2022 Recipe Calendar 28 pages

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WASABI HONEY TERIYAKI GRILLED CHICKEN THIGHS INGREDIENTS  2 tsps (10mL) wasabi powder  2 tsps (10mL) freshly squeezed lemon juice  1 oz. (30mL) sake  1/2 cup (125mL) honey  1 tbsp (15mL) soy sauce  3 tbsps (45mL) hoisin sauce  1 tsp (5mL) prepared horseradish, drained of excess moisture  1 tsp (5mL) minced ginger  1 green onion, minced  12 boneless skinless chicken thighs  Kosher salt and freshly ground black pepper to taste  Pinch of cinnamon  1/4 cup (60mL) crushed wasabi peas  1 tsp. (5mL) toasted sesame seeds  1 tbsp. (15mL) chopped fresh cilantro

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INSTRUCTIONS 1. Place the wasabi powder into a small bowl and drizzle with the lemon juice and sake. Stir in honey, soy sauce, hoisin sauce, horseradish, ginger and green onion.

2. Season both sides of the thighs with kosher salt, black pepper and a pinch of cinnamon.

3. Grill the thighs for 6-8 minutes on one side, turn the thighs over and begin to baste with the wasabi honey baste. Continue to cook for another 6-8 minutes, basting with the sauce until fully cooked, minimum internal temperature of 160 degrees.

4. Sprinkle with crushed wasabi peas, toasted sesame seeds and fresh cilantro. Serve immediately.

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January 2022

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Crispy Waffles & Fresh Berries

INGREDIENTS • Waffles • 2 large eggs • 1 1/2 cups milk (or unsweetened almond milk) • 2 tbsps honey • 3 tbsps avocado oil or extra-virgin olive oil • 1 tsp vanilla • 1/2 tsp baking powder • 1/4 tsp salt • 2 cups whole wheat flour (or white flour) • 2 cups fresh blueberries • 2 cups fresh raspberries • 2 dark chocolate squares, melted to drizzle over waffles, if desired • Mint for garnish DIRECTIONS  I n a large mixing bowl, add eggs and lightly beat.  Add milk, oil, vanilla, baking powder and salt.

Combine all ingredients with a whisk.  Add flour and mix well. P reheat nonstick waffle maker or lightly spray if needed. Use 1/3 cup of batter to make small, thin waffles with a good crisp on the outside.  Layer

waffles with berries. Garnish with mint.

Drizzle with melted chocolate if desired.

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february 2022

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Hawaiian POKE BOWLS POKE MEANS “TO SLICE OR CUT” IN HAWAIIAN AND REFERS TO CHUNKS OF RAW, MARINATED FISH—USUALLY TUNA—WHICH IS THEN TOSSED OVER RICE AND TOPPED WITH VEGETABLES AND UMAMI-PACKED SAUCES. RICE: Most bowls start with a base layer of jasmine rice, brown rice or bamboo rice, which has a green tint. Some eateries offer low-carb options like zucchini noodles and kelp salad. The option to be as healthy as you want is part of the appeal of poke bowls.

FISH: Sushi-grade fish is the star ingredient, most commonly raw yellowfin (ahi) tuna.

But you can choose between several fish, including salmon and snapper. If raw fish isn’t your thing, look for options like tofu or cooked crab.

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SEASONINGS: The cubes of fish are mixed with scallions, sesame seeds and flakes of pink sea salt to enhance the flavor.

DRESSING: Salty sauces often made with soy sauce, shoyu, ponzu or even spicy black-bean paste highlight the fatty fish.

Classic shoyu sauce is made of soy sauce, sesame oil, rice vinegar, mirin and a little fresh lemon juice.

VEGETABLES: Toppings like avocado, shaved onion, seaweed and crispy garlic add flavor and crunch. Adding avocado adds a creaminess, a sweetness. Adding crispy onion adds a nice crunch.

HOT SAUCE: The Japanese red chili mixture togarashi adds heat; wasabi is also a popular option.

So what are you waiting for? Give the trend a try—chopsticks optional.

