Healthy Breakfast Fruit Smoothies

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We all need options when it comes to breakfast, and so I’m sharing my tips for making a quick and healthy smoothie, regardless of the fruit and other fixings you have on hand.

What makes these smoothies “better” for better breakfast month?

  • They work two servings of fruit into the most important meal of the day.
  • They bend and flex to accommodate your favorite fruit, fresh or frozen.
  • You can easily swap out dairy for plant-based milk.
  • Your favorite protein powder will feel right at home in them.
  • They are quick, easy and portable for rushed-out-the-door mornings.
  • They satisfy your morning hunger and are friendly to a weight-loss diet.
  • They are super kid-friendly.

My magic formula for delicious and healthy fruit smoothies goes like this—something creamy, something packed with protein, some kind of fruit, maybe a juice, and optional special touches, such as coconut or spices. See what I mean? Flexible! I’ll give the full rundown of how I mix and match ingredients (and in what quantity), then I’ll share specifics of my favorites. Here we go!

Something Creamy

about 3/4 cup

I usually choose plain Greek yogurt or kefir, a cultured dairy drink that is similar to buttermilk but tastes more like a drinkable yogurt. Regular yogurt is also an option, but I avoid the flavored ones and their crazy-high sugar content. Skyr is another good option—a yogurt-like product from Scandinavia. Two popular brands are Siggi’s and Icelandic Provisions. For a plant-based option, choose your favorite non-dairy yogurt substitute, but lean into the low-sugar or plain options. The fruit you add will bring plenty of sweetness to the party.

Something Protein-y

about 1/2 “scoop,” or approximately 1 heaping tablespoon

Choose your favorite powdered form—I like soy protein, but whey works very well in smoothies, and so does hemp or pea protein. Almost every protein powder I’ve purchased comes with a small scoop that is roughly 2 tablespoons, and I fill it halfway for a smoothie. I recommend a plain or unsweetened vanilla option. My husband, Les, likes the chocolate protein powder, but we have found it can be less versatile for matching with fruit. Chocolate and raspberry is great, but chocolate and peaches?—not so much. Vanilla helps us keep our options open.

Something Fruity

total of about 1 cup

Yay—my favorite part! I like my smoothies to be icy cold and shake-like, so I almost always use frozen fruit, and especially bananas because of the creamy texture they provide. The greatest benefit to using frozen is that I don’t have to wait until the fruit is in season. It also saves multiple trips to the market for fresh fruit, or throwing away fruit that has gone bad. The fruits that work best for my homemade smoothies are peaches, bananas, pineapple, mango, cherries and any kind of berry (as long as you don’t mind their seeds). Fresh fruit works fine, of course. I don’t recommend citrus fruits, apples, melons or grapes, as their texture and water content would prevent them from blending well.

Juice or other liquid

1/4 to 1/2 cup, depending on other ingredients

This is helpful for blending the smoothie, but it may not be necessary if you use kefir, which is pourable. Greek yogurt is much thicker and would benefit from addition of juice, especially if you are using mostly frozen fruit in the smoothie. Other suitable liquids include milk, almond milk, coconut water or coconut milk.

Special mix-ins

small amounts of each

The mix-ins can be anything you like, but my favorites are unsweetened coconut (for texture and fiber), chia seed (for fiber and additional protein) and ginger (good for digestion) or another powdered spice, such as cinnamon. Sweeteners are not necessary, but if you must, may I recommend a teaspoon of honey or maple syrup? Anything but sugar, if you are aiming to keep them in the healthy column.

Ordering the layers:

It may seem inconsequential, given that the ingredients will be whirred into one mixture in the blender, but your smoothies will come together faster and more evenly if you layer the ingredients in a way that your blender can best mix them. You want the liquids and powders closest to the blender blade, so they can get a head start on mixing before the frozen stuff enters the game. The heavier ingredients, such as frozen fruit or ice, should be at the top, providing weight to keep the mixture moving downward for thorough blending. For a standard base blender, it might look like this:

My smoothie appliance is a bullet blender, which of course goes upside-down for mixing. So I layer my ingredients in reverse order, beginning with frozen fruit. When I flip the sealed blender cup onto the machine, I give it a minute to allow the liquids to run back to the blade area for more even mixing, leaving the frozen fruit at the top, where it should be.

Enough talk—let’s make a smoothie! Below are some of my favorite blends, and a list of ingredients I use for each of them. I’ve given the ingredients in order for a conventional blender. If you use a bullet-style blender, reverse the list order. Each combination yields a 12 oz. (340 g) smoothie.

Kefir, pineapple and spinach

I think of this smoothie as a power breakfast for all the nutritional benefit I get from it. Plus, the flavor is so delicious, it is a treat at the same time.

