Red, White & Blue Parfait

We picnicked today at Holly River State Park in Webster County, West Virginia.  Our meal was delicious and nutritious, despite the fact I forgot the salad greens!  We still had 4 fruits & vegetables, lean meat, whole grain and low fat dairy, though the main plate wasn't picture perfect!  Here's the recipe I created for the dessert:

Red, White & Blue Parfait

(Serves 2)

Red Layer
1/4 cup Greek yogurt, plain, nonfat
1 teaspoon sugar
4 strawberries, destemmed
Puree in mini food processor.

White Layer
1/4 cup Greek yogurt, plain, nonfat
1 teaspoon honey

Cranberries
I still have a bag of frozen, fresh cranberries, so I thawed 1/2 cup and simmered for 15 minutes with 2 teaspoons of sugar.  For these parfaits, I only needed 2 tablespoons of the sweetened cooked cranberries.

Layers for each parfait:
1 tablespoon fresh blueberries
1/4 red yogurt
1/4 white yogurt
1 tablespoon sweetened cooked cranberries
1 fresh strawberry, destemmed, quartered and sliced
1 tablespoon fresh blueberries
1/4 red yogurt
1/4 white yogurt
1 fresh strawberry, destemmed, quartered and sliced 
1 tablespoon fresh blueberries
Fresh strawberry half (garnish)   

This is the plate you have to imagine, since I forgot the greens. The picture is from last night's post, when I made the salad base.   I did remember to take the cooked farro and chickpeas.  I added sliced flank steak, which I roasted last night, and feta cheese.  The flank steak was from a local farmer, Working H Farms.   I froze half of the flank steak to use later.  Here's how I cooked it:

Marinade for Baked Flank Steak

(Serves 6)

1 tablespoon olive oil
1 tablespoon lime juice
1 tablespoon molasses
1 tablespoon honey
Fresh ground pepper

Cover flank steak with marinade.  Wrap in foil and bake at 350F for 1 hour.  Cool on rack.  Slice thin with electric knife.

 We had plenty to eat and picked a perfect spot by the creek.  Another great picnic!  This one was 100 miles from home.

   
 
  

Farro, Garbanzos and Greens

A healthy vegetarian friendly salad for dinner was quite satisfying after eating a Pork BBQ sandwich for lunch!  This salad will also be the base for tomorrow's picnic!  The recipe is from Better Homes and Gardens.

Farro, Chickpeas and Greens

(Serves 2)

 

Cook farro in water on medium-high heat covered for 30-40 minutes.
1/4 cup farro

Mix with: 
1/2 cup garbanzo beans (I use the cooked frozen version  without added salt)
1 cup fresh local greens (I used romaine and red lettuce purchased at the farmer's market)
1/2 cup grape tomatoes, halved
1 tablespoon olive oil
1 tablespoon fresh squeezed lemon juice
1 clove garlic, minced
2 tablespoons feta cheese, crumbled

 The lettuce was purchased today at Morgantown Farmers Market!

 

Spring Into Summer

This was my first attempt at making Spring Rolls, inspired by a recipe from Oldways. 

Shrimp Summer Rolls

(Serves 2-2 rolls each)

Cook shrimp in olive oil and garlic, 2 minutes per side.
8 jumbo shrimp, peeled
1 clove garlic, minced
1 teaspoon olive oil
Cut into small 1/4-inch pieces.

Shred cucumber, carrots and tomato.
1-4 inch piece of cucumber, peeled
1 carrot, peeled
1 tomato off the vine

Add to vegetables:
1 tablespoon celery leaves, snipped
1 teaspoon fresh cilantro, snipped
Drain any excess liquid from vegetables.

Cook brown rice in water with sesame oil.
1/2 cup instant brown rice
1 teaspoon sesame oil
1/2 cup water

Stir into rice:
1 teaspoon fresh lime juice
2 tablespoons toasted ground peanuts
2 tablespoons rice vinegar
1 tablespoon sugar
Shrimp
Vegetables 

Soak rice paper spring roll wrappers in warm water for 30 seconds.
4 rice paper spring roll wrappers 
Remove to paper towel and pat dry.
Fill wrap with 1/4 cup rice-shrimp-vegetable mix.
Prepare wraps one at a time.
Cover with wet paper towels as you prepare the remainder.  

Happy Friday!

    

 

Planning Farmers Market Demos

 

Registered Dietitians working with West Virginia University Healthcare conduct monthly culinary demos at the Morgantown Farmers Market during the outdoor season.  Last year, we conducted seven demonstrations. This exposure increased our visibility and helped dietitians to be recognized locally as healthy food experts.  Here's what went into the planning:

Seasonal Ingredients and Recipes

Plan the recipes according to what is in season.  We have strawberries in May-that's the month we made smoothies.  There's not much local produce in June, so we made meatballs with local beef.  Peaches are perfect in August when we made glazed peaches. Our monthly schedule included:

• May:  Fresh Fruit Smoothies
• June: Meatballs in Marinara
• July:  Mozzarella, Tomato and Basil Grainy Bread
• August:  Glazed Peaches
• September:  Warm Cinnamon Applesauce
• October: Crunchy Pumpkin Pie
• November:  Warm Sun Dried Tomato and Goat Cheese Dip

Main Street Morgantown, with funds from a Healthy Communities Grant, printed 10 of my recipes on beautiful postcards.  

