It is a challenge to eat healthy food on vacation while on vacation, but it is not an impossible challenge.
While visiting the Lincoln Park Zoo in Chicago, we were pleasantly surprised by some of the healthy options. The children's meals we ordered came with a sandwich, carrot sticks, an apple, milk and animal cookies. Unfortunately, not all restaurants provide such healthy children's meal options. At too many, the vegetable offering is limited to french fries. Sure, there is nothing wrong with eating a few french fries, but when there is no green, red, orange or yellow vegetable too, then there is something wrong.
My meal at the zoo was a vegetable wrap, including red, green and yellow bell peppers, carrots, red onion, zucchini, tomato, lettuce, provolone cheese and herb mayonnaise all wrapped inside a spinach tortilla. Not only was it delicious, it also was a needed vegetable boost. Not all restaurant offerings are so healthy.
What can we do when our meal options are less than ideal nutritionally?
1. Supplement with healthy snacks. A few days we went to a local supermarket in the afternoon to get fruit.
2. Suggest that a restaurant offer some healthy choices for children's meals -- and choices that do not prohibit children from having what they want to eat, too. For instance, I do not want to have to choose between french fries and carrot sticks. I want to choose both. (And I am often willing to pay extra so I can choose both).
Tuesday, October 27, 2009
Friday, October 23, 2009
Vacations can be wonderful: a break from the everyday rush of work, school and home commitments. Vacations can be an opportunity to visit with family and friends, or to make new friends. While on vacation we can discover new places, or experience familiar places in new ways.
As wonderful as vacations are, it can be difficult to nourish body and soul while on vacation. Eating healthy, balanced meals can be challenging when every meal is at a restaurant. And nourishing our souls during a meal at a restaurant can be tricky.
Over the next few days, I will post some suggestions about how you can not only continue to celebrate every day while on vacation, but also how vacationing can enrich your every day celebrations.
As wonderful as vacations are, it can be difficult to nourish body and soul while on vacation. Eating healthy, balanced meals can be challenging when every meal is at a restaurant. And nourishing our souls during a meal at a restaurant can be tricky.
Over the next few days, I will post some suggestions about how you can not only continue to celebrate every day while on vacation, but also how vacationing can enrich your every day celebrations.
Wednesday, October 21, 2009
New Contest! Help Name This Dish!
Southwestern Chicken
Looking for another delicious recipe for chicken? Especially one that will warm you up on a chilly day? This is it. This chicken dish is tasty, simple and can be easily doubled.
The one problem with it: the name. Calling this simply “Southwestern Chicken” does not really describe it. The dish is inspired by the chili, yet it is not really a chili. There are some similarities to a soup, or maybe even a stew, but is this really a soup? A stew?
Try this recipe, and let me know your suggestions. What should we name this, other than yummy?
Serves 4
2 cups of cooked chicken, shredded
1 (14 – 15 oz.) can black beans
1 ½ cups of corn
1 small onion, chopped
1 clove of garlic, minced
1 cup chicken broth
1 tablespoon chili powder
½ teaspoon cumin
½ teaspoon pepper
Place the chicken in a stock pot or Dutch oven. Drain, rinse and drain again the black beans. Add to the chicken, along with the remaining ingredients. Stir to combine.
Heat over medium-high heat until bubbling, then reduce the heat until the chicken mixture is simmering. Simmer for 45 minutes to an hour, until the onions are translucent.
To round out this meal, serve homemade biscuits (yes, feel free to use a mix) and a green salad.
Looking for another delicious recipe for chicken? Especially one that will warm you up on a chilly day? This is it. This chicken dish is tasty, simple and can be easily doubled.
The one problem with it: the name. Calling this simply “Southwestern Chicken” does not really describe it. The dish is inspired by the chili, yet it is not really a chili. There are some similarities to a soup, or maybe even a stew, but is this really a soup? A stew?
Try this recipe, and let me know your suggestions. What should we name this, other than yummy?
Serves 4
2 cups of cooked chicken, shredded
1 (14 – 15 oz.) can black beans
1 ½ cups of corn
1 small onion, chopped
1 clove of garlic, minced
1 cup chicken broth
1 tablespoon chili powder
½ teaspoon cumin
½ teaspoon pepper
Place the chicken in a stock pot or Dutch oven. Drain, rinse and drain again the black beans. Add to the chicken, along with the remaining ingredients. Stir to combine.
Heat over medium-high heat until bubbling, then reduce the heat until the chicken mixture is simmering. Simmer for 45 minutes to an hour, until the onions are translucent.
