All You Create

When it comes to side dishes for Thanksgiving, no other side dish creates such warm, nostalgic feelings as does the classic green bean casserole. And for good reason—its warm, ooey-gooey goodness with the crunchy, tasty topping fosters the allusion of being healthy (look, ma, we’re eating our vegetables!) while über-satisfying our taste buds.

Here’s the kicker: It can taste even better.

The side dish of all Thanksgiving side dishes (photo: http://www.flickr.com/photos/pagedooley/3140151878)

It’s true. While it’s not going to win any awards for being a healthy food choice, green bean casserole tends to be served around the holidays and not very often any other time. So when it comes time to count calories, this updated version of the ultimate side dish is better left alone; but in the interest of enjoying the Thanksgiving meal—and getting high praise for your culinary skills—this recipe can’t be beat. Just make sure to counter the extra helping by adding another workout (or two) to your regimen. Then dig in and enjoy the food, family and friends.

Mom’s Green Bean Casserole
(Serves 6)

1 can cream of mushroom soup
1/2 cup milk
1 1/2 tsp. soy sauce
Black pepper
2 cans cut green beans, drained
2.8 oz. can french fried onions
Muenster cheese, sliced

In a 1 1/2 qt. casserole, mix soup, milk, soy sauce, pepper, green beans and 2/3 cup onions. Bake at 350 degrees for 25 minutes. Stir the mixture. Lay slices of cheese on the mixture, then top with remaining onions. Bake five to 10 minutes longer, until cheese is bubbly and onions are golden.

The Muenster cheese is the secret ingredient that makes this dish literally and figuratively sizzle. Be prepared to give the secret up!

It’s true: The first food everyone thinks of when the wicked Wichita winds pick up, the trees change color and the temperatures plummet is chili. And that — when it comes to good health — is not a bad thing.

Chili is a hearty dish that satisfies the stomach almost as well as it does the soul. Many recipes call for ground beef of some sort, which is typically not the healthiest option. According to Dr. Andrew Weil, foods high in cholesterol — a contributing factor in heart disease — include red meat. A heart-healthy and very tasty option for a cold night’s dinner is vegetarian chili.

For those who still hanker for meat in their chili, take note: Veggie crumbles are found in the grocer’s freezer section. One bag equals one pound of meat, minus the high fat content but plus the texture of ground beef. The crumbles are so yummy in chili, you might find yourself trying them in other recipes, such as tacos or enchiladas.

Veggie chili comes in many forms and inventive cooks may add a bevy of vegetables; sweet potatoes, butternut squash, zucchini and corn all make terrific additions. Here is a classic recipe that calls for a fork — it’s that thick.

The spice that gives chili its enormous flavor (Photo: http://www.flickr.com/photos/mckaysavage/3504585620)

Crazy-Thick, Crazy-Good Veggie Chili

2 tbsp. oil
3/4 white or yellow onion, chopped
2 tbsp. garlic, minced
1 green pepper, chopped
1 can diced tomatoes
1 can dark red kidney beans, drained
1 can black beans, drained
1 can pinto beans, drained
1 small can tomato sauce
Ketchup, 2–3 squirts
4 tbsp. chili powder, plus more to taste
Worcestershire sauce, several healthy shakes
1 tsp. cilantro
Pinch red pepper flakes
Black pepper, to taste
Water, as needed
Shredded sharp cheddar
Oyster crackers

Heat oil; sauté onions and garlic for 3–5 minutes. Add green pepper, sauté for another 2 minutes. Add next ingredients, through black pepper, stirring to combine. Let it simmer for 20 minutes to blend the flavors, adding spoonfuls of water as needed, but keep in mind that this is a thick dish.

Serve in bowls and top with grated cheese and oyster crackers. A frosty drink goes well with this chunky chili.

Running in Wichita can be challenging, what with the blazing summers and frostbite winters testing a runner’s commitment. The climate transition can wreak havoc with outdoor enthusiasts’ sinuses, making running seem like an impossibility. Yet Wichita runners continue to pound, pound, pound the pavement. How do they do it?

A few tips and tricks can keep even the most willy-nilly runners motivated during the transition from summer through fall and into the winter months:

Running partners increase safety and motivation. (Photo: http://www.flickr.com/photos/liquene/3224813469)

Master mind games

Nothing works better to trick yourself into pulling on the running gear and running those few extra blocks than playing mind games. Let’s say that it’s the first cool morning, and getting out of the toasty bed just doesn’t seem doable.

Let the mind games begin.

