Archive for Author Chef Ann

Mango lassi

pic of mango lassi in 2 glasses

pic of mango lassi in 2 glasses

Mango lassi, Chef Ann style, made with fresh Haden mangoes. Ripe banana, non-dairy coconut creamer, plain yogurt, and delicious vanilla bean Häagen-Dazs ice cream. Garnished with crushed honey roasted almonds and a small sprig of Mint leaves.


2 large mangoes (Haden) or any fresh mango variety available

1 medium very ripe banana

1/3 cup of Plain (low-fat) chilled yogurt

2 scoops of vanilla bean ice cream (Häagen-Dazs)

1 cup of coconut creamer (non-dairy) is optional

1 cup of crushed ice


Honey roasted slivered almonds (crushed)

2 small mint leaves per glass

Directionspic of mango and banana

  1. Wash and rinse mangoes in cold water, pat dry before you peel, slice and add to the blender
  1. Add mangoes and banana in blender and puree for 2 minutes
  2. Now add remaining ingredients and blend for 2 minutes or until the consistency is frothy.
  3. You may add additional crushed ice if you wish
  4. Pour into tall or short glasses
  5. Garnish with crushed almonds and fresh mint

There, you have it fresh Mango lassi Chef Ann style
Buon Appetito my friends!

Total time: 8-10 minutes
Servings: 2-4 depending on size of glass

pic of mango, banana and cream Chef Ann Tips for Mango lassi

Mangoes, there are so many varieties to choose from, so help yourself to your favorite. My fav just happens to be the Haden mango for this lassi recipe.

If you choose a smaller variety such as the Alphonso mango, you may need to use three or four mangoes for this recipe.

Your choice

Some of you may not like coconut, please fill free to go with your choice of milk. Remember this is a ‘Chef Ann style’ lassi. I do recommend almond milk as a nice option for this mango lassi.

You can also use any brand of vanilla bean ice-cream you like.

Crushed ice or ice cubes

Another tip to consider, omit crushed ice in the blender. Add ice cubes to your glass then pour your mango ingredients over the ice. Mango lassi over ice, how nice is that!

Lactose intolerant?

Those of you that are lactose intolerant, not to worry just skip the ice cream and the yogurt. Don’t forget, the coconut creamer for this recipe is (non-dairy).

Here are several great (milk) alternatives to choose from; Almond, Cashew, Coconut, Hemp, Rice, and Rose milk.

Less sugar

This fresh mango lassi is presented to you with far less sugar than the traditional mango lassi found in Punjab province. For those who prefer to do as little sugar as possible, but still want to live on the edge a bit, here you have it!

Enjoy this great beverage any time of day!

Show your Love

Oh, by the way, don’t forget to ‘Like’ or leave me a ‘Comment’ at the bottom of this page.


lassi – wiki


6 Amazing Reasons to Love Canned Wild Alaska Red Sockeye Salmon

pic of red sockeye n can
Go to Amazing Reasons:

6 Amazing Reasons to Love Canned Wild Alaska Red Sockeye Salmon

My hope is to enlighten you about some of the positive reasons you should
enjoy canned wild Alaskan red sockeye salmon. Why make a big deal about
this? Because the taste is amazing and I just spent a lot of time to give
you all this fantastic information. 🙂

pic of canned red sockeye salmon
I know that many people do not care to eat canned products because they think they are substandard in some way.

Well, I am here to erase that myth and prove that canned wild Alaska red sockeye is a top-notch product that can be trusted in more ways than one!

1. 100% Pure

Did you know that Alaska leads the country in harvesting wild caught red sockeye salmon? The beautiful pristine waters make it possible for naturally, healthy salmon to be sustainable.

  1. Canned sockeye is 100% pure
  2. No fortified[1] ingredients
  3. Sockeye is not farm raised
  4. No antibioticspic of red sockeye salmon

2. Sustainable

Right now, you are perhaps wondering what does salmon and sustainable have to do with one another? Let us look at the definition of ‘sustainable’ in this subject.

  1. Sustainable means, to not be harmful to the environment or deplete natural resources
  2. The environment I am talking about is our ‘marine life’ and what I mean by depleting natural resources, I am speaking in reference to fish species and supporting long-term ecological balance
  3. Wild sockeye has the best eco-rating

3. Strict Regulations

More importantly, let me help you understand the process that makes this possible.

  1. The Marine Stewardship Council, (MSC) is an independent non-profit global organization, who set strict standards and regulations for sustainable fishing
  2. Harvest and hatchery operations must manage and regulate the practices of environmental standards and procedures
  3. MSC grants a fishery with a label ‘Certified’ when they have met the obligation of biological and ecological practices
  4. When fisheries are well-managed, they are also less likely to have any problems with contamination. That is a huge relief for everyone!

