April 8, 2015

Spring Green Smoothie

Filed under: Prep2eat — Tags: , , , , , , — prep2eat @ 10:53 am
Fresh, refreshing, healthy Breakfast.

Fresh, refreshing, healthy Breakfast.

Spring is popping up here in New England. Snow piles are melting to reveal little green shoots soon to bloom with colorful flower bulbs. Trees will soon blossom with color and landscapes will turn from brown to lush green. Nature’s symphony is wonderful to experience visually.

The inspiration from nature blooming carries over to my palate. Craving fresh vegetables, fruits and healthy grains awakens my culinary creations. Meals take on lots of color. Morning breakfast shifts from eggwhite-veggie scramble to a fresh, liquid smoothie packed with greens and fruit. A sprinkle of flax seeds and chopped ginger root enhance this vitamin nutrient mixture. A splash of fresh lemon juice rounds out this truly satisfying blended meal to start the day.

Ingredients today:

Ice cubes


Washed greens of:

Baby spinach



Cucumber, 1/2 small cucumber

Small banana

Sliced ginger root

Flax seeds

Juice of 1/2 fresh lemon


In a blender, add a handful of small ice cubes and 1/4 cup cold water. Add washed, dried chopped greens, cucumber, ginger root, banana. Add fresh, squeezed lemon juice and small amount of flax seeds, about 1-2 tablespoons.

Put top on blender and turn on high until all mixture is fully blended. Makes one tall glassful plus a little extra.


September 30, 2013


Filed under: Prep2eat — Tags: , , , , , , , , — prep2eat @ 9:30 am


Fresh Applesauce – no sugar needed or other flavorings
Put washed, cut fresh apples in a large pot, core and all (Cortland & Macintosh), small amount of water, cover slightly, cook down until soft, run through food mill on medium. Done. Perfection!!!

September 28, 2013

Grilled Vegetables

Filed under: Prep2eat — Tags: , , , , , , , , , — prep2eat @ 8:29 am

Grilled Vegetables

Leftover grilled vegetables make start of yummy eggwhite omlette this morning. Mmm.

September 22, 2013

Grilled Coho Salmon

Filed under: Prep2eat — Tags: , , , , , — prep2eat @ 9:19 am

Grilled Coho Salmon

July 5, 2013

Fresh Salmon Salad Lettuce Wraps

Filed under: Prep2eat — Tags: , , , , , , , , , — prep2eat @ 12:21 pm

Fresh Salmon Salad Lettuce Wraps

Salmon Salad Lettuce Wraps

April 30, 2013


Filed under: Prep2eat — Tags: , , , , , , — prep2eat @ 12:39 pm

Ingredients for Guacamole – Photo by The Souper

My personal favorite recipe is from Williams-Sonoma’s Recipe posted below. Give homemade guacamole a try…you won’t be disappointed in the quality of flavor from making it fresh.

Note: If you own a Molcajete (a mortar and pestle carved from volcanic rock) then prepare homemade guacamole the authentic way. If not, a bowl with a fork to mash the ingredients together works just fine. Do not be intimidated in preparing this fresh recipe.

Note: When slicing or chopping chilies, use a plastic glove or gloves to prevent oil from the chilies staying on your hands. The oil is very irritating if you touch your eyes with oil from the chilies on them. If you are not wearing gloves during the cutting of the chilies, be sure to wash your hands immediately with warm soapy water to remove the irritating oils from your hands.

Hint: a ripe avocado is slightly soft to the touch. Not too mushy soft.

My recipe makes two cups of fresh guacamole.



1 ripe tomato, finely chopped

2 Tbs. finely minced white onion

2 Serrano chilies, finely chopped

1 Tbs. fresh lime juice

1/2 tsp. sea salt or Kosher Salt, plus more as needed

2 large avocados, preferabley Haas brand.

