Author Archives: pamflo

Roasted Citrus Slices

November 20, 2018 by pamflo

With the holidays around the corner and the assortment of tempting foods, I thought a simple, lightly sweetened citrus recipe could be a perfect alternative. We’re on the cusp of the citrus season, so try experimenting with the wide variety of oranges, tangerines and grapefruit. Serve these lightly caramelized slices and their accumulated juices over your favorite yogurt with sprigs of fresh mint for a scrumptious dessert. If you find yourself not wanting to heat the broiler, toss the fresh […]

Categories: Fruit, Gluten Free, Healthish, Holiday Ideas, Low Sugar • Tags: Broil

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Sautéed Green Beans with Cherry Tomatoes

November 15, 2018 by pamflo

Green beans are a Thanksgiving staple, and this dish is fun and easy to make. Even if you’re not hosting or contributing a dish for the holiday, this green bean dish elevates a weeknight dinner to something a bit more special. I prefer a two step process when cooking green beans. The first step is blanching which is a quick dip of about 3-4 minutes in rapidly boiling salted water, then into an icy cold water bath to halt the […]

Categories: Beans, Cooking Tips, Gluten Free, Healthish, Holiday Ideas, Side Dish, Vegetables • Tags: Blanch, Sauté

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Roasted Pecan Crusted Salmon

November 8, 2018 by pamflo

Looking for a quick and easy dinner idea? Salmon is a great source of lean protein and filled with omega-3 fatty acids which have been shown to reduce inflammation and lower your blood pressure. Salmon is also a good source of potassium and vitamin B12, plus research shows it reduces the risk of cardiovascular disease. In this recipe, I topped my salmon filet with a maple mustard glaze and then coated the fish with chopped pecans. The combination of the […]

Categories: Dairy Free, Gluten Free, Holiday Ideas, Lunch Ideas, Nuts, Seafood • Tags: Bake

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Pumpkin and Apple Smoothie

November 1, 2018 by pamflo

Pumpkin purée is low in calories, high in nutrients and readily available. It is a great source of potassium, fiber and Vitamin A. Don’t mistakenly purchase pumpkin pie filling which is spiced and already sweetened. Canned pumpkin is cooked and pureed pumpkin flesh, nothing more. I usually grab a few extra cans this time of year for soups/chilis, pancakes/waffles, as an addition to oatmeal, and of course baked goods. I thought it might be fun to make a fall inspired pumpkin […]

Categories: Beverage, Dairy Free, Gluten Free, Healthish, Low Sugar, Smoothies/Shakes, Vegetables • Tags: Whiz

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Kale, Red Pepper and Sausage Sauté

October 25, 2018 by pamflo

As we head into November, many of the outdoor Farmers Markets in the Boston area are coming to a close. With one last run, I purchased all the ingredients for this dish. This one-pot meal is a quick and easy dinner idea. I also roasted beautiful, creamy fingerling potatoes to serve alongside the sauté. One nice thing about using crumbled sausage meat after removing the casings, is the meat is already seasoned and flavorful. Once you cook the sausage, leave some […]

Categories: Dairy Free, Gluten Free, Healthish, Lunch Ideas, Meat/Poultry, One-Pot Meals, Side Dish, Vegetables • Tags: Sauté

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Chocolate Dipped Flourless Oatmeal Cookies

October 18, 2018 by pamflo

It’s a chilly 46 degrees right now as I write this post. Perfect weather for baking 🙂 These oatmeal cookies have almond flour as a substitute for white flour and are sweetened with coconut palm sugar. Coconut palm sugar (not to be confused with palm sugar) is made from the sap of the coconut palm tree. This is a solid alternative sweetener for refined sugars and is most similar to brown sugar. Although this type of sugar provides the same […]

Categories: Chocolate, Cookies, Cooking Tips, Dairy Free, Dessert, Gluten Free, Healthish, Low Sugar • Tags: Bake

Delicious Chicken Soup

October 11, 2018 by pamflo

The leaves on the trees are changing into beautiful colors, although it still feels like summer in Boston. The start of flu season is coming and though not a cure for the common cold, chicken soup is certainly a way to ease the symptoms and make you feel better quicker. There are many recipes for chicken soup, but this one is foolproof and makes a beautiful and flavorful chicken broth. This broth is so delicious that you can drink it […]

