Get ready to fall in love with this delightful roasted side dish, where:

• Natural sweetness meets nuttiness.
• Aromatic rosemary takes center stage.
• A hint of cayenne pepper adds a subtle kick.
• Smoky paprika finish ties it all together.

Not only are these butternut squash steaks vegan, gluten-free, whole30 and paleo friendly, but are a delicious addition to creamy roasted butternut and carrot soup or curried autumn salad.

What is Winter Squash?

Behold the beloved Winter squash. Because they have seeds and develop from a flower, they fall in the fruit category! The humble butternut squash is a delicious example of winter squash that is typically harvested in the fall. They come in all shapes and sizes from round to oblong and a vast array of colors. The flavors of different winter squash types can vary widely, offering super sweetness, buttery richness, nuttiness, savory notes, and more.

Butternut squash is a particularly excellent choice for air frying, thanks to its shape, size, and flavor profile. Additionally, its thicker skin and rind contribute to a longer shelf life compared to summer squash.

What Does Butternut Squash Taste Like?

Have you ever savored the flavor of butternut squash? It boasts a naturally sweet and nutty taste. In addition, you are going to love the velvety and creamy texture when it's roasted, incorporated into pumpkin risotto, or layered in our vegetarian lasagna. Butternut squash shines in recipes where you desire a delightful combination of mild sweetness and savory goodness."

Shape and Color

Butternut squash has a rather amusing shape, resembling a long, pear-like figure. Usually, it features a rounded bottom and an elongated neck. An average fully grown butternut squash measures between 8 to 12 inches (20 to 30 cm) in length and approximately 3 to 5 inches at its widest point.

When selecting butternut squash for air frying, opt for a smaller size that can fit in the air fryer in a single batch. Smaller squashes are often sweeter and more manageable for this cooking method.

How to Choose the Best Butternut Squash

You could wait for a sweet little grandma to venture into the produce section and have her pick out the perfect squash for you. But if you are low on time, here are some quick tips on how to select the best butternut squash:

Inspect the Skin: Look for butternut squash with smooth, unblemished skin. Avoid squash with cuts, bruises, or soft spots, as they may indicate over ripeness or damage. You will know if it has gone bad if you can see mold.

Check for Firmness: A ripe butternut squash should feel firm and heavy for its size. Gently press your fingernail against the skin; it should not give in easily. If it feels soft or spongy, it may be overripe.

Examine the Color: Choose a squash with a consistent, matte beige or tan color. While some variations in color are normal, avoid squash with greenish or moldy patches.

Inspect the Stem: The stem at the top of the squash should be dry and firmly attached. A green or moist stem may indicate that the squash is not fully ripe.

Size Matters: Select a size that suits your cooking technique.

Look for a Uniform Shape: A butternut squash with a consistent shape, meaning a well-defined neck and bulbous end, is easier to work with when preparing it.

Consider the Weight: Pick up the squash and feel its weight. It should feel heavy for its size, indicating that it's dense and has a good amount of flesh inside.

Seasonal Timing: Butternut squash is typically in season during the fall and early winter months. Buying during this time can often result in the best flavor and quality.

Simple Ingredients

1. Butternut Squash - Opt for a smaller size to fit perfectly in the air fryer. Alternatively, you can use acorn, kabocha, or other sweet winter squash varieties for equally delightful results.
2. Olive Oil - Use olive oil or your preferred light-flavored oil to prevent sticking in the air fryer basket and to achieve that beautifully bronzed exterior.
3. Rosemary - We've incorporated 3 small sprigs of fresh rosemary as the star aromatic ingredient. If needed, you can substitute with 1 teaspoon of dried rosemary.
4. Paprika - Particularly, smoked paprika imparts a bold, woodsy flavor to the dish.
5. Garlic Powder or Garlic Salt - Feel free to use what you have on hand for a touch of savory goodness. Fresh cracked pepper is also a tasty addition.
6. Cayenne Pepper - Add just a dash for a subtle kick of heat. This ingredient is optional. If you're a fan of spicy flavors, consider drizzling your roasted air-fried squash with a bit of garlic chili oil.

How to Cut Butternut Squash Steaks?

Ready for some fantastic news? Our time-saving air frying recipe eliminates the need for peeling or dicing butternut squash. After air frying, the peel slips off easily. You can technically eat the peel but it's a bit tougher than kabocha skin. Therefore, most of us prefer to remove it before eating.

Less peeling, cutting, and chopping mean fewer opportunities for kitchen accidents. We're quite fond of all ten of our fingers, and we're sure you are too!

Here are some tips to ensure safe and efficient cutting:

• Sharpen your chef's knife or butcher's knife. Did you know that dull knives are more likely to cause accidents? The concept is simple: more pressure is needed with a dull knife, increasing the risk of slipping and cutting yourself. Keep your knives sharp for safety.
• Keep your cutting board steady and secure on the kitchen counter. If it tends to move, place a lightly damp cloth underneath to provide traction.
• If you'd like, microwave the whole butternut squash for 2 minutes before cutting. While not mandatory, it can make the cutting process easier.

• Leave the skin on the butternut squash. Begin at the thinner neck side and slice the squash into approximately 1 to 1.5-inch (2.5 to 3.8 cm) steaks.

• When you reach the bulbous section of the butternut squash, cut it in half and remove the seeds. You can save these seeds to make roasted pumpkin seeds.
• Continue cutting the remaining squash into slices.

Seasoning and Air Frying

• Preheat your air fryer to 400°F (204°C).
• Lightly brush each side of the butternut squash steak with olive oil.

• Sprinkle on paprika, garlic salt, pepper, rosemary, and a touch of cayenne pepper for a hint of heat. If you're planning for a gathering, you can refrigerate it at this stage for up to a week.

•  Arrange the seasoned squash in your air fryer basket or tray and air fry for about 25-30 minutes or until it's fork tender. Start checking them at the 20 minute mark for doneness.

Recipe Tips

• Opt for a smaller squash. If it's too large, you can either cut it into smaller wedges or cook it in batches.
• Consider microwaving the whole butternut squash for 2 minutes before slicing. It's not mandatory but can make slicing easier.
• Make sure to season both sides of the squash generously.
• Allow a bit of space between the slices in the air fryer to ensure proper air circulation and even cooking. Avoid overlapping just like what we do with our air fryer baby carrot recipe!
• The cooking time for air frying butternut squash depends on the thickness of your steaks. Thinner slices require less time, while thicker ones need more.
• Keep in mind that cooking times may also vary depending on the type or brand of air fryer you use. We used a Cosori Air Fryer Toaster Oven (32QT/32L) for this recipe.

Substitutions and Variations

• Get creative with your spice and herb choices.
• Enhance the flavor with a drizzle of curry sauce on top of the roasted butternut squash.
• For extra sweetness, consider adding a sprinkle of brown sugar or a drizzle of maple syrup at the end of the cooking process to avoid mess and prevent overbrowning.

How to Serve

• Enjoy these Rosemary Air Fryer Butternut Squash Steaks piping hot as a delectable side dish. They're also perfect for advance preparation-simply reheat them in the air fryer for a few minutes before serving to maintain their delightful crispiness. Consider adding a sprig of fresh rosemary as a garnish for an elegant touch.
• Get adventurous and try them in butternut squash tacos. It's a delightful combination of slight sweetness and a hint of heat - a true yum!
• Elevate your quinoa harvest salad or autumn salad by adding these squash steaks.
• Air fryer butternut squash make a fabulous side dish for Thanksgiving or any autumn meal.
• They're a spectacular addition to curries and soups or can serve as an alternative to kabocha in our vegan truffle pasta recipe.
• Don't forget about those sweet winter squash seeds. Try our air fryer pumpkin seed recipe for a deliciously crunchy topping on soups, salads, or simply as a late-night healthy keto snack.

How to Store?

Cooked butternut squash can be stored in the refrigerator in a sealed container for up to 3 days or frozen for as long as 3 months. When reheating, you have a couple of options: microwave for 1 to 2 minutes until it's toasty warm or air fry at 400°F or bake at 350°F until it reaches that delightful, toasty warmth.

Types of Winter Squashes

Winter squash can be divided into 2 categories.

1. Savory winter squash is lightly naturally sweet but also delicious in savory recipes. Examples include butternut, acorn, spaghetti, Hubbard and kabocha. A kabocha or acorn squash has a similar taste profile to butternut squash. These can be used as an exchange in this air fryer recipe.
2. Sweet winter squash is much sweeter and many of these are used for desserts like our pumpkin empanadas. Some examples include sugar pumpkin, delicata and golden nugget squash. You may also use these in this air fryer recipe, if you prefer a sweeter side dish.

Frequent Asked Questions (FAQ's)

Autumn Meal Ideas

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Rosemary Air Fryer Butternut Squash Steaks

Discover the perfect autumn side dish - easy spicy Rosemary Air Fryer Butternut Squash Steaks! No peeling, vegan, gluten free and ready in 30 minutes.

Course Sides

Cuisine American

Diet Gluten Free, Low Lactose, Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 30 minutes minutes

Total Time 35 minutes minutes

Servings 8 servings

Calories 137kcal

Author HWC Magazine

Equipment

• air fryer We used a Cosori toaster oven style air fryer (32 quart sized)

Ingredients

• 2 pounds butternut squash unpeeled and sliced into 1 to 1.5 inch (2.5to 3.8 cm) steaks. Remove seeds and pulp.
• 2 tablespoons olive oil
  
• 1.5 teaspoon paprika (We used a smokey paprika)
• 1 teaspoon garlic salt or to taste - if on a low salt diet, exchange with garlic powder.
• 2 to 3 sprigs rosemary
  fresh minced or 1 teaspoon of dried rosemary
• pepper to taste
• ½ teaspoon cayenne pepper or to taste for desired heat (optional)

US Customary - Metric

Instructions

• Preheat air fryer to 400 degrees F ( 204 degrees C).
• To make the butternut squash easier to slice, you can microwave it whole on full power for 2 minutes. The step is optional but it does make it easier.
• Leave the skin on the butternut squash. Begin slicing at the thinner neck side and slice the squash into approximately 1 to 1.5-inch (2.5 to 3.8 cm) steaks. When you reach the bulbous section of the butternut squash, cut it in half and remove the seeds.  Continue cutting the remaining squash into half moon slices.
• Lightly brush each side of the butternut squash steak with olive oil. Season with paprika, garlic salt, pepper, rosemary, and a touch of cayenne pepper for a hint of heat on both sides.
• Spray your air fryer tray with a little oil to prevent sticking. Lay out the cut and seasoned butternut squash in a flat layer. Do not overlap. (Depending on the size of your air fryer, you may need to make a second batch.)
• Air fry for about 25 to 30 minutes or until fork tender, turning the steaks halfway in the cooking process. Start checking for doneness at the 15 to 20 minute mark.
• Enjoy! (You can make this dish up to 3 days in advance and then just reheat to serve)

Video

Notes

Recipe Tips

• Choose a smaller squash. If it's too large, you can either cut it into smaller wedges or cook it in batches.
• Consider microwaving the whole butternut squash for 2 minutes before slicing. It's not mandatory but can make slicing easier.
• Make sure to season both sides of the squash generously.
• Allow a bit of space between the slices in the air fryer to ensure proper air circulation and even cooking. Avoid overlapping!
• The cooking time for air frying butternut squash depends on the thickness of your steaks. Thinner slices require less time, while thicker ones need more.
• Keep in mind that cooking times may also vary depending on the type or brand of air fryer you use.

