Sweet Apple Sorghum Salad with Shaved Brussels & Pecans


There are so many unique grains out there that don’t get the appreciation they deserve like the sorghum in this Sweet Apple Sorghum Salad with Shaved Brussels & Pecans. Here are a few nutrition facts about sorghum:

🔹Gluten Free

🔹Contains nutrients and vitamins like niacin, riboflavin and thiamine

🔹Contains high levels of magnesium, iron, calcium and potassium

🔹Provides nearly half the recommended daily protein intake

🔹Contains 48% of the required dietary fiber intake

🔹Improves digestive health

🔹Preventative of cancer and diabetes.



To make this nutritious flavor packed salad the recipe is as follows:



2 cups cooked sorghum

2 packed cups shaved Brussels sprouts

1/2 red delicious apple diced or cut into matchsticks

1/2 green apple diced or cut into matchsticks

Juice of 1/2 lemon

2 tbsp. maple syrup

3 tbsp. olive oil

1 tbsp. apple cider vinegar

1/4 cup chopped pecans

1/2 tsp. kosher salt and more to taste if necessary.

Add sorghum, red and green apple and Brussels in a large bowl. Toss with lemon juice and set aside. In a small bowl combine maple syrup, apple cider vinegar, olive oil, salt and pepper into a vinaigrette. Pour over sorghum mixture, add chopped pecans and mix well. Adjust flavor to your liking as necessary by added more maple syrup, apple cider vinegar, salt and pepper as needed. Can be eaten right away but gets better as it absorbs the flavors.

Serves 4-6


Spicy Shrimp & Rice made with Extra Virgin Olive Oil from Spain


If you are looking for a hearty spicy dish that the whole family will enjoy then this Spicy Shrimp & Rice made with Extra Virgin Olive Oils from Spain is the way to go. I am not a fan of bland foods when it comes to my meals so the fresh garlic, variety of spices and fresh herbs gives it all the Better quality olive oil makes better tasting food. Considered by experts and consumers alike to be an essential ingredient in the cuisine of any country. I don’t think there is a day that goes by that I don’t include olive oil in my diet one way or another.


You can find out more information about Olive Oils from Spain and what it has to offer here:




1 cup white rice

1 teaspoon garlic powder

1 teaspoon onion powder

1 teaspoon chili powder

1 teaspoon ground paprika

1 teaspoon ground turmeric

½ teaspoon salt

½ teaspoon ground black pepper

2 ½ cups water

1 pound shrimp, peeled and deveined with tails removed


3-4 tablespoons Extra Virgin Olive Oil from Spain

3 cloves of garlic minced

¼ cup red onion, finely chopped

¼ cup red bell pepper, finely chopped

½ cup frozen peas

1 tablespoon non-peril capers

Handful fresh cilantro roughly chopped

5-6 dashes of hot sauce

Salt and pepper to taste

Add 2 ½ cups of water to a medium pot on the stovetop and bring to a full boil.  Stir in the rice and add the garlic powder, onion powder, chili powder, ground paprika, ground turmeric, salt and pepper.  Return to a boil, reduce heat, cover and simmer stirring occasionally until the rice is cooked and slightly al dente. Set aside and cook the shrimp and veggies.  

Heat 3-4 tablespoons Extra Virgin Olive Oil from Spain in a large pan until hot but not smoking.  Add the red onion and red bell pepper. Saute for 3-4 minutes until the veggies become tender. Add the shrimp and garlic.  Continue to cook stirring occasionally until the shrimp turns pink. Mix in the peas and cook for 3-4 minutes more. Stir in 2 cups of the cooked rice along with a few dashes of hot sauce, season with salt and pepper and cook for an additional 3-4 minutes stirring often until all the flavors are incorporated and the rice is heated through.  Remove from heat and top with capers and fresh cilantro. Serve with a fresh greens salad. Reheats well so it can be made in advance and stored in an air tight container for 3 days.

Serves 4-6



Pistachio Falafel with Green Goddess Tahini & Avocado Dip


Who doesn’t love a good Falafel with a yummy sauce to go along.  This Pistachio Falafel is baked crispy on the outside, but hearty and tasty on the inside.  Made with roasted salted GetCrackin Wonderful Pistachios No Shells instead of flour and fresh cilantro instead of parsley.  They are gluten free, soy free, dairy free and vegan.

