Chow Bella

Pumpkin Casserole

2012-01-23T13:34:00.002-05:00

Even though pumpkins are more associated with autumn and the holiday season, I love them year round. I have actually acquired a love for all types of squash, so I like to find as many ways to use each variety! For instance, last night I had some spontaneous pumpkin cookie baking so I could have some treats to eat during this first full week of classes. I know I shouldn't eat a whole bunch of these at once, but it's nice to have a little prepared snack in case I get into a rush and need a little something to eat. I used the Pumpkin Spice Cookies recipe from The Food Lovers' Primal Palate. I suggest you check out both their website and their book because every recipe I've tried so far (and I've been making several a week since I got their cookbook for Christmas) have been amazing. As my mom has instructed me, I try to cook each recipe exactly as it says the first time, and then the second time I make it I can alter it. It's actually really hard for me to do that! For instance, last night I had the impulse to add an egg to the cookie batter because I couldn't imagine how it could become cohesive. Well I'm glad I didn't because these were great! A little crispy and slightly chewy in the very center. They called for flaked coconut for the bar version, but not the cookies, however I just folded a handful in because I thought it would taste good and add nice texture. I added a couple of handfuls of raisins...I couldn't help myself. I didn't think it would alter the recipe too much. I used to make pumpkin cookies with chocolate chips, oats, and raisins which were pretty much the best cookies I had ever had, but these make a great grain-free substitute.

Now here is another application of one of my favorite ingredients: I first prepared this pumpkin side dish for Christmas dinner because I wanted something slightly sweet to go with the meal. The good thing about this pumpkin casserole is that it's not so sweet that it couldn't be considered a side dish, but if you would like, it could be served as a dessert.

Pumpkin Casserole in the back of the plate at Christmas dinner

This recipe is particularly easy because you use canned pumpkin, so you don't have to roast a whole squash yourself. The latest time I made this, I didn't anticipate making a dessert, but I always have these ingredients on hand so this is nice to throw together at the last minute. I prefer this with pecans, but the last time I made it I used sliced almonds, which were also nice. Another option that I have not tried is dried coconut flakes, which I bet would be really nice too!

Pumpkin Casserole
Printable Recipe

1 egg (preferably omega-3-enhanced/free-range), well beaten
2 tbsp honey
1/2 tsp pumpkin pie spice
1 tsp vanilla extract
1 tsp ground cinnamon
dash ground cloves
1 14.5-oz can pure pumpkin puree
1/4 cup chopped nuts (pecans are the best)
1 tbsp unsalted butter, plus more for the dish
pinch of salt

1. Preheat oven to 375 degrees F.
2. Butter a 1.5-qt baking dish and set aside.
3. Blend the beaten egg and honey in a medium bowl. Fold in the spices and pumpkin. Pour the pumpkin mixture into the prepared pan.
4. Sprinkle the nuts over the pumpkin mixture and dot with butter. Add a small dash of ground cloves on top as a final garnish.
5. Bake the casserole for 30 minutes or until the edges are slightly firm. Serve warm or room temperature.

Makes 4 servings
Per serving:
Makes 4 servings
Per serving:
Calories: 137.1
Fat: 9.8 g
Saturated fat: 2.8 g
Cholesterol: 54 mg
Sodium: 62.5 mg
Carbohydrate: 10.7 g
Fiber: 4.3 g
Sugars: 4.1 g
Protein: 3.5 g

Herbed Potluck Meatballs

2012-01-23T11:35:00.001-05:00


I was in a bit of a hurry when I took this photo so it's a bit blurry

This past week was our new graduate student potluck that we host every new semester. I enjoy meeting new people but all the while I try to bring something substantial for myself because I never know what people will bring. I like having something good for me that everyone can enjoy. I also like something easy to prepare. For this potluck I made meatballs. Last time I made pulled pork and had about 3 servings of leftovers, so I thought this would be the case for my meatballs. I should have made more because at the end of dinner there were only 2 meatballs left! These were so simple and so good I even made another smaller batch this weekend. There's not a huge list of ingredients, with most of the flavor coming from taking the extra step to roast the meatballs before putting them into the slow cooker.

This recipe was made even easier by using store-bought sauce. I read a lot of labels before selecting Ragu, which happened to have a relatively short ingredient list plus it was pretty cheap. I selected a no sugar added version. I was surprised by how many sauces had soybean oil...I figured they'd use olive oil because they're pasta sauces, but again you have to be careful with the labels.

Inexpensive, plus the list of ingredients seem pretty natural

Herbed Potluck Meatballs
Printable Recipe

2 1/2 lbs ground sirloin
4 cloves garlic, minced
1/3 cup finely diced onion
1 tbsp dried parsley
1 tsp dried basil
1 tsp dried oregano
2 cups marinara sauce
salt and pepper, to taste
small amount of olive oil

1. Preheat oven to 400 degrees F.
2. Line a large baking pan with foil for easy cleanup and lightly brush with olive oil.
3. In a large bowl mix the meat, garlic, onion, herbs, and some salt and pepper. Your hands are the best tool for this. Form meatballs from about a tablespoonful of meat. I managed to make 51 meatballs. Line them up on the baking pan.
4. Bake the meatballs for 18 minutes (longer if you make larger meatballs).
5. Add about 1/2 cup of sauce to the bottom of the slow cooker. Add a single layer of meatballs, adding a little sauce on top of them. Continue layering meatballs and sauce. Turn the slow cooker on low and cook for 2-4 hours, just long enough to allow the meat and sauce to blend in flavor. Serve warm.

Makes about 12 appetizer servings
Per serving:
Calories: 195.1
Fat: 9.5 g
Saturated fat: 3.8 g
Cholesterol: 52.2 mg
Sodium: 279.5 mg
Carbohydrate: 4.9 g
Fiber: 0.9 g
Sugars: 3 g
Protein: 20.8 g

Grain-Free Banana Nut Pancakes

2012-01-11T14:19:00.002-05:00

I normally eat a omelet or some other derivation of eggs for breakfast, but frankly that can get kind of boring at times. For a change of pace, I decided to make my first batch of almond flour-based pancakes in order to use up some ripened bananas. The bananas add enough sweetness so not other sweeteners are needed. This recipe was derived from the book The 90 Day Paleo Diet Revolution by Margarete McCallahan and Dr. Thomas Ross. They use apples or blueberries in their recipe, but I thought mashed bananas would be perfect as well. I was really pleased with the fluffy texture and that their surfaces became the same golden brown color as regular pancakes. While they don't taste like IHOP pancakes, they are good in their own right with a dab of butter, maple syrup, and a few pecans sprinkled on top. I might try and make a fruit-free version to use as "bread" in sandwiches!

Grain-Free Banana Nut Pancakes
Printable Recipe

2 medium ripe bananas, mashed
3 eggs, beaten
1/4 tsp vanilla extract
1/4 tsp ground cinnamon
dash nutmeg
dash salt
1 cup blanched almond flour
1/4 cup chopped pecans

1. Blend all the ingredients together.
2. Heat a large non-stick skillet or griddle over medium heat. Lightly oil the pan with the oil of your choice. Drop 1/8th-cup fulls of the batter for 3" diameter pancakes. Allow the pancakes to sit until the edges are slightly cooked and the tops are bubbling before flipping to cook on the second side. Makes about 12 silver dollar-style pancakes.

For 1/12th of the recipe:
Calories: 101.4
Fat: 7.1 g
Saturated fat: 0.6 g
Cholesterol: 46.3 mg
Sodium: 30.6 mg
Carbohydrates: 6.3 g
Fiber: 1.7 g
Sugar: 2.9 g
Protein: 3.6 g

Slow-Cooked Turkey Legs with Mushrooms

2012-01-09T12:12:00.000-05:00

This past weekend was my last weekend in Indiana before going back to Texas for another semester. I was able to get back to my element, however, because my family and I went to a local winery and vineyard in Illinois called Castle Finn. I hadn't been their yet, but I had tasted their wines before and had heard about how pretty their location was. I enjoyed every wine I tasted; I had not had wines made from French-American hybrid vines in a long time. I like their wines because they remind me of when I first began to enjoy wine when I took a wine appreciation class as an undergrad. Besides dry, semi-sweet, and sweet wines, their selection includes both sparkling and fruit wines, which I find to be refreshing. We picked up their "Moonlight Minuet," a sweet, white table wine made from Niagara grape, which I imagine would be great for a party, especially if there are people there who claim not to like wine; it would win many people over. I also selected the blackberry wine, because blackberries are probably my favorite fruit in dessert; it's a fun change if you want to have a sweeter wine.

Also this weekend, I prepared a nice dinner based on a request from Chow Bella's Facebook page for some slow-cooker/crockpot meals. I realized I hadn't posted a crockpot recipe since February 2011! So for this meal I decided to use a cut of meat that I haven't ever posted a recipe for...turkey legs...with a really flavorful sauce made from broth and tomato paste with mushrooms, onions, garlic, and herbs. It was a really great winter supper, especially served alongside onions and cabbage, which became slightly sweet and browned from being sauteed. This is a really easy, but elegant, high-protein meal.

Slow-Cooked Turkey Legs with Mushrooms
Printable Recipe

2 lbs turkey legs (about 3)
1 cup low-sodium chicken broth
1 tbsp tomato paste
1 8-oz package button mushrooms, quartered
1 medium onion, halved and sliced
2 cloves garlic, minced
2 tsp dried parsley
1/2 tsp dried tarragon
1/2 tsp dried marjoram
salt and pepper

1. Season the turkey legs with salt and pepper. In a large, dry skillet over medium-high heat, brown the turkey legs on all sides. When they are browned, remove them from the pan and set aside. Immediately add half of the chicken broth and scrape up the browned bits. Stir the tomato paste into the broth to loosen it up.
2. Add the mushrooms, onion, and garlic to the crock of a slower cooker/crockpot. Layer the turkey legs on top, then add the tomato-broth mixture, the remaining broth, then sprinkle over the herbs. Set the slow cooker/crockpot on low for 8-10 hour or high from 6-8 hours.
3. Remove the cooked meat to your serving plate and pour over the tomato-y sauce and vegetables. The meat should be tender enough to pull off the bone with a serving spoon.

Servings per recipe: 4
Per serving:
Calories: 330.7
Fat: 9.6 g
Saturated fat: 3.1 g
Cholesterol: 229.0 mg
Sodium: 475.3 mg
Carbohydrates: 4.3 g
Sugar: 0.8 g
Protein: 54.1 g

Happy 3rd Birthday Chow Bella!

2012-01-06T13:45:00.002-05:00

I made it through my first year of my doctorate, celebrated the holidays, had my own birthday, and now it's time to recognize the 3rd birthday of Chow Bella! I'm glad my hobby I started long ago is still in the works, despite disruption of moving and settling in a new town and university.

I have been cooking a lot since I have been home for winter break, but most of the things are off-the-cuff non-recipes. I also have been cooking a lot of recipes from The Food Lovers Make it Paleo cookbook. I hope once I accumulate enough pictures and tried a lot of recipes to do a comprehensive review. So far, every single recipe has pleased both me and those who do not eat a Paleo diet, so I think this cookbook is a winner. I even made their chocolate chip cookies for my birthday treat, and they are awesome. Not just "good for being a Paleo cookie recipe" but a good recipe in general! I have made one of their main course recipes and an appetizer recipe as well for a New Year's party. I plan to prepare a few more, then have a post with a lot of pictures.

Here is a picture of our Christmas dinner---all Paleo, with roasted turkey, a baked pumpkin side dish I kind of threw together and hope to re-make, and a Brussels sprouts recipe adapted from Loren Cordain's cookbook.

Hope you all had a nice holiday season! Luckily my class load isn't as heavy this semester so I hope to bring you all a lot more recipes!

Paleo Tilapia Tacos

2011-12-20T15:35:00.001-05:00

Since coming home, I have been doing so much cooking, which has made me so happy! It's nice to take a little break and do those activities that make me really happy. One recipe I prepared this week was a variation from The Paleo Diet Cookbook by Loren Cordain, Ph.D. It's a wonderful cookbook because a lot of the recipes seem light and fresh, which is the perfect remedy to counter those heavy holiday foods. I made his Paleo Tilapia Tacos with some alterations because my parents don't like really spicy foods. I changed the seasonings to accommodate and added more vegetables as well. I also altered the methodology too, mainly because the pan I was using did not allow for me to just move the vegetables over to cook the fish in a single layer.. I also didn't want the garlic to burn! It was a really great recipe, but what really made it even better for me is adding some lime juice on top of the fish. I think it really needed acidity, because I'm trying to follow his advice and really cut back on the salt, which can be difficult but necessary.

Paleo Tilapia Tacos (adapted from The Paleo Diet Cookbook)
Printable Recipe

2 tbsp extra virgin olive oil, divided
1 orange bell pepper
1 yellow bell pepper
4 scallions, diced
2 cloves garlic, minced
1 tsp ground cumin
1 tsp ground coriander
1 tsp paprika
1/4 tsp black pepper
24 oz tilapia fillets
2 tbsp chopped fresh cilantro
8 large iceberg lettuce leaves
1 large avocado, diced
2 roma tomato, diced
lime juice (or lime wedges)

1. In a large skillet over medium heat, heat 1 tbsp of the olive oil. Add the bell pepper and scallions and saute about 3 minutes before adding the garlic. Continue to cook until the peppers are tender-crisp. Remove them from the pan and set aside.
2. Blend the cumin, coriander, paprika, and pepper together and rub a pinch of the mixture onto each side of the fish fillets. In the same pan the vegetables were cooked in, heat the remaining olive oil, then add in the fish fillets in a single layer. Cook the fillets until they are white and opaque. Break the fish into large chunks, then toss the vegetables back into the pan to re-heat them. Toss in the cilantro as well.
3. Serve the fish inside the lettuce leaves, topped with avocado, tomato, and lime juice.

Servings per recipe: 6
Per serving:
Calories: 228.2
Fat: 11.4 g
Saturated fat: 1.8 g
Cholesterol: 55 mg
Sodium: 69 mg
Carbohydrates: 9.6 g
Fiber: 3.6 g
Sugar: 0.7 g
Protein: 24.6 g

Twice-Baked Honey Nut Acorn Squash

2011-12-20T12:00:00.000-05:00

Even though I had to get up early for my flight back home on Saturday, I had enough energy to cook my family and myself a nice meal. I have been so devoted to studying for finals that I hadn't cooked anything elaborate in weeks! I was having cooking withdrawal!

I wrote down what I wanted to prepare before going shopping once we got back to my hometown, but of course I had to get some seasonal ingredients! We got an acorn squash, which I hadn't prepared in a really long time. My dad likes to roast squash them whip them with spices, so I used that premise to make roasted acorn squash. After extracting the seeds of the halved squash, I put honey, butter, pecans, and pumpkin pie spice into the center and roasted the halves at high heat to caramelize and cook the squash and also help the nuts become coated with sticky honey and butter. I mashed the squash and the filling in the shells, then re-baked the mixture, kind of like a twice-baked potato. It smelled so much like pumpkin pie but was much easier and a lot healthier than pie because there was no crust or excess sugar (however is still a great treat). I can't wait to make more of this squash!

This would be the perfect holiday side dish because not only does it make a unique presentation, but all the roasting spices smell really good!

Don't forget to save the seeds to roast alongside the squash! Just coat with a little olive oil and spices of your choice and roast them at 450 degrees F until they are toasted and browned.

Twice-Baked Honey Nut Acorn Squash
Printable Recipe

1 medium acorn squash, cut from the stem to the bottom, seeds scraped out
2 tbsp unsalted butter
1 tbsp honey
1/4 cup coarsely chopped pecans
1/4 tsp pumpkin pie spice

1. Preheat oven to 450 degrees F.
2. Place the squash cut-side up inside a baking dish such as a 13"x9" glass cake pan.
3. Divide the butter, honey, pecans, and spices evenly between the squash halves, placing all ingredients in the hollowed-out space.
4. Bake for 50 min-1 hr, our until a fork easily pierces the flesh of the squash. Remove the squash and drop the temperature to 350 degrees F.
5. Use a fork to mash the squash and seasonings together inside the squash shell. Be careful not to piece the squash shell. Use an oven mitt on your second hand to help hold the squash steady. Smooth the top of the mashed squash-seasoning mixture and place back in the oven and bake until lightly browned and caramelized, about 20-30 minutes. Serve immediately, scooping the mashed squash out of the squash shells to serve.

Servings per recipe: 4
Per serving:
Calories: 178.2
Fat: 13 g
Saturated fat: 4.6 g
Cholesterol: 15 mg
Sodium: 147.8 mg
Carbohydrates: 16.8 g
Fiber: 2.8 g
Sugar: 11.8 g
Protein: 1.4 g

Spiced Cran-Apple Sauce

2011-12-20T11:00:00.000-05:00

What's a roasted turkey without cranberry sauce? I personally love cranberries, just not the jelled stuff with the ridges from the can on the sides. I like whole-berry cranberry sauce, but it's a bit one-dimensional because there's no spices. I also love orange and cranberry together, so I wanted to make my own version with oranges. It's so easy to make your own! Most recipes call for a lot of sugar, but to cup back on using granulated sugar, I used chopped apple, apple cider, and agave nectar. Honey or maple syrup are also great options instead of the agave nectar. This is not the super sweet type of canned cranberry sauce, so it may take a bit of getting used to, but I really liked it. Plus all the bubbling spices fill the house with holiday fragrance.

Spiced Cran-Apple Sauce
Printable Recipe

12 oz fresh or frozen cranberries
1 large or 2 medium sweet cooking apples, such as Rome Beauty or McIntosh, peeled, cored, and finely chopped

This looks like tomato sauce, but I promise it's cranberries

1 cup apple cider
peel of half an orange, removed with a vegetable peeler
5 whole cloves
2 green cardamom pods, lightly cracked open
1 5-inch long piece of cinnamon stick
1/3 cup light agave nectar

1. In a medium saucepan over medium heat, add the berries, apple, and cider and bring to a simmer.
2. Stick the cloves into the orange peel.
3. Once the berries start to pop open, submerge the orange peel, cardamom, and cinnamon. Lower the heat to medium low and allow the sauce to cook until all the berries are popped and the apple is completely soft, about 15-20 minutes.
4. Stir in the agave nectar and remove the sauce from heat. Once it has completely cooled, chill in the refrigerator. Remove the spices and orange peel before serving.

Servings per recipe: 8
Per serving:
Calories: 72.6
Fat: 0.1 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 1 mg
Carbohydrate: 18.2 g
Fiber: 1.5 g
Sugars: 13.6 g
Protein: 0.1 g

Superstuffed Deviled Eggs

2011-12-20T10:47:00.001-05:00

Here's another dish I served at Thanksgiving, but of course everyone knows that deviled eggs are perfect for any party any time of the year. What's special about these was actually part of an accident: as my mom and I were peeling the eggs, a chunk of one of the whites came off, so I decided instead of potentially wasting it, I would add it to the bag I was squishing the filling mixture in, which resulted in a lot of filling! I liked how each appetizer looked so generous, which of course is the perfect theme to set for the holiday season! I served deviled eggs to go alongside the salad, which was sweet, and these were savory, so they were a great compliment. Plus I was serving a grain-free Thanksgiving so I wanted at least one thing that was familiar to everyone to be served.

These were a great make-ahead appetizer. Also, because I used a plastic bag to make the filling with, clean up was really easy and the results were tidy-looking.

Perfect hard-cooked eggs:
I used my stand-by method for hard cooking eggs, adapted from Martha Stewart's recipe. This recipe helps prevent that gross grey ring around the yolk and sulfur smell that comes from over-cooking the eggs. The secret to hard-boiled eggs is not to actually boil them. What you want to do is add your eggs (using the freshest you can find so that they are easy to peel) to a saucepan of water just large enough to accommodate them all. I used eggs from barn-roaming chickens. Cover the eggs with at least 1/2-1 inch of water and place them on the burner over high heat. Once the water comes to a boil, immediately turn off the heat but leave the pan on the burner and cover with a lid. Allow the eggs to sit in the water to gently cook. For 1-2 eggs, I cook them for 10 minutes, but for 6-8 14 minutes is perfect. Once the time is up, immediately plunge the eggs into cold-even iced-water to stop the cooking process. Once cooled, store them in the refrigerator until you need to use them. I often store them in the cold water I used to cool them with, but not for any particular reason. If you use this method, you will be ensured a silky, not hard, egg white and a bright yellow and creamy, not powdery and grossly-colored, yolk.

Superstuffed Deviled Eggs
Printable Recipe

7 eggs, hard cooked (method above)
4 tbsp mayonnaise made with olive oil
1 tsp coarse brown mustard
4 gherkins or "midget" pickles, minced
1 tsp pickle juice
2 tsp minced shallots
1 1/2 tbsp minced celery (I actually took the time to peel off the stringy parts with a vegetable peeler before minching)
salt and pepper, to taste
paprika, sliced gherkins, and sliced green olives for garnish

1. Cut all but one egg in half from the narrow end to the wide end. Extract the yolk and add them to a quart-sized zip-top bag. Chop the remaining egg and add it to the bag.
2. Arrange the egg whites on their sides on a platter, like little boats.
3. Add the mayo, mustard, pickle, pickle juice, shallot, celery, and salt and pepper to the bag, remove the air from the bag, seal, and mash together with your hands.
4. Push all the filling to one corner and snip with scissors to make a pastry bag. Squirt a little bit of the filling into each egg white cavity. Sprinkle each egg with paprika and top each one with a garnish, either pickle slice or olive slices. Can be made a day ahead, except add garnishes at the last minute.

