Catfish Meuniere with Squash Cous-Cous Pilaf

Delicata Squash is amazing. It's sweet, tender, and very thin skinned which means it's a lot easier to use than it's relatives such as Butternut, Buttercup, Spaghetti, and Acorn squash. You eat the skin on the delicata, just as you would a yellow squash or zucchini skin. It's also a lot easier to cut and faster to cook than some of the thicker, harder varieties. So search it out in your local store. You'll most likely only find it in the fall, but these squash will store for months if kept in a cool, dark place so feel free to stock up on these delicious, inexpensive varieties.

Here, I made the squash in some cous cous with a few other veggies and served it with roasted brussels sprouts and a catfish meuniere. If you've never had meuniere before, do not be fooled by the simplicity. While it only uses a few basic ingredients, the fish comes out incredibly flavorful and delicious with just a few key ingredients. You can easily make fish this style with any white fish.

Difficulty: easy
Time: 30 min
Cost: $15.20

Double Sesame Tuna with Homemade Samosas

I have to put in the plug… make sure that with this recipe, as with all recipes, that you are purchasing sustainable fish. Many varieties of tuna are vastly overfished and near extinction if we do not act extremely quickly. Because, however, many of those varieties are considered delicacies, there is almost no protection offered. Countries continue to overfish to keep us happy and many species are about to die because of it. The good news? They’re not quite gone yet, and we can help. Keep your sustainable fish guide from the Monterey Bay Aquarium handy and make sure that when you head out to purchase a nice piece of tuna for this meal, that it’s sustainable. Ask the server questions to make sure it’s one of the green options on your guide. It takes so little of your time, and it saves a beautiful species of fish from dying out forever.

The heaviness aside, let’s delve into this recipe itself. I made a double sesame tuna. The double comes from using both sesame oil and sesame seeds, providing more of this delicious (yet fatty) seed. Don’t worry though, I keep the sesame count in check, and while these seeds might be quite fatty, it’s natural fat and they come with a lot of other benefits as well. Sesame seeds are chock full of manganese and copper, and also are excellent sources of calcium, magnesium, iron, phosphorous, vitamin B1, zinc, and dietary fiber. Pretty good, huh?

To go with the tuna, I also whipped up some samosas. You’ll see below that these actually were made from some filling I had made a while back and written up then, but the dough was made fresh in a new fashion. Read below for details.

Difficulty: medium
Time: 1 hr 15 min
Cost: $9.99 (note: this does not include the samosa filling since it was made previously)

Provencal Turbot over Greens with Chive-Cheese Challah

Is there anything better than fresh challah out of the oven? Because frankly, I can’t name anything that qualifies. It’s warm and fresh, fluffy and light, and in this case filled with a blend of cheese and chives that makes the bread even more tantalizing than normal. I love this braided egg bread in its plain form, but this fancier version was certainly a fun mixing up of a typical bread.

Along with the challah, I made Turbot in a Provencal style. This means relatively simply prepared with a lot of fresh herbs and olive oil. The fish is served over greens, in my case fresh arugula, to add to its presentation, flavor, and nutrition. I personally love Turbot and find that it practically melts in my mouth, but feel free to substitute any firm, white fish here.

Difficulty: medium
Time: 3.5 hours
Cost: $25.48

Butternut Squash Risotto

How did I not discover risotto far earlier in my life? It’s so amazing, yet I do not believe I ate it at all growing up. It’s only now that I can dive into the endless combinations with different vegetables, cheeses, proteins, and even grains. Despite all technically being “risotto” you can create variations that are vastly different from another, continually stirring ideas for innovative recipes.

In this particular risotto, a typical base of Arborio rice is used but it’s filled with roasted butternut squash that provides a sweetness and warmth. Some cheese and sugared nuts round out the meal, but I actually would even suggest leaving out the nuts. The risotto is fabulous without it and I rather prefer the actual texture of risotto to the crunchiness the nuts add.

I paired this dish with salmon with mushrooms in a honey mustard sauce, a simple favorite of mine. Since this dish packs a wallop of vegetables while also being very filling, you could simply serve it on its own or pair it with any tasty protein!

Difficulty: medium
Time: 1 hr 20 min
Cost: $15.58

Rockfish with Sauteed Leeks

First, can I have a little rant? There is an inherent problem with coffee. In the morning, I want it. So I make it- or at least I try. Yet since I’m not yet awake or fully functioning, there are some mornings where I manage to pour the water into the filter with the coffee grinds, forget about the water, forget about the grinds, or somehow manage to screw up my coffee. Then when I saunter out of my room, clothed and ready to grab my coffee and hop on the metro to work, it’s unavailable. I was too tired to make it and now I won’t have it to wake up. If that’s not a vicious cycle, then I’m not sure what is!

Whew.

Okay, rant aside (thanks for listening!) so now it’s time to jump into the recipe of the day. This simple recipe is positively tantalizing. While a pain to cut and clean (since they’re just so dirty), leeks are worth the effort. They’re light cousins to onions, providing a lot of flavor but more smoothness than bite. Here, sautéed to bring out a touch of natural sweetness, they practically melt in your mouth. Who can resist? And then, to round out the meal, I served them with some roasted fingerling potatoes and Brussels sprouts.

Difficulty: easy
Time: 25 min
Cost: $25.48

Eggplant Parmesan

Somehow, this favorite of mine has not yet made it onto my blog. How has that happened? No idea. I make this dish fairly frequently but somehow taking a picture and writing it up never happened. A tragedy. I only hope that while belated, this recipe is good enough to make up for your long wait and welcome you to the world of healthy, homemade eggplant parmesan!

Although obviously usually a main dish, I actually usually make this on a Sunday night to take to work all week as part of my lunch. Unfortunately, my boyfriend is not a fan of eggplant. (I know, I should break up with him right now!) If I make it for dinner, I’ll be eating alone. So lunch it is! However, if you haven’t tried this yet, I actually recommend it. The dish keeps very well and is easily reheated in a microwave at work. So dive right in and make it for dinner, lunch, and anything else.

Difficulty: easy
Time: 1 hr

Butternut Squash Curry Soup

Soup, soup, and more soup! Apparently soup is my flavor of the month. However, despite making several different kinds, this one continues to stick out as one of my favorites. Butternut squash truly blends well into soup, and this one adds the flavors of apples (always a good partnership) and some mild curry spices for a delicious side dish, appetizer, or even main course. While it served here as a main course you could easily serve it with a salad and some crusty bread for dipping and make it an entire, hearty yet healthy meal.

This night, however, I chose to pair it with some freshly made shrimp and broccoli pizza. To me, homemade pizza is always a good idea and it did not fail to impress here. I used whole wheat crust to add some nutrition, whipped up some salt-free tomato sauce, and threw in some onions and mushrooms as well. Feel free to adjust this recipe to suit whatever you had in mind for the night!

Difficulty: easy
Time: 40 min
Cost: $18.96

Tuna Burgers and Vegetarian Autumn Minestrone

Who doesn't love tuna? And when it's sustainable, healthy, and served up on a bun it gets even better. Oh, and did I mention that it's cheap? I purchased some nice, Whole Foods brand tuna in cans for very little and then added in some vegetables and spices for delicious, homemade burgers. It's dinner in no time and it makes barely a dent in your wallet.

