Kitchen Essentials

The following items are essential to any cook’s kitchen, especially a healthy cook! They are broken into 2 sections: Tools and Food & Pantry Items. The Food & Pantry Items are broken down even further into “must haves” and “additional items." The “must haves” are items that should ALWAYS be in your kitchen. The “additional items" can be prioritized based on what you plan to make and when you plan to make it because produce and dairy can spoil. Therefore, you may not want to purchase the “additional” items unless you know they are going to be used. However, they are listed here because they are always nice to have on hand.

Also, when shopping for these tools and ingredients, don’t be cheap! Keep in mind that these are the items you will use the most in the kitchen and the cheap versions lack quality. Therefore, when it comes to these essentials, spend a little extra so that you have the best tools and ingredients to cook the best food!

TOOLS

• 1 Good Quality Knife (Chef or Santoku)
• 2 Large Cutting Boards (At least 1 plastic for raw meats & seafood)
• 1 Non-Stick Frying Pan
• 1 Large Pot
• 2 Medium Pots
• 1 Non-Stick Grill Pan
• 1 Baking Pan/Cookie Sheet
• 1 Baking Dish (Glass or Aluminum)
• Aluminum Foil
• Saran Wrap
• 1 Pair of Tongs
• 2 Spatulas
• 1 Wisk
• 2-3 Large Spoons
• 1 Ladle
• 1 Colander
• 1 Micro Plane
• 1 Hand Held Juicer
• Measuring Cups and Spoons
• Food Storage Containers (Ziploc work great!)

FOOD AND PANTRY ITEMS

Must Haves:

• Salt (Kosher/Sea)
• Pepper Grinder w/ Black Peppercorns
• Course Black Pepper
• Red Pepper Flakes
• Dried Thyme
• Poultry Seasoning
• Chili Powder
• Garlic Powder
• Bay Leaves
• Olive Oil (buy in bulk to save $)
• Vegetable Oil
• Vinegar (pick your favorite: Red or White Wine, Balsamic, Apple Cider)
• Worcestershire Sauce
• Chicken or Vegetable Stock
• Success or Minute Rice (White and Brown)
• Flour
• Sugar
• Garlic
• Onions
• Lemons
• Unsalted Butter
• Eggs

Additional Items:

• Carrots
• Bell Peppers
• Celery
• Bag of Fresh Spinach
• Flat Leaf Parsley
• Fresh Fruit (your favorite kind)
• Frozen Peas
• Frozen Corn
• Frozen Fruit (your favorite kind)
• Non-Fat or Low-Fat Vanilla Yogurt
• Jarred Marinara Sauce
• Box of Favorite Pasta (Regular & Whole Wheat)
• Parmesan Cheese
• Honey
• Hot Sauce

Salmon 2 Ways

I have been trying to eat healthier lately and in doing so, I have been cooking Salmon about once a week. I love salmon because it is quick and easy to prepare, making it a perfect weeknight dinner!

Below you will find the ingredients and directions for making Salmon 2 ways: Baked in a Foil Packet and Grilled w/ a Greek Yogurt Sauce. Both cooking methods are healthy, easy, and delicious! As for side dishes, you can see in the picture above that I sauteed spinach and made brown rice to go with the grilled salmon, but when I baked it, I had Trader Joes Minted Peas on the side (see picture to the right). The peas were so good that I am trying to figure out how to make them myself!

Anyway, I hope this will inspire you! Happy Cooking!

Salmon Baked in a Foil Packet

Ingredients (4 servings):

1.5 lb Salmon Fillet (Cut into 4 pieces-ask them to cut it at the seafood counter)

2 tablespoons Extra Virgin Olive Oil

Salt and Pepper

2 tablespoons Rosemary (finely chopped)

1 Lemon

1/4 cup White Wine (Dry Varieties-like a Pinot Grigio or Sauvignon Blanc-work best but any will do)

Handful of Capers (optional)

Directions:

Preheat oven to 375 degrees. Place 2 large pieces of foil (overlapping halfway) on a baking pan and lay the salmon fillets on top of the foil. Then, brush the salmon with the olive oil and sprinkle generously with salt and pepper. Next, chop the rosemary and sprinkle on top of the salmon as well. Cut the lemon in half, squeeze the juice of half of the lemon (no seeds) over the fillets and then cut the other half into slices and place on top of the fish (I do 1 slice on each piece, but you could add more). Then, pour the white wine over the salmon and if you like capers, sprinkle some on top. Now there is no science to closing the foil packet, just fold the foil in on all sides and fold again to make sure that no air gets in or out.

