White Fish Couscous with Onion T’faya

INGREDIENTS:

• 1/2 Cup Raisins
• 4 Tablespoons Olive Oil, Divided
• 2 Tablespoons Butter
  
• 8 Saffron Threads
• 2 Teaspoons Salt
• 1 Teaspoon Ground Ginger
• 1 Teaspoon Ground Turmeric
• 1/2 Teaspoon Ground Allspice
• 1/2 Teaspoon Ground Nutmeg
• 1/2 teaspoon ground cinnamon
• 1/2 Teaspoon Pepper and to Taste
  
• 3 Large Onions, Very Thinly Sliced
• 1 Tablespoon Sugar
• 2-1/3 Cups Chicken broth, Divided
• 2-1/2 Pounds Firm White Fish, Skinned and Cut into 2-inch Wide Pieces
  
• 1 Tablespoon Canola Oil
• 1/2 Cup Slivered Almonds
• 1 Cup Couscous

DIRECTIONS:

• Place raisins in a small bowl covered with warm water and let soak for 10 minutes. Drain and set aside.
• Crush saffron and salt together in a mortar and pestle until a coarse powder forms.
• Combine with ginger, turmeric, allspice, nutmeg, cinnamon and pepper in a small bowl.
• Heat 2 tablespoons olive oil and butter in a Dutch oven over medium heat.
• Add the spice mixture and cook, stirring, until the mixture starts to foam.
• Add onions, sugar and the plumped raisins and cook, stirring occasionally, until the onions turn light brown, about 20 minutes.
• Add 1 cup broth and nestle fish into the onion mixture.
• Cover and cook until the fish is flaky, 8 to 10 minutes.
• Remove from the heat, season with pepper, cover and set aside.
• Meanwhile, heat canola oil in a small skillet over medium-high heat.
• Add almonds and cook, stirring, until beginning to turn golden, about 1 minute, then drain on paper towels.
  
• Bring the remaining 1-1/3 cups broth and the remaining 2 tablespoons olive oil to a boil in a small saucepan.
• Add couscous in a stream, stir once and bring to light boil.
• Remove from the heat, cover, let stand for 5 minutes, then fluff with a fork.
• Mound the couscous, top with the fish and onion t’faya and sprinkle the almonds on top.

This thick, ooey-gooey Moroccan dish is full of sweet and heavily spiced flavor. Incredibly aromatic, healthy and delicious. Don't you dare ask for anything more...

bil-hanā' wa ash-shifā'!

This recipe was created by Kitty Morse.

Back to blogging. Hopefully...

Its been nearly 4 months since this blog has been active. Its been a crazy summer. Work has been overwhelming, wedding planning is starting to occupy most of our time and I guess life just too busy the for interweb sometimes. That being said, we do still eat dinner nightly, Kelley Bean has recently taken up knitting, the Fall sports season starts this week and we've been doing lots of crafts in preparation for the wedding, so we have a ton to catch up on here. Let's see how we do.

This Blog Sucks

Lamer...

Spring 2009 Softball Week 1: Sassholes v Fowl Balls

The Sassholes opened the 2009 season at a new field, with 2 new teammates, but managed to play the same softball, winning easily 19-9 against the Fowl Balls.
Having not attended a single practice, or not heading to the batting cage once, or even playing a game of catch, the Beans were bit apprehensive heading into week one. The jitters wore off quickly as we both connected with the ball on each of our first swings!

• Dean: 2 for 3, 1 Double, 4 RBIs
• Kelley: 1 for 2, 3 RBIs

Gorgonzola Steak with Carmelized Onion

INGREDIENTS:

• 2 Tablespoons Canola Oil, Divided
• 2 Large Onions, Sliced
  
• 1 Tablespoon Brown Sugar
• 1/2 Cup Beef Broth
• 1 Tablespoon Balsamic Vinegar
• 1/2 Teaspoon Salt, Divided
• Freshly Ground Pepper to Taste
  
• 4 Top Sirloin Steaks, Palm-sized, 1-1/4 Inches Thick
  
• 1/4 Cup Crumbled Gorgonzola

DIRECTIONS:

• Heat 1 tablespoon oil over medium heat in a skillet, add onions, brown sugar and cook, stirring, until the onions are tender and golden brown, about 15 minutes.
• Add broth, vinegar and 1/4 teaspoon salt and cook, stirring, until the liquid has almost evaporated, about 4 minutes.
• Transfer the onions to a bowl and cover to keep warm.
• Clean and dry the pan.
• Sprinkle the remaining 1/4 teaspoon salt and pepper on both sides of each steak.
• Heat the remaining tablespoon oil in the pan over medium-high heat, add the steaks and cook until browned, about 4 minutes.
• Turn the steaks over, top with cheese, reduce heat to medium-low, cover and cook until the cheese is melted and the steaks are cooked to desired doneness, about 4 minutes for medium-rare.
• Serve the steaks with the caramelized onions.

Gorgonzola cheese and sweet carmelized onions are the bee's knees of steak toppings. Use a mandolin to get super thin, perfect cut onions. We estimate each steak to be around 350 calories.
Enjoy!

Bowled Up Frum Da Flo Up Week 16 2009

I'm not sure who we'd bowled against or what the outcome was, but I do know it was the last week of the 2009 season and I think we finished in the top 4... The Beans once again pre-bowled on a Thursday night in under 30 minutes.

• Dean- 154, 125, 121
• Kelley- 145, 159, 137

Until next year!

