Product Spotlight: Favorite Trader Joe’s Frozen Foods as Meal Prep!

Because the Fearless Flying Kitchen is based out of San Diego,  it’s rarely cold outside for the holidays, but baby it’s cold inside… with our favorite frozen section items for meal prep!

Fast and flavorful, these nutrient dense meals are pretty much the easiest meal prep ever (with some seasonal fall flare!)

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Product Spotlight on: My Fav TJ’S Frozen Foods as meal prep!

  • Servings: 4
  • Difficulty: easy
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Recipe by Bonnie Kuss

Ingredients

  • Frozen Roasted Root Veggies
  • Frozen Grilled Cauliflower
  • Cilantro Lime Chicken Burgers
  • Cruciferous Crunch
  • Seasonal Pepita Salsa
  • Avocado number to go

Directions

  1. Open Box of frozen burgers. Follow instructions on box and either pan cook, ( my personal fav) or use a sheet pan and cook for 10 in the oven at 400. I love these because they have minimal ingredients, TONS of flavor and pack a protein punch. After cooked I cut each into strips.
  2. Open frozen root veggies, place in microwave bowl and cook for 5 minutes. DONE
  3. Open Cauliflower, place in microwave bowl top with 2 tablespoons olive oil or coconut oil, microwave for 3-4 minutes. Add Salt and Pepper. Done!
  4. Open Cruciferous Crunch , line bottoms of Tupperware with 1 cup . Add ½ cup root veggies, ¾ cup cauli, chicken burger strips, and top chicken with salsa.
  5. I like to eat these cold as a salad, maybe adding a little extra salsa and a TJ’s ‘Wholly guacamole’ pack if I’m feeling extra, or simply warmed up !


Written by Bonnie Kuss, Trader Joe’s enthusiast and nutrition student extraordinaire!

Road Trip Fuel from Trader Joe’s

Road Trip Food

It’s the last month of summer…which can only mean one thing…ROAD TRIP!! Nothing like hopping in a car with the AC blasting and traveling all over the country while its scorching hot outside.

But while traveling through random towns and in the middle of nowhere, its important to have some fuel on hand. Road trips are also famous for gas station food and convenience items, and quick serve restaurants, that all have a bad rap for unhealthy foods. When we travel, we always make sure we are stocked up on our favorites from Trader Joe’s (both healthy and decadent).


Beef or Turkey Jerky

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Beef Jerky is the ultimate road trip food. I remember going to gas stations as a kid and coming out with a giant, flat strip of dried beef. If you are looking for a leaner version, opt for the turkey jerky.


Turkey Chomps

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This is the last time we talk about meat on this list, promise. We also love CHOMPS, specifically the Turkey flavor, which is lower fat than the original beef flavor.


Roasted Seaweed with Salt

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One of our favorite snacks to have on hand from Trader Joe’s. Seaweed is a great way to get in your potassium, iodine, magnesium and vitamins A and C. It’s also a low calorie way to whet your savory tooth – 60 calories for the whole package!


Black Cold Brew Coffee

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I am not normally a black coffee kind of person, however the canned black cold brew from Trader Joe’s is very creamy and smooth, making it a personal favorite. This is a great choice to bring on the road when you won’t be able to come in contact with a Starbucks for miles.


Sweet, Savory & Tart Trail Mix

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Hands down, our favorite deconstructed candy bar…er, trail mix. This variety three different types of sweet chips: chocolate, peanut butter and white chocolate. As well as cashews, peanuts and different varieties of raisins. But be mindful of enjoying these, as 1/4 cup contains 150 calories (which can add up significantly as you sit in the passenger side eating palmful after palmful) (not that I know from experience…)


Organic Oats & Flax Instant Oatmeal

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Why pay an arm and a leg for breakfast when you can have these delicious (and healthy) oatmeal packs ready to go? Just bring a bowl and find some hot water (Starbucks? Microwave?).


Honey Wheat Pretzel Sticks

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Sometimes, you just want to munch on carbs in the car. We feel that! Why not reach for a satisfying whole grain pretzel that the whole family enjoys?


Other great options for road trips on the aisles of Trader Joe’s:

  • Individual Packages of Almonds – We also love having a snack rich in protein and healthy fats to keep us satiated on the road.
  • Gum– Trader Joe’s has some delicious gum at the checkout. Whatever brand you choose, look for sugar free and make sure you have some on your next road trip. This helps with to combat eating while bored, something even the most intuitive eater can encounter.
  • Water– As much as stopping to use the bathroom constantly is a pain, dehydration is an even bigger pain. Make sure you have some with you on your travels.