  • Wholesome ingredients make a better breakfast!
  • I’m pushing the boundaries on the maximum volume, but I know the spinach will blend down a lot.
  • It ain’t easy being green.
  • Unsweetened coconut, chia seed and ginger are my favorite add-ins, and all three have nutritional benefit.

Ingredients: 3/4 cup kefir, 1/4 cup orange juice, 1/2 scoop soy protein powder, 1/2 teaspoon ground ginger, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1 medium handful baby spinach leaves, 1/2 cup banana chunks, 1/2 cup frozen pineapple bits.

Yogurt and banana-berry blend

This one feels very protective, with lots of antioxidant benefit in the red and blue berries.

  • Skyr is very similar to yogurt. It’s cultured and thick like Greek yogurt, and most brands I’ve seen are low on added sugar, which I love!
  • Frozen berries on the bottom will be on top when I put my bullet blender together.
  • It’s thick, but pourable.
  • Blueberries are loaded with antioxidants, and I love the flavor with the coconut skyr.

Ingredients: 1 serving cup yogurt (I used coconut flavor skyr for this one), 1/4 cup blueberry juice (any juice or milk will do), 1/2 scoop protein powder, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1/2 cup frozen banana chunks, 1/2 cup frozen berry blend (with blueberry, raspberry, strawberry and blackberry).

Plant-based yogurt and mango

There are many great flavors of plant-based yogurt available, and this one was mango, so I played up the tropical flavors throughout the smoothie.

  • The lineup is the same, except that the “yogurt” is plant-based.
  • Upside-down, the juice has returned to its place nearest the blender blade.
  • Full of fruit, and every bit as creamy as a dairy-based smoothie.

Ingredients: 1 serving cup plant-based yogurt, 1/4 cup orange juice, 1/2 scoop protein powder, 1 tablespoon chia seed, 2 tablespoons unsweetened coconut, 1/2 cup frozen banana chunks, 1/2 cup frozen mango chunks.

Peach cobbler smoothie

For this one, I soaked 1/4 cup rolled oats in 1/2 cup kefir overnight (in the fridge) and then built the smoothie in the morning. It’s an easy way to work some whole grains into your breakfast drink (because September is also “whole grains month”). From that point, the process was the same for layering and blending. You get the idea, right?

Ingredients: 1/2 cup almond milk, 1/2 scoop protein powder, 1 tablespoon chia seed, kefir-soaked oats, 1 tablespoon almond flour, 1 tablespoon unsweetened coconut, 1/2 teaspoon ground cinnamon, 1/4 cup frozen banana chunks, 1/2 cup frozen peaches.

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Confetti Chicken Meatballs

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Once upon a time, I cooked these fun and colorful meatballs for a little girl…

OK, it wasn’t that long ago, and it wasn’t “once” upon a time—rather, multiple times over the better part of a decade. During a previous marriage, I had the joy of cooking for (and eventually, with) a bright and sassy, food-loving child who was my stepdaughter. From a distance, it was clear that this blue-eyed towhead was not a blood relative. Up close, however, one might swear that she must have been mine, given that she swooned over cooking shows such as Emeril Live, Good Eats and The Next Food Network Star. The child was obsessed, even, and she always had something intelligent to say about whatever food was being prepared on our TV screen.

“I’ll bet Emeril’s gonna put that skillet into the oven to finish it.” And, sure enough, that’s what he would do.

To nurture her curiosity and passion for food, I did the only thing that made sense to me—I bought her a junior-sized denim apron and put her to work alongside me in the kitchen. I passed down to her the food lessons and techniques that had been passed down to me, and it wasn’t long before she was the most excellent sous chef. I could ask her to “julienne those two carrots over there” and she’d return in short order with perfectly uniform little matchsticks. She knew what it meant to “chiffonade” fresh basil or “caramelize” onions without burning them. Her palate became even more sophisticated as she continued to help in the kitchen, and by the time she left home for college, she requested written copies of some of her favorite recipes that we had made together.

Whether this recipe was included in the request I cannot recall, but it was undoubtedly one of her favorites. I’ve tweaked it recently, opting to make my own dressing rather than depending on a bottled version from the supermarket, though we’d have no objection to anyone taking that shortcut. I’ve also discovered that coconut sugar produces a better glaze on the meatballs than my original method of rolling them in regular sugar. Coconut sugar is richer, both in color and flavor, and it’s lower on the glycemic index, so probably a better choice anyway.

This dish is similar to my copycat chicken lettuce wraps, but only in the fact that both contain ground chicken and Asian-inspired flavors. Although the “copycat” version is distinctly spicy and savory, this dish is more of a mixed bag of flavors and textures. The chicken is shaped into firm meatballs, each one carrying its own little confetti explosion of sweet bell pepper and sharp garlic and scallion, but softened on the outside by a sweet, sticky glaze. The sesame ginger dressing permeates the senses from the moment it reaches the table, and no wonder—it’s inside the meatballs, too.

