Chicken Broth

Freshly made chicken broth in this version has no salt,
and is flavored with our favorite herbs and vegetables.

The amazing thing about buying a whole chicken is all the ways that you can use it.  This five-pound bird gave me eight cups of delicious broth and eight cups of shredded chicken which I promptly froze in airtight containers for later suppers.  Previously, I published a chicken noodle soup recipe which is an obvious way to use the broth and chicken.  Son #3 is a whiz at making crepes so that is one way to use up the chicken.  Enchiladas is another.  Martha Stewart has an amazing chicken enchilada recipe with spinach, onions, herbs, and sour cream that is to die for.  Chicken salad made a variety of ways such as curried, Waldorf style, or for a sandwich, offers another option.  Boil up some pasta and toss in cooked chicken and jack cheese for a quick meal for kids.  You get the idea.  Versatile and inexpensive, boiling an entire chicken is something every cook should know about.  In the following recipe, all ingredients are approximate.  Use your judgement.  For example, if you don't like carrots, don't add them in.

prep and cook time:  about 1-1/2 hours

10-12 cups water, to cover chicken in the pot
2 large celery stalks, rinsed and sliced
2 large carrots, peeled and sliced
2 shallots, chopped
2 large cloves garlic, chopped
1/2 onion, peeled and chopped
1 whole chicken
Big handful of rinsed and crudely chopped parsley
A couple twists of ground pepper
Salt to taste, optional

a mix of chopped vegetables is the beginning

Add all ingredients to a large stockpot. If you are salt sensitive, don't add the salt.  Bring to a boil and then reduce to a simmer for at least an hour or until the chicken is cooked through.  I don't usually cover this while it is cooking and add more water as needed to cover the chicken.  However, other friends put a lid on their pot and the cooking time seems to move along faster.  It is your choice.  The smells in the kitchen are very homey either way.

not exactly pretty, but underneath it all is tender, moist chicken meat

Once the chicken is cooked through, remove it from the broth and let cool.  When cool enough to handle, discard the bones and skin and package the chicken for future meals.

I purchased this mesh sieve from Target, but any similar one will do

Pour the broth through a fine sieve into a large bowl to remove remaining small chicken pieces and vegetable debris.  If you prefer a clear broth, pour it through cook's gauze to filter out the finer residues.

Freeze portions of the broth as you desire and use up fresh broth within five days. 

If anyone has ideas for using left-over chicken, let us know! 

- Kim Fielding

Red Rice Salad with Pistachios

Red rice, cauliflower, pistachios, currants and spices provide
an exotic blend for this entertaining-worthy dish.

The New Whole Grains Cookbook, by Robin Asbell, has been around since 2007.  However, it never ceases to amaze me how we don't tire of her recipes.  As more of us seek ways to bring whole grains into our lives and push white processed grains and non-nutritious foods out, this beautiful and informative book offers a plethora of ways to do just that.

Red rice salad may be served hot or cold.  We find that it is a little sweet, a little tangy, and delicious prepared in advance making this a bonus for the cook (and the leftovers are great).  Red rice is available at Trader Joes and other grocers.

serves:  6-8                    prep time:  5 minutes
                                     total cook time:  50 minutes

1 tablespoon canola oil
1 tablespoon chopped fresh ginger
1 tablespoon brown mustard seeds
1 teaspoon turmeric
1/2 teaspoon chili powder

2 cups water
1 cup red rice
1 medium carrot, sliced
2 tablespoons brown sugar
1/2 teaspoon sea salt
2 cups cauliflower florets
1/2 cup dried currants
2 tablespoons lemon juice
2 scallions, sliced
1/2 cup pistachios
 

In a 2-quart pot, heat the oil and add the ginger and mustard seeds.  When you can smell the ginger and the mustard seeds start to pop, add the turmeric and chili powder and cook a few seconds more.  Add the water, rice, carrot slices, brown sugar, and salt, and bring to a boil.  Reduce heat to low and cover.  Cook for 35 minutes.  When the timer goes off, quickly put the cauliflower florets and currants on top of the rice, replace the lid, and cook for another 10 minutes.  Remove from the hot burner and let stand, covered, for another 5 or so minutes.  Stir in the lemon juice and place in a serving bowl.  Top with the scallions and pistachios to serve.

Considering 8 servings per batch, this recipe offers 165 calories, about 3 g fiber, and almost 4 g protein.  Additionally, there is abundant manganese and a huge serving of other minerals and vitamins.  Manganese is important for brain and neural functions and helps to fight free radicals which can damage cell membranes and DNA.  Manganese is present in whole grains, nuts, and seeds so those who eat these foods should not be deficient.  However, as much as 37% of our population may be deficient in this mineral because they don't eat enough of these foods.

- Kim Fielding

Raw Asparagus Salad

Raw asparagus ribbons with arugula and
toasted hazelnuts.

