the beauty of sharing: March 2015

Monday, March 30, 2015

Strawberry-Rhubarb Sauce

Oh how I love Spring time! All of my favorite foods are in season right now. Stop by your local farmers market (check here for locations near you) for super fresh produce.

This sauce takes just 15 minutes to make! I make a big batch and keep some handy for topping on yogurt, waffles and ice cream. Rhubarb has a fresh, tangy taste that pairs excellent with strawberries. I use agave nectar in place of sugar to balance out the tang.

To Make:

I used 7 or 8 stalks of rhubarb and 1 pint of strawberries. Wash. Cut of the ends of the rhubarb (just like celery) then chop into 1 inch pieces taking care not to peel the skin off.

Hull strawberries then slice in half.

Put into large pot with 1 1/2cup of filtered water and 3/4 cup agave nectar.

Bring to a simmer over medium heat, stirring often. Cook for about 10 minutes till rhubarb is soft.

Keep unused portion refridgerated or freeze.

Makes about 2 quarts.

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Health and Nutrition Benefits of Eating Rhubarb (found here)

Wow!

Studies have shown that rhubarb has anti-cancer properties and might help in cutting down the risk of cancer.

Fresh rhubarb stalk is a very good source of dietary fiber and is beneficial for those suffering from indigestion.

Eating a cold piece of rhubarb stalk can help counterbalance stomach acid and thus, restore health.

Regular consumption of fresh rhubarb has been seen to have a positive effect on lowering of blood pressure.

It is believed that regular intake of rhubarb extract can help in diminishing the problem of hot flashes.

Rhubarb has anti-bacterial properties and when applied topically, can inhibit the problem of staphylococcus aureus.

Researches have suggested that rhubarb can prove to be beneficial for those suffering from high cholesterol.

Rhubarb has been found to have anti-oxidant, anti-inflammatory and anti-allergy properties.

Yogurt-Marinated Chicken Kabobs with Mint Quinoa

You are going to love me for this one! It's my new favorite for sure. It is a combination of a couple of different recipes I've found from Cooking Light and Sunset magazine. I altered it a bit using herbs from my garden and a few extra veggies... of corse.

The smoky char flavor that the chicken, onion and peppers get from the grill pair wonderfully with the tangy yogurt-feta sauce. I am in love with garam masala right now! It is a very popular spice used in India in all kinds of dishes. It is a mix of cumin, coriander, cardamom, black peppercorns, cinnamon, whole cloves,nutmeg and saffron. It isn't as pungeant as a curry. The cinnamon, cloves & nutmeg make it very mouth watering, especially as a rub on chicken.

SERVES 6 TIME 45 minutes
Ingredients:

10-12 metal or wooden scewers
2 cups plain fat free yogurt, divided
3 tsp garam masala
1 tsp Madras curry pwdr
2 garlic cloves, minced
2 lbs. boneless, skinless chicken breasts, cut into 1 1/2 inch pieces
2 red bell peppers, cut into 1 inch pieces
1 small yellow onion, cut into 1 inch pieces
1/3 cup crumbled low-fat feta
3 TBSP minced red onion
1 tsp grated lemon zest
2 TBSP chopped mint leaves, divided
1 cup quinoa

Directions:

1. If using wooden scewers, soak them in water for at least 20 minutes so they don't burn on the grill.
Meanwhile, combine 1 cup yogurt, garam masala, curry and garlic in a zip lock bag. Add chicken, seal bag and shake to coat. Let sit at room temp for 20 minutes.
2. In a small bowl, stir together remaining yogurt, feta, onion, lemon zest and 1 TBSP mint. set aside.
3. Bring 2 cups water to boil in a pot. Rinse quinoa very thouroughly in a seive to rinse off the naturally "soapy" coating it has. Bring quinoa to a boil, turn down heat to a simmer and cook covered for 10 minutes stirring occasionally. Remove lid, stir, cook for about another 5 minutes. Cover when done and remove from heat.
4. Prepare grill for medium-high heat. Thread chicken, onion & bell peppers onto scewers. discard marinade. Grill kabobs, turning only once ( it's easier to pick them up with a large tong in the middle, not by the stick.) cook till juiced run clear, 10-15 minutes.
Pile quinoa on platter, sprinkle with mint ( I used parsley too) serve with kabobs and sauce.

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This is a very flavorful, mouthwatering dish! Enjoy!

