Best Brunswick Stew Recipe

The Marshes of Glynn near Brunswick,
Georgia.

There is great debate over whether Brunswick Stew originated in Brunswick, Georgia, Brunswick County in Virgina....or even Braunschweig, Germany.  As I love a pot of Brunswick Stew almost as much as I love the Georgia Coast, I choose to believe that something this delicious, filling, tangy, and comforting could only have come from the salty coast of the deep South, but whatever its origins, once you have had a taste of this recipe for Brunswick Stew, it will become a sought-after winter favorite, but, be warned, no other recipe will ever compare.
There are common errors with Brunswick Stew that will destroy it, and they are 1. cooking it too quickly/skipping steps and 2. adding too much fat.  You need an entire day to cook this stew, and it is not worth eating until it has rested overnight.  The trade-off for all of your labor is that the recipe freezes well and will create about 15 meal-sized servings.  The long cook time is why I am posting it now, as it would be a great comfort food to kick off the year, so start it tomorrow morning and enjoy it New Years Day.

Georgia Brunswick Stew

3 boneless, skinless chicken breasts
1 pound lean beef (we find that 3 lean steaks work well)
1 pound pork tenderloin
1 1/2 t kosher salt
1t pepper
2 medium onions diced
Place all of the above in a large pot with enough water to cover by 1/2-1 inch and allow to cook on medium heat for 3-4 hours or until meat is tender and easily pulled.  Allow meat to cool and discard any bones or fat.  Shred meats and return to stock.

4 16oz cans tomatoes
5T Worcestershire sauce
4c Heinz ketchup (never Hunts)
3/4c chili sauce
2T Tabasco
2 bay leaves
1t dry mustard
1/4c yellow mustard
1/4c butter
3T vinegar
2 16oz cans of butter beans or 1 bag of frozen
2 17oz cans of cream corn
1 16oz can of peas
1 10oz package frozen, sliced okra
3 Irish potatoes diced

Add tomatoes, Worcestershire sauce, catsup, chili sauce, Tabasco, bay leaves, dry mustard, yellow mustard, and butter and cook 3 hours, stirring occasionally.  Drain vegetables in cans and add vinegar, beans, corn, peas, okra, and potatoes.  Allow to cook at gentle boil for a minimum of two hours.

Though you may eat the stew now, if you can wait until the next day, the flavor is far more intense.  This is the perfect meal for winter and I frequently serve it with a bran muffin for another hearty and healthy element.  Stores well in gallon baggies, which can be cut away and frozen block of stew tossed in pot for thawing before a quick meal.

A Wish for Parents at the Holidays

The holidays are the fabled time for family, but with children out of school, in-laws in town, parties to attend, and food to prepare, it is easy to forget to enjoy your them, so below are my holiday wishes for busy parents.

I hope that you have one day where you are the parent that you want to be.

I hope that you are patient with those around you and even more patient with yourself.

I hope that you accept help when it is offered and do not try to shoulder all responsibilities.

I hope that you take a few hours to do something for yourself.

I hope you take your children and, together, do something for someone else.

I hope that you find joy in giving.

I hope someone genuinely thanks you and that you do the same.

I hope that you share a silly moment with your children and that you both enjoy it.

I hope that you have one adventure with your children, whose story you will share with their children.

I hope that you put down the camera and revel in the best moments of your holiday.

I hope that you pick up the phone or reach out your hand to those whose presence is a gift in your life.

I hope if there is someone missing from your holiday that you celebrate their memory and contributions.

I hope you share one holiday tradition from your childhood with your children.

I hope that you hear your favorite carol and sing along as loudly as you would like.

I hope that you encourage your children's beliefs. 

I hope that you have one moment where the only words that ring in your mind are "thank you."


Wishing you and your family health, happiness and simply a wonderful holiday season!

Gift Ideas for Health-nuts (And Those Who Aspire to Be)

Whether your brother loves to hike or your wife is determined to clean up her diet, these are the gifts to encourage healthy living in 2012.

Healthy Appetite

Order on Amazon:

OXO Professional 14-Piece Knife Set

Nothing makes cooking fun like a great set of knives, as they reduce both time and stress.  You do not need a set with a thousand knives, merely comfortable handles that provide a sure grip, a stable block, and a variety of knives, but no scissors or sharpener is required.  Sets vary insanely in price, but as the average at-home cook does not need a $300 set of knives, read reviews and buy a set with strong reviews, whose block matches the decor and amount of counter space available in the kitchen. 

Other gifts to consider: electric knife sharpener, Architec Eco Smart cutting board (made from recycled plastic-I love this cutting board, as it is light weight and dishwasher safe), Calphalon Nonstick 12-inch pan with dome lid (I use this pan every day, but do not cook with metal utensils or you will scratch the pan).

Another option for healthy cooks is a membership or subscription to a CSA, where at regular intervals, ultra-fresh, locally grown produce will be available at a convenient location for pick-up.  If you choose the farmer's box, it is a great way to experiment with new and healthy foods.

