Good Carbs, Bad Carbs, and Bees

There has been a lot of news lately about Colony Collapse Disorder (CCD), where honey bee colonies mysteriously die off. It’s been getting worse over the last 6 years or so, and the scientists have not been able to pin down a specific cause. Theories include pesticides, mites, viruses, nutritional deficiencies, and cell phone signals. The latest research is showing that it might actually be a nutrition issue. Comercial bee hives are typically fed high fructose corn syrup in the winter so that more of their honey can be harvested. Numerous studies show HFCS doesn’t kill bees. But when bee’s eat HFCS instead of nectar, they are not getting an enzyme that comes in the pollen that tags along with the nectar, and this enzyme strengthens the bee’s immune system so that it is better able to resist the effects of pesticides, mites, and viruses.

What does that mean to us? It means that when you start stripping down foods and providing just the base macronutriants, like protein or carbs or fat, you lose potentially important food components. Things often present at very low levels, with unknown interactions with the complex biology of a human being. It’s why I strive to each whole foods. Processed food may not kill you, but you are not eating the things that keep you healthy.

Roy makes wonderful waffles every so often… they are a real treat with berries and maple syrup… or honey!

Buttermilk Waffles

3/4 cup flour
1 cup white whole wheat flour
1 teaspoon baking powder
1 teaspoon baking soda 

1/2 teaspoon salt
2 cups buttermilk
1/3 cup peanut or other neutral oil
2 eggs

After getting out ingredients, plug in waffle maker.

In a large bowl with whisk, mix dry ingredients. Add buttermilk, oil, and eggs and whisk until thoroughly blended.

Pour batter into waffle maker (ours takes a 1/2 cup), close and cook until the light goes out or until done. Remove with a fork and eat immediately.

What’s in a name?

My diet doesn’t have a name. Like Atkins, or vegan, or gluten free. Something that you could easy say when offered the cake (store-bought with frosting that you suspect is made from Crisco and Ivory dish soap)  at the office birthday party… “I’ll have to pass… I’m on Atkins (or I’m vegan, or I’m doing gluten free now)”. Everyone understands (or at least acts like they do), some are even sympathetic. But what about me? To say “I don’t eat foods loaded with refined sugar and artificial flavors and colors because they give me a headache” is too much information; to say “I only eat cake made from scratch using real food ingredients” is too elitist; to say “I’m not hungry” is probably a lie. It’s not that I want sympathy (and I know I’m not getting any when it comes to how much I eat), I just don’t know how to not be rude in these situations. I usually take a piece, eat a little out of the middle, push it around my plate, and try to casually put it down out of site. It would be so much easier to say “I’m sorry, I’m on the cabbage diet… that doesn’t happen to be sauerkraut cake by any chance?”.

My brother posted a photo from Food Inc, which said:
EAT LESS CRAP:
C: Carbonated drinks
R: Refined sugars
A: Artificial sweeteners and colours
P: Processed foods

EAT MORE FOOD:
F: Fruit and veggies
O: Organic lean protein
O: Omega 3 fatty acids
D: Drink water

This is as close as I have seen to a short description of my diet. Maybe we could abbreviate it, ELC-EMF. Even shorter would be better. Maybe the “ELF” diet???
So if you hear me say “sorry, I will have to pass on the cake, I’m an elf”, you’ll understand.

Bread can be a wonderful, no-crap food. Do not mistake this for Wonder Bread, or for that matter, most bread (even ones that say whole grain) that you find in a grocery store. I like to have bread with soups, and last year discovered soda bread. The base is a traditional Irish bread, which just uses baking soda for leavening. It comes together fairly quickly, from things that I normally have around. This recipe was inspired by a couple of blogs, 101 Cookbooks and River Cottage, but I have cut the size in half. This is just the right amount for 2 of for dinner, with a couple of left over slices (which are pretty wonderful when toasted with a bit of jam). Use whatever nuts or seeds you have around. I generally use a mix of flour, about a 50g all purpose, the remainder white whole wheat. But if I have some rye flour around, I’ll use50g AP, 100g WWW, and 100g rye.  And really, its much quicker to weigh everything to make this!

Soda Bread

Seed mix (need 6 tablespoons total):
2 tablespoons sesame seeds
2 tablespoons pumpkin seeds
2 tablespoons chopped walnuts
Other options: sunflower, poppy, fennel

Dry Ingredients:
250g / 8.8 ounces / 1 ¾ cups flour (all purpose and/or white whole wheat, or part rye flour)
1 teaspoon baking soda
½ teaspoon fine sea salt

210g / 7.4 oz / 7/8 cup plain yogurt or buttermilk
A bit of milk or buttermilk or yogurt

Oven: 400F. Prepare baking sheet with a small piece of parchment paper.

