Soup!

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

Quinoa!

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

Creamy Potato Soup

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

New Beginnings

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

Recipes of the Week

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

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

Journal entry 6:00 am.

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.