Pork, Potatoes, and Veggies

Pork, potatoes, and veggies

10 oz broccoli, cauliflower, & carrots in cheddar cheese sauce

12 oz all natural broccoli cuts

1 lb pork loin (sliced into 4 or 5 chops)

10 oz sweet potato medallions

12 ounce Russet potato cubed

1 ounce olive oil

Spices

Cumin, Garlic, Cinnamon, Salt, Pepper, Paprika, ??

Preheat oven to 350 degrees

Mix your choice of spices together (I used about even amounts of each of the spices listed above).

Peel and slice the potatoes, toss with olive oil, sprinkle with ½ of the spice mixture and spread into an even layer on a cookie sheet (I used my stoneware bar pan). Roast for 20 minutes and then turn the potatoes over. Roast for an additional 20 minutes or until done.

Meanwhile cook mixed vegetables together (according to package directions).

Heat grill pan

Toss pork chops with remainder of the spice mixture, grill to medium well.

Nutrition analysis

Calories 358 | Carbs 35 | Fat 13 | Protein 28 | Sugar 8 | Fiber 6

Broiled grapefruit… yeah Broiled.. with an “r”

I have read several blogs lately about the idea of broiled grapefruit, and it is an intriguing idea. I saw one recipe ranging from simple (cut in half, sprinkle with sugar, cinnamon, and butter) to decadent (brown sugar, cinnamon, butter, oats, etc…) and while each recipe has its own merits I wanted something different.

I have never been a traditional grapefruit eater, I do use a grapefruit spoon or knife. I typically peel and eat them like an orange. If it is particularly tart I might sprinkle some sugar on the sections. However lately I have been peeling the fruit with a knife and cutting into sections. This way I can make it portable and fairly easy to eat. Here is a quick video on how to peel a grapefruit http://youtu.be/1tbf9fGAC10.

So I peeled my fruit and a sliced it into patties (?)

I mixed a pinch of salt with a  ½ teaspoon of sugar and about  ¼ teaspoon of cinnamon and the sprinkled on top of the grapefruit. Placed under the broiler for 5-7 minutes. 

I really liked the flavor, it was interesting to have a warm citrus and the little bit of spice was tasty. I think I will double the amount of topping and broil for just a minute or two longer. 

Enjoy! Now go broil something! 

 Send me a note at cookingwithtrace@gmail.com or on Facebook at www.facebook.com/cookingwithtrace

Cranberry Salsa

 I love the fact that my friends know that I dig food. So they send me their ideas, their musings, and most importantly their recipes.  This is one of those times.

Brendan sent me a quick note about cranberry salsa. I have never heard of it, and it is such a simple recipe I could not wait to try it.

Ingredients:

1 package fresh cranberries
1/2 cup sugar
1 bunch cilantro
1 bunch green onions
juice from 1 fresh lime
1 4 oz can chopped chilies

Process cranberries in food processor with sugar and lime juice, chop cilantro and onions,

mix everything together and refrigerate for at least 3 hours.

Of  course I couldn't wait 3 hours, so I had a quick bite and it was great. I hope everyone will like it tomorrow. 




Now go mix something..

Trace

Elk Egg Rolls... first attempt

So, I am experimenting with Elk meat and trying to come up with new ideas for a friend with an abundance.  I have added the ground meat tacos, eggs, quesadillas, etc. I cooked the steaks and sliced them, diced them, and was thoroughly enjoyed it all.

The meat is tender, mild flavored, and extremely low fat.

Species	Protein %	Fat %	Cholesterol (mg/100g*)	Calories (Kcal/100g*)
Beef (USDA choice)	22.0	6.5	72	180
Beef (USDA standard)	22.7	2.0	69	152
Lamb	20.8	5.7	66	167
Pork	22.3	4.9	71	165
Wild Boar**	28.3	4.38	109	160
Buffalo	21.7	1.9	62	138
Whitetail Deer	23.6	1.4	116	149
Mule Deer	23.7	1.3	107	145
Elk	22.8	.9	67	137

 
Source: http://www.elkusa.com/Elk_meat_nutrition.html

I asked around and found that a lot of people really like elk compared to other wild game. Several individuals use it in place of beef in all of their recipes. 

