People always ask Cor how she does it. They see the exercise part every day at the gym, but the eating part is something of a mystery. What, exactly, does this woman eat. The short answer is that she eats what she cooks. She selects fresh ingredients, organic whenever feasible, and then combines them with spices and a dash of her own inspiration to create magic. Here are some of her favorite healthy recipes. I’m confident they’ll soon be among your favorites, too.
There are also videos of Cor preparing several of the more recent recipes. Enjoy!
This is a remarkably easy and useful recipe, guaranteed to please nearly everyone, even those who claim they don’t like Salmon. Easy to prepare – it only takes about 20 minutes – it’s a staple of Cor’s diet. Try it and you’ll see why.
Steamer basket, garlic press, tongs, stainless steel spatula, sharp knife, flat knife, heavy gauge aluminum foil, papertowels.
1 Whole Skinless Salmon Filet (Cor prefers farm-raised Atlantic Salmon.)
2 Cloves Fresh Garlic
Smoked Sea Salt
Fresh Cracked Black Pepper
Victoria Gourmet Smokey Chipolte Paprika
Take two pieces of heavy gauge aluminum foil that are more than large enough to contain the entire filet. Double the foil so you will not cut through it when cutting the filet. Place paper towels large enough to cover the entire foil on top of the foil.
Wash the Salmon and place it on top of the paper towel that is on the aluminum foil. Dry the top of the Salmon thoroughly with another paper towel.
Crush one clove of garlic on top of the Salmon and smear it all over the exposed side of the fish. Sprinkle with sea salt, black pepper, smoked salt and smoky chipotle paprika. The amount of the paprika should be ample enough to coat the fish, but you can vary to suit your taste.
Grab the ends of the paper towel that is under the fish and use it to flip the fish of on to the foil. Discard the paper towels. Repeat the seasoning process on the other side.
Cut the Salmon into section using a sharp knife. The section should be about 2.5 – 3.5 inches in width.
Put the steamer basket in a pot of water. The water should NOT be above the surface of the steamer. Put the pot on the stove and heat to a boil.
Place the Salmon pieces in the steamer basket – no more than 2 or 3 at a time, depending on size. Adjust the water level as needed so that it stays high enough to prevent the pot from burning, and low enough so that the Salomon is not sitting in the water.
Steam the pieces for about 5 minutes. Do not flip the fish, and be careful not to overcook – the fish should be moist and juicy, not dry and flaky. Use the tongs and stainless steel spatula to remove the Salmon from the pot.
Delicious right out of the pot, the Salmon can be refrigerated for up to 3 days. It’s delicious any time of the day. Serve with your favorite vegetables and a salad.
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Before I give you the recipe, a word about trout. Trout are fresh water fish that are closely related to salmon and char. They are a good source of Thiamin, Riboflavin, Niacin, Pantothenic Acid, Phosphorus and Selenium, and a very good source of quality Protein, Vitamin B12 and Manganese. They’re also packed with Omega 3 essential fatty acids, which few of us get enough of. Most importantly, trout is delicious — flavorful and mildly sweet. And when the skin is properly crisped, as we recommend in this recipe, it’s even better. By the way, you can watch Cor prepare this recipe on You Tube: http://youtu.be/XlGLwe6-rVg, or scan the QR code at the bottom of this page.
Trout Filets (2 per fish. Deboned skin left on – obtainable at your local fish monger – try Dean’s in Islip)
Sea salt or Maldon brand sea salt
Black pepper (to taste)
Olive oil (1 tablespoon per 2 trout fillets)
2 cloves fresh garlic, crushed
1 Teaspoon Herbs de Provence or other herbs of your choice
Wash the filets. Run your fingers down the flesh to make sure all bones are removed. Use fish pliers to remove any remaining bones. Do not remove skin! Mix all remaining ingredients – the resulting mixture will be thick in consistency – and rub over fish and marinate no longer than 30 minutes. Place the filets on a 500-600 degree barbeque (hotter is better) perpendicular to the grates, skin side down. Do not flip fish – grill skin side down for 6-8 min or until middle portion of the flesh turns white. (Note: this can also be done on a hot cast iron pan to achieve a really crispy skin.) Remove
from the grill carefully so that the skin remains intact. Serve with fresh lemon.
One large bunch broccoli rabe (Costco brand is usually excellent when available)
3-4 cloves garlic sliced
1 -2 Tablespoons olive oil
Hot pepper flakes (optional)
1 cup organic free range chicken broth or Vegetable broth
Block of feta cheese – about 2-3 tablespoons cut up into small pieces.
