Country Tart Trail Mix

Trail mix is a favorite snack in our house and there are so many combinations of raw nuts and seeds and berries that we toss together for snacking on the go.  They are high in fat but beneficial fats and are nutrient rich and satisfy the need for both salty and sweet snacking.  This particular trail mix is the cure for just about any craving I have.

34 g  raw pepitas (pumkin seeds), approx, 1/3 cup
34 g raw sunflower seeds, approx 1/3 cup
34 g dried cranberries, approx 1/3 cup
34 g hemp seeds, approx 1/3 cup
34 g 60% cacao chocolate chips, approx 1/3 cup
34 g dried pecans, approx 1/3 cup
1 pinch sea salt, approx 1/8 tsp. 

Toss all ingredients together.  Keep in a jar in the fridge and pour out 1/3 cup as needed.  Recipe makes five 1/3 cup servings.

Nutritional info created using ingredient compilation program and is deemed close but not exact.

You Can Come Home Again Smoothie

After a week of being away from home and perhaps not eating as clean as I may normally, this smoothie is a refreshing way to get back into the swing of things.  Beets and spinach both have cleansing properties and the chia, should you choose to add it, is full of fiber, calcium and iron, along with lots of Omega-3s for some brain power. 

In blender, combine:

1 raw beet, peeled and cubed, 50 g
1 handful of beet greens, 30 g
1 handful of baby spinach, 32 g
1 tbsp blackstrap molasses
fresh ginger, peeled, 1-2 cubes 1” in diameter
8 ounces unsweetened almond milk
1 teaspoon chia bran, optional
1 tablespoon chia seeds, optional

Drink immediately.  Nutritional info, below:

*Nutritional info created using ingredient compilation program and is deemed close but not exact.

Mint Chocolate Chip Ice Cream

When I was a child, my mother taught me that "real" pistachio ice cream was not colored green or filled with almond chunks.  It must have stuck because I really appreciate mint chocolate chip ice cream when I see that it is cream-colored and filled with shaved chocolate. 

Since mint is a weed that virtually takes over the garden, I like to find all kinds of things to do with it from adding to fresh fruit and especially flavoring homemade ice cream. 


Ingredients:

3 cups half-and-half
1 cup heavy cream
8 large egg yolks, beaten slightly
1 1/3 cups sugar
2-3 large sprigs of fresh mint
1 teaspoon  vanilla extract or, 1 insides of dried vanilla pod, scaped
dark chocolate bar, at least 60% cacao

Instructions:

1 - In a large saucepan, make custard by mixing half and half, heavy cream, egg yolks and sugar. Whisk continuously, over medium heat until mixture begins to thicken and reaches 175 degrees (to be sure egg yolks are cooked). Add mint sprigs and vanilla and remove from heat.

2 - Allow to cool completely in the refrigerator.

3 - Using the coarse side of a box cheese grater, grate chocolate into a bowl and set aside until custard has been worked into ice cream.

4 - Place in ice cream maker and follow manufacturer instructions.

5 - When icecream is at a soft serve consistancy, stir in grated chocolate and continue to churn until it is ready to remove from ice cream maker.

6 - Place in container and into freezer. Allow to freeze for several more hours before serving.

Andy's Asparagus Pizza Pie

Andy is a green living, nomadic friend that stopped by our home during the course of his travels. With fresh, local asparagus in season, Joe suggested I make a special pizza in his honor. This was the creation. The pizza was good but the company even better.

To read about Andy's one-man journey around the country, be sure to check out his blog: Me and My Tent.

INGREDIENTS:

8-10 stalks of asparagus
1-2 tablespoons extra virgin olive oil
2 large shallots, chopped fine
2 cup watercress, chopped
2 tablespoons balsamic vinegar
¼ cup roasted red peppers, chopped
3 ounces Port de Salut, semi-soft cheese broken into pieces
pizza dough, enough for one medium to large pie
freshly grated parmesan, to serve

1 – Make dough according to Country Tart Grilled Pizza method (or use store bought, prepared dough). Preheat grill.

2 – Brush asparagus in olive oil and place on preheated grill, cooking to desired doneness and set aside.

3 – Sauté shallots in 1 tablespoon olive oil until translucent and beginning to caramelize. Add in watercress and sauté for about thirty seconds longer. Toss in balsamic vinegar and cook until it has thickened. Remove from heat and set aside.

4 – Cut asparagus into bite sized pieces.

