Eating Local in the Lou

Bacon, Bell Pepper and Bean Salad {PLUS a Special Opportunity for YOU!}

2013-05-23T15:42:00.000-05:00

Compliments feel so good don’t they? Maybe someone mentions the color you are wearing looks good on you, someone notices you’ve lost a couple of pounds, or someone pays you a compliment on the great work you've done. To me, the best compliment someone can pay is asking for the recipe of something I've made.

Last week, we went to an end-of-the-year potluck picnic at the faith based youth group our boys attend. Potlucks are always a fun opportunity to make something that lots of people will taste, and maybe without realizing it, get a healthy dose of nutrition.

I knew this Bacon, Bell Pepper and Bean Salad would keep well sitting out for a couple of hours. It's super quick to throw together and is adaptable to whatever is on hand. I happened to have mixed color bell peppers in the fridge and edamame in the freezer so that’s what made the cut. I also had a bounty of locally grown wheat berries so I chose them as the grain base. Certainly couscous, barley, rice, farro or quinoa would work just as well.

When making this salad I didn’t really have a formal recipe. But because someone asked me for the recipe, I smile on the inside, and offer it to you as well. Thanks Maria for making my day :)

What is the best compliment you have ever received?

The SPECIAL OPPORTUNIY for you: Dole and Schnucks Markets have teamed up to offer readers the opportunity to host a Taste of Spain House Party! If you are a fellow salad lover, you can apply to receive your own Taste of Spain House Party kit. Check out the details: http://houseparty.com/link/e9df7b06 Be sure to hurry as registration closes on JUNE 4^th!! I'll be hosting my Dole/Schnucks Taste of Spain House Party later in June...I will keep you posted on how it goes.

Bacon, Bell Pepper and Bean Salad

Ingredients

2 cups wheat berries from Fair Shares CSA (could also use couscous, barley or farro)
3 slices bacon (we used Todd Geisert Farms, Washington, MO)
1/2 medium sized onion, chopped
2 Tbsp white wine vinegar
freshly ground pepper to taste
1 cup edamame
1 cup bell pepper, preferably red, yellow or orange
parsley for garnish (optional)

Cooking Directions

Place wheat berries in medium saucepan, cover with water, bring to boil. Cover, reduce heat and simmer until tender, about 30 minutes. Drain, transfer to large bowl.
Meanwhile, cook bacon in skillet until crisp. Drain on a paper towel lined plate. discard fat in the pan, then add chopped onion to skillet and saute for about 3 minutes until translucent. Add cooked onions to wheat berries in bowl.
Add vinegar, pepper, edamame, and chopped bell pepper, stir well.
Garnish with parsley if desired.

until next time...

More Morels! Asparagus and Leeks with Wild Mushroom Sauce

2013-05-17T12:39:00.000-05:00

Friendships are priceless, especially those that span decades. Julie and I have been friends since fourth grade…I won’t do the math for you, but that was a looooonnng time ago. We have lived through a lot over that time, both joyous and sad. There were periods of time where we would not talk for months, but when together we’d pick right back up where we left off.

Julie has always been a caring, generous, giving person so it should’ve been no surprise that a few weeks ago, she asked me if I would like some of the morels that her hubby had found that day. If you are not that familiar with the morel mushroom, you may not realize what big deal this is! When available at markets, these highly coveted wild 'shrooms often sell for about $30 a pound. For years, I have been searching the woods hoping to find these honeycombed beauties to no avail. And now I have a bounty, more than can be enjoyed at once, thanks to my dear friend.

Morels are fantastic enjoyed the day or two after harvest. Since I had more morels than we could stuff in our stomachs, I used my food dehydrator to dry the rest for later use, and made this Asparagus and Leeks with Wild Mushroom Sauce using the dried morels. To reconstitute dried mushrooms, pour 1 cup of hot water and about ¼ cup sherry over the dried mushrooms and let sit for about 30 minutes. The remaining “mushroom liquid” was used to make the sauce.

So thanks Julie for your friendship all these years, for being there through it all, and most definitely for the morels!

Asparagus and Leeks with a Wild Mushroom Sauce (inspired by this recipe)

Ingredients

1 Tbsp. butter
1 Tbsp. olive oil
1 pound asparagus, ends trimmed (ours came from Green B.E.A.N. delivery)
1/2 pound sliced mushrooms (we used the reconstituted morels and crimini mushrooms from Green B.E.A.N. delivery but any sliced mushroom would be great)
1/2 cup sliced leeks (you could also use shallots or a milder onion)
3 cloves garlic, minced
salt and pepper to taste
1/4 cup dry sherry
1/3 cup heavy cream
fresh parsley to garnish

Cooking Directions

in boiling water, blanch asparagus for about 1 minute. Drain and set aside.
Melt butter and olive oil in large skillet. Add garlic and leeks (or shallots, or onions) and saute until tender, about 3 minutes.
Add mushrooms and saute another 3 minutes.
Add sherry (or the mushroom liquid if using dried mushrooms) and allow to reduce a bit, about 5 minutes. Season with salt and pepper to taste.
Add heavy cream, serve over asparagus, garnished with a sprinkle of parsley.

until next time...

Radish and Apple Salad with Homemade Ricotta on Crostini

2013-05-06T09:08:00.001-05:00

Such a pity…the poor radish is completely underrated. So often it's the only veg left on the party platter. The baby carrots, broccoli spears and pepper strips are all long gone, but the pretty little radish rosette remains.

I remember as a kid my grandpa would eat radishes by the bushel-full. Each time we visited, he would try to convince my brother and I to eat just one. And one was enough for us. Although radishes look unassuming and almost inviting, one bite in and we knew, not again! No way were we falling for that trick again.

Now as an adult I can appreciate the radish. I love that when I take a bite, it bites back. This Radish and Apple Salad with Homemade Ricotta on Crostini is a healthier take on the classic French radish sandwich typically made by slathering butter on a baguette, topping it with sliced radishes and a sprinkling of salt. I’m certain that the mild creaminess of the butter pairs quite nicely with the spicy spunkiness of the radish. But butter sandwiches? Really? Do not misunderstand- I love butter, I just don’t know if having a butter sandwich is what I want to eat nor suggest others try.

If you find yourself in the camp of radish haters, put off by their peppery punch, this recipe just might change your mind. It's made with thinly sliced radishes, tart apples, ricotta, lemon and parsley- all atop a toasted crostini. The combo of flavors works perfectly, so much so, you just might find yourself seeking out those radish rosettes on the next party tray.

For more rediculously good radish recipes, check out the April issue of Cooking Light

Radish and Apple Salad with Homemade Ricotta on Crostini (recipe inspired from Rachel Ray's magazine, Oct 2012 issue)

Ingredients

1 loaf French bread (we used Companion Bakery bread)
1/2 cup olive oil
2 Granny Smith apples
10 radishes
1 lemon
salt and pepper to taste
2 cups ricotta (store bought or follow homemade recipe below)
1/4 cup fresh parsley, chopped (growing again in the garden!)

Cooking Directions

To make crostini: slice bread loaf into 1/4 inch thick slices, brush with olive oil; bake at 350 or grill until golden brown. Allow to cool.
To make salad: thinly slice apples and radishes with a mandoline. In a medium bowl, toss together radishes, apples, juice and zest from lemon, 2 Tbsp. olive oil, salt and pepper.
To make ricotta: bring 6 1/2 cups of whole milk, 1 1/2 cups heavy cream, and 1 tsp. salt to a simmer over medium heat. Add 1 Tbsp. fresh lemon juice and 2 1/2 Tbsp. white vinegar, stirring until mixture curdles (about 1-2 min). Strain mixture through a cheesecloth-lined sieve for about 30 minutes.
And to assemble everything together: spread ricotta on crostini, top with radish salad and a sprinkle of parsley.

until next time...

