Forbidden Rice with Shrimp and a Walnut Lemon Glaze

Serves 2

Cooking Time 45 minutes

Forbidden Rice

• 1-tablespoon olive oil
• ½ small diced yellow onion
• 1 cup forbidden rice
• 1 ¾ cup water
• ½ cup white wine
• 1 bay leaf
• 2 sprigs thyme
• 1-tablespoon butter
• Salt and pepper

In a hot saucepot, add the olive oil and onions and season with salt and pepper. Wait until they are aromatic and then add the forbidden rice. Toast for a few minutes and then remove the pan from the fire and add the white wine. Reduce the wine so there’s nothing left in the saucepot and then add the water, bay leaf, thyme and salt and pepper. Simmer for 30 minutes. Finish with butter and season with salt if needed. Set aside.

Shrimp with a Walnut Lemon Glaze

• ½ small diced yellow onion
• 1 tablespoon of olive oil
• 10-12 large or jumbo shrimp, tail on
• ¼ cup frozen or fresh peas
• 1/2 lemon juiced
• 1/8 cup roasted walnuts loosely chopped
• ¼ cup white wine
• 2 tablespoons butter
• Garnish of chives

In a large sauté pan on medium high heat, add olive oil. Sauté the onions until glossy and season with salt and pepper. Next, add the shrimp and cook for a few minutes. Off the heat, add the white wine and reduce ¾‘s then add the peas. Continue to cook for a few more minutes until shrimp are cooked through. Finish with roasted walnuts and off the heat stir in the butter. Spoon the shrimp over the forbidden rice. Garnish with chives.


Happy Cooking!
Mary

Walnuts!

Go to any house in America and I’m sure you’ll find chocolate chip cookies loaded with delicious varieties of nuts. In my house, however, you wouldn’t be so lucky. As a kid I wasn’t allowed to eat them.

“Stay away from the nuts,” my dad always said to me as a little girl, referring to walnuts, pistachios, peanuts, pecans and any other morsel that came my way.

I always thought that my dad didn’t like them and he was saving me from the inevitable fate of eating one. However, I later learned that in fact he did like them. Actually, he loved them. But he was always afraid that I would choke on them because they break apart so easily in your mouth.

It took years before I began eating them, and it took me even longer to like them. Of course, like so many other things, culinary school was the turning point of my relationship with nuts. I quickly learned there was nothing like hot roasted walnuts coming out of the oven and that they burn very easily.

When you cook anything, remember to keep foods as close to their natural state as possible to retain health benefits. In this case, when you roast walnuts cook them at a lower temperature to release the natural oils and flavor without losing the important vitamins, minerals and polyphenols.

Now that I do eat them, I think they’re a perfect complement to almost any salad, fish or chocolate dish around and they’re a great afternoon snack. They are also loaded with tons of Omega-3 fatty acids, vitamin E, Magnessium and the list goes on. They’re even known for reducing your cholesterol and might even lower your risk for a heart attack by at least 15 percent and maybe even more.

That’s why, as a nutritionist, I suggest keeping them at reach at all times. You know what they say, “A handful of nuts a day keeps the doctor away.”

This rich super food is loaded with antioxidants, which will help keep you living a long and healthy life. Walnuts, or any other nut for that matter, should be added to your diet in substitution for something else. Though they are terrific for you, they also have a high calorie content. So, instead of just adding them to your diet, put them in place of something else to prevent adding the extra inches to your waistline.

As a replacement snack they’re very filling, they can curb your craving and can help maintain your energy level throughout a busy workday. When you need a pick-me-up in the afternoon, try eating a serving (1 ounce or about 6-8) of walnuts instead.

Interestingly enough, many of the walnuts we eat today are genetically modified versions of the originals. These new nuts are designed to have thinner shells with more nut-meat inside. Translation: heaven. And speaking of heaven, I think walnuts look like a pair of pale, brown, caramel angel wings, with each ridged side connected by one thin centerpiece. For those of you who on occasion get them confused with other nuts, now you’ll always remember them as the winged nut!

My dad always tried to protect me. However, I was wrong about why he wanted me to stay away from nuts and had I not investigated further and figured out for myself, I might have missed out on a beautiful friendship.

