Summer Berriness in Montana ... Part 1

This article appears in the July 2011 issue of Magic City Magazine. Since the magazine is not currently online, I wanted to share the info with you here ... along with a couple of gorgeous photos by my daughter, Rebecca Bredehoft.

For Montana locavores, the wild summer berries of our beloved mountains are the crown jewels of local foods. With their brilliant colors, intense sweetness, and nutrient richness, Montana berries have all the benefits of those exotic super fruits from faraway jungles (without the excessive carbon footprint necessary to transport them here!).

And then, there is the joy of berry picking. Buying berries in a supermarket pales in comparison to the delights of a sunny afternoon in a wild berry patch. Since they were old enough to walk, I have hunted wild berries with our children on the trails and hillsides around East Rosebud Lake. I will always treasure those hours of talking and eating – and, with any luck, taking a few back to top a bowl of ice cream.

I must admit that my personal favorite among the berries of Montana are the Wild Red Raspberries. After the 1996 fire at East Rosebud Lake, the raspberries flourished in the newly burnt areas. Their rapid re-growth and brightly colored berries were a reassuring sign that the hillsides would return to their previous glory. They have – and we have had some spectacular raspberry years, sometimes with enough berries to make a pie or cobbler after feeding our faces along the trail.

Like all the berries in this article, wild raspberries were extensively used by Native American tribes, as a medicine, food, and ingredient for pemmican. Not surprisingly, pemmican with berries was highly prized and used mostly for weddings and other ceremonial purposes. The leaves and roots were prized for their anti-inflammatory, decongestant, and stimulant properties, and were thought to have agents that promoted healing for diseases of the eye and labor contractions in pregnant women. Personally, I have never been willing to ‘waste’ my raspberry treasures to create a face mask, reportedly used by native women.

If you do get any wild raspberries home, they can be used in any way that you would use their cultivated cousins. Personally, I think that their delicate flavor is perfect sprinkled on a salad of baby greens, especially baby spinach. Nutritionally, they are an excellent source of both vitamin C and fiber. They also contain 10 times more antioxidants than broccoli or tomatoes, including some unique compounds that are not found in any other produce items.

Watch for Part 2 ... with delicious chokecherries, huckleberries, and more!

For more details on Montana edible berries and other plants, visit the online guide at http://montana.plant-life.org. Each presented species has its own page with pictures, a full description and, where applicable, information about edibility, medicinal and poisonous properties.

Delicious Ways to Prepare Fish Quickly and Healthfully

In Montana, fish and summer go together naturally. Whether you eat your fish in the campground or back at home, here are some tips for delicious, quick, and health-smart fish meals.

Fish is done when the color turns from translucent to opaque (white) or has reached 140 degrees F to 145 degrees F internal temperature. Do not overcook.

Grill it!

The best grilling fish are sturdy and fattier, such as grouper, salmon, tuna, swordfish, and trout. Use a very clean, lightly oiled grill or a cedar plank (presoaked in water). For delicate fish, use a grill basket or two layers of foil. Remove fish from the basket or foil as quickly as possible so it doesn’t stick. Most fish will cook in 4 to 6 minutes per side.

Bake it!

Heat oven to 450 degrees F. Spray a baking sheet or shallow dish with nonstick cooking spray. Place fish in a single layer; season as desired. Bake 10 minutes per inch, uncovered or until fish is done. Fish also bakes in parchment paper (folded over and sealed with a few cherry tomatoes, fresh herbs, a little wine, and green onions) for about 20 minutes.

Sauté it!

Three tips can sauté fish perfectly every time: (1) Use just a bit of olive oil; (2) make certain the pan is thoroughly preheated; and (3) do not overcrowd the fish. Sauté thin fillets over medium high heat for 2-3 minutes; then turn, cook 1 to 2 minutes more. Remove pan from heat and let the residual heat cook the fish. Sauté thicker fish 4 to 6 minutes per side.

Poach it!

Poaching is a cooking method that involves hot liquid, this case milk. Put a firm fish fillet, such as haddock, cod, or salmon, in a small baking dish and cover with non-fat milk. Sprinkle the top with some seasoned bread crumbs and grated Parmesan cheese. Bake fish at 400 degrees F for about 20 minutes, depending on the thickness of the fillet.

Microwave it!

Spray a microwave-safe dish with nonstick cooking spray. Cut fish in half and arrange in dish so thick center portions are to outside; place fish in a single layer and do not crowd. Microwave on high 5 to 10 minutes, depending on amount and thickness. Make sure to rotate the fish halfway through the cooking time so the fish cooks evenly.

