Spring Rain and a Picnic

A quaint park with a shelter and sixty degree temperature is just fine for dining outside with my husband.  Today's menu highlight was the homemade focaccia bread, made with half spelt flour.  We sliced the individual rolls and filled with tuna salad and locally grown leaf lettuce.  That's diced tomatoes in an oil-vinegar dressing on the side and homemade applesauce for dessert.  

Spelt Focaccia

(10 Servings)

In bowl of electric mixer with dough hook in place, mix 1 cup flour, yeast and sugar.  Slowly add warm water.  Beat at medium speed for 2 minutes.
1 cup spelt flour
2 1/4 teaspoon dry yeast
1 teaspoon sugar
1 1/4 cup warm (125F) water

Add rest of spelt flour, olive oil and salt.  Beat on low speed for 2 minutes.
3/4 cup spelt flour
2 tablespoon olive oil
1/2 teaspoon salt 

Slowly add all purpose flour, 1/2 cup at a time.  Knead at slow speed for 8 minutes, scraping down bowl every 2 minutes until dough leaves the side of the bowl.
1 3/4 cup all purpose flour
Turn out dough into bowl greased with olive oil spray.  Turn to coat.  Cover and let rise for 45 minutes.

Punch dough down.  Divide into pieces, allowing a heaping 1/4 cup dough per portion.  Flatten into pans sprayed with olive oil spray.  I used mini pie pans and 7 inch pizza pans.  (2 scoops dough in the pizza pans) 

Brush each dough with olive oil and add toppings.  Allow to rise about 30 minutes.
1/2 cup each assorted shredded cheese (2 varieties)
1 tablespoon olive oil
1 finely minced green garlic stem and bulb
2 tablespoon finely chopped parsley
Mrs. Dash seasoning 

Bake at 400 F for 12 minutes, rotating pans at 6 minutes.

Our picnic today was at Morris Park in Fairmont, West Virginia.  It was once home to retired horses that pulled fire trucks.  There are no horses there today, but we did watch a family of deer nearby.

   

 

Wild Wonderful Whole Grains

For the third year in a row, I recognized Whole Grains Sampling Day (the last Wednesday of National Nutrition Month) by teaching a 2 hour class, complete with samples and lunch.  This year I repeated the class in April.

The March class was at West Virginia University in the Agricultural Sciences Kitchen, where Dietetic Interns helped prepare samples and lunch.  It was attended by 28 interested dietitians, life long learners, farmers and providers.  The farmers brought one pound bags of assorted flours for each of the attendees.  Recognized Dietitian Nutritionists obtained 1.5 hours of continuing education credits.

The April class was held at Valley WIC in Charleston, West Virginia for 28 staff members.  While not all whole grains can be purchased with WIC vouchers, the goal of the class was to encourage attendees to try a new whole grain at home.

What's new this year?  I visited and photographed a local farm, learning what five different whole grains looked like on the plant.  I toured their mill and saw the various stages of cleaning and processing.

Students learned how to use a countertop flour mill when I demonstrated how to make Ezekiel flour.  The university purchased a flour mill for use in their kitchen. 
 

I devised an availability chart, where students could learn where to purchase the various whole grains and flours in 12 sites (11 stores and 1 farm) up and down the I-79 corridor. 

Over the past year, I've tested many new recipes, gluten free and gluten containing.  In testing gluten free items, I avoided nutrient void starches and binders.  Last summer I taught a class for life long learners on preparing whole grain bread and egg dough with various seasonal fillings.  For the past two years I've practiced making whole grain pasta meals weekly and while still challenged, the task no longer "wears me out".

Since retirement in 2015, this has been one of my professional challenges where I've learned much and appreciate being able to share with the community and state wide.  I think my husbands' colleagues at the "shop" enjoy the extra samples as well!

Having Good Wholesome Fun with Apple Carrot Muffins

There's no denying my senior friends love to have fun, and after a noon water aerobics class, they're ready to eat.  These pretty "carrot" treat bags filled with a zipper bag of mini-muffins might do the trick and bring a smile.  They are 100% whole wheat, have 1/2 the sugar as the original recipe, with extra virgin olive oil as the fat.  Here's how I made them:

Apple Carrot Mini Muffins

(Makes 72)

In a large bowl, mix together dry ingredients:
2 1/2 cup whole wheat flour
1 1/2 cup wheat germ
2 tablespoon cinnamon
2 teaspoon ginger
1 teaspoon nutmeg
1 tablespoon 1 teaspoon baking powder
2 teaspoon baking soda
1/2 teaspoon salt

Shred peeled carrots and cored apples (with peel) in a food processor.  Squeeze out excess moisture.  (I place the shredded carrots and apples on clean absorbent towels, roll them up and squeeze to remove the moisture).  
1 cup shredded carrots (took 3 medium)
4 cups shredded apples (took 4 medium apples)

In bowl of electric mixer, beat eggs until starting to froth.  Add sugar and honey and beat slightly.
8 eggs
1/2 cup brown sugar
1/2 cup honey

Add apples, carrots and oil to mixing bowl and beat slightly.
1 cup olive oil

Add dry ingredients to bowl, mixing only until combined.

