Shitake Mushrooms from Sharonview Farms

 Fresh Shitake Mushrooms Just Picked from the Log

Somebody brought logs to the Waxhaw Farmers' Market on Saturday. Not just any old logs, but four-foot long hardwood logs all propped up neatly in a row, and adorned with the most beautiful shitake mushrooms I've ever seen. Teri (the proprietress of the booth) invited me to pick the mushrooms, and I could barely contain my excitement...to be the one to actually harvest these perfect mushrooms, and then TASTE them. Ohhhhh.....I barely made it to the car before tearing open the cute little mushroom-decorated brown paper bag and popping a tantalizing treasure into my mouth. Meaty, tender, sweet, earthy essence....everything store-bought mushrooms had ever promised but never delivered. I will never again be satisfied with harvesting from the grocery store.

Having a supply of mushrooms this fresh and to be able to pick them is a rare privilege, one that I just had to share with you before the harvest season is over. You can meet Teri or her fiance, Nasi, at the Waxhaw Farmers' Market on Saturday mornings, or call them at Sharonview Farm at 843-602-8593. The farm is at 4114 Crow Rd., Monroe, NC 28112, and if you'd rather use email, their address is sharonviewfarm@gmail.com. Oh, and you don't have to pick the shitake if you don't want to, they will be happy to pick them for you. If you're a personal chef or want to order a larger quantity for your restaurant, they'll make arrangements for you to get what you need. If you live far away, check with them because maybe they'll even be able to ship them to you. Better get 'em before they're gone! (Recipe for Chicken with Shitakes &; Capers in the next post!)

Sharonview Farm
4114 Crow Rd.
Monroe, NC 28112
843-602-8593

Fiesta Vegetable Soup

An end-of-the-garden soup!

Ever hear of nopalitos? They are the leaves of the prickly pear cactus, and I never in a million years would have known what to do with them until I visited friends in Mexico a few years ago and was introduced to them in soups, stews, salads, and even juices. Our Mexican friend said that according to folklore, napoles (the cactus leaves) help to prevent bladder cancer. I just think they are a tasty addition to many dishes. A bonus is that they are very low in calories and fat free.

I'm so glad that you can purchase nopalitos already cleaned and jarred, because I really don't think I'd take the time to find them fresh, remove the spines, and peel them. You can find them in jars (see above photo) in Wal-Mart and almost all the grocery stores, and all you have to do is dump them in a strainer and rinse the salty brine off, and they are recipe-ready. Today, I even diced some up and added them to tuna salad, and it was delicious. They don't have a strong flavor, just add that salty kind of bite that capers add to dishes. Oh, and in this soup they look like green beans. I doubt anyone will notice there are cactus leaves in your soup!

Fiesta Vegetable Soup

1 T. olive oil

2 large onions, peeled and chopped

6 cloves garlic, coarsely chopped

2 medium green bell peppers

2 medium red bell peppers

2 bay leaves

1/2 tsp. ground coriander

2 tsp. ground cumin

2 tsp. dried oregano

1/2-1 tsp. red pepper flakes

4 c. chicken or vegetable stock (this is a vegetarian dish if you use vegetable stock)

1 pound fresh tomatillos, husked, 1/2 inch dice

2 c. napolitos (from jar), rinsed well, drained, and coarsely chopped

28 oz. canned diced tomatoes, undrained

3 cans black beans, rinsed well and drained

2 tsp. salt
6 dashes liquid smoke flavoring (you can leave this out, but I think it adds something important)
Garnishes: shredded cheese, fresh cilantro leaves, sour cream or Greek yogurt

Coat the bottom of a 6-8 quart heavy bottomed stock pot with thin layer of olive oil. Heat to shimmering, then add onions, garlic, peppers, and herbs and spices. Saute, stirring frequently and scraping the bottom, till vegetables are tender.

Add two cups of stock and tomatillos; simmer for 5 minutes.

Add remaining ingredients; bring to simmer and cook, stirring frequently, for 30 minutes, until all vegetables are tender and soup has thickened a bit. Adjust seasoning if needed and serve. Garnish as desired. Serves 8
Freezes great!

(About 350 calories per serving without the garnishes.)

Dinners & Lunches Ready in a Flash, First Installment: Beef & Pasta Goulash

Yesterday one of my Facebook friends sent me a message asking for help. She wanted to (primarily) save money by cooking at home instead of eating out and (secondarily) she also is worried about what all those restaurant meals might be doing to her health. There is a really easy solution; it just takes a bit of planning and she will be saving money and eating healthier in no time.

The simple way to cook for one person is to cook a regular meal for 4-6 people and divide it up into single servings. That is what I do as a personal chef for my clients, and it's what I did for myself before my surgery so that I would have fast and easy meals to just pop in the microwave when I'm dining solo. You can do it, too.

First, plan a menu for a week's worth of dinners. Choose the recipes you want to use, make your grocery list, and gather all the ingredients together. You can make all the meals in one day, or split the cooking up into two days. You might do this on a Saturday morning and Sunday afternoon, for example, or whenever you have two days off.

I prepared 7 different meals; some stews, some protein/veg/starch. I tried to stick to about 500 calories or fewer for each serving. You can figure that out for your own needs. Out of those 7 meals, I packaged a total of 35 individual servings. Then I stocked my freezer with the "Steamers" bags of frozen vegetables because, well, I just really like extra vegetables.

To save money, I purchased most frozen, canned, and dry goods at Wal-Mart, and meats and fresh vegetables at Bi-Lo or Harris Teeter because the quality and selection are better there than at Wal-Mart (that will be a future blog topic). I spent about $150 for 35 nutrient-packed and low fat meals cooked just to my taste. That's about $4.27 for each meal. Don't forget to supplement your meals with fresh fruit, whole grain snacks, or proteins such as 1/4 cup of dry roasted nuts, throughout the day so you won't be tempted to buy that huge peanut butter cookie for an afternoon snack that you'll probably and justifiably regret later. Go ahead and plan to go out with your friends to your favorite restaurant once a week. You've been so smart about how you're managing your budget and nutrition!

