In-Season Meal Ideas
Throughout the changing seasons, two meals will be shared that include recipes using in-season ingredients. One will always be a vegetarian option to help reinforce some of the principles we strive to teach at GLC – these principles being: variety, use of lean proteins & healthy fats, and a reduction of inflammation-causing foods. Nutrition facts will be included along with interesting facts and preparation tips for some of the highlighted in-season produce. If you’re lucky, I might even provide a healthy dessert option, also based upon in-season produce, naturally! Enjoy! J
- Meal One: Cider-Roasted Chicken /// Roasted Brussels Sprouts and Cauliflower /// Wild Rice with Mushrooms /// In-Season Produce Used: apples (cider), Brussels sprouts, cauliflower, mushrooms.
- Meal Two: Barley Risotto with Butternut Squash /// Golden Beet and Spinach Salad /// In-Season Produce Used: butternut squash, beets, spinach.
- Dessert: Jeweled Clementines with Vanilla Sauce /// In-Season Produce Used: clementines.</থ>
Cider-Roasted Chicken
Brining overnight in a salt-and-cider mixture makes this chicken incredibly flavorful and moist; basting with reduced apple cider adds a hint of sweetness to the finished roasted chicken.
Makes 4 servings ~ 1 (4 oz.) chicken breast with 1 Tbsp. cider reduction.
Ingredients:
· 2 cups water
· 1 quart apple cider
· 2 Tbsp. kosher salt
· 1 tablespoon black peppercorns
· 1 bay leaf
· 4 (4 oz.) boneless, skinless chicken breasts
· 2 cups apple cider
· 1 large onion, peeled and sliced
· 4 flat-leaf parsley sprigs
· 2 garlic cloves, peeled and minced
Directions:
1. Combine the first 5 ingredients in a saucepan; bring to a boil, stirring until salt dissolves. Remove from heat; cool completely. Rinse chicken with cold water; pat dry. Trim excess fat. Pour cider mixture (brine) into a large zip-top plastic bag or air-tight container. Add chicken; seal. Refrigerate 4-8 hours or overnight, turning the bag occasionally.
2. Preheat oven to 400°. Bring 2 cups cider to a boil in a small saucepan over medium-high heat. Cook until cider has thickened and reduced to 1/4 cup (about 15 minutes). Set aside.
3. Remove chicken from bag; discard half the leftover cider mixture, add the other half to a baking dish to accommodate all 4 chicken breasts. Place the chicken, chopped onion, parsley, and garlic into the baking dish.
4. Bake at 400° for 20-30 minutes or until the chicken is thoroughly cooked (juices run clear). Transfer chicken to your serving platter and drizzle with the reduced cider from the stove top.
Nutrition Facts: (per serving) 170 Calories, 3g Total Fat, 1g Saturated Fat, 20mg Cholesterol, 810mg Sodium, 28g Total Carbohydrates, 1g Fiber, 17g Sugar, 8g Protein, 2% Vitamin A, 6% Vitamin C, 2% Calcium, 4% Iron. Based on nutrient analysis by ESHA Food Processor SQL program.
Roasted Brussels Sprouts and Cauliflower
Makes 4 (1 cup) servings.
Ingredients:
· 1 pound Brussels Sprouts, trimmed and halved
· 1/2 medium head Cauliflower, cut into small florets (about 4 cups)
· 1 1/2 Tbsp. Olive Oil
· Salt and Pepper, to taste
Directions:
1. Heat oven to 425 °F. On a large rimmed baking sheet, toss the Brussels sprouts and cauliflower with 2 Tbsp. of olive oil and 1/2 tsp. each of salt and pepper.
2. Roast in the oven, tossing once, for 20-25 minutes or until tender.
Nutrition Facts: (per serving) 150 Calories, 6g Total Fat, 1g Saturated Fat, 0mg Cholesterol, 65mg Sodium, 13g Total Carbohydrates, 6g Fiber, 5g Sugar, 5g Protein, 10% Vitamin A, 250% Vitamin C, 6% Calcium, 2% Iron. Based on nutrient analysis by ESHA Food Processor SQL program.
In-Season Highlight: Brussels Sprouts
All About: Legend has it that Brussels sprouts were first grown in Europe, but whether or not it was in the city of Brussels remains unknown. The first official description of them, however, did appear in Belgium in the late 16th century. They made their way to England in the mid-19th century and there gained great popularity. Today, the British remain the world's top consumers of Brussels sprouts.