The importance for a fishery to be labeled certified also tells you, the consumer that the species of fish you buy and eat is indeed safe.

  • No over-fishing or exploiting of resources
  • Fish species have not diminished or become extinct

MSC, scientists, seafood companies and conservation groups have all become ocean caretakers. They make sure that marine life is not endangered or threatened.

  • Assurance that fish populations are healthy and stay for the future
  • All Alaska fisheries are ‘Certified’ Sustainable
  • This promotes the best environmental choice in seafood

4. Beneficial Nutrients


I cannot very well talk about salmon, without mention of the abundant levels of Omega-3 Fatty Acids. Canned wild Alaska sockeye has all the nutrition of a fresh salmon fillet.

  • Omega-3 is an essential nutrient that our bodies need to function properly
  • These fatty acids aid in lowering blood pressure
  • Reduces blood vessels from clotting
  • Improves blood cholesterol
  • Eliminates the possibility of coronary heart disease and stroke

Fatty acids help to decrease triglycerides. Triglycerides are the main component of body fat in humans, animals, and vegetable fat.

  • Triglycerides provide us with energy
  • Polyunsaturated fat helps build brain cell
  • Aids in memory deficiencies

One fact is fish (salmon) is great brain food, but I must concede that we should eat it in moderation. Oh, by the way, don’t bother removing too much of the skin from your canned salmon; it is healthy for you!

  • 1.94g of polyunsaturated fat (good fat) in 3 ounces of canned red
  • 1.74g in 3 ounces of canned pink salmon

The majority of sockeye feed on plankton, krill, and other tiny shellfish. These organisms create carotenoids and astaxanthins; pigments found mostly in pacific salmon.

  • Astaxanthins and carotenoids create the beautiful orange/red flesh color
  • Protect our cells from the damages of free radicals/toxins
  • Boost our immune system
  • Supports skin and eye health
  • Carotenoids provide numerous benefits in the area of cancer and eye disease

We can experience a multitude of health benefits from eating canned red sockeye salmon so, what are you waiting on. The can is not knocking at your front door, you have to go to the supermarket!

Canned salmon is rich in calcium

Calcium is an essential mineral and without it, our bones and teeth would not have stability or structure.

  • Calcium can help eradicate osteoporosis
  • The tiny edible bones found in canned salmon are loaded with calcium

Salmon Croquettes Delight; Made With the Best Quality Sockeye

Canned salmon packed with protein/amino acids

Because wild red sockeye salmon is an oily fish, it provides us with a healthy source of protein. Protein plays a vital role in our biological make-up and amino acids are the building block of this bioprocess.

  • Proteins/amino acids make our bodies function properly, supplying structure to every cell
  • Our bodies naturally produce some amino acids
  • We get essential amino acids from our diet
  • Amino acids work in union with muscle mass, tendons, skin tissue and vital organs

The Institute of Medicine recommends a minimum of 8g of protein for every 20 pounds of body fat.

  • In a 3.5oz serving of red sockeye salmon, there are 27g of protein
Magnesium in Canned salmon

Magnesium is a crucial mineral for all living cells. This mineral regulates our body temperature. Through biochemical processes, magnesium supports cardio rhythm, nerve function as well as supporting bones and teeth.

  • Regarding muscle function, magnesium aids in reducing muscle spasms
  • Reduces the risk of constipation and indigestion
  • Magnesium is absorbed through our small intestines
  • 3.5 ounces of canned salmon gives you 29 milligrams of magnesium
Canned salmon and potassium

Another indispensable mineral is potassium. Potassium is an electrolyte, which conducts the electricity in our bodies.

  • Helps the body maintain normal fluid balance
  • Responsible for controlling heartbeat and blood pressure
  • Makes muscles function correctly
  • Promotes bone health
  • Electrolytes stimulate kidneys to discard waste matter

Without a sufficient amount of potassium, our nervous system will malfunction.

  • Causing major problems to cell structure
  • Muscle tissue and vital organs

It is very important that we eat food that contains potassium daily. A 3oz serving of canned wild sockeye supplies 347mg.

5. Flash Frozen

Red Sockeye salmon is flash frozen at its peak of perfection. Strict guidelines and specifications ensure that consumers receive the best quality product.

  • Blasted with external cold air 60 below zero or colder
  • Flash frozen guarantees nutrition, texture, moisture and flavor
  • Retaining freshness is a key component

6. Heat Processed

Some canned salmon undergo heat processing, cans are vented for less than 20 minutes at 225° F. Then, undergo another process at 245° F. for 45 minutes depending on the size of the can.

