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Shelf Chef Weight Control

12/30/2019

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Bear here...   
​
I'm betting you are wondering what weight control has to do with homesteading. I'm thinking that if you are in better shape and comfortable in your body it will be easier for you to go outside and do things homesteaders do. I also think that after a hard day's work you want to be able to move around the next few days with little to no pain. Am I right? Hope so...

So... I am going to get a page on OTH and blog about my successes AND failures with weight control. (Nobody wins all the time.) It will help me stay focused and hopefully it will have the tools to inspire you to take control of weight issues you may have. The page will be a one stop spot with lots of info and stories. It will be updated many times this year. I am hoping to have it "done" within a year. The blogs will be my progress and small chunks of the big picture. It will be a mixture of many types of books I have read and programs I have been through. No weight control program or diet works for everyone. Those who say one plan fits all are full of crap, just sayen. I'm going to give you a wide variety of tools and you can choose and experiment and see what works best for you. I'm hoping it will help and inspire at least one person.
Why am I calling it weight CONTROL instead of weight loss?  In short, here is my story...

In 2000, when I moved to Wisconsin I weighed around 416 lbs (I am 6' 4" tall). In 2012 I was at my lowest weight of 298 lbs. My weight has gone up and down. I now weigh around 340. By my "Bear math" in the last 20 years I have lost around 950 then gained back around 900 of them there pounds.  

My main short term goal is to get down close to 280 lbs. by the end of April or May. (Partially, so I can button my cooking vest, below.) My long term goal is, once I get there I will NEVER be above 290 lbs again. If I can do that I am in CONTROL of my weight and most of my health. If I can inspire people to do the same and feel better about themselves, even better...
ME IN 2015
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ME IN 2018
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(By the way, I curse in real life to highlight and to get my point across sometimes, not to offend. I am a blunt guy and there will be a little cursing in the weight control page and blogs. We don't swear on our other OTH pages, at least I'm not remembering any at the moment. I hope this alerts you without causing offense.)

Let's get started with the first three basics...
  1.  ATTITUDE:  YOU NEED TO LIKE YOURSELF!  No one feels the need to help someone if they feel that person is an a--hole. PAY ATTENTION & ENJOY THE PROCESS! It is easier to do a thing you want to do instead of have to do. FIND WHAT WORKS! There are a lot of resources out there. Give what seems right an honest chance. Keep doing what works and discard what doesn't. Don't be afraid of change.
  2. INPUT:  This means calories and commercials. Commercials make you want what you don't  need or something that may be bad for you, that's their job. Calories are countable energy markers that we take in and burn off. If you eat too many calories your weight goes up. If you reduce the calorie intake your weight will slowly go down. If you starve yourself your body will go into emergency mode, meaning it eats itself to survive. Over time that can f-ck you up. Just sayen...
  3. OUTPUT: Energy (calories) you burn getting through life. You don't burn enough, you become a fat person. You burn too many, you become a stick person. Most athletes who are very active, possibly too active, burn out their bodies. They are amazing in their prime but are in a lot of joint pain by middle age (late 30s) instead of old age (mid 70s). 
Tools to help:

The best tools you can use are HONESTY and a JOURNAL. If you lie to yourself you are screwing yourself over. End of that discussion. The mind can play tricks on your memory. A journal will keep an accurate history, as it happens, that you can go back to, of what works and what doesn't. If you experience and write it down you are paying more attention to what is going on in your health and life. Honest journaling can be as good as mental therapy. You are not alone- good journaling can be a partner in discovering issues about weight control. If you discover you need help, someone to talk to, journaling gives you a head start on the issues after you learn to trust your therapist. Win, win...

