A Great Fall Side: Pan-Fried Cabbage

     It’s cheap, it’s easy and it is a great side dish, especially for fall. We like it with brats and other pork dishes. Barry starts out with bacon and onions but the bacon could be omitted, using olive oil or another vegetable oil to sauté the onions. Or, for a main dish, add sliced brats to the frying pan and even some potatoes (Barry uses leftover baked potatoes, cut into chunks) for a “casserole” type meal. We generally use green cabbage but red could also be substituted.

Pan-Fried Cabbage  6 servings

3 slices bacon, chopped

About 1/4 cup chopped onion

6 cups cabbage, cut into thin wedges  -- see tips for prepping that follow the recipe

Fresh thyme sprigs, optional

About 2 tablespoons water or broth

Pinch granulated sugar

Kosher salt and coarsely ground pepper to taste

About a tablespoon cider vinegar

1.   Place bacon in a large, deep skillet. Cook over medium-high heat until evenly brown. Remove bacon, and set aside.

2.   Cook onion in the hot bacon fat until tender.

3.   Add cabbage, and stir in thyme, water, sugar, salt, and pepper. Cook until cabbage wilts and is tender, about 15 minutes, adding lid after about the first 5 minutes.

4.    Stir in bacon. Splash with vinegar before serving.

Prepping the cabbage:

After washing the cabbage and removing any damaged outer leave, cut the cabbage in quarters
(a large knife works best for this task). Then cut out the core, as shown above.

Cut the cabbage into bite size pieces.

Her Chili – Helen Frieze’s Recipe

Helen's Chili topped with cheese and onions; served with Seasoned Crackers.
By the way, this is one of Barry's hand-thrown pottery soup bowls.

    You might say we have “his and her” chili at our house. When it’s my turn to make it, I pull out Helen Frieze’s quick-to-make recipe for thick, spicy chili that is sure to warm you up on a crisp fall day or during a cold winter evening.

    Helen taught Home Economics in Wichita and although I knew her, she did not give me the recipe. In fact, the recipe came from Judy Burgess who grew up in Wichita. Seems that the Burgess and Frieze families were friends and so I actually received the recipe indirectly. So now when I make this chili, I not only think of Helen but of Judy as well.

     So, here’s Helen’s chili. Barry has his own thoughts – his contains more ingredients and is much soupier, but I have to admit, just as good. Perhaps, his version will end up on the blog . . . but that’s always a bit tricky, as he never follows a recipe. Although it is always consistently good, he varies it just a little each time.  
    And, the good news . . . he did make a batch and even wrote down the ingredients -- see His Chili link.

Helen’s Chili    6 to 8 servings

(To stretch the chili, increase the can size of tomatoes &/or beans called for in the recipe.)

2 lbs. lean group beef

2 onions, diced – approximately 1 cup              

2 teaspoons salt

½ teaspoon pepper

2 teaspoons chili powder

¼ teaspoon garlic powder

2 teaspoons all-purpose flour                   

2 (15 oz.) cans tomatoes (crushed or diced) or substitute 1 can Ro-Tel tomatoes in place of the one of the cans

2 (15 oz.) cans chili beans, undrained – sometimes I use spicy chili beans and then cut down on chili powder (only because others often object to the fire!)

1. In a large soup pot, brown the ground beef and onions; add salt and pepper.

2. When nicely browned, stir in the chili powder, garlic powder and flour.

3. Add the tomatoes and chili beans and simmer on low heat for about 20 to 30 minutes or longer. Water or tomato juice may need to be added if the chili is simmered longer.

Caramel Apple Sundaes - A Fall Treat!

     On the way home from our class at The Cook’s Nook in McPherson, we stopped in Lindsborg for their Swedish festival. Despite the rain, they managed to have a parade and we took in some traditional Swedish dancing, and even saw a few friends.

     Caramel Apple Sundaes were being offered at one of the food booths. While they looked delicious, we were way too full to eat anything else. However, the idea stuck with us and so we’ve created our own version of a dessert that is sure to become a seasonal must at our house.

Caramel Apple Sundaes

Apples, peeled, cored, thinly sliced— such as Golden Delicious, Red Rome,

Granny Smith, Jonathan – allow about 1 apple for 2 to 3 sundaes

About 1 tablespoons butter per apple

About 1 to 2 tablespoons craisins per apple, optional

Pinch of ground cinnamon

Pinch of salt

About 2 to 3 tablespoons apple juice or cider for 1 apple (water would work, too)

1 recipe Creamy Caramel sauce or purchased prepared caramel ice cream sauce

Vanilla Ice Cream

Toasted Pecans

Optional: Pie crust triangles -- made from your favorite recipe or use pre-made dough:  sprinkle dough with cinnamon & sugar, cut into triangles (no need to separate as dough will shrink as it bakes), prick and bake crust according to recipe directions,

1.     Apples - Melt butter in a skillet (non-stick works well) over medium heat. Add apples, craisins, cinnamon, and salt, and sauté until apples begin to soften, about 4 minutes. Add juice or cider and simmer until nearly evaporated; keep apple mixture warm until ready to serve. 

