The average American consumes more than two pounds of salmon per year, which includes species such as Atlantic, Sockeye, Pink, Coho, Chinook and Chum. Salmon’s unique nutritional profile, flavor, versatility and availability are among the many reasons why it is a favorite. Recent estimates indicate salmon is the second most-consumed seafood in the United States, surpassed only by shrimp.

In the Kitchen: Salmon has a rich, buttery flavor and tender texture. Some of the most popular cooking methods include baking, broiling, pan-searing, grilling, poaching and slow-roasting.

Purchasing options include fresh, frozen, packaged or canned; raw, fully cooked or cured; in whole form or filleted; and with skin on or off. Thaw frozen salmon in the refrigerator overnight or seal individual fillets in a plastic bag and immerse in cold water to thaw more quickly.

Leaving the skin on or removing it when cooking comes down to personal preference. Keeping the skin on a fillet can help lock in moisture when baking or broiling. Some people enjoy the taste and texture of crispy salmon skin, which can be achieved by pan-searing a fillet skin side down over medium-high heat for 1 to 2 minutes before flipping or finishing in the oven.

Salmon is done cooking when the flesh has an opaque color and flakes easily with a fork. Like all fish and seafood, it should be cooked to a minimum internal temperature of 145 degrees Fahrenheit.

In the Clinic: Salmon is known and loved for being a high-quality source of protein and omega-3 fatty acids. A 3-ounce portion of cooked salmon contains about 20 grams of protein and is an excellent source of selenium. The amount of fatty acids can vary depending on the variety of salmon and its diet, as well as the season and location of its harvest. In general, for salmon that is available to U.S. consumers, farmed fish tend to be higher in total fat and provide higher amounts of eicosapentaenoic acid and docosahexaenoic acid compared to wild-caught fish of the same species. Vitamin D content also can differ, and while data for the different types is limited, wild-caught salmon from Alaska have yielded higher levels compared to farm-raised. Both types are considered an excellent source of vitamin D, and canned salmon with bones — which are soft enough to chew thanks to the canning process — is also a good source of calcium.

The pinkish-orange color of salmon comes from its diet of astaxanthin-rich sources such as krill and plankton, or through color additives in the food provided to farm-raised salmon. A carotenoid, astaxanthin is an antioxidant that is naturally pigmented in red, orange and yellow hues. Unlike other fish species, salmon can store astaxanthin in their flesh, resulting in a rich and unique color.

In Quantity: Most salmon consumed in the United States is farm-raised Atlantic salmon from Canada, Chile and Norway, but many diners are gravitating toward deeply colored and richer flavored varieties such as Coho, Sockeye or Chinook, most often originating in the Pacific Ocean from Alaska to California.

In terms of sustainability, Monterey Bay Aquarium’s Seafood Watch program ranks the varieties of salmon as “best choice,” “certified,” “good alternative” and “avoid.” Among the “best” choices are salmon varieties caught or farmed by more sustainable methods such as marine or freshwater net pens, lift nets and indoor recirculating tanks.

For larger quantities, it often is more economical — yet also more labor intensive — to purchase salmon whole. When buying whole salmon, look for flesh that is firm and unbroken, eyes that are clear and not opaque, and no detectable fishy smell. While fillets are the most used portions of whole salmon, other parts such as the bones or heads can be used as the base for seafood stocks and broths.

Although salmon fishing seasons vary based on type and region, flash-freezing and importing as well as year-round farm-raising allow consumers to purchase salmon at any time at most grocery stores or fish markets.

Try these recipes: Pan-Seared Salmon Nuggets with Blackberry Dipping Sauce and Salmon Cake Lettuce Wraps with Lemon-Yogurt Sauce.

References

Does the salmon have color additives? Seafood Health Facts website. Accessed February 28, 2021.
Hering P. Chef Phil’s Summer Salmon Recipe. Diced website. Published May 24, 2019. Accessed February 28, 2021.
Kantor L. Americans’ Seafood Consumption Below Recommendations. U.S. Department of Agriculture website. Published October 3, 2016. Accessed March 23, 2021.
Perfect Salmon: Five Foolproof Ways. Bristol Bay: Alaska’s Sockeye Salmon website. Accessed February 28, 2021.
Salmon. Seafood Health Facts website. Accessed February 28, 2021.
Selecting and Serving Fresh and Frozen Seafood Safely. U.S. Food and Drug Administration website. Published August 4, 2020. Accessed February 28, 2021.
Tribal Salmon Culture. Columbia River Inter-Tribal Fish Commission website. Accessed March 23, 2021.
Vitamin D: Fact Sheet for Health Professionals. NIH Office of Dietary Supplements website. Accessed March 23, 2021.

To put it simply, I love seltzer. The bubbles, the fizz, the cast of flavors, I love it all. I take my hydration game pretty seriously. When it comes to getting me to drink more water throughout the day, plain water is vanilla, while seltzer is a hot fudge sundae with a cherry on top. One wrench in this game plan? The bottles, cans and overflowing recycling bins that amass while fueling this bubbly habit. I’m always trying to find new and better ways to limit, decrease or eliminate excess waste, especially when it comes to food and beverages, which is why I was more than happy to replace my collections of empty cans for one bottle and the SodaStream One Touch sparkling water maker.

The SodaStream One Touch is a slim countertop machine that is similar to a single cup coffee maker. It comes with a carbonating cylinder (to make all those bubbles), a reusable bottle and three carbonation options to fit your preferences. The machine doesn’t take up much counter space, which is prime real estate in my kitchen, and the only assembly required is attaching and inserting the carbonating cylinder. This process is fairly straightforward but did take me a few tries to get the cylinder into place.

The process of turning tap water into a bubbly beverage is as simple as filling to the marked line, fitting the custom bottle into the machine and pressing a button. I do wish the instructions for the assembly and machine usage were a little more detailed than the simple picture pamphlet provided, as my first run resulted in a countertop full of water because the bottle wasn’t properly connected. After my initial struggles, it has been smooth sailing.

I love that the SodaStream helps to reduce both cost and waste that can come from a regular seltzer habit like mine. The brand also has an exchange program for the carbonating cylinders, which can cut down their costs significantly; the cylinders can be delivered straight to your door or exchanged at participating retail stores. If shipping directly, you can even use the same box to send back empty canisters, which helps reduce waste even more.

I did not use any of the flavor mixes offered by SodaStream but instead cut up fresh lemons and limes for added flavor. It has inspired me to try even more fresh flavor combinations, such as ginger and lemon, cucumber and mint, and basil and blackberries. For those who drink bubbly water on a regular basis and want to cut down the amount of waste that can come from it, adding the SodaStream One Touch to your kitchen is a good investment. Your recycling bin may thank you.

