Cowboy Bites

Cowboy Bites Blog is taking a

2009-06-08T10:51:00.000-07:00

SUMMER VACATION!

Have a great summer!

Patty Pan Squash and English Peas

2009-06-04T06:29:00.000-07:00

For me the best feeling in the whole wide world is to prepare and eat something that I grew. Knowing that I raised them from a wee little seed into something that give me nourishment as well as a lot of joy to my table. There is a process I love about growing food. First it’s getting the soil ready, this happens far before the seed is planted. Then planting the seed, watering the seed, slowing watching the seed sprout as I am protecting it from the weeds and other things. Eventually comes the first blossoms, sooner or later the fruit, and soon enough comes harvesting time to enable me the joy of preparing something wonderful to eat. We are not finished yet! It's all about continuing to harvest and water frequently. Sad, but true, the seed that became a plant to feed me and you must die - it's the circle of the plant life my friends. So last of I turn the dead plants into compost so that someday they will be food for new plants. I love the process, from start to finish!

The other night when the sun started to go down and it became cool enough to walk through the garden without breaking a sweat, I wander through to see what I could make for dinner. I picked my very first squash of the season . I picked two patty pan varieties that were ready, one being called sunburst because of it's bright yellow color. The other is called flying saucer because it is yellow with green tips. I didn’t harvest any blossoms because you need to do that in the morning so I wandered down to the pea patch to see if any peas were ripe for the pickin’. I managed to harvest a good handful of peas then I went about robbing the potato beds but had no success. I only found two tiny little spuds, not enough to make it in the meal.I’ll be honest I love greens but it was really exciting to eat something else! Greens on my end are almost though their cycle and soon the beds will become beans, more squash and more corn. I can't wait to pick my first tomato!

Oven or Grill Baked Patty Pan Squash and Peas

1 pound patty pan squash, cut into quarters

6 ounces fresh English peas, stemmed and left whole

2 cloves crushed garlic

2 tablespoons olive oil

Pinch salt and black pepper

Few sprigs of oregano or rosemary (optional)

Juice and zest of ½ lemon

In a large bowl, coat the vegetables well with the olive oil, lemon, and garlic. Place vegetables in a large piece of foil; wrap and close the vegetables up tightly in the foil. Place in a 350⁰ oven or on a grill for about 10 to 15 minutes or until tender.

Serves: 4 Calories: 120 Protein: 4g Carbohydrates: 12g Total Fat: 7g Saturated Fat: 1g Cholesterol: 0mg Fiber: 3.5g Sodium: 75mg

Weight Watcher’s Points: 2

Seretean Wellness Center at Oklahoma State University

Chef: Lisa Becklund

Sweet Turnip Slaw

2009-06-04T06:10:00.000-07:00

1 bunch turnips, washed and peeled (small purple top turnips work well but if you can find the small white turnips even better. Don’t bother to peel the really small turnips)
2 sweet onions
3 cloves garlic, minced
1 tablespoon fresh dill, chopped
¼ cup light sour cream
1 rib celery
3 tablespoons red wine vinegar
¼ teaspoon salt
2 tablespoons honey

In a food processor with the shredding attachment, shred the turnips and the onion. In a large bowl mix the turnips, onions with the rest of the ingredients.

Serves: 6 Calories: 80 Protein: 2 g Carbohydrates: 18 g Total Fat: 1 g Saturated Fat: 0.5 g Cholesterol: 5 mg Fiber: 3 g Sodium: 185 mg

Weight Watcher’s Points: 1

Marinated Sweet Onions & Baby Beet Salad

2009-06-02T07:47:00.000-07:00

This is a great side dish for grilled salmon!

1 bunch beets (red or Chioggia if available)
1 clove garlic, minced
2 small sweet onions sliced very thin
¼ cup red wine vinegar
¼ cup water
1 tablespoon sugar
Pinch salt
1 tablespoon chopped Italian parsley
12 ounces arugula

Blanch the beets by cutting off the greens and placing in a pot of boiling water for 10 minutes. Peel the skin off the beets and slice to medium thickness (⅛ inch). In a medium bowl combine the vinegar, water, sugar, and salt and let dry ingredients dissolve in the liquid. Add the onions and the sliced beets and parsley. Let marinate for at least 15 minutes before serving. This salad will last refrigerated for a week. Serve over a bed of arugula.

Serves: 6 Calories: 70 Protein: 3 g Carbohydrates: 14 g Total Fat: 0.5 g Saturated Fat: 0 g Cholesterol: 0 mg Fiber: 4 g Sodium: 130 mg
Weight Watcher’s Points: 1

Broccoli Sweet Onion Pie

2009-06-02T07:44:00.000-07:00

Dough for flat pie
¾ cup warm water
1 tablespoon wildflower honey
1 tablespoon active dry yeast
¼ cup non fat milk
2 tablespoons olive oil
Pinch salt
2 cups unbleached flour
1 cup whole wheat flour

To bloom yeast, combine ¼ cup of the warm water with the honey and the yeast in a small bowl and let rest for 10 minutes until mixture is foamy. In a large bowl, combine all of the dry ingredients. Make a well in the middle of the dry ingredients; add the olive oil, milk and the rest of the water. When yeast is foamy add to the flour and mix with a wooden spoon. When the dough becomes too hard to mix with the spoon, turn out onto a clean surface and knead by hand for 8 minutes. Place in a lightly oiled bowl covered with plastic. Let rise for 2 hours. Now you’re ready to roll.

Roll the dough out into a round pizza pan.

1 recipe for flat pie
3 onions caramelized
4 cups chopped fresh broccoli
4 cloves garlic, minced
6 ounces fresh mozzarella, diced small
3 tablespoons chopped kalamata olives
2 tablespoons fresh chopped oregano
2 tablespoons nice extra virgin olive oil

First get the dough going, when the dough is rising caramelize the onions. Preheat oven to 400 degrees. When dough is ready, roll it out the size of a 12-inch pizza dish, rub the dough with the olive oil and the minced garlic. Par cook the dough in the oven for about 10 minutes. Top the par cooked dough with the onions, the broccoli, olives, oregano and the mozzarella and the parmesan. Bake for 10-15 minutes until golden brown. Cut into wedges.

Serves: 8 Calories: 330 Protein: 12 g Carbohydrates: 42 g Total Fat: 13 g Saturated Fat: 4.5 g Cholesterol: 20 mg Fiber: 5 g Sodium: 190 mg
Weight Watcher’s Points: 7

Enjoy the weekend weather with this great recipe!

2009-05-29T08:02:00.000-07:00

Fri. Sat. Sun.

(86°/58°) (90°/63°) (90°/68°)

Baked Picnic Chicken

Whole 3 pound chicken
½ cup flour
⅛ teaspoon salt
¼ teaspoon ground pepper
4 cloves minced garlic
1 teaspoon thyme
1 tablespoon dill
1 tablespoon chili pepper flake
2 tablespoon Italian parsley
1 tablespoon olive oil

Lightly oil the chicken. Combine all the dry ingredients and herbs in a heavy brown paper bag. Place the chicken inside the bag, seal the bag by folding the opening over multiple times, and shake very well. Place bag with chicken inside on a sheet pan in a 300° oven and bake for 1 ½ hours. Cut the bag open; be careful of steam. Serve on top of the sack and gently pull apart the chicken.

Serves: 6 Calories: 545 Protein: 40 g Carbohydrates: 9 g Total Fat: 38 g Saturated Fat: 10.5 g Cholesterol: 165 mg Fiber: 1 g Sodium: 200 mg
Weight Watcher’s Points: 12

Without Skin
Serves: 6 Calories: 250 Protein: 34 g Carbohydrates: 9 g Total Fat: 7 g Saturated Fat: 1.5 g Cholesterol: 100 mg Fiber: 1 g Sodium: 170 mg
Weight Watcher’s Points: 6

Spinach Spaetzle

2009-05-27T10:35:00.000-07:00

The fields at the farm are finally drying out and now it’s a matter of keeping up on the weeds which have simply thrived with the recent weather. The weeds are sneaky and they grew like crazing knowing we couldn’t come out to pull because it was so wet for awhile there. Now our work is cut out for us.

We’ll being seeing some more greens at the markets now but the new addition will be sweet onions, broccoli, cauliflower, beets and turnips. Remember, if you buy beets don’t throw those greens away! They can be enjoyed lightly sautéed or added to a soup.

I’ve been selling at three farmers markets a week in Tulsa. I am mostly selling tomatoes, peppers, cucumber, and squash plants. Saturday we have our big booth at the Cherry Street Market with plants and produce from the garden. I’m the "greens queen" at the market with all my kale, collards, spinach, arugula, red mustard, lettuce mix, and braising mix. I don’t let anyone pass by without trying a leaf of something. I’m a sneaky sales girl getting people to eat their greens!

Spinach Spaetzle with Chicken Breast and Kale Pesto

Spaetzle [SHPEHT-sluh; SHPEHT-sehl; SHPEHT-slee]
Literally translated from German as "little sparrow," Spaetzle is a dish of tiny noodles or dumplings made with flour, eggs, water or milk, salt and sometimes nutmeg.

Going green? This recipe will make it official!

For the Spaetzle
2 cups packed loose rough chopped spinach
1 cup all purpose flour
2 eggs
¼ cup low fat milk
Pinch salt
⅛ teaspoon nutmeg

6 oz chicken breast
2 tablespoon olive oil
Salt and pepper to taste

1 recipe Kale pesto

In a food processor, puree the spinach then add flour, salt, pepper, and nutmeg. Then add the eggs and milk together; stir it into the flour/spinach mixture. Let the dough rest for 10 to 15 minutes. Batter should be smooth and thick.

Bring 3 quarts of salted water to a boil in a large pot. Reduce the heat to a simmer. To form the Spaetzle, hold a large holed colander or slotted spoon over the simmering water and push the dough through the holes with a spatula or spoon. Do this in batches so you don't overcrowd the pot. Cook for 3 to 4 minutes or until the Spaetzle floats to the surface, stirring gently to prevent sticking. Drain the Spaetzle and give it a quick rinse with cool water.

In a large sauté pan, heat two tablespoons olive oil and sear the chicken breast add two tablespoons of Spaetzle water with 1 cup of Kale pesto mix into a sauce consistency add a little more water if needed. Add the Spaetzle and coat with the sauce. Top with a sprinkle of Parmesan
Cheese.

