The Inspiring Cook

Give Your Kids a Nutrition Boost

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 03 Sep 2010 21:29:00 +0000

School's back in session and your anxiety over what to prepare for your child's lunch is probably in full swing. This week on The Inspiring Cook blog, we are fortunate to have a guest blogger, Kim Corrigan-Oliver from Your Green Baby, share ways you can prepare nutritious and delicious meals that are good for learning and good for the environment.
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As a nutritionist a common concern many parents express is they know what their children should be eating but life is so busy they find it difficult to always provide the highest quality nutrition for their kids. My approach is to introduce them to foods I consider “super foods for super kids”, they provide a wide variety of nutrients and health benefits and pack a nutritional punch; including them in your child’s diet will have a significant impact on their health and well being.

So here they are:

Blueberries are high in antioxidants, provide phytonutrients and are the perfect finger food for tiny hands. Serve them straight up fresh or frozen, added to smoothies, great as part of a meal or a quick snack.

Leafy greens provide a wide range of nutrients including vitamins A, C, and K, folate, iron and calcium. Getting leafy greens into your babes, toddlers or children is not easy. See below for links to a few recipes.

Avocado is full of healthy fats and for this reason makes it a winner for our developing children. Enjoy it in sandwiches, added to smoothies, as guacamole, or cut up in chunks as a great finger food.

Legumes and beans offer your children a wide range of minerals, fibre, slow release carbohydrates and protein. Beans make great finger foods, can be pureed into dips (what child does not love to dip) and used to perk up a salad, rice dish or soup.

Quinoa is used as a grain in our part of the world but is really considered a seed; and this little seed is a nutritional knockout! It has a full amino acid (protein) profile, provides fibre, calcium and iron, among other nutrients. It can be served warm as a replacement for rice, cold in a salad, pureed for babes, in patties with vegetables for a great finger food, in pancakes and its flour can be used in a wide variety of baking recipes.

Adding these kid friendly super foods into your child’s diet will have a positive effect on their health and well being today and in the future. And let’s not forget the benefits of these foods are not just for the kids; add them to your diet mom and dad and reap the benefits too!

A few helpful recipe links:
Easy ways to use leafy greens http://yourgreenbaby.blogspot.com/2010/05/greens-and-your-toddler.html

Bean dips http://yourgreenbaby.blogspot.com/2010/05/beans-beans-and-more-beans.html

Spiced up crunchy beans http://yourgreenbaby.blogspot.com/2010/04/spiced-up-crunchy-beans.html

Quinoa pancakes http://yourgreenbaby.blogspot.com/2010/07/quinoa-banana-cinnamon-pancakes.html

Quinoa vegetable patties http://yourgreenbaby.blogspot.com/2010/06/quinoa-vegetable-and-black-bean-patties.html

Kim Corrigan-Oliver RNCP, ROHP is a registered holistic nutritionist specializing in nutrition for mom, baby and toddler.

Visit her:
Blog http://www.yourgreenbaby.blogspot.com/
Twitter www.twitter.com/yourgreenbaby
Website http://www.yourgreenbaby.ca/

Off to School Oatmeal

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 27 Aug 2010 15:12:00 +0000

The school bus will be in front of your driveway soon. And once again, you're at a complete loss as to what to make your kids for breakfast before they head out the door. Most moms agree that breakfast is the most important meal of the day. But convenience often trumps nutrition when hectic morning schedules come into play. Many times the very foods moms turn to when in a hurry contain added sugars, artificial flavors and preservatives.

There are some simple changes you can make when it comes to building a better breakfast for your kids. That's why I've come up with a delicious Natural Food Friday recipe for home-made oatmeal that is tasty, wholesome and quick to prepare.

Most of us probably grew up on instant oatmeal or quick-cooking oatmeal, but steel-cut is a nutritional leap above these highly processed varieties. I had not heard of steel-cut oatmeal until I heard Oprah mention it on one of the healthy living episodes with Bob Greene. Then, being the nutrition nut that I am, I made sure to look for it during my next trip to the grocery store.

I made a pot and gave a bowl to my son. At first the chewy texture and lack of sweetness took some getting used to for my son. Adding a drizzle of agave syrup or honey made it more palatable for him and he barely even noticed the difference from the instant stuff. For him - disguise food with a little sweetness and he doesn’t seem to complain - much. I like to add fruit (dried or fresh) along with agave to my oatmeal because it makes the flavor of the oatmeal really pop - plus I can sneak in some extra fiber.

Steel cut oatmeal requires cooking on the stove top and usually takes about 20-25 minutes to cook. Most recipes call for water, but I prefer a creamy consistency, so I substitute half the water for 1% milk or soy milk. As you know, milk scorches very easily, so using milk will require lower cooking temperatures and a watchful eye. But, the richness in flavor and nutritional quality of steel cut oatmeal is worth your extra effort!

Note: You can prepare batches of steel-cut oatmeal ahead of time and store in the refrigerator or freezer for later use. For more on cooking steel-cut oatmeal, visit here.

What you need:

1 cup milk, 1% organic

1 cup water

1 cup quinoa, rinsed

1/4 cup golden raisins

1/4 tsp cinnamon

honey

chopped walnuts

What you need to do:

Bring milk and water to a slow boil over medium heat. Leave uncovered.

Add quinoa.

Reduce heat to maintain a slow, rolling boil. Stir frequently.

Cook quinoa for ~20minutes or until done.

Add raisins and cinnamon.

Turn off heat and cover. Allow combo to rest for 5 minutes.

Spoon into a bowl. Garnish with honey or agave and chopped walnuts.

Factors that drive food choices

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Mon, 23 Aug 2010 16:29:00 +0000

Ever taken the time to consider what you eat, when you eat and why? There are many factors that drive our food choices. At the top of the list is convenience. Families are busy, more so than ever before. As a result, most individuals value convenience so highly that they are willing to spend more of their food dollars on meals that require little to no preparation. These "easy" meals include prepackaged, prepared meals from grocery stores and restaurants. Other factors that drive our food choices include:

advertising
availability
habit
personal preference
social pressure
values or beliefs
nutrition and health benefit

What dictates the way you eat????? Do most of your current food choices support your nutritional health?