SERVINGS: 6
SERVING SIZE: 1 fritter (47 grams)
PREP TIME: 10 minutes
COOKING TIME: 5 minutes

Ingredients

• 1 15-ounce can chickpeas, drained and rinsed
• 2 tablespoons (20 milliliters) lemon juice
• ¼ cup whole-wheat flour
• ½ teaspoon salt
• ¼ cup shredded Parmesan cheese
• 3 tablespoons fresh basil, chopped
• 1 teaspoon lemon zest
• 1 tablespoon (14 milliliters) avocado oil

Instructions

1. In a large bowl, stir together chickpeas, lemon juice, flour and salt. Mash with potato masher or fork until a thick paste is formed, leaving a few chickpeas whole for texture. Stir in Parmesan cheese, basil and lemon zest.
2. With clean hands, form mixture into 6 golf ball-sized balls. Flatten into patties, roughly 2 inches to 3 inches in diameter. Place on a plate.
3. In a large skillet, heat oil over medium-high heat. Add 3 to 4 patties to skillet, being mindful not to overcrowd the pan.
4. Cook one side for 1 to 2 minutes, or until golden brown and crispy. Flip and cook for an additional 1 to 2 minutes. Transfer to a towel-lined plate.
5. Cook remaining patties and serve immediately.

NUTRITION PER SERVING: 119 calories, 5g total fat, 1g saturated fat, 3mg cholesterol, 363mg sodium, 14g carbohydrate, 3g fiber, 2g sugar, 6g protein, 81mg potassium, 91mg phosphorus

Since then, knives have become a quintessential tool for food preparation. Blades are most often made of steel, including stainless or carbon, but other options are available, such as ceramic and titanium. Blade hardness is an important factor; harder steel remains sharper and is less prone to damage. From slicing and dicing to mincing and chopping, each type of knife is best suited for certain tasks.

Chef’s
No kitchen should be without this versatile knife. With a wide blade that tapers to a point, the chef’s knife can be used for slicing, chopping, mincing and dicing. Also known as French knives, chef’s knives come in several sizes and have a blade that is commonly 6 to 12 inches long. Cut with a rocking motion, keeping the tip of the blade on the cutting board, rather than pulling the knife back and forth in a sawing motion.

Paring
With a short and sturdy blade, the paring knife is easy to use and control. Use it for peeling and cutting produce, coring tomatoes, deveining shrimp, slicing cheeses and creating garnishes. Paring knives come in different styles, each with its own unique use, including the bird’s beak with a downward curved blade for peeling rounded produce, or the sheepsfoot with a rounded tip and straight edge for julienning.

Utility
A cross between a paring knife and chef’s knife, the utility knife is a multipurpose tool that can have a straight or serrated blade. Its blade is thinner than a chef’s knife and longer than a paring knife, making it ideal for slicing and chopping fruits and vegetables.

Bread
As its name suggests, the bread knife is ideal for slicing and cutting crusty baguettes, bagels, brioche, biscuits and more. While bread knives are not the best choice for chopping or slicing through most types of produce, they do feature a long, serrated blade that is useful for other tasks such as leveling cakes and slicing foods including meat loaf, roasts and tomatoes.

Specialty
While many knives serve multiple purposes, there are varieties designed with specific uses. Butcher knives are most often used for breaking down and trimming the fat from meat, while boning knives are best for filleting fish and separating meat from bones. Oyster knives are ideal for shucking and come in sizes and options such as Boston, Frenchman, New Haven and Providence styles.

Among the many tableside knives are butter knives for spreads and jellies; dinner knives for soft foods such as fish and vegetables; steak knives with a serrated blade for meats; dessert knives for cakes and pastries; and cheese knives for slicing and crumbling different types of cheeses.

Knife Block
Common in kitchens for simple and safe knife storage, knife blocks are made of materials including wood, bamboo, plastic and steel. Some are magnetic to hold knives securely in place. Most knife blocks have several slots to accommodate a collection of different sized knives.

Honing Steel
Knife sets and blocks often come with a honing steel, which is a ribbed steel rod with an attached handle. While it often is thought of as a knife sharpener, the honing steel actually helps to “true” or realign the blade, since repeated contact with a cutting board can cause the blade to start to bend. To use a honing steel, slowly run a clean, dry knife at an angle against the rod two or three times before each use, or after 20 to 30 minutes of use. Wipe the knife with a damp cloth to remove any steel shavings that may have accumulated on the blade after honing.

References

Best Knife Blocks In 2020 — Top 10 Ultimate Reviews. Chef’s Resource website. Published 2020. Accessed October 11, 2020.
Choosing, Maintaining and Sharpening Kitchen Knives. Culinary Lab Contemporary Cooking School website. Accessed December 17, 2020.
Hominid Tools. Handprint website. Updated March 20, 2007. Accessed October 11, 2020.
Types of Knives. WebstaurantStore website. Accessed October 11, 2020.
Top Uses for a Bread Knife — It’s Not Just for Bread. F.N. Sharp website. Published May 1, 2019. Accessed October 11, 2020.

Key Lime Pie Overnight Oats

Serves 1

Ingredients:

• ½ cup oats
• ½ cup milk of choice
• ¼ cup plain Greek yogurt
• 1 tablespoon lime juice
• 1 teaspoon lime zest
• 1 teaspoon vanilla extract
• 1 teaspoon chia seeds
• 1 to 2 teaspoons honey
• 1 honey graham cracker square, crumbled

Instructions:

Combine all ingredients except the graham crackers in a mason jar with a lid or resealable bowl. Cover and refrigerate for at least 4 hours, or preferably overnight. Before serving, top with crumbled graham crackers, and additional lime zest if desired.

Cooking Tips:

• Don’t add the graham cracker until you’re ready to eat. This helps make sure they stay crispy, just like a graham cracker crust!
• You can use either key limes or regular limes in this recipe. Key limes are more authentic and aromatic, but regular limes are often less expensive and available.
• Make these a little more dessert-like with a dollop of whipped cream on top!
• You can refrigerate the overnight oat mixture for up to 2 days. I wouldn’t suggest going too long in the fridge, since the lime can become bitter. Luckily they don’t take long at all to make!

Cast Iron
Cast-iron skillets can withstand and retain high amounts of heat, making them ideal for searing meats or creating a coveted crispy exterior on almost any food. Easily transfer a cast-iron skillet from stovetop to oven or use it on the grill or over an open flame such as a campfire. Downsides of cast iron are that the material takes time to heat up; is prone to hot spots, which can lead to uneven cooking; can discolor and alter flavor of acidic foods; and can rust. Preheating cast-iron skillets can help speed up the cooking process.

Cast-iron skillets come in sizes as small as 3½ inches in diameter to as large as 15 inches. Most cast-iron skillets are pre-seasoned, meaning they have undergone the process of baking oil onto the cast iron and carbon steel, giving them a classic black color and creating a natural nonstick surface.

