by Guest | Feb 24, 2016 | Eat Well, Recipes
By Dana Zia
Golightly Gourmet
We live in such a fertile rich valley here that some of our wonders are easily overlooked, like the fact that we have one of the most abundant winter steelhead runs in the NW. Fisher people all know this fact, as steelhead are one of the most sought after game fish in the nation, but to the folks who don’t fish, they are under the radar.
First let’s define what steelhead are, they are a sea-run rainbow trout on steroids. (Or maybe I should say on seafood) They are commonly mistaken for being a salmon but they are a trout that goes to sea for 1-4 years, then comes back to spawn in the rivers that they were born in, just like a salmon. It is easy to see why there is so much confusion between the two. In fact, until 1988 they were considered a type of salmon, Salmo gairdneri, an altogether a different species from the rainbow trout. Then by genetic research, it was determined that steelhead are the same as rainbow trout, Oncorhynchus mykiss.
Steelhead also eat a similar diet to salmon while out to sea like juvenile fish, squid and amphipods (aka krill) so therefore their flesh can be the same intense orange color as salmon and taste very similarly. Though some steelhead who eat less krill will have remarkably light colored flesh and taste similar to a brook trout. (They also have similar healthy nutrients to salmon, being full of omega 3s, Vit D, B3 and B12) So even though steelhead are technically a trout, I treat them much like salmon when cooking them.
Our steelhead run in the Nehalem from around Thanksgiving till April. There are actually two runs, the hatchery run starts around Thanksgiving till about March and then the native steelhead run starts in January and goes till April or so. The natives are protected, and are only catch and release. They are a gorgeous large fish that can get up to 50 pounds, but are mostly around 12-15 pounds. The hatchery fish, which we can keep and eat, are smaller, weighing about 6-9 pounds.
If you have never had fresh NW winter run steelhead, and you love salmon, you are in for a delight! My husband is an avid fisherman and so keeps us well supplied in hatchery steelhead for our winter larder. If you do not have a fisher person to keep you in fish, you can buy them commercially. (In fact, there is a special running this week at Safeway!) If you see some, buy it! Just make sure and try to buy steelhead with oranger flesh, it has more flavor. (And of course test for freshness, always! I give fish the “sniff” test. If it smells fishy, then it is old. You want it to smell like the ocean, slightly salty and clean)
My husband and I have cooked steelhead in many ways (in fact he has a couple in the smoker right now) but our favorite way is to grill it after marinating it. Even though steel head is remarkably like salmon it does have a bit more delicate of a nature, so be careful not to overcook or over flavor. This recipe is one of our old standbys. It is excellent with any fish, but particularly steelhead and salmon. Enjoy this winter bounty that we are so lucky to have.
Rum glazed steelhead trout
This marinade is excellent for salmon too.
The marinade
3 Tabls of brown sugar or maple syrup
3 Tabls of dark rum or pineapple juice
2 Tbls of organic low-sodium soy sauce
1 Tbls of grated fresh ginger (peels on)
The zest and juice of one lime
3 cloves of garlic, pressed
Splash of your favorite hot sauce (I used Sriracha)
1/4 tsp of black pepper
The fish
4 (6 oz) steelhead fillets or steaks
Garnish with sesame seeds (optional)
Combine the all the ingredients for the marinade in a medium bowl and whisk up till well combined. Nestle the steaks (or fillets) in the marinade and then cover, and tuck in the fridge for a half hour for super fresh fish or up to an hour if the fish is not as fresh. Turn a few times during the marinating.
Ok, now you have two ways to cook this fish, grill it or fry it, depending on the weather. (And I suppose your desire too) We prefer to grill it. Here are instructions for the two ways to do it;
Grilling; Spray your clean grill racks with high heat oil then turn on the grill to high to get things nice and hot. Put the steelhead steak on the grill (discard the marinade) and then turn it down to med-high heat and grill for 6-8 minutes on each side till you cut into one steak and see it still lightly pink in the center. (Don’t be bashful about cutting into one steak to check where your cooking time is) Take it off the grill at this point, it will cook the rest of the way if you let it rest for 10 mins.