Not everything freezes well, and there are tricks to freezing many foods so that when they are heated you get a good tasting meal with good texture. I'm going to share some of my favorites with you, and this comfort food many of you may remember from childhood is my first installment. You can use any pasta for this Beef & Pasta Goulash recipe, but if you use a whole grain, or "smart" pasta, you'll be packing a lot more nutrients into every calorie, which is our goal. For packaging, you don't have to use professional containers (as I do for my clients). You can use the Rubbermaid "Take-Along" sandwich containers to pack your meals, then be sure to label and freeze them. That is what I use for myself at home.

When you're ready for a meal, just thaw one in the microwave at the "defrost" setting for 2-3 minutes or so, crack the lid, and finish heating it at 50% power, one minute at a time, until your food is as hot as you want. If you don't want to heat your food in the containers, then spoon it out onto a dinner plate to heat. You can wash and re-use your containers. I bought these containers at Wal-Mart in packages of 5 or 6 for less than $3.00. It might not look like much when you're packing the food in the container, but when you spread it out on your dinner plate, it makes a gracious helping.

Beef & Pasta Goulash

1 pound extra-lean ground beef (You can substitute turkey if you like, but I like the taste of beef in this.)
1 cup onion, coarsely chopped
1 large green bell pepper, coarsely chopped
1 (28-oz.) can good quality diced tomatoes (such as Hunts or Furmano's)
2 (8-oz.) cans tomato sauce (low sodium if possible)
2 tablespoons sugar

2 teaspoons salt

2 cups whole grain dry pasta of your choice, cooked, drained (do not rinse), and returned to pot

-In a large saute pan sprayed with canola oil spray, combine beef, onion, and bell pepper. Stir and break up the beef as it browns and the vegetables soften.
-Stir in the diced tomatoes, tomato sauce, sugar, and salt. Simmer for a few minutes, then pour the beef/tomato mixture into the pot with the drained pasta. Stir to combine, then spoon into 5-6 of the small 2.9 cup size Rubbermaid Take-Along sandwich containers. (Each container will hold 2 servings of this.) Cool, cover, and freeze.

Nutrition:Your servings will be about 550 calories each, with only 10g of fat, but a big 24g of fiber and 30g of protein. Serve with a low carb veg for a side, such as the celery in this photo, broccoli, or green beans.

Variations: Add garlic and dried Italian herbs to the onion, bell pepper, and beef when sauteeing, then toss in fresh chopped basil or parsley at the end for an Italian pasta dish. For Southwestern flavor, add a 4-oz. can of chopped green chiles, some chili powder, and hot sauce to taste.

Cannellini Bean Salad with Feta & Fresh Herbs

Want a healthful and delicious alternative to high fat, mayonnaise-laced potato and pasta salads this summer? Try my white bean salad at your next cookout. It goes great with poultry, seafood, or meat. Serve it with grilled vegetables and you have a delicious and nutritious vegetarian meal. One serving is only 207 calories, just 2 grams of fat (1 cup of potato salad has about 20 grams), 13 grams of protein, and 9 grams of dietary fiber. How about that? It's really easy to make, too.

Cannellini Bean Salad with Feta & Fresh Herbs

For the vinaigrette:
2 tablespoons white balsamic vinegar (or white wine vinegar)
6 ounces olive oil & canola oil blend
1/8 teaspoon each salt and pepper, or to taste

For the salad:
2 cans cannelini beans, rinsed and drained
2 slices red onion, diced
1/4 cup fresh parsley leaves (curly or flat)
1 teaspoon fresh thyme leaves
1 teaspoon fresh oregano leaves
1 cup grape tomatoes, quartered
2 ounces feta cheese, diced (reduced fat is great if you can find it)

-Whisk together vinaigrette ingredients and set aside.
-In a medium bowl, add the beans and red onion.
-Combine the herbs in one pile on your cutting board and, with a very sharp knife, chop them all together until they're all minced about the same size, 1/4 inch or so. (If your knife is dull, your herbs will look like what you pull out from under your lawn mower, and that's not very appealing.) Add the herbs to the beans and toss together.
-Give the vinaigrette a stir and pour onto the salad. Mix well to combine. Adjust seasoning. (That means add more salt and pepper to suit your taste!)
Make this recipe the day before up to this point for maximum flavor, cover and refrigerate, then bring to room temperature before continuing.
-Right before serving, gently fold in the feta cheese and tomatoes.
-Serve this salad at room temperature for ultimate flavor. Enjoy!

Serves 8

Vegetable Plates in the South

I had never heard of a "vegetable plate" until I moved to South Carolina 25 years ago. I remember going to a local diner (although they are not called "diners" here as they are in Pennsylvania, where you'll find the "This Diner" and the "That Diner" in every community) and seeing a listing for a "vegetable plate." What??? Since that first visit, I've traveled enough throughout my beautiful state to know that almost every community dining establishment where the parking lot fills up with more pickup trucks than sedans at mealtime has this offering on its menu. (If you're lucky enough to have a Cracker Barrel in your area, you can have a vegetable plate there, too.)

Following the listing on the menu is a row or two of vegetable and starch dishes from which the hungry diner can choose, usually looking something like this:

Corn
Green beans
Fresh greens
Stewed okra
Sweet potato souffle
Hash brown casserole
Pinto Beans
Macaroni and cheese
Cucumbers with onions and sour cream
Slaw
Pickled Beets
Sliced tomatoes

Combine two or more of these, often seasonal selections, to create your own custom meal. Many times sweet tea and cornbread are included. It is what it is, simply vegetables, starches and no meat. It is incredibly popular, very healthy (as long as you stick to the vegetables), and satisfying. I think the reason so many diners enjoy the vegetable plate is because it tastes like home cooking, and is comfort food to the Southern palate.

Saturday, an angel came to my house, laden with boxes and bags of food. As she unpacked her containers, my kitchen counter filled up with tubs of home grown corn cooked to a crunchy sweetness, nutty brown crowder peas in their delicious liquor, okra and tomatoes stewed with garlic and seasoned perfectly, mouthwatering collard greens, fresh from her garden summer squash cooked with sweet onions and ginger, Yankee AND Southern cornbread, a fresh strawberry pie with fluffy not-too-sweet whipped cream flavored with triple sec, and a gallon jug of peach/raspberry iced tea. I've never had a more bountiful nor delicious vegetable plate!

