Maui Girl Cooks

“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.” Luciano Pavarotti

Tag Archives: healthy food


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Refrigerator Confidential Day #3

Welcome to Day #3 of Refrigerator Confidential!  This week, you are up close and personal with our refrigerator.  You can see what we buy at the Saturday Upcountry Farmers Market, and how we prepare it during the week.  It’s kind of a game for us {a very tasty game I might add}, and the goal is to eat all or most of the food by Friday, and end up with lots of empty bags to fill up at the market on Saturday.  Sometimes we are successful, and sometimes we don’t do so well.  The refrigerator’s Friday appearance has to do with how many times we eat out during the week {restaurants, beach BBQs, etc.}, as well as how motivated we are to take the time to wash the greens, broccoli, etc. and cook them.  Sometimes it’s easier to throw a salad together, with the already washed lettuce, than to wash and steam the broccoli; I think you know what I mean.

Monday’s Meals:

Breakfast

Me- The little bit of chili and brown rice that was leftover from yesterday
My husband- Nancy’s Low-fat Plain Yogurt with local honey, dried Maui pineapple, dried Maui apple bananas & coconut flakes, roasted peanuts & walnuts

Nancy's Plain Yogurt w/Maui honey, dried pineapple, dried apple bananas, walnuts, peanuts, coconut flakes

Freshly Pressed Ginger Kombucha {1 bottle is almost gone already!}
Green tea

Lunch

Gerald’s Eggs with Red Peppers & Parmesan {these eggs are a kind of open-face omelette/frittata that Gerald made up~really good}
Baked potato with butter {we shared a potato}
Caesar Salad
Avocado

Monday Lunch

Dinner
I worked tonight, so we didn’t eat the same thing.  We usually do, but it did’t work out this time because there was only 1 piece of Chicken Cacciatore left…for me!

Me- Chicken Cacciatore, broccoli & 1/2 grapefruit {and a piece of chocolate~ Lindt Dark Chocolate with Black Currants!!!}
My husband- sandwich on Dave’s Killer Bread {sometimes we will break down & buy a loaf of bread, if we run out of homemade bread…we like Dave’s} with Gruyere cheese, lots of arugula and mayonnaise {he said it was really good}, broccoli

What’s gone?

  • chili & brown rice
  • 1 potato
  • Caesar dressing
  • cooked broccoli
  • 4 eggs
  • 1 bunch arugula almost gone
  • romaine lettuce almost gone
  • 1 container of sauerkraut
  • avocado

Here is the refrigerator on Day #3:

Monday's refrigerator

 

Bon appétit!


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Refrigerator Confidential Day #2

Welcome to Day #2 of Refrigerator Confidential!  This week, I’m taking you inside our refrigerator so you can see what we buy at the Saturday Upcountry Farmers Market, and what we do with it throughout the week.  It’s kind of a game for us {a very tasty game I might add}, and the goal is to eat all or most of the food by Friday, and end up with lots of empty bags to fill up at the market on Saturday.  Sometimes we are successful, and sometimes we don’t do so well.

Yesterday I told you in words and pictures what we bought at the market.  I didn’t say anything about what else was in the refrigerator.  We had {not an exhaustive list, by any means}:

leftover homemade chili
leftover brown rice
cooked broccoli
homemade mustard vinaigrette
beets, which I cooked and pickled yesterday

Sunday’s Meals with links to recipes:

Breakfast
Me- Nancy’s Low-fat Plain Yogurt with olive oil, salt, pepper, cumin; broccoli with a drizzle of mustard vinaigrette
My husband- Nancy’s Low-fat Plain Yogurt with local honey, dried Maui pineapple, dried Maui apple bananas & coconut flakes, roasted peanuts & walnuts
Freshly Pressed Ginger Kombucha {1 bottle is almost half gone already!}
Green tea

Lunch
Leftover chili & brown rice {they’re almost gone!}
Salad of kale, arugula, pickled beets, Maui onion, Wakame & Ginger Sauerkraut Salad with mustard vinaigrette
Broccoli with olive oil, lemon, salt, pepper, Parmesan and toasted sliced almonds

