Meal Planning… (or the Sustainable Not-A-Diet)

planning

 

 

 

 

 

 

UW Health had recently posted an article on meal planning which got me thinking about the benefits behind our own meal planning.  My wife and I had made the decision to focus more on meal planning (which subsequently led to us eating increasingly healthier) sometime less than a year ago.  How noticeable has the change been?

We’ve noticed several benefits- not the least of which is some weight loss (my usually accumulated semi-substantial winter pounds have vanished this long winter).  Granted, we had been eating somewhat healthier/with more vegetables for a long while before this.   Occasionally, our pre-meal-planning conversations would go something like this around dinnertime, though…

Me: “What are you hungry for?”

Her: “I don’t know.  You?”

Me: “I could go for anything.”

(Cue trip to selected nearby fast food restaurant.)   And… scene.

Now repeat this on a somewhat-weekly basis, and we’ve added weekly fast food runs to our meal planning.  The aforementioned UW Health article refers unspecifically to a survey about increased fast food consumption.  While we weren’t at the 5 meals threshold they reference, the fast food adds up (but that’s not to imply that I have completely sworn off fast food, though…)

We have found that we don’t need to plan beyond the upcoming week, but planning, cooking a meal, and eating associated leftovers has helped our budget also.  We are not paying extra (with calories or $) for convenience and are still saving time.  Freezable foods are simple to store in our chest freezer for later, as well.  Give it a try- what do you have to lose?

 

A pantry staples reference/recommendation to get you started: http://www.uwhealth.org/files/uwhealth/docs/pdf4/GRFW_Prepare_Pantry_flier.pdf

 

Happy St. Patrick’s Day!

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(But be careful with the name!)  Celebrate with the history and some green, as well as favorite dishes (even though they may not be historically Irish).  Of course, there is nothing like a glass of Guinness.  Visit a local Irish pub, and don’t forget dessert!  I’m not Irish (but I’m adopted Irish through my wife).

We didn’t go with the typical dishes this year; instead, I made a sweet pea and asparagus risotto to celebrate with green.  I’ve made a basic (somewhat healthy) risotto recipe for a while now and have found ways to adjust it to tasty effect.  I have a couple of cooking adjustments so it is not so heavy (1% milk instead of cream, butter added just before the end, olive oil to start).  Enjoy!

Sweet Pea and Asparagus Risotto

olive oil

1 large white onion

2 cloves garlic

2 c white wine

1 tablespoon parsley

1 tablespoon thyme

1 tablespoon marjoram

1 tablespoon coriander

salt and pepper to taste

2 cups risotto rice (Arborio or another kind)

1 cup milk

6 cups water (added one at a time)

chicken-flavored stock granules (or veggie, if desired)

1 small bag frozen peas

1 bunch fresh asparagus, chopped into pieces (tough part of stem removed and discarded)

2 tablespoons butter

8 oz fresh Parmesan cheese, shredded

I cooked this using a wok, but a medium-large non-stick saucepan should work.  Add olive oil to pan and set heat to low-medium.  Chop onion and add to pan.  Saute for a few minutes.  Add garlic using a garlic press (or mince).  Cook for about a minute (don’t let garlic burn), and add white wine.  I added the herbs at this point.  (I tend to like a lot of seasoning, so my herb and spice measurements were more along the lines of 2 tablespoons each.)  Add the rice, and cook so the wine bubbles and starts to reduce.  Add peas and asparagus.  Add milk, and then add the water 1 cup at a time (as the water cooks away and evaporates).  (Add chicken, chicken-flavored, or veggie stock granules according to the package directions.)  Keep heat at about medium so the mixture is bubbling, and keep stirring frequently to prevent burning/sticking and to build the creaminess with the rice.  Taste the rice as you cook so it does not get completely soft (you may need to add additional cups of water if the rice is not yet done, though).  Add the butter just before you are done.  Allow it to melt and stir it into the mixture.  Remove the risotto from the heat and add the shredded Parmesan (while stirring).

A note- fresh peas may be better, but we did not have any available.  The frozen peas we had seemed starchy, but we did enjoy the flavor of the peas, so frozen baby peas may be the way to go (more sweetness, less starch).   Happy St. Patrick’s Day!

The Inevitable Post about Kale…

Kale (Wikipedia file by Rasbak)

Kale       (Wikipedia file by Rasbak)

It was only a matter of time until I had a detailed post about kale.  And at what better time than to ring in the spring (with an impending St. Patrick’s Day!)  Seems like mostly everyone is talking about the health benefits of kale.  The ubiquitous term ‘superfood’ is thrown around quite a bit, along with smoothie after smoothie after smoothie.  And why not?

I happen to enjoy the richness in the flavor of kale.  Kale is the star in an article in Chef Fabio’s magazine.  While my wife feels that kale should be relegated back to its historical place as buffet decoration, I can say there will be some in our garden this year (for some kale chips!)  Kale chips are really easy to make and can be embellished with any number of spices.  I also like that kale holds up well in soups, as other greens don’t, and is simple to use as a base for a salad.   And that’s not all…  If you haven’t tried this veggie yet, now’s the time; make some space in the garden!

