Knead to Cook

Food & fitness obsessed girl.

Bison Chili. ~Lean & Spicy.

by Filed Under: Chili Leave a Comment

I have a wonderful friend/chiropractor/therapist that  I use when I train.  He works on my injuries & is such a sweet guy.  We were talking about food one day and he was telling me that he gets Bison from one of his clients who raises them – free range etc.  During my visit on Friday, he gave me some ground up Bison and I thought I would give it a try in some spicy 5 alarm chili.  We all loved it!  The meat is extremely lean, not gamey at all – much to my surprise!  I will certainly be ordering some from his contact :)
2 tsp of olive oil
1 lb of ground Bison
1 large onion, finely chopped
2 stalks of celery, chopped
1 red pepper, chopped
1 green pepper, chopped
3 garlic cloves, chopped
2 -15 oz cans of Chili bean (undrained)
1 -28 oz can of diced tomatoes
1 -8oz can of fired roasted tomatoes, diced
1 – 6oz can of tomato paste
1/2 c of beer
3 tbl of chili powder
1 tbl Worcestershire
1 tbl of dried oregano
2 tsp of cumin
2 tsp of hot sauce (like Tabasco)
1 tsp of basil
1 tsp salt
1 tsp ground pepper
1 tsp of smoked paprika
1 tsp of sugar
Shredded low fat cheddar for the garnish.

In your Dutch oven, I pour a tiny bit of olive oil in the pan and heat it.  Add the bison and cook until no longer pink.  Be careful to keep a watchful eye on it.  Add the onions, celery, peppers and garlic.  Cook for 4-5 minutes.  Then add the remaining ingredients.  Keep stirring.  Bring to a boil and then turn to low, cover and simmer.  I let this simmer for as little as 1 hour and as long as 6 hours.    Serve with jalapeño corn bread.

— Knead to Cook

Seoul Short Ribs & roasted carrots/fingerlings.

by Filed Under: Beef Leave a Comment

This is the second recipe I’ve tried from Cooking in Everyday English by Todd English.  My friend Regina met Todd and got a signed copy of his cookbook for me for my 40th birthday.  I found this recipe and knew I had to make it.  My family loves short ribs!

This recipe was super easy but you do need to marinade the ribs for 24 hours.  So this isn’t a quirky recipe – you must plan accordingly.  But once the ribs start cooking… your house will smell incredible.  I was glad I was home all afternoon to enjoy that aroma.

1 Asian Pear
2 c of Low Sodium Soy Sauce
1/4 c Sweet Rice wine
3 tbl of chopped fresh ginger
2 tbl of granulated sugar
2 tbl Sriracha sauce
2 tbl dark sesame oil
3 cloves of garlic, chopped
3 lbs of short ribs
1 tbl of vegetable oil
1 -32 oz of beef broth (I didn’t have beef so I used chicken)

1.  Grate the pear using the large holes on your box grater.  Whisk together pear, soy sauce, and the next 6 ingredients in a bowl or ziploc baggie.  Add the ribs and cover.  Refrigerate for 24 hours.

2.   Preheat oven to 350 degrees.  Remove the ribs from the marinade and reserve the marinade.  Cook the ribs in hot oil in your Dutch oven over medium high heat.  3-4 minutes on each side.  Remove from pan and place on a dish.  Drain the liquid in the bottom of the pan.

3.  Add broth and the marinade liquid.  Scrape up the brown bits on the bottom of the pan (deglazing).  Bring to a boil.  Turn off the heat and add the ribs.  Cover and place in the oven for 3-4 hours.  When the meat falls  off the bone, they’re ready!  I served this with olive oil roasted carrots and purple fingerlings & a tossed green salad.

— Knead to Cook

Crock Pot Tart Cherry & Apple Steel Cut Oats.

by Filed Under: Breakfast, Crock Pot, Evolution Power Yoga 40 Days, Vegetarian 6 Comments

 

I love steel cut oats made in the crock pot.  I simply throw everything in before bed & have this wonderful breakfast all ready when we get back from our frigid run.  This recipe is so flexible. You can use what you have in your pantry, as I do each time I make steel cut oats.

