Bison Sliders

Bison, or Buffalo, is typically much leaner than beef.  (Less than 2.5 grams/serving compared to 10 grams in beef).  It also has about 30% less calories and more Iron and B12.  Buying organic also means that the animals have not been treated with antibiotics or hormones.  Grass fed, is also better than the concoction that many cows are fed.

I will mix the meat with some garlic, finely chopped shallots, some egg whites, salt and pepper.  I will throw in a little HP sauce or BBQ sauce and some dijon mustard.  Sometimes I will add grated cheddar and jalapeños.

Sliders are a little more fun, in my opinion, and they cook quickly so you can get dinner on the table in minutes.  When you form the burgers, put a little indentation on both sides of the middle so they don't swell up so much in the center and will cook evenly.  I like mine on the rare side so they don't dry out.

Oats of Steel

Steel cut oats are brilliant.  With only 150 calories, 3 grams of fibre and 4 grams of protein, it will take you far. There is the traditional Irish steel cut, or there is a quick cooking, ready-in-5-minutes variety.  Either, or, it will be a habit that will be hard to break.  Add some bananas, blueberries, or other fruit whilst it cooks, and top with a wee bit of agave.

I know I promised I wouldn't tell you to follow package instructions again, but the ratios of water to oats is different for the quick cooking and the traditional.  The traditional ratio is 4:1 water to oats.  Boil the water first, then sprinkle the oats over top and stir frequently.  Simmer and stir occasionally for 30 minutes.

You don't need a recipe for salad...

I just got home from yoga and was hungry as a bear.  It's really easy to make some unhealthy choices when you're starving.  If you can hang on an extra minute or two, make a salad.  You will thank yourself later.  Today I had arugula (though I prefer the European name, "Rocket!", kale, heirloom tomatoes, cucumber, red pepper hummus and a flax seed cracker.  Add a bit of Hillary's fat-free dressing, and it is perfection in a bowl.  I couldn't finish the whole thing.

Don't limit yourself to veggies, add fruit, a protein and/or nuts, too.  Occasionally I will indulge in a smidge of goat cheese or shaved parmesan.  Beware of store bought dressing - it can really be high in fat and calories.  If you find the veggies too tough, blanche them first by adding to boiling water for a minute or two and then shocking them in a bowl of ice water.  This works great for sugar snap or snow peas, kale, green beans or even carrots.

Recipe:  Hillary's No-Fat Dressing

3 parts balsamic vinegar
2 parts spicy brown or dijon mustard
1 part raw agave syrup
s & p
(sometimes I add some crushed red chilies if I'm feeling crazy)

I can't believe this just happened in my kitchen...

**This is not healthy, nutritious, nor organic**

**Caution**

So, it is my niece's birthday and my sister-in-law just came back from New Orleans.  It was the one exception to not cooking with oil or eating out of a box.

Recipe:  Beignets

Beignet mix
water
a mess of oil

Follow the directions on the box.  (I promise I will never utter those words again).

Risotto

A delicious and deceptively simple dish.  It is a little time consuming, but well worth it.

Recipe:  Risotto

Arborio Rice
Olive Oil
Vegetable or Chicken Stock
Fresh Grated Parmesan
Salt & Pepper

Put stock in a saucepan over low heat.  In a large sauté pan over medium high heat, add olive oil and and rice.  Use the package directions for amounts.  Toast the rice, stirring constantly, until it is slightly translucent, and all the rice has been coated with the oil.  Reduce the heat to medium-low, and add the stock to the rice with a cup or a ladle, one scoop at a time, making sure that the stock has been completely incorporated before adding the next.

Stir constantly, and continue adding stock until the rice is completely cooked and has a creamy texture.  This can take 30 - 40 minutes.  The package may say 20 minutes, but they are lying.

At this point, you can add fresh peas, sautéed mushrooms, asparagus, prosciutto, or anything else you fancy.  Fold in a cup or so of grated parmesan, and season to taste.

