My Dogs Love Their Veggies, too!

Meet my babies...H & J!  H is my veggie lover and J will nibble them when he wants to--if H has it, he wants it too.  However, when I say the word "carrot" H comes running into the kitchen and waits by the refrigerator--no kidding.  She loves her carrots!!  I have to actually buy the big bags from Costco just to have "treats" for them on hand at all times.  

Carrots are actually great for dogs and serve as healthy snack alternative to the high-calorie treats at the supermarket, plus they are much cheaper!  A giant bag of carrots costs pennies compared to Greenies!  My pooches also enjoy green beans, broccoli stalks, and asparagus spears.  Odd as it may seem they truly do love them!  You may have veg-fan of a dog, too! 


Just something fun to share!  Eat your veggies!!!  ;o)

Quick Additions to the Garden & Taco Salad

Whoops, I almost forgot zucchini & cucumber to my list!  And, I also picked up a pot of chives and marigolds, because they tend to ward off bugs for their neighbors. Now, I will be checking daily for signs of life!

We put in drip irrigation straight from our hose spout.  I have 12 sprayers and 3 areas with soakers.  This was the first time I saw soaker attachments to the drip lines. I am wishing I would have marked my seed lines, but oh well!  They'll come!  Once they do I think I'll plant more lettuce.  We have been going through it rapidly.  If it is a shady spot lettuce can last awhile in San Diego summers, but is best in fall and early spring.

On our dinner plate tonight...Venison Taco Salad & Margaritas!
Taco Salad

1 lb ground venison, browned
1 chipotle, minced
2 cloves garlic, minced
1 onion, finely chopped
1 tsp cumin
1/4 tsp salt
1 can pinto beans, drained (we like the Ranch-style)

• Brown above ingredients together in a skillet, drain off excess fat

Salad
4 cups lettuce, torn
3 roma tomatoes, chopped
1/2 cup cilantro (I love it, but you can change this to suit your tastes)
1/4 cup cheddar cheese, shredded

• Mix together. 

Vinaigrette 
1/2 lime, juiced

• Yes, that's it!  Squeeze lime over salad and season with salt.  Make a well in the center and add in meat mixture.  

I opted away from chips (mainly because a bag will just go bad here and I have tortillas on hand from San Antonio, so I just whipped up quesadillas to serve on the side).

Enjoy!

Beet Kick Continues!

The hubby and I spent a romantic Easter weekend at SE San Diego Hotel--very shi shi, almost too much for him.  :)  We did a have a nice "connection" weekend.  The restaurant at the hotel is Suite & Tender and it is very nice.  Although, don't go there expecting portions beyond petite!  I enjoyed it because it meant that we could try many things! Between the four of us (we shared dinner with our very dear friends, Kathie & Paul) we had:

• Butternut Squash Soup--really tasty
• Beet Salad (I'm on a kick)--yummy, but I can make it the same at home and for much less $
• Fried Rock Shrimp--our favorite appetizer
• Raw bar selections--fresh
• Red Snapper w/Spanish twist--really flavorful
• Salmon--decent, but I can make it better (so said my hubby)
• Scallops & Venison--TINY!  
• Apple Pie--devine!  Great pastry crust!!!
• Ricotta Cheesecake w/ blood orange/pomegranate sorbet--ooooo la la, really tasty sorbet!
• Chocolate Truffle Cake--nice hint of Mexican chocolate

The experience was great and the hotel is definitely a stylish & chic environment. 

Needless to say when we got home today we were not craving a big dinner (to say the least).  So, I grilled up top sirloin steaks (seasoned w/Worcestershire sauce, garlic powder, S&P--yes that is it), a beet salad (recipe to follow), sourdough bread, and fresh strawberries for "dessert." Happy Happy!  It was an enjoyable and blessed Easter!

Beet Salad

2 beets, boil for 25 minutes or until fork tender w/ skin on and then peel + slice

1 oz herbed goat cheese, crumbled

4 cups baby spinach leaves

1 slice red onion, just enough for color

1 Tbsp balsamic vinegar

1 Tbsp olive oil

S&P

Enjoy!

Juicing It Up: Great start to the morning

With my veggies in hand and my juicer in my peripheral I begin to plan my morning shot of vitamins & minerals (plus, it tastes great!) This morning I have a little of "this" and a little of "that," but enough to throw it all together and get a decent dose of veggies. Generally, I discourage clients from drinking fruit juices unless they need excess calories, but if you keep the portions small (1/2 cup to 3/4 cup or 4 to 6oz) juices can fit into your diet. I prefer the vegetable kinds to take in ample vitamins & minerals without all of the excess calories. Vegetable juices range from 50 to 120 Kcals per 6oz.  Here is what I whipped up for breakfast this morning:

Ingredients:

5 carrots (they weren't the huge kind)

1 baby cuke

1 lime (peeled)

8 strawberries

1/4 cup blueberries (all I had left)

Made ~12 oz

Served this with an egg sandwich:

1 English muffin

1 slice Pepper Jack cheese

1 soy-sausage

1 egg

This took me about 10 minutes to prepare and now I am out the door to meet with clients!  I hope you have a fabulous day!  Eat more veggies!  

