Anne's Fabulous Whole Wheat Bread

(from the beanland blog)


4 cups whole wheat flour - I prefer to grind my flour, I use hard white wheat (spoon flour into the measuring cup and level it off)
2 Tablespoons wheat gluten
1/2 teaspoon dough conditioner/enhancer
2 teaspoons salt (may use 1 1/2 tsp)
2 1/2 Tablespoons Canola oil (if you have unsweetened applesauce, use 1 T oil, 1 1/2 T applesauce)
2 Tablespoons honey
1 3/4 cup water
1 Tablespoon yeast (scant)

Put all these, in order and without the yeast, into the bread pan of your bread machine. Put the bread pan into the machine and select “Quick Bake” “XL” “Light” and press start. Then measure the yeast into the handy yeast dispenser at the top. Press Start.

Dough Conditioner (optional, makes bread rise taller and have a softer texture)
¾ cup lecithin
3 Tablespoons ascorbic acid
2 Tablespoons ginger
3 Tablespoons cornstarch

Store in air tight container at room temperature.

Cinnamon and Walnut Bread Version
Just add a heaping tablespoon of cinnamon and a couple of handfuls of walnuts, chopped. It smells heavenly when baking.

I use this Wheat Grinder (BlendTec Kitchen Mill - Grain and Flour Mill)and this Bread Machine (Panasonic SD-YD250 Automatic Bread Maker). You can get bulk Wheat Gluten here.

Potato Hash

(Joel & Emily L.)

Prep time: 20 min

3-4 medium-large potatoes
olive oil (or another kind if preferred)
1 large onion, diced
green pepper, diced
1 Tablespoon garlic, minced
2 Tablespoons green chili
taco or cajun seasoning
salt/pepper to taste

Wash and chop potatoes. Heat skillet over medium heat, put in a little oil. Saute onion for about 5 minutes. Add remaining vegetables and spices to skillet and cook until tender.

Season with taco or cajun seasoning or just salt and pepper. Eat plain or with salsa, sour cream, cheese, add to scrambled eggs, with beans, or in a tortilla, etc.

Lemon-Butter Salmon & Broccoli Penne

(from Jessica's blog)

An easy and quick meal! Tastes very fresh and light - even if you don't have fresh or frozen veggies on hand, the salmon & noodles make a great dish on their own.

2-3 Salmon Fillets (salt and peppered)
3 cups of dry whole-wheat pasta or multi-grain (I like angel hair pasta)
2-3 cups of cup up Broccoli
1 Tablespoon butter
1/2 cup low-sodium Vegie broth
1 lemon, juiced and zested
2 Tablespoons corn starch, mixed with 1/4 cup of the Vegie Broth
2 garlic cloves, minced
Parmesan cheese (optional)

Broil or Grill Salmon for about 8 minutes or until done.

Cook pasta according to package directions. When pasta is almost done add broccoli and cook another 2-3 minutes.

Whisk together melted butter, broth, lemon zest and juice, and garlic in a saucepan. When slightly boiling add the cornstarch mixture. Cook until thick. If it gets too thick, just add more broth (or milk) until desired consistency.

Toss the sauce with the drained pasta and broccoli. Serve pasta and add salmon to the side or on top. I also like to add some Parmesan Cheese on top of all.

Pico de Gallo

(from the Pioneer Woman Cooks blog)

5 plum/roma tomatoes (firm, not soft)
1 small onion, or half of 1 large (I use a sweet yellow)
3 jalapeno peppers
1/2 - 1 bunch cilantro
1 fresh lime
salt
tortilla chips

Cut the ends off the jalapenos and chop them into a small dice. To reduce the spiciness discard seeds from the peppers. Place peppers in a large bowl. Do not remove seeds with your fingers, the heat of the pepper seeds can burn your skin if rubbed in, use a small spoon or wear gloves! (can you tell that comes from my personal experience)?