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march 2022

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KETO EASTER MORNING ASPARAGUS FRITTATA

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INGREDIENTS • 2 tbsps olive oil • 1/2 cup green onions, diced • 1 lb thin asparagus spears, tough ends snapped off and spears chopped into bite sized pieces • 6 large eggs • 3/4 cup ricotta cheese • 2 oz soft goat cheese (or cream cheese), crumbled • 1/2 tsp salt • Ground black pepper to taste DIRECTIONS  Set oven to broil. Heat cast iron skillet over medium heat and add olive oil. Be sure to coat both the bottom and the sides of the pan with the oil.  Add diced green onions and cook until soft (about 5 minutes), stirring occasionally  Add chopped asparagus and continue to cook for another 5 minutes.  Crack the eggs into a large mixing bowl and add the ricotta cheese, salt and pepper. Whisk together well.  Turn the stove down to medium-low heat. Pour the egg mixture into the cast iron pan. Crumble half the goat cheese (or cream cheese) evenly over the top. Mix everything together gently. Add the rest of the cheese on top.  Cook this gently for about 5-7 minutes, do not mix or stir while it cooks. Cook until the edges are set but the top is still wet and loose.  Transfer the skillet to the broiler and cook for another 3 minutes or so. Keep an eye on it. The top should be cooked and set, and a little golden brown.  Allow it to cool for 5 minutes or so before cutting.  Serve and enjoy. Refrigerate leftovers.

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april 2022

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i r a Tam Chicken

 Ingredients ® 2 tbsps coconut oil ® 2 lbs boneless, skinless chicken thighs, cut into bite sized pieces ® 1/2 tsp fine sea salt ® 1/2 cup chicken bone broth ® 1/3 cup Swerve Confectioners Sugar ® 1/4 cup tomato sauce ® 1/3 cup coconut aminos or wheat-free tamari ® 1 tbsp coconut vinegar or apple cider vinegar ® 3 /4 tsps crushed red pepper flakes ® 1/4 tsp grated fresh ginger ® 1 clove garlic, smashed to a paste ® S callions, sliced on the diagonal, for garnish ® Sesame seeds, for garnish  Directions H eat the oil in a large wok or cast-iron skillet over medium-high heat. Wash and pat chicken dry with a paper towel. Season well on all sides with salt. P lace chicken in the wok and stir-fry on all sides until light golden brown, about 4 minutes.

Remove chicken and set aside. Add the broth, Swerve, tomato sauce, coconut aminos, vinegar, red pepper flakes, ginger, and garlic to the wok and whisk to combine. Simmer until reduced and thickened, about 10 minutes. R eturn chicken to the wok and simmer 5 to 10 minutes, until sauce is thickened and chicken is warmed through. Garnish with scallions and sesame seeds and serve over fried rice, if desired.  S tore in an airtight container in the refrigerator for up to 4 days. To reheat, place in a lightly greased skillet over medium heat for 5 minutes, stirring occasionally, or until heated through.

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may 2022

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Sizzling SUMMER ONION PEPPER AND BEEF KEBABS

NOTHING SAYS SUMMER QUITE LIKE A BACKYARD BARBECUE WITH FAMILY AND FRIENDS! YOUR GUESTS WILL LOVE THESE DELICIOUS AND EASY TERIYAKI KEBABS. LOADED WITH FRESH ONIONS, PEPPERS, AND LEAN MEAT (OR WHATEVER PROTEIN YOU CHOOSE, CHICKEN, SHRIMP, OR LAMB), THESE WON’T LAST LONG! INGREDIENTS Teriyaki marinade 1 /2 tsp minced garlic 1 tsp fresh minced ginger 1 tbsp sugar 1 /3 cup soy sauce 1 1/2 lbs lean meat cut into 1-inch chunks 1 large red onion 1 large red pepper 1 large green pepper Lettuce garnish (if desired) INSTRUCTIONS P repare marinade and add meat cubes. Let sit for 1 hour.  I f using wooden skewers, soak for 30 minutes before use. This will help to prevent the sticks from burning while grilling. C ut onions and peppers into 1-inch pieces. A lternate threading onions, peppers and meat onto skewers.  S et grill to high; kebabs will cook quickly and have a good sear. G rill for 8 minutes for medium rare or until desired degree of doneness.

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June2022

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A PARFAIT IS A SEMI-FROZEN FRENCH DESSERT CONSISTING OF ICE CREAM LAYERED BETWEEN BERRIES AND SOMETIMES GRANOLA. OUR HEALTHIER VERSION OF THE PARFAIT HAS GREEK YOGURT INSTEAD OF ICE CREAM. DONE CORRECTLY, IF YOU FREEZE THIS PARFAIT,YOU MAY HAVE A HARD TIME TELLING THE DIFFERENCE. THIS PARFAIT ALSO SUBSTITUTES THE GRANOLA FOR GELATIN FOR A PATRIOTIC PICNIC THEME. INGREDIENTS 1 box of flavored sugar free gelatin 2 cups plain Greek yogurt 4 tbsps honey or 2 tbsps Madagascar Vanilla Berries­—the freshest berries you can find. It doesn’t matter if its blueberries, raspberries, blackberries, strawberries or all.

