Fit for a King

We indulged in our feast for supper last night.  It was a dinner fit for a king - steak, creamed spinach, mashed potatoes, and King Oyster Mushrooms.  Sound yummy?  It was!  It was rich in every sense of the word.  But tip if you want to feast like a king but on a smaller budget - ribeyes might be the most flavorful steak but can get a bit pricey.  I highly recommend the Chuck Eye as a great substitute.  It resembles the texture and flavor, but for about half the price.  (As a meat manager's wife I feel I need to share a tidbit like that now and then :)  And this meal was rich in flavor and calories and by no means is an every night kind of supper.  It was a great night to try our newest find - King Oyster Mushrooms.

I enjoy mushrooms - especially cooked.  I enjoy them on my salads raw but when heat touches those "fun guys" they just share a yummy aroma and a succulence with a meaty texture.  I really love fresh thinly sliced mushrooms on a  pizza where the ends start to curl from the blistering heat - divine!  But don't fool me with canned mushrooms - they lose their papery crispness and carry a sogginess hard to render into a delightful chewiness.  (Not to say I don't eat canned mushrooms from time to time - when cooked thouroughly with some flavor enhancers I can make do - but I will admit I am a tish of a mushroom snob.) 

So what to do with these long stemmed mushrooms with a medium thick stalk and slight paper cap? Where do I turn; but my trusty "Google".  I look up three easy and quick recipes - oven roasted, pan seared, or grilled?  Together my husband and I chose the pan seared.

The recipe encouraged coin thick mushroom slices as we quickly broke down the mushroom stems.  They also gave a hint to not add liquid into the pan and keep shaking the mushroom "coins"  over high heat.  I might have not shared all the details of the recipe as my husband questioned the method several times, especially as the bottom of our pan caked with blackness and the mushrooms quickly darkened as well.  Live and learn in the kitchen, right?  The recipe suggested that the high heat and continuous shaking would first make the mushrooms slightly squeak their delight.  And after the heat and continued attention would begin to release their liquid and then hit with a flavorful butter and some seasons and voila - instant side with a pow of earthy rich flavor and a thick chewy bite for texture. 

Our mushrooms didn't quite get the TLC they deserved and turned borderline black and then was hit with a so-so pat of butter instead of the flavorful butter they suggested.  The mushrooms did have a great char flavor to play into our grilled steak dinner but I was disappointed that our mushrooms didn't quite have that delightful crispiness while offering a nice dark, rich meaty bite.  But that is why it helps to pass on all of the details at the beginning of cooking dinner than instead of when I mentioned the tidbit during the after effect of our tasty dinner.

I would absolutely buy King Oyster Mushrooms again as they do have a variety of cooking methods to heighten their flavors    And the next time we pick up King Oyster Mushrooms I might be tempted to follow all of the recipe and not just wing it - but actually peruse and follow the advice shared.

May your HealthFULL Journey offer moments to indulge while scaling back on the everyday item list. 
'Til we meet again. . .  

Feeling a bit Royal

I am feeling a bit royal these days as we fill our fridge with purple - the color of royalty.  Our household missed last week's new veggie so we doubled up our new produce this week and happened to pick two purple veggies.  This was quite noticeable as even our cashier asked if we were on a purple food spree.  It's rare to find a truly purple food.  I guess with the two items side by side it registered a comment.  What are the two veggies?  I am sure you have tried both these veggies but possibly not the purple varieties - cauliflower and bell pepper.  Both delicious! and Attractive! 

So PRETTY!

Both of these veggies are similar to their rainbowed friends.  So if you are looking to add a splash of color in a veggie tray - these are beautiful choices.  I don't know if I should admit this but the purple cauliflower was my muse for photography as I captured thirteen pictures (I know - crazy! but kind of fun!) and those were my keeper pictures as I deleted quite a few.  The purple is kind of intense.  I did sample the cauliflower raw.  I am not a huge cauliflower fan in the raw state - steam it, mash it, melt cheese and I am a happy camper. (My mom used to make the best cheese sauce for cauliflower when I was growing up).  I sort of like the texture as the florets have a crunch with give but the aftertaste just gags me.  The purple variety has a mild flavor where you can feel the texture more than the flavor but still had that afterbite.  We did what we tend to do with a whole head of cauliflower - quick boil until tender and then a good ol' mashing.  When we boiled the cauliflower it turned the water almost an intense purple - it reminded me of an old Kool-Aid flavor I enjoyed - Purple Saurus rex I think - ah the memories :)  I wish I could have thought of a good use for the water - it seemed such a waste to toss out the prettily interesting liquid.  The mash isn't quite as pretty but my toddler son was a huge fan of the purple mash.  It made him giggle.  But then most things do :) 

Look at this regal pepper!

