Turkey

How about Thanksgiving “On the Edge”…

~ Gary Bechard ~ Leave a comment

I was thinking about Thanksgiving and how to approach this “carbfest”.  Most people will make the excuse, “it’s just once a year so where is the harm in that?”, nifty excuse but soon, since your body will have adapted to the higher calorie count and excess fat, you will be trying to score a turkey leg and some dressing from the local fat, sugar and salt pusher on the corner. It is a slippery slope my friends. When you look at what normally gets served for the main meal and even those things that are served prior to the meal the number of calories, sugars and carbohydrates are astounding. Each person will consume about 4,500 calories and 229 grams of fat according to the Calorie Control Council and that does not include the appetizers.

I think a “healthy” Thanksgiving would not make a person any the worse for wear. The turkey can be done over a bed of fresh vegetables, stuffed with aromatic herbs, with pierced lemons or oranges providing fragrant and needed moisture to the roasting. Here is a thought, maybe you could avoid having stuffing in the traditional sense. Its presence could be  replaced by…well…nothing! We used to have this very heavy (think bowling ball in the stomach for several days) Irish potato stuffing but knowing that there were enough carbohydrates in that to make a grown moose comatose we will abandon it this year because it is counterproductive to what we are trying to accomplish, a healthy Thanksgiving meal we will not regret. What would also be good served alongside the turkey is mashed sweet potatoes done with only cayenne pepper and cinnamon, yellow squash with red onions and sweet baby peas with pearl onions. For dessert, I am thinking a traditional pumpkin pie that has been modified to have no crust, no sugar and no fat (amazing right?!) and, having done a test run of this, it tasted the exact same as the unhealthy version. Also for dessert you could have a yogurt and fresh fruit parfait. This year one of the many stars of this meal will be served at the beginning. It will be disguised as an appetizer, butternut squash and apple soup (hot) and I am thinking served with a ginger snap (those really thin ones that the Moravian bakers make in Winston Salem, North Carolina).

As fate would have it, a number of years ago, I was asked if I had a good recipe for butternut squash and apple soup. After replying “no”, because I had never thought of putting those two things together in a soup, I decided to give it a go and see what I could come up with. Ruth (the “suggestee” in this case) said that she would try it too and we would compare recipes later. Well Ruth, here is the recipe. I understand that yours came out great and I hope that this compares favorably. As an aside, this soup would pair very nicely with a regular or turkey Reuben sandwich.

Say What Soup!
Butternut squash and apple soup
(Serves 4 – 6)

Ingredients:

32 oz (by weight) – butternut squash (cut into cubes of about 1 inch)
(Note: I was able to find pre-cut cubed butternut squash but in the absence of that you would essentially prepare the squash by cutting the squash almost like a watermelon taking off the rind and cubing the insides)
2 – Medium sweet apples (cored and quartered and…do not touch that skin)
(Note: I used Gala apples which are pretty firm and have a light color and sweetness)
4 tbsp – ground cinnamon
3 tbsp – ground roasted coriander
2 tbsp – ground nutmeg
1 tsp – kosher salt
32 oz – vegetable broth
A drizzle of canola oil

Preparation instructions:
Squash – On a large cookie/baking sheet arrange butternut squash cubes in a single layer on the cookie sheet and lightly drizzle canola oil over the top. Note: You do not have to be heavy handed here because the goal is only to lightly coat the squash so the dry ingredients stick. Then with your hands lightly toss the squash until they are coated with the oil. Next take 2 ½ tbsp of cinnamon, 3 tbsp of coriander, 1 tbsp nutmeg and 1 tsp of kosher salt and sprinkle over top of the squash. Once again toss with your hands to make sure each of the pieces are coated evenly with the ingredients.

Apples – In a ceramic baking dish, arrange the apple quarters skin side down and put about a half cup of water in the bottom. Next, evenly sprinkle 1 ½ tbsp of the cinnamon and 1 tbsp of the nutmeg over top of the apples.

Roast the squash and the apples at 450 degrees for 25 to 30 minutes and make sure to flip the squash at the 10 to 12 minute point. After these are done roasting, set these aside to cool. (normally about 10 to 15 minutes)

Construction Instruction:
First, take the squash cubes plus the flesh of the apples and put into a large bowl. With a potato masher, or other implement of destruction, mash the squash and the apples together trying to get the apples evenly distributed throughout the mixture. Next, working in small batches, take this mixture and put into a food processor or blender and slowly add a bit of the vegetable stock, then puree the mixture. (The mixture should be the consistency of runny apple sauce or thick creamy tomato soup). Take your first batch and put it into a large pot and repeat the process until all of the vegetable stock and squash and apple mixture have been used up and are in the pot. Heat this over low to medium heat until hot and serve with a small grind of fresh nutmeg on top.

