the Aztecs consumed squash and beans among numerous other delicacies, such as: white worms, eggs of water bugs, and domesticated guinea pigs.  These tamed animals were eaten with the skin on-the hair being removed as with a suckling pig.  (Note: while studying food in 1985, I was offered guinea pig in Peru, one of the lands the conquistadors conquered in the 16th century.)  1

Next, Trager takes us to Virginia in 1588.  Then English mathematician Thomas Hariot wrote that these Virginia fields were planted Indian-style with squash, maize, beans, and melons.  However he noted they yielded five times more than the same acre in England.  2

I take this chance to build on Trager’s house: this New World area, nearly two centuries before the forming of America, was called Virginia, a word from the Latin virgo (stem virgin).  The land was named after Queen Elizabeth I, who was queen of England and Ireland (1558-1603).  She was known as “the virgin queen”; thus, this virgin land became Virginia.

Finally, our illustrious historian Trager details the early public appearances of spaghetti and calabaza squash in the United States.  The first, resembling spaghetti, was introduced in 1962 by a specialty produce company in Los Angeles.  3  Then, when Miami’s Grand Bay Hotel opened in 1982, Jamaican-born Chef Katsuo Sugiura had a loin of lamb among his specialties.  He smoked this over oolong tea and hickory chips; Sugiura served it with calabaza squash, grilled Portobello mushrooms, and yuca.  4

I love to share the bread of life through my recipes and words.  As you can see, my act of creating is so dependent on the works of others.  Now may you expand this, my fire, in your lives-both inside and outside your kitchens.

  1. James Trager, The Food Chronology (New York: Henry Holt and Co., 1995), p. 88.
  2. Ibid., p. 104.
  3. Ibid., p. 569.
  4. Ibid., p. 660.
preparing squash

preparing squash

Sautéed Squash with Curried Yogurt Sauce Yields: 3-4 servings.  Total prep time: 3/4 hr.

3 tbsp butter

2 tsp fresh ginger, peeled and chopped fine  (I have also substituted 1/4 tsp dried ginger, but fresh is better.)

1/2 large apple, peeled and chopped in very small pieces  (I prefer granny smith apples here, but not necessary.)

1/4 tsp curry powder

2 tsp honey

1/2 cup plain yogurt  (Nancy’s Plain with Honey is good; Stoneyfield organic plain Greek yogurt is even better.)

1/4 tsp salt, or to taste  (Real Salt is important; available in health section of local supermarket.)

1 lb butternut squash, peeled and sliced in 1/4″-wide strips

Roasted almond slices for garnish, optional  (May roast nuts ahead of time at 350 degrees for 10 minutes.)

  1. Put a serving platter in a warm oven.
  2. Melt 1/2 tbsp of butter in a small saucepan over medium heat.  Add ginger, apple, curry powder, and honey; sauté until fruit is soft; stir frequently. Remove from heat, add yogurt immediately, season to taste with salt.  Set aside.
  3. Meanwhile peel squash with a sharp knife.  Remove any seeds.  Place flat side of halved squash on counter and cut in 1/4″-wide slices; cut these slices into equal sized strips.  (See above photo.)
  4. In large frying pan, heat 1 1/2 tbsp of butter over med/low heat, until a small piece of squash, which is placed in it, sizzles.  Sauté as many strips in hot butter as will fit in pan; cook for about 4 min per side, or until soft and golden brown. Remove cooked pieces to warm platter and keep in oven.  When this batch is finished, add another 1/2 tbsp of butter to pan and repeat this step, until all the squash is done.
  5. Pour yogurt sauce on hot squash, garnish with optional almond slices, and serve.  Be prepared for joy unspeakable!

Thai Coconut/Lime Flounder

21st Century Foods, Diabetic Friendly Recipes, Entrees, Fish Recipes, Gluten-free Entrees, Healthy Innovations, Salads Leave a comment
Salad with leftover Thai flounder

salad with leftover chilled Thai flounder

This delicious white fish dish resulted from a long-awaited-for marriage, which took place in my church in October.  A feast at my bountiful table was part of my wedding present to our venerated couple.