Smoothie

This is great whether you are a breakfast person, or not.  It is super quick, easy and oh, so good...  The possibilities are infinite - pretty much any fruit or veggie will do.  I use a immersion blender and clean up is simple - way easier than lugging out the juicer.

Today was bananas, blueberries and orange juice.  I usually add a little ice to make it colder.  The secret ingredient is Alive! Pea Protein.  It's got a ton of good stuff packed in it, which is good for the people who skip breakfast and are usually so hungry by lunch that they would rip the door handle off the fridge.  It's Soy-free, Dairy-free and Wheat-free.

Try adding spinach, kale, grapes, pomegranate, mango, strawberries, ginger...

Chicken

While I am mostly concerned about low fat, I do happen to prefer to cook my chicken with the skin on. That being said, you could definitely do this with a skinless chicken breast.  I find that buying chicken from a local butcher is far superior to a grocery store chicken.  If buying from a grocery store, look for chicken that is free from antibiotics and hormones.

Preheat oven to 450 F.  Season the meat first - salt, pepper, a little cumin and/or garlic powder.  Maybe some cayenne or paprika.  Heat a cast iron pan over high heat with a light coating of olive oil.  Brown the chicken skin side down for a minute, or so.  If it is sticking, wait another minute.  Turn the chicken, add some vegetable stock and simmer for another 3-5 minutes.  Cover the pan/pot and roast in the oven for about 30 - 45 minutes, or until cooked through (180F).

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Eat your Veggies

I prefer organic, with lots of green and variety.  I will generally throw 3 or 4 vegetables together - chop them up, add a little salt and pepper, with maybe some red chili flakes, and add some chopped shallots, onion, and/or garlic.

Spray a sauté pan with a light coating of olive oil and start with the onions and shallots.  Add the rest of the veggies and sauté until they start to brown.  I then add a few tablespoons of vegetable stock and continue to cook until the vegetables are slightly caramelized.  They should still be brightly coloured and not soggy.

Some combinations to try:
broccoli//kale/green beans
asparagus/portabello mushrooms/spinach
leeks/snow peas/carrots

Add some fresh herbs, grated horseradish, or grated ginger while cooking.

So good for you and no fat!

Wild Salmon

You will probably see fish her quite often.  I prepare it many different ways, none of which are complicated.  Up first is salmon.  I don't eat farmed fish, so finding fresh wild fish in Central Ohio can be tough.  Our local butcher carries it weekly when in season.  Obviously, it's easier to find fresh seafood on the coasts, and we definitely take advantage of it while we're there.

Recipe:  Salmon - Seared and Broiled

Marinade:
Soy sauce
Lea & Perrins
Rice Vinegar
S & P

To prepare:
Vegetable stock
Pinch of sugar
Butter (optional)

The marinade doesn't have to be in contact with the salmon for very long, as it is not a very dense fish. After 30 minutes, or so, set a heavy skillet over high heat.  Once hot, add either a spray of olive oil or a tablespoon of oil to the pan and set the salmon skin side up to sear the top.  After about a minute, turn the fish over and add about a 1/4 cup of vegetable stock.  Remove from heat and sprinkle a bit of sugar over the fish (and the optional evil butter).  Place under the broiler until center is cooked, but still slightly cool.  That's it, that's all.

Add a starch like rice or quinoa, and a veg or two, and Bob's your Uncle.

*The* Banana Bread

Several years ago, I had an idea.  It stemmed from a concern for our elderly cataract patients.  I felt bad that even though their surgery is non-invasive, quick and routine, they still had to fast from the night before.  Patients who were slated for late morning or early afternoon were starving!  I thought it would be nice for them to have a little snack before we sent them on their way.  So, for the past many Monday nights, I bake banana bread....

The pictures here are of two loaves - I always double the recipe because somehow it doesn't all make it out the door.  The nurses have also admitted that they have seen a certain doctor dipping into the stash throughout the day...

