Spinach Salad, Roasted Vegetable Lasagna, Low Fat Apple Bread Pudding

With all the extras from the garden, it's easy to incorporate fresh veggies into your daily diet. Sometimes, you have to figure out ways to get creative with the abundance that comes with a well growing garden.

This is a healthier way to enjoy a family favorite while cutting out the red meat that usually goes into this dish.

Enjoy it!
*************************************************

Healthy Spinach Salad

Salad ingredients:

• 4 cups baby spinach
• 1/4 cup coarsely chopped toasted walnuts
• 1/2 cup red seedless grapes, sliced in half lengthwise
• 2 chopped scallions (include ~4 inches of the green part)
• medium coarse black pepper
• ~3-oz mild goat cheese, crumbled

Dressing ingredients:

• 3 tablespoons extra virgin olive oil
• 2 tablespoons cider vinegar
  
• black pepper

Whisk olive oil into the cider vinegar. Add pepper, and perhaps a tad of kosher salt, to taste.

Put all salad ingredients except cheese into a large bowl. Add dressing and toss to coat. Add goat cheese.

Roasted Vegetable Lasagna
serves 6

Sauce:

1/2 large onion, chopped
1/2 Tablespoon olive oil
3 minced garlic cloves
1 can 14 oz tomato puree, low sodium
1 4 oz can tomato sauce, low sodium
1 tablespoons minced fresh basil
1 tablespoons minced fresh oregano
1/2 teaspoon sugar
1/4 tspn crushed red pepper flakes

Vegetables
2 cups sliced zucchini
1 1/2 cups fresh sliced mushrooms
1 green pepper, chopped
1/2 small onion, diced
1/4 teaspoon pepper
lasagna noodles, cooked according to package directions and drained
2 cups shredded, mozzarella
1/2 cup shredded Parmesan

In large pan, cook onion (for sauce) in oil until tender; add garlic and saute 1 minute longer. Stir in puree, sauce and seasonings. Bring to boil then reduce heat and simmer, uncovered, for 30 minutes until thickened.

In large mixing bowl, combine vegetables and pepper. Put in a baking pan and cook at 450 degrees for 15 minutes.

Spread 1/4 cup of sauce in a baking dish. Layer with noodles, top with half the sauce, and half the roasted vegetables, and half the cheese. Repeat another layer.

Bake at 400 degrees for 10 minutes, covered. Uncover and bake another 15 minutes until bubbly. Let cool slightly before serving.


Apple Bread Pudding
9 servings

• 1/4 C. granulated sugar
• 1 t. ground cinnamon
• 2 C. 1% milk
• 1 C. egg substitute
• 1 T. brown sugar
• 1 1/2 t. vanilla extract
• 8 slices 100% whole-wheat bread, toasted and cut in triangles
• 2 large apples, cored and diced
• 1 1/2 Pint lowfat vanilla frozen yogurt (optional)
  

1. Heat oven to 375 degrees. Coat a 9" square baking dish with nonstick spray. Mix sugar & cinnamon. In a bowl, whisk milk, egg substitute, brown sugar & vanilla extract. Arrange half the toast in baking dish; sprinkle with half the cinnamon-sugar and apples. Repeat layers. Pour milk mixture over top. Bake uncovered 40-50 minutes until a knife inserted in center comes out clean. Cut in squares; serve with scoops of frozen yogurt.

Vegetable Night! Garbanzo Bean Tomato Salad, Pattypan Saute, Roasted Corn with Chive Butter

It's summer and garden vegetables are all around us!

We haven't really had a vegetable night in quite awhile and I would like to get back into the habit of having a veggie night at least once a week, and possibly work ourselves up to twice a week. This is really, really easy to make. And with summer here, corn is in abundance! It's a classic summer staple. High in fiber, and in B vitamins, as well as folic acid and a number of other things our bodies need, it is used to help with kidney function and protect the heart. It also supports lung health, memory and energy. Vegetables are good for you!!

D is such a willing participant in my experimental cooking. I have to admit that many of the recipes I have found have turned out to be quite good. If we didn't think so, the recipes would not be on here!!

However, it is important to reiterate that we have cut out a lot of sodium in our diet and we do not use table salt at all. This renders our tastes to be a tad different than some who have not done so; we have become acclimated to the natural taste of the foods we eat without salting them. It has amazed me to realize how much of our food we never really tasted before cutting salt out. It was all salt! It's hard to tell when you still use it.