Dinner
Baked salmon with mayonnaise and Sweet Ginger Chili sauce {similar to Thai sweet chili sauce, but with healthier ingredients}
Caesar salad with homemade croutons and avocado

Pickled Beets
4 fresh beets, scrubbed and steamed until tender {about 45 minutes for medium size beets}
Onion, sliced {as much as you like, or none}
3/4 cup cider vinegar
1/4 cup sugar
1/4 tsp kosher salt
1/4 tsp whole peppercorns
2 small bay leaves {or 1 large}

When beets are tender when pierced with a knife, let them cool until you can handle them comfortably.  Peel off the skins, and cut them into whatever shape you like.  Put them into a container with a tight lid, so you can turn them upside down to distribute the pickling liquid.  If you are using onions, layer them in with the beets.  I usually use a quart mason jar.  In a small saucepan, combine all ingredients and bring them to the boil, stirring to ensure that the sugar gets dissolved.  Pour over beets and onions.  There will not be enough liquid to cover your beets, so turn the container upside down occasionally, and shake to distribute the liquid.  They will get tastier as they marinate longer.

Here is the refrigerator on Day #2:

photo1-4

Bon appétit!

 

 

 


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Refrigerator Confidential

“You probably don’t want to look in the crisper drawer.”  Amanda Freitag Chef and owner of Empire Diner

Welcome to my refrigerator!  I must admit right from the start that I “tidied up” a bit before I let you in.  I’m pretty sure that you would probably do the same, if you were planning to invite me in.  My husband and I cook many/most of our meals together, but I am the Curator of the Refrigerator.  I know what goes in, and its approximate location.  The biggest haul that goes into the refrigerator comes from the Saturday farmers market, and I find a home for all of it-no easy feat to be sure.  My husband goes to the market very early on Saturday mornings, while I go for a nice long walk, during which time I listen to the Splendid Table podcast on my phone.  If you haven’t heard the Splendid Table, I highly recommend that you check it out here.  Anyway, back to our refrigerator.  This week, I would like to show you what our refrigerator looks like, from its early Saturday morning sparseness to bulging at the seams later Saturday morning, then during the week as we eat our way through all the delicious fruits and vegetables, which come mostly from the Upcountry Farmers Market.

I should say that the way we eat requires time and effort…time and effort that we are willing to put into procuring, preparing and eating delicious food.  In no way do I expect that anyone else should necessarily follow our path, because I know that not everyone has the time, desire or knowledge to cook this way.  This is what I love to do, and I’m grateful to have the opportunity to spend my time this way.

EARLY SATURDAY MORNING

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SATURDAY MID-DAY:  Fresh Produce from Upcountry Farmers Market 

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From the market today:  3 bunches green onions, 1 head romaine lettuce, 1 bunch kale, 1 dozen eggs, gardenias, red ginger, 5 beets, 2 white potatoes, 12 apple bananas, purple cabbage, 3 bunches arugula, 1 bunch Swiss chard, 4 jalapeños, 3 green peppers, 1 red pepper, cauliflower, 2 broccolis, 1 bunch celery, 2 artichokes, 1 kabocha squash, 2 bottles of Freshly Pressed Ginger Kombucha

 

 

 

SATURDAY MID-DAY:  Into the Refrigerator!

 

 

SATURDAY AFTERNOON:  Everything in its place!

Check out this article from New York Times Magazine about what 11 top New York chefs have in their refrigerators.

Mark Menjivar wrote a book about what’s in others’ refrigerators; it’s kind of fun to take a peek!  Check it out here.

What’s in your refrigerator?

 

Bon appétit!


