Creative Living with Sheryl Borden

Foods & Nutrition 6800 Series Section II Table of Contents

Foods & Nutrition

Got Kale?...... I-3 Red : Complete ...... I-4 Fun with Candy Melts...... I-5 Recipes from Johnny Vee...... I-6 G-Free Foodie...... I-8 Common Questions About Lactose Intolerance...... I-9 Fall in Love with Dairy Again...... I-10 What Makes Fuel Up to Play 60 Unique?...... I-11 California Figs...... II-12 Holiday Recipes & Entertaining...... II-14 Homestyle in a Hurry...... II-17 Freekeh Foods...... II-17 Festive Foods...... II-18 Guests...... II-20

Due to the size of this section, it has been separated into two sections in order for it to be downloaded more quickly. For instance, “Got Kale?” is in Section I on page 3, whereas “California Figs” is in Section II on page 11.

California Figs

alifornia Figs are the special ingredient that Recipes to try when you get out the barbecue should brings out the chef in all of us. Test your culi- include California Fresh Fig Salsa with Grilled Lamb Cnary prowess using figs, the ancient fruit that Chops or Beef Tenderloin with Fig-Cocoa Glaze and many believe was actually the forbidden fruit in the Mission Fig Steak Sauce. Garden of Eden. Make an extra big batch of that Mission Fig Steak Truly spectacular dishes can be created by adding Sauce or double the serving size of the California just a handful of California figs. Like many people Fresh Fig Salsa. Store them in the fridge and use from around the world, you’ll enjoy cooking with them generously with your favorite all sum- plump, juicy California figs. Naturally sweet Califor- mer long. nia figs enhance flavors and bring the right touch of sweet balance to every dish. End the meal with these delicious crowd pleasers - Spiced Poached Figs with Honey Cream or Warm With Fresh California Figs, the simpler the better! Chocolate Dipper for any summer time dessert. California Fresh Figs and Gingered Mascapone is an easy-to-make first or final course. Prepare it, and Savory Fig and Goat Cheese Tart prepare to impress! with Arugula

1/2 cup Marcona 3/4 cup all-purpose flour, divided 1/4 cup unsalted butter; chilled & cut into small pieces 2 tablespoons honey 1/3 cup fig spread 3 ounces fresh goat cheese, crumbled 2 cups packed baby arugula or mixed salad greens 2 teaspoons balsamic vinegar 2 teaspoons extra virgin oil Sea salt and freshly ground ; to Slice ‘em or dice ‘em! California Figs make classic taste chutneys and jams, and provide the perfect sweet and savory balance to create a new favorite salsa. Process almonds in food processor with 1/4 cup flour Simply Delicious Figs -- So Many Possibilities. until coarse powder. Add remaining flour and process until well blended. Sprinkle butter pieces over mixture Sweet, savory, fresh or dried, sliced, diced, baked, and pulse until puréed or sautéed - there are a lot of ways to enjoy blended. Contin- simply beautiful, simply delicious California Figs. ue pulsing while adding honey Start your next party with Seared Fresh Black Mis- and process until sion Figs or Caramelized , Fig and Goat dough begins Cheese Tarts for a tasty tidbit while you bask in the to form clumps, sun with friends in your backyard. scraping as nec- essary.

