Peachy Kale Salad

Posted on July 22, 2011 by Kathy Gillen

This is amazing. I had seen Aarti on The Food Network make this kale salad with mangos, and had always wanted to give it a try. With an overflowing peach basket, I finally had a reason to try it. My seventeen year old daughter ate two bowls and she’s never been a big kale fan. My husband remarked, “this lettuce is really good.” And my boys even didn’t resist! The acid in the lemon breaks down the kale and gets rid of the bitter flavor. Enjoy at the height of summer!

1 bunch kale

1 lemon, juiced

1/4 cup extra virgin olive oil

sea salt

2 tsp. honey

2 peaches, peeled and diced

handful of pepitas (pumpkin seeds) or sunflower seeds

Remove the thick stems from the kale. Chop the kale leaves into pieces no larger than a dime (but not too small). Put kale in a medium bowl and toss with the juice from 1/2 of the lemon and a sprinkle of sea salt (I like to use coarse grind) and a drizzle of olive oil. Allow to sit 15, tossing several times. In a small bowl, add two teaspoons of honey to the rest of the lemon juice. Slowly drizzle in the 1/4 cup of olive oil, a bit at a time. Toss this dressing over the kale. Add two chopped peaches and pepitas. Toss again and enjoy!

This is also posted at Food Renegade Fight Back Friday

The 350 Slices-Per-Second Obsession

Posted on July 8, 2011 by Kathy Gillen

How did it happen? How did pizza become America’s comfort food? When I’m stressed and in no mood to cook, I want pizza. When any event involving kids happens, pizza is served. The combination of bread, sauce and cheese has Prozac-like properties. According to Domino’s Pizza, Americans eat 350 slices of pizza per second. My family decided to help that statistic grow…

A few years ago the kids and I went on a pizza tour. We set out to find our favorite. We visited six pizza shops in a two hour period. Now I know pizza is not a healthy food. I get it, I’m the wellness mom. But pizza is a weakness. I pay the next day with a bloated feeling and puffy eyes from the salt and carbs, but “mmm, I love a good pizza”.

Working on Six Pittsburgh Pizzas

The tour was successful and other than no one wanting pizza for several weeks, we all have fond memories of our mad pizza dash. And although it wasn’t the healthiest excursion, it did expose the kids to the concept of food quality. We ranked the pizzas on crust, sauce, flavor, and toppings. After tasting a crust baked over a wood fire, a frozen concoction in a box no longer held any special appeal. So now I have a house full of pizza snobs.

Fiori's A Pittsburgh Pizza Institution - 2nd Place

My own homemade pizza still remains one of my family’s favorites. It is hard to get a whole wheat crust to taste like it’s from a pizza parlor oven, but the quality of toppings, including fresh mozzarella, homemade pesto and nitrate free pepperoni, make mine stand out in the flavor department. I made one a couple weeks ago with grilled veggies and goat cheese. (Okay, my kids didn’t eat it but I thought it was delish!)

If you’re doing your part to contribute to the 350 slices per second, and really, who isn’t eating pizza, consider making a healthier version yourself.

Whole Wheat Crust Pizza

I like to roll the crust very thin so it gets crunchy like a true Italian-style pizza. This recipe makes two full cookies tray sized pizzas…cold pizza the next day isso good! Start your dough by 4:00 and pizza is ready by 6:00.

• 2 cups warm water

• 3 tsp. yeast

• 4 ½ cups whole wheat white or regular whole wheat flour (white whole wheat is from a lighter grain and is still 100% whole wheat, if using all regular whole wheat you may want to cut it with some all-purpose flour)

• 1 ½ tsp. salt

• 1 ½ tsp. dried Italian herbs

• 2 Tbs. corn meal (for dusting pans)

Put warm water in the bowl of a large stand mixer fitted with a dough hook. Sprinkle the yeast over the water and let stand until foamy. With the mixer on medium-low speed, add the salt and herbs then slowly add the flour one cup at a time. Let the mixer knead dough for 6-8 minutes. Dough should pull away from the sides and be smooth to the touch. Add more flour if dough is sticky. Put dough in a large, greased bowl and cover with a dishcloth. Allow dough to rise in a warm, draft-free area for about 45 min. to an hour. Punch the dough down and divide into two pieces.