To go along with the burgers, I also made a fresh vegetable minestrone. It features all of your autumn favorites- squash, potatoes, beans, orzo, green beans, and more. It's hearty AND healthy, so this is not only a great side but leftovers make a fantastic lunch all week long.

Difficulty: easy
Time: 50 minutes
Cost: $22.04

Maple-Citrus Glazed Salmon

While I've been writing a lot about squash lately, maple syrup is also a fantastic addition to fall recipes. Although obviously available year-round, this is when it starts to come into season and its rich, sweet flavors are truly a perfect complement to the temperatures outside. Maple flavorings are great with vegetables (squash!), with desserts (obviously), and also as toppings for entrees. Here, you'll find fresh salmon flavored with maple syrup with a citrus twist to help cut some of the sweetness and leave a lingering, refreshing flavor.

Just keep in mind that while not fattening, maple syrup DOES pack in the sugar, and therefore the calories. So keep it in moderation to avoid canceling out all of your hard work at the gym. Also, add the veggies! I served this salmon with my stuffed zucchini for a delicious and healthy side-dish.

And, of course, as always when purchasing salmon, make sure you know what kinds are sustainable and what kinds are not. It's not always what you'd expect. Farmed Atlantic Salmon, one of the most common kinds you'll find at your local store, is NOT sustainable. Stay away from it! Instead, look for wild varieties such as Alaskan Coho, Sockeye, or King. Personally, I prefer the fresh, wild varieties and they are also less fatty - even more reason beyond the environmental reasons (which are enough!) to stick with this guide's recommendations.

Difficulty: easy
Time: 30 minutes
Cost: $24.65

Pecan Crusted Trout with Delicata Squash Pasta

Ever had delicata squash? It's lighter and creamier than many others with a sweet aftertaste. It is absolutely perfect in soups, pastas, or roasted and stuffed. While perhaps not one of the most commonly used squashes, I find it delicious and encourage all squash aficionados and even mild fans to step out of their normal pattern and try the many delicious varieties that are available to you each fall!

This fall/winter recipe features fresh delicata squash in a pasta with sage, pine nuts, and just enough light sauce to barely coat your noodles. Although the pasta is easily enough for a meal, I also made freshly crusted trout. That's right - purchase some pecans and start crushing them so you, too, can make this crunchy and delectable trout at home.

Difficulty: easy
Time: 1 hr 30 min
Cost: $15.13

Teriyakai Shrimp Kebabs with Smashed Potatoes and Turnips and a Banana Cheesecake with Caramel Rum Sauce

I don't make desserts very often, so this time I wanted to go all out. And yes, this keeps up with my healthy rule! I made a nearly entirely fat-free banana cheesecake with gooey, rich caramel rum sauce. (The nearly fat-free applying to the sauce as well.) Just imagine forking up chilled and creamy banana cheesecake with warm, sticky caramel sauce on top, all finished with a tinge of rum. Absolute. Heaven.

It hardly even matters what I made for dinner at this point, since the dessert is clearly the focus of this meal, but alas, my boyfriend insists I'm not allowed to simply enjoy dessert for dinner. (A skill I initially learned from my mother.) So in addition to the cheesecake (pause for craving a piece again) you'll find some shrimp teriyaki, grilled to perfection, and smashed potatoes and turnips. The potato is typical to be found here but the turnips add a sweetness that works perfectly with the potato and just slightly lightens the texture for a delicious vegetable-starch side.

Difficulty: medium-easy
Time: 11 hrs total with cheesecake setting time, or 2 hrs first night (cheesecake only) and 1 hr the second night (finish cheesecake and rest of meal)
Cost: $21.56

Tuna with Onion, Mint, and Almonds with Zucchini Pistou Pasta

Tuna can be absolutely delicious, but before rushing off to the store to make this creation, please make sure you are familiar with the tuna sustainability list! It's complicated and long, but if you want to continue to be able to eat tuna for years to come you must follow it. (Not to even begin to get into the environmental importance of sustainability!)

This tuna was prepare scaloppine style, which basically means thinly sliced. You do not have to go through that last step if you do not want to, but I did as you can see in the picture above. It's topped with a delicious medley of onion, mint, and almonds among some other ingredients. The onion provides a tartness, the mint a fresh burst of flavor, and the almonds a crunch, savory aftertaste. It works excellently together!

And on the side, let's not forget the zucchini pistou. A pistou is basically a type of pesto, but here instead of being solely based in basil it is based on zucchini, but still includes the herb as well. That's right - sauteed zucchini in the pasta and a zucchini sauce ON the pasta. Make this when you have delicious, ripe (local?) zucchini and you'll be in heaven. I took the leftovers for lunch all week...

Difficulty: medium (mostly because cooking tuna correctly is difficult)
Time: 40 minutes
Cost: $21.55

Cilantro-Curry Tilapia with Toasted Coconut and Sauteed Plaintains

Think bold flavors and soft textures enclosed by crispy edges and coatings. Sound amazing? Then you're ready to make this Caribbean-themed meal. The fresh cilantro mixed with sweet coconut and a tad of spice from the curry make the fish practically melt in your mouth. This is an especially good recipe for people who enjoy rich flavoring.

Along with the Tilapia I prepared some sauteed plantains. These cousins of banana are a great source of vitamins A and C, but also come loaded with a fair amount of natural sugar. So enjoy these delicious, starchy fruits, but don't overload on them too often! Luckily they have a wonderful taste so a little goes a long way. (And they're sweet enough you won't want dessert after dinner!!)

Difficulty: easy
Time: 25 minutes
Cost: $12.08

Sweet Coriander-Pepper-Sesame Crusted Salmon with a Potato-Leek-Squash Soup

I've been delving into a lot of soups recently, with the chill in the air and eagerness to take advantage of my farmer's market's fall offerings, but this one might take home the prize. What makes a good fall winter soup? Potato - check. Leek - check. Squash - check. This thick, creamy soup combines the three for a hearty and tantalizing creation. It's on the thicker end of soups, but each bite is a delight.

To pair with the savory-with-a-tinge-of-sweet soup, I also served fresh salmon crusted with coriander, pepper, and sesame seeds but sweetened with an apricot glaze. The bite of the spices mixed with the crunch of sesame and the sweetness of the fruit was a perfect blend. Each bite was interesting in its texture and flavor, and the salmon was a perfect complement to the soup.

Difficulty: medium
Time: 1 hr
Cost: $32.50

Lemon-Pesto Butter Tilapia with Spiced Pumpkin Loaves

As fall goes into full gear, it's time to pile on the pumpkin goodness. For dinner, I made a spiced pumpkin bread. This is not to be confused with being "spicy" but just flavorful, or spiced. It's warm and delicious with the perfect texture. The recipe makes two loaves, so serve both if you are expecting a big audience or freeze one as soon as it is cooled to room temperature after baking. Just wrap it in plastic wrap and put it in a plastic bag that is sealed and air tight! If you do that, it can stay frozen for many, many months. Simply let it defrost overnight when it's time to thaw it out.

Along with the bread, I made tilapia with a lemon-pesto butter. I'm a huge fan of pesto straight-up, but this version make it a little less tart, mellowing the flavor for casual pesto fans versus hard-core pesto eaters. The lemon flavoring complimented the pesto perfectly. I also prepared a southern corn succotash (previously featured) to round out dinner.