Servings per recipe: 12
Per serving:
Calories: 77.2
Fat: 6.8 g
Saturated fat: 1.3 g
Cholesterol: 125.3 mg
Sodium: 112.5 mg
Carbohydrates: 1 g
Sugar: 0.5 g
Fiber: 0 g
Protein: 3.8 g

Grain-Free Sweet Potato Crisp

2011-12-19T22:53:00.001-05:00

I'm so glad to be back in Indiana with my family. I haven't been home in a long time, and I really deserved a break. I made it through my tough semester, doing really well, if I might add. I got my dissertation proposal and plan of study approved by my committee and finished off 2 difficult classes: biochem and plant physiology. I feel like I deserve a break after all that work and I also need to start getting back to eating a cleaner diet because of course around finals time things get a little off-routine. I've been reading Loren Cordain's Paleo Diet Cookbook and have prepared a few wonderful dishes from it that I hope to share, including all my alterations.

Here is a holiday dish that is a huge favorite in my family. I managed to make it grain-free! I prepared it for Thanksgiving (way back then!) but it's great for Christmas dinner too. I used my old sweet potato crisp recipe, but altered the filling to use maple syrup instead of granulated sugar. I double the topping recipe from my Paleo Peach Crisp to make a thick, crunchy top. I think I might like this new version even more, because my sweet tooth has been dwindling these past few months. What's even better is the sugar per serving in this new recipe is about half of what it was in the old recipe!

Grain-Free Sweet Potato Crisp
Printable Recipe

For the sweet potato mash:
5 medium sweet potatoes
1/4 c maple syrup
4 tsp unsalted butter, softened
pinch of salt
1 egg, beaten
1/2 tsp vanilla extract
1 tsp cinnamon

For the crumble:
3 tbsp room temperature unsalted butter
1/2 cup golden raisins
1/2 c chopped pecans
1/2 chopped almonds
1 tbsp maple syrup
1 tsp ground cinnamon

more unsalted butter to butter the dish with

1. Preheat oven to 400 degrees F. Scrub the potatoes and wrap them in foil. Place in the oven and roast for about 1 hour or until soft.
2. Remove the potatoes and allow them to cool so that you can handle them (alternatively, cool them to room temperature and leave in the fridge till the next day). Reduce (or preheat) the oven temperature to 350 degrees F. Remove the flesh from the potatoes; discard the skin. Mash the potatoes with a fork or potato masher, then add the rest of the "mash" ingredients. For a smoother consistency, whip with a hand mixer. If using warm potatoes, add the egg slowly while blending it into the potato mash to prevent curdling.
3. Butter a 1.5 qt baking dish. Pour in the potato mash.
4. In a mini food processor, pulse the butter with the raisins. Then, add the nuts and pulse until roughly chopped. Finally, pulse in the honey and cinnamon. If you don't have a food processor, chopped the raisins and nuts by hand, then cut the honey, butter, and cinnamon in with a fork. Pour the crumb mixture all over the potato mash to the edge of the dish.
5. Bake for 35 minutes or until it is browned on top. Serve warm or at room temperature.

Servings per recipe: 10
Per serving:
Calories:245
Fat: 9.6 g
Saturated fat: 3.7 g
Sodium: 68 mg
Carbohydrates: 38.9 g
Fiber: 4.8 g
Sugar: 10.9 g
Protein 2.8 g

Easy Green Beans with Caramelized Onions

2011-12-03T13:47:00.003-05:00

This is my first recipe of many from my Thanksgiving holiday. As I said in my previous post, I tried to make delicious recipes that wouldn't make me feel so stressed that I would want to pull my hair out. This green bean side dish was much easier to prepare than green bean casserole made with the canned soup, and I don't even need to mention its so much better for you than salty green bean casserole with the fried onions, canned green beans and canned soup that has crazy artificial ingredients. This side dish came together easily because I used a little help from my produce section and got ready-trimmed green beans that steam in their own bag. While they were microwaving, I quickly caramelized some onions with orange juice and combined them all together. The onions are really special because they become sweet and wrap around each bean in such a pretty way. It's important to have a lot of onions for this dish---they're more than a garnish. Another great thing about this side dish is, during busy holiday times, it frees up valuable oven space!

Easy Green Beans with Caramelized Onions
Printable Recipe

1/2 tbsp extra virgin olive oil
1/2 cup sliced brown onion (they have a lot of sweetness once cooked), thinly sliced
1 12-oz package ready-to-steam fresh green beans
1 tbsp orange juice
salt, to taste

1. Heat the olive oil over medium-high heat.
2. Add the onions, season with a pinch of salt, and toss them in the oil. Start the green beans in the microwave according to package directions.
3. When the onions start to become translucent, pour in the orange juice and keep sauteeing until they become very soft and light brown. If the beans finish cooking before the onions are brown, set them aside.
4. Toss the green beans into the caramelized onions and serve immediately.

Servings per recipe: 4
Per serving:
Calories: 35
Fat: 1.8 g
Saturated fat: 0.3 g
Cholesterol: 0 mg
Sodium: 41.7 mg
Carbohydrate: 4.6 g
Fiber: 1.7 g
Sugars: 0.3 g
Protein: 0.9 g

Thanksgiving! Recipes to come

2011-11-29T17:05:00.003-05:00

I hope you all had a great Thanksgiving because I certainly did. It was my first time to host Thanksgiving. I wasn't too nerve-wracking because I didn't force myself to make excessively complicated dishes plus I prepared several things ahead of time. I have to admit, cooking my first turkey was a bit unnerving, but I researched a lot of sites which helped me figure out my methodology well in advance and it turned out really delicious.

My menu included:

Superstuffed Deviled Eggs
Baby butter lettuce salad with feta, dried cranberries, pecans, and green apple with raspberry vinaigrette
Easy Green Beans with Caramelized Onions
Parsnip-Apple Mash
Sweet Potato Crisp (a grain-free re-vamp from my old version)
Spiced Cran-Apple Sauce
Dry-brined Herbed Turkey
Wine: 2010 Chateau Ste. Michelle Chardonnay

It was so nice sharing this meal not only with my parents but with some of my grad student family. It made all the effort worthwhile.

One significant thing about this Thanksgiving was that it was grain-free and pretty healthy if I do say so myself. I will post the recipes in stages over the next couple of weeks, and I hope they help as we progress through the holiday season.

Vegetable Fajita-Stuffed Chicken

2011-11-17T23:17:00.017-05:00

I took an exam and had my first committee meeting this past week, and now the only thing keeping me from Thanksgiving break is one biology class and a biochem exam. I can't wait for Thanksgiving. I'm preparing the meal for the first time this year. I'm going to try some eclectic dishes and just play the edge with the traditional menu. I'm doing this for many reasons: 1) I would like a healthy menu with lots of fruits and vegetables, 2) it will make up for all the time I've lost playing in the kitchen during this crazy semester, 3) I will be able to set a menu where some foods can be prepared in advance, keeping it easy on me, and 4) I really want to experiment with some new foods!

While I haven't had much of an opportunity to make show-stoppingly pretty foods this semester, I did experiment on one recipe. I had been craving fajitas, but of course it takes some work to devise a grain-free fajita method. As you might have noticed I have been trying to stick with the Paleo/Primal way of eating (not as easy during this semester, where sometimes I get stuck working on campus and don't have access to my usual foods). So to completely eliminate the tortilla situation, I used the chicken itself as a wrap, stuffed with vegetables prepared in the fajita-style and smothered with tomato salsa. It really satisfied my craving and was a real treat for the eyes. This would be great for a dinner party because it's a festive recipe but won't require your guests to messily put together their own fajitas. Another plus, beating the chicken breasts out to thin pieces was a great stress reliever :)

Vegetable Fajita-Stuffed Chicken
Printable Recipe

1 tsp olive oil
1 green bell pepper, sliced
1 red bell pepper, sliced
1 medium onion, sliced
1 cup + 2 tbsp tomato salsa, divided
1 1/2 tsp paprika, divided
1 1/2 tsp chili powder, divided
1 tsp ground cumin, divided
1 tsp ground coriander, divided
2 tbsp chopped fresh cilantro, divided
1 lb chicken breast, cut into fillets (about 4-6 fillets depending on the size of the chicken breasts)
salt and pepper, to taste

1. Preheat oven to 350 degrees F.
2. Heat the olive oil in a large skillet over medium-high heat. Add the peppers and onion. Season with salt and pepper and a half teaspoon each of the paprika, chili powder, cumin, and coriander. Stir-fry until tender. Stir in 2 tablespoons of salsa and cilantro and set aside.
3. Stir together the remaining spices and some salt and pepper to make a spice rub and set aside.
4. Place each chicken breast fillet on top of a piece of plastic wrap and cover with another piece of plastic wrap. With the smooth side of a meat mallet or the bottom of a heavy frying pan, flatten the meat until it's less than 1/2" thick. Repeat with all chicken pieces, then lightly season all sides with the spice rub.
5. With the widest end of the chicken facing away from you, place a thin layer of vegetables on top of the chicken breast. Leave about 3/4" inch uncovered on the edge that is away from you. Roll the chicken breast up. Seal each chicken breast with either butcher's twine or toothpicks.
6. Lightly grease a non-reactive baking dish large enough to accommodate the chicken. Pour about 1/3 of the remaining salsa in the bottom, then place the chicken breasts in seam-side down. Pour over the remaining salsa and distribute any leftover vegetables on top.
7. Bake the chicken for 40-50 minutes or until the juices run clear. Allow the chicken to rest 5 minutes before removing from pan and cutting into 1" slices and arranging on a platter. Pour the salsa pan juices on top and serve.

Servings per recipe: 4
Per serving:
Calories: 167.6
Fat: 2.4 g
Saturated fat: 0.3 g
Cholesterol: 55 mg
Sodium: 559.1 mg
Carbohydrate: 12.7 g
Fiber: 3.9 g
Sugars: 0.2 g
Protein: 25.2 g

Paleo Italian Wedding Soup (Minestra Maritata)

2011-11-17T22:50:00.004-05:00

I only have about a month to go before this semester is over and I can't wait. As you can tell by my few posts this year compared to other years, my academic work has been on overdrive. Not only that, this semester is one of my toughest yet.

Because I have been so busy, I have been primarily subsisting on rotisserie chicken and pre-packaged salad mixes. On the instance I do have time to cook, I prepare something that I can eat for several meals to maximize my time and effort.

Earlier in the semester, I prepared some homemade chicken broth and have kept it in the freezer. There's no comparison between boxed and canned chicken broth! You can't get the same silkiness in boxed broth. To make the broth I basically build up a stock of chicken bones from roasted chickens and less-than-attractive vegetables (carrots, celery, parsley, and onion) and freeze them. Once I get several quart bags of bones and vegetables, I add them to my two stock pots, cover the ingredients with water, and sometimes supplement the ingredients with more fresh vegetables. I season with sage, thyme, parsley, and bay leaves and allow the mixture to simmer for at least an hour and a half. I allow the broth to cool to room temperature then strain it and cool it completely in the refrigerator. I scrape any residual fat off the top to make the broth nearly fat-free. It's so wonderful to have on hand. One other thing I should note is that broth does not keep long in the refrigerator and you also need to be very careful to cool it completely before refrigeration because it can sour easily. If you can't use it within a couple of days, freeze it.

Moving on from that, I made a wonderful soup based on a classic Italian recipe, but I altered it slightly for the Paleo touch. I used almonds instead of breadcrumbs and Parmesan, and I actually liked their nutty flavor in the meatballs. One of my favorite parts of this recipe is the drizzle of egg into the end of the soup-straciatella. It's just like little yellow ribbons running through the soup and they not only look nice but they add more protein to each serving. I also added more vegetables than the original recipe has.

Paleo Italian Wedding Soup (Minestra Maritata)
Printable Recipe

For the meatballs:
16 oz lean ground turkey (93% lean)
2 tbsp grated onion
2 tbsp minced flat-leaf parsley
1 clove garlic, grated
1 egg, beaten
1/2 cup ground almonds or almond meal
1/4 tsp dried basil
1/4 tsp dried oregano
salt and pepper, to taste

For the soup:
1/2 tbsp olive oil
1 stalk celery, diced
1 carrot, diced
1 medium onion (the remainder of the onion that had been grated for the meatballs) diced
12 cups chicken broth (I used my own homemade)
1/4 tsp dried basil
1/4 tsp dried oregano
5 oz fresh spinach, cup into ribbons
2 eggs, beaten
salt and pepper, to taste

1. Combine all the ingredients for the meatballs in a large bowl. Roll the meat into small meatballs (I got about 48). Set aside.
2. Heat a soup pot over medium heat. Heat the oil, then add the celery, carrot, and onion. Sweat the vegetables until they are tender.
3. Add the chicken broth, season with basil and oregano, and bring the temperature up just enough for a gentle simmer. Drop in the meatballs and allow them to cook through. They will float to the top as they cook. Depending on how big the meatballs are, it could take 8-10 minutes for them to cook.
4. Add in the spinach and allow it to soften about a minute.
5. Pour in the egg in a thin stream, stirring with a fork at the point that it meets the soup. Serve the soup immediately.

Servings per recipe:8
Per serving:
Calories: 262.2
Fat: 20.5 g
Saturated fat: 6.8 g
Cholesterol: 122.5 mg
Sodium: 117.9 mg
Carbohydrate: 2.5 g
Fiber: 1.4 g
Sugars: 0.4 g
Protein: 16.8 g

Roasted Chicken and Mushrooms with Rosemary and Lemon

2011-11-01T12:53:00.005-04:00

Even in West Texas, the chill of fall is starting to creep in the air...at least until midday. It's time for roasted foods again, and I could not be more happy. I have always loved fall, and I think it's mainly due to pot roasts, pumpkins, and roasted, crispy chicken (and maybe candy corn, too).

I recently dined at a local Italian restaurant, where I shared a side of delicious sauteed mushrooms. I never thought about mushrooms themselves and a vegetable side dish...they more or less went into other things to flavor them. However, they are quite substantial and deserve more recognition on the plate. So I combined roasted chicken and roasted mushrooms together into one autumn-appropriate dish. I seasoned the chicken with a lemony-rosemary oil to help the skin get crispy. Also, I used the trick of patting the chicken dry before roasting it to ensure a crispy texture. Any juices released from the cooked chicken were mopped up by the roasted mushrooms. This made an elegant dinner and was quite easy to prepare. I even had time to make two more vegetable side dishes: basic roasted butternut squash and my own version of green beans amandine. They made an attractive presentation with the chicken.

Roasted Chicken and Mushrooms with Rosemary and Lemon
Printable Recipe

4 bone-in, skin-on chicken thighs
1 tbsp olive oil
2 tsp minced fresh rosemary
2 tsp fresh lemon zest
12 oz white button or cremini mushroom caps
1 tbsp fresh minced parsley
fresh lemon juice, to taste
salt and pepper, to taste
dash paprika

1. Preheat oven to 450 degrees F.
2. Blend the oil, rosemary, and lemon zest, and some salt and pepper in a small bowl.
3. Blot excess moisture from the outside of the chicken pieces with paper towel. Gently loosen the skin and rub all surfaces of the chicken, even under the skin, with the seasoned oil.
4. Arrange the chicken pieces on a foil-lined baking sheet large enough to accommodate the chicken and the mushrooms, which will be added later. Decorate each piece with a little paprika. Place the chicken in the oven for 20 minutes.
5. Meanwhile, cut the stems of the mushrooms flush with the caps. After 20 minutes, add the mushrooms to the pan, tossing them in the rendered chicken juices and season them with salt and pepper. Arrange them stem-side down and return the pan to the oven for 20-25 minutes. Cook until the chicken is white and opaque and the juices are clear.
6. Serve the chicken and mushrooms sprinkled with parsley, lemon juice, and pan juices.

Servings per recipe: 4
Per serving:
Calories: 233.8
Fat: 9.9 g
Saturated fat: 2.1 g
Cholesterol: 136.1 mg
Sodium: 181.9 mg
Carbohydrates: 1.3 g
Fiber: 0.5 g
Sugar: 0.7 g
Protein: 33.4 g

Paleo Peach Crumble

2011-10-11T19:47:00.002-04:00

Perhaps it's just regional, but right now in my supermarket peaches are looking amazing. Compared to Indiana, I think peaches must run later in the season. The main reason I noticed this is because I went to the supermarket with the idea that I was going to make dark chocolate covered strawberries for dessert and found that there were none. Isn't it a bummer when you go to the store for the one thing you need and they don't have it?? In an effort to think fast, I got some lovely giant peaches in hopes that I could somehow pull together a semi-paleo dessert. Desserts are probably the hardest thing about paleo for me. It's not that I crave them, it's that when I serve them to other people I hope they don't taste weird.

So, on the fly I made a chunky peach crumble dessert. Instead of using granulated sugar, I used a little honey, the sweetness of the peaches themselves, and some golden raisins. The raisins didn't lend much in terms of flavor, but I figured they'd bind the crumble mixture just like flour and butter would. I was also worried that the fruit wouldn't have a nice sauce the way flour-thickened fruit does, but actually the sauce was quite thick and delicious. I hypothesize that the fruit pectins created a nice syrup. I was really pleased with the result. It didn't taste as if I was trying to force a dessert out of healthy ingredients. It was really good, no excuses, no need to keep in mind that it's simulating an unhealthy dessert. It's the perfect late summer treat...not too sweet, and a warm way to end a chilly evening.

I really think this recipe would be nice with a lot of different fruits, like nectarines, apples, plums, pears, and apricots.

Paleo Peach Crumble
Printable Recipe

For the crumble:
3 tbsp cold, unsalted butter
1/4 c + 2 tbsp golden raisins
1/4 c + 2 tbsp chopped pecans
1/4 c + 2 tbsp chopped almonds
1 tbsp honey
1/2 tsp ground cinnamon

For the fruit:
4 large peaches-about 5 cups-peeled and cut into chunks
1/2 tsp ground cinnamon
a dash ground nutmeg
1/2 tbsp honey

1. Preheat oven to 350 degrees F.
2. In a mini food processor, pulse the butter with the raisins. Then, add the nuts and pulse until roughly chopped. Finally, pulse in the honey and cinnamon. If you don't have a food processor, chopped the raisins and nuts by hand, then cut the honey, butter, and cinnamon in with a fork. Set aside.
3. Toss the fruit with the cinnamon, nutmeg, and honey. Pour into a lightly buttered 2 to 2 1/2 qt baking dish. Sprinkle the crumble over relatively evenly.
4. Bake for 30-35 min or until the juices are very bubbly and the crumble mixture has become 1 shade darker. Cool slightly before serving. Best served warm.

Servings per recipe: 6
Per serving:
Calories: 231.1
Fat: 14.2 g
Saturated fat: 4.3 g
Cholesterol: 15.5 mg
Sodium: 3.7 mg
Carbohydrates: 26.2 g
Fiber: 4.2 g
Sugar: 12.2 g
Protein: 3 g

Curried Butternut Squash and Coconut Soup

2011-10-11T18:17:00.001-04:00

It's really not that cold yet here in west Texas, but I am already craving my fall favorites, especially butternut squash. I had time to prepare some dishes with my seasonal favorite this past weekend because it was was fall break. The first one is for a curried butternut squash soup, but the twist is adding coconut milk and a little chili and curry kick.

I know coconut is high in saturated fat, which had gotten a bad reputation, but the type of saturated fat in coconut is short and medium chain fatty acids, which your body can quickly break down. Metabolism, which is the set of chemical reactions that happen in your body, can therefore be sped up as the fatty acids are broken down readily. That's not a bad thing, in my opinion. There are a lot of health benefits to consuming coconut, including antibacterial, antifungal, and antioxidant properties. Compounded with the benefits of coconut is the butternut squash, which has a gorgeous orange color so you know it has carotinoid pigments, which may help improve eyesight.

So basically what I am saying, this is an incredibly healthy soup that's the perfect first course for those chilly nights that are coming up. It's also quite possible the best butternut squash soup I've eaten. Not only is this healthy and filling, but it's also crazy easy to prepare. I usually like to roast my butternut squash to add some caramelized flavors, but I cheated by microwaving the squash to save time and instead allowed the onions and garlic to become golden brown. Therefore I don't miss out on the caramelized sugar flavor. Cilantro and lime are the perfect garnish for this soup...oddly enough, before I moved to Texas I never really liked cilantro, but now I guess with the Tex-Mex cuisine I've become fond of it.

P.S. Don't forget to save your butternut squash seeds to roast! Roast them in a pre-heated 300 degree F oven. Coat them with a little oil and salt and whatever dry seasonings you prefer (garlic powder, onion powder, paprika, etc..). Roast for 25-35 minutes. They're ready when they're a little brown and they rattle against the pan. For pumpkin seeds, roast for 45 minutes.

Curried Butternut Squash and Coconut Soup
Printable Recipe

1 1/2 lbs butternut squash, split in half and seeds removed
2 tsp extra virgin olive oil
1 medium onion, diced
1 clove garlic, coarsely minced
16 oz low-sodium chicken broth
1/2 tsp ground cumin
1 tsp curry powder
dried red chili, to taste (optional)
1 15-oz can coconut milk, well-shaken
salt and pepper, to taste
Garnishes: fresh lime wedges and cilantro

1. Place the split butternut squash in a microwave-safe dish with a little water in the bottom. Steam for 15 minutes or until the flesh is soft enough to remove from the skin.
2. Meanwhile, heat the olive oil over medium heat. Add the onion and garlic, season with salt and pepper, and cook until browned.
3. Add the cooked squash to the cooked onion and garlic, then pour in the broth and season with the cumin, curry powder, and chili.
4. Add the mixture to a blender or begin blending with and immersion blender until all the vegetables are smooth. Slowly add the coconut milk, reserving a few spoonfuls for garnish, and continue blending. Re-season with salt and pepper. Place the soup back on the burner to warm through, then serve, garnished with a drizzle of coconut milk, lime juice, and cilantro.

