Sauteed Kale Recipe

Kale - is not lettuce and it is not spinach.  If I was going to say it resembled another green, leafy veggie; then I would guess that it is closer to cabbage (at least in terms of taste).  Before adopting a Weight Watchers lifestyle, I used to saute this with a thick cut bacon and garlic but, now I do not want the added points for the bacon. Tonight, I found a way to get my Kale and do so for a single point add (instead of the four that my thick cut bacon would cost me).

Here is what you will need;

• Large skillet
• Two strips turkey bacon
• Two tablespoons extra virgin olive oil
• 1/4 cup water
• Two cups washed and chopped raw Kale
• Two cloves garlic
• Finishing salt - in my case it was a bourbon smoked salt that I picked up over the weekend while in Kentucky.

Dice the garlic and turkey bacon. Heat one tablespoon of the oil in the pan. Add the Kale once the oil is up to temperature, tossing with tongs until bright green (give it about a minute). Reduce to a medium-low heat add the water and cover, stirring occasionally, until the Kale is tender (about 12 to 15 minutes). Push the Kale to one side of the skillet and add the remaining oil to the empty side of the pan. Cook the garlic and bacon in the newly added oil until fragrant (typically 30 to 60 seconds). Mix both sides of the pan and add a couple pinches of finishing salt (in this instance, the salt replaces what is "missing" since we did not use pork bacon).  Others will add red-wine vinegar - personally, I don't like the taste but, if that is your thing then go for it.

I served with a dry-rubbed, grilled chicken breast and some whole grain, Spanish style rice.

The Spice of Life...

Variety might be the spice of life but, there are a few, basic spices that I like to use on a regular basis.  Excluding specialty spices that you might need for a certain dish, these will cover most of your bases and are pretty shelf stable (yes, that jar of oregano you have had since 2002 should probably be replaced)...

Salt - you might not think it is a big deal but, you are missing a bit of the boat if you are using standard table salt in your cooking. Go and get a decent sea or kosher salt.  I like flakes but, I do not do a lot of baking. If you are a baker, then you will need a finer grain rather than rougher cut version.

Pepper - Buy whole pepper and a pepper grinder. The stuff that is pre-ground has actually lost much of the flavor profile. Grind what you need, when you need it, to get the most bang in your cooking.

Finishing Salt - Much different from your standard salt we shared above, this favored version comes in many varieties and can add a depth of flavor that you might not otherwise find.  Try one out and see how you like it - the Smoked Paprika version I use a lot on chicken, turkey burgers, and on couscous.

Cavender's Greek Seasoning - If I could only use one product to flavor my food, this would be it. I use it on everything from salads, to cottage cheese, to steaks, and beyond. Made in Arkansas, you can get it in a Wal-Mart near you or order directly from the family online.

Zatarain's  Creole Seasoning - For times when you want a bit more kick than what Cavender's will provide, this is a great stand in for rice, shrimp, chicken, and chili.

Old Bay Seasoning - If you cook fish, then you need this in the cabinet. Other stuff can come close but, there is no replacing what this can do to add flavor to that Tilapia fillet. I recently discovered their garlic and herb version (which I happen to like a lot) - there are a couple of other iterations but, the standard will never do you wrong.

Garlic & Herb Dry Rub - We eat a lot of chicken and pork, this is excellent to add flavor prior to grilling.  Not as messy as a wet sauce, this also helps to lock in flavor/juices during cooking.

English Muffin Bruschetta

The two points must be because this is too easy...

Okay, corny joke aside we tried a recipe that we saw in the Weight Watchers magazine this month.

3 Tbsp fresh tomatoes
1/2 tsp Olive oil
Pinch of salt
Pinch of pepper
1 tsp of fresh basil
1/2 light English Muffin
2 Slivers of diced garlic

Combine the tomato, oil, salt, garlic (WW suggests garlic salt but, I like actual diced garlic better), and pepper in a small bowl. Garnish with basil and spoon the whole thing over a toasted English Muffin half (we used a light, multi-grain version).  Overall, good taste, very quick to whip up and a perfect cap with the Italian style turkey sausages I cooked on the grill. When I do this over, I am going to toast this muffin a couple of minutes more.

Tipping the Scales in the Other Direction...

