Gratitude

[Note: I write my "blog" first in my journal and then transfer it to the computer, and this week our hard-drive on our main computer started to crash (fortunately my computer whiz husband caught it before we lost much), so it's a few days late getting posted.]

Sunday, October 19th

One of the things I love about doing this blog, is that it makes me take notice of the special moments that happen daily....those moments when I feel truly happy and at peace, moments when I am able to appreciate whatever is happening at the time. Some of this week's special moments were:

• Snuggling with the kittens on the couch, and playing fetch with Moonbeam (with his green fuzzy toy)
• Feeling "in the zone" while swimming...finding that "sweet spot" of meditation when you experience a oneness with the "interdependent web of existence"
• Enjoying the last hot days of indian summer on the deck, with the sun, the birds and the trees that are showing the first hints of autumn gold
• Actually enjoying the challenge of shopping for a new laptop for work...so much to learn, so little time...I'm finally embracing technology...maybe it will help me blog more often
• Sitting through the first truly chilly fall night on the deck, nestled in warm fleece and blankets...Tobey "making biscuits" on my blue fleecie, and the frogs making night music in the creek..."churrup, churrup, purreep, purreep"
• But best of all was getting to sleep in this morning with my hubby...snuggling warm in our comfy bed, talking, cuddling and playing with the cats, who alternate between jumping and pouncing on us, and nuzzling against Len's beard and my back. I can feel the love and contentment spreading out all around me.

Cuisine

Last week I made a nice grilled grouper with Lemon-Lime marinade (recipe to follow), the same thing I use on my "famous" grilled salmon (I say "famous" because it's probably my most requested recipe). I also made chicken with mushrooms and peppercorn sauce (a good store-bought sauce), organic Pureed Cauliflower (recipe to follow), steamed green beans, and the veggie chili I mentioned in the last entry.

Tonight I'm making Salmon with Miso-Mirin Glaze (a new recipe I'm playing with...if it works out I'll include it in a future blog); chicken with heirloom tomatoes and wine; Delicata Squash stuffed with curried cous cous, apples and raisins; and my (also famous) Tuscan Bean and Sausage Soup. I'll give out some of those recipes next time.

Sandra's Lemon-Lime Grilled Salmon

This is a very easy, tasty way to make salmon--it uses store bought marinades, which can add to the cost, but for me the savings of time and energy makes it worth it.

• 1&1/2-2 lbs. centercut salmon, skin on (note: any other good grilling fish can be substituted, such as; grouper, cobia, amberjack, halibut, scamp, etc.), cut into 4-6 oz. fillets
• 1/2 bottle any lemon-pepper or lemon Herb marinade
• 1/2 bottle any lime-based marinade or dressing (I like Drew's Thai Sesame Lime dressing)
• 1/3 bottle Island Grove's Key Lime Honey Mustard Sauce (note: you can substitute 1/4 c. honey-dijon mustard and 2 tbsps lime juice)
• 1 heaping tbsp lemon marmalade (e.g. Robertson's Silver Shred Marmalade)
• 1 heaping tbsp lime marmalade (e.g. Rose's Lime Marmalade) Note: you can also use 2 tbsps of either one, if you can't find both, or if you can't find either, pineapple jam can be substituted
• for a variation, you can add 1/3 bottle ginger/teryaki type dressing/marinade.
• Tony Cachere's creole seasoning
• Key-Lime Pepper (can substitute any Lemon-Pepper seasoning)

Whisk together all the "wet" ingrediants in a large bowl/container. With a sharp knife cut small slits in the fillets (to let the marinade penetrate the fish) and place in the marinade. Marinate for at least 30 minutes, preferably several hours.

Spray a large grill-pan (or outdoor grill) with olive-oil and heat on med-high heat. When the pan is hot remove the fillets from the marinade and place skin-side down on the pan/grill. Turn the heat down to the notch just above medium (on a gas stove). Sprinkle with the Tony C's and Lime-Pepper seasoning.

The secret to perfect fish is NOT OVERCOOKING it!!!! Therefore I watch the fish carefully to check for doneness, instead of going by a set amount of time. As a general rule, cook the fish about 5 minutes per 1 inch of thickness on the first side. Flip it over and cook 3-4 minutes, remove the skin, season on this side, then flip again for another minute on the first (now skinless) side. To test for doneness, the fish should flake easily, but you still want just a hint of pink in the middle of the thickest part, because the fish will continue to cook for about a minute after being removed from the heat. Remove from the heat and serve immediately. This is really good with a product called "Original Cuzzy's Key West Sauce" drizzed on top (unfortunately I've only ever found it in fish stores in Florida).

Pureed Cauliflower ("fake" mashed potatoes)

Len and I love this substitute for more fattening, high-carb mashed potatoes.

Steam one large head of organic cauliflower (broken into florets) in 1 can of chicken broth for approx. 15 minutes(I use an electric steamer and put the broth in the water reservoir). Let cool slightly, then puree in a cuisinart or good blender with:

• 2 tbsps butter, or butter substitute (I use Smart Balance Lite)
• 1-2 tbsps cream cheese pre-blended with either garlic and herbs, or chives
• 1 tbsp lite Cheese Whiz, or 2 tsps Cheese Whiz and 2 tsps Cheddar Cheese and Horseradish spread
• 1 tbsp lite sour cream, or Land-o-Lakes fat free "half and half"
• Add Tony C's, lemon-pepper and/0r fresh ground black pepper to taste

Bon Appetit

This month is Breast Cancer Awareness month, as many of you know. And many of you know that I lost my mother to breast cancer several years ago. To celebrate her life, I just signed up at Dr. Susan Love's "Army of Women" website (www.armyofwomen.org). Their mission is to compile a databank of over one million women for the purposes of conducting research on breast cancer. They want to have a databank that represents every kind of woman out there; every age-group, every ethnicity, whether you have a family history, or not, and even if you've already had breast cancer.
So I'm encouraging all my female friends and family to go check it out and sign up. You won't be under any obligation to be in a study, but it might be a good way to play a part in ending this horrible disease.

