Mothers Day Picnic

The day and place could not have been better.  The meal was quite simple:

Lemony Roasted Salmon with White Wine Couscous

Asparagus

Fresh Fruit

 

The recipe is from Cooking Light.

Lemon Salmon & White Wine Couscous

(Serves 2)

Combine yogurt, chives, oil and juice.
2 tablespoon Greek Yogurt, plain, nonfat
2 tablespoon chopped fresh chives
1 teaspoon olive oil
2 teaspoon fresh lemon juice

Sprinkle fish with pepper.  Brush with 1 tablespoon yogurt mixture.
2 salmon fillets, boneless, skinless (4 ounce each)
Fresh ground pepper
Bake at 400 F. for 10-15 minutes.

Saute carrots, shallots and garlic in oil.  Stir in white wine.
1 teaspoon canola oil
1/2 cup carrots, peeled and chopped
2 tablespoon shallots,minced
1 garlic clove, minced
3 tablespoon white wine

Mix couscous into sauteed vegetables.
1/2 cup whole wheat couscous

Serve remaining yogurt mix over the roasted salmon.

Our picnic today was at Ryerson Station State Park in Greene County Pennsylvania.  When we were parking our car, we noticed a bird on her house, guarding the nest.  She was adamant about staying.  Suddenly her beautifully colored partner, who noticed us taking pictures, came to take over.  He made the female leave and remained, protecting his mate and offspring.  Now that was a nice Mothers Day gesture.

 

  
  

 

 

RDs at Farmers Markets Promote Many

It was 2 years ago I conducted monthly culinary demos at our summer farmers market while employed at the hospital.  Then I retired.  Last year the community services department of the hospital did not take me up on my offer to volunteer my time.  I missed the demos.............and the farmers missed them too.

This year I'm back, working with a local farm family.  They welcomed me into the kitchen of their farm store and meat processing plant.  They worked with the other farmers in the market to gain some produce and cheese donations and they readily provided any other supplies.  I volunteered my time to work at the store the day before the market to prepare ingredients.  We, other farmers and market managers advertised the opening and demos on social media.  The newspaper interviewed farmers and the market staff and wrote a great story.

The opening market was a big success.  We prepared 200 (1/4 cup) samples of Chicken Strawberry Salad.  The salad had 4 ingredients:  Baked Chicken, Mixed Salad Greens, Fresh Cut Strawberries and Feta Cheese.  The dressing had 3 ingredients:  Olive Oil, Balsamic Vinegar and Buckwheat Honey.  The dressing was mixed with the chicken just before mixing with the other ingredients.

Chicken Strawberry Salad

200 (1/4 cup) servings

24 pound bone in chicken, baked, skin and bone removed, diced
2 pound feta cheese, crumbled
6 # lettuce, torn in small pieces
7 pound strawberries, stem removed, sliced

Dressing
1 1/2 cup olive oil
1/3 cup honey
1 cup 2 tablespoon balsamic vinegar

RDs at Farmers Markets Promote Many Things:

• Improving the health of the people of our state.
• Advancing education of the community.
• Empowering members to be food and nutrition leaders.
• Supports the farmers.
• Increases the farmers sales.
• Builds positive relationship with community members.
• Learning and enjoyment for the RD

 
    

Cinco de Tasto

This non-tradition version of "Ropa Vieja" has ground chicken and a wild rice blend.  That's a homemade corn tortilla and fresh strawberries on the side.  The meal was very tasty!

The recipe was inspired by Family Circle Magazine.  

