Pho Broth, Vegan-Style

The fragrance of this broth is both exotic and comforting. 

Pho, pronounced "fuhuh", has become my noodle soup of choice on any given day.  Usually made with beef broth and served with beef or chicken and sometimes seafood, it may be prepared vegan.  The best part about Asian soups like this are the toppings that accompany them.  Fresh bean sprouts, piles of Thai basil or cilantro, lemon or lime wedges, thinly sliced jalapeno, scallions, tamari (gluten-free soy sauce), Srichacha, and/or garlicky hot chili paste allow you to customize the heat and seasoning to your personal liking.  A large pot of broth will keep for several days in the fridge.  Just reheat before serving.

A favorite blog of mine is My New Roots, written by Sarah Britton.  This is one of her recipes which I modified to cook in a crockpot.  She has a beautiful writing style and inspiring stories and pictures.  Check her blog out.

serves:  4 or more
prep time:  15 minutes,  cook time:  3-4 hours

6 cups / 1.5 liters water

1 large red onion, coarsely chopped

1 large yellow onion, coarsely chopped

2-inch piece fresh ginger, peel on, sliced
5 whole cloves
3 cardamom pods
3 star anise
1 Tbsp. fennel seeds
1/2 Tbsp. tamari
1 cinnamon stick
1 tsp. coriander seeds
½ Tbsp. sea salt

½ tsp. black peppercorns

Place all ingredients in a large crockpot. Cook on high for 3-4 hours. 

Cook the broth first and keep it steaming hot to serve. Add base ingredients (see list below) to a soup bowl, ladle hot broth over and top with condiments of your choice.  The hot broth will wilt and warm the base ingredients.  

Lime quarters and basil from the garden.  I like to
tear the basil leaves into the soup.

Vegan Pho Noodle Bowl Suggested Ingredients:

Base ingredients
Noodles: soba or rice, pre-cooked or softened according to package directions
Greens: chopped kale, spinach, Swiss chard, Bok choy
Vegetables: broccoli florets, romanesco/cauliflower florets, sliced cabbage (raw or lightly steamed), shredded carrot or thin carrot coins, sliced mushrooms, small canned corn coblets, bamboo shoot slices
Protein: cubed tofu, sliced seitan, shredded chicken or thinly sliced beef

Garnishes
Fresh mung bean sprouts, lime and/or lemon quarters, toasted sesame seeds, Thai basil, sliced spring onion, sriracha, tamari, garlicky chile paste, vinegar

I like my hot sauce.  This is a combo of Sriracha and
chili garlic sauce.  Add to that fresh basil, several squeezes of
lime, and rice wine vinegar or red wine vinegar. 
Stir through and eat with chopsticks and a spoon.

This particular soup featured soaked and softened Maifun rice noodles, diced firm tofu, sliced mushrooms. coarsely chopped spinach, and toppings to include several squeezes of lime juice, torn basil leaves, Sriracha and chili garlic sauce, and lots of vinegar.

P.S.  Forgive me that I haven't mastered the art of photography through steam.  This soup was hot!

This is a low-calorie, low-bad-fat meal.  You won't necessarily feel full after a couple of hours but you will be loaded with great nutrients.

A large bowl of this soup offers approximate 375 calories with 1/4 cup firm tofu cubed, a generous cup of fresh spinach chopped, 2 ounces cooked rice noodles, and 2 large sliced white mushrooms.  Add to that squirts of fresh lime and vinegar, dashes of Sriracha and chili garlic sauce, and fresh basil, and the total comes to just over that.  The soup offers over 600 mg. potassium (around 15% of R.D.A.) 50% of selenium and 80% of manganese.  Manganese is an awesome mineral in that it helps metabolize key elements in our systems, helps maintain thyroid gland and nerve health, helps stablilize blood sugar, and assists with bone strength to name a few.  Adjust the seasonings as you desire.

- Kim Fielding

Thanksgiving Turkey Pizza (!)

This looks like it could be a dessert!

With four adult men in house for the holiday, finding uses for left-over turkey isn't usually our problem.  Turkey sandwiches with Swiss cheese on toasted sourdough is hubby's favorite.  And, reheating supper side-dishes the following night gives the cook a break.  This year, though, Son #1 was inspired to make something different.  He came up with this surprisingly delicious and super simple pizza.

serves:  2-3
prep and cook time:  25 minutes

1 package pre-made fresh pizza dough (Garlic and Herb is always good)
Marinara sauce
Mozzarella cheese, shredded
Left-over turkey, shredded
Left-over stuffing, about 1 cup packed
Left-over cranberry sauce
Sliced mushrooms

Preheat the oven to 425 degrees.