Friday, March 27, 2015

Bikini Contest Prep // THE PLAN

I started working out with my trainer this week and it's been very challenging. I'm training to enter a fitness bikini contest that is just shy of 15 weeks away- July 5. This post is a brief overview of the training plan so that you can get started too. If you want a bikini body this summer, you need to start working on it now! As the weeks progress, if the plan changes, I'll let you know. I will also break down the exercises into more specific details in future posts.

Jennifer Nicole Lee image via

For now, here's the plan:

TRAINING PLAN (15 WEEKS OUT)

WORKOUTS

Workout 3 days a week with my trainer (1 hour sessions, hitting all body parts in those 3 sessions). The workouts consist of plyometrics- also known as "jump training" based on having your muscles exert maximum force in as short a time as possible. The result is to make you burn calories and fat, seeing body-shaping results sooner as your muscles adapt to more challenging fitness workouts. We have been doing 3 exercises in quick succession (12-20 reps) followed by a 2-minute rest. We've been doing 4 rounds of this, so 12 different exercises in all. This kind of workout really gets your heart pumping and I'm gasping for breath by the end of each set. But not so much so that I'm getting light headed or going to pass out. My trainer said in 3 weeks, my conditioning will be greatly improved and these first workouts will seem easy. I'm trying to remember the specific exercises so I can write about them in more detail later.

CARDIO

I do 4- 30 minute cardio sessions per week on my own. I usually do the treadmill (sprints - 30 seconds on and 30 seconds off at a 8.0 mph or walk at an incline of 21 at 2.1 - 2.5 speed without holding on.) Or I get on the stair master and alternate between 60-80.

ABS

I do an ab routine right before cardio 4 times a week.

VITAMINS & SUPPLEMENTS

I take all the same vitamins and supplements I posted about with the addition of glutamine (for muscle recovery). I haven't bought the glutamine yet, but will soon.

MEALS

I haven't had to change my eating at all since I've been on a solid meal plan for the last 7 weeks. My trainer said that we're going to see how I do with the exercise and cardio first, without changing my diet. Then, we'll add more cardio and/or adjust my diet as necessary.

Here's what my meals look like now:

7:00 a.m. Protein pancake (1/2 cup oatmeal w/ 4-5 egg whites w/ 1 tblsp natural peanut butter and 1 tblsp sugar free syrup. Coffee with vanilla caramel creamer.

9:30 a.m. Lean protein (appx. 4 oz), 1 cup veggies, 1/3 cup brown rice

12:00 p.m. Protein shake

3:00 p.m. Lean protein (appx. 4 oz), 1 cup veggies, 1/3 cup brown rice

6:00 p.m. Lean protein (appx. 4 oz), 1 cup veggies

8:30 p.m. Greek yogurt

This is a general guideline. I still use condiments and seasonings. Snacks include cashew, apple or celery with natural peanut butter.

(My meals vary week to week, right now I'm eating my Tex Mex but have added brown rice and bell peppers and I also steamed asparagus to eat on the side).

BIKINI CONTEST GOAL FAT PERCENTAGE = 8-12%

Whoa! That's really low, right?! My trainer explained that the goal of our training plan is to decrease body fat while increasing muscle mass. He understands that the "bikini" girls are not supposed to be huge, just fit/athletic-looking with visible abs. He commented that most people come to him in less good shape than I'm already in, but there is still a lot of work to do.

I really like his approach though because he advises that the process should be enjoyable and I shouldn't feel miserable or like I'm dying. He's careful to let me take a break when we're working out when he sees that I need it, but he's still super challenging. I can tell you I wouldn't workout this hard with plyometrics if I didn't have a trainer. I do enjoy (for the most part) my meals and eating healthy. Like most people, I have a lot of stresses in my life. My dad is sick (but healed in Jesus' name), my mom is worried sick, my brother is going through stuff and life can be hard in general. God, the power of prayer, keeping tight with my family, and working out HARD are my stress relievers. I am thankful that God made me capable of exercise, that I have the physical ability to do it.

We will measure my body fat on Friday, so we'll see where I am now. I am so curious to see what my body will look like as we continue.

________________

Quinoa Spring Pilaf

Fresh, raw Spring veggies are tossed with rainbow quinoa for this quick and tangy

citrus infused pilaf.

It's beautiful and breezy here in Phoenix and totally tank top and flip flop weather! Hooray! Time to get a plan in action to take advantage of every minute of this 80 degree weather in the Valley of the Sun before triple digit scorching weather is here and it's our turn to be locked up inside. Instead of being freezed in, we will be rubbing ice cubes on our necks, faces pressed close to a rotating fan.

