PK’s Buffalo Turkey Sliders

Last week PK had an idea . . . . .”Wouldn’t it be great to put buffalo sauce in a burger?”, he said to me.  Mmmmm I thought . . . . that does sound good.  Now I’m sure someone has had this idea before, but just hearing PK get excited about creating something with food made my day (week actually). 

So as I was picking up meat for turkey burgers yesterday I grabbed a bottle of hot sauce, blue cheese crumbles and sundried tomatoes (I thought a sundried tomato slider sounded pretty good too)! 

I love the idea of sliders . . . . smaller versions of the juicy giants that can pack in half a days fat and calories (or more) just by themselves!  Seasoned up right, mini-burgers keep the space on the plate for all those flavorful sides - crisp summer vegetables, sweet juicy fruits and amazing bean and grain salads!  Portion control at it’s delicious best! 

So here’s what we came up with . . . . Sliders with a lot of flavor and a little less slide . . .

The burger on the left isn’t burned – it’s loaded with sundried tomatoes! We used potato rolls, PK’s favorite (it was his idea) though I’m thinking these would be great on whole wheat – and topped them off with crispy romaine!    

I hope it’s a great Memorial Day Weekend!  Peace Out!     

PK’s Buffalo Blue Cheese Turkey Burgers (makes 3 sliders)
1/2 pound Ground Turkey
2 Tbsp Wing Sauce – or more to taste (I used Wing-Time - Buffalo Wing Sauce)
2 Tbsp Blue Cheese Crumbles

1.   Combine above ingredient’s in a bowl and form into patties. 
2.   Grill over medium heat turning half way through. 
3.   Serve on small buns with toppings of choice (or a little extra sauce if needed). 

Sundried Tomato Blue Cheese Turkey Burgers (makes 3 sliders)
1/2 pound Ground Turkey
2 Tbsp Sundried Tomatoes, chopped (I used those packed in olive oil)
2 Tbsp Blue Cheese Crumbles

1.   Combine above ingredient’s in a bowl and form into patties.
2.   Grill over medium heat turning half way through.
3.   Serve on Small buns with toppings of choice.

Prep Notes:  The sundried tomatoes were amazing with the blue cheese  – I think feta cheese would be great too!

Old Fashioned Oats With Rhubarb Sauce

Hi Everyone!
Ok – it’s been way too long!  My computer was down last week and all I can say is thank goodness for wonderful Tech people who get us Foodies back to work! 

So yesterday Mick requested popcorn for breakfast.  Alright I thought, we can do that . . . . I mean, it is a whole grain.  “Would you like an egg with that Mick?”  “No”, he said.  “How about some yogurt or string cheese”, I asked.  “No mom, just popcorn.”  So I popped up a batch and served it with a few plump blackberries (I had to get something else on the table)!  I think I wasn’t the only one a little confused as Koda, our dog, stood at my feet looking up like, isn’t it a little early for this!  But early or not, Koda found his way to cleaning up those few stray kernals that always find their way south . . . .  and everyone was happy!

So later that morning my girlfriend surprised me with a handful of fresh rhubarb.  Since I hadn’t had breakfast and opted out of Mick and Koda’s popcorn party, I was ready for a bowl of something delicious!  This was definitely a morning of being in the moment!  I knew exactly what I wanted to do with the beautiful rhubarb stalks! 

So I quickly chopped them into 1 inch cubes, added a small amount of water, sugar, some vanilla and a dash of cinnamon.  

While that was cooking, I started a pot of oats and in 10 minutes I was enjoying this!

Yum!  Sweet and tart . . . . and oh so good! 
I know it looks like caramel sauce, but trust me . . . .  it’s way better!! 

So that got me thinking about breakfast and a few things I thought I’d share. 
I love breakfast.  It’s just loaded with options . . . . hot, cold, crunchy, smooth, sweet or salty.  Breakfast is a great way to weave in wholesome whole grains and fiber-rich foods – and when these things are coupled with lean proteins and healthy fats (like nuts, avocados or ground flax seeds) they’re awesome at keeping hunger at bay and supporting weight loss goals! 

