The last hike of the season - Riverside State Park

The days are getting shorter and its about that time when I have to head east for my other work, but there is still time to share one more of my favorite local hiking areas.  Just on the edge of the City of Spokane, along the river, is a great state park.



Riverside State Park is the State's second largest at approximately 10,000 acres.  You can hike, picnic, camp, and run the river. Located minutes from downtown Spokane, you are magically transported to a rural setting that could easily be 100 miles away.

A series of trails, some marked better than others, takes you along both banks of the Spokane River and includes the Little Spokane River.  Mountain bike and equestrian trails are also available inside the park, which connects with the Centennial Trail, a bike and walking trail that runs more than 60 miles from Nine Mile Falls in Washington to Higgins Point on Lake Coeur d'Alene in Idaho.

Wine Evaluation: The Craft of Tasting ...

Another great article in this month's Spokane Coeur d'Alene Living Magazine: My simple and quick method for evaluating any wine is presented. Page 204-205.  Click here to read it at spokanecda.com

Fish Made Easy: Parchment Halibut ...

Every time I suggest cooking fresh fish I get the look, “Really, fresh fish?”  Fish can be tricky to prepare and I do believe that everyone should know how to cook a whole fish, head and all.  So, for all of you who have a fish cooking aversion here is the answer:  Parchment paper packets.

The fish is cooked in little packets that you make out of parchment, they can be as rustic or fancy as you like.  As really cool plating presentation is to serve the packet on the plate and let everyone open theirs at the table.

Before we talk too much about plating we need to talk fish.  This works great with just about any fish.  My favorite is halibut, but I have also used salmon, swai, trout, red snapper, orange roughy, and sole.   Catfish would work, but for me it should only be served fried or blackened.  I would stay away from fish like tuna that work better with high heat.  My general rule is: if I would poach it, then I will package it.  Unless I have a craving for something specific or planning a menu, I generally decide what fish to buy when I get to the Poissonnier or fish market.  I like to buy whatever is fresh and if possible not frozen.

On the menu tonight is halibut because it was on sale and looked fabulous.  Halibut season runs from about May through September.  To prepare the halibut I first gave it a quick rinse under cool water.  I ran my hand along both sides, more out of habit, to check for scales and any bones.  Gently dry the both side with a clean paper towel.  For this cooking process I go ahead and remove the skin.  Cut the fish into 2-2.5 inch sections or so that all of the pieces are approximately the same size and thickness; this  will yield you portions that are approximately 6oz each.  I save the left overs to make a little Ceveche snack or canapé appetizer. You can prep the fish ahead of time, up to a day before, just place the portioned pieces in a plastic bag or sealed container and refrigerate.  Just remove the fish about 20 minutes before you cook; I usually pull them out of the refrigerator about the time I start getting everything else I need together.

The package: For each piece of fish you will need a piece of parchment paper that is approximately 3 times as wide as the portioned piece of fish.  So for our cuts we will use a piece that is about 6 inches wide.  The length should be twice that, so 12 inches.  So we have a piece of parchment that is 6x12 inches.  Fold the paper in half so that it is now 6x6.

The seasoning: This is a delicate dish, so the seasoning needs to be delicate.  Rub the portions with a little olive oil to just coat and lightly salt both sides, and a little pepper on the “non-show” side (that’s the side that will be sitting on the place so that the fish doesn't have little black flecks on it). Place the individual pieces on the parchment in the center of one of the 6x6 sections.  Place a sprig of thyme and ½ a bay leaf (or small leaf) on top covered with a slice of lemon.

To seal the packets you have two options, neither includes the use of a stapler.  Whisk an egg together with a little water to make a wash.  Brush all of the parchment edges with the wash and seal together over the fish.  You can trim up any unsightly edges.  The other option is what I call the “origami” method.  Starting at one end start folding little sections over on top of one another, it sort of looks like a pie crust.  You may want to practice this option, I use it if there are just two of us for dinner and for large parties I use a wash.