Get with the national movement toward meatless meals; the savvy folks down here in South Carolina have been enjoying vegetable plates for generations, and thanks to my dear friend Pam Hegler, I've been enjoying some of the best I've ever tasted!

Cherry Salsa with Goat Cheese

My mid-morning snack:

I can't do too much in the kitchen these days, but I can tell I am feeling better because I actually got inspired this morning to get creative in the kitchen and make an easy snack.

Every morning I have a snack, and it's usually fresh fruit of some kind (because that's easy and healthy), but this morning I came across a recipe on one of my favorite websites that got my taste buds tingling. I took a quick inventory of ingredients (by memory; I pretty much know what I stocked up on in the fridge before surgery) and realized that what I didn't have EXACTLY, I had ingredients I could easily substitute. And then, of course, I added my own touches.

So, I rolled on out to the kitchen and began the journey that ended with me exhausted, but with a delicious snack that includes the fresh sweet cherries that are in season right now, crunchy and aromatic celery, low fat dairy, and whole grains. What great fuel for a healing body, delicious and (for a two-footed person), takes about 10 minutes to make!

Cherry Salsa with Goat Cheese

1 cup of chopped sweet cherries
1/2 cup diced celery
1 scallion, very thinly sliced white and green parts
Splash of red wine vinegar (not too much, maybe 1 tsp.)

Salt and pepper to taste

Sprinkle of hot pepper flakes (optional, but I like it)

Honey for drizzling

Crisply toasted crostini slices, whole grain toast, or crackers

1/3 cup soft goat cheese

1/3 cup fat free cottage cheese

Combine the cherries, celery, scallion, vinegar, S&P, and hot pepper flakes. Stir to combine and taste for seasoning. (Depending on your preference, you may want to add more salt, pepper, or hot pepper flakes.)

In a small bowl, use the back of a spoon to mash together the cheeses. Spread desired toast or crackers with cheese and top with cherry relish. Drizzle with honey and serve.

Note: If you make this quantity, you can get 4 or 5 servings on regular toast. It will probably top 18 or so small crostini or crackers for party food. I think the salsa would be good served with grilled chicken breasts, too. 1/4 of this recipe is only 78 calories, 4 grams fat, 6 grams carbs, 1 gram fiber, and a generous 6 grams of protein. It's a bit over the 30% calories from fat guideline, but in this case I think it's worth the trade off for so much fresh flavor and protein. I think you will, too!

Rosemary Scented Chicken with Caramelized Orange Pan Sauce

I love my Roll-About. It has given me great mobility around the house, but it does have its limitations. The model I have is not maneuverable enough in the kitchen for me to do more than grab something quick out of the fridge to eat, so I'm shopping around for a smaller model with swivel front wheels to give me a better turning radius. I am determined to be able to cook again because I just don't think I'll be able to endure 5 more weeks without being able to enjoy my favorite passtime/therapy!

In the meantime, Bob is learning new cooking and knife skills. Wednesday, for example, he trimmed a fresh pineapple for the first time, and even painstakingly removed every trace of each little brown eye with the tip of his paring knife. He was so proud and so was I. I'm enjoying the "fruits" of his labors now while he is out of town.

The day after my surgery, Bob grilled chicken breasts, which he has frequently done, and then made a simple pan sauce, which he has never done. I had found a recipe for him to try that I suspected would taste amazing but yet would be attainable for a novice in the kitchen. The sauce turned out just delicious, Bob felt like a master chef, and now he's motivated to try his hand at more protein/pan sauces combinations. That's what I call success!

I was still on narcotic pain killers that day, so of course I didn't even think of taking a picture of his dish, but it is a lovely golden sauce that would be perfect also on pork tenderloin medallions. I'd love to try a nice thick mahi mahi or halibut fillet swimming in this Caramelized Orange Sauce; oh, that would be so delicious!

By the way, this is a great recipe for entertaining. It's simple, easy, yet adds a touch of elegance to an every day protein to make it perfect for serving your dinner guests.

Rosemary Scented Chicken Breasts with Caramelized Orange Sauce
Serves 4

4 boneless, skinless chicken breast halves
2 inch sprig of fresh rosemary
Salt & pepper to taste
12 pitted Kalamata olives, sliced
1 large navel orange, peeled and chopped
2 cloves garlic, thinly sliced
3/4 c. orange juice, as needed
1 T. very cold unsalted butter

Pound chicken breasts flat to 1/2 inch and season with salt and pepper. Spray with cooking oil spray and grill just until firm (don't overcook). Cover and keep warm while making the sauce.

In a saute pan over medium heat, combine the olives, rosemary, orange pulp, garlic and 1/4 c. of the orange juice. Gently simmer, covered, for a few minutes to blend flavors. Raise the flame and add 1/4 c. or more of the orange juice and boil it down to a syrupy consistency. Stir into this the cold butter until it is melted. The sauce should look velvety and yet chunky with the diced orange pieces. Adjust the seasoning with salt and pepper if needed. At this point, you can nestle the chicken breasts (or whatever protein you are using) into the sauce for a moment just to warm them before serving. Remove the rosemary sprig; serve with fragrant basmati rice, sugar snap peas, and garnish with sprigs of fresh rosemary.

(Based on a recipe gleaned from NPR's The Splendid Table.)

Black Bean & Corn Salad

Just when you need a picture, you can't find it! I would make the salad and take more photos of it, but I'm laid up with foot surgery right now, and doctor's orders are "no weight bearing for 6 weeks." I'm already missing getting into the kitchen and creating!

Take my word for it that this is a beautiful salad, with the black beans, yellow corn, colorful peppers, and bright green cilantro. The flavors are vibrant, too. Give it a try and let me know what you think.

Black Bean & Corn Salad

2 cans black beans, rinsed well and drained
1 can whole kernel corn, drained
1/2 green bell pepper, diced same size as corn
1/2 red bell pepper, diced same size as corn
1/2 medium red onion, diced same size as peppers
2 cloves garlic, minced
Salt & pepper to taste
Ground cumin or chili powder to taste
Juice of 1-2 limes, to taste
1 ripe avocado, diced (optional)
Drizzle of olive oil (do not use if using avocado)
Handful fresh cilantro, roughly chopped

Combine vegetables in a bowl. Add salt and pepper, cumin, and lime juice to taste. The lime juice should add brightness but not be overpowering. Toss in the cilantro. Best if made an hour or more ahead and is great the next day. Serve chilled or at room temperature, as a side dish or as a dip with corn chips. Great dish to make for a crowd, quick to throw together, inexpensive, and healthy, too!