Serves: 6 Calories: 380 Proteins: 36 g Carbohydrate: 18 g Total fat: 18 g
Saturated fat: 4 g Cholesterol: 140 mg Fiber: 2 g Sodium: 280 mg
Seretean Wellness Center at Oklahoma State University

Soup!

2009-05-21T09:41:00.000-07:00

White Bean and Chicken Soup with Mustard Greens

Feel free to use any greens with this soup including spinach or collards. You can choose to use dried beans in this soup or if you want it fast you can use canned beans instead.

1 tablespoon olive oil

2 medium chicken breasts, diced

1 cup dried great northern or cannellini beans soaked overnight

(or 1 can cannellini beans drained and rinsed)

1 onion, diced

1 teaspoon dried or fresh oregano

4 cloves garlic, minced

2 carrots, diced

2 red potatoes, diced small

6 cups low-sodium chicken broth

1 bunch mustard greens, washed and chopped

Pinch salt

¼ teaspoon black pepper

2 tablespoons grated Parmesan cheese

Heat oil in large soup pot; add the chicken breast and brown. Add the onions, garlic, and carrots; cook until garlic becomes aromatic then add beans and the stock and cook on low for two hours or in a crock pot on low for four hours or longer. If you choose to use canned beans, you will only need to cook for 25 minutes. When beans are soft add the diced potato and cook until tender then add the mustard greens and cook for about 15 minutes.

Serves: 4 Calories: 350 Proteins: 30 g Carbohydrate: 39 g Total fat: 8 g

Saturated fat: 2.5 g Cholesterol: 40 mg Fiber: 11 g Sodium: 270 mg

Seretean Wellness Center at Oklahoma State University

Fear not!

2009-05-19T06:17:00.000-07:00

Greens are not just good for you, they also taste wonderful!

While the weather is still cool we’ll be seeing lots of greens still at the market and this is the perfect opportunity to get those greens while they last. Soon the weather will stay consistantly warmer and greens with be replaced by onions carrots, beets, turnips and strawberries. If you haven’t experimented with all the wonderful greens such as mustard, kale, beet greens, collars, etc., I urge you to give them a try.

This week I will be posting a variety of different recipes with creative and delicious ways to use these awesome greens.

TIP: Cut and wash greens as soon as you get home. This will help them stay fresh longer. The extra bonus is they will be ready to go when you cook with them! Spinning dry will also keep greens fresh.

Kale and Green Onion Cakes

2 cups packed, chopped and cleaned kale
2 eggs
½ cup low fat milk
¼ cup flour
2 green onions, sliced
3 cloves garlic, minced
2 tablespoons onion, minced
Pinch salt
⅛ teaspoon cumin
⅛ teaspoon black pepper
2 tablespoons olive oil to coat the pan.

In a large mixing bowl combine all the ingredients and mix into a batter. Heat a heavy skillet or a cast iron pan with just enough oil to coat the bottom. Scoop silver dollar size pancakes into the hot skillet and cook on each side until golden brown.

Serves: 6 Calories: 120 Proteins: 4 g Carbohydrate: 12 g Total fat: 7 g
Saturated fat: 1.5 g Cholesterol: 65 mg Fiber: 1 g Sodium: 40 mg

Seretean Wellness Center at Oklahoma State University

Simple Broiled Asparagus with Orange Tarragon Vinaigrette

2009-05-15T09:42:00.001-07:00

1 bunch fresh asparagus, woody ends cut off the bottom
1 small sweet onion, sliced thin
2 teaspoons extra virgin olive oil
1 tablespoon water

Preheat broiler: Toss the asparagus and the onion in the oil and water and place in an oven proof baking dish. Place under broiler for about 10-15 minutes.

For the vinaigrette
Juice and zest of one orange
1 tablespoon extra virgin oil
1 tablespoon loosely packed chopped tarragon
1 clove garlic
⅛ teaspoon black pepper

Blend in a small food processor or in a blender until well incorporated; drizzle over the broiled asparagus and serve.

Serves: 4 Calories: 100 Proteins: 3 g Carbohydrate: 9 g Total fat: 6 g
Saturated fat: 1 g Cholesterol: 0 mg Fiber: 3 g Sodium: 0 mg
Seretean Wellness Center at Oklahoma State University

Asparagus and Red Potato Salad

2009-05-11T13:37:00.000-07:00

This is intended as warm salad inspired by the German potato salad omitting the bacon and the high fat sour cream.

1 bunch asparagus, woody ends at the bottom cut off, and the spears cut into two inch pieces
3 new red potatoes, cut into cubes
3 cloves garlic, minced
1 sweet onion, sliced thin
3 tablespoons chopped Italian parsley
2 tablespoons apple cider vinegar
4 tablespoons light sour cream
⅛ teaspoon salt
⅛ teaspoon black pepper

Bring a pot of water to a boil. Add the potatoes and cook until fork tender; add the asparagus and cook for only two more minutes. While you are waiting for the potatoes to cook, in a large mixing bowl combine the sour cream, vinegar, garlic, salt, pepper, and parsley. When potatoes and asparagus are cooked, drain well in a colander and then toss in the sour cream mixture. Can be served immediately or refrigerate for a cold salad later.
If you have any fresh herbs like dill or cilantro, add it for a little for extra flavor.
Serves: 4 Calories: 90 Proteins: 3 g Carbohydrate: 17 g Total fat: 1.5 g
Saturated fat: 1 g Cholesterol: 5 mg Fiber: 3 g Sodium: 100 mg

Seretean Wellness Center at Oklahoma State University

Asparagus!

2009-04-29T08:51:00.000-07:00

Asparagus is in plenty at the farmers market and although the old standby is steamed then slathered in butter, many of us have been exploring other options.

Asparagus roots are planted in fall or very early spring and although in its first year it will send up shoots here and there it actually takes two years for the plants to settle in and produce at its optimal production. Folks that plant asparagus are in it for the long haul. The asparagus bed must be well thought out because that’s where it will be for years to come. More folks would grow it but I think the permanency and the not so immediate gratification scares a lot of us off. I’ll say I have always wanted to be in a place that I could plant me rows and rows of it and not have to worry about the future or where I might be when the tender tips start rising up to the spring sun.

In the kitchen, because it’s my very favorite vegetable I have myself a ball and I make it about 800 different ways until I just can’t think of another way to fix it. It’s quite fun and I haven’t gotten tired of it yet. Here is one of my favorite ways to prepare asparagus.

Roasted Asparagus and Peppers

1 pound fresh asparagus, sliced on the diagonal
1 red bell pepper cut into 2-inch slices
1 yellow bell pepper cut into 2-inch slices
2 teaspoons olive oil
Optional dressing:
1 tablespoon balsamic vinegar
1 teaspoon maple syrup
1 tablespoon olive oil
1 teaspoon Dijon mustard
Salt and pepper to taste

Preheat oven to 400º. On heavy sheet pan, spread vegetables out and drizzle with 2 teaspoons olive oil. Roast for 7 to 12 minutes or until crisp tender, tossing with spatula once or twice during cooking. (Put parchment paper on sheet pan to make clean up easier).

*Zucchini, eggplant, onions, and potatoes roast well. Cooking time may vary, especially for potatoes. Roasted vegetables can be added to tomato sauce or pasta.

Whisk together the olive oil, balsamic vinegar, maple syrup, mustard, salt, and pepper. Pour over hot or room temperature vegetables.

Serves: 6 Calories: 60 Protein: 2.5 g Carbohydrate: 4 g Total fat: 4 g
Saturated fat: 0 g Cholesterol: 0 mg Fiber: 2 g Sodium: 20 mg

Seretean Wellness Center at Oklahoma State University

Kale!

2009-04-15T11:39:00.000-07:00

I’ll be honest - between feeding fourteen kids three times a day, milking six goats, working in the green house, and getting the garden up to farmer’s market standard there is not much time to rest or do much else. But it’s a type of work and a type of tiredness I can tolerate. When I go out into the garden and I see the seeds we’ve sewn sprouting and coming on strong I know there will be lots of food to harvest. When I look in the cooler and see eight whole gallons of fresh goat milk I know cheese will be made and when I look in the green house and see rows of bright green healthy plants I have hope. When I set up the booth at the farmers market full of wonderful produce and come home with none, I know I am living the dream. In spite of some heart ache, minor setbacks, and a very achy lower back there is a deep happiness I have found here that I’ve never known before.

But enough of that, now down to the business of eating. The predominant item at the Farmers Market last Saturday was Kale. Many folks have told me they have no idea what to do with this stuff and I will assure you, was I time I didn’t either.

In 1996 I opened up a Sicilian restaurant with a partner who was indeed Sicilian. She was raised in Connecticut and had a rich East Coast Sicilian attitude. Her Sicilian born grandmother was the inspiration of many recipes and dishes we had on our menu and by far the most popular item was called Grandma’s greens. This is a twist on what many would be familiar with in southern cooked greens but this recipe had no pork fat, just seasonal greens, olive oil, garlic, raisins, pine nuts, olives and anchovies. This dish would melt in my mouth. We served it with corn bread to sop up all the delicious juices in the bottom of the bowl. It’s still on the menu today at La Medusa. To me this is comfort food at its finest. I hope you enjoy.

Braised Greens

1 tablespoon olive oil
1 bunch Russian kale, escarole or curly endive, washed and trimmed
5 garlic cloves, peeled and chopped
1 tablespoon pine nuts
1 tablespoon golden raisins
1 tablespoon chopped Kalamata olives
¼ cup water

In a large sauté pan, heat olive oil. Add the garlic and sauté for a minute. Quickly add the greens, give them a good toss. Then add the pine nuts, raisins, olives, and water. Braise until soft.

Serves: 4 Calories: 90 Protein: 3 g Carbohydrate: 8 g Total fat: 6 g
Saturated fat: 1 g Cholesterol: 0 mg Fiber: 4 g Sodium: 120 mg

Save the Date!

2009-04-08T11:09:00.000-07:00

April 11, 2009!