  • Heat process helps eliminate the possibility of botulism
  • Alaska red sockeye is fully cooked
  • Has a long shelf life; six to nine years
  • All wild Alaska red sockeye salmon come from well-managed fisheries

Conclusion: Use wisdom

Remember to take responsibility when buying food items. My slogan is “let the buyer beware”. Check labels on all canned goods. When spending your hard-earned dollars, use wisdom.

Make sure that the label on the can reads ‘Wild Alaska Red Sockeye Salmon’ and, not just salmon. Wild caught should be a part of the label otherwise, you could be buying farm-raised salmon.

Check the cans

In the event that a can does not show an expiration date; bring it to the attention of the clerk in the market. Hold the store accountable. Never buy cans that appear swollen, have dents, rust, leakage or a foul odor.

Skin and bones

For those of you that feel skin and bones are a hassle, buy the ‘boneless skinless’ wild Alaska red sockeye salmon. Then, be prepared to pay a little more.

Do keep in mind, the health benefits of eating skin and bones! Of course, it is strictly a matter of choice.

Read labels

Depending on the brand you buy, the label of ingredients on the back or side of the can may read; ‘red Salmon, Salt’. If you are sodium restricted, not to worry:

  1. drain all the liquid and run a small amount of cold water over the salmon while it remains in the can
  2. drain the remaining water before preparing your dish
image of sustainable seafood logo for canned wild alaska red sockeye blog

Look for this logo at any seafood market or restaurant

Get to know this label and remember to look for “Wild Alaska” or “Wild Caught”.

Ask questions

Wherever you purchase seafood and don’t see the MSC logo ask these questions:

  • Where is the fish coming from?
  • Is the fish farmed or wild caught?
  • If MSC logo is not visible, ask why

Once again, I encourage you to ask questions. Prove, that you are a wise consumer and demand better food choices for you and your family. Change can only come about when we open our mouth and speak out.FYI: Farmed salmon has added antibiotics and contain more B6 than omega-3’s.

Until next time, remember to use wisdom! Chef Ann

References / resources:

[1]Fortified: Wiki – Food fortification
Canned fish – wiki || Triglycerides: Why do they matter? – || Sustainable
– National Geographic || Marine Stewardship Council (MSC) – wiki || Omega-3 in fish: How eating fish helps your heart –


Salmon Croquettes Delight; Made With the Best Quality Sockeye

pic of salmon croquette
pic of salmon croquettes

Baked Salmon Croquette garnished with Lemon dill dressing

Baked Salmon Croquettes

Salmon Croquettes; wild Alaskan Red Salmon, Baked salmon croquettes uniquely shaped. Prepared with colorful sweet bell peppers, diced celery, scallions, Italian bread crumbs a hint of cayenne pepper and a dash of smoked paprika. Served golden brown and garnished with a drizzle of lemon dill dressing.


  • 3 cans of Red Salmon (wild Alaska) 7.5oz (213g) or (2) 14.75-ounce cans
  • 1 Tbsp. finely diced celery or 1 tsp. of celery seed
  • 2 Tbsp. of Orange bell pepper (diced small)
  • 2 Tbsp. of Red bell pepper (diced small)
  • 4 Scallions (green onions) finely chopped
  • 2 large eggs (beaten)
  • 1/4 tsp. of fresh lemon juice

    pic 4 salmon croquettes

    Red Sockeye Salmon

  • 1 cup of Italian bread crumbs
  • 1/2 cup of Panko bread crumbs
  • 1/4 tsp. Cayenne pepper
  • 1/4 tsp. Smoked paprika

Ingredients for Lemon Dill Dressing

  • 4 sprigs of fresh Cilantro (chopped)
  • 2 Scallion diced
  • 1/4 tsp. of garlic and parsley seasoning
  • 1 and 1/2 Tbsp. of fresh lemon juice
  • 1 Tbsp. of fresh chopped Dill or 1 tsp. of dried Dill Weed
  • 1/2 cup of Miracle Whip
  • 1 and 1/2 tsp. of Honey mustard
  • 1/4 tsp. of sweet relish
  • 1 Tbsp. of sweet Marsala

Preparation for Lemon Dill Dressing

  • In a medium size bowl combine all of your ingredients; use a fork or a whisk and stir for about three minutes
  • Do a taste test, you may want to add a dash of salt; if not cover and refrigerate until ready to use
  • Remove from refrigerator fifteen minutes before serving

Instructions for Salmon Croquettes

  • Open both cans of salmon, but do not remove salmon until you have drained all liquid from the can.
  • Hold each can under cold running water with salmon still in the can for about two seconds, now take a fork and press down on salmon allowing water to drain out of the can

