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

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.

Is the Taco as American as Apple Pie?

A continuance of subject on an American family favorite: the taco, but first a brief history. This favorite food was heavily introduced to the American public in the early 1950’s when Taco Bell founder, Glen Bell, borrowed heavily from his Mexican-American neighbors and opened up his restaurants in areas of different ethnic and racial makeups. While Bell certainly did not invent the taco (patent records give that honor to Mexican restaurateurs located in California in the 1940’s), he did help assimilate this native Mexican food into the general American population. Today, the debate continues to wage whether or not the taco is authentic or not. While I cannot give a finite answer on that, I can tell you the following taco recipe is definitely not authentic, but still delish.

Shrimp and Slaw Taco with Grilled Corn and Refried Black Beans

All of these ingredients go so well together that you can make them all part of the taco, mix and match, or choose one ingredient only and eat the rest on the side. It’s a very family friendly approach to taco night.

1 lb. of raw shrimp, peeled and de-veined

1 TBSP oil

Juice of 1 lemon, divided

¼ cup Uncle Bob’s Sauce http://www.ubsauce.com/

½ head of savoy cabbage

1 TBSP ground Herb de Provence

1 TBSP red pepper flakes

1 tsp. pink Himalayan salt

3 TBSP chopped chives

4 Peeled corn on the cob

1 can black beans, drained very well

1 tsp. oil

6 cherry tomatoes, quartered

1 tsp. ground cumin

8 corn tortillas

Special equipment needed: 3 large grill skewers and a grill

In a bowl, mix the raw shrimp, oil, 1 TBSP of the lemon juice together. Thread the shrimp onto skewers and set aside. Heat your grill to medium high heat, add the peeled corn on the cob and rotate frequently to avoid burning. Cook for about 15 minutes, then add the shrimp to the grill. Turn after about 2 minutes and cook for another 2 minutes on the other side. Coat the cooked side of the shrimp with a swipe of Uncle Bob’s sauce (a vinegar and tomato sauce with spices that is a mix between BBQ sauce and a St. Louis BBQ sauce variety) and remove from grill when shrimp is fully cooked. Set aside.

Meanwhile, while the corn is cooking, slice ½ a head of Savoy cabbage (discarding the tough white core) very thin and add to a large bowl. Toss with the remaining lemon juice, ground herbs, red pepper flakes, chives and salt. Toss well and allow to marinate.

In a small pot, add the drained black beans to the pot. Using a spatula, smash about ½ of the beans while leaving others unscathed. Mix together well. Add the oil, tomatoes and cumin and mix well. Heat over low heat until the mixture is steaming, but the tomatoes still have some body.

Heat your corn tortillas is a heavy pan and then assemble your amazing meal! Try combinations of black beans topped with shrimp and slaw or just shrimp and slaw or just beans and slaw, you get the idea! Have fun. Serves four (two tortillas and 1 corn per person)  

 If you have leftovers, toss them together! They make a wonderful salad for your lunch the next day.