by Guest | Mar 12, 2020 | Recipes
Recipe courtesy of National Dairy Council Ambassador Andrew Dole, MS, RDN, CSSD, CEC, USAT
Photo source: Dairygood.org
Ingredients:
1 cup Greek yogurt 2% (or fat level of choice)
1 cup buttermilk
2 large ripe avocados
2-3 dill sprigs, rough chopped
2 tablespoons mint, rough chopped
1/2 lemon freshly squeezed (add more to taste)
1/2 teaspoon Kosher Salt (adjust to taste)
¾ cup milk – or more as needed (fat level of choice)
Directions:
Cut avocado in half. Remove pit. Scoop out flesh with spoon into blender.
Combine all remaining ingredients in blender with avocado. Blend until smooth.
Adjust consistency of soup by blending in milk as desired. Remember that the soup will thicken slightly after being chilled.
Chill and serve.
Garnish with fresh mint and dill.
* Optional Yogurt Swirl: combine 2 Tablespoons of yogurt in a small bowl with small amounts of cold water until the yogurt looks like the consistency of heavy cream. Using a spoon swirl the thinned yogurt on top of the soup. Garnish with herbs.
by Guest | Mar 9, 2020 | Recipes
Recipe and photo source: foodhero.org
Makes: 24 meatballs
Prep time: 10 minutes
Cooking time: 1 hour
Ingredients
M E A T B A L L S
1 pound lean ground beef (15% fat)
1⁄2 cup uncooked brown or white rice
2⁄3 cup nonfat or 1% milk
1 egg, slightly beaten
1⁄2 cup chopped onion (1⁄2 medium onion)
1⁄2 cup shredded carrot
1⁄2 teaspoon salt
1⁄4 teaspoon pepper
1 can (10.5 ounces) condensed soup (try tomato, cream of mushroom or other flavors)
3⁄4 cup nonfat or 1% milk
Directions
1.Preheat oven to 350 degrees. Lightly spray or oil a shallow baking dish (9″ x 13″ x 2″) with cooking spray.
2.Combine beef, rice, milk, egg, onion, carrot, salt and pepper. Use a spoon to form 24 meatballs and place in baking dish.
3.In a separate bowl, combine soup and milk to make the sauce. Mix well. Pour sauce over meatballs.
4.Cover pan tightly with foil. Bake for 1 hour.
5.Refrigerate leftovers within 2 hours.
Notes
Try using uncooked quick cooking or old fashioned rolled oats instead of rice!
by Guest | Mar 6, 2020 | Eat Well, Recipes
By: Laura Swanson
~in creation of this article, Laura produced a video to capture this unique feature – watch here!~
Tuesdays at the North County Food Bank in Wheeler are busy – starting early to be ready to serve the folks that will begin arriving before noon. There is an efficient orderly process as the customers check in, take their number and wait patiently for their turn to receive boxes loaded with a variety of food for meals to feed their household for the coming week. Some also visit the pet food bank supplied by Animal Haven by the Sea, and then there are community members bringing in donations for the clothing bank located down the hall.
Local restaurant owner and chef Jake Burden from Offshore Grill in Rockaway Beach joined Tillamook County Wellness to showcase the amazing efforts of our local food banks to feed our community, and to provide ideas for creative meals. “Cooking is becoming a lost art,” commented Jake. “And we know that many of the people in our community that are homeless or housing challenged, may not even have means, appliances, pots and pans to cook a meal.”
Think “Iron Chef” mystery box meets food bank ingredients, and you’d have the challenge that Jake took on last week. North County Food Bank Board President Tom Ayres walked Jake through the process. “Our customers come in and we do an intake interview to determine household size, food needs, etc.,” explained Tom. “We treat everyone with respect and dignity. We want people to know that there is no shame in accessing these resources. We know there are more people out there that could use the food assistance. This is a big step to reach out for help.”
As Tom reviewed the list of available foods, Jake confirmed if the items were something he wanted and was given choices and options based upon the size of his household.
“I was really surprised by the variety, and even in mid-winter, the Food Bank had root vegetables and fresh fruit,” said Jake.