To cook the fish, place the packet(s) on a sheet pan and bake in a pre-heated 375 degree oven for 12 minutes.  If you remove the fish from the packet to plate, remove the herbs and lemon slice, but save the juices and pour them over the portion once plated.  Be careful when opening hot packets, as there will be some steam that escapes that could burn you.

You can get a little creative with the sides, but remember this is a delicate dish – no mash potatoes.  I like it with quinoa or wild rice.  For a little Mediterranean twist I use couscous.  Asparagus is a great vegetable for both flavor and color, but fresh green beans/haricots vert would be just fine.

Beverages:  For a wine pairing we have to look to the whites. Any red, worth drinking, would overpower the fish and likely result in a metalic taste when served with this delicate white fish.  Look for something that is bright - meaning a wine that is a little higher in acid.  You could probably get away with an Old World style Chardonnay (no oak and not overly malolactic).  I prefer a Pino Grigio or Loire Valley white.  Tonight we enjoyed a beautiful Voignier from Becker Vineyards out of Texas.  The hints of floral and slight minerality paired well with the fish and wild rice. As always, look to match the wine with the main protein, in our case white and light.

Don’t let fish be intimidating, this an easy and nearly foolproof method of cooking whether it for a party of 12 or just you.

Hiking Lake Coeur d'Alene's Mineral Ridge ...

The weather continues to be perfect for getting out and enjoying the beauty that is Eastern Washington and Northern Idaho.  Continuing with my area day hikes, this week I headed to Lake Coeur d'Alene to check out one of the many trails that surround the water. There is ample parking at the trailhead and adjacent road.  The trail is well maintained, so while always recommended, hiking boots are not necessary.  Remember to brings adequate water and your trail mix.

The Mineral Ridge National Recreation Trail is located on the northeastern side of the lake.  Take the Wolf Lodge exit off I-90.  The trail is above the water, unlike many that run along the water, which allows for some spectacular views of the lake and surrounding valleys.  Mineral Ridge is the first recreation site that was created by the Bureau of Land Management in Idaho, construction on the trail began 1963.

There is a picnic area at the base, but also some great locations to sit at the top and take in the view.  The total distance (round-trip) is about 6.5 miles with a rise in elevation of just 700 feet; the trail is perfect for the whole family.

Along the path there are markers that tell the story of the region, the plants, animals and the trail.  You can download a brochure to read and take along by going to the Mineral Ridge National Recreation website.  The trail is part of the "classroom in the forest" program with some 22 stations along the trail.

Once you reach the top, there is a little less traveled path that continues to a second summit. This trail is a bit more challenging and does have some drop-offs that may not be for everyone.

Upper Trail

If you are an experience hiker it will be no problem and you will be rewarded with some additional amazing views!

Healthy doesn't mean bland: BBQ Chicken...

In keeping with my program of calorie counting and a restricted fat intake, I’ve been doing a lot of smoothies – berry in the morning and the green juice in the day.  For dinner, I’ve been looking to fish and chicken.  Tonight it was all about the chicken.  An easy and quick preparation portioned right, healthy and great flavor.  I have actually dressed this dish up and served it at many a dinner party.

The star of the plate is the barbecue chicken.  I won’t go into my discussion of what I believe real “barbecue” to be other than to say, “if you know me, you know barbecue for me is a seasoning and not a cooking method”.   The portion is half of a chicken breast and I take the time to trim off any fat that is left attached and generally clean up the portion.  You can use this some recipe for a whole bird or portioned pieces of the entire bird.

I start by giving the chicken a quick rinse with cold water and pat it dry with a clean paper towel.  Then using my barbecue seasoning blend (or your favorite rub of choice), I coat both sides and let it rest for about 10-15 minutes.  If it is above about 70 degrees in your kitchen you may want to put it in the refrigerator; an option that also lets you prepare everything ahead of time as it is just fine to let it rest for up to 4 hours.