An example is my 17 yr old son. A few weeks ago, I made the tomato soup recipe from this blog because I love it. It was the first time my 17 yr old had tried it. He says, "This is bland, Mom." and he proceeds to add a bit of salt to his, taste it then say, "Much better."

Well, funny thing is, he didn't finish his bowl so I started to eat what was left in his bowl. BLEGH!!! All I tasted was the overwhelming salt flavoring!! And he really did not add that much. However, it made me realize just how much salt really does mask what the food we eat really tastes like.

Please don't dismiss a recipe if you try it as is and it seems bland to you. If sodium levels are not an issue with you, feel free to add salt to taste to your dishes. When I use canned goods, I use "no salt added", but you do not need to do this if you are not watching your sodium intake.

As for our meal.....I don't really eat a lot of garbanzo beans, or beans in general. Did you know that garbanzo beans are a high source of both soluble and insoluble dietary fibers? The soluble fibers form a gel-like substance in the digestive tract, whose main function is to capture the cholesterol containing bile and remove it from the body. The insoluble fiber, on the other hand, prevents constipation, by increasing the stool bulk (yes I know, not exactly appealing, but your body needs to do it!!!). They also help prevent certain digestive disorders, like irritable bowel syndrome and diverticulitis. Most people do not have enough fiber in their diet, and beans are a great source of this! They help lower cholesterol and improve blood sugar levels. This is a good-news food for diabetics!

It is estimated that a single cup of garbanzo beans supplies around 84.5% of the body’s daily manganese requirement. Manganese is involved in the production of energy and antioxidant defenses! This means that garbanzo beans aid your immune system as well. Good things, these beans.

And we've all heard the benefits of tomatoes! Personally, I do not like the taste of tomatoes but I can (and do) eat them in certain dishes. (I love fried green ones!) An interesting trivia fact about tomatoes is that they were not eaten in the US until the 1800's because they were believed to be toxic and cause certain cancers and illnesses such as appendicitis.

Of course, we now know that tomatoes actually have the exact opposite effect on our bodies. One tomato can provide 45% of the RDA for Vitamin C (which is required for growth and repair of tissues as well as immunity support), 15% of Vitamin A (promotes eyesight, offers immunity support), 8% of potassium RDA (aids in heart health and function and muscle repair), and is also high in iron (required for red blood cells to carry oxygen throughout the body and supplying us with energy).

New research is beginning to indicate that tomatoes may be used to help prevent lung cancer too. Two powerful compounds found in tomatoes-coumaric acid and chlorogenic acid-are thought to block the effects of nitrosamines. These are compounds that not only are formed naturally in the body, but also are the strongest carcinogen in tobacco smoke. By blocking the effects of these nitrosamines, the chances of lung cancer are reduced significantly.

For more information on the benefits of tomatoes, go here 10 Health Benefits of Tomatoes

Now, on to the recipes. Bet you thought I'd never get to it, eh? ;)
*****************************************************************

Garbanzo Tomato Salad

• 3 tablespoons vegetable oil
• 1 tablespoon red wine vinegar
• 1 teaspoon salt, divided
• 1/4 teaspoon pepper, divided
• 1 (15 ounce) can garbanzo beans or chickpeas, rinsed and drained
• 3 medium tomatoes, thinly sliced
• 1 medium onion, thinly sliced
• 1 tablespoon minced fresh basil

In a bowl, combine the oil, vinegar, 1/2 teaspoon salt and 1/8 teaspoon pepper. Add beans; toss to coat. Place tomatoes in a serving bowl. Top with onion. Sprinkle with basil and remaining salt and pepper. Top with bean mixture. Cover and refrigerate for at least 1 hour. Toss just before serving.




Pattypan Saute

• 2 cups halved pattypan squash
• 1 medium onion, halved and sliced
• 2 teaspoons canola oil
• 2 garlic cloves, minced
• 1 small sweet red pepper cut into 1/2 inch pieces
• 1 cup fresh sliced mushrooms
• 1 medium tomato, chopped
• 1/2 teaspoon Italian Seasoning
• 1/8 teaspoon pepper
• 2 tablespoons shredded Parmesan Cheese

Coat large skillet with cooking spray. Saute squash and onion in oil for 2 minutes; add garlic, and cook one minute. Add red pepper and mushrooms; saute for 6-7 minutes.

Stir in tomato, Italian seasoning, and pepper. Heat thoroughly. Sprinkle with Parmesan Cheese.