I use my small crock pot but if you don’t have one, the larger model is fine.

Ingredients:

Non stick butter spray (I use Pam)
1 cup of steel cut oats
3 cups of cherry cider (I use Trader Joe’s) but you can use apple juice, cider, cherry juice
1 cup of water
1 cinnamon stick
1/2 teaspoon ground cinnamon
1 pinch of salt
One apple, cored and chopped into bite-sized pieces
1/4 cup of dried tart cherries (raisins or other dried fruit will work beautifully too)

Directions:

Spray the insert to your slow cooker then add all of the ingredients.  Stir gently. Cover and cook overnight on low.  I normally make this around 8 pm and eat around 6-6:30 am.  I like to remove the lid of the slow cooker for about 10 minutes prior to serving – helps release the condensation that’s built up.

Top with your favorite nuts, chia seeds, honey, brown sugar, agave… whatever you like!  My daughter gobbles this up in the morning.  Great way to start your day off :)

— Knead to Cook

Vegetable Minestrone.

by Filed Under: Soups, Vegetarian Leave a Comment

My dear friend Regina bought me Todd English’s Cooking in Everyday English cookbook for my 40th birthday.  This recipe is adapted from his Fava Bean Minestrone.  I served this in sourdough bread bowls and it was fabulous!  Kids & adults enjoyed it & I love that it’s veggie-packed!  Great winter meal :)

1 c of diced carrots
1 c of chopped onion
1 c of chopped celery
1/4 c of olive oil
4 oz of pancetta (to make this vegetarian, omit this ingredient)
8 c of chicken stock
3 tbl of Italian Parsley
1 tsp of fresh Rosemary
2 tbl of chicken Better than Bouillon
2 c frozen lima beans
2 c of peas
1 c of baby spinach
2 – 16oz cans of drained and rinsed chickpeas
Salt – 1 tsp
1 tsp ground black pepper

Sauté the first three ingredients in a Dutch oven in olive oil over medium heat for 8 minutes.  Add pancetta; sauté for 7 minutes or until crisp.  Add chicken stock and next three ingredients.  Bring to a boil; reduce heat and simmer covered.  I let this simmer for 4 hours.    A half hour before serving, add lima beans, peas, spinach, chickpeas, salt and pepper.  Taste and adjust spices.

The spoon was made by a very talented friend Carrie.  Click the link below for her website.

http://www.etsy.com/people/pumpernickelandwry

— Knead to Cook

Low fat Mint Cheesecake Brownies.

by Filed Under: Desserts, Snacks Leave a Comment

Admittedly, I’m not a huge brownie fan but my girls love them!  They also both love anything mint & cheesecake.  These brownies are definitely a favorite.  I adapted this recipe from an old Cooking Light recipe.

Cheesecake batter:

1 8 oz block of Reduced fat cream cheese
1/3 c of granulated sugar
1 tsp of mint extract
1 large egg
1 large egg white
1 tbl of all-purpose unbleached flour

Chocolate Batter:
1 c of all-purpose unbleached flour
1/2 c of unsweetened cocoa (I used Wilbur)
1/2 tsp salt
1.5 c of packed brown sugar
1/4 c of canola oil
1/4 c of buttermilk (low fat)
2 tsp of vanilla extract
2 large egg whites
1 large egg
Cooking spray.

Preheat your oven to 350.  Spray a 9 inch square pan with cooking spray with flour.

To prepare the cheesecake batter, place the cream cheese in your mixer bowl and beat until creamy.  Add sugar and mint extract, blend well.  Add 1 egg and 1 egg white; beat that well.  Add tablespoon of flour and beat until just blended.  Set aside.

