So if you saw my post yesterday, I came home with an ABUNDANCE of fresh produce yesterday morning.  Since I just moved to Peoria, I don't know a lot of people here yet and so I've been occupying my free time doing one of my favorite things- cooking (eating is a close second--both hobbies are related).  So, see below for an update on some new recipes, and some quick tips on how to make the most out of your farmers market finds.  Most importantly, happy eating! 
 

So i got some awesome fresh herbs at the farmers market and I really want to make them last.  Here's a storage tip.  Take your herbs out of the packaging they came in, wrap in a paper towel, place in ziploc bag, and store in the fridge!  I like to label and date my bag to keep on top of how fresh my herbs are.

So why purple potatoes, you might ask?  Well there isn't necessarily a specific reason, however they did look amazing at the farmers market, and who doesn't love the fun color?  One thing to keep in mind with these potatoes, or any produce, is that the deeper and richer the color, the more nutrients and health benefits that produce will have!  Compared to white potatoes, purple potatoes happen to be very rich in antioxidant phytochemicals--similar to those found in other powerhouse foods such as blueberries.  These antioxidants are most known for their immunity boosting and cancer fighting properties.  The best part about the potatoes is that they taste remarkably similar to their white fleshed counterpart, so sub them into any recipe you would normally use regular potatoes for a fun variation that adds a pop of color.

Serves 4

INGREDIENTS:
1 lb purple potatoes (or you could use red or yukon gold if you don't have purple)
2 cloves garlic, minced
1 tbsp fresh oregano, finely chopped
2 tsp extra virgin olive oil
1/2 lb of multicolored string beans (or regular green beans)
1/4 red onion, sliced thin
2 tsp brown mustard
4 tbsp extra virgin olive oil
4 tsp lemon juice
1 tbsp chives, minced
1 tbsp cilantro, finely chopped
1 tbsp flat leaf parsley, finely chopped
salt and pepper

INSTRUCTIONS:
Preheat the oven to 400 F and get a pot of water boiling.

Scrub the potatoes to remove any dirt and cut into quarters, lengthwise.  Mince the garlic and chop the oregano.  Toss the potatoes in the olive oil, garlic, and oregano.  Season with salt and pepper.  Spread out on a baking sheet and place in the oven for about 25 to 30 minutes.  Potatoes are done when they are fork tender.  

While the potatoes roast, trim your green beans.  Grab a steamer insert for your pot and put the green beans in that, then place over boiling water and steam for 3 minutes.  You don't want mushy green beans so do not steam any longer than 3 minutes.  Immediately after steaming the beans, shock them in a bowl of ice water to retain the bright color and nutrients of the beans.

Slice the red onion into very thin slices.  Feel free to use a mandolin if you'd like.  Chop up the fresh chive, cilantro, and flat leaf parsley.

To make the dressing, whisk mustard, lemon, and olive oil in a bowl.  Season with salt and pepper.  
Combine 1/2 the dressing with the green beans and onions and allow the flavor to absorb.

When potatoes are done, combine everything together in a bowl and add a little more dressing.  The potatoes will absorb the most flavor while they are still warm.  Feel free to add all the dressing or just a little bit more.  This can be done completely to taste!  The last step is to toss in all those fresh herbs you chopped.  

Enjoy a big bowl as a meal, or serve as a summer side dish with some grilled chicken or shrimp.

NUTRITION:
231 calories, 13.5 g fat, 27.5 g carbohydrate, 4.1 g fiber, 4.6 g protein

So after work on Friday, I went to the store, bought a bunch of different nuts, and set out on a mission.  To experiment creating my own nutbutters.  I've recently become nutbutter obsessed, topping just about every possible breakfast with sunbutter (minus eggs... gross).  The thing is, for that tiny jar of nutbutter, it can be almost 8 dollars depending on the nut (i've seen cashew butter for 11.99!).  That's too much--it's way cheaper to do it yourself.  I wanted to try creating my own butters and my own flavor combinations and if we are being honest, I think I came up with some winning recipes.  I'll provide you with some tips and tricks for making the perfect nutbutter every time.

Ingredients:
2 cups roasted nuts 
1 teaspoon kosher salt
1.5 tbsp oil (i'd suggest a light color oil, that won't impart a specific flavor to the nutbutter--canola works great)
1.5 tbsp honey

Roasted Nuts- Preheat the oven to 350.  Roast nuts for 10 minutes.

