Mushroom Agnolotti, Sweet Potato, Kale and Bean Soup

 I am ready to try new takes on old family favorites. Speaking of which, I'm sure your family, like mine, has some ubiquitous choices that are perhaps less than healthful. My best advice? Skip the true junk food (marshmallows aren't nutritious) and take small servings of your very favorite things if you can't find a way to lighten them up.

Vegetable soups are a wonderful (and easy) way to start a large dinner. Roast your favorite root vegetables (400 degrees for 45 minutes), blend until smooth, and combine with 4 to 6 cups of stock and heat. Homemade soup with no cream, yet still creamy and you control the amount of salt added. Adding a dish like veggie soup to start your feast will help fill you up with healthful vegetables so you eat less of the junk later.

Mushroom Agnolotti, Sweet Potato, Kale and Bean Soup

Ingredients:

-9 oz. Wild Mushroom Agnolotti (suggest Buitoni brand)

-32 oz. chicken stock (unsalted)
-1 large sweet potato, peeled and diced
-1 can of butter beans, drained
-1 TBSP (each) chopped fresh rosemary, sage and thyme
-1 bunch kale, chopped and washed well
-1 small onion, chopped very fine
-2 TBSP. oil

Directions:

In a large pot, add oil and onion and cook until the onion is soft and translucent. Add the sweet potato, toss and then add chicken stock. Cook for 30 minutes in a soft simmer. Add the agnolotti, butter beans, kale and herbs to the pot. Bring back to a boil and cook for 6 minutes. Serves 6. 

I'd love to hear your feedback! 

Email me at Kelly@BayAthleticClub.com. 

Maillard Reaction = Flavor and a Great Fall Soup

This week's recipe joins my two loves, science and cooking, together in the Maillard Reaction.  The Maillard reaction gives toast its distinctive flavor, beer its dark color and self-tanning products the power to turn skin brown. It is responsible for literally hundreds of flavor compounds including artificial maple syrup! Simply, this special reaction naturally makes food taste better and also gives a signature brown color (grilled steak or fish, pretzels, baked bread).  How does it work?  When amino acids (the building blocks of all protein) and sugars are heated, they interact with each other and combine to form new aromas and flavors. The Maillard reaction occurs in cooking almost all kinds of foods, although the simple sugars and amino acids present produce vastly different aromas. This is why baking bread doesn't smell like roasting meat or frying fish, even though all these foods depend on the same Maillard reactions for flavor. The Maillard reaction, or its absence, distinguishes the flavors of boiled, poached, or steamed foods from the flavors of the same foods that have been grilled, roasted or anything cooked at temperatures above the boiling point of water. Using this information, your cooking at home can be raised to a better and more flavorful place without adding fat, sugar or salt. In my opinion, it separates a meal that could be amazing into one that actually is.

This recipe is going to double down on the Maillard Reaction for optimal flavor. We are adding a whole host of flavor combinations by first browning the chicken and then the mushrooms and garlic. You get the flavor off the bottom of the pan by deglazing with broth or water and then scraping up the bits with a wooden spoon.  You could certainly take all the ingredients and place them in the pot at the same time and cook it till tender, but it would not taste the same since it is lacking the Maillard Reaction. This soup is fast, slightly sweet and 100% wholesome. Toss it together in about 30 minutes and enjoy a hearty weeknight soup that will satisfy all the mouths in your home. Chicken , kale, wild rice and root vegetable soup -2 Breasts of chicken, chopped -1 head of kale, chopped, discarding the tough spine -½ cup of wild rice -1 cup cremini or baby portabella mushrooms -2 cloves fresh garlic, chopped -1 butternut squash, peeled and cubed -8 cups of low-sodium chicken broth -Black pepper to taste -1 tsp. cayenne pepper (optional) -2 TBSP olive oil, divided In a large pot, add the olive oil and heat over medium heat. Add the chicken and cook until browned. Remove from the pan and reserve. Add second tablespoon of olive oil, mushrooms and garlic then cook until the mushrooms soften, about 5 minutes.  Deglaze the pot with 1 cup of broth. Scrape up the browned bits of flavor with a wooden spoon. Toss in cooked chicken, wild rice, butternut squash, black pepper and cayenne (if using). Bring the soup to a boil and then lower heat, simmering until the butternut squash is fork tender.  Add the washed and chopped kale and cook an additional 4 minutes. Ladle into your bowls and enjoy.

