Flash Parfait

A most beautiful thing to come out of thirty seconds of work!

● Fresh berries
● Yogurt
● Granola   crunch
Serve it in fancy glasswear to give your work its just display.  Then, sip your coffee while the family goggles.   Now, a few things about brands.  I've searched the minefields of the grocer's yogurt and cereal sections, reading nutritional labels and comparing prices, and because I'd rather go low sugar than anything else, I recommend Ralph's Carbmaster yogurt with only 3g of sugar and Bear Naked Fit Granola at 4g for 1/4 c.  

RECIPE

Camp Care Package That's Not Campy

I first learned about this clever company You Bars on Cooking Channel's, Foodcrafters program.  The foodcrafters at You Bar let us create our own health bars, cookies, trail mix and more by selecting from their nearly endless list of healthy ingredients.  The coolest part is they customize the packaging label.  My son received this trail mix I concocted (raisins, sunflower seeds, peanuts, almonds, granola, and chocolate candy) at his summer camp.  He's going to Secret Agent camp which, from the looks of the camp's photos, appears more like he is in Taliban training. They're labeled "Griffin's Spy Fuel."  Let's just hope when he's questioned by the Feds, they don't take away his snacks.

My daughter is at an art school named Innerspark, so she received,  "Kendall's Innersparks" cookies.  She said, and this I quote from a sometimes snarky 16 yearold, "they are really delicious."  She sent this photo:

These are not the cheapest treats, but they are healthy, fast and uniquely personalized.   Check 'em out!

RECIPE

Swag Bars - Crunch 'em if you've got 'em

I should rename this bar Health Nut for my sister Leslie who gave me this recipe and whose  cholesterol and waist measure 24 and 23 respectively.   Kids devour these bars which are a healthier alternative to snacking than chips or sweets.  You can make them in no time and keep them for weeks by freezing, refrigerating or storing them in your pantry.  They're as easy as pie without all the pie.  We've provided options for ingredients.

Prep Time: 15 minutes (no baking)
36 protein and fiber packed snack bars


Swag Bars


1 3/4 c. creamy peanut butter - (I like Smart Balance or try Soy Nut Butter)
1/4 c. sugar plus 1/4 c. Splenda (or 3/4 c. sugar)
1/4 c. agave nectar plus 1/2 c. light corn syrup (or 3/4 c. corn syrup)
1 1/2 c. dry roasted peanuts
5 ounces whole-grain flaked cereal ( I use Kashi 7 Whole Grain Flakes)


1.  Combine first three ingredients in a large heavy saucepan over medium-high heat for 4 minutes.  Stir constantly.
2.  Chop peanuts in small food processor*.  Add to mixture.
3.  Grind cereal in food processor and add to mixture.
4.  Press mixture into a 13x9 pan that's been coated with cooking spray.


Crunch Time!


*instead of processor, seal ingredients in a ziploc bag and crush peanuts and cereal separately with rolling pin or bottle.

RECIPE

It's a Supper Present, Jimmy.

"I made you your own block of omega-3 fatty acids which can reduce your young blood pressure and help prevent blood clots in your tiny veins.  Underneath I've hidden a bundled gift full of vitamins A & C, beta-carotene, soluble fibers, magnesium and folic acid. You can thank me when you live to be 110."
One of my best meals ever, was at Commander's Palace in New Orleans. Filet of Sole en Papiotte with a Buerre Blanc Sauce (fish w/ butter sauce in parchment paper - to the rest of us).   I urge all of you to buy yourself a roll of parchment paper, if you haven't already.  Bake cookies and rolls on parchment to prevent burning, but even better, bake fish or poultry in a parchment wrap to keep it sinfully moist and to avoid washing dirty pans!
I found fresh halibut on sale - when does that ever happen? - and knew Griffin, my protein-averse-in-a-veggie-rut son, would complain.   This presentation did the trick - I told him it was Seafood Surprise.  He ate red peppers and zucchini with the halibut and I only had to use one teaspoon of butter.  And, he got a free facial steambath.

Halibut en Papiotte or Seafood Surprise
Fish - halibut, salmon, etc. (for God's sake, buy it on sale) Julienne slice carrots, red peppers, onions and zucchini.  Note: I leave out the center seed portion of the zucchini for cooking because it tends to get mushy.  Use vegetables you have on-hand making sure to pre-saute tougher vegetables before baking.
Saute carrots, onions and red peppers until slightly tender - you can do this on the weekend and save time.  Do not saute the zucchini before baking, again with the mushy factor.