Rosemary Dumplings and Vegetable Beet Soup

INGREDIENTS:

• 4 Teaspoons Olive Oil, Divided
• 8 Ounces Hot Italian Sausage Links
• 1 Bunch of Beets, Peeled and Diced
• 1 Bunch of Carrots, Peeled and Diced
• 2 Parsnips, Peeled, Cored and Diced
  
• 1 Large Onion, Diced
• 4 Cloves Garlic, Minced
• 1 Tablespoon Rosemary, Chopped and Divided
  
• 4 cups reduced-sodium chicken broth
• 3 Cups Kale, Chopped
  
• 1-1/4 Cups Whole-Wheat Flour
• 1/2 Cup Cake Flour
• 1 Tablespoon Baking Powder
• 1/4 Teaspoon Salt
• 1 Large Egg, Lightly Beaten
• 1/2 Cup Milk

DIRECTIONS:

• Heat 2 teaspoons oil in a skillet over medium heat, add sausages and cook until browned on all sides, about 6 minutes.
• Transfer to a clean cutting board, let cool and cut into 1-inch pieces.
• Heat the remaining 2 teaspoons oil in a Dutch oven over medium heat, cook onion, stirring until barely tender, about 4 minutes.
• Add diced beets, diced carrots and diced parsnips and cook for 5 minutes.
• Meanwhile, whisk whole-wheat flour, cake flour, rosemary, baking powder and salt in a medium bowl.
• Add egg and milk and stir until a stiff batter forms.
• Add garlic and rosemary, cooking until fragrant, about 30 seconds, then add broth and bring to a simmer, stirring often.
  
• Once the soup reaches a simmer, stir in greens and the sausage and return to a simmer.
• Drop the mixed batter, about 1 tablespoon at a time, over the stew, making about 18 dumplings.
• Adjust the heat to maintain a gentle simmer, cover and cook undisturbed until the dumplings are puffed, the vegetables are tender and the sausage is cooked through, about 10 minutes.

Using beets makes this dish a cool dark crimson color, but you can easily substitute the beets, carrots and parsnips for any two pounds of root vegetables. The fresh rosemary in the dumplings really make this dish! This recipe weighs in just over 400 calories for 1-1/2 cups soup and 3 dumplings per serving.
Enjoy!

This recipe is from Eating Well magazine.

Simple String and Moss Vases

Materials You'll Need:

• Mason jars (any size)
• Crochet thread
• Moss
• Flowers
• Scissors

Directions:

1. Take a piece of moss and place it on the outside of the jar. While holding it with your finger, wrap the thread around the moss several times until the moss is secure.

2. Add another piece of moss and continue wrapping the same thread around the jar. Repeat until jar is fully covered.

3. Wrap the thread around the jar several times, pulling tightly while working your way up and down the sides of the jar. Tie off with a knot.

3. Use scissors to trim excess moss around the edges of the jar.

4. Fill with water and flowers!

This DIY project was originally found at Once Wed. There, they used tin cans (which may work better due to the flat bottom) and actually planted bulbs in the vases.

Regardless of which directions you choose to follow, this is a unique and budget-friendly decoration perfect for your home or special occasion. I recently made these as gifts for friends who came over for Easter brunch. They were a hit!

Warm Winter Chicken Salad

INGREDIENTS:

• 8 Ounces Chicken Breast
• 1 Tablespoon Olive Oil
• 1 Pear, Sliced
• 1 Shallot, Minced
• 3 Tablespoons Sherry Vinegar
• 2 Teaspoons Dijon Mustard
• 1 Head Radicchio, Thinly Sliced
• 1 Fennel Bulb, Cored, Thinly Sliced
• 1 Large Carrot, Cut into Matchsticks
• 1 Tablespoon Chopped Walnuts, Toasted
• Salt to Taste
• Freshly Ground Pepper to Taste
• 6 Large Butter Lettuce Leaves
• 1/4 Cup Crumbled Gorgonzola

DIRECTIONS:

• Place chicken breasts in a medium saucepan, cover with lightly salted water and bring to a boil.
• Cover and reduce heat to low and simmer until chicken is cooked through, about 12 minutes.
• Place chicken on a cutting board, shred into bite-size pieces and set aside.
• Heat oil in a clean large skillet over medium-high heat, add pears and cook, stirring, until they start to brown, about 2 minutes.
• Transfer to a small bowl and set aside.
• Whisk shallot, vinegar and mustard in a separate small bowl, add it to the pan and cook, stirring constantly, for 30 seconds.
• Add the cooked chicken, radicchio, fennel, carrot and walnuts, and cook, stirring, until just wilted, about 3 minutes.
• Return the pears to the pan and season with salt and pepper.
• Divide lettuce leaves between 2 plates and top with the warm chicken salad and sprinkle with cheese.

This quick and simple dish makes a hearty main course for two or could be split into small side salads for four. If you need to toast your own walnuts, simply heat them in a small skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, about 3 minutes. This warm salad weighs in at 395 calories when split into two servings.
Enjoy!

This recipe is from Eating Well magazine.

"You Got Queered, Doe" Tee

Yet another stencil t-shirt. This one was made for Stephen who coined the now famous "You got queered, doe".
Instructions on how to make these can be found on the "Don't Exist" post.
Holla.

Bulgar Meatloaf

INGREDIENTS:

• 1 Cup Dried Shiitake
• 1 Cup Bulgur
• 1 Cup Boiling Water
• 2 Teaspoons Olive Oil
• 1 Small Onion, Chopped
• 1 Stalk Celery, Chopped
• 2 Cloves Garlic, Minced
• 1 Tablespoon Worcestershire Sauce
• 1 15-Ounce Can Diced Tomatoes, Drained
  
• 1/2 Cup Evaporated Milk
• 1/2 Cup Ketchup
• 1 Large Egg
• 2 Large Egg Whites
• 1-1/2 Pounds Ground Beef
• 1 Cup Fine Dry Breadcrumbs
• 1/4 Cup Chopped Fresh Parsley
• 2 Teaspoons Dried Thyme
  
• 1/2 Teaspoon Salt

DIRECTIONS:

• Place mushrooms in a small bowl, cover with warm water, and let stand for 30 minutes.
• Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes.
• Remove the mushrooms from the liquid, trim the stems and coarsely chop caps.
  