Cool as a Cucumber, Hot as Wasabi Tuna appetizer

2013-04-26T17:31:00.003-05:00

Here at the Lou, I usually chat about food and all of its fabulousness. Never have I written about fashion…until today.

This past weekend, the gals from Edit (Kara, Melina and Mea) all road-tripped from the other side of the state to put on a fashion trunk show extraordinaire. There were scarves, bags, dresses, tops and loads of jewelry, all with the colors and fashion for spring.

The Edit gals are the utmost of fashionistas- they always have a keen eye for what is trendy, cute and fabulous. And since most gals love shopping for clothing and jewelry, I figured it wouldn’t be too hard to persuade a few ladies to stop by for a look-see.

I may not be considered a fashionista, maybe more a foodista. I don't always wear the trendiest clothes but I can certainly dress a dining table with some tasty sips and nibbles. For the trunk show, I made five different appetizers, some inspired from Pinterest...

and a fav: Cool as a Cucumber, Hot as Wasabi Tuna Appetizer. These are easy little one bite yin-yang wonders! Since the tuna in this dish is raw, it is important to use high quality, sushi-grade tuna purchased on the same day you will be serving. For tips on purchasing the most nutritious and sustainable fish check out Cooking Light's video here.

Cool as a Cucumber, Hot as Wasabi Tuna Appetizer

Ingredients

1 English cucumber
wasabi
pickled ginger (gari)
1/2 pound sushi grade yellowfin tuna
soy sauce

Cooking Directions

Slice cucumber on a diagonal. Top with a dot of wasabi, 1 slice of pickled ginger, a small cube of sushi grade tuna and a dot of soy sauce.

until next time...

Make an Earth Day Resolution: Vegan Mock Tuna Salad on Ciabatta bun

2013-04-20T14:43:00.000-05:00

This Monday is Earth Day- a day to honor and respect Mother Earth. Perhaps it’s a perfect time to make an “Earth Day Resolution” to do something, even something seemingly small, to make a difference. Here are just a few ideas:

Harvest the rain that pours on our rooftops, gushes out of our gutters, and temporarily overflows our lawns, into rain barrels and use it to water plants during a dry spell.
Repurpose or recycle what we can from the garbage that we roll out to the curb each week and discard.
Purchase from small businesses to help nourish our local economy rather than feed the mega stores.
Compost our fresh table scraps and regenerate them into something nourishing for our plants and soil (yet when tossed in the garbage it gets mixed and turned into just more waste).
Prepare more plant-based meals (with little or no meat) to significantly reduce the energy and waste that goes into producing our meats.

This Vegan Mock Tuna Salad is a plant-based meal that is incredibly easy to prepare in less than five minutes. The recipe calls for kelp powder- an unusual ingredient, but it’s what makes this mixture taste like tuna and significantly boosts the nutritional profile. I purchased my kelp powder at a local shop that sells herbs but you might find it at a supplement shop or online. If you aren't keen on kelp, you could skip it, or try with a dried nori sheet on top.

Are you making an Earth Day Resolution? I’d love to hear about it!

Oh, and before you go, thanks to everyone that entered last week’s giveaway! Please help me congratulate Kathy D. as the winner of the four-pound bag of Zulka pure cane sugar. I sure hope to have more giveaways in the future so stay tuned.

Vegan Mock Tuna Salad

Ingredients

1 can (15 oz) white beans (cannellini, Great Northern or navy)
1 can (15 oz) garbanzo beans (chickpeas)
2 Tbsp. olive oil
1 tsp. garlic salt
course black pepper to taste
1 tsp. kelp powder (ours came from Cheryl's Herbs)
6 ciabatta buns (or any bread or wrap)

Cooking Directions

Drain and rinse beans. In a medium bowl combine all of the ingredients. With a masher, lightly mash until ingredients are incorporated and blended. Serve on a bun with lettuce and choice of fix-ins.

until next time...

Pear and Gruyere are Quite a Pair! Pear and Gruyere Strata {and a GIVEAWAY}

2013-04-12T16:59:00.000-05:00

Every job has its perks. Some offer fringe benefits such as bonuses, others might provide incentive trips, some get summers off. Blogging has its perks too (although maybe smaller in comparison!). Lots of fun opportunities have come my way through blogging, including invitations to join fellow food bloggers at certain events and networking opportunities, offers to be a guest writer for various publications and chances to try new products.

One such opportunity came a couple of weeks ago to try Zulka pure cane sugar. This particular sugar is more of a “whole food” sweetener- an all natural, unrefined, pure cane sugar that is Non-GMO Project verified- gotta love that! I know… sugar is not a health food, but it’s certainly preferable to cook with as opposed to artificial sweeteners.

Zulka Morena pure cane sugar is great for everyday uses, but also terrific for baking a special something for your sweetie(s). I used this pure cane sugar in my daily cup of java and also in this Pear and Gruyere Strata. This strata is outta this stratosphere good! It was one of the many amazing recipes in Cooking Light’s newest cookbooks “Good Mood Food”.

(check out page 269...another great recipe using exotic mushrooms and a heart warming "Kitchen Memory" from yours truly)

{GIVEAWAY!} One lucky reader now has an opportunity to win a four-pound bag of Zulka pure cane sugar to try it out as well! Please click on the Rafflecopter below and enter as many of the options as you would like! (Giveaway only open to those that live in the U.S.).

a Rafflecopter giveaway

Pear and Gruyere Strata

Ingredients

4 Anjou pears, sliced
1 Tbsp. butter, melted (we used butter from Shirk's Country Market, Centertown, MO)
7 Tbsp. Zulka pure cane sugar, divided
1 loaf (12 slices) cinnamon swirl bread, each slice cut diagonally (Breadsmith Bakery, St. Louis, MO)
Cooking spray
1 cup Gruyere cheese, shredded
1 1/2 cups 1% low fat milk (Chester Dairy Co., Chester, IL)
4 eggs (Spark's Farm, Warrenton, MO)
1 tsp. ground cinnamon
1/2 cup pure maple syrup (Morris Maple Leaf Farm, Lake Odessa, MI)

Cooking Directions

Combine pears, butter and 1 Tbsp. Zulka pure cane sugar in a large bowl; toss gently.
Arrange half of the bread in a 11 x 7 inch glass or ceramic baking dish coated with baking spray. Spoon pear mixture over bread and top with cheese. Arrange remaining bread over cheese.
Whisk together remaining 5 Tbsp Zulka pure cane sugar, milk, eggs, and cinnamon; pour over bread, pressing down to submerge. Cover and chill overnight.
When ready to serve, preheat oven to 350 degrees. Uncover dish, sprinkle with 1 Tbsp. Zulka sugar and bake for 55 minutes or until inserted knife comes out clean.
Let stand 10 minutes to cool slightly, cut into 8 pieces, drizzle with syrup.

until next time...

Power Packed Protein Bars Pack a Punch

2013-04-07T08:00:00.000-05:00

Just imagine…you are in a deep body of water and the only way to survive is to tread or swim…for an hour…all the while being dunked, scratched, kicked and pulled. This scenario describes what my son endures nearly every spring day while playing the sport he loves: water polo. It is one intense game. Dang, I get exhausted just watching!

This weekend, his team had a tournament and it was my turn to bring snacks. Sure, I could have purchased prepackaged bars or treats for the team but that wouldn't have been as much fun! Instead, I wanted to make something that would help replenish the nutrients they would expend during the game and allow them to refuel for the next round.

My friend Lori shared a version of this Power Packed Protein Bar recipe with me. I knew this would be the ideal snack for this group of water polo playing teenagers with voracious appetites!

