Fast, easy, literally a 1,2,3 entrée.

This is one dish that you’ll want to savor and serve over and over.





You’ll need:

1/4 Cup Extra Virgin Olive Oil
2 Pounds Fresh Fish white fillets: tilapia, red snapper, sole…
1/2 Cup fresh chopped Parsley
1/2 teaspoon Red Pepper dried crushed or more for more spice!
4 Cups Cherry Tomatoes halved
1 Cup Kalamata Pitted Olives or other black brined, chopped roughly
6-8+ Garlic cloves chopped
Sea Salt to taste
Freshly Ground Black Pepper to taste

*Options & continued adventures: Add some White wine to sauce: Sauvignon Blanc or Pinot Grigio or something very slightly fruity. You can also dredge fish fillets in white flour till thinly coated and sauté till pale tan and slightly crunchy then follow rest of recipe. About 1 teaspoon of freshly grated ginger juice adds to but does not impose on the red pepper in the sauce. This fish should melt in your mouth!

One large heavy skillet (NOT nonstick)
One large serving platter

To prepare:

Heat skillet over medium/high heat and add oil. Allow oil to heat for about 2 minutes. Sprinkle fish with salt and pepper. Add half of the whole fish fillets to skillet and allow to cook until just opaque in center, a few minutes, turning gently on each side being very careful not to break fillet apart. Transfer fish to platter. Repeat with remaining fish. In the same skillet add more oil so skillet bottom is evenly coated. Add parsley (stand back a bit while the parsley gets annoyed and spits) and crushed red pepper. Sauté 1 minute. Add tomatoes, olives and garlic and if adding wine, use about 1/4 Cup now. Continue sautéing until tomatoes are soft and juicy, about 2-3 minutes. Season sauce with salt & pepper. Spoon over fish and serve. Bellissima!

Fast and easy, crunchy, soft, rich, filling

– takes maybe less than 30 seconds to prepare.

Lite luncheon with the ladies and a terrific, healthy, after school energy fix for the kids.

You’ll need:

1 Package tortillas – organic or best quality. The flavor can be to your taste.
1 Container of organic hummus also to your taste
Several organic tomatoes (with some in reserve for 2nds & 3rds) sliced
1 Jar pitted Kalamata olives cut in half
2 Ripe avocados – pitted, sliced & scooped out of skin
Extra virgin olive oil for drizzling

One medium cast iron or stainless steel skillet
NOTE: the size of the tortilla depends on if you want each person to have her/his own tortilla or pizza cut slices from very large burrito size

To prepare:

Bring skillet to medium heat. Place one flat tortilla in skillet and toast slightly on both sides about 30 seconds on each side. You can adjust this later to make it less or more crunchy. Transfer to a plate and repeat for as many as you want. Spread each with hummus and top with avocado slices, tomato slices, halved olives and a drizzle of olive oil. Cut into pizza slices or serve each person their own. Voila! Delicious finger chews!

Chewy variations are infinite: add herbed bar-b-que chicken bites or marinated tempeh bits or even feta cheese for that salty complimentary tang…..

Here are two:
Chicken: Slice breast into thin strips and saute in olive oil, salt, pepper, herbs of your choice, and garlic. Cut strips into bite size pieces and add to tortilla tops.
OR
Tempeh: Prepare same as for chicken but cut tempeh into small cubes and sauté/toast until sides are golden tan. Add to tortilla topping.

Serves 6-8+

– you will want to double this one for seconds all around.

It hits the spot for a
chili night.

