Appetite for Life: Healthier resolutions

Appetite for Life: Healthier resolutions
Wednesday, January 26, 2011 | Special to the Ledger

By Meagan Warncke

Jan. 1: I hereby resolve to eat healthier in the New Year. I will take my lunch to work every day. It will be a salad, soup or healthy sandwiches. I will make them fresh every morning.
Jan. 2: I am so glad I have been taking my lunch to work. It’s so nice to have a homemade meal and I don’t have to fight lunch traffic.
Jan. 5: I’m getting a little tired of the same things every day. I’d really rather go out and get a bowl of pasta from that little Italian place.
Jan. 15: I had a burger and fries for lunch today. I overslept and just didn’t have time to make my lunch.
How many of us go through this every January? By the middle of the month we’ve already slipped or given up on our New Year’s resolutions. For a lot of people, their biggest resolution is to eat healthier, lose weight or both. However, when our busy, hectic lives get in the way of that, we easily fall back into our old habits of take-out and less healthy food options.
The good news is — thanks to a little invention called the Internet — we have a huge selection of websites offering easy and healthy recipes that can help us stick to our resolutions to eat better in the New Year. There are many ways to make the dishes we love better for us. A healthy meal doesn’t have to take an hour to make and doesn’t have to taste like cardboard. Healthy food is tastier and leads to much less guilt.
My personal resolution is to try to reinvent my favorite dishes into healthier, easier recipes for me and my family. I believe by that small step, I will be healthier and maybe even a few pounds lighter. I want to teach my son that healthy food tastes good and that it’s easy to prepare a home-cooked meal. Along with that, I hope to teach him that it’s OK to indulge in rich foods from time to time, as long as it’s in moderation. If we deny ourselves those foods all the time, we will end up on a road to overeating and bad food habits.
So, my New Year’s gift to you is a healthy pasta recipe that will satisfy and not leave you feeling guilty afterwards. I hope you all have a wonderful start to the New Year.

‘Healthified’ Fettuccine Alfredo

Prep Time: 40 min
Start to Finish: 40 min
Makes: 8 servings
1 lb uncooked fettuccine
2 cups whole milk
1 tablespoon Gold Medal® all-purpose flour
1/4 teaspoon salt
Dash freshly ground black pepper
Dash ground red pepper (cayenne)
2 tablespoons butter
2 teaspoons finely chopped garlic
2 oz 1/3-less-fat cream cheese (Neufchâtel)
2/3 cup grated Parmesan or Romano cheese
2 tablespoons chopped fresh parsley

1. Cook fettuccine as directed on package, omitting salt. Drain; return to saucepan. Cover to keep warm; set aside.
2. Meanwhile, in medium bowl, stir milk, flour, salt, black pepper and red pepper with wire whisk until smooth. In 2-quart saucepan, melt butter over medium-low heat. Add garlic; cook 1 minute, stirring constantly (do not burn). With wire whisk, stir milk mixture into butter mixture in saucepan. Cook and stir over medium heat 6 to 8 minutes or until mixture thickens and boils.
3. Stir in cream cheese until melted. Stir in Parmesan cheese until melted. Pour over fettuccine; toss to coat. Sprinkle with parsley.

Nutritional Information
1 Serving: Calories 330 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 70mg; Sodium 310mg; Total Carbohydrate 42g (Dietary Fiber 2g, Sugars 4g); Protein 13g Percent Daily Value*: Vitamin A 8%; Vitamin C 0%; Calcium 20%; Iron 15% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Lean Meat; 1 1/2 Fat Carbohydrate Choices: 3

*Percent daily values are based on a 2,000-calorie diet.
Recipe courtesy www.eatbetteramerica.com

Richness of Life through Antioxidants

Richness of Life through Antioxidants

These days we are constantly bombarded by the media with the latest health crazes and buzz words. One that has prevailed over the last few years is “antioxidants.” We are supposed to eat more foods full of antioxidants to improve our quality of life. But what exactly are antioxidants and which foods offer these mysterious molecules?

According to an article in “Experimental Physiology”[1], an antioxidant is a molecule capable of inhibiting the oxidation of other molecules. They can, therefore, stop chain reactions between molecules that can damage cells. Because of this characteristic of antioxidants, it is widely believed that they can prevent diseases such as cancer.

