Bahamas Time: Coconut or Pineapple Tarts

For all of you who have been to the Bahamas with me, this recipe is the best I've found so far that is like Miss Nellie's amazing pies!

Left: Coconut tart, Right: Pineapple tart 

Prep time: 45 minutes 
Bake time: about 40 minutes

Bahamian Sweet Pastry Dough:

1/4 cup shortening

1.4 cup butter or margarine

1 cups sugar

1 egg

1 teaspoon vanilla

1 1/2 teaspoons baking powder

1 tbsp powdered milk 

1 1/2 cups flour (maybe more. Last time my dough was not stiff enough to make a good lattice)

3 tablespoons water (approx. don't let the dough get too sticky)

Filling for Coconut tart:

3 cups fresh coconut*, grated fine (blender may ber used. I use an attachment on my Kitchenaid)

1 cup sugar

1 cup water

2 teaspoons vanilla

2 teaspoons  nutmeg


Filling for Pineapple tart:
4 cups fresh crushed pineapple OR 2 cans crushed pineapple 
1 1/2 cups sugar

Prepare coconut filling by combining all ingredient into a sauce pan over medium heat.   Bring to a boil then reduce heat and allow to simmer for about 10 minutes or until liquid evaporates and begins to dry.  Allow to cool while you prepare the dough.


Prepare pineapple filling by combining pineapple and sugar in a saucepan and boil it for 15 minutes. Set aside and allow to cool while you prepare the dough.

Dough: Cream shortening and butter until blended.  Add sugar, eggs and vanilla – mix well.  Add baking powder and powdered milk; mix. Combine flour and gradual amounts of water – just enough to hold dough together.  Knead dough until stiff enough to roll out.  Divide into 2 balls, one for bottom and one for lattice. Roll out piece to fit a 9 inch pie dish.  Fill pie shell with coconut filling.  Roll out the remaining dough and cut into ½ inch wide strips. Lay half the strips across the filling about 1 inch apart.  Lay the remaining strips crosswise to form a lattice pattern. 

 Bake at 350 degrees for about 40 minutes or until crust is golden brown.

*Check out this site if you need help getting it open.

Fresh Strawberry Limeade

• Prep time: 5 minutes
• 
  
• 1/2 cup lime juice (squeezed from fresh limes, don't use concentrate)
• 2 cups cold water
• 1/4 cup white sugar
• 5-10 frozen sliced strawberries (I like a lot!)
• 12 cubes ice

Place in a blender, and enjoy!!! 

Avocado Salsa

Prep Time: 10 minutes

Chop everything in small chunks, or put in a food processor. 

2 avocados 
1/2 green pepper 
2 medium tomatoes 
1/2 onion (I use vidalia or red)
1/4 bunch fresh cilantro
1/2 tablespoon crushed red pepper flakes
1 teaspoon garlic salt
1/2 teaspoon black pepper


Mix everything in a bowl and enjoy! Let set for at least an hour for flavors to blend. Yum!

Mango Salsa

Prep time: 10 minutes

½  onion (I like vidalia, or red onion)
1 jalapeno (I've also used one large green chili)
1 small clove garlic

2 ripe mangos, peeled and pitted
1 tbsp. lime juice
1/4 bunch cilantro, washed

2-3 medium tomatoes (you can also use canned)

salt and pepper to taste

I just put everything in my food processor one or two at a time (I have a small one) and dumped it all into a bowl. Mix it all together, and viola! Let set in fridge for awhile. I've found it is best 1-2 days after you make it.

Chicken Quesadillas

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 15 minutes
Calories: 360 per 8 inch quesadilla

1 tbsp olive oil
1 red onion, minced
1 red bell pepper, chopped
1 1/2 tsp. chili powder
1 cup shredded chicken breast
1 cup canned black beans, rinsed (mash half of them, leave half whole)
1/2 cup fresh cilantro, minced
2 tbsp lime juice
4 8-inch whole wheat tortillas
1 cup shredded cheddar cheese

1. Heat oil, saute onion for 5 minutes and add bell pepper. Cook until softened. Stir in chili powder, chicken, beans, and lime juice, cook until heated through. Remove and place in bowl. Add cheese and cilantro.

2. Place tortilla in skillet, put filling on half, and fold over. You can make 2 quesadillas at a time. Cook on both sides until crispy. Enjoy with some salsa or low-fat sour cream!

