Merle's Get Out and Get Fit Meal Ideas

Smoked Salmon Dip or Spread

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Sun, 20 Sep 2009 19:17:00 +0000

The tomato adds moisture and sweet acidity to this version of a smoked salmon dip.

Copyright 2009, Merle Ann Loman, All Rights Reserved

Prep Time: 25 min
Inactive Prep Time: hr min
Cook Time: hr min
Level: Easy
Serves: 1 1/2 pints

Ingredients

8 ounces low fat cream cheese, at room temperature
1/2 cup low fat sour cream
1 tablespoon freshly squeezed lemon juice
1 tablespoon minced fresh dill
2 tablespoons drained, jarred capers, chopped (optional)
2 - 3 tablespoons fresh chopped tomato
2 green onions – white and green portions, chopped (sweet red onion or shallots substitute nicely)
A few drops of bottled hot sauce, to taste – I use Cholula Chile Garlic Hot Sauce
1 teaspoon prepared horseradish, drained
1/4 pound (4 ounces) good smoked salmon, minced
Kosher salt and freshly ground pepper, to taste – smoked salmon is salty, you need to taste before you add your salt and pepper

Directions

Cream the cheese with a fork until just smooth. Add the sour cream, lemon juice, dill, horseradish, capers, tomato, onion and hot sauce. Add the smoked salmon and mix gently to keep the salmon in small chunks. Chill well and serve with crudites, crackers or chips. It is delicious on a thinly sliced piece of sourdough rye bread.

Suggestions:

Look for a drier and less salty than other smoked salmon such as Norwegian salmon.
You can halve this recipe. I do for river trips because I am usually only feeding 3 people.
If you really want to punch up the flavor, add a small amount of finely chopped anchovy or anchovy paste. Try it - I think you will like it.
If you want it a little thinner, add some pickle juice.
When serving at home, mix it up a little more. Substitute part of the sour cream with mayonnaise. I don’t use it when I am taking it outdoors because of the raw egg in the mayonnaise.

For a printable PDF version of this recipe click Merle's Smoked Salmon Dip or Spread.

Fruit and Nut Bran Muffins

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 16 Sep 2009 22:56:00 +0000

Healthy and delicious – these moist muffins are a great breakfast addition or satisfying snack for the river or trail.

Copyright 2009, Merle Ann Loman, All Rights Reserved

Prep Time: 15 min
Inactive Prep Time: 12
Cook Time: 15 min
Level: Easy
Serves: 14 to 18 muffins

Ingredients

1 cup raisins, dried cranberries, or other dried fruit
1/2 cup orange juice
1/2 cup low-fat sour cream
1/2 cup mashed ripe banana
1/4 cup light brown sugar, lightly packed
4 tablespoons unsulphured molasses
2 tablespoons canola or vegetable oil
1 teaspoon grated orange zest
1/2 teaspoon pure vanilla extract
1 large egg, lightly beaten
1 1/2 cups morsels of bran cereal (such as Nature’s Path Smart Bran)
3/4 cup Wheat Montana Prairie Gold flour
1/2 cup unprocessed oat bran
1 teaspoon baking powder
3/4 teaspoon baking soda
1/2 teaspoon kosher salt
1/2 cup raw sunflower seeds
1/2 cup whole walnuts or pecans, coarsely chopped

Directions

Position a rack in the center of the oven and preheat to 400 degrees F. Coat a 12 and a 6 cup muffin pan cooking spray or line the cups with paper liners.

Soak the dried fruit in the orange juice for 12 minutes.

Combine sour cream, banana, brown sugar, molasses, oil, orange zest, vanilla, and egg in a bowl; stir well with a whisk. Add cereal; stir well and let stand 10 minutes.

Add the orange juice and dried fruit mixture to the cereal mixture and mix well.

Lightly spoon the flour into a dry measuring cup. In a large bowl, combine together the flour, oat bran, baking powder, baking soda, and salt, dried fruit and walnuts. Make a well in the center of flour mixture. Add cereal mixture to flour mixture, stirring just until moist.

Spoon the batter into muffin pan. Bake at 400 degrees for 15 minutes or until muffins spring back when touched lightly in the center. Remove from pan immediately; place on a wire rack to cool.

For a printable PDF version of this recipe click Merle's Fruit and Nut Bran Recipe

PayDay and Adams Peanut Butter Cookies - Over The Top

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Thu, 10 Sep 2009 20:11:00 +0000

I know these are just a usual peanut butter cookie, but the PayDay bar and Adams Peanut Butter make them just a little over the top!

Copyright 2009, Merle Ann Loman, All Rights Reserved

Prep Time: 30 min
Inactive Prep Time: --
Cook Time: 7 min
Level: Easy
Serves: 4 dozen cookies

Ingredients
• 1 2/3 cups Wheat Montana Prairie Gold Flour (or all-purpose)
• 1 1/2 tablespoons cornstarch
• 1 3/4 teaspoons baking powder
• 1/2 teaspoon baking soda
• 1 PayDay candy bar, cut into small pieces
• 3/4 cup brown sugar
• 1/4 cup vegetable oil ( I use canola)
• 1/2 cup granulated sugar
• 1/4 cup creamy Adams peanut butter
• 1/1/2 tablespoons light-colored corn syrup
• 2 1/2 teaspoons vanilla extract
• 1 egg

Directions
Preheat oven to 375 degrees. Grease a baking sheet.

When measuring the flour, lightly spoon into dry measuring cup and level with a knife. In a bowl, combine flour, cornstarch, baking powder, baking soda and PayDay candy bar pieces.

In a large bowl, cream together brown sugar, oil, granulated sugar, peanut butter, corn syrup, vanilla and egg. Stir in flour mixture until well combined. Roll dough into 1 inch balls and then roll in sugar. Place 2 inches apart on baking sheet and flatten with fork or the bottom of a glass.

Bake at 375 degrees for 7 minutes or until cookies are lightly browned. Remove from pan and cool on wire rack.

For a printable PDF version of this recipe click Merle's PayDay Peanut Butter Cookie Recipe.

Wheat Montana 7-grain Loaf using a Bread Machine and Oven

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Thu, 10 Sep 2009 02:07:00 +0000

A moist, tender bread that doesn’t crumble when used for sandwiches.
Copyright 2009, Merle Ann Loman, All Rights Reserved

Prep Time: 15 min
Inactive Prep Time: 3 – 3 1/2 hours min
Cook Time: 45 min
Level: easy
Serves: 2 smaller loaves

Preheat oven to 350 degrees F.
Spray two 8 x 4 x 2 1/2 in. loaf pans with spray oil

Ingredients

8 oz yogurt
4 oz water
1 1/2 tablespoons vegetable oil
2 tablespoons molasses
1 large egg (or 2 small banty chicken eggs)
1/2 teaspoon salt
3 cups Wheat Montana Bronze Chief premium flour – or Prairie Gold
(if you want a lighter loaf, substitute 2 cups of the wheat flour with a standard bread flour)
1/2 cup Wheat Montana 7-Grain Cereal or use 1/2 cup rolled oats
1/4 cup oat bran
1/4 cup Wheat Montana golden flax seeds
1/4 teaspoon baking soda
2 teaspoons active dry yeast

Directions

All ingredients should be at room temperature. Place all of the ingredients in the bread machine in the order listed. (I actually blend the first six ingredients before I place them in the kneading vessel and then add rest of the dry ingredients in the order listed). Set the machine for the dough cycle - it should take about 1 ½ hours to knead the dough and go through the first rising period. Start the machine and go somewhere and do something else.

