Happiness = Champagne. That works for me. If I can't get Champagne, other bubbly wines can bring a smile to my face, too. From USA Weekend, here are a few interesting tips about how to serve and enjoy sparkling wine. 1) "Don't pop the cork." It's better to "cover the bottle with a napkin and slowly twist the cork loose." You won't waste wine or break something with a wayward cork. 2) "Maximize the Effervescence." To do so, serve at a properly cool temperature and use a tall flute. 3) "Drink it with food." A good tip for virtually all wines, in my book. And Champagne goes with all foods, even those that don't take well to other wines. 4) "Make it last." If you don't finish the bottle, use a stopper. 5) "Expand your palate." Try bubblies you haven't tasted before; compare several side by side to learn about the different styles of sparkling wines. We like to do that on New Year's Eve: ask your friends to each bring a bottle of Champagne. Oh boy!
We took my mom for a special TG dinner downtown at the lovely Phoenix--no longer open to the public as a restaurant on a regular basis. They still have a booming private-parties business as well as occasional wine dinners and occasions such as Thanksgiving. We appreciated that it was menu service rather than an all-you-can-overeat buffet: butternut soup or a salad, turkey or prime rib, mashed sweet or regular potatoes, pumpkin or apple pie. As you can see, the portions were large enough (we took some turkey home, even). One feature of the Phoenix that has not changed is their delightfully low markup on bottles of wine. We splurged on what would have been at least $45 on most lists, and enjoyed a beautiful bottle of Acacia Pinot Noir for a mere $29. My husband said, we might make this an annual tradition. Sounds good to me!
This is Rick Bayless's new venture -- he's the genius chef behind Frontera Grill and Topolobampo, the regional Mexican restaurants on North Clark Street in Chicago. Xoco (pronounced choh-ko) is a slang word for little sister, a waiter at Frontera told us. It's right next door to those great Bayless landmarks. Photos show my perfect sandwich and salad and an exterior of the storefront. While waiting in line to have dinner at Frontera last week, we chatted with a couple who recommended Xoco for breakfast. I didn't think we'd fit it in at all, but on our last day in town I gave up on the Michigan Avenue shopping scene--to crowded--and headed on over. I arrived right at noon, just before the line started snaking out the door. As with all Bayless's restaurants, it was worth the wait. This is ultra-casual--you order at a counter, they give you a number, and when there's a spot for your party at a counter or table, they bring your food to you. The choices at lunch center on tortas (really good sandwiches on amazingly yummy rolls), either baked in a woodburning oven or grilled. I decided on the Woodland mushroom baked torta: woodland roasted mushrooms, goat cheese, black beans, arugula and chile salsa. I also got a side salad of romaine, arugula, jicama and cucumbers--and I'm so glad for that because it came with the best salad dressing I have had in living memory! (I asked the cook about it later and got the ingredients: olive oil, lime juice, cilantro, pureed avocado and a little sour cream. She did not give me proportions but I am going to try making it.) The sandwich could not have been better. The menu also includes six entrees served only after 3 PM (night comes early in Chicago--remember it's on central time and closer to the north pole). All those sound fabulous--dishes such as pork belly vermicelli, seafood stew (shrimp, mussels, catfish, red chile, potatoes, onions, etc.), wood-roasted chicken pozole, short ribs, and so on. One more thing you must know. Xoco also features "bean-to-cup chocolate" drinks with "Mexican cacao beans ground on premises." I want to go back to Chicago soon if only to eat here at least a couple more times. Bueno!
As foodies, we will enjoy the wonderful tastes of this day, served with a heaping dose of fellowship and love. Yippee! Meanwhile, remember these tips to keep it pleasant and not overdone:
1. Walk, yes....Nap, no! On ordinary days, naps can be part of a healthy lifestyle. But today it's much more important to walk off some of that high-fat meal you just had. Bundle up, take your umbrella if need be, and head outside. Talk a family member into coming with you. The time will fly.
2. Limit liquid calories. 'Nuf said.
3. Wait at least a half hour between dinner and dessert. Then take just a little bit of the dessert you love most.
Roasted root vegetables--sweet potatoes, winter squashes, fennel, carrots, and so on-- are a healthy foodie's great friend. Each one has a marvelous nutritional profile, they are easy to prepare, and delicious. Furthermore, they make a colorful side dish for your holiday table.