These bars are made with 5 simple and wholesome ingredients. They are concentrated in protein, fiber and many vitamins and minerals, making them incredibly healthy. At about 200 calories per bar, they may not be a choice for those following a very low-calorie diet plan. But anyone looking for a nutrient-rich, power-packed nutrition bar to help with endurance and sustained energy throughout the day, these are perfect!

The results of the tourney? Our kids ended up in the championship round. Great job team!

Power Packed Protein Bars

Ingredients

2 cups creamy or crunchy peanut butter (we used Shirk's Country Market, Centertown, MO)
1 cup honey (we used Pure Jackson-Mills honey, St. Louis, MO)
1/2 cup protein powder, any flavor (we used Juice Plus Complete chocolate flavor)
2 cups oats (we used Shirk's Country Market, Centertown, MO)
1/2 cup dried cranberries, blueberries, cherries or raisins (or any dried fruit really)

Cooking Directions

In a microwave safe bowl, combine peanut butter and honey, and microwave until melted, about 1 min.
Add in protein powder, oats and dried fruit of choice. Mix well.
Line 9x13 pan with waxed paper. Press bar mixture into pan.
Chill for 1 hour, cut into 18 squares.

until next time...

Warmed Lemongrass & Ginger Potato Salad

2013-03-29T08:18:00.000-05:00

Lemongrass is one of my favorite ingredients to cook with. Not only does it add an interesting flavor to recipes, it is also awesomely healthy. Lemongrass has been used for centuries to help alleviate many ailments including stomach upset, and tension. Lemongrass is a germ fighter: a mild antiseptic, antifungal and antibacterial, it helps lessen symptoms of the common cold and coughs. Some studies suggest that lemongrass may help lower high blood pressure and could play a role in cancer prevention. Nutritionally, it is high in folate, iron, potassium and magnesium.

Adding lemongrass to dishes adds a light, refreshing, citrus accent without the sourness of lemon. Not all grocery markets carry lemongrass but it is worth seeking out. I happened to find grated lemongrass in the frozen section at a local global supermarket in the Lou. Anytime a recipe calls for lemongrass, I can break off a hunk, thaw out, and rock-and-roll.

If you are not able to find lemongrass, Cooking Light offers a good substitution: try using 1 ½ teaspoons grated lemon rind plus 1 teaspoon fresh lemon juice to equal 4 teaspoons lemongrass. Not exactly the same flavor, but a pretty good option in a pinch.

This Warmed Lemongrass and Ginger Potato Salad combines lemongrass with fresh ginger, an award-winning combo with an Asian flair. You may recall this dynamic duo in another recipe, Succulent Blueberry Turkey Burgers, a literal award winner- a $1000 grand prize recipe contest winner! I bet it was the lemongrass that swayed the judges.

I'd sure love to hear how you use lemongrass! Leave a comment at the end of this post, or connect on Eating Local in the Lou's Facebook page.

until next time...

Warmed Lemongrass and Ginger Potato Salad
(recipe adapted from Cooking Light)

Ingredients

2 pounds red potatoes, cut into small pieces
3 Tbsp. rice vinegar
2 Tbsp. sesame oil
3 Tbsp. fresh lemongrass, peeled and thinly sliced
1 1/2 Tbsp. fresh ginger minced finely
3/4 tsp. salt
1 jalapeno pepper, minced
1/3 cup green onions, thinly sliced
2 Tbsp. cilantro, chopped

Cooking Directions

In a medium saucepan, place potatoes and cover with cold water; bring to boil, reduce heat and cook until tender, about 10 minutes, drain.
In a large bowl, combine vinegar, oil, lemongrass, ginger, salt and jalapeno. Add cooked potatoes to vinegar mixture, toss gently.
Sprinkle with green onions and cilantro and serve immediately warm or chill in refrigerator until ready to serve.

Break for Spring with Black Bean, Kale and Avocado Tacos

2013-03-25T13:07:00.002-05:00

Vegan and Gluten Free: Black Bean and Avocado Tacos

This past week, the Cowie Clan enjoyed a fun-filled week in Orlando Florida with Nana and Grandpa J. A spring break in the true sense: a few days of fresh warm spring air, a welcome break from the late winter we’ve been having (and continue to have) in the Midwest.

As with most vacations, our week was full of indulgence and vacation-food overload. Our day at Epcot was no exception. I was in heaven at Epcot's Flower and Garden Festival Garden Marketplace. The World Showcase had kiosks with spring-inspired small plates of nibbles from around the world. In front of each kiosk there was a small garden featuring fresh edibles from the menu. Of course I had to try something from just about every kiosk! My favorite had to be the Cottage in the United Kingdom. They served Waterkist Farms Heirloom Tomatoes with house-made Mozzarella, Minus 8 Vinegar and Basil and a Trio of tiny Trifles: Chocolate, Berry, and Ginger and Tea flavors.

By the end of the trip, it was time to get back on track and back to reality. Black Bean, Kale and Avocado Tacos were a perfect finish to a magical week. With south-of-the-border flavors and ingredients, these tacos are light, yet filling. Kale, avocado, black beans and sunflower seeds are the main ingredients, all super duper healthy. Although completely vegan and gluten-free, the tacos are satisfying and didn’t leave us feeling like we were missing out on anything.

Now back in the Lou, the kids are delighted to have an unexpected additional day of Spring Break with weather that in no way resembles spring. Our awesome memories of flip flops, sunscreen and sunglasses will have to get us through the ten inches of snow piled up on the porch. And the hope that the warm spring air will soon be here as well.

Vegan and Gluten Free: Black Bean, Kale and Avocado Tacos (recipe adapted from wholeliving.com)

Ingredients

2 avocados
2 garlic cloves, minced
3 Tbsp. fresh lime juice
2 tsp. cumin
salt and pepper to taste
8 taco shells (certainly tortilla chips or corn tortillas would work well too)
3 cups fresh kale, chopped
2 cups black beans (Bellews Creek Farm, Hillsboro, MO) or 1 can rinsed black beans would be a super fast option
1 cup toasted sunflower seeds
1 Tbsp. finishing salt (we used Cyprus black lava sea salt purchased in Downtown Disney but any course salt would do just fine)

Cooking Directions

Mash avocado in a medium bowl. Mix in garlic, lime juice, cumin, salt and pepper.
Bake taco shells according to box directions.
Divide avocado mixture among shells, top with kale, black beans and sunflower seeds. Season with a course finishing salt.

until next time...

Celebrate Pi Day: Apple and Toffee-Peanut Hand Pies

2013-03-13T08:31:00.001-05:00

We have a small obsession with pi and pie in our house. My son has been fascinated with the number pi for as long as I can remember. Few things in life are forever. I think the fact that this number goes on forever in some ways offers him an unmet challenge to memorize as many of the numbers as he can. Last year on a family vacation he memorized pi to fifty numbers, past the 3.14 most of us know. Ask him today and he will still be able to recite them back to you.

The pie obsession is my hubby’s. He was so fortunate to grow up with a mother that loved to bake and was gifted with stellar baking skills. Her particular talent was making beautiful pies with from-scratch crusts.

Then the poor guy met and married me, who couldn’t make a successful pie crust from scratch even if my life depended on it. Plus, being a dietitian and always trying to make healthy foods, I seldom get the notion to bake a pie. Needless to say, he gets jipped out of homemade pie most days of the year.

So in order to celebrate one of my son’s favorite numbers with one of my husband’s favorite desserts, I made pie for Pi Day: Apple and Toffee-Peanut Hand Pies. I can justify that these pies are healthy-ish in that they are filled with apples, lemon juice, cinnamon and peanuts, and are serving size appropriate.