Regional Bag & Favorite Swag Giveaway!

Trader Joe's Mystery Packs

Mystery Pack of Regional Bags

 

Every Christmas, my mom and I would always buy each other the mystery packs of regional bags that Trader Joe’s sells. You can usually only get the regional bags from that specific area of the country, but the mystery bag packs have three random regional bags. It is always so much fun to get different bags and see what represents other cities.

Little did I know, that all along, my mom was just gaming for the New York City bag, ands always so disappointed when she never got one in the bags. Our friend, and Mate all the way from New York City, brought us some regional bags, making us able to use our last mystery pack for a giveaway!

We will be GIVING AWAY this mystery pack of regional bags as well as some of our favorite non-perishable swag from Trader Joe’s.

To enter the giveaway you need to do the following three steps:

  1. Make sure you are SUBSCRIBED to our channel on YouTube
  2. COMMENT on any BLOG POST on The Fearless Flying Kitchen blog (must be dated 5/21/18 or later).
  3. Subscribe to our NEWSLETTER (CLICK HERE to do that)

For extra bonus points:

  1. Find the mystery pack giveaway post on FACEBOOK – like that, share it with your friends, tag your friends, and comment. You get a point for each interaction!
  2. Find the mystery pack giveaway post on INSTAGRAM – like that, comment on it, and tag your friends. You get a point for each interaction!
  3. Like and comment on any of the Swashbuckled videos on YouTube and get an extra point for each interaction!

Giveaway will end on Wednesday, June 6, 2018 at midnight PST. Winner will be announced on the episode of Swashbuckled on Monday, June 11.

Meal Prep Monday: Greek Chicken Salad

Meal Prep Monday: Grilled Chicken Strip Greek Salad

Meal prep on a Monday? That’s crazy talk!

Each week, I will create a different “salad of the week” for my husband’s lunches. I hate doing anything other than relaxing in the afternoon and evening, so I always end up prepping salads for the week bright and early Monday morning. And from working with clients, I know that meal prepping on Sunday is the bane of existence (I feel that too).

Thanks to Trader Joe’s, meal prep can be a breeze. Each week, I am going to share with you all of my recipes and creations that are literally thrown together in a few minutes, bright and early Monday morning!


This week’s salad features:

GRILLED CHICKEN STRIPS

Grilled Chicken Strips

If you could purchase stock in food ingredients from Trader Joe’s, this would be mine. I am not normally a fan of pre-cooked and sliced chicken, because they are usually loaded with preservatives and lacking flavor. But these moist and flavorful chicken strips are the perfect refrigerator staple to make your meals a little bit easier. One package usually gets me through three salads.

TABBOULI

Tabbouli

I love the addition of grains (especially whole grains) to entrée salads. But that often requires thinking ahead and a little extra time. This tabbouli uses traditional bulgur wheat, parsley, tomatoes, onions and mint leaves. I usually put about a quarter of a package (1/4 cup) on the salad, which provides 75 calories, 6g fat, 160mg sodium and 4.5g carbohydrates (1g fiber).

CRUMBLED FETA

Crumbled Feta Cheese

The last star of the show is Feta Cheese. Trader Joe’s has the best cheese selection around, and there are so many feta options. I love the full fat without the additional mediterranean herbs. You could also forgo the feta and use the Greek Feta Dressing if that’s your thing.


The base of the salad was a blend of Organic Spinach and Organic Arugula lettuce. Topped with Shredded Carrots (another time saver!) Tabbouli, peeled and sliced Cucumbers, halved Grape Tomatoes, Crumbled Feta Cheese, and slices of Grilled Chicken Strips. Lucky for my husband, the Green Goddess Dressing was in stock this week at our local store, so that’s what he got to top his salads for the week.

We also always stock up on Baby Carrots and bag them up into individual portions at the beginning of the week. Gala Apples are a mainstay in our house, we usually buy about 10 every trip to Trader Joe’s.

Stay tuned for next week’s WEEKLY SALAD for MEAL PREP MONDAY!

New Simpler Wines are Here!

The new Simpler Wines have arrived! We tried all of them in our first ever FACEBOOK LIVE event. Check our Facebook page HERE, and navigate to our videos (or see below… but without the comments) and make sure to like us on Facebook for updates between seasons.

