Stealth Cooking

Kale Salad

2012-02-13T09:00:00.000-08:00

Here's something I would have never though of doing ... serving just kale in a salad, fresh! I usually use kale as a cooked ingredient, or sneak it into a mixed green salad. However, when a friend showed up with this salad, it was an instant hit. The secret? Cut the kale small enough so that the mix-ins seem to steal the show. You'll be eating your deepest, darkest greens, wondering what they are and loving every bite.

Ingredients:

5 large leaves curly kale, chopped into 1 inch squares (about 2 cups)
1/4 cup finely chopped red onion
1/4 cup sunflower seeds
1/2 cup finely chopped red pepper
1 Tbs extra virgin olive oil
1 tsp vinegar
several grinds of salt

Directions: Cut the onion and red pepper so that their size is similar to each other, about the size of the largest sunflower seed. Mix the onion, red pepper, seeds and kale together in a large bowl. Add the olive oil, vinegar and salt together in a jar, or small mixing bowl. Shake or whisk to mix together, then pour the dressing over the salad and serve.

Serves 4

Stealthy Cooking Tip: There's a rule of thumb for vegetables: the darker in color, the more vitamins and antioxidants. Kale, with it's dark green color, is one of those veggies that's right at the top of the healthy list. It's high in carotene, vitamin C, B6, and manganese. It's also high in minerals like calcium, copper, and iron. On top of all those good vitamins and minerals, it's high in fiber. What better way to eat healthy?

Curried Red Lentils

2012-02-09T12:11:00.000-08:00

This can be made with more stock, so that it's a soup or stew. Or, it can be made with less stock, so that it's more like a sturdy side dish. I made this somewhere in the middle, so that it was thick, but served it in a soup bowl. Good enough for seconds, and by request, it's finally here!

Ingredients:

1 tsp olive oil
1/2 cup diced mild or sweet onion
1 tsp - 2 Tbs chili powder (depending on taste) or use:
   2 tsp fresh grated ginger
   1 tsp minced garlic
   1/2 tsp ground mustard
   1 tsp ground cumin
   1 tsp ground coriander
   1 tsp turmeric
   up to 1/2 tsp red pepper flakes
1/2 cup diced carrot
1/4 cup diced red pepper
1/4 cup diced green chili
1 cup lentils (any color, but I like the red ones)
3-6 cups water or stock
1 cup diced ham (optional)
1/2 cup orange juice
up to 1 tsp salt
up to 1 tsp ground pepper
4 tsp Greek yogurt
4 tsp chopped cilantro
1/4 tsp cayenne pepper

Directions:

Heat olive oil in a heavy bottomed stock pot. Cook onion until translucent, about 5 minutes. If the pot gets too dry and the onion begins to stick, add some of the water or stock to the pan. Add the spices to the pot, giving a stir or two to brown the spices, bringing out more of their flavors. If using curry powder, add just a small amount. You can taste and add more when the lentils are almost done. If using spices, add only a small amount of red pepper flakes. You'll also taste and adjust the seasoning when almost done. It's always easier to add more heat, but difficult to take it away! Add carrots, peppers, and lentils along with 3 cups of the water or stock. Add the ham, if using. Cook until the lentils are soft, stirring every 10 minutes or so, for about 45 minutes to one hour. Add more stock if the lentils seem too thick or are beginning to stick, or if you'd like a soup like consistency. Add the orange juice and correct the seasoning. You'll need to add some salt if you omit the ham and use water instead of stock. However, with both salt and a seasoned stock, you might not need to add any salt at all. To serve, ladle a portion into a soup bowl or onto a plate. Top with a teaspoon of Greek yogurt, some chopped cilantro, and a sprinkle of cayenne pepper.

Serves 4

Stealthy Cooking Tip: I made this dish with ham, because my family will eat anything with some ham in it and call it good, even going back for seconds. The trick is to use just a little ham, so that the flavors mix throughout the dish. However, I've made this without meat and still find it very tasty. I've also added other vegetables - celery, small diced potatoes, or cauliflower. This dish also holds well for leftovers, and it thickens when left in the refrigerator overnight. I like my leftover lentils stuffed into a pita pocket, topped with Greek yogurt, cucumbers, and tomatoes. Finally, if you like fun names, call this dahl!

Pork 'n Peppas

2012-01-31T18:23:00.000-08:00

Here's a way to add some extra veggies to a main meat course. The photo shows this dish made with pork chops, but this is equally delicious when made with pork tenderloin cut into medallions when served. Pepperdaw peppers are whole, small red peppers that can be found in with the olives or pickles. I usually buy them by the pound from the fresh olive bar, but I've also seen them in jars.

Ingredients:

1 pork tenderloin
(or 4 pork chops)
1 Tbs blackening spices
1 tsp olive oil
1 cup chopped onion
1 cup chopped red pepper
1 cup whole red pepperdaw peppers

Directions:

Dredge the pork in the blackening spices. Heat olive oil in a nonstick or cast iron skillet. Add the pork to the skillet, along with the chopped onion and red pepper. Cook on each side (or all sides if cooking a tenderloin) for about 3 minutes per side. Test the pork for doneness - it should be pink, not bloody, in the middle. Add the pepperdaw peppers and cook everything for about 1 more minute, just enough time to warm the remaining peppers. Serve.

Stealthy Cooking Tip: Using a topping that's vegetables instead of a sauce that's based on butter, and you've increased vitamins, fiber, and nutrients while reducing saturated fats and calories. Something good about that!

Pretty Purple Potato Soup

2012-01-21T13:35:00.000-08:00

It's not often, OK it's been never before, that my husband has said, "take a picture, it's so pretty" about a soup. It's also not often that I watch him dig into a bowl of nothing but vegetables cooked in some broth and topped with a little cheese and some greens ... then go for seconds. That certainly says something about how visual perception affects taste. Here's what he was so excited about!

Ingredients:

1 tsp olive oil
1/2 cup chopped onion
1/4 cup chopped red pepper
1/2 tsp minced garlic
2 cups chicken broth
1 cup water (as needed)
10 purple, blue, or any color new potatoes, halved
1 cup corn kernels, fresh or frozen
2 Tbs chopped fresh parsley
2 green onions, white parts with some green, cut into 1/4 inch lengths
2 Tbs shredded yellow cheese
1/4 tsp salt, to taste
1/4 tsp pepper, to taste

Directions:

Heat olive oil in a heavy bottomed pan. Add chopped onion, red pepper, and garlic and saute for about 3 minutes, until onion is soft and translucent. Add chicken broth along with potatoes, corn, and 1 tablespoon of the parsley. Cook about 20 minutes, until the potatoes are fork tender. Add some or all of the water, if needed, to make sure the vegetables are covered with liquid while they cook. Taste the soup, and correct the seasoning with salt and pepper, if needed. Ladle the soup into bowls, then top with the cheese, the remaining parsley, and the green onions.

Serves 2 as a main course or 4 as an appetizer

Stealthy Cooking Tip: This is a variation on a basic corn chowder ... and shows what I had (and didn't have) when I made it. I was out of bacon or ham, white potatoes, and creamer necessary for corn chowder. The addition of the purple potatoes to a soup was one of those strokes of luck that turned out better than expected. It's a testament to trying out new things, and coming up with a winner! Feeling free to experiment with what's on hand means that eaters probably already like the ingredients ... and may well like the resulting combination.

Parmesan Potato Bites

2012-01-13T13:20:00.000-08:00

Do you have kids or adults who like "tater tots"? These potato bites are the perfect replacement! Made from small, new potatoes with just a spritz of oil and a sprinkle of Parmesan, they're a great side dish and very kid friendly.

Ingredients:

20 small 1 inch diameter potatoes
olive oil spray
1 tsp grated Parmesan cheese

Directions:

Preheat oven to 425 degrees. Bring a saucepan of water to boil. Scrub the potatoes, then add to the boiling water. Return water to a boil, then reduce heat and simmer for 5 minutes. While the potatoes are cooking, prepare a non stick oven proof pan by spraying it with olive oil. Drain the potatoes, then place them on the pan. Squash each potato by pressing down in it with a flat object, like a flat bottomed cup or a kitchen mallet. Spray the potatoes with a more olive oil, then sprinkle the grated Parmesan cheese on the potatoes. Cook the potatoes in the oven for 10 minutes or until the potatoes are hot and the cheese is browned.

Serves 4

Stealthy Cooking Tip: Here's a tip for easy portion control. First of all, only cook 5 potatoes per person, then add the potatoes to each plate before it's served. There's no seconds available, and each person gets a single serving size.

Parsnips

2012-01-09T09:53:00.000-08:00

Parsnips are at their best in winter, after a good freeze has brought out their sweet flavors. You'll find them now at your store or farmer's market. Here's my favorite way with them, sweet and savory, a fine accompaniment to any main course.

Ingredients:

4 parsnips
1 egg, beaten with 1 Tbs water
4 whole grain crackers, crumbled
1 tsp olive oil
1/4 tsp nutmeg

Directions:

Cover whole, unpeeled parsnips with water, bring to a boil on high heat, then simmer for 2 to 3 minutes. Drain parsnips and immediately plunge into cold water. Remove the skins, they'll mostly slip off easily, and can be pared in the areas where the skin doesn't come off by itself. Quarter the parsnips lengthwise. Place an egg, along with 1 tablespoon of water, in a large pan, such as a pie tin, and mix well. Crumble the crackers and place on a plate. Heat a non stick skillet over medium high heat on the stove top, then add the olive oil. Dip the parsnips into the egg, coat with the crackers, and place into the heated skillet. Turn the parsnips as each side becomes golden brown. Sprinkle with nutmeg and serve.

Serves 4

Stealthy Cooking Tip: If you buy your parsnips with the greens attached, remove the greens before storing because otherwise the greens will pull the nutrients from the parsnip. Also, remove as little of the peel as possible because many of the nutrients are stored right under the peel.

Grilled Peppers

2012-01-04T14:04:00.000-08:00

Here's an appetizer, or side dish, that can be cooked on an outside grill or a stove top grill pan. It can also be prepared in the oven, as a roasted vegetable. No matter how they're cooked, the veggies can be served immediately from the oven, or allowed to sit and served warm, or made ahead of time and served cold from the refrigerator. Whichever way they're served, these always prove popular!

Ingredients:

2 pounds peppers, either mini peppers or regular size
2 tsp extra virgin olive oil
2 tsp balsamic vinegar
several grinds of sea salt

Directions:

Wash peppers. Cut peppers in half, then remove seeds and membranes. Leave mini peppers in halves, or cut regular size peppers into strips. Toss peppers with olive oil. Spray a grill or grill pan with extra virgin olive oil and place over medium heat. Add peppers to pan, along with the balsamic vinegar, and cook until grill marks appear and the peppers are soft and pliable. This will take about 15 to 20 minutes. Add a grind of salt and taste a pepper. If needed, add another grind of salt.

Stealthy Cooking Tip: Do wash the peppers thoroughly. If they're not organic, they may have been waxed, so you'll want to remove the wax. You can use a scrub brush that's designated for use as a veggie-cleaning only brush, or use a specially designed produce wash.

Chicken Tetrazzini for a Crowd

2011-12-26T16:09:00.000-08:00

It's the season for get togethers, family and friends sharing meals. Here's a chicken dinner that comes together in under an hour, and will easily feed about twenty. Add a salad and a side of quickly steamed veggies and you're good to go.

Ingredients:

3 pounds boneless, skinless chicken breasts
2 pounds boneless, skinless chicken thighs
1 onion, quartered
water

1 16oz pkg whole wheat spaghetti, broken into 3 inch lengths

1 tsp extra virgin olive oil
1 onion, chopped
1 tsp minced garlic
1 pound mushrooms, sliced
1/2 cup white wine (or use some of the chicken stock)

1 tsp butter
1 tsp olive oil
1/2 cup flour
3-1/2 cups chicken stock
1/4 tsp nutmeg
1/2 tsp paprika
1 cup soy creamer
2 tbs fresh thyme leaves
1/4 cup minced flat leaf parsley
1/2 cup grated Parmesan cheese, plus more for grating

Directions:

1. Place chicken breasts and thighs, along with the quartered onion in a large pot. Cover with water. Heat on high until boiling, then reduce heat to a simmer and cook, covered for about 30 minutes. Remove chicken pieces, let cool, and set aside. Strain chicken broth and set aside.
2. Cook spaghetti as directed. Drain and place into a crock pot.
3. Heat olive oil in a skillet and cook onion, garlic and mushrooms until the onions are translucent and the mushrooms give up some of their liquid. Add white wine, or use some of the chicken stock from the cooking chicken, and continue to cook for about 5 minutes more. Remove vegetable mixture from pan and set aside.
4. Melt the teaspoon of butter and the teaspoon of olive oil in the skillet used to cook the vegetable mixture. Stir in the flour, then slowly add 4 cups of the reserved chicken stock. (Save the remaining stock for another use. It will keep several days in the refrigerator.) Stir in the nutmeg and paprika and cook for several minutes until thick and bubbly. Add the soy creamer, thyme, parsley and Parmesan and cook for an additional minute, until the creamer is warm and the Parmesan melts.
5. Cut, or shred, the cooled chicken pieces into smallish. Add the chicken to the crock pot. Pour the thickened sauce over the chicken and spaghetti in the crock pot. Mix well.
6. Keep the crockpot on warm until served. Serve with extra Parmesan to grate on top.

Serves 20

Stealthy Cooking Tip: This dish is usually made with cream. Replacing half and half or cream with soy creamer reduces cholesterol to 0 and significantly lowers fat and calories. What's nice about this substitution is that while soy creamer helps bring some traditionally rich dishes back to the healthy range, it still tastes as good as cream when used in a cooked dish. It also acts the same as cream, it thickens a cooked dish like cream and adds a creamy texture. Do add soy creamer at the end of the cooking time, because another way it acts like cream is that it tends to curdle if brought to a boil.

Sweet Potato Latkes

2011-12-19T16:05:00.000-08:00

These sweet potato latkes are a savory side. They're fried in oil, but instead of inches of oil, I've used just a smidgen of extra virgin olive oil, retaining tradition while staying in the healthy range. Enjoy these with a nice roast and a simple salad.

Ingredients:

1 large sweet potato
1 tsp salt
1/2 cup chopped onion
2 eggs
1 Tbs flour
1 tsp fresh thyme leaves
1 tsp baking powder
salt and pepper to taste
2 tsp olive oil
applesauce

Directions:

Grate sweet potatoes, using the large size on a box grater, into a colander. Sprinkle with salt and let sit for 20 minutes. Chop the onions while the sweet potatoes are sitting. Put the onions into a medium size bowl. Add the eggs and stir. Add the flour, thyme leaves and baking powder to the bowl.

Rinse the salt off the sweet potatoes with water. Place the sweet potatoes into a clean towel and wring the towel to wring the water out of the potatoes. Add the sweet potatoes to the onion mixture.

Heat a nonstick pan on the stove top. Add 1 tsp of olive oil and heat the oil until hot. Drop about 2 tablespoons of sweet potato mixture into the pan, flattening to form patties. Make 4 patties and cook about 3 minutes per side. Remove and repeat with the remaining mixture, making another 4 patties. Season with salt and pepper as needed.

Serve with applesauce on the side.

Serves 4, 2 latkes each

Stealthy Cooking Tip: Make an additional small latke and cook it in the middle of the pan. Use this as the "taster" latke, tasting to see if the latkes need salt. Salt the latkes, then taste your taster again to see if the seasoning is correct. Not only do you get the seasoning right, you get an extra taste of latke!

Persimmon, Pomegrante, and Pistachio Salad (Three P's Salad)

2011-12-16T12:36:00.000-08:00

Persimmons ... who knew they taste so good? My husband received a generous gift of them from a co worker's backyard, so I've been fortunate to have enough to explore uses for them. So far, this is my favorite. I also like alliteration, and have fun when I can call something 3P's salad for short. Now, they're expecting to find three peas in their salad, but instead get to guess what the three p's stand for. How fun is that? Corny, yes, but does it work???

Ingredients:

2 persimmons
4 Tbs shelled pistachio nuts
4 cups mixed salad greens
4 Tbs pomegranate arils (seeds)
4 Tbs salad dressing

Directions: Slice persimmon, discarding the core and stem. Toss persimmon slices with pistachios and salad greens. Divide among 4 plates. Top with pomegranate arils, then drizzle 1 tablespoon of dressing on each salad.

Serves 4

Stealthy Cooking Tip: Persimmons and pomegranates are available in late fall and early winter. Persimmons have a nice bright orange color, while pomegranate arils are bright red, and pistachios are bright green. Tossed together with a dark green salad mix they make an attractive salad, perfect for the brightening up the winter months. Eating different colored foods is an easy way to eat many of the different nutrients our body needs. An added benefit is how the beautifully colored foods are visually pleasing.

Roast Brussels Sprouts

2011-12-07T13:25:00.000-08:00

Brussels sprouts seem to be a divisive vegetable. People either love them or they hate them - no in between for this veggie. It's my opinion that's why they're so popular at holidays. If you've got a tableful of people, chances are several of them will love Brussels sprouts, and will have been waiting to enjoy them again. Go grab a stalk of brussel sprouts, or buy some for the upcoming holiday.

Ingredients:

About 20 Brussels sprouts
1/2 onion, chopped
6 sage leaves, roughly chopped
1 tsp olive oil
3 slices bacon, cooked and crumbled (optional)
1/4 tsp red pepper flakes (optional)

Directions:

Preheat the oven to 400 F. If you've purchased a stalk of Brussels sprouts, cut each sprout off of the stalk. Wash the sprouts, removing any discolored outer leaves, cutting the stem end short. Cook them whole, or cut large sprouts in half so that all of the sprouts are the same size. Parboil the sprouts, by covering them with water and boiling for about 3 minutes. While the sprouts boil, chop the onion. Place it in a microwave save container and cook for about 1 minute until just translucent. Cook the bacon, drain on a paper towel, and crumble or cut into 1/2 inch long pieces. Drain the Brussels sprouts, then toss with the onion, sage, olive oil and bacon and red pepper flakes. Place on a cookie sheet and roast in the oven for about 10 minutes, until brown.

Serves 4 - 6

Stealthy Cooking Tip: Brussels sprouts are a member of the cabbage family, and have many of the same characteristics. They do well with light cooking, and can become bitter if overcooked. Set the timer when you're doing the parboil, so that they don't overcook.

Black Eye Peas and Greens

2011-12-02T12:55:00.000-08:00

I've been trying to find a delicious way with black eye peas for years, and here's one I'm finally happy about. It's a great combination of flavors, and can be easily adjusted for any families taste buds.

Ingredients:

1 cup dried black eye pears
water

1/2 cup chopped onion
1/4 cup chopped red pepper
4 slices bacon, cooked, drained, and crumbled (optional)
1 tsp garlic
1/4 tsp chipotle or chili powder

2 cups greens, use braising greens or kale
1/4 cup barbecue sauce
1/2 cup tomatoes (or salsa)
1/4 cup white wine
1 tsp salt

Directions:

1. Use a heavy, non-reactive cooking pot. Place black eye pears and enough water to cover them with an extra inch of water above the pears. Bring to a boil, then turn off the heat, cover the peas and let them soak for 1 hour.

2. Drain the peas, then cover again with fresh water. Cook the bacon, then roll the bacon in a paper towel to remove most of the fat. Add the onion, pepper, bacon, garlic, and chili powder to the peas. Cook for about 1-1/2 to 2 hours, until the peas are tender. Test for tenderness by tasting them.

3. Add the greens and let cook for several minutes, until they are tender. Kale takes about 5 minutes, as do braising greens. If you use collard greens, you may need to cook them a little longer, up to 25 minutes. If you use spinach, you'll only need to heat them for about 1 minute, as they cook so quickly. Add the barbecue sauce, tomatoes or salsa, and wine. Keep on the heat until hot. Taste, adding salt if necessary.

Serves 4

Stealthy Cooking Tip: There's an old tradition of eating black eye peas on New Year's Day. The story goes that you'll receive good luck with each pea that you eat. Stories like this make eating new foods fun, so, eat up and enjoy the luck! Serve this with cornbread and a salad for a full meal, or as a side dish with a small (3 or 4 ounce) portion of meat and a salad.

Poached Pears in Red Wine

2011-11-28T13:26:00.000-08:00

Here's a dessert that's truly holiday worthy. It's dramatic, tasty, easy to make ahead, and best of all, it's on the healthy side of the dessert cart!

Ingredients:

4 Bosc pears (or use other firm pears such as Bartlett)

1-1/2 cups sugar
1 cup red wine, such as Syrah
3 cups water
1 lemon
1 tsp vanilla
1 cinnamon stick
1 tsp whole cloves

1Tbs Grand Marnier

Directions:

1. Use a peeler to peel the pears, leaving a small amount of skin near the stem end. Make sure the bottom of the pear is flat, so that the pear can stand upright. Use a melon baller to remove the seeds from the inside of the pear. Start at the flower end of the pear, and make several scoops to remove all the seeds and the core.
2. Toll the lemon on a counter to maximize the juice. Use a peeler to peel several strips of lemon peel, removing only the yellow part of the peel, and leaving the white pith on the lemon. Slice the lemon in half, and squeeze the juice into a cooking pot that is large enough to hold 4 pears snugly, and tall enough so that the pears can be covered by liquid. Add the sugar, wine, water, and spices to the cooking pot and place on a stovetop. Bring to a boil, stirring to dissolve the sugar.
3. Place the peeled and cored pears in the poaching liquid. Make sure the pears are covered with the liquid. If not, add a little more water, sugar, and wine (in the proportions of 1/2 cup sugar to 1/3 cup wine and 1 cup water) so that there is enough liquid to cover the pears. Cover and simmer until the pears are tender. This will be about 30 minutes for Bosc pears, and as little as 10 minutes for ripe Bartletts. Test the pears by piercing with the tip of a knife. If the pear pierces easily, it's done.
4. Let the pears cool, in the syrup. They're good warm, cool, or cold from the refrigerator. The pears can cool in the syrup for up to 3 hours. Remove them after 3 hours, and cover them on a plate. Keep the poaching liquid! Keep it in a glass container in the frig ... you can re-use it again later.
5. To serve, cut the pears lengthwise, at 1/2 inch intervals, starting about 1/2 inch below the stem and cutting through the bottom. They're delicious as is, but can also be served with some of the thickened syrup. To thicken the syrup, pour 2 cups of the cooking liquid into a saucepan and boil for about 10 minutes until the sauce is reduced to about 2/3 cup. Stir in the Grand Marnier after the syrup is removed from the heat. Place each pear on a serving plate, then drizzle 2 Tablespoons of syrup either on top of the pear, or around the base.