I used refrigerated pie dough to avoid risking a baking flop. Rather than adding toffee chips and sugar as the original recipe suggests (Cooking Light), I used crushed toffee-covered peanuts purchased from the farmers market. Also, the recipe calls for fresh apples but I thought this would be a great recipe to use frozen apples from last fall’s harvest.

(To freeze apples for later use: slice or chop fresh apples, toss with lemon juice to coat and freeze in a single layer on a cooking sheet. Then transfer to a plastic freezer bag until ready to use.)

So this March 14th, I wish each of you a Happy Pi Day!
What is your favorite type of pie?

Apple and Toffee-Peanut Hand Pies

Ingredients

1 cup finely chopped Gala apples (frozen apples picked at Thierbach Orchards, Marthasville, MO)
1 tsp. fresh lemon juice (if using fresh apples)
1/3 cup chopped toffee covered peanuts (or crushed peanuts and toffee candy)
1/2 tsp. ground cinnamon
1 package (15 ounce) refrigerated pie dough (both pie crusts needed)
Cooking spray
1 egg, slightly beaten with 1 Tbsp. water (Sparks Farm, Warrenton, MO)
1 Tbsp. cold butter, cut into 9 cubes

Cooking Directions

Preheat oven to 375. Spray baking sheet with cooking spray.
In a medium bowl, mix together the apples, toffee-peanuts, lemon juice (if using fresh apples) and cinnamon.
Roll out both of the pie dough portions. Using a drinking glass or 3-inch round cookie cutter, cut about 9-10 small dough circles. Save remaining dough scraps for another use or discard.
Place half of the small dough circles on prepared baking sheet. Lightly brush with egg wash (egg and water mixed).
Spoon about 1 Tbsp. of apple mixture onto each round, leaving about a 1/4 inch border around edges. Top each round with a small dab of butter, then with remaining round of dough. Seal edges with a fork.
Brush egg wash over top of each round; bake at 375 for 25 minutes or until golden brown.

until next time...

Pumpkin Becomes More than a One-Hit-Wonder with Vegetarian Tex-Mex Patties

2013-03-05T14:13:00.000-06:00

Poor pumpkin. Often underestimated and under appreciated, this winter squash usually makes a short debut each year. In October, it sits on a porch, gutted and glowing, only to be oogled, not to be eaten. Then in November, pumpkin gets a promotion and takes center stage on tables in the unrivaled meal of all meals: Thanksgiving.

It is the star performer in the climatic ending to the feast, leaving many of us holding up our lighters begging for an encore! And then, like a one-hit-wonder it is soon forgotten becoming a distant memory until the following year.

It is truly a shame to enjoy this edible orange orb only once or twice a year. Pumpkin is an incredibly nutritious vegetable, loaded with vitamin A (in the form of beta carotene), known to protect against certain cancers, heart disease and early signs of aging. Pumpkin is also filled with fiber, folate, potassium, and vitamins C and E. Despite its rather high carbohydrate content, it has an incredibly low glycemic index load. And when plentiful in the fall, it can be canned or frozen and stored for later use.

In these Vegetarian Tex-Mex Patties pumpkin acts more like a back up singer, not really taking front stage with flavor but certainly adding incredible moisture and texture to the dish. These patties are kid-friendly and a terrific option for a fast meal. You can place uncooked patties in the freezer in a zip-top bag. When ready to prepare, grab a few out of the freezer and pop straight into a skillet to brown and serve. Enjoy these Vegetarian Tex-Mex Patties over a bed of lettuce for a satisfying vegetarian meal or serve as a side dish.

Vegetarian Tex-Mex Patties

Ingredients

2 slices leftover bread (I used bread from Breadsmith Bakery, St. Louis, MO)
1/3 cup fresh parsley, chopped
3/4 cup shredded sharp cheddar or Monterrey jack cheese
1 Tbsp. olive oil
1/2 cup onion, finely chopped
1/2 cup green bell pepper, finely chopped (or yellow or orange if you want to disguise in patty)
1/2 cup frozen corn kernels (hopefully saved from the summer harvest from your local grower)
1 clove garlic, minced (I got mine at Maude's Market, St. Louis, MO)
1 tsp. each chili powder and cumin
1 egg (Spark's Farm, Warrenton, MO)
1/2 cup pureed or canned pumpkin (Hilty's Bee Yards, Bowling Green, MO)
1/2 cup low-fat ricotta
salt and pepper to taste
1/4 cup panko breadcrumbs
1 pat butter

Cooking Directions

Crumble bread slices by pulsing in a food processor until course bread crumbs form.
In a medium sized skillet, heat oil and saute onion, pepper and corn until soft, about 5 minutes. Add in garlic, chili powder and cumin and cook for one more minute; remove from heat.
Meanwhile in a medium bowl, mix together the bread, parsley and cheese. In a large bowl mix together egg, pumpkin and ricotta. Add in the bread mixture, salt and pepper.
Carefully shape about 1/3 cup of mixture into six-seven patties. Dredge patties in breadcrumbs and refrigerate for at least one hour (or freeze for later use with wax paper between patties to separate).
When ready to enjoy, melt butter in large skillet and fry patties until golden brown, about 3 minutes on each side (or 4 minutes each side if frozen).

until next time...

Sugar and Spice and Everything Nice Snack Mix

2013-02-26T15:22:00.000-06:00

Sweet and Spicy Snack Mix

You might be thinkin’…another snack mix with pretzels, rice cereal and nuts (yawn)? Well, I gotta tell you, this is no ordinary mix. It combines sugar and spice and everything nice, perfect for anyone that likes a little kick in the pants every now and again.

A word of caution though- once you try one bite, you will be snackin’ until there is no more, so you better round up some friends to share.

I shared mine with dear friends last weekend. Each year, we attend a Trivia Night fundraiser for our children’s school. We’ve been a Trivia Night team since our oldest kids were in kindergarten. Over the nine years, our lives have changed. Some have moved, some have changed schools, and some have kids that've since graduated. Through it all, one thing remains the same: come heck or high water, we show up for Trivia Night once a year.

And boy do we show up. We may not be very talented in trivia but we are certainly keen on making spectacles of ourselves by dressing up according to that year’s theme.

This year’s theme was “The Oscars” so we each went as characters from movies nominated this year. One couple was James Bond and a bond girl from Skyfall, one gentleman went as Abe Lincoln (isn’t he a dead ringer!!) and my hubby and I went as characters from Brave. I think what clinched it for us was the couple dressed as an academy award winner with her Oscar!

We were bestowed the high honor of best-dressed table and awarded the Elvis bust trophy which we plan to proudly display in our homes (Elvis will take turns on each of our mantels throughout the year).

The sweet and spicy snack mix was long gone before night’s end, but the memories of a great evening will last a lifetime (or until dementia sets in, whichever comes first).

Sweet and Spicy Snack Mix (adapted from Cooking Light, Dec. '12)

Ingredients

3 Tbsp. brown sugar
2 tsp. thyme, fresh (or 1 tsp. dried)
1/2 tsp. kosher salt
1/2 tsp. ground cinnamon
1/2 tsp. ground red pepper (or less if you don't want as much spunk)
1/2 cup pecans (Missouri Northern Pecan Growers, Nevada, MO)
1/2 cup almonds
1 1/2 Tbsp. butter (I used salted)
1 1/2 cups crispy rice cereal squares (like Chex)
3 cups tiny pretzels
2 Tbsp. pure maple syrup (Morris Maple Leaf Farm, Lake Odessa, MI)

Cooking Directions

Preheat oven to 350 degrees. Toast pecans and almonds in a roasting pan for about 10 minutes or until nuts just begin to brown. Add butter and toss until melts.
Gently stir in pretzels, cereal and syrup with nut mixture.
Meanwhile, in a small bowl combine sugar, thyme, salt, cinnamon and red pepper.
Sprinkle sugar/seasoning mixture over pretzel and nut mixture, and toss to coat.
Bake at 350 for 10 minutes, stirring once, Cool completely, then let the snacking begin!

until next time...

