Buttermilk-Banana Pancakes with Pomegranate Syrup

Pancakes:
1  cup all-purpose flour (about 4 1/2 ounces)
1  tablespoon sugar
1/2  teaspoon baking soda
1/2  teaspoon baking powder
1/2  teaspoon ground cinnamon
1/4  teaspoon salt
1  (1-ounce) package uncooked instant farina (such as Cream of Wheat)
1 1/4  cups low-fat buttermilk
1  tablespoon canola oil
1/2  teaspoon vanilla extract
1  large egg
1  cup mashed banana (about 1 large)

Syrup:
1/2  cup pomegranate juice
1/2  cup maple syrup
2  tablespoons pomegranate juice
2  teaspoons cornstarch

To prepare pancakes, lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and the next 6 ingredients (through farina) in a large bowl; stir with a whisk. Combine buttermilk, oil, vanilla, and egg; add to flour mixture, stirring until smooth. Fold in banana.
Spoon 1/4 cup batter per pancake onto a hot nonstick griddle. Turn when tops are covered with bubbles and edges look cooked.
To prepare syrup, combine 1/2 cup juice and syrup in a medium saucepan. Bring to a boil over medium-high heat. Combine 2 tablespoons juice and cornstarch in a bowl; add to pan. Cook 1 minute or until thickened; remove from heat. Serve with pancakes.

Yield: 6 servings (serving size: 3 pancakes and about 2 tablespoons syrup)

Asian Chicken Slaw

Ingredients

Slaw:
2 1/2 cups shredded cooked chicken breast (about 1 pound)
3/4 cup finely chopped celery
1/2 cup chopped sugar snap peas
1/2 cup chopped red bell pepper
1/4 cup finely chopped onion
1 (10-ounce) package angel hair slaw
1 (8-ounce) can sliced water chestnuts, drained

Dressing:
1/4 cup cider vinegar
1/4 cup rice wine vinegar
2 tablespoons sugar
1 teaspoon salt
2 teaspoons low-sodium soy sauce
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground black pepper

Remaining ingredients:
1/4 cup slivered almonds, toasted
1 teaspoon sesame seeds, toasted

Preparation
To prepare slaw, combine the first 7 ingredients in a large bowl.

To prepare dressing, combine cider vinegar and next 6 ingredients (through black pepper) in a small bowl; stir with a whisk. Pour dressing over the slaw; toss to coat. Cover and chill 1 hour. Sprinkle with slivered almonds and sesame seeds before serving.

Yield:  6 servings (serving size: about 1 1/2 cups)

Plasma Jet Chili+

2-3 pounds beef cut in 1 inch cubes
2 15oz cans black beans with cumin and chili spices
1 large (26oz) can sliced jalapeno peppers
1 small (7oz) can chipotle peppers w/adobo sauce
1 26oz jar spicy/sweet barbecue sauce
1 large red onion

1) Chop onion. Drain jalapenos.

2) Combine all ingredients (use half the jar of barbecue sauce) in large crockpot.

3) Cook on low setting overnight. Serve.

August 31: Champex to Mont Fort

Day Summary:

  • 5.5 hours (Kev time)
  • 16 miles (much by chair lift/gondola)
  • gain 1740 m, lose 759 m

This was the first time that our day differed markedly from “Kev time” – and we used a bus and a chairlift for the worst of it.  We left Champex at around 8 (I think) and arrived at the Cabane du Mont Fort close to 4 or 5 (I think – we didn’t keep really good track of departure and arrival times, though which I wish we had, just to be able to document real [50 yr old] time versus Kev Reynold’s crazy pace).

Here is the trip report for today:

Lesson learned for Barry: socks will NOT dry overnight.  Oops!  He washed all of his socks and most of his clothes in the sink/tub at Champex.  Rather, I washed his stuff and some of mine.  My socks didn’t dry either, but everything else did. We hiked with laundry hanging off of our packs today.

Today we hiked 4 hours from Champex to Le Chable, expecting to take the cable car up to Verbier and then to Les Ruinettes.  We met up with Marco and then the 2 Americans we encountered the first day – Cindy and Peter from Flagstaff.  We introduced them to the Finn realizing that they were on the same schedule.

