Veggie Tart

You'd think that as much as I enjoy photography that I'd take
a little extra time to photograph my food! But here you go. 

We spent a couple of days with friends in Flagstaff to kick off our summer vacation. This dear friend is also a great cook, and one evening she made us a delicious veggie tart (quiche). A couple of weeks later, that tart was still in my mind and I also had some zucchini, tomatoes and onions from our CSA. I called my friend to get some pointers and also found the recipes below online. It seemed along the same lines as what she told me... she seems to be able to cook from memory/skill/experience whereas I need a recipe!

So I tried this and it took a while because I also made a whole-wheat crust! Yes, proud of myself. My friend made this while we were there and made it seem so simple. It did take me some time, so if this is new to you I recommend making it on a weekend or any day that you are not rushed. The result though was excellent! I forgot to take a photo, because it did look so pretty and this is all that was left. My son even enjoyed it too. He took a bite, kept talking, then took another bite and seemingly surprised said "this really tastes good." 

Flaky Whole Wheat Pie Crust (found this staring at me on the back of Bob's Red Mill Whole Wheat Pastry Flour package, so I had to try it)

• 2 cups whole wheat pastry flour
• 1 tsp salt
• 3/4 cup unsalted butter, chilled (was a lot of butter for me to use, but I did it!)
• 5 to 8 Tbsp ice water

Sift flour and salt into a large mixing bowl. Cut butter into 12 pieces and rub into dry ingredients until the mixture resembles a coarse meal with some pea-size pieces. Sprinkle water over mixture, one tablespoon at a time and knead lightly just until a dough forms. Form dough into a ball. Cut in half and press each into a disc shape. Wrap each disc in waxed paper or plastic wrap and refrigerate for 30 minutes before rolling. Yield: Two 9" single pie crusts or 1 9"double pie crust. Crust will make alone with filling or pre-bake at 375 degrees for 25-30 minutes.

Below is the tart recipe I used from www.ezrapoundcake.com. I made a few changes based on my friend's recommendations and our preferences:

• I used the crust recipe from above.
• I added Swiss chard and cut back on some of the zucchini. My friend recommended always using leafy greens, and I definitely agree. It just works. 
• I used fresh tomatoes.
• I used Gruyere cheese only.
• I used a red onion.

Easy Zucchini, Tomato and Cheese Tart

Serves 4 to 6

• 1 SHEET (HALF OF A 17.3-OUNCE PACKAGE) FROZEN PUFF PASTRY
• 2 TABLESPOONS OLIVE OIL
• 1 ONION, FINELY DICED
• 2 GARLIC CLOVES, MINCED
• 2 MEDIUM ZUCCHINI, QUARTERED LENGTHWISE AND THINLY SLICED
• 1/2 TEASPOON DRIED OREGANO
• 1/4 TEASPOON GROUND BLACK PEPPER
• 1 (14-OUNCE) CAN READY-CUT DICED TOMATOES, WELL DRAINED
• 3 LARGE EGGS
• 1 CUP GRATED SMOKED GOUDA (SUBSTITUTES: CHEDDAR, MONTEREY JACK, MOZZARELLA, MUENSTER, PROVOLONE)
• 1/2 TEASPOON SALT
• GENEROUS SEASONING FRESHLY GROUND BLACK PEPPER

1. Heat the oven to 400 degrees F. Lightly butter a glass pie plate or a dark 9-inch tart pan with a removable bottom. Set aside.
2. Remove the puff pastry from the package, and let it thaw at room temperature for 30 to 40 minutes.
3. Meanwhile, Make the Filling: Heat the oil in a large skillet over medium heat. Add the onion and garlic, and cook until the onion is slightly tender, about 5 minutes.
4. Stir in the zucchini, and saute just until it begins to soften, about 5 minutes. Season with oregano and black pepper.
5. Mix in the drained tomatoes, and raise the heat to medium-high. Cook, stirring often, until the zucchini is tender but not mushy and the juices have evaporated. Set the pan off the heat, and let the veggies cool.
6. For the Crust: Sprinkle a little flour on your counter and rolling pin, and gently roll the puff pastry into an 11-inch square. Press the pastry into the bottom and up the sides of your pan. (Trim off the excess pastry, and discard.) Prick the pastry  with a fork, and place a piece of aluminum foil on the pastry. Add dried beans or pie weights to weigh down the foil. Bake until the pastry is golden brown, about 15 minutes. Remove the foil and weights. Let the pastry cool in the pan on a wire rack for 10 minutes.
7. Raise the oven temperature to 425 degrees F.
8. To Assemble the Tart: In a large bowl, beat the eggs. Stir in the cheese, salt, pepper, and cooled vegetables. Spoon the mixture into the tart pan. Bake 25 to 30 minutes, or until the pastry is brown and a knife inserted in the center of the tart comes out clean. Remove the outer rim of the tart pan, and let the tart cool on a wire rack for 20 minutes before slicing. Serve warm.