To round out this meal, serve homemade biscuits (yes, feel free to use a mix) and a green salad.
Thursday, October 15, 2009
Chicken Cakes with Red Pepper Ricotta Sauce
Our meals for the week are often inspired by what is advertised in our local supermarket’s circular. After all, a great way to save money is to buy what’s on sale. This week, split chicken breasts were on sale. But what to make? Chicken Strudel is really good, as is Risotto with Balsamic Chicken and Peas, and of course there are variations of chicken salad. But I wanted to try something new.
It turned out not only to be new, but also spectacular. Don’t just take my word for it. Our son Peter was 5 when we first had these chicken cakes, and while he used to eat new foods with gusto when he was younger, he had recently become more wary of new culinary experiences. But not with these chicken cakes; he ate them up. You will too.
This recipe is not only a delicious way to serve chicken breasts on sale, or to serve leftover chicken, it’s so good, you’ll want to buy chicken, even when it’s not on sale.
Serves 4
Chicken Cakes
4 cups cooked chicken, cut into bite-sized pieces
2 eggs, slightly beaten
½ cup bread crumbs
½ teaspoon salt
¼ teaspoon pepper
1 ½ tablespoons olive oil
1 ½ tablespoons butter
Red Pepper Ricotta Sauce
1 red bell pepper, sliced (about 1 – 1 ¼ cups)
1 tablespoon olive oil
1 clove garlic, minced
½ cup low-fat ricotta cheese
Combine the chicken, eggs, bread crumbs, salt and pepper in a large bowl. When thoroughly mixed, use a ½ cup measure to portion out the chicken mixture into 8 cakes, and then use your hands to form uniform cakes, approximately ½ inch thick. Place the chicken cakes in the refrigerator and chill for at least 30 minutes and up to 24 hours.
When ready to cook, take the chicken cakes out of the refrigerator to warm to room temperature.
Saute the red pepper in oil over medium-high heat until the pepper is slightly browned, about 3 minutes. Place in the bowl of a food processor, along with the garlic and ricotta cheese. Process until thoroughly blended. Set aside.
Heat the olive oil and butter in a larger skillet over medium-high heat. When the butter is melted, add the chicken cakes and cook for 4-5 minutes until golden brown. Flip and brown the other side 4-5 minutes.
While cooking the chicken cakes, heat the red pepper ricotta sauce over medium low heat for 4-5 minutes.
Serve two chicken cakes per person. Spoon the sauce over the chicken cakes.
It turned out not only to be new, but also spectacular. Don’t just take my word for it. Our son Peter was 5 when we first had these chicken cakes, and while he used to eat new foods with gusto when he was younger, he had recently become more wary of new culinary experiences. But not with these chicken cakes; he ate them up. You will too.
This recipe is not only a delicious way to serve chicken breasts on sale, or to serve leftover chicken, it’s so good, you’ll want to buy chicken, even when it’s not on sale.
Serves 4
Chicken Cakes
4 cups cooked chicken, cut into bite-sized pieces
2 eggs, slightly beaten
½ cup bread crumbs
½ teaspoon salt
¼ teaspoon pepper
1 ½ tablespoons olive oil
1 ½ tablespoons butter
Red Pepper Ricotta Sauce
1 red bell pepper, sliced (about 1 – 1 ¼ cups)
1 tablespoon olive oil
1 clove garlic, minced
½ cup low-fat ricotta cheese
Combine the chicken, eggs, bread crumbs, salt and pepper in a large bowl. When thoroughly mixed, use a ½ cup measure to portion out the chicken mixture into 8 cakes, and then use your hands to form uniform cakes, approximately ½ inch thick. Place the chicken cakes in the refrigerator and chill for at least 30 minutes and up to 24 hours.
When ready to cook, take the chicken cakes out of the refrigerator to warm to room temperature.
Saute the red pepper in oil over medium-high heat until the pepper is slightly browned, about 3 minutes. Place in the bowl of a food processor, along with the garlic and ricotta cheese. Process until thoroughly blended. Set aside.
Heat the olive oil and butter in a larger skillet over medium-high heat. When the butter is melted, add the chicken cakes and cook for 4-5 minutes until golden brown. Flip and brown the other side 4-5 minutes.
While cooking the chicken cakes, heat the red pepper ricotta sauce over medium low heat for 4-5 minutes.
Serve two chicken cakes per person. Spoon the sauce over the chicken cakes.
