Blue, Black, Red...

Red Raspberry

Blueberry

Blackberry

Blue, black and red! No, I'm not talking about the bruises I acquired over the weekend doing yard work, I'm talking about my berries bushes!

I planted 12 blueberry bushes last year. 8 survived the winter. The mailman stomped a few to broken twigs, and the cold winter temps zapped the other two.

The blackberry brush times 2 is more like a flowering oak tree! It's huge and has a bit of a lean. The red raspberry bush times 4 are spreading, flowering and look healthy, phew! I need to get a handle on the spreading thing, I don't want encourage disease only healthy growth! Now to cover them all with yards and yards of netting, because the birds have been circling!

Cinco de Mayo

Good Food, Friends and Drink!

Black Bean Soup, topped with Monterey jack cheese, homemade salsa, guacamole, and sour cream

Corn filled tortilla with tasty toppings!

hmmmmm!

This black bean original recipe is so versatile, easy and DELICIOUS! Enjoy it as a soup, filling in a tortilla or let it thicken a bit, and eat it up as a dip! I hate to toot-toot my own horn, but without naming names, certain friends will stand over the bowl and eat it ALL if you let them, and I do (let them), because it is that good and I have been known to do it myself.

A little snap-shot of how the same great food can be served up a few different ways. I baked a few flour and corn tortillas in the oven to serve with the black bean soup. The tortilla chips added just the right crunch!

Black Bean Recipe

1 can black beans
The juice of 1/2 an orange (secret recipe part, shhh...don't tell anybody)
2 cloves garlic, chopped or minced
Dash of sea salt (it's just what I use)
A grind or two of black pepper
1 tsp cilantro, chopped
1 T parsley, chopped (I usually use flat leaf)

In a small saucepan, medium heat, add 1 can of black beans (do not rinse) to sauce pan, the juice of 1/2 a ripe sweet juicy orange (really squeeze it, the pulp is welcome to jump into the black beans), 2 cloves of chopped or minced garlic, the salt and pepper. Stir. Leave the lid off and the let the beans come to a boil for a minute or so, stir so they do not burn or stick to bottom of saucepan. Using a potato masher, mash the beans leaving some larger pieces (need a visual, reference the picture above).

Reduce heat to med-low setting, slightly cover with lid. Let it cook for about half and hour. About 10 minutes prior to serving, add the cilantro and parsley, stir. Feel free to add more cilantro if you're a fan, adding too much over powers the other flavors.

Here's a few tips I think are helpful: By leaving the lid off while cooking the beans will steam some, reducing the liquid making a perfect dip or base for a black bean taco! Keeping the lid on, (see where I am going with this) reduces loss of liquid and you have yourself a tasty soup. If your beans thicken up too much (after they have cooled and you decide to re-heat) add a bit of OJ or water.

This can be made ahead of time and stored in the refrigerator until ready to use. It will thicken up a bit, cooler beans tend to thicken...let me know if you really want to know why.heat on the stove top or in an oven safe bowl and serve.

Add some fresh SALSA! And don't be afraid to mix and match fruit, send me a note if you need suggestions.

Mango-Pineapple Salsa
1 ripe mango, chopped
1 c fresh pineapple, chopped
The juice of a 1/4 of a lime
1/4 c flat leaf parsley, chopped
1T purple onion, diced
A tad of jalapeno diced suits me just fine (because I like a bit of heat, but not too much. I'm leaving it up to you on how much to add)
A wee bit of salt, a real tiny pinch

Combine above ingredients into a glass bowl, and stir for a bit. It should get juicy, cover and chill in the refrigerator until ready to serve. The more ripe and in season the fruit is, the sweeter the salsa! Stir before serving.

Use as a salsa, and top as pictured above or serve over bake salmon (recipe follows).
This salsa is great with fish (salmon) tacos with shredded purple cabbage. Sometimes I use the salsa on top of a plain salad v. salad dressing. It jazzes it up a bit.