Difficulty: easy
Time: 1 hr 15 min
Cost: $13.66

Cilantro-Lime Bluefish

I love bluefish. I'm really not sure why it so often gets short shrift. It's ridiculously cheap as far as fish goes, tasty, sustainable, and can be prepared in endless ways. It even has enough flavor of its own to make it quite simply. So what's not to love? Is it the funny color? I admit, it does often have bones, but that's really the only drawback I can fathom.

I prepared the bluefish this time with a cilantro-lime butter. The butter provided a creamy base (and I used fake butter to cut the fat) that paired perfectly with the citrus flavors of lime and the bright, flavorful fresh cilantro. Minimize the butter and pack on the cilantro for a healthier alternative that I actually find way more tasty than the reverse. I made smashed potatoes and honey mustard brussels sprouts to go with the fish (which is reflected in the price below.)

Difficulty: easy
Time: 20 minutes
Cost: $15.02

Lox & Veggie Pasta in Vodka Sauce with a Pear-Goat Cheese Salad with Citrus Dressing

Yes, I've made a smoked salmon pasta before. But this one is new and improved!! It has fresh tomato and zucchini and a thicker, creamier vodka sauce without piling on any extra calories. Who can resist? So even if you've made the previous one, you'll need to quickly whip up a shopping list and run out to make this meal tonight. It's just that good. Additionally, I went the extra mile and used fresh pasta instead of dried/boxed pasta. It's more expensive but it makes the meal ten times better, so take this as a good time to splurge. (My general rule of thumb is that as a side dried pasta is fine but when it's the main meal I go for fresh.)

The pasta was paired with a fall-flavored salad featuring crisp, juicy pears from my local farmer's market with creamy, rich goat cheese and a homemade citrus dressing. The contrasting flavors will have a party in your mouth and you'll be gobbling down this healthy salad in no time.

Difficulty: easy
Time: 45 minutes
Cost: $22.81

Garlic-Lemongrass Shrimp with Buttercup Squash-Radicchio Risotto

This meal pairs two very different foods, but in the end it works out really nicely together. I have freshly grilled shrimp, deliciously but delicately flavored with lemongrass and garlic. The two light but tantalizing spices blend perfectly together to give the shrimp a hearty and delicious flavor. You'll want to gobble these up as fast as they come off the grill. It's a good thing shrimp cook so quickly!

Along with the shrimp I made a hearty risotto, stuffed to the brim with squash and radicchio. If you've made any of my risottos before, this one is different. This one is savory from the squash but then the radicchio lends an almost bitter aftertaste. I hate to describe it that way since it really tastes quite delicious, but it definitely has a tart quality. By using parmesan instead of a creamier, thicker cheese, that is only further highlighted. But the warmth and thickness of the risotto balances the delicate lightness of the shrimp, providing a delicious, filling, and healthy meal for dinner.

Difficulty: medium
Time: 1 hr 30 min
Cost: $16.69

Zucchini-Tomato-Eggplant Tian

I love eggplant. And you know what else is pretty good? Zucchini, tomatoes, and cheese. So when you mix all of those together you are bound to come up with a tasty end result. This time it's a tian, which is more or less a fancy name for piling up some veggies and putting a few bread crumbs on top to give it a slight crunch. I like to think of it as a veggie lasagna minus the noodles and going quite lightly on the cheese to save calories, yet still add a little flavor.

This came out wonderfully and I wolfed it down, but please keep in mind that without protein or even carbs, it's not particularly filling. I needed a fairly large serving to satisfy my hunger, so this dish unfortunately didn't last quite as long as I would have liked. I still strongly recommend making it, it's delicious, but just make sure you're not overly hungry or else you make plenty of extra for seconds.

Difficulty: easy
Time: 1 hr 45 min

Sicilian Swordfish with Mediterranean Orzo

What is there NOT to love about the Mediterranean? Climate, beauty, wine...and food. This meal combines the delightful tastes of some Mediterranean delicacies. The succulent Swordfish is served with a topping made up of dates, raisins, almonds, and oregano. The orzo, a delight on its own, is lightly coated with a sauce made up of olive oil, lemon juice, tomatoes, artichokes, and cheese. The two also balance each other out, complementing and working well to deliver a one-two punch leading to an unforgettable meal.

The orzo is also easily strong and rich enough to stand on its own as an entree. It is full of vegetables, providing a healthful boost, and the addition of whole wheat orzo rather than its refined cousin adds a fiber boost and, in my humble opinion, greater taste. Make this for a vegetarian entree or as a side dish, like I do. Either way, make sure you make it soon and often.

Difficulty: easy
Cost: $27.19
Time: 30 minutes

Roasted Apples and Brussels Sprouts

Brussels Sprouts, you ask? This oft-maligned vegetable is considered sour, tart, and generally not very enjoyable. If you've made my caramelized brussels sprouts before, though, you know that is definitely not always the case. They can actually be quite delicious, and this recipe adds another option for preparing this healthful food in a way that will delight your senses as well as your physical well-being.

And healthful they are! Brussels Sprouts have a lot of sulforaphane, which may have anti-cancer properties. They also have indole-3-carbinol which boost DNA repair and block cancer cells. If those fancier properties aren't enough, they're also chock-full of iron, magnesium, thiamin, riboflavin, phosphorous, copper, fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, folate, potassium, and manganese. Are you convinced yet?

So jump on board with us and explore the wonders of this actually truly tasty vegetable. Head to your local farmer's market and get some super-fresh apples as well to really make this side dish sparkle.

Difficulty:
Cost: $13.99 (for the meal, served with Macadamia Tilapia and perogies)
Timing:

Shrimp Korma with Fresh Spring Rolls

Have I mentioned how much I love Indian food? Yet so often, it's full of cream, fat, and calories. So I decided to take one of my personal favorites, Korma, and try my own hand at making it at home in a healthier fashion. It turned out flavorful and delicious - and very similar tasting to the Korma you'll find in restaurants! Keep in mind that, as always, I prefer my food mild so the dish below will be full of flavor but mild in its spice level. You can add some cayenne or chili for added heat.

As a side, however, we had a bit of mixing of Asian cultures. I prepared fresh Thai spring rolls. These are a cousin of the more famous spring rolls, but since they are served cold (no frying) they are quite healthy. Instead, they come full of freshly cut vegetables and are wrapped in a rice skin. Look for the skins in a specialty aisle at your local supermarket. I easily found them at my Whole Foods. Also feel free to play with the ingredients. While I detail what I put into them in the recipe below, you can add other veggies or meats to suit your individual tastes.

Difficulty: medium
Time: 1 hr
Cost: $35.56

Spiced Citrus Salmon over Spaghetti Squash

It's Squash Season! True, squash is actually available year-round. In the summer you can find fresh summer squash, my new favorite Zephyr squash, zucchini, Pattypan, and more. The varieties are endless - and delicious. But with winter and fall you get into a new crop that matches the crispness in the air and the beautiful leaves beginning to change color. This recipe uses one of my favorites, the classic Spaghetti Squash, but watch for Butternut, Buttercup, Acorn, Pumpkin, Hubbard, and other varieties to appear in recipes over the next few months.

