Columbus Foodie

Yesterday, I saw a red cabbage at the farmer’s market - and I thought back to the recipes that MY Oma used to make, and remembered that red cabbage kraut was one of her favorites. So even though this recipe is called “Oma’s Red Cabbage”, it’s not one of my Oma’s recipes, although it very well could be because it tastes nearly identical.

I can’t believe how quickly it came together. From raw cabbage to really tasty sweet-sour kraut in about an hour. Goes great with pork, to which my family can attest (we had it tonight with mashed ‘taters and mushroom-stuffed pork tenderloin with a port wine reduction). Lots of flavor, perfect if you’re trying to lose weight.

Oma’s Red Cabbage
recipe courtesy Recipezaar

1 red cabbage, shredded
1 medium onion, shredded
1 tablespoon Crisco
1 cup red wine
1/2 cup vinegar
5 tablespoons red currant jelly
salt and pepper
1/8 teaspoon ground cloves (more if you like the taste)

Put all together in a large pot. Cover and simmer for 1 hour.

With the gastric bypass surgery I had, it’s more important than anything to make sure that I get adequate protein in. So, for me - eating healthy IS eating protein, first and foremost. That’s why the Eat Healthy - Protein Rich food blogging event is right up my alley. For me, at least, fat intake doesn’t matter (since I only absorb 10% of what I actually eat), but I do realize that others aren’t so lucky. Even though I have tons of protein-rich foods to blog about, I picked the one that isn’t high fat. I like to buy deli meat to make sandwiches, but sometimes at the end of it’s life, rather than sending it to the freezer to die a slow death, I like to basically use up the rest of it in a nice hot sandwich. This is one way to use up leftover deli turkey.

Turkey Philly Sandwich

Whatever leftover sliced deli turkey breast you need to use up
Vegetable oil or oil spray
Thinly sliced green bell peppers
Thinly sliced onion
Cheese of your choice (I used Munster)
Salt and pepper, to taste
Bread or roll

In an oiled pan, throw in green pepper and onion and saute until softened. Add turkey breast, and chop it as it heats, until it is lightly browned and thoroughly hot. Season with salt and pepper, and serve on bread with cheese. Add mayo or whatever condiments you’d like.

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Assuming you use six one ounce slices per sandwich, that’s already 39 grams of protein before you even add any cheese. And since the body can’t process more than roughly 40 grams of protein in one meal, it’s the perfect amount.

Now, this is another one of those recipes that are only limited by your imagination. Sometimes I leave out the green peppers and add buffalo sauce and blue cheese. The point is, if you’ve got lunchmeat you need to use up, you don’t have to do it in a normal boring way.

For the Grow Your Own #3 blogging event, I’m contributing pico de gallo that I made with the last of the Roma tomatoes of the summer, which were grown on my back deck. The other ingredients (onions, garlic, additional tomatoes, poblanos, jalapenos, cilantro) are also local, with only the lime juice and salt being not Ohio grown or made. Wow - with the weather we’ve been having lately, summer seems like a lifetime ago. I love the reds and oranges and yellows of autumn but I think I’m already beginning to miss the bright reds and greens of August.

Pico de Gallo

10 roma (plum) tomatoes, chopped and seeded
1 small onion, chopped finely
1 small poblano pepper, seeded and chopped finely
1/2 jalapeno pepper, seeded and chopped finely
1 clove garlic, chopped finely
juice from 1/2 lime
10 stems cilantro leaves, minced
salt to taste

Mix all ingredients together, and then cover and let sit overnight in fridge to steep and allow flavor to develop.

The theme for this edition of Sugar High Friday is “Tropical Paradise”, and the first thing that popped into my head when hearing the theme was “pina colada”. Don’t ask me why - maybe I equate the tropics with sitting on a beach sipping on a pina colada? But, unfortunately, a drink is not a dessert, so pina coladas were right out the door.