Servings per recipe: 4 first-course servings
Per serving:
Calories:
Fat: 20.2 g
Saturated fat: 15.9 g
Cholesterol: 0 mg
Sodium: 93.5 mg
Carbohydrates: 23.7 mg
Fiber: 5.7 g
Protein: 4.6 g

Gluten-Free Chocolate Coconut Cake

2011-10-04T13:40:00.000-04:00

I can't believe how long it's been since I posted something and I feel really bad about that. I have been swept up in exams (biochem and plant physiology) and also prepping for my wine tasting class takes a lot of time out of my week. My Wednesdays (Winesdays, I think they should be called) are pretty much shot. I do take some time in the weekends for myself, such as going to the fair with my friends, which was a great stress reliever. There's nothing like getting on pseudo death-trap rides and screaming your head off to blow off some steam. I also went to Grape Day at a local winery, Llano Estacado, which produces some great wines. I tried their new sparkling red wine, which was amazing. I have never had sparkling red wine before, just white wines, so it was a unique experience.

I have been wanting to post a recipe for a while now, but lately I have been making easy, non blog-worthy recipes. Mainly turkey burgers without the bread piled with lettuce and tomato and just a salad and/or steamed vegetables. Not too interesting. I also ate at the fair over the weekend (giant smoked turkey legs!) and have gone out a couple of times. I decided to spend some one-on-one time with myself in the kitchen to prepare something I could snack on for the rest of the week. I am getting in a rut with the snacks, mainly nut butters with apples, some other fresh fruit, or dried fruit with unsalted nuts. Boring. I bought coconut flour a few weeks ago to try and make this recipe for coconut bread. It was pretty good, but I probably could have used more moisture. That could have been perhaps a function of the fact that I live in a very arid climate. I tried to take pictures, but the slices kept falling apart. I liked the flavor at least, so I will keep working on it. From this recipe, however, I learned that if you are working with coconut flour, you should always sift it because if you don't, the clumps won't work out in the batter.

I have been wanting to try more Paleo/Primal/gluten-free sweets. I don't usually crave sweets too often, but I do like to have people over and I want to prepare recipes for dinner that will make them feel as if they are eating a normal meal. The main course is the easy part, desserts aren't. So, I found a recipe for brownies made with coconut flour and I thought they'd be worth a try (especially since I had a canister of coconut flour I needed to use!). These aren't strictly Paleo or Primal because they do use chocolate that has sugar but if you are having a fierce chocolate craving I think these would be really helpful because they will get you through the craving without abandoning your hard work.

The recipe I adapted this cake from was derived from a recipe for coconut flour brownies from the blog Always Order Dessert. After reading the reviews from the recipe I thought it would be a nice one to try. I was so surprised how fluffy the batter became because the coconut bread I made several weeks ago had a stiff batter I had to spread in the pan. I was even more surprised that when I cut into the warm brownies, the crumb was so delicate, almost like a boxed cake mix! It was more cohesive than the bread I made a few weeks ago, too. I must admit, you can sense these brownies have more fiber in them than a cake...you can feel it when you chew...but it's completely tolerable. There's no overpowering coconut flavor, rather it melds with the vanilla rum and chocolate. They're just sweet enough, too. I did have to make a few alterations to the original recipe because 1) I was not going to buy a 9-inch pan just for one recipe, so I used my 8-inch pan, which resulted in my need to increase the cooking time, and 2) as an afterthought I saw that the recipe called for extra large eggs, and I only had sort of irregularly-sized "large" free-range eggs. So I looked up the equivalent volume of large vs. extra large and in the end added 4 large eggs, which was a cup once scrambled together. I think eggs are your friend when baking with coconut flour because it does not contain gluten protein to keep the cake together the way wheat-based cakes do.

Even with the alterations, I think this recipe worked out incredibly well. The recipe said that the texture would become fudgier once cooled, and I did not observe that; they remained cake-like, but perhaps a little more damp (in a good way). Perhaps it is because they are much thicker than if they were cooked in a smaller pan. Even with my adaptations, I think this recipe is definitely worth keeping.

Though it's not necessary, I would like to think of something to frost this cake with. I was thinking of whipping ganache (melted chocolate and cream) with the addition of a little of the vanilla rum.

Another note on coconut flour: I would store it in the refrigerator to keep it fresh. Also, once your baked good is completely cool, store it in the fridge as well. The coconut bread I made went sour within a couple of days, which could have been delayed had I not stored it at room temperature. These are little things you learn by trial and error.

Gluten-Free Chocolate Coconut Cake
Printable Recipe

1 cup coconut flour
2/3 cup cocoa powder
1/4 teaspoon salt
1 tablespoon aluminum-free baking powder
3/4 cup unsalted butter (Challenge butter has become my favorite because it comes from cows not treated with hormones)
1/4 cup semi-sweet chocolate chips (I used Ghiradelli)
4 large eggs
3 tablespoons vanilla rum
3/4 cup light agave nectar
1/4 cup light olive oil
1 cup lukewarm water

1. Preheat oven to 350 degrees F.
2. In a large bowl, sift together the flour, cocoa powder, salt, and baking powder; set aside.
3. Cut the butter into chunks and melt over medium heat. Stir in the chocolate chips until they melt and set aside to cool slightly while preparing the wet ingredients.
4. Whisk the eggs and add in the rum, agave nectar, and oil. Slowly blend in the chocolate mixture.
5. Pour the wet ingredients into the dry. The mixture may seize slightly, at which you should start adding the water in several intervals until it is all incorporated and absorbed by the dry ingredients.
6. Line an 8-inch baking pan with parchment paper and pour in the batter. Bake for 40 minutes, or until the outside edge is set (it will not pull away from the edge of the pan), the top is firm, and there is only the slightest hint of wobble in the center.
7. Allow the pan to cool about 10 minutes before lifting the cake out by the parchment, peel away the parchment and leave to cool until you're ready to serve. May be served warm or cold.

Servings per recipes: 16
Per serving:
Calories: 207.9
Fat: 15.1 g
Saturated fat: 6.6 g
Cholesterol: 69.6 g
Sodium: 146.8 mg
Carbohydrate: 16.5 g
Fiber: 4.3 g
Sugar: 8.4 g
Protein: 3.5 g

Roast Pork with Orange (Arrosto all'arancia)

2011-09-05T00:40:00.001-04:00

Today we had our first glimpse of autumn here in West Texas. It was a pleasant 63 degrees most of the day. It was so nice to get out into the field and work without sweating like crazy. I turned off the air conditioning in my apartment and opened the windows to let the cool breeze in. I know I will be sleeping well tonight with all the fresh air in my apartment instead of stagnant air conditioned air.

Fall is my favorite season. I love getting out my sweaters and boots and having a hot cup of tea on a cool night. This will be my first fall in Texas, and I'm not sure what to expect. I hope the leaves change color, unlike most of the trees in southeast Georgia, which stayed green year round. I always miss the vibrant fall leaves of Indiana. I have also been turning my mind to classical fall foods like roasts and soups. One roast recipe that I recently prepared was based off a recipe in the Italian cookbook, The Silver Spoon, which is one of the best Italian home-cooking books around, in my opinion. This recipe was for a succulent roast pork (the recipe called for pork loin, but I used sirloin, which has a bit more flavor and is a little more cost effective) covered in a rich orange sauce scented with chili powder and oregano. This is an easy, elegant meal. I imagine this would be a great recipe to keep in your repertoire to impress any guest at your table.

Roast Pork with Orange (Arrosto all'arancia)
Printable Recipe

2 tbsp unsalted butter
1 cup pulp-free orange juice
1 tsp grated orange zest
1 clove garlic, minced
pinch chili powder
pinch dried oregano
1 3/4 lb pork sirloin
salt and pepper, to taste

1. Preheat oven to 350 degrees F.
2. Melt butter in an ovenproof skillet over medium heat. Add the orange juice, zest, garlic, chili powder, and oregano and season with salt and pepper. Continue to heat the sauce over medium.
3. Season the meat on all sides with salt and pepper. Add to the skillet and pour some sauce over. Place the skillet in the oven and bake for about 1-1 1/4 hour, basting frequently. The meat should be opaque all the way through. The sauce should be reduced and the meat should be golden brown on top.

4. Remove the roast to a cutting board and tent with aluminum foil to keep it warm. Rest the meat for at least 5 minutes before carving. If the sauce was not reduced to your liking, you could place the skillet over medium-high heat and reduce it while the meat rests. Serve slices of the meat with the sauce.

Servings per recipe: 6
Per serving:
Calories: 229.9
Fat: 10.6 g
Saturated fat: 4.6 g
Cholesterol: 94.2 mg
Sodium: 111 mg
Carbohydrate: 4.5 g
Fiber: 0.2 g
Sugars: 3.7 g
Protein: 27.2 g

Chocolate-Coconut Bars

2011-09-04T00:45:00.003-04:00

Classes are in full swing and while I have had time to cook, I have not had time to post the recipes. And, perhaps some of you noticed I have had some technical difficulties with this site, but I resolved those problems and I think everything is working as it should be.

I thought my field work would be done before school started, but I guess the grapes decided to go on a different schedule so I'm not only taking classes but I am also in the field pretty much every moment of the week I am not on campus. Needless to say it's pretty exhausting. I'm to the point where I am flipping through my quick cooking recipe cookbooks, because sadly, I don't have the same amount of time for food preparation that I had in the summer. This is my first semester where I am also eating Paleo/Primal, so it's a challenge to think of new, quick snacks. I used to eat a lot of high-carb, psuedo-processed stuff because they're easy to eat in between classes. Now I have the challenge of finding grain-free snacks, which to be honest are either not shelf-stable or are trail mix. I'm sure I'll figure out some new ideas as I go along, but for now it seems pretty boring. However, I have devised one really good snack that was actually suggested in my facebook feed. I had made some Coconut, Date, and Walnut bars a few weeks ago, which were so good---like cookie dough. A reader indicated that cocoa powder dusted on the outside of the bars would keep them from sticking. I am not one to complain about adding chocolate to anything, so I wanted to try it. About that time, I had a coconut chocolate chew Larabar for the first time, which was ridiculously delicious. So I devised my own recipe and am extremely pleased with the results. It's sort of like the love child of a gluten-free brownie and a chocolate truffle: fudgy, chewy chocolate with bitter cocoa powder on the outside, just like a truffle. So good in the afternoon, especially with coffee. It seems like a real indulgence, but it's really a simple recipe with whole ingredients. I have kept these stashed in my fridge, but they do well in my backpack too. I even take them out in the field with me, and they survive the 103+ temperatures just fine.

I know these seem just like a dessert, but they actually have some good nutrition. Because each type of nut has a different nutritional profile, I added two different kinds here: almonds and walnuts. Walnuts are a good source of alpha linoleic acid, an essential omega-3 fatty acid. Research suggest ALAs can be beneficial to combat heart disease. Almonds are a good source of vitamin E, a powerful antioxidant. Cocoa also has antioxidant properties. Finally, coconut has gotten a bad rap for a while because of the high saturated fat content, but that fat is primarity a medium chain triglyceride. Triglyceride may seem like a bad word nowadays, however this form does not raise blood cholesterol levels nor does it contribute to heart disease. Your body can readily digest medium chain fatty acids in the liver, and because of rapid digestion they may elevate your metabolism. These are all very good things! Of course, using organic ingredients in this recipe makes these bars even more optimal for your health.

Chocolate-Coconut Bars
Printable Recipe

30 pitted dates
1/2 cup chopped unsalted raw walnuts
1/4 cup chopped unsalted raw almonds
1/4 cup dried unsweetened coconut
4 tbsp cocoa powder, divided

1. Add add the ingredients, reserving 1 tbsp of the cocoa powder, to the bowl of a food processor fitted with a blade and pulse. When the mixture breaks down a little bit, turn on the machine to run until the mixture sticks together when you press it with your fingers.

2. Line a loaf pan with plastic wrap. Add the nut mixture to the pan, using the overhanging wrap to help you press the mixture into a smooth layer. Cover completely with plastic wrap and let sit in the refrigerator until firm, at least 1 hour.
3. Cut into 8 bars and with a pastry brush, dust all sides of each bar with the reserved cocoa powder. Wrap each in plastic wrap and store in the refrigerator.

Servings per recipe: 8
Per serving:
Calories: 176.1
Fat: 8.4 g
Saturated fat: 2 g
Cholesterol: 0 mg
Sodium: 2 mg
Carbohydrate: 26.9 g
Fiber: 4.5 g
Sugars: 20.2 g
Protein: 3.2 g

Most Delicious Smoothie Ever! (aka: Banana Nut Bread Smoothie)

2011-09-02T10:03:00.001-04:00

For some reason I go through phases where I can't get enough of a certain food or I get dependent on a certain food because it's easy (basically, I get stuck in a food rut). For the past few weeks, my mainstay breakfast has been a couple of DHA-enhanced eggs, over easy, and some fresh fruit. Good, but boring. I made a frittata one day to change things up, but that wasn't enough to switch up my breakfast. I love smoothies when I'm in a real hurry, so I tried some to make one with the goal of lots of protein and great taste. Whey protein powder is a great source of protein, so a smoothie is a great option to up my protein intake for the day. The one that I have fallen in love with recently tastes exactly like banana nut bread. It's like I get to eat dessert for breakfast when I am really getting a good dose of protein, potassium from the banana (something I need a lot of, because I work outside in the heat and need to restore my electrolytes), and for more protein and healthy fats, pecans and flax seeds. One special touch to this recipe is adding frozen Greek yogurt, which makes the smoothie nice and thick, almost like a milkshake.

I am still eating primal/paleo. I'm still including fermented dairy. I have been reading a lot of different sources and viewpoints on the diet, and some consume whey protein. It's milk derived, of course, but I don't use it every day. I think it's good to eat a variety of foods no matter what eating plan you're on. When you allow yourself to get bored, as I have with my breakfasts, that's when trouble starts and you indulge too frequently and before you know it, you've completely fallen off the wagon.

Banana Nut Bread Smoothie
Printable Recipe

1/2 cup sliced banana
1/2 cup Greek yogurt (you can use full fat or nonfat, but it will change the nutrition profile. I use nonfat because that's all I had available)
1 cup unsweetened vanilla-flavored almond milk
1 scoop naturally-sweetened vanilla whey protein powder
2 tbsp chopped pecans
1 tbsp ground flax seeds

1. The night before, peel the banana and cut it into rounds about 1/8-inch thick. Place in a freezer bag or reusable container and freeze. Take an empty ice cube tray and spoon the yogurt into the slots. Cover the tray with plastic wrap and freeze.

2. Add the frozen ingredients to the blender along with all the rest. Blend until very smooth. Serve immediately.

Servings per recipe: 1
Per serving:
Calories: 380.7
Fat: 16.9 g
Saturated fat: 1.4 g
Cholesterol: 0 mg
Sodium: 220.7 mg
Carbohydrate: 29.8 g
Fiber: 6.2 g
Sugars: 13.9 g
Protein: 31.7 g

Frittata with Sausage, Spinach and Sweet Potatoes

2011-08-21T18:06:00.001-04:00

On a morning when I was not only craving hash browns and really wanted something other than my usual over-easy eggs and fruit, I whipped up something that not only turned out to be a kick-a** after-workout breakfast but also an amazing lunch.

I had finished my P90X for the day and felt like getting in the kitchen and creating. I never keep white potatoes at home, but I had sweet potatoes and thought they'd make amazing and unusual hash brown/home fries. I combined them with turkey sausage that I had in leftover in my fridge and some spinach for fiber, and used this odd mixture to fill a frittata. Between being hungry from the workout and this just tasting awesome, I managed to eat half of the whole thing, even though I intended just a quarter of it. It's ok because it actually ended up being pretty low in calories and high in protein, which was exactly what I aim for when I eat meals nowadays. Good thing I restrained myself from eating the rest, and I'm so glad I did because I ate it for lunch the next day, after warming it in the microwave. I love fritattas because you can re-warm them or eat them at room temperature and they still taste great.

The combination of flavors worked because the sausage was slightly salty and the creamy potatoes were sweet...I know a lot of people go for those contrasting flavors. The spinach and sage were both earthy and paired well together. I thought these ingredients could be potentially weird together (egg and sweet potato...what??) but they were awesome. I even liked the textural differences because the frittata became slightly crispy on the bottom and the potatoes were smooth in the center. Now that I am describing this in detail, and I want to make it again....

Frittata with Sausage, Spinach and Sweet Potatoes
Printable Recipe

1 tsp olive oil
1/2 lb mild turkey sausage (check the label for fillers, such as gluten)
1 small sweet potato, finely diced
1/4 cup finely diced onion
1/2 cup water
1/4 tsp dried sage
1 1/2 cups coarsely shredded baby spinach
4 eggs (I like DHA-enhanced eggs for more omega 3 fats)
pinches of salt and pepper

1. Preheat oven to 350 degrees F
2. In a 10-inch oven-proof skillet, heat the oil over medium heat. Brown the sausage.
3. Add the potato and onion and saute until there is no moisture left in the pan. Add the water, sage, and some salt and pepper and cover with a lid and cook until the potato is tender, about 20 minutes.
4. Add the spinach and allow to wilt completely. Meanwhile, whisk the eggs in a small bowl. Pour the eggs over the meat and vegetables and allow the eggs to set along the bottom. The middle does not need to set because it will be finished in the oven.
5. Bake the frittata for 5-10 minutes or until the center is no longer wobbly. Remove from the pan and cut into wedges.

Servings per recipe: 4
Per serving:
Calories: 180
Fat: 10.2 g
Saturated fat: 2.9 g
Cholesterol: 217 mg
Sodium: 380 mg
Carbohydrates: 5.2 g
Fiber: 0.9 g
Sugar: 2.1 g
Protein: 16.5 g

Chicken-Bacon Barbeque Kebabs + Review of KC Masterpiece Barbeque Sauce

2011-08-21T13:24:00.005-04:00

In July I received a bottle of KC Masterpiece Southern Style barbeque sauce in the mail to try. This was just in time for the 4th of July, but unfortunately I had some sort of stomach illness and didn't do much eating around that time. The sauce quickly became pushed to the back of the pantry and I forgot about it. I resurrected it this weekend, however, because I knew I needed to test it out and do a review. I appreciate the Foodbuzz Tastemaker program for sending me this sauce and below you can see my honest review.

I should first probably say that I am a huge fan of barbeque. I have tasted some from the major regions in the US and have now lived in two major hubs for barbecue (Texas and Georgia). My favorite is Texas barbeque, mainly because of beef brisket, but being from Indiana it seems like the barbeque I grew up eating was sort of Kansas City style, which is really tomato-y, and I love it too.

When I first received the bottle, I made the mistake-mainly out of habit-of reading the ingredients on the back. They certainly are an interesting melange! The ones I consider "odd" for a barbeque sauce were anchovies and tamarind. I do understand why they are there: the anchovies provide a long-cooked meat "umami" flavor and the tamarind provides tang, which is classical in southern style sauce but is usually provided through apple cider vinegar and sometimes yellow mustard (primarily Carolina-style sauce uses mustard). I was personally bothered by the high fructose corn syrup, which I try to avoid at all costs because it is a highly processed food. I am not that surprised to see it there because it is much less expensive to use HFCS than brown sugar and molasses (though some molasses was used). Judging from the rest of the ingredients-molasses, tomato, apple cider vinegar-and thin texture of the sauce, I think they were aiming for a Georgia-style barbeque sauce, so that's what I will review it as.

The aroma I perceived upon opening the bottle was straight Worchestershire sauce. No molasses, ketchup, or cider vinegar, which is what I anticipated. When I tasted it alone, I first felt the heat of red chilis, then Worchestershire flavor. Again, no molasses, ketchup, or cider vinegar. I also noted the texture was more like a glaze, not pureed tomato or thin ketchup, which is also what I anticipated.

The back of the bottle said best for chicken and pork, so for my recipe, I chose something simple so I could really taste the unadulterated flavor of the sauce: kebabs of chicken, bacon, and onion. Finally, when it came to application of the sauce, I used Steven Raichlen's rules-he's my favorite barbeque tv chef. Basically, you apply the sauce on the cooked side of the meat not only to prevent cross contamination of your basting brush and sauce but also to prevent the sugars in the sauce from burning. Well, the sauce was pretty slippery stuff and didn't cling to the chicken kebabs. Rather, it slid through any cracks and landed on the pan. It didn't thicken on the meat when I allowed the meat to finish cooking through. The sauce wasn't so thin that I couldn't taste it on the meat, but it didn't taste like any sauce I had when I was in Georgia. It didn't taste bad, but certainly did not taste authentic. I wonder if it may taste different on long-roasted, slow-cooked meats.

Final remarks:

Pros: The sauce made my kebabs nice and glossy, and I might add, attractive-looking. It had flavor notes that paired well with the meat and onions, namely the hint of spiciness contrasted with the sweetness of the onions, flavored the chicken, and did not overshadow the bacon. The thin texture was authentic to Georgia-style sauce.

Cons: The viscosity of the sauce was authentic, but did not "stick" to the food as well as other barbeque sauces I have used and tasted. A lot of the sauce dripped off onto the pan. When I think of southern-style sauce, I think of a thin but cooked down tomato puree sauce that is sweet from brown sugar and/or molasses but still tart with apple cider vinegar. When I first tasted this sauce, the first flavor note was red pepper, then Worchestershire sauce (as a matter of fact, the only thing I smelled when I opened the bottle was Worchestershire sauce). The sauce was a little sweet, but it did not taste like the sauces I had at any of the barbeque places I ate at while I lived in Georgia. The Georgia barbeque sauce I had tasted like ketchup, molasses, brown sugar, apple cider vinegar, black pepper, and sometimes mustard. I wouldn't say this sause was "jam-packed" with flavor as it didn't provide a dense or intense flavor to the meat. Other than the chili kick, the flavor was rather light, making it a little unbalanced.