I paired this salmon and squash meal with one of my favorite starch recipes, crisp smashed potato cakes. They combine the delicious, unbeatable wonder of freshly made smashed potatoes (healthy, of course) with a crisp outside that delights. I've never understood why people routinely load up mashed potatoes with cream and salt when they are so easily made healthy and are just as delicious.

Difficulty: easy
Timing: 1 hr 35 min (mostly just for the spaghetti squash to bake)
Cost: $21.23

Catfish-Cabbage Wraps with Creamy Potato-Leek Soup

I lose. I forgot to take a picture of this meal. Part of me feels like that means I need to skip this day's blog, but alas, the soup was so delicious that I cannot do it. You'll just have to imagine what it looks like and get all excited to make it yourself. Five points to anyone who makes it and sends me a picture so I can stick it up here and stop feeling silly.

I made a fairly straightforward catfish-cabbage stir fry which I served in wraps for a tasty dinner. However, you could have just as easily eaten it with a fork and no wrap. But what's the fun in that? This way we sorta pretend it's like moo shu mixed with Mexican tortillas.

The real treat, however, was the soup. Mashing the potato with broth makes a for a thick, creamy texture without the calories. Just add a tiny touch of cream and you end up with soup that tastes like a thousand calories without having to actually go to the gym for 17 hours straight. The leeks provide a smooth flavor without being overpowering and the cheddar toasts I prepared to dip into the soup were a fantastic finishing touch. This soup will be made again and again.

Difficulty: medium
Time: 1 hr
Cost: $19.02

Lemon Sole with Pine Nuts with Corn Bread with Molasses-Bourbon Butter

Tonight I dipped my toe into Southern style but kept the fish light and breading-free. The delicate sole paired perfectly with just a bit of fresh lemon and pine nuts, delicately flavored and cooked until it will melt in your mouth. This lightness was balanced by thick, fresh cornbread lathered in a healthy molasses-bourbon butter that truly hit the spot.

I rounded out the meal with a maple acorn squash. With fall comes acorn squash, and I love just roasting these delicious veggies with some brown sugar and maple syrup. They're soft enough to scoop with a spoon and the sweetness goes a long way, meaning just a little sugar and syrup satisfy your sweet-tooth without going overboard in calories.

Difficulty: easy
Time: 45 minutes
Cost: $11.90

Jewish Apple Cake

A little late, perhaps, but in honor of this post: L'Shanah Tovah! Not sure what that means? Don't worry - this apple cake is delicious enough to be served year-round by all religions. Don't miss out on this cake for lack of celebrating the Jewish New Year.

This healthier apple cake is delicious for dessert yet close enough to a coffee cake to allow you to reason eating it for breakfast as well. It's rich yet light, sweet with a touch of savory, and satisfying without being overwhelming. Make it for yourself or whip it up for a party. You'll be sure to make some friends when you show up with this delight.

Difficulty: easy
Time: 1 hr 30 min

Blackened Turbot with a Remoulade with Two-Cheese Macaroni and an Arugula Salad with Grilled Onions and Sesame Seeds

It was a Southern style kinda night. Pick some fresh peaches, put on a big hat, enjoy some hot weather, and then whip up this meal. Accents are optional and tobacco is strongly discouraged. Tonight included some blackened Turbot with a refreshing, cooling remoulade paired with a healthy mac and cheese in my continuing quest to make a delicious yet healthy version of this ultimate comfort food. However, I then branched away from the Southern style for a light salad featuring some nicely grilled red onions and a homemade Sesame vinaigrette.

This meal has a nice combination of comfort and excitement and you can always mix and match to play up or play down various features. If it is hot out, pile on the remoulade and maybe just take a small amount of the mac and cheese, but if you're feeling the fall chill then take a little more! Just keep in mind while that this is a much healthier version of the classic, it's still hardly guilt-free. Eat in moderation!

Difficulty: Medium-Easy
Time: 1.5 hrs
Cost: $22.25

Thai Pineapple-Coconut Shrimp Curry

Yummmyyyyyyy! Perhaps if you are really trying to be healthy you won't make this. While the recipe itself is safe, you'll keep eating and eating until you burst. This simple but delightful curry is full of flavor while still being mild (a plus in my book) and combines the refreshing tastes of coconut, pineapple, and lemongrass with fresh vegetables, tantalizing spices, and delicious rock shrimp. I'll certainly be making this, and variations of it, again and again.

I mixed some nationalities here and served this Thai curry with some samosas. As mentioned in the recent blog entry on them, you can easily freeze additional filling. I had done that since I had made so much the first time (only half on purpose) and simply let it defrost overnight in the fridge before using it here. The samosas came out very well and I was even able to use the tamarind sauce I had kept in an air-tight container in my fridge. It was easy AND delicious!

Difficulty: Easy
Time: 35 min
Cost: $19.69

Maple Salmon with Sauteed Squash with Asiago

Cheese makes a meal. I know I'm a huge cheese fan, but seriously, who doesn't love cheese? Here, I sauteed some absolutely delicious fresh squash from my local farmer's market, added a bit of cheese and fresh basil, and ended up with a delicious, healthy, and easily prepared dish. Once again, when you use fresh and tasty ingredients it is easy to make everything taste good. And to make it taste even better? Add some cheese.

In addition to the squash-fest going on, I prepared a maple glazed salmon. This rich, oil-filled fish just works so well with a sweeter topping that helps to cut its powerful flavor. This is the perfect meal to make with all of your squash still in abundance at the end of the summer but the notes of maple adding a reminder that fall is also still approaching with a nip in the air.

Difficulty: easy
Time: 30 minutes
Cost: $27.23

Mango Curry Shrimp with Samosas and Tamarind Sauce

Woohoo! I have forayed deeper into Indian food! Today's menu is full-throttle Indian, featuring a Mango Curry with Shrimp over Basmati, samosas, and tamarind sauce. That's right, I was lucky enough to receive a gift of Tamarind seeds just so I could make some fresh Tamarind sauce for use with my samosas.

I must admit that the samosas themselves are not truly authentic. While the filling should taste quite familiar to Indian-food lovers, I used phyllo dough on the outside instead of making my own dough. This allowed me to bake the delicious appetizer and achieve a crispy effect without having to deep-fry fresh dough that is great at absorbing oil.

And a quick note on spice levels... For those of you who have read my posts before, I'm not a big fan of spicy foods. At all. So while my dishes will be very flavorful, they are not going to have a hot kick to them. If mild yet delicious works for you read ahead, but if you like spicy you might want to sneak in some chili powder when no one is looking...

Difficulty: medium (simply due to it being new to me)
Time: 1 hr 30 min
Cost: $33.64

Creamy Stove Top Macaroni and Cheese with Southern Succotash

I am on a quest to make absolutely delicious yet healthy macaroni and cheese. This comfort food favorite is just too good to throw out of my life, yet each time I enjoy this treat I feel as if I need to go to the gym for 24 hours straight. And so let the quest begin. This is my second attempt and is certainly creamy and thick and delicious, but doesn't have the thick cheddar flavor that you get from the real stuff. So enjoy this dish - it certainly satisfies a mac and cheese craving without giving in to massive waistlines - but know that my quest will continue and the mac and cheese will keep getting better.