Wash cast-iron skillets by hand under hot running water using a small amount of soap and a nonabrasive brush or scrub pad as needed. To remove stubborn stuck-on food, simmer a small amount of water in the pan for a minute before using a pan scraper. Dry thoroughly with a lint-free cloth or paper towel, then set over medium-low heat to ensure there is no remaining moisture. Add a light layer of cooking oil and wipe with a paper towel to maintain seasoning. Let the skillet cool completely before storing.

Carbon Steel
Made with a mix of carbon and steel, this skillet has qualities similar to cast iron but is slightly lighter in weight. Because of this, carbon-steel skillets can distribute and maintain heat faster, helping to speed up the cooking process.

Durable and versatile, carbon-steel skillets can be used to cook just about anything. Use caution when cooking with wine or acidic foods such as tomatoes, which can damage the pan. Clean carbon-steel skillets according to the manufacturer’s instructions with hot water only (no soap) and dry immediately. Like cast iron, most carbon-steel skillets come pre-seasoned but should be re-seasoned after each use. To do so, heat a small amount of cooking oil in the pan, allow it to cool, then wipe with a paper towel.

Stainless Steel
Like cast iron and carbon steel, the stainless-steel skillet is durable, versatile and can be used from stovetop to oven. Although it is lighter in weight, it is a poor heat conductor, does not distribute heat evenly and is prone to hot spots that can cause food to burn. Unlike cast iron or carbon steel, stainless-steel skillets are not coated or seasoned, which can result in food sticking to the pan if not properly oiled or heated. Most stainless-steel skillets are dishwasher-safe and can be safely washed with soap and hot water.

Copper
Copper is dense and long-lasting but also heavy and expensive. Copper skillets conduct heat in almost the opposite way of cast iron. Cast iron takes a longer time to heat up, and once it is hot, it can hold heat for a long period of time; copper is quick to heat up and heats more evenly but loses heat quickly. Since copper is prone to reacting with or leaching into acidic foods, potentially making them toxic, it often is lined with other materials such as stainless steel to increase its durability and keep it from reacting with foods.

Clean the interior lining of a copper skillet with soap and hot water. The pan’s exterior is prone to oxidation, which can cause it to turn a greenish color if left untreated. While some prefer this rustic look, the skillet can be carefully washed with a nonabrasive sponge, dried immediately and polished with a copper cleaner. To avoid damaging the surface, do not put copper skillets in a dishwasher or clean with steel wool.

Nonstick
Many skillets are made of stainless steel or aluminum with a nonstick coating that also makes cleanup quicker and easier. This differs from other skillets, since seasoning at home is not required. Use a nonstick skillet to cook foods from pancakes and eggs to salmon and sautéed vegetables with little or no oil. Many nonstick skillets also can be used in the oven but may have a limited range of temperatures they can withstand.

To help maintain the nonstick surface, avoid using metal utensils and use wood, plastic or silicone instead. While nonstick skillets may be dishwasher-safe, the harsh cleaning and high temperatures can degrade their nonstick surface. Wash by hand with warm soapy water and a nylon brush or soft sponge and dry completely before storing.

References

All About Seasoning. Lodge Cast Iron website. Published September 2019. Accessed March 20, 2020.
Becker E, Becker J, Becker MR, et al. The Joy of Cooking. 2019 ed. New York, NY: Simon & Schuster, Inc. 2019:1066.
Caring for Copper: Williams Sonoma. Williams Sonoma website. Accessed March 20, 2020.
Cast Iron Product Guide. Lodge Cast Iron website. Accessed March 20, 2020.
Cook it in Cast Iron, Caring for Cast Iron: Cooking and Cleaning. America’s Test Kitchen website. Accessed July 17, 2020.
Cook it in Cast Iron, Chapter 4: Busting Cast Iron Myths. America’s Test Kitchen website. Accessed July 17, 2020.
Farrell MHJ. Best Nonstick Frying Pans From Consumer Reports’ Tests. Consumer Reports website. Published January 8, 2020. Accessed March 20, 2020.
How to Use & Care for Nonstick Cookware and Bakeware. American Kitchen Cookware website. Accessed July 17, 2020.
Lau N. The Best Carbon Steel Pans Review: Our Top 4 Picks for 2020. Stone Frying Pans website. Accessed March 20, 2020.
Vigor 11″ Stainless Steel Fry Pan with Aluminum-Clad Bottom. WebstaurantStore website. Accessed March 20, 2020.

Vegetables
Cooking chopped or sliced vegetables on the grill can be challenging; pieces can fall between the grates, and it can be time-consuming to rotate every piece individually. Grill baskets are a handy solution. Shaker baskets often are made of steel mesh and feature a locking lid and handle. This design allows the user to shake food for even cooking without losing pieces. It also can be used over a campfire.

Another option is a perforated or open-style grill basket. Often made of stainless steel, this model resembles a skillet or wok with high sides and holes or slots. The design allows users to stir the vegetables using a heat-proof utensil while cooking in direct contact with the flame or heat source.

Meat and Fish
Cooking tender cuts of meat or fish directly on the grill can lead to sticking or difficulty flipping without breaking or tearing fillets. Flat grilling baskets are designed to hold pieces of meat, poultry or fish in place between two flat metal baskets that lock into place. These baskets also have a handle to turn foods more easily. Like vegetables, seafood also can be grilled in a shaker basket. An open-style grill basket also can be used to roast meats, poultry or fish. To prevent potential sticking and make cleanup easier, use a high-heat cooking oil such as avocado, corn or canola oil to lightly coat the basket prior to cooking.

Custom Creations
While many grill baskets can accommodate different foods, some are designed with specific foods in mind. For example, there are baskets uniquely designed to hold a whole fish, kebabs, corn on the cob, meatballs, burgers or quesadillas. An expandable grill basket can cook a range of foods, including fish, whole zucchini and wild game. Much like other grill baskets, these models have metal or steel mesh plates that lock the food in place and have a handle for easy turning.

In a pinch, you can make your own grill basket out of aluminum foil. Use foil to make a pouch for food; cut slits into the sides of the foil to allow steam to escape.

Care and Storage
Some types of grill baskets can be safely cleaned in the dishwasher, but always refer to the manufacturer’s care instructions to ensure proper cleaning. Most often, grill baskets can be washed by hand with hot soapy water, then rinsed and dried prior to storing. Use a bristled scrub brush for stubborn messes prior to washing the basket with soap and water.