Next Saturday is the first farmers market in Tulsa. It’s hard to believe spring is already here and yet I’ve anticipated it all winter. Stillwater is so fortunate to have a small but year round market. Now is our opportunity to begin eating with the seasons. Many venders at the market, including myself, will have the following items for the next 4 weeks or so:

Lettuce, green onions, chard, spinach arugula, radishes, baby greens like collards and kale, green garlic, fresh eggs, buffalo, and local meat. Let’s not forget about asparagus which should be making an appearance the last part of April/early May. The freeze has harmed some asparagus crops this year but hopefully they’ll bounce back.

I’ll be spending most of my days getting ready for the market on Saturday. The Brookside Herb and Plant Festival is where I’ll be selling tomato plants. That event is taking place on Saturday the 11th. It is held in the same parking area as Whole Foods (Old Wild Oats). There is also a garden and plant event at the Tulsa Garden Center the same day. If you are up for an excursion to Tulsa stop by and see me at the Brookside Festival. It's still a little early to plant your tomatoes and peppers so don’t let this recent forecast of mild nights fool ya. I wait until at least April 20th to plant any of those items unless I have proper protection from the inevitable late freeze we get every year and every year I’m surprised.

So because I know you’ll be shopping at the farmers market now I’ll give you some tips.

Get to the market early so you get the best pick of things.
Bring plenty of single dollar bills
Only buy what you can eat within one week, unless you are prepared to process or freeze.
If you feel like you might have some extra time buy in quantity and freeze for off season use.
When you get home plan on spending some time with your new purchases. If you have bought lettuce go ahead and cut, wash spin (if you don’t have a salad spinner it’s a great item to have), and store. It will stay fresh longer and will be ready to use. Wash all produce and then refrigerate. Most things will remain fresher longer and then you have one less step when you doing the real work, cooking it.
Never be afraid to try something new. The vender can tell you how to prepare it at most likely will also have recipes.
Ask questions. Take it from me - venders love to talk about their produce, and themselves ;)

I’m so excited I can hardly stand it. This is my recipe in honor of the farmers market!
I really have to keep my sense of humor. I just looked out my front window and noticed I have a bunch of goats wandering in my herb bed……. I’m outa here!

Early Spring Radish Salad with Mint Pesto
One bunch fresh market radishes washed and cleaned. Chop the radish greens.
For the mint pesto:
1 bunch mint (½ cup)
2 cloves garlic
2 tablespoons olive oil
1 tablespoon red wine vinegar
1 ounce shelled pecans or walnuts
1 tablespoon Parmesan cheese

With this salad, use the radishes and the greens if they look good. Slice the radishes and chop the greens.
In a food processor, combine all of the pesto ingredients and blend until smooth. Toss the radishes in the pesto and serve as is or with bruschetta (slice of rustic bread rubbed lightly with olive oil, toasted and rubbed with raw garlic. Heck of a good salad!

Serves: 4 Calories: 130 Protein: 2 g Carbohydrate: 4 g Total fat: 12 g
Saturated fat: 1.5 g Cholesterol: 0 mg Sodium: 40 mg Fiber: .5 g

Seretean Wellness Center at Oklahoma State University

Recipe by Chef Lisa Becklund

Whoa!

2009-04-01T12:24:00.001-07:00

I woke up to 10 inches of snow on Saturday! I was curled up by the wood stove staying warm with four sweet little kids that had been born the night before. We drank milk out of bottles, we napped, we played, and we cried.

As of today I have ten kids and five lambs, tomorrow the number of kids will rise. The four are not in the house anymore, thank goodness, and the kid pen is full of rambunctious playful babes. I’m starting to milk again and can’t wait to start making cheese!

This is the busiest time of the year on the farm, I barely get time to eat breakfast. I have just started to adjust my schedule so I am up starting morning chores just as the first light of the day is visible on the horizon which was 6:50 this morning, it’s getting earlier.

For me, eating well is still a top priority. I don’t cut corners, but quick is the key word and most of all cooking while using the least amount of dishes. I have an intern now that works up quite an appetite and I feel a certain obligation to make really great food for him because I have a reputation to uphold. So I do a little recipe testing for him and everyone is happy.

This recipe was a winner. I think it’s a perfect Oklahoma spring supper because it’s suitable for cool weather, like snow in March!

Maple Glazed Chicken Breast with Toasted Pecans
8 ounce chicken breast
1 tablespoon flour
1 tablespoon olive oil
2 tablespoons maple syrup
Pinch salt
Pinch black pepper
2 cloves garlic
½ cup apple juice
2 tablespoons toasted chopped pecans

Preheat oven to 350 degrees. Cut the breast into two four ounce servings; coat each breast lightly with the flour, then toss in a small bowl with the maple syrup, salt and pepper.
In a medium skillet heat the olive oil and brown chicken on both sides. Place the pan in the oven to finish cooking the chicken. This should only take about ten minutes. Remove the pan from the oven place back on a medium burner, add garlic and lightly brown. Deglaze the pan with the apple juice, coating the chicken and bring to a boil. It’s ready to serve; top with the toasted pecans.

Serves 2: Calories: 330 Protein: 24 g Carbohydrates: 24 g Fat: 14 g
Saturated fat: 2 g Cholesterol: 65 mg Fiber: 0g Sodium: 75 mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Mushroom and Rosemary Bread Pudding
Pre-heat oven to 350 degrees. Lightly oil two oven proof soufflé cups or a small oven proof baking dish.

1 slice whole wheat bread cup into small dices
2 large eggs
2 egg whites
1/4 cup 2% milk
2 ounces reduced fat shredded cheddar cheese
3 ounces button mushrooms sliced thin
¼ yellow onion
2 cloves minced garlic

1 Tablespoon Rosemary
Pinch salt and black pepper

Take one slice of whole wheat bread and cut into small dice; place in a small bowl. Sauté the mushrooms with the onion and garlic, add it to the bread, add the chopped rosemary and the cheddar cheese. Mix this all together and place in the cups. In another small bowl, combine 3 whole eggs with ¼ cup 2% milk and mix well. Pour the egg mixture over the bread in the cups to just below the rim. Place in preheated oven for 25 minutes. Serve in the cups or scoop out carefully with a spoon.

Serves 2: Calories: 250 Protein: 21 g Carbohydrates: 17 g Fat: 11g
Saturated fat: 5 g Cholesterol: 230 mg Fiber: 2 g Sodium: 390 mg

Seretean Wellness Center at Oklahoma State University

Chef: Lisa Becklund

Braised Chard

1 bunch of chard or spinach, cleaned and rough chopped. If you are using Chard, cut the stems up too---they are good!
½ onion, sliced thin
2 cloves minced garlic
1 tablespoon olive oil
Pinch of salt and pepper

Heat a large skillet or sauté pan, add the oil and brown the onions and garlic, add the chard a little at a time waiting for the first handful to cook down a little first (a whole bunch won’t normally fit in a standard size sauté pan all at once but it does cook down significantly like spinach). Just add the chard, stir a little, add a little more and cover; let it steam a little then add more. Yum! Season with a pinch of salt and pepper.

Serves 2: Calories: 70 Protein: 0 g Carbohydrates: 1 g Fat: 7 g
Saturated fat: 1g Cholesterol: 0 mg Fiber: 0g Sodium: 75 mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Chuck Wagon Challege

2009-03-30T12:32:00.000-07:00

WAS A SUCCESS!

If you missed out on last week's cooking demo no worries... we still have seats left for the next two cooking demos! Call 405.744.WELL(9355)

Orzo!

2009-03-25T06:57:00.000-07:00

Santa Cruz Shrimp over Whole Wheat Orzo
1 pound shrimp, peeled and deveined
1 tablespoon olive oil
4 cloves minced garlic
¼ red onion, diced fine
One bunch asparagus cut into thirds
½ bunch cilantro chopped
Fresh squeezed juice from one orange
Fresh squeezed juice from two limes
3 roma tomatoes, diced
Pinch of salt and black pepper
1 avocado divided into quarters
1 tablespoon extra virgin olive oil to drizzle lightly over the top of each serving
4 ounces dried orzo cooked to package instruction
1 bunch fresh spinach, washed and dried

Heat a large skillet, add the oil. Next add the onions and garlic; cook until tender. Add the shrimp. When the shrimp are just starting to turn pink add the asparagus, the orange and lime juice along with the tomatoes. Simmer until shrimp is fully cooked and asparagus is slightly tender but still has a little crunch to it. Add the cilantro, salt and pepper.
In a pasta bowl or on a plate, make a bed with the spinach. Place the cooked orzo over it and then add the shrimp over the orzo, top with the avocado and drizzle with the extra virgin olive oil.

Serves 4: Calories: 390 Protein: 32 g Carbohydrates: 41 g Fat: 13 g Saturated fat: 2.5g Cholesterol: 170 mg Fiber: 9g Sodium: 220 mg
Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

The Chuckwagon has arrived...

2009-03-20T06:27:00.000-07:00

and I think you will be pleased with what's on the menu:

Rotel Casserole - Mellisa Sue Moore
Breakfast Casserole - Tarre Strange
Chicken Fried Pork Tenderloin with Sweet Potato Mash - Chef Lisa Becklund
Sour Cream Chocolate Cake - Tarre Strange

Yum!

I'll be demonstrating these recipe's makovers at the Chuckwagon Challenge Demo on Thursday, March 26. If your not enrolled for the class, COWBOY UP and jump on the wagon to healthier eatin' and git on over here!

Click HERE for the cooking demo brochure

Bites of Nutritional Wisdom

2009-03-11T10:22:00.000-07:00

March being National Nutrition Month I thought a conversation with Elizabeth Lohrman our registered dietitian here at the Wellness Center would be in order. It’s hard for Elizabeth not to have an opinion on the subject, it’s her life and everyday she sees the benefits of good nutrition from her clients and knows the challenges they face.

(Pictured above: Chef Lisa and Elizabeth)

Our conversation went something like this:

Lisa B: So Elizabeth, what is National Nutrition Month and how did it get started?

Elizabeth: It’s a program sponsored every year by the American Dietetic Association that supports registered dietitians to educate Americans about better nutrition.

Lisa B: So its sounds like from visiting their web site it’s an opportunity to renew and educate professionals and the general public with updated scientific information. What sticks out for you the most?

Elizabeth: Well, there is a lot of material out there that offers a variety of tips such as “Healthy Eating for a Healthy Weight”, “Eat Right at any Age”, “Eating Right can be Easy and Cost Effective” as well as one that I am really seeing a lot of interest in which is “A Registered Dietitian can Help you Weather Economic Troubles, Through Nutrition and Health”.