Lastly, put the fish in the oven and bake at 375 for 30 minutes. Remove the pan from the oven, and open the foil (there will be alot of steam and the juices should be bubbling!). Once most of the steam has been released, plate and serve!

Grilled Salmon w/ a Greek Yogurt Sauce

This salmon is so simple and tasty that it could be enjoyed plain. However, I had Greek Yogurt Sauce leftover from another recipe and it complemented the salmon perfectly.

Ingredients:

1.5 lb Salmon Fillet (Cut into 4 pieces-ask them to cut it at the seafood counter)

2 tablespoons Extra Virgin Olive Oil

Salt and Pepper

1 tablespoon Dried Oregano

1/2 cup Greek Yogurt Sauce (see recipe below)

Directions: Preheat stove top grill pan to high. While it's heating up, prepare the salmon by simply brushing the fillets with olive oil, sprinkling generously with salt and pepper and the dried oregano. When the grill pan starts to smoke, use tongs to place your fillets on the pan skin side down. Allow to grill for 6 minutes on the skin side, then flip the fillets over and grill for another 6 minutes (if you are looking for pretty grill marks like the ones pictured, DO NOT move the fillets while they are grilling) Next remove fillets from the pan onto a plate and allow them to rest under a tin foil tent for another 5 minutes. Serve each fillet with 2 tablespoons of the Greek Yogurt Sauce.

Greek Yogurt Sauce

Ingredients:

1 cup Greek Yogurt (low-fat or non-fat)

1/4 cup chopped mint leaves

1 garlic clove

Juice of half a lemon

salt and pepper to taste

Hot Sauce (optional)

Directions: In a small bowl, add the yogurt, chopped mint, and lemon juice. Using a Microplane, grate in one clove of garlic and stir to combine. Season with salt and pepper to taste and add a few drops of hot sauce if desired. Cover and refrigerate until ready to serve. Tip: The longer this sits, the better it is, so feel free to make it up to a day in advanced.

Vegetable Lasagna

A couple weeks ago I lead a workshop on healthy eating. With only a half an hour to present, I knew I had to present a simple idea that would stay with my participants. What I came up with was this catch phrase: "Eat the Colors of the Rainbow." Basically this means that we should include more fruits and vegetables into our diet that are red, orange, yellow, green, blue, and purple (the colors of the rainbow) because, with food, the rule is: the brighter the color the healthier it is. After sharing this idea with my workshop participants, we brainstormed colorful fruits and vegetables and how to enjoy them. I ended up bringing up this Vegetable Lasagna when someone asked me for some ideas of how to cook eggplant. This recipe immediately came to mind because it contains zucchini, squash, carrots, and EGGPLANT! (the vegetable of the hour)

Now to be fair, this lasagna is actually the brainchild of my roommate Susan, who is an excellent cook. Susan told me that she would occasionally make meatless dishes for the health benefits. Well, this colorful lasagna is certainly healthy as a result of all of the vegetables but I also lightened it up by opting for low-fat ricotta and mozzarella cheeses. Plus, I learned from The Abs Diet Nutrition Handbook that ricotta contains tons of whey-protein, so this lasagna may be “meatless” but it's still hearty and satisfying. Enjoy!

Ingredients:

• ¼ cup Extra Virgin Olive Oil
• 2 small Yellow Squash
• 2 small Zucchinis
• 4 Carrots (approx 15 baby carrots)
• 1 medium Eggplant
• 1 Medium Onion
• 3 to 4 cloves garlic
• 2 Boxes Barilla No Boil Lasagna Noodles
• 1 Jar Store-Bought Marinara Sauce
• 2 large eggs
• 1 32 oz Container Low-Fat (part-skim) Ricotta Cheese
• 1 8oz Package Shredded Low-Fat (part-skim) Mozzarella Cheese
• Parmesan Cheese (a little for sprinkling on top)
• Salt & Pepper
• Italian Seasoning
• Cayenne Pepper

Directions:

Preheat oven to 375 degrees. Chop the ends off of the zucchini, squash, and eggplant. Slice the zucchini and squash in half lengthwise, lay the 2 pieces flat and thinly slice into half moon pieces. Next, cut the eggplant into quarters and thinly slice it as well. Then, slice the carrots, and chop the onion and garlic.