On a floured cutting board, using a rolling pin, roll the dough out into a large rectangle. If the dough sticks, add more flour. The dough should be fairly thin. Transfer the pizza crust to an 18×13 cookie sheet that has been dusted with 1 TBS of the cornmeal. It may lose its shape a bit when you transfer…just reshape it once it is on the tray. Repeat with the second ball of dough and place on second cookie sheet. Top with homemade sauce and favorite toppings. Bake at 450 for 15-20 minutes. You should rotate pizzas in the oven. Allow the pizza to cool for 5 minutes before you cut.

Homemade Pizza Sauce:

• 1 15 oz can organic tomato sauce

• 1 tsp. dried Italian herb mix

• ½ tsp. dried oregano

• ½ tsp salt

• 1 tsp. garlic powder

• 1 tsp. sugar (if you like a bit sweeter sauce)

Combine all ingredients in a small bowl while dough is rising. Easy, easy.

This is also published at Fight Back Friday.

Crunchy Kale Chips

Posted on July 7, 2011 by Kathy Gillen

Wash and thoroughly dry a bunch of kale. Break each leave into three or four pieces. Heat oven to 450 degrees. Put kale in a bowl and lightly coat with olive oil. Toss to cover all the kale. Put the leaves on a baking sheet. Sprinkle with sea salt. Roast the kale for 5-10 minutes until crunchy. Serve immediately.

Curried Lentil Salad Packs a Powerful Nutrient Punch

Posted on June 23, 2011 by Kathy Gillen

A few years ago I made a sauce using the spice turmeric. The bright, golden-yellow spice, splashed on my shirt and stained it. I was annoyed. But since that messy day, I’ve learned to respect the potent properties in vibrant turmeric powder.

The phytonutrient (plant chemical) in turmeric that stained my shirt is called curcumin. And mark my words, this will not be the last time you hear about this phyto-powerhouse! According to the journal Life Extension, March 2011 issue, there were “240 published studies appearing in the global scientific literature in the past year alone.” Why?

Curcumin “intervenes at each stage in the complex sequence of events that enable cancer cells to develop, proliferate and metastasize.” Cancer protection in a spice! These findings have scientists scrambling to find ways to utilize these properties to both prevent and battle cancer.

You can start protecting your cells now, by simply adding turmeric to your meals. This spice is most often found in curry powders. So adding curry powder to chicken or tuna salad is an easy way to start. One of my favorite ways to incorporate curry is with lentils. This traditional Indian combination is loaded with nutrients and protein. My summer lentil salad is a refreshing alternative to mayonnaise-filled potato and pasta salads. Enjoy and keep your eyes open for more research on this powerful spice!

Curried Lentil Salad

1 ½ cups French green lentils ½ cup olive oil

3 cups water ¼ cup wine vinegar

1 cup chopped celery 2 tsp. sugar or agave nectar

1 cup chopped cucumber ½ tsp. salt

1 cup raisins ½ tsp. pepper

¼ cup chopped purple onion 2 tsp. curry powder

½ cup chopped cashews or almonds

Simmer the lentils in the water until tender, about 20-30 minutes. After lentils cool, add celery, cucumber, raisins, and onion. Whisk together oil, vinegar, sugar, salt, pepper, and curry. Stir together and chill before serving.

This is also posted at Works for Me Wednesday and Fight Back Friday

Whole Wheat Raspberry Muffins

Posted on June 3, 2011 by Kathy Gillen

Raspberry Muffins

Baking with fresh raspberries is often difficult because of the high moisture content. This recipe uses frozen raspberries and they are always a hit! Use the WHITE whole wheat flour for best results.

3 ½ cups WHITE whole wheat flour
2 TBS. baking powder
½ cup sugar
5 eggs
½ cup milk
10 TBS melted butter
4 cups frozen raspberries

Heat oven to 425. Combine the flour, powder and sugar in a large bowl. In a separate smaller bowl, combine eggs, milk and butter. Add liquid ingredients to dry ingredients. Do not over mix. Stir in the berries (do not defrost before adding). Spoon batter into muffin tins that have been lined with muffin papers. Reduce the oven temperature to 400 and place muffins in the middle of the oven. Bake for 30-35 minutes, until golden brown. Makes 18-20 muffins.

