Tomato Panzanella Salad Recipe (by Windset Farms)

Summer is the perfect time of year for potato salad. Lucky for us, the Costco magazine came out and featured this unique recipe. Very different from your typical potato and mayo mixture.

As always, feel free to change the amounts and kinds of ingredients based on your taste, dietary restrictions and what you have in the fridge. Enjoy!

Ingredients

1 cup rice wine vinegar (*we used 1/3 cup)

1 cup honey (*we used 1/3 cup)

2 pounds baby bell peppers, sliced

2 pounds multicolor potatoes, cooked until soft

1/2 cup olive oil, divided (*we used 1/4 cup)

12 ounces grape/cherry tomatoes, cut in half

1 cup radishes, sliced

2 1/2 tbsp balsamic vinegar (we used 2 tbsp)

1/2 cup feta cheese

4 basil leaves, torn  

2 tbsp parsley, chopped

salt to taste

 

Directions

  1. Bring rice wine and honey to boil over medium heat; pour over sliced peppers.
  2. Smash the new potatoes. Heat 2 tbsp olive oil in a large pan over medium heat. Add potatoes and cook 1 to 2 minutes each side. Place potatoes, tomatoes, radishes and peppers in a bowl with remaining oil and balsamic vinegar. Season with salt.
  3. Sprinkle with chunks of feta cheese, basil and parsley. Ready to serve! 

* We reduced the amounts of vinegar and oil, and I’m glad we did. There was plenty of dressing coating all of the ingredients. If we had used the full amounts, they would have been swimming in the bowl.

Tomato Panzanella Salad Recipe (by Windset Farms)2020-07-20T18:12:13-05:00

Chicken and Barley Soup with Root Vegetables

It’s cold, overcast and I’m hungry. Plus I have another child home from school with a cold. I hear my mom’s voice in my head. She says “Make chicken soup. The broth is good for them.” Mom’s Jedi powers are strong. I defrost some chicken, chop up some veggies and we’re good to go. Chicken soup is simmering on the stovetop, and Heather just said “It smells soooo good.” Thanks, Mom. Here’s the recipe. Enjoy!

Ingredients

1.5 pounds chicken meat (breast and/or thigh), chopped

2 tablespoons olive oil

1 medium rutabaga, chopped

3 parsnips, chopped

3 stalks celery, chopped

3 carrots, chopped

1 yellow onion, chopped

3 cloves garlic, diced

8 ounces brown and white mushroom, chopped

10 cups chicken broth

1 tsp parsley, sage and thyme

1 whole bay leaf

1/2 cup pearl barley

salt and pepper to taste

 

Directions

Add olive oil to a large soup pot. Set heat to medium-high, then add chopped chicken meat. Stir frequently to make sure chicken is thoroughly cooked and does not burn. Once chicken is no loner pink (about 10 minutes), add onions, garlic, carrots, celery, mushrooms, parsley, sage, thyme, salt and pepper. Cook for approximately 5 minutes. Stir occasionally. Once onions begin to sweat, add the rutabaga and parsnips. Then add the chicken broth and bay leaf and bring to boil. Once boiling, set heat to low, add barley, stir and cover. Let cook for 30 minutes. Ready to eat!

Another fantastic one pot meal!

Chicken and Barley Soup with Root Vegetables2020-01-30T13:33:18-06:00

Mung Bean Soup Recipe

 

Looking for a warm, filling and delicious recipe on a cold winter’s night? Then check out this Mung Bean Soup Recipe (adapted from PinchofYum.com).

Ingredients

2 cups dry mung beans, monggo beans or green lentils

8 cups vegetable broth

1 tablespoon peanut oil

1 onion, minced

2 cloves garlic, minced

1 teaspoon freshly grated ginger

1 cup coconut milk 

1 cup chopped spinach

salt and pepper to taste

 

Directions

  1. Bring the broth to a boil in a large pot. Add the rinsed mung beans and cook, uncovered, for about 40 minutes. * You can also add the broth and beans to the pot at the same time and then bring to a boil. Since this was the first time preparing the dish, I wasn’t sure what consistency to aim for. I have prepared both lentil soup and split pea soup before. With lentil soup, the beans are still intact (just soft), and with split peas, they often dissolve and it turns into more of a porridge.  
  2. Heat the oil in a large skillet over medium heat. Saute the onion, garlic, and ginger in the oil until soft and fragrant, about 3 minutes. Add to the mung pot and allow the mixture to simmer together for a few minutes.
  3. Stir in the coconut milk and chopped spinach. Serve over rice or plain.