Step 1. Get a pedicure and buy three new pairs of cute flip flops and two new pairs of sexy sandals (yes there's a difference).

Step 2. Purchase a new pair of Rock Star shades and sit by the pool to put some color back on your fish belly white arms and legs!

Step 3. Attend as many Spring training baseball games as possible while sporting your new semi-tanned bod.

{note to self: try not to gain 5 lbs this year eating Brats and drinking beer at aforementioned baseball games}

Step 4. Start making fresh, raw whenever possible meals using all of your favorite Spring veggies that are back in season!

Step 5. Try not to cry when swim suit shopping this year. We are going to eat healthier, exercise more and be even sexier bitches than we are right now!

Step 6. Go hiking every day before it reaches 115 degrees, lift weights, feel awesome!

I will in all honesty be eating this salad several times a week. I'm not one for eating the same thing over and over seeing as that I love trying new foods in new combinations but this one, this one's a keeper! Nothing beats simple + healthy + delicious.

recipe adapted from alexandra cooks

TIME 20 MINUTES SERVES 4

Ingredients

1 cup rainbow quinoa

1 cup **fresh fava beans (if not in season use frozen lima beans)

1 cup walnuts, chopped

4 to 5 scallions or spring onions, rinsed, trimmed and finely sliced
8 to 10 radishes, thinly sliced
kosher salt and pepper to taste
2 lemons, juiced
1/3 cup extra-virgin olive oil (or walnut oil)

Bring 2 1/2 cups of water to a boil. Meanwhile, place quinoa in a fine-meshed sieve and rinse thoroughly under cold water to remove the naturally "soapy film". Add quinoa and fresh fava beans, lower heat and simmer for 12-15 minutes until water is just absorbed. Remove from heat. Place in a large bowl to cool.

Season with salt and pepper to taste. Add the walnuts, scallions, radishes, olive oil and lemon juice to the bowl. Toss to combine. If you prefer it a bit tangier like I do, add a tablespoon of champagne vinegar or more lemon.

**I personally do not eat soy beans because they are a GMO (genetically modified organism) which some studies have shown to cause several health risks and complications, for me personally, they caused me to have pre-menopausal symptoms. Since genetic engineering means modifications of genes, and genes are the blueprint for making proteins, GE foods tend to make proteins not naturally found in their chemical structure. Many adverse reactions to food involve immune system response to proteins, and it would be logical to expect more of these adverse reactions in the case of GE foods.

sources

World's Healthiest Foods

Thursday, March 26, 2015

Extra Lean Ground Turkey Fried Rice

Oh my goodness friends! I made a meal that I'm in love with and couldn't wait to share it with you. Last week I posted about my pre-made extra lean ground turkey meals. I ended up adding 1/3 cup of steamed brown rice to get some carbs in and then, to change it up, I decided to make it Asian and fry up an egg and onion in a tiny bit of peanut oil (a "good" fat) and then added in the pre-made meal. It is so good!

Here is a pic of the pre-made meals (before I added the steamed brown rice).

To make the meals:

Extra lean ground turkey (I buy 99% lean) - brown it with mushrooms, chopped onion, garlic, about 2 tablespoons of worchestershire sauce, low sodium soy sauce, and Dijon mustard

Steamed chopped veggies (I used zucchini, squash, and carrot)

Steamed brown rice

In each meal is about 3/4 cup of the meat, 3/4 cup to 1 cup veggies, 1/3 cup of rice.

To make the fried rice version:

Fry up some eggs in a tablespoon of peanut oil along with chopped onion (scallions would be perfect but I didn't have any). On medium-high heat, add in the rice, turkey mixture, and veggies. Let the rice get "fried" and keep stirring until it's all heated through.

For one meal, I added one or two eggs- this was for two meals.

Let me know if you try it!

____________________

Bikini Contest Prep Update: So far I've met with my trainer once and we train again tomorrow (where he'll measure my body composition and give me a meal plan). I'll be sharing those details with you soon!

Workout Binder (Workouts Post 12-Week Program)

Now that I've completed the Jamie Eason 12-Week Training Program, I needed to figure out what to do next. The last couple of weeks I slacked off on my workouts, so time to get back to it! I want to continue the strength training (especially on my legs/glutes) and picked a few of my favorite workouts from the Jamie Eason program and will continue to do those to build muscle. I think they are all from Week 7 of the program. I'm also looking forward to trying the spin classes at my gym, and now that the weather is warming up here, I'm going to start jogging outside again.

