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 .

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

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.

Seared Venison, Brown Rice and Baby Bok Choy

The holidays are here and although you might be finding yourself at a few more gatherings, in reality it's time to think New Year's resolutions. I hope this year's list includes cleaning up your nutrition and learning how to cook!  To help you, I've decided for this Week's Wake Up Your Palate to showcase the "Big Three" of healthy cooking; seared protein, brown rice and vegetables.  Don't tune out, just yet!  We are going to make them delish so you crave the healthy stuff. With a little planning, and reading this entire article all the way through before you start cooking (remember your mise en place?) , you will be able to master the art of a well-rounded dinner and perhaps even start adding in flourishes of your own.  More than a one-time recipe, this is a how to guide for cooking and the actual ingredients can vary based on what is available to you. I've ordered the meal elements based on how much time they will take you, so start at the top and go from there. The cooking tips are built right into the recipe. Enjoy!

Seared Venison, Brown Rice and Baby Bok Choy  Protein -8 oz. Venison steak, chopped into 1 inch pieces (substitute flat iron cut of beef or chicken breast) -1/3 cup olive oil -¼ cup Worcestershire  sauce -1 TBSP fresh Rosemary -1 clove garlic, minced Combine above ingredients in a glass bowl and marinate for a minimum of 30 minutes, overnight preferred.  10 minutes before you are ready to eat, heat a skillet with a small amount of cooking oil over medium high heat.  Alternate where you scatter the protein around the hot skillet to keep the temperature up in the pan and cook on one side for 4 minutes or until a nice brown sear appears. Flip each piece and cook an additional 2 to 3 minutes. Remove pan from heat and get ready to plate your dish. Whole Grain -1 cup brown rice -3 cups water or broth -1 bay leaf -Black pepper and salt This is the ultimate way to make rice! After years of crunchy, burnt on the bottom or overdone rice, I was about to give up until one day, I started making rice and had to stop about 20 minutes into the cooking time. I came back from the store, about 20 minutes later and resumed cooking...best rice ever! One hour before dinner is to be served, or the night before, place the above ingredients in a sauce pan over medium high heat, uncovered. Bring to a bowl, reduce heat to very low and cover. Continue to cook for 20 minutes and then turn off heat. Wait 20 minutes before returning heat to high. Once you see steam, turn the heat down to very low one last time and cook for 10 minutes. Remove from heat and set aside until ready to eat. Vegetable -2 Baby Bok Choy stalks, cut in half, lengthwise and rinse well (substitute any dark leafy greens if these cannot be found) -1 cup frozen peas -1 clove garlic, chopped While the meat is searing, In a non-stick skillet, over medium high heat add oil and garlic. Heat for one minute then toss the greens into the pan, continually stirring with a wooden spoon. Add the peas to the pan and cook until they are hot, about 2 minutes. Remove from heat. Let's plate! Layer one hot dinner plate with 1 cup brown rice, 4 ounces of protein and one half of the vegetables. Suggested garnish: a squeeze of a lime and a dash of Sriracha. Serves two.

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

Healthy Pizza, Finally, and Bacon is still Present

Eating healthfully can leave one wanting for comforts like pizza. I get it! I have begun using whole wheat naan bread and simple toppings to satisfy my craving for that bready, cheesy treat. The best part of making your own pizza is you control the amount of salt, fat and have the chance to add unique vegetables that are usually not available at the local pizzeria. This week, I've created two simple and straightforward recipes that will satisfy adults and kids alike. The first recipe features the traditional flavors of tomatoes, basil and mozzarella. As an added bonus, there are step by step pictures to make pizza night for family even easier to make Preheat oven to 400º.  Slice 2 roma tomatoes into ½ inch slices and then place on a baking sheet and top with 2 Tablespoons of olive oil and salt.  Step 1 Place in oven and roast tomatoes for 20 minutes. Step 2 Reduce oven temperature to 350º. Place 2 whole wheat naan flatbreads on a baking sheet. Top each flatbread with 1 Tablespoon of olive oil and 1/2 teaspoon of minced garlic, spread evenly. Step 3 Top each flatbread with 4 oz. of freshly sliced mozzarella. Step 4 Next, evenly distribute the roasted tomatoes on top of each flatbread. Step 5 Place flatbread in oven and bake for 10 minutes or until cheese is melted. Step 6 Top each flatbread with 1 1/2 Tablespoons of fresh chopped basil. {will need a total of 3 T. of basil} Step 7 Lastly, drizzle a Balsamic Reduction over the top to finish it off! (slowly heat 1/2cup of balsamic vinegar with 1 tsp. sugar in a small pot until it is syrupy. ) If you'd like a twist from the traditional pizza flavors, try the second pizza recipe that you have the method down pat!

Roasted Butternut Squash, Spinach and Bacon Flatbread "Pizza" -1 tsp. olive oil -1/2  medium butternut squash (about 2 lb), peeled, seeded, and diced -¼ lb. thick-cut bacon, sliced crosswise -Cornmeal, for sprinkling -2 whole wheat Naan bread -3/4 cup of mixed baby greens (spinach, bok choy, kale), sliced - 4 oz. of fresh mozzarella, sliced -¼ cup Parmesan, finely grated -2 tsp. aged balsamic vinegar, for serving (optional)   Preheat oven to 400°F.  Lightly coat a roasting pan or heavy baking sheet with oil , then scatter with butternut squash and bacon. Roast 25 minutes, tossing ingredients around once or twice so they brown evenly on all sides. Remove from oven and increase temperature to the highest setting, usually 500°F. Sprinkle a large (12-by-17-inch) baking sheet lightly with cornmeal.  Place Naan bread on baking sheet. Scatter with mozzarella and Parmesan. Scrape roasted vegetable and bacon mixture over bread. Bake until browned, about 15 minutes. Sprinkle with chopped baby greens and drizzle with balsamic vinegar, if desired.