Serves 4

Stealthy Cooking Tip: This dessert is quite beautiful ... and is all about the fruit. Use firm pears, with no blemishes. Also, use a wine that has a taste you like, as the pears absorb the taste of the wine.

Brined Turkey

2011-11-22T14:23:00.000-08:00

It's time to get the last minute shopping done for Thanksgiving. If you're planning on brining a turkey, here's a nice brine mixture that tastes every bit as good as some of the expensive mixtures on the shelves. The technique of brining is soaking a cut of meat in a salt water bath to add flavor and tenderness. The salt in the brine allows liquid to enter each cell in the meat, making the meat juicier than a regular marinade. Adding herbs and spices makes the meat more flavorful. Brining can be used with turkey, chicken, pork, or even shrimp. After brining, the meat is then grilled or roasted. The amount of time for brining is relative to the size of the cut. Shrimp need only 45 minutes, while pork chops or chicken breasts can use up to 4 hours. A pork tenderloin will benefit from up to 12 hours of brining, and a whole turkey can use up to 24 hours in the brine.

Making your own brine mixture is easy, and quite a bit less expensive than purchasing a premium brand. I bought my ingredients today ... and the total came to $5.59, with enough for three batches. I had to buy more kosher salt, along with juniper berries and fresh herbs, but I already had some of the more common spices, like bay leaves and peppercorns, on my shelf. I saved more money by buying a poultry blend of fresh herbs that included both rosemary and thyme. How much money did I save? The premium brands I looked at cost $18 for enough bring mix for 1 turkey, so my three batches worth of brining mix means I saved $48.41. I'm always happy when I can save, plus I know my ingredients have no additives.
Ingredients:

1 cup Kosher coarse salt
1/2 cup brown sugar
1 apple, sliced
1 Tbs juniper berries (optional, but can substitute 1 tsp whole coriander)
2 sprigs fresh rosemary, leaves removed and chopped
(or 1 Tbs dried rosemary, crushed)
1 Tbs whole peppercorns
(or 1 tsp ground black pepper)
1 Tbs lemon peel (the yellow peel from one lemon)
1 star anise, crushed (or 1 tsp anise seed)
1 tsp minced garlic
2 sprigs fresh thyme (or 1 tsp thyme leaves)
1/2 onion, chopped
2 bay leaves, crumbled
1 gallon water

1 gallon cold water

Directions:

Begin thawing the turkey (if frozen) 2 or 3 days before you plan to cook it by keeping it in the refrigerator. While the turkey thaws, mix all of the brining ingredients, together with just 1 gallon of water, in a large stockpot and bring to a boil on the stove top. Stir to dissolve the salt and sugar. Let the mixture cool to room temperature, then refrigerate until ready to use.

The night before you plan to cook, remove the innards from the turkey and rinse the turkey with cold water. Place the turkey in a large bucket. Mix the cold brining mixture with the additional gallon of cold water and pour over the turkey. If you don't have a bucket large enough to hold a turkey, you can purchase food quality brining bags and place the turkey and brine in the bag, then place the bag in a large enough container to hold them. If you don't have room in your refrigerator for your container, consider using a cooler. After placing the turkey in the brining bag in the cooler, surround the turkey with ice to keep it cool while it brines. Let the turkey sit in the brine overnight, or up to 24 hours. If the brine doesn't fully cover the bird, turn the bird midway through the brining time.

On the day you cook, preheat the oven to 400 degrees F. Remove the turkey from the brine, and discard the brine. Rinse the turkey, inside and out, and place in a roasting pan to cook. I like to put an onion, some sage, and a couple of sliced apples in the turkey cavity while it roasts. Roast the turkey for 1/2 hour, then reduce the heat to 350 degrees F. Cook until the breast reaches 160 degrees, about 2-1/2 hours for a 14 to 16 pound bird.

Happy Thanksgiving!

Stealthy Cooking Tip: Make sure to use Kosher salt, as it doesn't have any additives. Also, to save further on your spice buying, check out the "ethnic foods" aisle for your spices. You'll find bags of anise seed and rosemary for about 1/4 the cost of the cute little bottles in the "spice" aisle.

Balsamic Dressing

2011-11-18T15:26:00.000-08:00

This salad dressing is good with flavors that benefit from a balance of sweet and acidic. This included mixed greens and spinach salads.

Ingredients:

2 Tbs balsamic vinegar
3 Tbs extra virgin olive oil
1 tsp rice wine vinegar
1 tsp honey
1 grind salt

Directions: Mix all ingredients together and pour over salad.

Serves 4-6

Stealthy Cooking Tip: Use extra virgin olive oil for your salad dressings, as it provides the kind of healthy fat that aids digestion. If you like the flavor of olives, experiment with different extra virgin olive oils to find one you really enjoy. If you don't like the flavor of olives, use a "light" extra virgin olive oil and you'll find that the flavor is lighter, not the calories!

Pomegranate Pamesan Salad

2011-11-18T15:15:00.000-08:00

Here's a salad that makes the best of fall's late seasonal produce. I've made it with both spinach and mixed greens, and would have a hard time picking a favorite. The rest of the combination is delicious, as well as colorful. I picked up the pomegranate at the Davis Farmer's Market, where I asked the vendor to help me pick the best one. I loved her answer ... she asked if I liked how the calyx looked. Could she tell that I also like to paint them? When I questioned her again, as to how to pick one that has the tastiest seeds, she answered that this is the time of year when all pomegranates are delicious. How right!

Ingredients:

4 large handfuls salad greens
4 Tbs sunflower seeds
4 Tbs pomegranate seeds
4 Tbs shaved Parmesan cheese
4 Tbs balsamic dressing

Directions:

Cut pomegranate in half, then cut one half in half again. Remove the seeds from the pomegranate, working under water or over a hard non-staining surface, pomegranate juice will stain wood. Mix all ingredients together, then serve.

Stealthy Cooking Tip: Using shaved Parmesan gives flavor bursts of the sharp cheese. That way you can use less cheese and get more flavor. To increase the Parmesan flavor even more, use a fresh wedge of Parmesan and shave the cheese directly onto the salad.

Black Bean Chili

2011-11-14T15:52:00.000-08:00

Here's a chili that's sure to warm you up from the inside out! Plus, it's easy to let it cook all day when you use a crock pot - filling the house with the smells of dinner. If you don't have a crock pot, it still comes together easily on the stove top. Don't let the long list of ingredients put you off - this comes together quite easily. You'll notice there are a variety of chilies, and that they're added at different times during the cooking process. This gives depth of flavor, something you'll appreciate with every bite.

Ingredients:

2 pounds dried black beans
1 bay leaf
2 quarts water

1 tsp olive oil
3 onions, chopped
3 tsp garlic, minced
3 stalks celery, chopped
3 Anaheim chilies, chopped
1 jalapeno pepper, minced

1 quart water, more as needed

1 Tbs ground cumin
2 Tbs chili powder
1 tsp chipotle chili
1 Tbs paprika
1 Tbs oregano
1/2 cup molasses

3 12-1/2 oz. cans diced tomatoes
2 12 oz. cans tomato puree
1 Tbs rice wine vinegar

1/4 cup cilantro
1 tsp chili powder
1 tsp salt (or to taste)
1 cup shredded cheddar/Monterrey jack cheese

Directions:

1. Place black beans and bay leaf in a heavy bottomed non-reactive soup pot, then add water. Bring the water to boil, and boil for one minute. Remove the beans from heat, cover, and let soak for 1 hour. After 1 hour, drain the beans.

2. Chop the onions, peppers, and garlic while the beans are soaking. Place them in a large glass microwave proof container along with the olive oil and microwave them on high for 2 to 4 minutes, until the onions are soft and translucent.

3. If cooking on the stove top, add the cooked vegetables to the beans after the beans have been drained. Add the additional 1 quart of water and return the bean and vegetables to a boil. Reduce the heat to a simmer and cook for 1 hour, adding additional water as needed to make sure the beans are covered by water. After 1 hour, add the spices and molasses, then test the beans to make sure they are soft.

If cooking in a crock pot, add the cooked vegetables, along with the spices and molasses to the drained beans in the crock pot. Add the 1 quart of water and cook in the crock pot for between 4 - 6 hours. Add the tomatoes, tomato puree, and rice wine vinegar, then continue cooking until hot, an additional hour or more.

4. When the beans are cooked, add the tomatoes, the tomato puree, and rice wine vinegar. Cook for an addition 30 minutes.

5. Add the cilantro right before serving. Taste the chili, then add additional chili powder and salt, to taste. Serve in bowls, topping each bowl with 1 tablespoon cheese.

Serves a crowd!

Stealthy Cooking Tip: Chili always seems to taste better the second day. Do taste the chili before serving, as the heat from the spices may decrease overnight. If the chili isn't spicy enough, add additional chili powder. Add fresh cilantro right before serving.

Mexican Quinoa and Black Rice - Two Ways

2011-11-04T17:27:00.000-07:00

I've been playing around with the combination of quinoa and black rice ... inspired by a recipe from Bon Appetit. I like the combination, especially when it involves the taste combination so often found in Mexican cooking - garlic, cumin, and hot spices. I've added some veggies to support the healthy mix. As with some of my other recipes, I've included two versions. Use whichever one you like!

Ingredients:

1/4 cup black rice
1/4 cup quinoa
1 cup water
1 bay leaf
1/4 cup chopped onion
1/4 cup chopped tomato or red pepper
1/4 cup chopped Anaheim chili
1/4 cup chopped zucchini
1/4 tsp minced garlic
1/4 tsp ground cumin
1 Tbs minced parsley
1 Tbs minced cilantro
1 Tbs extra virgin olive oil
1 Tbs lemon juice

Directions:

Heat black rice and water in a saucepan. Rinse the quinoa. Add the quinoa and bay leaf to the rice when the water begins to boil. Return water to a boil, then reduce heat and simmer until rice and quinoa are cooked, about 20 minutes. Meanwhile, put the onion, red pepper, Anaheim chili, zucchini, and garlic in a glass microwave safe container and "sweat" in the microwave for about 1 minute, until the vegetables are soft. Add the cooked vegetables to the cooked rice and quinoa, then mix together with the remaining ingredients and serve.

Version 2: Easy Peasy Mexican Rice and Quinoa

1/4 cup black rice
1/4 cup quinoa
1 cup water
1 cup fresh salsa

Cook black rice and quinoa as above. Place the salsa in a glass microwave safe dish and heat in the microwave for 1 minute. Mix the salsa with the rice and quinoa, then serve.

Serves 2 as a main course or 4 as a side dish.

Stealthy Cooking Tip: I used black rice and red quinoa, but any kind of rice and quinoa may be used in this recipe. Add a salad to make this a meal, or serve as a side dish along with a green salad and a lean meat dish.

Cannelloni Stoup with Ham and Greens

2011-10-28T11:19:00.000-07:00

The smells of beans cooking for hours on the stove makes me think of ... fall, fires in the fireplace, good friends, and good food. I had some delicious beans with ham hocks this last weekend, and realized it had been way too long since I'd cooked up a pot of beans at home. It's been since last fall! Here's a fall recipe for beans with ham and greens. I used cannelloni beans, mainly because that was the only kind of dry white bean I found the day I cooked, but feel free to use any kind of white bean - great Northern, small whites, or cannelloni. Do remember that dried beans don't keep forever! They're tastiest when used within one year of drying. In the past, beans didn't have a "use by" date, but you'll find they have one now. You can still use beans after a year, they just won't taste quite as fresh.

Ingredients:

1 cup white beans
4 cups water
1 ham hock, or 1 cup chopped leftover ham (omit for vegan)
2 cups water
2 cups stock, vegetable or low sodium chicken
Extra water as needed
1 bay leaf
1/2 cup carrot, peeled, quartered lengthwise, and cut into 1/4 inch lengths
1/2 cup zucchini, quartered lengthwise, and cut into 1/4 inch lengths
1 cup onion, chopped
1/2 tsp minced garlic
1 can tomatoes, diced
4 handfuls spinach leaves
salt, if needed

Directions:

Pour beans into a heavy bottomed soup pot. Sort through dry beans and remove any that don't meet the grade. Add the water to the pot and bring to a boil for 2 minutes. Turn off the heat, cover the beans, and allow to soak for about 1 hour. Pour off the water. Add the ham, water, stock, and bay leaf and return to a boil. Reduce the heat to low, partially cover, and let the beans simmer for about 45 minutes to 1-1/2 hours, depending on the type of bean. Add more water, if needed, to make sure the beans are covered by about 1 inch with water and broth. Taste the beans about every 30 minutes. When they are almost tender, add the carrot, zucchini, onion, and garlic. Continue cooking until the beans are tender. Add the tomatoes and heat until the soup is hot. Add the spinach and continue to cook until the spinach wilts. Taste the soup, and add salt and pepper if needed. If you use less water and broth, this will be thick, what I used to call stoup - not quite a stew, not quite a soup, but the best of both. If you'd like a more traditional soup, simply add a little more water.

Stealthy Cooking Tip: Add acidic foods, such as tomatoes, after beans are cooked. The acid in the tomatoes keeps the beans from cooking ... so, if they're added too soon, it can take hours and hours for your beans to get tender! This recipe is also good with other kinds of greens. If you use kale or collard greens, chop the greens into bite size pieces, then add them when you add the carrots and zucchini. Spinach is a quick cooking green, but kale and collards take longer to cook.

Two or Three Part Harmony

2011-10-24T13:15:00.000-07:00

Harmony on the plate usually equals harmony on the palate. Why is this important? Think about these combinations: Pickles and apple pie? Sweet potatoes and saurcraut? Roast beef and carrots? Spicy lamb kebobs and cool tzadziki. Some of those combinations work, and some don't. How do you serve a meal that works together?

One easy way is to serve ethnic foods with side dishes from the same ethnic cooking style. For example, English style roast beef works well with English style roast vegetables, like carrots. Hot Indian curry goes well with cooling yogurts in the same Indian cooking tradition.

Another way to make sure foods are compatable on the plate is to use a little bit of one cooking ingredient in the companion dish. For example, if you're making a pasta dish with basil, you might want to serve a salad that's also got some basil in it. Think spaghetti with caprese salad. You can also use this trick to simply unify your serving. If a sprinkle of one of the spices from your main dish sounds good with the accompanying dish, then chances are the two dishes will taste good together. So, when I make a soup that has parsley, I sprinkle a little bit of the fresh parsley on the salad. That way, the two seem "made for each other."

There's a good reason to serve dishes together that taste good together. The eater will want to have tastes of each food on the plate, then continue tasting and eating, tasting and eating, hopefully eating and enjoying all the variety you've placed there!

Squash Rounds

2011-10-18T12:56:00.000-07:00

I've been trying for some time to find a way to make butternut squash a thing of beauty for my husband. As for me, I love it, unabashedly, in any form. But, I've got to disguise it in a soup, or doctor it up, for him to enjoy the taste. Here's my latest, and so far greatest, effort at doctoring. Today, I've made a separate sweet and savory topping while cooking the squash. He ate it all, which is a good thing. But, I had all the leftovers to myself. Let me know what you think!

Ingredients:

1 tsp olive oil
1 small butternut squash, about 1 pound
1 tsp butter
2 Tbs fresh sage, chopped
2 Tbs fresh flat leaf parsley, chopped
1/4 tsp minced garlic
1/4 cup raisins or chopped dates
1/4 cup slivered almonds
1 tsp cinnamon
2 Tbs orange juice

Directions:

Peel the squash with a vegetable peeler. Cut butternut squash into thin rounds, about 1/2 inch thick. Remove the seeds from the center of the pieces with seeds. Heat a large nonstick skillet over medium heat and add the olive oil. Add the squash rounds and cook until just tender, about 5 minutes per side. Meanwhile, melt the butter in a small nonstick skillet. Add the sage leaves and cook for about 1 minute, then add the remaining ingredients, stirring until the orange juice is evaporated, about 1 minute more. Serve the squash by topping the rounds with some of the raisin nut mixture.

Stealth Cooking Tip: Cooking the squash slowly caramelizes it, bringing out sweetness. The cinnamon topping is reminiscent of holiday streusal toppings. I've decreased the amount of butter, and eliminated the sugar from a typical streusal topping, using the sweetness of the vegetable instead of adding sugar. The hope is that the topping will remind one of holiday treats and get the eater excited about the vegetable.

Barley Risotto

2011-10-13T14:00:00.000-07:00

Risotto is one of those comfort foods that feels like fall. I like to make risotto with mushrooms, but have also used roasted butternut squash, or peas and carrots, or asparagus with equal success. By the way, I measure success as the request for seconds. Recently, I made mushroom risotto, and served it the day after one of my disasters that won't make it here! Everyone has a day when experiments simply don't work. I had one of those days last week. In fact, there was one avid reader, also a relative, who asked what happened to the zucchini latke recipe that was up ... for just a few hours. Yes, I took it down. It was a flop. The photos were nice, the recipe cooked up and looked exactly the way I wanted it to. But, the taste - yuck! Neither of us finished a small portion, and left overs were quickly tossed. I'll work on it again, but won't share the recipe until I get something that tastes as good as it looks! This may seem a long intro for barley risotto, the short version is that the day after that tasteless concoction, I served up this recipe, as an apology to my taste buds. They were delighted! Here it is.

Ingredients:

1 tsp olive oil
1/2 cup chopped leeks or onions
1/2 tsp minced garlic
2 cups sliced mushrooms
3/4 cup barley
1/2 cup white wine
3 Tbs chopped fresh sage
3 Tbs chopped fresh flat leaf parsley
3 Tbs chopped fresh basil
1 quart low sodium chicken broth
1/4 cup soy creamer
1/4 cup Parmesan cheese

Directions:

Pour the chicken stock into a glass or nonreactive container and heat in the microwave. Heat olive oil in a nonstick skillet over medium high heat. Add chopped leeks or onions, garlic, and sliced mushrooms and saute for about 5 minutes. Add the barley to the skillet and stir. Add the white wine, and cook until the wine is absorbed into the vegetables and barley. Add about half of the sage, parsley, and basil. Add 1/2 cup of the chicken broth, stir the risotto, and cook until the broth is absorbed. Continue adding broth and stirring until the barley is "al dente" - cooked through, but still with some bite to it. Add the creamer, stirring to heat, then stir in the Parmesan cheese. Strew the remaining herbs on top of the risotto before serving.

Stealthy Cooking Tip: Barley is a high fiber grain that, like oats, has tremendous cholesterol lowering potential. In addition to helping lower cholesterol, the high fiber and low sodium help to manage high blood pressure and avoid certain forms of cancer. Eating whole grains and high fiber grains work as a healthy eating habit in two major ways. With oats and barley, beta-glucan is absorbed into the blood stream, then helps lower cholesterol by binding to bile acids and excreting them from the body through feces. The fiber in whole grains like barley helps digestion and improves how well the colon functions. This helps guard the body against many diseases of the colon.

Chick 'n Rice Soup

2011-10-07T15:15:00.000-07:00

I first had chicken and rice soup deep in the South, and it was the most soothing and comfortable soup I'd ever tasted. Here's a recipe for a soup that's easy to make, easy to digest, and easy to enjoy. Eat it when fall or winter blows in, when you want something warm and comfortable!

Ingredients:

1 tsp olive oil
1/2 cup chopped onion
1 tsp minced garlic
1/4 cup sliced celery
1/4 cup white wine
1-1/2 cups chopped, skinned chicken meat, thighs or breasts
1/2 cup sliced carrots
1/2 cup peas
1 cup cooked brown rice
1 quart low sodium chicken broth
2 tsp minced fresh sage
2 tsp minced fresh flat leaf parsley
1/2 cup soy creamer ( optional)
1 tsp salt (to taste)

Directions:

Heat olive oil in a large soup pot. Add onion, garlic, and celery and cook until the onion in translucent, about 5 minutes. Add the white wine if the onion starts to stick to the bottom of the pan, or add it after the onion has cooked. Add the chicken, and cook for about 5 minutes more, until the chicken is just cooked. Add the carrots, peas, rice, and chicken broth to the pot. Add about half of the sage and parsley, then cook the soup until the carrots are tender crisp, about an additional 5 to 10 minutes. Add the soy creamer, if using. Taste the soup, and add salt as needed. Serve in bowls, and garnish with the remaining sage and parsley.

Serves 4

Stealthy Cooking Tip: Use leftover cooked rice as a time saver. I used a mixture of brown rice and wild rice. The brown rice almost melts into the soup, acting as a thickener. Brown rice has more fiber than white rice, so it's the rice I prefer. When salting liquids, I use a quick dissolving salt, like Diamond Crystal's Kosher Salt. Add a little salt, taste, then add more salt and taste again, until you have the salt you need.

Watermelon Radish, Avocado and Fennel Salad

2011-09-29T13:30:00.000-07:00

You know how much I love trying something new from the farmer's market. This week, there are still some fresh radishes available at the farmer's market. I found this lovely watermelon radish, then worked to fit it into a salad. This was appreciated by willing dinner guests, or guinea pigs, as the case may be. It follows my regular rule for a salad. For each serving, take a generous handful of greens, add something crunchy, something with a soft texture, a flavor burst, then add a dressing to tie everything together. Today's salad has the frisee as the green, the radish as the crunch, avocado has the silky smooth texture, fennel the flavor burst, and lemon or citrus dressing finishes it off nicely.

Ingredients:

4 large handfuls frisee, or other salad green
1 large watermelon radish, thinly sliced
1 avocado, pitted, peeled, and chopped
1/2 fennel bulb, chopped
2 Tablespoons lemon or citrus dressing

Directions:

Combine all salad ingredients, then toss with dressing.

Serves 4.

Stealthy Cooking Tip: Trying new foods is a great way to increase your palate. Just as you can expect some new foods to delight everyone, some new foods will disgust everyone! Then, there's those tastes that some enjoy and others, well, not so much. Just keep trying, and you'll find more and more things that everyone will eat.

Grilled Figs and Frisee

2011-09-19T19:02:00.000-07:00

Figs are still in season, but their season is nearly over. Here's a season's end recipe with figs that's positively decadent. Figs are already sweet, but grill them and their sweetness sings out. Offset that sweet flavor with the bite of frisee, the crunch of pistachios and fennel, and tie it all together with a smooth goat cheese. A match made in heaven.