Mint leaves for garnish DIRECTIONS M ake the gelatin and divide among your individual containers. If you are taking these to a picnic, use plastic 5-ounce cups. Depending on the size of your container, fill about an inch.  Place in the refrigerator to set. M ix yogurt and honey, one tablespoon at a time. Taste between additions. You don’t want to get it too sweet, so you may require less honey for your taste.  I f you are using vanilla, use only high quality pure vanilla extract – not imitation vanilla. Again, taste after each tablespoon for your desired sweetness. Y ou can use both vanilla and honey if you cut each portion in half and taste between additions. O nce the gelatin is set, remove cups from refrigerator, divide yogurt among the cups and top with berries and mint.

y r r e B Parfait

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July 2022

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INGREDIENTS • 3 large oranges • 2 Gala apples • 1 cup fresh carrot juice (about 5 carrots) • 2 tbsps freshly grated ginger • 1/2 cup ice DIRECTIONS  Wash the apples and carrots.  Core and chop the apple.  Cut oranges in half.

APPLE ZINGER

 In a juicer, juice the carrots.  Squeeze the juice from the oranges.  Then grate the ginger.  Pour all prepared ingredients into a high-powered blender. Blend on high

SMOOTHIE

for 1 minute or until smooth.  Enjoy!

GARNISH For healthy munching, garnish with 3 apple slices.

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august 2022

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INGREDIENTS  3 tbsps olive oil  1 onion, diced  1 carrot, peeled and diced  1 red bell pepper, seeded and diced  4 garlic gloves, minced  1 tbsp tomato paste  1 1/2 tsps ground cumin  1 1/2 tsps ground coriander  1/4 tsp cayenne or red pepper flakes  1/2 tsp salt  1/2 tsp black pepper  1 bay leaf  1 quart vegetable stock  1 1/2 cups green or red lentils  2 cups water, as needed  2 cups fresh spinach  1/4 cup chopped cilantro  1 lemon or lime, juiced DIRECTIONS  In a large cast iron or ceramic pot, heat olive oil on medium high until shimmering. Add onion, pepper and carrots. Cook until onions begin to turn golden brown. Add garlic and cook for additional 2 minutes, stirring frequently.

Add spices, tomato paste and flour. Cook until fragrant.  Add vegetable stock to mixture and continue stirring until liquid comes to a boil and paste is incorporated.

Add lentils to liquid and cook on high heat for 5 minutes.

Lower to simmer, place lid on and cook for 20 minutes, or until lentils are tender.  Add spinach, cilantro and citrus juice. Cook until spinach is tender. Add water to the soup as needed to reach desired consistency. Season to taste and enjoy.

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SPINACH & LENTIL SOUP

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september 2022

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INGREDIENTS •1 cup oat flour •1 cup cacao powder • 2/3 cup coconut sugar • 2 tsps baking powder • 1/2 tsp salt • 2 eggs • 6 ounces unsweetened chocolate • 1 cup milk • 3/4 cup pumpkin puree • 1 tsp Madagascar vanilla ICING • 1/2 cup pumpkin puree • 1/2 cup Greek yogurt • 2 tbsps cornstarch • 2 tbsps coconut sugar • 2 tsps pumpkin pie spice • Orange food color paste

CHOCOLATE PUMPKIN SPIDER CUPCAKES

DIRECTIONS 1. Mix all the icing ingredients together until you have a smooth consistency. Add food coloring until you have the desired orange color.

2. Preheat oven to 350 degrees Fahrenheit.

3. Melt unsweetened chocolate in microwave on 50% power.

4. In a large bowl, combine oat flour, cacao powder, coconut sugar, baking powder and salt. Whisk until no clumps remain.

5. In a small bowl, combine pumpkin, milk, eggs and vanilla. Mix until all ingredients are combined.

6. Add wet ingredients to the dry ingredients with the melted chocolate. Stir to combine.

7. Fill cupcake liners 3/4 full. Do not over-fill.

8. Bake for 25-30 minutes at 350 degrees Fahrenheit.

9. Remove from the oven and cool before decorating.

10. Place cupcakes in decorator black papers.

11. Pipe icing in swirl motion and top with plastic spiders.

12. Serve and enjoy!

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october 2022

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Crispy Roasted Duck INGREDIENTS FOR GLAZE: • 1/3 cup brown sugar • 1/2 cup fresh orange juice • 2 tbsps apple cider vinegar • 2 sprigs thyme • 1 sprig rosemary Cook sugar in heavy saucepan until it begins to melt. Keep stirring until it becomes a smooth caramel. Add orange juice and vinegar slowly with caution, as mixture may bubble and sugar may harden. Cook on medium heat, stirring for several minutes until caramel is dissolved in mixture. Add herbs for final minutes of cooking then set aside.