Cream the sugar with the butter first, as above.  Once you add the flour, salt, baking soda, and baking powder, try to minimize the amount of mixing.  Pulse the dry ingredients so that it appears as below, it will have the consistency of brown sugar.

Make sure you are using large or jumbo eggs.  (I can't believe how small regular eggs have become!)  Use bananas that are at least this ripe, or darker.  All brown/black is actually the best.

If you use regular chocolate chips, they will all sink to the bottom and become a big chocolatey mess.  I use half mini chips and half chunks or milk chocolate chips, and pulse them in the blender a few times.

This happens in my kitchen every Monday night!

Shepherd's Pie

It was St. Patty's Day, and I simply could not pull the trigger on Corned Beef and Cabbage.  I thought Shepherd's Pie was a reasonable compromise.  Sometimes I will peruse recipes (I like epicurious.com), for inspiration.  I came across a version with Bison meat and red wine.  This is what ended up in my pot:

Recipe:  Shepherd's Pie

6 or 7 large Russet potatoes

3 tablespoons butter

1/4 cup skim milk

salt & pepper

1/4 teaspoon freshly ground nutmeg

1 good sized ribeye steak (I prefer grass fed)

2 lbs ground buffalo

1 cup chopped carrots

1 shallot

3 cloves garlic, grated or finely chopped

1/2 red onion

4 sprigs thyme bundled with 2 stems sage

2 bay leaves

2 tablespoons flour

1/2 cup vegetable stock

1 1/2 cups red wine (I used a Syrah, my rule of thumb is don't cook with anything that you wouldn't drink)

Lea & Perrins

HP Sauce (! - Find it, it's awesome)

2 tablespoons Tomato Paste

1 tablespoon dijon or spicy brown mustard

1 cup frozen peas

salt & pepper

This may seem like a lot of ingredients,  but they get incorporated together fairly quickly, and you don't have to use exact measurements.

To Prepare, first sauté the shallot, garlic, onion and herbs in some vegetable stock over high heat.  I do everything in my Le Creuset cast iron pot and use no oil.  I then throw in the steak, trimmed and cubed with the carrots, and a few tablespoons of flour.  Brown all sides of the meat, then add the buffalo (or lean ground beef).  Once all is browned, drain the fat.

Meanwhile, peel, chop and boil the potatoes until they are tender enough to mash.  Drain them and mash with butter, milk, salt, pepper and nutmeg.

Next, to the meat mixture, add the tomato paste, vegetable stock, wine, HP, L&P, mustard, and salt and pepper, but not the peas (yet).  Simmer on the stove until  most of the liquid has been incorporated.  Remove the herbs and bay leaves and add the peas.  It will look something like this:

At this point you are nearly done, and may consider pausing for a Black and Tan.  Fill a pint glass half full with Harp, then fill a spouted measuring cup with Guinness.  Pour the Guinness slowly and carefully over the back of a fork, held just above the Harp.  The Guinness will rest comfortably atop the Harp.

OK, it's not dinner time yet - scoop the potatoes onto the meat.  Bake at 425, covered, for 30 - 40 minutes.  I like to grate a little cheddar on top and bake another 5 - 10 uncovered after that.

 You can tell I live with 3 guys.  I'm not sure any of these 'leftovers' actually made it to the fridge...

'za

Pizza.  Yes, please.  I almost always make my own crust.  Whole Foods sells pre-made dough, but you could also use pre-made Naan or flatbread.

As far as what to put on the pizza, think outside the box a little.  We love pan seared brussel sprouts on ours (don't knock it 'til you've tried it).  Whatever is handy and fresh goes on the pizza. The other night I sautéed some chicken with the homemade pesto (below), added fresh spinach, cherry tomatoes, mozzarella, anchovies, parmesan and habaneros.  Anything goes.

