Posts from January, 2017

Oatmeal Any Time of Day

Oatmeal. We know that it makes for a hearty breakfast. The reason is that it contains soluble fiber (that stays in the stomach) helping you feel fuller, longer. This can keep you from overeating!

Eating just a half cup of oatmeal a day is enough to reap its many health benefits, such as supporting weight loss and boosting heart health to name a few.

There are a lot of varieties of oatmeal on the shelves today. Let me break it down for you. Steel-cut oats are the whole oat grain and bran, and are chopped with steel blades. Rolled oats are de-hulled then steamed and flattened between two rollers. Instant oats are steamed longer and completely cooked before dried. The less processed the oats are, the more fiber they will contain, and the more health benefits can be gained from eating them.

On the weekend, I like to cook a big batch of steel cut oats, let them cool, then layer it in 1/2 pint jars with dried fruits, nuts and seeds. Screw on the jar lids and refrigerate for the week. In the morning just remove the lid and then heat with a little fat free coconut milk in the microwave for a quick and healthy breakfast on the go!

Citrus Upside Down Cake 2
Who’s ready for a slice of Sunkist Orange Upside-Down Oat Cake?

And don’t forget about baking with oatmeal! My favorite is Orange Upside-Down Oat Cake! Great for a special brunch topped with a dollop of Greek yogurt. D’lish! –Kathy

Orange Upside-Down Oat Cake
Great for a hearty dessert or even as a breakfast cake, served with a dollop of Greek yogurt. Read all the way through recipe before starting. It is important to use a nonstick pan and to turn the cake out of the pan 5 minutes after removing from the oven.

Makes 1 (9-inch) round cake, serving 8 to 10

Oats
2/3 cup rolled oats (not instant)
1/2 cup golden raisins
3/4 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1 Tbsp. Sunkist Orange zest
3/4 cup boiling water

Orange Layer
3 Tbsp. butter
3 Tbsp. brown sugar
1 large Sunkist Navel Orange, peel on, ends cut off and sliced into 8 to 10 thin slices

Batter
2/3 cup, packed, brown sugar
2/3 cup granulated sugar
1 large egg
1/3 cup vegetable oil
1 cup all-purpose flour
3/4 tsp. baking soda
1/4 tsp. salt
1/2 cup chopped pecans

Preheat oven to 350 degrees F.

Mix oats, raisins, cinnamon, nutmeg and orange zest in a heat-proof container, and pour measured boiling water over mixture. Let sit for 15 minutes.

Meanwhile, prepare the pan and orange layer: put the butter in a 9-inch nonstick round cake pan and place in the oven until the butter is just melted, about 1 to 2 minutes. Sprinkle with the 3 tablespoons of brown sugar, and then lay out the orange slices in a pretty pattern.

To make the batter: In a mixer (or large bowl), combine the 2/3 cup brown sugar, granulated sugar, egg and oil, and mix well. In a small bowl, mix together the flour, soda and salt, and then add this mixture to the sugar mixture. Add plumped oat mixture and pecans, and mix until well combined.

Without disturbing the orange layer, add batter into the cake pan carefully, and then lightly rap pan on counter to release any bubbles. Bake in preheated oven for about 45 to 55 minutes, or until cake is golden and tests done.

Let sit for 5 minutes after removing from oven. Loosen sides of cake from pan with a table knife, and then immediately invert cake onto a large plate. Let cool before serving.

Chef Notes:

  • Try adding 1/2 teaspoon ground cardamom to the oat mixture for a different spice-flavor profile.
  • Great to serve for brunch; this cake is very moist, so you can make it a couple of days ahead.
  • Photo and Recipe by Kathy Casey Food Studios® for Sunkist®.

    Posted by Kathy on January 26th, 2017  |  Comments Off on Oatmeal Any Time of Day |  Posted in Recent Posts, Recipes, Fruit, breakfast, dessert

    Pummelo: The Big Brother of the Citrus Family

    Have you seen ginormous citrus fruits that look like monster grapefruits? They’re called pummelos – and are the biggest variety of citrus! Not as well known in the citrus family but they will be soon!

    If you are a citrus fanatic like me, you will love pummelos. Pick one out that feels heavy for its size and is more green than yellow – in this case, green is good! These big babies pack a wallop of vitamins, and have a wonderful flavor, very similar to a grapefruit, but sweeter and in my opinion a little floral.