• Preheat oven to 350°F and coat a baking sheet with cooking spray.
• Heat oil in a small skillet over medium-low heat, add onion, celery, garlic and cook, stirring, until the vegetables are softened, about 7 minutes.
• Add Worcestershire and cook for about 3 minutes, scraping the pan as the mixture becomes sticky.
• Add tomatoes, evaporated milk, ketchup, and stir to combine.
• Continue cooking until the mixture is very thick, about 3 minutes, then remove from the heat and let cool.
• Whisk egg and egg whites in a large bowl, add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture.
• Stir in parsley, thyme and salt, then mix thoroughly with your hands.
• Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet, and bake for 60 minutes or until the internal temperature reaches 165 degrees.
• Let cool for 10 minutes before slicing and serving.

This is super healthy take on a comfort food classic. The addition of mushrooms and bulgar decreases the amount of fat while upping the good-for-yous. The recipe make awesome left-overs and only sits at 313 calories.
Enjoy!

This recipe is from Eating Well magazine.

Prebowling: Bowled Up Frum Da Flo' Up v Split Happens

Since the Beans were in Washington, DC for a week, we heading down to the bowling alley Thursday night and bowled 3 games in just over 30 minutes. Pretty cool.

• Dean- 132, 144, 155
• Kelley- 122, 114, 156

Josh and Nina must have done pretty good as well, as BUFDFU split 2-2.
The Beans will be completely missing next weeks game, but will again pre-bowl for the very last week of the season.

Moo Shu Pork

INGREDIENTS:

• 4 Teaspoons Toasted Sesame Oil, Divided
• 4 Eggs, Lightly Beaten
• 2 Teaspoons Minced Fresh Ginger
• 2 Cloves Garlic, Minced
• 1 Pound Pork Shoulder, Trimmed, Cut to 1-Inch Pieces
  
• 1 12-Ounce Bag "Broccoli Slaw"
  
• 2 Cups Bean Sprouts
  
• 1 Bunch Scallions, Sliced, Divided
• 1 Tablespoon Soy Sauce
• 1 Tablespoon Rice Vinegar
• 1/4 Teaspoon Crushed Red Pepper Flakes
  
• 2 Tablespoons Hoisin Sauce

DIRECTIONS:

• Heat 1 teaspoon oil in a large skillet over medium heat and add eggs, cooking and stirring gently, until set, about 3 minutes, then set aside.
• Wipe out the pan and heat 2 teaspoons oil over medium heat, and add ginger and garlic, cooking and stirring, until softened and fragrant, 1 minute.
• Add pork and cook, stirring, until cooked through, about 5 minutes, then set aside.
  
• Wipe out the pan and heat the remaining oil over medium heat, and add shredded vegetables, bean sprouts, half the sliced scallions, soy sauce, vinegar and crushed red pepper, stirring to combine.
• Cover and cook, stirring once or twice, until the vegetables are tender, about 3 minutes.
• Add the cooked eggs, pork and hoisin, then cook, uncovered, stirring and breaking up the scrambled eggs, until heated through, about 2 minutes.
• Stir in the remaining scallions and remove from the heat.

Using a pre-mixed bag of cut vegetables makes this recipe incrediably easy to prepare. You could easily make this vegetarian by simply dropping the pork or substituting it with fried tofu. If you want to get real fancy, serve with moo shu pancakes or small warm tortillas and extra hoisin in order to create moo shu wraps.

This recipe was adapted from one from Eating Well magazine.

Minnesota State Capitol Collection

We recently purchased a new 10-20mm wide-angle lens and wanted to take pictures of something big, so we wandered down Rice Street to the State Capitol to take a little self guided tour. Its pretty neat inside. If you haven't been there, I highly suggest it!
Quadriga's Domicile
Inner RotundaStately PassageRotunda's Edge

Gilbert's Vision

Crawfish with Dill

INGREDIENTS:

• 2 Pounds Uncooked Crawfish
• 1/3 Cup Salt
• 1/3 Cup Sugar
• 1 Large Bunch Dill
• Melted Butter
• Lemon Wedges

DIRECTIONS:

• In a very large pot, bring 3 quarts of water, salt, sugar, and dill (reserving a small amount for garnish) to a boil.
• Add crawfish and boil for 15 minutes.
• Drain and let cool.
• Garnish with the remaining dill and serve with melted butter and lemon wedges.

Brake off their heads, suck out the head, then pull out the tail meat. Yummy!
Vær så god!

This recipe is from Scandinavian Feasts by Beatrice Ojakangas

Bowled Up Frum Da Flo' Up v Co's Ho's

In what ended up being the Bean's last actual evening of bowling for the year, the win streak ended. Co's Ho's beat up on BUFDFU in a 3-1 victory.

• Nina- 91, 112, 111
  
• Dean- 135, 91, 127
  
• Kelley- 153, 132, 140
  
• Josh- 148, 103, 171

The Beans will be either using subs or pre-bowling for the remainder of the season. :(
Bowled Up Frum Da Flo' Up still sits in 3rd place by 1/2 game at 27 -25 with only one week before playoffs.

Tuna & Red Pepper Penne Salad

INGREDIENTS:

• 1 6-Ounce Can Tuna, Drained
  
• 1 7-Ounce Jar Roasted Red Peppers, Rinsed, Sliced, and Divided
• 1/2 Cup Finely Chopped Red Onion
• 2 Tablespoons Capers and Rinsed
• 2 Tablespoons Plain Yogurt
• 2 Tablespoons Fresh Basil, Chopped
• 1 Tablespoon Olive Oil
• 1-1/2 Teaspoons Lemon Juice
• 1 Small Garlic Clove, Crushed
• Salt to Taste
• Freshly Ground Pepper to Taste
• 6 Ounces Whole-Wheat Penne

DIRECTIONS:

• Boil a large pot of lightly salted water, and cook pasta until just tender, around 14 minutes.
• Meanwhile, combine tuna, 1/3 cup red peppers, onion and capers in a large bowl.
• Combine yogurt, basil, oil, lemon juice, garlic, salt, pepper and the remaining 1/3 cup red peppers in a blender and puree until smooth.
• Once pasta is cooked, drain and rinse under cold water.
• Add to the tuna mixture along with the red pepper sauce, and toss to coat.