Healthy & Active
Conveniently, the gift-giving season falls in winter, as there is nothing better than getting a new wardrobe element that will make it more fun to defy the elements, so whether outfitting a "new you" resolution or the seasoned-pro, there are not many who will balk at outdoor gear. 
Before buying, you need a course in staying dry and warm.  First, there is no cotton, so even though a cotton turtleneck may look practical and a sweatshirt warm, your wife will give up her fitness resolution on her first walk if this is her gear.  Second, it is all about layers, so even if your wife normally wears a giant coat, for getting in shape, she needs multiple smart layers not a single heavy one.  You do have to be aware that sizes for some elements are very personal and need to fit properly, but a gift receipt can solve that problem.  Finally, good outdoor gear is not cheap, but if you invest wisely, it will see more use, because it allows the athlete to be comfortable and lasts longer. 

Do not attempt to give running shoes,
instead select a local running store
and give a gift card.

If you are outfitting someone who walks or runs to stay in shape, their gear starts with tights, not pants, and this year, Nike got it right with their Element Shield Running Tights ($90).  These tights actually have a panel on the quad to block the elements, as that is the body part that drives out into the wind and rain.  A friend who is the model for what power walking can do for your body loves these tights and has already used them even in Atlanta's mild weather, but a runner would not break these out until the entire run would not see temps above freezing.  For milder weather, I love The North Face's GTD tights, as they are tight, which means that they stay in place when you move.  Somewhere in between these two lies Nike's Element Thermal Tights, which offer a brushed interior for extra warmth, with breathable fabric in common sweaty areas, so if you are buying for someone who is probably going to stay inside below thirty, this may be a great winter tight. 

Another great gift that is slightly easier to give, as it is a more forgiving with fit, is a performance shirt.  This is the base layer that will wick sweat away from your body to keep you dry and thus warm.  I like Nike's crew neck and it is currently the uniform of most runners, but it has angled cuffs that can be bothersome; Nike's half-zip tops have the same cuff but offer a great zipper, which is an easy way to cool off without shedding a layer, and would be my choice for a favorite present under the tree.  REI and Patagonia also make great base-layer half-zips, but a money-saving trick for most woman and smaller men is to buy the tops in children's sizes ($49 vs $35 or lower!).

Moving out one layer, you hit your insulation.  I am a fan of well-fitted, thin fleece, and actually my favorite for price and fit is LL Bean's Fitness Fleece.  It is lightweight and non-restricting, so whether as a top layer or second layer, it keeps you warm with no fuss.  Beyond LL Bean, look to some of your outdoor clothing retailers for your gift of fleece, but avoid anything with a hood or high pile.  If you are not a fan of fleece, Nike offers a wool option that would be another warm piece and great gift in their Wool Half-zip Running Shirt. 

For really cold days, I like one more layer.  If it is in the mid-thirties, I grab a vest, as it keeps your core warm without over-heating.  The North Face's WindWall 1 is a nice fleece option, but, again, for price, LL Bean offers both the Super 200 Cresta with tightly woven Polartec fleece to block wind or the Wind Challenger Vest for all-over wind and water resistance and both are $59 or less.



Choose their stockings with care:
there is no better gift for anyone on
your list than Smartwool socks.

 If it is in the upper-twenties to low-thirties, I like a full jacket that is still light weight and does not have a hood, but is capable of blocking wind (forget rain at this temp, as if it is raining at these temps, I am inside by the fire!), as keeping the wind at bay goes a long way toward keeping you warm on cold walks and runs.  Nike has a great full-zip jacket with high collar that repels wind and rain in their Element Shield jacket, but Columbia's Windefend Half-zip offers wind resistance and a rear pocket, which is always a nice feature. 

From here, you have all the little things that make a difference, like Smartwool socks, though REI does make an acceptable alternative.  These are the only socks in which I run in both winter and summer, and the Smortwool website can provide great insight into which style would be best based upon the activity and climate, but I would check Amazon for a better price once you know the style you need.  Another great stocking stuffer would be an ear/head band, but do not get fleece.  The Pearl Izumi Barrier Headband  blocks wind and has a great soft layer against your skin.  I have used their earbands for years and they beat all the others that I have tried.  Gloves are great, but oddly personal both in fit and warmth desired; my running partner wears ski gloves that would drive me nuts, but her hands get too cold in the gloves that I can't live without. 

If you survived this post, wipe your brow, and let me explain why it is seemingly interminable.  I believe that if you have someone in your life who is healthy, or more importantly, wants to be healthier, that by giving a gift that shows your support and respect for their choice that you also share with them the message of "I want you around for a long time and to live a healthy and wonderful life."  Quite the holiday wish for someone you love. 

Rethinking Resolutions for Healthier Families

Research has shown that 80% of New Year's resolutions are broken by Valentine's Day, but, as parents, we have additional incentive to make changes and better ourselves, as we are the example that our children will follow.  So when dad decides to complete a 10k in 2012, he makes it cool to exercise, and if mom has bad eating habits, but instead of hating her body and crash dieting, makes it her goal to learn to eat healthier, not only will the diet of the entire family see changes, but she will set a positive example for her daughter about caring for her body. 