Bottom line: The thin texture of southern barbeque sauce was accomplished, but in terms of flavor and fragrance I think this sauce misses the mark on "southern style." It proved to be a decent glaze for grilled chicken and did taste good, but I would not suggest this sauce to anyone wanting to do some serious southern style/Georgia style barbequing.

I would, however, prepare these kebabs again because they were really easy to put together and didn't take a lot of ingredients. Using two skewers make these kebabs look impressive and solved the problem of the meat spinning around one skewer as you turn them. Despite their simplicity, they look impressive and would really make a show at a grilling get together. The bacon added some fat to the lean and otherwise bland chicken breast. My favorite part was the onions, which became soft, caramelized, and crispy on the edges. I would just prepare my own homemade sauce...

And just a note on the bacon. I have never posted a recipe on Chow Bella using bacon before, except pancetta, if you count that. Being as I am the type of person who reads ingredients, out of curiosity I compared the macronutrients in turkey bacon and center cut bacon, and the fat and calorie counts were nearly identical! Just comparing the looks of pork bacon vs. turkey bacon, I bet the pork bacon is less processed, which is always better. Of course many people are advised against eating bacon by their doctors prefer bacon that is center-cut, which has more lean meat than fat, sourced from animals not treated with antibiotics, and nitrite-free. With that I think it can be fine in my diet.

Chicken-Bacon Barbeque Kebabs
Printable Recipe

8 kebab skewers (if wooden, soak in water at least 30 min before grilling)
1 lb chicken breast tenderloins, cut into 24 chunks
6 slices nitrite-free center cut bacon, each slice cut into 4 pieces
1/2 medium red onion, cut into 1/2-3/4-inch slices, two leaves thick (32 pieces)
4 tbsp barbeque sauce, or more to taste
lots of black pepper

1. Preheat grill or broiler.
2. Wrap each piece of chicken with a piece of bacon.
3. Hole two skewers about half an inch apart from one another. Take one section of onion and slide it across to make a ladder. Slide on one bacon-wrapped piece of chicken, then another stack of onion, then chicken and repeat until there are 6 pieces of chicken and 8 pieces of onion on each skewer. Sprinkle with black pepper (the bacon and sauce are salty enough). Do not pack the pieces on densely, otherwise the bacon will not crisp in the middle.
4. Grill or broil the meat until nearly cooked through and until the bacon is crisp, about 6-8 minutes total. Brush the sauce all along the surface and cook 1 minute more on each side. The meat should be opaque and the sauce cooked into the meat. If the skewers start to scorch, wrap aluminum foil around them. Serve while the meat is still skewered, or you can side it off onto a platter with the help of a fork.

Servings per recipe: 4
Per serving:
Calories: 186.7
Fat: 5.5 g
Saturated fat: 1.9 g
Cholesterol: 73.2 mg
Sodium: 418.9 mg
Carbohydrates: 3.2 g
Fiber: 0.4 g
Protein: 29.6 g

Coconut, Date, and Walnut Lunchbox Treats

2011-08-07T21:51:00.001-04:00

It's nearly time for another semester to start. I just got my back-to-school haircut today and a few new clothes the other day. I'm kind of looking forward to classes starting because I am taking a wine tasting lab, which should help me out with perceiving odors in wine. My field season will be ending within the next month, I think, so I will be spending a lot of time in lab processing my samples. I'm kind of ready for a change in routine. Regardless of what time of year it is...whether I'm in classes or not...I seems to be always working like crazy!

I did let myself have a little fun this weekend. Friday night was "First Friday" where the art galleries downtown open up for free and give free beer and wine. I had never gone to one before despite having lived in this town for 8 months now, and I was so happy to see such a huge turn out. The City Bus trolley line went around to all the art galleries, so it was accessible for a lot of people. I like artwork, but I'm not an expert. I did find some pieces I liked, but of course they were expensive. I didn't try any new wines that night, so nothing to report there.

I also did a lot of cooking this weekend. I have been getting bored with a lot of my usual foods, especially snacks and lunches, so I tried a couple of new recipes. The first one was on a blog called Mark's Daily Apple by Mark Sisson. The recipe was for sesame-sunflower seed crackers, and they are really good (especially if you like tahini because they have a strong sesame seed flavor-more so than the sunflower seed flavor). I like his blog because there are thorough explanations to a lot of my nutrition questions. It focuses on primal eating, which is what I have been trying for the past month. I haven't gone cold turkey because I still include some fermented dairy like cheese and yogurt. I have almost completely cut out grains; in the last month I have had only 3 servings of grain, mainly by accident (whole wheat bread, rice, and corn, respectively) and I don't miss them at all. I also don't miss sweets so much because fruit has satisfied those cravings for me for a long time. I do eat a square of Ghiradelli's Twilight Delight 72% cocoa chocolate on occasion, but that's all the treats I have had. I don't feel deprived at all, mainly because I have a "savory tooth" instead of a sweet tooth. I get to eat a variety of proteins and fats, which completely satisfies me.

The next recipe I worked on was my version of a Larabar, which is one of my favorite snacks. I can get them on sale at my health food store for 5/$5 sometimes, but most of the time they are about $1.39, which is a little too much in my opinion. They are made up of dried fruit and nuts, so it was easy to come up with a recipe. I made a paste with unsweetened dried coconut, walnuts (for the omega-3 fats) and dried pitted dates (all organic) that I pressed into a pan and chilled to make bars to go in my lunch box. They taste sort of like sugar cookie dough! Plus they're easier to make than rice crispy treats and a heck of a lot better for you.

The rest of the stuff I prepared will each be their own blog post, including one breakfast/brunch recipe and one Foodbuzz review and recipe with KC Masterpiece's new Southern-Style BBQ sauce.

Coconut, Date, and Walnut Lunchbox Treats
Printable Recipe

1/4 cup unsweetened dried flaked coconut
1/4 cup walnuts
25 pitted dates

1. Add add the ingredients to the bowl of a food processor fitted with a blade and pulse. When the mixture breaks down a little bit, turn on the machine to run until the mixture sticks together when you press it with your fingers.

3. Lift the bars out of the pan. Using a sharp knife, cut into 6 bars and wrap individually. Store in the refrigerator to keep firm, but they are also fine at room temperature (ideal for a lunchbox).

Makes 6 Bars:
Per bar:
Calories: 142.7
Fat: 4.6 g
Saturated fat: 1.3 g
Cholesterol: 0 mg
Sodium: 1.5 mg
Carbohydrates: 27.1 g
Fiber: 3.4 g
Sugar: 22.2 g
Protein: 1.7 g

White Wine Braised Chicken with Pancetta, Oil-Cured Black Olives, and Red Bell Peppers

2011-08-06T12:05:00.002-04:00

Not too long ago, I picked up some olives from the olive bar at my local health food store. I felt like I had gotten stuck in a rut with my eating, so I thought the olives would perk up my meals. I brought them home, then I had no idea what to do with them. Luckily, I remembered on my Italian cuisine calendar a few months ago there was a recipe for roasted chicken with pancetta (Italian bacon) and oil cured olives. I didn't want to heat up the oven, so I decided to use the same flavor combination with braised chicken. I know it's summer and it's wicked hot, but I still love comfort foods like braised chicken no matter what time of the year. What started out as a recipe with just chicken, pancetta, olives, and white wine ended up exploding into a whole lot of ingredients. The final product ended up being a complex mixture of sweet and savory and quite complex. Something inexplicably magical happened with the sauce once I added the olives and simmered them for a few minutes. The sauce became a little creamy and tinged with the color of the meat of the olives. It was kind of like a cream-less cream sauce, which was perfectly soaked up by some steamed cauliflower.

I removed the skin of the chicken as I often do for braising because I find it becomes flabby as it simmers away, but if you like the skin you can leave it. By removing the skin there is the added bonus of removing some fat. The wine seems to penetrate the skinless chicken much more successfully as well.

White Wine Braised Chicken with Pancetta, Oil-Cured Black Olives, and Red Bell Peppers
Printable Recipe

1 tsp extra virgin olive oil
4 bone-in skinless chicken thighs
1 oz diced pancetta
1 small onion, finely diced
3 cloves garlic, minced
1 medium red bell pepper, cut into 1-inch chunks
1 1/2 tsp minced fresh rosemary
1/2 cup dry white wine (I used Sauvignon blanc, but use whatever you think tastes good)
10-12 pitted oil-cured black olives, halved
salt and pepper, to taste

1. Heat the olive oil over medium-high heat. Season the chicken with a little salt and liberally with pepper and sear on both sides until browned. Remove the chicken to the side and drop the heat to medium-low.

2. Add the pancetta and cook slowly to render the fat. Once the pancetta is crisp, remove it to a paper towel-line plate and pour off all but 1 tsp of fat.
3. Add the onion, garlic, and pepper and saute until the onions are translucent over medium heat; the bell pepper will not be fully cooked. Add the rosemary and wine and bring to a simmer. Return the chicken to the pan and cook, partially covered, approximately 15-20 minutes of until the chicken is nearly done.
4. Add the olives and pancetta to the pan and cook 5 minutes more, allowing the sauce to reduce by about half and until the chicken is completely cooked through. Taste the sauce for salt and pepper (note: the olives and pancetta add quite a lot of saltiness to the sauce) and serve immediately.

Servings per recipe: 4
Per serving:
Calories: 269.2
Fat: 14.8 g
Saturated fat: 3.8 g
Cholesterol: 110 mg
Sodium: 410.8 mg
Carbohydrates: 4.9 g
Fiber: 1.2 g
Sugar: 0 g
Protein: 24.1 g

Zucchini Lasagna

2011-08-01T23:19:00.005-04:00

My mom recently relayed to me a recipe for a zucchini lasagna, and I was inspired to give it a try myself based on her description of it. She tried one version, but it wasn't 100% to her taste yet. Basically, it is a meat sauce lasagna that cleverly uses thin-cut zucchini in place of pasta. This is a great way of cutting back on white flour carbs without sacrificing a lot of flavor.

Some of the issues with her version were the slices not staying in a perfect stack and it was a little bland. My first implementation to keep shape of each slice was to alternate directions of the zucchini layers, causing the fibers to alternate and hold each slice together. Allowing the casserole to rest upon removing it from the oven helped solidify the lasagna as well. Also, gloopy cheese is not only not very healthy, but makes the layers of traditional lasagna slide about. Therefore, I used just a little bit of Parmesan (which I personally believe is the King of cheeses). It has so much flavor in just a little pinch, so I could use less cheese in my lasagna and have great cheese flavor. The best part of this lasagna, in my opinion, was allowing the cheese to get really browned on top. It added a complimentary flavor to the rich but lean meat sauce. Finally, to add more flavor to the final product, I used a flavor memory of my mom's spaghetti sauce, which was sweet thanks to bell peppers and I also added more vegetables to make the sauce more robust. I opted for mushrooms, to compliment the beef, plus black olives for richness. I really think this 2.0 version of zucchini lasagna hits the spot, and you don't even miss the pasta when you have this rich, meaty vegetable sauce, tender zucchini, and piquant Parmesan to accent it all.

Just one tip---don't cut your fingers as many times as I did on the mandolin....

Zucchini Lasagna
Printable Recipe

3 zucchini, each about 8-inches long
1 tsp olive oil
2 cloves garlic, minced
1 small onion, diced
1/2 medium green bell pepper, diced
1/2 medium red bell pepper, diced
8 oz white button mushrooms, diced
1 lb extra lean ground beef
1 tsp dried basil
1/2 tsp dried oregano
1/4 tsp dried thyme
1/2 tsp dried marjoram
1 15-oz can no salt added petite diced tomatoes
1 8-oz can no salt added tomato sauce
2 tbsp tomato paste
1 tsp turbinado sugar (raw sugar) (optional)
1 4-oz can sliced black olives
1 tsp balsamic vinegar
4 tbsp grated Parmesan cheese
salt and pepper to taste
spray olive oil

1. Preheat oven to 400 degrees F.
2. Remove the ends of the zucchini. Using a sharp knife or a mandolin on the thinnest setting, slice the zucchini. Arrange the zucchini on a clean kitchen towel to dry slightly while you prepare the sauce; set aside.

Step 2

3. Heat the olive oil in a large saucepan over medium heat. Add the garlic, onion, bell pepper, and mushrooms. Season with a little salt and pepper. Sweat the vegetables until they are translucent and tender, about 7 minutes.
4. Add the meat to the vegetable mixture, breaking it up with a spoon. Allow the meat to brown completely, seasoning with salt, pepper, and the herbs while it cooks.
5. Add the diced tomatoes, tomato sauce, tomato paste, and sugar, if using. Simmer the sauce over medium-low heat for about 15 minutes. Finish the sauce with the olives and vinegar. Taste for seasoning, making sure to have plenty of salt and pepper because you will need enough salt for the zucchini as well.
6. Lightly grease an 8x8-inch to 9x9-inch non-reactive dish with olive oil spray.
7. Add a few tablespoons of sauce to the bottom of the pan. Shingle a layer of zucchini, avoiding with slices that were first cut from the zucchini because they are completely covered with peel on one side.

Step 7

8. Add a little less than half the sauce over the first layer of zucchini. Sprinkle over 1 tbsp of cheese.
9. In the opposite direction of the first layer of zucchini, shingle in the second layer of zucchini. Add more sauce, leaving a few tablespoons for the top layer. Sprinkle on 1 tbsp of cheese.

Step 9

10. Finish with the final layer of zucchini, going in the same direction as the first layer. Add the remaining bit of sauce. Cover the dish with aluminum foil. If the foil touches the sauce, plate a sheet of parchment paper down first because the acids in the tomato sauce will denature the foil.

Step 10

11. Bake for 30 minutes, covered in foil. Remove the foil and add the remaining 2 tbsp of cheese. Bake for 15 more minutes, or until the cheese is very brown and the sauce is bubbling. Remove the lasagna from the oven and allow it to rest for 10 minutes before cutting it with a sharp knife and serving.

Finished!

Servings per recipe: 4
Per serving:
Calories: 308. 1
Fat: 13.3 g
Saturated fat: 4.1 g
Cholesterol: 69 mg
Sodium: 542.3 mg
Carbohydrates: 18.1 g
Fiber: 4.4 g
Sugar: 9.4 g
Protein: 29.3 g

Summer Berry and Salmon Salad

2011-07-18T21:05:00.004-04:00

Today I went to the grocery store and stocked up on more fresh produce. I seem to be eating so many more fresh vegetables lately because it's just too hot to eat warm meals. I shopped at a store I don't normally go to and was actually inspired to make a new recipe for tonight's dinner because of the various items they had on sale. The berries were on sale---which are normally so expensive, right? Normally I will get strawberries because they're pretty cheap right now, but I also got blueberries and raspberries. Next was fresh salmon, which was also on sale. I need to eat more fish in general, so I took the opportunity to buy a couple fillets. I prepared a simple salad with those four ingredients. It wasn't too complicated to do, but it didn't really need to be complex because I used ingredients at their peak of flavor. The red and blue berries, baby spinach, baby red lettuce, and coral salmon made a really pretty color combination. I tried something different with the dressing by adding maple syrup instead of my usual honey. I liked the subtle maple flavor against the salmon, and it was a nice change from floral honey.

Summer Berry and Salmon Salad
Printable Recipe

2 approximately 4-5 oz salmon fillets
1 tbsp + 2 tsp extra virgin olive oil
4 cups mixed greens (I used baby spinach and baby red lettuce)
1 1/2 cups mixed seasonal berries (blackberries, strawberries, raspberries, blueberries, grapes, etc...)
1 tbsp white balsamic vinegar
2 tsp pure maple syrup
salt and pepper, to taste

1. Heat a medium skillet over medium-high heat. Add the 2 tsp of oil and allow it to heat completely.
2. Sprinkle the salmon with some salt and pepper and add it to the hot skillet. Cook until the salmon is browned on the first side and flip it over. Then, drop the heat to medium and allow the salmon to cook through. Remove the cooked salmon to a plate on the side to allow it to cool slightly.
3. Blend the vinegar, remaining oil, and maple syrup together. Season with salt and pepper and toss in a medium bowl with the lettuces, saving a little dressing to drizzle over the fish.
4. Divide the lettuce between two plates. Arrange half the berries and place 1 fillet on each plate and drizzle with reserved dressing. Serve immediately.

Servings per recipe:2
Per serving:
Calories:368.6
Fat: 18 g
Saturated fat: 2.6 g
Cholesterol: 80.5 mg
Sodium: 221.7 mg
Carbohydrates: 21.6 g
Fiber: 4 g
Sugar: 11.9 g
Protein: 29.6 g

Pistachio-Pear Spinach Salad

2011-07-13T23:07:00.006-04:00

While reading an old Women's Health magazine article the other day, I saw an advertisement for Kashi cereals. It was a big 2-page ad that also showed "surprising ways" to get more fiber into your diet. On the top of this list was pears, followed by pistachios. This inspired me to find a way to combine both of those in a recipe. Salad was the first choice that came to mind because you can toss anything fresh into a salad and it usually tastes pretty good. The nut and fruit combo with salad is something that has been popular for quite some time now, however I get tired of the usual apple, blue cheese, dried cranberries, candied pecans, and greens salads. It's good, don't get me wrong, but it's getting a bit standardized. I think pistachios are an under-appreciated nut, and pears have a different texture from apples because they're soft and perhaps a little sweeter. I was thinking about all the shades of green this salad would have, I figured it would be a stunner on the plate: dark green spinach, bright yellow-green skin of the pear, and the really bright pastel green of the pistachios. I wanted to add something different to the dressing, so I added celery seed, which is an ingredient I love in pickles and vinegar-based cole slaw but I never use! I love the hit of herbaceousness you get when you bite into them. When I told my mom about my idea for this salad, she suggested red pear for color contrast. I was thinking green on green on green, but I do love some good contrast. Plus pistachios have a blushing pink skin on the outside, so the red and pink would really pop against the green. Alas, mama's always right, but that doesn't bother me. Especially when it comes to making good food even better.

I had this salad with a piece of sirloin steak. The acidity of the dressing went well with the steak. I cooked it on my trusty grill pan and seasoned it with World Market Argentinian Steak Rub. It's one of my favorite spice blends.

Pistachio-Pear Spinach Salad

Printable Recipe

1 medium green pear, thinly sliced
1 medium red pear, thinly sliced
6 cups baby spinach
1 oz unsalted shelled pistachios (about 45-50 kernels)
2 tbsp extra virgin olive oil
2 tbsp white balsamic vinegar
4 tsp Dijon mustard
4 tsp honey
1/4 tsp celery seeds
salt and pepper, to taste

1. Combine pears, spinach, and pistachios (save some to garnish) in a bowl.
2. In a small bowl, whisk together the oil, vinegar, mustard, honey, celery seeds, and some salt and pepper. Toss the dressing with the salad and serve immediately, garnished with reserved pistachios.

The whole delicious meal!

Servings per recipe: 4
Per serving:
Calories: 185.3
Fat: 10.6 g
Saturated fat: 1.4 g
Cholesterol: 194.8 mg
Sodium: 0 mg
Carbohydrates: 21.6 g
Fiber: 3.7 g
Sugar: 6.1 g
Protein: 3.1 g

Also, if you have been following the Facebook feed, I have been tossing around the idea of the Paleolithic Diet (aka: Paleo Diet). Basically, you get back to eating what our ancestors ate, which is mainly meat and vegetables, some fruits and oils, no sugar or grains. It seems strict, but of the resources I've been looking at I find it a pretty healthful diet. I just personally feel like I want to get back to a more natural way of eating. Sometimes you just get derailed, and my derailment has been eating sandwiches every day for lunch because they're easy! It's just too much bread and I feel sluggish after I eat them. As an experiment I haven't eaten bread in about half a week now and I actually have more energy. I am pretty busy most days because I am in the vineyard at least 4 hours (in 100+ temperatures) and I am also 1 month into P90X. I need all the energy I can get!

I'm going to have to think about this diet and research a little more. I hate the idea of the world "diet." I just want to think of it as a healthy eating style. The word diet has guilt attached to it...such as if you stray from your list of approved foods you're going to really mess up your day of eating. It also imposes limitations. I like to choose to eat a healthy diet most of the time, but allow myself those foods that are less healthy in moderation. The fact that foods that are traditionally considered healthy (beans, whole grains, cheese) are not eaten on the Paleo diet means there is a long list of "cheat" foods. Like, if I have beans, then I am cheating. They're beans! How can that be a cheat food! And cheese....don't get me started on that one. The idea of not having Parmesan anymore makes me sad (though some less-traditional Paleo dieters include cheese...). See what I mean? I have a lot to think about. I will keep you all posted on what I decide. Maybe I will give it a one-week trial and see if it makes me feel like Wonder Woman (or a cave woman....Wilma Flintstone and Betty Rubble had great figures, now that I think of it...).

Please comment below if you have had experience with the Paleo Diet. I would love to hear your stories and opinions.

Lemongrass Chicken Curry

2011-07-06T16:30:00.001-04:00

When I am tired of working on my writing at home, I often go to Barnes and Noble for a change of scene. After working a while and having my coffee at the cafe there, I reward my efforts by taking a long stroll through the books. I seldom buy books. I usually go to the library or I love paperbackswap.com, both of which are virtually free. However, a few weeks ago I was checking out the reduced price books and one caught my eye. It's called New Curries by Pamela Clark, and it shows recipes from India, Sri Lanka, Thailand, Malaysia, Indonesia, and Vietnam. I love Indian and Thai curries, but I haven't tried a lot of the curries in this book.