Preparation before cooking

  1. In a large bowl add 1 can of salmon
  2. Prick salmon apart with a fork making sure to remove the visible small bone particle and loose skin; discard in sink
  3. Repeat this process with the other cans of salmon
  4. Combine bell peppers, green onion, celery, eggs, lemon juice, cayenne pepper and a 1/2 cup of Italian bread crumbs
  5. With a fork or spatula blend ingredients well, portion ingredients into four, six or eight parts with a spoon or spatula
  6. In a medium size bowl add a 1/2 cup of Italian bread crumbs and the 1/2 cup of Panko crumbs
  7. Using your hands begin to mold each section into an oblong shape
  8. Holding one salmon croquette at a time sprinkle bread crumbs all over, or you can roll them in bread crumbs
  9. Gently shake off excess bread crumbs
  10. Place salmon croquettes on a medium size plate and cover with plastic wrap; place in refrigerator for about thirty minutes to an hour
  11. Preheat oven 350 degrees F.
  12. Remove salmon croquettes from refrigerator and discard plastic wrap; sprinkle smoked paprika gingerly (carefully) on both sides
  13. Place croquettes on a non-stick cookie sheet; you may also line a cookie sheet with parchment paper in the case that you do not have a non-stick pan

Preparation while cooking

  1. Place croquettes in oven on middle rack; 350 degrees for twenty-three minutes
  2. If you have placed your salmon croquettes on parchment paper, remove them from the cookie sheet and put them on a Comal / iron skillet or another ‘broiler-safe’ pan
  3. Now put them under the broiler for two minutes or until golden brown; watch carefully so they do not burn
  4. If you did not use parchment paper, just make sure that your baking sheet is broiler safe and follow number 3.
  5. Serve on a platter or individual plate and garnish with lemon dill dressing; Buon Appetito my friends

Preparation time: 28 minutes
Cooking time: 25 minutes
Total time: 53 minutes
Servings: 6-8

Chef Ann Tips

What to buy:

My choice was the Red Sockeye Wild Salmon, however, the Wild Pink Salmon is another choice for this recipe if preferred. You can also buy Boneless Skinless Salmon in the can. Be prepared to pay more at the market.

How to prep Can Salmon:

You may or may not rinse canned salmon in cold running water before removing from the can and pouring into a bowl.

Be sure to remove the visible bone in the center of the salmon; better known as the (backbone).

Do not bother with the removal of all the little soft bones, they are all edible.

I do remove some of the loose skin found in the can, but not all of it. Just in case, you did not know; Omega 3 fatty acids are found in the skin of salmon.


Dried Celery seed is fine to use in this recipe if fresh celery is not available. For those of you that want more spice;double the Cayenne pepper, but keep in mind you will be tasting more heat than the real flavor of the Sockeye Salmon.

Size matters:

After mixing all of your ingredients into the salmon, decide how large you want croquettes to be. I would suggest 2.4 or 2.5 ounces per croquette for a party of four. You can portion them at five ounces each and that would yield a large croquette as featured at the top of my recipe. Also, if you do not care for the shape of my croquettes; by all means make salmon patties, and reduce the baking time by five to seven minutes.

About the Lemon Dill Dressing:

Plain Greek Yogurt or mayonnaise can be a substitute for the Miracle Whip. The use of sweet Marsala is optional. The best tip I can leave you with is to just put your whole heart into making this the best dish ever!

Helpful information

  • Icicle Seafood Inc. is a Seattle-based processor of the Arctic Star brand of canned “Wild Alaska Red Salmon”, used for my recipe.
  • Alaskan Star Inc. Seattle, Washington 98199 distributes this product.
  • This salmon is ‘wild caught’ in the U.S.A
  • One serving of this red salmon provides 800mg of EPA and DHA Omega-3 fatty acids.
  • Nutrition Facts about this product are as follows; serving size 2 oz. (56g / ¼ cup) Servings about 4, Calories 90, Fat Calories 40
  • This product has zero sugars, which should make any diabetic smile.
  • You may not find the Arctic Star brand in your market; here are some labels to consider. Deming’s, Honey Boy, Black Top, Trader Joes label, Raincoast Trading, and Vital Choice.

Icicle Seafoods, Inc


Bundt Cakes, Persimmon Sweet Potato

pic of bundt cake
pic of bundt cakes

Persimmon Sweet Potato Bundt Cake

Persimmon Sweet potato Bundt Cakes, made with juicy Hachiya persimmons, delicate sweet potatoes and two distinct spices. Topping off these mini marvels, with a drizzle of whipped cream cheese glaze, infused with a hint of cinnamon whisky and sprinkled with honey roasted slivered almonds.