Spray a baking sheet with Pam and dust with flour.  Shake out the excess.

Press out the pizza dough into a rough rectangle or oval shape about 8x12 inches and place on the baking sheet.  Spread a thin layer of marina sauce over the dough.  Sprinkle about 1/2 cup mozzarella cheese over the sauce.  Layer on left-over turkey to cover the pizza.  Sprinkle the stuffing over the turkey.  (Not too much though).  Layer on some sliced mushrooms.  Drizzle cranberry sauce over all.  Finally, sprinkle another 1/2 cup or so of mozzarella to finish.

Bake for 18 minutes* or until cheese is melted and crust is crisp.  Remove from oven and slice into squares. 

The sweetness of the cranberry sauce counters the savory stuffing
and goes well with the mild cheese

* This pizza was baked in the mountains at 7000 feet.  Sometimes things take longer to cook up here so watch the timing if you are at a lower elevation.

- Kim Fielding

Lemony Green Beans with Walnuts

Toasted walnuts and a lemony zing make this dish shine.
 

Green beans are a fixture on our Thanksgiving table.  This simple edition may be prepared in advance and served cold, room temperature or even gently reheated so not to overcook the beans.  This recipe has been adapted from one that was published by Bon Appetit, November 2009.

serves:  4                                prep time:  15 minutes

8 ounces green beans (I used prepackaged and prewashed Haricot Vert)
1/4 cup chopped walnuts, toasted in a skillet
1 lemon, peel and juice
1 tablespoon minced shallot
1 tablespoon olive oil
1/2 teaspoon Dijon mustard

Bring a pot of salted water to a boil and cook the green beans for 5 minutes.  Drain in a colander and set aside.

Meanwhile, peel off about 1/3 of the lemon's rind and slice the peel into thin slivers.   Squeeze enough lemon for about 1 tablespoon juice into a small bowl.  Add shallot, olive oil, and Dijon mustard and blend to make the dressing.

In a larger bowl, combine the cooked green beans, toasted walnuts, and lemon peel slivers.  Add the dressing and stir well.  Season to taste with salt and pepper if desired.

Calories per serving comes in at about 100 calories and offers 1-1/2 grams fiber, and omega-3s from the walnuts.

- Kim Fielding

Exercise - Walking on the Beach

Mid-October at Stinson Beach just before colder weather set in.
Between fresh air, waves breaking, a delicious picnic, and
the absolute joy on our pet's faces, we felt uplifted for days after.

According to several fitness websites and calorie counters, beach walking burns about 30% more calories than walking on a flat surface at the same speed.  The softer the sand, the harder your muscles work and burn even more calories.

The walk from Stinson Beach up to Bolinas and back is just over 5 miles roundtrip.  We didn't even realize how far we had walked because when you have a buddy and are engaged in good conversation, you don't even notice the distance.  Our calf muscles received a gentle workout and our bare feet were massaged by the smooth sand.

Walking 5.25 miles in 1-1/2 hours typically burns about 250 calories on a regular flat surface.  On sand, the calories burned goes up to 325 calories burned in the same time.  Or more.   Enjoy!

- Kim Fielding

www.dailyspark.com
www.fitday.com

 

Grilled Vegetable Sandwich Two Ways

Use veggies in season for grilling.

I usually don't eat sandwiches.  However, if someone goes to the trouble of putting together all the ingredients that I like in a meal, then I will eat it and probably love it.  This is one of those moments.  Headed out for a picnic at the beach, I wanted something delicious so I made one myself.

Early in the day, I pan-roasted summer squash, eggplant, pepper, and red onion slices.  These veggies made two meals - picnic and dinner sandwiches.  The picnic sandwich is vegetarian.  It was nice to come home before supper to the veggies and meat already cooked because after a fresh-air day at the beach, I felt so relaxed.

serves:  8                    prep time:  30 minutes, including roasting

1 large or 2 small zucchini
2 crookneck squash
2 Japanese eggplant
1/2 red onion
1/2 red or orange pepper
olive oil
Salt and pepper
4 ciabatta rolls
Homemade vinaigrette
Avocado slices
Fresh basil leaves

Vegetarian version:
Goat cheese

Meat version:
Sliced beef or chicken
Swiss cheese slice

Preheat oven to 325 degrees.

Thinly slice zucchini, crookneck squash, eggplant, onion and pepper. Place them on a baking sheet and moisten with olive oil. Season with salt and pepper. Roast 10 minutes then turn sliced vegetables over and cook another 8-10 minutes until veggies are softened.



