Kim's Corn Chowder

Kim’s Corn Chowder

I sometimes think people have visions of me feeding my daughters kale off the stem as they graze willingly like two Greek goddesses.  I really wish this was the case and if at any point in time I have painted that picture for you I am sorry.  For the record, I doctor up food, I’m not too proud to bribe and there are plenty of foods the girls don’t eat!

Most of my food creations come from finding new ways to get vegetables into my family’s diet.  My girls are at the point now that they look at most of the vegetables I am preparing and say, “I don’t like that mom.”  It’s killing me.  So I just keep inventing new ways for them to like them. 

Kim’s Corn Chowder

Ingredients:  1 head of cauliflower, 1 head of broccoli, 1 onion, 1 bag of frozen peas, ½ bag frozen chopped spinach, 7 ears of corn, 2 cups of water, 2 cups of whole milk, 2 cups of Pacific low sodium chicken broth, 1 table spoon of butter, ranch dressing

Tools: 2 large pots, a blender, tongs, small bowl, knife, spoon, ladle, 2 large storage containers for prepared chowder

Time:  About 45 minutes

1.)   Prep the corn – Husk and boil the corn in a large pot

2.)   Rinse and chop broccoli and cauliflower

3.)   Peel and slice onion

4.)   Put broccoli, cauliflower, onion, bag of peas, ½ bag of frozen chopped spinach, 2 cups of water, 2 cups of low sodium chicken broth, 2 cups of whole milk in a very large pot (the biggest one you have)

5.)   Put stove on medium high, stir every few minutes and let the soup come to a boil

6.)   When soup comes to a boil shut off the stove and add 1 tablespoon of butter and continue to stir for the next few minutes

7.)   Take the corn out of the pot and cut the kernels off the cob – If the corn is hot use tongs to hold the cob while you cut the kernels off and place kernels into a separate bowl

8.)   Scoop out soup into the blender – fill the blender about half way trying to ration the liquid and the vegetables equally and blend until ingredients are a thick soup consistency and repeat until all the soup has been blended and placed in large storage containers

9.)   Add the corn in and stir

Serve with a teaspoon (or tablespoon depending on the size of your bowl) of Marie’s Ranch Dressing and add pepper to your liking.  For variety add shredded cheddar cheese in place of the ranch dressing.

This yields a lot!  Be prepared to freeze one container.  To freeze let soup cool down for at least a half hour.  Then, cover in an airtight container and place in the freezer.

You are not serving this at your next cocktail party (or maybe you are;).  However, It gets the job done for a weeknight side of veggies!  Get creative.  Make it a real chowder and add fish.  Make it a complete meal and add fish and quinoa! 

Happy chowder making!

Love deeply and eat mindfully,

Kim Gilroy – Insideout Wellness

Lighten Up Mom!!!

I found myself in many “Kim, lighten up!” situations last week.  It started last Saturday when my girls were housing chips and other treats while boating with friends.  That same evening ended with amazing homemade chipwiches (they were so good!!!) that my girls could not eat fast enough.  Cut to the Fourth of July, when my girls were offered another ice cream treat, but this time for lunch.  I accepted the ice cream with a slight curl of the toes, chuckled and thought, “It’s the Fourth of July, kids are supposed to be eating ice cream for lunch!” And the list goes on: ice cream cake with breakfast to celebrate Mommy’s birthday, juice boxes, more chips . . . and so on. 

                                          "Lighten up mom!"

Alas, after the crazy 4^th of July week, my girls woke up this morning and requested smoothies.  Either because they are creatures of habit and they have not had their morning smoothie the past few days, or maybe they really enjoy the good stuff, or maybe they are obsessed with the Fresh Beat Band (Marina and Kiki drink smoothies!) . . . either way, I was happy to make them and they were happy to drink them up!

