Meatless Monday Taco's

Today is meatless Monday. I decided to
participate in my first meatless Monday by making some Pinto bean tacos. Simply put
I substituted beans in place of beef or chicken.

What you will need

1 1/2 cups organic pinto beans 

3 hard organic corn taco shells

1 large tomato

1 medium red onion 

1 avocado 

a bunch of cilantro 

1 jalapeno pepper

1 cup chopped spinach 

1 lime

salt

pepper

hot sauce

cumin 

feta cheese

mozzerella cheese

plain greek yogurt

Preheat the oven to 350 degrees

place the pinto beans in a small pot on medium heat on the stovetop

let simmer for about 15 minutes or until soft remove from heat and drain

make a small batch of garden green salsa click here for directions

reserve some of the salsa ingredeints 

shred a 1/2 cup of each kind of cheese

place the taco shells in the oven for about 5 to 6 minutes

remove the Taco shells let cool for a minute or two

load the taco shells beans first

place the spinach and then  your fresh chopped reserved salsa ingredients 

add the salsa 

top with a tablespoon of yogurt

top off with a mix of each cheese

enjoy :) 

Happy Meatless Monday

Pear breakfast smoothie--- by man (eric) in the kitchen

The big bad breakfast pear smoothie was paired with my green breakfast today. I started the day off with a blast of energy.

1 Organic Pear Peeled and cored

1 lemon juiced

1 Organic Apricot ( Remove the pit)

1 cup green juice (see that here)

1/2 cup ice

1/2 cup water

Blend all together until smooth 

Serve with the Green Breakfast (see that here)

Fresh Cherry and Corn Salad

This month my blogging will be about eating to fight cancer, the recipes will be ones featured by the AICR organization. I will prepare and possibly modify the recipes that I source from AICR. Did you know that 1 in 3 people in the United States will have some sort of cancer, did you know that cancer is the number 3 top cause of death in the United States? This seasonal salad boasts a pound of bright cherries.This colorful fruit is a good source of fiber, vitamin C and natural antioxidants called anthocyanins.

Anthocyanins and their role in cancer prevention

Fresh Cherry and Corn Salad

Makes 8 servings Per serving: 215 calories, 10 g total fat (3 g saturated fat), 6 g protein, 29 g carbohydrate, 3 g dietary fiber, 167 mg sodium.

Dressing Ingredients1/2 medium shallot, finely chopped 3 cloves garlic, minced 1/4 cup extra virgin olive oil 1/4 cup balsamic vinegar Salt and freshly ground black or white pepper to taste Salad Ingredients5 ounces baby arugula or baby spinach 4 ears cooked fresh corn, kernels sliced off cob 1/2 cup finely sliced red onion 3/4 cup feta cheese 1 lb. fresh dark cherries, pitted, sliced in half

Directions: In small mixing bowl, combine all dressing ingredients. Whisk well. I put everything in my magic bullet and blended it very briefly ... In large salad bowl combine arugula, corn and onion. Drizzle with dressing and toss to coat. Arrange salad on individual dishes and sprinkle with feta. Top with cherries and serve. Grocery List • Shallot • Garlic • Extra-virgin olive oil • Balsamic vinegar • Salt and freshly ground black or white pepper • Baby arugula or baby spinach • Corn • Red onion • Feta cheese • Cherries Recipe credits - American Institute for Cancer Research

5 Minute Watermelon icy cold Frappe'

I found that this is a great alternative to serving watermelon slices, and it is a little less of a mess-- just cut a small watermelon in half--make sure to chill it first, Take about 8 cups of watermelon, leave in the seeds. Blend the watermelon well, add in about 8 leaves of mint, a half cup of ice and blend well. Serves 2.

What you will need
4 cups cold watermelon chunks
8 mint leaves
1/2 cup ice


This drink is a nutrient powerhouse, it is high in vitamin c, magnesium, phosphorus, potassium and other minerals.