12 Preheat oven to 375°F. Press dough into bottom and Rib Eye Steak with Black Pepper, Mis- evenly up sides of a buttered 8- or 9-inch tart pan. sion Figs, Roasted and Freeze 15 minutes, until firm. Then, bake at 375°F for 12 to 15 minutes, until lightly browned. Spread a thin Roasted dried California Mission figs and black pep- layer of fig spread evenly onto tart and sprinkle goat per bring a very deep and meaty flavor to spread cheese evenly on top. Bake 8 to 10 minutes longer over sliced steak, while roasted garlic cloves add a until crust is golden brown and goat cheese is soft- somewhat rustic country style to merging flavors from ened. Cool slightly and cut into 8 pieces. subtle sweetness to garlicky to spicy black pepper. To serve, toss arugula with balsamic vinegar and olive 8 dried California Mission figs oil; season with salt and pepper. Divide and top each 1 bulb garlic tart piece with 1/4 cup arugula mixture. Serves 8. 3 tablespoons extra virgin , divided 1/2 teaspoon coarse salt Fig Vinaigrette 1 teaspoon coarsely ground black pepper 1/2 cup chopped fresh California figs 1 lemon 3 tablespoons extra virgin olive oil 1 thick-cut rib eye steak (16 to 18 ounces) 3 tablespoons sherry, raspberry or white bal- Salt and freshly ground black pepper; to taste samic vinegar 1 bunch fresh thyme sprigs (about 1/2 cup, 1 clove garlic, minced loosely packed) Sea salt and freshly ground pepper; to taste Preheat oven to 350°F. Remove and discard stems Arugula Salad from figs, and cut in half, lengthwise; place in large 4 cups baby arugula ovenproof pan; set aside. Separate garlic into in- 8 small fresh California figs dividual unpeeled cloves, and add to pan along 2 ounces top quality blue cheese, divided with figs, olive oil, 1/2 teaspoon salt and 1 teaspoon 8 strips prosciutto (about 4 inches long by 1 fresh ground black pepper; toss to coat well. inch wide) Roast at 350°F for about 20 minutes or until gar- 2 tablespoons balsamic vinegar lic cloves are soft and fully cooked. Set aside. 1/4 cup pine nuts, toasted Rub steak liberally on all sides with olive oil, salt and Fig Vinaigrette pepper. Prepare a hot charcoal fire and, over hottest Combine figs, olive oil, part of fire, sear steak on both sides. Then, move vinegar and garlic in steak to a cooler area and finish grilling, slowly, for blender or food pro- about 5 minutes on each side for medium rare (145°F cessor and process internal temperature at thickest part) or 10 minutes until smooth. Season to on each side for medium (160°F). Remove from grill taste with salt and pep- and allow to rest for 10 to 15 minutes before slicing. per; cover and store in refrigerator until ready To serve, heat 2 tablespoons extra virgin olive oil in a to serve. skillet over medium high heat. Add roasted fig and garlic mixture and carefully shake the skillet. Add Arugula Salad thyme sprigs and toss or stir until thyme is fragrant, Divide and arrange aru- about 30 seconds. Remove from heat; squeeze gula on 4 salad plates. Starting at stem end, cut figs juice from lemon over all. Cut steak into thick slices in half nearly through but leaving blossom end intact. and fan onto Press 1/2 tablespoon cheese in center of each and serving plat- press halves together. Wrap each fig with prosciutto ter. Spoon fig and secure with toothpick. Grill over high heat 5 min- mixture, along utes, turning frequently, and basting with balsamic with thyme vinegar. As soon as prosciutto is crisp, remove from sprigs and pan grill and arrange 2 figs on each plate. Sprinkle with juices over remaining cheese and pine nuts. Serve dressing on steak; drizzle the side. Serves: 4. 13 with a little extra virgin olive oil and squeeze lemon juice over all. Serve at once. Holiday Recipes & Note: To oven roast the steak: Preheat oven to 350°F. Heat 2 tablespoons olive oil in large oven- Entertaining proof skillet over high heat. Add steak and sear on both sides until nicely browned. Transfer to Thanksgiving Chopped Salad preheated oven and roast about 15 minutes for medium rare (145°F) or a little longer for medium 1 pkg. (about 1 (160°F). Remove from oven and allow to rest pound) Shady about 15 minutes before slicing. Serves: 6. Brook Farms® Breast Spiced Port Poached Figs with Tenderloins 1 Tbsp. olive oil Honeyed Cream 1/2 tsp. salt 1/4 tsp. black pepper 12 fresh, ripe medium California figs 6 cups chopped 1/4 cup honey radicchio 4 cups port wine 6 cups chopped Pinch of salt romaine hearts 1/4 cup balsamic vinegar 1 cup dried cranberries 2 lemons, zested 3/4 cup bottled balsamic dressing 2 oranges, zested 3 Tbsp. maple syrup 2 whole cloves 1 cup sliced or slivered almonds, toasted 2 sticks 3 Tbsp. maple syrup 3 star anise 1 cup sliced or slivered almonds, toasted 8 peppercorns Preheat oven to 350° F. Brush tenderloins with olive Honeyed Cream oil and sprinkle with salt and pepper. Place ten- derloins on a baking pan and bake covered for 30 1/2 cup heavy cream minutes. Uncover and bake until internal tempera- 1/2 cup sour cream ture reaches 170°F, about 20 minutes. Cool turkey 1 tablespoon honey and shred or cut into 1/2-inch cubes. In a large bowl, Mint leaves; for combine turkey, radicchio, romaine and cranberries. garnish Whisk together balsamic dressing and maple syrup, pour over salad and toss gently until combined. Trim thin slice from bottoms of figs; set aside. Com- Transfer to serving bowl and sprinkle with almonds. bine 1/4 cup honey, port, salt, vinegar, lemon and orange zests, cloves, cinnamon, anise, and pep- (This salad is a great way to use roast turkey left over percorns in large saucepan. Heat to boiling; re- from Thanksgiving dinner.) duce heat. Add figs and simmer for 5 minutes. Set aside to cool. Meanwhile, whip creams and 1 tablespoon honey together until fluffy; divide and Turkey Cutlets with Winter Fruit Sauce spoon onto 6 individual serving plates. Arrange figs on top and drizzle with poaching liquid and gar- 1/2 cup white wine nish with mint leaves. Serves: 6 (2 figs each.) 1/2 cup low-sodium chicken broth 1/2 cup dried apricots 1/2 cup dried plums 1 cinnamon stick 1 package (about 1 1/2 pounds) Honeysuckle COURTESY: Karla Stockli White® Turkey Breast cutlets California Fig Advisory Board Salt and black pepper www.californiafigs.com 2 teaspoons olive or vegetable oil 1/4 cup half-and-half 14 1 teaspoon cornstarch To make Three- 1 12-oz. package whole wheat linguine, cooked Salad, in 2 tablespoons chopped large bowl, mix together kidney In small sauce- , garbanzo pan, bring wine, beans, green broth, dried beans, corn, apricots, dried tomatoes, onion, plums and cin- vinaigrette and namon stick to a dill. Season with simmer. Remove salt and pepper. from heat, cover and let stand at Brush turkey pat- least 10 minutes. ties with half of Season turkey the barbecue sauce. Grill over gas or charcoal about with salt and pep- 2 minutes on each side, or cook over medium heat in per. In large skil- skillet coated lightly with cooking spray until cooked let, heat oil over through. When turkey patties are cooked, brush with medium heat. remaining barbecue sauce; place in buns. Serve with Cook turkey about 4 minutes on each side or until Three-Bean Salad. browned and cooked through. Remove from skillet; keep warm. Add wine, broth and dried fruit to skillet; COURTESY: Christine Palumbo discard cinnamon stick. Simmer until about 1/2 cup Honeysuckle White & Shady Brook Farms liquid remains. In small bowl, mix half-and-half and www.honeysucklewhite.com cornstarch. Add to skillet; simmer 1-2 minutes or until & www.shadybrookfarms.com sauce thickens. Place linguine on platter or individual plates; arrange turkey cutlets on top of linguine and spoon sauce and fruit over. Sprinkle with parsley.