Lisa B: Okay, that last one, care to elaborate?

Elizabeth: When I see clients I try to find out what their obstacles are to eating right, most just don’t know or think they don’t know how to cook vegetables and other healthy foods, but others specifically believe that buying fresh vegetables is too expensive. I have found this to be a myth especially when you start thinking about the true cost of health care and cholesterol lowering drugs people have to buy. Personally I would rather spend the money on fresh vegetables than pharmaceuticals. (Unless diet and lifestyle changes don’t work)

Lisa B: Yeah, when you start thinking about the true cost, meaning not just the cost of medications but the cost of just feeling bad with low energy etc. I don’t know if many people actually think about the big picture like that. Quality of life.

Elizabeth: No, most people don’t. That’s why I think it’s so important for people to get help when it comes to eating right and taking care of themselves.

Lisa B: So what advice would you give people who want to start to make good changes in their diet?

Elizabeth: Don’t be afraid to make changes slowly. If their obstacle is that they feel they can’t cook, enroll in some of our cooking classes, start looking at and reading recipes, try new things and get support. Make an appointment with me and I can help personalize it for them.

Lisa B: So other words, Do Something!

Elizabeth: YES, exactly!

For more information on how to make an appointment with Elizabeth go to wellness.okstate.edu. Click HERE for information on our cooking demos.

Enjoy this RECIPE!

New Mexican Roasted Pork Tenderloin with Salsa Verde

8 oz pork tenderloin
1 teaspoon chili powder
⅛ teaspoon course salt
1 teaspoon olive oil

Preheat oven to 375 degrees.

On the stovetop heat a cast iron skillet. Rub the pork tenderloin with the oil, chili and salt. Sear on all sides. Place the skillet in the oven for 15 minutes.

Serves 2 Calories: 340 Protein: 49 g Carbohydrates: 0 g Total fat: 15 g Saturated fat: 4 g Cholesterol: 150 mg Fiber: 0 g Sodium: 275 mg

Salsa Verde

3 tablespoons olive oil
1 tablespoon red wine vinegar
¼ cup water
2 cloves garlic
1 bunch cilantro
¼ jalapeno pepper
⅛ teaspoon salt

In a blender combine all ingredients and blend until smooth. This recipe makes more than you will need but can also be used as a dressing for pasta salad or as a condiment to almost anything.

Calories: 50 Protein: 0 g Carbohydrates: 0 g Total fat: 5 g Saturated fat: 0.5 g Cholesterol: 0 mg Fiber: 0 g Sodium: 130 mg

Corn soufflé

It helps if you have a soufflé dish which is a tall edged, round (usually white) baking dish. You can also use individual soufflé cups too.

4 eggs separated
1 tablespoon olive oil
1 ½ tablespoon flour
⅛ teaspoon salt
⅛ teaspoon black pepper
1 cup 2% milk
2 cups corn thawed or fresh
3 tablespoons parmesan

Preheat oven to 375. Lightly oil a soufflé dish and dust with the parmesan.
In a medium saucepan heat the olive oil. Whisk in the flour and make a roux, add the milk little a time whisking to incorporate. Remove from heat. Add the salt to the egg whites and whisk them to stiff peaks, set aside. Whisk in one egg yolk at a time to roux mixture. Add black pepper. Fold the whites into the saucepan and incorporate gently but well, add corn. Pour this mixture into the prepared soufflé dish and bake for 35 minutes. It should be puffy and dark golden brown. Soufflé will deflate a little after coming out of the oven. Serve immediately.

Serves 6 Calories: 160 Protein: 8g Carbohydrates: 17 g Total fat: 7 g Saturated fat: 2.5 g Cholesterol: 130 mg Fiber: 2 g Sodium: 150 mg

Roasted Sweet Potatoes

1 sweet potato, peeled and diced in one inch cubes
1 tablespoon olive oil
1/8 teaspoon cumin
1 tablespoon light soy sauce
1 clove minced garlic

Preheat oven 370 degrees.

Toss the sweet potatoes in the olive oil, garlic, and soy sauce and roast for about 20 minutes.

Serves 1. Calories: 50 Protein: 1 g Carbohydrates: 6 g Total fat: 2.5 g Saturated fat: 0 g Cholesterol: 0 mg Fiber: 0 g Sodium: 170 mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

March - National Nutrition Month!

2009-03-04T13:12:00.000-08:00

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!)

Quinoa!

2009-02-25T08:15:00.000-08:00

The forecast shows warm and cool days but not terribly cold evenings. For me this means it’s time to seriously get my behind outside to get some fresh air. This will include fence repairs, moving goats to their kidding area, and taking a long hard look at the garden plot. It’s hard to believe that in no time at all the grass will be green and the garden will be bursting with life.

I keep pretty active with all the things I do around the farm. In the evenings I’m often beat and I usually crave something that will fill me up but not make me feel as though I’ve swallowed a brick. A real basic meal for me after a long day will often consist of lentils, a grain product, or brown rice served with either braised greens or a big salad. A few years back I discovered a grain called Quinoa. Quinoa is pronounced Keen-wah. It’s native to America and is indeed a grain. It’s often referred to a super food because it has a balance of protein and is also known as the mother grain because its roots can be traced back to Mayan civilization.

My recipe for a Quinoa Tuna Casserole is packed with broccoli. I love to eat this with a warming soup and a little salad. It honestly is filling and hearty but I never feel heavy and weighted down after I eat it.

If you have never had quinoa now is your opportunity to try it!

Quinoa can be purchased in Stillwater at Natures Supply and also at Food Pyramid in the health/organic section.

Quinoa Tuna Broccoli Casserole
1 cup quinoa boiled in 4 cups of water for 10 minutes. Drain.
In a large mixing bowl combine:
½ onion, thinly sliced
4 cloves minced garlic
1 6-ounce can tuna in water, drained
1 cup 2% milk
6 ounces 2% shredded cheddar cheese
2 ounces 2% shredded cheddar for the top
2 cups broccoli florets
1/8 teaspoon salt
1/8 teaspoon pepper
2 whole eggs

Mix the ingredients well. Pour into a lightly oiled 8X8 baking dish, top with the remaining cheese, cover with foil and bake 350 degrees for 20 minutes; uncover and cook for an additional 10 minutes to brown top.

Serves: 6 Calories: 270 Protein: 30g Carbohydrates: 24g Total fat: 6g
Saturated fat: 2.5g Cholesterol: 90mg Fiber: 2g Sodium: 240mg
Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Quick Lentil Soup
1/2 cup lentils
4 cups low-sodium chicken or vegetable stock
1 tablespoon olive oil
1 rib celery
½ onion
2 carrots
3 cloves peeled garlic, minced
1/8 teaspoon cumin
1/8 teaspoon cinnamon
1/8 teaspoon salt
1/8 teaspoon pepper
4 ounces fresh spinach

In a food processor rough chop the vegetables together.
In large sauce pan heat oil, add vegetables and sauté until vegetables become soft. Stir in the salt, pepper and cumin. Add lentils and stock. Bring to a boil. Turn heat down to a simmer and cook until lentils are tender about 20 minutes. Add spinach just before serving.

Serves: 2 Calories: 220 Protein: 15g Carbohydrates: 36g Total fat: 2g
Saturated fat: 0g Cholesterol: 0mg Fiber: 18g Sodium: 340mg
Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Spring is Coming!

2009-02-18T11:08:00.000-08:00

It’s a cool morning out on the farm but by this afternoon it will warm up and pretend to be spring. I can see the green tuffs of spring onions already starting to come up in the pasture. Even the green clumps of daffodil leaves are starting to emerge. Spring is on its way! Although, we still have some time yet. If you garden now is the time to turn the garden soil and add compost. It’s also time to start pepper and tomato seeds in the house. I have about a dozen trays started which hopefully, when all is said and done, will grow up to about 16,000 plants. YES, I said six-teen-thow cowboys and girls.

It’s been so amazing to watch the seeds that I buried actually sprout and grow. I can’t help to feel as though anything good were possible. The nights have been cold and after coming in for evening chores I’ve been really craving some bone warming meals, comfort food that will nourish me. I love casseroles but really don’t make them enough.

I love the Layered Enchiladas recipe from the best bites cook book. With rice and beans it’s absolutely the perfect meal I’m looking for.

Layered Enchiladas

1 teaspoon vegetable oil
1 pound lean ground turkey breast
½ large onion (1 cup), diced
2 garlic cloves, minced
1 jalapeño chile, diced
2 tablespoons chili powder
Salt and pepper to taste
1 (15 ounce) can chili beans
6 corn tortillas, each torn into 4 pieces
1 ½ cups (5 ounces) grated low-fat cheddar cheese
1 (15 ounce) can Mexican stewed tomatoes, puréed in blender
Fresh chopped cilantro to taste (optional)

Preheat oven to 350º. Lightly oil a 9 x 9-inch glass baking dish. In a large skillet, heat oil and sauté meat, onion, garlic, and jalapeno until meat is cooked, about 10 minutes. Reduce heat to low. Mix in chili powder and cook for 5 minutes more. Season mixture with salt and pepper.

Spoon half the meat mixture, then half the beans evenly over bottom of prepared dish. Overlap half the tortillas to cover meat and beans completely. Repeat with 1 more layer of meat, beans, and tortillas. Sprinkle cheese over top. Pour pureed tomatoes over the cheese. Bake the casserole until heated through and bubbling at the edges, about 30 minutes. Garnish with cilantro. Serves 6

*Extra lean ground beef can be substituted for the turkey.

Serves: 6 Calories: 340 Protein: 38 g Carbohydrate: 35 g Total fat: 7 g
Saturated fat: 3 g Cholesterol: 80 mg Fiber: 6 g Sodium: 820 mg

Seretean Wellness Center at Oklahoma State University

Black Beans and Rice

For the beans:
A little planning ahead is necessary to reduce the cooking time. Soak the beans overnight or for at least 8 hours.