Also keep in mind that while this is healthier, it's still a cheese dish. Eat in moderation!

This week I paired the mac and cheese with cajun catfish and southern succotash for a truly soul-food filled meal. So open your windows, let a warm breeze in, kick off your shows, sit back, and enjoy this table full of (much healthier!) Southern style food.

Difficulty: 35 minutes
Time: easy
Cost: $14

Swordfish in a Garlic White Wine Sauce with Brussel Sprouts Afelia

Brussels sprouts, you ask? Trust me, they are good. I tasted my first Brussels sprouts just a couple years ago but have quickly become a fan. At first I only ate them in sweet sauces, convinced I only liked them due to the sugary flavoring that honey or maple syrup provided. And then I went to Zaytinya, a Jose Andres restaurant here in DC. It is a mezzo restaurant (small plates) that includes Greek food with a twist. There, I tried the Brussels sprouts afelia and fell in love. The crisp leaves and earth-y taste was accented by fresh garlic, coriander, barberries, and Greek yogurt. It was unbelievable and I set out to recreate it. While still perhaps not quite as good as the original, I believe the recipe I include below is not a bad attempt for a Jose Andres-less kitchen!

Here I paired the Brussels sprouts with a simply prepared swordfish. The basic garlic-white wine sauce allows the natural fresh flavor of the fish to shine through. Cook this when swordfish is in season and delight in the natural, delicious flavor of this thick, meat-y fish. Finally, I rounded out the meal with some delicious roasted fingerling potatoes.

Difficulty: Easy
Time: 45 minutes
Cost: $27.28

Sweet Citrus Tilapia and Zucchini Stuffed with Arugula, Cous-cous, and Mozzarella

I have a new appreciation for all things stuffed. While I may have experimented recently with a few other creations, these stuffed zucchini truly take home the grand prize. Perhaps I was just extra hungry when I made them, but the blend of sharp arugula with creamy mozzarella and savory cous-cous blended perfectly with the ripe summer zucchini for a delicious creation. The fun of stuffing it all together and even eating it as finger food made it all the more fun. Seriously, doesn't food taste way better when you get to use your fingers? I see a great restaurant idea somewhere in here.

Along with the zucchini I prepared a sweet yet citrus-y tilapia. The simple marinade was delicious and could easily be used for other varieties of fish beyond basic white fishes, such as salmon or swordfish. It would also work very well with chicken.

I served a white wine blend, La Petit Tour '09 from Saddlehorn Vineyard at San Martin, with the meal. It's a California table wine, made mostly of Chardonnay and Semillon. The Semillon was a bit fruity, giving the wine a very crisp finish while keeping it incredibly light. The Chardonnay made it a little butter-y with a richness, even as it was incredibly smooth and delicate. It accented the fish and the zucchini perfectly.

Difficulty: easy-medium
Time: 45 minutes
Cost: $17.66

Mushroom Bucatini

Mushrooms are amazing. They are delicious and tender, rich yet light, and hardly register at all on the calorie count. What's not to love? I'll eat them nearly any way, in any thing, and at any time so it was perhaps no surprise that I decided that for lunch this week I wanted to whip up a giant pot of Mushroom Bucatini that could be easily transportable each day to work in some tupperware.

Although I was forced to make this for lunch since certain others I dine with do not believe in mushrooms as a center-piece or a vegetarian meal, this really is meant to be a vegetarian entree. The sauce is hinted at with a slight creaminess while drastically cutting down on calories, fat, and salt. Serve it with a salad or some crusty french bread and a bottle of wine for a romantic and filling meal that won't leave you feeling as if you can't have any more calories for the rest of the week.

Difficulty: Easy
Time: 30 minutes

Moroccan Salmon with Corn and Squash Chowder

Sometimes, simple spices and fresh fish really is the best way to go. This dish combines savory Moroccan spices with some roasted tomatoes and lemon that delicately flavor the salmon and truly highlight its natural, rich flavor. Make sure you purchase fresh, sustainable salmon, such as Wild Alaskan, rather than the farmed Atlantic Salmon that is in danger of over-fishing.

Along with the salmon, I took advantage of the incredible abundance of squash and fresh corn on the cob at my local farmer's market and whipped up a (healthy) corn and squash chowder. This soup was absolutely divine. While not as thick and creamy as true chowders that are full of just that (cream!) it does a great simulation while leaving you without feeling as if you just ate a week's worth of calories in just a small cup. The fresh squash and corn give it a great flavor that is accented by some key spices. Not always the biggest fan of soups, my boyfriend went back for seconds and then thirds and I had to hide some away to sneak it to work for lunch the next day.

Difficulty: medium
Time: 45 minutes
Cost: $23.01 (caveat)

Brown Sugar and Tomato Grilled Swordfish with Cheesey Mashed Potatoes

Incredible. The freshly-grilled swordfish was meaty yet light. The tomato-brown sugar mixture was sweet and savory all at the same time. The bed of arugula added a spice and health while the grilled plantains were sweet and starchy without being overpowering. This meal was absolutely a winner and disappeared easily with no leftovers. It evokes a bit of Caribbean or Latin flavor while also just bringing home a big dose of late-summer flavors.

On the side I prepared some simple, cheesey mashed potatoes that are good at all times of the year. And with my healthful way of preparing them, you can afford to eat them without feeling guilt after the meal. Make this entire meal when there is fresh swordfish available and you are looking for something exotic and homey all at the same time.

Difficulty: medium-easy
Time: 40 minutes
Cost: $30.51 (caveat)

Roasted Thai Trout with a Deviled-Egg Salad

Are you a fan of trout? If so, this is the perfect dish for you. The simple but bold flavors provide plenty of pizazz while focusing the meal on the natural taste of freshly cooked trout. Choose your favorite variety or simply the best looking one at the store; all kinds of trout will work in this recipe.

To go along with it, I made a deviled egg salad. I must admit, there is not much you can do about removing cholesterol from eggs and there are a number in here so you'll want to save this as a special treat. Still, the dressing and rest of the salad are quite healthy and eggs have enough redeeming, good qualities as well that splurging on rare occasion is allowed! And who doesn't enjoy some deliciously deviled eggs? Keep in mind that eggs are filling, so a little bit of this salad goes a long way.

Difficulty: easy
Time: 30 minutes
Cost: $16.98 (caveat)

Chipotle Salmon Burgers with Grape-Macadamia-Goat Cheese Salad

In this recipe, I re-fashioned one of my favorites, the basic salmon burger, to give it a southwestern or Mexican twist. The chipotle flavoring paired perfectly with the fresh salmon I used in the burger and was further complemented by other hidden ingredients that were mixed in with the fish. While I am loyal to all homemade salmon burgers, this one will be entered into the rotation to make again.

Along with the salad I made a fresh, summer-y salad complete with grapes and crusted goat cheese balls. I used macadamias to crust my goat cheese, but nearly any nut would work well here so feel free to substitute your favorite. Just make sure it is already in pieces or you will have to sit there banging some nuts until they crack into bits for easy coating.

