Eating right
Photo by Stephanie Bartz
There is a new organization in Racine dedicated to improving the quality of food that local residents eat. “Eat Right Racine” was formed earlier this year, and its mission is to “partner with community, business, agriculture, and schools to develop integrated policy, education, and action for a food system that supports healthy children, communities, economies and environment.” The organization’s goals include improving the food served in the Racine Unified School District, educating parents on nutritional issues, teaching residents how to find locally-grown food, and encouraging members to teach others about healthy food choices.
The recipes in this month’s column come from “Eat Right Racine” members, all of whom have busy schedules and families – just like you! Heidi Fannin is a holistic health counselor who recently completed training at the Institute of Integrative Nutrition in New York. Lizz Fabel is an office manager for a Milwaukee ad agency, but has also been a personal chef and cooking instructor since 1996. Joe Sabol is a retired chemistry professor who grows organic, heirloom pumpkins and other vegetables on his farm in Racine County.
Yogurt Ranch Dressing
2 ½ tbsp lemon juice
1 tsp vinegar
1 tsp salt
1 tsp sugar
1 tsp sweet onion, or more to taste, grated
1/4 tsp garlic, or more to taste, minced
1 tbsp parsley, minced
1.5 cup whole milk yogurt (not non-fat or low-fat; they’re too sour); Greek is best
Mix first 7 ingredients, and blend well, until salt dissolves.
Add yogurt, and blend well. Add more garlic and onion if desired, to taste.
Smoked Chicken
Recipe from Lizz Fabel
2 whole chickens (save 3 cups, cooked, for Tuesday)
Salt
1/4 cup unsalted butter, melted
2 tablespoons light corn syrup
Real wood charcoal
Wash chickens thoroughly with cold water. Pat dry with paper towels, then sprinkle with salt inside and out. Let rest in the refrigerator overnight, uncovered. (This is dry brining, and insures a well-seasoned chicken with crisp skin.)
Combine butter & syrup, and spread over cold chicken the next day. Tie legs and roast over prepared lump charcoal – not briquettes! Look for real wood charcoal at a local specialty store or meat market. Grill, covered, for 45 minutes to 1 hour, or until thighs measure at least 185 degrees with an instant-read thermometer.
Eggplant and Red Pepper Pizza
Recipe inspired by Joe Sabol
2 tbsp olive oil
1 small eggplant, sliced
1 red pepper, sliced
1 small onion, thinly sliced
1 clove garlic, minced
1 prepared pizza crust
1 cup feta cheese, crumbled OR fresh mozzarella cheese, cubed
Fresh basil, chopped
Heat the olive oil in a large skillet over medium heat. Add the eggplant, red pepper and onion and sauté until crisp tender. Add the minced garlic and sauté until garlic is lightly browned.
Spread the eggplant mixture evenly over the prepared pizza crust and top with cheese. Lightly drizzle olive oil over the top and sprinkle with black pepper.
Bake at 450 degrees for 10 to 15 minutes, or until cheese is bubbly and crust is golden around the edges. Top with freshly chopped basil and serve.
White Chicken Chili
Recipe from Lizz Fabel
1 pound white beans, soaked overnight (or 1 15-oz can)
1 ½ quarts chicken stock
2 tablespoons oil
2 onions, chopped
5 cloves garlic, minced
1 large jalapeno pepper, seeded and minced, or more to taste
2 teaspoons ground cumin
1 ½ teaspoons dried oregano
1 28-oz can diced tomatoes, or fresh if available
3 cups cooked chicken, diced (leftover from Sunday)
Garnish: minced cilantro, if desired
Drain and cook soaked beans in chicken stock at a very low simmer until just tender, about 45 minutes. Lightly sauté the onion, garlic and jalapeno in oil until golden. Add spices, and toast briefly until fragrant.
Add beans and stock, and tomatoes. Simmer for 20 minutes over medium low heat, to incorporate flavors Stir in the chicken, and heat through. Garnish with minced cilantro.
NOTE: This dish is best the next day, when flavors have blended. If you have time on Sunday or Monday night, put it together then and serve on Tuesday.