The first curry I decided to prepare was adapted from her lemongrass chicken curry. I wanted to reduce the fat and calories from the original recipe. Changes I made include using less oil and the cut of meat. Originally, the recipe calls for chicken drumettes, which have a lot of fat in their skin. I used skinless chicken legs not only to reduce the fat but also because I thought they would make a better dinner portion because they're meatier. It was kind of a feat to remove the skin on the chicken. I found using chicken shears I could cut down the skin, then I covered my hands with a paper towel and used it to grip the skin as I pulled it off from the end of the bone. If you use kitchen shears, be careful not to cut the tendons of the chicken leg because they hold the meat to the bone; the meat will splay as it is braised in the sauce and not look as attractive in the end result. These methods cut the calorie count almost in half and reduce the fat by 30 grams!

For curry paste, I used Thai Kitchen red curry, which from previous usage I determined to be rather mild. Red curry paste is usually medium in heat, so when you choose a paste you just have to use your best judgement and choose one that you like. Panang curry is my utmost favorite Thai curry, so I would like to try this recipe with that paste. I couldn't find it in the store, unfortunately. I also think it's really important to thoroughly brown the chicken. It's an opportunity to add another layer of flavor so you don't miss the fat in this recipe.

Lemongrass Chicken Curry
Printable Recipe

2 tsp canola oil
2 1/2 lbs chicken legs (about 8 legs), skin removed
1 medium onion sliced
3 cloves garlic, minced
1 4-inch stalk lemongrass, minced
1 green chili, such as jalapeno, minced (or to taste)
1/4 cup mild curry paste (ie: korma, tikka, panang, or yellow or your favorite mild paste)
1 1/2 tbsp turbinado or grated palm sugar
1 cup low-sodium chicken broth
1 medium red bell pepper, sliced
2 carrots, julienned
4 green onions, thinly sliced on the bias
salt and pepper

1. Heat half of oil in the large saucepan or medium Dutch oven over medium to medium-high heat. Season the chicken with salt and pepper and brown the chicken on all sides. Remove the chicken to the side.
2. Add the remaining oil. Saute the onion, garlic, lemongrass, and jalapeno until translucent and fragrant. Lower the heat to medium immediately after adding the ingredients to keep them from burning. Add curry paste and stir it into the vegetables.
3. Add the sugar and broth; bring to boil and return chicken to the pan. Partially cover and cook 20 minutes.
4. After 20 minutes, remove the lid and add the peppers and carrots. Cook for 5 more minutes. Garnish with the green onions.

Servings per recipe: 4
Per serving:
Calories:256
Fat: 6.4 g
Saturated fat: 2.2 g
Cholesterol: 82 mg
Sodium: 860 mg
Carbohydrates: 17.7 g
Fiber: 2.9 g
Sugar: 3.1 g
Protein: 26.9 g

Braised Chicken with White Wine and Apricots

2011-07-04T11:16:00.001-04:00

Even though its so hot outside I have been craving braised chicken. Considering the heat has also been killing my appetite, I was glad to actually have something in mind that I wanted to eat. I work outside all day in the vineyard so at the end of the day I'm usually 1) too tired to put a lot of effort into dinner and 2) too hot to want to eat a lot. I wanted some chicken cooked in white wine, however, so I summoned the energy to prepare it. I kept this braised chicken light and summery by the addition of dried apricots and some fresh spices like coriander and cumin, which gave the chicken a Moroccan tajine sort of flavor, so I served it with couscous. Plus to chop up all the apricots, onion, and garlic I just used a mini chopper which is even more simple.

For the wine in this dish, choose a dry white wine. Good ones would be sauvignon blanc (which is what I used) or chardonnay. Sauvignon blanc is probably my favorite white wine, and it's characteristic citrus flavors really shine through in the final product. Just be sure to choose a wine that is worthy of drinking. If it tastes bad in the glass, it will really taste bad once reduced in the sauce.

Braised Chicken with White Wine and Apricots
Printable Recipe

1 small onion, chopped
1/2 cup dried pitted apricots
1 clove garlic
1/2 tsp paprika
1 tsp ground coriander
1 tsp ground cumin
1 tbsp light olive oil
1 lb bone-in chicken thighs, skin removed (about 4-6 chicken thighs)
1 cup white wine
1 1/2 cups low sodium chicken broth
salt and pepper
fresh parsley, to garnish

1. Chop the onion, garlic, and apricots in a mini food processor.
2. Heat half of oil in Dutch oven. Season chicken with salt, pepper, and paprika and sear on both sides; remove to a plate. Drain excess rendered fat from pan and place back on burner.
3. Add remaining oil, then add apricot mixture and saute until onions are translucent. Add wine, broth, coriander, cumin, and some salt and pepper. Bring to boil, reduce to simmer, and return the chicken to the pan, covering with the sauce.
4. Cook chicken, partially covered, 20 min. Remove lid and allow sauce to evaporate and thicken for 5 more minutes. Serve with couscous and sprinkle with fresh parsley.

Servings per recipe: 4
Per serving:
Calories: 307
Fat: 12.9 g
Saturated fat: 3.3 g
Cholesterol: 1.9 mg
Sodium: 404.5 mg
Carbohydrates: 3.4 g
Fiber: 0.7 g
Sugar: 0.4 g
Protein: 23 g

Bean and Cauliflower Salad with Sunflower Seeds and Sun Dried Tomato Vinaigrette

2011-06-19T16:29:00.002-04:00

Third post of the month-so glad to be getting back to making more recipes. Today's recipe is another one that's great with grilled food, and is perhaps appropriate for father's day because it's more of a manly salad because there's no wimpy lettuce just lemon juice and oil. This salad is a bit heartier because there's no lettuce; instead there's cauliflower and beans which are full of fiber and have a little protein too. Dressing this salad is a rich sun dried tomato dressing. As I was making this dressing I was afraid it would be too thick to dress a salad, but as I tossed the vegetables with the dressing it coated them nicely, but wasn't gloppy. This dressing would actually be great for a crudites dip, especially if you have vegan friends because there's no dairy in this dressing.

The color of the salad was complimentary to the little steak I grilled up alongside. It's a sirloin tip steak (aka: tri-tip steak), thinly cut. To me, it's in the same league as a skirt steak or top round steak---lean and relatively inexpensive (well, skirt steak used to be inexpensive before people kept mentioning how affordable it was...now it costs more). I happen to like sirloin tip steak the most, however, because it always seems really tender. Skirt steak seems to have more connective tissue and round steak tends to roll at the edges as you cook it. In terms of where the tri-tip steak comes from on the animal, its part of the bottom sirloin so it's posterior to the flank steak and anterior to the round steak. Anyway, this is not supposed to be a lesson on steak, it's supposed to be a write-up about this awesome salad, but if you are looking for a good, affordable option for dad or just for grilling in general, I suggest the sirloin tip/tri-tip steak.

If you didn't get the impression before, this was an awesome meal. I'm glad I took the time to prepare something special for my lunch because I haven't done that in a really long time. It was just what I needed after completing my P90X KenpoX workout!

Bean and Cauliflower Salad with Sunflower Seeds and Sun Dried Tomato Vinaigrette
Printable Recipe

1 cup frozen cut green beans, thawed
1 10-oz package frozen cauliflower florets, thawed
1 15-oz can dark red kidney beans, drained and rinsed
2 dry-packed sun dried tomatoes
1 clove garlic, peeled and coarsely chopped
4 tbsp white balsamic vinaigrette
2 tbsp light olive oil
2 tbsp raw, unsalted sunflower seeds
salt and pepper, to taste
stevia, or another sweetener to taste

1. Add the beans and cauliflower to a bowl.
2. In a mini food processor, blend the tomatoes, garlic, vinegar, and oil to make a thick dressing. Season with salt, pepper, and stevia, to taste.
3. Toss the beans and cauliflower with the dressing. Garnish with the seeds.

Servings per recipe: 4
Per serving:
Calories: 241.9
Fat: 9.7 g
Saturated fat: 1.2 g
Cholesterol: 0 mg
Sodium: 547 mg
Carbohydrates: 30.9 g
Fiber:10.3 g
Sugar: 9.1 g
Protein: 9.8 g

Wheat Berry Salad with Black Beans and Mango

2011-06-17T16:34:00.001-04:00

With most days for the past few weeks being over the 100 degree mark, my desire to heat up the kitchen as waned. My research project has taken off too, and I spend almost every day out in the vineyard. Spending most days out in the heat has kind of killed my appetite, and I only want to eat cold foods. I mainly eat crudites and fruit. This past weekend I took a little time to throw together a cold wheat berry salad that would keep for days and would have nearly every food category covered. I used what might be called more than my favorite fruit...a fruit I am obsessed with...mangoes. I can't seem to get enough of them! Plus they looked so pretty in this salad, which also had a lot of other colors playing in with red tomatoes and green, cool cucumbers (which I have eaten a lot of lately just because I figured they would help keep me hydrated). Black beans add some protein, but wheat berries have a good amount of protein, too, for a grain. Wheat berries are basically the whole wheat kernel in an unadulterated state, so if you're trying to add more whole foods in your diet, they might be a good addition. They're an excellent source of fiber too. If you can't find wheat berries, you can substitute brown rice, wild rice, quinoa, bulgar wheat, and whole wheat couscous, prepared according to their package directions.

This would be awesome at a barbeque because if you have vegetarians over it's substantial enough for a meal. I had this with grilled chicken and it was a great accompaniment.

Wheat Berry Salad with Black Beans and Mango

Printable Recipe

1 cup wheat berries

3 1/2 cups water
1 15-oz can black beans, drained and rinsed
1 mango, peeled, seeded, and diced
2 roma tomatoes, seeded and diced
1 tbsp olive oil
3 tbsp rice wine vinegar
1 packet Truvia or other low-calorie sweetener, or to taste
1/2 tsp ground cumin
1/4 tsp dried oregano
2 scallions, sliced
2 tbsp minced cilantro or parsley
salt and pepper

1. Add the water and wheat berries to saucepan with a pinch of salt. Bring to boil, reduce to simmer, cover, and cook 1 hour or until tender. Drain excess water from the cooked wheat berries.

2. Toss the wheat berries with the black beans, mango, and tomatoes.
3. Blend the oil, vinegar, Truvia, cumin, and oregano in a small bowl. Toss the dressing with the salad and garnish with the scallion and cilantro or parsley.

Servings per recipe:4
Per serving:
Calories: 324.5
Fat: 5 g
Saturated fat: 0.6 g
Cholesterol: 0 mg
Sodium: 328.5 mg
Carbohydrate: 61.1 g
Fiber: 12.1 g
Sugars: 8.6 g
Protein: 13.7 g

Golden Sunrise Muffins

2011-06-04T12:01:00.001-04:00

I made it through my first semester of my Ph.D. but even though classes are done I'm still eyeball-deep in work. I'm really loving my field work, however. I get to spend most days in the vineyard. If you've ever been to West Texas, you'll know how windy it is, and that wind comes sweeping through the rows of grapes to provide a little natural air conditioning as I work away. I'm so grateful to be doing this research project. It allows me to be outdoors and merges my love of plants and food.

Needless to say, I need to keep fueling my body with nutritious food. Now that the semester is over, I don't get to grab quick lunches out; I have been cooking more on my own. I actually prefer to cook my own meals as opposed to eating out because I save money and I know what I am preparing is more nutritious and I stay within my calorie and macronutrient goals. I do miss dining with my friends, but it always seemed that no matter how choosy I was at a restaurant my meals would blow my calories goals.

One of my favorite breakfasts is muffins because I can eat them over several days and the recipe can be worked to make them very healthy. This morning, though it's not a work day, I woke up and made a muffin recipe based off the old Betty Crocker recipe my mom used. I changed a lot of ingredients to make this recipe more healthy. I reduced the flour slightly and added ground flax seeds, which you can get in the cereal or baking section in the regular supermarket. They are a great source of plant-based omega-3 fatty acids. While fish oil is the best source of omega-3's, some people can't take them because they can cause upset stomachs, acid reflux, and are not vegetarian. Therefore flax is a great substitute. I used whole wheat pastry flour instead of white flour as well. In the design of one of my favorite muffins from the coffee place in my hometown, I added carrots and apples to make "Sunrise Muffins." I added golden raisins instead of regular raisins because I happen to like them more, and because they were on sale at my local health food store. As you can see from the picture, they are great quality, too.

Instead of buttering these muffins, I suggest smearing on a little low-fat cream cheese because it makes these reminiscent of carrot cake.

Golden Sunrise Muffins
Printable Recipe

1 egg
1/2 cup low-fat milk
1/4 cup unsweetened applesauce
1 tsp vanilla extract
1 tbsp grated orange peel
1/2 cup grated apple, with the peel
1/2 cup grated carrot
1 1/4 cups whole wheat pastry flour
1/4 cup ground flax seeds
1/2 cup unbleached granulated sugar
2 tsp baking powder
1/2 tsp salt
1/2 tsp ground cinnamon
1/8 tsp ground cloves
1/8 tsp ground nutmeg
1/4 cup golden raisins
1/4 cup chopped pecans or walnuts
non-stick cooking spray

1. Preheat the oven to 400 degrees F. Spray a 12-cup muffin tin with non-stick cooking spray.
2. In a large bowl, lightly beat egg, then blend in the ingredients up through the carrots.
3. Fold the dry ingredients (through the walnuts or pecans) into the wet ingredients until just combined. The batter should be lumpy. Fill each cup of the muffin tin about 2/3rds of the way full.
4. Bake the muffins 20-25 min or until a toothpick comes out clean. Remove each muffin from the tin immediately.

Servings per recipe: 12
Per serving:
Calories: 145.8
Fat: 4.5 g
Saturated fat: 0.5 g
Cholesterol: 15.9 mg
Sodium: 192.5 mg
Carbohydrates: 25.2 g
Fiber: 3.8 g
Sugar: 11.3 g
Protein: 3.5 g

Quick Southeast Asian Grilled Chicken Salad

2011-05-16T11:53:00.002-04:00

I recently received a coupon to try Tyson's Grilled and Ready chicken from the Foodbuzz Tastemaker's program. I had seen these pre-cooked chicken products before in the store and had been curious about trying them, and here was my opportunity. As a busy grad student, I can see the benefits of having pre-cooked chicken strips in my freezer. I often cook sheet trays of chicken breast to have on hand, but even that can be time-consuming on a busy week. With these, I can pull out as much as I need and defrost it overnight to be used in meals the next day.

I had in mind that these pre-grilled pieces of chicken might be too salty because they are pre-packaged and/or they would taste like rubbery fast-food grilled chicken, but neither of these scenarios were the case. Though they did not completely have the texture of a freshly cooked chicken breast that I'd sliced myself, the flavor was just as good as a homemade grilled chicken breast that was simply seasoned with salt and pepper. I like how the grill marks were visible too. Would I buy this product again? Based on convenience and taste, definitely yes.

To go with the theme of the need for a quick protein, I used these chicken pieces to make a fast salad. This salad comes together quickly thanks to other convenience items such as bagged lettuce and pre-shredded cabbage and carrots (though you don't have to use those to make this recipe work, of course). I actually used lettuce given to me from an experimental lettuce plot at the location where I work (when science and food mesh, it's a beautiful thing at times). I did use pre-shredded carrots and I often have pre-shredded cabbage to add bulk and color to salads, but this time I shredded the cabbage on my own (easy work). I did not opt for a bottled dressing because I had in mind a particular recipe I wanted to throw together. It's a semi-resurrection from my Hot Ginger-Lime Beef Salad, which I love (and NEED to make again soon). I know a homemade dressing is the opposite of convenience but I can't help but feel it might be a little bit healthier and you can control the quality of ingredients yourself. What I love about this recipe is that, even on a crazy busy night, you can put together a mostly homemade meal that looks so attractive. This is a perfect recipe to keep in mind as we head into the summer months and the idea of heating up the stove to cook chicken seems more than you can stand.

Quick Southeast Asian Grilled Chicken Salad
Printable Recipe

For the salad:
4 cups mixed greens
1/2 cup grated carrots
1/2 cup grated purple cabbage
1/4 of a large red bell pepper, julienned
1/4 of a large yellow bell pepper, julienned
1/2 cup julienned cucumber
8 oz cold cooked boneless, skinless chicken breast strips, such as those from Tyson Grilled and Ready
2 tbsp chopped dry-roasted peanuts

For the dressing:
2 tbsp natural crunchy peanut butter
1 clove garlic, grated
1 tbsp reduced sodium soy sauce
2 tbsp water
2 tbsp seasoned rice wine vinegar
2 tbsp Thai sweet chili sauce
2 tsp brown sugar

1. Arrange all the salad ingredients attractively on a plate, using the peanuts as the last addition to decorate.
2. Add the peanut butter to a small bowl, blend in the garlic, then gradually blend in each liquid until the peanut butter becomes softened and more liquid. Stir in the sugar until it dissolves.
3. Drizzle the dressing over the salad and serve.

Servings per recipe: 2
Per serving:
Calories:399.9
Fat: 16.9 g
Saturated fat: 2.7 g
Cholesterol: 65.7 mg
Sodium: 609.4 mg
Carbohydrate: 28.3 g
Fiber: 6.3 g
Sugars: 14.1 g
Protein: 37 g

Chicken with Creamy Roasted Eggplant

2011-05-13T22:01:00.002-04:00

The semester has finally ended and I'm just waiting on my grades. I've already jumped into working on field work, and I'm so excited about where my new project is going. I'm also excited because I finally have time to really focus on some cooking. During my stressful times of the semester, my inspiration waned as I focused on other tasks, but now I am ready to spend some serious time in the kitchen. As such, I went to the library and perused the cookbook section and found myself in the Asian cuisine section. I had almost bought some curry mix at World Market earlier in the afternoon, but now that I have time to cook, why not experiment and enjoy myself? I picked up several cookbooks with the express purpose of preparing some beautiful eggplant I had gotten a few days ago on sale at my favorite health food store in town, Sun Harvest. I picked up three books based on their table of contents. Oddly enough, one of them ended up being a Turkish cuisine cookbook, which had found itself in the Indian section. So, for dinner tonight I combined two concepts; one from the Indian cookbook and the other from the Turkish cookbook. I made a light chicken and vegetable curry/stew (hard to tell what it is since it's Turkish-Indian fusion!) with a base of smoky roasted eggplant. I chose the east Indian-style eggplant over the Turkish one simply because it was much simpler to do. The Turkish recipe just had the eggplant as a side dish with some stewed chicken, but I mixed the shredded roasted eggplant into the chicken stew and allowed them to simmer together. The eggplant became silky and broke down into strands that wrapped around the chicken and other vegetables. I spiced the stew with cumin and coriander instead of dill and kept the parsley in order to bring home the Indian flavor in a subtle way but keep the look of the Turkish stew. This was not as heavy as a winter-style stew, so it was perfect for a springtime meal. The meal came together with the addition of brown rice.

Here is the information for the two books I loosely based this recipe on:

Smoky Aubergine Puree from India Food & Cooking by Pat Chapman
Begendili Tavuk from The Sultan's Kitchen by Ozcan Ozan

Chicken with Creamy Roasted Eggplant
Printable Recipe

1 approximately 1 lb eggplant
1 tsp olive oil
1 lb boneless, skinless chicken breast, cut into 1-2" pieces
4 cloves garlic, minced
1/2 lg red bell pepper, chopped roughly
1 small onion, diced
1/2 cup canned fire-roasted tomatoes
1 tsp ground cumin
1/2 tsp ground coriander
pinch ground red pepper or red pepper flakes
pinch of sugar, or to taste
1/2 tbsp minced parsley
juice of 1 small or half a large lemon
salt and pepper, to taste

1. Preheat oven to 400 degrees F. Poke the eggplant with a fork and place on a baking tray lined with foil for easy clean-up. Roast for 30 minutes, then turn on the broiler to allow the skin to char slightly, rotating the eggplant to make sure it chars evenly. Remove from oven to cool slightly so it can be handled.
2. In the meantime, heat the olive oil in a large saucepan over medium-high heat. Season the chicken with salt and pepper and add it to the hot saucepan. Cook the chicken until it is opaque.
3. Add the garlic, bell pepper, and onion to the chicken and cook until they are tender and the onions are translucent.
5. Meanwhile, remove the eggplant from the pan to a bowl and peel off the skin and cut off the top. With a fork, mash and shred the eggplant.
4. Add the eggplant, tomatoes, cumin, coriander, pepper flakes, and sugar to the chicken mixture. Reduce the heat to medium and partially cover the saucepan with a lid. Simmer at least 15 minutes.
5. Taste the stew and re-season with salt, pepper, and sugar. Fold in the parsley and lemon juice. Serve immediately with rice or bread.

Servings per recipe: 4
Per serving:
Calories: 198
Fat: 3.1 g
Saturated fat: 0.7 g
Cholesterol: 66.4 mg
Sodium: 311.7 mg
Carbohydrate: 14.9 g
Fiber: 4.7 g
Sugars: 2.7 g
Protein: 28.6 g

Piccole Torta Pasqualina con Morels (Mini Easter Pies with Morels)

2011-05-01T17:57:00.001-04:00

I recently received an email from the folks at Marx Foods to contribute to their Morel Recipe Challenge. I was happy to participate, especially since morels are nearly impossible to come by now that I live in Texas. Back home in Indiana, thanks, to the springtime rains, several types of wild mushooms spring up so mushroom hunting time. However, here in arid west Texas I have zero chance of finding any of the mushrooms I'd find in Indiana. When I lived in Indiana, my favorite mushrooms to find were morels, and we'd prepare them by lightly dusting them with flour, salt, and pepper and fry them up and dip them in ketchup (not health food, but you only get a couple of weeks out of the year to have this delicacy!). I miss having these rich-tasting mushrooms, so I was more than happy to contribute to this contest.

I was impressed by the product I received because as you can tell by the pictures, these were full-sized mushrooms, not little mushroom chips as you sometimes get with other types of dried mushrooms.

