Food For Thought

Healthy, all natural meals that inspire you to think about where exactly your food is coming from.

Kitchencheatsheet

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Grilled Salmon and Short Grain Brown Rice with a White Wine Vegetable Saute (2 Servings)
The older I get the more I realize I love fish.  It is one of the the best proteins you can eat, and even in the fattier fish, it’s good fat and contains Omega-3’s which help with everything from heart health to joint pain. 
It’s really important to try and purchase sustainable seafood.  Currently there is no USDA criteria for “organic seafood”.  I personally prefer “wild caught” fish to “farm-raised”.  But if you want more information about the techniques used to catch or raise the fish you are purchasing as the seller and do some research.
* Indicates Organic ingredients. We like knowing our food is free from pesticides, chemicals, and hormones. You should too! Buying local organic produce and groceries gets you  an A+ in healthy eating and living sustainability.
Ingredients
1/2 pound of Wild Caught Alaskan Salmon (This has a deeper red coloring than the usually pink farm raised options)
1 Tbsp Olive Oil*
1 Tsp Minced Garlic*
Italian Seasoning*
Black Pepper
Sea Salt
1/2 cup Short Grain Brown Rice*
1/2 cup Water (We use filtered because once you know what’s in your tap you get paranoid.)
3 cups Baby Spinach*
1 cup sliced Mushrooms*
1/4 cup White Onion*
2 Tbsp Chardonnay
1 Tbsp Un-Salted Butter*
1 Tsp Minced Garlic*
Directions
1)  Combine rice and water in a pot with lid over high heat until it boils then reduce heat to low and let simmer for about 40 minutes.
2)  While the rice is simmering put olive oil, 1 tsp minced garlic, italian seasonings, sea salt and pepper on salmon and place in the fridge to let marinate.
3) With about 10 minutes left on the rice put salmon on the grill and cook for 4-5 minutes on both sides until center is light pink. (I like to start with the skin side up - I think it helps the fish stay together)
4)  While the salmon is cooking melt 1 tbps of butter in a large sauté pan, add 1 tsp of garlic, white onion, mushrooms, spinach, and Chardonay.  Cook over medium heat until the spinach is a darker green and mushrooms are browned.  About 6-8 minutes.
5) At this point everything should be done so plate your food and enjoy!
BallPark Nutritional Value
593 Calories
27.25g Fat (4.75g Saturated Fat)
41.75g Carbs
40.75g Protein
This meal is simple and delicious.  You get a combination of sweet and savory and although it seems like its high in fat keep in mind that most of it is good fat from the salmon and olive oil.  If you want to cut out the large majority of Saturated fats just skip the butter and simply saute in the wine.
Happy Eating!
- Molly

Grilled Salmon and Short Grain Brown Rice with a White Wine Vegetable Saute (2 Servings)

The older I get the more I realize I love fish.  It is one of the the best proteins you can eat, and even in the fattier fish, it’s good fat and contains Omega-3’s which help with everything from heart health to joint pain. 

It’s really important to try and purchase sustainable seafood.  Currently there is no USDA criteria for “organic seafood”.  I personally prefer “wild caught” fish to “farm-raised”.  But if you want more information about the techniques used to catch or raise the fish you are purchasing as the seller and do some research.

* Indicates Organic ingredients. We like knowing our food is free from pesticides, chemicals, and hormones. You should too! Buying local organic produce and groceries gets you  an A+ in healthy eating and living sustainability.

Ingredients

1/2 pound of Wild Caught Alaskan Salmon (This has a deeper red coloring than the usually pink farm raised options)

1 Tbsp Olive Oil*

1 Tsp Minced Garlic*

Italian Seasoning*

Black Pepper

Sea Salt

1/2 cup Short Grain Brown Rice*

1/2 cup Water (We use filtered because once you know what’s in your tap you get paranoid.)

3 cups Baby Spinach*

1 cup sliced Mushrooms*

1/4 cup White Onion*

2 Tbsp Chardonnay

1 Tbsp Un-Salted Butter*

1 Tsp Minced Garlic*

Directions

1)  Combine rice and water in a pot with lid over high heat until it boils then reduce heat to low and let simmer for about 40 minutes.

