Green is the New Black

Spring is around the corner, but until the green onions, peas, fresh herbs and asparagus start shooting through the soil, dinner solutions can be slightly challenging if trying to stay fresh and seasonal. That is why for this month's recipe, I've turned to some shelf stable ingredients like sun dried tomatoes and pine nuts for nutrition and flavor. There are still plenty of vegetables that are available this time of year like spinach and onions which pair beautifully with the savory steak. This recipe also includes an innovative way to create your own vinaigrette, using the same skillet you've cooked the other ingredients in to yield a warm and distinctly seasoned sauce for your winter salad. Enjoy! 

  

French Onion Steak Salad with Feta and Sun-dried Tomatoes

 Ingredients:

-1 lb. lean steak (beef, venison), sliced

-2 TBSP Worcestershire sauce

-3 oz. sun-dried tomatoes

-2 oz. crumbled feta cheese

-¼ cup pine nuts

-4 cups baby spinach or mixed micro super greens

-1 large onion

-1 TBSP oil

-Garnish with a handful of whole wheat croutons

Vinaigrette:

½ cup olive oil

2 TBSP Worcestershire sauce

1 TBSP Dijon mustard

1 tsp. ground rosemary

1 tsp. ground black pepper

 

Directions:

In a small bowl, toss the sliced steak and Worcestershire sauce together and let marinate for 30 minutes. Meanwhile, cover sun-dried tomatoes with water and microwave for 3 minutes. Allow to steep for 10 minutes, drain and reserve water. Slice the reconstituted tomatoes into little ribbons.

In a large skillet, add the oil and heat to low. Slice the onion into thin slices and heat, stirring frequently for about 30 minutes or until the color of the onions is light brown. Reserve in a small bowl and turn the skillet up to medium high heat. Toss the steak into the pan to sear quickly, about 3 to 4 minutes before turning and cooking an additional two minutes.  Remove the meat from the pan.

Make the vinaigrette by adding the left over water into the skillet and turn the heat down to medium low. Using a wooden spoon, deglaze the bottom of the pan. Add the rest of the ingredients and stir constantly to emulsify. Remove from heat and assemble salad.

For each salad, ladle in two tablespoons of the warm dressing and add two cups of spinach, half of the feta, sundried tomatoes, pine nuts. Top with steak and croutons (if using) and toss to combine. Serves two. 

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

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

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.

Smoky Butternut Squash, Black Beans and Tomato Bisque

This might be my most simple yet soul satisfying recipe yet. It was created from a need for a warm bowl of food and a desire to use the excess of roasted root vegetables stocked in my fridge.  Part leftovers, part fresh ingredients, I truly feel this recipe could be accomplished by anyone and enjoyed by all. The flavors of the sweet squash, acidic tomatoes and smoky cumin and paprika marry well in this dish and only get better the next day. Take 15 minutes and give this one a try. Enjoy!

1 large bunch of kale

2 cloves garlic, minced

2 TBSP. olive oil

2 cups butternut or root vegetable puree (pumpkin puree can be substituted)

1 32 oz. can of whole tomatoes

1 tsp. cayenne pepper

1 tsp. smoked paprika

1 tsp. cumin

1 tsp. black pepper

1 can black beans, drained

To prep the kale, hold onto the woody end of the leaf, cup the stalk loosely with your other hand and pull the leaves off the stem. Discard the stem and chop the leaves up relatively small. Open the can of whole tomatoes and add to a blender. Pulse twice to leave the tomatoes chunky. Drain the black beans very well. Add the olive oil and garlic to a large pot and turn heat to medium. Allow the garlic to cook for about 1 minute then add the washed kale to the pot. Stir frequently to allow the steam to cook and wilt the kale leaves. Cook for about 4 minutes. Add the puree, tomatoes, black beans and spices. Stir everything together and allow it to come up to temperature. Stir constantly to avoid any splatter or burning on the bottom. Allow to cook for 5 minutes or so and serve.  May be garnished with a dollop of Greek yogurt and a sprinkle of pepitas (shelled pumpkin seeds). Serves 4.

