Taco Tuesday on Sunday Because...TACOS!

School has resumed. While I will miss the more laid back approach to life that summer affords, I relish in the sanity provided by predictable routines. Bedtime is within 30 minute range each night. Wake up is the same (ok, maybe a few minutes off if I hit snooze). School drop off and pick up are at predictable times, with minor adjustments for school activities. But the routines I cherish the most: Breaking bread together. Since my son and I became a family nearly six years ago, we start and end each day with a meal together. Breakfast is sometimes just cereal and fruit and dinner is, well, also sometimes just cereal and fruit. But we sit down together. Sometimes we talk and sometimes we don't. Sometimes we're angry with one another and sometimes we're deeply appreciative. Sometimes the meals are amazing and sometimes we order Plan B pizza. But we begin and end the day together, at the same table, dining on the same foods and sharing an experience.

Tonight was Taco Tuesday on Sunday because, I mean, because tacos what else do you need to hear?

Store bought salsa and taco seasoning is so over-laden with sodium that I have learned to make my own. Not only does this help keep my sodium in check (and, thus, help control my blood pressure) but it also tastes better as I can adjust it to our taste buds. So I wanted to share my recipe with you today. I almost exclusively use Penzey's Spices because they're damn good! And now with their political statements, I definitely try to stick with them as it's important to stick up for what's right in America. So here you go, adjust as you wish:

1 Tablespoon chili powder
1/2 Tablespoon Chipotle powder
1/2 Tablespoon Ancho Chili powder
1 teaspoon cayenne powder
2 1/2 teaspoon smoked cumin
2 teaspoons roasted garlic powder
2 teaspoons dried minced onion (I used kroger brand)
1 1/2 teaspoons dried oregano
1/2 teaspoon smoked mexican paprika
1/4 teaspoon salt

You can tell we like it spicy and smokey. Adjust to suit your taste buds. I find I use stronger spice combos to offset the reduction in salt.

Brown 1 lb of hamburger or meatleass meat. Drain the grease. Return to heat. Add 2 tablespoons of taco seasoning mix, a couple tablespoons of water and a couple tablespoons of fresh salsa (or whatever you have, I'll write that recipe down another day). Heat back up and let water evaporate.

The amount of sodium reduced in this recipe compared to a typical store-bought taco packet is incredible! I can't even do the math BUT this recipe basically makes enough seasoning for three lbs of seasoned taco meat at just under 750 mg of sodium (so 250 per lb of taco meat. each one makes at least 8 tacos for 30 mg of sodium each, more or less) compared to one package of McCormack having 190 mg of sodium per taco! My son and I ate three tacos today for a total of 90 mg of sodium. Store bought we would have had almost 600. Boom! There you go y'all! and I swear it tastes so much better!

You won't go back to store bought. I usually will double this recipe and it'll last me several months. Bon apetit, y'all!

Favorite Parts of Summer

Sure, summer time is a more carefree time of year. I adjust my work schedule to accommodate doing fun stuff and random midday lunches with my son. I generally go to work daily in shorts, flip flops and a t-shirt. Often my clients are more relaxed and we get to share vacation stories. Summer, for me, is a wonderful time of year in a carefree kind of way. Truly, I love each season as they bring about different types of enjoyment for me and the carefree-ness of summer just can't be matched by any other season.

One of my favorite parts of summer is preparing for winter. Farmer's markets are in full swing. Tomatoes are at their reddest this time of year and zucchini is abundant! It is great to observe the seasons by what's available at the market. And this week it was zucchini week!

So I made chocolate zucchini bread, of course! I have searched for YEARS for the perfect chocolate zucchini bread that did not rely on chocolate chips for the chocolate component. I wanted a full on chocolate zucchini bread dang it! And I finally found it a few years ago. This is NOT my recipe and I do not alter it so I am going to post the link to the blog where I found it. If you like high calorie, delicious, buttery tasting (though it uses oil not butter) chocolate zucchini bread you are going to want to try this recipe. And then bookmark it because it's a winner!

I have two teenage boys sleeping right now. I tried to wait until they woke up before slicing into it but...I just couldn't! Hope they don't mind. Who am I kidding, they won't even notice as they devour slice after slice, I bet! This recipe makes either two full loaves (though they are a little on the smaller side) or one full loaf and two mini loaves. One of the mini loaves is already marked to head to my mother's as her welcome-home treat upon returning from a week of vacation...if I can keep the boys away from it, that is!

Enjoy!

Best Chocolate Zucchini Bread EVER! 

Spicy Black Bean Burgers, vegan

If you have read my blog, or if you know me in person, you are probably aware that I am battling hypertension (high blood pressure) and I have also moved towards a Meatless Monday meal plan. Although honestly the Meatless Monday is more like a Roving Veggie Day as it's not always on Monday. But at least one day a week, my diet is plant based, though I do still include dairy usually. 

