This is a quick and easy dish that will last with you all morning and has plenty of healthy benefits. Oatmeal has plenty of soluble and non-soluble fiber that helps to flush out the bad

• Steel Cut Oats About a 1/3 of a cup
  • And about 3 or 4 times as much water. The steel cut oats take a little longer to cook but it makes up for it in flavors and textures.
• Fresh fruit I'm using blueberries and strawberries but any will do.
  • Also try bananas, raisins or cranberries.
• Cinnamon: Adds lots of flavor and is good for your liver and controlling blood sugar.
• Real Maple Syrup is an excellent source of manganese and a good source of zinc.

Buy your seafood from reputable dealers who keep their seafood refrigerated, displayed and properly iced.

Look for possible cross contamination of cooked and raw fiah and shellfish when displayed in the same display. Make sure each display is separated from the next display so the juices from one fish does not mix with the next.

Never buy cans that are dented.

Don't buy frozen seafood if the package is dented or open.

Selecting fresh fish

Look for firm, shiny fish that bounces back when touched.

If the head is on: The eyes should be clear not foggy. The gills should be bright read or pink with no slime.

The fish should smell like an ocean, not fishy.

Scales will be shiny and cling to the skin when fresh.

Steaks and fillets will be moist with no discoloration when fresh.

Storing

Store fresh fish in it's original wrapper.

If not cooked in 1 or 2 days: Wrap the fish in in a air tight bag to protect from air and moisture and put it in your freezer.

Keep raw seafood and utensils away from cooked or ready to serve foods.

Maybe one of the best Quiches I have every had.

Even after working on this photo after 2 years, I could still smell all the aromas.

Gourmet Gourmet is located in the middle of Amelia Island, next to the Fire Station, north of Jacksonville Florida.

Omelettes are an easy way to add veggies to your morning breakfast. This is great way to be creative with your veggies there’s lots of different veggies to include, different ways to prepare and cheeses to include for different tastes and textures for your mouth to enjoy.

Some good choices

• Onions
• Spinach
• Mushrooms
• Yellow Squash
• Zucchini
• Tomatoes
• Broccoli
• I’m not sure there’s a bad veggie for an omelette. It’s up to your creativity.

This well may be the best Flan I have ever eaten. A smooth creamy pudding with a caramel top and I think a touch of vanilla and something else. There’s some fruit on the side and a rich dark chocolate netting.

Zen Restaurant is located at the Crane Resort in Barbados.