To prepare the chocolate batter, spoon flour into a measuring cup and level with a knife.  Combine flour, cocoa and salt in a medium bowl.  Stir with a whisk.  Combine brown sugar and next five ingredients through egg.  Beat on high until well blended.  Add flour mixture to the brown sugar mixture and beat on low until just blended.

Reserve 1/2 c of the chocolate batter.  Pour the remaining batter into your prepared pan.  Carefully pour the cheesecake batter over top and spread completely over the top of the chocolate batter.  Dot the cheesecake batter together with the reserved chocolate batter.  Using the tip of a knife, swirl the batter.  Bake at 350 for 30 minutes or until the top is set.  Let cool for 1 hour before cutting.


Calories 210, fat 7.5g, protein is 4.4g, carb 32.3g, fiber .7g, cholesterol 37mg, iron 1.3 mg, sodium 169 mg, calc 32mg.

— Knead to Cook

Cuban Chicken.

by Filed Under: Chicken, Crock Pot 2 Comments

I went to the farmer’s market and picked up a ton of citrus. Then I thought this recipe would be perfect for dinner tonight plus I love crock pot dinners.  Light, fresh and full of flavor without a lot of calories.  You can serve this alone, with salad or over brown rice.

4 large chicken breasts (to serve 5 for dinner)
Salt and pepper
4 tbl olive oil
8 cloves of garlic, peeled and roughly chopped
1 c of orange juice
1 c of freshly squeezed lime juice
Zest from one lime
1 Bay Leaf
1 medium yellow onion, sliced
1/4 c of fresh parsley, minced

Over a medium flame, heat some olive oil in your skillet.  Once hot, add the chicken and brown on both sides.  Work in batches if need be.  Once browned, remove and place in the crock pot.

Deglaze the pan.  First, add the garlic and sauté for about 1 minute.  Then add both juices and the zest.  Raise the heat to high to a boil.  Scrape up the brown bits on the bottom of the pan.   This process will add a ton of flavor to your dish.   Remove from the heat and pour over the chicken in the crock pot.  Add your bay leaf and onions on top.  Cover and cook on low for 6-8 hours.


If serving with rice, follow the package instructions.  Place cooked rice on the bottom of the plate.  Spoon the chicken and juice overtop.  Sprinkle the parsley on top and serve.

— Knead to Cook

Kira’s Spinach & garlic burgers.

by Filed Under: Beef Leave a Comment

I’m so proud of my daughter!  She created & made this recipe all on her own!  While grocery shopping today, I asked what she would like for dinner.  I figured tacos or hamburgers…. Hamburgers won out!  So we purchased our goodies & off we went.

I’m a firm believe that when children are involved in growing, selecting and cooking their food… they will see the value, understand the importance and eat more because they had a hand in the preparation.  This was definitely a great example of that… she ate everything tonight :)

Here is her list of ingredients:

1.25 lbs of organic lean ground beef (85% lean).  I wouldn’t go any leaner as the meat will be too dry for grilling.
1 handful of baby spinach leaves
4 garlic cloves, peeled and smashed
1/2 of a medium sized onion
1 tbl of Montreal grilling hamburger seasoning
1 tsp of garlic salt
1/4 c of Panko bread crumbs
1 egg
Salt & Pepper to taste

In you food processor, blend the spinach leaves, garlic and onion until finely chopped.   Then transfer that to your mixing bowl with the paddle attachment.  Then add the remaining ingredients and blend until everything is incorporated into the meat.  Avoid over mixing.  If the meat mixture is too wet, add some additional bread crumbs.

Here is a valuable tip.  Pinch a small amount of the meat mixture in your fingers and cook it on the stove (in a small pan) until done.  Sample it to ensure the seasoning mixture is just right.  Adjust it in the main mixture accordingly and then grill all of your burgers.

Enjoy!

— Knead to Cook

Chobani Guacamole

by Filed Under: Snacks, Vegetarian 3 Comments

This recipe is one of my favorites for sure!  I love Chobani & the protein it adds to any recipe.  It also extends the avocado, especially when they were priced well over $2 per.  I’m estimating amounts, again, add more of what you love & less of what you don’t care for.  Make it your own!

