The Scoop on Shakes and Smoothies

By Cal Orey

Summertime is the time for a cold and creamy milkshake. This sweet drink that goes way back in time, is a creation of milk, ice cream, and flavorings such as chocolate syrup. Back in my waitressing days (yes, I was a server) I'd make these drinks that took time using steel containers that you stuck into a machine (my shakes often whirled too fast and spilled onto the floor and ended my short restaurant career)...

The real scoop is, milkshakes were messy to make (on the job), and often included imitation vanilla ice cream and artificial whipped cream. No fresh fruits or assorted nuts. But times have changed or maybe I have morphed into a health nut and continue to think outside of the can and shake things up in the kitchen.

Several years ago when I penned the chocolate book I was treated to a former European hotel spa in Reno. Imagine savoring a Chocolate Silk Hydrotherapy Bath treat complete with an oversized bear claw Jacuzzi-style bathtub full of bubbling water and a chocolate scent while savoring house made chocolate truffles. After 30 minutes there was more in chocolate heaven. I was given a chocolate scrub/French manicure  and a tall chocolate milkshake to sip. But the perfectionist in me now says, "The shake could have been dark chocolate infused with fresh fruit chunks for a healthier kick."

So, just for you, dear readers, I’ve concocted an awesome chocolate delight that’ll wow your eyes and taste buds—at any age.

Sweet Double Chocolate Shake/Smoothie

* * * * *

4-5 ice cubes

1/2 cup organic half and half

1/4 cup organic low-fat milk

1 cup premium, all-natural chocolate ice cream

1 teaspoon premium unsweetened cocoa powder

1/2 cup banana slices

1 tablespoon nut butter (your choice)

Strawberries and nuts (for topping and/or garnish)

Put all ingredients in a blender. If it has the smoothie button on it, all the better. Blend until thick but not too thin. Pour into glass mugs or glasses. Garnish with berries and nuts. Serves two small shakes or one large one. Hold the whipped cream unless it’s the real stuff you whip up yourself from scratch. * You can put the chocolate shake/smoothie(s) in the freezer for 15 to 20  minutes to make it colder.

This shake/smoothie was a super cool treat this week as our Tahoe heatwave is in the works. The chocolate is calming and energizing, the healthful ingredients are flavorful and well, summer healthy. A homemade shake/smoothie is simple to create and as I always say, you can control the ingredients to keep it healthy just the way you like it. 

California Gold Potato Salad for NorCal Author

California Gold Potato Salad

By Cal Orey

#1 Book Penned at Lake Tahoe

As a kid during summertime bar-b-ques and potato salad were common. In the backyard we’d be dished up a plate of chicken, corn on the cob, and a scoop of salad. History shows American-style potato salad comes from Europe. My mom would put it together using russet potatoes, plain mayonnaise, mustard, pickles, celery, and spices. I liked it but as time passed, my taste changed and this salad is now updated since I switch it up to my hippie clean food eating style.

During my two decades at Tahoe thanks to my travels to the Pacific Northwest and Canada, my healthful salads are even healthier, especially since I make them myself. During the Great Recession here on the South Shore, I admit it was like going back in time to graduate school days and living on a tight budget. One day at Safeway I grabbed a bag of potatoes. No processed, fancy foods or dining out for me. I became the DIY cook for survival’s sake. At home the potato and I became close friends. Shepherd’s Pie, baked taters stuffed with vegetables, French fries, and even potato salad were part of my regimen to get through the tough times. Translation: Several of the magazines I wrote for folded. I had to get a real job as a copywriter for Realtors around the Lake. But potatoes came to the rescue.

Red Mediterranean Potato Salad 

These days, times are a bit better. I get to travel a bit and share my tales in books on health and nutrition. So, here is a revised recipe inspired by my mom but with a new, improved West Coast twist.

Rich Wo(man)’s Potato Salad

4 russet potatoes, boiled (with skins on)

¾ cup mayonnaise with olive oil dressing (store bought)

½ cup green bell pepper, chopped

2 tablespoons red onion, chopped

Black pepper and sea salt to taste

1 cup baby spinach, chopped

¼ cup almonds, sliced

½ cup blue cheese, crumbled

Tomato slices (garnish)

In a large mixing bowl, place cubed potatoes. Add mayonnaise and mix. Add bell peppers, onion, pepper, and salt. Chill in refrigerator. Serve a large scoop of potato salad on a bed of spinach leaves. Top with nuts and sprinkle cheese on top. Garnish with tomato. Serves 4-6.

For summer I pair potato salad with homemade lemonade. To stay on the healthy track, mix it up yourself. Purchase lemons (a bit pricey), use bottled water (a bit pricey), ice cubes (a bit pricey), and pure sugar (on the cheap) or honey (a bit pricey). Slice 2-3 large lemons and squeeze juice into two 8-ounce glasses. Add water, sugar or honey to taste (less is more for good health), and ice. Stir, add a sprig of fresh mint (a bit pricey) and a straw. In the long run, it’s less costly than lemonade in a carton and all-natural. And it tastes sublime.

I keep it real but adding nature’s finest foods in salads, like potato salad, to add flavor and good for you nutrients.  And yes, this new recipe is better than my mother’s yellow stuff without the super greens, blue cheese punch, and crunch of nuts. So as times and cash flow can change--so can your eating style. P.S. Go meatless and enjoy this salad as an entrée or pair it with fish.

Motto: While money comes and goes, Mother Nature’s potatoes can get you through the best and worst of times like making lemonade out of lemons.