5 – Gather all ingredients together and head outside toward the grill.
Place dough on grill. After a minute or two (when side “A” has cooked, flip over and begin to assemble quickly, as follows:

- Place roasted red peppers all around pie.
- Top evenly with watercress and shallot mixture.
- Top with asparagus and, finely, the port de salut cheese

6 – Close lid on grill, allowing dough to finish cooking and cheese to melt. Due to temperatures, time will vary but it will only take a minute or two.

7 – Remove from grill, top with freshly grated parmesan and serve.



Nutrtional info per 1/12 slice of pie:

Nutritional info created using ingredient compilation program and is deemed close but not exact.

Cleaned Up Catfish

 

 

Ingredients:

1/4 cup whole grain cornmeal (the kind without the germ removed)
1/2 cup all purpose flour (or flour of your choice, such as rice, chestnut, coconut, teff)
2-4 tbsp. crumbs made from crushing dried, crusty stale bread (optional)
1 teaspoon smoked paprika
1/2 teaspoon fresh ground black pepper
1 pinch of sea salt
1/8 - 1/4 tsp. of cayenne pepper
1/4 cup milk (can use almond milk, gives a nice nutty flavor!)
1 lb catfish nuggets
1/2 tbsp. extra virgin olive oil


1 - Preheat the oven to 400 degrees.

2 - Mix all dry ingredients well.

3 - Pour milk over catfish nuggets.

3 - Drain nuggets but do not pat dry. Drop 2-3 pieces at a time into dry mixture, just to coat. Transfer them to a baking sheet.

4 - Lightly coat the breaded fish in a tiny bit of olive oil (I use a sprayer)

5 - Place the baking sheet on the bottom shelf of the oven. Bake for 10-12 minutes or until coating is crisp and fish is just baked through. Be careful--overcooked fish becomes dry fast! To test doneness, break open a nugget. It should break apart easily and be opaque white all the way through without being dry.



Recipe makes 4 servings. Per serving:

Dirty Meatless Rice

The meat typically found in dirty rice has been replaced with lentils; the rice is brown and with the addition of pearl barley, this is one very clean version of dirty rice.

INGREDIENTS:

• 1/2 cup Pearl Barley, organic
• 1 cup Brown Rice, long grain
• 3 cups vegetable broth, low sodium
• 1 tablespoon Olive Oil, extra virgin
• 1 large Onions, chopped
• 2 ounce Celery, chopped
• 10 ounce Green Peppers, chopped
• 1 teaspoon Red Pepper flakes
• 3 teaspoon Garlic, fresh
• 1 Bay Leaf
• 1 cup dried lentils
• 1 tablespoon Balsamic Vinegar
• 0.5 cup Parsley, roughly chopped

DIRECTIONS:

1 – In a large saucepan, combine ½ cup pearl barley with 2 cups water. Bring to a boil, cover and simmer for thirty minutes.

2 – Add chicken broth and a 4 cups of water to the pan and return to a boil.

3 – Add brown rice and lentils, return to a boil and turn heat down to medium-low. Simmer, covered, for approximately fifteen minutes.

4 – In a large pan, sauté onions, celery, peppers, pepper flakes and garlic, over a medium heat, stirring often, until they have begun to become tender. When veggies are semi cooked and slightly carmelized, place contents of entire pan into the pot with the rice and the barley.

5 – Add balsamic vinegar and return lid to pot, cooking for an additional ten minutes.

6 – Remove lid and cook until grains are tender and liquid is mostly absorbed.

7 – Toss with fresh parsley and serve immediately with your favorite Louisiana hot sauce.

Nutritional info for 1 Cup serving (recipe makes 8 servings):

********

Dirty rice is typically not made with pearl barley; this was my addition to naturally "fortify" the brown rice to add some nutritional ooomph. My taste testers (who eat dirty rice all of the time) were none the wise!

Very Dirty Rice

Very Dirty Rice (with Venison) see with Turkey, below

The first recipe uses Venison and some other ingredients that everyone may not have in their cabinet. Of course, I cannot even begin to calculate the cost of the venison my husband brings home but between license fees, gear and time, believe me when I say that venison is far from free! There is also a turkey version below but this venison version would be great with bison or lean beef as well.

COST: $1.26 per serving (8 servings)

INGREDIENTS:
• 1/2 cup Pearl Barley, organic (Arrowhead Mills)
• 1 cup Brown Rice, long grain, organic (Nature's Promise)
• 2 cup Chicken stock, home made
• 2 fluid ounce Wine, white
• 1 tablespoon Olive Oil, extra virgin (all brands)
• 1 large Onions, chopped
• 2 ounce Celery, chopped
• 4 ounce Green Peppers, chopped
• 1 pepper Sweet yellow peppers, chopped
• 1 teaspoon Red Pepper flakes
• 3 teaspoon Garlic, fresh
• 1 Bay Leaf
• 1.5 ounce Beef liver, very finely chopped*
• 1.5 pound Venison
• 1 tablespoon Balsamic Vinegar
• 0.5 cup Cilantro (coriander leaves), fresh, roughly chopped

DIRECTIONS:

1 – In a large saucepan, combine ½ cup pearl barley with 2 cups water. Bring to a boil, cover and simmer for thirty minutes.