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What they look like: They're members of the cabbage family―so that’s what they look like, only smaller. Most sprouts range from one to one-and-a-half inches in diameter.
Selection tips: Look for small, firm sprouts with compact, bright-green heads―the smaller the head, the sweeter the taste. Avoid soft, wilted, puffy, or dull-colored heads, as well as those with loose or yellowish leaves. Try to choose sprouts of similar size so they'll cook evenly.
Storage tips: After removing any loose leaves, seal unwashed Brussels sprouts in an airtight plastic bag and place them in the refrigerator. You'll want to use them as quickly as possible, since their flavor will start to become unpleasantly strong after three or four days.
How to eat them: First, wash each Brussels sprout and pat dry, removing any loose leaves. Then, trim the stem ends and make a shallow "X" in the sprouts; this allows the heat to penetrate more effectively and cook the veggies more evenly. (If your nose is particularly sensitive to the scent of cooking sprouts, throw a stalk of celery or a couple of pieces of red bell pepper into the cooking water―but remember to remove before serving.) Brussels sprouts should be cooked only for about 10 minutes until tender but still slightly crisp. Their color should remain intense; olive-drab sprouts have been overcooked. To check doneness, pierce the stem end with a fork―it should penetrate easily.
Peak growing season: Although readily available virtually year-round, the peak season for Brussels sprouts is from September to mid-February.
Health benefits: Like other cruciferous vegetables, Brussels sprouts are full of phytonutrients, which may help protect against cancer. They're also a good source of: • Vitamins A and C, which help fight against such ailments as heart disease, cancer, and cataracts (one half cup of sprouts provides more than 80 % of the recommended daily amount of vitamin C) • Potassium, which helps lower blood pressure and maybe even cholesterol • Folate, which is necessary for normal tissue growth and may protect against cancer, heart disease, and birth defects • Iron, necessary for maintaining red blood cell count • Fiber, which aids in digestion and helps lower cholesterol.
Nutritional info: A half cup of boiled sprouts will net you 30 calories, 2.0 grams of fiber, 2.0 grams of protein, 0.4 gram of fat (including 0.1 gram saturated), 16 milligrams of sodium, and no cholesterol.
Wild-Rice with Mushrooms
Spruce-up a plain package of wild-rice mix with the addition of fresh mushrooms and red wine. Makes 4-6 (1/2 cup) servings.
Ingredients:
· 1 (6-oz.) packages long-grain or wild rice mix
· 1 tablespoons butter
· 1/2 large sweet onion, diced
· 6-8 ounces assorted fresh mushrooms, trimmed and sliced
· 1/8 teaspoon salt
· 1/4 cup Marsala, or favorite dry red wine
· 1/4 cup chopped fresh flat-leaf parsley
Directions:
1. Prepare rice mix according to package directions.
2. Meanwhile, melt butter in a large skillet over medium-high heat; add onion and sauté for 5-7 minutes or until golden. Add mushrooms and salt; sauté 4 to 5 minutes or until mushrooms are tender. Add wine and sauté a few minutes more, or until liquid is absorbed. Stir mushroom mixture and parsley into prepared rice. Serve and enjoy!
Nutrition Facts: (per serving) 100 Calories, 2.5g Total Fat, 1.5g Saturated Fat, 5mg Cholesterol, 55mg Sodium, 16g Total Carbohydrates, 2g Fiber, 3g Sugar, 3g Protein, 6% Vitamin A, 8% Vitamin C, 2% Calcium, 4% Iron. Based on nutrient analysis by ESHA Food Processor SQL program.
In-Season Highlight: Mushrooms
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A little trivia: Early Greeks and Romans are thought to be among the initial mushroom growers. Romans in particular were very fond of this member of the fungus family, but after the fall of the Roman Empire, mushrooms were avoided, out of a justifiable fear of poisoning. The Italians were the first to reclaim the veggie, and its popularity soon spread throughout Europe. Today, thousands of varieties of cultivated and wild mushrooms grow all over the world.
Selection tips: In general, look for firm, evenly colored mushrooms. Avoid mushrooms that are broken, damaged, or have soft spots, as well as those that seem damp or smell of mildew. It's a good idea to hand-select mushrooms; choose those of equal size, so they'll cook evenly.
Storage tips: Fresh mushrooms can be stored, unwashed, in the refrigerator for up to three days. Don't wrap them in plastic; they'll stay firmer placed in a single layer on a tray, and covered with a damp paper towel.