Baked Chicken Meatballs, a Tasty & Healthy Alternative to Chicken Nuggets

Lots of kids love chicken nuggets, and lots of parents love the convenience, but why not make a healthier version? This recipe for chicken meatballs uses convenient ground chicken (find it next to the boneless, skinless chicken breasts in the poultry section of your supermarket) and is baked instead of fried, eliminating lots of fat. The meatballs freeze great, too, making it convenient for quick suppers on busy days. The Spicy Italian Tomato Sauce from my last blog post makes a great sauce for these meatballs, and you can put more garlic and oregano in the mixture to turn them into delicious Italian style meatballs. Just be sure to simmer them a bit in the sauce after they are baked. Yum! These freeze great, too, making this a convenient and healthy choice for quick suppers on busy days.

Baked Chicken Meatballs
(Based on an old recipe from Gourmet Magazine)
Serves 4
Difficulty: Super Easy
Prep Time: About 15 minutes
Cook Time: 15 - 20 minutes

Ingredients:

3 slices whole wheat bread, torn into pieces
1/3 cup low-sodium chicken broth
2 tablespoons low sodium chicken broth
3 ounces lean ham (from the deli)
1 small onion, finely diced
1 clove garlic, finely minced
2 tablespoons finely minced red bell pepper (opt.)
1 large egg or equivalent amount of egg substitute
1 pound ground chicken
3 tablespoons finely chopped fresh parsley (or 1 teaspoon dried)
1 tablespoon tomato paste

Method:

• Preheat oven to 400 degrees. Line a sheet cake pan with foil and spray it with vegetable spray.
• Soak bread in broth until softened, just a couple of minutes, and squeeze out broth, reserving bread. (Discard the broth.)
• In a medium saute pan sprayed with vegetable oil spray, cook ham, onion, bell pepper, and garlic with the 1-2 tablespoons chicken broth till onion softens a bit. Sprinkle with 1/2 teaspoon EACH of salt and pepper. Set aside to cool a bit.
• Lightly beat egg in large bowl, then add chicken, ham and onion mixture, bread, parsley and tomato paste.
• Form 12 meatballs and arrange on foil-covered sheet pan.
• Bake in uppper third of oven until meatballs are just cooked through, 15-20 minutes.
• Cool and freeze, or serve hot

Note:

For children or hors d'oeuvre: serve meatballs with honey mustard, barbecue sauce, honey, or other favorite "dipping" sauce.

For everyone:
Stuff meatballs into split whole wheat pita bread along with diced onion and tomato and shredded lettuce. Create Tsatsiki sauce by combining non-fat yogurt (Greek is grea!), minced onion, garlic, cucumber, and lemon juice. Serve Tsatsiki sauce with chicken meatball pitas.

To freeze:
Cool and portion into zip lock or Foodsaver bags and freeze for easy meals. Reheat in microwave or in 400 degree oven for 5-10 minutes.

Quick & Spicy Italian Tomato Sauce

It's been a long time since I've posted to this blog, I know. Life just took over and got very busy, but I'm excited about all the cooking I've been doing and can't wait to share new recipes with you.

March is National Sauce Month, and when I read that post from one of my chef friends on Facebook, I thought about my Spicy Italian Tomato Sauce and how easy it is to make this one time and use it for so many different meals. Forget about the long simmer time that we think of when we think about homemade sauces. I think a shorter simmer time for this sauce keeps the fresh tomato flavors bright. Of course, using a good tomato product is important, so steer clear of big box store brands in favor of San Marzano, Muir Glen, Furmanos, Centro, Hunts, or store brands labeled "Fancy," which often indicate they are San Marzano-style tomatoes. Taste test and see which ones you like the most (and let me know because I'm curious).

This sauce is easily adjusted to your tastes, too. If you don't want it so spicy, then decrease or omit the red pepper flakes. If you're not that wild about oregano, leave it out. If you want to use all fresh herbs, then add them right at the end instead of at the beginning.

In fact, that is a good lesson for today about herbs: If you are using dried herbs, add them toward the beginning of any recipe to give the oils in the herbs a chance to be released and flavor your dish. If you are using fresh herbs, add them at the end to keep their flavor and color bright.

Spicy Italian Tomato Sauce

Easy to throw together when you get home from work, then simmer while you change clothes, check homework, throw a load of laundry in the washer, etc. Or make this on a less-busy day and double or even triple the recipe and package in 2-cup portions to freeze or share with friends. Suggestions for dishes made with this sauce appear after the recipe below.

Serves 8

Difficulty: Easy
Prep Time: 10 minutes
Cooking Time: 45 minutes
Diets: Vegan; Gluten and Dairy Free

Ingredients

1 tablespoon olive oil
1 medium onion, finely chopped
6 cloves garlic, minced, or to taste (TT)
1 teaspoon dried oregano, crumbled
1 teaspoon dried basil, crumbled
1 teaspoon dried marjoram, crumbled
3/4 teaspoon crushed red pepper flakes, or TT
2 (28-ounce) cans whole tomatoes in puree
1 cup crushed tomatoes
1/2 cup dry red wine (buy a bottle of Chianti to cook with and then to drink with your meal)
1 bay leaf
Salt
Sugar

Method

Heat oil in heavy large saucepan over medium heat. Add onion, garlic, oregano, basil, marjoram, and crushed red pepper. Cover and cook until the onion is tender, stirring occasionally, about 10 minutes.

Pour whole tomatoes into a large bowl and break them up with your fingers. Add these with their juice, the crushed tomatoes, the red wine, and the bay leaf to the onion mixture; simmer gently, uncovered, until the sauce thickens a bit, stirring occasionally. Remove bay leaf before serving or storing. Adjust seasoning (salt) TT. Add a teaspoon or so of sugar if necessary.