Choose from a variety of fruits, vegetables, beans and whole grains and couple these plant foods with additional sources of lean protein.  Here’s a few examples:

• Oatmeal (or any whole grain like quinoa, wheat berries or millet) with cranberries, walnuts, and a teaspoon of maple syrup,  a cup of melon and a glass of skim milk.
• Roll Up – Whole wheat tortilla with almond butter and sliced banana’s, small dish of strawberries and a glass of soymilk. 
• Layer low fat or fat free yogurt (Greek-style contains an extra protein boost!) with blueberries and 1/4 cup low fat granola or high fiber O’s (like those found at Trader Joes) and add a glass of calcium fortified orange juice.
• A slice of heavy pumpernickel-style bread (made with whole wheat or rye kernals) toasted, with thin slices of avocado & tomato and low fat Jarlsburg cheese.  Add a glass of skim or soymilk. 
• Breakfast Taco – Fill a whole wheat tortilla with a scrambled egg, black beans (warmed in microwave), a sprinkle of low fat cheddar cheese and salsa.  If you have cilantro on hand  this adds a great fresh flavor!  Couple with fresh cantaloupe slices.
• Smoothie – Mix in Blender – 2 frozen banana’s, 1 cup soymilk and 2 Tablespoons peanut butter – whirl – serves 2 (for variety try adding a few dates or ground flax seeds).   
• A cold baked sweet potato stuffed with 1/2 cup unsweetened applesauce, a few crushed walnuts and a few shakes of cinnamon – and a glass of skim or soymilk.       

If your mornings are super-rushed try making oatmeal ahead of time and storing in the refrigerator for easy warming in the microwave.  Keep plenty of raw chopped nuts and dried fruits on hand.  Also, wash and chop fruit ahead of time so it’s  ready.  Boil a few eggs at the start of the week so they’ll be good to go and keep string cheese and low-fat cheese slices on hand.  Prep yourself ahead of time and you’re half way there! 

Here’s the Rhubarb Sauce Recipe.  It’s great served over oatmeal with walnuts and soymilk . . . . a taste of Spring!!  Enjoy!

Rhubarb Sauce
3 – 4 cups Fresh Rhubarb, cubed
1/4 cup Water
1/4 cup Sugar
1/4 tsp Vanilla   
Shake of Cinnamon to taste

Combine above ingredients and cook over medium-low heat for approximately10 minutes (rhubarb will cook down into a smooth consistency)     

Prep Notes:  Some people prefer brown sugar or honey in their rhubarb sauce – it’s fun to play!  The sauce is also great over greek-style (or any) yogurt!

Quiona Salad With Apricots And Greens

Hi Everyone

This quote crossed my path this week.

If we are creating ourselves all the time, then it is never too late to begin creating the bodies we want instead of the ones we mistakenly assume we are stuck with.
 . . . . . World Renowned Doctor and Writer, Deepak Chopra

So cool . . . . seems to capture the idea that any day is a great day to start creating and living into the healthy and vibrant lives we all want.  And that it’s a continuous process too, in every way (I think) . . . . less stress, healthier weight, more activity . . . . 

So in my linking thinking kind of way, my mind jumped to a client of mine wh0 just the other day walked, no, skipped into my office.  Think BIG JOY!!!  She was all aglow and her energy was right in my face – like she couldn’t wait to spill the beans on some really great scoop!  She said to me, “I don’t care what the scale says today Heidi, I’m feeling so good!”  

Ohhhh My Gosh!  I love that . . . .  In fact that’s it, right there!  She’s on to the feeling of making consistent healthy choices.  She got herself unstuck . . . . . and made the connection to the process of a healthy lifestyle.  How powerful is that!?  This feeling is what will keep her momentum going.  Help her establish a new rhythm to her life. . . . I find it so empowering to know that it’s never too late to feel good, and that every day, is an opportunity to choose to do something healthy for ourselves . . . totally makes me smile 

So on Sunday, I’m bringing this really awesome quinoa salad to my mom’s for Mother’s Day.  I tried it a few weeks ago at Kim’s (www.wheatreal.com).  It has apricots and spinach and this wonderful spiced dressing.  It would go great with just about anything off the grill or all on it’s own!  A wonderful treat for your mom, your sister, aunt, yourself, your daughter  . . . . and ok the guy’s too!  Enjoy!

Quinoa Salad With Apricots & Greens
2 cups Quinoa, cooked
2 cloves Garlic, minced
1/2 cup dried Apricots, coarsley chopped
1 cup cherry (or grape) Tomatoes, halved
1/2 medium Red Onion, chopped
4 cups Spinach, chopped (or arugula)  
1/4 cup sliced Almonds

Dressing
1/4 cup Lemon Juice
2 Tbsp nonfat Plain Yogurt (Greek-style if you can)
1 1/2 tsp Honey
1/4 tsp ground Cumin
1/4 tsp ground Cinnamon
1/4 tsp ground Ginger
1/4 cup Extra-Virgin Olive Oil
Salt, to taste
Fresh Ground Pepper, to taste

1.   Combine lemon juice, yogurt, honey, cumin, cinnamon and ginger in a small bowl and whisk until blended.  Slowly whisk in the olive oil until the dressing becomes emulsified and season with salt and pepper to taste.  Set aside. 
2.   Combine cooked quinoa, garlic, apricots, red onion, and almonds in a bowl and toss with the dressing.  If serving immediately, add the tomatoes and spinach and gently toss all ingredients together.  If serving later, add the tomatoes and spinach just before serving and toss to combine all of the ingredients.   