1/2 cup of sugar (white granulated)
1/2 cup of brown sugar
3 large eggs (room temperature)
1 1/2 sticks of Butter (unsalted ) at room temperature
1 cup of ripe persimmon pulp (soft Hachiya) 4 to 6
1 cup of mashed sweet potatoes (2 medium small sweet potatoes baked)
1 Tbsp. of pure vanilla extract (not imitation)
1 tsp. of fresh Lemon juice
2 1/2 cups of All-purpose flour (sifted)
1/2 tsp. of salt
1 Tbsp. baking Powder
1 tsp. cinnamon
1/4 tsp. of ground nutmeg
1/4 cup of coconut creamer
8 to 10 mini bundt pans 8 oz. (non-stick)

pic of persimmons for bundt cakes

Hachiya Persimmons

  1. Preheat oven at 350 degrees
  2. Lightly wash and rinse persimmons and sweet potatoes in cold water; dry with paper towel
  3. Bake sweet potatoes until they are nice and tender; 40 to 45 minutes (soft to the touch) allow them to cool before removing skin
  4. Remove tough flower-like tops of each persimmon and scoop out the pulp and place in a bowl; measure 1 1/2 cups and set aside
  5. Mash sweet potatoes for 1 cup; set aside until ready to use
  6. Crack each egg and place in separate small bowls; this will prevent any bad eggs or cracked shells sabotaging the recipe
  7. Have on hand 8-10 mini bundt pans (8 oz. non-stick)
  8. Grease and flour bundt pans (optional)
Preparation before cooking
  • In a medium bowl add all of your dry ingredients, sifted flour, salt, baking powder, cinnamon and nutmeg. Whisk or mix well with a fork for one minute and set aside.
  • In a large mixing bowl, add sugar and butter; beat at low-speed with electric mixer until texture is nice and creamy
  • Add one egg at a time and continue to mix until each egg is blended
  • Now add small portions of persimmon pulp and mashed sweet potatoes. Mix at medium speed; scraping the sides of the bowl
  • Gradually combine dry ingredients with a large wooden spoon; add small amounts and alternate with your liquids; dry ingredients and then wet ingredients (coconut cream, lemon juice  vanilla extract)
  • Continue to mix until batter is smooth and slightly thick; (2 minutes)or 300 strokes with wooden spoon
  • There should be no dry spots in the batter
  • Do not over-mix or your bundt cakes will be tough in texture
  • Scrape with a spatula or use a large wooden spoon to transfer batter into bundt pans
  • Gently tap each bundt pan on counter top, before placing in oven; this will eliminate air bubbles
  • Place bundt pans on middle rack of oven to bake
Preparation while cooking
  1. Do not open the oven while cakes are baking
  2. Now is a good time to prepare the glaze
  • Bake bundt cakes for 45-55 minutes or until golden brown
  • Prick the center of the cakes with a tooth pick; it should come out clean; if not your cakes will need more time in the oven
  • Be careful not to over cook
  • Remove cakes from oven and allow them to cool down for 10 minutes
  • Remove cakes from bundt pans and place them on a wire rack or a long sheet of parchment paper
  • Drizzle with glaze when cakes are totally cool
Preparation for Glaze
  • 1 1/2 cups of confectioners sugar (sifted)
  • 1/2 tsp. of cinnamon whisky (optional)
  • 3 Tbsp. of whipped cream Cheese
  • 1/4 tsp. of vanilla extract
  • 1/4 cup of almond creamer
  • 1/4 cup of whipped cream (optional)
  • pinch of fresh lemon juice
  • With electric mixer, beat cream cheese until fluffy about 2 minutes
  • Now add sugar and cinnamon whisky, beat for another 2 minutes
  • Add remaining ingredients, and beat at low-speed until consistency is creamy enough to pour or drizzle over your Persimmon Sweet Potato Bundt Cakes

Preparation time: 40 minutes
Cooking time: 45-55 minutes
Total time:
1 hour and 40 minutes
Servings: 8-10