Uses

Toss with your favorite cooked pasta; roast with peeled, quartered potatoes until they are tender; add to your favorite basic meatloaf recipe and then spread over top before baking; add to pork or beef roast in crockpot cooking; brown chicken pieces and simmer in sauce till cooked through for chicken cacciatiore (or use pieces of cooked rotisserie chicken); brown Italian sausages with sliced onions and bell peppers, then toss with sauce; simmer mussels or clams in sauce in covered pan till shells open. Use your imagination to create other quick and delicious meals with your sauce!

Baked Barbecue Lima Beans

I love baked beans, and for years I've been trying to replicate the baked lima beans that my family used to get at a local farm market near Pennsylvania's Amish country. I mostly loved the sauce because the beans were always too hard for my taste. Now I know why they were always hard; you must cook the dried beans until they are tender to your liking because once you add tomato-based sauce to the beans they won't get any more tender no matter how long you cook them. Not sure why, but they just won't. I'm sure Alton Brown knows and maybe you can Google one of his shows and find out. In the meantime, you can take my word for it.

Here's my latest attempt and my family thinks it's a winner!

Start with a pound of dried lima beans. Pour them out on the counter and check for any foreign debris (often you will find a pebble or two) or blemished beans and discard those. Scrape the beans into a colander and rinse well, then put them into a pot and cover with at least 4 inches of water. They will swell as they absorb the water. Set the pot in a cool spot over night.

In the morning, drain and rinse the beans again, then continue on with my recipe.

Baked Barbecue Lima Beans

Serves 6

1 lb. dried lima beans
8 oz. bacon, chopped and cooked crisp (reserve 2 T. bacon fat in pan)
1 large onion, chopped
1 green bell pepper, chopped
1 can tomato soup (14 1/2 ounce)

1 cup packed brown sugar
1/4 cup ketchup
1 tablespoon dry mustard
1 tablespoon Worcestershire sauce

Heat oven to 350 degrees.

Pick over, wash, rinse dried beans and soak as described above. Place beans back into stockpot and cover with water. Salt water heavily (about 1 T.) Bring to a boil over high heat; reduce to medium low and simmer for 1 hour or until just tender. As beans cook, skim the frothy buildup from the surface of the water and discard.

Remove from heat and pour cooked beans into a colander. Rinse with cold water and pour beans into a large bowl. Add cooked bacon to beans.

In same skillet as the one you cooked the bacon, heat reserved bacon fat over medium-high heat and sauté peppers and onions until tender. Add these to the beans and bacon.

Combine remaining ingredients in a small bowl and mix well. Gently fold sauce mixture into the bean mixture until incorporated. Pour into a greased 3-quart baking dish. Bake until hot and bubbly, about 1 hour. Enjoy!

Bon Appétit!
Chef Debbie

One Yummy Thing to do with Squash

Squash is really coming on strong now in my garden and we are loving experimenting. Even Bob's gotten into the swing of things in the kitchen, with his Southern Fried Squash. He tosses sliced squash and Vidalia onions with corn meal and fries it in a tiny bit of canola oil in a heavy skillet. That is how his Aunt Margie always cooked it and she was famous for her fried squash.

I was laid up for a couple of days with a sinus infection and that's all the time it takes for patty pan squash to go from quarter-size to dinner plate size. Patty Pan squash is the pretty white saucer-shaped squash in the photo below.

One of my favorite ways to prepare squash when it gets a bit big is to slice it, dredge it in bread crumbs, and fry it. It makes a bit of a mess in the kitchen, but it's really worth the effort.



Breaded Fried Squash

Serves 2-4 (depending on how hungry your crowd is!)

2 Medium size zucchini, yellow, or patty pan squash, sliced lengthwise into 1/4 inch slices
1/2 cup plain flour
2 eggs, beaten with 1/4 c. milk
1 1/2 c. fine dry bread crumbs
Salt & Pepper to taste
Canola oil for frying

Put the flour, egg mixture, and bread crumbs in each of three shallow bowls. Lay out the sliced squash and salt it lightly.

Fill heavy skillet with 1 inch of canola oil. Heat over medium-high heat to frying temp. (See note below about frying temperature.)

Dredge each side of each slice of squash in flour just to dust, then in beaten egg mixture, then in the breadcrumbs, pressing to adhere. Place in the oil as you go and repeat until you have the pan filled in a single layer with the squash. Fry until golden on one side then turn and fry on the other. Drain on a rack-covered baking sheet and keep warm in a 200 degree oven while you fry the rest. Salt lightly before serving.

Note: One easy way to tell when the oil is the right temperature for frying is something that I learned years ago from "Sarah's Secrets," a show that was on the Food Network when the Food Network was worth watching. If you stick the handle end of a wooden spoon straight down into the oil, when it is the right temperature for frying the oil will bubble up all around the wood. Works every time and is spot-on!

Bon Appétit!
Chef Debbie

Cancer Boost from Whole Carrots

Sometimes I come across a story that just makes good sense, and this is one of them so I want to share it with you.

If you've ever boiled a red beet you know that if you cut it before boiling it, all the red coloring leeches out into the water....and it stands to reason that many nutrients are moving right along with the color, too. You don't see this as well when you cook carrots because the color is not as vibrant, but the water does take on an orange tinge.

So, when I read this article about why carrots are more nutrtious if they are cooked before cutting, it was one of those "slap your forehead" kinda moments. Of course! And another added benefit is that they are much easier to cut, too, when they are just tender instead of rock hard.

Read on and change the way you have been cooking!

Cancer Boost from Whole Carrots
By Sharon Barbour BBC News

Chef's tip: Chop after cooking

The anti-cancer properties of carrots are more potent if the vegetable is not cut up before cooking, research shows. Scientists found "boiled before cut" carrots contained 25% more of the anti-cancer compound falcarinol than those chopped up first. Experiments on rats fed falcarinol have shown they develop fewer tumours. The Newcastle University study will be presented at NutrEvent, a conference on nutrition and health, to be held in France.

Lead researcher Dr. Kirsten Brandt, from Newcastle University's School of Agriculture, Food and Rural Development, said: "Chopping up your carrots increases the surface area so more of the nutrients leach out into the water while they are cooked. "By keeping them whole and chopping them up afterwards you are locking in nutrients and the taste, so the carrot is better for you all round."

The Newcastle scientist, along with colleagues at the University of Denmark, discovered the health benefits of falcarinol in carrots four years ago. Rats fed on a diet containing carrots or falcarinol were found to be one-third less likely to develop full-scale tumours than those in the control group.

