The Denim Diaries by Kami Gray

I know. I’ve gone too far. Why would anyone need a healthy birthday cake? Live a little right? Well…it wasn’t my idea! I swear! 

I wasn’t exactly babysitting, but my best friend has a very soon-to-be twelve year-old son. His name is Avery and I’ve been Aunt Kami to him since he was a cute little chubby-cheeked two year-old. His mom needed some couple time with her boyfriend (a seriously great guy) of two years. Before the great guy came along, it was just mother and son and when the former is out in the world without Avery, he calls her cell phone a lot! I offered to hang with Avery so they could enjoy a nice evening together without the constant interruption. When he’s with me, I provide plenty of distractions and I’m pretty strict with cell phone use unless there’s a real crisis. “I miss my Mom and want her to come home right now,” doesn’t fly with me. Our distraction last Saturday evening was making Avery’s Mom a birthday cake. We celebrated her birthday a few days prior, but neglected to make a cake, which is no good at all…no cake…no birthday wish!

Avery and Aunt Kami to the rescue. Here’s how it all went down. Avery claimed to be interested in taking a look at my book. He said his Mom thought it was funny and he’d been thinking about reading it. Flattery will, in fact, get you places dear boy. He picked it up, read a few pages, then looked up at me and declared he had a better idea. That didn’t take long! He thought we should make one of the recipes from the back of the book. I like it! He chose the Energy Bars and we made a plan to turn them into a layered energy bar cake. After walking to the grocery store for a few missing items (flax seed meal, brown rice syrup, toasted wheat germ, low-fat plain yogurt, and whole oats), we made an adorable cake and Avery liked the bars so much, he ate a few for dessert while we watched one of our all-time favorite movies, October Sky. After the movie, Avery made something that all of us mothers treasure dearly and keep forever…a home-made card.

And guess what? Avery never called his Mom once! When Mom arrived to pick up Avery - we lit the candles, sang happy birthday, mom made a wish, and we devoured the cake! How great is this kid? I love you Avery! Well done!

In an article in the Atlanta Journal-Constitution yesterday, writer Vikki Conwell asks cardiologist Paul Douglass to offer some heart healthy ideas for this Valentine’s Day.

Here are a few of Dr. Douglass’s recommendations from the article:

Dark chocolate. Studies have shown that 2 ounces of dark chocolate (70 percent cocoa) lowers blood pressure and provides antioxidants. Balance the calorie intake with increased exercise.

Red wine. A glass of red wine provides antioxidant protection for the heart’s blood vessels. Similar benefits can be derived from eating grapes or drinking grape juice.

Pedometer, running shoes, gym membership. Healthy adults should get at least 30 minutes of physical activity five days a week, according to the American College of Sports Medicine. For help starting a walking regimen, visit www.americanheart/start.org.

Heart monitor. Keep track of your heart rate while walking or engaging in high-intensity exercise.

Healthy cookbooks. Eating right doesn’t have to taste bad with recipes that are light on fat and calories but high in flavor. Help your sweetheart curb their sweet tooth with more than 100 treats that don’t pack on the pounds.

Indoor/Outdoor Grill. Preparing meals with less fat improves your diet.

I have another idea…the following recipe for energy bars is in my upcoming book. They can easily be jazzed up for Valentine’s Day by making them heart-shaped with a cookie cutter and by drizzling dark chocolate on the top.  Yummy and healthy!

ENERGY BARS

Forget the packaged, processed granola or protein bars and fuel up with real, wholesome food made with raisins, dried fruit, oats, and whole wheat flour. This recipe is sweetened with agave nectar, which means you won’t get a spike in your blood sugar (insulin) level, a major cause of fat storage.

Makes 8 bars

1 one-fourth cups old-fashioned rolled oats

1 teaspoon expeller-pressed organic canola oil

one-fourth cup toasted wheat germ

one-fourth cup whole wheat flour

one-fourth cup flaxseed meal

one-fourth cup amber agave nectar

1 large egg white

2 tablespoons plain nonfat yogurt

2 teaspoons unsulphured dark molasses

1 teaspoon vanilla extract

one-third cup raisins and/or chopped dried apples or apricots

1 teaspoon ground cinnamon

one-half teaspoon sea salt

one-third cup dark chocolate chips (optional)

Preheat the oven to 300°F. Brush an 8- or 9-inch square baking pan with canola oil. In a large sauté pan, melt the butter over low heat, add the oats, and toast, stirring frequently, for 10 minutes. Pour the oats into a large bowl. Add to the oats all the remaining ingredients and stir until mixed. Spread the mixture in the prepared pan and press down firmly and evenly using an oiled rubber spatula. Bake in the center of the oven for 18 to 20 minutes, or until lightly browned. Remove from the oven, let cool completely, and cut into bars to serve.