What I decided on features the two main ingredients in a pina colada - pineapple and coconut. And the kicker? This very rich, very satisfying dessert is a Cooking Light recipe (read: guilt free in moderation). The pineapple concasse works well with it - slight acidity to offset the sweetness of the creme caramel. It would have been interesting to see what it would have been like with the suggested basil, but my husband nixed that idea very quickly (”basil? in a dessert? hell no.”).

Coconut Creme Caramel with Pineapple Concasse
recipe courtesy Cooking Light

1/3 c. sugar
3 tbsp. water
Cooking Spray
3 large eggs
1 large egg white
1 2/3 c. reduced-fat 2% milk
1/2 c. sugar
1/3 c. cream of coconut
2 tsp. vanilla extract
1/8 tsp. salt
Pineapple concasse (recipe below)

Preheat oven to 325 degrees. Combine 1/3 cup sugar and water in small, heavy saucepan over medium-high heat, and cook until sugar dissolves, stirring frequently. Continue cooking until golden (about 10 minutes). Immediately pour into 6 (6 ounce) ramekins or custard cups coated with cooking spray, tilting each ramekin quickly until caramelized sugar coats bottom of cup.

Places eggs and egg white in a medium bowl, and stir well with a whisk. Add milk and next 4 ingredients, stirring until well blended. Divide egg mixture evenly among prepared ramekins. Place ramekins in a 13×9 inch baking pan, and add hot water to pan to a depth of one inch. Bake at 325 degrees for 50 minutes or until a knife inserted in the center comes out clean (ours took 60-65 minutes). Remove ramekins from pan. Cover and chill at least 4 hours.

Loosen edges of custard with a knife or rubber spatula. Place dessert plate, upside down, on top of each ramekin; invert onto plate. Serve with about 1/4 cup of pineapple concasse.

Pineapple Concasse

1 1/2 c. finely chopped pineapple
1 tbsp. thinly sliced fresh basil
1 tsp. sugar
1 tsp. fresh lime juice

Combine all ingredients in a small bowl. Cover and chill at least 4 hours.

Nutrtion (totals include pineapple concasse): 239 cal (26% from fat), 6.9 g fat, 6.6 g pro, 38.5 g carb, 0.9 g fib, 5 WW points

For Week 4 of One Local Summer, the centerpiece of my dish is once again sweet corn. I can’t help it, I just can’t get enough when it’s in season! But to temper the badness of last week’s coronary on a plate, this week I decided to do a Cooking Light corn chowder.

It’s almost all local - instead of applewood smoked bacon, I used double smoked bacon from Thurn’s, onion was a candy onion from 2 Crows Farms (Worthington Market), corn was from the Clintonville Farmer’s Market, thyme was from my backyard, garlic was from Clintonville, 2% milk was from Hartzler’s Dairy (Whole Foods), and I had to use a mix of Hartzler’s whole milk and Smith Dairy Cream to make local half and half. The potatoes were from the Worthington Farmer’s Market, and the chicken broth was Kitchen Magic (local to Ohio), purchased at The Anderson’s. - the only non local ingredients were the salt and pepper.

As far as the flavor goes, it’s missing a little something. Maybe a bit of cayenne or Old Bay or mustard to give it some zip? I’ll keep on experimenting with this recipe.

Corn and Fingerling Potato Chowder with Applewood-Smoked Bacon
recipe courtesy Cooking Light

2 slices applewood-smoked bacon
1 3/4 c. diced onion
3 1/2 c. fresh corn kernels (about 7 ears)
1 tsp. chopped fresh thyme
2 garlic cloves, minced
2 c. fat-free, less-sodium chicken broth
1/2 c. 2% reduced fat milk
1/2 c. half-and-half
8 oz (1/4-inch-thick) rounds fingerling potato slices
1/4 tsp. salt
1/4 tsp. freshly ground pepper

Cook bacon in large Dutch oven over medium heat until crisp. Remove bacon from pan; crumble. Add onion to drippings in pan; cook 8 minutes or until tender, stirring occasionally. Add corn, chopped thyme, and garlic to pan; cook 30 seconds, stirring constantly. Stir in broth, milk, half-and-half and potatoes; bring to a simmer. Cover and cook 10 minutes or until potatoes are tender, stirring occasionally.

