Great Breakfast, Great Energy

Make Ahead Breakfasts That Don’t Break The Bank

By now, we all know that eating a good breakfast keeps us going stronger longer. A recent study also shows that women who take in nearly half of their daily calories at breakfast lose weight more quickly than dieting sisters who divide the calories more evenly. What’s more, those who kept up the breakfast routine kept the weight off as well.
Children, too, need terrific breakfasts, especially on school days. A dear friend with small boys recently shared her secret to serene weekday mornings. She makes a week’s worth of breakfasts on Sunday, then refrigerates and/or freezes them. Her boys especially love her version of Dutch Babies, which she makes with whole grains and seasonal fruit.

Apple Dutch Baby

2 tablespoons butter
2 medium apples, cored and thinly sliced
1 teaspoon cinnamon
1 tablespoon sugar or honey
1 cup milk
1 cup whole wheat or rice flour
4 eggs, beaten until light

Preheat oven to 400 degrees F. Put a cast iron Dutch oven or large frying pan in the oven for 5 minutes, then add butter. When bubbly (2-3 minutes)™, add apples, cinnamon, and sugar or honey, stir to coat and cook in oven until barely tender (3-5 minutes). Meanwhile, whisk milk and flour thoroughly into eggs and pour over the apples. Bake until the Dutch Baby is puffed and golden brown (20-25 minutes). Serve warm or cut in quarters and freeze (reheat in the microwave in 30 seconds or in a buttered frying pan over medium heat in 2 minutes). Serves four.

Vegan Breakfast Bars

Lively with orange juice, sweet with apricots, and crunchy with nuts, Wheat Free Breakfast Bars are really delicious and smell like heaven. For variety, try them with dates and walnuts or dried mangoes and pecans. For extra protein, add some rice protein powder (or soy).

Wheat-Free Vegan Breakfast Bars

1 organic orange, juiced, rind grated
3 apples, cored and coarsely grated (2 cups)
2 cups old fashioned rolled oats
1/3 cup brown rice flour or barley flour
1/4 cup rice protein powder (optional)
1/2 cup dried apricots or dates, finely chopped
1/2 cup almonds or hazelnuts, coarsely chopped
1/2 cup golden raisins
1/4 teaspoon sea salt
1 teaspoon real vanilla extract

Preheat oven to 350 degrees F. In a large bowl, combine all ingredients and pat evenly and firmly into 8″ x 8″ baking dish.  Bake at 350 until golden brown (25-30 minutes). Cool for 15 minutes, then cut in bars and serve or freeze. Makes 8-12.

Easy Freezer Waffles

Raspberry Whole Grain Waffles are a speedy standby for ready-in-a-minute weekday breakfasts. My young adult offspring love to heat and run, taking a plate of warm waffles to wolf on the way to work. Waffles reheat in minutes in a toaster oven, and these homemade treats are better tasting, cheaper, and more nutritious than store bought.

Raspberry Whole Grain Waffles

1 cup whole wheat flour
1 cup whole wheat pastry flour
3/4 cup old fashioned rolled oats
2 tablespoons flax seed
2 teaspoons sugar
1/2 teaspoon sea salt
1 tablespoon baking powder
1/4 teaspoon freshly ground nutmeg
2 cups buttermilk (room temperature)
2 eggs, lightly beaten
1/3 cup canola or safflower oil
plus 1-2 ]tablespoons more for waffle iron
1-1/2 cups raspberries (frozen work fine) optional

In a large bowl, combine dry ingredients and mix well. Add buttermilk, eggs, milk, and 1/3 cup oil, then stir in fresh or frozen berries. Heat waffle iron and brush with oil. , then add batter. In general, use a scant 1/4 cup of batter per 4-inch square of waffle iron. Cook for 3 minutes or until done (waffles will release easily when done). Serve hot or cool and freeze.  To reheat, toast for 30-45 seconds. Makes about 30 4-inch waffles.