Drop by 1 tablespoon scoops into mini muffin pans greased with olive oil spray.  Bake at 375F. for 12-14 minutes.  Cool in pan on wire rack for 5 minutes.  Remove from pan and finish cooling on wire rack.

     

Picnic Launch 2019

Friday's Stuffed Flank Teriyaki leftovers transformed into a perfect spring picnic entree Sunday.  Today's picnic menu included:

Beef Teriyaki Soup

Onion Bread

Pear Cobbler 

The Stuffed Flank Steak Teriyaki is a family favorite.  I cut a pocket in the flank and stuff with a rice and vegetable filling prior to baking.  The meal features two whole grains (brown and wild rice) with carrots and mushrooms.

Stuffed Flank Steak Teriyaki

(Serves 6)

Cut pocket in flank steak.  Combine soy sauce, oil, molasses, mustard, gingerroot and garlic.  Place meat in shallow dish;  pour marinade into pocket and over meat.  Let stand at room temperature 30 minutes, turning occasionally.
1-1 1/2 pound beef flank steak
1/4 cup reduced sodium soy sauce
2 tablespoon olive oil
1 tablespoon molasses
1 teaspoon dry mustard
1 teaspoon fresh grated ginger root
1 garlic clove, crushed and minced

In a saucepan, combine water, rice, carrot, mushrooms and parsley.  Bring to a boil.  Cover; reduce heat and simmer 8 minutes.  
1 cup water
2 tablespoon wild rice
6 tablespoon brown rice
1 carrot, peeled and shredded
1/3 cup mushroom, chopped
2 tablespoon parsley, snipped
1/4 cup onion, diced

Drain meat, reserving marinade.  Stir 1/4 cup marinade into rice mixture.  Place flank steak in a foil lined baking dish.  Fill steak pocket with rice mixture.  Pour rest of marinade over steak.  Cover entire pan with foil.  Bake in 350 F. oven for 2 hours, turning steak over after 1 hour.

With an electric knife, slice meat across the grain.  Serve with juices.

The onion bread recipe makes 2-8 inch round breads.  To make the individual bread rounds, I portioned 1/4 cup scoops of dough into rounds and baked on a hot stone.  The recipe makes 10 individual rolls.

Onion Bread

(Makes two 9-inch rounds)

Mix dry ingredients in mixer bowl.  Heat water to 115 F.  With dough hook in place, gradually add water to dry ingredients in bowl.
1 cup warm water 
2 1/4 teaspoon dry yeast
2 teaspoons sugar
1/8 teaspoon salt
1 cup all purpose flour
1 cup whole wheat pastry flour.
Beat 2 minutes at medium speed.  Scrape down sides of bowl.  Beat 2 minutes at low speed.

Gradually add remaining flour, kneading with electric mixer on a low speed.  Mix until dough leaves the sides of the bowl.
1/2 cup all purpose flour
1/2 cup whole wheat pastry flour
Turn dough into a bowl sprayed with Pam.  Cover and let rise until double, about 1 hour.  Punch dough down.  Divide in 2 pieces.  Pat each piece into a 9-inch cake pan sprayed with Pam.

Melt buttery spread.  Brush on top of each dough round.  Pat diced onion into tops of dough.  Sprinkle with salt and paprika.
3 tablespoons Earth Balance Buttery Spread
2/3 cup onion, diced
Dash salt
1/8 teaspoon paprika
Let rise until double, about 1 hour.

Bake at 450F 20 minutes.

Our picnic today was at Watters Smith State Park near Lost Creek, West Virginia.  They added several new picnic tables to ring in the new season.

Cookbook Review: Gluten-free Instant Pot

The recipes include a nice variety of whole grains and protein foods (meat, poultry & seafood) and some vegetables (though not a lot).  The recipes taste good, the appearance of the finished products were "fair".  I am now convinced-there are some items better baked in the oven or on stove top.  (Meatballs and grits, for example).  And the overall timeliness of foods cooked in the "instant" pot are average and do not always take less time.

