Author: cathysmaha

I am a country girl, born and raised on a farm in Central Iowa. I am the youngest of three children by 9 and 14 years….I was the OOPS! Being younger had its advantages in that I was an Aunt at age 7 and grew up with my niece and nephews. My Father died from a farm injury when I was 12, which forever changed my life and strengthened my bond with my Mother. I tagged along with my Mother to visit older people in our community and learned about their lives in the early 1900s, enjoying the many wonderful traditional foods and family stories. I graduated from a class of 25, which gave me the advantage of being involved in sports and clubs that would not have been possible in a large High School. At that time, Home Ec was still an elective and I loved the cooking lessons (not so hot on the sewing classes). While at the University of Northern Iowa, I began to collect and read cookbooks. Perhaps it was the absence of Mom’s home cooking that drew me to dream about cooking (and eating) wonderful food. After college I moved to St. Joseph, MO and then to Scottsdale, AZ and began to experiment with traditional recipes and discovering those of my own. It was such an adventure to discover new dishes and restaurants in historic St. Joseph, Kansas City, then Scottsdale, Phoenix, San Diego…and the list goes on. In the early ‘80s, I moved to Denver, got married, started my telecommunications sales career and discovered the fabulous restaurants in Denver and Aspen. My career took me to cities never before experienced and the seafood in San Francisco, Cajun fare in New Orleans, Tex-Mex in Dallas, Italian in New Jersey, etc. are experiences I will cherish. In 1986 our first daughter, Megan, was born and then Sarah in 1988. Instead of indulging in dinners out, we were cooking more at home and seeking ways to have good meals with limited time. Dinners went from adult gourmet to more kid friendly meals. Megan’s tastes were more basic while Sarah adopted a gourmet palate at an early age. At age 6 her favorite meal was steamed artichokes and crab legs with drawn butter…still her favorite. Megan’s tastes expanded rapidly when she went to college and started cooking for her roommates and now loves to whip up gourmet dishes. I am blessed to have many gal pals that also share my passion for good food. I love to try new restaurants and look forward to the ‘pot luck’ feasts at our book club meetings and other gatherings. It isn’t just the good food that brings us to together, but the great love and admiration we all have for each other. We are addicted foodies…but we try to remember our 12-step foodie program is needed. God grant me the serenity to only eat the food that I LOVE, the courage to walk away from junk food, and the wisdom to recognize the difference. Oh YEAH!
Asian Dishes · Fish

Air Fryer Salmon Bites with Honey Chili Crunch

cathysmahaLeave a comment

Air Fryer Salmon Bites with this yummy Honey Chili Crunch is amazing. It didn’t take long to put together and I still think about how flavorful this was. I had precooked brown rice on hand, which sped up the process. The sauce for the salmon is delicious, resulting in a crispy coating on the cooked salmon bites. If you like salmon and chili crunch, this is a must try.

Air Fryer Salmon Bites with Honey Chili Crunch

INGREDIENTS:
  • Salmon:
    • 3 tablespoons chili crunch
    • 2 tablespoons honey
    • 1 tablespoon rice vinegar
    • 1 teaspoon sesame oil
    • 1 teaspoon sea salt
    • 1.5 pounds raw salmon deboned and skin removed
    • 1.5 tablespoons avocado oil
  • Edamame:
    • 4 cups shelled raw edamame
    • 8-10 green onions, sliced diagonally
    • 3 teaspoons sesame oil
    • 1.5 tablespoons rice vinegar
    • 1 teaspoon sea salt
    • 3 teaspoons black or white sesame seeds
    • squeeze of fresh lime juice
  • Other ingreients:
    • 2 large avocados, cubed or quartered
    • 1/4 cup chopped fresh cilantro
    • 4 cups cooked rice
DIRECTIONS:
  1. Preheat the air fryer to 400 degrees Fahrenheit.
  2. Add the chili crunch, honey, rice vinegar, sesame oil, and salt to a large bowl and whisk the ingredients together.
  3. Next, slice the salmon into 1-1.5 inch cubes and transfer them to the bowl. Toss the salmon with the sauce until coated.
  4. Oil the bottom of the air fryer and transfer the salmon into the air fryer. Do not layer the salmon. If the air fryer is not large enough to fit all of the salmon, cook the salmon in batches. Drizzle 1.5 tablespoons of avocado oil over the salmon.
  5. Cook the salmon for 6-8 minutes or until the outside of the salmon starts to brown and the internal temperature reaches 145 degrees Farhrenheit.
  6. While the salmon is cooking, add the edamame, green onions, sesame oil, rice vinegar, salt, sesame seeds, and lime juice to a bowl and mix. Set aside.
  7. Remove the salmon from the air fryer and set aside.
  8. Assemble the bowls. Serve the salmon and edamame over white rice and top with avocado, fresh cilantro, and extra chili crunch if you’re feeling sassy.