When it comes to chickpeas, unless I’m making my own chickpea flour I only used canned chickpeas.  When making falafel I like to mash them up by hand.  A food processor is great, however I find is easier to mash them up quickly with a fork.  It takes two minutes and a just a little elbow grease.  Much less time then in takes to drag out the equipment and then all cleaning afterwards.


Then there’s the pistachios.  In this case I like to use my Magic Bullet with the flat attachment to create a pistachio flour, but a food processor works just as well.  I always like to leave a few nutty chunks which adds a little texture to the bite.


Pistachio Falafel


1 15.5 oz can chickpeas

3/4 cup roasted & salted @getcrackin Wonderful Pistachios No Shells

2 tablespoons fresh squeezed lemon juice

2 tablespoons extra virgin olive oil

2 tablespoons red onion, finely chopped

1/2 cup fresh cilantro, finely chopped

1 tsp. salt

3/4 tsp. ground black pepper

Preheat oven to 425 F. Drain and rinse the chickpeas. In a bowl add the chickpeas and mash with fork into a chunky paste. Add the pistachios to a food processor or bullet with flat blade and pulse into a powder leaving a few pistachios chunks. Add the pistachio flour into the bowl with the mashed chickpeas along with the remaining ingredients and mash together well. Spray a baking sheet generously with olive oil spray. Roll the pistachio chickpea mixture with clean hands into 1 1/2 inch balls and place onto baking sheet at least 1 inch apart. Spray tops of falafel balls with olive oil spray. Bake in 425 F oven for 30 minutes. Makes 8 falafel balls. Double up recipe for 16.

Green Goddess Tahini Avocado Dip

1/4 cup scallions, chopped

1/2 cup cilantro, chopped

1 clove garlic, chopped

1 heaping tablespoon tahini

1/2 an avocado

1 tablespoon lemon juice

1 tablespoon extra virgin olive oil

2-3 tablespoons water

salt and pepper to taste

Add all ingredients except water, salt and pepper to a bullet or food processor and pulse until thick and creamy.  Add a little water at a time and pulse until desired texture. Season with salt and pepper. Serve with Pistachio Falafel and veggies.


Lemon Olive Oil Chicken & Potatoes Extra Virgin Olive Oil from Spain.


There is nothing like a one pan meal for a fast and easy dinner. This crispy skin lemon olive oil chicken and potatoes is made with Extra Virgin Olive Oil from Spain the worlds leading producer and exporter of olive oil.


As the world leaders in olive oil, Extra Virgin Olive Oil from Spain has won the most awards for quality and taste. Better quality olive oil makes better tasting food.

Considered by experts and consumers alike to be an essential ingredient in the cuisine of any country and the PREDIMED study of the Mediterranean diet, olive oil contains multiple properties that are beneficial to our health.  Consuming 2 spoons of Extra Virgin Olive Oil per day helps reduce the risk of developing cardiovascular diseases due to its high content of monounsaturated fats by 30%.



You can find out more information about Olive Oils from Spain and what it has to offer here:




6 chicken thighs

3 large russet potatoes cut into 1 ½ inch pieces

6-8 tablespoons Extra Virgin Olive Oil from Spain

4-5 large cloves of garlic peeled and sliced lengthwise in half

3 lemons

4- tablespoons fresh parsley

Salt and pepper to taste

Preheat oven to 425 F.  Season both side of the chicken with salt and pepper.  On the stove top in a large pan on medium high heat, heat 4-5 tablespoons of Extra Virgin Olive Oil from Spain until hot but not smoking.  Once the oil is hot place the chicken skin side down into the pan.  Brown the chicken 4-5 minutes on each side and transfer to a plate leaving the excess juices in the pan.  Add another 2 tablespoons Extra Virgin Olive Oil from Spain to the pan and add the potatoes, garlic, ¼ cup of lemon juice and season with salt and pepper.  Cook the potatoes tossing often until they start to tender (about 5 minutes).  Transfer the chicken and potato mixture with all the juices onto a baking pan and spread out evenly.  Squeeze on the juice of another lemon and season with more salt and pepper.  Thinly slice a lemon and tuck the pieces into the mixture throughout.  Bake for about 30 minutes until the skin of the chicken is crispy and the potatoes are fully cooked and golden. Remove from oven and top with fresh parsley.