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.

Cook your Best Steak and Venison Steak Salad

Steak cooks quickly and requires very little prep time in the kitchen.  Perfect for nights when it's just too hot to stand over the stove-top.  However, many people are unsure of how to cook with venison or beef steak, so here are some tips!   1.  Deer are free range, so they roam and exercise more than domestic animals. This is one of the reasons venison may become dry and less tender if cooked too long since the short muscle fibers will get tough.   2.  The finer cuts like tenderloin, loin or steaks only need to cook a few minutes per side on high heat.  Typically 3 to 4 minutes per side is plenty.   3.  Also, marinating is a great method to reduce any gamey flavor and to help soften less than the tender cuts of beef steak.   4.  Prior to marinating, be sure to remove any fat from the steak.   5.  After cooking, serve immediately.   Best flavor comes hot off the grill.

For a hot night, a cold, veggie filled salad is just perfect.  Make it a full meal with a boost of lean protein like venison steak or beef flank steak. Teriyaki Venison Steak Salad Ingredients: -1/2 lbs venison steak or beef flank steak -1/2 cup Soy Vay Veri Veri Teriyaki -5 cups of chopped mixed salad greens like arugula, baby greens & spinach -1/2 cup of halved cherry tomatoes -1 crown of broccoli, large, chopped -1/4 cup raw walnuts -1/8 cup brown sesame seeds Directions: Marinate the venison for 30 minutes in a Teriyaki marinade.  I recommend SoyVay Veri Veri Teriyaki, since even though it is store bought it's very clean and prepared with preservative free soy sauce, fresh ginger and garlic, onions, expeller pressed soy and sesame oils and bursting with sesame seeds. Heat your grill and cook meat to medium rare, tossing on broccoli in the final flip of the steak to blacken slightly.  Allow meat to cool for 1 minute and then slice thin.  Toss with baby spinach, baby greens and arugula, raw walnuts, grilled broccoli, sliced cherry tomatoes and toasted brown sesame seeds.  For your dressing, just splash a tiny bit of fresh marinade and toss well.  Enjoy!

Kelly Bowlin

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.

Locavores, Venison and Smores

Just kidding about the smores part, but hey, maybe it got your attention.  Seriously... For dinner the other day, I created one of the best meals I've ever had rolled up in a wrap.  Many of the elements were either found in the woods, given to me by a friend or purchased at our local farmer's market.  It was a locavore meal! What's that you might ask?  Locavores are people who find out where their food comes from and commit to eating local food as much as possible.   The great thing about eating local is that it's not an all-or-nothing venture.  Any small step you take helps increase your family's health and supports small farmers in your area. Take a couple steps toward eating food that is grown closer to home with these tips: 1) Visit a local farmer's market.  Farmer's markets keep small farms in business through direct sales.  Rather than going through a middleman, the farmer takes home nearly all of the money that you hand him or her for a delectable apple or wonderful bunch of grapes.  Check out our local Alpena Farmer's Market every Wednesday and Saturday from 8am to noon. 2) Buy from local vendors.  Can't find locally grown?  How about locally produced?  Many stores and shops have locally produced jam, jellies and breads as well as locally roasted coffee and locally created confections.  While these businesses may not always use strictly local ingredients in their products, by purchasing them you are supporting the local economy.  I can think of 10 different businesses that offer local products.   3) Grow your own food.  I can't garden to save my life, but I can grow fresh herbs, recycle green onions for garnish and grow cherry tomatoes on my patio. I'm sure anyone with a window could to that much.  If you have a green thumb and space, plant a garden of food you like to eat.  There is nothing more fun than harvesting your own dinner.

The Locavore Wrap Here is the wrap I made the other night.  I love it.  I hope you do too! Ingredients: -2 servings of venison (harvested in the woods of Presque Isle) or other lean protein you have on hand -1 garlic clove, chopped -3 TBSP olive oil -1 TBSP Worcestershire sauce -2 cups of baby kale, chopped fine (purchased at the Alpena Farmer's Market) -1 tsp vinegar -salt and pepper -1/4 cup crumbled gorgonzola -2 large shallots, sliced thin (given to me by my friend Monica Joy) -1 cup oyster mushrooms (purchased at the Alpena Farmer's Market) -3 TBSP chopped chives (from my window sill) -2 TBSP prepared horseradish or brown mustard -2 whole wheat wraps Method:  In a small bowl, mix together the garlic, oil and Worcestershire sauce and add your protein.  Let it marinate in the cool fridge for 30 minutes to a few hours.  When you are ready to eat, take it out of the fridge and get your other ingredients prepped. Wash and dry the kale, chop finely.  Add to small bowl with the vinegar, salt and pepper and toss a bit.  Set aside.  In a small saute pan, start the shallots on medium low heat and stir frequently to avoid burning.  Add squirts of water to keep from sticking as needed.  When the shallots are looking caramel colored, heat the grill and toss on the venison.  Add the mushrooms to the shallot dish and cook for about five minutes. Take the venison off the grill and chop into chunks.  Heat up your wrap; and layer with the horseradish, gorgonzola, chopped venison, shallots, mushrooms, baby kale and sprinkle with chives.  Wrap it up and enjoy! Kelly Bowlin www.yogakelly.com Administration Director & BAC Foodie :)  Bay Athletic Club