Just toss a few cups of cut up veggies with olive or canola oil and any spices you have in your cabinet--just grab and go--spread onto an oiled baking sheet and roast in a hot (400 degree) oven for 10-20 minutes, depending on the thickness of the veggies.
For those who want exact measurements, here is a recipe. Enjoy!
Roasted Spiced Root Vegetables(Serves 6 -- can be doubled) Ingredients: 3 cups peeled, cubed butternut squash (available pre-cut at many grocery stores; just be sure the pieces are nearly the same size so they cook evenly) 1 large sweet potato, peel on or off (your choice), cut into cubes 1 cup Brussels sprouts, trimmed and cut in half (or kept whole if they are small) 2 leeks, white and light green part only, sliced or cut into strips 2 fennel bulbs, trimmed and cut into chunks 2-3 bulbs of garlic, cloves separated and peeled 1/4 cup olive or canola oil 1/2 teaspoon each of any of these spices you may have on hand: ginger, cinnamon, cumin, turmeric 1/4 teaspoon each of nutmeg and cayenne pepper Salt to taste
Instructions: Toss together all ingredients in a large mixing bowl. Stir well to coat all veggies with oil and seasonings. Spread mixture evenly on a rimmed cookie sheet that has been sprayed with vegetable oil. Roast in a preheated 400-degree oven for 10 minutes. Stir veggies and continue to cook for another 5-10 minutes. (Test for doneness by poking the edge of a knife into a piece of the squash. ) Remove from oven, let cool for a few minutes before placing in a serving bowl.
On Thursday, millions of Americans will consume literally thousands of calories, overeating to the point of feeling ill. For those of us so blessed with material abundance, the meal on Thanksgiving is the holiday season's greatest health challenge. How to cope? Here are some healthy-foodie ideas for a Thanksgiving without guilt.
1. Eat a full breakfast and a light lunch. Don't "save up" for the big meal--you'll be famished, a perfect recipe for overindulgence. 2. Take a walk before dinner, weather permitting. Even if the weather isn't all that great, get off your duff for at least a half hour of exercise--more if at all possible. 3. Lay off the booze until dinner is served. Pre-dinner alcohol lowers your inhibitions and leads to useless extra calories, not just in the drinks themselves but also in snacks you'll likely add on. 4. Decide in advance whether and how much wine or other alcoholic beverages you will drink. Then pace yourself so you can stick within your pre-set limits. 5. Eat only your favorite dishes, and pass on the others. Pick only one out of these three: mashed potatoes, sweet potatoes and bread stuffing/dressing. Easy on the gravy, too! 6. Wait at least a half hour between dinner and dessert. If this requires a request to your hostess before the meal, go ahead and ask. If you have no influence over the timing, step away from the table and come back later. Make up an excuse if you need to. Waiting for dessert is crucial--your brain will have time to get the message from your full stomach, and you won't want as much dessert, or maybe not any. 7. Pick one dessert or very small portions of more than one. 8. Take a walk after dinner.
Remember, the fat-producing, health-sabotaging culprits in this meal are alcoholic drinks, gravy, sauces (such as that superfluous stuff people put on green beans at TG), toppings (I'm thinking of marshmallows on sweet potatoes, horrors) and desserts. Minimize those!
Take larger portions of turkey (especially the white meat), baked potatoes, roasted root vegetables, green veggies with as little sauce as possible, salads without mayonnaise, fruit salads, and just a little bit of cranberry sauce (too much sugar).
We have so much to be grateful for, including the amazing bounty that makes not eating too much such a concern. On Thanksgiving Day, let's appreciate the love in our lives, our family and friends, the pleasure of sharing this wonderful meal--and eat mindfully while we're at it.
Here's a seasonal dessert that's much healthier than pumpkin pie -- pie crust is yummy but not good for us. It's also way easier to make! Top each serving with a tablespoon of fat-free whipped topping, or go natural and use a tablespoon of "real" whipped cream.