A Vegan Meal: Roasted Cauliflower, Garbanzo Beans and Olives

2013-02-20T10:18:00.000-06:00

Garbanzo beans are a staple in the Cowie house. In fact, the pantry is stocked with several types of beans at all times. Some families run out for milk and bread when a storm ensues, we run to the store for beans (slight dramatization).

Garbanzos are just so dang versatile and healthy. They are high in protein and zinc so a perfect sub-in for meat but with a bonus. Being high in fiber, they help keep us feeling full long after the meal. Garbanzo beans are the main ingredient in the ever-popular hummus dip and in falafel. And garbanzo bean flour is often used as a gluten-free option with cooking and baking.

Personally I prefer to use canned garbanzo beans rather than dried- it’s a texture thing. When dried garbanzo beans are soaked and cooked, they still seem to have a crunch that just does not appeal to me. Same with roasting garbanzo beans. There are all kinds of recipes for a healthy, crunchy, high protein snack of roasted and seasoned garbanzos. I’ve tried several variations and keep coming back to the conclusion that I’d prefer my garbos a bit more on the mushy side.

Recipe adapted from Cooking Light Mar. 2010

This Roasted Cauliflower, Garbanzo Bean and Olive recipe actually calls for the garbanzo beans to be roasted along with the cauliflower, garlic and olives. If you like the crunch, add the beans to the roasting pan. If you prefer the softer texture of the beans, add after. Either way, this dish is delish! It could be served as a side dish or as a vegetarian meal when served with rice or naan bread.

Just one last note…when I worked as a Supermarket Dietitian, I came to realize that many people did not know that garbanzo beans are the same thing as chickpeas. We actually sold garbanzo beans in one isle and chickpeas in another (and for different prices)! Some say garbanzos, some say chickpeas…call them whatever you want and stock up.

Roasted Cauliflower, Garbanzo Beans and Olives

Ingredients

1 large head cauliflower
3/4 cup green Spanish olives, chopped
8 garlic cloves
1 (15 ounce) can garbanzo beans (chickpeas), drained and rinsed
3 Tbsp. olive oil
1/2 tsp. crushed red pepper
3 Tbsp. fresh parsley, chopped
long-grain rice (we used Martin Rice from Bernie, MO)

Cooking Directions

Preheat oven to 450 degrees.
Combine cauliflower, olives and garlic in a roasting pan. Drizzle with olive oil, sprinkle with red pepper. Toss well to coat.
Bake at 450 for about 20 minutes until cauliflower is golden, stirring after 10 minutes.
Remove from oven, stir in beans, top with parsley and serve with prepared rice.

until next time...

A Macaroni Party: Dried Fig, Goat Cheese and Toasted Walnut Mac

2013-02-12T12:40:00.000-06:00

Macaroni and Cheese is the ultimate mac daddy of all comfort foods. (yeah, pun totally intended). Carb-loaded pasta covered in melty-gooey cheese. What’s not to love? With so many options and variations of Macaroni and Cheese, I got to thinking…wouldn’t it be fun to invite a bunch of friends over and ask them to bring their version of macaroni?

And so that’s what we did. We encouraged our friends to think outside the blue cardboard box and bring their version of mac ‘n cheese to share.

The party was a blast! Everyone brought a totally different type of mac ‘n cheese: Buffalo Chicken Mac, Mac with Andouille Sausage and Red Sauce, a Ragu with Spinach, White Beans and Macaroni Noodles, and an original recipe mac with a Mexican flair that the couple named “the Macarena Macaroni”.

I made Dried Fig, Goat Cheese and Toasted Walnut Mac although I took the liberty to use rotini pasta rather than macaroni. I figured, it’s my party and I can change the noodles if I want to (while humming Leslie Gore’s song).

We even had a macaroni dessert that tasted like a bread pudding , drizzled with caramel sauce and topped with mixed berries, completely naughty but nice. The Blood Orange Cosmo was inspired from a crafted cocktail served at the Macaroni Grill.

Macaroni and Cheese is certainly not typically thought of as a “health food”. But here are a few ways to make mac with more nutritional muscle:

Use whole wheat noodles. Trust me, with all the melted cheese, your tasters will not know the difference
Prepare your mac using part-skim cheeses and low-fat milk and skip the margarine to lessen the fat content.
Throw in some healthy mix-ins such as black olives, beans, chopped bell peppers, steamed broccoli, tomatoes, sautéed mushrooms and onions, spinach, etc.
To “sneak in” even more veggies, a bit of cooked pureed butternut squash or canned pumpkin can be mixed in without affecting the taste.

My only regret is not thinking about making everyone macaroni necklaces to wear…perhaps an excuse to host a Macaroni party again.

Dried Fig, Goat Cheese and Toasted Walnut Mac (adapted from recipe in Family Circle Jan '12)

Ingredients

2 1/2 cups milk
1 sprig fresh rosemary (I purchased from Local Harvest Grocery, Kirkwood, MO)
1 pound pasta (I used rotini)
2 Tbsp. salted butter
1 Tbsp. flour (I used stoneground whole wheat from Shirk's Country Market, Centertown, MO)
2 logs goat cheese, 8 ounces total (Heartland Creamery, Newark, MO)
1 cup dried figs, sliced
1 cup chopped walnuts, toasted (Hammons, Stockton, MO)

Cooking Directions

Heat milk with rosemary in a small saucepan over low heat for about 20 minutes; discard rosemary.
Meanwhile cook pasta according to box directions to al dente.
In a small saucepan, melt butter, whisk in flour, and cook for 2 minutes. Slowly pour in infused milk, bring to a low boil, then simmer for about 3 minutes. Stir in goat cheese.
Combine pasta, sauce mixture, toasted walnuts and figs.
Top with a few bits of goat cheese and serve.

until next time...

Valentine 'Staches and Smooches Suckers

2013-02-07T21:36:00.000-06:00

Valentine’s Day is in a few days and although there are some great valentine options for purchase, it's way too much fun to make our own. Over the years, my kids and I have enjoyed choosing which valentines to make and give to friends. Last year, we made iPod touch’s out of boxes of conversation candy with string and peanut butter cups for the ear buds. The year before foam fortune cookies, and the year before that, cell phones out of candy buttons. Sadly, I have no photos of any of them.

This year the decision was to make ‘Staches and Smooches Suckers. These suckers are really simple to make and only take about 10 minutes to prepare. You do need a candy thermometer to get the hot candy mixture to a “soft crack”, or 275 degrees.

I followed this recipe, except instead of cherry flavored gelatin I added strawberry per my son’s request. It would be a ton of fun to try more unusual varieties (like apricot…or what about margarita flavor?...well, maybe not for kids)! You definitely have to work quickly as the hot candy mixture starts to harden in just a few minutes.

Once the suckers were cooled, we covered each with tiny cellophane bags that I purchased from Michael’s. We traced ‘staches and smooches onto brown and red foam, cut them out, popped a hole using a tiny hole punch and thread each onto the sucker sticks.

Happy Valentine's Day to you all!

xxxooo

until next time…

Product Review: Lean Cuisine’s Chef’s Pick Culinary Collection

2013-02-05T11:23:00.000-06:00

This past Sunday with the Super Bowl game in the evening, I knew we would be warming the couch more than usual and probably indulging on foods that we normally don’t eat. So before the pre-game festivities began, we made sure to get in some exercise and have a light but satisfying lunch.

This was the perfect opportunity to try one of Lean Cuisine’s Culinary Collection “Chef’s Pick” meals.

The “Chef’s Pick” meals were created by acclaimed chefs and are inspired culinary creations reminiscent of those found in top end restaurants.

