Whenever we travel, it seems that we always find the most amazing restaurant on the last day of our vacation. The type of place we would gladly return to again and again, if only we knew about it.

This scenario is exactly what happened to my husband and I over the summer on a trip to Orlando. We had spent the previous few days frequenting a decently mediocre eatery down the street. Looking to have a quick brunch before catching our flight home, we ambled over to a restaurant directly across from our hotel. A short time later, we found ourselves absolutely dying over a dish of smokey gouda macaroni and cheese topped with bbq pulled pork, and wondering why, OH WHY hadn't we gone there sooner?!

I think about that meal often, mulling over creative alternative toppings. What I love about this recipe is that it allows me to enjoy cheese, while limiting the excess fat and cholesterol found in traditional mac and cheese dishes, like the version I ate on vacation. The trick is to pair a creamy vegetable, in this case pumpkin, with a boldly flavored cheese like smoked gouda and a touch of salt because a little goes a long way. And if you serve this as a side dish, it is hard to overindulge. The sautéed vegetables pair nicely with the pumpkin, but if yours is a carnivorous family, I won't blame you one bit if you swap it for bbq pulled pork.

Ingredients:
2 tablespoons extra virgin olive oil
1 cup sliced cipollini onions
2 cups baby bella mushrooms, quartered
salt and pepper to taste
1 tablespoon crushed sage
1/4 cup frozen peas
2 cups cooked small pasta, such as orecchiette, elbows, etc.
1 cup roasted pumpkin
​1/3 cup skim, unsweetened nut or soy milk
1/2 cup shredded smoked gouda

Directions:
In a sauté pan, heat the oil and cook the onions until translucent. Add the mushrooms and continue cooking until browned. Sprinkle with salt and pepper to taste, then stir in the sage and peas. Remove from heat and set aside.

Cook the pasta in boiling water until al dente. Reserve 1/4 cup of the water before draining the pasta and returning to the pan.

Purée the pumpkin using a blender or food processor, adding the milk as needed. Gently mix the pumpkin and cheese with the pasta, adding the reserved pasta water a little at a time to thin it out. Sprinkle with salt to taste. Transfer the pasta to a baking dish. Top with the onion and mushroom mixture. Bake at 400ºF for 10 minutes.

Yield: 4 servings

Today on the blog is the base for my homemade lo mein. As written, it usually serves as a side dish with dinner, while the leftovers make a versatile lunch tossed with shrimp, chicken, or additional vegetables.

At its heart is the sauce, composed of four very necessary components: Chinese cooking wine, tamari, oyster sauce and honey. After much experimentation, my conclusion is that something will always be missing if one of these is left out.

Chinese Cooking Wine: not to be confused with sweet Japanese mirin, this product is a savory wine made from rice, salt and water. Most often found in asian specialty markets, it is increasingly sold in national grocery chains.

Tamari: is a (generally) gluten-free alternative to soy sauce. Be sure to check the ingredient list, as some brands do contain small amounts of wheat, though comparatively less than soy sauce which is typically 40-60% wheat. Additionally, tamari is milder in flavor. My preferred brand is San-J low sodium tamari.

Oyster Sauce: frequently used in Chinese cooking, this is a must for lo mein. Look for a brand that does not use chemicals, such as Kikkoman.

Honey: the purpose of the honey is to cut the saltiness of the sauce, not to overly sweeten it. If possible, use a pure local honey rather than mass produced brands which typically contain corn syrup and preservatives.

Ingredients:
1/4 cup Chinese cooking wine
1/2 cup chicken or vegetable broth
3 tablespoons low sodium tamari sauce
2 tablespoons oyster sauce
1 teaspoon sesame oil, *optional
1 heaping tablespoon honey
1 garlic clove, minced
1 teaspoon freshly grated or 1/4 teaspoon ground ginger
2 tablespoons extra virgin olive oil
1 small yellow onion, sliced
1 large carrot, julienned
3 scallions, julienned
16 ounce package gluten-free brown rice spaghetti

Directions:
Combine the wine, broth, tamari, oyster sauce, sesame oil if using, honey, garlic and ginger. Set aside.

Using a saute pan, heat the oil over medium-high and cook the onion and carrots for 5-7 minutes, until softened. Add the scallion and sauce, continuing to cook another 2-3 minutes.

Bring a pot of water to a boil and cook the spaghetti according to package directions, usually about 7-10 minutes. Strain and rinse under cold water to avoid overcooking. Return the spaghetti to the pot and toss with the sauce.