My Favorite Friday Night Snack ----- Red Pepper Hummus

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Sat, 14 Aug 2010 01:09:00 +0000

Hummus is one of the healthiest snack dips you can eat when the munchies set in on a Friday night. You can make hummus ahead of time and store in the fridge or you can make and eat it on the spot. I usually eat hummus with pita chips, pretzel crisps or raw veggies. Although I have a friend who likes to make hummus sandwiches as a snack. Gotta try that one!

Unfortunately, you aren't likely to find tahini in your average grocery store. It may require a trip to your local natural foods store. Buy hey, that'll give you a good excuse to pick up some other natural products you've been meaning to buy!

What you need:
2 large garlic cloves, chopped

1 15-ounce can garbanzo beans (chick-peas), rinsed and drained

1/3 cup tahini (sesame seed paste)

1/3 cup fresh lemon juice

1/2 cup chopped drained roasted red peppers from jar

What you do:
1. In a food processor, mince garlic.
2. Next add chick-peas, tahini and lemon juice - process until mixture is smooth.
3. Add roasted peppers - process until peppers are finely chopped and integrated into the hummus.
4. Season with salt and pepper to taste.
5. Enjoy!

~ Adapted from Bon Appétit January 1994

Seasonal Veggie Quesadilla

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 06 Aug 2010 15:12:00 +0000

This week I want to share a natural twist on a simple and tasty family meal. Quesadillas made with a variety of fresh, local, seasonal veggies are easy to make, inexpensive and healthy too! Remember, you can put practically anything you want in a quesadilla, so be creative, get your family involved and make an amazing home-cooked meal. Serve with a side of seasoned black beans.

What you need:
Large whole-wheat tortillas
1 cup shredded cheese - either Monterey Jack, Queso fresco, Mozzarella, Parmesan
1 tablespoon extra virgin olive oil
1 1/2 cup fresh veggies, sliced: healthy options include sliced mushrooms, onions, black olives, tomatoes, peppers (green, red, jalapeno)
2 cloves garlic, finely chopped
1/2 cup shredded chicken, optional
1 bunch fresh spinach (stems removed)
1 tablespoon southwest seasoning
1 medium avocado, sliced
4 leaves romaine lettuce, coarsely torn
8 oz light sour cream
8 oz salsa

Here's what you do:
1. Heat a large cast iron frying pan or grill pan to medium high heat. Add 1/4 teaspoon olive oil (or use spray mister to cut back on amount) to pan spread to cover the bottom of the pan. Saute veggies until slightly tender and translucent.

2. Put one large tortilla on grill pan and brown on each side for a couple of minutes. Add the veggies and meat (onions, peppers, garlic, tomatoes, chicken) you choose along half of tortilla, add cheese (make sure that the cheese does not land on the pan itself), flip over other half of tortilla (create a half-moon). Don't layer your topping too thickly or they will fall out when you flip the quesadilla over. Reduce the heat to low and cover the pan. Flip the tortilla over after about 3-4 minutes. Peek inside to make sure cheeses are completely melted inside.

3. Place done quesadilla in a warm oven (175 degrees) until served. Remove from the oven, cut into wedges.

4. Plate quesadilla, top with lettuce, sour cream and salsa, if desired.

5. Serve with side dish of seasoned black beans.

Quick Tips for Organizing Your Healthy Kitchen

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Tue, 20 Jul 2010 18:34:00 +0000

It is hard to get inspired to cook when your kitchen is in disarray. This week on The Inspiring Cook blog, we are fortunate to have a guest blogger provide 4 Quick Tips to help us organize our kitchens for healthy cooking!
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4 Quick Tips:

•Contain messes by housing sticky items on an easy-to-clean lazy Susan.

•Keep plastic bags, wrapping, BPA free containers together near the refrigerator to quickly store leftovers.

•Sliding shelf organizers make easy to access.

•Drawer organizers keep cutlery neatly separated, so you never have to rummage around for what you need.

Guest Blogger: Julie Seibert, Owner of Healing through Organization, LLC
Professional Eco-Organization Services
919.559.3925
web: http://www.healingorganization.com/
blog: http://www.healingorganization.com/cleanblog/
Facebook Fan Page: http://www.facebook.com/healingthroughorganization

Ceviche Made Easy

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 16 Jul 2010 19:27:00 +0000

I love the way great-tasting, nutritious food connects us with people and places. An evening play date between my son and his BFF, Brooke, resulted in me sitting down at my neighbor’s kitchen bar with a glass of wine and a bowl of Ceviche a few hours later. It was fabulous! I ate two bowls full! I was amazed by the way the flavors of the cilantro, lime, peppers and tomatoes really popped in my mouth. I could not leave without the recipe. Thanks, Chris!

If ceviche is new to you too, here's a little intro. Ceviche is simply citrus-marinated seafood (fish and shellfish). I told you it was simple! Lime and lemon are most commonly used as a marinades. The acid in the fruit causes the proteins in the seafood to break down or "cook" without heat. Typically, the seafood marinates for ~ 3hrs. Some recipes require shorter marinating periods.

You can eat ceviche by the bowl like I did, or you can add spoonfuls to a warm whole-wheat torilla, add slices of avocado, wrap and enjoy!

Ecuadorian Shrimp Ceviche (http://www.cevicherecipe.org/)
Serves 4-6
What you need:

2 pounds of cooked shrimp (41-60ct)
1 large red onion, diced
3 medium tomatoes, diced
3 cups of fresh orange juice (preferably use sour oranges or you can use Tropicana pure natural orange
juice with no pulp)
1 cup of fresh squeezed lime juice
5 tablespoons of ketchup
1 tablespoon of mustard
1 tablespoon of fresh chopped cilantro
2 tablespoons of olive oil
Salt and pepper to taste

What you do:

Cut the onion into long thing strips -julienne style. Place them in a bowl with water and 2 tablespoons of salt and let it settle for 10 minutes. Then gently rinse with water. This will remove the bitter bite from the onion and make it sweeter.
Dice tomatoes.
In a large bowl, mix the onion, tomatoes, orange and lemon juice, ketchup, mustard, cilantro, olive oil, salt and pepper. Add shrimp and mix.