Watermelon Frappe'

The Kiwi Sunrise -- Smoothie recipe

HI,

This is my personal fortified orange drink, it is great by itself or with breakfast... I was just going to juice an orange, but then I thought wait, I have some great supplements to add to this orange... what I came up with is the Kiwi Sunrise drink.

This morning a signature drink for me-- what this means is that it is all mine- my creation

I call it the Kiwi sunrise

1 Peeled kiwi
one peeled orange
1/8 teaspoon chia seeds
1/8 teaspoon vanilla protein powder
1 tablespoon raw honey
1 cup of ice
1/8 teaspoon of bee pollen
1/8 teaspoon of ginger

blend it =- drink it- share it==--

Orange delight frozen drink - mAn in the kitchen

Hi,

On those hot Texas summer days, I am in need of a cold refreshing frozen drink. I have decided to make what I am going to call the Orange delight--- below is the how to--- simple and easy make it in less than 10 minutes.

1 orange peeled
1 cup frozen strawberries
1 cup ice
1 teaspoon vanilla protein powder
1/4 teaspoon bee pollen
2 tablespoons raw honey

blend and serve immediately 

This orange delight frozen drink is amazing and addictive.

Supreme Pizza - Man in the kitchen

Hi, 

Tonight I was craving pizza, I love to add lots of variety and veggies to my pizza. Below are the instructions for what I CALL the man in the kitchen supreme pizza. 

The pizza

 1 cup hand shredded mozzarella cheese
1/4 cup chopped green bell pepper
1/4 cup chopped white onion

2 small chopped Jalapeno peppers
5 pieces pepperoni
1/8 tablespoon red pepper flakes
4 shiitake mushrooms sliced
pinch of salt
pinch of pepper
1/4 tablespoon fresh chopped oregano
1 fresh sliced tomato
1/2 cup pizza sauce
1/8 tablespoon of your favorite hot sauce

place all toppings on to 

on a organic pizza crust or a homemade crust

Preheat oven to 375 degrees

place pizza directly on center rack in preheated oven, let bake for 15 min. 

remove hot pizza place on a pizza tray let rest for 6 to 7 minutes 

Slice pizza 

serve immediately 

Baked Breakfast Bars - Apple Cinnamon

Hi,

I needed a quick and easy , on the run breakfast for this coming week. I have decided to make up some

Baked Breakfast bars. This idea makes breakfast fast and simple for those mornings where time is limited. 

This cereal consists of fiber, protein, and essential fatty acids, along with

many whole-food source vitamins and minerals, including a high amount a calcium.

How to make them yourself

INGREDIENTS

1/2 apple, diced

1 cup steel-cut oats

1/2 cup diced almonds

1/2 cup ground flaxseed

1/2 cup hemp protein

1/2 cup unhulled

sesame seeds

1/2 cup sunflower seeds

1 1/2 tsp cinnamon

1/4 tsp nutmeg

1/4 tsp black chia seeds

1 tbsp coconut flakes

1/4 tbsp hulled hemp seeds

1/4 tsp sea salt

1/4 cup hemp oil

1/4 cup molasses

3 tbsp apple juice

Combine apple, oats, almonds, ground flaxseed, hemp protein, sesame

seeds, sunflower seeds, cinnamon, nutmeg, hemp seeds, chia seeds , and sea salt. Blend

together hemp oil, molasses, and apple juice.

Combine liquid and dry ingredients, mixing well.

Spread on a baking tray lightly oiled with coconut oil.Top with coconut flakes

Preheat oven at 250 degrees

 Bake for 1 hour.

cut into squares 

Place in refrigerator overnight 

Let cool, then break into pieces.

inspired by  a recipe from by ZoN Fitness and

Brendan Brazier, Professional Ironman

triathlete and bestselling author.

A Veggie Pie - Tomato & Potato Casserole style

Hi,

Today I made my first ever Casserole, I know  hard to believe, hey I am a former junk food, tv dinner type of guy. I decided to make this because potatoes and tomatoes are in season in my organic home garden. So I searched high and low for ideas and I found this great recipe on The Florida Tomato Committee web page.