Wendy Jo

Is it in YOUR genes?

I never thought that I would be blogging about the effects of asparagus on the smell of urine, but here I go!

I got started on this topic one night after my roommates and I enjoyed some steamed asparagus along with our dinner. The discussion arose shortly after dinner about the pungent urine smell that occurs after asparagus consumption. When some of my roommates mentioned never having such odorous urine, I was shocked. I wanted to get to the bottom of this odd occurrence!

While researching this topic, I found many different explanations for the smell or lack of there of. Researchers have described the odor associated with the asparagus phenomenon as a “rotten or boiling cabbage” smell (Mitchell 2001). Some studies suggest that that not every individual exhibits odorous urine following asparagus ingestion as the ability to produce a funky urine smell is genetic (Mitchell, 1989). While other reports claim that odorous, asparagus urine is a universal trait (Lison et al., 1980).

However, there is yet another twist to this story. Another study was performed to test the hypothesis that the excretion of odorous substances in the urine was universal, but the ability to detect the odor varied from person to person. This could be due to a specific smell hypersensitivity. Results showed that those that could smell the “rotten or boiling cabbage” odor in their own urine could smell it in the urine of everyone else who consumed asparagus (Lison et al., 1980). Only 10% of the 307 subjects were able to smell the odorous urine. This research study suggests that not everyone has smell receptors that are sensitive tor methanethiol, the culprit of the stinky asparagus urine.

So I decided to do a test of my own, I surveyed fifteen friends and family to find that only 60% could detect an odor in their urine. But now the question is…are they lucky enough to possess the gene to produce the smell or are they gifted with hypersensitive noses?

This great debate requires further investigation. But for now researchers have concluded that “some people are excretors while others are nonexcretors; some people are perceivers (able to smell the odor) while others are nonperceivers” (Sugarman and Neelon, 1985).

For a great recipe check this out. 

Works Cited:

Lison M, Blondheim SH, Melmed RN(1980) A polymorphism of the ability to smell urinary metabolites of asparagus. Br Med J 282:1676–1678.

Mitchell SC(1989) Asparagus and malodorous urine. Br J Clin Pharmacol 27:641–642.Medline

Mitchell SC. Food indiosyncrasies: beetroot and asparagus. Drug Metabolism and Disposition 2001;29: 539-43. [PubMed]

Sugarman J, Neelon FA(1985) You're in for a treat: Asparagus. North Carolina Med J 46:332–334.

A Special Venison Homecoming

It's quite a challenge to understand what military families go through each time our loved one embarks on a deployment and returns. So much time has gone by and with that comes change, Children have grown, animals pass, and seasons shift. Like so many of my closest friends, this is my life. Today marked the end of my tenth deployment (technically my husband's deployment, but it's ours too!)  I breathe a sigh of relief when I watch him approach me for the first time...in a long time. It feels wonderful, especially as the huge weight of worry lifts off of my chest and my heart.  


My attitude is to keep positive and stay busy (super busy). For me, it's my way of coping and getting through each day. Life is beyond precious and I firmly believe it should not be wasted--whether with my husband by my side or on my own two feet. I have traveled many times and embarked on exciting adventures all on my own, and for that I am thankful. This community that I live amongst has taught me to be the independent person I know I can be.  We have suffered many losses over the years since 9/11, and a wonderful friend asked the other day, "can't we turn back the clocks?" and "what would our lives be like if 9/11 never happened?"  Ahhh, the "what ifs.."  All I know is that today I breathe, I walk, I speak, and I love and for that I am thankful to God. It's a choice I make to live and one I remind myself of each day. I hope you choose to live, too! If you would like to learn more about the Naval Special Warfare Foundation and all that they do to support the active duty members, spouses, and families please check out this link: http://www.nswfoundation.org/ 

Enough of that..let's be honest...I am happy he's home so he can start on my "honey do list."  ;o) For those who know me well will laugh, because most things I enjoy doing myself. Although, it sure is nice to have a helping hand and have my best friend back to talk with each night. And all the other fun stuff that comes with being blessed with a significant other. So before he begins on my list I need to feed him. For his first night home I made Venison Meatloaf, Braised Cabbage, and Sourdough bread (the latter purchased). Tip: you never want a heavy meal on a romantic night! ;o)


Hope you try this out--especially if you are blessed to have venison on hand!  Yum--thank you again to my nephews, brother-n-law, and folks for my stash! 