For the contest we were required to prepare an hors d’oeuvres using a package of dried morels sent from Marx Foods. Because it was around Easter time and it's now spring, I wanted to do something light. Nothing is lighter than phyllo pastry, so I settled on some sort of little tarts.The mushrooms were the inspiring ingredient. I had come across an onion pie (torta di cipolle) recipe that had dried porcini mushrooms in it, and a light bulb went off in my head...pie was the perfect use for these guys. Because I am proud of my Italian heritage, I chose to do a twist on the classic Italian Easter pie, torta pasqualina (sometimes called pizza rustica in other parts of Italy). When this pie was invented hundreds of years ago, eggs were a seasonal food as chickens at that time laid less than half the eggs conventional chickens do now, and mainly at springtime. Because of that, Easter pie was a riccota custard pie studded with hard-boiled eggs. Obviously, I couldn't put a whole hard-boiled egg into those little pie shells, so I subbed in toasted pine nuts, which have an egg shape and would help maintain the richness that egg yolk would yield. Also instead of using chard or beet greens to add a springtime green color, I used frozen spinach. I only needed a little bit of green vegetable, and frozen spinach is so convenient. It's perfect for when you are throwing a party; because of the convenience of phyllo shells and frozen spinach, it takes a little stress off the host/hostess without sacrificing anything. These are a great little 1-to-2-bite hors d’oeuvres. Using dried, reconstituted mushrooms was key in this recipe because overall they did not have a lot of moisture despite their reconstitution. These tarts would have been soggy had I used regular button or cremini mushrooms.

I love the contrast between the crackle of the phyllo, the crunch and sweetness of the pine nuts, the creamy filling, and the chewy, earthiness of the mushrooms. Each tart looks so spring-appropriate with the bright green color and the bits of morel stud the top of each tart with their lacy texture.

Also, by no means do you have to make these just for Easter or springtime, thanks to the use of dried mushrooms, which can be found year-round. These would be great for any party where you need a fast, yet elegant starter.

Thanks Marx Foods for this delicious opportunity!

Piccole Torta Pasqualina con Morels (Mini Easter Pies with Morels)
Printable Recipe

4 large dried morel mushrooms
hot water
2 tsp unsalted butter
1 small shallot, minced
5 oz frozen, thawed spinach, squeezed of all residual moisture and then chopped
3/4 cup ricotta cheese
1/4 cup grated Parmesan cheese
1/2 tsp dried marjoram
2 tbsp toasted pine nuts
1 egg, lightly beaten
2 1.9-oz boxes frozen phyllo shells (30 shells total)

1. Preheat oven to 350 degrees F.
2. Pour enough hot water of the mushrooms to cover them completely. Allow them to sit until they are softened, about 20 min. Remove the mushrooms from the liquid; the liquid can be saved for stock or discarded. Pat the mushrooms on a clean cloth to remove all excess moisture. Coarsely chop the mushrooms and set aside. (Please note I soaked more than 4 mushrooms because the sample was large enough that I have other plans for those mushrooms...post to come)

3. Heat butter in a medium skillet over medium heat until melted, then add the shallot and cook until transparent. Add the mushroom, saute about 2 min, then add the chopped spinach and blend all the ingredients together. Remove from the skillet and set aside to cool slightly.

4. While the mushroom mixture cools, add the ricotta to a medium bowl and fold the Parmesan, marjoram, pine nuts, nutmeg, and cooled mushroom mixture. Season well with salt and pepper. You can taste the mixture at this point to see if it is adequately seasoned, then fold in the egg.

5. Place the filling in a pastry bag or plastic bag with the corner cut off.

6. Lay all the shells out on a baking tray lined with aluminum foil for easy cleanup. Pipe the filling among the phyllo shells, smoothing the tops off with the back of a spoon if necessary. Bake the mini pies for 10-15 more minutes rotating the tray once for even baking. The tarts are finished when the filling becomes solid.

Servings per recipe: 30
Serving size: 1 hors d’oeuvre per serving
Per serving:
Calories: 35.1
Fat: 2.2 g
Saturated fat: 0.9 g
Cholesterol: 4.5 mg
Sodium:35.9 mg
Carbohydrates: 2.6 g
Fiber: 0.1 g
Sugar: 0 g
Protein: 1.7 g

Pumpkin Pie Oatmeal with Apples and Pecans

2011-04-26T19:48:00.003-04:00

Again I am getting almost to the point of needing groceries, therefore I have been scrounging about my freezer for bits and pieces to add to recipes. Last night I found some frozen pumpkin puree I had saved from a previous recipe. I happen to love pumpkin and those types of foods that have similar flavor profiles like butternut squash and sweet potatoes. I didn't want to take the time to bake pumpkin muffins, but I wanted something pumpkin-y for breakfast. Oatmeal was the answer to that question so I googled recipes for pumpkin oatmeal. I found an interesting one from the Food Network website that way by Aarti Sequeira. I had never prepared any of her recipes before but I have seen her shows a couple of times and enjoyed it. I think I liked her because her style of cooking was unique. I love Indian cuisine and she was one of the few people who would regularly prepare it on Food Network. Anyway, I used her recipe as a springboard for a pumpkin oatmeal for one person. Of course I changed the proportions but also I changed some of the methods to suit my taste. For instance, I like to dissolve my sweetener in the boiling liquid instead of just adding it to the finished product because I think it gets into the grains of the oatmeal better so overall you have to use less sweetener. I also used apple instead of raisins, mainly because raisins are calorie-dense and I wanted to use a fruit that was a little less calories. Besides, I didn't have any raisins in the cupboard. Also, I used pecans instead of pumpkin seeds because I thought their mild maple flavor would go well with the maple syrup.

I have to say this reminded me so much of my grandma's pumpkin pie because it was silky and creamy, however it was nicely punctuated by the crunchiness of the pecans and apple, which also added some tartness. Good breakfast.

Pumpkin Pie Oatmeal with Apples and Pecans
Printable Recipe

1/3 cup pure pumpkin puree (not pumpkin pie filling)
1/2 cup low-fat milk (ie: 1%, soy, or almond milk)
1/2 cup water
small pinch salt
1/8 tsp pumpkin pie spice
1/4 tsp ground cinnamon
1 tbsp pure maple syrup
1/2 cup old-fashioned oatmeal
1/2 cup finely diced apple (about 1 small apple or half and medium apple)
1 tbsp chopped pecans

1. In a small saucepan combine all the ingredients through the maple syrup and blend well.
2. Heat the pumpkin mixture over high heat until boiling; stir in the oatmeal. Lower the heat to medium-low and simmer.
3. Cook the oatmeal until it reaches your desired level of thickness. For me it was about 5 minutes because I prefer my oatmeal to be on the liquid-y side.
4. Pour the oatmeal in a cereal bowl and top with the apple and pecans.

Servings per recipe: 1
Per serving:
Calories: 371.2
Fat: 10 g
Saturated fat: 1.7 g
Cholesterol: 6.1 mg
Sodium: 216.4 mg
Carbohydrates: 63.3 g
Fiber: 9.9 g
Sugars: 22.2 g
Protein: 11.2 g

Spicy Tofu and Vegetables

2011-04-20T10:50:00.000-04:00

I have practiced vegetarianism from time to time in my life, and because of that I developed a taste for tofu. Even if you aren't a vegetarian, you can still see the virtue in those little beige cubes. It's a low-fat and an inexpensive source of protein that takes on nearly any flavor you wish, so it's a blank canvas. It's easy to prepare as well. I tend to stick to stir-fries whenever I prepare tofu, so I also get the added bonus of a huge portion of vegetables with my meal.

Here is a stir-fry that incorporates some of my most favorite vegetables. Of course you can substitute any vegetables you want, but I suggest using ones with various colors to keep it looking interesting and to provide a variety of nutrients. The method for preparing the tofu keeps it from being bland. I served this with a wild rice pilaf instead of just plain rice, which not only tasted good but looked pretty too.

Spicy Tofu and Vegetables
Printable Recipe

1/4 cup vegetable broth
2 tsp cornstarch
2 tbsp low sodium soy sauce
pinch dried red chili flakes
1 tbsp sugar
1 12-oz package firm tofu, drained, rinsed, and cut into 3/4"x3/4"-cubes
1 1/2 tbsp canola or vegetable oil

3 cloves garlic, minced
4 scallions, thinly sliced on the bias
1 tbsp grated fresh ginger
1 broccoli crown, cut into florets
1 carrot, julienned
1 red bell pepper, thinly sliced
10 oz button mushrooms, sliced

1. In a small bowl, blend the broth, cornstarch, soy sauce, chili, and sugar. Add the tofu and marinade at room temperature for 15 minutes. (Meanwhile, you can chop the vegetables)
2. Heat 1 tbsp of the oil in a wok or large skillet over medium-high heat. Remove the tofu from the marinade, allowing the excess to drain off; reserve the marinade. Place the tofu in the pre-heated pan and saute until lightly crisp and browned on the outside; remove to a plate.
3. Add the remaining oil to the skillet, then add in the garlic, scallions, and ginger. Stir-fry just until fragrant, about 30 seconds.
4. Add the rest of the vegetables to the skillet and cook until the broccoli is crisp-tender. Add the tofu back to the skillet along with the reserved marinade and continue to stir-fry until the sauce begins to boil and thicken. Serve immediately, with rice or rice noodles.

Servings per recipe: 4
Per serving:
Calories: 206.6
Fat: 13.2 g
Saturated fat:1.5 g
Cholesterol: 0 mg
Sodium: 426.5 g
Carbohydrates: 23.2 g
Fiber: 8.4 g
Sugar: 6.2 g
Protein: 19.6 g

Rosemary Pork Loin Chops with Sweet and Sour Red Wine Sauce

2011-04-10T13:15:00.001-04:00

Since moving to Texas I have become slightly obsessed with barbeque. It's to the point that I now consider what was once my favorite cuisine, Italian, to be demoted and replaced with barbeque. Seeing as I am very proud of my Italian heritage, I found this revelation quite disturbing. However, I've recently been able to reconcile this trade-in of cuisine favorites thanks to an episode of Primal Grill on PBS. The host, Steven Raichlen, was of course grilling outdoors but preparing Italian cuisine. Specifically, he was making grilled foods of Tuscany, a part of Italy famous for roasted/grilled meat dishes such as bistecca alla fiorentina. He grilled pork chops large enough to please Fred Flinstone and dressed them with a grilled onion-balsamic reduction. I ratified his methods to be appropriate for indoor cooking. I simplified the sauce and used a more readily available cut of pork. Balsamic vinegar and rosemary (one of my favorite flavor combinations) complimented the meat. I also love juxtaposition of flavors, which is why I was attracted to this sweet-and-sour sauce in the first place. I loved how the sauce stained the outside of the meat a dark rose color. This makes such an elegant-looking dinner as well.

I'm glad I haven't totally abandoned Italian cuisine, I've just adopted new methodologies.

Rosemary Pork Loin Chops with Sweet and Sour Red Wine Sauce
Printable Recipe

1 lb pork loin chops (4-6), about 1-inch thick
2 tsp minced fresh rosemary
1/2 cup dry red wine (I used Zinfandel)
1/2 cup balsamic vinegar
1/4 cup wildflower honey
2 tbsp water
2 tsp light olive oil (ie: not extra virgin)
coarse kosher salt and coarse black pepper, to taste

1. In a large, lidded skillet, heated over medium-high heat, add the oil.
2. While the oil warms, massage the rosemary and some salt and pepper into the meat.
3. Add the meat to the hot skillet and thoroughly sear on both sides; remove the seared meat to a plate (note: it does not have to be cooked all the way through as it will be finished in the reducing sauce).
4. Immediately pour in the wine, vinegar, honey, and water. Scrape up the fond (the little browned bits), off the bottom of the pan. Allow the sauce to begin to simmer and season with a little pinch of salt and pepper (note: as the sauce is reducing, the saltiness will increase so don't add too much at this point).
5. Add the pork chops back to the skillet and place the lid on part of the way so the meat will cook while the sauce reduces. Cook until the meat is opaque and no longer pink and the sauce has reduced to a thick syrup. Taste the sauce to see if it needs more salt and pepper, then serve the meat drizzled with a little extra sauce.

Servings per recipe: 4
Per serving:
Calories: 335.9
Fat: 14.6 g
Saturated fat: 4.6 g
Cholesterol: 65.8 mg
Sodium: 100.1 mg
Carbohydrates: 22 g
Fiber: 0.1 g
Sugar: 21.4 g
Protein: 23.3 g

Banana Nut Oatmeal

2011-03-27T14:54:00.000-04:00

It seems for the past 3 weeks all I have been having for breakfast was smoothies. When I woke up today, it seemed so chilly in my apartment that I just wanted something warm instead of cold, pulverized fruit. I'm actually getting low on groceries, so I was pleased to find I had all the ingredients to not only make oatmeal, but a really delicious one at that. I really needed an energizing breakfast because I have a stressful load of schoolwork that I need to do by Tuesday (hence why I am low on groceries...no time for shopping). Truth be told I really wanted to make banana nut muffins or pancakes, but I compromised with a bowl of oatmeal flavored with banana, pecans, cinnamon, vanilla, and maple syrup. The addition of the banana makes the oatmeal so creamy, which sometimes is not the case with old-fashioned oatmeal, which retains a lot of texture once cooked.

It's been about 3 hours now since I had it and I'm not hungry yet which is highly unusual for me. Therefore this is a good breakfast if you tend to be like me (ie: ravenous by mid-morning). If you prefer a higher protein breakfast, you can stir in a little whey or soy protein powder at the end. Vanilla-flavored protein powder would be good, and I often add it to oatmeal. But after all those smoothies with whey powder I really wanted to escape from a habitual flavor and try something different.

Banana Nut Oatmeal
Printable Recipe

3/4 cup water
1/4 cup + 2 tbsp 1% milk (soy or almond milk may be substituted)
1/8 tsp ground cinnamon (leave a little out for garnish)
1/8 tsp vanilla extract
1 tbsp pure maple syrup
pinch salt
1/2 cup old-fashioned oatmeal
1 medium ripe banana, mashed
2 tbsp chopped pecans (reserve some for garnish)

1. In a small saucepan, heat the water and 1/4 cup of milk over high heat until boiling.
2. Blend in the cinnamon, vanilla, maple syrup, and salt as the liquids are coming to the boil.
3. Once the liquids are boiling, add the oatmeal and immediately drop the heat to medium-low. Stir frequently for about 4 minutes. The oatmeal should soften and the liquids should thicken.
4. Blend in the banana and nuts and once they are incorporated serve the oatmeal, drizzled with the remaining milk and sprinkled with a little more cinnamon and topped with a few pieces of pecan.

Servings per recipe: 1
Per serving:
Calories: 457.9
Fat: 15.3 g
Saturated fat: 2.3 g
Cholesterol: 4.5 mg
Sodium: 46.5 mg
Carbohydrates: 75.5 g
Fiber: 8.7 g
Sugar: 32.9 g
Protein: 10.6 g

Pulled Chicken with Cranberry Barbeque Sauce

2011-03-20T01:24:00.014-04:00

Today's the last day of spring break, and while I wish I could have gone home or have been able to go somewhere exciting, the truth is I am in grad school so I had to stay near campus to get some work done. I did get to go hiking at Palo Duro Canyon with one of my friends. It was so beautiful it was surreal. We walked a whole 6 mile trail. We never expected to walk that far, but the beauty of the canyon kept us going. Plus, I really wanted to make it to the lighthouse, and amazing rock structure. I regret not climbing all the way to the top, but luckily the park is only about 2 hours from where I live so I can go back some other time.

We walked all the way to that rock structure (the Lighthouse) in the distance.

At the Lighthouse, with my feet hanging over the edge.

The park happened to be near Amarillo, so we drove into town for dinner, which was well-deserved after that long hike. On the way I saw a sign for award-winning barbeque, so we had to try it out. I love Texas-style barbeque because it's not as sweet as some other types that can be found around the country. I can gladly now recommend you visit Dyer's Barbeque if you ever find yourself in the Amarillo area because it was seriously good. I had the chicken and my friend had the brisket and both were excellent. I loved their barbeque sauce, which they served warm in a bottle. It wasn't too sweet and didn't have a molasses flavor like some other sauces seem to have. It had heat from black pepper and was more tomato sauce-based than ketchup-based because it wasn't sticky at all like some ketchup-based sauces tend to be. We indulged in blackberry cobbler with ice cream for dessert, which was necessary after burning all those calories walking for 4 hours. It was almost as good as what my mom would make, which means it was pretty fantastic.

At Dyer's. I knew it would be a good place to eat just because they had John Wayne on the mantle.

While doing some cleaning up of my computer, I found some pictures of recipes I made while home for winter break. Luckily, I recorded the recipes because this unique recipe for barbeque sauce was really good. I believe the origin for the idea was the fact that cranberries are common around the holidays, but really it's because barbeque has to be one of my favorite foods and I'm always on a search to try it a new way.

Pulled Chicken with Cranberry Barbeque Sauce
Printable Recipe

1 13.5 oz can whole berry cranberry sauce
1/2 cup diced onion
1/4 cup brown sugar
2 tbsp Worchestershire sauce
2 tbsp balsamic vinegar
1/2 tsp ground black pepper
1 tbsp grated fresh ginger
1 tsp paprika
1 tsp chili powder
1 clove garlic, minced
1 tbsp Dijon mustard
1/2 cup ketchup
1 lb boneless, skinless chicken breast

1. Blend the first 12 ingredients together to form a sauce.
2. In a slow cooker/crockpot, add the sauce and the chicken breast. Cook 8-10 hours on low or 6-8 hour on high.
3. Extract the cooked chicken from the sauce and, once cool enough to handle, shred using two forks. Meanwhile, decant the sauce from the crockpot base into a medium saucepan. Place the saucepan on the stove and bring to boil over high heat to reduce the sauce to the desired thickness. Add the shredded chicken to the thickened sauce and serve, if desired, on bread or rolls.

Servings per recipe: 6
Per serving:
Calories: 278.1
Fat: 1.1 g
Saturated fat: 0.3 g
Cholesterol: 43.8 mg
Sodium: 427.5
Carbohydrates: 50.5
Fiber: 1.8 g
Sugar: 41.8 g
Protein: 17.8 g

Spaghettini with Turkey-Mushroom Meatballs

2011-03-18T17:42:00.000-04:00

Since I started my grad program I have taken very little time to prepare a special meal just for myself. Now that it's spring break and my friends are away (or sadly enough, even harder at work than I am on take-home exams) I had the opportunity to make myself a nice dinner. I have been craving spaghetti for weeks (one of my favorite foods of all time) and I wanted to put a twist on it. To make a healthy yet unique version, I used white meat turkey and sauteed mushrooms to make flavorful meatballs. I made a simple tomato sauce and used whole wheat spaghettini (thin spaghetti) for more fiber.

I'm really pleased with the fact that I had the patience to roll all the meatballs. I have honestly attempted to make spaghetti and meatballs before, but get fed up and end up crumbling the meat in the sauce. Patience is a virtue that I don't possess. Anyway, these turned out so well I'm glad I took the extra time to make the flavorful meat mixture. Really it wasn't as much trouble as I anticipated since I wrapped the pan with foil for easy clean-up. Baking the meat was less fussy than cooking the meatballs in a skillet, where I would need to stand at the stove, flipping each meatball. I want to try the meatballs as a sub sandwich next, with melted mozzarella cheese on top!

Spaghettini with Turkey-Mushroom Meatballs
Printable Recipe

For the meatballs:

1 tbsp extra virgin olive oil
10 oz button or cremini mushrooms, finely chopped
1 medium onion, finely chopped
2 cloves garlic, minced
3/4 lb ground white meat turkey
2 tbsp plain bread crumbs
2 tbsp grated Parmesan cheese
2 tbsp chopped parsley
dash nutmeg
salt and pepper, to taste
non-stick cooking spray

1. In a large skillet over medium-high heat, heat the oil until warm, then add the mushrooms, onion, and garlic. Season with salt and pepper and saute until all the vegetables are tender. Set the cooked vegetables aside until they are cool before proceeding (can be made up to two days in advance and refrigerated).
2. Preheat oven to 350 degrees F.
3. Add the cooked vegetables and the remaining meatball ingredients to a bowl. Combine all the ingredients and form into 24 meatballs.
4. Arrange the meatballs on a sheet tray lined with foil and sprayed with cooking spray. Bake 15-20 minutes or until they are cooked through. Add them to the sauce, recipe follows:

For the sauce:

1/2 tbsp extra virgin olive oil
2 cloves garlic, minced
1 medium onion, finely chopped
1 28-oz can crushed tomatoes
1 tsp dried basil
1/4 tsp dried thyme
pinch sugar, or to taste
salt and pepper, to taste

1 lb whole wheat spaghettini
Parmesan cheese, for garnish

1. Heat the oil in a large saucepan over medium heat, then add the garlic and onion and saute until tender.
2. Pour in the tomatoes and add the herbs and some salt and pepper. Allow to simmer 20-30 minutes (while you prepare and bake the meatballs).
3. Cook the pasta according to package directions in boiling salted water.
4. Toss the cooked pasta in a little sauce, then arrange the meatballs and extra sauce on top of the pasta. Serve, garnished with a little extra Parmesan cheese, if desired.