Cauliflower “Meatballs”


Spaghetti and meatballs was always one of my favorite meals growing up.  In fact I don’t know many people that don’t like it.  It’s seriously the best kind of comfort food.  A family favorite at one of those Sunday dinners or a side dish at a good Italian restaurant.


But a good pasta dinner doesn’t always have to involve heavy carbs and meats. Veggie “Meatballs” and veggie noodles work just as good with the right seasonings and method.  And of course there is the sauce.  Whether it’s a tomato sauce or cream based sauce, a pesto or olive oil and garlic with fresh herbs, the sauce is what brings it all together.


Pomi Organic Chopped Tomatoes worked perfectly with this dish.  The sauce is light and fresh and I didn’t need to add any additional ingredients.  It was just straight up garden fresh tomato goodness.


Pomi guarantees healthy and safe products that are 100% Italian and 100% sustainable from environmental, economical, ethical and social stand points. The tomatoes are 100% Italian, cultivated to respect the environment and the health of their consumers, while bringing a burst of flavor to each dish.


These Cauliflower “Meatballs” are baked crispy on the outside and soft and moist on the inside.  The “meatiest meatball around!  You would never even know they are meatless. I used panko breadcrumbs to bind these all together but gluten free breadcrumbs, oats or even cooked quinoa does the job to suit any type of diet.  They can be made in advance and then frozen to be easily reheated into a quick easy meal.


Cauliflower “Meatballs”


6 cups riced cauliflower

1 1/4 cup yellow onion, finely chopped

1 teaspoon fresh garlic, finely chopped

1/2 teaspoon salt

1/2 teaspoon ground black pepper

2 cups seasoned panko breadcrumbs (sub gluten-free breadcrumbs, oats or cooked quinoa)

2 eggs

1 cup fresh parsley roughly chopped

1/2 cup grated parmesan cheese

Olive oil and olive oil spray for cooking

Preheat oven to 400 F.  In a large skillet on the stove top add 1-2 tablespoons olive oil and heat on medium high heat until hot but not smoking.  Add the riced cauliflower and cook stirring often until tender. About 8-10 minutes.  Remove from heat and let cool completely.  Once the cooked cauliflower rice is cooled add to a large bowl along with the remaining ingredients.   Combine well.  Line a sheet pan with parchment paper.  Gently roll cauliflower mixture between your hands into 2 inch balls and place onto baking sheet at least 1 inch apart.  Spray the tops with olive oil spray,  Bake in oven for 25- 30 minutes until tops of the meatballs are golden brown.  Serve with veggie noodles, pasta, with a salad or just as a snack.  Makes 14-16 meatballs.


Shrimp with Tomatoes & Feta

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My grandparents always had tons of fresh mint and tomatoes growing in their garden and feta was always on the table along with some olives and good wine.  Growing up half Cypriot I’ve always had a taste for Mediterranean food so for me the flavors in this dish are far from the normal especially with the addition of the salty feta and fresh mint.

A Mediterranean twist on Shrimp Marinara this Shrimp with Tomatoes and Feta has always been a favorite of mine.  I like to have it with orzo although any type of pasta, rice or even quinoa would work.  Another favorite way to eat it is with some toasted garlic bread.


It’s important to use the best chopped tomatoes for the best flavors.  Pomi USA uses fresh tomatoes ripened under the sun, cut into delicious chunks and packaged on location to bring to the table an inimitable taste and are grown from selected seeds cultivated in Northern Italy.  Fields are located at an average distance of 50 km from processing establishments to guarantee the freshest quality, in other word “local”.



Pomi USA tomatoes are 100% Italian, cultivated to respect the environment and the health of consumers, while bringing a burst of flavor to each dish.

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1 lb. jumbo raw shrimp, peeled and deveined

2 – 3 tablespoons extra virgin olive oil

1/2 cup yellow onion, finely chopped

2 cloves garlic, minced



1/4 cup fresh parsley, finely chopped

1 cup feta cheese, crumbled

1/4 cup fresh mint, roughly chopped

Cracked black pepper to taste

On the stove top heat 2-3 tablespoons of olive oil on medium high heat until hot but not smokey.  Add the onion and cook stirring occasionally until it becomes translucent and fragrant (about 3-4 minutes). Add the shrimp and garlic.  Cook the shrimp turning once 3-4 minutes so they just turn pink throughout.  Add the Pomi USA CHOPPED TOMATOES, mix well, bring to a simmer.  Let simmer for 5-7 minutes until flavors are combined and shrimp is cooked through.  Turn off the heat and sprinkle feta cheese over the top evenly.  Then garnish with fresh mint and cracked black pepper.  Serve with orzo, rice or quinoa.