Delicious Summer Food

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Tue, 13 Jul 2010 00:50:00 +0000

Farmer’s markets and veggie stands are popping up all over the Triangle from Wake Forest to Raleigh to Chapel Hill. There is a growing interest in fresh, local food and thankfully, our neighboring farmers are rising to answer our call.

During this time of year, NC farmer’s markets are brimming with baskets full of vibrantly colored, nutritious natural foods just waiting for the tasting. Visit any market right now and you are likely to find green beans, blueberries, cabbage, cucumbers and LOTS of squash.

Squash are available in both summer and winter growing seasons. Summer squash varieties include marrows, zucchini, crookneck and pattypan (scallop) squash. Their attractive bright colors, affordable price, nutritional quality (rich in Vitamin A), and ease of cooking make these natural gems nearly irresistible. Make a special trip to a local farmer’s market and while you’re there, be sure to throw a couple of squash in your reusable tote. You do use reusable shopping totes, don’t you?

Don’t shy away from fresh produce. If you’re looking for simple, great tasting recipes for farmer’s market produce, I encourage you to pick up a copy of Vegetarian Times Magazine Farmer’s Market Cookbook (it’s called a cookbook but it looks more like a magazine) on newsstands until October for $7.99.

Zucchini-Tomato Gratin

Serves 4
Source: Vegetarian Times Magazine

What you need:
2 large tomatoes, cut into ¼ inch-thick slices

3 medium zucchini, cut in half and sliced length-wise ~ 1/8 inch-thick

1 tbsp plus 1 tsp. extra virgin olive oil, divided

4 garlic cloves, thinly sliced (or 2 tsp minced garlic)

2 tbsp roughly chopped kalamata olives, optional

¼ cup thinly sliced fresh basil leaves

1 cup finely shredded romano or asiago cheese, divided

1 tsp course sea salt

What you do:

1. Drape tomato slices over colander, sprinkle with sea salt, and let drain 45 minutes.

2. Spread zucchini on baking sheet, and sprinkle with salt. Let stand 30 minutes to sweat out excess moisture. Rinse well, and pat dry with paper towel.

3. Preheat oven to 375°F. Heat 1 tsp. olive oil in cast iron skillet over medium-high heat. Sauté half the zucchini 3 to 4 minutes, or until golden brown on each side. Transfer to a plate. Sauté remaining zucchini, adding more oil between batches if necessary.

4. Mist 8-inch-square baking pan with olive oil. Layer half of zucchini slices on bottom of baking pan. Top with half of tomatoes. Sprinkle with half of garlic, 1 tbsp olives, half of basil, and 1/2 cup shredded cheese; season with freshly ground black pepper.

5. Repeat with remaining zucchini, tomatoes, garlic, olives, and basil. Drizzle top with 1 tbsp oil, and sprinkle with remaining ½ cup cheese.

6. Cover baking pan with foil and bake 10 minutes. Remove foil and bake 20 minutes more, or until cheese is melted and gratin is bubbling.

7. Let stand 5 minutes before serving.

Eat Better, Act Better? Food as a Predictor of Behavior in Children

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 09 Jul 2010 15:34:00 +0000

This week on The Inspiring Cook blog, we are fortunate to have a guest blogger help build the case for feeding our children more natural food.
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Most of us know if we eat healthy we’re more likely to be healthy. But how often do we relate what we eat to our behavior, and more importantly perhaps, the behavior of our children? In a talk I recently gave about nutrition I had used several examples of every day foods to bring my point home about what is really in the foods we are eating, that we may be unaware of. One of these foods was children’s breakfast cereal. A conventional brand listed sugar as the first ingredient, and therefore a main ingredient. Yet every parent knows that after eating sugar kids are likely to go off the deep end and become hyperactive and misbehave, followed by the sugar low that causes irritability. So why are we feeding our kids sugar first thing in the morning? Are we helping them to start their day on the wrong foot? Among other toxic and possibly disease causing ingredients, there were 3 different food dyes in this cereal. Food dyes have been linked to hyperactivity, reduced mental capacity and several forms of disease, including asthma and cancer.Reading the ingredients in this one food got me thinking more about the ever increasing incidence of ADD and ADHD in children, and the behavior problems that parents and teachers are so well aware of. Is it possible that by simply changing what we feed our children we can relieve and perhaps eliminate hyperactivity and other behavioral problems in children? Increasing evidence indicates the answer is “Yes”.

Guest Blogger: Carole Hoffman, CNDP, is a Holistic Health Practitioner. She may be reached at 919-303-5851, carole@carolehoffman.com, or visit her on line at www.achievingoptimumhealth.com

Grazefest - celebrating natural food

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Thu, 24 Jun 2010 17:21:00 +0000

Yesterday, in 100 degree temperatures with hair tied back and camera in tow, I ventured to downtown Raleigh (yes, crazy I know but so were ~3,000 other people), to attend an outdoor celebration of fresh, local food. The event, Grazefest, was sponsored by the Raleigh Downtown Farmers Market. Grazefest is a celebration of grass-fed and pasture-raised foods from North Carolina's small farms.

Enjoy the photos from my trek to Grazefest and a link to my comments in the New and Observer article covering the event. The Raleigh Downtown Farmer's Market is located each week at City Plaza on the 400 block of Fayetteville Street.

The event was a quick, fun and affordable (free) way for natural foodies, families and curious passers-by to learn more about the bounty of natural and organic fruits, veggies, diary, and meats that are available right in our own backyard. Moms, kids and employees on lunch breaks sampled fresh berries, artisan breads, cheeses from Jersey cows, as well as, freshly prepared grass-fed beef. I was too hot to eat much, but I particularly enjoyed talking with farmers about how they raise their produce in sustainable ways that are good for our health and good for the environment.

