Tips from a Butcher, Fisherman and Hunter About Meat and Seafood

by Guest | May 6, 2017 | Eat Well

Rich Swanson has been a butcher for Safeway for over 25 years, in addition to being an avid fisherman and hunter; he is a master of the barbecue and smoker.

A family favorite – flankenstyle ribs, also known as Korean-style short ribs.

 
 We have been lucky to always have a good, okay, a really good, selection of meat, fish and seafood, since my husband is a butcher (and we are all into fishing and hunting.) My years as Manzanita Farmers Market manager also provided access to great local beef, chicken, pork and lamb. We also know when there are meat bargains – and yes, there is a seasonality to meat, fish and seafood, and we are also experienced with preparing it in a variety of ways. Besides all the money we save by cooking our own meals, it’s also one of the highlights for our family to host friends for gatherings on a regular basis. 
Now days, it’s a documented fact that cooking is something that not everyone is good at, enjoys or even knows how to do.  And investing in a roast or seafood and being unsure how to cook it … can be downright intimidating.  We are always finding new cuts of meat, ways of cooking, spices, rubs and marinades that we experiment with, too.  At the Swanson house, we approach each meal with no fear, and we are always planning the next meal. Like I said – we are lucky – and here we’ll share some “secrets” about selecting and cooking meat and seafood.
#1.  ASK the butcher – if you aren’t sure about the cut, what you need or even what to do with particular meats – ask. “We have recipes, rubs, spices and can help you pick out the best option for the meal you want to cook,” said Swanson.  “And, we do know how to cook.”
#2. Most of our go-to recipes are EASY. Really.  “The biggest mistake people make is overcooking. And that goes for meat and seafood,” commented Rich.  We mentioned that we do a little fishing (a lot of fishing), so we are blessed with a bounty of salmon, bottom fish and more. A foolproof recipe for cooking ANY fish fillet (salmon, cod, halibut):  Preheat oven to 350 degrees 1-2 tablespoons olive oil (or butter) on bottom of pan, drizzle 1-2 tablespoons over top of fish and season with your favorite seafood/fish spice.  We use lemon pepper on most fish or other “seafood” spice mixtures, such as Old Bay. Bake for 20 minutes, it will be done to perfection.
#3.  Spices – be bold, be brave and try some different spices and blends.  We are a garlic loving family, and I make our own flavored olive oil with dried peppers.  Again, ask the meat department about spices.  You might not want to buy a big container, but they will give you samples to try. Our latest favorite is a cilantro lime – yum!  Another staple spice mix in our house is “Sea Sprinkles” which comes from local herbalist Vivi Tallman of Tallwoman Tonics.  We purchase it in bulk, and use it on literally everything (accept beef), including vegetables, too.  As it says on the bottle, “A Nehalem Valley adaption of gomasio, a traditional Japanese  condiment … toasted sesame seeds, nori, dulse, kelp, nettles, oregano and rosemary.”
#4. Cooking methods – we use them all – baking, broiling, slow cooker, barbecue, open fire and frying!  Our latest favorite is our 10” cast iron skillet.  Here is one of those secrets – pan-searing.  Hot and fast is the key.  For steaks and even small roasts, on medium high, a couple tablespoons of olive oil about 5 minutes per side, then finish in a preheated 350 degree oven for 10-15 minutes for steak (longer 30 to 45 minutes for a small roast.) So easy, and with a well-seasoned cast iron pan (well worth the investment) clean up is easy, too.  We mentioned overcooking, and over the years there’s been a lot of controversy about internal temperature of the meat.  And yes, we do use a meat thermometer.  The USDA recommends that doneness is gauged by temperature for poultry: 165; beef, pork, lamb: 145; fish/shellfish: 145; ground meats: 160.  For those of us who really like good rare prime rib or tuna steaks, 145 is high. This is where the experience part comes in and a trick or two.  When in doubt, rely on the thermometer, but know that this is for medium to medium well done meat.
#5.  The “wiggle test” and the juices – for red meat, poke with a fork does it still wiggle? Are the meat juices running clear?  We prefer our meat medium rare, so a little wiggle and clear juices – it’s done at our house.  Same test for pork as well.  For poultry, it’s pull a leg.  When cooking a whole chicken, when the leg pulls away and the meat falls off the bone. Then, an important tip here – let the meat rest. Cover it and give it at least 5 minutes. 
#6. Back to pan-searing – this is another great way to cook fish and seafood, especially scallops. Watch for specials when the large sea scallops are on sale, stock up (which is actually what we do when various cuts of meat are on sale – buy extra and freeze.) Back to cooking the scallops … Heat 1 to 2 tablespoons olive oil (I use our flavored hot oil or garlic oil) on medium high.  Be sure scallops are thawed and dried.  This is important for the caramelization. Season with sea sprinkles or lemon pepper. Cook about 8 to 10 minutes per side until the scallops develop a deep caramel color.
There are a lot more helpful tips that we can provide, which leads us back to #1 – ASK.  Just ask about specials, recipes and unfamiliar cuts of meat and seafood.  “Cooking and family meal times are highlights of the day at our house,” said Rich. It isn’t a chore (most of the time) and with a little preparation – having the right tools and ingredients — breakfast, lunch and dinner, can include healthy, affordable, delicious meats and seafood.

