Friday, October 31, 2014

Spooky Stir-Fry

A few shrimp, one chicken breast, assorted vegetables and teriyaki sauce was a treat on this rainy, dark Halloween night.  Tomorrow is the last Farmer's Market of the season (I'm doing a demo) and I made room in the refrigerator veggie basket for a few local picks.  The recipe was inspired by Clean Eating Magazine. I made a few substitutions to use items I had on hand.

Teriyaki-Glazed Chicken & Shrimp Stir-Fry
(Serves 2)

1 Chicken Breast, boneless, skinless, cut in 1 1/2 inch pieces
1 tsp. Sesame Oil
Saute until brown on each side.

6 large Wild Shrimp, peeled with tail intact
Saute on each side until browned.

1 tsp. Sesame Oil
1 Garlic Clove, diced
1/4 cup Onion, diced
1/2 Sweet Red Pepper, sliced
1 4 inch piece Yellow Squash, sliced
1 2 inch piece Zucchini, sliced
1/4 Broccoli Crown, flowered
1 tsp. Sesame Oil
Saute vegetables.

Return shrimp and chicken to pan.  Cover with Teriyaki Glaze.  Heat until sauce thickens.

Teriyaki Glaze
(Serves 2)

1/4 cup Pear Juice 
1/4 cup Low Sodium Poultry Broth
2 Tbsp. White Wine
1 Tbsp. Reduced Sodium Soy Sauce
2 tsp. Honey
1 Tbsp. Cornstarch
1 tsp. Minced Fresh Ginger

Happy Friday!  


Thursday, October 30, 2014


It's a Happy Halloween Dinner we adults loved!  "Ghost" Pizza with pesto and poached eggs accompanied by Cran-Orange Pumpkin Hummus.

My flatbread crust is made with yogurt and posted here. 

My pesto has:
2 cups Power Greesn (a kale, arugula mix)
2 Garlic Cloves
1 tsp. Olive Oil
Chop in food processor.

The cheese is a mix of Swiss and Gorgonzola.

I poached the eggs in simmering water, then cut with a biscuit cutter to make small neat "eyes".

The hummus recipe is from Nourish & Heal Magazine.

Cran-Orange Pumpkin Hummus
(Serves 2)

1/2 cup Northern Beans (I use the Hanover Brand frozen and cooked without salt)
1/2 cup Pumpkin Puree
2 Tbsp. Orange Juice
1 Tbsp. Citrus Zest
1/4 tsp. Cumin
1 1/2 tsp. Apple Cider Vinegar
Dash Allspirce
1/4 cup Dried Cranberries
Puree in food processor.

I stuffed a small winter squash, which I'm baking now to eat the flesh tomorrow!

We senior citizens ate almost every bite and I'm thinking that kids of all ages would enjoy it!



Tuesday, October 28, 2014

Carolina Comes North

FNCE travels took us through South Carolina, where I found recipes for homemade barbeque sauces.  This Tomato Barbecue Sauce is from the state's travel magazine in an article titled "Get Saucy".  I substituted Low Sodium V-8 for the tomato juice.  

Tomato Barbecue Sauce
(2 Cups)

1 Tbsp. Diced Onion
1 Tbsp. Diced Celery and Leaves
1 tsp. Olive Oil
Saute onion and celery in olive oil.

2 cups Low Sodium V-8
1/2 cup Cider Vinegar
1 1/2 tsp. Dry Mustard
1 1/2 tsp. Cayenne
1 1/2 tsp. Hungarian Paprika
1 Tbsp. Cornstarch
1/4 tsp. Allspice   

Simmer 30-40 minutes.  

I baked the roasting chicken for 1 hour, then added new potatoes, carrots and celery.  I baked another hour, then poured sauce over the chicken.  After a total of 2 1/2 hours in a 325 degree oven, the internal temperature of the chicken was 165 degrees and the chicken was ready to eat.  I had additional sauce leftover to make BBQ Chicken (Sandwiches?)  and Slaw for tomorrow's dinner.

