Category Archives: Recipes

Satisfy a Healthy Appetite in 2012

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Submitted by Darcy Maulsby,
Darcy Maulsby & Co.

Achieving your New Year’s resolutions to boost health and have more energy is as easy as eating more. Yes, that’s right. Instead of worrying about what not to eat, focus on adding more nutrition powerhouses (like lean protein, fruits and vegetables) to your meals.

Even better, you’ll never feel deprived, if you do it right. This is an insight I’ve learned from the talented home cooks, chefs and dietitians whom I’ve interviewed through my work as an ag journalist and marketing specialist.

These health professionals and culinary experts have taught me that satisfying, nutritious, home-cooked meals don’t have to be time-consuming to prepare. (Check out my easy recipes for Pork Milanese and Orange and Cashew Lettuce Salad below).

At my house, “fast food” often starts with pork. Did you know that pork tenderloin is as lean as skinless chicken breast? The dietitians at the National Pork Board also note that today’s most popular cuts of pork have 16 percent less total fat and 27 percent less saturated fat than they did 20 years ago.

The key to a great pork meal is not to overcook this lean protein. New guidelines from U.S. Department of Agriculture show that pork can be consumed safely when cooked to a lower internal temperature of 145° Fahrenheit, followed by a three-minute rest time.

These are just some of the many handy cooking tips I’ve gleaned by writing about food and farming. I love spreading the word to help others make the farm-to-fork connection. After all, if you eat, you are a part of agriculture.

Pork Milanese

  • 1 cup panko (Japanese bread crumbs)
  • ½ cup Parmesan cheese
  • 2 large eggs
  • 1 ½ pounds of pork loin, sliced (pound each slice to a thickness of 1/3 inch)
  • Salt
  • Black pepper, or lemon pepper
  • Olive oil

Combine panko and Parmesan cheese and place in a large shallow bowl or pie plate. Lightly beat the eggs in another large shallow bowl or pie plate. Sprinkle pork slices with salt and pepper or lemon pepper. Dip the pork, one piece at a time, in the egg. Then dredge the pork in the panko/Parmesan mixture. Coat completely. Place the pork on a small baking sheet.

Heat oil (approximately ÂĽ cup) in a large skillet over medium-high heat. Add pork to the hot oil and cook until golden brown and just cooked through, about 3 minutes per side. Transfer pork slices to paper towels and drain. Then transfer pork slices to a clean baking sheet and keep them warm in a 200-degree oven. Add more oil, as needed, to the skillet and finish cooking the remaining pork slices.

Orange and Cashew Lettuce Salad

  • 1 head lettuce (or one bag of lettuce)
  • 1 cup diced celery
  • 2 whole green onions (optional)
  • 1 11-ounce can of mandarin oranges

Dressing:

  • ½ teaspoon salt
  • ÂĽ cup olive oil
  • 1 tablespoon parsley
  • 2 tablespoons sugar
  • 2 tablespoons red wine vinegar

Candied nuts:

  • ½ cup cashews (or almonds, if you prefer)
  • 3 tablespoons white granulated sugar

Prepare the nuts: In a small skillet, heat the sugar over medium heat until it begins to melt. Add the nuts to the pan and toss rapidly until the sugar coats all of the nuts and the nuts are lightly browned. Pour mixture onto a glass dish and separate the nuts with a fork. Cool until hardened.

Combine lettuce, celery and green onions. Mix salad dressing ingredients. Just before serving, add oranges, candied nuts and dressing.

Darcy Maulsby is based in Lake City, Iowa, where she runs her own marketing/communications company. She assists clients in agriculture and other industries with magazine articles, sales materials, newsletters, website articles, photography and more. Darcy, who is also an avid home cook, invites you to follow her food and ag updates on Facebook at http://www.facebook.com/darcy.maulsby and on Twitter at http://twitter.com/darcymaulsby.

