Pelican Picnic Publications

Pelican Picnic Publications

Pelican Picnic Publications publishes works on food

and the Tampa Bay, Florida area.

Vanilla Yogurt and Berry Parfait

Keep it simple and sweet — this is one of my favorite desserts when you just need something a little sweet…

HOW TO:

• 4 cups of plain Greek yogurt (That’s right… I said PLAIN!)
• 1 whole vanilla bean — scrape out the innards, mix in the yogurt, then infuse the rest of the pod in the yogurt
• 2 teaspoons of agave or stevia — stir in the yogurt to sweeten and leave overnight with the vanilla bean still in there
• Choose some of your favorite berries that are in season or any other fruits in season
• Layer the mixture in a glass bowl or martini glass… a layer of yogurt, a layer of fruit, another layer of yogurt and a little more fruit

HINT: To add a unique touch, try using macerated blueberries with basil and lemon juice and a touch of sugar or stevia, or fresh mint and strawberries with a touch of raw honey

Daphne’s Wicked Mac n Cheese

Let’s not get too wordy about mac n cheese, right? It’s cheesy, and it’s all about the cheese… or is it? Check out this recipe, and you be the judge…

Daphne’s Wicked Mac n Cheese!

Ingredients:

• 1 pound of high quality bacon (retain grease)
• 1 cup of whole milk (MUST be whole — you can use half and half or cream but nothing lower fat)
• 1/2 cup of beer (an American pilsner or smooth flavored wheat beer would work — nothing bitter)
• 3 tablespoons of flour
• 1 pound of extra sharp cheddar shredded (1/2 cup reserved)
• 1/2 pound of smoked gouda shredded
• 8 ounces of Stilton crumbled into chunks
• 16 oz of cooked and drained elbow macaroni pasta (hot)
• 3 whole eggs
• 1/4 teaspoon of nutmeg
• Salt and cayenne pepper to taste

Instructions:

1. Render the bacon until it is just crispy (yes, the full pound). Reserve the grease.
2. Make a roux: 6 tablespoons of the bacon grease with the 3 tablespoons of the flour in a large pot and cook until the flour is the color of peanut butter on medium low heat. Stir constantly. Then, whisk in milk and beer.
3. Continue whisking mixture until it thickens and comes to a low simmer.
4. Add in the shredded cheddar and smoked gouda (reserving 1/2 cup of the cheddar)
5. Add in the nutmeg and once all the cheese has melted and combined, add the macaroni and eggs — mix well
6. Add salt and cayenne pepper to taste
7. Place into a baking dish
8. Scatter chunks of the Stilton throughout the mac n cheese mixture (do not merely mix in with the other cheeses, leave as chunks)
9. Top with the remaining cheddar cheese and the bacon in large broken pieces
10. Cover with either a lid or aluminum foil and bake for 30 minutes on 300 degrees

Daphne’s Introduction to Juicing

For me juicing has become a powerful way to be creative with flavors while amplifying the nutrients I get in my diet in tasty, low-calorie blends. There are two primary spectrums in juicing: sweet and savory. Both can add an extraordinary boost to your nutritional intake, but it is important to note that the sweet blends may not be the best choices if you are on a weight loss plan or need to watch your sugar intake.

You can juice most fruits and vegetables, but some don’t work at all such as bananas and avocados. However, both of these ingredients can be blended into fresh squeezed juices for added flavor and to provide a smooth, creamy texture to your creation.

Since the blends of fruits and vegetables is nearly limitless, I will restrict this particular post to six juicing recipes–three savory and three sweet. Oh and one bonus recipe!

FIRST–there is one critical piece of equipment needed to begin juicing. A juicer! If you don’t already have one, go get one, or borrow one… or steal one… whatever. You just need one. They range in prices, and you do tend to get what you pay for. I recommend not spending less than $100 on a juicer, though less expensive ones do exist. If you can spend more, do — these will tend to be far more efficient, rendering more juice, quieter and more durable.

Other items you will need are a sharp, sturdy knife, cutting board a bowl for waste and a bowl for prepared ingredients. And the ingredients, of course.

