Stone Soup Guest Blogger

"Take Your Meal Outside with Picnic Safety Tips" is my first post on the Food and Nutrition Blog.   Stone Soup is a guest blog written by members of the Academy of Nutrition and Dietetics.  Guest bloggers from around the world share with Food & Nutrition Magazine.  I have always loved this magazine-especially the photos and am so pleased they shared my post.

Thanks for your interest in my healthy meals!  

Falling for You Picnic

It's no secret that eating a healthy meal is most enjoyable when loved ones share.  We love our Sunday picnics together in a pretty nearby park.  Today's menu included Wild Sesame Salmon, Asparagus, Mushrooms & Tomatoes with Olive Oil Seed Cake & Panna Cotta.

The dessert was inspired by the Local Palate.  It was a little move skilled than many things I've done, but as always, I just jump in and try it!  I was challenged as I do not have molds for the panna cotta, I always use what I have on hand. . . and the power went off for 2 hours after I'd started preparing the cake.  Fortunately, I had not mixed the liquid ingredients with the dry prior to the mishap.  Here's how I made it:

Olive Oil Seed Cake, Panna Cotta & Berries

(Cake Serves 20)

Beat with electric mixer.
1/2 cup sugar
3 eggs

Add:
1/3 cup olive oil
1 cup applesauce, unsweetened
1 1/4 cups skim milk
1/2 cup & 2 tablespoons orange juice

Mix together in a separate bowl:
1 cup all purpose flour
1 cup whole wheat pastry flour
1/4 teaspoon salt
1/2 teaspoon baking soda
1/2 teaspoon baking powder
1/4 cup poppy seed
1/4 cup chia seed
Zest of 1 orange

Stir dry ingredients into liquid just until mixed.  Pour into pans sprayed with Pam.  The recipe called for a 10 inch cake pan.  I used a 10 inch heart shaped tart pan and a 7 inch loaf pan.

Bake in a 350 F. oven for 35 minutes or until cake tester comes out clean.  Cool on rack in pan.  After 30 minutes, remove from pan.

Panna Cotta

(Serves 8)

Heat in a saucepan:
1 cup evaporated skim milk
1/2 cup & 1 tablespoon skim milk
1/4 cup sugar

Stir in:
1 envelope unflavored gelatin 
2 tablespoons gorgonzola cheese

Pour into container (I used an ice cube tray) and chill covered overnight.

To serve, arrange pieces of cut cake with scoops of panna cotta and sliced berries.
2 fresh strawberries per serving, stem removed and sliced.

The salmon was baked at 350 for about 20 minutes, then chilled in fresh lemon juice.
The baby portabella mushrooms were sauteed in olive oil, sliced, for 4 minutes.
The fresh asparagus was cut in 2 inch strips and sauteed for 3 minutes.
The grape tomatoes were halved and sauteed for 3 minutes.
All were sauteed in 1 teaspoon olive oil.

That's fresh romaine lettuce and pea shoots from the Morgantown Farmers Market.  The mung bean shoots were sprouted at home!

We always enjoy a cup of coffee after our meal.

Today's picnic was at Valley Falls, a West Virginia State Park in Fairmont, West Virginia-only 30 minutes from home.

Enjoy your week!     
 

Bean Fishin'

Our Friday seafood dish-Fish Cakes-is made with 1 cod fillet and 1 flounder fillet.  The bean salad has fresh green beans, and three dried bean varieties.  I love the variety  in this light, not-so-hard dinner to begin the weekend!  The fish cake is inspired by Food and Wine's "Market Math" recipe for Shrimp Cakes.

Fish Cakes

(Serves 2)

Mix in food processor:
1-5 ounce flounder fillet
1-4 ounce cod fillet
1 egg
1/2 shallot
1 teaspoon lemon zest
1/3 cup wheat germ
1/2 teaspoon paprika
Fresh ground pepper
Mrs. Dash
Form patties. (I made 4 small patties)

Cook in saucepan with olive oil.
1 teaspoon olive oil
Turn after 4 minutes.

The bean salad is inspired by Eating Well. 

Four Bean Salad

(Serves 4)

Cook beans in water on the stovetop.
2 cups fresh green beans, ends snipped

Add frozen beans to green bean water and stir long enough to thaw the dried beans.
1/2 cup black beans, cooked, frozen without salt
1/2 cup garbanzo beans, cooked, frozen without salt
1/2 cup kidney beans, cooked, frozen without salt
Drain.

Stir in:
4 radishes, sliced
1/3 cup grape tomatoes, halved

Mix in grinder.  (I use a spare coffee grinder)
1/2 shallot
2 tablespoons fresh basil
1 tablespoon canola oil
1 tablespoon red wine vinegar
1 teaspoon whole mustard seed
Serve dressing with beans.

