Monday, August 27, 2018

Earth Friendly Mushroom Beef Combos

I love the grass fed beef, shiitake mushrooms, crisp carrots and spring onions from the local farmers market-tasty alone and "over-the-hill" when combined. The art of combining mushrooms and other vegetables with beef creates juicy, flavorful recipes that are more sustainable.

Utilize every bit of the caps and stems by chopping the washed mushrooms in the food processor. Saute these and other vegetables in olive oil and drain thoroughly before combining with raw beef, egg and seasonings.  The vegetable-beef blend can then be made into meatballs, burgers or meatloaf and cooked.

This meatloaf recipe utilizes equal parts of mushrooms and beef:

Mushroom Beef Meatloaf

(Serves 4)


Combine washed vegetables in food processor bowl.  Pulse until finely chopped.
8 ounce mushrooms, quartered
1/4 cup celery, cut in 1 inch pieces
1/4 cup carrots, peeled and cut in 1 inch pieces
1/4 cup onions, cut in 1 inch pieces
2 garlic clove, peeled and sliced

Saute vegetables in olive oil for 8-10 minutes, stirring every 2 minutes.  Vegetable mixture will reduce in size by 1/2.  Drain thoroughly, squeezing to remove excess water.
2 teaspoon olive oil

Combine vegetables with beef, egg, cornmeal and seasoning.
1/2 pound ground beef (85-90% lean)
1 egg
1/4 cup whole grain cornmeal
1 teaspoon oregano
1/2 teaspoon pepper
1/4 teaspoon salt
Form into meatloaf shape of choice.
Place in a greased baking pan that allows for draining. 

Cover with tomato sauce mixed with brown sugar.
6 ounce tomato sauce
1 tablespoon brown sugar

Bake uncovered approximately 1 hour until internal temperature reaches 155 F.

September is National Mushroom Month and with mushrooms unique flavor and versatility, there's no reason not to eat these fungi.


 
    

Friday, August 24, 2018

The Perfect Place to Eat Out

To me, there's no better place than an outside picnic table to enjoy lunch.  Even if it's in a work setting, just finding a spot outside can provide that escape from the stresses of a day.  Our spot today was in a state park, at the top of a hillside on a beautiful late summer day.  Only an occasional bird call could be heard.

Our menu included:  Egg Salad on Multigrain Bread, Cucumbers & Chives in Vinegar, Tomato, Red Pepper Pasta Salad, Cantaloupe and Berry Crumble.

The Egg Salad is my go-to recipe:
I make half the recipe (6 eggs) at a time.

The Tuscany Multigrain Bread from Giant Eagle meets the Whole Grains Council criteria for 8 grams of whole grains a slice.

The pasta is a leftover from dinner.  I mixed the pasta with a little thousand island dressing, then added cut fresh spinach, radish, red pepper and Gorgonzola cheese.

Last night I thinly sliced a cucumber and marinated overnight in 1 tablespoon vinegar with 1 teaspoon sugar. 

The berries are wild black raspberries we picked on the hill by our house earlier in the season. We freeze these as picked and wash only when ready to incorporate into a recipe.  Any fruit could be substituted in this recipe.

Fruit Crumble

(10-12 Servings)

Mix fruit, best, juice, cornstarch, sugar, salt and cardamom in a large bowl.
8 cups sliced fruit
2 teaspoon grated citrus zest
2 tablespoon fresh citrus juice
1/4 cup (non GMO) cornstarch
1/4 cup brown sugar
1/8th teaspoon salt
1/4 teaspoon cardamom
Place fruit in a deep baking dish greased with an olive oil spray.

In food processor, pulse flours and cornmeal, sugar, salt and cardamom.  Add butter and pulse until mixture is crumbly.
1/4 cup whole wheat flour
1/4 cup all purpose flour
1/4 cup whole grain cornmeal
2 tablespoon brown sugar
1/8 teaspoon salt
1/2 teaspoon cardamom 
6 tablespoon vegan buttery spread 
Crumble topping over fruit.


