something from nothing

My dad is normally the one who takes on the duty of “cleaning” out the leftover turkey or chicken.  He patiently plucks out each and every last piece of juiy meat from the bones.  Leaving nothing to waste—absolutely nothing.  Supposedly he picked this trait up from his mom (my Memere.)  She had the knack for making something from nothing.  For example, after a lobster dinner (lobster was cheap back then, you know) she would take any “throw away” lobster shells, clean them out further, and produce a mouthwatering lobster stew for the following day.  And so, from one generation to the next, this trait has been passed down. 

This past Thanksgiving, I felt quite honored to take on this highly important task of cleaning out the turkey.  And aside from asking the obvious question—why is there a whisk on my head?—there was also the question of what to do with the leftover bones and those bits of meat that refused to come off the bone. 

The answer?  A homemade turkey stock, of course.

The bones—and those last peices of stubborn meat—hold a whole lot of flavor.  Together they make a broth that will wow your tastebuds, making you wonder why you ever bought chicken stock from the store in the first place.  Oh…right…probably because there isn’t always a bunch of chicken bones just sitting in the freezer at any given moment.  But this just gives you good reason to make a homemade stock whenever you can, so that you’ll always have it on hand for that opportune time. 😀 

The nice thing about making a broth from scratch is that you have complete control over what goes in and what stays out.  Personally, I like to keep things simple with the basics.  Garlic.  Carrots.  Celery.  Onions.  A few seasonings.  When all is said and done, after the broth has been drained and just the juices remain, you have the liberty of creating whatever soup suits your fancy. 

Since there was a big bag of leftover turkey meat, turkey stew seemed like the obvious choice.

With a whole wheat rosemary scone (click for recipe) on the side. 

These are quick and easy to make, and are wonderful served warm with soup or toasted and spread with butter and jam.

So there you have it.  The last of the last of the Thanksgiving leftovers.  With a closing reminder to always hold on to those scraps of meat which might normally face the trash.  You just never know how they might get put to use. 😉

Turkey Soup

This is a two step process, but you can definitely make the stock ahead of time and freeze for later.  It’s really nice to have homemade stock on hand, whether you decide to use it in a turkey stew or as a flavored broth to cook your rice, quinoa, or homemade stuffings. 

Some people will freeze their stock as icecubes so that it can be used in smaller amounts.  I tend to freeze it in bags of 2-4 cup servings depending on what recipe I plan on using. 😀

Stock:

• leftover turkey or chicken bones with some meat still attached
• onions, sliced
• celery, cut into large slices
• carrots, cut into large slices
• a few clove of garlic, crushed or minced
• oregano
• thyme
• pepper or a small handful of fresh peppercorns

1. Place all ingredients in a large pot.  Pour enough water to cover at least 3/4 of ingredients.  Bring to a boil, reduce heat to simmer, and continue cooking for 1-2 hours.
2. Take off the heat, allow to cool, and either use immediately or refrigerate/freeze for later use.

Soup:

• turkey or chicken stock
• carrots
• potatoes
• cooked turkey meat
• oregano, thyme, garlic, and other seasonings

1. Place stock, carrots, potatoes and preferred seasonings in a large pot.  Bring to a boil, reduce heat to a simmer and cook until vegetables are tender but firm. 
2. Add turkey meat and continue cooking until heated thorough.
3. ENJOY! 😀

Question: Are you meticulous about putting anything and everything to use?  What are some of your favorite ways to use up the last of the last of the leftovers?

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a bowl full of veggies (and noodles!)

Ginger and I have a love-hate relationship.

Love.  When my Memere handed me a hot, sugar dusted ginger cookie.  Licking my fingers to make sure I didn’t miss a single crumb.  

Hate.  When I accidentally dumped half a bottle into my morning bowl of oatmeal.    

Ginger is just one of those things that can be used or abused. 

Some people say the more the merrier.  I tend to err on the side of caution, using a little as I go.  Tasting.  Adjusting.  Finding that sweet spot.  Ginger is strong and can easily overpower the foods that you’re trying so hard to emphasize.  A little goes a long, long way.

