Kitchen Essentials

I recently completed our Sexy in Six program with a couple of outstanding women who asked really great questions throughout our six weeks together. One of the things they suggested would be helpful is a list of the top items I keep on hand in my kitchen. Follows is my kitchen essential list:

Food*

• Garlic and Onion--this is the foundation for just about everything I prepare, and both keep really well, which makes it easy to have on hand all the time.
• Seasonal Produce--there are ALWAYS greens in my fridge--usually some sort of lettuce and a cooking green of some sort, too. I like to browse fresh farmer's markets for additional items or enjoy the bounty from a friend's garden. In the grocery store it is often the case that fresh, in season produce is less expensive and more plentiful.
• Carrots--somehow this is a staple for us throughout the year. Great for eating raw, steamed up, juiced, or thrown into whatever I'm making. AND they are a sweet vegetable, which helps keep sugar cravings under control.
• Pantry Staples--we like beans at our house, so I generally have a can or two on the shelf in addition to dried beans (very inexpensive and much tastier than the canned variety). A great source of protein and fiber these little beauties are often combined with a whole grain (usually quinoa or brown rice) for a simple meal. I also like to keep a few cans of tuna and salmon in the pantry to make a cold salad or croquettes and add in some good omega fats. Speaking of fats, I use extra virgin olive oil for no-heat prep (salad dressing, hummus, pesto, etc.) and Wildtree grapeseed oil for cooking (order some by contacting me here.). I keep butter on hand, too, for baking.
• Freezer Fair--edamame is top of the list for our freezer, because they make a great snack eaten alone, are a nice twist on the traditional hummus recipe, and can be added to stir fry easily for a great protein source. The freezer also houses any leftovers, which then get pulled out and combined into a one pot dish that somehow always turns out tasty, even though the variety of flavors is vast.

*Whenever possible, I choose local, fresh, and organic.
 
Utensils

• Salad Spinner--used every.single.day. I actually have 2. Greatest tool for greens every invented.
• Knife and Cutting Board--Until I purchased a high quality knife, I had no idea that a knife that fits in my hand would make food prep so much easier. Now, I take it on vacation with me. Seriously.
• Knife sharpener--essential for keeping my knife in tip-top shape and preventing slips and possible injury.

Broccoli Salad with Avocado

This is such a simple supper that I have made it twice in two weeks. With the weather getting warmer, it keeps the kitchen cool and gets some raw goodness into our bodies. It's also the perfect combination of crunchy and smooth.

Ingredients
1 Tablespoon whole grain mustard
juice of 1 lemon
4-5 Tablespoons extra virgin olive oil
1-2 teaspoons honey
1-2 bunches broccoli crowns, chopped
1-2 carrots, chopped
1-2 celery stalks, chopped
red onion to taste, chopped
1 can tuna, drained
1/4 cup raw almonds, dry roasted in skillet
1-2 avocado, sliced

Directions

1. Combine first 4 ingredients in a jar with tight fitting lid, shake mightily, and set aside to let the flavors infuse.
2. Place next 5 ingredients in a medium bowl and toss.
3. Taste dressing and adjust.
4. Pour appropriate amount over salad. Toss to coat.
5. Top with almonds and avocado slices.
6. Enjoy!

Chicken Salad--hold the mayo

Love, love, love pulling together a leftover meal that doesn't feel like leftovers. This one came together beautifully and tasted even better than it looked.

Ingredients
3 Tablespoons brown rice vinegar
2 Tablespoons soy sauce (I used Tamari)
2-3 teaspoons freshly grated ginger
1 Tablespoon evaporated cane juice (sugar)
1/4 cup Wildtree Garlic Grapeseed Oil* or canola or sesame oil
leftover chicken, cut into small pieces
carrots, finely chopped
celery, finely chopped
red onion, finely chopped
mango, finely chopped
cabbage, shredded (didn't have this on hand, but it would be so good)
salad greens
peanuts, optional

*email here to order.

Directions

1. Prepare salad dressing first by combining first 5 ingredients in a jar with tight fitting lid. Shake to mix and set aside.
2. Combine remaining ingredients, except salad greens and peanuts, in large bowl. Toss to mix.
3. Give the dressing another shake and pour over salad. Toss to evenly coat.
4. Serve over salad greens topped with peanuts.
5. Enjoy!

Simple Supper with Staples

I don't know what we've been eating at our house, because I feel like I haven't been doing a whole lot of cooking.

But last night I was determined to create something that tasted yummy, could be made with what we had on hand, and was easy to get on the table quickly.

I believe I succeeded.

Check out what's in your pantry/fridge and have confidence you can create a healthy meal in a flash!

