Rosemary Ranch Chicken

Rosemary Ranch Chicken Kabobs Recipe

Rosemary Ranch Chicken- all phases, serves 5

as adapted from

  • 1/4 cup olive oil

  • 3/4 cup Walden Farms ranch dressing

  • 3 tablespoons Braggs Liquid aminoes

  • 1 tablespoon minced fresh rosemary

  • 2 teaspoons sea salt

  • 1 teaspoon lemon juice

  • 1 teaspoon white vinegar

  • 1/4 teaspoon ground black pepper, or to taste

  • 5 skinless, boneless chicken breast halves – cut into 1 inch cubes


  1. In a medium bowl, stir together the olive oil, ranch dressing, liquid aminoes, rosemary, sea salt, lemon juice, white vinegar, and pepper. Let stand for 5 minutes. Place chicken in the bowl, and stir to coat with the marinade. Cover and refrigerate for 30 minutes.
  2. Preheat the grill for medium-high heat. Thread chicken onto skewers and discard marinade.
  3. Lightly oil the grill grate. Grill skewers for 8 to 12 minutes, or until the chicken is no longer pink in the center, and the juices run clear.

Happy 4th of July!

I like to see a man proud of the place in which he lives.  I like to see a man live so that his place will be proud of him.

~Abraham Lincoln


Sweet Surprise

Sweet Surprise

Your favorite so called “healthy” drinks may be hiding a surprising amount of not so healthy sugar!

Grape Juice- 8oz = 152 calories from sugar

Pink Lemonade- 8oz = 106 calories from sugar

Cranberry Juice- 8oz = 137 calories from sugar

Orange Juice – 8oz = 112 calories from sugar

The American Heart Association recommends consuming no more than 450 calories from sugar a WEEK!

Spicy Grilled Jumbo Shrimp – all phases, serves 4


as adapted from cooking light

  • 2 1/4 pounds unpeeled jumbo shrimp
  • 1 cup Walden Farms Honey Dijon Dressing
  • 1/2 teaspoon crushed red pepper
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon coarsely ground black pepper
  • olive oil cooking spray
  • Lemon wedges


  1. Peel shrimp, leaving the tails intact. Starting at tail end, butterfly each shrimp, cutting to, but not through, underside of shrimp.
  2. Combine shrimp, 8 tablespoons of Honey Dijon dressing, and red pepper in a large zip-top plastic bag. Seal and marinate in refrigerator 15 minutes, turning bag occasionally.
  3. Prepare grill to medium heat.
  4. Remove shrimp from marinade; discard marinade. Sprinkle shrimp evenly with salt and black pepper. Place the shrimp, cut sides down, on grill rack coated with cooking spray; grill 2-3 minutes on each side or until done, basting frequently with the remaining Honey Dijon dressing. Serve shrimp with lemon wedges.

Grilled Zucchini with Sea Salt – all phases, serves 4


Grilled Zucchini with Sea Salt Recipe
as adapted from cooking light

  • 1 1/2 teaspoons extra-virgin olive oil
  • 1/4 teaspoon coarse sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 medium zucchini, cut diagonally into 1/2-inch-thick slices


  1. 1. Preheat grill pan over medium heat. Combine all ingredients in a bowl; toss well to coat. Arrange zucchini in a single layer in pan; grill 4 minutes, turning after 2 minutes.

Broccoli Rabe

Italian Style Broccoli Rabe-all phases serves 2-4 

as adapted from

  • 4 red bell peppers
  • 2 tablespoons olive oil
  • 3 teaspoons vinegar
  • 1 ¼ teaspoons sea salt
  • 1 ¼ teaspoons freshly ground black pepper
  • 2 bunches broccoli rabe, bottom 3 inches of stems removed, leaves and remaining stems chopped into 1-inch pieces
  • 2 tablespoons minced garlic
  • 1 tablespoon Braggs liquid aminoes
  • ½ cup Walden Farms mayo
  • 1 teaspoon Dijon mustard

1.Preheat the oven to 400°F. Bring a large pot of salted water to a boil over heat high and prepare an ice bath.

2.Rub a sheet pan lightly with olive oil. Put the peppers on the pan and roast until they collapse, 12 to 15 minutes. Remove the peppers from the oven and set aside until cool to the touch. Peel off the skins, cut the peppers in half, and remove the seeds and stems. Then slice the peppers into thin strips and toss in a small bowl with 1 tablespoon of the oil, the vinegar, ½ teaspoon of the sea salt, and ½ teaspoon of the pepper. Set aside.

