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Fish Cakes Chef Marshall O'Brien

Recipe: Fish Cakes

Much more flavorful (and healthier) than pre-made fish/seafood cakes. Add your favorite tarter sauce or simply enjoy them as is. Fish Cakes Makes 8-10 cakes Ingredients: 1 lb. white fish – tilapia, sea perch ¾ cup mayonnaise 2 Tbsp. Dijon mustard ¾ Tbsp. hot sauce (Tabasco or chili sauce works great) 4 green onions, green […]

rib-eye steak on the grill chef marshall o'brien

Recipe: Grilled Rib-eye Steak

Simple and hearty, enjoy with sauteed onions and mushrooms or grilled vegetables. Dijon mustard rosemary sauce would be a delicious addition as well. Grilled Rib-eye Steaks  Serves 6-8 Ingredients: 1 Tbsp olive oil ½ tsp or less salt  Approx ¼ tsp black pepper, ground 2 lbs Ribeye steaks, 1 ¼ to 1 ½ inch thick, […]

homemade granola chef marshall o'brien


Make your own granola, sweet and easy. Add dried fruit, other spices  or nuts if you wish. makes 9+ cups   Ingredients:  5 cups regular rolled oats (not instant) 2 cups nuts like walnuts, and/or cashews  1 cup sunflower seeds 1 cup coconut, shredded, (optional) 1 1/4 tsp cinnamon, ground 1/4 tsp ginger, ground, dried […]

Edamame Cauliflower Roasted-630892906Edamame Cauliflower Roasted-chef marshall o'brien

Recipe: Roasted Edamame Cauliflower

Beautiful contrasting colors with the edamame, cauliflower and a dash of turmeric. Wonderful roasted as instructed, or as a hot stir-fry would be delicious as well.  Serves 6 Ingredients 2 2/3 cups Cauliflower, flourets 1 1/3 cups Edamame 3/4 cups Onions, diced 2 Tbsp Garlic, minced 1/2 Tbsp Italian herb blend (basil, thyme, oregano, etc)  2 […]

Italian Chicken Pasta chef Marshall O'Brien

Recipe: Italian Chicken Pasta

For student athletes, smart nutrition leads to optimal performance. What's eaten during  training, before the event(s), and just afterward, are all specific and play a critical role so student athletes can have a comeptitive advantage.  Here's a delicious and nutritious pre-game dinner for the entire team, and more! Cook for 15, or for 30 athletes. Serves […]

Citrus Tilapia Tacos Chef Marshall O'Brien

Recipe: Citrus Fish Tacos

When it's citrus season, use Cara Cara, Clementines or any other juicy orange-like fruit for this light and refreshing taco. I prefer soft shell corn tortillas but the choice is yours. Enjoy!   Serves 4 Preparation Time: 35 minutes   Ingredients: Salsa: 1 orange, peeled, pith removed, small chop 1 avocado, small dice* 1 large […]

caramelized-mushrooms-eggs chef marshall o'brien

Recipe: Scrambled eggs with caramelized mushrooms

Scrambled Eggs with Caramelized Mushrooms Serves 2 Ingredients 1 Tbsp Butter or olive oil 2 cups Mushrooms, washed, sliced 1/2 tsp Balsamic vinegar 1 Tbsp Fresh Parsley 1 Garlic clove, minced 2 dash Salt 2 dash Black pepper 4 Eggs, scrambled in a bowl   Directions: 1. Heat non-stick (or use your favorite egg pan […]

chai spice pudding chef marshall o'brien

Recipe: Chai Spice Pudding

Add raisins, and vanilla to this easy, delicious pudding treat. serves 12 Ingredients: 6 1/2 cups whole milk, 2 cups separated 3/4 tsp nutmeg ground 3/4 tsp cinnamon ground 4 cardamom pods, or seeds of pod ground 1/2 cup sugar 6 Tbsp corn starch   Directions: Mix 4 1/2 cups milk with nutmeg, cinnamon, cardamom, […]

southwest chicken chef marshall o'brien

Recipe: Southwest Chicken

Looking for some food ideas? Here comes the Southwest Chicken.  Red salsa, green salsa, red onions or yellow, give it a try. If you don't have sweet potatoes, you can substitute with winter squash. Serves 6   Ingredients 1 ½ Tbsp Canola or olive oil  ½ cup Onions, small dice  1 Lb. Sweet potatoes, peeled, […]

super green smoothie chef marshall o'brien courtesy pfk

Recipe: Super Green Smoothie

  Super it is with good, healthy fats, fiber and most importantly flavor!   Serves 4 Preparation Time: 10 Minutes   Ingredients: 2 cups 1% milk 1 banana, peeled, cut in half ½ avocado, pitted, peeled 1 cup spinach, gently packed  1 cup green apple, cored, chopped 3 Tbsp. ground flax seed 2 Tbsp. honey […]

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