Got Resolutions for the New Year...???

I can't tell you how much I hate making New Year Resolutions. Just because it's a new year doesn't mean it's going to be a new me. It's like over night, all my bad habits are going to change and I'm magically going to become the woman I want to be. I'm old enough to know bad habits don't change overnight, so I stopped fooling myself a few years ago.

I think using the right words when making changes sets the foundation to facilitate change or not. Instead of saying something is too 'hard' or 'difficult', I say it's 'challenging'. I'm a competitive person so using the word 'challenging' instead of 'hard' makes me want to take action and step-up to a challenge instead of run away from a something 'hard'. 

Instead of making resolutions, I make intentions. The word resolution implies I need to resolve something about me and internally makes me feel like I have to do it immediately and forever or I have failed. So instead of making me feel like I want to take action it makes me feel like I want to run away because if it doesn't happen then I have failed and I hate to fail. 

The word intention internally sits better with me because it makes me feel like I'm working towards a changes without any fear of failure. Intentions make me want to be proactive whereas resolutions make me react. Intentions bring me positive energy, resolutions bring negative energy.

Anyhow, whatever word you use doesn't really matter. The New Year brings a desire to make changes and I believe the first step towards making changes is to write all of them down, pick your TOP 1-3 and voice them out loud - tell a friend, comment on this blog post, tell a complete stranger, tell your spouse, sibling or child, but tell somebody. Bottom line, saying it out loud puts it out in the universe and somehow your already begin acting on your intention. 

What are my intentions you ask...???

1. Drink my water...read why on this blog post...

2. Get more good QUALITY sleep...which means buy a new bed!!!

3. Continue working towards becoming the Next Food Network Star...which really means blogging more because I ultimately just want to learn more and share my knowledge others...

What are you intentions for 2015?

Need To Bring An Appetizer To Your New Year's Party, But Don't Have Much Time...Make My Prosciutto Sushi Wraps

These deliciously satisfying bundles of joy are quick & easy to make and so much fun to eat...You can get really creative with the filling, but don't fill them up too much or they will break on you...

Ingredients

- 8 oz Arugula

- 2 cups Shredded Carrots

- 2 Medium Red Peppers, thinly sliced & seeded

- 3 to 4 oz Prosciutto de Parma, not too thinly sliced (if it's too thin, it'll break when you wrap them)

- 1 to 2 TBS Extra Virgin Olive Oil

- 1 to TBS White Wine Vinegar

- Salt & Pepper

Instructions

1. In a bowl, mix the Arugula, carrots and peppers.

2. Gradually sprinkle one TBS at a time, of olive oil and vinegar over the veggies. Taste as you go. Don't use too much or it will get soggy and nobody likes soggy greens!

3. Season the greens with salt & pepper, but don't use too much salt since the prosciutto is already pretty salty.

4. Place a slice of prosciutto on top of a cutting board. Put little handful greens at the end of the prosciutto and wrap it up like a sushi roll. If the prosciutto rips, don't worry, you can either make the cut where the rip happened or place another slice on top of the rip to help seal it up.

5. Repeat until all prosciutto slices are wrapped up. 

6. Cut them up in thirds, depending on the width of the prosciutto slices. 

Have a Healthy & Happy New Year's...

Red Wine Braised Lamb Shanks - Another One Pot Wonder

Lamb shanks may look challenging to make, but they are actually easier than apple pie (especially for me since I don't bake often). The 3 points of performance when cooking lamb shanks are the following:

1. Season well, the seasoning is foundation for the dish.

2. Sear all over. 

3. Cook low & slow (it's a muscular part and takes awhile for the connective tissue to breakdown).  

Ingredients

- 1 shank person (I usually make extra for leftovers)

- 1 yellow onion, roughly chopped

- 10 garlic cloves

- 1 sweet potato, roughly chopped

- 1 jalapeño, chopped

- 1 leek, roughly chopped

- 5 carrots

- 5 celery stalks

- 3 cups red wine

- Seasoning: salt, peper, cumin, curry powder, paprika, turmeric

- Coconut, ghee, or lard (fat) for searing the shanks and sautéing the veggies

Red Wine Reduction Veggie Puree

- 2 to 3 cups braised veggies & drippings

- 8 oz coconut milk, canned

Instructions

1. Preheat the oven to 275 degrees

2. Completely season the shanks.

3. In a dutch oven (or cast iron skillet if you are using crock pot instead of the oven) heat fat over high and place shanks in pot.

