Spices help with flavor in a dish, but they also help with our circulation. Getting that blood flowing, that heart pumping and set for some romance.Baking fish and shellfish in a foil package is one of the easiest ways to prepare a meal, and frees you up to focus on other things while a meal is working away. It melds flavors together, sealing in juiciness; and using heart healthy olive oil, spices, olives, herbs, veggies and sea salt will help keep you and your loved ones healthy.

Mediterranean Fish Baked in a Pouch:

• 4 fish filets of your choosing (each about 8 oz)
• Sea salt (I like fine textured the best)
• 1/4 cup olive oil
• 3/4 cup dry white wine of your choosing

Marinade:

• 1/2 cup of pitted black olives, choose your favorite
• 1 glove of garlic, peeled and smashed with the broad side of a knife, and coarsely chopped
• 1/2 small dried red chili pepper
• 2 Tablespoons fresh basil, chiffonade or chopped
• 3 Tablespoons of Extra Virgin olive oil
• 1 1/2 cups halved cherry tomatoes (or 1/4 cup soaked, drained and chopped sundried tomatoes)
• Juice of 1 lemon
• Sea salt and fresh ground pepper

Pre-heat the oven to 475 faranheit and make the marinade. Put the olives, garlic, chili pepper, herbs, lemon juice and oil into a large bowl. Add the cherry tomatoes and toss.  Season with salt and pepper. Let sit for up to 30 minutes to allow the juices to escape from the tomatoes.

Take a piece of aluminum foil about 15-inches in length and place 1/4 of the tomatoes and some marinade on one side and a filet on top of it. Fold it over and seal that side, then seal one end leaving the other open. Pour into the open end 1 Tablespoon good olive oil and some of the white wine (1/4 of the amount) and seal up the remaining side. Do the same for the other 3 filets.

Bake for about 10-12 minutes and remove from the over. Then let it stand about 4-5 minutes to allow the fish to continue to steam in the bag.

To serve Place each bag on a plate and either have the guest cut open the top of the foil and peel it back, or you can do this prior to serving.

Serves-4

Soba are buckweat noodles found in Asian cuisine. They are great served hot or cold and hold up well to bold flavors and spices!

• 10 ounce package of Soba noodles
• 1/4 teaspoon arrow root powder (can substitute corn starch)
• 4 ounces vegetable stock
• juice of 1 lime
• zest of 1 lime (zest the lime before you juice it!)
• 3 tablespoon rice wine vinegar
• 3 tablespoons organic tamari or soy sauce
• 1 tablespoon grated, fresh ginger root
• 1 clove garlic, minced or smashed well
• 1 tablespoon toasted sesame oil
• 1 tablespoon grape seed oil
• small handful fresh cilantro, chopped
• 1/2 pint fresh shiitake mushrooms, julienne
• 1 small package snow peas, blanched

Cook the noodles in boiling water until tender to the bite. Follow package instructions. Drain and allow to cool to room temperature. Warm the vegetable stock and combine just enough to the arrorroot powder, or cornstarch to make a ‘slurry’. Boil the remainder of the stock and add the slurry, stirring. Heat until thickened, it will coat the back of a spoon lightly when it is done. Remove from the heat.

Add the lime juice, vinegar, soy sauce, ginger, lime zest, and garlic. Whisk in the thickened stock and the toasted sesame oil. Stir in the cilantro.

Heat the grape seed oil in a pan. Add the mushrooms and brown gently and cook out the moisture. Add the snow peas. If using frozen, defrost and blot dry before adding to the pan to avoid splattering hot oil when the water hits the pan! Saute until heated and the snow peas are tender but with a bite.

Toss all the ingredients with the cooked noodles and enjoy!

Serves 4

• 2 cups cooked red lentils, drained
• 1/4 cup diced red pepper
• 1/4 cup diced red onion
• 1/4 cup diced tomato
• 2 naval oranges, supremed (segmented) and diced
• 1 small jalapeno, minced (optional)
• 1 clove garlic, minced or smashed well
• 1 tablespoon extra virgin olive oil
• 1 teaspoon balsamic vinegar
• 1 tablespoon basil chiffonade, or minced
• sea salt and fresh black pepper to taste

Cook the lentils per the package instructions, and drain well. Allow to cool to room temperature. In a large bowl mix all the ingredients well, tossing gently with a wooden spoon. Add the herbs last and season to taste with sea salt and fresh black pepper.

