Salmon With Roasted Grapes and Thyme
Serves 4

4 5-ounce salmon filets
1/2 pound red grapes, stems removed
2 cloves garlic, sliced
3 springs fresh thyme, leaves removed
2 tablespoons olive oil, dividedSsalt and pepper to taste

Preheat oven to 400.

Toss grapes with 1 tablespoon olive oil, garlic, thyme, salt and pepper. Roast in an oven safe dish for 20 minutes or until slightly browned.

Arrange salmon filets on a baking dish. Drizzle with remaining olive oil. Season with salt and pepper. Roast for 10-12 minutes or until desired doneness.

Top salmon with grapes.

Katie Cavuto Boyle, MS, RD, is a registered dietitian, personal chef and owner of HealthyBites, LLC. See Katie’s full bio »

Liven up your iced tea for spring with one of Le Palais des Thés’ new spring blends made of all-natural fruits, flowers and spices. The canisters of sweet, refreshing, fruity and uplifting blends make up to 40 cups of tea. Pouring the loose tea into handmade, large muslin bags allows you to contril how strong you’d like each cup—or even pitcher—of tea to be.

You can buy your own Le Palais des Thés blends or enter in the comments for a chance to win some. Just let us know, in the comments, your favorite tea blend or flavor. The contest starts at 10:00 a.m. EST today, and ends on Friday, May 24 at 5 p.m. EST.

We’re giving away one canister of tea, plus a package of small filters and a Tea Lover’s book to four randomly-selected commenters. You must include your email address in the “Email” field when submitting your comment so we can communicate with you if you’re a winner.

You may only comment once to be considered and you don’t have to purchase anything to win; a purchase will not increase your chances of winning. Odds depend on total number of entries. Void where prohibited. Only open to legal residents of 50 U.S. states, D.C. or Puerto Rico, and you must be at least 18 to win. For the first day of the giveaway, all entries (answers) must be entered between 10:00 a.m. EST on May 22 and 5 p.m. EST on May 24, 2013. Subject to full official rules. By leaving a comment on the blog, you acknowledge your acceptance to the Official Rules. ARV of each prize: $34. Sponsor: Scripps Networks, LLC, d/b/a Food Network, 9721 Sherrill Blvd, Knoxville, TN 37932.

So tell us, what’s your favorite flavor of tea?

What Is Farro?
Imagine the taste of brown rice, only with a nuttier flavor and pleasantly chewier texture. This Italian-born grain dates back to ancient Rome. While it’s sometimes confused with barley or spelt, farro has its own unique flavor and texture. Cook it in water or broth and it’s ready in about 25 minutes.

What Makes Farro So Healthy?
One cup of cooked farro contains 220 calories, 2 grams of fat, 47 grams of carbohydrate, 5 grams of fiber, and 8 grams of protein. It will also give you a hefty dose of vitamins A, E and minerals like iron and magnesium.

What To Do With Farro
Cook up farro and it’s ready to go in dozens of different directions. In soup, as a side dish, or a main course salad mixed with vegetables, nuts, or fresh or dried fruit. Combine with beans, roasted veggies and breadcrumbs and sauté for a delightful bean burger. Cook it risotto-style with broth, a splash of white wine, and topped with pine nuts, black pepper and Parmesan.

Recipes to try:
Mediterranean Farro Salad
Shrimp and Farro Salad
Warm Farro Salad
Herbed Farro Pilaf
Pasta With Farro
Farro and Corn Salad
Farro Risotto

Greek Goodness
Folks dig Greek yogurt for it’s thicker texture and pungent flavor. It’s also higher in protein than regular yogurt, plus it offers those tummy-pleasing probiotics. Our recent taste tests (for plain and flavored varieties) unveiled that there’s quite a difference in flavor across the numerous brands out there.

Frozen Treats
The freezer section has gone Greek! Not only can you find pints of Greek fro -o (Vanilla Honey Carmel from Ben & Jerry’s anyone?), you can also find portion-controlled frozen bars made with Greek yogurt and real fruit. As far as we can tell, the majority of these frozen goodies are made with real Greek yogurt, but buyers should beware of the health “halo” – many brands have just as much sugar and calories as ice cream!

