The joys of coconut oil

A friend of mine that is into “holistic” foods and supplements got me interested in using coconut oil.  

He suggested I try the unrefined, organic, cold pressed coconut oil, that among other things, it was great for cooking. I decided I would  try it.  He also suggested that I take a teaspoon 2x a day for health.  I tried that as well.

The results? Well first, for my health, I take a teaspoon and sit it out to warm slightly (actually I put it briefly on top of my drip coffee maker until it liquefies). It tastes pretty good. I feel healthy but that doesn’t prove anything. Although I think he has “sold out” a bit, here is what Dr. Oz has to say about the health benefits. http://www.doctoroz.com/blog/charles-mattocks/benefits-coconut-oil If Dr Oz says it, it must be true, right?

Cooking with coconut oil has been great.  I cooked my salmon with it the other night. All I did was put my salmon on a baking sheet, squeezed some lemon on it then spread coconut oil on top. I then added a sprinkling (not too much) of Pink Salt. I baked my salmon  filets at 350 degrees for 10 minutes per inch.

A minute or two before the salmon was done, I topped it with shredded coconut (yes I used the sweetened kind but fresh coconut would be great too) and let it lightly brown on top. That was all I did and it was fantastic. I am hooked.

I doubt my friend had any idea how hooked on coconut oil I could be. Being a native Floridian, I have always loved coconut...fresh off the tree! 

 I read an online article about using it as a conditioner for your hair, so what do you think I did? Yes, you guessed it. I washed my hair then got out of the shower and an urge to spread the stuff on my hair took hold.

So, I will tell you….you can’t just rinse it out and you can’t leave it in. I tried both. Leaving it in, I tried to dry my hair but all I got was greasy hair. Then I tried rinsing it with warm water.  It was still in my hair but I was able to at least dry it. It was late and I was tired so I rationalized drying my hair but leaving what was left of the coconut oil in my hair overnight. I then washed it in the morning (an old pillowcase is recommended). Voila, I have the softest, silkiest, shiniest hair that I have had in years. I love it.

My sister thinks I am addicted to the stuff….she may have a point.

http://www.mindbodygreen.com/0-4348/5-Ways-to-Use-Coconut-Oil.html

Shrimp and the Carbon footprint

http://news.yahoo.com/tiny-shrimp-leave-giant-carbon-footprint-scientist-005737489.html
More evidence that Asian produced shrimp are not good for us or the environment. Ask before you buy and buy Key West Shrimp!

Medley of mint

Well I am back at it again, supporting the local garden centers. I bought some fresh herbs this weekend. I am going to(again) try and get an Herb garden going. I managed to get Basil to grow outside my patio for about 6 months. That is until they decided to paint the building which required I me to move the plant. Someone stole it soon after (guess they desperately needed to make some pesto!).

The fact that I managed to grow an herb successfully has given me new inspiration. Sunday I made a trip to Lowes and bought some Lavender (the last bunch got lanky and died on my patio), Mint (ditto the Lavender)and Thyme (you got it, met it's maker before I could enjoy the fruits of my labor). I went to Publix to purchase the Basil. They have the best deal and goodness knows, I need a good deal with all the herbs I purchase!

The mint is looking pretty perky and being the eternal optimist, (at least when it comes to herbs) I am preparing for a bumper crop!

Mint is a perennial herb.  It is pretty easy to grow given at least moderate light. Mint spreads very easily so it is best grown in a container unless you want it sprouting all over your lawn.  It sends out runners that will root and crowd out other plants so think twice before putting it directly into the ground.

Mint originated in Asia and the Mediterranean where it has been used in cooking for ages. There are many varieties of mint; Peppermint and Japanese mints that contain Menthol, Spearmint used primarily for flavoring and does not contain menthol. There are also Orange, Apple and Chocolate mints and Penny royal which can be toxic and let's not forget Cat Mint otherwise known as Catnip!

Mint is rich in Vitamin A, C, B12, thiamine, folic acid and riboflavin. Essential minerals that mint contains include: manganese, copper, potassium, iron, calcium, zinc, phosphorus, fluoride and selenium. Sounds like a body builders refueling herb to me!

Dating back in history, mint was used to welcome people into the home, for medicinal purposes for the stomach, skin irritations, sinus conditions and other conditions. Mint can be used as a breath freshener too.  

My use for mint is of course, cooking with it.  When I first thought about what to do with mint, I was thinking it was an herb that had limited use. Researching and thinking back to how I have used mint, I realized it is actually an incredibly versatile herb with many uses. Who hasn’t enjoyed a Girl Scout Thin Mint Cookie? I know I have.  Chocolate and mint are a great combination. What would Christmas be without Peppermint? 

