Piña Colada Yogurt Parfait

IMG_8598.jpgDesserts! Er…I mean yogurt for breakfast! Let’s be honest, I have been craving cakes, desserts, and ice cream like mad lately because of my new healthy habits. Since they are not a regular part of my diet, I cannot justify having ice cream for breakfast. But luckily, I CAN have this piña colada yogurt for breakfast and it is every bit as satisfying, rich, and creamy as ice cream is. The trick is using full fat yogurt. Oh-my-goodness! I feel like I have been lied to all my life by Yoplait and their low-fat or non-fat corn-syrup-laden grossness. I have now completely boycotted flavored yogurts and now I will never turn back. Flavored yogurts are often filled with way too much sugar and lots of unnatural ingredients that I cannot pronounce. And the amazing thing is-you can make your own fruit flavored yogurt for a fraction of the sugar and calories, and it will taste even MORE delicious than that pre-packaged crap we are tricked into purchasing. Here’s something that I learned through my cooking experiments with sweets- there is a point at which we reach a sweet spot of tasting sweetness in our food. After that point, even if you add more sugar, it does not necessarily increase your satisfaction or even pleasure with the sweetness. Instead, it becomes overly sweet and cloying. Unfortunately, many of us have had our taste buds trained by the food industry to crave overly sweet foods. But don’t take my word for it. Give it a try yourself and sweeten your own foods to your liking and see if you can taste the difference.

Another bone I want to pick with the dairy industry is: why do you keep making everything low-fat or fat-free? We know you just fill all that emptiness with sugar instead. I have discovered full fat plain yogurt and I am NEVER going back. My goodness, the rich delicious flavor and mouth-feel are incomparable to any fat-free yogurt I’ve ever had to eat. The great news is that this delicious base becomes the canvas on which you can paint using the full palette of natural seasonings and fruits available, from vanilla extract to brown sugar, honey, and fruit. The world is your oyster. So, it is through this re-awakening of my love of yogurt that has inspired this piña colada yogurt parfait. It can be your breakfast, but seriously it makes a mean dessert if you are trying to avoid ice cream. Hope you give it a try and enjoy this easy yet delicious recipe!

Cooking notes/tips:

If you are making this yogurt parfait ahead of time, make sure to omit the pineapple until you serve. I’ve noticed that the pineapple emits bitterness throughout the yogurt when it is soaked in it for too long.

Always choose fresh-squeezed lemon and lime juice when you can, especially if you do not plan to heat up/cook your dish. You can really tell the difference in terms of freshness of flavor. Bottled juices are probably fine for marinades since there are many other flavors and you will be cooking the flavor out, but nothing can replace the zesty bite of freshly squeezed citrus!

Ingredients
1 cup full fat yogurt
½ cup chopped pineapple (frozen or fresh)
1 tbsp honey or brown sugar
1 tbsp unsweetened shredded coconut
pinch of lime zest
juice of ¼ lime

Directions
Mix ingredients together and serve cold! It’s that easy!

Adjust honey and brown sugar to taste. Or omit for a healthier yogurt dish.

 

 

 

 

 

 

 

 

 

 

Cajun Shrimp & Grits

IMG_7847

I’ve recently noticed that the progression of life-relationships, career goals, family obligations, personal goals-leads to more and more tasks that occupy my time and energy. Playing back the video of my life, I’ve allowed my professional goals to call the shots throughout most of my early years. Granted, this choice was out of necessity as I was striving for self-improvement. But, as I reflect on how my life has been up until this point, I realize that I do not wish to be remembered only as a “good worker.” I want to live my life fully and spend my time engaging in activities that bring me joy, not just money and more lines on my resume. In my clinical work with older adults, I have learned invaluable lessons that many of us do not realize until we experience life-and-death situations or “wake-up calls.” These patients have taught me that later on when I reflect on how I’ve lived my life, I will never wish that I had worked more or that I had gotten better grades or purchased another car or house. Ironically, that is how many of us live our lives. My life has focused on getting the grade, adding another spot on my resume, getting the job, and reaching financial security. Most people expect mental health workers to have it all figured out and to have life perfectly in balance. The reality is that we are all struggling with figuring out our values and living a life that is consistent with those values. Knowing what I know about what brings people true happiness, I still get caught in the capitalist narrative like a hamster spinning on a wheel. Sometimes I’m not sure how to get off. That may be why I chose to start this food blog in the first place. It was finally a project for which I did not expect a grade or some kind of monetary or tangible return. It was something that I did for me. It is my way of expressing and sharing my love of the magic that can happen in the kitchen when you have a creative mind and inquisitive palate. Even now, I struggle to find time to post on this blog, but I am trying to make a commitment to be more consistent. So here is something that I made for a sunset picnic with my partner today. He and I have not had much time to ourselves lately, and I wanted to make our picnic extra special. So, my mind automatically went to comfort food.

Without further ado, here is my recipe for Cajun shrimp and grits. I remember eating delicious vibrant foods when I visited New Orleans. The loud, bombastic flavors tantalized my taste buds and left me satisfied and happy. I believe that THAT is the essence of comfort food. I wish I could make another trip to New Orleans or the South for some real southern food. Short of that, I opted to bring the South to me. Hope you enjoy this recipe for a Sunday brunch or decadent dinner.