Our bride Dina was particularly interested in learning how to cook, with ease, for her new groom.  My bright idea was to begin my dinner gift in the kitchen with teaching her how to make the meal.  I prepared all the steps, just like you might see on a cooking show: the ingredients were set out in small individual dishes, along with the corresponding pans and utensils. All was in place for the lesson to flow naturally.

My priceless inheritance from my parents was a gene that “knows” food. Therefore I intuitively conceived this delicious dish, which was specifically geared for her husband’s dietary needs.  An exquisite, ultra simple recipe resulted.

Surprise and hesitancy occurred upon my friends’ arrival, as I informed Dina that she was going to make dinner, under my close direction.  She, being true to form, rolled up her sleeves with courage.  Her nervousness soon dissipated, for the facility of my simple instructions comforted her.  Joy unspeakable resulted: a chef was born! I have observed, as an aside, that this woman approaches all of life’s challenges with this same spirit.

Are you timid about stepping into the unknown, either in or out of the kitchen? May you receive encouragement to advance in faith; start by trying my recipes. They look lengthy at times, but are effortless!  The cause for this seeming protractedness is my inclusion of practical details, which make food preparation easy and enjoyable.  You’ll sense that you are in  cooking school, when you use my receipts, as I teach at every point.  Rest assured-I will educate you for the joy of cooking.

My favorite way to serve this smooth flounder, with its slight bite, is over a good pasta (however I used rice for my newly weds); either will bless the taste buds. Also, cold leftovers of this fish top off a salad superbly.

This feast pleased Dina and Dale; and me as well!

Thai coconut lime flounder dinner

Thai coconut/lime flounder dinner

Thai Coconut/Lime Flounder  Yields: 4 servings.  Total prep time: 40 minutes.

Note: flounders closely relate to soles; thus, you may substitute any sole here (also see Parmesan Dover Sole, 2017/03/27).

1 tsp coconut oil  (Other oils will do, but coconut is best for flavor and quality here.)

1 med yellow onion, halved at the core, and cut in even 1/8 inch slices

1 lime, juiced

7 oz Extra Thick Coconut Cream, or half of a 14 oz can  (This is available at Trader Joe’s.)

3/4 tsp dried, crushed red pepper  (Save spice jars and refill yearly with fresh, inexpensive “bulk’ spices.)

1/4 tsp salt

4 fillets of flounder, approximately 1 pound  (Wild-caught is best; may substitute a pound of sole, which is a close relative to flounder.)

Steamed rice or pasta, regular or gluten-free

  1. beginning stages of caramelization

    Start cooking rice, according to directions on package.  If using pasta, begin boiling water in a big pot; to which you add 2 tsp salt and 2 tbsp oil-any kind of oil will do.

  2. Place 4 individual dinner plates in oven; set the temperature on warm.
  3. Heat oil in a large sauté pan over med/low heat; stir in onions well; caramelize, by stirring every several minutes until they start to turn color (see photo); then, stir every minute until dark brown (see photo below); watch carefully while going to next steps.  (Do not crowd pan with onions, or they will sweat, taking much longer to cook.)
  4. Meanwhile roll lime on counter; press down hard with your hand, until the meat of the fruit is broken down and softened; juice lime; set aside.
  5. Place whole can of coconut oil in a small storage container; be sure first to gently stir milk and cream together thoroughly in can (this prevents a mess when emptying the can).
  6. Add half of the coconut cream (7 oz), lime, red pepper, and salt to caramelized onions.  Stir well and slowly bring to a soft boil over medium heat.  If preparing for guests, you may choose at this point, to set aside coconut/onion mixture and heat it 15 minutes before serving.  If you are waiting, be sure to have the plates warm, rice cooked, or water boiling when you start to cook the flounder.  (Note: you can freeze leftover coconut cream, or use within a week.)

  7. caramelized onions approaching finish

    Start cooking pasta in boiling water about 10 minutes before dinner time. Boil until it is al dente, about 7 minutes, do not over cook. Drain and place on heated dinner plates when done.