2 tablespoon toasted and ground nuts
Sprinkle nuts over topping.

Bake at 350 F. for 40 minutes. 

Our picnic today was at North Bend State Park near Cairo, West Virginia.


   

Sunday, August 19, 2018

Autumn Outings-Time for Local Apples!

While I could eat apples anytime of the year, I love getting those first of the season local apples!  At yesterday's farmers market, the Lee Farms family was busy selling their peaches.  I was in line to buy their specialty-apples!


For our picnic today, I poached a few apples in apple juice, with cinnamon, anise stars, nutmeg and orange peel.  I kept them warm in a thermos for a little variety to serve with the fresh cucumbers and tomato and (air temperature) pizza rolls.

Mulled Apples

(Serves 6)

16 ounce apple juice
1/4 cup Brown Sugar
1 cinnamon stick
Dash ground cloves
2 Star Anise pods
2 wide strips orange peel
1 nutmeg bean
Combine in a pot;  bring to a simmer.

4 apples
Peel and half.  Scoop out the cores.  Poach the apples in the cider mixture until tender, turning midway, about 30 minutes.  


The pizza rolls are delicious hot and cold, and not that hard to make.  Here is the basic bread dough recipe:


Bread Dough
(This makes 12 pizza rolls, 8 calzones, or a pizza for 4)
Combine whole wheat flour, dry yeast (active dry or bread machine) and sugar in bowl of electric mixer with dough hook in place.
1 cup whole wheat flour
2 teaspoon yeast
1 teaspoon sugar
Slowly add warm water to the bowl and beat for 2 minutes on medium speed.
1 cup warm (125F) water
Add flours, oil and salt to bowl.  Beat on medium speed for 2 minutes, scraping bowl down.
¼ cup whole wheat flour
¼ cup all-purpose flour
2 tablespoon olive oil
½ teaspoon salt
Gradually add additional flour to the mix, beating on low speed after each addition until the dough forms a ball and leaves the side of the mixer.  Scrape down sides of bowl with a rubber spatula throughout the process to combine the flour.
1 cup all-purpose flour
Mist a large bowl (twice the size of the dough bowl) with an olive oil spray.  Turn the dough ball so that all sides are greased.  Cover.
 
Here is the filling recipe:

Pizza Rolls

(12 rolls)

 

Sauté mushrooms, peppers and onion in olive oil for about 8 minutes.
1 ½ cups mushrooms chopped
¾ cup sweet peppers, diced
1/4 cup onion, diced
1 teaspoon olive oil

Add garlic and sauté an additional 2-3 minutes.  Empty into a bowl and cool.
2 cloves garlic, minced
Empty into a bowl and cool.
Punch bread dough down.  Turn onto board sprinkled with flour.  Roll to 14 X 8 inch rectangle.  Brush marinara sauce over dough to about 1/2 inch from ends.
3 tablespoon marinara sauce
Sprinkle with all of vegetable-olive mix.

Sprinkle with cheese.
1/2 cup aged cheddar cheese, shredded

Fold in short ends of dough. From long end of dough, roll and seal seam.  Cut roll into 12 pieces.  Place cut side up on parchment paper.  Press down slightly and sprinkle with additional cheese.
1/4 cup Gruyere or Parmigiano cheese, shredded

Transfer rolls with paper to a pizza stone preheated in a 425F oven.  (I use an inverted cookie sheet to hold the paper and rolls to carefully slide to the hot baking stone.)  Bake for 12 minutes.  Cool slightly on a cooling rack.

Our picnic today was at New Germany State Park near Grantsville, Maryland.

  
 
 

Sunday, August 12, 2018

Picnic Packets

The Farmers Market ingredients were cut and cooked in packets to take to our picnic destination at Pleasant Creek. I make many of the components of our picnic meal the evening before, refrigerate and transport in ice packs on the day of the picnic.  The drive and meal are totally relaxing!