Wednesday, October 14, 2009
Braised Pork with Apples
This dish is comforting for an autumn or winter dinner. The combination of pork and cooked apples seems to help chase away the chill in the air.
As you shop for apples, your best choices will be recently picked fruit, local if possible. My favorite apples for this recipe are Golden Delicious and Gala, which keep their shape and give sweetness to the dish. If you like a slightly tart edge, choose Granny Smith, which will also keep its shape.
Serves 4
4 boneless pork chops, ¾ inch thick (about 1 to 1 ¼ pounds total)
1 teaspoon salt
½ teaspoon pepper
2 tablespoons flour
¼ cup olive oil – divided
½ cup finely chopped onion
1 cup apple juice
2 apples, peeled, cored and sliced into ¼-inch thick wedges
Season pork with salt and pepper. Put the flour on a plate, and then lightly coat the chops in the flour, being sure to shake off the excess flour.
In a sauté pan or skillet, heat 2 tablespoons of olive oil over medium high heat. Add the pork and cook until lightly browned, about 3-4 minutes. Turn and brown the other side, another 3-4 minutes. Remove the pork from the pan, and set aside.
Add the remaining oil to the pan and sauté the onion until softened, about 2 minutes (do not let the onion brown; it will mar the flavor of the finished dish). Return the pork chops to the pan, and add the apple juice and apple wedges, being sure to distribute the fruit evenly.
Reduce the heat to medium low, cover, and braise until the pork is cooked through and tender and the sauce is slightly thickened, 15-20 minutes.
As you shop for apples, your best choices will be recently picked fruit, local if possible. My favorite apples for this recipe are Golden Delicious and Gala, which keep their shape and give sweetness to the dish. If you like a slightly tart edge, choose Granny Smith, which will also keep its shape.
Serves 4
4 boneless pork chops, ¾ inch thick (about 1 to 1 ¼ pounds total)
1 teaspoon salt
½ teaspoon pepper
2 tablespoons flour
¼ cup olive oil – divided
½ cup finely chopped onion
1 cup apple juice
2 apples, peeled, cored and sliced into ¼-inch thick wedges
Season pork with salt and pepper. Put the flour on a plate, and then lightly coat the chops in the flour, being sure to shake off the excess flour.
In a sauté pan or skillet, heat 2 tablespoons of olive oil over medium high heat. Add the pork and cook until lightly browned, about 3-4 minutes. Turn and brown the other side, another 3-4 minutes. Remove the pork from the pan, and set aside.
Add the remaining oil to the pan and sauté the onion until softened, about 2 minutes (do not let the onion brown; it will mar the flavor of the finished dish). Return the pork chops to the pan, and add the apple juice and apple wedges, being sure to distribute the fruit evenly.
Reduce the heat to medium low, cover, and braise until the pork is cooked through and tender and the sauce is slightly thickened, 15-20 minutes.
Tuesday, October 13, 2009
Spaghetti Squash
I had always been disappointed by spaghetti squash. It sounds so delicious: a winter squash – which I love – that when cooked looks like spaghetti – which I also love. Yet every time I had made spaghetti squash, I had been dissatisfied. I’ve looked in trusted cookbooks, searched cooking websites, tried many different recipes, but to no avail.
Until I developed this recipe.
There are a myriad of different cooking methods suggested in recipes, using the microwave, roasting it whole (being sure to poke the squash with a fork or a skewer so it doesn’t explode), and more.
This is it: the best spaghetti squash recipe I’ve encountered, and it happens to be one I developed myself! This recipe is based on how I cook other forms of winter squash. Not only does this taste better than the other methods I’ve tried, there’s also no danger of a squash explosion!
Serves 4
Preheat oven to 350 degrees
1 large (or 2 small) spaghetti squash
Line a baking sheet with parchment paper.
Carefully split the squash in half vertically. (I find it helpful to first puncture the squash with the tip of a chef’s knife, and then slowly press down on the knife to open the squash.) Scoop out the seeds and fibers surrounding the seeds and discard.
Place the squash, cut-side down, on the baking sheet. Roast for 30-35 minutes, until the inside flesh can be easily pierced by a sharp knife.
Let the squash cool for a few minutes till you are able to handle it.
Use a fork to scrape the flesh of the squash, shredding it into spaghetti-like strands.
Serve hot, topped with either of the options below.
Topping: Option 1
½ to 1 cup of prepared tomato sauce (either your own leftover from another use, or from a jar)
Topping: Option 2
2 tablespoons butter
1 teaspoon salt
½ teaspoon pepper
Until I developed this recipe.
