4 C. Old fashion oats
1/4-1/2 C. Wheat germ
4 TBS. Brown Sugar
1/2 C. coconut
Optional: any type of nut or dried fruit, ie almonds & some dried cranberry/pomegranates.
Boil together:
4 TBS Oil (I used olive)
4 TBS Water
1/2 C. Maple Syrup
Pour the liquid over the dry ingredients and mix together until it is all wet. Then get your hands in there to clump it up. Lay out granola onto a greased cookie sheet and bake at 275 for 25-30 minutes or until golden brown. Note: when you take it out it will seem soft but it hardens as it cools. Don't over cook it!
Tuesday, March 15, 2011
Butternut Squash Baked
1 butternut squash, chopped in small squares
olive oil
basil
crushed thyme
rosemary, fresh or finely ground
2-3 cloves garlic, chopped
onion
Spread butternut squash on baking sheet. Sprinkle the remaining ingredients over top. Bake at 450 degrees for 25 min.
olive oil
basil
crushed thyme
rosemary, fresh or finely ground
2-3 cloves garlic, chopped
onion
Spread butternut squash on baking sheet. Sprinkle the remaining ingredients over top. Bake at 450 degrees for 25 min.
Monday, October 25, 2010
Fresh Garden Veggie Rice
(Anne B.)
2 1/2 cups uncooked brown rice (1 lb)
enough veggie/chicken broth to cook the rice
Cook that up, fluff it and let it cool.
Add to it:
1 cup chopped green onion
1 cup chopped basil
2 cups tomatoes, chopped
1/2 cups pinenuts, toasted
Mix up the dressing:
1/4 cup red wine vinegar
1 teaspoon honey
2 Tablespoon lemon juice
1 Tablespoon olive oil
Toss dressing on rice and veggies. Let sit until you’re ready to devour. Top with feta cheese, chicken, tofu, etc if desired.
2 1/2 cups uncooked brown rice (1 lb)
enough veggie/chicken broth to cook the rice
Cook that up, fluff it and let it cool.
Add to it:
1 cup chopped green onion
1 cup chopped basil
2 cups tomatoes, chopped
1/2 cups pinenuts, toasted
Mix up the dressing:
1/4 cup red wine vinegar
1 teaspoon honey
2 Tablespoon lemon juice
1 Tablespoon olive oil
Toss dressing on rice and veggies. Let sit until you’re ready to devour. Top with feta cheese, chicken, tofu, etc if desired.
Sweet Potato, Carrot, Apple, and Red Lentil Soup
(Anne B.)
Olive oil
2 large sweet potatoes, peeled and chopped
3 large carrots, peeled and chopped
1 apple, peeled, cored and chopped
1 onion, chopped
1/2 cup red lentils
1/2 teaspoon minced fresh ginger
1/2 teaspoon ground black pepper
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon paprika
4 cups vegetable broth
plain yogurt
Add olive oil to pan over medium heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.
Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.
Pour half the soup into a blender, return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt for garnish.
Olive oil
2 large sweet potatoes, peeled and chopped
3 large carrots, peeled and chopped
1 apple, peeled, cored and chopped
1 onion, chopped
1/2 cup red lentils
1/2 teaspoon minced fresh ginger
1/2 teaspoon ground black pepper
1 teaspoon salt
1/2 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon paprika
4 cups vegetable broth
plain yogurt
Add olive oil to pan over medium heat. Place the chopped sweet potatoes, carrots, apple, and onion in the pot. Stir and cook the apples and vegetables until the onions are translucent, about 10 minutes.
Stir the lentils, ginger, ground black pepper, salt, cumin, chili powder, paprika, and vegetable broth into the pot with the apple and vegetable mixture. Bring the soup to a boil over high heat, then reduce the heat to medium-low, cover, and simmer until the lentils and vegetables are soft, about 30 minutes.
Pour half the soup into a blender, return the pureed soup to the cooking pot. Bring back to a simmer over medium-high heat, about 10 minutes. Add water as needed to thin the soup to your preferred consistency. Serve with yogurt for garnish.
Friday, February 19, 2010
Dangerous Diet Foods?
I'm trying to lose weight and have been eating some of the healthy frozen meals from the grocery store. Are these good for you?
The following was originally published 02/05/2004.
Many people try to lose weight by eating diet foods that claim to be prepared in a healthy fashion. Whether they are "nutritionally balanced" frozen dinners, supplement shakes or meal replacement bars, they may not be truly healthy alternatives to whole food.
Many of these prepared foods contain poor ingredients - especially unhealthy fats. Manufacturers love partially hydrogenated oils because they extend shelf life, but in my opinion they are dangerous. For one thing, these oils are sources of trans fatty acids (TFAs), which increase risks of both cardiovascular disease and cancer. TFAs are just as bad, if not worse, for the heart and arteries than saturated fats. They increase total cholesterol, raise "bad" LDL (low density lipoprotein) and lower "good" HDL (high density lipoprotein). Beyond that, TFAs may also have adverse effects on cell membranes and the immune system, and may promote inflammation and aging.
As a matter of fact, the U.S. Food and Drug Administration recently ruled that starting in 2006, food companies must list a product's amount of trans fats on its label. While other fats now are listed in the "Nutrition Facts" box, TFAs can only be found in the long list of side-panel ingredients, where they usually are listed as "partially hydrogenated vegetable oils." The amount of trans fat typically is not given, however a general rule is that the higher these oils are on the ingredient list, the more trans fat there is.