Ingredients
Garlic Grapeseed Oil (or other high heat oil or email here to order)
1 red onion, chopped
3-4 carrots, washed and chopped
1 15 oz can Red Kidney Beans, drained and rinsed
1 bunch of collards, washed and chopped
salsa to taste
cooked quinoa (or other whole grain)
guacamole (optional)

Instructions
Put grain on to cook, if needed.
Put oil in skillet and warm over medium heat.
Add onions, stir, and reduce heat to medium low.
While onions cook, prepare greens (check here for help) and chop carrots. Don't let the onion burn--stir occasionally.
Add carrots while greens soak. Stir.
Let onions and carrots cook a few minutes.
Add kidney beans. Warm through.
Add greens and stir to coat. Reduce heat to simmer.
Add salsa. Stir.
Serve over grain of choice (I chose quinoa, because it cooks quickly and was done about the same time everything else was.). Top with homemade guacamole (optional).
Enjoy a simple supper with stuff from your stock!

Carrots, Cashews, and Cannellinis

I'm so grateful for the fresh carrots our local farms are providing. I put together this simple salad with them that is warming (thank you, ginger!), even though it requires no cooking.

Ingredients
4 teaspoons Extra Virgin Olive Oil
2 teaspoons Tamari Soy Sauce
~2 teaspoons freshly grated ginger (how warm do you want it?)
juice of 1/2 lemon
sea salt to taste
2-3 medium carrots, washed and grated
1 15 oz. can Cannellini beans, drained and rinsed
1-2 leaves fresh greens (I used Swiss Chard), washed and finely chopped
1 cup raw cashews

Directions

1. Combine first 5 ingredients in jar with tight fitting lid and shake it up. Taste and adjust seasonings. Shake again and set aside.
2. Combine carrots, beans, and greens in medium size bowl. Toss.
3. Test dressing again and adjust to taste.
4. Pour over salad and toss to coat.
5. Add cashews just before serving.
6. Enjoy!

Cabbage, Carrot, and Cashew Slaw

Simple slaw that is warming this time of year.
This makes about 4 servings.

Ingredients
Juice of half a lemon (5-6 teaspoons)
3 teaspoons soy sauce
6-7 teaspoons olive oil
2-3 teaspoons freshly grated ginger
sea salt to taste
1/2 head fresh cabbage, shredded
2-3 medium carrots, washed and shredded
1 cup raw cashews, coarsely chopped
handful of fresh cilantro, coarsely chopped

Directions

1. Mix first five ingredients together in a jar with tight fitting lid. Shake vigorously. Set aside.
2. Combine remaining ingredients in medium size bowl.
3. Shake dressing. Taste. Adjust seasoning as needed.
4. Shake dressing one last time before pouring over slaw.
5. Toss to coat evenly.
6. Enjoy!

Orange and Blue Salad

Take a few carrots, wash them, cut the ends off, and grate them in a food processor (or coarsely chop).
Put them in a bowl.
Add some fresh, washed blueberries until the proportions look right.
Drizzle with Zesty Lemon Grapeseed Oil* and mix until well coated.
Season with sea salt and (a generous amount of) freshly ground black pepper.
Toss again.
Taste and see if seasoning needs adjusting.
Adjust as necessary.
Top with roasted, salted sunflower seeds.
Sing the Auburn fight song as you enjoy!

*Email here to order this summer must have!

Scampi--it's not just for shrimp anymore!

It's been a long week. It started out great with a party at my house to celebrate the 4th birthday of my (mostly) precious son, but began to denigrate into a week home from school due to illness that got passed along to me. Ugh. I'm tired of being home bound. Cooking has been drudgery, too.

So tonight, in-between coughing fits, I threw together a 15 minute meal that was delicious and super simple. It consisted of broccoli, carrots, quinoa, sunflower seeds, and a super magical secret ingredient--Wildtree Scampi Blend with Roasted Garlic Grapeseed Oil.

I started representing simple, healthy, and natural Wildtree products last July, but have not taken the time to devote to promoting them at the level they deserve. Not sure why, really, because I use them in my own kitchen, especially the Grapeseed Oils. So I guess this is sort of a debut of two of my favorite products from the line.

Anyway, tonight was one of those wonderful Wildtree nights where I got a delicious, nutritious dinner on the table super fast. Here's what I did:

1. Cover bottom of cold skillet with Roasted Garlic Grapeseed Oil and 2-3 teaspoons of Scampi Blend.
2. Turn heat to medium/medium-low and stir to blend.
3. Add chopped carrots (I would have put some onion in first, but I didn't have any) and saute a few minutes stirring to coat the carrots.
4. Add chopped broccoli. Stir to coat and cook for a few minutes until broccoli is bright green.
5. Add cooked quinoa (or other whole grain--whatever amount on hand) and stir to warm and coat with seasoning.
6. Add sunflower seeds (or sesame or pumpkin) and you're done!

I'm happy to share more about Wildtree products. Simply contact me here.

Summer Slaw

I can't believe it's been almost a month since my last post...not much cooking on the home front here, which is why I have 4 heads of cabbage in my fridge! I put together the following slaw and ate it over leftover cornbread. Super yummy--and I think it will be even better tomorrow.

