For my first foray into this culinary territory, I decided to take on the Staffordshire Oat Cake. My dad was born and bred in the Potteries section of the U.K., and has many times gone misty-eyed at the mention of these little delicacies. They are likely a very early “fast-food”, served in the 19th century bustling towns of Stoke-On-Trent, and came filled with all manor of savories: cheddar and onion, mushrooms, butter.

Here’s the deal: I’m going to attempt the recipe, then post the results with pictures.

Have any recipes from your folks or your folks folks that you think of in spring? Post away in our comments section!

Oat Cakes, Potteries Style
1 teaspoon dried yeast
1/2 teaspoon salt
1 tablespoon sugar
3 cups oat flour and 3 tablespoons of medium/scottish oatmeal
2 cups water and 2 cups milk
(or 4 cups of liquid, with milk and water in whatever proportion you want, really).
2 tablespoons of melted butter

Dissolve the yeast and sugar into the liquid, leave covered for 10 minutes.
Add all the other ingredients except the butter, and whisk until all lumps are gone. Leave in a mixing bowl and cover with plastic wrap. Leave for one hour in a room temperature, undisturbed spot.

Just before cooking, mix in the melted butter. Drop into heavy pan like pancakes on medium heat. Allow for bubbles to form on surface before turning. Serve immediately, or allow to cool and stack with waxed paper for freezing.

You can add more flour or liquid to arrive at the consistency you prefer; this recipe should result in oat cakes that are thicker than crepes, but not as thick as American pancakes.

“A wise person once told me that if you make it past day three, you’re in the clear. It’s like going through a typical work week, and making it to the end of Wednesday! You see the light at the end of the tunnel and realize that you do indeed have the strength to continue on. After three long days of lifestyle adjustments and slight headaches, I’ve started to get myself into an Engine 2 groove.

Genuine inspiration comes more swiftly when deciding meals. I now realize that I still cook at the same time I use to, the only difference is what those items are.  What was once a mile-high pile of cheese laden nachos have turned into whole wheat tortillas with vegan cheese sauce (don’t knock it till you try it!), black beans, salsa, and guacamole. Asian take-out has become a delight of vegetables cooked in coconut water, homemade teriyaki sauce (which is really easy to make!) on top of steamed brown rice.  And today, lunch was a delicious sandwich loaded with fresh grilled vegetables, pickles, and Dijon mustard on whole wheat bread.

I’m noticing a lot of positive changes within this new lifestyle, and I hope those of you whom are doing the challenge with me are seeing them as well! I definitely have the will power to continue on without wavering!

Goal of the Day: Make your own low-sodium seasoning blend! Mine is garlic, lemon zest, cracked pepper, parsley, and onion flake”

~Quicia

“It’s no mystery that when you incorporate a lifestyle like this, there is some anxiety towards the unknown. No one wants to feel like they are limited, especially when it comes to food. Food comforts us on these rainy/snowy winter days. We New Englanders love food that sticks to the ribs on a cold day.  We love the bowl of steamy goodness filling our nostrils with the savory, cooked-all-day-in-my-crock-pot aroma. Not to mention the Sundays we have spent devoted to watching our beloved Patriots fight their away to the Superbowl. We ate the cheesy, the fried, and the down-right decadent, however, we have conveniently forgotten our New Year’s resolution.

The hardest part of this challenge is making the initial decision. I love coffee! I run on it! But during this 28-day challenge, there is no caffeine allowed. That’s right, No more allegro for me. I like to think of the first week as a mental war with yourself. You’re constantly reiterating to yourself phrases like “I can’t have”. This can really put a sour taste in your mouth, and a damper on the experience. But I believe it’s necessary to go through the experience to understand the body’s NEED versus what the mind’s WANTS.

This diet actually has a lot of hidden gems buried within the countless pages of information. And if you stop and research this diet thoroughly, you’ll find that you have a lot to work with. There are thousands of varieties of fruits, vegetables, and whole grains. So there is no reason to say that pesky phrase”I can’t have”. Instead change your thought process to “I can have” and follow it up with an Engine 2 Approved Food.

Goal of the Day:               Stay positive, optimistic, and open to trying new foods!”

~Quicia

“During the month of February I have challenged customers and team members to dive headfirst into an eating lifestyle that could potentially change them for the better. The Engine 2 Diet is one that promotes a diet focused on fruits, vegetables, and whole grains to support the cardiovascular system and digestive health. Ultimately, this diet is said to Lower Cholesterol, Blood Pressure, and burn away the pounds! The catch, you ask? Well, this means you’re eliminating things like dairy and highly processed foods, while monitoring your intake of sodium, sugar, and fat.  A small price to pay if you ask me! If you haven’t already, check out the website and pick up a copy of the New York Times bestseller, The Engine 2 Diet by Rip Esselstyn. You’ll see what I mean.

