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.


Follow Organic Girl on Facebook
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.