...And Homework. In the journal write about...​
  1. ATTITUDE: Start with current health issues and weight, then a reasonable weight goal three months from now. Here are some questions to get you to know yourself. If you come up with more or better questions for yourself write them down and answer them. Why do you want to lose or gain weight? What are your goals? How do you feel about yourself? How do you want to feel about yourself? How do you feel about what others think of you? What has worked before? How do you feel about food, and exercise? What motivates you to be better? Do you self-sabotage? Why? What does being happy/content feel like to you? YOU... DESERVE... TO ... BE ... HEALTHY... AND... HAVE ... A ... GOOD ... LIFE!    Just sayen...
  2. INPUT:  If you remember, log all you consumed last week. This week and next week, keep track of what you eat, how much by volume and/or calories. (A good calorie counter book helps with this, get one.) Keep track of what you drink and their calories. Keep track of how much water you drink. You don't need to change, just write it down. Learn and pay attention to what you consume. Pick one day a week to weigh yourself in the morning and journal it.
  3. OUTPUT: (On an example scale of 1-5: 1 = almost no movement, 2 = 20% of time moving not rushed, 3 = up to moving 50% of time and sometimes rushed, 4 = some high speed movement or lot of time rushed 40% to 60% of time, 5 = very active most of time and rushed or high speed.) How active are you?  How active is your job? How active are your hobbies?  How active do you want to be? What do you want to be able to do?
AND... Small steps for feeling and being better...
  1. ATTITUDE: As needed, or every day, look yourself in the eyes in the mirror and say "I like you. We deserve to be healthy, happy, and have a good life." If you come up with something better for yourself that's positive, even better...
  2. INPUT: Are you keeping track of what you eat? Good... If you are dropping a pound or two between weigh-ins, GOOD F-CKING JOB! WELL DONE!!  If not at least 1 pound every other week that's OK. You are keeping track of it. Good job. Here are a few helpful hints: Be a little hungry and your stomach will shrink, reduce portions, and leave some food on the plate. (EXAMPLES: Be aware if you start feeling full and stop eating. IT IS OK TO LEAVE A LITTLE FOOD UNEATEN ON YOUR PLATE. Someone tells you you have to eat it all, tell them politely to piss off. You are trying to lose weight. Use smaller plates, bowls, and glasses, which makes less food look like more food. I used to eat a large pizza with a 2-liter of soda. A medium pizza with a liter of soda is less calories and when your stomach shrinks and that feels like a lot you can cut back further. Watch your liquids, most bottles hold more than one serving, read the labels, lots of calories can go down quick if you aren't paying attention. Water is your friend. A doctor told me we should drink 1/2 our body weight in ounces of water a day (if I weigh 300 lbs I should drink 150 oz of water) to stay hydrated, more in the summer. A simple test is: If your piss is darker than light yellow you are not hydrated, you need more water, not diet soda or milk.)
  3. OUTPUT: If you can, be more active. Create more movement in your life. Working out is advanced movement. (An example of each: Theresa and I walk a 1/4 mile, take breaks, if needed, and enjoy our time together- that's more movement. We go 1/4 mile at a decent pace with no stops, still have a good time- that's a workout. BOTH WAYS WILL HELP YOU BUILD STAMINA AND LOSE WEIGHT. Take 5 minutes when you wake up to stretch and walk in place, even in the shower if you need to. Create ways to walk more. (Theresa has the van she carpools in drop her off further away from her office building so she can walk.) Park further away from the store when you go to shop. Lay on the floor, get to standing position and back down quick as you can 5 times. When that is easy go up to 10 times. Dance or do martial arts forms for 10 or more minutes. Sweep all your floors with a broom. Find a hobby that requires you to move more. Get creative with activity and journal about it. You and I know you can do it.

That's enough for now. It's a good start. Send me questions or comments if you want to. Do what you can until next time, I will too.
​
Type at ya later...
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What is Cooking?  by Bear

11/30/2016

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Bear here...

There is a song by Metalica that goes through my head when I am thinking about cooking and why I do it. My version of Fuel goes like this:

It is FUEL...

It is FIRE...
IT GIVES ME THAT WHICH I DESIRE...