2 large avocados
1/2 c of plain, non fat Chobani yogurt
4 garlic cloves
1 jalapeño
3 tbl of fresh lime juice, 1 tbl reserved to be used if needed
1 handful of cilantro leaves, washed and dried
Cayenne pepper
Salt and pepper
1/3 c of cherry tomatoes, quartered

In your food processor blend garlic and the jalapeño.  Once finely chopped, add the remaining ingredients except for the tomatoes until creamy and well blended.  I start with 2 tbl of lime juice and add the 3rd if I need the guac to be a bit looser.  Add the spices as you prefer.  We like it spicy, so I add about 1/2 tsp of cayenne.  I also add a few chopped jalapeño slices in to the mixture as well.  Add to a bowl and hand mix in the tomatoes.  Enjoy!

— Knead to Cook

Pot Roast in the crock pot.

by Filed Under: Beef, Crock Pot Leave a Comment

It is, without a doubt, one of the most comforting meals.  This recipe is perfect for several reasons.  One, you get to throw everything in your crock pot and not worry about dinner.  Two, you can clean out your veggie drawer and toss everything you have in this dish.  And finally, you can use a lesser quality meat and the end result will be divine!

This recipe is super flexible.  I use what I have!

3-4 lb chuck roast
Olive Oil
Salt and pepper
1.5 -2 c of broth (I used vegetable b/c I already had it open but beef would also work well.)
3 cloves of garlic, smashed
3 carrots, sliced into 1/2 inch pieces
3 sweet potatoes, sliced into medium sized pieces
2 stalks of celery, chopped
1/2 medium sized onion, diced
2 tsp of oregano
2 tsp of dried parsley
1 tsp of cumin
1 tsp of onion salt
1 pinch of red pepper flakes
1 crushed bouillon cube

Heat a skillet over a medium flame and add a drizzle of olive oil.  Sprinkle the meat with salt and pepper.  Add it to the pan and brown it on both sides for about 5 minutes each.  Remove from heat.

Add the meat and juices to the crock pot (setting on low).  Then add the remaining ingredients on top.  Cover and cook for 6-8 hours.

This dish can be served over egg noodles or brown rice.  Cook your choice according to the package directions.  Serve the meat and vegetables over top and enjoy!

— Knead to Cook

I could never…

by Filed Under: My story. 8 Comments

I do two things when I run… I mediate & then I start thinking.  I think about my family, my incredible friends and you guys.  I had a lot of time today to do both.  And because I love to write, I wanted to share something with you all.  Over the past few years I’ve had many conversations with people that say to me “I could never do that…”.  Workout, train for a marathon… whatever it is that we’re talking about.  Just stop for a moment and think about how powerful those words are… I COULD NEVER.  Three simple little words.  Apart, they have no impact, together they could derail even the most determined.

I wanted to share my “I could never” phase of my life because, I think we all have go this this phase at some point.  My husband and I had just run a 5k.  To me, at that point in my life, that was huge.  We ran it on a Saturday.  I was 20 lbs heavier than I am right now.  I was, for the most part, out of shape compared to the version who is sitting here typing this blog entry.  But I ran it.  I don’t remember our time but it was okay.  I didn’t stop and ran it straight through… that was my main goal.  I was very proud of myself.  This was in late September or early October.  The next day, our family went to church and after service the pastor’s wife came and sat down next to me.  She’s a good friend of mine and a runner.  She congratulated me on the 5k and looked me straight in the eyes and said you’ll be running a marathon next.  I laughed and thought she was crazy.  My reply… “I could never”.

By Christmas my husband asked me what I would like for my birthday/Christmas (dates are close together) and I asked for a gym membership.  My father went to this gym already and had dropped about 40 lbs.  He, at 73, is the best physical shape of his life.  Bill got it for me and I started going in December.  I did a weight lifting class & a body attack class.  I hated classes but it was somewhere for me to start.  And so I did.