I wanted to try something new and I had just ran my wonton experiments (wonton wrapped cheesesticks, bananas, apples and cinnamon, etc.) so I thought... egg rolls. Now I have never made really rolled egg rolls or made the mixture to roll. So I was flying blind... but I had ingredients. I had elk steak, I had a bad of pre-shredded coleslaw mix (shredded cabbage and carrots, no dressing), I had extra fresh carrot for more low calorie bulk, I had  rice wine vinegar, chicken base, wasabi powder, and I had the drive to make something tasty!

So I used the my grill pan to sear the elk to a medium rare and set it aside to rest. I added the slaw veggies to the hot pan with the juice from the elk (mostly water since there is so little fat). As it was cooking down I added 1 teaspoon chicken base (Better than bullion) to a 1 cup of hot water mixed thoroughly and then added 1 tsp wasabi powder (be careful it can be potent).

After it cooks down for a few minutes and cabbage starts to soften, add a tablespoon of rice wine vinegar to the mixture and continue cooking until the veggies look like sauerkraut.

Add the meat back in the mixture and stir to combine.

At this point I let the meat cool (actually I stored it in the refrigerator for a couple of days because of my hectic week).
Follow instructions on egg roll wrappers to fill and roll.

I used the process for baking (brush with olive oil instead of cooking spray). I flipped them over about 10 minutes in to the baking to ensure that they would crisp up on both sides.

I will make them again and I will tweak the recipe a little to make the flavors pop a little, more wasabi, soy sauce, maybe sesame oil... who knows?


Now go cook a wild animal!


Send me a note or leave a comment to let me know what you do! Trace

Waffle Iron obssession?? nah just apples

So apparently I am a little addicted to my waffle iron, I made cinnamon toast for my youngest son, this morning... and while I was cooking my eggs, I thought... ohh baked apples.

 

   so.... I sliced a small gala apple and sprinkled both sides with cinnamon sugar,

  

 and then I waffled them... (it that a verb?)...

 

Damn tasty.. quick (about 4 minutes) baked apples... 

Let me know if you try it... now go cook something...

Waffle biscuits?

I saw a post on Pinterest where they waffled canned cinnamon rolls, and I thought I 'can' do that! HA! 

See those delicious creations here:

http://ahensnest.com/2011/09/waffled-cinnamon-rolls-recipe.html

I had a can of biscuits in the frig and I grabbed my grandmas old waffle iron (very old and ugly, but I love every burn it gives me), and brushed with a little olive oil. I added four biscuits at a time and gently lowered the lid. 

About 2 minutes (or less) I pulled them off.

 

Drizzled with sugar free syrup, smeared with peanut butter, or sprinkled with cinnamon sugar, they are a tasty once in awhile treat.

 

I remember reading about the Wafflerizer.. http://www.waffleizer.com/ Check out what else you can do and start waffling like a policitian!

Go waffle something!

Cooking Matters Class 10/25/11

Visiting the Cooking Matters class on Tuesday night was a lot of fun. The energy from the Chef Educator Bob Ballantyne (from the Cowboy and the Rose Catering) was incredible and the students were fun, engaging, and willing to learn. Maran Parry and her assistant Alyssa were involved and instrumental in the education and cooking portions of the evening. The interactive class was so full of information I am still processing all the dishes that were made, talked about, and tasted. Last week the class learned how to roast a chicken and use a meat thermometer. This week they took the leftovers and Chef Bob turned them into a plethora of tasty meals.

The program is all about teaching families and individuals to cook at home. The idea is that if we can take away any fear or lack of knowledge/experience then the participants can manage their budgets and time better, making groceries go further and making healthier choices about their food.

This week Chef Bob made the left over roasted chicken and root vegetables into: Chicken salad, BBQ chicken sandwiches, fried rice, and gave variations to each recipe to make the food stretch and still remain a healthy choice.

Suggestions were made about the chicken salad, "Can I add celery?" "Can I use onions instead of relish?" with the BBQ chicken, he sautéed diced chicken in a little water until it was warm and the water evaporated and then he added two tablespoons of BBQ sauce and served it on whole grain ciabatta roles (from the day old rack at City Market), he made a point to say that if the filling is flavorful and juicy it will liven up the bread it is served on, so it is not a problem to use a "day old" product and that makes it a lot cheaper (8 buns for about $1).

There were discussions about high fructose corn syrup, salt, multi-vitamins and more.

Other recipes were: banana quesadillas, banana fosters, and the coup de grace was an inexpensive frittata with imitation crab meat and veggies.