Transfer 2 cups potato mixture to a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth; return pureed mixture to pan. Stir in salt and black pepper; sprinkle with crumbled bacon. Yield: 5 servings (1 cup each).

Each serving has 186 cal (27% from fat), 5.5 g fat, 7.6 g pro, 27.8 g carb, 3.4g fiber, 18 mg chol, 1.1 mg iron, 398mg sod, 84mg calc).

We (more like my husband, who has been doing a lot of the cooking lately) made this dish for the Heart of the Matter: Waterlife event, hosted by Ilva of Lucullian Delights. For this event, we were challenged to come up with a dish that uses fish in a heart healthy matter.

According to WebMD, salmon is “a great source of protein and is also packed with heart-healthy omega-3 fatty acids. The American Heart Association advises eating salmon and other omega-3 rich foods twice a week for benefits that go beyond heart health.” We prepped it in a manner that is flavorful, yet low-fat.

We decided to go with an Epicurious recipe for Pan-Seared Salmon over Red Cabbage and Onions with Merlot Gastrique. The fish and the gastrique were fantastic, great texture and very flavorful. The red cabbage and onions were a bit on the bland side, but added a lot of bulk and made it a hearty, yet healthy meal. If red cabbage isn’t your thing, it would be tasty paired with a heart healthy low-fat salad.

Pan-Seared Salmon over Red Cabbage and Onions with Merlot Gastrique
from Gourmet Magazine, December 2002

2 tbsp. sugar
4 tbsp. water
2 tbsp. balsamic vinegar
1/4 c. finely chopped shallot (2 oz)
1/2 c. Merlot or other dry red wine
1 c. canned beef broth
1 tsp. cornstarch
4 (5 oz) skinned center-cut pieces of salmon fillet
1 tsp. olive oil

Make sauce:

Bring sugar and 2 tablespoons water to a boil in a 1-quart heavy saucepan, stirring until sugar is dissolved, then boil, swirling pan occasionally, until mixture is a golden caramel, about 5 minutes. Remove from heat and carefully add vinegar, then add shallot and swirl pan over low heat until caramel is dissolved, about 1 minute.

Stir in wine and boil until reduced to about 1/4 cup, about 5 minutes. Add beef broth and boil until reduced to about 1 cup, about 8 minutes. Whisk together cornstarch and remaining 2 tablespoons water, then whisk into sauce and boil, whisking, 1 minute. Season sauce with salt and pepper and keep warm, covered.

Cook salmon:

Pat salmon dry and season with salt and pepper.

Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté salmon, skinned side up, 3 minutes. Turn over and sauté until just cooked through, about 3 minutes more.
Serve salmon on top of red cabbage and onions with sauce spooned over. Each serving (recipe makes 4) contains about 334 calories and 11 grams fat.

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Red Cabbage and Onions

1 teaspoon olive oil
1 1/2 lb red cabbage, cored, cut into 2-inch pieces, and layers separated
1/2 lb red onions, cut into 1-inch pieces and layers separated
2 teaspoons finely chopped fresh thyme
1/2 teaspoon salt
1/4 teaspoon black pepper

Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking, then sauté cabbage, onions, thyme, salt, and pepper, stirring, 3 minutes. Cover skillet and reduce heat to moderate, then cook, stirring occasionally, until cabbage is tender, about 12 minutes more. Each serving contains about 68 calories and 1 gram fat.

