Sunday, January 18, 2015

Cooking Smart for a Healthy Heart - Orange Glazed Cornish Hens

Flavorful Cornish Hens; all in one small meaty, tender bird.  With this recipe, the hens are glazed as they roast with a delicious orange-tea marmalade.  Plus a wealth of heart-healthy vitamins and minerals come in each little hen.

Prep Time: 20 min.    Cook Time: 1 hour 15 minutes plus resting time  Serves 4

1 tea bag - Earl Grey
2 medium oranges
1 cup orange marmalade
2 Cornish Hens, about 1 pound each
1/2 teaspoon pepper
1/4 teaspoon salt
1 medium onion, slice
1/4 cup fresh rosemary, chopped
1/4 cup fresh thyme, chopped

1. Preheat oven to 375 and prepare roasting pan with rack.  Steep tea bag in 1/4 cup boiling water for 5 minutes in a small saucepan.  Discard tea bag, then squeeze juice from 1 orange into tea, and then stir in marmalade until melted.
While keeping marmalade warm, cut remaining orange into quarters (do not peel).

2. Remove and discard giblets from hens.  Wash hens and dry thoroughly, and then sprinkle cavities with pepper and salt.  Loosen breast skin slightly.  Stuff each hen with 2 orange quarters, slice onions, rosemary, and thyme.  Tie legs together with kitchen string.  Place hens, breast-side up, on rack in roasting pan.  Brush hens with orange glaze.  Then pour just a little water; just enough to cover the bottom of the roasting pan.

3. Roast hens on middle oven rack, basting the hens every 20 minutes with remaining glaze, until browned and juices run clear, about 1 hour and 15 minutes.  Then remove hens from oven and let rest for about 10 minutes. Garnish with rosemary and thyme.

To round out this meal, you can serve your hens with roasted beets/carrots and coconut collard greens.

See recipe for Coconut Collards 

Saturday, January 10, 2015

Cooking Smart for a Healthy Heart - Roasted Beets

Healthy Heart Roasted Beets

Coming up in the White Household, my mother would make pickled beets in the summer time. She would boil the beets whole then once cool, peel and sliced them.  Then she would add slice onions, sugar, salt, and vinegar to them and let them chill.  I love eating her beets in the summer, but how can I enjoy this wonderful vegetable in the winter time without the added sugar?  Smarter cooking techniques such as roasting will deliver caramelize flavor and let the natural flavor of the roasted beets elevate the taste.  Elegant enough for company and easy enough for everyday.

Servings: 4


  • 6  medium beets, cut in 1/2 inch cubes
  • 1 1/2 tablespoons extra virgin olive oil
  • 1 teaspoon nutmeg 
  • 1 teaspoon fine sea salt
  • 2 tablespoons finely chopped fresh parsley
  • 1/2 cup scallions (green onions sliced)
  • 1 tablespoon lemon juice


  1. Preheat oven to 400 degrees.
  2. Combine beets with olive oil, nutmeg, and salt in a medium bowl; mix well.
  3. Arrange beets in a single layer on a baking pan.  Bake for 45 minutes or until tender.
  4. Remove from oven and cool for about 15 minutes.  
  5. In large bowl, combine beets with parsley, scallions and lemon juice.  Toss gently to blend.  Serve warm or chilled. 

Sunday, January 4, 2015

Cooking Smart for a Healthy Heart

Cooking Smart for a Healthy Heart

The year for new beginning 2015, I always start the new year out a year older. 
I was born January 1st, so every year I think what can I do to make this year better than the year before. Well this year my focus is my health.  I want to be around for a while to watch my children continue to grow into adulthood and my grandson become a great architect.  Well who am I fooling;  I know I will not live that long.  But I have realize that there are some things I can do better so that I can be round a little while longer, and that is cooking and living smart for a healthy heart.

The first thing I must do is CHILL OUT !!

Take a deep breath, go for a walk, meditate, do whatever it takes to calm myself and not be stress about anything.

Change my life, Save my Heart 

  • Improve my diet.  Eat plenty of fruits, vegetables, and high -fiber-foods. 
  • Cut back on saturated fats, sugar and salt.
  • Get moving, regular physical activity.

 Happy New Year from CW's Cafe Today

Sunday, December 14, 2014

Turkey Dumpling Stew

How do you spell satisfaction?

  With a simmering pot of Turkey Stew!!

What a wonderful way to use leftover turkey from Thanksgiving.  This Turkey Dumpling Stew is loaded with flavor and jazzed up with star dumplings.  Big-bowl meals are the rage now, but the idea dates back to my Grandma’s kitchen.  It’s easy to see why robust one-dish recipes have withstood the test of time.

Prep Time: 15
Cooking Time: 1 hour
Servings: 6
Tools: Stock Pot and Star Cookie Cutter


  • 2 cups Bisquick Mix
  • 2/3 cup Milk
Turkey Stew 
  • Leftover Turkey Parts ( including the bones)
  • 1/2 onion chopped
  • 4 whole garlic cloves
  • 4 tablespoons unsalted butter
  • 1 tablespoon dried sage
  • 1 tablespoon dried rosemary
  • 1 tablespoon dried thyme
  • 1 teaspoon salt and pepper
  • 1/2 cup fresh chopped celery
  • 1 cup carrots sliced thin
  • 1 cup frozen peas
  • Fresh chopped parsley and chives for garnish

I love using Litehouse Instantly Fresh Freeze-Dried Herbs. 

Easy to Use
No refrigeration 
add water to rehydrate
no preservatives
1 tsp. = 1 tsp of fresh

Directions for Turkey Stew
  • In a large stock pot, place leftover turkey breast, drumsticks, and wings including the bones.  Add water to cover the turkey and add onions, garlic, butter, sage thyme, salt, pepper, celery.  Cover and then bring to a boil, reduce heat and let simmer for about 30 to 45 minutes or until the broth is flavored with all the essences of the turkey and seasonings.

  • Transfer turkey to a plate.  Strain broth through a strainer over a large bowl.  Discard bones, onions, garlic, and then return the broth to stock pot and add turkey back in.
  • Add sliced carrots and frozen peas to stew and simmer uncovered for about five minutes.
  • Raise the heat on the stew just a little and follow directions for dumplings.
Directions for Dumplings
  • Combine Bisquick mix and milk together until soft and dough forms.
  • Then flour your board and scrape dough on board and flour your hands.  Knead dough by hand until smooth.  Pat dough flat about ¼ inch and use your star cookie cutter or any type shape you have to cut out your dumpling shapes.
  • Drop dumplings into stew and reduce heat. Cook uncovered for about 5 minutes, and then cover stew and let simmer for about 5 – 10 minutes.
  • Garnish stew with fresh parsley, chives, and serve warm slice of French bread.