A majority of resolutions deal with improving health, as is proven by the influx of people into health clubs on January 1, but to ensure that you are the one still working out and eating better on February 15, below are a few popular resolutions that deal with improving your health and how you can actually achieve them:

With every goal, choose something measurable, obtainable, and include how you plan to reach your goal.  Also, seek support or at least involve a friend who will encourage you to keep pushing when you would rather give up.

Goal 1: "Lose weight:" if you have read my post about crash diets, you know that they don't work, and just because you call it a "resolution" doesn't mean that you will suddenly be successful at losing 30 pounds in a month. 

Instead, your goal is "to lose ? pounds per month through June."  The more reasonable your goal, the more likely you are to achieve it, and as it is broken into steps (per month vs a lump sum), the goal is less daunting, but you need to know how you will achieve your goal.  Based upon an honest assessment of your personality and knowledge of nutrition, you should determine whether you need a diet plan and support, a partner in crime, or if you want to try it alone.  Also, consider adding exercise so that instead of just dramatically reducing your caloric intake, you are reducing some and burning some off; but the best part about exercise is that in many cases, you can involve your family!  Finally, it helps to have a reward/threat and there is nothing more powerful for those trying to lose weight than swimsuit season, so if your goal is to lose the weight by June, then book your beach vacation for July1.  (If you have a daughter, be cognisant of the example that you are setting when losing weight and talking about your body; help her to understand that it is not about being "fat" or "skinny" but "healthy.")

-Goal 2: "Get in shape:" What does this mean?  As a personal trainer, I will tell you that it means something different to everyone of my clients, so get specific.

Instead, your goal is, "I want to complete a 10k" or "I want to lose two inches from my waist."  Whatever your goal, make sure that it is realistic for your level of fitness and make your first step a visit to your doctor.  Your second step is to consult a pro, whether that be a personal trainer, running coach, or knowledgeable friend.  If your goal is a 10k, you need to choose a race that is far enough in advance for you to work up to a successful completion and develop a training schedule that will help you meet your goal. 

If you want to lose two inches, sit-ups alone will not get you there.  Ask for a personal trainer from Santa, and get their help in finding classes and exercises that you enjoy, so that you will stick with them long enough to lose the inches that you want and, hopefully, beyond.  Also, the trainer or classes will help hold you to your goal, when it would be easier to give in; they are expecting your presence and will push you harder than you would dare push yourself.

-Goal 3: "Eat healthier."  Eat healthier than whom and where are your trouble spots?

Instead, try "cut back to one glass of wine per night, "eat only one fried food per week."  This goal is about knowing your weakness and addressing it without going overboard, which is generally what leads to most people's diet demise.  Also, plan your substitute; if you are accustomed to having French fries with five meals per week, and now it will be one, take an apple, packet of almonds, or cup of yogurt so that as others are packing away the fries, your hands and mouth are occupied.  If you want some other ideas, try anyone of the following: eat only whole grain breads, substitute fruit for dessert after dinner, have one vegetarian meal per week, consume only one soft drink per day, or eat breakfast every morning.  If you find you are successful with one goal, add another!    

The holidays are a great time for goals, if for no other reason than they give people ideas for gifts.  So, as people ask you what you would like, tell them a few sessions with a trainer, a gift card to an athletic shoe store, or a fleece jacket and smartwool socks, so that you are ready to start working toward your goal this winter and well on your way toward being a healthier person by spring!    

Making Salad a Filling Meal



Before it gets chopped:
Who could resist all of these
flavors and colors?

 Most people think of salad as white, tasteless lettuce with three flakes of carrots that they pour out of a bag, but as my family uses salad as an entree, our salads have to be ripe with flavor and filling.  Even better, they are quick and easy to make, so perhaps it is time to rethink your definition of salad, and here are seven steps to get you started:

1.  Choose a better lettuce: Lettuce and most greens are on the "dirty list," so splurge and buy organic lettuce; I am obsessed with Organic Girl greens, as they will introduce you to the great taste of lettuce (yes, lettuce does have flavor).  They have a 50/50 mix of greens and spinach, but the mixed greens are my favorite.

2.  Add your favorite veggies: Vidalia onions are the best, but any sweet onion or a bold purple can be great, bell pepper, tomato (if they are out of season, I like Roma's, but you could also dice a cherry or grape tomato, carrot, avocado, cucumber, or mushroom.

3.  Reach for something sweet: dice an apple, or sprinkle with cran-raisins, but try strawberries, peaches, pear, or any other favorite fruit.
4.  Some like it hot: saute or bake asparagus, chicken, turkey, salmon, or even your left-over lean steak.
5.  Experiment with how you chop: my family loves paper thin, long cuts of onion, and will use a peeler to shave off pieces of bell pepper and carrot.  You can also mix in avocado so that it actually coats the salad and helps dressing go further.


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for coupons.



6.  Top it: choose your favorite cheese from Parm to goat or feta, but do not over-do it, as cheese can easily over-power your other vegetables, and then add your dressing.  As I suggest in a "Try It Bite," my family buys oil-based dressings and pours off 80% of the oil or we use Good Seasons Italian to make our own, using about 30% of the oil called for in the recipe.  Drizzle your salad dressing over the mixing bowl that holds all of your veggies, using less than what you think you need.