​Yield: 8 servings

Happy Cinco de Mayo! 

Multicultural holidays are some of my favorites to celebrate. As an American of European descent, there are no family obligations so I can really focus on enjoying the festivities. To Mexicans, Cinco de Mayo commemorates the Battle of Puebla in the 1800's during which the French were defeated. To most non-Mexican Americans, it is a celebration of the cultural aspects of Mexico, most notably the food and drinks!

My husband and I have a special place in our hearts for Mexico. We have visited three times to date, vacationing in Tulum and Playa del Carmen twice, and more recently, Puerto Vallarta. Each trip was packed full of wonderful, unique sites and experiences.

In Tulum, a dirt path led us to one of the most beautiful white sand beaches we had ever seen. Playa del Carmen was chaotic, scary in certain areas, charming, festive and absolutely bustling with locals and tourists. The nearby cenotes and lazy river in the Xcaret park were highlights neither to be missed nor forgotten. An ATV tour through the jungle brought us face-to-face with a wild tarantula and a glimpse of how some of the locals lived and worked. We snacked on churros for a dollar-a-piece and nobody bat an eye when we roamed the streets openly drinking beer. Even more surprising were the open-air bars where one could drink while seated on a swing mounted many feet above the ground.

Puerto Vallarta was quite different. It felt wonderfully safe, a world unto itself hidden behind the mountains next to the sea. Considered something of a food mecca, there were countless options from steamed red snapper with chili sauce served beachside to Italian food on a balcony overlooking the busy streets. In the convenience shops, it was hard to find a chip or a nut coated in any flavor other than jalapeño pepper. An excursion into the mountains brought us first to a street stand, where a woman made corn tortillas by hand, filling them with avocado, black beans and the most wonderful cheese I had ever tasted. From there we entered San Sebastian del Oeste, an old mining town where the residents have also spent decades harvesting and selling their own coffee beans. In the heart of the town, we met the humble owner of a tiny bakery who, with great pride, showed off intricate pastries and homemade ice cream in various flavors.

​Mexico, much like this burrito bowl, is filled with all sorts of interesting things. As complex as it is simple and worth trying at least once.

Left: Hacienda Jalisco, a hideaway en route to San Sebastian del Oeste where director John Huston spent much of his time. Right: Drying the coffee beans. Bottom: the aforementioned bakery in San Sebastian del Oeste.

Ingredients:

Fire Roasted Chicken:
1 bell pepper, seeded and quartered
1 small red onion, peeled and quartered
2 cloves garlic
7-8 ounces canned fire roasted tomatoes in adobo sauce
1 tablespoon chili powder
1 tablespoon ancho chili powder
1 tablespoon red wine vinegar
1/2 lb. boneless chicken breast, diced

Directions:
In a blender, puree the pepper, onion, garlic and tomatoes. Pour into a saucepan. Stir in the spices and vinegar. Add the chicken breast and simmer on medium to medium low for 20 minutes or until the chicken is cooked through. 

Cilantro Rice:
2 cups chicken broth
1 tablespoon apple cider vinegar
1/2 cup brown rice
salt to taste
1 tablespoon fresh cilantro, chopped

Directions:
In a saucepan, bring the broth and vinegar to a boil. Add the rice, turn the heat to low and cover. Cook for 45 minutes, or until the rice is tender and all the liquid is absorbed. Remove from heat, stir in the salt and cilantro.

Roasted Purple Potatoes with Cotija Cheese:
4 small purple potatoes, diced small
1 tablespoon smoked paprika
salt to taste
2 tablespoons extra virgin olive oil
2 tablespoons cotija cheese, crumbled

Directions:
Line a baking pan with foil. In a bowl, mix the potatoes, paprika, salt and oil by hand until well coated. Bake at 400ºF for 20 minutes. Use a spatula to carefully flip the potatoes and continue cooking another 15 minutes or until the potatoes are browned and softened. Allow to cool and toss with the cheese.

Pineapple Salsa:
1 cup fresh pineapple, diced small
1/2 cup yellow bell pepper, diced small
3 tablespoons red onion, minced
juice of 1/2 lime
salt and freshly ground black pepper to taste
​
Directions:
In a bowl, mix the pineapple, pepper, onion, lime juice, salt and pepper. 

Creamy Avocado Tomatillo Sauce:
1 medium tomatillo
1/2 avocado
1/4 cup sour cream or full fat greek yogurt
1 small red onion
2 cloves garlic
1 tablespoon fresh cilantro
juice of 1/4 lime
salt and freshly ground black pepper to taste

Directions:
Using a high-speed blender, combine all ingredients, blending until smooth.