Categories: Appetizer, Dairy Free, Gluten Free, Holiday Ideas, Lunch Ideas, Meat/Poultry, One-Pot Meals, Soups/Stews, Vegetables • Tags: Simmer

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Sautéed Yellow Zucchini with Pistachios and Mint

October 4, 2018 by pamflo

What does sauté mean? It’s a method of cooking food over high heat in a little bit of hot fat. This is a great way to cook vegetables while still maintaining their flavor and texture. Choose a wide bottom pan so the vegetables aren’t overcrowded. A quick sauté in olive oil is my choice for this recipe, but a combo of olive oil and butter add a nice depth of flavor. Coconut oil is a good option. This is an easy […]

Categories: Appetizer, Dairy Free, Gluten Free, Nuts, Side Dish, Vegetables • Tags: Sauté

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Chocolate Dipped Figs

September 27, 2018 by pamflo

Let’s talk a little about figs — Black Mission, Brown Turkey, Green Kadota and Calimyrna figs are the varieties that are commonly available. Although not local to New England, the season for figs starts in the spring and goes through October. I used Black Mission figs for this simple but delicious treat. Figs are a unique seeded fruit with a sweet jammy flavor and soft chewy texture. A great source of fiber and nutrients, they’re delicate with a short shelf […]

Categories: Chocolate, Dessert, Fruit, Gifts, Gluten Free, Low Sugar • Tags: Melt

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Fresh Steamed Bluefish

September 20, 2018 by pamflo

My teenagers are not fans of rising early for anything, but a fishing trip off the coast of Cape Cod had them up and out the door by 5am. They had caught so many bluefish that by mid-morning they turned back to shore with the boat’s cold storage filled to the brim. Bluefish is a rich, oily fish that can become “fishy” in flavor if not caught or purchased fresh. I placed the fish over a single layer of sliced […]

Categories: Dairy Free, Gluten Free, Lunch Ideas, Seafood • Tags: Steam

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Honey Glazed Rainbow Carrots

September 13, 2018 by pamflo

These beautiful multi-colored carrots provide a wallop of Vitamin A and a solid dose of Vitamin C. They make a perfect side dish for dinner or a great contribution to a holiday meal. When roasting vegetables, make sure the chunks or pieces of veggies are about the same size, so they’ll roast evenly. Save the slightly bitter carrot tops for a zippy pesto, fun addition to a salad or as a leafy green garnish for soup.

Categories: Appetizer, Dairy Free, Gluten Free, Holiday Ideas, Side Dish, Vegetables • Tags: Roast

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Peach and Berry Crumble

September 6, 2018 by pamflo

I’m feeling bittersweet as summer comes to a close with the steamy hot days slowly getting shorter. However, fall often represents an exciting and new fresh start. The fall in New England is one of the most beautiful seasons of all. The farmers’ markets are still brimming with succulent fresh fruit, and this recipe takes advantage of the ripe stone variety. I chose peaches and added blueberries using maple syrup for a bit of sweetness, plus cinnamon and nutmeg. Almond […]

Categories: Dessert, Fruit, Gluten Free, Healthish • Tags: Bake

Summer Charcuterie Platter

August 30, 2018 by pamflo

Shopping at your local farmers market is the best way to connect to what is fresh and seasonal. It supports the local farmers and minimizes the impact on the earth, with less distance to travel to your plate. With the amazing array of produce and no cooking required, I assembled fresh fruits and vegetables paired with cheese and meat, accompanied by crispy crackers…and a glass of rosé wine! There is an unlimited choice of the freshest fruits and vegetables in […]

Categories: Appetizer, Fruit, Lunch Ideas, Nuts, Side Dish, Vegetables • Tags: No Cooking

Peanut Butter Banana Muffins – Gluten Free

August 23, 2018 by pamflo

As we head for September, I’m ready to get back to baking. Always in need of a healthy, easy snack option, these muffins take a combination of some favorite pantry ingredients like bananas, peanut butter and dark chocolate and unite them in a portable treat. This is the type of recipe that can easily handle substitutions. Try blueberries or chopped nuts in place of the dark chocolate chips. Coconut oil or ghee can be used in place of the unsalted […]

Categories: Breakfast Ideas, Gluten Free, Low Sugar, Muffins, Snack • Tags: Bake

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Spiked Watermelon Mint Popsicles