Generously brush the veggies with oil.

Meanwhile, slice the ciabatta rolls in half and moisten with vinaigrette.

To make a sandwich, start with Romaine lettuce then layer on 2 slices each zucchini and crookneck squash.  Add red peppers slices, onion, avocado slices, and several basil leaves.  If the sandwich is vegetarian, spread about 1 tablespoon or so goat cheese on top slice of bread.  If using meat, delete the goat cheese and top with Swiss cheese and meat slices.  Cut sandwich on the diagonal and enjoy.  To make this vegan, simply eliminate the meat and cheese.

Optional ingredients:  arugula instead of basil, fresh tomato slices, roast mushrooms and Gruyere cheese.  Experiment!  The sandwiches are filling and will hold you over for hours because they are nutritionally intact.  Bread/starch, veggies and protein.  It is amazing how this works!

Each half vegetarian sandwich provides about 415 calories and almost 5 g fiber.  Delete the goat cheese, add 2 ounces sliced roast beef, and 1 slice Swiss cheese and the sandwich contains about 100 calories more. 

- Kim Fielding

Crock Pot Spaghetti Sauce

Everything goes into the pot and then you walk away.  Come back
later and your delicious sauce is ready.

In order to cook large batches of sauce for the melodrama audience, I decided to use my crock pot and prepare a batch of sauce per day for a week.  The sauce freezes beautifully.

serves: 16          prep time: about 1/2 hour
cook time: 6 hours

2 pounds New York style Italian sausage
24-ounces mushrooms, sliced  (if you are a mushroom lover like me, I always add tons more)
olive oil, optional
2 cans diced tomatoes
1 large container Prego Heart Smart Italian spaghetti sauce (67 ounces)
1/3 large container of water
1 cup burgundy wine
Shredded Parmesan cheese
Cooked pasta

 

This is my mom's favorite.  And I can't argue with the ingredients.

 

Start by adding the sausage to the pan.
 Fold in the mushrooms a handful at a time. 
They cook down quickly into the sausage.

Saute Italian sausage with the mushrooms in a large pot.  If needed, a splash of oil added to the pan will prevent the sausage from sticking.  Break up the sausage with a spoon or kitchen shears into bite-size pieces.  When the mushrooms are softened and the sausage is no longer pink, add all (especially the juices!) to a 6 quart crock pot.

Mix in the rest of the ingredients - diced tomatoes and their juices, spaghetti sauce, water and wine.  Stir all together well.

Cook on low for about 6 hours.

Each serving provides about 280 calories, 4 grams fiber, 10 grams protein and about 18 grams fat.  Each ounce of dry cooked noodles adds another 100 calories.  We use brown rice noodles for those who need gluten free pasta.  Other choices might include quinoa or corn noodles. 

An optional topping is Parmesan cheese.  Enjoy!

- Kim Fielding

When God gives you lemons, make lemonade!

An abundance of fresh lemons in the garden should never go to waste!

makes about 64 cups or more 
prep time:  1/2 hour

16 or so lemons to produce 4 cups of fresh juice
4 cups sugar
4 cups water
Additional water and ice to serve

This recipe comes by way of someone's son, who got it by way of his mother, who thinks she got it via the internet from Simply Recipes, a wonderful blog by Elise Bauer. It is the inspiration for this version of lemonade.  The ingredients and their amounts are hers, but for convenience in serving a large audience, I decided to take liberties with the prep.  The joy of this is when the beverage runs low, simply add more lemonade mix, water, and ice. 

The amounts listed for ingredients are easily reduced for a smaller quantity.  1 cup simple syrup to 1 cup lemon juice, for example.  Add water and ice and enjoy.

Juice the lemons and set the juice aside.  Add sugar and water to a sauce pan and cook while stirring very gently over low heat until the sugar is dissolved and the solution is clear.  This is simple syrup.

The syrup should be clear.

Mix equal parts simple syrup to fresh lemon juice for your lemonade mixture.  For each amount of lemonade you prepare, I recommend about 1 cup lemonade mixture to 8 cups water.  Add ice.  You be the judge.  If you like lemonade stronger, add more of the mix.  Ice will dilute your lemonade so be mindful of that.

Super refreshing!

Each glass of lemonade provides about 50 calories.  I usually don't post this type of recipe because, for obvious reasons, it can't serve diabetics or others who are sugar restricted.  But, I just could not stand the idea of serving powdery chemical-laden pseudo-lemonade to the melodrama audience and players after making every other dish from scratch.  There you have it.  Occasionally we have to splurge.  Just not too often!