2 – Add chicken stock, wine and a cup of water to the pan and return to a boil.

3 – Add brown rice and turn heat down to medium-low. Simmer, covered, for approximately fifteen minutes.

4 – In a large pan, sauté onions, celery, peppers, pepper flakes and garlic, over a medium heat, stirring often, until they have begun to become tender. Add in venison and liver. When it is browned, place contents of entire pan into the pot with the rice and the barley.

5 – Add balsamic vinegar and return lid to pot, cooking for an additional ten minutes.

6 – Remove lid and cook until grains are tender and liquid is mostly absorbed.

7 – Toss with fresh cilantro and serve immediately with your favorite Louisiana hot sauce.

* NOTE: I pureed the liver in the blender with a bit of water and added it to the boiling rice. I wanted the flavor but NOT actual bites of liver. It is very high in iron, low in cost and worth throwing in. I promise you WON’T think liver when you taste the finished dish but it does add depth of flavor. And did I mention iron? Just checking.

Per 1 cup serving:

Very Dirty Turkey Rice

So bad it’s good! This has a slightly different nutritional value than the venison version; both are nutrient rich.

COST: $1.47 per serving (makes 7 servings)

INGREDIENTS:
• 1/2 cup Pearl Barley, organic (Arrowhead Mills)
• 1 cup Brown Rice, long grain, organic (Nature's Promise)
• 2 cup Chicken broth, canned, reduced sodium
• 1 tablespoon Olive Oil, extra virgin (all brands)
• 1 large Onions, chopped
• 2 ounce Celery, chopped
• 10 ounce Green Peppers, chopped
• 1 teaspoon Red Pepper flakes
• 3 teaspoon Garlic, fresh
• 1 Bay Leaf
• 3 ounce Chicken liver
• 1 pound Ground Turkey Breast, extra lean
• 1 tablespoon Balsamic Vinegar
• 0.5 cup Parsley, roughly chopped

DIRECTIONS:

1 – In a large saucepan, combine ½ cup pearl barley with 2 cups water. Bring to a boil, cover and simmer for thirty minutes.

2 – Add chicken broth and a 1 ½ cups of water to the pan and return to a boil.

3 – Add brown rice and turn heat down to medium-low. Simmer, covered, for approximately fifteen minutes.

4 – In a large pan, sauté onions, celery, peppers, pepper flakes and garlic, over a medium heat, stirring often, until they have begun to become tender. Add in turkey and liver (see note above nutritional info, about optional liver preparation). When it is browned, place contents of entire pan into the pot with the rice and the barley.

5 – Add balsamic vinegar and return lid to pot, cooking for an additional ten minutes.

6 – Remove lid and cook until grains are tender and liquid is mostly absorbed.

7 – Toss with fresh parsley and serve immediately with your favorite Louisiana hot sauce.

Scottish Oatmeal Cake

Really this version of Scottish Oatmeal Cake is not a cake at all but, rather, leftover oats formed into a loaf pan, refrigerated and sliced for breakfast the next day. Seriously dressed up, this oatmeal is suitable for guests yet easy enough for a quick weekday breakfast that will fill you up with heart-friendly soluble fibers that will keep you going strong well into the day. 

INGREDIENTS:

3 cups of uncooked old fashioned oats*

3 cups water

2 cups almond milk (or lowfat milk or water)

1 tablespoon ground cinnamon

2 tablespoons blackstrap molasses

1/4 teaspoon salt

1/3 cup dried cranberries

Turbinado (raw) sugar (approximately 1/4 cup), can substitute regular, granulated sugar

To serve, optional:

fresh fruits, raw or toasted nuts, crème fraiche, maple syrup

* Note: Steel cut oats are a really great treat to use instead of rolled oats, but you will need to increase cooking time per package instructions. 

INSTRUCTIONS:

1 - One day before, place oatmeal into a pan with water, almond milk, cinnamon, molasses and salt.  Bring to a boil and reduce heat to medium low, and continue to cook for about 7 to 10 minutes or until all liquid has been absorbed.  Stir in cranberries. 