Time: 30 minutes
Difficulty: easy
Cost: $23.85 (caveat)

Citrus-Pepper Shrimp Scampi with Fresh Caprese Salad

Yummmmmm! Seriously. When I was cooking this scampi, I was worried. I am a big fan of flavors and sauce and this dish seemed so light and simple and basic. I wasn't sure what to expect, but I decided to avoid over-burdening the orzo and see how the dish tasted in the end. After all, it's always easier to add than to subtract! But wow, am I glad that I did not mess with the simplicity. This meal was delicious. The flavors, while appearing to be delicate, were actually far from subtle and melded perfectly with the taste of fresh shrimp and al dente orzo. Amazing.

To go with the pasta, I prepared a traditional caprese salad. As always, capreses depend on the ingredients. If you have freshly picked summer tomatoes and bold and creamy buffalo mozzarella, then there is really no way to go wrong with this salad. But make sure you have great ingredients. The simplicity means this dish depends heavily on the best ingredients so don't skimp. Pull out the fancy olive oil for this dish!

Difficulty: Easy
Time: 25 minutes
Cost: $29.87 (caveat)

Shrimp and Rice Stuffed Tomatoes with Peach-Raspberry Soup

This soup could be a dessert on its own. It's also the epitome of summer - light and refreshing, full of flavor as it cools your mouth. Have I convinced you yet? Pick up some peaches and raspberries at your local farmer's market to enjoy fresh produce that is also environmentally friendly (local!)

As the main course, I made shrimp and rice stuffed tomatoes that had the perfect blend of tender rice, juicy tomatoes, plump shrimp, and ever-delicious cheese. The meal was filling without leaving you too full and made for excellent leftovers for lunch the next couple of days.

Time: 1 hr 45 min
Difficulty: easy-medium
Cost: $18.94 (caveat)

Squash-Crusted Pizza with Roasted Garlic, Mushrooms, and Sundried Tomatoes

Everyone loves pizza, but no matter how many vegetables you may pile on top, you still have a crust to contend with. You can make it whole wheat, roll it a little thinner, or try other variations to remove excess carbohydrates but at the end of the day it's still bread (and delicious.) That is, until now. This pizza is actually made of a SQUASH crust. It's not quite as firm as a traditional crust, and it's not completely healthy since it includes cheese (and a little flour still) but it adds both an exciting texture and taste while still reducing the carbs.

I used a mishmash of vegetables as my topping, which I will detail below. However, this can go with nearly anything. Use a tomato sauce if you prefer, or better yet, spread a layer of my healthy yet creamy spinach-artichoke dip over the top as a sauce. Put any vegetables on top, or even meats. The possibilities are nearly endless and with each pizza tasting differently this will quickly become a favorite.

Time: 1 hr 45 min (make sure to roast garlic as the pizza bakes to save time)
Difficulty: Medium

Sweet Crusted Bluefish with Corn Vinaigrette and Apple Cheddar Beer Bread

I love bluefish. Have I said that before? This time I tried it with a sweet crust cooked right onto the fish (think brown sugar, among other things) with a tart corn vinaigrette drizzled over the top to cut the sweetness for a tantalizing combination. It made for a very different way to prepare bluefish than I have tried before and one I'm very likely to repeat.

To go with the bluefish I cooked an apple cheddar beer bread - a twist on one of my favorite types of bread. It was warm and delicious with a perfect blend of fruit and cheese as an aftertaste. I also whipped up a succotash. Check out my past recipe for a general idea of how to make a succotash. This one, however, was slightly different. It included mushrooms, fresh corn off the cob, cherry tomatoes, cannellini beans, and black pepper. Cilantro would be a good addition as well if you have some of the herb fresh on hand.

Time: 1 hr 20 min
Difficulty: medium
Cost: $21.07

Spiced Cornmeal Crusted Catfish with a Zephyr Squash Casserole

Haven't heard of Zephyr Squash? No worries - I hadn't either until a few weeks ago. A new farmer's market started in the square right outside of my building and I love it. Not only is it full of fresh fruits and vegetables that taste lovely (along with cheeses, breads, and gelato) but they have interesting varieties of vegetables as well. For instance, instead of just yellow summer squash and zucchini I learned about at least four other kinds. And this recipe tackles one of them - the Zephyr Squash.

Zephyr Squash is similar in taste to summer squash or zucchini, but is far prettier. You can see a picture here, but it has a green bottom and a yellow top. And who doesn't enjoy a two-toned squash? They have a light, sweet-ish flavor that I very much enjoyed.

Time: 45 minutes
Difficulty: easy
Cost: $11.61 (see caveat)

Arctic Char over Arugula with Tomato Vinaigrette

The caveat here is that I really, really love tomatoes. I love them. I love them in all forms and in everything I eat. Large tomatoes, plum tomatoes, vine tomatoes, cherry tomatoes, heirloom tomatoes, yellow tomatoes... in a dish or plain. I love them. And this dish strongly incorporates this confusing fruit/vegetable. However, this is even for you non-tomato lovers. If you hate tomatoes, you might be out of luck, but just think they're okay? That's fine! I served this to two people who are fairly neutral on tomatoes and the focus group says its delicious. Every tomato was eaten - which is sad since I didn't get to eat the tomato leftovers.

I paired this meal with one of my favorites - roasted cajun fingerling potatoes. Please note that those are included in the cost below!

Time: 30 minutes
Difficulty: medium
Cost: $21.15

Cost Caveats

I just wanted to list out the things to keep in mind as you glance at my costs that will now be included in most posts going forward!

1) This only includes new ingredients I must purchase. This means that typically spices and baking basics (think flour, sugar, vanilla, cornmeal, etc.) are already included because I keep my kitchen full of those.
2) This also means some "staples" will not be included. For instance, rice. I buy large portions of rice at once and only use a cup or so at a time, making the bags last a long time. I do not include this in my cost, but also believe it would not add much since just a fraction of a container is used each time.
3) All costs are based on meals for TWO people, but I will note when the portions came out much too large or much too small (which is rare for my kitchen.) Please adjust the cost accordingly if you are cooking for a different number.
4) I purchase all of my meats, seafood, and vegetables from Whole Foods. I only purchase sustainable seafood and grass-fed free-range meat (a standard for Whole Foods.) This means these are at the high-end of a cost for a meal but I believe you achieve the best results with the best ingredients. However, clearly you can spend less by going to a non-gourmet supermarket.
5) Costs are by the meal. So the cost includes the entree as well as the side dishes. You'll have to estimate on your own to determine what just a piece of this meal would be.

Shrimp, Mango, Vegetable Rice Salad with Lemon Broccoli

This meal was full of as many veggies as were possible to squeeze in but left you feeling full of carbs (rice) and protein (shrimp) which I find to be quite the nice little trick. This refreshing and light, summer-y meal was different and delicious. I especially enjoyed the enticing colors as I put on the finishing touches.

But I must admit, I'm also excited for this post for another reason. Today we debut the cost line along with the time and difficulty ratings at the top of each post. I started tracking how much each meal I cook costs, adding up the ingredients at Whole Foods and the local supermarket (as well as the occasional farmer's market.) Please tell me in the comments what you think of this new feature!