Venison Meatloaf
Ingredients:

1 Tbsp olive oil

1 onion, chopped

2 red bell peppers, chopped

8 garlic cloves, smashed

2 roma tomatoes, chopped

2 bay leaves

1/2 cup catsup

2 Tbsp Worcestershire sauce

3 Tbsp parsley, chopped

1/4 tsp cayenne pepper or chili powder

1 Tbsp tabasco (I used the chipotle version b/c I had it!)

2 slices bread

1/4 cup milk (to soak bread)

1 egg

2 Tbsp Thyme leaves, crushed in your hands to get the oils

S&P to season 

1 lb ground venison

1/2 lb venison sausage

3 slices center cut bacon strips (for the top)

Directions:

• In a skillet, saute onion, peppers, garlic, and tomatoes for 4 minutes. Add in catsup, worcestershire, parsley, cayenne, and pepper sauce. With a blending wand (you can do this in a food processor or blender, too), blend until smooth. Add in bay leaves and cook for another 10 minutes. Turn off, and remove from heat to cool. 
• 
Meanwhile, soak the bread in milk.  Spray a bread pan with cooking spray and preheat oven to 350*F. 
• Mix together meats and season with thyme, salt, and pepper. Add in egg, milk/bread mixture, and mix with hands. Add in 1 cup of tomato mixture and mix together.
• Place meat loaf in bread pan. Top with 1/4-1/2 cup tomato mixture and lay bacon strips on top. 
• Bake at 350*F for 1 hour (internal temperature of 155*F-165*F). Allow the meat to rest for 10 minutes to allow the juices to return to the loaf--this is a moist meat loaf!
• Adapted from a recipe by Sean Rabeaux




Serve with braised cabbage and enjoy! (See hyperlink for recipe)

Oh, and for those thinking that I made this tonight all the way through are wrong--I actually made this a couple weeks ago and saved some of the tomato sauce and froze it for tonight. So, tonight's dinner came together with ease!  PS--these freeze wonderfully, too!!  

Love Leftovers! Pics of the Chicken/Broccoli Bake

Perhaps the saying "it's better the second day" is true in this case, although it's hard to say because it was so wonderful last night, too!!  As promised, pictures of my reheated leftovers. Sorry for my lack of brain function last night in failing to take the photos as I prepared the Chicken and Broccoli Bake.

I definitely hope you try this!

~Wendy Jo

Chicken & Broccoli Bake

Yesterday I was tearing up my house to find my Chicken cookbook from Williams Sonoma. My wonderful husband bought it for me ~13-15 years ago and I have cherished it ever since. Unfortunately, I am notorious for lending out my cookbooks to help inspire my friends to become foodies, too. [I have created many converts!]  So, back to the story...I must have lent it out, and I fail to remember who may have it!  So, I must recreate the Chicken & Broccoli bake recipe without it.  I won't be following it completely (in my head that is), and I know I am already going to be making many changes, but the end product....was amazing!  Hope you enjoy the recipe, too!

Pictures http://ediblenutrition.blogspot.com/2010/03/love-leftovers-pics-of-chickenbroccoli.html

Chicken & Broccoli Bake 
partially adapted from Chicken Cookbook by Williams Sonoma
Ingredients:
6-8 cup frozen broccoli (I prefer florets, and get a big bag from Costco)
4 chicken breasts, skinless & boneless (cut these in half to make 8 pieces)
8 slices ham (you can use pancetta, bacon, Canadian bacon, prosciutto)
Dredging station (see below and you decide what mixture you have on hand)
1/2 cup Parmesan cheese, shredded
1 Tbsp olive oil
1 Tbsp butter
2 cloves garlic, smashed
1 cup vegetable stock/broth
1/4 cup vermouth, white wine, or marsala wine
fresh parsley for garnish (optional)

Directions: Preheat oven to 350*F (325*F for convection). In a baking dish (like a sheet cake pan), place broccoli and set aside.
Now, set up a 3 plate dredging station of the following:

• Station 1 - flour (plain old all purpose flour seasoned with S&P)
• Station 2 - mayo (oh I know, but I did not want to use up all my eggs and mayo works as a great binder! Season this with herbs, S&P, and garlic powder. I used 1/4tsp sage,  1/4 tsp thyme, and 1/4 tsp garlic powder)
• Station 3 - panko bread crumbs (again, season with herb mixture)

Note: in order to bread a product you generally need to dust it with flour, then dip into a binder (like egg, mayo, buttermilk), and then dip into outer coating (more flour, panko, cornmeal, cornflakes, etc.)