Kicking into chef-mode, Jake was planning the various meals that he could prepare with the foods available. Jake is a father of four and understands first-hand the challenges that many families have when trying to feed a family. “I know how much folks struggle in our communities, some people working a couple jobs, and then you have to come home, cook something everyone will eat, and have it ready in 30 minutes or less, yeah, right,” he chuckled. “Then you might be cooking on a single hot plate, or you’re living in your car. How are you going to cook something, let alone a healthy meal? This is eye-opening.”
The shopping list is completed and the “packing team” takes over – each volunteer has an area assignment, and then volunteer Sue Wilson calls out, “Who’s being Imie?” An honor granted to another volunteer, in memory of long-time Food Bank volunteer and board member Imie Camelli, who passed away last year. Her job was to call out the items on the list for the packers, so that the other team members can quickly and accurately pack several boxes with a variety of foods.
There are staples – flour, eggs, milk, oatmeal, cereal, canned goods, boxed foods, meats, canned and fresh fruits and vegetables, spaghetti and ramen noodles, tuna and a special treat for North County Food Bank locally-sourced canned salmon from the Smiley Brothers Salmon project. As Jake reviews the variety, he can see how families could just open and eat many of these foods, but there are some creative, easy ways to take these simple, everyday ingredients and “kick it up a notch.”
With the ramen noodles, the canned vegetables and the Smiley Brothers canned salmon, we head to Rockaway Beach and Jake’s kitchen at Offshore Grill – and the remainder of the food was returned to the Food Bank shelves to go to a those who need it.
Salmon & Veggie Ramen Noodles
Ramen style noodles are a staple in most households and by adding canned vegetables, a few fresh veggies (onion and carrots) and the canned salmon – ta-da! An Asian-inspired, one-pan meal for a family of four in less than 20 minutes.
Ingredients
– 2-3 carrots – shredded
-1 medium onion – minced
-2 – 3 cans of vegetables; drained and rinsed
-1 – 8 oz. can of salmon; drained
-3 packages of ramen style noodles
Directions:
-In large saucepan, cook ramen noodles according to package directions
-do not add seasoning packet*
-Add carrot and onion, stir. Cook additional 10 minutes.
-Add canned vegetables and salmon, stir. Heat another 5 minutes.
-Serve!
Really, that’s it.
Additional Notes:
Try substituting canned salmon with canned tuna.
-Consider using more than 1 can of canned salmon or tuna, as for four people, one 8 oz can is only 2 oz of salmon per serving.
-See Myplate for more information on recommended serving sizes.
-For added protein consider whisking up 1-2 eggs and adding those to the hot soup near the end of the cooking.
*If wanting to add more flavor, try adding 1 or 2 of the seasoning packets from the ramen noodles as directed on the package.
As Jake wrapped up the cooking, he mentioned a Cooking Matters session he did several years ago with OSU Extension. “We need to teach people how to cook again,” he said. “I really enjoyed those classes and sharing my love for cooking with the community. Our society needs to get back into the kitchen. There is nothing more satisfying than providing nutritious food to your family and friends. It’s one of the most basic nurturing things we can do, but we’ve lost touch with that.”
Offshore Grill is located at 122 N. Hwy. 101 in Rockaway Beach, seasonal menu that features fresh local ingredients.
North County Food Bank is at 278 Rowe St. in Wheeler and is open on Tuesdays from noon to 3 pm.
For more local health and wellness information follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Feb 27, 2020 | Recipes
Recipe Source: Nutrition Council of Oregon, Shared Meals
Serves: 4
Cook time: 20 minutes
Ingredients:
– ¾ pound Beef sirloin, thinly sliced
– 2 ½ cups Broccoli florets
– 10 Large mushrooms, sliced
– 2 Green onions, sliced
– 2 cloves garlic, minced
– 3 Tablespoons Flour
– 1 cup Low-fat milk
– 1 Tablespoon Soy sauce
– ½ cup Dry white wine or water
– 1 ½ cups Fat-free sour cream
– ¼ cup Parmesan cheese, grated
– 4 cups Cooked brown rice
Directions:
– In a large nonstick skillet, stir-fry beef until browned
– Add veggies, onions and garlic. Stir-fry over medium heat 3-5 minutes
– Add flour and stir to coat all veggies
– Stir in milk and soy sauce; cook and stir until mixture is thickened and bubbly
– Add wine or water. Slowly add sour cream and parmesan cheese. Cook over medium heat until just heated through; do -not boil
-Serve over rice
by Guest | Feb 21, 2020 | Eat Well, Recipes
By Gregory Lum, Dietetic Intern, Oregon State University
Let’s do a little thought experiment. Take a deep breath, and think about “healthy food.” What comes to mind? Any particular foods or styles of cooking?
