Friday

7

February 2014

1

COMMENTS

Heart Healthy Chard Wraps with Quinoa and Walnuts

Written by Rachel, Posted in Dinner, Fruit, Gluten Free, Grains, Lunch, Main Dishes, Quick and Easy, Quinoa, Sides, Vegan, Vegetables, Vegetarian

I’ve read that leafy greens are good for you. Some of you might be sighing and wishing I was wrong. But, it’s just true. So let’s all cheer for greens!

Specifically, let’s go crazy for chard.

Want to know why it’s great for you?

One cup of chard has: 1.8 mg vitamin C (antioxidant, protects LDL cholesterol)‚ 18 mg calcium (strong bones), 30 mg magnesium (conducts electrical impulses of muscles and nerves), 136 mg potassium (“regulates water balance in the body” and “stimulates nerve impulses for the heart”) (1)‚ …to name just a few.

What it doesn’t have: a lot of fat and cholesterol (0.08 g fat, and 0 mg cholesterol ). (1)

Chard and other fruits and veggies contain antioxidants, which, along with other compounds, “prevent plaque from building up on the arterial walls, reduce blood pressure, and strengthen heart muscles.”‚ (1)‚

Let them eat chard.

Let’s talk about quinoa.

One cup of quinoa has: 22 g protein, 10 g fiber, 83 mcg folic acid, 4.98 mg niacin (vitamin B3) (“important for blood circulation and reducing cholesterol levels in the blood”) (1), 102 mg calcium, 357 mg magnesium, 697 mg phosphorus, and 1258 mg potassium. (1)

Know what it doesn’t have a lot of? Fat and cholesterol (9.9 g fat – 1 g saturated – the bad kind, 2.6 unsaturated – the good kind, 4 g monounsaturated – the good kind, 0 g cholesterol) (1).

Hello heart health.

Walnuts, walnuts, walnuts.

One cup has: 14.8 g protein, 6.7 g fiber, 98 mcg folic acid, 99 mg calcium, 380 mg phosphorus, 450 mg potassium, 47 g unsaturated fat, and 8.9 g monounsaturated fat. (1)

Know what they don’t have a lot of? Saturated fat (4.5 g) and cholesterol (0g). (1)

Walnuts contain omega-3 fats, which “inhibit blood clotting, encourage activity of the parasympathetic nervous system, increase blood flow, protect against heart arrhythmia, dissolve clots, lower blood triglycerides, raise HDL cholesterol, and have anti-inflammatory properties.” Omega-3 = clearer arteries. (1)

Notice a trend?

Why do these things matter? Why should you care?

Here’s why…

It’s simple, the heart is a necessary component for life. So let’s treat our hearts to wonderful fruits and veggies, good fats and lean proteins, and plenty of vitamins and minerals.

Happy Eating!

Heart Healthy Chard Wraps with Quinoa and Walnuts

Recipe Type: Main Dishes, Side Dishes, Healthy, Quick and Easy, Greens, Dinners, Vegetarian, Vegan, Gluten-Free, Dairy-Free

Author: Rachel Oberg – De Ma Cuisine

Prep time: 20 mins

Cook time: 18 mins

Total time: 38 mins

Serves: 4-6

These quick and easy wraps are full of nutrients and heart healthy goodness.

Ingredients

1 T olive oil
3-4 small or 2 large leeks, washed well and chopped
1 spring onion, chopped
1 C quinoa
1 lemon, zested
1/4 C raisins, chopped
dash cayenne
to taste, salt
to taste, pepper
2 C water
1/2 C walnuts, chopped
1 lemon, juiced
toothpicks
6-8 large chard leaves (leave 1″-2″ of stem)
salt
water

Instructions

Heat a medium saucepan and add oil. Add leek and onion. Cook over medium heat for 3-5 minutes.
Add quinoa, lemon zest, raisins, cayenne, salt, and pepper. Cook for about 2 minutes.
Add water, cover, and bring it to a boil. Uncover and cook for 10 minutes, or until quinoa is cooked.
Stir in walnuts and lemon juice. Taste and adjust seasoning.
Heat a large pot and add water and salt. When water is boiling add chard and cook for 1 minute. Transfer to a bowl of ice water to stop cooking. (Save boiled water to make vegetable stock.)
Scoop some of the quinoa filling on to the center of the chard leaf. Wrap the sides inward, then wrap the top and bottom to overlap the sides. Secure the stem with a toothpick.

Notes

To re-heat add a bit of vegetable stock or water to the bottom of a pan. Add the wraps. Cover with foil and bake at 350F for about 45 minutes, or until the filling comes to 165F.

Note: I’m not a healthcare professional. I’ve done a little bit of looking around. These are just some thoughts. Ok? Cool? Cool.