The coconut sugar produces a lightly sticky glaze, boosting the flavors over the top and complementing the barely spicy, tangy dressing.

Serve this on its own or with steaming hot jasmine rice. As a meal, it’s good for 4 servings. If serving as appetizers, the recipe makes 18.

Ingredients

1 lb. ground chicken (not chicken breast)

3 scallions (white and green parts)

2 or 3 cloves garlic, chopped

1/2 large red bell pepper

1/2 large yellow bell pepper

1 egg

1/2 cup unseasoned panko bread crumbs

1 tsp. sesame seeds

About 1 Tbsp. Sesame Ginger dressing (recipe below)

1/2 cup coconut sugar (to “frost” the meatballs before baking)

For Serving

1 large romaine heart, rinsed, dried and separated into individual leaves

1/2 medium red onion, cut into thin slices

A handful of fresh cilantro leaves (optional, but recommended for serving)

Additional sesame seeds to sprinkle (optional, or serving)

Jasmine rice, if desired, for serving

Sesame Ginger Dressing

2 Tbsp. rice vinegar

2 Tbsp. low sodium soy sauce (or Tamari)

1 Tbsp. coconut sugar

1 tsp. sriracha (optional, if you like a little heat)

1 tsp. fish sauce

3 Tbsp. canola or peanut oil

1 or 2 tsp. toasted sesame oil (depending on taste)

Instructions

First, the visuals:

  • Freshness and flavor getting ready to happen.
  • Just the right amount of chop here will keep all the vibrant colors of the vegetables. Drain all excess moisture before mixing with the chicken.
  • Easy to see why I named this dish “Confetti Chicken Meatballs,” isn’t it?
  • Shape the mixture into meatballs, then roll them lightly in the coconut sugar for an amazing glazing.
  • All glazed up and ready to go…into the oven!
  • These meatballs would also be perfectly comfortable as an appetizer.
  1. Combine the garlic, peppers and scallions in the bowl of a food processor. Pulse 10 times, for 1 second each, until the mixture looks like colorful confetti. Sprinkle a generous pinch of kosher salt over the pepper mixture.
  2. Line a colander with double thickness paper towels and transfer the processed pepper mixture to it. Allow it to rest in the colander long enough to absorb the excess moisture from the mixture, about 10 minutes.
  3. In a glass measuring cup, whisk together the first five dressing ingredients. Slowly drizzle in the canola or peanut oil while whisking constantly. This will help to emulsify the ingredients. Whisk in 1 teaspoon of the toasted sesame oil and give it a taste. Add more if you like. This oil is very pungent, so generally speaking, a little goes a long way.
  4. Season ground chicken with kosher or sea salt and fresh ground black pepper. Combine confetti veggies with chicken, egg, a splash of sesame ginger dressing, sesame seeds and panko crumbs. Mix with a wooden spoon or your hands. It will be a gooey mix, but if it’s too wet to hold together, add an extra sprinkle of bread crumbs. If it seems dry, add another splash of sesame ginger dressing.
  5. Add coconut sugar to a shallow dish or small bowl.  Shape the mixture into meatballs about 1 1/2” diameter. Working quickly, roll the meatballs through the sugar, just enough to frost each one, and roll again in your hands to fully adhere the sugar, which will become a glaze on the baked meatballs. Place meatballs into a 9×13 glass baking dish, allowing space between them. Bake at 350° for 25 to 30 minutes.
  6. Arrange romaine leaves on a platter, then bed your meatballs on them. Whisk the dressing ingredients again. Scatter red onion slices over the top and drizzle with the sesame ginger dressing. Sprinkle with cilantro leaves and sesame seeds and serve (with rice, if desired).
What happened to the 18th meatball? And why am I licking my lips right now?

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“Copycat” Chicken Lettuce Wraps

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Ever since I started browsing recipes on Pinterest, I’ve noticed something that bothers me—the prominence of so-called “copycat” recipes. For some reason, everyone seems to be obsessed with the idea of bringing home the dishes they’ve enjoyed in a restaurant. And with great frequency, the restaurant they copy is a chain.

How did we get here? I remember a time when restaurants made claims like “as good as Mom used to make,” or “from a three-generations-old recipe.” Does this mean I’m old? When did we make this shift from holding restaurants to standard of homemade foods we remember from childhood—to seeking a fettucine alfredo that’s “just like the Cheesecake Factory?”

Most of the time, chain restaurant menus strike me as calorie- and sodium-laden oversized portions, often indistinguishable in terms of cuisine style. For example, it wouldn’t seem so strange to find a salad on a chain menu with blackened chicken (Cajun), a soy-based dressing (Asian), topped with roasted corn (Tex-Mex) and dried cranberries (um, what?). These are the kind of things that keep me up at night. What is a salad such as that even trying to be?

So when I asked a friend a couple of years ago for her preference for a girls’ lunch date, I admit that I cringed at her response—“How about P.F. Chang’s?”