I’ll bet Southern soul food wasn’t the first thing you thought of. After all, most people would think of foods like fried chicken or catfish, cornbread, and banana pudding. While folks on the street wouldn’t hesitate to say that all sounds delicious, few would call any of it “healthy.” It probably isn’t the best idea to eat fried chicken and banana pudding all day, every day anyway, but you can rest assured that soul food has its place at the table!
When I first asked you to think about “healthy food” you probably imagined a lot of fruits and vegetables. That’s a good start, but really, choosing from all food groups provides our bodies with the variety of nutrients needed to work properly. And yes, some foods are packed with more nutrients than others, but any food can fit when we seek balance in what we eat. Besides, we also eat for pleasure, whether that’s from tantalizing flavors or from memories stirred up by our individual comfort foods. Eating gives our bodies what they need and helps us practice good old-fashioned self-care, which are both important in pursuing wellness.
Now, let’s talk grits – Creamy Southern Garlic Cheese Grits in particular.
This recipe uses garlic, our seasonal ingredient of the month. Did you know many varieties of garlic grow well right here in Oregon? Chefs and home cooks use it worldwide because it adds flavor and depth to all manner of dishes. Garlic, although it tends to come in small doses, can benefit our health. It’s a source of the mineral manganese, which contributes to bone health, and different vitamins that help keep our bodies in tip-top shape.
So how can this recipe fit into your Year of Wellness? While it does contain saturated fat and sodium, which can be nutrients of concern for some, it also has great things going for it like protein, calcium, phosphorus, vitamin A, and vitamin B12. To incorporate these grits into a healthy meal, be aware of portion sizes. Practice moderation with this rich, delicious side dish. Take time to savor each bite!
Balance out your meal by enjoying these grits with a lean protein like grilled or oven-roasted Cajun chicken breast or catfish fillet. Toss a fresh, crisp salad or cook a batch of collard greens in low-sodium broth, and you’re set to gather family and friends around the table for dinner. Allow these grits or your favorite comfort foods to warm your soul as you share with your loved ones.
Creamy Southern Garlic Cheese Grits
Recipe Source: Susie Studer, Southern Roots Restaurant, Tillamook, OR
Number of servings: 6
Ingredients:
-4 cups water
-2 tablespoons unsalted butter
-6 small cloves garlic, minced well, or to taste
-½ cup heavy cream, or substitute milk for a lighter dish
-½ teaspoon salt
-1 cup uncooked quick grits, see notes below
-2 cups shredded mild cheddar cheese
-Salt and pepper, to taste
-Hot sauce, optional
Directions:
-Boil water in medium pot over medium-high heat. Meanwhile, heat small skillet on medium heat.
-Melt butter in skillet, then add minced garlic. Cook just until tender, stirring so the garlic doesn’t burn.
-Remove from heat and set aside.
-Once water boils, turn down to medium heat and stir in cream. Add salt, then slowly add grits while stirring constantly. –When starting to bubble, turn heat down to medium-low and simmer.
-Continue to cook and stir often until mixture is thickened and creamy, about 5 minutes.
-Add garlic and butter along with cheese. Continue to cook just until cheese melts.
-Taste and adjust seasoning. Add dashes of hot sauce if desired.
Notes:
Choosing grits: Regular or old-fashioned grits will take 10-15 minutes to boil. Instant grits are not recommended. Stone-ground grits may be available, and should be stored in the freezer to maintain freshness. Check package instructions for cooking time.
Cooking: For creamy grits, slowly pour the grits into the boiling water and cream mixture while stirring. Continue to stir the entire time they are cooking, until creamy and thickened. If the grits thicken too much, add a little more cream and beat to loosen.
Leftovers: Refrigerate, then cut into wedges before dipping in flour and pan-frying in a skillet. Serve as a side or use to make shrimp and grits.