Saute garlic in olive oil, add hot pepper (optional). Add the broccoli rabe and toss quickly, then immediately add the broth and cover for a few minutes until broccoli rabe has wilted. Uncover and add sea salt and black pepper. Continue to cook uncovered until the broth has fully evaporated, tossing frequently to ensure it does not burn. Finally, add feta and toss until the cheese has melted
First published in Fit to Print, Summer 1998, this amazing Black Bean Salsa evolved from our equally beloved Black Bean Salad. Simply put, I’ve never met anyone who didn’t rave about it. It’s a great side-dish to much of summer’s best fare, and it’s good all-by-itself with chips, too. It’s easy to make and it’s good for you. Enjoy!
1 large Vidalia onion, peeled
2 16-ounce cans of Goya Black Beans, well rinsed and drained
3 cloves garlic, finely chopped
½ cup fresh Cilantro
2 bell peppers (1 red, 1 yellow), seeded and coarsely chopped (fresh or roasted or both work well)
1-2 jalapeno peppers, seeded and coarsely chopped
1 16-ounce jar of Green Mountain Gringo Salsa (any type you like – “Fire Roasted Chile” style is recommended)*
½ teaspoon sea salt
¼ teaspoon black pepper, freshly ground
1 tablespoon Cumin seeds
*Red Pack tomatoes can be substituted for the Salsa. Use 1 16-ounce can, drained of juice – tomato meats only.
This is where it gets very easy! Place all ingredients in a blender, or if you have a hand blender, place all ingredients in a large bowl and blend until the ingredients are coarsely chopped. And that’s it. Really.
The list of ways to use this Salsa is large and varied. I’ve eaten it alone with Guiltless Gourmet Baked tortilla chips (Chili Lime flavor is a favorite) and it’s a healthy snack that’s more like a lite-lunch. I’ve used it in wraps, and it makes a great condiment – try this one: grilled salmon, roasted peppers, a few tomatoes and jalapeno slices, topped with a generous serving of Black Bean Salsa and wrapped in a warm flour tortilla. It is to die for. Or substitute grilled meat of your choice for the salmon. Finally, it’s great as a side dish. For whatever reason, it works well with most summer foods – salads, corn on the cob, and just about any grilled meat. Wash down with a bottle of Corona or Sam’s Summer Ale.
Olive Oil 1 cup
White Balsamic Vinegar (Available at Trader Joe’s) ½ cup
2 tbs Mustard
3 cloves fresh garlic
1 tbs Italian seasoning (I use Victoria Gourmet Mediterranean seasoning)
½ tsp black pepper
1 tsp Sea salt
½ tsp tumeric (optional)
1 tbs capers (rinsed and drained)
¼ cup Fresh Cilantro
1 bunch Scallions and or 1 small sweet Vidalia onions
1 bunch celery
1 large red pepper
4-5 Persian cucumbers (these are small thin ones very little seeds that are not watery)
1/3 cup Banana Peppers (optional – hot or mild to taste)
8-10 Artichoke hearts in water (well drained)
1 tbs fresh fennel frons or 1 tsp fennel seeds
2 Lbs. Raw Shrimp 31-40 count.
Dressing: In bowl add vinegar, mustard, and crushed garlic, Mediterranean seasoning, salt, pepper, turmeric. Whisk in the olive oil until emulsified. An emersion blender may be used.
Shrimp: Boil for 2 minutes. Drain and let cool.
Salad: Rinse and drain the capers. Finely chop cilantro, halve the artichoke hearts and chop all remaining salad ingredients into similar sized cubes (approx. ½ inch).
Add all salad ingredients and shrimps to large bowl and pour dressing over salad to taste.
Serving Suggestion: Take romaine lettuce leaves and fill with salad
Kick it up: Avocado can be added to salad just before serving
1 large eggplant 1-1 ½ lbs
3-4 sweet onions
4-6 mixed bell peppers (red, yellow, orange)
1-2 tablespoons olive oil
¼ cup capers
Cut all veggies into even pieces about 1×1 and place on a cooking sheet. Add the salt, pepper and olive oil. Place the sheet in the oven and bake at 375 degrees, tossing the eggplant mixture every 20-30 min for approximately 2 hours. Approximately 20-30 minutes before completion add the capers. When you’re finished baking most of liquid in your pan should be gone.
Serve with your favorite protein, as a vegetarian side dish, or even as a dip.