      Or cool, refrigerate and re-heat when ready to assemble. When ready to serve, add desired amount of warm caramel sauce to warm apples.

2.     Caramel Sauce – prepare according to recipe that follows.

3.     To assemble – Scoop ice cream into bowls, drizzle with warm caramel apples and sprinkle with toasted pecans.

Creamy Caramel Sauce

1 cup packed brown sugar

1 stick (1/2 cup) butter

½ cup heavy cream

1 tablespoon dark rum, optional

1.     In a saucepan combine sugar and butter. Cook stirring constantly, over medium heat, until mixture reaches a boil.  

      Turn to low and whisk in in cream and then rum. 

2.     Let cool and store in refrigerator. Sauce thickens as it cools.

3.     Serve at room temperature or re-heat. 

Nutty Acorn Squash

Easy baked squash is perfect for fall. Barry loves it with brown sugar, butter, fruit and nuts. So, this recipe is for him. It’s a great side with pork but while I was preparing the squash, he poached salmon and made Veggie Quinoa –we deemed it a yummy food combination.

     I also like to pack the squash cavity with savory fillings, too – that will be another post.

Nutty Acorn Squash    Serves 2

This is a vary-to-your-own taste recipe so the amounts are variable!

1 acorn squash

2 pats (about 1 teaspoon each) soft butter

About 1½ to 2 tablespoons dried cranberries or raisins

2 tablespoons brown sugar

About 2 tablespoons walnuts, coarsely broken

Maple syrup for drizzling – real is ideal but maple-flavored is good, too

1. Line a small baking sheet with parchment paper or foil. Spray lightly with pan release.

2. Cut acorn squash in half and scoop out the seeds (a grapefruit spoon is what I use).

3.  Place acorn squash, cut side down, on a baking sheet. Bake in a 350° oven from about 20 to 30 minutes, or until tender (insert a knife or toothpick to check).

4.  Reposition squash, cavity side up, on baking sheet. Smear about 1 teaspoon butter in each cavity; add dried cranberries or raisins, top with brown sugar and walnuts. Drizzle lightly with maple syrup.

    5. Return to oven to heat through. Or, squash may be set aside and reheated right before serving.

About Acorn Squash

Selection: Choose squash that are heavy for their size and have a hard, deep-colored rind free of blemishes or moldy spots. The hard skin of a winter squash protects the flesh and allows it to be stored longer than summer squash. It does not require refrigeration and can be kept in a cool, dark place for a month or more, depending on the variety.

Cooking Options: Once the seeds are removed, winter squash can be baked, steamed or simmered.

Nutritional Value: They're a good source of iron, riboflavin and vitamins A (more than summer squash) and C.

Other Squash Recipes on our blog . . .

  Crookneck Squash

  Pepper-Chicken w/ Spaghetti Squash

  Spaghetti Squash Lasagna Style

  Saucy Spaghetti Squash

FINGER LICKIN’ MAIN DISH – Parmesan-Crusted Chicken Strips

A homemade alternative to products such as McNuggets with reduced fat and calorie content.

     Dickinson County PAT (Parents As Teachers) participants explored strategies for successful mealtime experiences and put together the components for a nutritious take-home meal during AT THE TABLE workshops held on September 29, 2011. Parmesan-Crusted Chicken Strips is one of those recipes they prepared.

    For additional information about the workshop and additional resources (+ more photos), go to PAT's website - Food & Nutrition page @ http://docs.abileneschools.org/~pat/PAT/Nutrition.html

     Funding for this workshop was provided by a grant from Kansas Parents As Teachers Association (KPATA) and Methodist Health Ministry Fund.

Parmesan-Crusted Chicken Strips     4 adult size servings (about 8 child-size servings)

Crispy, Parmesan-flecked chicken tenders dipped in marinara sauce is an easy dinner the whole family will love. Dipping them in a Ranch dip or a mixture of plain yogurt with chopped fresh basil would be tasty too. We suggest serving them with raw veggies & dip + slices of whole wheat bread, a glass of milk and frozen bananas for dessert. The magazine’s serving suggestion: Serve with sautéed green beans and roasted sweet potato wedges. Source: EatingWell Magazine: September/October 2010

http://www.eatingwell.com/recipes/parmesan_chicken_tenders.html

Prep Time: 10 min / Bake Time: 20 min

Canola or olive oil cooking spray

¼ cup whole wheat flour (regular or white whole wheat)

1 tablespoon Italian seasoning

1 teaspoon garlic powder

¼ teaspoon salt

2 large eggs (or low-fat buttermilk could be substituted)

½ cup finely shredded Parmesan cheese

1 cup coarse dry breadcrumbs, preferably whole-wheat (we used Panko)

About 1 pound chicken tenders or chicken breast cut into strips

Dip of your choice, if desired: heated marinara sauce, Ranch dip, yogurt w/ chopped basil

1.     Preheat oven to 450°F. Cover baking pan w/ foil or parchment paper; coat with cooking spray.

2.     Mix flour with Italian seasoning, garlic powder and salt in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Coat each tender in flour mixture, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. 

      Place the tenders on the prepared pan. Generously coat the top of each tender with cooking spray (this helps brown the coating as it bakes).