(1) Nutrition Almanac, Mc Graw-Hill 2001, Fifth Edition, Lavon J. Dunne

Monday

27

January 2014

0

COMMENTS

Feel Better Soup

Written by Rachel, Posted in Dinner, Herbs, Kid-Friendly, Legumes, Lentils, Lunch, Main Dishes, Pasta, Quick and Easy, Soups, Vegetables, Vegetarian

It seems like every year around this time people get worn down by cold and flu season.

I don’t like that sickness has a season.

As the main cooker and food maker in our home, I try to help us to avoid sickness by keeping our diet full of nutrient rich foods (thanks to Abundant Harvest Organics that’s a simple enough task). I try to be proactive, to supply us with lots of fruits and veggies, whole grains, lean proteins… you know, the good stuff. But, we still sometimes get sick.

I got sick the week after we got back from Paris. The timing could have been much worse, so I didn’t complain too much. But, it’s still no fun (except for the laying around all day watching TV, that’s fun for about a day 😉 ).

I wanted to make Chicken Noodle Soup, but didn’t have any chicken or vegetable stock. I figured that rather than make stock and then discard the veggies, I’d make soup and eat the veggies. It was an attempt to force all sorts of nutrients into my body, while cleaning out the fridge. Success!!

Whatever veggies you’ve got on hand will work. At the time I had some onion, kohl rabi, collard greens, roasted garlic, spinach, radishes, and cauliflower that needed to be used up. You could also add broccoli, carrots, turnips, or cabbage.

I added lentils for some lean protein, and pasta just for fun. The pasta soaked up a lot of the broth, so be warned, this is a thiiiick soup. Feel free to add more liquid if you’d like. (If you’re making enough for leftovers, cook the pasta separately and add some to each bowl, but not to the pot of soup… unless you want “Feel Better Pasta”, which is also delicious.)

Feel-Better-Soup-4

I hope you’re feeling great and that this soup makes you feel even better. But, if you are feeling poor, I wish you restored health very soon.

Happy Eating!

Feel Better Soup

Recipe Type: Soup, Main Dish, Dinner, Vegetables, Vegetarian, Stove Top

Author: Rachel Oberg – De Ma Cuisine

Serves: 4

Ingredients

1-2 T olive oil
1 onion, chopped
3 kohl rabi, peeled and chopped
5 red radishes (or any other radish – about 1-2 C), chopped
4 C cauliflower, chopped
to taste, salt
to taste, pepper
1 t oregano, dried
1 t parsley, dried
1 t thyme, dried
1 t sriracha (or your favorite hot sauce, or a pinch of cayenne)
4-6 cloves roasted garlic (optional), mashed
1 t dijon mustard
1-2 8 oz. can tomato sauce
1/2 C lentils (cooked)
8 C water or vegetable stock
1/2 C uncooked orzo pasta
5 C collard greens, chopped
2 C spinach, chopped
1 T lemon juice
1 t apple cider vinegar

Instructions

Heat soup pot, add oil, when hot add onion through pepper. Cook for about 15 minutes over medium heat, stirring occasionally.
Add oregano through water/stock, bring to a boil. Cook until all vegetables are tender, then add pasta.
When pasta is almost done, add greens.
When pasta is done and greens are wilted, add lemon and vinegar.
Taste and adjust seasoning if needed.
Serve and feel better soon.

3.2.1269

Monday

6

January 2014

2

COMMENTS

So That Was Christmas – Baguette Pizzas

Written by Rachel, Posted in Appetizers, Cheese, Dinner, Herbs, Kid-Friendly, Lunch, Main Dishes, Meat, Pizza, Quick and Easy, Snacks, Thoughts, Vegetables

Christmas2013-12

Looking through our photos, I’ve concluded that our holiday consisted mostly of family, friends, and food. There were some gifts thrown in there, a movie or two (ok, more than two), and a few games here and there. But mostly, we were with family and friends for two weeks. Can’t get much better than that.

We put about 1,200 miles on our car. We spent Christmas morning here together, just Tim, the dog, and I. It was nice. Then we packed up and headed out.

Our first stop was the farm Tim grew up on, and his family. Lots of good family time sharing about our adventures this year, eating, gifting… being together.

Partway through the visit my youngest brother, Josh, and his girlfriend, Karensa, arrived. We took them to see the Giant Sequoias and had some great family dinners before heading home for a few days.

(Photo credit Shannon Oberg – I think??! Or did Josh take this one?)

I think I’ve lost count of how many french fries I ate. I’m ok with this. We needed to introduce Karensa to In-n-Out, a road trip staple. Done.

There was also a need for Quenelle.

More than once.

Tim’s birthday is on the 24th, so before we started our Christmas Eve celebrations we had lunch at Quenelle. We had ice cream. For lunch. It was delicious.