Since then the scientists in Newcastle have been studying what happens when carrots are chopped and cooked. The latest findings show that when carrots are heated, the heat kills the cells, so they lose the ability to hold on to the water inside them, increasing the concentration of falcarinol as the carrots lose water. However, the heat also softens the cell walls, allowing water-soluble compounds such as sugar and vitamin C to be lost via the surface of the tissue, leading to the leaching out of other compounds such as falcarinol. If the carrot is cut before being boiled, the surface area becomes much greater - and so the loss of nutrients is increased.

Dr. Brandt added that in blind taste studies the whole carrots also tasted much better. Eight of ten people favoured the whole vegetables over those that were pre-chopped. This is because the naturally occurring sugars which are responsible for giving the carrot its distinctively sweet flavour were also found in higher concentrations in the carrot that had been cooked whole.

Dr. Brandt said: "The great thing about this is it's a simple way for people to increase their uptake of a compound we know is good for you. "All you need is a bigger saucepan."

Dr. Kat Arney, of the charity Cancer Research UK, remained unconvinced that keeping carrots whole would have any impact on cancer risk. She said: "When it comes to eating, we know that a healthy balanced diet - rich in a range of fruit and vegetables - plays an important part in reducing the risk of many types of cancer, rather than any one specific food."

Mrs. Lochman's Salad

A couple of weeks ago, I had the distinct pleasure of conducting a wine tasting at the home of one of Charlotte's nicest and most gracious hosts. She invited me to share her beautiful buffet table with her friends after the tasting and then emailed me the recipe for her delicious vegetable salad, which will always make me think of her and the wonderful evening I spent with her and her friends.

This salad makes the best use of all the vegetables that are available at our farmer's markets right now. If you can't get good fresh corn, then substitute it with frozen. This just tastes like summer.

Mrs. Lochman's Salad
(a.k.a. Fresh Zucchini and Corn Salad)

1 ½ lbs. medium zucchini
2 tsp. salt, divided
1 cup fresh corn kernels (cut from 2 ears)
2 Tbs. fresh lemon juice
½ tsp. sugar
¼ tsp. fresh ground pepper
¼ cup extra virgin olive oil
2 cups grape tomatoes, halved
¼ cup thinly sliced basil leaves

Trim off ends of zucchini. Cut into ribbons using a vegetable parer. Place strips in a colander over a bowl. Toss with 1 ½ tsp. salt and let drain, covered in refrigerator, for at least 1 hour. Rinse the zucchini in the colander under cold running water to rinse off some of the excess salt and then drain on paper towels.

If using fresh corn, husk and clean corn. Bring water to boil in large pot and add a tablespoon of salt to the water. Immerse the corn cobs in the water, cover, return to a boil and boil for 10 minutes or until just tender. Remove from water and cool to touch, then slice kernels off cob with a sharp knife.

Whisk together lemon juice, sugar, pepper, and remaining ½ tsp. salt in large bowl. Whisk in olive oil in a slow stream.

Add all veggies to dressing and toss well before serving.
Adjust seasoning if needed. Can be made 6 - 8 hours in advance.

Our icy cold Kakadu Ridge Unoaked Chardonnay was delicious with this salad!
Serves 6.

Cheers!

Chef Debbie

The Ultimate Guacamole

I bought some unripe avocados one day last week, thinking that they would turn from hard nobs to nice soft fruits after a couple of days on my counter so that I could make a vegetable salad with them, but my timing was off and they weren't ready when I needed them. So yesterday, when I found that they were perfectly ripe (they give just slightly to the touch), I decided to make guacamole with them and now I'm sharing my recipe (method) with you! Just in case you've only had rather bland "guacamole" try this method because I like mine with very bold flavors.


Have all your ingredients ready before you cut open the avocadoes, which will turn brown unless they quickly come into contact with the lime juice. Dice the onion, tomato, clean the cilantro, and stem, seed, and dice the peppers. I just noticed that the garlic is not in this picture, but you will definitely like your guacamole better if it has garlic in it. It's all a matter of personal taste, though, so increase or omit ingredients to your palate's delight.

Here is the finished guacamole just begging for a tortilla chip! Keep this in the fridge, covered with plastic wrap in contact with the surface of the dip until you're ready to serve it.

The Ultimate Guacamole

3 medium avocados, just tender to the touch but not mushy soft

1/2 cup finely minced red onion
2 serrano chiles, stems and seeds removed, minced (or to taste)
2 small cloves garlic, finely minced
1/4 cup cilantro leaves, coarsely chopped
Juice of 1 or 2 limes, to taste
1/2 teaspoon coarse salt
A dash of freshly grated black pepper
1/2 cup ripe tomato, seeds and pulp removed, chopped
Garnish with lime wedges and cilantro sprigs.

To peel and seed avocado, run sharp knife around pit from stem to blossom end and back again. Gently grasp each half and twist. The will separate with one half retaining the round brown pit. Cup that half in one hand and tap pit with sharp side of chef knife, then twist the pit with the knife to remove it. Using a large serving spoon, run it around the avocado just under the skin and the half will easily come out in one piece.

Place avocado halves in a mediun bowl and mash with a large fork. Leave some lumps in it so it looks rustic. Add all remaining ingredients, taste, and adjust for seasoning. Add salt, pepper, or more lime juice as needed.

Place in serving bowl and garnish with lime wedges and cilantro sprigs.

Serve with tortilla chips.

A wonderfully cold tecate would be great with this, or if you are a wine lover, pull out a cold bottle of our Vina Cordilla Sauvignon Blanc or our Kakadu Ridge Unoaked Chardonnay.

Cheers!

Chef Debbie

Recipe for Fresh Italian - Style Spaghetti Squash

I was looking for a budget-friendly vegetable side dish to make today. I'm on Phase 1 of South Beach, and I tend to get very bored with the vegetable/protein thing. I'm hungry for pasta so I decided to give spaghetti squash another try.

Understand that I've tried spaghetti squash before and just was not impressed. No way was it even close to tasting like pasta. Just as that mashed cauliflower stuff that is supposed to replace mashed potatoes doesn't come anywhere near the flavor/texture profile of good mashed potatoes.