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Express Post: Asparagus

This is going to be an express post, because I have a lot of things I want to get done today, but I want to tell you about our new favorite way to eat asparagus . . . just in case you get your hands on some fresh asparagus.  To our great delight, a new crop of Maui-grown asparagus has hit the Upcountry Farmers Market!  If asparagus isn’t available in your area just yet, don’t fret-spring is coming your way soon.  Just for the record, I love thick spears of asparagus;  I want to know that I am biting into something.  We enjoy asparagus steamed, then topped with freshly squeezed lemon/lime juice, freshly ground salt and pepper and homemade mayonnaise.  It’s also fantastic roasted in a hot oven, after rolling around in some extra virgin olive oil, freshly ground salt and pepper and sprigs of fresh thyme.  I was looking for ideas in my newest Deborah Madison book, Vegetable Literacy, and found a way to cook asparagus that we think is genius, not to mention downright delicious.  It is pretty much the same technique as this green been recipe I shared with you a few months ago, which is our new favorite way to eat green beans.

pan griddled asparagus 2

Griddled Asparagus
adapted from Vegetable Literacy {Madison}

1 bunch asparagus
olive oil, for coating asparagus
kosher salt
Maldon Sea Salt, or other flaky sea salt, to finish
freshly ground pepper

If you are using asparagus with thick spears, peel the lower parts so they will be tender.  Toss the spears with olive oil to coat {you don’t need a lot} and season lightly with salt.  Heat a cast iron skillet over medium high heat.

When the pan is hot, add your asparagus.  Don’t move it around just yet; you want some color to form on the spears that are in contact with the pan.  When you see some beautiful browned spots on your asparagus, toss the spears around in the pan.  You do not need to methodically move them one by one. Keep the heat on medium high and continue cooking the asparagus for several more minutes, until they are tender when poked with a sharp knife.  Some of the larger spears may still be a little al dente {crisp}, but I assure you they will be perfectly delicious.

Serve the griddled asparagus on a platter sprinkled with whatever crunchy salt you have selected.  Although I think it is perfect just like this, without any other additions, Madison suggests rolling the cooked spears around in Tarragon Butter and a few other sauces from her book.  I greatly respect Madison’s opinions when it comes to making delicious food, so I will probably try some of these sauces in the future.

Bon appetit!


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Cranberries for Breakfast

A few tidbits about cranberries. . .
~ The cranberry is native to North America.
~ Cranberries bounce because of air pockets inside the fruit.  They are also called bounceberries.
~ If you were to string all of the cranberries harvested in North America last year, it would reach from Boston to Los Angeles more than 565 times!

Source of information:  http://www.oceanspray.com/Kitchen/Plan-It/Family-Fun/Cranberry-Fun-Facts.aspx

Some time ago, I posted a few ways that we like to eat plain yogurt.  Cranberry season is here, which means we can swirl some raw cranberry orange relish into creamy plain yogurt for a delicious breakfast treat.  Topped with walnuts & a sprinkling of raw cacao nibs, it makes a great breakfast with a piece of toast and some tea.  As I mentioned in a previous post, our favorite yogurt is Nancy’s.

Nancy's Plain Yogurt

Nancy’s Plain Yogurt

When you open up a new yogurt, stir it well until all the lumps are out and it is super creamy.  Add whatever you like to make a healthy and delicious breakfast.

Plain Yogurt with Cranberry Orange Relish & Broken Walnuts

Plain Yogurt with Cranberry Orange Relish & Broken Walnuts

You could stop with the cranberry orange relish {recipe here} and walnuts, or do as I did and sprinkle a few raw cacao nibs over the top.  In one fell swoop, you can boost the taste & the nutrition of your creamy bowl of yogurt.  What a deal!

Try some raw cacao nibs on your bowl of yogurt!

Try some raw cacao nibs on your bowl of yogurt!

I enjoy having some toast with my yogurt.  It adds somewhat of a “savory” bite to counter the yogurt’s sweetness, even though this yogurt isn’t super sweet, since it only contains a bare minimum of sugar.  I wrote about this bread before, but it’s worth revisiting.  It is simple to make & tasty to eat.