  8. Meanwhile add two fillets of flounder (more if using smaller sole) to hot coconut cream/onion mixture, which has been heated over medium temperature.  Poach briefly on each side, only until color in center is opaque.  Do not overcook.  Remove to heated dinner plates, on which you have placed pasta or rice.  Repeat this step with the remaining fillets.  Cover with sauce.
  9. Serve it forth!

Lemon/Spinach Chicken or Ahi Tuna

21st Century Foods, Benefits of Health-Giving Salt, Chicken Recipes, Entrees, Fish Recipes, Healthy Innovations Leave a comment
Lemon spinach chicken

lemon/spinach chicken

Back to cooking with greens with another delightful dish!  This simple spinach recipe utilizes the bounty of my friend’s fall garden.  She replants her leafy vegetables mid-August for a late harvest, with which I am blessed. However one 10-12 oz bag of fresh spinach will do, if you are buying it.

This recipe is high in protein and iron. It has vitamin C as well, which increases the absorption of dietary iron according to the Mayo Clinic.  They recommend using any of the following for this purpose: broccoli, grapefruit, kiwi, leafy greens, melons, oranges, peppers, strawberries, tangerines, or tomatoes.  Lemon juice and tomatoes were my inspiration here.

It is important to use coconut or avocado oil, as olive oil produces carcinogens, when heated to high temperatures.

I always use Real Salt or Himalayan salt, which have all the necessary minerals. Other salts (including white sea salt) don’t have these essential nutrients.  High quality salt, which is pink in color, and electrolytes are both necessary for good health.  You will notice a stabilization of your emotions, when these are balanced in your system.  Arbonne sells excellent electrolyte powder at a reasonable price, especially when you consider the cost of coconut or vitamin waters and Gatorade.  The caliber of Arbonne’s electrolytes far exceeds that of these drinks!

The first time I served my lemon/spinach creation was for a couple from my church.  His mother had just passed and we were celebrating her life with utter joy!  There were jocund accounts of her life’s victories, as well pictures of her holy marriage in the 1940’s.  The Spirit of God moved during our festive fellowship.

I used ahi tuna steaks that night in this recipe, instead of the chicken tenderloins. Either version is powerfully good.  Note: be extra careful not to overcook the meat or fish.

Enjoy perfect simplicity here!

Lemon Spinach Chicken   Yields: 4 servings.  (Note: may substitute ahi tuna steaks.)

3 tbsp of oil  (Coconut or avocado oil is best.)

1 large yellow onion, halved and thinly sliced

2 medium lemons, squeezed

12-16 chicken tenderloins, thawed  (Natural ones are available at Trader’s inexpensively, or you may substitute 4-6 ounce ahi tuna steaks.)

Salt and pepper to taste  (Real Salt is best, available in the health section at local supermarkets)

2 medium/large tomatoes, chopped

4 cloves of garlic, chopped  (For a change, I used elephant garlic which is milder; if using this, double the amount.)

10-12 ounces of fresh spinach

Steamed brown rice  (Basmati rice from Trader’s is my favorite.)

  1. Heat 1 ½ tbsp oil in a large frying pan over medium heat.  Add small piece of onion; when it sizzles, add the remaining onion.  Carmelize onion (cook until dark brown).  Set aside in a large bowl.
  2. Meanwhile roll lemons on counter, pushing down hard with your hand, to loosen the juices inside.  Squeeze lemons. Set aside.
  3. Melt remaining oil in frying pan over medium heat.  Pat thawed tenderloins or tuna, somewhat dry, by using paper towels.  (A little moisture will help the adhesion of seasonings.)  Be sure to salt and pepper raw meat/fish generously.  Cook chicken tenderloins or tuna, in hot oil, in batches if necessary.  Cut tenderloins into bite-size pieces with spatula.  Cook only until very pink inside.  DO NOT OVERCOOK!  (The inner meat of the tuna or chicken should be almost red, as it will cook more later.)  Place pieces in the bowl with onions as each is done.  Watch very carefully, as not to overcook.  Leave fond (pan drippings) in pan.
  4. Add tomatoes and garlic to hot frying pan and cook over medium heat for 10 minutes, or until soft and chunky.  Deglaze the pan (scrape fond off bottom with a heat-resistant spatula or wooden spoon), while tomatoes are cooking.  Note: there is an abundance of flavor in fond.
  5. Add half the spinach to hot sauce; stir well, by distributing the tomatoes over greens.  Repeat step with rest of spinach; cook briefly, or just until leaves are slightly limp.
  6. Place meat or tuna, onions, and lemon juice in frying pan with spinach/tomatoes.  Stir well.  Cook mixture just until hot.  Do not overcook the meat/fish.
  7. Adjust seasonings.
  8. Serve with steamed brown rice.  So delicious!

