Monday, April 12, 2021

You Just Can't "Beet" This Salad


By their very nature, beets are not boring, but sometimes they're served in uninteresting ways.  Suzanne Landry is hoping to change that though.  Suzanne, who wrote, appropriately, The Passionate Vegetable, told Tonia's Kitchen about her Tangerine and Beet
salad.  She starts with roasted or boiled beets,  When preparing them, Suzanne says you shouldn't cut below the stem end, because doing that means flavor and nutrition fall right out.  She says after cooking the beets, place into cold water, and the peel will come right off.  Then, Suzanne says, toss those beets into olive oil to prevent bleeding, and combine them with sectioned tangerines.  Toss it all together in Feta Cheese and fresh mint and serve.  Not boring!

(Suzanne's recipe is reprinted from
3 beets, cooked, peeled and cubed
3 seedless tangerines, peeled, and sectioned
½ cup feta cheese, crumbled

1/3 cup olive oil
2 Tbs balsamic vinegar
1 Tbs minced fresh mint

If using fresh beets, scrub well but do not peel. Cut stem off to within one inch of beet. Immerse in water, cover and bring to a boil then reduce heat to medium. Depending on the size of the beets, cooking will take about 30 minutes or longer. They are cooked when the beet feels tender when a fork is pushed into the center. Drain and cool. Remove skin and stem by rubbing off with your fingers under running water. Cut beets into ½-inch bite size pieces.

Peel tangerines and separate wedges. Remove any white membrane. Either leave whole or cut in half.
This dressing will make more than you need for this salad. It's a favorite in our house and I'm sure you'll want to have extra. For this amount of salad, place ½ cup of finished dressing in a salad bowl. Add cooked beets and tangerines and toss. Sprinkle with feta cheese.

Friday, April 9, 2021

Raw Foods to Help Stop Diabetes


He says they work. Robby Barbero, who wrote the book Mastering Diabetes, stopped by Tonia's Kitchen with a delicious, healthy recipe for Autumn Apple Salad. He says even though the main component here is a fall treat, the salad works anytime of year with it's fresh arugula and cabbage. Perhaps most importantly, Robby told Tonia the salad is a part of his plan to reverse insulin resistance, which then in turn can reverse diabetes. He says following the blueprint laid out in the book leads to a healthier lifestyle, and the salad is a delicious part of doing that.

Autumn Apple Salad

1 apple, sliced
 3 strawberries, halved
 1 orange, sliced
 ½ pomegranate
 1 red bell pepper, sliced
 ¼ cup purple cabbage, chopped
 5 oz arugula

Slice the apple, orange, bell pepper, purple cabbage, and strawberries. Slice the pomegranate in half and remove the arils.
Place the arugula in a large bowl.
Top the arugula with the apple, orange, bell pepper, pomegranate arils, strawberries, and cabbage.

Thursday, April 8, 2021

A Salad to Help Stop Diabetes


It's a disease that affects millions of people worldwide: diabetes. No matter the type, it's an illness that can put severe restraints on the way you live you life, if you're afflicted by it. Robby Barbero, who co-wrote the book, Mastering Diabetes stopped by Tonia's Kitchen with a plan to reverse insulin resistance, and in turn possibly reverse diabetes. Barbero bases a lot of his findings on a simple premise, the more fruit you eat, the better you feel. Since fruit, for the most part is a dense food, you can eat a lot of it because of it's low caloric value, and in turn still lose weight. Robby told Tonia he lays out a plan to follow in his book with some delicious recipes. Among them, something he calls Robby's Antioxidant Delight, which as the name suggests, as a fruit-rich creation high in antioxidants and taste. It includes spinach, strawberries, blueberries, apples and oranges. Raw foods that are essential for healthy outcomes.

Wednesday, April 7, 2021

A Small Taste of Key Lime, With Big Flavor


The mini comes from the size, but the mighty comes from the flavor. Marlene Koch, who wrote the new cookbook Eat What You Love Restaurant Favorites came by Tonia's Kitchen to talk about her recipe for Key Lime Cheesecake Cupcakes. One difference you might find from regular Key Lime Pies, these are only 155 per serving, a fraction of what you get from a slice of pie from a restaurant. It's a perfect time for this dessert, as the key limes are in season!

