Tag: No Cooking

Provençal Tuna Salad

May 17, 2018 by pamflo

Pan Bagnant is a favorite French sandwich that literally means “bathed bread”. This popular sandwich is usually filled with many vibrant vegetables, hard boiled egg, canned tuna and then the bread is soaked in a zesty vinaigrette. With so many beautiful, nutrient dense ingredients, I thought it might be fun to deconstruct this sandwich and serve it as a salad. I roasted the peppers but you can use jarred roasted peppers instead. The dressing elevates an otherwise ordinary salad to […]

Categories: Appetizer, Cooking Tips, Dairy Free, Dressing, Eggs, Gluten Free, Greens, Lunch Ideas, Salads, Seafood, Vegetables • Tags: No Cooking

Paleo Peppermint Patties

February 8, 2018 by pamflo

Any interest in making your Valentine a healthy treat? Me too, that’s why I love this recipe and it involves no cooking! Food that doesn’t involve cooking relies on really fresh, high quality ingredients. These divine chocolate patties are super minty and pack an intense coconut punch. Instead of corn syrup or white sugar, I used pure maple syrup. Store the patties in an airtight container in the freezer for up to a month. This refreshing treat makes a beautiful […]

Categories: Chocolate/Candy, Dairy Free, Dessert, Gluten Free, Low Sugar, Paleo • Tags: No Cooking

Citrus Tomato Salad with Pistachios

October 12, 2017 by pamflo

I’m frequently inspired by the places I go and the meals I eat. Recently on a trip to Washington, D.C. I was struck by a delightful and simple tomato citrus salad. It was beautifully composed and had very distinct flavors. With the farmers markets still stocked with big, juicy tomatoes and my garden still heavy with basil, I created my own version. With a drizzle of good olive oil, a squeeze of orange juice and some fresh basil, this is […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Side Dish • Tags: No Cooking

Honeydew and Cucumber Gazpacho

August 31, 2017 by pamflo

I was totally inspired by this fantastic vegan gazpacho while traveling recently in Missouri. This fun, hip restaurant in St. Louis had a fruit based gazpacho on their menu. The light, flavorful cantaloup gazpacho was garnished with toasted, chopped pistachio nuts and an optional dollop of tangy greek yogurt. Not home even 24 hours, I re-created the soup with honeydew melon and cucumber, and a garnish of lightly salted crunchy chickpeas. This dish involves no cooking and makes a scrumptious […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Side Dish, Vegetarian • Tags: No Cooking, Whiz

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White Wine Sangria

July 13, 2017 by pamflo

The best part of making sangria whether it’s red or white is showcasing the beautiful seasonal fruit. This time of year the fruit options are unlimited with peaches, plums and melon ripe for the picking. For my wine choice, I selected a fruity, floral, Moscato and added thinly sliced citrus and fresh berries. I also added a few tablespoons of a mint simple syrup. This sangria is a perfect summer happy hour drink for a backyard party with your friends. […]

Categories: Beverage, Cocktail • Tags: No Cooking

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Cured Salmon

July 6, 2017 by pamflo

“There has never been a sadness that can’t be cured by breakfast food!” – Ron Swanson Making your own cured salmon is fun and easy, but plan ahead because the curing process takes a few days. Curing is preserving fish, meat or vegetables by smoking, salting or drying. The curing mixture of salt, sugar, and spices dehydrates the food. A fresh center cut piece of Atlantic salmon or the bright pink wild salmon are good choices. If possible when purchasing […]

Categories: Appetizer, Breakfast Ideas, Dairy Free, Gluten Free, Seafood • Tags: No Cooking

Ricotta Chocolate Mousse

April 27, 2017 by pamflo

Craving something light and tasty, try this creamy ricotta chocolate mousse. Reminiscent of the filling from a cannoli, it’s chocolatey but not too sweet. This is a very simple and easy recipe. With so few ingredients, they need to be top quality. When purchasing chocolate for cooking and baking, look for bars with about 60 percent cocoa solids. It’s so good you’ll want to eat this mousse right out of the mixing bowl, but it can be chilled before serving. […]

Categories: Dessert, Gluten Free, Low Sugar • Tags: No Cooking

Chia Seed Pudding

October 13, 2016 by pamflo

Chia seeds have been in the spotlight as a popular superfood. These small seeds pack a big nutrient punch. They’re gluten free, a great source of protein, fiber and omega-3 fatty acids. Dry chia seeds can be added to smoothies, oatmeal or yogurt for an easy breakfast. With a little unsweetened cocoa powder, these little seeds could be a quick and healthy dessert. I like the way they swell and thicken when immersed in liquid. This chia pudding requires no cooking and is […]