Happy Cooking!

Chef Mary

For more great cooking tips, recipes and stories from Chef Mary,visit her blog. To learn more about Chef Mary, check out her Hail

Mary's Inc. Web site. E-mail questions for Ask Chef Mary Fridays to mary@hailmarysinc.com or click the Ask Chef Mary link above.

Check out Chef Mary's Webisode on You Tube! You also can follow her on Facebook and Twitter!

The information provided is general information about healthy eating. It is not intended as a substitute for the advice or treatment that may have been prescribed by your physician or other health care provider. Always consult a physician before starting any new diet or regimen.

Pear Walnut Muffins

Ask Chef Mary...Root Vegetables?

Dear Hail Mary, I am always hearing about how root vegetables, like parsnips and turnips, are good for you...why is this? Any tips on how to make them tasty AND healthy? HELP! Regards, "Getting to the Root of it"

Dear Getting to the Root of it,

In the winter month of February, it’s a perfect time to investigate the root vegetables. Most root vegetables are packed with vitamin C and have health benefits such as a diuretic, aids digestion and an anti arthritic agent.

Root vegetables may not appeal to you on first glance. They’re funny to look at and are not the go-to vegetables for most everyday dishes. However, in these cold winter months, they can be a perfect addition to your weekly menu and fit in wherever potatoes are present. Here’s a list of a few of my favorites.

Parsnips:

The parsnip looks like a beautiful white carrot, but they are much stronger in flavor. They originated from the Mediterranean. They are loaded with vitamin C and help to relieve headaches, muscle aches and bloating.

Unusual as they are to look at, parsnips are a delicious addition to any root vegetable mixture. Remove their skin right before cooking or after they have been cooked to prevent oxidation and browning of the flesh. Raw, fried, boiled or roasted parsnips are actually very popular in some traditional holiday feasts.

Turnips:

These purple, white and very round veggies are extremely rich in vitamin C as well. They are a descendent from European origins and like the parsnip the turnip is also a diuretic as well as a refreshing and revitalizing root vegetable.

When they’re underground, the turnips are white and as they emerge from the soil the turnips turn purple where the light has hit them. The insides, however, are white and can easily be mistaken for rutabagas.

Turnip “greens,” or the top of the turnip, can be eaten in salads. You can also use the greens in cooked dishes. The older the turnips, the more bitter the greens. The inner part of the turnip resembles a radish in taste and use. Pick out a beautiful, unbruised, and heavy in weight turnip for the freshest and best flavor.

Rutabagas:

The rutabaga can be commonly mistaken for a turnip, but when you look at the two, side by side, notice how the purple color runs to the bottom of the rutabaga. Whereas the Turnip is encircled by purple at the top by the stem.

Rutabagas are a cross between the savoy cabbage and the turnip. The rutabaga is loaded with vitamin C and is a diuretic, similar to both the turnip and the parsnip.

When picking out rutabagas, look for no marks or bruises andmake sure that it’s heavy in weight and has a mild and musty smell. This should ensure a fresh vegetable.

Carrots:

Of course you know carrots, but did you also know they come in variations of color like red, purple, yellow and orange. They originate from the Middle East and Central Asia and, like parsnips and turnips, they too are loaded with vitamin C. They’re also loaded with B-carotene, which converts to vitamin A, and are known to help improve your vision during both the day and night. Carrots are delicious. Carrots should be firm to the touch and not bend too easily.

Use the above root vegetables in a roasted medley mix. Cut at the same size and ???they should cook at the same time. When combined together they create a balanced flavor of sweet and savory.

Roasted Root Vegetables

Time- 1 hour Serving Size- 4

3 carrots: peeled and chopped into equal size but roughly chopped pieces

1 turnip: peeled and chopped into equal size, roughly chopped

2 parsnip: peeled and chopped into equal size, roughly chopped

1 rutabaga: peeled and chopped into equal size, roughly chopped

1 bunch flat leaf parsley; finely chopped

2 sprigs of thyme

5 cloves garlic

1/2 cup olive oil

1 lemon, juiced

2 Chef pinches of kosher salt

Freshly ground black pepper

Parchment Paper

Nonstick spray

Directions:

In a large bowl combine all the root vegetables. Add the leaves from the thyme sprigs (or dried thyme). Add olive oil, salt and pepper. Add non-stick spray to the parchment paper that’s on top of a cookie sheet (if your cookie sheet is dark, the bottoms of the vegetables will cook faster, so beware). Add the vegetables and beware of over-crowding. If it seems like there are too many, spread the extra on a second cookie sheet. Bake for 45 minutes at 350 degrees, stirring frequently. Top with the fresh parsley, chopped garlic and lemon juice. Serve with chicken, fish, pork, white beans, or poached egg.