As we arrived in Le Chable, we noticed that the lift wasn’t running – BAD SIGN!

When we reached the station, we found out that the cable had stopped running for the season just the day before.  Damn!  An important piece of information missing from the Cicerone book.  It was at this moment that we first got the idea to create an e-journal of our trip – to save others from similar mistakes.  It was a good thing for us that the cable car was right next to the train and bus station.  The woman in the little cafe/store didn’t speak English, and we don’t speak French.  But then she asked if I spoke Spanish – aha! a language in common – (more or less since I remember very little, and in recent years have used it mostly to order food and get around in Mexico).  But we were able to communicate well enough for us to learn that there was a bus to Verbier leaving in 40 minutes; we could buy the tickets on board; and the cable from Verbier to Les Ruinettes was still running.  YEAH!  Gumby be praised (you know –  be humble and respectable, but above all, be flexible) – he doesn’t mention being lucky.

Although we could have altered our plans, it would have been a pain.  And the bus was probably cheaper than the cable – less than $6.

We figured out as we rode up that this roadway was part of the Tour de France – riding UPHILL on some amazing switchbacks.  I can’t imagine it. There were painted signs cheering on bikers all the way up the very steep road.  This realization also explained the painted signs we had encountered in Le Chable – apparently purchased spots to cheer on participants and make “life statements” – we’ll share our favorite in the photo section.

Verbier is a small ski resort village perched on a very steep hill.  It is crowded with shops, hotels, restaurants and ski equipment stores.  We found a place to buy cheese, salami, cashews and cookies – for a considerable price.  We figure we’ll need lunch for tomorrow and the next day.

We took the cable car up to Les Ruinettes and then walked the short 1 1/2 hours or so to Cabane du Mont Fort – which is really nestled among the ski slopes of Verbier.  Alex (son) would be in heaven here.  Mountain bikers take the cable up and ride crazily down the mountain.  Paragliders come up and jump their way down.  Bell-ringing cows adorn the countryside.  It is an amazingly beautiful place.

As we reached the hut, we encountered some weird, eerie “heads” that started to sing and make noise as we approached.  At first we thought it was the wind.  The heads were strange and the sounds even stranger.  Later we found out that there was a motion sensor that triggered the heads to start singing when someone approached.  I have since Googled and found NOTHING explaining this strange mix of art, music and sick humor!

We are now moved into our private room in le Cabane du Mont Fort; sitting on the patio with a beer and a journal – surrounded by people speaking French and German.

There is one Kiwi couple (Viv and Nancy) who we’ll be able to talk to at supper.  They’ve hiked a lot of places so it will be fun to talk with them.

Important piece of information: we wondered about the “nylon” ropes that appear to enclose the cows.  They looked pretty benign and I questioned the intelligence of the cows….  Turns out they ARE electrified.  Barry made the discovery as we arrived at the cabane and found ourselves walking past BIG cows (just what is cow etiquette? do you look at them or avoid eye-contact?).  We then had to climb under or jump over one of these ribbon ropes.  He grabbed it, planning to hold it up and squeeze under it, but got zapped in the process.  No wonder it keeps the cows inside!

We had dinner with the “down under” crowd – the Kiwis and 2 Aussies (Joe and Ann) – all of whom have traveled a lot – they can help us build our “bucket list” (what to do before you kick the bucket).  The cowbells will serenade us tonight.

———————————————————————————————————————————————————————

In retrospect, the hike from Champex to Le Chable, while offering gorgeous views of green valleys and villages, was kind of like the leg from Champex to Argentiere that we avoided.  It follows and crosses roads, and takes you through little villages along the way, but doesn’t have much rugged wilderness appeal.  If your time is limited, it might be worth considering taking a bus for that leg and hiking up to Mont Fort from Le Chable or Les Ruinettes – however much vertical you want for that day.  On the other hand, the views we were treated to on this day were unique for the trip.  And Cindy (who is a professor of history at Northern Arizona University) reported that she spied old Roman potsherds in a freshly-turned field as we approached Le Chable!