Simpler Wines 1

Edited 3/16/18 @ 12:54 pm:

We have come to a conclusion about the definitive rankings. Also, if you don’t want to watch our entire live video, here is the bottom line, from best to worst:

  1. Cabernet Sauvignon (non sparkling) – Definitely the best of all the Simpler Wines. A very smooth and nice Cab (we are horrible at describing wine, but this one is good!)
  2. Red Wine Blend (non sparkling) – For a blend of red wine, it is much less fruity than most blends, and definitely more dry, which is an added bonus.
  3. Sparkling Rose – The superior sparkling simpler wine (from the original collection) is really the best of the lighter varieties. It is perfect for day drinking and trips to the beach.
  4. Chardonnay (non sparkling) – A great, solid chardonnay. We aren’t really white wine drinkers, but this one is pretty good!
  5. Sparkling White Wine – Not as great as the sparkling rose, but still a solid choice.
  6. Rose (non sparkling) – Neither one of us liked the non-sparkling rose. It reminded us of Franzia, super light in color, not great.
  7. Sparkling Peach – I would say this is probably a tie for last place with the non-sparkling rose. It is just SO sweet, it needs some kind of mixer to tame the sweetness. If you like sweet wine (or, alcoholic soda), then this might be for you!

SWASHBUCKLED! (S1E8): Chur-Nugz

Lot’s of ground to cover in our Season One Finale! We start out with a MAJOR ANNOUNCEMENT from Trader Joe’s about our day-drinking beverage of choice, and end with a sneak peak at season two. Along the way, we spend three hours (yes, THREE HOURS!) making stoner food, setting off smoke alarms, and getting schooled on Macarons/Macaroons/Macron (oh! and put some food on hold for Heather Forte.)

Read on for the episode breakdown…


Ingredients Featured in This Week’s Episode:

 

We start with a big announcement: Our favorite Lonely Alcoholic White Girl Soda, SIMPLER WINES,  is moving on up. Coming soon to a Trader Joe’s near you is the 375 ml can of Simpler Wines for only $2.99. We are especially excited about the addition of a red blend and chardonnay.

The ingredients this week included the seasonally stocked Green Cabbage (with a reminder to stock up on your raw, seasoned corned beef for St. Patrick’s Day before they sell out!), the versatile Matcha Green Tea Powder (which is a pantry mainstay) and Sriracha Potato Chips, which were stellar on their own (#eatin’chips).

Our friend, Heather Forte (remember her from Episode Five?) always raves about the Chick-Less Nuggets that seem to always be out of stock in her local Trader Joe’s store. Not only did we make a delicious vegetarian meal out of this ingredient, we also did her a solid by putting three bags on hold at her local store.

What to do with all these ingredients?

Tacos, of course. I love Tacos, and could eat them all day and all night. The chick-less nuggets have a mandarin sauce, which I took and combined 2/3 of it with mayonnaise, honey, and adobo sauce, and turned it into a creamy sauce to top our tacos. The other 1/3 was reserved to toss the nuggets in.

Another taco topping was a corn and cabbage cole slaw, tossed with lemon zest, cilantro, honey and olive oil. This also makes a great side salad and will last a few days in the refrigerator.

I had a pot of pinto beans soaking overnight when we began the episode. Trader Joe’s doesn’t sell raw pinto beans, but they do sell raw black beans, which can be prepared this same way. If you don’t have the time to make beans from scratch, you can always use canned beans, but they really don’t compare to a delicious pot of freshly cooked beans.

To take these up a notch, we embraced our inner stoner by combining the sriracha potato chips and the cooked beans in a  blender, and then pan frying them, making Potato Chip Infused Refried Pinto Beans. The best was the addition of crunched potato chips on top. It really completed the dish.

Lastly, we used the MUY BUENO COOKBOOK Recipe for the churro dough, since I have made (and loved) recipes from here in the past. Check out her recipe for the churros we made in this episode. Instead of tossing in just cinnamon and sugar, we used 1 cup of sugar, 2 Tbsp Matcha Green Tea Powder, and 1 Tbsp ground Cinnamon.

I didn’t really execute the churros as well as I had hoped. The dough was too hard, it would have been better to use a mixer, or to follow the time guidelines put forward int he recipe. My piping bag was also clogged, so I ended up making nuggets or snakes, which didn’t have the traditional churro shape. I also admittedly am the worst at deep-frying, so my technique was way off. The idea was great in theory, but the execution just wasn’t there.