2 Tbs. finely minced fresh cilantro or fresh parsley if you do not care for the taste of cilantro.

Garnish on prepared, fresh guacamole:

1 Tbs. small fresh cilantro or fresh parsley leaves

1 Tbs. finely chopped white onion

1 Tbs. finely chopped tomato

Directions to prepare fresh guacamole:

Put the tomato, onion, chilies, lime juice and 1/2 tsp. salt into a molcajete or small bowl, and mash with a pestle or fork to a coarse paste. There should be little bits or chunks in this mixture, not creamy smooth consistancy.

Cut the avocados in half, remove the pits and scoop out the flesh of the avocados into the tomato mixture.

Add the minced cilantro or parsley and mash into the tomato mixture, leaving the mixture a bit lumpy.

Taste this mixture and add more salt if you think it will make the flavor better, more balanced.

Keep at room temperature for up to an hour before serving, covering with clear plastic wrap, pressing it directly onto the surface of the prepared guacamole.

If refrigerating for up to three hours before serving, do not add the cilantro or parsley until just before serving the guacamole. Keep the plastic wrap on the guacamole as mentioned above when keeping the prepared guacamole in the refrigerator.

April 23, 2013

Avocado Tomato Sandwich

Filed under: Prep2eat — Tags: , , , , , , , — prep2eat @ 2:21 pm

Avocado Tomato Sandwich

Favorite lunch or snack

March 17, 2013

Spicy Turkey Balls

Filed under: Cook, Food, Homemade, Meals, Prep2eat — Tags: , , , , , , , , , , , — prep2eat @ 10:08 am

Cooked Ground Turkey Balls Fav Ingredients for Turkey Balls

How do you make a favorite comfort food a little healthier? Without losing texture and flavor, all you have to do is switch from using ground beef to a good quality ground turkey, of course! That said, you will need to spice the turkey balls up with add-ins or cooking them in a flavored sauce. Update to this recipe: A wonderful pairing of flavor is to add White Horseradish and Sweet Pepper Relish. Yum. Note: I use Gluten-free Horseradish.

To cook a very simple, tasty version of turkey balls, I prepared fresh ground turkey with ingredients as if preparing a meatloaf. Everyone has their own version of meatloaf, but I find using Panko Bread Crumbs to be an ingredient giving a meat or turkey mixture some body so the compacted meat does not become too dense. By baking the seasoned ground turkey balls, one saves some calories by avoiding a frying process for cooking.

These baked ground turkey balls can be served as an appetizer with a favorite dipping sauce or served as a main dish along side of a healthy carb and a side salad. Either way, these tiny balls of comfort are satisfying to the palate and are fun to eat.

What you will need:
Lage mixing bowl
Small mixing bowl
Fork or Whisk
Wooden spoon
Lage baking sheet
Parchment paper
Spatula or cooking tongs
Pot holders
Large serving platter or large serving bowl

Fresh ground turkey, one pound
One whole egg OR Two eggwhites
Ketchup, 1/4 cup
Worcestshire Sauce, 1/4 cup
Kosher salt, one teaspoon
Black pepper, one teaspoon, crushed
Smoked Paprika, one teaspoon
Panko Bread Crumbs, 3/4 cups or more for consistancy to form balls
Optional: add an herb of choice or vegetable such as chopped, fresh spinach or chopped fresh kale.
Update to recipe:
Horseradish, white, 1/4 cup (or more for personal taste.)
Sweet Pepper Relish, 1/4 cup (or more for personal taste.)

The Cooking Process:
Preheat oven to 350 degrees F. Cook turkey balls for about 20-30 minutes until they are slightly browned. Do not overcook or they will be too dry.

With the fresh ground turkey in a large bowl, add a well-mixed egg (or only eggwhites) from the small bowl that has been mixed with the fork or whisk.
To the turkey egg mixture in the large bowl, add the remaining ingredients and mix with the wooden spoon to a consistancy to form a small ball with clean hands.
Continue to form balls of mixture and put them on a lined baking sheet with parchment paper.
Put the baking sheet into the preheated oven to bake.
Check often to make sure the turkey balls are not browning too much.
When the turkey balls look browned on the top, shut the oven off and remove the baking sheet from the oven.
Remove the turkey balls on to a clean platter.

Blog at

%d bloggers like this: