Country Tart Recipes

Cannellini Bean & Kale Soup

2011-12-27T07:10:00.000-08:00

Great any time of the day but today, topped with an egg, this soup served as a hearty beginning to a post-holiday morning.

I am a huge fan of using a slow cooker for beans. It requires no soaking and cooks most beans through in about 4-6 hours on high setting or 8-10 hours on the lower setting.

INGREDIENTS:

1 lb dry cannellini beans

2-3 strips of bacon

3 quarts good, homemade chicken stock

2 tablespoons mixed herbs, I used an herbs de provence mix

6 cups uncooked Kale, shredded into small pieces

1/4 cup hot salsa*

sea salt, to taste

1 - Throw cannelini beans into slow cooker with bacon, chicken stock and herbs. Cook on low setting for approximately 9 hours or high for about 5-6. This time could vary by the heat and settings of your slow cooker.

2 - Twenty minutes to one half hour before serving, stir in kale and salsa. Salt, if desired.

Makes 12, 1 cup servings.

Two steps! That's it. And just look at how great it looks in a green food log:

* This is a short cut I used to add a touch of heat and flavor to this. You could always add cooked onions, chopped tomatoes, or anything else you might have in the fridge that you are looking to use up. Garlicky-hot Sriracha sauce would be another great addition!

A Balanced Day

2011-11-15T10:41:00.000-08:00

What is all this about? This is what nutritionally balanced looks like less than 900 calories and it just so happens to be vegetarian. Go to NutriMirror.com and check out this week's SERVING up a SMILE to learn more.

Walnut & Pumpkin Torte

2011-10-27T18:39:00.000-07:00

Recipe coming soon....

2011-06-03T20:07:00.000-07:00

Pasta with Vegetables

2011-05-03T19:25:00.000-07:00

"This One's a Keeper."

This is one of those "whatever you have on hand" type of meals that turned out to be one of our favorites that we make time and time again. The base flavor is caramelized onions; the rest is up to you. Tonight we made it with asparagus, yellow squash, leeks and wood ear mushrooms but broccoli and red peppers are common additions. It tends to rotate by whatever is fresh and available.

"This one's a keeper," was the response from my husband as he at this the first time several weeks ago. It's becoming a once-weekly meal and, if butter and cheese are eliminated, can be made completely vegan. I'd say that's a pretty high review from a meat and potatoes man. ~

INGREDIENTS:

1/2 lb pasta such as gemelli, fusilli or penne

1 lb asparagus, cut into 1" pieces and woody end pieces removed

1 yellow squash, cut into 1 - 1 1/2" pieces

1-2 leeks, sliced into rings (tough, green tops removed)

2 cups wood ear mushrooms, chopped up

1 cup shittake mushrooms, sliced

2 large yellow onions

2 tablespoons extra virgin olive oil

1/2 tablespoon butter (optional)

1 teaspoon crushed red pepper

1/4 - 1/2 teaspoon flaked kosher salt

1/3 teaspoon black pepper

parmesan cheese, grated, to serve

Pan 1:

Add chopped vegetables and 1 tablespoon of olive oil. Roast in 425 degree oven for 30-45 minutes or until desired doneness. We like ours to have some caramelization and be crispy on the outside yet soft.

Pan 2:

You will need a heavy duty pan with a tight fitting lid. Add chopped onions (or sliced, if you prefer) and olive oil and heat to med-high heat, until onions begin to sizzle, and then reduce heat to med and place lid on. Sweat the onions, lid on, for 15 minutes or so, stirring every 3-4 minutes and checking to make sure onions are not, at any point, burning. Add kosher salt to assist in sweating and enhance that buttery flavor we are looking for. Don't worry, kosher salt is lower in sodium.

Continue to cook, slowly, until onions are soft and completely caramelized (see image, above). You may need to reduce heat toward the end of the cooking process. It should take approximately 25-30 minutes to reach a fully caramelized state.

While pasta is cooking (see pan 3, below) add crushed red pepper flakes and mushrooms (if using) to onion pan. Cook over medium heat until the mushroom liquid has evaporated, another 8-10 minutes or so. If using, stir in butter.

Pan 3:

I know, I know, 3 pans for one simple dinner but it's a relatively easy clean up (and so good!).

Boil water, salted, if preferred, and cook 1/2 pound of pasta of your choice until just slightly undercooked or al dente. Reserving 1/4 - 1/2 cup of pasta water, drain pasta and add to onion pan. Add reserved water and cook, stirring to combine onions and pasta thoroughly.

Remove roasting veggies from oven (Pan 1), toss in pasta dish and serve. Garnish with fresh parmesan cheese, if desired.

This recipe makes 4 generous servings (label below says 8 but I had doubled the recipe when I created label).

Per serving:

* Nutritional data calculated using ingredient compilation program for 2,000 calorie diet and is deemed close but not exact.

Holy Crêpe!

2011-03-08T10:06:00.000-08:00

Having had a crêpe fascination since my friends, sisters Laura and Kristen, introduced them to me in my youth, it's kind of crazy that I haven't posted this recipe until now. My children now adore these and though we began making them together stuffed with yogurt and fruit at breakfast or whipped cream and fruit for dessert, upon realizing we had no bread for packing lunches one morning, I whipped up a batch and they instantly became a refrigerator staple food item.

I've played around with the original recipe and this is the consistency we like best here--it's mostly whole grain with just a little white flour for reduced "chewiness". The best thing about these crêpes, aside from the taste, is that they have only a handful of real ingredients, no preservatives and they last a week in the fridge. Well, they would, if they weren't so good!

INGREDIENTS:

3 Eggs, large
2 ¼ cups 2% milk
1 cup King Arthur's White Whole Wheat flour
½ cup All purpose, unbleached flour
½ teaspoon salt, fine or flake kosher preferred
2 tablespoons extra virgin olive oil*

EQUIPMENT:
-Shallow sauté pan or crepe pan (if you have one), I use a 10" well-seasoned almuninum pan
-Brush for oiling pan
-Blender, to thoroughly combine egg into mixture.

1 - In blender, combine eggs, milk, flours and salt and mix to bring together and then turn off; no over-blending necessary. Set aside and prepare pan.

2 - In shallow sauté pan, brush with liberal amount of oil. Much like oiling a waffle iron, you will not need nearly as much after the first couple are made.

3 - Turn heat up to high and warm up pan; do not allow oil to reach smoking point. When you see pan has heated up thorougly, reduce heat to medium-low.

4 - Working quickly, pour approximately 3 tablespoons of batter into pan (more or less depending on desired thickness and pan size). I always pour mine in the top, left corner, furthest away from me. Then, using your wrist, roll the batter quickly around the pan to evenly coat (see photo below). If it doesn't turn out right away, never fear, it can sometimes take several attempts to get it just right--be patient!

Crepe batter with wheat bran added, just after it's been poured and swirled around the pan.

5 - Allow to set thorougly; this should take anywhere from 45 seconds to 1 ½ minutes. Use turner to begin gently loosening up edges from pan (see below).

6. When you can see that the entire piece will lift easily out of the pan without tearing, user turner to release it completely and then flip it over cooking the other side just for about 20 seconds or until sligtly browned and the moisture has dried from the surface.

7. Remove from pan and set aside. Once cool enough to not melt the wax, layer between pieces of wax paper. Store in air tight container or large zipper bag, in refrigerater, for up to one week. See how many different things you can come up with to roll them around! From veggies to ice cream to deli meat--you'll be surprised at just how versatile they can be.

* Much less oil will be used if your pan is well-seasoned. 2 tablespoons is a gross over-estimate of how much could be used so the fat in this recipe is probably over-accounted for.

Makes 12 Crêpes. Per crêpe:

Nutritional data created using ingredient compilation system for 2,000 calorie diet and is deemed close but not exact.

To find out how to get your own label for your blog, click on label and go to NutriMirror.com

Leeks & Eggs

2011-02-28T18:29:00.000-08:00

This isn't much of a recipe, really but an excuse to begin enjoying some early Spring vegetable action from the moment you wake up in the morning. Truth be told, I'd eat this for lunch or even for dinner. Give me some toasted rye bread and put a fork in me.

Leeks have a mild but sweet onion flavor and you are more likely to get breath to offend your coworkers from your morning coffee. Eat up, enjoy the nutrient punch for the calories and go on about your day!

INGREDIENTS:
2 medium leeks, white & pale green bottoms cleaned and sliced into 1/8" rings (approx 4.5 oz) see note box
1 teaspoon extra virgin olive oil
2 tablespoons water
1 tablespoon balsamic fig vinegar
parsley to serve (optional)
egg**, prepared over easy or over medium, just because

1 - In sauté pan, heat olive oil to medium high and throw in leeks. Toss gently and cook until leeks have browned but are still somewhat crisp, approximately 3-5 minutes.

2 - Add water and deglaze pan by gently scraping up those bits of caramelized flavor on bottom of pan. Cover with lid and reduce heat to medium low.

3 - After a minute, remove lid and check for doneness; leeks should be soft but not mushy.

4 - Add balasamic vinegar and cook, stirring occasionally, for another 30 seconds to 1 minute or until the vinegar has drastically reduced. Remove leeks from pan.

5 - If necessary, add 2-3 additional tablespoons water to scrape any additional particles off of the bottom of pan.

6 - Add egg. Cover with lid and cook for 1-2 minutes longer or until whites have cooked through and yolk has reached desired donesness.

TO SERVE: Place leeks on plate, cover with egg and, if desired, fresh parsley or cilantro. A dash of red pepper would be a lovely addition here as well.

* I used small eggs purchased at a local farm market. These are much easier to eat, yolk and all, without going over recommended daily cholesterol limits.

Recipe makes one serving. Per serving:

*Data created using ingredient compilation tool for 2,000 calorie diet and is deemed close but not exact.

Hato Mugi (Job's Tears)

2011-01-03T19:44:00.000-08:00

One of the oldest and, subsequently, non-hybrid of the domesticated grains is Job's Tears. References to it's consumption date back to biblical times though today most of it is consumed in Japan. Eaten and appreciated for it's nutritional density, the Japanese typically prepare this grain by cooking it with brown rice in a 4:1 part ratio of rice to hato mugi.

It has a toasty popcorn sort of a flavor and it's well liked by the inhabitants of the Tart household. While I have several methods of preparing, some of which I will report on in greater detail at another time, my husband likes it best with almost nothing done to it at all to "not overwhelm its naturally toasty flavor." So, this really isn't a recipe; tonight I just cooked the stuff in some venison stock I had lying around. Since you are not likely to have that in your pantry, some low sodium chicken or veggie stock would also be complimentary to the flavor of this ancient grain.

INGREDIENTS:

½ lb (8 ounces) Hato Mugi
6-8 cups stock or water

Bring cooking liquid to a boil. Reduce heat to medium and continue to simmer until grain is tender or for approximately one hour. Add more liquid as necessary. If ,mixing with other grains or rice, you should begin cooking Job's tears well before most other grains are added and account for difference in cooking time.

Makes four 3/4 - 1 cup servings. Per serving:

* Nutritional data created using ingredient compilation program for

2,000 calorie diet and is deemed close but not exact.

Asian Inpsired Salmon

2011-01-03T17:51:00.000-08:00

A Well Balanced Meal: This version of omega-3 rich, wild salmon, is a great accompaniment to Kale with Citrus and Hato Mugi (also known as Job's Tears).

INGREDIENTS:

4, 4 ounce wild caught salmon filets, skin removed (I used individually portioned cuts from the grocer's freezer)
1 tablespoon chinese 5 spice powder
½ tablespoon extra virgin olive oil
1 tablespoon teriyaki sauce
1 teaspoon honey, preferably raw (orange blossom honey is very nice here)
zest of one tangerine (or citrust fruit of your choice) plus
juice and pulp of one tangerine (approx 4 oz)
1 shallot, chopped fine

1 - Make marinade: in large, shallow dish that is wide enough to lay all four filets in a single layer, wisk together 5 spice powder and olive oil to make a thick paste. Add teriyaki sauce, honey, zest and tangerine juice and pulp. Combine well and add shallot.

2 - Lay salmon filets in marinade and turn to coat. Turn several times during the next 15-20 minutes. Midway through, preheat grill.

3 - Over high flame on preheated grill, cook salmon for 3-4 minutes on the first side or until bottom and halfway up the side has turned opaque. Flip and cook for 1-2 minutes longer or until just barely cooked through. Salmon dries out quickly so be careful NOT to overcook.

Makes four servings. Per serving:

* Nutritional data created using ingredient compilation program for

2,000 calorie diet and is deemed close but not exact.

Kale with Citrus

2011-01-03T16:39:00.000-08:00

"EAT YOUR GREENS!" I know, not always tempting but.....well, mmmmm, Citrus Season is upon us. I used a tangerine for this recipe but anything in the citrus family would be bright and flavorful--even grapefruit or lemon (a blood orange would have been my first choice). The sweetness of the tangerine cuts the bitterness of the Kale. Even a tart (or two) tried this and approved! This is easy, quick and goes great with the Chinese 5 Spice Salmon and Hato Mugi I served them with.

INGREDIENTS:

1 lb kale, torn into 2" pieces, washed, dried & stems removed

½ tablespoon extra virgin olive oil

1 large tangerine (approx 4 ounces), juiced with pulp

zest of 1 large tangerine

1 clove garlic, chopped

1 - In large, heavy saute pan heat olive oil until hot but not smoking.

2 - Throw in kale, all at once, and toss immediately to coat with olive oil.

3 - Add in chopped garlic and cook for approximately one minute or until slightly wilted but not cooked mushy; stirring often to make sure garlic isn't scorching.

4 - Add zest of tangerine and saute for about twenty minutes or until fragrant.

5 - Add tangerine juice, pulp and all.

Serve immediately, makes four hearty servings.

Per serving:

* Nutritional data created using ingredient compilation program for 2,000 calorie diet and is deemed close but not exact.