Recipe: Pumpkin Pudding Serves 4 (can be doubled)
Ingredients: 1/2 cup brown sugar 1 teaspoon pumpkin pie spice 1 cup milk (or a mix of skim milk and fat free half & half) 1 cup canned pumpkin 1 small box instant vanilla pudding mix (read the label--get a fat free version)
Instructions: Blend sugar, spice and milk in a large bowl--by hand or with an electric mixer on low. Add pumpkin and pudding; beat until well mixed. Pour into individual dessert dishes or one larger bowl. Chill well, at least 3 hours.
NOTE: Be sure to buy plain, canned pumpkin and not pumpkin pie filling, which is already spiced and sweetened. If you have only the pie filling on hand, omit the sugar and spice from the above recipe.
Cubes of butternut squash make this stuffing/dressing a new favorite. I made it in September for a trial run and loved it! The squash adds a toothsome texture (just be sure not to cook it too much before adding to the other ingredients), a pretty color, as well as vitamins, beta carotene and fiber to a traditional bread stuffing or dressing. (Southerners tend to call it dressing because you don't "stuff" it into the bird.) Dried fruit and chopped nuts make it even tastier.
It's a winner of a side dish for your holiday feast. In fact, it would make a nifty main course for a vegetarian TG, should you be so inclined--or should there be a vegetarian or two on your guest list who will pass on turkey.
Recipe:
Butternut Squash, Fruit and Nut Dressing
(Serves 8)
Ingredients:
2 1/2 cups butternut squash cut into one to 1 ½- inch cubes Note: many supermarkets carry peeled and seeded butternut squash, refrigerated, in the produce section
5 cups whole-grain bread cubes (from 4 large slices of bread). Note: Bread should either be toasted before you cut into cubes or left out overnight so that it’s “stale.” If you have actual stale whole-grain bread, use that.
2 T canola oil
½ cup chopped celery and/or carrots
½ cup diced onion, leeks or shallots
2 eggs, lightly beaten, or equivalent amount of egg whites or egg substitute
1 cup vegetable or chicken broth
½ teaspoon dried thyme or 1 T fresh thyme
½ cup golden raisins, dried cranberries or a mix of both
½ cup chopped walnuts
Salt and pepper to taste
Instructions:
1. Place the squash in a steamer insert inside a 2-quart saucepan. Add ½ cup water, sprinkle with salt, cover and bring to a boil over medium heat. Reduce heat to low and cook until squash is still al dente, about 3-4 minutes depending on thickness of the cubes. Remove from heat and rinse squash under cold running water to stop the cooking. Set aside.
We arrived yesterday afternoon and went a little wild with the food and drink. First we hit Nacional 27, a place renowned for its mixologist, a man named Adam Seger. He whipped up a fabulous cocktail off the menu, no idea what was in it but it was yummy. Then we went to our favorite Chicago resto, Frontera Grill. It's gourmet Mexican--not like any other Mexi resto you are likely ever to have tried--and luscious. We split an appetizer of three different ceviches, each had a couple glasses of wine and an entree, plus each a dessert.
On the walk back to our hotel we went by Pop's for Champagne--yes, a Champagne bar. Against our better judgment we stopped in for a nightcap.
Today we're at a conference (the ostensible reason for the trip) and have vowed to dial it back a little for the rest of our stay.
I'm sharing this from Dr. Andrew Weil's website. Here are four healthier choices when it comes to holiday party drinks. Red wine and Champagne are among my own favorites. Of course, moderation is key here, too.
Sparkling non-alcoholic punch. The calories can vary, but most holiday punch can easily be diluted with additional sparkling water to reduce calories and sugars. If you are making your own punch at home, use unsweetened cranberry juice concentrate.
Red wine. The antioxidant activity of red wine has been linked to heart health benefits, reduced stress, and even preserving memory. Limit yourself to a six-ounce glass, which typically has about 120 calories.
Hot toddy. A combination of lemon, honey, cinnamon, cloves and brandy, this beverage has between 100 and 150 calories and provides some vitamin C thanks to the lemon juice.
Champagne. This celebratory drink has about 90 calories in a four-ounce glass.
This vegan dish starts with an aromatic-veggie base—aromatics include onions, celery, carrots and similar fragrant and flavorful vegetables. You add peppers, mushrooms, tomatoes and spinach along with cannellini beans. Spoon this sauce over polenta disks sauteed in a little olive oil, but it would be just as tasty tossed with multigrain pasta (such as penne or farfalle) or piled on a mound of rice.