--Cal Orey, M.A., Is an author and journalist. Her books include the Healing Powers Series (Vinegar, Olive Oil, Chocolate, Honey, Coffee and Tea) published by Kensington. (The collection has been featured by the Good Cook Book Club.) 

Super Vegetables and Tea 21st Century-Style

By Cal Orey

Healing Powers Series Author

Summer is on its way and lighter eating is part of seasonal change.  Going back in time a decade ago, at Safeway when I used to gaze at frozen packaged Stuffed Peppers, an American dish, filled with ground beef, white rice, and tomato sauce.  It took me back to when I was a kid and enjoyed my mom’s Porcupine Meatballs (the Stuffed Bell peppers were for the grown-ups).  Nowadays, going meatless and eating more vegetables is gaining momentum for me—and perhaps you, too.

Years ago, my mode of exercise on the South Shore would be to walk to foodie hot spots.  I’d treat myself to cold lemonade and hot French fries.  One afternoon while I sipped the beverage, I waited for a to-go order of fries. The server didn’t give me a strange look. She took my light order despite people were eating meals.  I happily left with my box of taters which I nibbled on during my trek with a get lean mission. Now, I eat first and my go dog walks me after.

Porcupine-Style Stuffed Bell Peppers

* * *

1 1/2 cups brown or yellow rice, cooked (try wild rice but it is high in sodium)

2 bell peppers, red or yellow

2 tablespoons European style butter or olive oil

2 tablespoons yellow or red onion, chopped

1 teaspoon garlic, chopped

3-4 tablespoons green bell pepper, chopped

¼ cup Roma tomatoes, chopped

Sea salt and ground black pepper to taste

4 tablespoons Parmesan cheese

Black Tea is Healthy

In a pan, cook rice according to instructions. Meanwhile, in a skillet, melt butter or oil, sauté onion. garlic, and peppers. Add into cooked rice. Set aside. In a microwave dish with a half inch of water put two sliced, seeded peppers. Microwave about 1 minute. Remove and stuff rice mixture. Top with tomatoes. (You can use large tomatoes instead of peppers if you preferred.) Bake at 350 degrees for about 20 minutes. Sprinkle with cheese. Makes 2. Serve with a fresh baguette slices dipped in olive oil. A cupful of green and purple grapes is a nice sweet dessert to add.
These stuffed peppers can be savored for lunch or dinner. For me, I ate one hot out of the oven for a light dinner, and the next day, cold leftovers one for lunch.  These days, I prefer eating grains and vegetables during the warmer weather.  Pairing it with black tea, fresh lemons, and less than more sugar is an acquired taste but a healthier choice. Home-style stuffed peppers and chilled brew will provide you with refreshment.  It’s worth the effort to put it together in the comfort of your home and you’ll enjoy the energy boost to go do it.

Breakfast Muffins for National Iced Tea Month

By Cal Orey

Welcome to the muffin. New York is known for an apple muffin whereas California, thanks to our orange groves, should be touted for its orange muffin.  Muffins are similar to cupcakes in the way you bake them.  However, muffins are often less sweet and can do well on their own without fancy frosting.  You can find muffins are at our local bakeries, grocery stories, or make hit the kitchen at night when it’s cool and make them yourself...

Four and a half years ago, I recall awakening early in the morning. My mission was to go to Sacramento to pick up a new addition to my family.  Not a big breakfast person, en route, I stopped at a convenient store and purchased a packaged muffin. While it stopped my stomach from growling, a home baked muffin would have been, well, special to savor on this special trip. Upon arrival I met an elderly woman. She handed me a wake-up gift. “How adorable,” I exclaimed. My arms were full of a 12 pound fur ball—an Australian Shepherd 10 week old puppy complete with puppy breath.  And we traveled back home to the Sierra.

This week when I brewed a cup of coffee and teamed it with an orange muffin I made the night before, I took the two treats back to bed (a ritual I love). Turning on the TV for CBS This Morning, I looked to the right of me. A full grown Aussie with amber eyes met my eyes. It was a perfect breakfast with my soulmate with paws.

Welcome to my breakfast muffin recipe. I love self-rising flour (no need for baking powder or baking soda). Using fresh fruit, organic milk, and simple ingredients without artificial preservatives is the way to do it when you live in the mountains.

Orange Breakfast  Muffins

1 large orange, (cut in half and use ½ cup juice)

1/2 cup organic 2% low-fat milk

1/2 cup European style butter (melted)

½ cup sugar (you can use ¼ cup if preferred)

1 large brown egg

1 capful pure vanilla extract

1 ¾ cup self-rising flour

2-3 teaspoons orange rind

Raw or confectioners’ sugar

Mint leaves (for garnish)

In a large bowl, stir together juice and milk. Add butter, sugar, egg, vanilla, stir well. Stir in flour and orange rind until smooth without lump. Fill muffin cups 2/3 full with batter. Bake 20 minutes or until tops are light golden brown and firm to touch. Remove from pan.  Sprinkle muffin tops with sugar. Garnish with mint leaves. Serve warm or cool. Makes 10. *You can remove muffin wrappers for nice look. Breakfast muffins store well in an airtight container.

A bonus: This recipe is quick and easy to make. The fresh muffin flavor is subtle but the citrus taste is detectable. Texture-wise they are light not dense. You can dress them up with a vanilla  glaze or cut the muffins in half and spread with honey or cream cheese. These orange muffins pair well with eggs and bacon. Make this recipe the night before to enjoy the morning for a sweet wake-up treat for you and yours indoors and outdoors. And don't forget to love these orange gems with iced tea! It's National Iced Tea Month!
*To order Healing Powers Series, check out this site.