Recipe of the Week: Flank Steak with Coffee-Peppercorn Marinade

Ever wonder what to do with that left-over coffee in the morning? Why not save it up and use it for dinner! Here’s how:

Flank Steak with Coffee-Peppercorn Marinade

• 3 tablespoon coffee, brewed, strong
• 1 tablespoon vinegar, balsamic
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon sugar, brown
• 2 clove(s) garlic, minced
• 1 teaspoon peppercorns, black, crushed
• 1/2 teaspoon sea salt
• 1 pounds beef, flank steak, trimmed of fat

1. Whisk coffee, vinegar, oil, sugar, garlic, peppercorns and sea salt in a glass dish large enough for meat to lie flat.
2. Add steak and turn to coat.
3. Cover and refrigerate for at least 1 hour or up to 8 hours.
4. Heat grill to high.
5. Remove steak from marinade.
6. Discard marinade.
7. Lightly oil grill rack (see Grilling Tips below)
8. Place steak on grill and cook for 4 to 5 minutes per side for medium-rare.
9. Transfer steak to a cutting board and let rest for 5 minutes.
10. Slice thinly across the grain and serve.

Prep Time: 10 minutes
Cook Time: 10 minutes
Rest Time: 1 hour 5 minutes
Total Time: 1 hour 25 minutes
Servings: 4
Allergy Warning: Red meat
Nutritional Information: Calories: 230, Saturated Fat: 3g, Sodium: 337mg, Dietary Fiber: 0g, Total Fat: 9g, Carbs: 3g, Cholesterol: 45mg, Protein: 23g

Grilling Tips

• To oil a rack: Oil a folded paper towel, hold it with tongs and rub it over the rack. Do not use cooking spray on a hot grill.
• Do not stick a fork in your steak – you will lose valuable juices and with juices goes flavor. Use tongs with steaks.
• Do not pat your steak down – again you will lose valuable juices.

Recipe of the Day: Old-Fashioned Chicken and Dumplings

Remember Sunday dinners at Grandma’s house? How about her homemade chicken and dumplings, the recipe passed on from generation to generation. Bring back the memories with this recipe!

Old-Fashioned Chicken and Dumplings

• 1 3/4 pounds chicken, thighs, boneless, skinless, trimmed and cut into 1.5 inch pieces
• 2/3 cup(s) whole-wheat flour
• 2 tablespoon olive oil, divided
• 2 large carrot(s), diced
• 2 stalk(s) celery, diced
• 1 large onion(s), diced
• 1 tablespoon preservative-free poultry seasoning
• 1/2 teaspoon sea salt
• 1/2 teaspoon ground black pepper
• 28 ounce(s) reduced sodium natural chicken broth (2, 14-ounce cans)
• 1 cup(s) water
• 1 1/2 cup(s) peas (fresh is best but thawed frozen can be used)
• 1 cup(s) whole-wheat pastry flour
• 1/2 cup(s) whole-wheat flour
• 1 teaspoon preservative-free poultry seasoning
• 1/2 teaspoon baking soda
• 1/4 teaspoon sea salt
• 3/4 cup(s) buttermilk, fat-free*

*If you do not have buttermilk, you can substitute buttermilk powder prepared per the package directions. You can also create “sour milk” by mixing 1 tablespoon lemon juice or 1 tablespoon vinegar to 1 cup of milk.

1. Toss chicken with 2/3 cup whole-wheat flour in a medium bowl until coated.
2. Heat 1 tablespoon oil in a Dutch oven over medium-high heat.
3. Reserving the remaining flour, add the chicken to the pot and cook, stirring occasionally, until lightly browned, 3 to 5 minutes. Transfer the chicken to a plate.
4. Reduce heat to medium and add the remaining 1 tablespoon oil to the pot.
5. Stir in carrots, celery, onion, 1 tablespoon preservative-free poultry seasoning, 1/2 teaspoon sea salt and ground black pepper.
6. Cover and cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes.
7. Sprinkle the reserved flour over the vegetables; stir to coat.
8. Stir in broth, water, peas and the reserved chicken. Bring to a simmer, stirring often.
9. To prepare dumplings: Meanwhile, stir whole-wheat flour pastry flour, 1/2 cup whole-wheat flour, 1 teaspoon preservative-free poultry seasoning, baking soda and 1/4 teaspoon sea salt in a medium bowl.
10. Stir in buttermilk.
11. Drop the dough, 1 tablespoon at a time, over the simmering chicken stew, making about 18 dumplings.
12. Adjust heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the chicken is cooked through, about 15 minutes.

Prep Time: 35 minutes
Cook Time: 25 minutes
Total Time: 1 hour
Servings: 6
Allergy Warnings: Gluten, Dairy
Dietary Sensitivities: GERD-friendly
Nutritional Information: Calories: 463, Saturated Fat: 3g, Sodium: 629mg, Dietary Fiber: 6g, Total Fat: 15g, Carbs: 45g, Cholesterol: 91mg, Protein: 34g

Recipe of the Day: Chicken-Fried Steak with Spiced Gravy

Love southern cooking but hate having to go to a restaurant with questionable ingredients in order to get it? Bring the South into your kitchen with this quick and delicious recipe!