I never thought of raw asparagus as being appealing.  This salad totally changed my mind and is my current favorite.  Looking for something new and different for Easter holiday side dishes, this salad fits the bill.  Easy and quick - my kind of cooking!

I found this recipe on the Whole Living website via My New Roots blog written by Sara Britton.  Martha Stewart has Meatless Monday recipes on her site.  Check both of these out - you won't be disappointed.

serves:  6                    prep time:  15 minutes

1 bunch asparagus, woody stems snapped off
2 cups arugula
1/4 cup hazelnuts, toasted and chopped

Dressing:
3 tablespoons olive oil
2 tablespoons lemon juice
2 teaspoons honey
1 shallot, minced
Salt and pepper to taste

Using a carrot peeler, peel the asparagus stalks into ribbons.  Cut the remaining tops lengthwise into halves.  Place in a bowl with the arugula and hazelnuts.

I left the skins on the hazelnuts and toasted them in
a skillet.  Crudely chop them for the salad.

Prepare the dressing.  Add enough to moisten the salad.  Enjoy. 

The original recipe suggested adding Pecorino Romano for serving if you wish to try that.  I make my salad dressings in a jar with a lid for easy mixing.  Just shake and go.

Calories for one serving are about 85.  In addition to vitamins, you will receive about 15% of your RDA for iron.  Eaten raw, asparagus has special properties to boost our immune system and help protect against cancer.

- Kim Fielding

Sprouted Bean Salad

Sprouted mung beans, green lentils, and adzuki beans get
a kick from pineapple, red pepper and basil.

If you are looking for fiber in a food that actually tastes good, you should try this simple recipe.  Scrounging through the refrigerator, I found fresh pineapple that I needed to finish up.  There you go - the inspiration for this dish.  The beans are available at Costco and other stores.

serves:  6                    prep and cook time:  15 minutes

1-1/2 cups tru Roots sprouted Bean Trio
1/4 cup diced pineapple
1/4 cup diced red pepper
2 tablespoons chopped fresh basil
Oil and rice wine vinaigrette

Sprouted and dehydrated makes these beans
more digestible and faster cooking.  Any similar
bean trio will suffice if you can't find this mix.

Boil the dried beans in 4-5 cups of water for 5 minutes.  Remove from heat and let sit for another 10 minutes then drain.  Put the beans in a bowl and add the pineapple, pepper, and basil.   Whisk together 2 tablespoons olive or canola oil, 1 tablespoon vinegar, sea salt, and cracked pepper.  Add to moisten the salad and serve.  You may adjust seasoning as needed.

Each serving offers about 180 calories, almost 10 g each fiber (!) and protein, and 20% of your RDA for iron.

- Kim Fielding

Hot and Sour Broth with Mushrooms

Aromatic broth, mushrooms, and green onions enhance
tofu, water chestnuts, and bamboo shoots.

I love hot and sour soup.  Whenever we eat Chinese food, I end up finishing everyone's soup off for them.  After taking a look at a variety of recipes over the years, I never quite found one that was easy or quick enough to prepare.  Until recently.  Fellow blogger Stephanie O'Dea has a slow cooker website that features her version of Hot and Sour Soup.  The men all liked it as do I.  Even with a couple of variations, this is a super simple recipe.

serves:  6                     prep time:  10 minute
cook time:  4-5 hours on high, 8-9 hours on low

I bought this crockpot at Costco decades ago.  Nowadays,
they are more sophisticated.  But this one still works great.

4 - 5 cups water
8 ounces firm tofu, cubed
8 ounces mushrooms, sliced
7-8 fresh shitakes, stems removed and thinly sliced
2 tablespoons low sodium Tamari (soy sauce)
2 tablespoons rice wine vinegar
1 teaspoon sesame oil
1 teaspoon Better than Boullion broth base
1 can sliced bamboo shoots, drained
1 can sliced water chestnuts. drained
1/4 teaspoon red pepper flakes
Green onion, sliced, for garnish

Place all ingredients in a crockpot except the green onions.  Put the lid on and cook on low for 8-9 hours or on high for 4-5 hours.  If you like soup that is more sour, add more rice wine vinegar.  If you like hot, then add more hot peppers.  This soup can accomodate other ingredients if you wish to experiment - egg, seaweed, Scriacha sauce or Sambal Oleek, and even shredded chicken.  Serve with sliced scallions on top.

Each cup of soup provides approximately 85 calories, 20% of your daily requirement for riboflavin, 18% of iron needs, about 40% for copper, and about 295 g sodium.

- Kim Fielding

Teach Food not Trig!

Here is my problem with American schools, and as a matter of fact with all schools that I know.  They force trigonometry on students but high school kids graduate without having the slightest idea about what is in the stuff they put into their mouths.  How many of these students will ever use trig in their life? Perhaps 20% or fewer, and that is in Silicon Valley, those kids who will design video games or something like that.  But all 100% will use food for their health or to cause disease. 