Unto the purple bell pepper.  I enjoy a good bell pepper.  I remember teasing a youth about her taste for red bell peppers.  I let her and her sister pick their favorite fruit or veggie.  She picked red bell peppers.  At this time the only pepper I had tried was potently bitter green peppers.  (I think peppers are special to me because I can't think of green peppers without thinking of my dad.  He would grow them in his backyard garden.  And there were few things he dislikes eating but when as a family my mom would pick a family favorite that my dad just wasn't a fan she would make him these hideous stuffed green peppers. At least that's how I felt about them growing up - now it sounds like a tasty supper option :)  Back to this youth chose the red bell pepper.  I asked her what she was going to do with the pepper.  She responded like a teenager does - eat it with that questioning duh kind of stare.  Umm thanks what I meant is HOW are you going to eat it.  Slice it up and chew.  Huh.  Really?  Because I equate peppers as adult food and something you dice up for a recipe.  But just to eat the slices befuddled my nineteen year old mind.  My veggie intake revolved around the almight potato and corn for some color.  And sadly I was not eating red meat or pork at this time.  I had many many meals over that time span of five years that were just fries or mashed potatoes.  And I wonder why I have trouble with my blood sugar.  Well fast forward to now and I love bell peppers.  I am still not a huge fan of the green bell pepper.  But red, orange, yellow are always welcomed in my fridge and we tend to at least have one or two in the crisper.  To any dish they can add color, a little sweetness, and just a little kick, plus they are incredibly versatile for me as I eat them raw or cooked.  Well the purple can also be added to the mix.  Although they seem pretty rare and tend to cost a little more than their buddies.  I also would say the purple bell pepper (try to say that three times quickly!) is the closest in flavor to the green bell pepper.  It doesn't quite have the sweetness and had a tish more kick than the brighter peppers.  But we ate it sliced up in our big dinner salad Saturday night and I finished up the rest of the slices for lunch.  So definitely tasty! 

You may have noticed that both veggies brought back some cozy memories.  Thats what happens with food we romanticize and capture sweet memories.  It isn't the food that we crave for comfort - its what memories it carries.  We make memories around the dinner table with conversations, occasionally arguments, and we also make them in the kitchen as we share about our day and pass on traditions of our family and our culture.  I love to share in my husband's pride for New Orleans and the flavors and aromas that bring that twinkle in his eye of remembrance.  I like to think that there are veggies that remind me of my dad instantly - not just bell peppers but also spinach (because he hates it!) and radishes because he makes sandwiches out of just radishes.  I like to think of my mom taking the time to cook my favorite cheese sauce because she wanted to make me smile.  I remember we used to have this bear little figurine that either read you're a superstar or you're special on a star shaped mirror.  That would appear now and then as a congratulations to a job well done or a happy birthday. 

There's a lot to be said about the dinner table movement.  Don't lose your family to schedules.  Remember to take that time to discuss your day and share in each other's lives.  Its hard to turn off the television ban telephones and sit face to face it what has become an electronic world.  But do you want your children's memories to be electronic based or the aromas and flavors and laughter filled memories of sitting around the table and really sharing your lives by breaking bread?  So yes after our purple cauliflower and purple bell pepper I am feeling a bit royal as I remember how my parents allowed me to feel like a princess and now how my hubby and son treat me feel like a queen. 

May your HealthFULL journey show you the blessings of living like royalty.  Cherish your treasures of love, friendship, joy, blessings, adventure, and time. 'Til we meet again. . .

O.K. I feel Southern now!