This creamy and healthy, homemade dressing of yogurt, basil and red pepper is awesome! The tuna could easily be substituted with any chicken or turkey you may have in your refrigerator. This recipe makes great left-overs.
Enjoy!

This recipe is from Eating Well magazine.

Recycling DVD Spindles

Don't you hate plastics that can't be recycled? Why are they even used nowadays? Dean Bean goes through these DVD/CD spindles at work constantly. After letting them pile up and not wanted to throw them away, we thought, why buy more glass dry good containers when we can simply hack off the spindle of these, flip them up-side down and voila! So far so good.
I have 100's of these if you want any...

Chicken Tortilla Soup

INGREDIENTS:

• 1 Tablespoon Canola Oil
• 2 Anaheim Peppers, Diced
• 1 Poblano Pepper, Diced
• 1 Medium Onion, Diced
• 1 Teaspoon Ground Cumin
• 1 Pound Boneless, Skinless Chicken Breast, Cut Into 1-Inch Pieces
  
• 4 Cups Chicken Broth
• 1 14-Ounce Can Diced Tomatoes With Green Chiles
• 2 Tablespoons Lime Juice
• 1/2 Cup Shredded Cheddar Cheese
• 1/4 Cup Chopped Fresh Cilantro
• 1/2 Cup Corn Tortilla Chips, Slightly Crushed
• Hot Sauce to Taste

DIRECTIONS:

• Heat oil in a large saucepan over medium heat, add peppers and onion and cook, stirring, until the onion begins to soften, around 5 minutes.
• Add cumin and cook, stirring, for 1 minute.
• Add chicken, broth, tomatoes and their juice, bring to a boil, then reduce heat and simmer until the chicken is cooked through, around 15 minutes.
• Remove from the heat and stir in lime juice.
• Serve each portion topped with some of the tortilla chips, cheese, cilantro and hot sauce.

This recipe for tortilla soup is not only incredibly tasty, extremely easy and quick, but most importantly is an ideal vessel for hot sauce! If you really feel the need to get fancy, you could always bake your own corn tortillas... This Mexican potage weighs in under 290 calories per 1-1/3 cups.
¡Buen Provecho!

This recipe was adapted from one in Eating Well magazine.

Bowled Up Frum Da Flo' Up v The Bowling Stones

Missing our anchor, Josh, and facing a scrappy Bowling Stones team, BUFDFU squeaked out a 2-2 tie in week 12 with the help of our 'bouncy' sub, Kim. The Bowling Stones easily took game one as BUFDFU registered a very modest 524. Bowled Up bounced back in game two, winning by nearly 100 pins with a 613. Game three came down to the wire, with the Stones prevailing behind the 10th frame heroics of their ladies. The 100 pin victory in game two made the difference in the match, giving BUFDFU their second and tieing point.

Highlight of the match has to be Kelley Bean registering a Turkey in all three games!

• Nina- 140, 137, 90
  
• Dean- 146, 152, 105
  
• Kelley- 150, 185, 168
  
• Kim- 88, 139, 122
  

Heading into week 13, BUFDFU still sits in third place at 26 - 22 with a pending match-up against the second place Co's Ho's...

Ragout of Pork and Prunes

INGREDIENTS:

• 2 Pounds Boneless Pork Shoulder, Cut Into 1-1/2-Inch Pieces
• 1 Teaspoon Salt, Divided
  
• Fresh Ground Pepper To Taste
• 2 Tablespoons Canola Oil, Divided
• 1 Tablespoon Butter
  
• 1/2 Cup Minced Shallots (3 Large)
• 2 Teaspoons Grated Fresh Ginger
• 1 Tablespoon Brown Sugar
  
• 1/4 Cup Sherry Vinegar
• 1 Teaspoon Thyme
• 1 Cup Beef Broth
  
• 1 Cup Pitted Prunes
• 1/2 Cup Tawny Port
• 2 Tablespoons Water
• 2 Teaspoons Cornstarch

DIRECTIONS:

• Preheat oven to 350° degrees.
• Season pork with 1/2 teaspoon salt and plenty of pepper.
• Heat 1 tablespoon oil and butter in a Dutch oven over medium heat, and cook the pork until browned on all sides, 3 to 4 minutes and set aside.
• Add the remaining 1 tablespoon oil to the pot, add the shallots and ginger and cook, stirring, until soft and lightly browned, 3 to 5 minutes.
• Add brown sugar, vinegar and thyme, bring to a simmer and immediately add broth.
• Return the pork to the pot, cover, and transfer the pot to the oven, baking until the pork is very tender, about 1 1/2 hours.
• Remove from the oven, uncover and let stand for about 15 minutes.
• While the stew stands, combine prunes and port in a small saucepan, bring to a simmer and cook for 10 minutes.
• Skim any visible fat from the stew, and stir in the prunes and port.
• Return the pot to the stove, bring to a simmer, reduce heat and simmer over low heat for 10 minutes.
• Combine water and cornstarch in a small bowl.
• Transfer the pork and prunes to a bowl with a slotted spoon.
• Return the remaining sauce to a simmer.
• Stir in the cornstarch mixture a little at a time, stirring and adding more as needed, until the sauce thickens to just coat the spoon.
• Stir the pork, prunes and the remaining 1/2 teaspoon salt into the sauce and heat through, about 1 minute.

This inexpensive, slow cooked meal is wonderfully flavored and fills your kitchen with an amazing aroma! The port soaked prunes add a delectable sweetness to the very tender pork that tastes even better as left-overs! This recipe makes about 6 servings at 2/3 cup each and is under 390 calories.
Enjoy!

This recipe is from Eating Well magazine.

Bowled Up Frum Da Flo' Up v On The Ball

Don't look now, but BUFDFU is streaking up the standings! Bowled Up came out strong against a heavily substituted On The Ball team, taking games 1 and 3 by over 100 pins each in addition to the overall pin total. Having finally found some sort of consistency (through two weeks, at least), BUFDFU is poised to make a playoff appearance this season, our first as a team!