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
by Guest | Feb 14, 2020 | Eat Well, Recipes
Variety of Healthy Options, Daily Specials Featuring Fresh, Local Ingredients
By: Laura Swanson
A favorite local lunch spot for decades has been Blue Heron Cheese & Wine Company’s deli and especially for their various made-fresh-daily salads, soups and specials. Through the years, numerous chefs have provided recipes and guidance, Jim Fletcher took over the apron in the kitchen about 18 months ago. A Brooklyn native, Jim found his place in the kitchen at an early age with a love for baking beginning at age 5. He’s worked “both sides of the house” – as a waiter and chef in kitchens from the Biltmore Estate and five-star dining establishments in North Carolina to Florida, and finally finding a fit here on the West Coast at Blue Heron.
“Healthy eating is all about balance – eat the veggies, so you can eat some cake, too,” explains Jim. Over his 40+ years in food service, he’s “done it all”, describing his style as a “mish-mash, all-over” from Italian to Mexican, Thai, even sushi, to classic fine dining. “The style here at Blue Heron is all about fun and really good food,” said Jim. “Local, organic, seasonal, that’s how I cook. There are simple ways to ‘lighten up” recipes, for example, try a vegetable spinach soup with reduced sodium broth, and just enough olive oil or butter for a little flavor. There are many variations on Blue Heron salads, based on seasonality of ingredients and dietary options that can be utilized in your home kitchen.
The spinach vegetable soup is packed with nutrition; and the quinoa pilaf salad can be made with or without chicken, dried cranberries and with a vinaigrette.
Then let them eat cake, said Jim, as he continues to indulge his first love of baking with his wholesale bakery, Sweeet Tooth. Yes, that’s an extra “e” because it’s extra Sweeet, and as Jim explains,
“The three E’s in Sweeet describe my cooking/baking philosophy — Elevated Ingredients, Elegant Design, and Exceptional Quality”
You’ll find Jim’s creations regularly at Blue Heron from banana bread, cakes, cheesecake, brownies and more. You can enjoy treats like these as part of your overall eating well plan, as long as you remember the balance – calories count and food groups matter. Plan for those occasional sweets by:
-Eating a balanced diet (Myplate is an excellent resource!)
-Choosing lower calorie options
-Eating smaller portion sizes
Blue Heron’s SUPERFOODS Salad w/Raspberry Vinaigrette
One of the Tillamook County Wellness Blue Heron favorites is the “Superfoods” salad – it’s a power-packed “meal” in a salad, and Jim has shared the recipe with us! And it’s easy, flexible, and the best part is – you use ALL parts of vegetables as it incorporates shredded broccoli or cauliflower stalks.
Makes 6-8 servings
SUPERFOODS Salad
Select 3 vegetables from the list – 1 cup of each, shredded:
-broccoli, cabbage, kale, Brussels sprouts, cauliflower
Jim’s tip – Use what’s on sale, and seasonal. Use the broccoli or cauliflower florets in one recipe, then use the stems in Superfoods Salad. Reduce food waste by using all of the vegetable!
-Add ½ cup of nuts – sunflower seeds and/or almonds (or nut of choice)
-Select one or two fresh or dried fruits, 1 cup each
– blueberries, strawberries (when in season), dried cranberries, etc. – or again, what’s fresh, or on sale.
Lightly toss together all ingredients
Serve with raspberry vinaigrette (or dressing of choice.)
NOTE: You can mix the berries and nuts in separately and use any of the leftover veggie mix as the vegetable base in a soup, another great tip from Jim to reduce food waste and creatively use your vegetables.
Raspberry Vinaigrette
– 1 1/2 cups raspberries, fresh or frozen
– 1/4 cup red wine vinegar
-1 tsp red onion (optional)
-1 tsp Dijon mustard
-1/2 cup olive oil
-Salt, pepper, and honey to taste
Blend the first 4 ingredients with a stick blender or in a food processor, then while running slowly pour in the olive oil. Use salt, pepper, and honey to taste.
There are already-made options, such as Newman’s Own and Annies both make great Raspberry vinaigrettes as well, and using other dressings are just as acceptable.
This is a great salad to have mixed up in the fridge as an easy side dish to add veggies to your meal! Don’t forget to check out https://www.choosemyplate.gov; this is a great resource to help you get the recommended amounts of each food group so that you can continue or start to eat well!
Watch for “Wellness-Approved” menu items at restaurants throughout Tillamook County as our community is “Making Healthy Happen.”
For more local health and wellness information, follow Tillamook County Wellness on Facebook, Instagram and Twitter.