Apparently this was so good that my oldest son asked to bring some for his school lunch today!

Mung Bean Soup Recipe2020-01-28T11:50:03-06:00

My New Favorite Protein Powder

A question I often get asked is “Should I be drinking a protein shake or take some kind of protein/amino acids supplement?” You already know my answer.  “It depends.” How many meals and snacks are you eating each day? Do you have a balanced diet? Are you a vegetarian? What are your health and fitness goals? How often, how intense and how long are your workouts? You’ve heard this routine of mine before.

Over the years I have run across all sorts of formulas to help calculate how much protein people need. Anywhere from 1 gram of protein per kilogram of body weight to over 1 gram per pound of weight. That’s a huge difference. Often these calculations are purely arbitrary. Having done extensive reading and research over my 24+ years of Personal Training, I’ve come to realize that the average person doesn’t require nearly as much protein as the high level elite athlete. Someone who is constantly breaking down muscle tissue and needs to repair, recover, prevent/reduce injury and improve his/her performance. That’s an entirely different thing all together. Just remember, though, that protein is just one part of your dietary equation. That’s why it is key to keep a journal of your food intake and workouts. The tendency is to focus on the workouts, specific training routines, amounts of weights, etc. When in fact, that should be secondary to a diet that complements your exercise program and will lead you to your health and fitness goal(s). 

So why do I have a pic of me holding a tub of protein powder? To promote it? Partially. To educate you? Yes, that too.  My wife, Heather, recently picked up a container of Orgain Protein Powder from Costco.  She knew that I liked to make smoothies and thought this would be a tasty and healthy addition. My typical smoothie (without any protein powder) consists of 1/2 cup plain or Greek yogurt, 1/2 cup dairy, soy or almond milk, 1/2 cup frozen fruit, a couple kale leaves chopped and one medium size banana.  The reason for these amounts is that it fits in the 16-ounce cup of my Ninja Blender. I looked at the protein powder ingredients and was pleasantly surprised: Organic vegetarian protein blend (organic pea protein, organic brown rice protein and organic chia seed), organic acacia, organic high oleic sunflower oil, organic rice dextrin, organic rice bran extract, organic rosemary extract, organic erythritol, organic alkalized cocoa, organic acacia, sea salt, organic stevia, organic guar gum, natural flavors, xantham gum and probiotic (bacillus subtilis). Plus it has 21 grams of protein per serving, 6 grams fiber and 255mg of potassium.   I added the protein powder to my regular smoothie ingredients and blended it up. Since it was a little thicker than usual, I needed to add a bit of water. Now came the official taste test.  Drum roll please. It was delicious, and the chocolate flavor did not have an artificial/synthetic taste. I’m a bit of a chocolate snob. The fiber made it filling too. Overall, I really enjoyed it and felt satisfied. Best of all, I had no gastrointestinal issues with it. And let me tell you, over the years, I have tried many supplements: protein powders, shakes, pills, meal replacement shakes, pre and post workout powders, etc. Many of them would absolutely rip my insides apart. 

After drinking the shake, did I feel a surge of power like when Popeye eats his spinach? Nope. This is not a pre-workout drink loaded with caffeine and other stimulants.  For me it’s an excellent accountability and motivation tool. . . and I get my chocolate fix. It’s like buying a new pair of athletic shoes, purchasing personal training sessions or picking up a healthy recipe book, they all encourage you to make healthy choices. Each time you look at those athletic shoes, hopefully you’ll think of exercising and doing something good for yourself. When you see your PT appointments in your calendar you’ll be motivated to stay on track between workouts. That healthy cookbook sitting on your kitchen counter is just begging you to open it and try a new delicious recipe. For me, this protein powder is a keeper.

My New Favorite Protein Powder2020-01-22T10:47:56-06:00

Bison and Root Vegetable Crock Pot

Root vegetables like parsnips, rutabagas and beets are often overlooked. Instead, we go for carrots, onions and sweet potatoes.  Why? Familiarity and taste. Depending on where you do your grocery shopping, you might need to rummage around the produce section to find certain root vegetables. Also, many root vegetables have an earthy flavor and may not be as sweet as carrots or sweet potatoes. But if you’re trying to manage your weight, eating earthy root vegetables is a good thing. They won’t leave a sweet and sugary taste in your mouth, which makes you want to eat more high carbohydrate foods. This Bison and Root Vegetable Crock Pot Recipe is high in protein and antioxidants, low in fat and full of flavor. Enjoy!

