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Serves 4

Blackened Seasoning

1/2 Tablespoon Paprika 

1 Teaspoon Cayenne Pepper 

1/2 Teaspoon Oregano

1/8 Teaspoon Dried Thyme

1/2 Teaspoon Granulated Garlic 

1/2 Teaspoon Granulated Onion 

1/4 Teaspoon Sugar 


3 cups of Water

1 tsp Salt

1 cup Polenta 

-Boil Water add salt, Mix in grits, stirring occasionally. Turn heat to low and simmer for 30 minutes. 

1/4 cup - Heavy Cream

1 tablespoon- Smoked Gouda Cheese, Shredded 


1.5 lbs Catfish Fillets 

Peach Salsa

1 Ripe Peach, Pitted, Diced

1/4 Red Onion, Small Diced

1 Teaspoon, Fresh Cilantro, Chopped 

1/4 Red Pepper, Diced 

1/2 Lime, freshly squeezed 

Salt and Pepper to taste 

Collard and Kale Greens

Fresh Collard Greens, Julienned, Pre-rinsed (2 handfuls)

Fresh Kale, Roughly Chopped, Pre-rinsed (2 handfuls) 

1/2 Red Onion, Cut into Thin Strips 

1 teaspoon, Fresh Garlic, Chopped Fine 


Preheat oven to 350

Polenta- Bring salted water to a boil, add grits, stirring until there is a creamy consistency. Cover pot and simmer for 30 minutes. Add heavy cream and cheese, stirring with a whisk. Taste to desired liking. Add a pinch of salt and pepper if needed. 

Catfish- Coat with blackened seasoning. Heat a non-stick skillet to medium high. Once the pan is hot, add about a tablespoon of oil (Avocado or Canola should work). Sear for one minute on each side. Finish in the oven for 15-20 minutes or until the internal temperature is at 145 degrees. 

Greens- Heat a non-stick pan to medium-high. Once hot, add onions and saute until caramelized. Add Greens and saute until wilted. Season with salt and pepper. Taste to desired liking. 

Peach Salsa- Combine diced peaches, cilantro, onion, pepper, and squeeze fresh lime. Taste first and add salt and pepper if needed. 

Chef Tip: If peaches lack desired sweetness, add 1/8 teaspoon of agave. 



Serves 4

Ingredients for Black Eyed Peas 

1 can, black eyed peas, drained, rinsed

1/4 red bell pepper, diced 

1/4 red onion, diced 

1 teaspoon fresh garlic, chopped fine 

1/4 cup, low sodium chicken broth

1 teaspoon, apple cider vinegar 

Salt and Pepper to taste 

Ingredients for Collard Greens

12 oz Collards, cut into thin strips

1/2 red onion, diced

2 teaspoons, fresh garlic, chopped fine

1 tablespoon, apple cider vinegar

1 teaspoon, red pepper flakes

1 teaspoon, honey or agave 

Salt and Pepper to taste 

Ingredients for Sweet Potatoes

2 large sweet potatoes, medium diced 

Sweet Potato Seasoning

1 teaspoon, cinnamon

1/4 teaspoon, salt

1/8 teaspoon, nutmeg

1/2 teaspoon, vanilla 


1) Cut sweet potatoes into medium diced pieces, mix with seasoning and 1/2 tablespoon of olive oil. Place a single layer on a flat baking sheet pan. Place in oven at 350 degrees and roast for 25 minutes, or until soft and tender. Add more seasoning if necessary.  

2) In a non-stick pot heated at medium-high, coat with olive oil and  saute onions and garlic.

Add greens and saute until they wilt. season with pepper flakes, vinegar, salt and pepper, and honey/agave. Taste to your liking. Cook down at low heat for 15-20 minutes or until tender.

3) In a saute pan heated at medium, coat with olive oil and saute onions, peppers, and garlic until soft and tender. Add peas and mix well, stirring for a minute. Season with salt and pepper, vinegar, and chicken broth. Cover pan and simmer for 15-20 minutes. Taste and season more if desired. 




8 oz Lo Mein Noodles
1 Tablespoon of Olive Oil
2 cloves garlic, minced
1 red bell pepper, julienne sliced
1 carrot, julienne sliced
1/2 cup snow peas
3 cups, baby spinach
1/2 sweet onion (small diced)
1/4 lbs. jumbo shrimp
Asian Seasoning (for Salmon)
Small bunch of chives (chopped fine)
Salmon filet (enough for 4 people)

Sauce (for Lo Mein)
2 tablespoons low sodium soy sauce/ add more if necessary
1 tablespoon sesame oil
1 /2 tea spoon ground ginger
1/2 tea spoon crushed chili flakes
1/2 cup honey
1/4 cup lemon juice