Barbecued Turkey Burgers with Three- Bean Salad

1 15.25-ounce can kidney beans, drained and rinsed 1 15-ounce can garbanzo beans, drained and rinsed 1 cup frozen cut green beans, thawed 1 cup frozen corn kernels, thawed 1 cup diced plum tomatoes 1/2 cup diced red onion 1/2 cup low- honey- vinaigrette 3 Tbsp. chopped fresh dill or 1 Tbsp. dried dill Salt and black pepper 1 pkg. Honeysuckle White® Ground Turkey Patties 1/3 cup smokey barbecue sauce 4 whole-grain hamburger buns, toasted or grilled Optional: Lettuce, and red to garnish burger

15 Homestyle in a Hurry

ou might ask, what is “Homestyle Cooking”? Brown ground Homestyle is cooking like your mother or your beef in skillet. Add Ygrandmother used to. But there are shortcuts soup and blend. to make it quicker and easier. We can still have those Spread mixture in a good home cooked meals without spending all day in 1 1/2 quart casse- the kitchen. The truth is most of us don’t have all day role. Sprinkle with to spend in the kitchen, or we want to do other things cheese; then top with our time. However, it is still important to have with tater tots. Bake in 400 degree oven for 15 to 20 those good home cooked meals to enjoy with our minutes or until tater tots have browned and cheese families or friends. has melted.

