Adding Spring to Your Step

As we inch toward the finish line of another school year and say good-bye to spring, we may find we’re becoming a little less stringent about meals.

Who can blame us? Given the demands of work, school, commuting and activities, we do not have a lot of time to spare. We often then reach for a drive-thru salad or other “to-go” meals. Yet these choices are heavy on both our waistlines and budgets. Out of sympathy, I offer some easy, quick ideas to add to your repertoire. As usual, do not be afraid to make modifications to fit your family’s palate.

Minute Muffins

These are clean and quick and offer fewer calories than their commercial bakery counterparts. Simply mix four tablespoons of quick oats, one egg, one teaspoon of sweetener (Stevia, raw sugar or agave nectar) and a tablespoon of milk (cow, soy or almond) in a microwaveable coffee mug. Next, add a handful of your favorite berries. Gently fold the berries into the oat mixture. Microwave for one to two minutes. When it’s finished, remove from the microwave and turn the cup upside down on a plate. Allow it to cool a bit before eating. This can be a quick breakfast to go or a clean and simple snack.

Vegetable Pasta Salad with Goat Cheese

While the original recipe calls for small pasta, I like to use small cheese tortellini in my pasta salad. It gives me a little more to chew, which in turn helps me avoid a second helping. Cook the pasta according to directions. During the last minute the pasta is boiling, add asparagus that you’ve cut into two-inch pieces. When the pasta is finished, drain and rinse with cold water.

For the remaining vegetables, I suggest pre-cut bell pepper and onions, sliced mushrooms, halved and pitted olives and grape tomatoes. This way, the only thing you cut is time! 

For the dressing combine in a jar: three tablespoons of white wine vinegar, one teaspoon of sugar, a half teaspoon of salt, a quarter teaspoon of pepper, and a quarter cup of extra virgin olive oil. Shake until combined, and then pour over your vegetables. Next, add your pasta and asparagus. Sprinkle with goat cheese and enjoy.

Everything Salad

While this salad may not include everything, it’s a great way to incorporate vegetables that are hanging out in the veggie drawer waiting for their time to shine. Cut into chunks your cucumber, zucchini, squash, grape tomatoes, broccoli, etc., and put them in large bowl. For a protein consider bite-sized mozzarella; precooked and deveined shrimp; or left over chicken. Blend a tablespoon of extra virgin olive oil and balsamic vinegar with a teaspoon of garlic powder. Add salt and pepper to taste. Pour over salad, toss, plate and feel free to have seconds!

Grilled Summer Sandwiches with Fresh Herb Topping

This sandwich can feature steak, a meaty Portobello mushroom cap or chicken. The two most important parts of this sandwich are the bread and the fresh herbs. Grill your “meat,” then allow it to rest before slicing. The bread should be a nice, crusty pick that can be halved and toasted (French baguette or ciabatta). In a food processor blend one and a half tablespoons of olive oil, a handful of arugula, half of a cup of parsley, a squeeze of lemon juice and a garlic clove. Spread the herb mixture on your toasted bread, then layer your sandwich just the way you like it. Serve with kale chips and viola!

Sparkling Raspberry Parfaits

These could not be any easier or more refreshing. Scoop a half cup of raspberry sorbet into a glass. Pour raspberry flavored sparkling water over the sorbet and then serve immediately. You can dress these up with a few bittersweet chocolate shavings. Another switch up is to “grow them up” by using sparkling wine in place of sparkling water. For a special family occasion use sparkling grape or pear juice.

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Adding Spring to Your Step

Gone are the chilly nights that brought dinners of comfort food and uncomfortable extra pounds.

We are now in the full swing of spring! We have moved our clocks; let’s not forget to move our bodies. The American Heart Association says that just 30 minutes of exercise (walking, running or biking) a day can make a difference. Thirty minutes of exercise and simple, healthier food choices fit perfectly into my time and commitment budget. Here are a few recipes to help add a little spring to your step!

Watermelon Feta Salad

Start with your favorite bag of salad, a few fresh basil leaves you have cut to slivers, reduced fat crumbled feta cheese, and large shrimp that have been peeled, de-veined and chilled (I buy the pre-cooked, frozen shrimp to save myself time and dishes).

Cube some watermelon and toss all the ingredients with either a good quality balsamic vinegar and oil or your favorite balsamic dressing. You need just enough to add flavor, so apply slowly. It’s much easier to add than it is to take away.

Another variation of this is to use the pre-packaged ginger salad mix from my local grocer. Also keep in mind, a lot of calories from a seemingly innocent salad are hidden in that delicious dressing.

