Shortly after our second son was born my friend brought us a batch of the most amazing homemade chicken sausage patties. The gift of food when you have a newborn is tremendously helpful.
What made this particular gift especially sweet was the thought she took in choosing the recipe. When I asked her later for the recipe she added that she wanted to make us something reflective of the way my husband and I prefer to eat.
Her thoughtful choice of postpartum nourishment was a beautiful way to demonstrate affection for our family while respecting our need for a healthy meal.
The tradition of showing love with food is deeply woven into the fabric of our culture. Advertising images regularly depict families bonding while gathered around a table filled with favorite foods. The beloved mothers of the 1950s and ’60s sitcoms woke up early to put an abundant hot breakfast on the table. In the afternoon they welcomed their children home from school with plates of warm cookies and frosty glasses of milk.
These food-centric images influence our relationship with showing love to our family and friends. I love thinking of the kitchen as the heart of a home. Studies show tremendous benefits to families who regularly share meals. My dream is for the food to show respect for their loved ones’ health and well-being as well as communicate affection.
At this point in my life, feeding my loved ones with food that is both delicious and nutritious is a no brainer. I have found that food high in fat and calories forces our bodies to spend more energy dealing with the extra junk, leaving us tired and feeling gross.
I want my family and friends to be around for a long time. When planning a meal, I choose foods that will nourish and fuel them. I pay special attention to the natural colors, textures and flavors of each ingredient and let them shine as much as possible.
Next time you plan a meal think of it as a message of both affection and respect. Choose brightly colored fruits and vegetables and combine with nourishing proteins. You can whip something up quickly or pick something with many steps and lose yourself in the process. By sharing lovingly created, respectful meals, we are doing our part to ensure our families and friends will be lively and present for many years to come.
Sweet potato and kale chicken patties
1 teaspoon oil
1 small bunch (1½ ounces) of green onions, minced (about ½ cup)
1 1-pound sweet potato, peeled and diced into tiny pieces (about 3 cups)
1 teaspoon Kosher salt (divided)
1 medium (1/2-pound) green apple, minced (about 1 cup)
3 loose cups (3 ounces) of finely chopped kale, (leaves only)
2 pounds lean ground chicken
2 large eggs
¼ cup whole wheat flour
1 teaspoon minced garlic (about 2 cloves)
½ teaspoon fennel seeds, crushed lightly
1 tablespoon coarse deli mustard
1 tablespoon minced sage leaves
Make sure the first six ingredients are prepared before beginning to cook.
Warm oil in a large skillet over medium high heat add green onions and cook until tender (about 2 minutes). Add the sweet potatoes and season with a couple pinches of the pre-measured salt. Sauté for 5 minutes, or until the potatoes are just barely tender. Stir frequently. When cooked, scoop the potato mixture into a medium bowl. Set the potatoes aside and return the pan to the heat.
To the skillet, add the diced apples and a pinch of the pre-measured salt. Sauté for 3 minutes. Add kale and cook until wilted (about 2 to 3 minutes). Add the cooked ingredients to the sweet potato mixture and set aside to cool.
In a large mixing bowl (with room for your hands) combine the chicken with the eggs, flour, garlic, fennel seeds, mustard, sage, and remaining salt. Fold the ingredients together a few times with a fork or your hands. Add the cooled sweet potato mix and continue to fold the ingredients together until everything is evenly distributed. Do not over mix (the meat will turn mushy).
Cover the bowl with plastic wrap and refrigerate for 4 hours or overnight.
After the mixture has rested, divide the chicken into 14 (4-ounce) portions then flatten each portion into 1-inch thick patties.
For best results, cook these in a single layer in a well-oiled castiron pan over medium heat for about 5 minutes on each side. For results that are nearly as good, cook the patties in a single layer in an oil misted large non-stick pan. Cook about 6 minutes per side, flip when a golden crust has formed. For either method: Your patties should be cooked to an internal temperature of 165 degrees. If they have a dark crust on each side but are not yet cooked in the center, or you are unsure, finish the patties on a sheet pan in a 350-degree oven for about 10 minutes or until fully cooked.
Prep time: 4 hours 40 mins, Cook time: 20 minutes, Yield: 14
Nutrition: Serving size: 1 4-ounce patty. 141 calories, 4g fat, 12g carbohydrates, 3.3g sugar, 260mg sodium, 2g dietary fiber, 14.5g protein; Weight Watchers Points Plus: 3.
Rose McAvoy blogs at Light for Life at www.heraldnet.com/lightforlife and also at halfhersize.com. Email her at rose@halfhersize.com or find her on Twitter at www.twitter.com/halfhersize.
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