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The Dish with Give Your Meals an Extra Spark in 2010

You know you want it...

Mocka Jumbies and Rum...

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Sometimes we all need that extra little spark to achieve a goal. That's especially true when we're trying to decide what to cook. It is vital to live healthier lives, and in order to do so, we must focus on what we eat. Shop at a Farmer's Market and/or the outer aisles of the supermarket. Fresh ingredients are essential to make your meals both taste and look sensational!



Preparation time: 5 minutes. Cooking time: 5 – 10 mins. Serves: 1.
Butter-flavored vegetable spray

1/4 cup fresh sliced mushrooms

1/4 cup diced onions

2 fresh basil leaves, chopped or 14 tsp dried basil

1/2 cup fat-free egg substitute or 3 egg whites

1/2 tsp. freshly ground pepper

1/4 tsp sea salt

Heat omelet pan and spray with oil. Sauté mushrooms and onions. When soft, stir in basil. Remove from pan. Spray pan again and heat before adding egg substitute. When eggs begin to set, lift edges to let uncooked portion run under. Cook until it is a soft consistency overall. Add mushrooms, onions, and basil mixture down the center of the eggs. Sprinkle with black pepper. Fold two sides of omelet into center and slide onto a warm plate. For a spicy omelet, sprinkle the omelet with dried red pepper or serve with a fresh salsa over top of omelet.

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Preparation time: 15 minutes. Makes: 16 sliders.
Vegetable oil, for brushing and coating grill

1 medium onion, grated, divided

1-1/2 lb extra lean ground turkey

2 large cloves garlic, minced

3 Tbsp low-sodium tamari soy sauce

1/2 tsp cinnamon

1 tsp fresh ground black pepper, divided

16 small whole-wheat/multigrain rolls, cut in half crosswise
(if you like, toast cut side when ready to assemble)

8 slices Swiss cheese, cut into quarters

6 slices turkey bacon, cooked crisp,
drained, and broken into 2-inch pieces

20 cherry tomatoes, cut in half

4 cups of baby arugula or 16 small pieces of lettuce

Set aside 1 Tbsp onion for homemade ketchup. In a mixing bowl, combine the turkey, garlic, onion, soy sauce, cinnamon, 1/2 teaspoon of the pepper and mix gently but thoroughly to combine. With clean, slightly damp hands, divide the mixture into 16 little patties about two inches in diameter. Place on a tray or plate (can be refrigerated for an hour or overnight).
Heat a cast iron or nonstick pan over medium-high heat. Add a little oil and heat for at least a minute. Add patties and cook for about 2-3 minutes per side or until juices run clear when pressed down with a spatula.
To assemble sliders: place 1 patty on bottom half of a roll, top with slice of cheese, bacon, 3 tomato halves, baby arugula, then top half of roll. Repeat with remaining patties.


Preparation time: 5 minutes. Makes: 1/2 cup.
6 Tbsp tomato paste

1 Tbsp minced onion
2 cloves garlic, minced

2 Tbsp apple cider vinegar

1 Tbsp Agave nectar

Whisk all ingredients together in a bowl. Ketchup can be made ahead and stored in refrigerator in sealed container for about one week.


Preparation time: 10 minutes. Serves: 6.
3 cups carrots, shredded

1 cup alfalfa sprouts

1/4 tsp fresh ground black pepper

1 Tbsp fresh chopped basil

1 Tbsp lemon juice

Combine carrots with alfalfa sprouts. Sprinkle with pepper, basil, and lemon juice.

Preparation time: 10 minutes. Chilling time: 30 minutes. Serves: 6.
1/2 cup (4 oz) nonfat ricotta cheese

2 Tbsp confectioners' sugar
1/2 tsp vanilla extract

1/8 tsp ground cinnamon

12 ladyfingers (spongy or crunchy)

4 Tbsp brewed espresso or strong coffee, divided

2 Tbsp bittersweet chocolate chips, melted

Combine ricotta, sugar, vanilla, and cinnamon in a medium bowl. Place 6 ladyfingers in a 9 x 5-inch loaf pan. Drizzle with 2 Tbsp coffee. Spread the ricotta mixture over the ladyfingers. Place another layer of ladyfingers over the ricotta and drizzle with remaining 2 Tbsp espresso. Drizzle with melted chocolate. Refrigerate until the chocolate is set, about 30 minutes.

Capt. Jan Robinson holds certificates from the Culinary Institute of America, The Ritz Cooking School, and the Cordon Bleu. Her Ship to Shore Cookbook Collection is available at your local marine or bookstore. Or visit www.shiptoshoreINC.com, email CapJan@aol.com or call 1-800-338-6072 and mention All at Sea to receive a discount.

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Capt. Jan Robinson
Capt. Jan Robinsonhttp://www.shiptoshoreinc.com/
Capt. Jan Robinson’s Ship to Shore Cookbook Collection is available at your local marine or bookstore. Visit www.shiptoshoreINC.com email CapJan@aol.com Tel: 704-277-6521. Don’t miss the new cookbook added to Jan’s collection: DINING ON DECK

So Caribbean you can almost taste the rum...

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