Recipe from funfitfoodies

Breads · Health

Healthy Breakfast Bars

cathysmahaLeave a comment

Breakfast bars are a great substitute for a quick granola bar breakfast or snack. Often, granola bars are too sweet and I am looking for breakfast with more protein. This recipe is loaded with protein and tastes great. I made a full recipe and froze half to enjoy later.

Healthy Breakfast Bars

INGREDIENTS:
  • 1 ½ cups mashed Banana – equivalent to 3 large ripe bananas
  • 1 can canned Chickpeas – drained, rinsed (note 1) (15 ounce can/425g)
  • ¾ cup Peanut Butter – (note 2)
  • 2 teaspoons Vanilla Extract
  • 2 ¾ cups Old-Fashioned Rolled Oats – (note 3)
  • 2 tablespoons Chia Seeds – (note 4)
  • ½ cup Dark Chocolate Chips – (note 5)
  • ½ cup Pumpkin Seeds – (note 6)
  • ½ cup Almonds – (note 7)
DIRECTIONS:
  1. Preheat the oven to 350°F (180°C). Line a 9-inch square pan with parchment paper, making sure some pieces of parchment paper hang on the side to easily remove the bar from the pan later. Slightly oil the pan with cooking spray. Set aside.
  2. Open the can of chickpea, drain it over a sieve, give a quick rinse and place in a large bowl.
  3. Use a potato masher to mash the chickpeas into tiny pieces – you can also add them in a food processor and pulse a few times to break them apart. Set aside.
  4. Mash the ripe bananas, pack in measuring cups to get exactly 1 1/2 cups.
  5. Place the mashed bananas in a very large mixing bowl, add crushed chickpeas, peanut butter, oats, chia seeds, pumpkin seeds, chopped almonds, and chocolate chips.
  6. Stir the ingredients very well, pressing them together to form a sticky, thick batter.
  7. Pour on the prepared baking pan, press evenly, and sprinkle extra chocolate chips on top for extra sweetness, if desired.
  8. Bake the oat bars for 30-40 minutes at 350°F (180°C) until dry and golden on top and set.
  9. Let the pan cool down for 15 minutes, then lift the overhanging pieces of parchment paper to release the oats onto a cooling rack.
  10. Let it cool down completely for 1 hour before slicing into 12 bars.
  11. Slice and serve on a plate for breakfast with mixed berries, a dollop of your favorite yogurt, or eat plain.
Notes

Note 1: equivalent to 1 1/4 cup of cooked chickpeas. You won’t taste them in the bar. They feel like moist pieces that go very well with the nuts and banana.

Note 2: Make sure you are using natural peanut butter with no added oil and no added sugar. You can make the recipe nut-free using sunflower seed butter or tahini. The recipe works with almond butter or cashew butter as well.

Note 3: Use gluten-free certified rolled oats if needed.

Note 4: Chia seeds act as a binder in the bar. You can remove them. But you can swap for 3 tablespoons of flaxmeal.

Note 5: The bars have no added sugar. The chocolate chips add sweetness to the bars. You can swap for dried fruits like dried cranberries, raisins, or finely chopped Medjool dates.

Note 6: The seeds add protein. You can swap hemp seeds for even more protein, or leave them out if you don’t want seeds in your bars.

Note 7: Almonds are for crunch and flavor, swap for any finely chopped nuts like walnuts, pecans, or leave out if preferred. 