Kelly Bowlin Administration Director & BAC Foodie :)  Bay Athletic Club

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.

This recipe was created for a lunch hiking trip where I hosted Adventure Club participants on a 5 mile hike through Chippewa Hills in Ossineke.  It was a perfect day, the colors were beautiful and the sun was out.  Adventure clubs were always fun, a little nerve racking and always delicious.  You would not expect cooking out in nature to be described as gourmet, ever, but really, for a wrap these are pretty much spot on.  Roasted root vegetables offer a complex base, wine simmered pears give tang and tart, caramelized onions show off their sweet side and heady blue cheese gives that amazing umami flavor essential for delish food.  Take these little wraps with you on your next adventure.  The list of ingredients is longer, but don't let that be a deterrent. These wraps can be made ahead of time (even frozen), wrapped in foil and reheated, perhaps on a camp grill like we did back in the woods for a day of adventure.  Enjoy. Ro0t Vegetable Roll-Ups    Ingredients: -1 small rutabaga, diced -1 small butternut squash, diced -3 large carrots, peeled and diced -1 large sweet potato, peeled and diced -1 large sweet onion, chopped -2 to 3 garlic cloves, minced -4 TBSP olive oil -4 TBSP good balsamic vinegar -4 Bosc pears, peeled -1 bottle of dark red wine (a blend or table red are my favorites to use) -1 sprinkle or nutmeg -2 large sweet onions, sliced into rings -2 TBSP olive oil -1 TBSP raw sugar -salt and pepper -4 to 6 oz of blue cheese crumbled, goat cheese or sharp cheddar (your choice) -8, 8-inch whole wheat tortilla shells Directions: Heat oven to 400.  Mix all root vegetables, onion, garlic, olive oil and balsamicvinegar in a roaster.  Add 1/4 cup of cold water and salt and pepper to taste into pot and roast uncovered for 45 to 60 minutes until tender. Peel Bosc pears and place standing into a sauce pot with the wine, 1 cup of water and nutmeg.  Bring to a boil, reduce heat to low and simmer uncovered until liquid is evaporated. Place sliced onions, olive oil, raw sugar and a pinch of salt in a saute pan.  Bring to a simmer; reduce heat to low and cook partially covered until caramelized. Combine all room temperature ingredients into a tortilla, wrap up in foil and place on the grill or under your broiler.  Heat on both sides for three to five minutes and enjoy!