Eating out gets really old and expensive after awhile. NOTE: This recipe also microwaves well. Microwave Eating out less gives you more control over what you 6 to 8 minutes or until heated through. eat and what ingredients are added to your food al- lowing you to make healthier choices. Pickled Okra Slaw

Don’t forget that using a slow cooker or preparing 1/2 cup sour cream food ahead and popping it in the oven sometimes is 1/2 teaspoon sugar the fastest way to cook. One dish meals, skillet din- 1 teaspoon salt ners or stir fry are also delicious and can be ready in 1/4 teaspoon pepper a jiffy. 1 pkg. (16 ozs.) shredded coleslaw mix Peachy Pork Picante 1/2 cup sliced pickled okra 1 jar (4 ozs.) diced pimiento, drained. 2 lbs. boneless pork, cut into 3/4- inch cubes Stir together sour cream, sugar, salt and pepper. Toss 2 tablespoons taco seasoning mix together coleslaw mix, pickled okra, diced pimiento 1 to 2 tablespoons oil and sour cream mixture. 1 jar (16 ozs.) chunky picante sauce Lemon Custard Cake 2/3 cup peach preserves Hot cooked 1 prepared angel food cake Coat pork cubes with taco seasoning. Heat oil in a 1 pkg. (3.4 ozs.) large non-stick skillet over medium-high heat; add instant lemon pork and cook until brown, stirring occasionally. Add pudding mix picante sauce and preserves to skillet, lower heat. 1 1/2 cups cold milk Cover and simmer for 15 to 20 minutes. Serve with 1 cup (8 ozs.) sour hot rice. Makes 8 servings. cream 1 can (21 ozs.) cherry pie filling Tater Tot Special Tear angel food cake into bite-size pieces. Place in a 1 lb. ground beef 13 x 9 x 2-inch pan. In a bowl, combine the pudding 1 can (10 ozs.) cream mix, milk and sour cream. Beat until thickened, about of celery soup 2 minutes. Spread over cake. Spoon pie filling on top. 1 cup grated Cheddar Chill until served. cheese 1 pkg. (16 ozs.) frozen COURTESY: Connie Moyers tater tots, thawed NM Cooperative Extension Service 16 Freekeh Foods