- Kim Fielding

Spaghetti Party for about 100

Antipasta platters were set out on the tables prior to guests arriving. 

 

 I am friends with a most amazing and silly group who put on a Melodrama every year and accompany it with a Spaghetti Feed.  Super fun.  However, the old guard has retired and it was asked if I would be willing to take over the food.  This is not an easy task since the prior cooks were fabulous and the menu tried and true.  The tricky thing is they all know that I don't do two starches in a meal so that meant garlic bread was out.  Boo Hoo!  We provided other goodies such as an antipasta platter that included cured Italian meats, artichoke hearts, fresh mozzarella, and Kalamata olives.  (Thank you Costco).

Mixed greens, cherry tomatoes, cucumbers, and mushrooms
dressed with a simple vinaigrette.
 

Next came the salad which was super simple.  Using my old standby vinaigrette, it balanced the spaghetti as well as the antipasta.  Some people used the antipasta to dress up their salad. By itself though, the salad was light and fresh.

Not everyone is a fan of pasta so this meal provided guests with options. 

We served family style.  Cooked pasta was dressed with sausage
and mushroom red sauce. 

Gluten-free pasta was available on the side and amazingly about 10 people asked for it.  (10% of the participants!).  In addition, I provided a vegetarian sauce on the side.  Again, more people than I expected desired that sauce.  I can't call it vegan because I put the heel of a Parmesan wedge into the sauce for depth.  Otherwise it would be....

By the time we served dessert, I was forgetful about taking pictures.  It consisted of the sweetest end-of-season canteloupe slices and small biscotti cookies. 

I was really pleased with my lemonade.  By making a simple syrup ahead of time and adding in fresh squeezed lemon juice, all one needs to do is add ice and water to a serving container and voila!  Oh, and being a melodrama, we also had popcorn. 

Recipes to follow!

- Kim Fielding

We walked the dog today...

The loop at home.  Remember to bring the "bags"!

I am so annoyed but thankfully laughing at the same time.  Just around wake-up time, or just before then when I am in a deep sleep, there is a cold moist black nose that very gently lets me know he is there.  I don't want to wake up yet and so want to go back to dream land, but I have Scout.  This big furry thing blinks his eyes at me and I realize I have to yank my stiff body out of bed and get moving.   Everyday it takes me a while to get my joints started.  He understands and waits.  He seems to intuitively know when I need to move.

That is why I am so big on exercise.  We can all do it.  Pain eases through gentle movement.  Yoga helps so many as does Pilates with a good instructor who understands your needs.  With a dog, there is the obligation to walk.  At our cabin, we have a designated "poop loop".  It is a half mile and our dog does his "business".  But the best part is this:  even though I may not always wish to be the walker, I am so glad that I did the "loop".  Poop bags aside, just to get moving is the bonus.

Walk around the block, 15 minutes, 1/2 mile:  about 50 calories burned

1/2 hour Pilates, general workout or 1/2 hour stretching hatha yoga:  about 70 calories burned

- Kim Fielding

Green Salad with Strawberries

Fresh strawberries, arugula, scallions, and slivered almonds. 

Serves:  4
Prep time:  10 minutes

4 cups arugula lettuce
3 scallions, sliced
1 cup strawberries, washed and sliced into quarters
1/4 cup sliced almonds
1/4 cup vinaigrette dressing

Toss all together and serve as a side dish for any meal.

Calories per serving:  less than 100.

P.S.  Basic vinaigrette:  2 parts oil, 1 part vinegar, salt and pepper to taste.  Put all in a jar and shake to emulsify.  Add herbs or seasoning to taste.  That's it!

- Kim Fielding

Grilled Vegetable Salad Dinner

Potatoes, peppers, eggplant, chards, red onion, green beans, and fennel sliced and ready for the grill.
 

End of summer produce is the best.  Hot days ripen tomatoes, eggplants and peppers mature, and other produce available in farmer's markets and stores is glorious.  For our cooking class I featured grilled vegetables in a pasta salad and a Nicoise salad.  Left-overs inspired this simple salad that was filling enough to sate my boy's bellies.

The vegetables were tossed only with olive oil before grilling.  The eggplant cooks quickly while the onions, fennel, chard stems, green beans, and peppers take a little longer.  Be watchful so that the veggies are neither under nor overcooked.

Composing the salad consisted of a handful of spring mix surrounded by halved cherry tomatoes.  Arugula is good also as are a variety of chopped herbs.  Next, layer on grilled veggies.  (I used them all).  Top with your choice of protein.   In this case we used thinly sliced grilled beef.  Other protein options include pressed and grilled tofu or seitan, chicken, or whatever your heart desires.