Ingredients:

4 figs, sliced lengthwise in half
1 head frisee, separated (or baby arugula)
1/2 head fennel, head cut in half lengthwise, then thinly sliced
1/4 cup shelled, roasted pistachios
1/4 cup crumbled goat cheese
2 Tbs salad dressing (try lemon honey or citrus)

Directions:

Spray grill pan with olive oil and heat over medium high heat. Lay the figs cut side down on the grill and grill for about 30 seconds, turn and grill the other side for 30 seconds, then turn and heat the cut side for an additional 30 seconds, creating a pretty crosshatch pattern. Remove figs from grill pan and allow to cool. Mix frisee or arugula with fennel and pistachios. Mound salad mix on two salad plates. Top each with 4 fig halves and sprinkle with goat cheese. Drizzle with dressing.

Serves 2, easily doubled

Stealthy Cooking Tip: Fresh figs are available from June through September, they're delicate and highly perishable. Even when stored in the refrigerator, they should be eaten within one or two days of purchase. Their sweet taste is complemented by the chewy texture of the skin and the crunchy seeds. Even though they're high in potassium, they're best known for their high fiber, with each fig having about one gram of fiber.

Lettuce Wraps

2011-09-13T12:19:00.000-07:00

My kids love, love, love lettuce wraps. It's what they always order first when we go to PF Chang's. Here's my version, quick to make for those nights when eating in is a necessity. Traditionally, lettuce wraps are made with ground chicken, which can be hard to find. I've use readily available ground turkey.

Ingredients:

12 large lettuce leaves, like butter or bibb lettuce
1 pound ground turkey
1 cup chopped onion
1 tsp minced garlic
2 tsp minced ginger
1/8 tsp cayenne pepper
1/8 tsp red chili flakes
1 Tbs low sodium soy sauce
1/4 cup hoisin sauce
1 Tbs rice wine vinegar
1 8 oz can water chestnuts, drained and chopped
3 green onions, both white and green parts, thinly sliced
2 tsp sesame oil

Directions:

Wash lettuce leaves, leaving them whole, then pat dry with a very clean towel. Arrange attractively on a plate.

Heat a large non stick skillet over medium heat. Add ground turkey, stirring to break into small pieces. Add onion, garlic, ginger, cayenne, and chili flakes and cook until the turkey turns from pink to light brown. Add the soy sauce, hoisin, vinegar, and cook for about two more minutes, until the sauce starts to thicken and the turkey turns brown. Add the water chestnuts and green onions and cook an additional minute for them to warm. Remove from heat and stir in the sesame oil. Spoon the turkey mixture into a serving bowl.

Serve the lettuce leaves alongside the turkey mixture. Allow each person to spoon some of the turkey mixture into the middle of a lettuce leaf. Fold the leaf, eat, and enjoy!

Serves 4

Stealthy Cooking Tip: I buy ground turkey breast, as it's more lean. The cost per pound becomes quite affordable when I buy 5 pounds at a time. I can't usually use that much ground meat at once, so I make patties, freeze them individually, then store them in the freezer in a dated Ziploc freezer bag. Each patty is about 1/4 pound. I can either cook up patties as burgers, or get out several to use in ground turkey recipes. Frozen ground meats keep for about 3 months in the freezer.

Thai Beef Salad

2011-09-08T11:08:00.000-07:00

I usually make this salad with beef, as is traditional. As always, feel free to use whatever kind of protein you prefer. Chicken, pork, fish, tofu - they all work just fine!

Ingredients:

Dressing:

1 Tbs lemongrass from 1 stalk of lemongrass (see directions below)
2 Tbs low sodium soy sauce
1 Tbs honey
1 tsp sesame oil
1 tsp extra virgin olive oil
2 Tbs lime juice
4 Tbs finely chopped mint leaves

Salad:

1/2 cup green beans, cut into 2 inch lengths, and blanched for 1 minute
2 fresh Anaheim chilis or 1 fresh red or green pepper,
finely chopped, or 4 Tbs canned green chilis
1 jalapeno or serrano chili, finely chopped
8 cherry tomatoes
1 green onion, thinly sliced
3 cups mixed salad greens

Protein:

2 4-ounce portions of lean protein,
tenderloin beef or pork, chicken breast, or tofu slices
1 tsp minced garlic
1/4 tsp freshly cracked black pepper
1/4 tsp red pepper flakes or cayenne pepper (optional)
1 tsp olive oil (or use olive oil spray)

Directions:

Start by making the salad dressing. Lemongrass lends a pungent lemon flavor to the dressing. To prepare lemongrass, remove the hard outer leaves from one stalk of lemongrass, finely chopping the tender inner core to make 1 tablespoon. Mix lemongrass and remaining dressing ingredients in a small bowl. Set aside.

Make salad mixture by first preparing green beans. Use either yard long beans, green or yellow beans. Cool beans after cooking, then mix with with remaining salad ingredients. Remove seeds and membranes from Anaheim chilis and jalapeno if you like a mild taste, leave them in if you like it hot.

Heat a heavy bottomed nonstick skillet on the stove top. Spray with olive oil, or swirl 1 tsp of oil in the bottom of the pan until the oil just starts to smoke. Prepare the meat or chicken by coating with garlic, black pepper, and optional hot pepper flakes and cayenne. Cook until done to your liking, about 1 minute per side for rare tuna, 2 minutes per side for tofu, 3 minutes per side for medium rare steak, 4 minutes per side for medium pork, or 4 to 5 minutes per side for cooked chicken. Remove meat from pan and cover while you prepare the salad plates.

To serve, spoon half the dressing over the salad greens, toss, then divide among plates. Slice the meat or protein into thin slices, then toss with remaining dressing. Arrange attractively on top of salad.

Serves 4 as a side salad or 2 as an entree.

Stealthy Cooking Tip: If you're accustomed to eating large portions of steak or meat for dinner, 4 ounces won't seem like much per serving. However, thinly slicing the meat, and arranging it on top of a salad fools the eye into thinking there's more. In addition, the array of spices keeps the tastebuds so busy, they don't miss the meat either. Be surprised with the results!

Vacation and Restaurant Savvy

2011-09-03T13:28:00.000-07:00

I'm just back from vacation, a family reunion, and two weddings all rolled into a two week long extravaganza. I stepped on the scale this morning, peeking at the result of two weeks without my own stealthy and healthy eating, and exhaled one big sigh of relief. Not bad - I feel great, with no weight change, even though I've eaten at more restaurants than I can count. What's the strategy? Don't think I missed out on a single piece of wedding cake, made the martyr by skipping meals, or had teeny, tiny pieces of just this and that. Here's some guidelines for vacations, eating out, and continuing healthy eating habits even when it's not convenient.

Staying in a condo, or renting an apartment for a few days or a week, is becoming more and more popular. If this is one of your vacation plans, take advantage of the kitchen and prepare some of your own meals. When you shop, think like a local. For example, I like fruit and yogurt for breakfast. When I travel, I look for locally produced yogurts and locally grown fruits. Think melons or papaya in Mexico, have apples for trips to the States and Canada, or enjoy kiwi in Australia.

Going out to eat? Look for menu items that echo the healthy strategies you practice at home, but with a local flair or restaurant speciality. If you like to eat salad at lunch, look for an unusual salad or the house speciality salad and order that. Next, check out portion size by looking at the plates that are coming out of the kitchen. It's okay to order an appertizer size for your entree, to split an entree, or take half your entree home. Also, if you order dessert, check dessert size. Some desserts are large enough for a table of 4. If that's the case, consider choosing one that everyone likes, then requesting silverware for all.

Get up early ... and exercise! If you don't regularly exercise in the morning, try to do so when on vacation. This suggestion serves multiple purposes. First, you'll get the exercise you need for optimum digestion, and you'll increase your energy levels. Second, getting up early will lead you to bed early, and hopefully help you get the sleep you need to really enjoy your days. Third, you won't be staying up late taking in extra calories with evening drinks and snacks.

Speaking of exercise, walk and move! If it's possible, find active activities for your vacation days. Walking means more than a hike in the woods. Consider a walk through long city blocks for window shopping, or walking from the hotel to the restaurant across town (if you're in a town where you feel comfortable walking). Try new things. Snowshoe? Climb a mountain? River raft? The list is endless. The results are the same, you'll work up a great appetite to enjoy those restaurant meals.

Pad Thai

2011-08-30T13:28:00.000-07:00

Here's my favorite version of pad thai. I've had lots of different tasting pad thai, with good reason. Pad thai is a lot like spaghetti in that there's as many versions as there are cooks. I've had it hot, salty, sweet, and sour. This recipe balances all of those tastes. My version started out from a recipe in Cook's Illustrated, with my simplifications, substitutions, and additions. For me, cooking is all about creating food that tastes good to me and my family ... so work this recipe until it tastes just as good for you and yours. Feel free to further simplify this recipe, making your own substitutions or additions.

Ingredients:

4 oz. pad thai rice sticks
about 4 cups very hot water

1/4 cup lime or lemon juice
1/4 cup water
2 Tablespoons low sodium soy sauce
1 Tablespoon rice vinegar
2 Tablespoons brown sugar
1/4 tsp cayenne pepper
1 Tablespoon olive oil

8 ounces firm or extra firm tofu, cut into 1 inch cubes
(4 ounces per person)

1 whole egg, plus 1 egg white

1 tsp olive oil
1 tsp minced garlic
1 jalapeno chili, seeded and deveined, then minced
or 1/2 Anaheim chili, seeded and deveined, then minced
3 green onions or scallions, sliced
2 carrots, cut into 1/4 x 1/4 x 3 inch long matchstick slices
2 cups mung bean sprouts

8 ounces shrimp, peeled and deveined
(4 ounces per person)

1/4 cup chopped cilantro
2 Tablespoons chopped peanuts

Directions:
1.   Place the rice sticks in a bowl and cover with the 4 cups of hot water. If your tap water isn't very hot, use your microwave or stove top to heat water until steaming but not boiling. Cover the bowl, and let sit for 20 to 30 minutes, until the rice sticks are very limp, but not cooked through.

2.   Prepare the sauce while the rice sticks are sitting. Use a medium size bowl to mix the lime juice together with the 1/4 cup water, soy sauce, vinegar, sugar, cayenne, and olive oil. Taste the sauce, to make sure you like the balance of sour (from the lime juice and the vinegar), salty (from the soy sauce), sweet (from the sugar), and heat (from the cayenne pepper). If you can't taste one of the four flavors to your liking, add a little more of the corresponding ingredient.

3.   Place the tofu cubes in the sauce. Heat a broiler, and cover a small cookie sheet with foil. Use a slotted spoon to drain the tofu cubes, letting the remaining sauce drain back into the bowl, and place the tofu on the cookie sheet. Broil the tofu for 12 minutes total, turning it every 3 minutes. When done, remove from broiler and set aside.

4. Using a small bowl, whisk together the whole egg and egg white, then set aside.

5. Chop the remaining vegetables, and set aside. Prepare the shrimp, by peeling and deveining. To peel shrimp, grab the legs and peel the tough shell off of each shrimp. The hard tail part will remain, but the tough shell should come off in one or two pieces. Using a small paring knife, cut each shrimp along the back, where you'll see a small black line (which is the shrimp's digestive tract). Remove the black line, throwing it away. Set the shrimp aside.

6. Begin cooking the pad thai when the rice sticks are ready, and all the remaining ingredients are ready to cook. It will now come together quickly. Heat a large nonstick skillet, adding the 1 teaspoon of olive oil. Use a wooden spoon to scramble the eggs, cooking them until they softly hold their shape. Add the garlic, chili peppers, and about half of the green onions to the eggs and cook for an additional minute. Add the sauce, the carrots, and the noodles and cook until the sauce has cooked down and the noodles are done. Add the bean sprouts, tofu, and shrimp and toss until well mixed.

7. Serve by dishing up noodle mixture onto each plate, and topping with some of the remaining green onion, peanuts, and cilantro.

Serves 2. Easily doubled.

Stealthy Cooking Tip: Add additional vegetables, like zucchini or mushrooms, to your taste. Also, if you have someone who doesn't like something, cook it separately, then serve it on the side. For example, I don't like shrimp, so I cooked the shrimp separately, and omitted it from my plate.

Peach Salsa

2011-08-09T16:36:00.000-07:00

Here's a salsa that's good on it's own, or use it as I did - as a topping for grilled pork tenderloin.

Ingredients:

2 peaches, peeled, pitted, and cubed
1/4 cup chopped onion
1/4 cup chopped red pepper
1 Anaheim chili, chopped
1 jalapeno, minced
1 Tbs cilantro, chopped

Directions: Mix everything together. Enjoy!

Stealthy Cooking Tip: The amount of each ingredient in salsa can be varied according to your taste. Add more or less of anything. When I made this recently, I used leftover canned peaches - or you can use whatever kind of fruit you have on hand: plums, mango, pineapple are some ideas.

Ahi Tuna Salad

2011-08-02T07:21:00.000-07:00

I had the good fortune to discover Lefty's last weekend, it's on the main street in Nevada City. Everything I tasted was so good, and I especially enjoyed an Ahi tuna salad, cool on a hot summer day. Here's my version of an Ahi Tuna salad. It's especially nice because the tuna steaks only cook for 1-1/2 minutes per side, so the kitchen won't heat up.

Ingredients:
1 quart water
8 oz whole wheat spaghetti noodles, broken into 3 or 4 inch pieces
1 red pepper, thinly sliced
4 green onions, including green tops, sliced into thin rounds
1 cup sugar snap peas, thinly sliced
8 mini carrots, thinly sliced lengthwise
1 jalapeno, sliced crosswise
2 cups mung bean sprouts, cut into 1-1/2 inch lengths
1/4 cup cilantro, chopped
1/4 cup spinach, thinly sliced
1/4 tsp sea salt
1/4 cup seasoned rice vinegar
2 tablespoons agave nectar (or sugar)
2 tablespoons low sodium soy sauce
1 tablespoon extra virgin olive oil
1 tablespoon sesame oil
1/4 tsp hot pepper flakes
1 pound ahi tuna (about 2 steaks)
several grinds of sea salt
several grinds of pepper
several shakes of cayenne pepper
1 tsp olive oil
Directions: Heat water in a large stock pot until boiling. Add noodles and cook until al dente, about 8 or 9 minutes, or as indicated on the package.
Cut vegetables while noodles are cooking. I used a Cuisinart, so that everything was sliced the same width. A mandoline would work equally well, or simply use a knife. Put all of the cut vegetables into a large bowl. When the noodles are done cooking, drain them and rinse with cold water. Add them to the vegetable mixture. Mix the vinegar, sweetener, soy sauce, oils, and pepper flakes in a small container, then use most of the dressing to dress the salad, reserving about 1/4 of the dressing for pouring over the finished salad. Taste the salad, and add up to 1/4 teaspoon of salt, to taste. Mound 1/4 of the vegetable and noodle mixture on each of 4 plates.
Heat a nonstick skillet over medium high heat, and add the olive oil. Season the ahi tuna steaks with salt, pepper, and cayenne. Add the tuna to the skillet. Cook about 1-1/2 minutes per side, so that the tuna is rare. Remove immediately from the heat, and slice. Arrange several slices on top of each salad. Top with the remaining dressing.

Serves 4
Stealthy Cooking Tip: Here's another utterly stealthy way to add vegetables to a meal. The noodles seem to disguise the veggies, and the tuna adds an utterly delicious topping! When you dish the salad yourself, you can also control portion size. If you're concerned about getting too much dressing, use your hands to dish the salad, and let any extra dressing drain back into the mixing bowl.

Grilled Lobster Tail

2011-07-26T14:15:00.000-07:00

When I think of lobster tail, I think of a quick way to weight gain. But, it isn't the lobster that's so fattening, it's all that butter sauce! This recipe uses a healthy grilling technique to cook the lobster, then bathes the cooked seafood with delightful lemon. This makes an especially easy, especially healthy alternative, and especially tasty dish!

Ingredients:

1 lobster tail
1/2 tsp olive oil
1 lemon, cut into wedges

Directions:

Preheat grill. Rub grates with oil to preven sticking. Lay lobster tail on grill, flesh side down, and grill for about 5 minutes. Turn over, and grill for an additional 5 minutes. The lobster is done when the flesh is opaque and firm. Serve with lemon wedges on the side.

Serves 1 - 2

Stealthy Cooking Tip: Lobster is one of the leanest forms of protein, containing less saturated fat, calories, and cholesterol then most other sources including beef, pork, or chicken. Eating lobster with butter may be delicious, but it's overrated. Use the freshest lemon you can find, and try a delicious squeeze of lemon juice.

Wonton Soup

2011-07-19T07:57:00.000-07:00

I saw some miso base on the shelf recently, and fondly remembered miso soup from my own ancient history - probably something like 35 years since I've made miso soup. My original recipe simply mixes water with miso base, then adding little cubes of tofu and some slices of green onion. To tell the truth, I can't imagine foisting that miso soup on my clan, but I can think of ways to incorporate it's goodness into something they would like. Hence, today's wonton soup. It incorporates basic miso soup, but builds on the basic soup by adding familiar wontons. The wontons are fun to put together, and have great potential as a project for young cooks and chefs who want to help in the kitchen.

Ingredients:

1 tsp olive oil
1/4 cup chopped sweet onion
2 cups chopped spinach
1 Tbs thinly sliced green onions
2 slices bacon or pancetta, cooked and chopped
1/2 tsp minced garlic
1/4 cup white wine
1/4 cup soft tofu, or ricotta cheese
1/2 tsp kosher salt
1/4 tsp black pepper
1/4 tsp red pepper flakes (optional)
15 wonton wrappers

1 quart chicken broth
2 Tbs miso paste
2 cups water
1/2 cup thinly sliced green onions
1 Tbs parmesan cheese (optional)

Directions:

Heat olive oil in a nonstick skillet. Add chopped onion and cook until translucent, about 3 to 5 minutes. Add spinach, green onions, cooked, bacon, garlic, and white wine. Cook until spinach turns bright green and begins to wilt, about 1 more minute. Mix in tofu or ricotta, and taste as you season with salt and peppers. Remove from heat.

To make wontons, set a small bowl of water near your wonton wrappers and filling. Put about 1 teaspoons of filling into the center of a wrapper. Use your finger to moisten the edges of the wrapper with water, then fold the wrapper in half over the filling, forming a triangle. Next, bring the two sides of the triangle together, overlapping them, and seal with another dip of your finger into the water. Continue making wontons until you've used up all the filling. There should be about 15 to 20 wontons.

To make the soup, bring the chicken broth, miso paste, water and 1/4 cup of the green onions to a simmer. The wontons should cook in just one layer, so they'll need to be cooked in batches. Add enough wontons to cover the bottom of the simmering soup and cook until they rise to the top of the soup, about 5 minutes. Add remaining wontons and repeat. Add the remaining green onions to the soup.

To serve, ladle several wontons into each soup bowl. Cover with soup. Top with parmesan cheese, if using, and serve.

Serves 4 to 6

Stealthy Cooking Tip: Miso is a soybean based product, which means it's high in protein. It imparts a wonderful flavor to chicken broth ... but is a flavor you might not quickly identify. Enjoy!

Nice n' Spicy Carrot Soup

2011-07-13T15:44:00.000-07:00

Here's a soup that's good year round, inspired by a recipe from Annie Sommerville's Fields of Greens cookbook. My garden carrots are just starting to come in, so they're especially sweet right now, and make a splendid soup. Because carrots keep so well, they're easy to obtain any time of year, making this soup good during fall and winter, too. The carrots won't be so sweet then (they lose some of their sweetness during storage), so make sure to use a sweet potato during winter.

Ingredients:

1 tsp olive oil
1 cup sweet onion, chopped
1 tsp minced garlic
1 tsp ground cumin seed
1 tsp ground coriander seed
1 tsp ground ginger (or 1 tsp grated fresh ginger)
1 quart chicken broth or vegetable stock
1 cup water, if needed
5 cups chopped carrots
1 cup chopped potato, white potato or sweet potato
1/2 cup orange juice
salt, if needed
1/4 tsp pepper
1/4 tsp cayenne (optional)
1 Tbs. chopped cilantro

Directions:

Heat olive oil over medium heat in a large stock pot. Add onion and cook until translucent, about 5 minutes. Add spices, stirring constantly for about 1 minute while they brown. If the onion and spices begin to stick to the pan, add a little of the broth or stock. Add the quart of broth, along with the carrots and potato, and continue to cook over medium heat until the carrots and potatoes are soft. If the stock boils off and is below the level of the vegetables, add up to 1 cup of water, so that the veggies remain covered with liquid while cooking. When the vegetables are soft and cooked, remove from heat. Working in batches, blend the soup in a blender until smooth, taking care to use the cover so that the hot liquid doesn't burn you. Return the soup to the cooking pot, stirring in the orange juice. Season with salt, pepper, and cayenne as needed, tasting after each addition. Ladle into bowls and top with cilantro.

Serves 4 to 6

Stealthy Cooking Tip: Blending vegetables makes them indecipherable! If someone in your family doesn't like the crunch of carrots, this might make a carrot lover out of them. Conversely, if someone in your family doesn't normally like cooked carrots, the blending may change their mind. Feel free to call this Nice n' Spicy Orangey Soup ... I have!

Roasted Potatoes and Green Beans

2011-07-01T11:59:00.000-07:00

Here's a healthy take on potato salad. Roast the potatoes, add veggies, omit the mayo dressing, and add some healthy oils. This adds to a summer bbq whether served hot, warm, or cold. In addition, this recipe can easily be made on the grill.

Ingredients:

4 potatoes, cut into 1-1/2 inch cubes
1/2 pound green beans, ends trimmed and cut into 1-1/2 inch lengths
1/2 white onion, chopped
1/4 tsp minced garlic
2 tsp olive oil, plus spray olive oil
1 tsp mixed herbs (I used Mrs. Dash)
1/4 tsp hot pepper flakes (optional)
1/4 tsp salt, or to taste
1/4 tsp pepper, or to taste

Directions:

Preheat oven to 425 degrees, or preheat grill. Mix vegetables with olive oil and herbs. Prepare a low sided cookie sheet or grill pan by lightly coating or spraying with olive oil. Pour veggies into prepared pan. Roast in oven for 40 minutes, turning after 20 minutes. Add hot pepper flakes, if using, and season to taste with salt and pepper. Serve hot from the oven, warm, or refrigerate to serve cold later.

Serves 4

Stealthy Cooking Tip: If you enjoy a potato side dish with your grilled foods, this one is delicious and easy to make. Long boiling and draining means many nutrients go down the drain with the cooking water. Roasting or grilling the vegetables means that all the nutrients stay in the veggies. Also, replacing mayonnaise with healthier olive oil ups the health value on a loved picnic staple!

Grilled Lemon Chicken

2011-06-24T15:19:00.000-07:00

Here's a summer recipe that uses healthy techniques to grill chicken. It's also good for grilling vegetables. I cooked this last week when the weather was so hot here that I couldn't even think about cooking inside. Everything was cooked on the grill - keeping the heat outside.