This is especially true in soups and broths.  A very simple but tasty broth can be found in the combination of your favorite vegetable broth (I recommend using a base in which you add your own water OR making your own!), a couple handfuls of cabbage and a little ginger (or a lot if you’re a “more the merrier” kind of person. 😀 )

I wasn’t exactly sure what I wanted to make out of my ginger-infused broth, but I knew I wanted to put these brown rice noodles to good use.  So—I thought to mysef—why not a veggie noodle bowl?

I let the broth simmer for the entire time that it took to dice the veggies and cook the noodles (which, by the way, takes a grand total of 2 minutes!)

Part of the fun to be found in a noodle bowl is having the chance to make your very own.  Spinach?  Carrots?  Celery?  Mushrooms?  Onions?  All of the above?

Peanuts are traditional.  Sunflower seeds are unexpected.  Both act as fun, crunchy toppings!

Brown rice noodles remind me of the ramen noodles I ate as a kid.  Thin.  Stretchy.  Fun. 

(With a whole lot more fiber and nutrients than the “kid” version. 😉 )

After piling my bowl full of the stretchy noodles, I added in some sliced tofu.

And added—of course—all of the toppings.  A few ladles of ginger-infused veggie broth on top, and dinner was on.

Veggie Noodle Bowl—serves 2-3

You can easily make the very same meal for the vegetarians and carnivores in your life.  Offer a separate plate for the tofu, shrimp, or chicken, and allow everyone to take as they please.  Dinner doesn’t get any easier (or more fun!) 

Helpful Tip: Be sure to slice the veggies super thin, since you won’t technically be “cooking” them. 

• 4 cups of prepared vegetable broth
• a few handfuls of chopped cabbage
• ginger, fresh or dried
• 2 servings of brown rice noodles, cooked, rained and rinsed with cold water
• 2 servings of tofu, chicken, or shrimp
• thinly sliced veggies (ideas: carrots, celery, spinach, mushrooms, baby bok choy, red onions, etc.)
• sunflower seeds and walnuts

1. Bring vegetable broth, cabbage and ginger to a boil.  Reduce heat and simmer on low for 20-25 minutes.
2. Meanwhile, place cooked noodles in a soup bowl.  Top with tofu, chicken or shrimp.
3. Add veggies of choice on top.  Ladle a few scoops of hot broth on top, sprinkle with sunflower seeds, and serve.  ENJOY! 😀

Question:  What is your favorite and least favorite spice/herb?  Favorite = cinnamon.  Least favorite = oregano!

a change of mind

“Croutons are boring.”

I’ve thought this thought more times than I can count.  They’re fillers.  Stuffed into a gorgeous salad, just to take up room.  Kind of like iceburg lettuce. 

In fact, I can honestly say that croutons are the one item in a restaurant salad that I will push off to the side.  Feta cheese, yum!  Cranberries, yum!  Roasted beets, double yum!

Croutons? Stale.  Hard.  Tasteless.  Cardboard.

So today I set out to prove myself wrong. 

I’ve been told that croutons should start with either a bread that you hate (thereby turning your bread into something you love) or they should start with a bread that you love (thereby turning your croutons into something extraordinary.)

I chose the latter.

A nice, crusty loaf of pumpernickle, complete with a doughy-soft center.  A gentle but complex flavor.  Perfect.

I resisted the urge to eat a hunk of bread just as it was, and diced it up into little bite-sized cubes.

The next step was heating the pan. 

My goal was to have a crunchy crouton that still held on to its soft, fluffy center (no stale croutons, please!)  With that in mind, I threw the heat to high.

Once the pan was nice and hot, the bread was tossed in, along with about a tsp of olive oil.  The garlic powder was added later on, once the croutons were almost at their ready point.  Nobody likes burnt garlic!

The real test came when I plummeted a hot crouton into my mouth, instantly tasting the garlic-infused pumpernickle flavors.  It was crunchy.  Then it was soft.  It was exactly what a crouton should taste like.

Instead of shrugging the croutons off to the side like I might normally do, I gobbled them all up first.  And found myself wondering why everything else on my salad had to be so boring.

It’s amazing what a homemade crouton can do.

Homemade Croutons–serves 1

Try these crunchy-soft croutons on top of your favorite salad, a homemade soup, or even as is with a smidgen of cheese to garnish.  Try different spices, oils, bread for a change of flavor.  Any way you eat them, these croutons are deliciously addicting!