Chef Bob made a point of letting the class know that you can save leftovers all week and make a fun nutritious frittata on Saturday morning. I was able to contribute one of my ideas about the Egg Muffins (which are like individual frittatas) and the fact you can make each one different.

Each class member left with a new cutting board and the ingredients to make the frittata at home. Next week's class is a tour of the grocery store and how to make a nutritious meal for four people with only $10! I can't wait.

Thanks again Maran for coordinating the classes and hopefully we can get more people involved! They need assistants, shoppers, cooks, chefs, participants. Contact Maran Parry at maran.parry@mesacounty.us or call her at 970-248-6904.

Go cook something!

Trace

CALLING ALL FOOD REVOLUTIONISTS!

 The Mesa County Health Department has a program called Cooking Matters™ and they need your help!

Cooking Matters™ empowers families with the skills, knowledge, and confidence to prepare healthy and affordable meals.

The idea is to bring individuals, parents, or families together with a culinary educator to learn easy ways to plan, purchase, and prepare healthy, tasty, and affordable foods at home.

What a great concept! They help that is needed is volunteers to educate, assist in the class, shop for groceries (couponers please apply!!!), and to get the word out.

Not only will this benefit the current situation in the homes of so many children in the Grand Valley, but imagine the lasting effects if they learn now how to budget, plan, and cook for their children.

If you are interested in being involved please contact Maran Parry at the Mesa County Health Department. Her number is 970-248-6904 and her e-mail: maran.parry@mesacounty.us

Check out Cooking Matters online: http://cookingmatters.org/

or

Cooking Matters Colorado http://cookingmatters.org/cooking-matters-colorado/

Your help is greatly appreciated!

Now go teach someone to cook! Trace

Ch Ch Ch Chia... Chia drink!

Wait a minute... you want to drink your chia pet? Ummm no, well ok maybe in a
weird way. Hey have you heard about the new craze sweeping the nation?
Chia seeds are all the rage. They have only been around for a few
thousand years and just now is the American public realizing what they
are and what they can do for you!

Why should I eat/drink/ingest chia seeds?

First off they are fun (they swell and take on whatever liquid you soak
them in, tea, juice, etc.) They are high in antioxidants, fiber, omega 3
and 6, and the list goes on.

Nutritional content for Chia seeds: Serving size 1 ounce (28 grams),
Calories: 137 Fat (total) 9 grams, Carbohydrates 12 grams, Fiber 11
grams, Protein 4 Grams


How should I eat/drink/ingest chia seeds?

Soak them in water and add them to dishes to increase the vitamin
content as well as add low calorie bulk (decreases caloric intake weight
loss),
Let them soak up your favorite iced tea and enjoy like a healthy bubble
tea
Add them to cereal, salads, cookies, etc...

Google the possibilities and you will most likely find versions of
Iskiate, a delicious limeade made with chia. The recipe could not be
simpler.

Iskiate
Ingredients
Juice of 1-2 limes
Water
1 tablespoon chia seeds
Sweetener (agave, stevia, sugar, honey, etc.)

Directions:
Mix the water, lime juice, sweetener together to combine, add ice and
chia seeds. Let rest for 5 minutes and enjoy.

p.s. I heard about this from another local food guy Nick at
http://www.macheesmo.com/. Some of his recipes and ideas have really inspired
me. So, check him out and let him know I sent you over.

I will be posting some more ideas soon, so check out my site at
www.cookingwithtrace.com and in the mean time, go eat some seeds!

Trace

Fuel Glorius Fuel!!! and fries...

Breaking down food into fuel is a difficult process. Not physically, your body is quite capable of breaking down food and using the components for fuel, the problem is making sure that you always choose the best type of fuel. 

Technically there are three fuel components to food.

Protein (animal or vegetable), Carbohydrate (complex and simple sugars, fiber) and Fat (animal or vegetable, saturated or unsaturated). 

The body needs all three and is all three are found in nature.

As we look at the food that we find in our local supermarket, we have the responsibility to review what the ingredients are and then we have the problem of determining what food group (Protein, Carb, or Fat) they fall into.

I mean really what the hell is soy lecithin and is it a protein, or a carb? Why do I need it in my food? 

What is the answer? Choose foods that have as few ingredients as possible. How many ingredients are in a potato? One! How many ingredients are in the McDonalds fries? Six! (technically more since the vegetable oil that is added to the fries has three ingredients).