I’ve been doing this empty nest business for almost four months and I’ve learned some things about myself. First of all, I was keeping the house neat and tidy for the kids. On my own, I’m a lot messier! I only pick up (or make my bed) if I’m absolutely positive someone is coming over and If I know them well, forget about it. Secondly, I really do hate to cook! I thought I hated to cook for my picky, ungrateful kids, but I find the whole process incredibly boring! Plus, by the time I’m hungry, I don’t have a lot of time. I’ve trained myself to only eat when I’m hungry so when that time has clearly arrived, I need something ASAP.

I’ve started to buy and make things that meet my criteria for healthy eating, but are also quick to make and relatively tasty. I have fairly low standards for taste…that’s one of my secret weapons for staying at my ideal, healthy weight. Here are a few 3 (main) ingredient bowls I made last week for lunch or dinner:

The Tuna Bowl – 4 ounces ahi tuna seared in olive oil, sea salt and freshly-ground pepper sliced over sautéed kale and one-half cup quinoa.

The Salmon Bowl – 4 ounces salmon seared in olive oil, sea salt and freshly-ground pepper cut into bite-size chunks over three-fourths cup whole wheat penne pasta with sautéed carrots.

The Veggie Bowl – one-half cup black beans, one-half cup whole wheat couscous, and sautéed spinach seasoned with sea salt, freshly-ground pepper, and grated Parmesan cheese.

Don’t get too hung up on how much of the kale, carrots, and spinach to use…use as much as you want. I use a lot! I also don’t obsess over how much olive oil to use. It’s a heart healthy oil that my body needs. So use what you need…probably around one tablespoon to sauté both the fish and the veggie. You can doctor these up by adding fresh herbs and an assortment of vegetables. Got any more ideas for empty nest bowls?

I rarely cook. I’ve said this before, but I’m as lazy as it gets in the kitchen. I need things on hand that are quick and satisfying. To prove how infrequently I use my oven, I’ll share a little story with you. I had five women over a few weeks ago to help test thirty recipes for my book. I mostly supervised and tasted the results. One gal made spicy bean patties, which were fabulous by the way, but the recipe yielded so much of the mixture that after making four perfect patties, we decided to throw the rest of it in a pie dish and bake it in the oven to see what happens.

We’ll never know because two days ago I opened my oven to put in some sweet potato “fries” and found the spicy bean pie! I’m sharing the recipe here with you. These patties are so good you can eat them by themselves, but throwing them between a whole wheat bun, some avocado, Dijon mustard, lettuce and tomato will make you a superstar tonight at dinner. Put some sweet potato “fries” on the side and your family will be swimming in antioxidants. For the fries, cut up sweet potatoes in strips and throw them in a jelly roll pan. Douse with olive oil, sprinkle with sea salt and freshly-ground pepper, and broil for 18-20 minutes in the oven. You know they’re easy, because even I make them.

Kelly’s Spicy Bean Patties

1/2  cup uncooked quinoa

1/2 cup fresh or frozen (thawed) corn kernels

2 (15-ounce) cans pinto and/or black beans, rinsed and drained

1/3 cups pre-prepared organic salsa (like Amy’s Organic Mild Salsa)

1/3 cup red onion, finely chopped

1/4 cup dry-packed sun-dried tomatoes, finely chopped

1 four-ounce can peeled green chilies, drained

2 cloves garlic, minced

1 egg and 1 egg white

 1/4 teaspoon red pepper flakes

1/2  teaspoon ground cumin

1/2 teaspoon sea salt

1/4 teaspoon freshly ground black pepper

To prepare quinoa: Place ½ cup quinoa and 1 cup water in a 1 quart saucepan and bring to a boil. Reduce to simmer, cover and cook until all water is absorbed (10-15 minutes).

To prepare the patties:  Puree the beans in a food processor until smooth, or put them in a large bowl and mash them with a potato masher or puree using a ricer. Add cooked quinoa and all the remaining patty ingredients and mix well to blend. Shape into 6 four-inch patties.