Instructions:
Place nuts in the food processor.  Start blending until smooth.  In total will take about 10-12 minutes.  After your mixture is smooth and creamy (this will happen as you blend the nuts, and oils are released), add your flavorings.  Use the oil as needed to reach your desired texture / consistency.  

I don't know about you, but Sunday mornings are one of my favorite parts of each week mid-summer through late-fall because of one thing-- the farmer's market!  I love chatting with the vendors, sampling local breads, local produce and everything else in between.  There is so much to be discovered at the farmer's market I highly suggest checking when the local market in your town is.  This past Sunday, I went down with my dad.  Together, we picked out items to include in our Father's Day dinner that I agreed to cook later that evening.  We left with some great produce and even some ground bison.  Keep reading to see how I prepared everything!

Next time you are looking for a low-fat meat to prepare for dinner, consider bison for your next stir fry, pasta sauce, or even hamburger.  This nutritious meat is lower in fat than beef (making it a great alternative red meat), and lower in cholesterol than chicken.  Remember though, the lower fat content makes it very easy to overcook bison.  One cooking tip would be to cook your bison "low and slow."  This means set your oven or grill to a lower temperature and cook for a little bit longer.  This will help to avoid cooking tough bison meat, and instead wowing everybody with your perfectly tender bison meal.    

High Protein, Low Fat:
A 3-ounce serving of bison meat contains 122 calories, 24.2 grams of protein and 2.1 grams of fat, including just 0.8 gram of saturated fat.  This is less fat than even grass-fed beef, according to a 2012 article published in "Mother Earth News."


B Vitamin Benefits?
That's right!  Consuming bison will boost your intake of B vitamins.  A serving of bison contains riboflavin, niacin, B-6, and a whopping 41% of the DV for B-12!  B Vitamins are essential for hair, skin, and eye health, in addition to ensuring a healthy liver and healthy nervous function.  So what are you waiting for, eat up!

 Keep Your Heart Healthy:
Next time you make a recipe that calls for beef, try subbing in bison.  You'll be less likely to develop clogged arteries according to a study published in April 2013 from "Nutrition Research."  This study reported that while eating beef increased both triglyceride levels and markers of inflammation in study participants, eating bison demonstrated smaller increases in triglyceride levels and little to no increase in the markers of inflammation.


High In Minerals:
A 3 oz serving of bison will give you 56% of the DV for iron, in addition to providing significant amounts of phosphorus, zinc and selenium.  Iron is especially important for forming red blood cells, which bring oxygen to where it is needed in the body.  


Nutritional Comparisons For Bison and Other Proteins:

BISON BURGERS

Ingredients:
2 pound ground bison
1/2 cup yellow onion, minced
4 cloves garlic, minced
2 tablespoons chopped fresh parsley (or 2 tsp dried parsley)
1 tablespoon onion powder
1 tablespoon garlic powder
1 teaspoon seasoning salt
1/4 cup ketchup
2 tablespoons Worcestershire Sauce
Freshly cracked black pepper, to taste
Kosher salt, optional/to taste

Instructions:
In a large bowl mix the bison with all of the ingredients listed. 
Heat a large saute pan over medium-high heat and cook a small portion of the meat. Taste the burger to see if you need to add salt. Add salt to the meat mixture to taste. Divide the meat into 8 evenly portioned round patties and set aside (.25 lb burgers).  
Preheat the grill to a medium-high heat.  Place a piece of foil coated with cooking spray on the grill.  Cook patties on the grill, about 3 minutes per side.  Bison should be cooked to a medium rare to rare temperature.  There should still be some pink in the meat.  
Serve burgers on an onion bun with garlic spread and sauteed onions!  Enjoy.

Nutrition:  (for one .25 lb burger)
Calories:  164, Fat:  4 g, Saturated fat:  .9 g, Potassium:  345.8 mg, Carbohydrates:  6.1 g, Fiber:  .6 g, Protein:  24.8 g protein

Coffee is one of those beverages that has been poorly represented over time.  From claims such as stunting  your growth, to causing heart disease and cancer, coffee is in need of some redemption.  Recent research indicates that coffee may not be so bad for us after all.  Studies have shown that coffee may have health benefits such as protection against Parkinson's disease, type 2 diabetes and liver disease.  Coffee also appears to improve cognitive function in addition to decreasing the risk of depression.  Recent findings have also determined that generally speaking, there is no connection between coffee and increased risk for cancer or heart disease. 

