Oct 162014

I have it! Just for you, a (MUCH) healthier Uncrustables alternative!
Whole grain, sugar free, wheat free, nut free, dairy free, preservative free, GMO free, kid tested and easy to make!

Healthier Uncrustables

Healthier Uncrustables

My daughter has many demons to battle – food allergies and chronic ear infections. I have written many times about her allergies, but I haven’t spoken much about her ear infections. Recently, upon a order from the pediatrician to have her third set of tubes in I put the breaks on. WHY is this happening? Obviously the tubes are a bandaid covering up the real issue.

After a trip or two to Naturopathic Doctor, Dr Jon Repole, we are working through a proper diagnosis that engages several holistic methods including diet, probiotics, chiropractic adjustments, massage, essential oils and agitating the lymph system. After discussing diet, I realized I had been adding quite a bit of wheat back in and she was consuming too much sugar in the form of jelly, honey etc. Though her external allergies were ok, it may be part of the cause of the fluid and inflammation in her ears.

Part of my process of changing her diet, and the diet of our whole family, is to read ingredients on food labels and look for healthier alternatives. Dr Repole made the suggestion to switch from Ezekiel bread to a local company called DeLand bakery with a very simple ingredient list.

I know how hard it is to change a child’s diet in an attempt to make it healthier and want to help parents out there struggling with the same issues. I sometimes eat lunch at my daughter’s school and the processed and packaged “food” is typically on the plates – Uncrustables and Lunchables are commonplace for kids that bring lunch from home. Though this is a few more steps – the nutrient content, exclusion of preservatives and GMOs is well worth it.









Ingredients purchased at Native Sun Natural Food Market

BREAD: DeLand Oat Bread: Oat bran, Oatmeal Flour, Filtered Water, Sea Salt, Baking Powder (Gluten Free option is available.)

SUNBUTTER: MaraNatha Sunflower Seed Butter: Roasted Sunflower Kernel Seeds, Sea Salt.

JELLY: Dates, Water, Himalayan Salt


Healthier Uncrustable
Healthier Uncrustable

Healthier Uncrustables Alternative

Vegan, Wheat Free


2 slices DeLand oat bread
1 Tbsp date “jelly” (see directions below)
1 1/2 Tbsp MaraNatha sunflower seed butter


1. Lightly toast bread; spread on sunflower seed butter and date paste; cut off crusts.

**Date “Jelly” Directions: Soak 1 lb pitted dates in 1 cup water overnight. Blend dates, water and 1/8 tsp Himalayan salt until a smooth paste is formed.
***I haven’t tried this yet, but make a bunch up and place them in the freezer and pull out as needed. I bet they will work great!

Nutrition Facts
1 Serving
Amount Per Serving

Calories 330.0
Total Fat 12.0 g
Saturated Fat 1.5 g
Polyunsaturated Fat 4.5 g
Monounsaturated Fat 6.0 g
Cholesterol 0.0 mg
Sodium 290.0 mg
Potassium 120.0 mg
Total Carbohydrate 44.8 g
Dietary Fiber 5.0 g
Sugars 16.8 g
Protein 7.8 g

Vitamin E 20.3 %
Calcium 2.5 %
Copper 18.8 %
Iron 7.0 %
Magnesium 18.8 %
Niacin 9.0 %
Zinc 7.5 %

*Percent Daily Values for a Healthier, Whole Food Uncrustables alternative are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Apr 122013

  “What….is the number one reason people don’t join a CSA?” Francisco, the owner of KyV Farm asked me with eyebrows raised and eyes wide, waiting for my answer…..

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 “UM….because they haven’t heard of one?”

 “No! Because people want convenience!”

Dang. I missed that one.

Francisco likes to quiz me on farm trivia. I had already correctly answered the last question of, “What is the first thing you do when you start a business?”  The answer is to tell people about it – market, start a facebook page, get a website.  I was very proud of myself for answering that one correctly.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Hmm….that is true. People want and need convenience nowadays. I know I do. Working full time, blogging, running a business and writing recipes for Native Sun and KyV on top of making sure I spend time with my family means I’m a super busy person.  I wish I could make everything from absolute raw and basic ingredients and spend my time writing witty repartee and creating unique and creative photos but hey, I’m happy with what I can do at this point and I give myself a break with having to do semi-homemade recipes.  The one thing I refuse to skimp on  is the veggies. I want fresh, local and organic and I want to know my farmer.