Shaved Asparagus Salad

For this recipe, bigger is in fact better. After rinsing and draining your asparagus, hold an asparagus spear by the end, and, using a peeler, peel toward the tip. These crunchy ribbons will make the base of your salad. Drizzle your asparagus with a little olive oil, squeeze of fresh lemon and a sprinkle of salt and pepper. Finish this salad with a few thin slices of Parmigiano-Reggiano and your choice of toasted nuts (I would suggest sliced almonds or pine nuts). This salad offers a great accompaniment to burgers, pasta or the next recipe…

Cranberry Goat Cheese Chicken

The original recipe called for me to pound and cut up chicken breast. You can, however, skip that step by purchasing chicken cutlets. After sprinkling each piece with a little salt and pepper, sear each one for about two minutes each in a medium-high skillet. These will be finished in the oven, so you do not want to cook them completely or they will be dry later. Once they all have a golden, caramel color, give them each a dollop of 100-percent sweetened cranberry sauce. Spread the cranberry, sprinkle on the goat cheese and add a pinch of rosemary. Bake them for an additional four to six minutes in a 350-degree oven. Serve on top of brown rice or pilaf.

You can also substitute salsa for the cranberry sauce and serve on top of yellow rice for a little Latin flair.

Fajita Pizza

The base of this pie uses a whole-wheat or whole-grain, 10-inch tortilla that has been baked until crispy (about two minutes). Thinly slice your choice of beef or chicken and sear in a medium-high heated skillet with a dash of salt, pepper and a pinch of chili powder. Once your meat has gotten a nice caramel crust, add your veggies: onions, green peppers, mushrooms, etc. Toss the vegetables occasionally to cook evenly. Spread shredded cheddar on the tortilla then cover with your fajita mix from the pan. Bake in a 400 degree oven for two to four minutes to melt the cheese. To serve, cut into wedges and serve with salsa.

Sesame Salmon with Green Onions

Start by sprinkling salmon filets with your choice of white or black (or both) sesame seeds and a pinch of salt. Bake for approximately 14 minutes in a 400-degree oven. While it’s baking, melt one tablespoon of butter in a pan heated at medium temperature. Once the butter has melted, add a drizzle of olive oil. Next, add two cups of sliced green onions (cut about an inch long). After a couple of minutes, add thin lemon slices, and sprinkle with salt and pepper. Remove the pan from heat and salmon from the oven. Toss the onion mixture with fresh arugula. Serve the salmon on the bed of greens and enjoy!

For a meat-free option, you can easily sear filets of tofu after coating it with sesame seeds, salt and pepper.

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Lighten Up. Your Health Will Thank You.

How’s that New Year’s resolution to eat healthier going?

Did it survive those romantic Valentine splurges and those diet-crashing cookie peddlers with the sweet dispositions and angelic smiles? 

By now there’s likely been the occasional slip. Yet just as we teach our children forgiveness, we need to remember to practice it with ourselves. As we head into this month and edge closer to spring break, remember to lighten up − your food that is! Below are a few ideas that can help.

Mediterranean Nachos

Mediterranean Nachos can quickly become a very popular snack around the house. You can even add a protein and turn it into a light dinner. Begin by selecting your chips. You can either use your family’s favorite bag of pita chips or bake your own. When trying to decide what to dress them with, think about your favorite salad. Top them with your favorite accoutrements: feta, banana peppers, red onions, tomatoes, cucumbers − and don’t forget the olives! Compared to regular nachos, these nachos will skimp on the fat, but not the flavor.

Shrimp Lettuce Wraps with a Southern Kick

One of the worst parts about crunchy taco shells is they break just as you bite them. This peeve also applies to lettuce wraps. One way around it is to use a softer lettuce leaf like Bibb. Mix equal parts low-fat mayonnaise and Greek yogurt (two tablespoons), two teaspoons of fresh lemon juice, and a teaspoon of Old Bay seasoning.  Toss in one pound of thawed, cooked, peeled, and well drained shrimp (the size is up to you). Fill your wraps and enjoy.

Italian Salmon Pockets

Salmon is rich on Omega-3 healthy fats, which are vital to heart’s health. These pockets, made from pita bread, breaks the filet without breaking the budget. Using a 14-ounce can of salmon as your base, add a quarter cup of jarred pesto sauce, halved grape tomatoes, juice from half a lemon, and salt and pepper to taste. Pack your pitas as you see fit. Enjoy with sour cream and onion kale chips…

Sour Cream and Onion Kale Chips

These are not only yummy and guilt-free, but they are good for you. Take five large handfuls of kale, stems removed, and tear it into small, chip-sized pieces. With a light drizzle of olive oil and a solid toss, coat each piece and spread the kale across two baking sheets. Sprinkle with onion powder and salt and pepper. Bake at 425 degrees for 10-12 minutes.  Feel free to deepen the flavor with sliced garlic or heat things up with a sprinkle of chili flakes.