Mix the seeds in a small bowl.

Mix dry ingredients in bowl with whisk, add all but 1 tablespoon of the seed mix . Add yogurt or buttermilk, stir. It should form a soft dough, just this side of sticky (see below for a picture).  If necessary, add another tablespoon or two of yogurt or milk. Put on a lightly floured surface and knead lightly for a minute, just long enough to pull it together into a loose ball but no longer (I sometimes just do thing with my hand in the bowl).

Put the round of dough on prepared backing sheet. Mark a deep cross in the dough with a sharp knife, about half way through. Brush with milk and press in remaining seeds. Bake for 30 to 35 minutes (for a double recipe, 40-45 minutes), until the loaf sounds hollow when tapped underneath.

Cool on a wire rack. Best eaten while warm with butter, honey is optional. If there is some left over, makes great toast the next day. After a day or two, the pumpkin seeds will get a green layer… this is not mold, just a reaction with the baking powder. It’s still good to eat.

Balancing your Diet

Most of us know that calories come from 3 sources: Carbohydrates, Fats, and Protein. In most diet stories, Carbs and Fat are made to be villains and Protein the hero. There is a fourth calorie source, and that’s alcohol… conveniently ignored in most “diets”. Vitamins get some supporting role; it’s usually just a Pill. Yes, some diet stories are now starting to include some new hero’s, like Flavonoids and Phytonutrients and Omega-3 Fatty Acids, but these stories are complicated and often incomplete. How do you tell the good guys from the bad?

The good Carbs, Fats, and Proteins are most commonly found in whole foods. Villains are foods unnaturally stripped from their source and processed beyond recognition. For example, Corn on the cob is good, High Fructose Corn Syrup is bad along with its brother, Corn Oil. Arch villains are chemicals masquerading as food, like Cheetos.

But back to the main characters: how much of each? This is what works for me:

15 – 18% of calories from protein
30 – 35% from fat
<5% from alcohol
The remainder (~50%) from carbs

Over the next couple of weeks, I will tell good stories about protein, fat, and carbs. Meanwhile, here is a balanced way to start the day:

Loaded Oatmeal

This takes me about 20 minutes to fix in the morning: I start the liquid to boil, then get out the apple, dice it, then get out everything else. But I have had lots of practice; I make it once or twice a week.

Serves 2 generously

1 cup unsweetened soy milk (or other milk of choice)
1 cup water
1 small apple, cored and diced
1 cup Multi-Grain Oatmeal (such as Trader Joes) or rolled oats
Small pinch of salt
1 teaspoon cinnamon
2 tablespoons raisins (or dates, or dry cranberries)
2 heaping tablespoons slivered almonds (or any chopped nut)

Put the soy milk and water into a medium pot over medium high heat. Then dice the apple, add to the pot as soon as diced. When the pot comes to a boil, add the oats, stirring well. Turn down the heat to medium, you still want good bubbling action. Add the rest of the ingredients. Stir occasionally. When the moisture is absorbed and its starting to stick, its done. Served with additional milk.

17% protein, 35% fat, 48% carbs
1 serving (with ½ cup of soy milk) is 416 calories

1 Chicken, 15 meals

Last week I was cruising though Trader Joes, kinda feeling I been eating beans and / or cheese for a week (I’m not complaining, but seemed time for something different).  I spotted a chicken and though ummm… roasted chicken.  It good sized, about 5 lbs, not huge by today’s standards, but a lot of meat for 2 people (I’m not cooking chicken for Ethan. Yet). I got it, roasted it: 

And here are all the meals that resulted from this 1 bird: 

2 dinners (Roasted chicken with quinoa, and steamed broccoli)

3 chicken sandwiches 

3 servings of chicken and quinoa salad (my brother got one of these)

3 main-dish green salads with chicken

Plus, made broth from the carcass resulting in 4 servings of mushroom risotto (2 servings for dinner, one reheated leftover serving, and one mushroom risotto and goat cheese burrito)

Overall, not a bad variety of good food (especially for lunches), without much of a plan or too much time cooking (well, with the exception of the risotto), and no leftovers for the trash. Or the dog.    

Roasting a chicken is universally proclaimed as being simple, but don’t confuse this with one right way to do it. I have cookbooks which range from cooking a chicken at 170F (3 hours) to Barbara Kafta’s method using a 500F oven (50 minutes).   Some truss, some don’t, some use racks, breast up, breast down, etc, etc.  In my mind, there is only one thing that is important:  knowing when the chicken is done.   Personally I find the extremes risky – you will get a smoky kitchen with a higher temperature, and at 170F, it just seems you are in the "danger zone" of bacteria growth for too long, especially for the typical supermarket chicken. Remember: the higher the temperature, the smaller the window between done and overcooked.  Here is what works for me... and if I need to get the chicken done sooner, I leave the oven hotter... .