Tasty Pumpkin Pancakes

Pumpkin Pancakes also freeze well and reheat in a minute. Make a protein-rich breakfast sandwich by spreading a pancake with almond butter and jam and topping it with a second pancake. Fast and fabulous!

Golden Pumpkin Pancakes

1 cup whole wheat pastry flour
1 cup unbleached white flour
1 tablespoon baking powder
1/2 teaspoon sea salt
1 teaspoon cinnamon
1 teaspoon ginger
1/2 tsp cardamom or nutmeg
1 cup pumpkin puree (canned works fine)
2 eggs, well beaten
2 cups almond or hazelnut milk
1 teaspoon real vanilla extract
2 tablespoons safflower or canola oil
plus oil for frying pan (about 1 tablespoon)

In a bowl, sift together dry ingredients, set aside. In a large bowl, blend pumpkin and eggs well, then stir in milk, vanilla, and oil.
Beat in the milk & oil until smooth. Add to flour mixture. heat 1/4 teaspoon oil in a heavy frying pan over medium high heat and add batter, using 1/4 cup for each pancake. Cook until bubbles form around the edges, then flip and cook until both sides are golden brown (2-3 minutes per side). Serve warm or freeze. Makes about 12.

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Thankful Thanksgiving

A New Way To Celebrate

This has been quite a week. Over the weekend, it started snowing,  gently at first. Soon, soft, fluffy icing sugar snow hid all the horrors of the late autumn garden under a blanket of beauty. Then slick ice built up underneath and even a simple walk to the mailbox became an adventure. Thank goodness for pull-on crampons, which I bought for everybody last year.

That part was very pretty and peaceful, but after a fierce wind storm on Monday afternoon, the island and much of the surrounding county was out of power for quite a while. Here, it was out for three days, which meant no water except what we had hastily gathered when the lights began to flicker.

What We Do When The Power Fails

Living on a tree-covered island, we experience a lot of power outages, so the minute the power even dims, we go into action. We fill pots, pan, and jars of water for drinking, cooking and washing, as well as two 10 gallon jugs for flushing toilets (elemental hygiene is much appreciated when it suddenly becomes limited).

We also get out the lanterns and the old two-burner camping stove, with its little propane bottles. I haul out the tea kettle, my iron frying pans and some elderly saucepans as well. Candles are placed strategically all over the house so nobody trips in the dark. I do a quick fridge check, removing whatever I might want to use in the next day or so. (The less you open your fridge, the colder the food will stay.)

Of Refugees and Refrigerators

By Monday evening, we had five adults and a teenager huddling around our propane fireplace. Without a running fan, these stoves don’t put out a lot of heat, and most of it rose up to the top floor of the house. My son built a fire in the woodstove in the daylight basement (it’s big, south facing, and now being renovated into an apartment by my son and his wife). The woodstove heated the basement and the main floor and the propane fireplace heated the top floor. Now everybody could be more or less warm but needed to be fed, using as little water as possible.

I love when we lose power in  winter, since I can just empty the freezer and fridge into our big cold boxes.  When it became clear that we were in for a few powerless days, I put the freezer stuff outside. The temperature got down into the teens at night, so all the food stayed colder than ever. I put the fridge stuff (things like eggs that you don’t want to be frozen) into the sunporch with the blinds drawn down.  The sunporch stayed at about 35 degrees, just like a big walk-in cooler.

Caring for Indoor Plants When Cold Comes

Not surprisingly, the sunporch is full of plants, from a 6-foot tall jasmine in full bloom to a pair of lemon trees I grew from seed. My plant table is covered with African violets (double ruffled soft purple), aloes, angel wing begonias, and some elderly but still productive Christmas cactus. On the floor are pots of amaryllis which I keep going year after year. Some are getting quite large, throwing off “pups” which turn into flowering-sized bulbs in a season or two. All these were well watered, so all I had to do was drape them with a sheet of floating row cover cloth until the power came back on.