August 16, 2018 by pamflo

What fun I had making boozy watermelon popsicles! I made two delicious batches of the pops, one spiked with citrus vodka and a non-alcoholic version with fresh squeezed orange juice. Both popsicles were a scrumptious and refreshing summer treat! With only 8 popsicle molds, I used the extra juice to make ice cubes. I recommend using wooden popsicle sticks for the ice cubes. Although the watermelon juice separates and settles at the bottom of the pop, it doesn’t affect the […]

Categories: Boozy, Dairy Free, Gluten Free, Low Sugar, Popsicles • Tags: No Cooking, Whiz

Horchata

August 9, 2018 by pamflo

If you’ve spent anytime in Cape Cod you know that the village of Hyannis is a bustling spot in the summer months. There is a family owned, rustic cafe off the beaten path called Spoon and Seed that serves breakfast and lunch. At some point it was a hidden gem, but with a two hour wait on a weekend morning, the word is out. There is no shortage of delicious items on the menu, especially the horchata served over ice […]

Categories: Beverage, Dairy Free, Gluten Free, Low Sugar, Rice/Grains • Tags: No Cooking, Whiz

Watermelon Slices with Whipped Vanilla Ricotta

August 2, 2018 by pamflo

I’ve been playing around with watermelon recipes these last few weeks. Grilling it, both indoors and out, and adding toppings like a spicy salsa and even coating it in dark chocolate. These recipes still need some tinkering 🙂 Now here’s a fun riff on a dessert “pizza” with the watermelon slices resembling slices of pizza. This is a refreshing and easy dish requiring just assembly, but no cooking. It’s a beautiful light dessert or a creative brunch dish.

Categories: Breakfast Ideas, Dessert, Fruit, Gluten Free, Healthish, Low Sugar • Tags: No Cooking

Nutty Vanilla Protein Balls

July 26, 2018 by pamflo

I’m working hard to reduce the amount of sugar in the foods I cook and consume, especially desserts. Although using protein powder and no sweetener might seem a bit outrageous, these protein balls are a perfect quick, healthy breakfast or snack. They require no cooking, although a food processor is needed to thoroughly blend the ingredients. Did I say no sweetener 🙂 I’m a fan of using collagen protein powder and I like the Bulletproof Brand. It’s dairy free, gluten […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Low Sugar, Nuts, Paleo, Seeds, Snack

Quinoa Veggie Bowl with a Lemon Mustard Vinaigrette

July 19, 2018 by pamflo

Some of the best salads I’ve had this summer have been a combination of vegetables, greens and grains with a protein. This is a very easy meal to prepare, especially if you recycle your leftovers. I composed my own bowl with leftover tri-colored quinoa and sautéed broccolini, fresh basil from my garden, sweet tomatoes, avocado and a hard boiled egg. Grains like brown rice, farro or freekeh work well. Add nuts or seeds for crunch or any type of greens […]

Categories: Breakfast Ideas, Dairy Free, Dressing, Eggs, Gluten Free, Lunch Ideas, Rice/Grains, Salads, Vegetables • Tags: Boil, Whisk

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Paleo Coconut Caramel Bars

July 12, 2018 by pamflo

I love to inspire people in the kitchen and so I don’t often talk about recipe failures. However, I make many with all the experimenting that I do! The first round of making this recipe was a complete failure. The thing about baking is that it takes focus, attention to detail and respect for the right proportion of ingredients. It’s also why baking is so enjoyable too! This recipe is free of grain, dairy and refined sugars and instead uses […]

Categories: Bars, Chocolate, Dairy Free, Dessert, Gluten Free, Low Sugar, Paleo • Tags: Bake, Simmer

Strawberry Lime Agua Fresca

July 3, 2018 by pamflo

It’s turning out to be a hot and steamy start to the summer in Boston! This wonderfully refreshing drink will cool you off. Since I can’t seem to get enough of the perfectly ripe strawberries, I thought it might be fun to use them in a beverage. Agua frescas are a popular drink throughout Mexico and are simply fresh fruit blended with lime juice, a bit of sweetener and water. This is a perfect non-alcoholic option for the holiday. Happy […]

Categories: Beverage, Dairy Free, Drinks, Fruit, Gluten Free, Holiday Ideas • Tags: Whiz