Millet cooks fine in the instant-pot.  The Greek Millet Salad is pictured above.  (Though millet cooks is the same amount of time on stove-top.

I enjoyed the Maple Millet Porridge (pictured above).

The grits mixed in a dish and lowered into the pot did not work, yet the seafood tomato mixture in this Shrimp and Grits recipe was very tasty.  (I'll stick with cooking grits on the stove-top).

The recipe for the Teriyaki Meatballs was very tasty.  I cut the soy sauce, salt, sugar and honey back as the original recipe contained more than the recommended amounts of sodium and added sugar for adults.  

The Beef Sorghum recipe worked just fine. It's good to encourage this whole grain in lieu of gluten containing grains or refined pastas used in many other recipes.

Finally, I did not like how the recipes were often printed on the front and back of the pages in the cookbook which meant turning the pages while hands were busy preparing the product.

For recipe ideas and finding new whole grains-this is a good reference.

Thank you Quarto Group for the complimentary review copy.  The above post and pictures are my own.  I received no other compensation for this review, other than the pleasure of an enjoyable read and eating experience!

The Gluten-Free Instant Pot Cookbook

Revised & Expanded

 

The Gluten-Free Instant Pot Cookbook, Revised & Expanded (Harvard Common Press / March 26, 2019 / US $24.99) brings you 100 creative and colorful ways to cook gluten-free meals with a maximum of speed, convenience, nutrition, and flavor.

 

For the millions of people who, by doctor's orders or by choice, must exclude or limit gluten in their diets, finding Instant Pot recipes has been a huge challenge. This timely book, now in an expanded edition with 50 new recipes and color photographs, solves the problem. Its recipes focus on dishes that are the most problematic for gluten-sensitive cooks, such as main-course dinners that typically have a grain component, as well as breakfasts and desserts, which also usually have wheat or gluten. In their place, The Gluten-Free Instant Pot Cookbook offers up tasty and creative gluten-free alternatives that cook up fast and delectably in the pressure cooker. Everyone in the household will love these dishes, even those who are not eating gluten-free.

From hearty breakfast dishes like Creamy Poblano Frittata or Caribbean Breakfast Burritos, through substantial and warming soups like a Creamy and Spicy Butternut Squash Soup or a Pumpkin Black Bean Chili, and crowd-pleasing dinner dishes like Mom's Old-Fashioned Pot Roast, Gluten-Free Lasagna with Meat Sauce, and Pork Tenderloin Marsala with Wheat-Free Pasta, these are spectacular recipes that cook up lightning-fast in the electric pressure cooker.

The Instant Pot and its cousins are also surprisingly powerful tools for making desserts, and the offerings here—all completely gluten-free—including Apple Cinnamon Bread Pudding, New York Style Cheesecake, Double Chocolate Fudge Cheesecake, and a scrumptious Mexican Chocolate Pound Cake.

 

Jane Bonacci is the founder and author of The Heritage Cook food blog and coauthor of The Gluten-Free Bread Machine Cookbook. She is an expert in gluten-free baking and cooking, as well as a professional food writer and recipe developer, editor, and tester. She lives with her husband in the San Francisco Bay Area.

Sara De Leeuw is a culinary instructor, professional recipe tester/developer, and a freelance writer. She is the founder of the food blog My Imperfect Kitchen, where she shares that while life isn’t perfect, it should always be delicious! When not in the kitchen, Sara teaches private cooking classes and hosts live public cooking demos. She lives with her husband near Los Angeles, California.

The Gluten-Free Instant Pot Cookbook, Revised & Expanded 

By Jane Bonaci & Sara De Leeuw

Publishing: March 26, 2019 | ISBN: 9781558329522

$24.99 US · $32.99 CAN · 224 pages · Trade/Paperback

Harvard Common Press, an imprint of The Quarto Group

Band of Colleagues Master Whole Grains

It's Whole Grains Sampling Day 2019-the last Wednesday of March (National Nutrition Month)-a day the Whole Grains Council recognizes as a day to encourage everyone to try a new whole grain. This day was recognized at WVU Davis College with a 2 hour class of recognized dietitian nutritionists, dietetic interns, grain growers, producers and life long learners.  

The class began with a review of whole grains A-W.  There were examples of what to make with each at home in berry, flour and pasta form.  First we covered the gluten free grains, took a networking break, then covered the gluten containing grains.  During that time we demonstrated how to use a counter top flour mill by grinding wheat, spelt, barley, millet, lentils and dry beans to make Ezekiel flour.  We made everyone an availability chart of where to find grains and flour at 12 locations up and down the I-79 corridor.  Local growers were in attendance-who gave us samples of whole grain flour.  Pictures of the grains growing locally were included in the slide set. 