White beans, tomatoes and aromatic vegetables with polenta Serves 4 Ingredients: 2 ½ cups diced or chopped aromatic vegetables* ½ cup chopped red pepper 3 T canola or olive oil 1 8-ounce package sliced mushrooms 1 14.5-ounce can diced tomatoes, with juices 1 18-ounce can cannellini or other white beans, rinsed and drained 2 T chopped fresh thyme leaves (or 1 tsp dried thyme) 2 cups chopped fresh spinach Salt and pepper to taste Dash of cayenne pepper or ground chipotle chili (optional) ¼ cup lightly chopped fresh basil leaves (optional)
* Any combination of onions, leeks, shallots, garlic, carrots and/or celery
Instructions: Heat oil over medium heat in a large frying pan; add aromatic vegetables and red pepper; cook, stirring often, for 5 minutes. Add mushrooms and 2-3 T of water, cover and cook 5 minutes. Uncover, stir, cover again and cook for 5 more minutes. Add beans, tomatoes and thyme, stir well and cook until heated through. Add spinach and seasonings, stir until spinach is wilted. You can also serve over pasta or brown rice.
Faithful readers will recognize this recipe from late summer, but I think it’s wonderful on a rainy night in late fall. So I’m posting it again.
Spinach Frittata with Shallots and Red Pepper (Serves 4 as a main course for dinner; will go further at breakfast or lunch)
Ingredients: 12 eggs, lightly beaten (Note: buy locally produced eggs from pastured chickens for the best flavor and nutrition) ¼ cup water Salt and pepper to taste Pinch of nutmeg Pinch of cayenne pepper 3 T olive or canola oil 2 large shallots, finely chopped 1 red bell pepper, diced 5 cups baby spinach ¼ cup Parmesan cheese, grated
Instructions: 1. In a large mixing bowl, mix eggs, water and spices (salt through cayenne) and set aside. 2. Heat oil in a large, oven-proof frying pan over medium-high heat. Meanwhile, preheat the broiler in your oven with the rack set in the upper third of the oven. 3. Add shallots and pepper to frying pan, stirring frequently and cooking until the veggies are soft, about 3 minutes. Add spinach and stir just until the leaves have slightly wilted. Remove veggies to a bowl and keep handy. 4. Reheat frying pan and add a little cooking spray—the pan needs to be well oiled so that the frittata will easily lift out at the end. Add the egg mixture and let the eggs set. Do not stir, but you can swoosh the pan around a little as the eggs cook. After about a minute, spoon the spinach mixture evenly over the eggs and cook for another two minutes. Sprinkle the Parmesan cheese over the top. 5. Carefully lift the pan by its handle into the oven. Close the door and let broil for just a minute or two, until the frittata begins to puff up and turn brown. 6. Remove promptly and let the pan sit on the stove. Cut into wedges and serve immediately.
We had a side of steamed Brussels sprouts and cornbread with this dish. A small green salad and multi-grain French bread would have been just as good. Pour a wine of your choice and enjoy.
Exercise is more important than ever during the holiday season. Our routines are disrupted by extraordinary social obligations, shopping, fixing up the house for company, and maybe also year-end personal business and work demands -- all of which conspires to take the wind out of our sails in the realm of exercise. But in fact we need to make exercise a real priority right now. Otherwise the pounds will pack on, our sleep will be disrupted and our stress levels can get into the danger zone. There are a couple of built-in "positives" about the season that can make exercising easier. The weather, for one: in most areas, winter has not set in and in fact the temperatures and dryer conditions are perfect for long walks, hikes or jogs--whatever your fitness level permits.
If you have a yard, raking those leaves can be great exercise,or if you live where winter is already rearing its head, then snow removal (done carefully) really burns calories, too.
Even shopping can provide exercise opportunities. Get to the mall early and do a couple of (or a few) loops around the shops before you slow down to hit the stores. Instead of trying to find a parking place near a store entrance, go to the farthest outer corner of the lot and walk. Walk back to the car with purchases and return again. Take the stairs rather than escalators or elevators within the mall or department stores.