Antioxidants can be found in many dietary supplements, but they are also naturally found in a variety of foods. According to WebMD.com[2], three major vitamins high in antioxidants are beta-carotene, vitamin C, and vitamin E. Some of the common foods that are high in these vitamins are broccoli, carrots, and dark greens such as mustard and turnip greens. However, there are other tasty options such as cantaloupe, mangoes, and strawberries. Other antioxidants can be found in zinc, such as that found in seafood, and selenium, which is found in foods such as poultry and whole grain breads. Science Daily[3] recommends artichokes and beans as the foods to put at the top of your antioxidant food list, along with Russet potatoes, pecans and even cinnamon. The United States Department of Agriculture[4] (USDA) has a thorough list of over 300 foods if you need more inspiration on foods you can add to your daily diet that are high in antioxidants.

One of my personal favorites of all of the foods rich in antioxidants are blueberries. One of my close friends makes an excellent blueberry pie which I will share with you. Instead of his traditional pie crust, I’ve included a Whole Wheat Pie Crust recipe which will boost the antioxidant power of this pie. So, sit back, dig in, enjoy…and don’t feel bad about going back for seconds!

Blueberry Pie

· 5 - 6 cups blueberries

· 1 1/2 cups sugar

· 1/2 cup flour

· 1/2 tsp cinnamon

· 2 tbsp butter

· 2 (9 inch) pie crusts

1. Line a pie pan with an unbaked pie crust of your choice. (See below for the recipe for a Whole Wheat Pie Crust.)

2. Next, mix the sugar, flour, and cinnamon in a bowl.

3. Then place about half of blueberries level in the pie shell.

4. Top berries with half of sugar mixture.

5. Place rest of the blueberries in the pie shell, then the rest of the sugar mixture.

6. Scatter dots of butter evenly over the top.

7. Place top pie crust on top and seal with the bottom.

8. Cut 8 slits or so in the top of the pie.

9. Sprinkle the top with a light layer of sugar.

10. Bake at 425°F for 15 minutes, then turn heat down to 350°F for another 60 minutes.

11. Let the pie cool for 15-20 minutes. You can serve it warm, but the filling will be runny. If you let it cool completely, the berry filling should "set".

Whole Wheat Pie Crust[5]

Makes one (9-inch) pie shell

· 1 1/4 cups whole wheat pastry flour

· 1/8 teaspoon salt

· 7 tablespoons very cold butter

Mix flour with salt in a medium bowl or food processor. Add cold butter and cut in using a pastry blender, or pulse in food processor. Add 2 to 3 tablespoons ice water, 1/2 tablespoon at a time, until dough forms into a ball. Gather up and pat into a disc. If possible, cover and refrigerate dough for 30 minutes before rolling out. When ready to use, roll dough out on a lightly floured surface into a 10-inch circle. Gently fold into quarters using a little flour as needed to prevent sticking. Place dough in pie plate and carefully unfold, fitting loosely and then pressing into place. Trim the edges and crimp for a decorative crust.

---

[1] Sies H (1997). "Oxidative stress: oxidants and antioxidants" (PDF). Exp Physiol 82 (2): 291–5. PMID 9129943. http://ep.physoc.org/cgi/reprint/82/2/291.pdf.

[2] Antioxidants and Your Immune System: Super Foods for Optimal Health http://www.webmd.com/diet/guide/antioxidants-your-immune-system-super-foods-optimal-health

[3] American Chemical Society (2004, June 17). Largest USDA Study Of Food Antioxidants Reveals Best Sources. ScienceDaily. Retrieved October 11, 2010, from http://www.sciencedaily.com/releases/2004/06/040617080908.htm#

[4]Oxygen Radical Absorbance Capacity (ORAC) of Selected Foods, Release 2 (2010) http://www.ars.usda.gov/Services/docs.htm?docid=15866

[5] http://www.wholefoodsmarket.com/recipes/952

Appetite For Life: Potato Smash!

With the holiday season rapidly approaching, I’ve started pouring through my cookbooks, looking for inspiration for new and exciting ideas for our holiday gatherings. This year, my husband and I will be hosting our family’s Christmas meal, so the pressure is on to create an amazing menu that will satisfy everyone. I always try to maintain a balance between traditional dishes and new, bold flavors.
One dish that I’m always looking to improve upon is potatoes. Simple recipes with butter, salt, and pepper are always good, but with a delightful blank palette like potatoes, it’s a shame to only add such simple ingredients to them. I recently added Julia Child’s Gratin Dauphinois (a potato gratin recipe) to my repertoire, and it’s become a staple in our home now. I’ve also been experimenting with mashed potatoes, creating my own recipes for them.