7.  Chop it: take a large knife and fork and make 3-4 cuts across and all the way through your salad; rotate your bowl and repeat.  Then stir it all up so that in one bite you get a great mix of a bunch of flavors.  Finally, let it sit for a few minutes, as this will allow the dressing to sink in and flavors to mingle, so that you actually use less dressing.

Children's Gift Ideas that Encourage Activity



In the Toy Hall of Fame,
this wagon should last a lifetime.
Radio Flyer Classic Red Wagon

Thanks to computers and video games, children can experience the entire world without getting off the couch.  Unfortunately, for young minds and bodies, there is no substitute for outside play and all of the calories it burns and imagination it inspires, so this year give gifts that will encourage activity and outdoor adventures.

Every child needs a wagon, but unfortunately, wagons have come to cost as much as station wagons, and some serve the same purpose.  Avoid something so large that your child can lounge in while you drag them around the block.  Encourage activity by getting a wagon that they can pull themselves on treks around the block, haul dirt in when helping mom plant, and toys into the yard when friends arrive.

Whether it is a "ride on," "push bike," or regular bike, children of all ages are propelled out the door for the speed and taste of independence that only your own wheels can provide.  With each age, the bike needs to be something sturdy, light weight, and capable of going off road.  Yes, the wooden ride-ons in the shape of animals are precious, but they weigh twice as much as your child, and place them too high for safe use.  Anything that is self-propelled or has a built-in brake so that they can never go too fast had better be light, because you will be left to carry it when the inevitably tire.  Bottom line: keep it simple; no batteries, no added games.  Keep it safe: low center of gravity and plenty of stability.  

Little Tikes Push & Ride Racer
(also comes is pink)

 Read our full review of push-bikes.
LIKEaBIKE Mountain - German Walking Bike

The above can be major purchases, but you can make them more affordable by purchasing them pre-owned.  Craigslist, E-bay, consignment and second-hand stores are great places to shop for these toys because their lifespan is short, limiting the damage that can be done to them, but going this route does require a little extra time and starting early on your shopping. 

 

Other options for getting feet moving: This 21" John Deere dump truck is made from steel, virtually indestructible and a favorite on playgrounds.  Though slightly less durable, Target makes a plastic version of this truck that is less than half the price.  You may need to think ahead if going this route, as the truck comes out with their beach toys.  Scooters are another option that give kids freedom, get them moving, and will not break the bank.  Look for rubber wheels for a smoother ride and adjustable handle bars for a longer life-span.  Kids would also encourage wheels that light up!

 

If there will be anything with wheels under your tree this year, the gift is not complete without a helmet.  Most children will have fewer objections to a helmet if they never learn to ride without one, but you can reduce complaints further by buying a helmet that offers protection and ventilation.  I tried a standard helmet from a big box, and my son refused to wear it, so I bought one from the same company that my husband, an avid cyclist, insists upon for his helmet: Giro.  It fits better, protects tender necks from pinches when securing, and has plenty of vents.  (Shop Giro Toddler Bike Helmet or Giro Child Bike Helmet.)  The best hint for a helmet, though, is to let your child try it on before buying it, as comfort is not one-size fits all.

 

For children 5-8 years, this
is a cool pack that has them
ready for adventure.

A smaller gift that inspires younger children to get outdoors is a backpack; in fact, it is the only thing my three-year-old wants, as he loves bags to carry his "treasures".  I grew up on LL Bean, and love that six tons of books never destroyed a backpack, so I trust that sticks and rocks won't do much either.  For an older child who already loves or is curious about the outdoors, a day-pack is another option.  To save money here, elect REI's brand, as it never fails to be a high quality at a great price.

Another item that will be beneath our tree this year is a headlamp, as with a little light, shorter days are a little longer with a few more minutes for adventure or exploration of the night-time world.  A headlamp also encourages another important part of childhood: reading.  Children can take their headlamp to bed and read to themselves or the captive audience of their stuffed friends for a few minutes before bed and then turn out the light by themselves.

Order on Amazon:
LEGO Head Lamp

Gardening tools are another great gift, as most kids will happily spend hours digging in the dirt, so consider a pail, shovel, rake, watering can, and rain boots for your dirt-loving adventurer. 

Other favorite outdoor and active gift ideas can be found in a previous post, or if you are looking for great gift ideas to help new or future parents get out and active with their little one, consider our posts on jogging strollers and baby carriers. 

Related posts from Healthy. Happy. Simple.:
Books that encourage activity, creativity, or simple fun

A new take on a new parent staple: the active diaper bag

What is the AAP saying about kids and screen time?

Alternative Sweet Potato Casserole Recipe

I grew up hating sweet potatoes because I only experienced them in that most horrible of holiday dishes: canned sweet potatoes with marshmallows on top.  It sounds like a pregnancy craving, not a traditional dish.  I gave it up cold turkey (come on, it's Thanksgiving, laugh a little) when my future-husband's daughter sat at the Thanksgiving table, examining the spread put before her, including this alien orange dish with large white melted globs on it, and was so curious that she picked up a marshmallow to peer under it.  She got a long lecture in table manners, but you cannot completely fault her for wondering "what is this ridiculous dish?"