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

Do you agree that the reason most people don’t join a CSA is because of the convenience factor? 

I’d love to hear from you, my readers!

What would make you want to join a CSA?

What if the veggies were already prepped and ready to eat?
How much more would you pay for that convenience? 
What if a bunch of organic kale was $3, would you pay $4 to have it washed and prepped?

What if you could buy the veggies from the farm in a “salad kit” like from your grocery so you only had to throw on the dressing?  I would probably pay $6 for the entire head of kale and extra veggies thrown in, all prepped and ready to go.

How about ready-made meals?

How awesome would it be to have some vegetarian/vegan options made with organic farm vegetables!  Would you pay $20 for a family of four?

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

There are so many things I love about my CSA that I just got used to making the trip every other week to visit the farm to pick up my veggies and began enjoying the prep work but some pre-made items WOULD be fabulous for those nights I really don’t have the time. Last night, for instance……I didn’t get home until 7:15.  Thank goodness I had grabbed a gorgeous garlic bread from the farm (pictured in these photos) and already had some of their tender lettuce and Vidalia Valley vinaigrette on hand. 

Sloppy Joe with Tempeh and Black Beans

Sloppy Joe with Tempeh and Black Beans

 A recent post on My New Roots about a tempeh sandwich popped into my head.  I decided to do a quick, kid-friendly version of Sarah’s recipe….Sloppy Joes!  I found a basic Sloppy Joe recipe on All Recipes, added a bit of love to that, and voila! It was DELICIOUS!  A little spicy, a little sweet, nice and rich from the tomatoes.  I got a good bit of char on tempeh and when paired with that toasted bread…. divine.


Sloppy Joes with Tempeh and Black Beans

Sloppy Joes with Tempeh and Black Beans

 Sloppy Joes with Tempeh and Black Beans

Inspired by My New Roots and All Recipes
Serves 4
Vegan, Gluten Free Option
Printable Recipe


1 Tbsp olive oil, divided
1/2 onion, chopped, KyV Farm
1 14.5oz can fire roasted, diced tomatoes
1/3 cup organic ketchup
2 tsp mustard
2 tsp each onion powder and garlic powder
1/4 tsp salt
3 tsp agave (or brown sugar if you have it)
3 dashes hot sauce (I used Cholula)
1 tsp cider vinegar
1 8oz (226 grams) pkg tempeh (Lightlife)
1/2 cup cooked black beans
8 slices fresh garlic bread, KyV Farm (For gluten free I like Pamela’s GF  Bread Mix – herb option)


1. Heat 1/2 tbsp olive oil in a large skillet over medium high heat; add onion and cook until translucent, about 3 minutes; reduce heat and add tomatoes; stir well and simmer, about 3 minutes.  Meanwhile in a medium bowl mix ketchup, mustard, onion and garlic powder, agave, salt, hot sauce and cider vinegar; stir well and add to skillet with onions and tomatoes; cook down about 3 minutes; spoon mixture back into bowl.

2. Heat 1/2 tbsp olive oil in same skillet over medium high heat; break up tempeh well and add to heated skillet; let brown on first side, about 5 minutes (or until browned), stir and add black beans; cook an additional 3 minutes. Stir in sauce mixture; add up to 1/2 cup water as needed to loosen mixture.

Nutrition Facts (without bread)
4 Servings
Amount Per Serving 

Calories 226.3
Total Fat 9.7 g
Saturated Fat 1.8 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 4.3 g
Cholesterol 0.0 mg
Sodium 521.0 mg
Potassium 476.6 mg
Total Carbohydrate 22.2 g
Dietary Fiber 3.0 g
Sugars 8.2 g
Protein 13.5 g

Vitamin A 7.6 %
Vitamin B-12 0.8 %
Vitamin B-6 9.9 %
Vitamin C 17.4 %
Vitamin D 0.0 %
Vitamin E 2.5 %
Calcium 8.9 %
Copper 21.2 %
Folate 13.0 %
Iron 11.9 %
Magnesium 16.5 %
Manganese 44.2 %
Niacin 8.3 %
Pantothenic Acid 2.5 %
Phosphorus 19.7 %
Riboflavin 13.1 %
Selenium 2.3 %
Thiamin 7.7 %
Zinc 6.6 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Enjoy my Quick and Easy Sloppy Joes with Tempeh and Black Beans!