Last week, I stopped by the grocery store to find some new ingredients for the mashed potatoes I was preparing for dinner. When I entered the store, I had nothing in mind as far as the direction I wanted to take with the dish. As I started down the aisles of the produce section, the first things to catch my eye were the shallots. I grabbed three of them and headed to the deli. The array of cheeses was overwhelming. Did I want to use Gruyère or Emmentaler? Gouda or Feta? The Gorgonzola is what finally drew me in. I knew the strong flavor would pair well with shallots. I then picked up the Boursin to add creaminess and a hint of herbs to the dish.

With all of the rich flavors, the dish was a smash that night. I plan on trying some other combinations between now and Christmas, hoping to find the “one” that will be a part of my holiday table.

Blue Cheese and Shallot Mashed Potatoes
• 1 ½ lbs. fingerling potatoes
• 5 oz. Boursin Garlic & Herbs Cheese
• 4 oz. Gorgonzola cheese
• 2 T of olive oil
• 2-3 shallots, thinly sliced
• Milk, as needed for consistency
• Salt & pepper, to taste

Scrub the potatoes and place in a pot with 6 quarts of water. Bring to a boil, then reduce the heat and simmer until the potatoes are fork-tender. While the potatoes are cooking, sauté the shallots in 2 tablespoons of olive oil. Drain the water and return the potatoes to the pot. Using a potato masher or fork, start breaking the potatoes apart into smaller pieces. Next, add the Boursin and Gorgonzola and continue mashing the potatoes. If the potatoes are too thick, slowly add the milk to thin them out to the consistency you desire. Lastly, gently stir in the shallots and add salt and pepper to taste.

Appetite For Life: Fried Food Frenzy

Appetite for Life: Fried Food Frenzy
Thursday, September 9, 2010 | Special to the Ledger


As the State Fair of Texas approaches, there are a lot of news stories about the entries for the Sixth Annual Big Tex Choice Awards. The Big Tex Choice Awards are a chance for concession stand owners to compete for the best new and original food to be served at the fair. Previous winners include a Deep Fried Latte, Fried Banana Split, and Chicken Fried Bacon. This year’s finalists range from Fried Texas Caviar to a Deep Fried Frozen Margarita.
Frying foods goes all the way back to the first century, where many cultures around the Mediterranean fried foods, especially meats. Fried foods began to play a role in Arab cooking from the eighth to the fifteenth century. In the mid-19th century America, fried foods permeated the country, as reported by Harper’s magazine in 1866. Americans were eating, “Fried ham, fried eggs, fried liver, fried steak, fried fish, fried oysters, fried potatoes, and last, but not least, fried hash.”
Growing up in the South, I’ve become quite fond of all of the fried foods that are standards in any home-cooked meal, church potluck or local cafeteria. Fried chicken, fried okra, even the French-fried onions used in Green Bean Casserole – it’s hard to have any kind of gathering without something on your plate being fried. Fried food is comforting. It reminds us of family recipes and brings forth images of our grandmothers and mothers dredging food through concoctions of flour, salt and pepper, and wiping the residue on their aprons. It reminds us of picnics, holidays, and the “good ol’ days.”
I’ve included a new favorite fried dish in our house. It makes a great appetizer or could be served with a green salad to make a meal. Experiment with different kinds of ravioli or even use tortellini. We’ve also used alfredo sauce instead of marinara for dipping. Stop by my journal and let me know what new, delicious variations of this recipe you’ve enjoyed.

Fried ravioli

Recipe courtesy Giada De Laurentis
Ingredients
Olive oil, for frying
1 cup buttermilk
2 cups Italian-style bread crumbs
1 box store-bought cheese ravioli (about 24 ravioli)
1/4 cup freshly grated Parmesan
1 jar store bought marinara sauce, heated, for dipping

Directions
Pour enough olive oil into a large frying pan to reach a depth of 2 inches. Heat the oil over medium heat until a deep-fry thermometer registers 325 degrees F.
While the oil is heating, put the buttermilk and the bread crumbs in separate shallow bowls. Working in batches, dip ravioli in buttermilk to coat completely. Allow the excess buttermilk to drip back into the bowl. Dredge ravioli in the bread crumbs. Place the ravioli on a baking sheet, and continue with the remaining ravioli.
When the oil is hot, fry the ravioli in batches, turning occasionally, until golden brown, about 3 minutes. Using a slotted spoon, transfer the fried ravioli to paper towels to drain.
Sprinkle the fried ravioli with Parmesan and serve with a bowl of warmed marinara sauce for dipping.