Storage

Roasted squash can be refrigerated in a sealed container for up to 3 days or frozen for us to 3 days. It can be reheated in the microwave, air fryer or oven just until toasty warm. 

If you are prepping for a holiday gathering, you can slice and season butternut squash steaks up to a week in advance and then air fry on the day of your gathering. 

Oven Directions

No air fryer - No problem! 

Preheat your oven to 350 degrees F (175 degrees C) and bake rosemary butternut squash steaks for 40 to 45 minutes or until fork tender. 

Nutrition

Serving: 2slices | Calories: 137kcal | Carbohydrates: 27g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Sodium: 10mg | Potassium: 810mg | Fiber: 5g | Sugar: 5g | Vitamin A: 24474IU | Vitamin C: 48mg | Calcium: 115mg | Iron: 2mg

The post Rosemary Air Fryer Butternut Squash Steaks appeared first on Healthy World Cuisine

Ingredients 

How to Make 

• Slice the zucchini and summer yellow squash into ¼ inch slices. 

• Toss with olive oil, garlic and salt and pepper to taste. 

• Air fry zucchini and squash at 400 degrees F (204 degrees C) for 7 minutes. (We used the air fryer basket not this lined platter to air fry the vegetables. However, to keep the mess down whilst taking the photo, its in this lined platter)

• Turn over halfway through and air fry for another 7 to 8 minutes or until toasty golden. 

• Zest lemon on top, add dried red hot pepper flakes and garnish with basil if desired. 

Equipment  

Cosori Deluxe S 26-qt. 10-in-1 Smart Toaster Oven was used with the basket for air frying. Depending on the size of your air fryer, you may need to cook in batches. You do not want the squash and zucchini to overlap so that it stays crispy like our Chinese Eggplant with Garlic Sauce. 

Top Tips 

Frequent Asked Questions (FAQ's) 

More Summer Vegetable Recipes 

Super Easy Grilled Asian Eggplant 

Italian Stuffed Patty Pan Squash

Easy Summer Millet Salad

Caprese Salad on a Stick

Keto Grilled Okra with Tajin

Easy Air Fryer Recipes

Air Fryer Crispy Curry Chicken Legs

Air Fryer Spring Rolls

Banana Spring Rolls (Air Fryer Method)

Air Fryer Ribs (Chinese Style Garlic Ribs)

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Air Fryer Zucchini and Squash

Try this easy crispy Air Fryer Zucchini and Squash recipe that no one can stop eating! Just 20 minutes for a healthy low carb side dish with a garlic lemon seasoning.

Course Side Dish

Cuisine Italian

Diet Diabetic, Gluten Free, Low Calorie, Low Fat, Low Lactose, Vegan, Vegetarian

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 4 people

Calories 28kcal

Author HWC Magazine

Equipment

• air fryer

Ingredients

Fried Zucchini

• 1 zucchini small , sliced in about ¼ inch thick
• 1 yellow squash small , sliced in about ¼ inch thick
• 1 teaspoon olive oil
• 2 cloves garlic fresh (peeled and minced)
• salt and pepper to taste
• oil spray to prevent sticking on air fryer basket

Garnishes

• 1 teaspoon lemon zest optional but delicious
• dried red pepper flakes optional to your desired level of heat
• 1 tablespoon basil optional - fresh Chiffonade cut
• tomato optional - fresh sliced
• lemon slices optional as garnish

US Customary - Metric

Instructions

• Preheat air fryer to 400 degrees F (204 degrees C).
• Slice zucchini and yellow summer squash in ¼ inch circle slices. Peel and mince fresh garlic.
• Place squash and zucchini slices in a large bowl. Drizzle with olive oil, add the garlic and salt and pepper to taste and mix well.
• Spray air fryer basket lightly with a little oil spray. Lay the prepared zucchini and squash in a single layer in the basket. (If you have a small air fryer, you may have to make this recipe in more than one batch.)
• Air fry zucchini and squash for 7 minutes on one side. Then, carefully turn the veggies over to cook on the other side for another 5 to 8 minutes or until slightly golden and toasty. The exact time required to cook will depend on the size you sliced your vegetables. They should be fork tender but slightly crispy on the outside.
• Place the air fried squash and zucchini on a platter. Arrange in a overlapping circular design, if desired. Garnish with lemon zest, dried red pepper flakes and fresh basil if you like. We also added a few fresh garden tomatoes on the platter for serving.
• Enjoy hot!

Video

Notes

Cooking Tips

• To keep the air fryer squash and zucchini crisp, do not overlap the slices in the air fryer basket. If need be, cook in smaller batches.  
• For optimal results, use the air fryer basket instead of the baking pan. The rationale for this choice is that the convection heat gets to both sides of the vegetables so that they get crisp. If you have a toaster oven style air fryer like us, just line the baking pan underneath the fry basket to catch any drips for easy cleanup. We tested the recipe both ways and hands down, the basket wins.  
• Preheat air fryer to 400 degrees F (204 degrees C), while you are prepping the vegetables. A high heat prevents the zucchini from getting soggy while it I cooking.  
• Don't use too much oil. A teaspoon or so is really all you need.
• Turn the summer veggies halfway in the cooking process. 
• Keeping the squash and zucchini slices all about ¼ inch thick allows for more even cooking.  

Storage 

Leftovers, if you actually have any, can be kept in a sealed container in the refrigerator for up to 3 days or frozen for up to 2 months. 

Nutrition

Serving: 1g | Calories: 28kcal | Carbohydrates: 4g | Protein: 1g | Fat: 1g | Saturated Fat: 0.2g | Polyunsaturated Fat: 0.2g | Monounsaturated Fat: 1g | Sodium: 5mg | Potassium: 265mg | Fiber: 1g | Sugar: 2g | Vitamin A: 223IU | Vitamin C: 18mg | Calcium: 19mg | Iron: 0.4mg

The post Air Fryer Zucchini and Squash appeared first on Healthy World Cuisine

These EASY to PEEL Air Fryer Roasted Chestnuts are sweet, nutty, creamy, and simply delicious. We bet our fast and easy Chestnut roasting recipe will be your new favorite winter toasty warm snack.

In this article, you will learn easy hacks on how to choose, prepare, roast and peel chestnuts.  Whether you enjoy peeling and eating this festive treat right out of a paper sack for the holidays, tossed in butter and salt or in our Roasted Chestnut Pumpkin Risotto, you are going to be hooked.

Unlike baking or boiling, air frying them gives them an extra toasty sweet flavor. Enjoy them now as the chestnut season is short!

Don't have an air fryer? No Worries! We have also included directions for boiled chestnuts and oven method for your convenience.

Eat them While They are Hot!

Have you ever eaten charcoal roasted warm chestnuts in the streets of Hong Kong? You can smell the sweet aroma in the air long before you see the street vendor. This seasonal favorite is cooked in these huge drums and tossed right in with the charcoal to give it a sweet and smoky flavor. Street hawkers sell bags of toasty hot sweet, yellow-centered chestnuts for a quick pedestrian snack.

The best news is you do not need to travel to Asia enjoy this delicious treat. You can roast them right from the comfort of your own kitchen in a snap!

Ingredients

Are you ready for it? …. Chestnuts. Yep, just one ingredient. However, there are a couple of very important things to note about choosing the BEST chestnuts.

• They have a very short season and are best enjoyed Mid-September through December.
• Believe it or not, just because a chestnut is big, does not mean that they are the sweetest.  Some of the sweetest ones are the small local ones.
• Try to buy them from a local source. That is best option as chestnuts tend to get moldy the longer, they are stored. If they are imported from another country, they need to be used quickly as they perish fast.
• Choose nuts that feel heavy for size and firm. Ripe chestnuts are dark brown with light tan edges. You may notice that they have a light sheen to them when you hold them to the light. They should not have any holes, blemishes, or rattle inside their shell. In addition, they should be firm or slight give when you squeeze them. If you feel a large movement between the skin and the flesh, this is an indication of a problem. They may be rotten.
• Buy more than you need. You are always going to find some in the batch that don't make the cut.
• Always wash and soak before you air fry them. If they float during the short soaking time, then you know these are rotten and they should be discarded.

How to Store?

Raw chestnuts do not last very long. It is best to use them 2 to 3 weeks of purchase for optimal results. Store them in a covered container in the refrigerator until ready to roast. Do not wash them until you are ready to cook or roast them.

If you harvest your own, fallen from the tree, the outer spiky shell needs to be removed. In addition, fresh chestnuts need to be cured at room temperature for a couple of days before using or placing in the refrigerator to store. This changes the taste from bland to sweet.

How to Prepare and Roast?

• Preheat Air fryer to 400 degrees F (204 degrees C)
• Wash raw nuts well and soak in warm water for about 15 minutes. (If any of them float, assess them as they may be probably rotten) Soaking helps them peel easier. Pat dry.

• Using a serrated knife make an "X" score on the rounded side of the chestnut. Be careful! Put the flat side down on the cutting board. This allows steam to release during the cooking process and makes them easier to peel.

• Place chestnuts in the air fryer basket with the "X" upright. Air fry for about 10 minutes or until the skin starts to peel back showing the yellow chestnut. Toss midway in air fryer so they cook evenly.
• The time in the air fryer depends on how large your nuts are. Smaller ones may only need  4 or 5 minutes and large ones may need up to 15 minutes or more. Keep a close eye on them. Do not let them burn or burst.

How to Peel?

• After the nuts are roasted and still piping hot, place in a kitchen towel or paper bag. (see the #6 photo above) Tie tight for a couple of minutes and give them a good shake. You might even hear them crackle.

• While still hot, they are easy to peel. Use your fingers to peel off the shell and skin. If the nuts are really hot, we use kitchen gloves or a tea towel to assist in the procedure. The kitchen towel or paper bag method along with the pre-soaking is key for success.
• Don't let them cool down as they are harder to peel. Peel while they are warm!

What Do Chestnuts Taste Like?

We must warn you. They are completely addictive, and you won't be able to stop at just one. Roasted air fried chestnuts taste sweet and buttery. The texture is like a firm potato and the taste is like a sweet potato.  The inner flesh is a golden yellow color.

How to Eat?

There are so many ways to enjoy our air fryer roasted chestnut recipe. What are your favorite ways?