Anyway, the doc said maybe 30% of my blood pressure issue is from my lifestyle--diet, exercise and stress namely. So I am attacking (or at least attempting) those head on. I already don't use salt when cooking, but I've been buying more prepared and processed foods lately, especially my veggie burgers. While the Morning Star Spicy Black Bean Burger is my fave and is loaded with protein, it also has 330 mg of sodium. So this week, I decided to make my own spicy black bean burgers with a mind for getting that sodium content in half (so 165 mg). It is definitely not under 165 mg, I think it is hovering near 200-250. Still not great, but better! And I think next time I'm going to leave out the soy sauce entirely and see what it tastes like. That would bring it down to less than 100 mg of sodium per burger! (this is me doing my math, certainly not certified or whatever. I'll do the breakdown shortly). Not to mention, they were so delicious, with ZERO preservatives, using REAL and FRESH produce (for the most part), and as an added bonus--they are kid approved! 

Read the labels.
Small changes add up!

I'll post the recipe but I want to be clear that I did NOT make this
recipe up, I got it from the following blog: The Savory Vegan (that link takes you directly to the recipe, I'll post my version below including modifications I did and will do next time). bon apetit!

Ingredients

1/2 yellow onion roughly chopped
4-6 cloves garlic roughly chopped
15 oz can black beans drained and rinsed*
1 cup quick cook oats
1/2 cup bread crumbs*
1-2 jalapenos diced
1/2 cup corn
2 tbsp spicy brown mustard
1 tbsp sriracha
1 tbsp cumin
1/4 cup low sodium soy sauce or tamari
1 tbsp chili powder
pinch of salt and pepper plus more for topping*
6 burger buns*
OPTIONAL TOPPINGS: lettuce tomato, onion, spinach, jalapeños, banana peppers, BBQ sauce, vegan ranch, etc.

* on the advice of a friend, I dried out the beans a little on low heat (225) in the oven. Another friend stopped over and I forgot the beans so they got too dry. Next time I'll set the time for maybe 10 minutes. I had to add more water back in. 

I used panko instead of bread crumbs as they're lower in both sodium and carbs

We don't eat burgers with buns, again sodium and carbs plus it takes away from the flavor in my opinion. 

I don't salt anything I cook. 

Step 1:

I saute'ed the onions and garlic in water, not butter (as per the recipe), I think next time I'll add some EVOO instead, the burger lacked any fat and EVOO is a "healthy" fat anyway. 

Step 1: 

Meanwhile mash up the beans (I think I'll mash them a little more next time). 

Step 3: 

Mix remaining ingredients in another bowl well (I think I'll give the oats a whirl in the blender next time for a smoother texture that holds together better). 

Step 4: 

Blend the onions/garlic in a blender. 

Step 5: 

Mix ALL ingredients together. 

Step 6: 

Pat out, the recipe says you can get six, but I got seven. My son and I ended up eating 1.5 each, topped with avocado slices and a side fruit salad. This filled us up thoroughly, but not so much we didn't have time for ice cream a little later, of course! 

Rainy Derby Day & Homemade Brownies

It's  an ol' grey, rainy, dreary Derby Day here in Derby City. (A great day for the long shots, I might add!)

My son has a friend over and we were supposed to go to Kentucky Kingdom, but the rain kept us away. Instead, we went to a delicious local pizza place (Derby City Pizza). After returning home the boys settled into building some empire on Minecraft and I turned my attention to labeling soaps for our small business (like us on FaceBook: Soapman & Son). Then, I decided my grandmother would bake brownies! Seeing as this is the house she lived in for 30ish years, that I have her 8x8 baking dish and her love of cooking I decided I, too, MUST bake brownies! FROM SCRATCH! I did not search her recipe box, instead I turned to the Internet.

Here is the link to the food blog I used for the brownie recipe today. It was meh. The flavor was not strong enough, the sugar quantity made it too sweet. Luckily I added some walnuts and chocolate chips to enhance the recipe.

next time I think I'll cut the sugar, add a little more flour and definitely add more cocoa. With that said, based on how quickly the boys devoured their piece I'd say it's got winning (potential) written all over it!

So here you go, enjoy this day, even when it's nasty outside you can make it delightful (and delicious) inside!

bon apetit!
Donald

PSA: Perfect Sausage Announcement

So I feel a little like "Hints from Heloise" on this one (I loved reading her column, am I alone in this?) but...

I LOVE sausage, but hate slicing it. I have tried a serrated knife, regular knife, sawing it, slicing it and nothing seemed to work UNTIL I discovered a secret! 