Feb 042013

For my Kale and Tofu Sandwich scroll down!


And the winner of the giveaway is #13 Anna Rabhan! Please check out her article at her website the Organic Adventurer on Palm Oil and Orangutans.


The long ago day when I overheard people talking about the book the China Study was the day that changed my life.  I had already been leaning towards a plant based diet, but the facts about the proteins in animals and dairy scared me enough to finally make that change.  The authors studied the instances of cancer, diabetes and heart disease in populations of rural China that ate little to no animal foods. They then took these findings back and performed laboratory studies where they found they could turn on and turn off cancer cells with the addition of the protein found in milk.

Even if it isn’t true the more I ask questions and facts I learn about the treatment of animals, especially dairy cows in most of the commercial farming industry, the happier I am that I found this book and the more I celebrate plant proteins like tofu, tempeh and legumes!  Do you ever wonder…..What happens when it is time to retire that dairy cow? What happens to the male goats? What about male chicks in the egg industry?   How do we harvest down and foie gras? 

Ultimately each person is free to make their own decisions absolutely free of judgement.  I encourage all of us to simply make informed decisions.  Just like in all areas of life, it is so important to edcuate ourselves on the facts as best we can and then select what is right for us.


For those of you that are thinking about adding more plant based foods into your diet but don’t know what to do with tofu, the first thing you need to know is that you have to press the water out of it to get a firm texture that is reminiscent of animal protein.  You can do this by putting a bunch of paper towels under the tofu and placing two plates, one on top and one on bottom, and topping with some weight (usually heavy books work well) for an hour up to overnight.  OR you can get this super easy tofu press!  My tofu press I bought from TofuXpress years ago is one of my all time favorite kitchen gadgets that gets used at least weekly.  I can’t tell you how much I love this thing! No more plates and messy towels – this press will not only press the water out, you can marinate right in it!

TofuXpress Giveaway from FCC!

TofuXpress Giveaway from FCC!

I am so excited to bring you a giveaway of a TofuXpress!

This press is a $40 value and I will ship to anywhere is the continental US.

To enter for THREE chances to win – tell all your friends!

Leave one comment: Entry #1 What is your favorite kitchen gadget? (Please share the love and share this giveaway with your friends!)

Leave a second comment: Entry #2 Like Florida Coastal Cooking on facebook AND share about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

Leave a third comment: Entry #3 Follow Florida Coastal Cooking on Twitter and tweet about the giveaway (If you are already a follower, thank you! Please simply share the giveaway and leave the comment you did so.)

The giveaway will end in one week on Monday, February 11th, 2013 5:30AM EST

Good luck!

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

This is one of my favorite ways to eat pressed tofu – SIMPLE, with kale, seasonings and a great dressing.  Lately a kale, tofu and Annie’s Light Goddess dressing salad is all I bring for lunch. The great thing is that the hearty kale can stand up to being dressed that morning so I don’t have to worry about it turning to mush and at the same time it can marinate to the tofu. Yesterday for lunch I decided to try it as a sandwich and it was really good. The toasted bun gives it a nice crunch and the flavor of the Annie’s dressing is a soy/tahini/cider vinegar base which gives it a nutty and slightly salty flavor.

It is important to season firm, pressed and uncooked tofu because, just like any animal protein, it needs some flavor.  Have you ever tried an unseasoned piece of chicken? I remember what it tastes like – bleck!

If you are not sure about leaving the tofu uncooked – you can marinate it in the dressing and then roast, grill or pan sear it.

