BETA-CAROTENE/FIBER TREATS #CARROT/BEET/OATMEAL MUFFINS

A comforting and healthy way to surrender to the sweet cravings.

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CITRUS/HONEY CHICKEN WITH ROASTED VEGGIES

I was totally elated to pucker-up my to my supper earlier on. Yes, I did a citrus chicken (dark portions) for supper. With the help of the juice of limes/lemons, my chicken parts were able to absorb the tangy flavors. Basted them with a citrus/honey sauce.

Roasted chicken along with carrots and sweet potatoes. Served up same with steamed garlic-flavored string beans. My taste buds and I were delighted to partake of the slightly sweet and tangy flavors of the poultry. And, the sweet potatoes, and carrots provided a fine balance to the entire meal.

 

 

THE COMINGLING OF BEET/CARROT/CANTALOUPE

Trying to jump-start this spring day just right. Turned to one of my favorite wholesome and refreshing juices (well, two of). Beet root and carrot juice is a staple in my refrigerator. Love to add fresh lime and/or lemon along with a burst of ginger root to same.

Decided to step up my beta carotene drink up to another notch. Thus, I added a few chunks of cantaloupe to the mix and blended in standing blender. First cantaloupe juice was added and then a beet and carrot juice was poured in.

Loved the marriage of both. I was super-happy. Salud!!

 

JERK/APPLE ROASTED CHICKEN WITH ASSORTED VEGGIES

That’s it! I went jerking with my bird. It has been sometime since I’ve gone down this familiar route. I wanted a dish that was bold, spicy, succulent and packed with amazing flavors that would excite my taste buds.

As a result, I decided on one of my favorite ways to cook the feathery one. I even made a butterfly with the ‘white one’ by removing the back bone. Will use that backbone in a soup or broth. Anyway, marinated chicken overnight in a concoction consisted of:

  • salt, black pepper, crushed garlic, thyme, parsley, rosemary, onions, sprinkle of sugar, soy sauce, balsamic vinegar and of course, jerk seasoning
WHOLE MARINATED JERK CHICKEN FOR OVEN
WHOLE MARINATED JERK CHICKEN FOR OVEN
  • Chicken was placed on foiled baking sheet on roasting rack along with Macintosh apple. This was roasted at a temperature of 420 degrees fahrenheit for 20 minutes and then oven was turned down to 350 degrees for another 30 minutes (turning once).
  • Chicken was basted with extra sauce consisting of jerk sauce, ketchup, honey, etc. in the last 10 minutes.
ROASTED JERK/APPLE CHICKEN
ROASTED JERK/APPLE CHICKEN

Served chicken with  roasted wedges of  sweet potatoes, pumpkin and carrots. My palate and I were exceedingly happy and satiated.

BRAISED CHUCK STEAK IN RED WINE/BALSAMIC SAUCE

I was so excited to partake of supper. I’m more of a seafood and poultry diner. However, once in a while I like to indulge in a succulent piece of beef. Had the craving for same and went with the chunk portion of same.

Chuck steak is relatively inexpensive compared to filet mignon and takes a longer time to tenderize. I fetched a pack with three portions for $5.99. Chuck was marinated overnight with salt, black pepper, crushed garlic, fresh thyme, and balsamic vinegar. The vinegar acted as a tenderizing agent as well as providing a brown hue along with flavors.

Steak was brought to room temperature; then browned on both sides in a drizzle of olive oil. I used a half cup of Cabernet Sauvignon wine to de-glaze  skillet. Roughly chopped onions, and celery were added along with fresh thyme, and rosemary. Also, a squeeze of ketchup and a pinch of sugar were added.

CHUNK STEAK AND OTHER INGREDIENTS IN SKILLET FOR BRAISING
CHUNK STEAK AND SOME OF THE INGREDIENTS IN SKILLET FOR BRAISING

Fresh tap water was added and lid placed on skillet. Steak simmered low to medium heat for approximately 80 minutes until fork tender. Additional water was added when needed. A few grape tomatoes were tossed about five to seven minutes to end of cooking time.

BRAISED CHUNK STEAK
BRAISED CHUNK STEAK

The root veggies released all their delicious flavors and juices and enhanced the taste of the steak. Served up chunk steak with roasted carrots and a herbaceous helping of red-skinned potatoes which soaked up all the amazing flavors. The steak kept its shape but was fork-tender and succulent.

A fresh serving of spring green beans gave the dish a contrasting and crispy taste. While the red and sweet grape tomatoes used to top steak popped and excited my taste buds. Me and my palate were super-happy as we sipped on Cabernet Sauvignon.