Generally, you need not do too much cutting and food preparation when juicing as most of the entire fruit or vegetable can be put in the juicer such as whole apples and carrots, whole lemons with rind and peel, whole ginger knobs, etc. Yet, anything with pits such as peaches, plumbs and cores of pineapples should be discarded prior to putting into a juicer. Similarly, parts of fruits and veggies you’d rather not taste should also be discarded such as melon rinds and thick California orange peels, etc.

Okay, here are the recipes:

SAVORY

• Caprese Juice: 6-8 ripe Roma tomatoes; 2 whole cloves of garlic; 1/4 cup of fresh basil; 1/4 bunch of parsley; 1/2 lemon; 1 cup of fresh spinach (You may choose to garnish with a sprinkle of a grated hard cheese such as Asiago, parmesan or romano. Or as a vegan option, consider adding a sprinkle of nutritional yeast.)
• The Caesar Salad: 1 head of romaine lettuce; 2 cups of fresh kale, stalk removed; 1 whole lime; 2 cloves of garlic; 3 stalks of celery; 4 bell peppers
• Spicy Gazpacho: 6-8 ripe Roma tomatoes; 2 whole English cucumbers (or 3 regular cucumbers); 3 cloves of garlic; 1/2 cup fresh cilantro; 1 cup fresh parsley; 1/2 sweet onion (such as Vidalia); 1 bell pepper; 1/4 jalapeno pepper (or more according to taste); 1 whole lime

SWEET

• Candied Ginger: 4 large carrots; 3 oranges, peeled; 4-5 inches of fresh ginger root; 4 red apples; 2 cups of fresh pineapple; 2 cups of fresh kale, stalks removed
• Lemon Aid: 4 whole lemons; 6 granny smith apples; 4 cups of fresh spinach
• Punched Fruit: 3 beets; 4 apples; 1 cup of blueberries; 2 cups of strawberries; 1/2 lemon; 3 carrots; 2 cups of kale, stalks removed; 2 cups of fresh spinach

Bonus: SAVORY/SWEET

• Mean Drink: 3 carrots; 3 apples; 1 whole lemon; 1 cup of kale, stalks removed; 2 cups of fresh spinach; 1 cup of parsley; 1 celery stalk; 2 beets; 1 clove of garlic; 3 inches of fresh ginger root

Blueberry and Blue Cheese Salad

A picture of health! Antioxidants fill the little power-packed blueberries while the dark leafy field greens deliver a variety of vitamins and minerals to make for a healthy and very tasty meal. Oh, and don’t be too hard on the blue cheese–yes, it is packed with fats, but a small amount also serves as a concentrated source of protein, calcium, B12 and Riboflavin.

Oh, but you weren’t asking me for a nutrition lesson were you? No, this blog is all about the food–tasty, affordable, bold and filling. Oh, and yes, healthy is important, too.

This tasty health-fest feels decadent and luxurious–with the sweet fresh bursts of blueberries complimented by the salty, smooth sharp bites of blue cheese among crispy fresh greens, health never felt so good!

Okay, so here’s how you put this thing together (serves 4):

• 12 oz. of fresh blueberries (yep, if needed, frozen thawed can work)
• A big bowl filled with dark leafy field greens (can also include chopped bunch of fresh flat leaf parsley and basil)
• Toasted pecans (or walnuts or pine nuts)
• 4 oz of blue cheese (gorgonzola or stilton would be excellent)
• Zest of one lemon plus juice with salt and pepper to taste

Just a mere five ingredients, and a lively concoction is ready to enjoy. First, rinse and dry your blueberries and greens. Fill a bowl with your greens and herbs and toss in the blueberries. Toast your pecans either in a hot pan or for a few minutes in the oven–just until warm or a little hot. Salt and pepper your greens to taste. A little goes a long way.

As for the dressing, reserve a few blueberries, five or so will do. Zest and juice your lemon and crush the blueberries and zest in the lemon juice and dress your salad. You may embellish with a touch of fresh basil or mint or a touch of sugar or honey if you feel a little sweet.

Add the blueberries to the greens, and lightly dress the mixture with the dressing.

You may either crumble your blue cheese or slice into large chunks atop the dressed greens–sometimes I use a high quality stilton and place as a wedge with the salad for people to enjoy as much or as little as they like with each bite. Top with the toasted pecans, and your meal is complete.