Dice the tomatoes and onion and add to bowl with jalapenos. Chop up a nice-sized bunch of cilantro. You can cut off the long stems before you start, but there's no need to peel the leaves from the stems. Chop cilantro until it's relatively fine, but not minced. Add cilantro to bowl and stir.

Cut lime in half and squeeze one half or the whole lime over the mixture in the bowl. Add salt to taste, remember the tortilla chips or other accompaniment will likely be salty. Stir all and serve with tortilla chips. Store in container in refrigerator (I like to chill mine at least 1 hour before serving, but you don't need to).

If you don't finish eating it as a dip, it makes a great quesadilla filling too!

Pico de Gallo Quesadillas!
whole wheat flour tortillas
pico de gallo
cheese, optional (sharp cheddar or personal preference)

Place one tortilla in frying pan over medium heat. Add cheese and pico and then place one more tortilla over top and heat until cheese melts and it's as crispy or soft as you like your quesadilla to be. Yum!

I need suggestions!

I don't eat enough vegetables. I've always known this, but recently I have really wanted to change it since the baby I'm carrying is going without too. I try to have fresh vegetables cut up in the fridge, but when I go to get something to eat, the apple or grapes right next to it looks so much better. If I do grab the vegetables I always grab the ranch at the same time, which isn't a very healthy way to eat them. I know Im supposed to be posting healthy tips/fact/recipes, but I was hoping others had suggestions of how to prepare vegatables so they are healthy and tasty. I have to also keep in mind my schedule, I work full time at nights and go to school part time during the day, so recipes that need alot of preparation time are not practical for me. Anyways, I appreciate anyone's input!

Simple Seasoned Black Beans and Rice

(From cookbook Vegetariana by Nava Atlas)

2 Tablespoons olive oil
1 cup chopped onion
3 cloves garlic, minced
4 cups cooked or canned black beans (2 cans of black beans)
Juice of 1/2 lemon, or more to taste
1 teaspoon ground cumin
1/4 cup chopped fresh parsley (or about 1/8 cup dried)
salt and freshly ground pepper to taste
brown rice or quinoa*

Heat the oil in a large saucepan. Add the onion and sauté over moderate heat until translucent. Add the garlic and sauté until the onion is golden. Add the beans along with the liquid from the can or 1/2 of the liquid if you cooked the beans. Bring to a simmer. Add the remaining ingredients and simmer over very low heat for 10 to 15 minutes, then serve over rice or quinoa.


*Quinoa is a whole grain that is high in fiber and protein and low in fat. Just 1/4 cup of Quinoa has 5 g of protein and 3 g of dietary fiber!

Easy At Work Salad

Hey guys! Aimee here! I copied this straight out of my nutrition guide for this week. This is the salad I am making for lunch each day. (I hope the format looks ok, I literally copied and pasted from my webpage)

Food Group Description Portion Size Calories Protein Carbs Fat Glycemic Load


Vegetable Salad-Tossed Vegetable-wo/ dressing 3 cup 66 5.1 13.5 0.3

Meat Very Lean Beans Black-Cooked 0.35 cup 79 5.3 14.3 0.3

Meat Very Lean Chicken Breast Skinless-Roasted 2 oz-wt 94 18.0 0.0 2.0

Starch/Carb Melba Toast-Wheat 4.00 pieces 75 2.6 15.5 0.5

Free Food Wish Bone Salad Spritzers Ranch
Vinaigrette 20 Sprays 30 0.0 2.0 2.0

344 31.0 45.3 5.1 10
35% 52% 13%

So basically I bought some Roman Hearts and I chop up a whole heart and put it into the Tupperware. Then I throw the baked chicken into a snack baggie, some black beans into a mini Tupperware, I crunch up the Melba Toast to make it like croutons, and I cheat a little and used a piece of low fat string cheese as a little extra. Oh, it's not on the list, but I've also been putting fresh broccoli on my salad as well.

For those vegetarians, replace the chicken with tofu or more black beans.