Tear off a large piece of parchment paper and fold it in half.   Add a serving of vegetables including the raw, julienned zucchini to one side of parchment close to the fold.  Dollop 1/2 t. butter on top with s&p to taste (this is not the Standard & Poors).   Layer on a serving a of fish and another 1/2 t. of butter and s&p.  I added grated ginger ( Bowling for Taste) to the top. Yum.

Wipe a thin layer of butter around the 3 edges of parchment and fold the other half of paper over the food and adhere to the butter edges.    Roll up the edges to form a pouch.

Bake at 350º for 15 minutes.

Open the pouches at the table for dramatic effect. 

Take a bow and throw kisses to the audience.

RECIPE

Make Your Own *@#* Tacos

There is many a time after a long day when I get home to the "what's for dinner" whine and would love to turn around and say make your own *@#* dinner. Instead we turn those nights into "Make your own fish/chicken/pork/beef/bean tacos night. This is the perfect meal for reinventing leftovers or just cooking up one quick protein. In grilling season we favor fish tacos using quickly marinaded strips of fish. Did you know that fancy expensive bottled marinades are just salad dressings in disguise??? Marinate fish in your favorite dressing for 30 minutes, sear on the grill and put out with warm tortillas and an assortment of veggies and you have dinner in a flash that your family assembles themselves.

Halibut Fish Tacos
1 lb halibut sliced into 1 x 3 inch strips (fillet is easier to cut but steaks are cheaper)
juice of 1 lemon and two limes
1 tsp cumin
2 tsp oregano
3 tbs olive oil
Sides-chopped tomatoes, shredded napa cabbage, sliced red peppers, diced onions, cilantro
Sour Cream
Tortillas
Make marinade and place fish in
Chop sides and place in bowls buffet style on counter
Heat tortillas in 350 onion wrapped in foil
Quick grill (2 min per side) or saute in several tbs of marinade
Serve
To guard against huge dollops of sour cream overwhelming the meal, spread a thin layer on the tortilla as the base. It helps keep everything sticking together too!

RECIPE

Shrimp for Three Tastes

Some would argue that you just make one meal for the entire family and "you get what you get." But that would mean that the parents have to simplify their foods down to the youngest taste buds - in our case, the nine-year-old boy.   I prepare food that I know my husband and I like and then dumb it down for the kids.   We get what we want and the kids get introduced in stages to new flavors.  Below, teenager's version to the left and kid's version to the right.

Shopping:  uncooked shrimp, corn on the cob, black beans, red pepper, tomatoes, avocado, cilantro, limes

Spicy Shrimp Salad for Grownups

Marinate shrimp for 30 minutes in 1 t olive and 1 T Mexican seasonings (chili powder, cumin, salt, a dash of cayenne pepper).

Serve over:  lettuce, fresh corn kernels (cut from cob), chopped: tomatoes, red pepper, avocados, onions, black beans (or use whatever salad ingredients you have on hand).

Add cilantro, dash of salt, lime juice and olive to season salad.





Teenager Shrimp Dinner Spin-off:  Grilled spicy shrimp, corn on the cob and raw red peppers

Kid Shrimp Dinner for the shrimps in the family Spin-off#2: Sauteed shrimp (dab of butter, lemon juice), sliced tomatoes, corn on the cob.

I admit, there is not anything green on these plates and we have a little more sugar in the meal than I normally like, but everyone was happy tonight and that goes along way in keeping mom off the w(h)ine.

RECIPE

Miso Dressing

"I don't have time to make my own salad dressing!" When you're feeling brave and motivated by the alarming nutritional data on packaged dressings, try preparing your own.  My teenage daughter likes Asian Chicken Salad which we all know is loaded with sugars and sodium, but at least she's eating salad.  I found a more acceptable dressing that takes me minutes to prepare and she loves: Miso Dressing (adapted from The Conscious Cook - the vegan cookbook from Tal Ronnen) I've added some suggestions in case you don't want to purchase all of the ingredients.