Tomato Salsa
3-5 fresh juicy tomatoes*, chopped and seeds removed (I don't always remove the seeds)
Juice of 1/2 a lemon
Juice of 1/2 a lime
1 green onion or scallions, chopped
1-2 cloves garlic, minced
1 smaller onion, chopped (purple, or sweet)
1/4 c chopped parsley, roughly chopped
1 T cilantro, roughly chopped
Dash of sea salt
grind or two of pepper
Jalapeno to your liking

Combine above ingredients into a glass bowl, stir. Cover and refrigerate. Try to make it a few hours ahead so flavors maximize and blend. Stir before serving.

My brother likes A LOT of cilantro in his salsa, so when he is coming for Mexican night, I use every sprig of cilantro.

*If using Roma tomatoes, use 5. If using larger beefsteak tomatoes 3-4 should be fine.

Salmon
Enjoy your OMEGA-3 Fatty Acids, your body will!
Note to self: fish should NOT smell like fishy! Don't buy it if it does and don't buy it from someone telling you that's just the way fish smells.

Don't ever be afraid to ask questions about the food you are buying. If delivery date and other product information is a big secret, find a new place to shop.

Place fresh salmon, skin side down, on a broiling pan. Squeeze fresh lemon juice over the salmon fillet, then sprinkle it with a bit of taco seasoning (yes, the stuff that comes in a little pouch by McCormick) and parsley. Bake at 350F until done, flakes with fork.

Once done, remove the skin and flake into chunks. Place a few pieces of salmon in a warmed flour or corn tortilla, then desired amount of shredded purple cabbage and top with mango-pineapple salsa. Try not to drool while eating this and refrain from talking with your mouth full, "yes, it is delicious!"

Prior to serving, remember to warm the tortillas. Preheat oven to 350F, place tortillas on oven racks for 3-5 minutes.

My sister Marcia used to make corn tortillas years and years ago. She shared the recipe with me and now I am sharing it with you. It's quick, easy, and economical! When you see her, be sure to tell her thanks! XX,OO!

Corn Tortillas
1 bag frozen corn (around 2 cups)
1/8 - 1/4c water
1-2 T fresh honey
1 T sweet Hungarian paprika
2 t chili powder, or to suit taste
1.5 c Monterey Jack cheese, shredded
Small or large flour or corn tortillas

Place the corn in a medium size saucepan with about 1/8-1/4 cup water, you don't want to burn-scorch the corn. Let cook a bit then add the honey, paprika, and chili powder. Cook until corn is tender.

Using medium heat, heat a tortilla in a cast-iron skillet. Cover tortilla with a single plus some layer of the corn mixture, then a helping of with Monterey jack cheese, top with another tortilla. Let slightly brown, then flip and brown the other side. Slice with a pizza cuter and serve with your favorite toppings.

NOTE: I like to use the small tortillas, easier to flip. Makes about 6-10 small tortillas and 3-5 large. Prep time 5 minutes. Prep-service time: 20-30 minutes. If you make them in the oven all at one time, my goodness you could be eating in 15 minutes!

Guacamole
1 avocado, cut and scooped out
Juice of 1/2 a lime
Pinch of salt

You can always add and mix in or as a garnish:
1tsp parsley, roughly chopped
1tsp cilantro, roughly chopped

Cut and scoop out meat of avocado into a glass bowl. Add the juice of 1/2 a lime. Mix together. Serve immediately or cover with plastic wrap, store and chill until ready to use. Plastic wrap should touch the guacamole mixture to reduce browning, less air. The lime juice will also reduce browning.

Best in health!
Helen

Hodgson Mill Whole Wheat Pancakes

I have tried every recipe on the back of the Hodgson Mill Insta-Bake Whole Wheat Variety Baking Mix with Buttermilk. That was a mouthful. I like them all, but the pancake recipe is my favorite. The great thing is you don't even have to follow the recipe and the pancakes are fabulous!

Hodgson Mill Pancakes
Original Recipe
2 c Hodgson Mill Insta-Bake Baking Mix
2 eggs
1-1/4c milk
2 T vegetable oil
2T sugar (optional)

Combine all ingredients in a mixing bowl until smooth. Pour 1/4c batter onto medium hot griddle or non-stick frying pan. Cook until dry around the edges and bubbles begin to break on surface. Turn; cook until golden brown. Yield 10-12 pancakes. For thinner pancakes: add milk to batter until desired consistency is reached.