Here are our two morning smoothies:

Smoothie 1

1 banana

1 apple

1/3 of a bag of frozen blue berries

2 heaping tablespoons of frozen chopped spinach or 4 heaping tablespoons of pureed kale

½ cup of milk of choice (we use coconut)

½ cup of coconut water

1.)    Peel and slice banana and place in blender

2.)    Rinse, peel and slice apple and place in blender

3.)    Add blue berries

4.)    Add spinach or kale (Rinse, break apart and puree kale ahead of time to make this go more efficiently)

5.)    Add milk of choice and coconut water (add more liquid if you want smoothie thinner and less if you want it thicker)

Note – if you are using fresh berries and not frozen I would add a few ice cubes

Smoothie 2

1 large banana or 2 small bananas

½ cup of chopped strawberries or blue berries

½ cup of milk of choice (we alternate between coconut and whole milk)

½ cup of coconut water

2 ½ tablespoons of Organic Raw Cacao Powder

5 ice cubes

1.)    Peel and slice bananas and place in blender

2.)    Rinse, chop and add strawberries to blender

3.)    Add milk of choice and coconut water to blender

4.)    Add Cacao to blender

5.)    Add ice to blender

These are just a couple of options.  Experiment!  For example this morning I was making smoothie 2 and I didn’t have any coconut water left or strawberries.  So, I added extra coconut milk, an apple and blue berries and it tasted great. 

If you have extra smoothie left over, make a smoothie pop by placing the extra in ice cube trays.  Cut up a straw and place the pieces in the middle of the smoothie and put the tray in the freezer.

Happy smoothie making!

Love deeply and eat mindfully,

Kim Gilroy – Insideout Wellness

ALWAYS LEAVE THE GYM ON A MAKE!

My high school basketball coach always told me, “Never leave the gym on a miss.  You always leave the gym on a make!” 

I have carried this saying in my heart and overall being since I was 15.  In some ways it has made me stronger and more effective in life and other ways just annoyingly competitive with myself.

The other day I was playing tennis with my husband and he called out, “Last rally.”  We proceeded to have an awesome rally that ended on my error and I looked at him and said, “I can’t leave the court on a miss.“ He was amused, bothered, and slightly re-fell in love with me all at the same time and agreed to one more.  I hit a shot I was perfectly content with and walked off the court.

I have to say, most days when it comes to cooking for myself and my family I am pretty aggressive and competitive with myself.  The whole theory of leaving on a make has transcended into preparing healthy meals for my family (I wish I had the same competitive edge about laundry, cleaning my bathrooms and getting birthday cards out on time).   As I have mentioned in the past, I do try to balance it all out.  Friday night’s mom Gilroy takes off her game face orders pizza and the girls and I usually have at it! There is so much right about not having dishes to clean, the simplicity of a great slice and living in Huntington and having such amazing pizza available to us. 

My relationship with pizza is love at first bite and guilty and tired after my second slice.  It never stops me though.  Even as I am eating the second slice talking to myself about how lethargic it’s going to make me feel, without fail I will dig in.  But this week was different. This week in place of having my two slices I only had one.  I put the girls to bed and finished the day on a total make.  I don’t want to give people the wrong idea, that having pizza with your kids is a miss.  But I just truly enjoyed my second homemade slice so much that I wanted to share it!

PIZZA ON A MAKE!

Ingredients: 1 Ezekiel – Food for Life wrap, 1/3 cup of Great Northern Beans (or small white bean of choice), 1 and 1/4 cups of cooked green vegetable of choice (broccoli rabe is recommended), 1 over flowing table spoon of grated pecorino cheese.

Preparing broccoli rabe

Ingredients:  I head of broccoli rabe (broccoli rabe should be rinsed well and about 1 inch of the bottoms should be cut off), 1 medium size onion, 4 tablespoons of olive oil, 3 cloves of garlic, 1 small pinch of salt, 1 and ¾ cup of chicken broth

1.)   Peel and slice onion and place into a large pot

2.)   Add olive oil to pot and 1 garlic clove peeled and cut in half and sauté onion and garlic on medium low for about 8-10 minutes (onion should start to look translucent)

3.)   Add broccoli rabe to pot (if the pot is not big enough to put it all in at the same time add them in smaller bundles and let the leaves cook down and then add another bundle and so on)

4.)   Stir well add other two garlic cloves, pinch of salt and chicken broth

5.)   Let cook to your liking.  If you leave it cooking longer the leaves will get softer and the broccoli rabe will loose some of the bitterness.  If you take it out after a few minutes it will be crunchier and a bit more bitter.  I like it both waysJ

Preparing PIZZA ON A MAKE!