The finished product.  A salad composed of grilled and non-grilled vegetables topped with a lean protein. 

The final touch is the dressing.  As always, a freshly made vinaigrette is the first choice.  Two parts oil, one part vinegar, salt and pepper, and depending on how you feel, herbs or dry mustard.  In this case I ventured into something a little different.  I added ricotta salata which is a hard version of ricotta cheese and is crumbly.  Add a couple tablespoons of crumbled cheese to the vinaigrette and then drizzle over the composed meal.  For a vegan option, leave the cheese and meat out.  This was delicious.

One of the great things about eating healthy, besides not feeling guilty or glutteny afterwards, is that you can walk away with a sense of well-being.  A stroll after dinner with your family or spouse, your dog, or your music should end the evening and prepare you for restful sleep.

Calories for the salad with the ricotta salata dressing but not including the meat is about 550 and offers almost 15 grams of fiber and 12 grams of protein.  The measurement for this calculation included 1 cup greens, 3 cherry tomatoes halved, 2 red small red potatoes halved, a handful of green beans, 4 slices eggplant, about 1/2 head of fennel, several slices of red onion, and a couple tablespoons of vinaigrette.  All vegetables except the lettuces and tomatoes were grilled.

- Kim Fielding

Thai Green Curry with Salmon

This one-pot stew took all of 15 minutes to prepare.  Serve over
your choice of rice or rice noodles, or by itself.

While on vacation, I love to browse through cooking magazines which I never seem to have time to do when at home.  One of my favorites is The Best of Fine Cooking, Cooking Fresh which is a seasonal publication.  In this spring's edition, there is a recipe for Thai Green Curry Shrimp.  With just seven ingredients, this sounded like the perfect recipe.  My cabin's pantry however didn't offer all the exact items listed.  No worries.  Substitutions were made and the result was a flavorful and colorful stew.  Although I didn't add it here, cubed butternut squash, sliced onions, and other vegetables may be added to the mix after the sugar.  Just make sure they are almost tender before adding the salmon, basil, and peas.

serves:  4             prep and cook time:  15 minutes

1 can lite coconut milk

Several tablespoons Thai green curry paste

2 tablespoons Tamari lite-sodium sauce

1 teaspoon brown sugar

1 pound salmon, skinned and cut into cubes

1 cup lightly packed fresh basil leaves, torn into smaller pieces

1 cup frozen peas, thawed

Bottled curry paste comes in several varieties:  green, red,
yellow, and others.

In a large pan, heat the coconut milk until simmering.  Add the curry paste and stir until mixture is blended and smooth.  Cook for about 3 minutes.  Add the Tamari and sugar and simmer another 5 minutes, stirring occasionally.

Add in the salmon and raise the heat to medium-high.  Cook and stir until the salmon is almost done, another few minutes.  Stir in the basil and peas and cook, stirring, until the salmon is done and the peas are heated through. 

Calories for the stew alone is approximately 270.  Add one cup of cooked rice noodles and this is another 190.  Or, 1/2 cup cooked brown rice adds 108 calories.  Offer a tangerine for dessert.  The entire meal with green curry salmon, brown rice, and tangerine offers 415 calories and over 5 grams of fiber.

Note:  Fat in foods adds flavor.  So does salt.  These are facts.  In real life, we as cooks are both aware and cautious of how much to season the foods we offer you.  Some of the recipes we offer may seem bland because they are lightly seasoned with salt.   The benefit of cooking this way is that our taste buds adapt to the flavors of real foods.  If you buy fresh foods several times a week, everything will taste good!

- Kim Fielding

Grilled Trout with Lemon and Parsley

Fresh trout, seasoned and ready for the grill.

Costco offers the most enticing and fresh fish that I often purchase seafood I wouldn't normally cook.  Trout is a typical example.  Although we have consumed the fish lakeside during many a camping trip, I find that most store-bought trout doesn't quite measure up to the quality of that which has been caught and cooked right away.  However, the trout at Costco has been particularly good.  It goes without saying that you must read the packaging labels to find out which fish is the newest on the shelves and purchase those.

