July 15, 2024


The food dudes

Healthy cooking from new book, ‘Cook Smart, Eat Well’


Author Jennifer Welper is the Wellness Executive Chef at Mayo Clinic in Rochester.

ROCHESTER, Minn. — Nutritious food items doesn’t have to be tasteless or bland, and a new e book is complete of recipes to confirm it.

It truly is identified as “Prepare dinner Good, Consume Effectively.”

Creator Jennifer Welper is the Wellness Executive Chef at Mayo Clinic in Rochester and she joined KARE 11 Saturday to prepare dinner and share delicious recipes.


Grilled vegetable kebabs

Wooden skewers, zucchini, pink bell pepper, yellow bell pepper, cherry tomatoes, cremini mushrooms, red onion, garlic, fresh new rosemary, refreshing thyme

1 medium zucchini, sliced into circles ½ crimson bell pepper, slice into chunks ½ yellow bell pepper, lower into chunks 1 pint cherry tomatoes 10 cremini mushrooms, halved or quartered 1 purple onion, reduce into chunks 4 cloves garlic, minced 1 tablespoon minced new rosemary 1 tablespoon minced refreshing thyme 2 tablespoons olive oil ½ teaspoon kosher salt ¼ teaspoon ground pepper

Soak 6 wooden skewers in drinking water for at the very least 30 minutes even though you clean and prepare the greens. Preheat a grill to medium-high warmth, or use a grill pan that can accommodate the entire length of the skewers. Location all greens in a massive bowl. Increase the garlic, clean herbs, olive oil, salt and pepper. Toss until evenly coated. Skewer the greens and spot on the grill (or grill pan). Switch every single 2 minutes right until fully cooked, totaling about 5-8 minutes. You can also partly cook the skewers on the grill, offering them excellent grill marks and taste, and complete them afterwards in a superior-temperature oven. Serve with your most loved lean protein or total-grain entree. 


Blackened fish tacos 

Mahi-mahi, flour tortillas, avocado, feta cheese, fresh pineapple, crimson bell pepper, jalapeno, clean cilantro, red onion 

Paprika, thyme, onion powder, garlic powder, sugar, salt, pepper, cayenne pepper, oregano, cumin, honey, cooking spray 

If mahi-mahi isn’t readily available, you can make these tacos with any other whitefish, such as cod or halibut, or even shrimp. 

4 (3-ounce) mahi-mahi fillets, or more substantial fillets minimize into 3-ounce servings 1 tablespoon blackening spice (see down below) 4 flour tortillas, warmed 1 cup roasted red pepper pineapple salsa (see underneath) ½ avocado, chopped ¼ cup feta crumbled cheese 

BLACKENING SPICE | 16 SERVINGS 2 teaspoons paprika 1 teaspoon ground dried thyme 2 teaspoons onion powder 2 teaspoons garlic powder 1 tablespoon sugar 2 teaspoons salt 1 teaspoon ground black pepper ½ teaspoon cayenne pepper 1 teaspoon dried oregano ½ teaspoon ground cumin 

ROASTED Crimson PEPPER PINEAPPLE SALSA | 6 SERVINGS 1 cup cored and cubed fresh pineapple ½ cup roasted and chopped red bell pepper 1 jalapeno, seeded and diced ¼ cup chopped new cilantro ¼ cup chopped purple onion ¼ teaspoon salt 2 teaspoons honey

BLACKENING SPICE Blend dry elements collectively in compact bowl. Retailer remaining spice in an air-tight container. 

ROASTED Purple PEPPER PINEAPPLE SALSA Blend all elements in a medium bowl. Deal with and refrigerate till ready to serve. 

TACOS Preheat the grill. Rub mahi-mahi with blackening spices for at minimum 4-5 minutes. Frivolously coat with cooking spray on each aspect of fish fillets. 

Grill fish for 3-4 minutes a side, based on size of fillet, right until you reach an inside temperature of 140 F. 

To assemble tacos, location a heat tortilla on a plate. Best with 1 ½ ounces fish, ¼ cup roasted pink pepper pineapple salsa, ¼ of the chopped avocado, and 1 tablespoon feta cheese.

Enjoy the most recent protection from KARE11 Saturday in our YouTube playlist:



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