Category Archives: Healthy Cooking

01Aug 2022

Summer Grilling 2022

by kraaker

Kathryn Raaker makes grilling easy with Circle B Marina’s Kitchen recipes for Coffee Molasses Marinated Pork Chops* (*Please note, the recipe calls for fresh thyme, not dill), and Blackberry Cobbler, Chef Kathryn’s Cucumber Appetizer, Grilled Potatoes, and Sweet Onions, Fresh Watermelon salad, and a fresh Summer Fruit Tart. Our sponsors make this show possible, so please visit Corn Huskers Duck Fat Spray, vaporless cooking with American-made pans from 360 Cookware, and the amazing sustainable pork from Circle B and Marina’s Kitchen (BTW, did you know it is also Keto, Gluten-Free, and Nitrite-Free?) Healthier food for Healthy Grilling.

My recipe for Garlic-free Lemon pepper is below.

Cornhusker Kitchen

I want to thank my sponsors, and if you are interested in their products, please click on their images.

Coffee and Molasses Marinated Pork Chop and Grilled Potatoes an Onios

Coffee-Molasses Marinated Pork Chops

Permission to use Recipe Provided by Circle B Ranch and Marina Kitchen

Ingredients

3/4 cup strongly brewed coffee cooled
1/3 cup molasses
6-7 sprigs fresh thyme
2 Tbsp apple cider vinegar
1 Tbsp Dijon mustard
2 Tbsp minced garlic fresh or jarred -Optional
1/2 tsp ground ginger
1/2 tea lemon pepper seasoning
1/2 tsp salt
4 Circle B Ranch pork chops 1 inch thick, bone-in

Instructions

Start by brewing coffee. You want it strong, but not too bitter as the bitterness will cause the chops to be bitter. Set aside 3/4 cup to be cooling while you whip up the marinade.
Why should you marinate? Four good reasons include enhancing the meat’s flavor, keeping the meat moist and juicy, creating a beautiful, crisp crust on the meat, and improving overall health by reducing unhealthy HCAs (possible carcinogens created when meats are cooked at high temperatures). The next eight ingredients make up part of the marinade, so mix them together before adding the cooled coffee.
Next, and this is very important, do not use all of the marinade for the meat! You will be using a portion to make a glaze to put on right before serving, so don’t use it all or you will have to make more. Simply remove 1/2 cup of the marinade and place it into a zip top bag. Then insert the pork chops, seal the bag and give it a good squish. Place in the fridge (I like to put it in a bowl or pan so that it doesn’t move around too much) for at least two hours. If you can let it go overnight, the flavors get even richer. Place the remaining marinade-that-will-become-a-glaze in a covered container in the fridge until needed.
About twenty minutes before you put your pork chops on the grill, pull out your leftover marinade and place it in a saucepan. You want to cook this on medium heat until it reduces by half, roughly 10-15 minutes. Remove the thyme stems before using. Turn off or keep on low until ready to use.
When it’s grilling time, preheat your grill to medium-high heat. Then use some oil-soaked paper towel to oil your grill a little. I find it helpful to grip the paper towel with tongs to avoid getting burned, setting things on fire and the like. You just don’t want those pork chops getting stuck. Grill 3-4 minutes per side until they reach doneness and an internal temperature that you prefer. Typically, this is 145 degrees for medium rare and 160 degrees for medium. Then place the meat on a plate to rest for approximately five minutes before spooning the glaze over the chops.
If you would prefer to broil instead of grill these delicious chops, broil 4-5 inches from the heat source for 4-5 minutes per side.

Blackberry Cobbler

Blackberry Cobbler

Inspired by Marina’s Kitchen and Southern Living

Ingredients

2 cups fresh blackberries
1 ½ cup sugar
1 cup all-purpose flour
1 cup milk
2 tsp baking powder
1/2 tsp salt
1/2 cup butter melted
1/2 tsp ground cinnamon – optional
Whipped cream or Cool Whip or Vanilla Ice Cream

Instructions

Preheat oven to 375°. Stir together blackberries and sugar in a medium bowl. Let stand 25 minutes or until some liquid is released and sugar turns pink. Whisk together flour and next 3 ingredients in a medium bowl. Stir in melted butter until blended. Spread batter in an ungreased 8-inch square pan. Spoon blackberry mixture over batter; sprinkle with cinnamon. Bake at 375° for 45 to 50 minutes or until bubbly and golden brown. Serve warm with whipped cream. You can also serve this with Vanilla Ice Cream. Enjoy!

Watermelon Salad with Pearl Mozzarella and Blueberries

Kathryn’s Raaker’s Fresh Watermelon Salad

Ingredients

2 cups seedless Watermelon
2 cups fresh Mozzarella pearls I used BelGioioso
¼ cup Goat Cheese or Feta crumbled
¼ cup Fresh Basil green chopped
⅕ cup virgin Olive oil
1 to 2 Tbsp green onions thinly sliced
2 to 3 cups mixed baby greens
½ cup blueberries optional
1 Tbsp Balsamic vinegar Optional

Instructions

Toss together the watermelon, mozzarella, basil, green onion, blueberries, and olive oil. Season with salt and pepper. Serve on a bed of mixed greens or Arugula. Drizzle your favorite Balsamic vinegar on the top and serve.

Kathryn's Cucumber and Cheese Appetizer-web

Kathryn’s Cucumber Appetizer

Servings: 1

Ingredients

4 to 6 Persian or mini English Cucumbers cut in half lengthwise and clean seeds out
8 oz tub Whipped cream cheese you may also use one 8 oz blocks at room temperature
6 Sweet Cherry Tomatoes cut into small pieces.
1 tsp lemon pepper
6 green olives or capers minced (Optional)
1 Tbsp olive juice omit if using capers and use 1 tsp apple cider vinegar
3 Tbsp Fresh dill chopped

Instructions

Clean out seeds with a small spoon.
Combine all the ingrediens, except tomatoes, into a small bowl and whip together until smooth.
After combining mixture put into a small zip lock bag cut off one corner or use a piping bag and pipe into the cucumber boats.
Sprinkle with the diced tomatoes and some fresh dill sprigs. Refrigerate and serve as an appetizer or a snack.

