Chet's Morning Shake

If you’re watching your cholesterol or just trying to eat better try this shake in the morning. Several others will follow in the days ahead.

Chet is my brother who also likes to cook and eat healthy. Chet is in his mid fifty’s and I’m in my late forty’s. We have a family history of cancer, high blood pressure, heart disease and diabetes. Both of us like to cook, eat and exercise and are constantly looking for ways to eat responsibly with out being fanatical. We look for unique ways to get our 5-9 servings of fruits and veggies as well as 25-30 grams of fiber.


We have several shakes that we like which help us with our nutrition goals. These shakes will often have some of the following spices, herbs, and supplements.

Cinnamon: Good source of dietary fiber, calcium, manganese, and iron all of which is good for heart health. Additionally, cinnamon may help maintain good blood sugar levels improve blood sugar levels.

Ginger: Used to aid in digestion

Super Reds™ Is a nutritional supplement made by Purity Products.
Super Reds™ Loaded with nutrient-rich berries, fruits and fiber, each scoop of Super Reds delivers the antioxidant equivalent of 5 servings of fruits and vegetables.

Super Reds™ is used when we don’t have enough of the berries and other fruits we like to use. We will also use if our eating has been sub-par.

For more information on Super Reds™ visit http://www.purityproducts.com/.

Ingredients

½ cup of orange juice
½ cup of water
¼ cup of oatmeal
½ banana
1 cup of blueberries or mixed berries that include blueberries
½ teaspoon of cinnamon
½ apple
Use Super Reds™ if you do not have enough fruit, especially berries.

Fiber: about 5 grams, 8 grams if you add Super Reds™

Super Beef Stew in Crock Pot

About 6 servings



2 lbs cubed stewing meat
2 medium onions, diced
1 cup chopped celery
2 cups sliced carrots
4 medium potatoes, diced
2 ½ tbsp. quick-cooking tapioca
1 tbsp. sugar (optional)
1 tsp. salt
1 tsp pepper
10 ¾ oz. can of tomato soup
1 ½ cans of water

Layer meat and vegetables in crock-pot
Sprinkle with tapioca, sugar, salt, and pepper
Combine soup and water and pour into crock-pot
Do not stir.

Cover and cook on low for 6-8 hours

Grilled Salmon with Tomatoes

Salmon with Tomatoes


1 clove garlic, minced
2 tbsp. chopped fresh chives
1 tbsp. olive oil
2 tbsp. lemon juice (fresh is best)
¼ cup dry white wine
1 ½ lb. salmon fillet, about an inch thick
1 medium tomato, chopped

Coat grill with nonstick cooking spray and heat to a medium between 300-350

In a small sauce pan, cook garlic in oil until tender. Stir in wine, bring to boil and reduce heat, and simmer uncovered for about 2-3 minutes until wine is reduced by half. Stir in lemon juice, tomatoes, and chives. Remove from heat.

Place salmon on grill and cook for 10 to 11 minutes or until fish flakes easily with a fork, turning once. Serve with warm tomato mixture.

‘Sweatin’ Cowboy Brumble

Origin: Prescott, Arizona.

Comments: Don’t let the name fool you. This is a stout high desert batch of fixins. It has the potential to sneak up on you on in a most business like manner with each breath, a pleasant “oh yah” No need to stay close to the conveniences this batch will stay with ya till mornin’s dawn.

History: This mix was created circa 1876, at the horse and cattle ranch of Bill and Betty Tuttle, near Prescott Arizona. Their Chef was Juan Caliente de la Sol. The recipe for this batch of brumble is a closely guarded secret held by a coveted few.

Rumor has it that, back in day, long after dinner and the cowboys had settled in for the night. In the cover of the darkness Juan would steal out of the ranch chuck house scampering secretively from bush to tree unseen. Selectively Juan would pluck and pick what he needed collecting the ingredients offered up by the desert. Satisfied with the night’s harvest Juan would return to the ranch, sneaking past the snoring bunk house retreating to his kitchen to prepare the “Brumble”

After preparing the chili Juan would then dehydrate the Chili and pack it up for the cowboys to munch on during the day as they made their rounds through out the ranch. On colder nights the Cowboys would add water and heat in pot. These firm fixins would stick to their stomachs day and night.

As is the nature of things, many of the ingredients would find their way back to the desert floor only to pop up the following spring where Senor Calientde de la Sol would harvest them once again….and so the cycle continued.

Rumor has it that every time the Tuttle’s had another child, they would sprinkle some of Juan’s spices on the walls of their adobe, stick a lit match to it and boom! Knock out the sides to make room for another addition. “It’s cheaper than swinging a mallet and you can nibble on the walls when you need a quick pick-me-up!” -- B Tuttle (c. 1888)

Now days, the herd is gone, only the foundation remains of the Tuttle ranch house. Juan Caliente has long passed into Chili history of regional fame……. but if one is given to wandering the bygone paths of the Tuttle Ranch cowboys, chances they may stumble across Juan’s former Chili pantry stocked with full compliment Brumble ingredients now growing wild. Enjoy.

Chet Myers 2004


1-2 lbs of steak, your choice, cut into bite size pieces
1-2 table spoons of cumin.
1 diced green pepper
1 diced red pepper
3-4 diced green Chilies
1 bottle of La Victoria Salsa Brava ‘red cap’ - optional.
4-6 minced garlic cloves
1 - 12 – 16 oz can red beans

Uncle'Dans Great Salsa

You want some great salsa? Well hear it is.

This so easy to make that my kids have made the last several batches. We put this stuff on just about everything so use your imagination and try it on any thing you want to jazz up.

Try it on eggs, fish, hamburgers, turkey burgers, meat loaf, salad, in chili, or mix with roasted vegetables. You will love it!!

This recipe calls for canned diced tomatoes and Ortega fire roasted green chile's. You can use the real thing if you want. I will often use fresh roasted green chile's but when I'm in a hurry I will always use either Ortega brand or Hatch brand. Right now Ortega is less expensive.

I will almost always use the canned tomatoes due to price and time. If you want to use fresh tomatoes get the salsa grade.

Two 28oz cans of diced peeled tomatoes. (shop price and unit cost)

7-10 green chile's diced.

2 jalapenos, 1 seeded and 1 with seeds diced as small as you can.

2 bunches of diced green onions

6 garlic cloves. Diced or crushed

1/2 -3/4 cilantro bunch cut as best as you can.

4-6 shakes of pepper.

lime juice from 1/4 lime

mix together and taste.

The flavor will be more pronounced after a few hours.

Dan's Great Red Rub for Chicken

This is a great rub for chicken, ribs, and most beef. I use it mostly for chicken. I also like to mix it in with some BBQ sauce to add a little kick. The following recipe is simply the base and can be modified to your liking. For example, I may not put as much brown sugar in and will always put addition chili powder or pepper in.

I like to skin the chicken first and then apply rub, cover and put in the frig for at least two hours. I take my time cooking the chicken so as not to dry it out.

Enjoy. Please let me know how it turned out.

Dan



Dan’s Great Red Rub for Chicken


½ cup paprika 1/3 cup chili powder

½ cup kosher salt 1 tablespoon black pepper

½ cup light brown sugar 1 teaspoon ground cumin

½ cup granulated garlic ½ teaspoon cayenne pepper

6 tablespoons granulated onion


Makes about 3 cups.