Storage: You can store the bars in the fridge in an airtight container for up to 5 days. You can freeze them in Ziploc bags and thaw in the fridge the day before.

Recipe from theconsciousplantkitchen

Appetizers · Vegan · Vegetables · Vegetarian

Eggplant Puttanesca with or without Spaghetti Squash

cathysmahaLeave a comment

My good friend, Jan, shared this recipe with me. We are both eggplant lovers and this sounded delicious. The Eggplant Puttanesca over Spaghetti Squash (or pasta) is good BUT I decided to try it on a cracker, and it was amazing, much like Bruschetta. I didn’t have a crusty white bread to eat with it, but I would highly recommend eating it that way.

Eggplant Puttanesca with or without Spaghetti Squash

INGREDIENTS:
  • 3 lb Spaghetti Squash- ( or sub pasta noodles)
  • 4 tablespoons olive oil- divided
  • 1 medium eggplant – cut into a small dice ( 4 cups)
  • 1 red onion- diced
  • 4-6 cloves garlic- rough chopped
  • 1 red bell pepper- diced
  • 14 ounce can crushed or diced tomatoes
  • 1 tablespoon dry Italian herbs (or sub oregano and thyme)
  • 1 teaspoon kosher salt
  • 1/4 teaspoon red chili flakes, more to taste
  • splash red wine
  • 2 tablespoons capers, more to taste, plus a splash of the brine
  • 3 tablespoons slice olives ( like green or kalamata)
  • Garnish: fresh Italian parsley, grated Romano or Parmesan cheese, or a drizzle olive oil
DIRECTIONS:
  1. Preheat oven to 425F
  2. Cut squash in half widthwise, place open side down, on a parchment-lined baking sheet in the oven and roast for 30- 40 minutes (depending on size) or until knife tender. Turn on their sides, allowing steam to escape, continue roasting 5-10 minutes, so they dry out a bit.
  3. While the squash is roasting make the Eggplant Puttanesca sauce.
  4. In a large heavy bottom skillet or dutch oven, heat 3 tablespoons oil over med-high heat. Add diced onion and eggplant, and saute, stirring often for 4-5 minutes. Add garlic and red bell pepper, turn heat down to medium and continue cooking until eggplant is tender, about 10-12 more minutes, stirring occasionally.
  5. Add crushed tomatoes, a generous splash of wine, chili flakes, salt, pepper, Italian herbs, and simmer on low heat 5-10 more minutes. Add capers and olives.
  6. Taste, adjust salt, spice level and add more capers or olives to taste. Sometimes I’ll add a little splash of the caper or olive brine, to bump up the flavor.
  7. When spaghetti squash is tender, scoop the seeds out- then scoop out spaghetti squash strands into a bowl, and fluff and toss well with salt, pepper and 1 tablespoon olive oil.
  8.  Divide among bowls and top with the eggplant puttanesca. Sprinkle with fresh Italian parsley and grated cheese (optional) or drizzle olive oil.
  9. Alternatively, you can serve this right out of the spaghetti squash shell (making sure to season the squash, mixing with a fork before topping with the puttanesca.

Recipe from FeastingatHome

Casseroles · Poultry · Skinny · Vegetables

Green Bean Casseroles (High Protein)

cathysmahaLeave a comment

Daughter Megan shared this recipe, as well as a serving to try. It was definitely a good comfort food and helpful for lunch planning for the week. You could easily make this from a rotisserie chicken or leftover turkey.

Green Bean Casseroles (High Protein)