Until 2006, I suggest that you avoid TFAs altogether by checking the labels of any processed foods you buy - even those claiming to be healthy - and stay away from those containing margarine, vegetable shortening and fractionated or partially hydrogenated oils of any kind. I have no objection to frozen and other convenience foods made from healthy ingredients. Read labels!
Andrew Weil, M.D.
http://www.drweil.com/drw/u/id/QAA326162
The following was originally published 02/05/2004.
Many people try to lose weight by eating diet foods that claim to be prepared in a healthy fashion. Whether they are "nutritionally balanced" frozen dinners, supplement shakes or meal replacement bars, they may not be truly healthy alternatives to whole food.
Many of these prepared foods contain poor ingredients - especially unhealthy fats. Manufacturers love partially hydrogenated oils because they extend shelf life, but in my opinion they are dangerous. For one thing, these oils are sources of trans fatty acids (TFAs), which increase risks of both cardiovascular disease and cancer. TFAs are just as bad, if not worse, for the heart and arteries than saturated fats. They increase total cholesterol, raise "bad" LDL (low density lipoprotein) and lower "good" HDL (high density lipoprotein). Beyond that, TFAs may also have adverse effects on cell membranes and the immune system, and may promote inflammation and aging.
As a matter of fact, the U.S. Food and Drug Administration recently ruled that starting in 2006, food companies must list a product's amount of trans fats on its label. While other fats now are listed in the "Nutrition Facts" box, TFAs can only be found in the long list of side-panel ingredients, where they usually are listed as "partially hydrogenated vegetable oils." The amount of trans fat typically is not given, however a general rule is that the higher these oils are on the ingredient list, the more trans fat there is.
Until 2006, I suggest that you avoid TFAs altogether by checking the labels of any processed foods you buy - even those claiming to be healthy - and stay away from those containing margarine, vegetable shortening and fractionated or partially hydrogenated oils of any kind. I have no objection to frozen and other convenience foods made from healthy ingredients. Read labels!
Andrew Weil, M.D.
http://www.drweil.com/drw/u/id/QAA326162
Monday, September 28, 2009
Edamame Salad
My mom's friend, Jocelyn, developed this recipe and I created the variation.
Notes:
1) Edamame is a type of soy bean. You should be able to find it at most grocery stores in the produce section.
2) There are no particular amounts in this recipe; it's all done to taste.
Ingredients:
Edamame
Mango
Corn
Red onion
Cilantro (very little is needed)
Coconut (optional; see variation)
Directions:
Put edamame in a bowl
Add diced up mango (which is a pain to peel and dice, I know, but it's taste contrasts perfectly with the edamame so it's really the key ingredient.)
Add diced up red onion
Add corn
Mix everything up and finish with a bit of cilantro on top
Variation:
Skip the red onion and cilantro
Add in some shredded coconut
We were out of red onion and cilantro, so this is just with edamame, mango, and corn.
Notes:
1) Edamame is a type of soy bean. You should be able to find it at most grocery stores in the produce section.
2) There are no particular amounts in this recipe; it's all done to taste.
Ingredients:
Edamame
Mango
Corn
Red onion
Cilantro (very little is needed)
Coconut (optional; see variation)
Directions:
Put edamame in a bowl
Add diced up mango (which is a pain to peel and dice, I know, but it's taste contrasts perfectly with the edamame so it's really the key ingredient.)
Add diced up red onion
Add corn
Mix everything up and finish with a bit of cilantro on top
Variation:
Skip the red onion and cilantro
Add in some shredded coconut
We were out of red onion and cilantro, so this is just with edamame, mango, and corn.
Saturday, July 18, 2009
Spicey Vegetable Stew
This recipe is a baked potato topper or sweet potato topper. I have also tried it over rice or thrown in 1 pound of cooked pasta. It is versatile in that you can use all the veggies in the kitchen and will not be bad if there are one or two things missing.
1 T vegetable oil
1 chopped onion
1/2 c chopped green bell pepper
1/2 cup diced (or shredded) carrot
1 clove garlic, minced
1 14 oz can diced tomoatoes
1 15 oz can black beans, rinsed and drained
1/2 cup vegetable broth or water
1 T chili powder
1 t ground cumin
1 c diced yellow squash
1 c diced zucchini
2 T chopped cilantro
salt and pepper to taste
1. heat oil in large skillit over medium heat. Add onion, bell pepper, carrot and garlic....cook, stirring often, until the vegetables begin to soften, for about 10 minutes.
2. Add tomatoes, beans, broth, chili power and cumin. Reduce heat to ow and cook 20 minutes.
3. Add yellow squash and zucchini.and cook until crisp-tender, about 5 min more. Stir in cilantro and season with salt and pepper.
1 T vegetable oil
1 chopped onion
1/2 c chopped green bell pepper
1/2 cup diced (or shredded) carrot
1 clove garlic, minced
1 14 oz can diced tomoatoes
1 15 oz can black beans, rinsed and drained
1/2 cup vegetable broth or water
1 T chili powder
1 t ground cumin
1 c diced yellow squash
1 c diced zucchini
2 T chopped cilantro
salt and pepper to taste
1. heat oil in large skillit over medium heat. Add onion, bell pepper, carrot and garlic....cook, stirring often, until the vegetables begin to soften, for about 10 minutes.
2. Add tomatoes, beans, broth, chili power and cumin. Reduce heat to ow and cook 20 minutes.
3. Add yellow squash and zucchini.and cook until crisp-tender, about 5 min more. Stir in cilantro and season with salt and pepper.