Butterflying and deboning trout is a big part of the success of this and other trout dishes.  Tiny bones can make any diner weary with constantly picking them out.  Via the internet, I followed several YouTube videos on how to butterfly and debone trout simply and quickly.  You just need a sharp knife. 

serves:  4                    Prep time:  15 minutes
                                 Cook time:  10 minutes

2 whole trout, about 1 pound each  (Costco sometimes only has bigger fish), OR about 2 to 2-1/2 pounds total trout weight
1 lemon, zested and juiced
1/4 cup parsley, chopped
Salt and pepper to taste

Butterfly and debone each fish following instructions on the internet.  There are several videos - just find one that appeals to you.  Cut the head off the trout, run your knife down the outside of the rib cage on each side of the fish, and complete the removal of the bones.  There should be two fillets per fish.  In the picture above, mine are still attached at the spine seam.

Open up the fish and place it skin side down on foil that has been sprayed with Pam or brushed with oil.  Top the fish with lemon zest and squeeze the lemon over.  Season lightly with salt and pepper and top with the chopped parsley. 

Preheat a barbecue to medium high heat.  Place the fish on foil onto the grill and cook until it just flakes. 

My family loved this meal.  There wasn't a morsel left behind.  To complement the trout, we served white beans, steamed Brussels sprouts, and a fruit salad. 

By itself, the trout recipe offers around 225 calories, an extremely generous dose of vitamin B12, along with half of your daily requirement for manganese, phosphorous, niacin, pantothenic acid, thiamin, and riboflavin.  In addition, over a quarter of your iron, selenium, and copper needs are met.  This is a great, lean protein!

The entire meal included about 5-6 ounces cooked trout, 1/3 cup white beans (I used Eden brand canned navy beans), 1/2 cup fruit (mixed melons and strawberries), and several large steamed Brussels sprouts.  Calories for this dinner comes out around 455, has 9 grams fiber, and meets your vitamin C requirement as well as offers about 1/3 of your potassium needs.

- Kim Fielding

A Challenge!

Friends, for some time now I have posted mostly healthy, easy to prepare, low-salt, low-fat, and high fiber suggestions on how to enhance your meals and food lifestyle.  At the same time, we are starting to introduce exercise info with fun pictures. 

I would like to propose that those of you who follow this blog, or are otherwise interested, submit your favorite meal following these guidelines:  a minimum of 8 g of fiber for the entire meal, a maximum of 600 calories (preferably less), a serving of protein, a serving of whole grains or legumes, a salad, and another side dish vegetable.  Desserts may be included.  If you desire a glass of wine, be sure to include that in the calorie count.  Please take pictures of the food and preparation process.

If you have an exercise idea with pictures, that is awesome too and will be considered a contribution.

In the next month, I will begin posting the entries and give full credit to the generous donors (pseudonyms allowed).  The goal here is to share as many healthful living ideas amongst ourselves.

At the end of the month, there will be a small (very small) prize given to the most thoughtful entry.  And if this continues, the prizes will continue as well.

Per our motto for The Alpha Plan, "Eat Tasty, Live Healthy!"

P.S.  I have just taken a photo of our meal tonight to meet the criteria and will post tomorrow.  It involves trout.

- Kim Fielding

Quick Carrots with Parsley

A colorful addition to any meal.

Carrots, with their year-round availability, are a versatile vegetable in any chef's repertoire.  Added as a base to soups and stews, served raw, or as a salad or side dish, they compliment every season's cuisine.  On this particularly warm day, I briefly simmered the carrot coins until crisp tender in the morning then refrigerated them.  Later that day, I added a simple vinaigrette and topped with fresh chopped parsley.  Cilantro would do nicely as well.  That is it!

serves:  5               prep and cook time:  15 minutes

5 large carrots, cut into coins across the diagonal
3 tablespoons canola oil
1 tablespoon vinegar
Salt and pepper
Fresh parsley, chopped

Cook the carrots until just tender, about 2-3 minutes.  Refrigerate until ready to serve.

Whisk together oil, vinegar, and salt and pepper to make a light vinaigrette.  Just before serving, toss the carrots with the dressing and top with parsley.

Calories per serving is approximately 100 calories with 2 g fiber and almost 100% RDA of vitamin A.

The carrots complimented a menu consisting of grilled chicken, quinoa salad, and a tossed green salad.

Note:  a teaspoon of Dijon mustard may be added to the dressing to give it a thicker texture and a little bit of zip!

- Kim Fielding

Green Garlic

Fresh picked new garlic, or green garlic.

Green garlic is garlic that has been harvested before the cloves have formed, usually around June and early July.  It looks like a small leek with a bulb on the bottom but don't be fooled by it's appearance.  Green garlic is mild and juicy and can be used in a variety of ways. 

Remove the papery outside and cut off the stalk and root end.  Inside is a creamy white and fragrant piece of heaven.

One way to use these morsels is to briefly saute them in olive oil until slightly tender and spoon the oil and garlic over fresh-cooked pasta.  Top with a little parmesan and you have a delicious quick side dish.

