Make your Own Mix

Instead of using added fats and sugars in my meals, I love cooking with fresh herbs and dried spices to flavor my dishes. The packets of seasonings that you can find in the grocery store seem very convenient and can certainly add tons of flavor to your dish (especially if you are unfamiliar with what spices go well together), but I avoid them. Why? I don't like to add unnecessary amounts of sodium and additives that are common in the packets. Many companies use flavor additives like MSG, fillers like potato starch or anti-caking chemicals like silicon dioxide. As a clean eating cook, I just don't want to take chances with my family's health since I'm unfamiliar with how these additives affect the body long-term. Rather than participate in a food science experiments, I have taken to creating my own spice mixes to have on hand, for simplicity and ease in quick weeknight meals. Here is my favorite blend for seasoning my favorite Tex Mex meals like burritos, tacos and the Wake Up Your Palate recipe of the week, Chicken Meat Ball Chili.    Money saving tip: purchase the main ingredients chili powder, paprika, garlic powder and ground coriander at a bulk supply like they have at locally in Alpena at Neiman's Family Market or Gordon Food Service. You'll use them up (especially if you cook many of the Wake Up your Palate recipes) and save yourself money in the end. Kelly's Tex Mex Seasoning Blend 2 TBSP chili powder 1 TBSP ground coriander 2 TBSP paprika  1 TBSP garlic powder 1 TBSP Kosher salt 1 TBSP ground oregano 2 tsp. Ground cumin 1 tsp. black pepper 1 tsp. cayenne powder 1 tsp. crushed red pepper Blend well in a small bowl and transfer to one of those old Parmesan cheese containers (if you have) or anything air tight. Stores great at room temperature, but try to keep moisture out of the container. MY GIFT TO YOU! My fiance, Jody, wanted to call this Chicken Burrito Soup since it has many elements of our favorite weeknight meal, but after seeing the blend come together, we agreed it certainly looks and eats a bit more like a chili. It's great the same night you cook it, but really blends together so well the longer it marinates. Enjoy! Chicken Meatball Chili 1 ½ lbs. ground chicken 2 TBSP oil, divided 1 large onion, chopped 32 oz. unsalted chicken stock 1 can of black beans, drained  and rinsed well (feel free to sub in your favorite bean) 1 can of pinto beans, drained and rinsed well ½ cup frozen corn kernels 1 TBSP of Kelly's Tex Mex Seasoning 1 pint of cherry tomatoes 1 small can of tomato paste 1 bag of spinach, chopped 1 cup of cilantro, chopped Greek yogurt, for garnish Lime wedges, for garnish Method Heat oven to 350 degrees. Roll ground chicken into small meatballs, about ½ inch in diameter, so they are bite sized. Place on a cookie sheet and drizzle 1 TBSP of oil over the meatballs. Add to the warm oven and bake for 25 minutes. Meanwhile, in a large pot heated over medium heat, add the chopped onions. Stir frequently to avoid burnt edges. After about 5 minutes, add the seasoning to the pot, stir well and heat for about one minute to infuse the flavor of the spices. Add the chicken stock, tomato paste, cherry tomatoes and corn. Turn the heat up to bring the mix to a slow boil and cook for about 15 minutes or until the meatballs are finished baking. Add the chicken meatballs, cilantro and spinach to the mix. Stir to combine and wilt the greens. Remove from heat and serve 1 cup per person. Garnish with a squeeze of a lime wedge and a dollop of Greek yogurt if desired.    Kelly Bowlin Administration Director & BAC Foodie :)  Bay Athletic Club 989.356.5600

White Chicken Chili Salad

Growing up in the Midwest, and immersed in a very homogeneous culture, I was not exposed to many new flavors, foods or meals outside the American classics like meatloaf, breaded chicken, mashed potatoes and pot pies. While I still find these childhood classics comforting and inspiring nostalgia when I think of them, they do not fit in with my style of cooking today. Cooking a meal that lacks in vegetables is just not appealing and the nutrition is seriously lacking. I do find myself drawn to traditional meals like chili, quiche, and chicken noodle soup. I have experimented with updating them and trying to draw in more nutrition if I can. In previous Wake Up Your Palate articles, I've made quiches with a squash crust, chicken noodle soup with spinach and peas, and this week I'm going to re-invent white chicken chili. This chili is typically as white as you would imagine it would be based on the name. The problem with this is other than cauliflower, butter beans, garlic and onions, most food that is lacking pigment, often times is lacking nutrients especially the powerful antioxidants from the plant's natural defense system (phytonutrients). I went out on a limb and created a new take on a traditional family favorite and created a white chicken chili salad. I added tons of vegetables like spinach, micro bok choy, and other mixed greens for the base, topped the salad with cherry tomato es and added a pop of healthy fats and a little crunch with sunflower seeds.      Remember the article on eating the rainbow? We added so many new colors to a previously two color spectrum. Green (baby greens, chilies), red (tomatoes), orange (butter beans) and blue/purple (sunflower seeds).