Dredge all of your chicken in the above mixture.
In a skillet, heat 1 Tbsp olive oil.  When it's hot, add chicken pieces.  All you want to do is brown the pieces on both sides. Once browned (2-4 minutes on each side) place on top of broccoli.

Note: avoid over crowding the pan, because this drops the heat of the oil and your food will absorb more oil. 


In the skillet, place crushed garlic, broth, and wine of choice.  Turn the heat to medium high and allow mixture to simmer and reduce (about 5 minutes).  Taste and season as needed with more herbs or S&P. Meanwhile, place ham slices over chicken.  Ladle thickened sauce over chicken & broccoli.  Top each piece of chicken with 2 Tbsp Parmesan cheese.  Cover with foil and bake for 25-30 minutes or until bubbly.  Internal temperature of chicken should read 165*F if you are worried about an undercooked product. Top with parsley and serve!

If you have a lot of people coming for dinner serve with rice or pasta.   I sliced up my tomatoes from my garden and served it with naan bread instead. Let me know what you think!!

PS--I'll post a picture soon. I forgot to last night when I was serving it, so today I will get a photo of the leftovers.  It still looks really yummy!  Is it lunch time yet???

A Beet-iful Salad

Have you started to notice gorgeous red bulbs in your grocery store? When I was a child I had an allergic-type reaction to beets, but I have definitely outgrown that sensitivity!  When they are in season I am quick to get my fill.  The canned varieties are okay (at best), but the fresh, roasted variety are my favorite. To me they are almost artistic in nature with their bold color and tree-like rings. Be aware that beets can stain just about anything, so be sure to clean up any drips and wash your cutting tools immediately--oh, and wear an apron (from experience!)

Beets are also a good source of the following nutrients, making it a great pick for your next meal:

• Potassium
• Folate
• Vitamin C
• Iron
• Manganese
• Fiber

Roasted Beet Salad
Ingredients to serve 2:
2 beets, peeled and sliced
1 cup green beans, blanched and chilled
2 boiled eggs, chopped or sliced
4 cups salad greens
Salt & Pepper to taste
1 Tbsp olive oil
2 Tbsp balsamic vinegar

Directions:
Preheat oven to 400*F. On a shallow baking sheet toss beets with olive oil.  Bake beets for 20 minutes or until tender.  Drizzle with balsamic vinegar (basically you are deglazing the pan with the vinegar--this creates a hot dressing). On two plates arrange greens, beans, and eggs. Serve beets over top and drizzle with vinaigrette.  Season wtih S& P as needed. Please note that beets are naturally high in sodium so you really don't need much (if at all).

For me, this was a complete meal. This would be a great side dish with grilled chicken and quinoa.  I hope you think it is as "beet-iful"  as I do!  And please note, beets sometimes cause beet-uria (red urine) and other red things, so don't be alarmed if this happens to you. It's normal for some of us! ;o)

Lunch Break...Quick & Easy (of course!)

Like many my lunch breaks seem to involve work (not much of a "break").  With that said, I continue my quest for quick and easy lunch ideas.  Lunch time is one of the areas I encourage my clients to increase their vegetable intake, and for me that can even be a challenge.  Today's lunch was fabulous, under 10 minutes, and super nutritious!  I hope you give it a try!

Ingredients:
1 pita bread
2 Tbsp hummus (I used the Trader Joe's Greek Style with lemon & herbs--delicious)
1/4 cup baby cilantro (you can try basil, parsley, or baby lettuce--your choice!!)
2 Tbsp 2% cheddar
1 small tomato, thinly sliced
1 box of Green Giant's Immunity Blend Veggies

Fruit Smoothie
1 cup cherries (frozen)
1 banana
1 1/2 cups fresh limeade (I just juiced 2 limes and added water--no sugar)

Directions:
Prepare sandwich--heat bread, top with cheese on one side, spread hummus on opposite side.  Stack with herbs and tomatoes.  Serve (2 minutes)
Microwave your veggie bag--4 minutes

Meanwhile, throw your fruit in a blender and mix for 2 minutes.

Yep, really that simple and truly a tongue pleaser!

Still Raining...Stir Fry Time!