Because of all the social outings we're getting into (already--weeks before Thanksgiving!), I have been ramping up my exercise time by small increments. In addition to a morning walk of 45 minutes, I try to take a 15-minute walk at lunch. On weekends, I bump that 45 minutes up to 60 minutes and also hit the gym. I try to jog part of the way and/or add more hills into my route.
Holiday travel is another potential saboteur of exercise. Depending on the location and circumstances, I will look for a gym or at the very least be sure that I walk a lot, and at an aerobic pace for at least 30 minutes a day.
Bottom line: be vigilant about looking for exercise opportunities wherever you can find them. Five or ten minutes here and there add up over the course of a day, and your body will thank you come New Year's Day!
Red Tree is a newly relocated art gallery in Oakley that has added a cafe and shop, all under the same roof on Madison Road. See my 11/13/09 article in the Weekend section of the Cincinnati Enquirer for details. We stopped by their opening-night party for the November art exhibit last night and chatted with Wendy Smith, the gallery's owner. It's a comfy place to hang out with coffee and your laptop, and in a great location near Oakley shops and restaurants. Photo of the lunch my friend & I had there is above -- quiche, soup and a wrap.
Going to parties? Eating at restaurants? Family feasts to attend (and/or host)? Candy turning up from Santa? Too busy to exercise, too stressed to sleep enough? The list of challenges to our health over the next six weeks or so is very long indeed. What's a healthy foodie to do?
Let's start with the parties.If it's potluck (or even if it's not and you know the hosts well enough to bring a dish to add), my strategy is to bring something that is going toimprove the health profile of the buffet table. Truth be told, I almost always bring a veggie dish because so many parties would have nothing vegetable if it weren't for my contribution. The idea here is not to forego all holiday treats -- there'll be plenty of that -- but to make sure you can balance some of the high-calorie goodies with more nutritious dishes.
My veggie dishes are always appreciated and get eaten as fast as anything else on the table! I'm not saying bring cut up celery and carrots (not that there's anything wrong with that), but instead, use your imagination with winter veggies such as Brussels sprouts, acorn or butternut squash, or year-round favorites like broccoli or green beans. Just don't add cream of mushroom soup or other fat-laden ingredients.
This week, Dr. Andrew Weil posted lists of party appetizers to avoid, and those that are better for you. The good ones: 1. Crudites--Yes, the cut-up raw veggies, but without unhealthy dips. Weil suggests a yogurt dip, and I would add hummus as a good-for-you dip for veggies. 2. Mixed nuts -- Nuts are filling and very tasty; be careful not to go overboard though, since they are full of calories. Go for unsalted nuts if at all possible. You won't get as thirsty for more caloric beverages (why do you think bars put out bowls of salty snacks but to make you drink more?), and too much salt is not beneficial to your health. 3. Smoked salmon -- because of its high Omega-3 fatty acid content. It's tasty too, but of course also expensive. You won't be tempted to overeat this because there's probably not going to be a whole lot of it! 4. Grilled figs and blue cheese -- kind of an odd choice (who has access to fresh figs this deep into November?), but he recommends figs for their vitamins and fiber along with "a little bit" of the cheese for calcium and protein. Sounds good to me!
Those to avoid? Dips, cocktail franks and mini-meatballs, anything fried, and foie gras.
When the weather cools off, roasted veggies become a lot more attractive--if only because you won't mind heating up your kitchen with a 400-degree oven. I've even made this colorful, flavorful and crowd-pleasing dish as a side along with roasted chicken or turkey. Did I hear you think "Thanksgiving side....?"
Recipe: Roasted broccoli and grape tomatoes with rotini pasta
(Serves 3-4)
Feel free to add cooked shrimp or chicken to this recipe if you want extra protein. Or go the other direction--skip the cheese to make the dish vegan.
Ingredients:
5 cups broccoli florets and stems, cut into bite-size pieces
2 cups grape tomatoes
1 large shallot, minced
5 cloves garlic, chopped
2 T olive oil, plus more for greasing cookie sheet
2 T black olives, sliced
2 T capers, rinsed and drained
Juice of ½ lemon
Salt and freshly ground black pepper, to taste
2 cups uncooked rotini or other pasta
Grated or shredded parmesan cheese, to taste (optional)
It takes just a few minutes to make a week's worth of my great tasting, healthy snacks.