• Peel and eat while hot!
• Toss in a little brown butter and salt lightly.
• Delicious in our Chicken Breast with Chestnuts and Mushrooms recipe
• Try our Roasted Chestnut Pumpkin Risotto drizzled with chestnut brown butter.
• Add chopped roasted chestnuts to French Canadian Meat Dressing or Curried Harvest Black Forbidden Rice
• Don't forget the desserts! A delicious topping to our Coconut Rice Pudding with Cardamom Spiced Honey Pears.
• Heat the peeled air fryer roasted chestnuts on the stove top with a little sugar, vanilla, and orange peel for a quick and delicious treat.
• Try them in a lentil soup, bake them in a cake, in a pasta or even soak them in brandy.
• And so many more ways

Healthy Snack

Unlike the almond or pecan, the chestnut is very low in fat and is about 37 calories each. They are also vegan and gluten-free. In a study by Zhang et al, there were promising results showing flavonoids and polyphenolic acids in the humble chestnut possess anti-diabetes and anti-cancer properties.

Equipment and Utensils

Knife - Do you have a serrated knife or a bread knife? This type of knife works best to easily slice into chestnut to make a scored "x".

Air Fryer - We used a Cosori brand toaster oven style air fryer. Every air fryer is a little different regarding how many nuts you can fit inside the basket, how fast and even it cooks. Therefore, if your chestnuts are small start looking at them at the 4-to-5-minute mark. Keep a close eye on them. However, large ones could take much longer. Once your chestnuts skin starts to pull back to reveal that bright yellow nut, it is cooked.

The purchase of an air fryer has been life changing. It makes mealtime less stressful and healthier. Be sure to check out our Air Fryer Jalapeno Poppers, Banana Spring Rolls and Chinese-Style Garlic Ribs for more delicious air fryer recipes.

Boiled vs Roasted

A very common question that many people ask, "Are boiled chestnuts better than roasted?" Well, that depends. Are you plan on eating them plain, using them in a baked good or another recipe?

Roasted

Personally, from a taste perspective, roasted chestnuts are far better than boiled chestnuts as they have an intense toasty nutty flavor, are firmer and easier to peel. However, it is difficult to flavor the entire nut when it is covered in the shell.  It is much easier to infuse flavors into a roasted chestnut after they are peeled.

Baked or air fried chestnuts are fun snack served hot. In addition, if you want a recipe to have a little texture, roasted is the preferred method. Using the air fryer, instead of baking saves on time and also gives them a extra delicious nutty flavor.

Boiled

Whereas boiled chestnuts are still delicious but have a much more mellow flavor. If you boil them, they pick up the aroma and flavors of whatever you may add to the liquid. Try adding orange peel like you see in the photo below for sweet recipes or bay leaves for savory recipes.

The boiled cooking method leaves a creamier texture but can be more difficult to peel. Just gently squeeze the chestnut to remove the filling and it comes right out. We like to use the boiled version in sweet dessert recipes and savory recipes that require a smoother texture.

Frequent Asked Questions (FAQ's)

More NUTS and SEEDS Recipes

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Air Fryer Roasted Chestnuts

Try these EASY to PEEL air fryer roasted chestnuts for a toasty warm snack. They are festive, sweet, nutty, creamy, and simply delicious.  

Course Appetizers/ Snacks

Cuisine American, Italian

Diet Gluten Free, Vegan, Vegetarian

Prep Time 10 minutes minutes

Cook Time 10 minutes minutes

Soak Time 10 minutes minutes

Total Time 30 minutes minutes

Servings 4

Calories 82kcal

Author HWC Magazine

Equipment

• air fryer
• serrated knife

Ingredients

• 20 chestnuts
• water (warm just enough to cover chestnuts)

US Customary - Metric

Instructions

• Wash and soak raw chestnuts for 10 to 15 minutes in warm water - this makes the chestnuts easier to peel. Drain water and pat dry. (Pitch any nuts with blemishes, holes, or rattle inside their shell. Chestnuts should be firm or give only slightly when you squeeze them. If you feel a large movement between the skin and the flesh, this is an indication that chestnut may be rotten. Assess any that float as they may be rotten.)
• Preheat Air fryer to 400 degrees F (204 degrees C)
• Lay chestnut on cutting board with the flat side down and rounded side up. Score an "X" on the rounded side of the chestnut with a serrated knife. Be careful! Using a serrated knife makes this process easier. (Some like to just make one large slash across the chestnut but we find the "X" scoring makes it easier to peel.) The purpose behind creating a score on the chestnut is to allow steam to escape during the cooking process. If you do not do this, they might explode in the air fryer- and who wants to clean up that mess?
• Place chestnuts "X" scored side up in the air fryer basket and place in the air fryer. Toss or shake air fryer basket halfway during the cooking process. Chestnuts are perfectly roasted when the shell and skin of the chestnut pulls back and curls up to show the bright yellow flesh of the chestnut. Keep a close eye on them as they can go from raw to fully cooked in just minutes.

  Small chestnuts can as little as 4 minutes in the air fryer.

  Medium ones take round 10 minutes.

  Large ones up to 15 minutes or as needed for the skin to pull back and show the yellow flesh of the chestnut.

  Many factors determine how long to cook chestnuts such as brand of air fryer, age and size of chestnuts and length of soak time. Don't leave your cooking nuts unattended.
• Immediately, place air fried roasted chestnuts in either a dry tea towel or paper bag and tie tightly. You may even hear them crackle. Allow to rest in the tea towel or paper sack for 1 to 2 minutes. The internal hot steam that builds up in the bag or tea towel helps the peeling process. (We like to serve plain roasted chestnut in a paper lunch sack as this way your guests can close up the bag in between peeling and eating and keep the chestnuts warm.)
• Peel chestnuts straight away. We know they are still warm so use a tea towel or kitchen gloves as needed. The sooner you peel them, the easier it is. Do not allow them to get cold before attempting to peel.

  Use your fingers to peel the hard outer shell and the skin of the chestnut. Warm roasted chestnuts are easy to peel and the outer shell and skin come out together. Once they are cold, the skin has a tendency to stick and it is more difficult to remove.
• We love to eat chestnuts warm right after peeling, one right after the other. You can try tossing them in brown butter and adding a little salt or use in your favorite recipe. Enjoy!
• Oven and boiled chestnut directions in the recipe notes below.

Notes

How to choose the best chestnuts?

Choose chestnuts that feel heavy for size and firm. They should be dark brown with light tan edges. You may notice that they have a light sheen to them when you hold them to the light. They should not have any holes, blemishes, or rattle inside their shell. In addition, they should be firm or slight give when you squeeze them. If you feel a large movement between the skin and the flesh, this is an indication of a problem. They may be rotten.

How to store raw chestnuts?

It is best to use them 2 to 3 weeks of purchase for optimal results. Store them in a covered container in the refrigerator until ready to roast. Do not wash the raw chestnuts until you are ready to cook or roast them.

How to store roasted peeled chestnuts?

Roasted and peeled, they can be kept for 3 to 4 days in a sealed container in the refrigerator or up to 2 months frozen. Thawed, previously frozen chestnuts, need to be consumed right after thawing due to the high sugar content

How to make boiled chestnuts?

Wash chestnuts and dry with towel. Score an “x” on the rounded side of the chestnut using a serrated knife. Place them in a medium pot and enough water to cover plus 2 inches. Add orange zest or bay leaves if desired. Bring to a boil. Cover and simmer for up to 45 minutes or until the shells of the chestnuts start to curl up and show the yellow flesh underneath. Remove chestnuts from the water and wrap up in a tea towel for 2 minutes. Peel and enjoy. Many times, they are so soft that you can just press out the flesh of the chestnut out of the shell. 

How to roast chestnuts in the oven?

Preheat oven to 425 degrees F (218 degrees C). Wash nuts and dry with towel. We like to soak chestnuts for 10 to 15 minutes in warm water first.  Score an “x” on the rounded side of the chestnut using a serrated knife. Place on a baking rack on a baking sheet with the “x “side facing up. Roast chestnuts in the oven from 20 to 25 minutes or until the skins start to peel back and the yellow skin of the chestnut is showing. Remove from the oven and wrap up in a tea towel for 2 minutes. Peel and enjoy. 

Nutrition

Serving: 5chestnuts | Calories: 82kcal | Carbohydrates: 19g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 1mg | Potassium: 203mg | Vitamin A: 11IU | Vitamin C: 17mg | Calcium: 8mg | Iron: 1mg

The post Air Fryer Roasted Chestnuts appeared first on Healthy World Cuisine

This Mexican smoothie is a rich like a black forest cake and an iced Mexican Hot Chocolate dessert treat combined into one, BUT without any of the guilt. Only 5 ingredients and less than 5 minutes to make this delicious vegan, gluten-free healthy snack, or breakfast on the go.

You can enjoy this delicious treat with frozen cherries all year around. This healthy smoothie is even more delicious with fresh sweet seasonal cherries like we used in our dairy free cherry cheesecake cups.

This post has been sponsored by the Mindful Health LLC Organization (Danette May, Earth ECHO and Fit Rise). Thank you for supporting the brands that help Healthy World Cuisine bring more delicious recipes your way.

Chocolate Cherry Smoothie

Are you craving chocolate? We don't know about you but if we have an "unmet chocolate need" we can be quite grumpy! How about you?

If we buy that candy bar from the vending machine, it will give us the short chocolate buzz we want but will make us feel like crud after the sugar crash. This was our inspiration for our Mexican chocolate Cherry Smoothie. We wanted a sweet treat that tastes like a dessert but is healthy enough to eat for breakfast.

Dessert Smoothie

Chocolate and Cherries are a match made in heaven. Our Mexican smoothie is made with frozen sweet cherries, a good hefty dose of cinnamon, bananas, almond milk and powered up with a heaping scoop of Cacao Bliss. You're going to love this chocolate cherry smoothie because it is naturally sweet from the cherries and bananas. You get a little spice from the cinnamon, but the best part is the intense dark rich chocolate flavor from the Cacao Blend.

Your mouth and brain will think you have eaten a slice of black forest cake and washed it down with an iced Mexican Hot Chocolate. However, your body will thank you for filling it up with healthy fruits and raw cacao superfood elixir blend. If you a looking for more healthy dessert smoothie ideas, be sure to try our Berry Cherry Blast Smoothie, Chocolate Peanut Butter Banana Smoothie and Ginger Citrus Dragon Fruit Smoothie.

Cocoa vs Cacao

I saw you grabbing for your reader glasses. The names Cocoa and Cacao look so similar. Don't they? The vowels are playing tricks on your eyes. This is not a typo. Even though both cocoa and cacao come both from the same plant, the Theobroma cacao tree, they are processed differently and so is their nutritional value.

Cocoa is a term we bet you're familiar with. Maybe, you remember mom making you hot cocoa or maybe you've tried our Easy Microwave Chocolate Pudding or Tiramisu Cups. Cocoa powder is made from the cocoa solids after the cocoa butter has been removed and the beans have been roasted.

Have you ever noticed the dark color of cocoa powder? This darkening is a result of the roasting process. Dutch cocoa powder is treated with an alkalizing agent to reduce bitterness. The roasting process and addition of chemicals reduces the effectiveness of the natural occurring antioxidants, according to the Fabrice Tonfack Djikeng et al. .

Cacao (pronounced like Cah-Cow) on the other hand does not roast the beans but instead it uses a natural broma process whereby they hang bags of roasted cocoa beans in a very warm room. The cocoa butter drip off the beans and then all that is left is the raw unprocessed cacao nips that are ground into powder. There is no roasting of the beans and no addition of alkalizing agents. Cacao is raw and not processed and therefore has more antioxidants in the form of flavanols.