I chose the Ranchero Braised Beef with a side of chipotle mashed sweet potatoes while my teenage son tried the Steak Tips Portabello with a side of broccoli.

Both meals were quite tasty and the sauces flavorful. The Ranchero Braised Beef had the perfect amount of spiciness. My favorite aspect of the meal was the side of Chipotle Mashed Sweet Potatoes (I was tempted to lick the container clean but I restrained myself)! Both meals were perfectly portioned for a healthy lunch. Sweet potatoes are the first ingredient in the Ranchero Beef meal and broccoli in the Steak Tips Portabello. The meals contain a good amount of protein while keeping the fat content on the lower side.

One suggestion I would make to anyone having a Lean Cuisine meal is to have an additional serving of fruit AND vegetable with the meal (preferably sourced locally!) to really boost the nutrients and fiber without much of an increase in calories. As with most processed meals and snacks, the sodium content is on the higher side, so I would also encourage a big glass of water as the preferred beverage.

Although we seldom have frozen prepared meals in the house, I certainly appreciate the convenience that these meals provide and that they allow my kids the ability to warm up a nourishing mid-day meal in minutes when they are hungry. Lean Cuisine meals keep it healthy, are perfectly portioned and offer delicious options. Next time I plan to try the Asparagus Ravioli and the Chicken Pecan.

Question: what is your favorite Lean Cuisine meal?

I have partnered with Lean Cuisine through DailyBuzz Food to help promote their new line of Chef's Pick products. I have been compensated for my time commitment to work with this product. However, my opinions are entirely my own and I have not been paid to publish positive comments. Thank you Lean Cuisine!

until next time...

Cranberry and Toasted Pecan Bread with a Citrus Glaze

2013-01-30T20:31:00.000-06:00

This Friday, February 1^st is the 10^th annual Wear Red Day, a national campaign raising awareness on the leading killer of women: heart disease. Thankfully women have started to realize that heart disease is a serious health issue not just affecting men. The cool thing is, each of us can make lifestyle choices that can positively impact our destiny. By taking care of our bodies, not smoking, exercising regularly, drinking alcohol in modest amounts and eating well, we can seriously reduce our risk.

Most everything served up here at the Lou is heart healthy, including this Cranberry and Toasted Pecan Bread with Citrus Glaze. Half of the flour has been swapped out for whole-wheat flour and the pecans contain heart healthy nutrients such as folic acid, calcium, magnesium, fiber and vitamin E.

This quick bread also features cranberries and citrus, which are both antioxidant rich and in season during the winter months. When bags of cranberries are on sale during the holidays, I like to stock my freezer (hoard?) for later use. Eating seasonally offers the best that nature provides at that time of year. Often produce that’s in season is more affordable and flavorful. For other fruits and vegetables now in season, check out Cooking Light’s Produce Guide, an excellent resource highlighting what’s in season during each of the four seasons.

So this Friday, show support for National Wear Red Day by wearing red and trying this Cranberry and Toasted Pecan Bread crumbled over a container of vanilla yogurt. Your heart will thank you.

Cranberry and Toasted Pecan Bread with a Citrus Glaze

Ingredients

3/4 cup cranberries, chopped
1/2 cup pecans, chopped (Missouri Northern Pecan Growers, Nevada, MO)
3/4 cup whole wheat flour (Shirk's Country Market, Centertown, MO)
3/4 cup all-purpose flour
3/4 tsp. baking powder
3/4 tsp. salt
1 cup raw sugar (granulated works too)
1/2 cup canola oil
2 eggs (Spark's, Warrenton, MO)
1 tsp. vanilla extract (see this link for making your own)
1/2 tsp. almond extract
1/2 cup fat-free milk
3 Tbsp. powdered sugar
1 Tbsp. fresh lemon juice (or orange juice would be great too)

Cooking Directions

Heat oven to 350 F. Spray 2 loaf pans with cooking spray, dust with flour.
In a small skillet, toast pecans over medium heat for about 1-2 min being careful to not burn.
Toss cranberries and pecans in 1/8 cup of flour in a bowl to coat.
Combine remaining flour, baking powder and salt in medium mixing bowl.
Beat sugar and oil in large bowl on medium speed for 1 minute. Add eggs and beat until just blended. Add in vanilla and almond extract.
On low speed, slowly add some of the flour mixture, then milk, alternating until all incorporated. Stir in cranberry and pecans; divide batter between pans.
Bake about 55 minutes until toothpick comes out clean. Allow to cool.
Whisk powdered sugar and lemon (or orange) juice to make glaze. Drizzle over cooled slices of bread.

until next time...

Three Cheers for Chorizo, Spinach and Sweet Potato Soup

2013-01-26T08:56:00.000-06:00

Last year around “the big game”, I posted a recipe for a Chorizo and Lentil Stew that was outta this world. For this upcoming Super Bowl, I have another sassy, spicy number with chorizo as the MVP: Chorizo, Spinach and Sweet Potato Soup.

Chorizo is a Spanish sausage that has quite a bit of spunk. Although chorizo is by no means considered a health food, a little goes a long way, adding really great flavor and heat. The nutritional benefits of the other ingredients in this soup (sweet potatoes, spinach, tomatoes, avocado, cilantro, lime…and even the cumin!) more than outweigh the not-so-healthy-but-gosh-darn flavorful chorizo.

This soup is definitely a winner, and will have you scoring a touchdown in your kitchen!

Chorizo, Spinach and Sweet Potato Soup (adapted from Food Network Magazine, Nov. 2012)

Ingredients

2 flour tortillas, cut into thin strips
cooking spray
1 tsp. salt
1/2 pound chorizo sausage (Todd Geisert, Washington, MO)
2 tsp. ground cumin
1 large sweet potato, peeled and cubed (Zimmerman's Produce, Vandalia, IL)
14-ounce can tomatoes (I used 2 large tomatoes that I had in the freezer. Run under warm water to slip off skin, chop)
4 cups baby spinach
1 lime, quartered
1/4 cup cilantro, chopped
1 avocado, pitted and chopped
4 cups chicken or vegetable broth

Cooking Directions

Heat oven to 375. Spray tortilla strips with cooking spray, spread in a single layer on cookie sheet and bake until golden, about 10 minutes. Sprinkle with salt, allow to cool.
Heat a large stockpot over medium-high heat; add chorizo and cumin, cook until browned, about 5 minutes.
Add sweet potato, broth, tomatoes, 1 cup water; bring to boil then reduce to simmer; cook about 15 minutes until potatoes tender.
Add in spinach, divide among 4 bowls, top with a squeeze of lime juice, cilantro, avocado and baked tortilla strips.

This week's question: who do hope wins "the big game"?

until next time...

Chicken with Honey-Beer Sauce

2013-01-20T10:30:00.000-06:00

I must have chicken on my mind. This month’s issue of Cooking Light highlights chicken 25 ways, which reminded me of a recipe from the September issue that I wanted to try: Chicken with Honey-Beer Sauce.

Yep, the recipe contains beer and my kids ate it. But before you turn me in to the authorities, realize all of the alcohol evaporates out as it reduces. The resulting sauce is a rich, comforting, sweet and salty combination.

Here in the Lou (arguably the beer capital of the world), we are fortunate to have a wide variety of really good local beer options. I used a less known microbrew from the outskirts of St. Louis, mainly because I had it on hand. It would be fun to see how the flavor profile would change based on the type of beer used.

Although it is not easy to eat locally in the middle of winter, it’s not impossible. This recipe contains staples such as mustard, honey, onions, and beer, all produced in areas close to the Lou. Thankfully many farmers are using hoop houses to grow vegetables during the cold months. I purchsed some locally sourced carrots that I served lightly steamed, with a squeeze of lemon juice and a drizzle of honey.

