Spinach and Feta Turkey Burgers

YUM! Give these a try sometime.

1.2 pounds ground turkey*
5 ounces frozen spinach, thawed and squeezed dry
1/2 cup crumbled feta
1 garlic clove, minced
1 egg, beaten
Extra virgin olive oil
Pesto (optional)

Mix first five ingredients well, then form into six patties. Preheat a saute pan over medium heat. Coat the pan with olive oil and saute burgers on both sides until cooked through. Spread pesto (if you like) on toasted whole-grain buns and serve. Add lettuce, tomato, onion, or whatever veggies you like.

*You don't have to use exactly 1.2 pounds...just a pound or so. Ours just comes in 1.2-pound packages.

Apple and Quinoa Salad/Cereal

My neighbor, Sue Klayman, turned me on to this recipe. It was in the January issue of 417 Magazine as the winner in MaMa Jean's Keep it Clean Recipe Contest. To be considered "clean," a recipe had to be made with food that's as natural and healthy as possible - and no chemicals, preservatives or highly processed ingredients.

Sue made it and brought me a sample to try last week. I absolutely loved it. I told Matt about it and asked him if he wanted me to save him some to try, and he said, "Eh, no thanks." So, I ate it all myself.

On Friday I made a batch, and he popped in the kitchen to analyze everything that was going in it. He still turned up his nose. But, then he tried it. And. He. Loved. It. We ate the whole batch that afternoon, so I made another on Saturday. We sent some home with Matt's dad to try, and he liked it, too! In the magazine it's called "Quinoa Salad," - pronounced "keen-wa" - but, I really don't think that's a very good name for it. It's more like an apple-quinoa cereal... or granola? It's sort of breakfast-y (except for the celery, which really just adds some crunch and not too much taste), but, you can certainly eat it for breakfast or lunch or just for a snack. Here's the recipe. (I tweaked it a bit - for example, the original recipe says to boil the quinoa in half water/half apple juice, but, we didn't have any apple juice, and it's loaded with sugar anyway, so I just used water. It also called for vanilla-flavored yogurt, but I used plain, nonfat yogurt and added a little honey to sweeten it.) Tryyyyy it. You'll liiiiiike it.

1 cup water
1/4 teaspoon cinnamon
Dash nutmeg
1/4 cup red quinoa, rinsed
1/4 cup yellow quinoa, rinsed
2 medium-large apples, diced
1 tablespoon orange juice, to coat apples
1/4 cup dried cranberries
1/3 cup toasted walnuts, roughly chopped
1/4 cup celery, diced
1/2 cup non-fat plain yogurt
Honey, to sweeten yogurt to taste

Boil quinoa, cinnamon and nutmeg in water until all the liquid is absorbed. Transfer quinoa to a large mixing bowl, cover and refrigerate until chilled. Then add apples, cranberries, walnuts and celery, stirring well. Mix yogurt and honey in a small bowl, then fold into apple and quinoa mixture. Serve immediately or refrigerate for later.

*Quinoa is an ancient seed that has recently become popular again. It's considered a complete protein - it contains all nine of the essential amino acids that the human body needs. If you live around here, you won't be able to find quinoa in the local grocery store; however, it is available at the Truck Patch in Mountain Home, Ark., and at Jean's Healthway in Ava.

Green Tea Truffles: a decadent treat for your sweetheart this Valentine’s Day

If it’s a sweet tooth you have, this may not be the treat for you, but it will certainly satisfy any dark chocolate lover’s craving. Both green tea and dark chocolate are packed with antioxidants, so it’s actually a healthy alternative (when consumed in moderation, of course) to a typical heart-shaped box of chocolates.

¾ cup fat-free half-and-half
4 decaffeinated green tea bags
½ pound bittersweet chocolate, finely chopped (I like Ghirardelli)
¼ cup unsweetened cocoa powder

Heat half-and-half in a small saucepan over medium heat. When it comes to a simmer, remove from heat and add tea bags; allow tea to steep 5 minutes.
Gently squeeze bags over half-and-half to extract extra flavor and discard. Return to a simmer and pour over chopped chocolate in a medium bowl. Stir to combine. Place bowl in freezer until set, about 10 minutes, removing and stirring every 2 minutes. Chocolate is ready to roll into truffles when it is no longer a pudding-like consistency and is starting to harden.
Scoop out about 2 teaspoons chocolate mixture and roll in the palms of your hands to form a 1-inch ball. Repeat with remaining chocolate. Place cocoa powder in a shallow dish. Roll balls in the cocoa powder to coat. Shake off any excess cocoa powder. Serve at room temperature or store in an airtight container in the refrigerator for up to 2 weeks.