I use the Hodgson Mill directions as a guide. I have substituted:

• Yogurt for the milk, and then added a bit of water to thin the batter.
  
• Applesauce with cinnamon instead of oil
• Always add cinnamon
• Always leave out the sugar
• 1 egg instead of 2, or just the white of the second
  
• I have even just used water and egg and still not bad. A little rubbery and flat but edible (it's all science). So I thin the batter to make a crepe. To serve, I spread a bit of peanut butter on one side, top with fruit and roll up like a crepe.
  

In the summer I use this flour to make zucchini bread. Never a crumb left.

Frozen

Brain Freeze!

Fill the Tupperware container
insert stick, secure lid, and
FREEZE!

Wait for it, wait for it...

Introducing the Smoothie Brain Freeze Pop!

Left over smoothie? Freeze it.

You'll pat yourself on the back for how smart you are when you open up your freezer on a hot, humid summer afternoon.

Imagine, you just finished mowing the lawn, sweat is dripping down your back. You go inside, and head towards the freezer. You swing open the freezer door, and anticipate a quick rush of cold air hitting your sweaty self. Nice. Then you open your eyes and REALLY see how smart you are. Your eyes bug, you smirk, nod your head, and reach in with satisfaction!

Aaagghhh!! One frozen smoothie brain freeze pop left, and it's all yours, thank you very much!

Click on Snack below for original smoothie recipe.

Summer Lunch

Summer Salad

RAW

An Old Fashioned Lemonade with Watermelon

I have been wanting a salad for the sake of my body, but I have not been in the mood for one. Silly I know, but true. I 'm just not a big fan of Ohio winter salads. Summer equals new mind set, flavorful fruit, and reasonable prices. It is too early to plant here in Ohio, so I bought all the produce shown from the local market. I hope by the end of May I will be eating lettuce from my own garden.

Summer Salad
2 cups red-tip leaf lettuce
1/2 c organic strawberries
1/2 c black berries
5 raw almonds
1 sq inch parmesan reggiano
3 seedless grapes
1/3 celery stalk
a few dashes of a good balsamic vinegar

Old Fashioned Lemonade with Watermelon
You can make this by the glass or pitcher. The following recipe makes 2-4 servings. Modify if making a single serving.
I modified the William-Sonamo, Old Fashioned Pink Lemonade (see below)
2 large lemons (about 1/2 c)
1 1/2 c water
1/3 c sugar or sweet water* (to taste) or 1 T Raw Pure-Organic Agave Nectar (to taste)
1 cup watermelon cut into cubes. Chill till slightly frozen, about 1/2 prior to use
When serving, add a generous pour of soda or tonic water to each glass for a bit of bubbles

*sweet water: 50/50 water- sugar ratio. Boil on stove, stir, let cool. Very hot, so be careful. Store sealed in refrigerator, use as needed. I would use within a few days.

Squeeze the juice from the lemons.
Pour lemon juice into pitcher, add sweet water or Agave Nectar or 1/3 c sugar. Stir till sugar is dissolved. You can cover and chill or serve immediately. Serve over chilled watermelon and cubes of ice, and a generous pour of soda water or tonic water. I like to add lemon slices too. I usually make this by the glass v. pitcher, but when serving for a party it is nice to have a slender pitcher pre-made and chilled.

Old Fashioned Pink Lemonade
Williams-Sonoma, the kid's cookbook
Original recipe and very tasty!
2 large lemons
1 1/2 c water
1/3 c sugar
2 large strawberries
ice cubes optional

Cut lemons and squeeze juice from each half, about 1/2 cup.
Pour lemon juice into the pitcher, add water and sugar. Stir till sugar is dissolved.
Cut green stems from strawberries, and cut the strawberries in half.
Set the fine mesh sieve over the small bowl. Put the strawberry halves in the sieve and mash with the back of a small spoon, pushing the berries through the sieve. Pour the strained strawberries into the lemonade. Make sure to scrape the underside of the sieve, adding what comes through to the juice. Throw away anything left inside the sieve. Stir the lemonade until well blended and pink. Cover and refrigerate until well chilled.

