Posts Tagged ‘cooking’

Salvere Recipe: Crock Pot Pork with Apples and Onions

October 23, 2015
by Salvere Health and Fitness
Fall and apples go together like peas and carrots! Okay, maybe fall and apples are a little better then peas and carrots. Look for ways to incorporate apples into your meals. Make a homemade applesauce, roast for a salad or a dessert, add to soups… So many options!  And then, the crock pot — Throw everything in and go. Come home and, viola, dinner!

When choosing an apple for cooking, look for different apples and their specific characteristics. I don’t know about you but if I’m eating an apple with peanut butter (the best food ever!) for a snack, I like a good crispy apple. Those mealy, mushy ones — not so much. However, these may work great in cooking!  Also, depending on what type of flavor you want, don’t be afraid to mix tart and sweet apples.

Crock Pot Pork with Apples and Onions

about 3.5 lb pork shoulder or butt, trimmed of fat layer
1 large onion, quartered
4 cloves of garlic, sliced
2 apples, peeled and quartered
1-2 jalapenos, diced (optional)
1 cup apple cider
1/4 cup apple cider vinegar
1/4 cup brown sugar or honey
2 tsp sea salt
2 tsp black pepper

Place onions, garlic, jalapenos and apples in the bottom of the crock pot. Place the pork on top. Mix together the apple cider, vinegar, sugar, salt and pepper.  Pour on top.  Turn crock pot to low and cook 8ish hours. Once done, remove the pork. It should shred fairly easily. If you have time, let the juices cool and skim off the fat. If not, pour off as much as you can while hot. Spoon the crock pot contents (including the onions and apples, etc.) into a blender and puree. You may not need all of it but use your judgement!  Pour it back into the pot and add shredded pork. Mix and enjoy!

This WILL freeze fairly well too!!!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Recipe: Millet Black Bean Salad

October 10, 2015
by Salvere Health and Fitness

Most of us know millet with regard to bird food — While millet is relatively uncommon in the United States, other cultures such as India and Africa use it as a diet staple. Millet falls into the grain category of foods along with rice, quinoa and couscous. It looks tiny and round in shape and cooks much like rice. Try it as a porridge type dish or as a substitute for rice. Millet is naturally gluten free and this recipe makes for a great vegetarian meal. Look for it in your local health food store.

Millet Black Bean Salad


The salad:

  • 1 cup millet
  • 2 cups chicken or vegetable broth
  • 1 tbsp butter or olive oil
  • 2 cups black beans (canned or otherwise already cooked)
  • 2 tomatoes, chopped
  • 1 red pepper, diced
  • 1 cucumber, peeled and diced
  • 1 medium red onion, diced

In medium sauce pan heat butter or oil over medium. Add millet and toast until slightly brown. Add broth and bring to a boil.  Cook, covered for 25-30 minutes until water is absorbed and millet looks fluffy. Let cool.  Add to large bowl with all the remaining ingredients.

 The dressing:

  • 1/3 cup light olive oil
  • 3 tbsp lemon juice
  • 2 tbsp balsamic vinegar
  • 2 tsp minced garlic
  • 1 tsp salt
  • 1 tsp cumin
  • 1/2 tsp black pepper
  • 1/4 tsp cayenne pepper
  • 2 tbsp cilantro

Mix all the above ingredients well and pour over salad. Chill for several hours or over night.

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Recipe: Zoodle Pork/Veggie Chow Mein

September 18, 2015

by Salvere Health and Fitness

Chow Mein vs Lo Mein — Ever wonder the difference??  Me too!  Well, difference lies in the noodles.  Chow Mein noodles are crispy whereas Lo Mein noodles are soft. So, this dish will not turn out crispy noodles but you do somewhat pan fry them. This dish uses the recently popular “zoodles” or zucchini noodles. This month we will minimize the discussion piece and get right to the recipe.

Zucchini Noodle Pork/Veggie Chow Mein

zoodlesFor the sauce combine the following:

4 tablespoons soy sauce (use Tamari for gluten free)
2 teaspoon rice vinegar
2 tablespoon veggie broth (or 1 tsp bouillon and 2 tbsp water)
1 teaspoon sugar
1 tablespoon olive oilFor the pork, heat a skillet over medium/medium high heat and add the following:

1 tbsp sesame oil
1 medium onion, diced
2-3 cloves garlic, minced
1 pound (225g) ground porkPour 1 tbsp sesame oil into a skillet.  Add onion and saute for about 3 minutes.  Add pork and garlic and cook until pork is done and slightly browned.  Add the following to the pan and cook about 2 minutes.

1 red bell pepper, thin sliced
2 large carrot, julienned or slicedAfter 2 minutes, add the following veggies and sauce to the pan.  Cook for 2 minutes or until desired doneness.

2 medium zucchini, spiralized (or cut into quarters if you don’t have the tools to make noodles!)
2 medium squash, spiralized (or cut into quarters as above)
If desired, add fresh cilantro and sriracha or other hot sauce.  Enjoy!!
by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Recipe: Roasted Pear and Arugula Salad

September 4, 2015

by Salvere Health and Fitness

Salads — So many ways to make them taste absolutely delicious. This recipe combines different types of greens and fruits to make a wonderful fall salad. First, lets tackle arugula. Yes, some people will say they don’t like it — It comes with a little bit of a peppery taste so can be hard to eat in a salad without combining it with other, more mild tasting, green stuff. The pear and arugula in this particular salad help to balance the flavors of the peppery arugula and sweet pear.  Try it!!!