Take MyPlate Camping

The new USDA healthy eating icon, ChooseMyPlate.gov, can also help your family enjoy high energy, great tasting meals on all your camping adventures.

PLAN

Preparation at home makes things much easier around the campfire. By pre-cooking and packing at home, you’ll have more time for hiking, fishing, canoeing, and relaxing. Planning ahead also means you won’t have to haul lots of kitchen equipment around.

• Slice, dice, spice and FREEZE: Meat and poultry are easier and safer when the prep work is done at home. Cut into suitable serving sizes – and trim away excess fat and skin. Add herbs, spices, or marinades – and freeze in leak-proof bags or plastic containers. Frozen meat will also help your cooler stay cold.
• PRE-MIX as many ingredients as possible: Pre-mixing saves time and reduces messy camp cleanups (reducing hungry animal visitors too!). For example, mix all dry ingredients for pancakes or cornbread (baked in a Dutch oven) together and store in a plastic bag. Add water, milk, or eggs when it’s time to cook and throw the bag away.

EAT

• Get colorful with fruits and veggies: Fresh or dried fruit makes perfect snacks, with no refrigeration needed. Fill baggies with your family’s favorite flavors and make sure they always have one handy in a pocket or pack. For MyPlate veggies, bring pre-mixed salads and plenty of ready-to-eat options like baby carrots and sliced peppers.
• Go hearty with whole grains: MyPlate suggests making half your grains whole, which is easy to do at any camping meal. Oatmeal is a wonderful way to start the day, with lots of energy for hiking and boating. Whole grain breads make delicious wraps and sandwiches at lunch time. Toasted whole grain buns are just right with burgers!
• Pump up camp dinners with lean protein: Hot dogs are high in sodium and low in protein. To get plenty of MyPlate lean protein, grill lean beef, poultry, fresh fish, or wild game. Quesadillas are easy to create in a heavy pan with whole grain tortillas, low-fat cheese, grilled veggies, and sliced chicken or pork (pre-cooked at home).

ENJOY

Treat your family to some new flavors in your camping meals this season. And always remember to be food safe by keeping hot foods hot and cold food.

Celebrate SUMMER with a MyPlate Picnic

The new USDA healthy eating graphic, ChooseMyPlate.gov, is a simple guide to smart meals anywhere. You can use MyPlate to quickly and easily plan healthful meals at home and on the go. MyPlate is perfect for summer picnics, since many picnic plates are already divided into sections!

PLAN

The KISS Principle (Keep It Super Simple) is a delicious way to make picnics popular with people of all ages. Choose a limited number of foods (no more than 4 to 5 items) that can all be served at the same time. Make the meal fun with a simple theme - like red, white, and blue foods for the 4th of July or an all-kebob meal on small skewers.

• Plan picnics for the yard, park, or lake: A picnic can make any meal special. Use beach towels for lunch in the backyard or pack a weeknight dinner to the park.
• Plan to keep picnic food safe: Always keep cold foods cold and hot foods hot. Frozen water bottles and juice boxes can do double duty as drinks and as chill packs.
• Plan active fun with your picnic: Plan to play before and/or after you eat. Bring along a Frisbee® or two. Pack some balls (or water balloons when it is really hot).
  

EAT

• Go fresh with fruits and veggies: Summertime is a very tasty time to follow the MyPlate tip to fill half your plate with fruits and vegetables. Farmer’s markets and supermarkets have local produce at great prices. It’s easy to prepare simple tossed or fruit salads at home. Or take a bag of baby carrots and slice a melon once you arrive.
• Go hearty with whole grains: Sandwiches, wraps, and pita pockets are perfect for picnics. MyPlate says to make half your grains whole, like whole wheat bread for sandwiches. Whole grains (cracked wheat, barley, brown rice, and the exotic quinoa) also make delicious cold salads, with chopped veggies and light dressings.
• Go smart with protein and dairy: MyPlate suggests protein and dairy foods at every meal. Protein can be tuna in a sandwich or a cold salad with black beans or chickpeas. Serve well-chilled plain or flavored milk (fat-free or 1%) or refreshing drinkable yogurts. String cheese is always popular with kids and easy to carry along.

ENJOY

Treat your family to regular picnic times this summer. Everyone can enjoy time to eat in a relaxed and casual setting. Just remember to keep fun on the menu!!