So, how did I end up replacing the iconic white sauce found in white chicken chili? Easy, a salad dressing of Greek yogurt, the green chilies found in the regular recipe, ground cumin, ground coriander and a little splash of vinegar. It's a fun weeknight salad that comforts and fills you just as well as the original but with a healthy dose of nutrition from the added veggies.  White Chicken Chili Salad 4 cups of mixed baby greens 1 lb. boiled chicken breast 1 tsp. cumin Salt and Pepper to taste ½ cup water 1 15 oz. can of butter beans, drained and rinsed well ½ cup of sliced cherry tomatoes ¼ cup of raw sunflower seeds Dressing 1 cup Greek yogurt 1 4 oz. can of green chilies 1 TBSP rice wine vinegar (or any light vinegar you have on hand) 1 tsp. ground cumin 1 tsp. ground coriander 1/3 cup crumbled feta cheese Method Shred the chicken and add to a small pot with the water, spice, salt and pepper to taste.  Bring to a simmer, uncovered, and stir often. Continue until the water is evaporated, then add the butter beans, stir to combine, cover and remove from heat. Meanwhile, mix the Greek yogurt, vinegar, chilies, spice and feta cheese in a small bowl and keep cold until ready to use. Assemble each salad in this order: 2 cups of mixed greens, a handful of sunflower seeds, 1 cup of chicken and bean mixture, half of the cherry tomatoes. Top with dressing to taste. Serves 2 .

Soup Up your Lunches with this Quick and Easy Soup

This time of year, it's becoming increasingly more difficult to find truly fresh ingredients for lunches. You might find yourself turning away from the salad bar and opting for a quick can of soup. Unfortunately, like my office-mate, Sarah Morrison pointed out to her husband recently, you simply "cannot find healthy soup in a can, so you better make your own." I love her spirit! You might be saying, hey, there are many health minded options with low sodium and lots of vegetables. However, if you look closely at the label, you'll find items like modified food starch (to increase viscosity and texture) monosodium glutamate (MSG anyone?), and autolyzed yeast extract...sounds delicious. All sarcasm aside, even vegetable based, low-sodium soups are less than healthful because of the added ingredients that add not to the nutrition but to the "flavor and texture" of the soup.   The additives yeast extract and MSG, concentrated flavor enhancers, are present because they are made up of almost all glutamate. Glutamate refers to a number of forms of glutamic acid (responsible for the umami or fifth taste of savory, meatiness in food), an amino acid found naturally in many foods like cheese, milk, peas, seaweed, mushrooms, miso and anchovies. However, MSG and autolyzed yeast extract are so powerful that just a few drops can change the flavor of a dish. Perhaps this is why they are found in most all canned soups? What would these canned concoctions taste like otherwise? My guess? Salt, the other big flavor enhancer. Let's avoid all of them and clean up our lunches (or dinner) with some healthful and easy weeknight soups. Make a large batch on a Sunday and "can" in little glass jars. Healthful, easy and inexpensive.

This recipe is so easy to prepare (as evidence, I made it when I was sick). I have complete faith you can make and enjoy this.  If you don't have all the exact ingredients on hand or would like to add more, go for it! Mushrooms, carrots, sweet potatoes, butter beans, green beans would all go really well with this basic soup. In the recipe below, the peas add to the umami flavor enhancement, no MSG needed.  Enjoy!  Chicken, Wild rice, Pea and Spinach Soup -1 lb. boneless skinless chicken breast -1/3 cup wild rice -1 cup water -1 TBSP salt -1 small onion, chopped -1 TBSP. olive oil or butter -32 oz. unsalted chicken stock -3 cups water -1 cup frozen peas -3 cups baby spinach In a small stock pot, add wild rice, salt and 1 cup of water. Bring to a boil and turn heat to very low, cover and simmer for 45 minutes. Meanwhile, add whole chicken breast to a large pot of water. Boil for 15 to 20 minutes until completely cooked. Drain and using 2 forks, shred the chicken by pulling the meat in opposite directions. Add 1 TBSP oil and the onion to the large pot over medium low heat. Cook for five minutes, add the shredded chicken, stock, water and the wild rice. The rice might not be completely cooked but it will have time to finish in the large pot. Cook for another 15 minutes and right before you are ready to eat, add the peas and spinach. Turn the heat off and stir the greens into the soup. The heat of the soup will wilt the greens and warm the peas through without overcooking and leaking out the nutrients. Ladle into a bowl or a little glass jar for your lunch. Serving size is 1 cup.