Chicken-Less 'Fish' Tacos

  • Servings: 5
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • Chicken-Less Nuggets tossed in 1 Tbsp Mandarin Sauce
  • 10 Corn Tortillas
  • Coleslaw:
    • Cabbage – Green
    • Cabbage – purple
    • Corn
    • Cilantro
    • 1 Lime – zest and juice
    • 2 Tbsp Olive Oil
    • 1 Tbsp Honey
    • Salt and Pepper to taste
  • Sauce
    • 1 Cup Mayonnaise
    • 2 Tbsp Adobo Sauce
    • 2 Tbsp Mandarin Sauce
    • 2 Tbsp Orange Juice

Directions

  1. Grill or microwave corn then remove kernels with a knife. Thinly slice cabbage, chop cilantro. Combine in a bowl with lime zest and juice, olive oil, honey, salt and pepper. Toss well and refrigerate.
  2. Cook Chicken-Less Morsels according to package directions up until mixing with sauce (choice of baking or pan frying). Set aside 1 Tbsp Mandarin sauce to toss chicken-less morsels in after it is finished cooking.
  3. Meanwhile, combine 2 tbsp of the Mandarin sauce with adobo sauce, orange juice and Mayonnaise. Refrigerate until ready to serve.
  4. Once everything is ready, heat corn tortillas on a griddle, place 5 Chicken-Less Morsels in the center, top with coleslaw and adobo-mandarin sauce.

Sriracha Potato Chip Infused Pinto Beans

  • Servings: 10
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • Dry pinto beans
  • water
  • salt
  • 2 bay leaves
  • 3 Garlic Cubes
  • 1 Chicken or Vegetable Boullion Cube
  • 1/2 Onion, diced
  • Sriracha Potato Chips
  • 1 Tbsp Olive Oil

Directions

  1. Soak beans in water overnight. When ready to make beans, drain water and replace with fresh, and cover with water (about 1 inch above where the beans are). Add salt, bay leaves, garlic, bouillon and diced onion. Bring to a boil and cook for at least an hour, until beans become tender. Add more water and salt as needed.
  2. Normally, I would call it a day and just enjoy my pinto beans, but to take it to he next level, add 2 cups of beans and 1 cup of sriracha potato chips to a blender. Mix on medium for about 45 seconds, until smooth.
  3. Add olive oil to a pan and heat over medium heat. Add blended pinto beans and sauté for about 2 minutes. Turn on low and cover until ready to serve. Top with crunched up potato chips.

FishTacos with Sriracha Chips Refried Beans

SWASHBUCKLED! (S1E7): Uncle Gary’s Challenge

This week, we get a special fan mail request from Marie’s Uncle Gary, and she shows up with nothing but #drinkinwine. How are we going to play Swashbuckled with no ingredients?

Read on for episode breakdown.


Ingredients featured in this week’s episode:

So…back story… SUPERFAN Joe Marandola (Marie’s dad), shared our web series with his family back in Rhode Island. From that, we got our first fan request from Uncle Gary: “Here are four…Ground Cinnamon, Soy Sauce, Mustahd and Gingah. Holy sh*t, make something with that!”

We took this request very seriously, and Marie knew that I would have most of these ingredients in my kitchen, so the only ingredient she brought over this week was her favorite fancy mustard (oh, and #drinkinwine, AKA. Lonely Alcoholic White Girl Soda).

Since I had only shopped at 99 Ranch this week, as opposed to Trader Joe’s, we were very limited to things involving tofu, ramen noodles and miso paste. But the final product was a delicious, winter ramen. You can easily make the ramen eggs and broth ahead of time, and just boil the noodles as needed. It should last about 3-4 days in the fridge.

Vegetable Miso Ramen

  • Servings: 4
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • Vegetable or Chicken Broth
  • 4 Garlic Cloves, Chopped
  • 2 Tbsp Fresh Ginger, Grated
  • 1/2 tsp Ground Cinnamon
  • 2 Tbsp White Miso Paste
  • 2 Tbsp Mirin
  • Ramen Noodles of Choice (or just pick the best package)
  • Toppings: Baby Bok Choy, Thinly Sliced Carrots, Halved Grape Tomatoes, Soft Boiled Ramen Egg, Enoki Mushrooms, Sliced Green Onion, Seaweed, Crushed Red Chili Flakes