I felt the pain every single day.  In fact, I still do.  A day doesn’t go by where some muscles in my body don’t hurt.  I kept going.  5 days a week, one hour a day.  I wasn’t seeing a huge change on the scale but I was with how my clothes were fitting.  That past Christmas, a friend of mine got me these awesome premium denim jeans as a thank you for some work I had done for her.  They didn’t fit at Christmas.  Now April had come and everyone kept commenting to me on how much thinner I was looking.  I grabbed the jeans and tried them on and WHACK!  They no longer fit.  They were huge on me!  I couldn’t believe it.  I never saw it in myself.  I kept seeing that overweight girl and not the metamorphosis that had occurred.

I kept running.  Two 5 am runs during the week.  One longer run on the weekend.  I started to sign up for half marathons.  I couldn’t believe it.  One and another… I kept doing them.  Then it hit me two years after my fitness rebirth… it was October, 2009.  I signed up for a marathon.  My “I could never” moment shattered.  It took everything I had to hit the button to confirm our place in the New Orleans Rock N Roll Marathon…. but I did.

We started training.  We did Jeff Galloway’s method of running/walking.  We trained that way.  It wasn’t a grueling training program, in hindsight, but at the time, it was horribly difficult.  I was diagnosed with fibroids in November.  This was causing me to have a constant menstrual cycle.  Doctors told me to give up the idea of running a marathon and I refused.  I finally found one doc to help me.  She operated on me 5 weeks before the marathon hoping it would help.  It didn’t, which was fine.  We kept running.  Long runs, short runs.  I never stop believing in myself.  We kept, and still have, our running schedule tacked up in my husband’s closet.  I loved coming home to cross out each run completed. We didn’t start out running 10’s, 15’s and 20’s.  It started out with 2 and 3 miles.  We built our foundation and kept going.

The marathon arrived and as we stood at the starting corral, I heard the announcer say that today is a celebration of all of the hundreds of miles of training.  Something hit me and I burst into tears.  I had been so strong the entire 5 months of training and I couldn’t believe we stood on the precipice of this journey.  I was excited and frightened beyond belief.

With each mile marker, I would think of one family member or friend.  My dad, my girls, my inspiring husband who traveled this journey with me, my friends George and Lauren who constantly inspire me, Katey, my marathon running friend who advised me on so many things, my best friend Stephanie that I’ve known my entire life… each person, each mile… I was so thankful.  Then as the dreaded “wall” was approaching, I started praying and praying hard.  My stomach was cramping horribly and I felt so ill.  My husband stood with me and we started to walk a bit.  By 26 I knew it was almost over and I just needed to finish.  My goal time had come and gone and I was still remaining proud of running my first marathon.  Less than 1% off the population ever runs and completes one.  I was among that elite group of people.  We finished the race, hand-in-hand as we always do with huge smiles on our faces.  The time didn’t matter… the journey and the strength that we built together did.   I learned so much.  Three weeks later, I had a hysterectomy.

A year and a half later (2011), the NYC marathon was being broadcasted and I had two dear friends running in it.  I kept checking their stats on line as we were getting so excited for them to finish.  I turned and looked at Bill and said that we need to do another.  I’m healthy and I have always felt that I have something to prove to myself.  I want to do this again.  He smiled and reluctantly agreed.

We started out at mile 2, which felt like a killer.  We’ve been increasing each week.  No more running and walking.  Just running.  And a lot of it.  It is so hard but so empowering. Our training program has us running 4 days a week plus I go to the gym on my off days.  One day of rest, for which I’m so thankful.  My “I could never” has been replaced with Of Course I Can!  Barring an injuries, we will.

That’s my journey… everyone has one.  It simply begins by taking one step out of the door, not making excuses, and believing that you can!   Whatever your goal is… you are worth it!  You are stronger and more powerful than you know.

~Robin

— Knead to Cook