1.)   Chop a little over 1 cup (about 1 and ¼ cups) of cooked broccoli rabe

2.)   In a medium bowl add broccoli rabe, beans (make sure they are rinsed well), ½ tablespoon of grated pecorino and mix

3.)   Thaw Ezekiel wrap in oven at 350 for 3-4 minutes

4.)   Place thawed wrap on tinfoil and add mixture of broccoli rabe, beans and cheese and place the other ½ tablespoon of pecorino on top

5.)   Place under the broiler until cheese is melted

6.)   Take out of the oven and enjoy!

Get creative and try different vegetables and let me know how it goes.  If you use frozen vegetables or pre-prepared vegetables from last nights dinner, this can be a really quick and easy meal!  I had it today and added a few pieces of left over sausage…yum!  I think I am eating it tomorrow too and adding some left over tomato sauce!

Love deeply, eat mindfully, and end the day on a makeJ

Kim Gilroy – Insideout Wellness

Blogger Haste…Integrity Alert!

Blogger Haste…Integrity Alert!

Last night I slapped up a blog that was someone else’s recipe with a few helpful, healthy recommendations. In my eagerness to be more consistent with posting, I truly feel last nights post lacked integrity. What I really wanted to tell my friends and family was why you want to make a wheatberry salad in place of a pasta salad.

I went into my pantry and got out a bag of wheatberries and got out a box of pasta and thought to myself, yes!  This is what I want to do.  I want to compare the nutritional facts for everyone!  Well, then my heart sunk.  How confusing!  The nutritional facts are almost the same.  I looked again.  There it was, the fiber factor.  Wheatberries have 6 grams of fiber per serving. Pasta has only 2 grams of fiber per serving.

Fiber makes complex carbohydrates run through the body slower and therefore the energy is used more efficiently. For me finding whole grains has been a game changer.  I am the person that eats a bowl of pasta, gets a quick energy spurt and then has to take a nap.  I look at a pancake and I am sleeping within minutes and need to eat another meal as soon as I wake up.  My body is so inefficient with refined carbohydrates it is pathetic!  

Walter Willet, M.D. states in his coauthored book, Eat Drink, and Weigh Less, "On the other hand, when you eat more slowly digested carbohydrates, including whole grain foods, legumes, and vegetables, these dangerous peaks and troughs are smoothed out.  Blood sugar and insulin levels rise more slowly and peak at lower levels, and you are less likely to get hungry again as quickly."

The past few weeks I have been experimenting with whole grains more so than ever.  I have been watching and listening to my body and it’s amazing how good you can feel when you are eating the right foods.  Look for high fiber, whole grain items when choosing a carbohydrate for your meals or snacks.  Opt for brown rice over white when you can and experiment with whole grains.  

Once again, with integrity, I present to you a delicious whole grain recipe!

Ina Garten’s Wheatberry Salad –

Ina Garten – Barefoot Contessa Family Style – Easy Ideas and recipes that make everyone feel like family

1 cup hard winter wheatberries

Kosher salt

1 cup finely diced red onion (1 onion)

6 tablespoons good olive oil, divided

2 tablespoons balsamic vinegar

3 scallions, minced, white and green parts

1/2 red bell pepper, small-diced

1 carrot, small-diced

½ teaspoon freshly ground black pepper

Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain.

(Note from Kim, if you are buying wheatberries from the bulk bin I recommend giving grains a quick cold rinse and then soaking the wheatberries for 1-8 hours, to eliminate phytic acid and to make the grains more digestible.  Drain the grains, discard the soaking water and then proceed with the cooking directions above.  If buying presoaked just following cooking instructions on the back of the package)

Sauté the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes.  Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the 2 tablespoons of balsamic vinegar.

