Stove-top Ratatouille

We moved to a small town in Northern Arizona

 about 18 months ago. 

I needed a change of pace and a better housing situation. I'm still close enough to the city that I can take a short day-trip if I need to be in Phoenix for work meetings or TV shoots, but far enough away from the crazy heat and hustle of the city to enjoy a more country life.  I've always been a very simple gal, and I don't really need anything fancy. It's been a perfect fit and we're thriving here. It's a whole new world.  We bought an acre and are really enjoying the cooler weather and totally different growing zone for our garden as well.

Many of you are aware of my avid love of gardening and this new part of the state has been just what this gal needs. We've had a couple of very successful gardening seasons compared to Phoenix where the heat is just relentless and well...evil. This year, around March, my youngest son (now 17 years old and in college) helped build a greenhouse to extend our growing season a lot and also to get experience with a greenhouse ecosystem. He's seriously considering a career in Botany and Horticultural Science...and I couldn't be more thrilled about that! So really the greenhouse is for school right? I mean I learn something everyday and this has been a learning experience for sure. 

So here's the journey. We started with a 16 foot by 20 foot greenhouse kit. Some good soil, 100 cinder blocks and lots of anchors (about 6K pounds worth of cord and screw-in-the-ground things) to keep it from flying away in our very, very windy mountain town. 

Face worked really hard to make this happen. 

Then we installed soak hoses and planted all the seedlings that we had been nurturing inside under the grow-lamps. We planted 3 carrot varieties, beets.  Peas that will climb. There are 25 varieties of heirloom tomatoes.  There are herbs like mad for my shenanigans in the kitchen including basil, cilantro, tarragon, dill, oregano, thyme, lemon balm, chives and 3 varieties of sage. I also wanted to try my hand this year with leeks. 

Things started to grow really well! 

We even put in solar powered lamps so I could just weed in the middle of the night if I wanted to do so. Don't judge me. I really love being in this place. Sometimes I say I'm weeding, but I'm just sitting out here reading a good book or listening to some good Gospel tunes. It's really good for my soul. 

Now everything is pretty huge! We had to take out the zucchini and we're putting in our second crops for Fall. Other things like the broccoli have bolted like mad, but I'm saving the seeds so I'm just using the extra leaves for coleslaw and low-carb enchilada or lasagna bakes. Our cilantro went to seed so I harvested the large branches with seed pods to dry for spices and also to replant seeds in the spring (or indoors during the winter). 

As our adventures in gardening continue I decided that I really needed to be a chef and actually make a version of Ratatouille that didn't require using and oven. I wanted one that also used a lot less oil than most traditional recipes, since they tended to be heavy. So with our Japanese eggplant, zucchini and honkin' huge load of heirloom tomatoes coming into full ripeness...this was a must! 

Pick the eggplants young and tender to avoid lots of thick seeds and to minimize the sponge effect it has on oil in cooking. If you aren't growing your own tomatoes, be sure to pick firm and ripe varieties. I used both large chopped tomatoes as well as the smaller cherry varieties. 

We have a few things outside the greenhouse too...

Face built a few grow-boxes in the yard. There is space for all his side projects. Yes. He built all of these from scratch. I'm so proud. 

Now. For the recipe...

My Stove-top Ratatouille 

1 medium globe eggplant, peeled, coarsely chopped

1 large zucchini, sliced into ¼-inch-thick rounds

2 teaspoons kosher salt, plus more

¼ cup olive oil

1 Tbsp fresh thyme

1 large onion, halved, sliced ½ inch thick

1 red bell pepper, ribs and seeds removed, coarsely chopped

2 garlic cloves, thinly sliced

1 pints cherry tomatoes

2 large tomatoes, chopped 

Freshly ground black pepper, to taste

1 cup fresh torn basil leaves 

Directions:

Toss eggplant, zucchini, and 2 tsp. salt in a colander. Let sit 30 minutes, then pat dry with paper towels. 