Why do I feel so southern all of a sudden.  Because this week our new vegetable of the week was ....OKRA!  I can't even describe the trepidation I felt trying this vegetable.  If you see one they look like amped up bean pods.  You know not string beans but a bean that has been hittin' the weight room and crossed that muscle bound bean with a jalapeno.  It has the exact same stem.  But when you slice the vegetable, cut off the ends and then slice like a banana chip you get the cutest wagon wheel slices.  To warn you though if you cut off the ends and look through the wheel shape - it almost looks like a mini corn is hiding inside the okra (I told you it is a vegetable that likes to bulk up - maybe because it does eat other veggies :)  And when I say mini corn - please picture Tom Hanks nibbling on one at the fancy dinner in the movie Big!  I say picture this scene because I did and it still makes me laugh 20+ years. 

Before trying okra I knew three things.  The South loves to fry okra.  That it has a slimy quality.  And if you want to make a good gumbo you really need this vegetable.  This is what I know.  This vegetable makes me feel Yankee (I did live in Minnesota for almost twenty years of my life!)  I worked in a grocery store for seven years and I do not recall ever once a customer buying okra, seeing okra, nor anyone mentioning if we carried okra.  And now around these parts it is a staple vegetable.  OR at least seems that way - because now I see it and even know that it exists.

We ended up with okra because I sent my fabulous hubby to the store and he brought me home okra.  That is a bit intimidating as this guy is from Louisiana and if you read the paragraph above gumbo was one of the three things I knew about okra.  I double-checked that he didn't intend for me to make gumbo - that's one of those dishes that usually comes from a secret family recipe passed down from generation to generation - no written recipe but one you learn hands - on.  You remember my family is from the Midwest/North - I did not learn how to make gumbo.  I'm not saying I won't ever attempt it but I feel that is years into the future.  So if we agreed gumbo wasn't the way to go and the whole purpose to try new veggies and fruits is an attempt to eat healthier I didn't really want to fry the okra; which between gumbo and deep frying it breaded wiped out at least eighty percent of the recipes we had to do some digging.  Tip for okra recipe research - look for southern cookbooks.  Don't look in vegetarian manuals, nor your commercial commodities - but a good ol' southern church cookbook is where we found several recipes.  We even stumbled among one not deep fried or gumbo - smothered okra (I know you hear smothered and add the Southern adjective you are probably thinking gravy - but you would be wrong.....and disappointed like me :)  Smothered in this recipe meant onions and tomatoes: which is an excellent combination.

So if two of my three bits of knowledge about okra are immediately discluded from my recipe (deep fried and gumbo)  all I am left to deal with is - the slime factor.  Who wants to eat a vegetable that is suppose to be slimy?  I see slime on any of my produce it is time for that produce and I to part ways as I throw it away.  Not okra!  When I was growing up my mom did not have many house plants but she always seemed to have an aloe plant.  You take the sticky slimy sap from the plant and place it on burns.  I used the aloe plant quite a bit - I was a clutzy kid.  And I have to tell you as my hubby and I started to slice our okra - flashbacks to the aloe plant kept popping in my head: especially, when I would have to scrape the vegetable and seeds off my knife as they would stick to the slime.  Yuck!!! 

But together my hubby and I were able to slice up our okra and ready to be smothered.  We did use a little oil to "stir-fry".  I think the heat helps to eliminate the slime factor; which is why you see okra fried or that it has time to cook down for a long time in a stew such as gumbo.  The smothered approach was great as you cook okra with these big flavors - onions, garlic, and tomatoes.  It isn't easy to describe okra.  It had a good flavor - something like asparagus (which I really enjoy - especially for a "green" vegetable).  It's not as earthy as you might imagine (especially if you compare okra to a bean or pea pod).

It was hard to get past the sliminess; but once cooked properly you completely forget that it did release quite a bit of sap. Okra is a tasty vegetable.  It is packed with fabulous fiber and with lots of other nutritional boosts. I am now a true believer with Southern pride that will once again purchase this vegetable.

May your HealthFULL Journey not only test your boundaries but help you to face your fears and in turn make you stronger every single day. 'Til we meet again . . . 

Do you feel robbed/Rabe'd of nutrients?

I tried tying a pun into the title but if you don't know broccoli rabe you probably don't know the pronunciation for "rabe" sounds like rob.  Anyway, guess what?  The Sullivan household tried our new veggie for the week and drumroll please it was broccoli rabe or a.k.a. rapini.  We have actually bought this vegetable before and let it spoil.  No chance this time.  We picked it up from the grocery store and cooked it tonight without a recipe in our hands.  Quite daring, for me at least. 

