Friday’s Flavors: Easy Mediterranean Eggplant (Paleo, Keto, Celiac, Anti-Candida Diet Friendly)

Hey, Foodies! Happy Friday!

Today I have a riddle for you: What do eggplant, basil and garlic have in common?

Answer: This delicious (and nutritious) dish!

All corniness aside, this is another recipe where I have to give credit to my mom., so you know it’s gotta be good! When she first tried it, she sliced the eggplant lengthwise and had my dad grill it, which is great if you have the time and patience to man the grill and if you seek a smoky flavor, like you’d find in baba ghanoush.

Jump forward a few decades and I’ve mastered how to create this dish in either the oven or on the stovetop! The oven preparation is more hands off, but for those times when your oven is already in use, the stovetop method works well too!

Bonus: This recipe is keto, paleo, celiac, and anti-candida diet friendly!

Ingredients:

1 eggplant

2 large cloves garlic

1 handful fresh basil

2 tablespoons capers

olive oil

salt and pepper to taste

Oven Preparation:

Preheat oven to 350 degrees.

Slice eggplant widthwise into 1/4 – 1/2 slices. Using a bowl, dip slices in olive oil until well coated. Place slices on a baking sheet. Bake for 10-15 minutes, flip, and bake another 10-15 minutes. (The thicker your slices, the more time they’ll need.)

Mix 2/3 cup olive oil, 2 large crushed garlic cloves, a handful of basil chopped finely into ribbons, 2 tablespoons capers, and salt and pepper to taste. Stir well.

Remove cooked eggplant from baking sheet, put a serving on a plate, and spoon mixture on top.

Stovetop Preparation:

Cube eggplant into 1 inch chunks.

Heat 1/2 cup olive oil over medium heat. Add eggplant. Cook until soft, stirring frequently and adding additional olive oil as needed, about 10-15 minutes.

Add crushed garlic, capers, basil, and salt and pepper to taste. Stir until garlic is fragrant, and serve.

Any leftovers (if you have them) taste great the next day!

I’m always looking for new flavors to try! What’s your favorite way to cook eggplant?

If you try it, please let me know if you like it! Check back next Friday for another Foodie Flavor!

Fridays Flavors: Easy Roasted Brussel Sprouts

Hey, Foodies! Happy Friday!

What comes to mind when you think about Brussel Sprouts?

A childhood fear of being forced to eat them?

That they’ve been hailed as a ‘superfood’?

Or that they’re trendy in a deep fried or fattened up with bacon kind of way? (Which, as much as I love bacon, kind of defeats the purpose of a vegetable.)

The truth is, Brussel Sprouts are incredibly good for you, but it seems like there’s a bit of confusion about what to do with them. And honestly, prepared the wrong way, that childhood fear just might be realized.

But with just a tiny bit of effort, you can make Brussel Sprouts that are both delicious and nutritious!

(This same roasting method also works for broccoli, cauliflower and fennel!)

Ingredients:

Brussel Sprouts

Olive Oil

Pepper to Taste

Garlic Salt to Taste

Preparation:

Preheat oven to 350.

Cut off the butt end of the sprouts, then slice up the middle. Remove any loose or damaged leaves.

Dip Brussel Sprout halves into a bowl of olive oil, and place on a baking sheet cut edge down. Be generous with the olive oil – it’ll take more than you think – because you want the sprouts to roast until they caramelize, but if they’re too dry, they’ll get crusty and dry instead.

Sprinkle oiled sprouts with Garlic Salt and Pepper to taste.

Roast in oven for 30 minutes (adjusting for smaller or larger than normal sized sprouts). The top side should turn color a darker green and begin to brown. The bottoms should caramelize and look like heated sugar (think the top of Crème Brule). And that’s it. Tender, flavorful, and healthy!

How do you cook your Brussel Sprouts?

If you try it please let me know if you like it, and don’t forget to check back next week for more Friday Flavors!

Friday’s Flavors: Easy Air Fryer Chicken

Hey, Foodies! Happy Friday!

I’ll admit it – when air fryers first broke onto the scene, I jumped on the bandwagon. I mean, frying food without actually frying it? Healthy ‘fried’ food?!?!