Chef Ann Tips for Bundt Cakes

  • There are many varieties to choose from when it comes to persimmons.
    Most supermarkets have them in abundance now. The Hachiya
    Persimmons were my choice for this recipe, due in part to their size
    they yield more pulp than the Fuyu persimmon, which is smaller.
  • It is important to use very ripe fruit for this recipe. Try to pick the
    soft heavy ones when you go to buy. Just in case, you come across firm
    Hachiya, not to worry.
  • Allow persimmons to set out for a few days near
    apples or bananas, this will help them to ripen quickly. After you wash,
    rinse and dry them, take a paring knife and remove the flower-like tops.
    This process will make it easy to scoop out the pulp.
  • Sweet Potato vs. yam, an interesting thing happened when I was creating this recipe; my blog will give you all the details. However, I will tell you this much, don’t worry if you end up with yams! Your results will taste the same, delicious Persimmon Sweet Potato Bundt Cakes;
    don’t worry be happy 🙂
  • Let’s talk eggs for a moment; before adding eggs to a recipe, it is a good idea to crack each egg and put in a separate bowl. On occasion, it is possible to come across an egg that has blood in it.
    In addition, the chance of cracked eggshells falling in the mix is another issue of concern.
  • To grease or not to grease and flour your bundt pans; if using non-stick
    pans there should not be a need for it. However, if you have had problems in the past and feel more comfortable with greasing and flouring your pans go for it! It certainly can’t hurt anything.
  • Once you have poured your batter into the pans be sure to smooth over the tops with a spatula, this process will help the cakes cook evenly; tap each pan gently on counter top and this will keep air bubbles out of the cakes.
  • Moving on to the subject of my glaze for these cute little mini
    bundt cakes, have some fun and head over to Bev-Mo for the Cinnamon
    Whisky. It adds a nice hint of flavor. This idea is optional of course.
  • Some may not be able to find Coconut milk (creamer) no problem go with
    Almond. Whatever you do, just enjoy this experience and let me know
    what you think!
  • My last tip for you is crucial for the outcome of these charming mini bundt cakes; don’t ever open the oven while cakes are baking. The problem that occurs with the oven being open is that it allows cool air to come in and change the temperature. This will cause cakes to collapse, sink in the middle and perhaps crack. This makes for a disaster.
  • Persimmons and Sweet Potatoes, who would have thought? All I can tell you, is get ready for a sweet treat!
    You will find the texture and taste simply amazing. Buon Appetito

Persimmon – | 7 Most Common Baking Mistakes


Cauliflower Roasted Garlic & Herb Whipped

pic of cauliflower

pic of cauliflower


Beautiful “cheddar” cauliflower joined with an intensely robust flavor of freshly roasted garlic, melted butter and herbs then whipped to perfection. This side dish could easily be mistaken for garlic mashed potatoes.

Orange "Cheddar" Cauliflower

Orange “Cheddar” Cauliflower


2 large heads of “cheddar” (orange) cauliflower
1 medium garlic bulb (wrapped in foil)
1 Scallion (diced)
2 Tbsp. dried crushed parsley
4 Tbsp. of butter
1/2 cup of chicken stock or broth
Salt and pepper to taste


  1. Remove the bottom portion from cauliflower and discard.
  2. Chop cauliflower in quarters and place in a large prep bowl of cold water and add 1/4 cup of white vinegar.
  3. Allow vegetable to soak for about five minutes, then pour water off and repeat process until water is clear of any unwanted particles.
  4. Rinse in cold running water, and place in a colander to drain.
Preparation before cooking
  • Preheat oven at 325 degrees
  • Wrap whole garlic bulb in foil
Preparation while cooking
  • Wrap whole garlic bulb in foil then place in oven for about 15 minutes
  • In a large stock pot, add 1/2 cup of chicken stock or chicken broth. Place steamer insert and add all of your cauliflower and cover with lid

pic of veggie in steamer

  • Bring to a boil for about 15 minutes, lower your heat keep the lid on for five minutes to continue the steam process
  • Be mindful that you do not want mushy cauliflower; check at the 12 minute point of boiling
  • With a fork, slightly prick cauliflower. It should be tender with a slight firmness; enough that the fork goes right in
  • Remove vegetable from steamer and place in a large mixing bowl
  • Remove and discard the root cluster that is attached at the bottom of the roasted garlic bulb, along with the papery skin.
  • Squeeze to remove roasted garlic then combine it with the cauliflower
  • With a fork, mash roasted garlic cloves and add butter and parsley
  • Mix at medium high-speed until fluffy; add salt to taste and continue to mix at medium speed until cauliflower has a whipped consistency
  • Plate and garnish with chopped parsley or diced scallion

Preparation time: 10 minutes
Cooking time: 20 minutes
Total time:
30 minutes
Servings: 6-8

Chef Ann Tips for Cauliflower

It is important to pick an unblemished head of cauliflower. Check for little dark spots. You want the entire head to be deep orange or golden in hue. Be sure that the head is firm; this will ensure freshness.

You can also use the white or green for this recipe. For a nice change of pace, this is a great substitute for mashed potatoes and the taste is actually pretty close. Your taste buds will deceive you with this recipe.

When choosing garlic bulbs; the firmer they are the better. This also ensures freshness. The garlic cloves should be tight and the papery skin intact. Also, for those serious garlic fans you can use a large bulb of garlic to get an extra bang in flavor.

If you have any stock/broth left over, you can use some of it in your mix. The other alternative, would be to simply refrigerate or place in the freezer for your next recipe.

Helpful information

White cauliflower is the most common color of this vegetable! Venture out and try some of the other colors, I do believe you will enjoy them. I have chosen “Cheddar Bouquet” or “orange” cauliflower for my recipe. This color trait contains about 25% more Vitamin C than the white does. The “cheddar” also contains a good amount of potassium. This wonderful vegetable is great to eat in its raw form as well as steamed or stir-fried. Which helps hold the nutrients needed from this vegetable?