Of course, my first thoughts are about the sweet uses of mint (or mint oil anyway) but there are many more. I thought I would share some with you. These include mint with candy, cocktails, meats, vegetables, dairy and  uses may have ethnic roots in Greek, Mediterranean, Asian and Indian cuisine as well as plain old American food.

Here are some uses:

Mojitos with a Lime Mint Syrup: http://www.foodnetwork.com/recipes/bobby-flay/mojito-limeade-recipe/index.html

Grilled fish with Nectarine Mint Salsa

https://houseandhome.com/recipe/grilled-fish-with-nectarine-mint-salsa-recipe/

Bbq tandoori chicken with yogurt mint sauce

http://theheritagecook.com/?p=3900

Mint is used in traditional Tabbouleh but I don’t really like the wheat.

 Israeli Couscous Tabbouleh is more my style. http://www.finecooking.com/recipes/mint-cucumber-feta-couscous-salad.aspx

A nice dip for everyone, vegetarians included

Persian yogurt mint dip

http://javanehskitchen.wordpress.com/2010/02/11/mast-o-khiar-or-persian-yoghurt-dip/

English Peas with Mint https://www.epicurious.com/recipes/food/views/english-peas-with-mint-232121

Baby Zucchini Saute’ with Mint http://www.foodandwine.com/recipes/baby-zucchini-saute-with-mint

Asian Summer Rolls http://ptbcooking.blogspot.com/2010/08/staying-cool-with-fresh-summer-rolls.html

Strawberry Citrus Salad with Mint http://www.bonappetit.com/recipes/2009/05/strawberry_citrus_salad

A nice after dinner drink, Mint Butterball (the politically correct name for it) https://vimeo.com/3670816

I also have my favorite uses for mint.

Baked Salmon with Dill, Mint and Sometimes Feta take a piece of Salmon about an inch thick, put it on a foil lined baking pan and squeeze some lemon over it. I then sprinkle it with Dill and add a pinch of dried mint. I either bake it as is or might sprinkle a little Feta Cheese on top too. Bake at 350 for 10 minutes per inch.  It is great with Israeli Couscous on the side or more simply, some brown rice.

Waldorf Salad with Honey-Yogurt Dressing and Fresh Mint This is a recipe from Whole Foods. I made for my Christmas party 2009 and I really love it. Don't leave out the fennel it makes this dish extra special.

Waldorf Salad with Honey-Yogurt Dressing and Fresh Mint

Serves 4

Serve as a side dish, dessert or even breakfast.

Ingredients

1 cup whole milk yogurt, preferably Greek strained (I am sure you could try the lowfat Greek yogurt. I used 1/2 whole mike and 1/2 nonfat for my party)
3 tablespoons chopped mint, more for garnish
1 1/2 tablespoons honey
1 cup walnuts, toasted
1/2 Granny Smith or other tart apple, cored and chopped
1/2 Gala apple, cored and chopped
1 tablespoon fresh lime juice
1 fennel bulb, trimmed, cored and sliced
1 1/2 cups red grapes, halved
2 large stalks celery, chopped
1/3 cup dried cranberries
1/3 cup dried Bing cherries

Method

Combine yogurt, mint and honey. Cover and refrigerate for at least 20 minutes and up to overnight, to allow the flavors to meld.

Preheat the oven to 350°F. Spread walnuts on a baking sheet and toast until nuts begin to brown and are fragrant, about 10 minutes.

Cut apples and toss in a large bowl with lime juice to prevent browning. Add fennel, grapes, celery, dried cranberries, cherries and toasted walnuts. Toss to combine well. Drizzle with yogurt dressing and toss gently to combine and coat all ingredients with dressing.

Garnish with fresh mint before serving.

Nutrition

Per serving (About 10.5oz/294g-wt.): 400 calories (190 from fat), 21g total fat, 2.5g saturated fat, 12g protein, 48g total carbohydrate (7g dietary fiber, 34g sugar), 5mg cholesterol, 80mg sodium

California Ambrosia Smoothie

The original recipe is from  Smoothies by Barber, Corpening and Narlock. I have never tried the tofu version but it makes a nice Vegan choice. I have been known to throw in some Vanilla Protein Powder for some extra punch.

1 cup mango nectar

½ cup soft silken tofu ( I use skim milk or vanilla yogurt)

2 teaspoons fresh lime juice

1 ½ cups diced fresh mango, frozen

2 Tablespoons chopped fresh mint

3-5 Ice Cubes

Combine the nectar, tofu (milk or yogurt) and lime juice in the blender. Add the mango and mint. With the blender running, add the ice cubes one at a time until they are incorporated and the desired consistency is reached. Serves 2.

I am getting hungry just thinking about all the uses for mint. I can hardly wait for the bumper crop! Hope you try some of these. Enjoy!

Caribbean Crab Cakes with a Key West (Lime) Touch

I have been in the mood for Crab Cakes for quite some time.  Finding decent fresh crab meat is not that easy though, so it has been almost two years since I have made them at home.