In a large pot, heat your olive oil until it’s almost smoking. Add the carrots and onions, and once they begin to soften, add garlic, and a little salt and pepper. After sautéing for 5 minutes or so, add the zucchini and squash and sauté for another 5 minutes. Then, add the eggplant, a bit more salt & pepper, 1 teaspoon Italian Seasoning, and a sprinkle of cayenne pepper (This is for some heat. Remember, a little goes a long way!). Stir to combine. Once the eggplant has just began to soften, add almost all of the marinara sauce, reserving about a half cup. Bring the entire mixture to a boil, and then remove the pot from the heat.

In a bowl, beat 2 eggs, stir in the ricotta cheese and season with salt and pepper. Now you are ready to build the lasagna. Cover the bottom of your lasagna pan with 3-4 lasagna noodles (you

may have to break 1 sheet up lengthwise to completely cover the pan). Then spread a layer of the veggies, cover with a layer of the ricotta, and then sprinkle a couple handfuls of mozzarella over the ricotta. Cover the mozzarella with another layer of lasagna noodles and then repeat the layers one more time, veggies, then ricotta, then mozzarella. Place one more layer of lasagna noodles on top, spread the reserved marinara sauce on top of the noodles and cover the sauce with a thin layer of mozzarella cheese. Then, finish by sprinkling a bit of parmesan cheese and Italian Seasoning on top.

Cover the lasagna with aluminum foil and bake for 45 mins, remove foil, and bake uncovered for 15 more minutes. Remove from oven, and allow the lasagna to sit for 15 minutes before cutting. (makes 12 servings)

Strawberry Shortcake with a Boozy Twist

Since the beginning of time, chocolate has always been the quintessential Valentine’s Day dessert. But what if you (or your Valentine) hate chocolate or you are just in the mood for something different? Well feel free to leave the chocolates in the box and consider another food perfect for V-Day: STRAWBERRIES! America’s favorite fruit cannot be more perfect for Valentines Day because, let’s be honest, they look like little red hearts! And there’s no other dessert that puts strawberries center stage like Strawberry Shortcake.

This version has three components: pound cake, strawberries, and whipped cream. However, the twist is that oranges, which are actually in season right now, are used to give the pound cake a delicious citrus flavor and Grand Marnier, an orange liquor, is infused into the strawberries and whipped cream to give the them a boozy punch.

Now before you “non-bakers” freak out, just know that the base of this pound cake is a store-bought cake mix which makes this recipe impossible to screw up. It is sure to sweeten up your Valentines Day!

Ingredients:

Orange Pound Cake

Non-Stick Cooking Spray

1 plain white cake mix

1 stick unsalted butter, melted and cooled

1-cup whole milk, at room temperature

3 large eggs, at room temperature

1 teaspoons pure vanilla extract (plus 3-4 drops for whipped cream)

2 navel oranges

Grand Marnier Infused Strawberries & Whipped Cream

1 pt. strawberries

2 tablespoons granulated sugar

6 tbsp Grand Marnier (divided)

½ pint heavy whipping cream

2 tablespoons confectioner’s (powdered) sugar

To Make the Pound Cake:

Preheat oven to 350 degrees. In a large mixing bowl add the cake mix, butter, milk, eggs, and 1 teaspoon vanilla extract. Using a handheld mixer, beat ingredients until well combined, about 3 minutes. Next, using a Microplane, grate the outer surface of two of the oranges to remove the zest. Be sure to use only the orange part and not the white pith, which can be very bitter. Add the zest of the two oranges into the mixing bowl and then add the juice from 1 orange into the mixture as well (in order to avoid seeds in your cake mix, you can use a juicer, sifter, or use your fingers to catch the seeds). Mix the batter for another 1 minute to incorporate juice and zest.

Spray a loaf pan with non-stick cooking spray and then pour the batter into the pan. Bake at 350 degrees until you can insert a knife into the middle of the cake and it comes out clean. The time will vary depending on the shape and size of your loaf pan, but on average it takes about 35-45 minutes. Once done, allow the cake to cool in the pan on the stove for 10 minutes, and then remove the cake from the pan and place on a wire rack to cool completely.