The entree packet contained an assortment of diced vegetables from the market:  red potatoes, butternut squash, carrots, green onions and celery.  The sliced sausage from the local farm added a terrific flavor, as did the orange juice and minced dried apricots.  I sprinkled some dried thyme and baked at 375 for 20 minutes, then opened the foil packet, raising the oven temperature to 450 and continued for another 20 minutes.  The morning of the picnic, I added diced cherry tomatoes.

That's local cantaloupe to the side, garden cucumbers and local peaches in cream for dessert.  It was a filling and enjoyable meal!

Today's picnic was at Pleasant Creek Wildlife Management Area near Phillippi, West Virginia. There is a beautiful lake, with fishing, boating and kayaking.  Also on grounds is a camping area (where we found the table) and a shooting range.  


 The day was, as in the location, "Pleasant"!

Friday, August 10, 2018

Book Review: The Mamma Mia! Diet

Paola Scamihorn and Paola Palenstini's book is an easy to follow guide to the Mediterranean diet with simple recipes designed for the 21st century.

The diet includes a variety of simple frugal foods:  fruits and vegetables, eggs, legumes, olive oil, fish, small amounts of meat and complex carbohydrates.  Whole and ancient grains are encouraged.  Processed foods are discouraged.  Desserts are limited to semi sweet homemade ones.

Eating out three or more times per week is considered a "bad habit".  The lifestyle diet includes drinking plenty of water, spending time in nature, sleep and bonding over a meal.

The second half of the book is devoted to recipes, categorized by:

Breakfasts

The Red Rice and Fruit Pudding was described as one to make on the weekend when there was more time.  There was a timely process and I used three countertop appliances before the meal was completed.  It was worth the effort-the "meal" was delicious.

"It is better to eat at breakfast and lunch.  Breakfast is the most important meal of the day."

Starters

I enjoyed the combination of goat cheese, pomegranate seeds, pears and walnuts.  This was easy assembly. 

Lunch

The Mediterranean Salad (this one for two) was easy to assemble.  I cooked the potatoes, green beans and eggs in advance.

Dinner

The Baked Vegetable Frittata was a little different from the crust-less quiches I normally prepare. I whipped the egg whites separate and folded them into the yolks and vegetables and I liked the result.  I also enjoyed the peas and carrots in the frittata.

Dessert

The Apple Ricotta Cake was a real treat.

There are few pictures in the book.  I had to study the procedure before making items I'd never tried.  Once tested, I enjoyed the "new" items.  Portions were more than adequate.  There is a nice variety of beef, seafood, poultry, egg and legume recipes.  I especially appreciate the recommendation to always speak to a qualified registered dietitian nutritionist or physician before making dramatic changes to your diet.

Thank you Hatherleigh Press 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 creating meals and eating! 

The Mamma Mia! Diet
Great Recipe Ideas for Summer
(New York, NY): Based on an improved version of the classic Mediterranean diet, The Mamma Mia! Diet provides you with modernized versions of healthy Italian dishes to help you lose weight while still feeling full and satisfied.

The Mamma Mia! Diet brings the health benefits of a Mediterranean-style program with Italian flair and flavor. It is real Italian food, effective, delicious and fun. Enjoy these three delicious recipes:



Recipe #1: Mediterranean Summer Salad

Ingredients
Mixed lettuce for decoration
4 medium potatoes
330 g (12 oz) green beans, cleaned (ends removed)
330 g (12 oz) cherry tomatoes
1 cucumber, peeled and sliced
1 red onion, peeled and sliced into thin rings
4 hard-boiled eggs
250 g (9 oz) canned tuna, drained
4 anchovy fillets in oil, cut into 4-5 pieces
Pitted olives (to taste)
4 tablespoons extra virgin olive oil
Salt and freshly ground pepper
4-5 basil leaves