INGREDIENTS:
  • 3 cans cut green beans, drained
  • 25 ounces cooked turkey breast, diced
  • 2 tablespoons butter
  • 4 ounces mushrooms, diced
  • 2 tablespoons all purpose flour
  • 1 1/2 cups beef broth
  • 1/3 cup light sour cream
  • 3/4 cup 2% milk
  • 1/2 tablespoon pepper
  • 1 teaspoon garlic powder
  • 1 cup crispy fried onions, 56g
  • 2 ounces Parmesan cheese
DIRECTIONS:
  1. Preheat the oven to 350 degrees and arrange 5 oven safe containers on a cookie sheet.
  2. Divide the green beans and turkey evenly amongst the 5 bowls.
  3. In a sauce pan over medium high heat melt the butter. Add the mushrooms and saute 5-7 minutes.
  4. Whisk in the flour (it will be clumpy) and slowly stir in the broth. Add about 1/4 cup of broth at a time and let it heat up before adding more.
  5. Simmer 5-10 minutes until it begins to reduce. Remove from heat and add the milk and sour cream. Return to heat and simmer another 5-10 minutes until nice and thick. Season with salt, pepper, and garlic powder.
  6. Stir in half the cheese and fried onions. Evenly distribute into the 5 containers, pouring over the turkey and green beans. Each cup gets about 1/2 cup.
  7. Mix bowls up well if you prefer. Cover with remaining cheese and onions. Bake for 35 minutes or until they start to bubble and the tops get crispy.
  8. Let cool before covering with lids and placing in the refrigerator. Reheat in the microwave 2-3 minutes.

Recipe from StayFitMom

Pastas

Shells with Peas, Corn, Bacon & Pecorino

cathysmahaLeave a comment

This Shells recipe is so easy and delicious! I was skeptical it would be tasty because it didn’t have a sauce. I was wrong. It is light, tasty and so simple. I shared some of this with my daughter and son-in-law and they loved it! This will definitely be a regular in our meal rotation. The leftovers were equally delicious with a light heat in the microwave (1 minute).

Shells with Peas, Corn, Bacon & Pecorino

INGREDIENTS:
  • 1 pound pasta of your choice
  • 1 tablespoon butter
  • 1/2-pound good quality bacon (omit if you’d like this to be vegetarian)
  • 3 tablespoons olive oil
  • ½ medium red onion, finely chopped
  • 2 cups fresh green peas (frozen work if you don’t feel like shucking and shelling)
  • 4 large ears corn with kernels cut off (I cooked the corn first)
  • ½ cup shredded pecorino cheese, plus more for serving
  • 4-5 leaves basil, minced
  • Kosher salt and freshly ground pepper to taste
DIRECTIONS:
  1. Cook pasta according to package directions. Drain and toss with butter. 
  2. In the same pot, add bacon and 2 tablespoons olive oil one to two minutes, until fat has rendered. Remove bacon, chop into pieces and set aside. Drain off bacon fat. Add 1 tablespoon olive oil. Add onions and cook until softened, about 2 minutes.
  3. Add peas and corn and saute until cooked through, about 2 minutes.
  4. Add pasta back to the pot with the vegetables, Pecorino, basil, salt and pepper, and toss to combine. Optional: I added a dash of chicken broth at the end.
  5. Serve topped with more pecorino and a drizzle of olive oil.

Recipe adapted from Dinneralovestory

Breakfast

Zucchini Corn & Feta Crustless Quiche

cathysmahaLeave a comment

What a delicious quiche and a great way to use that extra zucchini from the garden. I have never made a quiche that used cornmeal or yogurt but, wow, is it delicious! I served it with a salad and shared with the family and they loved it! The leftovers were heated slightly in the microwave, and I served it with my homemade tomato salsa. YUM!

I will play with this recipe using different vegetables, but this one is a winner!

Zucchini Corn & Feta Crustless Quiche

INGREDIENTS:
  • 2 zucchini, thinly sliced medium sized
  • 1 ear fresh corn, kernels removed
  • 3-4 garlic cloves, minced
  • 1 onion, diced
  • 2 tbsp olive oil
  • 1 tsp salt
  • 1/2 tsp black pepper
  • 3 eggs large
  • 1 cup plain Greek yogurt
  • 1/2 cup heavy cream
  • 1 cup feta cheese, crumbled
  • 2 tbsp fresh dill, chopped
  • 2 tbsp fresh parsley, chopped
  • 1/3 cup cornmeal + 2 tbsp for the baking dish
  • pinch of red pepper flakes, optional
  • 1 tbsp butter or oil to grease the pan
DIRECTIONS:
  1. Preheat the oven to 350F degrees. Butter a baking dish. Sprinkle the 2 tbsp of cornmeal into the baking dish making sure the bottom and sides are coated. Shake out the excess.
  2. Heat a large deep skillet over medium heat with the olive oil. Add the onions and garlic and allow them to cook until the onions are translucent.
  3. Add the corn and zucchini and season with salt, pepper, and red pepper flakes if using. Let them cook until soft and tender, 5-10 minutes.
  4. Remove from the heat and set aside.
  5. Add the eggs, yogurt, cornmeal, and heavy cream to a bowl and whisk together.
  6. Stir in the fresh herbs and feta. Check for seasoning.
  7. Spread the zucchini and corn mixture into the bottom of the prepared baking dish. Pour the egg and cheese mixture over the top.
  8. Allow the quiche to bake for 40-45 minutes until golden brown, puffed, and the eggs are set.
  9. Serve with a simple lettuce salad.