Miso Dressing

2 T miso paste (Whole Foods, Asian food stores - I  keep it in my freezer)
3 T rice vinegar (sugar free is available)
1 T agave nectar (honey)
1/4 t sea salt (regular salt)
1/4 t ground pepper
1/2 shallot minced (2 T minced onion)
1 garlic clove (1 t chopped garlic in jar)
1 T dijon mustard
Juice from 1/2 lemon
1 T water

Pulse in food processor to combine.  With the motor running, in a slow stream, add 1/2 c. olive oil (canola oil or safflower oil acceptable).   You add the oil slowly to emulsify the dressing so the oil won't separate later.

This dressing is also great served over fish or chicken.

Note:  For calorie conscious folks, serve salad dressing on the side and dip your fork in it before each bite.  You'll use much less dressing and get all the flavor straight to your taste buds.

RECIPE

Beans Beans the Musical Fruit....

Planning one vegetarian dinner a week is a simple way to a healthier diet. Unfortunately, we scientists confused y'all in the 70's by obsessing that vegetarian meals needed to contain all 26 "essential amino acids." Cross-referencing tables of ingredients is not conducive to whipping up meals for hungry families. Moreover, humans survived for thousands of years with little meat in their diet-and no clue about amino acids. To find a vegetarian meal with "complete protein" just look to the common combination found in almost every culture's heritage foods: Beans and Grains.

Italians in the mountains=peas and risotto

Every Asian culture=soybeans and rice

Ancient Incas=red beans and quinoa

Middle East=chickpeas and couscous

Fancy French=lentils and farro

In our house we follow the great tradition of black beans and rice. A pot of black beans cooked on Sunday can be used throughout the week as a comforting soup, a do-it yourself burrito, or sprinkled on a salad to up the nutrition and punch. Plus extra beans freeze great to be recycled at a later date. Freeze beans after the first cook then reheat with sauteed onion, garlic and peppers to zip up the flavor.

Sunday Black Beans

The source here is important-beans sitting in plastic bags on grocery shelves are old and require soaking overnight. Try to get beans from a store with bulk bins with lots of turn over. Even fresher are last seasons beans from the farmers market.

Count on 1/2 cup of dried beans per person

Rinse to remove any debris, place in large deep pot and cover with water about 1-2 inches above beans. Add a bay leaf, a pinch of salt per serving, and a green bell pepper cut into one inch strips. Bring to a gentle boil then drop to low heat and simmer for 1-2 hours. After first hour check beans for doneness every 15 minutes. Beans should be soft but not falling apart.

While cooking, in a separate pan saute garlic, onion, red pepper, salt cumin and oregano until soft and fragrant. Use 1/2 garlic clove, 1/4 onion and 1/4 red pepper and pinch of each spice per serving.

When beans are done set aside any for freezing or salads then add pepper/onion mix (the sofrito to you cubans) and cook an additional 15 minutes. For black bean soup remove one cup of beans, puree in a blender and add back to remainder.

RECIPE

Reinvention + Cakes = Tasty Fishcakes

Everyone knows how good fish is for both the brain and body. I could cite tons of studies or just point out that without lots of fatty salmon, I doubt that Native Alaskans could have survived both the depressing lack of sunlight and rigorous physical challenges that accompany winter in the far northwest of our continent. Like the natives we stock up on our Omega-3's in the summer when the wild salmon start running up river and the price of salmon runs down at the grocery. Because it's still costly and only around for a brief season, we use every bit of leftover salmon. (Coincidently also the name of a grunge band).

Crabcakes are a great way to take a small amount of an expensive ingredient-crab-and transform it into a big taste. So why not Salmon Cakes? Big taste means that small portions are satisfying. We serve 2 per person and add a big salad on the side. With small portions we can indulge in a recipe that includes a bit of cream and even drizzle a teaspoon of melted butter or garlic mayonnaise on top.

The flavor savor in the recipe below is panko, japanese bread crumbs. They give bulk and structure without getting heavy and gummy. Also note the small amount of canola in the pan, these are pan seared NOT deep fried. Finally I REALLY recommend at least 30 minutes in the fridge or freezer to firm them up. It is sad when they fall apart between the plate and the pan.