I love these little apple pies.  Here's my recipe:

Apple Cheddar Pie Mini
(Serves 6)

1/3 cup Almonds
1 Tbsp. Sugar
Dash Salt
3 Tbsp. Whole Wheat Pastry Flour
1/2 cup All Purpose flour
3 Tbsp. Benecol Butter Spread
1 Egg
1 1/2 tsp. Cold Water
Process in food processor.  Press into sides of muffin tins.  Bake at 400 degrees for 6 minutes.

2 Large Apples, diced, peeled
1 Tbsp. Brown Sugar
1 1/2 Tbsp. Lemon Juice
1/2 tsp. Cinnamon
1/8 tsp. Nutmeg
1 1/2 Tbsp. All Purpose Flour
Cook on stove top at medium heat for 8 minutes.  Divide among tins.

1/4 cup Oats
1 Tbsp. Whole Wheat Flour
1 1/2 tsp. Brown Sugar
1 Tbsp. Olive Oil
1/8 tsp. Cinnamon
1 Reduced Fat Cheddar Cheese Stick, cut into 6 pieces
Mix topping ingredients except for cheese.  Press into pies.  Push cheese stick piece into center of each pie.

Bake at 350 degrees for 20-25 minutes.

Today my colleague, Betty, a retired professor and licensed dietitian, joined me at a Well Fair at the WVU Student Union.  It's always encouraging to talk to students who cook.  We loved meeting the WVU mascot, the Mountaineer.


Monday, October 27, 2014

Vegetable Parade (Meatless Monday)

When I tell you seventeen vegetables comprised tonight's dinner, you'd think I had a refrigerator full.  I merely have one plastic bin of small fresh vegetables, in assorted varieties and colors.  Here's the vegetables I cut for the stir fry:
I sauteed the vegetables in 1 tsp. each sesame and canola oil, starting with the garlic, red pepper, yellow squash and eggplant-then finishing with the softer mushrooms, bok choy, mushrooms, tangelo and tomato.  These were served over brown rice noodles.
I purposely chose different vegetables for the salad:
The lentils are a powerful plant protein.  The dressing has:

Juice of 1/2 Lime
1 1/2 tsp. Reduced Sodium Soy Sauce
1 tsp. Sesame Oil
1/2 inch piece Shave Fresh Ginger

I'll probably stir fry the leftover salad ingredients for another dinner this week!  Have a great week!

Food Day Take and Make (Meatless Monday)

"Make Your Own Festive Black Bean Chili" kits were promoted Food Day  in my Healthy CafeThe young adults, particularly the bachelors, participated.

Here's the recipe:
Festive Black Bean Chili 
(Serves 4)

1 Ear of Corn
Cook corn.  Cut from cob.

1 Green Pepper
Wash pepper;  seed and dice.

1 Onion
Peel, wash and dice onion.
In a 1 quart saucepan, saute onion and pepper about 5 minutes.  (Spray pan with Pam or use 1 tsp. Olive Oil.)

1 can No Added Salt Tomatoes
Add 1 can Tomatoes and 1 can of water.

2 tsp. Cumin
2 tsp. Corriander
1 package Black Beans, cooked and frozen without salt  
Stir in seasoning, black beans and corn.

Simmer for 30-45 minutes.

Real Food, Just Food   

Saturday, October 25, 2014

Golden Getaway

Beautiful fall weather, a nearby park, hot soup, cornbread and my darling husband made for a perfect Saturday afternoon.  We found a sunny spot and I rapped in a blanket while we enjoyed every bite of our meal.

 I ground my own turkey by placing a piece of a turkey tenderloin in the food processor.  The recipe was inspired by Better Homes and Gardens Fast and Healthy Magazine.  Here's my version:

Turkey and Bean Chili
(Serves 4)

1 tsp. Olive Oil
1 Garlic Clove, diced
1/4 cup Onion, diced
1/2 cup Celery, diced
1/3 cup Roasted Red Pepper, diced
6 oz. Ground Turkey Breast Tenderloin
Saute until turkey is cooked, about 15 minutes.  Add:

1 Carrot, peeled and diced, microwaved for 2 minutes
1/2 cup Cooked Kidney Beans (I use the Hanover Brand frozen, cooked without salt)
3 cups Diced Tomatoes, canned without salt 
2 tsp. Cumin
2 tsp. Coriander
Simmer for 30 minutes.  