Arugula belongs to the same family of veggies as kale, Brussels sprouts and broccoli and comes with many of the same health benefits. Pears and pomegranate seeds bring a balance of nutrients, fiber and flavor. In this recipe, we also provide a recipe for a homemade salad dressing. As we discussed in a previous recipe post, this is where the quality of your oil and vinegar do make a difference.  Yes, they may be a little more expensive but tastier and less expensive then pre made dressings.

Roasted Pear and Arugula Salad

roasted pears6 ripe pears
Honey or Agave nectar
Pomegranate Seeds
Candied Pecans
Gorgonzola Cheese
3 cups arugula
3 cups mixed greens, romaine or spinach

Preheat oven to 350.  Peal and slice pear in half and remove seeds.  Drizzle with olive oil, honey or agave and sprinkle with sea salt.  Roast until brown and tender about 30 minutes.  Remove from pan and let cool.

for the dressing combine:

1/2 cup pomegranate vinegar
1 shallot, diced
1 garlic clove, minced
1 tsp honey
1 tsp dijon mustard
1/8 ground chipolte chile or ground cayenne

Whisk in: 1/4 cup olive or walnut oil (I prefer walnut here!)
salt and pepper to taste

Place combination of arugula and mixed greens on plate.  Put half pear in center of plate, sprinkle with gorgonzola cheese, pomegranates and pecans.  Drizzle with dressing and serve!

by Lisa Martin, owner and personal trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

Salvere Blog: Roasted Cauliflower Recipe (it’s good, we promise!)

June 5, 2015

This week, we wanted to put a vegetable into the spotlight!  How about Cauliflower??  Have you seen the green and purple versions?  Let me know if you’ve tried them and what you think!  This recipe (scroll to the bottom) includes a very seldom, until now, used ingredient.

So the first thing with cauliflower, lets discuss the trick to cutting the head into even pieces for uniform cooking purposes.  Most of you probably divide and cut into florets, of varying sizes.  I did too!  When roasting or cooking vegetables, even sized pieces really helps the cooking process.  Here it goes:

Step 1: remove the leaves at the bottom and cut off the extra stem.

Step 2: cut the cauliflower head in half

Step 3: lay the flat side of the cauliflower half on the cutting board and cut out the rest of the bottom stem

Step 4: keeping the flat side on the board, cut the half cauliflower in half. Then cut the quarters in slices, yes slices of about 3/4″ thickness.

cauliflower slices

There you have it, easy, even slices of cauliflower in 4 simple steps.  Now, on to the recipe.

Roasted Cauliflower

Preheat your oven to 425*.

Take your already done cauliflower slices and place on a baking sheet that you already sprayed with non stick cooking spray or rubbed with olive oil.  Spread them in one layer and drizzle some olive oil over the slices.  Next sprinkle with salt and pepper AND — the secret ingredient —- SMOKED PAPRIKA.  Shake the paprika over it generously so the cauliflower has a definite reddish color.  Place in oven for about 15-20 minutes.  Test with a fork for your desired vegetable texture.  I prefer mine a little on the crunchy side.

by Lisa Martin , trainer at Salvere Health and Fitness. If you’d like to contact Lisa, email her at or call her at (410) 707-0055.

A Breakfast Time Saver Recipe

April 16, 2015

Breakfast, that meal we health professionals constantly push as the most important meal of the day — Unfortunately finding the time to cook breakfast does not always happen with busy work, school and life schedules. One idea, make something on the weekend you can simply reheat during the week.  Viola, breakfast in 1.5 minutes, you can heat it up while you brush your teeth!  Follow this simple recipe idea:

Baked Oatmeal

2 1/4 cups milk (almond, coconut, cow, soy, etc.)
2 tsp. unsalted butter (or coconut oil)
1/8 tsp. salt
1.5 cups steel cut oats
1/3 cup dried apricots, craisins or other dried fruit
1/3 cup raisins
1 Golden Delicious apple, peeled and grated
3 Tbsp. brown sugar, honey, maple syrup, sugar in the raw, agave or other preferred sweetner
3 Tbsp. chopped walnuts (optional)

Preheat the oven to 350 degrees.

Spray glass casserole 9×13 dish. Heat milk and butter until milk steams, about 1-2 minutes in measuring cup. Mix salt and oats in dish. Chop apricots. Mix apricots, raisins and the sugar/honey or other sweetner into oats. Shred apple into oats and mix to combine.

Bake oats, uncovered, for 15 minutes. Stir, then top with remaining sugar and the nuts. Bake 15 minutes longer, or until the oats are chewy. Store in fridge and reheat in the morning! Magical breakfast is served every morning and not from a package.

Happy Anniversay Mom and Dad

August 14, 2014

Our blog posts usually come on on Thursdays and it just so happens that this Thursday falls on my parents anniversary — So I thought I’d make it the topic today.  First, Happy 43rd (I think!) Anniversary Mom and Dad … And thanks for all the lessons over the years.  I will say that one of the biggest and most important (and healthiest!) parts of my life do revolve around what they built surrounding our family.  Some of the most important “learnings” through the years – from Mom and Dad (they probably don’t even know they taught those!)

1.  Often we teach people how to treat us more by our actions then our words.

2.  Disagreeing is okay – although not always fun and comfortable.

3.  Create space for others to live and define their own, individual happiness.

4.  Meal time (and cooking together) is important for more then the food.

5.  Sometimes you simply go with the flow.

6.  Having half a Little Debbie snack pack is okay, even if the whole pack is available (and the kids at school might pick on you!).

7.  Chores make you stronger.

8.  That spending time with someone is valuable, even if it’s doing nothing.

9.  Volunteer and give back.

10.  That even though they are Mom and Dad, they are people too — and it’s okay to treat them to dinner (or a beer!)