Ingredients:

1/2 cup plus two tablespoons lemon salad dressing
zest of one lemon
1 pound boneless, skinless chicken breasts

1/2 fresh pineapple, peeled, cored, and sliced
1 bell pepper, sliced with ribs and seeds removed
1 onion, sliced
1/2 lemon, cut in half, then sliced

Directions:

Mix the 1/2 cup lemon salad dressing along with the zest and pour into a glass bowl. Add the chicken breasts, then cover the bowl tightly and refrigerate until ready to grill. The chicken can be marinated for just a few hours or up to 12 hours. The longer the chicken marinates, the better the taste.

Heat a gas or charcoal grill. Add the chicken to the grill first, as they will take about 10 minutes per side to cook through. While the chicken cooks, brush the pineapple, pepper slices, and onion with the remaining two tablespoons of lemon dressing. Add the pineapple and vegetables to the grill when about 6 minutes of cooking time remains, turning them after they have cooked for about 3 minutes per side. Remove chicken, pineapple, and vegetables from the grill and serve with slices of lemon.

Serves 4

Stealthy Cooking Tip: If you grill frequently, consider investing in a digital meat thermometer. Chicken needs to be cooked to an internal temperature of 180 degrees. While undercooked chicken is unhealthy, overcooked chicken can be tough. An easy way to check if chicken is done is to press on the meat, if any red juices run out, the chicken isn't done. However, many cooks tend to cut the meat to see if any red remains. While this does give a good read on the "doneness" of the meat, all off the moist juices run out resulting in dry meat. Digital meat thermometers read internal temperatures and make a tiny hole in the meat, allowing correct cooking temperatures without sacrificing a tender meal.

Lemon Honey Dressing

2011-06-20T14:32:00.000-07:00

This dressing is very similar to honey mustard dressing. Both are good on salads, or can be used as a marinade.

Ingredients:

1/4 cup fresh lemon juice
1/4 cup honey
2 Tablespoons dijon type mustard
1/2 cup extra virgin olive oil

Directions:

Mix all ingredients together in a jar. Shake or whisk until blended.

Stealthy Cooking Tip: As with honey mustard dressing, remember not to give honey to children under the age of 1. Try using a local honey. You can usually find a honey vendor at your local farmer's market, and they can usually tell you the approximate area where each honey comes from. If you choose a honey that's local to your area, it may help you build immunity to seasonal allergies.

Black Rice Pilaf

2011-06-14T16:46:00.000-07:00

Black rice is making a debut in our markets here in Sacramento. It's hard to come by, however, and it took me several trips to find it. I finally found some at Whole Foods, in the bulk food section under the brand name of Forbidden Rice. Why all the search for black rice? I had read that black rice was higher in nutrients than brown rice, and that it boasts a nice, nutty flavor. What I read about taste is right - black rice has terrific flavor. This recipe brings out the best of the flavor.

Ingredients:

1 cup water or chicken stock
1/2 cup black rice (or wild rice)
1 tsp olive oil
1/4 cup diced sweet onion
1/4 cup chopped pistachios
1 tablespoon minced parsley
1/2 cup diced pear
1 tablespoon lemon juice
1/4 teaspoon salt
1/4 teaspoon pepper

Directions:

Cover rice with water or stock and bring to a boil. Cover, reduce to a simmer, and cook until tender, about 40 minutes. Or, cook rice in a rice maker. While rice cooks, heat olive oil in a nonstick skillet. Add onion to skillet, and cook until translucent, about 5 minutes. Remove from heat, then stir in nuts, parsley, and diced pear. Sprinkle lemon juice over all, and stir to combine. When rice is cooked, add rice to rest of ingredients, and stir. Taste, and correct seasoning with salt and pepper, if needed.

Stealthy Cooking Tip: Taste, then taste again. Chicken broth, even low sodium broth, contains salt. Adding salt at the end of the cooking time helps you control the amount of salt, also called sodium chloride, in your food. So, taste your finished dish before you add the salt. If it's okay, don't feel that adding more salt is required. If it needs more salt, add about half of the recommended amount, then taste again. If you still need more, then add more ... and taste again. If you serve a dish that's flavorful, you won't need to have a salt shaker on the table.

Spinach with Polenta Croutons

2011-06-03T15:27:00.000-07:00

When I go out to eat, one of the things I like to do is to note what makes something taste so good. Then, I work to re-create that taste at home using healthy ingredients and healthy cooking techniques. I recently tasted a spinach salad that had croutons made from polenta. In addition to adding to the overall complexity of taste, the croutons also added a satisfying crunch, and made the salad substantial enough to call a meal. Here's my rendition.

Ingredients:

2 3/4 inch thick slices of premade polenta
2 handfuls of baby spinach
1 handful of thinly sliced cabbage (or use broccoli or cabbage slaw)
4 tomato wedges
1 tablespoon gorgonzola cheese
1 tablespoon salad dressing

Directions:

Preheat oven to 350 degrees. Cut the slices of polenta into 3/4 inch cubes. Place the polenta cubes on a baking sheet lined with aluminum foil and spritzed with olive oil. Bake the cubes for about 15 minutes until they begin to turn golden and brown in spots. For additional color, turn the oven to broil and broil the polenta croutons an additional minute or two until brown.

While the polenta is browning, arrange the spinach on a salad plate. Top with cabbage or broccoli slaw, tomato wedges and cheese. Use whatever kind of cheese you like best, and have on hand! Pour dressing over salad, then top with croutons. Serve immediately, while the croutons are still warm, and the salad greens are still cold.

Serves one as a main course or two as a side salad.

Stealthy Cooking Tip: Using premade polenta turns this salad into one that can be made quickly. Sometimes quick fixes help us to eat more healthy ... so keep things you can fix quickly available in your frig so you can have them when you want them!

Norma's Spinach Salad

2011-05-18T12:30:00.000-07:00

Here's the spinach salad I ate as a kid, the one that sold me on spinach!

Ingredients:

1 bag prewashed spinach, or two bunches fresh spinach
1 cup sliced water chestnuts
1 cup mung bean sprouts
4 slices cooked bacon, crumbled
2 hard cooked eggs, chopped

Spinach Salad Dressing

Directions:

Wash spinach and tear into bite size pieces. If spinach is very dirty, wash by submerging in water and swishing around gently. Remove spinach, replace water with clean water, then submerge spinach again. Dry in a salad spinner. If dirt remains, wash spinach one more time. Mix spinach gently with water chestnuts, sprouts, and bacon. Add 1 tablespoon of dressing per person and toss the salad. Top wih chopped hard cooked eggs.

Serves 4

Stealthy Cooking Tip: For a vegetarian version, I've frequently used vegetarian "bacon" with good results. I do like to keep the bacon, or bacon substitute, as part of the recipe as it acts as a great foil to the sweetness of the dressing.

Spinach Salad Dressing

2011-05-18T12:25:00.000-07:00

Here's a tangy spinach salad dressing, the one I use with Norma's spinach salad.

Ingredients:

1/2 cup extra virgin olive oil
1/4 cup catsup
1/4 cup sugar
1/4 cup minced onion
1/4 cup vinegar
1 tsp worchestershire sauce

Directions:

Place all ingredients in a jar and shake well. Shake again before dressing the salad

Stealthy Cooking Tip: This dressing tastes so good that everyone will be eating their spinach salad, but the good taste also means it's more difficult to handle on portion control. Either dress the salad in a large bowl before serving, or dress each serving individually. If dressing the salad in the bowl, allow no more than 1 tablespoon dressing per serving. Pour the dressing down the side of the salad bowl, instead of directly onto the greens, to more evenly proportion the dressing throughout the salad. Allow the same amount of dressing if dressing each individual salad on a plate ... then, drizzle no more than 1 tablespoon dressing over each portion. Use an actual tablespoon until you're comfortable with your ability to "eyeball" the amount. Don't put the dressing on the table! Kids, especially, will pour much more dressing than they need on their salad.

Polenta with Tomato Mushroom Sauce

2011-05-04T09:19:00.000-07:00

I made a cheesey polenta topped with a tomato mushroom sauce for years, and it was very tasty. The amount of cheese, however, wouldn't allow me to include it as a healthy recipe. As a result, it wasn't served very often at our house. However, because it was one of the first vegetarian recipes that family members would actually request, I've been working on a healthy revision. Here's the new rendition. It was served last night ... and my squad of picky eaters wanted seconds! Surely, that's success!

Ingredients:

1 roll of pre-made polenta
1 tsp olive oil (or two sprays)
1-1/2 cup tomato sauce (save leftover sauce for an additional meal)
2 cups sliced mushrooms
4 Tbs shredded mozzarella cheese
4 tsp shredded parmesan cheese

Directions:

Slice polenta roll into 1/2 inch slices, 3 slices per person. Heat olive oil in a non-stick pan over medium high heat. Heat polenta slices until brown on each side, about 5 minutes per side. Meanwhile, place sliced mushrooms in a microwave safe container. Cook on high power for 1 minute, stir and cook for an additional minute. Continue cooking in 1 minute increments until the mushrooms are "sweated" and limp. Add tomato sauce to mushrooms and heat in microwave until hot. Serve by arranging 3 slices of polenta on each plate. Top with some of the tomato mushroom sauce, then sprinkle each serving with 1 tablespoon of the mozzarella cheese and 1 teaspoon of the parmesan.

Stealthy Cooking Tip: This is a time saving recipe, that combines prepared products with fresh. Store prepared polenta uses simpe cornmeal with minimal salt, making it a healthful product. To make this recipe even simpler, purchase prepared tomato sauce. If buying prepared sauce, check the contents ... some sauces taste so good because they're loaded with sugar!

Turkey Curry

2011-01-03T16:19:00.000-08:00

Here's another way with holiday leftovers. This recipe uses one of my favorite savory combinations: mushrooms, onion, and peppers. They're mixed together with a tasty mix of spices, then toned down with coconut milk.

Ingredients:

1 tsp olive oil

1 cup vertically sliced onion

1 cup sliced mushrooms

1/2 cup sliced red or green pepper

1/2 tsp minced garlic

1 tsp chili powder

1/2 tsp ground turmeric

1/4 tsp red chili flakes, or to taste

1 tbs fish sauce

2 cups shredded cooked turkey

1/2 cup raisins

1 cup light coconut milk

1 tsp lemon zest

up to 1/2 tsp salt, to taste

cooked brown rice

Directions: Cook brown rice as indicated on package. Heat oil in a non stick or cast iron skillet over medium heat. Add onion, mushrooms, and peppers and cook about 2 to 3 minutes, until onion is translucent. Add garlic, spices, and turkey and cook until turkey is heated through. Add raisins and coconut milk and heat only until coconut milk is hot. Take care to not bring the curry to a boil after the coconut milk is added, as the coconut milk may curdle. Correct the seasoning with the lemon zest and salt, adding the salt a little at a time, tasting after each addition. Serve the curry alongside, or over, the rice.

Serves 3 or 4

Stealthy Cooking Tip: Turmeric imparts a deep yellow or orange color to foods. Incidentally, it stains clothing yellow, too - so wear an apron when cooking with it. Health wise, turmeric's best known qualities are it's anti-inflammatory properties, making it especially appropriate for arthritis, preventing degenerative neurological diseases like Alzheimer's and multiple sclerosis. Turmeric can also be used to increase the yellow color in egg dishes or dressings. If, like me, you don't use it often, remember that most spices don't last forever. Replace your turmeric every year.

Easy Split Pea Soup

2010-12-27T09:17:00.000-08:00

Tis the season for large meals, and that means lots of leftovers. So, what to do with all those leftovers? That's the theme for the next few posts. Here's an easy way with split pea soup. Make it in a crock pot for hands free time. There's no worrys here about making sure the meat is cooked thoroughly, because you'll be starting with that left over ham bone from that large ham you had! Just add a few extras, and voila, it's soup! For a filling and healthy dinner, just add some whole grain bread. Kick it up by adding a green salad.

Ingredients:

1 left over meaty ham bone
2 cups split peas (usually this is the amount in a bag of split peas)
1 onion, chopped
1 carrot, chopped
2 ribs celery, sliced (optional)
1 bay leaf (optional)
2 tsp dried parsley (optional)
6 cups water
1 tsp salt, to taste
1/2 tsp pepper, to taste

Directions:

Place ham bone in crock pot or slow cooker. Add vegetables and spices, if using. Cover with water and cook on high for 4 to 5 hours or low for 8 hours. Remove the ham bone, picking off any remaining pieces of meat. Taste for seasoning, adding salt and pepper. Enjoy!

Stealthy Cooking Tip: This soup freezes well. If this recipe makes more than you'll eat soon, freeze part and enjoy later. Healthy eating and convenience, too!

Chicken Cacciatore

2010-12-20T17:27:00.000-08:00

Here's an Italian version of using mushroom, onions, and peppers with a protein, and serving it with a carb. This makes a quick and easy to make one dish meal. You can increase the health factor by using whole wheat pasta, and increasing the amount of vegetables.

Ingredients:

1 tsp olive oil
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 cup chopped red pepper
1/2 cup sliced mushrooms
1/4 tsp minced garlic
1 pound boneless, skinless chicken breasts or thighs
1 12-oz can Italian stewed tomatoes
1/4 tsp crushed red pepper flakes (optional)
up to 1/2 tsp salt
up to 1/4 tsp black pepper
8 ounces whole wheat pasta (rotini or penne)
1/4 cup chopped fresh flat leaf parsley

Directions:

Heat oil in skillet, then add chopped onion. Let cook over medium heat for a minute or so, then add peppers. Cook another minute and add the mushrooms and garlic. Chop the chicken into 1 inch cube pieces. Add the chicken to the skillet with the vegetable mixture. Cook the chicken until it turns white on all sides. Add the stewed tomatoes, along with their juice and cook the mixure until done. While the chicken cacciatore cooks, bring a large pot of water to a rolling boil and add the pasta. Cook until done, following the package directions, usually about 8 to 10 minutes depending on the type of pasta. Drain the pasta. Taste the cacciatore and season with salt, pepper, and hot pepper flakes to taste. To serve, spoon 1/2 cup of pasta into a shallow bowl, then top with 1/4 of the chicken mixture. Sprinkle some fresh parsley on top.

Stealthy Cooking Tip: This dish comes together fast - you can start cooking the onion while you're chopping the remaining vegetables. Using boneless, skinless chicken reduces the fat, and also reduces the cook time for the chicken. You'll want to cook it quickly during the initial "browning" stage - when it actually turns whitish. Then, lower the heat so the dish simmers slowly. Removing the fat from the chicken may make it more healthy to eat, but it's also easy to overcook chicken when it no longer has the fat. Practice! It's all good.

Winter Spinach Salad

2010-12-03T13:28:00.000-08:00

Here's my go to spinach salad recipe for the winter months. It's definitely a favorite in our house, as it combines the sweet flavors of fruit with the crunch of nuts and the smooth feel of cheese. The flavors and textures add up to an enjoyable salad experience. Add a favorite salad dressing, and it's a winner!

Ingredients:

2 cups baby spinach leaves
1/2 cup sweetened dried cranberries
1/4 cup sliced almonds
2 Tbs crumbled feta cheese
2 Tbs salad dressing

Directions:

Mix all ingredients together. Plate and enjoy!

Serves 2 (can easily be doubled, tripled, or more)

Stealthy Cooking Tip: A variety of textures creates interest, both visually and taste wise. Also, the colors of this salad create another layer of visual interest - the green background with red and white punctuation. Attractive foods are always a pleasure to eat! Feel free to use less dressing, but don't add more than 1 Tbs per person.

Stuffed Portobello Mushrooms

2010-11-15T08:30:00.000-08:00

Here's a main supper dish that makes the most of one of my favorite flavor combinations - namely, mushrooms, onions, and peppers. Serve this for a tasty brunch or as a main course for a vegetarian dinner. It's a great way to celebrate Meatless Monday!

Ingredients:

4 whole portobello mushrooms

4 tsp minced frozen cilantro or 1/4 cup minced fresh cilantro- see tip

1 Tbs olive oil

1 Tbs balsamic vinegar

1/2 tsp minced garlic

1 tsp dried oregano

1/2 red pepper, diced (1/2 cup)

1 slice onion, diced (1/4 cup)

2 slices cubed day old bread, cubed

1/2 cup shredded mozzarella cheese

1/4 cup minced fresh parsley

2 Tbs fat free milk

2 eggs, beaten

4 Tbs parmesan cheese

Directions:

Preheat oven to 350 degrees. Remove and discard the gills and stems from the portobello mushrooms. Mix the cilantro, oil, vinegar, garlic and oregano, then spoon a little on each mushroom, so that each mushroom has about the same amount. Place the mushroom caps on a baking sheet. Combine the red pepper and onion in a glass bowl, then microwave on high power for 1 minute. Stir and microwave for an additional minute. Add the bread, cheese, and parsley to the bowl and mix. Crack the eggs into a small bowl and beat them lightly with a fork. Add the milk to the eggs. Pour the eggs into the bread mixture, and mix everything together. Divide the stuffing between the mushroom caps. Top each mushroom with 1 tablespoon of parmesan cheese. Cook the mushrooms for 30 minutes, until the cheese has melted on top and the stuffing mixture is cooked.

Serves 4

Stealthy Cooking Tip: Frozen herbs have become more widely available in the last few years. They're a real boon in winter, when fresh herbs are more difficult to obtain. In this recipe, do use the fresh cilantro if it's available. If not, frozen cilantro makes an excellent substitute. Also, this recipe is easily cut in half for two portions, as you can see from today's photo1

Mushroom and Barley Soup

2010-10-29T14:14:00.000-07:00

Fall is here, so hearty meals are back. This soup fits the bill when you want something warm to take the chill off. Leave the vegetables large, if you like to see them. Chop them up small if you like the taste, but don't want to know (or don't want others to know) what makes this soup so delicious.

Ingredients:

1 tsp olive oil
1 cup sliced leek
1/2 tsp minced garlic
1/2 cup sliced celery
2 cups sliced mushrooms
1/4 cup white wine (optional)
1/4 cup uncooked pearl barley
1 quart chicken or vegetable broth
1 bay leaf
1/4 cup chopped flat leaf parsley, plus 2 Tbs for garnish
1/4 cup soy creamer
up to 1/2 tsp salt
up to 1/4 tsp ground pepper

Directions:

Heat olive oil in a heavy bottomed pot or Dutch oven. Add leeks and garlic and cook about 5 minutes, until leeks turn bright green. Add celery and mushrooms and cook another 5 minutes, until the mushrooms begin to give off their liquid. Add the white wine and continue to cook for another minute or so. Add the barley, broth, bay leaf and 1/4 cup of the parsley. Simmer the soup about 40 minutes, until the barley is tender. Stir in the creamer, then taste the soup and correct the seasoning with the salt and pepper. Garnish each bowl with a little of the parsley just before serving.

Serves 4

Stealthy Cooking Tip: This tip is more about speed cooking. There's lots of time that I simply don't have time to cut and measure all of the ingredients. It's much faster once you learn how to "eyeball" measurements. For example, 1/4 cup equals one of my handfuls, 1/2 cup is two handfuls. One teaspoon is about the size of my thumb. Check out measurements yourself by measuring 1/4 cup of something, then comparing it to your handful. It will speed up your cooking! Most soups and stews can easily be made by eyeballing the ingredients. It's only when you get to baking things like cakes, cookies, and candies that you need exact measurements.

Fig and Arugula Salad

2010-10-22T13:05:00.000-07:00

Figs are back! They don't last long, so here's one way to really enjoy them. Also, the new pecan crop is just becoming available. This salad mixed the peppery taste of arugula with a pungent bleu cheese, then tops it with figs and fresh pecans. Add a bold balsamic dressing and prepare for a party in your mouth!

Ingredients:

8 figs

4 cups baby arugula

1/4 cup bleu cheese, crumbled

2 Tbs. chopped fresh pecans

balsamic dressing

Directions:

Halve figs. Arrange arugula on salad plates. Top with figs, bleu cheese, and pecans. If you don't care for bleu cheese, feel free to substitue another strong flavored cheese. Suggestions include gorgonzola, manchego, or parmesan. Dress each serving with 1 tsp. salad dressing.

Stealthy Cooking Tip: Mixing strong flavors makes for a bold salad. This salad also has a strong dressing, balsamic. If you want to tone it down a bit, you might use a honey mustard dressing instead. Serve this with foods that can stand up to bold tastes. Think barbecue, lamb, or other spicy foods!

Salsa Fresca

2010-10-18T16:54:00.000-07:00

Fresh salsa makes use of the best flavors of summer, even the end of summer! Fresh tomatoes along with fresh peppers and plenty of cilantro, add some chips or enjoy it on top of eggs. Here's another way to add some veggies to your meals or snacks.

Ingredients:

2 cups diced tomatoes, about 8 Roma tomatoes

1/2 cup diced red onion

1/2 cup diced Anaheim chili, or green pepper

1 minced jalapeno pepper (see Stealthy Cooking Tip below)

1/2 tsp minced garlic

juice of 1/2 lime

1/4 cup minced fresh cilantro

1/4 tsp freshly ground sea salt

1 tsp extra virgin olive oil (optional)

Directions:

Remove the core from the stem end of the tomatoes, and dice them into about 1/4 inch cubes. Dice the red onion and Anaheim chili or green pepper about the same size, 1/4 inch by 1/4 inch. Mince the jalapeno pepper and garlic very small. Roll the lime before cutting it in half, as this helps to release the juices. Cut the cilantro, including both leaves and stems. Mix everything together into a glass bowl. Taste and correct the seasoning by adding salt. If the salsa needs more flavor, you can add a little bit of extra virgin olive oil. This recipe is very flexible. Add more tomatoes if you really like tomatoes, or add more peppers or onions if that's a taste you prefer. Just play with this, and you'll find a new favorite.

Stealthy Cooking Tip: Jalapeno peppers vary in their heat. Some of them are very hot, and others are very mild. However, they're all usually hot enough to affect your hands when you're cutting them. That said, wear gloves! Removing the seeds will significantly cool the heat, and removing the white membranes will cool the heat even further. That's because the capsacin is found in the membranes and seeds. Vary the amount of jalapeno, so that it suits your tastebuds.

Basque Chicken

2010-10-13T16:45:00.000-07:00

I lived in Nevada for a long time, home to many people of Basque heritage. Basques originated from an area between France and Spain, so the cooking is heavily influenced by Mediterranean cuisine. This chicken dish has lots of vegetables, many of them prominent in Mediterranean meals. It's similar to a stew, but I've thickened it just a bit. Traditionally this dish is served with rice, but I like it just the way it is.