Recipe:  Pizza

Crust
1 1/4 cups lukewarm water
1 package yeast
pinch of sugar
3 1/2 to 4 cups flour
1 1/2 teaspoons salt
2 tablespoons olive oil

First put 1/2 cup of the water in a standing mixer bowl with a pinch of sugar.  Sprinkle the yeast over and give it a swirl.  Let stand about 5 minutes until you see the yeast dissolved and starting to bubble a little.  Add 3 1/2 cups of flour, the salt and olive oil.  With the dough hook, beat at low speed, adding the rest of the water gradually.  Mix until the dough cohesive and is coming away from the sides of the bowl cleanly.  Turn the ball of dough into a lightly greased bowl, turning it over once so that the top has a light coating of oil.  Cover with a damp tea towel in a warm place and let rise for 2 hours, or until it has doubled.  I usually punch it down at this point and let it rise again for up to an hour.


To assemble and bake

We have an outdoor pizza oven that heats to over 700 degrees F.   If I make it in our home oven, I preheat the oven to 475 F, with a pizza stone on the middle rack, for at least 30 - 45 minutes.  I roll my crust on a floured surface.  Transfer it next to a pizza slide covered with a dusting of corn meal so the pizza will slide onto the stone.

For sauce, I use straight tomato paste, mixed with olive oil, freshly grated garlic, salt and sometimes pesto.  I usually keep the veggies with a high water content to a minimum, or sauté them first, so the dough doesn't become soggy.  Use fresh mozzarella, basil and parmesan.  Once transferred to the oven, bake for 10 - 15 minutes until the crust is browned on the bottom and cheese is bubbling on the top.  Voila!

Presto! Pesto!

I love food.  When I meet someone new, we will invariably be discussing food within a short amount of time.  What I have gathered from these conversations, is that many people think that cooking or baking is a complicated process.  Let me take some pressure off - it's not difficult to make something that is really delicious and healthy.  

Here's a recipe for pesto that is super easy and very versatile.  You can use it on pasta; as a spread on a panini; instead of, or with, your regular pizza sauce; with eggs; in mashed potatoes - the possibilities are endless.

Recipe:  Pesto

A couple of big handfuls of basil - 2 cups loose?
1 small jar of pine nuts, toasted
5 cloves of garlic
~ a cup of grated parmesan, or ~ 1/2 cup sliced
~ 1/2 - 3/4 cup good olive oil
salt

Toast the pine nuts first.  Beware: they go from lightly-toasted to burnt-to-a-crisp in a matter of seconds.  Put a tablespoon of olive oil in a pan over low-moderate heat.  Remove them from the heat before you think they are done, as they will continue to cook in the hot oil.  Continually stir, agitate, swish, flip until they look like this:

Throw everything into a food processor.  If you don't have one, you can use a blender.  Add the oil gradually until the pesto is the desired consistency.

Some fun substitutions are:  walnuts for pine nuts or fresh garden peas instead of basil.  Use your imagination, because really, anything goes well with cheese and garlic!

Testing, 1, 2, 3...

I figured that I would combine my love of cooking with my love of photography and experiment with a food blog.  People have asked me for recipes often enough that at I thought at least one or two people would tune in...

A caveat:  I rarely measure.  Or make the same thing exactly the same way twice.  I cook by feel.

First up:  Easiest Bread on the Planet

I am eating mostly gluten-free, but this is my one indulgence.  I make it with Einkorn flour, but you can use regular flour.

Recipe:
3 cups flour
1 1/2 teaspoons coarse salt
1 package yeast
1 1/2 cups water

Mix the flour, salt and yeast together with a whisk.  Add water until the dough is combined and has a slight sheen to it.  If using regular flour, it may take up to 2 cups of water, Einkorn flour takes only about 1 1/4 cups.  Cover the bowl with plastic wrap and let rise for at least 3 or 4 hours.  You could leave it overnight, if you were so inclined.

Preheat oven with cast iron pot and lid inside to 450 degrees for at least 20 minutes.  Punch down the dough.  At this point you could add a cup of cheese; some olives; some rosemary; or anything else you fancy.  Once incorporated, put the dough in the cast iron pot and bake covered for 30 min., and uncovered for 15 min.

And then this will happen in your kitchen: