Easy Espresso Balsamic Chicken Tenders

While in Breck, Kelley’s dad, Steve, had mentioned a local olive oil and balsamic vinegar store that just opened. Knowing his daughter was married to a passionate foodie, he figured this was great info to share with us….and he was right!

Olive Fusion is a warm and cozy store with fine naturally flavored and non-flavored oils and vinegar around the perimeter. Vinegars were on one side and extra virgin oils on the other. Their very aged and intense balsamic vinegar had its own location separate from everything else to let you know its important status.

The two women in the store were more than happy to help us and urged us to sample anything we wanted. The oils and vinegars offered were all displayed with labels and small cups beside each bottle for anyone to try. If you are put-off by the thought of sipping vinegar and oil alone, you have not tried the intense flavors Olive Fusion has to offer. But, they do provide bread for dipping if you just can’t stand the liquid alone.

Kelley and I enjoy vinegar more than oils, but we tried several flavors of each variety. There were a few white balsamic vinegars along with many of the more popular dark red types. We tried flavors like dark chocolate, maple syrup, honey ginger, raspberry, and our favorite…espresso! The sweet tanginess of the vinegars makes them useful for a variety of dishes.

Inside Olive Fusion with shiny vats of fine oils. Bottles filled to order!

Some of the flavored oils offered were wild mushroom, garlic, cilantro onion, and a very spicy red pepper-infused oil. Kelley’s parents enjoy using extra virgin olive oil for the health benefits and flavor, so we picked up a bottle of the garlic flavored oil to give as a gift for letting us stay in their condo. For ourselves, we purchased a small bottle of the garlic “evoo” and a big bottle of espresso balsamic vinegar. There were also multiple salts with concentrated flavors to try; we lovvvvved the black truffle salt, but didn’t purchase any.

Kelley loves pouring balsamic on a stack of whole grain toast almost every night to accompany dinner, but we decided to reserve the espresso vinegar for special applications.  With the intense garlic flavor of the oil, this will be great mixed into any cooked grain or simply combined wth vinegar and drizzled on a salad. There are more uses for vinegars than just as a salad dressing or bread dipper; here’s a breakdown of its uses by age:


3 to 5 years, this is the youngest group and is good for salad dressings, dipping sauces for vegetables and bread, and marinades.

6 to 11 years, this is the middle age group that is more viscous and versatile. Use it in sauces (at the end of cooking), in risotto and pasta dishes, in marinades and mixed with Greek yogurt or mustard for a sandwich condiment.

Well-aged balsamic vinegar is anywhere from 12 to 150+ years and is best used after cooking complete, and in mild dishes so it can shine on its own. Use it to flavor meat like chicken, steak, fish or veal. It goes well with fruit and cheese pairings like strawberries, peaches and pears, along with ricotta or feta cheese. It is also great enjoyed by itself (just a small amount) or added to water (sparkling or not) for a refreshing beverage.


This week I decided to use our newfound liquid treasure to cook chicken tenders. I didn’t even have to marinate these to make them shine with espresso balsamic vinegar. Any cut of meat, poultry, or fish would work for this and I plan on using the vinegar on each type. Try sautéing mixed vegetables and add some vinegar towards the end to allow it to reduce and caramelize on the veggies.

You can see how thick the balsamic is...YUM!

For the tenders, I seasoned each side with sea salt, pepper, cumin, cayenne, mustard, paprika, garlic powder (not salt!), oregano, and basil. I placed the chicken in foil, drizzled the espresso vinegar over and around each tender, wrapped up the foil and baked in a pre-heated 350 degree oven for 35 to 30 minutes. Enclosing the chicken in foil with the vinegar allows it to absorb the steam created and makes for an intense flavor while keeping everything moist.

Great side profile of the tender tenders...

Love the look of seasoned chicken darkened with espresso balsamic!

I cut the chicken into cubes and placed on top of a baked sweet potato with a side of steamed veggies and drizzled with more espresso balsamic for one of our lunches this week. Just another food combo (sweet potato + balsamic) designed to make a happy wife!

It's hard to see, but there's a jersey sweet potato under that chicken.

Check out Olive Fusion's page on Facebook where you can e-mail them to order the products right to your home.  They have their own web page in the works and hopefully it will be up soon.


Have you tried flavor oils and/or vinegars before? 

Friday Five: Relaaaaaax....with these Anti-stress Foods

Food is a common go-to item when we are stressed. A problem for most of us is the type of food we choose usually provides little to no nutritional value since they are most likely processed and packaged products. Pick a day to spend an hour or two putting healthier options together so they are ready when you need them.