4. Sear all sides and reserve the seasoned oil. 

5. Turn off heat and let cool. 

6. In the meantime, roughly cut up veggies.

7. Over medium heat sweat onions and garlic for about 5 minutes, until translucent.

8. Add the rest of the veggies in batches starting with the jalapeño, sweet potatoes, leeks, carrots, and celery. Add more fat if needed.

9. Add red wine and whisk in all the brown bits at the bottom of the pan.

10. Place lamb shanks back into the pot and add water until about halfway covered. 

11. Bring to a boil.

12. Place the lid on and put in the oven.

13. Cook in the oven at 275 for 3 hours. Since I wasn't home, I just left it in the oven until I got home which was about 6 hours. If you don't have that much time to cook and let simmer for dinner you can cook it at a higher temperature for shorter time (325 degrees for 3-4 hours or 375 for 2-3 hours).

14. Cooking the lamb shanks low and slow will result in liquid evaporation and meat shrinkage, another thing to keep in mind when determining how much to cook per person. 

15. To make the Red Wine Reduction Veggie Puree, add the braised veggies and drippings to the food processor and puree.

16. Slowly pour in the coconut milk and puree until silky smooth.

17. Serve on top of a bed of mixed greens and top with braised veggies and the Red Wine Reduction Veggie Puree.

Try this recipe out the next time you have a dinner party or just cooking for two...don't be afraid to cook enough to have leftovers... 

I used my leftover the next day in a cast iron skillet hash with a few fried eggs on top...

Holiday Hash - A Cast Iron Skillet One Pan Primal Wonder

If you don't have a cast iron skillet yet, you should ask for it for the holidays...They are inexpensive and usually available at your local hardware or cooking store...It's my go-to pot that if taken care of correctly, develops flavor the more you use it...Click here for seasoning and caring instructions...

I usually make a hash at least once a week on the weekends...It is a great way to use up leftovers and is so quick, easy, delicious to make...

Below are is a photo of my day after Thanksgiving Hash...Feel free substitute any of the ingredients with whatsoever in your fridge...

Ingredients

- 5 slices bacon, cut into pieces

- 2 cups leftover turkey (ham, pot roast, duck, ground beef, chicken, pork, etc)

- 3 cups roasted sweet potatoes

- 1 cup roasted mushrooms

- Other Options: kale, spinach, chard, cherry tomatoes, onions, jalapeño, bell peppers, broccoli, cauliflower, etc...the options are endless

Instructions

1. Preheat Over to 325 degrees.

2. Cook bacon

3. Add leftover turkey or whatever leftovers you have.

4. Add the roasted sweet potatoes and mix all together. You can also take a mash to the mix if you want smash it up.

6. Crack eggs on top...I usually do at least 1 egg per person...

7. Place in oven for 5-8 minutes, until eggs are cooks over easy. Take out of oven and let rest for 3-5 minutes. 

8. Serve up however you like it...I like my hash over a bed of spinach, the yolk helps soften the spinach, but you can also add the spinach to the skillet as you are sautéing the mixture, it all depends how you like your spinach...

There are so many ways to make this One Pan Wonder, however you decide to make it your own, don't forget to use up your primal leftovers...

Happy Holidays!!!!

Chipotle Truffled Infused Whole Roasted Chicken - Another One Pot Wonder

If you've never roasted a whole chicken, it's time to start...It's easy, but there are few tips you need to know to keep the bird juicy since different parts of the chicken cook differently...

1. Put some fat (i.e. butter, oil, lard, ghee) in between the meat and the skin.

2. Brine the bird...I like to injection brine my birds instead of a salt-water-sugar solution...It's way quicker and it will keep the bird dry which will result in crispier skin...