Cooking and Eating as a Family, Making Family Meals Matter

by Guest | Apr 22, 2017 | Eat Well

By Meghan Pientka, OSU Dietetic Intern, Oregon Dairy and Nutrition Council
Among the most lasting and powerful traditions in family life is one that seems to have more impact than almost any other – the family meal.

Family meals bring about family unity. Eating and talking together can help prevent behavior problems at home and school, can help reduce risk-taking behaviors like drinking and smoking, and may even help improve grades! When we eat together, we eat healthier foods and that leads to many other benefits, including making it easier for everyone to achieve a healthy weight.

Knowing how beneficial family meals are, the secret to making them a tradition for your family isn’t really a secret at all.  Start with these three simple habits.

Habit #1: Making Meals Happen
Look for ways to add more family meals into each week. If evenings are too busy, breakfast or lunch on the weekends might work.  Just keep trying to find the time and be a little flexible.  Before you know it, family meals may even become a daily routine!
Try these ideas to help make mealtime happen:

• Keep it simple—collect go-to recipes that can help shorten meal prep time. www.foodhero.org is a great source of recipes, tips and ideas for meals.
• Choose ingredients that multitask—foods you can use for more than one meal can save time and avoid food waste. It takes the same amount of time to cook 2 cups of rice as it does to cook 4 cups! Save the extra for another meal in the same week.
• Just say no to take out—A recent study shows teens are two times more likely to become overweight or obese by eating just one weekly takeout or fast food meal. Use meal solutions like rotisserie chicken or pre-cut vegetables to get dinner on the table quickly without compromising nutrition.

Habit #2: Getting Kids Involved
This one is fun for everyone and it can happen anywhere — your kitchen, the grocery store or a backyard/community garden. Every activity can be a nutrition lesson. Kids can learn to sort foods into food groups. They can choose new foods they want to try from all colors of the rainbow. As children get older, they can help plan the menu at home and then pick out the foods to match the menu items while shopping.

Get kids involved in the whole mealtime—recruiting the kids to set the table, pour drinks, chop veggies, or stir the pot doesn’t just save time, it’s fun and it shows kids the value of cooking and eating together as a family.  Everyone can help with the dishes, too!
Habit #3:  Making meals easy and healthy

Planning meals ahead of time and making a list saves time and helps you pack meals with nutrient-rich food. So before you head to the store, think about these healthy ways to shop:

• Fill your cart with foods from each of the five food groups: grains, fruits, veggies, dairy and protein.
• Choose high-fiber foods like whole-grain breads and cereals, veggies, fruits, dry beans, nuts and seeds.
• Save money and cut down on sugar intake by drinking water instead of buying juice or soda.
• Make sure low-fat milk is in the fridge and on the table at mealtime.

Click here for more tips about nutrition and eating together form the Nutrition Council of Oregon.