Some of you may not believe this, but there are actually days where I don't want to cook. But probably less of a surprise to you the feelings of not cooking don't take me to the nearest drive-thru for a burger.  After teaching culinary arts to students who worked at fast food restaurant permanently curbed my appetite for fast food dining. :) What I do instead is start pulling things out of my vegetable drawer and pile them up for a quick stir fry.
Does a stir fry have to be "Asian" inspired? No. Stir-fry is a quick way of "frying" with little oil at a very high heat. A wok pan is ideal for this technique.  Read more about woks here.  Woks are also very easy to clean--another plus when you are not in the mood to cook.
Tonight, my mixture was this:

Rainy Day Stir Fry
Ingredients:
2 tsp olive oil
1 cup broccoli, bite sized florets
1 carrot, sliced
1/2 cup mushrooms, sliced
1 celery stalk, sliced
1/4 cup venison summer sausage (don't cringe or laugh--it's what I have in my fridge!)
1 1/2 cups baby spinach leaves
2 Tbsp goat cheese
Directions:
Heat up the oil in a skillet or wok.  When you feel the hit coming off the oil add in your carrots, celery, and broccoli.  Stir.  Add in mushrooms & sausage and stir.  Cook for about 3-5 minutes or until desired tenderness. Add in the spinach, turn off heat, and cover with a lid.  The heat will wilt the spinach enough. Sprinkle with goat cheese and serve.

Basically the vegetable drawer, and thankfully my veggie drawer tastes fabulous! ;)  Happy eating!

PS--when the mood strikes you to order a pizza or head for the drive thru consider the endless options of what you can "throw" together. If it is too much then head out the door or order in.  I have done it, too!  No guilt, no shame--embrace your choice and try to choose healthy whenever you can. I hope I help you  on this journey.

Make Your Holiday Potlucks a Little Skinnier!

A great way to lighten up your caloric intake over the holidays is to bring a light dish to your next potluck party.  I generally opt to bring a vegetable of some sort, because I know that is the one thing that is often missing from the table.  Yes, I am partial to vegetables for numerous reasons: health benefits, often lower in calories, fiber, and yes, tasty! Over the next 4 days you'll find out about 4 easy and healthy recipes to consider for your next party or even enjoy at home!  All four are packed with vegetables: one appetizer, one main dish, and 2 desserts!  Enjoy!

Let's get started with an appetizer. Every time I see a vegetable tray I always cringe at the sight of Ranch Dressing--yes, it has flavor, but is it the only thing people like to dip their vegetables in? Let's change that! Bring this dip next time, and don't tell anyone that it is fat free!  They'll never know!

Chipotle Stuffed Celery Bites

Ingredients:

16 oz container Fat Free Cream Cheese

2 tsp - 1 Tbsp Chipotle Peppers, chopped (more if you like it spicy!)

1/4 cup Roasted Bell Peppers, pat dry and chop

1/2 cup Green Onions, thinly slice

1/4 cup Cilantro, chop

Celery for dipping or stuffing

Directions:

Mix cream cheese, peppers, green onions, and cilantro until smooth. Stuff celery or serve as a dip!
Don't stop with just celery--I chose it because of how inexpensive celery is.  You can try this with with endive leaves, bell peppers, carrots, asparagus, or even roasted potatoes or sweet potatoes!  Spice up the party next time with this dip!

Brussels Sprouts are Back

I grew up with such a strong sense of disgust for this vegetable it is amazing that I have such an affinity for it now. The trick for me was learning how to prepare it--without mutilating it! I am also amazed that the Brussels Sprout is making a come back. Just this past week during my travels to Denver I ate at Rioja Restaurant--a shi shi tapas restaurant and they had an appetizer dish just like the one I prepared today. Although, I opted for ham over pancetta--so it really doesn't sound that fancy. This week at Trader Joe's I purchased a bag of Brussels Sprouts, rosemary ham, onions, and baby mushrooms--all an inspiration to my quick lunch today. I hope you give this dish a try, too! It can be served as a side, a main dish, or as an appetizer served with crispy bread. Don't pass up the Brussels Sprouts next time!
Brussels and Back in 10 minutes
Ingredients:
2 tsp olive oil
1/8 onion, sliced thin
6 baby mushrooms, sliced or quartered
8 Brussels sprouts, remove base (stem) and thinly slice like cabbage
2 oz rosemary ham
black pepper, to taste
Directions:
In a skillet, heat olive oil. Add onions and mushrooms and cook over medium high heat for 2 minutes. Add Brussels sprouts and ham, sauté for another 3-5 minutes. Top with cracked black pepper and serve. Truly that simple!

Cheesey Broccoli & Cauliflower Soup

I lied! Just when I thought I could get away I decided that my recipe tonight needed to be shared. Earlier this week I had prepared steamed broccoli & cauliflower, but of course eating for one these days leaves a lot of leftovers so I needed something else to prepare. While walking through the aisles I had a wave of nostalgia roll over me and I picked up a can of Campbell's Cheese Soup--not low sodium, and not low in fat. This is the base for the soup, but certainly not where all the nutrition and flavor comes from! So, if you are feeling in the mood for a lighter rendition of a cheesey broccoli & cauliflower soup consider this a quick and easy alternative that can be done in the ease of your Crock Pot! I loved coming home to the smells of this soup! Enjoy!