The Shopping List

1/2 cup Grated Parmesan cheese

2 tablespoons Semolina

2 tablespoons Fresh oregano 

4 large  tomatoes,Cored &  Sliced  1/8 inch thick 

Salt & Pepper 

6 to 8 medium-size all-purpose potatoes Sliced thin

1 small onion minced 

Grapeseed Oil

Directions 

Preheat the oven to 400 degrees 

  Oil deep 10-inch round casserole 

 In a small bowl, mix the Parmesan cheese, semolina, and oregano and set aside.

 Put a layer of tomatoes in the bottom of the casserole

 Salt and pepper lightly

cover with about 2 tablespoons of the Parmesan mixture.

 Put a layer of slightly overlapping potatoes on top of the tomatoes.

 Salt and pepper lightly and sprinkle with minced onion.

 Continue this layering, ending with the tomatoes and cheese mixture.

Cover the casserole with foil and bake for about 1-1/4 to 1-1/2 hours, until the potatoes are tender. Uncover, then let the dish sit for 5 minutes before serving.

I added a chopped Jalapeno Pepper from my garden as a garnish.

YIELD: 4 to 6 servings

I feel that I Did not use enough potatoes ,, layer them to about 1/2 thick for each layer of potatoes. I also used a pie dish, I WOULD suggest maybe something twice at deep in order to get more layers. The smell of this dish baking was just awesome, the taste was as terrific, this will be a regular dish in my home. 

Enjoy

Fresh Garden Tomato Salsa

Hi, 

It is summer time. I have decided to make some summer salsa as it is time for those backyard summer parties. This salsa is perfect for whatever you want to dip into it. I rate this salsa as one of the best that I HAVE had.

Ingredients

1 Large Florida tomatoes, diced

1/2 large avocado, peeled, seeded and diced

1/4 cup red onion, chopped

1/4 cup bell pepper, chopped

1/8 cup fresh cilantro, chopped

1/2 lime, juiced

1/2  teaspoon powdered cumin

 1 tablespoon Your favorite hot sauce (for heat)

Kosher salt and fresh ground pepper to taste

I used Southern Art No. 1 Handcrafted Hot Sauce 1 tablespoon 

this made what I CONSIDER a medium heat salsa 

Feel free to use Jalapeno Pepper and Cumin Seeds to Add more heat.

Instructions 

Add all ingredients to a medium sized mixing bowl, mix together well. Taste test 

add in salt and pepper along with your hot sauce to taste. 

serve at room temperature immediately 

 recipe credit- The Florida Tomato Committee

Poached eggs with a side of home fries

Hi,

Today's Post is about my breakfast in the mAn kitchen this morning, I recently harvested potatoes and onions from my garden, this being the case I decided to make some home fries, I also did a poached egg over a bed of baby greens mix.

What you will need

Shopping List

Organic red or white potatoes 

Rosemary

White or Red Onion 

Garlic

Virgin Olive Oil 

Salt

Pepper

Mixed Baby Greens

Organic Pastured Eggs

Roma Tomato

The How to

Potatoes

Dice one small onion 

Chop 1/4 tsp. Rosemary

Chop One clove garlic

Put 1/4 cup of olive oil in cast iron skillet

heat over medium heat

saute onion and garlic

chop 2 small potatoes 

add the Potatoes & Rosemary to skillet

Heat over medium heat for 15 to 20 min. place a lid over the skillet

Eggs

Coat a skillet with a tablespoon of Olive oil

Turn the burner to medium heat

place 2 cups of baby greens on the skillet 

crack one egg and put on top of bed of greens

Place a lid over top

Let cook for about 10 min or until egg is poached 

Place poached eggs/greens on a plate with the home fries garnish with a chopped roma tomato

Add salt and pepper to taste 

optional --- add a chopped apple as a fruit side or a fruit smoothie.

Mashed Potatoes - Hold the Butter and the Sour Cream

Yesterday I harvested some potatoes from my organic garden here in Garland, Texas, I have made mashed potatoes my first recipe to make out of my harvest. I kinda made a mashed potato dish that falls in between a warm potato salad and conventional mashed potatoes. Below you will find out how to make your own.