We concluded with a meal featuring Minestrone Bulgur & Lentil Soup, a flatbread cracker and a layered vegetable salad.    The young professionals in training-the WVU Dietetic Interns- (pictured at top) were ready assistants who packed samples, made soup and salads.  The soup and cracker are pictured below:

Everyone had a sample bag to take home which included a pound of local whole grain flour, enough Ezekiel flour to make cookies,  enough Kamut to make a carrot raisin salad and homemade fennel muesli.   

Whole grain recipes are everywhere!  This was a day to entice the practitioners!   

Recognized Dietitian Nutritionists received 1.5 hours of continuing education credit for attending.  The one evaluation question asked was what new whole grain will you try at home?  Answers to date include sorghum, teff, Kamut raisin salad and oat flour pizza crust.

My favorite whole grains are endless!

 

 

Book Review: Dinner in a Dash

Lots of veggies, generous portions, whole grains, pastas and gooey desserts-they're all included in this Dash Diet Instant Pot cookbook.  I never would have thought to cook my pasta in a pressure cooker-this book spells out exactly how to do it.  The advantage?  All the cooking is in one pot.  Yes, it's fast.  Because the dash diet has lots of vegetables-it took me longer to cut those up than it did to cook the whole meal.

I tested recipes from each chapter: wraps, salads, soups, pasta, grains, protein and desserts.  It wasn't hard to pick out selections from each.  I liked the variety of reduced fat cheeses and generous portions, which included lots of vegetables and smaller amounts of meats.  The recipe directions and timing were perfect.  

Here are the recipes I tried:

 Baby Bella and Sherry Beef Stew

Citrusy Beet and Goat Cheese Salad

Chicken, Pasta and Veggie Toss with Feta

Italian Cheese and Vegetable Casserole

Power-Packed Greek Pitas

Shrimp and Buckwheat Pilaf 

The photo of the Hot and Gooey Chocolate Bowl did not turn out, but you can believe I licked the bowl clean.  That one had an oat-cocoa bottom, ice cream middle and chocolate sauce topping.  The oat layers were portioned in ramekins, wrapped and steamed.

I was somewhat afraid my husband would not be satisfied with a lentil pita, so I added tuna and hard cooked eggs to the serving platter to give him some choices.  The lentil, cucumber, tomato, goat cheese and chopped spinach salad was so good, he stuffed a pita and took it to his buddy after we'd enjoyed ours.

Because the pressure cooker I purchased a few years ago did not come with a book, this cookbook provided me with times I really needed.  And I got to try some simple ingredients I hadn't used for a while (like sun dried tomatoes) and some techniques (like chopping the spinach salad fine and mixing with hot drained lentils and goat cheese). 

Thank you Quarto Group for the complimentary review copy.  The above post and pictures are my own.  I received no other compensation for this review, other than the pleasure of an enjoyable read and eating experience!

 Dinner in a DASH /Harvard Common Press / $22.99 / March 12, 2019

Until now, there has been no cookbook for tasty and fast DASH meals in the Instant Pot or other electric pressure cooker (or "multi-cooker"). In Dinner in a DASH, veteran healthy-cookbook author Nancy S. Hughes delivers 75 recipes that get you from here to a nutritious and delectable dinner in a flash. You'll get all the minerals and proteins you need without an excess of saturated fats, salt, or sugar.

These are delicious meals that don't compromise on flavor. From a homey and comforting Marinara Chicken with Parmesan to an adventuresome plate of Shrimp-Stuffed Poblano Peppers, and from an elegant Salmon on Spinach with Tarragon Mustard Sauce to a casual and carefree Flank Steak with Mushrooms, you'll do your body a world of good while enjoying every minute. Each of the recipes comes with complete nutritional data, and the book opens with a wealth of tips and tricks for mastering the Instant Pot and other electric pressure cookers. For fast and easy dinners full of flavor and nutrients, this is an indispensable book.

 

 

About the Author

Nancy S. Hughes writes for a wide range of health and food magazines and is the author of 17 cookbooks, with a focus on low-calorie cooking for weight loss, heart-healthy cooking, diabetic cooking, and cooking with kitchen appliances. She lives in the Mobile, Alabama, area.

 

 

Dinner in a DASH

By Nancy S. Hughes

Publishing: March 12, 2019 | ISBN: 9781558329591 | $22.99 US · $29.99 CAN

160 pages I Trade/Paperback | Harvard Common Press, an imprint of The Quarto Group