Directions

  1. Bring chicken or veggie broth to a boil and add miso paste, ginger and garlic. Let boil for about 5 minutes, then reduce heat to low, add Mirin, and prepare toppings.
  2. Thinly slice baby bok choy and green onion. Use a peeler to thinly slice carrots. Halve grape tomatoes.
  3. In a separate boy, bring water to a boil. Once at a rolling boil, cook ramen noodles according to package directions. Once cooked, put noodles in bowl and top with ramen broth, desired toppings and ramen egg.
  4. For the Soft Boiled Ramen Eggs, you’ll need to prepare them at least 4 hours in advance so they can marinate.  Fill a pot at heat halfway with water, and bring to a boil. Once water is at a rolling boil, add 4 eggs (with a slotted spoon or skimmer so you don’t crack the eggs), and then set a timer for 8  minutes (if you like runny eggs, go for 7, if you like harder cooked eggs, go for 9-10 minutes). Once timer goes off, immediately transfer eggs to an ice bath to stop the cooking process. Peel eggs and place in marinade of 1 part soy sauce, 1 part mirin and 3 parts water. Make sure all eggs are covered. Refrigerate for a few hours, ideally overnight.

Mustard Crusted Tofu

  • Servings: 4
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 package of extra firm tofu
  • 1 Tbsp Mustard (the Grain type)
  • 2 tsp soy sauce
  • 1 tsp sesame oil

Directions

  1. Slice tofu into thin, squares (or shapes of your choosing).
  2. In a bowl, combine mustard, soy sauce and sesame oil. Toss sliced tofu in marinade, and let sit for 10 minutes in the refrigerator. Meanwhile, preheat oven to 425 degrees.
  3. Line baking sheet with parchment paper and place marinated tofu in a single layer on parchment. Bake for 25 minutes, flipping tofu halfway through.

Vegetable Miso Ramen with Mustard Tofu

SWASHBUCKLED! (S1E6): O Fortuna!

This week, Marie braves the frigid Southern California winter temperatures to bring over four mystery ingredients to the Fearless Flying Kitchen.

Read on for episode breakdown.


Ingredients featured in this week’s episode:

It was a cold week in San Diego, so Marie brought over her favorite comfort food (Windmill Cookies), something tropical (Mango), something actually frozen (Swordfish Steaks) and something spicy to warm you up (Zhoug Sauce).

Let’s start with the ZHOUG SAUCE. Aside from being difficult to pronounce, it is a pretty perfect, versatile dip, that tastes like a cilantro and jalapeño pesto. It has “Yemeni Roots,” which we have concluded means it comes from YEMEN as opposed to having an ingredient that is the actual roots of the illusive yemeni plant.

We thawed our swordfish in a bowl of warm water for about 15 minutes, and then topped it with the Zhoug sauce and baked in the oven. The insert in the swordfish has a ton of cooking options (pan frying, grilling, baking, etc.). We also played with the Zhoug sauce as a veggie dip, with equal parts LOW FAT SOUR CREAM, PLAIN ICELANDIC YOGURT, and ZHOUG SAUCE. It was pretty spicy for a dip, but would be great on a pita with a meatball or falafel.

HI Mango Rice Prep

How pretty is this blend of bell peppers and mango?

Marie admittedly included the MANGO so she could learn how to cut it properly. This seems to be the one fruit and vegetable that I hear the most complaints about cutting. It is fairly easy to peel (with a knife or standard peeler), but then you have a very slippery surface that makes cutting into the awkward hard core pretty dangerous. You could also do the cut-first-peel-second method, but then it makes traditional peeling much more difficult. Some people swear by this “drinking glass” method of peeling mango. Try it and let us know how it works for you!

The flavors in the mango mix really well with the sweet bell peppers to create a tropical take on fried rice. All you need is some microwave rice, rice vinegar, and low sodium soy sauce, and you have a fun and easy weeknight side.

To finish off our meal, we experimented with some Windmill Cookie experiments. The first thought was to make a frozen yogurt. The key here is to only leave the yogurt in the freezer for 1-2 hours, just enough to begin to solidify, but not long enough to freeze completely. One thing we didn’t try (but you can!) is to put this in a popsicle mold, and freeze overnight.

Our favorite application was definitely the chia seed pudding. You could easily cut back on the amount of sugar and windmill cookies (by at least half), and it wouldn’t sacrifice flavor at all. I loved the addition of Chia Seeds for the additional nutritional boost (extra fiber, protein and Omega-3 Fatty Acids).

Windmill Cookies O Fortuna Misheard LyricsAnd lastly, this video wouldn’t be possible without the inspiration of this FABULOUSLY HILARIOUS Misheard Lyrics video for O Fortuna (from Carmina Burana). Marie and I have both performed O Fortuna with our choirs in the past, and think this video is hilarious every time we see it.