3. For the first hour, cook the bird at 450 degrees to crisp the skin. Then reduce heat to 275 degrees and slowly roast until juicy and tender...

Ingredients

- 1 Whole Chicken (3-4 lbs.)

- 6 oz butter, softened

- 3 TBS Truffle Oil

- 1 yellow onion, roughly chopped

- 5 garlic cloves

- 1 jalapeño, roughly chopped

- 1 sweet potato, chopped

- 3 carrots, roughly chopped

- 1 leek, roughly chopped

- 3 celery stalks, roughly chopped
- 1 can of chipotle in adobe sauce, reserve sauce for brine

- 2 cups red wine

- Seasoning: Salt, pepper, granulated garlic, ground cumin, ground coriander, chipotle powder, turmeric, cayenne pepper

Injection Brine Ingredients
- 1 egg
- 1/2 red wine vinegar
- 1/2 cup Worcestershire sauce
- 1/4 cup chipotle sauce
- 1/4 cup maple syrup
- 2 TBS salt
- 1 cup olive oil

Injection Brine Instructions
1. Place all ingredients except the olive oil in a food processor and blend.
2. While blending, gradually drizzle the oil into the processor to emulsify.
3. Optional - Save the extra brine and add some fresh basil and parsley to make a side sauce.
4. Fill the injection briner with liquid brine and inject fluid into a few spots on each side of the breast, legs and wings.



Salt-Water-Sugar- Seasoning Brine Ingredients
- 1/3 cup salt
- 1/4 cup sugar
- 2 TBS Peppercorns
- 2 TBS Juniper Seeds
- 2 TBS Crushed Pepper Flakes
- Enough cold (ice) water to cover the chicken

Salt-Water-Sugar- Seasoning Brine Instructions
1. In a medium size pot, add the salt, sugar, peppercorns and juniper seeds. Add enough water to cover the seasonings.
2. Place on stove, bring to a boil and then simmer until salt & sugar dissolve. Let cool.
3. Place chicken in a big plastic bag with ice. Add cooled salt-water-sugar solution to the chicken and place in let brine in refrigerator for 12-24 hours.



4. Remove from liquid, rinse and pay completely dry. 

Roasted Chicken Instructions

1. Preheat oven to 450 degrees.

2. In a bowl, mix the butter and truffle oil together. Reserve about 2 oz of the truffle butter to sauté veggies.

3. Using your hands, separate the skin of the chicken breast and legs from the meat.

I know this bird is too big to a chicken, it's actually the 23 lb turkey I cooked for Thanksgiving...
That said, you can use this same technique & recipe for turkey:-)

4. Here's the messy, but important part to help keep the bird juicy...Spread the truffle butter under the bird's skin...Use HOT water to wash your hands...Your hands will feel grimy at first but once washed will feel silky smooth:-)

5. Season the chicken thoroughly...front, back and all sides...



5. Tie the legs together either with twine or by cutting a hole in flap of the skin by the leg and weave the other leg into the hole. See photos below.

Step #1

Step #2

5. Injection or use a salt-water-sugar solution to brine the bird. See above instructions.

6. Heat the reserved truffle butter in your roasting pan (I prefer my Dutch oven), and sauté veggies over medium heat. Sweat the onion and garlic first, then I add the rest of the veggies one by one and coat with fat. Add more fat if the veggies aren't evenly coated. (I use about 4-5 chipotle peppers. If you don't like heat, use less, but if you like heat you can use more.) 

8. Add red wine and enough water to semi-cover the veggies.

9. Add chicken and bring to a boil.

10. Place in oven without lid for about a hour.

11. Reduce oven to 275 degrees. Cover with lid or tin foil and cook for another 3 hours. Cooking this chicken low and slow will result in a very juicy and tender bird. Internal temperature should read about 165 degrees.

As you can see I'm serving this my bird with spaghetti squash 

12. Skin should be crispy and inside should be juicy and tender. Let chicken to sit with lid on for about 1 hour.

13. In the meantime, create puree dipping sauce by placing the drained veggies into a food processor and adding a some drippings (little by little) to make it smooth. Serve with the chicken or by itself, but don't forget this step because it is deliciously amazing.