Starting today, more than 40 Whole Foods Market Fresh Pond customers and team members will be embarking on this challenge with me! I couldn’t be more excited! Orientation is today at 6pm, so come and check it out! If you want to sit this one on the sidelines, no problem– check back here to keep up with the group, as I’ll be posting the Engine 2 Experience throughout the month of February! You’ll see fabulous recipes, tips, and feedback from group participants as they dive into this new eating lifestyle.

Tonight I encourage all participants to clear out their pantry. No one should be tempted with guilty pleasures! Welcome to the Plantstrong™ challenge!”

~Quicia

Healthy Hors d’evours: Tofu Caprese Skewers

One of the world’s most popular salads is the caprese salad, or, Insalata Caprese. Traditionally, this dish is composed of seasoned, fresh tomatoes and basil with buffalo mozzarella, finished with extra virgin olive oil. If you’re looking to cut back on the calories from oil (about 120kcal in 1 tablespoon), and please a variety of palates and lifestyles without cutting back on flavor, try this recipe!

We replace the buffalo mozzarella with Firm tofu that has simmered with an aged Balsamic Vinegar (I used Chili Balsamic!) and nutritional yeast. The nutritional yeast gives the tofu a cheese-like taste, and the balsamic adds a wonderful flavor profile that is seen on variations of caprese salad.

Tofu Caprese Skewers:

1 lb. Firm Tofu

1 pint grape tomatoes

1 teaspoon nutritional yeast

1 bunch fresh basil

1 jar pitted Black Olives, be sure to choose olives that have 200mg or less Sodium and no oil!

½ cup aged balsamic vinegar, the longer its aged, the better the taste!

Method of Preparation:

1.)    Cube tofu and toss with nutritional yeast

2.)    In a non-stick sauté pan over medium high heat, add tofu and cook for 5 minutes or until tofu is slightly brown. Add balsamic vinegar and cook for 3 minutes then cool.

3.)    Assemble by first placing the tomato, basil, and olive through a toothpick, then place on a cube of balsamic tofu. Enjoy!

~Quicia

For more information about Doug, Jeff and their soup, visit www.twoguysinvermont.com. 

 “Just heat, eat and enjoy!”  - Two Guys

These sweet, hearty favorites are harvested each autumn from local New England farms.  They can be stored in a cool climate for months, allowing for great eating throughout the winter. The vibrant yellows and deep oranges of their flesh give you a hint that they’re packed with powerful carotenoids, including beta-carotene. Winter squash are also an excellent source of magnesium, potassium, vitamins C and A, and a good source of calcium. 

Here are some easy ways to add winter squash to your dishes:

• Heat and serve mashed with butter, cinnamon, honey or maple syrup
• Add cubes to your favorite soup or stew recipe
• Top spaghetti squash with olive oil, herbs and parmesan cheese; or toss with pesto or your favorite pasta sauce
• Stuff acorn squash with your favorite dressing recipe (cornbread is really delicious!)
• Roast cubes of winter squash with cubes of hearty apples (choose varieties that stand up well to heat, such as Granny Smith)
• Make pasta and top with roasted winter squash and pumpkin seeds, Asiago cheese and a little extra virgin olive oil
• Use mashed sweet squash (butternut, kabocha) for making “pumpkin” pie
• Add mashed squash to cookies, cakes, muffins and breads in place of puréed pumpkin.

Kabocha Squash and Spinach Soup

Ingredients

4 cups vegetable broth
8 cloves garlic, peeled and left whole
1 large yellow onion, chopped
1 medium kabocha squash, seeded and cut into 1-inch chunks
2 packed cups baby spinach
Salt and pepper to taste
Grated mozzarella or crumbled feta cheese for garnish
Sour cream

Method

Put broth, garlic, onions, and squash into a large pot and bring to a boil. Reduce heat and simmer at a low boil until squash is completely soft, about 15 minutes. Mash contents of pot with a potato masher, then add spinach and cook for 2 to 3 more minutes. Season with salt and pepper. Ladle soup into bowls and garnish with cheese and sour cream. Enjoy!

Meet Quicia, Healthy Eating Specialist for Whole Foods Market, Fresh Pond!

A New England native, Quicia was raised with a passion for food. She received a Bachelor of Science Degree in Culinary Arts at Johnson and Wales in 2009, and has extensive hands-on experience cooking in several well-known local restaurants.