Brussels Sprouts & Potato Hash



2 cups brussels sprouts shredded

1 large russet potato

1 cup red onion roughly chopped

Extra virgin olive oil

Salt & pepper to taste

Start by precooking the potato. Scrub potato and pierce with a fork.  Wrap loosely in a paper towel, place on microwave safe plate and microwave on high for 4 minutes.  If you don’t like to use a microwave bake in oven on 400 F (without paper towel) for 45-50 minutes until tender.  Let cool for 10-15 minutes then gently peel off the skin.  Dice the potato into 1/2 inch pieces.

In a medium large pan heat 1 tablespoon of olive oil on medium high heat until hot but not smoking.  Add the red onion and cook until they start to sweat and become fragrant.  Add the shredded brussels, season with salt and pepper and continue to cook for another 4-5 minutes until veggies start to caramelize.  Add the potatoes and drizzle in another 1 tablespoon of olive oil.  Season with more salt and pepper and cook for another 3-5 minutes stirring often until potatoes start to brown.  Serve with fried eggs.

Serves 3-4


Pistachio Cauliflower Crust Pizza


Cauliflower Crust


3 cups frozen cauliflower, riced

1/2 cup shredded mozzarella cheese

1/4 cup grated Parmesan cheese

1/2 teaspoon dried oregano

1/2 teaspoon salt

1/4 teaspoon garlic powder

2 eggs beaten

Preheat oven to 400 F.  Heat a pan on the stove top to medium high heat and add the riced cauliflower.  Cook stirring occasionally until tender.  Remove from heat and let cool. Transfer to a fine strainer or a clean dish towel and squeeze as much of the excess liquid out as possible.  This helps keep the crust together. Add the cauliflower to a bowl along with the mozzarella, Parmesan, oregano, salt, garlic powder and eggs and combine well. It should form into a doughy consistency.  Place mixture onto a parchment lined sheet pan, spread out and flatten evenly into desired shape.  Bake in oven for 25 minutes until edges are golden.

Pistachio Pizza Sauce


1 cup lightly salted Get Crackin Wonderful Pistachios No Shells

1 cup fresh basil packed

1 cup fresh parsley packed

1/4 cup grated Parmesan cheese

1 teaspoon lemon zest

1 cup extra virgin olive oil

1/2 cup water

Salt and pepper to taste

Topping suggestions:  Mozzarella cheese, heirloom tomatoes, caramelized onions, fresh basil, crushed pistachios, fried egg

Add all ingredients to a food processor and pulse until combined and smooth.  Add salt and pepper to adjust taste as necessary.  Spread as much of the pistachio mixture on top of the cauliflower crust as desired.

Top with more mozzarella and heirloom tomatoes.  Return to oven and bake until cheese is melted.  Remove from oven and top with caramelized onions, fresh basil, crushed pistachios and a fried egg.


The Hidden Sugar Effect


This content is sponsored by Atkins Nutritionals, Inc.

What are hidden sugars and what harm can they do to you?  On average Americans eat 22 teaspoons of sugar per day without even realizing it.

Incorporating too much sugar in your diet causes an excess of insulin in the blood stream, which triggers high blood pressure and causes the liver to store fat more efficiently.  Over time this can lead to globules of fat build up around the liver and can increase the chances of diabetes, heart disease and stroke.

There are many foods we would never expect to include hidden sugars.  It’s inevitable that a huge source of hidden sugars comes from sugary drinks but much of these sugars also come from the unexpected.  A few examples of these foods include high carb foods such as bagels and breads, potatoes and baked goods like muffins and cookies.  Other foods, which we would least expect, include ketchup, jarred tomato sauces, bananas, dried fruits and corn.

Source:  https://www.atkins.com/how-it-works/hidden-sugars


The best way to avoid hidden sugars is to eat real whole foods like vegetables, high-fiber, low glycemic fruits (like berries) which contain natural sugars, lean meats and a moderate intake of protein, eggs, and foods that are a source of healthy fats like avocados and olive oil.