Roast Chicken

1 whole chicken

Salt, pepper

Olive oil

Optional extras (choose 1):

-- Garlic and / or sage

-- Citrus and garlic

-- Spice rub 

Preheat the oven to 400F

All of the latest advice says you don’t need to wash your chicken.  Take it out of the package, and put into a 9 x 13 roasting pan.  However, if it is icy inside, rinse with nice warm water.  Make sure they giblets are pulled out (freeze to make stock later). Pull off any big chunks of fat around the breast. 

If you would like a little extra flavor, put some thinly sliced garlic and sage between the skin and the meat of the chicken.  Or, mix together some citrus zest (from a lemon or orange) and minced garlic, salt and pepper then make a paste with olive oil and rub on the outside bird.  Or sprinkle with your favorite rub or spice mix.  Put any leftover garlic, herbs, or slices of citrus in the cavity.   In any case, sprinkle with salt and pepper, then rub a bit of olive oil on the bird.   

I fold the wings back, and don’t bother to truss.  I start the bird breast down – this helps the thighs brown better.  I pop in the oven, and cook for 20 or 30 minutes.  Turn the oven down to 350, and flip the bird.  Continue cooking until done, it’s typically about 15 minutes per pound at this temperature. Use convection if you have it – it will cook faster. If you need to get the bird to the table faster, just turn the oven down to 375F or go longer at 400F.   The meat should be pulling from the ends of the legs, and a thermometer stuck in the thigh joint should read 160F (or close to it).  Note:  the USDA considers the safe temperature for poultry to be 165F.  Let the bird rest for 5 or 10 minutes – the temperature will come up, and the juices will stay in the bird better.  Carve and serve. 

My favorite of the leftovers was the quinoa salad.  It’s based on my vegetable rice salad adjusted to what happened to be on hand.  I didn’t measure anything, but here is a general idea of what went into it:

Quinoa Salad

1 cup+ of leftover quinoa

½ cup of leftover chickpeas with kale (loosely based on this recipe)

Handful of leftover chicken, diced

1 big floret of leftover lightly steamed broccoli, chopped small

1 carrot, minced

2 green onions, sliced

1 small Persian cucumber, chopped

Juice from a large lemon

Glug of olive oil

Salt, Pepper

All into a bowl and mixed.  Served on a bed of greens (arugula) and topped with goat cheese crumbles.

Sometime soon I will get my master recipe for a main dish salad posted..  It’s what I eat for lunch about 3 times a week.   The risotto was good too, but a bit on the time consuming side, especially when I realized I didn’t actually have any risotto rice.  Fortunately there is a well-stocked Safeway a mile away, and a wonderful husband to make a quick run out. 

But it seems now I have been eating chicken for a week…  Last night we had shrimp stir fry, and tonight, back to cheese (in the form of Macaroni and Cheese).

Pumpkin Muffins

Roy is blaming me for a somewhat orange skin color due to all of the pumpkin and squash I have been feeding him.  It started a week ago with pumpkin muffins, then pasta with roasted butternut squash, then brunch yesterday that started with a roasted butternut squash salad and ended with pumpkin mousse crepes. There was a Prosciutto and Asparagus Strata and Lox and Bagel-less Salad so its not like there have not been other things to eat.  However, most of the remaining squash from the salad went on a pizza tonight… Guessing the creamy roasted butternut squash soup will not be on the menu tomorrow night.

Anyway, Pumpkin Muffins are a very easy muffin to make (no chopping or food processor needed).   

Not to change subjects, but a note on flour:  in my quest to eat foods that are closer to their whole (and un-fortified) state, whole wheat is an obvious choice over regular all-purpose flour.  But regular whole wheat has a pretty distinctive taste and color, and doesn’t easily substitute into most baked goods.  But white whole wheat, which is whole wheat flour made from white wheat instead of red wheat, cooks up much  more like AP flour.  King Arthur Flour makes it, and I can find at Trader Joes or Safeway.   In most muffin (or quick bread) recipes, you will be hard pressed to tell that half of the flour is white whole wheat.  I’ve been using all white whole wheat in muffins and they still come out great. 

Pumpkin Muffins

2 cups flour (unbleached all-purpose, white whole wheat, or a mix)

2 tablespoons oat bran 

2 teaspoons baking powder

½ teaspoon baking soda

¼ teaspoon salt

½ teaspoon cinnamon

¼ (scant) teaspoon fresh ground nutmeg

2 eggs

1/2 to 2/3 cup brown sugar

¼ cup butter, melted

¾ cup milk (or soy milk)

¾ can pumpkin (or more… save some for the dog!)