My food philosophy is that food should taste good, nourish the body and preserve health. Lots of other people are beginning to pay closer attention to their food, and as a result, natural and organic food is gaining popularity for it's unique flavor and outstanding quality. Events like Grazefest, held each year by organization across the nation, helps raise awareness of good food and helps to support local agriculture.

gotta cook tonight

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Wed, 23 Jun 2010 01:42:00 +0000

I was doing a bit of grocery shopping in Super Target this morning when a HUGE clearance end cap on the spice and seasoning aisle caught my attention. Usually, when I check the clearance shelves I only find dented cans, crushed cookies, broken pasta and undesirable, highly processed items. But not this morning!

I came across gotta cook tonight all natural seasoning packets in a variety of interesting flavors including Madras Curry, Moroccan Tagine, Tandoori, and Goulash . When I checked the ingredients list on each packet, I happily found coriander, mustard, chili pepper, ginger, nutmeg, white pepper and other natural spices. I bought all four! The Madras and Tandoori packets do include an anitcaking agent as the very last ingredient (indicating it is least of all ingredients). So, these 2 seasoning packets are not 100% natural, but they are pretty close to it.

Each packet includes a simple recipe prep on the back. Tonight I am giving the Madras Curry a try with a few simple Inspiring Cook substitutions. This seasoning packet is sugar-free and gluten-free. Here's my version of gotta cook tonight's Madras Curry. Give it a try and leave me a comment to let me know how you like it.

The Inspiring Cook's Favorite Tools for this recipe:
Dutch Oven
Wooden stirring spoons
Vidalia Chop Wizard - Food Chopper

What You Need:

•20 jumbo, cooked shrimp (peeled, cleaned, deveined) (31-40 count shrimp per lb)

•2 large white onions, diced

•1 can of lite -coconut milk (Thai Kitchen brand, 13 oz can)

•1 cup of chicken stock

•Madras Curry seasonings packet

•1 cup golden raisins

•1 can fire roasted tomatoes

•1 large tomato, diced

•3 tbsp extra virgin olive oil

What You Do:

In Dutch oven, saute onions in 2 tbsp extra-virgin olive oil for ~10mins. Onions will turn translucent.
Combine coconut milk, chicken stock, and seasoning packet in a small bowl. Add mixture to Dutch oven, stir and cover pot.
Simmer mixture over med to med-low heat for 1 hour , then add 1 diced tomato, 1 can fire roasted tomatoes with juice and the shrimp, cook for an additional 20 minutes.
Serve over Jasmine rice prepared according to package directions.

Makes 4-6 servings.

CSA Inspired - Fresh Local Organic (week 5)

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 07 May 2010 01:09:00 +0000

Last night at 11:30pm, yours truly, Tonya Peele, The Inspiring Cook was in the kitchen cooking green things. Yes, I was quite sleepy at that time of night, but I refused to let nutritious, organic greens waste away in the fridge.

This week's CSA share box was full of vibrant, wholesome leafy greens - lettuce, spinach and kale. I also had some asparagus that I picked up from the farmer's market. Greens are packed with vitamins and minerals and are a great addition to healthy family meals.

Asparagus: about a half cup cooked asparagus contains ~2 gms protein, 20 calories and ~2 gms fiber.

Spinach: about a cup of raw spinach contains ~1 gm protein, 7 calories and ~1 gms fiber.

Kale: about a cup of cooked kale contains ~2.5 gms protein, 36 calories and ~3 gms fiber.

I enjoyed cooking a simply prepared dish of asparagus that was inspired by a recipe in our CSA newsletter. I must say it was the best asparagus I have ever tasted. Here's the recipe for you to enjoy. Don't be fooled by the simplicity of this recipe - it is delicious!

Asparagus Parmesan

1/4 cup olive oil

1lb fresh asparagus

3/4 cup grated Parmesan cheese

2 sliced green onions

salt and pepper to taste

Drizzle olive oil in large skillet over medium heat.

Add asparagus spears and cook, stirring occasionally for about 10 minutes, or to desired firmness.

Drain off excess oil and sprinkle with Parmesan cheese, salt and pepper.

CSA Inspired - Fresh Local Organic (week 4)

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Tue, 27 Apr 2010 16:42:00 +0000

Yours truly, Tonya Peele, The Inspiring Cook is happily cooking through another week. This week I cooked a dinner time staple - homemade spaghetti. Now, I have cooked a LOT of spaghetti meals in my day. In fact, my stepfather started a long-time running family joke that if Tonya ever offered to cook dinner, you could rest assure you're eating spaghetti! And he was right. At the time, that was the only dish I felt confident enough to cook for a crowd and ensure it would be a hit.

I still cook spaghetti occassionally, but I've made a lot of changes to my earlier recipes. First, I made the switch from ground beef to ground turkey because turkey was leaner. Didn't like the taste of the turkey too much. Then I quit adding meat altogether and started substituting fresh vegetables like zucchini, red onions, portabella mushrooms and yellow squash. But, this week a recipe in my CSA share box inspired me to step up my game just a little bit more.

CSA share produce - Week 4

The leafy greens bunched together with a rubber band in the photo are arugula. Arugula is an aromatic salad green that is very low in calories - a 1/2 cup serving is only two calories - and high in vitamins A and C. Vitamin A helps keep the eyes and skin healthy and is most abundant in red, orange, deep yellow and dark green fruits and veggies. Vitamin C heals cuts and wounds and prevents colds and other illnesses. Arugula is also known by a few other names including: rocket, roquette, rugula and rucola.

On most weeks, my CSA sends out a newsletter with produce preparation and handling tips and a Recipe of the Week. This week, the featured recipe was Spaghetti with Tomatoes & Arugula. Arugula in spaghetti? Hmmm, this uncommon addition definitely piqued my interest. I tried the recipe with a few of my own modifications the same day, left it stewing on the stove for my family while I dashed off to an evening meeting. My 7-year old son said it was the best spaghetti he had ever eaten. I was startled because most of the time he won't eat more than a spoonful of sauce and 2 or 3 spaghetti noodles before pushing it to the side of his plate! So if you also have a picky eater at home, I encourage you to try this recipe. I am certain the little kids (and the big ones too) are gonna love it. I added a bonus recipe for Arugula Pesto you might also want to try.

