Banana Boats


Banana Boats make fun desserts and festive brunch items. They’re easy enough for children to assemble (as long as a grown-up supervises the broiler). As far as both nutrition and taste are concerned, Banana Boats offer a lot of bang for your buck. The combination of bananas and peanut butter has long been popular as a child-friendly snack, and the tiny amounts of mini chocolate chips and mini marshmallows in this recipe add only about 30 calories per Boat. Enjoy this guilt-free treat!

WIN_20150327_071114Ingredients (for each Banana Boat)

1 large, ripe banana

1 tablespoon all-natural peanut butter

1 teaspoon mini chocolate chips

8 mini marshmallows


Step 1) Slice through the length of each banana as shown, leaving the back of the peel intact.

Step 2) Set bananas in a baking pan lined with a roasting rack, to keep the bananas from tipping over.

WIN_20150327_071955Step 3) Spread peanut butter inside of each banana. Top with mini chocolate chips and mini marshmallows.

Step 4) Broil under a low broiler for 1 or 2 minutes, until marshmallows turn golden brown. Watch constantly, as marshmallows will go from golden to burned very quickly!

Step 5) Enjoy immediately.

Almost Kimchi


It all began with a rather forlorn looking cabbage lurking grumpily in my refrigerator.


Not a very inspiring image, is it? Undeterred, I looked around for something to jazz up this healthy veggie. Aha! Chili paste! Everything tastes better with chili paste!



I’m calling this “Almost Kimchi” because this isn’t an authentic Korean recipe. This is simply a nod toward the spicy/pungent, fermented cabbage blend that is ubiquitous to Korean cuisine. True kimchi has a much, much stronger flavor profile and can be a bit of an acquired taste for those unfamiliar with Korean food. Try this recipe first. If you like it – and I think you will – go ahead and try the real deal in a Korean restaurant. Trying new foods is a delightful adventure – enjoy!

Ingredients (Makes 2 quarts)

1 medium head of cabbage, sliced into thin strips

2 tablespoons salt

1/2 cup of daikon, sliced into matchsticks (or substitute sliced red radishes)

1/2 cup of carrot, sliced into matchsticks

1 inch piece of fresh ginger, peeled and finely diced

1 cup of chili vinegar

1 tablespoon chili paste, such as nam prik pao

1/4 cup fish sauce (or substitute 2 tablespoons soy sauce)


Step 1) Place sliced cabbage in a large strainer and sprinkle with salt. Let sit for at least an hour or for as long as overnight. This will cause the cabbage to give up some of its water.

Step 2) Rinse the salt off of the cabbage and pat dry. Don’t be afraid to really give the cabbage a squeeze!

WIN_20150326_093854Step 3) Combine all remaining ingredients in a large mixing bowl and blend until well combined. Gently mix in cabbage.

Step 4) Transfer cabbage mixture into 2, quart size mason jars (using a wide mouth funnel is helpful, but not essential). Cover jars and place in the refrigerator.

Step 5) After about 24 hours, you will notice that the jars appear less full. This is normal, and is one indication that fermentation is beginning to occur. Quickly open and reclose the jars, to let any gasses escape.  Wait about three more days, and your Almost Kimchi will be at its most delicious!

Sriracha “Fried” Oysters


Sriracha “Fried” Oysters are low in fat!

The next time you’re at the supermarket, take a closer look among the dozens of brands of canned tuna, and keep an eye out for this:

WIN_20150326_100147 - Copy

You’ve never purchased a can of oysters? You’re not alone, and that’s a shame. I get it, those low cost cans of oysters aren’t as sexy as the overpriced, restaurant peddled raw oysters on a half shell, but they’re just as nutritious and mineral rich! A one cup serving of canned oysters contains a whopping 17 grams of protein and a hearty dose of iron, potassium, phosphorus, magnesium, and B vitamins, all for about 170 calories and 6 grams of fat. What are you waiting for?

This recipe is dirt cheap and stone simple. You need exactly three ingredients, and oil is NOT one of them. Oysters contain so much moisture that we can get away with dry frying – they go right on a hot, nonstick pan without any added fats or oils at all. Woo Hoo! Throwing a party? Double or triple this recipe for a hot, fast, cheap snack that is actually GOOD FOR YOU. Don’t worry, I won’t tell if you won’t tell.

WIN_20150326_101602 - CopyIngredients (Makes 12 – 15 bite size snacks)

8 oz can of whole oysters

1/4 cup sriracha hot sauce

1/2 cup yellow cornmeal


WIN_20150326_102243 - CopyStep 1) Drain can of oysters.

Step 2) Pour sriracha sauce onto a small plate and top with oysters. Gently turn oysters over to coat with sriracha.

Step 3) Pour cornmeal onto a second, small plate. Gently transfer oysters to cornmeal and turn to coat.

Step 4) Place a nonstick skillet over medium heat. Place oysters on hot skillet and “fry” for approximately 2 minutes per side, or until cornmeal begins to brown. Serve immediately.

Spicy Yam and Coconut Soup


Spicy Yam and Coconut Soup

Springtime… is it a myth? Will winter weather ever end? Here in my chilly neck of the woods, I am starting to wonder! One thing is certain… I am tired of being cold. Spicy Yam and Coconut Soup is one of those dishes with the ability to warm you up from the inside out. It’s a perfect meal to enjoy while we wait… and wait… for warm and sunny weather to arrive.