Oh, and try to withhold your desire to eat a hot crouton directly from the pan.  Let it cool for at least a minute or two.  Otherwise you will burn your tastebuds, and all hopes of enjoying a delicious meal will be lost.

• 1 large slice of bread, cut into bite sized pieces
• 1 tsp olive oil
• garlic powder

1. Heat pan to medium-high. 
2. While pan is heating, toss together the bread and olive oil.  Add to hot pan and cook, stirring occasionally to prevent burning.  Cook until browned and hard on the outside (about 5-6 minutes.)  Sprinkle garlic powder and cook for another minute or so.
3. ENJOY! 😀

Question: What is your favorite part of a salad?

roasting: making life easy

In case you didn’t know, it is perfectly okay to have breakfast for dinner.

In fact, it is more than okay.  I highly recommend it.  Especially when we’re talking fried eggs.  Whole wheat english muffins.  And loads of roasted broccoli (because this is way more appealing after 5pm than it is before 5am.)

I have been roasting so many veggies around here.  You’d think I was feeding a family of 5.  Which I’m not.  But I am feeding a family of 3 (that eats like a family of 5 when it comes to produce.)  And so, I’ve been mass-roasting broccoli, carrots, cauliflower, etc., and throwing them into big containers.  They’re quickly used up on everything from salads, to omelets, to an everyday wrapped sandwiches.

Honestly, I sometimes have a hard time convincing myself to take the time to cut up and roast a vegetable, especially during a busy week.  Laziness is what it is.  Sometimes I just have to give myself that push and make it happen.  Because it’s awesome to have a fridge filled to the brim with pre-cooked veggies at my convenience.  Well worth the effort.

Roasted Broccoli

• 1-2 large head of broccoli, cut into bite sized pieces
• 1 T. olive oil
• garlic powder
• sea salt
• black pepper

1. Preheat oven to 425 degrees.
2. Combine broccoli, olive oil and garlic powder in a large bowl.  Place on a cookie sheet in a single layer.  Sprinkle with salt and pepper.
3. Cook in oven for 10 minutes.  Stir and place back in oven for another 10 minutes or until browned.  Serve immediately or place in a bowl to be used for the upcoming, busy week.  ENJOY! 😀

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

On Sunday, I went to the American Dietetic Association’s Food Conference in Boston.  It was, in one word, awesome.  And not just because of all the free food that I ended up with…

Yes, I am a food hoarder.  😉

There were hundreds of food distributors talking about their products, as they handed out sample after sample.  Awesome.

But anyways, I didn’t exactly go there for the food (although this was a definite perk! )  I went there to learn.  To meet practicing RD’s.  To hear some of the most recent research that dietitians are involved with.  I felt slightly overwhelmed with excitement, and found myself wishing that I had gone for the full, 3-day weekend.

I’ll be doing that next year.  In California.  I’m already dancing in excitement. 😀

Question: What are some of your favorite ways to incorporate veggies into your daily diet? 

a greedy indulgence

Guess what I was busy peeling and washing, in anticipation for tonight’s dinner?

Beets.  Lots and lots of beets.  Enough to feed a family of five.  Or, in my case, a family of three.  We like our produce.

I could have canned them.  Really…I should have canned them.  When will I learn to preserve summer’s crops? 

I have received so many useful tips on preserving the produce.  “Freeze your pesto!”  “Bottle your beets!”  Friends have shared with me, all of the genius ways in which they ensure they’ll be eating from-the-garden tomatoes, all year round (salsas, sauces, and soups, oh my!) 

Unfortunetly, I’ve never listened.  Instead, I greedily eat summer’s produce, all at once.  Aside from a handful or two of frozen basil leaves, there’s not an inkling or trace of what once was.  Summer becomes a thing of the past, as I move forward into the months of autumn.  Arms (and mouth) open wide, ready for squash and cabbage and things like kale.

When I see a bunch of basil, I see a toasted, basil hummus sandwich for lunch.   And when I see beets, I see a salad piled high with those beautiful red, roasted roots.  I can’t resist.  I do realize that this is a shame.  A fault, even.  I would love to have produce all winter long.  I would!  I would love to pull out a bottle of zingy tomato salsa, smack dab in the middle of January.  I would love to pull out a batch of pesto in the dead of winter, just as a reminder of what summer tastes like. 