It’s fair to tell yourself that it’s warmer today than it will be in a few months, and in order to still be running in a few months, you have to keep going now. Once you get dressed, you tell yourself, you’ll be more motivated. Once you get those first few blocks past you, you’ll get into your rhythm and wonder why you ever would have chosen to huddle in bed for just a few minutes more; you know that it wouldn’t have been worth it.

So now you’re running, feeling the crisp air enter your lungs and nip at your exposed ears (next time, remember to wear a headband). And the miles fly by and you’re almost at your halfway mark. Your mind is now telling you that you are so looking forward to that halfway mark.

Time for another mind game.

You want to increase your mileage—you’ve been telling all of your running friends as much. Now’s the time to do it. Instead of turning around at the usual midpoint, why not tell yourself that you can make it to that next tree first, and then you’ll turn around? Or the next corner after that tree? Or the sign post just beyond the corner? What about adding two minutes to your time? Hey, you can do anything for two measly minutes; anyone can do that.

How about counting traffic? You won’t take a break until the 20th car goes by. The 20th bue car. Going away from you.

Or how about adding up all the weird stuff you see on the side of the road? A lighter. A knife. A sock. A dead possum. (So, so sorry, possum.) A very old banana peel. A thing that looks like a nickel—but wait, that’s not a nickel. Hmm. What is that thing? Cigarette butts. How many cigarette butts? Too many, that’s for sure.

If you’re like many, many runners in town, that’s exactly how you’ll increase your mileage. And sometimes, on your way to the farther tree or corner or sign post, your mind might wander. And it might just wander long enough to allow you to run right past that tree or corner or sign post without your knowing it. The next thing you know, you’ve increased your mileage without killing yourself. That’s an effective mind game.

Dress for running success

It’s sometimes hard to gauge what to wear on a run when the weather changes. Perhaps the easiest thing to remember is to layer lightly. Once you start warming up, the temperature won’t feel as biting as when you first started out. Many runners run year-round in shorts. Others bundle up at the first sign of autumn. If you tend to get cold easily, pay attention to extremities. Try wearing shorts and a long-sleeved shirt—moisture-wicking material is the most comfortable—and protect your hands with gloves and your ears with a headband. Ears can be especially vulnerable to cold, inducing a headache if they get too chilled.

Along with the fall and winter months comes early sundown. Ensure that you are a safe runner by wearing reflective clothing; you should be as visible as possible to any vehicular traffic. Wear light or bright-colored clothing, as well; black may seem chic or cool, but high visibility rules.

Run smart

You’re smart to run; taking care of your health and attitude are paramount to living well. Make sure, too, that you’re a smart runner. If you run on the roads, always (always!) run against traffic. In the United States, this means running on the left side of the road, hugging the outside edge of pavement. Some roads have outside lanes for cyclists and runners. Drivers are supposed to stay off of these lanes; however, many drivers pass a car ahead of them, which is turning left, on the right side. This is usually illegal, but it happens all the time. Drivers don’t look for runners (or cyclists or motorcycle drivers, for that matter). Be continuously aware of that fact.

Do you run with headphones? Be especially diligent about looking each way for oncoming cars. Even if you have the right of way, look before crossing. Runners often get sucked into the groove of whatever song that’s playing and they forget to check for traffic. Don’t be a statistic.

Don’t run by yourself in isolated areas in the dark. Just don’t do it. It’s not smart any way you look at it. Instead, choose running paths or areas that are well-frequented or in public view.

Run politely

Acknowledge other runners, walkers or cyclists with a quick wave, nod or smile. Show a driver who stopped short in a driveway so that you could zoom in front of the car that you appreciate the gesture—a peace sign or thumbs-up gesture is all that’s needed. Don’t purposely try to step on ants or grasshoppers that might cross your path. Remember: You’re in their home.

Run because you can

This might be the most inspirational way to get out that door and on the road. Think back to a day when you felt sick as a dog and were stuck inside. Think of a friend or co-worker who is just getting into running and looking to you for advice. Think of someone you know or saw who can’t run because he or she is wheelchair-bound or has emphysema or broke a foot or can’t find the time or can’t find a babysitter or lives in a war-torn country or doesn’t have the inspiration that you do. Run because you know that you’re going to have a monster meal for dinner tonight—and possibly pie. Run because you can.

Many happy trails to you.

Winter squash — in all kinds of shapes, sizes and gorgeous colors — take over produce aisles when the temperature drops, leaves change color, woodpiles grow and comfort foods replace summer salads. It must be autumn.