The cabbage family is a large and diverse group of super healthful vegetables. In any supermarket you'll find arugula, broccoli, Brussels sprouts, cabbages, cauliflower, collard greens, kale, greens, bok choy, radishes and turnips. They have been favorites of people since the beginning of agriculture and unlike most of our produce; crucifers have virtually remained the same since our ancestors were picking them. They might not taste extremely sweet and maybe to some a little bitter, but really, that's a good thing. The more bitter a vegetable, the more glucosinalolates are present. Glusosinolates are the building blocks of our bodies cancer fighting cells, but they can also taste bitter or even spicy. Brussels spouts, of all the crucifer vegetables, have been found to have the highest levels of these cancer fighting compounds. Even though they are one of the healthiest vegetables on the planet, we are not eating them. On average, adults in the United States manage to eat only half a cup of Brussels sprouts each year. We eat 250 times more white potatoes! With my recipe this week, I plan to change that. I don't love the traditionally steamed Brussels sprout. However, with a little slicing, amazing dressing and Parmesan cheese...these sprouts turn out delicious. I pair them with other crucifers, red cabbage and baby greens like kale and bok choy in this quick and easy fall salad.  Unlike onions that become sweeter when you cook them, cabbages become more bitter the longer they cook.  For my recipe this week, I decided...why not leave them raw to maximize their sweetness. Paired with nutty crushed sesame seeds (tahini), salty miso, crunchy almonds and parmesan cheese, this dish packs not just a nutritional punch but a flavor burst too! Honestly, after my first bite, I said, "Wow, that's one of the best things I've ever eaten!" My fiancé said I frequently exclaim this, but friends, really, this stuff is just as good tasting as it is good for you. Enjoy!  Brussel Sprout and Baby Greens Salad with  Tahini-Maple Dressing    Ingredients: -1/4 cup tahini -2 TBSP rice vinegar -2 tsp white miso -2 tsp maple syrup -pinch of red pepper flakes -1/4 cup water -1 TBSP minced shallot -1 small garlic clove, finely grated -dash of sea salt -1 container of mixed baby greens (bok choy, kale, etc) -12 brussel sprouts, trimmed, finely grated or shredded with a knife -1 cup of red cabbage, shredded with a knife or box grater -1/3 cup almonds with skins, coarsely chopped -1/3 cup finely grated parmesan Directions: Chop the baby greens and cabbage into small, bite-sized pieces and transfer to a large serving bowl. Chop off and discard the stem end of the brussels sprouts and any discolored outer leaves.  Slice the sprouts as thin as possible, then use your fingers to break up any clumps.  Add the sprouts to the bowl. In a small mixing bowl, whisk together the tahini, vinegar, miso, maple syrup, shallot, garlic and red pepper flakes.  Whisk in the water until the mixture is smooth and creamy.  Pour the dressing over the veggies and mix well. In a small pan over medium heat, toast the almond, stirring frequently, until fragrant and turning golden (this will take less than five minutes so watch carefully).  Add the toasted almonds and parmesan shavings to the salad and toss.  Serve immediately.  As a main, serves 2 and as a side, serves 4. Kelly Bowlin Administration Director & BAC Foodie :)  Bay Athletic Club 989.356.5600

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!

Rosemary and Sage Chicken Burgers with a side of Apple Slaw

Herbs add health and flavor... Did you realize that herbs (and spices) such as rosemary, basil and sage have far greater concentrations or antioxidants and phytonutrients than most fruits or vegetables.  In fact, basil has nine times more phytonutrient power than the super food spinach!  Phytonutrients are found naturally in plants and help protect them from germs, fungi, bugs and other threats.  When we eat these plants we benefit from the power of their protective compounds. Normal body functions produce substances called free radicals that attack healthy cells.  When these healthy cells are weakened, they are more susceptilbe to cardiovascular disease and certain types of cancers.  Antioxidants, such as vitamins C and E and carotenoids, which include beta-carotene, lycopene and lutein help protect healthy cells from damage caused by free radicals. Antioxidants found in rosemary help stimulate your immune system and brain function, improve circulation, digestion and protect you from cancer causing toxins.

The Recipe!  Rosemary and sage combine their forces in this delish recipe and pack a healthy punch in the form of phytonutrients and antioxidants to kick cell damage out of the body.  Get your healthy dose of good green stuff with my Rosemary Sage Chicken Burgers.  The flavors combine to marry the grilling season of the summer and the crisp cool air of the fall.  Enjoy! Burgers -1 lb. ground chicken -1 TBSP chopped fresh rosemary -1 TBSP chopped fresh sage -1/4 tsp salt -4 whole grain buns -1 cup baby spinach leaves Chive Dressing -1/2 cup greek yogurt -2 TBSP chopped fresh chives -1 TBSP honey -1 TBSP Dijion mustard -2 dashes each salt and pepper Apple Slaw -3 green apples, peeled, cored and grated -1 tsp fresh lemon juice -1/4 tsp salt   Preparation Preheat grill or pan to medium high.  Combine ground chicken, rosemary sage and salt in a medium-sized bowl; form into four patties.  In a small bowl, combine chive dressing ingredients.  In a medium-sized bowl, combine slaw ingredients. Grill patties four minutes on each side or until juices run clear.  Toast the buns and spread each top with chive dressing.  Place burger on bun and top with slaw and several spinach leaves.  Serves four.