Oh- and before you go… remember this quite unusual burger?

A few days ago I found out that my Succulent Blueberry Turkey Burger with Ginger and Lemongrass served with Blueberry Ketchup won the Savory Grand Prize in the Mama’s Plate Update Blueberry Blogger Recipe Contest. I was freaking-out-excited when I got the call!! (Acceptance speech): I’d like to sincerely thank the U.S. Highbush Blueberry Council for this big honor and for thinking that my original recipes were tasty enough to win. I’d also like to thank my friend Dawn for the idea to add the lemongrass. I agree Dawn, it's what made the recipe award-winning!

Chicken with Honey-Beer Sauce (adapted from Sept. '12 issue of Cooking Light)

Ingredients

2 tsp. olive oil
4 boneless, skinless chicken breasts, preferrably organic
1/2 tsp. freshly ground black pepper
1 small minced onions (mine from Fair Shares CSA)
6 oz. beer (I used Half-Wit Wheat Ale, Charleville, MO)
2 Tbsp. soy sauce
1 Tbsp. whole grain Dijon mustard (I used Sandhill Farm, Rutledge, MO)
1 Tbsp. honey (I used Bekemeier's, Neosho, MO)
2 Tbsp. fresh parsley

Cooking Directions

Heat oil in skillet over medium-high heat; add chicken, sprinkle with pepper, cook about 6 minutes on each side until done. Remove chicken from pan.
Add onions, cook about 1-2 minutes until translucent.
In a small bowl, whisk together beer, soy sauce, mustard and honey.
Add mixture to pan, bring to boil, gently scraping pan to loosen brown bits. Simmer liquid until reduced, about 4 minutes.
Return chicken to pan, to coat with sauce.
Sprinkle with parsley and serve.

until next time...

Chicken Ciabatta Sandwich with Goat Cheese, Roasted Red Pepper and Olive Tapenade

2013-01-14T14:15:00.000-06:00

The holidays are now behind us, but my mind keeps fondly wandering back to a couple of special homemade gifts that I received. One was a jar of homemade marinated olives from a dear friend that shares a passion for healthy, local and sustainable food. Oh, how I wish I could’ve offered a few of these olives to you- they were so good! If I had to guess, they were marinated in olive oil, lemon zest, rosemary, and did I detect a hint of crushed red pepper?

When handing me the jar, my friend mentioned that the olives needed to be eaten within the next couple of weeks. Uh, that wasn’t a problem- they were devoured within a matter of days! Later that week, when she asked how I ended up using the olives I had to fess up- many of them were spooned right into my mouth!

I figured I’d make better use of the remaining olives by creating something that the family could also enjoy. I made a chicken ciabatta sandwich with goat cheese, roasted red pepper and olive tapenade. I cooked the chicken breasts in some of the oil from the olive jar, which added a ton of flavor to the cooked chicken. A layer of fresh local goat cheese (chevre) was slathered on the multigrain ciabatta bun adding just the right amount of tanginess. A handful of organic spring lettuce mix, a slice of jarred roasted red pepper, topped with the crown jewels- the marinated olives, rough chopped. I smile just thinking of how good that sandwich was! Of course if you do not happen to have a jar of homemade marinated olives on hand, using jarred olive tapenade would work great.

The other gift that keeps bringing a smile to my face is a set of cloth napkins with a printed “wordle”, a word cloud in the shape of an apple, created using words from my blog! Wordles can be created using any words and can be formed into any shape. Once the wordle is created, it can be produced onto just about anything you can think of including mugs, t-shirts, canvases, etc. Check out Tagxedo.com if you are interested in creating your own wordle.

Question: what gift did you receive that keeps bringing a smile to your face?

Chicken Ciabatta Sandwich with Goat Cheese, Roasted Red Pepper and Olive Tapenade

Ingredients

2 Tbsp. olive oil
2 chicken breasts, halved
2 ounces fresh goat cheese - I used Heartland Creamery Chevre, Newark, MO
2 jarred roasted red peppers
1 cup spring lettuce mix, preferably organic and local when available
about 1/2 cup chopped mixed olives or jarred olive tapenade
4 whole grain ciabatta buns

Cooking Directions

Heat olive oil in skillet on medium heat. Add chicken breasts; cook about 5 minutes on each side until fully cooked.
For each sandwich: spread about 1/2 ounce goat cheese on one bun; add 1/2 red pepper, 1/2 chicken breast, top with about 1/4 cup lettuce and 1/8 cup of olives or tapenade. Add top bun and enjoy!

until next time…

A Sunday Road Trip to a Farm Reminds Us Why We Choose Local

2013-01-08T12:13:00.000-06:00

No recipe today, just a story that will live in our hearts and memories for a long time to come.

On Sunday afternoon, our family took a road trip to Windcrest Dairy, a farm located about 45 minutes outside of downtown St. Louis. We are quite fond of the yogurt that this dairy produces so when Kurt the farmer invited us to come visit the farm we jumped at the chance.

The tour started with a glimpse into where the milk is processed and how the yogurt is made.

We then took a walk to meet ‘the ladies” some of which were in the maternity ward about to give birth,

this gal is huge- definitely very preggo!

others were getting their fill of wholesome feed, all of which is grown on the premises.

ya gotta wonder what she is thinking staring right at me!

And this little gal was having a ball running circles around us.

I wanted to take this one home!

The highlight of our visit had to be our kids getting the chance to hand milk one of the cows.

Visiting the farm was such a great experience for all of us. Meeting the people that care for animals that provide us nourishment was humbling and moving. The trip was a terrific reminder of the effort and dedication that goes into running a small family farm.

Being committed to eating locally whenever possible supports our local economy and individuals such as Kurt and his family. It provides the opportunity to chat with the people that feed us and ask questions, and helps us gain a deeper connection to where our foods originate. It limits the miles our foods travel therefore minimizing the environmental impact. And certainly, it allows for fresh, just off-the-farm food so it often tastes better!

If you are a fellow urban dweller, I encourage you to think globally, eat locally and take a trip to visit a farm as soon as you can. And please share your stories if you do!

until next time...

Semi-Vegetarian Tortilla Soup- twice as good as the original

2013-01-05T15:04:00.000-06:00

Don’t ask me why but there must be something about the New Year that brings out a hankerin’ for tortilla soup. Maybe it has to do with the cold weather. Maybe it has to do with the limited local foods that I can find at this time of the year. Or maybe has to do with experiencing a major “senior moment”.

A couple of days ago I purchased some fresh spinach, local tofu, dried smoked chipotle pepper and red onion at a St. Louis Community Supported Agriculture program and decided to use the items in a tortilla soup. While sitting down and enjoying our meal, the kids and hubby said they recognized this soup and thought that I had made it before. If there is one thing that is certain in my kitchen, it is seldom that I make a dish twice.

Well, indeed I did. Last year in January, I wrote a post about a Vegetarian Tortilla Soup that was so delicious, even though the photograph does not show it (check out the link to see). I’ll-be-darned. I made almost the same soup without even realizing it until sitting down to write this post.

So please excuse my mental lapse and almost repeat recipe but please enjoy the new and improved version of Semi-Vegetarian Tortilla Soup. This time around I made it more kid friendly by adding cubed cooked chicken along with the extra-firm tofu, making it semi-vegetarian. I added a can of fire-roasted tomatoes for more smokiness. And I added a squeeze of fresh lime juice right before serving that really brightened up the flavors.

Just like last year, I leave you with Feliz ano Nuevo, or Happy New Year- to a great year ahead and many more bowls of tortilla soup!