Marinade/Sauce (for Shrimp)
1 teaspoon minced garlic
1 teaspoon asian seasoning
1/2 tablespoons Teriyaki Sauce
1/2 cup honey- Whisk Sauce and Honey together in small bowl
1 fresh lemon

Instructions (for Salmon)
Preheat a large nonstick skillet on medium heat for 3 minutes
Coat seasoned salmon with olive oil, place in skillet and increase heat to high. Sear salmon on each side for 1 minute and put in oven (350 degrees) for 10 minutes

Instructions (Lo Mein Sauce)
In a small bowl whisk soy sauce, honey, sesame oil, and ginger- set aside

Instructions for (Lo Mein)
In a large pot, cook lo mein in salted boiling water according to package instructions, drain well.
Heat olive oil in skillet or wok in medium high heat
Add onions, carrots, peppers, garlic. Stir together (saute') frequently until soft and tender 2-3 minutes. Add snow peas and spinach, stir together for 2-3 minutes. Stir in lo mein noodles and sauce, toss gently to combine.

Instructions (Shrimp)
Preheat a medium nonstick skillet for 2 minutes
Add shrimp and stir/turn until cooked on both sides
Add teriyaki/honey mix until it reduces with shrimp. Squeeze juice from lemon and stir well

Plate up
On a white plate, place lo mein and salmon filet on top. Gently place shrimp on top of salmon and drizzle sauce on plate. Sprinkle chives around for garnish. ~



Serves 4-6

Yield 3-5 Servings 

Prep time: 15 minutes 

Cooking time: 20 minutes 



6 oz salmon filets (skinless and boneless) 

5 tablespoons blackened seasoning (season on salmon)   

1 tablespoon, olive oil 


½ box of fettuccine pasta 

(Alfredo Sauce) 

1 tablespoon, olive oil

½ yellow onion, diced

6 garlic cloves, peeled and chopped fine

1 pint, heavy cream

½ cup, chicken stock 

½ cup, grated parmesan 

1 tablespoon, all purpose flour

salt and pepper, to taste

half lemon, freshly squeezed 


1 ½ cups fresh baby spinach 

¼ cup, fresh parsley, chopped fine  

(Cooking Tools Needed)

Spatula (to turn fish), Whisk, Tongs

Cooking Directions 


  1. Add pasta to boiling salted water, stirring occasionally for 7-10 minutes. Cook the pasta “al dente”, which means it’s tender but still has some firmness. Drain pasta and run with cold water until cooled off. Add to a bowl, drizzling olive oil for seperation. Set aside. 

Alfredo Sauce-

  1. Heat a pot or large non-stick saucepan at medium/high.

  2.  Once it’s hot, add olive oil then onions. Stir continuously until onions start to “caramelize” or brown. Add garlic and continue to stir

  3. Add heavy cream and chicken stock and bring to a boil. 

  4. Turn heat down to medium and add parmesan, whisking all ingredients

  5. Continue to whisk and add flour, now simmering at low heat 

  6. Mix in spinach, stirring with a pair of tongs 

  7. Taste sauce and season with salt and pepper to your preference. Squeeze fresh lemon for added flavor. Turn off heat, leave sauce covered. 


  1. Heat a large heavy-bottomed pan or cast iron skillet over medium heat, and add the oil. If the oil begins to smoke, shut the heat off under the pan. Add the salmon, one at a time, in a single layer into the pan.

  2. Turn the heat back on under the pan and cook for 2 to 3 minutes. Use a spatula to turn the salmon to the other side. 

  3. Cook the salmon over medium heat, until the flesh becomes crispy, about 5 to 6 minutes. When the salmon flakes with a fork, it's ready, with the internal temperature at 145 degrees. 

Plating- On a nice, white plate, using the tongs, carefully place your pasta as the base. Add your salmon on top and garnish with parsley and grated parmesan.

Chef/Nutrition Tip: Feel free to add more vegetables to your pasta like peppers, broccoli, etc. 




Dressing: 1/4 cup xtra virgin olive oil, tablespoon dijon mustard, 2 teaspoon fresh chopped garlic, 2 tablespoons fresh lemon juice, 1/2 tablespoon honey or agave, salt & pepper to taste

Salad: 2 cups multicolored grape tomatoes, 2 cups cubed watermelon, 1/2 cucumber sliced, 1/4 cup thinly sliced red onion rings, 1/4 cup crumbled feta cheese, fresh chopped parsley for garnishing (optional) 

1. Whisk oil, mustard, garlic, lemon juice, honey, salt & pepper in small bowl until well blended

2. Arrange tomatoes, watermelon, onions, cucumbers on a plate. Sprinkle with feta cheese, drizzle with dressing, and garnish with parsley. 

Chef tip: for more flavor,  marinate your fruits/vegetables in the dressing for 10 minutes and enjoy!

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