Roasted Fresh Corn with Chive Butter
(4 servings)

• 4 ears of fresh corn, unhusked
• 1/4 cup buttery spread or butter
• 2 tablespoons chopped, fresh chives

Preheat oven to 350. Place unhusked corn on a foil lined baking sheet. Bake 30-45 minutes depending on size of corn. Remove from oven and let cool. Remove corn husks and silks and discard. Melt butter in microwave and stir in chives. Serve with corn.

Grilled Ginger Salmon, Sugar Snap Peas, and Citrus Carrots and Sprouts

Fish. There's a lot to be said about it.

I don't much care for seafood. However, fish is really good for you. Salmon, in particular, is high in Omega-3 fats. This is a fat that our body requires yet can not manufacture on its own, making it necessary to get this vital nutrient from other sources. Omega-3 is "good" fat.

The numerous benefits of this essential fatty acid include the reduction in the risk for fatal heart arrhythmia since omega-3 acids increases heart rate variability, a measure of heart functionality. It also helps lower triglycerides which are linked to cardiac diseases while boosting HDL cholesterol, the good cholesterol. It has also been shown to help control high blood pressure, which in our house is a concern.

It acts as an anti-coagulant, therefore reducing the risk for stroke. Omega-3 is also good for our brain. The brain is composed of more than 60% structural fat. The fatty acids found in fish like salmon help to move nutrients across the fatty membranes of our brain cells and help to eliminate the wastes. Related studies also show that cognitive related problems such as Alzheimer's, dementia and even behavioral disorders can be improved by the consumption of omega-3 fatty acids. Studies are also starting to show that omega-3 may also help reduce the risk of colon and prostate cancer.

Wow! Almost makes me want to eat it......almost. (I'll stick with supplements.)

With it being summer, you can grill the salmon outdoors too! Woo hoo, make a cook out of it and let that fish stink up the outside rather than the inside of the house. Watch out, tho. You may notice that all of the neighborhood cats may think they're invited to dinner as well.

While I hate peas, I will eat sugar snap peas. Go figure, but for some reason, the taste and smell is much more subtle and therefore more tolerable for me. Peas have a decent amount of protein in them, being legumes, so will pack a powerful nutrient punch. as for carrots and brussels sprouts.....we all know that carrots help our eyes. They are packed full of Vitamin A, among many other nutrients. And those little sprouts.....they are very effective at strengthening the body's immune system. Good stuff, vegetables.

Now if we could only get the kids to eat them!

These recipes are all gluten free, too, if that is something you follow.



Grilled Ginger Salmon

• 1 cup gluten free soy sauce (San J brand is GF)
  
• 1 cup dark brown sugar
• 1 (5 inch) piece of fresh ginger root, peeled and minced
• 1/4 cup olive oil
• 2 cloves garlic, smashed
• 1 (3 pound) whole salmon fillet with skin
• 1 untreated cedar plank

1. Whisk together the soy sauce, brown sugar, minced ginger, olive oil, and garlic in a bowl, and pour into a resealable plastic zipper bag. Add the salmon fillet, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator overnight or up to 2 days.
2. About 1/2 hour before grilling, soak cedar plank in water.
3. Preheat an outdoor grill for medium heat, and lightly oil the grate.
4. Remove the salmon from the marinade, and shake off excess. Discard the remaining marinade. Place the salmon, skin side down, onto the cedar plank.
5. Grill with the grill cover closed until the salmon is opaque but still juicy, about 20 minutes. Carefully remove the salmon from the plank in one piece, leaving the skin on the plank.

Sugar Snap Peas
59 calories per serving

• 1/2 pound sugar snap peas
• 1 tablespoon olive oil
• 1 tablespoon chopped shallots
• 1 teaspoon chopped fresh thyme
• kosher salt to taste

1. Preheat oven to 450 degrees F (230 degrees C).
2. Spread sugar snap peas in a single layer on a medium baking sheet, and brush with olive oil. Sprinkle with shallots, thyme, and kosher salt.
3. Bake 6 to 8 minutes in the preheated oven, until tender but firm.

Citrus Carrots and Brussels Sprouts

• 1 pound fresh brussels sprouts, halved
• 1 pound fresh baby carrots
• 1/4 cup butter or margarine, melted
• 1 tablespoon grated orange peel
• 1 tablespoon minced fresh parsley
• 1/2 teaspoon salt
• 5 drops hot pepper sauce (optional)
  

1. Place brussels sprouts and carrots in a large saucepan with a small amount of water; cover and cook until tender, about 20 minutes. Meanwhile, combine the remaining ingredients. Drain vegetables; add butter mixture and toss to coat.