You WILL learn to cook!

Posted on June 3, 2011 by Kathy Gillen

“You will learn to cook, you will learn to cook, YOU will learn to cook!” This thought runs through my mind with growing intensity each time one of my children turns another year older. With a 17, 15 and 12 year old, I realize my time to instill kitchen basics is dwindling. Add to that, schedules filled with sports, homework and the overpowering lure of the X-Box, and my time to instruct them on meal preparation is limited.

But it is blessed summer. I started a tradition a few years ago declaring, “You will all learn to cook this summer!” My oldest son said, “But mom, you’re so good at it.” He knows just how to get out of almost any work related activity. But I wasn’t buying his flattery, because I know, the chances of him finding someone to cook for him, are becoming less and less likely. Not because he isn’t a handsome catch (because he’s so cute!), but more and more kids never get any in-home kitchen instruction. And although most children do get some basic “Consumer Home Sciences” in middle school, a lot of this instruction is based on heat-and-eat concepts. Braising, roasting, dicing and oh heck, a decent basil chiffonade technique are not in the syllabus. But I was out to change that.

“All kids to the deck,” I yelled as I brought out past issues of The Food Network Magazine and the laptop. At the sight of the computer their tension seemed to ease just a bit, realizing this activity did not include pulling weeds. “Today I want three recipes that you will prepare for dinner this summer.” Three quizzical looks stared at me. I explained how this summer they would learn to cook. The recipes would have to be approved by me and I wanted them to actually read the recipe to see if it was something they wanted to cook. Risotto with roasted chicken and preserved lemons sounds good until you realize you have to start preserving the lemons two days before and then stand over a pot stirring risotto for 45 minutes on a 90 degree day.

The kids took to their assignment with delight. Only my youngest son’s recipe for crabmeat stuffed tenderloin was vetoed. But this also was a good reason to have a conversation about the cost of food! Over all the cooking was very successful. Each child learned to chop, sauté, steam and yes even chiffonade basil. My daughter took to her new kitchen expertise often and used her skills to get a bit creative even when it wasn’t her night. (This may be because she found a top 25 cupcake recipe pull-out in The Food Network Magazine.) And they all learned the concept of improvising. Although they had a recipe, I taught them not to follow it exactly. As a life-long cook, I rarely use a recipe, but instead am inspired by it. I think this takes the pressure off kids as they learn they can be flexible in the kitchen.

If you’re wondering if your children will be doomed to a life of drive-thrus and frozen dinners, then it may be time to start your cooking school.

The recipe below was my daughter’s choice last summer. It was inspired by a Giada DeLaurentiis recipe for ravioli. I approved the recipe because I had a romantic vision of my daughter and me making homemade ravioli. But reality hit and I realized we had less than an hour to get dinner on. I told her we would make inside/out ravioli. We made the filling (by improvising of course) and then tossed it with the pasta! Delish and super easy.

Inside-out “Ravioli” Caprese

1/2 – 3/4 pounds whole wheat pasta like fusilli or penne

2 cups whole milk ricotta

½ cup grated parmesan

½ cup basil chiffonade

3 TBS. olive oil

3 tsp. grated lemon zest

1 cup diced canned tomatoes or fresh in the summer

½ tsp. salt

½ tsp. garlic powder

Cook ½- 3/4 pound whole wheat pasta according to package directions. Reserve ½ cup of pasta water before dumping the pasta in a strainer. Strain pasta. Put pasta back in the pot. Add all the other ingredients to the warm pasta. Stir well to combine. If sauce is too thick, add a bit of the pasta cooking liquid to get desired consistency. Serve immediately. Makes 4- 6 servings.

This is also posted at Fight Back Friday

Minty Fresh…and Delish…

Posted on May 13, 2011 by Kathy Gillen

One of the few good things to come of this very wet spring is the huge patch of mint growing next to my mother-in-law’s house. I do not have a mint patch – for good reason. Mint is invasive. After only five years, a pot purchased for $1.99 at the Home Depot took over an entire hillside at my old house. But my mother-in-law shares so I don’t have to bring out the weed -whacker.