2 - While oatmeal is cooking, line a loaf pan with plastic wrap or aluminum foil, draping over all sides so that entire "loaf" may be easily pulled out later. 

3 - Pour oatmeal into prepared loaf pan.  Cover and place in refrigerator overnight. 

4 - In the morning, cover a jelly roll pan with heavy aluminum foil.  Set aside.  Meanwhile, preheat oven to 300 degrees farenheit. 

5 - Remove cover from oatmeal loaf and, using the overhang of foil or wrap, pull entire loaf out of pan and place onto a cutting board. 

6 - Pull sides down and cut loaf into 10 equal slices. 

7 - Spread slices out onto prepared pan, and sprinkle 1-2 teaspoon of brown sugar onto the top of each slice and place pan onto middle rack in preheated oven.

8 - Heat cake slices for approximately ten minutes or until heated through.  When they've been heated through, turn on broiler and allow to cook for about thirty seconds to a minute more or until sugar has melted and is beginning  to caramelize (this can also be done with a kitchen torch instead of the broiler).  

9 - Sprinkle with chopped walnuts or pecan pieces. 

10 - Serve with fresh fruit and creme fraiche. 

  

Nutritional info per 1/10 of loaf, including walnuts:

* Nutritional info created using ingredient compilation program and is deemed close but not exact.

Almond Chocolate Spice Cream

This is one of my favorite ice cream flavors to make. It's cold and full of heat all at the same time. It's not for the faint of heart, but I believe in treats of real food over low fat substitutes.

Ingredients:

1/2 cup cocoa powder
3 cups half-and-half
1 cup heavy cream
8 large egg yolks, beaten slightly
1 1/3 cups sugar
1 teaspoon almond extract
1/2 teaspoon cayenne (or to taste; this provides a good amount of heat)
1/2 cup almond slivers, toasted in 375 degree oven for 5 minutes or until fragrant and beginning to brown slightly.

Instructions:

1 - In saucepan, mix cocoa powder with about cup of the half and half. Heat , stirring continuously, until the cocoa is incorporated and set aside.

2 - In a larger saucepan, mix remaining half and half, heavy cream, egg yolks and sugar. Whisk continuously, over medium heat until mixture begins to thicken and reaches 175 degrees (to cook egg yolks). Add cayenne pepper, chocolate/ half and half mixture to this mixture, combine well and remove from heat. Add in almond extract.

3 - Allow to cool completely in the refrigerator. Place in ice cream maker and follow manufacturer instructions.

4 - When icecream is at a soft serve consistancy, stir in toasted almonds and continue to churn until it is ready to remove from ice cream maker.

5 - Place in container and into freezer. Allow to freeze for several more hours before serving.

Apple of my Eye Bran Muffins

Finding balance between moist and healthy in muffin-speak isn't always easy.  The combination of apples, yogurt and oat flour lend to a very moist and nutritionally dense muffin without the high level of oil or butter normally found in muffin recipes.

INGREDIENTS:

•1/2 cup Miller's Bran, coarse bran, organic, unprocessed wheat bran
•1/2 cup Unbleached White Whole Wheat Flour
•1 cup Oat Flour
•1/2 teaspoon Salt
•1 tablespoon Baking Powder
•2/3 cup Turbinado Raw Cane Sugar
•1/4 cup chopped dates
•40 gram ginger crystallized (3-4, or approximately 3 tablespoons), finely chopped
•8 ounce Apples, skin on, grated or finely diced (approx 1 med. apple)
•2/3 cup Milk, 1% or nonfat
•1 large egg, slighty beaten
•2 tablespoon unsalted butter, melted and slightly cooled
•1/2 cup cultured, plain yogurt


INSTRUCTIONS:

1 - Preheat oven to 375 degrees and place rack in middle position.  Place paper liners inside of muffin pan cups. 

2 - In large bowl, mix together bran, AP flour, oat flour, salt, baking powder and sugar.  Mix well.

3 - Add chopped dates, crystallized ginger and apples, tossing well with the dry ingredients.

4 - Form a well in the dry ingredients.

5 - In seperate bowl, combine milk, egg, butter and yogurt.   Add to dry ingredients, stirring until just combined.  Be careful not to over stir. 

6 - Using measured scoop to assure uniform, same-sized muffins, fill each muffin cup 2/3 full. 

7 - Bake for 25 - 30 minutes or until golden brown and the tops have turned golden brown. 

8 - Cool on rack.   Enjoy!  These muffins freeze well for on-the-go breakfasts or snacks later in the week. 



Nutritional Info per each muffin:

* Nutritional data calculated using ingredient complilation program and is deemed close but not exact.