Vegetable Grill Out Night: Zippy Corn on the Cob, Hearty Grilled Vegetables, Broiled Tomatoes

With summer comes the vegetable garden. The squash, zucchini and tomatoes are starting to yield in our garden and this is the first meal where we've been able to incorporate them into dinner this summer. Expect more recipes involving these veggies since they tend to grow at a faster pace than growers can use them! Not only that, we have been trying more and more to have a vegetable-only night at least once a week. We do not always succeed at that, but we do try.

To gain the full nutritional value of squash, including zucchini, the skins must remain on. Squash is high in carotene, as well as many other nutrients (like magnesium, potassium, folate, and fiber) needed for heart health. Many nutrients found in all squash varieties help to protect against certain cancers (lung and colon, for instance).

Corn also has a healthy dose of magnesium and folic acid, as well as being rich in fiber and B vitamins. It also aids with heart health, as well as management of diabetes, hypertension and kidney function.

And tomatoes. We've addressed the many benefits of tomatoes before. All in all, vegetables are some of the most nutritious foods one can eat. We all knew that, of course, and it doesn't have to be a chore to get in your recommended intake of daily vegetables to increase your nutritional benefit. Good recipes are all it takes to make eating your vegetables a tasty necessity.

You can grill these vegetables, or cook them in the oven. I opted for the latter, only because it was cleaner that way. But you choose!

********************************************

Zippy Corn on the Cob

• 4 medium ears of sweet corn
• 1/3 cup butter, melted
• 1 tablespoon dijon mustard
• 1/2 tablespoon minced fresh parsley
• 1 teaspoon prepared horseradish
• 1/4 teaspoon salt
• 1/4 teaspoon pepper

Place ears of corn, husked and silks removed, on a large sheet of heavy duty aluminum foil.

In a small bowl, combine ingredients and mix well. Brush or pour equally over corn, covering all sides. Fold foil around corn and seal tightly. Grill, over medium heat, about 25 minutes, turning once. (or you can bake in oven at 350 degrees for 30-40 minutes)


Hearty Grilled Vegetables

• 12 small red new potatoes, halved
• 1 medium sweet potato, cut into chunks
• 2 garlic cloves, minced
• 1 tablespoon fresh minced parsley
• 3/4 lb fresh mushrooms
• 1 onion, sliced
• 1 medium green pepper, seeded and cut into strips
• 1 small zucchini, cut into chunks
• 1 medium yellow summer squash, cut into chunks
• 4 tablespoons butter, melted
• 1 cup shredded mozzarella (optional)

Place all ingredients except butter and cheese in large piece of heavy duty aluminum foil, or divided up into smaller pieces of aluminum foil. Drizzle butter over top, and sprinkle cheese on top. Fold foil up and seal. Grill for 20 minutes each side over medium heat. Or, place foil packet in baking dish and bake in oven at 350 degrees for 30-40 minutes.

Serve with brown rice


Broiled Tomatoes

• 2 large tomatoes, cut in half
• Parmesan
• oregano
• olive oil

Place tomatoes cut side up on broiler pan. Sprinkle with parmesan and oregano and drizzle with olive oil. Broil for 3-4 minutes, until tomato softens.

Spaghetti and Meatballs

I believe I listed a spaghetti and meatballs recipe at the start of this blog that was homemade. I have come across another recipe that is also homemade, and very very good. The meatballs were very tasty, as was the sauce. Both recipes are gluten free but we used regular whole wheat noodles. Anyone seeking a totally gluten free meal can easily substitute gluten free pasta, which can be found in most stores (usually made of rice flour).

My kids love spaghetti and meatballs, and it is a comfort food to some. Hopefully your family will enjoy it too. You can serve with bread of your choice, as well as a salad.