• Nina- 136, 99, 114
  
• Dean- 149, 143, 155
  
• Kelley- 145, 145, 142
  
• Josh- 161, 129, 182

With three weeks of regular season play left before playoffs, BUFDFU sits in 3rd place at 24-20.

Chicken Tostada

INGREDIENTS:

• 1 14-Ounce Can Diced Tomatoes with Jalapeños
• 1 Medium Onion, Thinly Sliced
• 1 Boneless Skinless Chicken Breast
• 8 Hard Corn Tostadas
• 1 Avocado, Pitted
• 1/4 Cup Prepared Salsa
• 2 Tablespoons Sour Cream
• 2 Tablespoons Fresh Cilantro, Chopped
• 1 Cup Romaine Lettuce, Shredded
• 1/2 Cup Shredded Monterey Jack Cheese

DIRECTIONS:

• Grill the chicken breast over medium heat until cooked through, about 7 minutes per side and transfer to cutting board.
• Using a fork, pull chicken apart to create shredded, bite-size pieces and set aside.
  
• Bring tomatoes and their juice to a boil in a medium saucepan over medium heat.
• Add onion and cook, stirring occasionally, until the onion is soft and most of the liquid has evaporated, 15 to 20 minutes.
• Add chicken and cook until heated through, 1 to 2 minutes.
• Meanwhile, mash avocado in a bowl, stir in salsa, sour cream and cilantro until combined.
• Spread each tostada with some of the avocado mixture.
• Top with the chicken mixture, lettuce and cheese.

Grilled chicken breast can be substituted with nearly anything in this Tex-Mex recipe. We like to use our George Forman quite a bit, but you simply poach the chicken breast. Try left-over turkey from Thanksgiving or that small piece of tenderloin you just couldn't finish. One serving is two tostadas and only comes in at around 400 calories!
Enjoy!

This recipe was adapted from Eating Well magazine.

Bowled Up Frum Da Flo' Up v The PinUps

Sweep, sweep, sweep, sweep...
BUFDFU took it hard to fellow NorthEnders, the PinUps this week taking all four points in a blow-out!

• Nina- 131, 107, 112
  
• Dean- 190, 145, 145
  
• Kelley-151, 149, 161
  
• Josh- 118, 136, 129

With four weeks until playoffs, BUFDFU is sitting in the fourth and final playoff spot at 21 - 19.

Borscht

INGREDIENTS:

• 2 Tablespoons Olive Oil
• 1 Medium Onion, Chopped
• 2 Cups Beef Broth
• 1 Medium Russet Potato, Peeled and Diced
• 1/2 Teaspoon Salt
  
• 1/4 Teaspoon Freshly Ground Pepper
• 1 Bunch of Beets, Root Ends and Greens Trimmed, Peeled
• 2 Teaspoons Red-Wine Vinegar
• 1/4 Cup Sour Cream
• 1 Tablespoon Horseradish
• 1 Tablespoon Fresh Parsley, Chopped

DIRECTIONS:

• Place cubed beets in a vegetable steamer basket over 1 inch of boiling water in a large pot, cover and steam over high heat until tender, 10 to 15 minutes.
• Meanwhile, heat oil in a large saucepan over medium heat, add onion and cook, stirring, until beginning to brown, about 4 minutes.
• Add broth, potato, salt and pepper, bring to a boil, then reduce heat to a simmer, cover and cook until the potato is tender, about 8 minutes.
• Add steamed beets and vinegar, return to a boil, then cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
• Combine sour cream and horseradish in a small bowl.
• Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.

This simple Ukrainian soup gets a little extra kick with the addition of horseradish. This can easily be made vegetarian by substituting vegetable broth for the beef broth. One servings is one cup of soup and is under 175 calories!

The Beans ♥ The Beets

насолоджуватися!

This recipe is from Eating Well magazine.

Bowled Up Frum Da Flo' Up v I Can't Believe It's Not Gutter

Game one = Competition.
Game two = Let down.
Game three= Wheels feel off. (418 Team Score)

• Nina- 103, 114, 101
  
• Dean- 134, 117, 87
  
• Kelley- 142, 142, 132
  
• Josh- 125, 145, 99

BUFDFU is in 5th place at 17 - 19.

Gnocchi with White Bean and Chard

INGREDIENTS:

• 1 Tablespoon Plus 1 Teaspoon Olive Oil, Divided
• 1 16-Ounce Package Shelf-Stable Gnocchi
• 1 Medium Yellow Onion, Thinly Sliced
• 4 Cloves Garlic, Minced
• 1/2 Cup Water
• 6 Cups Chard Leaves (1 Small Bunch), Chopped
• 1 15-Ounce Can Diced Tomatoes with Italian Seasonings
• 1 15-Ounce Can White Beans, Rinsed
• 1/4 Teaspoon Freshly Ground Pepper
• 1/2 Cup Mozzarella Cheese, Shredded
• 1/4 Cup Parmesan Cheese, Finely Shredded
  

DIRECTIONS:

• Heat 1 tablespoon oil in a skillet over medium heat, add gnocchi and cook, stirring often, starting to brown, 5 to 7 minutes, then transfer to a bowl.
• Add the remaining 1 teaspoon oil and onion and cook, stirring, over medium heat, for 2 minutes.
• Stir in garlic and water, cover and cook until the onion is soft, 4 to 6 minutes.
• Add chard and cook, stirring, until starting to wilt, 1 to 2 minutes.
• Stir in tomatoes, beans and pepper and bring to a simmer.
• Stir in the gnocchi and sprinkle with mozzarella and Parmesan.
• Cover and cook until the cheese is melted and the sauce is bubbling, about 3 minutes.

This single skillet recipe is real quick and easy to prepare and delicious to boot! Only 325 calories per serving. The Beans have been long time fans of gnocchi, but always a bit intimidated by home-made pasta and had simply figured gnocchi needed to be freshly made. Thank goodness for shelf-stable gnocchi! Be prepared to see many more gnocchi dishes soon!
Enjoy!

