Veracruz is a central Mexican city on the Gulf of Mexico. Food is the passion of virtually everyone who lives there and seafood in particular, is eaten all through out the day. This sauce, although Mediterranean in style, is a classic dish from this area and goes down as a treat with all the locals. You’ll love how easy this is and the taste–man, outrageous!

Happy Cinco de Mayo!

DISCLAIMER: 10-22-09 Red Snapper is on the RED list (the worst) for seafood sustainability, meaning it’s best to choose another fish such as US Tilapia or any firm white fish. To find out which fish are an environmentally better choice click here.
RECIPE:

Serves 4

4 x 5 oz Red Snapper fillets

1/2 cup white onion – fine dice
2 garlic cloves – minced
1/2 large Jalapeno – cut in 1/2 lengthwise
28 oz can crushed tomatoes
1/4 cup green olives – pitted, chopped
2 tbsp capers – drained & chopped
1/4 cup fresh oregano – chopped
2 bay leaves
2 tbsp olive oil

DIRECTIONS:

Preheat skillet on medium heat for 1 minute. Add olive oil. Saute onion for 1 minute, stirring. Add garlic and stir for 30 seconds. Add chopped tomatoes, olives, capers. oregano and bay leaves. Bring to a boil then reduce to a simmer. Simmer on low until sauce begins to reduce and thicken about 25 minutes approx. Taste and season.

Preheat oven to 425F. Lay 4 tbsp of the cooked sauce in bottom of baking dish. Season each snapper fillet with S&P and place fish on top of sauce. Spoon remaining sauce over each fillet and bake uncovered for 15-18 minutes until fish is firm to touch.

Fresh, simple, healthy and muy delicioso! (says the Irishman)

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Fueling your body with healthy food. Fueling your mind with the wealth of health.

It’s Cinco de Mayo time again and that means gorging on Mexican food, margaritas and beer! Last year I wrote about how to save calories by making smarter choices during this gorge-fest. This year I’ve made some delicious recipes which are healthy while encompassing the South of the Border flavors.

Thanks to the Missus for channeling her inner Tex-Mex-aholic, helping me make this recipe a winner.

RECIPE:
Serves 4

1 tbsp Olive oil
1 onion, chopped (3/4 cup approx)
2 garlic cloves, minced
1 1/2 tsp ground cumin
2 tsp chili powder
1/4 tsp cayenne
1 tsp regular tomato paste
1 tsp sun-dried tomato paste
5-6 cups veg broth
4 tbsp chopped fresh coriander (cilantro)
1/2 jalapeno, minced & seeded
1 1/2 cups tomatoes, chopped
1 x 15oz can black beans, rinsed & drained
2/3 cup zucchini, chopped
2/3 cup yellow squash, chopped
6 x 6″- diameter corn tortillas, cut into 1/2″ wide strips
1 avocado, chopped
1/2 lime, juiced
2 tsp salt
pepper to taste

DIRECTIONS:

Preheat large soup pot on med heat for 1 minute. Add oil and saute onion & garlic until almost tender for 5 min approx, stirring often. Try not to brown the onions, just soften. Stir in tomato pastes, cumin, cayenne & chili powder. Add 5 cups of broth & 1/2 the cilantro; bring to a boil. Reduce heat to a simmer then cover. Continue to simmer until flavors blend, about 15 mins.
(Can be made a day ahead. Cover; chill. Bring to a simmer before continuing.)
Add in tortillas and simmer for another 15 mins approx or until the tortillas start to break down. Blend in batches.

NOTE: Hot liquids expand when blended so only fill 1/2 way and be sure to use a kitchen towel to protect your hand if the mixture spills out of the lid.

Pour the blitzed soup back into the soup pot and add tomatoes, beans, zucchini, squash & jalapeno. Cover and simmer for 20 mins approx or until the veg is tender and tomatoes have broken down. Taste and season with S&P. If you like the texture as is, add in lime juice and serve with the remaining cilantro & avo sprinkled on top or if too thick add more broth to achieve desired consistency. Heat through then add in lime juice, salt & pepper to taste. Serve with remaining cilantro & avo sprinkled on top.

TIP: To add protein to this dish we often grill up some tofu and add it on top. You could easily do the same with grilled chicken. That’s the beauty about cooking. Ole!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients.

Worried about the swine flu? I think I’ve got the answer:
Pig in a Bottle. Yummy!

Fancy some? http://tinyurl.com/ccbu4s

If you’re fortunate enough to live where the sun is shining, where the wind is warm and where the flowers are in bloom, you know you’ve just hit the jackpot with spring’s arrival. As a foodie I love the transition of using winter root vegetables into using vibrant spring produce. I think that’s why I love frittatas so much–you can’t go wrong using any veg! I chose to use fresh organic spinach this week in honor of being “green” for Earth Week.

