Berry Coconut Smoothie

Fresh blueberries and strawberries were the inspiration for today's smoothie.

My super blender has a single serving option and I chose the smaller container to make this.  I filled it about 2/3 up to the max fill line with blueberries.  Then I added strawberries, 1 large spoonful of coconut oil, and 1/2 cup of applesauce.   Blended until smooth, this was yummy!

This became thicker the longer it sat so adding water might help keep it easier to drink.   No worries though if you like it thick because it makes a delicious pudding-style breakfast.

Son #3 helped himself - there is not much left!

1/2 batch of this berry smoothie offers about 140 calories and almost 1/2 your daily requirement for vitamin C.

- Kim Fielding

Filet of Sole with Mango Avocado Salsa

In our last post, we featured sea scallops with mango avocado salsa. Here we offer another dinner suggestion using the salsa.  Fresh filet of sole, served on lettuce, topped with salsa, and with a side dish of couscous.  Diced peppers and green onions added to the rice would be a nice addition.

Calories for 5 ounces filet of sole, 1/3 cup salsa, 1/2 cup cooked couscous (or other pasta such as orzo) offers 475 calories and over 100% of your RDA for vitamin B-12 and selenium.  Two important roles for selenium are to offer antioxidant protection and support healthy thyroid function.

- Kim Fielding

Pan-Seared Sea Scallops with Mango Avocado Salsa

Sea scallops are a rare treat for us.  They are somewhat expensive but each one weighs about 2 ounces so you only need to eat two or three for a main course.  Serve one scallop per person as a first course.

Mangos are everywhere in the stores right now and are one of our favorite additions to salsa.  They pair nicely with avocados and are a wonderful compliment to seafood or chicken.  This salsa is so sweet and good, I had to shoo my sons away from eating it all with spoons before dinner!

Serves:  2

Prep and cook time:  about 20 minutes

4 large sea scallops, patted dry with paper towel

1 Tblsp. butter

1 Tblsp. vegetable oil

Salt and pepper

Mango Salsa:

1 mango, cut into cubes

1 avocado, cut into cubes

2 Tblsp. coconut milk (I used "Lite")

squeeze of half of a lime

dash of hot sauce or red pepper flakes, optional

Prepare the mango salsa.

The pit of a mango is fairly flat.  Using a sharp knife, slice the mango
along the pit to create two halves and the center.  Cut around the edge of the pit
and cube the rest of the fruit to get every last bite.

Score each half into squares.

Invert the mango and slice off all the cut pieces from the peel.

Mango, avocado, coconut milk, lime and optional hot spices are
mixed together and set aside.

Heat the butter and oil together in a skillet and saute scallops about 2-3 minutes per side.  They should have a light golden color.  The texture will be soft and creamy on the inside.  

Lightly season with salt and pepper before adding to the skillet.

For a nice presentation, scallops were placed on baby lettuces with a side of limes.
Top with salsa and serve.  

A nice side dish for this main course might include rice salad with chopped vegetables, steamed broccoli, or mixed grilled summer squash.

Calories for the scallops and about 1/3 cup of salsa comes to approximately 540 calories.  1/2 cup steamed rice is about 100 calories.  This main course , including steamed rice, offers over 5 grams fiber, and over half your daily requirement for protein, vitamin B-12, selenium, phosphorus, and manganese.  Phosphorus is an essential nutrient and is found in every cell in our bodies.  Most of it is stored in our bones and supports bone strength and bone and calcium metabolism.  Phosphorus is a major component in ATP which provides energy to our cells.  Thankfully, phosphorus is found in most foods and dietary deficiencies are virtually non-existent.

- Kim Fielding

About My Cooking Style.....

Dear readers,

Thank you so much for your support and following.  I have a confession to make.

I cook "on the fly".  I prepare food by feel, smell, mood, what is freshest in the garden, and what is at the Farmer's Markets.  But it is with difficulty that I follow a recipe.  I love to feature, in Mariam's and my blog, foods that come lovingly out of my kitchen.  I can tell you how to make it but I may not always be clear on exact amounts.  This is where the "Experiment, Explore, and Enjoy" concept comes in.  I wasn't always a good cook.  Some say that there is an intuitiveness to my craft.  I say it comes from lots of trial and error.

Don't worry about mistakes made in the kitchen.  Unless you are burning it down of course!

Bring friends and family in to help with prep.  Someone can tend the BBQ grill while you toss a salad.  Others can slice the bread or set the table.

Our dinner tables are the place where we gather, talk about our days, share silly stories, raise our children, and turn off the outside world while we enjoy each other's company.  If something prepared isn't perfect, it will be better the next time.

A good dose of healthy food, family time, and laughter, is a great boost for anyone.

Servings;  I guess it depends on who shows up
Prep and Cook time:  We will see!

Nutritional analysis:  Nothing better than a happy dinner table to set the mood for the rest of the week.

Grilled Squash and Scallions

This looks like a messy splurge, and it is.  Totally yummy!

Fresh zucchinis and scallions from the garden are featured in today's salad.  Inspired to make something refreshing for dinner, a lemony vinaigrette seemed the perfect response for our hot summer nights.

Start by grilling zucchini and scallions.  I tossed both with a little olive oil and lightly seasoned them with salt and pepper.

These cooked up quickly.  Keep an eye on them so they don't burn.

Prepare a vinaigrette.  2 parts extra virgin olive oil and 1 part lemon juice.  Season with salt and pepper to taste.  Adjust the acidity of the dressing as desired.  (This means add more oil if you need to lighten the acidity).

Place mixed spring lettuces on a platter and arrange the grilled vegetables over.  Drizzle with vinaigrette and top with lemon zest and coarsely chopped hazelnuts or almonds.

Serves:  4
Prep and cook time:  15 minutes

Each serving offers approximately 250 calories, about 4 grams protein, 3 grams fiber, and a generous amount of vitamin E.  Per WebMD, "Vitamin E is an important vitamin required for the proper function of many organs in the body.  It is also an antioxidant.  This means it helps to slow down processes that damage cells."

Enjoy!

- Kim Fielding