How to eat them: Wipe off with a damp paper towel. Soaking them in water can cause them to become waterlogged. Use immediately after cleaning or the flesh will quickly darken. Trim 1/4" off the stem ends, except with shiitake mushrooms, in which case the whole stem should be removed.
Peak growing season: While most mushrooms are available year-round, many are at their peak in fall and winter.
Health benefits: Unlike most other vegetables, mushrooms contain two important B vitamins-niacin and riboflavin. The shiitake is a particularly healthful mushroom, because it contains lentinan, a polysaccharide which may help fight cancer and bolster the immune system.
Nutritional info: Although the breakdown varies a little according to type, in general, a half cup of raw mushroom pieces has about 9 calories, 0.4 gram of fiber, 0.7 gram of protein, 0.1 gram of fat (none of it saturated), 1 milligram of sodium, and no cholesterol.
Total Nutrition for Meal One: 420 Calories, 11.5g Total Fat, 3.5g Saturated Fat, 25mg Cholesterol, 930mg Sodium, 57g Total Carbohydrate, 9g Fiber, 25g Sugar, 16g Protein, 18% Vitamin A, 264% Vitamin C, 10% Calcium, 10% Iron.
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Barley Risotto with Butternut Squash
A creamy, comforting dish packed with fiber makes the perfect make-ahead winter meal. Recipe makes 6-8 (1 cup) servings.
Ingredients:
· 1 tablespoon olive oil
· 2 shallots, thinly sliced
· 2 sprig fresh thyme
· 2 cup pearl barley
· 4 cup low-sodium chicken or vegetable broth
· 2 cup water
· 1 large (2 1/2-pound) butternut squash, peeled, seeded, & cubed
· Salt/Pepper
· 1 ounce Parmesan cheese, grated (about 2/3 cup)
· 2 tablespoon chopped fresh flat-leaf parsley leaves
Directions:
1. In 12-inch skillet, melt 1 tablespoon margarine on medium-high. Add shallots and cook 2 minutes or until golden, stirring often. Add thyme; cook 30 seconds. Add barley and cook 2 minutes or until toasted and golden, stirring often.
2. Transfer to 6-quart slow cooker bowl, along with broth, water, squash, and 1/2 teaspoon salt. Cover and cook on high 3-4 hours or on low for 6-8 hours. Most liquid is should be absorbed and squash tender.
3. Uncover; discard thyme. Add Parmesan, season with salt/pepper as needed. Gently stir until Parmesan is melted. Transfer mixture to serving dishes and garnish with parsley. Leftovers are good for up to 3 days. Make the recipe vegan by omitting the cheese!
Nutrition Facts: (per serving) 270 Calories, 4g Total Fat, 1g Saturated Fat, 5mg Cholesterol, 120mg Sodium, 54g Total Carbohydrates, 11g Fiber, 3g Sugar, 8g Protein, 240% Vitamin A, 45% Vitamin C, 10% Calcium, 10% Iron. Based on nutrient analysis by ESHA Food Processor SQL program.
In-Season Highlight: Butternut Squash
About: The Butternut Squash comes from the gourd family, which is native to the Western Hemisphere. There is evidence to support that the natives of Mexico were eating squash as early as 5500 BC.
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Selection & Storage: Available in early Fall through Winter; you will want to choose a squash that is heavy with few blemishes and moldy spots. Butternut squash can be stored longer than summer squashes because their skin is so hard and thick. Store in a cool dry place for at least a month. If the squash has been cut into pieces, then wrap in a plastic wrap and refrigerate up to 5 days.
Selection tips: The tastiest winter squashes will be solid and heavy, with stems that are full, firm, and have a corky feel. The skin of the squash should be deep-colored with a matte finish (shininess usually indicates a wax coating that will become inedible when cooked). Avoid cracks, soft spots, and moldy areas. Also, give the squash the nail test: If you can press your fingernail into it or easily scrape a bit of skin off, it's not ripe enough.
Storage tips: When stored in a cool, dark, dry, well-ventilated area, winter squash will keep for a month or more. The only time squash should be refrigerated is after it has been cut and wrapped in plastic.