This is how I roll.
​
Let me explain with words and pictures...
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Cat! For the last time, I am done with the catnip recipes, deal with it!
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Cooking in a kilt. Yep... The wife digs it. What can I say?
THE FUEL...  I know what is going into my meals. I get to choose the ingredients...
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From in the house...
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Fresh from the neighbor's chickens.
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Gotta fuel the mind with new ideas. This one, beet burgers!
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A rub for more flavor on the meat? I can do that!
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Use variety. How many different types of cheese sandwiches do you think I can make with these ingredients?
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Fixings for peanut sauce, Mm Mm GOOD!
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... to in the yard
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On the hunt in the wild.
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Saving money, because I know how to break down a chicken.
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Awesome dressing for yard salad? The wife is better at that than I am, just sayen...
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Beer bread, ready to mix and heat!
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Fixings for... crap, I forgot. It does look cool, right?
THE FIRE.... Here is what I use to test and improve my skills. Like the vest says, "Backyard 2 Kitchen" and a few other places.
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ANY TIME OF YEAR!
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Getting the charcoal ready to work.
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Backyard up high: Grilling veggies to add more flavor before turning them into salsa.
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With know how and a little creativity...
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From the kitchen: On the stove.
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Use a solar oven outside any time on a clear day.
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Did I mention cooking in the living room? On the wood burning stove!
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With a rack & a lid you can use inside and the top
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My beginner grill.
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Benefits of working the coals.
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Backyard down low: Using our fire pit and largest skillet "aka Bubba" to make breakfast.
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... a grill can become a smoker!
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From the kitchen: In the stove.
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Above: Got scraps? In the kitchen you can use scraps and bones to make stock to freeze and use later in soups and stews.

Some foods can be frozen for months. You can eat now or plan for later.

Left: Who's the happy boy getting meat ready for dinner ASAP?
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Lots of meals and a small stove? Use a hay box.
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Do I need to mention the classic hot dogs over coals in the wood burning stove?
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... of your wood burning stove to make pit beef.
GIVING ME THAT WHICH I DESIRE... a great meal... when all goes well.
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I admit to some failures. Like the popcorn with burnt spices in it. A guy has to learn the hard way sometimes.
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It don't have to look pretty to taste good...
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I desire good steaks!
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I desire good sandwiches!
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Yep, I desire salads from the yard, I also like...
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I desire the classics like grilled steak with garlic potatoes and grilled corn!
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And I have learned... Breakfast with lamb steak and eggs with grilled toast and farmers market salad!
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... Just using what I have!
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I desire good chicken!
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I desire good side dishes! (roasted sweet potatoes)
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them made with homemade spiced paneer cheese!
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I desire new ideas like stringed zuccinni in home made pesto with sungold tomatoes on top!
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All this desire makes a guy hungry, You know?
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It's all about quality control... really... it is!
So, why do I like to cook when I don't have to? Look at what I can do when I try... Enough said.

​type at ya later...
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Comments

Grilled Cheese Classic Championship

4/23/2016

Comments

 
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Bear here... long time no type...
I hope people are still out there and interested....

I entered my first "Wisconsin Grilled Cheese Sandwich Championship"  (Left:  Got the T-shirt to prove it.)

(Also grabbing life by the horns, hope you all like the new hair do... it's a 10 point rack.)

With Theresa's help and the unleashing of my inner Cook of Anarchy... Here is what happened...​
We decided to do two of the four categories of sandwiches (the classic plus one ingredient and the classic plus extras/any ingredients). We went through a lot of different cheeses, breads, and toppings testing different combinations.  Many of the cheeses are still unopened in the refrigerator- I didn't even get around to tasting all of them.