Mexican Lasagna
We've had this one a few times and really liked it. It comes from vegetarian times complete cookbook.
1/2 T olive oil
1 onion, chopped
1 green bell pepper, coarsely chopped
1-2 cloves garlic, minced
1 T chili powder
1 t ground cumin
pinch cayenne (optional)
1 16 oz can kidney or pinto (we used pinto) beans, rinsed and drained
1 cup canned, fresh or frozen corn kernels
1 cup tomato sauce
10 7- inch corn tortillas
1 cup low-fat cottage cheese
1/2-1 c shredded cheddar cheese
1. heat oil in skillet over med-high heat. add onion, bell pepper and garlic and cook stirring frequently until softened, about 5 minutes. stir in chili powder, cumin and cayenne, and saute for 1 min more.
2. remove from heat and add beans corn and tomato sauce.
3. preheat to 350.
4. place a few corn tortillas, broken into 1/2, in the bottom of a lightly greased 2 quart casserole dish. add 1/2 the corn mixture then 1/2 cup of cottage cheese. repeat layers 'til everything is gone and then top with cheddar cheese.
5. bake, uncovered, at 350 for 45 min or until heated through.
1/2 T olive oil
1 onion, chopped
1 green bell pepper, coarsely chopped
1-2 cloves garlic, minced
1 T chili powder
1 t ground cumin
pinch cayenne (optional)
1 16 oz can kidney or pinto (we used pinto) beans, rinsed and drained
1 cup canned, fresh or frozen corn kernels
1 cup tomato sauce
10 7- inch corn tortillas
1 cup low-fat cottage cheese
1/2-1 c shredded cheddar cheese
1. heat oil in skillet over med-high heat. add onion, bell pepper and garlic and cook stirring frequently until softened, about 5 minutes. stir in chili powder, cumin and cayenne, and saute for 1 min more.
2. remove from heat and add beans corn and tomato sauce.
3. preheat to 350.
4. place a few corn tortillas, broken into 1/2, in the bottom of a lightly greased 2 quart casserole dish. add 1/2 the corn mixture then 1/2 cup of cottage cheese. repeat layers 'til everything is gone and then top with cheddar cheese.
5. bake, uncovered, at 350 for 45 min or until heated through.
Sunday, July 12, 2009
Seriously fast white bean soup
Found this on epicurious and adapted it. It makes enough to feed about three people, so double for leftovers.
* 2 large garlic cloves, chopped
* 1 TBS olive oil (it called for 5 times as much but who needs that much oil?)
* 1 (14- to 15-ounce) can stewed tomatoes
* 1 3/4 cups veggie broth
* 2 (19-ounce) cans cannellini beans, rinsed and drained (3 cups) any white bean will do
* 1/4 teaspoon black pepper
* 10+ cups fresh spinach, kale or other leafy green. About 5-7 oz. (if kale, coarsely chop it and remove stems)
Cook garlic in oil for 1-2 minutes. Add everything but the greens and simmer uncovered for 5 minutes. Add greens and cook a few more minutes. The kale will stay just a bit crunchy.
Serve!
-Anne
* 2 large garlic cloves, chopped
* 1 TBS olive oil (it called for 5 times as much but who needs that much oil?)
* 1 (14- to 15-ounce) can stewed tomatoes
* 1 3/4 cups veggie broth
* 2 (19-ounce) cans cannellini beans, rinsed and drained (3 cups) any white bean will do
* 1/4 teaspoon black pepper
* 10+ cups fresh spinach, kale or other leafy green. About 5-7 oz. (if kale, coarsely chop it and remove stems)
Cook garlic in oil for 1-2 minutes. Add everything but the greens and simmer uncovered for 5 minutes. Add greens and cook a few more minutes. The kale will stay just a bit crunchy.
Serve!
-Anne
Tuesday, May 26, 2009
Big Batch Veggie Soup
Here is my version of veggie soup. [I adapted it from a recipe I found online, which I've posted the link to at the end of this.]
You'll need:
Olive oil
2 cups diced onion
1 cup diced celery
Seasonings (I suggest salt, crushed black pepper, oregano, basil, and celery salt)
Garlic
3 cans of reduced sodium chicken broth (14.5 oz each)
2 cans of diced tomatoes, with juice (14.5 oz each)
3 cups water
1 tbsp tomato paste
2 cups potato (small pieces)
2 cups corn
1 cup carrots
1 cup green beans
1 cup peas
1 cup lima beans
(You can do fresh or frozen veggies; no need to thaw frozen veggies first.)
Mozzarella cheese (optional)
In a large pot, put in olive oil, onion, and celery. Cook on medium heat for 6-8 minutes. Add seasonings and garlic; stir. NOTE: I tend to be an estimator with some of my cooking. I add enough olive oil that the onion and celery won't burn, which is probably 2-3 tbsps, and guestimate how much seasoning and garlic (probably about 1 tbsp garlic). I know I've added enough seasoning when I can smell it with the soup.
Add chicken broth, diced tomatoes, water, and tomato paste. Bring mixture to a boil, then simmer for 10-15 minutes.
Add all the vegetables. Bring this to a rolling boil and allow to boil for at least 10 minutes, then allow to simmer for another 5 (for a total of about 25 minutes of cook time). NOTE: This works well if you have very small/thin pieces of potatoes and carrots. If you have larger chunks, you will probably want to increase the boiling time to 15 minutes in order to properly soften those two vegetables.