Another way to use it is to toss it into roast meats and vegetables.  Here we used a bunch of green garlic to accompany multi-colored potatoes and a pork tenderloin. 

Drizzle the meat and veggies with olive oil and season according to your preference.  Cook at 350 degrees until the meat is cooked and the vegetables are tender.

This one-dish meat roast with potatoes needs only a big tossed green salad to accompany the dinner.  Make a salad that includes yellow peppers, cherry tomatoes halved, avocado, and a light vinaigrette.

- Kim Fielding

Quinoa Salad with Dried Apricots, Toasted Almonds and Avocado

This salad was a hit with everyone in the family.

Reading through Cook Fresh by Fine Cooking magazine (Spring 2012), I came across this quinoa salad which, for last minute prep, contained ingredients that I had on hand.  The original recipe featured a cumin-lemon vinaigrette, but the kids didn't like it so much.  Instead, we are using a relatively simple lemony vinaigrette.  Of course, you can always adjust recipes to fit your particular taste.

Serves:  5            Cook and prep time:  20 minutes

1 cup red or white quinoa, rinsed
Salt
2 scallions, sliced
1 firm-ripe avocado, cut into 1/2-inch cubes
1/4 cup dried apricots, thinly sliced
1/4 cup almond slivers, toasted
3 Tbsp. extra virgin olive oil
1 lemon
Salt and pepper to taste
A hint of fresh minced garlic, optional

Any variety of quinoa will do.

Bring 2 cups of water to a boil and add a pinch of salt.  Cook the quinoa until tender, about 10-15 minutes.  Drain any extra water from the quinoa and turn it out on a baking sheet to cool.

Prepare the scallions, avocado, apricots, and almond slivers and set aside.

Zest the peel from the lemon and squeeze 1 tablespoon juice.  Add to a bowl.  Whisk in the oil, and salt and pepper to taste.  Garlic may be added at the point, and it is good with or without.  Just not too much.

In a large bowl, stir together the cooled quinoa, scallions, avocado, apricots, almond slivers, and dressing.  Mix together thoroughly.  Adjust seasoning if needed.

This salad offers just less than 200 calories per serving as well as almost 4 grams fiber.

- Kim Fielding

Venison Stew

Cubed venison is coated with seasoned flour and sauteed
in olive oil before the rest of the ingredients are added.

Venison used to strike me as an awful meat.  How could someone eat Bambi?

All that changed when we travelled to New Zealand.  Deer is raised domestically, much like sheep, goats, and cows, and appears often in their restaurant's repertoires.  Domestic venison is less gamey than wild caught, and the taste is pleasant and mild compared to some other big game.  There is another reason to consider including this in your menu box.

Venison is very lean.  8 ounces of venison has about 9 grams of fat.  The next lowest compared protein I used is salmon which has about 13 g of fat for the same 8 ounces.  Chicken has has even more.  Other red meats go up in the fat grams content from there.  Because it isn't fatty, the meat may be tough if not cooked slowly as in stew meat.  This recipe was devised by looking at several different ones on the internet.   Give it a try!

Serves:  4                   
Prep time:  about 15 minutes
Cook time:  1 hour, plus or minus 15 minutes

1 pound venison, cubed
1/4 cup flour seasoned with a sprinkle of paprika, garlic powder, cayenne pepper, thyme, and oregano
2 tablespoons olive oil
1 small onion, chopped
1/2  cup celery, chopped
1/2 cup carrot, chopped
1 clove garlic, minced
1 cup fresh grape or cherry tomatoes, quartered (or half a can of diced tomatoes will work in a pinch)
1 tablespoon fresh basil, chopped
pinch of dried thyme, if you have it
1 bay leaf
1 cup red wine
2 cups broth
Salt and pepper
Crusty Italian bread

Lining up the ingredients

Toss the venison cubes with the seasoned flour. 



Browning the seasoned and floured meat.

Heat the olive oil over medium heat in a thick skillet with a lid or stew pot.  Sear the venison for a few minutes.  Add the onion, celery, and carrots and saute for about 3 minutes.  Add in the garlic, tomatoes, basil, thyme and bay leaf to the pan.   Season with salt and pepper.  Add the red wine and stir up the bits in the bottom of the pan.

Add the stock and bring to a boil.  Simmer for 45 minutes or until the venison is tender.  Add more stock while cooking if necessary.

Serve the stew in soup bowls with the crusty bread and a side green salad.