Frying; heat a large iron or stainless steel skillet over medium high heat with 1 tablespoon of high heat cooking oil in it, like coconut or avocado, and add the fish and marinade to the pan. Cook fish 4-5 minutes on each side or until the fish flakes easily when tested with a fork. Place one fillet or steak on each plate, drizzle each serving with the pan juices, sprinkle with sesame seeds and serve with salad and veggies.
by Guest | Feb 17, 2016 | Eat Well, Recipes
“Eat food, not too much, and mostly plants.” Michael Pollan
Kale is one of the gastronomic gifts that winter gives us, with its sweetness revealed with the kiss of the cold. It is abundant in local gardens right now, ready for our kitchens. This beautiful vegetable is bursting with great flavor and nutrients with hardly any calories. Kale belongs to the royal Brassica family, a group of vegetables including cabbage, collards and Brussels sprouts. A descendent of the wild cabbage which is believed to originate in Asia Minor, kale’s first appearance on the European stage was around 600 BC. It has a venerable history of nourishing people in the cold dark months of the year, when few other green vegetables are to be had.
Kale is a powerhouse in the nutritional department being an excellent source of vitamin A, vitamin C and manganese. It is also a very good source of dietary fiber, copper, calcium, vitamin B6 and potassium. Recently it has gained widespread attention due to its content of powerful antioxidants that protect us from degenerative illnesses like cancer and cardio-vascular disease. One of the other fantastic benefits from deep green leafy vegetables like kale, is you get lots of calcium from them and it is absorbable due to the abundant presence of magnesium.
Choose kale that looks perky and fresh. Wrap its feet in a damp paper towel, place it in a plastic bag and store in the fridge. Refrain from washing it before storing since this may cause it to become wilted. A great way to wash kale is to float it in a sink of water, then spin it dry in a salad spinner. It is best when eaten within one or two days after purchase since the longer it is stored, the more bitter its flavor becomes.
A few quick ways to fix kale or any leafy deep green veggie are;
~Chop it up, give the stems to your goat, and sauté it in a little broth and pressed garlic for about three minutes till the broth is just about gone. Sprinkle with balsamic vinegar, toasted walnuts, salt and pepper and serve.
~Boil a pot of water and toss chopped kale into it and boil for 2 to 3 minutes. Fish out with a slotted spoon and set aside. Place some potatoes in the reserved water and boil till done. Drain and mash, add the kale, milk, sour cream, salt and pepper. Kale mashers. Yum.
~For breakfast, sauté chopped kale with onions and garlic for 2 to 3 minutes. Mound up on a plate with a poached egg perched on top. (My favorite!)
Lentil and Kale Skillet Dinner
This recipe is an excellent and easy one pot meal that kale shines in, but you can use any leafy deep green veggie in this dish. Use vegetarian sausage in place of the chicken sausage for a meatless main dish.
A few teaspoons of high heat cooking oil such as avocado or coconut
1 12 ounce package of cooked chicken sausage, such as Applegate Farms
1 large onion, sliced
3-4 garlic cloves chopped
Pinch of crushed red pepper
2 ½ cups of water
1 ½ cups of white wine
1 cup of green lentils
1 tablespoon of chopped fresh sage or
1 teaspoon of dried sage
12 cups of chopped kale, no stems
Salt and pepper to taste
Feta cheese or cheddar cheese for garnish
Heat up a large skillet over medium heat and ass a teaspoon of oil. Add the sausages and cook till browned on all sides, about 4 to 5 minutes or so. Transfer to a clean cutting board for later. Add the onion to the skillet with another teaspoon of oil and cook till fragrant. Sprinkle in the garlic and crushed red pepper, stirring while cooking for another minute. Pour in the water and wine and increase the heat to medium high to bring to a delicate boil while scraping up all the little tasty bits. Stir in the lentils and reduce the heat to maintain a simmer and cook for about 40 minutes. Toss in the kale, sage, salt and pepper and cook till the kale is tender, about another 5 minutes. Slice the sausage and stir into the skillet, cover and cook a few more minutes till everything is unified. Serve sprinkled with a bit of cheese on top, warm pita bread and a salad. Get those veggies in!