Heat oil in a large heavy Dutch oven or other heavy ovenproof pot over medium-high. Add eggplant and zucchini and cook, stirring constantly, until vegetables begin to take on color, about 10 minutes. Add the onion, bell pepper and garlic. Cook another 5 minutes until clear. Add thyme and tomatoes and cook, stirring occasionally, until just beginning to soften, about 5 minutes; season with salt and pepper. Cover and slow cook on very low heat for 10-15 minutes more. 

Transfer to a serving platter and top with basil.

Always My Very Best,
Your Friend Chef Tess

Low-Carb Italian Sausage Riced Cauliflower

I had my weigh-in and measurement session at my gym today.  I've literally fallen in love with  Tribrid Personal Training. It's been six weeks since I started with my trainer Chris Schenck, and I have to admit that I was pretty nervous about today. Not because of anything he said or did to make me nervous, but because I'm so much of a freakin' perfectionist! I kept thinking, "What if I didn't lose anything?"...Funny, because my scale said I did. "What if Chris makes me feel crappy about not doing better?"...Stupid, because he's never been anything less than encouraging. I've been flippin' religious about tracking everything I eat, making it to the gym, and reporting my progress. Guess what?   It's definitely paid off!

I don't want to gross anyone out, but this is a  plastic replica of a pound of pure fat. Mmm. Fat.

 Chris keeps this replica at his desk.

 Only a personal trainer would keep this at his desk. 

I'm just saying. 

So...Drum roll please...I'm down 16.25 lbs in body fat and 16.5 inches! In 6 weeks. 

Six. Weeks. 

 I am feeling pretty awesome!

Simple healthy supper is here to stay! That's pretty much how I roll these days. So, here's a great recipe that is just super quick and really delicious. 


Tess' Low-Carb Italian Sausage Riced Cauliflower 

• 1 28 oz can organic diced tomatoes
• 1 lb lean Turkey Italian Sausage
• 1 med onion, chopped
• 2 Tbsp. garlic, minced
• 1 12 oz bag cauliflower, riced ( I use Green Giant brand)
• 1 Tbsp Chef Tess Romantic Italian Seasoning

 Directions:

In a 12 inch deep skillet, brown the turkey sausage with the onion until the onion is translucent. Add the garlic and seasoning and simmer a few minutes more.  Add all the remaining ingredients and cover. Reduce heat to low ans simmer about 10 minutes until the cauliflower is warm.  Yield: 5 servings

My Fitness Pal Nutritional information: 198 cal, 10 g fat, 19 g protein, 8 g carb, 2 g fiber,  6 net carbs per serving

There you go my darlings! 

Always My Very Best,

Your Friend Chef Tess

Low-carb "Hot Wing" Cauliflower and the 8 Benefits of Eating Cauliflower

I went way outside of my comfort zone last week and starting seeing a personal trainer named Chris Schenck at Tribrid Personal Training in Mesa. I started mainly because I need someone who will kick my butt and hold me accountable to my goals.  So...believe me when I say that it was really emotional and weird for me (at first) even though it shouldn't have been.  I made it big in my head to have to seek help, even though, if it had been some other medical issue I wouldn't have hesitated to see a professional about it. This is the first time in all my years on earth that I've actually gone to see a personal trainer, so this is all new to me. Going to a gym? That's never happened. I've stuck to doing workouts at home...away from people. 

 I've had health coaches online in the past, but for some reason, this seems more "real".  True story, with the brain tumor several years ago, the medication made me gain about 80 lbs in just a few months, and then my whole system was messed up and I haven't, for the life of me, been able to take it off. When my doctor told me he'd like to see me lose (gulp of shame) 100 lbs...I was shocked that it had gotten that bad.  Despite my best efforts, it just hasn't been happening to take the weight off and keep it off. Given my profession as a TV host, that's been pretty discouraging. People judge us by how we look. I hear some pretty nasty comments now and then from total jerks online who have no idea what I have struggled with or where I have been in the past. 