Sippin' Chocolate

2010-12-28T14:36:00.000-08:00

I am not one of the lucky ones to have that Polynesian themed grocery store that health and budget-concious people everywhere rave over. Whenever my travels will place me in the viscinity of a Trader Joe's I stop in and load up the cooler. I am also very fortunate that I have family and friends who deliver TJ's orders when they come to town! Their Sipping Chocolate is elusive and appears sometime just before Thanksgiving and has usually vanished by Christmas. Having obtained a canister this year from my friend Karyn over from the Serenity Swamp, with a little tinkering I am pleased to announce that Sippin' Chocolate does not have to grace us but once per year (or not at all).

You can adjust the ingredient quantitities to your specific tastes.

INGREDIENTS

Approx 2/3 cup (130 g) of really good chocolate chips (60% cacao or higher)
1/3 cup cocoa powder, unsweetened
1/4 cup cane sugar (I used turbinado that I ground in food processor until fine)

1 - Place chips into well of food processor with sharp blade and grind until a fine powder (see picture, below).

2 - Place into bowl with cocoa powder and sugar, whisk to combine well.

3 - Use in 1 - 3 tablespoon increments by stirring into desired hot liquid of your choice (i.e., milk or water). In our house, we like a tablespoon of it stirred into unsweetened chocolate almond milk.

ENJOY! This is some seriously good stuff ;-)

Nutritional Info, Per 1 Tablespoon Serving:

* Nutritional data calculated using ingredient compilation program for 2,000 calorie diet and is deemed close but not exact.

Goes great with homemade marshmallows (marshmallow recipe courtesy of Alton Brown)

Tested and approved by the Tiny Tarts!

2010-12-21T03:46:00.001-08:00

Creamy Sautéed Spinach with Garlic and Parmesan

2010-12-07T07:31:00.000-08:00

This is a staple in my home and I make at least a batch per week. The first time I tried it was at my sister-in-laws when it was served as a dreamy side for steak. Since that time, I have learned it goes great on Grilled Pizza, as a "stuffing" for mild fish such as flounder and even stirred into some eggs or pasta. Really, this stuff can used to add a new dimension of creaminess and flavor to so many dishes and it's got some serious nutrient power as well.

INGREDIENTS

1 lb frozen, chopped spinach
1.5 tbsp extra virgin olive oil
6 cloves garlic, roughly chopped
1/2 cup water
1/3 cup freshly grated parmesan cheese

1 - Place spinach, olive oil and garlic in sautee pan that has a lid over medium-high heat. Saute until defrosted, adding water if needed to keep from sticking.

2 - Add remaining water and place lid on pan. Reduce heat to med-low.

3 - Check every so often to make sure this is not sticking (or worse, burining!). When spinach is creamy and soft but not so overcooked that it is brown, grate cheese over it and stir to incorporate.

That's it! Now it's ready to use as a recipe enhancer. Once cooked down, this makes approximately 5 cups.

Nutritional info per 1 cup serving:

* Nutritional data created using ingredient compilation program for 2,000 calorie diet and is deemed close but not exact.

Drowned Turnips

2010-11-22T18:23:00.000-08:00

I have been really devoting the past year to rethinking how I can eat more foods that are fresh and in season At first glance the late Fall and Winter months seem so grim but I refuse to eat another pink, mealy tomato so I am pleased to be locating more and more food prep techniques for some overlooked foods that can add variety to our table during the colder months. I found this treatment of turnips in an Italian cookbook dedicated to the special treatment of the seasons and while I wasn't immediately sold, the author insisted that this simple cooking technique delivered a fine accompaniment so I went for it.

The results were surprising--my six year old asked if she could pack the leftovers in her lunch for the next day! Tangy and slightly bitter, the turnips pair nicely with the sweetness of caramelization. Plus, I paid $0.48 cents per pound for these and spent just about $1.50 on enough turnips for this entire recipe.

INGREDIENTS:

2 ½ pounds turnips
3 tablespoons olive oil
2 tablespoons water
parsley or greens tops of turnips, to serve

1 - Peel and chop turnips to small, 1/4" pieces (see photos, below).

2 - Add turnips, oil and water to dutch oven. Toss well and cook at a medium to low heat, covered, for about 15-17 minutes or until tender. Check/stir several times during this process.

3 - Remove lid and turn heat up to high. Stir vegetables for five to seven minutes or until rich caramel color develops (or to desired doneness). Add in parsley or optional turnip greens and cook one minute longer.

Serve immediately; makes six, 3/4 cup servings.

Nutritional info, per 3/4 cup serving:

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

2010-11-15T19:14:00.000-08:00

Brown Butter Pumpkin Linguine

2010-11-01T19:52:00.000-07:00

If you've never browned butter, you are missing out on some serious depth of flavor. Once browned, it doesn't take much butter to add a lot of character to just about any recipe. We don't eat a lot of butter in this house so it is with no reservation that I say there really is no substitute in this dish.

INGREDIENTS:

16 ounces (1 lb) whole wheat pasta
5 cups of beef stock (preferrably homemade)
3 cups water
2 tablespoons butter
1 8-10 inch sprig of fresh rosemary
1 ½ cups pumpkin puree
1 ½ cup dried shiitake mushrooms (optional)
Parmesan cheese to garnish

1 – Bring beef stock and water to boil in pot large enough for cooking pasta.

2 – Add pasta and stir in; cooking for approximately 8 minutes or until al dente. Do not drain (see below).

3 – While pasta is cooking, heat frying/saute pan over high heat. Once pan is very hot, add butter.

4 – Stir butter and allow it to brown but not burn. While holding rosemary with one hand, use the other hand to scrape the needles off of the sprig and into the pan of hot butter.

5 – Add pumpkin to this and about 1 cup of the pasta water/stock mixture.

6 – Test pasta to see that it is just about finished. Using pasta spoon, lift pasta into pan with butter and pumpkin. Toss to coat.

7 – If using, add mushrooms to remaining pasta water to hydrate.

8 – Serve by tossing with mushrooms and garnishing with parmesan cheese curls (made with a vegetable peeler).

Makes 6 main course or 8 hearty side course servings. Per main course serving:

* Nutritional data calculated using nutritional compilation tool for 2,000 calorie diet and is deemed close but not exact.

Venison Hash

2010-10-11T20:44:00.000-07:00

Venison is much leaner than beef and, if you are fortunate enough to know a generous hunter or are a hunter yourself, then you should also be glad to know you are eating meat that is harvested naturally from the wild without being overstuffed processed grains or pumped full of antibiotics and growth hormones. There's something to be said for something being so organic it cannot be labeled for marketing purposes.

This dish is a tried and tested crowd pleaser and, since the work begins the night before, it is easy to put together for house guests or a lazy Sunday mid-morning brunch.

INGREDIENTS:

1 lb Venison Roast, pictured above with sirlion
5 cloves garlic
2 tablespoons pickling spices
3 - 4 tablespoons extra virgin olive oil
2 large green bell peppers, chopped fine
2 medium onions
1 teaspoon red pepper flakes
3 lbs white potatoes, very finely diced to approx 1/4" size pieces
½ - 1 teaspoon adobo seasoning (with turmeric)
6 ounces beer
1 cup parsley leaves, stems removed, chopped
2 tablespoons butter

EQUIPMENT:

Slow Cooker
Dutch Oven or other oven-safe deep, heavy pot with tight-fitting lid that can also be used on stovetop.

INSTRUCTIONS:

The Night Before:

1 - Place roast in slow cooker/ crock pot with enough water to cover 2/3 the way up sides of roast.

2 - Add unpeeled garlic cloves and pickling spices.

3 - Cook on low heat for 8-10 hours or until very tender.

In the Morning:

1 - Discard garlic cloves and picking spices and remove roast from bath. Set aside to cool to a handling temperature.

2 - While roast cools, heat olive oil over medium heat in dutch oven.

3 - Gently sauté the onions and peppers with the dried red pepper flakes for a minute and the add in the potatoes.

4 - Turn heat up to medium high and continue cooking, using spatula to occasionally separate those crispy bits from the bottom of the pan. Be sure to incorporate them into the potatoes.

5 - Cube meat into ½" pieces (it will shred some) and place into dutch oven.

6 - Add adobo seasoning, stir, and then stir in 1/2 of a 12 ounce bottle of beer and cover pot with lid. Set bottle aside as you may need to add additional beer to soften potatoes to desired consistency. Continue to cook, lid on, for approximately five minutes.

7 - When potatoes are soft, stir in parsley.

8 - Cut up butter into small bits and distribute them along the top of the mixture. Place pot un4-6 under in oven, under a broiler on high setting, for 3-5 minutes or until top of mix has begun to crisp.

Serve while hot. Goes well with over-easy farm-fresh quail eggs or other freshly harvested organic eggs.

Recipe makes approximately 10, 3/4 cup servings. Per serving:

Nutritional information created using ingredient compilation software for 2000 calorie diet and is deemed close but not exact.

Black Bean & Corn Chowder

2010-10-04T21:14:00.000-07:00

This is a variation of a recipe that my mother in law taught me to throw together when Joe and I had our first place. It's filling, easy to make and economical. Best of all, it really hits the spot on a cool day.

INGREDIENTS:

3 tablespoon Olive Oil, extra virgin (all brands)
1 cup, chopped Onions, fresh
1 cup, chopped Green Peppers
1 cup, chopped Sweet red peppers
1 teaspoon Garlic, fresh
1 teaspoon Black Pepper
1 teaspoon Chili Powder
½ teaspoon cayenne pepper
3 tablespoon White Flour, All-purpose, Enriched, Uunbleached
6 cup Milk, 1% milkfat (Commercial Brand)
2 teaspoon Cornstarch
4 cup Black beans, cooked without salt
2 cup Sweet yellow corn
1 teaspoon Honey, raw
1 teaspoon of adobo seasoning or salt, to taste

½ cup Cilantro (coriander leaves), chopped, discarding stems

crushed red pepper flakes, to garnish

1 - In large, heavy pot, heat onions and peppers in olive oil over medium-high heat, stirring often and watching to see that they do not burn. After 3 minutes, add in garlic and stir for about thirty seconds or until fragrant.

2 - Add black pepper, chili powder, cayenne pepper and all purpose flour and stir for one minute more. Slowly, one cup at a time begin adding milk, stirring after each addition to make sure that lumps do not form and mixture doesn't scortch but reserve the last 1/2 cup of milk for next step.

3 - Add cornstarch to remaining cold milk and using a fork or a whisk, stir in thoroughly until cornstarch disolves. Add to chowder.

4 - Add black beans, corn, adobo (or salt) and honey and continue to cook until mixture has thickened and beans and corn have heated through. Add chopped cilantro and remove from heat.

5 - Garnish with additional cilantro and, if desired, crushed red pepper flakes.

Recipe makes 8, 1 cup servings. Per serving:

*Nutritinional data calculated using ingredient compilation program for 2,000 calorie diet and is deemed close but not exact.

Pantry Essentials

2010-10-04T20:09:00.000-07:00

This is, by far, not an all-inclusive list. This is just that list of items I would leave my house to buy in the event I unexpectantly ran out. I listed in order of use/importance.

Herbs and Seasonings:

No Bake Chocolate Oatmeal Cookies

2010-09-27T19:04:00.000-07:00

Apparently I was very impressed when I was a child and my grandmother made no bake chocolate oatmeal cookies for me. So impressed, in fact, that I prepared them for my sixth grade class demonstration project. All these years later I have found that I still love these things, but mine use half the butter and I've added the omega-3 goodness of hemp seeds. I've also replaced the refined, white sugar with some sucanat and turbinado sugars. You really have to use butter here over a heart-healthy oil as the butter is needed to solidify here. Though, if you are a vegan, or are simply avoiding dairy, you can replace the butter with 1/4 cup of coconut oil.

These are good. Damn good. We won't go crazy and call them health food or anything, but they sure do wonders for a chocolate craving.

INGREDIENTS:

4 tablespoons (½ stick) butter

½ cup peanut butter

½ cocoa powder

½ cup sucanat

½ cup turbinado sugar

½ cup nonfat milk

2 ½ cups of rolled oats (regular, NOT quick cook)

½ cup hemp seeds

1 - In saucepan over medium heat, melt butter.

2 - Add milk peanut butter, cocoa powder, sucanat and turbinado sugar to melted butter and stirring constantly until mixture is smooth and sugar has melted.

3 - Remove from heat. Immediately stir in oats and hemp seeds until wet and dry ingredients are well combined. Be careful not to overstir or oats will begin to break up.

4 - Drop by measured tablespoons onto wax paper or aluminum foil covered baking sheet.

6 - Place into fridge or freezer until hard; remove from pan and place into an air tight container.

Cookies will keep in an air tight container in fridge for up to one week. I dare you to try and keep them around that long!

Recipe makes 30 cookies. Nutritional info per cookie:

Nutritional info is compiled using ingredient compilation program for 2,000 calorie diet and is deemed close but not exact.

Spinach, Tortellini & Bean Soup

2010-09-20T19:35:00.000-07:00

Five Minute Soup

I did not set out to rock the culinary world with this post. What I am trying to show, is that many ingredients can be combined and heated for a near-instant meal that is satisfying while still packing punch in the nutrition department. This is not to say that there's anything wrong with this kind of cooking. Any good cook has a few tricks up his/her sleeve and sometimes simplicity is damn satisfying.

Here, beans and spinach are the real stars of the balanced eating show so make it without the tortellini if you are not a pasta eater (or perhaps throw in some quinoa instead). I was able to locate a whole wheat pasta that was made with just a few ingredients so I tossed it in.

If you can open a can, you can throw together dinner. It will taste better than a TV dinner and is healthier, too (I don't care if healthy is in the title of the tv dinner or not!).

INGREDIENTS:

4 cups chicken stock or low sodium broth
1 14.5 ounce can diced tomatoes in their juices
1 15.5 can of small, white beans, rinsed thorougly
2 cups fresh (or fresh/frozen) whole wheat tortellini
3 cups frozen, chopped spinach (two of the small "bricks")
Optional: Additional seasoning agents, as described below

INSTRUCTIONS:

1 - Pour chicken stock into large stock pot.