Ropa Vieja

(Serves 6)

Rice
Saute onion, pepper and garlic in olive oil.  Sprinkle with cumin and cayenne.
1 teaspoon olive oil
1/4 cup onion, diced
1/4 cup pepper, diced
2 garlic cloves, crushed and minced
1/2 teaspoon cumin
Pinch of cayenne

Add dry rice and toast, stirring, for 1 minute.  Add water.  Cook until rice is done.  (Mine took 30 minutes in my counter top pressure cooker.)
1/2 cup wild rice blend
2 cups water

Chicken & Tomatoes
Saute onion, celery and garlic in canola oil.
1 teaspoon canola oil
2 tablespoon onion, diced
2 tablespoon celery, diced
1 garlic clove, minced

Add chicken and spices.  Brown chicken, breaking as it cooks.
6 ounce ground chicken, raw
1/2 teaspoon cumin
Pinch of cayenne

Stir in tomatoes, cilantro, vinegar and olives.  Heat to 165 F.
1 cup diced petite tomatoes with juice
2 tablespoon cilantro
1 tablespoon cider vinegar
4 large Spanish olives, sliced

To serve, mix chicken and rice or serve chicken over rice.

 
 

   

Light as a Feather-Chickpea Waffles

Chickpea flour is one of the gluten free flours I've tested successfully.  This recipe from Cooking Light Magazine   with aged cheddar and a shallot-tomato topping was also sugar free.  No syrup necessary!

Chickpea Waffles

(8 Squares)

Tomato Topping
Heat olive oil in a saucepan.  Add shallot, thyme and garlic;  saute 3 minutes.  Add wine and tomatoes.  Saute 3 more minutes.
1 teaspoon olive oil
2 tablespoon shallots, diced
1 teaspoon fresh thyme
1 garlic clove
1/4 cup white wine
1 plum tomato, diced
Set aside until service.

Waffles
Dry mix
Mix flour, baking powder and cheese.
3/4 cup chickpea flour
1 teaspoon baking powder
1/3 cup aged cheddar cheese, shredded

Liquid mix
Mix skim milk, egg yolk and vinegar.
3/4 cup skim milk
1 egg yolk
1 tablespoon cider vinegar

Meringue
In an electric mixer, whip egg white until stiff peaks are formed.
1 egg white

Combine liquid ingredients with dry.  Fold in egg whites.

Measure 1 cup batter onto preheated waffle iron.  Close lid and bake.
Repeat with remaining batter.

The first waffle was served with 1 egg over easy and the tomato topping.

I also made 2 hasselback baked apples with 2 teaspoons brown sugar, 1/4 teaspoon cinnamon, 2 tablespoon Earthy Balance Buttery Spread and raisins.  These were perfect toppings for the second waffle!

  

   
 

Dining Alfresco with Sweet & Sassy

Our picnic today began with Peach Glazed Turkey and ended with Rhubarb Shortcake.  The Lemon Green Beans on the side were a tasty complement. 

I've found that roasting turkey tenderloin is simple and fast, producing a uniform and easy to cut portion of lean turkey breast meat.  My friends at the Working H Farm Store were kind to save the loins for me when they processed the turkey.

Yesterday, I brushed a simple glaze of mustard and marmalade on a loin prior to roasting.

The glaze was excellent on the cold picnic platter today.

Peach Glazed Turkey

(Serves 3)

Mix marmalade and mustard.  Brush on outside of tenderloin.  Roast at 325 F. until internal temperature reaches 165 F.  (about 45 minutes).
2 tablespoons peach marmalade
2 tablespoons whole grain mustard
6 ounce raw turkey tenderloin

Slice thinly with an electric knife.  Keep cold for service.

Field grown rhubarb is now available in the markets.  The diced stalks soften quickly when cooked with a small amount of water on stovetop.  Rhubarb is quite tart and usually combined with a fair amount of sugar prior to cooking.  Like most dishes I make, I decreased the sugar.  Since I cooked the fruit a day ahead, it sweetened even more in the refrigerator overnight.  I added a little honey to the yogurt topping and sprinkled the tops with a little brown sugar to serve.  