Action Item: Try new recipes when you can! Set aside one day each week or one day each month to try a new recipe. Add it to your calendar!

For Further Reading: Still have lots of zucchini from your garden or CSA? Or do you just love zucchini? Try these recipes from Meatless Monday.

Is it worth the effort?

As an Air Force spouse, I've spent lots of time cooking for only one (before my son was born) or two people. I hear a lot of people say that it's difficult to cook for just one or that it's not worth the effort. After 20 YEARS of experience, I can say that preparing meals at home is worth the effort and beats out all the other options.

Here's why:

• Plain and simple, we eat healthier when I cook. Otherwise we may eat snack foods that aren't really filling, and we end up overeating and feeling uncomfortable or sluggish the next day.
• Cooking our own foods (not eating restaurant or processed foods) fuels our bodies and provides us with the energy we need. If you often find yourself tired, run down or experiencing stomach problems, I'd recommend to start preparing more meals at home, slow down to enjoy those meals and eat an apple each day (read this previous post!)
• Leftovers! I typically cook the same size meals when my husband is away, so we either have lunch the next day (and next), or I use some of it for dinner the next night. So you're still eating home-cooked meals, but you might get a kitchen pass some nights with leftovers.
• When we cook a meal, we take the time to sit, relax and enjoy the food (and less likely to overeat).
• We're more likely to invite friends over to join us if we're cooking and know we'll have a little extra.
• And face it... we're just as important and deserving of a delicious, home-cooked meal no matter if anyone joins us or not.
• It maintains some of our routine even when Ron is not home.
• At home we are likely to only eat what we need. Eating at a restaurant often leads to overeating partly due to the large portion sizes. 
• The obvious - it's healthier and less expensive than eating out.

Now don't get me wrong, choosing not to cook one night when my husband is away is a treat. But it's better to keep in a habit of making/eating most of your meals in your own home where you have control of what goes into your body. 

Some tips to make cooking easier and less time-consuming:

• Find a few recipes that make you happy and cook those regularly.
• Your meals don't have to be extensive or even require a stove or oven. Some nights I "clean out the refrigerator" and our dinner consists of raw veggies, hummus, cheese, bread, boiled eggs and leftovers from the days prior. The thing is that we still sit at the table and enjoy the food and talk about (or reflecting on) the day.
• If you have a green thumb, grow some of your own food! Grilled fresh-from-the-garden vegetables make a wonderful meal. 
• Be creative. If you're only cooking for yourself, it's easy to try new ideas or alter a recipe based on foods you have in the house already. 
• If you're making something you can freeze, put half in the freezer right away. You won't have to eat it for three days as leftovers, but you'll have it ready the next day you're running low on time. 
• Ask friends to share their simple recipes. 
• Keep unhealthy foods out of your home. If you come home famished and start snacking, you won't convince yourself to cook and enjoy a good meal. Good food tastes even better when you're hungry!
• Turn on the music and pour a glass of wine while you cook!

Eating healthy is difficult for too many people due to work hours, medical conditions, financial constraints, availability of fresh food and lack of transportation. If you are fortunate enough to be able to shop for groceries when you want and buy basically what you want, then please take the time to be thankful, choose real food that supports the farmers, cook nutritious meals for yourself and take care of your body. We speak with our purchases. If people stop purchasing fake food, companies will have to listen and make changes. It will help everyone in the long run!

Action Item: If/when you find yourself in this situation, tell yourself that preparing meals is an important part of your daily routine. The same as exercising, visiting family, work, volunteering, etc.

For Further Reading: On Finding Motivation to Cook for Yourself. 

An apple a week? Does it keep the doctor away?