My friend Kathleen and Mark both swear the soup is better with shredded mozzarella cheese and cracked pepper on top.
TIP: If you freeze the leftover soup and later re-heat it over the stove, I suggest adding some more of the tomato paste when you re-heat it to help keep the soup from being a little watery.
Original recipe found here:Big Batch Vegetable Soup
Happy eating :-)
You'll need:
Olive oil
2 cups diced onion
1 cup diced celery
Seasonings (I suggest salt, crushed black pepper, oregano, basil, and celery salt)
Garlic
3 cans of reduced sodium chicken broth (14.5 oz each)
2 cans of diced tomatoes, with juice (14.5 oz each)
3 cups water
1 tbsp tomato paste
2 cups potato (small pieces)
2 cups corn
1 cup carrots
1 cup green beans
1 cup peas
1 cup lima beans
(You can do fresh or frozen veggies; no need to thaw frozen veggies first.)
Mozzarella cheese (optional)
In a large pot, put in olive oil, onion, and celery. Cook on medium heat for 6-8 minutes. Add seasonings and garlic; stir. NOTE: I tend to be an estimator with some of my cooking. I add enough olive oil that the onion and celery won't burn, which is probably 2-3 tbsps, and guestimate how much seasoning and garlic (probably about 1 tbsp garlic). I know I've added enough seasoning when I can smell it with the soup.
Add chicken broth, diced tomatoes, water, and tomato paste. Bring mixture to a boil, then simmer for 10-15 minutes.
Add all the vegetables. Bring this to a rolling boil and allow to boil for at least 10 minutes, then allow to simmer for another 5 (for a total of about 25 minutes of cook time). NOTE: This works well if you have very small/thin pieces of potatoes and carrots. If you have larger chunks, you will probably want to increase the boiling time to 15 minutes in order to properly soften those two vegetables.
My friend Kathleen and Mark both swear the soup is better with shredded mozzarella cheese and cracked pepper on top.
TIP: If you freeze the leftover soup and later re-heat it over the stove, I suggest adding some more of the tomato paste when you re-heat it to help keep the soup from being a little watery.
Original recipe found here:Big Batch Vegetable Soup
Happy eating :-)
Thursday, May 14, 2009
Whole Wheat Dinner Rolls (you won't even miss the white flour)
(from the Beanland blog)
The following is for a stand mixer, but I’ve had great success using the dough setting on my bread machine as well. My roll dough is so sticky, I can’t imagine kneading by hand but perhaps if you used a wooden spoon you could come close?
Add and let sit until until dissolved:
1 1/4 cup warm water
1 1/2 teaspoon yeast
Add and mix with the paddle for a few minutes:
3 Tablespoons honey
3 Tablespoons oil
1/2 teaspoon dough conditioner
1 1/2 cups whole wheat flour
2 Tablespoons gluten
3/4 teaspoon salt
Switch to the dough hook and add:
1 1/2 cups whole wheat flour
Add by Tablespoons, additional flour if needed. When all the flour is added, mix for 5 minutes more at level 3. It will be sticky, but prefer to stick to itself than to the sides of the bowl. It’s ok to have it stick to the very bottom, but it should clean the sides mostly
Cover and let rise until doubled. About 45 minutes. With oiled hands, form 12 large rolls and put in a greased 9×13 glass pan. Preheat to 375. Let rolls rise covered for a half hour or so (eyeball them to see that they start to squish together). Bake uncovered for 20-25 minutes until browned.
If they are on the doughy side, leave in pan to cool. If they are perfectly done, take them out of the pan immediately, but refrain from separating until they’re no longer piping hot. Keep covered with a towel, then store in plastic tub when completely cool.
The following is for a stand mixer, but I’ve had great success using the dough setting on my bread machine as well. My roll dough is so sticky, I can’t imagine kneading by hand but perhaps if you used a wooden spoon you could come close?
Add and let sit until until dissolved:
1 1/4 cup warm water
1 1/2 teaspoon yeast
Add and mix with the paddle for a few minutes:
3 Tablespoons honey
3 Tablespoons oil
1/2 teaspoon dough conditioner
1 1/2 cups whole wheat flour
2 Tablespoons gluten
3/4 teaspoon salt
Switch to the dough hook and add:
1 1/2 cups whole wheat flour
Add by Tablespoons, additional flour if needed. When all the flour is added, mix for 5 minutes more at level 3. It will be sticky, but prefer to stick to itself than to the sides of the bowl. It’s ok to have it stick to the very bottom, but it should clean the sides mostly
Cover and let rise until doubled. About 45 minutes. With oiled hands, form 12 large rolls and put in a greased 9×13 glass pan. Preheat to 375. Let rolls rise covered for a half hour or so (eyeball them to see that they start to squish together). Bake uncovered for 20-25 minutes until browned.
If they are on the doughy side, leave in pan to cool. If they are perfectly done, take them out of the pan immediately, but refrain from separating until they’re no longer piping hot. Keep covered with a towel, then store in plastic tub when completely cool.
Tuesday, May 5, 2009
Cinco De Mayo Taco Soup
Oh my gosh. I just made the BEST dinner! I wanted to make something in honor of Cinco De Mayo, so I decided to try a recipe for Taco Soup. Only, I made some changes to make it healthier!