After my wine tasting in Charlotte last evening, I wheeled into Harris Teeter (one of our really nice grocery stores in Charlotte) and browsed the produce department, hoping to get some ideas. I picked up the spaghetti squash, found fresh tomatoes (reduced because they were a bit over-ripe) and grabbed the rest of the ingredients I usually put into good Italian tomato sauce. Here 's the result, and I've got to tell you that it is delicious! I think it is the fresh herbs that I used. They are expensive to buy in the produce department of grocery stores, so plant some in pots and put them outside your kitchen door so you can use them all spring, summer and fall. You'll be amazed at the difference fresh herbs make in your culinary creations!

Fresh Italian Spaghetti Squash

1 medium spaghetti squash
2 cloves garlic, minced
1 medium onion, chopped
1/2 medium green bell pepper, chopped
3 c. chopped tomatoes
Salt & Pepper to taste
Handful of mixed fresh herbs (I used basil, oregano, and chives)
Grated Parmesan or Romano cheese to taste

Wash squash; pierce several times with sharp knife and microwave on high power for 15 minutes or so until it's soft when you press on it. Remove from the oven to cool slightly. Cut squash in half and using a clean kitchen towel to protect your hand, hold the squash half. Using a spoon, scoop out seeds. Take a fork and pull the spaghetti-like strands of flesh away from the skin and into a bowl. Repeat with the other half and set aside.

Heat a large non-stick sauté pan over medium-high heat. Add 1-2 tsps. olive oil and add onion and green pepper. Season with salt and sauté until just getting tender. Add minced garlic and continue to sauté for about two minutes. Add tomatoes and stir until tomatoes are heated through. Empty bowl of squash into the pan with the vegetables and fold into mixture until everything is heated through. Taste for seasoning and add salt and pepper as needed.

Lastly, toss in fresh herbs and scatter shredded cheese over top. Serve and enjoy!

Bon Appétit!
Chef Debbie

Make a quick crustless quiche for a nutritious, delicious, and money-saving meal for your family!

Crustless Quiche is an easy way to transform tidbits of leftover vegetables, meat and cheese into a quick meal when you're short on time. Try combinations of ham or bacon with cheddar or Swiss cheese, broccoli or asparagus, or any combination. Additional vegetables that are really good additions are bits of leftover English peas, whole kernel corn, zucchini or squash, diced cooked potatoes....do you get the idea? Raid your fridge on a busy weeknight or when guests stop by for brunch and enjoy!

If you've never made a quiche...or a crustless one at that...you will be delighted to know that it's very easy. And tasty. It's just a mixture of eggs, milk, cheese, veggies, and maybe some meat if you want.

I'm going to give you a basic recipe here and you get to plug in whatever ingredients you have on hand. The classic Quiche Lorraine is just eggs, milk and Gruyere cheese with some crispy bacon and sauteed shallots in a pie crust. It's just as good without the crust. Here's the recipe, and I've included the additions I made to this recipe to produce my Greek style quiche for our brunch today. Oh, and what you are seeing in the picture is my homemade whole wheat bread toasted and a quick salad of torn Romaine leaves with a simple Dijon vinaigrette.

Quiche Lorraine

6 slices bacon, chopped
1/2 c. chopped onion or shallot
1 1/2 c. shredded Gruyere cheese
1 (12 oz.) can evaporated milk OR cream (I use fat-free evaporated milk)
3 lge. eggs
1/4 tsp. salt
1/8 tsp. ground white pepper
1/8 tsp. nutmeg

Preheat oven to 350 °. Cook bacon in large skillet over medium heat. When bacon starts to turn brown, add onion. Cook until bacon is crisp; drain. Sprinkle cheese into bottom of pie shell. Top with bacon mixture. combine evaporated milk, eggs, salt, pepper, and nutmeg in small bowl until blended. Pour into pie shell.

Bake for 30 – 35 minutes or until knife inserted half way between center and edge comes out clean. Cool for 5 minutes before cutting.

My Greek Quiche Additions/Substitutions:

1 (10-oz.) pkg. frozen chopped spinach, thawed and squeezed dry
1/4 c. diced green bell pepper
1 clove garlic, minced
(Saute garlic & bell pepper with the shallots)
1/2 c. goat cheese and 1 c. Gruyere instead of all Gruyere
2 medium Roma tomatoes, seeded and diced

No bacon

Bon Appétit!
Chef Debbie

Recipe for Whole Wheat Bread

Homemade Whole Wheat Bread

After a couple days of 85 degree weather, winter has returned with a Southern vengeance! Forty degrees and raining makes for a miserable day outside, but this kind of weather also always puts me in the mood for baking. Nothing smells better than bread baking in the oven. Well, except maybe chicken roasting....and that's also happening in my oven this afternoon!

Here's my recipe for whole wheat bread. It's a combination of unbleached white flour and whole wheat and is light and firm, sweet and salty....everything homemade bread should be! If you're new to bread baking, give this a try, and practice practice practice till you get it perfect. You will love eating your practice loaves!

Whole Wheat Bread

5 c. unbleached flour + extra for kneading (about 1 cup depending on humidity)

2 c. whole wheat flour

1 T. + 1 tsp. kosher salt

1 1/2 c. skim milk

1/2 c. half & half cream

2/3 c. warm water

1/2 stick unsalted butter, sliced into 6 pieces

6 T. honey

2 envelopes active dry yeast

Combine butter, milk, half & half, and honey in 4 c. glass measuring cup and heat in microwave just until butter starts to melt. Stir till butter is melted, stir in water and set aside. Milk should not be too hot...just warm to the touch. Let it cool a bit if you need to.

Turn the oven on to 200 degrees for 10 minutes and then turn it off.

In bowl of large mixer (I use Kitchenaid Artisan) combine 1/2 unbleached flour, all of whole wheat flour, salt, and yeast. With paddle attachment on mixer and motor running, slowly pour in the warm milk mixture and beat until smooth. Replace paddle attachment with dough hook and gradually add the remainder of the flour, increasing speed as dough gets thick. Add enough reserved flour until dough gathers around the dough hook. The dough will be soft and slightly tacky.

