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July 31, 2019

I tried a new recipe last night. I thought it was very good. These are the ingredients ready  for Chicken and Grapefruit Stir Fry. A pdf version of the recipe can be found on the Health Eating page or by clicking here.


1 grapefruit, peeled

1# pineapple chunks in unsweetened pineapple juice

¼ cup cornstarch

2 tsp. sodium reduced, soy sauce

3 Tbsp. vegetable oil

2 cloves garlic, minced

1# boneless, skinless chicken breast halves, cut across the grain into slices

1 cup snow peas, trimmed

4 scallions, sliced diagonally


Peel the grapefruit and cut into sections, holding the fruit over a small bowl to catch the juice.  Drain the pineapple well, reserving the juice.  Put the pineapple juice and grapefruit juice into a measuring cup and add enough water to equal 2 cups.  Add the cornstarch and soy sauce and stir until smooth.

In a large nonstick skillet, heat the oil over medium heat until hot. Add the garlic and chicken. Cook until internal temperature of 165°F. (around 8-10 minutes). Add the snow peas and cornstarch mixture; stir-fry until the sauce thickens and boils.  Add the grapefruit, pineapple, and scallions; stir-fry until heated through.

Makes 8 servings.

Nutritional Information Per Serving: 1 cup

Calories: 165   Carbohydrates: 20 grams    Protein: 14 grams

Fat:  3 grams      Cholesterol: 31 mgs.          Dietary Fiber:  3 grams

Sodium:  82 mgs.

June 7, 2019

A pdf version of the recipe can be found on the Health Eating page or by clicking here.

2 cups cooked fiddleheads (To cook,  put raw fiddleheads in boiling water. When it comes to a rolling boil again, cook them for at least 15 minutes.)

½ cup onions

4 eggs

1 cup low fat or nonfat buttermilk

1/3 cup whole wheat flour

Dash hot pepper sauce

2 cups grated cheddar cheese

2 cups grated Monterey Jack cheese

1. Sautee onions in a small amount of olive oil.

2. Mix together cooked fiddle heads and sautéed onions and set aside

3. Blend together eggs, buttermilk, flour and hot pepper sauce. Set aside

4. Mix the 2 cheeses together

Lightly oil a 9” X 13” casserole pan.

Layer as follows:

1/3 of the cheeses (1 1/3 cups)

½ of the fiddleheads (1 cup)

1/3 of the cheeses, (1 1/3 cups)

½ of the fiddleheads (1 cup)

1/3 of the cheeses (1 1/3 cups)

Pour egg batter over mixture in casserole dish

Bake at 350 degrees until thermometer inserted in center reads 165 degrees (usually takes 30-45 minutes)

For information on properly cleaning and cooking fiddleheads you can go to :

This makes a nice luncheon meal served with a tossed salad that is full of different colored vegetables.

June 4, 2019

Freezing Fiddleheads

Fiddleheads are an early spring treat in Maine. Nearly all ferns have fiddleheads but not all fiddleheads are edible. For information on safely harvesting , cleaning, cooking, and preserving fiddleheads, please  refer to  Cooperative Extension University of Maine Bulletin # 4198.Like all foods fiddleheads have to be handled correctly to decrease risk of food borne illness.

Cleaned fiddleheads must be boiled or steamed according to instructions in Bulletin # 4198. They should not be cooked by sautéing, stir frying, or microwaving. Fiddleheads should be boiled or steamed as directed in Bulletin # 4198 , prior to use in other recipes that call for sautéing, stir frying, or baking.

I was lucky this weekend to have been given a very generous portion of fiddleheads. They were cleaned at the site and most of the brown sheath was gone. I cut off the ends and  cleaned them per directions of Bulletin # 4198.

I froze seven packages(2 cups each) of fiddleheads this weekend. Per the Cooperative Extension Bulletin these are the steps I did in freezing my fiddleheads. Pictures of each step can be seen at the bottom of the post.

1.        Initial cleaning was done at site

2.        Final cleaning of fiddleheads

3.        Blanched fiddleheads in small batches for 2 minutes in boiling water. I had water boiling when I placed fiddleheads in it. Timing started when water comes to a rolling boil again.

4.        I removed fiddleheads from boiling water and immediately placed them in an ice water bath for 2 minutes. (ice water bath was ½ ice and ½ cold water.)

5.        I allowed  fiddleheads to drip dry  before packaging.

6.        For my freezer containers I used 1 quart freezer zip lock bags.

7.        I labeled, and dated bags and placed them in my freezer.

To use frozen fiddleheads, thaw in refrigerator. After they are thawed, place in boiling water. When water comes a rolling  boil again, boil  for at least 15 minutes.