Breakfast Rambles

Dear Sister,

Summer is officially over. It got down to 45 degrees last night! The trees are still (mostly) green, but there are a suspicious amount of leaves blowing around. Yesterday, I was walking down to the lake and crunched acorns underfoot the whole way. I am trying to be outside as much as possible, since soon I will be ensconced in the cold and dark.

With my crazy flipped schedule, I am relishing these days of relative relaxation and freedom. I had a group of 50 at work this past week, and I felt like I wasn't even working! I have time to read books and contemplate my life.


A big difference is that since I don't have groups everyday, I have to cook for myself again. Choose what I want to make for supper. Remember that I need to plan breakfast the night before and pack a lunch for work. I know these are normal concepts for most people, but when you work in the food industry, your meals are typically dictated by environment.

Anyway, one of my go to meals- if I remember the night before to make it- is cold oatmeal. After hating oatmeal my entire life, I have finally started to like it and now I get cravings for it. I like cold oatmeal because I can sneak in extra protein easier than hot oatmeal. I made this version because I knew that I needed some "dessert" type foods incorporated back into my life. I don't do well when I eliminate all sweets.



Chocolate PB Cold Oatmeal

1/2 c rolled oats
1 T flax meal
1 T cocoa powder
2 T peanut butter powder
1 packet stevia
2 T craisins
1/2 c plain greek yogurt
6 oz milk (whatever kind suits your fancy)
Mix everything together and refrigerate overnight. Stir and enjoy!

This was the first time I did the cocoa and PB. I really enjoyed it, but it's not an everyday variety. A little too indulgent for that early in the morning. I might actually prefer it as a dessert in the evenings. I ate around 7:30 am, and I wasn't starving at lunchtime. This is always my biggest breakfast challenge. What will last till noon? I added the craisins for some fruit, and they were delicious, but not the best nutritionally. I usually add an entire chopped apple and that's what I'll probably stick with.

Eat a peach. Fight fat.

Linds,

Well, as you know, we are officially moved. We still have a lot of settling in to do, but we have a couch and dining room table so I am pretty much set. Trying to write papers for my master's program was not fun balancing the laptop on my knees while I sat on the floor. We have started decorating but there seem to be a lot more ideas in the works than actual paintings on the walls. Pictures will be submitted as progress is made.

Speaking of pictures.... I forgot to take any for this recipe. Oops. So use your imagination.

This is a fantastic meal to make on really hot days because you don't have to turn on the oven or stove. I had it after a short run. (I am still not back to where I was in April. Not even close. The furthest I have been able to go is 3 miles so far. Today was 2 miles.)

So nutrition highlights: high protein, whole grains, antioxidants, omega 3 fatty acids
I'll be honest I didn't know much about peach nutrition so I had to do a little research. Obviously I have to mention their fiber content as I am a fiber pusher. (3grams) They are a good source of vitamins C and A. Also a Texas research project found that stone fruits have phytonutrients that fight obesity, inflammation, and diabetes.

Eat a peach. Fight fat.

Excited like I am?

Summer Time Tuna Tacos
Servings: 6 tacos

Ingredients
1 large can solid white albacore tuna, drained
1 large peach, diced
1/2 medium white onion, diced
Juice of 1/2 lime
Chopped cilantro
Salt and pepper to taste
Cayenne pepper to taste

Shredded red cabbage

6 whole grain corn tortillas

Plain yogurt

Steps
1. Mix the tuna, peach, onion, juice and seasonings together. Optional, refrigerate for 30 minutes.
2. Warm up the tortillas in the microwave (or in a skeet with a little olive oil if you need a little fat in your day).
3. Spoon the tuna into tortillas, top with cabbage, cilantro, and yogurt.


That's it. Crazy easy. Crazy delicious.

--Kit

Eating in Community

As you know, I spend quite a bit of time contemplating and writing about food as it relates to people. I find it fascinating that food is one of the only substances that can transcend culture, demographics, and inequalities. I mean, seriously, you can sit down to a meal with someone completely not like you and have an amazing experience.

