September 23, 2022 | By Meghan Jaszczak
You'll be falling in love with this Red Flannel Hash recipe! This delicious and affordable meal is made with as much locally sourced food as possible after Chef Michael and Dietitian Meghan made a trip to the Calumet Farmers Market to pick up goods. Read the full recipe here (PDF).
Healthy Eating Tips from Dietitian Meghan
- Balanced Meal
- The recipe featured is a dietitian’s dream – rich in protein and healthy fats from the eggs, some energy-boosting carbs from the potatoes, plus an abundance of low-starch and high-fiber veggies like cabbage, beets, and onions.
- Protein-Packed Breakfast
- If able, incorporating higher protein intake at breakfast has been shown to reduce cravings later on in the day. Aim for 15-20 grams of protein in the morning (if eating 2 eggs, this would be close to your protein goal).
Cooking Tips from Chef Michael
- Sautéing Veggies
- Keep an eye on the garlic. It can burn easily, which can make the dish taste bitter.
- Due to the different levels of firmness and water content in the veggies, you’ll want to sauté the veggies in batches.
- Onions and garlic first (cook just enough to soften)
- Beets and potatoes second (they are much firmer and will take longer to cook)
- Cabbage will be added last.
- Ingredient Swaps
- You could use other small potatoes like Yukon gold or purple potatoes in place of red potatoes. Russet potatoes would not be a great substitute as it tends to crumble.
- Can use fresh herbs instead of dried. Dried herbs are more concentrated, meaning their flavor is more intense. A little goes a long way. The herbs used in this dish (oregano and thyme) tend to be milder, so you can be a bit more generous with how much you use.
- If you don’t like cabbage, or don’t have it on hand, you could easily swap the cabbage out for kale, broccoli, or swiss chard. If purchasing beets that have the tops on them, you can chop the beet greens and sauté them in with the cabbage as well.
Farmers Markets in Michigan’s Keweenaw Peninsula
From Calumet to L’Anse there are several great farmers markets in Michigan’s Keweenaw Peninsula. Our friends at the Western U.P. Food Systems Collaborative have put together a great resource on this that gets updated regularly. Check out a full list of farmers markets here, wupfoodsystems.com/farmers-markets.
About Biblio Bistro
The Biblio Bistro series strives to show that healthy cooking doesn’t have to be boring or laborious. Our goal is that by watching this series, participants can feel more confident and curious in the kitchen, all the while increasing fruit and veggie intake and supporting the local food system! Learn more about Biblio Bistro at pldl.org/biblio-bistro.
About Portage Health Foundation’s Food Initiative
Portage Health Foundation is passionate about making a difference when it comes to food in Baraga, Houghton, Keweenaw and Ontonagon counties. PHF’s Food Initiative is two-fold. First, the food initiative aims to improve access to locally grown and healthful foods within our community. Second, it provides educational resources and tools to promote sustainable changes to eating and lifestyle habits for all. Learn more about this initiative at phfgive.org/food.