There are a myriad of different cooking methods suggested in recipes, using the microwave, roasting it whole (being sure to poke the squash with a fork or a skewer so it doesn’t explode), and more.
This is it: the best spaghetti squash recipe I’ve encountered, and it happens to be one I developed myself! This recipe is based on how I cook other forms of winter squash. Not only does this taste better than the other methods I’ve tried, there’s also no danger of a squash explosion!
Serves 4
Preheat oven to 350 degrees
1 large (or 2 small) spaghetti squash
Line a baking sheet with parchment paper.
Carefully split the squash in half vertically. (I find it helpful to first puncture the squash with the tip of a chef’s knife, and then slowly press down on the knife to open the squash.) Scoop out the seeds and fibers surrounding the seeds and discard.
Place the squash, cut-side down, on the baking sheet. Roast for 30-35 minutes, until the inside flesh can be easily pierced by a sharp knife.
Let the squash cool for a few minutes till you are able to handle it.
Use a fork to scrape the flesh of the squash, shredding it into spaghetti-like strands.
Serve hot, topped with either of the options below.
Topping: Option 1
½ to 1 cup of prepared tomato sauce (either your own leftover from another use, or from a jar)
Topping: Option 2
2 tablespoons butter
1 teaspoon salt
½ teaspoon pepper
Thursday, October 8, 2009
Chicken & Apples
Autumn is one of my favorite seasons. What’s not to like? The leaves changing colors, then falling to the ground to be raked into a huge, jumpable pile. The beginning of football season, when fans hold out hope that this is their team’s year. Back to school with new backpacks, new notebooks, new pencils and new possibilities. The harvest of winter squash, a fall crop of lettuce, and crisp, juicy apples.
This recipe is perfect for a cool, fall day. To round out the meal, you might want to serve rice or orzo (either one a perfect receptacle for the delicious sauce), and butternut squash puree.
4 boneless, skinless chicken breasts
½ teaspoon salt
¼ teaspoon pepper
3 tablespoons butter, divided
1 medium onion, diced
3 medium apples (Gala or Golden Delicious are my favorites for this), peeled, cored and sliced ¼ inch thick
1 cup apple juice
½ cup light cream
One at a time, place chicken breasts between two sheets of plastic wrap. With a meat tenderizer or heavy saucepan, flatten chicken breasts slightly, so each is a uniform ½ inch thick. Salt and pepper both sides of the breasts.
Melt 2 tablespoons butter in a large skillet over medium-high heat. When the butter melts, add the chicken. Cook, turning once, until golden brown, about 2 minutes per side. Remove chicken to a plate.
Reduce heat to medium and add remaining tablespoon of butter to the skillet. When the additional butter melts, add the diced onion. Cook, stirring frequently until translucent, about 3-5 minutes. Add the apple slices; cook till softened, about 3-4 minutes. Add the apple juice, chicken and any accumulated juices from the chicken to the skillet; cover and simmer until the chicken is no longer pink in the middle (about 5-7 minutes). Transfer the chicken to the serving platter. Add cream to skillet and simmer, stirring frequently, until the sauce thickens (2 to 3 minutes).
This recipe is perfect for a cool, fall day. To round out the meal, you might want to serve rice or orzo (either one a perfect receptacle for the delicious sauce), and butternut squash puree.
4 boneless, skinless chicken breasts
½ teaspoon salt
¼ teaspoon pepper
3 tablespoons butter, divided
1 medium onion, diced
3 medium apples (Gala or Golden Delicious are my favorites for this), peeled, cored and sliced ¼ inch thick
1 cup apple juice
½ cup light cream
One at a time, place chicken breasts between two sheets of plastic wrap. With a meat tenderizer or heavy saucepan, flatten chicken breasts slightly, so each is a uniform ½ inch thick. Salt and pepper both sides of the breasts.
Melt 2 tablespoons butter in a large skillet over medium-high heat. When the butter melts, add the chicken. Cook, turning once, until golden brown, about 2 minutes per side. Remove chicken to a plate.
Reduce heat to medium and add remaining tablespoon of butter to the skillet. When the additional butter melts, add the diced onion. Cook, stirring frequently until translucent, about 3-5 minutes. Add the apple slices; cook till softened, about 3-4 minutes. Add the apple juice, chicken and any accumulated juices from the chicken to the skillet; cover and simmer until the chicken is no longer pink in the middle (about 5-7 minutes). Transfer the chicken to the serving platter. Add cream to skillet and simmer, stirring frequently, until the sauce thickens (2 to 3 minutes).