In a large bowl, combine the warm wheatberries, sautéed onions, scallions, red bell pepper, carrot, ½ teaspoon salt, and the pepper.  Allow the salad to sit for at least 30 minutes for the wheat berries to absorb the sauce. Season to taste and serve at room temperature.

Kim’s Recommendation

Make this recipe even healthier!  Use the whole pepper, 2 carrots and add 2 cups of finely chopped kale.  If you decide to add more vegetables add 1 more tablespoons of vinegar or add to your liking.

Love deeply and eat mindfully,

Kim Gilroy

A Salad Suggestion for a Summer Sunday!

A Salad Suggestion for a Summer Sunday!

I have been obsessed with cookbooks the past few weeks.  And I want all my friends and family to reap the benefits of my labor and trial and error!  Today’s recipe comes from Ina Garten – Barefoot Contessa Family Style – Easy ideas and recipes that make everyone feel like family.

I am a big fan of combining two sides into one.  For example, I often combine my carbohydrates with my vegetables. If you are planning a casual night and you don’t want to go crazy cooking 3 different sides or you want to have a pre-made salad on hand for the week, this is a recipe you need to try! 

Make sure you read my notes at the bottom on how to make this salad even healthierJ

Ina Garten’s Wheatberry Salad –

Ina Garten – Barefoot Contessa Family Style – Easy Ideas and recipes that make everyone feel like family

1 cup hard winter wheatberries

Kosher salt

1 cup finely diced red onion (1 onion)

6 tablespoons good olive oil, divided

2 tablespoons balsamic vinegar

3 scallions, minced, white and green parts

1/2 red bell pepper, small-diced

1 carrot, small-diced

½ teaspoon freshly ground black pepper

Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain.

(Note from Kim, if you are buying wheatberries from the bulk bin I recommend giving grains a quick cold rinse and then soaking the wheatberries for 1-8 hours, to eliminate phytic acid and to make the grains more digestible.  Drain the grains, discard the soaking water and then proceed with the cooking directions above.  If buying presoaked just following cooking instructions on the back of the package)

Sauté the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes.  Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the 2 tablespoons of balsamic vinegar.

In a large bowl, combine the warm wheatberries, sautéed onions, scallions, red bell pepper, carrot, ½ teaspoon salt, and the pepper.  Allow the salad to sit for at least 30 minutes for the wheatberries to absorb the sauce. Season to taste and serve at room temperature.

Kim’s Recommendation

Make this recipe even healthier!  Use the whole pepper, 2 carrots and add 2 cups of finely chopped kale.  If you decide to add more vegetables add 1 more tablespoon of vinegar or add to your liking.

Wheatberries can be found in the whole grain section of the food store, where you would find rice.

Love deeply and eat mindfully,

Kim Gilroy

A Few More Lunch Ideas!

Lunch

Chicken:

Buy a whole pre-made rotisserie chicken and use it for chicken sandwiches, chicken salad, or to slice on top of your salad.

·      Note: the serving size for meat should be the size and thickness of the palm of your hand.

Chicken Sandwich Number One

Ingredients: Chicken, 2 large basil leaves, serving size of cheese of your choice, 4 broccoli florets, tomatoes to your liking, pinch of salt and pepper, one tablespoon of olive oil, wrap or 2 slice of bread

1.)   Slice a serving size of chicken off the bone and cut into small bite size pieces

2.)   Rinse and chop basil

3.)   Cut cheese into small pieces

4.)   Cut tomatoes

5.)   Chop broccoli into pieces

6.)   Add all ingredients together in a bowl and mix

7.)   Add pinch of salt and pepper and tablespoon of olive oil and mix again

8.)   Put onto sandwich and enjoy

Chicken Sandwich Number Two

Ingredients: 1 Apple, 1 carrot, one tablespoon of mayonnaise or tablespoon of olive oil, pinch of pepper, wrap or 2 slices of bread