A chain? Ugh. It’s my own fault, but my friend’s workplace isn’t near to many independent spots, so I agreed, and as luck would have it, I’m glad I went. Not because the food was exceptional (it was fine), but because I (finally) became inspired to delve into cooking the mouthwatering world of Asian food. For years, I loved the flavors but felt intimidated by this particular cuisine, with all of its complex special sauces and high-temperature cooking techniques. So how did a single meal at an Asian chain restaurant open my culinary mind?

Two words. Lettuce wraps.

Spicy, fresh and crunchy. Why did I wait so long to discover these?

I loved the idea of the lettuce wraps—crunchy fresh lettuce wrapped up around a small mound of spicy sauced chicken with flash-fried rice noodles on the side. It seemed fresh and healthy, and the server was happy to bring me a side of their “ring of fire” sauce, which is pretty much the hottest thing you’d ever imagine ingesting. Man, that stuff was good. But later in the day, after my fourth glass of water, I remembered why I steer clear of the chains. My food was really, really salty. After a quick online lookup, I discovered that my lunch, considered an appetizer on the Chang’s menu, had 1,820 mg of sodium. In one appetizer.

That sent me off in search of a better way. I went to the market and discovered that nearly every Asian sauce is available in a reduced sodium version, so those were the ones I brought home (after inspecting the label ingredients for any other deal breakers, of course). I tasted each one, experimented with flavor combinations and figured out some other ways to add texture and flavor. And today, I present my very own copycat recipe—for chicken lettuce wraps. My version is decidedly lower in sodium, swaps out boring iceberg leaves in favor of crunchy romaine, with addition of sweet red bell pepper (did you know they are higher in vitamin C than oranges?), and nutty brown rice rather than bland, deep-fried rice noodles.

So maybe this is the reason for all the copycats on Pinterest. Perhaps other amateur chefs have the same idea—to enjoy the flavor they’ve had in other places, but with more control over the ingredients, the fat and the sodium. It also has occurred to me that because I grew up in a small community with no chain restaurants at all, I do not have any history of food memories tied to them, as others probably do. In the end, I learned something and found a new favorite to make at home.

These wraps are delicious, the heat is adjustable (either way) to taste, and my husband and I enjoy them so much, that lettuce wraps are now in our regular menu rotation. All because of lunch at a chain restaurant. If you’ve been nervous to try an Asian recipe at home, allow me to introduce you to a few of the key ingredients:

You can mix and match these in so many ways.

What is in hoisin sauce?

Hoisin sauce is a sweet, sticky sauce, made from fermented soy beans and garlic, and flavored with aromatic spices such as fennel, cinnamon and star anise. It is very common in Chinese and Thai dishes, sometimes used as a cooking ingredient but also sometimes as a dipping sauce. Think of it as an Eastern-world barbecue sauce. It’s delicious!

What is tamari?

Tamari is a wheat-free alternative to traditional soy sauce. The organic, low-sodium versions are often significantly lower than the low-sodium soy sauces, but the flavor is nearly identical. Because it’s wheat-free, it’s suitable for gluten-free diets—but for this recipe, be sure to check every other ingredient label for hidden sources of gluten if this is a concern.

What is sriracha?

Sriracha is an Asian-style condiment, made from aged hot peppers, vinegar, salt and a bit of sugar. It adds plenty of heat to this recipe but is balanced with the tang of the vinegar. Adjust this one to suit your taste but consider using at least 1 teaspoon to get the chili flavor that makes this dish special.

What’s different about chili-garlic sauce?

Chili-garlic sauce is similar in flavor to sriracha, but it’s a chunkier sauce that adds texture and a lot of savory heat, with underlying notes of garlic and not a lot of salt. If you love spicy food, double it (as I often do); if you aren’t into as much heat, use half or skip it altogether.

Anybody besides me getting hungry?

Ingredients

1 lb. lean ground chicken* (see notes for vegan option)

1 medium onion, chopped

1 small red bell pepper, chopped

3 cloves fresh garlic, minced

1-inch piece fresh ginger, peeled and finely minced

1/2 can sliced water chestnuts, drained and diced small*

Sauce

4 Tbsp. hoisin sauce (low sodium)

2 Tbsp. rice wine vinegar (not the “seasoned” variety, which has extra salt)

2 Tbsp. low sodium soy sauce (or tamari, which is even lower)

1 Tbsp. sriracha sauce

1 Tbsp. chili-garlic sauce

For serving

2 tsp. toasted sesame oil*

Fresh romaine heart, trimmed and prepped*

Hot cooked brown jasmine rice

3 scallions (green onions), trimmed and thinly sliced

Sesame seeds (optional), sprinkled on for serving

*Notes

Want to make this vegan? Swap the chicken for firm, cubed tofu (patted very dry) and a handful of cashews. Delicious!