Summer Fruit Tart with Rassberries and Nectarines-web

Summer Fruit Tart

Recipe from the Costco Connection – Author Jeanine Donofrio LoveofLemons .com

Ingredients

Pie Crust

6 oz Graham Craker Crumbs or 9 Graham Crackers
5 Tbsp coconut oil melted
1/3 cup brown sugar
½ tsp sea salt

Filling

2 8 oz cream cheese soften to room temp (You can microwave 30 to 40 seconds to soften)
⅔ cup powdered add another ⅓ cup if necessary
2 to 3 tsp Lemon Zest
1 large lemon juiced, you will need 2 Tbsp lemon juice
2 ripe Nectarines pitted and sliced
1 ½ cups Raspberries
¼ to ⅓ cup cashews raw and unsalted
1 tsp vanilla extract

Instructions

Line the bottom of a 9-inch Tart pan with circular parchment paper use a Tart pan that has removable bottom. To Prepare the crust of I used Graham Cracker Crumbs and I added to that the Coconut oil, brown sugar and cashews, lemon juice or limoncello and salt do this in a food processor just for a 10 to 15 seconds if you are using 9 Graham Crackers then pulse altogether the ingredients.
Press the mixture into prepared pan and using the back of the measuring cup press it firmly onto the bottom and completely up the sides of the tart pan. Freeze for 30 minutes. Prepare the filling: In a high-speed blender, combine the cream cheese, powdered sugar, cashews, lemon juice or limoncello, zest and vanilla extract; blend until creamy. Spread the filling onto the crust. Refrigerate the tart overnight. Top with nectarines and raspberries’ and serve. 8 Servings

Kathryn's Garlic-Free Lemon Pepper

Kathryn’s Garlic-Free Lemon Pepper

Ingredients

½ cup Lemon Zest about 9 small lemons (Only the yellow part of the lemon)
1 tsp onion powder
2 ½ Tbsp Ground Black Pepper Fresh ground is best.
1 tsp Turmeric optional
1 tsp Coriander optional
1 tsp Ground Himalayan or Kosher salt (NuSalt is a good alternative if you are on low salt diet)

Instructions

Zest 9 lemons on a cookie sheet lined with parchment paper. Spread out the zest with a fork then put in a 170-degree (or the warm setting) pre heated oven for about 30 minutes. Let it cool completely and then add all ingredients together and put it in an airtight container.

Freeze Those Lemons

Remember to save those lemons! Just pop them into a freezer bag and when you are ready to use one, just thaw it in the refrigerator the day before. Then juice as normal. Great way to preserve any citrus when they are in season.

03Feb 2022

Valentine’s Day 2022

by kraaker ⋅ Leave a Comment

Valentine's Day

In this episode of “The Chef, You, and I,” Kathryn gives you ideas for a special Valentine’s Day menu. Recipes include Tomato Mozzarella Appetizer, Sausage stuffed Mushrooms, and Marinated Pork Chops with Lemon Pimento Asparagus. Kathryn prepares a light Angel Food dessert with Strawberries and Raspberries for dessert.

Tomato and Mozarello Salad

Kathryn’s Tomato and Mozzarella Appetizer

Ingredients

1 Lg Heritage Tomato cut into 1/4-inch slices
8 oz fresh mozzarella cheese cut into 1/4-inch slices
2 Tbsp Extra Virgin Olive Oil*
2 Tbsp balsamic vinegar
4 to 6 Leaf Lettuce Pieces butter is good, but any leafy lettuce is okay.
2 Tbsp fresh basil leaves chopped
Freshly ground pepper

Instructions

Arrange the Lettuce in an outer circle around a Round Dinner Plate. Arrange a slice of Mozzarella Cheese in Center of the plate and starting from the top of lettuce leaf add slice of cheese then add slice of tomato alternating cheese and then tomato slice do this until you reach the other side of the plate. Mix Lemon Olive oil and Balsamic Vinegar and pour over the tomato and mozzarella cheese. Finally, sprinkle the chopped Basil leaves on each slice of tomato and cheese. Serve as an appetizer or as a side dish with the main meal.

Notes

*Note: Extra Virgin Lemon Olive Oil is a nice substitute

Stuffed Mushrooms

Kathryn’s Stuffed Mushrooms

Ingredients

4 to 8 Lg Button Mushrooms
8 oz Ground Pork Sausage I used Circle B Ranch Pork
2 Tbsp olive oil
1/2 sm onion diced
2 to 3 Tbsp Fresh Basil and Parsley Chopped
½ cup Philadelphia Garden Cream Cheese
½ cup Panko Crumbs
½ cup shredded Parmesan
Ground Kosher Salt and Ground Peppercorns to taste

Instructions

Preheat oven to 375 degrees F.
Clean mushroom caps: Remove stems from mushrooms and use a spoon to scrape out the gills. Arrange mushroom caps on a baking sheet, brush with olive oil and season with salt and pepper. Set aside.
In a sauté pan over medium heat, brown the sausage. Remove from pan. Add 1 tablespoon olive oil. When hot, add the onions season with salt and pepper. Add all ingredients fresh parsley and basil, sauté for 30 seconds. Add the Add the sausage back into the pan, stir. Simmer for at least 10 minutes to let flavors combine.
Spoon sausage mixture into the mushrooms, top with shredded cheese. Bake for 15 minutes, or until cheese is melted and mushrooms are tender. Finish under the broiler for 1-2 minutes to brown cheese, if desired.

Asparagus and Pok Chop

MARINA’S PORK MARINADE WITH MARINA’S CRANBERRY CHUTNEY

PERMISSSION WAS GIVEN TO USE MARINA’S RECIPES ON OUR TV SHOWS AND ON OUR WEB SITE

Ingredients

1 sm onion diced
2 Circle B Ranch Pork Chops
2 Tbsp Peach Apricot Marmalade
2 Tbsp Marina’s Cranberry Chutney
2 Tbsp low salt soy sauce
1 piece ginger diced
2 Tbsp white wine should be one you would drink
1 Tbsp Dijon Mustard
1/4 cup Olive Oil
Salt and pepper to taste

Instructions

Whisk all ingredients together and add salt and pepper. Pierce the Pork Chops with a fork then put the pork chops in a plastic bag. Pour the marinade into the bag and squish around so that it is fully incorporated into the meat. Marinade Pork chops for 1 hour or longer, Preheat the Oven to 375 Degrees. Take the Pork Chops out of Marinade and Pat Dry Then heat the Frying Pan up and Seare Meat on Both sides. Put the Pork Chops in a greased Pan I Added a little of the Marinade which I poured over the meat. Place in the pre-heated oven until the read thermometer reads 140 to 145 degrees. Place on Platter and Garnish.