Chicken-Fried Steak with Spiced Gravy

• 1 pounds beef, lean top round steak, cut 1/2 inch thick
• Natural olive oil cooking spray
• 1/4 cup(s) whole wheat flour
• 1 tablespoon cheese, Parmesan, grated
• 1/2 teaspoon garlic powder
• 1/2 teaspoon sea salt
• 1/4 teaspoon cumin, ground
• 1/4 teaspoon coriander, ground
• 1/8 teaspoon pepper, cayenne
• 1 egg white(s)
• 1/3 cup(s) buttermilk
• 1 cup(s) natural corn cereal flakes, crushed
• 1 tablespoon real butter
• 3/4 cup(s) milk
• 1 dash(es) nutmeg, ground
• 1 tablespoon whole wheat flour
• 1/8 teaspoon sea salt

1. Preheat oven to 425°F.
2. Cut steak into 4 portions.
3. Coat a baking sheet with nonstick cooking spray; set aside.
4. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the 1/2 teaspoon sea salt, the cumin, coriander, and pepper.
5. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed.
6. Place crushed cornflakes in a third shallow dish.
7. Dip steak pieces into flour mixture to coat.
8. Dip into egg mixture.
9. Coat with crushed cornflakes.
10. Arrange coated steak pieces on prepared baking sheet.
11. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once.
12. In a small saucepan, melt 1 tablespoon butter over medium heat.
13. Stir in 1 tablespoon  flour; cook and stir about 3 minutes or until flour begins to brown.
14. Slowly whisk in 3/4 cup fat-free milk, 1/8 teaspoon salt, and a dash ground nutmeg. Cook and stir until thickened and bubbly.
15. Reduce heat; cook and stir for 1 minute more.
16. Serve Spiced Gravy over steak pieces.

Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Allergy Warnings: Gluten, Dairy, Egg, Red Meat
Diet Sensitivities: Diabetes-friendly
Nutritional Information: Calories: 279, Saturated Fat: 3g, Sodium: 627mg, Dietary Fiber: 1g, Total Fat: 6g, Carbs: 23g, Cholesterol: 75mg, Protein: 31g

Recipe of the Day: Gingered Cranberry-Pear Cobbler

Looking for a crisp and refreshing dessert to take to a summer picnic that will not take all your free time?? Try this recipe!

Gingered Cranberry-Pear Cobbler

• 1/3 cup(s) pear nectar, or apple juice or water
• 1 tablespoon lemon juice
• 8 medium pear, bosc, or Bartlett, slightly underripe, peeled and cut into 1/2-inch-thick slices
• 3/4 cup(s) light brown sugar, packed
• 2 tablespoon cornstarch
• 2 teaspoon lemon zest, freshly grated
• 1 tablespoon ginger, fresh, finely minced
• 2 cup(s) cranberries, fresh or frozen, thawed, coarsely chopped
• 1 teaspoon pure vanilla extract
• 1/3 cup(s) reduced-fat sour cream
• 1 tablespoon natural lemon juice
• 1 1/3 cup(s) whole wheat flour
• 2 tablespoon natural sugar
• 1/2 teaspoon natural salt
• 1/4 teaspoon baking soda
• 1/4 cup(s) olive oil

1. Position a rack in the center of the oven; preheat to 400°F. Coat a 3-quart nonreactive baking dish with cooking spray.
2. To prepare filling: Combine pear nectar (or juice or water) and lemon juice in a large bowl. Toss pears with the juice.
3. Whisk brown sugar, cornstarch, lemon zest and ginger in a nonreactive Dutch oven until combined. Drain the liquid from the pears into this mixture; stir until well blended. Heat the mixture over medium heat, stirring, just until it begins to boil, 2 to 3 minutes.
4. Stir in the pears and cranberries and cook, stirring, until the mixture is steaming, about 2 minutes. Stir in vanilla. Spread the fruit in an even layer in the prepared baking dish.
5. To prepare crust: Combine sour cream and lemon juice in a small bowl. Place flour, 1 tablespoon sugar, salt and baking soda in a food processor fitted with a dough hook or chopping blade; process to combine. Drizzle in oil and process in quick pulses just until the mixture is the consistency of very fine crumbs, stopping and scraping the bottom and sides several times.
6. Add the sour cream mixture; process in quick pulses just until incorporated and the mixture holds together when pressed between the fingers; do not overprocess. If the mixture seems dry, gradually add a little cold water, a teaspoon at a time, and pulse briefly several times just until the mixture is moistened and holds together.
7. Lightly dust a 14-inch-long piece of parchment or wax paper with flour. Turn the dough out onto the paper and let rest for 5 minutes. Knead briefly until the dough just comes together.
8. Lightly flour the top and cover with a second sheet of paper. Roll or press the dough into the same shape as your baking dish, just slightly smaller. Discard the top sheet of paper. Invert the dough, centered, over the fruit. Discard the paper.
9. Using a greased sharp paring knife, cut large decorative slashes in the dough to vent steam. Sprinkle the dough evenly with the remaining 1 tablespoon sugar. Place the baking dish on a rimmed baking sheet (to catch any overflowing juices).
10. Bake the cobbler until the top is golden brown, 40 to 50 minutes. Let cool on a wire rack for at least 20 minutes before serving. Serve warm or at room temperature.

