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Brandon O'Dell demonstrating recipe on FOX 4 in the Morning | Friend That Cooks Blog

FOX 4 in the Morning had me on today to talk to them about the upcoming Food Allergy and Anaphylaxis Network Walk for Food Allergy Awareness. It’s an event to raise money for food allergy awareness and it’s being held at Theatre in the Park at Shawnee Mission Park this Saturday, September 9, 2012. They’ll have great prizes including a free week of meal prep from Friend That Cooks, a Royals prize pack and Sporting KC tickets. They’ll also have a mobile video game truck, human hamster ball, a bounce house and several vendors specializing in food allergy related products and services.

Here is the recipe I demonstrated. It is gluten, nut, legume, dairy, egg and shellfish free, low sodium, low sugar and delicious:

Black quinoa, cucumber and fresh basil salad

Play the video to get the recipe, or find it typed out in a post from yesterday.
Play black quinoa salad recipe video

Friend That Cooks offers weekly meal prep for families with busy schedules, food allergies and dietary restrictions. We send a talented personal chef to your home once per week to shop, cook, clean up and stock your refrigerator with delicious, scratch made foods to last the entire week. Learn more at www.friendthatcooks.com.

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Almond spice chicken salad ¦ Friend That Cooks blog

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Almond spice chicken salad ¦ Friend That Cooks blog

Roasted chicken tossed with red grapes, celery, green onion, almond slivers, cinnamon, nutmeg, clove, lemon juice and mayo. It’s stuffed in a sweet, ripe tomato and served on mixed greens. To go on the greens, I made a fresh strawberry vinaigrette. Healthy meals for busy families, food allergies and dietary restrictions with Weekly Meal Prep from personal chefs in Kansas City and Wichita from www.friendthatcooks.com

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Spanish cous cous and shrimp ¦ Friend That Cooks blog

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Spanish cous cous and shrimp ¦ Friend That Cooks blog

Spanish cous cous risotto with fresh tomatoes. Served with sauteed Chile rubbed shrimp, black beans and corn off the cob. Healthy and delicious meals for the family with Weekly Meal Prep from personal chefs in Kansas City and Wichita at www.friendthatcooks.com cooking service.

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Yellow tomato marguerite pizza ¦ Friend That Cooks blog

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Yellow tomato marguerite pizza ¦ Friend That Cooks blog

Cold fermented pizza crust with scratch made tomato sauce, fresh mozzarella, sweet gold tomatoes, fresh basil, and baby portabello mushrooms. I’m searching for a new pizza stone tomorrow. This pizza was so delicious it cracked my stone! Cooking lesson parties in your Kansas City or Wichita home from personal chefs at www.friendthatcooks.com cooking service.

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Broiled cod with fresh dill ¦ Friend That Cooks blog

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Broiled cod with fresh dill ¦ Friend That Cooks blog

Oven broiled cod topped with kosher salt, cracked pepper, lemon slices and fresh dill. It’s fired under the broiler on high for 6 minutes. I served the cod with summer celebration salad. Search our blog for a recipe.

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Cod with dill

Healthy meals with Weekly Meal Prep from personal chefs in Kansas City and Wichita from www.friendthatcooks.com cooking service.

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Cod and Celebration salad
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Marinating technique and recipe ¦ Friend That Cooks blog

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marinated tri tip sirloin

Here’s how I prefer to marinate meat when I’m cooking for busy families, food allergies and dietary restrictions. I use freezer bags. This allows me to use less marinade, less seasoning and get better coverage of the meat. Marinades that have too much liquid to meat dillute the herbs and spices used in them. Not to mention, they need more salt which could raise the sodium content.

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tri tip marinating

For this marinade, I used 2.5 lbs of sirloin tri-tip with .25 oz chopped fresh rosemary, a little ground thyme, onion powder, salt and ground pepper. The liquid was two parts Worcestershire to one part balsamic vinegar, 1 part low sodium soy sauce. Just enough liquid to wet the meat. I then massage the meat around to distribute the ingredients, partially zip the bag, then squeeze out all the extra air as I roll the bag around the meat and zip the rest of the way.

I seared this tri-tip in a little canola oil after marinating for an hour. The longer you marinate, the less salt you should use as the meat will absorb more salt out of the liquids the longer it sits in them.

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tri tip with goat cheese polenta

To have a talented chef prepare a week’s worth of meals for your family every week, visit www.friendthatcooks.com. Special dietary restrictions like food allergies and Diabetes accommodated at no extra charge.

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Walnut crusted pork tenderloin ¦ Friend That Cooks blog

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Walnut crusted pork tenderloin ¦ Friend That Cooks blog

Delicious and lean pork tenderloin crusted with walnuts, browned in walnut oil and roasted to perfection. Part of a meal prepared for a Weekly Meal Prep family in Kansas City from a personal chef at www.friendthatcooks.com cooking service.

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Walleye and nectarine compote pic

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Jet fresh walleye pan seared and served on sundried tomato polenta with steamed brussel sprouts and fresh nectarine compote. Healthy meals with Weekly Meal Prep from personal chefs in Kansas City and Wichita at Friend That Cooks cooking service.

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Orange glazed salmon pic

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Orange glazed salmon pic

Wild salmon pan seared and glazed in an orange pan sauce. Served with blackeyed peas, roasted red pepper and soy beans in lime juice and coriander, and steamed quinoa. Healthy meals with Weekly Meal Prep from personal chefs at Friend That Cooks cooking service.

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Low glycemic cranberry soda recipe

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Low glycemic cranberry soda recipe

Here’s a great alternative to sugary sodas for Diabetics and fitness minded people. It’s a soda pop made from pure cranberry juice. Pure juices are expensive, but still affordable when you mix them with these directions:

  • 4 ounces pure cranberry juice (I use R.W. Knudsen brand)
  • 1 tablespoon agave syrup
  • 6 ounces club soda

Mix together the cranberry juice in a 16 to 20 ounce glass. Add the soda and finish with ice cubes. The soda has only 20 grams of sugar compared to 41 in a can of Pepsi. More importantly, 16 of the 20 grams of sugar in my cranberry soda comes from real agave syrup which has a low glycemic index of 27. The remaining 6 grams comes from the cranberry juice at a medium to low glycemic index of 53. Anything below 55 is considered safe for diabetics. High fructose corn syrup, by comparison, has a glycemic index of 89. You can use any low sugar or low glycemic fruit juice as an alternative too. I prefer pure juices without added sugar. Give this one a try and visit www.friendthatcooks.com if you need additional help managing your Diabetic diet, food allergy or fitness program with our Weekly Meal Prep cooking service. One of our talented chefs in Kansas City or Wichita will do the shopping, cooking and clean up in half a day each week, and leave your refrigerator stocked with delicious meals to reheat to get you through the whole week!