Crab Cakes

photo of crab cakes on plate

Crab Cakes; Jumbo Lump crab meat, sweet and succulent. Crispy Crab Cakes, baked, grilled or pan seared then paired with a Special Creamy Sauce that will knock your socks off.


1 1/2 pounds of jumbo lump Crab meat (go to blog: Selecting Crab Meat for Crab Cakes)

2 Tbsp. cream cheese (chive & onion spread)

2 Tbsp. Yogurt (plain non-fat)

3 green onions (diced)

1 tsp. Lemon juice

1 yellow mini bell pepper (diced)

1 orange mini bell pepper (diced)

2 eggs lightly beaten with a pinch of sea salt

1 1/2 cup Panko bread crumbs

1/2 cup crushed corn flakes (optional)

2 Tbsp. Coconut oil or Rice Bran oil


1/2 tsp. of Dill Weed

1/2 tsp. of Chili powder (mild)

1/4 tsp. of Cayenne pepper (optional)

1/4 tsp. of Garlic powder

1/2 tsp. paprika (smoked paprika optional)

My Special Creamy Sauce (optional)

2 Avocados (medium)

2 Roma tomatoes (large)

4 sprigs of Cilantro

1 Tbsp. Honey Dijon (fat free)

1/2 tsp. of garlic and parsley salt

1/2 tsp. of Lime juice

1/2 tsp. of onion powder

Chef Ann Notes:

  • Selecting the perfect Crab meat is paramount for this recipe! You can start at the ocean or the nearest seafood market, but be ready to spend a little more. This Crab Cake recipe I have created for you is so worth the money, and believe me; you will not find a better crab cake in North America! 😉
  • Look for the Jumbo Lump Crab and not the imitation crab meat that you see at the local market. Be sure to drain any excess water before you prepare your crab cakes. look for shells or particles and discard.
  • Try to keep the lumps as they are, when you mix and fold in all your ingredients to form your crab cakes
  • Also keep in mind your option, to turn up the heat and use more spice. This will of course depend upon whom you are cooking for. The amount of cayenne pepper that I add to this recipe makes it very mild.
  • Regarding the cream cheese I choose, “chive & onion spread” it works perfect, but you may substitute for plain cream cheese or yogurt.
photo of crab cakes on plate

Crab Cakes


  1. Rinse all produce in cold water and pat dry before using
  2. Check crab meat for shells, and discard before you begin this recipe
  3. Do not shred crab meat, keep it lumped as possible for this recipe
  4. Do not refrigerate the 2 tablespoons of cream cheese (set aside until ready to use)
  5. I recommend that you line a cookie sheet with parchment paper, if you choose to bake your crab cakes
Preparation before cooking
  1. Preheat oven at 375 degrees if you choose to bake crab cakes
  2. Line cookie sheet with parchment paper and set aside until you are ready to use
  3. In a large bowl, add Panko crumbs, crushed corn flakes and paprika; set aside until ready to use
  4. In another large mixing bowl, combine the first 8 ingredients, starting with the lump crab meat and all of your five seasonings
  5. Try to keep your crab meat in lumps, as much as possible
  6. Mix lightly with your hands or a wooden spoon or spatula, blend gently for about thirty seconds
  7. Now you are ready to form crab cakes; spoon two to three heaping tablespoons into the palm of your hand, begin to form the shape of a small or medium size burger
  8. You want each crab cake to fit the palm of your hand, 1/4 of an inch thick
  9. Place each perfect formed crab cake into your mixture of crumbs and coat both sides, then place them on the parchment lined cookie sheet or a large plate and cover with plastic wrap
  10. Now transfer to your refrigerator and allow them to chill for 30-40 minutes. Please Note; This process will help crab cakes to hold shape and not fall apart or crumble while cooking.
  11. You may also chill over night, and cook the next day
  12. While cakes are chilling; this is a great time to start your special sauce, check out preparation for “Special Creamy Sauce”
  13. When you remove crab cakes from the refrigerator, let them rest for five minutes before baking, grilling or pan searing
Preparation “Special Creamy Sauce”
  • Place all of your ingredients into a blender or food processor on medium high until your mixture is smooth and creamy
  • Now pour your sauce into a bowl, cover with a lid or plastic wrap and refrigerate
  • Remove special sauce from refrigerator fifteen minutes before serving
Preparation while cooking (Baking)
  • Place crab cakes in oven for ten to twelve minutes
  • You want cakes to be crisp and golden brown
  • If crab cakes are not crispy or golden brown, give them a few more minutes to brown
  • Watch them carefully, because you do not want them to over cook or dry out!
Preparation for (Grilling)
Cook for 2 to 3 minutes on each side or until you have a nice crispy golden finish, then remove from grill
Cooking (Pan Seared)
  • In a large skillet, add your oil and bring to a medium high temperature. Please Note; I recommend using cast iron cookware when pan searing, stainless steel is always my second choice
  • Place as many crab cakes as you like, but be sure to leave a little space between each cake
  • Allow them to cook for 2 to 3 minutes each side, you want a nice golden color before turning them over
  • Make sure that your cakes have a nice crisp golden color before removing from the pan / skillet
  • Place them on a paper towel to drain off any excess oil and you are now ready to serve up some spectacular Crab Cakes