Healthy Feta Dill Dip for Your Holiday Party

You may have noticed...we are in the midst of the holiday party season. You might find yourself requested to bring a dish to pass, as I was recently, and want to choose something healthful.  Let's look beyond the cheese platter and cold cuts. Not sure what people would like? I'm here to help. Over the past weekend, Bay Athletic Club had their annual Holiday party and the managers were asked to bring an appetizer. I wanted to re-create a wonderful appetizer that I saw at a party the day before, but didn't feel cream cheese and sour cream were fitting for the healthy vibe of our party. Inspiration! I love working with butter beans and created a healthier hummus earlier this year using them, so why wouldn't they work for another cold dip or spread? Answer? They did. The appetizer was a hit and almost as popular as Sarah Morrison's guacamole. Perhaps we can get her to guest author on a Wake Up Your Palate soon. This recipe is easy, fresh and healthful. I hope your guests enjoy it as much as you love the ease in making it. Enjoy!  Butter Bean, Feta, Greek Yogurt and Dill Party Dip -1 can butter beans, drained -4 oz. Feta Cheese -½ cup Greek Yogurt (Recommend Faye brand) -3 TBSP. fresh dill, chopped -1 tsp. salt -1 tsp. ground black pepper Serve with 1 whole sliced cucumber and ½ loaf of crusty bread Special Equipment: Food Processor or Blender   In a food processor or blender jar, layer the drained butter beans, feta cheese,  dill, Greek yogurt, salt and pepper. Pulse 5 times to stir and then process on a low speed until the mixture is homogenous. The mixture might not be perfectly smooth, this is normal. Let it cool and solidify in the refrigerator for 30 minutes (make ahead covered  up to 3 days).  Before the guests arrive, peel and slice your cucumber and bread and spread 1 tsp. of dip on each cucumber slice. Put the rest of the dip into a festive container, place on a platter and spread the bread  around the perimeter.  Kelly Bowlin

Stress Less in the Kitchen

Cooking can be intimidating, stressful and worrisome for many.  I feel that with a little practice and a couple of go to recipes, anyone can become a more confident cook.  The key to pulling off any recipe is preparation and having your ingredients ready to cook.  This process of kitchen organization called "mise en place" (pronounced MEEZ ahn plahs) is what the pros use to keep their kitchen "lines" in working order during the busy rushes.  Translated "to put in place."  It is one of the first lessons taught to new chefs in culinary school, and there's a reason for it. Many home cooks make the mistake of jumping right into a recipe with little or no prep, figuring they can chop the garlic while the onions are sauteing.  Then 4 steps into the recipe they discover they needed to reduce some balsamic vinegar before adding it to the dish.  Then all the timing (and flavor) is thrown off. Perhaps nobody has suggested this idea of prepping before the heat goes on, but it's similar to asking someone to preheat a grill or saute pan before starting to cook.  Your timing will be as good as a professional chef if you have all of your ingredients out, chopped, washed and spices pulled from the pantry.  If you follow mise en place, you will be able to concentrate on how the food is cooking and what it tastes like. Here are some tips: 1.  Before you start cooking, read the recipe all the way through to the end. 2.  Gather all the ingredients that you need to prepare the recipe.  This will save you from having to ask your significant other to run to the store. 3.  Think about all the steps involved with the process from start to finish.  Most recipes help you by walking you through the steps in order and offering helpful hints for when to multitask using phrases such as, "meanwhile" or "set aside." 4.  Wash all veggies, chop everything that is required and measure out the wet and dry ingredients. 5.  Place ingredients where it would be easy to reach for them while you are cooking.  For example, set the chopping board of veggies near the side of the stove next to the olive oil and spices you will saute them in.  Leave the greens in a colander near the plates you serve them on. I encourage you to practice this one skill and "put everything into place" before you get started and your dishes will come out better and you will enjoy the act of cooking more than ever.  For my recipe this week, baked polenta with crumbled turkey sausage and a steamed egg, you can practice you mise en place, because if you don't, you'll have burnt eggs or uncooked and crunchy polenta.  Let's get prepping.