2)  While the rice is simmering put olive oil, 1 tsp minced garlic, italian seasonings, sea salt and pepper on salmon and place in the fridge to let marinate.

3) With about 10 minutes left on the rice put salmon on the grill and cook for 4-5 minutes on both sides until center is light pink. (I like to start with the skin side up - I think it helps the fish stay together)

4)  While the salmon is cooking melt 1 tbps of butter in a large sauté pan, add 1 tsp of garlic, white onion, mushrooms, spinach, and Chardonay.  Cook over medium heat until the spinach is a darker green and mushrooms are browned.  About 6-8 minutes.

5) At this point everything should be done so plate your food and enjoy!

BallPark Nutritional Value


593 Calories

27.25g Fat (4.75g Saturated Fat)

41.75g Carbs

40.75g Protein

This meal is simple and delicious.  You get a combination of sweet and savory and although it seems like its high in fat keep in mind that most of it is good fat from the salmon and olive oil.  If you want to cut out the large majority of Saturated fats just skip the butter and simply saute in the wine.

Happy Eating!

- Molly



Organic Chicken Stir-fry (4 servings)
Asian food is definitely one of my favorite things.  This meal was a great end to the day and sharing it from a large bowl made the experience even better.
Ingredients
* 1/2 pound chicken tenderloin, cubed
* 1/2 pound Capellini pasta
* 1/2 Tbsp olive oil
* 1 Red bell pepper (sliced)
* 4 mini sweet bell peppers (any color you like)
* 1/4 Onion (chopped)
* 10 baby carrots (cut in fourths length wise)
* 1/2 bag of frozen broccoli florets
* 1/4 cup low sodium soy sauce
* 1 Tbsp white wine vinegar
* 2 Tbsp honey
* 2 Tbsp brown sugar
* Red pepper flakes (to taste)
* 1 Clove garlic, minced
* 1/2 inch knob of fresh ginger, minced
Directions
1. Boil a pot of water. When it’s ready, put the pasta in along with a splash of olive oil to keep it from sticking. Cook until al dente. 
2. Place all your vegetables and 2 Tbsp water in a saute pan with a lid. Put over low heat, covered. Let these steam while you move on to step 3.
3. Heat olive oil in a skillet over medium high heat. When the oil is hot (it thins out), put the chicken, garlic, and ginger in. Cook for 5-7 minutes. 
4. Move your chicken from it’s original pan and put it in with your vegetables. Continue to steam over low heat. 
5. Fry an egg in the pan your chicken was cooked in. Break the yolk and scramble. When cooked, add to your veggies.
6. In the same pan you cooked your chicken, add the soy sauce, rice wine vinegar, brown sugar, honey and red pepper flakes. Heat until it begins to boil and then immediately simmer over low heat until thickened. 
7. Once your sauce is thickened, toss it with your pasta and chicken/veggie combo. Enjoy.
There may not be an organic carry out place in town, but who needs one?

Organic Chicken Stir-fry (4 servings)

Asian food is definitely one of my favorite things.  This meal was a great end to the day and sharing it from a large bowl made the experience even better.

Ingredients

* 1/2 pound chicken tenderloin, cubed

* 1/2 pound Capellini pasta

* 1/2 Tbsp olive oil

* 1 Red bell pepper (sliced)

* 4 mini sweet bell peppers (any color you like)

* 1/4 Onion (chopped)

* 10 baby carrots (cut in fourths length wise)

* 1/2 bag of frozen broccoli florets

* 1/4 cup low sodium soy sauce

* 1 Tbsp white wine vinegar

* 2 Tbsp honey

* 2 Tbsp brown sugar

* Red pepper flakes (to taste)

* 1 Clove garlic, minced

* 1/2 inch knob of fresh ginger, minced

Directions

1. Boil a pot of water. When it’s ready, put the pasta in along with a splash of olive oil to keep it from sticking. Cook until al dente. 

2. Place all your vegetables and 2 Tbsp water in a saute pan with a lid. Put over low heat, covered. Let these steam while you move on to step 3.