-Dana Zia
by Guest | Feb 12, 2016 | Eat Well, Recipes
“We kids feared many things in those days – werewolves, dentists, North Koreans, Sunday School – but they all paled in comparison with Brussels sprouts.” Dave Barry
Brussel sprouts have about as clouded of a history as they do a reputation but it is a widely accepted that they were cultivated from the great mother cabbage. In fact, all brassicas, like broccoli, kale, kohlrabi, and cauliflower are descendants from the venerable cabbage.
People took the cabbage and bred it into umpteen million different kinds of leafy greens and brassicas. You see, the cabbage used to be very important crop to the world due to its high nutritional content, great winter storage and its ability to grow in crappy soil and weird, cold conditions. For many years, in many places, the cabbage is what kept the human race going nutritionally. It is not a coincidence that just about every culture in the world has a recipe for some sort of pickled cabbage, you know like sauerkraut, kim chee, suan cai, etc.
Somewhere around the 5th, 13th, 15th 17th or 18th century, Brussels sprouts were birthed in Northern Europe, most likely in Brussels. No one really knows. It is figured that they were cultivated to avoid freezing like regular cabbages do in the Northern climates. Their small buds on a stock grow faster and so get harvested quicker. They are basically a fast growing “mini me” of the cabbage.
This cruciferous vegetable contains 2-3 times the amount of phytonutrients called glucosinolates than are found in any other brassica. This chemical boosts DNA repair in cells and appears to block the growth of cancer cells. (It is interesting to note that Brussels sprouts grow in a double helix pattern like DNA.) And that is a reason to love Brussels sprouts.
The reason to hate them is that there is another beneficial cancer blocking chemical, phenylthiocarbamide (PTC), which is either bitter or tasteless depending on one’s genetic makeup. This gene has been linked back to our Neanderthal ancestors who were wired with this gene that “bitter equals poison.” Oddly enough, Homo sapiens with no Neanderthal genes in them do not taste PTC, so if Brussels sprouts taste bad to you, you have caveman genes. Now you know.
There are some ways to make sure Brussels sprouts taste good no matter what your gene pool is. First, make sure that they are very fresh. Brussels sprouts grow on stocks and sometimes you will find them artfully so at a grocery store. This is the way to buy them if possible because they are most likely fresh. If they are sold loose, inspect them carefully to see if they are dry or have yellow or discolored leaves. That is a sign they are fairly old and will taste stronger in the undesirable flavor. Also look for dense, heavy sprouts that are tightly compacted to determine the best ones to enjoy.
Second, it is very important how you cook them. Do not boil them as you will lose many of their dynamite nutrients and they taste awful. Cooking them by dry heat methods like roasting, sautéing, and even grilling is best. Water leeches flavor as well as nutrients and cannot produce the intensity of flavor that dry heat methods can. Whatever way you cook them, DO NOT OVERCOOK THEM!! That is the sure fire way to kill Brussels sprouts and give your children nightmares.
Indisputably, Brussels sprouts are most sumptuous when combined with a rich pork product like bacon, prosciutto or pancetta. (What isn’t better with bacon??) This basic recipe that I am humbly offering up here is the perfect way to cook them. (And it is easy too!) I have included many variations on the theme which a few include bacon, of course. Just don’t overcook them or you will hate them whatever your genes pool is.