Green Bean, Walnut and Beef Salad with Yogurt Ranch Dressing
Recipe from Lizz Fabel
1 pound fresh green beans, trimmed
1 tablespoon olive oil
2 cloves garlic, chopped
1/2 teaspoon black pepper
1/2 head romaine lettuce; washed, dried and torn
1-pound flank steak, seasoned to taste and grilled
1/4 cup walnut pieces; broken
Yogurt Ranch Dressing (recipe follows)
Blanch the green beans in salted, boiling water for 2 minutes; drain. Sauté green beans in hot oil with garlic and salt. Sprinkle with pepper when caramelized slightly. Chill.
Toss dressing with lettuce and chilled green beans. Place 3 slices of flank steak on top of greens. Top with walnuts to garnish, and drizzle with a little more dressing.
Summer Frittata
4 large eggs*
4 large egg whites
4 tbsp milk
Salt and pepper, to taste
2 tbsp fresh chives, chopped
3 tbsp olive oil
2 small zucchini, chopped
2 small squash, chopped
½ medium red onion, chopped
1 red pepper, seeded and chopped
4 oz goat cheese
Preheat the broiler. Whisk together the eggs, egg whites, milk, salt and pepper. Stir in the chives and set aside.
Heat the olive oil in a large, ovenproof skillet over medium heat. Sauté the zucchini, squash, onion, and red pepper until crisp tender. Pour the egg mixture over the vegetables in the skillet, and cook for a few minutes until the eggs begin to set. Use a spatula to gently lift the edges so the uncooked eggs reach the edge. Crumble the goat cheese over the top. Reduce heat to medium low and cook until the eggs are nearly set, but the top is still slightly runny. Place the skillet under the broiler; broil approximately 5 minutes or until the top is completely set and golden brown. Remove from the oven and let sit for a few minutes. Gently remove the frittata from the skillet, and cut into wedges to serve.
*Egg substitute may be used.
1 tbsp olive oil
½ a small red onion
3 cloves garlic, minced
20 ounces ground turkey breast or chicken
1 10-oz package frozen chopped spinach, pressed and drained
1 tbsp Greek seasoning
¾ cup feta cheese with herbs, crumbled
Squeeze of fresh lemon juice
Salt and pepper to taste
Whole-wheat buns or pita halves
Topping options: roasted red peppers, sliced cucumber, Greek yogurt, hummus, and lettuce
Heat the olive oil in a small saucepan over medium heat.
Sauté the onion and garlic until tender.
In a large bowl, combine the onion and garlic mixture, ground turkey, and next five ingredients.
Shape into patties and grill over medium heat, 5 to 6 minutes on each side or until cooked through. Serve on buns or in pitas.
Marvelous Quinoa
Recipe from Heidi Fannin
1 cup uncooked quinoa
6-7 tbsp extra virgin olive oil, divided
7-oz baby spinach, chopped
½ cup fresh or dried cherries, chopped
1 15-oz can of chickpeas, drained and rinsed
½ cup sliced almonds, toasted if desired
1 large sweet white onion, diced
Sea salt and pepper, to taste
Vinaigrette dressing of choice
Optional: 4 Tilapia filets, seasoned to taste and grilled
Bring 2 cups of water and a pinch of sea salt to a boil. Rinse quinoa well in a colander and add to the boiling water. Simmer over low heat and cook, covered, for 15 to 20 minutes or until water is absorbed.
Cook the chopped onion in 2 tablespoons of olive oil, without stirring, for a few minutes until translucent. Stir the onion and lower the heat to low. Cook partially covered for 10 minutes or so, until the onions turn a light caramel color and are very sweet. Add more oil or water if necessary to prevent sticking and burning.
When quinoa is done, remove it from the heat, fluff with a fork and let it sit covered for 10 minutes. Pour it into a bowl and add 1 to 2 tablespoons of olive oil to prevent clumping. Add the chickpeas, cherries, almonds, and spinach and mix well.
Season to taste with salt and pepper, and your favorite vinaigrette dressing. Top with grilled tilapia, if desired.