Ingredients

2 pounds bison stew meat, cubed

5 parsnips, chopped

5 golden beets, chopped

3 red potatoes, chopped

3 yellow potatoes, chopped

1 yellow onion, chopped

10 white and brown mushroom, chopped or left whole

1 14-ounce can fire roasted tomatoes, crushed

1 tablespoon parsley

1 tablespoon ground rosemary

1/4 – 1/2 teaspoon salt

1/2 teaspoon ground black pepper

 

Directions

Chop all vegetables and place in crock pot. Add cubed stew meat and cover with crushed tomatoes, herbs and spices. Cover with lid and cook on low for 6-8 hours.

 

 

 

 

Vegetables in the crock pot.

Bison stew meat from Catnip Hollow Bison in Mount Horeb. Thanks, Mark Koeppl. 

Everybody in the pool and covered with herbs and spices.

Served and ready to eat.

Bison and Root Vegetable Crock Pot2019-11-19T10:38:43-06:00

Kyle’s Quiche with Broccoli

My oldest son, Kyle, has recently gotten into cooking. And with as much food as my three boys eat, it’s extremely helpful. So why quiche? Egg recipes are a popular dish around my house since we have 15 laying chickens. You might be asking, How did it turn out? Was it edible? As a matter of fact, it was one of the best quiches I ever ate. Kyle knocked this one out of the park. Check out the recipe.

Ingredients
1 cup organic broccoli crowns, cut into bite size pieces
6 large eggs
1/2 cup shredded extra sharp cheddar cheese
1 cup low fat cottage cheese
1/2 cup diced cooked ham
1/2 cup sliced mushroom
1 Roma tomato cut into wedges
1 Tbsp mustard
1/2 tsp paprika
1/2 tsp thyme
*salt and ground black pepper to taste

Directions
Preheat oven to 375 degrees F. In a large bowl, whisk eggs. Then add broccoli crowns, mushrooms, cottage cheese, shredded cheese, ham, mustard and thyme. Mix thoroughly. Pour into 8 inch baking dish. Lay tomato wedges on top of quiche and sprinkle with paprika. Place in oven and cook uncovered for 35-40 minutes or until set. Quiche should be slightly brown on top.

Kyle’s Quiche with Broccoli2019-08-26T11:08:49-05:00

Thanksgiving Turkey Leftover Recipes

What did you do with your leftover turkey from Thanksgiving? Have a second helping? Freeze it? Or did you say “what leftovers”? This Thanksgiving I already had two leftover turkey dishes in mind: Turkey Salad Sandwiches and Turkey Rice & Vegetable Soup. Both turned out awesome! Why? As in the last few years, I prepared the turkey in a crockpot. A crockpot? Yes. The turkey is easy to prepare, requires no basting, easy to clean up and most of all the meat was moist and delicious. No dry white meat. And in case you are wondering, our crockpot is 8 quarts and snugly fit an 11-pound turkey. That was plenty for our family. Second, the broth/stock that came out of the crockpot was incredible. Better than anything from a can and not as salty. All this talk about food is making me hungry. So here are the two recipes to check out. Enjoy!

Ingredients
8 ounces turkey breast, shredded and chopped
1/2 cup organic raisins
1 organic Gala apple, diced
1 stalk organic celery, diced
1 cup walnuts, crushed
1 tablespoon mayonnaise
1/3 cup plain yogurt
1 tablespoon lemon juice

Directions
In a large bowl, add the turkey, raisins, diced apple, lemon juice and celery. Mix well.

Spread the shelled walnuts evenly on a cutting board. Using a glass, metal or ceramic bowl, crush the walnuts. Be sure to press the bowl down at a slight angle away from you. Why do I crush the walnuts? To make them into smaller bite sizes and to extract a little oil. This will add to the creaminess of the turkey salad.

Next add the walnuts, mayonnaise and yogurt. Mix thoroughly. Why did I add both mayonnaise and yogurt? I ran out of mayonnaise. Plus I feel that yogurt gives it a fresher and brighter taste.

Your turkey salad is ready to enjoy.

Ingredients
16 ounces turkey meat (shredded and chopped)
1 cup rice, dry
3 organic carrots, peeled and chopped
3 stalks organic celery, chopped
1 yellow onion, chopped
2 cloves garlic, diced
5 cups homemade turkey stock
7 cups water
1 tablespoon thyme
1 tablespoon dill weed
1 tablespoon olive oil
salt and pepper to taste

Directions
Place a large pot on the stove top and set heat to medium-high. Add olive oil, onions and garlic. Saute for about 1 minute.