Beef and Broccoli Stroganoff
Recipe Source: Nutrition Council of Oregon, Shared Meals
Serves: 4
Cook time: 20 minutes
Ingredients:

Directions:

1. In a large nonstick skillet, stir-fry beef until browned
2. Add veggies, onions and garlic. Stir-fry over medium heat 3-5 minutes
3. Add flour and stir to coat all veggies
4. Stir in milk and soy sauce; cook and stir until mixture is thickened and bubbly
5. Add wine or water. Slowly add sour cream and parmesan cheese. Cook over medium heat until just heated through; do not boil
6. Serve over rice

Eat Well by Enjoying Your Favorite Foods

by Guest | Apr 5, 2017 | Eat Well

by Jessica Linnell, Assistant Professor of Practice, Family and Community Health, OSU Extension Tillamook County
March was National Nutrition Month, and one of the key messages is to include a variety of your favorite, healthful foods every month.  This message is a good reminder that healthy eating also includes enjoyment of our favorite foods.  In addition to supporting a healthy body, food also plays a central role in family and cultural traditions, social gatherings, and celebrations.  What are some of your favorite healthy foods?  How you can include your favorite healthy foods into your day?

When I think about my favorite foods, I think about potatoes.  These are one of my favorite foods because they are delicious, nutritious, and versatile, and you will always find them in my pantry.  According to studies, most Americans eat potatoes in the form of potato chips and french-fries.  While delicious, these foods also contain many calories, few nutrients, and are better to enjoy only occasionally.  However, potatoes can be a delicious healthy food when they are prepared in other ways.

Did you know that potatoes have more potassium than a banana?
One large, russet potato with the skin, has 1.6 grams of potassium, which is more than 30% of your daily needs.  Did you know it also contains more than 25% of the vitamin C you need in a day?  Potato skins also have a lot of fiber.  While large russets are 290 calories, they can be part of a healthy diet because they are an excellent source of these important nutrients.

Explore the rainbow of potatoes!
Potatoes come in a variety of colors and sizes.  The potatoes I use most often are Yukon Gold because of their lovely yellow color and buttery flavor.  I also really like red potatoes and like to throw them in the bottom of my roasting pan when roasting a chicken. I really love fingerling potatoes.  These small, skinny potatoes are excellent when tossed with a little olive oil, sprinkled with salt, and roasted until their papery skins are wonderfully crisp and delicious.  Perhaps my absolute favorite, when I can find them, are the beautiful purple potatoes.  They are delicious and add wonderful color.  I love to combine them with red and yellow potatoes to make a rainbow potato salad.

When it comes to my favorite dishes that include potatoes, one at the top of the list is beef stew.  With hearty pieces of beef swimming in a delicious gravy with potatoes, carrots, and sometimes parsnips and other root vegetables.  Another favorite is baked potatoes with crispy skin and topped with black beans, green onions, salsa, and cheese. During springtime my favorite potato recipe is potato leek soup, when the leeks are in season.  It’s a wonderful side dish for a big meal, or can be a simple lunch or light dinner.

Creamy Potato Leek Soup
Food Hero www.foodhero.org
Number of servings: 8 cups
Ingredients:
3 leeks (about 3 cups diced)
3 potatoes (about 3 cups diced)
2 Tablespoons butter or margarine
4 1⁄2 cups chicken broth
1⁄4 cup 1% milk
2 garlic cloves, minced or 1/2 teaspoon garlic powder
1⁄2 teaspoon black pepper
Directions:
Prep time: 30 minutes. Cooking time: 30 minutes
Remove root and green tops from leeks.  Slice in half lengthwise and rinse well under running water.  Slice crosswise into ¼ inch slices.
Scrub potatoes well; cut into small cubes.
Melt butter or margarine in a 2-quart saucepan over medium heat.
Add garlic and chopped leeks. Cook until softened.
Add potatoes and enough broth to cover.  Cover pan and simmer until potatoes are soft.  Mash with a potato masher or fork until potatoes are fairly smooth.
Add remaining broth, milk and pepper.  Simmer for about 5 minutes.
Refrigerate leftovers within 2 hours.

