On the Grill: Don’t forget about the fish!

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Hey there! Summer parties are in full swing so we wanted to provide you with one of our many tips for a tasty grill experience!

If you’re a meat-lover but cutting back on beef. Swordfish may be the star of your next grilling experience.

Swordfish is perfect for grilling (If you can’t find swordfish try mahi-mahi or ahi-tuna or salmon). Since swordfish are large fish, meat is usually sold as steaks, which are often grilled. The meat is relatively thick, and can be cooked in ways more fragile types like tilapia cannot. In addition it will have the consistency of a nice juicy t-bone with fewer calories.

Try this recipe the next time you have the urge to fire up the grill!

 Roasted-red pepper, lemon and garlic basil swordfish


  • 1 medium red pepper
  • 2 to 3 medium fresh lemons
  • 1 tablespoon of olive oil
  • 1 tablespoon of fresh basil
  • Black pepper to taste
  • Kosher salt to taste
  • 2 to 3 cloves of garlic
  • 2  4-6oz swordfish steaks with skin removed
  1.  Place red pepper and cook directly on stove top or grill until skin is black all around and you can poke a fork directly thru. About 10-15mins.  Place red pepper in a bowl and cover with plastic wrap until cool.
  2. Once red pepper is cooled off take a wet paper towel or napkin and remove charred skin from the outside of the pepper , cut pepper open remove the seeds and cut of the inside layer of skin and then dice it up on a cutting board.
  3. Cut lemons in half, remove seeds and squeeze about ¼ of juice into a bowl or cup.
  4. Take skin off garlic and chop up real fine. Take fresh basil and chop up real fine.
  5. Grab a food processor or blender and throw in all ingredients including olive oil and blend into a puree. Taste and add salt and pepper as needed.
  6. Grab two swordfish steaks season as desired and place in shallow bowl or plastic bag. Pour marinade over the steaks and let sit in fridge for a 30mins-2 hrs. 24 hrs is even better if you have the time!
  7. Once ready for grilling. Spray or rub grill with olive oil to prevent sticking. Place steaks on a medium temp grill and cook on both sides adding more salt and pepper for flavor. We prefer our steaks medium and that’s about 10mins per side.  Cooking these to med-well or well done causes the meat to become dry.


Bryce Fluellen

The Wonderful World of Citrus

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The Wonderful World of Citrus

I ate so many oranges growing up they thought I was going to turn orange. LOL! Nothing could compare to the sweet taste of a ripe one on a hot summer day or even better when my Mother would pull out her juicer and make some fresh squeezed orange juice on a sunny Saturday morning.

Did you ever have a lemonade stand as a kid?  It was so good I think I drank through most of my .25 cent a cup profits!

From sweet navel oranges to tart grapefruit, citrus has some wonderful culinary uses that are sure to brighten up your next meal and put a smile on your families face.

Here are a couple of my favorites

  1. Zest a ripe orange, chop up some fresh parsley and garlic, mix them all together and you have a bright and healthy condiment called Gremolata. Add it to the top of a baked fish like salmon or tilapia. Delicious!
  1. Sauté some fresh green beans and onions in extra virgin olive oil.  Grab a sliced open lemon and squeeze the juice over the beans right before serving. This little step takes your veggies to another tasty level.
  1. Peel and dice up a couple of oranges, mix them with some fresh cilantro, chopped red onions and jalapeños or red pepper. Perfect topping for your summer grilled shrimp or chicken tacos.
  1. Pour a half of cup of orange juice into a plastic bag, along with some fresh rosemary and a dash of agave toss in a couple of pieces of chicken for a wonderful marinade that’s sure to make your protein delicious.



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Kale was once regulated to the corner of our dinner plates; you know the area that you never touched!?

I remember going out to dinner with my parents when I was about 7 or 8 yrs old and asking “Mom what’s this green crinkly thing next to my steak and should I eat it?”

Well, times have truly changed! From news stories featuring the leafy vegetable to t-shirts with people announcing their love for the super food, its popularity has truly skyrocketed! And for good reason, it has several of the necessary vitamins that our bodies need to function.

Not a fan or tired and bored with the typical kale salad or chips?

Here are a four fun and creative ways to start incorporating this wonder food in your diet

#1.  Kale pesto Sauce:  Grab some kale, garlic, fresh lemon juice, parmesan cheese, and olive oil, toss them in a food processor or blender for a tasty sauce you can spread on fresh tomatoes or mix in your next batch of pasta.

#2. Kale and Egg Scramble:  Begin your morning with this leafy vegetable. Chop up some fresh kale and a sweet red onion, add them to a sauté pan of olive oil over medium heat and then toss in your freshly beaten eggs for a tasty morning scramble

#3. Kale, Cucumber, Banana, and Apple Juice: Like your veggies in liquid form? Grab a cup of kale, chop up a cucumber and banana, add some apple juice toss in a blender and pour.

#4. Kale Stir Fry:  Take some chopped kale, cabbage, carrots, mushrooms, and green onions add to a hot wok or large sauté pan lightly covered with sesame oil for a quick and delicious vegetable stir fry.


Chef Bryce

Four Tips to Cut the Salt

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I was raised in a family where salt was a familiar staple in the kitchen and at the dinning room table.  A dash while roasting a chicken, a sprinkle before taking a bite of mashed potatoes, a shake over some freshly sliced tomatoes…and even on melon to make it sweater.  We consumed salt without even a thought or conversation on how it could be affecting our health.

We now know that many Americans consume way beyond the recommended daily allowance (1500mg/one teaspoon), which leads to diseases such as high blood pressure, stroke, heart disease and kidney failure. Did you know that heart disease is the No. 1 cause of death in the United States and stroke is No. 3?

Cutting salt (sodium) in our diets can feel like a daunting task. It surrounds us where ever we go and especially when we’re dining out. Plus most of us have been programmed to think no salt= no flavor, but did you know that salt is an acquired taste? So just like you’ve learned to love it, you can learn to cut back.

#1.  ROAST YOUR FRUITS AND VEGGIES:  Most of us consume way below the recommended four to five servings of fruits and vegetables. Roasting is a tasty, low maintenance way to increase your consumption.  Grab sweet potatoes, broccoli, carrots, beets, or tomatoes and toss them with extra virgin olive oil, put them in the oven and sprinkle them with fresh pepper, garlic, or a dash of smoked paprika when finished. Cut an apple or pear in half, drizzle in olive oil and sprinkle with cinnamon and roast in the oven. DELICIOUS! No Salt Needed.

#2. MAKE IT A FAMILY AFFAIR:  Results are easier to obtain when everyone is on the same page.  Start with small steps. Make a family goal to reduce household sodium by 50% in two months. Identify the areas where your family consumes the most sodium. Explain to everyone why and how they can help. One person is in charge of making sure there are no salt shakers at the dinner table, another makes sure you choose low-sodium dishes when dining out or asks the chef to leave the salt out. Track your family progress and celebrate when you achieve your goals!

#3. GET IN THE KITCHEN: Dining out or ordering in is convenient but often many of the meals are filled with sodium and can put us over are recommended daily salt intake. Pizza, Chinese food, and hot wings are some of the biggest culprits.  Start cooking at home. If you’re pressed for time, cook larger meals and freeze half.  Extra vegetables and beans can be used on a salad the next day. Not only will you save a little money, but your salt intake will decrease.

#4. ADD A SQUEEZE OF CITRUS:   Like salt, lemon, lime, and other citrus fruits can enhance the flavor of your food.  Try a squeeze of lime and a dash of pepper in place of salt over roasted chicken.  The next time your sautéing green beans add lemon zest to the dish just before serving. Enjoy!