Yield: 2 servings

What comes to mind when thinking of spring? Brighter milder days, flowers, cleaning and airing the house. Perhaps an afternoon picnic when temperatures are at their warmest.

My husband and I picnic about three seasons out of the year. We fill a backpack with bread and cheese, or maybe a sandwich, and a bottle of white wine. If I plan ahead, sometimes I will bring several courses, including a small dessert. I make sure to grab all of the necessities - napkins, forks, cups and most importantly, a wine bottle opener.

A thermos filled with leftovers makes for great spontaneous picnic food. I often keep extra cooked pasta on hand, storing it separately from any sauce so that I can quickly toss it into a salad, or a soup in this case. 

Keeping with the spring theme, this minestrone soup pops with bright yellow carrots, orange heirloom tomatoes and green peas. The spring leeks, garlic and fresh herbs are light and flavorful. The parmesan and pasta are optional, but a nice touch should you find the cupboard devoid of either bread or sliced cheese for your afternoon picnic. 

Ingredients:
2 tablespoons extra virgin olive oil
1 leek, white part only, sliced
1 clove garlic, minced
2-3 medium white or yellow carrots, diced
1 stick celery, diced
1 small zucchini, diced
1 cup orange or yellow heirloom cherry tomatoes
1 can white cannellini beans, drained and rinsed
1 bay leaf
1/2 cup dry white wine
2 cups turkey or vegetable stock
1/2 cup frozen, peas
2 sprigs fresh oregano, thyme or rosemary leaves, roughly chopped
1 tablespoon fresh parsley, roughly chopped
2 tablespoons parmesan cheese, optional
salt and pepper to taste
1/2 cup cooked quinoa, brown rice or wheat elbow macaroni, optional

Directions:
In a large sauce pot, heat the oil on medium high. Sauté the leeks, garlic, carrots, and celery until tender, about 5 minutes. Add the zucchini, tomatoes, beans, bay leaf, wine and stock. Lower the heat and simmer for 10-15 minutes. Gently crush the tomatoes with a fork or snip with a pair of scissors. Turn off the heat and immediately add the peas. Stir in the remaining ingredients and ladle into bowls for serving.

Yield: 4 servings

At least once a month I wind up in the grocery store contemplating a package of tofu. High in calcium, protein and iron, tofu has a lot going for it. So I buy it. Then I get it home and forget what I intended to make with it. Or I never had any ideas in the first place, and it lands in the trash. 

The trick to tofu, I eventually find, is a really good sauce. That and staying true to recipes you love and will actually make.

Most days, people just want a fast and healthy meal. But mostly FAST. Keeping a freezer stocked with a variety of pre-cut vegetables, makes life so much easier. Think sliced peppers, peas, cauliflower, cut green beans, shelled edamame, diced zucchini and broccoli. Any of which will work in this recipe, by the way. 

As much time as I spend cooking from scratch, I too keep staples in my pantry for time-saving shortcuts. In fact, if I were to take a snapshot right now, you would see jars of tomato sauces, pestos, curries and boxed broths that I can quickly doctor and add to anything.

Some of my other timesavers include a toaster oven, which tends to heat up faster than a conventional oven. And using single serve dishes, which cooks the food more quickly than larger pans. These also come in handy when my husband and I can't quite agree on all the components of our dinner.

If you don't own the exact size or shape dish that I recommend in this recipe, don't despair. I could probably host my own flea market with my collection of Le Creuset alone. But in this case, a small loaf pan or glass baking dish will work just as well. Simply trim your tofu layers to fit accordingly.

Ingredients:
1 cup frozen broccoli, thawed
2 heaping tablespoons finely grated parmesan cheese + 1 tablespoon reserved
1/4 cup shredded part-skim mozzarella cheese
​salt and pepper to taste
5 heaping tablespoons tomato sauce, jarred or homemade
1 tub of firm or extra firm organic tofu, drained
2 tomato slices

Directions:
Preheat the oven or toaster oven to 375ºF. 

In a blender or food processor, puree the broccoli for just a few seconds until crumbly. Transfer to a bowl, add the parmesan and mix with half of the mozzarella. Season with salt and pepper, then set aside. 

Pour several tablespoons of sauce into the bottom of a 5x7 inch rectangular baking dish. Gently shake the pan back and forth to distribute the sauce into an even layer.