Asparagus and Pok Chop

Kathryn’s Lemon Balsamic Asparagus

Ingredients

1 Bundle Fresh Asparagus Trim tough ends
¼ cup Balsamic Vinegar
¼ cup Lemon Olive oil* see note
2 Tbsp lemon Juice
7 oz jar chopped pimento
Salt and Pepper to Taste

Instructions

Pre-Heat oven to 400 degrees. Clean asparagus and snap tough ends off. Lay asparagus onto the Cookie sheet sprayed with non stick cooking spray (I used Corn Huskers Gourmet Duck Fat Spray).
Mix all the Balsamic Vinegar, Lemon Oil, and Lemon juice in a small jar (or bowl) and pour over the Asparagus. Next, sprinkle the pimentos over the asparagus.
Bake at 400 Degrees for 10 minutes.

Notes

*note: If you don’t have lemon olive oil, grate the lemon before juicing and add to the oil/vinegar mix.

Valentine Dessert

Light Angel Food dessert with Strawberries and Raspberries

Ingredients

4 to 8 Strawberries sliced (leave two strawberries whole for topper)
8 oz Raspberries
Angel Food Cake I used a store bought
8 oz carton of Light Cool Whip

Instructions

First, break up two slices of Angel Food cake into small pieces. Next, put a couple of tablespoons of Cool whip into the bottom of the dish. The next layer is slices of strawberries and a few raspberries followed by some of the Angel Food cake on top. Repeat. For the final layer, add a thin layer of cool whip and in the middle place the whole Strawberry.

30Nov 2021

Vegetarian Recipes II

by kraaker ⋅ Leave a Comment

Kathryn and Marty-Vegetarian Cooking II

I love cooking with my friend, Marty Schultz and this time on The Chef, You and I, we will be preparing some of her favorite recipes.

Puff Pastry Veggie Crown

Ingredients

3 Zucchini
12 oz Campari Tomatoes Sliced or quartered
8 oz Feta Cheese
2 eggs
8 oz Pine nuts

Instructions

Cut Pastry Sheet into Large Circle slicing six three-inch cuts from the center of the circle outwards makes star shape. Brush Egg wash over entire pastry circle. Cut Zucchini into long ribbons. Cut mi nature to mates in half, arrange zucchini ribbons on the outside of the pastry circle place tomatoes around the ribbons crumble feta cheese around the zucchini and tomatoes, sprinkle pine nuts also and then fold over each triangle to end of Puff Pastry brush triangle with egg wash. Bake at 400F 15 minutes or until golden brown.

Potato Soup

Ingredients

1 Large onion diced
1/2 cup carrots sliced thin
1 lb bacon chopped
2 Stalks celery finely diced
3 cloves garlic minced
8 russet potatoes peeled and cubed
4 cups chicken broth Make sure potatoes are completely covered
3 Tbsp butter
3 Tbsp flour
1 cup heavy cream or half and half
1 tsp dried tarragon
1/3 cup kale can use frozen thawed Kale as well stems remove and chopped fine
Salt and pepper to taste

Instructions

Cook the bacon in a dutch oven until done. Remove the bacon, drain off all but 1/4 cup of the bacon grease. Cook celery, carrot and onion in the 1/4 cup bacon grease until soft. Stir in the minced garlic, cook for 1 minute more. Add cubed potatoes, toss to coat. Saute the potatoes 3 or 4 minutes. Place the fried bacon back in the pan. Add enough chicken broth to the pan to cover the potatoes, cover and simmer until potatoes are tender.
In a heavy duty saucepan, melt the butter over medium heat, whisk in the flour, cook and whisk the mixture for 2 minutes to remove the flour taste. While still whisking add the cream in a slow stream to the flour mixture. Cook and whisk until mixture thickens, add the Tarragon and Kale to the pot. Stir the cream mixture into the potato mixture. Season with salt and pepper to your liking.

Notes

Inspired by Bunny’s Warm Oven Recipe

Apple Turnovers

Marty’s Puff Pastry Apple Turnovers

Permission Granted to use the Recipe

Ingredients

5 medium Granny Smith Apples cut into small pieces
1 sheet Puff Pastry
1 cup Sugar
2 eggs
Cinnamon to taste

Instructions

Peel apples and chop into small pieces mix Cinnamon with sugar
Combine apples with sugar mix. Cut Pastry Sheets into 9 equal pieces
In the middle of each square place apple mixture fold over forming a little pocket place on parchment paper. Wisk the eggs brush each pocket with egg mixture Bake at 415F -15 minutes or until golden Brown. Let Cool dust with Powered Sugar and serve.

03Mar 2021

Kathryn’s Sandwiches

by kraaker ⋅ Leave a Comment

Showcasing products from Mountain Waffles and SkipKenny BBQ, Kathryn makes some sandwiches sure to please most palettes.

Chicken Avocado Wafflewich

Chicken Avocado Wafflewich

This recipe comes from Mountain Waffle Company and they get a lot of “thank you’s” with this Wafflewich because it is simple and simply delicious. Between two warm Mountain Waffle Co., Liege Butter Waffles is a breaded chicken cutlet with lettuce and tomato. A spread of honey mustard is the perfect condiment. Get a bit healthy and add some slices of avocado or add some cheddar cheese (or make it even bolder with a schmear of Pimiento cheese.

Ingredients

Butter Liege Mountain Waffles Heat up before assembly
1 Firm Avocado
1 Tomato
Green Leaf Lettuce
1 lb Boneless Skinless Chicken Strips
Flour
1 Egg whisked
Italian or Panko Breadcrumbs
Canola or Vegetable Oil
Cheddar or Pimiento Cheese Optional
Honey Mustard Optional

Instructions

Chicken Cutlet Preparation

Pound a couple of chicken strips to about 1/4 inch. Dredge in flour, then into an egg bath of beaded eggs, and finally into either Italian bread crumbs or Panko bread crumbs. Heat two tablespoons of canola or vegetable oil to medium-high heat. Fry the cutlets in the oil (be sure to cook through, no pink!) and place on paper towel to remove excess oil. If you are going to use cheese we like to put it on the cutlet once you turn it over, so the cheese softens and melts. Then just put it together and enjoy!