How to eat them: With the exception of spaghetti squash, virtually any winter squash (including pumpkin) can be substituted for another in any recipe, from main dish to side dish to dessert. Firstly, you need to know how to cut the squash. With a hefty knife or cleaver, hack off the stem, and then smash the knife or cleaver lengthwise into the rind. If necessary, use a rubber mallet or rolling pin to gently hammer right where the blade meets the handle, until the squash splits. If you're still having trouble, pierce the skin in a couple of places, microwave the squash on HIGH for a minute or two, and let it stand for several minutes; then, try cutting it again. Once you've split the squash, use a large spoon to clean the seeds and membrane out of the cavity. It's now ready to be boiled, baked, roasted, simmered, steamed, microwaved, or sautéed. If you're baking or microwaving a whole squash, be sure to pierce the rind in several places with a fork so it won't explode. (If you need to peel the squash, do so after cooking.) One pound of winter squash will provide about two cups of cooked pieces.
Peak growing season: Winter squash can be found throughout the year, although it's at its best from early fall through the winter.
Health Benefits: The fact that butternut squash is a yellow to orange color indicates that it contains carotenoid anti-oxidants like beta-carotene. These chemical compounds are amazingly beneficial for cardiovascular health and may help to prevent certain cancers. This squash is also a rich source of zinc, magnesium, and dietary fiber.
Nutritional Info: One 1/2 cup of baked winter squash cubes equals 41 calories and provides a generous 2.9 grams of fiber, along with 0.9 gram of protein, 0.6 gram of fat (0.1 gram of it saturated), 1 milligram of sodium, and no cholesterol.
Frisée, Baby Spinach, and Golden Beet Salad
Red beets may be substituted in place of golden ones, or opt for a combination of both! Recipe makes 6 (2/3 cup) servings.
Ingredients:
· 3/4 pound medium golden beets
· 1 cup cranberry juice cocktail
· 1/3 cup sweetened dried cranberries
· 2 tablespoons raspberry vinegar
· 1 tablespoon minced shallots
· 1/4 teaspoon salt
· 1/4 teaspoon freshly ground black pepper
· 1 tablespoon walnut oil (may substitute olive or grape seed)
· 4 cups frisée or radicchio
· 4 cups baby spinach
· 1/2 cup (2 ounces) crumbled soft (log-style) goat cheese
Directions:
1. Preheat oven to 400°.
2. Wrap each beet in aluminum foil. Bake at 400° for 1 hour and 30 minutes or until tender. Discard foil; cool beets for 30 minutes. Trim off beet roots; rub off skins. Cut beets into 1/8-inch-thick slices.
3. Combine cranberry juice, cranberries, sugar, and vinegar in a small saucepan. Bring to a boil; cook 11 minutes or until mixture thickens. Remove from heat. Stir in shallots, salt, and pepper. Gradually add oil, stirring with a whisk.
4. Combine lettuce and spinach in a large bowl. Add cranberry mixture; toss to coat. Add beets; toss gently to combine. Divide salad evenly among 6 plates. Top each salad with cheese.
Nutrition Facts: (per serving) 130 Calories, 4.5g Total Fat, 1.5g Saturated Fat, 5mg Cholesterol, 280mg Sodium, 20g Total Carbohydrate, 3g Fiber, 14g Sugar, 3g Protein, 15% Vitamin A, 15% Vitamin C, 4% Calcium, 8% Iron. Based on nutrient analysis by ESHA Food Processor SQL program.
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All About: Beets don’t have the kind of history that inspires books or poetry. About the most interesting thing you can say about beets, which have apparently been cultivated since prehistoric times, is that early Romans only ate the tops, leaving the roots for medicinal purposes. However, once they got around to cooking the bulbs, they found that they liked them very much indeed. Beets, sugar beets and chard are in the same family, which is why chard leaves (the red-ribbed ones in particular) look so much like beet greens. All three were developed from wild species in Southern Europe.
Selecting: More and more beet varieties are becoming available, some with golden-hued roots appearing in farm markets recently. When selecting fresh beets, their skin should be smooth and firm, with no soft spots. Buy small to medium globes – larger ones tend to be tougher. If the stems and leaves are attached, the leaves should be bright, dark green and fresh looking.
Storage: To store beets, separate the leaves from the root, leaving an inch or two of the stems attached to the root. Remove any leaves that are damaged before storing the tops in a plastic bag - preferably one that is perforated - in the crisper section of the refrigerator for no more than a few days. Don’t peel or clean the root since the skins will slip off easily during cooking. Put roots in a plastic bag and put them in the refrigerator, where they will keep at least a week.
Preparing: Step 1: Wash the beets whole, and trim to one inch from the stem to minimize bleeding before placing on a foil-lined baking sheet. Step 2: After cooking, trim off about 1/4 inch of the beet roots. Step 3: Rub off the skins. They should slip off easily after cooking. TIP: use disposable latex gloves from the drugstore. They're thin enough to allow dexterity while protecting hands from stains.