She now lends her expertise to Whole Foods Market, Fresh Pond customers — whether you are looking for that perfect recipe to impress your guests, planning a menu, or just learning the basics of cooking and ingredients, Quicia is here to help!

“You know what they say, “An apple a day keeps the doctor away”, and with good reason! Apples are a great source of dietary fiber, B vitamins, and potassium. Scaling a 73 on the ANDI score and averaging around 50 calories each, there is no reason not to Fall (get it!) in love with this iconic fruit. Many varieties can lend themselves well to an array of cooking techniques, while others are just great for snacking and salads.”

Featured Health Starts Here Recipe

Raw Apple Crisp

“This recipe was developed to give the classic American dessert a nutritious upgrade. I’ve taken this recipe to many events, and customers love the taste and simplicity.”

 Serves 8

A simple mixture of nuts, raisins and spices makes a delicious topping for Honeycrisp apples.

 Ingredients

4 Honeycrisp apples, cored and chopped
1/4 cup orange juice
3/4 cup pecan halves
3/4 cup hazelnuts
3/4 cup raisins
3/4 teaspoon ground ginger
3/4 teaspoon ground cinnamon

Method

Put apples in an 8-inch square baking dish or 2-quart casserole dish. Drizzle with orange juice, toss until the fruit is coated and smooth the top. In a food processor, combine pecans, hazelnuts, raisins, ginger and cinnamon and pulse just until chopped. Spoon the nut mixture over the apple mixture and serve.

—

“I go apple picking every year, and come home with about 10lbs of apples. It forces me to get creative, and every year I seem to regret not picking more. Here are some inspired ways to get the most out of your apples.”

Apple Chutney: No Added Sugar!

Ingredients:                              Amount:

Apple Cider                               2 cups

Apple Cider Vinegar              2 cups

Green Apples                            1 ½- 2 lbs, cubed

Golden Raisins                         1 cup

Sweet Onion                             1 each, chopped

Mustard seeds                          1 tablespoon

Red Pepper Flake                    1 teaspoon

Fresh Ginger                              ½ tablespoon, freshly grated

Coarse Kosher Salt                  ¼ teaspoon

 Method

In a medium saucepot, bring cider and cider vinegar to a simmer for about 5 minutes. Add remaining ingredients and continue to simmer for about 40 minutes. Cool completely before storing in an airtight container in your refrigerator.

How do you pick the best cantaloupe? (Hint: no thumping!)

• Judge ripeness by pressing lightly on the end opposite the stem — ripe cantaloupe will yield to the pressure of your finger.
• Choose cantaloupe that is heavy for its size and free of bruises or other damage.
• Check the navel (stem end) for excessive softness and/or mold.

Try these delicious team member recipes and tell us what you think!

Cantaloupe salsa

½ Cantaloupe (skin and seeds removed)

½ Small onion (peeled)

½ Jalepeno pepper (seeds removed)

4  Sprigs cilantro

3 Tablespoons fresh lime juice

Salt to taste

Dice cantaloupe into ¼” cubes (very small), dice onion and jalapeno finely, chop cilantro.

Mix ingredients together in glass bowl, add lime juice, and add salt to taste.

Allow to set in refrigerator for at least one hour

Serve and Enjoy! 

Cantaloupe Peach Smoothie

½ Cantaloupe (skin and seeds removed)

3 cups 365 Everyday Value Sweetened Almond Milk

2 Peaches (Connecticut Grown if in season!)

1/3 cup 365 Everyday Value Finely Ground Flax

½ cup frozen 365 Everyday Value Blueberries

Cube cantaloupe and peaches and add to blender. Blend on low, slowly pouring in half of the Almond Milk. Add blueberries and continue to blend. Add Almond Milk to desired consistency, add flax seed to mix. Serve with sprig of fresh mint!

All ingredients may be altered to individual tastes

Simply post your recipe in our comments section by Tuesday August 16 and Enter to Win a $25 Gift Card from Whole Foods Market, Fresh Pond!*

*Special Pricing at our Fresh Pond store, while supplies last. One Recipe entry per customer. Entries must be posted as “Organic Skinless Boneless Chicken Breast & Organic Heirloom Tomato Recipe Contest!” blog comments. Recipe Sweepstakes valid only at Whole Foods Market, Fresh Pond. Recipes must be original creations, previously unpublished except by entrant holding exclusive rights to said recipe. Whole Foods Market, Fresh Pond staff will review all entries on or about Tuesday August 16 and the winner will be notified by Friday, August 19. Void where prohibited.