Date Walnut Cinnamon Bread

Date Walnut Cinnamon Bread with Star fruit

Better eat it quickly, because the butter is almost melted!  I prefer my butter sitting on top in cold, thin slices.  Mmmmmm!  This bread is just about as good as cinnamon rolls, but a lot easier and quicker to make.  With the cranberry orange relish, more fruit isn’t really required, but the star fruit makes a pretty addition to the plate.  Aren’t they cute?  Star fruit is a tropical fruit whose season runs from July-February in the U.S.  It is a good source of Vitamin C, potassium and fiber.  According to Food Chemistry, star fruit is a good source of antioxidants, particularly the kind found in green tea and red wine.

Date Walnut Cinnamon Bread
adapted from Easy Little Bread

1 1/4 cups / 300 ml warm water (105-115F) 2 teaspoons active dry yeast (one packet)
1 tablespoon runny honey
1 cup/140 grams whole wheat flour
1 cup/100 grams oats
1 cup/125 grams unbleached white flour
3 tsp cinnamon
1 1/2 teaspoons fine grain sea salt
5 dates, snipped into small pieces
1 cup broken walnuts
2 tablespoons butter, melted, for brushing {you probably won’t need it all}

In a medium bowl, sprinkle the yeast onto the warm water and stir until the yeast dissolves. Stir in the honey and set aside for a few minutes, until the yeast blooms and swells a bit – 5 – 10 minutes.

In the meantime, mix the flours, oats, salt, cinnamon, dates and walnuts in a large bowl. Add the wet mixture to the dry and stir very well.

Brush a 9” x 5” loaf pan {8 cup} generously with some of the melted butter. Turn the dough into the tin, cover with a clean, slightly damp cloth, and set in a warm place for 30 minutes, to rise.

Preheat the oven to 350F / 180C, with a rack in the middle. When ready, bake the bread for 35-40 minutes, until golden and pulling away from the sides of the pan. I finish things up by leaving the bread under the broiler for just a heartbeat – to give the top a bit deeper color. Remove from oven, and turn the bread out of the pan quickly. Let it cool on a rack so it doesn’t steam in the pan. Serve warm with butter.

Makes 1 loaf.

Bon appetit!


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A Farmers Market with a View

Are you one of the regulars at your local farmers market?  If not, try to shop directly from your local farmers soon-you won’t be sorry.  If you are, good for you!

Here are some scenes from the Upcountry Maui Farmers Market:

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Tips for Shopping Your Farmers Market

The early bird catches the worm, so get there early !
~ Some vendors sell items that are highly sought after {i.e. fresh fish, asparagus, etc}; they will sell out quickly.  If you want something that is a hot seller, you had better get there early, or you just might be out of luck & have to settle for next best.

Bring cash, more than you think you will need {so you don’t need to worry about running out}, in small denominations
~ Vendors aren’t going to have the cash to make change if lots of people give them large bills.  Try to have small bills/change as much as possible.

Be friendly!
~ Most of the folks you will encounter at the farmers market are looking for the same things you are looking for-high quality foods for reasonable prices.  Just about anything is more fun with a smile.

Take plastic/cloth bags for your produce.
~ Many vendors do not provide bags.  Find some big bags & reuse them.  For example, Swiss chard does not fit in a gallon bag, so it is nice to have the larger bags.  Big beautiful heads of lettuce need a big bag too, so they don’t get crunched up.  You can put multiple things in each bag, and separate them when you get home.

You will need something in which to carry your purchases.
~ Some people use bags, while others have cool baskets to carry their market finds home.

Get to know your vendors; develop a relationship with the vendors you like to patronize.
~ When the vendor knows that you are a regular customer, you may get an extra eggplant, or they will select the best head of lettuce for you.
~ You may get a better price.
~ It’s fun to get to know the people who are working hard to provide you with the food you will eat that week.
~ If you see something you don’t recognize, ask your farmer how she likes to eat it.  Give it a try, and then report back the following week.

Relax & have fun purchasing healthy foods to nourish your body!