Turn dough out onto lightly floured countertop and knead briefly until you can easily shape it into a ball. Wash your mixing bowl and dry it; grease it lightly with oil and put the ball of bread dough into it. Turn it to lightly coat the top of the dough, cover with plastic wrap and a towel, and set it in the oven to rise till doubled in size, about one hour.

Turn the dough out onto your lightly floured counter and let rest while you lightly butter two 9" x 5" loaf pans.

Divide the dough in half and with your fingers press each half into rectangles about 8 inches wide. Starting at one short end, roll dough up tightly and place into pan, seam side down. Repeat with other half of dough. Lightly brush with oil and cover once again with plastic wrap and set in oven till doubled in size, about 20 - 30 minutes. (If you have a single oven, put the loaves into your empty microwave to rise while your oven preheats.)

In the meantime, preheat your oven to 350 degrees for at least 20 minutes. Place risen loaves on bottom rack (remove plastic wrap first) and bake for 40-50 minutes. If they start getting too dark for your taste after 30 minutes, lay a foil tent on top to protect them.

Remove from oven and then from pans and check to see that they sound hollow when you tap them on the bottom with your fingernail. A hollow sound means that they are finished, or you can check with an instant read thermometer to see if they have reached 190-195 degrees. You'll get good at this and will be able to tell by the sound. Rub all over with butter, cool on a rack, slice and enjoy!

Bon Appétit!
Chef Debbie

A Day's Work for a Personal Chef

My cookday really begins the week before when I design the menu for my clients. I know what they like to eat and also their nutritional needs, so I put the menu together based on those things and email it to them for approval. Sometimes I get an email back requesting a special dish that they've enjoyed in the past and I make that change.

I usually make five separate meals of four servings each, and I package this food according to the size of the family. The meals in the picture above were prepared for a bachelor client who is losing weight and getting fit, so I do mostly low-glycemic index, low fat foods for him, and package everything in single servings. What you see will feed him for a month...20 meals to enjoy on weeknights!

The day before my client's "cookday," I print out a menu of all the food I will be making so that I can leave that on the kitchen counter and they'll know what's in their fridge and freezer. I also print out the recipes I'll be using, labels for the containers, and my shopping list. I load my trusty Forester with my Rubbermaid bin full of pots and pans, one that contains my pantry items, such as flour, spices, etc., my soft-sided cooler, and a few other essentials. I have a Stanley tool box that I keep my kitchen tools in: favorite knives, bamboo scrapers and spoons, measuring spoons, instant read thermometer, etc. Everything I will need I take with me.

I love to start my cookday in bed with a cup of coffee and the news, and so I wake up around 6:00 so I can have an hour to enjoy before jumping into the shower. Since my car's already loaded, it's a snap to grab my purse, portfolio with all the printed materials, and my phone. Sometimes I take my iPod or a portable radio. I'm always excited about being able to spend the day cooking. (Yes, the whole day! This is why I do what I do!)

First stop is the grocery store, and sometimes it's more than one store to find everything I need. It all depends on where my client-for-the-day lives. Some days I'm cooking in the country and other days in the city, and by now I know my way around all the grocery stores! I love to shop and I've made friends with the meat and fish guys and the produce managers, so I can call ahead and they'll have special cuts of meat ready for me to pick up, and the produce managers will even order unusual fruits and veggies for me. They are my best friends in the morning on a cookday!

I pull into my client's driveway usually between 9:00 & 10:00 a.m. and unload, put some music on, and I'm cooking by 10:30. I take a break at noon while something is simmering and something else is roasting, and I snarf down a quick cup of yogurt to keep me going. I have to force myself to drink water because I get busy and forget, but dehydration eventually drains one of energy, and I still have four hours to go!

I quick-cool the hot food in ice water baths and immediately package and apply labels and get them in the fridge or freezer. One by one I check off each recipe and then clean up, pack up, sweep the kitchen floor and load up my car. I stick the menu on the fridge or leave it on the counter. The house smells heavenly from all my home cooking and I know my clients will be looking forward to coming home after a long day and having their supper ready and waiting!

I like to do extra things for my clients, too. Sometimes I'll set the table and leave a small vase of flowers. If there are children in the family, from time to time I'll bake some cookies for a treat. Often I'll make a fresh fruit or veggie salad. I really appreciate their business!

I'm usually on the road heading home by 4:00 or 4:30. Another delightful day of cooking for appreciative clients at an end, and this is when I really appreciate what I do as I drive by all the offices still full of people trapped behind desks and in cubes!

Bon Appétit!
Chef Debbie

What a Personal Chef Cooks at Home

In a hurry, hungry, and don't want to make a big mess in the kitchen? Help speed your evening meal prep along by keeping a zippy bag of cooked pasta in the freezer. Just prepare it according to package directions to the minimum cooking time, rinse under cold running water, drain, toss it with a bit of olive oil and freeze. When you're ready to use it, just toss the bag in the microwave on defrost setting for a couple of minutes, take out what you need, and then return the bag to the freezer for the next time.

Here's an easy recipe for a skillet dinner that's as tasty and satisfying as going out to your favorite Italian restaurant, but at a fraction of the cost and it'll feed a crowd. This freezes well, too, so freeze it in portions for quick future meals!

Italian Skillet Dinner

1 medium onion, chopped
1 medium green bell pepper, chopped
4 cloves garlic, minced
1/2 c. wine (dry white or dry red, what you have in the fridge)
1 pound Italian sausage, sliced 1/2 inch (mild, hot, turkey, chicken, pork...your choice)
6-8 cups cooked pasta (I used penne this time.)
2 (28-oz.) cans diced tomatoes with garlic & basil, undrained
5 ounces fresh spinach leaves, roughly chopped
Freshly grated Parmesan or Romano cheese

In a large, deep skillet, sauté vegetables over medium-high heat until they start to get soft; remove them from the pan and set aside. In the same pan, brown the sausage over medium-high heat, stirring frequently. Drain any fat, but don't wipe out the pan.

Pour the wine into the pan and return it to the burner over medium-high heat. Spoon the vegetables back into the pan and bring to a simmer for 2 minutes. Add sausage and tomatoes to the skillet and bring to a simmer for another 2 minutes to blend the flavors. Stir in the fresh spinach until it is just wilted and serve. Top with freshly grated Parmesan or Romano cheese. Serves 6 hungry people.

Bon Appétit!
Chef Debbie