Oh, this is so true...

Today's health tip:

"At times, you will not feel like exercising. If you're just feeling a little tired or low on energy, go ahead and try to complete your routine. The workout will likely boost your energy level and your mood."

Broccoli Soup

This morning I was trying to think of something quick and healthy I could whip up for lunch, when I stumbled across a bag of frozen steam-in-the-bag broccoli in the back of our freezer. Matt is working at the dock until noon, so I wanted to have something made when he gets home. I adapted this recipe from a South Beach cookbook - it is soooo easy, it took me less than 30 minutes... not sure if I can wait until noon to eat it. Enjoy!

Easy Broccoli Soup
Extra virgin olive oil
Half an onion, chopped
Minced garlic
1 12-oz package frozen steam-in-bag broccoli
Salt & pepper, to taste
Chicken broth
Lemon juice
Fat free half and half

Saute onion and garlic in olive oil in a medium sauce pan, 5 to 10 minutes or until tender. Microwave broccoli according to directions on the bag. Add steamed broccoli to the pan. Season with salt and pepper and add enough chicken broth to cover the veggies. Add some lemon juice, then bring to a simmer, partially cover pan and let cook for 10 minutes or so. Remove pan from stovetop and use a hand blender to puree the soup. Add a splash of fat-free half and half to make it creamy. This is a small batch - good for two or three people. Double it if you want to feed more. (Note: You can use fresh broccoli instead of frozen, it'll just take a little longer to cook.)

Wash your veggies as soon as you get them home

A tip I learned from watching 30 Minute Meals with Rachel Ray on the Food Network: Always wash and properly store your veggies AS SOON AS you get them home from the grocery. That way they'll be ready to eat when it comes time to cook dinner. I always try to do this. I like to buy romaine lettuce by the head. It takes a little prep work to get it ready for a salad, so when I get it home from the store, I cut of the stems, chop it in bite-size pieces, wash it, drain it, spin it - in my handy dandy salad spinner (if you don't have one, I highly recommend getting one - they're less than $10 at Wal-Mart), and I put it in gallon-size plastic bags with a couple of paper towels to soak up any excess moisture. And voila, it's ready the next time I want to make a salad. Same goes for asparagus. We love to roast asparagus, and after throwing away too many bunches (because we stuck it in the fridge, forgot about it and let it go bad), we finally figured out the best way to keep it fresh. We wash it, cut off the ends, dry it, put it in freezer bags and freeze it. Even if you're planning to use it in a few days, I recommend freezing it to keep it fresh. Asparagus only lasts a couple of days in the fridge before it starts to go bad. And that's my tip of the day this beautiful Friday afternoon. Have a wonderful weekend, everyone!

Spaghetti Squash with Tomatoes & Feta

I got this recipe from my good friend, Jessica. I usually eat spaghetti squash with just a dash of salt and pepper and a touch of olive oil drizzled over it. I think it’s delicious served as simply as that. But, this recipe takes it up a notch, adding some bold flavors, such as garlic and feta, and makes for a healthy, tasty and unique side dish.

1 spaghetti squash, halved lengthwise and seeded
2 tablespoons olive oil
1 onion, chopped
1 clove garlic, minced
1 1/2 cups chopped tomatoes (any kind will do - regular, cherry or diced canned)
3/4 cup crumbled feta cheese
1/4 cup chopped fresh basil (in this case, fresh really is best)

Preheat oven to 350 degrees. Lightly grease a baking sheet. Place squash cut sides down on baking sheet and bake 30-45 minutes or until a sharp knife can be inserted with only a little resistance. Remove squash from oven and set aside to cool so that it can be easily handled. Meanwhile, heat olive oil in skillet over medium heat. Sauté onion until tender. Add garlic and sauté another 2-3 minutes. Stir in tomatoes and cook until tomatoes are warm. Use a large spoon to scoop the stringy, spaghetti-like pulp from the squash and place in a bowl. Toss with sautéed vegetables, feta and basil. Serve warm.