To serve, pour the lemonade into tall glasses. Or fill glasses with ice cubes and then pour in the lemonade.

Enjoy!

Banana Bread

I like banana bread, a lot!

And it freezes well.

It's even tasty toasted.

I could eat banana bread made from scratch 7 days a week. Nothing like warm banana bread straight from the oven. The thought of it sends my sensory inputs into overdrive! Taste swirled with the aroma of the baking read, and you will see me staring into the oven, waiting. Knowing the bread should be done soon, I open the oven to check the bread, the timer is wrong (sweet), and the bread is really done baking. Done as in RIGHT NOW and I'm going to make a pig of myself in 5 minutes!!!

Just the sight of the browning bread takes me back to my childhood memories. It is fascinating to me how the brain triggers such emotions through sense of smell. Then add sight with taste and in this case it equals delicious! The reverse has also been known to be true, but we are not going to think or talk about that right now, but if you have ever had morning sickness you know what I am talking about. I couldn't touch asparagus for years.

I read an article a few years ago in Food Technology titled, "Harnessing the Emotional Power of Taste". The article explains how emotion and memories may be the new "IT" factors influencing the creation of new foods and mental well-being (Wright, 2006).

Think about it. It is SO true. Who doesn't start to drool over the smell of chocolate chip cookies, or an apple pie baking. Sometimes I cannot even wait for the cookies to bake. I eat the dough, or only half bake them and then eat them piping hot and gooey. Yes I know that is bad; very- very bad, but oh so good. What about Thanksgiving dinner, or a BBQ on a beautiful summer day. See, your limbic system is working with your senses and creating a mental picture unique to you.

Most of us start to drool at the thought of our favorite food cooking. Then your brain really kicks in and provides a movie clip. Walking you down memory lane, recounting that special time and place of food bliss. Just thinking about Thanksgiving dinner creates the taste, smell, sight and sometimes sound for me. I can at times hear the turkey sizzling, boiling gravy bubbles popping on the stove, and the sound of steam releasing from the pop-overs.

The connection between our limbic system in the brain, and our sensory inputs (taste, aroma, sight) are so strong that scientists are researching the connection between taste and senses. In the long run they hope to create foods that influence mental well-being. Two new developments regarding flavor and influences on the brain include aromachology and the trade marked Mood Mapping technique (Wright, 2006). Yes, I am citing as a CYA.

Food and my mental well-being are on track as far as I am concerned. The flaw is to stop eating before I am full so I don't feel sick. Every Thanksgiving I am forced to put on sweatpants with an elastic waste, sshhh don't tell.

Well with all that said, thank your limbic system and senses. Here's what to do with your left over bananas, two delicious answers to such a problem.

I don't know who gave me this first recipe, but it is tasty tasty!

Banana Bread (original recipe)
3 medium ripe, soft bananas mashed
1/2 stick butter softened (I use about one cup apple sauce, unsweetened with or w/out cinnamon)
1 c sugar (I usually reduce a bit)
2 eggs (I use 1 egg and 1 egg white)
1/2 tsp baking soda
dash of salt
2 c flour

Grease and flour bottom of 2 loaf pans. The loafs will be smaller, but bake better v. one loaf pan.
Mix the dry ingredients separately, then combine all ingredients and stir. Pour batter into prepared loaf pans, bake at 375 for 30 -40 minutes. I usually bake at 350F 30-40 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes, remove from pans. Cool on wire rack, ENJOY!