Curried Pineapple Ahi Tuna

21st Century Foods, Ahi Tuna Recipes, Carrot Recipes, Curry Recipes, Entrees, Fish Recipes, Gluten-free Entrees, Healthy Innovations, History of My Culinary Inheritance Leave a comment
Curried pineapple ahi tuna

curried pineapple ahi tuna

I had a fresh pineapple crying out to be used and a dinner guest about to arrive. This easy, outstanding dish resulted that tantalized my company. The sauce may be prepared ahead of time; you may cook the tuna just prior to serving it.

Nearly every person in my family (parents, siblings, nieces, and nephews) possesses this gift of developing imaginative, delicious recipes. Many are, or have been, professional chefs.  My brother Paul and sister Maureen were the backbone of inspiration behind my family’s restaurant high in the Rocky Mountains, at the east entrance to Glacier National Park in Montana.  This establishment belonged to my family for just over 50 years; it was famous in its day for its cherished food.  Paul and Maureen brought their polished innovations to our eatery.

My sister has taught me so much about cooking with optimum health benefits.   She is a master at creating beautiful foods that nourish body and soul.  I am so indebted to her for her nutritive excellence in my skills.

Intuitive wisdom about the preparation of ailments is in my family’s genes. It’s my fundamental inheritance:  I just know how to cook. My “formal” training in this endeavor is limited to one day, as a visitor, at Cordon Blue Cooking School in Paris, France.  The lesson was taught in French, of which I understood very little, but the dishes looked, smelled, and tasted glorious!  Note: I am the only one in my clan that applied higher education in food history to our joy of cooking.

Curried Pineapple Ahi Tuna  Simple and superb!  Yields: 4 servings.  Total prep time: 1 1/4 hr.

1 1/2 tbsp oil  (Coconut or avocado oil is best, as olive oil is carcinogenic when heated to high temperatures.)

1 med yellow onion, halved and thinly sliced

3 lg carrots, thinly sliced at a diagonal

10 oz frozen broccoli florettes, partially thawed  (Trader Joe’s has a good buy on organic.)

2 tbsp butter

4 tbsp flour

1-15 oz can of chicken, vegetable, or fish broth

2 c of fresh pineapple, cut in small pieces  (May substitute well-drained, canned crushed pineapple.)

4 ahi tuna steaks

salt and pepper to taste  (Himalayan, pink, or Real Salt is critical for optimum health; an inexpensive fine grind Himalayan salt is available at Costco.)

Brown rice, cooked according to directions on package

  1. Caramelize onions, by melting 1/2 tsp of coconut oil in a large frying pan, over medium heat.  When a small piece sizzles in oil, add rest of onion.  Reduce heat to med/low; stir every several minutes until onions begin turning in color; then, stir every minute until they are a dark brown.
  2. Heat remaining coconut oil in another pan; add carrots and broccoli and cook until tender. When done, add cooked onions.
  3. Melt butter in a medium saucepan. Add flour. Whisk and cook over a medium heat for 30 seconds. Slowly add broth, whisking well with each addition. Cook until thickened, stirring with whisk. Add pineapple (sauce will get runny with fruit.) Cook, whisking, until thickened again-it won’t be quite as thick.  Add to vegetables in the large frying pan. Season to taste with salt and pepper.
  4. May set aside at this point and finish, by cooking tuna, just before serving.
  5. Wash tuna steaks and pat dry. Salt and pepper generously.
  6. Place steaks in hot sauce mixture and poach. DO NOT OVERCOOK.
  7. Serve with rice.