One evening I took my sausage out of the freezer, placing it in the refrigerator so it'd be thawed in the morning (we order our pork and beef from a local family that raises them as organically/naturally as possible). The next morning it wasn't totally thawed but I went ahead and sliced it. This partially frozen sausage, still in it's plastic wrapping/packaging, combined with a gently serrated knife made PERFECT slices of sausage and it didn't get all mashed like normal. 

So now, if I have sausage already thawed out (as I did this morning, having to use store-bought sausage as we're out of our locally sourced sausage. Sad face.), I pop it into the freezer for about 30 minutes before I am ready to cook it. This gives it just enough time for the fats to slightly freeze, allowing for perfectly sliced sausage patties every time! I go ahead and slice the entire package at this optimum slight-frozen-state. Because they are not frozen solid, the cooking time is about the same except with this uniformity they all cook evenly! 

This has been a sausage-for-breakfast game changer for me and I hope you find it helpful, too. Bon apetit ! 

Quinoa for Two

So often I hear "I can't cook homemade meals for just the two of us" or "just me" or whatever reason keeps people out of the kitchen cooking real food from real ingredients. And it's all rubbish excuses! here is how I make a small batch of quinoa just for my son and me (it's actually just for me, he doesn't like it, but it was my original recipe so now it serves me dinner and two lunches):

1 C Chicken broth (or whatever broth you have)
1/2 C quinoa
1 clove garlic
juice from half a lemon

Bring broth to a boil.
Reduce to low.
Add quinoa.
Add lemon and garlic (minced/grated/finely chopped)

Simmer 10-15 minutes, covered, until broth is absorbed.

You can eat it as is (the chicken broth, garlic and lemon juice are delish on its own), or you can jazz it up a little. Here are links to previous quinoa recipes posted: Quinoa Salad and Friend Quinoa.

That's it. Makes a small batch for a small family. Real food. Real ingredients. Real love.

Sourdough Crackers

I love me some sourdough. I made homemade hummus yesterday (recipe from Inspired Taste, a wonderful blog) and I need something more than just veggies to go with the FOUR CUPS of hummus I have. Sascha (my Sourdough Starter) has never let me down when it comes to crackers! When I am waking her up, this is a great way to use some of the discard until it gets fully active and all wondefully full of natural yeast. Here is my basic recipe and, honestly, I do not recall where I got it from.

(all measurements are in the "ish" category)
1/3ish Cup of Sourdough Starter (fresh or discard)
2-4 T olive oil (depending on hydration of starter)
1 C AP Flour
1/4 teaspoon baking soda
Herbs and spices of your choice (I love Penzey's Frozen Pizza Topping, it's a salt-free blend)

I omit salt, but most recipes call for it. I try to control my blood pressure by diet, exercise and lifestyle so I generally leave salt out of everything.

Mix it all up. I mean, really, I don't do it in any order and it always turns out fine. I suppose you could mix the starter and oil, then combine the dry stuff in a diff. bowl and then add it. But why add steps and dishes?

I love a strong flavor and let mine proof overnight. Usually crackers can be proofed in a couple hours. I find the flavor is more intense and complex.

Roll it flat. You can either bake it uncut and break pieces off as you desire (a great way to have dinner bread) or you can cut into squares for regular looking crackers. Often I like to cut mine in long strips and place in a pint jar on the dinner table for a lil fancy-factor. We're real simple around here.

That's it. Bon apetit! Oh, I also bake half at a time and keep the dough in the fridge for up to 3 more days. The fridge stops the fermentation so you should be good without the overpowering flavor. Just let come to room temp for 15 minutes before rolling out.

Growing My Brain By Making Quinoa Salad?

Finally, I can grow my brain by doing something I like--like eating!? YES!

According to Dr. Kathryn Papp, neuropsychologist an instructor in neurology at Harvard Medical School, we now know that our brains can continue to grow well into adulthood and as we age. It was once believed that a person was born with every brain cell and connection they'd ever have and that was it. But we now know this to be false. Papp goes on to say that through a process called neurogenesis our brains can actually grow new cells. She continues to suggest that through the brain's complex malleability (neuronal plasticity), the brain can actually begin to make new connections (this in addition to growing new cells). This can be achieved through the seemingly simple process of learning a new task, activity, art, craft, etc. She does suggest for maximum growth, the new activity being learned have a physical component. I'm unsure if standing, walking, chopping, stirring counts as physical but in my (ever expanding) mind it sure does! 

