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RED SKIN MASHED POTATOES

This is my absolute favorite way to indulge in mashed potatoes, that does not have some kind of extra-indulgent aged cheddar in it. I don’t always follow this recipe specifically but I do come by fairly close. The last couple of years I’ve replaced milk with unsweetened vanilla almond milk and I honestly can’t taste a difference. If anything it lacks an extra thicker texture but flavor is still there. I also sometimes use vegetable stock if I don’t have chicken stock and it works just as great.

BUT unless you have a really good quality garlic powder that is super fine, not those tiny granules then you must use fresh garlic. Oh, and of course fresh ground pepper instead of store bought ground pepper makes a big difference. I NEVER not use fresh ground pepper. It’s a must! Okay, that’s all. ENJOY!

 

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RED SKIN MASHED POTATOES
Servings
servings
Ingredients
Servings
servings
Ingredients
Instructions
  1. Place the potatoes in a large pot and fill with water just to the very top of the potatoes.
  2. Bring them to a boil over medium-high heat and simmer for about 15-20 minutes.
  3. Drain the potatoes into a colander. Place the butter and garlic into the pot, add the potatoes and mash them about half way. Add the chicken stock and milk then finish mashing until desired consistency. Add a little more chicken stock if the potatoes seem dry.
  4. Add salt and pepper to taste.

CHOCOLATE BERRY PROTEIN SMOOTHIE

Here’s a clean smoothie option to get a good amount of protein, fiber, and healthy fats to start your day. I love using Garden Of Life chocolate which is a vegetable based protein powder. It’s easier on my digestive versus whey protein. But use what works best for you. Maca powder supports healthy vitality and energy. Cacao nibs are packed with tons of nutrients but it adds more depth to the chocolate. Feel free to use your favorite nut milk. Lately I’ve been using unsweetened vanilla almond milk. Always go for unsweetened!

With about 8 grams of net carbs mainly from the mixed berries (blueberries, raspberries, and blackberries), this is definitely low-carb and diabetic friendly. It gives just the right bit of sweetness to the smoothie. If you want to keep your net carbs lower, then omit the maca powder which brings your smoothie net carbs down to 5 grams.


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CHOCOLATE BERRY PROTEIN SMOOTHIE
Servings
serving
Ingredients
Servings
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Ingredients
Instructions
  1. Place everything into a high speed blender until smooth.

GUACAMOLE TOAST

I’m sure everyone has heard of Avocado Toast by now. It’s been trending big time as the healthy go-to snack. The purpose of it aside from being easy is that it’s also quick too. Which is great, but in all honesty. It’s kind of boring. Maybe it has something to do with guacamole being my number one favorite way to enjoy avocados. But I also love avocado in a pesto and sliced in a damn good sandwich. None of which are boring.

So, because I’ve always been the outcast who went against the grain because I thought trends were “dumb” for lack of better words; I’m making this Avocado Toast thing look even more boring by making GUACAMOLE TOAST using my Roasted Jalapeno Guacamole recipe! I have more reasons why other than being a brat about it LOL. It’s a healthier, low carb way to enjoy guacamole than with a bag of chips. Also, if you choose the right sliced bread it can be a very diabetic friendly snack.

I’ve been eating sprouted breads for about ten years now, they’re typically flourless, high in protein, and fiber. My favorite company is Alvarado Bakery and lately I’ve been eating their Sprouted Flax Seed Bread. It’s 100 calories for 2 slices. That’s 6.5g net carbs per slice. Alvarado makes other sliced breads that are super tasty and just as healthy depending on what your nutritional demands are. Making a batch of guacamole for toast will not result in wasting guacamole. It will keep in the fridge for a couple of days as there’s enough citrus to keep it preserved. Just stir before serving and share it.

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GUACAMOLE TOAST
Servings
serving
Ingredients
Servings
serving
Ingredients
Instructions
  1. Toast your slice of bread to desired toastiness.
  2. Slather the guacamole on top of the toast.