Prep Time: 20 minutes
Cook Time: 53 minutes
Rest Time: 25 minutes
Total Time: 1 hour 38 minutes
Servings: 10
Allergy Warnings: Gluten, Dairy
Diet Sensitivities: Vegetarian
Nutritional Information: Calories: 321, Saturated Fat: 1g, Sodium: 160mg, Dietary Fiber: 7g, Total Fat: 7g, Carbs: 66g, Cholesterol: 3mg, Protein: 3g

Large Gatherings of Food

Today, as I thought upon the upcoming weekend and the huge gathering my family is having on Saturday evening, I began thinking about my new natural eating and how it will come into play at this large gathering of food. I was then reminded of the last large gathering of food I participated in at my workplace. It went a little something like this…

A coworker hit a milestone birthday, so the workplace decided to throw a lunch in their honor. It was mostly sponsored by my employer and most of the food was catered, but a few items were brought in by individual employees. There were chicken salad wraps made with chemically-prepared mayo (and a flour tortilla that I cannot eat), meatballs which were packed with preservatives, and a whole bunch of other non-natural foods, including of course, the birthday cake (which I cannot partake in anyway). My counterpart and I are both natural eaters (which is a well-known fact at our workplace) so as we began to survey the spread of food, we both looked at each other at the same time and said, “What are we going to eat…?” Now, I thought we had said it low enough so no one else could hear, but apparently the woman who had organized the lunch heard us. She promptly turned around and said in a rather smart tone, “Oh I didn’t forget you two. We got you this.” and pointed to….

Oh my dream come true, a VEGETABLE PLATTER!

Yep, we could eat ONE thing on the table: a vegetable platter. Now obviously, neither one of us expects or demands that the entire, majority, or even a decent portion of a large gathering of food be catered to us. But at the same time, as a natural eater, I felt rather insulted that to many people, natural eater = vegetables. There’s more to it than just vegetables! How about finger foods made from real ingredients? What about chips made with natural oils? Or maybe pure meat lunch meat with all-natural cheese? The possibilities for natural eating is endless if you just give it more than two seconds of thought!

So, what did my counterpart and myself learn from this experience? The best thing for a natural eater to do is bring a dish that he or she knows they a) can eat and b) will enjoy. Heck, bring an entree AND a dessert if you’re worried that you will not have a natural option to curb that sweet tooth after the meal. Not only will you at least be able to eat one item on the table that isn’t the vegetable platter, but you can also take pride in knowing that you at least gave others the option of a natural item that doesn’t get smothered in ranch dressing (which normally isn’t natural anyway).

With this being a holiday weekend with tons of gatherings and even more food, don’t be ashamed to bring YOUR food to the party! Make a casserole of all-natural ingredients, put together a cold salad with fresh vegetables and a delicious balsalmic vinaigrette, whatever floats your natural boat! That way you know you’ll be able to eat, and you’ll be guaranteed not to walk away hungry!

With that in mind, how about a delicious and refreshing recipe that you can take with you to the BBQ at your neighbors house??

Mediterranean Chicken Salad

• 6 tablespoons olive oil
• 2 tablespoons plus 2 teaspoons tarragon vinegar
• 1 tablespoon chopped fresh tarragon
• 1/2 tablespoon fresh lemon juice
• 1/2 tablespoon Dijon mustard
• 3 cups diced cooked chicken (from one 3-pound purchased cooked chicken)
• 1/2 cup orzo (rice-shaped pasta; about 3 ounces)
• 1 cup halved cherry tomatoes (about 10 ounces)
• 1 6-ounce jar marinated artichoke hearts, drained
• 1/2 cup coarsely chopped pitted Kalamata olives
• 1/3 cup dried currants
• 1 1/2 tablespoons drained capers

1. Combine oil, vinegar, tarragon, lemon juice, and mustard in small bowl; whisk to blend. Season dressing to taste with salt and pepper.
   
2. Place chicken in medium bowl. Mix in 1/4 cup dressing.
   
3. Cook orzo in large pot of boiling salted water until just tender but still firm to bite. Drain. Rinse under cold water to cool; drain well. Transfer orzo to large bowl.
   
4. Stir in remaining dressing and toss to coat. Add chicken mixture, tomatoes, artichoke hearts, olives, currants, and capers. Season salad to taste with salt and pepper and serve.
   

Nutritional Information per Serving (recipe makes 4 dinner-sized servings):

553 calories, 31g fat (5g saturated), 89mg cholesterol, 474mg sodium, 30g carbohydrates, 2g fiber, 37g protein