When picking out the new produce for the week I knew we were eating an egg casserole crockpot meal.  I wanted a side for dinner but didn't want anything heavy or too many carbs as there is bread in the casserole.  In my thoughts I was trying to think breakfast like items.  Fruit was a possibility but I kind of wanted a vegetable.  As I was cruising through the produce section I was looking for what jumped out.  There it was Brocolli Rabe next to the fresh greens and leeks and peppers.  We have had this on our list to try as we have seen several cooking shows use it in their recipes. 

A green seemed like a perfect side.  Now how to prepare it.  I have heard that it isn't a bad idea to blanche greens to rid them of their initial overwhelming bitterness.  Plus the instructions said to rinse well.  I stuck our broccoli rabe in a big bowl with cold water for about twenty minutes and then used a colander to rinse and let it dry a bit before cooking.  Next how to prepare a vegetable I have never had the pleasure of tasting.  Both my hubby and I agreed the stems looked a bit woody for consumption.  Think ends of asparagus.  So we chopped off the thick stems.  I then chopped through the leaves, mini stems, and what looks like little brocolli clumps or florets would probably be a better choice of description.  As I was chopping I shouted out to my husband that they reminded me of weeds.  His response in a sarcastic voice "Sounds delicious.  I can't wait!"  Don't let the sarcastic tone fool you though - he loves when I take charge in the kitchen.  The man eats tofu if it will get me behind the stove :) 

So where are we?  That's right I have chopped up weeds on my cutting board.  I said weeds because the leaves remind me of those thistle weeds that pop up in yards.  They have those jagged edges that sometimes look like spikes.  I decided the easiest way to prepare the green vegetable would be to wilt/saute.  I first paired the green vegetable with a few of our house favorites.  Thinking the green would be a tad bitter especially as brocolli rabe (or rapini) in its raw state has a dark green tone.  I did nibble a bit of the vegetable in its raw state.  It was pretty mild.  I thought the floret portion would remind of brocolli and it was too mild to have that brocolli flavor.  Quite earthy, a tad bitter, but really felt the flavor was closer to a mild lettuce.  This may be from the little bit of  the "soaking" we did.  I wanted a sweeter vegetable to combine it with our green.  I don't know about you but in egg dishes we like caramelized onions and cooked mushrooms.  So I started sauteing diced onions and sliced mushrooms.  If you want to branch out and try new produce;  never be afraid to combine them with flavors you already know you enjoy.  I then deglazed the pan (or added liquid to pull away the cooked bits) with a thimble full of white wine.  Another way to add a dash of flavor and sweetness.   Dumped in the chopped up rapini and let it wilt down. After wilting the leaves, the brocolli rabe takes on this gorgeous bright green hue.  I did include a picture of the final outcome at the top.   I think the whole dish took less than twelve minutes ( minus the soaking and draining time) to prepare.  At the end I added a little bit of salt and cayenne.  At first bite I wanted to add some sweetness.  I actually considered a drop of maple syrup as it was a breakfast side.  But waited to let the vegetables cool a tish.  And I was really glad I didn't add that sweet flavor.  The greens worked really well with the "heaviness" of the egg dish.   

After cooking my version I looked up the vegetable on the web for some nutrition tidbits and noticed that a lot of recipes encourage the saute method.  Its pretty easy and quite tasty; just mix in a couple other produce items to add some texture and a spice or two to highlight the flavors and you've got own version of this brocolli rabe dish. 

Here is a quick nutrition plug of why broccoli rabe is good for you (low in calories with some great vitamins).  I found the following nutrition information at : http://sarah-zahn.suite101.com/what-is-broccoli-rabe-a165036 which also gives some more tips on how to eat this kitchen friendly veggie.

Nutrients Found in Broccoli Raab

Broccoli Rabe is highly nutritious and contains many of the same cancer-fighting elements as its cruciferous relatives. It is high in phytochemicals such as sulforaphane and indoles, which are believed to help the body naturally defend itself against certain cancers.
It has a mere 20 calories per one cup raw, 3 grams of protein and 72 mg of vitamin C and 7.6 mg of beta-carotene. It is also a good source of vitamins A and K as well as potassium.