Ingredients:

4 skinless pieces of chicken
1 tsp olive oil
1 cup chopped onion
1 Tbs dried basil
1 tsp olive oil
1 tsp flour
1 tsp minced garlic
1 green pepper, seeded and chopped
1 red pepper, seeded and chopped
4 mushrooms, sliced
1 tomato, quartered
1/2 cup Canadian bacon, cubed
1/2 cup white wine or chicken broth
salt and pepper to taste

Directions:

Cut chicken into bite size pieces. Heat olive oil in a cast iron pot over medium high heat. Add chicken and brown on all sides. Add onion and basil, then reduce heat to medium, and continue cooking for about 5 minutes, until the chicken is nearly cooked and the onion is translucent. Remove the chicken and onion mixture from the pot. Add the second teaspoon of olive oil. Add the flour and stir until combined. Add the white wine or broth, then add the garlic, peppers, mushrooms, tomato and Canadian bacon. Cook over medium heat until the mushrooms begin to give up their liquid, about 5 to 10 minutes. Add the chicken and onions back and heat until done. If the mixture is too thick, add a little chicken stock.

Stealthy Cooking Tip: The original Basque style chicken dishes I've tasted included piece of chicken with skin on. The dish would be cooked for 30 to 45 minutes. Using skinless chicken is a healthier alternative, but skinless chicken cooks very quickly. Cooking it too long in a liquid causes all the juices to leave the chicken, resulting in rubbery tasting chicken. Removing quickly cooked chicken, then adding it back to the dish right before serving allows the flavors of the vegetables to meld, while retaining tender and tasty chicken pieces.

Caesar Salad Dressing

2010-10-05T11:27:00.000-07:00

I love Caesar salad. This is a salad where the dressing makes the salad. For a classic version of the salad, use romaine lettuce. I usually add some shredded or shaved parmesan cheese and a sprinkle of pine nuts. Recently, I've begun adding avocado, too.

Ingredients:

1 hard boiled egg
4 Tbs olive oil
2 Tbs fresh lemon juice (1/2 lemon)
1 tsp Dijon mustard
1/2 tsp minced garlic
1/4 tsp salt

Directions:

To hard boil the egg, place it in a pan of cold water. Bring the water to a boil, and let boil for 1 minute. Turn off the heat, cover the pan, and let the egg sit for 8 minutes. (Increase the time to 10 minutes if you live at an elevation over 3000 feet.) Pour off the water, and run cold water over the egg. Peel the egg and roughly chop it. Place the egg, olive oil, lemon juice, mustard, and garlic in a food processor or blender and process until well blended. Add salt to taste.

Stealthy Cooking Tip: Here are some safety tips about eggs. Check your eggs before buying them, and don't buy any with cracked shells. Store your eggs in the refrigerator itself, not on the door where temperatures can fluctuate. Eggs will keep for several weeks. If you do get a cracked egg, don't use it. Just throw it out. Cook eggs thoroughly. Boiling an egg for 1 minute, then covering it and holding it in hot water until the yolk is hard, brings the yolk to 160 degrees, a termperature high enough to kill any bacteria or salmonella. By using a hard boiled egg you'll alleviate any health concerns about cooking with raw eggs. I enjoy the taste of this recipe, and know that it's safe.

Marinated Zucchini

2010-09-30T15:57:00.000-07:00

This salad is one I learned from a dear friend. She visited her hometown in Japan for a year, then shared some of her favorite recipes with me when she returned. This particular recipe is also one of my favorites, and is especially apropos now, when there's so very much zucchini. This is best made with smaller zucchini, those under 8 inches, but I've made it with success with even the largest zucchini.

Ingredients:

2 small zucchini

1/2 tsp salt

1 tsp olive oil

1/4 tsp minced garlic

1 Tbs finely chopped fresh basil

up to 1/2 tsp salt

up to 1/4 tsp pepper

1/2 cup white vinegar

1 small tomato, cut into dice (optional)

Directions:

Slice zucchini lengthwise. Cut seed core out and discard. Sprinkle with salt and let stand 15 minutes, until juices begin to come out. Rinse salt off. Cut zucchini into equal sized pieces. Heat oil in a non-stick skillet with the minced garlic and the basil. Add the zucchini and and cook only until it changes color and turns green, just a few minutes. Add salt and pepper to taste. Cover with vinegar and chill 8 hours or overnight. Drain and serve. Adding tomatoes just before serving is also very good.

Stealthy Cooking Tip:

Adding vinegar effectively "pickles" the zucchini. You'll find that sometimes pickled vegetables are more acceptable than the same veggie not pickled. Go figure!

Ratatouille

2010-09-28T12:50:00.000-07:00

Last week I had the good fortune to eat at Kuleto's, one of my favorite Italian restaurants in San Francisco. In addition, I had one of the best seats in the house, I sat at the chef's table. Kuleto's chef table is a long counter overlooking the cooking stations, next to where the servers pick up the completed dishes. Last week, I sat in front of the station that was responsible for cooking fish, steaks, and vegetables. Then, after the food was cooked, I saw it plated. Lovely, and just as delicious as it looks! The night I was there, the vegetable on most plates was a bright and tasty melange of small cubed vegetables, tossed quickly in a very small amount of olive oil, and seasoned with just a bit of salt and pepper. I watched the cook toss it expertly several times without guessing what the vegetable was. It wasn't until one of the servers asked for a simple side of ratatouille that I realized I'd been watching the prep of one of Italy's finest fall dishes.

Ratatouille is a mixture of the best of fall's vegetables. I love it, and I've been trying to get those I love to eat ratatouille for years, without much success. I've always made it the traditional way, cutting the vegetables so that one can clearly differentiate between the shiny purple of the eggplant, the bright green of the zucchini, and the delightful red of the tomato. One stealthy secret in this recipe is the size of the vegetables. All the same veggies are here, but they're cut small - no more than 3/8 inch cubes. Then, tossed quickly for a quick sizzle before being served. The second secret is how they're served - either as a base for a meat or fish or on top of pasta.

Ingredients:

1 tsp olive oil
1/4 cup diced onion
1 tsp minced garlic
1/2 cup diced zucchini
1/2 cup diced red pepper
1/2 cup diced tomato
1/2 cup diced eggplant
1 tsp dried basil
1/2 tsp dried oregano
1/2 tsp salt
1/8 tsp pepper

Directions:

Dice all vegetables so that they are approximately the same size. I cut these to about 3/8 inch dice. Heat the olive oil in a nonstick skillet over medium high heat until hot, but not smoking. Add the onion and cook for about 1 minutes. Add the remaining vegetables, plus the basil and oregano, and cook over medium high heat for an additional 4 or 5 minutes. Taste the vegetables to make sure they're done enough. They should be "al dente" - still crisp enough to maintain their shape, but cooked enough so they taste cooked. Add salt and pepper to taste.

Makes 2-3 servings.

Stealthy Cooking Tip: Changing the shape of a vegetable makes it visually different - so that preconceived notions might not apply. In addition, using vegetables in a different way, like a nice bed for an entre of chicken or fish or as a topping for pasta, changes the preception of what it is. Shake things up and see what happens!

Marion's Meatballs

2010-09-24T14:31:00.000-07:00

It's still tomato season here, and I've been busy posting tomato sauce recipes. Here's an old tried and true family meatball recipe to spice things up. This meatball recipe goes wonderfully with any tomato sauce. Think spaghetti with tomato sauce and meatballs, or a meatball sandwich covered with tomato sauce and cheese. Yumm.

Ingredients:

1 lb. ground beef (or ground turkey)
1 cup dry breadcrumbs, finely ground, like Panko
1/4 cup. freshly grated Parmesan
1 Tbs. dried parsley
1/2 tsp minced garlic
1/2 cup milk (or chicken stock)
2 eggs, beaten
1/4 cup minced onion
1 tsp salt
1/8 tsp ground pepper

Directions:

Mix all ingredients together, by folding the meat with the rest of the ingredients. Use a light hand! Overmixing can make ground meats tough. Form into 1 inch diameter meatballs. Heat a nonstick skillet and saute the meatballs on all sides until done. Drain on paper towels. For sauce with meatballs, add to the sauce. For meatball sandwich, put two or three meatballs on a sandwich, cover with tomato sauce, and top with mozarella cheese.

Stealthy Cooking Tip: The original recipe calls for ground beef. Try substituting ground turkey, or use half ground turkey and half ground beef. Either way, you'll be cutting down on saturated fats. Also, do drain the meatballs on paper towels, as this further reduces saturated fats. Make sure the meatballs are fully cooked, as ground meats need full cooking. Finally, serve only a few meatballs per person. Make them special!

Romesco Sauce

2010-09-21T15:01:00.000-07:00

One of my favorite restaurants is a tapas place here in Sacramento. They serve the most delicious vegetables and pork dishes with a delicious Romesco sauce. This is my best imitation of their tomato sauce, one with a Spanish twist. I served it first over salmon, then had it a couple of nights later with broccoli. I can attest that it's great with meats, fish, and vegetables. Also, it gets better when it sits for a couple of days in the refrigerator.
Ingredients:

1 large tomato, cut into wedges
1/2 red pepper, cut into large strips
1 Anaheim chili, seeded and chopped
1/4 cup blanched, sliced almonds
1/2 slice bread, crusts removed and cubed
1 tsp paprika
1 tsp minced garlic
1 Tbs extra virgin olive oil
1 tsp red wine vinegar (or red wine)
1/2 tsp salt
1/8 tsp pepper
1/8 tsp red pepper flakes (optional)

Directions:

Preheat oven to 425 degrees. Line a baking pan with foil. Place the tomatoes and red pepper on the foil and cook for about 15 minutes. I used a golden heirloom tomato from muy garden for this batch. Add the almonds and bread cubes and cook for an additional 5 minutes, until the almonds start to brown. Remove the pan from the oven, immediately putting the almonds into a food processor. Add the bread cubes, spices, oil, and vinegar to the food processor. Squeeze the tomato skins from the tomatoes, then add them to the food processor. Remove the skins from the red peppers, then add them to the food processor. Pulse or process until the almonds are ground - about 1 minute total. Add salt, pepper, and red pepper flakes to taste.

Serves 4.

Stealthy Cooking Tip: Taste the sauce, then add a small amount of salt. Taste again, adding salt until the dish tastes perfect. Your desire for salt decreases with fresh vegetables and herbs. Also, use a good tasting extra virgin olive oil. This is a dish that will benefit from the additional fresh taste.

Tomato Sauce

2010-09-08T17:08:00.001-07:00

It's finally the middle of tomato season here in Sacramento. There are so many ripe tomatoes that I can't keep them picked down! So, I've been busy making tomato sauce. This recipe reminds my husband of the Italian-style sauce he ate when he was growing up outside of Philadelphia. We've had it over pasta and ravioli, and it's been delicious! Feel free to tweak the recipe so that it reminds you of something or somewhere special.

Ingredients:

4 cups tomatoes, see directions
1 Tbs olive oil
1/3 cup chopped onion
1/3 cup chopped celery
1/4 cup chopped carrot
2 tsp minced garlic
1/2 cup red wine
1/2 cup coarsely chopped fresh parsley
2 tsp dried marjoram
1 bay leaf
1 Tbs sugar
1 tsp salt, to taste
1/2 tsp red pepper flakes, optional

Directions:

How you prepare the tomatoes depends on the type of tomatoes used. The easiest to prepare are the little grape or Roma tomatoes. These can be placed in a saucepan, and covered with water. Bring the water to a boil, and simmer for one minute. The skins will begin to blister and crack. Carefully remove the tomatoes from the water, then run them through a food mill. This easily removes the skins and most of the seeds. If you're using larger tomatoes, it's helpful to pierce the tomatoes or cut them in half before you put them in the food mill. You'll get several cups of prepared tomato sauce.

While the tomatoes are heating in the water, cut the remaining vegetables. Heat the olive oil in a heavy bottomed pan. Add the onions and cook for about 5 minutes, until the onions become translucent. Add the celery and carrot and cook for an additional minute or two. Add the garlic and cook for an additional minute. Pour in the wine and bring to a boil. Simmer gently, then add the parsley, marjoram, and bay leaf. Add the tomato sauce, reduce the heat to low, and cook for up to one hour. Stir the sauce from time to time, so that it doesn't scorch on the bottom. If the sauce gets too thick, add a little water. Correct the seasoning with the sugar and salt, tasting as you go, and the red pepper flakes (if you're using them). Enjoy!

Stealthy Cooking Tip: Cooking tomatoes makes lycopene , one of the nutrients in tomatoes, easier for the body to access. Using fresh, ripe tomatoes makes this sauce not only nutritious, but delicious! Make lots so you have some for leftovers, the taste only gets better with time.

Sun Drying Tomatoes

2010-08-30T08:04:00.000-07:00

It's not often that I write about a technique for food preservation rather than giving a recipe. However, it's tomato season here in Sacramento, and I'm suddenly surrounded by tomatoes. It was just last week that I was searching my backyard tomato plants for a tomato or two for a salad. Today, there's plenty for salads, cooking a meal, and more. There's just not enough for making tomato sauce. So, sun dried tomatoes it is.
It's been years since I've lived anywhere that gave me loads of tomatoes, but I still remember what to do with them when I've got them. If you don't grow them yourself, this is also the right time of year for a self pick expedition, or to pick up some extra at the market. However you come by your tomatoes, sun drying them ensures you enjoy tomatoes when the season is over.

Ingredients:

tomatoes
salt Directions:

Use tomatoes that are "meaty" and all of the same approximate size. In the photos here, I've used grape tomatoes. Roma tomatoes and beefsteak types are also excellent candidates. If you're using small grape style tomatoes, simply cut the tomatoes in half and squeeze out the seeds. You can use your fingers to remove any ribs. If you're using a larger tomato, cut it in half, squeeze out the liquid and seeds, then cut out the hard stem end. Slice the tomato into equal strips, cutting each half into either thirds or quarters depending on how large your tomato. You'll want to end up with tomato pieces that are about 1/2 inch wide. Lay the tomatoes on a mesh screen with the cut side up. Sprinkle them with a little salt. There are drying screens made for this purpose, or you can use a steamer like I have. You can also simply line a cooking pan with foil and put the tomatoes on that. Cover the tomatoes with cheesecloth to keep out insects, but still let air circulate, and set outside in a sunny spot. If the tomatoes don't dry in one day, bring them inside at night so they don't get dewy, and set them in the sun for another day. You'll want the finished tomatoes to have a leathery feel to them - dry, yet pliable.

Option 2. Use the cookie sheet method with foil. Place the tomatoes in the oven set at the lowest temperature, usually 150F. Cook the tomatoes for between 5 and 10 hours, with the time depending on how wet the tomatoes are to begin with. If you use the oven method, check the tomatoes from time to time, stirring them, so that all sides get dried.

Once your tomatoes are dry, place them in plastic bags. I like to put them in the freezer, because they'll keep for up to a year. You can also keep them in the refrigerator if you're going to use them in the next few weeks.

Stealthy Cooking Tip: Some people who don't like raw tomatoes will enjoy them dried. Use sun dried tomatoes in salads, dressing, as a pizza topping, in pasta, or just about anywhere you might use tomatoes. They have a deeper flavor than fresh ones, and really jazz up a dish.

Canadian Split Pea Soup

2010-08-24T15:36:00.001-07:00

I grew up outside of Detroit city, just 3 miles from the Canadian border. There were a number of Canadian recipes that easily crossed the border, and this must be one of them. What makes it Canadian? Now, that's something I've never fully understood. I've always figured it has something to do with the addition of the barley and the potato. Those additions make the soup heartier than it's American cousin, and also make the flavours more complex. Whatever it is, this is the soup I grew up with, and a recipe that one of my kids recently requested. Enjoy it where ever you live!

Ingredients:

1/2 cup onion, diced
1/2 tsp minced garlic
1 ham bone
2 cups dried split peas (green or yellow)
1/4 cup barley
6 to 8 cups water
1/2 cup chopped carrot
1 cup potato, peeled and diced
1/2 cup sliced celery
1 tsp dried leaf thyme
1 bay leaf
1 tsp celery seed
1 tsp salt
1/2 tsp black pepper
1 tsp cider vinegar
1/4 cup chopped fresh parsley

Directions:

Place onion, garlic, ham bone, split peas, and barley in a large heavy bottomed pot. Add 6 cups water and bring to a boil. Reduce heat to a simmer and cook, partially covered, for about 1 hour, stirring occasionally to make sure the peas and barley aren't sticking to the bottom of the pot. Add the carrot, potato, and celery, along with the thyme, bay leaf, and celery seed and cook for an additional 30 minutes. Add additional water, if the soup gets too thick. Remove the ham bone from the soup. When the ham bone has cooled, remove the ham from the bone, returning the ham to the soup. Stir in the parsley, just before serving. Taste the soup, using the salt, pepper, and vinegar to correct the seasoning. Serve, using extra parsley on top of the soup.

Stealthy Cooking Tip: If you'd like a vegetarian version of this soup, simply omit the ham bone!

N'Awlins Style Gumbo

2010-08-10T08:10:00.000-07:00

I love the food in New Orleans, and gumbo is one of the local specialities. However, every recipe for gumbo that I found started with making a roux of even parts oil and flour. One cup oil as the first ingredient? I don't think so. After some experimentation, I found that toasting flour allows the gumbo to retain the deep rich color and creaminess of the dish without the large amounts of oil. I've used spicy andouille sausage and chicken, but if you wish to further lower the fat content, replace the andouille sausage with shrimp. Serve this over brown rice, rather than white rice, to increase the nutritional value.

Ingredients:

1/2 cup whole wheat flour
2 links andouille sausage, cut into 1/4 inch rounds
1 chicken breast, cut into 1/2 inch cubes
1 tsp olive oil
1/2 cup chopped onion
2 celery stalks, thinly sliced
1/2 cup chopped red bell pepper
1/4 cup minced chile pepper, anaheim or jalapeno
1 tsp minced garlic
1/4 tsp pepper
2 tsp dried thyme
2 tsp dried parsley (or 2 Tbs fresh parsley)
1/4 tsp hot pepper flakes (optional)
1/2 cup plus 1 quart chicken stock
6 ounces dark beer
1 bay leaf
1 tsp olive oil
1/2 cup sliced fresh okra
up to 1 tsp salt
1/4 cup chopped chives

brown rice

Instructions:

Spread the flour on a baking pan and place in a preheated 350 degree oven or a toaster oven. Cook for 15 to 20 minutes, stirring every 4 to 5 minutes, until the flour turns the color of peanut butter. Cook the sausage, vegetables, and chicken while the flour is cooking. Heat a nonstick skillet and cook the sausage to render some of the fat, about 5 minutes. Remove the sausage from the pan and drain it on a paper towel. Wipe the skillet with a paper towel to remove most of the fat. Return the pan to the heat, and add the teaspoon of olive oil. Add the onion to the pan and cook for about 5 minutes, until the onion turns translucent. Add the celery, peppers, and garlic and continue to cook for about 5 minutes more, the onions will begin to brown. Remove the vegetables from the pan, and add the chicken pieces. Cook until the chicken begins to brown on the outside, about 2 minutes. Remove the chicken from the pan.

Remove the cooked flour from the oven. Add it to a heavy bottomed soup pot or large Dutch oven on medium high heat on the stove top. Make a roux by whisking in 1/2 cup of the chicken stock. Whisk continually until the mixture is smooth. Slowly add another 1/2 cup of the chicken stock, continuing to whisk to retain the smooth texture. Add the remaining stock and beer and stir. Add the cooked sausage, vegetables, and chicken, and spices and stir to combine. Bring the gumbo to a boil, then reduce the heat to low and cook the mixture, partially covered, for about 1 hour. Stir occasionally.

Cook brown rice according to package instructions. You'll want about 2 cups of cooked rice.

Bet you thought I'd forgotten the okra? Not a chance! While the gumbo simmers, heat 1 tsp of olive oil in the skillet. Add the okra and cook until it browns on all sides, about 10 minutes. Add the okra to the gumbo about 10 minutes before serving. Cooking it in the pan, and adding it last, keeps it from getting gummy.

Serve gumbo in a bowl, over a 1/2 cup serving of rice, topped with some of the chopped chives.

Serves 4

Stealthy Cooking Tip: Don't let the long list of ingredients or the cooking time put you off. This one is definitely worth it! I played with learning to make a low fat roux here, so expect to see the same technique in other recipes soon!

Summer Veggie Stacks

2010-08-05T12:32:00.000-07:00

This weekend heralds a famous holiday for the life of a gardener - August 8th is "Sneak some Zucchini onto your Neighbor's Porch" day. With that holiday in mind, I've included a summer veggie stack as today's recipe. When I made this recipe, I used a combination of summer and pattypan squash, mainly because they are what I had on hand. Truth be told, the pattypan were a gift from a friend, who undoubtedly knows of this weekend's holiday! Any kind of summer soft skinned squash would work well in this recipe, along with any type of zucchini.

Ingredients:

2-3 leeks, thinly sliced
1 tsp minced garlic
1/4 cup chicken stock
1 tomato, sliced 1/4 inch thick, or
1 small red pepper, sliced 1/4 inch thick
1 small zucchini, sliced 1/4 inch thick
1 small eggplant, sliced 1/4 inch thick
1 tsp extra virgin olive oil
2 Tbs Parmesan cheese
1 Tbs fresh basil, finely chopped

Directions:

Cook leeks and garlic in a microwave and oven safe baking dish until leeks become soft, about 1 minutes. Add chicken stock to the dish and heat until hot, about 30 seconds. Arrange tomato, red pepper, zucchini, and eggplant in decorative stacks in the dish. Cook about 5 minutes, until the vegetables are cooked through. Top with a drizzle of olive oil, the Parmesan cheese and the fresh herbs. Put the cooking dish in a broiler and broil until the cheese melts.

Serves 4

Stealthy Cooking Tip: This recipe brings out the fresh taste of fresh vegetables. Use the freshest ones you can find - from garden, farmer's market, or the grocer. That said, also use vegetables that you like! If you don't like eggplant, use more pepper. You'll notice that I've indicated either red pepper or tomato. That's because I have someone who likes red pepper, but dislikes tomato. You'll have better success eating your veggies if you serve ones that you like!

Stuffed Peppers

2010-07-23T16:17:00.000-07:00

Stuffing peppers makes healthy, whole grains look so magnificent! You can use any kind of whole grain mixture for stuffing, here I've used quinoa fixed like a pilaf. Just follow the basic steps listed below for any mixture you choose for your stuffing.