Image Courtesy of: rx4betterhealth.com

Each year my employer runs a wellness program - with this year's effort being notable for not being so heavy handed and guilt ridden. Given my size, I was somewhat surprised when the Admin from our Human Capital team reached out yesterday and asked me to share my story.

I am sharing here so that you have context for my personal choice to opt for picking real over faux (or fast) food...   

“I am shocked when I see pictures of myself – the self image does not sync up with what my eyes see. This year, I decided that I can either sit back and wait for some magical change to happen or I can do something constructive to align the image in my head with the one that you see. Those constructive actions can be broken down into three steps...

Step one - I realized that by the time I get in the car, drive to the fast food joint, get my food, and drive home; I could actually just fix something fresh and healthily. As a result, I have rediscovered that I love cooking.  Also, there is zero junk food in my house - a unconditional key to being successful is not having it within easy reach.  When start to dream about that Snickers bar I just remind myself that, “I know what that tastes like but, I do not know what my goal weight feels like” (quote credit for that one goes to Rose).

Step Two - I joined Weight Watchers with my Fiancée.  I could not do this successfully on my own. Together, we keep each other accountable and are chasing our weight loss goals. We prop each other up on the bad days and celebrate the successes.  I have found the Weight Watchers eTools and overall points tracking system easy to do and have been able to sustain their use over the last 40 days.  They also coach you to look at your loss in 5% increments (instead of focusing on a huge number) – as I write this, I can share that there is 5% less of me than there was at the start of June. That is a huge motivator as I roll up my sleeves and fight through the next five percent.

Step Three - You cannot lose weight effectively until you get off the couch and exercise.  For me, that has taken the form of swimming four to five times per week. I started out slow (four laps, rest, four more laps, etc) but I am now up to a half mile, without stopping, each time I get in the pool. DVR that TV show and make this a priority in your life and it will become routine.

I will not kid you, this is not an easy journey but, I ate it so I own it.  Make healthy food choices, find a support system, and get off the couch – you will see results and you will believe that you can do it.”

Quick and Dirty Steak Prep...

Image Courtesy of Pike Valley Farm Foods

Sometimes there is a meal that you just crave. That was definitely the case tonight. Maybe it was the new grill, perhaps it was the fact that I have not had a decent steak in a long time, or the fact that I did not eat a big lunch (instead of working from home, I went into the office today for a meeting). 

This is a pretty simple meal. The rice from a box and flavored with two each Dorot Garlic and Basil cubes.  The asparagus from a bag (before you judge me for this, remember that I do not cook in a five star restaurant). What I spent the most time on was the steak.

Be sure to start with a decent cut of meat with a good amount of marbling. Personally, I think the strip steak is the best as it comes from a muscle that does not do a lot of work (therefore it is particularly tender). I didn't marinate the meat before leaving for work today so all the prep work happened while the grilled warmed up. If I had been smarter about it, I would have used a ziploc bag and let this marinate in the fridge during the day...

Just 16 Points for Fellow Weight Watchers folks

Quick and Dirty Steak Prep

1. Use a dinner fork and pierce each side of the steak(s).
2. Rub Lea & Perrins Worcester Sauce into both sides of the steak. 
3. Season both sides with Kosher Flake salt and ground pepper (to taste).
4. Place steak on very hot grill - sear one minute on each side. Reduce heat and cook approximately 5 minutes per side (can vary based on your grill).
5. In a small saute pan, melt 2 tablespoons unsalted butter. Add onions and saute until golden brown.
6. Cook steak to internal temperature of 140 degrees - remove and allow to rest for 10 minutes. 
7. Plate steak last and spread onions/butter mixture over the top of the steak.

Enjoy - I know we did...

New York Strip Steak, schezwan asparagus, and garlic basil brown rice.

Healthy Shrimp Tacos

Made shrimp tacos tonight using cilantro and red chilli peppers. Garnished with broccoli slaw, a fire roasted salsa, and served on a whole wheat tortilla. Served with a cajun spiced couscous.

Watermelon Feta Salad

Crazy simple stupid easy...

1. Buy watermelon, a block of firm feta cheese, and some fresh mint.
2. Chop into small pieces
3. Toss pieces in bowl - mix together
4. Eat

Told you - crazy, stupid easy stuff to beat the heat.