Recipe from UncomplicatedChef

Salads · Vegetables

Simply Dressed Cucumber & Mint Salad

cathysmahaLeave a comment

Fresh garden cucumbers, sweet red onion and fresh mint come together for a refreshing cucumber salad for summer. This salad reminded me of a wonderful salad while traveling in the Mediterranean a few years ago. It would be wonderful with a variety of dishes.

Simply Dressed Cucumber & Mint Salad

INGREDIENTS:
  • 1 lb. cucumbers, any variety or varieties you like
  • kosher salt
  • 1 bunch (about 6) scallions, ends trimmed, sliced thinly on the bias, whites and green parts
  • 1 small red onion, thinly sliced
  • 1 small handful mint leaves
  • 1/2 teaspoon crushed red pepper flakes, plus more to taste
  • 3 tablespoons white balsamic vinegar (or other), plus more to taste
  • 1/4 cup extra-virgin olive oil
  • freshly cracked black pepper
  • flaky sea salt, for finishing, optional
DIRECTIONS:
  1. Peel the cucumbers: for visual appeal, peel the skin in alternating stripes. Trim the ends of the cucumbers, halve lengthwise, and scoop out the seeds. Slice the cucumbers into a variety of shapes, or simply slice thinly on the bias to create half moons. Place the cucumbers in a colander and toss with 1 teaspoon kosher salt. Let sit for 30 minutes. After the 30 minutes, blot dry in a tea towel.  
  2. Meanwhile, place the scallions in a bowl and cover with ice water. Let stand 20 minutes. Drain and dry well in a tea towel.
  3. Combine the cucumbers, scallions, red onion, mint, crushed red pepper flakes, vinegar, and a few generous twists of black pepper in a bowl. Toss gently. Taste. Add flaky sea salt to taste. Add pepper, pepper flakes, and vinegar to taste. Once everything tastes, as Joshua McFadden says, “exciting and balanced”, add 1/4 cup extra-virgin olive oil. Toss again. Serve immediately. 

Recipe from Alexandracooks

Salads · Vegetables · Vegetarian

Pesto Zucchini and Corn Pasta Salad

cathysmahaLeave a comment

This pasta (or quinoa) salad with vegetables and pesto is delicious! I decided to use orzo pasta instead of quinoa and also used summer squash and zucchini. It’s an easy salad to put together and pairs well with BBQ or as a main dish. I enjoyed leftovers the next day with a sliced grilled chicken breast on top. While this would be good any time of the year, but it’s especially good on a hot summer’s day.

Pesto Zucchini and Corn Pasta Salad

INGREDIENTS:
  • 1 cup quinoa, rinsed (I used 1 cup orzo)
  • 1 3/4 cups water or broth
  • 1 tablespoon olive oil
  • 2 cloves garlic, chopped
  • 4 cups zucchini (~2 medium sized zucchini), diced (I used yellow squash and zucchini)
  • 1 cup corn, fresh or frozen
  • salt and pepper to taste
  • 1 (15 ounce) can of chickpeas, rinsed and drained (or 1 1/2 cups cooked beans, from 1/2 cup dry)
  • 1/4 cup green onions, sliced
  • 1/4 cup pine nuts, toasted
  • 1/2 cup basil pesto (homemade or store bought)
  • 2 tablespoons lemon juice
DIRECTIONS:
  1. Bring the water and quinoa (or pasta) to a boil, reduce the heat and simmer, covered, until the quinoa is tender and has absorbed the water, about 15 minutes, remove from heat and let sit for 5 minutes, covered.
  2. Meanwhile, heat the oil over medium-high heat, add the garlic, zucchini and corn and cook until tender, about 12 minutes, before removing from heat and seasoning with salt and pepper to taste.
  3. Mix everything and enjoy!