Sriracha Chicken

As the season heats up, so can your dinner! Marinade six boneless chicken thighs (or a couple chicken breasts) in salt and pepper, a quarter cup of olive oil, the juice of one lime, half a large onion sliced, and a tablespoon of sriracha for at least one hour.  When all of the flavors have infused, bake in a large oven-proof skillet at 400 degrees for about 20-25 minutes. I like to broil for an extra five minutes and serve the chicken on top of my favorite Latin rice and beans.

Dreamsicle Smoothie

Whether you’re looking to cool down after a workout or just a day of running errands, nothing brings that zen feeling like a trip down memory lane. Maybe I’m dating myself with this one, but hey, it’s never too late to start! So pull out those blenders and brace yourself because there may be brain freeze in your future.

In your blender place a cup of frozen mango cubes, a half cup  of fat-free orange yogurt, two tablespoons of fresh orange juice, a quarter teaspoon of vanilla extract, and a handful of ice cubes. Once it is all very well-blended, pour into a glass (or two if you want to share) and enjoy!

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Saving Time and Dollars

With food shopping and preparation, most people strive to save either time or money.

Most of us would especially like to be able to do both – while cutting a few calories if possible. Not many people have the luxury of going to the store whenever we want. Sometimes we must be creative with what we have.

If saving both time and money is goal, plan ahead. Throughout the week write down ideas for meals, and then piece them together like a puzzle so you can use leftovers from the night before for lunch the next day.

This month I offer some lunch and dinner options aimed at saving you time and money.

Eggplant and Goat Cheese Wraps

This lunch requires some assembly, but there will not be any leftovers! You can use a pre-made herb goat cheese. If you prefer to make your own, it’s as easy as a sprinkle and a swizzle. Spread the goat cheese on your favorite wrap, layer in some of the leftover grilled vegetables from the night before (eggplant, zucchini, onion, or red bell pepper), spinach or arugula, sliced almonds or dried chopped fruit, and viola! You have a satisfying, delicious lunch. You can pair this with pretzel sticks or, for a healthier option, your favorite crunchy vegetable (carrots, sugar snap peas or broccoli).

Roasted Cauliflower, Butternut Squash, Quinoa Salad

The variety of flavors in this salad may make you forget how healthy it really is. Toss your butternut squash, cauliflower, and chickpeas in a little olive oil and salt and pepper to taste. Roast the vegetables in the oven at 375 degrees until tender. You can cook your own quinoa or take advantage of the ready-made packages available at the store. Keep in mind, if you cook your own, it will need to cool first before adding it to the salad.

For the dressing, whisk a quarter cup of apple juice with three tablespoons apple cider vinegar. Gradually add six tablespoons of extra virgin olive oil, then two tablespoons of maple syrup. When ready to assemble, place your favorite greens on the plate, layer on your quinoa and vegetables, and drizzle with your homemade dressing. Feel free to add your family’s choice of protein for a heartier feel.

Preparation tip: Save an old jar for homemade salad dressings. I much prefer to shake than whisk.

Simply Efficient Shrimp Etouffee

Sauté two medium onions, celery, green onions and chopped garlic in a quarter cup of olive oil in a large sauté pan or Dutch oven. This may seem like a lot of oil, but it is replacing the stick of butter that is to be the basis for your roux. Cook the veggies until tender, then add a half a cup of flour. Stir until it is well blended, then add three and a half cups of water, two cans of tomatoes, lemon juice, salt, bay leaves and thyme. Bring to a boil. Reduce the heat and simmer for 30 minutes, stirring occasionally. Stir in shrimp, and simmer for an additional five minutes. Discard bay leaves and serve over rice.

Don’t forget you can cheat and pick some rice up from the local Chinese fast food restaurant to save time.

Slow Cooker Vegetarian Chili

This recipe is quickly becoming a favorite around my house. Start with a large can of diced tomatoes, a medium can of tomato sauce, your choice of beans, a medium bell pepper and medium onion, both diced, and a few cloves of garlic. For the seasoning use approximately three tablespoons of chili powder and one teaspoon of unsweetened cocoa powder. For additional protein, add about a half a package of veggie crumbles.  Allow this to simmer on low for a minimum of four hours, to allow the seasonings to permeate and intertwine.

Banana Split Stuffed Strawberries

There are so many different ways to stuff strawberries. Doing so makes for a healthier dessert option and they can also multi-task as a part of your breakfast.

Cut the tops off of your rinsed strawberries and hollow out the middles.  Mash half a small banana, and then mix it with four ounces of vanilla Greek yogurt. Fill each strawberry with your mixture. Top with almonds, or mini chocolate chips for more of a dessert feel.

You can also substitute mango, peaches or crushed pineapple. Just remember to drain the pineapple very well.

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Trimming Those Holiday Pounds

Last month you trimmed the tree.

This month, it’s time to trim the pounds from all that holiday celebrating.

For some the New Year represents a magical time; for others it looms like a heavy cloud. Yet it’s the time of year for us to set goals and resolve to address situations that have caused us discomfort or frustration.