 For the record,  I have lost about 30 lbs since this time last year walking first a few blocks a day and now a few miles a day.  It hasn't been glamorous. I gave up Diet Coke and switched to sparkling water with Sweet Leaf stevia drops.  I haven't had a sugar dessert since January. Anyone who knows me knows that change for health has been a miracle of miracles. I have been working on it. So the battle continues. 

So far, this last week, Chris has made me puke twice...and somehow I leave his gym feeling like that was totally cool, though he did offer me gum. wink. wink. "You smell like puke chick."  I say he "made me puke" but I pushed myself and he made sure I had a toilet.   After two days of weighted core squats, I was walking around my house like Yoda. Sore I was. Stretched more I did. It has officially been a week. I didn't puke today. So...there's that.  We'll keep moving onward and upward here and I'm still going to be sharing a few healthy recipes a week (as usual) and keeping myself accountable to you guys too. My fitness journey continues. The struggle is real, but it has been awesome this last year as I've felt more fit to see the changes. Now, we're stepping up to the next level.  

Here's the Cauliflower of glory!

 Chop a head of cauliflower.  Heat a larger frying pan to almost smoking and add 1-2 Tbsp avocado oil or coconut oil (I prefer avocado oil for high heat applications because it has a high smoke point and that means less free radicals in my gorgeous body). Saute the Cauliflower in the pan until caramelized, but not soft. That's important if you want the crunchy texture similar to hot wings. 

 At this point, season generously with Chef Tess All Purpose Seasoning  and drizzle with the true and righteous hot wing sauce.  I'm addicted to this stuff.  Frank's Red Hot...

 There are no calories or carbs...though it is a little higher in salt. 

 Try not to eat the whole thing. Oh wait. Maybe do try to eat the whole thing! Why? 

According to This Article From Mercola here are the 8 Top Health Benefits of Cauliflower!

8 Top Health Benefits of Cauliflower

Because of its beneficial effects on numerous aspects of health, cauliflower can easily be described as a superfood. 8 of its most impressive benefits follow:

1. Fight Cancer

Cauliflower contains sulforaphane, a sulfur compound that has also been shown to kill cancer stem cells, thereby slowing tumor growth. Some researchers believe eliminating cancer stem cells may be key to controlling cancer.

For instance, research has shown that combining cauliflower with curcumin (the active compound in the spice turmeric) may help prevent and treat prostate cancer.1

A study published in Carcinogenesis also found sulforaphane may reduce the incidence and rate of chemically induced mammary tumors in animals.2 It also inhibits the growth of cultured human breast cancer cells, leading to cell death.

Other compounds in cauliflower also show anti-cancer effects. According to the National Cancer Institute:3

"Indoles and isothiocyanates have been found to inhibit the development of cancer in several organs in rats and mice, including the bladder, breast, colon, liver, lung, and stomach."

2. Boost Heart Health

Sulforaphane in cauliflower and other cruciferous vegetables has been found to significantly improve blood pressure and kidney function.4 Scientists believe sulforaphane's benefits are related to improved DNA methylation, which is crucial for normal cellular function and proper gene expression, especially in the easily damaged inner lining of the arteries known as the endothelium.

3. It's Anti-Inflammatory

You need some level of inflammation in your body to stay healthy. However, it's also possible, and increasingly common, for the inflammatory response to get out of hand. 

If your immune system mistakenly triggers an inflammatory response when no threat is present, it can lead to significant inflammation-related damage to the body, a condition linked to cancer and other diseases, depending on which organs the inflammation is impacting.