I have to admit I am quite proud of myself. I actually conceptualized a dish without too much background information.  I did make a mess in the kitchen because I am still working out my chefly kinks.  It reminded me that once upon a time I was pretty good at thinking on my feet and ready to take whatever came my way.  Its been awhile since I have had the confidence to stay standing.  It has been a lot easier to hide my head in the sand, bow my head, or turn my back.  This felt like me taking a little bit of a stand and saying to the world "Let's go!" 

May your healthfull journey find surprising ways to pat you on the back and allow you freedom to roam.  Who knows you may stumble upon a new path or find a familiar one from long ago. 'Til we meet again. . .

Kazoo? Kabuki? KABOCHA!

Is this post about fun words - absolutely but it is also that time of the week where my family tried our new produce for the week.  Drumroll.....Kabocha squash.  Now those who read this blog know I am a huge fan of winter squashes and love when we try a new type.  The Kabocha squash did not disappoint.  I have read in a couple of articles that winter squashes have several redeeming qualities for diabetics.  (Usually lower in calories, high in fiber, and certain compounds that help regulate blood sugar levels).  What a produce that I enjoy the taste and is good for me - YAY!  Also another quality I love about winter squash is that you can pick it up when shopping and not cook it right away.  Most varieties store really well for quite a while.  But if the product is not in the best shape to begin with you will see squishy spots and mold.  (Been there, done that!) 

So the Kabocha squash looks a lot like a butter cup squash.  Think mini green pumpkin.  Which is a common reference for the Kabocha squash is Japanese pumpkin.  When you cut into the squash which is fairly easy with a good chef's knife (but all squash is easy to cut into compared to my arch nemesis the turban squash!)  The inside was a gold/orange color - almost greasy to the touch or more appetizing description a dry wet sensation.  Like it was moist but has begun to dry. It is a sweet squash and according to several websites sweeter than butternut squash.  Which means unless you have an overt sweet tooth you will want to balance the sweetness with another taste - spicy or sour. 

Well we chose to roast our squash.  Which if you are looking for an easy way to add/cook more producefor your household.  Turn the oven to 400, add a couple of spices, throw produce on cookie sheet or roasting pan, and check every 10 - 20 minutes.  You will have no excuse why you are not eating a wider variety of vegetables.  (We enjoy brussel sprouts and this approach is the best way to prepare them. Cut them in half (this helps crisp the outside but an almost puree quality inside).Throw them in the oven with some olive oil, salt, and pepper.   Magnificent.  Great replacement for french fries.  So easy too!)  So back to the squash.  That's right we roasted.  And the Kabocha squash is on the smaller side usually with a thin and edible peel (when roasted).  So my hubby just cut the squash in half, removed the seeds, and then cut the squash into wedges/slices leaving the peel on.  This takes maybe five minutes.  We chose to go the spicy route and used the following recipe: http://www.justhungry.com/sweet-and-spicy-roasted-kabocha-squash .  The oil is truly a drizzle and the spice mixture we used for two small squash (so that we can have yummy leftovers) was more than plenty and you can use less than the 3 tbsps of sugar recommended.  

This recipe with the spice really brought out the sweet tones of the squash and that little bit of kick keeps the squash from being too dessert - like.  But plenty sweet to satisfy those cravings.  I enjoyed eating a couple piece like artichoke leaves where you take the slice and hold the peel while scraping the flesh with your teeth.  (My hubby cut small wedges - if you only cut the squash into six or eight pieces you probably won't want to try this technique). Also ate a slice with the peel as it is edible and packed with fiber. 

Don't be afraid to play with your food.  We all need to eat for fuel.  But it helps when the food tastes good, is fun to prepare,  and good for our bodies.  So be adventurous, learn your quirks.  Some of us have texture issues, some of us like to challenge our visual cues and eat the rainbow, some of us favor spicy foods.  Learn your wants by experimenting and testing your boundaries.

May your HealthFULL Journey be a mirror to yourself and the world about who you are and who you want to be - may they meet soon. 'Til we meet again. . .

