Beet and Apple Slaw

The trick to a successful BBQ, this season, is plenty of condiments, salads, and other treats to break up all that protein. For a healthy tasty salad, that will rival your traditional Cole Slaw, try this Beet and Apple Slaw. People don't appreciate the true flavor and versatility of the beetroot , because we mask it by pickling. But grated raw beet packs a healthy punch. Beetroot has been known to fight High Blood pressure, cancer, cholesterol, and constipation. I cant think of a more perfect side dish to go with any BBQ.

Beet and Apple Slaw
serves 6
1 large beetroot
2-3 apples
1 cup Mayonnaise
1 tbsp sugar
2 tbsp Balsamic Vinegar
3/4 cups raisins or currents
1 tbsp minced ginger
* you may want wear plastic gloves when handling the beet as it can stain your hands

With a vegetable peeler , peel the beet and chop into manageable quarters. Take a grater and grate the entire beet into a glass bowl. Peel , core, and dice apples. Add to the bowl of grated beets. Toss in sugar, mayonnaise, balsamic vinegar,raisins, and ginger. Mix well. Serve at room temperature or chilled

Asian Crispy Roast Chicken Salad

I both love and hate salads. A salad really has to rock and capture my attention. Spare me a bland lunch time salad offering. Sometimes the most prep work on ingredients that go into a salad yields a better salad. Otherwise in most cased we have boring, sometimes soggy messes. This morning I woke up not knowing what to so with some chicken in the freezer that I knew would have to me my dinner.

I tossed a packet of some Chinese marinating powder I pick up from time to time. Its made with dehydrated shrimp, and spices and really transforms chicken.I totally picked up this tip from Jaden at Steamy Kitchen and am addicted. There are many types of marinaded and seasoning packet ts to find in the aisles of an Asian grocer. The fun part is reading the labels and trying to figure it out . I had half a head of Napa Cabbage and some string beans that needed to used or chucked soon. I parboiled the beans and chilled them with some thinly sliced raw scallions. I also chopped the cabbage and set to chill. I roasted my chicken thighs with skin on a rack over a pan in the oven . This allowed the fat to drip out and yield a crispier skin. When done I let the thighs cool to room temp to settle. I didn't have sesame oil so I improvise a quick taste dressing of 1 part olive oil, 1/2 part sweet chili sauce,and a smidgen of fresh diced ginger. Whisk up and you ready to go. Assemble on a plate or bowl the cold chilled Napa Cabbage, string beans, scallions. Top with sliced chicken with skin. Drizzle with dressing and your set.

Can it say it was delicious?! Maybe not the most healthy because of the use of dark meat and skin, but oh so flavorful and juicy. I don't think this would have worked so well with a boring breast.Play around and see for yourself. The key in the marinade and crispy skin.I am going to submit this one to Jadens contest too. It can be a 15 minute meal if you use store bought rotisserie chicken.

Nouvelle Soul....Oven Fried Catfish Nuggets and Spaghetti Squash

Currently in Chicago its that time of year for food festivals like Taste of Chicago, and family picnics/cookouts. In the Black(or to be politically correct African American) community one will find the usual standard fare of rib tips,burgers, hot dogs,potato salad,macaroni salad, some fried chicken or catfish served alongside with a spaghetti dish . It s good eating and tradition . The younger generations may try to infuse some healthier alternatives. I remember when I introduced my family to grilled salmon with a brown sugar teriakye sauce. Its a staple now at every Fourth of July.

I got to thinking about health today, OK ,I always think of it. But when my doctor was concerned with the weight increase in just a year I started reviewing. All in all its work, inactivity, and the food blogging doesn't help. But I love it. I like to think I eat healthier or at least a more diversified diet than my parents. They were successful professionals who had genetic time bombs ticking away.African Americans have higher rates of heart disease, cancer, high blood pressure, and diabetes . My mother passed away from ovarian cancer at the age of 54 and my father was a diabetic who in the last decade went downhill with strokes, heart attacks, and eventually ended up on dialysis.He developed adult onset diabetes when he moved from Nigeria to the West. Natural diet and sugars to refined processed foods. I was the sole care giver of both parents . Did I mention my step father had Parkinson's? Lets just say illness has hovered around like a bad penny all my life. Then I read Giz's story and got to thinking some more.If you haven't thought about Organ Donation, start.Its a personal subject, but one we can't ignore.This will impact you one way or another in your lifetime. So here is my entry for Tried ,Tested and True Two.Its my healthier lower fat version of a fried catfish and spaghetti dish. Call it Nouvelle Soul. There is a lot going here with flavors and influences. Certain Someone said it was OK for healthy. He would have preferred the real spaghetti, but he liked it.That's just him . I thought it was great and full of spice.Of course I added hot sauce to my fish.Enjoy.

Nutritional Info
Servings Per Recipe: 3
Amount Per Serving
Calories: 292.6
Total Fat: 10.8 g
Cholesterol: 67.5 mg
Sodium: 299.0 mg
Total Carbs: 23.9 g
Dietary Fiber: 2.1 g
Protein: 24.3 g

Oven Fried Catfish

1-2 lbs catfish nuggets

1 cup reduced fat milk

1/2 cup bread crumbs

1/2 cup Panko

1 teaspoon garlic powder

1 teaspoon Sichuan pepper ground

1 teaspoon chili flakes

Maldon Salt

1 teaspoon Smoked Paprika

1 teaspoon Lemon Pepper

Cooking Spray

Soak catfish for 1/2 -1 hour. In a zip lock bag mix all dry ingredients and spices. Pre heat oven to 350 degrees.Take fish and drop in bag. Shake until evenly coated. Place on a baking sheet which has been pre sprayed with the the non stick cooking spray. Bake for approx 30 -45 minutes.

Spaghetti Squash

Nutritional Info
Servings Per Recipe: 6
Amount Per Serving
Calories: 96.0
Total Fat: 2.6 g
Cholesterol: 0.0 mg
Sodium: 312.6 mg
Total Carbs: 15.3 g
Dietary Fiber: 4.5 g
Protein: 2.3 g

1 Spaghetti Squash

1 can plum tomatoes

1 bell pepper chopped

1 half cup chopped onion

1 tablespoon olive oil

salt

pepper

Italian Seasonings

Pierce the rind of Spaghetti Squash and Microwave 5-6 minutes per pound.Let stand for 5 minutes when complete. Spilt ope length wise and scoop out seeds. Take a fork and scoop out pulp which resembles spaghetti.

In a sauce Pan heat the olive oil. Brown onions and bell pepper, Italian seasonings, and salt/pepper Add crushed plum tomatoes and their juices and lower heat. Cook for approx 20 min.

Toss in spaghetti squash.

If your looking for a nice salad to add your cookout inspired dinner try this.

Basically I took my leftover lean pork loin and tossed with spinach leaves and and cubed sweet potato. The dressing is Rice vinegar, honey, and olive oil.