My Aunt Pat introduced me to an incredible sweet potato dish that calls upon ingredients that actually compliment the sweet potato both in taste and texture.  It is so amazing that my father-in-law, upon deciding to forgo dessert for another helping of sweet potatoes, turned to his wife and said, "please get the recipe."  Two strikes against my mom-in-law's sweet potatoes did not improve in-law relations, but she does now use Aunt Pat's sweet potato recipe when she hosts.

Crusted Sweet Potato Casserole Recipe

(serves 8)

4-6 organic sweet potatoes
1/2c sugar
1T vanilla
1/3 butter
1/3c (+/-)low-fat milk
Wash sweet potatoes, remove eyes, etc., and cut into uniform pieces.  Place in boiling water with approx. 1T of Kosher salt and cook until easily mashed with a fork.  Drain and rinse with cold water.  Cut an incision in the skin or gently squeeze skin (depending upon how you cut your potatoes) to remove the skin.  Whip (the more whipped, the better) the sweet potatoes, vanilla, butter, and add milk to achieve desired consistency.  Add sugar in incrementally and mix thoroughly, as you may not need the entire 1/2c.       

Topping:
1c brown sugar
1/3c whole wheat flour
1c chopped pecans
1/3c butter
Chop nuts in handy chopper until fine.  Combine all ingredients in food processor (I have also done it with my hands) and mix thoroughly.  Sprinkle across the top of your sweet potatoes.  Bake for 30 minutes at 350 degrees.

Please note that I do no use canned sweet potaoes, as fresh are too easy to prepare and have so much more flavor.  I also prefer organic sweet potatoes, as they are more moist and have a richer taste, but conventional sweet potaotes will work.  This is also a great recipe for family's with egg allergies, as most casseroles call for eggs in the sweet potaotes. 




   

Garlic Mashed Potato Recipe

My grandmother had an insane recipe for mashed potatoes, but after numerous cooking lessons from her, I could never figure out what she did to produce unique and flavor-packed potatoes that you put in your mouth and instantly felt yourself groan as your eyes rolled back in your head.  Once I accepted the harsh reality that I would never figure out her secret, I started experimenting to create my own signature potatoes, and determined that I had met with success when my daughter ate half a bowl with only her finger while standing in the kitchen.

I will warn you, though this recipe cuts a great deal of fat from many mashed potato recipes, it does call for a lot of salt, so if sodium is a concern or used too frequently throughout your diet, this may not be the recipe for you, or simply pair it with other dishes where the salt can be cut.

Garlic Mashed Potatoes

(serves 6)

6-8 medium Yukon gold or red potatoes
1t Kosher salt
4oz of low fat cream cheese
1/2-3/4c plain Greek yogurt (based upon taste)
1T butter
4T dried chives
1/2c diced purple onion
Low fat or 2% Milk (optional)
Garlic Salt to taste
Pepper to taste

Clean potatoes and remove eyes and any major imperfections.  Cut in half or to uniform sizes for even cooking and with the skin on, place them in boiling water with 1t of kosher salt.  Cook until tender and drain.

Add cream cheese, plain yogurt, butter, chives, pepper, finely diced raw onion, and 1/2t of garlic salt.  Mix well.  Add milk to achieve desired consistency, and then taste for saltiness.  Gradually add garlic salt incrementally and mix thoroughly after each addition to ensure that you do not over salt. 

Makes great leftovers!

The skin contains about 50% of the of the potato's dietary fiber, of which potatoes are a great source, but I choose to use them in the recipe because I like the taste and texture that they add.  Also, if raw purple onion is too strong, try a mild, sweet onion, but leave it raw, as it adds a small crunch and a huge kick of flavor.

Related posts from Healthy. Happy. Simple.:
A guide to a moist and flavorful turkey.  

A delicious addition to Thanksgiving dinner and healthy snack for later

Try It Bite: a health option to sour cream

Try It Bite #8: Reducing Your Salt Intake

There are many aspects to healthy eating, but sodium intake, a major health concern due to the questionable diet of many Americans, is frequently dismissed as a problem limited to special groups with specific health issues, but nothing could be further from the truth.  Unfortunately, though, we are a society addicted to salt, but there are actually easy steps to take to reduce the salt intake of adults and children. 

Adults
1.  While you are stocking up on cooking supplies for Thanksgiving, pick up a box of Kosher Salt and use it in place of table salt (I prefer Diamond Crystal), like many professional chefs do, as it does not have the metallic taste of table salt and it is easier to handle due to its coarse grain. 