A few years ago, there was a little restaurant right on Rte. 23 in Lewis Center called Nacho Mama’s that had the best chicken tortilla soup I’d ever tasted. But, the Boyer restaurant curse (in which any restaurant we fall in love with closes months later) kicked in, and they ended up going out of business quite a few years ago. Not wanting to lose access to that spectacular dish, I came up with a copycat version, which I’ve improved upon over the years. In its soup-only state, it’s a very healthy dish, but the health factor decreases exponentially with the amount of high fat (cheese, sour cream, tortilla strips) garnish you use.

I posted the recipe at Recipezaar quite a while ago, the only changes I’ve made since then is that I use Penzey’s Chili con Carne seasoning (which is a mix of cumin/chili powder and other spices) rather than just chili powder and cumin, and in the latest batch, I threw in a bag of Trader Joe’s frozen roasted corn rather than adding a can of corn. Also, I’ve taken to adding a can of tomato sauce to the broth mix as well before throwing it in the crock pot. Keep in mind that the seasoning will intensify as it cooks, so don’t overseason. And you can get the thin tortilla strips (they come in an orange paper bag) at Kroger, or you can make your own with corn tortillas and a deep fryer, or if all else fails, you can use any corn tortilla chips/strips you want. Enjoy!

It’s sort of funny how time has a way of getting away from you when the weather is lovely. I’ve been puttering about, planting tomatoes and herbs outside, sitting on the deck and just enjoying the sun shining on my face as the dogs play outside.

When we’re finally sure that spring/summer is here to stay, with no more snowy surprises, my husband and I celebrate by grilling for the first time of the season. I had got a great deal on London Broil (buy one get one free) at Giant Eagle last week, so in addition to the mundane things we usually grill (burgers, dogs, steaks, etc.) we decided to grill up the London Broil (one marinated in fajita marinade, the other marinated in teriyaki marinade) to a nice medium rare on the grill to use the next night on salads.

I made a Southwest salad with mine, putting thinly sliced beef on top of salad greens, and topping it with pico de gallo, black bean/roasted corn salasa, sliced avocado, sour cream, tortilla strips, and a clianto-lime dressing. It was nice and refreshing, and the dressing gave it a crisp fresh taste, with made it taste much lighter than it actually was.

My husband opted for an Asian salad, in which he stacked the teriyaki beef on salad greens, and topped it with grilled pineapple, red onions, wasabi-ranch wonton strips and a Chinese chicken salad dressing. Both were good, but I obviously prefered mine.

Not a bad first attempt, if I do say so myself. I was really worried about it coming out the right temperature, but by sheer luck it ended up being right where I wanted it. I’m looking forward to many other grilled salads as the summer progresses.

In my quest to eat healthier, I’ve been trying to use more Cooking Light recipes - and at the same time, I’m trying to clear out my overfilled fridge, freezer, and pantry. So instead of making mashed potatoes with this (since we had no potatoes), I made spaetzle instead, and served it with some sauteed spinach.

Also, I thickened the gravy with a little bit of cornstarch, which doesn’t considerably change the nutritional breakdown. Be aware, the nutrition values given below reflect serving it with the mashed potatoes, not my version.

The taste was superb - sweet and meaty, similar to sauerbraten if I had to compare it to a known quantity. It paired well with the spaetzle, and would be equally good with orzo, potatoes, or pasta. It would even make a wonderful stew (since it makes so much gravy) if that’s more your style. This one is going into the keeper file, to replace my goulash recipe.

Balsamic-Braised Short Ribs with Horseradish Mashed Potatoes
courtesy Cooking Light

Short ribs are the meaty ends of the rib bones. Choose cuts from the chuck, which are the most flavorful, or from the rib, which are a bit leaner. Packages labeled “short ribs” in the supermarket are likely to come from the chuck. Start this recipe a day ahead. It will taste much better, and chilling the ribs in the cooking liquid will make the solidified fat easy to remove.

