Cod with fresh peach salsa and orzo salad

I know I have not been active on this blog- I had no idea how much time making a blog would be and with 3 kids and job- you get the idea. But I so excited about this recipe (mostly because I made it up myself and it was still a hit)I had to share with someone- who I do not know. It got five stars at our house- all 3 kids had seconds and I should have doubled the orzo for lunches the next day. It really takes advantage the summer produce in our region right now. 

Cod with Fresh Peach salsa with orzo salad

6 wild cod fillets

2 peaches, pitted and sliced in half

2 tbsp olive oil, divided

1/2 large red onion, quartered and thinly sliced crosswise (about 2 cups)

1 red pepper, finely chopped

1/4 cup fresh mint leaves, chopped

1/4 cup fresh parsley, chopped

1/4 cup basil, chopped

3 tbsp butter at room temperature

6 ounces orzo pasta

2 tbsp balsamic vinegar

salt and freshly ground black pepper to taste

1 lime 

1. Prepare compound butter:

2. m\Mix softened butter, 1 tsp lime juice, finely chopped mint and parsley (1 tbsp each) until blended.

3. Orzo step 1:

4. In advance boil orzo noodle in salted water 9 minutes until al dente allow to cool at least one hour,

5. Once drained (while still hot) toss with olive oil to prevent sticking.

6. Salsa:

7. Heat grill to medium heat.

8. Place peaches and sliced onions in a bowl and add olive oil to coat.

9. Grill peaches (skin side down) and onions until softened about 5-7 minutes.

10. Peal skin off peaches once cool and chop onions and peaches  into course dice,

11. Chop red pepper.  Mix all the peaches, 1/2 the onion, 1/2 the red pepper, 1/8 cup of mint and parsley (or cilantro).  Salt and pepper to taste. Squeeze with fresh lime and lime zest.

12. Orzo Step 2:

13. Mix cooled pasta, balsamic vinegar, remaining red pepper and onion, chopped basil and parley and salt and pepper to taste.

14. Fish:

15. Cut tin foil into large rectangle (heavy duty or 2 pieces of regular. Place 3 fish fillets on each piece.  Repeat with remaining 3 fillets.

16. Drizzle with olive oil and salt and pepper.  fold into foil pouch- sealed tightly.

17. Place on grill and cook 7-8 minutes until flakes. Cod is very delicate fish and will need to removed carefully with spatula.  Cannot grill directly on grill or it will fall apart.

18. Top each fish with a dollop of compound butter and allow to melt. Herbs will be infused over fish and add wonderful flavor.  Salt and pepper to taste. Top with salsa.  Serve orzo on side.

Servings: 6

Cooking Times

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Total Time: 35 minutes

Nutrition Facts

Serving size: 1/6 of a recipe (9.3 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients. One of the recipe's ingredients was not linked. This ingredient is not included in the recipe nutrition data.

Amount Per Serving

Calories 332.47

Calories From Fat (31%) 103.5

% Daily Value

Total Fat 11.72g 18%

Saturated Fat 4.45g 22%

Cholesterol 58.19mg 19%

Sodium 89.71mg 4%

Potassium 708.12mg 20%

Total Carbohydrates 30.87g 10%

Fiber 2.64g 11%

Sugar 6.42g

Protein 25.54g 51%

Tips

Nice thing is the entire meals shares the same ingredients and can all be cooked on the grill.

Make a few extra peach halves and cool.  Drizzle the peach half with some caramel, fill with whipped cream and top with slivered almonds for dessert,  Or even better some vanilla ice cream.

"Sweet Fish" Brown Sugar Glazed Salmon

This is the recipe for those who "don't like fish or salmon" and a great way to get kids hooked on fish.  My kids LOVE this meal- in fact recently each child got to pick their favorite dinner and this was selected twice!  We serve with couscous and steamed broccoli.  During the summer I wrap the entire piece of fish in foil creating a foil pouch and put directly on the grill over med-high for 20minutes- yum!