Enjoy!

The Well Fed Cyclist

On the Edge…

~ Gary Bechard ~ Leave a comment

No, I do not believe that I am unstable or that I will try to jump from a tall building but the title refers to the condition of “Pre-Diabetic” where folks are not quite at the fully diabetic stage but are on that threshold.  People very close to me have been diagnosed as pre-diabetic.  My knowing this prompted me to embark on a project to adjust my recipes to fit this particular type of diet. I noticed that there are no “pre-diabetic” cookbooks thus leaving these folks to modify the full diabetic recipes to suit their needs (sometimes good, sometimes not so good) so these are not the same as the diabetic recipes but employ some of the same principals. There is the liberal use of cinnamon (this is just like a shot of insulin and helps a great deal in controlling blood sugar) and of as many herbs in as many combinations as can be imagined so that you can avoid reaching for that bottle of sauce with the “umteen” grams of sugar in it. As promised (maybe a bit later than I expected however) here is the first installment of “On the Edge” recipes for those with pre-diabetes. All you other folks don’t worry as I will continue to do my other kind of recipes with simple ingredients executed well but this is to help those who may have this condition.

Viejapthainese Meatballs (This recipe has a lot of different influences)
Asian inspired Turkey meatballs with sesame-lime gravy
(Serves 6)

Ingredients:

The Meatballs:
2 lbs – Ground turkey breast
2 tbsp – Dried basil
1 tbsp – Cinnamon (ground)
2 tbsp – Red and Black pepper (I used “Hotshot” by McCormick) Note: if you are really adventurous you can substitute 3, finely diced jalapeno peppers or 4 Thai chili peppers here.
½ tbsp – Ginger (ground) Note: The original idea was to use fresh ginger finely chopped but I have not figure out the equivalent yet.
1 tbsp – Lite soy sauce
1 tsp – Toasted sesame oil
½ cup – Whole wheat Panko breadcrumbs
1 – Egg
½ – Sweet onion (diced very fine)
7 – Garlic cloves (run through a garlic press)
¼ cup – water (added in slowly to change the consistency of the meat ball mixture. You may not use all of it)

The Sauce:
5 – Limes (the juice of)
2 tbsp – Toasted sesame oil (depending on the size of your limes you could go a bit more here)
1 ½ tbsp – Honey
2 tbsp – Dried basil
¼ cup – Scallions chopped (the green part)
Crushed red pepper flakes (to taste)

Construction Instruction:

In a large bowl, combine turkey with the remainder of the meatball ingredients except for the water. Mix thoroughly so that all the ingredients are evenly distributed. (Note: I used a potato masher to make this as fine a mixture as possible.) Add water slowly to the mixture, using your hands, until the consistency is almost sticky. Make small (about tablespoon size) meatballs and place them on a cookie sheet that has been sprayed with Pam or some other non-caloric cooking spray. This should yield about 30 meatballs. Bake these in an oven that has been pre-heated to 350 degrees for 35 to 40 minutes. At about 15 minutes turn the meatballs so that they cook evenly. Note: I started checking the meatballs at about the 30 minute mark to make sure that they had not gotten too dry. When done the meatballs should spring back lightly when pushed down on by a fork.

The Sauce Construction Instruction:

In a bowl combine the lime juice and the remainder of the ingredients Whisk together until the honey has had a chance to dissolve. Put the mixture in a small sauce pan and over low heat reduce by about 1/4th. This should take about the same time as it takes the meatballs to cook.

To serve, take 4 to 5 meatballs and put over Japanese buckwheat noodles or brown rice (I have had them both ways) and spoon about 2 to 3 tablespoon’s worth of the gravy over top. I served this with a cabbage, zucchini, squash and onion salad finished with rice wine vinegar and sesame seeds and green beans semi-dry pan roasted with crushed red pepper flakes.

This was a huge hit with the family. I hope that it turns out for everyone who wants to try it.

Enjoy!

Who knew?!