Share

Appetite For Life: Rice of a Different Color

Rice of a Different Color

There's a saying, “It's the simple things in life.” To me that means things don't always have to be complex or complicated to be enjoyable. One needs to find comfort and joy in the more simple things. The same applies to food. Gourmet food that takes hours to prepare is often quite delicious, but so are the less complicated, homemade dishes that are our go-to recipes. It's often those dishes that have the richest flavor and provide the deepest enjoyment.

I've learned not to be quick to judge a recipe by its list of ingredients. If I were to do that, I would miss out on many amazing dishes. One such recipe is my grandmother's recipe for Green Rice. More traditional recipes for Green Rice call for broccoli as the main “green” ingredient, but her recipe calls for green onions, green bell pepper, and parsley. The only other ingredients in the dish are rice, chicken stock, oil, salt, and pepper. At first glance, it sounds fairly ordinary and bland. Somehow, these simple ingredients meld together to form a delightful dish that has become a staple in my house.

My aunt included this recipe in our family cookbook a few years ago, changing the name to “Confetti Rice” (to avoid confusion with traditional Green Rice) and added red bell pepper to make it more visually appealing. I have always opted to make it the way Grandma did, maybe because I am a sentimental person, especially when it comes to food. The memories associated with family dishes are vivid and bring my loved ones close to me, even though we may be miles apart.

So, please don’t be afraid to try recipes that look simple at first glance. If they include ingredients you like, give it a try. You never know when you’ll discover a new recipe that will become a favorite and one that will impress your loved ones.

Green Rice

1 ½ cups green onions, thinly sliced
6 Tbsp. olive oil
2 cups uncooked rice
4 cups hot chicken broth
½ cup fresh parsley, minced
½ cup green bell pepper, chopped
1½ tsp. salt
½ tsp. pepper

Cook onion (use tops as well as the white part) in olive oil until soft but not brown. Add remaining ingredients. Pour into 3-quart baking dish with a tight lid, or cover with foil. Bake at 350° for 30-45 minutes, or until rice is tender. Toss lightly with a fork before serving.

Share

Appetite for Life: Chili Con Queso

Appetite for Life: Chili Con Queso

Ah, Chili Con Queso. Is there anything more Texan that this concoction of cheese, tomatoes, chiles, and onions? Every Tex-Mex restaurant from Amarillo to Houston has their own version of this dish. While they all vary slightly, they all share the common thread of warm, melted cheese that gently coats tortilla chips or anything else on your plate as you wish.

I've had many different versions of chili con queso in my 30-something years as a Texan, and I've yet to taste one that I didn't like. Granted, there are some I've enjoyed more than others, and of course, the one served at our favorite local Tex-Mex restaurant holds a special place in my heart. All of the troubles I had before walking in that door figuratively melt away as the cheese melts before me. It’s the ultimate comfort food.

I've been perfecting my own chili con queso recipe for several years now. I've tried many different variations, including one that includes cream cheese and cottage cheese! I've made it with bacon, ground beef, chicken, sausage, and chorizo. I've used Velveeta, queso blanco, and any other kind of cheese that melts well. I used different varieties of diced tomatoes, from the traditional combination of tomatoes and chiles, to chipotle-flavored tomatoes. Each attempt was tasty in its own right, but the recipe I'm going to share with you this week is the one that's become the gold standard in our house.

While it is easier to toss some Velveeta and a can of Rotel into a Crockpot, I find that spending just a little extra time can make a world of difference and a very special chili con queso. My recipe might not suit your family's taste, but I hope it will at least inspire you to try new and different things and branch out from the ordinary. If you do come up with a great new spin on this Tex-Mex classic, please stop by my recipe journal and share it with me. I'm always looking for the next great chili con queso recipe to share with my family and friends.

Chorizo Con Queso

1 lb Velveeta; cubed
1 can chipotle-flavored diced tomatoes
1 lb chorizo; cooked
1 medium sweet onion, diced
10-15 slices pickled jalapenos, diced
1/4-1/2 c Shiner Bock; as needed to thin out the queso


Share

Appetite for Life: Passion for Appetizers

Appetite for Life: Passion for Appetizers
Thursday, July 22, 2010 | Special to the Ledger