Saucy Kale and Tofu Sandwich

Saucy Kale and Tofu Sandwich

Easy Saucy Kale and Tofu Sandwich

Serves 1
Printable Recipe


1 bagel thin, I used Rudis Whole Wheat Flatz
2 curly kale leaves
1/4 block pressed organic tofu
Coarse sea salt, fresh ground pepper, to taste
1/8 tsp garlic powder
2 Tbsp Annie’s Light Goddess Dressing


1. Toast bagel thin; top with 1 kale leaf; top with tofu; sprinkle salt, pepper, garlic powder and dressing; top with remaining kale leaf.

Full Nutrition info not available for this recipe
225 cals
12.8 grams protein
1/2 your daily calcium
Enjoy my Easy Saucy Kale and Tofu Sandwich!

Aug 202012
Do you want to go to breakfast?, my friend Justine asked.  Check out the menu from Delicomb, she said, handing me the menu.

Being a promoter of anything fresh and organic, this was the first thing that caught my eye.
“Pretty much everything is Homemade using All Natural/Organic Ingredients.
*None of our products contain hydrogenated oils (trans fat) or high fructose corn syrup.”

The second thing I noticed was the number of vegetarian, vegan and non-dairy options alongside the standard ham, chicken or tuna.

“Yup, I’m sold”, I said.
Delicomb, Jacksonville Beach, Florida
In beach attire and flip flops, we rode our bikes over to Delicomb, before hitting the beach.  I was welcomed with an inviting storefront off 3rd street. 

Delicomb Delicatessen and Espresso Bar, Jacksonville Beach, Florida

The diminutive interior is super casual, eclectic and fun. The have four or five tables inside and two rounds outside – perfect to bring kids and pets.
Eating area at Delicomb, Jacksonville Beach, Florida

One look at the deli counter with a chickpea dish and handmade Kimchi in jars I knew I was in the right place.
Delicomb, Jacksonville Beach, Florida
Oh my, what to get, what to get…..
Should I get breakfast, a sandwich or salad? All of these caught my eye….

Bittersweet Salad
Spinach, veggies, sprouted mung beans, & lentils, raw pumpkin seeds, avocado, dried cranberries w/ honey lime vinaigrette – $8.95
Add tempeh (or chicken) – $3

Vegan Wrap
Hummus, avocado, tomato, carrots, alfalfa & crunchy sprouts, miso sesame dressing in a while wheat wrap – $8.25
Add tempeh (or chicken) – $3

Rolled Oats and Honey
w/ fresh fruit and soy, almond or whole milk
sm – $4.95 lg – $6.95

Well, I knew at least the rolled oats and honey is what I’d be getting my daughter. She is allergic to both dairy and soy, however, lately seems to be tolerating soy a bit better so we went with that.

Then I looked up and saw this…..
Thai Bagel
Peanut butter, cucumber, red onion, chili flakes and honey – $4.95

Ooo….sweet, salty and spicy.  I’d found my breakfast!  I ordered the Thai bagel on a sesame bagel.
Thai Bagel, Delicomb, Jacksonville Beach, Florida
Between a large coffee with soy milk and Thai bagel for me, egg sandwich with bacon for hubby and the small rolled oats for my daughter, we made it out with only an $18 tab.  Unheard of!
The pleasant wait staff brought the food out to our table on mismatched dishes adding an element of fun.
I was in love!  They used real peanut butter – I’m not talking Jiff or Skippy here – real peanut butter with simply peanuts and salt.  To top that was fresh, cool cucumber and aromatic red onion, a kick of chili pepper and some sweet honey.  The sesame bagel was perfect, adding a distinct nutty flavor.


Thai Bagel, Delicomb, Jacksonville Beach, Florida

My daughter’s rolled oats came topped with tons of fresh berries and cranberries.  They left the rolled oats raw – adding some nice texture.  The portion size was huge for the small I ordered so what she didn’t finish we poured into a cup and enjoyed on the beach – the oats soaking in some of the milk and making a perfect afternoon snack.

Rolled Oats with Soy Milk, Fruit and Honey


Justine ordered the latte – Wow! Need I say more?

Justine with her Latte at Delicomb, Jacksonville Beach, Florida

My bagel was so good I went back in to tell the chefs what a great job they did and ask who created the dish.  I was told that a regular customer suggested it, (and they were smart enough to put it on the menu.)
We will definitely be going back to visit!