I haven't blogged much this summer, and I have a lot of ideas spinning in my mind: fiber, recipes, road trip/camping foods, probiotics, etc. Then I ran across a stat that completely surprised me and not in a good way.

From what I can find on the Internet, it seems that the average American eats about 16 lbs of apples each year. Does that sound like a lot? That equates to 48-65 apples per YEAR or roughly one apple every 5.5-7.5 days! The first info I read stated 65 apples, then I read that one pound is estimated at about three medium apples so it would be even less based on those calculations. I know that apples are all different sizes and weigh differently, but the point is... people are not eating many apples!!

So, I've decided to recommend an

Apple-a-Day Challenge

Try it for one week or maybe longer. Why? You ask. Because apples are a tasty, nutritious whole food. I'm guessing my son eats 48-65 apples in about 55 days and he's one healthy little guy, so I know you can eat one per day! Apples provide you with fiber, can curb your appetite and are available year round.*

• You have so many choices. Apples come in sweet or sour varieties (and variations of those).
• Apples are the ultimate convenience food. Throw a couple in your bag for when you get the munchies.
• Environmentally friendly; no wrapper!
• They can be eaten in so many different ways:
     - whole or sliced (with the skin)
     - dipped in peanut butter
     - cut up in a salad
     - sliced on sandwiches
     - and I'm sure you have your own ideas!
• Apples are filled with fiber and help keep you full. Fiber — you know that word you hear so much about, but not sure if you're eating enough of. Apples will help. 

Check out these health benefits from Mother Nature Network:

• Apples are filled with soluble fiber (5 grams). This fiber has been shown to reduce intestinal disorders, including diverticulitis, hemorrhoids and possibly some types of cancer. It helps control insulin levels by releasing sugar slowly into the bloodstream. It cleanses and detoxifies, which helps eliminate heavy metals, such as lead and mercury. 
• Apple pectin helps reduce cholesterol levels by lowering insulin secretion. 
• In two studies researchers found that eating five apples a week lowered the risk for respiratory diseases like asthma. 
• According to Chinese Medicine: Apples strengthen the heart, quench thirst, lubricate the lungs, decrease mucous and increase body fluids. 
• Apple cider vinegar can help prevent the formation of kidney stones. 
• Studies indicate that eating apples daily can reduce skin diseases. 
• According to a Brazilian study, eating an apple before a meal helped women lose 33 percent more weight than those who didn't. 
• An apple has only 50-80 calories and has no fat or sodium. 
• Apples are packed with vitamins C, A, and flavonoids and with smaller amounts of phosphorus, iron and calcium. 
• Apples provide a source of potassium which may promote heart health. 

Read more at www.mnn.com

Please choose organic apples. And remember... one apple a day will not keep the doctor away by itself. You still need a healthy diet and exercise, but if you start snacking on apples and not sugary, salty processed foods, you might just see what you've been missing! 

*Yes, I have mentioned the environment impact of buying foods that have to be shipped half way around the world when not in season where you live, but if you are not eating apples (or much fruit at all) I encourage you to just start eating them. Then down the road, think about what's best for you and for the environment and choose accordingly. One issue at a time :)


Action Item: Go. Now. Get an apple and enjoy!
If price is an issue, buy apples this week instead of store-bought granola bars for example. If price is not an issue, buy some for yourself and some for your neighbor or your child's classmates. Share the love!

For Further Reading:  I found another "apple-a-day" challenge at MamaBootcamp.com; check it out for additional information.

Anytime Meal

Ron comes home from a long workout and heads to the kitchen to refuel. It's usually always eggs, avocado and green chile sauce. Sometimes he eats that on whole-wheat toast other times he just chops it all up. Well, I didn't want to miss out so after my next bike ride, I came home and made my own yummy creation (minus the green chile sauce, but I could substitute salsa instead). He's pretty smart... it's filling, it's yummy and good for you too. My recommendation - make your own similar healthy, protein-packed meal for breakfast, post-workout, whenever. Enjoy!

Action Item: Take time to eat a meal if you are hungry. Snacking and grazing will only lead to overeating. If you really only have time to "grab" something, make sure it's appropriate - hydrate well, and pick items such as nuts, cheese, carrot sticks and hummus or a piece of fruit.

For Further Reading: What to Eat Before and After a Workout from Fitness Magazine and The Many Health Benefits of Avocado from Mercola.com.