½ cup raisins

Pumpkin seed or sliced almonds for topping

Oven:  400oF

Put dry ingredients in a small bowl, and mix with whisk.

Combine eggs and brown sugar with a whisk, mix in butter, then add milk, pumpkin, and raisins.  Mix well.  Fold in dry ingredients.  Place in greased muffin pan.  Sprinkle pumpkin seeds or almonds on top, making sure none stick out too much.

Bake for 20 minutes.

Granola

This might be the best granola I have ever had, love the texture. Adopted from an Alton Brown recipe. I’m sure I won’t leave well enough alone (the original recipe called for cashews). It’s a bit on the sweet side, but perfect mixed into plain yogurt!

Granola

1/4 cup plus 2 tablespoons maple syrup

1/4 cup vegetable oil

1/2 teaspoon salt

3 cups rolled oats

1 cup slivered almonds

1 cup raw pumpkin seeds (pepitas)

1/4 cup plus 2 tablespoons dark brown sugar

Preheat oven to 250 degrees F.

In a large bowl, combine maple syrup, oil, and salt. Add the oats, nuts, and brown sugar and mix well.

Pour onto 2 sheet pans covered with parchment paper. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.

Remove from oven, cool and put into airtight containers.

Just FYI, I figured the nutritional values (per 1/4 cup): calories - 180, added sugar - 7g, protein - 5g, fat - 10g, fiber - 2g.

Javelina Turds

I've had lots of requests for this recipe, its something we typically have around the house.. they are perfect when you get home from the pool or a hike or the gym or off a plane and need to eat something.  I posted a version of this a while back, but that version has lots of options (different nut butters, sweeteners, etc).   Since I make them so often, I have developed an efficient process.   First, I weigh the ingredients (an idea from Ratio: The Simple Codes Behind the Craft of Everyday Cooking), especially since almond butter and honey are messy to measure. This also insures that I use exactly half the jar of almond butter, since this the only place I use it.   Then, instead of making balls or log shapes (which begat the nickname which has stuck), I mash into in a large square and cut -- see the pictures.  I can do these in about 20 minutes, including clean up.

Javelina Turds

8 oz     1 cup almond butter (Trader Joes organic creamy / salted)

6 oz     1/2 cup honey (usually from small producer - the flavor of the honey comes through)

1 tsp vanilla extract 

9 oz     3 cups old fashioned oats

3 oz     1/3 cup dried cranberries ( sweetened)

3 oz     1/3 cup chocolate chips (Ghirardelli dark)

Combine all ingredients together; mix well.  Dump onto a cutting board covered with wax paper, and form into a large square, about a ½ inch thick.  Cut into 1 or 1 ½ inch squares. Place squares on another piece of wax paper, put in a large baggie or other container, and refrigerate. 

Mixed:

After pressing (you can use a rolling pin with a top piece of wax paper) to get really smooth, plus I use the edge of the knife to straighten the edges:

And cut:

Think twice about eating these if you have not just been at the gym, swum 2000m, or hiked up a mountain.  They are about 100 calories per square inch. 

Swimming makes you hungry

Swimming is certainly the rage this week with the Olympics, Michael Phelps, and the new world records with the new Speedo suits.  It's great motivation to keep me going.  Plus I keep  watching to figure out how out things like the body whip (the dolphin like swimming that the swimmers do as they come off the wall).  My main motivater has been my swim class leader Kymmie, who makes it fun.  She has a huge amount of positive energy that she brings to class, plus is really, really a good swimmer.  And Tuesday made us swim with cups on our head (the red plastic kind you would use at a keg party - I'm thinking there needs to be a drinking party game involved).  The other fun thing is that you need to eat more (assuming your goal is to not lose weight).  According to the press, Michael Phelps eats 12,000 calories per day.  The challenge is to not just starting eating a bunch of crap.  But Kymmie has helped here too, with several recipes on good for you foods to help keep you going. 

Disclaimer:  every recipe I have put on my web is something that I have cooked, usually many many times.  These are from Kymmie, and I have not tried them yet.   I have added my thoughts, and I will add comments when I make them to how they come out (and be suspicious if I make you chocolate pudding).   Enjoy!

Cowboy Caviar

Deb’s take:  This is real similar to my corn and bean salad (my salad has some olive oil but no acocados, I suspect this is a good trade).  Unless you are cooking for a crowd, I would suggest making just 1/3 of the recipe (using just black beans).  I would eat this straight up without the tortilla chips.

