(from the beanland blog)
You might want to double the recipe, it’s pretty delicious. Also, since you're already chopping all the veggies, chop extra and store them in a bag in the freezer, so next time you'll have them ready to dump right in the pot.
1 Tablespoon olive oil
1 onion, chopped
1 rib celery, sliced thinly
2 carrots, sliced thinly
1 cup dry split peas, rinsed and drained
4 cups vegetable broth
1/4 teaspoon dried ground thyme
1/4 teaspoon dried marjoram
2 Tablespoons fresh parsley, chopped (or 1 1/2 teaspoons dried)
Cook onion in olive oil for a couple of minutes until softened, then add celery and carrots and cook for 3 more minutes. Add everything else and cook on low for 50-60 minutes (30 will work in a pinch). Pull out 2 cups and blend it until smooth and return it to the pot. Add salt and pepper to taste.
Friday, February 20, 2009
Anne's Sinless Hotcakes
(from the beanland blog)
I use all whole wheat if I have no buckwheat and lemon rind if I have no oranges.
3/4 cup buckwheat flour (use whole wheat if no buckwheat)
1 cup whole wheat flour
1/4 cup rolled oats
1/4 cup walnuts, finely chopped
1 Tablespoon Flaxseed meal (flax seeds ground)
1 Tablespoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon almond extract
1 Tablespoon orange zest (or lemon)
1/2 cup unsweetened applesauce
2 cups water
Mix all dry ingredients in a medium bowl until evenly blended. Add liquids and mix as little as possible to make batter. Small lumps are okay, they’ll disappear in cooking. Over-mixing will make pancakes flat and heavy. Spoon the batter onto a hot, nonstick griddle. Yields about 12 medium pancakes.
The secrets to a fluffy pancake:
1) Combine your wet ingredients together first (almond extract, applesauce and water).
2) When you add wet to dry, just barely stir at all. Enough to get the dry stuff wet, and the floury stuff off the sides of the bowl. That’s it.
3) Make sure the griddle is hot enough. It should sizzle when you add the batter.
4) When you cook them, flip them when you see that the bubbles are staying open and not filling back in with batter. Don’t wait any longer, otherwise they’ll be too set up to “spring” when the other side cooks.
Anne’s favorite syrup:
Dump frozen strawberries in a bowl, cover with a plate and microwave for 2 minutes. Stop and smoosh the strawberries with a fork. Then microwave several more minutes until it’s a bit runny and steaming hot. Pour generously over pancakes. We have also been known to LOVE real maple syrup on pancakes, as well as unsweetened applesauce.
I use all whole wheat if I have no buckwheat and lemon rind if I have no oranges.
3/4 cup buckwheat flour (use whole wheat if no buckwheat)
1 cup whole wheat flour
1/4 cup rolled oats
1/4 cup walnuts, finely chopped
1 Tablespoon Flaxseed meal (flax seeds ground)
1 Tablespoon baking powder
1/4 teaspoon baking soda
1/4 teaspoon salt
1/2 teaspoon almond extract
1 Tablespoon orange zest (or lemon)
1/2 cup unsweetened applesauce
2 cups water
Mix all dry ingredients in a medium bowl until evenly blended. Add liquids and mix as little as possible to make batter. Small lumps are okay, they’ll disappear in cooking. Over-mixing will make pancakes flat and heavy. Spoon the batter onto a hot, nonstick griddle. Yields about 12 medium pancakes.
The secrets to a fluffy pancake:
1) Combine your wet ingredients together first (almond extract, applesauce and water).
2) When you add wet to dry, just barely stir at all. Enough to get the dry stuff wet, and the floury stuff off the sides of the bowl. That’s it.
3) Make sure the griddle is hot enough. It should sizzle when you add the batter.
4) When you cook them, flip them when you see that the bubbles are staying open and not filling back in with batter. Don’t wait any longer, otherwise they’ll be too set up to “spring” when the other side cooks.