This recipe is from Eating Well magazine.

Bowled Up Frum Da Flo' Up v The Bomb Squad

Coming off the big sweep last week, BUFDFU came into week 8 against The Bomb Squad with heads held high, ready to make the playoff push into the Final Four. In near even match-up, BUFDFU took game one easily 775- 739 behind a big 188 by Josh. Dean Bean faltered in game two, only accounting for 88 pins as the Bombers evened things with the 712 - 738 win. BUFDFU closed the door in game three with a comanding win, 771 - 741, taking the pin total and 3 of the 4 points on the night.

• Nina- 87, 117, 120
  
• Dean- 131, 88, 135
  
• Kelley- 125, 145, 158
  
• Josh- 188, 118, 114

BUFDFU is now in a three-way tie for the fourth postion at 16-16.

Braised Beef and Mushrooms

INGREDIENTS:

• 8 Ounces Extra Wide Egg Noodles
  
• 2 Tablespoons Canola Oil
• 1 Tablespoon Butter
• 4 Cups Onions, Finely Diced
• 2 Large Garlic Cloves, Crushed and Peeled
• 2 Tablespoons Tomato Paste
• 2 Tablespoons Sweet Paprika
• 1 Teaspoon Dried Marjoram
• 4 Pounds Beef Chuck, Cut into 1-1/2-Inch Pieces
• 1 Teaspoon Salt, Divided
  
• Fresh Ground Pepper, To Taste
• 2 Pounds Cremini Mushrooms, Cut into 1/2-Inch Pieces
• 1 Cup Beef Broth
• 6 Large Portobello Mushroom Caps, Cut into 1/2-Inch Pieces
• 3 Teaspoons Fresh Dill, Minced

DIRECTIONS:

• Preheat oven to 350 degrees.
• Heat oil and butter in a dutch oven over medium heat, add onions and garlic, and cook, stirring until soft and beginning to brown, about 10 minutes.
• Meanwhile, season the beef with 1/2 teaspoon of salt and lots of pepper.
  
• Stir in tomato paste, paprika, seasoned beef, cremini mushrooms, beef broth, and cover.
• Transfer the dutch oven to the oven and bake until tender, about 2 hours.
• Bring a large pot to a boil, add egg noodles, cook until al dente, and set aside.
  
• Stir in the portobello mushrooms, and continue baking, covered for another 15 minutes.
• Remove from oven and let sit, undisturbed for an additional 15 minutes.
• Remove and visible fat, then transfer beef and mushrooms to a bowl with a slotted a spoon.
• Return the dutch oven to the stove, bring to simmer, and cook until slightly thickened.
• Stir in the beef, mushrooms, remaining 1/2 teaspoon of salt, and cook for 1 minute.
• Serve over egg noodles and garnish with dill.

This hearty winter meal has left-overs written all over it! One serving is 3/4 cup of meat and mushroom mixture and is under 225 calories! Usually braises are browned first in order to seal in all the lovely meat juice, but this dish allows the beef to soak in the taste of the mushrooms instead. Your favorite mushroom can easily be used in place of the portobella.
Enjoy!

This recipe is from Eating Well magazine.

Bowled Up Frum Da Flo' Up v Split Happens

With Josh and Nina out for the week and somehow 'post-bowling', The Beans faced off against the #1 team, Split Happens on their lonesome. Maybe the Splitters had an off night or maybe it was just the fast paced bowling, but the Beans played to the #1 team's level pulling off the big upset with a 4-0 sweep.

• Dean- 162,116,121
  
• Kelley-116,162,159

BUFDFU is now in sixth place at 13-15 at the halfway point of the season.

Turkey & Squash Soup

INGREDIENTS:

• 2 Teaspoons Canola Oil
• 2 Leeks, Rinsed and Chopped
• 1 Red Bell Pepper, Chopped
• 3 Cloves Garlic, Minced
• 4 Cups Chicken Broth
• 1 Small to Medium Butternut Squash, about 1-1/2 Pounds, Peeled, Seeded and Cut into 1-Inch Cubes
• 2 Teaspoons Dried Thyme
  
• 1-1/2 Teaspoons Ground Cumin
• 1 Pound Turkey Cutlets, Cut into 1/2-By-2-Inch Strips
• 2 cups Frozen Corn
• 2 Tablespoons Lime Juice
• 1/2 Teaspoon Crushed Red Pepper
• 1/4 Teaspoon Salt
  
• Fresh Ground Pepper to Taste
• Cilantro to Garnish
  

DIRECTIONS:

• Heat oil in a Dutch oven over medium-high heat, add leeks and bell pepper,and cook, stirring often, until the vegetables begin to soften, about 3 to 4 minutes.
• Add garlic and cook, stirring, for 1 minute more.
• Stir in broth, squash, thyme and cumin, cover and bring to a boil.
• Reduce heat to medium-low and cook until the vegetables are tender, about 10 minutes.
• Add turkey and corn, return to a simmer and cook until the turkey is just cooked through, 3 to 4 minutes.
• Add lime juice, crushed red pepper, season with salt and pepper, and garnish with cilantro.
  
• Serve with sweet corn bread.

This is a very quick soup to prepare and is perfect for a week-night meal. This soup gains flavor as it sits, which is great because you'll have plenty of left-overs. One serving of this bad boy is 1-1/2 cups and under 240 calories!
Enjoy!

This recipe is from Eating Well magazine.

Bowled Up Frum Da Flo' Up v Co's Ho's

On Dean Bean's 29th birthday, BUFDFU faced off against the frienemy Co's Ho's squad on the dreaded lanes 33-34. Birthday bowling leaned towards BUFDFU's favor early, squeaking out game one behind Josh's 9-10 frame turkey after surviving a Hambone attack by Michelle in the first four. Although bowling fairly well the next two games, BUFDFU was no match for the consistent Co's Ho's in the end...