If you’ve followed Healthhabits’ post Weight Loss & Breakfast: Eggs are Better then you already know how great eggs are for you. I make egg whites scrambled with one full egg every morning for myself and the Missus and keep plenty of hard boiled eggs in the fridge for snacks. (I only eat organic eggs.) Every so often I treat us to one of these lovely frittatas, usually on the weekends after a trip to the farmers’ market. I love using caramelised onion in my frittatas–they give the eggs such a lovely sweet flavor. Speaking of lovely and sweet, with Mother’s Day around the corner I thought I’d showcase a frittata that is easy for you to make for yourself, your Mum or your Missus.

FRITTATA RECIPE:
Serves 4

1 cup cooked red onion – finely sliced (caramelized in a drizzle of olive oil)
1 cup cooked baby spinach – sauteed & chopped (sauteed in a drizzle of olive oil)
1 cup  cooked white mushrooms – sauteed & chopped (sauteed in a drizzle of olive oil)
5 organic egg whites
1 whole organic egg
1/4 tsp salt
1/4 tsp white pepper
1 tsp fresh thyme – chopped

DIRECTIONS:

Begin by preheating oven to 375 F.

NOTE To make a frittata you will need a skillet pan that can go in the oven so make sure you have a pan without a plastic/rubber handle. IT WILL MELT.

When veg is ready, preheat your ovenproof nonstick skillet or sauté pan on high heat for 3-4 minutes.
Whisk eggs and season with S&P. Add onions, spinach mushrooms & thyme to beaten egg mixture and stir to combine.
Once skillet or sauté pan is hot add in 2 tbsp olive oil. Pour in frittata mixture and begin cooking as if making scrambled eggs. Stir constantly for 3-4 minutes making sure you scrape all the egg from the sides of the pan.
Once eggs begin to cook, smooth frittata mixture evenly in pan and pop pan in the oven for 20 minutes approx or until frittata is firm.

NOTE The key thing here is to make sure your skillet is piping hot so the eggs begin to cook immediately. This will help ensure it doesn’t stick to pan after cooking.

HOW TO KNOW IT’S READY Pierce the center with small knife (don’t go all the way thru to the skillet!) and touch your lip with it to feel heat. That’ll tell you quick enough if it’s hot through.
 Once ready remove from oven and let sit for 5 minutes. Using the back of a knife (the dull side) run along the sides of the pan and carefully turn out your frittata onto a cutting board.

CRISPY POTATOES RECIPE
Serves 4

3 large white potatoes – cut into ½” cubes – skin on
olive oil

Par-cook in salted boiling water until potatoes have softened though still firm to the touch (5-6 mins approx). The idea here is to par-boil them, not cooking them completely. This helps speed up the cooking time when sautéing. Drain potatoes.
Meanwhile, preheat large non-stick pan on medium heat. Add in 2 tbsp of olive oil and lay potatoes in a single layer in pan. Let brown without stirring until crispy then flip and repeat. Easy crispy healthy potatoes!

Mum would be proud!

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Gavan Murphy, The Healthy Irishman
Fueling your body with healthy food. Fueling your mind with the wealth of health.

Smothered Chicken. As Irish as you can get, right? Truth be told, the Missus is from the South and this is a dish that supposedly originated in the South. I did some research about the origins of Smothered Chicken and in a nutshell yes, it’s considered to be a staple in the South also commonly known as down-home soul food. Well, I’ve got soul AND I’m from the south (of Ireland).

Typically this dish is made with loads of butter and flour but of course I put my own spin on it, sans the B&F. I was thinking this would make a delicious addition to a bbq party or just a great family meal. If there are any true Southerners out there, let me know how I do with this one!

Serves 4-5

RECIPE:

Preheat oven 385F
1 x 3 lb organic whole chicken, portioned
(2 x breasts, 2 x drumsticks, 2 x wings, 2 x thighs)

1 white onion – thinly sliced
3 whole garlic cloves
6 oz brown mushrooms – sliced
1 cup white wine
½ bunch fresh thyme
1 bunch (3/4 oz) fresh tarragon
6 cups low-sodium chicken broth
1 tsp black peppercorns
2 tbsp olive oil
12 oz (340g) fingerling potatoes
2 tbsp olive oil
S&P

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

You can’t go wrong with braising meat and if you’ve followed my recipes you know I’m a big fan. Why? Because braising intensifies the flavor than just plain boiling and doesn’t dry out or over-cook food the way roasting might. All of this means juicy succulent meat loaded with flavour.