  

Rhubarb Shortcake

5 Biscuits
Combine dry ingredients in a food processor.  Slowly add evaporated milk.  
Transfer the dough to a floured surface.  Knead a few times.  Press to a 1 inch high round.  Cut with a 2 inch biscuit cutter.  
Place on a parchment lined baking sheet.  
Bake at 425 F. for 12 minutes.
1 cup multi-grain flour (I mixed all-purpose, whole wheat pastry, hard spring wheat and oat flours)
1/2 teaspoon sugar
1 1/2 teaspoon baking powder
1/4 teaspoon salt
1 cup evaporated skim milk

Rhubarb Compote for 3
Bring all ingredients to a simmer.  Cook, stirring often about 15 minutes.
1 1/2 cups rhubarb, trimmed and cut into 1-inch pieces
2 tablespoons sugar
2 tablespoon wine
2 tablespoon water
4-1/2 inch pieces orange peel

Yogurt Topping
Stir honey into yogurt.
1/4 cup Greek yogurt, nonfat, plain
1 teaspoon honey

To serve, cut biscuit.
Place biscuit half on bottom of serving bowl.
Top with 1/3 cup compote,
2 tablespoons yogurt
Biscuit top.
Sprinkle with brown sugar.

Our picnic today was at Pleasant Creek Wildlife Management Area between Grafton and Phillipi, West Virginia.  The lake was high and the carp were spawning and jumping out of the water.  

We found a peaceful picnic spot in the camping area and finished our meal just as it started to rain.

 

    
   

Quinoa Veggie Burger

Sauteed shallots, garlic, carrots and celery flavored the quinoa and garbanzo beans just right for this flavorful lunchtime entree.  The original recipe from Cooking Light included Tabasco..........I'm just not a hot sauce fan! 

Quinoa Veggie Burgers

(Serves 3)

Saute vegetables in oil for 3-4 minutes.
1 teaspoon olive oil
1/4 cup shallots, diced
1/4 cup celery, diced (include leaves)
1/4 cup carrot, peeled and diced
1 garlic clove, crushed

Add quinoa, stir, then add water.  Bring to a boil, reduce heat, cover and simmer for 20 minutes or until all the water is absorbed.
2 tablespoons quinoa
1/2 cup water

Combine quinoa mixture, garbanzos, wheat germ, egg and seasoning in a mini food processor.  Process until mixture comes together.
2/3 cup cooked garbanzo beans 
2 tablespoons wheat germ
1 tablespoon beaten egg
1/2 teaspoon Mrs. Dash

Heat oil in skillet.  Form bean mixture into patties.  Brown on both sides for about 3 minutes each. 
1 teaspoon canola oil

  

 

 

Egg-cellent Noodles

Fresh vegetables, whole grain noodles, an Asian sauce and poached egg-a simply delicious dinner with endless substitutions!   


To prepare, cut fresh vegetables on hand. Saute vegetables in sesame oil.  Some vegetables, like green beans or carrots, require longer cooking times.  These can be leftover from another meal or pre-cooked slightly. 

Prepare whole grain noodles.  Whole wheat spaghetti, soba noodles and brown rice noodles are choices that are all whole grain.  Even broken pieces of whole wheat lasagna noodles are good.  Since this is a quick, but multi-pan meal, I prefer brown rice noodles.  I simply heat some water in a 2 cup glass measuring pitcher and soak the noodles for 5 minutes prior to draining and serving. 

Poach the eggs.  Add 1 teaspoon of vinegar to the simmering water prior to adding the egg.  This helps to coagulate the egg white and retain the round shape of the egg.  If preferred, prepare the egg "over easy" by cooking in a non-stick skillet.

Combine and heat the sauce.  Simply heat long enough to remove the chill from the orange juice and prevent cooling the rest of the dinner.

Asian Sauce

(Serves 2)

1 teaspoon sesame oil
1/4 cup orange juice
Juice from 1/2 fresh lime
1 teaspoon reduced sodium soy sauce
1 teaspoon honey
   
To Serve
Layer noodles and vegetables in a bowl.
Add sauce.
Top with the egg.
Sprinkle with fresh ground pepper.