In case you’re wondering, it’s not accidental that salt is not listed in the ingredients. Part of the goal with this recipe is reduction of the high sodium in the original dish. The sauces have enough to cover it.

Most supermarkets sell water chestnuts in their Asian section, and sometimes they are available in a diced form, but the pieces are almost as large as sugar cubes. I prefer the slices, because it’s easier to cut the slices into a smaller dice.

A little bit of toasted sesame oil goes a long way, so don’t be tempted to use more of this. Additionally, you don’t want to cook in this pungent oil because its low smoke point will cause it to scorch.

To prep the romaine heart, trim the stem end and rinse the individual leaves under cold running water. Drain them of excess water, then wrap them up in paper towels and place the bundle in the fridge until it’s time to serve. The chilly air will keep them crisp, and the towels will absorb lingering moisture.

Instructions

Heat a large skillet over medium heat. Add canola oil, then brown the ground chicken together with the garlic and fresh ginger. Add the chopped yellow onions and red bell pepper and sauté until the vegetables are soft. Add the chopped water chestnuts and heat through.

In a measuring cup with a pour spout, combine the hoisin sauce, soy or tamari, sriracha, chili-garlic sauce and rice wine vinegar. Whisk to combine.

Adjust the heat level up or down, simply by changing the amounts of sriracha and chili-garlic sauce.

Pour the sauce combination over the chicken and stir to coat evenly. Just before serving, drizzle in the toasted sesame oil and stir to combine.

Yes, they’re as fresh and yummy as they look.

For serving

You could probably pre-fill the lettuce leaves with the chicken mixture for serving, but we enjoy the DIY aspect of serving it at the table. Arrange the lettuce leaves on a plate, with the brown rice in one bowl and the meat mixture in another, sprinkled with sliced scallions and sesame seeds.

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What restaurant recipes have you copied (or wanted to)? Leave me a comment, and maybe we can tackle it together!

Seared Tuna with Forbidden Rice and Tropical Salsa

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This colorful dish proves two points—that eating healthy does not have to be boring or bland, and that you don’t need to be in a restaurant to enjoy a restaurant-quality meal.

When it comes to fresh seafood, I believe in keeping the fish (or shrimp, scallops, crab, whatever) as close to its true state as possible. Trust citrus juice, salt and pepper to bring out the best in seafood and bring in other complementary flavors on the side. That’s what I’ve done with this pretty plate, featuring a fresh-caught ahi tuna steak and a tropical fruit salsa that comes together in about 7 minutes. The most time-consuming part of the dish is waiting for the rice to cook.

If you’ve never seen or cooked with forbidden rice before, here’s a quick list of facts to help you get to know this delicious, somewhat unusual ingredient.

Black rice is sometimes called “forbidden” rice.

Where does black rice come from, and why is it “forbidden?”

Black rice originated across the continent of Asia, and has long been a significant crop in China, Bangladesh, parts of the Philippines, Thailand and Northeast India. The grain is no longer considered “forbidden,” but it was given that distinction in ancient China because of its former scarcity. The cost of this rare food put it out of reach for all but the wealthiest people, and so it was forbidden to everyone else. That has changed, however, as it is now cultivated more widely and readily available in larger supermarkets or online.

What gives black rice its color?

The rice has a very deep color that looks nearly black in its raw state, but in bright light and after cooking, it’s easier to see that it is actually more of a deep purple. This is because of anthocyanin, a type of plant pigment that also occurs in blueberries, raspberries, purple cauliflower and “blue” corn. Although some websites suggest the anthocyanins have antioxidant properties, scientific studies have so far only shown this to be true in a lab environment—not in the human body by food consumption.

What does black rice taste like?

If you were to close your eyes while tasting black rice, you might think you were enjoying smaller grains of brown rice because of the similar mild, slightly nutty flavor.

What do you make with black rice?

You can use black rice the same way you’d use any rice—in side dishes, pilafs, soups and salads. Also, because of its unusual color, it is commonly used in Asian countries in special dessert dishes, especially rice pudding made with coconut milk.

Ingredients

1 cup cooked black rice

2 portions fresh tuna steak

1 cup fresh pineapple, cut into bite-sized pieces* (see notes)

1 fresh honey mango, cut into chunks*

1/4 red bell pepper, diced (or 1 Tbsp. jarred pimentos, drained)

1/4 cup red onion, diced

1/2 fresh jalapeno, seeded and finely diced (optional to taste)

4 fresh mint leaves, cut into thin strips* (see slides for tips)

1 Tbsp. peach white balsamic vinegar*

1 Tbsp. neutral extra virgin olive oil

Sea salt and fresh black pepper

Juice of 1/2 lime

*Notes

Save some time on the pineapple and pick it up pre-cut from your produce department. I don’t recommend canned pineapple for this, but you could probably use frozen (thawed) in a pinch.