Kelly Bowlin Administration Director & BAC Foodie :)  Bay Athletic Club 989.356.5600

Eat the Rainbow

Find longevity at the end of the rainbow! The new dietary guidelines from the American Dietetic Association encourage us to color our plate with a rainbow of foods. Why? When you eat all the colors, you are working far more disease-combating nutrients and vitamins into your meal. Eat your way to longevity by consuming the five-color spectrum every day in each food category - vegetables, fruits, beans and legumes, nuts and grains. Here are some examples for you:

This recipe is a wonderful weeknight meal that can be cooked ahead of time and assembled as needed, perfect for families that cannot sit down to the table all together or have full schedules. I love the combination of nutty black rice and quinoa combined with the spicy cumin infused chicken breast all wrapped up in a crisp slice of lettuce and topped with tart lime and yogurt. It's a great example of how to eat from the rainbow in one meal! Red coming from the tomatoes and quinoa, orange from the millet, green from the avocado, cilantro, lime and lettuce, black/purple from the black beans and rice and finally white from the garlic.  Rainbow Tex Mex Chicken Lettuce Wraps  -1 lb. ground chicken breast -1 TBSP oil -2 TBSP Sriracha (optional) or 2 TBSP tomato paste for less heat -1 tsp. cumin -1 garlic clove, crushed and minced well -1 cup broth or water -½ cup red quinoa, cooked according to package directions -1 can black beans, drained and rinsed -1 cup cooked black rice -½ cup cooked millet -½ cup thawed corn kernels -1 avocado, cut into chunks -1 small tomato, cut into small dice -2 TBSP fresh cilantro, chopped -1 lime, sliced into wedges -½ cup of plain Greek yogurt for garnish -1 head Bibb or Boston lettuce    Make ahead: Try cooking all of the grains on a different night while you make other dinner plans. This way you'll just need to mix together and serve it up when you are ready for these wraps. If you have leftover grains and rice (since you don't need to waste energy by cooking such a small amount), try mixing them together into a version of this meal: Plant Protein Pilaf Cook quinoa, millet and black rice according to directions on package and distribute the correct amount into a large bowl. Combine in a skillet with the oil and chicken. Brown well and chop into small pieces. Add the Sriracha (or tomato paste) cumin, garlic paste and broth. Heat until the liquid has been absorbed. Add to the large bowl, the chicken mixture, corn, black beans, tomato and cilantro. Spoon about ½ to 2/3 cup into a washed and patted dry lettuce leaf. Top with a sprinkle of avocado, lime juice and yogurt. Serving size 2 lettuce leaves filled with mixture.

Kelly Bowlin Administration Director & BAC Foodie :)  Bay Athletic Club 989.356.5600

Let's Move to the Beet!

Beets are one of the healthiest vegetables that you are not eating enough of. These slightly rugged looking roots are sweet but also have tons of health benefits. Under that shell, beets are just as healthful as spinach but maybe more so.

Just like Popeye's powerfood, this crimson vegetable is one of the best sources of both folate and betaine. These two nutrients work together to lower your blood levels of homocysteine, an inflammatory compound that can damage your arteries and increase your risk of heart disease. Plus, the natural pigments-called betacyanins-that give beets their color have been proved to be potent cancer fighters in laboratory mice.

Beets are not only healthful, but they are delish. I've used them in several recipes previously published but here is a short list of what you could do with the little ruby gems:

1. Peel the outside and shred on a box grater. Add fresh and raw beets to any normal salad for a boot of flavor and health or add to a grain salad like this recipe: Late Summer Lentil Salad

2. Peel and chop into cubes. Roast in the oven, puree and add to chicken stock and ½ cup of plain yogurt, ½ cup of chopped chives for a yummy beet soup.