Categories: Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Low Sugar, Pudding, Seeds • Tags: No Cooking

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Heirloom Tomatoes

August 18, 2016 by pamflo

These heirloom beauties are at their peak right now! A fabulous farmers market find. The heirloom varieties ripen faster than other types of tomatoes, so only buy enough to last for a few days. Please don’t store them in the refrigerator, but at room temperature instead. Pick tomatoes that are firm to the touch and free of open cracks. Fresh, ripe tomatoes really just need a sprinkle of sea salt to enjoy. That being said, here is a simple […]

Categories: Appetizer, Breakfast Ideas, Cheeses, Lunch Ideas, Sandwiches • Tags: No Cooking

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Israeli Chopped Salad

August 11, 2016 by pamflo

Raw. Simple. Fresh. A perfect salad for a hot summer night, as a side dish or a quick lunch. An Israeli salad is defined as a finely chopped salad of raw vegetables, tossed with a simple dressing. Middle Eastern restaurants serve variations of this salad in pita pockets, on it’s own or to accompany falafel, a deep-fried chickpea fritter. Traditionally, the salad contains tomatoes, Kirby or Persian cucumbers, onion and peppers. I added carrot and radishes and skipped the onion and pepper. […]

Categories: Appetizer, Dairy Free, Gluten Free, Greens, Lunch Ideas, Salads, Side Dish, Snack, Vegetables, Vegetarian • Tags: No Cooking

Fresh Strawberry Salsa over Grilled Swordfish

June 2, 2016 by pamflo

We are on the cusp of strawberry season, with those juicy, beautiful farm stand berries just around the corner. It’s tempting to want to bake with strawberries, but my intern and I decided to make a savory dish this week instead. This fruity salsa can top many different proteins, like chicken pork or fish. We used our salsa to garnish grilled swordfish steaks. High in Vitamin C, plump, red and delicious, strawberries make a great addition to any meal. Fresh strawberries have a distinct […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Dressing, Fruit, Gluten Free, Lunch Ideas, Seafood, Vegetables • Tags: No Cooking

Tuna Ceviche

March 24, 2016 by pamflo

A few weeks ago, my family and I had the pleasure of spending time in Grand Cayman, a beautiful tropical island. We did many wonderful things we rarely do, swim with stingrays, snorkel, jet ski, and even eat some raw fish. All of the local ingredients on the island were so fresh that I was definitely not going to pass on trying some tuna ceviche. Fresh ceviche is an island specialty made with local tuna or conch, local herbs and vegetables. Ceviche is made […]

Categories: Appetizer, Dairy Free, Gluten Free, Lunch Ideas, Seafood, Side Dish • Tags: Dairy Free, Gluten Free, No Cooking

Avocado Mash

February 18, 2016 by pamflo

Creamy and satisfying, avocado is a great part of any meal. Although high in calories, avocados provide a good dose of healthy fat, potassium, fiber and a variety of vitamins. When shopping for avocados, consider buying a few in different stages of ripeness, and avoid avocados that have soft spots and discoloration. Avocados are best when stored at room temperature. Wash the outside of the avocado before cutting, as not to transfer any bacteria from the skin to the inside. The flesh turns […]

Categories: Appetizer, Breakfast Ideas, Dairy Free, Gluten Free, Lunch Ideas, Snack, Vegetables, Vegetarian • Tags: Dairy Free, Gluten Free, No Cooking

Summer Tomatoes

August 27, 2015 by pamflo

Have you noticed the beautiful summer tomatoes? For those of us in the Northeast, there is nothing more exciting then eating a locally grown, vine-ripened, juicy, sweet tomato. Heirloom tomatoes, which are genetically unique and pollinated naturally, are irregular in shape, come in funky colors and are often hand-picked locally. The abundance of tomato varieties at the farmer’s market is spectacular. I placed the cherry tomatoes on toothpicks, with fresh basil leaves and mozzarella cheese. With some extra-virgin olive oil, a hearty […]

Categories: Appetizer, Gluten Free, Salads, Side Dish, Snack, Vegetables • Tags: Gluten Free, No Cooking