What you will need

2 Medium size organic potatoes

1 Tablespoon fresh Rosemary
3 tablespoons Olive oil
2 Tablespoons soy or almond milk
a pinch of pink salt
a pinch of pepper
3 cloves of garlic
1 medium organic carrot
1 tablespoon of Parmesan cheese

Directions

Chop your rosemary 

press the garlic

chop or dice the potatoes
steam the potatoes for about 10 to 15 min.
shred the carrot

place the steamed potatoes in a portable blender
add in the olive oil
add in the salt and pepper
add in some cheese

add in some rosemary
add in the garlic
add in some of the carrots
add in the milk
blend all well until the potatoes are smooth and creamy
remove the mashed potatoes from the blender
garnish the potatoes with the reserved carrots, rosemary and cheese
Optional -- add some chicken to this dish

I used a slice of smoked chicken breast to complete this meal .

Serves 2 

Shopping List

Fresh rosemary, garlic, soy milk, cheese, carrot, virgin olive oil, organic potatoes, salt and pepper 

optional -- smoked chicken and some hard cider 


Chopped celery is also a optional garnish for the mashed tater dish, it would bring it a step closer to the warm potato salad recipes that are out there. I wanted to do something that I could call my own. So I hacked the recipe that I had found for such.

Credits  The worlds healthiest foods book.. I was inspired by the 10-minute "Healthy Steamed Mashed"Potatoes Recipe 

Tips -- To prevent overcooking potatoes use a timer

Steaming Potatoes preserves their flavor and preserves most of their nutrients.

Potatoes are rich in 

• Vitamin c
• B6 
• Copper
• Potassium
• Manganese
• Typtophan
• Dietary Fiber

Below is what I  Call Mashed Potatoes with a little heat

I Garnished the potatoes with chopped white onion, Parmesan cheese, hot pepper flakes and 

my favorite hot sauce 

The Classic Egg sandwich mAn in the kitchen style

Eggs are my most favorite breakfast meal, I look for variety when serving them for breakfast or any meal, today I opted for a Egg/ BLT sandwich. Here is the deal for any meal I want to max out on nutrients and I  want the meal to serve me well, so I not only got lots of protein and omega's, I got my servings of grains & veggies all at the same time.

What is in it?

2 local free range pasture raised organic chicken egg... animal welfare is a big one for me!!

3 to 4 leaves of organic romaine lettuce from my own backyard garden 

1/2 organic  avocado 

1 small organic tomato

2 slices of whole grain artisan bread - I like to support local people 

pinch of pepper 

pinch of sea salt

1 tablespoon virgin olive oil -I use Bragg's

2 slices of organic bacon 

How do you make this? 

Slice the Tomato & Avocado

Fry the eggs over hard with olive oil ,salt & pepper

Chop the lettuce 

Cook the bacon until crisp

Assemble your sandwich and slice in half... there is enough to share .Enjoy

Home Made Potato chips @ mAn in the kitchen

This evening I was craving my favorite snack food, potato chips... yes I  heart potato chips.. I went out into my garden, I sunk my hand in the dirt near one of my Organic Red Potato plants, I grabbed hold of a potato. The ingredient of my fresh made chips.

The Directions

One Organic Red Potato slice it thin 

Heat a cup or two of Grape seed oil over medium heat 

deep fry sliced potato in this oil until the sizzling stops this means the water is boiled from the potato

remove the chips from the oil and let sit for a few to let the excess oil drain ..sprinkle pink salt and pepper to taste.