Almond Windmill Cookie Dessert Extravaganza

  • Servings: 8
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 15 WINDMILL COOKIES! SALSA COOKIES! (hulk smashed)
  • 1 can coconut milk
  • 1 vanilla greek yogurt
  • 1/4 cup sugar
  • 2 Tbsp Chia Seeds

Directions

  1. Crush mix all the windmill cookies (by hand, food processor, or blender) and combine with the rest of the ingredients in a mixer.
  2. If you are making ice cream, then put in a small container and put in the freezer for 1-2 hours.
  3. If you are making chia seed pudding, then add 1 Tbsp of chia seeds for each 1/2 cup of liquid. Stir well, cover and put in the fridge for at least 20-30 minutes so chia seeds can become gelatinous and thicken.

WindmillCookieExtravaganza

Swordfish Steaks

  • Servings: 2
  • Difficulty: super easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 2 Frozen Swordfish Steaks
  • 1 tsp Olive Oil per steak
  • 1-2 tsp Zhoug Sauce per Steak
  • Red Bell Peppers, diced

Directions

  1. Thaw swordfish steaks, either overnight in the refrigerator or in a bowl of warm water. Preheat oven to 400
  2. Once thawed, remove from package and place on a baking sheet.  Top steaks with 1 tsp of Olive Oil and Zhoug sauce (about 1-2 tsp per steak. If you want a subtle flavor, go for 1 tsp. If you like spice, go for 2). Rub the Olive Oil and Zhoug Sauce in a thin layer and top with chopped bell peppers.
  3. Bake for 15 minutes and remove from over. Let set for 2-5 minutes and then serve with Mango Fried Rice.

ZhougSwordfish

Mango Fried Rice

  • Servings: 8
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1 Mango, peeled and diced
  • Half Red Bell Pepper, Diced
  • Half Green Bell Pepper, Diced
  • 1/2 Red Onion, Sliced thin
  • 2 Tbsp Olive Oil
  • 2 Bags Frozen Jasmine Rice, Microwaved
  • 1 Tbsp Rice Vinegar
  • 2 Limes, Juice only
  • 1/2 Cup Cilantro, Chopped
  • 2 Tbsp Low Sodium Soy Sauce (plus more to taste)
  • Salt and pepper to taste

Directions

  1. Peel & dice mango. Dice 1/2 red onion, 1/2 red bell pepper, 1/2 green bell pepper
  2. Over medium high heat, warm Olive Oil. Once hot, add Onion and sauté for 3-5 minutes. Then add Bell Peppers and cook for another 3-5 min. Once Bell Peppers start to soften, add Mango and cook for 5 minutes.
  3. Meanwhile, heat rice in microwave. Once cooked, add to pan (after you’ve added the mangos). Add in Rice Vinegar, Lime Juice, Soy Sauce, salt and pepper. Finish with Cilantro, and give it a good stir, then remove from heat and serve.

MangoFriedRice

SWASHBUCKLED! (S1E5): Friendzone Your Knife

This week brings a special guest star, Heather Forte, into the kitchen. She is a decent home cook with a self-professed culinary knowledge of a first grader. Her credentials include being a “Top Chef Enthusiast” and knowing what “sous-vide” means. Watch as Amanda leads her through creating a plant-based dinner with the mystery ingredients.

Read on for episode breakdown


Ingredients in this week’s episode:

This week, we brought our friend, Heather down to the Fearless Flying Kitchen. She was expecting to be the peanut gallery, but we decided to put her to work, and let her figure out what to do with the ingredients.

After some deliberation, we decided to make a Vegan curry with the jackfruit as well as other veggies that were in the fridge (zucchini, carrots, potatoes, and garlic). For spice, we added curry powder and a whole jalapeño, which made for a pretty hot curry (so if you don’t like your food super spicy, err on the side of less curry powder and jalapeño.) The Green Goddess Salad Dressing was amazing on its own, and added a more complex flavor to the curry. Since filming this episode, I have used it on several different salads, and its a great staple to have around.

Marie TBT Jackfruit

Marie and her Jackfruit Baby

Jackfruit is having a moment in the culinary world right now, so it was only a matter of time that it found its way into the Fearless Flying Kitchen. Jackfruit is often seen in savory vegetarian and vegan meals because it has a culinary application similar to tofu, in that it absorbs flavors well, and also shreds like meat. In its natural state, jackfruit is absolutely huge (see picture to the right), so the canned version is definitely more convenient for the average home chef. On its own,  jackfruit has a flavor and texture of a plain artichoke heart, but once it was in the curry, it took on a totally different texture and flavor profile. It is a fun ingredient to play with, but since it has no protein, I wouldn’t recommend vegetarians and vegans consider it a “meat substitute” and would still encourage including some other non-meat protein sources (like beans, tofu, tempeh, seitan, etc.)