Basic Roasted Brussels Sprouts (even a caveman would like)
1 1/2 pounds of Brussels sprouts
2-3 tablespoons of olive oil
3/4 teaspoon of salt
1/2 teaspoon of ground pepper
Sprinkle of red pepper flakes (Optional)
Preheat your campfire (oven) to 400 degrees. Prepare your Brussels sprouts by peeling off the ends and any yellow outer leaves then cutting them into halves. Place them into a bowl and toss them with the olive oil, salt and pepper. Then pour them out into a baking dish and spread them out to a single layer. Roast for 20-30 minutes, on the top shelf of the oven, stirring once during the baking time. You know they are done when they are just getting tender but still bright green in color. Taste and adjust the salt and pepper then serve immediately. (Some people swear by a little extra salt on them)
Variations
Bacon roasted Brussels sprouts
Before you roast the Brussels sprouts, cut up 2-3 pieces of thick center cut bacon into matchsticks and sauté in a heavy skillet then pour bacon grease and bacon pieces on the Brussels sprouts in the bowl and toss with salt and pepper. (if they seem a bit dry add a tablespoon of olive oil) Roast 20-30 minutes, on the top shelf of the oven till done.
Bacon walnut cranberry roasted Brussels sprouts
Do the same technique as above but add 1/2 cup of chopped raw walnuts with the bacon and sauté together. Roast like the basic recipe. After the Brussels sprouts have roasted, toss ½ cup of dried cranberries with the sprouts.
Garlic roasted parmesan Brussels sprouts
Do the same technique as the basic roasted Brussels sprouts but add three to four cloves of minced garlic to the sprouts when you toss them with the olive oil. Roast as directed in the basic recipe except half way through the roasting when you stir them, sprinkle them with 2-4 tablespoons of grated parmesan cheese. Continue to roast till done.
– Dana Zia
by Guest | Jan 25, 2016 | Eat Well
So, you’ve made your commitment to being more active for the Year of Wellness. Congratulations! Whether you are choosing to get moving to lose weight, train for an event, feel healthier, or for any other reason, to truly rake in the health benefits you can get from being active, fuel is key.
Eating healthy foods helps fuel your body so that it is ready to be physically active. Just like a car cannot run without gas, your body cannot run without fuel. If you have ever tried working out on an empty stomach, you may have experienced how much harder it can be to push yourself. With a solid fueling plan, you will have the physical and mental energy to work harder, burn more calories, and benefit even more.
Your fueling plan should include both what you eat and when you eat.
Use MyPlate as your guide for how much and what to eat. Try to have foods from each food group at each meal and choose foods and beverages that are lower in added sugars, sodium and fat. A good rule of thumb is to make half of your plate fruits and vegetables, half of your plate grains and protein, and include a serving of low fat or fat free dairy at each meal. To get even more bang for your buck, make at least half of your grains whole grains.
Protein helps build muscle, so it is very important to get enough. Choose these high-protein foods often: fish, chicken, eggs, beans, nuts, milk, cheese and yogurt. Most people eat most of their protein toward the end of the day. For your muscles, it is best to eat protein throughout the day, especially at breakfast. You can also use snacks as a way to fuel-up. Try yogurt, nuts, veggies and hummus, or apples and peanut butter for a tasty protein-filled snack.
In order to give your body the energy it needs, it is important to eat multiple meals during the day. When you skip meals, you leave your gas tanks empty. This can leave you both physically and mentally tired. When you are low on energy, exercising and just about everything else becomes more difficult. Eating three meals a day and snacking if you feel hungry is the best plan.
Practicing these healthy eating tips will help keep your body fueled up and ready to go in your commitment to be more active for the Year of Wellness.
Author: Liz Pate, OSU Dietetic Intern and Anne Goetze, RDN, LD, FAND
by Guest | Jan 13, 2016 | Eat Well
How do I make a healthy choice when there are so many different foods available? From pasta, pizza, burgers, sandwiches, soups, and salads – which is a healthy choice? Although salad may be the go-to option when compared to pizza, there is much to consider when you’re making a decision about what foods to choose.