 

ROCKED MY CARROTS/BEETS TWO WAYS

For me, it’s a big bonus when I can use my a particular food item more than one way. And, that’s how it was with a couple of popular root vegetables. These bold and vibrant vegetables are loaded with nutrients such as beta carotene, vitamins, and more that are beneficial for the body.

CARROTS AND BEET ROOTS
CARROTS AND BEET ROOTS

Decided to make a refreshing and healthy drink. Added fresh ginger root and lime juice along with cold water. All ingredients were blended and strained for a naturally sweetened drink without added sugar.

BEET ROOT, GINGER ROOT AND CARROT JUICE
BEET ROOT, GINGER ROOT AND CARROT JUICE

I hate to waste. So, I  then used the residual pulp to bake some delectable muffins.

BEET ROOT AND CARROT PULP
BEET ROOT AND CARROT PULP

With a couple of eggs, whole wheat/all-purpose flour, pinch of salt, baking powder/soda melted unsalted butter, brown sugar, cinnamon, powdered ginger a batter was done up. I made sure to toss in a few dried cranberries for added sweetness.

BATTER FOR CARROT AND BEET ROOT MUFFINS
BATTER FOR CARROT AND BEET ROOT MUFFINS

In no time my batter was ready  for muffin cups.

MUFFINS READY FOR BAKING
MUFFINS READY FOR BAKING

Carrot and beet root muffins were baked at 320 fahrenheit for twenty minutes and an additional five minutes at 350 degrees fahrenheit.

 

ROASTED CARROT/PUMPKIN/SWEET POTATO SOUP BY THE WATER’S EDGE

What a difference a day makes! Once again, we here in South Florida, U.S.A. have been blessed with a snippet of Fall. I woke up to the trees doing their signature dance as the blustery winds took hold of their branches. I was also fortunate to behold the trees ridding themselves of a few weakened leaves that made a little mess on my back patio. I didn’t mind. After all, its Fall Florida-style.

It seemed like the geese and the ducks felt the change; and, they too went prancing along. With a slightly cool and refreshing wind brushing my cheeks and shoulders, I took that as my cue to retreat to my kitchen. Something warm and comforting was on my mind. So, I reached for my baking sheet tray and lined same with foil paper.

I decided to make a roasted carrot,sweet potato and pumpkin soup. I retrieved a few carrots, pumpkin, sweet potatoes, and onions and cut them in wedges. I drizzled them with a little canola oil and sprinkled a cinnamon, salt, and paprika on them.

CARROTS, SWEET POTATOES, ONIONS, PUMPKIN FOR ROASTING
CARROTS, SWEET POTATOES, ONIONS, PUMPKIN FOR ROASTING

These were roasted in a preheated oven at 410 degrees for approximately 35 minutes. As the heat hit them, the spices perfumed my space and reminded me that it was Fall. These were  then cooled.

ROASTED CARROTS, ONIONS, PUMPKIN AND SWEET POTATOES FOR SOUP
ROASTED CARROTS, ONIONS, PUMPKIN AND SWEET POTATOES FOR SOUP

In a stockpot, a drizzle of olive oil was added. Roughly chopped celery, onion, and crushed garlic were softened and seasoned with a pinch of salt and black pepper. These were then added to roasted root vegetables and pureed with chicken stock to a chunky finish.

Soup was returned to stockpot. Fresh thyme and chicken noodle along with a little cold tap water were added to further enhance the taste and flavors. Soup was simmered on low heat for approximately fifteen to twenty minutes until heated through and arrived at the preferred consistency.

As I sipped my warm and satisfying soup,on my patio by the water nearby, I smiled. I was in a perfect place. A place where the animal lives ran wild and free, a place where the trees were alive and the sound of carefree kids squealed  with delight.

NATURE’S DAILY DOSE #BEET ROOT/GINGER ROOT/CARROT JUICE

Whenever I can, I try to incorporate wholesome ingredients and foods in my daily dietary plan. And, one way I like to do so is through the juicing of fresh fruits and vegetables. I can never get tired of combining beet root, ginger root and carrots. To give an extra punch I like to add fresh citrus juice in the form of lemons and limes.

For me, there’s no need to add sugar as these root vegetables are loaded with their natural sweetness. Moreover, they are packed with beneficial fibers, beta-carotene, vitamins, minerals and a host of other nutrients that are great for the body.

My digestive system will be super-happy for the entire week. It will be leaping with joy. Salud!