Ingredients:

1 can Campbell's Cheese or Fiesta Cheese Soup

4 cups Broccoli & Cauliflower chopped (I just used a chopper for this)

1 can Chicken Broth, low sodium

1/2 cup Cheddar Cheese, grated

Fresh Cracked Pepper to taste

Directions:

Place cheese soup mix, veggies, and broth in a crock pot and stir. Cook on low for 6-8 hours. Just before serving stir in cheddar cheese and cracked pepper. Yes, it's that simple! Enjoy!

Does a Meal Have to Be Fancy to Be Good?

Simplicity really can go a long way to impress your friends, wow your taste buds, and lower your stress levels! Meals don't have to be so complicated that they take you hours to prepare, come with fancy titles, or exotic ingredients. The key to a good meal are quality ingredients. If you make it fresh you can keep it simple!

For me, summers are the essence of fresh & simple meals! When vegetables are freshly plucked from the garden their tastes sizzle with flavor and make your taste buds become food snobs! (My mother's garden has forever ruined me to store bought tomatoes for the rest of my life.)

Tonight's meal is made with fresh carrots and asparagus, with the delicate touch of fresh dill. Here's a tip--you can use any vegetable in place of this, and choose a variety of fresh herbs to dress up the plain and add a subtle touch of aroma.

A Steak Night

Serves 2

Ingredients:

8-10 oz sirloin or tenderloin steak

1 cup rice

2 cups water

1 lemon, zested and juiced

8 asparagus spears, peeled stems

3 carrots, peeled and sliced in rounds

1 Tbsp olive oil

2 Tbsp dill, cilantro, parsley, sage, oregano, or other favorite herb

S&P to taste

Directions:

• Season steaks with salt, pepper, and touch of herbs. Allow to come to room temperature in 30 minutes. While waiting, turn on your grill. Put your back burners on high, and the front burners on medium low. Once the grill gets to 400*F you are ready to go! Grill your steaks for 7-10 minutes per side depending on desired texture and taste. Once you pull your steaks off the grill allow the meat to rest so that the juices return to the muscle instead of all over your plate!
• Meanwhile, follow rice package directions to prepare. Once prepared, add lemon zest and season with S&P.
• Note, you don't have to cut off half of your asparagus to enjoy the tender vegetables. Instead, trim off the very tips, and use a vegetable peeler to expose asparagus's tender flesh. See photo above for visual.
• In a pot, bring the 2 cups of water to a boil and add the vegetables for 3 minutes to blanch. Remove and place into ice water for 1 minute to halt the cooking. Remove and pat dry.
• In a skillet add olive oil and add the blanched vegetables and sauté for 3-5 minutes or until desired texture is achieved. Finish vegetables with fresh herbs and lemon juice.
• Last, pick your favorite wine, plate your meal, savor the freshness of flavors, and enjoy the simplicity of the night! Cheers!

Ahh It's Summer--Make a Quick Meal for Two!

Ahhh, the sound of silence. All of my company for the summer is gone, and although I love guests it's also nice to just sit back and let life get back to normal. That being said, the last thing I want to do is be a slave to my kitchen. Why must we spend an hour in the kitchen to pull a meal together? Do we really have to stick to a recipe? Do we really have to turn on our oven? No, No, No! Stop the madness and give yourself a break--keep tonights meal simple!

Always looking for inspiration of something simple to whip up, last night I went to my garden. I must admit, I have very little patience and prefer to pull off my zucchini and squash when they are still small. The tender, baby vegetables are my absolute favorite. I gathered zucchini, crook-neck squash (the yellow one), cherry tomatoes, bell peppers, and a jalapeño. A little spice goes a long way! Next, I pulled out a bag of Boil-in-a-Bag Brown Rice. Brown rice has more fiber than white, and I really like the nutty taste it can have. I also loved the ease of a boil-in-a-bag approach for last night's meal. For meat, I was originally going to do chicken breasts, but my meeting ran a little long; thus, I decided to use chicken breast sausage. And in 15 minutes I had a meal on the table! Hope you enjoy this, too!

15-Minute Garden Meal

Serves 2 (and 1 leftover for tomorrow!)

Ingredients:

1 boil-in-a-bag brown rice

2 cloves of garlic

1 Tb olive oil

2 baby zucchini squash

2 baby crook-neck squash

1 baby bell peppers

1 jalapeño

6 cherry tomatoes

Salt & Pepper to taste

Directions:

Fill a soup pot with water, add your rice bag, and bring it to a boil. My bag needed to cook for 10 minutes, but you should read your directions on your box. Leftover rice would work great here, too!

Slice your sausage into half and then into half-moons.

Next, slice your vegetables. Slice your squashes in half and then in half-moons about 1" thick. Slice your bell peppers in long strips. Cut around your jalapeño to remove seeds and slice in long strands. Halve your cherry tomatoes. Now you are ready to go!