In other words, eating healthy is not always about choosing a salad every time – there are oodles of ways to enjoy a wide variety of tasty foods and make healthy choices.
The first step to making a healthy food choice is having an open mind about balance and variety. Eating “healthy” looks different to everyone. Despite common belief, there is no perfect way to make a healthy choice. There are thousands of different foods, ingredients, and combinations that fall at both ends of the “healthy” spectrum.
Making one (or two… or all six!) of these options part of your daily routine will help make you healthier for life!
- Choose water – carry a reusable water bottle with you to stay hydrated throughout the day. Drink water before, during, and in-between meals.
- Choose fruits & vegetables. – whether it’s a snack or they fill up half your plate; fruits and veggies are packed full of vitamins, minerals, fiber, and antioxidants to keep you fuller longer and feeling great. They go with just about everything; mix a few cups of steamed broccoli into your pasta or add some fresh berries to your salad or yogurt.
- Choose Whole grains. When grains are processed, the outer shell is removed and important fiber and nutrients are lost with it. In whole grains, like the name suggests, the outer shell is still intact. Look for the whole grain stamp on products at the grocery store. Try brown rice, or buy 100% whole wheat bread.
- Choose Fat-free and low-fat dairy products. Dairy products offer numerous benefits for your body to keep you strong, fit, and healthy. Drink milk with your meals, pour it on cereal, oatmeal, and coffee. Snack on yogurt and cheese – these are excellent options packed with protein to help keep you full, too!
- Choose Smaller portions – This is where variety and balance are game changers to the typical perception of a “healthy diet.” Go ahead and have a slice of pizza or a slice of pie, but maybe just have one slice. Instead of a second, or bigger slice, have fresh fruit or a veggie salad. Eat slowly and focus on enjoying your food.
- Choose a variety of protein foods – try incorporating fish, beans, peas, nuts and seeds, cheese, milk, yogurt, eggs, skinless chicken and turkey.
Take a look at your current food habits and choices; are there any areas that you could improve? In what areas are you doing well? Remember, eating healthy is not a strict diet plan – it’s a series of choices sprinkled with balance and variety. Start off with one of these 6 choices and slowly integrate it into your daily routine. Little changes and small steps lead to big differences and large leaps towards a healthier you! Consider the list of 6 changes for healthier choices when you are at the grocery store, in a restaurant, or prepping food in the kitchen.
Applying it to real food – real examples.
Healthy Swaps for Healthier Choices
| Eat Less Often |
Eat More Often |
| White or refined flour breads, cereals, flour tortillas |
100% whole grain bread, cereal, corn tortillas |
| Sodas, fruit juices |
Plain or sparkling water with lemon, lime or a few pieces of fresh fruit |
| White rice, noodles, potatoes |
Brown rice, quinoa, millet, whole grain pasta, soba noodles, sweet potatoes – or omit altogether and double up on veggies |
| Cakes, cookies, pies, pastry, ice cream |
Fresh fruit, frozen fruit (cherries, bananas, mango have a satisfying, chewy texture), nonfat yogurt with fruit |
| Snack chips, crackers |
Edamame, raw vegetables with hummus, brown rice cakes, nuts or soy nuts |
| Mayonnaise, salad dressings, sauces, gravies, sour cream |
Mustard, mashed avocado, lowfat salad dressings, salsa, lemon juice; plain nonfat yogurt |
| High calorie coffee drinks |
Black coffee, Nonfat latte, herbal tea |
| Fatty meats, sausages, etc. |
Lean meats, chicken, seafood, beans |
Author: Erin Audiss, OSU Dietetic Intern
by Guest | Jan 11, 2016 | Eat Well
I was visiting my daughter recently and was feeling a bit overwhelmed about all the rich foods we had been enjoying and she knew just the tonic. She guided me to a place that served green smoothies since I was whining (yes, whining). As I was marveling over the green smoothie, its flavor, color and nourishing life force, I was astonished how I had forgotten about this amazing food. I used to make them almost daily for detoxification, nutrition and satisfaction. Time to bring them back for the year of wellness.