Kathryn’s Favorite Chicken Salad

Ingredients

Chicken Salad

2 cups cooked chicken (diced, I used a Roasted Chicken from the store
2 small Gala apples peeled and diced
3 stems celery Diced
1/4 cup raisins
¼ cup pecans chopped
1 dash salt, pepper, Dried Parsley, onion powder Season to taste
¼ Sweet onion small diced
6 leaves Romaine or Leaf Lettuce for serving

Salad Dressing

¼ cup Apple Cider Vinegar
1/3 cup olive oil
1/8 cup water
1 ½ tsp honey
½ tsp Dijon Mustard

Chicken Salad Sandwich

2 cups cooked chicken diced (I used a rotisserie Chicken)
2 small Gala apples Peeled and diced
3 celery stems diced
1/4 cup raisins
¼ cup pecans chopped
¼ tsp season salt
¼ sweet onion finely diced

Chicken Salad Dressing (Sandwich)

3 Tbsp Mayonaise or Miricle Whip
1 1/2 Tbsp Sweet Pickle Relish

Instructions

Chicken Salad (Over Lettuce)

Combine chicken, apples, celery, raisings, pecans, and onion. Mix well. Season with salt, pepper, parsley, and onion powder. Plate on the lettuce leaves and drizzle with the dressing.

Chicken Salad Dressing

In a mason jar or blender, combine the vinegar, oil, water, honey, and Dijon mustard.

Chicken Salad (For Sandwiches)

Combine chicken, apples, celery, raisings, pecans, and onion. Mix well. Season with salt, pepper, parsley, and onion powder. Mix in the dressing (below) and serve on your favorite bread, rolls, or Mountain Waffles.

Chicken Salad Dressing (For Sandwiches)

Combine Miracle Whip or Mayonnaise, Sweet Pickle Relish and mix until smooth. Pour over chicken mixture.

03Feb 2020

Beef Stew in an Instant Pot

by crinderk ⋅ Leave a Comment

In this show, Kathryn prepares a beef stew using an Instant Pot.

Instant Pot Beef Stew

Kathryn’s Instant Pot Beef Stew

Ingredients

2 lbs Beef Stew Meat (I used a Beef Round roast cut into cubes)
2 Tbsp Olive Oil
1 tsp Salt
1 tsp Pepper
1 tsp Lemon/Pepper Spice
2 Tbsp Worcestershire Sauce
1 Large Onion Chopped
1 16 oz Bag Baby Carrots Cut into Slices (can also use 1 cup of the precut carrots
1 Pound Potatoes Cubed
2 1/2 cups Low-sodium Beef Broth
1 ½ cans diced Tomatoes
3 Tbsp Ketchup or tomato paste
1 1/2-2 cups Red Wine or more beef stock
2 Tbsp Cornstarch
2 Tbsp Water

Instructions

Add the olive oil to the instant pot and turn on the sauté function. When the oil starts to sizzle add the meat and season with the salt, pepper, and spices. Cook the meat until Browned on all sides.
Add the beef broth to the instant pot and use a spoon to scrape the brown bits from the bottom of the pan.
Add the Worcestershire sauce, onion, carrots, potatoes, diced tomatoes, mushrooms, and ketchup. Stir and close the lid and steam valve on the instant pot.
Cook on high pressure for 35 minutes, then allow the pressure to release naturally for 10 minutes before doing a quick release.
Mix the cornstarch and cold water in a small bowl until dissolved. Stir this into the stew until thickened.
Serve with Crusty French Bread delicious

Romaine Salad

Kathryn’s Temecula California Romaine Salad with Dressing

Ingredients

1 medium Red Onion thinly sliced
4 Tbsp Fresh Apple California Balsamic Blanco Vinegar Divided
3 Tbsp Temecula "Just Dress it Olive Oil" or your favorite Extra Virgin Olive Oil
¼ tsp salt
1 ½ tsp Dijon mustard
½ cup Asiago Cheese shredded and divided
3 heads Romaine lettuce Hearts torn
3 Tbsp dried Cranberries

Instructions

In a small bowl toss onion with 2 tablespoons of the Vinegar. Add ¼ tsp of salt let it marinade for at least 15 minutes.
*In a large bowl whisk together remaining oil, mustard and remaining vinegar. Stir ¼ cup of the asiago cheese.
Add Lettuce and gently toss to coat. Drain Onions and sprinkle over salad.
Lastly, add the Dried Cranberries. Serve cold and sprinkle with remaining Asiago cheese.

Notes

*You can also make the dressing in a small jar. Add the ingredients and shake until emulsified.

Persimmon Pudding Cake

Kathryn’s Persimmon Pudding cake

Ingredients

2-3 cups Hachiya persimmon pulp (Puree in blender or food processor
¾ cups sugar
½ cup butter melted
4 eggs
¾ cup 2% Milk
1 ½ tsp vanilla
1 ½ cups flour
1 tsp baking powder
1 tsp baking soda
½ tsp salt
2 12 tsp cinnamon
½ tsp ground nutmeg
1 tsp ground ginger
1 tsp allspice
1 tsp Pumpkin spice
1 cup chopped nuts – *optional if allergies to nuts
3 Tbsp golden raisins use instead of nuts
Whipping cream or ice cream

Instructions

Preheat oven to 400° F. Butter a *9 x 13 cake pan or use cooking spray (I use Pam).
In a large bowl, mix the persimmon pulp, sugar, eggs butter, milk and vanilla. In a separate bowl whisk together the flour, baking powder, baking soda, salt and spices.
Add the dry ingredients to the wet ingredients, a third at a time, until everything is mixed well together. Add the nuts (or the raisins for nut allergies).
Serve with Whipping Cream or Ice Cream

Notes

*Note: If you prefer a thicker cake, you may use a 9-inch square pan but I prefer a thin pudding cake (about 1 inch thick)

06Apr 2019

Lent Recipes with Fr Andrew

by kraaker ⋅ Leave a Comment

In this episode, Kathryn enjoys preparing some recipes for Lent. Join Kathryn and Father Andrew as they prepare a Shrimp Ceviche, Scorched Brussel Sprouts, and Shrimp and Pasta.