Directions

Wash the lettuce and the tomatoes. Dry and set aside. In a large pan over medium heat, boil the whole potatoes for about 20-25 minutes. They should be tender but not crumble. Drain and allow to cool. Peel and cut each potato into 10-12 pieces. Meanwhile blanch the green beans in water or steam for 6-7 minutes. They should be crispy. Cook the eggs in a saucepan covered with water for about 8 minutes (counting the minutes as the water begins to boil). Drain and place in cold water to cool them. Remove the shell and let cool completely. Cut each into 4 wedges. You can prepare four individual plates or one large salad to serve at the table. Arrange the lettuce on the plate, then add the green beans, the cherry tomatoes (cut in half), onions, cucumbers, potatoes, eggs, tuna, anchovies and olives. Season with olive oil, a pinch of salt (optional) and pepper. Serve immediately.

Note: You can replace the green beans with fresh broad beans just blanched in water and, if you wish, also add some green peppers.



Recipe #2: Buckwheat Salad with Prawns

Ingredients

300 g (11 oz) buckwheat
20 prawns, cleaned, washed and dried
4 tablespoons extra virgin olive oil
2-3 garlic cloves
1 hot chili pepper, finely sliced
2-3 tablespoons dry white wine
20-22 semi-dried tomatoes in olive oil
10 leaves of fresh majoram
Sea salt and freshly ground pepper (optional)

Directions

In a bowl marinate the prawns with 2 tablespoons of olive oil and chili for about 30 minutes, covering with plastic wrap. Rinse the buckwheat under cold running water. Bring to boil 1 liter (1 quart) of salted water (about 5 g, 1 teaspoon salt), add the buckwheat, reduce heat and cook covered for about 15-20 minutes (according to the instructions on the package). It must be “al dente.” While the buckwheat is cooking, in a nonstick pan sautè the garlic in 2 tablespoons of oil over medium heat for 4 minutes, stirring frequently. Remove the garlic. Add the prawns, wine and cook for about 3-4 minutes over medium heat. They have to become pinkish but not overcooked. Remove from the heat. In a large bowl, add the tomatoes, removing much of the oil. Drain the buckwheat and mix it with tomatoes. Add the prawns sauce and garnish with majoram leaves and pepper.



Recipe #3: Panzanella (Tuscan Bread and Tomato Salad)

Ingredients

200 g (7 oz) Tuscan bread, or whole grain bread cut into small pieces
3 Romano tomatoes, cut into cubes
2 cucumbers, peeled and cut into small pieces
1 red onion, finely sliced
120 g (4 oz) canned tuna in olive oil
2 tablespoon white wine vinegar
2 tablespoon water
12 fresh basil leaves
Salt and freshly ground pepper

Directions

In a big bowl place the tomatoes, cucumbers, onion and season with salt and pepper. Add bread, vinegar and water. Toss all the ingredients together. The bread should be wet but not soggy. Break it up with a fork. Add tuna and mix well. Taste and add more salt, pepper and vinegar, if necessary. Tear in basil and refrigerate for 1 hour. Serve cold.

Note: Since the recipe calls for tuna canned in olive oil, no other oil is needed. If you use tuna canned in water, it is recommended to add 2-3 tablespoons of extra-virgin olive oil. You can substitute Tuscan bread with other hearty Italian breads, such as a Pugliese loaf.

# # #

ABOUT THE AUTHORS

Paola Lovisetti Scamihorn is an Italian pharmacist, researcher and food writer. Cooking, eating healthy food and staying active have always been her life-long passions. She has a cooking blog Passion and Cooking, and contributes to several international magazines. She has previously published in Italy Love is Eating, focusing on Italian culinary culture.

Paola Palestini is a biochemistry professor at the Medical School of the University Milano-Bicocca, Italy. Recently, Paola has been actively involved in the promotion of the principles of a healthy diet through conferences and in collaboration with several magazines. She is the author of seventy-six scientific articles published in international journals.