Delicatessen and Espresso Bar
Breakfast and Lunch
Artisan Kimchi

7 to 4
Tuesday – Sunday
Closed Monday
1131 3rd St N
(A1A @ 11th Ave N)
Jax Beach, FL 32250

Thai Breakfast Sandwich

Inspired by Delicomb’s Thai Bagel
(To make vegan, try agave instead of honey, and for gluten free, use gluten free bread.)
Serves 1-2
Printable Recipe


2 sliced sesame Ezekiel bread (or for gluten free use gluten free bread)
2 Tbsp natural peanut butter
1/4 to 1/3 cucumber, sliced
2 slices red onion
1/2 Tbsp local honey (or for vegan use agave)
Pinch of chili flakes


1. Toast bread, top bottom slice with peanut butter through chili flakes; cut in half and share one with a friend or enjoy yourself for a heartier meal.

Nutrition Facts
2 Servings
Amount Per Serving

Calories 195.3
Total Fat 8.5 g
Saturated Fat 0.0 g
Polyunsaturated Fat 0.0 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 78.2 mg
Potassium 112.4 mg
Total Carbohydrate 22.8 g
Dietary Fiber 3.2 g
Sugars 4.3 g
Protein 8.2 g

Vitamin A 0.6 %
Vitamin B-12 0.0 %
Vitamin B-6 4.7 %
Vitamin C 1.9 %
Vitamin D 0.0 %
Vitamin E 0.1 %
Calcium 0.4 %
Copper 0.5 %
Folate 0.8 %
Iron 4.4 %
Magnesium 6.6 %
Manganese 1.2 %
Niacin 6.2 %
Pantothenic Acid 0.3 %
Phosphorus 8.5 %
Riboflavin 2.4 %
Selenium 0.1 %
Thiamin 8.4 %
Zinc 4.3 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Delicomb Delicatessen & Espresso Bar on Urbanspoon

Nov 232011
My first CSA bag of 2011 from KYV Farm!
There was such variety in this first bag that you just don’t find or even think of to buy at the grocery. (Vivian, let me know if I’m missing the names of any veggies. There were so many!)
Green Beans
Two types of Lettuces
Bok Choy and Broccoli Rabe (my new favorite veggie)
Yum Yum peppers
I was starving when I got home from the pickup so I created this super quick wrap.  I simply stuffed a wrap with some store bought spinach and artichoke hummus, tangy balsamic dressing I had whipped up, a couple of the baby lettuce leaves and some chopped sweet yum yum peppers.
A wrap is the perfect thing to stuff with whatever you have on hand for a super fast meal!
Yum Yum Wrap
Serves 1
Vegan, Gluten Free
1 brown rice tortilla. such as Food for Life (or any wrap you have on hand)
2 Tbsp quality store bought hummus, I use Natures Healthy Gourmet
2 Tbsp balsamic vinaigrette (or dressing of choice)
2 lettuce leaves, KYV Farm
Handful yum yum peppers, chopped, KYV Farm
1. Spread hummus over wrap; top with lettuce leaves and peppers; pour balsamic dressing over evenly; wrap.
Estimated Nutrition Info
1 Serving

Amount Per Serving

Calories 259.3
Total Fat 11.3 g
Saturated Fat 0.4 g
Polyunsaturated Fat 1.1 g
Monounsaturated Fat 1.1 g
Cholesterol 0.0 mg
Sodium 328.5 mg
Potassium 282.8 mg
Total Carbohydrate 35.9 g
Dietary Fiber 4.8 g
Sugars 5.0 g
Protein 4.9 g