As most of you know, my son and I are intentionally incorporating more fruits, vegetables, healthier grains, less meat, etc. into our diet. I am also becoming increasingly "on the go" with clients, finishing up my forthcoming book, and so on so I am always looking for quick, healthy, easy meals which will have leftovers I can take with me and even eat in the car sometimes while waiting to pick my son up from school. This meal is PERFECT to achieve those goals and can be tailored to meet your dietary restrictions, taste buds, yada, yada, yada. My top three priorities for this meal: low sodium, fresh veggies, easy. I have achieved the trifecta, y'all! And I want to help your brain grow with this new (to me) recipe while helping you eat a healthy diet, too! So here goes...

 Quinoa Salad

(I made a small batch to test, you could easily double or more)

1 cup low sodium chicken broth

Garlic

1/2 cup uncooked quinoa

1 carrot

1 celery stalk

1/2 (?) bell pepper (I used a few strips of various colors)

boneless, skinless chicken breast

Olive oil

seasoning of your preference (I used Penzey's frozen pizza mix, smoked paprika and some sodium free guacamole mix I bought on clearance at kroger)

bake chicken breast, marinaded in italian salad dressing (or whatever you choose, I usually bake a ton of chicken breast at once, bag and freeze it in single-meal servings for later use, this is what I did here, so in this case I actually just took the chicken out of freeze this morning to thaw. Always thaw meat in the refrigerator for safety purposes). I imagine this would taste d'lish even without the chicken for a vegetarian option. Sub out the chicken stock for vegetable stock and it becomes vegan. 

Put one cup chicken broth in a small pot, grate one clove of garlic, mix in uncooked quinoa. Cook at a low simmer for 15ish minutes (or basically until most of the liquid is gone). Your house will smell amazing from the chicken broth-garlic simmer!

I let mine cool fully then: 

Chop carrot, onion and bell peppers into small pieces. Mix in shredded chicken. Drizzle with a little olive oil and generously season with preferred spices (I am thinking curry next time). Mix thoroughly. 

Add cooked and cooled quinoa. Mix thoroughly. 

Bon apetit! yes, it really is that simple. . . to grow your brain, but not your waist! 

So I am going to bed tonight feeling like my brain has experienced a growth spurt and also feeling good about making healthy life-choices for my son and me. 

Click Here for the full Harvard Medical School article

Marathon Grade Stock

I think that perhaps I failed at my most recent attempt to train for and run a marathon because I relegated it to just that: Running a marathon. It's so much more. It's a way of life that merely includes running as a conduit to the rest.

It's about being a healthier, whole person.

I say this from a lazy position on my couch, covered in a warm & fuzzy blanket that I have NO idea where I got it. Oh, and turkey stock is simmering on the stove, now entering it's second hour. Both times I've been successful at a full marathon I approached it with all my might. I drank smoothies for dessert, I ran with other runners, I cross trained and stretched, I got into the zone and stayed there all 26.2 miles. This time, I did none of that with much commitment or determination. I just ran. And then I stopped.

So as most Americans (myself included) are still in a post-gluttony stupor, suffering from indigestion and lethargy might I broaden this blog to include how to be healthier so you can finish whatever marathons you may literally or metaphorically be facing?

My turkey stock recipe:
First enjoy as much meat from the turkey as you and your family can. THEN...

Scrape off any remaining meat you can, you can use this in sammiches, pot pie, stir fry or putting in turkey soup later.

Throw the bones, fat, juices, etc. into a BIG ol pot.
Cut up an onion (or two, whatever you have)
Put in a couple things of celery (be sure to keep the celery leaves on, they add so much pizazz!)
Slice up some garlic (I love garlic and it's REALLY good for you, so I add double what most people do, I use 4 cloves, NOT bulbs mind you)
couple shakes of peppercorn (if I had to guess, I'd say at least  teaspoon maybe a tablespoon?)
Three FRESH Bay leaves (the trick to good flavor from bay leaves lies in their freshness)
Chopped herbs which may include: cilantro, thyme, oregano (I avoid sage as I can my stock and sage does not can well)
10-14 cups of cold water.

Simmer on LOW heat for 3-4 hours. Let cool. Strain (I just put through my pasta strainer, some recipes call for expensive sieve things)). Let sit in fridge overnight. Skim fat. (sometimes I'll reheat, recool, reskim...depends on how low fat you want it). Be mindful the stock will congeal due to the natural bone simmering as opposed to the gross stuff from the store). Before I started canning, I would freeze in two cup amounts in zip lock bags. Lay them flat to freeze, then stack on top to conserve space. Now I can them at 10 lbs pressure for 75 minutes.

Voila, you have fresh, organic (if you choose), low fat and low sodium marathon-grade stock. I hope you enjoy! Remember...running a marathon is about WAY more than running...it's about completing a marathon. or at least that's my 26.2 cents worth and hey, that's about what the serving of stock cost too!