Next add the celery and carrots. Cook for about 5 five minutes, mixing frequently.

Add turkey, spices, stock and water. FYI my stock was super concentrated, very gelatinous and flavorful. So depending on your palette you may want to add more or less water at this point. This will also affect the consistency of the soup.

Bring to boil. Once boiling, add rice, lower heat to simmer and cover with lid. I let it simmer for about 90 minutes. The rice broke down more than I wanted to, but all in all I thought it was a success.

Thanksgiving Turkey Leftover Recipes2018-11-28T09:59:54-06:00

Heather’s Homemade Pizza

Middleton Co-op’s September/October publication has some great coupons and recipe ideas. Their Autumn Harvest Pizza was a definite winner. This past Sunday, Heather and Bruce rolled up their sleeves, tossed some dough and baked up a nice pizza pie. As always, changes were made to the recipe to suit our palettes and what ingredients were available. And guess what? It turned out great! As a matter of fact, our two older boys, Kyle and Bruce, said it was better than any take-out pizza they had before.

Ingredients
3 cups cubed and peeled sweet potatoes
1 6-ounce boneless, skinless chicken breast, chopped
1 tsp olive oil
1 tsp poultry seasoning
1/2 tsp sage
1 6-ounce can tomato paste
1 tbsp Italian spices (marjoram, oregano, rosemary, thyme, basil and savory)
1 1/2 cups smoked mozzarella cheese (instead of smoked Gouda)
1/4 cup chopped walnuts
1 tbsp dried parsley (instead of 2 tbsp fresh)

Directions
Instead of drizzling olive oil and salt on the cubed sweet potatoes and baking them in an oven, they were microwaved minus the oil and salt. Also the day before, a few chicken breasts were coated with poultry seasoning, sage and olive oil, then baked in the oven at 400 degrees for 40 minutes. After the chicken cooled, one was set aside for the pizza recipe. It was then chopped. What about the other pieces of chicken? One went into my quinoa salad. The other two hadn’t made up their minds yet :-)

The original recipe called for a pre-baked crust. Instead Heather and Bruce followed a pizza crust recipe from Food Network’s Tyler Florence.

Preheat oven to 425 degrees F. Into a small bowl, mix tomato paste and 1 tablespoon of Italian spices. Place pizza crust on a sheet pan and spread tomato paste mixture evenly on the crust. (We did not want it to be dry.) Next top the crust with chopped chicken and cover with mozzarella, walnuts and parsley. Bake for 20 minutes. Just a reminder, every oven is different so be sure to check that the cheese is bubbling and crust is crisp. Slice and ready to serve. Total prep time approximately 1 hour.

Heather’s Homemade Pizza2018-09-20T10:25:29-05:00

Buckwheat Soba Noodle Salad Recipe

Can you say delicious? This was a spur of the moment creation. I referred to the recipe on the back of the noodle package and also borrowed ideas from a few soba noodle recipes online. As always, I modified the recipe to suit my family’s tastes as well as what ingredients we had in our kitchen. Made for a light and tasty side dish. Enjoy!

Ingredients for dressing

2 tablespoons rice wine vinegar
1/2 teaspoon ginger powder
1 teaspoon honey
1 teaspoon sesame oil
1 tablespoon peanut oil

Ingredients for vegetables and noodles

1 teaspoon peanut oil
1/4 cup red bell pepper, seeded and chopped
1/4 cup mix of yellow and orange carrots, diced
1/4 cup snow peas
1 teaspoon toasted sesame seeds
12 ounces buckwheat noodles

Directions

Heat 4-5 quarts of water in large pot. Once boiling, add noodles and cook according to package directions. I like my noodles to have a little more chew to them, so I cooked them al dente. Noodles were then drained in a strainer and rinsed under cold water.

Heat peanut oil in a saute pan on medium-high heat. Once oil is hot, add the chopped red bell peppers and yellow and orange diced carrots. Stir frequently for 1-2 minutes. Then add snow peas. Continue to stir and cook for approximately one more minute. Remove skillet from heat and plate vegetables to stop cooking process.

In a small bowl mix together the vinegar, ginger powder, honey and sesame oil until combined. Slowly whisk in the peanut oil until the dressing is emulsified.

In a large bowl add the noodles, carrots, peppers and snow peas. Pour sauce over noodles and vegetables and gently mix to combine. Garnish with toasted sesame seeds. Ready to serve and eat.

Buckwheat Soba Noodle Salad Recipe2018-09-13T12:58:50-05:00
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