References

All-Clad Stainless-Steel Outdoor Square Grilling Basket. Williams Sonoma website. Accessed February 9, 2020.
Charcoal Companion Non-Stick Triple Fish Grilling Basket-CC7322. The Home Depot website. Accessed February 9, 2020.
Grill basket. Justia Patents website. Accessed February 9, 2020.
Grilling Basket. CooksInfo website. Published May 24, 2005. Accessed February 9, 2020.
Outset Chefs Outdoor Dual Skillet and Shaker Basket (Non-Stick)-QD77. The Home Depot website. Accessed February 9, 2020.
Search Results: Grill Baskets at The Home Depot. The Home Depot website. Accessed February 9, 2020.

Regardless, the intrigue and desire for yogurt led to undeniable demand in the U.S. Created in 1974, the Salton Corporation machine was one of the most popular household yogurt makers through the 1990s. However, as more commercially produced styles, flavors and brands of yogurt became widely available for purchase, this and other yogurt makers declined in popularity.

Still, some people prefer making their own creamy, probiotic-rich yogurt and others are intrigued by the DIY approach. The electric yogurt maker’s resurgence makes an otherwise tedious process child’s play.

How It Works
Generally, yogurt is made by heating milk and maintaining it at a certain temperature, adding lactic acid-producing bacteria and cooling before flavoring or packaging.

Countertop yogurt makers operate in a similar fashion but on a much smaller scale. Milk is heated in a saucepan to a specified temperature, usually around 185 degrees Fahrenheit, and allowed to cool to about 110 degrees Fahrenheit. A bacterial culture starter containing at least Lactobacillus bulgaricus and Streptococcus thermophilus or a scoop of store-bought plain yogurt is mixed into the milk, then added to the yogurt maker vessel, which holds the mixture at the correct temperature range for eight to 12 hours to ferment. This time can range depending on the yogurt maker model, but in most cases, the fermentation process can be completed overnight. In general, the longer yogurt ferments, the tangier it will be. After fermentation, yogurt should be refrigerated for at least three hours before it’s eaten.

Model Types
Yogurt makers come in different models, including a single vessel or several individual containers. The single vessel yogurt maker prepares yogurt in one container, which can be stored as is or separated into individual containers upon refrigeration.

Some yogurt makers come with individual glass containers, to which the yogurt mixture is added prior to the prolonged temperature-controlled fermentation period. This option allows users to conveniently flavor and enjoy yogurt in individual portions after the yogurt has been made.

Yogurt Variations
Making yogurt at home is both economical and customizable. With most yogurt makers, you can use different types of pasteurized milk such as cow’s milk and goat milk, and non-dairy alternatives such as soy, almond and coconut-based alternatives. Milk with a higher fat content produces firmer yogurt. Refer to the yogurt maker’s owner manual for specific instructions and cook times for each type of milk or non-dairy alternative, since different types of bases require different bacterial cultures, ingredients, temperatures and fermentation times.

To make Greek-style yogurt at home, strain homemade yogurt to remove a portion of the whey, which results in a thicker texture with the same tart flavor as traditional yogurt. Line a colander with cheesecloth and set the colander in a large bowl. Add unflavored homemade yogurt to the colander, cover with plastic wrap and refrigerate for eight to 24 hours, depending on the desired thickness.

Homemade yogurt can be flavored with fresh fruit, spices, jams or syrups after fermentation. Yogurt in general has a shelf life of one to two weeks, if handled and stored properly. Always refer to the machine’s manual for the best results.

Care and Storage
Prior to cleaning, yogurt makers should be unplugged and allowed to cool completely. Wash and dry yogurt maker containers and vessels immediately after use to prevent lingering odors or flavors and for proper food safety. Most vessels and containers can be washed by hand with hot, soapy water, then rinsed and dried. Refer to the owner’s manual to verify if any or all parts are dishwasher-safe.

The base of the yogurt maker can be wiped clean with a damp cloth and allowed to dry completely. When not in use, yogurt makers can be stored on a countertop or in a clean and dry cabinet or pantry.

References

EuroCuisine: EuroCuisine Automatic Yogurt Maker Operating Instructions. Los Angeles, CA. Accessed January 6, 2020.
EuroCuisine: EuroCuisine User Manual 2 Quarts Yogurt Maker. Los Angeles, CA. https://www.eurocuisine.net/manuals/EYM260.pdf Accessed January 6, 2020.
Fisberg M, Machado R. History of yogurt and current patterns of consumption. Nutrition Reviews. 2015; 73:4–7. Accessed January 6, 2020.
Salton Yogurt Maker. National Museum of American History website. Accessed January 6, 2020.
Storebound: DashGo Yogurt Maker Welcome Booklet. New York, NY: StoreBound LLC; 2013. Accessed January 6, 2020.
The story of yogurt: Canadian Goodness. Dairy Farmers of Canada website. Accessed January 6, 2020.

Peanut butter blossom cookies are a holiday classic — and by holiday, I mean any holiday! Whip these up for your sweetheart or give them to a family member as a special sweet treat.

Easy Peanut Butter Blossom Cookies

Serves 15

Ingredients:

• 1 cup natural creamy peanut butter
• 1 large egg
• 1 cup and 2 tablespoons sugar, divided
• 15 chocolate kisses, unwrapped

Instructions:

Preheat oven to 350°F and line a baking sheet with parchment paper, or coat with cooking spray.

In a large bowl, mix peanut butter, egg and 1 cup sugar until combined. Move dough to the freezer for 5 minutes or refrigerator for 10 minutes to firm.

Add 2 tablespoons of sugar to a small bowl. Spray hands with cooking spray or coat with oil.

Remove dough from the refrigerator and roll dough into golf-ball-sized balls (about 15) and roll each in sugar to coat. Place each ball on prepared baking sheet, and bake in preheated oven for 12-15 minutes, or until bottoms are golden brown.

Remove from oven, and immediately place an unwrapped chocolate kiss in the middle of each cookie. Let cool on baking sheet for 5 minutes before moving to a cooling rack to cool completely.

Cooking Notes:

• Chill the dough in the freezer for 10 minutes to firm up their texture.
• Do not flatten the dough before baking.
• Press kisses into the middle of each cookie immediately after removing from the oven.

Sword
A widely used design, sword-shaped or straight peelers have a swiveling double blade that extends straight from the handle, much like a sword. It works by running the blade along the fruit or vegetable and pushing away to remove the peel. This is the original design and is referred to as a “Yorkshire” or “Lancashire” peeler in the United Kingdom.

Most sword-shaped peelers have a pointed end for digging out blemishes from fruits or vegetables, and the blades often are made of stainless steel. Blades on sword-shaped peelers can be serrated, making it easier to remove tougher skins, such as on winter squash or citrus fruits. Handles come in many materials, such as metal, plastic or rubber.

Y-Shaped
This peeler has a “Y” shape with a horizontal swiveling blade in between the top end of the prongs. Unlike the sword-shaped design, this peeler works by pulling the tool toward you to remove the skin. Blades often are made of stainless steel, and handles are usually made of plastic. These peelers can be more comfortable to hold and keep the blade farther from your hands — a safety perk for the user.