Dips and Spreads
Most home cooks are hip to using Greek yogurt to lighten up dips and dressings. Now makers of commercially-prepared dips are getting in the mix. While the Mediterranean favorite Tzatziki is classically made with Greek yogurt, hummus, cream cheese and guacamole are now boasting Greek yogurt non their ingredient list. Adding yogurt to these foods may allow for less fat and more protein but check the sodium content, packaged dips are especially famous for their high sodium content.

Baby Food
Get the kiddies started early! Baby food manufacturers like Plum Organics and Earth’s Best are now offering Greek yogurt smoothie pouches. While the ingredient lists on these most of these products show whole food ingredients like fruit, milk and yogurt, buyers beware: some are made without actual Greek yogurt.

Granola, Cereal, Bars and Bites
Granola bars and bite-sized munchies are now coming drenched in Greek yogurt. You can find Greek yogurt-coated versions of pretzels, raisins, granola bites and even freeze-dried strawberries. Many of these yogurt coatings are high in calories, sugar and palm oil which take away from the healthy attributes of things like granola, pretzels, nuts and fruit. A few popular brands of breakfast cereal are also promoting the addition of Greek yogurt clusters. In many cases these items contain lots of sugar and little or no Greek yogurt so consider them a treat and snack in moderation.

Tell Us: Have you seen any new products made with Greek yogurt?

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

I grew up eating meals from a cast iron skillet. I’m pretty sure my mom got her skillet from her mom, and so on and so on. The reason those meals were so memorable was because the more you use cast iron, the more flavor it retains and thus infuses into food. It can be a cheesy egg frittata, Grandma’s scalloped potatoes or an aunt’s Sheppard’s pie — the older the pan, the better the flavor. Cornbread is a great example. Traditional cornbread just doesn’t taste or look the same when you bake it in a baking dish (yes, I’ve done it, and probably even on this blog).

With a cast iron pan, you can preheat and “grease” the pan first, which gives the finished bread that incredible crisp-around-the-edges-moist-in-the-middle texture. But those recipes use heaps of butter which, as I discovered during recipe testing, isn’t needed. To replace traditional fat (sometimes more than a stick of butter), I used low-fat buttermilk and 2% Greek yogurt. I still greased the pan with some melted butter for the same incredible flavor and color. Whether your cast iron pan is old or new, try this recipe and let me know what you think!

Cast-Iron Skillet Cornbread

1 1/4 cups yellow cornmeal
3/4 cup all-purpose flour
1/3 cup granulated sugar
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon baking soda
1 cup buttermilk
1 cup plain 2% Greek yogurt
1 large egg
2 tablespoons unsalted butter, melted

Place an 8-9-inch cast iron skillet in the oven and preheat the oven to 425 degrees (with the skillet in the oven).

In a large bowl, whisk together the cornmeal, flour, sugar, baking powder, salt, and baking soda. Whisk together the buttermilk, yogurt, egg, and 1 tablespoon of the melted butter. Add the buttermilk mixture to the cornmeal mixture and whisk until the batter is smooth, being careful not to over-mix.

Remove the hot skillet from the oven and reduce the oven temperature to 375 degrees. Coat the bottom and sides of the hot skillet with the remaining tablespoon of butter. Pour the batter into the skillet and return the skillet to the oven, on a center rack. Bake for 20 minutes, until the top is golden brown and cornbread begins to pull away from the sides of the skillet. Cool for 10 minutes before slicing and serving.

Serves 8
Nutrition Info Per Serving
Calories: 199
Total Fat: 5 grams
Saturated Fat: 2.6 grams
Total Carbohydrate: 32 grams
Sugars: 9 grams
Protein: 8 grams
Sodium: 356 milligrams
Cholesterol: 33 milligrams
Fiber: 2 grams

Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

Lactose-free milk and milk products are beneficial for people suffering from lactose intolerance. Lactose intolerance is very common, especially in adults. According to the U.S. National Library of Medicine, about 30 million Americans have some degree of lactose intolerance by the age of 20. Lactose is a type of sugar found in milk products. In order to digest lactose properly, the body produces an enzyme called lactase. In people with lactose intolerance, the body stops producing adequate amounts of lactase, causing symptoms such as bloating, gas, cramps, diarrhea and nausea. Individuals with lactose intolerance may find that they are able to eat small amounts of products that contain lactose without experiencing symptoms. Sometimes they may be able to tolerate products such as yogurt or goat’s milk more easily than cow’s milk. Lactase tablets are also available for lactose intolerant individuals to help them digest lactose.