The next week we had to go back with Josh and Karensa.

Christmas2013-14

Having guests in town is a fun excuse to visit some of our favorite places. Umami Burger is a fun treat. I can’t order anything but the Truffle Burger and Truffle Fries. I’m sure there are other things that are good, buuuut I don’t want to branch out. I like my favorites.

Guests are also an excuse to play tourist in our town (this is Tim giving a tour of the WB lot – I think he’s showing J&K the spot where Spiderman hangs upside down and kisses Mary Jane… he might also just be pointing at a wall).

We had our third Christmas morning with J&K while Skyping with my parents so they could watch us open our gifts. It’s not the same when we’re not with the whole family, but we will take what we can get. One of my favorite gifts of all was this magnet of our super cute niece. It makes me want to cry every time I see it because I miss her so much, but I love having her little face on my fridge.

My other favorite gift: a new knife. I’ve been wanting this knife for a year. I yelled when I opened it, I was so excited. It cuts through potatoes like they are room temperature butter.

I love it. I love it. I love it.

After a few days at home we went to the coast to visit with our aunt and uncle. To say that the sun setting over the ocean is majestic is an understatement. I don’t think I could ever get tired of this view.

Christmas2013-11

While at the coast we stopped by the Honeymoon Cafe. We’ve been going there since our honeymoon (I know, how cute), and go back anytime we’re in the area. If the food wasn’t so scrumptious it would be easier to skip it. But, there’s the sentimental and delicious factors that keep bringing us back.

Christmas2013-9

For our last dinner together, which happened to be at the coast, Josh, Karensa, and I made Baguette Pizzas. I totally love pizza with real crust, but these were super yummy. See all that cheese that dripped on to the pan and browned?! That’s the best part!

Happy New Year, friends! Here’s to a great one, filled with family, friends, and lots of good food!

Happy Eating!

Baguette Pizzas

Recipe Type: Main, Dinner, Pizza, Cheese, Vegetables

Author: Rachel Oberg – De Ma Cuisine, with Josh, Karensa, and Tim

Prep time: 15 mins

Cook time: 30 mins

Total time: 45 mins

Serves: 6

Ingredients

1-2 T olive oil
1 bell pepper, sliced
1 onion, sliced
salt, to taste
6 baguettes, sliced in half lengthwise and widthwise (in the middle)
1 head garlic, diced
2 C tomato sauce
1 zucchini, thinly sliced
1/2 head broccoli, chopped in small pieces
pepperoni (optional)
additional veggies like: mushrooms, olives, and tomatoes; sliced
1 brick mozzarella cheese, grated
basil, chopped

Instructions

Pre-heat oven to 375F.
Heat a medium-sized skillet over medium or medium-low heat. Add olive oil. When oil is hot add bell pepper, onion, and salt. Cook, stirring occasionally, until veggies are tender, about 5-8 minutes.
Place baguettes cut-side up on a baking sheet. Bake for 5-7 minutes, or until slightly toasty.
Add garlic to skillet and cook 1-2 minutes. Remove from heat.
Let everyone top their own pizza, starting with tomato sauce, sautéed veggies, pepperoni (optional), raw veggies, cheese, and basil.
Place back onto a baking sheet and bake until cheese is melted, about 5-10 minutes.

Thursday

5

December 2013

2

COMMENTS

Orzo Pasta with Kale and Italian Sausage – In the Kitchen with Rachel O – Video

Written by Rachel, Posted in Cheese, Dinner, Herbs, In the Kitchen with Rachel O, Main Dishes, Meat, Pasta, Pork, Quick and Easy, Sausage, Vegetables

Something weird happened. I discovered that I’d never tried Orzo pasta. What?! Why!? Don’t worry, I rectified it. I need to issue an apology to Orzo pastas everywhere. I was sticking to my usuals: rotini, penne, and spaghetti. I can’t believe I was missing out for all these years.

Now I know.

We’re getting in to the season of greens. Hooray! Yippee! Let’s rejoice! I love to eat greens. I love beet greens, collard greens, and kale. Spinach is awesome, mustard greens are spicy-good, and swiss chard is pretty looking and tastes great.

They’re packed with nutrients (hello vitamins A and C, calcium and magnesium, potassium and folic acid*). They are so easy to make (hello salads, wilted or sautéed, and in a frittata). And, they taste really good.

I like to eat greens just about any way I can think to make them. Add them to a soup? Yes! Bake them and make chips? Please! Purée them and make pesto? Obviously! And then there’s one of my super favorite ways: wilted. Wilted wilted wilted.