My sunporch pots of basil and cilantro were still quite productive. After I harvested the cilantro for enchiladas, I brought the basil into the bathroom and set it in my deep tub, where it stayed warm enough to survive. I was planning to  make pesto for Thanksgiving, but that plan did not work out.

A Different Thanksgiving

For one thing, the roads were covered with black ice and driving was treacherous. On our hill, there were cars in the ditch–different ones every few hours. Without four-wheel drive or chains, I wasn’t going anywhere soon.

The day before Thanksgiving, all the other adults went off for a camping trip on Mount Rainier (in the car that did have chains) and the teenager went to visit her family. By then, my 87 year old Mom, who lives a few miles away, had power and a phone but no water, since some pipes froze in the cold, including those in the apartment directly over hers. When the ice thawed, it flooded Mom’s bathroom, which was colorful.

It finally started to rain and I ended up going to the grocery store on Thanksgiving morning. (When did stores start staying open on holidays?) I lucked out and found a 12-pound unfrozen organic turkey that I could cook right away. I spent the day happily making pies and whatnot, then packed everything into the car and took it to Mom’s. My older son met us there and we shared a memorable meal–no water, but good company, good food and plenty of fun.

When I dropped off my son, he loaded his 4 month old kitten into my car and took off to visit friends. Now I am “alone” with five cats (my aging Lily, my son Andrew’s two yearlings, Monk and Howard, his new Maine Coon kitten, Pippa, and Peter’s Eowyn) and some great leftovers. They do say that after a loss or death, it is a good idea to change your traditional patterns a bit, and I’d say we are doing really well in that department.

Day After Thanksgiving Soup

After I pick the turkey apart, I pile all the remains into the crockpot, along with any leftover broth, plate scraps, vegetables, and so on. I toss in some onions with their crisp brown skin, which gives the broth a rich color and deep flavor. I also add a head or two of garlic, skin and all (just break the cloves apart), top the whole thing off with water and put it on low-slow. By morning, the stock is strong and ready to strain.

Overnight Turkey Stock

1 turkey carcass; all bones and skin
2 carrots, chopped
2 stalks celery, with greens
1-2 onions, quartered (skin on)
1-2 heads garlic, cloves divided (skin on)
2-4 cups leftover vegetables and scraps

Combine in a large slow cooker, cover with water and cook on low for 8-10 hours. Cool slightly then strain off stock (pour it through a cheesecloth-lined colander). If you like, squeeze out the cooked garlic, mash lightly and add to stock. When stock is cool, skim off fat. Refrigerate for up to 4 days or freeze for up to 3 months.

To make great soup soup, just add vegetables as well as rice, noodles, or dumplings–whichever your family prefers.

Turkey Day-After Soup

2 teaspoons olive oil
1 teaspoon fennel seed
1 teaspoon thyme, stemmed
3 cloves garlic, chopped
2 onions, chopped
1/2 teaspoon sea salt
2 stalks celery, chopped
2 carrots, chopped
2 turnips, chopped
6-8 cups turkey stock
1 cup short grain brown rice
2 cups cooked turkey, chopped
1 cup leftover gravy
1/4 cup cilantro or parsley, stemmed

In a soup pan, heat oil, fennel seed, thyme, and garlic over medium high heat to the fragrance point (about 1 minute). Add onions, sprinkle with salt and cook until barely soft (6-7 minutes), Add celery, carrots, and turnips, stir to coat, add stock, bring to a simmer and cook for 30 minutes. Add rice, bring to a simmer, reduce heat, cover pan and simmer until tender (about 30 minutes). Stir in turkey and gravy, heat and serve, garnished with fresh herbs. Serves 6-8.

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Some Blessings of Loss

Of Sharing Food and Food Shared

Since we lost Bud, we have been so blessed by loving gifts of food. I’ve always deeply enjoyed cooking for others and it was shocking to not be able to cook for those first days and weeks. The steady arrival of nourishment accompanied by quiet love has give all of us a new appreciation for this gracious gesture. It’s been wonderful to not even have to think about food, yet to always have plenty when the house fills up (as it often does).

