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

Spring is Coming!

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…

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

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.