14. Cut the chicken by breaking off the legs first (the bird should be so tender the legs should break apart with your hands). Break off the wings next and then cut through the breast with a boning knife. Pick off all the extra meat so the carcass is clean.

15. Don't forget about the oyster of the chicken, its the 'diamond in the rock'. It's in the center backside. It should fall right off and will create an oyster divot in the bone when the meat is removed.    Savor this piece, there is nothing like it in the world.

 

This recipe is dedicated to Susan, sorry it took me so long to post...but I promise you won't be disappointed for how long you waited after you cook and eat it!!!

This recipe will be a 'One Pot Wonder' for all you busy carnivores out there...

Ladies CrossFit Prorgam - Give Yourself the Gift of Fitness in 2015

Another 8 Week Ladies Crossfit Class Starts Jan 5th!!!

 

Sign-Up at TODAY, Space is Limited...

 

Read testimonials below to see how this class will help change you mentally & physically...

 

 

Testimonials:

·         I have always been intimidated by CrossFit but Karen made it approachable, fun and now I'm hooked! – Suzie A.

·         I was in a rut - and needed something to completely take me out of my comfort zone. I would have never thought I would see the results like I have in a couple months. The community, coaching and encouragement went far beyond my expectations - and it is FUN! – Jane S.

·         CrossFit has changed my whole idea of what working out is and has become a lifestyle and a love for me. Karen has encouraged me and challenged me to try things that a few months ago I would have never dreamed that I could do - now I canJ - Jen B.

·         Although I was initially nervous to try CrossFit, the Ladies CrossFit program quickly gave me confidence to try new workouts. It made me stronger than I ever thought possible in a safe, supportive and fun environment. – Christine F.

·         Karen gives 100% full effort and intention in everything she does from teaching CrossFit, healthy cooking and researching health issues. She has been a tremendous resource to me. I’ve been working out for years and have never experienced better results mentally and physically! She motivates and inspires me to go above and beyond my own perceived limitations. She always has fun, challenging and exciting workouts up her sleeve! – Ashley K.



WOD On-the-Go

If you only have 5-10 minutes to work-out, try this work-out...

21-15-9

1. Air Squats (Jumping Air-Squats if really want to challenge yourself)

2. Burpess

3. Lunges (Lunges Jumps if you really want your heart rate to increase)

Watch my video for more instructions:-)

Stay Fit & Keep Moving!!!

Wasabi Ginger Lamb Meatballs, Primal Style

These meatballs are deliciously satiating...have them with spaghetti squash, wrap them in cabbage to create a meatball sub, or serve them as appetizers...Dip them in my Wasabi Ginger Pesto Sauce and your taste buds will go crazy:-)

If you don't have lamb, you can use any type of ground beef or poultry (elk, bison, beef, pork, turkey, chicken), but if you just don't think you like lamb, try it away...you might be surprised...

Ingredients: Wasabi Ginger Pesto Sauce
- 1 bunch parsley, stemmed
- 1 cup basil, loosely packed
- 4 garlic cloves
- 1/2 cup pistachio nuts (or some other kind of nuts)
- 1/2 cup red wine vinegar
- 1 lemon, juiced
- 1 TBS wasabi (Use 2 TBS if you like it hot)
- 1/3 cup fresh ginger, peeled & sliced
- 1/2 cup olive oil

Instructions
1. Place parsley, basil, garlic, and nuts into a food processor. Turn on medium and add the vinegar, lemon, wasabi and ginger.
2. Slowly drizzle in the olive oil to allow it to emulsify. 
3. Season with Salt and Pepper.

Ingredients: Lamb Meatballs
- 1 lb ground lamb (using an ice cream scoop, 1 lb will yield ~ 10-12 meatballs ~ 1 - 1.5 oz/ball)
- 1 egg
- 2/3 cups panko bread cubs (gluten free)
- 1/2 cup Wasabi Ginger Pesto Sauce, recipe above
- Seasoning: Salt, pepper, chile powder, curry powder, turmeric
- Fat for cooking
Special Equipment: Ice cream scoop and baking sheet with rack

Instructions:
1. Pre-heat oven to 300 degree. Season ground meat.