Gorgeous green valley views unique to this leg of the trip

Walking through lovely villages on the way to Le Chable

Once you are in the valley, you walk through a village to reach Le Chable – Barry with Marco

Sidewalk writing on the route of the Tour de France

Our favorite phrase: “It’s riding hard (replace with hiking), suffering and beer”

Sign atop Les Ruinettes – which way from here? (to the left and down the road)

The path at Les Ruinettes was not obvious, except by figuring out which direction you had to head.  This was one of the rare times when we weren’t sure of the trail.  We were actually on a rough gravel road and were able to ask someone driving by (in a 4WD truck) if we were headed in the right direction.  They confirmed and assured us that we would eventually see the foot path to the cabane as it rose above the road on the left.  We spent a little time watching paragliders taking off down into the valley.  What an amazing experience that must be!  Though we had timed the 2-somes floating down into Chamonix and figured that for $200, you only got about 15 minutes of air time.  The single gliders could stay in the air a lot longer (or chose to since they weren’t charging someone for the ride).

Paragliders all set and waiting for the right wind

View of Gran and Petit Combins

Almost there!

The Cabane du Mont Fort was our first mountain hut experience.  It was not very full during our stay, but we did have the opportunity to meet other travelers.  It seemed that the cabane had been remodeled recently (in the last few years).  It had numerous small rooms on the second two levels that provided quite a bit of privacy.  There were many rooms for 3 (like ours – 2 cots and a mattress), for 4 (2 bunk beds) and also 2 larger, dormitory style rooms with mattresses on the floor.  We were on the top floor, and the bathrooms and showers were on the level below us.  There is a room on the main level where you can store your boots and trade for indoor shoes (provided by the hut) or change into your own sandals.  I think there was a little kitchen area where you could also prepare your own food.

Cabane du Mont Fort

Lots of cows and bells

The “talking heads” of Mont Fort (that’s what we dubbed them anyway)

Kind of disturbing, eh?

Great sunset at the end of a day full of the unexpected

Pork Medallions with Pomegranate-Cherry Sauce+

Ingredients

  • 1 (1-pound) pork tenderloin, trimmed
  • 3/8 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1 tablespoon olive oil
  • 1/2 cup pomegranate juice
  • 1/3 cup dried sweet cherries
  • 1/4 cup dry red wine
  • 1/4 cup balsamic vinegar
  • 1 teaspoon cornstarch
  • 1 teaspoon water
  • 1 tablespoon butter

Preparation

1. Cut pork crosswise into 12 (1-inch-thick) pieces. Sprinkle both sides of pork with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat. Add pork to pan; cook 4 minutes on each side or until done. Remove pork from pan; keep warm.

2. Add juice, cherries, wine, and vinegar to pan; bring to a boil. Reduce heat to medium; cook 2 minutes. Combine cornstarch and 1 teaspoon water in a small bowl. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute, stirring constantly. Remove pan from heat. Add butter, stirring until butter melts. Return pork to pan, turning to coat.

Nutritional Information

  • Amount per serving
  • Calories: 269
  • Fat: 10.1g
  • Saturated fat: 3.6g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 0.9g
  • Protein: 24.3g
  • Carbohydrate: 17.6g
  • Fiber: 1.4g
  • Cholesterol: 81mg
  • Iron: 1.8mg
  • Sodium: 310mg
  • Calcium: 27mg

 

Herbed Couscous Pilaf (with variations)

4 points
Yield: 4 servings (serving size: 3/4 cup)

1 tablespoon olive oil
1/4 cup finely chopped shallots
1 cup uncooked couscous
1 cup plus 2 tablespoons fat-free, lower-sodium chicken broth
1/4 teaspoon salt
1 tablespoon chopped fresh flat-leaf parsley
1 teaspoon chopped fresh thyme

1. Heat a small saucepan over medium-high heat. Add oil to pan, swirling to coat. Add shallots; sauté 2 minutes or until tender. Stir in couscous; sauté 1 minute. Add broth and salt; bring to a boil. Cover, remove from heat, and let stand 5 minutes. Fluff with a fork. Stir in parsley and thyme.