Leave a comment below to let me know your experiences with either of these recipes.

Spaghetti with Tomatoes & Arugula

1 lb          spaghetti, whole wheat thin noodles
1 bunch    arugula, stems removed, chopped
1 bunch    green onions, chopped
3 cloves    garlic, minced
3 tbsp      olive oil
2 cans     diced tomatoes
pinch of sugar
salt, red pepper, basil, oregano to taste

1. Cook pasta until "al dente".
2. Lightly saute the onions, garlic, and chopped arugula in olive oil.
3. Puree onions, garlic, and arugula in food processor.
4. Return processed onions, garlic and argula to a stock pot. Add tomatoes and cover over medium heat until the sauce thickens.
5. Add seasonings to taste.
6. Serve immediatley.

Arugula Pesto

1                       bunch arugula, stems removed (about 4 ounces)
2 3/4 tsp           coarse or Kosher salt
1/3 cup             extra virgin olive oil
Freshly ground pepper to taste

1.Fill a large bowl with ice and add water, set aside. Fill a medium sized saucepan with water and the 2 1/2 teaspoons of salt, and bring it to a boil. Add the arugula and as soon as the water returns to a boil, remove the arugula with a slotted spoon and place it immediately into the ice water to stop the cooking process.

2.Transfer the arugula to several layers of paper toweling or clean kitchen towels and allow to drain. Roll up the towels and squeeze as much moisture as possible from the arugula.

3.Place the arugula in a food processor and add the oil, 1/4 teaspoon of salt and the pepper and puree until the mixture looks like thick pesto. There will be a small amount of oil on the surface. Use immediately or transfer the mixture to a jar with a tight fitting lid if you are going to store it. This will keep for at least 5 days, refrigerated. Before using, stir the pesto to incorporate the oil accumulated at the top.

4.Serve the pesto over some freshly cooked pasta or boiled potatoes.

*adapted from http://www.gourmetsleuth.com/

CSA Inspired - Fresh Local Organic (week 2)

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 16 Apr 2010 21:31:00 +0000

Yours truly, Tonya Peele, The Inspiring Cook is excited to give you a glimpse of the natural goodness that arrived in my CSA share box for week 2. Each week I am like a little kid on Christmas morning as I pull back the box top to see the variety of organically-grown produce that me and my family can feast on for the week.

So, here's what I got this week: mixed salad greens, radishes, asparagus spears, tomatoes, collards, and green onions.

As I mentioned last week in the first CSA Inspired post, if you don't belong to one of over 100 CSAs in NC you can find the same produce I receive as part of my CSA membership at your local farmer's markets.

Figuring out what to cook with my produce this week was quite easy. My inspiration came from an Operation Frontline recipe. I am a volunteer Nutrition Instructor for Operation Frontline (OFL), a partnership of the Inter-Faith Food Shuttle and Share Our Strength, which partners with locally-based community agencies to implement courses focused on offering nutrition and cooking classes which emphasize making healthy affordable meals.

For 6 weeks, I am part of a team that's teaching a phenomenal group of Comb's Elementary School students how to prepare and cook healthy meals. This week we learned about a variety of vegetables and how they work together with other nutritious foods like fruits and whole grains to make our bodies strong. The kids got a chance to put their culinary skills to practice by making Roasted Vegetables with Pasta. Vitamin and fiber-rich vegetables including mushrooms, green peppers, onions, and squash were chopped and roasted at 350 degrees to make a nutritious pasta dish which was paired with salad greens dressed with balsamic vinegar and olive oil. To our excitement, every kid devoured their serving of pasta and asked for seconds! A few even asked for third helpings. I must admit they were a bit hesitant about the salad, although each student agreed to take a "courtesy bite".

So the overwhelming approval of the roasted vegetables at this week's OFL class inspired me to cook my own roasted vegetables with a Mediterranean Soul flare. I roasted asparagus, radishes, green onions, and portabella mushrooms according to the OFL recipe. Instead of pasta, I served my roasted veggies on a bed of couscous cooked in tomato juice. I also paired my dish with a simple salad of mixed greens and a homemade balsamic vinaigrette dressing. Quick, simple, healthy and most of all YUMMY!

Operation Frontline Recipe
Pasta with Roasted Vegetables (Serves 6)

1/2 cup olive oil
4-6 cups bite-size diced vegetables (onions, small red potatoes, green pepper, red pepper, zucchini, eggplant, yellow squash, or mushrooms)
salt and pepper

1. Preheat the oven to 350 degrees.
2. Cut up all the vegetables and toss in a bowl with oil just to coat them. Mix in some salt and pepper.
3. If using potatoes, lay them out on a cookie sheet. Do not overlap the potatoes.
4. Lay out other vegetables on another cookie sheet. Put second cookie sheet in the oven 10 minutes after you put potatoes in.
5. Roast until desired doneness.
5. Season with salt and pepper to taste, and sprinkle on parmesan cheese, if desired.

Be inspired to cook!

CSA Inspired

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Wed, 07 Apr 2010 20:43:00 +0000

Yours truly, Tonya Peele, The Inspiring Cook, is really excited about the week ahead. Spring has arrived in full force along the Southeast (clear skies with temps in the 80-90s), my son and I get to spend Easter break with my 82 year old highly active grandmother, and next Tuesday kicks off 30 weekly deliveries of seasonal produce from Vollmer Farms CSA.

CSA stands for Community Supported Agriculture, a food subscription program which offers a great way to regularly obtain locally grown, often organic, food quite conveniently. North Carolina has over 50 CSA farms with convenient drop points designed to accommodate families and professionals who would like to pick up weekly “shares”, or orders, on the way home from work or school. I learned about CSAs last winter when a neighbor asked me to participate as part of a church fundraiser.

Here’s how a CSA typically works:

Members sign-up for produce (which can include fruits, vegetables, herbs, meats, and eggs depending on the farm) in advance so farmers can plan and reserve your share.
Most CSAs offer two options – large and small shares.
Payment is due at enrollment, although many CSAs offer payment plans.
Produce deliveries span the growing season which generally guarantees about 30 weeks of fresh, local fruits and vegetables.
Members can’t specify the content of their CSA share because harvests are based on growth conditions of whatever is in season, but all members are guaranteed the same harvest.

