NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665

January 14, 1999

Prairie Fare: North Dakota Chilly—and Proud of It

North Dakota has a bum reputation when it comes to weather. Yes, the winters are too long and brutal at times, and the wind kicks up more than it needs to. But hot or cold, you give me a windless day in North Dakota and I can use it to show anyone what perfection looks and feels like.

When it comes to weather, we North Dakotans tend to see our rain gauges as being half empty instead of half full. So, I'm taking a step to change that. I've concocted a recipe I think is unusual—many might say outlandish. It features many of the commodities for which North Dakota is famous. I call my creation North Dakota Chilly because it looks something like white chili. But what I'm hoping is that those who eat it will swell with pride thinking about how much high-quality food North Dakota contributes to this country and to the world.

If you don't have all the ingredients I've listed, improvise. The recipe for North Dakota Chilly started as an experiment, so it might as well continue on that way too. But I have to make an exception when it comes to one ingredient: chokecherry jelly. If you don't have any, borrow some from a neighbor who does.

I'd suggest eating a bowl North Dakota Chilly accompanied by a slice or two of home-style oatmeal bread or a round of lefse. Wash it all down with a glass of milk and you've pretty much experienced the agricultural bounty that is North Dakota's.

North Dakota Chilly
Yield: 10 servings

Ingredients:
3 tablespoons ground flaxseed
1½ pounds ground meat (beef, pork, turkey or a combo)
2 cups chopped onions
8 garlic cloves, minced
1 cup diced carrots
6 tablespoons canola oil
2 14.5-ounce cans fat-free chicken broth
½ cup cider vinegar
½ cup each—wheat berries, rye berries and pearl barley
1 cup water
1 cup chokecherry jelly
2 tablespoons dry mustard
2 teaspoons red pepper flakes
1 15.5-ounce can pinto beans, rinsed and drained
1 15.5-ounce can navy beans, rinsed and drained
salt and freshly ground black pepper to taste
roasted sunflower seeds and soybeans (optional)
chopped parsley (optional)

Procedure:

Mix flaxseed with ground meat and brown in skillet. Drain and set aside. Saute over medium heat the onions, garlic and carrots in oil until onions are translucent. In a Dutch oven, combine meat, vegetables and broth. Bring to a simmer. Add the vinegar and grain berries. Simmer (covered) for about 40 minutes. Add the barley and water. Simmer for about 30 minutes more and then add the jelly, dry mustard, pepper flakes and beans. Continue cooking, uncovered now, until all ingredients are heated through, about 20 minutes. Adjust the flavor with salt and pepper. Ladle into individual serving bowls and, if desired, garnish with sunflower seeds, soybeans and parsley.

What's Your Take on This, Julie?

In our lifetime, each of us will eat about 70 tons of food and beverages in about 80,000 meals. Why not try something that's truly "Prairie Fare" for at least one of those meals?

I must admit I was a bit skeptical when I read the ingredients of this culinary creation, but I was pleasantly surprised. Not only is it tasty, but it's also nutritious. Each serving (1/10 of the recipe) contains about 530 calories and 22 grams of fat plus about 75 percent of the daily recommendation for vitamin A as beta carotene from the carrots and 24 percent of the daily recommendation for iron.

Variety is the key in overall nutrition, and trying new foods helps us reach that goal. Foods provide a whole array of nutrients, some of which scientists have yet to discover.

But many of us are falling short on variety—especially from the fruits and vegetables groups. The Food Guide Pyramid recommendation is five total servings of fruits and vegetables. We're falling a little short of the two to three servings recommended from the milk group. Most of us are in the recommended range of two to three servings from the meat group.

At the same time, we've gained ground in the grain group. The average person now eats between six and seven servings of grain-based foods. The Food Guide Pyramid recommendation is six to 11 servings.

If you're falling short of the recommendations based on the Food Guide Pyramid, a multivitamin/mineral supplement is generally considered good nutrition insurance to fill in the gaps. Check the label to see if it provides 100 percent of the daily requirement for vitamins and minerals. More does not mean better. You can save some money by buying generic brands. Check the expiration date, too.

A national survey showed that 80 percent of women and 70 percent of men ate less than two-thirds of the recommendations for some nutrients. The elderly population is most likely to be deficient, often because they consume fewer calories. Some people look to dietary supplements such as vitamins, minerals and herbal preparations to make up for diet shortcomings.

Beware of advertisements—both in print and on the Internet—and be skeptical about people without nutrition credentials selling supplements with health promises. It's a multibillion dollar industry with little regulation, and they have a lot to gain—in their bank accounts. Supplements do not undergo the level of testing that drugs do, and many supplements won't do you any good. Try some North Dakota Chilly instead.

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Sources: Dean Hulse (701) 231-6136 and Julie Garden-Robinson (701) 231-7187

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