Daily Independent (Ashland, KY)

May 15, 2012

Jarring approach to slaw; barbecue ideas; healthier pancakes

Lee Ward
CNHI News Service

ASHLAND — Food in a jar is great, especially when you’ve made it yourself.

I’m not up to canning — besides, I don’t have a garden or orchard. I’m not talking about “putting up” food. I’m talking about making individual servings of foods and packaging each serving separately.

Jars have an heirloom look to anything they store and this recipe from Nestle makes use of healthy, fresh food and great-looking jars.


8 (pint-size) mason jars


2 cups Apple Nestle® Juicy Juice® All-Natural 100 percent juice

1/4 cup apple cider vinegar

1/2 teaspoon fine sea salt

1/4 teaspoon freshly ground black pepper

2 tablespoons Dijon mustard

1 tablespoon honey

1/4 cup canola oil


5 cups each thinly shredded purple and green cabbage, divided

2 cups shredded carrot and/or thinly sliced red bell pepper, divided

8 tablespoons sliced green onions, chives or shredded fresh basil, divided

Place Juicy Juice in medium saucepan and bring to a boil over medium heat. Boil for about 25 minutes or until reduced to ¼ cup (reducing the juice will add more sweetness and deepen the apple flavor). Cool to room temperature.

Whisk together reduced juice, vinegar, salt, pepper, mustard and honey. Gradually add oil in a slow, steady stream, whisking constantly until blended. Divide vinaigrette between each of eight mason jars.

Layer about 1/3 cup purple cabbage, 1/3 cup green cabbage, 2 tablespoons carrot and 1 tablespoon sliced green onions in each mason jar. Add another layer (same quantities excluding green onions) of purple cabbage, green cabbage and carrots. You should have about an inch gap between coleslaw and lid so that it is easy to shake; seal closed. When ready to serve, simply shake to coat. Jars of unshaken coleslaw can be refrigerated for up to 3 days.


May is National Barbecue Month; to celebrate, here are some delicious and different ways to jazz up your outdoor cooking from the San-J company. Note that these recipes are also gluten-free.



4- to 6-ounce swordfish fillets

¼ cup plus 2 Tablespoons San-J Orange Sauce, divided

2 large oranges, peeled

1 large fennel

¼ cup olive oil

1 teaspoon kosher or fine sea salt

½ teaspoon black pepper

Place the swordfish fillets in a large plastic storage bag. Add ¼ cup San-J Orange Sauce and gently shake to coat the fillets with sauce. Marinate in the refrigerator fro 30 minutes. Heat grill to medium high heat (450°F).

Cut the oranges into segments over a plate or bowl to catch the juice. Measure 1 tablespoon of orange juice and combine with 2 Tablespoons San-J Orange Sauce, olive oil, salt and pepper in a medium mixing bowl. Add the sliced fennel and toss gently to combine. Cover and refrigerate until serving time.

Remove swordfish from marinade and discard marinade. Brush grates of the grill with some oil. Grill for 8 minutes with the lid closed, turning once.

Place the orange and fennel salad on plates and top with the swordfish fillets and serve.

Makes 4 servings.



6 boneless, skinless chicken thighs

½ cup San-J Orange Sauce ½ cup honey

2 teaspoons sesame seeds

Cut chicken into 1½ inch pieces. Combine the San-J Orange Sauce and honey and put half in a medium mixing bowl, reserve the rest for later. Add the chicken pieces to the bowl and toss to combine. Let chicken marinate for 20 minutes at room temperature or for up to 4 hours in the refrigerator. (If marinating in the refrigerator, let come to room temperature for 20 minutes before grilling.) If using wooden skewers, soak four in water for 20 minutes. Pre-heat the grill to moderately high heat (450°F on a gas grill).

Divide chicken pieces onto 4 skewers allowing the chicken to touch but do not cram the pieces together. Brush grates of grill with oil.

Grill for 4 minutes with the lid to barbecue closed. Turn skewers over and grill another 4 minutes covered. Brush the reserved sauce onto the chicken and cook for another 2 minutes, turning several times, or until the chicken is cooked through but still juicy. Sprinkle with sesame seeds and serve.

Makes 4 servings.


Our Tri-State has a large number of diabetics. Eating too much sugar isn’t good for anyone anyway. One painless way to cut down on sugar is to use sugar-free syrups on your pancakes, French toast and waffles. One to try is Ali’s All-Natural Pancake Syrups, which are available in five flavors — strawberry, blueberry, banana, maple and boysenberry. The company also offers this recipe to go with their product.



4 organic egg whites Dash of cinnamon

1 tablespoon ground flax seed

1 packet of stevia

1/2 scoop of protein powder

1/2 small organic banana

Handful of organic blueberries

2 teaspoons Ali’s All Natural Sugar-Free Maple Flavored Pancake Syrup

Mix all the ingredients into the bowl except for the fruit.

Make sure your skillet is turned on medium to hot as you do not want the pancakes to burn.

Pour the batter onto the pan and then add your desired fruit. Pinch pieces of the banana and blueberries onto the pancake as it is cooking.

TIP: Since you have no batter or carbs to hold the pancake together like a regular one, you have to watch it closely while cooking. Because of all the protein, it will get hard fast, so just leave it on for approximately 30 seconds or so and then flip over. Ali suggests leaving it a little runny in the center so it is not completely cooked because it gives the pancake a better taste. Top with Ali’s All Natural Sugar-Free Maple Flavored Pancake Syrup.


While I don’t claim to be an expert cook, I do like to cook and love to eat. Readers are encouraged to send questions about food and cooking; I’ll try to find the answers. Also, if you’re looking for a specific recipe, send your request, or if you can offer a recipe to someone looking for something specific, please send e-mail to lward@dailyindependent.com.