If you haven’t joined a CSA for this season, contact your local Cooperative Extension office to locate participating farms in your area. Other helpful resources include:

Local Harvest.org

NC Cooperative Extension

At the beginning of my first year in a CSA, I’ll admit I was a bit concerned about the yield I would receive each week, but I was pleasantly surprised each Tuesday at the bounty of colorful, great tasting, organically grown produce I received. Many CSAs are a collaboration of several farms which expands the variety of offerings members receive. Now, for me, not knowing exactly what I’ll receive each week is part of the allure of being in a CSA.

This blog series, CSA Inspired, chronicles the fruits and vegetables I find in my CSA share each week and what I'm inspired to cook with it. Many of the items in my share can also be found at local farmer's markets. So join me in eating more real food and I'll help you figure out what to cook with the local seasonal produce you buy! Check back each week for suggested recipes that feature the foods in my weekly harvest, produce preparation and storage instructions, and shopping lists for non-share ingredients.

Be inspired to cook!

The Inspiring Cook’s Garden

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Sat, 03 Apr 2010 01:42:00 +0000

I watched Jamie Oliver’s Food Revolution last Friday night on ABC and look forward to seeing tonight’s episode at 9pm. Set your DVR if you won’t be able catch this evenings show cause it is sure to be an eye-opening documentary just like last week.

If you did happen to watch last week’s show – you saw the segment where Jamie quizzed a group of elementary kids (kindergarteners I think) on their ability to recognize a number of basic fruits and vegetables. The number of kids who did not recognize a tomato, an eggplant, and other common fruits and vegetables was alarming. But when do kids today get the opportunity to learn about real food? Nutrition is barely discussed in elementary schools. Families have gotten away from planning and cooking meals at home. And the outside aisles of grocery stores housing the freshest and most unprocessed food are visited the least. So, really, when is a kid supposed to learn what a tomato is?

Have we lost our legacy of recognizing, planting, cultivating, and cooking real food in this country? For many, the answer is yes. After learning about the Food Revolution, I became inspired to give planting a spring garden one more try. Last spring, I diligently planted a vegetable and herb garden in my backyard. Day by day, the local deer ate each and every plant I put into the ground. I tried a few measures to keep the deer away, but nothing worked. As I saw my hard work and cash fill the bellies of the local wildlife – I vowed to never garden again as long as we were living in our current house which backs up to a natural area. But after watching just how disconnected this generation of kids are from fresh, unprocessed foods, my desire to educate my son and to do my part to reclaim the integrity of food led me to Lowe’s and The Family Dollar Store for pots, plants, and potting soil.

This weekend, weather permitting, take one small step towards putting your kids on a healthy path by planting a small garden. Planting a garden will help your family pay more attention to food and slowly reclaim a legacy of health and hope for this generation of children. Go to your local garden or agriculture center with your kids and buy at least one herb or vegetable plant. Take your plants home and teach your kids how to plant them. Each week, explore the growing process with your kids and together cultivate a love for real food and a knowledge of planting and harvesting nutritious food.

Here's a sneak peak of a few things that are growing on my deck right now......

"See the Fit" - Eating well on hectic Saturday mornings

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 26 Mar 2010 13:13:00 +0000

Hey Moms - the Inspiring Cook's house is no different than yours on a Saturday morning. HECTIC! Some folks are sleeping, some folks are up and ready to eat, and others have no idea what they want to do!

This past weekend even I found myself in a bit of a quandary. I wanted to:

1. Sleep in
Squeeze in a morning workout on the treadmill
Feed myself and my family a nourishing, or real food, breakfast
...….and get to my son’s soccer game on time.

You know, there is only so much a Mom can do in a certain amount of time! Generally, when we find ourselves with too many things to do and too little time, we can be tempted to compromise on food by resorting to something quick, easy and highly processed. It is easy to grab biscuits and pancakes for everybody from the drive thru – but is that really the best option for the ones we love? Nada.

Despite busy schedules, Moms can still feed their families well and send everyone out the door with a good dose of energy for the busy Saturday ahead.

Here’s what I cooked for breakfast last Saturday – after sleeping in an extra 45mins and walking on the treadmill for 30mins. And yes, we still got to soccer on time!

Archer Farms Flaxseed Waffles

Pure Maple Syrup

Scrambled eggs with 2% shredded cheddar cheese

8oz 1% organic milk

In between athletic activities, we snacked on PBJ sandwiches I had prepared and packed from home. I felt great because we did not have to resort to fast food and we did not have to be hungry during the day. Most of all, I felt empowered because I had a plan for my family verses everyone pondering over what and where to eat for lunch. Plus, we each had a wholesome snack full of fiber and nutrients to maintain our energy level until we returned home.

Here’s The Inspiring Cook’s PBJ recipe:

2 slices 100% whole wheat bread
1 tsp Smucker’s strawberry fruit spread
1 tbsp Smucker’s Natural Peanut Butter
(Washed down with an 8oz bottles of chilled water.)

Moms – you can do it to! Take care of you AND feed your family well!

Be inspired to cook!

Mediterranean Soul: a unique foodstyle

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Sat, 13 Mar 2010 02:49:00 +0000

I believe in food wisdom. Food wisdom means eating foods that make sense. For me, this translates into eating foods rich in culture, variety, flavor and nutrition. If you read my blog, you know my food philosophy is simple - food should taste good, nourish the body and preserve health. The onset of food manufacturing has made food more complex. The food that passes across many American plates today, (i.e. the Standard American Diet (SAD)) is so far removed from its natural state that it would be unrecognizable to our great-grandparents. Overconsumption of non-nutritive foods promotes undernourishment, obesity and related diseases. That’s why I say “no” to the highly processed, fake food that lines our supermarket shelves and restaurants menus. These high-salt, high-sugar, high-fat, highly processed foods are predicated upon convenience and economics, not the health and longevity of consumers.