• Nina- 134, 77, 83
  
• Dean- 138, 119, 135
  
• Kelley- 108, 162, 131
  
• Josh- 154, 151, 157

Bowled Up Frum Da Flo' Up now sits in 7th (second to last) place at 9 - 15.

Spinach & Red Pepper Fusilli

INGREDIENTS:

• 1 Garlic Clove, Minced
• 2 Tablespoons Lemon Juice
• 1 Teaspoon Worcestershire Sauce
• 1/2 Teaspoon Hot Sauce
• 1/2 Olive Oil
• Fresh Ground Pepper to Taste
  
• 1 Tablespoon Morton® Coarse Kosher Salt, Divided plus extra to Taste
  
• 1 Cup Red Onion, Chopped
• 1 Red Bell Pepper, Cut into 1-Inch Strips
• 1 Pound Fusilli
• 10 Ounces Fresh Baby Spinach, Rinsed and Coarsely Chopped
• 1/2 Cup Parmesan Cheese, Grated

DIRECTIONS:

• Mash the garlic to a paste, transfer it to a small bowl, whisk in the lemon juice, Worcestershire, hot sauce, olive oil and season with Morton® Coarse Kosher Salt and pepper to taste, and set aside.
• Sauté onion and red peppers in 1 tablespoon garlic vinaigrette until crisp tender, about 6 minutes.
• Season with 2 teaspoons Morton® Kosher Salt and keep warm.
• Cook fusilli according to package directions with remaining 1 teaspoon Morton® Kosher Salt.
  
• Toss hot pasta with spinach, pepper, onion, remaining vinaigrette and Parmesan cheese.

This recipe is quick and easy to prepare. The original recipe calls for store purchased vinaigrette, but you could substitute your favorite flavored vinaigrette to suit your tastes.
Enjoy!

This recipe was found on the side of a Morton® Coarse Kosher Salt box.

Sasshole Sports Empire v Slugs on Ice

In the last game of the 2009 season the Sassholes took the ice against Slugs on Ice. The Sassholes came out strong and quick, scoring very early on "tappa-tappa" push in from m'Lady when the Slugs goalie got caught on the wrong side of a deflection. Later in the first half, Apples knocked in a beauty from deep in zone off the left wing putting the Empire up 2-0. Unfortunately, the second half did not go as well. Lacking the energy needed to secure the win the Sassholes still got a few shots on goal that probably should have made the back off the net, but Mr. Red Helmet of Slugs was determined to not lose to the lowly pink Sassholes, single-handedly scoring two goals and forcing a tie. The Empire finished the 2009 season 2-2-3, at the .500 mark and securing another year in class D broomball...
'Til next year!

Marsala-Braised Pork Meatballs with Roasted Winter Vegetables and Mustard Mashed Potatoes

INGREDIENTS:

• 1 Pound Ground Pork
• 1 Cup Grated Parmesan Cheese
• 1 Teaspoon Dried Oregano
• 2 Teaspoons Sage, Chopped
• 2 Onions, Sliced
• 1-1/4 Cups Marsala
• 2 Tablespoons Honey
• 4 Carrots, Peeled and Sliced
• 4 Parsnips, Scrubbed and Sliced
• 2 Sweet Potatoes, Peeled and Cut into Chunks
• 3 Leeks, Chopped
• 4 Tablespoons Olive Oil, Divided
  
• 1 Bunch Thyme
• 4 Red Potatoes
• 1/4 Cup Milk
• 1 Tablespoon Butter
• 2 Tablespoons Dijon Mustard
• Salt and Pepper to Taste
  

DIRECTIONS

• Preheat oven to 375 degrees.
• Toss carrots, parsnips, sweet potatoes, and leeks with 3 tablespoons of olive oil and thyme in a roasting pan.
• Roast vegetables, spread out in pan in an even layer until soft and caramelized, about 45 minutes.
• Meanwhile, combine pork, Parmesan, oregano, sage, salt and pepper to taste in a large bowl and mix well.
• Form pork mixture into 2-inch round balls.
• Bring a large pot of salted water to boil and cook potatoes until tender, about 25 minutes and drain well.
• While potatoes are cooking, heat remaining tablespoon of olive oil in a skillet over medium heat, cook meatballs until golden, about 4 minutes and remove from skillet with a slotted spoon and place in a oven proof dish.
• Add onions to the skillet cook, stirring often until translucent, about 5 minutes.
• Add the marsala and honey and cook until syrupy and glistening, about 5 minutes.
• Pour over meatballs, transfer to oven and cook for 20 minutes.
• Meanwhile, return cooked potatoes to the pot and mash with the butter.
• Mix in milk and dijon, and season with salt and pepper to taste.
• Serve meatballs right out of the oven with roasted vegetables and mashed potatoes.
  

This seasonal dish is sure to cure your winter blues. Mustard mashed potatoes are a new favorite side!
Enjoy!

Most of this recipe is from The Organic Seasonal Cookbook by Liz Franklin

Bowled Up Frum Da Flor Up v Bowling Stones

BUFDFU couldn't make this week's match-up against the Bowling Stones, so we headed to Ngon on Monday night for some dinner before pre-bowling. Maybe it was the bellies full of Phở or perhaps the rate at which bowled, but I thought we all had pretty good games. Not good enough apparently, as the Bowling Stones quintupled their wins on the year with a 4-0 sweep.

• Nina- 99, 91, 108
  
• Dean- 146, 115, 123
  
• Kelley- 158, 127, 140
  
• Josh- 108, 151, 132

BUFDFU is now in sixth place at 8-12.

Pan-Seared Salmon with Fennel and Dill Salsa

INGREDIENTS:

• 1 Large Tomato, Chopped
• 1/2 Bulb Fennel, Finely Chopped
• 2 Tablespoons Red Onion, Minced
• 2 Tablespoons Dill, Minced
• 1 Tablespoon Red Wine Vinegar
• 1/2 Teaspoon Salt, Divided
• 1 Pound Salmon Fillet, Skinned
• Fresh Ground Pepper to Taste
• 2 Tablespoons Olive Oil

DIRECTIONS:

• Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.
  