There are hundreds of varieties of mango, but usually two at my market—“regular” mango, which is kind of round-oval and darkish green with blushing orange areas, and the one they call “honey” mango, which is usually smaller and more elongated, deep yellow all over, and (my reason for choosing it) easier to cut up. Use whatever variety is your favorite, or whatever is available. If you’ve never cut up a mango, check out the slideshow below for some easy tips.

The peach white balsamic is a specialty product I purchased at a gourmet olive oil and vinegar store. I chose it because it’s soft and fruity, but feel free to substitute any light vinegar you like, especially one that plays well with the fresh tropical flavors in this salsa—think fruity, citrus or mint.

Here’s a visual walk-through of how I put this together, and written instructions appear below.

  • Cut the sides off the mango, as close to the fibrous pit as you can, then use a paring knife to score it into cubes.
  • Gently bend the mango “inside-out” and either pull or cut out the pieces.
  • A good quality white balsamic will produce a thicker, more emulsified dressing. If you use non-balsamic, it may be thinner but will still taste great.
  • To make the mint slices in a jiffy, stack several leaves of mint and roll them up tightly.
  • Thinly slice the rolled leaves. This is a knife technique called “chiffonade,” and the end result is perfect, uniform strips of mint. Try this with basil, too!
  • The red onion and mint balance the sweetness and tropical flavors of the mango and pineapple. If you’re not into jalapeno heat, simply omit it from the salsa.
  • These tropical flavors add a flavorful punch to this meal, with nothing weird or artificial going on.

Instructions

  1. Season tuna steaks with only sea salt and black pepper, and set aside, covered, at room temperature.
  2. Cook black rice according to package instructions. Try not to stir it too much to avoid additional “stickiness.”
  3. While rice is cooking, prepare salsa—combine pineapple and mango pieces, add jalapeno, red onion and red bell pepper. Season with salt and pepper to taste.
  4. Use a mini whisk to combine peach balsamic and extra virgin olive oil, stirring briskly until a thick emulsion results. (If your vinegar is not a balsamic, it may be thinner consistency)
  5. Stack mint leaves, then roll them lengthwise into a tube shape and cut across into slices. When unfurled, these will be thin strips.
  6. Pour dressing over fruit salsa blend and toss to coat evenly. Give it a taste and add salt and pepper as needed. Sprinkle mint leaves into blend, gently toss again and set aside.
  7. When rice is ready, sear tuna steak on a medium-hot griddle, grill or skillet, turning to sear other side to desired doneness. Ideally, good quality fresh tuna should be cooked rare, but if you’re squeamish about that, push it to medium-rare.

Plate by spooning about 1/2 cup black rice, then lay tuna steak halfway over the pile. Spoon salsa over the top, squeeze lime over both plates and serve!

It’s light, fresh and pretty!

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Fresh Broccoli-Apple Salad

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The word “salad” can mean a lot of things, depending on the generation during which the recipe was introduced. For example, in the 1960s or ’70s, a “salad” could have been anything from an iceberg lettuce-based dish served ahead of dinner to a molded concoction of sweetened gelatin, cottage cheese, marshmallow or who knows what.

Didn’t every mom have the Tupperware mold?

Blame our parents, if you need to, for those atrocities. But this salad is a real salad—vegetables, fruit, dressing—everything you want to complement what you’re serving for dinner in these modern times, especially if what you’re serving is coming off the grill.

Broccoli comes to us from the brassica family of vegetables, kin to brussels sprouts, cabbage and kale, to name a few. Some of these veggies carry a slightly bitter flavor, but here’s a tip to knock it down: give it a quick swim in boiling water (only for a few seconds), then shock it cold again in an ice water bath. Not only will you strip away some of that bitter flavor, you’ll also see the broccoli transform to a much brighter green color. Be sure to drain it well before proceeding with the salad, so the dressing doesn’t get watery.

We love salads at our house, but my husband, Les, isn’t wild about broccoli by itself. A salad that features broccoli along with other flavors and textures is a great compromise, and he liked it. His son, Alex, has been with us for meals at least once a week since his return home from Europe at the start of the pandemic, and he announced at dinner that this dish has “all my favorite things in it.” I’m counting that a double success!

This dish is crunchy, cold, fresh and—despite the slight sweetness—still packed with nutrition. Approximately 6 servings.

Ingredients

2 broccoli crowns, washed (about 4 cups worth)

2 medium carrots, peeled and shredded

1/2 cup red onion, chopped

1/2 cup golden raisin-dried cranberry blend, soaked briefly in hot water to plump

1 granny smith apple, peeled, cored and chopped

Juice of 1/2 lemon

3 slices thin bacon, cooked crisp and crumbled (this is optional)

If the dressing seems familiar, you might be remembering my creamy cole slaw a few months ago. It’s pretty much the same, repurposed for a different type of salad.

This dressing works for all kinds of summer salads!