Check out Darcy in “Eat, Pray, Farm : Women in Ag”

Sweeney Takes the Bull by the Horns

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David and Annette Sweeney were married December 1, 1985, during a 26-inch blizzard and at the height of the farm crisis. They weathered these storms and also raised their family in the same house where Annette was raised. Their oldest son, Jim, graduated in December from Iowa State University with a degree in Agricultural Engineering, and this month he began working with Energy Panel Systems in Graetttinger. Their youngest son, Joe, is a member of the 2010-2011 Iowa FFA officer team. He’s a junior at Iowa State University, double-majoring in Agricultural Business and Ag Economics.

“Taking the bull by the horns” is modus operandi for Annette Sweeney, a native of Buckeye, Iowa. This third generation farmer and cattle producer has developed a reputation for researching issues and addressing problems in a straightforward manner. She’s passionate, caring and compassionate to boot. As a result, Annette Sweeney has become one of Iowa agriculture’s biggest advocates.

“Agriculture is truly the backbone of many rural communities, and too many people have the wrong impression of farmers,” says the 56-year-old wife, mother, entrepreneur and former teacher. “I want to provide a voice for agriculture, rural areas and small schools. I also want to make sure decisions are based on science.”

She’s taking her convictions to the Hill. When the Iowa Legislature convenes on Jan. 9, 2012, Rep. Annette Sweeney will resume her duties as chair of the House Agriculture Committee. She says the Legislature’s priorities are jobs and budgets, and she wants to make sure agriculture is at the forefront of those discussions.

“We need to remember that agriculture is a business – a $77 billion dollar business for Iowa. It’s too important to overlook,” says Annette, who learned the business of farming first-hand – literally – through blood and sweat and a few tears.

After the untimely death of her father in 1983, Annette moved from Illinois where she was teaching middle school English and speech/drama, to her native Iowa. She took over the family’s 1,350-acre row crop and purebred Charolais cow/calf operation.

“I put my nose to the grindstone and did everything I could to keep our farm afloat. I was driven to succeed because I didn’t want to have to sell off anything that my family had worked for,” she explains. “My dad didn’t have any life insurance, and at the time of his death, there was no spousal exclusion. The tax burden was horrendous. We had 90 head of seedstock, and the crop needed to get planted. The spring of 1984, I literally grabbed the owner’s manual off the shelf for the planter and headed for the field.”

Fortunately, the determined 26-year-old was blessed by help and counsel from trusted family friends and advisors. Steve Mayo, manager of the elevator at Buckeye, graciously spent three days teaching Annette the basics of grain marketing. Attorney Carl Letz of Eldora spent another week – free of charge – going over tax codes and giving tips. A CPA friend helped Annette understand W2’s and other employment forms. Dr. Gerald McDaniel from Radcliffe didn’t charge to teach her how to vaccinate cattle. In addition, Annette went to school and learned how to AI (artificially inseminate) cows.

With experiences like this, it’s no wonder Annette relates so well with Iowa farmers!

“I’m really enjoying my position as House Ag Chair and the opportunity to meet more farmers across the state,” says Annette, who’s running for re-election in House District 44. “It continues to amaze me how many Iowans have a drive to succeed, not only for themselves, for the benefit of their communities and for their state.”

For updates from the Iowa Statehouse, “like” Rep. Sweeney’s legislative Facebook page. It will help keep you updated on issues affecting the state of Iowa, as well as some issues across the nation as Annette Sweeney is representing Iowa agriculture on the national level.

When her schedule allows, Annette enjoys gathering with family and friends around the kitchen table. The Sweeney family’s favorite meals are beef roast with vegetables or steak on the grill. But in honor of January Soup Month, today Annette shares one of her family’s favorite chowder recipes.

Harvest Chowder
Preparation time: 30 minutes
Cook time: 20 minutes
Serves: 8

Ingredients:

  • 6 slices of bacon, cut into pieces
  • 1 cup chopped onion
  • 1 cup water
  • 2.5 cups diced potatoes
  • 1 cup chopped carrots
  • chicken bouillon
  • 3 cups milk
  • 1/4 teaspoon pepper
  • 1/8 teaspoon sage
  • 1 teaspoon crushed, dried parsley flakes
  • 3 cups shredded cheddar cheese
  • 3 tablespoons flour

Directions:

  • Partially cook bacon in 4-quart Dutch oven.
  • Add onions and cook until bacon is crisp.
  • Stir in water, potatoes, carrots, and bouillon. Heat to boiling.
  • Reduce to simmer and cover. Simmer 15-20 minutes until potatoes are tender.
  • Stir in milk and seasonings. Heat to simmering.
  • Mix cheese and flour. Add to soup, stirring constantly until cheese is melted.