Give them a try.

Happy Cooking!

Chef Mary

This article is also found on my column at The Washington Times Communities

Grilled Root Vegetables

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

Jamie Oliver's TED Prize wish: Teach every child about food | Video on TED.com

You have to check Jamie Oliver's TED speech.

Cooking with a Dash of Love- Valentine's Day

During culinary school, I was busy studying and cooking day in and day out and realized that Valentine’s Day was just around the corner. Excited about my new talents of cooking, I decided to use my skills and treat my boyfriend to a romantic dinner that happened to be one of his favorites; seared scallops with a beurre blanc sauce. I made all of the plans, created the grocery list and prep list to get ready for the big day. I spared no expense.

We commenced the evening with a glass wine. I had been working so much in class I hadn’t taken the opportunity to show off my new skills from school. I wanted to impress him with my techniques of chopping and dicing.

His kitchen didn’t have the big, beautiful and calibrated stove like my school. He watched enthusiastically as I began to cook our Valentine’s dinner. Everything was going perfect and then as I began to cook the scallops I made the mistake of not getting the pan hot enough. Being arrogant and full of confidence, I tossed them in the pan anyway. The second I threw them in the pan, I realized I forgot to dry off the scallops, so the juices began to bubble all over the pan and prevent the scallops from properly browning. Convinced I knew what I was doing, I moved to the beurre blanc when realized I forgot to juice the lemons. I grabbed, sliced and squeezed them into a pan quickly, sending seeds flying everywhere. I was so busy trying to impress my boyfriend with my experience and professionalism that I forgot what I was supposed to do.

The scallops, instead of being seared and golden brown, were still white and translucent. I tried to save them by putting them in the oven only to realize that his oven was mildly warm. I hoped for the best and quickly moved to finish the sauce and cook the vegetables.

Plated and placed, we sat down to a dinner of undercooked scallops, acidic and liquefied beurre blanc and a medley of very crunchy vegetables. James wanted to celebrate the day and my accomplishments and was gracious enough to eat his whole plate. By the end, we were full and less than satisfied. I was so busy making sure that I was putting on a show that I forgot to actually cook the meal. My cockiness had gotten the best of me.

The next morning, a little blurry eyed from all the wine and slightly sick to my stomach from the undercooked scallops and heavily acidic beurre blanc, I walked into his kitchen. I needed something good and wholesome to eat. I opened the fridge to see what I could whip up and aside from the leftovers and a few other things there was a carton of eggs.

I turned on my instincts and made the carton of eggs into a lovely baked frittata. It was the ideal remedy for the previous night’s dinner disaster. Basic ingredients of eggs, butter, salt and pepper cooked to perfection. With one bite we both knew that something was missing the night before. As I think about the experience with my many years of cooking behind me, I now know what that one thing was. The answer- the intangible ingredient of love.

In cooking for others I’ve become a better guest. I’ve realized that the kindness of being asked to dinner and the thought behind it allows a poorly cooked meal to be one of pure joy and satisfaction. I can eat lumpy mashed potatoes and overcooked lamb when someone’s heart has been added.

It wasn’t the evening I had planned but the overall experience was a great lesson to be learned. While I tried to impress him with an elaborate meal, I forgot the most important thing- Love. Remember this simple advice this Valentine’s Day weekend when you’re embarking on a challenging menu for someone special. As long as you put everything you’ve got into the meal you’ll be fine and, if not, just don’t forget the wine.

Happy Cooking!

Chef Mary

For more great Chef Mary's Cooking Tips, Recipes or Stories- Please go to my column- Hail Mary Food of Grace or to find out more information about Chef Mary please go to her Hail Mary's Inc website or email her questions for Ask Chef Mary Friday's at mary@hailmarysinc.com.