 We both added the Swiss Cheese to the soup which melted perfectly.  Since we were not far from home, I packed Whipped Cream for the  Apple-Plum TartThe Cornbread is my work recipe, a classic:

Cornbread made with Stone Ground Cornmeal
(Makes 18 Muffins)

2 1/2 cups All Purpose flour
1 3/4 cup Cornmeal, whole grain
1/8 tsp. Salt
1/4 cup Sugar
1 2/3 tsp. Baking Soda
2/3 cup Skim Milk
2 1/4 tsp. Lemon Juice
1/2 cup Eggs or Egg Substitute
1 1/2 # Fat Free Yogurt

Mix together flour, cornmeal, salt and baking soda.
Mix milk with yogurt and lemon juice.
In mixming bowl, beat egg and sugar.  alternately add dry ingredients and yogurt/milk mixture, beating after each addition.

Pour into muffin pan sprayed with Pam.  Pou 1/3 cup batter into each.

Bake at 350 degrees for approximately 20 minutes or until toothpick inserted in center comes out clean.

 We had a nice Saturday, cleaning house, visiting the Farmer's Market, picnicking and washing the fall and winter clothes.  Tomorrow we'll visit my Mom and Dad in Maryland and eat a meal with them.  It will be good to see them! 

Friday, October 24, 2014

Friday Food Day Soup and Tarts

The Ginger Acorn Squash Soup was a perfect Friday Food Day starter.  This soup was delicious!  The recipe was inspired by Clean Eating Magazine. Here's my version:

Ginger Acorn Squash Soup
(Serves 2)

1 small Acorn Squash, quartered and seeded
1 Carrot, peeled and cut in 1 inch chunks
1/4 Onion, quartered
Roast in 400 degree oven for 40 minutes.  

Remove flesh of squash from peel.  Place flesh in blender along with carrots and onion.  Add:
1 cup Low Sodium Vegetable Broth
1 Tbsp. Lime Juice
1 tsp. Curry Powder
1 tsp. Fresh Ginger, peeled and shredded
Heat mixture on stove top.  Top with:
1/2 cup Garbanzo Beans
Sprinkle with:
Ground Thyme

The second course was inspired by Food and Wine Magazine.   Here's how I made it:

Apple-Plum Tart with Rye-Cornmeal Crust
(4 tartlets)

1 cup All Purpose Flour
3/4 cup Rye Flour
1/4 cup Whole Grain Cornmeal
4 tsp. Sugar
6 Tbsp Earth Blend Buttery Spread
In food processor, mix flours and sugar.  Then cut in buttery spread.  Add cold water until dough leaves sides of bowl.
1/3 cup Cold Water
Divide into 4 pieces.  Cover and chill for 1/2 hours.  
Roll each piece into 6 inch round, 1/4 inch thick.  Cover each with 1/4th fruit filling, spreading to 1/2 inch from edges.  Fold edges over and pleat.  Sprinkle dough with:
4 tsp. Turbinado Sugar
Bake at 425 degrees 30 minutes.  We shared 1 tartlet with Vanilla Ice Cream! 
2 Tbsp. Earth Balance Buttery Spread
2 tsp. Brown Sugar
1 Vanilla Bean, scraped
4 Apples, peeled, cored and cut in approximately 20 wedges each
 Juice from 1/2 Lemon
Saute together in large skillet approximately 10 minutes.

Transfer to bowl and add:
4 Plums, pitted and cut in approximately 16 wedges each

We went out for coffee after dinner!

Wednesday, October 22, 2014

Southern Comfort

On our trip home to WV from FNCE Atlanta, we stopped at Farmers Markets in 3 states.  In South Carolina, I purchased the Stone Ground Grits and in Virginia, I purchased the yellow squash.  The red/green sweet pepper was retrieved from my back deck, still not frozen from our fall weather.  Here's how I put this together.

Maple Apple Turkey Sausage
(Serves 2)

1 Turkey Italian Sausage Link
1 tsp. Maple Syrup
1 small Red Apple, peeled and cored
1 Garlic Clove
Mix in food processor.  Shape into patties.  Grill in skillet sprayed with Pam.
Recipe inspired by USA Pears.   