Enjoy!

Ginger Garlic Seafood Arugula Salad

You don’t have to break the bank on this one–a little protein can go a long way. If you buy high-quality ingredients and highlight them, you will find that having just a small portion of the seafood will carry the weight of this succulent dish.

This is perfect for a light lunch–a cold, refreshing flavorful mid-day meal. Or you may pair with crusty bread or a nice soup for a filling, healthy dinner. Feel free to add a filet of hot, blackened , grilled or pan fried fresh fish, also and reduce the amount of other seafoods.

Here are the ingredients (serves 4):

• 1 lb. live mussels
• 1 lb. shrimp (peeled and deveined)
• 1 lb. sea scallops
• 1 lb. arugula (can substitute with baby spinach)
• 4 oz. feta cheese (can substitute with goat cheese or grated white cheddar cheese or leave cheese out)
• 3 scallions, trimmed and sliced
• 3 tomatoes, cored and sliced

First, cook the mussels in a pan with water 1/4 the way up the mussel shells and cook for four minutes. Discard any unopened mussels. Set the mussels aside. Drain the pan and add 2 tbsp. of olive oil–heat to medium high. Season shrimp and scallops with salt and pepper and add to the oil. The shrimp will turn pink and begin to curl when done. The scallops will seer on two sides. Cook both for about 3 minutes, turning once half way through. Remove from the heat and place in a bowl. Remove the mussels from their shells and place in the same bowl. Chill in the refrigerator for about 10 minutes or longer.

Prepare the dressing:

• Juice of 3 limes
• 2 tbsp. fresh cilantro
• 1 tsp. soy sauce
• 2 tsp. ginger powder (or minced fresh ginger)
• 1 tsp. garlic powder (or 1 minced clove of garlic)
• 2 tbsp. olive oil
• 1/2 tsp salt
• 1/2 tsp red pepper flakes (or 1/4 chopped hot chili)

Whisk all ingredients together  and transfer the dressing to the bowl of chilled seafood and toss together. Assemble the salad greens, tomatoes and scallions, then divide the seafood up into four parts among each salad. Drizzle the remaining dressing over the salads. Top with crumbled feta (or the cheese of your choice).

Served with crusty bread or a simple soup will make a satisying meal.

PIZZA: build a pizza from the bottom up

Let your creativity be your guide, and build a pizza that speaks to you. Pizza can be anything you like–thin, thick, traditional or exotic. There are some rules to follow for a successful pizza, however. The fundamentals include 3 layers, minimum–the bottom, the sauce and the toppings.

Pepperoni Pizza

First, we’ll explore the bottom: the crust matters. It’s not an afterthought. A more delicate crust such as tortillas, wontons, pita or polenta requires a more delicate touch when saucing and topping. A stronger crust such as traditional yeast dough or a thick flatbread, french bread, or cuban bread can withstand heavier sauces and toppings. English muffins work well, too, as mini personal pizzas. No matter which type of crust you choose, make sure it’s a high quality. If you would enjoy it grilled with a little butter, you will probably enjoy it as a pizza crust.

Next, it’s all about the sauce: whether you’re looking for something light such as olive oil or a little garlic butter or heavier choices such as sundried tomato or basil pestos, creamy alfredo or a traditional thick tomato sauce, how it pairs with your chosen crust matters almost as much as how it tastes. The sauce is one-third of the process of pizza-making. It is not to be taken lightly, although a light sauce is often preferred by many pizza connoiseur. Whatever you do, try to make sure that you have just enough sauce to cover your crust and not too much to make the crust soggy when it cooks.

Now, it’s over the TOP: toppings complete the creation and make the pizza great. Oh, the favorites of North America include pepperoni and sausage and maybe bell pepper, onions and ham for a supreme choice. Meat lover scratch the plants and add bacon, because, well, BACON! Californians began using toppings like ham and pineapple and even barbecue chicken. Veggie lovers will often add sliced tomato, spinach, grilled eggplant and sliced artichokes. Usually a heaping pile of mozzarella cheese is melted all over the creation. Yet, adventurers will put the mozzarella aside and begin topping with calamata olives, feta and anchovies with hot peppers or sliced shrimp and goat cheese with fresh basil.