 But tonight, that didn’t really matter.  I savored each bite of the earthy, sweet beets, towering high on a bed of greens.  Dressed in nothing but olive oil.  I know this is a greedy indulgence.  But I just couldn’t help myself. 

As a side note, I am completely addicted to the peanut hummus.  Age really does do wonders for this tangy spread!

As a note to self: “Next summer? Grow a bigger garden.”

Roasted Beets

• 1 large bunch of fresh beets, trimmed and peeled of any lingering roots or tough exterior

1. Preheat oven to 425.
2. Chop beets into bite sized peices, and place in single layer on a well sprayed cookie sheet.  Roast for 10 minutes, flip once, and continue cooking for another 10-15 minutes.
3. ENJOY! 😀

Question: Do you preserve summer’s produce, or do you eat it right away?  What is your favorite way of preserving the produce?  One of these years, I would like to plant enough tomatoes to make a fresh tomato salsa.  And then open and eat it on the coldest day of the year. 😀

feeling inspired

Life is full of inspiration.

My old 10k running bib inspires me to run, even on those occasional days when I really don’t feel like it.

A sunny fall day inspires me to take lots and lots of photographs.

My old journals inspire me to keep making new goals for myself and to make them happen.

Homework from past nutrition classes inspire me to keep learning, researching, reading. 

Julia Childs, Molly Katzen, and memories of my Memere inspire me to cook.

And—tonight—a fresh, local stalk of brussels sprouts at Whole Foods inspired dinner.

Originally—this was before catching sight of the bright green sprouts—I was envisioning a piping hot bowl of oatmeal for dinner.  Or a lazy, over easy egg with toast for dipping. 

So easy.

But you know what else is easy?  Roasting veggies.  Nothing but a few good veggies—any kind will work—a hot, 425 degree oven, and a bit of olive oil and sea salt is needed.  Let your veggies sit in the heat of your oven for a good 20-25 minutes, while you dance to your favorite songs and enjoy the whole process. 

Salads were the empty canvases for displaying the roasted veggies.

Oops…wait…quick snack break! 

 I kept the salads simple.

• mixed greens
• cucumbers
• tomatoes
• green olives
• avocado
• kidney beans
• olive oil

When the veggies are roasted to your liking (now is a good time to practice your patience, letting them get crispy brown for absolute perfection!), either let them cool a little before throwing on your salad.  OR, if you’re like me, top your salad immediately and let the lettuce wilt slightly under the intense heat of the roasted veggies.  Mmm…it’s one of life’s little pleasures. 😀

Dinner was simple.  Simply inspired.  Inspired by the brussels sprout.

Question:  Life is full of inspiration.  What is yours (in cooking, life, homework, writing, etc.)?

makeover

Both of my siblings worked part time at a local restaurant, in an effort to save money for college.  They would come home tired, completely worked out, and sometimes—now and then—they would come home with the most amazing, ooey gooey, cheese ‘n’ veggie filled quesadillas.

For some reason I was craving those same wonderful quesadillas today, and that is why I set out to make my very own.  Only healthier.  Fresher.  And hopefully even more delicious.

At first I toyed with the idea of sauteeing the green & red bell peppers with the onions and mushrooms, all in one big frying pan.  Because—well—it’s easier (and faster.)  But let’s be honest.  You can’t reinvent the flavor of a roasted veggie unless you actually roast the veggie.  Nothing compares.  There was no skirting the issue: the vegetables had to be roasted.

While the veggies crisped and caramelized in the oven, I threw the whole wheat tortilla wraps on the griddle.  I like cooking these over medium heat.  Just enough time to let the cheese melt and just enough heat to give the wraps that crispy exterior.  Perfect.

Once the veggies were nicely blackened, I pulled them out from the oven and threw ’em on top of of the wrap, which was now all melty and lovely from the cheese.

I like to serve these with a warm bowl of vegetarian soup on the side.

Plus a scoop of homemade guacamole.