WIN_20150325_174311Ingredients (Makes 4 main dish servings)

4 cups good quality pork stock (substitute chicken broth for a lighter soup, or vegetable broth for vegan soup)

2 large or 3 small red yams, peeled and sliced

1/2 cup white onion, peeled and chopped

1 teaspoon chili paste such as nam prik pao (use more or less depending upon your tolerance for heat)

1 cup coconut milk

1 tablespoon all-natural peanut butter (optional, but adds a nice earthy element to this soup)


Step 1) Simmer yams and onion in pork stock for 20 minutes or until yams are very tender. Remove from heat.

Step 2) Puree yams, onion, and pork stock with an immersion blender. Add chili paste, coconut milk, and peanut butter. Blend well.

Step 3) Ladle soup into serving bowls. Garnish with thinly sliced greens (bok choy or any other leafy green) and small dots of chili paste.

Step 4) Serve immediately and enjoy while dreaming of sunshine.

Juices and Smoothies Galore!

I recently received a free review copy of Christine Bailey’s Supercharged Juice & Smoothie Recipes: Your Ultra-Healthy Plan for Weight-Loss, Detox, Beauty and More Using Green Vegetables, Powders and Super-Supplements


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Supercharged is an interesting read. Christine Bailey devotes the first 25 pages of her book to outlining and explaining the nutritional contexts behind her recipes. If you happen to own a juicer, you will find plenty of recipes to keep you busy and well nourished for a long time! I don’t own a juicer, so my blender and I moved right along to the smoothies in the second half of the book.

Folks concerned about allergens will be happy to see convenient symbols pointing readers toward recipes that are gluten free, dairy free, soy free, nut free, seed free, citrus free, and suitable for vegans. Some readers might enjoy Bailey’s more subjective categories including weight loss, cleansing, radiance, energy, immune boost, and brain health and stress. Crowded Earth Kitchen doesn’t put a whole lot of stock in these latter, subjective categories, believing instead that simply enjoying a wide variety of fresh, whole foods is the key to optimum health. But hey, if it puts a little spring in your step to sip a glass of something labeled “cleansing” or “radiant,” who am I to judge?

I enjoyed the Wake-Up Berry Latte, featured on page 118 of Supercharged. Made from yerba mate tea, almond milk, maqui berry powder, frozen mixed berries, and cinnamon, I thought this smoothie was a delicious and low calorie way to start my day.

Don’t have any maqui berry powder handy? Yes… that’s the only real drawback I found reading Supercharged Juice & Smoothie Recipes: Your Ultra-Healthy Plan for Weight-Loss, Detox, Beauty and More Using Green Vegetables, Powders and Super-Supplements. The recipes contained within the book do contain many specialty ingredients, from a wide variety of berry and vegetable powders to ingredients such as aloe vera juice, flaxseed oil, water kefir, and shelled hemp seeds. Readers should plan on a trip to a health food store (or a bit of online shopping) before making use of this book.

Happy Juicing! Be Well!

Help fight hunger and win free stuff!

Rafflecopter Drawing – Check out the many ways to win!

***   a Rafflecopter giveaway   ***   a Rafflecopter giveaway   ***

Contest Ends March 31st

How to Win:  Submit your favorite recipe to The Global Recipe Project!  

100% of profits from the sale of The Global Recipe Project cookbook will be donated to nonprofit organizations whose primary mission is fighting food insecurity. Anticipated publication release: October 2015.

Simply share your favorite recipe with The Global Recipe Project to contribute to this worthy project and you will be automatically entered in a drawing for a free, author signed book.  Each recipe counts as a separate entry.  Enter as many times as you’d like by sharing as many recipes as you wish!  Thank you for your help!

Spring Tea

picture101Happy first day of Spring!  Lavender is synonymous with springtime here at Crowded Earth Kitchen.  The signature color of lavender buds, combined with their fresh, clean scent, are an assurance that the warm summer sun will be here soon enough.  While we wait, let’s warm up with a cup of tea!

Lavender teas have long been recommended by herbal experts for soothing the stomach, serving as a sleep aide, and relieving headaches.  Crowded Earth Kitchen is featuring two lavender tea blends today.  The first, Lavender Passion Flower Tea, combines lavender with passion flower leaves.  Available in the herbal section of many markets, passion flower leaves have a long history as a folk remedy for anxiety and insomnia.  Lavender Passion Flower Tea has an earthy taste and a springtime fragrance reminiscent of freshly cut grass.

Our second lavender tea blend, Lavender Chamomint, combines lavender with the soothing power of German chamomile and the perky zip of peppermint.  While also offering calming properties, the herbs in Lavender Chamomint have also been used by women as folk remedies for pre-menstrual symptoms and menstrual cramps.

picture390Lavender Passion Flower Tea

(makes 12 cups)

Combine 2 heaping tablespoons of dried passion flower leaves with 2 heaping tablespoons of dried lavender buds.  Pour 1 cup of boiling water over 1 teaspoon of this mixture.  Steep for 5 minutes.


picture391Lavender Chamomint Tea

(makes 15 cups)

Combine 2 heaping tablespoons of dried lavender buds, 2 heaping tablespoons of dried German chamomile, and 1 heaping tablespoon of peppermint.  Pour 1 cup of boiling water over 1 teaspoon of this mixture.  Steep for 5 minutes.

Enjoy, and Be Well!

Crowded Earth Kitchen will revisit the topic of tea from time to time.  If you have a favorite herb or type of tea that you would like to see featured, please comment below!