2 - Add the tomatoes and their juice, beans and tortellini (don't add spinach yet or it just gets brown and ugly!).

3 - Bring to a boil. Cook until the tortellini have begun to float. Add the spinach, stir and serve immediately.

SEASONING NOTE: There you have it! And now that your culinary confidence has been boosted, consider experimenting with some seasonings. Added just before serving, lemon zest and some freshly grated parmesan cheese would be nice here. Or, instead of lemon, drop in a little bit of rosemary (a little goes a long way). Like heat? Red pepper flakes would fit well. Need more depth of flavor without added sodium? Add balsamic vinegar. These tricks, by the way, will add flavor and a brightness to a wide variety of dishes--without adding salt.

Now get cooking and enjoy!

~ Lynn, a.k.a. The Country Tart.

Recipe makes 8, 1 cup servings (without tortellini, it makes 6, 1 cup servings):

Per serving (with tortellini on left, without on right):

Nutritional info created using ingredient compilation tool for a 2,000 calorie diet and is deemed close but not exact.

Honey Mustard Vinaigrette

2010-09-13T22:03:00.000-07:00

Salad dressing could not be easier to make at home with a few, fresh ingredients and the end result not only tastes way better than anything out of a bottle, it contains none of the unidentifiable ingredients often found in commercial salad dressings. By controlling the added salt and using ingredients far superior to the manufactured variety, you will be pleased with the end result.

INGREDIENTS:

1/4 cup extra virgin olive oil
1 tablespoon mustard
1 - 1 ½ teaspoons raw honey
1 tablespoon of champagne vinegar
1/2 teaspoon fresh ground pepper
1 clove of garlic, crushed
(in season, some finely chopped fresh basil makes a great addition to this dressing)

DIRECTIONS:

Add all ingrendients into a jar such as the one found here: Salad Dressing Maker.

Shake until well combined. Makes 8, one tablespoon servings.

Per serving:

*Nutritional data calculated using ingredient compilation program for a 2,000 calorie diet and is deemed close but not exact.

Apple, Avocado & Lentil Martini

2010-09-13T20:06:00.000-07:00

In 1896 when the maître d of the famed Waldof-Astoria, Oscar Tschirky, first combined apples and mayonnaise, surely an eyebrow or two was raised. Once people got a bite of this salad, it became an instant classic that is still well known to this day.

With creamy, ripe avocado instead of mayo and the addition of protien and fiber (not to mention iron) rich lentils, this not only provides lunch in an instant but one that will do the body right.

INGREDIENTS:

4 ounces of Black Beluga Lentils precooked from Trader Joe’s
2 ounces of avocado, cut into cubes
3-4 ounce crisp, mildly tart to tart apple such as crispin or Jonagold or Granny Smith
pinch of sea salt

1 - Cut open and cube avocado. If you are unsure of how to handle an avocado, click here.

2 - Cut up apple leaving skin intact (the skin has lots of good fiber in it!) into cubes also.

3 - Toss avocado, apples and lentils together.

4 - Add a dash of sea salt.

5 - Place into martini (or similar) glass and eat.

Really, there's nothing more to it!

Recipe makes one serving, approximately one cup:

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

Grandma Jennie's Stuffed Peppers

2010-09-06T21:07:00.000-07:00

I have been eating a version of these peppers since I was a child, as did my mother, and did her mother. My great grandmother's recipe, there is little fuss to them which, I believe, is what makes them a great example of peasant cooking at it's finest.

Don't let their hardiness fool you--these are actually 100 percent animal-free and cound be served to vegans and meat-and-potato-types alike. A pepper that is not nearly as popular as the more boring green bell variety, these are often easily picked up at roadside stands for next to nothing. I grow them in containers in my front yard and one plant easily yields 6-10 peppers.

INGREDIENTS:

10-12 Sweet Banana Peppers
4 medium, fully ripened tomatoes
1 tablespoon fresh oregano, chopped
8 slices of stale hearty bread*
2 Tablespoons - 1/4 cup extra virgin olive oil
fresh ground pepper and salt, to taste

1 - Preheat oven to 400 degress. Meanwhile, wash and cut pepper tops off on a bias, as pictured below:

2- Clean the seeds out of the inside and discard the tops (or save for flavoring grains or soups later on).

3 - Mill the tomatoes. The objective here is to liquify them and you can either use a food mill, a blender, an immersion blender or a food processor. Oregano can be added during this step, before breaking up.

4 - Break bread into 1/2 -1" chunks and place into a large bowl.

5 - Mix in tomato and oregano into bread thoroughly. You will need to use your hands and really get messy.

6 - Take some of the mixture and, using finger, stuff deep into the pepper. Place in glass baking dish and ball up a nice handful of pepper to press onto the top of the pepper. Continue to do this with remaining peppers.

7 - Drizzle peppers with olive oil, making sure to get some oil on the filling and flesh of each pepper.

8 - Bake for 20 - 25 minuts or until peppers are soft and beginning to brown. Stuffing shold be crisp but not over-cooked.

*Traditionally, this recipe is made with stale, crusty bread, however, sometimes I will make this with a combination of wheat, whole grain and sprouted grain breads to increase the nutritional value of this recipe. Certain breads, such as sprouted grain breads, do not hold up well in stuffing and thus should be kept to 1/4 of the ingredients. Nutritional data, below, is for recipe made with: 2 slices Ezekiel bread, 2 spelt English muffins, 2 slices potato bread and 2 slices of 100% whole wheat bread. Also shown in photo at top of page.

Nutritinal Info Per Pepper:

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

Gazpacho

2010-08-16T23:09:00.000-07:00

INGREDIENTS:

2 large tomatoes such as beefsteak, peeled and quartered, seeds removed
2 medium cucumber peeled, 1 cut into several pieces, the other chopped
1 large green bell pepper, quartered and seeds removed
1 large red bell pepper, quartered and seeds removed
1/2 cup red onion, roughly chopped
2 cloves garlic
1/4 cup of tomato paste
zest of one lemon
juice of 1/2 lemon (approximately 1/4 cup juice, or more to taste)
1/4 cup champagne vinegar
dash of spiracha chili hot sauce (or preferred hot sauce)
1-2 cups of ice water

Optional, to serve:
Greek yogurt
extra virgin olive oil
avocado
diced cucumber
chives

1 - In food processor, place tomato, the large cucumber pieces (not the chopped cuke), red and green peppers, onion, garlic, and tomato paste into food processor and pulse 10-15 times or until contents are chopped fine and mixed together.

2 - Add lemon zest, lemon juice, champagne vinegar hot sauce and 1 cup of the ice water and pulse until combined. Check consistency; for thinner soup, add additional water.

3 - Add remaining, chopped cucumber and pulse 1-2 additional times just to break it up a bit. Pieces of cucumber should still be present for texture.

4 - Serve immedietly or chill in fridge until ready to use.

5 - Garnish with a dollop of Greek yogurt, a drizzle of really good olive oil, some avocado, chives and diced cucumber.

Clean Chicken Salad? Yes! Yes! Yes!

2010-08-16T22:43:00.000-07:00

Chicken salad is a favorite take-along for our picnic baskets and here's a cleaned-up version that we recently tested among a houseful of guests. The dish earned it's place as a guest-worthy offering and though it is a little high on the fat front, virtually all of the typical mayo has been replaced with heart-healthy, flavorful, extra virgin olive oil. Some other pleasing additions to this batch was ribbons on nasturtium, which I often see growing in planters and borders at homes where the inhabitants had no idea their flowers/leaves were even edible.

INGREDIENTS:

5 cups chicken, boiled on the bone the shredded and deboned (meat from one roaster)

1/2 cup celery, chopped

1/3 cup extra virgin olive oil

2 tablespoons real mayonnaise

1 teaspoon prepared dijon wine mustard

1/2 teaspoon celery seed, ground fine

1/2 teaspoon fresh ground pepper

2 tablespoons fresh chives

1/4 cup nasturtium leaves, cut into thin strips or ribbons (may substitute watercress)

1/4 cup fresh parsley leaves, chopped

2 hard boiled eggs, chopped

1 - Cut chicken into pieces or buy chicken pieces, remove skin but keep on bone and boil until meet is cooked through. Remove from liquid to cool and set aside cooking liquid (this can be saved for flavoring pasta or grains later).

2 - Shred chicken into large bowl removing any bones and cartilidge.

3 - Add all ingredients except eggs and combine thoroughly; though messy I find this is done best with hands (wear gloves if you prefer).

4 - Add eggs last and place mixture into fidge to cool for at least 2 hours before serving atop your favorite bread. Pictured above on Sesame Ezekiel bread.

Recipe makes 12 servings, each approximately 2/3 of a cup.

Nutritional Info Per Serving, without bread:

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

Water as an Indulgence

2010-08-16T21:59:00.000-07:00

Since it is recommended that we down eight glasses per day, why not turn your glass into a spa-worthy thirst quencher. The possiblities are endless, really, and can be as simple as herbs or as layered as fruit, vegetable and herb mixes.

Place herb, fruit or veggie--or any combinatoin thereof--of your choice into a pitcher or large mason jar (like the half gallon jar pictured above). Place in fridge for several hours of overnight before serving. This water really is elegant enough to put out for company.

Some of my favorite combos include:

mint
fennel
peach + rosemary
lemon + thyme
cucumber + basil
cucumber + ginger
licorice (root or tea bags)
lemon + lime
lemon + orange
grapefruit
basil
lemon verbena
watermelon + mint

Caponata in Radicchio Cups

2010-07-13T07:00:00.000-07:00

adapted from Michael Chiarello's recipe: Radicchio Lettuce Cups with Caponata

I have made this recipe many times over the past several years and it is a favorite for serving at parties because it is a little "something different" that makes use of the bounty of eggplants we seem to have each Summer. Being Italian, I grew up eating caponata but this is new to many. My mother always adds celery and pine nuts to hers, so you will see the addition of them, below, to Michael Chiarello's recipe. I also removed the caper juice and the reduced the capers, in the interest of keeping the sodium down. I replaced flavor with the addition of lemon zest and I guarantee that you will not miss the salt. One tip that I highly recommend is that you don't try and omit the anchovies. I promise, you will not notice they are there and they really are the secret ingredient in this dish!

This is a refreshing appetizer or summer side that also travels well (which is why it was originally featured in a camping episde)

INGREDIENTS:

Radicchio Lettuce Cups:
18 whole radicchio leaves
10 cups ice water

Caponata:

About 1/4 cup extra-virgin olive oil
2 tablespoons minced garlic
1 1/2 cups diced onion (1/4-inch dice)
freshly ground black pepper
2 anchovy fillets, chopped
2 teaspoons chili flakes
1/3 cup balsamic vinegar
1 eggplant (about 1 pound) peeled and diced into small pieces
1/2 cup finely chopped celery
1 teaspoon roughly chopped capers
1/2 cup roasted red pepper, chopped (I took a short cut and used the stuff in a jar)
1 tablespoon lemon zest
1/4 cup pine nuts, toasted
2 tablespoon finely chopped flat-leaf parsley

1 - Soak lettuce leaves for about 10 minutes in ice water to reduce bitterness. Wrap in damp paper towel to keep moist until ready to serve.

2 - In large saute pan, heat 2 tablespoons olive oil over medium-high heat until hot. Add the garlic and saute briefly until brown. Add the onion and brown lightly, about 3 minutes. Reduce the heat to medium, add a pinch of fresh ground pepper. Continue to cook until the onion is well browned, about 5 minutes. Add the anchovies and cook and stir until they melt into the onion. Add the chili flakes, and stir and scrape all around the pan. Add 1/4 cup of the vinegar, return the heat to high, and boil until reduced and thick, 1 to 2 minutes.

3 - In a separate pan, heat 2 tablespoons of the olive oil in a large saute pan over medium-high heat until hot. Add the eggplant and saute until browned and cooked through, about 6 minutes. Saute only a small bunch at a time, to avoid letting the eggplant boil in its own juices. If the pan gets too dry, add more olive oil as the cooking progresses - if you add too much olive oil early in the process, the eggplant will absorb all of it and still need more. Make sure to scrape the bottom of the pan well so nothing burns. Toward the end, add celery (I like to add this late so it retains crunch) and toasted pine nuts. Add lemon zest to season. Scrape into a bowl.

4 - Add the garlic-anchovy mixture to the eggplant with the capers and remaining vinegar. Stir well, then scrape into a bowl. Stir in the roasted peppers and parsley and taste again for seasoning. Let cool to room temperature before serving.

5 - When ready to assemble, place 1 to 2 tablespoons of caponata in chilled lettuce cups. Wrap into ball and enjoy.

Salsa Verde

2010-07-06T08:18:00.000-07:00

INGREDIENTS:

8-10 Tomatillos, peeled of brown "paper wrapping" and washed

1 large green bell pepper, seeded and quartered

2 jalapeno peppers, seeded and halved

2 large cloves garlic, peeled and halved

1 bunch of cilantro, stems removed

1 - 2 tablespoons of fresh squeeze lime juice (juice of 1 lime), to taste

1/4 - 1/2 teaspoon kosher salt

water, for blanching tomatillos

bowl of ice water for cooling tomatillos

1 - Place tomatillos in large saucepan and cover with water. Place pan on stove and bring just to a boil to brighten color to a vibrant green but DO NOT COOK. Immediately remove tomatillos into ice bath to stop cooking.

2 - Meanwhile, in food processor or high-powered blender, add pepper, jalapeno and garlic. Pulse several times or until veggies and garlic are coarsely chopped and mixed well.

3 - Add cilantro to food processor and pulse 6-8 times more.

4 - Add tomatillos, lime juice and salt to processor and turn on to process into salsa. When tomatillos have been broken down, salsa is ready. To use immediately, you can throw a few chips of ice into the food processor to cool it down otherwise, refrigerate until ready to use.

Recipe makes twelve 1/4 cup servings.

Per serving:

*Nutritional data created using ingredient compilation program for 2,000 calorie diet and is deemed close but not exact.