Quick N' Easy Taco Soup
Ingredients:
½ lb. ground beef (browned, drained) I used 98% fat free ground turkey but you can use tofu for forgo the meat all together
½ onion sliced I used probably 1/4 of an onion
28 oz. can stewed or diced tomatoes I only used 14 oz, we're not big tomato fans
15 oz. can kidney beans in liquid I also used a can of black beans
1-2 cans whole corn with liquid I just used one can, since hubby isn't a fan of corn
¼ pkg. taco seasoning
1 tsp. sugar I used Splenda
Directions:
Combine all above ingredients, remembering NOT to drain canned items. Simmer 15-30 minutes. Serve with tortilla chips, sour cream, lettuce and guacamole. (I did not add ANY of this and it tasted just GREAT!!!)
Tuesday, April 21, 2009
Smokey Corn and Black Bean Pizza
(Nina B.)
This is great whether you grill it or just in the oven (350 for 30 minutes) We added chicken and we thought it was so tasty (and healthy!)
1 plum tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels (about 2 ears) or frozen
2 Tablespoons cornmeal
1 pound Prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella cheese, preferably smoked
1. Preheat grill to medium.
2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.
This is great whether you grill it or just in the oven (350 for 30 minutes) We added chicken and we thought it was so tasty (and healthy!)
1 plum tomato, diced
1 cup canned black beans, rinsed
1 cup fresh corn kernels (about 2 ears) or frozen
2 Tablespoons cornmeal
1 pound Prepared whole-wheat pizza dough
1/3 cup barbecue sauce
1 cup shredded mozzarella cheese, preferably smoked
1. Preheat grill to medium.
2. Combine tomato, beans and corn in a medium bowl. Sprinkle cornmeal onto a large baking sheet. Stretch the dough into about a 12-inch circle and lay it on top of the cornmeal, coating the entire underside of the dough.
3. Transfer the crust from the baking sheet to the grill. Close the lid and cook until the crust is puffed and lightly browned on the bottom, 4 to 5 minutes.
4. Using a large spatula, flip the crust. Spread barbecue sauce on it and quickly sprinkle with the tomato mixture and cheese. Close the lid; grill until the cheese is melted and the bottom of the crust is browned, 4 to 5 minutes.
Monday, April 20, 2009
White Bean Soup w/ Rosemary, Basil & Quick Garlic Croutons
(Tara M.)
2 16-oz cans white beans, such as cannellini, drained
2 c low-sodium chicken broth*
1 cup of your favorite marinara pasta sauce
2 large garlic cloves, minced
¼ cup packed fresh basil leaves, or 1 teaspoon dried basil
1 teaspoon minced fresh rosemary
¼ teaspoon red pepper flakes
Garnish: Quick garlic croutons (see recipe below)
Puree all ingredients except garnish in a blender until smooth. Pour into a large saucepan and bring to a simmer. Simmer, partially covered and stirring frequently, to blend flavors, 4 to 5 min. Serve with garnish.
*Instead of chicken broth, you can add 2 c water to the blender, and dissolve one bullion cube (I use veggie bullion) in the soup while it simmers.
Quick Garlic Croutons:
1 cup ½-inch bread cubes from good-quality French or Italian loaf (or homemade)
2 teaspoons olive oil
1/8 teaspoon garlic powder
Pinch of salt
Heat skillet over low heat while preparing bread. A minute before you’re ready to cook, increase heat to medium. Toss bread in a bowl with oil, garlic powder and salt. Cook, stirring frequently, until golden brown and crisp, 7 minutes.
2 16-oz cans white beans, such as cannellini, drained
2 c low-sodium chicken broth*
1 cup of your favorite marinara pasta sauce
2 large garlic cloves, minced
¼ cup packed fresh basil leaves, or 1 teaspoon dried basil
1 teaspoon minced fresh rosemary
¼ teaspoon red pepper flakes
Garnish: Quick garlic croutons (see recipe below)
Puree all ingredients except garnish in a blender until smooth. Pour into a large saucepan and bring to a simmer. Simmer, partially covered and stirring frequently, to blend flavors, 4 to 5 min. Serve with garnish.
*Instead of chicken broth, you can add 2 c water to the blender, and dissolve one bullion cube (I use veggie bullion) in the soup while it simmers.
Quick Garlic Croutons:
1 cup ½-inch bread cubes from good-quality French or Italian loaf (or homemade)
2 teaspoons olive oil
1/8 teaspoon garlic powder
Pinch of salt
Heat skillet over low heat while preparing bread. A minute before you’re ready to cook, increase heat to medium. Toss bread in a bowl with oil, garlic powder and salt. Cook, stirring frequently, until golden brown and crisp, 7 minutes.
Southwestern Veggie Pasta
(Tara M.)
1 Tablespoon vegetable oil
1 onion, chopped
1 green bell pepper, diced
3 cloves garlic, chopped
1 teaspoon chili powder
1 teaspoon ground cumin
1 (28 ounce) can diced tomatoes with juice or fresh tomatoes
1 (15 ounce) can garbanzo beans
1 (10 ounce) package frozen corn kernels, thawed
1 (12 ounce) package uncooked whole wheat elbow macaroni
Heat oil in a large, deep skillet. Saute onion, green pepper, garlic, chili powder and cumin. Stir in tomatoes, garbanzo beans and corn. Reduce heat to low and simmer 15 to 20 minutes, or until thickened and heated through.
Meanwhile, bring a large pot of lightly salted water to a boil. Add macaroni and cook for 8 to 10 minutes or until al dente; drain. Combine pasta and sauce.
