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

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.