    The biggest hurdle is getting through the peel, but once you know how, it’s really quite simple. First cut off the top and bottom – just enough so you can see the flesh of the fruit peeking through.

    Next, score the peel on four sides. Just deep enough to get through the whole peel. Then, with your fingers, pull the pieces of the peel off and break the sections of the fruit apart. Remove the membrane from the segments, and then you’re ready to enjoy the fruit. I know it sounds like a lot of work, but it is SO WORTH IT!


    Here’s a video of demo-ing how to peel one!

    Great on its own or try adding it to a favorite dish that you want a citrus punch – like in my recipe for Pummelo Tabbouleh.

    Oh and yea…. if you Google Pummelo Cat Hat… you may just get inspired for some citrusy crafting LOL! –Kathy

    Pummelo_Tabouleh
    Photo by Kathy Casey Food Studios®

    Pummelo Tabbouleh
    Pummelo adds a beautiful color and tangy sweet flavor to this classic dish-up salad. Different brands/varieties of cracked wheat cook differently. More rustic types tend to be slower to absorb the water.

    Makes 6 – 8 cups depending upon the style of cracked wheat used

    1 3/4 cups boiling water
    1 tsp. Kosher salt
    1 1/2 cups cracked wheat (bulgur wheat)
    ——————————–
    1 Sunkist® Pummelo
    1/4 cup fresh squeezed Sunkist Lemon juice
    1/4 cup extra virgin olive oil
    1 tsp. Kosher salt
    1/4 tsp. black pepper
    2 roma tomatoes, diced 1/2 inch
    1/2 cup chopped fresh parsley
    4 green onions, thinly sliced

    Place bulgur wheat and the 1 teaspoon of salt in a heat-proof large glass bowl or plastic container. Measure boiling water carefully and pour over the bulgur. Cover quickly with plastic wrap and let sit for 1 hour or until all the water has been absorbed. Uncover and let cool. (See headnote on cooking varieties of bulgur.)

    To finish the salad: Peel the pummelo and tear the citrus flesh of each segment into pieces (discarding the white pith), set aside. (See how to open a pummelo.)

    In a large bowl mix together the lemon juice, olive oil, remaining teaspoon of salt and pepper. Add the cooked bulgur and stir to combine. Then add the pummelo, tomatoes, parsley, and green onions and stir gently until coated with dressing.

    Sunkist Twists:

  • Add in 1 cup chopped fresh kale.
  • For a protein punch add 1 can of drained garbanzo beans.
  • Try adding 1/4 cup chopped fresh basil.
  • Recipe developed for Sunkist by Kathy Casey Food Studios®.

    Posted by Kathy on January 19th, 2017  |  Comments Off on Pummelo: The Big Brother of the Citrus Family |  Posted in Foodie News, Recent Posts, Recipes, Fruit, KOMO Radio, salads, videos

    DIY Fried Rice

    I love fried rice! Great from your favorite Chinese restaurant but also easy to make at home – a great way to turn leftover steamed rice into a fresh d’lish meal!

    But Fried Rice can get fancy too — I’ve had it in NY with lobster and 24K gold on it!!


    David Burke & Donatella’s “Millionaire’s Fried Rice”
    with caviar, lobster, Kobe beef, and gold!

    But let’s get to the basics — important fried rice tips are:
    1. Use cold steamed white rice – NEVER INSTANT!
    2. Almost anything is fair game: leftover cooked pork, seafood, chicken, veggies, etc. Throw those all in.

    Start with a large HOT pan or wok and a little oil then add in the cold rice. Spread it out to get it cooking. Then add in the goodies (meats, veggies) and some minced garlic and ginger too, if you like.

    Then make a “well” in the middle. Add in some beaten egg then scramble it up in the middle. Last, fold it all in.

    I even love it for breakfast, with some bacon or sausage added!

    So instead of take out tonight – STAY IN and try your hand at homemade fried rice! -Kathy

    Egg and Shrimp Jasmine Fried Rice
    To achieve that great “fried rice” consistency, make the rice the day before. Cook and refrigerate and then let set at room temperature for 30 minutes before frying. This recipe has cooked egg that is sliced thin and added, but you can also whisk the egg and scramble it right into the rice as well.