Country Tart Ribs with Salsa Verde

2010-07-06T07:53:00.000-07:00

This is one of those recipes where exact quantities don't count and you can toss in a handful of this and a handful of that with great results. No need to peel onions or garlic because you are ultimately going to fish them back out of the pot. Easy is good and here's how the Country Tart does ribs:

INGREDIENTS:

Boneless Country-style Pork Ribs, 2-4 lbs, trimmed of excess fat

1-2 Green Bell Peppers, seeded and quartered

1 large onion, quartered

6 cloves garlic

1 tablespoon Old Bay® Seasoning

1 bunch of cilantro (plus more to serve)

1 1/2 cups water

1 - Sprinkle pork with seasoning. If you don't have Old Bay like we do in the Chesapeake Bay region, some chili powder or even cumin and chili powder would be nice.

2 - Place ingredients in slow cooker as shown above, beginning with pork.

3 - Cover with remaining ingredients, place lid on and cook on low for 8-10 hours.

4 - Serve with whole wheat tortillas, or sprouted grain tortillas (I love Ezekiel's Spouted Corn Tortillas), avocado, lots of fresh cilantro and salsa verde (click for recipe).

Oven Fried Green Tomatoes

2010-06-27T22:30:00.000-07:00

I don't know who the first person was that decided that they just couldn't wait another minute for summer's first ripe tomato and subsequently dipped the tart tomatoes in breading before frying but, I confess, I've always thought this person was a genius. Of course, it is more likely that cooking unripe tomatoes arrived as an invention of necessity but whatever it was, I admire and salute the ingenuity.

In my now cleaner lifestyle, fried tomatoes only make it to my plate on a rare occasion that I find myself in a Southern restaurant that knows how to properly cook up nature's bounty in bacon drippings. At home, I've developed this oven-fried recipe that hits the spot without causing one to loosen his belt.

INGREDIENTS:

2 large, firm, green tomatoes (approx 8 ounces each)
½ cup whole kernal cornmeal (not degermed)
½ cup all purpose flour
½ cup cracker meal (or low sodium saltines crushed up)
1 tablespoon Old Bay® Seasoning
fresh ground peppercorns, to taste (I use 1/4 tsp)
1 cup milk*
1 egg, beaten*
1 tablespoon olive oil plus more for brusing/ misting

* Cultured buttermilk makes a nice wash and provides an extra bite of flavor; is you use buttermilk, eliminate egg and milk altogether.

EQUIPMENT:

2 wide, shallow pans, I like to use two 10" cake pans
1 heavy-duty baking pan or jelly roll pan
heavy duty aluminum foil
oil mister or silicone pastry brush

1 - Preheat oven to 450 degrees. In the first shallow pan, create a wash by mixing together milk and egg.

2 - In the other pan, combine corn meal, flour, cracker meal, old bay and pepper.

3 - Prepare jelly roll pan by covering with foil and brushing with one tablespoon of olive oil.

4 - Slice tomatoes into 1/8-1/4" slices (thinner is better). You will need to cut the top part of the core out of the first slice from the top of the fruit.

5 - Place sliced tomatoes, 4-5 at a time, into wash. Pulling one piece out at a time, shake excess wash off of it and place it into dry breading mixture. Shake excess bre2ading back into pan and place breaded slice onto prepared jelly roll pan. Continue this process until each tomato has been coated.

6 - Brush the top of each tomato with olive oil or use mister to apply a light coat.

7 - Bake in oven for ten minutes and remove from oven. Using a turner, flip each slice over and return pan to oven for for another 8-10 minutes or until coating is crisp and fruit is tender. Serve immediately.

* Nutritional information created using ingredient compilation program and is based on a 2,000 calorie diet. Date is close but not exact.

Oatmeal with Vanilla Maple Pudding and Blueberries

2010-06-27T07:42:00.000-07:00

My oldest tart awoke this morning stating that she could really use a bowl of oatmeal. With some local blueberries left in the fridge and a new, unopened jar of Vermont Grade B maple syrup, this is what we whipped up.

It was one of those fragrant breakfasts that beckoned everyone into the kitchen and away from Sunday morning cartoons without a formal invitation. I love oats because they are economical and full of heart-healthy soluble fiber. The kuzu root is a new ingredient in our house as it was sent to me by a friend but I've used it twice now and really like it. It makes a nice pudding and, well, pudding is just fun.

As an added bonus, breakfast was ready in under ten minutes this morning, but it can be made the night before for a cold breakfast or even a tasty after dinner dessert.

INGREDIENTS:

for OATS
1 cup rolled oats
1 3/4 cups water
1 tablespoon turbinado or raw sugar
1/2 teaspoon ground cinnamon
1/8 teaspoon salt

for PUDDING
2/3 cup 2% milk
3 tablespoons kuzu starch
3 tablespoons maple syrup, preferrably grade B
1 ½ teaspoons vanilla extract

to SERVE
1 cup blueberries
2 teaspoons turbinado sugar

1 - Prepare oatmeal: in a heavy 4-quart saucepan, combine oats, water, sugar, cinnamon and salt. Bring to boil, then reduce heat to medium and, stirring occasionally, cook for about five minutes.

2 - While oatmeal is cooking, begin pudding. In a small saucepan, mix together kuzu starch and cold milk.

3 - When starch has completely dissolved into milk, add maple syrup and vanilla extract. Place on stove top and heat, on high, until mixture has begun to thicken to desired consistancy. It will thicken more as it cools.

4 - Scoop oatmeal into four bowls, pushing to one side to leave a well for the pudding.

5 - Pour pudding into wells alongside oatmeal. Top with blueberries and, for added texture, sprinkle ½ teaspoon of turbinado over oatmeal side.

Serve immediately or cover and chill to serve cold. For an added treat, drizzle 1 teaspoon of half and half down the bowl, between the oats and pudding.

Recipe makes four servings. Nutritional Info per Serving:

Nutritional data created using ingredient compilation program for a 2,000 calorie diet and is deemed close but not exact.

Spinach Cheese Naan

2010-06-24T14:04:00.000-07:00

When I was pregnant with my first daughter, I worked in an office downtown that was a quick walk to a Indian and Pakastani restaurant. At least four days per week, I ordered what the owner called Spinach Cheese Naan and his wife would bring me this delicious flatbread stuffed full of spinach, cheese and roasted coriander seeds. When I shared with my OB that I was craving these things, she remarked that my body was craving calcium and iron. When you see the stats below, you will see that I was getting all kinds of vitamins and minerals in this meal.

The restaurant closed several years ago and while there are several places where I can find Indian food, none of them carries Spinach Cheese Naan. After returning late last night from travel (which included a trip to a Trader Joe's since we have none locally) I wanted something quick and easy. I threw this together and, really, I was home again.

INGREDIENTS:

1 piece Trader Joe's Garlic Naan (Indian Flatbread)

1 ½ cups chopped, frozen spinach

38 grams sharp cheddar cheese, shredded (approximately 1/3 cup)

1 teaspoon coriander seed

2-3 black peppercorns, to taste

1 - Place chopped, frozen spinach in microwave safe bowl and cook on high for 3 - 4 minutes or until warm and liquid as "cooked off." If you need to, squeeze remaining liquid out of spinach with a paper towel.

2 - Place underside of Naan under broiler for about one minute or until crispy. Watch it so that it doesn't burn.

3 - Top Naan with Spinach and then cheese.

4 - Using mortar and pestal or spice grinder, smash together coriander and peppercorns. Sprinkle over cheese.

5 - Place under broiler until cheese has melted and spinach and uncovered bread are warm and slightly crisp. Watch constantly as this should take no more than a minute before it burns.

Makes one serving. Nutritional info per serving:

* Nutritional info created using ingredient compilation program for 2,000 calorie diet and is deemed close but not exact.

Provençal Baby Bok Choy

2010-06-21T12:21:00.000-07:00

adapted from this recipe by Paul Grimes [Gourmet Magazine, July 2009]

It's rare when I out-and-out steal the recipe of another for reposting but I happened across some baby bok choy at the market and had not a clue what to do with them. I really wasn't in the mood for Asian-inspired cuisine so this recipe called out to me. I reduced the fat and sodium content slightly by reducing olive oil and olives for green log purposes and I added a little white wine to compensate so that the bok choy would cook tender and recipe could retain depth of flavor. The addition of the lemon zest was also to compensate for flavor loss from reduction of oil.

It is a fantastic dish and I cannot wait to try this again with other hearty greens such as collards and kale, as was suggested on the epicurious site by another who reviewed this recipe.

INGREDIENTS:

1 tablespoon extra-virgin olive oil
2 large garlic cloves, finely chopped
2 teaspoon chopped thyme
1 Turkish or 1/2 California bay leaf
1 teaspoon orange zest
1 teaspoon lemon zest
•3 pounds baby bok choy, each cut lengthwise into two pieces
1 pound tomatoes (3 medium), diced
4-5 Kalamata olives, pitted and chopped
1/2 cup coarsely chopped flat-leaf parsley
1/4 cup dry white wine

1 - Heat olive oil, garlic, thyme, bay leaf, and zests in pan for about 30 seconds or until fragrant.

2 - Add bok choy, tomatoes and olives until bok choy has wilted, approximately 3-4 minutes, stirring occasionally.

3 - Add wine and continue to cook for another 1-2 minutes or until liquids have mostly evaporated and bok choy is tender.

4 - Discard bay leaf and stir in parsley. Serve. Original recipe suggests this is a "versatile side dish or, tossed over rice, light back-porch supper."

Recipe makes 6 servings. Nutritional info per serving:

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

Vanilla Quinoa Pudding with Blueberries

2010-06-21T07:33:00.000-07:00

~ For One ~

It's late June and here in Maryland we had an early Spring that has resulted in early blueberries. We've been eating them in, on and with just about everything for three weeks already.

Recently, somebody asked me what could be done with leftover, unseasoned quinoa. I usually cook a pot each week just to keep in the fridge for lunch or a quick dinner but today it cried out to me for breakfast. Vanilla pudding was also on my mind so this morning I married the two for a delicious breakfast that really did the fresh blueberries proud.

With leftover quinoa in the fridge, this is ready in minutes to be eaten warm or you can allow it to cool in the refrigerator for a rice pudding consistancy.

INGREDIENTS:

2/3 cup 1 % or 2 % milk
1 tablespoon kuzu starch (or 2 teaspoons corn starch)
2 teaspoons turbinado (raw) sugar
1 teaspoon vanilla extract
2/3 cup cooked quinoa

1 - In saucepan, combine cold milk and kuzu starch. Stir until disolved.

2 - Add sugar and heat, slowly, stirring, until mixture has reduced by half and has begun to thicken.

3 - Add vanilla extract and mix well to combine.

4 - Add quinoa and mix together to heat through.

5 - Top with fresh blueberries and eat immediately or refrigerate and eat within a couple of days.

And just check out the nutritional stats! This will boost those green logs and keep you full for hours.

Recipe makes one serving. Per serving:

Nutritional Data calculated using ingredient compilation program and is deemed close but not exact.

Cleaned Up Tuna Salad

2010-06-15T07:12:00.000-07:00

Tired of tuna? So the story is told that I ate tuna salad sandwiches every single day of the third grade. While I just couldn’t tire of the stuff, my mother sure did. Nowadays we know that Tuna is a pelagic (deep water, long-lived) fish so it is something we should eat only once or twice per week due to mercury levels. But they are high in omega-3s and if eaten without lots of mayo, are a healthy, quick meal to pack. As a rule, I don’t promote a lot of low fat food products because of all of the processed fillers that are used in lowering fat. Neufchatel is a naturally lower fat version of cream cheese and packs some calcium into your sandwich to boot.

”Clean” Tuna Salad Sandwich

1 can chunk light tuna in water, drained well
¾ oz (approx. 1.5 tablespoons) Neufchatel Cheese (low fat cream cheese)
½ teaspoon Dijon mustard
1.5 ounces (approx. a handful) grape tomatoes, sliced in half
2 tablespoons celery, chopped
5 fresh basil leaves, cut into strips
Freshly ground black pepper, to taste
Bread of your choice (pictured: sandwich thin)

Bring to room temperature Neufchatel (or place in microwave for about 5-10 seconds). Mix in mustard, tuna, and all remaining ingredients. Place on bread and pack into cooler. This tastes best several hours after making so it’s perfect for a picnic! If you can spare the sodium, throw in some olives for a little added zip.

Yield: One Sandwich. Nutritional info per sandwich:

*Nutritional data calculated using nutritional compilation program and is deemed close but not exact.

Chocolate Peanut Granola Bars

2010-06-08T09:08:00.000-07:00

This bar definitely brings to mind the question, "is this a granola bar or a candy bar?" Because it is a little high in fat due to the peanuts/peanut butter, that is a reasonable question, but since it is held together with pureed prunes and only a little honey, and it boasts the omega-3 fats with the addition of chia, has antioxiants found in the cocoa (and even the chips) and is full of both soluble and insoluble fibers (oats, prunes), this bar can easily be worked into a healthy lifestyle.

Because granola bars are so nutrient-dense, I use these as a meal replacement on a hectic on-the-go day or to nourish my body after a really intense workout. They are also great to keep in your pack for a day hike or throw them into the car before your next road trip.

INGREDIENTS:

2 cups old fashioned rolled oats (not quick cook)
1/2 cup dry roasted, unsalted peanuts, roughly chopped
1 tablespoon chia seeds
1 tablespoon white chia seeds
2 tablespoons cocoa powder, unsweetened
3/4 cup pitted prunes
6 tablespoons natural, peanut butter (no oil added)
3 tablespoons raw honey
1.5 ounce of dark chocolate, 60 % cacao or higher, chopped into "chips"

ASSEMBLY INSTRUCTIONS:

1 – Peheat oven to 300 degrees. Meanwhile, line baking pan with two sheets of overlapped foil (see photo, below).

2 –Spread oats onto a baking sheet and toast for 3-5 minutes, stirring once or twice and watching carefully as to not burn. Set aside to cool.