2 cups black turtle beans, rinsed and soaked
8 cups cold water
1 teaspoon sea salt
1 bay leaf
1 medium onion, diced
4 cloves garlic, smashed

In a large pot add the above ingredients and bring up to a boil. Turn down the heat, and skim the top. Reduce heat to a slow relaxing simmer. Cook until tender about 2 hours at the most. The beans can be cooked a day ahead and reheat to serve. Garnish with 1 tablespoon of queso bianco or queso fresco cheese

Rice:
1 tablespoon light olive oil
½ medium onion, diced
2 cloves garlic, chopped
3 cups brown rice
1 poblano pepper, roasted, peeled and diced
3 cups chicken or vegetable stock
3 cups water
½ bunch cilantro chopped fine
1 teaspoon sea salt

Sauté the onions and garlic in the olive oil until golden, add rice and sauté a few more minutes. Add stock, water, pepper, cilantro, and sea salt. Bring to a boil. Stir scrapping the bottom making sure no rice is sticking. Cover with lid, turn heat down to low and let steam for about 45 minutes. When rice is done, mix well with a fork and serve.

Serves: 12 Calories: 310 Protein: 12 g Carbohydrate: 63 g Total fat: 2 g
Saturated fat: 0 g Cholesterol: 0 mg Fiber: 8 g Sodium: 400 mg

Ah February, the Month of LOVE…

2009-02-12T11:01:00.000-08:00

Last week I shared with you my love of Asparagus and Artichokes . This week I’ve moved onto the B's - Beets and Beef tenderloin.

I’ll start with beets. First of all beets in my opinion are completely misunderstood and, if you are like me and had only known beets by their pickled kin and then happened to taste one roasted, than you too share the knowledge, what we (us:)the secret society of beet lovers know……. beets are gooooooood!

Look I’ll admit. Only because I know I’m not alone, but… when strolling through the farmers market I cannot pass by a booth that has a neat stack of bright beautiful beets, and before I know it I am unloading my farmer’s market groceries and have one full shelf in the fridge dedicated to my beets, yellow, red, pink Yum!

Here is a Beet Salad with Oranges and Walnuts that is spectacular in flavor but simple which is what all a good fresh vegetable requires!

Beet Salad with Oranges and Walnuts
1 large bunch beets, 2 pounds
3 large oranges
1½ tablespoons olive oil
1½ teaspoons balsamic vinegar
1 garlic clove, minced
¼ teaspoon Dijon mustard
½ red onion (½ cup), sliced and quartered
⅓ cup walnut pieces, toasted and broken
Boston or leaf lettuce

Cut stems from beets to within one inch. Simmer beets in boiling water for 50 minutes or until tender. Pierce with a fork and when ready rinse in cold water to remove skin. Trim off stem, rinse, and drain the beets. Chop beets into bite-size pieces and chill separately in covered bowl. Peel oranges with a knife and slice in sections removing membrane. Put oranges in a small bowl and refrigerate until ready to assemble salad.

In a small dish, whisk together olive oil, vinegar, garlic, and mustard. In large salad bowl, gently combine the beets, oranges, onions, walnuts, and dressing. Chill for an hour or more before serving. Serve ½ cup portion on lettuce leaf.

Serves: 8 Calories: 120 Protein: 5 g Carbohydrate: 17 g Total fat: 6 g
Saturated fat: .5 g Cholesterol: 0 g Fiber: 4 g Sodium: 45 mg

Now, for the main course: I love beef tenderloin seared with sweet and sour onions and caramelized potatoes. Now here is the deal with tenderloin - it’s by far the tenderest cut of meat there is, boasting also the least amount of fat. The secret to really getting the most out of this often expensive cut of meat is proper seasoning and searing. Tenderloin is at its optimal flavor it cooked to medium rare this is when cut open there is a warm by raw center, believe me it’s to die for.

Here is what I do; I get a cast iron pan very hot, I coat two 5 oz pieces of tenderloin medallions very lightly with olive oil a pinch of salt and a pinch of pepper and maybe a little finely chopped rosemary. I lay them gently on the very hot skillet. I let them sear for about 2-3 minutes undisturbed on each side. At that point I might throw a finely sliced onion in and some garlic and let them get brown. I’ll take the tenderloin out of the pan, finish up the onions and then add a couple of tablespoons of balsamic vinegar and another two tablespoons of water to the onions just to deglaze the pan and serve this over the tenderloin. It’s simple, it’s easy and delicious. Here is another Beef Tenderloin recipe you will die for!

Pan Seared Tenderloin of Beef with Red Wine Sauce

For each portion:
1 slice eggplant – peeled and sliced ½” thick
1 slice Prosciutto (optional)
3-4 ounces beef tenderloin
1 large mushroom cap

Unbleached flour
Salt and pepper to taste
1 tablespoon unsalted butter
1 tablespoon olive oil
2 tablespoons dry white wine
½ teaspoon lemon juice

Season tenderloin with salt and pepper, and dredge each piece in flour. Heat a pan and add olive oil. Sauté the meat to desired doneness and set aside.

Season eggplant slices with salt and pepper and flour each side. Sauté each slice in olive oil until browned on both sides, set aside (drain on paper towel).

Sauté mushroom caps in olive oil for 2 minutes, flip and sprinkle with white wine and a few drops of lemon juice. Sauté 2 minutes more.

Arrange sautéed eggplant slices on warmed serving platter. Cover each with a slice of warmed prosciutto ham. Place tenderloin slice on each. Dress with wine sauce and a sautéed mushroom cap. Serve.

Wine Sauce:
1 tablespoon butter
2 tablespoons finely chopped shallots
1 tablespoon flour
¾ cup rich brown broth (2 packages low-sodium beef bouillon + ¾ cup hot water)
⅓ cup burgundy wine
¼ teaspoon salt, or to taste

Heat a saucepan first then add the butter. Sauté shallots in butter until just tender. Sprinkle sautéed shallots with flour and cook stirring constantly for several minutes. Stir in broth and wine. Simmer for several minutes or until slightly thickened.

Serves: 4 Calories: 370 Protein: 35 g Carbohydrate: 5 g Total fat: 21 g
Saturated fat: 8 g Cholesterol: 115 mg Sodium: 330 mg Fiber: 1 g

Love your Vegetables

2009-02-03T12:55:00.000-08:00

An old Journal entry back in March 18th 2004 read,
"The first sign of life in the garden is when the tender succulent tops of asparagus burst through once frozen ground. No apologies, no regrets, no thoughts of tomorrow and the freezing temperatures forecasted; just reaching out to the sun with a determined need."

Ah…February, the month of LOVE. When I think of “love” a few vegetables come to mind that I have often heard myself describe as ”sexy”. Maybe I’m giving away too much and many of you might be rolling yours eyes thinking I really need to get a life. Look, we’re all grownups here (aside from my inner child) and let’s face it, as we’ve aged we have earned the right to see the sensuality in our vegetables. Right on!

One of those vegetables for me is the mighty asparagus - one of my most favorite vegetables in the world. It’s so special to me I almost don’t even think of it as a vegetable. Its rich and creamy texture seems indulgent. Asparagus will dress up any main course, sloppy Joes excluded (even though I do carry a secret torch for sloppy Joe night). But, back to asparagus, one of my most favorite ways to eat asparagus is lightly steamed and tossed in a very light vinaigrette, with a few paper thin red onions thrown in there, then... brace yourself, I top it with a poached egg and just a light dusting of really nice parmesan. The other way I love to eat it is no poached egg but tossing orange segments in the dressing. Ooh La La! Here it is:

Oklahoma Spring Asparagus Salad
1 bunch Farmers market Asparagus, blanched and chilled
(To blanch, bring a pot of water to boil. The pot must be one that fits the length of the asparagus. Drop into boiling water for 15 to 30 seconds. Immediately drain asparagus and put it into a bowl of ice water to stop the cooking process. Remove asparagus from ice water and prepare the salad).
For the dressing:
1 teaspoon fresh thyme leaves
1 tablespoon high quality red wine vinegar
1 teaspoon sea salt
1 tablesppon local raw honey
2 small spring sweet onions
In a small mixing bowl, combine the above dressing ingredients and let sit for 15 minutes.

For garnish:
1 large egg, hard boiled, peeled and chopped
2 teaspoons truffle oil or extra virgin olive oil

On a serving dish, place asparagus in one direction in the middle of the plate. Drain most of the juice from the onion dressing and top the asparagus with the onions. Drizzle the asparagus and the plate with either extra virgin olive oil or truffle oil. Place the chopped eggs on top of the asparagus and onion. Grind some fresh cracked black pepper over the top.
Servings: 4 Calories: 170 Protein: 10 g Carbohydrates: 26 g Total fat: 4g
Saturated fat: .5 g Cholesterol: 26 mg Fiber: 4 g Sodium: 45 mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Another sexy vegetable is the Artichoke. You have to use your hands when you eat it and it’s defiantly meant for two. I have been known to split myself like an atom and devour the whole thing as a meal in its self.

This is how I prepare Artichokes:
• Cut the stem 1/8 of an inch from the base
• Pace artichoke in a steamer basket and steam for 45 minutes until the leaves pull out easily.
• When it is done I make nice garlicky vinaigrette with an exceptional olive oil used to dip.

If you have never eaten an artichoke before here is the deal:
The base of the pedal is the “meat”. You place this between your teeth and scrape the meat from the pedal. Eventually when all the pedals have been scraped, and you’re feeling really warm and at peace with the universe it gets even better, you get to the heart. The heart is protected by thousands of little sharp hairs called the choke. The choke needs to be removed. Gently scrape the choke out and discard it with the spent pedals. What you have left is simply the most delicious thing know to man, the artichoke heart. You’ve probably had them marinated in jars, had them on pizza or in a Greek salad. There is NO comparison in flavor because the fresh heart of an artichoke is amazing.

There has always been a controversy about drinking wine with artichokes. I have found no problems consuming my artichoke with a nice Riesling.

May your week be filled with the love and attention you deserve……from your vegetables.

When Winter Rears its Head....

2009-01-30T06:47:00.000-08:00

I say EAT SQUASH!

In my neck of the woods, winter has finally reared its white cold head, leaving behind prairie grass covered in diamonds and a white dusting of snow lightly covering barn roofs and streets. For me it wasn’t bad, really rather a nice break. No power outages like last year, no scrambling for propane or jugs of water. This storm gave me the opportunity to work on recipes and think about the spring to come.

Winter is a fine time to take advantage of all the different varieties of squash available like Spaghetti, Butternut, and when you can find it - Hubbard. And of course all the other squash. What a treat!