After the holidays’ indulgence (even for those of us who were being good) the one thing that often causes us the greatest discomfort is our pants! You would think all of the walking at the mall or climbing up and down the ladder hanging lights would have minimized the impact of our minor culinary indiscretions. In all honesty, it was like throwing a whale a Tic Tac. The holiday office parties, friendly gatherings, your sweet neighbor’s holiday baking, the treats in the break room, pot luck dinners with friends, birthdays, dinners out – WHEW! They were not only overwhelming to our calendars, but also to our bodies.

There’s no time like the present to take a few steps to trim those extra calories (Remember that 3,500 calories equals one pound).  One night while making dinner, jot down the serving size for several of the ingredients. As an experiment, serve yourself as usual. Then make a plate using the actual recommended serving sizes.  You may be in for a shock. Worried that the actual serving sizes may not fill you up? Drink a large glass of water before you eat. This will not only help you to feel fuller faster, but it will aid with digestion. Then, when you do eat, make it count. Also, allow yourself to make mistakes, but stick to your goals.

Below appear a few other quick ideas to help you with your resolutions this year.

Good luck!

Oven Roasted Spicy Chickpeas (Hummus’ Spicy, Crunchy Cousin)

Drain two cans of chickpeas (garbanzo beans), a couple of tablespoons of olive oil, a teaspoon of cumin and chili powder and a half teaspoon of cayenne and sea salt. Toss, then spread them on a sheet tray. Bake at 400 degrees for 30-40 minutes. Remove from the oven and allow them to cool to room temperature.

All American Lettuce Wraps

Using iceberg lettuce leaves, spread a tablespoon (or so) of your favorite hummus inside the leaf. You may want to layer a couple of pieces of lettuce together. Layer turkey, sliced cucumber, shredded carrots, sundried tomatoes, or any other vegetable you choose.  Or you can leaf (pun intended) the turkey out and add a flavorful cheese crumble such as goat or feta.

For the meat eater or vegetarian…It’s a Thai!

The most time-consuming part of this dinner is waiting for the water to boil. Cook eight ounces of whole grain spaghetti. In a medium skillet combine three teaspoons of sesame oil, honey and chili sauce over medium heat. Add eight ounces of tofu and six cups of broccoli slaw. (You can substitute chicken, shrimp, or your family’s choice of protein for the tofu; it will need to be cooked before adding the broccoli slaw.) I like to add some thawed edemame to this too. To finish, top it with chopped cilantro, peanuts, and/or scallions.

Chicken and Herbed Squash

Take four bone-in chicken breasts, some cubed, fresh butternut squash (found pre-cut in the produce department), sweet onions (such as cipollini), fresh rosemary and toss them with balsamic vinegar and olive oil. Add salt and pepper to taste. Arrange the ingredients in a 9” x 11” dish, and put in a 400 degree oven. Bake for 15 minutes, and then remove to baste. Flip the veggies and chicken and baste them with a mixture of apricot preserves, Dijon mustard, garlic and fresh grated ginger. Place the dish back in the oven to finish. Continue to roast for approximately 15 minutes or until the internal temperature is about 165 degrees.

Nearly Guiltless Cookies

When you have a sweet tooth and want to stay on track, here's a nice treat that contains no flour or sugar. Combine three ripe, mashed bananas, one-third cup apple sauce, two cups oats, one-fourth cup almond milk and a half cup raisins (optional). Add one teaspoon each of vanilla and cinnamon. Bake at 350 degrees for 15-20 minutes.

Happy trimming!

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Party Foods to Keep Your Waist – and Taste Buds – Happy

This month, holiday temptations abound. 

While it’s difficult to say no, the naughtier you are today, the likelier it is your January resolution won’t be very nice either. I therefore offer some party food suggestions to help you ease through the month and into your clothes in the New Year.

Just in Thyme Phyllo Cheese Cups

If you need to bring a food item to a party yet don’t know what to take, these are far lower in fat than they taste and, boy, are they good! I prefer to save myself the headache of dealing with the sheets of phyllo and simply buy the ready made cups. Fill them with a mixture of fat-free ricotta cheese, chevre, Parmigiano-Reggiano, minced thyme and chives. Bake at 375 degrees for about eight minutes. 

Spaghetti with Creamy Butternut Parmesan Sauce

Although this is typically made using fresh butternut squash, I won’t tell if you use the stuff you find in the freezer aisle. Simply bring it to a boil until it is fork-tender, puree and set aside. In a large skillet sauté a clove of crushed garlic and your choice of veggies in a tablespoon of light butter or olive oil. For flavor try leeks or onions; for color add spinach or kale. When the veggies grow tender (5-6 minutes) pour in the pureed squash. Add salt and pepper to taste and pour over your family’s favorite pasta. This dish is great just the way it is or you can add your choice of protein, such as chicken or shrimp. (Note: if the squash mixture becomes too thick during the cooking process, just add a little pasta water.)