After the bread has gone through the kneading and rising cycle, take it out of the bread machine pan and knead it briefly until the air is out of it. Use a little flour if necessary to keep it from sticking to your work surface. Divide in half and shape into two loaves. Place in a greased bread pans. Cover with plastic wrap and let rise at room temperature (about 70°F) until doubled in volume, 1 1/4-2 hours.

Bake at 350 degrees for about 40-45 minutes, until the tops are nicely brown and the loaves sound hollow when you tap the top. After removing from the oven, brush the top crust with butter for a rich tasting and softer crust. Cool completely before wrapping.

You could make one 2 pound loaf, two 1 pound loaves, or one 1 pound loaf and a few rolls. I use the smaller loaf pans because that is the size I prefer for my sandwiches.

For a printable PDF version of this recipe click Merle's 7-Grain Bread Recipe

Plum Tart with Lemon Icing

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Mon, 07 Sep 2009 19:05:00 +0000

This is a sweet and tart treat with a tender crust. Not your usual suspect in a fruit dessert.

Copyright 2009, Merle Ann Loman, All Rights Reserved
Prep Time: 10 min
Inactive Prep Time: 10 min
Cook Time: 25 min
Level: Intermediate
Serves: 1 (9 X 9 X 2 1/2-inch) pan or 12 individual cupcake-size tarts

Preheat the oven to 425 degrees F.

Ingredients and directions for dough - Sift together:

1 cups all-purpose flour ( I actually use Wheat Montana Prairie Gold Flour)
1/4 cup finely chopped walnuts
1 teaspoon double-acting baking powder
¼ teaspoon salt
2 tablespoons sugar

Add
3 tablespoons cold unsalted butter, diced
Work these ingredients like pastry – cutting butter into the dry ingredients until the dough resembles bits the size of peas.

Beat well in a measuring cup:
1 egg
1 teaspoon vanilla
Enough milk to make a ½-cup mixture
Combine the egg/milk mixture with the flour and butter mixture to make a stiff dough. Pat the dough into the greased pan or divide it into 12 balls and pat into greased muffin tins. If you use the muffin tins, cut your fruit slices in chunks before mixing with the sugar. I like individual servings to pack for river or hiking trips.

Ingredients and directions for the filling:
4 cups sliced unpared plums or sliced pared apples or peaches
Sprinkle fruit with a mixture of:
1 cup brown sugar
2 teaspoons cinnamon
3 tablespoons melted butter

Bake for 25 minutes, or until it's lightly browned and the fruit juices are bubbling. Remove from the oven and cool for 10 minutes. Remove from the pan and transfer to a plate. Top with Lemon Icing (see recipe below) Serve warm or at room temperature.

Ingredients and directions for Quick Lemon Icing:
· ½ cup butter, softened
· 2 cups sifted powdered sugar
· 1 teaspoon vanilla extract
· grated rind of one small lemon (the zest)
· juice of one small lemon (about 3 to 4 tablespoons)

In a medium bowl combine the softened butter, sifted powdered sugar, 1 teaspoon vanilla, and the grated lemon rind, blending well. Stir in enough lemon juice (3 to 4 tablespoons) to make an icing of easy spreading consistency.

Leftover icing is wonderful on graham crackers for a quick and delicious snack.

Note about the fruit: Use any fruit you like, but I want to tell you about cooking with plums.
I made this with plums for a fishing party one day and they asked for the recipe. I used plums because I had some tasty, ripe, organic plums in my kitchen. My inspiration for the recipe said not to pare the plums. I found that the tarts had a marmalade quality – sort of sweet and sour. When I researched cooking plums on the internet, I found sites that said the skins of the plums become very tart when cooked. It is true! So, I decided to ice the tarts with the lemon icing. They were delicious and a hit with the clients.

For a printable PDF version of this recipe click Merle's Plum Tart with Lemon Icing

Quinoa Salad with Lemon Basil Vinaigrette

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 26 Aug 2009 01:08:00 +0000

Quinoa is a wonderful high protein (12%–18%) substitute for grains or pasta. For even more flavor cook it with broth instead of water. With no mayonaise, this salad travels well.

Recipe courtesy Merle Ann Loman, 2009

Prep Time: 13 min
Inactive Prep Time: --
Cook Time: 15 min
Level: Easy
Serves: 6 to 8 servings

Ingredients

3 cups water
Salt and pepper
1 1/2 cups quinoa
1/2 cup green snap peas, roughly sliced
3 green onions with the green, roughly sliced
1 cup cherry tomatoes, halved
3 tablespoons chopped parsley leaves
Lemon Basil Vinaigrette – see recipe below

Directions

In a medium sauce pan, combine 3 cups of water, the quinoa and a pinch of salt. Bring to a boil, cover, reduce the heat to a simmer and cook the quinoa for 14 to 16 minutes, or until the liquid is absorbed and the quinoa is fluffy and tender.

When the quinoa is cooked, turn it into a bowl and toss with the lemon/basil vinaigrette. Add the snap peas, green onions, cherry tomatoes and parsley. Refrigerate for 1 hour, and toss again, before serving. Garnish with whole basil leaves.

To make this a main dish, add chunks of roasted chicken breast.

Lemon Basil Vinaigrette:

1 lemon, zested and juiced
1/4 cup apple cider vinegar
1 tablespoon Dijon mustard
2 cloves garlic
3 tablespoons roughly chopped fresh basil leaves
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/2 cup extra-virgin olive oil

Blend the lemon juice and zest, vinegar, mustard, garlic, basil, salt, and pepper in a blender or with a whisk. With the machine running or while whisking, gradually blend in the oil. Season the vinaigrette, to taste, with more salt and pepper.

Click here for a printable PDF version of Quinoa Salad with Lemon Basil Vinaigrette.

Olive Tapenade with Crusty Crostini or Vegetables

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Mon, 24 Aug 2009 15:22:00 +0000

Recipe courtesy Merle Ann Loman, 2009

Another recipe for food that is easy to pack up and take to the river or trail. Before packing make sure it is very cold from the refridgerator.

Prep Time: 25 min (including crostini prep)
Inactive Prep Time: 0 hr min
Cook Time: 7-10 min
Level: Easy
Serves: About 1 1/2 cups

Ingredients

12 ounces pitted, brine-cured black olives, I use Nicoise but you could choose Kalamata or Gaeta
1 tablespoon capers, drained and rinsed
2 anchovy fillets, or to taste, drained, rinsed and patted dry
1 large or 2 small cloves garlic, minced
1 tablespoon minced shallots or red onion
1 teaspoon Dijon or horseradish mustard
2 tablespoons chopped fresh parsley
1/8 teaspoon crushed red pepper
1/8 teaspoon freshly ground black pepper
2 tablespoons fresh lemon juice
1/4 to 1/2 cup good quality extra-virgin olive oil
1 tablespoon chopped fresh basil

Directions

Combine olives, capers, anchovies, garlic, shallots, mustard, parsley, crushed red pepper, black pepper and lemon juice, and half of the olive oil in the bowl of a food processor and pulse to combine well, then allow to process until mixture is coarsely pureed, adding more olive oil as needed to obtain desired consistency. Fold in basil. Taste and adjust seasoning if necessary, then serve as a dip for crackers, crusty crostini, flat bread, or fresh vegetables. Or use as condiment for grilled vegetables or chicken, or as sauce tossed with cooked pasta and fresh herbs. It is particularly great with fish.

You can make ahead and set aside up to a few hours or refrigerate for up to three days in an airtight container.