 
    
  

Skillet Surprise

I love our individual iron skillets, perfect for making and serving meals for one or two.  These spinach frittatas, a Trisha Yearwood recipe were super easy and super quick.  I turn on two small burners, cook two frittatas side by side until almost set, then transfer the skillets to the oven to broil.  Not hard to do, I just have to remember to use the pot holders and handle the very hot skillets with care.  Here's the recipe:

Spinach Frittata

(Serves 2) 

Saute shallots in oil for 5 minutes.
1 small shallot, diced
1 teaspoon olive oil

Add spinach and saute for 3 minutes, turning once, until wilted.
2 cups fresh spinach, stems removed

Pour egg, milk and seasoning mix in skillets.
2 eggs
1/4 cup evaporated skim milk
1/2 teaspoon Mrs. Dash
Fresh ground pepper

Add tomatoes and cheese.
1/2 cup grape tomatoes, halved
1/2 cup Swiss cheese, grated
Cook until almost set, 2-3 minutes.

Transfer skillets to oven and broil until golden brown, about 3 minutes.  

Today I traveled to Charleston with a colleague and friend to attend the memorial service for our mentor, Helen Lodge.   Helen's contributions to our profession were many. 

  

Multigrain Pancakes with local grains

I love my grains, and am especially pleased that 2 of the 4 in this recipe are locally grown and ground.  (Pretty good for an RD in WV!)  The recipe is from Food Network Magazine.  The Hard Red Spring Wheat is from McConnell Milling in Terra Alta, WV.  The Stone Ground WV Blue Corn Meal is from Hawthorne Valley Farms and milled at Blaker's Mill in Weston, WV.   Here's how I made the recipe:

Multigrain Pancakes

(8 Pancakes-4 Servings)

Mix dry ingredients together in a bowl:
1/2 cup all purpose flour
1/2 cup hard red spring wheat
1/4 cup oats
1/4 cup WV blue stone ground corn meal
1 tespoon baking powder
1/4 teaspoon salt
1/2 teaspoon lemon zest
1/4 teaspoon freshly grated nutmeg
1 tablespoon ground pistachios

Beat egg and sugar in a separate mixing bowl:
1 egg
3 tablespoons brown sugar
Add yogurt, milk and oil.
1/2 cup Greek yogurt, plain, nonfat
3/4 cup skim milk
1 tablespoon olive oil
1 tablespoon canola oil 

Stir liquid ingredients into dry.  Mixture can still be lumpy.

Spray griddle surface with Pam.
Dip 1/4 cup batter onto 325F griddle surface.
Cook until bubbles form on top, about 3 minutes.  Flip and cook on the other side, about 1 minute.

I ate mine with 2 tablespoons of Greek yogurt, fresh strawberries and blueberries!

  
   

Patriotic Pasta

The recipe was inspired by Romina Barritto de Defranchi's recipe in Food and Nutrition Magazine.   Here's how I put it together:

Pasta with Cranberries and Gorgonzola

(Serves 2)

Cook noodles in boiling water for about 10 minutes.  
2 cups whole wheat egg noodles

Melt buttery spread in a separate non-stick pan.  Stir in gorgonzola.
1 tablespoon Earth Balance Buttery Spread
3 tablespoons gorgonzola
Stir until cheese is melted.
Add milk and heat just until steaming.
1/3 cup evaporated skim milk.

Drain pasta.
Stir in sauce.

Garnish with pistachios and sweetened cranberries.
2 tablespoons ground pistachios
3 tablespoons sweetened 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 this recipe, I only needed 3 tablespoons of the sweetened cooked cranberries.  I  drained these on paper towels before garnishing the pasta.

Have a great week!

   

Huevos Rancheros Salad (Meatless Monday)

The recipe from Rachael Ray Magazine suggested cutting the corn tortillas in strips, then baking.  I love corn tortillas for the whole grain, low sodium and calorie composition, but sometimes find it hard to fix them.  This is a winner.  Here's how I put the salad together:

Huevos Rancheros Salad

(Serves 2)

Spray corn tortillas with Pam.  Cut  in thin strips.  Sprinkle with homemade Taco Seasoning. Toast in toaster oven for 10 minutes.  

Taco Seasoning 
Mix and store in closed container:
2 cups Chili Powder
2/3 cup Ground Cumin
2/3 cup Garlic Powder
2 tablespoons & 2 teaspoon Ground White Pepper
1 tablespoon & 1 teaspoon Cayenne Pepper

Salad
1/2 cup pinto beans
Juice from 1/2 lime
1 teaspoon olive oil
1 tomato, off-the-vine, diced 1/4 inch
1 4-inch zucchini, diced 1/4 inch
1 tablespoon fresh cilantro, snipped
4 red lettuce leaves, torn in bite size pieces
4 romaine leaves, torn in bite size pieces
2 sharp cheddar cheese sticks, shredded
Mix salad ingredients.
Divide and arrange on plates.
Top with toasted corn tortilla strips.

Top with egg.
2 eggs