If a product is labeled lactose-free, that does not mean it is necessarily dairy-free. People who seek dairy-free products may be vegan or have an allergy to dairy. Vegans avoid all animal products, including eggs and dairy, for a variety of reasons, including health, religious or ethical views. Individuals with a dairy allergy are allergic to either one or both of the milk proteins, casein and whey. Milk allergies are more common in children and some people grow out of them. Symptoms may include hives, wheezing and vomiting, and in some severe cases, anaphylaxis. The only sure way to avoid an allergic reaction is to avoid all products containing dairy. Vegans and people who have or are caring for someone who has a dairy allergy should become comfortable with reading food labels because whey and casein are often present in unexpected places, including some canned tuna, certain protein powders and some non-dairy cheese products.

When it comes to purchasing lactose-free and diary-free foods, it’s best to read the ingredient list on the food label so you can identify things like casein in a product. However, once you know what ingredients to avoid, it can be fun to try the various lactose- or  dairy-free options your grocery store has available. Experiment with coconut, almond, soy or hemp milks, ice creams and yogurts like So Delicious products (a personal favorite; I avoid diary due to lactose intolerance) which offer a variety of dairy-free frozen dessert options, as well as milk and yogurt options and Silk products which offer a variety of dairy free milk options. There are also a variety of sliced, shredded and cream cheese products available like those  from GoVeggie! which come  in lactose-free and dairy-free options which are color labeled depending on the line. This makes for easy, worry-free purchasing.

What are your favorite lactose-free or diary -free products?

Before shopping:

• Use weekly grocery store ads to plan your weekly menu (do it on the weekend and make it a family affair)

• While reading the circulars, check for foods you buy regularly

• Get a coupon app for your smart phone and use that too (like coupons.com)

• Generate a shopping list for the week that you can stick to

• If your favorite store isn’t offering competitive prices, ask them to price match

While shopping:

• Convenience costs more so consider these options:

-Buy whole heads of lettuce and chop them yourself

-Shred your own cabbage and carrots

-Buy bone-in, skin-on chicken and bone and skin the poultry yourself

-Shred your own cheese

-Marinate your own pork and turkey tenderloin

• Buy produce in-season and on sale. Farmers’ markets and natural food stores often offer huge savings on seasonal produce.

• Purchase “family packs” of chicken, steak, pork and ground meat — the price per pound is typically lower. Portion out extras and refrigerate or freeze until ready to use.

• Stock up on sale items that can be stored, such as canned and jarred foods, pasta, grains, frozen vegetables, and poultry, meat, fish and shellfish that can be frozen for future meals.

• Plan for leftovers by making double batches of soups, stews, sauces, and casseroles. Freeze the extras in individual or family-style portions.

• Stretch meals by adding satisfying and filling side dishes. Brown rice, whole grain pasta and beans are great choices.

Robin Miller is a nutritionist, host of Quick Fix Meals, author of “Robin Rescues Dinner” and the busy mom of two active little boys. Her boys and great food are her passion. Check her out at www.robinrescuesdinner.com.

Sorrel Basics
Although commonly defined as an herb, sorrel is part of the buckwheat family. It was used by the Greeks and Romans to help digestion. It was also wrapped around meat to help tenderize it. During the Middle Ages, before citrus fruit was brought to Europe, folks used this green herb to add a sour punch to dishes. Once citrus fruit reached Europe, poor sorrel was cast aside. Only recently has this citrus-flavored herb been gaining popularity.

Its tart flavor and tenderizing capabilities come from a compound called oxalic acid, which can also be found in spinach and black tea.

Your best bet is checking your local farmer’s market for sorrel starting in mid-May. Its leaves can either be shaped like a shield or rounded. The color can range from pale to dark green and range from 2 to 12-inches in length. Keep your eyes peeled though, sometimes the young leaves are tossed together with the salad greens. As the herb ages, the acidic flavor becomes stronger.

Varieties also vary in sourness with Garden and Belleville being the strongest flavored, while Dock sorrel is one of the mildest varieties.

Nutrition Info
One half-cup of chopped sorrel has 15 calories and 2 grams of fiber. It’s an excellent source of vitamin C with over half your daily recommended dose and also contains a bit of vitamin A, iron and calcium.