Crusty Crostini:

Very thin slices French bread or baguette, cut on the diagonal (I use wheat or whole grain)

extra virgin olive oil

cut garlic cloves

Salt and freshly ground black pepper

Preheat the oven to 350 degrees F.
Use a pastry brush to brush the bread slices with olive oil. Rub bread slices with cut side of garlic clove. Lightly season with salt and pepper and place on a baking sheet. Bake until crispy, 7 to 10 minutes. Remove from the oven and set aside to cool.

For a printable version of this recipe, click Olive_Tapenade.pdf

Raspberry Swirl Brownies - an old favorite

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Tue, 18 Aug 2009 02:30:00 +0000

Nothing is better on the hiking trail than a brownie!

Recipe courtesy Merle Ann Loman

Prep Time:15 min
Inactive Prep Time: 0 hr min
Cook Time: 25 min
Level: Easy
Serves: 10 to 12 brownies

Ingredients

Vegetable oil cooking spray
1/3 cup canola oil or other neutral flavored oil
1 cup sugar
2 eggs, beaten
1 teaspoon vanilla
1/4 cup unsweetened cocoa powder
3/4 cup all-purpose flour
1/4 teaspoon salt
4 ounces semisweet chocolate, chopped
1/4 cup pecans, coarsely chopped
1/3 cup raspberry jam or preserves

Directions

Preheat oven to 350 degrees F.

Spray an 8 by 8-inch pan with vegetable oil spray.

In a bowl, whisk the oil, sugar, eggs, cocoa, and vanilla. Stir in the flour and salt. Add chopped semisweet chocolate and pecans.

Spread half of the batter in prepared pan. Drop the raspberry jam in the pan on top of the brownie batter in about 8 equal dollops. Add the rest of the brownie batter to the prepared pan. Use a table knife to swirl the jam into the batter. Bake about 25 minutes, just until brownies test moist but not wet. Dust with powdered sugar for decoration. Cool completely before cutting.

This is actually half a recipe. You can double the amounts and bake it in a 9 X 13-inch pan.

For a printable version of the recipe click Raspberry Swirl Brownie PDF

BHT – Basil, Crispy Ham and Tomato Sandwich, a Twist on a Classic

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Sun, 17 May 2009 23:26:00 +0000

Another sandwich option for hiking, or taking outside for a picnic. Serve it with Avocado, Corn and Bean Salad with Basil Vinaigrette.

2009, Merle Ann Loman, All Rights Reserved

Prep Time: 15 min
Inactive Prep Time: hr min
Cook Time: 7 min
Level: Easy
Serves: 2 sandwiches

Ingredients

6 1/8 inch thin slices of reduced fat Black Forest Ham

3 tablespoons balsamic vinegar

4 slices good wholegrain bread, cut 1/2-inch thick or use a hamburger bun like Wheat Montana

4 tablespoons spicy mayonnaise (see recipe below)

1/2 cup large basil leaves

1 large ripe tomato, sliced 1/2-inch thick

Kosher salt and freshly ground black pepper

Optional: Cheese slices such as Swiss or a Smoked Gouda.

Directions

Preheat non-stick pan. Place ham slices in pan and add the balsamic vinegar on top. Cook ham until brown and to desired crispness. Watch carefully. Drain on paper towels and set aside.

Place 2 slices on a cutting board. Spread each slice with about 1 tablespoon of mayonnaise. Cover the slices with a layer of basil leaves. Arrange 3 slices of crisp ham on top of the basil and then add a layer of tomato slices on top of the ham. Sprinkle with salt and pepper.

Spread each of the remaining 2 slices of toasted bread with 1 tablespoon of mayonnaise and place, mayonnaise side down, on the sandwiches. Cut in half if using bread, leave whole if using a small hamburger bun. Place in sandwich size plastic container (you can wrap it in plastic wrap first) and put in your hiking pack. If hiking in warm weather, place a small frozen water bottle next to it. You can wrap them together in a small picnic cloth to keep them from shifting.

Spicy Mayonnaise:
1/2 cup good mayonnaise
1 jalapeno pepper, stemmed, seeds removed and finely chopped
1 teaspoon lime juice
1 Tablespoon ketchup
1/2 teaspoon minced garlic
Pinch of salt
1/8 teaspoon dried crushed oregano

Place all of the ingredients in a small bowl and whisk to blend. Transfer to a clean container and refrigerate until ready to use or serve.

Yield: about 1/2 cup

Merle’s Notes: The intention was to create a sandwich similar to a BLT but without the fat of bacon. The balsamic vinegar adds zing to the ham; I love it but you can certainly omit the vinegar. You can toast the bread, but I prefer not to when I take it on a hike. Of course you could choose to use plain mayonnaise instead of the spicy spread.

Option: Add cheese slices, Swiss is great!

If you want to put the mayo on just before you eat it, put it in a small container and bring along separately. Or if you are nervous about mayo on a warm day, use cilantro chutney or a garlic/herb vinaigrette as a condiment instead.

For a printable version click BHT - Basil, Crispy Ham and Tomato Sandwich.

Avocado, Corn and Bean Salad with Basil Vinaigrette

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Sun, 17 May 2009 17:39:00 +0000

Prep Time: 5 min
Inactive Prep Time: 1 hr 0 min
Cook Time: 15 min
Level: Easy
Serves: 6 servings
2009, Merle Ann Loman, All Rights Reserved

Ingredients
Salad:
2 ears fresh corn or 1 cup frozen corn, thawed
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can garbanzo beans, drained and rinsed
1 bell pepper, cored, seeded, and cut into 1/2-inch pieces
1 small cucumber cut into1/2-inch pieces
1 ripe tomato cut into 1/2-inch pieces
1 avocado, peeled, seeded, and cut into 1/2-inch pieces

Vinaigrette:
2 limes, zested and juiced
2 tablespoons balsamic vinegar
1/2 cup chopped fresh basil leaves
1 clove garlic, minced or pressed
1 teaspoon ground cumin
1/3 cup extra-virgin olive oil
Kosher salt and freshly ground black pepper

Directions
For the salad: In a medium bowl, mix together the corn, black beans, garbanzo beans, bell pepper, cucumber, and tomato. Reserve the avocado. You will toss it in the vinaigrette before adding it to the salad.
· To grill the corn indoors: Preheat stovetop grill pan. Remove the husks and silks. Spray with cooking spray and grill, watching carefully and turning often. Cool completely. Using a sharp knife, remove the corn kernels.
· To grill outside: Preheat a gas or charcoal grill. Peel back the corn husks. Remove the silks and replace the husks. Soak the corn in cold water for 30 minutes. Drain and place on the grill for 10 to 15 minutes. Cool completely and remove the husks. Using a sharp knife, remove the corn kernels.

For the vinaigrette: In a small bowl, combine the lime zest, lime juice, balsamic vinegar, basil, garlic and cumin. Slowly add the oil, whisking constantly until the mixture thickens. Season with salt and pepper, to taste.

Add the avocado to the vinaigrette and toss well to coat. Pour the vinaigrette over the salad and toss well. Refrigerate for 1 hour, and toss again, before serving.

This packs and travels well with the avocado coated first in the dressing. Take
it outside and enjoy!

For a printable version, click Avocado, Corn, Bean Salad.