Salmon is one of the healthiest foods you can eat.  It is loaded with omega fatty acids.  This means good for your heart, brain and a spectrum of health benefits.  Eating 2 serving of salmon or other fish rich in omega 3's twice a week appear to have equal benefits to fish oil supplements.  Unfortunately, the farmed raised variety feed contains chemical contaminates that may cancel out the health benefits.  The farm raised variety is much easier to find and less expensive so when I  looked into this I was disappointed to find out the problems. So choose wild salmon whenever possible.  The farm raised variety is fed fish meal that can be polluted with toxic PCB chemicals, contain unwanted antibiotics and is harming the wild population by spreading disease into the ocean that are killing off the wild fish.  Other good fish sources of omega 3 fatty acids include mackerel, lake trout, herring, sardines and albacore tuna.  If fresh wild salmon is not available consider trying frozen- since most "fresh" fish in the grocery has been previously frozen it is fresher then the ones sitting 1-3 days waiting to get sold.  If flash frozen at sea it is as fresh as you can get outside of catching it yourself. 

Brown sugar glazed salmon

1/4 cup brown sugar
1 tsp black pepper
1 tablespoon olive oil
1 large salmon fillet

1. Preheat oven to 375 degrees

2. Line baking sheet with foil

3. Place salmon skin side down on foil

4. Drizzle with olive oil

5. Mix brown sugar and pepper and sprinkle onto of salmon

6. Bake 20-25 minutes until flakes easily

Servings: 4

Ratings

EVERYONE *****

Trans Fats (from the Mayo Clinic)

Trans fat is double trouble for your heart health             AKA BEWARE OF THE SNACK MACHINE

Trans fat raises your "bad" (LDL) cholesterol and lowers your "good" (HDL) cholesterol. Find out more about trans fat and how to avoid it.

When it comes to fat, trans fat is considered by some doctors to be the worst of them all because of its double-barreled impact on your cholesterol levels. Unlike other fats, trans fat — also called trans-fatty acids — both raises your "bad" (LDL) cholesterol and lowers your "good" (HDL) cholesterol.

A high LDL cholesterol level in combination with a low HDL cholesterol level increases your risk of heart disease, the leading killer of men and women. Here's some information about trans fat and how to avoid it.

What is trans fat?

Trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. Trans fats are more solid than oil is, making them less likely to spoil. Using trans fats in the manufacturing of foods helps foods stay fresh longer, have a longer shelf life and have a less greasy feel.

Trans fat in your food

Commercial baked goods — such as crackers, cookies and cakes — and many fried foods, such as doughnuts and french fries — may contain trans fats. Shortenings and some margarines can be high in trans fat.

Trans fat used to be more common, but in recent years food manufacturers have used it less because of concerns over the health effects of trans fat. Food manufacturers in the United States and many other countries list the trans fat content on nutrition labels.

However, you should be aware of what nutritional labels really mean when it comes to trans fat. For example, in the United States if a food has less than 0.5 grams of trans fat per serving, the food label can read 0 grams trans fat. Though that's a small amount of trans fat, if you eat multiple servings of foods with less than 0.5 grams of trans fat, you could exceed recommended limits.

Reading food labels

How do you know whether food contains trans fat? Look for the words "partially hydrogenated" oil. That's another term for trans fat. The word "shortening" also is a clue: Shortening contains some trans fat.                                   Adapted from Mayo Clinic Health Eductation website

Eggs for dinner

I have too many eggs this week.  When I got my first dozen eggs from CSA I still had a whole 18 egg cartoon in the fridge.  Well this fits in well on eating less meat-we will have eggs for dinner.  With that in mind I came up with this recipe. 

Truth about eggs:
Eggs are a good source of protein.

Eggs are good for your eyes.

Eggs are a good source of choline which helps regulate the brain, nervous system, and cardiovascular system. aka good for your memory.

Eggs have 5 grams of fat, 1.5 grams of saturated (bad fats) each.  To further reduce fat eat the whites only.

Do eggs raise cholesterol? Contraversial. Older studies say yes newer ones say no- maybe even help protect your heart.
American Heart Association says that one egg a day is acceptable.  If cholesterol is a concern (those with heart disease, diabetes, or a high level of LDL 'bad' cholesterol) choose a small or medium egg or eat the egg whites which have no cholesterol.  I find mixing a whole eggs with 1-2 egg whites to be quite good and avoids the artifical food colorings in egg substitutes. If you are limiting cholesterol and eat eggs you should choose foods that are not high in cholesterol the rest of the day to keep overall cholesterol intake down.

Bottom line: Moderate consumption of eggs is fine. Like everything else it is about moderation.  Eating a high protein and healthy food like eggs will like reduce cravings for less healthy simple carbohydrates.  Bottom line: You may actually comsume less bad stuff by eating eggs. 