This sudden loss has opened me up in some new ways. Sudden death is hugely shocking; it knocks you out of your routines and mental grooves into a new space. It can open up a new way of being in relationship to the one who is gone; although there is no longer a physical presence, you still have all the richness and fullness of the past. You can still have an inner conversation, and you can still sense all that lies between you.

I also feel newly able to ask for help and receive it with gratitude instead of vague guilt. I’m accepting help with financial and technical issues, accepting help around the home and yard, and letting people drive me places. This may be the first time I’ve ever let people bring me food  (other than for a potluck). For perhaps the first time in my life, I also feel free to ask specifically for what I want: for me, comfort food is wintery vegetarian soups, rice-and-bean dishes, and casseroles. I know–chocolate is not on the list. I was surprised too.

Love Is The Best Seasoning

Now I am beginning to cook again, and with some pleasure, yet it is still a lovely experience to have a warm, fragrant meal brought to the door by kind, loving friends. Last night, my son and a friend were playing mandolin duets in front of the fireplace as snow fell. Cats were draped over the most comfortable chairs, and my daughter-in-law and her younger sister (who is living with us now) were converting the upstairs guest room into a cosy place for a young teenager.

The doorbell rang and in came a smiling friend with a hug and a basket of hot food. As we sat and held hands for a moment before eating together, I felt so grateful for this lively family and the ongoing life that fills this big old house.  I felt enriched by all of us sharing this food together, and the sharing with those who bring us both food and their kindness, which gives food the richest flavor of all.

A Pretty Pumpkin Soup

Since cold was coming, I decided to bake a lingering Halloween pumpkin before it froze to mush. After cleaning out the seeds and stringy bits, I poured in some broth and spices and baked it until tender. When done, you bring the pumpkin to the table and serve it as its own pot, scraping some cooked pulp into each bowl. Serve it it a deep platter, though, because a baked pumpkin tends to leak….

Baked Pumpkin Soup In Its Own Shell

1 medium (3-5 pound) pie pumpkin
3-4 cups vegetable or chicken broth
1 teaspoon fresh rosemary, stemmed
1 teaspoon fresh thyme, stemmed
1 tablespoon unsalted butter
salt and pepper to taste
1/2 cup fresh mozzarella, coarsely grated

Cut top off pumpkin and scoop out seeds and stringy stuff. Place pumpkin in a deep baking dish, fill with broth, herbs, and butter and bake at 350 degrees F. until tender (50-60 minutes). Adjust seasoning to taste and bring pumpkin to the table. Serve broth and baked pumpkin pulp in bowls, topped with grated cheese. Serves 4-6.

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A Huge Loss

Cancer As Curse And Gift

For four of the six years we were married, my husband Bud dealt daily with the realities of cancer. After a long remission, his prostate cancer flared in 2006 and from that point until his death a few weeks ago, Bud lived in constant pain. Fortunately, Bud and I soon discovered Harmony Hill, a retreat center on Hood Canal in Union, Washington that offers cancer programs that truly transform the experience of cancer.

Bud took the skills and lessons gained at Harmony Hill on the road, speaking to groups about the new possibilities Harmony Hill offers to those experiencing cancer, including family members. He also started a men’s support group for those facing serious illness and disability which now continues in his name.

The Wrapping Sucks

Like so many others, Bud and I did find that cancer brings many gifts in its wake, but Bud was quick to say, “Cancer is a gift, but the wrapping sucks.”

One gift I won’t soon forget was Bud’s amazing appreciation for just being alive. He woke up happy, just because he did wake up. It is awe inspiring to live with somebody who actually embodies that delicious pleasure in life.

Bud faced his numerous losses with courage, humor, dignity and abiding love. In his final few years, Bud was able to realize his deep desire to live a life of service and had some of the happiest times of his life.

A Final Project

One of Bud’s last projects was to convert our old hot tub into a garden bed. Now lush with winter vegetables, it is one of the first things I see each day and a constant reminder to be grateful and kind. In the end, it really is kindness that counts the most.

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