And while us air fryers quickly parted into two different camps – those who hated it and those who loved it – I found myself somewhere in the middle. No, it’s not an excellent imitation of deep fried food without all the oil, but yes, it does cook some things very well and I still use mine at least several times a month.

One of the great things about air fryers is being able to cook meals in a fraction of the time. Game hens in 25 minutes. Entire roaster chickens in 45-55 minutes. And if you do it right, the skin is crisp and the meat is tender and juicy. So here’s my secret for perfect (and EASY!) air fryer chicken.

Ingredients:

1 whole 3-4 pound chicken

butter, ghee or olive oil (I use about 2 tbsp of butter)

spices (I use large quantities of garlic powder, onion powder, and pepper and a bit of Old Bay, paprika and garlic salt)

Preparation:

Spray the air fryer basket lightly with a little cooking spray to make clean up easier.

I mix some of the spices I’m going to use in a small dish, as well as my butter or oil so I don’t spread raw chicken germs everywhere. Rinse and dry your chicken, including the inside, removing any neck, gizzards, etc..

Starting with the breast side up, work your fingers underneath the skin. Rub some of your butter or oil and your spice mixture under the skin, then on top of the skin. Flip and repeat. Do the same to the inside of the cavity.

Begin cooking breast side down.

After washing your hands, sprinkle more spices on the bottom of the chicken. Keep spices out for when you flip the bird.

Cook bottom side up at 350 for 25 minutes. Flip, sprinkle skin with more spices, then set timer for another 20 minutes. (If chicken is closer to 4 pounds than 3, 23 minutes.)

When time is up, check with a cooking thermometer, inserting into the thickest part of the thigh, avoiding the bone. Chicken is safe to eat at 165 degrees. If it’s within a few degrees, you can let it sit for a few minutes to continue cooking before slicing. If it needs more time, do so sparingly to keep the meat juicy.

And that’s it! Juicy chicken with crispy skin in half the time it takes in the oven! (If cooking game hens, simply cook for 20-25 minutes at 350 breast side up, no flipping necessary.)

If you make it, please let me know how you liked it!

Check back next Friday for another Friday Flavor!

Friday’s Flavors: Easy (But Tasty) Mussels

Hey, Foodies! Happy Friday!

Mussels are one of the foods that I’ve found a lot of people like to eat, but tend to only do so when dining out – they want someone else to cook them. But it’s SO easy to do it yourself! This recipe works whether you want them plain or (if like me) you want to serve them over pasta!

Ingredients:

2 pounds mussels

1/4 cup olive oil

2 tablespoons butter

1/2 cup white wine

1 large shallot, chopped

8 large cloves garlic, chopped

4 large cloves garlic, pressed

salt and pepper to taste

Optional:

2 large handfuls spinach

pasta

parmesan cheese

Preparation:

I think what turns a lot of people off about cooking mussels is the debearding, but it really isn’t that hard and doesn’t take that long. Rinse each mussel individually, making sure the shells are clean. As you do that, grab any whiskers that protrude from the seam of the shell and tug back and forth until they come free.

(Some people soak the mussels for 20 minutes in cold water to get them to release any sand they have in their shells – I’ve never done this and have never had any issues.)

Peel garlic. Chop shallots and some of the garlic. Add olive oil, butter and wine to a cooking container with a lid (braising pan, stock pot, large frying pan, etc.). Add shallots and chopped garlic. When shallots start becoming pale and translucent, add crushed garlic, salt and pepper.

Add mussels, stirring to coat with the mix, then cover. After a couple minutes, when the shells start opening, stir again and recover.

Mussels generally only take about 5 minutes to cook. If you decide you want to serve your mussels over pasta, I suggest adding some spinach for the last minute of cooking. And that’s it! Time to serve!

If you’re a cheese person, a little freshly grated parmesan compliments the flavor nicely.

(Mussels water down the mixture, making it more of a mild flavored broth than a sauce. I think it works nicely over pasta, but if you want something thicker and more flavorful, remove the mussels and spinach, add a little more wine, butter and garlic and reduce.)

If you try it, please let me know how you like it!

Check back next Friday for more Foodie Flavors!

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