Meatballs Your Way

Here again is where a little preparation goes a long way. Yes, in a pinch you could buy them from the freezer section. After reading the list of contents, you’ll find the few minutes you spend in the kitchen will spare you money for holiday gifts as well as a host of unpronounceable ingredients that won’t make you jolly.

They take no time to throw together and they can be enjoyed for weeks. Use the same ingredients you would for meatloaf. Using a small scoop, scoop your meatballs onto a prepared baking tray with sides. Bake in a 350 degree oven for 20 minutes. Allow them to cool completely. Once they have cooled, portion them out onto resealable bags and put them in the freezer. Now they can be used for spaghetti or subs. You can also forget the sauce and put them in soup or roll them in barbecue sauce to bring to a party. For Greek flair, place them in a pita with cucumbers, lettuce, feta and tzatiki.

Chocolate Raspberry Dreamers

This time of year all of those delicious, bite-sized desserts seem so innocent, but in reality they are little waistline busting beasts. This sheep in wolf’s clothing, however, will leave them wondering who is tricking whom.

Blend a cup of fat-free cottage cheese, three tablespoons of 100 percent fruit raspberry spread, and two tablespoons of cocoa powder. Once you have blended it silky smooth, refrigerate at least one hour. Serve with fresh raspberries and a sprinkle of dark chocolate morsels.

Baked Pears with Cranberries and Walnuts

’Tis the season to eat pie. Yet why consume those extra carbs? Bake firm halved and cored pears – with a splash of orange juice, dried cranberries, and a few walnut pieces – at 375 degrees for about 20 minutes (until pears are fork tender). Serve with your choice of low-fat frozen yogurt. Feel free to substitute apples for pears and pecans for walnuts.

From my kitchen to yours, happy holidays!

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Taming Those Hearty Holiday Foods

’Tis the season for rich, hearty foods that tempt our taste palettes and tip our scales. 

Ahh, the holidays are upon us. It’s a wonderful time to catch up with distant relatives or favorite friends while enjoying this year’s culinary endeavors. It seems rather unfair, however, that so many delectable morsels are so easy to enjoy, but a labor to get off our thighs.

Before you run out and buy that Spicy Cream of Pumpkin Latte Frapa-Regreta, think about this: The average 12-ounce fall latte contains approximately 300 calories, a third of which are derived from fat. It takes the average adult 40 minutes of jumping jacks to make these calories go away. I doubt many of us have that kind of time or motivation. So this month, I offer a few alternatives to those delicious, yet devious holiday treats.

Pumpkin Smoothie

When you want that piece of pie but not the required cardio workout, blend pumpkin puree, banana, vanilla yogurt (fat-free Greek is best), honey, pumpkin pie spice (or just cinnamon and nutmeg), a splash of vanilla, and some crushed ice. The banana and honey give you the sweetness, without the use of refined sugar. You can make this a little thicker by freezing banana chunks ahead of time. This will cut out almost half of the calories, and 90 percent of the fat calories that you find in those coffee shop drinks.

Parmesan Green Bean Fries

Meet french fries’ more colorful cousin! Use either a 14-ounce bag of whole, frozen green beans (thawed) or four cups of fresh beans. Spread them on a sprayed cooking sheet and avoid overlapping to ensure maximum crispiness. Sprinkle them with salt, pepper, and garlic powder and top with grated parmesan cheese. Pop them in a preheated 425-degree oven for 10-15 minutes. When cooked, dip in your family’s favorite dipping sauce. I like the flavor of fresh parmesan, but the shelf life tends to be a bit short for the price. A great substitute is Asiago cheese, which allows you to save the pennies without sacrificing flavor.

Roasted Turkey Sweet Potato Hummus Sandwich

While addressing those Thanksgiving leftovers, why not discover the sweeter side of hummus? While the title says turkey, feel free to substitute the protein. What really matters here is the spread; it’s even a great way to dress up a veggie burger.

In your food processor combine one large sweet potato (peeled, cut and boiled), a can of sodium-free chickpeas (rinsed and drained), lemon juice, tahini (if you have it), olive oil, a clove of chopped garlic, and salt and pepper to taste. This is so yummy it can be used as a dip or the protein in a veggie pita pocket. Serve with your family’s choice of veggies.

Salmon with Red Pepper Pesto

Think of this dish as the turkey and gravy of the sea.

As I’ve said before, fresh is always better, but if you’re pressed for time, buy frozen. We’ve come a long way from the frozen mystery fish patties of our childhoods. Whether fresh or frozen (but thawed), sear the seasoned fish in a skillet heated to medium-high. Use a grill pan if you have one. Make sure you coat your pan so your fish flips with “chef ease.”