Eating Well, Being Well Speaker Judy Barbe Gives Great Guidance to Event Attendees

by Guest | Mar 31, 2017 | Eat Well

Who doesn’t want to live a stronger, healthier and happier life?
All were elements of Judy Barbe’s Eating Well, Being Well workshop in Tillamook on Saturday, March 11. Barbe is a Registered Dietitian Nutritionist and a nationally-known author and speaker, and her appearance was sponsored by the Oregon Dairy and Nutrition Council OSU Extension, Oregon Food Bank and YOW.
Organized by the Tillamook County Year of Wellness Nutrition Committee, and led by Oregon State University Extension Professor Jessica Linnell, PhD, the event drew more than 70 attendees, including all ages and walks of life. In addition to Tillamook Mayor Suzanne Weber and Commissioner Bill Baertlein, dairy representatives included local dairy farmers Julie Lourenzo and Joanne Seals, as well as Dairy Extension County Leader Troy Downing.
Judy Barbe engaged the audience in exercises aimed at assessing their food and lifestyle choices along with some goal setting activities to make improvements. She made an impression. One of the attendees said, “I am going to lose the prejudices I’ve formed about several food groups.”
Another later posted a picture of his notes from the presentation posted on his refrigerator at home. Still another Tweeted about her meal prepping after the workshop.
Barbe gave positive “dairy deliciousness” food suggestions and addressed the health benefits of consuming real dairy. She answered questions about dairy fat and alternative beverages. Hallie Hopkins with Oregon State University Extension Service provided a tasty and instructive food demonstration with bulgur, roasted vegetables and a yogurt dressing made with donated Tillamook yogurt.
“The workshop concluded with participants sharing the goals they set for themselves based on what they learned,” said Anne Goetze, Senior Director of Nutrition Affairs for the Oregon Dairy and Nutrition Council. “People left motivated to make positive changes.”
Here is the recipe for the Roasted Vegetable Bulgur Salad sampled at the event.
Roasted Vegetable Bulgur Salad
Roasted vegetables, whole-grain bulgur and a herbed yogurt dressing make this salad delish and nutrish. Substitute vegetables you have on hand red cabbage, butternut squash, eggplant, beets, cauliflower, sweet potatoes or broccoli. No raisins? Try cranberries, apples or pomegranate seeds.
You can speed the process by combining bulgur and water in a saucepan. Bring to a boil, then reduce heat to a simmer. Cover and cook for 15 minutes.
Whatever spin you put on it, each bite will deliver taste and health, all on the same fork!
1 cup bulgur
2 cups water
1 red pepper, diced
1 zucchini, diced
1/2 onion, diced
1 cup carrots, diced
2 teaspoons olive oil
3/4 cup Greek-style plain yogurt
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 teaspoon salt
1/8 teaspoon dried chile flakes
1/4 teaspoon ground black pepper
1/4 cup parsley, chopped
2 tablespoons raisins
1/2 lemon, juiced
2 tablespoons walnuts, toasted, coarsely chopped
Presoak bulgur. In a quart-sized bowl, stir bulgur and water together. Allow to sit 1 hour as bulgur absorbs water. This can be done a day or 2 ahead of time. Refrigerate after water is absorbed.
Heat oven to 425°F.
Place vegetables on baking sheet. Drizzle with olive oil, spread in a single layer. Bake 20-25 minutes until lightly browned and cooked until softened but still have a ‘bite” to them. Set aside to cool.
While vegetables are roasting, in a separate bowl combine yogurt, cumin, oregano, basil, salt, dried chile flakes, and black pepper.
In a large bowl, combine bulgur, roasted vegetables, yogurt herb dressing, parsley, raisins, and lemon juice. Stir to blend. Sprinkle walnuts over before serving.
Yield: 5 cups
Recipe source: Judy Barbe, www.LiveBest.info
Judy Barbe is a registered dietitian, speaker and author of Your 6-Week Guide to LiveBest: Simple Solutions for Fresh Food & Well-Being. Visit her website www.LiveBest.info for every day food solutions. What are you waiting for?

FOOD HERO – February Feature – Turnips

by Guest | Feb 12, 2017 | Eat Well