Swivel
Swivel peelers have a half-moon design similar to the sword-shaped peeler but with a swiveling steel blade mounted on the “C”-shaped, or half-moon, part of the handle. This curved piece provides extra safety by covering the top of the blade. Handles often are made of plastic and come with a no-slip grip that makes it safer and more comfortable to use.

Julienne
Unlike most peelers, the julienne model is designed for cutting fruits and vegetables into thin, uniform strips, instead of just removing peels. Most julienne peelers function similarly to Y-shaped models: Pull the blade toward you to slice the fruit or vegetable. The julienne blade is lined with several small blades to mimic the style of cutting known as julienning. This peeler makes it quick and easy to cut fruits or vegetables in strips for salads, stir-fries or as a garnish.

Additional Uses
Peelers can remove the skin from produce, including eggplant, mango and butternut squash. They also can be used for shaving thin slices of chocolate, citrus peels or cheese to be used as a finishing touch or garnish. The pointed end of the sword-shaped peeler can remove stems from strawberries and de-seed small peppers such as jalapeños or chili peppers.

Safety and Care
To prevent a peeler from slipping and decrease your risk of injury, make sure your hands are clean and dry, and use smooth, fluid motions when peeling. While most peelers are dishwasher-safe, washing and drying by hand reduces rusting and dulling of the blades.

References

Oulton R. Vegetable Peelers. Cooks Info website. Published May 10, 2018. Accessed November 22, 2019.
OXO 1057966 Good Grips 7 1/4″ Pro Straight Vegetable Peeler with Straight Stainless Steel Blade. WebstaurantStore website. Accessed November 22, 2019.
Triangle 120907 7″ “Y” Vegetable Peeler with Julienne Stainless Steel Blade. WebstaurantStore website. Accessed November 22, 2019.

Handled
Known as standard pins and American or bakers’ rolling pins, this style of rolling pin has two handles. A modern variation includes ball bearings, which allow the roller in the center to move independent of the handles for a smoother, more fluid motion. Handled rolling pins can be made out of materials including wood, aluminum and marble, each with its own features and uses.

Aluminum and marble rolling pins are designed with sensitive doughs in mind. Both materials can be chilled prior to use, keeping doughs for croissants, puff pastries and Danishes cool when handled. They also have a smoother surface that may prevent sticking with minimal flour needed. Wooden rolling pins are more readily available and affordable; use them to roll out different types of dough including pizza, pie crust and cinnamon rolls.

French
There are two main types of French rolling pins: tapered and straight. A tapered pin has no handles and often is made from a single piece of wood that tapers at the ends. While they often are made of hard woods such as walnut or maple, other options include bamboo, silicone and stainless steel. A favorite among pastry chefs for its ease of use, control and ability to feel dough’s thickness while rolling, a tapered pin is great for forming pie crust, cookie dough, pasta and puff pastry.

Straight or dowel rolling pins usually are thicker and heavier than tapered pins but also are available in petite sizes. These pins can be made of wood, plastic, stainless steel or silicone and often are used to make pizza dough, short crusts, puff pastries, dumplings, pasta and more. Plastic dowel pins have a nonstick surface that is especially helpful when working with fondant or gum paste. Some dowel pins come with ring attachments of various sizes that can help roll dough to a desired thickness.

Rather than holding the ends of tapered or dowel rolling pins, use your palms to press down and roll the pin across dough. Other uses include crushing nuts and spices, and breaking up bagged ice.

Textured
The goal of textured rolling pins most often is aesthetics rather than flattening dough. Commonly made of plastic and engraved with patterns such as swirls, hearts or stars, textured rolling pins transfer the design onto the material over which it is rolled. This often includes already rolled-out cookie and pastry doughs and fondant, but also can include non-food materials such as clay for art projects.

Care and storage
Most rolling pins are made from durable materials designed for repeated use. Plastic scrapers can help remove stuck-on dough from rolling pins prior to washing. While most silicone, stainless steel, aluminum and plastic rolling pins can be safely washed in the dishwasher, wood and marble pins should be handwashed with a damp washcloth and mild dish soap. To avoid damage, wear and cracking, wood and marble rolling pins also should not be submerged in water. Dry pins thoroughly before storing in a cool, dry place away from heat. If desired, food-grade mineral oil can be applied to wooden rolling pins after washing and drying to improve the longevity of the pin and reduce the amount of sticking in future uses.

Rolling pins can last many years, but dispose of any pins that have excessive cracking or damage to reduce the risk of food and bacteria buildup. If rolling pins are in good condition, they can be reused, repurposed or taken to a donation center or charity instead of discarding.

References

Contributions of Blacks in Modern Day Society. Governors State University Office of Career Services website. Accessed August 1, 2019.
Marble Rolling Pin. Pampered Chef website. Accessed August 5, 2019.
Rolling Pins and Pastry Accessories. WebstaurantStore website. Accessed August 1, 2019.
Textured Rolling Pins, Decorative Designs Sugarpaste Rolling Pins. Kerekes Bakery & Restaurant Equipment Inc. website. Accessed August 2, 2019.
Wooden Rolling Pins & How to Clean Them Properly. JES Restaurant Equipment website. Published October 14, 2015. Accessed August 5, 2019.

However, I did my best to make an entree worth sharing the table with the prized poultry.

Smoky Tempeh Stuffed Acorn Squash

Serves 2

Ingredients

• 1 medium acorn squash, cut in half and deseeded
• 1 (8 ounce) package tempeh, finely chopped
• 1 teaspoon olive oil
• 1 clove garlic, minced
• 3 tablespoons tomato paste
• 4 tablespoons water or tomato sauce
• 1 teaspoon liquid smoke
• 1 teaspoon low-sodium soy sauce
• salt and pepper, to taste
• chopped green onion, for garnish

Instructions

1. Preheat oven to 375 degrees.
2. Spray cut acorn squash with oil, and sprinkle with salt and pepper.
3. Place cut side down on a baking sheet, and bake for 20-30 minutes, or until tender.
4. While the squash is baking, heat a medium saucepan over medium heat.
5. Add oil and garlic and cook for 30 seconds until fragrant.
6. Add finely chopped tempeh, and sauté 2 minutes.
7. Add tomato paste, water, liquid smoke and soy sauce to combine. Remove from heat.
8. Once squash is cooked, add half of tempeh mixture to each squash.
9. Sprinkle with green onion and serve.

PRO Tips:

• Use a sharp, sturdy knife to cut through the acorn squash. The skin is very tough and can be hard to cut through with a dull knife.
• Be stingy with the liquid smoke. If you’re not used to using liquid smoke, a little goes a long way. Start with a very small amount and add a little more to your taste.
• Serve this with a dollop of dairy-free (or dairy if non-vegan) plain Greek yogurt.