Juice of 1 lime
1/2 cup of red wine vinegar
1 Tbsp hot sauce (Tobasco)
2 Tbsp vegetable oil
3 cloves garlic
1/4 tsp pepper
3/4 tsp salt
3 firm, ripe avocados, diced into cubes
1 (15oz) can each: white beans, black beans, kidney beans; rinsed and drained
3 cups frozen corn; thawed
1 cup green onions, thinly sliced
1 cup fresh cilantro; chopped
1 lb pear tomatoes; halved
Tortilla chips; Scoops are best

Mix together lime juice, vinegar, hot sauce, oil, garlic, pepper and salt.  Add avocado; mix gently with lime juice mixture.  Add remaining ingredients, put in refridgerator for several hours.   Serve with Scoops

Cauliflower Lemon Antipasto Salad

This looks yummy.  There are couple of interesting techniques.  One is marinating the tofu in the dressing, which will give it great flavor.  The other is putting boiling water on the broccoli and cauliflower – which should help remove the “rawness” without really cooking.   I will definitely be trying this out.

4 oz  extra firm tofu
1 cup  broccoli florets
1 head cauliflower, cut in florets
1 small lemon, thinly sliced
2 cups  chick-peas
1 small sweet red, green, and yellow peppers, sliced
Half  seedless cucumber, chunks
2 cups  cherry tomatoes, halved
1 cup  black Kalamata olives
3 oz   fresh mozzarella cheese, cubed
2 tbsp  fresh parsley, chopped
2 oz  feta cheese, crumbled
Dressing
¼ cup  olive oil
1/8 cup red wine or white balsamic vinegar
1  green onion, minced
2-3  cloves garlic, minced
Juice of 1 lemon
1 tsp  Dijon mustard
2 tsp  each fresh basil, oregano, parsley
Pinch  sea salt and pepper

Dressing:  In a bowl, whisk together all ingredients, gradually adding oil.

Cut tofu into 1-1/2 inch long strips, about ¼ inch wide; add to dressing. Let stand at room temperature for 1 hour.

In a bowl, pour boiling water over broccoli, cauliflower and lemon slices; let stand for 8 minutes. Drain well and place in salad bowl along with remaining ingredients. Add tofu and dressing; toss gently. Cover and refrigerate, stirring occasionally, for at least 1 hour or until chilled.

Nut Butter Protein Energy Balls

This looks like a way to make your own energy bars.  I’m not crazy about all of the added vitamins that most of the bars have (I think I taste them), plus they tend to be expensive.  
Update: There are a great alternative. I have made with chocolate chips, as well as chocolate chips and dried cranberries.  I have not used the protein powder, but Kymmie says the Ruth's is good and not highly processed, and available at Sprouts.

1 cup raw almond, cashew or peanut butter
3 cups organic old fashioned oats
1-2 Tblsp of protein powder (Ruth's Raw Hemp/Flax seed)
1/2 cup maple syrup, honey or agave nectar
1 tsp vanilla extract
cinnamon
Optional additions
1/2 cup raisins (or dried cranberries)
1/3-1/2 cup shredded coconut
1/4-1/2 cup raw cacoa bits (or chocolate chips)
Combine all ingredients together; take a tablespoon and form into balls. Refrigerate.

Raw donut holes

These look good, I’m a huge fan of dates. However, I am not a big fan of coconut of the sweetened dried coconut (probably relating to those pink Hostess things), but sometimes I’m OK with the unsweetened coconut.

1 3/4 cup raw almonds, soaked overnight in water
1/2 teaspoon sea salt
2 cups dried pineapples, chopped  (the mini ones at Trader Joe’s)
2 cups pitted dates
1/3 cup plus 1/4 cup shredded unsweetened coconut

Process first 3 ingredients in food processor until fine powder, slowly add pineapple and dates. Place in a large bowl and add 1/3c coconut. Form into small balls and roll in 1/4c remaining coconut.

CHOCOLADO PUDDING 

This one I’m just going to have to try… 

~3-4 servings

2-3 ripe avocados
7 ½ Tbs unsweetened organic cocoa (chocolate) powder (Dagoba, etc.)
½ cup agave nectar OR pure maple syrup
splash vanilla extract
pinch sea salt
dash cinnamon

Peel the ripe avocados and blend them in a Cuisinart/food processor. Add chocolate/cocoa powder, vanilla, sea salt and cinnamon. Blend. Add agave or maple syrup and adjust the amount for sweetness. Keep blending in your Cuisinart until creamy with a pudding-like consistency.

Eat or refrigerate, serve w/ fresh berries.

Starchy sides... more of what's missing

So if you haven’t figured it out yet with the bazillion pasta recipes, we pretty much thrive on lots of carbs at our house.   So, on the days we don’t eat pasta, there is usually some other “starch” on the plate.  Growing up, potatoes were a mainstay, and I still love them (fried potatoes are very high on my comfort food list),  but its nice to have some variety.  Also, it you are going to the trouble of doing the 3 squares (meat, starch, vegetable), you should work to keep it healthy and simple (especially for the dishwasher).