3. Heat olive oil in a skillet over medium high heat. When the oil is hot (it thins out), put the chicken, garlic, and ginger in. Cook for 5-7 minutes. 

4. Move your chicken from it’s original pan and put it in with your vegetables. Continue to steam over low heat. 

5. Fry an egg in the pan your chicken was cooked in. Break the yolk and scramble. When cooked, add to your veggies.

6. In the same pan you cooked your chicken, add the soy sauce, rice wine vinegar, brown sugar, honey and red pepper flakes. Heat until it begins to boil and then immediately simmer over low heat until thickened. 

7. Once your sauce is thickened, toss it with your pasta and chicken/veggie combo. Enjoy.

There may not be an organic carry out place in town, but who needs one?


Blueberry BBQ Bison Burgers w/ Baked Sweet Potato Fries (3 Servings)

* Indicates Organic ingredients. We like knowing our food is free from pesticides, chemicals, and hormones. You should too! Buying local organic produce and groceries gets you  an A+ in healthy eating and living sustainability.
Ingredients
1lb Grass-Fed Ground Bison*
2 Clove Garlic*
1/4 Onion, chopped*
1 Tomato*
2 tbsp All-Natural Molasses
1 tbsp Worcestershire Sauce
1 Handful of Blueberries (about 1/4 cup)*
6 Slices Rudi’s Colorado Cracked Wheat Bread*
3 Slices Organic Valley Muenster Cheese*
2 Sweet Potatoes, sliced into fries*
4 tbsp Brown Sugar
2 tbsp Olive Oil
1 tbsp Season Salt*
1 tbsp Light Mayo
Instructions
1. We’ll start with the BBQ sauce. In a food processor, combine tomato, 1 clove of garlic, worcestershire sauce, blueberries, molasses, and 2 tbsp brown sugar and process until a sauce is formed. 
2. In a mixing bowl, combine half of your BBQ sauce, chopped onion, 1 clove of chopped garlic and ground bison. Mix with hands thoroughly and press into 3 patties. Place in fridge.
3. Pre-heat oven to 350 degrees.
4. If you have a slicer with a fry setting, use it. If not, slice your sweet potatoes into thin fries. 
5. Grease a cooking sheet with 1 tbsp oil. Place your fries on top and drizzle the remaining tbsp of oil on top. Season with season salt and 2 tbsp of brown sugar. These need to cook in the oven for about 20 minutes. Flip your fries at 10 minutes. Cook until crispy. 
6. Get your burgers on a grill at medium high heat for about 4 minutes on each side. Spray your grill with nonstick spray or brush with oil so your burgers don’t stick. Melt cheese on top for the last minute. 
7. Take the last of your BBQ sauce and combine it with 1 tbsp light mayo for a nice sauce for your burger. 
8. Finally, place your cooked burgers on toasted bread (if you like) and garnish with the sauce we made in step 7 and any other fixins you like (we used some Spring Mix on top to keep it light and healthy). Let your sweet potato fries cool for a minute after you take them out of the oven and then serve/eat immediately. Serve with steamed vegetables (like broccoli and carrots) instead of another starch (like rice or pasta). 
Ballpark Nutritional Value (per serving)
Calories: 650
Fat: 28g
Carbs: 70g
Protein: 40g
This is definitely a good one for people trying to bulk… Enjoy. 
- Andrew
We were feeling pretty adventurous on this one, and it turned out really well. The Blueberry BBQ Sauce brings a sweet, spicy, smoky flavor to the burgers. We used 100% Organic Grass Fed Bison instead of ground beef; bison is much leaner than beef and has fewer calories, less fat, and less cholesterol. Our sweet potato fries are baked, which is a much healthier alternative to frying since the amount of oil used is significantly less. 


Blueberry BBQ Bison Burgers w/ Baked Sweet Potato Fries (3 Servings)

* Indicates Organic ingredients. We like knowing our food is free from pesticides, chemicals, and hormones. You should too! Buying local organic produce and groceries gets you  an A+ in healthy eating and living sustainability.