After the Komen Race, I walked around the West Palm Beach Green Market with friends. You can find vendors with anything from fresh bakery goods, seafood, local produce, orchids and other plants.

My friends stopped at a Seafood Vendor’s booth and inquired about the crab meat. It appeared very fresh. It better have been. The Jumbo Lump crab was 23 dollars a pound! 

I have found a lot of the crab being sold comes from Vietnam. No offense to the country but I don’t trust crab meat from Vietnam. I have read too many bad things about the handling of seafood from this country, including this article from November 2010 http://today.msnbc.msn.com/id/40198123/ns/today-today_health/

The crab meat we considered buying was not from the US either. It was from Brazil. Now I don’t know if that makes it better or worse, but I haven’t read any bad press about it.

My friends did buy some of the Jumbo Lump. I just couldn’t resist, but instead of the Jumbo, I bought the “poor man’s” regular lump crab. It is fine for crab cakes and only 16 dollars per pound (maybe it is really poor man’s because of how your pocket feels after buying it! Empty.) I can rationalize a bit of extravagance once every two years!

Upon returning home with my “find” I had to decide how I wanted to enjoy it. Something healthy might be good. Then again, when was the last time I had an extravagant meal? Hmm. Caribbean Crab cake Benedict for breakfast on Sunday sounded like a good reward for my not so famous Komen run/ walk.

My mother has a very easy recipe for Hollandaise Sauce using a blender. She was kind enough to share it with me. Hollandaise isn’t something I use frequently. I can almost feel my arteries complaining just thinking about it. It’s has enough butter to make Paula Deen smile!

 

I had saved a recipe for Caribbean Crab Cakes Benedict from an issue of Coastal Living.  I used it as the basis for my happy fat breakfast (oh, ok I will stop…if it makes you happy it must be healthy, right?).

I must admit that as always I didn’t follow either recipe exactly. I only used as much as was necessary of the mayo, the oil (I used canola) and the breading.

I wanted more of an Island style Hollandaise so instead of just lemon juice, I used ½ lemon juice and ½ lime juice. I also took a chunk of ginger and pressed it into a garlic press just to extract some juice. I added a little of the ginger juice to the hollandaise and a little more to the crab cakes. I also put a little lime juice into the crab cake mixture in place of the powdered ginger.  The added ginger and the lime juice were really the special touches that made this recipe outrageously good.

Finally, I skipped the avocado although that sounds pretty good. I put the crab cake on top of a whole wheat English muffin half and then topped it with the poached egg and some sauce (not a lot, you don’t want to drown it.)

I hope you will take the time one Sunday (or Saturday) and make these for your special someone and you. Put on some nice morning music, pour Mimosas or brew up some rich espresso coffee, share the Sunday paper and have a relaxing day.

Then get your rear up and get some exercise! Enjoy!

Caribbean Crab Cakes Benedict

Yield: Makes 6 servings

Ingredients

• 3  saltine crackers
• 3  (1-ounce) slices French bread, torn
• 1  pound  fresh lump crabmeat, drained
• 1  cup  mayonnaise
• 1  egg white
• 2  tablespoons  fresh lemon juice
• 1/2  teaspoon  ground ginger
• 1/4  teaspoon  ground red pepper
• 1/4  teaspoon  seafood seasoning
• 1/4  cup  peanut oil
• 2  tablespoons  unsalted butter
• 2  avocados, peeled and sliced
• 6  large eggs, poached
• Key Lime Hollandaise (recipe follows)
• Cracked black pepper
• Garnish: diced red bell pepper

Preparation

Place crackers in a blender or food processor; process until finely ground. Place bread in blender or food processor; process until finely ground.

Combine crabmeat, mayonnaise, cracker crumbs, breadcrumbs, egg white, and next 4 ingredients in a large bowl. Cover and chill 8 hours.

Shape crab mixture into 6 (4-inch) patties. Cook crab cakes, in batches, in hot oil and melted butter in a large skillet over medium-high heat 4 minutes on each side or until golden.

Place avocado slices and poached eggs on crab cakes, and top with Caribbean Hollandaise Sauce and pepper. Garnish, if desired.

Julia Dowling Rutland, Coastal Living, NOVEMBER 2003

Sheila’s mother’s easy Blender Hollandaise with Sheila’s Key Lime touch

½ lb butter, melted

4 egg yolks

2 tablespoons lemon juice (or 1 tablespoon of lime and one of lemon juice)

½ tsp salt

Dash of cayenne or more to taste

A few drops of fresh squeezed ginger juice for Sheila’s variation

Put all the ingredients but the butter in the blender. Turn the blender on then slowly pour in the warm melted butter until incorporated.

If you need to keep it warm, you can put it in a thermos or keep it warmed in a double boiler over simmering water, stirring to keep it from breaking.