Heat up a skillet with olive oil and add 2 smashed garlic cloves--no need to mince. Add in your sausage and bell peppers. Sauté for 3 minutes. Add your squash and jalapeño and cover with a lid. Cook until your rice is ready. At the last minute add in your tomatoes and serve the mixture over your rice. Quick, easy, and HEALTHY! Enjoy!

All the Colors of the Rainbow

When I am strolling down the street at my local Farmers’ Market and the tables are bursting with fresh fruits and vegetables of every color, I know it is summertime. Dark red cherries or a bright yellow head of corn never cease to excite me!


Take advantage of nature’s palette of color to enhance food’s eye appeal and health benefits. For me, nothing is so delicious or appealing as a variety of colors on my plate. Also, research is uncovering the benefits of the pigment-related phytonutrients — and the colorful fruits and vegetables that supply them. Add these colors to your plate to get great flavor and health benefits:

• Green:
  fruit — avocado, apples, grapes, honeydew, kiwi, lime
  vegetables — artichoke, asparagus, broccoli, green beans, green peppers, leafy greens.
  Their lutein and indoles have antioxidant potential and may help promote healthy vision and reduce cancer risks.


• Orange and deep yellow:
  fruit — apricot, cantaloupe, grapefruit, mango, papaya, peach, pineapple
  vegetables — carrots, yellow pepper, yellow corn, sweet potato.
  Carotenoids, bioflavonoids and the antioxidant vitamin C in these foods promote a healthy heat, vision, immunity and reduced risk for some cancers.


• Purple and blue:
  fruit — blackberries, blueberries, plums, raisins
  vegetables — eggplant, purple cabbage, purple-fleshed potato.
  Anthocyanins, which give a blue-purple color and phenolics, may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.


• Red:
  fruit — cherries, cranberries, pomegranate, red/pink grapefruit, red grapes, watermelon
  vegetables — beets, red onions, red peppers, red potatoes, rhubarb, tomatoes.
  This color group delivers lycopene, a powerful carotenoid, as well as anthocyanins. They may help maintain a healthy heart, vision, immunity and may reduce cancer risks.


• White, tan, brown:
  fruit — banana, brown pear, dates, white peaches
  vegetables — cauliflower, jicama, mushrooms, onions, turnips, white-fleshed potato.
  Allicin in onion (and garlic) and selenium in mushrooms may promote heart health and reduce cancer risks.
  

Sarah Franz

sfranz7713@pointloma.edu

Tips for a Mom

Just about everyday I hear from someone about the challenges of eating healthy with a family. "My husband doesn't eat vegetables," "I am having the hardest time making them eat their vegetables," "My kids only eat chicken nuggets and french fries," "Canned vegetables are bad for you, right," or "I don't know how to cook vegetables." For some of these I have choice comments that I will keep to myself, but for the rest let's explore our past. Our grandmothers (sorry to be sexist here) never had the option of cutting open a frozen package of vegetables nor the ease of running out to the grocery store--those came around in the 60's! Granted most moms work today, but the modern conveniences should make things far more encouraging than discouraging.

Number 1--frozen, canned, or fresh does not matter in the end. What matters most is that you are eating vegetables. The recommendations continue to climb to ~5+ servings of VEGETABLES per day, and most Americans get on average 1 to 2 servings per day. So, throw out the perception that frozen or canned don't matter. If that is what's keeping you from eating vegetables then it is doing you a major disservice.
Next, do you remember liking all of the vegetables your mother made you eat? Me neither, but I am thankful that she made me eat them, because it gave me the courage to keep trying them as an adult. Keep trying! Have a rule of 1 to 2 bites...PERIOD. And dads, you need to set an example and adhere to this, too! No BUTS!
So, you only like a handful of vegetables. Well, that is fine, but give them some variety. Google your favorites and try new recipes. For instance, have you ever had grilled sweet potatoes? Check out this sweet potato recipe then! Try new things to your old favorites.
Alright, I am going to go there--so, your kids ONLY like chicken nuggets and french fries, or whatever the compressed piece of meat it is--THAT IS RIDICULOUS! If their tongue was only meant to eat that then they would have starved to death a mere 50 years ago! Do yourself a favor and force them to try new foods, and STOP BEING A SHORT ORDER COOK! You are not doing ANYONE a favor! We are in a America, where childhood obesity is now matching adult statistics! No one will starve to death. When they get hungry enough they will eat, and no, you won't lose your #1 Mom status. Get back up from dad, too!
Last, certain vegetables do have a stronger flavor than others for kids. Think back, did you once despise onions and peppers and now enjoy them? If not, there is bound to be another vegetable you can think of. For me, I strongly disliked brussel sprouts (gag reflex), and now I love them. Of course, it took me learning how to best prepare them (slice thin and sauté with pancetta or bacon and finish with orange zest). Vegetables matter and are important so figure out a way to work them in. Can you grate them, puree them, mash them, or chop them into something else? Absolutely!
Here are a couple easy tips:
1. Grate carrots into spaghetti sauce
2. Put beans into burgers or meatballs (Kidney or Pinto work great in disguise)
3. Try adding grated zucchini to muffins--this used to be the way I started every culinary class I taught and it always turned out to be a favorite for the class
4. Carrot juice is easy to add to smoothies--start small and add as you can
5. Make a soup and blend some of your veggies in it before adding chicken and vegetables that are well tolerated (my fave--tortilla soup, blend peppers, carrots, and tomatoes for the base!)
6. Salads--create your own salad bar in your refrigerator. Every night pull out a tray filled with all your favorites and create a masterpiece salad for the night.
7. Mash together cauliflower and potatoes for healthier mashers.
8. Stick a carrot stick in a hot dog and say it's cheese!
9. Try different textures. Usually kids are more sensitive to textures than flavor. Know this, if you give them a reaction to their reaction they will continue giving you that reaction because they know it works. I used to mark students down if they made any facial remarks when trying foods, so that they would not influence others. Just because you or dad don't like it does not mean that you should let everyone else know that you don't like it. You negatively effect their reactions!
10. When in doubt add ranch or catsup (ketchup). It's better that they eat the veggies than not at all!