Montana Gumbo with Baked Brown Rice

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Sun, 05 Apr 2009 20:46:00 +0000

Prep Time: 30 min
Inactive Prep Time: hr min
Cook Time: 45 min
Level: Easy – use leftover baked chicken and oven baked brown rice
Serves: 6 (serving size: 1 cup gumbo and ½ cup rice)

Ingredients
12 ounces homemade venison breakfast sausage (or smoked sausage cut into ¼ inch slices or use any sausage you like)
1/4 cup whole wheat flour
2 tablespoons canola oil
1 cup chopped onion
1 cup chopped celery
1 cup chopped Poblano pepper (or substitute green bell pepper for some or all)
6 garlic cloves, minced
1 teaspoon chopped fresh thyme, use 3/4 teaspoon powdered if you don’t have fresh
2 teaspoons Creole seasoning such as Emeril's ESSENCE Creole Seasoning (recipe follows)
3/4 teaspoon hot pepper sauce
1 (14.5-ounce) cans no-salt added chopped tomatoes, undrained
4 cups homemade chicken or vegetable broth (can use canned)
1 bay leaf
1 1/2 cups leftover baked chicken, roughly chopped
1/2 pound medium shrimp, peeled and deveined (I use frozen if I can’t find fresh)
1 (10-ounce) package frozen cut okra, thawed
Kosher salt and freshly ground black pepper
Baked brown rice (recipe follows)
1/4 bunch parsley
Lemon wedges

Directions
Coat bottom of Dutch oven with spray cooking oil. Add the sausage and cook until browned, then remove.

If needed, add 2 tablespoons canola oil. Add the onion, celery, green pepper, and garlic. Cook, while stirring frequently, for 5 minutes. Sprinkle vegetables with 1/4 cup flour; cook 5 minutes stirring constantly. Stir in thyme, creole seasoning, hot pepper sauce, tomatoes, chicken broth and bay leaf, whisking constantly. Bring to a boil; reduce heat, and simmer, uncovered, 10 minutes.

Add cooked sausage and chicken; add shrimp, and okra; cover and simmer 5 minutes or until shrimp are done (do not overcook the shrimp). Discard bay leaf. Season with salt and pepper to taste.

Serve over baked brown rice. Garnish with freshly chopped parsley and drizzle with lemon juice.

Merle’s Notes: This is a very easy and substantial soup. We love to take it in a thermos on the river during the early spring when the weather can be pretty cold! When taking it on the river, I just stir the rice in before filling the wide-mouth thermos.

The Poblano pepper adds a kick. If you want to tame it down, use green bell pepper, or a mix of both instead.

The layers of flavors depend on the combination of meats, garlic, and the richness of the broth. That is why I make and freeze my own broth. I can infuse the liquid with deep, rich flavors of roasted vegetables parings, garlic, and chicken or other meat bones.

The parsley and lemon can be added to the top of the thermos and as the soup jostles in the boat, it will mix in and add another layer of flavor – or bring the garnish along in a separate container and add to the serving dish before eating.

Click here for printable PDF version of Montana Gumbo

Baked Brown Rice
Prep Time: 5 min
Inactive Prep Time: hr min
Cook Time: 1 hr 5 min
Level: Easy
Serves: 6 servings

Ingredients
1 1/2 cups brown rice, medium or short grain
3 cups homemade broth or water
1 bay leaf
1 tablespoon unsalted butter or olive oil
1 teaspoon kosher salt

Directions
Preheat the oven to 375 degrees F.
Place the rice into an 8-inch square glass baking dish.
Bring the broth or water, butter, and salt just to a boil in the microwave, a covered saucepan, or a kettle. Once the liquid boils, pour it over the rice, stir to combine, and cover the dish tightly with a lid or heavy-duty aluminum foil. Bake on the middle rack of the oven for 1 hour.
After 1 hour, remove cover and fluff the rice with a fork. Serve immediately.

Be creative: For different flavors, add herbs or spices, lightly sautéed onion, celery, mushrooms, whatever suits your fancy!

© 2009 Merle’s Get Out & Get Fit Meal Ideas. All Rights Reserved

Merle’s Note for Emeril’s ESSENCE: Buy the ingredients at a health food store in bulk to make it fresh, cost effective, and best tasting. I mix a big batch and give it away as gifts (after I put a jar in my cupboard, of course).

Emeril's ESSENCE Creole Seasoning (also referred to as Bayou Blast):

2 1/2 tablespoons paprika
2 tablespoons salt
2 tablespoons garlic powder
1 tablespoon black pepper
1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried oregano
1 tablespoon dried thyme

Combine all ingredients thoroughly.
Yield: 2/3 cup

Recipe from "New New Orleans Cooking", by Emeril Lagasse and Jessie Tirsch
Published by William Morrow, 1993.

Merle’s Club Sandwich To Go (Hiking, of course)

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Tue, 31 Mar 2009 22:12:00 +0000

Merle’s Club Sandwich To Go – Turkey, Crisp Pepperoni, Avocado, Sprouts and Tomatoes
2009, Merle Ann Loman, All Rights Reserved

Prep Time: 10 min
Inactive Prep Time: hr min
Cook Time: 7 min
Level: Easy
Serves: 2 sandwiches

Ingredients

16 1/8 inch thin slices of pepperoni

4 slices good wholegrain bread, cut 1/2-inch thick

4 tablespoons spicy mayonnaise (see recipe below)

1/2 pound sliced smoked turkey breast

1/2 cup of spicy sprouts (or alfalfa sprouts)

1 ripe Hass avocado

1/2 lemon, juiced

1 large ripe tomato, sliced 1/2-inch thick

Kosher salt and freshly ground black pepper

Directions

Preheat the oven to 400 degrees F.

Place a baking wire rack on a sheet pan and arrange the pepperoni on the rack in a single layer. Bake for 5 to7 minutes, until the bacon is browned and crisp. Watch carefully. Drain on paper towels and set aside.

Place 2 slices on a cutting board. Spread each slice with about 1 tablespoon of mayonnaise. Cover the slices with a layer of turkey, then sprouts. Peel the avocado and slice it 1/2-inch thick. Toss the avocado slices gently with the lemon juice, and arrange on top of the sprouts. Arrange 8 slices of crisp pepperoni on top of each sandwich and then add a layer of tomato slices on top. Sprinkle with salt and pepper.

Spread each of the remaining 2 slices of toasted bread with 1 tablespoon of mayonnaise and place, mayonnaise side down, on the sandwiches. Cut in half, place in sandwich size plastic container and put in your hiking pack. If hiking in warm weather, place a small frozen water bottle next to it. You can wrap them together in a small picnic cloth to keep them from shifting.

Spicy Mayonnaise:
1/2 cup good mayonnaise
1 jalapeno pepper, stemmed, seeds removed and finely chopped
1 teaspoon lime juice
1 Tablespoon ketchup
1/2 teaspoon minced garlic
Pinch of salt
1/8 teaspoon dried crushed oregano

Place all of the ingredients in a small bowl and whisk to blend. Transfer to a clean container and refrigerate until ready to use or serve.
Yield: about 1/2 cup

Merle’s Notes: I love all the flavors and textures in this substantial sandwich. The pepperoni crisps up nicely and adds a spicy crunch. The sprouts add crunch, too, and stay fresh longer than lettuce. You can toast the bread, but I prefer not to when I take it on a hike. If you prefer, use plain mayonnaise instead of the spicy spread. If you want to put the mayo on just before you eat it, put it in a small container and bring along seperately.

Click Merles_Club_Sandwich for a printable PDF version.