Recipe (adapted from Rays Boathouse)

2 Tbs chopped shallot

2 Tbs chopped red bell pepper (sweet)

2 Tbs chopped parsley

Juice of one lemon

1 egg

1 Tbs sherry

2 Tbs cream

Dash of Tabasco

Pinch of salt

Grind or two of pepper

Pinch of celery salt (for reformed New Englanders)

1/2 pound cooked salmon or crabmeat

1/2 cup panko + more for breading cakes

Mix first 11 ingredients into a bowl then mix in 1/2 cup of panko.

Gently fold in flaked salmon or crab.

Form into flat patties about 2-3 inches in diameter.

Coat patties with additional panko by gently placing in flat bowl with panko and pressing in on each side.

Place in fridge for several hours or in freezer for 30 minutes.

Pan sear on each side over high heat keeping pan slick with a small amount of canola oil.

RECIPE

Strawberry Short (whole wheat) Cake

Strawberry Shortcake can be as deceptive as a politician.   Hidden among the glistening red fruits and the lure of hitting 3 of the 5 the major food groups are mounds of sugar and butter fat.   "You say that like it's a bad thing," my husband would say.
It's summer, strawberries are spilling into the grocer's aisles and they're cheap - how can I not make this dessert?   So, I have refashioned Strawberry Shortcake with help from great online resources to make this old time favorite more nutritious, less caloric, but not sacrifice flavor.

Strawberry Shortcake

Filling:

Mix 4 cups sliced strawberries and 2 T sugar and let brew (can use Spenda and/or heat over stove and cool to produce more juice)


Whole Wheat Shortcake: adapted from Tammy's Recipes
Ingredients: 

4 eggs, separated
1/2 cup sugar, divided*
1 cup whole wheat flour
1/3 cup water
1/4 cup canola oil
1 1/2 teaspoons baking powder
1/2 teaspoon vanilla extract

Instructions: 

1. In a large bowl with electric mixer at high speed, beat egg whites until soft peaks form. Continue beating at high speed and add 1/4 cup sugar, about 2 tablespoonfuls at a time. Beat well after each addition, until sugar is completely dissolved and egg whites stand in stiff peaks.

2. In another mixing bowl, use an electric mixer to combine the egg yolks, flour, water, oil, baking powder, vanilla, and 1/4 cup of sugar. Using a rubber spatula, gently fold the flour mixture into the beaten egg whites until completely blended. Pour batter into a greased and floured 9-inch springform pan or two smaller round cake pans.

3. Bake cake at 325 degrees for about 40 minutes or until the top of the cake springs back when lightly touched with finger and cake tests done. Remove from oven and allow to cool completely before removing from pan. The cake will sink slightly as it cools. 


Whipped Cream: adapted from Eating Well
1/2 c whipping cream (I've tried with lesser fat milk and have not had success)
1/2 c fat free sour cream
2 T sugar or packet of sweetener

Whip cream until soft peaks form. Add sugar and continue whipping until stiff.  Fold in sour cream until well blended.

To assemble: slice a cake wedge in half and fill with 1 T whipped cream and strawberries.  Place cake half on top and spoon more strawberries over and add another dollop of whipped cream.

Fast alternatives:  Use angel food cake and some fat free, ready made whipped topping

RECIPE

Chicken Apple Sausage²

I admit, sausages make me snicker like frat boy.  "I miss Jack" - who can name the movie?

We love food reinvention at One Real Bite.  We start with a great summer meal: grilled chicken apple sausages, asian slaw, corn on the cob, and watermelon.
I buy the links at Whole Foods where they grind their own sausages (snicker) without nitrates or hormones, from real organic chicken breasts.  But, I smell all the meat (snicker) and seafood from WF before I have them pack it up because, sadly I've purchased turned items too often from the store that usually grants all of my grocery wishes.

We grill twice as many sausages as we'll need, because that luscious, smoky and sweet sausage will be reinvented into minestrone soup.

I'm partial to Tyler Florence's Hunter Minestrone, but have modified it for my very own real food meal and offer options for speed and ease.

Sherri and Tyler's Minestrone Soup
Essential recipe:

1.  Chop and saute in 2 T olive oil:
     2 celery ribs, 2 medium carrots, one onion
2.  Heat:
     1 qt chicken broth
     1 qt vegetable broth
3.  Slice:
     3 grilled chicken apple sausages  reinvention
4.  Add to heated broth:
     sauteed vegetables to broth.
    1 (28 oz) can of chopped tomatoes
    1 bay leaf
    1 or 2 cans cannelloni beans
    sausages

5.  Salt and Pepper to taste.  Heat together for 15 minutes and serve or freeze.

Radical version:

Saute the following herbs olive oil before adding the vegetables:
  Thyme sprig, rosemary sprig and 8 fresh sage leaves
  (Remove before serving)

Heat broth with 1 head of garlic - halved.  Remove before adding vegetables to the broth.