~ Gary Bechard ~ Leave a comment

The second smoker event turned out pretty well so I may get the hang of it yet.  My son will be coming in for Labor Day and he wants to do a Bavarian Octoberfest so…it will be done along with smoked bratwurst and other assorted goodies. I just hope that the weather holds out which is no easy feat here in Western PA.

I did not realize that inspiration could come during some of the most mundane tasks such as, mowing the lawn.  Yup, this recipe was conjured up while pushing the old Husquvarna around the homestead thinking about…well not a whole lot, to tell you the truth but I was thinking about the desert southwest and how clear the skies were and how many stars you could see at night which then made my mind drift toward the vegetation and the Saguaro cacti and how most places down there grilled everything over mesquite wood. Do you  see where I am going with this?  I didn’t at first either but thinking of all things southwestern and wanting to use the lone avocado I had sitting on the counter.  I knew that the grocery store had Boar’s Head mesquite grilled turkey and decided I needed to use that in this new kind of sandwich. It turned out really good so I am understandably proud and wondering what kind of sandwich I will be able to come up with next! Here is the recipe and I am sorry I was not able to come up with a catchy name.
Southwestern Turkey-Avocado Grill

(Southwestern inspired grilled cheese sandwich)

Serves 2

The Well Fed Cyclist
Gary Bechard

Ingredients:

4 slices – Sourdough bread (from the center of the loaf or the end if you want something smaller)
4 slices – Colby-Jack cheese (I thought of putting Jalapeno Cheddar-Jack which would also work)
1/4th pound – Mesquite grilled turkey breast slices (I used Boar’s Head)
1 – Avocado (you will whip this bad boy into a mousse)
1 ½ tsp – Lemon pepper (I use Lawry’s)
1 – Jalapeno pepper, fine diced (try to find a larger one or use two small ones)
1 to 2 tbsp – Extra Virgin Olive Oil
Margarine (or butter if you are so inclined)

Construction Instruction:

Take the avocado cut in half, take out the stone and scoop the insides (or cut and skin the avocado), cube (cubing makes it easier to whip) and place into a food processor or blender. Pulse 5 to 7 times or blend for about 1 minute then add the olive oil and lemon pepper and pulse/blend until the mixture is smooth. Next, fold in the diced jalapenos until they are spread evenly throughout the mixture put in a bowl and set aside.

Lightly coat one side of each slice of bread with margarine or butter and set aside. After this is done, place 2 of the slices buttered side down on a large flat skillet. Next, take and spread a layer of the avocado-jalapeno mousse over the bread slices already on the skillet. Now, layer on the slices of turkey the entire length of the bread (should be 2 ½ slices per sandwich keeping the thickest part toward the center of the bread). On top of the turkey slices, cover with the Colby-jack cheese. When this is complete, put the other slice of bread butter side out on top and begin cooking on medium heat (I used a 5 or a 6 on my electric stove). Grill the sandwich until the bottom bread about 2 to 3 minutes or until golden brown (you can kind of peek by lifting up the edge of the bread), flip the sandwiches and do the same to the other side.

This was served with homemade tortilla chips and fresh salsa. It would also make a good compliment to some chili or tortilla soup on a cold day.

Enjoy!
The Well Fed Cyclist

“The time has come,” the Walrus said, “To talk of many things: Of shoes–and ships–and sealing-wax– Of cabbages–and kings (Lewis Carroll, “The Walrus and the Carpenter”)

~ Gary Bechard ~ Leave a comment

I am not so sure about the shoes, ships and sealing wax and,  I am pretty sure I will not be talking about kings but cabbage, well, that is a different subject altogether. I have been eyeing a particular green bunch in the produce aisle for quite some time. I guess you could say that I was kind of stalking it? (no pun intended, really). Its deep green leafy leaves called to me, so, I bought some.  Over the years, I have worked with a wide variety of different cabbages from Bok Choy to Radicchio and have done them grilled, sauteed, stuffed and other assorted ways but this is a new one on me. The picture is of Tuscan Cabbage or sometimes referred to as Tuscan Kale or, if you prefer (to impress your friends),“cavolo nero” in Italian. The green has a flavor profile much like kale only without the slight bitter aftertaste and  seems like a sort of a cross between a Napa cabbage and Kale. I am not quite sure how I am going to approach this one but I have a couple of ideas rambling around in the old noggin. While I try to figure out a direction with this new ingredient, here is the third post from “Burger Week” off the old site. This recipe is the second of the turkey burgers and is quite tasty.