Cheesy Grits with Vegetables
(Serves 2)

1 cup & 2 Tbsp. water
1/4 cup Stone Ground Grits, Yellow
Bring to a boil.  Reduce to simmer.  Cover and cook 15 minutes.  Stir in
1 Reduced Fat Cheddar Cheese Stick, grated

1 Yellow Squash
1 Sweet Pepper, sliced and seeded
1/2 tsp. Thyme
1/4 cup Diced Tomatoes, canned without salt
Saute in skillet sprayed with Pam.  Heat with sausage.  

 Here are the 2 markets where the grits and zucchini were purchased:
We've been out of town for 5 days, so tomorrow I'll have to grocery shop.  This was a comforting meal to come home to!

Thursday, October 16, 2014

100 Mile Meal

We joined the 100 Mile Challenge, sponsored by the WVU Student Dietetic Association to make a meal with all local foods.  Here's ours:

Crustless Quiche
Acorn Squash
WVU Apple
for only $4.05

500 calories, less than 600 mg of sodium, made with nutrient dense, local foods.

Farms include:
Brenckles Butter
Hemmel Garden
Tom Alexander and
Firefly Farms

This was very well received!

I'm off to FNCE tomorrow!
Hope to see you there!

Wednesday, October 15, 2014

It's Millet Time!

Millet-Stuffed Turkey Breast was inspired by Clean Eating Magazine.  Here's my version:

Millet-Stuffed Turkey Breast
(Serves 4)

1 Turkey Breast Tenderloin, raw
Pound flat.

1 Garlic Clove
1 tsp. Canola Oil
1 cup Spinach-Arugala Mix
Chop in food processor.  Spread on flattened turkey to about 1/2 inch from edges.

1/3 cup Millet
1 cup Low Sodium Poultry Broth
Cook Millet in broth on medium high until liquid is absorbed, about 20 minutes.  Spoon on top of pesto and flattened breast.  Roll turkey breast.  Place seam side down in baking dish.  Bake at 325 degrees until center reaches 165 degrees, about 30 minutes.  Slice with electric knife.

Our meal is served with baked spaghetti squash and tomato with cucumbers from our container garden.   

Tuesday, October 14, 2014

Cider Meal Rules!

Mulled Cider Flank Steak and Cider Poached Apples might violate the rules of meal planning, but you won't convince Bob and I!  What a meal!  The entree recipe from Lauras Lean Beef was followed almost to the "T":

Mulled Cider Flank Steak
(Serves 4)

1# Beef Flank Steak
3/4 cup Apple Cider
1/4 cup Vinegar (the recipe calls for cider vinegar, which I'm out of, so I used Balsamic Vinegar)
Dash Cloves
1/2 tsp. Cinnamon
1/2 tsp. Grated Fresh Ginger
1/4 tsp. Cardamom
Dash Allspice
Dash Nutmeg
2 Tbsp. Brown Sugar
1/2 Lemon, sliced in rounds
1/2 Leak, diced
1 large Carrot, peeled and sliced in rounds
4-6 small Potatoes, scrubbed and sliced in rounds

Whisk together cider, vinegar, spices and brown sugar.  Add lemon rounds, squeezing lightly to release juices.  Pour this marinade over flank steak and marinate in refrigerator 6 hours or overnight.  When ready to cook, heat oven to 425 degrees.  Place onion, carrots and potatoes in deep skillet.  Pour marinade over vegetables and place flank steak on top.  Bring to a boil.  Place pan in hot oven.  Roast for 45 minutes.  Slice meat across the grain to serve.  

Serve with juices, which are so good!

I'm using my WVU apples in this tasty Cider Poached Apples.  The recipe is from Food Network Magazine, and I posted this previously.  I purchase the little anise stars from Mountain People's Co-op, where I can buy 2 or 3.  The anise makes the recipe.

I've tried many of the apple a day recipes in the October issue of Food Network Magazine and they've all been great.  WVU's apples will be on sale till almost Thanksgiving, so I'll be trying even more!   

Monday, October 13, 2014

Sleek and Greek (Meatless Monday)

The cold soup and potato omelet combo was tantalizing.  I especially loved the soup, a recipe derived from Food and Wine Magazine. 