A few things to know about the costs:
1) This only includes new ingredients I must purchase. This means that typically spices and baking basics (think flour, sugar, vanilla, cornmeal, etc.) are already included because I keep my kitchen full of those.
2) This also means some "staples" will not be included. For instance, rice. I buy large portions of rice at once and only use a cup or so at a time, making the bags last a long time. I do not include this in my cost, but also believe it would not add much since just a fraction of a container is used each time.
3) All costs are based on meals for TWO people, but I will note when the portions came out much too large or much too small (which is rare for my kitchen.) Please adjust the cost accordingly if you are cooking for a different number.
4) I purchase all of my meats, seafood, and vegetables from Whole Foods. I only purchase sustainable seafood and grass-fed free-range meat (a standard for Whole Foods.) This means these are at the high-end of a cost for a meal but I believe you achieve the best results with the best ingredients. However, clearly you can spend less by going to a non-gourmet supermarket.
5) Costs are by the meal. So the cost below includes the shrimp rice salad as well as the broccoli. You'll have to estimate on your own to determine what just a piece of this meal would be.

And so let's go!

Time: 1 hr 15 minutes
Difficulty: easy
Cost: $24.84, but enough for at least 4 people

Crunchy Pink Peppercorn Crusted Mahimahi with Vegetable Kebabs with Tzatziki

The tropical and middle eastern came together in this dish! I tracked down pink peppercorns to make a brightly colored (and flavored) Mahi that is paired with a tropical salsa. Perfect for the summer! This was paired with some freshly grilled vegetable kebabs served with a homemade and healthy classic tzatziki sauce. Middle eastern meets the tropics and it works out quite well.

Finally, I roasted some red potatoes to go along with the rest of the meal. A light cajun spice provided their flavor, but the tzatziki cooled down any mouths that had a touch too much cajun. To round it out, pair this meal with a crisp white wine that complements the salsa and vegetables.

Time: 2 hours
Difficulty: easy

Crunchy Pink Peppercorn Crusted MahiMahi
Time: 25 minutes

Roasted Vegetable Frittata

Tonight was about utilizing leftover vegetables in a new and interesting way. I decided to delve into frittatas for the first time, and after taking a bite quickly decided that this would certainly become a staple of my kitchen. My boyfriend, hesitant that an egg dish could possibly constitute an entree, quickly became a convert.

I had leftover stir-fried veggies from a previous meal, but feel free to cook them up just for this as well. You can put nearly any vegetable (or many meats) into this dish, so it is a great meal as the week comes to a close and you want to make sure that nothing goes bad.

Worried about the health? The cholesterol? As you'll see below, I trimmed down the fat, cholesterol, and calories with some egg substitute and low-fat cheese. Yet I still used a few real eggs to make sure that the frittata tasted as delicious as possible.

Time: 35 min
Difficulty: easy

Roasted Vegetable Frittata
Ingredients:
3 eggs
3 equivalent egg beaters (probably 3/4 c)
1 c. shredded cheese (low fat)
1.5 tsp black pepper
1 tsp basil
1/2 tsp Thyme
1/2 tsp salt
1 cup roasted vegetables of your choice
1.5 tbsps vegetable oil

As you will see, this recipe is open to many variations, but that's what makes it so terrific. If you already have roasted vegetables, start by raiding your fridge and finding them. If not, we must cook them!

Slice into bite-sized pieces whatever vegetables you would like to include. I used onion, yellow squash, zucchini, and mushroom. However, tomatoes, caramelized onions, eggplant, spinach, bell pepper, broccoli, and potato would all be good additions as well.

Heat a pan over medium to medium high heat on your stove and add about 1/2 tsp of olive oil. When the oil is heated add your vegetables to the pan. Stir frequently to keep them from burning and to make sure they cook evenly. Stir and cook for 5-10 minutes depending on what type of vegetables you are using. When they are cooked through and soft, remove them from the stove and dump them from the pan onto a plate to cool. Let the vegetables cool a little.

Once your vegetables are assembled, preheat your oven to 350 degrees. Now, a typical frittata is prepared by cooking the egg on the stove until it is just about set and then broiling it. However, to do this you need a dish that can go on the stove AND in the oven. If you are like me, you have nice teflon plans with black handles that do not get hot. But that means they are most likely made of plastic and cannot go in the oven. So this recipe is adapted and prepared in an ethnically Moroccan way to get around this barrier and provide a delightful taste.

As your oven preheats, get your eggs ready. Beat 3 eggs until just combined in a large bowl. Add the equivalent of 3 egg beaters. Usually, 1/4 cup of egg beater is equivalent to one egg but check the container to make sure.

Shred 1 cup of cheese of your choice and add that. I used low-fat mozzarella, but any kind will work. Add the pepper, basil, Thyme, and salt. Mix well.

By now the oven should be hot. Take an 8x8 or 9x9 glass baking dish and pour the vegetable oil into it. Tilt the dish back and forth to make sure it is well coated. Place the oiled dish in the oven and leave it there for 15 minutes. You want the oil to be very, very hot for the next step with it.

As the oil heats, finish letting your vegetables cool enough to touch. Add them to the egg mixture. Mix well.

(Read through the next steps to make sure you understand. You will want to move very quickly without having to keep checking this recipe!)

After the oil has heated in the dish for fifteen minutes, carefully remove the baking dish from the oven, being careful not to burn yourself by splashing the oil. Immediately pour the egg mixture (with the vegetables in it) into the dish. The egg should start sizzling and cooking immediately; the hot oil makes sure the egg instantly sears on the outside and starts to cook as soon as it is poured in. Right away, return the pan to the oven.

Bake for 12-14 minutes or until the egg is set. The time will vary based on the egg/egg beater combination you used and the size of the dish, so check by lightly shaking the dish. If the egg swirls around, it's not ready.

When the egg is just about set, turn your oven to a high broil. Broil for 3 minutes or just until the top is lightly browned. Remove from the oven, cool for a couple minutes, and bite into this delectable dish.

Tropical Mango-Kiwi Salmon with Squash Gratin and Peach-Raspberry Crisp

Considering the heat wave right now, tropical food just seems appropriate. That's right - today is 102 degrees outside and anything cold and refreshing sounds absolutely amazing. So pick up some mango, kiwi, and Salmon on the way home and whip up a meal that truly cements the feeling that you're standing in the middle of the tropics. Oh, and you might want to take some water with you as you walk to and from the grocery store even if it is just half a block away.

With the Salmon I served a squash and sweet potato gratin, flavored with some freshly grated Port Salut cheese which is one of my favorites. And to round out the meal we had a Peach and Raspberry Crisp. It's both healthy and delicious, satisfying your sweet tooth without packing on the calories. Use fresh fruit from your local farmer's market and you'll feel even better about it!

Time: 1 hr 15 min
Difficulty: medium

Squash Gratin
Time: 45 minutes

Ingredients:
2.5 cups yellow squash
2.5 cups sweet potato, sliced
3/4 c. 1% milk
1/3 c. vegetable broth, no salt added
2 tbsp flour
1 tsp black pepper
3/4 c. freshly shredded Port Salut
1/4 c. panko

Get your oven preheating to 400 degrees. As it heats, wash your squash and slice them lengthwise in half. Put them in microwaveable dish and sprinkle with a couple teaspoons of water. Microwave for 3-5 minutes, testing after 3 minutes to see if they are tender. Stop when they are tender. Let them cool to the touch and slice them.

Wash and slice the sweet potatoes. I prefer to keep the skin on (so much nutrition in the skin!) but you can remove it if your prefer. Put the potatoes in a pot and cover with water. Bring to a boil, then reduce the heat and let them simmer for about 10 minutes or until they are tender. Drain the potatoes.