Serves 4

This will serve 10 as Paella is a dish best enjoyed by many. You may reduce the amounts however you like to suit your needs and portions.

You will need:

• 10 chicken legs, skinless
• 2 teaspoons olive oil
• 1 cup diced onion, or one medium to large onion
• 2 teaspoons minced garlic
• 3 1/2 cups assorted bell peppers, diced
• 2 jalapenos seeded, and minced
• 1 1/2 cups white mushrooms, sliced
• 1/4 teaspoon saffron threads
• 2 1/4 cups long-grain rice
• 2 1/2 pints chicken stock
• 20 clams, scrubbed
• 20 mussels, scrubbed, debearded
• 10 shrimp (16/20 count), peeled, deveined
• 10 ounces, fresh or frozen peas

1. Begin by roasting the chicken legs in a 350 degree oven until halfway cooked, about 15 minutes.
2. Heat the oil in a large pot. Add the onion and garlic. Saute until the onions are browned.
3. Add the bell peppers and jalapenos. Cook until tender.
4. Add the,mushrooms and cook until they begin to release their juices.
5. Add the saffron and rice. Saute briefly and add the stock bringing to a simmer. Cover and place in a 350 degree oven for 15 minutes.
6. Add the chicken legs, clams, mussels, shrimp and peas. Cover and continue cooking the paella until the clams and mussels are opened and the chicken legs and rice a re fully cooked. About 10 minutes.
7. Remove when done and keep warm until you are ready to serve.
8. Serve with about a half cup of rice mixture in a large soup plate, and top with 1 chicken leg, 2 clams and 2 mussels and one shrimp.

Season to taste with sea salt and fresh ground pepper.

This stuffing is a breeze to make, and is fully of healthy fiber and anti-oxidants. Alternatively you can substitute walnuts and other grains like bulgar, and buckwheat for the wild rice.

You will need:

• 1 cup water, or stock
• 1/4 cup Wild Rice
• 4 cups whole wheat bread, cubed
• 2 tablespoons olive oil
• 1/2 large onion,chopped
• 2 stalks celery, chopped
• 1 large apple, peeled, cored and chopped
• 1 carrot peeled and chopped
• 2 cups vegetable, or chicken stock (low sodium or homemade)
• 1/2 teaspoon freshly ground pepper
• 1 teaspoon dried thyme, or 1 1/2 fresh thyme
• 2 tablespoons, fresh sage, minced
• 1 teaspoon salt
• 1/4 cup pecans, coarsely chopped

1. In a small saucepan, bring the water to a boil and cook the wild rice in it. Spread the bread cubes on a cookie sheet and dry them in an oven at 250 degrees F for about 30 minutes, or the night before out in a large bowl.

2. Preheat your oven to 400°F In a large pot, or Dutch oven, heat the olive oil and sauté the onion, celery, and carrot over medium heat until all are tender. Add the apples, stock, pepper, herbs, and salt and bring to a simmer. Stir in the cooked wild rice. Take the pot off the heat and stir in the dry bread cubes.

3. Scrape the stuffing into a 2-quart casserole or baking dish and top with the chopped pecans, pressing the mixture down with the back of a spatula. You can cover and refrigerate the stuffing for up to 4 days at this point. Bake, uncovered, for about 20 minutes, until the top is golden brown.

Makes 6 cups, about 6 servings.

This is an easy, tart-sweet, way to add more cranberries to your day. Drink as a breakfast smoothie, or freeze for a simple dessert.

You could alternately use chilled brewed White Tea, or any tea of your liking for an afternoon pick me up.

• 1 cup whole cranberries, frozen.
• 1 cup Organic Apple Cider, or Cold tea of your liking. (I like to use White Tea or Green Tea)
• 2 Tablespoons real Organic Maple Syrup, or Raw Honey

Combine all ingredients in a blender and puree until desired consistency.

You can also add a banana, or juice of your liking.

Serves-1