1 Tablespoon vegetable oil
1 onion, chopped
1 green bell pepper, diced
3 cloves garlic, chopped
1 teaspoon chili powder
1 teaspoon ground cumin
1 (28 ounce) can diced tomatoes with juice or fresh tomatoes
1 (15 ounce) can garbanzo beans
1 (10 ounce) package frozen corn kernels, thawed
1 (12 ounce) package uncooked whole wheat elbow macaroni
Heat oil in a large, deep skillet. Saute onion, green pepper, garlic, chili powder and cumin. Stir in tomatoes, garbanzo beans and corn. Reduce heat to low and simmer 15 to 20 minutes, or until thickened and heated through.
Meanwhile, bring a large pot of lightly salted water to a boil. Add macaroni and cook for 8 to 10 minutes or until al dente; drain. Combine pasta and sauce.
Indian Soup
(Tara M.)
2 16-oz cans garbanzo beans, drained
1 14-oz can light coconut milk
1 cup low-sodium chicken broth*
½ cup salsa
1 ½ teaspoon garam masala**
1 teaspoon ground ginger
2 Tablespoon frozen apple juice concentrate
¼ c packed cilantro leaves
Garnishes:
¼ cup plain yogurt and
¼ cup thinly sliced green onions
Puree all ingredients except the garnishes in a blender until smooth. Pour into a large saucepan and bring to simmer. Simmer, partially covered and stirring frequently, to blend flavors, 4 to 5 min. Serve, adding garnishes.
*You can add 1 cup of water to the blender, then dissolve one bullion cube (I use veggie bullion) in the soup when simmering, instead of using chicken broth.
**Garam masala is a blend of many Indian spices – it can be found in the spices section.
2 16-oz cans garbanzo beans, drained
1 14-oz can light coconut milk
1 cup low-sodium chicken broth*
½ cup salsa
1 ½ teaspoon garam masala**
1 teaspoon ground ginger
2 Tablespoon frozen apple juice concentrate
¼ c packed cilantro leaves
Garnishes:
¼ cup plain yogurt and
¼ cup thinly sliced green onions
Puree all ingredients except the garnishes in a blender until smooth. Pour into a large saucepan and bring to simmer. Simmer, partially covered and stirring frequently, to blend flavors, 4 to 5 min. Serve, adding garnishes.
*You can add 1 cup of water to the blender, then dissolve one bullion cube (I use veggie bullion) in the soup when simmering, instead of using chicken broth.
**Garam masala is a blend of many Indian spices – it can be found in the spices section.
African Peanut Soup
(Tara M.)
2 Tablespoons olive oil
2 medium onions, chopped
2 large red bell peppers, chopped
4 cloves garlic, minced
1 (28 ounce) can crushed tomatoes, with liquid
8 cups vegetable broth or stock
1/4 teaspoon pepper
1/4 teaspoon chili powder (optional)
2/3 cup extra crunchy peanut butter
1/2 cup uncooked brown rice
Heat oil in a large stock pot over medium high heat. Cook onions and bell peppers until lightly browned and tender, stirring in garlic when almost done to prevent burning. Stir in tomatoes, vegetable stock, pepper, and chili powder. Reduce heat to low and simmer, uncovered, for 30 minutes.
Stir in rice, cover, and simmer another fifteen minutes or until rice is tender. Stir in peanut butter until well blended, and serve.
2 Tablespoons olive oil
2 medium onions, chopped
2 large red bell peppers, chopped
4 cloves garlic, minced
1 (28 ounce) can crushed tomatoes, with liquid
8 cups vegetable broth or stock
1/4 teaspoon pepper
1/4 teaspoon chili powder (optional)
2/3 cup extra crunchy peanut butter
1/2 cup uncooked brown rice
Heat oil in a large stock pot over medium high heat. Cook onions and bell peppers until lightly browned and tender, stirring in garlic when almost done to prevent burning. Stir in tomatoes, vegetable stock, pepper, and chili powder. Reduce heat to low and simmer, uncovered, for 30 minutes.
Stir in rice, cover, and simmer another fifteen minutes or until rice is tender. Stir in peanut butter until well blended, and serve.
Wednesday, April 15, 2009
Making Time to Prepare Healthy Foods
Hello,
Anne here again with some thoughts about making healthy eating a priority.
In my previous post, I made a case for healthy food being worth the extra cost. What about the extra time? Do we really have time to prepare meals ourselves? From scratch? What about chopping all those veggies and waiting for the beans to cook?
I would say "Yes, but be smart."
In the last few decades, the rise of convenience foods has been fast and furious. We now have toddler meals sold at the drugstore next to aspirin. Just pop them in the microwave, peel back the plastic, and give your child something "warm" and "filling" in less than two minutes. Or, you could skip the stop at the drug store and simply drive through a fast food restaurant where in two minutes you can have chicken nuggets...
What's in a nugget? Mechanically separated chicken that has been pressed into nugget form and has no less than 37 extra ingredients added to it before it's frozen, trucked across country, fried and packaged with a toy in a paper bag... marketed to guarantee a smile on your child's face. Why do millions of kids eat these? I mean seriously.. there has to be a reason, and health is clearly not it. Read the ingredients and you'll find that chicken nuggets contain at least four "leavening" ingredients: sodium aluminum phosphate, mono-calcium phosphate, sodium acid pyrophosphate, and calcium lactate . Yum yum. So why do parents buy them for their kids? (Besides millions of dollars of marketing to coax children into begging for them.)