Baked Polenta with Crumbled Turkey Sausage  and a Steamed Egg   Ingredients: -1 cup of polenta -3 cups of chicken or veggie stock -1 cup of milk -1/4 cup of chopped fresh herbs or your choosing (I used parsley and oregano) -9 turns of the black pepper mill -1/4 tsp salt -1lbs package of lean turkey sausage -1 cup of salsa -1 to 2 eggs per person -1 cup of water Directions: Preheat oven to 325 degrees.  Oil the bottom of a 9 x 13 inch glass baking dish. Combine all of the first six ingredients into the baking dish.  Using a fork, mix well and settle the polenta evenly throughout the bottom of the dish.  Cover with tinfoil.  Place in the oven for 60 to 80 minutes.  You do not need to stir or do anything else! Meanwhile, saute the turkey sausage over medium low heat until well done. Cover when cooked and keep warm. When the polenta is cooked completely, pull it from the oven, keep it covered. Before you start cooking the eggs, warm your salsa, set the table, get the drinks and napkins out and in place.  Warm a plate in the microwave to keep the eggs warm while you cook the whole order. Turn on the skillet that has a fitting cover to high heat.  While the pan is heating, cut the polenta into 3 by 4 inch squares with a knife.  Serve one slice per plate. Add you fat of choice to the pan (non-stick spray, olive oil, butter) and then the egg or eggs.  Let the bottom of the egg cook completely then add a few tablespoons of water and cover quickly.  This will steam the rest of the egg to your desired doneness.  Remove from the pan and repeat until all eggs are done. Assemble you plates:  a polenta square is your base, sprinkle a bit of turkey sausage on the top, finish with the egg and finally a dollop of salsa. I made this dish recently for a family brunch.  Everyone from my foodie of a mother, grandmother who loves butter, stepfather who will eat anything and slightly picky fiancee enjoyed the flavor and texture combinations.  It's a simple dish, but you have to have your timing right.  Good luck chefs!

Super Seasonal Salad and Upcycle Tips

Have you ever thought about using all of your vegetables?  Instead of taking those roots and throwing them in the compost or in the trash...let's upcycle. Using a little water, some potting soil and any container you have on hand, you can grow a lot more food from the roots, saving yourself a little money perhaps, but having fun with your food while doing so. Here are a few of my favorite upcycle ideas:  Celery - Simply cut the bottom off of the green stalks,  leaving 1-inch of stalks with the root. Peel away a few outer layers and suspend in a glass of water.  You can also transplant this into soil for even more growth.  Green Onions - Super easy one!  Cut the bottom root part off and plant the roots in potting soil in any container or plant them outside for loads more green onions.  Garlic and shallots - got shriveled or sprouted garlic or shallots?  Plant individual cloves in any soil and enjoy garlic or shallot greens  and you'll have yourself a new full bulb next year. Ginger -snap off a finger and plant it in a fairly large pot. Done! Not only will you have a fantastic houseplant, you'll be able to dig up new roots for stir frys as the plant grows.  Most herbs can grow roots by simply cutting a piece with the stem and placing them in a glass of water, after a few days when healthy white roots are showing plant them in some soil for your own herbs year-round.  This works great with basil & mint.

Great grains, quinoa and bulgur mix with crisp radishes, salty olives, and feta, dressed with olive oil and lemon, to create a salad that helps transition from the green salads of summer to the hearty dishes of winter. This salad, although still on the light side, will satisfy the most famished, but paired with a dollop of Greek yogurt it becomes a full and balanced meal.  Great Seasons Salad Ingredients: 1/3 cup quinoa 4 cups water 1 1/2 teaspoons salt 1/3 cup medium bulgur 2 tablespoons olive oil 2 tablespoons fresh lemon juice 1/4 teaspoon black pepper 3 TBSP. chopped mix of chives, garlic shoots (if you try the upcycled gardening) 8 brine-cured black olives, such as Kalamata, pitted and cut into slivers 2 radishes, thinly sliced 2 oz feta, coarsely crumbled (1/2 cup) 3 cups arugula or baby spinach leaves 1 cup of Greek yogurt, divided for garnish Directions: Wash quinoa in 3 changes of cold water in a bowl, draining in a sieve between changes of water. Stir together quinoa, 4 cups water, and 3/4 teaspoon salt in a 2- to 3-quart saucepan, and simmer, uncovered, until quinoa is just tender and germ starts to separate from grain, about 20 minutes. Drain well in sieve, then transfer to a medium bowl. While quinoa is simmering, cover bulgur with warm water by 2 inches and soak until tender and chewy, about 10 minutes. Drain well in a sieve, then stir into drained quinoa. Cool grains completely, about 20 minutes. While grains cool, stir together oil, lemon juice, pepper, and remaining 3/4 teaspoon salt in a small bowl and let stand 15 minutes, then stir into grains along with olives, radishes, feta, chive mixture and greens. Garnish with Greek Yogurt and serve immediately.

