Author Archives: HeatherFrost-MalekRDN

Roasted Jerusalem Artichokes

Posted on by
2

IMG_0231

On one of the coldest Saturdays of the year in North Carolina, I was determined to drive to a farmers market to stock up on needed essentials, such as sauerkraut, kimchi and carrots with ginger from Two Chicks Farm. Much to my surprise and delight, I stumbled upon a booth whose farmer grew Jerusalem artichokes. These little sunchokes resembled ginger and a root vegetable all in one. The farmer explained to me they were from the sunflower family and I could prepare them like a potato. Roasting sounded quite tempting, as I had never laid eyes on these little tubers before.

I was excited with my find and started researching what exactly a Jerusalem artichoke was. I quickly learned that they are not from Jerusalem, rather a native to North America. They grow in the winter months in the central and eastern part of the US. They are rich in nutrients such as Vitamin C, Iron, Thiamin and Potassium. Even though it is considered a starchy vegetable, it has a low glycemic index due to the amount of inulin it contains. Inulin is a carbohydrate that doesn’t breakdown in the human body and may cause GI upset, namely gas, if eaten in excess. As I researched more, I came across that particular tidbit of information in almost every website I visited. I felt as though I had my fair share of warnings, with the ‘Buyer Beware’ theme floating across Google searches that included the words ‘Jerusalem artichokes’.

IMG_0213

Despite the mixed reviews these vegetables received, I was eager to try them. I wanted to know more about their nutty flavor, and creamy texture, apparently similar to that of a globe artichoke. When I decided to roast them with thyme, garlic powder, sea salt and pepper, I couldn’t have been more pleased. These delicate vegetables were light and creamy, had a taste of both artichoke and sunflower. I did abide with the warnings and limited my consumption to a small helping with each meal. I would purchase them again and highly recommend them to anyone who loves to be fascinated with new foods. Since I am a soup lover, these little tubers will be turned into soup the next chance I get. Bon appétit!

IMG_0220

Roasted Jerusalem Artichokes

Serves 2-3

Ingredients:

1 pound Jerusalem artichokes

¼ cup melted coconut oil

½ tablespoon dried thyme

½ teaspoon garlic powder

Sea salt and pepper to taste

Directions:

  1. Preheat oven to 400°F. Rinse and scrub artichokes clean with water (no need to peel), pat dry with paper towel. Slice in half or in thirds, depending on size. Place in bowl.
  2. Add melted coconut oil, thyme, garlic powder. Sprinkle with salt and pepper. Stir to combine flavors.
  3. Place on baking sheet and roast in preheated oven for about 45 minutes, turning halfway through with spatula.
  4. Enjoy as a side dish or a delicious fiber packed snack!

Carrot and Sweet Potato Soup

Posted on by
Reply

IMG_0201

As we head into the winter months, making a pot of hearty, spicy soup may just do the trick to warm your body and please your palate. Creating a soup with odds and ends in your fridge along with some unfamiliar ingredients from your spice rack may give you that confidence that yes, you ARE a fabulous cook! It’s a great way to experiment with tastes and textures of foods you are longing to eat together in one spoonful. For me, the taste of carrot and sweet potato crossed my mind. I share with you the results. It will be sure to warm your body through.

Carrot and Sweet Potato Soup

Serves 4-5

Ingredients:

4 ¼ cups Free Range Chicken Broth Low Sodium, divided

1 yellow onion, chopped

2-3 garlic cloves, minced

2 large sweet potatoes, peeled and chopped

1 pound carrots, peeled and chopped

1 bay leaf

1/8 teaspoon cayenne pepper (if you aren’t a fan of ‘heat’ in your soup, I would reduce to a pinch)

½ teaspoon ground cinnamon

1 teaspoon ground ginger

½ teaspoon fine sea salt

½ teaspoon ground black pepper

1 tablespoon dried parsley flakes

Optional garnish:

¼ cup raw pecans

1 tablespoon olive oil

Directions:

  1. Heat ¼ cup broth in a six quart pot over medium heat. Once heated, add in the onions and garlic. Stir the mixture occasionally until the onions are softened.
  2. Add the sweet potatoes, carrots, bay leaf and 3 cups broth. Cover and turn to medium high heat to start simmering. Once simmering, turn heat down to medium and simmer about 5 minutes, stirring occasionally.
  3. Add remaining spices. Simmer another 5-7 minutes until potatoes and carrots are soft enough to pierce with a fork.
  4. Add last cup of broth, simmer 5 minutes.
  5. Take out bay leaf.
  6. Use a ladle to scoop soup into blender, filling one third of the way full.
  7. Use oven mitt to hold lid down and blend until smooth.
  8. Enjoy!

Optional garnish: Heat iron skillet, add olive oil and brown pecans 3-5 minutes.Top soup with pecans.

Welcoming the New Year

Posted on by
Reply

Friends,

It’s that time of year again, as we reflect on the past twelve months and look to a new year filled with aspiring dreams, determined goals and unwavering hopes. Some make New Year’s resolutions; others make a new bucket list. Whatever your New Year’s ritual may be, remember the here and now. Take in Pema Chödrön’s words: “We’ve never experienced this very moment before, and the next moment will not be the same as the one we are in now.” We don’t have to wait until the ball drops in order to experience our excitement, hopes and dreams for life in the New Year.