The darling of the middle-east, mint is known for its cooling quality in spicy foods. And many Mediterranean recipes call for this herb. Mint is both medicinal and culinary, and known as a cocktail ingredient due to popularity of those Kentucky Derby Juleps and my personal favorite…the mint mojito! Mint is also good for digestion because the aroma induces extra saliva.

But more than anything, mint makes me think of spring. It’s one of the first herbs to appear after the long winter. It refreshes my palate and plate. The recipe below is full of flavor, fiber and will take you all of about 15 minutes to make. Perfect on the deck…maybe with a mojito!

Minty Feta and Chick Pea Salad

1 can organic chick peas, rinsed

1 whole cucumber diced (2 – 3 cups)

1 cup grape tomatoes cut in half

1 cup feta cheese

½ cup finely chopped mint

2 Tbs. olive oil

1 Tbs. red wine vinegar

½ tsp. garlic powder

Salt and pepper to taste

Mix all ingredients together. Best served after salad has been refrigerated for an hour. Makes 4-6 servings.

This blog is also posted at Fight Back Friday

Roasted Brussel Sprouts and Goat Cheese

Posted on May 6, 2011 by Kathy Gillen

Scanning the produce section, I couldn’t resist the two pound bag of brussel sprouts. I’m really the only fan in my family, but the rest tolerate the cruciferous orbs with only minor gag-reflex faces. My son Graham really likes the word cruciferous so he makes sure to say it every time we have broccoli, cauliflower or brussel sprouts. But saying the word and eating them with gusto is another matter.

Cruciferous veggies are really important to our wellness. Compounds in them have been shown to reduce cancer risk and help the liver detox the body.

While they may not be my family’s favorite, I find that if they aren’t cooked into total mush, the flavor is sweeter. That pungent taste on the tongue is what causes my kids to drop them inconspicuously into their napkins or to hide them under a pile of rice. I know all their tricks.

The bag of brussel sprouts sat around for a few days. Two pounds is a lot. I love to make a salad out of the leaves, that have been gently steamed, but it takes forever to peel the leaves off two pounds. So, needing to use them and being short on time, I resorted to roasting. Any vegetable, roasted, in olive oil, with garlic, Vidalia onion and goat cheese is heaven to me. The kids, minus the goat cheese for one, did fine with these too.

Roasted Brussel Sprouts and Vidalia Onions

1 pound of brussel sprouts, trimmed and cut in half

½ big Vidalia onion chopped

1 clove minced garlic

2 Tbs. Olive oil

Sea Salt

½ cup crumbled goat cheese (or feta or parmesan)

Heat oven to 425. Put brussel sprouts, onion, and garlic on a cookie tray. Drizzle the olive oil over them and sprinkle with sea salt to taste. Toss the veggies to coat with olive oil and salt. Roast for ten minutes and stir. Roast another 5-10 minutes until brussel sprouts just begin to brown. Sprinkle with goat cheese and serve. (I also added tofu to this recipe and served with some quinoa) Serves 4-6

This is also posted at Fight Back Friday and Fun with Food Friday

Fish for Finicky Kids (and adults!)

Posted on March 11, 2011 by Kathy Gillen

Remember Morris the Cat? The big orange tabby cat was the “Most Finicky Cat in the World”. He only ate 9 Lives. He’d turn up his nose and disappear from his feeding bowl if anything other than 9 Lives appeared. His head would cock in a defiant look of, “Really? Do you really think I’m going to eat this?”

This does not sound unlike many children I deal with, including my own. Do you have a finicky eater? We don’t really use this description with our kids; instead we say they’re “picky”. They pick and hide their beans, greens, broccoli, curried lentils, (most kids really don’t like curried lentils so that may have been my bad for thinking they might) all over their plates. But we risk setting our kids up for a lifetime label if we call them “picky” at every meal. If kids are continually labeled, they may start to believe it.

If you change the language, you change the perspective. The next time you want to call your child picky, try saying, “Why don’t you give it a try so we can see an adventurous eater.” Or if you have a child who plays sports, “Really great athletes need to eat a lot of different foods to stay strong. I know you want to be a strong athlete.” Focus on the positive but try not to use the word “healthy” too much. And ask their opinion, “What about that do you really not like?” Sometimes it’s a texture or temperature.