Tex-Mex Variation:

In place of broth, use 1/2 cup canned diced tomatoes with chiles, 3/4 c broth and 1/2 c frozen corn.  Omit salt and herbs; stir in 1 Tbsp of lime juice and 1 Tbsp cilantro.

Curried Currant Variation:

Add 1/4 tsp curry powder to shallots as they saute.  Increase broth to 1 1/4 cups.  Add 1/4 c dried currants to pan with broth.  Omit thyme.

Tomato-Feta variation (5 points):

Prepare as directed with less salt (1/8 tsp).  Stir in 3/4 c quartered grape tomatoes, 1/3 c crumbled feta cheese, 1 Tbsp chopped basil and 1 Tbsp lemon juice.

CALORIES 205 ; FAT 3.7g (sat 0.5g,mono 2.5g,poly 0.5g); CHOLESTEROL 0.0mg; CALCIUM 20mg; CARBOHYDRATE 35.6g; SODIUM 263mg; PROTEIN 6.5g; FIBER 2.6g; IRON 0.8mg

Toasted Barley, Green Bean, and Shiitake Salad with Tofu

6 points

Yield: 6 servings (serving size: about 1 1/2 cups)

Tofu:
1 (12-ounce) package extra-firm tofu, drained and cut into 5 (1-inch-thick) slices
1 tablespoon brown sugar
2 tablespoons lower-sodium soy sauce
1 teaspoon grated peeled fresh ginger
1 teaspoon dark sesame oil
1 garlic clove, grated
Cooking spray
Salad:
2 tablespoons dark sesame oil, divided
1 cup uncooked pearl barley
5 cups water
3/4 teaspoon salt, divided
1 pound green beans, trimmed and cut into 2-inch pieces
10 ounce large shiitake mushrooms, stems removed
1 1/2 cups thinly sliced green onions
1/4 cup rice wine vinegar
2 tablespoons lower-sodium soy sauce
2 tablespoons agave nectar or honey
2 teaspoons finely grated peeled fresh ginger
1 garlic clove, minced

1. To prepare tofu, place tofu slices on several layers of paper towels; cover with additional paper towels. Top with a cutting board; place a heavy skillet on top of cutting board. Let stand 45 minutes, pressing down occasionally. Cut each tofu slice into 10 cubes; arrange in a single layer in a shallow dish.

2. Preheat oven to 375°.

3. Combine brown sugar and next 4 ingredients (through garlic) in a small bowl. Pour sugar mixture over tofu in dish, and turn to coat. Let stand for 25 minutes. Arrange tofu in a single layer on a baking sheet coated with cooking spray. Bake at 375° for 35 minutes, turning after 15 minutes. Cool completely.

4. To prepare salad, heat 1 teaspoon sesame oil in a heavy saucepan over medium-high heat. Add barley to pan; cook 3 minutes or until lightly toasted, stirring frequently. Add 5 cups water and 1/2 teaspoon salt; bring to a boil. Reduce heat, and simmer 45 minutes or until barley is tender. Drain; cool completely. Place barley in a large bowl.

5. Cook green beans in boiling water for 4 minutes or until crisp-tender. Drain and plunge green beans into ice water. Drain well; pat dry. Add beans to barley.

6. Heat a grill pan over medium-high heat. Brush tops of mushrooms with 2 teaspoons oil. Add mushrooms to pan, oiled side down. Cook 5 minutes or until browned. Sprinkle evenly with remaining 1/4 teaspoon salt. Cool slightly; slice mushrooms thinly. Add tofu, mushrooms, and green onions to barley mixture.

7. Combine remaining 1 tablespoon oil, rice wine vinegar, 2 tablespoons soy sauce, agave nectar or honey, grated ginger, and minced garlic in a small bowl, stirring with a whisk. Drizzle over barley mixture in bowl; stir well to combine. Serve at room temperature or chilled.