You may be reading this post for the first time, but realize you are reading for the first time, in this moment. Take a minute to look around the room. You are observing your surroundings for the first time, in this moment, even if you’ve been in this very spot a hundred times before. Notice the colors of the computer, the desk, the chair, the paint on the walls of the room. Are you drinking or eating anything? What are the flavors you are sensing? This moment is its own and will not be like any other.

As we embark on our new adventures as well as our daily routines, pause for a second, and remember this is the first time. Once we start to develop a thought pattern which promotes thinking and feeling in the moment, our mentality of how we should act or what we should say, disappears. A sense of freedom and energy passes through us for a second at first, and overtime will lengthen. We learn from the past and dream about the future, however, we live in the present. Embrace the moment, it as it is like no other. Cheers in welcoming 2014!

Winter Vegetable Soup

Posted on by
4

IMG_0085

Colder weather is upon us, which means soup season is here. There is nothing like the smell of garlic and onion sizzling in olive oil, starting the base of a hearty soup. Soup is one of those one-pot meals that once cooked, can last for days with the same sense of delight and satisfaction when eating it, as the first day. Not to mention your kitchen will have the lingering aroma of carrots, celery and herbs for a day or two.

Being brought up on canned soups, the thought of making soup from scratch was always a little daunting. Recipes were always a must to start cooking anything, making my own modifications as seemed fit. After recognizing typical ingredients and serving sizes of herbs and spices in soup recipes, I decided to embark on my own soup making adventure. The following recipe is the result of my first home-made soup recipe that I am able to call my own. I am thrilled to be able to share it with you!

Winter Vegetable Soup

Serves 8-10

Ingredients:

Turkey:

1 tablespoon olive oil

1 pound ground turkey

1 teaspoon dried oregano

1 teaspoon dried basil

½ teaspoon fine sea salt

¼ cup low sodium free range chicken broth

Soup:

1 tablespoon olive oil

1 large yellow onion, chopped

2-3 garlic cloves, minced

1 pound carrots, peeled and chopped

1 pound celery, chopped

3 small sweet potatoes, peeled and chopped

3 ¾ cup low sodium free range chicken broth, divided

1 bay leaf

1 teaspoon dried parsley

½ teaspoon garlic powder

1 teaspoon black pepper

½ teaspoon ground ginger

1 teaspoon dried basil

Dash cayenne pepper

Salt and pepper to taste

IMG_0059

Directions:

  1. Heat olive oil in large skillet over medium heat. Once heated, brown the ground turkey, about 8-10 minutes.  When browned, add oregano, basil, salt and broth. Simmer over low-medium heat for 5-10 minutes.
  2. As the turkey is browning, heat 1 tablespoon of olive oil in a six quart pot. Once heated, add in the onions and garlic. Stir the mixture occasionally until the onions are softened.
  3. Stir in the carrots, celery, sweet potatoes, 1 bay leaf and 1 ¾ cup broth to onion mixture. Stir occasionally and simmer about 5 minutes.IMG_0062
  4. Add in the remaining herbs and spices, keep at a simmer until potatoes are soft enough to pierce with a fork, stirring occasionally.
  5. Once potatoes are soft, add in and stir turkey into vegetable mixture.
  6. Add the remaining 2 cups broth to the pot and simmer on low-medium heat 10-15 minutes to meld the flavors.
  7. Add salt and pepper to taste.
  8. Enjoy!

** Add chopped mushrooms to soup when re- heating to give extra earthiness to the dish.

IMG_0089

Part 2 – Oregon Wine Tasting

Posted on by
1

In search of an urban winery, we googled ‘Portland wineries’ in Nicole’s neighborhood and found SouthEast Wine Collective. We walked into an eclectic tasting room, which essentially was a wine bar. The room had a glass window as a wall, to let wine tasters view the wine production first hand. Harvest time was in full swing and we were told the wine makers were making sure they planned their grape picking precisely. This winery was a collection of wine makers and growers from seven different vineyards around the Portland area. We met one of the co-owners and her adorable Labrador (Cass), who greeted everyone at the door. This “supervisor” even has a wine named after him, Red Collar Pinot Noir.

2013-10-02_15-40-25_599

2013-10-02_15-37-51_921

The wine menu featured an extensive variety of choices for the consumer. I was delighted to see I had the option of a ‘surprise’ flight of wine. I was quite intrigued by one Pinot Noir the bartender chose for me, as it was a wine from another winery in downtown Portland, Hip Chicks do Wine. This will be the next tasting room I will visit whenever I have the chance to travel back.The wine caught me off guard as it had an aroma of a distilled wine, such as Port or Sherry. The nose was magnificent. As I sipped, notes of black cherry and plums filled my mouth and left my taste buds wanting more.The tannins lingered long after.

 2013-10-02_15-41-55_64

2013-10-02_15-41-06_819

As this trip came to a close, I left with a new appreciation for Oregon wines and the wine makers who work so diligently to make sure their wines turn out to be local and nationwide favorites. With multiple vineyards and tasting rooms just a few miles apart from each other, it gives visitors many opportunities to learn, smell and taste what makes a remarkable glass of wine. I’m happy I was able to share these experiences with a close friend and fellow gastronome.Thanks Nicole for your hospitality!

2013-12-12_10-33-17_993

2013-12-12_10-34-30_838