McDonalds French Fries:

1. Potatoes,

2. Vegetable oil (canola oil, hydrogenated soybean oil, natural beef flavor [wheat and milk derivatives]*,

3. Citric acid [preservative]),

4. Dextrose,

5. Sodium acid pyrophosphate (maintain color),

6. Salt.

Look again, they add vegetable oil to the fries and then they fry them in oil and other chemicals.

Source: http://nutrition.mcdonalds.com/nutritionexchange/ingredientslist.pdf

I love McDonalds fries... not only are they easy and quick but they are extremely tasty. However I think I have reached my lifetime limit on sodium acid pyrophosphate... (I am maintaining my color just fine thank you).

My point is food is complex if you are not sure where the food is coming from, and it is somewhat simple if you make it yourself (don't get me started on GMO, Organic, etc.).

Today's recipe is simple

French fries

1 medium russet potato washed and dried

Olive oil

Salt

The ingredients and the process are simple.

Prick the potato about 10 times on all sides (I use a thin paring knife to peirce all the way through)

Place potato on microwave safe plate and cook for 5 minutes on high.

While the potato is cooling off, heat a skillet with a couple of tablespoons of olive oil, when it is hot, it will shimmer. You do not want it to smoke.

When the potato is cool slice into 3 or 4 lengths, and then cut into fry shape. Add the potatos to the hot oil in a single layer not touching each other. Turn the fries with tongs to ensure golden brown deliciousness has reached all sides. Drain and lightly salt, wait just a few minutes (to cool) and enjoy.

Now go cook something!


Trace
email me at cookingwithtrace@gmail.com with your comments or suggestions!


Image: artemisphoto / FreeDigitalPhotos.net

Zucchini pickles- success

Lotsa zucchini + innovation = zucchini pickles.



- Posted using BlogPress from my iPhone

Egg Muffins, no really muffins!

Egg Muffins


Adapted from the Primal Blueprint cookbook by Mark Sisson.

These are good ol’ Colorado egg muffins, notice there is no Scottish influence in the name. These are quick fast food when you are making them and if you freeze them they make a great snack/meal anytime.

Easy you say? How easy? Mix together a bunch of stuff and back it. Simple, no?

Ok seriously. I wanted to do some investment cooking for meals to take to work this week and I wanted it to be healthy. So I grabbed eggs, leftover steamed veggies, bacon bits, cheese and a few other items to make these beautiful and tasty treats.





I told you they were pretty…




Egg Muffins



Preheat oven to 400 degrees



6 eggs beaten

¼ cup milk

½ cup shredded cheese

Leftover veggies, meat, etc.

Salt and pepper to taste



Beat eggs and milk until light yellow, add in all additional ingredients. Ladle into oiled muffin cups (I love my stoneware muffin pan) and bake for about 20 minutes. Let cool slightly and remove from pan. Enjoy!

Let me know what you think by commenting or visiting me on Facebook!

Now go cook something!

Trace

Mesa County Public Library 2011 Edible Book Contest

What the HECK is an edible book?


I had the same question! Turns out it is food that represents a book or story. 

We had 7 amazing creative entries in the first edible book contest at the Mesa County Public Library on Saturday July 9, 2011. 

I was asked to be a judge along with Mande Gableson from Ava Sweet Cakes and we had a great time reviewing all the entrants and determining who we thought was best in all the different categories.

Speaking of categories, here they are:

Best pun intended- these should make you laugh

Most book like- these should look exactly like the cover or represent the cover very closely

Most appetizing- these should make you hungry

Most creative- most original, artistic, or most design oriented


Here are the entries:

Harry Potter and the Chamber of Secrets By Alex and Adam Chavez

Harry Potter and the Chamber of Secrets by Victoria Chavez

Aladdin by Lyndi Cates

Who Moved My Cheese by Nancy MacDonald

God Save The Sweet Potato Queen by Janet Alcon

Life of PI by Linda Ciavonne

The Two Towers by Linda Ciavonne

See what I mean, fun but not easy. 

 

 

 

Perplexed Trace

The coordinator for the event was Betsey Dick from the Mesa County Public Library and the idea is to increase interaction with books and the library. 


Here are the judges and Betsey:

There were several winners and I might post there names after I come down from the sugar coma!! 


Now go cook read something!


Trace