Ingredients

1lb Grass-Fed Ground Bison*

2 Clove Garlic*

1/4 Onion, chopped*

1 Tomato*

2 tbsp All-Natural Molasses

1 tbsp Worcestershire Sauce

1 Handful of Blueberries (about 1/4 cup)*

6 Slices Rudi’s Colorado Cracked Wheat Bread*

3 Slices Organic Valley Muenster Cheese*

2 Sweet Potatoes, sliced into fries*

4 tbsp Brown Sugar

2 tbsp Olive Oil

1 tbsp Season Salt*

1 tbsp Light Mayo

Instructions

1. We’ll start with the BBQ sauce. In a food processor, combine tomato, 1 clove of garlic, worcestershire sauce, blueberries, molasses, and 2 tbsp brown sugar and process until a sauce is formed. 

2. In a mixing bowl, combine half of your BBQ sauce, chopped onion, 1 clove of chopped garlic and ground bison. Mix with hands thoroughly and press into 3 patties. Place in fridge.

3. Pre-heat oven to 350 degrees.

4. If you have a slicer with a fry setting, use it. If not, slice your sweet potatoes into thin fries. 

5. Grease a cooking sheet with 1 tbsp oil. Place your fries on top and drizzle the remaining tbsp of oil on top. Season with season salt and 2 tbsp of brown sugar. These need to cook in the oven for about 20 minutes. Flip your fries at 10 minutes. Cook until crispy. 

6. Get your burgers on a grill at medium high heat for about 4 minutes on each side. Spray your grill with nonstick spray or brush with oil so your burgers don’t stick. Melt cheese on top for the last minute. 

7. Take the last of your BBQ sauce and combine it with 1 tbsp light mayo for a nice sauce for your burger. 

8. Finally, place your cooked burgers on toasted bread (if you like) and garnish with the sauce we made in step 7 and any other fixins you like (we used some Spring Mix on top to keep it light and healthy). Let your sweet potato fries cool for a minute after you take them out of the oven and then serve/eat immediately. Serve with steamed vegetables (like broccoli and carrots) instead of another starch (like rice or pasta). 

Ballpark Nutritional Value (per serving)

Calories: 650

Fat: 28g

Carbs: 70g

Protein: 40g

This is definitely a good one for people trying to bulk… Enjoy. 

- Andrew

We were feeling pretty adventurous on this one, and it turned out really well. The Blueberry BBQ Sauce brings a sweet, spicy, smoky flavor to the burgers. We used 100% Organic Grass Fed Bison instead of ground beef; bison is much leaner than beef and has fewer calories, less fat, and less cholesterol. Our sweet potato fries are baked, which is a much healthier alternative to frying since the amount of oil used is significantly less. 

(Source: borderrowblog)

G.C.T.S Night

Grilled Cheese and Roasted Red Pepper and Tomato Soup w/ Homemade Croutons (4 Servings)

We started a weekly tradition in the beginning of the year and it keeps getting better week by week.  We turn you’re favorite sick day meal into a weekly treat.  Grilled Cheese and Tomato Soup Night is making a comeback ladies and gentlemen.

* Indicates Organic ingredients. We like knowing our food is free from pesticides, chemicals, and hormones. You should too! Buying local organic produce and groceries gets you  an A+ in healthy eating and living sustainability.


Ingredients

* Rudi’s Colorado Cracked Wheat Bread (10 pieces)

* Organic Valley Munster Cheese (4 pieces)

Sharp White Cheddar Cheese (1.5 oz)

* Pacific Natural Foods Roasted Red Pepper and Tomato Soup

* Tuscan Herb Blend Olive Oil (1/2 Tbsp)

* Grape Tomatoes (about a handful)

Italian Herbs


Directions

1)  Preheat oven to 350 degrees

2)  Measure out and shred 1.5 oz of white cheddar cheese (I like to leave some larger chunks in the mix as well)

3)  Lightly drizzle 1/2 Tbsp of olive oil evenly over 2 pieces of bread on a cookie sheet.

4)  Spread shredded cheese evenly on top of the bread.

