Key Lime Pie

I spent my early youth growing up in Key West. That was a very long time ago when there was only a small native population and the navy base outnumbered it by far. No one locked their front doors; crime just didn't exist. I have wonderful memories of those days and Key Lime Pie is one of them. For those who didn't know, a key lime is different than the Persian lime you find in the grocery store. A key lime is very small and is more yellowish in color than green. And, they have a much more sour taste than a Persian lime. They are fabulous. The history of the Key Lime Pie is an interesting one. The island of Key West only became connected to the mainland in the 1930's by the overland bridge system. Prior to that there was no fresh milk, refrigeration or ice. The Key Lime Pie was born of those days. Traditionally, canned sweetened condensed milk was used with the sour key limes that were so readily available. I have had to make some hard choices for the ingredients in this version and try to keep the final product as close to the real thing as possible. What I came up with is a version that looks, tastes and smells like a real key lime pie. It is tart and creamy just like it should be. As a native "conch" I cannot say this is a real key lime pie because it lacks the sweetened condensed milk but is sure is a wonderful luscious and rich substitute to indulge in at your Super Bowl party. I hope you enjoy.

Key Lime Pie

Ingredients:

Crust:

1 1/4 cup almond flour

1 Tbsp. Splenda

1 Tbsp. granulated sugar

4 Tbsp. unsalted butter, melted

Filling:

1/2 cup heavy cream

1/4 cup milk

1 cup Splenda

4 egg yolks

1/2 cup + 2 Tbsp. key lime juice

Preheat oven to 350'

Prepare the crust by combining the almond flour, Splenda, granulated sugar and melted butter in the bowl of a food processor. Pulse until it is a sandy consistency. Firmly press into a pie pan and bake for 8 to 10 minutes until golden. Remove and set aside to cool.

Whisk together the cream, milk, Splenda and egg yolks until smooth and the Splenda is dissolved. Add the key lime juice and whisk until combined. Cover the edges of the cooled crust with aluminum foil to prevent them from burning. Pour the key lime mixture into the cooled crust and bake for 30 minutes, remove the foil, and continue to bake for about 10 to 20 more minutes or until the center just jiggles slightly.

Cool on rack and cover pie with plastic wrap. Refrigerate to set for 24 to 48 hours. The filling will set up completely. Garnish with whipped cream if desired before serving.

Nutrition Facts

8 Servings

Amount Per Serving

Calories 243.9

Total Fat 22.4 g

Saturated Fat 8.5 g

Polyunsaturated Fat 0.8 g

Monounsaturated Fat 4.3 g

Cholesterol 139.0 mg

Sodium 13.9 mg

Potassium 45.5 mg

Total Carbohydrate 11.9 g

Dietary Fiber 2.0 g

Sugars 3.0 g

Protein 2.6 g

Ropa Vieja

Spanish for "old clothes" Ropa Vieja is a popular Cuban dish of the most mouth watering, tender shredded beef. It is smothered in a rich, mildly spicy sauce of tomato, peppers, onions, garlic and an amazing West Indies style spice combination, cooked low and slow until thick and smooth. I remember this dish vividly from my youth as I spent many of my early years in Key West. Cuban cuisine is influenced by the West Indies and Caribbean with spices like cloves, allspice and paprika. I have used these classic spices in my version of this dish and tempered them with the classic flavors of cumin and oregano. Instead of the extreme heat of habanero peppers found in much of the Caribbean cuisine, I have spiced this with cayenne pepper but if that's the heat you like please feel free to use that instead. This is unlike any Ropa Vieja you've ever had and is a true inspiration from the cultural diversity of Miami. Perfect for your Super Bowl XVIL party as an entree or serve in smaller portions as a snack. It is pictured with deep fried corn tortillas. I hope you enjoy.

Ropa Vieja

Ingredients:

3 lb. flank steak

2 Tbsp. olive oil

1 cup green bell peppers, diced

1 cup red bell peppers, diced

3 garlic cloves, minced

1 cup onion, diced

2 Tbsp. tomato paste

2 tsp. cumin

1 tsp. oregano

2 bay leaves

1/4 tsp. ground cloves

1 tsp. allspice

1 Tbsp. paprika

1/4 tsp. cayenne pepper (or to taste)

1 - 14.5 ounce can diced tomatoes (no salt added)

2 cups low sodium beef stock

salt and pepper

Season flank steak with salt and pepper if desired. Sear the beef on both sides in a large heavy bottom, dutch oven or cast iron pot over medium high heat in 1 tablespoon of the olive oil. Transfer to plate.