The Multi-Blend with Vegetables was fine on its own, but it didn’t really do a good job at featuring the curry (which is what we wanted it to do). We all agreed that just a regular Jasmine rice or plain brown rice would have been preferred. After filming, we ended up cooking some boil-in-a-bag rice and combined it with the multigrain blend, and it was a huge improvement.

Lastly, the cocktails. It was really fun to make the licorice simple syrup. I would love to explore making other drinks with the syrup, possibly make some kind of mojito or gimlet with it. Out of the two we experimented with, the Tiki Rum Punch was definitely the better of the two, because it felt more complete. However it was very sweet. Let’s just leave the licorice cocktails as a work in progress, and we’ll update you on when we improve it!

Green Goddess Jackfruit Curry with Multigrain Blend

  • Servings: 4
  • Difficulty: easy
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Recipe by Heather Forte and Amanda Hibshman, RDN

Ingredients

  • 2 Tbsp Olive Oil
  • 4 Dutch Gold Potatoes, chopped
  • 6 ‘teenage’ Carrots, chopped (but they were small)
  • 2 medium Zucchini, chopped
  • 1/2-1 Jalapeno, diced
  • 20-oz can jackfruit, drained
  • 1 can Light Coconut Milk
  • 2 Tbsp Miso Ginger Broth
  • Salt to taste
  • 1-2 Tbsp Curry Powder
  • 1/4 Cup Green Goddess Dressing
  • 1 tsp Paprika
  • 1 tsp Garam Masala
  • 2 Gloves Garlic, Crushed
  • 1 tsp Lime juice
  • 1 bag Multigrain Blend with Vegetables

Directions

  1. Heat olive oil in pan. Once hot, brown potatoes and then add carrots and zucchini and jalapeño.* Cook for about 5-8 minutes, until tender.
  2. Add one can coconut milk, 1-2 tbsp of curry powder, 1/4 cup of Green Goddess salad dressing, paprika and garam masala. Cover and let simmer on low for about 20 minutes, until vegetables are tender and jackfruit is easy to shred.
  3. Add lime and shred jackfruit and cover until ready to serve.
  4. Meanwhile, cook Multigrain Blend with Vegetables cook grains as directed, but add splash of miso broth to prevent sticking to the pot. We recommend also mixing with Jasmine rice (Trader Joe’s has a great Frozen microwave brown rice that would pair well).

*At this point, I would also add an onion, we just didn’t have any on hand. You could swap out the veggies for any that you prefer.

Green Godess Jackfruit Curry

Licorice Simple Syrup

  • Servings: 16
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 2 Cups Water
  • 15 Black Licorice
  • 1/2 Cup Sugar

Directions

  1. Put all ingredients in a small pot and bring to a boil, stirring occasionally. Once boiling, reduce to a simmer, uncovered, and let liquid reduce by half. Strain and set aside.

We used the simple syrup to make two different cocktails

Gin-ny Weasley Cocktail

The Gin-ny Weasley

The first was what I like to call the “Gin-ny Weasley” because in theory, you like her and all the ingredients, but there is just something that isn’t right and it just kind of bugs you. She is also a little watered down. To create a Gin-ny Weasley, combine equal parts Gin, Licorice Syrup and Plain Soda Water. Garnish with Basil.

Black Licorice Tiki Punch

Black Licorice Tiki Punch

Heather came up with the second cocktail. She lives and loves Tiki culture and this drink definitely resembles something you would get at Trader Sam’s, and should definitely be enjoyed in a tiki mug. To make, combine 2oz Spiced Rum, 1 oz Licorice Syrup and top off with Blood Orange Soda. Garnish with Basil.

SWASHBUCKLED! (S1E4): Valentine’s Day Speed Mole

Love is in the air this week as we celebrate VALENTINE’S DAY on Swashbuckled! Marie brought in some traditional aphrodisiacs and foods associated with Valentine’s Day. Will Cupid strike with a successful meal this week?

Read on for episode breakdown


Ingredients in this week’s episode:

Cupid WAS on our side this week, as we had a “romantic dinner for two,” including gummy candy, flowers and champagne.