While the fish cooks about four minutes on each side, get to work on your sauce. Blend a third of a cup of canned or jarred roasted red peppers, a tablespoon of tomato paste, and a tablespoon of olive oil in either your food processor or blender until smooth. Serve over (or for your skeptic, next to) the fish. Follow through on that roasted veggie flavor by roasting some broccoli and carrots.

Blue Cheese Stuffed Pork Chops with Pears

Here’s a modern twist on pork chops and applesauce. Start out with thicker cut chops. Using a paring knife, cut a horizontal one-inch slice into the chop. Work the knife around to create a pocket. Stuff about two tablespoons of blue cheese (or goat cheese) into the pocket. Cook the chops over medium-high heat for three to five minutes on each side, depending on the thickness. Remove them from the pan when finished, allowing them to rest approximately five minutes. In the same pan, sauté up one to two sliced pears. Serve with your family’s favorite veggie.

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Fast Fall Meals for Your Cool Weather Palate

Fall is here. While we’re not running to get our scarves and hot apple cider, some of the humidity is gone and the nights are cooler.

With cooler temperatures our palates change. We crave hardier, more savory foods with warmer flavors and warmer temperatures. Pulling out the pans and starting up the ovens again will be music to our taste buds. This month I offer some palate-pleasing ideas that won’t stretch your budget or your waistline.

Portobello Parmesan

This dish reduces the unwanted fat of the classic chicken or eggplant parmesan because it uses your oven instead of an oil-filled pan.

Preheat your oven to 400 degrees. Coat large, cleaned and de-stemmed Portobello mushroom caps with an egg and flour mixture just as you would for your eggplant or chicken parmesan. Turn the caps bottoms down, and spray with cooking spray (don’t hold the nozzle too close or your breadcrumbs will whirl like confetti on New Year’s Eve). Bake for 15-20 minutes. Once they’re finished, pull them out and turn the oven up to 450 degrees. Next, turn them upside down and cover with sauce and cheeses. I prefer to use mozzarella and parmesan together. (The parmesan gives me that wonderful fragrance I crave, and the mozzarella offers that melty factor.) Bake five to 10 minutes more. Serve with whole wheat pasta and your family’s favorite vegetable medley.

Peanut Noodles

I apologize for offering an exact recipe, however, its ease makes it all worthwhile.

In a blender combine: 

½  cup smooth peanut butter
3 tablespoons rice vinegar
2 tablespoons low sodium soy sauce
1 tablespoon fresh ginger
1 teaspoon sesame oil

Pour over steamy, fresh wheat spaghetti or rice noodles. Feel free to add your own protein of choice, such as pan-seared chicken, shrimp or tofu. Don’t forget to add your family’s favorite veggies: snow peas, shredded carrots, broccoli, etc.

Southwestern Steak Sandwiches

For this meal, I use a flank steak simply because I can buy thin slices that are easier to bite into. The steak also allows an even seasoning with any southwestern rub you prefer. The meat does not need to marinade. Your preferred rub can infuse while the grill is heating up.

When assembling this sandwich, think fajita on a baguette. Slice the baguette on the horizontal; they rolls can be tossed on the grill after you have flipped the meat. Squeeze a little lime in about 1/3 cup of light mayo (or more if your family prefers). Thinly slice classic fajita veggies: red onion, red bell pepper, avocado and lettuce (I use raw spinach) to go on the sandwiches during assembly. When the steak has reached perfection, take it off and allow it to rest before slicing. Don’t forget to cut against the meat’s grain. It makes it much easier to devour!

Aim to use four ounces of steak per sandwich; one pound should therefore feed more people depending on how hearty they like their sandwiches.

Leftovers into Lunch Re-do’s

Mix leftover rotisserie or grilled chicken from last night’s dinner with pineapple, orange segments and slivered almonds. Dress with lime mayo, or if you’re keeping it super light, just the lime juice will do. Wrap it up in a whole wheat tortilla or enjoy as a salad with a few tortilla chips.

Leftover green beans? Cooked or raw (I prefer raw as they still have that awesome crunch I crave and maintain all of their nutritional value), toss them with corn, grape tomatoes, cucumber, red bell pepper, and maybe some garbanzo beans for a little protein. Don’t forget a little salt and pepper. Drizzle with a little olive oil and lemon juice – or even ranch dressing if the kids prefer.

Enjoy!

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Fast and Fun Meals the Kids Will Love

Just as we were all settling into our summer break, it has come to a grinding halt.

For a few short weeks some enjoyed the luxury of only having to get themselves fed and ready before heading out the door. Now, there are a few extra breakfasts and lunches to make. We all understand the ease of a breakfast bar or bowl of cereal – as well as the guilty feeling that they may not be the way for our children to start their day. We need meals that are fast and simple yet also delicious, nutritious, and interesting enough that they’ll eat them. 