Servings per recipe: 8
Per serving:
Calories: 300.5
Fat: 6.5 g
Saturated fat: 1.0 g
Cholesterol: 14.1 g
Sodium: 196.5 mg
Carbohydrates: 49.7 g
Fiber: 7.7 g
Sugar: 3.0 g
Protein: 18.1 g

Chocolate-Pecan-Oatmeal Cookies

2011-03-18T16:18:00.003-04:00

The good thing about spring break is that it has given me a little time to get away from work. Well, I've still been working on homework and writing, however the other night when I had the urge to bake some cookies, I succumbed. It's really difficult to make cookies healthy, but this recipe cut back on a lot of the butter usually found in cookies, which may be even up to a cup! These cookies are crunchy, but also chewy from the caramelized sugars. Instead of adding a whole bunch of chocolate, which can have a lot of fat (though is a good source of antioxidants), I used a moderate amount and made up the difference in texture with some oats for whole grain and pecans for healthy fat and protein. These are especially great mid-afternoon with a cup of coffee.

Also, this recipe was invited to be a part of "Sweets for a Saturday" at Sweet as Sugar Cookies, a blog focusing on all things dessert. Please click the link to check out all those fabulous recipes.

Chocolate-Pecan-Oatmeal Cookies
Printable Recipe

1/2 cup packed brown sugar
1/4 cup unbleached granulated sugar
3 tbsp unsalted butter, softened to room temperature
1 tsp pure vanilla extract
1 1/8 tsp baking powder
scant 1/4 tsp salt
3/4 cup unbleached all-purpose flour
1/3 cup mini chocolate chips or small chocolate chunks
1/4 cup chopped pecans
1/4 cup old-fashioned oatmeal

1. Preheat oven to 350 degrees F.
2. In a medium mixing bowl with an electric mixer, cream the sugars, butter, and vanilla.
3. Add the baking powder, salt, and a third of the flour; mix. Add the flour in two more additions, mixing in between each one.
4. Fold in the chocolate, pecans, and oatmeal with a rubber spatula.
5. On parchment-line baking trays, add mounded teaspoon-fulls of the cookie dough. It helps to use two spoons, one to scoop out a little dough, and the other to form a smooth top to the cookie.
6. Bake each tray by itself on the middle rack of the oven, 9-11 minutes (until the outer edges of the cookies are only just firm and very light brown).
7. Remove each tray to a cooling rack and let sit 1-2 minutes. The cookies will firm a little more, and then you can move them to a piece of waxed paper to cool completely. Makes approximately 30 cookies.

Servings per recipe: 30
Per serving:
Calories: 73.5
Fat: 3.6 g
Saturated fat: 1.8 g
Cholesterol: 5.5 mg
Sodium: 39.4 mg
Carbohydrates: 9.7 g
Fiber: 0.3 g
Sugar: 8.3 g
Protein: 0.5 g

Garden Chicken Sandwich

2011-03-11T16:02:00.002-05:00

This past weekend was amazing. I went to the annual Texas Wine and Grape Growers Association conference in San Marcos, TX. Not only was it exciting to travel to a place in Texas that I had never been, but it was my first opportunity to network with people in all aspects of the Texas wine industry. Learning the range of professions within the wine industry was inspiring. We had some delicious meals and wines, which inspired me to re-create some of the dishes. I saved the menus from the meals and I can't wait to try and make my own versions of the recipes. In the meantime, I have to get back on track with healthy eating. When I got back in town I went to the grocery store and picked up a variety of fresh fruits and vegetables. I have been enjoying smoothies in the morning made with different combinations of mango, strawberries, blackberries, and banana. I add 1% milk and vanilla whey protein to balance the smoothies out. They don't keep me full for long, but they give me a good energy boost and taste really good. I have been making big salads (makes me think of Elaine from Seinfeld) for lunch with a variety of vegetables. I have also been making sandwiches stacked with vegetables, like the one posted here. Normally I will just put some spinach on my sandwich, but I found crimson clover and radish sprouts at my local health food market, which are so pretty and pink peeking out of the sandwich. I love cucumber and cream cheese sandwiches, so instead of sliced cheese I used cream cheese (which helped seal the bread away from getting soggy from the vegetables, too) as well as cucumbers. I also included chicken for extra protein and arugula, which provides more flavor than just spinach.

Garden Chicken Sandwich
Printable Recipe

2 slices good-quality whole wheat or multi-grain bread
2 tbsp reduced-fat cream cheese, softened
a few baby spinach leaves
a few baby arugula leaves
6 thin slices English cucumber
1 oz thinly-sliced roasted chicken breast
about 2 tbsp mixed sprouts (I used crimson clover and radish)

1. Divide the cream cheese evenly between the two pieces of bread.

2. Layer on the arugula and spinach leaves, cucumber, chicken, sprouts, then top with the other slice of bread (cream cheese side down). Cut however you please (I think triangles are prettiest).

Servings per recipe: 1
Per serving:
Calories: 259
Fat: 9.9 g
Saturated fat: 6.1 g
Cholesterol: 46 mg
Sodium: 347 mg
Carbohydrates: 24.4 g
Fiber: 4 g
Sugar: 3.4 g
Protein: 17.9 g

Valentine's Day was two weeks ago, but...

2011-02-26T17:41:00.001-05:00

I don't know why February seems to have flown by at the speed of light, so I missed posting what I made for Valentine's Day! The real reason for this retrospective post is because I found both a new chef and a new recipe that I have become enamored with (which was appropriate for Valentine's if I do say so myself). Lorraine Pascale, whose show "Baking Made Easy" is featured on BBC (which I don't get as I live in the US however I have been watching clips of her on youtube), focuses on baking made easy. Baking can take a lot of time, so I love baking recipes that can fit into my busy life. For the people in my office, I decided to make some of her Cookies and Cream brownies. I was attracted to this recipe because, besides the huge amount of cookies being added, it almost was like a flour-less chocolate cake in brownie form (there is a touch of flour, however). The method was so unique I was curious as to the type of brownie it would make. She described them as dense and fudgy, and after tasting them I would have to agree. Because I followed the recipe exactly, I'm not going to re-post the recipe. You can find the recipe here as well as watch Lorraine make these decadent brownies on these youtube videos (which I watched while I was making these). They aren't health food, but one little square was a nice treat.

I had to add the Valentine sprinkles...

On a comical note to this review, I had stowed the baking dish of brownies along with a little spatula in the office so the brownies could be eaten over several days. Well, oddly enough the dish "walked off." I'm not going to go so far as to say someone stole my dish. Rather, I'd like to think someone loved the brownies so much they wanted to take the pan home with them. As much as I want my pan back, I hope whomever took it enjoyed the brownies. The spatula is another story, because it was a part of my cheese knife set....oh well.

Potato-Cheddar Croquettes

2011-02-26T15:56:00.000-05:00

One of my favorite websites is bodyrock.tv, which has great quick (and intense) workouts and healthy recipes. I have been very busy lately and I enjoy doing their quick workouts because I can (attempt to do) them in a short amount of time and get on with the rest of my day. I have made time to make a derivation of one of the recipes on bodyrock.tv, and it turned out to be delicious and easy. Their potato cakes, which I decided to stud with cheese instead of just top with cheese, made a really good meal. I actually only made as many as I could eat at one time, then put the rest of the uncooked patties in the refrigerator. They became firm as they sat in the refrigerator and I was able to easily cook them as needed eat them over the course of several meals. I think mini versions of these would be perfect for a party and are great as a side dish or a main course. These remind me of the insides of a twice-baked potato but with a lot less hassle because you don't have to bother with stuffing the potato filling back into the potato skins. You just simply cook these up in a skillet and you're done.

Potato-Cheddar Croquettes
Printable Recipe

3 medium potatoes (each about 2-2 1/2" diameter)
1 egg, lightly beaten
2 scallions, sliced
2 tbsp old-fashioned oats
2 oz cheddar cheese, finely diced
salt and pepper, to taste
non-stick cooking spray

1. After washing each potato, poke holes into the flesh and place them into a microwave. Use the "baked potato" setting on the microwave to cook the potatoes until soft, which should take 7-10 minutes on high.
2. When the potatoes are cool enough to handle, peel off the skin and discard. Place the potato flesh into a bowl and mash with a fork. Add the egg, scallion, oats, cheese, and salt and pepper to the potatoes and mash all the ingredients together with the fork.
3. Using your hands, form the mixture into 6 patties (it helps to spray your hands with non-stick spray) and in a medium skillet pre-heated over medium heat and sprayed with non-stick cooking spray, cook the patties. Allow each patty to brown on both sides. Once the cheese melts, they are finished.

Servings per recipe: 6
Per serving:
Calories: 130
Fat: 4.1 g
Saturated fat: 2.3 g
Cholesterol: 41 mg
Sodium: 76 mg
Carbohydrates: 18.4 g
Fiber: 1.5 g
Sugar: 1.5 g
Protein: 5.4 g

Chicken, Carrot, and Kale Stir-fry with Sweet Chili-Garlic Sauce

2011-02-13T14:16:00.000-05:00

I don't know if it's the cold weather or ease of readiness, but lately I have been eating soup at least once a day (either lunch of dinner). Don't get me wrong, I love soup. However, on a recent shopping trip to get a microwave and new mop, of course I also ended up perusing the produce section and of course I left the store with not just the microwave and mop but also strawberries, a pineapple, some purple nail polish, and the most beautiful kale I've seen all year (all of which were necessary purchases, especially the nail polish). My love affair with kale is probably abnormal, but it's very nearly become my favorite vegetable (green beans, as average as they may be, have not been de-throned as my favorite, as yet). With this bouquet-like kale, I shook up my meals by making not only one of my favorite side dishes, kale cooked with garlic, soy sauce, and my favorite Thai sweet chili sauce, but I also expanded on the side dish to make a stir-fry. Though it wasn't soup, it was indeed just as warming (though it could have been the chilis that really warmed me up more so the temperature of the prepared dish!). This post is a two-for-one with the side and the main course. If you don't like spicy food (not that the sweet chili sauce is too spicy) you can substitute sweet and sour sauce or duck sauce. This recipe can easily be transformed to a different flavor profile by using oyster sauce or hoisin sauce instead of the chili sauce.

Sweet Chili and Garlic Kale
Printable Recipe

6-8 stems kale
2 cloves garlic, minced
2 tbsp low-sodium soy sauce
2 tbsp Thai sweet chili sauce
non-stick cooking spray

sesame seeds, for garnish

1. De-stem the kale and cut the leaves into coarse shreds. Submerge the leaves into a bowl of water and swish around to remove any trapped grit and dirt; set aside.
2. Heat a medium skillet over medium heat. Spray with cooking spray and add the garlic; saute about 30 seconds, or until fragrant.
3. Add the kale to the skillet including whatever water is clinging to it. Stir-fry 1-2 minutes or until it begins to deepen in color; add the soy sauce and chili sauce. Toss the kale in the sauces until the leaves are coated with the sauce, which should thicken slightly. Cook until your desired tenderness. Serve sprinkled with a little bit of sesame seeds.

Servings per recipe: 2
Per serving:
Calories: 106
Fat: 1 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 1043 mg
Carbohydrates: 22.4 g
Fiber: 2.7 g
Sugar: 7 g
Protein: 5.6 g

Chicken, Carrot, and Kale Stir-fry with Sweet Chili-Garlic Sauce
Printable Recipe

6-8 stems of kale
8 oz boneless, skinless chicken breast, thinly sliced
2 cloves garlic, minced
2 small carrots, thinly sliced
1 small onion, sliced
2 tbsp low-sodium soy sauce
2 tbsp Thai sweet chili sauce
non-stick cooking spray
sesame seeds, for garnish

1. De-stem the kale and cut the leaves into coarse shreds. Submerge the leaves into a bowl of water and swish around to remove any trapped grit and dirt; set aside.
2. Heat a large skillet or wok over medium-high heat. Spray with cooking spray and add the chicken breast; stir-fry until it is nearly cooked through, then add the garlic and carrots and onions and stir-fry a few minutes to soften the carrots and allow the garlic to become fragrant. You may need to sprinkle a couple of tablespoons of water in to keep in the ingredients from sticking and to create steam.
3. Add the kale along with whatever water is clinging to the leaves and saute it until the leaves deepen in color slightly; the chicken should be cooked by now.
4. Season with the soy sauce and chili sauce. Taste the kale to see if it's cooked to your liking. The sauce should thicken and cling to all the ingredients. Serve with rice, if desired.

Servings per recipe: 2
Per serving:
Calories: 281
Fat: 4.2 g
Saturated fat: 1 g
Cholesterol: 72 mg
Sodium: 1142 mg
Carbohydrates: 30.5 g
Fiber: 4.7 g
Sugar: 10.9 g
Protein: 32.8 g

Beef Vegetable Soup

2011-02-02T15:02:00.000-05:00

For a borderline adventure this past weekend, I tried a new local branch of grocery stores instead of the usual Wal-Mart. I definitely prefer local markets to Wal-Mart because they usually have interesting sales going on. The grocery store, United, seems local to the Texas area because I never heard of the place in Indiana or Georgia. The main reason I went was because they had a sale where if you bought at least 2 lbs of beef stew meat you got a 5-lb bag of potatoes, a 1-lb bag of carrots, and the stew seasoning for free. Pretty good deal if I do say so myself. I also had a whole bunch of coupons because my latest obsession has been coupon clipping to save a little cash. I had a coupon for V8 juice, so I figured I would use half my stew meat to make some vegetable soup with beef and freeze the other half for stew later. I prefer beef vegetable soup make with vegetable juice as opposed to plain tomato juice because vegetable juice has so much more flavor. Canned organic vegetables were also on sale, so I stocked up and used some in this soup. I'm really glad I made a whole bunch of soup because the weather took a major down-turn here. The high was 64 degrees F on Monday but dropped to a high of 17 degrees F on Tuesday. Talk about erratic! Though classes were delayed until 11 am yesterday, it still didn't stop me from being chilled to the bone after my long walk from the bus stop. I was so happy to have a big steaming bowl of this soup, which is so filling thanks to the hearty vegetables and meat. The good thing about this soup is that you can customize it to your taste, substituting your favorite vegetables for the ones I have here. This soup was made in the crockpot so it has that long-simmered taste. I didn't skimp on flavor development, though, because I browned the meat separately and de-glazed the pan with broth. I feel that if you just put meat into the crockpot you lose the opportunity to add browned flavor. Pre-browning the meat is a great way to avoid that.

The chopped vegetables

Beef Vegetable Soup
Printable Recipe

non-stick cooking spray
1 lb lean beef stew meat, cubed
1 large onion, diced
2 cloves garlic, minced
1 stalk celery, diced
1 carrot,diced
1 large russet potato, peeled and cubed
1 cup frozen or canned green beans
1 cup frozen or canned corn
1 15-oz can petite diced tomatoes
3 cups beef broth

Looks good even before cooking!

1 1/2 cups vegetable juice
2 tbsp tomato paste
1/2 tsp dried sage
1 tbsp dried parsley
1 bay leaf
salt and pepper, to taste

1. Season the meat with salt and pepper. Heat a skillet over medium-high heat, spray with cooking spray, then add the meat. Brown the meat on all sides. Once the meat is browned, remove it and pour about half a cup of the beef broth in, scraping the browned bits off the bottom of the pan. Add the meat and the de-glazing liquid to the crock of your slow cooker.
2. Place the crock into the slow cooker and add all the remaining ingredients; stir thoroughly. Cook the soup on high for about 6 hours or low for about 8 hours or until the meat and potatoes are very tender.

Servings per recipe: 6
Per serving:
Calories: 280
Fat: 6 g
Saturated fat: 2.1 g
Cholesterol: 67 mg
Sodium: 623 mg
Carbohydrates: 27.6 g
Fiber: 5 g
Sugar: 8 g
Protein: 29.5 g

Update and Another Wine Trial

2011-01-31T00:51:00.000-05:00

January is coming to a close and while my posting number for the month has been rather pitiful, my life behind-the-scenes has been busy but good. Joining a new, larger university in the middle of an academic year and acclimating to a knew town has taken away nearly all my free time. As far as cooking goes, I still have a backlog of recipes made while I was visiting my family that I need to post, but I have been so busy my meals have been relatively uninteresting. Lots of sandwiches, canned soup, and cereal. I don't mind these less-than-creative meals because I have been enjoying using my time instead to meet new people and explore the new town I am in.

I think the only gastronomic goal I've had for the month of January is giving some Texas wines a try. I shared a bottle of delicious chenin blanc from Llano Estacado wineries. I think I liked it more than the Twin Springs, but honestly its hard to compare the two because they were different styles of wine. The chenin blanc was sophisticated but easy to drink; I imagine it would be a pleasing wine for anyone who enjoys white wine. It had a clean, lightly crisp apple and pear flavor, and as the back label said would pair nicely with chicken or fish; I agree with their suggestion. I just had it by itself while playing board games...any wine that I can drink while relaxing is fine by me.

Savory Mushroom and Rice Soup

2011-01-20T22:36:00.001-05:00

A lot has changed since my last post. I have re-rooted myself and am officially in Texas. I've been working to get my new apartment comfortable and have started my first semester here in Texas. I have been utilizing my freezer to hold excess servings of food because I figured (and rightly so) that I would be crazy busy as a new doctorate student. I have taken time to explore my new town and beautiful campus, and of course sample some local fare...well, local wine at least (which should be considered thesis research because I will be studying winegrapes!). My first day back I went to the grocery store and picked up a bottle of Twin Springs wine, a sweet red table wine. I was not disappointed in this selection because it was the perfect wine to sip after a long day of flying, taxi-driving, and first attempt at organizing my messy apartment. It was easy to drink with fresh raspberry and grape jelly flavor and aroma. I would highly suggest this one.

Now, onto my first fix-and-freeze recipe. I bought a lot of dry goods before leaving to go home for the holidays, and this soup is for the most part based off of those ingredients. Mushrooms and rice may not seem substantial, but what makes this soup special and rich is the addition of both beef broth and tomato paste which add body and a more intense flavor. Plus, beef and mushrooms are a match made in heaven. I froze individual servings in plastic freezer bags. These should be good for up to 3 months in the freezer. Just thaw in the refrigerator and heat in a microwave-safe bowl or in a saucepan. I should also mention this is a great budget-friendly meal, too.

Savory Mushroom and Rice Soup
Printable Recipe

1/2 tbsp extra virgin olive oil
1 large onion, diced
1 celery stalk, diced
1 8-oz package fresh mushrooms, any variety, thinly sliced
1 carrot, diced
2 cloves garlic, minced
1 32-oz box low-sodium beef broth
2 tbsp low-sodium tomato paste
1/4 tsp dried sage
1 1/2 cups water
3/4 cup par-boiled brown rice
salt and pepper, to taste
suggested garnish: chopped parsley

1. Heat a large saucepan or 4-qt stockpot over medium-high heat. Add the oil and once it's war add the onion, celery, mushrooms, carrot, and garlic. Saute all the vegetables until tender.
2. Pour in the beef broth, tomato pates, sage, water, and season with some salt and pepper. Once the tomato paste has dissolved upon stirring, bring the heat to high.
3. When the liquid is boiling, add the rice and reduce heat to simmer; cover and simmer gently for 30 minutes or until the rice is tender. Serve immediately, garnished with parsley, if desired.

Servings per recipe: 4
Per serving:
Calories: 224
Fat: 4.3 g
Saturated fat: 0 g
Cholesterol: 0 mg
Sodium: 264 mg
Carbohydrates: 37 g
Fiber: 3.3g
Sugar: 5 g
Protein: 10 g

Apple-Dill Coleslaw

2011-01-05T13:10:00.000-05:00

I hope the New Year is going well for you so far. I have a few days left in Indiana, then I head back to Texas to begin my Ph.D. program. Therefore I'm feeling a mixture of anticipation, anxiety, and sadness (could not think of a synonym for sadness, so my attempt at alliteration was ruined...). I'm sad to leave my family but excited to explore the new town I moved to. I guess all those emotions could best be summed up by the word "bittersweet." I have enjoyed cooking for my family while I was home, now it will be back to just cooking for me and any other new wayfaring friend who chances upon my apartment. It's funny to me because not only do I look forward to just having the companionship of new friends, I really look forward to feeding people!

One of the newest ways of cooking I have chanced upon is freezer cooking, which is supposed to save time and money. Basically, you take one day and cook a lot of stuff and freeze it for a whole week or even a month. Now, I can't see myself taking a whole Saturday afternoon cooking a week's worth of meals because, while I love cooking, I simply do not have the patience for something like that. What I do want to start doing is making more than I can eat of a particular recipe and freezing a few or even individual portions. Some foods, such as stews and chili, are difficult to prepare for one person because you're left eating it for days and days. I can avoid that by freezing excess. Another great thing about having frozen portions of food is that I don't have the excuse of saying to myself "I don't have anything in this apartment to eat!" All I'll have to do is check out the freezer. This will probably reduce my urges to get take-out, which can be unhealthy and seems to cost more per portion compared to homemade food.

I've been writing some freezer-friendly recipes to try. The funny thing is, I find myself re-making old standbys into healthier recipes. I think when people are trying to eat in a healthful way, they miss those old favorites like macaroni and cheese and enchiladas, which happen to be foods that freeze well. With a little thought, these recipes can be easily adapted by adding leaner ingredients plus a lot of flavor agents. Please stay tuned for my series of "lightened up" freezer-friendly foods as well as tips on how to prepare foods for freezing.

Switching gears, here's a recipe I made yesterday to go with some simple turkey burgers. This meal looks like summer, 4th of July food, though it is January. The coleslaw idea came from a lunch I had at Stream Cliff Farm Winery last summer. We shared a side of their delicious dill coleslaw, which had apple in it as well. I have re-created that salad, and here's my lighter version.

Apple-Dill Coleslaw
Printable Recipe

6 tbsp light Miracle Whip
2 tbsp apple cider vinegar or balsamic vinegar
sugar or sugar substitute to taste
6 cups shredded cabbage
1 Granny Smith apple
3 tbsp minced fresh dill
salt and pepper, to taste

1. Blend the Miracle Whip, vinegar, sugar or sugar substitute, and a little salt and pepper to taste.
2. To julienne the apple, cut thin slices off the "cheeks" of the apple, then stack the slices up and make thin cuts perpendicular to the cutting surface to produce batons.