Calories per serving comes in about 365.  More than 100% RDA is represented by vitamin B12 and zinc.  Healthy doses of copper, iron, phosphorous, pantothenic acid, riboflavin, selenium, niacin, and vitamin B6 are also included in this stew.  A thick slice of crusty bread adds another 150 calories.  You will want to soak up all the juices with the bread.

The stew is flavorful and filling.  Ask your butcher if he can order some for you.

- Kim Fielding

Refreshing Cold Rice Salad for Summer

Left-over rice creates a delightful cold grain salad when paired
with vegetables and herbs. .

We eat brown rice all the time.  I always cook way too much and then try to pawn it off as left-overs for lunch the next day or two.  But this is the thing... it is like pasta in its ability to morph into salads or other side dishes for future meals.  I am learning with son #3 that we can make Giada's rice balls with cheese filling, fold it into stews and sautees, and just serve it with veggies dumped on top.  Gluten-free friends love rice and I appreciate the opportunity to discover the diversity that this grain has to offer when my pals come over.  This one is a winner.  Another bonus for the chef, this is wonderful if made early in the day so all the flavors have a chance to meld. 

Serves:  8      
Prep and cook time:  10 minutes if using left-over rice or one hour using fresh cooked rice

2 cups brown rice, cooked and cooled
1/2 cup cherry or grape tomatoes, quartered
1/4 cup red onion, minced
1/4 cup yellow pepper, chopped
1/4 cup fresh basil, coarsely chopped
1/4 cup fresh Italian parsley, coarsely chopped

Dressing:
1/3 - 1/2 cup olive oil
3 tablespoons champagne vinegar or other sweet vinegar
dash of salt
several grinds of black pepper

Make sure your bowl is big enough to toss all the fresh herbs
and vegetables together.

Place cold rice in a bowl and add the tomatoes, red onion, yellow pepper, basil, and parsley.  Combine the dressing ingredients in a jar with a lid and shake to emulsify.  Add just enough dressing to moisten the salad and toss well before serving.

Nutrition count:  For a non-meat option, this side dish packs a punch.  Each serving comes in at almost 2 grams each of protein and fiber and with 140 calories.  It is also loaded with mostly monounsaturated fats.  For the micronutrient breakdown, this meets a quarter of your manganese needs for the day. 

Manganese is a trace mineral.  What this means is that it is necessary to our health, and our body uses it in small but vital amounts.  Taking manganese in through healthy eating is the best way to ingest it.  Deficiencies are rare because this element is readily available in nuts, whole grains, leafy vegetables, and tea.  It functions as a cofactor for enzymes involved in bone formation and various metabolic processes.

- Kim Fielding

Tomatillo Sauce

From left to right, a tomatillo with it's papery husk, a tomatillo
with the husk still attached at the top, and a peeled tomatillo.

Tomatillos are not tomatoes but are part of the same family.  Tiny seeds inside look like the tomato and it is easy to see why the mistake is often made.  They come wrapped in an inedible paper-thin husk which is removed before cooking and eating.  The tomatillo inside is slightly sticky and needs to be rinsed off before proceeding.

Tomatillos made into green sauce is divine.  I am such a nut for this sauce that I make it and freeze it so I can have it year round.  Tomatillo sauce is great in tacos and enchiladas and is prominent in Mexican cooking.  Mix it into pulled pork or shredded chicken as a great base for tacos or burritos.   Another idea is to spoon tomatillo sauce over poached eggs on corn tortillas, a green version of huevos rancheros.  Enjoy!

This recipe was inspired by Tyler Florence on foodnetwork.com. 

Makes 2 cups                    Prep and cooking time:  about 30 minutes

1 pound whole fresh tomatillos, husk removed
2 cloves garlic, peeled and halved
1/2 yellow onion, chopped
1/4 - 1/2 fresh jalapeno, chopped
1/2 cup chopped cilantro
salt and pepper to taste

Rinse the tomatillos and add to a pot along with the garlic, onion, and jalapeno.  Add water to cover the vegetables and bring to a boil.  Cook until the tomatillos are tender, about 7-10 minutes.  Remove from heat.

Tomatillos, onion, garlic, and jalapeno go into the pot with
enough water to cover.

Using a slotted spoon, remove the cooked vegetables from the pot and place in a blender.  Add the cilantro and blend until smooth.  Season to taste with salt and pepper.

If you like more heat, add more jalapeno.  If you like a bit of tartness, squeeze lime juice into the mix.

Add done!

An entire batch of tomatillo sauce offers almost 10 g fiber, about 5 g protein, and about 170 calories.  I usually limit or omit the salt.  Just go easy on it.

- Kim Fielding