2. Using a ice cream scoop, portion meatball into ~1 oz servings. If serving as an appetizer then make them smaller. The ice cream scoop will help you portion consistently and form uniform. 

3. Heat a pan on high and add fat to coat the bottom. I like coconut oil. When the fat is hot enough, add the balls to pan. 

 4. Sear until brown and flip. You know when to flip your balls when they stop sticking to the pan. Don't force the flip or you won't get a good sear and the ball might fall apart.

5. Sear all sides until crispy.

 

6. Place on a baking sheet and finish them off in the oven for about 5-10 minutes.

7. Make enough for leftovers. They are a great on-the-go snack to pop in your mouth anytime.

My Passion to be the Next Food Network Star & Video Audition...

My passion to be the Next Food Network Star started 8 years when I first starting watching the show...since then I haven't missed an episode...

The first year I applied I didn't really have a COV (Culinary Point of View), I just wanted to teach people how to cook for a healthy lifestyle...Back then I was co-founder of a loose leaf tea and Steepware company (The Tea Spot) and was in charge of sales, marketing & PR...To help grow brand awareness, increase sales and fuel my passion to teach people how to cook, I held cooking with tea classes at numerous retail outlets and grocery stores we sold to...Here's me at Whole Foods Market, with a tea-licious frittata I taught people how to cook:-)

For my Oolong Infused Prosciutto & Veggie Frittata and other recipes, visit my Tea Spot Chef Blog...It's been dormant since 2011), but there are many recipes to explore there!!!

I even found my second home video audition for Next Food Network Star from 2009...Click here to check it out...WOW, I must say, my COV and presence on camera has evolved for the better...If I was picked back then, Suzie & Bob would've voted me right off...

Anyhow, since 2007 I've religiously applied to the Next Food Network Star. The majority of the applicants would've given up by now, but not me. People who know me, know I am very determined when I want something. I knew that if I developed my cooking skills and my COV then they would eventually pick me. So at the age of 31 I applied for a loan to attend the Culinary School of the Rockies (now known at Escoffier)...My schedule during that time was crazy...waking up at 5am to teach fitness classes, trying to launch a tea company during day and going to culinary school at night...Hardly spending anytime with my husband or friends, but I had a dream and I knew it was going to take a lot of hard work and long hours to accomplish it. And I knew I needed these skills if I was ever selected as a contestant for the Next Food Network Star...

Being in the Specialty/Natural Foods industry you meet a lot of people...In 2011, I met Guy, an unforgettable 'guy' who won season 2 of the Food Network Star, see photo above. He was at the Fancy Foods Show launching his salsa line...I told him I keep auditioning to NFNS and he told me to keep trying...Although I did't need to hear that from him, it was definitely reassuring...I even recreated one of Guy's salsas, Tea Twisted Guy's Salsa Verde, in appreciation for his inspiration...  

Two years ago I auditioned in NYC and got a call back. It was the Friday before Thanksgiving, and they needed me to submit my home video and some other info by Monday so they can review it...I had two days to script, film, edit, and cook...Although it wasn't a bad video, my COV didn't have any substance and I didn't really connect with the camera...Check it out HERE and see for yourself...

Fast forward to the present, it's 2014 and season 11 casting is underway. I'm very focused (some might say obsessed) to make it this year. Usually, I wait until the last minute to apply and I either apply at a open casting call or by application or a home video submission...Not this year...

This year I attended 2 open casting calls (Austin & Miami), an application, and submitted a home video with help from my friend Jeanne Eisenhaure, founder of 23Sons...Thank you Jeanne, you rock!!! I can't believe it's your first video...

I'd love to hear your feedback, especially on my COV - Primal Eats...

FYI: the video can only be 3 minutes, not much time...

You want the Spaghetti Squash Recipe...???

Lamb Meatball recipe coming soon...

Wish me luck, I have a follow-up meeting with their casting team tomorrow...