Ring in the New Year with Fire Crackers and Iced Cranberries

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Lose weight. Exercise more. Stop smoking. Avoid red meat and alcohol. (This one is SO not going to make my list… bring on the steak and BĂ©arnaise sauce!)

There’s a reason the same resolutions make American’s Top 10 List every year. With such lofty goals, it is any wonder that less than 50% of people who make resolutions are successful after six months?

There are a few, simple practices people can put into place that will increase the likelihood of achieving success. University of Scranton psychology Professor John Norcross, in a special story to CNN today, offers these evidence-based tips for making and keeping your New Year’s resolutions:

  • Make short, attainable goals;
  • Develop a specific action plan;
  • Establish confidence in your plan; and
  • Publicly declare your resolutions to hold yourself accountable.

To hold herself accountable, one of my friends creates a daily reminder of her resolutions. She prints her annual goals on an interesting piece of paper and places them in a cute frame beside her bathroom sink. Then each morning she reflects upon her list and decides what she needs to do to continue to work toward achieving her goals. She is truly one of the most productive and successful people I know.

Perhaps this year I should resolve to write down my goals and place them beside my bathroom sink! The number one goal on my 2012 list is “to write a book about the history of agriculture and 4-H in Franklin County, Iowa.” I’ve already publicity declared that I’m going to do this, so I have to make it happen. The second resolution I have is to raise $20,000 to endow the Franklin County 4-H Scholarship Fund. Since these two goals are dependent, failing to write the book really isn’t an option unless I win the lottery. (But you can’t win if you don’t play.) My third goal is to open a pumpkin patch this fall, and I’ll be blogging more about this in the coming months.

In the short term, my holiday weekend goals are to “Eat. Drink. Be Merry.” That’s why today I’m sharing with you two of my favorite recipes – straight from my mom’s recipe box! Cranberry Slush has been a holiday tradition for more than 20 years. We were laughing at Christmastime as family members entered the kitchen because the first words out of each one’s mouth – whether they were age 10 or 70 – was, “Where’s the slush?”

The Fire Hot Crackers is a recipe that my mom made for the first time this year, and it was a hit on Christmas Eve. Try topping these crackers with summer sausage and cheese. I’m looking forward to enjoying this snack again New Year’s Day. Thanks, Mom! :)

Fire Crackers

Ingredients:

  • 1ÂĽ c. oil
  • 1 T. garlic powder
  • 16 oz. box of Keebler® Club Crackers
  • 1 T. red pepper flakes (double the flakes for a little more “fire”)
  • ½ T. onion powder
  • 1 pkg. dry Ranch dressing mix

Directions:

Mix oil garlic and onion powder, crushed pepper, and dressing mix. Pour into a 2-gallon bag. Add crackers and carefully shake bag so that crackers get coated. Let the bag set for 15 minutes and then shake it again. Pour onto paper towels and let dry. (COOK’S TIP: Top with paper towels, as well, to remove excess oil.) Store in airtight container.

 

Cranberry Slush

Ingredients:

  • 2 large (12 oz.) cans of frozen cranberry juice
  • 2 large cans of frozen orange juice
  • 1 large can of frozen lemonade
  • 4 c. sugar
  • 9 c. water

Directions:

Mix all of the ingredients together and pour them into freezer-ready containers. COOK’S TIP: I use one-gallon, ice cream pails. This recipe fills two pails.

NOTE: The original recipe calls for 18 cups of water mixed with 4 cups vodka. Since we make it non-alcoholic, we reduce the amount of water and add 7-Up before serving. My personal favorite is to fill a Red Solo® Cup three-fourths full with slush and mix in Cranberry Sierra Mist.