This course grain can also help you to use less salt, as illustrated by the following: imagine you are told to reach into a jar and pick up a handful of marbles and one of golf balls.  You can easily count that you are holding two to three golf balls, but who knows how many marbles are in your hand?  Kosher Salt's coarse grains are the golf balls; when you pick up kosher salt you pick up larger grains with more air in between, but you can make that salt go just as far as the densely packed table salt.  In fact, most recipes will tell you that to equal the saltiness of table salt, you have to use 2x the amount of kosher salt!  What many find, myself included, is that you can use the same amuont of kosher salt and still be satisfied with the saltiness of your food.
2.  Do not keep a salt shaker on the table.  By measuring while you cook, you know exactly how much salt you add, and food will become saltier the earlier the salt is applied and the longer it is allowed to sit with the salt.  Most people only apply salt at the table out of habit and, frequently without tasting food, but if they have to get up to get the shaker, most people are just lazy enough to try their food to see if they actually need to trek across the kitchen.  This simple step is also good for your children's health, as they are mimics, and if they see dad always reach for the salt shaker, they will do the same.

Children
The love of salt is acquired, so do not let your children acquire a taste for it.  If you make their baby food, simply do not salt it.  As they get older and taste salt, simply use less salt in your cooking, which may be a good trial for the whole family.  If you find that you want the salt and can use less by cooking with it, simply pull out your child's serving before salting to your adult preference (make sure to pull enough for leftovers for your child, if you are making enough for two meals.) 

These are quick, cheap, and easy solutions that actually stand to make you family healthier and food taste better.  Not a bad combination!

Fresh Cranberry Sauce Recipe

Every year at our family holiday dinner, the cranberry sauce sat in front of me.  I remember counting the lines from the can and using all the control I had not to prod it with my fork to make it jiggle.  I also remember thinking that it almost tasted good.

As I got older and found that I liked cranberry and that it did exist outside of a can, I went in search of a recipe for a cranberry sauce and landed upon the below.  It is so amazing that it will not survive to leftovers, as you will lick the serving bowl before washing it, so make some for Thanksgiving Day and the days after.  Actually, my family will make the "kids" version (sans port) a few times throughout the winter and have it for snack.

Fresh Holiday Cranberry Sauce

(serves 6)

2c fresh cranberries

Zest of one medium orange and juice

1/4c port (when making this for kids, leave out the port and just add extra orange juice)

1/2c sugar (may require more or less based upon tartness of cranberry)

1t cinnamon

1T corn starch

Combine cranberries, zest, juice, port/extra OJ, sugar, and cinnamon in a small sauce pan and bring to a boil, stirring constantly.  Cook until cranberries burst and become tender. 

Make a slurry of water and corn starch and add to cranberry mixture once berries are tender to bring to desired consistency. 

One tip: buy your cranberries early, as the closer Thanksgiving is, the more picked over and ugly the cranberries become.

Need another reason to make healthier choices for your family?

CDC: 1 in 3 Americans will have diabetes by 2050

"Right now, about 60 million people in the United States have pre-diabetes — a stage of insulin resistance before full-blown diabetes. If these people don't change their exercise and eating habits now, they will develop diabetes in the next three to six years, Albright said. "

What to Know Before You Buy a Turkey

Common Turkey Terms:
Basted or Self-basted: meat that has been injected with edible flavor enhancers

Broadbreasted White: the breed most common in supermarkets that is bred to yield the most white meat

Cage-free: birds are not raised in cages but are not given access to the outdoors

Free range: a turkey that has access to the outside for at least 51% of its life, though some groups claim that "access to the outdoors" does not necessarily mean that they are not living in cramped quarters or that when outdoors they are free to roam.  "Free range" animals are not commonly given antibiotics, which are given most frequently to speed the growth process and prevent diseases spread through close proximity.  Free-range turkeys generally have a similar diet to those raised in captivity, but they are often fed a higher quality of food, all of which leads some to contend that they taste better and are more nutritious. 

Fresh: never frozen....though the official temp is never below 26F

Fryer-roaster: turkey slaughtered at less than 16 weeks of age

Hen or Tom: female or male designation that indicates size not tenderness

Heritage: a collection of breeds of turkey that are the ancestors of the industrial breeds most commonly found in stores that take longer to raise, adding to their cost, and have more dark meat

Kosher: inspected by both rabbis and USDA inspectors, which ensures quality, Kosher birds are killed in a more humane manner.  They are then salted and rinsed to draw out bllod, which Orthodox Jews cannot consume.

Natural: no artificial ingredients, added color, chemical preservative and minimal processing

No hormones: hormones cannot be used on turkeys

No antibiotics: can only be stated if sufficient proof has been supplied to the FDA that the animals were raised without antibiotics.  If antibiotics are used, the government requires a "withdrawal" period to try to ensure that meat is free of antibiotic residue, as the concern is that the exposure of humans to antibiotics in their diet is making the drugs less effective.

Organic: a great many things go into a turkeys being deemed "organically raised" but most importantly in terms of taste, they can only consume organic feed, which generally consists of corn and soy bean meal.

Young turkey: less than 8 months of age

Taste & Price Comparisons:
Slate (November 2003)
Today (November 2008)
Los Angeles Times (November 2003)

How much turkey to buy:
For a whole, uncooked turkey, some will keep the math basic and say "one pound per person plus 4-5 pounds for leftovers," but I found a more interesting and justified formula which suggests two pounds per person for a small gathering of 4-8 and 1.5 pounds per person for a larger gathering of 10-15, plus leftovers, as the larger the bird, the higher the ratio of meat to bone.