Make the Weeknights Matter!

It's Wednesday night--hump day--a day to celebrate the nearing of Friday! Make it special! I understand the grind of the 40+ hour work week, and often the last thing someone wants to do is prepare a dinner. So make it simple! Grilled fish takes 10-12 minutes to cook on the grill; thus, it's a great thing to pick up on your way home from work. While your at it, pick up fresh bread, a bag of microwave or frozen rice, and some fresh veggies--your choice. I had two zucchinis staring at me, so I decided to go for the ribbon effect and sauté them quickly. Yum!

My WEDNESDAY night meal (and it mattered!)

Grilled Salmon--drizzle with olive oil, sprinkle with sea salt, lime or lemon zest, and fresh minced rosemary (any herb can work!) Grill on medium high heat for 5 minutes on each side.

Wrap your bread with foil and throw on the grill to reheat.

While the fish is cooking, prep your veggies! I used a vegetable peel and thinly sliced the zucchini. I added some garlic and sea salt.

Last, pop the rice in the microwave and WA-LA! Your dinner is done!

Red, White, & Green--Cabbage I Mean!

Oh, the many colors that abound in cabbage. Actually, in many cases the color lies beneath, and is actually hidden. Cabbageis a cruciferous vegetable, which is in the same family as broccoli and kale. Cabbage is packed with nutrients. In one cup of cabbage you get over 90% of the recommended intake of Vitamin K and over 50% from Vitamin C. Indole and sulforaphane are just a couple of examples of the phytochemicals that are found in cabbage. Research continues to explore the cancer-fighting aspects of phytochemicals.

Cabbage tends to get a bad reputation for a gas-producing food. The bacteria in your colon need to be nourished to stay healthy, and keep your digestive tract in good shape. The higher your diet is in fiber, and the more consistent you are at maintaining a high-fiber diet, the more your system will grow used to this; thus, helping you be less gassy. The goal general rule of thumb is to aim for at least 30 grams of fiber per day for a healthy digestive tract. If you are still gassy, consider trying a product like Bean-O to help. You will be in better shape, and so will your gut, if you eat foods that are high in fiber, such as cabbage!

So, what brought on my cabbage kick?? My beautiful head of cabbage that I got in my CSA box this past week. A head of cabbage can yield a lot for a someone eating alone or a small family. Here are some ideas to put your cabbage to good use!

1. Braised cabbage: simply quarter your cabbage and add to a soup pot with 1 1/2cps of chicken broth. Bring to a simmer, cover for 5 minutes, and add 1 Tb. butter right before serving. Season with salt or garlic salt.

2. Shredded, oh the possibilities! My favorite is on fish tacos, but you can also add shredded cabbage to salads, tacos, or stir-fry vegetables.

3. Not just any coleslaw--be creative! There are so many fun recipes to explore that go beyond the boring mayo-based coleslaw. I plan on using half of my cabbage to make an Asian slaw to accompany Asian kebabs!

4. Cabbage soup--beyond the diet! Yes, the infamous cabbage soup diet is still out there, and people still go on it. Cabbage is tasty in soup, so I won't complain!

For recipes go to http://www.epicurious.com/, http://www.allrecipes.com/, or http://www.foodtv.com/

Enjoy!