Using a cutting board, place the tofu block on its side and slicing lengthwise, section off two 1/4-inch thick rectangular portions. With a paper towel, gently press any liquid from each tofu slice. Then place one tofu slice into the bottom of the pan. If using a different size dish, it may be necessary to trim a bit off in order for it to fit. Spoon half of the broccoli mixture onto the tofu, spreading into an even layer. Cover with the second tofu slice, then layer on the last of the broccoli mixture. Top with the tomato slices. Pour any remaining sauce around the sides of the tofu. Sprinkle with mozzarella and parmesan cheese. Bake uncovered for 20-25 minutes, or until the cheese is golden and the sauce is bubbling. 

Yield: 1 individual serving

Ready for another pesto recipe? This one has been rolling around my head for awhile. I finally had it for lunch today and I am SO glad I made extra. Even if you go for it and choose the less healthy white pasta, the portion size should help reduce any afternoon sluggishness due to sudden dips in blood sugar. How do you make that happen when you have a whole pot of the stuff in front of you and no one else at home to feed? Measure out one cup, add it to a bowl or salad size plate and freeze the rest. Immediately. Trust me, it's a lot harder to go for seconds when its packed away next to the ice cream. Speaking of which, you should probably just go ahead and throw that out...unless of course you substituted the pasta with a healthier choice. In that case you MIGHT have earned a small dessert.

In some of my older posts, I talk about spiralizing vegetables in place of pasta. I chose not to do that here, but if you were wondering what might be a good vegetable alternative, sweet potatoes receive my highest recommendation. The extra sweetness adds a whole other element to the pistachio-lemon-chili combo. Both cubed and spiralized potatoes work well. Zucchini and yellow squash come in second for their mild flavor and flash cooking time.

And if you don't like mushrooms? There are many other choices that would work well too. Sautéed fresh asparagus, broccoli, peas or carrots. Even easier, root around in your freezer and toss some frozen vegetables in with the pasta during the last 2-3 minutes before draining it. Then add a smidge of salt and pepper to taste, stir in the pesto and voilà! Whatever you choose, make sure the flavor isn't so strong as to overpower the pesto.

Ingredients:

Pesto:
1/2 cup pistachios, shelled
2 cups flat leaf parsley
2 cloves garlic
3 tablespoons fresh lemon juice, or more to taste
​1/2 cup extra virgin olive oil
2-3 tablespoons water, as needed
1/2 cup finely grated dairy or vegan parmesan cheese
1/4 to 1/2 teaspoon chili powder

Pasta and Mushrooms:
16 ounces fusilli pasta, (quinoa, brown rice and wheat pasta all work well)
1 tablespoon extra virgin olive oil
16 ounces sliced mushrooms
salt and pepper to taste

Directions:

Pesto:
Pre-heat the oven to 350ºF. Spread the pistachios on a small cookie sheet and bake until lightly browned, about 8-10 minutes depending on your oven. Remove and allow to cool for about 5 minutes.

In a food processor or high speed blender, pulse the pistachios, parsley, garlic, lemon juice and olive oil until smooth. If needed, stop to scrape the sides and loosen the pesto mixture near the blades with a rubber spatula. If the machine struggles to smooth the pesto out, add the water one tablespoon at a time until a thick paste forms. Blend the cheese and the chili powder (1/4 teaspoon at a time to determine spice tolerance), into the pesto and set aside.

Pasta and Mushrooms:
In a skillet, heat the olive oil over medium-high. Add the mushrooms, season with salt and pepper and cook until golden brown on all sides, turning frequently. Set aside. Boil the pasta according to package directions and drain into a colander. Return the pasta to the pot, add the mushrooms and gently stir in the pesto. Divide among 8 bowls and garnish with a bit of parsley. Serve alone or with a tossed salad and warm bread.

Yield: approximately 1 cup pesto / 8 total servings when combined with the pasta and mushrooms

At first glance, this might read as a tropical flavored recipe. In a blind taste test, it would actually be hard to distinguish it from a simple basil pesto. And that's very much the point. My goal with the Embody Fitness and Nutrition Blog is to not only encourage people to eat well, but to provide alternatives for those with dietary limitations. This dish was inspired by my mom, who rarely reads this blog because the recipes are TOO healthy for her ( 😤). My mom is a bit unusual in that many fruits or vegetables and certain herbs like basil, upset the digestive system more rather than sooth it. 