1. Cut oneorange or red bell pepper into strips--lay the pepper on its side and slice off the top and bottom; stand it upright, remove the rib and seeds, then slice lengthwise into strips; 2. Open a package of ready-to-eat sugar snap peas; 3. Core and slice one or two large apples, preferably organic--my favorite is honey crisp; 4. Divide the pepper strips and sugar snaps into five even amounts and put each into a zip-lock bag; in five separate baggies, divide up your apple slices. Refrigerate and remove one at a time, as needed.
I separate the apples from the veggies because apples tend to hasten ripening in other fruits and veggies, and after a few days my veggies might not be at their best if in with the apples.
You could substitute grapes for the apples, if you like, and save on baggies. A more eco-friendly way to consume these snacks would be to put the whole bunch into a Tupperware in the fridge, then remove just a day's worth into a smaller vessel to take it with you. But I find the baggies so convenient, it's hard to give them up.
You can take each day's snacks in a briefcase, purse, gym bag or backpack and have fewer reasons to hit the vending machines for unhealthy (sugary, fat-laden, sodium- heavy) alternatives. And you've gotten a couple of fruit/veggie servings in without even trying.
Healthy foodies know to avoid the golden arches and all such establishments except under the most extraordinary of circumstances.
But what if eating fast is also something we should be very careful not to do? A new study suggests just that.
This is from the London Daily Mail:
"Wolfing down your dinner won't just give you indigestion - it could also pile on the pounds. A study has shown that people who bolt down their food are more likely to overeat than those who dine at a more leisurely rate.
"Scientists believe eating quickly stops the release of a hormone that tells the brain when the stomach is full.
"Professor Stephen Bloom, of ImperialCollege, London, who worked on the study, said the findings meant that the trend for busy office workers to snatch meals at their desk rather than taking time to eat properly could be contributing to the obesity epidemic.
"'Speed-eating, eating at work or when you're doing spreadsheets on the screen so that you keep stuffing food into your face are likely to increase the risk of obesity,' he said. 'There is no doubt that if you eat more slowly, which is perfectly controllable, you are more likely to be able to slim.'
"The Greek-led study, to be published in the Journal of Clinical Endocrinology and Metabolism, compared blood samples from diners eating a 300ml serving of ice cream at different speeds. They measured levels of hormones that signal to the brain that the stomach is full and it's time to stop eating. Those who took the full 30 minutes to eat the ice cream had higher levels of the hormones in their blood and described themselves as feeling fuller than those who rushed. [Blogger's note: how can you take 30 minutes to eat ice cream? Wouldn't it have melted 20 minutes ago?]
"Past studies have shown there is a time lag between eating and the sensation of feeling full."
Moral: No matter how hungry you are, slow down! Take breaks. Put the fork down every now and then.
Actually, it's what Southerners would call "dressing," because you don't put it in the bird.
I wanted to see how cubes of butternut squash would work in stuffing/dressing, and I really like how it turned out. The squash adds a toothsome texture (just be sure not to cook it too much before adding to the other ingredients), a pretty color, as well as vitamins, beta carotene and fiber. It really is a winner of a side dish for your holiday feast. In fact, it would make a nifty main course for a vegetarian TG, should you be so inclined--or should there be a vegetarian or two on your guest list who will pass on turkey.
Recipe:
Butternut Squash, Fruit and Nut Dressing
(Serves 8)
Ingredients:
2 1/2 cups butternut squash cut into one to 1 ½- inch cubes Note: many supermarkets carry peeled and seeded butternut squash, refrigerated, in the produce section
5 cups whole-grain bread cubes (from 4 large slices of bread). Note: Bread should either be toasted before you cut into cubes or left out overnight so that it’s “stale.” If you have actual stale whole-grain bread, use that.