For the beginner, I recommend starting with a pizza quesadilla:

1. two large (burrito sized) fresh flour tortillas
2. cheese (your choice–I’d recommend mozzarella) about 3 heaping tablespoons of grated cheese or two deli slices
3. meat and/or veggies (a little goes a long way here) about 2 heaping tablespoons of meat and/or veggies
4. sauce: a good quality marinara is recommended, but use whatever you like, or you can opt out of using sauce
5. 1 tbsp of vegetable oil

Heat oil in a pan on medium low. Place the cheese and meat and/or veggies between the two tortillas. Grilled the filled tortillas much like a grilled cheese sandwich. Make sure your sauce is warm. Once your tortillas are grilled crispy and the cheese is melted with the meat and/or veggies warmed through, you’re done. Serve with the sauce on the side so that your tortillas don’t get soggy.

Variations on Ramen: The low-rent noodle amped up!

Ramen noodles can be exciting!

That’s right. I said it. The sodium laden noodley culinary symbol of poor college students and poor, well, just poor people everywhere–can be exciting! It can even be marginally healthy. Here’s how:

Ramen in broth with sauteed bok choy and red pepper flakes

I’m not one to follow directions, so I don’t think I’ve ever made the full soup version of this substance. I boil the noodles, strain them reserving a few tablespoons of the liquid, and then I open that foil packet of salty, rich broth, stir and munch. Usually I add an equal blend of a teaspoon of garlic powder and 1 teaspoon of ground ginger powder. For heat, I drizzle a ribbon of Siracha sauce on top–and that’s my noodle comfort food.

Other additions to kick up the broth include:

• Hoisin Sauce
• Curry Powder (can also top with a dollop of plain yogurt)
• Pickled Mango (an Indian condiment–also pairing well with a dollop of plain yogurt)
• Red Curry Paste (a Thai seasoning)
• Butter and Garlic Powder

Other additions to help kick up the nutritional value of this meal includes:

• A few frozen meatballs either cooked right in the same pot of boiling water with the noodles or microwaved, etc.
• Some cooked chopped spinach, peas, carrots, corn or other frozen veggies
• Sautéed peppers, onions, mushrooms, bok choy, nappa cabbage, mustard greens, kale, eggplant, zucchini–many different types of inexpensive fresh veggies to add to the meal
• Sautéed tofu slightly marinated in a blend of soy sauce with garlic and ginger powders
• Small amounts of chopped or shredded chicken, pork, beef or shrimp

Leftovers can taste like new meals

There are some people who love leftovers and some meals that lend themselves well to leftovers–having all of the flavors from the night before meld together in the fridge, sometimes giving you a deeper flavor than the initial meal.

However, more often than not, leftovers are not something people get excited about eating. It’s there, convenient and no one wants to be wasteful, so leftovers are on the menu. Now what?

Well, you often can freshen-up those leftovers, making them look and taste like new. Here are a few tips:

 

Fresh fruits and vegetables: Fresh fruits and vegetables need to be eaten quickly. Most often, they do not freeze well, so if you don’t eat them, they could end up going to waste just as quickly as those leftovers. Also, they are packed full of nutrients that sometimes get lost in cooked meals. Think of ways that you could add these ingredients to your leftovers or use as a side dish to add a bright and fresh element to the meal. For instance, you may have ingredients for a vegetable or fruit salsa to compliment a meat dish or add fresh diced parsley, onion and lime juice on top of a soup or stew. Chopped fresh tomatoes  and olives make a great, bright addition to tomato sauce for pasta.

Using meats and other ingredients differently: Perhaps you have leftover roasted chicken, pork, or beef, and meat sandwiches just don’t seem like an inspired meal. Consider seasoning those meats differently and using in tex-mex dishes such as tacos, enchiladas, burritos, bar-b-que or even a chili. Similarly, you can use these ingredients in a simple lasagna roll or panini or maybe a soup or stew.

Garnish and condiments: Through the use of garnishes and different condiments, leftovers can take on a new life. Leftover beans, meats and veggies can be transformed into myriad types of dips that could be used with tortilla chips or can be transformed into salads. Also, if you only have small portions left of last night’s meal, think of creative ways to transform those ingredients into new dishes and develop a tasting menu. That way, small amounts of several different things can go a long way.

