Grilled Catfish w/ Tomato Relish on Tarragon Lentils

Grilled Catfish with Tomato Relish on Tarragon Lentils

Catfish seasoning

Marinating catfish

grilled catfish

Tomato Relish:

2 cups cherry tomatoes, halved

1/2 cup onion, sliced

1/4 cup bell pepper, chopped

1 TBSP garlic, minced

1 TBSP Extra Virgin Olive Oil

1/4 tsp red pepper flakes

3 TBSP red wine vinegar

1/2 tsp mustard powder

1 TBSP honey

salt & black pepper

Heat olive oil in a small saucepan on medium high heat and saute onion, bell pepper, & garlic for 5 minutes or until soft. Season with salt and pepper. Add the remainder of the ingredients and bring to a simmer for 1 and 1/2 hours, stirring occasionally. Let cool.

Tomato relish 1 Tomato relish


4 filets of catfish, small to medium size

1 tsp salt

1/2 tsp black pepper

1/4 tsp tarragon

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp smoked paprika

1/8 tsp tumeric

1/8 tsp cayenne

2 TBSP extra Virgin Olive Oil

Mix dry ingredients together. Coat the fish in olive oil. Sprinkle seasoning on both sides of fish and rub in. Let sit for 15 to 20 minutes. The longer the better. Heat grill to medium to high heat. Grill fish till cook through. 3 to 5 minutes per side depending on the size of the fish. Be very careful flipping the fish over as it can be very tender and break while flipping.

Tarragon Lentils:

1 cup red lentils

2 1/2 cups chicken stock, non salted

1/2 tsp garlic powder

1/2 tsp onion powder, 1/2 tsp dried tarragon

1/2 tsp salt

1/2 tsp black pepper

1/4 tsp tumeric

Place everything in a medium sized saucepan and bring to a boil. Simmer for 25 minutes or until lentils are soft. Add more stock if needed.


Serves 4


Nutrition Facts
Serving Size 1 Serving
Per Serving % Daily Value*

Calories 568

Calories from Fat 245

Total Fat 27.2g 42%

Saturated Fat 4.3g 21%

Cholesterol 75mg 25%

Sodium 298mg 12%

Potassium 1006mg 29%

Carbohydrates 40.3g 13%

Dietary Fiber 8.6g 34%

Sugars 9.1g

Protein 41.8g

Vitamin A 14% · Vitamin C 66%
Calcium 6% · Iron 28%

Corn Chowder

Corn Chowder

2 strips bacon, diced

1/2 a head large cauliflower, cut into florets

3 1/2 cups corn kernels, cut off the cob or frozen, saving 1/2 cup corn for the end

1 cup onion, chopped

1/2 cup bell pepper, chopped

2 garlic cloves, minced

3 cups water, vegetable stock, or chicken stock

1 cup heavy cream

4 oz cream cheese

2 TBSP extra Virgin Olive oil

2 tsp salt, divided

1 tsp freshly ground black pepper, divided

1 tsp red pepper flakes, optional

Preheat oven to 350. Toss cauliflower florets w/ olive oil, salt, & pepper. Roast for 25 to 30 minutes, tossing halfway thru. While cauliflower is roasting in the oven, heat up a large pot on medium high heat and cook bacon until crisp. Reserve bacon and leave the drippings. Add onion, bell pepper, garlic, salt, pepper, & red pepper flakes and saute for 5 minutes. Add corn and stir to combine and saute for another 5 minutes. Add water, vegetable stock, or chicken stock. Bring to a simmer for 8 minutes then add cauliflower, heavy cream, & cream cheese. Simmer for 10 minutes stirring constantly to melt the cream cheese. Using a immersion blender, puree everything in the pot. ( If you do not have a immersion blender, use a regular blender and puree in batches. Makes sure you place a towel on top the lid when blending because the HOT liquid may splatter out. Or use a food processor in batches as well w/ the same tip for the blender.) Once it’s all blended and smooth, taste and season with more salt, pepper, or red pepper flakes to taste. It will be a little sweet so you may want to add more spice. Stir in the rest of the corn kernels. Serve into bowls topped w/ bacon.

Serves 10


Note: If you want to keep it vegetarian. Use Olive Oil in place of bacon drippings. Nutritional Information is according to the recipe and using Vegetable Stock.


Nutrition Facts
Serving Size 1 Serving
Per Serving % Daily Value*

Calories 187

Calories from Fat 123

Total Fat 13.7g 21%

Saturated Fat 6.8g 34%

Cholesterol 32mg 11%

Sodium 420mg 18%

Potassium 246mg 7%

Carbohydrates 15.3g 5%

Dietary Fiber 2.2g 9%

Sugars 4.1g

Protein 4.3g

Vitamin A 11% · Vitamin C 44%
Calcium 3% · Iron 10%

Grilled Corn


Remove husks like picture and use the Herb Butter recipe on this site and rub a pat of butter all over the ear of corn. Wrap the husks back over the corn. Place on grill and turn every 5 minutes cooking for about 20 minutes.