​Nuts are also problematic for her, as they are for many others. While pesto can easily be made without nuts, I find these recipes lacking in both texture and flavor. Coconut is a workable alternative. The garlic, ginger and mint are so powerful, that the coconut is barely perceptible while still imparting a bit of flavor and the textural element every pesto needs.

Versatility and simplicity are further reasons to keep a good pesto recipe in the back pocket. It may not always, (or ever) be easy to cook a meal due to time constraints, finicky kids or a limited kitchen. Pesto makes it easy to have an adult meal without a lot of fuss. Plus there are so many ways to use it from steak toppings to pizza sauce to sandwiches. Lamb burgers with pesto-mayo anyone? Let your imagination run wild. As for me, I'm sticking with my zucchini noodles, or zughetti as I like to call it.

Ingredients:
1-inch piece of fresh ginger, chopped
1 garlic clove, chopped
2 cups loosely packed baby spinach, rinsed
handful fresh mint leaves, rinsed and de-stemmed
1/4 cup flaked coconut
1/3 cup extra virgin olive oil
1/8 cup grated parmesan cheese
salt and black pepper to taste
2 large zucchini, spiralized or 4 oz. uncooked spaghetti

Directions:
Using a blender or food processor, pulse the ginger, garlic, spinach, mint and coconut with the olive oil until smooth. Add the parmesan, salt and pepper to season and set aside.

Bring a large pot of water to a boil. If using the zucchini, cook for 2 and 1/2 minutes. If using the spaghetti, cook according to package directions. Strain the cooked noodles, plate and top with a large scoop of the pesto. Garnish with any remaining mint or spinach leaves and serve immediately.

​Yield: 2 servings

If there were one food I might be in danger of turning into, well...actually it would be a coffee bean. But second to that would be a taco. It's always my answer whenever my husband asks what I'm in the mood to eat. (He would be a pizza just in case you were wondering.) Whether it's a fried fish taco on Cape Cod, a freshly made bean and cotija cheese taco from Puerto Vallarta or Steak Tacos al Carbon from my favorite Mexican restaurant, I'll try them all. 

At home, I prefer to go a little lighter. This recipe is stuffed with veggies and contains no meat or cheese. Grilled fish, London broil or chicken would also pair nicely with the sauce. If you must include cheese, I would choose crumbly cotija, if you can find it.

Tomatillos, if you've never had them, are citrusy in flavor and texturally similar to a green tomato. After combining all of the ingredients for the sauce, the end result should be creamy, tangy, and a touch salty - not watery and flavorless. If you achieve the latter, try adding an avocado, salt and a bit more citrus juice. Also, the best taco seasoning to use is one that you like. Sometimes I will toss in a homemade version, other times I'll go with a store bought package, so long as it doesn't contain msg or preservatives. Anything goes. Finally, if you can't locate blue corn tortillas, the regular corn or flour variety will do just fine. Disfrute de su comida! (Enjoy your meal!)

Ingredients:
6-8 blue corn 6" tortillas
2 tablespoons olive oil
1 yellow onion, chopped
1 can black beans, rinsed
5 tablespoons taco seasoning
1 1/2 cups of water
3 ounces black pitted olives, halved
1 large avocado, halved and pitted
2 medium tomatillos
1 cup cilantro, rinsed well
juice of 1 lime or 1/2 lemon
salt and black pepper to taste
1 handful mixed greens
1 medium tomato, seeded and chopped

Directions:
Heat a fry pan over medium heat. One-by-one, toast each side of the tortillas until lightly browned. Fold in half and place the tortilla taco shells on a plate to cool.

Add the oil to the warm fry pan and stir in the onion. Cook until softened and lightly browned. Add the black beans, taco seasoning and water. Continue cooking until the water is absorbed. Remove from heat, stir in the olives and set aside.

In a blender or food processor, puree the avocado flesh, tomatillos, cilantro, citrus juice, salt and pepper. Set aside.

Divide the greens between the taco shells, then layer on the bean mixture and tomato. Top with a dollop of avocado sauce and serve immediately.

Yield: 3-4 servings

For about two months now, an unopened Crate and Barrel box containing a vegetable spiralizer has been collecting dust on the floor of my guest bedroom. A spiralizer is a trendy new gadget which uses a series of blades to spin soft vegetables into noodles. Since I clearly love to cook (the only logical reason for running a completely income-less blog) one would think this shiny new toy would be utilized right away. But then it arrived and...nah. Too much work. I only ever enter my guest bedroom to grab the vacuum cleaner. Which is about every other day since I live with two dogs and a slob who regularly track leaves, dirt and little sticks all over my floor. So for eight weeks that Crate and Barrel box has sat there staring at me each time I enter that room. 