Simple is my friend, so is bacon. I used White Jasmine Tandoori Gouda cheese and Roth Butterkase cheese, with pit smoked bacon and home made dill pickle relish for my extras sandwich. For the plus one I used Tandoori Gouda with our home grown and homemade red currant jelly (gotta love sweet with heat). Unfortunately, the judges were not showing me any love- my scores were low.  The VIPs, though, who paid extra to actually taste the sandwiches the competitors were making, were showing me a lot of love. I counted at least five different people who were waiting to sample my sandwiches and some of them came up to ask me about them. (People asking about, wanting, and liking my food... THAT is what makes me happy.)
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Spatulas up! The big guy is ready to cook.
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Tandoori gouda is really crumbly, the spoon really helps.
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Hmmm... Wonder W.T.F. this was for?
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Back at it. The burners were sensitive, at times I thought mine was on low but it was out.
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As the assistant, Theresa gets to raise the flag to tell the judges when we are done.
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Lookin good...Hope they like them.
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Second round, time to pull more fixings out of my bag of tricks.
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Yep, I am having fun... can't you tell?
We had a good time and got to meet a lot of cool people with a lot of ideas about cheese sandwiches. If you need some ideas for making your own championship sandwiches, see my Cook of Anarchy Grilled Cheese page.

Type at you later,
​Bear
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Our Division of (Cooking) Labor

2/28/2016

Comments

 
Here's a humorous look at Bear and Theresa's different cooking styles and the  
Division of Labor at Our House
as we spend our Sunday afternoon cooking. Enjoy!

Theresa's Cooking:

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Bear's Cooking:

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Comments

Smokin' in the Rain

7/24/2015

Comments

 
Bear here.... Last weekend I had a good idea, and bad timing. I am a grill guy, I usually don't have the time or patience for BBQ. I have done some briskets and I was in the mood to try barbecuing venison. I thawed a venison shoulder for smoking/ BBQ. The shoulder was about 10 lbs. so would take around 8 to 10 hours, and I started around noon. (First mistake.) I decided to use bonfire wood to cook in my grill for better smoke and heat control. Did you know it takes around 1 1/2 hrs. to get coals? I relearned that fact. I also started with lump charcoal so I wouldn't be cooking in the dark.

The forecast on Thursday was for warm, muggy  weather on Saturday, no problem. (Second mistake, I should have looked Saturday morning and realized STORMS were coming to an area near me!) Everything was set up and rolling, I put the venison on the grill and before I could close the lid I heard thunder.  

... I can do this. Here are some pictures and commentary for that day.
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Remember when I said I was a grill guy? This is my old grill rigged to smoke.
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Here is our fire pit. I carried the coals I needed with a shovel to the grill.
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Wasn't sure what I needed so I soaked most of my wood chunks and left them in the water until needed.
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This is Ivy sayen "Dude, Get the meat on the fire already, I'm hungry."
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This is when I heard the thunder.
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We be smoken'. Light rain isn't going to stop me! (I think I hear laughter from the catio.)
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This is when the tornado warning siren went off for our town. Only severe thunder storms, I'll be fine!
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No problem. no heavy rain yet. 
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Oh crap, heavy rain. Time to cover the pit and hope it doesn't last long.
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Can you tell which side is 350 degrees and which is at 225?
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Back at it. Smoked for 3 hours.
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Time to add some liquids, wrap the meat and cook it low and slow until done. (Good thing I checked three hours later, the temp was 185.)
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Hoping it is done right. Always best to have a pan to catch liquids, the foil almost always leaks.
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Since some of the meat seemed dry I kept the braising liquids and put the meat in them after chopping it.
Overall... it was an interesting day and the meat turned out OK. It made great sandwiches. Soon I will be doing this again.

Type at ya later..
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Black Cap Update:  Creamy Drinks

7/5/2015

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Bear here...  It's time to harvest the wild raspberries, aka black caps, in our yard, and time to find something different to do with them. 

We added instructions for making creamy drinks to our wild raspberry page. Basically, I mixed chocolate milk, raspberries, and ice cream. 


Time to drink them while they're still cold.  