© 2009 Merle’s Get Out & Get Fit Meal Ideas. All Rights Reserved

Chipotle Salsa - homemade

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Thu, 12 Mar 2009 16:37:00 +0000

Recipe courtesy Merle Ann Loman, 2009

Prep Time: 30 min
Inactive Prep Time: 0
Cook Time: 0
Level: Intermediate
Serves: Makes about 10 cups

Ingredients:

Directions:
Combine tomatoes, corn, black beans, onions, peppers, garlic, lime zest, lime juice, tomato paste, olive oil, red wine vinegar, cumin, oregano and cilantro in a large bowl. Season with salt. Cover and chill until ready to serve. I use Kerr pint jars, load them quite full, secure the lids tightly, and put them in the coolest place of my fridge. It will keep at least a week. Make a smaller batch or give a jar away as a gift if you can’t eat it all in a week.

ALL INGREDIENTS CAN BE ADJUSTED TO TASTE – it is your recipe now, create it the way you and your family like it.

Variations:
To add a roasted flavor, in a small dry skillet heated over medium-high heat, roast the corn kernels until slightly caramelized and fragrant, 4 to 5 minutes, stirring frequently. Transfer to a bowl and let cool.

You can also roast peppers by placing them on gas stove or open flame. Make sure to turn peppers to char evenly. When pepper skin is black, remove peppers and place them in a bowl. Cover with plastic wrap and let sit for 20 minutes or until cool. Remove peppers and peel off black skin. Remove seeds. Dice the peppers and add to the salsa.
Try different peppers such as Poblano, a larger and milder pepper.

Merle’s notes:
We like our salsa thick. If you want more liquid, add some of the drained liquid, or tomato juice to make it the desired consistency.

As I said above, all ingredient amounts can be adjusted to taste. Peppers, for instance, vary in how hot they are and the seeds are the hottest part. When I begin chopping the peppers, I taste a small piece so I can judge how hot they are. If they are REALLY hot, I add less. If they aren’t so hot, add some of the seeds, red pepper flakes, or drops of your favorite hot sauce. Be very careful, either wear plastic gloves or wash your hands thoroughly after handling the peppers. To learn more, visit this site I found this site - “All About Chiles” http://www.tasteoftx.com/recipes/chiles/peppers.html. If in the end your salsa is hotter than you like, just add more tomato.

To my family and me, the lime zest and juice is what makes this salsa so flavorful. It may sound like a lot, but the acid of the juice and vinegar help keep the vegetables fresh longer. All the flavors blend and day by day, the flavors mellow.

If you are thinking of freezing the salsa, you can, but it becomes mushy. If you freeze it, use it in a recipe that you will be cooking.

You will find the chipotle chiles in the mexican section of your grocery store.

Click here for a printable PDF version of Chipotle Salsa.

Ruby Sage’s Pecan Banana Bread Topped with Chocolate

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Mon, 09 Mar 2009 02:35:00 +0000

Recipe courtesy of Ruby Sage

Prep Time: 2 hr 0 min
Inactive Prep Time: 0 min
Cook Time: 1 hr 0 min
Level: Easy
Serves: 1 loaf

Ingredients

2 or 3 ripe bananas
2 eggs
1/3 cup safflower oil
2/3 cup (or less) sugar
1 tsp vanilla

1 3/4 cups flour
1/2 tsp salt
2 1/4 tsp baking powder
1/2 tsp cinnamon
3/4 cup pecans, chopped

2 or 3 ounces of good dark chocolate
1/2 tsp butter
3 TBS half & half or whole milk

Directions

Preheat the oven to 350 degrees F. Butter an 8 ½ x 4 ½ x 2 ½ inch loaf pan.

With an electric mixer, combine bananas, eggs, oil, sugar, and vanilla in a large mixing bowl; beat until light and fluffy.
In another bowl, sift together flour, baking powder, cinnamon and add to wet ingredients in about 3 parts. Mix with spoon or spatula after each addition until dry ingredients are moistened and flour disappears.
Fold in pecans.
Pour into a greased loaf pan and bake for about one hour or until done.
Remove from pan and place on a cooling rack.

Chocolate Icing

Melt butter over low heat, add milk, then add chocolate stirring constantly until melted.
Pour chocolate sauce over the banana bread and allow to cool before slicing.

Merle’s notes: This recipe is by Ruby Sage of Victor, Montana. It is inspired by a recipe from “The Joy of Cooking.” As with so many recipes, it evolved because of taste and one or two of the ingredients not being in the house. In this case, Ruby likes chocolate chips in her banana bread. They didn’t have any so her mother, Amy, suggested using a chocolate bar and making it a topping. Ruby did, I was a guest that enjoyed it immensely and there you have it!

Amy also likes dried apricots, diced into bits, in this bread. It sounds really good to me.

Merle’s preference: I always use whole-wheat flour and sprinkle in a little flax seed and oat bran.

Click this link to download a PDF printable version of Ruby's Pecan Banana Bread Topped with Chocolate.

Salmon Cakes

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Sat, 07 Mar 2009 16:21:00 +0000

Recipe courtesy Merle Ann Loman, 2009

Prep Time: 20 min
Inactive Prep Time: 30 min
Cook Time: 12-15 min
Level: Intermediate
Serves: 12 cakes, 4 servings

Ingredients

1 (15 ounce) can salmon, drained, or 1 ½ - 2 cups baked or poached salmon (about ¾ to 1 pound), flaked

1 tablespoon capers, drained and roughly chopped

1/4 teaspoon hot sauce (such as Tabasco)

1/2 teaspoon Worcestershire sauce

1/4 cup good mayonnaise

2 teaspoons Dijon mustard

Juice of one lemon (can use the zest, too, if you like)

2 large eggs, lightly beaten

3/4 cup fresh whole-wheat breadcrumbs (see Tip) (optional)

Vegetable mixture:

2 cloves garlic, minced

3/4 cup small-diced onion (1 small onion or scallions – white and green parts, thinly sliced)

3/4 cup small-diced celery (about 2 stalks)

3/4 cup small-diced green, yellow, or red bell pepper or combination (1 small to medium pepper)

1/2 cup small-diced fresh mushrooms

1/4 cup minced fresh flat-leaf parsley

1 teaspoon seasoning, Old Bay or your preferred seasoning mix

Kosher salt and freshly ground black pepper if necessary (to taste)

Good olive oil

Directions
Preheat oven to 450 degrees F. Coat a baking sheet with cooking spray.

Add capers, hot sauce, Worcestershire sauce, mayonnaise, mustard and eggs to a large bowl. Mix until blended.

In another bowl, add the garlic, onion, celery, pepper, mushrooms, parsley, Old Bay seasoning and salt and pepper to taste. Drizzle with a small amount of olive oil and toss lightly.

Flake the salmon into the egg mixture, removing any bone and skin, and blend well. If you want to add breadcrumbs to bind, do so now. Add the vegetable mixture and mix well. Cover and chill in the refrigerator for 30 minutes. Shape into 12 (2–3 inches wide) cakes.

Bake the salmon cakes until golden on top and heated through, 12 to 15 minutes.

Serve with a simple fresh tomato and avocado salad, top salmon cakes with Cucumber Raita – see my recipe at http://merles-outdoor-dining-ideas.blogspot.com/2009/02/basic-cucumber-raita.htm

Cook’s notes and tips:
If using fresh salmon, to bake, place it skin side down on a lightly oiled sheet pan. Brush with olive oil and sprinkle with salt and pepper. Roast for 15 to 20 minutes, until just cooked. Remove from the oven and cover tightly with aluminum foil. Allow to rest for 10 minutes and refrigerate until cold. Remove any bones and skin.