Now, why has there been an apparent reversal in the way we think about coffee?  For starters, everything you consume as part of your diet--coffee included--should be consumed in moderation.  Many studies that have been conducted do not take into account the excessive amounts of coffee consumed by young adults ages 18-35.  In addition, many of these studies didn't take high risk behaviors into account--like smoking and inactivity--which tend to be common among heavy coffee drinkers.    

Like I mentioned before, everything in moderation.  There is a such thing as too much of something good.  There are some risks associated with coffee, however these typically align with excessive consumption of the beverage.  High consumption of unfiltered coffee has been associated with mild elevations in cholesterol levels and some studies found that two or more cups of coffee in a day can increase the risk of heart disease in people with a specific genetic mutation (that slows the breakdown of caffeine in the body).

source:  http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/coffee-and-health/faq-20058339

I don’t know about you, but one of my absolute favorite past times is to grab a good book and hit up my favorite coffee shop.  From Starbucks, to unique and local favorites, it's hard to go wrong.  Hand crafted coffee beverages are becoming increasingly popular, and people are willing to fork over the cash for these delicious creations.  While they may put a dent in your bank account, trips to a coffee shop DO NOT have to put a dent in your diet.  Surprisingly, many coffee drinks at your local shop can pack as many or more calories than that turkey sandwich you had for lunch yesterday.  

Below are some simple tips and tricks for the coffee shop that will keep your diet in check!  You can also check out my recipe for a homemade version of the mocha.  It’s just as good as the one you bought at Starbucks, but is lower in fat, calories, sugar, and won’t cost you much at all.

White Chocolate Mocha 
Be careful with this favorite!  A traditional, grande sized  white chocolate mocha (made with 2% milk and with the whipped cream) will cost you around $5, 380 calories and has a whopping 13 grams of fat!  That is one expensive drink!  

Now I’m a fan of this delicious treat, but it doesn’t have to be that scary.  Try ordering a tall next time, ask for skim milk, and to hold the whip.  Your new drink will contain half the calories and no fat.  It will also cost around $3.50.  You can satisfy your sweet tooth for just round 200 calories.  What a deal.

Blended Frozen Beverages - A Summertime Favorite!
Be careful with these guys, just one grande sized Starbucks Frappicuno can cost you up to 475 calories, 18 grams of fat, and a whopping 72 grams of carbohydrate.  That is in one drink.  Think about it!  

If frozen blended coffee drinks are your thing, no need to fear, there are ways you can order it to make it a little bit lighter.  My first tip--order a tall.  12 oz may not look like a lot, but I promise, it’s plenty.  It should be just enough to satisfy your frozen coffee craving.  Ask your barista to make it “light," or with non-fat milk and no whip.  A light, tall Java Chip Frappicuno from Starbucks has only 150 calories and 2.5 grams of fat!  If that isn’t the perfect way to satisfy your coffee and chocolate craving, I don’t know what is!

Smart Choices
There are so many smart choices at your local coffee shop, you just need to know where to look!  Here are some other tips I have for conquering the coffee shop:

• Order your drink with skim milk.  It’s fat free, but still has all of the nutritional benefits that 2% milk does.  It’s got the protein and the calcium, without the fat or cholesterol.
• Ask your barista if they have almond milk.  While almond milk does not contain a significant amount of protein, it is very low in calorie, and adds a really nice almond flavor to your drink!  When I order a late with almond milk, I forgo the syrup because the almond flavor is enough.
• Ask for half the amount of syrup.  More often than not, coffee drinks are over sweetened.  Try asking for half the amount of syrup.  You’ll consume half the amount of sugar and won’t even miss it.
• Hold the whip.  This one can be tough, but whipped cream without a doubt can be dangerous.  If you can’t live without out it, ask for light whip on your drink.
• If you like the flavor of coffee, try a light roast, and drink it black.  You get all the caffeine coffee has to offer for under 5 calories!
• Food at the coffee shop can be scary as well.  Instead of ordering a pastry, order the oatmeal.  Add dried fruit and nuts to satisfy your sweet tooth.
  
• Many shops these days seem to be adding mini pastries to their menus.  If a scone or brownie is a must, ask your barista if they have mini portion to help satisfy your craving.

1/2 cup almond milk, warmed (or cold for an iced mocha)
2 T ovaltine
1 6 oz cup coffee (or chilled coffee for an iced mocha)

Combine all ingredients together in one mug / cup and enjoy!

This drink will run you 70 calories.  That’s it!

Ovaltine is a great way to add that chocolate flavor you love to your coffee, and it only has 40 calories per serving.  It also contains 12 essential vitamins and minerals.  How can you go wrong?