So, what does that mean for you? You can freely exchange any recipe asking for cocoa powder for Cacao powder to receive optimal health benefits and a delicious chocolate flavor.

Chocolate Endorphins

Did you know that studies have shown that eating cacao/cocoa have been found to release endorphins which are "feel good" endorphins? According to Astrid Nehlig, in a study by the National Institute of Health, when these endorphins interact with the receptors in our brain, it sends a positive feeling or euphoria in the body (AKA your CHOCOLATE BUZZ). You may feel less grumpy, get an energy boost or even be able to tolerate another day of the kids driving you crazy. (Well, at least we hope so) Let's dive right in…

Ingredients

1. Cherries - seasonal fresh pitted cherries or frozen cherries both work great. If you like your smoothies a little thicker, opt for frozen cherries. However, if you want to Feed Your Spleen: Nourish Your Body, opt for unfrozen cherries.

• Cacao Bliss is an organic superfood elixir blend made with ceremonial-grade unprocessed cacao with turmeric, MCT oil, Lucuma, coconut, Himalayan Sea salt, cinnamon bark powder, monk fruit extract, mesquite, and black pepper. This superfood elixir blend is gluten-free, non-dairy, vegan, keto, paleo, USDA organic, soy free, non-GMO and so delicious.

Although you could use regular unsweetened cocoa powder, we have been adding Cacao Bliss in our Chocolate Covered Frozen Fruit and our Iced Bumblebee Coffee for a healthy boost of energy in the middle of the day. If you would like to give Cacao Bliss a try, enter the promo code "CUISINE" on checkout to receive 15% off your online order.

• Bananas - Use ripe bananas as they give this Mexican smoothie a delicious natural sweetness. If you want your smoothie thick, use frozen bananas.

Did you forget about that banana you had in your computer bag or purse? (By the way, that is one of the best methods of unintentionally browning bananas quickly) No worries! Whenever we have bananas that are ripening before we get a chance to make our Gluten-Free Cardamon Banana Pancakes, we slice them and freeze them. Then, at a drop of a hat, you can whip up a batch of our Matcha White Chocolate Brownies or a delicious chocolate peanut butter banana smoothie for the kids.

• Cinnamon is a delightful warming spice that makes this smoothie taste like a delicious iced Mexican hot chocolate.

• Almond Milk or dairy or non-dairy of choice.

How to Make a Chocolate Smoothie at Home?

You got this! The only required equipment is a high-powered blender. The exact amounts of ingredients do not even need to be exact. All you need to do is put the cherries, bananas, cacao/cocoa powder, cinnamon and dairy or dairy alternative of choice in and whiz it up. It is that darn easy!

Delicious Healthy Add Ins

If you want to add a little protein to your chocolate cherry smoothie or make your smoothie a little thicker, try adding one of these healthy add ins.

• Natural almond butter or nut butter of choice
• Protein powder
• Chia seeds
• Ground flax seeds
• Instant dry oats
• Fresh spinach- shhhh… we won't tell a soul but. If you want to be sneaky, add in some healthy leafy greens and your kids will never know.

Frequent Asked Questions (FAQ's)

Easy Healthy Treats

Cranberry Oatmeal Breakfast Cookies

Matcha Banana Strawberry Ice Cream Cups

Asian Spiced Pears

Chocolate Espresso Fig Balls

Rainbow Berry Rooibos Ice Pops

Matcha Chocolate Chia Parfait

If you enjoyed this recipe, please leave a comment below and add some stars. We love hearing from you.

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Mexican Chocolate Cherry Smoothie

Try our secretly healthy Mexican Chocolate Cherry Smoothie for a creamy, decadent dessert smoothie made with sweet seasonal cherries, banana, cinnamon, Cacao powder, and almond milk.

Course Breakfast and Brunch, Snack

Cuisine American

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 1

Calories 163kcal

Author HWC Magazine

Equipment

• high powdered blender

Ingredients

• 1 whole banana frozen or unfrozen (peeled and sliced)
• 1 cup cherries sweet pitted (either frozen or fresh)
• 1 tablespoon Cacao bliss heaping (or unsweetened cocoa powder)
• ½ teaspoon cinnamon dried ground
• 8 ounces almond milk or dairy or non-dairy of choice
• garnishes optional - dried instant oats, chia seeds and cherries

US Customary - Metric

Instructions

• Place bananas, cherries, Cacao/Cocoa, cinnamon, and almond milk in a high-speed blender and mix on high for 1-2 minutes or until thick and creamy and well blended.
• Pour into a glass and enjoy! Garnish with dried oatmeal, chia seeds, cherries, and a straw, if desired.

Video

Notes

If you want a thicker smoothie use frozen bananas and frozen cherries. You can also add in a little chia seeds or oatmeal if you want your smoothie thicker but without it being too cold.

This smoothie is best enjoyed right away but can be stored in the refrigerator in a sealed container for up to 24 hours.

Feel free to exchange unsweetened cocoa powder for cacao powder in this recipe.

You can make your Mexican chocolate cherry smoothies into popsicles by pouring your prepared smoothies into the popsicle molds and freezing at least 6 hours or overnight for a refreshing healthy treat.

In addition, when the weather is cooler out, you can enjoy this as a warm smoothie. Yes, believe it or not, warm, or hot smoothies are a thing now! Prepare your smoothie recipe as described above and then place in a microwave safe bowl or large mug and microwave for about 1 to 1.5 minutes on high for a hot Mexican chocolate smoothie.

If you have a weakened spleen qi, we suggest that you do not use frozen bananas and cherries but instead add them in at room temperature. Your spleen will thank you. If you want a thicker smoothie, add in a little oatmeal or chia seeds.

Nutrition

Serving: 1g | Calories: 163kcal | Carbohydrates: 25g | Protein: 4g | Fat: 7g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 295mg | Potassium: 314mg | Fiber: 5g | Sugar: 18g | Vitamin A: 92IU | Vitamin C: 10mg | Calcium: 300mg | Iron: 1mg

The post Mexican Chocolate Cherry Smoothie (VIDEO) appeared first on Healthy World Cuisine

Flaky tender salmon seasoned simply with Herbs de Provence is topped with an eggless avocado garlic aioli for a fresh taste of spring. We decided to make a full salmon fillet as we are all about cooking once and eating twice. However, you can easily adjust the recipe in half for a smaller portion.

Fast Healthy Salmon Recipe

Our Salmon with Avocado sauce is going to solve a lot of your cooking dilemmas. We know life is super busy. You want to spend less time in the kitchen BUT you want to eat healthy. Our baked salmon with dill sauce can solve both of those issues and emerge as a new family favorite.

• Super easy
• Only 20 minutes
• Tender savory salmon
• One pan meal and easy cleanup
• Low carb
• Spring produce and fresh flavors
• Easy enough for weekdays but fancy enough for guests
• Paleo friendly
• Whole30 approved
• Delicious idea for meatless Fridays or Mondays
• Heart healthy fats to keep you feeling fuller longer
• Gluten-free, egg-free and dairy-free
• Creamy avocado sauce with dill and lemon that you are going to want to slather on everything.

Quick and Easy Sheet Pan Dinners

Sheet pan dinners rock, don't you think? Easy cleanup and everything cooks on one baking sheet just like our Baked Chorizo Crusted Fish and Potatoes, Balsamic Glazed Salmon and Roasted Vegetables or our Garlic Roasted Shrimp and Potatoes.

Our salmon sheet pan dinner is a much healthier than eating out. You can adjust the seasonings and sodium levels, keep it gluten free, add vegetables of choice and feed the family in about the same time it would take you to order and pick up dinner at a restaurant. PLUS, if you line your baking sheet with aluminum foil or parchment paper, clean-up is a snap!

Just a 5-minute prep of placing your salmon and asparagus on your sheet pan, drizzle with a little olive oil and sprinkle with a little natural Herbs de Provence and/or salt and pepper to taste. Whack your salmon in the oven while make your creamy lemon sauce for salmon and you are ready to go. Only 20 minutes from sheet pan to table. So, what are you waiting for? Let's get cooking!

Ingredients

There are just 8 fresh ingredients in our recipe for baked salmon with avocado sauce.

Salmon - We used full 2.25 pounds (1020 grams) wild salmon fillet. She was a very "big girl" fillet! However, feel free to cut this recipe in half. We wanted to cook a full fillet as the next day it was delicious over a bed of Soba Noodle Salad with Yuzu Dressing. You can leave the skin on the fillet while it cooks as it removes really easy after cooking or watch our video in the recipe card for our quick hack on how to skin a salmon fillet.  

Asparagus - as it is spring, this vegetable is readily available.  However, this recipe is also delicious with broccolini, broccoli or other veggies of choice. The only thing to note is that each vegetable depending on their hardness may take longer to cook. Asparagus is a good choice as it cooks in the same amount of time as the Salmon.

Herbs de Provence - our homemade dried herb mixture has fennel, rosemary, thyme, marjoram, savory, basil, mint and lavender. However, this recipe is also delicious with Italian herb blends, Mrs. Dash or just salt and pepper. To keep this recipe Whole30 and paleo, you need to make sure that it is just the fresh organic herbs and without the additives.

Avocado - freshly peeled, pit removed and ripe.

Lemon Juice - freshly squeezed gives a bright taste to the sauce, keeps it from oxidizing and also give a delicious flavor to the baked salmon. In a pinch, you can use lemon concentrate.

Dill and garlic - fresh is best. They add a delightful spring taste to the avocado sauce.

Olive oil - extra virgin is fabulous and keeps this recipe Whole30 and paleo approved.

Creamy Avocado Sauce

Do you know what makes this baked salmon recipe special? It's the creamy avocado sauce! Seriously, if we had enough avocados, we would slather this avocado garlic aioli sauce on everything from our morning eggs and toast to our Wholly Guacamole Pizza Pizzaz. The brightness of the lemon, the spring fresh taste of dill, extra virgin olive oil and garlic pair delightfully with avocados. Mixing these ingredients for one minute in the food processor or high-powered blender while your salmon in baking in the oven is all you need.

Avocado is the secret ingredient that makes this dilly lemon aioli so thick rich and creamy. According to Draher and Davenport, who research was published in the National Institute of Health, avocados contain healthy monounsaturated fatty acids and over 20 vitamins and minerals.  This makes this delicious stone fruit a health packed nutritional choice. Avocados are high in fat but the good kind of fats that help lower your cholesterol all while making a rich and delicious killer good dilly lemon sauce for your salmon and a delicious avocado ice candy.

We put in a whole 3 cloves of garlic in our Dilly lemon avocado sauce to keep away the vampires. Just checking to see if you guys are following along.

How to Remove Skin from a Salmon Fillet?

Or do you even need to? Actually, for this Baked Salmon with Avocado Sauce recipe, you can leave the skin right on the fillet if you wish. After the salmon is baked the salmon skin will slide right off. However, if you are serving to guests, you may want to remove the skin first for the aesthetic appeal.

