Grilled Chicken with Spiced Blueberry BBQ Sauce

Chicken is particularly well-suited to serve with fruit, so it only seemed natural that my Berry Fest should feature some poultry complemented by a sweet sauce.  But not too sweet - it should have some zest.

So I took my basic homemade barbecue sauce, which is universally loved and has a fabulous flavor, and cooked some blueberries in it to enhance it.  Brushed onto chicken as it grilled, to set the sauce and caramelize it a bit, this entree was an ideal summer food!

This grilled chicken was fork-tender, sweet, spicy ... perfection!

Blackberry-Fig Marinated Grilled Chicken with Spiced Blueberry BBQ Sauce

Chicken:
5 pounds Pine Manor Farms free-to-roam Amish chicken thighs with skin
1 cup Bella's organic blackberry & fig balsamic dressing

Place chicken into 2 gallon-size freezer baggies; pour 1/2 cup marinade into each baggie.  Seal tightly, turn to coat chicken, and refrigerate overnight.

BBQ Sauce:
2/3 cup organic blueberries
1/4 cup water
1 12-ounce bottle chili sauce
1/4 cup brown sugar
3 tablespoons cider vinegar
2 tablespoons Worcestershire sauce
2 tablespoons Whole Foods 365 brand organic honey mustard
splash of cayenne pepper sauce

Bring blueberries and water to a boil over medium heat in a medium saucepan; cook 4 minutes, stirring frequently and mashing the berries.  Add remaining ingredients and bring just to a boil; simmer 5 minutes, then remove from heat.

Preheat grill to medium-high.  Remove chicken from marinade and drain, then place onto grill.  Cook for 8 minutes per side.  Baste with sauce, cook 5 more minutes.  Turn chicken over, baste with sauce, cook 5 more minutes or until firm.

Serves 8-10.

(Note: Whole Foods Market very graciously provided me with a gift card to help purchase supplies.)

Confetti Pasta

I recently had a meeting to attend after work, followed by errands. I got home late, and hadn't eaten much lunch; I was quite hungry.

I never resort to fast food, and I didn't want to just grab a bowl of cereal. So what could I make that was fast, but also had some semblance of nutrition?

That old favorite standby, pasta. I had a package of chicken- and bacon-stuffed borsetti (little filled pouches) in the freezer, which I'd bought on sale and saved for a time when I'd need a quick meal. Well, here was its moment to shine!

For color, flavor and health benefits, I sauteed some red pepper, green beans and red onion in a butter and balsamic vinegar mixture while the pasta cooked, then combined everything to finish the meal.

And that was it! Within 20 minutes, I had an elegant and delicious meal so festive that it seemed as though confetti had been sprinkled upon it ....

Confetti Pasta

1 9-ounce package fresh stuffed pasta (i.e.: tortellini, ravioli)
1 tablespoon extra-virgin olive oil
1 tablespoon balsamic vinegar
2 tablespoons butter, divided
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground pepper
1/3 cup chopped green beans (1/2" dice)
1/3 cup chopped red pepper (1/2" dice)
1/3 cup chopped red onion (1/2" dice)
1 large garlic clove, minced
parmesan, for serving

Prepare pasta according to package directions.

Meanwhile, in a medium skillet, melt together the oil, vinegar and 1 tablespoon butter. Add the salt, pepper, and vegetables; saute for 5 minutes over medium heat, stirring occasionally, until beans are just tender when punctured with a knife. Stir in remaining tablespoon of butter.

Drain pasta, and toss with vegetables. Serve topped with parmesan.

Serves 2 as an entree, 4-6 as a side dish.

High Blood Pressure? Me?!?!?

My blood pressure went skyrocketing in recent months, unbeknownst to lil' ol' moi. And so I'm going to be a bit long-winded today (it's been awhile, hasn't it???) with a cautionary tale.

I had always known high blood pressure to be a sneaky entity which put one's health at risk with no warning signs ... I was wrong. There can be symptoms when the situation is critical enough, but I hadn't been aware of that. And so I hope perhaps my little saga might inform or educate someone else who can benefit from it.

I'm someone who never gets sick -- the last time I had the flu was my senior year of high school, and I took care of someone who had the Norovirus at Christmastime but I didn't even catch so much as a sniffle from that nasty bug. I'm prone to sinus infections beause of seasonal allergies, but not actual illnesses.