Prep Notes:  If you like, you can toast the almonds by heating them in a small dry skillet over medium-low heat, stirring until lightly browned and fragrant, about 2-3 minutes.  Also, the original recipe calls for spinach though I’m thinking this would also be amazing with arugula!       

Recipe Adapted From:
EatingWell, Summer 2003
The EatingWell Healthy in a Hurry Cookbook (2006)

Farmer’s Market Joy!

It’s a Seattle-like day here in Cary, very misty and a little cool.  Definately a fleece morning.  Mick and I just got back from our first trip to the Farmer’s Market . . . .we had so much fun!  There were tons of people, many with dogs on leashes.  And puppies too.  Babies were bundled up in wagons.  The music was playing and every face was wearing a smile . . . . like I just started my vacation kind of a smile!  We brought home spinach, green onions, herbs and flowers!  We’ll definately be planting this week!  

Here’s a bit of market inspiration!  Joy!  Heidi (Mick too, my photographer) 

 

 

Asparagus With Ginger Soy Dipping Sauce

Hi Everyone!
Ok, this has nothing to do with my post today but check out these beets! 

 I decided to throw a few in the oven for roasting Sunday night and they were so beautiful I couldn’t resist taking a picture (must be the blogging)!  Anyway, as I predicted, I was wishing I had grabbed a few more of the golden variety as they were outstanding.  So Sweet!  As I was enjoying every single bite, I had the thought that I might actually like these beets more than chocolate  . . . . (it only lasted a moment)!  

So not too long ago (very early Spring) I got together with my college friends, Patty and Liz.  It’s always kind of a nosh-fest when we do . . . . we munch on all kinds of great food.  My girlfriend Liz is a wonderful chef - and she’s got this amazing kitchen with an indoor grill and a big vase of lemons sitting on her kitchen table that just screams look over here.  Which you don’t mind doing because it takes you to the picture window that looks out to her back yard. 

It’s the kind of kitchen that’s big and cozy and filled with all of those priceless treasures that 2 young daughters might collect throughout the week . . . art pictures, notebooks, crafts . . . . and there’s always something delicious in reach.  This is the kitchen where Liz grows her herbs . . . . and family love.  Sometimes we’ll move our conversation to the family room - but we always end up back in the kitchen. 

So Liz prepared this great asparagus appetizer.  Typically, I have asparagus as a side at supper, tossed in a salad or roasted with other veggies (or perhaps a frittata).  So when she placed the fresh-grilled asparagus in front of us with this amazing dipping sauce I knew we were in for a little something uniquely different!   

I think it’s the clean fresh taste of the ginger that makes this dish so yummy!  I loved putting it together.  It has fresh squeezed lime juice and chives from my herb pot!  And of course that amazing ginger . . . . . It’s really quite simple. 

The dipping sauce includes mayonnaise.  Liz used regular but in an attempt to bring the fat content down a bit I tried the lighter version.  I was afraid I might end up with an aftertaste of sorts, but the fresh lime, grated ginger and chives pulled rank!  My neighbor Mike gave it 2 thumbs up (a little snacking over the fence) and PK ate more asparagus than I’ve seen him eat in 18 years.  He even put the sauce on top of his turkey burger . . . . so Paul Kramer.

So, it’s your call – regular or light mayo (or maybe a combination of the two).  Also, I gently coated the asparagus spears with olive oil before grilling though you can always grill them without – which might be nice if you’re using this as a finger-type appetizer. 

Hope it’s a great weekend! 

Asparagus With Ginger Soy Dipping Sauce
1 Pound fresh asparagus
1/2 cup mayonnaise (light or regular)
1 Tbsp snipped chives
2 tsp soy sauce
2 tsp lime juice
1 1/2 tsp grated fresh ginger (I threw in a little extra)
Olive Oil (for grilling)

1.   Clean asparagus and trim tough ends, leaving the spears with some length to them.  Gently bruch the asparagus with olive oil (if using) and set aside.
2.   Whisk together the mayonnaise, soy sauce, lime juice and ginger.  Add the chives. 
3.   Gently grill the asparagus turning frequently – about 5 minutes total.  You want the spears to maintain some structure for dipping.  Enjoy!!     