Dressing Ingredients

1/4 cup light mayo

2 Tbsp. whole milk

2 Tbsp. buttermilk

2 Tbsp. lemon white balsamic* (or white wine vinegar or lemon juice, but double the sugar)

1 Tbsp. cane sugar

1 tsp. kosher salt

1/8 tsp. white pepper

Freshly ground black pepper

Instructions

  • Technically, the piece on the left is bite-sized, but there wouldn’t be room for much else in the bite.
  • There’s so much nutrition in here, and a terrific range of textures. It makes the salad very satisfying.
  • Toss in the dressing, then give it time in the fridge so the flavors can mingle.

  1. Dip the broccoli crowns very briefly into gently boiling water, then shock them in ice water and drain. This helps remove any bitter taste, and also brightens the color. You can skip this step if you don’t mind the slight bitterness of broccoli.
  2. Trim leaves from broccoli crowns and cut up into small bites. You can chop the broccoli if you’re in a hurry, but I like to have cut off whole pieces rather than “crumbs” of broccoli. My general rule of thumb for bite size is this: If a piece is large enough to completely cover a quarter, it’s too big, so I’ll cut it in half.
  3. Combine broccoli pieces with onions, plumped raisins, carrot shreds. Toss the apple pieces in the lemon juice to prevent browning. Add them to the salad.
  4. Combine all dressing ingredients and whisk until smooth. Pour over salad and toss to evenly coat. Refrigerate a few hours to allow flavors to mingle.
  5. Scatter crispy bacon (if using) over salad just before serving.
The crispy bacon adds a nice touch of salty and smoky on this hearty summer side.

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Heirloom Tomato and Grilled Watermelon Gazpacho

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A few hours before my 50th birthday, I had dinner by myself at a local restaurant where a friend of mine was a server. This was a very intentional decision I made because, as strange as it may sound, all I wanted for my birthday was to hear Guido describe the specials. The “u” in his name is silent, so it’s pronounced “GHEE-doe.” He is of Argentinian descent and a beautiful person (inside and out), but please don’t misunderstand—this was not any kind of romantic inclination. Guido knew that I was a full-fledged foodie, and he had a remarkable gift in his ability to describe food with exactly the right words to make me want that dish.

How often have I rolled my eyes in a restaurant when a perky server bounces up to the table with the trite declaration, “Hi, I’m Ashley (Bridget, Connor, Danielle, whatever) and I’ll be taking care of you.” Sweetie, please, you have no idea what it will mean to take care of me. I’m a high-maintenance guest, so brace yourself. And while you’re at it, please stop with this cliché.

But not Guido, an old soul who has always seemed to know instinctively what I’m craving, from wine to appetizers to dessert. He never promised to take care of me, he just did so. And he never asked whether I wished for freshly cracked pepper from his giant pepper mill—he knew me, like a culinary soulmate, and I followed him when he moved to work in a different restaurant. He used words like “exquisite” and “succulent,” and he looked me in the eye as he described the dishes from memory rather than reading off his order pad. Of course, I realize the possibility that he was merely very persuasive in his approach, and that he may not have known what I wanted as much as he made me want the dishes he was selling. And I’m OK with that.

Either way, on my birthday that year, he positively nailed it when he “suggested” that I should begin my birthday meal experience with one of the chef’s special starters—a refreshing bowl of the house-made grilled watermelon gazpacho.

OK, what?

I have no idea what else I ate and drank that evening, but I never forgot about that gazpacho. It was everything I imagined and expected—fresh, chilled, flavorful—but unlike any I had ever had before, courtesy of the summer-sweet watermelon. And grilled, at that. The level of cool, clean refreshment was off the charts, and I’m very excited to finally make my own version of it, so I can share it with you. I’ve followed the lead of Guido’s chef by grilling wedges of fresh watermelon. I’ll mix it up with additional fresh watermelon, ripe heirloom tomatoes, red onions, cucumber and jalapeno. Doesn’t it sound like summer?

Though gazpacho is most often served as a starter, I’ve turned mine into a cool summer meal, with addition of paprika-dusted grilled sweet shrimp and creamy cubes of avocado. When you’re ready to make this, use the ripest, freshest farmer’s market tomatoes you can get your hands on. Grocery store tomatoes will not cut it for this one. And it’ll be best to use watermelon at its peak sweetness as well.

In a blender or processor, the whole thing comes together quickly, then just chill it down in the fridge overnight so these flavors have plenty of time to mingle.

From start to finish, this dish reminds me of Guido, whom I have stayed in touch with, but have not seen since that night at dinner. I should call him up and invite him to taste this gazpacho. It also reminds me of turning 50, and for some, that might not be a positive. But, without question, it turned out to be the best year of my life. Can a soup change one’s life? Probably not, but like any other food, sometimes it can hold a special place in your story.