Add:
   1/2 bunch chopped fresh Italian parsley
   1/2 pound partially cooked, small whole wheat rigatoni
Serve with:
   grated parmesan cheese

RECIPE

Breakfast for the Junior Conquerer

Sunday is Prep Day for the rest of the week here and so we start the morning with a big batch of waffles that can be frozen and reheated as the week drags onward. To boost up the nutrition for those long days where school runs immediately into sport practice, I mix 1:1 white flour with flour from a high protein grain. My favorite is emmer, also known as farro. Emmer wheat (Triticum dicoccum for you gardeners who love latin names) is the original ancient wheat. It was first cultivated in the Middle East then migrated to the Mediterranean where it literally fed the Roman Legions. Why were they so successful in building their Empire? Emmer flour contains twice the protein of regular white wheat flour!!

We get our emmer flour from a local farm, Bluebird Grain Farms but other local wheat producers are popping up all over the country to sell specialty flours. If you can't find emmer flour, look for flours made of "hard" winter wheat. Unlike wimpy generic cultivated wheat, these wheats are genetically programmed to survive harsh conditions by storing more nutrients-all the better to build strong healthy kids! The whole farro grains are fantastic on their own too, but I'll sing their praises on another day.

Protein Packed Waffles

3 eggs

1 1/2 cups buttermilk

1 tsp vanilla

1/4 cup canola oil

2 cups flour (one cup white, one cup emmer or other hard wheat variety)

1 tsp baking powder

1/2 tsp baking soda

1/4 tsp salt

Whisk wet ingredients together. Mix dry ingredients together separately. Mix wet and dry ingredients together. Pour into prepared waffle maker.

RECIPE

Salad Kids Love - Sunomono

This Japanese salad turns out different every time.

Here are the basics: sliced cucumbers, rice wine vinegar, something sweet (sugar, sweetener, agave syrup, I use Purevia - a natural, zero calorie sweetner from the Stevia plant - a bit much I know), soy sauce, water, salt.
Mix everything but the cucumbers to taste. Adjust to your liking and then pour over the cukes.

For the uncertain:
-one large cucumber
-2 T rice wine vinegar
-1 T sugar (one packet sweetener)
-1/2 t salt
-1/4 t soy sauce
-1 T water

For the adventurous: add in any of the following: sliced radishes, sliced red onion, crabmeat, imitation crabmeat, sesame seeds).
For the fancy: use English cucumbers, regular cucumbers-halved, scoop out seeds and slice, or Persian cucumbers (shown).

RECIPE

Saturday Morning Pancakes

Kids don't refuse pancakes, they beg for them. Let's use that motivation to do some good. "You get them started," I told my 9 year old son, Griffin. He did most of the work while I read the paper.I arrived in time to sprinkle the pancakes with flax seed meal before he flipped them.
I portion the syrup into small bowls because I once saw Griffin dipping sausage into syrup. Also, we're big on the real deal maple syrup. It is higher in sugar content than the 'lite' versions, but it's real and not loaded with chemicals. A little goes a long way in flavor. Ah, maple syrup -- a fine flavor savor in flavoring baked goods and salad dressings.
Sliced berries and a glass of milk (carb + protein for peak energy).


Today's Pancakes, Tomorrow's Toastercakes

RECIPE

Smoothies: One Batch, Three Treatments

Smoothies are fool-proof and easy, especially when you give them several presentations. Motto - make everything in bulk and reincarnate. This smoothie, one of my go-tos, serves as a breakfast beverage, a frozen to-go drink, and a popsicle.





Ingredients*

Frozen Strawberries
Vanilla yogurt (yea protein)
Banana
Orange Juice (lowest sugar possible)
ice cubes

*don't fret measurements, just play

Future smoothie ingredient

This weekold pineapple would get major complaints at the table...but not when I slip it into a smoothie. Make sure to freeze the fruit flat so you don't get a frozen fruit blob that makes your blender explode. Smoothies are not healthy for your walls!

RECIPE