OrzoPastaKaleSausage_4

Let’s talk about a spicy sausage that you can feel good about eating. Llano Seco makes an amazing Italian Sausage. How cool that they treat their little piggies so well. Why can’t all meat farmers do this? Use it if you can. Trust me on this one. (Oh and while you’re at it, you might as well buy some bacon, and ham, and Argentine sausage… ok just buy everything. This is seriously tasty pork.)

It’s a simple meal, with honest, delicious ingredients. Cream, sausage, greens, pasta… you’re done. It will be ready in a flash. Oh this is gonna be good!

Happy Eating!

Orzo Pasta with Kale and Italian Sausage

Recipe Type: Main Dishes, Dinner, Pasta, Vegetables, Sausage, Meat, Pork, Greens, Stove Top, Quick and Easy

Cuisine: Italian

Author: Rachel Oberg – De Ma Cuisine

Prep time: 5 mins

Cook time: 15 mins

Total time: 20 mins

Serves: 4

Ingredients

1/2 lb. orzo pasta (dry)
1 T olive oil
2 Italian sausages, sliced into rounds
3-4 cloves garlic, diced
2 bunches kale, sliced into ribbons
1/4 t red pepper flakes
pinch nutmeg
1/2 t salt
1/4 t pepper
1/4 t thyme
1/2 C pasta water
1/4 C cream
1/4 C parmesan cheese, grated, for topping

Instructions

Cook pasta. Reserve 1/2 C pasta water.
Heat skillet. Add oil. When oil is hot, add sausages. Cook for 5 minutes over medium heat.
Reduce heat to medium-low. Add garlic, seasonings, and half of the kale. Using tongs, pull up from bottom and toss, letting kale wilt. As it decreases in volume add more. Turn to low and cook for 2-3 minutes more.
Remove from heat. Add pasta water and cream. Taste and adjust seasonings if needed.
Serve kale mixture over or tossed with pasta. Top with parmesan cheese.

Sources: (*) Nutrition Almanac, 2002‚ Lavon J. Dunne.

Monday

18

November 2013

4

COMMENTS

Christy’s Homemade Granola Bars

Written by Rachel, Posted in Baking, Breakfast, Fruit, Grains, Guest Posts, Kid-Friendly, Quick and Easy, Snacks, Vegetarian

My friend, Christy, is an inspiration to me. She’s a great cook. A really great cook. She makes healthy foods taste great! She’s a homemade savvy, down to earth, super awesome friend.

She and her husband, Rick, are instilling great eating habits in their four kids. They don’t do much in the way of processed foods. I applaud and admire this. They don’t tell their kids they can’t have anything processed, or occasional treats. But, the majority of their food is made by Christy.

I admire this!

Christy gladly shared her favorite recipe for Granola Bars. They are a staple in their home. I’m going to make them as soon as I finish typing this post, to eat the rest of this week, and to take with us to Paris (I’m writing this way in advance… no working for me while we’re away!!).

Happy Eating!

Christy’s Homemade Granola Bars

Author: Christy Durrance (adapted from Kitchen Stewardship)

Cook time: 18 mins

Total time: 18 mins

Ingredients

½ c. (1 stick) unsalted butter, softened
½ c. peanut butter (or other nut butter)
1 c. honey
1 t. vanilla
4 ½ cups old-fashioned oats
1 c. oat flour (or whole wheat flour)
1 t. baking soda
¼ c. wheat germ, optional
¼ c. flax seed meal, optional
2 cups total of any combination of the following extra goodies (or anything else that sounds good to your family in a granola bar): Chopped nuts (walnuts, almonds, pecans, etc.)
Seeds (sunflower, sesame, pumpkin, etc.)
Chocolate chips
Chopped, dried fruit (cranberries, raisins, cherries, apricots, etc.)
Unsweetened coconut flakes
Cocoa powder (up to ¼ cup)

Instructions

Place butter through vanilla in bowl of stand mixer. Using a mixer with paddle attachment, beat on medium speed until smooth.
Add old-fashioned oats, flour, baking soda, wheat germ (optional), and flax seed meal (optional), and continue to beat with mixer until oats are broken up into smaller bits.
At this point, add 2 cups total of any combination of the extra goodies.
Press firmly into a 9×13 pan. Bake at 325 degrees F for 15-18 minutes until lightly golden. Let cool completely before cutting into bars (I often cover and put in the fridge for a few hours which makes cutting a bit easier). Best stored in the refrigerator or freezer, though they travel just fine.

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Heart Healthy Chard Wraps with Quinoa and Walnuts

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Feel Better Soup

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So That Was Christmas – Baguette Pizzas

(Photo credit Shannon Oberg – I think??! Or did Josh take this one?)

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Orzo Pasta with Kale and Italian Sausage – In the Kitchen with Rachel O – Video

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Christy’s Homemade Granola Bars

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