There are many healthy foods than provide essential vitamins, minerals, and nutrients to help ease tension at work, on the road, at home, or anywhere. Since it is Friday, most of us should have lower stress levels, but gather one or all of the following foods to prepare for the dreaded Monday and keep away from unhealthy alternatives.

 

Nuts

A shortage of selenium is associated with increased anxiety, depression, and fatigue. Nuts like Almonds and Brazil nuts contain selenium, and we don’t need a lot of it to ease stress. Most nuts are also a good source of other minerals like magnesium and zinc, along with vitamins B2 and E. A daily dose (just a handful) of mixed nuts a day will be enough to keep you from going…errr….nuts. Other foods with selenium (but not as much as nuts) are Shitake mushrooms, tuna, salmon, and other fatty (the healthy kind) fish.

Spinach and Broccoli

Magnesium and potassium help to keep our nerves and muscles relaxed. A deficiency in these minerals can lead to muscle tension, cramps, irritability, and fatigue. Spinach and broccoli happen to be a powerhouse for both minerals, and are also an excellent source of vitamin A, C, E, iron and folate. Just one cup of fresh spinach or broccoli a day will go a long way at keeping stress in check. Opt for organic when possible as these veggies are among the highest in pesticides. Other foods high in magnesium include halibut, pumpkin seeds, and peppermint Alternative sources of potassium include avocado, banana, kale, Brussels sprouts, cabbage, winter squash, eggplant, and tomatoes. Herbs like basil, lemon balm, and chamomile also provide a healthy dose of stress-fighting minerals; sprinkle on top of most meals and wash anxiety away with flavor!

Low-fat or Skim Milk

Is it surprising that milk has a calming effect? Milk works because it contains the protein amino acid tryptophan, which is converted to serotonin. This neurotransmitter not only helps you to relax, but also makes you sleep more soundly. Milk is high in antioxidants and vitamins B2 and B12, as well as protein and calcium. A bowl of whole-grain cereal with low-fat or skim is a great way to start or end your stressful day. To note, tryptophan occurs naturally in nearly all foods that contain protein; including most nuts, seeds, legumes, fish, and meat.

Oats

Complex carbohydrates enhance the absorption of tryptophan, which is used to manufacture serotonin; basically nature’s Prozac. Oats provide high quality starches that won’t flood your blood with sugars which might cause an insulin spike. They are also a good source of soluble fiber which helps to lower cholesterol in your blood. To get the soothing effect from oats, eat them together with a protein like nuts, seeds, milk, yogurt, or cottage cheese. Try making the Overnight Oats I posted about in the past; baked as a portable snack, or right out of the container are both tasty options. Popular alternatives are whole, unrefined grains and legumes you can choose to help quell stress levels.

Reduced Fat Cottage Cheese or Plain YogurtReduced fat cottage cheese is high in protein and calcium, and low in fat and sugar. Plain yogurt has a higher sugar content, but it is naturally occurring, and equally satisfying. Mix one of these with fruit high in vitamin C like blueberries, strawberries, or oranges since vitamin C plays a vital role in fighting free radicals that get released when you're stressed. Beware of non-fat cottage cheese and there are many added gums, starches, and other fillers to maintain an ideal consistency. I found that the Daisy and Nancy's brands are the only available varieties with just skim milk, cream, and salt as ingredients in my area. As with most protein containing foods, cottage cheese is also a great source of the essential amino acid tryptophan.

I just noticed 3 of my 5 choices include a bowl and a spoon.  If you can't tell, if I have a bowl/cup and spoon in hand, chances are my stress levels are low!

Do you already include these foods in your diet but you’re still stressed? There are several foods that can contribute to raising stress levels and should be consumed moderately or not at all.  These include caffeinated beverages, trans fatty acids, sugar, and alcohol. Caffeine is known to cause anxiety and raise stress hormone levels; trans fats compromise the immune system; which causes more stress on the body and increases your risk for heart disease; sugar can spike blood sugar levels, which robs your adrenal glands of their ability to control stress hormones and protect the body against stress; excessive alcohol consumption is also harmful to the adrenal glands. Just keep these products limited in your daily life and you should be safe.

Most people are able to find one of the five things I listed as something they enjoy eating. Try incorporating these in your diet and see if you are able to better manage your stress levels. A point to keep in mind is that these foods are meant to help reduce stress in your life, diet alone will not solve everything, but it’s a great step in the right direction.

What do you plan on using/eating to battle stress in your life?