Gotta love a burger with a hula skirt…

Well maybe no hula skirt but it does have sort of a Hawaiian flair. Also, sorry, there are no alcoholic beverage ingredients in this recipe so you will have to fend for yourself and come up with a good excuse to buy extra at the grocery store like, “Honey, you never know when we will be in a beer emergency and since there are solar storms erupting we should be prepared.” There is also the ever popular, “I really thought the recipe called for lots of (insert name of favorite beverage here).” With the follow on, “Since we already have this stuff we might as well drink it because we would not want it to go to waste.” I am certain that even the least creative among you can come up with an excuse. You could even blame it on the dog, if you have one.

I am not sure if I can tell you the exact origins of this particular burger (it may have originated because I was bored and wanted something Asian’esque for the grill or perhaps because I had a fresh pineapple and was not jiggy grilling something in the pig family) but needless to say people liked it. I served this with a nice green salad (fresh baby greens with arugula to tie it to the burger) with a ginger dressing and crispy rice noodles on top for texture and squash sautéed with onions, sliced ginger and red bell peppers.

Here is the recipe:

T2 (Hawaiian) Burger
(makes 3 – 4 servings)

1lb – Ground turkey breast
4 tbsp – Teriyaki sauce
¼ cup – Vegetable stock
1 tbsp – Dried basil (you can substitute with fresh if you have it about 5 large leaves chopped fine)
1handful – Fresh chopped parsley
1 tbsp – Coarse Ground black pepper
¼ tsp – Ground ginger (you can also do fresh grated ginger but go easy because this is a strong spice)
4 slices – Fresh pineapple

In a large bowl combine turkey, teriyaki sauce, vegetable stock, basil, parsley, pepper, and ginger and mix thoroughly making sure that all ingredients are distributed evenly. Take and make into 3 to 4 patties (depending on who you have eating). Because turkey can have a tendency to dry out quickly, these should be grilled on a relatively low temperature (300 to 350 degrees) until done. At the same time grill the pineapple slices until they are warmed through and have those nifty looking grill marks on them.

Serve the burgers on a toasted bun with some spicy arugula.

Enjoy!

I know, I know! Sheesh! Enough already…

~ Gary Bechard ~ Leave a comment

I know that I promised, oh say, three weeks ago, that I would rescue my older posts from the other blog site (which will remain nameless) and post them here to give an historical perspective of from what this blog came. This being “the fruit of its loins” so to speak. Let me tell you, the rescue mission was a harrowing adventure fraught with danger and intrigue.  Well, maybe not so much, but it was difficult to find time to rescue the posts from an unforgiving venue.

The first posts I did were something called “Burger Week” where I wanted to showcase different types of burgers. This post was the first one from that time and is a burger that I thoroughly enjoy to this day. I am sorry I do not have a picture of this one but it was and is tasty and not beef, if you can believe it.

Burgermania and Burger week…

I promised to put some recipes out on the site this week and I will deliver. I have declared this “Burger Week” in the run up to the Fourth of July. The burgers will cover all except the vegetarian ones (I am still trying to perfect my black bean burger) and will feature stuff that swims, runs and flies (sort of flies domestic turkeys are not too good at it). Today’s offering is my “Thanksgiving in July” burger and was done a few years ago after my daughter decided that she could not handle red meat. I have tested it with several groups of skeptics (mostly my son’s red meat eating friends) and they declared it a winner. If you try this, I hope you enjoy it.

Thanksgiving in July Burger
(makes 3 – 4 servings)

1lb – Ground turkey breast
1 tsp – Poultry seasoning
1tsp – Dried sage (can also use 4 to 5 leave fresh sage chopped fine)
¾ tsp – Coarse ground sea salt
¾ tsp – Coarse ground black pepper
½ cup – “Craisins” (sundried sweet cranberries)
¼ cup – Extra virgin olive oil
¼ cup – Vegetable stock
Stove Top Stuffing (prepared according to the directions on the box)

In a large bowl combine turkey, poultry seasoning, sage, salt, pepper, olive oil and vegetable stock and mix thoroughly. After this is complete add the “Craisins” and mix until they are evenly distributed through the mixture. Take and make into 3 to 4 patties (depending on who you have eating). Because turkey can have a tendency to dry out quickly, these should be grilled on a relatively low temperature (300 to 350 degrees) until done.

Serve the burgers on a toasted bun with a thin layer of Stove Stop Stuffing on top.

Enjoy!

The Well Fed Cyclist