Anne’s favorite syrup:
Dump frozen strawberries in a bowl, cover with a plate and microwave for 2 minutes. Stop and smoosh the strawberries with a fork. Then microwave several more minutes until it’s a bit runny and steaming hot. Pour generously over pancakes. We have also been known to LOVE real maple syrup on pancakes, as well as unsweetened applesauce.
Thursday, February 19, 2009
Date Nut Pop 'Ems
(from the beanland blog)
Not a lowfat snack with all those nuts, but a great choice instead of cookies.
1 cup almonds
1 cup walnuts
1/2 cup raw shelled sunflower seeds
10 dried medjool dates, pitted
1 Tablespoon cinnamon
Put the nuts and seeds in a food processor and let it go 30-60 seconds depending on the texture you like. The longer it blends the smoother and easier it is to shape into balls. Add the dates and cinnamon. 1 teaspoon of cinnamon for “plain” treats and 1 to 1 1/2 Tablespoons for cinnamon-y treats.
You can also add 1 Tablespoon of cocoa powder at this point for a really decadent treat.
Food process for another 10-20 seconds or so, until everything is well-incorporated. Then wash your hands and make pop 'em balls! Store in refrigerator.
Not a lowfat snack with all those nuts, but a great choice instead of cookies.
1 cup almonds
1 cup walnuts
1/2 cup raw shelled sunflower seeds
10 dried medjool dates, pitted
1 Tablespoon cinnamon
Put the nuts and seeds in a food processor and let it go 30-60 seconds depending on the texture you like. The longer it blends the smoother and easier it is to shape into balls. Add the dates and cinnamon. 1 teaspoon of cinnamon for “plain” treats and 1 to 1 1/2 Tablespoons for cinnamon-y treats.You can also add 1 Tablespoon of cocoa powder at this point for a really decadent treat.
Food process for another 10-20 seconds or so, until everything is well-incorporated. Then wash your hands and make pop 'em balls! Store in refrigerator.
Beanland Banana Nut Muffins
(from the Beanland blog)
Preheat oven to 375 F.
Combine in a bowl:
2 cups whole wheat pastry flour
1/4 teaspoon salt
2 teaspoons baking powder
1/2 teaspoonbaking soda
1 Tablespoon cinnamon
Combine in the vitamix (or any blender) until soupy:
2 Tablespoon flaxseed meal (ground flax seed)
3 Tablespoons water
1/4 cup vegetable oil
1/2 cup unsweetened applesauce
1/4 cup brown sugar
3 ripe bananas
1 teaspoon vanilla extract
Pour wet into dry, and mix just until combined. This is when the rising starts, so make sure you don’t mix out the bubbles. Be gentle when you spoon into 12 muffin cups (greased or papered).
Top each muffin with two or three crumbled pecans and some brown sugar. Put them in the oven immediately (again, so they stay light).
Bake for 15-20 minutes until they spring back a bit when you touch the center.
Preheat oven to 375 F.
Combine in a bowl:
2 cups whole wheat pastry flour
1/4 teaspoon salt
2 teaspoons baking powder
1/2 teaspoonbaking soda
1 Tablespoon cinnamon
Combine in the vitamix (or any blender) until soupy:
2 Tablespoon flaxseed meal (ground flax seed)
3 Tablespoons water
1/4 cup vegetable oil
1/2 cup unsweetened applesauce
1/4 cup brown sugar
3 ripe bananas
1 teaspoon vanilla extract
Pour wet into dry, and mix just until combined. This is when the rising starts, so make sure you don’t mix out the bubbles. Be gentle when you spoon into 12 muffin cups (greased or papered).
Top each muffin with two or three crumbled pecans and some brown sugar. Put them in the oven immediately (again, so they stay light).
Bake for 15-20 minutes until they spring back a bit when you touch the center.