Convenience.
You hand over cash, grab the bag the drive-through worker hands you, pass it to the back of the car, and zip off to the next thing. It's fast, but at what cost?
Even if you don't go the fast food route, there are plenty of "fast food" meals millions of Americans make at home. Homemade does not equal healthy. It never has. Popping open a can of cream-of-something soup, adding chicken, crackers, and a swath of cheese on top will yield a meal that comes from your own kitchen, but it won't do your family's health any favors.
Yet, nobody has time to cook a healthy dinner every night. Right? We're all busy. Overworked and overtired, we glance at the clock 30 minutes before dinnertime and panic.
Let's stop right there and clear something up: You absolutely CAN make healthy meals for your family. It's doable. I do it. You can do it.
And, I've found it's absolutely worth it.
Two and a half years ago, I had zero kitchen skills and had just started thinking about eating healthier. I've since made it a priority and it's changed a lot of things for our family!
- Everyone in my family enjoys food more when it's made from scratch and made with health in mind. It's flattering to my husband that I care enough about his health and happiness to make nutritious meals, instead of just fast meals.
- My daughter recognizes real food. She loves picking out fruits and veggies at the store, and will grow up helping me make bread, soak beans, freeze peppers, chop onions, and toss salads. She wouldn't know what do to with a fast food nugget if she saw one and that's ok with me. Real food tastes good to her.
Here are 10 things I've learned:
1) You'll get better with practice and you learn shortcuts. You'll get faster at chopping, better at timing meals to be done on time, more efficient in the kitchen and in grocery shopping.
2) Healthy does not have to mean long prep time. In fact, once you kick the salty/sugary/fatty/processed foods to the curb, you appreciate the flavor of simple foods more, so it takes less fuss to make a delicious meal. You'll build an arsenal of healthy recipes that can work in a time crunch and on nights when you have more time to cook, or a few minutes throughout the day to get some prep done, you may enjoy trying more involved recipes.
3) Your pantry will change. You'll start stocking healthy food and weed out the stuff you used to use. You'll have fewer last-minute dashes to the grocery store as you build up a good base of healthy foods. You'll be able to throw together meals in a hurry... from the things in your pantry. Because healthy-on-a-budget means from scratch cooking, you'll find you really get to know foods and how to prepare them. Shop the sales in the produce department and acquaint yourself and your family with new flavors. Find simple ways to prepare vegetables from all seasons.
4) Often healthy eating takes not 1 second longer than poor eating. Grab an apple instead of a granola bar. Pack carrots instead of goldfish crackers. Eat muesli instead of Special K. Drink a glass of water instead of a soda. Throw spinach in your soup or smoothie. Spread hummus on bread instead of butter or jam. Toss raisins in your oatmeal instead of brown sugar. Do black beans from a can instead of ground beef in tacos. Defrost frozen berries for dessert instead of ice cream (ok that one does take longer).
5) You may find you loosen up a bit in terms of mealtimes. Maybe you don't need a side dish at all, and you can just focus on one main dish. Maybe the salad becomes the center of the meal. Maybe you double the recipe and have enough to eat the night after next as well.
6) Many of the tricks of non-healthy eaters can be adapted for you. Use a slow-cooker. Plan a menu. Do prep work the night before. Freeze and reheat meals. Use one component of a meal for future meals (make twice as many beans and use them for something else in a few days).
7) Grocery shopping is so much faster! Hit the produce department and go home. Hehe. So many of my staples are long-term things like split peas, beans, canned tomatoes, frozen veggies, onions, etc. that my shopping trips are typically a breeze. More than half the store is processed foods, so I get to skip on past those aisles.
8) It's satisfying to take time to prepare meals. In many cultures, meal preparation takes hours and up until very recently, in our culture, the kitchen was the center of the home. As I've made time to prepare food from scratch, our kitchen has become a gathering place. My daughter loves to help, my husband invariably ends up chatting me up as I work and often pitches in when he can.
9) Taking time to fuel your body in a healthy way pays off, big-time. Fewer sick days, more energy, longer life... the list is long. Really and truly the difference in lifespan can be decades if you eat in such a way to avoid things like Type II Diabetes and Heart Disease.
10) If it's important to you, you'll find time to do it.
If you know me well, you know I don't do this perfectly at all. I'm still learning how to juggle healthy eating with a busy life. Sometimes my family eats crazy meals because I didn't pull something together in time. Sometimes we eat the same meal THREE days in a row, if I made way too much or have a really busy week. But because we generally only have healthy food on hand, and I have built up a mountain of healthy recipes we love, generally we take the time each day to invest in our health. 30 years from now, I think I'll be glad I made this a priority. I think my body will thank me and my kids and husband will thank me for making the effort... even though it wasn't always the fastest or most convenient option. That's the hope, anyway! :)
Anne here again with some thoughts about making healthy eating a priority.
In my previous post, I made a case for healthy food being worth the extra cost. What about the extra time? Do we really have time to prepare meals ourselves? From scratch? What about chopping all those veggies and waiting for the beans to cook?
I would say "Yes, but be smart."
In the last few decades, the rise of convenience foods has been fast and furious. We now have toddler meals sold at the drugstore next to aspirin. Just pop them in the microwave, peel back the plastic, and give your child something "warm" and "filling" in less than two minutes. Or, you could skip the stop at the drug store and simply drive through a fast food restaurant where in two minutes you can have chicken nuggets...