(yes, pun intended)

You’ll need:

4 Tablespoons Extra Virgin Olive Oil
1-1/2-2 Pounds +/- cut into 3/4“ chunks Chicken (or Turkey)
1 Small Package Organic Frozen (your choice) — defrosted Mixed Veggies
1 Small Package Organic Frozen & unsweetened — defrosted Corn Niblets
1 Medium diced Onion
5 Cloves Garlic or to your taste, mashed ‘n minced
3 teaspoons dried Oregano
1+ Tablespoon dried Cumin or to taste
2-3 Jalapenos Ribs & seeds partially, all, or none removed
You decide the heat level: more ribs ‘n seeds, more heat
Use hotter chilies if you prefer even more heat
1 teaspoon fresh squeezed Lemon Juice
1 28-oz. can Crushed Tomatoes or 3-4 Cups fresh
3+ Cups Organic Chicken Broth depends on how thick you like it
1 Can – Black Beans 15-ounces drained
1 Can – Pinto Beans 15 ounces drained
1 Can Kidney Beans – 15 ounces drained
1 Cup Cilantro chopped or to your taste (I love it so I use a lot)
1-1/2 teaspoons Black Pepper
1-1/2 teaspoons Sea Salt

On-the-side: lime wedges, sour cream, avocado slices with one big crusty whole wheat or sourdough artisan bread or a pile of warm pan toasted tortillas

Large, heavy porcelain/cast iron or stainless steel pot & lid is best
About one hour cooking time

NOTE: I recommend using latex gloves when handling hot peppers

To prepare:

Heat oil in pot on low/medium heat. Sauté onion and garlic till they are aromatic, a few minutes. Add chicken chunks and continue sautéing for a few minutes. Mix in veggies and niblets and cook on medium heat for a few minutes. Add oregano, cumin, jalapenos and mix through. Add tomatoes with juice, chicken broth, lemon juice, all beans, salt & pepper. Bring heat down to simmer for 45 minutes. Add cilantro and adjust flavors to your taste. Simmer 15 minutes more. Serve with the sides. S-mokin’!

This taco is a winner for lunch,

brunch,

snack or dinner.



You’ll need:

Salsa:

1 Mango cut from pit into chunks
3 Plum Tomatoes cut in half
One very small wedge of Red Onion about 1/2 inch wide
1/2 Cup Cilantro leaves chopped
1 Jalapeno – small piece without rib and seeds. Can add more later for
more HEAT or add ribs ‘n seeds
Fresh Lime Juice from 1-2 limes
Dash of Sea Salt

Filling:

1 Pound Halibut or other flaky white fish
2-3 Tablespoons Canola Oil
1 Tablespoon fresh Lime Juice
1/2 teaspoon Chili Powder
Salt & Pepper to taste
1 teaspoon Organic Sugar
1 Cup very thinly shredded Green/red Cabbage or Lettuce if you prefer
6 Whole Wheat Tortillas or other good quality
Small bowl of Sour Cream

2 Cans Organic Black Beans with liquid
5 Tablespoons Toasted Sesame Oil
2+ Cloves minced Garlic
4 Scallions Sliced crosswise small rounds
2+ teaspoons Organic Shoyu Soy Sauce or to taste

Avocado slices and lime or lemon wedges

One medium sized heavy skillet (NOT nonstick)
Baking pan oiled
Blender
Oven on broil, rack on 2nd level from top
4 Servings or 1-2 more if less fish is used for each tortilla

To prepare:

Fish:
In a small dish marinate halibut turning on both sides in oil, lime juice, chili powder, sugar, salt & pepper just until salsa is done.

For the Salsa:
In a blender put in all Salsa ingredients and pulse till chunky. Pour into bowl, cover and set aside.

Beans:
Heat skillet on medium flame and add sesame oil. Allow to heat for about 2 minutes. Add black beans and garlic and sauté till liquid is almost gone. Add Shoyu/soy sauce to taste. Add scallions and mix. Turn off heat and allow to stand.

Fish:
Turn oven to broil. Cut fish into 4 pieces. Broil fish until just done, about 5 minutes. Check that it’s opaque and flakes easily. Allow to cool.

Meanwhile warm the tortillas in the medium skillet. Flake each fillet and fill each tortilla with 1 fillet, cabbage or lettuce, and salsa. Top with sour cream. Serve tacos with side of black beans, slices of avocado, and lime wedges. This one is fun!