Many of you may have realized that my cooking is always very health-conscious, mainly for the reason of trying to stave off preventable disease. I always look for ingredients that are known to be particularly rich in the nutrients that bolster health. For example, I love using fruits and vegetables that are high in anti-oxidants, "organic" chicken that doesn't contain hormones or antibiotics (and is lower in saturated fat than red meat), fish that is high in omega 3 fatty acids, legumes, olive oil, low-fat dairy products, etc.
At the same time I believe that healthy cooking can still be delicious, and in fact that's one of my favorite things to do...find a good recipe that I can modify slightly to make the dish even more healthy and delicious.
A good example of that is my recipe for Vegetarian Chili, where I've replaced the ground beef with bulgar wheat, and it's chock full of healthy beans and vegetables. It's easy, delicious and low-fat/low calorie. Even my meat-loving brother loves it!

Sandra's Veggie Chili

1-2 Tbsps olive oil
1 large sweet onion, diced
1/2 C. uncooked bulgar wheat (can find this at the health food section of your store)
1 Tbsp chili powder
1 Tsp cumin
1/2 C. red wine
1 green pepper, diced
1 red pepper, diced
1 14 oz can kidney beans (note..you don't have to drain any of these canned products)
1 14 oz can pinto beans (or seasoned "chili" beans)
1 14 oz can black beans
1 small can niblets style corn
1 14 oz can diced tomatoes
1 10 oz can diced tomatoes with green chilies (Note, if you like you can use a fresh jalapeno and regular canned tomatoes instead)
1-2 Tbsps honey, or maple syrup
1 C. water

In a large pot or dutch oven saute onion in olive oil, on med-high heat until soft. Add bulgar wheat, chili powder and cumin and stir for about 1 minute to coat and lightly toast the bulgar. Add the red wine, and stir, for 1-2 minutes until simmering. Add the remaining ingrediants and bring to a simmer, stirring occasionally. Cook for 20 minutes or longer. Adjust seasonings to taste and serve with fresh cornbread, light sour cream and/or light cheddar cheese.

I love bird-watching because it puts me "in the moment"...I find it's a great form of meditation. I can stay in the present moment for a long time without mulling over the past, or planning for the future.

It's the beginning of fall, but we're having an "indian summer". It's beautifully warm, sunny and dry, with a light breeze. We went to the Caigle Farm Triker "thingy" yesterday, and it was a gorgeous day...blue skies with a few cotton ball clouds, and the leaves were just beginning to turn. I had a daredevil ride on a powerful Quik Trike, swooping like a rollar coaster over lakes and fields, mountains and trees, loving every breathless moment. It's easy to forget about everything bad going on in the world when you're flying high (and low) above the ground.

Today's "bird moment":
Saw a momma Downy Woodpecker, and her young offspring eating at the suet. The baby still had fuzzy pinfeathers on his crown, and a small sharp beak. I love watching the babies as they learn to fly and perch. This little guy kept awkwardly flying about and trying to land on the iron pole for the feeder. He'd grab it with his claws, then start sliding down it like a fireman on a pole, cheeping loudly the whole time. It's amazing, though, how quickly they do learn...in a day or two he'll be negotiating it like a pro.
Also watched a few cardinal babies...they are much more trusting than their elders (and very noisy).

Today I'm making Mediterranean Turkey Burgers with Heirloom Tomatoes, Shrimp in Red Curry, Morrocan Rice, Bangers and Mash ( Cabbage with Sausage), and Sugar Snap Peas with Chinese vegetables. It's good to have some less expensive "comfort foods" in these tough economic times, so I'm including the recipes for the turkey burgers and cabbage, which are easy, quick, very healthy and low-cal.

Mediterranean Turkey Burgers with Heirloom Tomatoes

Preheat a large George Forman Grill (or outside grill)

In a large bowl, mix together:

One and a half to two lbs of fresh ground turkey, or chicken
1/2 C. whole wheat bread crumbs (Panko style)
1/4 C. ketchup or 2 tbsps tomato paste
1/2 tsp worchestershire sauce
1-2 tbsps barbeque sauce
1/2 red pepper, minced
2-3 scallions or shallots, trimmed and finely sliced
1-4 oz. box reduced-fat feta cheese with sundried tomatoes and basil, crumbled
1/4 C. shredded or grated parmesan cheese (optional)
Several dashes Tony C's
salt and pepper to taste

Thoroughly blend ingredients, and separate into 4-oz. patties. Place on a pre-oiled baking sheet or parchment paper. Slice 3 fairly large heirloom tomatoes and season with salt and pepper.

Grill burgers for 4 minutes, then lift lid and place a tomato slice on each burger, close lid and cook for another minute. Remove from grill and serve as is, or with a bun and all the fixings.

Sandra's Bangers and Mash (Cabbage and Sausage)

This is a very quick, tasty way to prepare fresh cabbage. Len loves it!

In a large dutch oven, cook 1 medium onion, diced, in 1 tbsp olive oil until soft.
Add 1 lb. sweet italian chicken sausage, diced or cut in rounds, and saute 1-2 minutes.
Add 1 tsp caraway seeds, stir and cook 1 minute.
Add 1 small head of cabbage, trimmed, cored and sliced, along with 1 can Progresso French Onion Soup
Add salt, black pepper and Tony C's to taste.
Bring to a boil then reduce heat and simmer for 25-30 minutes.
Serve with good hearty, whole grain bread