3 – While oats are cooling, place prunes into the base of a food processor and puree until a thick paste has formed. You can also purchase prune puree in well stocked grocery and health food stores; if you do this, substitue 1/2 cup prune puree and omit this step. Set prune paste aside.

4 – In large bowl, combine oats, chopped peanuts, chia and cocoa powder.

5 – Using hands (it is helpful to have gloves here) work prune puree, almond butter and honey into oat mixture until well combined.

6 - Mix in chocolate chips.

7 - Press mixture into pan. Using an object with a flat bottom, press the mixture evenly and uniformly into pan. As shown in the photo below, I used the bottom of a small Kinetic Go Green Storage Container that I obtained from the NutriMirror store.

8 - Place pan in preheated oven for 15-18 minutes or until warm and the surface has begun to shine slightly from the heat. The objective here is NOT to cook the bars, just to fuse the ingredietns together.

9 - Allow to cool for 10 minutes in pan and then, using foil overhang, lift entire recipe out of pan in one piece. Score into eight even pieces and cool completely. Wrap in wax paper and store in larger container or zipper bag in the refrigerator until ready to eat or pack into your snack sack for the day.

~ Recipe makes 8 bars. ~

Nutritional data* per 1/8 of recipe:

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

Chocolate Date Granola Bars

2010-06-08T08:37:00.000-07:00

This bar is the result of many weeks of contemplating what I could do to get my kids to enjoy a granola bar that wasn't full of honey or rice or corn syrups. I knew that my youngest daughter wasn't keen on the prune puree "adhesive" but I was really interested in keeping this healthy. Lying in bed one night, it occured to me that dates probably grind up much the same way as prunes but they are far more sweet.

This worked well and because dates are so sweet, I was able to reduce the honey by 2/3 from my original recipe. Dates are also high in fiber Here's to a healthy, nutrient-rich snack that is great for the child in each of us!

INGREDIENTS:

2 cups old fashioned rolled oats (not quick cook)
1/3 cup raw sunflower seeds
1/3 cup raw pepitas
1 tablespoon chia seeds
1 tablespoon white chia seeds (see note)
1 teaspoon cocoa powder, unsweetened
3/4 cup pitted dates (see note)
3 tablespoons almond butter
1 tablespoons raw honey
2 teaspoons vanilla extract
1.5 ounce of dark chocolate, 60 % cacao or higher, chopped into "chips"

ASSEMBLY INSTRUCTIONS:

1 – Peheat oven to 300 degrees. Meanwhile, line baking pan with two sheets of overlapped foil (see photo, below).

2 –Spread oats onto a baking sheet and toast for 3-5 minutes, stirring once or twice and watching carefully as to not burn. Set aside to cool.

3 – While oats are cooling, place dates into the base of a food processor and puree until a thick paste has formed. If they are very dry, you may need to add 1-2 teaspoons of water; add a little at a time only using as much as is needed to form paste. Set aside.

4 – In large bowl, combine oats, sunflower seeds, pepitas, chia and cocoa powder.

5 – Using hands (it is helpful to have gloves here) work date puree, almond butter and honey into oat mixture until well combined.

6 - Sprinkle vanilla over mix and work through thoroughly.

7 - Mix in chocolate chips.

8 - Press mixture into pan. Using an object with a flat bottom, press the mixture evenly and uniformly into pan. As shown in the photo below, I used the bottom of a small Kinetic Go Green Storage Container that I obtained from the NutriMirror store.

9 - Place pan in preheated oven for 15-18 minutes or until warm and the surface has begun to shine slightly from the heat. The objective here is NOT to cook the bars, just to fuse the ingredietns together.

10 - Allow to cool for 10 minutes in pan and then, using foil overhang, lift entire recipe out of pan in one piece. Score into eight even pieces and cool completely. Wrap in wax paper and store in larger container or zipper bag in the refrigerator until ready to eat or pack into your snack sack for the day.

~ Recipe makes 8 bars. ~

Nutritional data* per 1/8 of recipe:

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

Cherry Chocolate Granola Bars

2010-06-08T06:36:00.000-07:00

This is the first of the three chewy granola bar recipes that I developed, and it I was pleased with the results. In each of these, I worked very hard to keep from adding excessive amounts of added sugars so the binding in this one is ground prunes.

Adult tasters loved this bar; the children found it to be a bit on the tart side. Don't worry there are two child-friendly recipies that follow.

With sunflower seeds, pepitas (pumpkin seeds), chia and the prunes, these bars are a nutrition powerhouse that are a great energy source on the go. I like to have a half of one after an intense workout or perhaps a whole one, alongside an apple, for a busy-day lunch. Enjoy!

INGREDIENTS:
2 cups old fashioned rolled oats (not quick cook)
1/3 cup raw sunflower seeds
1/3 cup raw pepitas
1 tablespoon chia seeds
1 tablespoon white chia seeds (see note)
1/3 cup dried cherries
3/4 cup pitted prunes
3 tablespoons almond butter
3 tablespoons raw honey
2 teaspoons vanilla extract
1 ounce of dark chocolate, 60 % cacao or higher, chopped into "chips"

ASSEMBLY INSTRUCTIONS:

1 – Peheat oven to 300 degrees. Meanwhile, line baking pan with two sheets of overlapped foil (see photo, below).

2 –Spread oats onto a baking sheet and toast for 3-5 minutes, stirring once or twice and watching carefully as to not burn. Set aside to cool.

3 – While oats are cooling, place prunes into the base of a food processor and puree until a thick paste has formed. You can also purchase prune puree in well stocked grocery and health food stores; if you do this, substitue 1/2 cup prune puree and omit this step. Set prune paste aside.

4 – In large bowl, combine oats, sunflower seeds, pepitas, chia and cherries.

5 – Using hands (it is helpful to have gloves here) work prune puree, almond butter and honey into oat mixture until well combined.

6 - Sprinkle vanilla over mix and work through thoroughly.

7 - Mix in chocolate chips.

8 - Press mixture into pan. Using an object with a flat bottom, press the mixture evenly and uniformly into pan. As shown in the photo below, I used the bottom of a small Kinetic Go Green Storage Container that I obtained from the NutriMirror store.

~ Recipe makes 8 bars. ~

Nutritional data* per 1/8 of recipe:

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

Red Quinoa "Tabouleh" Salad with Chic Peas

2010-06-01T09:31:00.000-07:00

I first experienced Lebanese cooking when I was in college just outside of Washington D.C. Having made friends with someone from Lebanon, he took me to a deli that served traditional Lebanese and Jordanian foods. I had never eaten tabouleh before nor had I ever seen parsley as much more than a garnish. Here, I found the salad consisted of mostly crisp parsley, fresh mint and spring onions, sprinkled with a little bulgur wheat in a dressing of lemon juice and olive oil. It was one of those first taste food experiences that I will always remember fondly.

Today, I live less than two hours from the capital but I am fairly certain there are few traditional Lebanese food offerings in my area. When I make it at home, my version replaces bulgur with red quinoa and with more grain than I recall in the original, plus the addition of garbanzos (chickpeas), it has been bulked up for the makings of a lunchtime main course or an hearty dinnertime side. The addition of flaxseed oil sneaks in some heart and brain-healthy omega-3s without compromising flavor.

INGREDIENTS:

1 3/4 cup Quinoa, Red

1/3 cup Lemon Juice
1/4 cup extra virgin olive oil

2 tablespoon flaxseed Oil
1/4 teaspoon Black Pepper
2 tablespoon lemon zest
1/3 cup fresh chives or green onions, chopped
1 1/2 cups parsley, fresh, roughly chopped
1 cup fresh mint, roughly chopped
20 grape tomatoes, sliced in half
1 1/2 cups garbanzos or chicpeas, drained and rinced
1/3 cup feta cheese

1 – Prepare quinoa according to package directions. When thoroughly cooked, set aside and cool thoroughly.

2 – Make dressing by whisking together lemon juice, olive and flaxseed oils, lemon zest, ground pepper.

3 – In large bowl, toss quinoa, parsley, mint, green onions, tomatoes and chickpeas together.

4 – Stir in dressing and mix to thoroughly combine.

5 – Gently toss in feta being careful to not break up into little pieces.

6 – Chill in refrigerator for one to twenty-four hours before serving.

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

2010-06-01T09:08:00.001-07:00

Country Tart Trail Mix

2010-05-25T11:00:00.000-07:00

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, appr0x 1/3 cup
34 g hemp seeds, approx 1/3 cup
34 g 60% cacao chocolate chips
34 g dried pecans
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

2010-05-25T10:17:00.000-07:00

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

2010-05-19T06:34:00.000-07:00

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

2010-05-18T07:25:00.000-07:00

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.

2010-05-10T20:57:00.001-07:00

Cleaned Up Catfish

2010-05-10T20:45:00.000-07:00

Dirty Meatless Rice

2010-05-10T20:06:00.000-07:00

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

2010-05-10T19:56:00.000-07:00

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

2010-05-09T12:20:00.000-07:00

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.

2010-05-03T20:22:00.000-07:00

Almond Chocolate Spice Cream

2010-05-03T13:06:00.000-07:00

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

2010-05-01T10:18:00.000-07:00

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.

Popped Sorghum with Sunflower Seed Butter

2010-04-26T17:11:00.000-07:00

Finally, a use for sorghum! Because it is so very nutrient dense and full of fiber (the iron alone make it worth eating) we have been trying to find a way to sneak sorghum into our regime in this house for months. At $2 a bag for the organic stuff, it is difficult to overlook it; especially when you consider that a serving has ten grams of fiber and 24% of the recommended daily value of iron.

Used as a flour it is reportedly too "fluffy" and "spongy" for baking and as a side dish it is gummy and sandy and edible only if you really push the limits of what is considered food. Believe me--I have tried. But part of eating with a purpose is making sure that the food that is good for you tastes good enough to eat. If ever you wish to challenge me with a good recipe for sorghum as a side, I am all ears.

The people Shiloh Farms mention on their site that you can pop sorghum. It was well after midnight when I read this and it was all I could do to wait until morning to give it a whirl. at I did and yes, it does taste like POPCORN. Perhaps just a bit crunchier and smaller. It was tasty and definitely worth a try. Try the method below for popped corn or popped sorghum--it's delicious!

INGREDIENTS:

1/2 c. raw, dried sorghum grain
1.5 tablespoons sunflower seed butter*
1/2 - 1 teaspoon extra virgin olive oil, flaxseed oil or other heart healthy oil such as canola

* Peanut butter is an equally good replacement for the sunflower butter; I especially enjoy the crunchy variety over poppped corn or, now, sorghum.

INSTRUCTIONS:

1 - Place sorghum into air popper and pop as you would corn kernals.

2 - Place sunflower butter or peanut butter into a microwave safe dish. Place in microwave for 5-15 seconds, watching it the entire time, until it is soft enough to stir and has loosened to a liquid texture.

3 - Allow to cool for a moment and stir in beneficial oil to further thin the seed or nut butter mixture.

4 - Pour mixture over popped grain and, using hands, thoroughly toss to coat. This is a very messy treat but it is well worth getting down and dirty for.

Sources of Fiber

2010-04-26T07:15:00.000-07:00

Quick and Easy Oven Roasted Potato Wedges

2010-04-25T09:02:00.001-07:00

I have tried various oven-fried potato recipes but the hassle never seems worth the outcome. Here, you can have ease of preparation with a relatively healthy "french fry."

In general, I feel like the potato gets a bad rap because they're starchy and often presented deep fried or covered in butter and sour cream. These oven-fried potatoes are creamy yet crispy and delicious while still low in fat. Potatoes are a great source of vitamin C and have a good amount of potassium, too. Eat them with the skin on and they are also a good source of fiber.

INGREDIENTS:

4 med (6.5 oz) white potatoes, skin on
2 tablespoons olive oil
1 teaspoon Old Bay® seasoning

INSTRUCTIONS:

1 -- Set oven rack to upper middle position and turn broiler on. Line baking sheet or jelly roll pan with heavy duty aluminum foil, set aside.

2 --Using fork or sharp knife, prick several holes in both sides of each potato.

3 -- Place potatoes in microwave on high for 5 minutes. Turn each potato over and cook for 4 minutes longer (Cooking time may vary per individual microwave. You want the potatoes still firm yet soft enough to the touch to show they are cooked through).

4 -- Allow potatoes to cool slightly to handle and slice into halves. Slice each half into four wedges.

5 -- Spread wedges evenly apart onto prepared pan, skin side down, and drizzle with olive oil, using fingers or brush to make sure all the white surfaces are lightly coated. Sprinkle evenly with Old Bay® seasoning.

6 -- Place onto oven rack below preheated broiler. Broil potatoes for 6-8 minutes or until brown on top. Remove pan from oven, flip potatoes so that skin is up, and return to oven to broil for 2-3 minutes longer. Remove from oven when they are crispy and brown. Watch carefully to avoid over-crisping.

Nutritional info per serving:

* Nutritional info compiled using recipe caculation program and is deemed close but not accurate.

2010-04-05T18:43:00.001-07:00

Breakfast Amaranth Take Two

2010-03-15T22:23:00.000-07:00

There are so many grains to share and yet this is the second amaranth recipe I am sharing. We just love amaranth in our home. It's nutrient dense in that it contains nearly twice as much of the essential amino acid lysine than wheat does making it almost a complete protien. It also is rich in calcium, iron, magnesium, zinc and fiber.

An earlier posted recipe, Breakfast Chai Amaranth is also delicious but does contain ingredients that may not be found in everyone's cabinets. This recipe is a bit kinder on first timers.

BREAKFAST AMARANTH with FRUIT

INGREDIENTS:

1.5 c. dry amaranth grain
2.5 tbsp. honey
2 herbal or dried fruit tea bags or your choice (I used Yogi Himalayan Apple Spice)
1/2 tsp. ground cinnamon
3 c. water
1/3 cup dried, unsweetened coconut (optional)
favorite fresh fruit to top (such as bananas, strawberries and pineapple)

STEPS:

1 – Place amaranth in saucepan and cover with 3 cups water.
2 – Add honey, tea bags and cinnamon.
3 – Bring to a boil. Cpver and reduce heat to low and simmer for 35-45 minutes or until liquid is absorbed.
4 – Remove tea bags, toss with dried coconut, top with favorite fruit and serve.