In a large skillet, heat 1 tablespoon olive oil over medium to high heat. Add the patties and sauté until browned, about 4 minutes on each side.

Photo Courtery of quickspice.com

I may be the laziest cook in the universe. Just ask my poor kids. One of the easiest and healthiest lunch or dinners is to throw a bunch of good stuff in a bowl. Many restaurants have caught on to the “it’s better in a bowl movement.”

My friend wanted pizza yesterday at a place I knew wouldn’t carry whole wheat crust. I figured they would have something that would work for me, but I assumed I would have to make significant modifications to whatever I was ordering…I was pleasantly surprised because they had a terrific bowl on their menu. It wasn’t cheap, but at least I wasn’t stuck eating white crust.

Grilled chicken + quinoa bowl

organic black beans, sweet potatoes, red peppers, avocado + spicy cashew sauce

Another restaurant in town, called, The Whole Bowl, makes me equally happy and it’s half the price, but sans the chicken.”The Bowl” consists of:

A signature Tali sauce (made of lemon, spices, and garlic), short-grain brown rice, red and black beans, salsa, black olives, avocado, cilantro, and the option of sour cream and cheese for the dairy lovers.

Here’s a bowl I make at home for lunch:

Whole wheat couscous, sliced (nitrate-free) turkey, carrots, onions, and celery sautéed in olive oil, balsamic vinegar, sea salt, freshly-ground pepper, freshly-grated parmesan cheese, and a dollop of lowfat sour cream on top.

It takes me about ten minutes to prepare and I’m good until three PM when I need a little dark chocolate and green tea pick-me-up.

Anyone have another good bowl idea?

It’s pumpkin season again and this healthier version of creamy pumpkin soup will help take the chill off. The small amount of half-and-half is divided by 8 bowls of soup. The only other fat comes from heart-healthy olive oil. Serve with a colorful garden salad and some chewy on the inside, crusty on the outside, whole-wheat baguette….a perfect fall dinner.

-2 tbls olive oil

-1 large chopped onion

-1 tbls raw brown sugar

-half teaspoon ground cinnamon

-8 cups vegetable broth

-2 (15 oz) cans pumpkin puree

-2 tsp sea salt

-half teaspoon ground ginger

-one-fourth teaspoon ground cloves

-one-fourth teaspoon black pepper

-half teaspoon dried thyme

-half cup half-and-half

-one and a half cups nonfat plain yogurt

-one-fourth cup finely chopped chives

-Nonfat plain yogurt for topping

Sauté the onion in olive oil in a medium saucepan until tender. Add 1 cup vegetable broth; bring to a boil, then cover, reduce heat and simmer for 15 minutes. Puree until smooth in a blender or with an immersion wand. Put pureed mixture in a large soup pan and add the remaining 7 cups vegetable broth, the pumpkin and the seasonings (except chives). Bring to a boil, cover and reduce heat and simmer 15 minutes. Stir occasionally. Stir in one and a half cups nonfat plain yogurt and half-and-half and simmer gently for 5 minutes. Do not boil. Ladle into soup bowls and top with a dollop of yogurt, chopped chives and just a tiny sprinkle of cinnamon.

A delicious compliment to your morning cup of coffee or tea.  Spread the goodness – coffee cake is easy to share. Bring a batch to work, book club, your next family brunch, or a church social. Throw some shaved dark chocolate on top and serve with Sweet Yogurt Cheese Spread (recipe below) and you’ve got the perfect, special-occasion dessert.   

2 and a 1/2  cups whole wheat flour

1/4 cup organic soy flour

1/4 cup flaxseed meal

1/4 cup wheat germ

1/4 cup whey protein powder

1 teaspoon baking soda

1 teaspoon baking powder

1/2 teaspoon sea salt

2 teaspoons ground cinnamon

1/2 teaspoon ground ginger

1/4 teaspoon ground cloves

1/4 teaspoon ground nutmeg

1 cup buttermilk, or 1 cup milk with 1 tablespoon fresh lemon juice

1/2 cup amber agave nectar or raw honey

1 egg, or 2 egg whites

3/4 cup plain nonfat yogurt

2 tablespoons unsalted butter, melted, or 1/4 cup applesauce

1 teaspoon vanilla extract

Topping:

1 teaspoon ground cinnamon

2 tablespoons natural raw, brown sugar

Preheat the oven to 350°F. Lightly grease a 9-inch square baking pan with Canola oil.