Freekeh? What is that? step 1 - Preparing the peppers So glad you asked! Freekeh is a process which Add about 2 inches of water to a large pot and bring means “to rub” in . Freekeh was created by ac- to a boil. Reduce heat to low and add in the sweet cident nearly 2,000 years ago when a Middle Eastern peppers. Cover and cook for about 4-5 minutes until village was attacked and their crop of young green they’re slightly soft. Remove peppers from pot and wheat was set ablaze. Most folks would sulk over set aside to cool. their misfortune, but the crafty villagers rubbed off the chaff, cooked it up and “Eureka!” Freekeh was cre- step 2 - Preparing the stuffing ated. We’re proud to offer you this tasty, nutritious Pour 2 1/2 cups water and the freekeh in a saucepan ancient grain with a funny name. and bring to a boil for about a minute. Reduce heat to medium. Stir in tomato paste, onion and garlic. Cover So what do you do with Freekeh? and simmer for about 25 minutes until the freekeh is The question should be... what can’t you do with it? tender. In a large bowl, add freekeh and all ingredi- We love it in soups, pilafs, salads, you name it! ents except the steamed peppers, stir and set aside. There really is no wrong way to Freekeh! So go ahead -- unleash your imagination and make it your step 3 - Stuffing the peppers own. Adopt it, fall in love with it. Place the peppers in a 9 x 12” casserole dish. With a large spoon, carefully fill the peppers. The contents Vegetarian can come up above the edge of the pepper. Pour about 1/4 inch of water in the dish and place in pre- Stuffed peppers take a little heated oven. Cook for about 30 minutes. Serves 6. longer to prepare, but they’re worth it. They can be frozen in- Option: Sprinkle grated low-fat pepper jack cheese dividually, so they make a great on top of the peppers after 20 minutes and continue grab-and-go lunch. If you have to cook 10 minutes more. any of the stuffed pepper filling left, toss it in a whole wheat Mexican Freekeh Chili wrap or on top of some greens for a Mexican salad. Like most chili, this tastes even better the next day. I have made this a thousand ways using just beans 1 8-oz. package and sometimes adding spicy sausage to the chili. cracked freekeh (1 cup) Sometimes in a pinch, I even add a jar of whatever (use Original, Tamari, or Rosemary Sage vari- salsa I have on hand if I am out of fresh peppers, and ety of Freekeh) it tastes great. 2 1/2 cups water or vegetable broth 4-6 sweet peppers, sliced in half and seeds re- 1 8-oz. pkg. cracked moved freekeh (1 cup) 1 15-ounce can Aduki beans, or pinto beans 1 large onion, diced 1 12-ounce jar of your favorite salsa 8-10 garlic cloves, smashed 2 tablespoons tomato paste 2 sweet peppers, sliced 6-8 cloves of garlic, chopped in 2-inch strips 1 small onion, diced 1 jalapeno, diced with 2 limes, juiced seeds removed or 1/2 bunch of fresh cilantro 1/4-sliced poblano 1 1/2 cups corn, fresh or frozen, thawed pepper 2 cups grape tomatoes, sliced in half 4-6 tablespoons mild chili salt and fresh cracked pepper to taste powder 17 1 15-ounce can Aduki beans, pinto beans or black beans, rinsed, drained Fresh cracked pepper and salt to taste A few shakes of your favorite hot sauce or Festive Foods chili sauce

In a pot, toss in olive oil, onion, sweet peppers and Baked Salmon with Avocado garlic and sauté on medium until onions are trans- Mango Salsa lucent. Add in all spices as well as the remaining ingredients and stir. Keep heat on low and continue Salsa to cook with lid partially on for about 25 more minutes or longer, if desired. For more flavor, simmer on low 1 lg. mango, for an hour or longer. chopped option 1: For a smokier spicy flavor, add in a diced 2 ripe avoca- chipotle pepper. They’re found in the ethnic aisle of dos, chopped most grocery stores. Freeze the remaining peppers in 1/4 cup minced a small plastic bag for next time you make chili. How red onion hot can you go? 1 Serrano chile, minced option 2: Add in Field Roast Chipotle Vegetarian Juice of 2 Sausage® or Tofurkey Kielbasa Vegetarian Sau- limes sage®, to this recipe! You can find it at Whole Foods and other health food stores. You can also add Glaze browned, lean ground turkey to this dish. If you do, you may want to add another 2 cups of tomato sauce or water to keep it moist. 1 Tbsp. brown sugar 1 tsp. honey Try sprinkling nutritional Yeast instead of cheese. Juice of 1 lemon It’s vegan, tastes like cheese and has lots of protein! 1 Tbsp. soy sauce Instead of sour cream, try topping with non-fat plain 4 (6 oz. each) salmon fillets Greek-style . Olive oil Salt, to taste

Prepare salsa, set aside. Mix together Glaze ingredients in a small bowl. Line a roasting pan with aluminum foil, brush with olive oil. Place salmon on pan, skin side down and brush with olive oil. Brush with glaze. Sprinkle with salt. Bake at 400° F. for 10-15 minutes or until fish flakes in the center. Serve with Avocado Mango Salsa. Makes 4 servings.