My own children get a little picky about fish. Sometimes it’s fine. Other times I see it chopped up and scattered around the plate. A technique my son JP has worked diligently to perfect. But this recipe for salmon cakes is never deflected, hidden, dropped on the floor or even fed to the cat. Although if the cat did happen to get a piece, I’m sure unlike Morris, he’d finish it right off.

Salmon cakes:

1 – 1 ½ lb. wild salmon filet

1 Tbs. olive oil

1/3 cup chopped red bell pepper

1/3 cup chopped onion

1/3 cup chopped celery

1 egg

1 Tbs. mayonnaise

¼ cup bread crumbs (whole wheat are best)

¼ tsp. garlic powder

½ tsp. old bay seasoning

Salt and pepper to taste

Fill a medium sauté pan with water, bring to a simmer. Over medium-low heat, poach the salmon filet in the simmering water for 7-8 minutes, depending on thickness. Remove the salmon and place on a plate to cool. Dump the water from the pan and return the pan to the stove. Over medium heat, warm the olive oil and then add all the vegetables. Saute for 5-8 minutes until crisp but beginning to wilt. Put vegetables in a medium bowl and crumble the cooked salmon into the bowl. Stir with a fork to combine. Add the remaining ingredients. And stir to combine. The mixture should come together to form patties. If it is too dry or too wet, adjust with bread crumbs or mayonnaise. Form into 4-5 patties.

Heat the oven to 400. Place patties on a baking sheet that has been coated with non-stick spray. Bake the patties for 7 minutes, then flip them and return to oven for another 5-7 minutes or until they are beginning to brown slightly.

This is also posted at Real Food Wednesday and Fight Back Friday

Football Food…is there good junk food?

Posted on January 20, 2011 by Kathy Gillen

We’re lucky here in Pittsburgh…we get to watch more football this weekend! Football food, well and really all spectator- sport food, is notoriously unhealthy. Why? We’re watching extreme athletes, who are supposed to be in peak physical condition, exert themselves for several hours. Shouldn’t their activity inspire some healthful response from us? But no…we stuff ourselves with deep-fried chicken wings, chemical-laden nacho cheese “flavored” chips, and fat-filled dips. I won’t even start with the beverages because be it soda or beer or a few vodka shots, no one downing any of these options would be in shape to work out. Take a nap after the game is more like it!

Because I have four children and I’ve been told I’m a “joy-kill” when it comes to food, I try not to ban all junk from the house. But I believe junk food is not created equal. “Wait?” you ask, “There is good junk food?” Sure. I think there are degrees of bad when it comes to junk. I say if you’re going to eat junk…choose wisely. Good old fashioned potato chips may not be the best for you, but they only have three ingredients versus those nacho cheese “flavored” chips with about thirty ingredients…most of them chemicals. And the best junk is that you make yourself. At least you know what is in it. So watch the labels and look for five ingredients or less. And if you really want to be inspired, make my healthy Spinach Black Bean Dip and serve it with homemade toasted whole wheat pita chips. And it takes all of about ten minutes to make!

Spinach and Black Bean Dip

1 package frozen spinach, thawed and squeezed dry

1 can black beans, drained and rinsed

½ cup roasted red peppers

½ tsp. garlic powder

½ tsp. onion powder

½ tsp. salt

½ tsp. cumin

½ tsp. chili powder

½ cup shredded sharp cheddar cheese

Combine all ingredients except cheese in the bowl of a food processor. Pulse for about a minute, or until combined but still a bit chunky. Add the cheese and pulse quickly to combine. Place the dip in a heat proof bowl and either bake for 20 minutes at 350 or microwave on high for 2-3 minutes. Enjoy with baked pita chips or homemade toasted tortillas.

This is also posted at Real Food Fridays

Wellness Roadtrip

Category Archives: Recipes

Peachy Kale Salad

The 350 Slices-Per-Second Obsession

Crunchy Kale Chips

Curried Lentil Salad Packs a Powerful Nutrient Punch

Whole Wheat Raspberry Muffins

You WILL learn to cook!

Minty Fresh…and Delish…

Roasted Brussel Sprouts and Goat Cheese

Fish for Finicky Kids (and adults!)

Football Food…is there good junk food?