I went ahead and printed the workouts (Arms, Back, Shoulders, and two Leg workouts), wrote in the weight I typically lift for easy reference, them laminated them so I can use them while I work out. I could commit them to memory, but this is easy and mindless so I don't have to think about what comes next.

I have printed out all of the workouts from the 12-week program and keep them in a binder, along with my measurements so I can track my progress. The binder is just an inexpensive 1-inch white three-ring binder with a plastic cover, so I inserted something to motivate me on the front.

I love the shot of this strong woman climber and the quote that accompanies it.

And on the back, I included a shot of a muscular and feminine physique I admire. That booty- dang!

Those pages are from Oxygen magazine. The binder lives in my workout bag along with my mini i-Pod, workout gloves, and water bottle.

How do you keep track of your workouts?

* * * * *

spin class

running

South Western Chickpea Burgers on Portobellos with Creamy Adobe Sauce

A spicy twist to chickpea burgers. These aren't for sissy's. Sweet, spicy and smokey Chipotle peppers in Adobe sauce give these some serious personality

Let me just start by saying that this was the best meal I have ever had. Do I say that a lot? Well, this time I mean it. I've had chickpea burgers and falafel several times in the past and I love them. Usually however, it's all about the toppings or garnishes since chickpea burgers/falafel are very mild and usually slightly dry in texture. Like in Greek falafel pitas, the cucumber, tomatoes and tahini sauce are what makes them so yummy IMHO. Well, I suppose that the garnishes in this dish are exceptionally amazing but the burgers themselves were so flavorful and perfect I have been up the last several nights in anticipation of sharing them with you.

I hope someone out there actually tries these babies and loves them as much as we did. Let me know! Mamma knows South West flavors!

I have to admit that the portobello mushrooms and adobe sauce were what made this completely over the top fantastic for me. If you don't like mushrooms *sighhh then of course you could use a whole grain bun or pita, or just wrap it in lettuce and stuff it with veggies. If you've never had Chipotle peppers in Adobe sauce, now's your chance! They are super spicy and smokey and freaking amazing! Just don't dip your finger into the sauce like I did and stick it in your mouth, Ouch! I thought I was going to start throwing flames from my throat! I couldn't help it, they smell so dang good.

First, using home made bread crumbs is mucho importante. The boxed variety are old and dry and tasteless.
It's so simple to make your own. Just leave a few pieces of your favorite bread out on the counter for a few hours or overnight. Throw into your food processor and pulse a few times. I make a small batch and keep it in a mason jar in my freezer. If your making just enough for a recipe, you could always use your coffee grinder for quick bread crumbs.

I have to tell you, I know everyone says you can't use a blender as a food processor, but my Ninja blender kicks butt! I use it for everything. It has 3 blades so foods are always blended super smooth and perfect consistency. Also, it has 3 speeds and a pulse button for stuff like bread crumbs, nuts and dried fruit. Just thought I'd get the word out in case your in the neighborhood for a new blender.

Oh sweet smokey Chipotle Peppers in Adobe sauce, how I love you so.

Mix with sour cream to cool them off.

Chipotle peppers are actually smoked jalapeno peppers. Adobe sauce typically is
a tomato puree, paprika, salt, onions, oil, vinegar, garlic, bay leaves and oregano.
Not for sissy's! These babies pack a punch. I L.O.V.E. them.
Mix with sour cream to cool them off.

Mix 2-14oz. cans of Garbanzo Beans (chick peas), 1-4 oz. can diced green chiles, small handful of chopped cilantro or parsley, 1 Organic, Free-Range egg, 1 cup bread crumbs, 1 tablespoon lime juice, 1/4 teaspoon salt in a bowl. Mix with a spoon to combine. Add more bread crumbs if needed.

Heat a grill pan over medium high heat. Spray lightly with oil. Form small patties with your hand and place on pan. Let me tell you a little trick I've learned. Don't smash the patties while they are like this-soft side up. Wait until you flip them, then lightly press with a spatula. These 'burgers' are moist and will stick to your spatula and fall apart if you try to press them before they've been flipped. Also, when flipping them over, go against the grill 'bumps'. They flip much easier this way. Sensitive little guys aren't they?