1.)   Slice a serving size of chicken off the bone and cut into small bite size pieces

2.)   Peel and cut apple into small pieces (use about half the apple)

3.)   Peel and cut carrot

4.)   Put all ingredients in a bowl add mayonnaise and pepper and mix together

5.)   Put onto sandwich and enjoy

Egg Salad

Ingredients:  1 hard-boiled egg, carrot, 4 broccoli florets, 1 tablespoon mayonnaise, pinch of pepper

1.)   Hard boil egg – place egg in a pot and when water comes to a boil leave the egg in for 10 minutes.  When finished boiling rinse with cold water and let it sit in cold water a few minutes before you peel (these are also great to make ahead of time to just leave in the refrigerator)

2.)   When egg is cooled off peel and cut into bite size pieces

3.)   Peel and cut carrot

4.)   Rinse and cut broccoli florets into small pieces

5.)   Put all ingredients in a bowl, add mayonnaise and pepper and mix

Kim’s Favorite Random Lunch

2 veggies of choice with hummus for dipping

2 fruits of choice

7-10 Walnuts

Serving size of whole grain crackers

Serving size of good quality cheddar cheese

Salad

When you make a salad please make sure you add the good fats and protein

Good Fats and Protein

·      Nuts

·      Avocado

·      Salmon

·      Beans

·      A dressing that is made from healthy oils (olive oil) or a yogurt based dressing (use a regular dressing not low fat)

Get creative and feed your soul!

Note:  All sandwiches and wraps should be made on Ezekiel / Food for Life bread or wraps.  This product can be found in the frozen food section of most grocery stores.

Stay tuned for more creative lunch ideas!

Love deeply and eat mindfuly,

Kim Gilroy

Armed and Ready

Armed and Ready!

I love the summer because I can eat meals outside.  Which means one less time I have to wash the table, chairs and floor!  The task of cleaning the kitchen is my “Ground Hogs Day.”  My sister-in-law refers to cooking and cleaning the kitchen as a full contact sport.  And I have to agree with her! 

I don’t have any secrets to make cooking and cleaning an easier part of your day.  All I can recommend is to be armed and ready:

1.) Buy fruits and vegetables that can be rinsed and cut up ahead of time and stored in containers.   

• Watermelon
• Cantaloupe
• Berries
• Grapes
• Carrots
• String beans
• Broccoli
• Cauliflower
• Celery
• Cucumbers
• Remember if you are feeding toddlers pieces must be cut up very small.  My daughters still have a hard time with raw veggies.  I do a quick boil to soften and then add some grated cheese and olive oil for flavor. 

When your fruits and vegetables are rinsed and cut it makes for easy snacking and cuts down on meal preparation time. 

*2.) Have a few pre-made sandwiches in the refrigerator.

• Peanut butter or almond butter sandwich.
• A summer favorite for my husband’s family is cream cheese and jelly sandwiches.
• Kim’s version - 1 serving size of organic firm tofu and two tablespoons of cream cheese mixed together (I like to use the food processor).  You can use an all-natural fruit spread or shred some carrots for a vegetable spread.  I like adding the tofu because it gives the sandwich triple the protein!

• A hummus sandwich with a serving of cheese on it or on the side.

Having pre-made sandwiches is great.  You can use them as a quick breakfast or throw them in your bag on your way to work.  They are great if you are on the go or looking to get out of the house for a picnic to take it slow:) 

3.)   Hard boil eggs and use them for a quick breakfast or to make egg salad sandwiches.

4.)   Buy a precooked rotisserie chicken or turkey breast and use slices of that for your sandwiches instead of cold cuts.  Also helpful to have when you need a quick dinner.

*All sandwiches should be made with Ezekiel – Food for Life Bread, which can be found in the frozen food section of most grocery stores.

So excited to be back in action!   Please share any of your armed and ready tips!

Love deeply and eat mindfully,

Kim Gilroy