Most graduates have no idea what protein is, or carbs and whether certain fats are good or all are bad.  They think that "no cholesterol" is good, because that is what their parents are looking to buy in the supermarket.  They often have no idea that for soft drinks, the designation "no cholesterol" is meaningless, or because if there was any cholesterol in soda it would have been soup and not soda.

I was just watching some pictures on Facebook about a young woman's birthday party. Guess what, most participants looked like they have already developed metabolic syndrome, a condition that predisposes people to diabetes and heart disease.  Those kids look like they are in their twenties and by forty they will likely develop adult onset diabetes. 

Here is how medical terms have changed, thanks to "progress in our food industry".  Thirty years ago adult onset diabetes developed in people in their sixties, seventies and eighties.  Today that age is down to thirties and forties.  Food industry finds new ways of luring the naive consumer into sugary, sweet, poor quality (but never spoiling fats) that clog the liver with fat, cause insulin resistance, and bring out metabolic problems.  Now that might be too technical: it is the trig of eatiology. Hey, I just came up with a new word. Dibs on the patent!

Damn trig, let us teach our children basics of eatiology. 


- Dr. M       

Egg in a Green Nest

A slice of whole grain toast or a side of roasted potatoes
would compliment this meal nicely.  Earthy greens with an egg -
talk about power foods!

Dark leafy greens are a regular part of our diet.  My men all like them as does Zub the tortoise.  The three sons in college are all about quick, easy, and filling foods whenever they decide to spend time in the kitchen.  This meal was crafted on the fly with them in mind and what was available in the garden and in the fridge.

For each serving, start with a handful of greens - in this instance we used about a cup each of garden arugula and baby spinach.  Saute the greens with a small amount of olive oil (teaspoon or two) in a skillet until barely tender.

Once the greens soften, pile them in the middle of your pan and create a well to crack your egg into.  Cover the skillet with a lid so that the egg can cook through to your liking.  When done, scoop out with a spatula and plate.  Season to taste with salt and pepper.  Hubby likes hot sauce on his which is delicious.  You can also add a hint of garlic powder to the greens when cooking.

Calories for one egg with greens is about 160 and is a great start on your day's requirements for most vitamins.

- Kim Fielding

Starfruit or Carambola

Slightly sweet, slightly tart, and with a hint of flowers
make these beautiful fruits a delight.

The first time I ever saw a carambola fruit was in Hawaii.  Our hotel had a huge tropical fruit display in their breakfast buffet and this was a featured item.  The unique star shape provides a "wow" factor and makes this a fun addition to any party platter. 

I found starfruit last week at Safeway.  They weren't cheap at $3.99 per, but the fruits were large and one easily served my family.

Simply wash and thinly slice.  The skin is edible.

A 3-1/2 inch fruit has about 27 calories and 2-1/2 g of fiber.

- Kim Fielding

Smashed Potatoes

Smashed and seasoned red, white, and blue new
potatoes are a fun variation on an old favorite.

Smashed potatoes are super simple.  Depending on the size of the potatoes, figure out how many potatoes per person you will need.  Wash the potatoes, then boil them whole until tender. 

Place them on a baking sheet and start smashing.  I use a water glass.

Brush the smashed potatoes with a little olive oil and season with sea salt and pepper.  If you like, you may also add herbs, garlic, and/or onions.  Bake at 375 degrees for about 10 minutes or until slightly crisp.  Serve. 

Calories per serving is approximately 250 with 5 g fiber, 6 g protein, and a healthy dose of vitamins B6, C, and elemental copper.

- Kim Fielding

Black Bean Salad

Simple to prepare, this colorful side salad boasts a refreshing
lime and cumin vinaigrette.

With dreary gray weather outside, I was wishing for something lively on my dinner plate.  Black beans accomodate cilantro nicely with a cumin and lime vinaigrette in this Mexican style side dish.  We served this as a side dish to turkey burgers with green chiles and cheddar and a Caesar salad.

serves: 6                    prep time:  15 minutes

1 can black beans, drained and rinsed
1/4 cup red pepper, chopped
1/4 cup corn (frozen is fine)
1/4 cup cilantro leaves, chopped
2 tablespoons green onions or red onion, finely chopped

Vinaigrette:
1/4 cup canola oil
2 tablespoons lime juice
1 small clove garlic, minced (or a dash of garlic powder)
1/4 teaspoon ground cumin
Salt and pepper to taste

In a medium bowl, add the beans, pepper, corn, cilantro, and onion.  Mix together the dressing ingredients and taste to see if it needs more seasoning.  Add just enough to moisten the salad. 

This salad is ideal prepared in advance to give the flavors a chance to meld.  One can always add more peppers (try yellow and orange too), corn, and onion depending on your personal likes.  I packed this for hubby's lunch the other day and the dish came back empty.  Hmmm, left-overs must be good!

Calories per serving are about 140.  This dish is high in protein and high in good fats.  Also high in fiber at almost 5 g per serving.

-Kim Fielding