Wednesday, February 18, 2009
Curried Potatoes and Spinach
(from Beanland blog)
1 scant Tablespoon canola oil
1 medium yellow onion, diced (or 2 small red onions)
1 large rib celery, sliced
2 teaspoons minced fresh ginger root (if you have it, I didn’t)
1 15 ounce can petite diced tomatoes (can use fresh)
1 Tablespoon curry powder
1 teaspoon garam masala (can use ground coriander in a pinch)
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
4 cups water
3+ cups diced red potatoes, skins on
2 medium carrots, diced
6-8 cups spinach (coarsely chopped if desired - I buy 2 large bags)
Brown rice/Quinoa
In a large saucepan, heat oil over medium heat. Add onion, celery, and ginger and cook for about 4 minutes. Add tomato, curry powder, garam masala, salt and cayenne and cook for 3 minutes over low heat.
Add water, potatoes and carrots and cook for 15 minutes over medium heat, stirring occasionally. Stir in spinach and cook until the potatoes are tender, 10 to 15 minutes, stirring occasionally. Remove from heat and let stand for about 5 minutes. Serve by ladling over brown rice or quinoa.
recipe found here
1 scant Tablespoon canola oil
1 medium yellow onion, diced (or 2 small red onions)
1 large rib celery, sliced
2 teaspoons minced fresh ginger root (if you have it, I didn’t)
1 15 ounce can petite diced tomatoes (can use fresh)
1 Tablespoon curry powder
1 teaspoon garam masala (can use ground coriander in a pinch)
1/2 teaspoon salt
1/4 teaspoon cayenne pepper
4 cups water
3+ cups diced red potatoes, skins on
2 medium carrots, diced
6-8 cups spinach (coarsely chopped if desired - I buy 2 large bags)
Brown rice/Quinoa
In a large saucepan, heat oil over medium heat. Add onion, celery, and ginger and cook for about 4 minutes. Add tomato, curry powder, garam masala, salt and cayenne and cook for 3 minutes over low heat.
Add water, potatoes and carrots and cook for 15 minutes over medium heat, stirring occasionally. Stir in spinach and cook until the potatoes are tender, 10 to 15 minutes, stirring occasionally. Remove from heat and let stand for about 5 minutes. Serve by ladling over brown rice or quinoa.
recipe found here
Tuesday, February 17, 2009
Firehouse Turkey Chili
This Chili is very Delicious! A good meal for a cold February night.
This Chili calls for Ground Turkey, but you could always make it without the meat. One thing I love about this Chili is that it has a lot of other Vegies in it, so it is still good without the meat.
Enjoy!!
Firehouse Turkey Chili
Adapted From Shape Magazine
This Chili calls for Ground Turkey, but you could always make it without the meat. One thing I love about this Chili is that it has a lot of other Vegies in it, so it is still good without the meat.
Enjoy!!
Firehouse Turkey Chili
Adapted From Shape Magazine
Ingredients:
-1 tablespoon olive oil-1 large clove garlic, smashed (I used 2 large cloves of garlic)
-1/2 cup chopped scallions (green onions)
-1/2 pound ground turkey (I used 1 pound of ground Turkey)
-2 tablespoons chili powder(I used only 1 Tablespoon and it was just perfect for our families taste)
-1 large can (28 ounces) crushed tomatoes
-(I also added one small can of V-8 juice for extra liquid)
-1 can (15 ounces) kidney beans, rinsed and drained (I used Organic canned Kidney Beans)
-1 medium red bell pepper, diced
-1 cup carrot, diced
-1/2 teaspoon brown sugar ( I put in 1/4 cup to make the chili not so hot)
-salt to taste
Directions:
*In a large saucepan heat oil over medium-high heat until hot but not smoking. Toss in garlic and all but 2 tablespoons of the scallions and cook, stirring frequently, for 1 minute.