Ingredients

3 cups chopped heirloom tomatoes* (see slideshow for peeling tips)

2 cups chopped grilled watermelon*

1 cup fresh watermelon

1/2 large red onion, rough chopped

1 medium cucumber, peeled, seeded and rough chopped

1 good sized jalapeno, seeded and rough chopped

1 tsp. coarse sea salt

Freshly cracked black pepper

1/2 tsp. seasoned salt

1 tsp. sweet smoked paprika

2 Tbsp. apple cider vinegar

1 lb. fresh shrimp, peeled and deveined

1/2 tsp. sweet smoked paprika

Sea salt and freshly ground black pepper

6 scallions, washed and trimmed

Extra virgin olive oil

1 avocado, peeled and cubed

Juice of 1 lime

1/2 jalapeno, diced (optional to taste)

*Notes

I love heirloom tomatoes because they taste the way I remember tomatoes, rather than mealy and bland from the supermarket. If you can pick them from the vine yourself, even better! But if you don’t have a garden, no problem (after all, mine belongs to the deer). Head to the farmer’s market and don’t be shy about trying different varieties. It’s often the funky-looking tomatoes that have the very best flavor!

Grill the watermelon in large thick slices, as chunks are more likely to fall apart. We did them outside on the gas grill, but if you have an indoor grilll, that will work as well. The goal is to concentrate the flavors of the watermelon.

Here’s a quick visual tip for peeling tomatoes without boiling water and handling them when they’re all hot and slippery. My grandmother taught me this easy trick that works every time.

  • Use a sharp paring knife, and “drag” the edge at an angle over the skin of the tomato, almost like you’re giving it a close shave, but not cutting it. This will loosen the skin from the flesh.
  • Carve out the stem end.
  • Slide your paring knife underneath an edge at the stem end, and gently peel the skin away.
  • Keep peeling toward the bottom of the tomato. If the lumpy part of the stem makes this task difficult, cut an “X” into the bottom and peel from the bottom instead.
  • Tomatoes still intact, and not a bit of peel to mess up my gazpacho’s texture.

Instructions for the gazpacho

  1. Begin by grilling up several wedges of fresh, ripe watermelon. Cool them, and refrigerate until ready to proceed with the pureed soup.
  2. Peel your heirloom tomatoes, and remove seeds if desired. Pluck out any obvious watermelon seeds.
  3. Load up the bowl of your food processor or blender with the watermelon, grilled watermelon and peeled tomatoes. Work in batches if necessary. Pulse several times until mixture is evenly combined and “soupy.”
  4. Remove half of the pureed mixture to a separate bowl, then add the onions, jalapeno and cucumber to the processor and pulse until smooth. Add salt and pepper, seasoned salt and vinegar and pulse again to combine.

Transfer the processor mixture to the bowl with the rest of the puree and adjust seasoning to taste. Refrigerate puree at least overnight to really blend the flavors.

  • Grilling the watermelon amplifies its sweetness, but don’t go too extreme. Enough to get grill marks and draw out some of the moisture is good.
  • All the tomatoes and both grilled and fresh watermelon get processed first. Work in batches to help avoid making a mess.
  • I removed half of the pureed mixture, then processed in the cucumber, red onion and jalapeno, plus sea salt and black pepper.
  • All together now. I stirred in vinegar and a little bit of smoked paprika to boost the natural flavors even more.

Instructions for shrimp and serving

Shrimp cook quickly, so I grilled them indoors rather than waiting for the outdoor grill to heat up. Grilling scallions mellows out their flavor, which is exactly what I wanted for topping the gazpacho.
  1. Toss the shrimp with just enough olive oil to coat it, then season with paprika, salt and pepper and toss so that the spices are evenly coating the shrimp. Spray or drizzle the scallions with olive oil.
  2. Grill the scallions and shrimp (I used the integrated grill on our gas range) until they are desired doneness and scallions have sweet little grill marks. Allow both to cool slightly.
  3. Peel and cube the avocado and squeeze fresh lemon or lime juice over them to prevent browning. Chop the scallions. Dice the jalapeno.
  4. Ladle the gazpacho into serving bowls and top with the shrimp, avocado, jalapeno and scallions. Finally, a quick twist of freshly ground black pepper (did you know that black pepper has amazing health benefits?—Guido always said that when he brought the pepper mill to my table).
Light, fresh and delicious!

Here’s what I love about this soup—

  • It’s cool, and in the midst of intense heat of a Southern summer, a welcome relief.
  • It’s delicious, fresh and healthful. Just savoring these marvelous flavors in their natural state makes me want to take up yoga and change my name to “Sunshine.”
  • It’s very low in fat. I don’t know the specific count, but there’s none in the soup, a nominal amount in the shrimp, and only the good-for-you kind in the extra virgin olive oil and avocado.
  • A single serving satisfies a full daily requirement of nutrients, vitamins, fiber and antioxidants.

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