Speed Mole Cooking

Chilis, garlic, onions and other spices simmering in chicken broth

First off, the mole that was made in about 45 minutes, as opposed to all day like authentic mole sauce. The flavors were strong and bold, like mole should be. In this recipe, I used 8 arbor chilis, which are on the spicy side. If you like less spice in your food, then go for half the amount. The key to the rich flavor is simmering the chilis, garlic, onions and other spices in chicken broth with the lid off, reducing the liquid and concentrating the flavor. Then it is all blended up with sweet and bold flavors of orange juice, apple sauce, and dark chocolate. This is an antioxidant rich dinner that is loaded with flavor that is sure to impress.

We used chicken thighs for this meal, but the mole sauce can make a great base for any other protein you like, or vegetables like potatoes (potato mole?? Sign me up!) I even used the leftover mole sauce to make an egg and mole breakfast burrito, and it was fantastic!

Mole Eggs

Mole Egg Breakfast Burrito

The brie polenta was a super fun side to make. Polenta is something that I can always prepare at the drop of a hat with ingredients in my pantry: Chicken Stock and Cornmeal. Beyond that, you can completely customize with spices that complement your meal and the cheese you have on hand.

Strawberries and avocado are always a really delicious combination, and turning it into a salsa was a no-brainer for me. We didn’t have tortilla chips in the house and served them with pita crackers, which was also awesome.

 

Strawberry Avocado Salsa FFK

Strawberry Avocado Salsa

  • Servings: 10
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 1/2 Onions, minced
  • 1 Jalapeno, seeded and minced
  • 1 Pint Strawberries, hulled and diced
  • 2 Avocados, diced
  • Juice of 1 Lemon or Lime (about 1 Tbsp)
  • 1 Tbsp Olive Oil
  • 1/4 Cup Cilantro, chopped
  • Salt to taste

Directions

  1. Mince onion and jalapeno, dice strawberries and avocado. Add lemon juice, olive oil, cilantro and just a little bit of salt. Mix everything together and do a taste test to make sure you have enough salt.
  2. Serve with your favorite chips – We love the pita crackers or tortilla chips.


Speed Mole and Basic Brie Polenta

Basic Brie Polenta

  • Servings: 6
  • Difficulty: easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 4 Cups Chicken Stock
  • 1 Cup Cornmeal
  • .33 lb (about a half a cup) Brie Cheese

Directions

  1. Bring chicken stock to a boil over high heat. Slowly whisk in cornmeal and reduce to a simmer (medium low heat) until polenta starts to thicken. Continue to whisk every couple minutes for about 15 minutes.
  2. Remove from heat and whisk in brie cheese. Serve immediately if you want polenta to be porridge-like. You could also pour the polenta into a dish and cool. Once cool, it will solidify and you can slice into your desired shape and pan fry or bake.


Speed Mole with Chicken Thighs

  • Servings: 6
  • Difficulty: moderately easy
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Recipe by Amanda Hibshman, RDN

Ingredients

  • 3 Cups Chicken Broth
  • 4 Guajillo Chilis (dried)
  • 4-8 Ancho Chilis (dried)
  • 15 oz Diced Tomatoes with Chilis
  • 1 Onion, peeled sliced (divided)
  • 4 Garlic Cloves, peeled and sliced
  • 4 Smoked Oysters
  • 1/2 tsp Turmeric
  • 1/2 tsp Salt
  • 1 tsp Cinnamon
  • 1 Cup Orange Juice
  • 1 Cup Applesauce
  • 1 Goth Chocolate Bar
  • 2 Tbsp Olive Oil

Directions

  1. In a large pot, bring broth, dried chilies, can of diced tomatoes, half onion, garlic and smoked oysters to a simmer on the stove for about 20 minutes. The Chiles will soften up. Using an immersion blender (or transfer to a blender, just be careful of the hot liquid) to blend up Chile mixture.
  2. Return the blender Chile mixture to the pan and add the remaining ingredients, over a low heat, stirring frequently until chocolate is melted.
  3. In a separate pan, add olive oil and heat on medium-high. Salt and pepper chicken thighs. When oil is hot, add to pan and brown (about 3-5 minutes on each side. Does not have to be cooked all the way). At this time, also add the rest of the sliced onion to brown up.
  4. Cover chicken thighs with mole sauce and simmer on low for about 10-15 more minutes, until the chicken thighs come to an internal temperature of 165˚F. Shred chicken thighs and mix with sauce.