3.     Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. 

      Serve the tenders with your choice of dipping sauces, if desired.

*EatingWell suggests using coarse dry whole-wheat “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. Or, to make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

Nutritional Analysis: Per adult serving : 293 Calories, 8g Fat (3g Sat; 2g Mono; 140mg Cholesterol), 22g Carbohydrates, 31g Protein, 3g Fiber, 603mg Sodium, 465mg Potassium.

Participants prepare a veggie dip (above & below) -- recipe for dip is posted @
http://docs.abileneschools.org/~pat/PAT/Nutrition.html

Others (above & below) prep fresh veggies.

Wacky Cake – A Blast from the Past!

      Remember when we used to make Wacky Cake? This is a recipe that appears in a cookbook that Stafford High School Home Ec. students made during our sophomore year. We each designed and constructed our own unique cover for the book and then cut and pasted mimeographed recipes (contributed by fellow Home Ec. students) onto sheets of paper that were inserted between handmade tabs. Think maybe my artistic boyfriend (Barry West) helped me design the cover!

     I took this recipe book back to share at our recent 46^th class reunion. And, since it was out, thought it would be only fitting to include a recipe from that book on our blog.

     Barbara Asher’s recipe for Whacky Cake (that’s how we spelled it in Stafford) seems typical of a dessert from that era. It is a cocoa-based cake that includes no eggs or milk. While it may have roots in WWII (when rationing was in effect), we continued to make this cake in 4-H and Home Ec. classes well into the 1960s. Not only was it inexpensive to make, it was mixed in the baking dish, so preparation and cleanup were kept to a minimum.

     Although I haven’t made this cake in years, two of my cookbook contributions (from long ago) actually are already included on our blog: Meatballs and Blarney Stones.

     By the way, Barbara Asher married Jerry Hildebrand – both were graduates of Stafford High School, class of 1965.

Whacky Cake  (Makes one 9” cake)

Recipe is typed as it appears in book with my additions in parenthesis.

1½ cups (all-purpose) flour

1 cup (granulated) sugar

½ teaspoon salt

1 teaspoon (baking) soda

¼ cup (unsweetened) cocoa (powder)

1 tablespoon vinegar (either white or cider work)

1 teaspoon vanilla

1/3 cup Wesson® oil or melted shortening (any vegetable oil will work)

1 cup cold water

1.     Sift together dry ingredients into 9” (ungreased) baking dish. Make 3 holes in ingredients. In first hole put 1 T. vinegar; second hole put 1 t. vanilla; third hole put 1/3 c. Wesson oil. Over all pour 1 c. cold water and mix well.

2.     Bake at 350° (in a preheated oven) for 25 minutes (or until toothpick inserted in center comes out clean).

Typically the cake was sprinkled with powdered sugar or topped with icing, or even served plain.

From 1963 (the year we made the cookbooks) to 2011 -- our class float at Stafford's Octoberfest .

Split Pea Soup -- Chock Full of Nutrition and Goodness

     Barry recently handed me a seasonal article on the benefits of split peas. These inexpensive legumes help stabilize blood sugar levels, help reduce cholesterol and contain isoflavones, which are helpful in reducing the risk of breast and prostate cancer.
 Low in calories, they are touted as a food that helps control weight. For more nutritional information, check out these sites:

·                         Health Benefits of Green Split Peas 

·                        Split Peas are an Excellent Source of Nutrition 

    
    The most common way to eat split peas is in soup. Lots of recipes add ham or even sauté the veggies is bacon fat. We start with olive oil and then often times use a strip or two of cooked, crumbled bacon, sour cream and fresh herbs as toppings. Thick and tasty, this soup makes a satisfying meal.

     Did you know? There are actually green and yellow split peas. They are generally interchangeable in recipes but yellow split peas have a milder flavor (than green peas) because of their lower chlorophyll content.

Split Pea Soup     3 to 4 servings

1 tablespoon olive oil

1 cup chopped onion

1 cup chopped carrot

1 cup finely chopped celery

½ cup finely chopped green pepper, optional

1/2 tablespoon minced garlic

1 cup green split peas

4 cups broth (chicken, beef, vegetable)

1½ teaspoons seasoning blend (I use whatever is on hand such as Penzeys Forward! – a salt-free blend of black pepper, onion, paprika, garlic, turmeric, etc.)

1 teaspoon salt

Optional toppings: crisp, crumbled bacon / dollops of sour cream / freshly chopped herbs – parsley, chives, sprigs of thyme

1.  In a large pot or Dutch oven over medium heat, heat olive oil. Add onion, carrot, celery, green pepper (if using) and garlic; cook until onion is translucent.

2.  Stir in split peas, broth, seasoning and salt. Cover, bring to a boil, then reduce heat and simmer 2 to 2½ hours or until peas are tender, stirring frequently. 

3.  Partially purée with an immersion blender or use a blender or food processor. If using a blender or food processor, remove about ½ to ¾ of the hot soup, blend and then return to remaining soup and reheat to pleasing serving temperature. Note: Typically slit pea soup is completely puréed, however we prefer to have bits and pieces of veggies immersed with the blended soup.