Meringues

2010-02-13T13:15:00.000-08:00

I learned to make these from my childhood next door neighbor who served as a mentor and a listening ear from early adolescence through adulthood. Though I was just a kid in her kitchen, she never treated me like I was in the way or bothersome. This speaks volumes because I really looked up to her and thus was over there a lot. Whether I was a pest or not, she provided me with a full education of life via the Long Island Expressway all the while she seemed genuine and was fun to pass the time with. Once her children were older, she returned to school to become a teacher. While I have never met any of her students, I am certain she is referred to as one of the cool teachers. I also bet they leave her class having learned some real-world skills.

For valentines, I shaped these as hearts but usually they are just dolloped onto the parchment. If you use small chocolate chips (instead of chopping up larger chips, as I've done) and omit the food coloring, you will find that the chips hide themselves inside of miniature white clouds as a nice surprise.

INGREDIENTS:

2 egg whites, warmed to room temperature
1/4 teaspoon cream of tartar
1 pinch of salt
2/3 cup superfine sugar (I use raw turbinado sugar, ground in a spice mill to a near-powdery cosistancy)
5 ounces 60% cacao chocolate chips, chopped coarse
1/4 cup waluts, finely chopped
1/2 teaspoon of beet juice (as I have used) or a drop of red food coloring (optional)

DIRECTIONS:

1 - Preheat oven to 300 degrees. Line large baking sheet with parchment or with plain pieces of unruled paper.

2 - In bowl of electric mixer, add egg whites, cream of tartar, salt and, if using, beet juice or food coloring. Whip until stiff peaks form.

3 - Slowly add sugar, a little bit at a time, mixing after each addition.

4 - Remove from mixer and gently fold in chocolate and nuts.

5 - Drop by spoonfuls onto prepared baking sheet. All spoonfuls must fit onto this one sheet and must be baked immediately to keep meringue from losing volume.

6 - Bake in oven for 25 - 30 minutes or until set. Leave on pan for 2 - 3 minutes before removing to cool thoroughly on a rack.

7 - Store for up to a week in an air tight container. Nutritional info below.

Nutritional Info: Recipe makes 24 large meringues. For each cookie:

*Nutritional info created using ingredient

configuration and is considered close but not exact.

Couscous & Wild Rice Salad

2010-01-01T08:33:00.000-08:00

This is but an example of some of the many ingredients you can use to toss with cous cous or a grain to make into a salad.

A friend of mine prefers to use dried cranberries or cherries in place of the pomegranates. Really, the combinations are endless and you are only limited by the ingredients in your pantry and your imagination. Think color when adding new ingredients for a bright and inviting salad.

INGREDIENTS

2 cups, dry whole wheat cous cous
1 cup, dry, wild lake rice (I used Trader Joe's)
4 teaspoons sunflower seed butter
1/4 cup red wine
3 tablespoons extra virgin olive oil
2 tablespoons zest of lemon
2 tablespoons fresh lemon juice
2 cloves garlic, pressed or smashed fine
1/3 cup fresh grated grana padano or parmesan cheese
1/3 cup pomegranate jewels
3 tablespoons chopped chives
1 tablespoon chopped fresh cilantro leaves
1 cup frozen baby peas, unprepared
1/4 cup pine nuts (pignoli) toasted (see note)*

INSTRUCTIONS:

1 -- Prepare cous cous and wild rice according to package instructions. Combine in large bowl.

2 -- In separate bowl, whisk together sunflower seed butter, red wine, olive oil, lemon zest, lemon juice and garlic to make a dressing.

3 -- While cous cous and rice are still warm, combine with dressing. Stir well.

4 -- Add cheese, again stirring to thoroughly combine.

5 -- Toss in pomegranate, chives, cilantro, baby peas and pine nuts.

6 -- Refrigerate several hours before serving. Serve alone or atop a bed of baby spinach (or other green).

*Note: To toast pine nuts, place in dry skillet or sauté pan on the stove top. Stir frequently until the kernels have begun to brown. Watch carefully; I have burned more pine nuts than I'd like to admit~

Recipe makes eight, 1 cup servings. Nutritional info per serving:

****Nutritional data calculated per ingredients use and deemed close but not necessarily exact.**

Sugared Dates

2009-12-20T18:52:00.000-08:00

My grandfather tells the story that his older sister Ruth went off to College in the late 1930s and returned home one semester with this simple yet wonderful method for preparing sugared dates. He was eleven at the time and the treats made quite an impression on him. My grandfather has always had a knack for creating comfort foods and these dates are among the top three recipes I think of when I think of him.

I can't imagine Christmas without envisioning a bowl of these sitting around. They are easy and an especially great "busy" task for children. Package some up for host/ hostess gifts or bring along with cookies to the office party. Sugared dates are a unexpectedly tasty treat that are reminscent of Christmases past.

INGREDIENTS:

pitted dates

walnut halves

granulated sugar

DIRECTIONS:

1 – Fill shallow dish with granulated sugar (approximately one cup)

2 – Break walnut halves into pieces small enough to fit snugly inside opening left when dates were pitted.

3 – Stuff approximately 2 grams (1/2 teaspoon) of walnuts into each date, making sure to put walnuts in each open end.

4 – Roll in sugar.

5 – Store in an air tight container; will last for several weeks.

Nutritional info for one (1) stuffed date (incl. 2 g walnuts, 1/4 tsp. sugar):

Nutritional information calculated per ingredients and deemed close but not exact.

Chesapeake Crab Dip

2009-12-18T12:32:00.000-08:00

Almost every Chesapeake family has a recipe for crab dip. None of them vary terribly much and they all are fairly simple. In fact, most crab recipes in this region are simple and have few ingredients that let the sweetness of the crab shine through. Whenever I see a recipe for a Traditional Maryland Crab recipe, I always look at the length of the ingredients. If it's long, it's not traditional. If it has thyme or jalapenos, it's not from Maryland. But hey, we don't know how to make a good Brooklyn bagel here, either. Thank goodness even Walmart can't mass-distribute everything local. Some things will always be better from the source :)

Crab dip is very rich and is nice served in a bread bowl or even in a casserole dish. A common restaurant offering is Steak or Burgers Chesapeake, in which they are topped with some version of this (often called Crab Imperial).

INGREDIENTS:

1 pound Maryland crab meat.
1 package cream cheese (eight ounces), softenend
3/4 cup sour cream
2/3 cup real, good quality mayonnaise
1 teaspoon capers, drained and chopped (optional, not traditional)
1 tablespoon Worchester
1 tsp Dijon mustard
½ tsp. Old Bay Seasoning
2/3 cup extra sharp cheddar cheese
1 teaspoon paprika

DIRECTIONS:

1 – Preheat oven to 400 degrees. Remove crab meat from container and into bowl, a little bit at a time, carefully picking through for shells. If it is machine-picked, there will be considerably more shells and you will need to be a bit more thorough. Set aside.

2 – In separate, large bowl, mix together cream cheese, sour cream, mayonnaise, capers, Worchester, mustard and Old Bay Seasoning.

3 – Gently fold cleaned crab meat into this mixture. Place into bread bowl or oven safe bowl.

4 – Top with cheddar and paprika. Cook in oven for about ten minutes or until the dip is bubbly and cheese is melted.

~ Serve with thin slices of crusty French bread, pita chips, or an assortment of crackers. ~

Recipe makes Twenty-six ¼ cup servings. Nutritional data per serving:

**Nutritional data calculated per ingredients and is deemed close but not exact.***

Mushroom & Quinoa Stuffed Pork Chops

2009-12-17T11:10:00.000-08:00

When I was a child, one of my favorite meals was my mother's pork chops that were stuffed with a rich and creamy bread stuffing. This is my more healthful homage to a favorite childhood comfort food. These certainly could be overstuffed but I opt to spread the stuffing out over twelve chops two ounce chops, allowing two chops per serving. These freeze well in individual portions and are great later on for a quick meal for one or for packing lunch for the office.

INGREDIENTS:

3 Shallots, approximately 3 tablespoons chopped
1 teaspoon olive or canola oil
2 oz White Wine, approx. ¼ cup
1 cup quinoa, uncooked
1 ounce dehydrated mushrooms (I used shiitake)
1.5 cups chicken stock plus 1 cup water, to make 2.5 cups
1 rosemary stem with leaves, approx 3”
2 Tablespoons heavy whipping cream
½ cup kamut flakes (also called rolled kamut grain)1 large egg, lightly beaten slightly
1 egg whites from large egg, lightly beaten ¼ tsp. salt
1/3 tsp. ground pepper

12 Pork lion chops, thinly cut, approximately 2 ounces each

DIRECTIONS:

1 – In a saucepan over med-high heat, sauté shallots in olive oil until translucent and they begin to caramelize.

2 – Add wine to pan, scraping bottom of pan slightly to release any of the caramelized bits.

3 – Add quinoa, mushrooms to pan and then add stock and water. Add rosemary and bring to boil; cover with lid. Reduce heat to med-low and simmer for 12 minutes or until all of the cooking liquid is absorbed. Stir in heavy cream and allow to cool to warm.

4 – While quinoa cooks, place kamut flakes in food processor and grind into a coarse meal. I chose kamut flakes because of their high nutrient value. If you do not have kamut, 1/3 c. finely ground corn meal could be used as a substitution.

5 – After quinoa has had some time to cool, discard rosemary stem and put grain into a large bowl. Mix in kamut meal, salt, pepper and eggs and set aside while preparing chops.

6 – Pull chops out of refrigerator and allow to warm to room temperature (about twenty minutes). Lightly coat pan with canola or vegetable oil and heat on high until very hot. Add one to two chops to the pan at a time, and cook just until lightly brown on each side but not cooked through. Move to oven-safe baking dish.

7 – Top each chop with ¼ cup stuffing mixture.

8 – Bake in a 375 degree oven for twenty minutes or until stuffing has set. Be careful not to overcook as the chops were already pre-cooked and will begin to dry out if left in the oven for too long.

Below: Nutritional info for stuffing, only. Serving equals ½ cup.

**Nutritional data calculated per ingredients use and deemed close but not necessarily exact.**

Roast Duck with Apple Chestnut Quinoa Stuffing

2009-12-15T21:08:00.000-08:00

This recipe which is close cousin of a Mushroom Quinoa Stuffing that I make. For the holidays, I plan on stuffing this into a duck. I accomodated for approximately 1 cup of homemade stock in the nutritional info. As always, the nutritional data is close but might not be exact.

If you are not planning on stuffing this into the cavity of a bird, you may wish to cook the quinoa in chicken or vegetable stock for enhanced flavor.

STUFFING INGREDIENTS:

3 Shallots, approximately 3 tablespoons chopped
1 teaspoon olive or canola oil
2 oz (approx. ¼ cup) White Wine (I used Rose)
3 ¼ cups chicken stock, vegetable stock or water, (see note at top)
1 ¼ cups quinoa, uncooked
2 sprigs fresh thyme (or ½ tsp. thyme leaves)
2 medium rome or golden delicious apples
½ kamut flakes (also called rolled kamut grain; optional)*
4 ounces chestnuts, steamed and coarsely chopped**
¼ tsp. salt
1/3 tsp. fresh ground pepper
1 large egg, beaten slightly
2 egg whites from large eggs, beaten slightly

1 5-6 pound duck

Kamut flakes optional. I forgot to use them during Christmas dinner and it came out great!

**Chesnuts can be purchased steamed and in pouches at well-stocked groceries. I purchased mine from Trader Joe's.

DIRECTIONS:

1 – In a saucepan over med-high heat, sauté shallots in olive oil until translucent and they begin to caramelize.

2 – Add wine to pan, scraping bottom of pan slightly to release any of the caramelized bits.

3 – Add quinoa to pan and either stock or water to equal 3 ¼ cups. Add thyme and bring to boil; cover with lid. Reduce heat to med-low and simmer for 12 minutes or until all of the cooking liquid is absorbed. Allow to cool to warm.

4 – While quinoa cooks, use a cheese grater to shred apple, skin and all, discarding the core.

5 – Place kamut flakes in food processor and grind into a coarse meal. I chose kamut flakes because of their high nutrient value. If you do not have kamut, 1/3 c. finely ground corn meal could be used as a substation.

6 – After quinoa has had some time to cool, discard thyme stems and put grain into a large bowl. Mix shredded apple, chestnuts, kamut meal, salt, pepper and eggs together with quinoa.

7 – To prepare bird, place in roasting pan and allow to sit at room temperature for twenty minutes.

8 – Stuff into cavity of bird or into baking dish that has been wiped lightly with olive oil or a nonstick spray to prevent sticking.

9 – Pierce skin of duck with fork or knife (do not pierce skin) to allow the fat to run away from the meat while the bird cooks. Bake duck in 300 degree oven for three hours, then raise temperature to 425. Cook for about 20 minutes or until skin is golden and crispy.

10 – Allow meat to rest for 15-20 minutes prior to cutting to prevent it from losing too much moisture. Remove stuffing from the cavity to serve.

Stuffing makes twelve 1/3 cup servings. Nutrtitional info for stuffing, below:

**Nutritional data calculated per ingredients use and deemed close but not necessarily exact.**

Fire Roasted Figgy Bread Pudding

2009-12-15T19:46:00.000-08:00

As the Christmas carols began playing on the radio this year, it caused me to wonder what exactly figgy pudding is. I did a bit of research on it and found it to be a 16th century English recipe for stewed figs; thickened with stale bread crumbs. At first this sounded rather unappetizing to me but then my husband pointed out that it wasn't a far cry from bread pudding.

Having a more-than-ample amount of dehydrated figs from my grandfather's fig tree tucked into my freezer, I thought maybe I'd better rethink this whole figgy pudding thing. What transpired was the alteration of what is already an amazing bread pudding recipe that we traditionally serve Chistmas day. I assemble it and my husband cooks it over the embers that are left behind after he fire roasts our pork loin that has butterflied and stuffed with proscuitto and fontina.