Tacos Five Ways. Five Ingredients Each.

Ahh, the taco, a humble tortilla wrapped around a filling can tip the scales at over at 500 calories a piece for the American tradition of ground beef and cheese. I’ll be honest, there is nothing I love more than a taco, but I just can’t justify that calorie cost. Feel the same? Read on as I have 5 simple and satisfying taco combinations for you featuring just five ingredients each. Let’s get cooking.

Pan Asian Taco: Pork Tenderloin, caramelized onions and mushrooms, spinach and hoisin sauce

Marinate one pound of pork tenderloin in ½ cup of soy sauce and a splash of olive oil for 10 minutes. Meanwhile, thin slice a large onion and 10 button mushrooms. Sauté on low heat in a skillet for 20 minutes or until onions are nice and brown. Set aside. 

Toss marinated pork on the grill and cook completely done, about 15 minutes, turning over half way through.  Slice thin and serve immediately with flour tortillas, chopped spinach, a dollop of hoisin sauce and onions and mushrooms on top. Serves four.

The Cobb Salad Taco: Grilled Chicken, spring greens, hard-boiled egg chopped, avocado and lemon juice

Season two boneless, skinless chicken breasts with salt and pepper and toss on the grill. Cook completely about 8 minutes per side. Set aside and allow them to rest for 5 minutes and then chop into a large dice.

 Peel 2 hard-boiled eggs, chop and mix with one chopped avocado (see directions under flank steak recipe) and the juice of one lemon. Assemble your taco with a flour tortilla, a handful of spring greens, a spoonful of egg, avocado mixture and ½ cup of chopped chicken.  Serves four.

The New American Tradition Taco: Flank Steak, Romaine lettuce, avocado, chives and Sriracha sauce

Allow steak to rest at room temperature for 30 minutes or more then sprinkle steak with a little salt and pepper. Toss on grill and sear about 4 minutes per side. Let this rest for 5 minutes while you prep the rest of the ingredients. 

Chop and wash romaine lettuce. Cut chives into little dots. Slice one avocado lengthwise around the core and split in half. Remove the pit and with a small knife (not super sharp), cut the flesh into a dice while it’s still in the shell. 

Use a spoon to remove the flesh into a bowl. Assemble your tacos: flour tortilla, Sriracha (to taste or use salsa), romaine lettuce, avocado chunks and flank steak. Serves four.

The Clean Fish Taco: fish with cabbage, lemon juice, Greek yogurt and wasabi

Cut one pound of fresh fish into small fillets and toss in a small amount of fresh lemon juice and 2 TBSP of olive oil salt and pepper. Allow to marinate for 30 minutes.  Meanwhile slice half of a red cabbage into thin slices and squeeze the juice of one lemon onto it. 

Mix ¾ cup of Greek yogurt and 1 TBSP of Wasabi together in a small bowl. Heat a large sauté pan over medium high heat. Add the fish to the pan and don’t move the fish in the pan for 4 minutes. Allow the bottom to brown and then flip over and cook for another 2 minutes.

 Assemble your taco with a corn tortilla (warmed in pan for 20 seconds per side) topped with 2 TBSP of the yogurt mixture, a pinch of cabbage and fish. Serves four. 

The Truffled Egg Taco: Farm Fresh Eggs, sauteed spinach, white truffle oil, chives and Sriracha dots

Mix two eggs together and add to a large cast iron skillet. Cook thoroughly and set off to the side of the pan, finishing with a few drops of white truffle oil (about 1 tsp.)  

Add one cup of spinach to pan and cook until wilted. Assemble your tacos: flour tortilla, ½ of the spinach, ½ of the cooked and truffled eggs, a sprinkle of freshly chopped eggs and dot the top with Sriracha. Serves 2.