Vitamin A 53.0 %
Vitamin B-12 0.0 %
Vitamin B-6 7.9 %
Vitamin C 126.0 %
Vitamin D 0.0 %
Vitamin E 1.7 %
Calcium 2.1 %
Copper 9.0 %
Folate 14.7 %
Iron 6.0 %
Magnesium 6.2 %
Manganese 19.3 %
Niacin 2.3 %
Pantothenic Acid 1.0 %
Phosphorus 6.5 %
Riboflavin 2.9 %
Selenium 1.3 %
Thiamin 6.3 %
Zinc 4.0 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Jul 272011
When I got back from camping and unpacked on Sunday I made two things for the week; a big pot o’ soup and I chopped up a bunch of veggies and roasted them for random recipes. Those roasted veggies are where the idea for this Panini sprang from.
Don’t feel intimidated by the ingredient list.  Just do this….next time you have the grill or oven on, throw some extra veggies in the pan and then let them cool.  When you are ready for a quick lunch just whip them out with some crusty bread, whip up some dressing, press it and you’ve got yourself a Panini.
I made this on Sunday and Monday night and then for lunches the next few days. I just brought the cold veggies to work with the tomato and lettuce on top in a container, the bread in a baggie and the dressing in a sauce cup.  At lunch I toasted the bread and assembled the sandwich.  I swear it was even better cold.  The veggies all caramel-y from the oven and the dressing is sweet and light and the crunch of the bread….don’t even get me started!  Each bite was better than the next and with the jealous stares and comments I got I felt like I had won Top Chef or something.
**Thank you to a question from Nicole F. who stated the veggies were burned after 30 minutes, could they have been sliced too thinly?
My response is; yes, it depends on several things; the type of baking sheet, a dark, non-stick will take a lot longer to bake than a shiny metal, any hot spots in your oven (the top left part of my oven often is done before the other spots) and how thinly the veggies are sliced.  I typically slice them about 1/3 inch thick (not exact as I quickly hand slice them, but this is my best guess.)

Roasted Vegetable Panini with Sweet Mustard Vinaigrette
Serves 5
Sweet Mustard Vinaigrette **
2 Tbsp Dijon mustard
2 Tbsp agave nectar
2 Tbsp champagne vinegar
1 Tbsp olive oil
Dash of sea salt
Vegetables (Amounts Estimated)
2 zucchini, sliced
2 summer squash, sliced
2 sweet onion, sliced
Handful grape tomatoes
5 Portobello mushrooms
Sea salt and fresh ground pepper
Garlic powder
Olive oil spray
10 slices Italian multigrain bread
2 large fresh tomatoes
Baby lettuce


1. Preheat oven to 350F.  Spray three baking sheets with olive oil spray, lay vegetables evenly over trays; season with salt, pepper and garlic powder; bake for one hour, turning halfway through, or until vegetables begin to brown. 

2. Meanwhile, mix vinaigrette ingredients and set aside.

3. Heat Panini press or George Foreman Grill.  On each of five slices of bread place one of the roasted Portobellos and evenly divide the remaining vegetables.  Top with the second five slices of bread.  Spray with olive oil spray, press each sandwich until browned.  Lift top slice of bread off, top with 2 slices of tomato and handful of baby lettuce, pour 1 tbsp of vinaigrette, replace top and serve immediately.

**You will have a bit of dressing left over.

Estimated Nutrition Information
5 Servings

Amount Per Serving

Calories 250.9
Total Fat 5.2 g
Saturated Fat 0.9 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.8 g
Cholesterol 0.0 mg
Sodium 442.0 mg
Potassium 834.5 mg
Total Carbohydrate 45.7 g
Dietary Fiber 7.2 g
Sugars 15.9 g
Protein 8.5 g

Vitamin A 43.1 %
Vitamin B-12 0.8 %
Vitamin B-6 24.0 %
Vitamin C 53.2 %
Vitamin D 0.0 %
Vitamin E 6.2 %
Calcium 9.0 %
Copper 20.5 %
Folate 38.6 %
Iron 18.0 %
Magnesium 17.0 %
Manganese 68.5 %
Niacin 23.1 %
Pantothenic Acid 10.7 %
Phosphorus 21.9 %
Riboflavin 28.0 %
Selenium 27.8 %
Thiamin 24.5 %
Zinc 8.9 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

