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. 

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

Winter Squash Spinach Salad with Maple Mustard Vinaigrette

In the cold months of winter, people still crave a healthful salad, whether it's before dinner or for lunch. Unfortunately, much of the popular salad ingredients like cucumbers, tomatoes and even regular lettuces are out of season. This leads one into a dilemma...is it better to forgo salad altogether until in-season veggies are plentiful or eat ones that have been grown half a world away that might have less flavor and nutrition? My best solution? Think outside of the salad box. Here is a list of great salad ingredients that are in season in the winter and are all very nutritious. 1. Spinach 2. Beets 3. Hard squashes 4. Brussels spouts 5. Carrots 6. Unique chicory greens like endive, frisee (curly endive), radicchio and escarole 7. Storage friendly toppings like nuts and seeds   Perhaps you've never tried some of the above ingredients on their own even, but trust me, tossed together they make a beautiful salad and since they are harvested in the fall and winter months are far more nutritious than your hot-house tomatoes and iceberg lettuce. Try a few of the stars of the list in my newest recipe. I made this for dinner to accompany a flank steak at my parents' house last weekend and they both said it was one of the best salads they've ever tasted. I'm sure it had nothing to do with the goat cheese...

Winter Squash Spinach Salad with Maple Mustard Vinaigrette Ingredients: -1 small butternut squash -2 TBSP olive oil -1 tsp. salt -½ tsp. pepper -1 large bunch of spinach -4 oz. goat cheese, crumbled -3 TBSP. roasted pepitas Vinaigrette: -1 TBSP Dijon mustard -1 TBSP maple syrup -1 tsp. ground thyme -1 tsp. ground rosemary -¼ cup olive oil -3 TBSP apple cider vinegar Place in a jar and shake until well combined.   Directions:Heat oven to 400 degrees. Peel and chop squash into small cubes. Place on a baking sheet and drizzle with olive oil. Sprinkle salt and pepper and bake for 45 minutes or until some spots are blackened. Allow the squash to cool slightly before assembling salad. Divide between four and plate the squash, spinach goat cheese and top with a dusting of pepitas. Dress with the vinaigrette, about one to two tablespoons per plate.

Kelly Bowlin Administration Director & BAC Foodie :)

Late Summer Lentil Salad

As the last summer rays ripen the tomato vines, plump up squashes and stretch out green beans, I'm looking to use the most healthful ingredients in a filling, yet light summer salad.  Pairing lentils as my base and layering with loads of fresh crunchy beets, tangy feta cheese, earthy eggplants and super food spinach creates a summer salad that is as easily used as a side dish or vegetarian main dish.  Other than the lentils and olive oil, I purchased everything at a farmer's market. Enjoy!

Ingredients:

-1 cup of green or brown lentils, picked through and washed

-3 to 4 cups of washed baby spinach or other mixed baby green

-1 small purple eggplant or several baby eggplants

-1 large beet, peeled or several small beets, peeled

-1/4 cup of crumbled feta cheese

-10 to 12 chopped kalamata olives

-1/2 cup extra virgin olive oil

-1 tsp fresh lemon zest

-1 juice of one lemon

-fresh cracked black pepper 

-sea salt to taste

Directions:

Using a zester or the smallest option on a box grater, rub a washed lemon down to just when the white pith begins to show.  Then rotate and repeat until you have about 1 tsp of zest, which is full of flavor with the lemon oils that are in the skin opened up.  In a small bowl, add the zest, juice of the lemon, 1 tsp salt, 15 turnsof the pepper grinder and whisk in the olive oil.  Set aside.

Cut the eggplants, lengthwise, in half. Dust with a sprinkle of salt and pepper and drizzle a small amount of oil over the flesh.  Place under a broiler, skin side up for 5 minutes, flip and broil other side until the flesh is blackened slightly.  Cool and chop into medium size pieces.

In a sauce pan, fill to halfway with water and add the cup of lentils.  Bring to a boil and then lower heat to medium, keeping the lentils at a steady simmer.  The lentils will take about 25 minutes to cook.  Taste test one or two lentils and make sure they are tender and no crunch is left. Depending on the age of your lentils, they might need a littler longer to become tender.  Be sure not to overcook and let them become mushy.  Drain the lentils and set in a large bowl.

Wearing gloves to protect your hands from staining slide the peeled beets over a box grater or cut them into thin slices. Add to the warm lentils.  Toss in the eggplant, olives, baby greens and feta and toss well with dressing.  Serve warm or at room temperature.  Serving size is 1 cup.

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.