So, here you have it. Sort of a Charles Dickens meets the Country Tart if you will.

INGREDIENTS

15-20 dried figs (approximately 2-2 1/2 cups, chopped)
2/3 cup Southern Comfort
1 1/2 loaves stale crusty artisan bread, torn into pieces
1/2 cup walnuts, chopped
3 cups milk
3 eggs, slightly beaten
1/2 cup butter, melted
2 teaspoons cinnamon
2 teaspoons vanilla extract
1 cup heavy cream
3/4 cup brown sugar
1/4 cup molasses
1 tablespoon lemon zest
1/2 teaspoon kosher salt

SOUTHERN FIGGY SAUCE
1 cup sugar
1 cup heavy cream
1/4 c tablespoons butter
1 egg, beaten
2 egg yolks, beaten
Approximately 1/4 c. of reserved liquor (more to taste)

Directions

1 - The night before, tear or cube cooking bread and leave out on baking sheet to allow to become stale.

2 - Place walnuts and chopped figs in a shallow dish and pour Southern Compfort over the top. Soak for two hours. Drain but save the soaking liquid for the sauce.

3 - Place bread pieces in a 9 by 12-inch baking dish. Add figs to dish. In a large bowl, combine the milk, eggs, butter, cinnamon, vanilla, heavy cream, sugar, brown sugar, molasses, lemon zest, and salt, and mix well to ensure the sugar has been dissolved. Add the reserved fig soaking liquid to the milk mixture and pour over bread. Let sit until bread has soaked up all of the milk mixture (about an hour).

4 - Turn on grill and, keeping grill cover down, heat to medium heat. If using charcoal or wood, prepare fire and allow to cook down to almost embers (or a low flame).

5 - For best results, place baking dish in another large pan and add water about halfway up the sides of the baking dish and place atop grill. This will set and remain creamy without the water, if cooked over indirect heat.

6 - Cook, with lid shut, for 30-45 minutes, checking often. Continue cooking for one hour or until pudding has set. Remove bread pudding from oven and let cool slightly.

7 - To serve, serve with sauce: combine sugar, heavy cream, egg and yolks in a saucepan and cook, stirring well, until thick. Keep warm until ready to serve. Whisk in Southern Comfort just before serving. Serve drizzled over pudding.

Chia Bon Bons

2009-12-01T16:36:00.000-08:00

Really? You never know! Check back and see

Gingerbread Cupcakes with Cream Cheese Pumpkin Frosting

2009-12-01T16:31:00.001-08:00

Check back...this is coming very soon!!!

Holiday Nog Quinoa

2009-12-01T16:03:00.000-08:00

Unlike dairy eggnog, which packs in 180 calories for ½ cup, this recipe is made with Silk Soy Eggnog; which will be available for the next several weeks. The Silk Nog is 90 calories per 1/2 a cup but full of flavor.

INGREDIENTS:

1 c. uncooked quinoa
1 c. water
1.5 cup Silk brand nog
1 tbsp. agave nector
1/2 tsp. fresh grated nutmeg

DIRECTIONS:

In saucepan on stovetop, combine quinoa, 1 c. water, and 1 cup of the nog, agave nector and half of the nutmeg (reserve 1/2 a cup nog* and remaining nutmeg for serving).

Bring to a boil and cook and lower temperatre to medium-low heat. Continue to simmer for until all liquid has been absorbed and germ has begun to sepearte from grain. You will know this is happening as the germ creates little white rings.

Remove from heat and separate into three bowls. Divide remaining 1/2 cup of nog into the three dishes by pouring over grain. Sprinkle each with remaining nutmeg and serve hot.

* I did just find some Egg Nog icecream for 120 calories per 1/2 cup. In place of the extra nog used for serving, a tablespoon or two of icecream would increase the nog flavor and the creaminess; all for about 15 calories per tablespoon.

Recipe makes 3 servings. Nutritional Data per serving (based on 2,000 calorie diet):

Peppery Peppermint Cocoa

2009-12-01T15:19:00.000-08:00

Here's another really decadent warming beverage that has just enough fat for to really satisfy the craving for decadence without blowing the calorie bank. Oftentimes we forget that fat is replaced in "low fat" foods with sugars. Adding sugars can fool us into thinking that the foods taste good without the fat but they also leave us wanting more food in a shorter time. The addition of the bittersweet chocolate chips, along with the peppermint oil and ground pepper, create a complex and satisfying treat that'll have you rummaging for a good book to read rather than more to eat!

INGREDIENTS:

1 ½ c. 2% milk
2 tbsp. cocoa powder
1 ½ tsp. bittersweet chocolate chips, 60% cacao (16 chips)
1 tbsp. raw honey
1-2 drops peppermint oil*

DIRECTIONS:

In saucepan on stove top, combine milk, cocoa powder, chocolate chips, and honey. Wisk together and heat until chocolate chips have melted but mixture has not come to a boil. Remove from heat and add peppermint oil. Pour into two mugs and serve while hot.

Makes two ¾ cup servings. Nutrtional info, per serving:

* If unable to find peppermint extract, fresh leaves may be added in the beginning and heated in the cocoa. Strain before drinking. 4-5 peppermint extract may also be substituted after removing from heat.

Warm Spiced Cocoa

2009-12-01T14:28:00.000-08:00

This is both nutritious and decadent. The undetectable addition of the molasses adds a layer of richness and boosts the calcium and iron content. The cinnamon, cayenne and vanilla round out the flavor of this good-for-you treat. The recipe calls for 2% milk for increased thickness and richness but 1% or even nonfat milk could be used to lower caloric and fat content.

INGREDIENTS:

1 ½ c. 2% milk
2 tbsp. cocoa powder
1 tbsp. blackstrap molasses
1 tbsp. raw honey
¾ tsp. cinnamon
pinch of cayenne pepper
½ tsp. vanilla extract

DIRECTIONS:

In saucepan on stove top, combine milk, cocoa powder, molasses, honey, cinnamon and cayenne pepper. Wisk together and heat until hot but do not boil. Remove from heat and add vanilla extract. Pour into two mugs and serve while hot.

Makes two ¾ cup servings. Nutrtional info, per serving:

Apple Oat Pancakes

2009-11-23T18:57:00.000-08:00

These pancakes are great at encouraging children (or even adults who might be resistant) to eat whole grains. Shredding the apple with the skin on increases the fiber in the pancakes and will not be detected once cooked.

DRY INGREDIENTS

1 teaspoon Cinnamon, Ground
1 teaspoon Baking Soda
0.5 teaspoon Baking Powder
2 tablespoon Cornmeal, whole grain, yellow
0.33 cup White Flour, All-purpose, Enriched, Uunbleached
0.5 cup Oatmeal, quick oats, uncooked
2 cup Graham Flour, whole wheat (Hodgkins Mill)
2 4 oz apples, skin on, grated

WET INGREDIENTS

1 large Eggs
1 Egg white
2 cup Milk, fat free or skim (Commercial Brand)
1 tsp. vanilla extract

DIRECTIONS

1 - Mix together all dry (except apple) ingredients in large bowl.

2 - Add apple and coat with flour mixture.

3 - Create a well in the center.

4 - Lightly beat together egg and egg white and add to mix at the same time as milk and vanilla.

5 - Stir until all ingredients are just combined. Do not over stir; batter will be lumpy.

6 - Using 1/2 cup measure, pour onto heated, greased griddle, grill, or in skillet at 375% or med-high heat.

7 - When pancakes bubble, flip over and cook the other side.

8 - Serve immediately.

Makes 12 servings. Nutritional data for each pancake:

TIP: To freeze, lay these on a baking sheet in a single layer. Once frozen, stack in bag. These reheat well in a toaster for a quick breakfast for the kids or before hitting the gym or heading off to work.

Grilled Pizza

2009-11-21T19:30:00.001-08:00

This, by far, is one of the best party tricks I know of. A grilled pizza takes about 4 minutes to cook and you can even ask guests to bring their own toppings (thanks Kel). Fresh mozzerella is much lower in fat and sodium than the aged variety and makes eating pizza a good choice for any night of the week.

One of my favorite things about this trick is that even with all of the cookbooks I read and cooking shows I watch, I learned this from a tattoo artist in New Jersey.~

INGREDIENTS:

Bread flour*, appox 1.5 lbs (I prefer King Arthur's)

2 Teaspoons Instant Yeast (not rapid or active dry)
1 1/2 tsp. flaked kosher salt
2 C. Water
1 TBSP Olive Oil

(*You may also substitue 1/2 the flour for whole wheat with great results--the bread flour, as opposed to AP flour, is essential for the right amount of protien in the dough.)

STEP 1: Make a Biga Yeast Starter

1 - Combine 2 tsp instant (not active dry) Yeast with about two cups warm (not hot) water in mixer bowl (to be used later for kneading--hand kneading is also OK). I mix my biga by hand to break up all clumps.

2 - Add in about 1 cup bread flour. It should have a thick wallpaper paste consistency.

3 - Allow to sit out in warm, non-drafty area for at least 45 minutes or as much as 5 hours.

STEP 2: Make the Dough

1 - Mix salt into bread flour and slowly add flour mixture into the mixing bowl. The dough should remain somewhat sticky and not too dense.

2 - Knead for 5-8 minutes in a mixer fitted with bread hook. If you don't have a mixer, knead on counter (adding flour as needed) for 10-15 minutes. This is a great time to employ the labor of children (or your neighbor's children).

3 - Dough is finished kneading when you can pull off a small piece and work into a baker's window pane (a translucent peice that is smooth and lets light in).

4 - Cut dough into two pieces (four for smaller, more manageable pieces) and shape into neat balls.

5 - Option 1: Place each ball in an olive oil coated bowl, cover with plastic wrap and let rise on counter for 2 1/2 hours. Option 2: Or, place each ball in oil coated bags and place in refrigerator overnight or for up to six days (the dough gets better with time). Option 3: Or you can place ball in oil coated bag and freeze immediately. Pull out of freezer 24 hours before you wish to use. Allow to rise on counter or pack into cooler--great for camping!

STEP 3: Make the Pizza
1 - If dough has been chilled, allow to come to room temperature on counter.

2 - Heat grill. If you are using gas, heat to highest temperature. For wood or charcoal, make hot fire (you will need to move heat source off to the side just before cooking to avoid burnt crust).

3 - Using hands, gently shape dough into rounds--you shouldn't have to use rolling pin but be careful because overworking will make dough tough.

4 - Place dough on pizza peel (if you don't have one, a large cutting board will work OK, but peels are really inexpensive at most commercial kitchen stores. It's that big paddle thing you see in pizza shops.

5 - Get toppings ready. They will go on pizza AFTER it is on the grill. Personally, I use crushed roma tomatoes strait out of can (or whole San Marzano tomatos run through food mill for really amazing pizza) and a mixture of fresh mozzerella, shredded mexican cheese blend, fresh basil, garlic and whatever else I want to throw on top.

6 - Slide pizza dough onto grill. Close lid to cook side A. Cook for about two minutes, open up grill, and slide peel between pizza and grill. You may need to play with the oven/ grill temperature because they are all different. The most important part is letting the the grills get really hot before cooking the pizzas.

7 - Working quickly, flip over, toss toppings on, and close lid. Cook for an additional 2-4 minutes, until bottom is crisp and slightly charred (but not burnt) and toppings are bubbly.

8 - Using peel, remove pizza from grill. Let cool at least a minute before cutting.

Pumpkin Bisque

2009-11-08T08:39:00.000-08:00

INGREDIENTS:

1 Tbsp. Olive Oil
1 Medium Sweet Onion, quartered
1 Carrot
2 Stalks Celery, chopped
3 Cloves Garlic
4 Cups Chicken or Vegetable Stock
2 Medium Tomatoes
2 Bay Leaves*
1/2 teaspoon Nutmeg
2 Teaspoon Fresh Ginger
2 Cups Pumpkin Puree
1 Cup Heavy Cream
2 Salted Tablespoons Butter
Salt & Pepper to taste

DIRECTIONS:

1 - Saute onion, celery, carrot and garlic in stock pot with olive oil and sauté until carmelized (beginning to brown).

2 - Deglaze with a little of the chicken stock by pouring in and scraping up all the yummy, flavorful bits.

3 - Add remainin ingredients, except cream and butter, or at this point you can move it to a crock pot and let it do the work for you.

4 - If cooking in crock pot, allow to cook on low for about eight hours. If preparing on stovetop, cook for about an hour or until all veggies are soft.

5 - After veggies are soft, stir in cream and butter.

6 - TAKE OUT BAY LEAVES and Run through blender or use hand blender to puree. You can strain for a lighter, silkier texture but I usually do not bother with that step.

~ Serve with toasted pumpkin seeds and crusty pumpkernickel bread! ~

*This year, due to late frost, my herbs were alive much later so I used a bouquet garni in the place of bay leaves. The results were good.

HEALTH NOTE:
I have made this without the cream and replaced it with 2% milk and/or coconut milk; both alternatives offer great results. You can also omit the butter altogether, too. As is, this soup is rich, I eat a very small serving of it anyway and I feel like it is worth every last bit of the fat (it is low in calories). See nutritional info, below.

Nutritional data calculated for a 1 cup serving. Recipe makes eleven, 1 cup servings.

Pumpkin Praline Layer Cake

2009-11-08T07:51:00.000-08:00

This is one of those recipes that I believe is passed around from family to family, among coworkers, and printed in church cookbooks. I found tons of versions online, all seeming to stem from the Mid West. For this version, I substitued the 'pumpkin pie' spices for my own spice blend because I tend to get bored of pumpkin pie spice after about the first time I've had it each year. But pumkin pie spices would work just fine. My blend just offers a little unexpected *zing*.