CALORIES 304 ; FAT 9.7g (sat 1.5g,mono 3.2g,poly 4.7g); CHOLESTEROL 0.0mg; CALCIUM 123mg; CARBOHYDRATE 44.4g; SODIUM 628mg; PROTEIN 13.1g; FIBER 9.6g; IRON 4.1mg

Gnocchi with Shrimp, Asparagus, and Pesto+

7 points

Yield: 4 servings (serving size: 2 cups)

2 quarts plus 1 tablespoon water, divided
1 (16-ounce) package vacuum-packed gnocchi (such as Vigo)
4 cups (1-inch) slices asparagus (about 1 pound)
1 pound peeled and deveined large shrimp, coarsely chopped
1 cup basil leaves
2 tablespoons pine nuts, toasted
2 tablespoons preshredded Parmesan cheese
2 teaspoons fresh lemon juice
2 teaspoons bottled minced garlic
4 teaspoons extra-virgin olive oil

1. Bring 2 quarts water to a boil in a Dutch oven. Add gnocchi to pan; cook 4 minutes or until done (gnocchi will rise to surface). Remove with a slotted spoon; place in a large bowl. Add asparagus and shrimp to pan; cook 5 minutes or until shrimp are done. Drain. Add shrimp mixture to gnocchi.

2. Combine remaining 1 tablespoon water, basil, and next 4 ingredients (through garlic) in a food processor; process until smooth, scraping sides. Drizzle oil through food chute with food processor on; process until well blended. Add basil mixture to shrimp mixture; toss to coat. Serve immediately.


CALORIES 355 ; FAT 9.3g (sat 1.6g,mono 4.5g,poly 2.5g); CHOLESTEROL 170mg; CALCIUM 108mg; CARBOHYDRATE 42.7g; SODIUM 747mg; PROTEIN 26.5g; FIBER 3g; IRON 5.7mg

Caribbean Sweet Potatoes and Black Beans+

Yield: 5 servings (serving size: 1 cup sweet potato mixture and 1/2 cup rice)

8 points

1 (5-ounce) package yellow rice mix
3 (4-ounce) links hot Italian turkey sausage (subbed with a spicy chicken sausage)
2 teaspoons butter or stick margarine
1/2 cup thinly sliced onion
1 garlic clove, minced
2 cups Maple Glazed Sweet Potatoes (below)
1 cup fat-free, less-sodium chicken broth
1/2 teaspoon ground cumin
1/8 teaspoon ground red pepper
1/8 teaspoon ground cinnamon
3/4 cup sliced green onions
1 (15-ounce) can black beans, rinsed and drained

Remove seasoning packet from rice mix; discard. Cook rice according to package directions, omitting fat. Keep warm.

Crumble the sausage into a large nonstick skillet, and stir over medium-high heat until browned (about 8 minutes). Drain sausage, and set aside.

Melt the butter in pan over medium-high heat. Add thinly sliced onion and garlic, and sauté for 3 minutes. Stir in the Maple-Glazed Sweet Potatoes and the next 4 ingredients (potatoes through cinnamon), and reduce heat to medium. Cover and cook for 10 minutes. Stir in sausage, green onions, and beans; cover and cook 3 minutes or until thoroughly heated. Serve over rice.


CALORIES 406 (22% from fat); FAT 9.8g (sat 3.9g,mono 4.2g,poly 1.4g); IRON 3.3mg; CHOLESTEROL 62mg; CALCIUM 52mg; CARBOHYDRATE 60.1g; SODIUM 637mg; PROTEIN 20.2g; FIBER 5.4g

Maple-Glazed Sweet Potatoes
(I didn’t use the lemon as directed – just added a little lemon juice)

Yield: 12 servings (serving size: 1/2 cup)

8 cups (1-inch) cubed peeled sweet potato (about 3 pounds)
4 cups water
1/4 cup lemon sections (about 1 large lemon)
1/4 cup packed dark brown sugar
3 tablespoons maple syrup
2 tablespoons butter or stick margarine
1/2 teaspoon ground cinnamon
1/8 teaspoon ground red pepper
Dash of salt

Combine first 3 ingredients in a large saucepan; bring to boil. Cook 20 minutes or until tender, stirring occasionally. Remove sweet potatoes from pan with a slotted spoon, reserving cooking liquid. Bring cooking liquid to a boil; cook until reduced to 1/3 cup (about 12 minutes). Stir in sugar and remaining ingredients. Stir in sweet potatoes; cook 2 minutes or until thoroughly heated.