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Healthy Body, Healthy MindFresh from Florida

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Grilled Corn on the Cob

Ingredients

•1/4 cup your favorite barbecue sauce
• 1/4 stick butter 4 ears fresh Florida sweet corn, shucked
• kosher salt to taste
• fresh ground pepper to taste

Directions

1.Preheat oven broiler on high.
2. In small saucepan over low heat, combine barbecue sauce and butter until melted and smooth.
3. Place sweet corn in a medium-sized baking dish and pour barbecue mixture over sweet corn.
4. Broil sweet corn for 5-10 minutes, 4 inches from broiler, being sure to watch the whole time.
5. Turn and baste the sweet corn until golden.
6. Serve warm.
 
Corn

Grilled Chicken

Ingredients

8 pieces of fresh chicken (legs, thighs, breast halves)
Sea salt and fresh ground pepper to taste
Cooking pan release spray

Directions

1.Pat the chicken dry and season lightly with salt and pepper.
2. Preheat the grill to medium-high heat.
3. Spray the grill racks with the cooking spray.
4. Place the chicken on the grill and cook for about 20 minutes or until the internal temperature reaches 165 degrees.
5. Make sure chicken is completely cooked before serving.
6. Remove from grill and let stand for 2 minutes.
7. Serve with your favorite BBQ sauce.

Chicken Dinner


Curly Shrimp Pasta

Ingredients

• 1 pound small fresh Florida shrimp, peeled, cut in half long ways and blanched
• 1 tablespoon canola oil or olive oil
• 1 Florida zucchini, finely diced
• 1 Florida yellow squash, finely diced
• 1 pound whole wheat pasta (your favorite shape), cooked per package directions and drained
• 2 cups marinara sauce (homemade or your favorite)
• Grated parmesan cheese for garnish
• Sea salt and freshly ground pepper to taste

Preparation

Heat oil in a large sauté pan over medium-high heat. Add the diced zucchini and squash and cook for two minutes or until it starts to become soft. Add the shrimp to the pan and continue to cook for another minute. Add cooked pasta and sauce to the shrimp mixture and stir to combine. Simmer for 5 minutes. Serve warm with grated cheese.

Yield 4 Servings

Chef’s Tip: This is a great recipe for using up leftover shrimp. Serve pasta with a garden salad and crusty bread.

Curly Shrimp Pasta

Florida Shrimp Rolls

Ingredients

• 1 pound medium fresh Florida shrimp, peeled and cooked
• 4 to 6 whole wheat tortilla wraps
• 4 large Florida lettuce leaves
• 1 cup Florida carrots, shredded
• 1 large Florida tomato, sliced
• 1/2 lemon
• Low-fat mayonnaise
• Seafood seasoning blend
• Sea salt and freshly ground pepper to taste

Preparation

To assemble wraps, spread a light layer of mayonnaise over the surface of ¾ of each wrap. Add lettuce, carrot, and tomato evenly on each wrap. Top each wrap with cooked shrimp. Lightly season the wrap with seafood seasoning, salt and pepper and a squeeze of lemon juice. Firmly roll each wrap up. Slice rolls in half or into quarters. Serve with fresh Florida fruit salad.

Yield 2 to 4 Servings

Chef’s Tip: Experiment with a variety of freshly cooked Florida seafood in this recipe.

Florida Shrimp Rolls

Cheesy Shrimp Nachos

Ingredients

• 1/2 pound small fresh Florida shrimp (or large shrimp cut into bite-sized pieces), blanched and peeled
• 1/4 pound tortilla chips
• 1 cup low sodium black beans, cooked, rinsed and drained
• 1 1/2 cup shredded low-fat cheese
• 1 large Florida tomato, finely diced
• 1/4 cup scallions, sliced

Preparation

Pre-heat oven to broil. In a large oven-proof platter, place tortilla chips in a single layer. Sprinkle black beans on top of the chips. Sprinkle half of the shredded cheese evenly on top of the tortilla chips. Evenly distribute the shrimp on top. Add the diced tomato as the next layer. Sprinkle the remaining cheese over the top of everything else. Place the platter of nachos in the oven, and watch it carefully. Cook under broiler for 2 minutes or until cheese is melted. 

Remove from oven and let cool slightly. Garnish nachos with sliced scallions.

Yield 2 to 4 Servings

Chef’s Tip: This is a great recipe to use with leftover shrimp. Picked Florida crabmeat is a great addition to this recipe. Serve nachos with low-fat sour cream and fresh Florida tomato salsa.

Cheesy Shrimp Nachos

Honey Glazed Shrimp

Ingredients

• 1 pound large fresh Florida shrimp, peeled and deveined
• 1 tablespoon canola or olive oil
• 1 Florida orange, juiced
• 1 tablespoon Florida honey
• 1 cup natural all-purpose flour

Preparation

Preheat a large sauté pan over medium-high heat. Lightly dredge shrimp in the flour and shake off excess. Add 1 tablespoon of oil to hot pan. Add the floured shrimp to the pan and cook for about 3 minutes until lightly golden brown. Add orange juice and honey. Continue to cook shrimp until the juice and honey have formed a glaze. Remove from pan and serve warm.

Yield 4 Servings

Chef’s tip: Serve shrimp with sweet potato fries and fresh fruit.