Place the breast in a pre-heated 375 degree oven on a suitable baking pan or dish and cook for 7-8 minutes.  Flip the breast over and add a little more of the barbecue seasoning and cook for another 7-8 minutes or until the internal temperature reaches 160 degrees. The chicken will continue to cook once removed from teh oven, carry-over cooking, to reach a safe internal temperature of 165-170.

To sauce or not:  I generally don’t apply sauce to any protein while it is initially cooking.  If you want to sauce the chicken I would do it at the end.  The reason is that most sauces have high sugar contents (naturally or added) and will simply burn.  Adding at the end of the cooking cycle will give you the flavor and glazed look you want without the burnt effect.   For my purposes of reducing calories, I did not sauce the chicken breast, but would have normally done as a garnish after it was plated.



The sides tonight are a classic long grain and wild rice preparation with a side of steamed broccoli.   The rice complements the chicken with an earthiness and the broccoli adds a nice bright color contrast.  I would normally have two vegetables, but for my purpose one was enough.  Glazed oblique cut carrots are a nice pairing or a root vegetable medley.

Beverages:  No wine tonight, but it’s just a short term sacrifice.   When thinking of a wine pairing, look for a red that is earthy but not too tannic.  A Syrah or Merlot blend will serve you well.  Remember our pairing rules: Match the wine to the main protein and if there is a sauce it must be a factor in the flavor profile.  For chicken with a light pan gravy would merit a white wine, that same chicken with a dark sauce, like say barbecue, merits a red wine.  The pepper and spice of Syrah and Merlot will complement the sauce while still letting the chicken shine through.   Beer would also go well.  I prefer a lighter style ale with a good amount of hops simply because of I think of barbecue and afternoons at the park or grilling in the backyard.  When it comes to beer, unless it’s something “unique”, you can really go with what you like or what everyone else brought

Getting back on track and Hiking the Palouse...

It's about that time in the program that I start wondering, "what have I done?"  I'm missing my lobster ravioli in a pink cream sauce and roasted duck.  On the bright side, I'm still on track to reach my goal and can really feel my body responding positively to my efforts.  So, as a little diversion, I will share with you my day hike and hopefully inspire you to continue on and take a little adventure yourself.

The Palouse is a region in southeastern Washington, which extends over to parts of Idaho and some say into northeast Oregon.  The area is known for fertile soil and extensive farming, but there is also a hidden treasure. The region was formed millions of years ago, not by local glaciers, but rather from silt that was blown in from the glacial plains to the south and west of the region.  The result is deep deposits of fertile soil and rolling hills - level land is a rare sight.

Making its way through the rolling hills is the Palouse River, which eventually feeds into the Snake River as it finds its way to the Columbia.  About 40 miles south of the city of Ritzville, Washington is Palouse Falls State  Park.  A comfortable drive from Spokane, Walla Walla or the Tri-Cities area of Washington, it makes for a perfect day trip.

As you arrive at the park you immediately see what everyone has come to experience - Palouse Falls.  With nearly a 200 foot drop through the basalt it makes for a spectacular view.

Palouse Falls - as seen from the main area of the park.

There are plenty of trails to wonder on the plateau above the falls, but most visitors never see the upper falls which are just as beautiful.  If you walk a little to the north of the main falls, you can view the water and amazing carved canyon.  For a real experience, and great hike, make your way down past the railroad tracks along the trail that takes you right to the waters edge; a great place for a picnic.  Very few people venture down, so you will most likely have the place to yourself.

Upper Falls - (Above) taken from the path along the railroad tracks and looking down the canyon towards the main falls;  (Below) taken at the water's edge of the upper falls.

From the upper falls you can follow a trail, more like a goat path, along the canyon wall.  Much of the path is safe, but as you approach the "haystacks" you are quickly approaching the main falls, so you have to watch your step.  Not that you want to find out, but there have actually been people who have intentionally gone over the falls in kayaks - and survived! 