Banana -Wheat Quick Bread
Barbara Goldstein, California Bake-Off 24, 1973
The Pillsbury Bake-Off Cookbook
Original recipe

1 1/4 c all purpose or unbleached flour
1/2 c whole wheat flour (I use Hodgson Mill "Insta-Bake")
1 c sugar
1 tsp baking soda
1 tsp salt
1 1/2 c (3 medium) bananas mashed
1/4 cup margarine or butter softened (I use unsweetened applesauce about 1/2 cup)
2 T orange juice
1/4 tsp lemon juice, if desired
1 egg
1/4 to 1/2 cup raisins (or craisins)
(I like to toss in about a handful of walnuts or pecans)

Oven 350F. Grease and flour bottom only of 9x5 or 8x4 - inch loaf pan. Lightly spoon flour into measuring cup; level off. In a large bowl, combine flours and remaining ingredients except raisins and nuts; beat 3 minutes at medium speed. Fold in raisins and nuts. Pour batter into greased and floured pan. Bake at 350F for 55-65 minutes or until toothpick inserted in center comes out clean. Cool 10 minutes, remove from pan. Cool on wire rack 1 (16-slice) loaf.

Enjoy!

Fast Food

Do you eat fast food? I rarely do, and I usually feel sick for days after. I refer to any fast food trip as a food hijack.

How often do you eat fast food? Which artery clogger is your favorite? How do you feel about an hour after ingesting? Do you feel like you could be the grand champion of a cookie toss?

I am so frustrated with our food industry, especially our fast food industry. Is it really necessary to add a bucket of salt and all the unhealthy fat imaginable into one crappy meal? I think not. Before I continue my rant, and list my top six fast food annoyances, let me tell you about what usually happens to me when I am food hijacked.

I am usually starving and stressed, and getting irritated because I am so hungry! I need something to eat now, and I don't have time to run home and make something. What's even more disturbing is I find myself sometimes wanting a greasy burger from the local artery clogger, aka burger joint. That in itself is just - wrong.

I fight the urge initially, and pass the burger joint hoping the urge will pass or I will come to my senses. But for some reason the force is too strong and I cave. I turn my blinker on, and turn. I have officially been food hijacked. The logic part of my brain has been apparently turned off temporarily.

As I pull (or the force pulls) my car into the parking lot of the local artery clogging, high sodium, saturated fat drive-up, complete with a cute college boy running to great me with a smile. I hope I will only order a water and plate of pickles and onions. Boy oh boy, wouldn't that just be a shocker for me and the college boy. I could deal with him thinking I was crazy and telling is his worker buddies what I just ordered. We both know why he is so attentive. He knows if given any time to think further about the crime I am about to commit against my own body I would whip my car into reverse, and high tail it out of there leaving him standing there staring at my back window with his order pad and pen in ready position. Instead I smile, wind down my window, and blurt, "one galley boy and small fries - please". Appalled, I roll back up my window, and think, I'm gonna regret this.

As my food arrives, the cute college boy hands me the bill reminding me that I am actually paying to clog my arteries. He smiles and then tells me how much I owe him. I pay, dearly.

I take my first bite, it's tastes really good. I feel the relief that food brings to the starving. I look at the tray hanging off my window, grab a fry, dip it in ketchup, and bite. Crunchy on the outside, tender on the inside and hot. Perfect! Then I think that can't be a small bag of fries. Now that my stomach is feeling content the logic part of my brain turns on, and takes over thank God! I am now completely annoyed with myself and our fast food industry.

Annoyance #1: Portion size. Why such large portions? To say it bluntly, it's gross for one, and embarrassing to think of all the food we waste. Do you know how many calories, grams of saturated fat and sodium are in one order? A lot!

Annoyance #2: All the calories, saturated fat and sodium. I swell up like a balloon. Why do they have to add butter and a salt lick to each serving? I know butter makes it better baby, but COME ON! A burger and fries don't have to be bad for you. Believe it or not you can make them with on the healthy side. I wouldn't tease you that would be just cruel.

Annoyance #3: Pricing. Fast food is ridiculously expensive. Why does it cost $5 dollars for ONE chicken breast sandwich? Why did it cost me $6.50 plus tip for my unhealthy lunch.

Annoyance #4: My town. My town is considered a college town so 90% of the restaurants are fast food. I don't get it, college kids only eat pizza, burgers, cheese sticks and tacos?

Annoyance #5: Fast food doesn't have to be unhealthy. See annoyance #2 again, you get the picture.

Annoyance #6: Why don't I ALWAYS practice what I preach and stay away, far, far away from fast food.

Please join me and demand better for yourself. Decrease your sugar, bad fat and stay away from hydrogenated anything.