Recipe Adapted From:
Good Housekeeping Magazine

Whole Grain Crazy!

Early yesterday morning Mick discovered the most amazing thing!  “Check it out mom”, he said, “there’s 14 buds on this orchid!”  Then he proceeded to count them out for me, and when he finished he said, “And it’s right here in our sunroom!”  Like, how lucky are we . . . . totally cool!  I tried to capture our beautiful orchid here for you. 

Then I thought to myself, that’s exactly how I felt last night, when my girlfriend Christina and I attended a class on working with whole grains . . . . and I met Kim!  Kim is a wife and mom who loves REAL food and most especially, whole grains.  She’s crazy for all things wholesome and fresh, food that’s both flavorful and good for you, and preparing it for her family and sharing it with others. 

I wasn’t exactly sure what to expect, but I knew Christina had recently been to one of Kim’s programs and came home mega-jazzed on millet!  I’m always looking for a little grain inspiration so I was hoping for the same!  I love grains, they’re such a wonderful alternative to potatoes at supper or chips with a sandwich.  They’re great for breakfast or center stage as lunch.   

Whole grains are those grains that contain all 3 of their components - the bran, germ and endosperm.   When a wheat kernal is processed, it’s stripped of the bran and the germ where so many of the vitamins, minerals, fibers and phytochemicals reside.  The resulting endosperm is made into flour (with perhaps a few nutrients added back).   Leading Health Organizations recommend eating at least 3 servings of whole grains every day, with the goal being 48 grams of whole grains (or 3 servings at 16 grams each).  The Whole Grains Council lends it’s “gold stamp” to foods that contain at least 8 grams per serving. 

So just a few awesome numbers to ponder.  According to the Whole Grains Council, people who eat at least 3 servings of whole grains every day (over time) reduce their risk of:

• Heart Disease by 25-36% 
• Stroke by 37%
• Type II Diabetes by 21-27%
• Digestive Cancers by 21-43%
• Hormone-related Cancers by 10-40%
  Hmmm . . . . . All that good stuff aside – grains simply taste great! 

And as I think back to our class that’s exactly what I’m remembering – The bread and cinnamon rolls we made with Spelt and Kamut grains (that we ground into flour), the marvelous apricot, spinach and Quinoa salad, and my favorite . . . Millet patties!   

Mostly, I just enjoyed being in Kim’s kitchen where it’s clear she’s in her element . . . . I love how she say’s Kamut as she’s dropping the grains into the mill . . . it just rolls off her tongue (kinda like something French) . . . . . and how she works the bread dough, rolling it and weighing it – telling us, this is going to make the most delicious bread!  Warm out of the oven, it was amazing!

So here’s a few photo’s of the evening along with the recipe for millet patties.  Millet is typically sold in bulk, though if you live in Cary (or anywhere close) you can always contact Kim.  You’ll find her at www.wheatreal.com, and if you’re looking for a unique opportunity of fun around food , I hope you’ll find your way to one of her many classes.  I’m glad I’ve met Kim, with her wonderful enthusiasm and knowledge of grains and her warm spirit.  And . . . . she’s my neighbor!  Well, kinda my neighbor.  She lives right here in Cary . . . . So how lucky am I . . . . totally cool!

Millet Patties
1/2 cup raw millet
1 1/2 cups water
1/2 small onion, finely chopped (we used red)
1 small carrot, grated
2-3 Tbsp parsley, chopped
3 Tbsp parmesan cheese, grated
1/4 – 1/2 tsp sea salt, to taste
olive oil for sauteing

1.  Bring millet and water and a dash of salt to a boil.  Turn the heat to low, cover pot and gently simmer for 20-25 minutes, until millet is tender and water is absorbed.  OR – pressure cook the millet on #2 (the higher setting) for 10 minutes and quick release under cold water.   
2.  While the millet is still hot, add the onion, carrot, parsley, parmesan cheese and additional salt to taste, stirring thoroughly to break up the millet grains and creating a mashed potatoes consistency. 
3.  Next, ready a non-stick skillet with olive oil over medium heat.  Shape the mixture into patties and drop carefully into the skillet.  Saute about 3-4 minutes per side or until golden and crisp.   

Prep Notes:  Some of you might like a drizzle of soy sauce with the patties (or Bragg’s Liquid Amino’s - a soy-based flavoring).  Also, if you find you need something extra to hold the patties together try adding a little more parmesan cheese, or gently dusting the outside of the patties with flour.

Recipe Adapted From,
AllAboutFasting.com

Something Very Exciting . . . .