This has been a pretty easy lunch for me to make AND it is very filling. I just toss it all together at my desk at work and munch on it while I do my work. LOVE IT!

Paying for healthy food

Hello fellow readers,

My name is Anne and I'm thrilled to be a guest poster here at Healthy Eats.

I started consciously changing the way I eat about 2 1/2 years ago and it's been a really rewarding process. I can honestly say my husband and I feel better, sleep better, and hey... we even look better. ;)

We enjoy food more than ever, and hope more people jump on the healthy eating wagon so I thought I'd discuss one of the potential "drawbacks" of healthy eating that tends to be a roadblock for people:

$$$$$$$$$$$$$$$$$$$$$$$$$

Yup, I'm using my inaugural post to explain my change of heart about the relationship between money and food.

My next post will talk about the other biggie: Time.

(Other concerns like "I have picky eaters in my family" "I don't know how to cook healthy foods" and "Isn't healthy food limiting?" I may address in future posts along with anything I see in the comments.)


Before I took the plunge, I thought healthy food would cost more. Let's assume for the purposes of discussion that it does cost more. Certainly, we all know of "healthy" grocery stores that charge an arm and a leg, so having healthy food break your budget is within the realm of believability.

So what if it costs more?

Americans spend a lower percentage of their disposable (after taxes) income on food than nearly every country in the world. Right now, it's hovering around 10% but it's dropped a lot even since the time when my parents were raising kids:



As a culture, we often believe things should be free or close to it. I understand this mentality, because in college I felt the same way. I lived on free calories. If someone was handing out free donuts, I'd be first in line and I'd ask someone if it was cool to come back for seconds.

I've moved on. I am still careful with money, but I'm willing to pay for quality. Food, unlike almost anything else I spend money on, is GOING INTO MY BODY! That's a big deal. And, the way my body looks and the way it feels reflect what I've eaten. My body can't work like a finely tuned machine if I give it white flour and sugar to run on. I thought mine was doing fine until I changed the way I eat. Now I really see how good I can feel and how much energy and vitality I have.

So even if high-quality, nutritious food does cost more... knowing what I know now? I am willing to pay more, if that's what it takes.

Does it have to cost more?

It depends on where you're starting from, but here are some things to consider...

• Gradually, as I've become a healthier eater, I've begun to make more things myself. I went from Taco Bell, to refried beans from a can, to cooking black beans from scratch. If you've ever looked at the cost difference between canned beans and dried beans... you know it's a huge difference. Depending on your source for beans, it can cost easily 4 times as much to buy a can. (And, if you're trying to be "green", dried is the way to go.)


• On a similar note, I make my own bread. From wheat I grind myself. It costs me ~$.50 a loaf and is healthier and tastes better than the stuff from the store. Plus, I can vary the grains and flavors to suit the meal we're eating and to add variety.


• Lentils and split peas are dirt cheap.


• Learning to eat veggies and fruit in season saves a lot of money, and everything will taste better and last longer after you buy it.


• I spend a lot less on clothes. Ok, so fashion is never really a priority for me anyway, but my weight doesn't fluctuate or creep up on me and force me into buying new clothes that fit. (Think long term, here, and how much weight the average American puts on by the time they're fifty. By establishing healthy habits and finding a healthy weight early, you won't go through a zillion dress sizes.)


• I don't get sick as often. Less doctor's visits. Mackenzie has never had an ear infection (we don't think). Scott's cholesterol is fantastic and low enough the chance of having plaque build up is near zero. You want to talk about expensive? Try heart disease and Type II diabetes. Both conditions are completely preventable through diet and both are incredibly expensive to live with. Monthly medications alone can be a huge financial burden.


• Eating out is more rare. There just aren't that many places that cook really fantastic healthy food. We still go to those places, and thoroughly enjoy them, but often we'd rather eat at home because we do cook really fantastic healthy food.


• No boxed cereal is as good as homemade muesli or steel cut oatmeal in our house. So, we spend a lot less money on breakfast and get a lot more variety and loads more nutrition.