Enough said…  Here are some of my favorites.

Rice with Almonds and Raisins

Its also possible to do this with brown rice, just cook longer per package directions.
Makes about 4 servings.

1  tablespoon butter or olive oil
1/3  cup finely chopped onion
1  cup rice
2  tablespoons raisins
1/4  cup slivered almonds
1 can (14 1/2 oz) chicken broth

Melt butter over medium heat, add onions.  Cook, stirring, until wilted (about 5 minutes).  Add rice, raisins, almonds, and stir.  Add broth, pepper.  Bring to boil, turn down heat and simmer 20 minutes.

Polenta

Serves 4 - 6.  Or 2-3 with leftovers to saute (which might even be better than the first day)
1 cup polenta
½ tablespoon butter
2 oz goat cheese (or 1 oz parmesan, or other good cheese)
Salt

Cook 1 cup of polenta per package instructions (in salted water).  This will take about a ½ hour. Use a whisk to add polenta to the boiling water, and stir occasionally with whisk.  When done, add a ½ tablespoon of butter, and 2 ounces of goat cheese, whisk until melted.  Check for salt and serve.
Leftovers:  pat flat on plastic wrap (about ½ or ¾ inch thick), wrap and refrigerate.  Cut into squares or wedges, and either grill (brush with a bit of olive oil) or fry in a non-stick pan with a bit of olive oil.


Mustard Potato Salad

This is a super easy potato salad and great with grilled meat (and you can do ahead, but it doesn't need to completely chill).  It's easy to adjust the amount (I usually make a smaller batch than this, which I suspect below would feed 6-8 people). 

3 lbs. small red potatoes
3 tablespoons olive oil
3 tablespoons red wine vinegar
1 tablespoon mustard
1 ½ tablespoons chopped parsley
Salt and pepper to taste

Boil potatoes in salted water, in skin. Whisk oil, vinegar, mustard, salt and pepper in small bowl, add parsley.  Set aside.  When potatoes are done, cool slightly, peel, and cut into chunks. Toss with dressing. Check for salt. Cover and refrigerate.  Best served at a cool room temperature.

Oven Fries

Not exactly fried, but quite tasty.  And cleanup is easy if you use parchment paper.

1 tablespoon olive oil
1 tablespoon paprika or mild Chile powder
1 teaspoon cumin
2 pounds potatoes (any kind)
Salt to taste

Preheat oven to 425F.

In large bowl, stir together oil and spices.   Peel potatoes.  Cut potatoes in french-fry shape, cubes or slices, no more than ½ inch thick (small sizes will cook faster).  Place in bowl and toss until well coated.   Arrange the potatoes in a single layer on a large baking sheet sprayed with Pam, or use parchment paper (this is my preferred method, as it’s easier to turn the potatoes, and easier clean-up).  Place in the hot oven, and turn after 15 minutes, then every 10 minutes or so.  Bake 35 to 50 minutes for regular potatoes, 25 to 35 minutes for sweet potatoes.  Potatoes should be golden with brown edges (and cooked through).  Sprinkle with salt to taste.

Summer Recipes

I have been waiting for summer to share these recipes, and well, its time.

The first is a Grilled Vegetable Pasta (yes, another pasta recipe).  The reason this is a summer recipe is that its really best to make it when you can get into the pool between turning the vegetables on the grill. It perfectly fits to a relaxed summer weekend.  Grill and swim, then let the vegetables cool, later cut up the vegetables and cook the pasta.   The vegetables can also be done as an antipasti (that’s right, without pasta but also an Italian appetizer).   Arrange the grilled vegetables on a platter, sprinkle with olives, maybe add some salami or other Italian cured meats, some big shreds of parmesan cheese.  I like to eat on slices of French bread, but it mostly takes a fork and knife to eat. 

The second is for breakfast.  I really like oatmeal, but its just too hot to eat in the summer.  So I make a cold oatmeal dish called Muesli.   I’m pretty sure the roots for muesli are Northern Europe, but I first had it in Korea at the Hilton in Seoul.  The do the nice breakfast buffet, and I have found it good to load up on food I recognize (bread, cheese, fruit, yogurt) when you really don't know what you will be eating the rest of the day.   They had a bowl of this goopy looking stuff on the “western” side of the buffet, and I tried it on the advice of one of my co-workers… a little cautious because I couldn’t tell what went in to it.  I like traveling in Asia, and I’m OK without always knowing what went into the food, but breakfast, well, I not as adventurous.    But this was good, cool and sweet, with raisins and some fruit.  I was hooked, but never know how to make it until I started hunting the web.  There are lots of ways to make this, starting with oats, and adding liquid (milk, yogurt, juice), dried fruit, apples, nuts.  The following is what I do, since I typically always have the ingredients on hand. 