Ingredients:

2 bell peppers
1 cup chicken stock
1/2 cup quinoa
1 tsp olive oil
1/2 cup diced onion
1/2 tsp minced garlic
4 mushrooms, sliced
1/2 cup garbanzo beans
2 Tbs cheddar cheese

Directions:

Step 1. Cut tops off peppers and remove seeds and veins. Cook peppers in a covered microwave safe dish for 4 to 5 minutes, until soft.
Step 2. While the peppers are cooking, prepare the filling. Bring the chicken stock to a boil in a saucepan. Add the quinoa, reduce the liquid to a simmer and cook until the liquid is absorbed, about 10 minutes.
Step 3. Meanwhile, heat the olive oil in a nonstick skillet on the stovetop. Add the onion and cook for about 2 minutes, then add the garlic and mushrooms and cook for another 2 to 3 minutes. The vegetables will be soft, but will still maintain their shape. Add the garbanzo beans to the vegetable mixture.
Step 4. When the quinoa is cooked, add it to the vegetable mixture. Taste the quinoa veggie mixture and correct the seasoning with salt and pepper, if needed.
Step 5. Stand the peppers in a microwave safe dish, and fill each pepper with half of the quinoa mixture. Top the peppers with cheese. Return to the microwave and cook for an additional minute until the cheese melts.

Serves 2.

Stealthy Cooking Tip: Here's an excellent way to eat peppers, healthy whole grains, and some additional vegetables. Stuffed vegetables always look so spectacular that they'll disappear fast!

Blackened Chicken (or any kind of meat or fish)

2010-07-07T08:16:00.000-07:00

I'm just back from fabulous New Orleans. The food couldn't be better! And, it's not difficult to find excellent, healthy food choices among Cajun cooking. Blackened meats, poultry, and fish are one of those excellent and healthy choices. I had blackened catfish one day, then blackened chicken another time. Both were excellent, though they tasted a little different as each restaurant had its own special blackening spice blend. Just like there's a chili recipe for every household, everyone can have their own blackening recipe. The common ingredient is paprika, so after you try my recipe, play with the spice mixture and make your own new favorite. My favorite way with this is on chicken, which I then slice thinly and serve on top of a salad.

Ingredients:

1/4 tsp garlic salt
1/4 tsp fennel seed
1/4 tsp powdered onion
1/4 tsp dried thyme leaves
1/4 tsp dried oregano
1/4 tsp pepper
1/4 tsp fennel seeds
1/4 cup paprika

Directions:

Mix garlic through fennel in a mortar and pestle or a small grinder and grind Add paprika and mix well. Pour blackening mixture on a plate. Dredge chicken, fish, or meat in spices, covering all sides with spice mixture. To cook, heat a cast iron or nonstick pan until hot. Add blackened chicken to pan and cook 3 to 5 minutes per side, until done. Blackened meats may also be cooked on the grill. Preheat grill, then cook 3 to 5 minutes per side, until done.

Serves 4

Stealthy Cooking Tip: Blackening spices add exciting flavor to foods ... without adding unhealthy fats or toppings. Liven up your meals with these exciting, bold flavors!

Saucy Pasta

2010-07-01T14:22:00.000-07:00

There's something special about fresh pasta, though it's really no different than the dried pasta that comes out of the box. You can make fresh pasta yourself, and I do that sometimes, but you can also purchase fresh pasta in the refrigerated section at your grocery store. What I find especially exciting is the increase in selections of fresh whole wheat pasta. Fresh taste, and good for you, too! This pasta is about the taste of the pasta itself, augmented by a light olive oil and herb sauce. It's topped with some thin shavings of Parmesan.

Ingredients:

1 container of fresh pasta, preferably whole wheat
2 Tbs extra virgin olive oil
1/2 cup sliced mushrooms
2 Tbs minced fresh basil
2 Tbs minced fresh thyme
1/2 tsp minced garlic
1 tsp truffle oil (optional)
Parmesan cheese for slicing

Directions:

Bring a large pot of water to boil for the pasta. Make sauce while water is coming to a boil. Heat olive oil over medium high heat in a nonstick pan. Add mushrooms, basil, and thyme and cook until mushrooms start to brown, about 5 minutes. Add garlic and cook one additional minute. Remove sauce from heat. Cook pasta according to package directions. Fresh pasta usually cooks quite quickly, in just a couple of minutes. Taste a strand of pasta to make sure it's done, drain the pasta, and pour the cooked pasta into the pan with the sauce. Add the truffle oil, if using. Serve pasta, topping each serving with freshly shaved Parmesan cheese.

Serves 2 or 3.

Stealthy Cooking Tip: Here's an excellent recipe to use your best tasting extra virgin olive oil. It will impart delicious flavor to this dish. Don't overheat the oil, or it will smoke, so keep the heat at medium to medium-high. Adding truffle oil at the end adds another layer of delicious flavor. Truffle oil is expensive, and it's addition is optional. Parmesan cheese is a strong tasting cheese, so a little goes a long way. Shave just a few pieces over the finished dish.

Quinoa Pilaf

2010-06-21T08:25:00.000-07:00

I was in San Francisco last weekend, and took the time to eat at my favorite restaurant, Greens. You can't imagine how pleased I was to see Annie Sommerville, their longtime chef. I can't say that we actually met, you know the exchange of names thing, but I can say that I took the opportunity to let her know how much I enjoy her way with food. Truth be told, she has influenced my cooking style more than just about anyone else. It was at Greens that I first learned how to use flavorful spices for taste, and go easy on the oil. I may have grown my own garden veggies for years before I ever went to Greens, but it was also right at Greens that I first realized the importance of freshness to the overall taste of a dish. Greens restaurant sources many of their vegetables from Green Gulch Farms, an organic farm close to Muir Woods, and very near San Francisco. As it happened, I also drove by Green Gulch Farms, as I was on my way to a short trek through Muir Woods. So, it was an inspiration weekend for fresh cooking, with spices and aromatic vegetables to lend taste. Here's an inspiration for you, a new way with pilaf.

Here's a pilaf with quinoa. If you're not familiar with quinoa, it's easy to cook. It's got a somewhat nutty taste, so it works well paired with assertive vegetables. Here's my version.

Ingredients:

1 cup water or chicken stock
1/2 cup quinoa
1 tsp olive oil
1/4 cup chopped onion
1/2 tsp minced garlic
1/4 cup chopped red pepper
1/4 cup sliced celery
1/4 cup chopped carrots
2 Tbs slivered almonds
2 Tbs minced fresh Italian parsley
1/4 tsp salt
1/4 tsp pepper

Directions:

Bring water or stock to a boil. Add quinoa, cover, and cook about 15 minutes until the liquid is absorbed. Meanwhile, heat the oil in a saute pan. Add the onion, followed by the garlic, red pepper, celery, carrots, and almonds. Cook until the onion is translucent, about 5 minutes. Add the quinoa to the vegetables, and stir in the parsley. Taste, then add salt and pepper to your liking. You might not need any salt at all if you used chicken stock that already has salt added.

Stealthy Cooking Tip: First of all, it's pronounced "keen-wa". Funny word, but as a grain, quinoa is surprisingly high in protein. It has more protein than any other grain. In addition, the quality of the protein in very good - it's similar to milk - and so it doesn't need to be mixed with other foods to make a "complete" protein.

Cherry Salad

2010-06-16T17:36:00.000-07:00

It's cherry time. Sweet dark Bing cherries. Bright and sweet Rainier cherries. They're all good! And, they're all available now. Everywhere. The store, the farmer's market, and on the street corner down the street! I like cherries plain, in sweet treats, and mixed in a salad. You'll note this salad follows my parameters of greens plus fruit plus nuts plus cheese equals yumm.

Ingredients:

2 cups butter lettuce leaves
1/2 cup pitted cherry halves
1/4 cup almonds
1/4 cup crumbled blue cheese
2 Tbs Italian salad dressing

Directions:

Arrange lettuce leaves on two salad plates. Sprinkle cherries, almonds and blue cheese crumbles on salad. Use whichever type of cherry you have on hand, even a mixture. Add 1 tablespoon of dressing to each salad.

Serves 2

Stealthy Cooking Tip: Arranging the salad leaves makes this a beautiful salad. It doesn't take very long, but the results are worth it. You'll be amazed at how delightful a beautiful arrangement can taste!

Sweet Italian Dressing

2010-06-08T15:57:00.000-07:00

I've been experimenting with agave lately, and having fun doing it. Agave nectar is a sweetener that's made from the agave plant. It's lower on the glycemic index scale than other sweeteners, so it gets aborbed more slowly, meaning you don't get the spikes in glucose like you do from sugar. If you don't have any agave, just use honey instead. Here's one of my new favorite recipes. This salad dressing is quite creamy, so it coats your salad nicely with less dressing. I've also used this as a topping for quickly cooked vegetables. For example, it's delicious over quick cooked asparagus or broccoli.

Ingredients:

1/4 cup white wine vinegar
1/4 cup water
1/4 cup extra virgin olive oil
2 Tbs agave nectar
1 Tbs grated Parmesan or Romano cheese
1/4 tsp garlic
1/4 tsp dried parsley
1/4 tsp oregano
1/2 tsp lemon juice
1/2 tsp salt
1/4 tsp pepper
1/4 tsp crushed red pepper flakes (optional)

Directions:

Mix all ingredients together in a blender or food processor. Blend for several seconds, then serve.

Stealthy Cooking Tip: Drizzle a little salad dressing over the top of each individual salad, using no more than 1 tablespoon per serving. That way the greens or vegetables will shine with dressing, but you'll get a better handle on portion control.

Gazpacho

2010-06-04T16:10:00.000-07:00

Here's a cold soup that's perfect for a hot summer lunch ... or dinner. Serve it with Parmesan topped toast for a perfect pairing. While it's possible to chop everything together, I like to chop each vegetable separately.

Ingredients:

1 cucumber
1 red pepper
4 Roma tomatoes
1/2 red onion
1 jalapeno, seeded (optional)
2 Tbs fresh parsley
1 tsp garlic
11.5 oz V-8 juice (1 medium can)
2 Tbs red wine vinegar
2 Tbs extra virgin olive oil
1/2 tsp pepper
cayenne pepper (optional)

Directions:

Cut the cucumber in half, scooping out the seeds and discarding them. Cut the red pepper in half and discard the white membranes and seeds. Chop the vegetables into 1 inch pieces. Add the vegetables to a food processor and pulse until coarsely chopped. Pour the vegetables into a large bowl. Add the jalapeno, parsley, and garlic to food processor and pulse until finely minced. Add them to the vegetables, along with the juice, vinegar, olive oil, and ground pepper. V-8 juice has plenty of sodium, so your gazpacho won't likely need any additional salt. Serve, adding a pinch of cayenne pepper on top of each serving.

Serves 4

Stealthy Cooking Tip: This has got to be one of the healthiest soups ever! It's like eating all of your vegetables at once, and it's so tasty!

Nicoise Salad

2010-05-06T17:16:00.000-07:00

Nicoise salad means an arranged salad - it's another feat of presentation! Use a pretty plate, and arrange your favorite ingredients. Traditional choices are beans, tomato wedges, hard boiled egg, and tuna. But, just take a look at my salad. I've used my favorites, as well as what I had left over in the refrigerator, substituting salmon for the tuna, then adding olives (just because I love them), cucumber, and lettuce. Use your imagination, and get arranging! This is an exceptionally good dish for leftovers.

Ingredients:

1/2 cup chopped or torn lettuce leaves
1/2 cup cooked and cooled green or yellow beans
1/4 cup Greek or black olives
1 hard boiled egg
1 tomato, cut into wedges (or 10 grape tomatoes)
1/2 cucumber, peeled and cut into slices
1 6-oz piece of cooked salmon, cut into 2 pieces

Directions:

Refrigerate all ingredients prior to arranging on a platter. Arrange ingredients in a circle around the edge of the plate. Fill the center with one of the ingredients. Enjoy!

Serves 2

Stealthy Cooking Tip: This is another good example of how making something look appetizing can make it more appealing. This is simply a plate of vegetables with a small portion of fish - but the arrangement (and the fancy French name) say otherwise!

Sweet Potato Fries

2010-05-04T11:57:00.000-07:00

French fries - a favorite, that's for sure. But, buy them at a fast food place and you might well get fries cooked in grease that's not quite hot enough, so they're soggy and full of grease. Then, there's always the questions of what kind of fat were those fries fried in? Melted lard makes for great taste, but is definitely unhealthy. Many commercial places are now being forced to quit using trans-fats for frying, again because of health concerns.

Make your fries at home, and you know what you're getting! These "fries" are really baked, so you're already using less fat. Also, they're tossed with a small amount of olive oil, so the fat you do eat is good for you! Finally, for the picky eaters in the house, these are sweet potato fries - a slight twist on french fries made from russet potatoes. These taste sweeter, so you won't miss the fried taste! An additional benefit of eating sweet potatoes is that they're lower than russets on the glycemic index, which means that your body assimilates the sugars in them more slowly, so you stay full longer.

Ingredients:

2 yams or sweet potatoes
2 tsp olive oil
1/2 tsp salt
1/2 tsp paprika
1/4 tsp cayenne pepper (optional)
1/2 tsp chili seasoning (optional)

Directions:

Preheat oven to 425 degrees. I like to use garnet yams - although I sometimes see them called sweet potatoes. Regardless of the name, they're the ones that have the bright orange flesh, and the deep red skin. Peel the sweet potatoes, then cut into 1/4 inch slices. Cut the slices into 1/4 inch long fry shapes. Toss the potatoes with the olive oil and sprinkle with the spices. Place the sweet potatoes on a non-stick baking pan, making sure that they're not too crowded together on the pan. Bake for 15 minutes. Remove from oven and turn the potatoes over, and continue baking for an additional 15 minutes.

Serves 4.

Stealthy Cooking Tip: Even deep fat frying can be healthy - if the fat is hot enough to quickly cook the food on the outside and not get absorbed into the food. However, for the home cook, baking is the easiest way to trim fat absorption while increasing taste. Be sure to preheat the oven - that way your fries will have the chance to cook all the way through. Also, make sure your fries aren't crowded on the pan, if they're too crowded they'll steam, rather than bake, and won't be as crisp on the outside (though they'll still taste good!).

Right Reasons Salad Dressing

2010-04-30T16:34:00.000-07:00

This is my interpretation of a family favorite salad dressing - the "good seasons" dressing that comes with the cruet. What I like about this dressing is that it doesn't include some of the shelf stabilizers. It's as fresh as the spices in my cupboard. However, the flip side is that this dressing won't last forever - I usually use mine up within a week of making it.

Ingredients:

1/4 cup plus 3 tbs. water
1/4 cup vinegar
1/4 cup olive oil

1 tsp salt
1/2 tsp garlic salt
1-1/2 tsp sugar
1/2 tsp onion powder
1/2 tsp dried parsley
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 tsp dried thyme
1/4 tsp celery seeds
1/4 tsp ground pepper

Directions: Mix all ingredients together, either in a cruet or a small glass jar. Cover jar and shake well before serving. Refrigerate unused portions. The olive oil in the dressing will solidify with refrigeration, so take the dressing out of the refrigerator for about 1/2 hour before subsequent uses.

Stealthy Cooking Tip: Try this with your favorite vinegar ... experiment until you find what you like best! I've made this with cider vinegar, red wine vinegar, champagne vinegar, and part balsamic vinegar. Have taste tests (on salads, vegetables, or as a marinade) to find your own favorite.

Savory Wild Rice and Cranberries

2010-04-27T10:38:00.000-07:00

Here's another wild rice dish with cranberries - this one has a savory edge, while the "holiday wild rice" dish has a bright citrus dressing. I like this one for a smaller meal, and might pair it with a main dish of meat or vegetables and a salad.

Ingredients:

1/2 cup wild rice
1/2 cup brown rice
1/4 cup chopped onion
1/4 cup cranberries
1/2 cup chicken or vegetable stock
1 cup water
1/4 cup chopped pecans
1/4 tsp salt
1/4 tsp pepper

Directions:

Place the two kinds of rice, along with the onion and cranberries in a rice cooker or a stove top pan. Cover with the stock and water and cook until tender, about 30 to 40 minutes on the stove top or until done in a rice cooker. When done, stir in the pecans, then season to taste with the salt and pepper.

Serves 4

Stealthy Cooking Tip: Taste before you season, then add your seasoning a little at a time. You'll find that some dishes don't need as much salt as you might expect. Many store bought vegetable and chicken stocks have sodium in them already, even the low sodium varieties, so if you use canned or boxed stock for this recipe you may need very little salt.

Boiled Dinner

2010-04-22T10:00:00.000-07:00

I make this dish every St Patrick's Day - and this year was no exception. Something about corned beef makes me think Irish. Apparently, many of us in America think the same thing. However, I have it on good authority that this is another of those dishes that is more American in origin and isn't regularly eaten in the country that we associate it with. Well, I do know that many in Great Britain boil lots of foods, so I'll take some comfort in that. Regardless of origin, this is a tasty way with corned beef. If you're fortunate enough to be home while it cooks all day, you'll be salivating and ready for dinner long before it's ready!

Ingredients:

3 pound corned beef brisket, with spice packet
1 onion, quartered
water
1 head cabbage, quartered
1 pound small carrots
1 pound red or yellow potatoes, quartered

Directions:

Place corned beef and the onion in a crock pot or slow cooker and cover the meat and onion with water. Add contents of spice packet. Cook for 8 to 10 hours, the corned beef will be very tender. About 30 minutes before serving, fill a large pot half full with water. Place on stove top and bring to a boil. Add the cabbage, carrots, and potatoes to the pot, and cook for about 20 minutes until done. You should be able to pierce the cabbage and potatoes easily with a fork. Drain the vegetables, and place on a serving platter. Remove the corned beef and onion from the crock pot, adding them to the serving platter. Pour a tablespoon or two of the cooking liquid over the vegetables. Slice the corned beef, and serve.

Serves 4

Stealthy Cooking Tip: Cooking in a slow cooker or crock pot fills the house with a delicious aroma. Your whole family will be ready to try a bit of everything! Pouring a small amount of the cooking liquid over the vegetables gives them the spicy flavor of the corned beef. Cooking them separately solves the problem of overcooked, mushy vegetables!

Monte Cristo Sandwich

2010-04-20T09:09:00.000-07:00

Sometimes, nothing but a sandwich will do. Here's a healthier version of a sandwich I loved (and ate everyday) when I was working at my first job and could get whatever I wanted from the lunch counter menu. The original was topped with syrup and jam, but I like this version with a sprinkle of sugar and fresh fruit on top.

Ingredients:

2 slices whole grain bread
1 tsp. butter plus
2 slices turkey breast
2 slices ham
2 slices Swiss cheese
2 eggs
1 Tbs milk
1 tsp butter plus
1 tsp powdered sugar
1 large strawberry, sliced

Directions:

Spread 1 teaspoon of the butter plus on the inside of each piece of whole grain bread. Make a sandwich by layering the turkey, ham, and cheese on the bread. Cut the crusts off of the bread, and cut the sandwich in half diagonally. Combine the eggs with the milk in a shallow pan (I usually use a pie plate). Dip each half of the sandwich in the egg mixture, being sure to coat all surfaces with the egg. Heat a nonstick skillet to medium high heat, adding the second teaspoon of the butter plus. Cook the sandwich on all sides until golden. To serve, top with the powdered sugar and fruit.

Serves 1 sandwich, enough for one hungry person or two not so hungry people.

Stealthy Cooking Tip: The original recipe for this sandwich calls for deep frying. This recipe uses a small amount of oil and butter to brown the egg mixture, which mimics the look of deep frying. The taste is comparable, without the added fat from deep frying. Also, look for fresh sliced turkey breast and fresh sliced ham at your deli counter, or slice your own from leftovers. Freshly sliced meats can be healthier than regular lunch meat, as freshly sliced frequently don't have the preservatives found in some lunch meats.

Curried Vegetables

2010-04-14T13:58:00.000-07:00

Sometimes just changing basic flavors adds new zest to vegetables. I have to admit that my own palate had grown tired of some of winter's vegetables, and I'm awaiting all those fresh new spring things. We've had some new asparagus, but pretty much everything else is still ripening. Adding curry powder to winter veggies gives them a brand new flavor - adding some zip as we wait for springs new crop.
Ingredients:

1 tsp olive oil
1/2 cup sliced onion
1/2 tsp minced garlic
1/2 tsp minced ginger
1/2 cup baby carrots
1/2 cup sliced peppers
1 cup green beans
1/2 tsp cumin
1 tsp curry spice
1/2 tsp crushed red pepper (optional)
1/2 cup plain yogurt

Directions:

Heat the olive oil in a saute pan. Add the onion and cook until translucent, about 4 to 5 minutes. Add the garlic, ginger, and rest of the vegetables and cook an additional 2 or 3 minutes, until the vegetables are heated through and the colors turn bright. Add the cumin, curry spice, and hot pepper, if using. Stir in the yogurt right before serving.

Serves 2, but easily doubled.

Stealthy Cooking Tip: Add zip to vegetables with a new spice twist. Use whichever vegetables are your favorites in this recipe. It could be cauliflower, broccoli, asparagus, potatoes, sweet potatoes - just choose veggies that add up to about 2-1/2 cups. Then, enjoy!

Penne with Arugula (and Shrimp)

2010-04-09T18:31:00.000-07:00

I don't like shrimp ... buy my family loves, loves, loves shrimp. Here's a way with pasta that's really good without shrimp ... and the family tells me it's amazing with shrimp!

Ingredients:

1/2 tsp salt
4 oz. whole wheat penne pasta
1 tsp olive oil
1/2 cup chopped onion
1/2 tsp minced garlic
1/2 cup chopped red pepper
1/2 cup quartered mushrooms
1/2 cup chicken or vegetable stock
2 large handfuls fresh arugula (about 3 oz)
1 tsp olive oil (if using shrimp)
6 shrimp (24-30 size), shelled and deveined (optional)
2 Tbs shaved Parmesan cheese
1/2 tsp ground sea salt
1/2 tsp pepper

Directions:

Heat a large pot with water and add the 1/2 tsp of salt. When the water boils, add the pasta and cook according to the package directions, usually about 8 minutes until al dente. Drain.

While the pasta water is coming to a boil, and while the pasta is cooking, prepare the remaining ingredients. Heat the olive oil in a non stick saute pan, then add the onion, garlic, pepper, and mushrooms. Cook until the onion begins to soften, about 5 minutes. Add the chicken stock, bring to a simmer, and cook an additional minute. The stock will just begin to thicken. Pour the vegetables and stock into a large mixing bowl. Add the arugula to the boil. Return the saute pan to the stove and add the second teaspoon of olive oil. Add the shrimp to the pan and cook until the shrimp lose their gray color and begin to turn pink, about 2 minutes per side. Add the shrimp to the mixing bowl. When the pasta is cooked and drained, add it to the mixing bowl. The heat of the pasta will cause the arugula to wilt. Season with salt and pepper, then top with shaved Parmesan.