Ribs:

Cooking spray
4 pounds beef short ribs, trimmed
1 teaspoon kosher salt, divided
1 teaspoon freshly ground black pepper, divided
2 cups finely chopped red onion
1/4 cup minced garlic (about 12 cloves)
2 cups low-salt beef broth
1 cup dry red wine
3/4 cup balsamic vinegar
1/3 cup packed brown sugar
2 cups chopped plum tomato (I used canned diced)

Potatoes:

2 1/2 pounds baking potatoes, peeled and cut into quarters
3/4 cup warm 1% low-fat milk
2 tablespoons fat-free sour cream
1 1/2 tablespoons prepared horseradish
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper

Preheat oven to 300°.To prepare ribs, heat a large Dutch oven coated with cooking spray over medium-high heat. Sprinkle ribs with 1/2 teaspoon salt and 1/2 teaspoon pepper. Add half of ribs to pan; cook 8 minutes or until browned, turning occasionally. Remove from pan. Repeat procedure with remaining ribs; remove from pan.

Add onion to pan; sauté 8 minutes or until lightly browned. Add garlic; sauté 1 minute. Return ribs to pan. Add broth, wine, vinegar, sugar, and tomato; bring to a simmer.

Cover and bake at 300° for 1 1/2 hours or until tender. Cool slightly. Refrigerate 8 hours or overnight.

Skim fat from surface of broth mixture; discard fat. Cook over medium heat 30 minutes or until thoroughly heated. Stir in 1/2 teaspoon salt and 1/2 teaspoon pepper.

To prepare mashed potatoes, place potatoes in a large saucepan; cover with water. Bring to a boil; cook 20 minutes or until very tender. Drain. Combine potatoes, milk, and remaining ingredients in a large bowl. Mash potato mixture with a potato masher. Serve with ribs and cooking liquid.

Yield: 7 servings (serving size: 3 ounces beef, about 3/4 cup mashed potatoes, and 1/3 cooking liquid)

NUTRITION PER SERVING
CALORIES 463(26% from fat); FAT 13.4g (sat 5.6g,mono 5.7g,poly 0.7g); PROTEIN 27.2g; CHOLESTEROL 64mg; CALCIUM 100mg; SODIUM 649mg; FIBER 4.2g; IRON 4mg; CARBOHYDRATE 53.5g, 10 WW Points

Another day, another Cooking Light recipe. This one is an old standby, which we make when we don’t have a lot of time to cook, and it uses ingredients that we usually have on hand anyway.

Bavarian Sausage-and-Kraut Supper
courtesy Cooking Light

4 cups uncooked medium egg noodles (about 8 ounces)
1 tablespoon olive oil
1 cup sliced onion
1 teaspoon caraway seeds 2 cups sliced peeled Granny Smith apple (about 3/4 pound)
1 1/2 cups refrigerated sauerkraut, drained
1 (12-ounce) package chicken apple sausage (such as Gerhard’s), cut into 1/2-inch-thick slices
1/2 cup fat-free, less-sodium chicken broth
1/4 cup sherry

Cook noodles according to package directions, omitting salt and fat; drain and set the noodles aside.

While the noodles are cooking, heat the olive oil in a large nonstick skillet over medium-high heat. Add sliced onion and caraway seeds, and cook 4 minutes or until lightly browned, stirring constantly. Add apple, sauerkraut, and sausage, and cook 5 minutes. Stir in the chicken broth and sherry, and bring to a boil. Reduce heat to medium, and cook 5 minutes. Serve over the noodles. Yield: 4 servings (serving size: 1 1/4 cups noodles and 1 cup sausage-apple mixture)

NUTRITION PER SERVING
CALORIES 445(29% from fat); FAT 14.5g (sat 3.4g,mono 6.9g,poly 3.3g); PROTEIN 20.1g; CHOLESTEROL 114mg; CALCIUM 31mg; SODIUM 1118mg; FIBER 9g; IRON 4.8mg; CARBOHYDRATE 59.9g, 9 WW POINTS