Semi-Vegetarian Tortilla Soup

Ingredients

1 dried chipotle pepper
1 can (15 oz) fire-roasted tomatoes
3 Tbsp. oil
1 small onion, chopped
2 garlic cloves, minced
4 cups chicken or vegetable broth
1 container (14 oz) extra-firm tofu
2 chicken breasts, cut into cubes
4 cups fresh spinach, chopped
1 avocado, diced
1 cup shredded sharp cheddar cheese
1 lime, cut into wedges
3 Tbsp. plain Greek yogurt

Cooking Directions

Break apart the chipotle chile, removing stem; combine with tomatoes and juice in the food processor or blender.
Heat 1 Tbsp. oil in large pot. Add onion and garlic, cook until softened, about 5 minutes. Add to blender or food processor; blend ingredients until pureed.
In same pot, add 1 more Tbsp. oil and cook chicken; remove to plate.
Drain tofu, pat dry and cut into Â½ inch cubes. Heat 1 Tbsp oil in same large pot, brown tofu cubes for about 3 minutes.
Pour puree back into large pot with tofu, heat for about 5 minutes. Add broth, bring to boil, then simmer.
Add cooked chicken and spinach to pot, cook until greens are wilted, about 2 minutes.
Ladle soup into bowls, sqeeze fresh lime juice, top with avocado, cheese and a dollop of plain yogurt.

until next time...

Don't Denounce the Sprout: Brussels Sprout Salad with Avocado and Toasted Pepitas

2012-12-29T17:57:00.000-06:00

A big thanks to all of you that participated in the great Chobani Giveaway! I appreciate that so many of you helped spread the word about the giveaway and I had a great time reading all of the comments. Congrats to Allisha G. as the winner of a case of the 16-ounce Chobani yogurt blends. I hope to offer another giveaway in the near future so stay tuned.

Switching gears a bit…show of hands: who would say that their favorite vegetable is Brussels sprouts?...Anyone?? The poor Brussels sprout usually does not get the love it deserves.

As a kid, my mom would sometimes steam Brussels sprouts for our dinner veg. I would be playing in my room and the distinct aroma of cooking Brussels sprouts wafting in the air would make its way down the hall and permeate the entire house. As soon as the smell hit my nose, I’d call a friend and beg her to have me over for dinner to escape the torture of choking down one of those awful mini-cabbages.

Well, times have changed, my palate has matured (along with the rest of me) and now I can honestly say I enjoy the tiny cruciferous orbs. If you are not a super-fan, don’t denounce the sprout yet! This Brussels Sprout Salad with Avocado and Toasted Pepitas could be what changes you from a hater to a lover. The Brussels sprouts are shredded and served raw sparing your house from the smell when cooked. They are combined with the creaminess of avocado and nuttiness of toasted pumpkin seeds (pepitas) and tossed in a lovely lemon Dijon vinaigrette.

Question: if its not the B. sprout, what is your favorite vegetable?

Brussels Sprout Salad with Avocado and Toasted Pepitas

(recipe adapted from Whole Living Magazine, Nov. '12)

Ingredients

1 pound Brussels sprouts
1 avocado
1/4 cup pepitas (pumpkin seeds)
1 lemon
1 tsp. Dijon mustard
1/4 cup olive oil

Cooking Directions

Shred Brussels sprouts in a food processor.
Cut avocado into small cubes.
Toast pepitas in a dry skillet for about 1 minute.
Whisk together the zest and juice of lemon with Dijon and olive oil.
Toss sprouts with vinaigrette, add avocado. Season with salt and pepper. Top with pepitas.

until next time...

Peach Compote with Vanilla Sauce and a {Giveaway}!

2012-12-22T10:22:00.000-06:00

The countdown continues to Christmas Day and the end of a great Giveaway! If you enjoy Chobani yogurt as much as I do, you will be happy to know that there is still time to enter for a chance to win a case of Chobani Greek yogurt in the new 16-ounce size.

You have until the minute before Santa comes down your chimney (Dec 24^th at 11:59 p.m. CST). There are 10 ways to enter and if you are already an EatingLocal in the Lou fan/follower on Facebook, Twitter, Pinterest or Google Friend Connect, you have an automatic entry by clicking on that option. a Rafflecopter giveaway

Before you dash away, here is a lovely recipe featuring peach Greek yogurt:

Peach Compote Parfait with Vanilla Sauce

Ingredients

2 cups fresh or frozen peaches, chopped (Shirk's Country Market)
1/4 cup maple sugar or brown sugar
1 tsp. vanilla extract (make your own by following this link)
1/2 tsp. ground cinnamon
a pinch salt
1/4 cup water
1/2 cup sugar
2 Tbsp. water
1 Tbsp. butter
1/3 cup heavy cream
1 vanilla bean
16 ounce Chobani peach Greek yogurt

Cooking Directions

Combine peaches, maple sugar, vanilla extract, cinnamon, salt and 1/4 cup water in a saucepan. Simmer for about 30 minutes. Allow to cool.
Meanwhile, in a small saucepan, bring sugar and 2 Tbsp. water to a boil. Remove from heat, whisk in butter, heavy cream and vanilla bean. Allow to cool.
In a parfait glass, layer compote, top with peach Greek yogurt, and drizzle spiced vanilla sauce.

until next time...Happy Holidays to you all!

Have a Happy Healthy Holiday with Refrigerator Oatmeal {and a Giveaway!}

2012-12-18T10:15:00.000-06:00

The holidays are in full swing. As we dash and prance from one holiday party to the next, we are surrounded by decadent delectables calling us, daunting us, alluring us until we succumb to the temptations and say to ourselves, “Oh! I gotta try that!”

Years ago, I taught a series of weight management classes where we covered strategies for handling the holidays without overeating. One tip was to not under-eat the day of the party because inevitably we arrive at the party starving and snarf everything in site! Instead it’s best to eat healthy meals throughout the day knowing full well that our healthy-for-me meter will go out the door the second we eye the buffet table.

This Refrigerator Oatmeal can be made a day ahead and is the perfect pre-party breakfast. It is made with all good-for-you ingredients: Greek yogurt, oats, honey, fruit, milk, and chia seeds, those poppy seed look-alikes that have gained popularity. These cool little seeds are a good source of plant protein and omega-3 fatty acids, the good kind of fat known to reduce internal inflammation and boost heart health. Chia seeds are also super high in fiber: 1 tablespoon contains 6 grams! With the high fiber of the chia seeds, oats and fruit, and the probiotics in the Greek yogurt, your GI tract will be smooth sailing through the holidays right into the New Year!

A Happy Healthy Holiday Giveaway!!

As an incentive to get your holidays and New Year off to a great start, I am excited to announce another product giveaway!! One lucky winner will receive a full case of Chobani yogurts in the new 16-ounce size. You have up to 10 chances to win- enter as many options as you would like. If you are already an Eating Local in the Lou follower on Facebook, Twitter, Pinterest and/or Google Friend Connect, you automatically get an entry by clicking on the Rafflecopter for that option! This giveaway is open to U.S. citizens and closes at 11:59 pm CST on Christmas eve (Dec. 24).

a Rafflecopter giveaway

Chunky Monkey Refrigerator Oatmeal

Ingredients

1/4 cup rolled oats (Shirk's Country Market, Centertown, MO)
1/3 cup Chobani Vanilla Chocolate Chunk Greek yogurt
1/4 cup skim milk
1 Tbsp. honey (Bekemeier's, Neosho, MO)
1 Tbsp. chia seeds
1/2 sliced banana

Directions

In a jar with a lid, add all of the ingredients.
Screw on lid, shake well and refrigerate for at least 8 hours. Enjoy chilled.

Of course any flavor yogurt can be used with any fruit to make your own flavor combination. We also enjoyed peach yogurt with chopped peaches and blueberry yogurt with frozen blueberries...but this "Chunky Monkey" combo is our family fav.

until next time...