Presentation: How your food looks matters. Just because you’re having leftovers for dinner doesn’t mean that they have to look like leftovers. Plate your food nicely. Adding color through fresh and/or frozen vegetables and condiments such as flavorful sauces, salsas and toppings can help turn eating leftovers into a new experience.

Just have fun with it, and be creative. There are many ways to interpret ingredients and transform something so yesterday into the new flavors for today.

Grilled Eggplant Parmesan

No need to fear a healthy vegetarian dish–this one is easy, inexpensive and packed with hearty, bold flavors.

First, a quick note about picking the best eggplant. Freshness is key. Look for a smooth skin, and something that’s firm to touch all around. Size does matter–in this case small is better. Look for Italian or Japanese eggplant, which tend to be a smaller variety. This is important to prevent the bitterness that often accompanies this vegetable. However, if you happen to have large eggplant on hand, don’t worry. You just have an additional step of work to prepare your eggplant for this dish.

1. You will need 3 large eggplants

OR

1. You will need 6 small eggplants

If you have a smaller eggplant, you can skip this step. If you have large eggplants, please follow these steps first:

1. Cut it into 3/4 inch – 1 inch slices
2. sprinkle with kosher salt on both sides, let sit for 20 minutes–flipping to the other side after 10 minutes
3. allow to drain–you can place in a cullender, on paper towels or on a wire rack
4. Rinse the eggplant, removing the bitter liquid that has raised to the surface of the slices drawn out from the salt

Next, Prepare your eggplant for grilling. If you have already salted your eggplant in the first step, please do not add additional salt. If you did not already, please slice your eggplant in 3/4 – 1 inch slices and season liberally:

1. salt
2. dried oregano or Italian seasoning
3. ground black pepper or red pepper flakes
4. drizzle with extra virgin olive oil for flavor and to prevent sticking

For easy indoor grilling, you may use a hot grill pan, an electric grill such as the brand Foreman or even broil. Otherwise, a hot outdoor or charcoal grill will work nicely, too. You will be looking for grill marks, and on average, you will grill for ten minutes on each side, but please cut a large slice in half and make sure your eggplant is cooked through and is not firm in the middle. If it is, please continue cooking until it is cooked through. You don’t want it mushy and falling apart, but not spongy and firm either.

Next, prepare a simple sauce. You will need the following ingredients:

1. 2 large cans of crushed tomatoes
2. 1/2 can of tomato paste
3. 1 tbs of oregano or Italian seasoning
4. 3 fresh cloves of garlic, minced
5. 2 tbs of olive oil
6. 1 tsp of salt
7. 1 tsp of pepper
8. 1/2 tsp of crushed red pepper
9. 1/2 of a medium sized onion, chopped
10. 1/4 cup of chopped green olives (optional)

In a large pot, heat the olive oil on medium low heat, warming the oregano or Italian seasoning and the olives. Once heated through, add the onions, salt, pepper and red pepper flakes until onions are translucent. Finally add in the minced garlic, just to warm and quickly stir in the 2 cans of tomatoes. Heat through, stirring often. Simmer for a minimum of 15 minutes on medium low heat, stirring frequently and no longer than 1 hour.

Next, prepare the parmesan and mozzarella cheeses. You will need:

1. 1/2 cup of grated parmesan cheese
2. 1/2 lbs of sliced mozzarella cheese (sliced thick)

The easiest way to cut back on calories and amplify the helthfullness of this dish is to modify the cheese component. Feel free to use less cheese, part skim options or even *fat-free and soy options. You may even choose not to use cheese at all.

Preheat your oven to 150 degrees. Begin layering your eggplant, sauce and cheese in a baking dish or pan. You will begin with coating the bottom of the pan with a thin layer of sauce, then one layer of grilled eggplant, sprinkle with 1/2 of the grated parmesan and cover with 1/2 of the sauce, topping with 1/2 of the mozzarella. Repeat for two layers, and cover with aluminum foil. Place in the preheated oven and bake for 20 minutes or until all of the cheese is melted. Remove from the oven and let sit for 5-10 minutes.

*For fat free cheese, I highly recommend Lifetime Cheese because it actually melts and has a great all-around texture and flavor.