Check back for info on where to find different types of turkeys.

Moist and Flavorful Thanksgiving Turkey

Turkey is equal parts art and science,
so experiment and get creative.

Elements of Thanksgiving vary between families, but most agree on one thing: turkey.  Many people would follow that rule with the plea, "please don't make it dry," as the image of the National Lampoon's Christmas Vacation....or their mother-in-law's.....turkey causes a lump of dread in their throat.

If you are not the turkey maker, your fate lies in the hands of others, but if you hold responsibility for the bird this year, here is your chance to be the hero with a beautiful, moist and flavorful turkey.  Luckily, the secret is one word long and takes about as long to prepare as to say: brine.

Brine is basically a meat bath of salt, water, and sometimes sugar.  If you want to understand what it does and why it works, check out this great article, but if you just want to know the best brine for turkey, which handily, is located just above the best recipe for turkey, simply follow the directions of Alton Brown.  I will admit that I have never used the candied ginger, as I am not a ginger fan and thus never have it to include it, but other than that, I follow it to the letter with amazing results.

I have made a variation of this recipe for years, but my favorite recipe prior to Brown's was Cajun cook Justin Wilson's recipe, which I incorporate into Brown's recipe by making a rub for the turkey that includes 1 part black pepper, 1 part cayenne or paprika, and 1part kosher salt, which is rubbed all over the bird, including under the skin, where possible, and in the cavity prior to stuffing.  It is messy, but it will give the turkey a beautiful color.  Also, to Brown's list of aromatics, I add a few whole, smashed cloves of garlic, as I think everything taste better with garlic.

Finally, the method of cooking.  Growing up, my dad had a smoker, so Thanksgiving started around 3am, but no one complained, as the turkey was over-the-top delicious (plus, who doesn't have a nap built into Thanksgiving Day?).  If you have a smoker, in your water pan, add a chopped green pepper, onion, orange peel (optional), and some liquid smoke, for an added punch, but if you do not have a smoker, our favorite family friend, who happens to be a butcher, trained by the CIA, once told us that if he could cook a turkey in any way, it would be on the grill, so last year, we cooked our turkey on the grill for 75% of its cooking time and finished it in the oven, just to make sure that it was cooked through.  The butcher did not lie; the grill produced a tasty turkey.

Turkey is equal part art and science, so do not be afraid to experiment; it will make the turkey uniquely yours and will kick your Thanksgiving off with the empowering rush that only comes from the feeling of knowing that you just might be a culinary genius.

Super-simple Homemade Chicken Noodle Soup

My son was sick last week with a cold, and so I decided that chicken noodle soup would be the perfect lunch for both of us.  I was raised on Chicken and Stars, and when I was last sick, nothing sounded better, but as I had a chicken breast in the refrigerator that needed to be used, I decided to try making homemade chicken noodle soup.  It turned out to be too easy....and just what the doctor ordered!

Simple Chicken Noodle Soup

(serves 4-6)

1 carton organic vegetable stock

1 large or 2 small boneless, skinless chicken breast[s]

6 gloves garlic

3/4c onion

2 carrots

1/2c celery

1/2 bag of frozen peas

(other vegetable options: potatoes, mushrooms, corn)

1t oregano

1.5c whole wheat pasta

Salt and pepper to taste

Chop the onion, garlic, celery, and chicken and saute in medium pot until onions soften (as there is no butter in the bottom, stir constantly or it will burn).  Add julienned carrots (use a peeler and peel strips into the pot) and cook for 2 minutes.

Add vegetable stock and spices and bring to a boil.  Add pasta and peas and return to a boil.  Reduce heat to low and allow to simmer for as long as you have!

The only labor intensive part is some chopping and stirring the initial ingredients, but I have now made this recipe twice and all chopping and stirring took less than fifteen minutes and produced a whole and filling meal that my son finished by picking up his bowl and drinking the final dregs of broth.

Related posts from Healthy. Happy. Simple.:
Outstanding Vegetable Chili Recipe

Two healthy dinners in under 15 minutes

Tons of recipes....including a favorite Butternut Squash Soup

Understanding "Organic"

Consumers pay a premium for a little green stamp to appear on their foods, but do we actually know what we are buying?  Learn what it means for a food to be "Certified Organic."

Want more information?  Visit the USDA's National Organic Program (NOP) webpage to learn about the standards farmers must follow for their food to receive the USDA's stamp.

Ever question organic food from other countries?  It, too, has to meet all the USDA's requirements and farms must be certified by a USDA accredited agency. 

Asian Noodle Dish

This recipe is far from exact, as it was recorded by watching someone make it, who prepares it by feel.  Every time we make it, it comes out differently, but each time it is a favorite meal:



With amazing color like this, you
know it is going to be delicious!