Don't fret! Removing the skin from a salmon fillet is not as hard as it looks.

Trying to remove the skin like the chefs on TV is going to cause you stress. In addition, the standard way of skin side down and flesh side up has all kinds of issues. If your knife is not super sharp you are going to cut into the salmon or even worse cut off a finger. Our full proof hack is easy. This step does not require a culinary degree and is much safer. Take a look at our video below in the recipe card to watch how.

Step 1: Make sure you remove any pin bones. Next, you are going to want to trim your salmon of any thin edges that may cook unevenly. We save these bits and pieces for soups and stocks.

Step 2: Place your salmon fillet, skin side up and flesh side down. Next take your knife or just your fingers on the edge of the larger side of the fillet and peel the skin away from the salmon flesh along one side.

Step 3: Then, with your dominant hand holding the knife flat on top salmon to hold downward pressure, carefully peel the skin back from the salmon. Move the knife down as you peel the skin down on the salmon. Move from the largest section down towards the tail. Hold downward pressure with your butcher's knife as you peel the skin from the salmon. If your skin sticks on to the edges of the salmon, use the edge of the knife to get a clean start.

Easy Cleanup!

Did you know if you line your baking sheet with aluminum foil, clean-up is a snap? Highly recommended! We also recommend that you use a little light oil spray on the lined baking sheet.

Prepare Salmon and Asparagus

Now the rest of this Salmon and Avocado Sauce recipe could not be easier. Put your skinless salmon flesh side up in the middle of the baking sheet and surround with asparagus. Then, just drizzle with a little olive oil, Herbs de Provence and salt and pepper to taste.

Bake in the oven at 350 degrees F (176 degrees C) for about 5-8 minutes per ½ inch thickness of fillets or until it flakes easily with a fork or the internal temperature is 140 degrees F (60 degrees C). The FDA states the safe cooked salmon temp is 145 degrees F (63 degrees C). However, your salmon will continue to cook even after you take it out of the oven.  Our salmon fillet was 2.25 pounds (1020 grams), and it took 17 minutes to flake easily with a fork.

In the meantime, put your garlic, olive oil, avocado, lemon juice, dill and salt and pepper in the food processor and do a quick pulse for about one minute until you have a thick and rich avocado crema.

After the salmon is done baking, spread the avocado cream on top and enjoy!

More Delicious Seafood Recipes

If you are in the mood for fish, have you tried our Baked Cod Parcels with Black Bean Sauce, Baked Skinny Tex Mex Fish,  Halibut Coconut curry in a Hurry, Spicy Citrus Baked Salmon Packets, Asian Steamed Fish or our Crab Stuffed Whitefish? All of these fish recipes clock in at less than ½ hour. They are simple enough for a weeknight meal but fancy enough for entertaining.

Healthy Eating Made Easy and Delicious

When you eat healthy fats in your meal, it is so much easier to just skip the carbs. Healthy fats make you feel full longer and not deprived. How many of you are trying to cut sugar and carbs?

It is insane how many places that sugar, corn syrup, dextrose, etc. etc. ends up in food items. Just looking on the back of a jar of sunflower seeds as we are typing this post up and there is corn syrup in the sunflower seeds. WHY? Really?

Shopping the external isles of the grocery store and enjoying lean meats, fish, veggies and loving it. We have many lower carb and sugar free recipes coming your way. In addition, learning how to Jump Start MindFUL Eating, is needed to help your keep your goals. Staying healthy is both and physical and mental journey, let's do this together.

Frequent Asked Questions (FAQ's)

Delicious Sheet Pan Clean Eating Recipes

Lemon Herb Baked Rainbow Trout

Baked Pomegranate Glazed Salmon

Spicy Citrus Baked Salmon Packets

Mediterranean Red Snapper Packets

Pineapple Glazed Salmon

Baked Spicy Salmon and Sweet Potato Kale Hash

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Salmon with Avocado Sauce

Savory Salmon with Avocado Sauce is a super easy 20-minute low-carb baked sheet pan meal, complete with asparagus and topped with a creamy avocado lemon dill sauce.

Course Mains

Cuisine American

Diet Diabetic, Gluten Free

Prep Time 5 minutes minutes

Cook Time 15 minutes minutes

Total Time 20 minutes minutes

Servings 6

Calories 416kcal

Author HWC Magazine

Equipment

• baking sheet
• food processor or high powered blender

Ingredients

Salmon and Asparagus Sheet pan

• 2.25 pounds Salmon fillets one whole fillet can range anywhere from 1.5 to 2.5 pounds, pin bones removed, skin removed if desired. (watch video below)
• 2 tablespoons Olive oil
• 14 ounces Asparagus ends trimmed of where they break off easily or you can trim and use a vegetable peeler for the ends if your asparagus are thicker.
• 1 teaspoon Herbs de Provence optional
• salt and pepper to taste

Creamy Avocado Sauce

• 3 cloves Garlic
  peeled
• 3 tablespoons Olive oil
  
• 3 tablespoons Lemon juice
  or juice from 1 lemon
• 1 Avocado
  medium to large, peeled and pit removed
• Salt and pepper to taste
• 2 tablespoons Dill fresh chopped

US Customary - Metric

Instructions

• Preheat oven to 350 degrees F (176 degrees C)
• Line your baking sheet with aluminum foil. Grease the bottom of your sheet pan with olive oil.
• LEAVE THE SKIN ON SALMON: If you wish, you can leave the skin on your salmon fillet as it will slide right off after baking. (When we are serving this to our family we do this as it super easy)

  HOW TO REMOVE THE SKIN OFF A SALMON FILLET (OPTIONAL) If you are hosting a gathering, you may wish to remove the skin off your salmon fillet. Take a look at our video below in the recipe card to watch how.

  The first step is to make sure you remove any pin bones. Next, you are going to want to trim your salmon of any thin edges that may cook unevenly. We save these bits and pieces for soups and stocks.

   Place your salmon fillet, skin side up and flesh side down. Next take your knife or just your fingers on the edge of the larger side of the fillet and peel the skin away from the salmon flesh along one side.

  Then, with your dominant hand holding the knife flat on top salmon to hold downward pressure, carefully peel the skin back from the salmon.Move the knife down as you peel the skin down on the salmon. Move from the largest section down towards the tail. Hold downward pressure with your butcher's knife as you peel the skin from the salmon. If your skin sticks on to the edges of the salmon, use the edge of the knife to get a clean start.
• Place your salmon with or without skin (your choice) on the sheet pan and add your asparagus around the salmon so they are in a single layer.
• Drizzle olive oil over asparagus and salmon and season with Herbs de Provence seasoning and/or salt and pepper to taste.
• Bake salmon and asparagus in the oven at 350 degrees F (176 degrees C) uncovered for about 5-8 minutes per ½ inch thickness of salmon fillet or until it flakes easily with a fork or the internal temperature is 140 degrees F (60 degrees C). The FDA states the safe cooked salmon temp is 145 degrees F (63 degrees C). However, your salmon will continue to cook even after you take it out of the oven.  Our salmon fillet was 2.25 pounds (1020grams), and it took 17 minutes to flake easily with a fork. (While your salmon is in the oven, use these next few minutes to make your creamy avocado sauce)
• The time required to cook your salmon depends on the size/thickness of the salmon and diameter of asparagus and your preference. Start checking your fish early in the cooking process say at 8 minutes and add more cooking time as needed.

  The quickest and easiest way to see if your salmon is cooked is to use a fork. If the flesh of the salmon flakes easily in the thickest portion of the fish, it is cooked. You can also check to make sure your fish is no longer translucent but instead opaque in the middle. Another way to check for doneness is to use an oven thermometer on the thickest portion of the salmon. If you trust your fish monger and source, a medium salmon will register around 140 degrees F (60 degrees C). If you prefer your salmon more well done, shoot for 145 degrees F (63 degrees C) as per FDA recommendations. However, please note that your fish will continue to cook even after you remove it from the oven. Do not cook salmon above 145 degrees F (63 degrees C) as no one likes dried out fish!

Creamy Avocado Sauce

• While your salmon and asparagus are in the oven, make your creamy avocado sauce. Place your garlic, olive oil, lemon juice, avocado, salt and pepper and fresh dill in your food processor or high speed blender and blend until smooth, about 1-2 minutes.
• Once the salmon flakes easily with a fork and your asparagus are fork tender, remove from the oven.
• Remove your salmon and asparagus sheet pan from the oven. Drizzle the creamy avocado sauce over the salmon.
• Enjoy!

Video

Notes

How long to cook salmon at 350 degrees F in the oven?

The cook time depends on the thickness of your salmon and also if it is a whole fillet or cut fillets. The thinner portion of the salmon like the tail end and the thin sides will cook faster than the thicker body portion of the fillet. Therefore, we like to trim the edges, so it cooks more evenly. Bake in the oven uncovered at 350 degrees F (176 degrees C) for about 5-8 minutes per ½ inch thickness or until it flakes easily with a fork or the internal temperature is 140 degrees F (60 degrees C). The FDA states the safe cooked salmon temp is 145 degrees F (63 degrees C). However, your salmon will continue to cook even after you take it out of the oven.  Our salmon fillet was 2.25 pounds (1020 grams), and it took 17 minutes to flake easily with a fork.  Keep an eye on your salmon as it cooks fast.

How to tell if salmon is cooked?

The quickest and easiest way to see if your salmon is cooked is to use a fork. If the flesh of the salmon flakes easily in the thickest portion of the fish, it is cooked. You can also check to make sure your fish is no longer translucent but instead opaque in the middle. Another way to check for doneness is to use an oven thermometer on the thickest portion of the salmon. If you trust your fish monger and source, a medium salmon will register around 140 degrees F (60 degrees C). If you prefer your salmon more well done, shoot for 145 degrees F (63 degrees C) as per FDA recommendations. However, please note that your fish will continue to cook even after you remove it from the oven. Do not cook salmon above 145 degrees F (63 degrees C) as no one likes dried out fish!

How to cook salmon healthy?

To cook salmon healthy, choose baking or grilling over frying. Use healthy fats like extra virgin olive oil, fresh herbs and reduce the salt. Complement your meal with fresh seasonal vegetables.

You can exchange the asparagus with zucchini, summer squash, broccoli, broccolini or other vegetables of choice. 

If you choose a hard vegetable, example cauliflower or broccoli you will need to roast these vegetables first for about 10 minutes alone with a little olive oil and seasoning before adding the salmon to the sheet pan. Harder vegetables take longer to cook than the salmon will. 

Herbs de Provence - our homemade dried herb mixture has fennel, rosemary, thyme, marjoram, savory, basil, mint and lavender. However, this recipe is also delicious with Italian herb blends, Mrs. Dash or just salt and pepper. To keep this recipe Whole30 and paleo, you need to make sure that it is just the fresh organic herbs and without the additives

Can be Made on the Grill

 This delicious salmon with avocado sauce is fantastic on the grill or in the oven. You will need to wrap the salmon and asparagus in aluminum foil and seal. Then grill on low medium heat until the salmon flakes easily with your fork. Who knows what "Mother Nature" will be up to, so you need a backup plan. This salmon with avocado sauce can be made in the oven or on the grill. 