Eggs with spinach, mushrooms and sun-dried tomatoes

3 slices bacon, diced (can change to 1 tbsp olive oil for vegetarian meal)
1 cup mushrooms coarsely chopped
2 cups spinach, chopped
1/2 cup sun-dried tomatoes in oil; drained, oil reserved, chopped
8 large eggs , lightly beaten
1 1/2 cup Milk/whipping cream
1 cup  mozzarella cheese, shredded
1 tsp kosher salt to taste
1/2 tsp Pepper to taste
1 tsp herbs de providence
4 slices whole wheat bread

1. Brown bacon in sauté pan until crisp.  Remove bacon.  Reserve fat for cooking. 

2. Chop mushrooms, spinach, sun-dried tomatoes and bacon in food processor- course chop- not too fine.  Also chop bread into course crumb.

3. Sauté mushrooms 2 minutes, add spinach 3 minutes, add tomatoes, cook one more minute.

4. Spray 9x13 casserole with cooking spray.  Add bread.  Pour veggies mixture over the top.

5. Add milk and spices to eggs.  Pour over bread mixture.  Stir.  let stand 20 minutes.  Add more milk if dry should be runny when putting it into oven.  While mixture standing preheat oven to 350 degrees.

6. Add diced bacon and 1 cup of shredded cheese and stir.

7. Place in oven and bake 20 minutes or until top firm and just starting to brown slightly.

Servings: 8

Ratings: (everyone loved it and enjoyed breakfast for dinner) 
Jamie ****
Meredith ****
Clay ****
Colin ****
Lexi ***

Nutrition Facts
Serving size: 1/8 of a recipe (5.4 ounces).
Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.
Nutrition information calculated from recipe ingredients.

Amount Per Serving
Calories 266.13
Calories From Fat (61%) 163.47
% Daily Value
Total Fat 18.32g 28%
Saturated Fat 7.39g 37%
Cholesterol 239.07mg 80%
Sodium 618.12mg 26%
Potassium 383.69mg 11%
Total Carbohydrates 10.51g 4%
Fiber 1.66g 7%
Sugar 3.35g
Protein 15.39g 31%

Basically this is the days limit of cholesterol for those with heart disease and over 1/3 of the days fat intake for everyone.  If you do not consume a lot of high fat foods throughout the day this is a fine meal for supper.  You can reduce the fat and cholesterol in this recipes to create a more health friendly version by omitting bacon and using olive oil to saute.  Replace 4 of the eggs with 6 egg whites.  Use reduced fat cheese or use 1/2 cup feta which is stronger so you don't need as much.

Tips
Serve with fruit salad

Can use any cheese.  Mozzarella gives a nice mild flavor.  You could use 1/2 cup feta cheese
You can change the flavor with different cheeses.  Can try white cheddar or 1/2 cup feta.
I recommend using 2% milk.  You can use some cream for a a richer dish, you can milk cream and milk, two types of milk- get the ide

Maple Kale

Today we visited a maple syrup producing farm.  The kids loved seeing the process of turning sap to syrup and getting to taste several maple syrup treats. They had a pancake breakfast with maple syrup of course.  A savanger hunt was thier favorite.  Insipired by the days event I came up with this simple recipe.  We had it with Lemon Chicken from the Rao's cookbook over brown rice.  This was our first meat from the CSA and the chicken was excellent.  I am still not convienced the whole chicken will be a long term thing for me since it is more time cousuming but on occasion was a treat.

If you have not cooked with kale it is a leafy green vegetable- it is in the cabbage family and close relative to collards. It has a different flavor then spinach closer to collards but even more mild.  Kale has powerful antioxidant and is considered to be anti-inflammatory and thought to have anti-cancer properties as well.  It is rich in in beta carotene, vitamin K, vitamin Avitamin C, calcium and others.  

Maple Kale

2 pounds kale chopped in bite sized pieces

4 cups water

1 tablespoon red wine vinegar

1 tablespoon maple syrup

1 tsp salt

4 slices maple cured bacon (optional)

Brown bacon in pan until crisp then set aside.  Alternatively heat 2 tsbp olive oil in pan.  Add water, vinegar and maple syrup and bring to a boil.  Add kale.  You may have to add some and allow it to cook for a few minutes and then add the rest- it wilts quickly.  Allow to simmer 20-30 minutes until tender.  Serve with crumbled bacon on top.

Ratings:

Jamie *****

Meredith ****

Clay *****

Colin *****

Lexi **

I can do without the added sweetness- but the added maple flavor was a huge hit with the boys who all had 2 servings.  I made enough we were able to reheat as a side the next day. 