3. Roast in the oven, slice into thin rounds and drizzle with feta cheese, fresh thyme and balsamic vinegar.

4. Check out the recipe below and see how I "snuck" roasted beets into a weeknight dinner wrap that will satisfy the pickiest eater in your family 

I love the flavor combinations created with the tang of goat cheese, the earthy sweetness of beets and the fresh burst of herb coated chicken breast all wrapped up. I've added pomegranate seeds because I had so many left over from last week's video preparation: How to Open a Pomegranate Roasted Beet, Three Herb Chicken and Goat Cheese Wrap  1 large beet 1 TBSP olive oil 1 chicken breast, cooked 1 TBSP chopped fresh rosemary 1 TBSP chopped fresh thyme 1 TBSP chopped fresh sage ½ cup chicken stock (may substitute water) 2 TBSP fresh goat cheese 1 cup baby spinach, chopped loosely ¼ pomegranate seeds (I still have a bunch leftover!) 2 TBSP whole grain brown mustard (I had horseradish flavored and it rocked) 2 whole grain wraps Heat your oven to 375 degrees. Wash your beet (or make extra and try them in some of the methods I highlighted earlier) and place into a glass baking dish. Drizzle with olive oil and roast for 1 hour. Meanwhile in a small skillet, toss the chicken, herbs and stock together and heat until the liquid is absorbed over medium heat. Set aside. When the beets are roasted, carefully peel them with a normal vegetable peeler and chop into small chunks. Heat your wrap slightly and then assemble. Start by spreading ½ of the goat cheese along the middle of the wrap, then dot with mustard.  Layer the spinach, beets, pomegranate seeds and finally chicken. Rolling away from you, fold over the end closest to you over the ingredients, tuck it under slightly, fold in both sides towards the middle and finish with one final roll away from you. Repeat the process with the other wrap and you are done! 1 wrap per person or ½ wrap for children.

Kelly Bowlin Administration Director & BAC Foodie :)  Bay Athletic Club 989.356.5600

Getting the Seeds out of a Pomegranate and A Twisted Mexican Chopped Salad

Lately, I have featured a couple of recipes that use fresh pomegranate seeds since the little ruby gems are in season from September through January and have tons of antioxidants and vitamin C. However, I have left you to your own devices when it comes to getting the seeds out.  If you Google it, you may have found out there are many ways to try to get the seeds out without breaking or cutting them: 1. Cut in half; whack the outside shell with a wooden spoon over a bowl. This is messy and time consuming. I'll pass. 2. Quarter the fruit.  Set the fruit in a bowl of water and pluck out the seeds under water. This is fine and it works, but then you have to deal with getting the skin pieces away from the water soaked seeds, clean another bowl, etc. Not ideal. 3. The best way...cut a cone in the flower end with a paring knife. Cut the bottom flat. Score the outside peel vertically along each ridge, but not enough to enter the seed area. Peel apart by each section and enjoy the seeds. Wait, I know you're probably saying, that doesn't sound easy at all. Check out this video and I'll show you what I mean:  http://youtu.be/GeqznAJ1y_U See? Pretty simple. Let's put those seeds to work with my newest recipe.

MY GIFT TO YOU!  I absolutely love Mexican food and if I could, would eat it every day. Thankfully,when I make my own Mexican dish I don't have to feel as guilty about what I'm putting in my body.  It's healthier! This was my inspiration behind this next salad recipe. This is not your typical side salad, this is a salad that will leave you feeling satisfied but not weighed down.  Plus it features a homemade dressing and numerous in season vegetables and fruit.  This meal may seem like a lot of work, but trust me, it's just many ingredients that you need to chop and toss together. It should take you 30 minutes or less. Chipotle Chopped Mexican Salad Ingredients: -1 lbs. of cooked, peeled and tail free shrimp -1 TBSP butter or olive oil -2 cloves garlic, minced -3 TBSP chopped fresh parsley (optional) -1 tsp. chipotle powder -½ cup red quinoa, cooked according to package directions -3 to 4 cups of fresh spinach, chopped -1 cup canned black beans, drained and rinsed well -½ cup frozen corn, thawed -3 TBSP pomegranate seeds -8 cherry tomatoes, quartered -4 TBSP feta cheese, crumbled -3 TBSP pepitas (shelled pumpkin seeds) Chipotle Grapefruit Vinaigrette -½ large grapefruit, juiced -1/3 cup olive oil -1 tsp. chipotle powder -1 tsp. fine salt -1 tsp. black pepper -1/3 cup taco sauce or tomato puree Directions: In a small bowl, juice the grapefruit and combine with the rest of the ingredients. Whisk well to combine. To a hot skillet, add the oil and garlic and shrimp. Cook until the shrimp is heated through, about 2 minutes. Toss the shrimp with parsley and chipotle powder. Set aside and start to layer your salad bowl. Start with black beans, corn, tomatoes, spinach, red quinoa, feta cheese, pepitas, pomegranate seeds and finish with a crown of shrimp. Drizzle with 2 TBSP of the well whisked vinaigrette and enjoy! Serves 2 adults. You'll have left over seeds so try tossing them into yogurt, savory chicken dishes (to finish) or eat them as is for a snack.