Fr Andrew's Shrimp Ceviche

Father Andrew’s Ceviche

This dish is prepared by "cooking" the shrimp in a marinade.

Author: Fr Andrew Umberg

Ingredients

1 lb raw large shrimp peeled and deveined
1/4 cup fresh lemon juice about two lemons
1/4 cup fresh lime juice about 3 limes
1 jalapeno pepper seeds and vein removed, minced
1/2 cup chopped fresh cilantro
1 Tbsp minced garlic
1/4 cup red onion finely chopped
kosher salt and fresh ground pepper
1/4 c Italian Parsley chopped
1/16 tsp Cayenne Pepper
2 Tbsp Virgin Olive Oil
¼ tsp black Pepper

Instructions

First, blister the Jalapeno Pepper either over an open flame or in the oven using the broiler until the skin is blackened. Let it cool in a bowl that is covered with plastic wrap. Once cooled, remove skin and seeds and dice the pepper.
Next, dice the raw Shrimp into the small pieces (about 1/2 inch) and put them in the bowl and add both the lemon and lime juice. Stir in the Jalapeno, garlic, onion, and 1/4 c chopped parsley.
Add the Cayenne Pepper, olive oil, salt, and Black Pepper.
Lastly, chill for about 2-3 hours. Then plate and serve the Ceviche.

Scorched Brussel Sprouts

Chinese Wok Scorched Brussel Sprouts

These scorched Brussel Sprouts are an excellent side dish for meals during Lent or any other time of the year.

Author: Kathryn Raaker

Ingredients

½ large bag Brussel Sprouts
4 tablespoons Peanut oil
2 Jalapeno Peppers (cut and seeded- quarter)
½ Can of Pineapple –chopped
2 Tablespoon of Garlic
1/16 tablespoon Cayenne
½ of the can of juice

Instructions

Cut the knobs off Brussel Sprouts and quarter them.
Next, scald the Jalapeno Peppers in a skillet and then add the Brussel Sprouts.
Add about 1/16 tablespoon of Cayenne Pepper and cook for 4 to 5 minutes
Finally, add Pineapple chunks to the mixture and cook for about 2-3 minutes or until the pineapple is heated through.
Put the mixture into a bowl.

Fr Andrew's Shrimp Pasta

Pasta and Shrimp-Fr Andrew

This is a twist on Father Andrew's Shrimp & Pasta dish.

Course: Main Course

Cuisine: American

Keyword: Lent, Shrimp, Pasta, garlic,

Servings: 6 people

Author: Father Andrew Umberg

Ingredients

1/2 box Rotini pasta
1/2 cup Olive oil
2 tablespoons butter
1 teaspoon sea salt
2 Tbsp Garlic or dried onion Minced
1 pound Fresh Shrimp (peeled and deveined)
¼ tsp Black Pepper (Fresh Ground)
20 Club Crackers Crushed
1 bunch Italian Parsley
Romano Cheese or Parmesan for taste

Instructions

Cook pasta until al dente
Add Olive oil and Butter to a skillet heat it up then add the Garlic, salt the garlic and the add shrimp
Cook the shrimp until it’s a light pink -Make sure the shrimp is done
Add cooked pasta to the shrimp mixture
Chop parsley and add to mixture
Add 20 Club Crackers- smash the crackers into the mixture.
Ready to serve it.
Put the Pasta onto a platter and then add Parmesan Romano Cheese

04Dec 2017

Kidney Friendly Recipes

by kraaker ⋅ Leave a Comment

In this episode, Kathryn is preparing diabetic friendly recipes with chef and patient advocate, Chelest Fuller from NxStage. Some of the recipes are available on the Fresenius Kidney Care website.

Spicy Grilled Pork Chops with Peach Glaze

This recipe is from Fresenius Kidney Care website. (https://www.freseniuskidneycare.com/eating-well/recipes/dinners/spicy-grilled-pork-chops-with-peach-glaze)

Course: Main Dish

Cuisine: American

Servings: 8 servings

Calories: 357kcal

Author: Chef Aaron McCargo, Jr.

Ingredients

8 4 oz center-cut pork chops boneless pork chops
1 cup peach preserves
2 Tbsp cilantro
lime zest of one lime
¼ cup lime juice
1 Tbsp low-sodium soy sauce
1 tsp smoked paprika
2 tsp dried onion flakes
½ tsp red pepper flakes
½ tsp black pepper
¼ cup olive oil

Instructions

Heat grill or switch on electric griddle to high setting.
Mix all ingredients (except pork chops) in small bowl until well incorporated.
Remove a quarter of the mix and set aside and put the remaining marinade in a storage bag with pork chops and marinate for 4 hours (overnight is even better).
Grill pork chops for 6–8 minutes each side.
Glaze one last time before removing from grill and let rest on plates or platter for 7–10 minutes before serving.

Notes

TIP: Save the extra peach glaze and use it to spice up other grilled meats and poultry.

Lemon Chicken and Shell pasta

Lemon Chicken with Sea shell Pasta

Course: Main Dish

Servings: 4 Servings

Ingredients

3 Half Chicken Breasts Pound Flat (between plastic wrap)
1 32 oz box Fat Free no salt Chicken Broth
1/4 cup Cilantro – Fresh –Chopped divided (Optional-substitute Italian/Flat Leaf Parsley)
2 teaspoons Black Pepper
2 Lemons (juiced)
1/2 cup Miniature Seashell Pasta (Medium is a alternative)

Instructions

Cut chicken into small cubes then poach in broth until done.
Add half of the chopped cilantro, lemon juice, pepper to the chicken and broth.
Add the miniature seashells pasta and cook for another 8 to 10 minutes.
If you want to thicken the mixture use 1 tablespoon of cornstarch to some of the liquid about a ½ cup and whisk in a small bowl then add to the chicken mixture and stir it will thicken and then turn off. a
Top with the last of the cilantro and serve.