Because I don’t get out much to test my theories, I really like to watch travel shows. Learning about different cultures and how people around the globe are so different from my Midwestern conceptions is a humbling and eye-opening experience. I have noticed, however, that the commentators always delve into the local food movements. In order to “get to know” the local populace, you go eat with them! Every professional traveler will tell you that the best thing to do while traveling is to find a cafe that you like and to go there every day while in that city. You may not be there very long, but wait staff and regular customers will recognize you and their attitudes towards this stranger will change. You become part of the “in” crowd. Just by eating food around others. That’s a fascinating concept.

What is it about food-specifically sharing a meal- that causes us to open up to others? Why do I feel more comfortable and accepted if I’m eating? Why, when I want to hang out with friends, do I feel the need to either share a meal or at least have snacks? I’m sitting in a cafe, waiting for a friend, so that we can have coffee and talk about life. Why didn’t we meet in the park? Why is coffee a required part of meeting up?

I don’t really know the answers to these questions. I have given a lot of thought to these questions, but there isn’t a single point where everything comes together. Like so many things, there are roots deep in the historic and generational memory. I’m still ruminating, so I’ll just leave this open ended for now. I’ll be contemplating this topic frequently, so as I come up with new insights, I will keep you apprised. 

Better than chicken noodle soup

Linds,

I have found my new favorite 30 minute meal. It should not surprise you that this meal has beans. What might surprise you is that it contains something fried. Are you ready for this?

My new favorite meal is...a Honduran platter!

Alright, so I don't know if it's technically Honduran, but based on my experience at a Latin-style foods restaurant and some preliminary Internet research before naming this meal, it is Honduran.

The best part about this meal is I almost ALWAYS have all of the ingredients: black beans, brown rice, canned diced tomatoes with green chilies, avocado, whole wheat tortillas, and plantains. The plantains are the thing I don't always have (in case you hadn't figured that out).

What amazes me about this dinner the most is that I didn't use any special techniques or use any recipes. It was all just instinct. It felt good not to have to constantly consult the computer screen.

I used a ripe plantain so I only had to fry the pieces once. I also fried in butter. Ack!!! However, since this picture, I have come across some coconut oil. I have a feeling plantains fried in that will be too awesome for words.

The picture below is from the first time I made my Honduran platter. I now have a few variations of it. My first time I mixed the black beans, brown rice, and canned tomatoes together with some cumin and garlic. The last two times I made this meal, I did the black beans alone with some sauteed onions and cumin and a healthy dose of lime juice. I then cooked the rice with the canned tomatoes on the side of that too; it had more of a Spanish rice feel that way.

Now I know you are all about the protein; so, this is what you're gonna do when you INEVITABLY make this meal: fry an egg.

Perfection.

I made this picture extra big so you can see all of the wonderful components. 

Nutritionally this recipe has a few downfalls. It is not low calories. That picture shows about 780 calories. It also lower in protein with only 16 grams. BUT the good news: it has 1/3 of your daily potassium needs, 17 grams of fiber (proceed with caution), 40% vitamin C, almost 50% of thiamine and niacin, and finally 661 micrograms of copper (73% in case you were wondering).

I mention copper because you mentioned being sick AGAIN and all the time this winter. Low copper intake for a prolonged period of time might manifest as a reduced immune response. Copper deficiency can also appear as anemia which can cause fatigue. Besides the incredible copper content of this recipe, you've also got the vitamin C and fiber for your immune system and the thiamine and niacin for energy.

See? It is the perfect meal.

I don't really feel like this meal needs any recipes. Just follow your heart. And your nose. And use butter.

--Kit

Cream of Potato and Asparagus Soup

Linds,

As you know, I have been majorly sick for the last 3 days. The last time I threw up was in 2011, and Friday night I decided to make up for lost time. I'm feeling better now, but when I eat, I still feel nausea spread over me. Luckily, everything stays where it belongs.

Anyway, people always tell you that soup is what you have to eat when you're sick. So, I made soup. Today. Not Saturday when death was at my door.

I had no idea what food was in the house since I had not eaten anything but peanut butter crackers and Sprite since Saturday, so when I got home I did the eyes-glazed-over, open refrigerator stare for about 5 minutes. Finally, I saw some asparagus that I bought sometime last week. Thank goodness it hadn't spoiled! I can't stand vegetable waste.