  

 We distributed recipes with samples.

Buying Ingredients

Due to limited supplies from the vendors on the day of the market, ingredients were purchased in advance or from other area farmers.  

• Produce vendors who delivered to the hospital brought us some local produce during specific growing seasons.  Tomatoes, basil, and peaches were purchased through our hospital food vendors.
• West Virginia University sold us apples from their orchards for the applesauce.  I drove to the orchard to pick up the apples I requested.
• I ordered the Grainy Bread from a local bakery for the Mozzarella, Tomato, Basil Sandwiches.  I called in advance to order, then asked the bakery to slice it for me.
• The ground beef for meatballs was ordered for pickup at the market one week in advance and purchased frozen.
• The goat cheese for the Warm Chickpea Dip was ordered for pickup at the market one week in advance.

Equipment

The Morgantown Farmers Market, with partial sponsorship from WVU Healthcare, built a kitchen-storage area and purchased some equipment.  Some serving and preparation equipment was transported from the hospital on the day of the demo.

• The market has a 3-bowl sink, hand sink, griddle, grill, tables, pagoda, awning and electricity.
• The hospital provided commercial smoothie maker, soup crock (for keeping hot items hot), long extension cord, steam table lids (to use as "bug guards), pans, serving trays, spatulas, dippers and pot holders.  The RD came equipped with sanitizing solution and plastic gloves.  The hospital marketing department provided aprons, hats and recyclable bags with the hospital logo .

There is no refrigeration at the market.  On smoothie making day, we used shelf stable soy milk and froze the containers of yogurt an hour before set-up, then kept the remainder of the yogurt cold with ice packs in insulated containers.

Time and Samples

The summer market begins on Saturdays at 8:30 am when the "bell is rung" and runs through 12 noon.

• We were ready and waiting each of the Saturdays when the bell was rung.  That's the busiest time of the market and the temperature is still cool to protect the food.
• We planned for 150-200 samples which lasted till about 10 am.
• Average cost for food per event was $68.  This was credited to Nutrition Services by the Community Relations Department of the hospital.
• The local health department requires that a list of ingredients for each product is posted.  This was in a frame on the table and with the recipe for passing.

Volunteers

These demonstrations were so much fun, thus it was not difficult to solicit help.  I had everything planned, the preparations complete and (with my husbands help) delivered all the products.

• All assistants on the day of the market were volunteer.  These included:   WVU Healthcare registered dietitians, WVU Healthcare Community Services Director,  WV AND members, WVU dietitians, WVU students and my husband.  The hospital chef assisted in July when we grilled the open face Mozzarella Sandwiches.  All assistants had Food Handlers Cards issued by the local Health Department.

• Some preparations were done in advance at the hospital by paid hourly staff. The bakers made the mini pumpkin pies for the November market, the volunteers distributed samples, and I showed how to make a normal size crust.

The recipe cards can be viewed here. 

To see more, click on the Farmers Market Images on the left side of my blog:

http://cindyshealthymeals.blogspot.com

 

 


 
     

English Muffins, Hummingbird Food & more add-ons!

When I saw the detailed instructions (with photos) in Fine Cooking Magazine with the technique for making English Muffins, I knew I'd have make them again.  Nearly 40 years ago, I made English Muffins routinely.  Somewhere I have the "cutter" designed for them.  I'm not going to post the recipe yet, as I still have to work on this. . . be sure and check the link as the instructions are very good!

The corn meal I used for dusting was purchased from Hawthorne Valley Farms and milled at Blaker's Mill in Weston, West Virginia.  I purchased it at Saturday's Morgantown Farmers Market.

My meals are not always photo ready.  This is our dinner from last night featuring Curried Chicken & Apples with Persian-Style Carrots & Black Eyed Peas.  Our grapefruit halves were grilled in orange juice and honey, then sprinkled with brown sugar.   I really liked the spice mix for the carrot-pea mixture.  I purchased a second coffee mill to grind my spices and am getting my use out of it!  Here is the mix:

Persian Spice Mix

(3 recipes)

Grind together in spice mill:
1 tablespoon Lavender Pods
1/4 teaspoon coriander seeds
3 cardamom seeds

Add:
Dash cinnamon
Fresh ground pepper
1/4 teaspoon freshly grated nutmeg

I'm posting the recipe for Hummingbird Food as I always seem to have to look it up.  My beautiful little birds are back for the season and that makes me happy.

Hummingbird Food

(Fills 2 feeders)

In a large saucepan, stir sugar into water.
1 quart water
1 cup sugar
Bring to a boil for 2 minutes.
Cool.