Serves 2 (one with shrimp, one without)

Stealthy Cooking Tip: When you have a family member who absolutely won't eat a certain food, don't force it. You can always omit one item from a plate. That way, he or she won't be picking things out of their meal, and the eating experience becomes much more enjoyable! Eventually, he or she may want to try it!

4 C's Pork Tenderloin

2010-04-06T08:55:00.000-07:00

I love recipe names, like this, that are a play on words. Plus, this is a really easy dish for those nights when simple and fast is called for. What are the 4 C's in this Four Seas recipe? They're cinnamon, coriander, cardamom, and chutney. Together, they're quite tasty!

Ingredients:

1 pork tenderloin
1 tsp olive oil
1/2 tsp cinnamon
1/2 tsp ground coriander
1/2 tsp ground cardamom
4 Tbs chutney

Directions:

Slice the pork tenderloin into 3/4 inch slices. Sprinkle both sides of the cut pieces with the cinnamon, coriander, and cardamom. Heat a non stick skillet on the stove top over medium heat, then swirl with the olive oil. Add the pork tenderloin pieces and cook about 2 - 3 minutes, then turn over and cook another 2 - 3 minutes. The centers should be just pink, with no red juices. Serve by fanning out several pieces and topping with the chutney.

Serves 4

Stealthy Cooking Tip: Pork tenderloin is one cut of meat that is lower in unhealthy saturated fat than many other cuts. Saturated fat can be identified on meat as a white fat that turns hard when cold. For example, the fat that outlines a pork chop or that marbles a steak. Because pork tenderloin has so little fat, adding a small amount of olive oil (a healthy unsaturated fat) to the pan will eliminate any sticking. This recipe also adds chutney to the finished dish. Chutneys, like salsa, are a nice way to serve up some fruits and veggies right on top of the meat. Either purchase chutney at your grocery store or farmer's market, or make your own when the fruits are in season.

Lemonade

2010-04-03T14:40:00.000-07:00

There's just a few lemons left from the current crop, and I can't think of a more delicious way to use them to make lemonade. If you've got kids, this is definitely something they'll like to help with. You'll need about 6 to 10 lemons - the range is so great because some lemons are really small and some are really big. Once made, you'll find this won't last long ... but if it doesn't disappear within the first day, you can keep it for up to one week in the refrigerator.

Ingredients:

1 cup very hot water
1 Tbs grated lemon peel
1 cup sugar
1 cup freshly squeezed lemon juice
8 cups cold water

Directions:

Heat 1 cup water in the microwave until almost boiling. Grate the lemon peel, using only the yellow parts of the lemon rind - the white pith is bitter. Add the lemon peel and sugar to the hot water, stirring well until all of the sugar is dissolved. Pour the sugar water mixture into a large container (at least 3 quart size). Roll the lemons before squeezing out the juice. Rolling them released more of the juice. Add the juice and cold water to the large container and refrigerate until cold. If you can't wait (and who can?), simply pour some of the lemonade over ice cubes and enjoy!

Makes 10 servings

Stealthy Cooking Tip: Here's a juice drink that's a sure fire thirst quencher. It's got sugar ... so it's not for every day, save it for special occasions. It sure tastes good on the day you have it! Also, if you do have kids help prepare this, they'll be sure to want some. Kids love to eat their own creations.

Citrus Dressing

2010-04-01T08:45:00.000-07:00

I've had a cold for the last few days, and one of the things that I do to help fight a cold is to up my vitamin C intake. So, I've been having citrus salads with a fresh tasting citrus dressing. This dressing tastes best when made with fresh lemons, but I've also made it with bottled lemon juice when I can't rummage up a lemon in the fridge.

Ingredients:

1/2 tsp lemon zest
2 Tbs fresh lemon juice
1 Tbs seasoned rice vinegar
1 Tbs water
1 tsp spice blend
1 tsp sugar
4 Tbs extra virgin olive oil

Directions:

Mix all ingredients together in a small bowl or jar. Whisk or shake to combine. I like adding lemon zest to lemon dressings, as they look nice and add an extra flavor boost. In addition, I like adding a splash of vinegar to brighten the citrus taste. If you don't have a seasoned rice vinegar (like Nakano), use a sherry or champagne vinegar or a simple white wine vinegar. As for the spice blend, I frequently use Mrs. Dash, as this is a blend that my family likes. You might like to use tarragon or experiment with any blend that you find tastes good to you!

Stealthy Cooking Tip: Try different salad dressings, until you find the ones you enjoy. This dressing really works well with any salad that includes citrus. Once you find a dressing you really like, consider using a small amount over quickly cooked vegetables to enhance their flavor, too! This works wonders if you're trying to add vegetables to your plate, but haven't figured out how to flavor them. I especially like this dressing with asparagus!

Honey Mustard Salad Dressing

2010-03-30T16:13:00.000-07:00

I'm making a new section today ... salad dressings! A good salad dressing transforms a plateful of greens into something delicious. Make enough homemade dressings to last no longer than 1 or 2 weeks, because that's how long they will last in the refrigerator. Here's one of my favorites:

Ingredients:

1/4 cup white or cider vinegar
1/4 cup Dijon type mustard
3/4 cup extra virgin olive oil
1/4 cup honey

Directions:

Pour all ingredients into a small jar. By adding the olive oil before the honey, you'll coat the measure with oil, and the honey will easily slide out of the measuring cup. Whisk or shake to blend.

Serving size - 1 Tablespoon

Stealthy Cooking Tip: Most of the salad dressings here are not low fat. They are, however, made with healthy fats. The trick is limiting the serving size to 1 tablespoon. You'll notice that most of the salad photos included are of a single serving, either on a salad plate or as part of a dinner plate. That's because the easiest way to control serving size is to dress each salad on the plate before serving, then put the the remainder of the dressing away so that it doesn't get poured on the salad. Never serve honey to a child under 1 year old. That's because children less than one have an immature digestive tract, and honey can contain dangerous spores their immature system can't digest.

Rice Pudding

2010-03-27T09:27:00.000-07:00

Here's a tasty treat. I usually make this with leftover brown rice and vanilla soy milk, but feel free to use whatever kind of rice or milk you like best. I also like to load this up with raisins, they add a special sweetness to this. Serve it with milk for breakfast, plain for a snack, or with a little bit of fresh fruit for dessert.

Ingredients:

1 cup milk or soy milk
2 whole eggs
1/4 cup sugar
1 tsp vanilla
1/2 cup raisins
1/2 tsp cinnamon

1 cup cooked brown rice

Directions:

Preheat oven to 350 degrees. Pour milk into a medium size microwave safe bowl and heat for 1 minutes until warm. Add remaining ingredients to bowl and mix to combine. Lightly grease an oven baking pan or bowl and pour all ingredients into the bowl. Bake the pudding in a water bath. To do this, set the cooking pan with the rice pudding into a second larger pan. Add water to the larger pan so that water comes up about 1/2 inch on the side of the pudding. Check for doneness after 45 minutes by seeing if the outside of the pudding is set (the center will still be moist, but should no longer be runny). If the center is still runny, cook for an additional 5 minutes and check again. Total cooking time will be between 45 minutes and 1 hour. Remove the pudding when done a let cool. The pudding will continue cooking as it cools, and the center will set. Eat when slightly warm or refrigerate and eat cold.

Serves 4.

Stealthy Cooking Tip: Here's a good dish to introduce whole grain brown rice to you and your family. If you're not used to the chewy texture of brown rice, the sweetness of the raisins will enliven the taste of the dish and balance the textures.

Penne with Chicken, Artichokes, and Peppers

2010-03-05T08:23:00.001-08:00

Here's another recipe using the wonderful balsamic dipping sauce as a quick flavor enhancer. This recipe came about as one of those end of the week, what's left in the frig to cook, kind of things. I had a couple of chicken thighs left, along with some frozen artichokes, frozen peppers, and part of an onion. I found some whole wheat penne in the pantry and got set. I finished this off with a taste of goat cheese, which melted the whole melange together. If you don't like the taste of goat cheese, try another soft cheese like Brie.

Ingredients:

2 tsp balsamic dipping sauce
2 chicken thighs or 1 chicken breast, cut into 1 inch by 1/2 inch strips
1/2 cup chopped artichoke hearts
1/2 cup chopped peppers
1/2 cup chopped onion
1/4 tsp minced garlic
1 Tbs toasted pine nuts
2 oz goat cheese

whole wheat penne or other pasta

Directions:

Bring a large pot of water to boil, then cook the pasta according to directions. Drain. Prepare the chicken sauce while the pasta water is heating, and the pasta is cooking. Heat a non-stick saute pan and add the balsamic sauce. Add the chicken, onion, and garlic and cook until the chicken is almost done, about 3 minutes. Add the peppers and artichoke hearts and cook an additional minutes until hot. Add the pine nuts, then crumble the goat cheese and stir into mixture. Toss the chicken together with the pasta.

Stealthy Cooking Tip: Here's another great recipe for using whole wheat pasta. The trick is to add whole wheat pasta to a recipe that's new. That way there are no expectations as to taste. I think you'll find that everyone will enjoy the nutty taste that whole wheat pasta adds to a dish.

Chicken Thighs in Balsamic Sauce

2010-03-02T16:52:00.000-08:00

I ran out of olive oil a couple of days ago. What made it even worse was that I was out of Butter Plus, too. I rummaged around the kitchen, hoping to find something to swirl around the pan, so I could cook my chicken thighs. I found dipping sauce. Now this wasn't just any dipping sauce. No, this was a spectacular sauce that I'd gotten on a recent trip to Napa Valley. I had tasted it at a winery that was near an olive grove, and the taste had more than a hint of olive, mixed with smooth balsamic vinegar, with tons of herbs and garlic. I took the plunge and used it to cook my chicken thighs. They were delightful! I've been experimenting and think I've come up with a good replication of this dipping sauce. I've used it for a couple of things now, and find it to be a quick way to add flavor.

Ingredients:

4 skinless, boneless chicken thighs
2 tsp balsamic sauce

Ingredients for Balsamic Sauce:

2 Tbs Extra Virgin Olive Oil
1 Tbs good balsamic vinegar
2 tsp minced garlic
1/2 tsp dried basil
1/2 tsp dried oregano
1/2 tsp dried parsley
1/8 tsp salt
1/4 tsp ground pepper

Directions: Make the balsamic sauce by mixing all the ingredients together. Whisk or shake until well mixed. This sauce doesn't stay blended, so it will need to be shaken well before each use. Refrigerate unused portion, the remainder will keep for at least one week (unless you use it up first!).

Heat a nonstick saute pan until hot. Add the 2 tsp of balsamic sauce to the pan, then add the chicken. Cook each side for approximately 3 to 5 minutes, or until done.

Serves 2-4

Stealthy Cooking Tip: Here's another healthy use for olive oil. Serve the chicken with a side of vegetables and a salad for dinner.

Provencale Soup

2010-02-25T10:54:00.000-08:00

Here's another meal with a French twist. According to Julia Child, in the French Chef Cookbook, the soup of Provence is based on a broth of tomatoes, potatoes, onions, and beans. Then seasonal vegetables are added at the last moment, and the whole thing is topped off with a pesto like topping. I've altered this soup to both increase the healthy aspects and, more importantly, to simplify the cooking process. No longer is it necessary to spend all day in the kitchen cooking soup. What remains the same is that the soup base is cooked first and the fresh vegetables are added last, so that they retain their bright colors.

Ingredients:

1 quart boxed or canned low sodium vegetable stock
1 quart water
1 cup chopped carrots
1 cup chopped potatoes
1 cup chopped onion

2 Tbs tomato paste
1 tsp minced garlic
1 Tbs dried basil
1 Tbs dried parsley

1 can kidney or cannellini beans
1 cup green beans, frozen or fresh, cut into 1 inch lengths
1/2 cup green peas, frozen or fresh
1/2 cup red pepper, chopped
1/2 cup small pasta
1/4 tsp saffron

1/2 tsp salt, or to taste
1/4 tsp pepper, or to taste

1/4 cup shredded Parmesan cheese

Directions:

Heat the broth, water, carrots, potatoes, and onions in a large stockpot. Bring to a low boil and simmer for about 30 minutes. Add the tomato paste, garlic, and spices. Also add the beans, peas, peppers, pasta, and saffron. Cook for another 8 to 10 minutes, until the pasta is cooked to your taste. Correct the seasoning with salt and pepper. Serve, topping each bowl with a tablespoon of Parmesan cheese.

Serves 4.

Stealthy Cooking Tip: If you're looking to add vegetables to your diet, this soup fits the bill! To simplify this recipe further, just use a can of "Italian Style" Tomatoes in place of the tomato paste, garlic, basil, and parsley. Just chop the tomatoes before you add them to the soup.

Mushroom Omelet

2010-02-23T10:06:00.000-08:00

Eggs, or rather the cholesterol in eggs, got a bad rap a few years ago. Everyone, including me, was all worried about adding extra cholesterol to our diet. So, I stopped eating eggs. Then, the medical philosophy about cholesterol changed. It seems that our individual cholesterol counts can be attributed more to how much cholesterol our bodies make than how much we eat. In other words, it's not all about how much you ingest. So, quitting eating eggs didn't lower my cholesterol much. And, quitting one food certainly didn't follow my philosophy of eating good foods in moderation at all. Now, I eat eggs. After all, they have lots more than cholesterol. They're excellent sources of protein, as well as numerous other nutrients including choline, which helps improve brain function. I don't eat eggs every day, even though recent studies indicate that most people can eat 1 or 2 eggs daily. I usually have at least one egg dish every week. I also try to add tasty and nutritious tidbits to my eggs. Today, I've added mushrooms to an omelet. However, feel free to add whatever vegetable tickles your individual fancy. I've also added a little bit of sharp cheddar for extra taste without too much extra salt.

Ingredients:

1 scant tsp olive oil
1 cup sliced mushrooms
2 eggs
2 tsp milk, soy milk, or water
1 ounce shredded sharp cheddar cheese

Directions:

Heat oil in a nonstick skillet. Add mushrooms, cooking until they release their liquid and start to brown. Remove mushrooms from skillet. Crack eggs into a small bowl, add the milk or water, and mix well. Pour egg mixture into skillet and turn heat to medium low. Either lift the edges of the omelet so that the uncooked eggs flow underneath the cooked portions or simply cook the eggs until they begin to firm in the middle. The important thing is to cook eggs with a low enough heat so that they don't get tough, but with a high enough heat to cook them thoroughly. When the omelet is done cooking, add the cooked mushrooms and cheese, fold in half and serve.

Serves 1

Stealthy Cooking Tip: Using a full flavored cheese allows you to use less cheese and get more flavor! If you don't like sharp cheddar, there are plenty of other full flavor cheeses. Other cheese to try include Parmesan or blue cheese.

Apple Pie Streusel

2010-02-20T08:13:00.000-08:00

My Mom is known for her apple pies. People request them all the time. So, I thought I'd get the recipe and share it with you. Her recipe? It's simple. Use the tastiest apples you can find, tart ones and sweet ones combined. Then, mix with a little bit of sugar and bake. I've fiddled around with those directions and come up with some rough numbers so it's a little easier for me to make this great pie a second time. Also, remember all of those lovely apples from last fall? If you're like me, you might still have a few in your refrigerator, begging to be made into a pie. If not, you can easily pick some up from the store (where they've been stored in a larger storage facility refrigerator!)

Ingredients:

1 whole wheat pie crust

7-8 apples, peeled, cored, and sliced to make 8 cups
1/2 cup cranberries
1/2 cup sugar
2 Tbs flour
1 tsp cinnamon

for the Streusel Topping:

2/3 cup whole wheat flour
1/3 cup finely chopped pecans
1/2 cup brown sugar
4 Tbs butter, melted
1 tsp cinnamon

Directions:

Preheat oven to 375 F. Make the pie crust, and line the bottom of the pie plate making high fluted edges. I used a 10 inch deep dish for this pie. However, the amounts will still work for a very full 9 inch pie. Peel, core, and slice the apples. I used a combination of Golden Delicious, Gala, Fugi, Winesap, and Arkansas Black. Of course, other apple varieties can be substituted. The only type of apple I don't recommend for pies are Granny Smiths as they can become mushy when cooked. Mix the apples with the cranberries, sugar, flour and cinnamon, then keep the apples in the mixing bowl until the streusel topping is made. Make the streusel topping by mixing the ingredients together, either by hand or by pulsing in a food processor until well mixed. Mound the apple mixture into the pie crust, then top with the streusel mixture. Place the pie on a center rack in the oven and cook until the topping is is golden brown and the apples are tender, about 1 hour. Remove the pie and let cool on a rack. A deep dish pie makes more servings than a regular pie. This 10 inch deep dish pie easily serves 8 to 10.

Stealthy Cooking Tip: Fruit pies are a sweet way to eat a serving of fruit! This pie has slightly less sugar than most, as it depends on the sweeter varieties of apples for its sweet flavor. Golden Delicious, Fuji, and Gala apples are all high in natural sugars.

Roasted Corn Salsa

2010-02-10T14:55:00.000-08:00

With last weekend's SuperBowl Game, I prepared some healthier tailgate type food for those who like to eat during half time. We had ribs, to be sure, but we also had this corn salsa along with a green salad.

Ingredients:

2-1/2 cups roasted corn kernels (1 lb bag of frozen roasted corn)
1 cup chopped red pepper
1/2 cup chopped red onion
1/4 cup minced parsley
1 Tbs minced jalapeno pepper (optional)
1/4 tsp red pepper flakes
1/2 tsp salt
1/4 tsp black pepper
3 Tbs lemon juice
1 Tbs olive oil

Directions:

The frozen corn can be either used either thawed or frozen, depending on when you'll be serving the salsa. If it needs to be thawed quickly, microwave the corn in a microwave safe bowl for 1 minute intervals until it is no longer frozen. Place the red pepper into a microwave safe bowl and cook on high power for 2 minutes. Combine all of the vegetables and spices (corn through black pepper) in a large bowl. Mix together lemon juice and olive oil, then pour over vegetable mixture. Mix well. This can be served either warm or chilled.

Stealthy Cooking Tip: Salsa is one of those terms that stirs the imagination - it screams fun food! It's a great side for meats, or it's also a great snack. Either way, it's a sneaky way to add vegetables to your diet!

Duck Breast with Orange Sauce

2010-02-09T15:25:00.000-08:00

I finally saw the movie Julie and Julia. It made me think about blogging and Julia Child's recipes. When it comes to Julia's recipes, there was a line in the movie that I couldn't get out of my head. Julie says something to the effect that she's gaining so much weight by cooking with so much butter. This made me pull out a couple of my old Julia Child cookbooks. I love the taste of French cuisine, but does it have to be so unhealthy? All of that butter can't be good on a regular basis. So, I've been going through some of the recipes, trying to make them more healthy, but still retaining the taste that makes them so magnificent. I must admit that some just don't do well. But, some do very well indeed. Here's my take on duck. It's a dish that I made for a recent special occasion, and it tasted as good as it looks!

Ingredients:

1 - 8 oz. boneless, skinless duck breast
1/2 tsp olive oil
1/2 cup orange marmalade
1 Tbs orange liqueur
1 Tbs wine vinegar

Directions:

Heat the olive oil in a non stick skillet. Add the duck breast and cook until lightly brown, about 3 minutes. Turn and cook the other side for an additional 3 minutes. Remove the breast to a small platter and cover to keep warm. Heat the marmalade, orange liqueur, and wine vinegar in the pan for several minutes until it thickens. Slice the duck breast, top with the orange sauce, and serve.

Serves 2.

Stealthy Cooking Tip: Serving duck in a healthy way is all about portion size. 4 ounces of meat is a generous serving. If, however, you're accustomed to making meat the center of your meal, 4 ounces will seem small. Make sure you serve this meal with a nice large salad, and perhaps some tasty brown bread, some rice, or a second vegetable. That way, a 4 ounce serving will be just right!

Pork Hawaiian Style

2010-02-02T18:13:00.000-08:00

When I was growing up, this was one of my favorite dinners. I loved the mixture of tastes and textures. There's the sweetness of pineapple, along with the crunch of peppers. It's all good. It's equally as good with chicken instead of pork. Serve it along with some cooked brown rice.

Ingredients:

1 tsp olive oil
1/3 pound pork tenderloin, cut into 3/4 inch chunks
1/2 cup onion, chopped
1/2 cup red pepper, chopped
1/2 cup mushrooms, sliced
1/2 cup green beans, cut into 1 inch pieces
1 small can pineapple chunks, drained
1 cup low sodium chicken broth
1 Tbs orange marmalade
1 tsp cornstarch
1 Tbs water

Directions:

Heat olive oil in a large non stick skillet or stockpot. Add meat chunks and cook until lightly browned. Add onion, red pepper, and mushrooms and continue cooking for another 2 or 3 minutes until vegetables become slightly softened. Add green beans, pineapple, and chicken broth. Bring to a boil and simmer for 10 minutes, until pork is cooked through and vegetables are done. Add marmalade to the simmering mixture. Mix the cornstarch with the water, then slowing stir into the mixture. Cook for about 1 minute more, until the pork and vegetable mixture thickens. Serve next to, or over, rice.

Serves 2

Stealthy Cooking Tip: If you have a difficult time trying to add vegetables to your family dinner, try this. The combination of meat and vegetables is a good, yet sneaky, way to add vegetables and fruit into your diet. There's still enough meat for the dish to taste "hearty", yet there's enough vegetables to add all the fiber and nutrients that veggies provide.

Spinach Salad with Oranges and Avocado

2010-01-28T10:38:00.000-08:00

This is the time of year when oranges are ripe and ready to be picked. Some orange varieties increase in sweetness the longer they stay on the tree. However, the squirrels know all about ripe oranges, too. So, I've got to pick my oranges or let the squirrels take the bounty. Here's a salad that uses sweet oranges, together with sweet spinach and silky avocado. It's a mixture of tastes and textures that's sure to delight.