Penne and Sausage Casserole

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 20 minutes
Bake Time: 15 minutes
Calories: In a 4 square inch piece, approx. 380

1 can diced tomatoes with basil
1 tsp olive oil
1 onion, minced
1 red bell pepper, minced
4 garlic cloves, minced
1 tsp. red pepper flakes
1 tube Jimmy Dean/Bob Evans Sausage (we use HOT)
8 oz whole wheat penne pasta
1 cup mozzarella, shredded

1. Preheat oven to 425 degrees F. Lightly spray 8 or 9 inch square baking dish, set aside.
2. Cook pasta according to directions, drain.
3. Heat olive oil in skillet, add onion and pepper and saute until soft. Add garlic and red pepper flakes.
4. Stir in sausage and break up into small pieces, cook until sausage is no longer pink.
5. Pulse tomatoes with their juice in a food processor and add to sausage mixture. Bring it all to a simmer for about 8 minutes.
6. Add pasta to the meat mixture, mix well. Spread half the mixture into the baking dish, then sprinkle half the cheese on top. Layer meat and cheese again, and bake for 15 minutes at 425F.

Tortellini Veggie Soup

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 20 minutes
Calories: In 1 1/2 cups, approx. 180 calories

This is the YUMMIEST soup I've ever had. I absolutely love it. My husband hates zucchini, spinach, and peas.. and that is the bulk of this soup, and he really likes it too!

1 tbsp olive oil
1 onion, minced
8 garlic cloves, minced
1/2 tsp dried thyme (or 2 tsp fresh)
6 cups chicken broth
3 bay leaves
10-12 oz. tortellini (we used fresh four cheese from Costco)
1 zucchini, seeded and chopped into cubes
1 pound spinach (we used a bag of baby spinach)
1 cup frozen peas
1 tbsp dried basil (or 2 tbsp fresh)
Parmesan cheese, freshed grated, to top off your bowl

1. Heat oil in large stock pot, add onion and saute until light brown. Add garlic and thyme and cook another minute.

2. Stir in broth and bay leaves, and bring to a boil. Add tortellini and zucchini and cook until pasta is done. Stir in the spinach and peas and cook another 4 minutes. Add basil.

3. Remove bay leaves. Pour into bowls and top with some parmesan cheese. Enjoy!

Sun-Dried Tomato Pasta Salad

Adapted from "The America's Test Kitchen Healthy Family Cookbook"


Prep Time: 20 Minutes
Calories: In 1 cup, 200 calories

1/3 cup oil-packed sun-dried tomatoes, rinsed and minced
3 tbsp minced red onion
3 tbsp red wine vinegar
10oz. whole wheat penne pasta
2 cups fresh spinach (or your favorite lettuce)
2 tbsp olive oil
2 tsp dijon mustard
2 garlic cloves, minced
1/2 tsp red pepper flakes
feta cheese (to top it off and make it beautiful and delicious!)

1. Add to large bowl: sun-dried tomatoes, red onion, spinach/lettuce.
2. Cook pasta according to directions on box. Drain, rinse with cold water and add to large bowl of veggies.
3. In small bowl, mix: red wine vinegar, olive oil, mustard, garlic and red pepper. Add to large bowl, toss to cover everything. Top with some feta, enjoy!

Chipotle Chicken Salad

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 15 minutes
Set Time: 10 minutes
Calories: in 3/4 cup, approx. 200

1/4 cup mayo
3 tbsp lime juice
3 tbsp minced canned chipotle chilis in adobo sauce
1 tsp olive oil
1 can chicken (or you can use breasts), shredded
2 green onions, chopped
1 red bell pepper, chopped
1/4 cup corn (frozen, canned or fresh)
3 tbsp fresh cilantro, minced
Salt and pepper to taste

Mix together mayo, lime juice, chilis and olive oil. Add remaining ingredients and mix well. Let set a few minutes for the flavors to blend- enjoy on bread or lettuce.

Chipotle Black Bean Salad

Adapted from "The America's Test Kitchen Healthy Family Cookbook"

Prep Time: 15 minutes
Calories: in 1/2 cup, approx. 150


1 tbsp olive oil
1 can corn (you can use fresh cut off the cob or frozen)
1 can black beans, rinsed
1 tomato, chopped
1/3 cup chopped fresh cilantro
1/3 cup chopped green onions
3 tablespoons lime juice (from limes or a bottle)
3 tsp minced canned chipotle chilis in adobo sauce
1/4 tsp honey
2 avocados, cut into medium size pieces

1. Saute the corn in the olive oil over medium heat until golden brown (about 8 minutes).
2. Mix in bowl: beans, tomato, cilantro. Add corn.
3. In another bowl: mix green onions, lime juice, chipotle peppers and honey. Pour over veggies in other bowl.
4. Gently fold in avocado, and sprinkle with salt and pepper if you want.

We ate this with a whole wheat tortilla and it was amazing! And SO healthy!