I ditched the Western way of eating years ago (losing 30 pounds along the way) and adopted a foodstyle that celebrates the food wisdom of two rich cultures. As an African American, I come from a legacy of authentic cooks from the Southern US and West Africa. The traditional diet of my ancestors is steeped in nutritious fruits, vegetables, meats and grains. In pursuit of greater food wisdom and variety, I began to explore healthful cuisines of other regions. I have since thrust myself into the traditional diet of the Mediterranean, specifically Greece. Blending my own deep culinary roots with one of the healthiest diets in the world, made sense to me. The foods I live by are a unique union of Mediterranean and NeoSoul (healthy soul food). Let me inspire you to be nourished by the delicious, simple, life-giving foods of Mediterranean Soul cooking.

Quinoa Breakfast Combo

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Wed, 03 Mar 2010 15:45:00 +0000

The other day I was browsing Martha Stewart Living while standing in the grocery line and came across a breakfast recipe for quinoa. Not many people think of quinoa when they think of breakfast food. Until then, quinoa for breakfast had never crossed my mind. I don’t cook quinoa as often as I should, considering what a healthy grain it is, but when I do, it is usually eaten for lunch or dinner and paired with beans or leafy green vegetables.

Aside from eggs, grits and bacon, there are a whole host of nourishing alternatives to help you get your day off to a great start. If you are not familiar with quinoa at all, you’ll be happy to know that it is a great source of fiber and is easily digested. Quinoa is a flat oval shaped grain that expands to nearly 3 or 4 times its size when cooked. It has a mild taste, usually taking on the taste of whatever it is cooked with, kinda like couscous. Quinoa is also rich in protein, iron, potassium, vitamins and minerals. It is what I consider a super-grain! I tend to buy grains in bulk from my local Earth Fare or Whole Foods because it tends to be a bit cheaper. Plus I love the healthy focused ambience of healthy grocers (weird right?), so it gives me an excuse to stop by. But you don’t have to buy quinoa in bulk, you can also find bags or boxes of quinoa in most grocery stores on the grain aisle with rice.

What you need:
1 cup milk, 1% organic
1 cup water
1 cup quinoa, rinsed
1/4 cup golden raisins
1/4 tsp cinnamon
honey
chopped walnuts

What you need to do:

Bring milk and water to a slow boil over medium heat. Leave uncovered.
Add quinoa.
Reduce heat to maintain a slow, rolling boil. Stir frequently.
Cook quinoa for ~20minutes or until done.
Add raisins and cinnamon.
Turn off heat and cover. Allow combo to rest for 5 minutes.
Spoon into a bowl. Garnish with honey or agave and chopped walnuts.

Be inspired to cook!

Be Inspired to Cook - 25Feb10

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 26 Feb 2010 22:44:00 +0000

"Not to have lived to the fullest is the saddest most irresponsible life I can think of."

~ Alexandra Penney, Author of Lessons from Huge Loss

Japanese White Sauce and other recipes

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Wed, 24 Feb 2010 22:27:00 +0000

Although cooking at home is highly important to me, there are occasions I grab a meal out. When I opt for eating out, I tend to gravitate towards traditional Asian-style restaurants because it is quite easy for a health-conscious eater like myself to find a nutritious meal. Over the course of a week of driving to meetings and running errands, I have noticed at least 3 new Japanese restaurants in my local area that I can't wait to try. I’m not saying the restaurants were built in a week, but they sure weren’t there a couple of months ago.

Most Asian restaurants (Japanese, Chinese, Thai) offer fresh vegetables, whole-grain brown rice, lean meat, fish and sauces without MSG if you request it. I really enjoy Hibachi dishes with Soba noodles and white sauce. At lunch the other day, I began to wonder what was in the “white sauce” – you must admit the name is not a dead give-away. I believe is it essential to know what’s in your food, whether you are cooking at home or eating out. So when I got home, I started my research…….

I was surprised to see that many other Japanese food lovers are mystified by the tangy white sauce speckled with hints of orange that is found at almost all Japanese restaurants across America. Depending on the restaurant, white sauce can also be called shrimp sauce, yum yum or yummy sauce, or sakura sauce. Names for the sauce may vary, but the taste remains the same – delicious! The thing that really surprised me was that white sauce isn’t even a part of traditional Japanese cuisine. White sauce was invented in America. But the more I think about it, most Asian dishes we eat in America have been modified to suit Western palates so it seems as though the origin of white sauce is no different.

I found out a great recipe for Japanese White Sauce for you to try at home. Thanks Chuck!

Japanese White Sauce Recipe

Japanese food is quite easy to prepare at home. By preparing it yourself, you gain more control of your ingredients (I always add more fresh broccoli and less sautéed onions) and can gain the pride of learning to cook another type of cuisine. Here are links to a few great sites that offer Japanese-style recipes you can try at home.

Japanese Cooking at Home
Japanese Food Recipes
About.com - Japanese Food
Epicurious.com - Japanese Recipes
AllRecipes.com - Japanese Recipes

Be inspired to cook!

Be Inspired to Cook - 12Feb10

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Sat, 20 Feb 2010 03:20:00 +0000

The ritual of cooking meals at home brings families together and teaches children the value of togetherness & communication. If kids help in the kitchen, they get the added bonus of learning valuable meal preparation and cooking skills.

Steel cut Oatmeal - Tasty and Fiber rich

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Wed, 17 Feb 2010 21:13:00 +0000

Heart disease (including stroke) is the #1 killer of Americans. Since 1963, February has been proclaimed as American Heart Month to heighen awareness of heart disease. The American Heart Association (AHA) works to educate and empower individuals to undeerstand the risk factors for heart disease and to take measures to reduce these risks.

Eating a nutritious diet is key to maintaining a healthy heart. Borrowing traditions from The Mediterranean Diet is one way to love your heart. Mediterranean -style foods include fiber-rich foods like fruits, vegetables, nuts, seeds, and legumes. The AHA recommends that adults consuming 2,000 calories a day aim for at least three 1-ounce servings of fiber-rich whole grains every day. One of my favorite ways to increase my fiber intake is by eating steel cut oatmeal. Most of us probably grew up on instant oatmeal or quick-cooking oatmeal, but steel-cut is a nutritional step above these varieties. I had not heard of steel-cut oatmeal until I heard Oprah mention it on one of her healthy living episodes with Bob Greene.