Cocoa, Stat!

Almost there- midway through February.  While the winter weather still hasn’t broken (we are getting warnings about water lines to homes freezing in the area!- due to extended cold), we can have some hot cocoa to warm ourselves up in the meantime.  But perhaps we can do a little better– or a lot better than Brand X Powdery Cocoa mix, and make it ourselves!  It’s easy to put little twists on cocoa to make it unique- mint, marshmallows, caramel, spice… and so on!

Game Day! (Chicken Wing Dip Recipe)

http://en.wikipedia.org/wiki/File:Football_signed_by_Gerald_R._Ford.jpg

Football

If you are a football fan (or a commercials fan), you might be watching a certain game today.  If you are having/going to a party, it’s not too late to make a tasty snack!  While this one likely won’t win any health awards, we’ve made it several times.  (We received the recipe from a friend.)  It’s quick too: Chicken Wing Dip!  While no actual chicken wings were used in the recipe, it has the flavor.

Chicken Wing Dip

1 cup ranch dressing (or blue cheese dressing)

1 cup Red Buffalo Wing sauce (any wing sauce of your choice will do)

2 cups shredded cheddar cheese

2 bricks softened cream cheese

2 cups shredded cooked chicken (chicken breasts work well)

Bag of sturdy chips/crackers for dip (we use pita chips)

Heat oven to 350 degrees.  Set a pot of water to a roiling boil and boil chicken breasts for 20 minutes.  Break apart so chicken is shredded.

Mix all ingredients and put in a 13×9 pan.  Sprinkle extra cheddar cheese on top.  Bake at 350 for 25 minutes or until bubbly.  Use chips/crackers for dipping.  Enjoy!

A Polar Vortex… of Flavor!

As the latest instance of the polar vortex moves away, I am left to re-ponder my understanding of the concept of ‘cold’, as the temperatures now seem almost spring-like in comparison!  But more seriously, the seeming antithesis of everything warm and green has left me increasingly anxious for spring. (I do enjoy living in the Midwest… I do enjoy living in the Midwest…)

We are just leaving soup month, but winter is still staring intently at us for the near future.  So- perhaps we need a de facto extension to soup season!  As I have written before, I love soup.  What a better way to fight off a vortex than with a bowl of hunger-sating warmth?  Chef Fabio has some options for soup, as well.  I just defrosted some eggplant chili and some mixed vegetable soup from this summer.  What’s your favorite soup to beat the cold?

Prelude to Spring

Yes, we’re still in January, but I’m thinking spring.  That’s not just because I can’t wait to enjoy warmer weather!  Hopefully to help you ‘think warm’, I’m sharing some recipes…

Salmon and Potato Salad with Caper Dijon Vinaigrette

Cheesy Pasta Ideas

Spiced Pear Sauce

More to come, now that we have Internet back, and spring gets ever closer!

Winterized…

There has been a lack of new content, but good things are in store for spring!  I will be moving to a new house and new (relatively blank slate) outdoor space.  Look for some additional content before then, but some additional photos on getting things growing as soon as possible!

Food for Thought

pepper plant

Photo by greenwordchef

 

 

 

 

 

 

 

 

– As in the ‘Food for Thought’ Lecture Series theme at UW-Whitewater.  Though the lecture series was in the spring, all of the lectures are saved as videos for viewing at any time.

From the description: “Do we eat simply for sustenance or is there more to think about this everyday activity? Food fills our bellies, brings families and cultures together and is the center of many traditions which remind us of our shared past. Food also is a source of power and struggle. The way our food is grown, manufactured and marketed can be controversial. What do we need to know about the food choices we make?”

Start Thinking about Food!

(Vegan) Marshmallows

Dandies Marshmallows

Dandies (Vegan) Marshmallows (Photo from website)

I found these marshmallows not because I am a vegan, but rather, my wife needed to find an option to bring for a church gathering.  We also brought some of these to a party hosted by some of our friends, one of whom is a vegetarian.  My wife did some research online and looked for what was available, since we didn’t really have many ideas about what options were out there.  She looked into recipes (somewhat time consuming, and we didn’t really have the right materials/equipment) as well as options and this stood out as one of the few vegan-friendly options.  We were able to find some at Whole Foods, but weren’t able to find them at our local co-op.

In comparison to typical store-sold marshmallows, they are a little more firm (but not much), but most importantly, they are quite delicious!  My wife also thought they had a nicer (more vanilla) flavor, and they passed the S’mores test at the campfire.  They browned well, paired well with grahams and chocolate, and got melty, though they didn’t puff up quite as much.  Overall, they greatly exceeded what I thought a vegan marshmallow would be and were a welcome equivalent (my wife, I think, liked them even a bit better than ‘regular’ marshmallows!)   Our friends agreed that they were tasty also.   I would certainly get them again and recommend them to anyone looking for a vegan (or non-vegan) marshmallow!