So some of my recipe isn't what I would have preferred to have done. For example, I used onion powder instead of onions. Turns out, I had asparagus but no onions in the house. Weird. I also used chicken bouillon instead of broth. Again, no broth. Or perhaps the broth was too high for me to reach in the pantry.

Cream of asparagus and potato soup does not photograph well, but do you see the cute little triangle I made?

Cream of Potato and Asparagus Soup
Serves: 2
Serving size: 1 cup 

Ingredients

1 Tablespoon olive oil
1/2 bunch of asparagus, trimmed and cut into 1 inch pieces
1 small baking potato, peeled and cubed into 1 inch pieces
1-2 cloves garlic, minces
1/4 cup white wine
1 teaspoon chicken bouillon powder
1/2 teaspoon onion powder
8 ounces water
4 ounces skim milk
1/4 cup plain Greek yogurt

Instructions

1. Heat the olive oil in a 2 quart pot over medium heat. Add the asparagus and potatoes and cook until slightly browned stirring occasionally. Add the garlic. Continue cooking until the garlic is fragrant.
2. Pour in the white wine and let it cook for 2 minutes.
3. Add the chicken bouillon, onion powder, and water. Cover the pot and reduce the heat to medium low.
4. Simmer for 8-10 minutes  or until the asparagus and potatoes are soft.
5. Blend the asparagus/potato mixture until creamy.
6. Pour the asparagus/potato mixture back into the 2 quart pot and place on low/medium heat. 
7. Pour the milk in slowly and stir continuously. Continue stirring until it is hot all the way through.
8. Add the Greek yogurt and continue stirring as before. 

*This recipe would be very easy to make vegetarian. I even had vegetable broth in the freezer I could have used. Shoulda, woulda, coulda. 
**To reduce the sodium content, use homemade chicken or vegetable broth.

Per 1 cup serving: 265 calories, 9 grams protein, 20% DV iron, 237 mg sodium (10% DV), 179 mg calcium (almost 18% DV)

I was surprised by the iron content in this dish!! I did not realize how much iron is in asparagus. I realize some of this iron's potential can't be realized because of all the dairy I added but eh. I considered making it dairy-free, but I didn't have enough potatoes and didn't want to make a roux or use cornstarch for thickening.

Now for more information about asparagus. It helps you pee. It fights cancer. It makes you smart. Boom.

Actually, that might have been an over-simplification. 

Asparagus does contain two compounds that are natural diuretics, asparagine and potassium. So...when you feel bloated, eat some asparagus (and avoid salt). Asparagus also is full of vitamin C, beta-carotene, and other antioxidants which when included in the diet in the form of TONS and TONS of fruits and vegetables, can reduce the risk of some cancers. Finally, it contains folic acid which is used in DNA synthesis and protein metabolism. Several studies have found that low levels of folic acid in the body are associated with increased risk of developing heart disease or dementia. (Whew! Did you see all that passive voice? Ack!)

Overall, this soup was pretty good. The Greek yogurt almost gave it a cheese-y flavor to me, but my taste buds are off right now. I personally would have liked more salt but am making a conscious effort to begin stepping back on sodium overall. The best part about this soup though is that it did not make me nauseous.

In fact...I'm still hungry. My body wants to make up for lost time I suppose.

--Kit 

Tuna and Couscous Zucchini Boats

Dear Sister,

This has been a weird week. I’ve been craving vegetables and fruit, so I’ve been cooking vegetarian. I’ve had fish a few times, but basically give me beans, squash, onions, and grains. I’ve also been traveling the globe with my meals. Indian, Mexican, Italian… with lots of fusion, of course.

I had to laugh at myself, because my week night dinners- which I aim for taking 30 min or less to prep- are not your typical meals. Last night I made sole sautéed in browned butter and capers, pasta with a homemade kale pesto, and roasted kabocha squash. It only took 1 hour from start to finish. That’s a normal meal in the Linds household! Being a culinary nerd is interesting and usually strange.

I didn't take the time to arrange my pear slices 

or make this pretty since I was ravenous!