Buon Appetito

Preparation time: 30-40 minutes
Cooking time: 10-12 minutes for
(Baking) 4-6 minutes for (Grilling) and 6 minutes for (Pan Searing)
Total time: 30-37 minutes
baking/ 29-31 minutes grilling and 31
minutes if pan searing
Servings: 4 and makes 6-8 crab cakes

♥ Chef Ann Tips
  • Aioli, tarter and cocktail sauce are all acceptable condiments for these luscious crab cakes
  • As for my “Special Creamy Sauce” this puts the icing on the crab cake! So Give it a go and tell me what you think?

Until next time, Buon Appetito

Helpful information

Selecting Crab Meat for Crab Cakes | Rice Bran Oil | What is lump crab | – imitation crab meat what is it?


Selecting Crab meat for Crab Cakes

photo of crabmeat
photo of imitation crab meat

Imitation crab meat

Imitation vs. jumbo lump crab meat

Imitation crab meat / Surimi is a combination of different fish. Surimi is pulverized, ground up and processed to look and taste like real crab meat. Imitation crab is a combination of fillers, artificial color and flavoring. These additives and preservatives mean this product is pasteurized. Let me clarify pasteurized gives the imitation crab meat a longer shelf life.

Added color, fillers and preservatives is not an option for me! When making crab cakes, I buy fresh jumbo lump crab meat from the fish market. You can find jumbo lump crab meat in most supermarkets, but it is most likely canned. By the way, I absolutely cannot recommend canned crab for my crab cake recipe! I have already tried it in my test kitchen along with the imitation, so please believe me when I tell you; it will be worth your dollars to enjoy the freshness of this Crab Cake recipe by investing in fresh jumbo lump crab meat.

You can buy several whole crabs and do all the cracking and cleaning, but this is serious work and time-consuming. However, the great thing about this is that you have no worries about additives.

While shopping at Costco, last week I realized they carried “Jumbo Lump crab meat” in the plastic 16-ounce tubs. It has a “chicken of the sea” label and it is a product from Vietnam. Please take a look at the sites I have listed at the end of my blog, and keep in mind, it is wise to ask how long the product has set on the shelf before you buy it. “Caveat Emptor” the Latin phrase for “Let the buyer beware” By origin, this phrase is important in matters of real state. As a habit, I practice this in the marketplace and especially when grocery shopping.

  • First rule of thumb; when thinking crab cakes, choose the Jumbo Lump crab meat and not the imitation or the canned crab meat for my recipe! The imitation (pasteurized) crab meat will work, but there is NO comparison in the taste!
  • Also put into practice when dining out; ask if you are getting the real deal or imitation. The price can be an indicator, but it’s never a bad idea to ask!

It is important to note that there is much controversy about the purchase of pasteurized vs. fresh from the fish market /ocean harbor. More information provided at the bottom of my blog.

photo of lump crabmeat

FYI on Crab Cake recipe:

I just wanted to share with you that I put a little spin on my use of breadcrumbs for this recipe. I was short on panko crumbs so I went with crushed frosty flakes. I enjoy the hint of sweetness that the crushed cereal added. It worked so well that I decided to add it into my recipe. Crushed corn flakes will work as well. Those of you that do not want the sugar can use corn flakes or just stick with the panko crumbs. You may refrigerate uncooked crab cakes overnight if you like.

My recipe also gives you the wonderful option to bake, grill or pan sear. All of these methods are tasty and I do hope you will try them.

Using a non-stick skillet for this recipe is fine, but I highly recommend the cast iron skillet, should you want to Pan Sear your crab cakes. Those of you that like the taste of coconut oil will enjoy how it adds a nice flavor to the crab cakes, and those that may not like the taste of coconut oil, can go with the Rice Bran oil for a lighter taste and fewer calories.

As for my “Special Creamy Sauce”, this puts the icing on the crab cake! Give it a go and tell me what you think?

Until next time, use wisdom in all you do.

Crab Cakes Recipe | Surimi | Fresh Lump Crab Meat

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