3.Blanch the broccoli rabe in the salted boiling water for 4 minutes. Reserve 1 tablespoon of the cooking water, then drain the broccoli rabe and shock in the ice bath.

4.Heat the remaining 1 tablespoon oil in a large sauté pan over medium heat. When it begins to ripple, add the garlic and allow it to brown for about 1-2 minutes. Add the broccoli rabe, ½ teaspoon of the sea salt, and ½ teaspoon of the pepper. Cook, stirring often, until the broccoli rabe wilts and turns a slightly darker shade of green, about 5 to 7 minutes, then remove the pan from the heat.

5.Meanwhile, whisk the Braggs liquid aminoes with the reserved 1 tablespoon cooking water in a small bowl. Add the  mayo, mustard, and remaining ¼ teaspoon sea salt and ¼ teaspoon pepper and whisk until creamy.

6.If desired, spread the cream on the broccoli rabe and peppers. Or, if serving the broccoli rabe and peppers as an antipasto, offer the cream on the side.


High Fructose Corn Syrup vs. Corn Syrup- The Facts


High Fructose Corn Syrup vs. Corn Syrup- The Facts

Both high fructose corn syrup and corn syrup are frequently used in processed foods in place of sugar. These sugar substitutes are, however, used because they are cheaper than sugar. They are present in everything from cereals and prepackaged desserts to sodas and different types of bread. High fructose corn syrup and corn syrup are also both incredibly hard for your body to digest. It can take up to four days for your body to fully digest high fructose corn syrup, as opposed to 24 hours to digest natural sugar. That said, you should know the difference between high fructose corn syrup and corn syrup. Here are some of the facts:

High Fructose Corn Syrup Facts

High fructose corn syrup is actually created by converting dextrose sugar that is present within regular corn syrup into fructose sugar. This process allows the high fructose corn syrup to taste remarkably sweeter than corn syrup. This is why you’ve probably heard of high fructose corn syrup being used in sodas and fast food. Corn syrup alone is not sweet enough to sweeten soda, for instance, so high fructose corn syrup is used in products that have to be extra sweet. High fructose corn syrup, when eaten regularly, can be problematic for your body. There is a possible link between high fructose corn syrup intake and obesity, though researchers are continuing to study the long-term effects. Like sugar, high fructose corn syrup can also cause an imbalance of your body’s blood sugar levels, which can cause diabetes.

Corn Syrup Facts

Unlike high fructose corn syrup, corn syrup actually originates from a powder. It is made up of dextrose sugar, which is why it is not quite as sweet as high fructose corn syrup. Interestingly enough, corn syrup is added to some products like envelopes and stamps to deliver a slightly sweetened taste when you use them. That should give you a better idea of how sweet corn syrup is. Despite the fact that it’s not as sweet as high fructose corn syrup, though, corn syrup is still sugar. This means that you can still develop diabetes as a result of eating too many products that contain corny syrup. Corn syrup is also linked to obesity and it is used in many everyday snacks.

High Fructose Corn Syrup or Corn Syrup?

Now that you know the facts about high fructose corn syrup and corn syrup, you’re probably wondering which is better for you. The truth is that if you’re eating too much of either, you’re probably doing harm to your health. If you are going to eat and drink products that contain either high fructose corn syrup or corny syrup, do so in moderation to avoid the harmful side effects that may come as a result.

As adapted from

Salmon Kebabs


Grilled Salmon Kebabs – all phases, serves 3
as adapted from

  • 2 tbsp chopped fresh oregano
  • 2 tsp sesame seeds
  • 1 tsp ground cumin
  • 1/4 tsp crushed red pepper flakes
  • 1-1/2 pounds skinless wild salmon fillet, cut into 1-inch pieces
  • 2 lemons, very thinly sliced into rounds
  • olive oil cooking spray
  • 1 tsp sea salt
  • 16 bamboo skewers soaked in water 1 hour

Heat the grill one medium heat and spray the grates with oil. Mix oregano, sesame seeds, cumin, and red pepper flakes in a small bowl to combine; set spice mixture aside.

Beginning and ending with salmon, thread salmon and folded lemon slices onto 8 pairs of parallel skewers to make 8 kebabs total. Spray the fish lightly with oil and season kosher salt and the reserved spice mixture.

Grill the fish, turning occasionally, until fish is opaque throughout, about 8 to 10 minutes total.