To Make the Strawberries:

While the cake is baking, or as early as a day in advanced, rinse your strawberries. Then using a small pairing knife, slice your strawberries into small rounds, discarding the green leaves. In a bowl, add the strawberries, 2 tbsp of granulated sugar, the juice from ½ of one orange, 3 tbsp Grand Marnier and stir to combine. Cover the bowl with plastic wrap and refrigerate until ready to serve. (Tip: the longer this mixture sits, the sweeter and boozier the strawberries get)

To Make the Whipped Cream:

Pour the heavy whipping cream into a mixing bowl. Using an electric mixer, mix until stiff peaks begin to form. Then, stop the mixer and add the confectioner’s sugar, a few drops of vanilla extract, and 3 tbsp. Gran Marnier. Turn mixer back on for about a minute but avoid over mixing the cream. Once stiff peaks form again, turn off mixer, cover bowl with saran and refrigerate until ready to serve. (Tip: For better results place your mixing bowl and beaters into the freezer for about 15-20 minutes before you whip your cream)

To Build the Strawberry Short Cake:

Place a slice of pound cake on a plate, top with 2 spoonfuls of strawberries and 2 spoonfuls of whipped cream. You may stop here OR repeat with another layer of cake, strawberries, and cream. Also, feel free to use orange curls or zest as a garnish. (see picture at top)

PORTION CONTROL! This recipe will make enough whipped cream and strawberries for two generous servings. However, after you make your two desserts, there will be a lot of cake leftover. Ladies, if you are watching your weight in the New Year, don’t keep the leftover cake around to nibble on and ruin your diet. After you have sliced off a few pieces of cake for your Valentine’s Day dessert, wrap the rest of the cake in cellophane, tie it with a red ribbon and give it to your Valentine to take home. Cake is always a great present!

My Valentine's Day Recipes on Ebony.com!

Just in case you missed the emails, tweets and Facebook postings, my Valentine's Day recipes were posted on Ebony.com! In the Lifestyle Section, Ebony featured my recipe for Pineapples and Bananas Dipped in Chocolate & my recipe for Strawberry Shortcake with a Boozy Twist! The recipes were under the headline "Sweets for Your Sweetie."

Both of these recipes (and pictures) can be found right here on this blog but click on the link below to check them out on Ebony.com. I thank you all for your support because without it, I wouldn't have made this next step in my "culinary career." :)

Sweets for your Sweetie on Ebony.com

Ebony also posted it on Facebook too!

Pineapples and Bananas Dipped in Chocolate

Many of you have probably incorporated chocolate covered strawberries in your Feb. 14^th festivities making them common and overdone. If you really want to impress your Valentine, try dipping pineapples and bananas in chocolate. It’s something different and simple that you can make at home. (And homemade always gets more points than store-bought)

Another bonus is you probably already have some of the ingredients on hand. Most people keep bananas around for breakfast and you may have chocolate chips leftover from a batch of cookies. The rest of the ingredients you can get in quick, cheap grocery store run.

Once you have all of the ingredients, all you have to do is take a toothpick, add fruit, dip in chocolate, and roll it in a complementary topping. Such a simple process but the result is a sexy Valentine's Day dessert. Enjoy hearts!

Ingredients:

2 bananas

1 pineapple

6 oz. semi-sweet choc chips (half a bag)

3-4 tbsp Heavy Cream (at room temperature)

1 small bag peanuts (salted or unsalted)

1 small bag coconut shavings

toothpicks

Directions:

First prep the fruit by peeling the bananas and slicing them into 2-3 inch chunks. Then, chop the top and bottom off of the pineapple, stand it up and cut the skin off in strips. Then cut the pineapple flesh into quarters and chop off the core at an angle. Next, cut the flesh into 2-3 inch square chunks.

Prep the toppings by putting 1-cup peanuts into a plastic zip lock bag, squeeze the air out, and then close the bag. Using a rolling pin or large heavy can, crush the peanuts and spread them in an even layer on a plate. Also pour 1-cup coconut shavings on a plate and set aside.

Place chocolate chips in a microwave safe bowl and heat on 50% power for 1 minute. Remove from the microwave and stir. Continue this process until the chocolate is almost melted. Then add 3-4 tablespoons of heavy cream and stir until the chocolate is smooth.