Spaghetti Squash is by far one of my most favorite of the cultivar. My favorite way to prepare it is not an elaborate replacement for real spaghetti but simply roasted with a really nice olive oil and a tiny bit of salt and pepper. The other night I served it with brown rice that was laced with nuts. Next to a big salad, it was a wonderful meal.

I’ve been told that many people will avoid squash because they’re not comfortable with preparing it. I’ll share with you how I prepare it. It’s simple and easy and leaves no excuses not to indulge yourself!

This preparation method works for any squash including Hubbard and Butternut.
Here are directions for Spaghetti Squash:

Pre heat your oven to 350 degrees.
(First of all, let’s recognize it’s an awkward shape to work with so make sure your cutting board is stable and securely placed.)
Start by carefully cutting both ends off.
Place the cut squash up right so it can stand on its own on the cut you’ve made.
Carefully, cut it in half.
Scoop out the seeds. I scoop the seeds out with an ice cream scoop and throw them in the compost pile. (I once had the best spaghetti squash growing out of my compost pile!)
Now place the squash skin side down in a baking dish that will fit both sides. Drizzle each side lightly with a nice olive oil, and give a light sprinkling of salt and pepper.
Pour enough water to cover about ¼ inch of the bottom of the baking dish.
Cover tightly with foil and bake for 45 minutes to an hour. Be careful when removing the foil because steam will have built up.
Let the squash cool slightly then scoop out the meat and serve.

A variety of different squashes become available late fall at the farmers market. That’s a great opportunity to try some heirloom varieties. You will be surprised at the uniqueness in flavor and the unique history as well. Squash preserves over winter so I recommend buying six or seven squashes in the fall and then find a cold place in your garage to store them. A card board box lined with newspaper works great for storing squash over winter and will allow you to have a wide variety to choose from throughout winter.
Enjoy!

Creamy Potato Soup

2009-01-21T12:20:00.000-08:00

While driving home from a friend’s house last night I noticed a drastic drop in temperature. The thermometer that hangs on a little fence outside my front door read twenty eight degrees. Even with the cold it was a perfect Oklahoma winter evening. The crisp, clear night showed a sky overcome with bright stars. The chickens were all snuggled up in their coup while the goats silently watched me as made my rounds to each pen. My two Great Pyrenees trotted alongside me ready to jump into action if danger should present itself . Yesterday was a beautiful day and the rest of the week promises much of the same and to my utter amusement Thursday’s forecast is for seventy degrees. This is my dilemma.

In two weeks time the green house goes up and so starts the beginning of planting seeds, getting garden beds ready, ordering compost and preparing the farm to be the nurturing host to the expected twenty or so kids that will be popping out joyfully come early march. All this and I feel as though winter never really settled in. I suppose not having any major disasters helps. No power losses, cars in ditches, no ice for me to test out the cushioning seat of my Carrharts overalls :).

Of course, then there is the Marathon. The one I promised myself to run in April 2008. Making time to run has been a challenge for me. The cold is a good excuse not to run in the mornings, but in my particular situation I have afternoons - so really my challenge is what everyone else’s challenge is; making the time, putting it into my routine, and making it a habit so I don’t even have to think about the reasons not to run. Many years ago I ran a huge corporate restaurant in Seattle. It was ingrained in all of us managers that twenty one days of running makes a habit. That is all it takes is doing something twenty one days? Is that for real? I’ll run when I get home this afternoon and at least a long brisk walk on Thursday then a little run on Friday, then a nice walk on Saturday etc…..I’ll keep you posted on my progress.

This soup recipe is a must try. It’s hearty enough for a generous meal with a salad and bread. It hits the spot especially on the cold winter evenings we are having. The soup is thick like porridge, but silky and creamy.

We have gotten a couple of Chuckwagon Challenge recipes, and let me tell you - they are putting me to the test. But don’t be shy friends because I need more recipes. Send them my way!

Creamy Potato Soup

1 tablespoon olive oil
1 large onion, diced
6 cloves garlic, minced
3 ribs celery, diced
2 carrots, peeled, diced
1 tablespoon dried mustard
1 tablespoon dried dill weed
¼ teaspoon salt
¼ teaspoon pepper
6 white new potatoes
4 cups vegetable stock
½ tablespoon per serving of light sour cream (used for garnish)
Sauté onions until caramelized add minced garlic and brown, add celery, carrots and potatoes, mustard, dill, salt and pepper, mix well so mustard is incorporated. Add stock and let it simmer until potatoes can be mashed easily with a fork. Use a hand held blender to puree soup well. This will take about 45 minutes from start to finish. Serve with ½ tablespoon of light sour cream over the top. This soup freezes very well!

Serves: 6 Calories: 310 Protein: 7g Carbohydrates: 65g Total fat: 3g
Saturated fat: 0g Cholesterol: 0mg Fiber: 7g Sodium: 210mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

Cowboy Up Everybody and Get Ready for the CHUCKWAGON CHALLENGE!

2009-01-14T13:37:00.000-08:00

We’re going and prove that some of our most favorite and cherished recipes that we refer to as the “heart attack special” can be good for us!

Here’s the challenge:
You send me your comfort food/"not so good for you" recipes and we will transform your recipe into a “yum-yum-I-can-eat-this” recipe. Really, the challenge is on us to make this happen. We have to make it taste great too! Resembling the original recipe it will also be HEART HEALTHY. Why did I come up with this? No, I was not dropped on my head as a small child. (If I was, I assure you it was an accident and all charges were dropped.) Truly, I am taking on this challenge because I have what’s commonly known as, “I know it’s bad for me but I’m going to eat it anyway” syndrome. As a chef I’ve always wanted to explore ways to make good food healthy for me.

What’s in it for you? Why would you give away your cherished recipe to me, who no doubt am going to dissect it into a million nutritionally dense pieces? Well, the top four transformed recipes will be featured for the March 26th cooking demo as well as on the cowboy bites blog! There will be a parade and a dinner on Mars! (Not really)

Deadline for submission is February 26th

Don’t be shy. Now e-mail your recipe right this second to cowboybites@okstate.edu

Also, check out our cooking demo schedule on the side panel!

New Beginnings

2009-01-07T09:58:00.000-08:00

I’m careful not to use the word resolution because I’ve come to believe that particular word and its meaning doesn’t always fit with what’s going on in my life. And usually resolution means that I am agreeing with myself to do something I really don’t want to do and have an accepted understanding that whatever it is, if I make it a resolution it’s going to be tough! Why start the year with self doubt?

I am trading in my “resolution” for a “New Beginning”. Somehow I feel lighter already. The great thing about new beginnings is they can start all the time and every day. Every morning there it is, not to say there is not commitment involved. I am learning that a new beginning can start either when something else stops or if it’s something entirely new in my life - but the main point that I’ve come to understand is that new beginnings need space. They need a clear point to start from, a clean slate. I have discovered when I make room for this “new beginning” it stays with me a lot longer.

One of my exciting new beginnings is running. Late summer of 08’ I took up running after my sister passed away and I had embarked on some major personal challenges. At the time I was so wrapped up in my sadness and grief I found myself up late at night pacing the creaky wood floors of my farm house. Really what I wanted to do was run, I wanted to just run, run anywhere just away. I craved something that would physically exert and exhaust me. But, I wanted to do it constructively and I wanted to be able to benefit from it. (Thankfully, I left my destructive behavior back in my 20’s) My brother in law has been an avid runner ever since I can remember and I never quite understood what he got out of it. He would run 30 miles and it would be like nothing for him. I rather thought it was a little freakish really, but I asked him how to start.

I started the run walk method. Walk five minutes, run three minutes, walk, run, walk, run. Then run a little farther walk a little less. I noticed the difference immediately my head became clearer and I started to see improvements in my body. I finally got up to running a full mile! Now after four months of mindful running I am up to three miles if I really push myself. In November I ran my first 5K at the Route 66 Marathon. Four months ago I couldn’t run a half a block. This year I plan to run a half marathon with my brother in law and some good friends. The first one is in April. I don’t know if I will be ready to run the whole thing but if not it won’t be from my lack of trying. What a transformation for me.
2009 represents a year of accomplishments and personal/spiritual growth and new beginnings. I am so grateful to be apart of a community of people that make growing better, easier, and worth it! Here’s to your new beginning!

It’s of course worth mentioning that eating well has been a great benefit for my ability to thrive. This following recipe is out of the Best Bites Cookbook and if you don’t have the book yet it is so worth having it. Click HERE to order your cookbook online or stop at the Seretean Wellness Center and buy one today!

Chicken Noodle Soup

1 pound skinless, boneless, chicken breast
2 tablespoons olive oil
1 medium onion, finely chopped
2 medium-size carrots, peeled and finely chopped
4 stalks celery, finely chopped
½ teaspoon salt
1 teaspoon pepper
8 cups good quality chicken broth, low-sodium
2 cups frozen egg noodles
Parsley, chopped for garnish

Cover the chicken with water in a medium saucepan and cook on low until tender, about 15 minutes. Remove from pan and when cool enough to handle, cut or shred into pieces. Reserve the cooking liquid and use it as part of the chicken broth.

Heat stockpot over medium-low heat; add olive oil. When oil is hot, add onions, celery and carrots, salt and pepper; cook until tender (about 15 minutes).

Add the stock to the pot and heat until simmering. Add chicken pasta and simmer gently for about 25 minutes. Garnish with chopped parsley.

Serves 8; Calories:250; Protein: 24 g; Carbohydrates: 19g; Total fat: 8 g;
Saturated fat: 2 g; Cholesterol: 75 mg; Fiber 3 g; Sodium: 350 mg

Holiday Greetings from Seattle

2008-12-23T08:52:00.000-08:00

I'm sitting in a Starbucks at Pioneer Square in Seattle. I’m looking out the huge windows onto First Ave. and it’s packed with 6 or so inches of snow. The snow is absolutely beautiful but because of all the snow it has shut the city down. The streets are full of people and while I was walking I passed a guy cross country skiing! - Which I thought was a bit over the top, but it is Seattle. When I attempted to go to downtown Seattle yesterday, I walked a mile to the bus stop where I waited one and a half hours for a bus that never came. I walked back home in the freezing weather. After I played blissfully in the snow I decided to make Orange Cranberry Totties. The snow has reached almost eight inches at my parents place in South Seattle. More snow is expected and I’ve heard this is the worst snow storm in twelve years. Lucky me! Thank god I made it when I did!