Wednesday, October 7, 2009
A Little Child Shall Lead Them
One Friday afternoon, as I was walking home with Peter after school, he said he wanted to have a friend come over. We talked about when, and decided that Sunday afternoon or evening could work. And we talked about whom to invite, and decided which friend he wanted to play with him -- Nathan.
Later, as we talked about this with Kathleen, I asked, “Peter, would you like us to invite just Nathan over to play on Sunday, or would you like us to invite his whole family to come for dinner?” He was excited about having the whole family join us for dinner – and for the opportunity to play with his friend and his friend’s brothers.
The excitement was not confined to Peter. It turns out Nathan's parents, Robert and Jen, gladly accepted the invitation. A night off from preparing a meal can be a blessed relief when you have three sons under 6!
It was a great evening: Peter and the boys went upstairs to play, while the adults talked in the kitchen. The menu was simple: tacos with all the fixings. In addition, Jen and Robert brought along homemade angel food cake and a bottle of wine. And while the tacos were not gourmet – or even an authentic version of Mexican street food – they hit the spot. And Peter’s friend Nathan, who is normally a picky eater, ate two – something of a minor miracle.
For the next several days outside the school as we were waiting for our sons, Jen commented on how much they enjoyed the meal. She was amazed at how much calmer dinner was than normal with three young boys. The truth is, that Sunday’s taco dinner with friends was calmer than many of our dinners, too – and we only have one son!
What did I learn from that taco dinner?
+ Peter – and other children – understands the need for connection with friends. Many adults at times forget. Perhaps we should let little children lead us to have meals be more social.
+ For a real celebration, focusing on the people around the table is more important than focusing on what is on the table. We could have ordered a pizza, and still had a celebration.
+ A dinner with friends can also include a spiritual dimension, even when your friends are not members of the same church where you are a member. If you are the host and you normally pray before meals, pray when you have company. (Of course, be mindful of who is at the table with you. For example, we did not sing one of our usual mealtime prayers, because that would have involved teaching our guests the prayer. Instead, I prayed in a way that not only thanked God for the food and for the day, but also for our friends and the opportunity to be together.)
+ Inviting others to eat with us is to be a blessing for the guests and for the hosts.
Later, as we talked about this with Kathleen, I asked, “Peter, would you like us to invite just Nathan over to play on Sunday, or would you like us to invite his whole family to come for dinner?” He was excited about having the whole family join us for dinner – and for the opportunity to play with his friend and his friend’s brothers.
The excitement was not confined to Peter. It turns out Nathan's parents, Robert and Jen, gladly accepted the invitation. A night off from preparing a meal can be a blessed relief when you have three sons under 6!
It was a great evening: Peter and the boys went upstairs to play, while the adults talked in the kitchen. The menu was simple: tacos with all the fixings. In addition, Jen and Robert brought along homemade angel food cake and a bottle of wine. And while the tacos were not gourmet – or even an authentic version of Mexican street food – they hit the spot. And Peter’s friend Nathan, who is normally a picky eater, ate two – something of a minor miracle.
For the next several days outside the school as we were waiting for our sons, Jen commented on how much they enjoyed the meal. She was amazed at how much calmer dinner was than normal with three young boys. The truth is, that Sunday’s taco dinner with friends was calmer than many of our dinners, too – and we only have one son!
What did I learn from that taco dinner?
+ Peter – and other children – understands the need for connection with friends. Many adults at times forget. Perhaps we should let little children lead us to have meals be more social.
+ For a real celebration, focusing on the people around the table is more important than focusing on what is on the table. We could have ordered a pizza, and still had a celebration.
+ A dinner with friends can also include a spiritual dimension, even when your friends are not members of the same church where you are a member. If you are the host and you normally pray before meals, pray when you have company. (Of course, be mindful of who is at the table with you. For example, we did not sing one of our usual mealtime prayers, because that would have involved teaching our guests the prayer. Instead, I prayed in a way that not only thanked God for the food and for the day, but also for our friends and the opportunity to be together.)
+ Inviting others to eat with us is to be a blessing for the guests and for the hosts.
Tuesday, October 6, 2009
Busy October!
It's been a very busy end of September and beginning of October -- with work, family, church, school (for Peter), and more -- so there has not been much on the blog. But we have been celebrating every day. Eating great food, being sure to nourish our bodies and our souls.
I'll be back to posting regularly starting tomorrow.
I'll be back to posting regularly starting tomorrow.
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