Green smoothies are blended drinks that combine leafy greens with fruits, veggies and healthy fats such as almonds, chia and flax seeds and coconut milk. Since they have whole foods and healthy fats in them they are chocked full of nutrition and fiber and are low in the glycemic index unlike “juiced” veggies, which can be high in sugars.
These nutritional powerhouses are an easy way to deliver our recommended 5-9 servings of vegetables and fruit a day and a great way to kick the sugar addiction. They are quick, convenient and portable and all you need to a blender to make them. Plus green smoothies are filled with raw foods which are the absolute best way to consume veggies and fruit as they retain all their micronutrients and antioxidants that are lost upon cooking.
If you are one of the millions of people with digestion issues, you will be happy to know that green smoothies are a very beneficial aid for you. Blending fruits and vegetables together breaks down the cells of plants and improves digestibility. Your blender unlocks the nutrients and maximizes their delivery to your body more than chewing any salad could.
When I am drinking green smoothies in the morning for breakfast I experience a loss in cravings of naughty foods, mental clarity (yup, a high commodity) boosted immunity, increased energy, weight loss, glowing happy skin and excellent “regularity” if ya know what I mean. Now you know why I am amazed that I ever stopped consuming green smoothies. (Slap forehead)
There is no way to go wrong with making them but there are a few tips to making them delightfully delicious. Leafy greens to start with are spinach, romaine, and rainbow or Swiss chard since they are more neutral tasting. I love kale, mint and parsley too but they have a bit of a stronger flavor. Some folks prefer to use all fresh, raw ingredients, but I like using some frozen fruit since it lends a thicker, ice cream-like texture. (Anything that’s like ice cream and healthy gets a gold star!)
Be experimental with making these smoothies. Try adding fresh ginger, different veggies like cucumber and zucchini to mix it up. That will keep things interesting. This is not an exact science, you cannot mess up, making a tasteless smoothie is the worst you can do. There are lots of recipes on the net too to inspire you. If you really get into these green wonders, investing in a VitaMix is a purchase you will never regret. I’ve had mine for 15 years and still going strong. Here’s to a rocking green new year!
Basic recipe for a Green Smoothie
This is enough for two people or one huge serving
2 cups of chopped deep leafy greens or veggies
2 cups of liquid (preferably no sugar added)
3 cups of fruit
Add leafy greens to the blender and then pour in the liquid, blend till green and bright. Add the fruit one cup at a time if frozen, dump it all in if not; blend till green and frothy. Drink. Simple. Perfect.
Leafy greens to choose from; Kale, chard, romaine, spinach, collards, dandelion, mint, parsley, and green salad mix. (remove stems from chard, kale and collards)
Veggies to choose from; chopped up cucumber, zucchini, celery, sprouts, carrots and whatever else you feel like experimenting with.
Liquids to choose from; Coconut water or milk, almond milk, diluted juice (I only use 1/2 cup of coconut milk or juice and the rest water)
Fruits to choose from;
Low glycemic to be used liberally; Berries, apples, pears, grapefruit, peaches, apricots, kiwi, lemon, lime, cranberries, plums or figs (not dried)
Medium glycemic fruits; Banana, oranges, grapes and papaya
High glycemic to be used sparingly; pineapple, mango , melons, honey and dried dates
Add ins; A slice of ginger root, chia, avocado, hemp or flax seeds, supergreen powder, nut butter, unsweetened coconut meat, cinnamon, pure vanilla extract, protein powder, acai powder, salt, lime or lemon juice, cocoa powder and coconut oil.
Author: Dana Zia