May 112011
A quick hello before I post my Gone Camping sign as we are off again on another adventure.  I promise to post another tasty recipe as soon as I can next week.
I’ve got to get to packing so here is a re-post of my latest recipe featured on Honest Cooking.  
Please do check out Honest Cooking.  The site rocks! (Not that I’m biased.)
Ah, the tilapia. That little versatile fish that is so mild and flakey it fits well into about any dish. It is high in protein and low in fat.  Perfect for those watching their waistline.
Since we are saving so many fat calories with the fish, let me bring up a touchy subject with dieters.  Sometimes you just have to use butter because in my humble opinion, taste is just as important as health.  And I’m talking real butter.  Don’t go all Paula Deen on me now and use a stick of butter.  We only use a little, but it makes a huge difference.  The fish was really moist and had a nice blackened char on the outside.  For an under 10 minute meal this sure did hit the spot.  Spicy seasoning and cool mayo (or in my case, reduced fat Veganaise) are the perfect pair.
I served mine with a spinach salad but it would be great with some seasoned sweet potato fries.  Baked, of course.
Why am I using real butter and Veganaise? Simply because I love the taste.  The reduced fat it excellent and I actually prefer it to the taste of full fat mayo.
Blackened Tilapia Sandwich from the Grill
Serves 2


2 tsp blackening seasoning*** per fillet or to taste
2 tilapia fillets, room temp
2 Tbsp butter
2 sandwich buns of choice, I used sandwich thins
2 Tbsp reduced fat Veganaise or real mayonnaise
Toppings of choice; tomato, onion, lettuce


1. Place cast iron skillet on grill, close lid and heat to very high heat, between 400 and 500 degrees.  Season fish fillets with 2 tsp blackening seasoning, or to taste. 

2. Add butter to hot pan and use spatula to coat all areas.  Add fish and cook until just beginning to char, about 3 to 4 minutes.  Flip once and cook an additional 3 to 4 minutes or until fish flakes. Remove from heat and set aside.

2. Toast sandwich buns, spread 1 Tbsp Veganaise on one side of each bun; top with fish, toppings of choice and top half of bun.

***I like Blackening Seasoning from Southern Food

•1 heaping tablespoon paprika
•2 teaspoons salt
•1 heaping teaspoon garlic powder
•1 heaping teaspoon onion powder
•1/4 to 1/2 teaspoon ground cayenne pepper
•2 teaspoons black pepper
•1/2 teaspoon leaf thyme
•1/2 teaspoon leaf oregano


Mix the ingredients well and funnel into a shaker. Seal well and store in a cool dry place.
To clean cast iron skillet
1. Before skillet completely cools rinse well with hot water and brush with firm bristled brush or use a sponge.  Add about 1/8 cup salt and a bit of water to make a paste.  Use the brush to remove any food debris.  Rinse, dry well and coat with a bit of oil.

Nutrition Facts

2 Servings
Amount Per Serving

Calories 361.1
Total Fat 20.4 g
Saturated Fat 8.3 g
Polyunsaturated Fat 1.4 g
Monounsaturated Fat 6.8 g
Cholesterol 76.8 mg
Sodium 723.3 mg
Potassium 3.7 mg
Total Carbohydrate 23.0 g
Dietary Fiber 5.0 g
Sugars 2.0 g
Protein 28.0 g

May 202010

Morning all.  Remember those tofu sticks I made yesterday?  Here is the wrap I came up with using some of them.  It’s got a little sweetness from fresh mango, a little spice from jalapeno and some saltiness from the tahini.  The Annie’s dressing pulls the whole thing together.  For the sake of making it lighter I only used a teaspoon of dressing but feel free to use more as it’s delicious! 

 Open faced to show you all the goodies inside.
Maple Tahini Fu Wraps
Serves 1
*4 WW Pts


1 whole wheat tortilla, I use La Tortilla Factory, Multigrain Soft Wrap with 12 grams of fiber!
3 Maple Marinated Fu Sticks (I used light, firm organic tofu)
4 sugar snap peas
1/2 green onion, sliced thinly
1/4 small jalapeno, sliced thinly
1/4 champagne (or other small) mango, seeded, peeled and sliced thinly
1 tsp Annie’s Naturals Organic Goddess Dressing (or other dressing of choice)
Sprinkle of toasted sesame seeds
Salt and Pepper, to taste


1. Lay out the tortilla wrap and place the tofu sticks on top.

2. Top the tofu sticks with the peas, green onion, jalapeno and mango.

3. Pour the dressing over evenly.

4. Finish with a sprinkling of toasted sesame seeds.

5. Roll wrap closed and enjoy with a fresh salad.