My plan today is to hit up the Pike Place Market to pick up some salmon and crab for tonight’s dinner. I’m going to the fish bar for lunch and get a halibut sandwich. After my lunch I am going to head over to Uwajimaya Market and get lost in the most fantastic food market in the city!

Christmas is coming up fast and I want to share my Tottie recipe with you for a little warm holiday cheer! This is a great beverage served just like it is or with a splash of your favorite libation!

Wishing all my Oklahoma friends a Wonderful, Warm and Loving Holiday Season! Even though I am 2026.33 miles away, my heart is right there in Oklahoma with you!

Orange and Cranberry Hot Tottie
1 lb Fresh Cranberries
4 ea Satsuma or Tangerines Pealed (discard peal)
½ cup Honey
1teapoon Nutmeg
2 ea Cinnamon sticks
½ gallon Water

In a large sauce pot combine all ingredients and slowly bring to a boil. Reduce heat and simmer until cranberries become very soft (15 minutes) strain into another pot to keep warm on your stove. Yum. If you so choose you can also add a splash of your favorite whiskey, rum, or brandy just to thaw the ice off your family ;) (use as needed)

How ‘bout…

2008-12-16T10:12:00.000-08:00

A BIG hello from winter!

I have written a little poem in honor of my Carhartt overalls:

Winter may bring wind, snow and rain,
Freezing mornings, evenings of ice and even freezing rain.
Cold chills up and down the prairie grass fields,
And little chickens and goats huddle up behind the barn shields.
But lucky for me I frolic as I wish,
Bringing good cheer putting hay and feed in their dish.
I Take care of my babies like a good mother,
I can stay out for hours and feel cozy all over.
Bringing out buckets of water, and loading wood in my two wheel cart,
I do what I need happily, as long as I have on my trusty Carhartts

That’s all I have so far, but I must say the amount of gratitude I have for my Carhartts is humongous!

What I need when I come out of the cold is food that will warm me to the bone and make me feel good inside and out. Here are two recipes that…. If I don’t say so myself, KICK BUTT!
Chicken and herbed dumplings are wonderful, not to mention very easy and fast. The Cornish game hens with sweet potatoes are fabulous! From start to finish it only takes 45 minutes max - that included me checking the computer regularly for weather updates!

I just know you’ll enjoy these!
So please, stay warm, safe, and go outside and play!

Chicken and Herbed Dumplings

1 pound boneless, skinless, chicken breast, cut into large cubes
2 tablespoons flour
3 tablespoons olive or canola oil
8 ounces button mushrooms, sliced
1 medium onion, diced
2 carrots, peeled and diced
3 ribs of celery, diced
4 cloves of garlic, minced
2 red potatoes, diced small (not peeled)
3 ½ cups low-sodium chicken stock
2/3 cup dry sherry (not cooking wine from the grocery store)
1 teaspoon ground cumin
1 teaspoon ground black pepper
1 teaspoon dry rubbed sage
⅛ teaspoon salt

Preheat oven 425º. Toss the chicken in the flour coating well. Heat 2 tablespoons of oil in a large cast iron skillet. Brown chicken, add the mushrooms, onion, celery and carrots cooking on medium high carefully scraping bottom of pan; add the herbs, spices, and salt; mix well. Add the sherry and chicken stock. Let this come to a heavy simmer while making the dumpling mix.

1 cup flour
½ cup whole wheat flour
2/3 cup corn meal
1 tablespoon baking powder
3 tablespoons olive oil
1 cup low-sodium chicken stock
1 tablespoon chopped cilantro
1 teaspoon chopped fresh rosemary
⅛ teaspoon salt and ⅛ teaspoon black pepper
2 green onions, sliced very thin.

Mix the flour, corn meal, baking powder, and herbs together. Add the oil and mix until crumbly; add the chicken stock making a batter. With a spoon, drop batter into the hot chicken mixture. (about 12 dumplings) place chicken and dumplings in the oven for 15 minutes. Enjoy!
Serves: 5 Calories: 450 Protein: 32g Carbohydrates: 50g Total fat: 12g
Saturated fat: 2.5g Cholesterol: 55mg Fiber: 6g Sodium: 490mg Total time 45 minutes.

Seretean Wellness Center at Oklahoma State University

Chef: Lisa Becklund

Roasted Cornish Game Hens with Sweet Potatoes

2 Cornish game hens, cut in half and skin removed
2 tablespoons olive oil
4 cloves garlic, minced
1 medium onion, sliced
2 sweet potatoes, peeled and sliced
3 carrots peeled and sliced on the bias
½ pound green beans, cleaned and stemmed
2/3 cup dry sherry (not cooking wine from the grocery store)
1 cup low-sodium chicken stock
⅛ teaspoon salt
⅛ teaspoon black pepper

Toss the game hens in the following marinade while preparing the vegetables:
Zest and juice of one lemon
1 teaspoon dried mustard
1 teaspoon basil
1 teaspoon rubbed sage
1 teaspoon cumin
1 teaspoon dill
2 teaspoons olive oil

In large skillet, heat 2 tablespoons oil; add the hens and sear briefly to brown. Remove hens from skillet; add the vegetables, the garlic, salt and pepper. Mix the spices evenly with the vegetables. Add the sherry and stock to the vegetables; next place the hens on top of the vegetables. Bake at 400⁰ for 20 minutes.
Serves: 4 Calories: 330 Protein: 18g Carbohydrates: 31g Total fat: 12g
Saturated fat: 2g Cholesterol: 65mg Fiber: 6g Sodium: 170mg

Seretean Wellness Center at Oklahoma State University
Chef: Lisa Becklund

The Cast Iron Pan

2008-12-10T13:20:00.000-08:00

It’s been cloudy days with some sleet, snow, and ice in the forecast. It’s also the anniversary of the ice storm which thankfully for me left Stillwater virtually untouched. During that time the Seretean Wellness Center became my refuge, a place for a hot shower and a place where the sense of community touched us all. I was without power at the farm for 11 days, but luckily with a great stove and lots of wood to burn I stayed warm and even cooked several excellent meals on the top of my wood burning stove. What I came to appreciate was the simplicity of ingredients I used and the limited amount of dishes I would dirty because running water had become a valuable resource I didn’t have the luxury of taking for granted. My cast iron pan and I bonded very deeply and I came to love and honor that pan like it was a religious deity. This week’s recipe I honor my cast Iron pan by sharing with you some one-pan wonders. Even if you are able to use electricity I’m sure it will still taste wonderful and get in the mood to at least eat by candle light.

Five-Star Lentil Chili

1 tablespoon vegetable oil (canola or light olive)
1 large onion, quartered
4 cloves garlic, peeled
3 ribs celery, quartered
2 carrots, peeled and quartered
1 eggplant, peeled and diced small
1 cup lentils
½ cup brown rice
1 -28 ounce can tomatoes, crushed
1 tablespoon chili pepper flakes (or to taste)
2 tablespoons chili powder (or to taste)
4 cups water

In a food processor with the blade attachment, combine onion, carrots, celery and garlic and chop until quite fine but not liquefied. You can also finely dice by hand if you don’t have a food processor. Dice the eggplant by hand in small dice and set aside

In large sauce pot or cast iron skillet, heat oil; add the chopped vegetables, including the eggplant and brown well. Add the chili powder, chili flakes, and salt. Let cook for 5 minutes stirring frequently.

Add the crushed tomatoes, water, lentils and brown rice. Stir well to combine all ingredients. Turn heat to medium and simmer for about an hour or until lentils and rice are tender.

Serves 6. Calories: 260 Protein: 13 g Carbohydrates: 48 g Total fat: 4 g
Saturated fat: 0.5 g Cholesterol: 0 mg Fiber: 16 g Sodium: 140 mg

Green Chile Cornsticks

¾ cup all-purpose flour
¾ cup yellow cornmeal
¼ cup sugar
2 teaspoons baking powder
½ teaspoon salt
⅔ cup low-fat milk
2 tablespoons vegetable oil
1 large egg, lightly beaten
8 ounces frozen corn, thawed
1 (4 ounce) can chopped green chiles, drained

Preheat oven to 400º. Coat cast-iron cornstick pans heavily with cooking spray; place in oven for 10 minutes. Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, cornmeal, sugar, baking powder, and salt; make a well in the center. Combine milk, oil, and egg; add to flour mixture, stirring just until moist. Fold in corn and green chiles.

Spoon batter evenly into preheated pans. Bake at 400º for 20 minutes or until lightly browned. Remove cornsticks from pans immediately; serve warm.

*This batter can also be made into muffins.

Yield: 14 -16 Calories: 100 Protein: 2 g Carbohydrate: 16 g Total fat: 3 g
Saturated fat: .5 g Cholesterol: 15 mg Fiber: 1 g Sodium: 150 mg

Welcome to Cowboy Bites!

2008-12-02T07:47:00.000-08:00

After a fabulous Thanksgiving of perfect weather it looks like winter is gracefully showing herself with the promise of very cold nights and some possible wet and cold days. What a perfect time to dust off those pots and pans and that crock pot that has been tucked away neatly for the past eight years or so. It’s time to explore some new and exciting recipes!

On that note a WELCOME is in order!

This blog is designed to help you do just that, I (Chef Lisa) will be creating healthy and quick recipes designed for overcoming the weeknight “what’s-for-dinner” blues. All of my recipes are carefully analyzed by our Seretean Wellness Center dietitian, Elizabeth Lohrman and her wonderful staff ensuring you get just what you need; delicious and nutrient dense food that will make you want to get up do a little dance after dinner (I’ll be two stepping thank you very much!).

Check in with us once a week to receive the latest and greatest in recipes, Kitchen Tips, “Green” Tips. Sign up as a follower and please leave your comments! Let us know you are out there and part of our community of good eating in the blog-sphere of COWBOY BITES!

Brrrrrrr!

2008-11-13T07:37:00.000-08:00

November is here! Aside from being 70 degrees today the rest of the week promises to be COLD! Saturday the nighttime temps will drop into the upper 20's, yikes! But if you're like me you look at this as another cooking opportunity. This time, Soups!!!

This cold winter-like weather has me in denial so I've started working on the spring cooking demos for the Seretean Wellness Center. I'm thinking about the farmers' market already! I know I'm a sad case, someone help me!