Cold Press Iced Coffee

July 9, 2015 by pamflo

This is not your traditional heat brew coffee, but it’s cold water that brings out the java flavor! Cold press coffee is all the rage, and I wanted to figure out why? I made a pitcher of fresh coffee with coarsely ground beans from my local farmer’s market. I noticed that the chilled water steeping process brings forth a bolder flavor, than coffee made with hot water. It’s the perfect cup of iced coffee, no bitterness with a hint of a sweet, smooth flavor. 3 […]

Categories: Beverages, Breakfast Ideas, Dairy Free, Gluten Free • Tags: Dairy Free, Gluten Free, No Cooking, Steep

Strawberry Gazpacho

July 2, 2015 by pamflo

Red, sweet and juicy, strawberries are ripe for the picking! There are so many ways to enjoy fresh berries. I like the idea of a simple, fresh soup that involves no cooking. Although the strawberries provide a light sweetness, this is a wonderful savory dish. The garnish could be any of the soup’s components, chopped finely and sprinkled on top. In addition to a garnish of cucumber, strawberry and tarragon, I added lightly toasted slivered almonds for a little crunch. […]

Categories: Appetizer, Dairy Free, Fruit, Gluten Free, Lunch Ideas, Side Dish, Soups/Stews, Vegetables • Tags: Dairy Free, Gluten Free, No Cooking, Whiz

DIY Energy Bar

October 16, 2014 by pamflo

Many people rely on energy bars for a quick snack or even as a meal replacement. Over the past few years the snack bar options have improved dramatically, but many bars still have too many grams of sugar. Seamus Mullen, chef and cookbook author, recently wrote an article for a health magazine with a power bar recipe that looked so good, it prompted me to […]

Categories: Bars, Breakfast Ideas, Dairy Free, Dessert, Gluten Free, Paleo, Snack • Tags: Dairy Free, Gluten Free, No Cooking, Paleo

Zucchini Spaghetti

September 11, 2014 by pamflo

One of my favorite kitchen appliances doesn’t need electrical power. It’s a spiral vegetable slicer! Simple to use, versatile and easy to clean. If you’re looking for an alternative to wheat pasta, vegetable “noodles” are a great, healthy option. You have 3 blade options; a shredder, a chipper and a slicer. I’m a big fan of making zucchini and summer squash noodles, as my garden is filled with these big, beautiful vegetables. But there are many options, as you could make apple chips, […]

Categories: Appetizer, Fruit, Gluten Free, Salads, Side Dish, Vegetables • Tags: Gluten Free, No Cooking, Spin

Twist on the Caprese Salad

August 7, 2014 by pamflo

There is nothing better in the summer than a caprese salad, it’s simple, no cooking required and delicious. A caprese salad includes fresh mozzarella or burrata cheese, vine-ripened tomatoes and a bit of aromatic basil. However, I like these interesting twists on the caprese salad. Using your best olive oil, freshly ground pepper and sea salt, drizzle it over perfectly ripened melon, shavings of good parmesan cheese and fresh tarragon leaves. Another option is fired roasted red peppers with fresh, […]

Categories: Appetizer, Fruit, Gluten Free, Salads, Vegetables • Tags: Gluten Free, No Cooking

Strawberry Rhubarb Romanoff

July 3, 2014 by pamflo

This is a fresh, delicious dessert that involves no cooking and is a perfect dish for the July 4th holiday. The sugar brings out the sweetness of the strawberries and tempers the tartness of the rhubarb. The strawberries are the shining star here, but for rhubarb fans, this is a great combination. Rhubarb is actually a vegetable and is only in season May thru July. I finish this dish with lightly toasted almonds and some fresh mint leaves. But the dish would […]

Categories: Dairy Free, Desserts, Fruit, Gluten Free • Tags: Gluten Free, No Cooking

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Homemade Hummus

June 26, 2014 by pamflo

Smooth, creamy, lemony with a hint of garlic…that’s the kind of hummus I like. Most people have a very specific opinion about the type of hummus they prefer. The favorite store bought brand in my house is Tribe Zesty Lemon. However, that being said, nothing beats the taste of homemade hummus. There are many hummus varieties. This is a great base recipe, but feel free to alter it in any way that suits your taste. Some ideas to add a zip of […]

Categories: Appetizer, Dairy Free, Dips/Sauces, Gluten Free • Tags: Dairy Free, Gluten Free, No Cooking, Whiz