Just as wonderful as I remember.  Only healthier.  Fresher.  And even more delicious. 😀

Roasted Veggie Quesadillas
Serves 3

• 1 red bell pepper, sliced thinly
• 1 green bell pepper, sliced thinly
• 1/2 onion, sliced thinly
• about 10 mushrooms, sliced thick
• 3 whole wheat tortilla wraps
• 3/4 c. mozzarella or sharp cheddar cheese, grated

Heat oven to 425.  Spray a cookie sheet with cooking spray and place veggies in a single layer.  Bake for 10 minutes, flip once, and cook for another 10-15 minutes to desired doneness.

Meanwhile, heat nonstick pan to medium.  Spray with cooking spray.  Place tortilla wraps on top and place about 1/4 c. of cheese on half of each wrap.  Fold wrap in half and press down lightly.  Cook until browned on underside, flip, and cook the other side until browned and crispy.

When veggies are done, open up quesadillas and fill with the roasted vegetables.  Cut in half and serve.  ENJOY! 😀

Question: Have you ever “healthified” a favorite restaurant meal?  What was the result?

summer meets autumn

Fun thought for the day: If your body’s temperature is 98.6 degrees Fahrenheit, and you walk outside into 98 degree weather, why wouldn’t this feel like the “perfect” temperature?—courtesy of dad 😉

“Un” overnight Oats in a Jar!

In an almond butter jar.  Full of creamy, ooey-gooey, swirls and globs.  Stick-to-the-roof-of-your-mouth delicious. 😀 

Trader Joe’s knows how to make a mean almond butter.

I’ve noticed that along with being able to handle a slow increase in running mileage, my stomach is slowly being able to handle heavier meals before a run.  I love when this happens.  It means that I don’t cramp up after eating breakfast, which leaves me feeling more energized and fresh.  No heavy, lead-filled legs or side stitches either.  Just perfect.  It also means that I don’t have to rely on a simple orange or a date before a run, which means more fuel for those (eventual) longer runs.

Needless to say, today’s 3-miler was fun and energetic. 😀

Morning Snack: kashi crackers and Justin’s Roasted Red Pepper Hummus

Lunch

I’ve been craving roasted chicken lately.

Something to do with the cooler summer weather.  Something about early autumn making its first appearance in a brilliant yellow leaf.  I’ve been craving roasted chicken.

It has something to do with something, but when all was said and done, it didn’t really matter what the temperature was.  The oven was turned on to 350, the chicken was cooked for 2.5 hrs with an onion, and voila.  My roasted chicken cravings were fulfilled.

I wanted salad too, so I decided to combine the two into one meal.  Roasting a chicken and making a summery salad might seem a little odd at first.  But it was a little like setting up a blind date for summer and autumn to meet each other (because you just know they’ll get along once they start mingling) and watching them fall in love.  The salad was crunchy and full of fresh, the chicken was tender and filled with flavor.  The cranberry sauce added the “pow” factor and tied it all together.  Love.

Leftover pasta salad on the side!

+ a heep of watermelon!

Afternoon Snack: Homemade Granola Bar

I used my original recipe, but subbed in almond butter for the pb.  I also added some cinnamon, nutmeg and cloves.  Definitely one of my favorite batches yet! 😀

Did you know that the recommended amount of egg yolks to eat in one week is 3?

You’ll find a lot of controversy over that statement, as some people feel this amount should be expanded and others think it should be reduced.  I personally feel that eggs do a whole lot more good for our body then bad, but I don’t recommend loading up on them either. 😉  But don’t be afraid to include that yolk now and then, for its high content of healthy vitamins and minerals such as vitamin B12, selenium and riboflavin!

For some reason, yesterday’s egg over salad left me wanting eggs again.  I went with a “sweet” version this time in the form of cinnamon raisin French toast.  Topped with a creamy, super ripe banana. 

Can’t forget the veggies!  Roasted cauliflower and onions (425 degree oven for 25 minutes, 2 tsp olive oil + paprika) because I was still craving autumn. 😀

Time to finish up on some homework before tomorrow’s Preclinical Training.  I need to look over a case study on Muscle Wasting in Heart Failure.  It seems interesting but tricky!

Happy Hump Day! 😀

Question: Can you eat right before a workout?  Do you stick to something light or can you handle something larger?

in season

There’s something about eating a whole wheat bagel with lots of nut butter and a banana.  It instantly puts me in running mode.  I feel like an athlete, ready to take on the world.  Like I could knock off a marathon if I put my mind to it.