Nutrition

Serving: 14 to 6 ounce salmon | Calories: 416kcal | Carbohydrates: 7g | Protein: 36g | Fat: 27g | Saturated Fat: 4g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 15g | Cholesterol: 94mg | Sodium: 79mg | Potassium: 1146mg | Fiber: 4g | Sugar: 2g | Vitamin A: 634IU | Vitamin C: 11mg | Calcium: 47mg | Iron: 3mg

The post Salmon with Avocado Sauce [Low Carb + VIDEO] appeared first on Healthy World Cuisine

Autumn Kale Salad is an easy 15-minute healthy harvest detox salad with dates, toasted almonds, edamame beans, kale and radishes with a zippy Citrus ginger jalapeño maple dressing.

Frequent Asked Questions (FAQ's)

More Delicious Harvest Autumn Salads

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Autumn Kale Salad

Autumn Kale Salad is an easy 15-minute healthy harvest detox salad with dates, toasted almonds, edamame beans, kale and radishes with a zippy Citrus ginger jalapeño  maple dressing.

Course Salads

Cuisine American

Prep Time 10 minutes minutes

Cook Time 5 minutes minutes

Total Time 15 minutes minutes

Servings 4

Calories 151kcal

Author HWC Magazine

Ingredients

Autumn Kale Salad

• 7 oz Kale 1 bundle (vein removed and leaves chopped finely)
• 1 tablespoon olive oil
• ½ teaspoon salt
• ½ cup dates dried, pitted and roughly chopped
• 5 radishes sliced thin and julienned
• ½ cup edamame beans shelled boil for 5 minutes, rinse and cool
• ¼ cup almonds toasted and chopped

Citrus Ginger Jalapeno Maple Dressing

• 3 tablespoon lime juice 1.5 limes (juiced)
• 1.5 tablespoon maple syrup or to taste
• 1 inch ginger fresh knob grated (or ½ teaspoon dried ground)
• 1 jalapeno chopped finely
• pepper to taste

US Customary - Metric

Instructions

• Wash and remove stem fro kale. Chop kale leaves.
  
• Add olive oil and salt to the kale and massage between your fingers for about 3 minutes or until the leaves start to turn from a light green to a deep dark forest green.
  
• Add dates, radish and edamame beans to salad. (Don't add the almonds until ready to serve)
  
• Make the Citrus Ginger Jalapeno Maple Dressing: Add the lime juice, ginger, maple syrup and jalapeno to a bowl. Whisk well and then add salt and pepper to taste. Add the dressing and almonds to the Autumn Kale Salad. Toss well.
  
• Enjoy! (Will keep in the refrigerator for up to 24 hours with dressing one. Don't add the almonds until you are ready to serve so they stay crunchy)
  

Video

Notes

With this delicious Autumn Kale Salad, the process of massaging your kale (with olive oil and salt) prepares it in a way that make it much easier to digest.

Please remove the tough stem from the kale leaves. You can do that by holding the stem and pulling off the leaves or you can do this with a knife or culinary scissors or well. Once you massage the kale leaves with a little olive oil and salt, they change from the pale light green blue color to a vibrant forest green color. We like to massage our kale for 2-3 minutes or just until the leaves change to a deep green and are tender. Do not over massage or your salad will be mushy.

Kale’s taste profile and texture changes after it is massaged. Before massaged this healthy green is really tough and difficult to chew and bitter. However, after kale is massaged is makes it tender and changes from bitter to more naturally earthy sweet notes.

You can add any vegetable you would like in this kale date salad with ginger lime dressing.

We just looked in the refrigerator to do a little clean out. Radishes, edamame beans, dates, limes and jalapeños were in the crisper and ready to be used.

Some delicious roasted Spicy Rosemary Butternut Squash, kabocha squash or acorn squash would also go well here. How about some thin carrot slices? You see where we are going here. Open your refrigerator. See what you have. Put it in your salad. If vegetables are in season and grow together, they can be put in a recipe together.  You can’t go wrong.

Nutrition

Serving: 4g | Calories: 151kcal | Carbohydrates: 17g | Protein: 5.6g | Fat: 7.7g | Sodium: 70mg | Potassium: 432mg | Fiber: 3g | Sugar: 5.3g

The post Autumn Kale Salad appeared first on Healthy World Cuisine

Grilled Split Cornish Game Hens: The Easy Impressive Dinner

Have you ever seen rock Cornish hens in the grocery store but thought to yourself, these are way too complicated to cook? Fear not, these little delicious birds are super easy but make for one impressive dinner. Who does not love having their own little personal mini chicken on their dinner plate? Right? It makes you feel special. Whether you are making Cornish hens for just your family or hosting a small intimate gathering, our Moroccan spiced grilled hens are going to be a hit.

Grilling Season is Here!

Why does it always feel like we have 9 months of winter and only 3 months of summer?  You have to enjoy the short summer while it lasts. Before you know it, it will be Memorial Day and then snow again. Get out there and fire up your grill. If you need some ideas, be sure to check out our Summer Grilling and Chilling Recipes for some inspiration.

Chicken vs Cornish Hens

We know it has been a little difficult gathering grocery and supplies during this time. That is probably one on the main reasons why we have Cornish Game Hens on the menu today. Who the heck buys Cornish hens during an epidemic? Those crazy people at Healthy World Cuisine! That's who!

There were tons of Cornish hens at the grocery store but NO chicken!  These little frozen Cornish hens are really small so fit easily in the side drawer of the freezer too. If you are looking for a few easy meals when you are low on food supplies, be sure to check out our round up for 17 Pantry Recipes for Emergency Preparedness.  On the other hand, if you can get your hands on a whole chicken during the grilling season, be sure to try our Peking Style Beer Butt Chicken. This Asian fusion recipe is a tried and true family favorite.

What is a Cornish Game Hen?

The Cornish Game Hen came about because of cross breeding between a regular short-legged, plump-breasted Cornish chicken with various other chickens, including the White Plymouth Rock variety. So essentially, a Cornish Game Hen is just a mixed breed juvenile chicken. A little Cornish hens usually only weigh about 1.5 pounds or 680 grams a piece. They can fit in the palm of my hand.

What do Cornish Hens taste like?

They taste like chicken but only milder in flavor. The best part about these little guys is they take a lot less time to cook compared to regular full-sized chicken. This quicker cook time allows you to get the skin extra crispy while keeping the hen meat tender and juicy. They do not taste gamey. Cornish Hens are gentle in flavor but are harmonious with the delicious Moroccan Spiced rub. If you would prefer to cook a whole chicken, be sure to try our tried and true recipe for Savory Herb Roasted Whole Chicken for a delicious Sunday supper.

How to Prepare Your Cornish Game Hens for Grilling

We chose to "split" our little hens, but you can also spatchcock or even leave whole and cook them like our Peking Glazed Beer Butt Chicken. Spatchcock is the process for cutting one side of the Cornish hen though so that you can lay the bird flat on the grill to promote even cooking.

Splitting the Cornish game hens helps them grill evenly too. It is very easy to do. In order to split a Cornish hen, you can either use culinary scissors or a sharp knife. Make your first cut on either side of the backbone vertically along the backbone. Removing the backbone is a good idea as those have lots of little bones and your guests will not like that. Then, on the front breast side of the hen just cut straight down the center of the breast. Then you will have 2 even Cornish game hen halves. Discard the backbone.

Best Moroccan Spice Rub Marinade

Moroccan spice rub really takes these little grilled split Cornish game hens from ho hum to AMAZING! We know that many of you will want to be all proper and eat your little Cornish hens with a fork and knife. However, the best way is just to pick them up with your hands and get right in there. This is a casual dining at its best. Finger licking good!

How to Make Moroccan Spice (ras el hanout)

If you have prepared Moroccan Spice (ras el hanout), use that. If not, we make our own spice blend recipe with the dried ground spices and store them in clean dry baby food jars. This Moroccan Spice recipe makes 2 tablespoons just enough for your marinade. We know that some people may add coriander, all spice and many other ingredients to this spice mix but we wanted to keep it simple with the more basic spices you may have at home in the pantry. If you do not like it spicy, then do not add the cayenne pepper and reduce the chili powder to ¼ teaspoon.

• 1 teaspoon dried ground cumin
• 1 teaspoon dried ground turmeric
• 1 teaspoon dried ground garlic powder
• 1 teaspoon dried ground cinnamon
• ½ teaspoon dried ground ginger powder
• ½ teaspoon dried ground chili powder
• ¼ teaspoon dried ground cayenne pepper
• ½ teaspoon pepper
• ¼ teaspoon salt

Delicious Moroccan Marinade

In addition to the Moroccan spice blend, we added parsley, lemon zest, lemon juice and olive oil for a fresh and delicious marinade. We like to marinate our little split Cornish game hens for about 30 minutes but also can be left up to overnight, if desired. Be sure to cover and refrigerate if marinating overnight.

How to Grill a Rock Cornish Hen

There are many ways to prepare a Cornish Hen but if you want yours extra crispy skinned and tender meat, embrace the grilling season.

• Preheat your grill to between 300 - 350 degrees F or 148 degrees C - 176 degrees C.
• Make sure that you clean your grill grates and oil well to prevent sticking.
• Always best to put the skin side down first so that it gets a crispy skin.
• Place you Cornish Hens slightly off to the side and not under direct heat. Grill with the lid on
• Flip after 15 minutes and cook until the skin is crispy about another 10 -15 minutes or until the internal temperature is 165 degrees F or 73 Degrees C. The juices should run clear.

What side dishes go best with grilled Moroccan Cornish Hens?

Grilled Split Cornish Game Hens are super delicious served on a bed of our Vegan Chickpea Lemon Rice.

If you have the grill already hot, you might as well add a few Feta Stuffed Portabella Mushrooms for a hot appetizer and our Best Grilled Asparagus for a side dish.

Don't forget about dessert! We highly suggest our make ahead easy Lemon Rose Cardamom Cheesecake Mousse or our refreshing Honey Cardamom Cantaloupe Sorbet .

Wine Pairing for Cornish Hen Recipe

There are many different options for delicious wines to serve with grilled split Cornish game hens. However, we like the light and bright ones, if we are dining alfresco. Maybe a delicious light Bandol or a fruity Cotes du Rhone rose will delight your senses. You might want to try a California Chardonnay, if you like your wines a little drier. If you like reds, you may want to try a sparkling Shiraz from Australia.  Drink what you enjoy is our motto!

Paleo Cornish Game Hen Recipe

Our grilled split Cornish Game Hens are paleo, low carb, diabetic friendly, gluten-free, egg free, dairy-free and super delicious. So, if you are hosting guests, you pretty much are covered from a dietary perspective.

More Delicious Grilled Poultry Recipes

Thai Grilled Chicken Tenderloins and Zesty Dipping Sauce

Grilled Mango Chicken

Grilled Moroccan Chicken and Pine Nut Quinoa

Grilled Chicken Kabab Recipe

Peking Glazed Beer Butt Chicken

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Grilled Split Cornish Game Hens

Grilled Split Cornish Game Hens are marinated in a Moroccan Spice Rub and grilled to perfection in just under 30 minutes.