Reprinted with permission from EAT WHAT YOU LOVE: RESTAURANT FAVORITES © 2019 by Marlene Koch, Running Press

No-Bake Key Lime Pie Cups
Take a peek at a steakhouse dessert tray, and chances are sitting prettily between the choc­olate and cheesecake, you’ll find citrusy, little key lime pie cups. Their popularity should come as no surprise because it’s hard to pass up such a tempting offering. Tart, sweet, and refreshing—they are also the perfect size after a big dinner. What most diners don’t know is that these “mini” treats often have mega-calories. With only 155 calories, and less than a teaspoon of added sugar each, my no-bake key lime beauties are the perfect finish to your at-home steakhouse dinner.
6 tablespoons finely crushed graham crackers
3 tablespoons granulated sweetener, divided
1 tablespoon butter, melted
¼ cup key lime juice
1 ½ teaspoons granulated sugar
¾ teaspoon unflavored gelatin powder
¼ cup light tub-style cream cheese, softened
½ cup plain nonfat Greek yogurt
1–2 drops green food coloring (optional)
Grated zest of 1 lime
½ cup plus 6 tablespoons light whipped topping, divided
Fresh berries for garnish (optional)
1. In a small bowl, stir together the graham cracker crumbs, 1 tablespoon sweetener, and butter. Stir in about 1 teaspoon water, or just enough for crumbs to hold shape when pressed together. Lightly press into four 6-ounce glass cups, using about 2 tablespoons each. Set aside.
2. In a small microwave-safe bowl, combine lime juice and sugar. Sprinkle gelatin on top and let sit 5 minutes. Microwave for 20 seconds on high, stir, and set aside.
3. In a medium bowl, with an electric mixer on low speed, beat cream cheese, yogurt, food coloring, if desired, remaining 2 tablespoons sweetener, and key lime juice mixture until smooth. Fold in lime zest and ½ cup whipped topping.
4. Spoon the filling on top of crumbs. Chill for at least 1 hour or until filling sets. To serve, top each with 1 ½ tablespoons topping and fresh berries, if desired.
DARE TO COMPARE: With 570 calories, 23 grams of fat, and 66 grams of sugar, a Key Lime Pie Mini Parfait at Outback Steakhouse has 4X the calories (and points), 5X the carbohydrates and 6X times the sugar of these delectable pie cups.

NUTRITION INFORMATION PER SERVING (1 KEY LIME CUP): Calories 155 | Carbohydrate 15 g (Sugars 10 g) | Total Fat 8 g (Sat Fat 5 g) | Protein 9 g | Fiber 0 g | Sodium 85 mg | Food Exchanges: 1 Carbohydrate, 1 Fat | Weight Watcher Smart Point Comparison: 7

Tuesday, April 6, 2021

A Taste of Margaritaville...Sans the Margarita


...bring a taste of it to your dinner table! Chef Carlo Sernaglia came by Tonia's Kitchen to talk about his new cookbook, appropriately named Margaritaville to talk about how you can bring paradise to your kitchen. Chef Carlo told Tonia one featured dish is the Crab and Quinoa Cakes with Curry Kale Slaw. These crab cakes are just barely bound with quinoa and chickpeas, which allow us to forgo the usual brad crumbs and eggs. This mixture makes the crab cakes much healthier and more interesting. The vibrant Curry Kale Slaw, which perfectly complements the crab’s sweetness, also really sets these apart. You can serve these with extra dressing from the slaw or even a bit of Mustard Sauce. You can also serve them as sandwiches or even throw in a little bacon for an elevated crab cake BLT! Try it out, and don't waste away in Margaritaville.

¼ cup minced ren onion
¼ cup minced red bell pepper
¼ minced yellow bell pepper
1 cup cooked quinoa
1 ¼ cups canned chickpeas, drained and rinsed
¼ cup fresh cilantro leaves, finely chopped
½ teaspoon kosher salt
1 teaspoon freshly ground black pepper
1 tablespoon yellow curry powder
6 tablespoons fresh lemon juice
3 tablespoons olive oil
2 tablespoons Dijon mustard
1 pound fresh or pasteurized jumbo lump crabmeat
2 tablespoons neutral oil (canola or vegetable), for frying
2 tablespoons unsalted butter, for frying
2 cups Curry Kale Slaw, for serving
1 lemon cut into wedges, for serving

Place the onion, peppers, quinoa, chickpeas, cilantro, salt, pepper, curry powder, lemon juice, olive oil and mustard in a food processor and pulse until well combined, about six pulses Line a baking sheet with parchment paper. Transfer the mixture to a large bowl and add the crab. Using clean hands, mix everything well just to combine (done overmix and break the crab apart too much). Divide the mixture into 8 equal portions and shape each on e into a small patty. Places the crab cakes on the prepared baking sheet and cove r with plastic wrap. Refrigerate for at least 1 hour and up to 24 hours before cooking. Place 1 tablespoon of the neutral oil and 1 tablespoon of the butter in a large nonstick skillet set over medium high heat. Once the fat is hot, add half the crab cakes in a single layer and cook until the bottoms are browned, about 2 minutes. Carefully flip the crab cakes and cook until well browned on the second side, about 2 minutes more. Transfer the crab cakes to a serving platter and repeat with the remaining oil, butter, and crab cakes. Serve the crab cakes warm, with the Curry Kale Slaw alongside and lemon wedges for squeezing over.