Using a grill pan makes these cook up much better I think. It allows the moisture to escape a little
so they don't fall apart and finish crisp with pretty grill lines. ;)

Serve on a grilled Portobello mushroom if you please and garnish with avocado, lettuce, green onion and of course Chipotle Peppers in Adobe Sauce blended with sour cream.

Don't like the heat? Got kids?
These burgers are just as good on a whole grain bun with fork smashed Avacado.

Yeilds 10-12 Patties TIME 20 MINUTES

You Will Need:
For the Burgers:

2- 14 oz. cans garbanzo beans (chick peas), drained
1- 4 oz. can diced green chiles
1 cup home made bread crumbs plus more if needed
1 Organic, Free-Range egg
1 small handful cilantro or parsley, chopped
1 tablespoon lime juice
1/4 teaspoon salt
If your not going to use Chipotle peppers, add 1 teaspoon chile powder + 1 teaspoon cumin

Garnishes:

Portobello Mushroom caps, wipe clean with wet towell
Avacado, sliced or smashed
Green Onions, sliced
sour cream
6 oz. can of Chipotle peppers in adobe sauce, blended with 1 cup of light sour cream

Putting them together:

In a food processor or blender, combine chick peas, 1/2 of the green chiles, lime juice, cilantro, salt and spices if using. Pulse just a few times till blended but not pureed. You want them slightly chunky.
Transfer to a bowl and add egg and bread crumbs. Mix with a spoon till combined.

Heat a grill pan over medium-high heat. Spray lightly with oil. Brush a little bit of oil over both sides of Portobello and ssprinkle with salt. Grill for 3-4 minutes on each side. Remove from pan and set aside.

Meanwhile, put Chipotle peppers and 1 cup sour cream into blender. Blend until smooth. Transfer to a small bowl.

Using your hands, make small patties with the bean mixture and place them on the pan. Let cook for 4 minutes until browned. Using a spatula and going against the grill bumps, gently flip them over. Cook another 3-4 minutes. Remove from heat and place on mushroom or bun. Top with garnishes and sauce.

Huevos Rancheros el Fresco {recipe makeover} #giveaway

My very inquisitive 8 year old son just asked me if I knew who "Texel's" {pet guinea pig} parents were. In true mom of the year form I immediately replied, "Not exactly but I'm guessing maybe a Zebra and a Goldfish." To which 'J' gives me an 'Are you crazy' look. So, of course I guessed again. "Maybe a goat and a butterfly?" 'J' spins on his heels, shaking his head and head out of the room. So I have to yell after him, "I got it! His parents must have been a monkey and an alligator!" My 7 year old 'N' who has been sitting at the table shaking his head "You're weird." 'J' from the end of the hallway, "It's all true, you are!"

I'm o.k. with that. Some might call it 'weird', but I prefer calling it, thinking outside the box. If you will.

Which is what I did when recreating one of my longest standing favorite meals into a healthier one. Wether it be brunch or dinner, Huevos Rancheros hits the spot every time. Every. Time. In fact, we either have Huevoes Rancheros or Crepes aka 'Skinny Pancakes' every Christmas morning as a tradition. Once or twice a year as a special treat I make these for no special reason whatsoever. Like tonight.

As you might know, if you actually follow along here at Simply Healthy Family, I am a (grandfathered in) Native Arizonan. I grew up with beans and home made tortillas, chile verde and spicy foods galore at the dinner table. My mom used to carry a small bottle of home ground chile/cayenne powder with her at all times to sprinkle on her foods when we ate out. Spagetti, cottage cheese, peanut butter, nothing was safe from a hot kick in the ass.

El Pato, has long been one of my 'go to' chile sauces. I always use it for huevos rancheros and it the the very secret undercover ingredient to my famous shredded chicken tacos. It's how I finagled my husband into marrying me! Shhhhh, our little secret.

As a matter of fact, now that I think of it El Pato may have been the reason why I started this blog. Again, my signature dish to this day (still not on this blog ;) is my shredded chicken tacos. I was asked over and over again by friends, cousins, sisters and my own mom to send them the recipe. As I grew tired of typing the recipe over and over again I decided to start a blog to organize and save my favorite recipes. Aaaaaand here I am today. This has been a place to share my love for healthy, quality foods and also a journal of sorts.

Thank you for listening. My children are being moderately hateful to each other right now so I think I need to wrap this up.. for the sake of the children. The lambs.

These cute little cast iron skillets were perfect for serving individual Huevos Rancheros. They are very sturdy for their size and the craftsmanship was lovely. They come pre-seasoned and are perfect for those of you who love the taste of cast iron cooked foods that can not be replicated but don't need a full size pan to do the job.