The best six doctors anywhere
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they'll ease
Your will they'll mend
And charge you not a shilling.
~Nursery rhyme quoted by Wayne Fields, What the River Knows, 1990

All About Greens

My column in the paper last week was about making (and keeping) New Year's resolutions and about the benefits of eating greens. In an effort to inspire you to try some new recipes and to eat more greens, here are several ways to prepare them. Enjoy!

Roasted Kale or Brussels Sprouts
1 bunch kale or 1 pound Brussels sprouts
Extra virgin olive oil
Salt and pepper

For kale: Tear washed and dried kale from center stem in bite-size pieces. Place on cookie sheet. Drizzle with olive oil. Using your hands, toss kale around on cookie sheet, rubbing oil on each piece. Sprinkle lightly with salt and pepper. Roast in a 400-degree oven for about 10 minutes, or until kale is light and crispy. (Edges may look black.) Remove from oven and serve immediately. (This recipe is courtesy of our own Sue Ann Luna Jones, via Martha Stewart. Matt and I have had this and love it!)
For Brussels sprouts: Cut off the brown ends of the Brussels sprouts and pull off any yellow outer leaves. Mix them in a bowl with the olive oil, salt and pepper. Pour on a sheet pan and roast at 400 degrees for 35 to 40 minutes, until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Serve immediately.

Sauteed Greens
½ cup thinly sliced onions
2 cloves garlic, minced
1 tablespoon olive oil
1 pound greens (mustard, collard, beet or turnip)
2 to 3 tablespoons chicken broth or vegetable broth
Salt and pepper, to taste
¼ teaspoon dark sesame oil (optional)
Red pepper flakes (optional)

Sauté onions in olive oil over medium heat in a large pan until the onions begin to brown and caramelize, about 5 to 10 minutes. Add the minced garlic and cook a minute more until fragrant. Add the greens and broth and cook until the greens are just barely wilted. Season with salt and pepper. Toss with sesame oil or add red pepper flakes, if you like.

Vegetable and Bean Soup
1 bunch Swiss chard, thick stem ends removed and discarded
2 teaspoons extra virgin olive oil
2 celery stalks, chopped
1 small onion, chopped
1 garlic clove, minced
3 cups low-sodium tomato or vegetable juice
1 can unsalted diced tomatoes
1 can white beans (great northern, cannellini or garbanzo), drained and rinsed
½ teaspoon dried oregano
Salt and pepper, to taste

Submerge chard in cold water and rinse thoroughly. Thinly slice stems and coarsely chop leaves. Heat 2 teaspoons of olive oil in a large saucepan over medium-high heat. Add celery and onion and cook, stirring often, until softened, about 5 minutes. Add garlic and cook 1 minute more. Add juice, tomatoes with juice, beans and oregano; bring to low boil. Reduce heat to medium-low, cover and simmer for 10 minutes. Add chard and cook 5 minutes more. Season with salt and pepper.

Bok choy chicken soup
3 cups chicken broth
10 leaves bok choy, thinly sliced
2 teaspoons soy sauce
2 teaspoons sesame oil
1 teaspoon red pepper flakes
1 garlic clove, peeled and chopped

Bring the chicken broth to boil in a medium saucepan. Stir in red pepper flakes, soy sauce, sesame oil and chopped garlic. Add the bok choy. Simmer for up to 10 minutes, until the bok choy leaves turn dark green and are wilted and tender.

Spinach and Romaine with Feta and Cranberries
2 cups fresh spinach leaves
2 cups romaine lettuce
Crumbled feta
Dried cranberries
Chopped walnuts
1 medium apple or pear, chopped
Olive oil and vinegar salad dressing
Juice of 1 orange

Mix washed and dried spinach and romaine in bowl. Sprinkle with crumbled feta, cranberries and walnuts—however much you like. Add apple or pear. Squeeze juice from one orange over top. Drizzle with olive oil and vinegar salad dressing. Toss just before serving. (We eat this ALL the time at our house.)