Mashed Cauliflower

Mashed Cauliflower

Servings: 3 Serving

Ingredients

10 ounces frozen cauliflower
2 tablespoons canola oil or Olive Oil
1/2 large onion sliced – chopped fine
2 tablespoons Non Fat Yogurt
1 teaspoon Fresh Parsley Chopped
1 teaspoon Lemon and Pepper Spice

Instructions

Bring water to a boil in a saucepan. Add cauliflower, reduce heat to medium-low, place a cover on a saucepan, and cook cauliflower until tender, about 10 minutes; drain. Set cauliflower aside to cool for about 5 minutes; transfer to a blender. (We cooked in Microwave for 6 min)
1. Heat oil in a skillet over medium-high heat. Cook and stir onion and in hot oil until tender, 3 to 5 minutes. Set aside to cool for about 5 minutes; add to blender.
2. Pour yogurt into a blender or food processor with cauliflower and onion mixture; blend until smooth. Season with parsley lemon and Pepper to serve.

Collard Greens Sauteed

Sautéed Collard Greens

Course: Side Dish

Ingredients

8 cups fresh collard greens chopped and blanched
2 tablespoons olive oil
1 tablespoon butter unsalted
1/4 cup onions finely diced
1 teaspoon crushed red pepper flakes
1 teaspoon ground black pepper
1 tablespoon vinegar optional

Instructions

Blanch the collard greens by putting them into a pot of boiling water for 30 seconds.
Strain the boiling water off and quickly transfer the greens to a large bowl of ice water. Let cool, then strain and dry the greens and set them aside.
In a large sauté pan on medium-high heat, melt the butter and oil together. Add onions and garlic, and cook until slightly browned, about 4–6 minutes. Add collard greens and black and red pepper, then cook for 5–8 minutes on high heat, stirring constantly.
Remove from heat, add vinegar, if desired, and stir.

Berry Bread Pudding

Very Berry Bread Pudding

Course: Dessert

Servings: 10 servings

Ingredients

8 cups cubed challah bread
6 large eggs beaten
2 cups heavy cream
12 ounce bag frozen berry medley thawed
1/2 cup sugar
2 tablespoons vanilla
1 tablespoon orange zest
1/2 teaspoon cinnamon
Whipped cream

Instructions

Preheat the oven to 375° F.
1. Beat eggs, sugar, and cream, orange zest, vanilla and cinnamon until smooth.
2. Mix in bread cubes and fruit with hands.
3. Pour into buttered/greased pan and bake covered in foil for 35 minutes. If using butter, make sure it is unsalted.
4. Remove foil and bake for 15 additional minutes.
5. Turn off oven and let sit in oven for 10 minutes.
6. Cut, then serve topped with whipped cream.

Notes

TIPS: Serve as a special breakfast treat or for holiday brunch. If you wish to store or make it ahead of time, Very Berry Bread Pudding can be frozen until ready to thaw and reheat.

Shrimp Spread

Servings: 4 servings

Ingredients

1/4 cup Reduced fat cream cheese softened
2 1/2 ounces cooked shelled shrimp
1 tablespoon no salt added catsup (Heinz was used)
1/4 teaspoon Tabasco Sauce
1 teaspoon Worchester sauce
1/2 teaspoon Mrs. Dash lemon herb seasoning
24 Matzo cracker miniatures or Matzo Crackers (break them up into squares)
Minced or fresh parsley for garnish

Instructions

Mince shrimp and stir into cream cheese
Stir in catsup, Tabasco sauce, Worcestershire sauce and Mrs. Dash herb seasoning.
Place 1 teaspoon of spread on each cracker. Garnish with minced parsley.

Notes

Nutrients per serving;

Calories 54
Protein 3 G
Carbohydrate 7 G
Fat 1 G
Cholesterol 21 MG
Sodium 67 MG
Potassium 51 MG
Phosphorus 29 MG

Leafy Salad

Lettuce and Spinach Leaf Salad

Important: Use exact measures to ensure potassium content is not high.

Servings: 4 Servings

Ingredients

1/2 cup Raw Spinach
2 cups Butterhead Lettuce
1/2 cup mushroom pieces
1/4 cup chopped onion
1/4 cup shredded carrot

Instructions

Combine vegetables in a salad bowl
Divide into 4 portions and serve on chilled salad bowls or plates and top with Cranberry Vinaigrette Dressing.
Please Note: Use exact measures to ensure potassium content is not high.

Notes

Top this salad with a Cranberry Vinaigrette Dressing for a festive flavor.

Nutrients per Serving:

Calories 14
Protein 1 Gr
Carbohydrate 3 Gr
Fat 0 Gr
Cholesterol 0 MG
Sodium 10 MG
Potassium 186 MG
Phosphorus 26 MG

Leafy Salad

Cranberry Vinaigrette Dressing

Each serving is 2 tablespoon

Servings: 8 servings

Ingredients

2 tablespoons olive oil
1/3 cup jellied cranberry sauce
2 tablespoons Dijon Mustard
1/3 cup white wine
3 tablespoons Red Wine Vinegar
1 tablespoon Mrs. Dash blend herb seasoning original

Instructions

Heat cranberry sauce to liquefy, then add the remaining ingredients.
Cool and store in a jar with tight lid.
Place in refrigerator to blend flavors.
Shake well before serving. Refrigerate unused portion for up to a week.

Notes

Nutrients per Serving

Calories 60
Protein 0G
Carbohydrate 5G
Fat 4 G
Cholesterol O MG
Sodium 101 MG
Potassium 35 MG
Phosphorus 10MG

09Nov 2017

Holiday Healthy Recipes for Diabetes and Dialysis Patients

by crinderk ⋅ Leave a Comment

Kathryn is passionate about healthy cooking so she and NxStage Patient Advocate, Celeste Fuller, prepare some healthy Thanksgiving dishes. Kathryn wants to thank Chef Aaron McCargo from Fresenius Kidney Care for his Rustic Apple Cinnamon Filled Phyllo Pastries recipe.