Want a duo? How about one of these square griddles plus a nice oval one for Au Gratins?

Enter to win below!

Repeat afar me: I will not use canned beans in this recipe. Slow cooked beans in chile powder, cumin, salt, onions and garlic are a must. Period. The end.

Using a spoon, make a little dent in the beans to cradle the egg.

More queso, of course. While we all like the ooey, gooey-ness of shredded cheese incorporated into the beans and chiles, a good crumbly queso fresco is essential, Essential to topping off an authentic Mexican meal. I like Oaxaca, and Queso Fresca.

Instead of tortillas, I prefer to get my crunch factor from purple cabbage. Contary to popular belief, purple cabbage is actually sweet and pairs perfectly with spicy foods like huevos rancheros. Don't even get me started on it's nutritional content!

Ingredients

2 medium sized poblano peppers (they are mild)
1 cup slow cooked pinto beans in:
1 tablespoon chile powder
1/2 tablespoon cumin
1 teaspoon salt

1/4 cup diced white onions
1/2 cup shredded Jack cheese
4 eggs; Organic, free range of course
El Pato salsa de chile fresca, to taste

garnishes:
shredded purple cabbage
chopped cilantro
crumbly queso fresca
sliced avocado

Pre heat oven to 450F

Slice poblano's in half, length wise, remove veins and seeds, discard
Place poblano's in cast iron skillet, open side up and roast for 10-15 minutes.
Remove from oven. Spoon cooked beans into poblano peppers and drizzle El Pato over beans. Sprinkle onions on beans. Top with jack cheese. Using a spoon make a small indent into beans and carefully crack eggs into hole.

Bake at 450F for 12-15 minutes. DO NOT overcook or eggs will be leathery. Eggs may look undone but 12 minutes is plenty time to cook them through.

Remove from oven. Garnish. Enjoy.

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Chardonnay Poached Salmon with Fennel and Orange - In the Crockpot!

I just wanted to make sure that this recipe was front and center. It may have been over looked in my last post since the title suggested a post about wine and the fact that I was a Mad House Wife {in a cute and love able way}.

I am still dreaming about this recipe. It was perfect in every way.
It was very simple and fuss free with only a few ingredients and prep work.
It was the most delicious salmon I've ever had in my life, and that's a lot.
The kids ate every bite of their second helpings and happily scooped up the salmon and veggies into their endive lettuce cups. I was thrilled that they were devouring healthy endive and loving it.
Lastly, using a crock pot was genius (I'm not tooting my own horn, I saw the method in Taste of Home magazine). It literally ensures a perfectly cooked and moist salmon.

So here is the recipe. Front and center. Please give it a try, I know you'll love it too.

You can serve the salmon like this for a pretty Hors d'oeuvers or fun, healthy and kid friendly finger foods

or, simply serve the fish over some cous cous.

Cous Cous with cinnamon, curry and currants

You Will Need:

2 lbs. *wild salmon fillet, skinned.
1 cup fresh orange juice
2 cups chardonnay (I used Mad Housewife)
1 bulb fennel, sliced
1 small red onion, sliced
1 tablespoon capers
1 teaspoon French grey sea salt

Garnishes:
Endive lettuce cups
1 Orange thinly sliced
Fennel fronds

Putting it all together:

Fold a 36 inch piece of aluminum foil lengthwise to a width slightly larger than the salmon fillet. Place foil in a 4-6 qt. slow cooker with foil ends hanging over the handles.

Combine orange juice, Chardonnay, fennel, onion, capers and salt in the slow cooker. Place salmon on top. Cover and cook on high heat setting for 45-60 minutes.

Test salmon for doneness at 45 minutes by using a fork to gently pull at salmon. When it easily flakes it is done. Test every 5 minutes after 45 min until done.

When salmon is done, remove it from the slow cooker by carefully lifting the ends of the foil and placing it on a platter. Using a fork, scoop into endive cups, crackers or on top of cous cous. Dollop with a bit of Caper Creme Sauce, recipe to follow.

Caper Creme Sauce:

1/2 cup heavy cream

2 tablespoons sour cream

2 tablespoons orange juice
2 tablespoons red onion, diced
1 tablespoon capers

Tabasco or Hot sauce if you please

Whip cream with sour cream and orange juice until soft peaks form, about 3 minutes. Gently fold in capers and onion, season with hot sauce if you like.