Recipe from ClosetCooking

Salads

Peach and Goat Cheese Salad

cathysmaha1 Comment

YUMMY is the best word I can use to describe this salad. Quinoa salads are a favorite of mine and adding quinoa to this fresh salad add plant-based protein to your meal. The combination of fresh mint, fresh basil along with the dressing is perfect. I enjoyed this salad for 2 days after I originally served it and it was still delicious.

Peach and Goat Cheese Salad

INGREDIENTS:
  • 5 oz. spring mix or arugula
  • 1 cup cooked and cooled quinoa
  • 2 medium peaches, sliced or diced
  • 2 Persian cucumbers (or 1/2 English cucumber), thinly sliced into half moons
  • 1/2 cup roasted, salted almonds, roughly chopped
  • 1/4 cup chopped fresh basil leaves
  • 2 to 3 Tbsp. chopped fresh mint leaves
  • 3 oz. goat cheese, crumbled (sub feta)
  • 3 Tbsp. tahini (Fork-Lore: I used peanut butter)
  • 3 Tbsp. white balsamic vinegar
  • 1/2 tsp. granulated garlic (or garlic powder)
  • Kosher salt and black pepper to taste
DIRECTIONS:
  1. In a large bowl, combine greens, quinoa, peaches, cucumber, almonds, basil, mint, and goat cheese. Season with a pinch of salt and black pepper.
  2. In a glass jar or liquid measuring cup, combine tahini, white balsamic vinegar, and granulated garlic; mix to combine. Add 2 to 3 Tbsp. water to thin out to desired consistency. Season to taste with salt and black pepper. Pour dressing over salad and toss to combine.

Recipe from Dishingouthealth

Salads

Corn, Avocado and Quinoa Salad with Marinated Tomatoes

cathysmahaLeave a comment

Fresh summer salads are the best. Fresh sweet corn, garden tomatoes, quinoa and more go together so well! I added more quinoa that the salad called for but that’s a matter of personal taste.

Corn, Avocado and Quinoa Salad with Marinated Tomatoes

INGREDIENTS:
  • Salad: 
    • 1 cup quinoa, uncooked
    • 4 ears raw sweet corn, kernels cut off the cob
    • 1–2 cups marinated tomatoes (see recipe below)
    • 1 shallot, minced
    • lots of fresh cilantro and chives, minced
    • 1–2 limes, juice and zest
    • 2 tablespoons olive oil
    • 1 teaspoon kosher salt
    • 1/2 cup Cotija cheese (optional)
    • 1–2 avocados, diced
  • Marinated Tomatoes: 
    • 1 pound cherry or grape tomatoes, halved or quartered
    • 1 clove garlic, finely grated
    • 2 tablespoons olive oil
    • 1 tablespoon vinegar or lemon juice
    • 1 tablespoon freshly minced herbs (I like parsley)
    • salt to taste (I use about 1/2 – 3/4 teaspoon kosher salt)
DIRECTIONS:
  1. Cook quinoa according to package directions.
  2. Prepare marinated tomatoes. 
  3. Toss cooled quinoa with corn, tomatoes and juice, shallots, herbs, lime juice and zest, olive oil, and salt.
  4. The mixture will hold up pretty well for a few hours in the fridge (or even for a day or two, if you don’t mind that it will look a little less perky). Wait to toss in your avocado and cheese just before serving for optimal freshness, and if it’s been sitting for a while, give it one more salt / oil / lime juice treatment to wake it all up.
  5. If you’re using regular tomatoes instead of marinated tomatoes, you’ll want to add some fresh grated garlic, salt, and olive oil to compensate for the missing juices!

Recipe from PinchofYum