Remove from grill and remove husks off the corn cob and serve.

Nutrition Facts
Serving Size 1 ear, yields (77 g)
Per Serving % Daily Value*

Calories 83

Calories from Fat 9

Total Fat 1g 2%

Saturated Fat 0.2g 1%

Polyunsaturated Fat 0.5g

Monounsaturated Fat 0.3g

Cholesterol 0mg 0%

Sodium 0mg 0%

Potassium 163.24mg 5%

Carbohydrates 19.3g 6%

Dietary Fiber 2.2g 9%

Sugars 2.4g

Protein 2.6g

Vitamin A 4% · Vitamin C 8%
Calcium 0% · Iron 2%

Herb Butter

Herb butter Herb Butter1

1 stick unsalted butter, softened

3 TBSP fresh flat leaf parsley, chopped

2 cloves garlic, rough chop

1/4 cup Parmesan Cheese, grated

1 tsp salt

1/2 tsp freshly ground black pepper

Place everything in a food processor and pulse till well combined. Place the butter on a piece of plastic wrap and roll into a log and place back in the fridge.

Makes 8 servings,

Used for grilled corn, on top of steaks, cooking eggs, possiblities are endless.

Nutrition Facts
Serving Size 1 Serving
Per Serving % Daily Value*

Calories 125

Calories from Fat 117

Total Fat 13.0g 20%

Saturated Fat 8.3g 42%

Cholesterol 35mg 12%

Sodium 67mg 3%

Potassium 14mg 0%

Carbohydrates 0.6g 0%

Dietary Fiber 0.1g 0%

Sugars 0.0g

Protein 2.5g

Vitamin A 10% · Vitamin C 4%
Calcium 7% · Iron 1

Zucchini & Yellow Squash Ribbon Pesto Salad

5 small zucchini, peeled into ribbons with a vegetable peeler

5 small yellow squash, peeled into ribbons with a vegetable peeler

1 tsp salt

1/2 tsp black pepper

1/4 cup fresh pesto, any kind will do, store bought or homemade

Mix all ingredients in a medium bowl till well combined and serve. Serves 4 people

Nutrition Facts
Serving Size 1 Serving
Per Serving % Daily Value*

Calories 67

Calories from Fat 50

Total Fat 5.6g 9%

Saturated Fat 0.9g 5%

Sodium 141mg 6%

Potassium 155mg 4%

Carbohydrates 3.5g 1%

Dietary Fiber 0.9g 4%

Sugars 1.7g

Protein 1.5g

Vitamin A 2% · Vitamin C 17%
Calcium 2% · Iron 3%
Z&S pesto 5 Z&S pesto 4
Z&S pesto 3
Z&S pesto 1

Shrimp & Veggie White Wine Saute

Shrimp & Veggie Saute 6

24 large shrimp, peeled & deveined with tails left on

1 cup red bell pepper, thinly sliced

1/4 cup red onion, thinly slliced

1 cup baby portabella mushrooms, sliced

1 cup zucchini, sliced

1 cup yellow squash, sliced

2 cloves garlic, minced

1 cup white wine

1/4 cup heavy cream

1/4 cup Parmesan Cheese, grated

3 TBSP Flat-Leaf Parsley, chopped

1/2 tsp red pepper flakes

2 tsp salt, divided

1 tsp freshly ground black pepper, divided

3 TBSP Extra Virgin Olive Oil

Heat olive oil in a large saute pan on medium high heat. Add onions, bell pepper, & garlic. Season with salt & pepper. Saute for 3 to 4 minutes. Add zucchini, yellow squash, salt, & red pepper flakes and stir to combine and saute another 5 minutes. Add mushrooms & White Wine. Simmer till reduced by 1/2. Add heavy cream & shrimp. Cook till shrimp is almost done about 3 minutes. Add Parmesan & pepper and stir for 2 minutes or until shrimp is cooked thru. Sprinkle parsley into dish and stir. Serve immediately.

Serves 4

Nutrition Facts
Serving Size 1 Serving
Per Serving % Daily Value*

Calories 392

Calories from Fat 188

Total Fat 20.9g 32%

Saturated Fat 7.7g 39%

Cholesterol 209mg 70%

Sodium 485mg 20%

Potassium 446mg 13%

Carbohydrates 10.1g 3%

Dietary Fiber 1.8g 7%

Sugars 3.9g

Protein 30.2g

Vitamin A 43% · Vitamin C 99%
Calcium 36% · Iron 6%

Grilled Vegetable Quinoa Salad

1 cup quinoa, I used red organic quinoa

2 cups vegetable stock or water

1/4 cup canola oil

1 red bell pepper

2 thick slices red onion

1 small to med. zucchini, thickly sliced lengthwise

1 small to med yellow squash, thickly sliced lengthwise

1 portabella mushroom, stem and gills removed

1 elephant garlic clove, sliced

1/4 cup extra virgin olive oil

1/4 cup red wine vinegar

1 TBSP Dijon Mustard

1/2 tsp red pepper flakes

salt and pepper, to season thru out the cooking process


Cook quinoa according to package directions w/ vegetable stock or water and season w/ salt and pepper. Let cool to room temperature.