Rustic Apple Tarts

Rustic Apple Cinnamon Filled Phyllo Pastries

Servings: 6 Servings

Ingredients

4 cups Apples (3½ peeled medium-diced Granny Smith, Gala and/or Honeycrisp apples)
¼ cup light brown sugar
2 tablespoons Butter unsalted, firm
¼ cup Butter unsalted, melted (for buttering phyllo pastry sheets)
¼ teaspoon Cornstarch
1 teaspoon cinnamon
¼ teaspoon nutmeg
2 tablespoons vanilla extract
1 package phyllo dough 6 sheets

In a Small Bowl:

2 tablespoons cinnamon
3 tablespoons powdered sugar

Optional Garnish:

powdered sugar, fresh mint sprigs, and whipped cream

Optional garnish: powdered sugar fresh mint sprigs, and whipped cream

Instructions

Apple mixture:

Preheat oven to 350° F. In a large sauté pan on medium-high heat, sauté apples in butter for 6–8 minutes. Stir in cinnamon, nutmeg and brown sugar. Cook for an additional 3–4 minutes. In a small cup, mix cornstarch and vanilla extract until dissolved. Stir into apple mixture and cook for an additional two minutes on medium-high heat. Turn off heat and set mixture aside.

Phyllo dough pastries:

Lightly grease a large 6-muffin tin pan. Starting with the first sheet of phyllo dough, brush each side with melted butter then dust with the powdered sugar and cinnamon mix. Continue until all 6 sheets have been buttered and dusted with sugar and cinnamon mix, stacking one sheet on top of the other as you go. Cut each stack into 6 squares. Line the bottom and sides of each muffin cup using one stack of squares, leaving some of the squares hanging over the edges of the muffin cups. Fill each phyllo-lined muffin cup halfway to three-quarters full with the apple mixture (this will depend on how big the apples are cut), making sure each phyllo-lined muffin cup has equal amounts of apple mixture. Fold excess phyllo dough over the apples in each muffin cup. Bake in preheated oven at 350° F for 8–10 minutes or until golden brown. Optional: Garnish with powdered sugar, fresh mint sprigs and/or whipped cream.

Notes

Nutritional Information:

Calories 280 cal, Total Fat 13 g, Saturated Fat 8 g, Trans Fat 0 g, Cholesterol 31 mg, Sodium 97 mg, Carbohydrates 38 g, Protein 2 g, Phosphorus 33 mg, Potassium 177 mg, Dietary Fiber 4.9 g, Calcium 44 mg

BBQ Turkey Wings

Dry Rubbed Turkey Wings – by Chef McCargo’s Receipe

Servings: 7 servings

Ingredients

7 whole turkey wings

Chef McCargo’s Barbecue Spice Rub:

1 cup packed dark brown sugar
1 teaspoon black pepper
1 teaspoon red pepper flakes
1 teaspoon smoked paprika
2 teaspoons granulated garlic
2 teaspoons dehydrated onion flakes
2 teaspoons dark chili powder
14 tablespoons low-sodium barbecue sauce 2 Tbsp per wing

Instructions

Preheat oven to 375° F.

Spice Rub Directions:

In a small bowl mix, brown sugar, black packed dark brown sugar, black pepper, red pepper flakes, smoked paprika, granulated garlic, dehydrated onion flakes, chili powder.

Wings Directions:

Pat wings dry and pierce with fork on both sides. Rub wings liberally with spice rub, saving 1 tablespoon for later. Place wings on baking sheet tray and bake wrapped in foil for 30 minutes. Remove wings from oven and discard foil, flip over and cook for an additional 30 minutes. Sprinkle rest of seasoning on wings and flip back over. Turn off oven and let wings sit in oven for 15 minutes,
Serve with a side of low-sodium barbecue sauce.

Notes

Nutrition Per Serving:

Calories 352, Total Fat 9 g, Saturated Fat 2 g, Trans Fat 0 g, Cholesterol 103 mg, Sodium 380 mg, Carbohydrates 41 g, Protein 25 g, Phosphorus 159 mg, Potassium 251 mg, Dietary Fiber 0.6 g, Calcium 50 mg

Pork Loin with Apple Stuffing

Roast Pork Loin With Sweet and Tart Apple Stuffing

Course: Main Dish

Cuisine: Thanksgiving

Servings: 6 servings

Ingredients

Cherry Marmalade Glaze:

½ cup sugar-free orange marmalade
¼ cup apple juice
¼ cup dried cherries
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg

Apple Stuffing:

2 tablespoons canola oil
2 cups packed cubed Hawaiian rolls or any white bread
½ cup finely diced Granny Smith Macintosh or Honey Crisp apple
2 tablespoons unsalted butter
2 tablespoons finely diced onions
2 tablespoons finely diced celery
1 tablespoon fresh thyme or ½ teaspoon dried thyme
1 teaspoon black pepper
½ cup low-sodium chicken stock

Roast Pork Loin:

1 pound Hormel® natural boneless pork loin
2 18-inch pieces butcher twine

Instructions

Cherry Marmalade Glaze:

Mix all glaze ingredients in a small saucepan over medium-high heat until marmalade is melted and starts to simmer. Turn off heat and set aside.
Preheat oven to 400° F.

Apple Stuffing:

Sauté all ingredients in canola oil except for chicken stock for 2–3 minutes in large sauté pan over medium-high heat. Slowly add chicken stock until moist, but not too wet. (You may not need it all, depending on how much juice is released from the apples during cooking.)
Remove from heat and chill to room temperature.

Pork Loin Directions:

Meanwhile, cut five slits about 1 inch apart along the length of the loin, forming several pockets. Stuff each pocket with about 2 tablespoons of stuffing (there should be a little left over). Tie one long piece of twine around the length of the loin and tie additional twine across the shorter length as needed to keep the stuffing in place.
Place remaining stuffing on a baking sheet tray, place tied stuffed pork on top and bake for 45 minutes at 400° F or until you reach an internal temperature of 160° F.
Spoon on the dried cherry marmalade glaze, shut oven heat off and let rest in oven for 10–15 minutes. Remove pork loin, slice into portions then serve.

Notes

Nutrition Per Serving:

Calories 287, Total Fat 14 g, Saturated Fat 5 g, Trans Fat 0 g, Cholesterol 47 mg, Sodium 338 mg, Carbohydrates 23 g, Protein 16 g, Phosphorus 26 mg, Potassium 330 mg, Dietary Fiber 1 g, Calcium 44 mg

Orzo Salad

Orzo Salad

Ingredients

¾ cup orzo pasta (or ¼ box)
¼ cup fresh yellow peppers diced
¼ cup fresh red peppers diced
¼ cup fresh green peppers diced
½ cup fresh red or Vidalia onion diced
2 cups fresh zucchini medium-cubed
2 tablespoons olive oil
3 tablespoons fresh lemon juice
1 teaspoon lemon zest
3 tablespoons Grated Parmesan Cheese
2 tablespoons fresh rosemary chopped
½ teaspoon Black Pepper
½ teaspoon dried Oregano
½ teaspoon Red Pepper Flakes
¼ cup olive oil

Instructions

In a small bowl:

Mix lemon juice, lemon zest, ¼ cup olive oil, cheese, rosemary, pepper, oregano and red pepper flakes in a large bowl.