Honey Glazed Shrimp

Florida Fish Mini Burgers

Ingredients

• 1 pound fresh Florida fish (Mahi or Grouper), cut into 4 ounce portions
• 1 teaspoon canola or olive oil
• 4 mini whole wheat rolls
• 2 large Florida lettuce leaves, torn in half
• 1 medium Florida tomato, sliced
• Your favorite condiments
• Sea salt and fresh ground pepper to taste

Preparation

Preheat a medium-sized sauté pan over medium-high heat. Add oil to hot pan. Lightly season fish fillets on both sides with salt and pepper and carefully add to the sauté pan. Cook fish 3 minutes on both sides until golden brown and completely cooked throughout. Make sure to test the doneness of the fillets by inserting a kitchen thermometer into the thickest part of the fish and obtaining a reading of 145 degrees or higher. Remove fish from pan and let the fillets rest while you assemble the other ingredients.

To make a fish burger, place fish on the bottom bun and add lettuce, tomato, your favorite condiments and the top bun.

Yield 4 Servings

Chef’s Tip: Use any topping you like – cheese, onion, cucumber, etc. Serve with pickles and whole wheat chips.

Florida Fish Mini Burgers

Crispy Baked Florida Fish Stix

Ingredients

• 1 pound Florida fish (mahi-mahi or grouper), cut into strips
• 1 large egg, lightly beaten
• 1/4 cup low-fat milk
• 2 cups panko breadcrumbs
• 1 cup natural all-purpose flour
• Cooking spray
• Sea salt to taste

Preparation

Preheat oven to 400°. Pour flour and panko breadcrumbs into separate bowls. In a third bowl, mix the egg and milk together. Lightly dredge the bottom of each fish strip in flour and shake off excess. Next, take the floured fish strips and put them into the milk and egg mixture. Make sure all sides are coated with the egg mixture. Finally, put the egg-mixture-coated fish strips into the panko breadcrumbs. Use your hand to help coat the fish strips with the panko breadcrumbs. Continue this process until all the fish strips are breaded.

Spray a cookie sheet lightly with cooking spray. Arrange the breaded fish strips on the cookie sheet 1 inch apart. Lightly spray the top of the breaded fish strips. Place cookie sheet in the preheated oven. Cooking time of the breaded fish strips will vary depending on size, but should only take about 7 to 10 minutes to cook. To test the doneness of the fish strips: cut one in half - it should flake easily - or insert a kitchen thermometer into the thickest part of the fish and obtain a reading of 145° or higher.

Yield 4 Servings

Crispy Baked Florida Fish Stix


Fruity from Florida

Stuffed Florida Strawberries

Ingredients

• 8 ounces mascarpone cheese
• 1 pound Florida strawberries
• 1/4 cup powdered sugar
• 1 teaspoon natural vanilla extract
• 1 teaspoon lemon zest, grated
• 2 cups marinara sauce (homemade or your favorite)
• Fresh mint leaves for garnish
• Mini chocolate chips, crumbled hard toffee, cupcake sprinkles, crumbled cookie, toasted and crumbled nuts or your favorite topping

Preparation

1. In a medium-sized mixing bowl, combine mascarpone cheese, powdered sugar, vanilla and lemon zest.
2. Stir ingredients to combine.
3. Use a small melon baller or paring knife to hollow out the insides of the strawberries.
4. Use a small spoon to fill the hollowed-out strawberries with the mascarpone mixture.
5. Top the filled strawberries with assorted toppings.
6. Garnish with fresh mint leaves and serve cold.

Stuffed Florida Strawberries

Florida Watermelon Fizz

Ingredients

• 5 cups Florida watermelon (seeded and cubed)
• 2 cups sparkling water
• Florida honey to taste
• 1 lemon, juiced
• Fresh mint sprigs for garnish

Preparation

1. Add watermelon, honey and lemon juice to a blender and process until smooth. 2. Strain puree through a fine sieve.
3. Fill 4 glasses with ice.
4. Evenly distribute the strained juice into each glass.
5. Top each glass with sparkling water and stir once.
6. Garnish with fresh mint sprigs.

Florida Watermelon Fizz

Florida Avocado Smoothie

Ingredients

• 2 cups fresh Florida avocado, peeled and pit removed
• 1 cup low-fat milk
• 2 cups vanilla frozen low-fat yogurt
• 8 ice cubes

Preparation

1. Place avocado and milk in blender (make sure lid is on tight).
2. Blend on high speed until smooth.
3. Add frozen yogurt and ice cubes and continue to blend until smooth and creamy.
4. Serve immediately.
5. Pour any leftovers into an ice cube tray and freeze for later use.

Florida Avocado Smoothie

Florida Blueberry Parfait

Ingredients

• 2 pints fresh Florida blueberries, rinsed
• 2 cups granola
• 3 cups low-fat vanilla yogurt
• ½ cup blueberry jam
• ¼ cup water
• Fresh mint sprigs for garnish

Preparation

1. In a small mixing bowl, combine blueberry jam and water.
2. Use a whisk to completely mix the jam and water together.
3. In four parfait glasses, make layers using granola, yogurt and fresh blueberries.
4. Evenly add one layer of the blueberry jam mixture.
5. Top each parfait with fresh blueberries and garnish with mint.
6. Serve cold.

Florida Blueberry Parfait

Green Drink for a Blender from My Kitchen

I made this healthy drink (given to me) with my seven-year-old. He really loved the taste. This is a great way to get them to eat veggies!  Submitted by GBulluck.

Ingredients

  • 2 handfuls of baby spinach
  • 1 banana (smoothness)
  • Any Fruit:
    • 8 strawberries and 1 peach or
    • 2 peaches and 4 strawberries
  • 4-6 oz of orange juice

Preparation

Blend.

Green Drink Smoothie

Green Drink for a Juicer

Ingredients

  • Baby spinach without calcium foods
  • No milk, cheese or foods with calcium
  • Celery Parsley (handful)
  • ½ Cucumber
  • Green Apples
  • Strawberries
  • 1 wedge of lemon
  • Orange or grapefruit

Preparation

Combine.

Spinach Smoothie