With all the heavy holiday foods looming on the horizon, I finally got the thing out. I don't have a party or a family gathering to attend every day, and there is no reason to eat as if I do. One of my secrets to never gaining weight during the holiday season is to limit treats to the days I have them scheduled. I don't keep a candy bowl out and I rarely eat holiday desserts unless there is a pre-planned occasion where someone has taken the time to bring or prepare something special.

If you don't have a spiralizer, and want to recreate this recipe, the cheapest option is a hand held potato peeler, which makes a great pappardelle out of zucchini and squash. You can always add the Paderno Spiralizer to your holiday list due to its great reviews. Since I own a KitchenAid Mixer, it made more sense to order the attachment, which works great. The whole process from assembly to clean-up is very easy. The fact that it can be used to make curly fries for my meat-n-potatoes husband is a bonus, should I ever tire of vegetable noodles.

I chose to post a primavera recipe on the blog because of how easy it is to pull together. Zucchini and yellow squash noodles take just minutes to cook, while the sauce is versatile and will work with any combination of vegetables. 

Ingredients:
1 onion, halved and sliced thin
1 bell pepper, cut into strips
1 medium carrot, julienned
1/2 cup broth, any variety, plus 1/2 cup reserved
1/4 cup broccoli florets
1/2 cup grape or cherry tomatoes
2 cloves fresh garlic
1/2 cup white wine
salt and pepper to taste
1/2 cup milk, any variety
1/4 cup grated parmesan cheese
1/2 teaspoon each fresh or dried Italian herbs (oregano, basil, thyme, flat leaf parsley)
1 medium zucchini, spiralized 
1 medium yellow squash, spiralized

Directions:
In a large saute pan over medium-high heat, cook the onion, pepper, carrot and broth until the vegetables absorb the liquid. Add the broccoli, tomatoes, garlic, wine, salt and pepper, milk and reserved broth. Continue cooking until the liquid reduces by half. Stir in the cheese and herbs. Remove from heat. 

Meanwhile, bring a large pot of water to a boil. Add the zucchini and squash noodles. Cook for 2-3 minutes. Remove from heat and pour into a large strainer. Use a pair of tongs to pile the noodles onto a serving dish. Top with the primavera sauce.

Yield: 2 large servings
​

Autumn has truly set in here in the North East. The leaves are vibrant. Homes are adorned with pumpkins and strings of twinkly orange lights. Apple crisp is a staple in most households, particularly mine. Bags of halloween candy are flying off store shelves in time for trick-or-treat night. This year, I opted for Kit Kats, Dots and Limited Edition Caramel Apple Milky Ways. The weather has been great for outdoor activities - surprisingly warm and sunny for so late in the season. Last weekend we let our dogs off the leash for a leaf peeping hike through the woods, which they enjoyed so much that they wouldn't get back in the car. But the days continually grow shorter and the evenings cooler. 

Daylight savings begins on Sunday, which means I'll gain an hour of sleep before my early morning client sessions, but for my internal clock, that hour will be lost during the long drive home after my evening sessions. With that in mind, I've gotten a head start on my quick and easy dinner plan. The last thing I want to do when I get home from a long commute is cook.

I love foil packets. Very little clean-up, quick cooking and flavorful. In fact, I expect this blog will have an uptick in the number of foil packet posts in the coming months. This recipe takes a generally unpopular fall vegetable and gives it a Mediterranean twist.

Ingredients:
1 large handful brussel sprouts, halved
1 small red potato, cubed
1 large carrot, diced
1/8 cup raisins
1 tablespoon olive oil
juice of half a lemon
1 tablespoon sugar
salt and pepper to taste
2 small chicken breasts or 1 large breast halved lengthwise
2 tablespoons crumbled feta cheese

Directions:
Pre-heat the oven to 400°F. Set aside two large rectangles of aluminum foil.

In a bowl, toss the vegetables and raisins with the oil, lemon juice, sugar, salt and pepper. Spoon the vegetables onto the center of each foil piece. Top with chicken, and additional salt and pepper. Bring the longest two sides of the foil together and crimp along the edges until the packet is sealed. Place each packet on a cookie sheet. Bake for 35-40 minutes or until potatoes are soft. Remove from oven, carefully peel back the foil to allow the steam to escape. Then plate the contents of each packet. Sprinkle with feta cheese and serve. 

Yield: 2 servings