And while I am, indeed, the poster child for osteoporosis (very small frame, Caucasian, rampant family history), I am not someone you'd consider a candidate for high blood pressure. It's much more prevalent among African-Americans, people who are overweight (I'm told nearly daily that I "should have a little more schmaltz on my bones"), and people who smoke (my sole contact with cigarettes has always been to remove them from my presence). My only risk factor was family history.

But beginning in January, I started having periodic episodes of skull-crushing headaches and nausea.

Was my immune system -- a source of such great pride to me! -- finally being compromised by my stress levels as I meandered through the telenovela that is my life??? This would be a new phenomenon, since my life has been a telenovela for years and years and I've always still been healthy.

I noticed that these episodes were tied in to very specific stressful instances in my personal life, rather than a generalized condition. And I finally went to the doctor during one of them, determined to figure out why I kept getting sick and why the symptoms were always the same. After all, shouldn't there be some variation in the viruses and bacteria I was falling prey to?

At that appointment, per the standard protocol, the medical assistant took my blood pressure.

It was 188/110.

For those of you who don't know what these numbers mean, my blood pressure has always been "textbook perfect" at 120/70. At 188/110, I was in a state known as "hypertensive crisis", described below by the Mayo Clinic:

"A hypertensive crisis is a severe increase in blood pressure that can lead to a stroke. Extremely high blood pressure — a systolic (top number) blood pressure of 180 millimeters of mercury (mm Hg) or higher and a diastolic (bottom number) blood pressure of 120 mm Hg or higher — damages blood vessels. They become inflamed and may leak fluid or blood. As a result, the heart may not be able to pump blood effectively.

.... An urgent hypertensive crisis is when your blood pressure is extremely high, but your doctor doesn't suspect you have any damage to your organs. Signs and symptoms of an urgent hypertensive crisis may include:

- Increased blood pressure
- Severe headache
- Shortness of breath"

I had each of those symptoms.

It was clear: the situation I was sorting out and finally resolving, to which I could directly tie my episodes, might literally kill me.

And so, I took certain steps like starting to take medication (2 different ones, actually), and removing myself from the stressful situation entirely (my BFF Wendy interceded on my behalf to finish some interactions). And I gave up potato chips, which I adore.

I researched ways to modify my diet to see if that could help as well. My salt intake was already low, and people have often asked for salt shakers to sprinkle a little bit extra on food I'd prepared because they were accustomed to using far more.

In doing my research, I was reminded of the DASH Diet, which is an acronym for "Dietary Approaches to Stop Hypertension." It encourages:

- Eating more fruits, vegetables, and low-fat dairy foods
- Cutting back on foods that are high in saturated fat, cholesterol, and total fat
- Eating more whole grain products, fish, poultry, and nuts
- Eating less red meat and sweets
- Eating foods that are rich in magnesium, potassium, and calcium

I bought bananas, for their potassium. I started taking magnesium supplements in addition to my prescriptions and my multivitamins and my calcium pills.

There was virtually no room for improvement on the fruits, vegetables or low-fat dairy foods (no-fat being my usual preference for milk and yogurt). I also eat whole grains almost exclusively, though I can't deny that I have 32 sweet teeth rather than only 1 sweet tooth! I also found that drinking green tea could be beneficial, so I made pitchers of it to have ready in the refrigerator.

With all of that tea loitering around, it only seemed natural to devise a recipe that would incorporate it. Poultry? Yup. Spices for flavor? Yup. Green tea? Yup.

And if I may say so myself, this was so good that you'd never know it had virtually no salt! Served with lots of fresh fruits and vegetables, it's a dish that won't make you feel deprived or as though you're on a special diet.

Oh, and how is my blood pressure now, after waging war against it???

At my last check-up, it was 122/74 ... :)


Tea & Spice Marinated Chicken

4 chicken thighs (skinless, if you prefer)
1 cup green tea, chilled
1/4 cup pomegranate molasses
1/4 cup balsamic vinegar
juice of half lemon
1 teaspoon shawarma spices (available at Middle Eastern markets; substitute 1/2 teaspoon garlic powder, if necessary)
1 teaspoon ginger
pinch of kosher salt
1/4 teaspoon cayenne pepper sauce

Place the chicken into a strong gallon-sized baggie. Combine the remaining ingredients and pour over the chicken. Marinate the chicken for 8 hours or more.

Drain the chicken and place the pieces skin-side down into a large skillet. Cook over medium heat for 10 minutes until nicely browned; turn them over, cover the pan, and cook for 20 more minutes.

Serves 4.