********************************************************

Homemade Meatballs
(this particular item is gluten free)

• 1 lb lean grounds beef (I use 96/4)
• 1/4 cup finely chopped onion
• 1/2 cup gluten free bread crumbs (I used pure cornmeal instead)
• 1 large egg, beaten
• 4 tablespoons chopped fresh parsley, or 2 tablespoons dried
• 1 tablespoon chopped fresh basil, or 1 1/2 teaspoon dried
• 1 teaspoon chopped fresh oregano, or 1 1/2 teaspoon dried
• 1/2 teaspoon black pepper
• 1/4 teaspoon garlic powder
• 2 tablespoons Parmesan

Preheat oven to 350 degrees

Line baking sheet or broiler with foil. Combine all ingredients in a bowl and mix well with hands. Shape into meatballs the size of your choosing and place them on the baking sheet.

Bake for about 25 minutes, or until meatballs are browned and firm. If desired, turn once part way through baking. Remove meatballs and add them to the marinara sauce while it is cooking. (recipe below)

Marinara Sauce
(this recipe is gluten free)

• 3 14 oz cans of no salt added diced tomatoes
• 1 can of tomato paste (6 oz)
• 1/4 cup chopped fresh basil or 1 tablespoon dried
• 2 teaspoons of sugar
• 2 teaspoons of chopped fresh oregano, or 1 teaspoon dried
• 1/4 teaspoon black pepper
• 1 minced garlic clove or 1 teaspoon garlic powder
• 4 Tablespoons of Parmesan

Whisk together ingredients in a large pot and cook over medium-high heat, stirring often. Add meatballs and simmer for 25 minutes. Serve with pasta of choice.

Dijon Crusted Chicken, Southwest Corn and Tomatoes, and Green Beans in Creamy Dill Sauce

It's been awhile since I updated, I know! In the meantime, there have been several recipes I have tried with good results for everyone! This one in particular was a hit with the kids. I was also quite surprised at how well it turned out. If you are trying to eat light, yet get a hankering for Fried Chicken, this chicken recipe will hit the spot without the guilt.

So, okay, yes yes it involved frying a bit. That's not always a bad thing. Deep frying is bad, yes. But some oils have good fat in them. I have a hard time believing it, you know. That certain kinds of fat actually help your body stay thin. But it is true. Our body needs fat to be healthy and then trick is picking the right kinds ---- and not eating fat overall in excess.

The original recipe calls for olive oil but it has a high temperature tolerance. So I use canola. It's almost as good as olive oil health wise, and some say it's better.

As for the green beans: I am not a fan of dill. But, my husband liked it a lot and I didn't think it was half bad, despite my aversion to dill.

Dinner Tonight is:

Dijon Crusted Chicken
Southwest Corn and Tomatoes
Green Beans in Creamy Dill Sauce

******************************************

Dijon Crusted Chicken
serves 4
(1 chicken breast half = 169 calories, 5 grams fat, 380 mg sodium)

Ingredients

• 1/2 cup dry bread crumbs
• 2 tablespoons grated Parmesan Cheese
• 2 tspns Italian Seasoning
• 1/2 tspn dried thyme
• 1/4 tspn pepper
• 4 boneless chicken breast halves (4 oz each) (I use tenders)
• 4 tablespoons Dijon mustard
• 2 tspns olive oil (or canola)
• 1 tspn margarine

Place first 5 ingredients in shallow bowl and mix together. Brush chicken with mustard; roll in crumb mixture.

In large skillet, cook chicken in oil and margarine over medium heat 5-6 minutes each side.


Southwest Corn and Tomatoes
(6 servings)

This dish is gluten free!!

(2/3 cup = 130 calories, 5 grams fat, 205 mg sodium)




Ingredients

• 1 pkg (16 oz) frozen sweet corn, thawed
• 5 plum tomatoes, seeded and coarsely chopped
• 1 medium onion, chopped
• 2 jalapeno peppers, seeded and chopped
• 3 garlic cloves, minced
• 2 tablespoons olive oil
• 1/4 cup minced cilantro
• 1/2 tspn kosher salt

In large bowl, combine the corn, tomatoes, onion, jalapenos, and garlic. Drizzle with oil; toss to coat. Transfer to a baking pan coated with cooking spray.

Bake at 425 degrees for 20 minutes or until onion is tender, stirring twice. Spoon into a bowl. Stir in cilantro and salt. Serve warm.


Green Beans in Creamy Dill Sauce
(5 servings)
2/3 cup with 5 teaspoons sauce = 59 calories, 2 grams fat, 283 mg sodium


Ingredients

• 1 pkg (15 oz) frozen cut green beans
• 2 tablespoons chopped onion
• 1 1/2 teaspoons butter
• 1 1/2 teaspooons flour
• 1/3 cup reduced sodium chicken broth
• 1 1/2 teaspoons white vinegar
• 1/4 teaspoons kosher salt
• 1/8 teaspoon dill weed
• dash pepper
• 1/4 cup reduced fat sour cream

Cook beans according to package directions.