At first the chewy texture and lack of sweetness took some getting used to. Adding a drizzle of agave syrup, honey or fruit (dried or fresh) makes the flavor of the oatmeal really pop. Steel cut requires cooking on the stove top and usually takes about 20-25 minutes to cook. Most recipes call for water, but I prefer a creamy consistency, so I substitute half the water for 1% milk or soy milk. As you know, milk scorches very easily, so using milk will require lower cooking temperatures. The richness in flavor and nutritional quality of steel cut is worth the extra effort.

Eating a warm bowl of steel-cut oatmeal for breakfast is a great way to start your day and be kind to your heart. The blog, Pinch My Salt, offers a great description of how to prepare and freeze batches of steel cut oatmeal for later use so you won’t have to go through the ritual of making oatmeal every morning. Steel cut oats can be purchased from most local grocery stores and are usually found on the breakfast aisle near the instant oatmeal. For more economical shopping, buy steel cut oatmeal in bulk from Whole Foods Market or EarthFare or any other grocer that sells it in bulk. Bulk pricing is usually around $1.19 per pound.

Homemade Pizza: Tasty and Mediterranean

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Fri, 12 Feb 2010 17:39:00 +0000

Pizza is a favorite meal for both kids and adults. In addition to being simple and tasty, pizza is also very convenient. Hungry families have the option of restaurant pizza with a large selection of toppings and crusts or frozen varieties from local grocery stores. But, taste and convenience aren't all there is to gain from pizza. Restaurant and store-bought pizzas are also usually HIGH in calories. An average slice can have anywhere from 200 to more than 400 calories per slice. And who stops at just one slice????

Most slices of “take out” pizzas are nutritional time bombs – high in saturated fat, refined sugar, and high sodium processed meats. A healthier alternative to "take-out" pizza is a traditional Mediterranean-style pizza made right in your own kitchen. Unrefined flours, tomatoes, extra-virgin olive oil, herbs/seasonings, olives, peppers, onions, cheese and small amounts of meat are staples of the Mediterranean diet. If you want to decrease the number of calories and dramatically increase the quality of ingredients per slice, make your favorite style pizza at home. With a few simple Mediterranean ingredients, a simple recipe and a little bit of time - you can make a delicious and nutritious pizza for you and your family in less than 30minutes.

I've included my personal recipe for a basic homemade pizza. Add your personal touch to my recipe by piling on your favorite vegetable toppings. But, go light on the meat. In traditional Mediterranean culture, meat is used as a condiment and not the main attraction. If you want to add a small amount of meat toppings, look for the best quality you can afford. My family likes to add just a few slices of pepperoni, so I currently buy Boar's Head brand because their deli meats and cheese contain no fillers, gluten, artificial flavors, colors or trans fat. Once you see how simple and nutritious it is to make your own pizza, you will be hard-pressed to order takeout pizza again.
Let's cook, America!

What you need:

7 in whole wheat pizza crust

1/4 cup jarred pizza sauce

3/4 cup diced tomatoes

1 tsp Italian seasoning

1 cup of a variety of vegetable toppings (diced)

3/4 cup mozzarella cheese (shredded)

extra virgin olive oil mister

What you do:

1. Mist pizza crust with olive oil.

2. Sprinkle crust with 1 tsp Italian seasoning.

3. Top with diced tomatoes.

4. Layer crust with vegetable toppings (i.e spinach, mushrooms, olives, jalapenos, onions) and small amount of meat, if desired.

5. Top pizza toppings with mozzarella cheese.

6. Sprinkle with Italian seasoning.

7. Mist with olive oil.

8. Bake at 375 degrees for 20-25 minutes, or until done.

9. Slice and enjoy!

Step 1 Step 2

Step 3 Step 4

Almond milk - Tasty and Non-diary

noreply@blogger.com (Tonya Peele - The Inspiring Cook) — Thu, 11 Feb 2010 03:23:00 +0000

Got a question for you.....Where does milk come from? Cows, right? Yes, but milk can also come from other sources. These days many people are looking for alternatives to cow's milk for a number of reasons. Some looking to circumvent milk may have concerns with allergies, lactose-intolerance, global warming or animal cruelty. Speaking of animal cruelty, ABC's Brian Ross did a story tonight during the evening news on the ugly realities of factory dairy farming. Others are exploring non-diary alternatives just to add a bit of variety to their diets. Whatever your reason for seeking out other milk options, almond milk is an alternative for you to consider.

Almond milk is a non-dairy (i.e. not from cows) beverage made from, of course, real almonds. Almond milk is an all natural, thin but smooth beverage with a slightly chalky almond taste. There are several brands on the market, including Blue Diamond Almond Breeze®, Pacific Almond Milk and Almond Dream.

My favorite brand of almond milk is original Almond Breeze. If you recall, Blue Diamond makes some pretty tasty nuts, and I can attest that they've done an equally tasty job with their line of almond milk. Just like soy milk, almond milk comes in several varieties including Vanilla, Chocolate, and Original. Their unsweetened varieties lack added sugar. Almond milk comes in several convenient sizes to meet your breakfast, lunch, dinner, and on-the-go needs.

Here are 9 GREAT reasons to include almond milk as a non-diary alternative in your healthy diet.

Great tasting by the glass and on cereal.
Easy non-diary substitution (cup for cup) in coffee, smoothies, and recipes that require milk.
Gluten, cholesterol and lactose & casein free
Low-fat
Low-calorie
100% vegetarian
Good source of calcium, vitamins A, D, & E
Great option for vegans and lactose-intolerant individuals
Nutrition - 8oz serving of Blue Diamond Almond Breeze (sweetened, original) has 60 calories, 2.5 grams of fat, 7 grams of sugar, and 1 gram of protein.

Hmmm...think I'll head to the kitchen for a glass right now!