HOMEMADE QUESO FRESCO

Queso Fresco is one of my all time favorite cheeses typically found on some Mexican/Latino dishes also known as Queso Blanco. You know that creamy, salty, and crumbly cheese shaped like a wheel you see at the store? It’s usually about $5.99. It’s kind of expensive for a cheese that has a short shelf life especially when you don’t have enough people to eat it up in time. Well, that’s just another reason to make homemade Queso Fresco, because it costs about half the price and fresh homemade cheese tastes ten times better. The key to this recipe is making sure you have the right tools ahead of time, which really require kitchen staples except for the lesser common kitchen thermometer and cheese cloth. Both of which you can easily find at your local grocery store today. Plus, making homemade cheese is kinda cool. It’s a lost art. It’s a fun sharing experience with friends and family. It makes for a great gift as well.


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HOMEMADE QUESO FRESCO
Servings
pound wheel
Ingredients
KITCHEN TOOLS
INGREDIENTS
Servings
pound wheel
Ingredients
KITCHEN TOOLS
INGREDIENTS
Instructions
  1. Heat the milk in a nonreactive stockpot over medium heat to 195 F degrees, stirring occasionally to keep the milk from burning. Use a kitchen thermometer to measure the temperature along the way. It will take about 25 minutes to get the milk to temperature. Turn off heat.
  2. Stir in the 1/3 cup vinegar using a whisk. Place the lid on and remove from heat. Let it sit for 10 minutes. The milk protein will coagulate into curds and the liquid whey will turn into a light green almost clear color. If the whey is still very cloudy and small pieces of curds then, add about another teaspoon of the distilled white vinegar. Stir with a rubber spatula.
  3. Place a strainer over an extra large bowl. Line the strainer with a clean and damp cheese cloth folded in half making sure it drapes over the sides of the strainer. Slowly ladle the curds into the strainer and let drain for about 5 minutes.
  4. Sprinkle the salt all over the top of the curds and using your hands gently toss the curds around to incorporate the salt evenly. Make sure to not break up the curds.
  5. You'll want to let everything drain for about 45 minutes to an hour. You can tie up the cheese cloth and let it sit in the strainer with the bowl underneath removed that way the excess whey can escape. Or you can tie the corners of the cheese cloth to your sink faucet letting it hang.
  6. Remove the mass of cheese from the cloth and place in an air tight container with a lid. Refrigerate for an hour.
  7. Feel free to remove the cheese from the container and store in plastic wrap for about a week.

MEDITERRANEAN MEATLOAF

Meatloaf is one of my favorite meaty dishes. There’s nothing in this world that beats a good meatloaf with fantastic homemade mashed potatoes. It was one of my favorite things to have growing up. This recipe has a little flare to it and it’s all healthy. I’ve been pretty big on using ground turkey as an alternative to ground beef for years now and it’s worked wonders for me as far as flavor goes. Flavor is far from compromised. If you feel the need to use ground beef instead that’s completely fine but have some faith in me with this one! If you’re using the right spice combinations, you would be amazed what it can do to an otherwise bland type of meat.

Meals like this are so ridiculously easy to make just like one pot meals. Instead this is throw every ingredient together, plop in a meatloaf pan and have at it! I won’t keep you long on this blog but as always I encourage you to add, give or take any other ingredient that suits your fancy to this recipe to make it all yours.


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MEDITERRANEAN MEATLOAF
DIABETIC FRIENDLY: 6 servings | about 7 carbs per serving.
Servings
servings
Ingredients
Servings
servings
Ingredients
Instructions
  1. In a large bowl combine every ingredient together excluding the ground turkey. Mix all the ingredients together. Then, using your hands, fold in the ground turkey without over mixing.
  2. Spray a meatloaf pan with a non-stick spray and place the meatloaf mix inside. Smooth out the top and pour an even thin layer of the reserved ½ cup of tomato sauce on top.
  3. Place the meatloaf pan on top of a cookie sheet and bake at 375 degrees for about 45 minutes.
Recipe Notes

Feel free to use ground beef with a lower fat percentage.