All because of a whole wheat bagel and lots of nut butter.

Anyways, my mind eventually came back to planet earth, and when it did, I laced up my sneakers for a hilly 4 miles.  

It was by far the toughest 4 miles I’ve run in a long time.  The sun was scorching hot.  Relentless.  I could have definitely used a water bottle on this run, if just for the point of being able to spray myself with it every mile or so.  On the last mile home, I kicked into high gear and gave it everything I had left in me.  And then I came home and collapsed on the front yard. 

Followed by a copious amount of watermelon. 

Shrimp is one of my favorite sources of lean protein.  Although it can come across as semi-pricey, it does occasionally go  on sale.  Especially the raw, shell-on, medium sized shrimp.  Which is fine by me, because in my opinion, these are the ones that taste better anyways.  Home-cooked shrimp is way more flavorful and tender than the pre-cooked version.  You have control over how long to cook it, and it literally only takes about 3 minutes.  Literally. 

This meal takes advantage of the garden fresh summer squash, which I love.  It’s nice finding new recipes that fit in vegetables that are at their peak of flavor right now. 😀

Summer Past Salad with Shrimp—taken (and tweaked!) from Everyday Food

• coarse sea salt and ground black pepper
• 1/2 lb. whole wheat penne
• 1 medium yellow squash, thinly sliced crosswise
• 4 lightly packed cups baby spinach
• 1 tsp grated lemon zest + 2 T. fresh lemon juice
• 2 T. extra-virgin olive oil
• 1 lb. large shrimp, peeled and deveined

1. Cook pasta according to directions, until al dente.  Drain, trainsfer to a large bowl and toss with squash, spinach, lemon zest and juice, and 1 T. oil.  Season with salt and pepper.
2. In a large skillet, heat 2 tsp oil over medium high.  Add shrimp and cook, stirring occasionally, until opaque.  About 3 minutes. 
3. Top pasta with shrimp, and season with salt and pepper.

This meal comes together in minutes.  Everyone (the three of us) went back for seconds, and there is plenty left for at least another 2 meals.  Gotta love it! 😀

Afternoon Snack = latest obsession = Snyders Whole Wheat & Oat pretzels with string cheese

I saw these Snyders Whole Wheat & Oat pretzels at the store this week, and decided to pick some up.  They’re made with whole wheat flour, oats, chia seeds and agave nectar.  And they taste amazing.  I love them with string cheese, for the perfect snack on the go. 😀 

Dinner

What do you do when your fridge has three—count ’em, three!—sets of leftovers (canned salmon, refried beans, and chickpea quinoa pilaf) that are going to be thrown away if not consumed by the end of the night?  What do you do if none of these leftovers really seem to fit together into one cohesive meal?  What do you do when your economic side wins over your foodie side in such a situation?  And what do you do when you decide to throw these three random leftovers together, and there’s nothing—nothing!—aesthetically pleasing about your meal?  Nothing! 

I don’t know.  But honestly—for your sake–I almost decided not to post about dinner.

Even as I was plating it, Dad looked over my shoulder and just smiled.  And when it was time to say a prayer over dinner, he prayed that my stomach be able to handle this strange concoction that was about to enter it.    What can I say?  I hate throwing things away, especially highly nutritious foods.  It would be a shame and a tragedy and I would hate to be the cause of it all!  You know?

So here you go.  It’s not pretty, but it actually tasted kind of good.  Not that I plan on remaking it any time soon or anything. 

Oh, and my stomach totally survived.  So far. 😉

I found some goods at TJMaxx today, and tomorrow I’ll be ransacking through my closet to come up with several “new” outfits.  I need to have a casual wardrobe for the internship’s orientation, and I’m quickly discovering that I’m a little low on cute/casual clothes.  I have plenty of workout shirts, yes, but everything else is seriously lacking.  But sometimes all it takes is a few key items to come up with a whole “new” wardrobe, so I’m excited to see what I can make of it. 😀

Off to relax…G’night!

Question: What is your favorite vegetable/fruit that is currently in season?  Aside from blueberries, I’m also in love with garden fresh tomatoes and cucumbers! 😀