Pasta and Vegetables

Cook orzo pasta according to box directions, drain and let sit. (Do not rinse.) Sauté peppers, onions, and zucchini on medium-high heat with 2 tablespoons of oil in large pan until translucent. Add sautéed vegetables and orzo pasta into the large bowl and fold gently until well mixed. Pour lemon mixture over pasta and vegetables. Mix gently. Serve at room temperature or cold.

Notes

Nutrition Per Serving:

Calories 342 cal, Total Fat 22 g, Saturated Fat 4 g, Trans Fat 0 g, Cholesterol 3 mg, Sodium 66 mg, Carbohydrates 30 g, Protein 7 g, Phosphorus 122 mg, Potassium 317 mg, Dietary Fiber 2.8 g, Calcium 77 mg

Herbed Biscuits

Homemade Herbed Biscuits

Servings: 12 servings

Ingredients

1 cups All Purpose Flour
1 teaspoon cream of tartar
½ teaspoon Baking Soda
¼ cup mayonnaise
⅔ cup skim milk
3 tablespoons chives or any other herb fresh or dry to taste
nonstick cooking spray or parchment paper

Instructions

Preheat oven to 400° F.
Spray cookie sheet with nonstick cooking spray or line with parchment paper.
In a large bowl, mix flour, cream of tartar and baking soda. Then mix in mayonnaise with a fork until the mixture resembles coarse cornmeal. In a small bowl, combine milk and herbs, and add to the flour mixture. Stir until combined.
Place heaping tablespoons on the cookie sheet.
Bake for 10 minutes.
Refrigerate until ready to use.

Notes

Nutrition Per Serving:

Calories 109 cal, Total Fat 4 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 2 mg, Sodium 88 mg, Carbohydrates 15 g, Protein 3 g, Phosphorus 34 mg, Potassium 85 mg, Dietary Fiber 0.5 g, Calcium 21 mg

31Aug 2017

Avocado Tomato Spread

by kraaker ⋅ Leave a Comment

Chef Kathryn loves to make this summer spread or appetizer for her guests. So healthy you have to try it!

Avocado Tomato Spread

Prep Time10

Total Time11

Servings: 10 people

Ingredients

4 Medium Ripe Avocados I used the Dark Black Avocados
4 Small firm Roma tomatoes diced them
1/4 cup white onion diced
2 Tablespoons fresh cilantro chopped fine
1 small Jalapeno Pepper seeded and chopped
1/2 medium Green Bell Pepper seeded and chopped into thin strips
1/2 medium Yellow Bell Pepper seeded and chopped into thin strips
1/2 medium Orange Bell Pepper seeded and chopped into thin strips

Instructions

Cut your avocados, then put into bowl and mash them, add all chopped ingredients, leave a few red pepper strips to decorate after mixing all ingredients together then decorate the top with red strips. Refrigerate for at least an hour or two before serving with crackers or other vegetables.

28Aug 2017

Father Andrew’s Asian Meal

by kraaker ⋅ Leave a Comment

Rev. Andrew Umberg, a regular guest chef joins Chef Kathryn Raaker to make a delicious Asian Summer Feast! First, they prepare the marinade for the grilled Asian chicken. Next, they prepare an Asian stir fry with rice. Lastly, they prepare a refreshing Ambrosia to finish off the meal. Enjoy

Grilled Asian Chicken

Prep Time6

Cook Time6

Total Time8 12

Course: Main Dish

Cuisine: Meats

Servings: 4 people

Ingredients

1/3 1/3 cup 1/3 cup olive oil extra vigin
1/3 1/3 cup low-salt soy sauce
1 Tablespoon garlic, minced optional
2 Tablespoons White Vinegar
1/2 Teaspoon Black Pepper
4 Chicken Breast Boneless and Skinless

Instructions

Add all liquid and dry ingredients and put in medium size bowl that is preferably round with deep well and blend with a spatula until all ingredients are mixed well. Slice the Chicken Breasts in three pieces length wise. Add to marinate refrigerate at least 8 hours. Then Grill until Chicken is done.

Asian Stir Fry

Prep Time6

Cook Time8

Total Time14

Course: Side Dish

Cuisine: Comfort Foods

Servings: 6 people

Ingredients

1 Bell Green Bell Pepper Slice into 1/4 inch Strips
1 Bell red bell pepper Slice into 1/4 inch Strips
1 Bell Yellow Bell Pepper Slice into 1/4 inch Strips
1 white onion Julianne
1 Whole Green Cabbage Chop into Strips
4 carrots Peel and slice carrots on diagonal in small pieces
2 Bunches Brocolli Cut the tops of Broccoli florets into small pieces
2 Tablespoons Ginger or Ginger paste
2 Tablespoons Molasses
1/3 cup vegetable oil
3 Tablespoons chopped garlic*
1/4 cup of water

Instructions

Prepare vegetables by cutting them or Julianne them, heat wok and pour oil and heat until hot them add garlic and ginger paste then gradually add vegetables do not overcook. Add Molasses and water. Serve with Rice

Ambrosia Salad

Prep Time8

Total Time2 8

Course: Dessert

Servings: 6 people

Ingredients

2 cans 15 oz canned mandarin oranges rinsed
2 20 Oz Canned Water Based Chunk Pineapple or use half of fresh Pineapple cut in chunks
1/2 cup Toasted Coconut
1 teaspoon Almond Extract
1 cup mini marshmallows
1 cup Light Cool Whipped Topping
12 Maraschino Cherries

Instructions

Drain the Pineapple and save some of the juice, drain the Mandarin oranges, Use large mixing bowl add Pineapple, Mandarin Oranges add the almond extract, and juice reserved from pineapple, add mini marshmallows, mix well then add coconut and Whipped topping. Decorate with Maraschino Cherries Refrigerate for 2 hours and serve in dessert dishes.

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