enjoy with a dip of your choice 

I made some homemade dip below is how that is made

1/2 avocado

3 tablespoons soy milk

1 1/2 tablespoons diced onion 

1 teaspoon hulled hemp seeds

blend all in a blender until smooth --I left mine a little chunky 

Homemade Potato Chips & Dip 

Shellfish-- Shrimp Taco's -mAn in the kitchen

Shrimp taco's a robust healthy shrimp taco @ mAn in the kitchen

Ingredients 

10 to 12 Wild caught shrimp

1 small organic carrot 

3 stalks organic celery 

1 lemon

pinch of pink salt

pinch of pepper

1 teaspoon olive oil

3 tablespoons of veggie broth low sodium 

2 cloves garlic

3 tablespoons homemade mayo

2 leaves of organic romaine lettuce

Directions 

chop the garlic let sit

place broth in a skillet and place on med. heat

peel and clean shrimp & devein 

mix a couple tbs of lemon juice and salt/pepper 

dip shrimp in this mix

once broth starts to steam place shrimp in the skillet 

cook shrimp for a few minutes until pink add in garlic

turn shrimp until they finish cooking

trim lettuce leaves 

chop the avocado 

chop the celery 

grate the carrot 

layout shrimp on top of the lettuce

garnish with celery , carrot, avocado 

top with olive oil

drizzle the remaining lemon juice on top

dress with the homemade mayo( see my directions on how to make in this blog)

garnish plate with remaining shrimp 

enjoy

mayonnaise recipe ...mAn in the kitchen does it homemade style

Hi,

I have always wanted to make some homemade Mayonnaise, After a little search I found what seems to be the perfect most easy recipe on how to make your own mayonnaise in your kitchen. This recipe was sourced from Vital Eggs recipe blog. I rate this recipe as a 5 star one because it is simple and easy to make as well as very tasty.

Ingredients

• 2 pasture-raised egg yolks
• 1 tablespoon Dijon mustard
• 1 pinch salt
• 1 teaspoon lemon juice
• 3/4 to 1 cups grapeseed oil

Separate two egg yolks into a tall cup/bowl, add in a hefty tablespoon of Dijon mustard a pinch of salt and the lemon juice...I did not measure the lemon juice I just squeezed a lemon over the egg yolk and called it good, next slightly blend this mix together adding in a little bit of the grapeseed oil at a time. Mix well for a few minutes and that is it very simple and very fast it took me about 5 min. to make. 

Fried egg sandwich --Nothing fancy just a mAn Breakfast

nothing fancy--- mAn in the kitchen kept it simple this morning with a fried egg sandwich --- that is it--- 2 Vital Farms eggs from the Green Grocer on Dark Wheat loaf w/Molasses bread from Village Baking Co.

Shopping list

Pastured eggs

Whole grain or Wheat Bread

Olive oil

Pink Salt

Organic Pepper

Directions 

Coat frying pan with Extra Virgin Olive oil, salt and pepper

Fry 2 eggs in a olive oil coated cast iron frying pan

flip them over after 5 min.

once eggs are over hard remove from heat

Place cooked eggs in 2 slices of  your fav bread

enjoy .

Home Cooking with mAn in the kitchen- Beef Casserole Recipe

Beef Casserole

1 cup                         Organic Baby Spinach leaves

1 Tablespoon            Grated Parmesan Cheese 

1/2 Tablespoon         Organic Red pepper flakes

1/8 cup                      Low Sodium Chicken Broth

2 Tablespoons           Incan Quiona rice

1/2 pound	Organic Grass Fed Beef
1 cup	organic Yellow onion, chopped
1 cup	organic celery, chopped organic
1 cup	organic green pepper, cubed organic
3 1/2 cups	organic tomatoes, diced organic
1/4 teaspoon	salt Himalayan Pink
1/2 teaspoon	organic black pepper
1/4 teaspoon	organic paprika
1 cup	organic frozen peas
2 small	organic carrots, diced
1 cup	uncooked Texas Best Organic Long Grain White Rice
1 1/2 cups	spring water In a skillet, brown the ground beef and drain off the fat. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot. Yield: 8 servings--Serving size: 1 1/3 cups Garnish with fresh organic baby spinach leaves and Grated Parmesan cheese mAn in the kitchen sourced his foods at Whole Foods & The Spice And Tea Exchange Grapevine, Texas, The Green Grocer Dallas.

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