What To Do With Sorrel
Serve younger, less sour sorrel like spinach or incorporated raw into salads. Young sorrel can also be made into a delicious pesto sauce or cooked as a side-dish veggie.

Mature sorrel is more acidic and works well in creamy soups, sauces (especially for chicken and salmon), stews, cole slaw, omelets and bread.

Shopping Tip: Choose sorrel with bright green, crisp leaves. Avoid those leaves that are wilted, have yellow blemishes, or dry brown areas. Store fresh sorrel in a re-sealable plastic bag in the refrigerator for up to 3 days.

Recipes To Try:

• Chilled Sorrel Soup
• Irish Salmon With Sorrel
• Brown Basmati Rice with Sorrel and Lemon

Q. The term “mixologist” is now being used instead of “bartender.” Is there a difference between the two?

There is a difference. A mixologist develops the recipes while the bartender mixes and serves them. In order to develop a cocktail, we work as a team and put much thought and time into perfecting it using the freshest and highest quality ingredients.

Q. What are some of the infusions that you offer on your cocktail menu?

Many of our drinks are creating by infusing flavors. For example in the Sapphire Seventy-Five Bombay Sapphire is infused with blueberry-brown sugar and in the La Miel we infuse a local Brooklyn gin with vanilla.

Q. How can folks at home infuse their own cocktails?
A great combo is Woodford bourbon infused with cinnamon. Put cinnamon sticks into the bourbon and let it hang out for a few days or weeks (the longer it hangs out, the stronger the flavor). Strain it out and you have delicious cinnamon-infused bourbon.

Q. What are other ways you add natural flavors into cocktails?

We make our Cranberry Flower cocktail with fresh cranberry compote. To make the compote we combine sugar and cranberries, bring them to a boil and then cool (recipe below). The compote is then muddled and combined with gin and lemon juice for this crafted cocktail.

Q. Do you have a virgin selection for those who don’t drink alcohol?
Yes. We create the same high quality cocktails that can be enjoyed by folks who can’t or don’t want to consume alcohol. We replace alcohol with juices, water or soda water. For example, we serve a virgin cocktail called Platinum Peacock 9 which is a combination of cucumber, granny smith apple, pineapple and mint.

Q. As the warm weather hits, what are the top 3 ingredients you would recommend folks stock in their home bar?

1. A good bottle of gin: I love Brooklyn gin. It has such a delicious flavor that you don’t need to infuse it.
2. Fresh citrus: As opposed to bottled lemon or lime juice, stock up of citrus fruit like oranges, lemons, and limes.
3. Fresh herbs: Pick up your favorite herb at the market and add it to your cocktail. My favorites are lavender and mint.

Q. Could you share the recipe of one of your delicious artisan cocktails?

Cranberry Flower (pictured above)
Serves: 1

2 tablespoons cranberry compote
Ice
2 fluid ounces Brooklyn gin
¾ fluid ounces fresh lemon juice
¾ fluid ounces simple syrup

To make cranberry compote: Bring 3 parts fresh cranberries with 2 parts sugar and 1 part water to a boil, allowing to boil for 3 minutes, then letting cool.

In a mixing glass, muddle 2 tablespoons of cranberry compote, then add ice, Brooklyn gin, fresh lemon juice, and simple syrup. Shake well and strain into a cocktail glass. Garnish with a few cranberries.

When at the market, look for a nestled bunch of bright leafy greens, with tiny broccoli-like buds peaking out. To prepare, steam or blanche in boiling water, then sauté in olive oil and garlic. Finish with a sprinkle of freshly grated Parmesan, a pinch of red pepper flakes and a squeeze of fresh lemon juice. Serve as a side dish or incorporate into soup, quiche or pasta.

Storage Tips: Store bunches of broccoli rabe in a plastic bag (unwashed) in the vegetable drawer. Use within 2 to 3 days.

Recipes to Try:
Lemon Broccoli Rabe
Sautéed Chicken and Broccoli Rabe With Black Olives, Sun Dried Tomatoes and Feta
Stuffed Sweet Potatoes With Pancetta and Broccoli Rabe
Broccoli Rabe and Shiitakes
Broccoli Rabe with Cherry Peppers