Grilled Vegetable Pasta

4 servings

Veggies (use as a guide only!):
¼ cup extra virgin olive oil
2 tablespoons balsamic vinegar
Fresh or dry herbs, salt, pepper
2 medium zucchini, sliced diagonally about ½ inch thick
1 small eggplant, sliced lengthwise in ½ inch slices
1 red or mild yellow onion, cut in 2 large slices and skewered
2 red bell peppers, whole
1 ear corn, silk removed and husk replaced
1 head of garlic, top cut off
And/or:  Mushrooms, Asparagus

Pasta:
2 tablespoons extra virgin olive oil
1 tablespoons balsamic vinegar
¼ cup fresh basil (or other herbs)
½ pound chunky pasta, cooked
Save about ½ cup pasta water
¼ cup dry white wine (optional)
¼ cup goat cheese, crumbled
¼ cup pine nuts, toasted

For Grilled Veggies:  Mix together olive oil, balsamic vinegar, herbs, salt and pepper.  Mix with vegetables (can do earlier in the day).   Drizzle garlic with oil and partially wrap in foil. On grill heated to medium, put in some wood chips and with several branches of rosemary. Put all the vegetables on the grill. The corn will cook quickest, maybe 10 –15 minutes. Cook remaining veggies until soft and browned, 20-30 minutes.  Turn every 5-10 minutes.  The bell pepper skin will be black.  Remove pieces from grill as they get done and let cool.

Dice the squash, eggplant, and onion. Peel bell pepper and dice.   Cut corn from cob. Put in a large bowl.  Put in several cloves of roasted garlic (cut in half if large), use remainder for snacking.  Add the cooked and drained pasta. Drizzle with olive oil and balsamic vinegar, a bit more salt and pepper to taste, chopped fresh basil, enough pasta water and/or white wine to moisten (about ½ cup total).  Serve with about 1 tablespoon each goat cheese crumbles and toasted pine nuts on each serving.

Muesli

Great way to get your oats in the summer.  Traditional flavors are raisins, walnuts, and apples… but these seem more fall like.  So I usually use “craisen’s”  (dried , sweetened cranberries), and put some berries on top…

Serves 3.

1 ½ cups old fashioned oats
¼ cup raisins or dry cranberries or other dried fruit of choice
¼ cup walnuts (chopped) or almond slivers
2 cups unsweetened soy milk (or any milk of choice, including part yogurt or juice)
1 tablespoon Apricot or Peach jam
1 teaspoon honey (or to taste)
1 small apple (grated) or other fresh fruit

Mix everything together except for fresh fruit, cover and refrigerate overnight.  If it seems a bit thick in the morning, add some more milk or some plain yogurt.   Stir in grated apple just before serving, or serve with other fresh fruit (berries, banana’s, apricots…)

Muffins and humility

This has been a fun weekend.   My folks were up for a visit, Mom and I went to the LPGA Safeway golf tournament on Saturday, and Sunday I played golf with both Mom and Dad.  The weather (which a week ago threatened to go from winter right into summer) was perfect spring weather after a healthy rain Thursday and Friday (my definition of spring weather: warm enough to wear shorts, but not to hot to be in the sun).

I also showed off a bit in the kitchen.  Friday night  Roy's folks were over too, dinner was a big pot of Mediterranean-style fish soup.  It really came out nice (and one of these days I will get it written down).  On Saturday night, we did a nice herb grilled chicken and asparagus.  Simple, but pretty and very good.  Then, on Sunday morning I made muffins, something we do almost every Sunday morning.  Sometimes I make them, sometimes Roy does, but I have made them enough I practically know the recipe by heart.  This morning, Roy opens the oven, and says my muffins look especially flat.  (Roy's muffins always peak higher than mine therefore, much prettier, so I think he is just kidding me a bit).  The timer goes off, I go look, and not only are they really flat, they are not done yet... the problem was the oven was at 350, not 400.  After another 10 minutes in the oven (everyone, coffee in hand, waiting for breakfast), they were ok (and we managed to eat all of them today).  But know I now why Roy's muffins are prettier:  he makes banana muffins with the same recipe (bananas and raisins instead of apples and cranberries), and doesn't have cold cranberries slowing down the process of rising the muffins. 

Here are the recipes for the muffins and the chicken  (to grill the asparagus, just role the asparagus in little olive oil, maybe some balsamic vinegar, add some pepper and grill along side the chicken).