What's in a nugget? Mechanically separated chicken that has been pressed into nugget form and has no less than 37 extra ingredients added to it before it's frozen, trucked across country, fried and packaged with a toy in a paper bag... marketed to guarantee a smile on your child's face. Why do millions of kids eat these? I mean seriously.. there has to be a reason, and health is clearly not it. Read the ingredients and you'll find that chicken nuggets contain at least four "leavening" ingredients: sodium aluminum phosphate, mono-calcium phosphate, sodium acid pyrophosphate, and calcium lactate . Yum yum. So why do parents buy them for their kids? (Besides millions of dollars of marketing to coax children into begging for them.)
Convenience.
You hand over cash, grab the bag the drive-through worker hands you, pass it to the back of the car, and zip off to the next thing. It's fast, but at what cost?
Even if you don't go the fast food route, there are plenty of "fast food" meals millions of Americans make at home. Homemade does not equal healthy. It never has. Popping open a can of cream-of-something soup, adding chicken, crackers, and a swath of cheese on top will yield a meal that comes from your own kitchen, but it won't do your family's health any favors.
Yet, nobody has time to cook a healthy dinner every night. Right? We're all busy. Overworked and overtired, we glance at the clock 30 minutes before dinnertime and panic.
Let's stop right there and clear something up: You absolutely CAN make healthy meals for your family. It's doable. I do it. You can do it.
And, I've found it's absolutely worth it.
Two and a half years ago, I had zero kitchen skills and had just started thinking about eating healthier. I've since made it a priority and it's changed a lot of things for our family!
- Everyone in my family enjoys food more when it's made from scratch and made with health in mind. It's flattering to my husband that I care enough about his health and happiness to make nutritious meals, instead of just fast meals.
- My daughter recognizes real food. She loves picking out fruits and veggies at the store, and will grow up helping me make bread, soak beans, freeze peppers, chop onions, and toss salads. She wouldn't know what do to with a fast food nugget if she saw one and that's ok with me. Real food tastes good to her.
Here are 10 things I've learned:
1) You'll get better with practice and you learn shortcuts. You'll get faster at chopping, better at timing meals to be done on time, more efficient in the kitchen and in grocery shopping.
2) Healthy does not have to mean long prep time. In fact, once you kick the salty/sugary/fatty/processed foods to the curb, you appreciate the flavor of simple foods more, so it takes less fuss to make a delicious meal. You'll build an arsenal of healthy recipes that can work in a time crunch and on nights when you have more time to cook, or a few minutes throughout the day to get some prep done, you may enjoy trying more involved recipes.
3) Your pantry will change. You'll start stocking healthy food and weed out the stuff you used to use. You'll have fewer last-minute dashes to the grocery store as you build up a good base of healthy foods. You'll be able to throw together meals in a hurry... from the things in your pantry. Because healthy-on-a-budget means from scratch cooking, you'll find you really get to know foods and how to prepare them. Shop the sales in the produce department and acquaint yourself and your family with new flavors. Find simple ways to prepare vegetables from all seasons.
4) Often healthy eating takes not 1 second longer than poor eating. Grab an apple instead of a granola bar. Pack carrots instead of goldfish crackers. Eat muesli instead of Special K. Drink a glass of water instead of a soda. Throw spinach in your soup or smoothie. Spread hummus on bread instead of butter or jam. Toss raisins in your oatmeal instead of brown sugar. Do black beans from a can instead of ground beef in tacos. Defrost frozen berries for dessert instead of ice cream (ok that one does take longer).
5) You may find you loosen up a bit in terms of mealtimes. Maybe you don't need a side dish at all, and you can just focus on one main dish. Maybe the salad becomes the center of the meal. Maybe you double the recipe and have enough to eat the night after next as well.
6) Many of the tricks of non-healthy eaters can be adapted for you. Use a slow-cooker. Plan a menu. Do prep work the night before. Freeze and reheat meals. Use one component of a meal for future meals (make twice as many beans and use them for something else in a few days).
7) Grocery shopping is so much faster! Hit the produce department and go home. Hehe. So many of my staples are long-term things like split peas, beans, canned tomatoes, frozen veggies, onions, etc. that my shopping trips are typically a breeze. More than half the store is processed foods, so I get to skip on past those aisles.
8) It's satisfying to take time to prepare meals. In many cultures, meal preparation takes hours and up until very recently, in our culture, the kitchen was the center of the home. As I've made time to prepare food from scratch, our kitchen has become a gathering place. My daughter loves to help, my husband invariably ends up chatting me up as I work and often pitches in when he can.
9) Taking time to fuel your body in a healthy way pays off, big-time. Fewer sick days, more energy, longer life... the list is long. Really and truly the difference in lifespan can be decades if you eat in such a way to avoid things like Type II Diabetes and Heart Disease.
10) If it's important to you, you'll find time to do it.
If you know me well, you know I don't do this perfectly at all. I'm still learning how to juggle healthy eating with a busy life. Sometimes my family eats crazy meals because I didn't pull something together in time. Sometimes we eat the same meal THREE days in a row, if I made way too much or have a really busy week. But because we generally only have healthy food on hand, and I have built up a mountain of healthy recipes we love, generally we take the time each day to invest in our health. 30 years from now, I think I'll be glad I made this a priority. I think my body will thank me and my kids and husband will thank me for making the effort... even though it wasn't always the fastest or most convenient option. That's the hope, anyway! :)
Saturday, March 28, 2009
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.
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.
Friday, March 27, 2009
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
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.
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