You can find out more information about “The Hidden Sugar Effect” — foods that you think are healthy that actually turn into sugar when digested. You don’t see the sugars, but your body does — and how sugar effects your health on the Atkins website here:



This Veggie Noodle Salad with Grilled Chili Lime Shrimp is the perfect low sugar, low carb recipe.  Its colorful, nutritious, appetizing and filled with flavors.  It’s the perfect addition to any BBQ, as a salad or a side dish and super easy to make!

Veggie Noodle Salad with Chili Lime Shrimp

1 medium zucchini, spiralized

1 medium summer squash, spiralized

1 large carrot, spiralized

1 ½ cups red cabbage, shredded

1 cup snow peas, shredded (sub. shelled edamame)

1 ½ cups red bell pepper, sliced into thin strips

½ cup scallions

4 Tablespoons toasted sesame oil

4 Tablespoons coconut aminos (sub. soy sauce)

2 Tablespoons rice wine vinegar

2-3 Tablespoon lime juice

½ tsp. chili flakes

2 Tablespoons black sesame seeds

1 Handful cilantro, roughly chopped

Salt & Pepper to taste

In a large bowl, add the zucchini, squash, carrot, red cabbage, snap peas and red bell pepper.  In a separate small bowl or Mason jar add the toasted sesame oil, coconut aminos, rice wine vinegar, lime juice, chili flakes, ½ tsp. salt and ¼ tsp. black pepper.  Blend and emulsify until well combined.

Pour the dressing mixture over the veggies and toss to coat.  Season with more salt and pepper and top with cilantro, scallions and sesame seeds.

Chili Lime Shrimp

1 pound jumbo shrimp, peeled and deveined

1 Tablespoon chili powder

1 clove garlic, chopped

¼ cup fresh lime juice

½ cup extra virgin olive oil

¼ tsp. sea salt

½ tsp. ground black pepper

Add the olive oil, lime juice, minced garlic, chili powder, salt and pepper to a medium bowl or a mason jar.  Blend and emulsify until well combined.  Add the shrimp and let it marinate in the fridge for at least 20 minutes.

Skewer the shrimp and grill on each side for 2-3 minutes until shrimp turns pink or bake in the oven for 10-12 minutes.



Lemon Dijon Potato Salad with Herbs

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This potato salad is even more enjoyable to me then a traditional mayo blended potato salad.  Its light and fresh, made with real and simple ingredients. Lower calories and lower fat content.  Tangy and flavorful with just the right amount of zing.  The earthy Dijon and the tart lemon with fresh herbs makes this potato salad the most perfect side dish or can even be eaten as a whole meal if you prefer.  Plus its soy free, dairy free, gluten free and vegan!

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5 medium Yukon gold potatoes

1/2 cup scallions chopped

1/2 cup flat leaf parsley, roughly chopped

2 tablespoons capers

1 tablespoon whole grain mustard


Lemon Dijon Dressing

1/2 cup extra virgin olive oil

1/4 cup fresh lemon juice

1-2 tablespoons red wine vinegar

2 tablespoons Dijon mustard

1 clove garlic chopped

1 teaspoon salt

1/2 teaspoon ground black pepper

Peel the potatoes and cut into 2 inch pieces.  In a large pot on the stove top bring 4-5 cups of salted water to a full boil.  Add the potatoes and simmer until tender about 10-12 minutes.  Drain and set aside to cool.  In the meantime make the dressing.

In a mason jar add the extra virgin olive oil, lemon juice, red wine vinegar, Dijon mustard, garlic, salt and pepper.  Cover and shake vigorously until combined.

Once the potatoes have cooled, using a knife on a cutting board slice them into 1/4 thick pieces leaving some larger chunks.  Add the potatoes back into a bowl and toss with at least 1/2 of the dressing.  Any dressing you don’t use can be stored in the fridge and used for something else.  Add the scallions, parsley, capers and whole grain mustard and blend well until the potatoes are fully coated with all the goodness.  Serves 4-6 and can be stored in the fridge for up to a week.