Line a cookie sheet with wax paper. Then, place a piece of pineapple on a toothpick, dip it into the chocolate and roll it in the coconut shavings. Place pineapple on the cookie sheet, leaving the toothpick in and repeat this process until all of the pineapple has been dipped and rolled. Then put the bananas on toothpicks, dip in the chocolate, and roll in the peanuts and add to the cookie sheet.

Once all of the fruit has been dipped and rolled, put the cookie sheet in the freezer for 20 minutes to allow the chocolate to set. Lastly, move the fruit into the refrigerator until ready to serve. To serve, simply arrange the chocolate dipped fruit on a platter.

Steak Salad (HFC)

When you think of a steak dinner, you usually think "SPLURGE."

Whether you are thinking it's a financial splurge or a calorie splurge, let's be honest, a steak dinner is usually eaten when you want to indulge. This is mostly because the stereotypical steak dinner is eaten at a fancy steakhouse, costs at least a C-note, and consists of steak, buttery sauce, and rich side dishes like creamed spinach and loaded baked potatoes. Though we justify the large bill and and calories because this type of steak dinner just TASTES. SO. GOOD.

But I asked myself, is there a way to have a delicious steak dinner without the guilt and huge price tag? The answer is YES! If you have a taste for a delicious steak but want to watch your calories, try this healthy, fast, and cheap (HFC) Steak Salad.

It's healthy because I use a lean cut of beef (flank steak has less than 10g of fat) and I don't add any oil or fat. I also eliminated the carbs in this meal and paired the steak with a delicious, colorful salad. Also this meal is done in 30 minutes; making it fast. Lastly, this recipe is cheap because flank steak is relatively inexpensive and so are the vegetables. (Plus you can use the leftover veggies in another dish, like an omelet!)

The only special tool you will need is a grill pan. They sell them relatively cheap and I think they are a "must have" kitchen tool for anyone looking to make healthy, fast, and cheap meals. The non-stick Calphalon is my favorite brand and you can check them out here.

Ingredients: (makes 4 servings)

1-1.5 lb flank steak

2 teaspoons chili powder

1 teaspoon salt

1 teaspoon coarse black pepper

1/2 teaspoon garlic powder

Bag of Salad (I like mixed greens w/ carrots already in it)

Handful of Grape Tomatoes (halved)

1 small cucumber (sliced)

1/2 of small red bell pepper (diced)

1/4 cup red onion (diced)

1/2 cup frozen corn kernels (thawed in the microwave)

1 avocado (diced)

Low-Fat Salad Dressing of Your Choice

Note: These are the salad toppings I like and the ones I felt matched the Mexican flavor of the steak, but feel free to omit the salad toppings you do not like and add the ones that you do.

Directions:

Remove the flank steak from the fridge, unwrap it, and place on a large plate. Then, in a little bowl, add the seasonings (chili powder, salt, pepper, and garlic powder) and mix to combine. Then, rub half the seasoning mixture into one side of the steak, flip the steak over and rub the rest of the seasoning into the other side. Make sure you wash your hands and set the steak aside to come to room temperature while you fix the salad and heat the pan.

In a large salad bowl, empty the bag of salad greens. Then, halve your grape tomatoes, slice your cucumber and dice your red onion and red bell pepper. Add all of these things to the salad bowl. Next put your frozen corn kernels in a microwavable safe bowl and heat on high for approx. 4 minutes or until thawed, drain and add them to the salad bowl. (I found that heating the kernels kept them crunchier than defrosting them. But feel free to use your preferred method)

Next, heat the grill pan over high heat to grill the steak (Now would be a good time to turn your stove fan on as well). You want the grill pan to be screaming hot so as soon as you begin to see smoke, that's when you can put the steak on. For a medium steak (warm pink center) cook for 7 minutes on the 1st side and 6 minutes on the second then let the steak rest under tin foil for another 6-10 minutes. (Letting the steak rest is VERY important! All of the juices will run out of the steak if you cut right into it)

To serve, toss the greens with all of the salad toppings and divide the salad among 4 plates. Then dice the avocado and divide among the 4 plates as well. Top the salad with your favorite (light) salad dressing. Then on a large cutting board, thinly slice the steak at an angle. Divide it

into 4 portions and put it over the salad or to the side (your choice). Enjoy!