I want to taste the salmon so I usually don’t choose to add breadcrumbs. If you want to add fresh breadcrumbs: Tear whole-wheat bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup.

If you prefer to sauté the vegetables before adding to the salmon: heat 1 1/2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the vegetable mix except the parsley; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.

If you prefer to sauté the cakes instead of bake them: heat 2 tablespoons butter and 2 tablespoons olive oil in a large sauté pan over medium heat. In batches, add the salmon cakes and fry for 3 to 4 minutes on each side, until browned. Drain on paper towels; keep them warm in a preheated 250 degree F oven and serve hot.

About the flavor and texture: Not everyone likes capers, but try them. They add a wonderful undertone and depth to the flavor of the salmon cakes.

One of my unique additions is the fresh mushrooms. I love the earthy flavor and texture they provide.

Speaking of texture, I don’t sauté my vegetables (small dice helps) because they stay just a bit crunchy which makes each bite interesting.

I make these and pack up left overs for tomorrows lunch on my hike. Add a piece of whole-grain sandwich or pita bread and sprouts and you have a wholesome sandwich.

Click link for printable PDF recipe file for Salmon Cakes

Dal (Lentils)

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 18 Feb 2009 18:54:00 +0000

Recipe courtesy Merle Ann Loman, 2009
http://merles-outdoor-dining-ideas.blogspot.com/

Prep Time: 10 min
Inactive Prep Time: 0 min
Cook Time: 45 min
Level: Easy
Serves: 4 to 6 servings

Ingredients (and breakdown)

Aromatics – heat with oil to bring out the fragrance
• 3 T olive oil
• 1 medium onion diced, about 1 to 1 1/2 cups
• 2-3 cloves garlic, minced
• 2 jalapeno peppers, cored, seeded and minced
• 1 teaspoon red chili powder or ½ teaspoon red pepper flakes
• ½ teaspoon turmeric
• 1 tablespoon cumin seeds, toasted and crushed (could use ground cumin)
• 1 bay leaf
• 1-2 tablespoon curry powder, to taste

Next step – simmer aromatics, lentils, Garam Masala, and seasoning in liquid
• 1 cup diced tomatoes, canned and drained or fresh
• 2 cups brown lentils
• 2 tablespoons Garam Masala, recipe follows, or use purchased mix
• 1 teaspoon salt, or to taste (you are reducing the liquid so adjust to taste at the end of cooking time)
• 1 teaspoon ground black pepper
• 8 cups water or chicken stock

Finishing touch – take the pan off the heat, add lime zest and juice, steep for a few minutes and serve
• Zest of 1 large lime, about 1 teaspoon
• Juice of 1 large lime, about 2-3 tablespoons

Directions
In a large pot, heat the oil and stir-fry the onions just until wilted, do not brown. Add the garlic, jalapeno, chili powder, turmeric, curry powder, cumin seeds or powder, lentils, and bay leaf. Saute for 1 to 2 minutes, until the herbs and spices bloom (aromatic). Add the tomatoes and small amount of water or stock to deglaze. Add the lentils, Garam Masala, salt, pepper and rest of the water or stock. Bring to a boil and then lower to a simmer and cook until lentils are tender, about 45 minutes, stirring occasionally. Taste and adjust seasoning with cumin, curry, salt, and pepper. Take pan off the heat, add lime zest and juice. Let stand to steep 1-2 minutes before serving.

Serving suggestion: serve rolled up in multigrain tortilla, flatbread, or Indian Chappati with cucumber cilantro raita (cucumber yogurt salad flavored with cilantro). Add sliced, cooked chicken breast, sprouts, and chopped tomato if desired.

It can easily be packed and transported for an outing either assembled or not. See my raita recipe posted on my blogsite http://merles-outdoor-dining-ideas.blogspot.com/.

For leftover dal, it can be reheated, or formed in a patty, lightly dusted in cornmeal and fried in a pan with a tiny amount of olive oil. Serve with the raita or sauce of your choice.

Garam Masala:

Ingredients
• 1 tablespoon black peppercorns
• 1/2 tablespoon whole cloves
• 1 tablespoon plus 1/2 teaspoon cardamom seeds
• 3 tablespoons cumin seeds
• 3 tablespoons coriander seeds
• 4 (3-inch) cinnamon sticks
• 1/4 cup dried red chiles
• 1/2 tablespoon freshly grated nutmeg

Directions

In a large saute pan (dry), combine the black peppercorns, cloves, cardamom seeds, cumin seeds, coriander seeds, cinnamon sticks, and dried red chiles. Over medium heat, cook just until slightly toasted, stirring constantly. Turn off heat and stir in the grated nutmeg.

Transfer to a food processor and grind to a fine powder. Pass through a fine strainer. Allow to cool to room temperature. Store in an airtight jar. Use as needed.

Related recipes: Cilantro and Mint Chutney, Cucumber Raita

Basic Cucumber Raita

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 18 Feb 2009 16:51:00 +0000

Recipe courtesy Merle Ann Loman, 2009
http://merles-outdoor-dining-ideas.blogspot.com/

Prep Time: 10 min
Inactive Prep Time: 1 hr 0 min
Cook Time: 0 hr min
Level: Easy
Serves: 8 to 10 servings

Ingredients
• 1 quart yogurt, strained
• 1 cup chopped onion
• 2 cucumbers, chopped - about 2 cups
• 2 cloves garlic, chopped
• 1 teaspoon cumin (more to taste, if desired)
• ¼ teaspoon red pepper flakes
• 1 lemon, juiced
• 1 tablespoon olive oil
• Salt and freshly ground black pepper

Optional: add 1 tablespoon chopped mint and or cilantro mixed in or as a garnish. Also, some like to shred the cucumber. If you do, drain it for about 30 minutes before adding. I prefer the diced cucumber. The small chunks bursts with coolness and flavor as you bite them.

Directions
In a large bowl, combine all of the ingredients. Season with the salt and pepper, to taste. Let flavors blend for about an hour before serving. Use as a sauce, dip, and even a salad dressing over sliced tomatoes.

Option for serving with Dal: I like to add 1/3 cup Cilantro and Mint Chutney to 1 cup of this raita. It really kicks up the flavor.

Related recipes: Cilantro and Mint Chutney, Dal (Lentils)

Cilantro Chutney

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 18 Feb 2009 15:05:00 +0000

Recipe courtesy Merle Ann Loman, 2009
http://merles-outdoor-dining-ideas.blogspot.com/

Prep Time: 20 min
Inactive Prep Time: 0 min
Cook Time: 0 min
Level: Easy
Serves: 1 3/4 cups

Ingredients
• 3 bunches cilantro, stems trimmed and finely chopped
• 1 small bunch fresh mint, leaves only, finely chopped
• 4 garlic cloves, minced
• 1 to 2 serrano chiles, finely chopped with seeds
• 1 tablespoon cumin
• 1/2 teaspoon salt
• Zest of a lemon, about 2 teaspoons
• Juice of 1 large lemon
• ¼ cup water
• 2 tablespoon olive oil
Optional: the traditional recipe I saw also added 1 tablespoon shredded coconut.

Directions
Put all ingredients in a food processor – I like to do it in the order listed. Pulse until blended smooth. Store in a jar in the refrigerator.

Note: if you don’t want to use the mint, omit it. All flavors can be adjusted to taste. This sauce is wonderful on all kinds of foods including a spread for sandwiches or a dipping sauce for grilled meats.