THE MAMMA MIA! DIET
Written by Paola Lovisetti Scamihorn and Paola Palestini
978-1-57826-732-3, $15.99 paperback
978-1-57826-733-0, $12.99 eBook

Published by Hatherleigh Press.
Distributed through Penguin Random House.
Available wherever books are sold.
www.hatherleighpress.com
 

Tuesday, August 7, 2018

Playing with Dough-Fun with Fillings

Who doesn't love fresh baked bread?  Combine that with seasonal produce and local meat and cheese to create healthy hand-held meals or snacks.  This was the class I led with the Life Long Learners at WVU.  I made 2 whole grain doughs, a bread dough and a richer egg dough.

We started with the bread dough, making a pizza style "roll" filled with sauteed shiitake mushroom vegetable mix and local goat cheese.   


Then I put everyone to work, working with the egg dough.

Half the class made Apple Blossoms:

The rest of the class made Thanksgiving Rolls (with a sausage, celery, onion and sage filling).


I was lucky to have a volunteer to assist with the Ratatouille Calzones.

We ended with the Spinach Pesto Pizza, placing most of the leftover cheeses and vegetables on the pizza.



Bread Dough
(This makes 12 pizza rolls, 8 calzones, or a pizza for 4)
Combine whole wheat flour, dry yeast (active dry or bread machine) and sugar in bowl of electric mixer with dough hook in place.
1 cup whole wheat flour
2 teaspoon yeast
1 teaspoon sugar
Slowly add warm water to the bowl and beat for 2 minutes on medium speed.
1 cup warm (125F) water

Add flours, oil and salt to bowl.  Beat on medium speed for 2 minutes, scraping bowl down.
¼ cup whole wheat flour
¼ cup all-purpose flour
2 tablespoon olive oil
½ teaspoon salt

Gradually add additional flour to the mix, beating on low speed after each addition until the dough forms a ball and leaves the side of the mixer.  Scrape down sides of bowl with a rubber spatula throughout the process to combine the flour.
1 cup all-purpose flour

Mist a large bowl (twice the size of the dough bowl) with an olive oil spray.  Turn the dough ball so that all sides are greased.  Cover.  At this point, I refrigerated the dough until ½ hour before shaping.



Egg Dough

(Makes 11 apple filled or sausage filled rolls)

Combine whole wheat flour, dry yeast (active dry or bread machine) and sugar in bowl of electric mixer with dough hook in place.
1 cup whole wheat flour
1 tablespoon yeast
2 teaspoon sugar
Slowly add warm milk to the bowl and beat for 2 minutes on medium speed.
1 cup skim milk, heated to 125F.

Add flours, oil, egg and salt to bowl.  Beat on medium speed for 2 minutes, scraping bowl down.
½ cup whole wheat flour
½ cup olive oil
1 egg (warmed to room temperature)
2 teaspoon salt

Gradually add additional flour to the mix, beating on low speed after each addition until the dough forms a ball and leaves the side of the mixer.  Scrape down sides of bowl with a rubber spatula throughout the process to combine the flour.
1 cup all-purpose flour

Mist a large bowl (twice the size of the dough bowl) with an olive oil spray.  Turn the dough ball so that all sides are greased.  Cover.  At this point, I refrigerated the dough until ½ hour before shaping.


Sausage Filled Rolls

(11 Rolls)

Sauté onion, celery and crumbled sausage on stove top until brown. 
½ cup onion, diced
¼ cup celery, diced
4 ounce sweet Italian sausage

Add sage, parsley and pepper.  Drain on paper towels.
1 ½ teaspoon sage leaves
1 ½ teaspoon parsley
½ teaspoon black pepper

Punch egg dough down.  Divide into 11 pieces.  Form piece into a ball.
On floured surface, pat dough into flat round. 
Center 1 tablespoon sausage filling on the dough round.
Pull up the sides around the filling.
Pinch the two sides closed.
Flip and gently roll into an oval.
Place on parchment lined baking sheet.  Brush with egg, mixed with milk.
1 egg
1 teaspoon evaporated skim milk
Bake at 350F for 12 minutes.


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