Greek Soup
(Serves 2)

1 tsp. Olive Oil
1/4 Leek, diced
6 Kalamata Olives
1/4 cup Sweet Red Pepper, diced
Saute for 5 minutes.  Remove from heat.  Add:
1 1/2 Tbsp. Red Wine Vinegar
1/2 Tbsp. Rice Wine Vinegar 
1 tsp. Fresh Parsley

3 Pickling Cucumbers, sliced
1/2 tsp. Honey

4 Tomatoes, chopped
1/4 cup V-8, low sodium
1/2 tsp. Honey 
Blend tomatoes, adding V-8 and honey to smooth.
Place in bowl.

Garnish with Olive Mix, Cucumbers and
2 Tbsp. Gorgonzola Cheese

The Omelet Recipe was inspired by Cooking Light.

Peppery Potato Omelet
(Serves 2)

12 Tiny Red Potatoes
Scrub and boil in water until cooked, about 15 minutes.  Drain and half.

1 Red Pepper, diced
1/4 Leek, diced
1 tsp. Olive Oil
Saute in small iron skillet.

3 Eggs, whipped
Pour eggs over peppers and leek.  Top with potatoes.  Cook 3 minutes.  
Place under broiler for about 4 minutes to cook eggs.  Garnish with Cherry Tomatoes.

Have a great week.  We're off to Atlanta (FNCE) Friday!

Sunday, October 12, 2014

Locktober Luncheon

Locked gates at the picnic entrance wasn't going to stop us enjoying our picnic lunch at Jennings Randolph Lake.  We parked at the gate and walked to the gazebo to enjoy our soup and more in a beautiful setting.  It was drizzling and foggy too, so our thermos of fresh made soup and thermos of coffee were very inviting on this October Sunday here in West Virginia.

Our menu today included:
Harvest Vegetable Soup
Brown Sugar Chicken Breast
Swiss Cheese
Tomato Olive Ciabatta
Cranberry Chutney Parfait

 The soup recipe was inspired by Katie at Healthy Seasonal Recipes.  I packed containers with soupMy parents enjoyed it too on the stop after.  Here's how I made it:

Harvest Vegetable Soup
(Serves 4)

1 tsp. Olive Oil
1/4 cup Diced Yellow Onion
3 Garlic Cloves, diced
Cook over medium heat for 5 minutes.  Add:

1 Carrot, sliced thin and larger slices diced
1/2 cup Celery, diced
1 1/2 tsp. Herbes de Provence  
Cover and cook about 5 minutes, stirring occasionally. 

1/4 cup Apple Cider, pasteurinzed
Cook 3 minutes.  Add:
3 cups Low Sodium Broth
1 small Butternut Squash, peeled and diced
Simmer for 25 minutes.  Add
1 cup sliced Cabbage
1 cup Spinach Arugula Mix
1 large Yellow Tomato, diced
Cook 5 minutes.  Remove from heat.
Brown Sugar Chicken Breast
(Serves 5)

2-6 oz. Chicken Breasts, boneless, skinless
2 Tbsp. Brown Sugar
Sprinkle breasts with sugar.  Bake at 325 degrees for 30 minutes, or until center reaches 165 degrees.  Slice with electric knife.
Cranberry Chutney Parfait
(Serves 2)

1/2 cup Greek Yogurt
2 tsp. Honey

1 Graham Cracker (2 squares)
1 Tbsp. Walnuts
Chop in food processor.  

Fresh Cranberry Chutney   
12 oz. Fresh Cranberries
1 cup Sugar
3/4 cup Water
Bring to boil;  stir frequently.  Simmer 15 minutes.
Stir in:
3/4 cup Orange Juice
3/4 cup Raisins
3/4 cup Celery, diced
1 Apple, chopped

Layer parfaits as follows:
2 Tbsp. Yogurt
1 Tbsp. Crumbs
2 Tbsp. Chutney

Here's the explanation for the title of this post.  Seems the picnic area is closed as the weather is cold.  We walked around the gate to find a roofed picnic table to eat.  Our meals together with no one else around are so enjoyable!