Related recipes: Dal and Cucumber Raita

Smoky Adobo Chicken Wings

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 04 Feb 2009 19:17:00 +0000

Smoky Adobo Chicken Wings

Recipe courtesy Merle Ann Loman, 2008
Cocoa and cinnamon add an unexpected twist to these Chicken Wings. Yum!

Recipe Summary
Difficulty: Easy

Prep Time: 10 minutes
Inactive Prep Time: 2 hours
Cook Time: 45 minutes

Yield: 4 servings Smoky Adobo Chicken Wings, 3 wings per person

Preheat oven to 400 degrees. Grease 9 x 13 x 2-inch baking dish.

Marinade:

Half of a 7-ounce can chipotle peppers in adobo sauce 8-ounce can tomato sauce
2 chopped garlic clovesjuice of 1 lime
3 tablespoons tomato paste1 tablespoons cocoa powder, preferably unsweetened 1 teaspoon cinnamon
¼ teaspoon salt¼ teaspoon cracked black pepper
12 chicken wings

In a blender, putting chipotle peppers in first, combine the marinade ingredients. Puree until smooth. The mixture should be thick.Transfer the mixture to a large, zip-lock plastic bag. Add the chicken wings, seal the bag, then gently knead and shake the bag to thoroughly coat the chicken wings. Place the bag in a dish to catch any leaks.

Marinate for at least 2 hours, overnight in the fridge if desired.

Remove the chicken wings from the marinade leaving any sauce on the wings. They should be coated with the marinade, brush more on if necessary. Place the coated chicken wings in the baking dish taking care that they are not overlapping, this helps them brown. Bake uncovered for 45 minutes until bubbly and well browned.

Serve warm; or cold for a picnic with a pasta salad. You could also serve them as an appetizer with celery and a blue cheese sauce/dressing as a dip.

Serving size, 3 wings per person

Note: The chipotle sauce creates the brown color of the marinade. They will look dark and taste amazing! These wings pack and travel well. They are a popular dish on our river trips.

Venison Breakfast Sausage Recipe

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Sun, 01 Feb 2009 03:59:00 +0000

Venison Breakfast Sausage
Recipe courtesy Merle Loman
Prep Time: 30 min
Inactive Prep Time: 2 hrs or overnight
Cook Time: 15 min
Level: Intermediate
Serves: 4 pounds or 16 (3-inch) patties

Ingredients
1 pound pork country ribs or butt roast, diced into 1-inch pieces
3 pounds venison, silver membrane removed and diced into 1-inch pieces
3 teaspoons kosher salt
3 teaspoons freshly ground black pepper
2 tablespoons minced garlic
2 tablespoons finely chopped fresh sage leaves
3 teaspoons finely chopped fresh thyme leaves
2 teaspoon finely chopped fresh rosemary leaves
3 tablespoon pure maple syrup or light brown sugar
3/4 teaspoon fresh grated nutmeg
1/2 teaspoon cayenne pepper
1/2 teaspoon red pepper flakes
Optional:
1/2 pound fat back or bacon ends, diced into 1 inch pieces
1 - 2 teaspoons fennel seeds, lightly toasted – you can add them whole or grind them
1 - 2 teaspoons coriander seeds, lightly toasted – you can add them whole or grind them(toasting briefly in a non-stick skillet mellows the seeds flavor by bringing out the oils – you can smell them as they toast, yum)
· Special equipment: a heavy duty mixer with grinder attachment or food processor with metal blade

Note: I use a small food processor to grind my herb mixture – quick and easy. I throw everything but the meat in.

Directions
Grind or chop the herbs, cut the meat, combine diced meat with all other ingredients. Mix well, cover and chill for a few hours or overnight. Using the medium blade of a grinder, grind the mixture twice. For immediate use, form into 3-inch patties. Saute patties over medium-low heat in a non-stick pan. Saute until brown and cooked through, approximately 10 to 15 minutes.
You can freeze the sausage for up to 3 months. Use a 1-cup measure and put two cups (about 1 pound) in a package. I double wrap, with plastic wrap first, finishing with freezer paper. Label (name – breakfast sausage, date and weight) and freeze.

Author’s notes: Before I finish my batch, I cook a small patty and taste it. Then I adjust seasonings if necessary.

I make about 12 pounds at a time and I like my sausage lean so I don’t add the extra fat back or bacon ends. In the photos, you will see the large metal bowl and the plastic container I use. The plastic container is left over from purchasing washed spinach or greens at the grocery store and the lid closes tightly when I chill the mixture. I use a plastic cutting board because it can go in the dishwasher like most of the other tools. I toss the plastic container when I am done because it can’t go in the dishwasher, it will melt at the high temperature of the water.

If you use a wood cutting board, it can be sanitized using a diluted liquid chlorine bleach solution. For this solution, combine one teaspoon of bleach to one quart of water. Pour the solution onto the entire surface area of the board and allow it to sit undisturbed for several minutes. Rinse the board clean with water. Allow it to air dry or use a clean cloth to dry it.If you prefer, you may use a vinegar solution in place of the bleach solution. Simply combine one part vinegar to five parts water. Use this solution in the same manner as the one explained for the bleach solution.

I mentioned with the venison to be sure to take off the silver skin that sheaths some muscles. If you don't, it will gum up your grinder.

View Album to see a larger view.

Lemons and Limes

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Fri, 30 Jan 2009 21:01:00 +0000

Tip: In most of these recipes where I use citrus, you can interchange lemon for lime and vice a versa, depending on your taste. I change them up often. And, in any recipe, I almost always use the zest and the juice. If not, I save what ever I don't use in a small container in the fridge. There is alway a food waiting to be perked up with fresh zest or juice.

A Better Dog - Dagwood Dog with Grilled Veggies

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 14 Jan 2009 19:57:00 +0000

This recipe is chock-full of flavor and very satisfying for a hearty appetite!

Recipe courtesy of Merle Loman

Recipe Summary

Difficulty: Easy

Prep Time: 25 minutes

Cook Time: 15 minutes

Yield: 4 servings

¼ cup balsamic vinegar
2 tablespoons of spicy brown mustard
3/4 teaspoon kosher salt plus more
2 cloves garlic, minced
¼ teaspoon of crushed red pepper flakes
1-1/2 teaspoons finely chopped rosemary leaves
1 cup extra-virgin olive oil
1 green bell pepper, seeded and cut into triangular wedges
1 large vine-ripened tomato, seeded and quartered
6 medium crimini mushrooms, whole
1 medium onion, cut into wedges
4 Polish Hotdogs (or other spicy and flavorful hotdog. I use hearty, homemade venison dogs)
4 whole wheat or multi-grain hoagie buns(these are sturdier than regular white buns)
1 cup arugula, spinach and/or basil leaves, washed and dried
1/2 pound fresh or smoked mozzarella, cut into 1/8 inch thick slices

Skewers for grilling the marinated veggies, wooden or metal, approximately 8” long.
I use metal because I can reuse them, but if you use wooden, be sure to soak them in water first.

In a small bowl, whisk together the vinegar, mustard, 3/4 teaspoon salt, garlic, crushed red pepper flakes, and rosemary. Gradually whisk in the oil to make a cup of dressing. Divide dressing into two portions. You will use the first ¼ to ½ cup to coat the vegetables before grilling. Set aside the remainder of the dressing to drizzle over cooked veggies, for brushing the buns, and drizzling over the greens.