Here are a handful of ideas

For Breakfast

Pan-Cups: Instead of standing at the stove tirelessly flipping flapjacks one-by-one, pour the batter into a greased muffin pan and bake at 400 for approximately 15 minutes or until golden and fluffy. They will look more like muffins than pancakes at first, but as they cool, they form tender cups of golden deliciousness ready to be filled with your choice of toppings. One possible filler is a berry or stone-fruit mixture that has been able to macerate and create its own succulent blend of juices. You might also try bananas drizzled with warm peanut butter or hazelnut spread (or one of each). Alternatively, you can keep it classic with your favorite mouth-watering maple syrup.

Homemade Fast Food: Sure their favorite fast food restaurant’s basic egg, cheese and English muffin sandwich is only a dollar, but it also contains approximately 25 percent of your sodium for the day. Save some time and your blood pressure and make your own at home. Using your muffin/pancup tin, crack one egg into each cup. Bake the eggs at 350 degrees for 10-15 minutes. Assemble with whatever finger lickin’ sandwich fixin’s are available in your house.

If you keep them simple (for example, one good, simple combination is the traditional egg, cheese, Canadian bacon and the muffin), they will be easier to freeze and reheat later.  Make the sandwich-building a family affair, giving each child a topping and forming an assembly line. This approach has a number of upsides. First, it will help your kids become more invested in what they’re eating. Second, it allows you to teach them about nutrition. Third, it can actually be a fun family activity. Most important, the family approach ensures you have less to do.

Handheld Omelets Using the same muffin-tin idea, scramble your eggs (or just egg whites) with your favorite mixers (mushrooms, chives, cheese, etc.). Pour into pan and bake at 350 degrees for 10-15 minutes. Serve with wheat toast and a fruit cup. Whew!

Dinner Ideas

We all want to make a dinner that tastes like we spent hours (or at least one) in the kitchen. During the school year time and energy, however, can be elusive guests that rarely show for the party . Here is one of my household faves. It is the simplest Thai dish I have ever made, and it tastes like I picked up a to-go order. The best part is I don’t really “cook” any of it.

Pull the meat off of a store bought rotisserie chicken. (It can be hot or cold, but it’s easier to remove the meat if it is warm.) Vegetarians can feel free to substitute tofu, but make sure you have the extra firm variety.

Simmer a few spoonfuls of light coconut milk and a few tablespoons of red curry (not spicy) until smooth. Add four teaspoons of sugar and the remaining coconut milk in the can. Once that has returned to a simmer, add the protein and a few leaves of fresh basil.

Before adding the meat or tofu, feel free to add your household’s favorite veggies. Then serve over brown rice or another whole grain.

Another great idea for a store-bought chicken is to make individual pizza pot pies. In a large bowl place the chicken you have cut into cubes, your choice of veggies (mushrooms, peppers, broccoli, etc.), cubed mozzarella, and a jar of marinara sauce. After combining, scoop the filling to large ramekins. Using store-purchased fresh dough, cut out circles to go over ramekins. Brush the tops with a little olive oil, and bake at 400 for about 25 minutes. This is a great way to eat pizza, without all the sodium and fat.

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

Cool Summer Salads from the Sympathetic Chef

The days are upon us when we no longer have to check  the weather forecast to know how to dress for the day.

It’s going to be hot, searing or scorching. After a long day of sitting in traffic, we don’t look forward to standing in front of a hot stove. To simplify our lives and counter the heat, why not lighten and brighten our plates with a salad?

Perhaps you’re stuck in a salad rut, using the same mixed greens with the same comfortable accoutrements: tomato, avocado, carrots, and dressing. If the same old salad is boring your palate, here are some new ideas to throw in the spinner and dress up dinner.

Greek Quinoa (keen-wah) Salad: Cook the quinoa according to instructions on the package. Once cooled, add chopped tomatoes, avocado, spinach, feta, and thinly sliced red onion. Incorporate finely chopped fresh basil, gently drizzle with olive oil, squeeze with lemon and enjoy. You can also add chicken, shrimp, or tofu if you like, but quinoa is high in protein (it averages eight grams of protein per serving) so you don’t necessarily have to include it.

Garden Fresh Tortellini Salad: Either dried or fresh tortellini will work well. Chop your family’s favorite vegetables, such as grape tomatoes, broccoli, red onion, carrots, bell peppers and cucumbers. I even use raw zucchini and squash. Drizzle with your favorite vinaigrette or make your own.

Making your own vinaigrette may seem like more work, but it’s really not. In a small bowl pour approximately one-quarter cup of red wine vinegar. To that add minced garlic, shallots, and pinches of chopped fresh herbs like thyme or basil. Let that sit, allowing the flavors to mingle. Pour over the cooled pasta and vegetables. Lightly drizzle with extra virgin olive oil a tablespoon at a time, so the salad doesn’t become too oily. You can either eat and enjoy immediately, or allow the flavors to unfold and infuse in the refrigerator overnight.