*Add turkey and continue to cook, breaking up meat with a wooden spoon, until browned, about 2 to 3 minutes. Stir in chili powder and cook for 1 more minute. Add tomatoes, kidney beans, bell pepper, carrot, brown sugar, and salt to taste. Bring to a boil over high heat.
*Reduce heat to low, cover, and simmer for 15 minutes. Divide among 4 bowls and garnish with the remaining 2 tablespoons of scallions. Top with nonfat sour cream if desired. (I also served the Chili with Organic Corn Tortilla Chips, Kirkland brand from Costco)
*Add turkey and continue to cook, breaking up meat with a wooden spoon, until browned, about 2 to 3 minutes. Stir in chili powder and cook for 1 more minute. Add tomatoes, kidney beans, bell pepper, carrot, brown sugar, and salt to taste. Bring to a boil over high heat.
*Reduce heat to low, cover, and simmer for 15 minutes. Divide among 4 bowls and garnish with the remaining 2 tablespoons of scallions. Top with nonfat sour cream if desired. (I also served the Chili with Organic Corn Tortilla Chips, Kirkland brand from Costco)
Serves: 4
Prep Time: 10 minutes
Cook Time: 23 minutes
Nutrition Score per serving: 1 cup: 268 calories, 9 g fat (27% calories), 2 g saturated fat, 40 g carbs, 17 g protein, 11 g fiber, 106 mg calcium, 6 mg iron, 789 mg sodium
Prep Time: 10 minutes
Cook Time: 23 minutes
Nutrition Score per serving: 1 cup: 268 calories, 9 g fat (27% calories), 2 g saturated fat, 40 g carbs, 17 g protein, 11 g fiber, 106 mg calcium, 6 mg iron, 789 mg sodium
30 day Shred
If you watch 'The Biggest Loser' then you know who Jillian Michaels is. I have watched a little bit of the show, but not a complete season.
I just want to RECOMMEND this video to anyone who is wanting to lose 5-20 pounds.
I came across it one day as I was searching on Amazon.com for good workout videos. I have had it for only one week now, but HOLY COW it is so GOOD (in a bad way). I have been very sore, but that is good right?
This is what I like about it:
-There are 3 different levels, Level 1, 2, & 3 (you just do one level a day)
-Each level is only 20 minutes. That's right, only 20 minutes a day!
-all you need is a mat(I just do it on my carpet in my basement), and a set of medium hand weights.
-you see results right away, I sure did
-I feel stronger after only doing it for 1 week
-It only cost me $8.50 (from Amazon)
OK, so here is an example of how Level 1 goes:
3 minutes of strength - Pushups alternating with Squats and Arm Presses
2 minutes of cardio - Jumping Jacks and Butt Kicks
1 minute of abs - Crunches and Reverse Crunches
She recommends you do each level for 10 days.
I am also doing these workouts as I train to run the 25k here in Grand Rapids, so a 20 minute session works out great for me.
If you are interested in giving this a try I would recomend that you read other users reviews on Amazon.com.
Here is the link:
http://www.amazon.com/Jillian-Michaels-30-Day-Shred/dp/B00127RAJY
Lets all get up and get Moving! Summer is almost here :-)
Sunday, February 15, 2009
In my kitchen
A few things not pictured - On occasion I buy soy milk to use on my cereal (either vanilla flavored or unsweetened). My family drinks 1% - we recently cut out the 2% just to lower the cholesterol content. We also try leaving skins on our mashed potatoes for dinner, using fresh squeezed lemon juice on green beans instead of butter, etc.
What healthy products do you love to have on hand in your kitchen? Here are a few of mine that I feel good about eating:
Strawberry spread without added sugars or HFCS (I try to not buy stuff with high fructose corn syrup, but it's not something we have blacklisted at our house) and real maple syrup - my kids love both.
We go through tons of peanut butter! Before we eliminated partially hydrogenated oil (trans fat) from our diet, my kids would only eat Jif peanut butter. They love this Skippy now. It does have added sugar, but it is all natural and it doesn't need to be refrigerated or stirred.