2 T balsamic vinegar
1 T apple cider vinegar
1 T honey
1 T dijon mustard
1/4 cup extra virgin olive oil
1/2 head of white/green cabbage, shredded
1/2 head red cabbage, shredded
a whole bunch of carrots, shredded
1 apple (not so much a summer fruit, but I can afford 1 this time of year every other week!), shredded
1/4 cup cranberries (optional, but kid friendly at our house!)
1/4 cup walnuts (optional)

I mixed my vinaigrette first (vinegars through oil) in a glass jar with tight fitting lid (put it all in, shake it all up) and let it sit while I shredded the other ingredients. Put it all together in a bowl and mix well. It makes a good bit, so it's a nice thing to prepare and eat for several days. Enjoy!

Super Salmon Salad

This one is a staple at our house. We eat it on top of salad greens or throw it in a wrap with some sort of green. Full of good fats, protein, and calcium, it's a winner all the way around.

Ingredients
1 can of wild salmon, preferably with skin and bones in water
½ red onion, peeled and diced small
¼ cup parsley, minced
1-2 celery stalks, diced
1-2 carrot sticks, diced
1/3 cup olive oil
1 Tbsp. Dijon mustard
1 tsp. honey
3-4 Tbsp. apple cider vinegar
Sea salt and pepper to taste
Mixed greens

Tools/Equipment
Large mixing bowl
Colander
Sharp knife
Cutting board
Measuring cup & spoons

Directions
1.    Drain salmon and put into mixing bowl.
2.    Combine with diced red onion, celery, carrots, and parsley.
3.    Whisk olive oil, mustard, honey, apple cider vinegar and sea salt and pepper to taste.
4.    Mix dressing and salmon.
5.    Serve on bed of mixed greens.
6.    Enjoy!

Quinoa Salad with Kale

I had the pleasant surprise of kale from around the corner show up in my refrigerator today, and I was already planning to make this cool quinoa (pronounced keen-wah) salad, so I threw the kale in with it. It's a nice spring dish to get me through this seasonal transition.

1 cup quinoa, rinsed and drained
2 cups water
1 bunch of kale leaves pulled away from stems and torn into bit size pieces
3 carrots, shredded
1/4 red onion, finely chopped
1 cup frozen green peas or shelled edamame
1/4 cup walnuts, coarsely chopped
zest of 1 lemon
juice of 2 lemons
1/4-1/3 cup extra virgin olive oil

1 Tablespoon Dijon style mustard
1 teaspoon local honey
salt and pepper to taste

Place rinsed quinoa and water in a saucepan with tight fitting lid and bring to a boil. Reduce heat to low and set timer for 15 minutes. Meanwhile, shred carrots in a food processor, cut onion, and place in large bowl.
Make vinaigrette by mixing together last  6 ingredients in a jar with tight fitting lid and let sit.
Heat 1-2 Tablespoons of water in a skillet with tight fitting lid on medium heat. When water begins to steam, place kale in skillet, cover, and cook for about 1.5 minutes. Remove from heat and set aside.
When timer goes off for the quinoa, put the frozen green peas (or edamame) in the pot on top of quinoa to defrost. Replace lid and remove from heat.
Let quinoa cool and peas/edamame defrost, then combine with carrots, onion, and kale. Add vinaigrette and mix thoroughly. Eat immediately or chill and serve later over salad greens with walnuts sprinkled on top.

Mung Mash

OK, I have to admit upfront that this recipe is not the prettiest dish I've ever made, but on the flip side, it might be one of the easiest, and it's really tasty. It's actually a variation on this recipe.

Mung beans are relatively new to me, but not the health store where I shop--they have them in the bulk section, which rocks my world, because that means it's a cheap meal. I have since discovered that mung beans contain high levels of protein, potassium, fiber, magnesium, and B vitamins (which help boost your mood during this gray time of year). The best part, especially after the holidays, is that they have only 30 calories for a whole cup.

Here's what you need:

• Crock pot
• 4 cups water
  
• 2 cups Mung Beans washed and picked over
• 1 medium sized sweet onion, chopped finely
• 2-3 medium sized carrots, chopped into small pieces(optional)
• 2 cups cooked brown rice (optional)
  
• 1-2 hand fulls of fresh, raw spinach (or other green)
  
• salt and pepper to taste
• 1 Tablespoon Coconut oil or butter (optional)
  

Here's what to do:

• Wash and pick through the beans to remove anything that doesn't look like a bean.
  
• Chop the onion and set it aside while you...
  
• Put the beans in the crock pot with 4 cups of fresh water.
• Turn on the pot to cook at least 2 hours on high or 4 hours on low (actual cooking time will depend on your pot, of course. I cooked on high for 3 hours, then turned them off for an additional hour).
• Throw in the onion.
• Walk away.
• When beans are getting to the soft stage, add salt and pepper to taste and the oil. This is when I also added the carrots and turned off the pot ( I don't like my carrots too mushy!).
• Chop up some fresh spinach while warming up brown rice.
• Serve as a stacker...
• Brown Rice on bottom
• Chopped spinach in the middle
• Mung Mash on top
  
• Option: top it all off with a little sour cream or grated cheese.
• Enjoy with 4 or 5 of your favorite people!
  

Leftover love--throw some of the mash straight out of the fridge into a wrap with some fresh spinach leaves and Voila! You have an easy lunch for home or on the go.