Heat grill to medium high heat. Coat all vegetables with canola oil and salt and pepper. Grill for about 3 to 4 minutes per side or until tender but still crisp and they have grill marks. Let all vegetables cool to room temperature and then chop in bite size chunks. Mix all vegetables and quinoa in a large bowl. In a measuring cup mix together the extra virgin olive oil, red wine vinegar, dijon mustard, red pepper flakes, salt, & pepper. Pour dressing over quinoa mixture and stir. Serve at room temperature or cold.

Makes 12 servings.

Nutrition Facts
Serving Size 1 Serving
Per Serving % Daily Value*

Calories 162

Calories from Fat 91

Total Fat 10.1g 16%

Saturated Fat 1.3g 7%

Sodium 157mg 7%

Potassium 134mg 4%

Carbohydrates 15.6g 5%

Dietary Fiber 2.7g 11%

Sugars 1.8g

Protein 3.1g

Vitamin A 2% · Vitamin C 32%
Calcium 1% · Iron 6%
Grilled Vegetable Quinoa Salad 1
Grilled Vegetable Quinoa Salad 2
Grilled Vegetable Quinoa Salad 3
Grilled Vegetable Quinoa Salad 4
Grilled Vegetable Quinoa Salad 5
Grilled Vegetable Quinoa Salad 6
Grilled Vegetable Quinoa Salad 7


Red Wine Rosemary Braised Pork Tenderloin

2 pork tenderloins, about 5 to 6 pounds

1 TBSP dried rosemary

2 TBSP finely minced garlic

1 TBSP kosher salt

2 tsp freshly cracked Black Pepper

1 cup red wine, cabernet or merlot

1 cup low sodium chicken stock

2 TBSP olive oil

Heat large skillet on medium-high heat  and add olive oil. Rub garlic into the tenderloin then sprinkle the dry spices onto the pork. Sear on all sides of the tenderloins and place them into a crockpot. Deglaze the skillet with the chicken stock and pour it into the crockpot with the red wine. Turn crockpot to low for 8 to 10 hours or on high for 4 hours. Carefully remove the tenderloins and place on a plate and cover with foil. Simmer remaining liquid from the crockpot in a sauce pan and reduced by half. Slice tenderloins into medallions and pour sauce on top.

Serves 4 to 6 people


I serve this with a Carrot & Apple Salad.

Shrimp Cakes

Shrimp Cake

1 lb baby shrimp, 99/150 count

2 cups fresh spinach

1/2 cup onions, rough chop

1/2 cup red bell pepper, rough chop

1 tsp roast garlic

1/4 tsp red pepper flakes

1/2 tsp freshly cracked black pepper

1 tsp salt


Saute spinach in a pan w/ a little olive oil till just wilted. Place in a colander to cool and drain. Put everything in a food processor and pulse till everything is minced and combined. Form into 4 patties and place in the fridge to set for 30minutes. Heat a non stick pan on medium high heat and spray w/ non-stick cooking spray. Cook for 4 minutes per side or until cook through.

Makes 4 cakes.  Freezes very well!

Nutrition Facts
Serving Size 1 Serving
Per Serving % Daily Value*

Calories 129

Calories from Fat 14

Total Fat 1.5g 2%

Saturated Fat 0.0g 0%

Cholesterol 220mg 73%

Sodium 267mg 11%

Potassium 135mg 4%

Carbohydrates 4.7g 2%

Dietary Fiber 1.0g 4%

Sugars 1.8g

Protein 24.9g

Vitamin A 40% · Vitamin C 50%
Calcium 5% · Iron 23%

Turnip Gratin

Turnip Gratin 1 Turnip Gratin 2


2 LBS fresh turnips, thinly sliced

2 cups Swiss cheese, grated (I use jarlsberg)

1 stick, unsalted butter

1 12 oz can evaporated milk

2 tsp dried thyme

2 tsp dried savory

1/2 tsp red pepper flakes

1 tsp white pepper

1 tsp salt


Preheat oven to 450 degrees. Place butter in a large cast iron skillet and heat in the oven till butter is melted. Mix thyme, savory, red pepper flakes, white pepper, & salt together. In 4 layers, add about 1 cup of sliced turnips, then 1/2 cup cheese, sprinkle of seasonings, and a little evaporated milk. Repeat 3 more times till all ingredients are used. Sprinkle paprika on top. Bake for 45 minutes till golden brown and bubbly.

Serves 10

Nutrition Facts
Serving Size 1 Serving
Per Serving % Daily Value*

Calories 318

Calories from Fat 223

Total Fat 24.8g 38%

Saturated Fat 15.5g 78%

Cholesterol 67mg 22%

Sodium 389mg 16%

Potassium 290mg 8%

Carbohydrates 9.9g 3%

Dietary Fiber 1.6g 6%

Sugars 3.7g

Protein 14.6g

Vitamin A 15% · Vitamin C 35%
Calcium 45% · Iron 3%