Grease a 9x9 glass baking dish with cooking spray and mix the squash and sweet potatoes together in the pan.

Pour the milk in a pan and turn it to medium high heat. Add the broth and pepper and whisk. Add the flour and whisk. Keep whisking but let it cook for 4-5 minutes or until it just starts to thicken and little bubbles form at the edge. Add the shredded cheese and keep whisking, stirring just until the cheese is melted. Immediately remove it from the heat and pour the cheese mixture evenly over the vegetables in the baking dish.

Sprinkle the panko over the top of the mixture and bake for 20 minutes.

Tropical Mango-Kiwi Salmon
Time: 30 minutes

Ingredients:
1 lb Salmon (sustainable varieties only!)
1 tbsp honey
2 tsp soy sauce, low-salt
1 tsp olive oil
1/2 tsp black pepper
3/4 c. diced mango
1/2 c. diced kiwi
1/4 c. chopped cilantro
1/4 c. freshly squeezed orange juice
1 tsp olive oil (again)

(this recipe is based upon a similar one from Cooking Light)

Place the salmon in a large plastic bag. Mix together the honey, soy sauce, olive oil, and black pepper until well combined. Pour the mixture into the bag with the salmon and shake well to coat the Salmon. Set the bag aside and let it marinate for 15 minutes, turning halfway through.

While the fish is marinating, peel, chop, and combine the mango, kiwi, cilantro, and orange juice in a bowl. Toss well and set aside.

Heat a grill pan over medium high heat. Let it heat for a couple minutes and then add the olive oil. Let this heat for another couple minutes. Remove the Salmon from the bag and place on the grill pan. Cook for 5-6 minutes and then flip. Cook for another 5-6 minutes. When the fish is done flip it back over so the skin side is down and pour the salsa over the fish. Immediately remove from the heat and enjoy.

Peach-Raspberry Crisp

Time: 1 hr 15 min

Ingredients:
1/2 c. flour
1/4 c. brown sugar
1/4 c. sugar
3 tbsp. butter, chilled and then cut into small pieces
6 cups sliced peaches
2 tsp. lemon juice
1 cup raspberries
1 tbsp. sugar
1 tbsp. cornstarch
1 tbsp. raspberry jam, melted

(this recipe is based upon a similar one from Cooking Light)

Get your oven preheating to 375 degrees. Combine the flour, brown sugar, and white sugar in a bowl. Mix well. Add the little pieces of butter and use two knives to cut the butter into the flour mixture. It should resemble coarse meal by the end.

Toss the peaches with the lemon juice in a large bowl. (Lemon juice will help to keep your fruit from browning once it is cut.) Add the raspberries, 1 tbsp sugar, and 1 tbsp cornstarch. Toss lightly to avoid crushing the raspberries.

Grease an 8x8 glass baking dish with cooking spray and pour the fruit mixture into the dish. Drizzle your melted jam evenly over the fruit. Sprinkle the flour-sugar mixture evenly over the fruit and jam.

Bake for 45 minutes. The top should be browned when it's done. Enjoy as is or serve it with creamy ice cream for a special treat!

Potato Crusted Haddock with a Southwestern Salad with a Cilantro Lime Vinaigrette

Potatoes - yumm! Haddock - yumm! Salad chock full of veggies - yumm! That's right, this meal makes me happy. It's a generally simple meal but adds just enough excitement to make it stick out. Haddock is a generally plain and simple fish, but crusting it with garlic mashed potatoes adds an interesting flavor and the contrasting textures work out very well.

Then to add color and excitement we have a southwestern salad that could nearly stand on its own as a meal. It has beans, veggies, chips, and lettuce all at once. Make a big salad (oh, Elaine) and then take the leftovers to work for a healthy, yet delicious and filling, lunch for the week.

Time: 45 minutes
Difficulty: medium-easy

Potato Crusted Haddock
Time: 45 minutes

Ingredients:
2 lbs potatoes
1/2 tsp salt
1 tsp black pepper
1.5 tbsp butter
1/2 c skim or 1% milk
1 lb Haddock
1/2 tsp olive oil
4 garlic cloves, minced
2 tbsp Parmesan cheese, grated

Wash your potatoes and cut them into chunks that are 1-1.5 inch cubes. I prefer to wash the potatoes well but leave the skin on (for nutrition as well as taste) but if you strongly prefer you could peel them as well.

Place the potatoes in a large pot and cover with water. Bring to a boil then reduce the heat and let the potatoes simmer for 15 minutes. Drain well and then return the potatoes to the pan and keep the pan on low heat.

Also at this point get your oven preheating to 450 degrees.

Mash the potatoes with a masher. Add the salt and pepper and continue to stir well. Slowly add the 1.5 tbsp butter (it works best if it is already at room temperature) and the milk. Mix and mash until they have the consistency of mashed potatoes.

Grease a glass baking dish or baking sheet with cooking spray. Place the Haddock fillets on the dish and drizzle with the olive oil. Spread the minced garlic evenly over all of the fillets so they have a nice garlic topping. Finally, use a large spoon to crust each fillet with the potatoes. If you have extra that's okay, but make sure they have a very generous crusting on top.

Sprinkle the Parmesan cheese evenly over all of the fillets, on top of the potato mixture. Use a spoon to lightly tamp down the cheese into the potato mixture so it won't burn on top by itself.

Bake the fillets for 8-10 minutes or until nearly done. Then broil for 2-3 minutes. The potato crust should be crispy and lightly browned on top.

Southwestern Salad with Cilantro Lime Vinaigrette
Time: 20 minutes

This salad is good on its own, but the dressing truly makes it terrific. The cilantro lime vinaigrette is light, tangy, and refreshing. Even if you're not into southwestern salads make this for any other salad to spice it up!

Ingredients:
1/4 c. fresh lime juice
1 tbsp sugar
3 tbsp rice wine vinegar
2 tbsp olive oil
1 tbsp fresh cilantro, diced
2 garlic cloves, minced
1.5 tbsp shallot, minced
1/4 tsp salt
1/4 tsp black pepper

2 corn on the cob
1 bag romaine lettuce
1/2 c. green onions, diced
1/4 c. fresh cilantro, roughly chopped
1 can black beans
2 large tomatoes, cut into bite-sized wedges
1 dozen blue corn tortilla chips

Put the lime juice, sugar, wine vinegar, olive oil, 1 tbsp fresh cilantro, garlic cloves, shallot, salt, and black pepper in a bowl. Whisk well until all of the ingredients are well blended. This will be your dressing, but for now set it to the side. (This is all of the ingredients above the space.)

Shuck the corn as your grill heats up. Grill the corn for 10-12 minutes or until charred. Let it cool until you can touch it and slice off the kernels.

Place the romaine in a large bowl and add the corn, onions, 1/4 c. cilantro, and tomatoes. Drain and rinse the beans, then drain them again. Add the beans to the romaine bowl. Toss well.

Drizzle the salad dressing over the entire salad and toss again to make sure the dressing is distributed evenly. Do not use all of it if it turns out to be too much.

Once the salad is tossed and ready to be eaten place the blue corn tortilla chips around the edges to make a "bowl" type look.