Ingredients:

4 cups baby spinach leaves
2 mandarin oranges or 1 navel orange
1 avocado
2 Tbs pistachio nuts or pumpkin seeds

Citrus Dressing:

1 lemon, meyer or regular
1 tsp lemon zest
1 tsp dijon mustard
1 Tbs sherry vinegar or champagne vinegar
1 Tbs water
3 Tbs extra virgin olive oil
1 grind of salt
1/8 tsp pepper Directions:

To make the salad, wash the spinach leaves and arrange on plates or in a serving bowl. Peel the oranges and break into sections, cutting each section in half. Cut the avocado in half and remove the seed. Score the avocado flesh, then peel back the skin, allowing the avocado pieces to fall out. Tuck the orange and avocado pieces into the salad. Sprinkle with nuts.

To make the dressing, roll the lemon on the counter to release the juices. Using a peeler or zester, peel just the yellow part of the lemon, then mince finely to make 1 tsp. Squeeze the juice from the lemon - there should be about 2 tablespoons. Pour the lemon juice into a jar, and add the remaining ingredients. Shake to combine, then pour dressing over the salad and serve.

Serves 4.

Stealthy Cooking Tip: It's easy to make your own salad dressings. Make a little more than you need, then keep the extra in the refrigerator. You'll have enough for your next salad. Homemade salad dressings don't keep as long as commercial ones because they don't have all the additives. Your dressing should keep for up to one week.

Barley Pilaf, Two Ways

2010-01-26T08:41:00.001-08:00

When I cook with barley, it always seems to really sticks to my ribs. That heartiness makes it one of wintertime's favorite comfort foods. Barley is a grain, and shares many of the same nutritional values as corn. That means it's a good source of minerals, especially copper, magnesium, and phosphorus. However, it's best health benefit is from the fiber it provides. Similar to oats, the fiber in barley works to lower cholesterol.

That's just part of the good news about barley. Mix it up with some vegetables, along with some sauteed garlic and onions, and there's a Mediterranean or Italian side dish that's tasty and nutritious.

Ingredients:

(Mediterranean style)
2 cups low sodium chicken broth
1/2 cup barley
1/2 cup cucumber, peeled and chopped
1/2 cup tomatoes, chopped
1/4 cup olives, chopped
2 Tbs sunflower seeds
1/4 cup crumbled feta cheese
2 Tbs Italian style salad dressing

OR

(Italian style)
2 cups low sodium chicken broth
1/2 cup barley
1/2 cup chopped onion
1/4 tsp minced garlic
1/2 cup chopped red pepper
1/2 cup sliced mushrooms
2 Tbs pine nuts
2 Tbs Italian style salad dressing

Directions:

Bring the chicken broth to a boil and add the barley. Cover, reduce heat to a simmer, and let cook until barley is tender, about 40 minutes. Combine with vegetable ingredients. Add dressing, and mix well.

Serves 4

Stealthy Cooking Tip: Those who already like vegetables will appreciate the Mediterranean version of this barley pilaf. Those who aren't sure about vegetables might like the Italian version better. Sometimes the size of the vegetables matters, too. When you're chopping vegetables experiment with size. If they're chopped large, say 3/4 inch by 3/4 inch, everyone can tell what they are. If they're chopped, or minced fairly small, say 1/8 inch by 1/8 inch, it's hard to tell what is what. Also, the vegetables in the Italian version can be quickly cooked in the microwave for 1 or two minutes to soften the flavor. If cut small and cooked, they'll seem to augment the flavor, rather than make a visual addition. However, the vegetable goodness remains!

Bean Burritos

2010-01-21T09:45:00.001-08:00

I've been talking with a friend lately about a diet that helps control diabetes. It's so difficult to maintain a healthful diet in our American land of quick, cheap, fast foods that are so unhealthful. It's so easy to pick up a "meal" of sugar laden soda with a fat laden burger and fries. It may be filling for the stomach, but it doesn't do anything to promote health. Here's a recipe for bean burritos that is nutritious and delicious. Make enough for left overs, and you've got a healthy lunch, too!

Ingredients:

1 tsp olive oil
1/2 cup chopped onion
1/2 tsp minced garlic
1 tsp chili powder
1 can black beans, drained and rinsed
1/2 cup tomato salsa
4 - 6 whole wheat flour tortillas
1/2 cup low fat sour cream or Greek yogurt
1 cup lettuce, small leaves or chopped
1/2 cup shredded low fat cheese
1 cup tomato salsa

Directions:

Heat olive oil in a non stick frying pan. Add onion and cook for about 3 or 4 minutes until soft. Add garlic and chili powder and cook for an additional minute. Add the drained and rinsed black beans and the tomato salsa. Cook for just a few minutes more to heat the beans and tomatoes. Meanwhile, heat the tortillas. These can either be wrapped in plastic wrap and heated in the microwave for a few seconds or can be toasted in a dry non stick skillet for about 30 seconds per side.

To assemble, spoon about 1/4 cup bean mixture down the center of each tortilla, add 1 tablespoon of sour cream or yogurt, 1/4 cup lettuce, 1 tablespoons of cheese, and 2 tablespoons of salsa. Roll and enjoy!

Stealthy Cooking Tip: Adding salsa to the bean mixture and serving more on the burrito adds lots of vegetable goodness to this dish. Cutting the cheese won't be noticed, especially if the cook is the one who assembles the burritos. Whole wheat flour tortillas add extra whole grains to the diet. I've found some tasty ones at my local farmers market, but also enjoy the "Sprouted Whole Wheat" ones made by Alvarado St Bakery.

Asian Fried Grains

2010-01-07T13:40:00.000-08:00

This is a take on fried rice ... and is what happens when I plan a perfectly good menu before I check the cupboard. I always, always have rice on hand. Long grain brown rice, short grain brown rice, mixed rice with red rice, and wild rice. Not last night! I had less than a tablespoon of any kind of rice, and had fried rice on the brain. So, here's a new version. I made this with a pleasant mixture of grains - Israeli couscous, orzo, baby garbanzo beans, and red quinoa. While this mixture would be easy to make on your own, I confess that I bought it that way from Trader Joe's - it's called their Harvest Grains Blend. I cooked this up while I was cutting and sauteing the veggies for the fried rice (or grains, as the case may be). It was just as delicious as fried rice ... with a twist!

Ingredients:

3/4 cup chicken stock
3/4 cup Harvest Grains Blend (or your own blend, or rice)
1 tsp olive oil
1 egg, beaten with 1 tsp water
1/2 cup vertically sliced onion
8 asparagus stalks, sliced diagonally into 1 inch pieces
1/2 cup vertically sliced red pepper
1/2 tsp minced garlic
1/2 tsp chopped ginger
1/2 cup chicken stock
2 Tbs hoisin sauce
1 Tbs low sodium soy sauce
1 tsp sesame oil

Directions: Bring stock to boil, add grains or rice, cover and cook until tender, about 10 minutes for grains and 20 minutes for rice. Heat olive oil in saute pan, add egg and cook until set, about 1 minute. Remove from pan, roll, and cut into square pieces. Add onion and peppers to pan, and cook until onion is translucent, about 4 minutes. Add asparagus, garlic, and ginger and cook an additional minute. Add cooked grains or rice to pan and stir. Add chicken stock to pan to pick up any brown bits that are on the bottom of the pan, then add hoisin sauce, soy sauce, and sesame oil for flavoring. Return the chopped, cooked egg to the pan, and stir to mix.

Serves 2

Stealthy Cooking Tip: This fried grain dish has lots of vegetables. They certainly don't hide, but they do have a delicious taste with all of the Asian flavorings. Feel free to change them out with your favorites - small corn, broccoli, mushrooms - whatever strikes your fancy. You could also add a boneless, skinless chicken breast, or shrimp, to make this a one dish meal.

Veggie Lasagna

2010-01-04T10:15:00.000-08:00

If you don't tell them this is made with whole wheat pasta or spinach, they probably won't even notice!

Ingredients:

12 oz whole wheat lasagna noodles
1 tsp olive oil
1 jar spaghetti sauce (about 3 cups)
1 tsp olive oil
1/2 cup chopped onion
1/2 tsp minced garlic
10 oz baby spinach, chopped
12 oz low fat or fat free ricotta cheese
12 oz low fat or fat free cottage cheese
2 large eggs, beaten
1/2 cup shredded Parmesan cheese, divided
1/2 cup grated mozzarella cheese
1/2 cup sliced black olives (optional)

Directions: Preheat oven to 350 F. Cook lasagna noodles by bringing 2 quarts of water to a boil, add 1 tsp olive oil and noodles, boiling for 10 to 12 minutes. Drain in a colander. Prepare the sauces while lasagna noodles are cooking. For the white sauce, heat 1 tsp olive oil in a saute pan. Add the chopped onion and cook for about 5 minutes, until the onion is translucent. Add the garlic and spinach, cooking about 1 minute more until the spinach is wilted. In a large bowl mix together the ricotta cheese, cottage cheese, 1/4 cup of the Parmesan and the eggs. Add the onion and spinach mixture to the cheese and egg mixture and mix the two together. To assemble the lasagna, prepare a 9 x 12 (or approximate close size) baking dish by spreading about 1/2 cup of tomato sauce in the bottom of the pan. Cover the bottom of the pan with noodles, this is usually about three pieces of lasagna noodle. Add about 1/2 of the cheese and spinach mix, 1/4 cup of the mozzarella, and about 1 cup of the tomato sauce. Add a second layer of noodles, covering with the rest of the cheese and spinach mix, the remaining mozzarella, and another cup of the tomato sauce. Cover with a third layer of noodles, topping with the remaining 1/2 cup of tomato sauce and the remaining 1/4 cup of Parmesan. Bake lasagna uncovered for about 50 minutes. Remove from oven, cover with foil and let set for 10 minutes before slicing.

Serves 8

Stealthy Cooking Tip: This use of cheese in vegetarian main dishes constitutes a whole protein, so you're meeting your protein needs. Use of whole grains increases the amount of protein, too. Plus whole grains increase your daily fiber intake. Substituting cottage cheese for some of the ricotta decreases fat, while using low fat or fat free cheeses also lower the fat. Parmesan cheese has a bold taste, so not much is needed. Also, using larger pieces of Parmesan allows your taste buds to quickly recognise the flavor, so using shredded rather than grated Parmesan is always a good idea.

Holiday Wild Rice

2009-12-30T11:19:00.000-08:00

This wild rice dish can be served hot, warm, or cold. I make it ahead of time for holiday meals, and serve it either cold, as a salad, or at room temperature. Either way, it's always a hit. There's a nice blend of tastes here, so it's sure to please!

Ingredients:

1/2 cup wild rice
1 to 1-1/2 cups cold water
1/4 cup dried cranberries
1/4 cup chopped pecans
1/2 small fennel bulb, thinly sliced
1 pear, cored, halved, and thinly sliced
1/2 tsp salt

Citrus Vinaigrette:

zest from one orange
4 Tbs fresh orange juice
4 Tbs fresh lemon juice
1 Tbs balsamic vinegar
6 Tbs extra virgin olive oil
1 Tbs chopped chives
1 Tbs chopped flat leaf parsley
1/4 tsp crushed fennel seeds

Directions:

Cover wild rice with water, add the dried cranberries, and cook in a rice cooker until done or in a covered saucepan on stovetop about 30 minutes, until water is absorbed and rice is tender but still chewy. Make the dressing while the rice cooks. To make the dressing, roll the orange to release the juices, then remove the zest by grating only the orange portion of the skin. Juice the orange and lemon and add the juices to the zest. Add the vinegar and oil, and whisk the ingredients together. Add the chives, parsley, and fennel seeds. Whisk once more before adding to salad. Add chopped pecans and fennel to wild rice mixture, and toss mixture with enough of the dressing to moisten salad. Taste the salad and add salt as needed. Add the pear just before serving.

Serves 4

Stealthy Cooking Tip: The pretty color of the cranberries makes this rice dish visually appealing. It's our secret that this dish includes vitamin C from cranberries, oranges, and lemons! All in one serving!

Rack of Lamb

2009-12-28T17:14:00.000-08:00

It's holiday time, and racks of meat certainly make for an impressive centerpiece. I've struggled with lamb as a "healthy" food - as it can be quite fatty. However, a well cut rack of lamb should have most of the fat removed by the butcher, and we can remove even more before cooking. Cooking methods matter. Roasting seals in moisture, with the additional benefit of draining away additional fats. Sometimes when meats are roasted without a covering of fat they become dry, but there's a few tricks that can be used to make sure meat doesn't dry out. Several of those tricks are used in this recipe. First of all, searing meat before roasting helps retain moisture during cooking. Adding a crust works to help retain additional moisture. Finally, make sure you allow the meat to "rest" after removing from the oven. This allows the juices to redistribute throughout the meat, so they won't flow out of the meat onto the cutting board.

Ingredients:

2 racks of lamb, each about 1-1/4 pounds
1 tsp olive oil
1 tsp salt
1/2 tsp pepper
1/2 cup panko (dried bread crumbs)
1 cup fresh Italian flat leaf parsley
2 Tbs dried basil

Directions:

Preheat oven to 425 F. Remove any excess fat from racks of lamb, making sure the areas between the chop handles are cleaned of fat. Mix panko, parsley and basil in a food processor or blender and pulse until well blended. Spread mixture on a flat surface like a plate or a sheet of wax paper. Heat olive oil until hot in a large saute pan. Season both sides of lamb racks with salt and pepper. Add lamb racks to hot pan and sear on all sides until brown, about 1 minute per side. Remove lamb from pan and roll in bread crumb mixture until well coated on all sides. Place lamb racks on an ungreased baking sheet and cook in the preheated oven until internal temperature reaches about 125 F for medium rare, about 18 minutes. Begin testing lamb for temperature at about 12 minutes, and continue testing every few minutes, as the size of the racks vary, so the cooking time will also vary. When done, remove the racks from the oven, tent with foil, and let rest for 10 minutes. Cut into chops and serve.

Serves 4 - 6

Stealthy Cooking Tip: Removing visible fat from meats before cooking can often lead to dry meats. Substituting a crust for the fat will help your meat retain its succulent flavor, while reducing the fat content.

King Trumpet (Mushroom) Salad

2009-12-18T16:07:00.000-08:00

I love, love, love mushrooms. Could eat them every day. I can think of countless ways to cook them. Recently, however, I was asked a question about mushrooms I couldn't answer. What nutritional value is in a mushroom? And, if there's no nutritional value, why bother eating them? (Now why don't people think that way when introduced to non-nutritional sweets?)

So, I've been digging through my nutritional food books, plus all the latest and greatest on the internet to find out all I can about why eating mushrooms is not only a tasty thing to do, but it's a nutritionally positive thing to do.

Who knew that mushrooms were so good for you? Most are excellent sources of B vitamins, like thiamine, riboflavin, pantothenic acid, and niacin, in addition to B6 and B12. If that's not enough, they're also excellent sources of many minerals, specifically selenium and phytochemicals. Those phytochemicals have some well studied characteristics. The short version is that they enhance cells in the immune systems, and are thought to protect against and fight cancer cells.

Armed with the knowledge of the nutritional powerhouse of mushrooms, I went in search of the largest mushrooms I could find, and found some lovely and very large king trumpet mushrooms. I wanted to really taste them, and thought that tasting them raw would be fun. So here's a quick and easy mushroom salad!

Ingredients:

2 cups torn spinach leaves
1 king trumpet mushroom, sliced lengthwise
1/2 cup canned garbanzo beans, drained and rinsed
1/4 cup pumpkin seeds
2 Tbs shredded Parmesan cheese
1 Tbs extra virgin olive oil
2 tsp. vinegar
1/4 tsp Dijon mustard

Directions:

Arrange spinach leaves on 2 salad plates. Top with sliced mushrooms, beans, seeds and Parmesan. Mix together the olive oil, vinegar, and mustard. Pour dressing over salads.

Serves 2

Stealthy Cooking Tip: Sometimes foods that we don't think of as healthy, like mushrooms, can be packed with nutrition. Next time you want mushrooms on anything, enjoy them knowing that they're good for you, too!

Eating Well in Dominican Republic

2009-12-16T13:54:00.000-08:00

I recently had the good fortune to visit the Dominican Republic for a full week. I stayed at a beautiful resort, and figured I'd return home fat and happy. Wrong!!! The restaurant at the resort was up several flights of stairs, plus there was a two flight climb to my room, so I spent lots of time climbing. Plus, the food choices always had many vegetables to choose from. Finally, the meat dishes were simple, with little in the way of sauces, but lots of flavor - again from a variety of vegetables. I had no idea that I'd be eating so healthy for my vacation week. And, it was tasty!

Here's a little of what I learned. First off, choices. The variety of choices was always bountiful - but all the choices were healthy. For example, lunch choices might include two soups, one a vegetable soup and the other a fish or chicken and vegetable soup. Other choices would be several kinds of salads. Final choices would include broiled fish kebabs or meat and vegetable kabobs. Desserts? None on the menu. There was a small stash of cookies on the bar, but cookies in the Republica Dominicana don't have nearly as much sugar as those in the US, and they are smaller by far.

So, point number one. Limit the choices for meals and for snacks.

Second, include large amounts of fresh fruits and vegetables. Fruits were available as cut fresh fruit mixtures, single pieces of fruit, or single kinds of fruit cut up and served in a bowl. All of the fruits were just fruit - no sugar, no toppings, no cream - just fruit. Fresh fruit, very fresh, and very delicious. Vegetables were available as mixed vegetables or single kinds of vegetables. Most of them were very lightly cooked. They were cooked long enough to set the color, but not so long that they were soft. If a sauce was used at all, it was usually just the vegetable broth used for cooking, lightly seasoned. Fresh vegetables, lightly cooked, with little or no sauces, and again, very delicious.

So, point number two. Use very fresh fruits and vegetables to capitalize on their fresh tastes.

Finally, the meat and fish dishes included generous amounts of flavorful veggies. For example, fish kabobs included pieces of vegetables between each piece of fish. Slices of meats were generally thin, perhaps 3 or 4 ounces, with large sides of vegetables, baked or broiled with minimal amounts of oil.

Point number three. Include sides of vegetables cooked with small amounts of healthful oils.

One more important point. All of those stairs! I pride myself on being in good shape. But, the first couple of days! Oy!!! My calves ached after the third time I'd have to climb those stairs. By the end of the week, I was skipping up them. So - final point. Exercise. It's important!

These are ways to eat that I'd like to follow every day. Do I? No, but I try. And, in my favor I do follow these ways more often than not - perhaps 80% of the time. The local residents I saw in DR who worked, ate, and constantly climbed the stairs at the resort shared several characteristics. They all had clear, healthy looking skin and they all were height/weight proportionate. All those healthy foods and exercise work for them. I hope I'll bring some of the lessons home and put them to regular use!

Cranberry Beans and Pasta

2009-12-11T08:41:00.000-08:00

I've been on a kick of trying something new, almost every week. This week cranberry beans caught my attention. They sound so seasonal, I knew I had to try them. This recipe calls for dried cranberry beans, but any kind of dried bean will work. Do try to find beans that have been recently dried - like the ones that you find at your farmer's market. Dried beans keep easily for up to a year, and even longer. The older they are, the longer they take to cook.

Ingredients:

1 cup dried cranberry beans
3 cups water
1 tsp olive oil
1/2 cup chopped onion
1/2 tsp minced garlic
2 Tbs chopped fresh sage
2 Tbs minced fresh parsley
2 cups chicken stock
1 cup whole wheat shell pasta
2 Tbs minced fresh parsley
1 tsp salt
1/4 tsp pepper
2 Tbs Parmesan cheese

Directions:

Cover the cranberry beans with the water in a large saucepan and bring to a boil. Boil for 1 minute, turn off the heat, cover the beans and let sit for 1 hour. Drain beans. Heat the olive oil in a large saucepan, then add the onion and cook over medium low heat for about 5 minutes until the onions are translucent. Add the garlic, sage, and parsley, cooking for an additional minute. Add the beans and the chicken stock and cook for about 20 minutes or until the beans are tender. Use a masher to mash about half of the beans, thickening them. Meanwhile, fill a separate saucepan with water and bring to a boil. Add the pasta and cook until the pasta is al dente, firm to the touch, about 6 to 8 minutes. Drain the pasta and add to the beans. Add the remaining parsley, plus salt and pepper to taste. Dish up, sprinkling each serving with some of the Parmesan cheese. Stealthy Cooking Tip: Pasta, grains, beans, veggies, and seeds each contain incomplete proteins. But, mix them up together, and magic happens. The incomplete proteins work together to provide a complete protein, similar to what you'd find in meat. Many meatless mains combine pasta or rice with beans, giving you complete proteins. Dairy foods also contain complete proteins, so when you add cheese to your dish, you're eating all the protein that you need!

Mince Meat Pie

2009-12-08T16:49:00.000-08:00

Here's a recipe by request! When I first received this request for mince meat pie, I thought this dessert was too decandent to be included in a group of healthy recipes. Then, I reviewed the recipe, and reconsidered. This mince meat has no meat - so it's more correctly called a "mock" mince pie. Also, this pie has lots of fruit, with minimal sugar ... well, minimal sugar for a dessert. I generally make mince pie filling in mid summer when green tomatoes are readily available, making about a gallon of pie filling, then can it for use in the fall. However, I've also made just one pie's worth in the fall - like today's recipe - and used just apples when green tomatoes aren't available. Either way, the mince mixturer cooks up rich and spicy, just like the pies I remember from my childhood visits to rural Michigan.

Ingredients:

2 medium size tart apples
2 medium size green tomatoes, or use 2 additional tart apples
1-1/2 cups raisins
1 tsp orange zest
1/2 cup fresh orange juice
1/2 cup apple juice
1/2 cup brown sugar
1/4 cup sugar
1/2 tsp cinnamon
1/4 tsp ginger
1/4 tsp cloves
2 Tbs crushed crackers
2 Tbs brandy
two crust pie crust

Directions:

Pare, core, and chop the apples and tomatoes. Mix the apple/tomato mixture together with the raisins, orange zest, and juices in a stainless steel saucepan. Cover, bring to a simmer and cook about 5 minutes, until the apples are soft. Stir in the sugars, spices, and crackers. Either keep mixture in the non-reactive stainless steel pan or pour into a glass bowl. Cover and refrigerate for between 2 and 4 days.

When ready to cook your pie, preheat the oven to 450 F. Stir the brandy into the mixture before adding to the pie shell. Line a pie pan with one of the pie crusts. Add the mince mixture, and cover with an upper crust. If you have time, this pie looks very nice with a lattice crust. Bake for 30 minutes.

Stealthy Cooking Tip: Desserts have their place in a healthy diet. It's portion size and variety that are important. This pie can be cut into 6 pieces or 8 pieces. Cut it into 8 pieces, and you'll be cutting your portion size. Also, share this pie with friends and family. Everyone gets one piece! Tomorrow have something different - fresh fruit, anyone?