Canyon Trail - (Above) taken from the path along the canyon wall and looking towards the upper falls;  (Below) taken from the canyon wall path looking back to the main falls and haystacks.

Whether you stay up top or venture down to the water's edge, Palouse Falls State Park is an incredible site and a great place to spend the day hiking.  It's a great way to get out, have fun, and forget the fact that you are getting a great cardio workout.  Just be sure to bring plenty of water and a little trail mix.

Magic Green Juice, the elixir of life...

Healthy eating shouldn't be complicated or flavorless.  The same goes for healthy drinks.  Over the years I have tried several different "super" drinks, most of which I could barely swallow.  Between the flavor and the chunky texture, they just weren't for me.  Determined to find a great way to increase nutrients and protein in a convenient drink I continued experimenting.  The result was my Magic Green Juice.

The drink is a combination of kale, spinach, apples, pears, a little parsley, blended with coconut milk, almond milk, and vanilla whey protein.  The result is a super food mix of vitamins, antioxidants, cancer-fighting phytonutrients, high carotene, lutein and zeaxanthin, and a good fiber source.  This drink is good for your heart, your eyes, your colon, your immune system, and overall general health.

So how do we make this elixir of life and how is it used.  First, I prefer to blend the ingredients opposed to using a juicer.  There are volumes of information out there about whether to blend or juice.  For me, I feel enough of the nutrients are available to the body from blending while keeping the fiber that is lost in juicing.  With that said, you can make the juice in a traditional blender or something like a Ninja or Bullet personal blender.

The next step is to gather your ingredients, which merits some discussion of organic produce.  For me leafy greens are on my organic only purchase. The plant development is such that pesticides, herbicides or other chemicals that may be in the soil can easily find their way into the plant cell structure. If you can, buy all organic, but if not don't let that deter you from proceeding.  

The Recipe:  (yields 8 servings)

1 bunch  Kale

1/3-11oz pkg Spinach (3-4oz)

1/4 bunch Flat Leaf Parsley

1 Bosc Pear

1 Granny Smith Apple

1/2 can Coconut Milk

2 cups Almond Milk

1/2-1 cup water

8 scoops of Vanilla Protein Powder

Note: If you are not using protein powder or less than the recipe calls for, add 1/8 teaspoon of vanilla for each scoop of protein omitted for flavor.

The Steps:

To prepare the kale, spinach and parsley, remove any large stems, give them a quick rinse and blanch them in unsalted boiling water for 1-2 minutes.  This will kill any organisms that may be on the exterior - such a E. coli.  Drain the greens and set aside.  Wash the apple and pear under hot water, remove the stems and cores, and dice.  In your blender of choice, combine the apple, pear, coconut milk, and 1/2 the water. Blend until smooth.  Add the greens and second half of the water and blend for 1 minute. The amount of water needed will vary based on the water content of the fruit and greens.  Add the protein powder and Almond milk.  Blend until smooth. Place into bulk or portion size storage containers and keep in the refrigerator.  

The mixture should appear a little thick and chunky when you place it in the storage container(s).

To Drink: 

Shake the storage container briefly, as the mixture will separate.  Place 6-8oz of the juice mixture in your blender.  Add an additional 2 tablespoons of almond milk.  Blend until smooth and frothy. Drink and enjoy!

You may think I'm crazy and at first it may take a little getting use to drinking your vegetables and fruit, but after about a week you will notice a change.  I find that into the second week I have more energy, sleep better and certainly know everything is moving through the body in a healthy detoxifying fashion. 

When combined with the rest of the program, the results are dramatic.  I am on track to meet my goal as I complete week one of the program.  Once you finish your 30 days, try to keep the Magic Green Juice as part of your weekly diet.  I think you will be surprised at how good it taste and how good it makes you feel.  So start blending today; your body will thank you.