Type at ya later...
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Eat Your Yard: Spring Garlic Pasta

5/17/2015

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Bear here... Ever wanted to improve some pasta, butter, and lettuce, but didn't want to buy extras at the store? Here is another EAT YOUR YARD blog from the Shelf Chef. Enjoy.
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INGREDIENTS FROM THE YARD
  • On the left is garlic we missed harvesting last season (aka spring garlic). Each clove in the missed bulb put up a stem. You can eat the whole plant at this stage.
  • On the right are bunching onions (a perennial- just pull what you need and let the rest keep growing. Theresa is pointing out that I forgot that last part when I harvested).
  • In the bowl is chickweed and nasturtium flowers for the salad.
  • In the jar... Forget the jar, I forgot to move the damn thing before I took the pictures.
PUTTING IT ALL TOGETHER:
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1. Chop the spring garlic and onions, using the whole plant of each. Saute in butter and crushed black pepper while waiting for pasta water to boil.
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2. A cool trick I learned from cooking class is to crush the pepper between two iron pans. It's great when you want larger chunks of pepper.
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3. Cook the pasta, then drain and pour over the "Yard Sauce"
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4. Stir it up and saute a little. The Italians cook the pasta this way to help thinner sauces stick to it.
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Good dinner... stupid jar.
There you go... the way to create two bowls full of yummy.

We also made cheesy flat bread using a 100% whole wheat bread recipe from:
Healthy Bread in Five Minutes a Day: 100 New Recipes Featuring Whole Grains, Fruits, Vegetables, and Gluten-Free Ingredients
Type at ya later.
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Biodiversity Salad -- Extreme Eat Your Yard

5/10/2015

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Bear here... Ever wanted a big salad and been out of salad fixings? That kinda sucks. It sucks less if you have weeds in the yard instead of grass.  Yep... everything on the cutting board (above) is "weeds" from our yard.
WE HAVE
(above, from left to right)
  • Violets for the base. Use the leaves and flowers. The stems are soft so I used them too.
  • Dandelion greens for a little bitter taste.
  • Creeping Charley for some mint flavoring (Yes, you can eat it, although Theresa says it has a strong flavor, so don't use too much).
  • Garlic chives and onion chives, yum.
  • Thyme, because I like it.
  • I forgot Theresa cut Lambs Quarters earlier in the day or they would have been in the salad too.
Notes: 
  • Make sure you pull out all the plant matter you don't want before cutting. (We found a couple pine needles.... oops.)
  • Use scissors to cut the plants rough or fine as you like.
  • If you harvest a lot of plants put the leftovers in a big bowl in the refrigerator. Easy pickings for your next salad.
  • Crunchy toppings that could be added from our yard include sliced sunchokes, walnuts, or ground nuts. I used pita chips (Not from the yard, but they were too good to resist)
  • Here's the link for our homemade salad dressings.
  • Here's the link for our other pages on how to Eat Your Yard.
There you have it. Anybody think grass is the only thing that should be grown in a yard? Heh... look up.

Type at you later.
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Lamb & Eggs for Spring Breakfast

5/3/2015

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Grill bread and eggs.
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Grill marked lamb steaks and eggs.
Bear here...  Time to celebrate. Spring is here. It's fertility time. Time to get the seeds in the ground and harvest the early crops. (For more thoughts on the season, see our Celebrate Late Spring page.)

My inner shelf chef celebrates by cookin' decadent breakfasts. 

GOTTA LOVE THE DECADENT WEEKEND BREAKFASTS!

Saturday we had leftover grill bread and ambrosia with eggs. Sunday we had "kinda grilled" lamb steaks, eggs, and salad. A quick "how to" section will follow the "shout out" section.