5)  Add Italian herbs to taste.

6)  Place in oven and cook for about 20 minutes or until cheese is melted and slightly browned.

7)  While the croutons are cooking place pot on the stove and begin heating the entire soup carton (4 cups) over medium heat.

8)  Drizzle olive oil over griddle and spread with a paper towel.  Place the remaining 8 pieces of bread on the griddle (at about 350 degrees or medium high on stove top).  

9) Place one slice of munster cheese on 4 of the pieces of bread.

10)  Chop the grape tomatoes and place desired about on each slice of bread with cheese.

11)  Top the 4 covered slices of bread with the plain slices.  Cook for about 3 minutes and then flip.  Cook the sandwiches until the cheese inside is melted and the bread is golden brown.

12)  By this time the soup should be hot and the croutons should be cooked.  Cut the croutons into bite size pieces and distribute equally among the bowls of soup.  Cut the sandwiches in half and serve.

* This meal is extremely quick and easy.  The meal is only made better by the quality of your ingredients.  Pacific Natural Foods also has a very good Creamy Tomato soup that would be an acceptable substitute.  Amy’s Kitchen also overs a wide variety of organic soups. *

Ballpark Nutritional Value (1 Serving)

525 calories

  • 15.5g of fat (8g saturated fat)
  • 66g carbs
  • 20g protein

* This meal has more saturated fat than I’d usually like but if you eat it as a lunch or early dinner you will have more time to burn off those calories before you go to bed.
Happy Eating!
-Molly


This blog is all about being conscious of where your food comes from.  Labels in the grocery store will try to trick you by trademarking phrases with the words “natural” or “organic” in it so that people think their products are unprocessed.  A good rule of thumb is to make sure the product has the USDA Certified Organic seal.  
The problem is you still have to dig a little deeper to make sure you are getting the best of the best.  In doing a little research you can find companies like Horizon, who market their products as organic, but are known to purchase milk from larger farms, some of whom have a history of mistreating animals (read this).  If you want to look up how organic dairy companies really are, you can find a list of ratings here.  
Get to know your food.
-Molly 
Shredded Chicken Chili with Avocado and Orange Bell Peppers (2 Servings)
A pretty delicious recipe; fairly quick and easy to make. The avocado’s texture ultimately provides a nice alternative to sour cream. It boasts a large profile of healthy, monounsaturated fats, a potassium content that rivals bananas, and one heck of a lot of dietary fiber. Does Sour Cream have any of that?
* Indicates Organic ingredients. We like knowing our food is free from pesticides, chemicals, and hormones. You should too! Buying local organic produce and groceries gets you  an A+ in healthy eating and living sustainability.
Ingredients:
1 Whole Chicken Breast*
1  Diced Avocado* (A great way to dice - cut the avocado in half, remove the pit, and slice 4 or 5 times width wise and another 4 or 5 times lengthwise. Then, grab a spoon and scoop out the diced pieces!)
1 Chopped Orange Bell Pepper*
1/2 Cup Diced White Onion*
1 Tablespoon Chopped Garlic
1 Tablespoon Olive Oil*
1 Can Amy’s Organic Chili - Medium*
6-8 Xocihitl Blue Corn Chips*
1/2 Cup Shredded Organic Valley Vermont Sharp Cheddar Cheese (I like to shred this from the block.)
Directions:
1. Bring a pot of water to a boil. You can season the water with olive oil, seasoned salt, or any other spices you think appropriate - we’ll be poaching our chicken in it. Place the chicken breast in the pot and cover at medium heat for 20 minutes.
2. A few minutes after the chicken starts cooking, heat the olive oil in a saute pan. When it’s hot, throw in the garlic, onion, and bell peppers. Let these saute for a few minutes, tossing occasionally. Make sure the vegetables are coated evenly with oil so they also cook evenly.
3. Get another pot on with the can of Amy’s Chili. Heat it over medium heat, stirring occasionally.
4. While keeping an eye on your saute, drain the chicken at 20 minutes and place on a cutting board. Using two forks, pull the chicken apart (effectively shredding it). Toss the shredded chicken in with the chili.
5. If the veggies look like they have a nice golden color to them, toss them in the chili as well. Stir it up, and reduce it to low for a minute or two. Don’t overcook your chili though!
6. Serve the chili in a bowl, and line the outside with corn chips. Top with cheese and diced avocado. Enjoy.
So, there you have it. A protein powerhouse of a meal with a lot of flavor. Here’s the nutrition info per serving I’ve come up with, taking mostly the avocado, chicken, pepper, chili, and chips into account:
Calories: 640
Fat: 27g (Remember, a lot of it is healthy, monounsaturated fats! These are the kinds of fats youneed in your diet… in moderation of course!)
Protein: 29g
Carbs: 74g
Fiber: At least 10g from the Avocado alone. I’m too lazy to run back downstairs, pull the can out of garbage, check it, google 8 other things… etc etc. But I promise you’re getting a good deal of fiber.
This is a really great meal on intense workout days since it’s got a lot of protein for muscle recovery… but it’s also a really great rainy day food. Very comforting, very good.
- Andrew