Anyone who has known me for any period of time knows I love to cook. They also quickly pick up on the fact that my favorite things to make are appetizers. It’s something about delicious, comforting food wrapped up into small bite-size portions. Appetizers set the mood for a meal or gathering. They can be a meal all by themselves. They bring people together and encourage socializing over a single serving dish.
Almost all cultures have their own versions and traditions associated with appetizers. Italy has antipasti; China has dim sum; and Spain has tapas. I think the fact that so many cultures have some form of appetizers as part of their food traditions attests to how versatile and delightful these dishes are.
Different regions of the U.S. are known for their own traditional appetizer dishes as well. A Southern favorite is the cheese ball. With a versatile base of cream cheese, the flavors that can be added to make the dish appropriate for any occasion or season are endless. It’s become a tradition in our family for me to make my pumpkin cheese ball each Thanksgiving. It consists of the cream cheese, shredded cheddar, pecans, and solid pack pumpkin. A seasonal ingredient like pumpkin easily makes a cheese ball a holiday dish.
I recently found this summer-themed cheese ball in a cookbook my mother-in-law gave to me a few years ago.
I was a bit skeptical of the pineapple it called for, but it was an instant hit and a new addition to my repertoire of cheese balls I serve throughout the year. I hope it will become a favorite in your home or will at least inspire you to try something different that better suites your own tastes and favorite flavors.
Islander Cheese Ball

From “Virginia Hospitality” by the Junior League of Hampton Roads

16 ounces cream cheese, softened
8 ounces crushed pineapple, drained
2 tablespoons green onions, including tops, chopped
1/4-1/2 cup green pepper, chopped
2 teaspoons seasoned salt
2 cups pecans, chopped

Mix cheese and pineapple with mixer. Stir in onion, green pepper, salt and 1/2 cup pecans. Roll into one large ball, 2 logs, or fill a scooped-out fresh pineapple half.
Roll or top with remaining pecans. Serve with bacon-flavored crackers.

Share

Appetite For Life: Lasagna with love

My first article for the Leander Ledger. The second one is being published in today's paper. :)

===============================================
Friday, June 25, 2010 | Special to the Ledger

Many families have strong traditions. One that I inherited from both sides of my own family is a love of food and cooking. My childhood memories abound with images of family and food together marking major holidays and small get-togethers.
My grandfather and I baked cakes and made sandwich salads (egg, tuna, etc.). I helped my grandmother make peanut butter fudge. I also remember helping my father make pancakes and scrambled eggs on Sunday mornings. And, with my mother and my aunt, I learned to make many other delights.
One of my favorite things about family recipes is the stories behind them. When I was a child, my father would make from-scratch lasagna on special occasions with its own unique flavor. As I got older, I learned that the unique flavor was because he used cheddar cheese instead of ricotta.
About a year ago, I asked Dad for his recipe. Along with it, he related the story of how the lasagna came to be made with cheddar cheese instead of ricotta.
“I first used cheddar cheese,” he said, “because I did not know what ricotta cheese was and the grocery store did not have it in stock. In other words, the cheddar cheese was an accident. This was when I shared an apartment with a friend right after I got out of the Navy. I was 25 years old. I invited Grandma and Grandpa over to eat some if it and your Grandpa loved it.” He added, “A long time ago.”
Isn’t it funny how great recipes are often created from lack of ingredients or other such circumstances? What was once just a dish I really enjoyed is now a wonderful family story that I can share each time I serve Dad’s lasagna to my friends. It reminds me of my grandparents, it reminds me of my childhood and it reminds me of family traditions.
I hope all of you that love food, and cooking, as much as I do will take the time to ask your parents, grandparents and friends the stories behind their signature recipes. You might be surprised how much that story will add to your enjoyment of the dish the next time you serve it. If it’s your own story, write it down when you pass your favorite recipe on to someone else. Continue the thread of family, food and traditions.

Baked Lasagna Casserole

1 pound ground beef
1 medium onion minced
1 clove garlic chopped
1 teaspoon parsley chopped
2 tbs. olive oil
2 cups water
1/2 teaspoon salt
1/2 teaspoon pepper
8 ounces Lasagna
2 eggs
3/4 pound ricotta or creamed cottage cheese (my Dad uses cheddar)
3/4 pound sliced Mozzarella
2 cans tomato paste — (6 oz.)
grated Parmesan Cheese

In a large heavy pan, brown ground beef in oil with onion, garlic, and parsley. Add tomato paste, 2 cups water, salt, pepper and simmer for one hour.
Meanwhile, cook lasagna as directed on package. Mix together eggs and ricotta, cottage or cheddar cheese. In a 13” X 9” X 2” baking pan spread about 1/2 cup of sauce, then alternate layers of lasagna, sauce, cheese and egg mixture, and mozzarella until baking pan is filled. Top with sauce and sprinkle with parmesan cheese. Bake at 375 degrees about 20 minutes. Makes 8 servings.

Share