Where The Buffalo Roam

Originally, the Native Plains Indians of North America used just about every part of the bison. Their lives revolved the availability of bison whose original range was from Alaska to Mexico to the Florida panhandle. But by the 1890's this all changed as the bison were being eliminated by European settlers. This occurred for 2 reasons.

First, there was the greed factor. For a good part of the 1800's bison were considered to be in limitless supply. For non-native buffalo hunters they were the equivalent of a gold mine on 4 legs. This group hunted bison from trains and horseback for their tongues, hides, bones and little else. The tongue was, and still is, considered a delicacy. Hides were prepared and shipped to the east and Europe for processing into leather. Remaining carcasses were, for the most part, left to rot. By the time nothing but bones remained, they too were gathered and shipped via rail to eastern destinations for processing into industrial carbon and fertilizer. By the 1890's with numbers nearing extinction, the bison "gold rush" was over.

Easy Turkey Chili for Chilly Fall Days

As the cool weather sets in and autumn activities commence, there is nothing better on a chilly afternoon than a warm bowl of spicy chili.  So, on Sunday, I made chili for my family. But instead of traditional ground beef, I tried Better Than A Bistro’s ground turkey as a healthier alternative. In addition to being lower fat and protein packed, this recipe is simple, delicious and—especially—perfect for a demanding schedule. As it simmered for four hours in a slow cooker, I spent the day with my family, rather than stuck in the kitchen. 

- Jenna

Prep time: 10 min.

Cook time: 4 hours

Makes 10 servings

Ingredients:

2 lbs. Better Than A Bistro ground turkey

29 oz. pinto beans

29 oz. dark kidney beans

29 oz. tomato sauce

1 yellow onion diced

½ cup diced green chilies (typically one large pepper)

½ cup diced celery (typically two stalks)

29 oz. diced tomatoes

2 Tbsp. chili powder (Add an extra Tbsp. for a zestier taste or one less for children)

3 Tbsp. cumin

2 Tsp. salt

1 Tsp. black pepper

2 cups water

Optional toppings:

Low-fat sour cream or plain Greek yogurt

Chopped scallions

Reduced-fat shredded Cheddar cheese

Cooking Instructions:

1.     Brown meat in a skillet until fully cooked, and drain fat

2.     Add all ingredients in slow cooker and cook on low for 4 hours.

3.     Garnish and serve.

Jenna is a mother, publicist and fitness enthusiast living in Providence, Rhode Island. She enjoys following international fashion and taking her two-year-old son on outdoor adventures.

BTAB Chicken and Guacamole Salad

Chicken and Guacamole Salad
(Smoked paprika gives a chicken rich, grill-like flavor-with no cooking. Serve with lime wedges.)

Prep Time:15 minutes
Cooktime: 25 minutes

Ingredients

• 1 ripe peeled avocado
• 1 cup plus 2tbs finely chopped tomato, divided
• 3 tbsp minced fresh onion, divided
• 3 tbsp fresh lime juice, divided
• 1/2 tsp salt, divided
• 1 sm clove garlic, minced
• 1 tbsp minced seeded jalapeno pepper
• 2 cups shredded, skinless, rotisserie chicken breast
• 1/4 tsp smoked paprika
• 8 large lettuce leaves

Directions:

1. Place avocado in a small bowl, mash with a fork. Stir in 2 tbsp, tomato, 1tbsp onion, 1tbsp juice, 1/4 tsp salt and garlic.

2. Combine the remaining 1 cup tomato, 2 tbsp onion, 1 tbsp lime juice, 1/4 tsp salt, cilantro and jalapeno toss well.

3. Combine chicken, remaining 1 tbsp juice and paprika, toss well to combine. Spread about 1 tbsp guacamole over each lettuce leaf; top each with 1/4 cup chicken mixture to 2 tbsp salsa.

Easy Stir Fry Recipe

Stir-Fried Bok Choy & Lettuce & Shiitake Mushrooms
The lettuce represents growing wealth for the coming year, as the Cantonese word for lettuce is saang choy, which sounds like "increasing fortune"

Servings: 8
Serving Size: 2/3 Cup

Ingredients:

• 1 cup boiling water
• 8 (about 2ozs) dried shitake mushrooms
• 2tbsp low sodium soy sauce
• 1 packet equal sweetner
• 1ts canola oil, divided
• 1 tsp ginger, minced and peeled, optional
• 1/2 cup fat free, low sodium, chicken broth
• 2 cloves garlic, thinly sliced
• 8 heads baby bok choy, halved lenthwise
• 1 head (about 8 cups) romaine lettuce, cut crosswise into 1" pieces

Directions

1. Comibine 1 cup boiling water and shitake mushrooms in a bowl, cover and let stand for 20 minutes. Drain mushrooms in a colander bowl; reserving liquid. Rinse mushrooms. Remove and discard stems, cut into quarters and then set aside.

2. Combine soy sauce and equal sweetner in a small bowl, stirring with a whisk.

3. Heat a small saucepan over medium-high heat. Add 1/2 tsp oil and ginger to pan, saute for 30 seconds. Add reserved mushroom liquid and broth; bring to a boil. Cover, reduce heat and simmer for 20 minutes.

4. Heat a wok or large skillet over high heat. Add remaining 1/2 tsp oil to pan. Add garlic; stir fry 10 seconds. Add bok choy; stir fry 2 minutes or until bok choy begins to soften. Add lettuce; stir fry 2 minutes or until lettuce wilts.  Stir in mushroom mixture and soy sauce mixture; cook for 3 minutes or until bok choy is tender.

*For a meal, add meat of your choice! Scallops go great!*

Grilled Salmon With Warm Spinach Salad

Grilled Salmon With Warm Spinach Salad

Serves: 4

Ingredients:

Vinaigrette Ingredients:

The sweet citrus vinaigrette can be made ahead of time and stored in the refrigeration. Use Maple Grove Walnut Vinaigrette or Paul Newman's Low fat dressing. If you prefer to make the dressing from scratch you can use this recipe:

• 1/4 cup fresh low sugar orange juice
• 1 tbsp extra virgin olive oils
• 1 tbsp defatted chicken broth
• 2 tablespoons balsamic blend seasoned rice vinegar (such as Nakano)
• 1/2 teaspoon honey mustard
• 1/2 teaspoon black pepper
• 1 whole clove garlic, minced

Salad Ingredients

• 2 tablespoons fresh lemon juice
• 4 whole BTAB (6 oz) skinless salmon fillets, about 1 inch thick
• 2 teaspoons black pepper
• cooking spray
• 1 package 6 oz fresh spinach
• 4whole oranges, whole, peeled and cut into 6 slices

Directions:

1.) Preheat the frill to medium-high heat. for indoor grilling use the George Forman Grill.

2.) To prepare vinaigrette, combine the first 6 ingredients in a large bowl; stir well with a whisk. If you did not make dressing from scratch this step is where you can substitute your favorite low fat bottled dressing

3.) To prepare salad, drizzle lemon juice over fillets; sprinkle with 2 teaspoons of pepper. Place fillets, skin side up on a grill rack coated with cooking spray, grill 5 minutes on each side or until fish flakes easily when tested with a fork or is at your desired degree of doneness. Remove skin.

4.) Add spinach to vinaigrette in a bowl, toss well. Place two cups of spinach mixture on each of 4 serving plates, arrange 1 warm salmon fillet and 6 orange slices on top of greens. 

Enjoy!