FAQS

What if I don’t have liquid smoke?

You can substitute with ¼ to ½ teaspoon of smoked paprika or adobo sauce if you don’t have liquid smoke. You can adjust the amount added to your taste.

Do I have to use tempeh?

If you’re new to tempeh, it can be a little intimidating to use, but really it isn’t. If you don’t have any on hand, or want to use an alternative protein source, you can swap it out for a block of extra firm tofu, 1 ½  cups of cooked lentils, or even a pound of ground turkey if you want to make non-vegan.

How long does it keep in the refrigerator?

If the squash is filled with the tempeh, it can last in the fridge for 3 days. If you keep each separate, it tends to last a little longer (4-5 days). You can always cook the squash ahead of time and make the filling when ready to serve to cut back on prep time.

Topping with maple syrup and pumpkin seeds adds a touch of sweetness and crunch.

FAQS

What kind of oats do I use?

I use rolled oats since they have a chewier texture than quick or instant oats. Steel cut will not work with this recipe.

Can I make these vegan?

You can easily make these vegan by swapping out the yogurt for a non-dairy alternative or leaving out yogurt all together. Double the amount of almond milk used if not using any yogurt. You can also add a teaspoon of chia seeds to help make them thicker, too.

Are these gluten-free?

While oats do not contain any gluten, they can be cross-contaminated during processing. If needed, use certified gluten-free oats to make this completely gluten-free.

Greek Yogurt Pumpkin Spice Overnight Oats

Serves 1

Ingredients:

• ½ cup rolled oats
• ⅓ cup pumpkin puree (not pumpkin pie filling)
• ⅓ cup plain Greek yogurt
• ¼ cup unsweetened vanilla almond milk
• 1 tablespoon brown sugar
• ½ teaspoon cinnamon
• ¼ teaspoon pumpkin pie spice
• 1 tablespoon pumpkin seeds (optional)
• 1 teaspoon maple syrup (optional)

Instructions:

1. In a jar with a lid, combine all ingredients except pumpkin seeds and maple syrup.
2. Replace lid and refrigerate overnight.
3. Before serving, add pumpkin seeds, maple syrup, and extra cinnamon if desired.

PRO TIPS:

• Use pumpkin puree instead of pumpkin pie filling to control the amount of sugar added.
• Adding Greek yogurt makes these super thick and creamy. If you want them a little less thick, add a touch more almond milk.

As if apple crisp couldn’t get any better, it’s made in five minutes – in a mug – in a microwave!

FAQS

What kind of apple do I use?

You can really use any apple you have, but my favorites are Granny Smith and Gala, since they hold their shape better when cooked. As much as I love McIntosh apples, they turn into applesauce when cooked. This isn’t called microwave applesauce, folks.

Can I make this gluten free?

You can certainly make this gluten-free by using your favorite gluten-free granola and swapping the flour for a gluten-free flour, or cornstarch instead.

What kind of granola do I use?

My favorite types of granola to use are ones without any added fruits, nuts, or seeds, since those aren’t typically used in an apple crisp. Vanilla or cinnamon flavored granolas are my go-to, but feel free to use your own favorite, knowing the flavor may change the overall taste of the crisp.

Money-Saving Tips

• Buy in bulk. Apples are in season! Buy a big ol’ bag, and use the rest for more crisps, or a healthy snack. Buying granola and flour in bigger sizes as well is a more cost-effective option.
• Use store brands. Opt for store brands for things like flour and sugar for a less expensive option that doesn’t sacrifice flavor or quality.

Five Ingredient Microwave Apple Crisp

Serves 1

Ingredients

• 1 large apple (a firm apple like Fuji, Gala, or Granny Smith work best), peeled, cored, and sliced
• 1 teaspoon flour
• 1 teaspoon brown sugar
• ¼ teaspoon cinnamon
• 2 tablespoons granola, divided
• Whipped cream or vanilla ice cream (optional)

Instructions

1. Add apple slices, flour, brown sugar and cinnamon to a microwave-safe mug.
2. Stir until apples are fully coated.
3. Top with 1 ½ tablespoons of granola, and microwave on high for 1-2 minutes, or until apples are softened. Let cool in microwave for 1 minute before removing carefully. (Careful: mug will be very hot!)
4. Top with remaining granola and dollop of whipped cream or ice cream if desired.

This Pumpkin Spice Museli is a healthy, no-cook breakfast made for fall with oats, pumpkin seeds, dried fruit and pumpkin pie spice.

Why this Recipe Works:

• The pumpkin pie spice adds the taste of fall to every bite.
• Adding dried fruit gives a natural sweetness, without adding any sugar.
• Pumpkin seeds are both seasonally appropriate and give this muesli a bit of added crunch.

Pumpkin Spice Museli

Ingredients

• 3 cups rolled oats
• ½ cup dried cranberries
• ½ cup shredded coconut
• ⅓ cup pepitas (pumpkin seeds)
• ⅓ cup sunflower seeds
• ¼ cup ground flax
• 2 teaspoons pumpkin pie spice

Instructions

1. Mix 3 cups of rolled oats with ½ cup each of dried cranberries and coconut, ⅓ cup of pumpkin seeds, ⅓ cup of sunflower seeds, ¼ cup of ground flax and 2 teaspoons of pumpkin pie spice.
2. To serve, add ½ cup of the muesli to a bowl, and top with milk of choice. You can also add in Greek yogurt, kefir, chopped apples or peanut butter. Let it sit for 5-10 minutes to soak up the milk and soften. It can also be used to top a bowl of yogurt or use as you would granola.

Notes

Use certified gluten-free oats if needed.

Pro Tips

• Store your homemade muesli in a glass jar with a lid to keep it fresh and make pouring easy.
• Use your favorite nuts, seeds and dried fruits. Some options include raisins, dried cherries, chopped walnuts, pecans or almonds.
• My favorite way to enjoy it is mixed with half almond milk, half Greek yogurt, and topped with chopped apple and a sprinkle of cinnamon.

FAQS

1. What kinds of oats do I use?
   The traditional rolled oats are what I used, since they are a little more hearty than instant or quick oats. Use certified gluten-free oats if needed.
2. How do I serve it?
   You can eat it like cereal, simply topping a bowl with milk. Letting it sit for a few minutes gives the oats time to soften. You can also heat it up with milk if you prefer a warm breakfast or mix with yogurt or kefir. Top it with chopped apple, or extra cinnamon per my recommendation.
3. What if I don’t have ground flax?
   You can simply leave it out or add a couple tablespoons of chia seeds instead. You can swap out any of the nuts/seeds/fruit for what you prefer or have on hand. The ones I added just seems more “fall-like” to me.