Shredded Chicken Chili with Avocado and Orange Bell Peppers (2 Servings)

A pretty delicious recipe; fairly quick and easy to make. The avocado’s texture ultimately provides a nice alternative to sour cream. It boasts a large profile of healthy, monounsaturated fats, a potassium content that rivals bananas, and one heck of a lot of dietary fiber. Does Sour Cream have any of that?

* Indicates Organic ingredients. We like knowing our food is free from pesticides, chemicals, and hormones. You should too! Buying local organic produce and groceries gets you  an A+ in healthy eating and living sustainability.


Ingredients:

1 Whole Chicken Breast*

1  Diced Avocado* (A great way to dice - cut the avocado in half, remove the pit, and slice 4 or 5 times width wise and another 4 or 5 times lengthwise. Then, grab a spoon and scoop out the diced pieces!)

1 Chopped Orange Bell Pepper*

1/2 Cup Diced White Onion*

1 Tablespoon Chopped Garlic

1 Tablespoon Olive Oil*

1 Can Amy’s Organic Chili - Medium*

6-8 Xocihitl Blue Corn Chips*

1/2 Cup Shredded Organic Valley Vermont Sharp Cheddar Cheese (I like to shred this from the block.)

Directions:

1. Bring a pot of water to a boil. You can season the water with olive oil, seasoned salt, or any other spices you think appropriate - we’ll be poaching our chicken in it. Place the chicken breast in the pot and cover at medium heat for 20 minutes.

2. A few minutes after the chicken starts cooking, heat the olive oil in a saute pan. When it’s hot, throw in the garlic, onion, and bell peppers. Let these saute for a few minutes, tossing occasionally. Make sure the vegetables are coated evenly with oil so they also cook evenly.

3. Get another pot on with the can of Amy’s Chili. Heat it over medium heat, stirring occasionally.

4. While keeping an eye on your saute, drain the chicken at 20 minutes and place on a cutting board. Using two forks, pull the chicken apart (effectively shredding it). Toss the shredded chicken in with the chili.

5. If the veggies look like they have a nice golden color to them, toss them in the chili as well. Stir it up, and reduce it to low for a minute or two. Don’t overcook your chili though!

6. Serve the chili in a bowl, and line the outside with corn chips. Top with cheese and diced avocado. Enjoy.

So, there you have it. A protein powerhouse of a meal with a lot of flavor. Here’s the nutrition info per serving I’ve come up with, taking mostly the avocado, chicken, pepper, chili, and chips into account:

Calories: 640

Fat: 27g (Remember, a lot of it is healthy, monounsaturated fats! These are the kinds of fats youneed in your diet… in moderation of course!)

Protein: 29g

Carbs: 74g

Fiber: At least 10g from the Avocado alone. I’m too lazy to run back downstairs, pull the can out of garbage, check it, google 8 other things… etc etc. But I promise you’re getting a good deal of fiber.

This is a really great meal on intense workout days since it’s got a lot of protein for muscle recovery… but it’s also a really great rainy day food. Very comforting, very good.


- Andrew