Asian influenced with hoisin and ginger, these flavors marry brilliantly with the orange tantalizing your palate while also filling your kitchen with an amazing aroma.
Braised Ginger Orange Short Ribs
Serves 6
Ingredients

8 lbs grass-fed beef ribs
Braising Liquid
1 cup hoisin sauce
¼ cup tomato paste
4 garlic cloves
2 tbsp fresh ginger – grated
20 pearl onions
5 cups low-sodium beef broth
2 orange – juiced

Directions

Preheat oven 380 F
1. Begin by preheating large sauté pan on high heat for 2 minutes.
2. Add 2 tbsp olive oil. Season your short ribs in S&P on both sides and sear, in batches until golden, 8-10 minutes.
3. Once browned remove to deep oven roasting tray or Dutch oven.
4. Combine all braising ingredients together and pour over the seared ribs.
5. Cover and pop in the oven for 2 ½ – 3 hrs or until the meat starts to fall off the bone.
6. When done remove and let cool to touch.
7. As soon as you can handle them, remove the meat from the ribs keeping the meat as intact as possible.
8. This stage can be done ahead of time and refrigerated.
9. To reheat: Place the portioned rib meat in a casserole dish and pour the braising liquid over. Bring up to temperature slowly to serve.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

A key thing about this line is that it’s Teflon free! Also good to note, I primarily make scrambled egg whites, which do tend to stick a little more than if using whole eggs.
If you have these pans let me know what you think of them.

Good Friday (today) for us good Catholics means a day of fasting, eating only one full meatless (no animal flesh) meal on this day. Well, I might be a mediocre Catholic then, since eating is what I do best. Lucky for me fish & seafood are considered meatless, which is why growing up we only ate fish on Fridays during Lent. Did you know that’s why McDonald’s created the Filet-O-Fish? Not that I advocate eating such a thing! Instead, I push for healthy fresh fish, packed with omega-3 fatty acids. If you’ve read HealthHabits’ Omega 3s – Why you need them and How to get them, you know how important omega-3’s are for your health. Paired with fresh veg you’ve got one nutritious Good Friday.

RECIPE
Serves 4

4 Pacific Sole filets (rated Eco-OK so eat in moderation)

Filling recipe:
1 zucchini – diced
1 yellow squash – diced
2 cups uncooked baby spinach
S&P
1/2 lemon – zested
Begin by preheating saute pan on medium heat for 1 minute. Add 1 tbsp olive oil and saute zucchini and squash for 3 minutes approx or until soft. Once soft add spinach and saute along with veg for 1 minute or until spinach is cooked. Add lemon zest. Taste and season with S&P. Let cool.

To assemble: Lay the sole filets on a clean surface. Place a spoonful of the cooled filling in each and roll ensuring the filling stays within. Use toothpicks to keep the filets closed.

Moules Jus: (mussel juice)
1 lb mussels
1/2 cup white wine
2 roma tomatoes – diced
1/2 cup fresh fennel – diced
1 tbsp fresh thyme
Before cooking mussels ensure all the shells are closed. Throw away any opened shells. Preheat saute pan on medium-high heat for 1 minute. Add mussels and very carefully add the remaining ingredients. Cover with lid and cook mussels for 1-2 minutes until all the shells have opened. Remove pan from the heat. Remove all the mussels and discard any unopened shells. Place the stuffed sole filets in the mussel juice in the same pan and return to medium heat with lid on. Cook for 4-5 minutes.
Meanwhile as fish is cooking, remove the mussels from the shells and return to the pan along with the sole.
Once fish is cooked through, place in bowl along with some mussels and spoon tomato broth over fish.

All recipes are made with the finest quality farmers market whole foods, natural and non-processed ingredients as much as possible.

Some say he’s crazy. Some say he’s a workaholic that resembles the Energizer Bunny. We just call him, The Healthy Irishman. (Any guesses where that’s from?)

Crazy? Maybe. A workaholic? I could be guilty. Maybe that’s why I’ve taken on another site to write for, but truth be told, I’m flattered that I’m being asked to write and contribute! And I’m not one to turn down work. Guilty as charged.
My latest column is featured on IrishCentral.com, brought to you by the folks at the Irish Voice. Can’t get enough of Irish stuff? Then this is where you need to be surfing! Did you know 34.5 million is the number of U.S. residents who claim Irish ancestry? This number is almost nine times the population of Ireland itself (4.1 million)! So to kick off my new column I’ve made an Irish Easter meal with a new twist. Be sure to join me at my new abode.

EASTER DINNER

What would an Irish Easter be without the old reliable, lamb? Over here in the States the pig rules on Easter but being the healthnut that I am, I don’t dare cook the ham. Now I didn’t exactly make a typical Irish Easter dinner either, though I used some of the usual suspects. I created a hybrid meal (very California of me don’t you tink?), a meal that could be eaten for dinner or brunch seeing as Easter brunch is very big over here. The potato pancakes are lovely on a buffet and have a perfect amount of sweetness to balance out the savory lamb, plus they make a great healthy alternative to fried potatoes.

Continue Reading Easter Dinner on Irish Central