Hailing a new "Cab"-bage

Well it has been awhile since our household has tried a new produce.  We've been choosing and purchasing but have planned meals poorly.  So with a zest I declared today was a day I felt like cooking.  This enthusiasm may have come from a week of not eating the healthiest and that yesterday we ate two meals - both purchased although we shopped with a meal plan.  Today I decided to try a lunch with an "asian" flair - with flavors expressing that desire.  We tried our hands at a curried carrot soup with an asian slaw.  Together they sounded good but weren't as yummy as I hoped.  On their own - delicious.  Together - somewhat disconnected.  But let's chat about this yummy slaw.

This is so sad to admit but I have never made a homemade coleslaw.  I have purchased the bagged mix and then made the dressing.  Which is homemade but a ridiculous waste of money.  Also this was a nice change to coleslaw as no mayo was used.  Exciting right?  This was a recipe we found in a cookbook we have and then adapted.  We used our new produce - Napa Cabbage (might also be called Chinese Cabbage).  This might sound exotic but most supermarkets do carry this variety.  It is mostly white with green tips.  The shape is closer to an oval versus the round ball.  It is a milder variety with more tender leaves.  If you are looking for a cabbage wrap or want to eat the leaves raw I would suggest the napa cabbage is slightly sweeter and weaker to the bite. 

Now let's talk about the slaw.  Four veggies make up the base of the slaw - shredded napa cabbage, chopped green onion (or scallions), chopped bell pepper, and shredded carrot (which you would think would bridge this slaw with the carrot soup- flavor-wise).  Then the dressing had a creamy peanut butter base with  a mix of oils and vinegars.  A true vinaigrette tends to follow the ration 3:1.  Three parts of oil to one part of vinegar.  This recipe called for quite a few vinegars and different oils which I encourage everyone to purchase a different flavor when shopping every now and again.  It is a fun, quick way to change meal flavors.  This dressing we used rice vinegar and white wine vinegar (as the original recipe called for rice wine vinegar)toasted sesame oil, vegetable oil, some soy sauce (adds saltiness), brown sugar (sweetness), and then some minced garlic and grated ginger.  We added the sauce (more of a paste - but be careful adding water to loosen the mixture) - rinsed cabbage will share its liquid as the slaw sits and blends its flavors.  The recipe then suggests right before serving adding some chopped peanuts.  We had the peanuts ready and forgot to add.  You need that bite or even the crunch of those crunchy noodles you can buy at the supermarket.  The Napa cabbage is so tender that it lacks that crisp bite that slaws tend to have.  So that extra bite from the peanuts or the crunchy noodles would add that texture.  Because the flavor was delicious.  A great produce find.  This slaw would make an excellent addition to some grilled chicken rolled in a tortilla shell for a chicken slaw wrap.

May your HealthFULL Journey encourage you to step out of your comfort zone and yet still find joy and comfort when on unfamiliar ground.  'Til we meet again. . .

Which vegetable pulls at your Heart?

Hearts of palm, of course! Can you guess the vegetable of the week? If you guessed Heart of Palm you would be correct. They sure are tasty! This entry is going to be short because I feel I cheated a bit on the new vegetable as it was not prepared in our own kitchen by myself or my hubby. I let a restaurant take on the weekly task and feel I am halfway trying something new. I feel part of introducing the new "healthy treat" of the week should be prepared in my own kitchen. As part of the problem of not eating healthier is being intimidated by the unfamiliar factor. In the future, I will try to keep it prepared within my sight at the very least. If you like artichoke hearts you will be fond of the Heart of palm. It is also an extremely healthy veggie to consume according to the information found on nutritiondata.com which included the following statement. Hearts of Palm are a good source of Protein, Riboflavin and Potassium, and a very good source of Dietary Fiber, Vitamin C, Folate, Calcium, Iron, Magnesium, Phosphorus, Zinc, Copper and Manganese. The Hearts of Palm has a hearty almost strong texture that falls into the stalk vegetable family - think asparagus and celery as relative cousins. The taste is similar to artichoke hearts. I sampled this new veggie in a huge salad mix with a ton of vegetables. The hearts of palm were easy to single out with their salty and tangy taste. I highly encourage you to grab this tasty treat to elevate any salad you plan to create. It will bring some meatiness, a whole of tanginess, and a little bit of fancy to the table. Hope you are enjoying your own HealthFULL Journey. 'Til we meet again. . .