Asian Cabbage Noodles 

(serves 4-5)

Rice Noodles (approx. four servings)

2 medium chicken breasts (chopped)

1 sweet onion

1 bunch green onions

1/2 large head of cabbage

2 med carrots

5 cloves garlic

1/4c sesame oil

soy sauce to taste

chile sauce to taste

1.  Submerge noodles in warm water for 20 minutes.

2.  Chop chicken.

3.  Heat sesame oil in wok/large pan and add chicken, diced garlic, sweet onion, and cook on medium.

4.  Add chopped cabbage and julienned carrots and cook until tender.

5.  Add chopped green onion, noodles, soy and chile sauces.  Noodles will tend to stay together, so stir to separate. 

6.  Cook until noodles are tender.

Healthy Autumn Snack

A company that I follow on our Facebook page (have you "liked" us yet?) suggested that a tasty snack would be PLAIN yogurt, pumpkin, and some cinnamon mixed together to taste like pumpkin pie.  Yes, that would be healthy, but in what world does pumpkin pie taste like sour cream mixed with pumpkin, which does not have a tremendous amount of flavor. 

I am all for snacks being healthy, but if they taste bad and your children will not eat them, then healthy or un, it is still wasted food.  So for as much as I do not tell you to enjoy a salad sans dressing, and instead simply choose your dressing wisely, make a few changes to this recipe that may add a few calories but also a Super Food that your kids will devour.

Pumpkin Frozen Yogurt

(1 serving)

3/4c Low Fat French Vanilla Yogurt

4T canned pumpkin (or more to taste)

1T wheat germ

a pinch of cinnamon

1/2t brown sugar

Mix all of the above in a cup and place in the freezer for 1.5 hours.

The French Vanilla yogurt is sweet, but it needs the little hint of brown sugar after the pumpkin is added to give it a kick.  The wheat germ adds a toasty taste and a bit of texture, not to mention it punches a nutritious hit. 

NEW! Printable Month-by-Month Chart for Introducing Solids

Printable Month-by-Month Chart

When I introduced solid foods to my son, I determined what to introduce and when through books and numerous internet sources.  I then kept a few key lists and books in the kitchen to mark off what I had introduced, and all the time thought "what a pain."

To make life easier for new parents, I created what I wanted: one simple, printable chart with all of the healthy basics that need to be introduced and blanks for check marks so that it is easy to see what you have served.  

Please review this chart or any plan for introducing solids with your pediatrician.  You will also find further information on each month's foods under the tab "Introducing Solids," where a copy of the chart will always be available.

A handy food reference list for new parents is coming soon!   

Vegetable Chili

Chili is the official meal of cold weather, but as I am always a few minutes behind, my chili calls for summer squash for this great fall favorite.  Before you grimace, my recipe follows Emeril Lagasse's Vegetarian Chili recipe (or see below), but, as usual with our household, there are some changes (in the order they appear in the recipe):
-use olive oil instead of canola
-additional tablespoon of garlic (or 3T total) 
-as serrano peppers can be hot, if you child is not a fan, saute separately and sprinkle over the top
-two or three small to medium diced yellow squash
-fresh corn is great but white Shoepeg will work
-I like one extra tablespoon of chili powder.

We do not do the cooked rice or essence, but we serve it garnished with cold diced tomato, plain Greek yogurt, and a sprinkle of grated Vermont cheddar. 

Pair the meal with a bran muffin or simple salad and enjoy both now and reheated later in the week!

Emeril's Vegetarian Chili Recipe

2 tablespoons canola oil

1 1/2 cups chopped yellow onions

1 cup chopped red bell peppers

2 tablespoons minced garlic

2 to 3 serrano peppers, stemmed, seeded, and minced, depending upon taste

1 medium zucchini, stem ends trimmed and cut into small dice

2 cups fresh corn kernels (about 3 ears)

1 1/2 pounds portobello mushrooms (about 5 large), stemmed, wiped clean and cubed

2 tablespoons chili powder

1 tablespooon ground cumin

1 1/4 teaspoons salt

1/4 teaspoon cayenne

4 large tomatoes, peeled, seeded and chopped

3 cups cooked black beans, or canned beans, rinsed and drained

1 (15-ounce) can tomato sauce

1 cup vegetable stock, or water

1/4 cup chopped fresh cilantro leaves

Cooked brown rice, accompaniment

Sour cream or strained plain yogurt, garnish

Diced avocado, garnish

Essence, recipe follows, garnish

Chopped green onions, garnish

 

In a large, heavy pot, heat the oil over medium-high heat. Add the onions, bell peppers, garlic, and serrano peppers, and cook, stirring, until soft, about 3 minutes. Add the zucchini, corn, and mushrooms, and cook, stirring, until soft and the vegetables give off their liquid and start to brown around the edges, about 6 minutes. Add the chili powder, cumin, salt and cayenne, and cook, stirring, until fragrant, about 30 seconds. Add the tomatoes and stir well. Add the beans, tomato sauce, and vegetable stock, stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally, for about 20 minutes.
Remove from the heat and stir in the cilantro. Adjust the seasoning, to taste.
To serve, place 1/4 cup of brown rice in the bottom of each bowl. Ladle the chili into the bowls over the rice. Top each serving with a dollop of sour cream and spoonful of avocado. Sprinkle with Essence and green onions and serve.

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