Add red food coloring.  
Empty any old food, rinse and fill feeders. Refrigerate any leftovers. 
Replace mixture once a week.

  
    

Floating Flounder & Lavender Scones

If you like great Mediterranean recipes you'll want to get on the mailing list for Oldways "Fresh Fridays".  This recipe was on Friday's mailing. 

Day Boat Fish, Roasted Tomato & Orange Fennel Salad

(Serves 2)

Roasted Tomato
2 vine-ripened tomatoes, peeled and destemmed
Zest of 1 lemon
2 garlic cloves, minced
1/2 teaspoon basil leaves
1 tablespoon fresh parsley leaves, snipped
Fresh ground pepper
Mrs. Dash
1 tablespoon olive oil
Coat tomatoes with seasonings and oil.  Roast at 325F. for 40 minutes.

Orange, Shaved Fennel and Olive Oil Salad
1/4  large fennel bulb, thin slices, cut on a mandolin
1 orange, peeled and cut in slices
1/2 lemon, juiced
1 tablespoon olive oil 
1 teaspoon fresh parsley, snipped
Fresh ground pepper
Mrs. Dash
Combine all ingredients and toss gently.

Fish 
2 fish flounder fillets

Mrs. Dash
Bake at 400 F for 12 minutes.
Garnish with fennel fronds and lemon wedges.

Plate fish, tomato and orange salad.  Pour any remaining dressing from salad over fish.

 
 The scone recipe is from Better Homes and Gardens.

Lavender Honey Scones

(12 scones)

Combine milk, honey and lavender in saucepan.  Heat on medium high for about 10 minutes, until milk steams. 
3/4 cup evaporated skim milk
2 tablespoons honey
1 tablespoon dried lavender leaves 
 
Mix dry ingredients in food processor.
1 1/4 cup whole wheat pastry flour
1 1/4 cup all purpose flour
1 tablespoon baking powder
1/4 teaspoon salt
Cut in buttery spread.
6 tablespoons Earth Balance Buttery Spread
Pour into separate bowl.
Make a well in flour.

Beat egg into chilled milk mixture.
1 egg
Add liquid milk mixture to dry ingredients and stir, just enough to blend, with wooden spoons.

On a floured surface, knead dough about 6 times.
Pat into a rectangle, 10 X 4 inches.
Cut in 12 pieces.
Place on a piece of parchment paper on a baking sheet.
Brush with evaporated milk.
Bake at 400 F. for 12 minutes.
Serve warm.

Sweet and Tart (Meatless Monday)

Tis the season of fresh produce, so tonight all the dinner courses have colorful vegetables.  Asparagus Quiche in a Phyllo Crust, Grapefruit Slaw and Pickled Radishes.  The Grapefruit Slaw was inspired by Fine Cooking Magazine.  I used broccoli instead of cabbage, as that's what I have on hand.  We ate every bit of it!

Grapefruit Slaw

(Serves 2)

Shred and combine vegetables.
1/2 cup shredded broccoli stalks, peeled
1 carrot, shredded
1 stalk of celery, shredded (remove threads)
Celery leaves, snipped
Fresh parsley, shipped

Segment grapefruit and mix with vegetables.
1 ruby red grapefruit, segmented and cut in pieces

Mix dressing ingredients.  Pour over salad.
1/2 fresh lime, juiced
1/2 teaspoon lime peel
1/2 teaspoon sugar
1 tablespoon rice wine vinegar
2 tablespoons olive oil

Sprinkle with toasted pepitas.
1 tablespoon (I ground ours in the spice mill)

I purchased the radishes at the local farmers market and was intrigued by the this recipe from Rachael Ray.

Pickled Radishes

(Serves 2)

Slice beets thinly.

6 beets

Heat vinegar, sugar and cloves to a simmer.  Add water.

6 tablespoons vinegar

2 teaspoons sugar

2 cloves

1/4 cup water

Pour over radishes in a jar.

The quiche recipe is inspired by French & Grace in their Kitchen & Co. cookbook.  

Asparagus Phyllo Quiche

(Serves 2)

Spray a 7 inch baking dish with Pam.  Add 1 sheet of phyllo dough.  Sprinkle with Gouda.  Angle the second sheet of phyllo and repeat, making 3 layers in all.

3 sheets of phyllo to fit the baking dish. 

3 tablespoons Gouda cheese, shredded

Cut around rim of phyllo so that it's even with the dish.

Saute shallots in buttery spread for 2 minutes.  Add asparagus and sautee for 2 more minutes.

8 asparagus spears, trimmed and cut in 1-inch pieces

1/2 small shallot, diced

1 tablespoon Earth Balance buttery spread

Beat together eggs and milk.

2 eggs

1/4 cup skim milk

Place asparagus-shallot mix in bottom of prepared tart crust.

Pour over egg-milk mixture.

Sprinkle with feta cheese.

3 tablespoons local feta 

Sprinkle with Mrs. Dash.

Bake at 350 F. for 35 minutes.