If you are omiting the bacon you can add some garlic to the olive oil for some additional flavor.

Pasta with Butternut Squash and Walnuts

Pasta with Butternut Squash and Walnuts

1 butternut squash peeled and cut into 1-inch cubes
1 box pasta
1/2  cup olive oil (plus a few tbsp for roasting squash)
1/2 cup walnut pieces
2 shallots, coarsely chopped
1 1/2 tsp dried sage (or 2 tbsp fresh)
Salt and pepper to taste
1 cup Gouda cheese or Parmesan cheese
1 TBSP garlic clove, minced
1/2 cup reserved cooking water

1. Mix the butternut squash with a 1-2 tablespoons of olive oil- enough to coat.  Add garlic, 1 tsp kosher salt.  Roast at 350 degrees for 50 minutes until tender but not mushy.

2. Cook pasta until al dente

3. Heat olive oil in saute pan.  Add walnuts and shallots and cook until light brown (about 10 minutes on low heat) Add sage.  fresh sage would be best- some diced and a few whole leaves for "fried" sage leaves as a garnish.  Add salt and pepper to taste.

4. Toss cooked pasta with sauce adding 1/2 cup reserved cooking liquid.

5. Mix 1/2 cup shredded cheese in pasta and put rest on top.  Allow to melt and serve.

Servings: 6

Sorry I don't know why the underline won't come off.  I gave this a try tonight to use a lovely squash a co-worker gave me. I thought the gouda would go well with the walnuts but I think Parmesan would work equally well.  This recipe is high in total fat but low in saturated fats (the bad kind).  I like to use the Barilla pasta.  I have never acquired a taste for whole wheat pasta- but this is loaded with good stuff and you can barely tell that it is not regular white pasta.  The label did not photograph well but it is loaded with healthy whole grains- great product.  I made enough butter squash for 2 meals when I roasted it- i can freeze it and have it ready next time.  

Ratings

Jamie ***

Meredith ****

Colin ***

Clay ***

Lexi ***

Colin doesn't like nuts but did not seem to notice them.  None on is crazy about butternut squash except me but they all ate some (except Colin) but he LOVES pasta so we are even.

Note: This was even better the next day with a little Parmesan on top.

  

Community Supported Agriculture

Have you ever heard of Community Supported Agriculture?  It is when you "buy a piece of the farm".  Basically you buy a share of the farms crops- if they have a good season you get a lot bad season not so much. You share the risk.  Some other models several farms work together an you get different crops from different farms- blueberries from one, potatoes from another ect.. this way you get a wide variety and consistent supply.  That is the model I am trying out. I heard about it last year when someone came to talk one who brought the sweetest strawberries you had ever tasted.  Nothing like the jumbo but flavorless ones from the grocery store.  I did not sign up however.  I had several excuses: 1. the drop site was too far 2. What if I don't have time to cook it all? 3. I like to pick stuff out (but actually I really just cook with what I have a lot of the time) 4. It cost to much.  Well I decided to revisit this.  Basically: they have a drop site that is not too far away.  I cook anyway and I will use what I have.  The last one is the toughest.  It is more expensive BUT it is organic, local, and fresh- so I will share my experience as I ask myself is it worth it?

Currently fresh produce is not in season so we are starting with dairy and meat.  The extra cost is really the meat but it is grass-fed, no hormones, antibiotics ect..  Recently we decided to eat less meat but eat a higher quality.  We are adding more vegetarian meals and fish.  When you do it this way the extra cost of the meat doesn't have as much impact. 

One of main reasons for deciding to give this a try is that is a win-win with supporting local farms.  The main reason America's meat is filled with antibiotics and hormones is the consumer demand for an inexpensive product.  Unfortunately there seems to be  a price to pay.  In my field we see more and more girls with precocious puberty and a growing problem with antibiotic resistance.  While these products are not solely to blame I am concerned they are playing a role- and I don't want to find out the hard way.  In our regions a lot of tobacco has been produced and several farms are switching to other products.  This gives them a consistent market and we get a guarantee on the quality of our food- see win-win.

Well follow along and we will find out together if what seems good in theory really works out.

Ok here is the first order.  We got a dozen farm fresh eggs, 2 local artisan cheeses, 1 farm raised whole chicken and 2 sirloin steaks (we are signed up for mixed meats you don't know what you will get each week)- what a pleasant surprise!