Saute the bell peppers, garlic and onion in the other tablespoon of olive oil. Add the tomato paste and spices and stir to cook. Add the beef stock and diced tomatoes. Add the flank steak back into pot. If needed, add water to cover beef.

Bring to a simmer, partially cover and reduce heat. Simmer for at least 2 1/2 to 3 hours until the beef is fork tender and the vegetables have disintegrated and thickened the sauce. Remove beef, shred with fork and return to sauce and blend together.

Nutrition Facts

12 Servings

Amount Per Serving

Calories 222.2

Total Fat 11.0 g

Saturated Fat 4.0 g

Polyunsaturated Fat 0.6 g

Monounsaturated Fat 5.1 g

Cholesterol 56.7 mg

Sodium 223.2 mg

Potassium 675.7 mg

Total Carbohydrate 5.9 g

Dietary Fiber 1.7 g

Sugars 2.4 g

Protein 24.4 g

Mojito Hot Wings and Cooling Coconut-Mint Dipping Sauce

Hot wings are a favorite and not just for Super Bowl Sunday but for any day. The tingling sauce warming the back of your throat to only be cooled with blue cheese dip. Well, forget about that! These are Mojito Hot Wings. Mojito as in the tropical rum drink because this year the Super Bowl is in Miami. These wings are flavored with rum, lime juice and a little mint, the flavors of a Mojito and the flavors of Miami. They are super-heated with jalapeno peppers and balanced with a dash of sweet agave nectar. My wings are served with a Cooling Coconut-Mint Dipping Sauce that will make you grin ear to ear. The recipe is below. Definitely delicious, definitely tropical and definitely a crowd pleaser. I hope you enjoy.

Mojito Hot Wings

Ingredients:

1 cup fresh lime juice

4 ounces white rum (you can substitute the equivalent in rum extract if desired. See label for conversion)

3 cloves garlic, smashed

1 or 2 jalapeno peppers, rough chopped, with seeds for extra hot or with seeds and ribs removed for less heat

1 Tbsp. Splenda

1/4 cup dark agave nectar (if you have light agave that's fine)

3 lbs. chicken wings, tips removed (freeze for soup stock later) and cutting at the joint to separate the wingette and drumette sections. Should be about 40 pieces.

A day ahead:

Prepare marinate by mixing all ingredients, except wings, in a large bowl. Arrange wings in a single layer in a baking dish and pour marinade over them evenly. Cover with plastic wrap and refrigerate overnight. These can be marinated for as little as 2 hours for a much milder wing.

Preheat oven to 425'

Remove chicken wings from dish and arrange on a sheet pan in a single layer. Pour the marinade across the top. The marinade will evaporate during the cooking process and leave a nice coating on the wings. Bake the wings for between 35 and 45 minutes. Remove from oven. Heat broiler of oven and place sheet pan about 6" from heat source. Brown the wings for 2 to 3 minutes on each side, turning once. Serve with Cooling Coconut-Mint Dipping Sauce if desired.

Nutrition Facts

1 Piece Per Serving

Amount Per Serving

Calories 56.7

Total Fat 1.2 g

Saturated Fat 0.3 g

Polyunsaturated Fat 0.3 g

Monounsaturated Fat 0.3 g

Cholesterol 19.2 mg

Sodium 27.4 mg

Potassium 74.1 mg

Total Carbohydrate 2.3 g

Dietary Fiber 0.1 g

Sugars 0.1 g

Protein 7.4 g

Spicy Floribbean Shrimp

The hot and tangy flavors of the Caribbean Islands influence these Floribbean style shrimp and make them spicy with an edge. That is my interpretation of the Floribbean style. A simple and widely used base of tomato, vinegar, lime juice and hot peppers impart so much flavor to these shrimp. This marinade can be very spicy so feel free to adjust it to your tastes. The cooking time will vary, depending on the size shrimp you use. I used medium shrimp that came 41 to 50 per pound. They roast quickly so keep an eye on them and don't let them over cook. They are done when they turn pink and curl slightly. These shrimp will add another spicy layer of flavor to your Super Bowl party. I hope you enjoy.