Soft cheese
Serving soft cheeses such as fresh mozzarella or brie is best done with a cheese wire, but a knife with a thin, straight blade or a blade with holes will also do the trick. These features prevent cheese from sticking to (and being crushed under) the weight of the blade. Cheese wire tools use a foodgrade, stainless-steel piano wire; they are available as a cutting board fitted with a wire attachment as well as a handheld version. Unless you’re using a commercialgrade cheese wire, don’t cut hard cheeses, since this can damage the tool. Another option for soft cheeses is a spreader, which is a knife with a rounded blade designed for soft, spreadable cheeses.

Semi-hard cheese
When it comes to serving semi-hard cheeses such as Gouda and provolone, a cheese plane is a favorite tool of cheesemongers. This handheld slicer often is made of durable stainless steel and is fitted with two prongs at the end of the plane to make cheese retrieval easier. If slices aren’t desired, a flat cheese knife with a short and flat blade can cut cheese into cubes.

Hard cheese
Hard cheeses such as asiago and pecorino can be more difficult to cut. While a cheese plane can slice hard cheeses, a cleaver or spade design knife is best for making wedges and chunks. Often referred to as a cheddar cleaver, this mini meat cleaver is ideal for cutting and slicing hard cheeses. For more crumbly cheeses such as Parmesan, use a chisel knife or Parmesan knife. While both of these knives have short blades, the chisel’s blade is flat on the end, while the Parmesan’s blade is pointed. The chisel design is better for cutting cheeses into generous chunks, while the Parmesan knife is best for breaking it into smaller, bite-sized pieces.

Care and storage
While most cheese knives are dishwasher-safe, this cleaning method can shorten their lifespan and dull blades. A better idea: Wash knives by hand with a mild detergent, lukewarm water and a non-abrasive sponge or cloth. To avoid corrosion, hand-dry knives thoroughly before storing. Keep knives in a storage case to protect them and reduce your risk of injury when reaching into a drawer.

To dispose of a knife, wrap it in newspaper or bubble wrap and tape it shut. Most metal knives can be taken to a recycling center. Contact your local center for details.

References

About the Cheese Knife. Accessed June 1, 2019.
Bram T. Cheese on a wire. CNET website. Published October 30, 2009. Accessed June 1, 2019.
Cheese Knife Guide. Castello website. Accessed June 1, 2019.
DiClerico D. How to Care for Your Kitchen Knives. Consumer Reports website. Published August 5, 2016. Accessed June 1, 2019.
Franmara 1066 8 1/2″ Stainless Steel Cheese Plane. WebstaurantStore website. Accessed June 1, 2019.
How to Choose the Right Cheese Knife. Wisconsin Cheese Talk website. Published March 7, 2016. Accessed June 1, 2019.
Utensils – Truckee Recycling Guide. Keep Truckee Green website. Accessed June 1, 2019.

Here’s the thing, I am an A+ student when it comes to the planning part. The execution, though? We’re pushing a solid D+, extra credit included. But, taking the extra time to prep some meals like these BBQ Chicken Salad Bowls for the week saves me time, stress, and embarrassing loud stomach rumbles at 3 o’clock.

Why This Recipe Works

Using leftover rotisserie chicken makes this recipe super quick to prep; add whatever veggies you have on hand or prefer and make a few of these salads at a time to have lunch for the week.

How to Make These BBQ Chicken Salad Bowls

Start by chopping a large sweet potato into cubes, leaving the skin on. Roast them in the oven or use my favorite method of an indoor grill for those awesome grill marks.

Combine shredded chicken with ½ cup of BBQ sauce. If I don’t have time to bake chicken ahead of time, I’ll pick up a rotisserie chicken instead. I also look for a low-sugar BBQ sauce, since a lot of them can be high in added sugars and corn syrups.

In three meal-prep bowls, add chopped romaine, fresh or frozen (and thawed) corn, the grilled sweet potatoes, and BBQ chicken. Now you have three meals ready to go for the week!

Pro Tips

Cook and shred chicken ahead of time or use a rotisserie chicken to cut down on prep time. Prep a batch of the grilled sweet potatoes for these meal prep bowls and the week ahead!

Frequently Asked Questions:

1. Do I Have to Use Chicken? Absolutely not! Swap it out for ground turkey, lentils, tofu, or whatever protein you’re feeling (or is on sale that week).
2. How Long Do These Stay Good For? These salads can stay good for up to four days in the refrigerator. Keeping the chicken away from the lettuce helps prevent it from getting soggy, too.

Money-saving Tips for these BBQ Chicken Salad Bowls:

• Buy in bulk. If you’re going to prep more of these, or eat chicken regularly, buy the big package. The family packs cost less per pound, so is a better deal. You can also freeze what you don’t cook if you have the room.
• Prep yourself. Rotisserie chicken is the exception since they are often relatively inexpensive. Buying pre-chopped romaine lettuce, however, can be more pricey. Save a few extra $$, and wash and chop it yourself.
• Use frozen. If fresh corn isn’t on sale, or doesn’t look good, opt for frozen. Not only is it convenient, but inexpensive, and just as nutritious.

Meal Prep Shredded BBQ Chicken Salad Bowls

Serves 3

Ingredients

• 3 cups cooked chicken, shredded
• ½ cup BBQ sauce
• 5 cups romaine, chopped
• 1 cup fresh or frozen corn, thawed
• 1 large sweet potato, cubed

Instructions

1. Prepare sweet potato by cooking on indoor grill or bake in oven at 400-degrees Fahrenheit for 20 minutes.
2. In a large bowl, combine shredded chicken and BBQ sauce. Set aside.
3. In preferred meal prep bowls, divide lettuce evenly.
4. Top with prepared sweet potatoes, chicken, and corn.

Notes

• Add avocado for even more filling power.
• Make this recipe plant-based by substituting chicken for grilled tofu or your favorite plant protein.
• Use rotisserie chicken to make this meal even faster to prepare.

While annual banana splits may not be on my summer bucket list nowadays, I still have a soft space in my heart for that combo of flavors, textures and all-around sweetness only a split can give one ice cream-lovin’ girl. So I made a bit of a healthier version in the form of these healthy frozen banana pops covered in the essence of the split.

It’s got:
Only 6 ingredients.
A serving(ish) of fruit in each pop.
The perks of being a kid-friendly recipe to make with kids of all ages this summer.
Chocolate. Did I mention LOTS of chocolate?

Money-Saving Tips for these Healthy Frozen Banana Pops

• Freeze Ahead. Before those bananas go bad, peel them, cut them in half and stick them with a chopstick/popsicle stick before freezing. Not only does it save you from throwing them out, but they are also ready to go whenever you are.
• Use store brands. Utilize store brands for items such as the chocolate chips and pineapple. These tend to be more cost-effective without sacrificing flavor or quality.
• Buy in bulk. Purchase walnuts in the bulk section, which tend to be a more affordable option. You can also buy just the amount you need to reduce food waste.