Saturday, October 11, 2014

Loaves and Fishes

Tomato Ciabatta and Lemony Fish Pasta could have fed the multitudes here at our house.  Adding the Semolina Flour to my Co-op shopping list was certainly a great idea.  The recipe was inspired by Food and Wine Magazine.  Here's how I made mine:

Tomato Ciabatta with Olives and Onions
 (2 Loaves-16 Servings)

1 tsp. Olive Oil
1/4 cup Yellow Onions, diced
1/4 Sweet Red Pepper
Saute until soft.  Add:
2 Tbsp. Tomato Paste
Dash Cayenne
1/3 cup diced Kalamata Olives
1/2 cup Tomatoes, diced 
Set aside to cool.

1/2 cup Whole Wheat Pastry Flour
1/2 cup All Purpose Flour
2 Tbsp. & 3/4 tsp. Rapid Rise Yeast
Dash Salt
1 tsp. Sugar
Mix in electric mixing bowl.  Add:
1 3/4 cup Water (125 degrees)
Beat at medium speed for 2 minutes.  Add
1 cup All Purpose Flour
1 Tbsp. Olive Oil
1 Tbsp. Canola Oil 
Beat for 2 minutes at slow speed.
With dough hook, continue to beat at low speed, adding
Tomato Olive Mixture
3/4 cup Semolina Flour
1 cup All Purpose Flour
Knead until dough leaves side of bowl.
Cover and let rise for 1 hour. 
Punch dough in half.  On pastry cloth sprinkled with flour, shape with hands into long loaves. Place in double baquette type pans sprayed with Pam.
Bake at 450 degrees for 25 minutes.  Remove from pan and cool on rack. 

The entree was inspired by Eating Well Magazine.  Here's how I put mine together.

Lemon Seafood Pasta with Zucchini
(Serves 2)

2 Tilapia Loin Fillets
Juice from 1 Lemon 
Bake in 350 degree oven for 15 minutes.

1 small Yukon Gold Potato, peeled and diced
 Cook, and drain.

1 oz. Whole Wheat Pasta
1 small Zucchini, sliced thin 
Cook in boiling water about 8 minutes. 

Drain a little water into mixing bowl with hot potato.  Mash potato.  Mix with pasta and zucchini.  Add baked diced tilapia.  Sprinkle with parsley. 

 Yesterday I shared my work and home recipes at the healthcare expo at Morgantown Mall.  This is my display.  I spoke to many adults, mostly senior couples who come to the mall to partake of low cost health care testing from the 53 exhibits.  Bob came to join me midway through my 11 hour shift, leaving the nutrition expertise to me yet sharing how we both enjoy the healthy meals, the setting and company.  Here I am with Montie, the Volunteers mascot.

Thursday, October 9, 2014

Cod Gone Wild

Oven Poached Seafood with Farmer's Market Vegetables and Lemon.  Super easy and delicious!  We make this at work, and here's how I put it together at home:

Oven Poached Cod and Vegetables
(Seafood serves 2-Vegetables 4)

1/2 cup Diced Onion
1/4 head Broccoli Flowers
1/2 head Purple Cauliflower Flowers
1 small Eggplant, diced
2 Red Tomatoes, cut in wedges
1 Yellow Sweet Pepper, cut in rings
1 Lemon, sliced
1 12 oz. Wild Cod Fillet
1 cup Apple Juice
1 cup Water
1/2 tsp. Herbs de Province  
Layer in baking dish lined with foil.  Cover with foil.  Bake at 350 degrees for 50 minutes.

Dessert was Baklava Apple, inspired by Food Network Magazine.   The October issue has many apple recipes.  I have WVU Apples, so  I'm trying several of the apple suggestions.

 Baklava Apples
(Serves 2)

2 Red Apples
Core, leaving bottom intact.

2 Tbsp. Walnuts
1 Tbsp. Brown Sugar
1/8 Allspice
Grind in food processor.  Fill apple centers with mixture. 

 3 Sheets Phyllo
Cut in half.  Spray 1 sheet with Pam, then sprinkle with wheat germ.  Repeat with all 3 sheets, layering on top the other.  Place apple in center.  Wrap in dough sheet, twisting top.  Bake at 350 degrees 50 minutes.  Sprinkle with Confectioners Sugar after cooling slightly.
I'm off to the Health Expo tomorrow-11 hours at a table featuring healthy recipes and tips on meal planning.  I'm set up in the Food Court with local pears for giveaway!