Preheat a stove top grill pan or out-door grill to medium heat. In a large bowl, toss the peppers, tomatoes, mushrooms, and onions with ¼ to ½ cup of dressing. Assemble the skewers, beginning with a whole mushroom, then wedge of onion, green pepper, and then tomato. Grill the veggies until lightly browned and tender, about 3-5 minutes per side. Transfer them to a pan or large platter, set aside until cool. If you like, slice them so they lay nicely on the bun. Drizzle a few tablespoons of the reserved dressing over the vegetables and season with salt and pepper to taste. Grill the polish dogs to your taste; I like them crispy and bubbly. Split the buns keeping the halves attached, brush a few tablespoons of the reserved dressing on the cut sides and lightly grill.

To make the Dagwood Dog: Place a bun on a plate. Make a layer of each of the grilled vegetables that evenly covers one side of the bun, overlapping the pieces slightly, if necessary. Lay the arugula, spinach, and/or basil on top and drizzle the greens with about a tablespoon of the reserved dressing. Add the sliced cheese, top with the grilled dog and close the bun. If you want to melt the cheese, wrap the sandwich tightly in foil and set back on the grill for just a few minutes to melt the cheese and wilt the arugula.

Serve with grilled corn on the cob, freshly cut fruit such as cantaloupe or watermelon, and of course a cold beer.

Cook’s Note: This is a great way to use up a variety of leftover grilled vegetables. In keeping with a true Dagwood style, feel free to improvise with the selection of vegetables, cheese and flavors in the dressing.

Before grilling, you could pack up the marinated veggies, greens, cheese, dogs and buns and take it to the river to grill as a picnic. We do this "Dog" for fishing trips all the time.

Jack’s Meaty Meatloaf

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Thu, 08 Jan 2009 18:26:00 +0000

Recipe courtesy of Jack Mauer and Merle Loman

Prep Time: 20 min
Cook Time: 1 hr
Level: Easy
Serves: 4 for dinner and leftovers for a favorite luncheon dish sliced and served cold or as a sandwich.

1 cup chopped yellow onion
1/2 cup medium-dice celery (with leaves)
1/2 cup medium-dice green bell pepper
3-4 cloves minced garlic
1 1/2 teaspoons salt
1/2 teaspoon ground black pepper
1 tablespoon Worcestershire Sauce
1 1/2 pounds ground beef
1/2 pound ground pork
1/2 pound breakfast sausage
2 beaten eggs
2/3 cup whole wheat cracker crumbs (to reduce gluten, use rice crackers – they work great)

Glaze:
Ketchup or your favorite barbecue sauce.
Position rack in center of oven and preheat the oven to 375 degrees F.

In a large mixing bowl, combine all the ingredients except the glaze with a two tined fork or with clean hands.

Transfer the mixture to a 13" x 9" x 2" rectangular pan and mold into a free-form loaf in the middle of the pan. I use a pyrex pan because it holds up well and is easy to clean – I don’t even grease it.

The key is to glaze it. Use ketchup or your favorite barbecue sauce. The sugar in the glaze and the diced vegetables peeking out make a delicious crust on the outside of the loaf and keeps the inside moist.

Bake it at 375 degrees F. for about 1 hour.

Discussion: When using pork, be sure to cook the loaf thoroughly. We actually substitute the beef and pork with our ground venison and the breakfast sausage with our venison breakfast sausage. You notice no herbs were added, the flavor comes from the breakfast sausage. Jack likes to keep it simple, and it really is the best. Whenever I get “creative,” it turns out, but is never as good as this basic meatloaf.

The diced veggies look pretty in the loaf and because they are not sautéed to begin with, it is simple and they retain a bit of that crunch we like so well.

We have tried breadcrumbs, soaked bread and other things, but the cracker crumbs produce the best results. The eggs and the crumbs are what bind the loaf and make is slice so nicely.

Options: Stuff it with mushrooms, cheese, and/or or spinach (by laying a layer of meat, then the filling, then another layer of meat). If you don’t mind the fat, you can lay bacon across the top before cooking.

Because it is a loaf formed in the middle of the pan, I often lay baby carrots preferably from my garden) around and next to the loaf. Then, using a mandolin, I thinly slice a few potatoes and lay them in a ring around the outside edge. They brown up nicely to make a fanned effect, very pretty and delicious. It becomes a complete, one dish dinner.

Photo of meatloaf with veggies in the pan and another of how it slices.

Easy/Traditional Split Pea Soup - Try This on a Cold Winter Day

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 07 Jan 2009 20:27:00 +0000

Recipe courtesy of Merle Loman
Prep Time: 15 min
Cook Time: 2 hours
Level: Easy
Serves: 8 to 10 servings

1 cup medium-diced yellow onion
1 cup medium-diced carrots (1 to 2 carrots)
1 cup medium-diced celery (1 to 2 stalks with leaves)
½ cup medium-diced green pepper2 cloves garlic, minced 1/8 cup good olive oil 1 teaspoon dried thyme 1 teaspoon kosher salt 1 teaspoon freshly ground black pepper 2 cups dried split green peas
(1 bay leaf)
(A dash of hot sauce or a pod of red pepper)
Ham bone with some meat on it or ham hock

10 cups chicken stock or water
1 cup fresh or frozen peas

Rinse the split peas. In a bowl, cover the peas with water and soak for about 15 minutes. Drain the peas, reserving the liquid. Add enough stock to the liquid to make 10 cups.

In a 4-quart stockpot on medium heat, sauté the medium-diced vegetables and garlic with the olive oil, thyme, salt, and pepper until the onions are translucent, 10 to 15 minutes.

Add the split peas, (bay leaf, and hot sauce or red pepper) ham hock and 10 cups of liquid. Bring to a boil, then simmer uncovered for 1 ½ hours until tender. Skim off the foam while cooking.

Remove ham bone or hocks and cool until easy to handle. Take the meat off the bone, dice and return to the pot.

Add the fresh or frozen peas and cook another 15 minutes. Stir frequently to keep the solids from burning on the bottom. Taste for salt and pepper.

Serve hot with a dollop of sour cream and chopped cilantro or parsley if desired.

An interesting addition is about ½ cup of dry sherry added at the end of cooking time.

Note: It is raining today. The plan was to take a backpack with lunch and cross country ski to Bear Creek Overlook. In case you didn't know, you can't ski in the rain and slush... So, no photos of our outdoor picnic today. Visit the site again, there will be outdoor photos sooner or later.

Stock - no not Stocks and Bonds, Soup Stock

wapiti@wapiti-waters.com (Merle for Wapiti Waters) — Wed, 07 Jan 2009 16:59:00 +0000

I love to cook with stock or broth. For example, I use it in place of water when cooking rice and other grains for added nutrition and flavor.

Remember the Split Pea Soup? When I cut up the onion, carrots, celery and green pepper, I put the trimmings in a gallon-size plastic ziplock bag and store it in the freezer. To that same bag, I add the trimmings from all my veggies (even the stems of herbs) as I make salads or other dishes.

I also add meat bones. Prepare meat on the bone (more flavorful, costs less) and debone it. Add the bones to the veggie ziplock bag or freeze them in a separate one. When the stock freezer bag gets full, pull out the stock pot, add the contents of the bag and water to cover. Basic seasonings are peppercorns, salt, and bayleaf.

Simmer the stock or put the pot in the oven at 350 degrees for a few hours. The stock will be more clear if you don't heat it to a rolling boil.

Strain and cool the stock, then freeze. Try freezing it in different sized containers - easier to use for a variety of recipes. Useful sizes are ice cube (freeze then transfer to ziplock bag or other container), one cup, two cups (cottage cheese container) and quart size (16 ounce yogurt container).

Question of the day: Should I use "stock" or "broth?" What is the difference? See what Swanson says.