These zucchini boats I made are a combination of several recipes I looked at online, but I really used my personal tastes to make them. I’ve been craving zucchini boats specifically for a while, and I finally remembered to actually buy zucchini at the grocery.

Couscous  Tuna Zucchini Boats

¼ c couscous

1/3 c water or chicken broth

1 can tuna

1 carrot, small dice

2 green onion, thin slice

1 roma tomato, small dice

2 T olive oil mayo

2 t honey mustard

2 t lemon juice

2 t dry parsley

½ t chipotle powder

¼ t garlic powder

¼ t onion powder

salt and pepper

2 small-medium zucchini

¼ c cheddar cheese

Bring water to a boil and add couscous. Stir, turn off heat, and cover. Let sit 5 min.

Drain tuna and break up chunks. Stir everything together except zucchini and cheddar cheese.

Cut off ends of zucchini; then scoop out insides, leaving ¼” shell. Spray outside of zucchini with pan spray or olive oil and sprinkle with salt. Flip over and fill with tuna mixture. Mound it up inside, packing lightly. Place on baking sheet and sprinkle with cheese. Bake 350 30 min.

Notes:

*You could use quinoa in place of couscous. I basically used couscous because it has a shorter cook time.

*I buy canned Starkist solid white albacore tuna in water.

Puffed Amaranth Balls

Linds,

So I made these at a rather inopportune time. For the month of March, Paul and I decided to go low sugar as part of an effort to be more aware of what we are eating. Sugar is hard to cut down on! I cheated once with a latte, and he cheated with 2 jelly beans. Ha. He sent me a message immediately after he ate them to confess. The most eye-opening part of this fast has been how easy it is for me to forget that I am trying to do this. I drank that latte and it wasn't until Paul confessed his jelly beans that I even remembered we had made this commitment. Oops.

Anyway, he has been working the late shift all this week, and I get SO bored when he isn't here. My boredom drives me to the Internet where I scroll past hundreds of foodie pictures. I happened upon a recipe for energy balls (which are REALLY trendy right now. People like to eat spherical foods. Make a note of that.) That recipe looked like a bust to me (nothing but smashed up seeds and dried fruit), but it reminded me of some quinoa balls I had seen before.

Yes, I have quinoa in my pantry, but I bought amaranth back in August and still hadn't used it because most of the recipes I see for it online are really awful looking. 

So one YouTube video later and a quick Google search later, this is what I came up with.

Vegan puffed amaranth protein ENERGY power balls!
--I used all the catch phrases I could think of in this one title.--

Yields 12 balls

• 1 cup puffed/popped amaranth
• 1/3 cup peanut butter
• 1/4 cup molasses
• 1 teaspoon vanilla
• 1 heaping tablespoon ground flax seeds

Step 1. Pop the amaranth. I did this 1/8 cup at a time until I got 1 cup. It was the most fun I have had cooking in a long time. Why did no one tell me how much fun popping grains is? Why have I never made Jiffy Pop before?

Step 2. Mix together the peanut butter (or almond butter in your case), molasses, and vanilla. You could also use honey or maple syrup, but I wanted these to be vegan and my syrup is artificial.

Step 3. Mix in the ground flax seeds and puffed amaranth. It will stick together pretty quickly.

Step 4. Using a tablespoon, scoop up the filling and roll into balls. I had to wash my hands a few times during the process to remove some of the extra goo. Clean hands made rolling much easier.

Step 5. Decorate if you want to. I rolled half in powdered sugar. I thought about rolling some in cocoa powder, but I am almost out of it.

Step 6. Enjoy your delicious protein-packed snack!

Nutrition information per ball: 88 calories, 11 grams carbohydrates, 2.5 grams protein, 5% DV iron, 12% magnesium, and 21% manganese

Pretty much these are full of most of the essential minerals. The only significant vitamins of note are niacin and B6.


So here are my notes on this one. The molasses is good but it does give a little bit of a scorched taste (especially since I might have over cooked my amaranth). I think honey would work well, but the sweetness would be overwhelming. In the future I think I am going to do about 2 T honey and 1-2 T applesauce. I might also get away with less molasses or honey by warming my peanut butter up first so it is liquidy.

--Kit