    Makes 8 cups, serves 6 to 10

    Rice
    Makes 6 cups cooked rice

    2 cups jasmine rice
    1 tsp salt
    3 cups water
    1 fresh or frozen kaffir lime leaf (optional)

    Fried Rice Goodies
    3 eggs
    1/4 tsp salt
    1 tsp water
    3 tsp vegetable oil
    1 cup (about 8 ounces) uncooked medium shrimp, peeled, deveined, and cut/split in half lengthwise or coarsely chopped
    2 tsp minced ginger
    1/4 cup small-diced (1/4-inch) carrots
    1 tsp minced garlic
    2 tsp minced fresh lemongrass (optional)
    1/2 cup fresh shelled peas or thinly sliced pea pods
    1/4 cup thinly sliced green onion
    2 tsp soy sauce

    Serve with:
    additional soy sauce
    sambal oelek or Asian chili condiment
    lime wedges
    cilantro sprigs

    Cook the rice the day before, or at least 2 hours in advance, and chill.

    To cook in a rice cooker:
    Rinse the rice in a strainer until the water runs clear. DRAIN WELL, then place in the rice cooker with all the remaining rice ingredients. Stir well, cover and steam until tender, per manufacturer’s directions.

    After rice is cooked, fluff with a fork, let cool, then refrigerate.

    To cook without a rice cooker:
    Preheat oven to 400 degrees F. Rinse the rice in a strainer until the water runs clear. Shake rice and DRAIN WELL.

    Place rice in a large saucepan with remaining rice ingredients. Place pan over high heat and bring to a boil, stir. Quickly cover pan with a piece of foil AND a tight-fitting lid.

    Place in preheated oven and cook for 15 – 20 minutes, or until tender. After rice is cooked, immediately remove the lid and foil. Fluff rice with a fork, let cool, then refrigerate.

    When ready to finish the dish, have all remaining ingredients prepared and within reach of the range. Cook the eggs and let them cool while you fry the rice.

    To cook the eggs:
    In a small bowl, whisk eggs with the salt and water. Heat 1 tsp of the oil in a wok or heavy, large, non-stick skillet until hot. Add the eggs and, with a spatula, lift eggs as they cook, letting uncooked part run underneath until set. Transfer eggs to a cutting board. Let cool, then cut eggs into 1/4-inch strips.

    To fry the rice:
    Heat the remaining 2 tsp oil in the same wok over medium-high heat. Add shrimp and stir-fry until just turning pink, about 15 seconds. Add the ginger, carrot, garlic, lemongrass, and the cooked rice. Stir-fry 2 minutes. Add the peas, green onions, and the shredded eggs. Stir-fry for 1 minute, until heated through, then drizzle with soy sauce and toss well.

    Serve, immediately and pass the soy, chili condiment, lime and cilantro separately for guests to “customize” and season their rice the way they like it.

    Recipe by Kathy Casey Food Studios® – www.KathyCasey.com

    Posted by Kathy Casey on January 12th, 2017  |  Comments Off on DIY Fried Rice |  Posted in Recipes, KOMO Radio, sides

    Healthy Eating

    Now that we’re into the New Year, it’s time to get on track with healthy eating and stick to a New Year’s Resolution!

    Sometimes with busy schedules lunch gets skipped or something less than healthy gets ordered in. Well consider taking a few hours on the weekend and building some great meals in jars to pack to work.

    Just pick up some pint and 1/2 pint canning jars with screw on lids. Then prepare some good-for-you components like quinoa, brown rice, roasted veggies, roasted chicken breast, and some cut up fresh veggies.

    Pack these up in jars, but make sure to plan your layers. For instance layer up some quinoa, roasted veggies, chicken – all deliciously topped with some healthy hummus or low-fat Greek yogurt. These will keep refrigerated for up to 3 days and are easy to pack to work.

    Try this idea for breakfast-on-the-go, too. Fresh fruits, a little healthy cereal for the crunch factor, and yogurt. Or try cooked oatmeal with diced apples, dried cranberries and some toasted nuts.

    Check out this great recipe for Make-Ahead Fruit & Yogurt Breakfast Parfaits from Iowa Girl Eats blog using Chobani yogurt (my fave!), gluten-free oats, chia seeds, and fruits. Her post is really inspiring!

    Healthy, handmade meals on the go – Yum! –Kathy

    Posted by Kathy on January 6th, 2017  |  Comments Off on Healthy Eating |  Posted in Foodie News, Lifestyle, Recent Posts, KOMO Radio, Kathy Casey
    Untitled