Also Check out Chef Mary's Webisode on You Tube!

You can also follow her on Facebook and Twitter!

Cooking with Mary Webisode-Bill's Farm

Super Foods for the Super Bowl

The Super Bowl is a great time to breakout the cookware and cook up some great dishes that also include whole super foods. It’s no secret that pomegranates, beets, sweet potatoes, cabbage, spinach and blueberries are part of that list. Take those ingredients and turn them into- pomegranate spritzer, spinach salad, roasted sweet potatoes with gremolata, blackened chicken sliders with cabbage slaw and blueberry cobbler. Entertain your friends with these delicious recipes that will taste great and fit right into the super bowl party.

Pomegranate Spritzer

Ingredients-

• 1-cup Pom juice
• 3 cups sparkling water
• 1-2 limes

Directions-

In a carafe, mix everything together. Juice one lime and add it to the spritzer and slice circles with the other one and use them as garnish. For an extra kick, add vodka.

Spinach Salad-

Ingredients-

• 1 bag washed baby spinach
• ¼ cup walnuts (toasted)
• 3 red beets
• ¼ cup crumbled goat cheese
• ¼ cup balsamic vinegar
• ½ cup good olive oil

Directions-

Clean the beets and remove the greens on top and the pointed growing end. Place in a baking dish filled with water and cover tightly. Cook in a 350-degree oven for 30-45 minutes. Let cool and then remove the skin. Keep in mind the beet coloring will bleed so, to prevent staining, use gloves. Dice into ¼ inch cubes. Toss the salad with balsamic vinegar first. Next, toss with olive oil and sprinkle salt and pepper. Next, toss in the goat cheese, beets and walnuts. Serve.

Roasted Sweet Potatoes with Gremolata

Ingredients-

• 9 sweet potatoes
• 3 garlic cloves, minced
• ¼ lemon zested
• 2 tbsp minced Italian parsley
• ½ cup olive oil
• 1 ½ tbsp kosher salt
• Cracked pepper

Directions-

Peel and cube the sweet potatoes into ½ inch pieces. Toss with ¼ cup of olive oil and spread on a greased cookie sheet (make sure the cookie sheet is light in color). Bake for 45 minutes on 350 degrees flipping every 15-20 minutes. While the potatoes are cooking, mince the garlic and parsley. In a bowl, mix the garlic, parsley, lemon zest, salt and pepper. Toss the potatoes with the mixture (mix in a little at a time) also known as gremolata. Serve.

Blackened Chicken Sliders

• 3 chicken breasts (pounded thin)
• 2 tbsp blackening seasoning (any will do)
• ¼ cup olive oil
• 1/4-cup Italian parsley leaves
• ½ head of green cabbage
• ¼ head red cabbage
• 1 carrot
• ½ cup Dijon mustard
• 2 tbsp honey
• Good small dinner rolls

Directions-

Pound the chicken breasts to a ¼ inch in thickness. Lightly coat with olive oil and blackening seasonings. Salt the chicken and sear them in a sauté pan. Cook through. Peel and shred the carrot into a bowl. Shred the cabbage into very thin pieces and add to the carrots. Add the parley to the slaw mixture and set aside. In another small bowl, mix the honey and Dijon. Set aside. Cut the chicken into pieces that will fit on the buns. On a plate, place the buns?? next add the chicken, then slaw and top with the honey Dijon mustard. Place the bun on top and serve.

Blueberry Cobbler

1. 1 lb frozen blueberries
2. 1 pkg frozen puff pastry
3. ½ cup brown sugar
4. 2 tsp vanilla extract
5. 2 eggs
6. 2 tbsp unsalted butter
7. Vanilla bean extract

Directions-

Thaw the puff pastry dough while you start the cobbler. Preheat the oven to 400 degrees F. Rinse the blueberries in a colander. In a large bowl toss rinsed blueberries with brown sugar, vanilla extract and small pieces of the butter. Place in a baking dish. Roll out the puff pastry over the top of the cobbler. Whisk the eggs in a small bowl and use a pastry brush to spread the egg over the puff pastry. Bake for 25-35 minutes. You want the top golden brown and cooked through. If the crust begins to get too brown you can cover with foil. Serve immediately

From Pond Hill Farm to Your Table

Pond Hill Farm is making a difference in the way children think about food by having an interactive experience. Last summer, I had an opportunity on my YouTube show, Cooking with Chef Mary, to see why Pond Hill Farm is an amazing asset to the community of Harbor Springs, Mich., and can be an example to all of us. It isn’t just for their fresh produce and their organic meats, it’s how they educate children about the farm and where food comes from in hopes to lessen the gap from the farm to the table.