Cauliflower contains a wealth of anti-inflammatory nutrients to help keep inflammation in check, including indole-3-carbinol or I3C, an anti-inflammatory compound that may operate at the genetic level to help prevent the inflammatory responses at its foundational level.5

4. It's Rich in Vitamins and Minerals

Most Americans are seriously lacking in nutrients their body needs to function. Eating cauliflower regularly is a simple way to get these much-needed nutrients into your body. For instance, one serving of cauliflower contains 77 percent of the recommended daily value of vitamin C. It's also a good source of vitamin K, protein, thiamin, riboflavin, niacin, magnesium, phosphorus, fiber, vitamin B6, folate, pantothenic acid, potassium, and manganese.

5. Boost Your Brain Health

Cauliflower is a good source of choline, a B vitamin known for its role in brain development. Choline intake during pregnancy "super-charged" the brain activity of animals in utero, indicating that it may boost cognitive function, and improve learning and memory. It may even diminish age-related memory decline and your brain's vulnerability to toxins during childhood, as well as conferring protection later in life.6

6. Detoxification Support

Cauliflower helps your body's ability to detoxify in multiple ways. It contains antioxidants that support Phase 1 detoxification along with sulfur-containing nutrients important for Phase 2 detox activities. The glucosinolates in cauliflower also activate detoxification enzymes.7

7. Digestive Benefits

Cauliflower is an important source of dietary fiber for digestive health. But that's not all. According to the World's Healthiest Foods:8

"Researchers have determined that the sulforaphane made from a glucosinolate in cauliflower (glucoraphanin) can help protect the lining of your stomach. Sulforaphane provides you with this health benefit by preventing bacterial overgrowth of Helicobacter pylori in your stomach or too much clinging by this bacterium to your stomach wall."

8. Antioxidants and Phytonutrients Galore

Eating cauliflower is like winning the antioxidant and phytonutrient lottery. It's packed with vitamin C, beta-carotene, kaempferol, quercetin, rutin, cinnamic acid, and much more. Antioxidants are nature's way of providing your cells with adequate defense against attack by reactive oxygen species (ROS). 

As long as you have these important micronutrients, your body will be able to resist aging caused by your everyday exposure to pollutants, chronic stress, and more. If you don't have an adequate supply of antioxidants to help squelch free radicals, then you can be at risk of oxidative stress, which leads to accelerated tissue and organ damage.

 So, eat your Cauliflower!

 Always My Very Best,
Your Friend Chef Tess

Red is all the Rage..

Red Beet and Apple Salad...

Now we're getting into the good stuff.

What?! Your kids eat beets?!! Yup. Mine do. I don't think I can take any credit for it. I just make sure they taste really good and for some reason they eat them. Call me weird. It's okay. Most of the time I am a little off my nut. One of my favorite ways to serve beets, is in a salad. Most beet salads have pickled or fresh beets and some kind of vinaigrette with dill or whatever. I used to make it with sour cream. That was pretty good at masking the dirt taste. A few years ago I found this recipe and have used it ever since. It's got apples and beets in a sweet dressing with some savory chopped mixed nuts...have mercy. No dirt taste anywhere. Love it.

The other day I bought these little beauties...not really winning any "Pretty" contests are they?

I think they are gorgeous, but that's because I know what they are capable of doing...
Once peeled and sliced they look like this. Now we're getting past the nasty exterior, into the ruby red love....

Cover and steam 8-10 minutes on the stove. Medium heat until tender. Cool.

Dressing:

1/4 apple cider vinegar

1/4 cup honey

1/4 cup vegetable oil, I like a light olive for this one.

1 thin sliced green onion

salt and pepper to taste

So combine the dressing in a good size bowl, add the cooked beets and coat well.

Chop 1 large Granny Smith Apple (I'm a little partial to Awesome Washington State for these!)

Mix the apple with the beet mixture. They won't get brown because they take on the color of the beets. Pretty intense red.

Transfer to a serving dish and top with 1/2 cup chopped mixed nuts (mine where roasted with Tuscan herbs).

Tell me...would your kids eat that? It's worth a try! I'm eating it!

Oh yeah! It's gluten free!

Enjoy!