Grilled Savory Chicken

This chicken always comes out nice and moist -- a good one to fix for company (especially since you have to think ahead a little bit to marinate the chicken).  Of course, you don't have to marinate overnight, 20 minutes works.  It comes out best if you use at least half fresh herbs, OK to not follow below exactly (I often use chives since they are usually plentiful in the garden, and skip the marjoram)

 Serves 4

4 half boneless, skinless chicken breasts
1 tablespoon fresh minced thyme (or 1 teaspoon dry)
1 1/2 teaspoons fresh minced sage (or 1/2 teaspoon dry)
1 1/2 teaspoons fresh minced rosemary (or 1/2 teaspoon dry)
3/4 teaspoon fresh minced marjoram (or 1/4 teaspoon dry)
3 tablespoons fresh minced parsley
1 teaspoon grated lemon rind
1/8 teaspoon cayenne pepper
½ teaspoon salt
Fresh ground pepper
Juice from ½ a lemon
1/3 cup olive oil
Salt and pepper to taste
1 lemon, cut into wedges (garnish)

Flatten chicken breasts to even out the thickness (best to do between sheets of plastic wrap.  Combine all herbs, spices, lemon rind, and oil.  Rub mixture.  Arrange in shallow dish or Ziploc baggie.  Cover and chill overnight if doing ahead.   Grill for 3-4 minutes on each side.  Serve with lemon wedges.

Apple Cranberry Oatmeal Muffins

12 MUFFINS

1 cup old-fashioned oats (or quick cooking)
1 cup whole wheat flour
1/2 cup flour
2 teaspoons baking powder
½ teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon freshly ground nutmeg (optional)
dash salt
2 large eggs
3/4 cup un-packed brown sugar
1 apple, peeled and cut into chunks
3/4 cup buttermilk or milk or soy milk
1/4 cup vegetable oil
1 teaspoon vanilla extract
1 cup cranberries (thawed under running water if frozen)

OVEN:  Preheat to 400oF.  Grease muffin cups with Pam.

Mix oats, flour, baking powder, soda, spices, and salt in a large bowl.

In a food processor, mix eggs and brown sugar until smooth. Add apples, and pulse until small chunks. Add milk, oil, and vanilla.  Put in cranberries, and pulse a few times, to barely chop the cranberries.

Pour the batter on the dry ingredients, and fold together.

Scoop batter into muffins cups (put water into any empty cups). Bake 20 minutes or until springy to the touch in the center.  Turn out onto a rack to cool, we like them hot from the oven.

As always - send your feedback if you try the recipes!

Freezer Cookies

These oatmeal cookies are one of our favorites, but like most deserts, there is just too much for the two of us to (reasonably) eat before it gets stale.  And I really like cookies best when they are just out of the oven.  So, when I make these, I only cook one or two dozen, the rest are put on foil and popped in the freezer.  When you are ready for cookies again, you just bake another 6 cookies.. perfect weeknight desert for two.  The recipe is the one the used to be oatmeal box, modified for “trans-fat free” cooking:  the shortening has been replaced with butter plus canola oil.

The Gadget:  Toaster Oven.  My toaster oven is used for a long list of things: it includes warming up a piece of pizza, toasting nuts (generally one toast cycle is perfect), baking potatoes (start in the microwave then go into the toaster, and you have a perfectly baked potato in 15 minutes), cooking quesadilla’s (use broil setting), warming bread (wrap in foil), and once in a while, making toast.  Below are the instructions for doing freezer cookies, later on I will post my other favorite toaster oven dessert – fruit crisps!

Oatmeal Cookies

ABOUT 4 DOZEN

½ cup butter

¼ cup canola oil

1 cup brown sugar, unpacked

1/3 cup sugar

1 egg

¼ cup water

1 teaspoon vanilla

1 cup flour

½ teaspoon baking soda

3 cups oats (quick cooking or regular)

1 cup raisins  

1 cup chocolate chips

1 cup walnuts 

Spray cookie sheets with Pam (or use parchment paper), and heat oven to 350oF.

Cream butter, oil, and sugars, then beat in egg.  Add water and vanilla, beat some more.  Add flour and baking soda, mix on low until blended.  Add oats, raisins, chips, nuts, stir together with a wooden spoon.

Drop onto cookie sheets, bake about 12 minutes or until just starting to brown.

For Freezing:  tear off sheets of foil slightly larger than the tray for your toaster oven.  Spray with Pam.  Drop 6 cookies on foil, and gently wrap foil around the dough (fold the sides in to get a couple of tubes, crimp the ends a bit), then put the rolls into a gallon freezer bag (you should be able to get about 3 per bag).  When you are ready to eat, gently unwrap, put on the tray for the toaster oven, and cook.  Use 12 minutes at 350F as a starting guide, but keep an eye on them (they are best when a little undercooked in my opinion).  For my current oven, I need to bake at 325F.