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

Fresh Tomato Salsa

One of our favourite uses for the beautiful cherry tomatoes in the garden is this simple salsa.  Simply cut the tomatoes into a uniform size.  We have several varieties so some are quite small while others are larger.  A handful of fresh basil leaves are chopped and added to the tomatoes.  You may season to taste with salt and pepper, but we find that the freshest ingredients don't need it.  Stir gently and place in a bowl.  Top with a sprig of flowering basil.

Fresh basil from the garden enhances the colorful mixture of our cherry tomatoes.

A French baguette serves as the vessel for our salsa.  Slices are about 1/3-inch thick and are rubbed with a fresh garlic clove.  I didn't use olive oil in this instance, but you can brush with garlic-infused olive oil if you prefer.  Bake at medium heat until just toasted.

This would look beautiful served on a Mediterranean platter don't you think?

An entire bowl of this salsa (just over one cup) offers 35 calories, almost a third of your daily requirement for vitamin C, a couple grams of fiber, and negligible fat.  Add four or five slices (about 2 ounces) baguette baked without oil.  The baguette provides 175 calories, another 2 grams of fiber, and brings the total protein count up to 9 grams.  Fat is is still minimal.  This could be a side-dish for a meal!

Hint:  Another idea is to make the flavors more "South of the Border". Swap out the basil and add cilantro instead.  A squeeze of lime if you wish and some finely diced red onion and you have altered the tomato salsa into another cuisine.  Again, super simple and refreshing on hot summer days ahead.

- Kim Fielding

Simple Ratatouille

All fresh ingredients for the ratatouille make for a delicious treat.

Ratatouille is a French Provencal vegetable stew featuring tomatoes, courgettes (zucchini), eggplant, bell peppers, onion, garlic, and herbs.  Usually served as a side dish, we love ratatouille as a meal with pasta, over fish or other proteins, and as a dip.  Very versatile, there are lots of ways to make this flavorful medley.  To keep things easy, we offer a one-pot recipe which is modified from a ratatouille recipe found on the Real Simple blog.  (They offer great recipes and food ideas.)

A quick note:  this recipe was made at around 7000 feet elevation.  Cooking times may vary (be shorter) if you live in the lowlands.

Simmering and softening the ingredients.

Makes 3 - 4 cups

3 Tblsp. olive oil
3 garlic cloves, peeled and thinly sliced
1 onion, peeled and thinly sliced
1 bay leaf
1 large tomato, coarsely chopped
1 medium eggplant, top trimmed off, unpeeled, and cubed
1 medium zucchini, top stem trimmed off, halved lengthwise and then thinly sliced
1 red bell pepper, remove stem and seeds, cut into quarters, then into thin slices
1/2 - 1 tsp. kosher salt
1/4 - 1/2 C. chopped fresh basil
freshly ground pepper

In a large pan, heat the oil and saute the garlic, onion, and bay leaf over low to medium heat until the vegetables are softened, about 10 minutes.  Add the tomato, eggplant, zucchini, bell pepper, and kosher salt, and cook over medium heat until the vegetables have softened (particularly the eggplant). Stir in the basil and add a few grinds of black pepper.  Remove from heat and serve.

A batch of ratatouille keeps in the fridge for several days.
 Use glass jars with lids for best results. 

One recipe will make six to eight servings.  The entire stew above offers approximately 580 calories, loads of vitamin C, manganese, and fiber.  Be cautious with your use of salt.  This mix is so flavorful, you really don't need to add very much while the mixture is cooking.  My first batch seemed to get saltier as it sat.

This recipe was made in the morning and it just seemed
too perfect not to use it for breakfast.  Voila, top with a poached egg!
The nieces all loved this.  Toast would be a great compliment.

- Kim Fielding

Fresh Corn Salsa

Colorful corn salsa has zip with lime, jalapeno, and cilantro
 seasoning.  Avocado may also be added to this delightful salad
which is delicious on the side or over meat, chicken, or fish.

Serves:  4                  Prep time:  10 minutes

3 radishes, diced
2 slices red onion, diced
1 ear of corn, cooked (preferably grilled)
1/2 sweet pepper, diced
1/4 jalapeno, diced
1/4 cup cilantro, chopped
1 lime, squeezed
salt to taste
splash of oil, optional

Corn in season should be consumed as soon after harvesting as possible.  There is a high starch content in corn which begins to break down right after picking.


Shave the corn off the ear and mix with all other ingredients.  That's it!

Each serving offers about 55 calories, almost half your daily requirement for vitamin C, and about 1-1/2 g. fiber.

- Kim Fielding