Nutrition: 1 medium beet (about 3 ounces) has 50 calories, 0.5 grams of fat, 11 grams of carbohydrates, 2 grams of dietary fiber and 1 gram of protein. Beets are also a good source of potassium (about 312 mg per serving) and a fair source of vitamin A (4% of the RDA). Beet greens are more nutritious than the beets themselves. They have almost twice the potassium of beets and high amounts of beta carotene, an important antioxidant that helps to fight numerous diseases. Beet greens contain high levels of folic acid, which can help ward off certain birth defects and lung cancer. And speaking of lungs, some studies indicate that beet greens can dampen cravings for nicotine, which may help smokers kick the habit.
Total Nutrition for Meal Two: 400 Calories, 8.5g Total Fat, 2.5g Saturated Fat, 10mg Cholesterol, 400mg Sodium, 74g Total Carbohydrate, 14g Fiber, 17g Sugar, 11g Protein, 255% Vitamin A, 60% Vitamin C, 14% Calcium, 18% Iron.
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Dessert: Jeweled Clementines with Vanilla Sauce
You can serve this simple dessert in martini or wine-glasses for an upscale holiday touch. Orange juice is an acceptable substitute for Grand Marnier, but the liqueur is what makes this an elegant dessert. Recipe makes 6 servings of ~3/4 cup clementines & 3 Tbsp. sauce.
Ingredients:
· 1 & 1/2 tablespoons sugar
· 1/4 cup white wine vinegar
· 1/2 cup Grand Marnier (orange-flavored liqueur)
· 4 cups clementine sections (about 12 clementines)
· 1 tablespoon 1% milk or unsweetened almond milk
· 1 (8-ounce) carton vanilla low-fat yogurt
· Mint sprigs (optional)
Directions:
1. Combine sugar and vinegar in a small, heavy saucepan. Bring to a boil; cook 6 minutes or until amber brown. Remove from heat; stir in liqueur.
2. Place the clementine sections in a large bowl; pour sugar mixture over sections. Cover and chill 2 hours, stirring occasionally.
3. Combine milk and yogurt, stirring with a whisk. Spoon clementine mixture into individual bowls or stemmed glasses, and top with the yogurt mixture. Garnish with mint, if desired.
Nutrition Facts: 120 Calories, 0.5g Total Fat, 0g Saturated Fat, 0mg Cholesterol, 20mg Sodium, 24g Total Carbohydrate, 2g Fiber, 19g Sugar, 2g Protein, 2% Vitamin A, 100% Vitamin C, 8% Calcium, 2% Iron. Based on nutrient analysis by ESHA Food Processor SQL program.
In-Season Highlight: Clementines
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Peak Season: In North America, the clementine season runs from mid-November through January.
Selecting: Clementines are often sold in pre-packaged mesh bags or boxes. If you are able to sort through loose clementines, select those that are firm and heavy for their size. Clementines that are fragrant with rich color and thick skins will be easy to peel and delicious. The skin of a ripe, juicy Clementine will feel loose on the fruit and should have no brown spots or wrinkles. Green areas on the skin aren't a sign of poor flavor - it just means the fruit isn't ripe yet but can be stored until it's ready to be enjoyed.
Storing: Clementines should be stored in a cool, well-ventilated area. The ideal storage temperature for all citrus fruits about 7 or 8 degrees Celcius. They can stay at room temperature for up to one week. If refrigerated, they will keep for up to two weeks
Preparing: Clementines are sometimes called "zipper oranges" because they're so easy to peel. Peeling is the only "preparation" you need to enjoy this healthy, grab-and-go fruit. For clementine juice, slice several clementines in half, remove any seeds and then apply the fruit to a juicer. Using an electric citrus fruit juicer will give you more juice than a manual juicer. To get fresh juice from one clementine, simply stick a fork in it and squeeze without removing the fork.
Nutrition Notes: Clementines are similar to tangerines in nutritional value. One clementine provides 35 calories, mostly from the 9 grams of carbohydrates. Clementines are also a source of fiber, vitamin C, folic acid and potassium. One clementine has 1.3 grams of fiber and 36 milligrams of vitamin C, as well as 18 micrograms of folic acid and 131 milligrams of potassium.
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This concludes my first installment of seasonal recipes!
What do you think? What other recipes have you prepared using winter-season produce?
Sincerely, the Good Life Center
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