3. Toss the cabbage, apple, and dill in the dressing. Allow the coleslaw to sit in the refrigerator at least an hour before serving.

Servings per recipe: 6
Per serving:
Calories: 72
Fat: 3.2 g
Saturated fat: 0 g
Cholesterol: 4 mg
Sodium: 148 mg
Carbohydrates: 10.6 g
Fiber: 2.5 g
Sugar: 6.3 g
Protein: 1.4 g

Happy Birthday Chow Bella and Holiday Recipes

2011-01-04T15:03:00.000-05:00

Though the 3rd anniversary of Chow Bella was January 1st, I haven't had a chance to blog about it between New Year's celebration and my birthday. So, we'll count this as my 2nd anniversary post. And, appropriately enough, this is also the 200th post on Chow Bella, so two milestones are accomplished.

I have a lot of info to relay in terms of foods my family and I prepared for our festivities. On Christmas eve, my parents and I had a nice dinner at home with a roasted turkey breast, roasted sweet and white potatoes, and green beans with maple pecans. For our wine we had Castle Finn Rhubarb wine, which is a light blush wine that paired well with everything we served.

My dog, hanging out under the table in the kitchen as we cooked.

For the family Christmas party, my mom and I made a roasted vegetable dip and cowboy caviar (basically black eyed pea salsa). While both were good, I'm going to continue perfect the recipe before I post it here.

The biggest recipe success had to have been our contribution to a New Year's party. I found a simple and delicious puff pastry recipe from Pepperidge Farms. Because I followed the recipe exactly, I will just post the link here instead of repeating it. Below are the pictures of the final product. They tasted like glorified grilled cheese sandwiches with toasty, buttery bread and a soft, warm blue cheese center studded with sweet-tart sun-dried tomatoes and crunchy walnuts. The party we brought these treats to was a wine tasting, so our wine of choice was a 2009 Cupcake Chardonnay. I had heard great things about this particular wine and I have been wanting to try it. From the descriptions of it, I thought it would be crisp enough to cut through the creaminess of the gorgonzola, but still buttery enough to pair with the puff pastry. The Cupcake chardonnay received mixed reviews from the party goers. It personally was not my favorite wine, and to tell you the truth I seldom drink chardonnay because it doesn't typically pair well with the foods I prepare; sauvignon blanc seems to work best. The funny thing is, Don Luciano chardonnay from La Mancha, Spain is one of my favorites. It costs only about $4.00/bottle. It just goes to show you that good wine doesn't have to cost a lot, it just depends on your personal tastes.

Please stay tuned for more recipe posts because I am still working on a back-log of recipes and photos. I hope I catch up one of these days!

Pesto Chicken Noodle Soup

2010-12-28T15:33:00.000-05:00

It's the time of year for soups to warm us inside and out. It's also the time of year for cold season, and if you're anything like me, when I get sick my taste buds lose their power. I always want strong flavors and typically like any soup that has garlic added to it. Of course, the classic soup used as a cold remedy is chicken noodle, which can be sort of bland. Though I prepared this version of chicken noodles soup when everyone in the house was healthy (knock on wood), I knew it would be the perfect change from traditional chicken noodle soup. This version, spiked with zesty pesto and garlic, not only provides flavor but vegetables full of vitamins, good for an ailing patient or perhaps anyone who just stepped out of the cold. Instead of egg noodles, I used ditalini, which are little thimble pasta (and unfortunately none managed to be seen in any of my pictures, but trust me they're there).

Pesto Chicken Noodle Soup
Printable Recipe

1 tsp extra virgin olive oil
1 red bell pepper, diced
1/2 lb bone-less, skin-less chicken breast, cut into chunks
1 medium onion, diced
2 cloves garlic, minced
5 cups low-sodium chicken broth
1 14.5-oz can diced tomatoes
1 15-oz can cannellini beans, drained and rinsed
1/2 cup ditalini pasta (or other small pasta)
1 packed cup chopped fresh spinach leaves
3 tbsp basil pesto sauce
salt and pepper, to taste

1. In a large soup pot heated over medium heat, add the oil, then the bell pepper, chicken, onion, and garlic. Saute all the ingredients until the chicken is browned and the vegetables are tender; season with salt and pepper.
2. Pour in the broth along with the tomatoes and beans. Bring the heat to high until the soup comes to a boil. Reduce the heat to a simmer for 10 minutes, giving a chance for the chicken too cook completely through and the flavors to combine.
3. Bring the soup back to a boil and add the pasta, and cook as long as the package recommends. About 3 minutes before the pasta has completed its cooking time, add the pesto and gently stir until it dissolves, then add the spinach. Once the pasta is tender and the spinach has wilted, the soup is finished.

Servings per recipe: 4
Per serving:
Calories: 335
Fat: 9 g
Saturated fat: 1.8 g
Cholesterol: 52 mg
Sodium: 259 mg
Carbohydrates: 32.1 g
Fiber: 11.4 g
Sugar: 6.7 g
Protein: 31.2 g

Tarragon and Meyer Lemon Roasted Chicken, Potatoes, and Sweet Onions

2010-12-22T13:33:00.000-05:00

When I moved to Texas, my dad went along with me and helped me with all my unpacking. Through the chaos of boxes and trying to get my new apartment in order, I decided we needed at least one balanced meal. While we were on the road, our diet consisted of peanut butter sandwiches, juice boxes, bananas, and crackers and we were in dire need of vegetables and protein!

Because my dad loves my spice-roasted chicken and vegetables, I decided to do another take on it with ingredients I had on hand. I brought Meyer lemons from Georgia along with fingerling potatoes and sweet Peru onions. Meyer lemons are a hybridization of regular lemons and tangerines, so they're sweeter than average lemons and incredibly juicy. The roasted lemon pulp and juices combined with the chicken juices and the pulp of the cooked onions to make a sweet and savory pan sauce. The tarragon, which typically has an anise flavor, adds a verdant freshness. I loved the mixed fingerling potatoes because there were some purple ones in the mix, which added a nice contrast between the yellow lemons and red paprika on the chicken. The colors stood out particularly well against my dark green plate.

Tarragon and Meyer Lemon Roasted Chicken, Potatoes, and Sweet Onions
Printable Recipe

4 boneless, skinless chicken thighs, trimmed of excess fat
1/2 lb mixed-variety fingerling potatoes, split length-wise with halves and/or quarters
1 medium sweet onion
4 cloves garlic, crushed and unpeeled
1 Meyer lemon, cut into 8 wedges
1 tsp dried tarragon
1/2 tbsp extra virgin olive oil
salt and pepper, to taste
paprika, for sprinkling on the chicken

1. Preheat oven to 425 degrees F.
2. On a large baking sheet (lined with foil), toss all the ingredients together except paprika. Arrange the vegetables in close to a single layer around the chicken. Sprinkle the chicken with paprika.
3. Bake the chicken and vegetables for 35 minutes or until the chicken is cooked through. Toss the vegetables halfway through cooking.
4. Arrange the chicken and vegetables on each plate, drizzling the pan juices over top.

Servings per recipe: 4
Per serving:
Calories: 290
Fat: 10.2 g
Saturated fat: 2.6 g
Cholesterol: 101 mg
Sodium: 103 mg
Carbohydrates: 14 g
Fiber: 1.6 g
Sugar: 2.1 g
Protein: 34.5 g

Slow-Cooked Minestrone

2010-12-22T12:54:00.002-05:00

When my parents came down to Georgia for my graduation and move, I was glad to have some of minestrone soup on hand, which is hearty and affordable. This recipe is derived from a recipe by Ellie Krieger, featured in the 2010 Food Network magazine. I had prepared some dried kidney beans, and this recipe seemed like the perfect use for them. Minestrone is one of my favorite soups, and during the holiday season when we are eating higher quantities of rich food, it's nice to have something full of vegetables to balance our diets. The original recipe was not made in a crockpot, however it was the end of the semester and I did not have the time to tend to a simmering pot on the stove. Therefore I adapted this recipe to be cooked on its own while I was away doing everything I needed to do. The preparation of pasta outside the crockpot ensures it won't be overcooked, and is a method my mom uses on her own soups.

Slow-Cooked Minestrone
Printable Recipe

1 medium onion, diced
2 clove garlic, minced
1 large stalk celery, diced
1 medium carrot, sliced
1 1/2 cups fresh or frozen cut green beans
1 tsp dried oregano
1 tsp dried basil
1 14.5-oz can crushed tomatoes
4 cups low-sodium chicken or vegetable broth
1 15-oz can kidney beans, drained and rinsed (or 3/4 cup dried kidney beans, prepared according to package directions)
1/2 cup whole wheat macaroni
1/3 cup shaved Parmesan
salt and pepper, to taste

1. In a crockpot/slow-cooker, combine all ingredients except macaroni and Parmesan; season with salt and pepper. Cook 4-6 hours on high or 6-8 hours on low, or until all the flavors are well-blended and the vegetables are tender.
2. Cook the macaroni in salted, boiling water according to package directions; drain.
3. Stir the cooked macaroni into the soup, then serve, topped with the Parmesan.

Servings per recipe: 4
Per serving:
Calories: 290
Fat: 3.1 g
Saturated fat: 1.6 g
Cholesterol: 0.7 mg
Sodium: 416 mg
Carbohydrates: 48.8 g
Fiber: 12.3 g
Sugar: 9.2 g
Protein: 18.7 g

Pumpkin, Cranberry, and Walnut Muffins

2010-12-21T17:45:00.000-05:00

One of the weekend breakfasts my mom made most often while I was growing up was muffins, which are something I enjoy preparing for myself. They're a blank canvas; they can take on any flavors you can imagine, and you are only limited by your imagination. Muffin recipes can be revamped and remade in all sorts of fashion. For example, I made a vegan version of pumpkin cranberry muffins a few weeks ago, however my mom and I prepared another version just this weekend that were equally good. I gave this more classic version a sprinkle of raw sugar on top, which gets crunch as it bakes. The pumpkin pie spiced used is a convenient ingredient because it has all the spices you need mixed together, so you only have one spice to measure out. These made a hearty breakfast with the addition of turkey sausage.

Pumpkin, Cranberry, and Walnut Muffins
Printable Recipe

2 egg whites
3/4 cup skim milk
1/2 cup vegetable or canola oil
1/2 cup pure pumpkin puree
1/2 cup dried cranberries
1/4 cup chopped walnuts
2 cups unbleached all-purpose flour
1/3 cup sugar
2 tsp pumpkin pie spice
3 tsp baking powder
1 tsp salt
non-stick cooking spray
garnish: turbinado sugar (optional)

1. Heat oven to 400 degrees F.
2. Grease the cups of a 12-cup muffin tin with cooking spray; set aside.
3. In a medium bowl, blend the egg whites, milk, oil, and pumpkin. Fold in the cranberries and nuts along with the remaining ingredients except the garnish until just combined; the batter should be slightly lumpy.
4. Divide the batter amongst the muffin cups, filling each one about 3/4 of the way up. Sprinkle the top of each muffin with a small pinch of the turbinado sugar, if desired.
5. Bake the muffins until they are browned on top, about 20 minutes. Remove immediately from pan after baking.

Per muffin:
Calories: 209
Fat: 10.9 g
Saturated fat: 0.8 g
Cholesterol: 0 mg
Sodium: 212 mg
Carbohydrates: 24.6 g
Fiber: 1.3 g
Sugar: 7 g
Protein: 4 g

Holiday Meat and Cheese Platter

2010-12-21T13:54:00.000-05:00

As I told you in a previous post, I received an amazing gift box from Hickory Farm's through Foodbuzz's Tastemakers program. I just wanted to show how I served up some of the goodies for a holiday party carry-in. To make an attractive platter, I sliced up the cheeses and sausages and compactly arranged them in large groups. Arranging the ingredients this way makes the platter look bountiful, and pre-slicing the cheeses and meats makes it easy for everyone to select what they want, otherwise they might be struggling with a plate of food, and their napkins and eating utensils. For this platter, I used a square plate approximately 16"x16". I centered the cheeseball in the middle, then starting from the outside edge I shingled each of the ingredients in groups. On one side, I used the Italian beef sausage and on the other I used the classic beef sausage. On each remaining side when two of the cheeses. I served the cranberry mustard and spicy mustard on the side, along with water crackers.

Western Trails Chili

2010-12-21T13:26:00.000-05:00

I'm going to be working to post a big back-log of recipes prepared between November and December, which was a busy period of time for me. Many of the recipes I need to post were made while I was still living in Georgia. I've just graduated and am now spending time with my family in Indiana for the holidays.

This chili recipe was made along the theme of the next step in my career, which you know if you've been following Chow Bella on Facebook. If you haven't, then I have some exciting news. After graduation, I moved to Texas to begin a Ph.D. in plant and soil science. I've been anticipating this westward move for several months now, and I got to thinking about the type of trail foods that might have eaten long ago by people succumbing to their manifest destiny. I imagined dried beans, meat, and old coffee going into the pot to make a hearty stew. I modernized the concept and made a chili in the crockpot including some surprising ingredients, including coffee and cocoa powder. Though coffee and cocoa sound odd in a chili, they don't make the chili taste like mocha. Instead, they add subtle richness in flavor and in color. Also, browning the meat before adding it to the crock provides another layer of flavor, so it's worth it to take the time for this extra step.

This chili is great served with your favorite toppings, like cheese, scallions, avocado, cornbread, and/or tortilla chips. It keeps well for days, too, so it's nice to have a batch around in these cold winter months.

Western Trails Chili
Printable Recipe

1.5 lbs lean stew beef
1 14.5 oz can crushed tomatoes
14.5 oz water or beef broth (just use the empty tomato can to measure)
2 tbsp chili powder
1 tbsp cumin
1/2 tbsp sugar
1/2 cup diced bell pepper
1/2 cup diced onion
dried red chili, to taste (optional)
1/2 cup strong, freshly-brewed coffee
2 tsp cocoa powder
2 cloves garlic, minced
3 tbsp tomato paste
1 15-oz can kidney beans, drained, or 3/4 cup dried kidney beans, prepared according to package directions
1/4 tsp salt
non-stick cooking spray

1. Heat a large skillet over medium-high heat, spray with cooking spray, then add the beef. Season the beef with salt and pepper and brown on all sides.
2. Transfer the beef to the crock of a crockpot/slow-cooker, then stir in all the remaining ingredients. Cook the chili 4-6 hours on high or 6-8 hours on low, or until the flavors are well-blended.

Servings per recipe: 6
Per serving:
Calories: 347
Fat: 8.1 g
Saturated fat: 2.9 g
Cholesterol: 101 mg
Sodium: 334 mg
Carbohydrates: 26 g
Fiber: 7.5 g
Sugar: 7.3 g
Protein: 42.5 g

Quick Update

2010-12-19T22:11:00.000-05:00

It's been a busy December for me for several reasons. First, I finished my thesis (finally) and submitted it so that I could...

Graduate!

So now I have my master's in biology and exciting news about what's to come, but I'll write about that in future posts. Despite being busy, I have been cooking a lot, so I have a back-log of recipes to post. I hope you're having a nice holiday season. Please stay tuned for more updates coming soon!

Legacy Recipe: Pumpkin Pie

2010-11-24T21:36:00.000-05:00

I don't normally like to post recipes for foods that have been well established unless there is some factor about the particular recipe that makes it unique. This post is for a classic seasonal recipe, pumpkin pie. However, this recipe not only has unique methodology, but its also dear to my heart because it comes from my maternal grandmother, who was not only a fabulous cook but a classy, warm-hearted lady. I'm happy to be able to document her recipe here and hope it brings you as much joy to prepare and eat as it has me.

I decided to make my grandmother's (MaMa's) silky-sweet pumpkin pie recipe for an early Thanksgiving party with my biology grad student friends. I even made an all-butter crust from scratch as well. I found a great recipe at allrecipes.com with only 4 ingredients. I whipped up three crusts in my food processor the night before preparing the pies. There's something so rewarding about making your own pastry. Even though this crust recipe is indulgent, I highly suggest you not use those pre-packaged pie doughs because 1) they taste terrible, in my opinion, and putting delicious pie filling with a bad crust will lead to a mediocre pie and 2) they're full of preservatives.

The next day I made the filling, and here is the unique part: instead of just dumping the naked ingredients into the raw pie crust, you cook them on the stove until thickened as if you were preparing a custard. This is what makes the filling silky smooth instead of firm like so many other pumpkin pie recipes I've eaten. To tell you the truth, this is the only pumpkin pie recipe I like. Other than that, I think the recipe has a higher proportion of milk-to-pumpkin, so it has less of a vegetable flavor. The original recipe is so adorable because my grandma's proportions of ingredients were for things like "two or three eggs"...something I kept chuckling about. This was probably before eggs were graded into sizes, so I just used 4 standard large eggs because I doubled the recipe to make 3 pies. I also know from my MaMa's recipes that she loved cloves, and this recipe is no different. It may seem odd to measure out individual spices when the recipe calls for a sprinkling of pumpkin pie spice on top. The individual spices are in the perfect ratio; you don't know the ratio of spices in pumpkin pie spice, which is why it's not predominantly used.

I used dough scraps to make cinnamon sugar pinwheels, like my mom used to make. You can see the pastry recipe I used resulted in a light, flaky dough.


I free-form cut autumn decorations from pie dough scraps. This was supposed to be a maple leaf.

An acorn to decorate the top of one pie

Add caption

All 3 pies. The one in the back looks burnt, but it's not...I just got over zealous with the pumpkin pie spice garnish...

Please make this for your holidays this year; you won't be sorry. This can be made in stages and in advance because the pies last well in the refrigerator. P.S. if you use Cool Whip on this pie, that would be fine as long as you don't tell me about it ;) (honestly, if you're going as far to make your own pie, you might as well whip your own cream for a little dollop on each piece...you will look like a kitchen rockstar).

Legacy Recipe: Pumpkin Pie
Printable Recipe

4 large eggs
1 28-oz can pure pumpkin puree
3 1/2 cups evaporated milk
2 cups sugar
1 tsp salt
1/4 tsp cloves
1 tsp cinnamon
2 tsp vanilla
pumpkin pie spice

1. Whisk the eggs and add them to a large saucepan, then pour in all the remaining ingredients except vanilla and pumpkin pie spice.
2. Cook the filling over medium heat, stirring constantly, until the custard becomes so thick that it coats the back of a spoon and if you draw your finger down the back of the spoon, it makes a line. Fold in the vanilla.
3. Pour the filling into the prepared crusts. Sprinkle over some pumpkin pie spice. Bake in a preheated 350 degree oven for 1-1 1/4 hour, or until a knife inserted in the center of the pie comes out relatively clean.
This recipe makes enough filling for 3 8-9-inch pies. Halve this recipe for 1 pie.

For 1/24 of the pie filling recipe, without the crust (because nutritional value will vary depending on the crust recipe):
Calories: 138
Fat: 3.7 g
Saturated fat: 2 g
Cholesterol: 46 mg
Sodium: 149 mg
Carbohydrates: 23.1 g
Fiber: 1 g
Sugar: 21.5 g
Protein: 3.9 g

Balsamic and Garlic Roasted Brussels Sprouts, Sweet Potatoes, and Onions

2010-11-23T16:46:00.006-05:00

One of my favorite ways to prepare vegetables is to roast them because the vegetables caramelize, which adds another dimension of flavor. This preparation method is particularly useful for vegetables that are highly disliked, such as Brussels sprouts. The cruciferous flavor of the sprout melts away in the roasting process, and makes them sprouts taste almost like popcorn to me. I paired the sprouts with sweet potatoes, which always roast beautifully because they get crunchy on the outside and creamy on the inside. I added onions per my mom's request, because she likes how sweet they get and the red onions add a fantastic color contrast between the green sprouts and orange potatoes. I seasoned the vegetables with balsamic vinegar because I like a sour edge with any vegetable in the cabbage family and because balsamic vinegar gets sweet as it cooks, which was the perfect match for the sweet potatoes. Of course, balsamic tastes especially great on caramelized onions.

One of the special tricks I use to reduce the amount of oil needed when roasting vegetables is to toss the vegetables in a small amount of oil and then also spray the pan. I would need to toss the vegetables in more oil otherwise in order to prevent them from sticking. This method helps cut the amount of oil down by about half. I also always line the pan with aluminum foil for easy clean-up, which is especially great around the holidays because it seems like we are cooking more than during the rest of the year. This recipe would be great for Thanksgiving because you can combine two requisite side dishes into one: the sweet potatoes and the vegetables.

Before: beautiful colors

After: roasted caramelized deliciousness

Balsamic and Garlic Roasted Brussels Sprouts, Sweet Potatoes, and Onions
Printable Recipe

1 lb Brussels sprouts, ends trimmed, rough leaves removed, and cut in half from top to bottom
3 small or 2 medium sweet potatoes, cut into small chunks (about 3/4"x3/4")
1 medium red onion, cut into slivers and leaves separated
6 whole cloves garlic, peel left on
2 tbsp extra virgin olive oil
2 tsp balsamic vinegar
salt and pepper, to taste
non-stick cooking spray

1) Preheat oven to 425 degrees F.
2) Toss all the ingredients together in a large bowl and arrange in as close to a single layer as possible on a sprayed baking tray.
3) Roast for 35-40 minutes, or until the potatoes are soft and all the vegetables are very caramelized.

Servings per recipe: 4
Per serving:
Calories: 215
Fat: 7.3 g
Saturated fat: 1 g
Cholesterol: 0 mg
Sodium: 37 mg
Carbohydrates: 35.1 g
Fiber: 7.9 g
Sugar: 4.1 g
Protein: 5.6 g