Summer Alfredo: There’s no need for heavy cream and butter! Lightly blanch greens such as petite peas, thinly sliced zucchini or broccoli. After just a few minutes in the water, drain and set aside.  In a double boiler heat Greek yogurt with fresh minced herbs (basil, thyme, and even a little lemon zest). Once the yogurt is thoroughly heated, add the blanched vegetables and serve over your favorite whole wheat pasta.

Tuna Pasta Salad: Gently sauté (or sweat) onions and garlic until aromatic. Add a six-ounce can of tuna to the skillet. After breaking up the chunks of tuna, spoon in cherry tomatoes, artichoke hearts, sliced green olives and some fresh thyme. Pour the tuna and veggies into a bowl and toss with your favorite pasta, such as campanelle or penne. This is best served warm or at room temperature.

Grilled Berry Cobbler: Take full advantage of berry season and summer’s favorite way of cooking: make your cobbler on the grill! Place your favorite berry blend in the center of a full square of aluminum foil. Sprinkle with about a half a teaspoon of raw sugar and top it with granola. Fold the corners up, and then squeeze in the sides, making a packet that looks like a fennel bulb. Place them on the grill for approximately 15 minutes. Serve as is or over frozen yogurt.

I hope your family enjoys these tasty ideas! Feel free to substitute and omit as much or as little as you need to. Oh, and here’s a tiny time and money saving tip: Within a day of bringing your strawberries home, wash and trim them. Storing them in your own airtight storage container will extend their life – and your dollar!

If you have a favorite recipe that you would like to simplify or make healthier – or if you have a question, comment, or concern, please e-mail me at wow.foodie4u@gmail.com.

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.

The Sympathetic Chef Debuts

For many of us, summer brings little relief from the kitchen. But the Sympathetic Chef will help you chicken out of this challenge.

With school out and after-school activities slowing down, preparing meals is still a “must do.” Yet we often crave something different, something exciting, something…else. 

Best of all would be something quick, simple and healthy. Yet who has the time or energy to delve into that Williams Sonoma cookbook we received for our birthday or explore that “easy” 20-ingredient recipe from online? Instead the Sympathetic Chef offers simple, creative ideas to change up dinner.

Chicken Breasts Four Ways

Latin Influence: Place chicken breasts, chopped cilantro, minced garlic and lime zest in a large sealable bag and drizzle the chicken with olive oil before sealing. Allow to marinade at least four hours. Grill and serve with your favorite black beans and yellow rice. You can add frozen peas or fresh red pepper to your rice for veggies and color.

Italian Flair: Place chicken breast, a sliced garlic clove and basil in large sealable bag and drizzle with olive oil. Allow the chicken to marinade at least four hours. Grill or sauté, and serve over your favorite wheat pasta and red sauce. Dress up your sauce by adding your favorite sautéed vegetables just before serving so they don’t overcook. I also like to sprinkle my pasta with a few goat cheese crumbles. Its natural zip is a great substitute for that delicious yet pricey wedge of parmesan cheese we buy but rarely use.

Mediterranean Style: Repeat with the chicken and bag, but this time add rosemary, garlic and lemon slices. Because rosemary is a little stronger in flavor, it doesn’t require as much marinade time. It can really go in a dish and into the oven or into a pan with a drizzle of olive oil. The bag, however, allows all of the ingredients to meld and create their own harmonious flavor. Serve with couscous or brown rice and your family’s favorite vegetable. If you grill the chicken, you can also cut the veggies into large chunks and make kabobs.

Asian Inspired: Again, place the chicken in a sealable bag. Add a few shakes of low-sodium soy sauce, a splash of teriyaki sauce, fresh garlic and ginger (powder works but fresh is always better). Let the flavors mingle and meld. Hint: If you thinly slice the chicken before marinating, it will cut back on your marinade time. Serve with brown rice or noodles. You can even add a package of fresh stir-fry vegetables available in the produce section (Although fresh is the healthier choice, there are plenty of healthy and delicious choices located in your grocer’s freezer if time is scarce.).

While I know I have written the word marinade more than once, please don’t stress. These can easily be prepared in minutes the day of the meal or the day after you come home from the store. The beauty is in the baggie. You can mix the ingredients in the bag and then freeze them. By preparing and freezing a handful at a time, you simplify future dinner prep even more. Simply pull them from the freezer the night before or in the morning before you leave for work. The flavors will infuse as the chicken is defrosting. Yes, it will mean a little preparation, but these quick and easy steps will make your dinners not only simple, but simply delicious.

If you have a favorite recipe that you would like to simplify, make healthier, or have a question, comment, or concern, please e-mail me at wow.foodie4u@gmail.com.

By Alicia Dela Cruz

Alicia Dela Cruz, the Sympathetic Chef, is a Westchase resident and can be reached at wow.foodie4u@gmail.com.