Spicy Floribbean Shrimp

Ingredients:

1 lb. shrimp, peeled if desired and deveined

1 tsp. olive oil

1 Tbsp. onion, chopped

1 tsp. garlic, minced

1/2 to 1 tsp. crushed red pepper flakes (or to taste)

1 tsp. thyme

1 Tbsp. white vinegar

1/4 cup lime juice

1 Tbsp. lime zest

1 Tbsp. ketchup (low carb is fine)

1/2 cup water

Place the olive oil in a small saute pan on medium high heat. Add the onion, garlic, crushed red pepper flakes and thyme. Saute for 2 minutes, stirring. Add the white vinegar, lime juice and zest, ketchup and water. Stir to blend. Bring to a simmer and reduce heat. Cook for about 2 or 3 minutes. Set aside and cool to room temperature.

Pour the cooled marinade into a large bowl. Add the cleaned shrimp and stir to coat with marinade. Marinate in the refrigerator for 10 to 20 minutes.

Preheat oven to 425'

Remove the shrimp with a slotted spoon and place on a sheet pan. Roast in hot oven about 4 to 5 minutes for medium shrimp or until the shrimp are pink and done. The time will depend on the size of the shrimp you use. Chill in the refrigerator before serving.

Nutrition Facts

4 Servings (as an entree or 8 servings as an appetizer or snack)

Amount Per Serving

Calories 142.6

Total Fat 3.2 g

Saturated Fat 0.6 g

Polyunsaturated Fat 0.9 g

Monounsaturated Fat 1.1 g

Cholesterol 172.3 mg

Sodium 216.7 mg

Potassium 250.0 mg

Total Carbohydrate 4.5 g

Dietary Fiber 0.4 g

Sugars 1.5 g

Protein 23.2 g

Note ~ The recipe for marinade is enough for up to 2 lbs. of shrimp if desired and the nutrition facts are based on all of the marinade being used. Try a cooling dip sauce for these Spicy Floribbean Shrimp of 1 cup sour cream, 1 tablespoon lime juice and 1 teaspoon lime zest. This

is a simple, great shrimp dip and palate refresher.

Cubano Black Bean Salsa

My original recipe for Cuban style black beans comes from my godmother Bobbie and this recipe is a tribute to her along with my well wishes as she recuperates. She taught me so much about the Cuban and Key West style of cooking over the years. This salsa uses a variation of her basic black beans and combines them with more typical salsa ingredients for a very tasty alternative to the common tomato salsa we all know. Quick and easy to prepare I have opted to use a canned black bean rather than cooking the beans for salsa but you certainly can if you prefer. A perfect dish for Super Bowl Sunday in Miami this salsa reflects some of the hot and sexy Cuban flavors of the city well. If you are lucky enough to have any leftover try throwing them into an omelet for dinner the next day. I hope you enjoy.

Cubano Black Bean Salsa

Ingredients:

1/2 cup onions, diced

2 cloves garlic, minced

2 Tbsp. olive oil

1 - 15 ounce can black beans, drained and rinsed well

1 tsp. cumin

1 tsp. coriander

1 tsp. dried cilantro

1 Tbsp. red wine vinegar

1 cup yellow bell peppers, diced

1 cup tomato, diced

1/2 avocado, diced

2 Tbsp. fresh cilantro, chopped

2 limes, juiced

salt and pepper

Place a sauce pan on medium heat and add 1 tablespoon of the olive oil, onions and garlic. Saute for about 2 or 3 minutes until the onions are translucent. Add the black beans, cumin, coriander, dried cilantro and red wine vinegar. Stir to combine and cook for about 5 to 7 minutes. Set aside to cool.

Combine the diced yellow bell pepper, tomato, avocado and fresh cilantro in a large bowl. Add the lime juice and remaining olive oil. Season with salt and pepper if desired. Add the cooled black beans and fold in taking care not to break up the beans. Chill well before serving. Garnish with a drizzle of additional red wine vinegar if desired prior to serving. Serve with Guilt Free Chips if desired. (see archives for recipe)

Nutrition Facts

32 - 1 1/2 Tablespoon Servings (about 3 cups total)

Amount Per Serving

Calories 39.0

Total Fat 1.8 g

Saturated Fat 0.3 g

Polyunsaturated Fat 0.1 g

Monounsaturated Fat 0.6 g

Cholesterol 0.0 mg

Sodium 1.4 mg

Potassium 81.5 mg

Total Carbohydrate 4.9 g

Dietary Fiber 1.9 g

Sugars 0.3 g

Protein 1.5 g