March - National Nutrition Month!

March being the national nutrition month gives us a lot to talk about. Not only is it time to pull out all the dead stuff in the garden but it is also time to pull the nutritionally dead stuff out of our diets. I’m looking at this as another “new beginning” opportunity.



This month I’m going think green. I am hereby committed to eat something green every day - and I’m not just talking about the parsley garnish on the side of a plate (if it looks fresh I do eat it). But, I’ll take it even further in the spirit of OSU I’ll also be thinking ORANGE, of course. Do farm fresh eggs count? Heck yea!!!! With this soufflé recipe below, ORANGE isn’t just for breakfast anymore. Orange is the new black! Okay, Okay, I know… corny! Are you in?
Who’s got spinach on the menu tonight? I do!




Giant Tarragon Soufflé

2 Tablespoons parmesan cheese, grated
5 Tablespoons olive oil
6 Tablespoons flour
2 cups non-fat milk
1 Tablespoon tarragon, chopped
¼ teaspoon salt
¼ teaspoon pepper
1 ½ cup cheddar cheese, grated
6 eggs, separated

Preheat oven to 400° F

Lightly grease an 8 cup casserole or soufflé dish with 2 tablespoons of the parmesan cheese and set dish aside. Separate the 6 eggs and beat the egg whites with the salt until stiff peaks are formed and set aside.

In a medium sauce pan heat the olive oil. Once oil is heated, whisk in the flour making a “roux”. Let this mixture cook for a few minutes on medium heat. Slowly add the milk while whisking well. Cook this mixture on low to medium heat until thick, being careful not to scorch the bottom of the pan. Remove from heat and add the egg yolks, two at a time, mixing well in between each pair. Add the cheese, pepper and tarragon and mix well. Fold the egg whites into the milk mixture. Pour batter into the 8 cup soufflé dish. Place on the middle oven rack and turn the heat down to 350°. Cook for 40 minutes. Remove from heat and serve immediately.

Serves: 8 Calories: 280 Protein: 13g Carbohydrates: 11g Total fat: 20g
Saturated fat: 7g Cholesterol: 145mg Fiber: 0g Sodium: 180mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund



Sautéed Spinach

1 tablespoon olive oil
1 (16 ounce) bag of fresh spinach
2 teaspoons minced fresh garlic
Salt and pepper to taste

Heat a large sauté pan over medium high heat until quite hot. Add oil and immediately add spinach and quickly toss until it begins to wilt. You may have to add a bit of water to prevent burning. Add garlic (don't let it burn!), salt and pepper and keep tossing until spinach is completely wilted. It will cook very quickly.

*Spinach contains a significant source of magnesium, a mineral that helps protect bone mineral density, lowers blood pressure, and promotes heart health.

Serves: 4 Calories: 60 Protein: 3 g Carbohydrate: 4 g Total fat: 4 g
Saturated fat: 0 g Cholesterol: 0 mg Fiber: 3 g Sodium: 90 mg

Seretean Wellness Center


On a another note Living Kitchen had a nice article in Tulsa People this month check it out at http://www.tulsapeople.com/


Also, Chuckwagon challenge is coming to a close. Recipes are in and I have recieved a lot of great recipes that fit the challenge, I’ll start sharing some of the finalists next week. Althouhg it's too late to send in your recipes there are still seats open for the Chuckwagon Challenge Cooking Demo. This Cooking Demo might just be the funnest one yet!!



(Remember you get a copy of all the recipes and a taste testing!)