Hi Everyone!

You probably don’t know this but in just 13 days the Woodstock Farmer’s Market will be opening!  That’s BIG!  Really big, in my world!  Soon I’ll be connecting back in with people I haven’t seen since late last Fall, local farmers who grow a large part of the food my family and I will be eating this summer!  If we get there early enough I’ll scoop up one of the first bags of tender Spring Spinach.  There will be beautiful flowers to greet us, which is perfect, as it’s a celebration of the season after all!  We’ll be talking about herbs and lettuce and if I’m lucky, I may just pick up a tip about which tomatoes to plant this year . . . .

Yep, it’s time to get ready to welcome a new rhythm to our weekends.  Saturday’s will now include a family trip to the outdoor market . . . . where fresh and flavorful begin!!    

So Sunday, when I got home from the grocery store and noticed my counters were filled with all kinds of lettuce, greens, herbs and more veggies than I knew what to do with, it occured to me that somewhere in the back of my mind I was already gearing up for a change.  My mind, I find, has kinda drifted away from soup and a little closer to salad.  So with thoughts of spinach and plates of leafy greens spinning around my head, I thought I’d share a few ideas on creating salads that satisfy. . . . . the kind that deliciously fill you up and keep you full! 

Step 1 – Fill Your Plate With a Variety of Greens – Build your foundation with greens (aim for 2 cups if you can) - combine a variety of lettuce choices for flavor and texture.  Try combining tender red leaf or spinach with crisp romaine.  Snip a bit of parsley in for added flavor.      

Step 2 – Load Up With Vegetables – Vegetables add fill-you-up fibers, phytochemicals, antioxidants, vitamins and minerals!  Go for a variety of colors – orange peppers, red tomatoes, green sugar snap peas, beets . . .  Remember, most of us are looking for 2 1/2 cups vegetables each day – so salads are a great place to pile them on!  Try something new like jicama, sweet corn, pea pods or yellow carrots. 

Step 3 – Pump Up the Protein – Next, for stay power add protein. Choose lean chicken and turkey or try salmon, shrimp or tuna.  Try low-fat cheese like feta or mozzarella or hard boiled egg (or egg whites).  Also, beans are an excellent choice of both protein and fiber – so add the kidney, garbanzo and black beans!

Step 4 – Look To Flavorful and Nutrient-Rich Toppings – Choosing to include a few nutrient rich add-ons can pump up the fiber, texture and satiety power of your salad!  Look to whole grains, nuts and more for a hearty dose of health benefits and flavor!  Try adding barley, brown rice, wheat berries or whole wheat pasta.  Or sprinkle on walnuts, pecans or slivered almonds for healthy monounsaturated fats.  Dried cranberries, cherries or raisins add a bit of sweetness, as do fresh strawberries, raspberries or apple slices (as they come into season).       

Step 5 – Dress The Greens - Use a light hand in dressing your salad (think drizzle).  Look for vinaigrette recipes that you can flavor with herbs, fresh citrus juice and a variety of tasty vinegars, and work with heart healthy olive and canola oils.

Here’s a quick Tabouli Salad I made this week.  I decided to green it up a bit and add some of the lettuce I brought home the other day!  For extra protein, I topped it off with a few chunks of feta.  The Taboulli was already dressed in a wonderful lemon zest so I was good to go! 

Tabouli 
2 cups water
1 cup bulgur
1/2 teaspoon salt (adjust as desired)
1 15oz can chickpeas, drained, rinsed
1 cup diced plum or cherry tomatoes, halved
1/4 - 1/2 cup green onions, thinly sliced (to taste)
1/3 cup chopped fresh mint
1/3 cup chopped fresh parsley
Juice and zest of 1 lemon
1 ½ tablespoons olive oil 
Feta Cheese

1. Bring 2 cups  water to a boil.  Remove from heat.  Stir in bulgur.  Cover and let stand 20-30 minutes.
2. Drain bulgur, pressing to extract excess water (if any).
3. Transfer bulgur to a large bowl and allow to cool.
4. While bulgur is cooling, combine lemon juice and zest, olive oil, and salt and set aside. 
5. Next, and in another bowl, combine remaining chick peas, tomatoes, green onions, parsley and mint. 
6. Once the bulgur is cool, fluff with a fork. Add the chickpea mixture to the bulgur, toss with the vinaigrette and season with salt and pepper to taste.  Add feta cheese as desired!   
   A Final Thought – If you’re looking for gluten free, try substituting brown rice for the bulgur.    Enjoy!

 Adapted From, 
Bon Appetite, 2001