Varieties of winter squash include butternut, acorn, hubbard and turban squash, as well as pumpkin. All winter squash have tough skin that is more difficult to pierce than that of its cousins, the cucumber and melon. The hard shells provide a longer shelf life — sometimes as long as six months.

A variety of good-for-you winter squash (photo: http://commons.wikimedia.org/wiki/File:Squash_Decor.jpg)

Winter squash offer a variety of health benefits. They are good sources of vitamins A, C, B5 and B6, potassium and manganese, as well as dietary fiber. They provide folate, copper, niacin and thiamin. They also have beneficial omega-3 fatty acids.

Research is still forthcoming, but early results show that winter squash contain anti-cancer and anti-inflammatory properties and help relieve symptoms of benign prostatic hypertrophy (BPH). Consuming winter squash may also lower the risk of developing lung cancer, according to a Kansas State University study.

Winter squash can be added to the typical comfort foods of the colder months. Pumpkin bread straight from the oven warms the heart, as well as the tummy. Spaghetti squash is delicious with fresh pasta sauce and grated Parmigiano-Reggiano cheese. And cubed acorn squash adds a subtle sweetness to soups.

Try this easy recipe for Gold Rush Chili, made with butternut squash — but be prepared to offer second helpings:

1 butternut squash, peeled, de-seeded and cubed
3 tbsp. olive oil
1 white onion, chopped
4 cloves garlic, minced
1 bell pepper, chopped
2 tsp. oregano
2 tbsp. chili powder
1 1/4 tsp. ground cumin
1/4 tsp. chipotle chili powder (or more for a little kick)
2 15 oz. cans diced tomatoes
1/2 cup water
Salt and fresh-ground black pepper, to taste
2 15 oz. cans beans, drained (e.g., black, dark red kidney, pinto, navy)
1 cup cheddar cheese, grated
4 green onions, sliced
Oyster crackers

Peel, de-seed and cube butternut squash; set aside.

Heat oil in a large pot over medium heat. Add onion and bell pepper and sauté until onion is translucent, about 7 minutes. Add garlic and sauté for 2 minutes.

Add all seasonings and stir well. Add tomatoes (and juice), water, squash, salt and pepper, stirring well. Cover and reduce heat to low. Simmer for 20 minutes.

Add beans. Cover and simmer until squash is tender (about 45 minutes).

Serve chili garnished with cheese, green onions and oyster crackers.

For more info: Winter squash

OK, so this isn’t the most fun entry to write; it still needs to be addressed, so here goes.

Everyone alive is going to die. That’s just how it is. Not fun, but accurate. However, not everyone alive is going to be killed.

That’s very good news.

The bad news is that those who are killed are the very unfortunate ones who die violently and at the hand of at least one very uncool person. And that is, indubitably, putting it mildly.

Let’s take a look at Bob Marley’s “I Shot the Sheriff.” The storyteller says that he shot the sheriff — but it was self-defense. Self-defense or no, if the sheriff dies due to complications from being shot, that would be considered dying a violent death, in which case anyone writing about it could write, “The sheriff was killed.”

So what about the deputy? Did he (assuming that the deputy’s a male) also die? Did he see the sheriff go down and freaked out so much that he went into cardiac arrest right then and there? If so, he died; he wasn’t killed.

Or is there more to the story? Did he get shot, as well? Did the storyteller shoot the deputy but is now lying about it? Or was there a second shooter? Did anyone check the bullet’s exit wound? Where’s the grassy knoll? If this scenario is valid, then he died, but he was also killed.

As the worst of two evils, killed trumps died.

Here’s another example. Let’s say that John Doe has an incurable disease and passes away from complications of that disease. This means that John has died.

Now let’s say that John has an incurable disease and is walking down the sidewalk to his umpteenth visit with his physician when he gets hit by a car driven by his ex-girlfriend, who just can’t get over him and thinks that he has been stepping out on her (she’s a lunatic, mind you). She thinks that all of John’s visits to the female doctor have been dates, and this ex has had it. So she’s decided to sideswipe John. After all, if she can’t have him, nobody can. So John is hit by the car and dies from his injuries. This means that, yes, John has died, but John has been killed.

I suppose you could argue that certain diseases are violent. I’d probably agree with you and say that just about any way to die is violent; I’m avoiding the whole death thing as best as I can. But it’s up to writers to use distinguishing language that gets across exactly what is meant. Hazy definitions are for weathermen, not writers.

It’s all in the details, folks.

So, to overkill a topic:

• Died = nonviolent death
• Was Killed = violent death

Happy trails!

SAK