Macaroni Salad with Tomatoes

1 pkg. (8 ozs.) uncooked pasta 3 Tbsp. Bertolli White Wine vinegar 1 Tbsp. minced fresh basil 3/4 tsp. salt COURTESY: Bonnie Matthews Freekeh Foods 1/2 tsp. sugar www.freekeh-foods.com 18 1/4 tsp. crushed red Cilantro Pesto: pepper 2 Tbsp. Bertolli 2 cups cilantro leaves Extra Virgin Olive 1 jalapeno pepper, seeded and chopped oil 2 cloves garlic, minced 2 tsp. minced garlic 3 tablespoons pine nuts or 4 cups chopped 2 tablespoons olive oil seeded tomatoes 1 tablespoon fresh lime juice (about 6 toma- Salt and pepper to taste toes) 1/4 cup toasted Spray bread crumbs counter 2 Tbsp. thinly lightly with sliced fresh basil non-stick cooking Cook pasta according to package directions, spray. omitting salt and fat. Drain and rinse with cold Combine water, drain. Cover and chill. Combine vinegar, rolls to- 1 tablespoon basil, salt, sugar and crushed red gether and pepper in a large bowl. Add 2 tablespoons oil roll into a and minced garlic, stirring with a whisk. Add 13-inch circle. Place on a sprayed 12-inch pizza cooked pasta and tomato; toss well to coat. pan. Poke several times with a fork to prevent Sprinkle with bread crumbs and remaining sliced bubbles from forming. Bake at 350°F 10 minutes. basil. Remove from oven to cool. Combine cilantro pesto ingredients in a small food processor bowl Cilantro Pesto Pizza and process until almost smooth. Spread evenly over cooled crust. In a bowl, combine chicken 10 Rhodes™ Dinner and taco seasoning and mix well. Heat olive oil Rolls, thawed to in a skillet over medium heat. Add chicken and room temperature cook until cooked through. Place chicken evenly 1 pound boneless, over pesto. Top with cheese, tomatoes and skinless chicken green onion. Bake at 350°F 10-15 minutes. breast, cut into 1-inch pieces Note: I used precooked chicken breasts to save 1 tablespoon taco time. seasoning 2 tablespoons olive oil COURTESY: Connie Moyers 1 1/2 cups grated Colby-Jack cheese Western Research Kitchens 1/2 cup chopped tomatoes 2 tablespoons chopped green onion

19 Foods & Nutrition Guests

Pat Baird Connie Moyers Karla Stockli Country Crock Roosevelt Co. Coop. Ext. California Fig Advisory Board 15 E. Putnam Ave. Service 600 West Shaw #300 Greenwich, CT 06830 P. O. Box 455 Fresno, CA 93704 917-797-1024 Portales, NM 88130 559-243-8600 [email protected] 575-356-4417 [email protected] www.countrycrock.com [email protected] www.californiafigs.com

Dr. Charles Bros Christine Palumbo John Vollertsen (Chef Johnny Vee) Asst. Prof. of Culinary Art 416 Flock Ave. Las Cosas Cooking School Station 26 – ENMU Naperville, IL 60565 231 E. Santa Fe Ave. Portales, NM 88130 630-369-8495 Santa Fe, NM 87505 575-562-2075 [email protected] 505-988-3394 [email protected] www.honeysucklewhite.com [email protected] & www.shadybrookfarms.com www.chefjohnnyvee.com Carol Fenster Savory Palate, Inc. K. C. Pomering 6834 S. University Blvd. #410 G-Free Foodie Centennial, CO 80122 516 barsotti Avenue 303-741-5408 Madera, CA 93637 [email protected] 559-217-6605 www.savorypalate.com [email protected] or www.carolfenster.com www.gfreefoodie.com

Bonnie Matthews Sara Robbins Freekeh Foods DairyMax 2751 Hennepin Ave. #406 P O Box 36377 Minneapolis, MN 55408 Albuquerque, NM 87176-6377 612-240-1408 505-255-0000 [email protected] Cell: 505-259-3194 www.freekeh-foods.com [email protected] www.dairymax.org Connie Moyers Western Research Kitchens Nancy Siler 145 S. Fairfax Ave. Wilton Brands Los Angeles, CA 90036 2240 West 75th St. 323-938-3300 (Lee Pearlstein) Woodridge, IL 60517 [email protected] 630-810-2208 www.calkingsalmon.org 630-810-2710 [email protected] www.wilton.com

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