• We spend 0 (zero) (zilch) (nada) on lots of stuff we used to buy. Pretty much all pre-made food has gone out the window and with it a lot of costs we accepted as normal. We made our own baby food. Our 1 year old, Mackenzie, has never had baby crackers, fruit snacks, granola bars, soda, candy, ice cream (maybe once?), cake mix cake, boxed brownies, frosting, pasta from a box, canned soup, etc. Those things just aren't on our shopping list. That leaves a lot of room for the produce section!


• The healthier I eat, the more I realize that a lot of the foods marketed as "healthy" aren't actually the best for you. And, they tend to be more expensive. As a general rule, if a food even HAS a marketing budget... it's probably over-priced. Nobody is tooting the lowly sweet potato's horn, for instance. It just sits there quietly in the produce section waiting for you to buy and enjoy. Whereas low-calorie frozen dinners? Reduced-fat salad dressings? "Now with whole grain" crackers? Skip 'em and save your money.

Not convinced yet? For our family of three, our grocery bill has gone up about $2 a day since we made the switch. And keep in mind... we often splurge on exotic ingredients (like buckwheat flour, quinoa, edamame, and fresh herbs) and we positively love fresh fruit. We find the best place to buy various items, and watch for sales, but then we dive in and buy yummy, healthy-but-pricey treats like nuts, berries, mangoes, and avocados. No guilt because our bodies are worth it.

Here's the real surprise (at least to me):

I actually enjoy spending money on good food. I feel like it's my way of "putting my money where my mouth is" (ha! Literally, I guess...). In a small way, I'm telling grocery stores and food producers that I want to see more healthy things on store shelves. Do NOT stop carrying kale, Meijer, because I, Anne Bean buy it. And my daughter will grow up eating it. She needs to have a big produce section when she grows up and starts her own family. Lose the soda aisle, I never give it a dime. But the frozen broccoli? That's great for stirfry. I will buy 5 bags when it goes on sale.

Full Disclaimer: We can afford the extra $2 a day. But if it came down to it, and I had to make room in our budget for healthier food... I would rather put on sweater and turn the thermostat down a notch in the winter. I would rather run outside or do a workout video so I could skip the gym membership fee. I'd rather carpool and save on gas money. But take away my free pass to the produce aisle? Please, no. I need to fill up my cart with lovely, colorful, fresh stuff to feed my family and fuel my body.

-Anne Bean
beanland.wordpress.com

Stir Fry Lettuce Wraps

Stir Fry Lettuce Wraps

{Martha Stewart}
INGREDIENTS
1 1/2 pounds boneless, skinless chicken breasts, halved horizontally and thinly sliced
Coarse salt and ground pepper
2 tablespoons olive oil
1 large onion, halved and thinly sliced
1 large red bell pepper, ribs and seeds removed, thinly sliced
3 cloves garlic, minced
1 1/2 teaspoons grated peeled fresh ginger
1/4 to 1/2 teaspoon red-pepper flakes
3 tablespoons soy sauce
3 tablespoons rice vinegar
1 1/2 teaspoons cornstarch, mixed with 1 tablespoon water
12 to 16 Boston lettuce leaves (about 2 heads)
Directions
Season chicken with salt and pepper. In a large nonstick skillet, heat 1 tablespoon oil over high heat. Add half the chicken; cook, stirring constantly, until opaque throughout, 2 to 4 minutes. Transfer to a plate. Repeat with remaining chicken.
Add remaining tablespoon oil to pan, along with the onion and bell pepper. Cook, stirring constantly, until onion is tender and golden, about 4 minutes (reduce heat if browning too quickly).
Reduce heat to medium; add garlic, ginger, and red-pepper flakes; cook, stirring, until fragrant, 30 to 60 seconds.
Stir in soy sauce, vinegar, and cornstarch mixture; remove from heat. Add chicken and any accumulated juices; toss to coat. Serve in lettuce cups