A bowl of fruit - helps encourage my kids to make a healthy snack choice since it is already sitting out in view.
I use this oil blend in place of plain vegetable oil for most things. I can't tell the difference . . . pancakes, popcorn, chicken . . .
Bread crumbs from Whole Foods with NO hydrogentaed oil! I have to go to whole foods for this one, can't find any at the regular grocery store w/o trans fat.
Whole Wheat Pastry Flour for muffins, cookies, corn bread or any other baked goods.
I know - hot dogs! My 3 year old loves them and since I'm not going to feed her the ones with 26 grams of fat we go for these turkey dogs with 1 grams of fat instead. She loves them. 
If I don't have time to whip up my own pancake mix, we use this whole wheat blend.
I hear this is healthier than regular table salt, I can't tell a difference.
My family won't go for 100% whole wheat pasta just yet, so we have switched to this multigrain pasta for now.
I love yogurt and oatmeal mixed for breakfast or a snack. 1 container of yogurt and 1/3 cup oats or oat blend.
I love this oat blend from Trader Joe's.
I try to keep bagged veggies in the fridge at eye level for the kids to grab a healthy treat!
Frozen and lightly salted Edamame (soy beans). Great thing to munch on watching tv instead of chips etc. I toss 'em in the microwave a few seconds and start popping them open.
My kids love these granola bars and I love the healthy ingredients.
When pomegranates aren't in season we enjoy pomegranatae juice and my son actually loves this as well! Takes a few tries to get used to, but I like the tart flavor.
Hummus on crackers or pita chips is a great snack.
We are working on starting to make our own wheat bread, but until we get it down my kids love this honey wheat with no HFCS added.
What healthy products do you love to have on hand in your kitchen? Here are a few of mine that I feel good about eating:
Strawberry spread without added sugars or HFCS (I try to not buy stuff with high fructose corn syrup, but it's not something we have blacklisted at our house) and real maple syrup - my kids love both.
We go through tons of peanut butter! Before we eliminated partially hydrogenated oil (trans fat) from our diet, my kids would only eat Jif peanut butter. They love this Skippy now. It does have added sugar, but it is all natural and it doesn't need to be refrigerated or stirred.
A bowl of fruit - helps encourage my kids to make a healthy snack choice since it is already sitting out in view.
I use this oil blend in place of plain vegetable oil for most things. I can't tell the difference . . . pancakes, popcorn, chicken . . .
Bread crumbs from Whole Foods with NO hydrogentaed oil! I have to go to whole foods for this one, can't find any at the regular grocery store w/o trans fat. 
Whole Wheat Pastry Flour for muffins, cookies, corn bread or any other baked goods.
I know - hot dogs! My 3 year old loves them and since I'm not going to feed her the ones with 26 grams of fat we go for these turkey dogs with 1 grams of fat instead. She loves them. If I don't have time to whip up my own pancake mix, we use this whole wheat blend.
I hear this is healthier than regular table salt, I can't tell a difference.
My family won't go for 100% whole wheat pasta just yet, so we have switched to this multigrain pasta for now.
I love yogurt and oatmeal mixed for breakfast or a snack. 1 container of yogurt and 1/3 cup oats or oat blend. 
I love this oat blend from Trader Joe's.
I try to keep bagged veggies in the fridge at eye level for the kids to grab a healthy treat!
Frozen and lightly salted Edamame (soy beans). Great thing to munch on watching tv instead of chips etc. I toss 'em in the microwave a few seconds and start popping them open.
My kids love these granola bars and I love the healthy ingredients.
When pomegranates aren't in season we enjoy pomegranatae juice and my son actually loves this as well! Takes a few tries to get used to, but I like the tart flavor.
Hummus on crackers or pita chips is a great snack. We are working on starting to make our own wheat bread, but until we get it down my kids love this honey wheat with no HFCS added.
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