Cooking tips:

Overcooking shrimp is a common kitchen mistake. It leaves the shrimp with a dry rubbery texture. For this dish, you only need to sear both sides quickly and then finish off the cooking in the sauce. That way the shrimp will not overcook.

When sautéing in butter, always add a splash of olive oil or other oil with a higher burning point. Butter burns at lower temperatures, which makes it unsuitable for sautéing or frying on its own.

Leek, garlic, and shallot are seafood’s friends! I use these aromatic veggies in almost all the Italian and Cajun seafood dishes that I make because its pairing takes away from the stench that seafood can exhibit.

As a shortcut for the grits, I bought pre-made polenta. Otherwise, cooking grits from scratch can take 45 mins to an hour. If you have the time, be my guest. =) But time-savers are always welcome in my kitchen.

 

Recipe

Serves 2
Prep Time: 15 minutes
Cook Time: 30 minutes

½ lb Shrimp
Cajun rub (below)
½ lb shrimp
1 tbsp butter
1 tbsp olive oil
1 tsp red pepper flake
½ cup thinly sliced leek
1 thinly sliced shallot
¼ red bell pepper, diced
¼ green bell pepper, diced
¼ onion, diced
1 bunch scallion, sliced
½ head garlic, minced
1 tsp flour
1 tbsp water

Cajun Rub
¼ c brown sugar
2 tbsp barbecue rub (½ tbsp cayenne pepper, ½ tbsp black pepper, 1 tsp salt, ½ tbsp garlic powder)
½ tbsp chipotle powder
½ tbsp garlic salt

Grits
1 cup pre-cooked polenta
2 cups low sodium chicken broth
½ cup heavy whipping cream
1 tbsp butter
½ cup grated white cheddar
salt to taste

Directions:

Grits
Heat chicken broth and polenta in a pot. Bring to a boil and then lower fire to low heat. Cook for 15 minutes until polenta has softened.

Then add cream and grated cheese. Mix well into grits. Use a handheld immersion blender to work out any clumps and ensure that the grits are smooth.

Continue cooking until the grits have thickened and the excess liquid has evaporated. The desired texture should be that of runny mashed potatoes. When your grits have reached this stage, check for seasonings and add salt to taste.

Shrimp
Devein, clean, and pat dry shrimp. Then mix with Cajun rub and set aside.

Heat a large skillet on high heat. Add in butter and oil. Then add aromatic vegetables: leek, shallot, garlic, red and green peppers, and onion. Add red pepper flake. Sauté and sweat until the vegetables have just softened. Remove from pan.

Add more butter and oil to the pan to sear shrimp. Sear shrimp until both sides are just golden brown and the inside is still uncooked. Add in sautéed aromatic vegetables and cook together for 1-2 minutes.

Then add ½ cup of water to deglaze the pan. Allow to cook for 2-3 minutes until the sauce reduces. Then mix flour with 1 tbsp water and work out any clumps. Add this mixture to the shrimp and cook until slightly thickened –another 1-2 minutes. Check for seasoning and add salt, pepper, and/or red pepper flake as needed.

Take off of heat and serve on top of grits.

 

 

 

 

 

 

 

 

Yogurt & Berries

img_6906

Sometimes we just need to keep things simple. Looking at my former posts, I realize that I must seem like a carnivore. While I am definitely a meat and potatoes/rice kind of girl, I also work in a field where I preach a healthy lifestyle. So in the spirit of New Year’s resolutions and health goals, I thought I’d start with some lighter and healthier meals. I’ve been meal prepping for the past 3 years, and it has transformed my lifestyle and relationship with food. I’ve noticed that my waistline has gotten smaller and I’m happier and more comfortable in my own skin. Meal prepping makes healthy food easy, convenient, and fast. One of my favorite meals to prep ahead of time is yogurt and berries for breakfast. In this yogurt and berries breakfast, I often use frozen berries which are easy and delicious. Fruits that are frozen are often picked at the peak of ripeness and frozen immediately, often making them incredibly sweet and tasty. If berries are in season (AKA summer), then definitely use fresh blueberries, strawberries, and any other berries that you like. If you need just a touch of sweetness, try drizzling a bit of honey on top. This doubles as a delicious light dessert if you have a sweet tooth and want to stay away from ice cream.

I like to refrigerate this dish overnight because it allows the berries to thaw. When I get to work in the morning, I then mix the berries into the yogurt to create my lighter version of fruit on the bottom yogurt. One of my co-workers used to eat this everyday in the morning. Rather than adding sugar or honey, she would add a generous pinch of cinnamon for extra flavor. Eating it this way always reminds me of her.

img_2399
Servings : 1
Prep Time: 5 minutes
Cook Time: 0 minutes

Ingredients
1 cup non-fat plain Greek yogurt
(optional) 1/2 tsp vanilla extract
(optional) 1/2 tsp dark brown sugar
1/4 cup frozen berries
1 tsp honey

Directions
(Optional) Mix vanilla extract & brown sugar into yogurt

Place yogurt into a container and top with berries

Drizzle with honey

Refrigerate overnight and berries should be thawed and ready to eat in the morning

In the morning, mix berries into the yogurt and add additional honey as needed