Course Mains

Cuisine Moroccan

Prep Time 10 minutes minutes

Cook Time 25 minutes minutes

Marinating Time 30 minutes minutes

Total Time 1 hour hour 5 minutes minutes

Servings 4

Calories 81kcal

Author HWC Magazine

Cost $12

Equipment

• Grill or Grill pan

Ingredients

• 2 whole Cornish Game Hens about 1.5 pounds each or 680 grams

Moroccan Spice Blend (or can use store bought blend - 2 tablespoons)

• 1 teaspoon cumin dried ground
• 1 teaspoon turmeric dried ground
• 1 teaspoon garlic powder dried ground
• 1 teaspoon cinnamon dried ground
• ½ teaspoon ginger dried ground
• ½ teaspoon chili powder dried ground
• ¼ teaspoon cayenne pepper dried ground (hold if like it mild)
• ½ teaspoon black pepper
• ¼ teaspoon salt

Marinade

• 2 tablespoon Moroccan Spice Blend see above for recipe
• 2 tablespoon parsley dried or ⅓ cup fresh chopped
• 2 cloves garlic peeled and minced
• 2 tablespoon olive oil
• 1 tablespoon lemon zest
• 2 tablespoon lemon juice
• salt and pepper to taste

Garnishes

• parsley fresh (optional)
• lemon slices (optional)

US Customary - Metric

Instructions

Moroccan Spice Blend Marinade

• If you already have prepared Moroccan spice, skip to nextstep. To make homemade Moroccan Spice (ras el hanout), mix together the following ground dried spices… 1 teaspoon cumin, 1 teaspoon turmeric, 1 teaspoon garlic powder, 1 teaspoon cinnamon, ½ teaspoon ground ginger, ½ teaspoon ground chili pepper, ¼ teaspoon ground cayenne pepper (hold if you do not like spicy), ½ teaspoon black pepper and ¼ teaspoon salt. Mix together in a bowl.
  
• Add either fresh or dried parsley, fresh garlic, olive oil, lemon zest, lemon juice to the 2 tablespoons of prepared Moroccan Spice mixture (ras el hanout) and stir well. Set aside.

Prepare your Cornish Hens for Grilling

• Wash and dry your Cornish Hens well. Splitting the Cornish game hens helps them grill evenly too. It is very easy to do. In order to split a Cornish hen, you can either use culinary scissors or a sharp knife. Lay your bird back side up and with the breast side down. Make your first cut on either side of the backbone vertically along the bone. Removing the backbone is a good idea as they have lots of little bones. Then, on the front breast side of the hen just cut straight down the center of the breast. Then, you will have 4 even Cornish game hen halves. Discard the backbone.
  
• Place your split Cornish hens in a sealed plastic bag or large bowl. Pour the Moroccan marinade over the split Cornish hens and rub them all over. Seal the bag or cover the bowl with plastic wrap and leave them marinate at least 30 minutes. You can also put them in the refrigerator to allow them to marinate up to overnight.
  
• Prep the Grill. Clean the grill grates well. Preheat your grill to 300 to 300 - 350 degrees F or 148 degrees C - 176 degrees C.

   
• Once the grill is preheated, put the Cornish hen skin side down first so that it gets a crispy skin. Place you Cornish Hens slightly off to the side and not under direct heat. Grill with the lid on.
  
• Flip after 15 minutes and cook until the skin is crispy about another 10 -15 minutes or until the internal temperature is 165 degrees For 73 Degrees C. The juices should run clear. The cooking time will be around25 to 30 minutes depending on how your grill is. Our birds were cooked at 25minutes. Checking the temperature with the meat thermometer is your best measure.

   
  
• Serve your Grilled Split Cornish Game Hens over our Vegan Chickpea Lemon Rice. Garnish with parsley if desired and enjoy!
  

Notes

If you have a super hungry crew, teenagers or the football team dining with you, double the recipe so that each person gets 2 split Cornish Game hens halves. We served one half a Cornish Game Person per person with lots of delicious side dishes and everyone was happy.

Remember to clean your grill really well and oil the grates so that your Cornish Hens do not stick to the grill.

It is best to place your Cornish Hens a little off to the side so that are not in direct heat. This keeps the skin crispy and the meat tender.

Place the Cornish hen’s skin side down first so they get good and crispy. Do not be moving them all over the grill but just leave them cook in one spot for about 15 minutes. If you try to move them around sooner on the grill, they may stick, and the skin will tear. You will know they are ready to be turned, when they are no longer sticking to the grill. Your best tool in the kitchen is your meat thermometer. Once you get a reading of 165 degrees F or 73 degrees C in the thickest portion of all of the Cornish hens, you are done cooking. Do not use time as a measure as each grill has a different heating ranges.

We used culinary scissors to split our Cornish game hens, but you can also use a sharp knife. The bones are easier to cut than a full-grown chicken.

Nutrition

Serving: 1g | Calories: 81kcal | Carbohydrates: 4g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Cholesterol: 1mg | Sodium: 158mg | Potassium: 59mg | Fiber: 1g | Sugar: 1g | Vitamin A: 166IU | Vitamin C: 7mg | Calcium: 25mg | Iron: 1mg

The post Grilled Split Cornish Game Hens appeared first on Healthy World Cuisine

The BEST Salsa

This single bite of summer is bursting with in season sweet mangoes, spicy jalapeños, crispy red bell peppers, citrus and a few crispy green onions. Our delicious salsa is naturally sweet, gluten- free, vegan and super easy to make.

It's mango season!

We look forward to mango season all year long. Super sweet and juicy mangoes are a treat to eat plain or in desserts like our Mango Sticky Rice and No Churn Dairy Free Mango Swirl Ice Cream.

You can get mangoes literally all year around in the USA, however their prime season starts in the spring and into the summer. Our world favorite mango in the whole world in the little Philippine mango also known as the Carabao mango. However, use what you can get and today that happened to be a Haden mango. A Haden mango is not as sweet as a Philippine mango but has delicious sweet and sour note and is lovely in our Easy Mango Salsa Recipe.

How To Chop

Mangoes have a pit inside. Therefore, the first line of business is the cut on both side of the pit as close as you can all the way through. Now, you will have 2 meaty mango halves and one with the pit. Take one of the mango meaty halves and hold it in your non-dominant hand. With your dominant knife skilled hands make a slices into the flesh (about 5 slices) but not all the way through the skin downward. Then, turn your mango 180 degrees and cut the other way about 5 slices.

The number of slices you put into the mango is determined by how big you want your mango cubes to be.

1. Larger cubes = less slices
2. Smaller cubes = more slices

Next, you take your mango half that has the cuts in it and with your hands push from the skin side upward so that the cubes of the mango are exposed. Now, you can either use a knife to cut away the mango cubes or use a spoon and scoop out the mango cubes. Both ways work well. It just depends on what way you prefer or feel more comfortable.

The last part of the mango chopping process is the remove the skin from around the pit portion of the mango. You can then cut off the mango flesh and cut into cubes or maybe that is the portion that is for the chef.

When is it Ripe?

You always know when you have a good ripe mango when it is so juicy that the juice runs down your arm when bite into one. They are many different kinds of mangoes and that all have different shapes and colors. The best way to know if a mango is ripe is…

1. Give it a gentle squeeze and if it gives a little bit like a nectarine, peach or avocado, you will know it is ripe.
2. The mango will generally give off a little fruity aroma on the ends when it is ripe.
3. You can't judge a mango by its color unless you know that species of mango very well. Not all mangoes are golden yellow, not all are red, so that is not the best indicator.

How to Help Ripen Faster?

Mangoes will continue to ripen after picked when stored at room temperature. You can allow your mangoes to ripen with a day or 2 on the kitchen counter naturally. However, if you are in a rush, you can place your mangoes in a brown paper bag for a day or 2 to expedite the process.

We have found if you place your mangoes on the counter next to bananas or other ripening fruit they will ripen faster. Do not put your mangoes in the refrigerator until they are completely ripe, or you will stunt the ripening process.

How to Make?

Now that you have your mango cubed, let's make this quick and easy mango salsa. Add together the following ingredients and stir, that's it!

• Mangoes - ripe and sweet
• Green onions - just the green section
• Fresh grated Ginger - fresh is best
• Jalapeño - to taste (if you like it hot, add more or less if you like it mild)
• Red bell pepper
• Orange Juice
• Lime Juice
• Salt and White Pepper to taste

Now, do not be putting any honey, sugar or sweeteners in your easy mango salsa. Mangoes are naturally sweet. Did you know that if you cut sugar out of your life, you will learn to finally enjoy the natural sweetness within fruits and vegetables again? Mangoes are one of the highest fruits in natural sugar already.

In addition, we used a Cara Cara Orange.  A Cara Cara orange is super sweet and has red flesh similar color to a pink grapefruit. These oranges are seedless and really delicious. If you get a chance to try them, please do. We promise, you will not be disappointed.

Serving Suggestions

We could eat our Easy Mango Salsa by the spoonful. Here are a few ways we love to enjoy this delicious salsa…

• Fantastic dip with tortilla chips, toasted crostini's or corn chips
• On top of our Grilled Mango Chicken
• Bring on Taco Tuesdays with our Cajun Blackened Cod and a spoonful of mango salsa in a tortilla.
• Put a dollop of salsa in endive leaves for an easy and light appetizer.
• Dollop a little on Grilled Five Spice Pork Loin Chops or on top of a baked ham. If you like a sweet with your savory pork, you are going to love a little dollop of mango salsa on the side.

More Easy Dips and Salsas

• Cherry Ginger Salsa
• Grilled Swordfish and Crab Salsa
• Lemon Lavender Goat Cheese Spread
• How to Make Bruschetta Bread
• Better Than Store Bought Red Pepper Hummus
• Traditional Baba Ghanoush

Did You Like Our Recipe? Leave a ⭐⭐⭐⭐⭐ rating and/or a review in the comments section below. Your feedback is always appreciated! Follow us for more delicious recipes on Pinterest, Instagram, Twitter and Facebook! Don't forget to sign up for our email list for more free recipes.

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Easy Mango Salsa

Easy Mango Salsa recipe is a little bit spicy, sweet, sour and savory. The perfect topping for fish, chicken or even tortilla chips.

Course Appetizer

Cuisine Thai

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Servings 4

Calories 75kcal

Author HWC Magazine

Ingredients

• 2 mangoes chopped
• 2 green onions chopped (green part only)
• ⅓ cup red bell pepper chopped
• 1-2 tablespoon jalapeño chopped finely
• 2 tablespoon orange juice juice of ½ fresh orange
• 2 tablespoon lime juice
• salt and white pepper to taste (hold salt for paleo diet)

Instructions

• Add chopped mangos, green onions, red bell peppers, jalapeno, orange juice, lime juice and salt and white pepper to taste. Stir.Enjoy!
• Store in a sealed container in the refrigerator for up to 3 days or frozen up to 2 months.
• If you like your salsa more spicy add more jalapeño. If you like your salsa mild, add less jalapeño or leave it out all together.