• Cut salmon into 4 equal portions, sprinkle with the remaining 1/4 teaspoon salt and pepper.
• Heat oil in a large nonstick pan over high heat and cook the salmon, skinned-side up, until golden brown, about 3 to 5 minutes.
• Turn the salmon over and remove the pan from the heat.
• Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more.
• Serve immediately with the salsa.

The almost sour taste of the salsa balances the natural sweetness of the seared salmon. Eat this when hungry. Under 290 calories per serving!
Enjoy!

This recipe is from Eating Well magazine.

Winter 2009 Indoor Kickball Championship

In a rematch of the 2008 Championship game, Go Fun Yourself once again faced off with Playground Bullies for the Indoor Crown. Determined to not allow another championship game let down, GFY stormed out of the gates, shoving 12 runs down the Bullies throats in the top of the first inning, ending the match before it even started.

Go Fun Yourself- 25
Playground Bullies- 13

2009 Go Fun Yourself broke two indoor records this year (both held by 2008 Go Fun Yourself) for most runs scored (195) and least runs against (78).

Winning tastes good...

Couscous and Feta Stuffed Peppers

INGREDIENTS:

• 1-1/4 Cups Chicken Broth
• 2/3 Cup Couscous
• 4 Bell Peppers
• 2 Teaspoons Olive Oil
• 1/2 Cup Onion, Chopped
• 3/4 Cup Zucchini, Quartered Lengthwise and Sliced Thinly
• 3/4 Cup Yellow Squash, Quartered Lengthwise and Sliced Thinly
• 1/2 Teaspoon Fennel Seeds
• 1/2 Teaspoon Dried Oregano
• 1/2 Teaspoon Salt
• 1 Cup Cherry Tomatoes, Halved
• 15 oz Canned Chickpeas, Drained and Rinsed
• 1 Cup Crumbled Feta

DIRECTIONS:

• Preheat oven to 350 degrees.
  
• Coat a small baking dish, large enough to house 4 bell pepper standing, with cooking spray.
• Bring the broth to a boil in a saucepan, add the couscous, cover and remove it from the heat.
• Meanwhile, bring a large pot of water to a boil.
• Cut the stems and top half inch off the bell peppers, scoop out the seeds and membranes, boil for 5 minutes, and then drain them upside down.
• Heat oil in a nonstick skillet over medium-high heat and add onion, zucchini, yellow squash, fennel seeds, oregano, salt, and cook, stirring frequently, for 5 minutes or until vegetables are softened.
• Remove from heat and stir in the tomatoes, chickpeas, couscous, toss with the vegetables, then stir in the crumbled feta.
• Place peppers upright in the baking dish and fill them with couscous mixture.
• Bake 15 minutes and serve immediately.

This excellent filling meal is full of veggies, vitamins and tastes great too! This recipe makes 4 stuffed peppers, but beware, these do not reheat well. We learned that the hard way...
Enjoy!

This recipe is from www.self.com

Miss Frances McNattin's NorthEnder Onesie

This little number was made for our fellow NorthEnder's darling little girl, Frances. It's another freezer paper stencil with an acrylic paint and fabric medium mixture. Instructions on freezer paper stencils can be found here.

Sasshole Sports Empire v Randomocity

What's that? Sassholes are on a winning streak?!
Starting the match against Randomocity with only 9 players in uniform, the Sassholes took their disappointment in their late-working, hockey-watching, vacation-taking, doctor-visiting teammates and turned it into complete domination of their opponent! With 23,764 shots on goal, the Sassholes managing a 4-0 victory behind 2 goals from m'Lady, 1 from M_Bern and even a late score from "I Show Up in the Second Half" McGoober.
With only one game left to the season and currently sitting even at 2-2-2, the Sassholes haven't lost in 4 games and actually have an opportunity to finish with a winning record!

Beef and Cabbage Stir Fry with Peanut Sauce

INGREDIENTS:

• 8 Ounces Rice Noodles
  
• 1/4 Cup Smooth Peanut Butter
• 1/3 Cup Orange Juice
• 3 Tablespoons Soy Sauce
• 1 Tablespoon Rice Vinegar
• 2 Teaspoons Sugar
• 4 Teaspoons Canola Oil, Divided
• 3 Cloves Garlic, Minced
• 1/2 Teaspoon Crushed Red Pepper Flakes
  
• 1 Pound Sirloin Steak, Trimmed and Thinly Sliced
  
• 1 Small Head Savoy Cabbage, Thinly Sliced
• 2-5 Tablespoons Water
• 2 Medium Carrots, Grated
• 1/4 Cup Chopped Roasted Peanuts

DIRECTIONS:

• Place rice noodles in a bowl, cover with very hot tap water and soak for 25 minutes (Do not over soak).
• Meanwhile, whisk peanut butter, orange juice, soy sauce, vinegar and sugar in a medium bowl until smooth.
• Heat 2 teaspoons oil in a wok over medium-high heat, add garlic, crushed red pepper and cook, stirring, until fragrant, about 30 seconds.
• Add steak and cook, stirring, until browned and barely pink in the middle, 2 to 4 minutes, then transfer to a bowl.
• Reduce heat to medium and swirl in the remaining 2 teaspoons oil.
• Add cabbage, 2 tablespoons water, soaked rice noodles, and cook, stirring, until cabbage begins to wilt, 3 to 5 minutes.
• Add carrots (and more water if needed to prevent sticking or burning) and cook, stirring, until just tender, about 3 minutes more.
• Return the steak and any accumulated juices to the pan, then pour in the peanut sauce and toss to combine.
• Serve sprinkled with peanuts.

This sweet peanut sauce goes great with this stir fry and could be used in so many other dishes. If it needs another kick, like it did for Dean Bean, top with sriracha sauce. This stir fry weighs in under 365 calories per serving (sriracha is only an additional 5...)!
Enjoy!

This recipe was adapted from one found in Eating Well magazine.