6 ingredient frozen banana split pops

Serves 6

Ingredients

• 3 bananas, cut in half
• 3 sets of chopsticks, cut in half (or 6 popsicle sticks/skewers)
• ¾ cup semi-sweet chocolate chips
• 1 teaspoon coconut oil (or other neutral oil such as canola or avocado oil)
• ¼ cup chopped walnuts
• 1 8-ounce can crushed pineapple, drained
• ½ cup chopped strawberries (about 10 medium strawberries)

Instructions

1. Line a baking sheet with parchment paper and set aside.
2. Skewer each banana half and freeze on prepared baking sheet for 2 to 3 hours, or until bananas are firm to the touch.
3. In a microwave-safe bowl, add chocolate chips. Microwave on high for 2 minutes, stirring every 30 seconds until chocolate is melted.
4. Stir in coconut oil.
5. Dip banana in chocolate to coat.
6. Sprinkle with chopped walnuts, strawberries and pineapple.
7. Repeat process for remaining bananas.
8. Enjoy immediately, or freeze in resealable container for up to 2 weeks.

Notes

Make vegan-friendly or dairy-free by using dairy-free chocolate chips. Since the bananas are frozen, the chocolate freezes on them quickly. It works best to sprinkle each banana with toppings immediately after dipping in chocolate, as opposed to dipping all of the bananas in chocolate first.

Utility
Arguably the most widely used and versatile type, utility tongs are suitable for flipping or turning foods during cooking, removing cooked foods from boiling water and handling hot foods from the oven or grill. Most often, these tongs are made of metal, stainless steel or plastic with a scalloped tip for better grip. They also can come with a spring-loaded mechanism for easier use and a locking option for easy storage.

Some metal or steel utility tongs have silicone tips, which can prevent damage to cookware and provide a stronger grip when handling foods. Most utility tongs are designed to withstand high temperatures, making them ideal for handling or turning hot foods, and are dishwasher-safe. When using plastic tongs, ensure they are specifically designed to withstand high heat to prevent them from melting or burning.

Utility tongs come in a variety of sizes and lengths. Shorter tongs are best for serving and plating foods; longer tongs protect hands and arms from splattering oil or grease and high heat when grilling or cooking over an open flame.

Serving and Plating
Buffet, salad and scissor-style are three common types of serving tongs. Much like the utility design, serving tongs can be made of materials such as metal or steel, plastic, wood and bamboo.

Buffet tongs often have a triangular or scalloped tip, making it easier to pick up and serve different types of foods. Most salad tongs have both a fork tip and a spoon tip to efficiently transfer and serve delicate greens or mixed salads.

As their name implies, scissor-style tongs use a pivoting motion similar to scissors to open and close the arms. Scissor tongs have paddle-shaped tips that better grip bulky items such as baked potatoes or corn on the cob.

Serving tongs also have specific purposes, such as placing ice cubes in drinks, transferring slippery noodles and food styling at fine dining restaurants or photography shoots. Bamboo or wooden tongs are used to safely retrieve bread from a toaster oven or pop-up toaster.

Because they have different uses, serving tongs are made from materials that can withstand both hot and cold temperatures. Most are dishwasher-safe, unless they are designed to be disposable, recyclable or compostable.

When tongs are damaged or no longer function, they should be discarded or recycled. Most stainless-steel and metal tongs can be recycled as scrap metal after removing all silicone or plastic parts. Tongs made of wood or bamboo can be composted but should be taken to a facility for processing instead of composting them at home. Most traditional and disposable plastic tongs cannot be recycled, but they can be washed and reused until they become worn or damaged.

References

Granger T. How to Recycle Your Old Cookware. Earth911 website. Published October 11, 2010. Accessed June 5, 2019.
Kitchen Tongs. CooksInfo website. Accessed March 24, 2019.
Serving Tongs. WebstaurantStore website. Accessed March 23, 2019.
Tong Buyers’ Guide. Katom Restaurant Supply Inc. website. Accessed March 21, 2019.
Utility Tongs. WebstaurantStore website. Accessed March 23, 2019.
Winco UTS-9K Non-Slip Silicone Tip Utility Tong”. TigerChef website. Accessed March 22, 2019.

I’m still surprised how much attention cauliflower gets. Like what hasn’t it tainted? Pizza. Mashed potatoes. Rice. Buffalo wings.

Don’t get me wrong, I’m all about adding more veggies to every day, but I like my pizza to be pizza. And my rice to be starchy. So I bet you’re wondering why I’d make tacos with cauliflower after all this ranting is done with.

It tastes good.

I first got the idea when trying out the Test Kitchen recipe from Food & Nutrition that involved cauliflower and walnuts as the taco meat. Riiigghht. It was awesome. I was wrong. Cauliflower has a place in my tacos!

The walnuts gave it an awesome texture, but my heart always goes back to the lentil. Have you met yet? Lentil, this is my friend. My friend, the lentil. And they lived happily ever after.

It’s spicy. It’s smoky. Chock full of protein, fiber, and yes, cauliflower. I have been reborn.

Money-Saving Tips for these Lentil Cauliflower Tacos:

• Use store brands. Utilizing store brands for basics such as spices, tomato paste and lentils can be an easy way to save money without sacrificing flavor or quality.
• Swap frozen for fresh. If fresh cauliflower is expensive, swap it out for frozen florets. Allow it to defrost, chop and cook in the pan the same as fresh. The cooking time will be less.

Lentil Cauliflower Tacos

Serves 8

Ingredients

• 1 teaspoon olive oil
• 1 small head cauliflower, roughly chopped
• 1¼ cup water, divided
• 2 cloves garlic, minced
• 1 cup cooked lentils
• 1 teaspoon chili powder
• 1 teaspoon cumin
• ½ teaspoon smoked paprika
• ¼ teaspoon salt
• ¼ teaspoon pepper
• 1 6-ounce can tomato paste
• 8 tortillas
• Toppings such a diced avocado, cilantro, green onions, etc.

Instructions

1. Heat oil in a large skillet over medium-high heat.
2. Add chopped cauliflower and cook until lightly browned, about 5 minutes.
3. Add ¼ cup water, cover, and cook until cauliflower is softened, about 5 minutes.
4. Add garlic and cook another 30 seconds. Remove from heat.
5. Transfer lentils and cauliflower to bowl of a food processor. Pulse 3 to 4 times, until mixture is chopped.
6. Move back to skillet over low heat.
7. Add spices and salt and cook for 30 seconds.
8. Add tomato paste and 1 cup of water and stir until mixture is thoroughly combined.
9. Transfer mixture to tortillas and top with desired additions.

Cooking Notes

Use canned lentils so they are already cooked and ready to go. Just drain and rinse before using. This filling can be a salad topping, omelet filling or even wrapped in a burrito as well!