SHOUT OUT TO (aka, Big Thank You!):
  • Holly, our friend and supplier of lamb and hamburger. Can't cook it if I can't get it.
  • Our neighbor's chickens for doing the work and the neighbors who are willing to part with the good stuff (fresh eggs with brilliantly orange yolks from happy chickens).
  • Finally, Theresa who makes great salad dressing and most of the time loves me more than my cooking. :) 

The Quick How to:

Grill Bread:

Saturday morning's breakfast was grill bread from Friday night's leftovers reheated in the oven. For instructions on grilling bread, see my Grilled Pizza page. This is Friday's grill bread:
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I pushed thyme, garlic chives and onion chives into the bread and started with that side down.
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It's a good idea to get the ambrosia or other topping hot before you need it. I used grated parmesan for the cheese.
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If doing more than one round have a pan ready with a few coals under it to keep early bread warm.
The herbs were fresh from our garden and the ambrosia was from our freezer. We made it last summer by baking chopped tomatoes and garlic, tossed in olive oil at 375 degrees. Bake until all the liquid from the tomatoes is gone, then use or freeze. 

This is the first time we tried reheating grill bread (there aren't usually leftovers). For a crispier crust, reheat at 400 degrees. For a softer crust, try 350. Theresa recommends the crispy crust.
Sunday's "kinda grilled"  Lamb steaks:

  • Marinate the lamb steaks overnight in soy sauce, brown mustard, and lime juice. 
  • Turn your electric burner to med-high. Get the pan really hot, so it will make grill marks, and put a light coat of oil on it. (I use peanut oil because it has a higher smoke point.)
  • Set oven to 350 degrees and have a pan with a rack in it (or a broiling pan) ready to go into the oven. (You will use it to finish the steaks).
  • Wipe the steaks dry before you put them in the pan for a better "grill mark".
  • Remind spouse that smoking pans are a part of cooking... trust me...
  • Put steaks in pan long enough to get the grill marks, roughly 2 minutes per set of grill marks. It will 4 minutes on one side if you turn it to make a diamond pattern.
  • When all steaks are marked, put them on the pan with the rack or on the broiling pan in the oven.
  • Finish heating the steaks in the oven while you cook the eggs and toast and make the salad. How long to cook depends on the thickness and how you like your steaks. For rare I put these in for 10 minutes.
  • When grill marking the toast, you can reduce the heat in the pan some, but keep an eye on it, bread turns to charcoal pretty fast.  
  • For the eggs, I melt butter in the pan and add freshly ground pepper. Then I fry the eggs over easy and add more pepper.
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The cast iron grill pan is your best friend for grillmarks indoors.
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Notice... "grill marks" on meat AND toast.
  • The salad was crisp baby romaine and green onions with Theresa's homemade ranch salad dressing.



Type at ya later...
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Celebrate Spring Equinox- Grill Eggs!

3/20/2015

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Ever heard of putting all your eggs in one basket? Well, my basket is the grill. Onions optional...
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From Bear:

At our house, we celebrate Spring Equinox with eggs, because this is the time when chickens start laying more eggs. It's also the time we get Spring fever, so I go outside to grill. This year I combined the two, and grilled eggs. 

I learned how to do this from Steven Raichlen's Barbecue Bible. If you want to boil eggs but don't have any water, here's how:


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1. Eggs on the barbee... First step, light your grill and get your coals to medium heat.
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2. Poke a hole in each end of your raw eggs so they don't explode when heating (I used a thumbtack).
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3. The eggs take about 15 minutes. I turn them every 3 minutes to cook them evenly. 
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4. First flip is end over end, then roll, so you know you're getting all four sides for roughly the same amount of time. 
5. If your fire is hotter, turn the eggs more often, and cook for only 10 minutes. 
Don't worry if the shells start browning.
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Theresa noticed I even got grill marks!
(Next I have to work on the diamond pattern.)
What can you do with these eggs?  Use them like any other boiled egg. 
Theresa posted a great deviled egg recipe on our site.

If you're interested in learning more about eggs and the equinox, 
also see our Celebrate Early Spring page.
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Look at what the Spring rabbit laid- purty blue eggs.
(See how to use cabbage to make dye on our Celebrate Spring page- link above).
EQUINOX 
12 and 12,
Tomorrow day is longer than night,
Winter is about planning for Spring
Equinox starts the time to act on those plans,
Thank the people who share their chicken's bounty,
More eggs coming soon.
Thank a chicken.

- Bear
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