2 T canola oil
½ cup chopped celery and/or carrots
½ cup diced onion, leeks or shallots
2 eggs, lightly beaten, or equivalent amount of egg whites or egg substitute
1 cup vegetable or chicken broth
½ teaspoon dried thyme or 1 T fresh thyme
½ cup golden raisins, dried cranberries or a mix of both
½ cup chopped walnuts
Salt and pepper to taste
Instructions:
1. Place the squash in a steamer insert inside a 2-quart saucepan. Add ½ cup water, sprinkle with salt, cover and bring to a boil over medium heat. Reduce heat to low and cook until squash is still al dente, about 3-4 minutes depending on thickness of the cubes. Remove from heat and rinse squash under cold running water to stop the cooking. Set aside.
The calorie-conscious among us always bought water-packed tuna, but in recent years I've discovered the far superior taste of olive oil-packed tuna. When making a sandwich with said tuna, drain well and remove excess oil with paper towels. Add a little plain yogurt mixed with some mayo, plus whatever else you like to put in your tuna salad (I favor capers), and you're going to like this a lot better than the bland watery stuff.
Here's my recipe du jour: it makes a fast and satisfying supper and contains all the food groups you need in your evening meal. Photos show steps 3 (zucchini and mushrooms in pan), 4 (tuna added), and the final dish.
Recipe: Rotini with Tuna, Zucchini and Lemon Serves 3-4 Ingredients: 2 cups dry pasta, such as rotini or fusili Cooking spray for pan 3 cups sliced zucchini, about 2 large 1 cup sliced mushrooms 2 cloves garlic, minced 2 cans tuna packed in olive oil 1 cup vegetable or chicken broth 1/4 cup dry white wine Salt and black pepper, to taste Juice of 1/2 lemon
Instructions: 1. Bring a large pot of salted water to a boil and cook pasta. Drain and set aside. 2. Meanwhile, heat a large skillet over medium high heat; add cooking spray to coat bottom of pan. 3. Add zucchini and mushrooms. Stir and saute until zucchini starts to brown slightly, about 2-3 minutes. Stir in garlic and cook another 1-2 minutes. 4. Stir in tuna, breaking any large chunks into smaller pieces. Add broth, reduce heat to medium and cover pan. Cook until dish is hot, about 3 minutes. 5. Uncover pot, add reserved pasta, wine, seasonings and lemon. Stir well. Cover once again and allow dish to heat through. Spoon into pasta bowls and serve.
For a pot of chili using bison (buffalo) meat, I wanted to add a bottle of dark beer, so I asked my husband to pick some up. He selected a microbrew stout from northern California: North Coast Brewing Company's Old Rasputin Russian Imperial Stout. A bottle went in the pot, and of course what else to drink with the meal but another bottle of the same?
Bison contains significantly less fat and saturated fat than beef (or any other meat, for that matter), and it adds a similar flavor to chili, spaghetti sauce, and so on. With two kinds of beans and a little cheese on top, this is a protein powerhouse. The recipe makes a large potful, enough for a big family and/or plentiful leftovers.
Recipe: Microbrew Bison Chili
Serves 6-8
Ingredients:
3 T canola oil, divided
1 large onion, diced
2-3 cloves garlic, minced
1 red bell pepper, coarsely chopped
2 ribs celery, thinly sliced
½ cup diced green pepper (optional)
3 T good-quality chili powder
½ teaspoon chipotle powder, or more to taste
1 15-ounce can black beans, drained and rinsed
1 15-ounce can kidney beans, drained and rinsed
1 large can diced tomatoes, preferably no-salt-added
2. Stir in chili and chipotle powders. Add next 5 ingredients (black beans through water) and stir well. Reduce heat to medium, cover pan.
3. Meanwhile, heat the remaining 1 T oil in a medium skillet over medium-high heat. Add bison and cook, crumbling meat with a wooden spoon as it cooks. When the meat has no pink left in it, remove with a slotted spoon and add to the chili.
4. Stir in beer, and add more water if you want a more soupy consistency (leave it as is if you prefer stew-like chili). Cover pot, reduce heat to low, and let the chili simmer for at least 15 minutes to let all the flavors combine.
Season with salt to taste.
Serve over rice, with corn chips or (my favorite) cornbread. Pass a bowl of grated jack or cheddar cheese at table, if you want. You can freeze leftovers and have it again on a cold winter night.
My day job is college professor -- of mass communication and journalism, at the University of Cincinnati. I've probably got a few more years to go, and it's a good gig. Love to travel, cook, dine out, and work out.
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