In a medium bowl, combine the whole wheat flour, soy flour, flaxseed meal, wheat germ, protein powder, baking soda, baking powder, salt, and spices.  Stir with a whisk to blend. In a large bowl, combine the buttermilk, agave nectar (or honey), eggs, yogurt, butter (or applesauce), and vanilla extract. Beat with a whisk until smooth. Add the dry ingredients to the wet ingredients and stir just until blended; do not over mix. Pour the batter into the prepared pan.

For the topping: Stir the cinnamon and sugar together in a small bowl. Sprinkle evenly over the top of the batter.

Bake in the center of the oven for 30 to 35 minutes, or until a toothpick inserted in the center of the cake comes out clean.  Remove from the oven and let cool completely on a wire rack. Cut into squares to serve.

Before summer is officially over, try one of my sister Kelly’s salad dressing recipes on your next garden salad. Both recipes would also work well with a chicken, shrimp, or crabmeat salad. To make sure your seafood, is “eco-best,” check out the Environmental Defense Organization’s website.

Raspberry Vinaigrette 

-1 tbls. olive oil

-2 tbls. raspberry vinegar

-3 cup fresh raspberries

-1 tbls nonfat plain yogurt

-3 tsp dry mustard

-pinch sea salt

-water

Combine all ingredients in blender, except water. Blend one minute. Add water 1 tsp at a time until desired consistency is reached. You can also mash the berries in a bowl with a fork, and then combine all of the ingredients in a jar with a tight fitting lid and shake well to mix. Serve immediately.

Cilantro Lime Yogurt Dressing

-1 cup nonfat plain yogurt

-1 tbls minced fresh cilantro leaves or 1 tsp dried cilantro

-2 tbls minced scallion or chives

-juice of 1 lime with 1 tsp lime zest

-pinch of sea salt

In a small bowl, combine the yogurt, cilantro, scallions and lime juice.  Add salt to taste. Chill for at least an hour allowing the flavors to blend.

Have you noticed that there is always a bowl of porridge in fairy tales?  I never really knew that I’d been eating porridge all my life until I saw the recipe below.  In fact, porridge was likely responsible for many a good night’s sleep in my childhood. My Mom fed us porridge, but disguised it as oatmeal with a bunch of weird things added to it. My older sister Kelly makes a hearty porridge…she makes a hearty everything.  I wish she lived next door to me. I’ve been trying to devise a plan where we have side-by-side duplexes with a secret door between our kitchens. She puts food in and takes money out of my jar. Kind of like when you have a urinalysis, but there’s no money, just a sharpie so you can write your name on the plastic cup. Here is Kelly’s recipe for Wheatberry porridge.  She’ll let you sub quinoa for the wheatberries, but I wouldn’t take it any further than that…she’s kind of strict. Make a big pot on Monday morning and you’ll be eating like a queen or at least a frog or a prince all week.

Wheatberry (or Quinoa) Porridge

-13 cup old-fashioned rolled oats

-1 cup dried chopped apples and apricots (soaked for 20 minutes in boiling water and then drained) (or you substitute 1 cup raisins)

-1H cups nonfat milk (or water)

-1 cup nonfat plain yogurt sweetened with 1 tsp

evaporated cane juice brown sugar

-7 tsp sea salt

-13 cups cooked wheatberries (or quinoa)

-1 tbls  ground golden flax seed

-1 tbls wheat germ

-2 tsp evaporated cane juice, brown sugar or raw honey

-1 tsp ground cinnamon

-1 cup berries

-3 cup chopped raw almonds or hazelnuts

Bring milk (or water) to a boil in a medium saucepan over medium heat. Stir in oats, apples and apricots and salt. Reduce heat to low, cover and cook for three minutes. Stir in cooked wheatberries (or quinoa) and cook until heated through, about 1-2 minutes. Remove from burner and stir in the nonfat plain yogurt, wheat germ and ground flax, brown sugar, cinnamon. Stir, top with almonds and serve. This takes a little more prep than your standard bowl of oatmeal or wheat farina, but the taste makes it well worth the extra effort.

http://www.blog.thelistbykamigray.com

http://www.thelistbykamigray.com