Kelly Bowlin Administration Director & BAC Foodie :)  Bay Athletic Club

Healthful: Dried Beans and a Better Way to Cook them

This week's recipe is showing some love for the dry beans resting in your pantry shelf. If you are anything like me, you buy them since they look great, are nutritious and truly inexpensive. However, when you think of cooking with them, you have to factor in the time to soak them overnight, rinse, sort and then cook them...way too much time for a weeknight meal. 

My solution? Cook a large batch on a weekend when you have a little more time AND forget the overnight soak. It's true! You can still have fully cooked and tender beans in as little as two hours. I know it's still not extremely quick, but if you want all of the following health benefits and delish flavor, you might want to give it a try:

1. Beans are high in antioxidants, fiber, protein, B vitamins, iron, magnesium, potassium, copper and zinc.

2. Eating beans regularly may decrease the risk of diabetes, heart disease, colorectal cancer, and helps with weight management.

3. How do they help with weight management? Beans are hearty, helping you feel full so you will tend to eat less. Not to mention a serving, ½ cup, of beans only has 100 calories. You'll feel so much more satisfied with 100 calories of beans versus three crackers, right? 

So, if you are ready to try the two hour bean cookery, rinse the dry beans (to remove any dirt and foreign particles), sort (to remove any larger debris like stones) and place in a large, heavy pot over the stove. Add enough water to cover the beans by three inches and turn the heat to high. Bring the beans to a boil and immediately cover, turn the heat down to very low and let them cook for the next 2 hours. Remove from the heat, rinse and set aside to be added to your next meal. Feel free to store in the fridge for up to 4 days.

What You Can Do With Beans   

• Hummus - for a quick dip, purée a  1 and ½ cups  of chick peas, ¼ cup plain Greek yogurt, 3 TBSP olive oil, minced garlic, lemon juice, parsley, salt and pepper to taste, and a dash of paprika. Serve with toasted whole wheat pita triangles and fresh vegetables for dipping.
• Add to soups, salads, stews and chili
• Add to pasta
• Serve as a side dish 

One of my favorite ways to work with beans is to create a hearty and healthful soup. This way I can make lunches for the week or a quick weeknight meal.  

Mixed Bean, Collard Green and Ham Soup

Ingredients:

-2 cups of mixed beans, cooked (I used cranberry beans, mung and black eyed peas)

-1 bunch of collard greens, stems and ribs removed, chopped roughly

-2 large carrots, peeled and sliced into half moons

-2 garlic cloves, minced

-1 TBSP olive oil

-1 TBSP fresh sage, chopped or 1 tsp. dried and ground sage

-1 cup of ham, chopped (substitute Canadian bacon or another lean protein if you don't have any on hand)

-32 oz. vegetable or chicken broth

-10 cups of water

-1 TBSP. sea salt

-1 TBSP. black pepper

-1 pinch cayenne pepper (optional)

Directions: 

In a large pot, add the olive oil and turn heat to medium. Once the temperature is up, add the garlic, ham, carrots, sage, salt and both kinds of pepper. Sauté for 5 minutes, stirring occasionally. Add the liquids and scrape the bottom of the pan to release the flavor bits attached to the bottom of the pot. Stir in the beans and collards greens and bring the mixture to a boil. Once boiling, turn the heat down to medium for a nice simmer and continue to cook for 15 to 20 minutes. 

Ladle out 1 cup per serving and enjoy! This soup will also freeze nicely, so divide it up into individual servings and eat at will for up to 6 months.