Notes

Scroll up to the post above for the step by step photos on how to chop a mango.

Mangoes have a pit inside. Therefore, the first line of business is the cut on both side of the pit as close as you can all the way through. Now, you will have 2 meaty mango halves and one with the pit. Take one of the mango meaty halves and hold it in your non-dominant hand. With your dominant knife skilled hands make a slices into the flesh (about 5 slices) but not all the way through the skin downward. Then, turn your mango 180 degrees and cut the other way about 5 slices.

The number of slices you make into the mango is determined by how big you want your mango cubes to be.

Larger cubes = less slices

Smaller cubes = more slices

Next, you take your mango half that has the cuts in it and with your hands push from the skin side upward so that the cubes of the mango are exposed. Now, you can either use a knife to cut away the mango cubes or use a spoon and scoop out the mango cubes. Both ways work well. It just depends on what way you prefer or feel more comfortable.

The last part of the mango chopping process is the remove the skin from around the pit portion of the mango. You can then cut off the mango flesh and cut into cubes or maybe that is the portion that is for the chef.

Nutrition

Serving: 1g | Calories: 75kcal | Carbohydrates: 18g | Protein: 1g | Fat: 1g | Saturated Fat: 1g | Sodium: 3mg | Potassium: 243mg | Fiber: 2g | Sugar: 16g | Vitamin A: 1626IU | Vitamin C: 66mg | Calcium: 16mg | Iron: 1mg

The post Easy Mango Salsa appeared first on Healthy World Cuisine

Learn How to Cut a Fresh Pineapple

1. Choose a ripe and juicy pineapple (read more about this below)
2. Gather a cutting board and a heavy-duty sharp knife
3. Cut the top off the pineapple and set aside (maybe for some of your recipes or gatherings you can use the top of the pineapple for a fun table scape decoration)
4. If the bottom of your pineapple is uneven or not flat, cut that off now.
5. Place the pineapple upright on the cutting board and trim off the pineapple scales. Turn your pineapple and continue to cut off all of the scales, keeping as much of the fresh pineapple as possible to reduce waste.
6. Next, trim the eyes on the edges of your pineapple with a sharp knife.
7. Hold your pineapple upright and carefully cut into 4 segments downward.
8. Use your knife to remove the core from the 4 segments.
9. Next, decide how you would like to cut your pineapple. If you want to grill your pineapple slices, you may want to cut them in long slices. On the other hand, if you are making a recipe calling for chunks, you may want to cut each of the 4 segments into 3 long slices and then cut each long slice into chunks.
10. For our Hawaiian Luau Rice recipe, we first lay the flat side down of each of the 4 segments. Then, we slice into thin slices. Next, we turn the pineapple slices the other way and then make thin slices.

How to Choose a Ripe and Juicy Pineapple?

A ripe and juicy pineapple with smell like a sweet and delicious pineapple when you sniff the bottom of the pineapple. Did you know that a pineapple stops ripening as soon as it is picked? Pineapples can get softer and the color changes after it is picked but it is only a sweet as the day it was harvested. If the pineapple smells fermented or like vinegar or alcohol, then it might have gone bad. A heavier pineapple is a good indicator of a juicy pineapple.

Also, if you attempt to remove a leaf from the top it may give way to allow you pull it out but not a definitive indication of ripeness. The color of the pineapple is not the deciding factor on ripeness. Pineapples can be green or golden or a mixture of both. Fragrant sweet smell with no evidence of mold on your pineapple is the best indicator of pineapple ripeness.

How to Store a Pineapple

You can store an uncut pineapple at room temperature for 1-2 days and can be kept longer whole and unpeeled in the refrigerator for 3-5 days. Peeled and sliced or chopped pineapple can be stored in a sealed container in the refrigerator for up to 3 days. However, you can freeze cut and peeled pineapple in a freezer safe sealed container or freezer bag up to 3-5 months. They are delicious addition to smoothies like our Ginger Citrus Dragon Fruit Smoothie .

What do Pineapple Cravings Mean?

Seriously, what is going on? We have been craving pineapple from the moment this pandemic hit. Crazy odd craving, don't you think! So we did a little investigation on this odd pineapple craving. According to the National Institution of Health - NIH,  "Based on the results of the study, it can be concluded that canned pineapple consumption can lower the incidence of viral and bacterial infections and further increase the production of granulocytes"

So, there you go folks! Our body is telling us to protect ourselves. Bring on the Pineapple! Learning how to cut a fresh pineapple is not only delicious, its is good for your health. Whether fresh or canned this delicious tropical fruit is one of our favorites.

Pineapple as a Tenderizer

Did you know that pineapple contains and enzyme called Bromelain. According to studies, this enzyme Bromelian helps break down proteins and collagen and can help tenderize meat.

Have you ever noticed sometimes when you eat too much fresh pineapple your tongue tingles. Not only is the Bromelian in pineapple good for tenderizing your steak, it also tenderizes your tongue. However, do not worry as this enzyme, bromelian is eliminated in your digestive track. We really enjoyed this article Properties and Therapeutic Application of Bromelain: A Review in the NIH regarding all the health properties of pineapple's Bromelain and you may too.

Different Ways to Enjoy Pineapple

Do you love eating fresh pineapple slices ? We do too! However, you are going to want to learn how to cut a fresh pineapple so you can enjoy it in many delicious recipes.

• Grill them and top them with a little Homemade Coconut Whipping Cream
• Enjoy fresh pineapple in fruit salsa's and top on top of grilled chicken and fish like our Tropical Spa Mango Chicken
• Decorate cakes and desserts with sliced pineapple like in our Tropical Maja Blanca.
• Toss in salads like in our Tutti Fruitti Kale Salad and Citrus Honey Dressing .
• Have an outdoor BBQ and a delicious side dish of Hawaiian Luau Rice.

The post How to Cut a Fresh Pineapple appeared first on Healthy World Cuisine

Why You are going to Love our Berry Cherry Smoothie Blast

You are going to love how thick, creamy and fun this Berry Cherry Smoothie Blast is. It almost feels like you are sipping on a shake or ice cream float without all the guilt. The natural sweetness of the berries and cherries with the creaminess of the dollop of Homemade Coconut Whipping Cream and the citrus punch makes for a delicious sip.

Do you ever stand with your refrigerator wide open wanting something to eat but want it to magically appear? If you want something healthy, fast but do not feel like cooking? You have come to the right place. We have a Healthy Berry Cherry Smoothie Blast that is vegan, dairy free, gluten-free and can be made a little bit lower carb than usual smoothies.

Back to School Prep

Are your kids home for the summertime holiday driving you crazy eating every 12 minutes? You are not alone. Get them in the habit of making a healthy snack or a quick breakfast with this Berry Cherry Smoothie Blast. Heck, this recipe is so easy, that the older ones should be able to do this completely independently. In addition, get them CLEANING UP without your assistance. (Well maybe that was pushing it but it could not hurt to try) Get them in practice now. Before you know it, it will be back to school time.

Our Berry Cherry Smoothie Blast makes a quick and easy breakfast on the go or a healthy snack any time of the day. If you like, you can even put all your ingredients in your food processor container and place in the refrigerator overnight. Then in the morning, you are ready to blitz your Berry Cherry Smoothie Blast. Be sure to try our Ginger Citrus Dragon Fruit Smoothie, Mexican Chocolate Cherry Smoothie and our Chocolate Peanut Butter Banana Smoothie for other delicious healthy breakfast/snack ideas.

What can you add to your smoothie to thicken it?

You can thicken your smoothie with frozen fruit, frozen bananas, oats, chia seeds, silken tofu, yogurt and avocados. However, one of our favorite ways to thicken smoothies that is a lower in carbs than frozen bananas is frozen berries and a few dollops of Homemade coconut whipped cream. In addition, you can add a sugar alternative of choice like stevia if you need to make coconut whipped cream diabetic friendly. Using all frozen berries and skipping the frozen cherries is also lower in carbs.

Berry Cherry Smoothie Blast Tips for Success

Don't add ice:

If you use frozen berries, you smoothie will be very thick. Ice just waters down your smoothie. In addition, don't use frozen berries or ice if you have a weak spleen. Be sure to review our Feed your Spleen: Nourish your body post to learn why eating cold iced drinks is not the best for your body. It is best to eat food and drinks at room temperature, so your body does not have to work so hard to heat up the nutrients to get them to your already pre-dispositioned body constitution. Fresh berries are in season, so enjoy the seasons bounty.

Make it with dairy or dairy free

Homemade Coconut Whipping cream and almond milk is a great alternative to make your smoothie rich and smooth without all tummy issues if you are lactose intolerant. If you are not lactose intolerant, feel free to use fresh dairy whipped topping, yogurt or milk. You can also use a frozen banana to thicken your smoothies.

Keep in Low in Sugar or Sugar Free

If you are making your own homemade coconut whipping cream, you can use stevia or sugar alternatives of choice to lightly sweeten. When you use a frozen ripened banana, there is no need to add any sugar as it is naturally sweet from the banana.

Frequent Asked Questions (FAQ's)

More quick and easy breakfast ideas/snack ideas

Toasted Almond and Date Larabars

Grab and Go Breakfast Chai Biscuits

Blackberry Lemon Drop Biscuits

Ginger Citrus Dragon Fruit Smoothie

Lemony Lavender Chia Seed Pudding

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Berry Cherry Smoothie Blast

Berry Cherry Smoothie Blast is a creamy frosty dairy free breakfast on the go beverage with mixed berries, Michigan Cherries, Coconut cream and citrus zest.

Course Beverages

Cuisine American

Prep Time 5 minutes minutes

Total Time 5 minutes minutes

Servings 2

Calories 249kcal

Author HWC Magazine

Ingredients

• ½ cup frozen mixed berries
  
• ½ cup frozen cherries
  
• ½ cup homemade coconut whipped topping
  or frozen banana slices
• ½ cup almond milk
  unsweetened or dairy of choice
• 1 teaspoon orange zest

US Customary - Metric

Instructions

• Blend frozen berries, cherries, coconut whipped topping (or frozen banana), milk or dairy alternative of choice, and orange zest in food processor until smooth and creamy. Enjoy!

Notes

If you prefer, you can use one frozen banana as an exchange for the ½ cup homemade coconut whipped topping. However, if you are trying to stay low carb, then we suggest using the homemade coconut whipped topping lightly sweetened with a sugar alternative of choice, like stevia. In addition, to keep this smoothie lower carb, replace the frozen cherries with all mixed berries which are lower carb. We only like our smoothies lightly sweetened. If you need yours's sweeter, you can add a little sweetener of choice. (honey, frozen banana, stevia, date paste, organic coconut sugar, etc.)

Nutrition

Serving: 1g | Calories: 249kcal | Carbohydrates: 15g | Protein: 3g | Fat: 22g | Saturated Fat: 18g | Sodium: 84mg | Potassium: 295mg | Fiber: 3g | Sugar: 8g | Vitamin A: 44IU | Vitamin C: 6mg | Calcium: 91mg | Iron: 2mg

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