INGREDIENTS

INGREDIENTS:

1 c. packed brown sugar
1/2 c. butter
1/4 c. whipping cream (more needed, below)
3/4 c. chopped pecans
2 c. all-purpose flour
1 tsp. baking soda
1 tsp. salt
1/2 tsp. ground coriander
1/2 tsp. cinnamon
1/2 tsp. allspice
1/2 tsp ginger
1/4 tsp. fresh ground nutmeg
1-2/3 c. granulated sugar
1 tsp. vanilla
1 cup cooking oil
4 eggs
2 cups canned pumpkin
1 3/4 c. whipping cream
3 T. brown sugar
reserved spice mix

DIRECTIONS:

1. In a heavy saucepan, combine brown sugar, butter, and whipping cream. Cook over low heat until the brown sugar just dissolves, stirring occasionally. Divide mixture evenly into two greased 9" round baking pans. Sprinkle evenly with the pecans.

2. Make spice blend. Stir together: coriander, cinnamon, allspice, ginger & nutmeg (or you can use 1-2 tsp. pumpkin pie spice--there is something so humdrum about pumpkin pie spice that it bores the pants off of me. I made a "cake spice" but pumpkin pie spice would be fine, also.)

3. Reserve in a separate bowl about 1/2 a tsp or so of spice blend to garnish the top of finished cake.

4. Sift remaining spice blend with flour, baking soda and salt and set aside.

5. In a mixing bowl of standing mixer, beat together the granulated sugar, cooking oil, vanilla and eggs. Add the pumpkin and dry ingredients alternately to the wet mixture, beating until the mixture is just combined.

6. Carefully spoon the batter over the praline mixture in the baking pans. Place pans on a baking sheet. Bake in a 350 degree F oven for 35 to 40 minutes or until toothpicks inserted in the centers come out clean. Cool the cakes in pans on wire racks for 5 minutes (don't cool much longer as the praline begins to harden and that could make it more difficult to get cakes out of pan in one piece). Invert them onto wire racks, replacing any brown-sugar mixture that remains in the pans. Cool before assembling.

7. No more than 1 hour before serving: prepare the Whipped Cream Topping. Whip 1 3/4 cup whipping cream with 3 tbsp brown sugar until stiff peaks form. Tip: If you whip by hand, not only do you burn calories :) but the cream will be much more stable and hold it's shape when the cake is cut.

8. To assemble the cake, place one cake layer on a serving plate, praline side up. Spread with 1/2 of the topping. Add the second layer, praline side up. Pipe or dollop with the remaining topping. Sprinkle lightly with reserved spice and a little extra fresh nutmeg, if you like. Makes 12 generous servings. Refrigerate leftovers

Popcorn with Cinnamon, Honey and Parmesan

2009-10-19T22:34:00.001-07:00

Think sopapillas meet popcorn with a cheesy twang! A healthy and delicious alternative to buttered popcorn.

INGREDIENTS

6 cups air popped corn
1 tbsp honey
1/3 tsp. butter (optional)*
1/3 tsp. cinnamon
2 tbsp grana padano or parmesan cheese, freshly grated

1 – Pop corn. If you do not have an air popper, you can place several tablespoons of kernals into the bottom of a brown paper bag. Fold top over and cook at 70-80% power for 2-3 minutes.

2 – Place honey and, if using, butter, into small microwave safe bowl. Warm for about 10 to 20 seconds.

3 – Toss popcorn with honey.

4 – Immediately add cinnamon and cheese. Toss well. Eat immediately.

Note: If calories allow, you can add more butter (or it can also be made with none at all). On days where I need to increase fat, I add up to a tablespoon of butter for a really special treat!

~ Recipe makes one serving (and is a good source of fiber, protien, calcium & iron)~

Lemony Kamut with Pinenuts

2009-10-19T22:31:00.001-07:00

INGREDIENTS
1 c. (uncooked) Kamut® Grain/ Shiloh Farms (188 g.)
1 tbsp lemon juice
2 tbsp extra virgin olive oil
1 tbsp lemon zest
2 tbsp freshly grated parmesan cheese
.33 tsp freshly grated nutmeg
0.5 tsp. black pepper
0.25 tsp. red pepper flakes
1 tbsp (.25 oz) pine nuts, toasted (see below)
.33 tsp kosher salt

1 – Bring 3 cups water and .33 tsp kosher salt to a boil, add Kamut
grain and boil, covered for 90 minutes.
2 – Drain Kamut grain and allow to cool.
3 – In large mixing bowl, wisk together olive oil and lemon juice.
4 – Add parmesan, nutmeg, black & red pepper, lemon zest.
5 – In a skillet on medium-high heat, toast pine nuts, stirring constantly, for about a minute or until slightly brown and fragrant.

6 – Add kamut and pine nuts to oil and lemon mixture.
7 – Toss to combine.
8 – Refrigerate for several hours. If made one day in advance,
the flavors really have a chance to meld.

Tip: To toast pine nuts, place in pan atop stove, stirring constantly, for a couple of minutes or until toasted. Be careful--these burn quickly!

Recipe makes 4 1/2 servings (3 oz or approx. 2/3 c. each)

Breakfast Chai Amaranth

2009-10-19T21:40:00.000-07:00

Amaranth, a traditional grain in Africa, Himalaya and Mexico, can be considered a nutritional powerhouse. Like quinoa, it is one of the most complete protien sources available from a plant source. It is small and beady in texture; this may not be for everyone. Personally, I love it as a savory side and, now, for breakfast, too. For this recipe, I chose to use the crock pot for ease of throwing ingredients in before bed. You could do this on the stove top, but expect the mixture to take about 35-40 minutes to cook. Personally, I can't wait this long to eat breakfast!
A warm and spicy breakfast offering, reminicent of a chai tea latte.

If you are concerned about Saturated fat, you could always substitute the coconut milk for light coconut milk. For me, I just make the rest of the day vegetarian and it all balances out.

INGREDIENTS:
1.5 c. dry amaranth grain
3 tbsp. honey
3 tbsp dried cranberries
¼ c. dried apricots, chopped
¼ c. prunes, chopped
dash cayenne pepper
1/2 tsp. allspice
1/8 tsp. fresh grated nutmeg
1 whole cinnamon stick
4 cardamom pods
4-5 whole cloves
3-4 peppercorns
7 oz. coconut milk
2 ½ c. water
1 – Fill crock pot with 1 ½” to 2” of water.
2 – In a heat proof bowl that will fit into your crock pot, add amaranth, honey, cranberries, apricots, prunes, cinnamon stick, cayenne pepper, allspice, nutmeg, coconut milk and water.
3 – Using a scrap of cheese cloth or a tea infuser, combine cardamom pods, cloves and peppercorns and drop this into the mixture.
4 – Cook 8-10 hours (overnight) on low heat setting.
5 – Garnish with your choice of nuts, seeds, and dried fruits. Pictured here is with a dollop of Greek yogurt; up until this addition, the recipe was Vegan. Offering this with non-dairy yogurt will allow this to remain a vegan offering.

Recipe makes six 2/3 c. servings

Chicken Stock

2009-10-14T05:51:00.001-07:00

You can also use this recipe for: Turkey Stock, Duck Stock, Pheasant, etc...
As the weather turns chilly, many of us will be making soups and stews. This is the stock that I use as a base for many of them. Truth be told, I use this stock year round to cook my grains in and add to various recipes. All of the ingredients are approximate. You really cannot do much to mess this up; the flavor is in the bones.

In addition to being far more flavorful than the store bought variety, this will cost you a lot less and contains much less sodium.

___________________________________________________
* * * Time Saving Tip * * *

I don't always have time to make stock when I have a carcus or bones lying around. This is when I will throw them into a bag in the freezer and make the stock in a week or so when I plan on being home for an afternoon. ___________________________________________________

INGREDIENTS:
Leftover chicken bones* (with or without meat)
2 Carrots
2 Celery Sticks
1 Onion
5 cloves garlic, in skin
1 bouquet garni (bundle of fresh herbs tied together--not necessary but adds another layer of flavor)
1 tbps olive oil
1 c. white wine**
water to cover; more as neccesary

1 - Toss bones, carrots, celery, onion, garlic and, if using, bouquet garni
ingredients together with olive oil and spread in a roasting pan.

2 - Cook for about an hour, in a 400 degree oven, stirring every 15 minutes.

3 - When the vegetables and bones are brown and carmelized, pull pan out of oven, immediately placing ingredients into a stock pot.

4 - Deglaze the pan: pour wine in and use wooden spoon to scrape up all those little bits of flavor. Pour mixture into pot.

5 - Cover everything in the stockpot with water. Simmer away for several hours, adding water as necessary.

6 - Strain off liquid and discard the bones, veggies, etc. Allow to cool to skim off fat.

7 - Refrigerate for up to one week or freeze in 1-2 cup portions, defrosting as needed for recipes.

* This can be done with bones from beef, pork, veal, turkey, duck, venison, pheasant, etc. For darker meats, I might use red wine instead of white.

**If you do not want to use wine, a cup of water with a 1 -2 tablespoons of balsamic vinegar stirred in makes for a nice substitution.

VEGETABLE STOCK:

Increase all of the vegetable ingredients above by at least two. For garlic, I might break up an entire bulb. Roast in the oven the same way as for chicken stock and once in stock pot, add a teaspoon of black peppercorns and 2-3 bay leaves. Strain and store.

SEAFOOD/ FISH STOCK:

I use a completely different method for this and will post this at a later date~

BEEF and GAME STOCKS:

The same can be done with beef, pork, veal, turkey, duck, venison, pheasant, etc, however for darker meats I usually deglaze with red wine. All of these are great for flavoring grains and soups, just remember that some are really pungent (pork stock, particularly) and will be a little to strong for "delicate" applications!

Pictured above is some finished chicken stock. Notice the rich, dark color. Flavorful, low in sodium and less expensive than the stuff from a box or can. Notice a layer of fat on the top, this will skim off easily after the stock has been cooled for about an hour in the refrigerator.

Venison, Hominy and Roasted Corn Stew

2009-09-02T19:54:00.001-07:00

Cook Time: 2 Hours

1.75 lbs Venison (Bison or low fat beef stew cubes)
1 T. olive oil, divided
1 lg. green pepper, approximately 6 oz., chopped
1 med. red onion, approximately 6 oz., chopped
3 cloves fresh garlic, smashed or pushed through a press
6 oz. cabernet or other full-bodied red wine
1.75 T. (scant 2 tablespoons) butter
1/4 c. all purpose, unbleached flour
2 large cobs of yellow, large kernel, corn
3 1/2 quarts (16 cups) water
20-30 leaves fresh sage
6 c. white hominy, drained and rinsed
salt and fresh ground pepper to taste

1 - Husk corn and cook over grill on high heat, rotating several times, until the corn has slightly charred. If you do not have access to a grill, a similar effect can be obtained by placing corn under broiler. Allow to cool, remove corn from cob with a knife, set aside.

2 - Heat 1/2 T. olive oil in large stock pot until just before smoking. Add three to five meat cubes to the pot. Allow meet to sear and begin to brown before adding the next several pieces to the pot. Continue adding pieces and stirring occasionally doing this until all pieces have begun to form a nice crust but are not cooked through. Remove stew cubes and set aside.

3 - Turn heat down to medium. Add remaining olive oil to pot and sauté pepper, onion and garlic, stirring frequently, until onions are translucent. Return stew meat to pot.

4 - Pour wine into pot and allow to bubble, using wooden spoon to scrape up any carmelized bits that have formed on bottom of pot. Continue stirring until wine has almost cooked away.

5 - Add butter to pot, melt and then add flour. Stir nonstop for about one minute, allowing flour to cook without burning.

6 - Turn heat back up to high and add one cup of the water, stirring until well combined. Slowly add remaining water, stirring, and allowing mixture to thicken before adding more. Once half of the water has been added, pour remaining water into pot.

7 - Add cooked corn and sage leave to pot. Bring back to a boil and then turn heat down to a simmer. Allow stew to simmer for about an hour.

8 - When stew has reduced by about 1/3, add hominy. Allow to hominy to heat through. Salt and pepper to taste; serve.

Recipe makes 10 - 1 cup servings. Nutritional data, below:

Pumpkin Hazelnut Biscuits

2009-09-02T18:23:00.000-07:00

2/3 c. hazelnuts or filberts, chopped
1 1/4 c. whole wheat graham flour
1 c. oat flour
2 T. chia bran*
3 T. turbinado (raw cane)sugar*
2 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. salt
4 T. very cold butter, cut into small pieces
2 T. Greek Yogurt, 1% fat
1 tsp. agave nector*
1 c. pureed pumpkin (canned is fine, but plain pumpkin--NOT pie mix)
3 T. skim milk

1 - Cut butter into pieces and place in freezer for ten minutes prior to using.

2 - Heat oven to 325° and toast hazelnuts on baking sheet for 5 minutes or until warm and fragrant; do not allow to burn. Set aside to cool.

3 - Increase oven temperature to 400°.

4 - Place 1/4 c. of graham flour aside for rolling. Combine hazelnuts, remaining graham flour, oat flour, chia bran, turbinado sugar, baking powder, baking soda, and salt in the bowl of a food processor. Note: If you do not have a food processor, this can be done by hand using a pastry blender and a bowl.

5 - Add chilled butter to bowl of food processor and pulse, five or six times, until the mixture resembles coarse crumbs. Be careful not to over process.

6 - Remove from food processor and place mixture into a large mixing bowl. Add in greek yogurt, agave nector, pumpkin and milk, making sure all ingredients are in bowl before stirring.

7 - Stir mixture together until ingredients are just combined (over stirring will cause biscuits to be tough).

8 - Sprinkle some of the graham flour out on your work surface and roll dough out to 1 inch thick. Using a 2" round biscuit cutter, cut as much as possible out of first roll (biscuits become tougher with each roll).

9 - Bake on a parchment lined baking sheet for 10 to 13 minutes or until bottoms are just beginning to brown.

Recipe Makes 16 - 2" Biscuits. Nutritional info (per biscuit) below:

* These items should be widely available in organic sections of your grocery store or by visiting your local health food store. I use Shiloh Farms brand chia bran, available at their website: Shiloh Farms Chia