Adults and children alike seem to be more and more removed from where food comes from. At the grocery stores we buy fruits and vegetables in cans, meats and poultry that are plastic wrapped and milk from a carton. Aside from a possible picture and a name on the label there’s no indication of the source, which makes us less and less removed from the plant and animal it came from.

At Pond Hill Farm, they bring the children into the fields and give them an opportunity to connect with the food. They provide a chance to plant food, watch it grow and take it home to cook and eat it. This simple experience can positively change the way children perceive their food.

Learn from the best.

Family Farm Educates Youth

by Marcie Spencer

According to the Center for Disease Control, more than one third of U.S. adults—more than 72 million people—and 16 percent of U.S. children are obese. Since 1980, obesity rates for adults have doubled and rates for children have tripled. With these statistics rising at such an alarming rate, something has to be done.

At Pond Hill Farm in Harbor Springs, Mich., something is being done.

“We thought we would start children thinking about healthy eating choices while they are still young,” Jimmy Spencer said, owner of Pond Hill. “Hopefully, they will continue to think about what they are eating and grow up having a well-balanced diet.”

Spencer is talking about their Farm Education Program, which has been operating since 2000. Local school children, cub scouts and other groups come to the farm to learn where their food comes from, how it’s grown and how eating a well-balanced diet keeps their bodies healthy.

“I start the program by asking the children, ‘has anyone eaten plants today?’ They usually all say, ‘NO!’ Then I explain that almost everything we eat is plant-based and that the cereal they ate that morning for breakfast came from a farm growing wheat,” Spencer said. “Most of the children think it simply comes from the grocery store.”

Spencer goes on to explain that putting bad fuel into a car can make it run rough and even stop working and compares that to the human body.

At Pond Hill Farm, the kids are not only learning about healthy eating, they’re also getting hands-on experience. During the spring Farm Education Programs, each child has the opportunity to plant their own vegetable plant seedling.

“What we are hoping for is that each child brings home their plant and eventually harvests and eats what they produce,” Spencer said. “Kids are more likely to eat something that they have grown themselves and take pride in.”

In addition to learning about their food and where it comes from, the children enjoy a total farm experience by taking a hayride around the farm, feeding the fish at the Trout Pond, feeding the farm animals and shooting a giant slingshot called the Squash Rocket out into the field.

The farm also offers opportunities for families to plant a plot in the Community Garden or to be a part of their Community Supported Agriculture program.

“We continually strive to promote eating locally grown pesticide and herbicide free produce,” Spencer said. “The Community Garden allows those in the neighborhood who don’t have the land to grow a garden, the ability to produce their own food.”

Jimmy’s wife Marci, and mother Sharon, also share his passion for farming. Sharon does all of the canning, soap making and accounting, and Marci is responsible for public relations, marketing and taking care of their two small children, Emma and JJ.

Pond Hill Farm is also home to a non-profit, Farming for our Future at Pond Hill (FFOF), which is focused on helping people improve their lives and communities through organic gardening and farm-based education. Some of the programs offered by FFOF include farm camps, a community garden in Petoskey and Farm Tokens for Education. The farm tokens project works just like Box Tops for Education but instead of collecting box tops from cereal; people collect wooden tokens when they purchase a locally-produced food. Participating farmers and grocers then pay the school for each token turned in by students.

Hopefully, with organizations like Pond Hill Farm, Farming for our Future and others who dedicate their time to promoting healthy eating, the childhood obesity rate will begin to decrease.

“We can only hope that kids will realize that eating a carrot they have grown instead of a bag of chips will help their bodies function better now and into the future,” Spencer said.

To find out more about Pond Hill Farm please go to www.pondhillfarm.com.