Before serving, warm sauce if necessary and remove herbs.

FOR DUCK: • 1 whole duck (5-6 lbs)

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WITH ORANGE GLAZE

•C oarse salt and fresh cracked pepper • 2 oranges, sliced and seeded • 8 cloves peeled garlic • 1 onion, sliced • 1 carrot, peeled and sliced • 2 sprigs fresh rosemary • 2 sprigs fresh thyme • 1/2 cup orange liqueur • 1/2 cup water or stock DIRECTIONS • Preheat oven to 475. Rinse duck in cold water and pat dry. Using kitchen shears, trim excess fat off bird near base of neck and rear cavity. Clip wing tips off and set aside with neck bone. Prick duck skin with sharp fork all over, being careful not to make an incision into the meat. Paint duck with orange liqueur. Rest for 10 minutes. Season inside and outside of duck with salt and pepper.

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• Place rack in roasting pan. Place half of vegetables and herbs, neck bone, wing tips and one sliced orange at base of pan. Pour ½ c water or stock into pan. Place whole duck breast side up on roasting rack. Fill cavity with remaining vegetables, herbs and orange slices. Score breast fat in crosshatch pattern without cutting into flesh. Place on middle oven rack and cook 30 minutes.

• Remove entire pan from oven. Place in safe spot. Tilt duck to drain juice from cavity into pan. Remove rack with duck and place over sink or towel to catch drippings.

Skim fat off roasting pan liquid with spoon or baster (save fat in container for later use if desired). Place rack with duck back on pan. Lower temperature to 350 and place duck back in oven.

• Cook duck until thermometer placed in

thick part of thigh reaches 165. Remove duck and repeat skimming process. Set oven to high broil and place duck under broiler for 3-5 minutes while checking frequently. Remove duck and let rest for at least 10 minutes. Skin should be golden and crispy.

• Carve duck and serve with orange glaze and chopped fresh rosemary.

• Optional: Reduce 1/2 cup red wine in separate saucepan then strain pan drippings into saucepan. Reduce until thick for a quick sauce au jus. *Chicken can be substituted in recipe by skipping fat scoring step.

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november 2022

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The Best

Christmas Gratin INGREDIENTS • 8 russet potatoes, sliced into 1/4-inch slices • 2 onions, sliced into rings • 1 tsp salt • Finely ground white pepper to taste • 1/4 cup and 2 tbsps butter • 1/4 cup and 2 tbsps all-purpose flour • 4 cups milk • 2-1/2 cups and 1 tbsp shredded cheddar cheese DIRECTIONS • Preheat oven to 400 degrees F. Butter a medium casserole dish.

• Layer 1/2 of the potatoes onto bottom of the prepared casserole dish. Top with the onion slices and add the remaining potatoes. Season with salt and pepper to taste.

• In a medium-size saucepan, melt butter over medium heat. Mix in the flour and salt, stirring constantly with a whisk for one minute. Stir in milk. Cook until mixture has thickened. Stir in cheese all at once, and continue stirring until melted, about 30 to 60 seconds. Pour cheese over the potatoes and cover the dish with aluminum foil.

• Bake 1 & 1/2 hours.

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december 2022

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CHICKEN CUCUMBER AVOCADO SALAD

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INGREDIENTS 6 boneless, skinless chicken breasts 1 large cucumber, halved lengthwise and sliced into 1/4-inch thick slices 1 bag spring mix 2 avocados peeled, pitted and diced 1 carrot julienned 1/2 cup small broccoli florets 1/2 cup sweet corn (1 ear, slice corn off cob and cook in microwave until tender) 3 tbsps olive oil 3 tbsps lemon juice (or the juice of 2 limes) 1/4 cup cilantro, chopped Salt and pepper to taste Avocado oil spray

INSTRUCTIONS  Spray chicken breast with avocado oil, season with salt and pepper. Cook in air fryer at 390° for 18 minutes. Remove and cool for 30 minutes before slicing. P lace spring mix in a large salad bowl.  Mix olive oil, cilantro, lemon juice and salt and pepper. D rizzle with dressing and toss gently to mix all thoroughly.  Layer other vegetables around bowl.

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2023

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