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“Atkins: Eat Right, Not Less” Lifestyle Book


When it comes to nutrition advice and living a low-carb lifestyle, the“Atkins: Eat Right, Not Less” lifestyle book is one of my top go-to sources. The book provides solutions for eating the foods we love in a healthier way and contains 100 delicious whole food recipes that are low in carbs and sugar.  www.atkinseatrightnotless.com


As flexible as it is inspiring, Atkins: Eat Right, Not Less” will show me how to enjoy the benefits of a lower carb lifestyle on my own terms.

“Atkins: Eat Right, Not Less” also acts as a guide book that shows me how to eat the right balance of moderate protein, healthy fats and nutrient dense, high-fiber carbohydrates. It features a guide to help avoid the “Hidden Sugar Effect” – foods that you think are healthy that actually turn into sugar when digested. You don’t see the sugars, but your body does – which helps you to experience overall optimal health and effortless weight loss. It provides helpful information on how to read a food label, smart shopping strategies and meal plans for any stage of the game.


The book offers a variety of recipes from breakfast to dinner, including savory side dishes or sweet decadent desserts to suit any time of the day.  Some of my favorites include the Wilted Brussels Sprout Salad with Warm Pancetta Dressing and Parmesan Scallops so I had to share.



Wilted Brussels Sprout Salad with Warm Pancetta Dressing

Wilted Brussels Sprout Salad

4g net carbs

217 calories

Serves 4


½ pound brussels sprouts

5 ounces baby spinach or kale

4 hard-cooked eggs, quartered

4 ounces pancetta, diced

Shred the brussels sprouts in a food processor with the shredder attachment. Divide the spinach and brussels sprouts among four plates.  Divide the eggs among the plates.

Place the pancetta in a small skillet over medium heat.  Cook 4 to 5 minutes, stirring occasionally, until well browned, reserving the fat in the skillet.  Make the dressing as directed.  Divide the pancetta among the salad plates.  Drizzle the dressing over the salad and serve immediately.

Warm Pancetta Dressing

4 garlic cloves, minced

¼ cup apple cider vinegar

2 teaspoons Dijon mustard

Place the skillet with the fat from the pancetta that you cooked over low heat and add the garlic; cook 1 to 2 minutes, until fragrant.  Turn the heat off, carefully add the vinegar and the mustard to the skillet, and stir well, scraping up any brown bits sticking inside the pan.



Parmesan Scallops

14.3g net carbs

299 calories

Serves 4


2 tablespoons olive oil

1 head broccoli, cut into small florets (about 4 cups)

¼ teaspoon garlic salt

¼ teaspoon freshly ground black pepper

2 cups low-sugar marinara sauce from a jar

½ cup water

1 pound fresh sea scallops

¼ cup chopped fresh flat-leaf parsley

½ cup grated Parmesan cheese

Warm the olive oil in a large skillet over medium heat.  Add the broccoli, garlic salt and black pepper; cook 7 to 8 minutes, until the broccoli starts to brown and soften.  Set the oven to broil.  Decrease the heat to low under the skillet, carefully add the marinara sauce and water; and stir well.  Smooth the top of the broccoli sauce mixture and place the scallops on top.

Sprinkle with the parsley and Parmesan, and place under the broiler.  Broil 4 to 5 minutes, until the tops become golden and the scallops are cooked through and no longer translucent when sliced with paring knife.  Serve immediately.




Chicken Sausage with Peppers & Onions


This was one of my favorite meals growing up.  A few simple ingredients and easy to make.  Perfect on a sandwich, in a wrap, over pasta or served with garlic bread.  Comforting and delicious.  Taste great reheated as a leftover.


4 Italian style chicken sausage links

1 medium red bell pepper cut into 2 inch pieces

1 medium green bell pepper cut into 2 inch pieces

1 large yellow onion cut into cut into 2 inch pieces

extra virgin olive oil

salt and pepper to taste

In a small pan on the stove top pan sear the sausages until browned and fully cooked.  Set aside to cool.

While the sausages cook, heat 2-3 tablespoons olive oil in a large skillet on medium high heat.  Add peppers and onions and season with salt and pepper.  Cook the peppers and onions stirring occasionally until caramelized.  About 10-12 minutes.

Slice the sausage into 12 inch thick coins.  Add the sausage to the pan with the peppers and onions.  Continue to cook for 2-3 minutes.  Serve in lettuce boats, with crusty bread or a on a sandwich.