Recipes of the Week

2008-11-13T07:33:00.000-08:00

All About SOUPS!

Soup #1
Chard Soup with Lemon and Parmesan Croutons

Chard Soup
1 bunch chard, chopped or spinach cleaned and drained
1 Tablespoon light olive oil
1 medium onion diced small
5 cloves garlic, minced
2 ribs celery, diced small
1 large Russet potato, peeled and diced
1 zest and Juice of one lemon
6 cups water or vegetable stock
½ teaspoon salt
1 teaspoon fresh thyme
½ teaspoon pepper
In medium soup pot, heat oil. Add onions, garlic and celery, and cook until tender. Add the chard or spinach and cook until wilted. Add potato, water and salt. Let come to a gentle simmer until potatoes are tender. Add lemon juice, zest and thyme. Simmer for an additional 10-15 minutes. Add the pepper at the end.
Served with a garlic crouton on top

Parmesan Croutons
6 -1 inch thick slices of rustic French bread
6 teaspoons Olive oil
6 teaspoons parmesan cheese

Brush each piece of bread lightly with olive oil. Sprinkle with parmesan cheese and toast in the oven until golden brown.

Serves: 6 Calories: 210 Protein: 5g Carbohydrates: 29g
Total fat: 9g Saturated fat: 0g Cholesterol: 0mg Fiber: 2g Sodium: 430 mg

2008-11-13T07:23:00.000-08:00

Soup #2
Butternut Soup with Coconut and Curry served with Apple Slaw

Butternut Soup with Coconut Curry
1 small butternut squash
1 Tablespoon light olive oil
1 small onion, diced
4 cloves garlic, chopped
3 carrots, peeled and diced
8 cups cool water
1 can light coconut milk
2 Tablespoons curry powder
½ teaspoon sea salt
1 Tablespoon per serving of Apple Slaw

In a large sauce pot heat oil and sauté onions until tender, add carrots, garlic, squash and curry powder. Let cook, stirring until curry begins to stick on the bottom of the pot. Add the coconut, milk, water, and salt. Let simmer until all the vegetables are fork tender and can be easily mashed.

Turn heat off and let soup rest for about 10 minutes. Puree soup using a hand held or kitchen blender until smooth and silky.

Apple Slaw
1 apple
2 teaspoons fine minced red onion
1 Tablespoon apple cider vinegar
Pinch of salt
1 Tablespoon honey

Shred apple using a hand held cheese grater or food processor. Combine all the above ingredients and mix well. Serve 1 Tablespoon of the slaw in the center of the soup.

Serves 6 Calories: 160 Protein: 2 g Carbohydrates: 28 g
Fat: 5g Saturated fat: 2.5 g Cholesterol: 0 mg Fiber: 6 g Sodium: 210 mg

Fall is Here!

2008-10-31T08:29:00.000-07:00

Monday night was the first freeze of the season here at the farm. I spent the day making sure my cold frames of lettuce, spinach and beets would be protected and I picked all I could of the last green tomatoes off the vine. Winter is coming fast and the leaves on the trees have now only just begun to make their transition from greens to browns, reds and yellows, mustard and pinks. I love Oklahoma!

Well, I thought I better take advantage of all the fall recipes. I have come to love pumpkin bread with pear compote or roasted butternut squash with candied pecans, so Monday evening I did a little baking. While I was waiting for my pumpkin bread to bake I went outside to inspect the cold night. (I like to do a little walkabout in the evening after the sun has made a complete exit from the day.) The stars were so bright it seemed ridiculous. The air was crisp and the chickens were snuggled up tight against each other in their hen house. All was well. What was even better was the aroma of the baking pumpkin bread in the oven. The warm smells of cinnamon, nutmeg and cardamom found its way outside.

My grandmother used to use cardamom like crazy and it was a long time after she passed before I was able to appreciate its unique flavor again. I love it in this bread and I can’t help to have intense memories of my grandmother cooking and the smells of fermenting cabbage in the barrel. Halloween is upon us, hopefully the weather will hold out. There is a chance for thunderstorms. I’ll let the goats know.

Recipes of the Week

2008-10-31T08:25:00.000-07:00

Pumpkin Espresso Bread with Pear Compote

Makes 2 loaves/ 32 servings
Ingredients:
1 cup Canola oil
2 ½ cups sugar
4 eggs
I teaspoon vanilla
2/3 cup Espresso or very strong coffee
1 teaspoon Ginger
1 tablespoon Cinnamon
½ teaspoon Nutmeg
½ teaspoon Cardamom
¼ teaspoon Black pepper
3 cups flour
1/3 cup whole wheat flour
2 teaspoons baking soda
1 15 oz can pumpkin
1 cup walnuts

Pre-heat oven to 350 degrees. In an electric mixer beat the oil and the sugar together. Add eggs one at a time, add vanilla. Beat well. Add the coffee. Combine the dry mixture together (flour, spices). Add one cup at a time to the sugar/egg mixture, add pumpkin and walnuts and mix well. Pour into 2 lightly oiled bread pans.
Bake at 350 degrees for 1 hour. Cool on a wire rack for at least one hour

Hint: If you are in a hurry you can also bake this on a lightly oiled cookie sheet bake for only 30 minutes.

Serves: 32 Calories: 230 Protein: 3g Carbohydrates: 33g Total fat: 10g saturated fat: 1g Cholesterol: 25mg Fiber: 2g Sodium: 10mg

Pear Compote

4 pears, peeled, cored and diced
1 teaspoon cinnamon
¼ cup maple syrup
¼ cup water
1 juice of lemon
In a small sauce pan add all ingredients and slowly simmer until pears are tender

Kitchen Tip

2008-10-31T07:56:00.000-07:00

Keeping Food Fresh –FIFO
There is a term frequently used in restaurants to remind workers of the importance of keeping foods fresh. It’s called “FIFO” first in -first out. Using this system, of course, preserves food quality and safety but also saves money. If you are anything like me you spend time once every few months tossing out the “science projects” that have accumulated in the fridge. Restaurants found out a long time ago those things we throw away cost us our hard earned money, not to mention our time.

My solution is this: First, plan a menu for the week using what is in your fridge already. Second, try to incorporate left-over's in the first two days. Third, make smaller quantities and cross utilize products. (Meaning, if I have a recipe that calls for 2 ribs of celery. Find a couple more recipes that can use some of the same ingredients like a soup that can be frozen.)

Little changes can make a huge difference.

Journal entry 6:00 am.

2008-10-21T13:05:00.000-07:00

It's 50 degrees in this old farm house I live in, but it is probably 10 degrees warmer outside. What to do? Make a fire in the stove, the first fire of the season or open the windows (thank goodness for logic)? A fire it is!

Even though it's 6 am I’m thinking about what I’m going to eat for dinner. I’m craving fresh baked bread and a hearty soup. A bread warm out of the oven with rosemary, garlic and feta cheese baked in, something I can cuddle up with and get warm. I am also thinking of a hot, rich, brothy soup packed with vegetables that I could swim in. I need something that will be quick and easy but delicious enough to fill my craving and be substantial enough for dinner. I’ve got it!

Recipes of the Week

Hearty Vegetable soup -Serves 4
2 tablespoons olive oil
1 onion diced
4 cloves garlic, minced
1/8 teaspoon salt
1/8 teaspoon of cumin
1/8 teaspoon of cinnamon
1/8 teaspoon rosemary
2 carrots, peeled and diced
2 ribs celery, sliced thin
2 red potatoes, diced
1 sweet potato, peeled and diced
12 ounce can of diced tomatoes
16 oz chicken or vegetable stock

In a medium pot, heat olive oil. Add onions and cook on medium until onions begin to turn golden brown, add the spices and the garlic. Let this cook until you can start smelling the garlic and the spices. What’s happening is the oil from the spices are staring to activate, this will give a better flavor than if you just added in later. Tricky! Add all of your vegetables, the can of diced tomatoes and the stock. Cook on medium high a nice simmer but try not to boil. Cover and let cook for about 20 minutes. The potatoes should be soft by then. Also, this is a great soup to freeze!

Simple Mini loaf with rosemary and garlic
Prep time is about 10 min, total rising time 45 minutes baking 15 minutes
1 ½ teaspoon active dry yeast
½ teaspoon honey
¾ cup warm water
In a small bowl combine and let yeast “bloom” (this means get foamy, it usually takes about 10 minutes). While you are waiting for the yeast mixture to bloom, in a large mixing bowl add:
½ cup whole wheat flour
2 cups all purpose flour
1/8 cup olive oil
1/8 red wine (the one you are drinking….yes pour it in!)
4 cloves garlic, minced
1 teaspoon chopped fresh rosemary
1/8 teaspoon sea salt
1/8 teaspoon ground black pepper
2 Tablespoons chopped feta cheese

After the yeast has done its thing add it to the flour mixture, combine first with a spatula or wooden spoon and use your hands to work the dough. Dump it out onto a clean work surface so you can really get into it. The end result you are looking for is a smooth, soft as a baby’s butt, perfect little ball. Really this takes about 2-3 minutes of wrist forearm work out. (it all counts, OK!) After you have this perfect little dough ball, place it in a bowl that you have “kissed” with olive oil. (this means the oil is rubbed on the bowl preventing the rising dough to stick). Now the dough is in the bowl, rising in a warm place and you are free to do something else for about 30 minutes.

Kitchen tip of the week

2008-10-21T12:33:00.000-07:00

Mise en Place {MEEZ ahn plahs}
is a French culinary term meaning "everything in its place".

For busy people, cooking can become a challenge and often a second thought, but too many nights out to eat end up being hard on the body as well as the pocket book. The term "Mise en place" is what culinary students are taught in their first semester of cooking school. It means "everything in its place". It’s one of the first things students are asked to commit to. Cooking meals at home can be made a lot easier by using this simple term. There are two things to consider; one is gathering all your ingredients for the recipe you are going to make. The second is an organized kitchen, they both go hand in hand when it comes to making meal time a more enjoyable task.

I always recommend that even in the smallest of kitchens, counter space is made clear and one large area dedicated completely to cutting and chopping with no obstacles in the way. Unless you bake on a regular basis, find a place in your cupboard for those ol’ flour and sugar canisters. All knick, knacks need to go too. In my opinion there is nothing worse than a cute kitchen that you can’t cook in. Even the smallest kitchen can be the center of the home with these easy suggestions.