Meanwhile in skillet, saute onion in butter until tender. Stir in flour until blended; gradually add broth.

Stir in vinegar, salt, dill, and pepper. Bring to boil; cook and stir for 1-2 minutes until thickened. Reduce heat. Stir in sour cream; heat thoroughly but do not boil. Drain beans and serve with sauce.

Simple Salad, Fettuccine with Asparagus and Peas, Glazed Carrots, Chocolate PB Parfaits

Fettuccine. When I think of it, I think “Fat! Fat! Fat!!” That’s because of the cheese sauce. Cheese is good, but let’s face it – it’s TOO good! Too much cheese will give you too much fat in your diet, but cheese is a very nutritious addition to a healthy diet. An ounce of cheese can supply you with almost a third of your daily requirement for calcium. It is also a very good source of protein, Vitamin B12 and riboflavin.

The downside is, cheese can actually be quite high in sodium for such a small portion. And who actually only eats an ounce of cheese, which is most often the serving size recommended. It’s also quite high in fat and cholesterol.

This recipe will call for Parmesan, which is one of the lower fat/calorie cheeses. The ricotta called for is part skim, which also helps to shave off some fat and calories. The main dish overall has a bit more fat than I like in a meal, but by standards, it’s actually a low fat meal. Especially if you consider this: the fettuccine alfredo lunch entrée (meaning, their small portion) at Olive Garden is 18 grams of fat and almost 800 calories. Just for the entrée, and without meat!!! Throw in some chicken, or Italian sausage and you’ve just upped the calories and fat quite a bit more. The sodium is sky high too, as expected. Then consider their salad is 201 calories, and their dressing 90 calories…..and of course, a breadstick would be 150 calories for just one.

Not to mention calories added when you drink that Italian Margarita that just calls your name every time you go…..

Oh wait, maybe that is only me!

But as you can see, one meal out can easily add up to well over 1,000 calories, 25+ grams of fat, and sodium that would send someone with borderline blood pressure into stroke-ville!

Our main entrée will be 250 calories for 1 1/3 cup serving and only 7 grams of fat. So, not entirely fat free but within range of decency, as well as much better than eating out!

Cooking at home can be a hassle, for sure, but the payoff is much healthier eating. That means, in the long run, you will be a healthier person. And, hopefully, teaching your kiddos that Mc Donald’s isn’t what family dinner is all about!

Dinner Tonight is:

Simple Salad

Fettuccine with Asparagus and Peas

Glazed Carrots

*****************************************

Simple Salad

(6 servings)

This dish is gluten free!!

• 3 tablespoons extra-virgin olive oil
• 1 1/2 tablespoon red or white wine vinegar
• 1 tablespoon minced shallot
• 8 cups mixed lettuces
• 3/4 cup halved cherry tomatoes
• Pepper

Fettuccine with Asparagus and Peas

(6 servings)

250 calories, 7 grams of fat, 363 mg sodium

Ingredients:

• 8 ounces of whole wheat fettuccine noodles
• 2 medium leeks (white portion only), sliced
• 1 tablespoon olive oil
• 1 lbs fresh asparagus, trimmed and cut into 1-inch pieces
• 2 minced garlic cloves
• 1 cup frozen peas
• ¼ teaspoon pepper
• ½ cup part-skim ricotta cheese
• ¼ cup Parmesan Cheese
• 2 tablespoons lemon juice

Cook fettuccine according to package directions.

In large nonstick skillet coated with cooking spray, sauté leeks in oil for 1 minute. Add asparagus and garlic; sauté until asparagus is tender crisp. Stir in peas, and pepper.

Drain fettuccine, reserving ½ cup of cooking liquid. Whisk in ¼ cup Parmesan, and lemon juice. Add to skillet; heat thoroughly.

Add fettuccine; toss to coat. Sprinkle with Parmesan Cheese.

Glazed Carrots

6 servings

This dish is gluten free!!

64 calories, 1 gram of fat

Ingredients

• 6 tspns water
• 6 tspns apple juice
• 1 Tablspn packed light brown sugar
• 1 tspn butter
• 1/2 tspn nutmeg
• 148 tspn kosher salt
• 24 ounces baby carrots

In medium saucepan, mix water, apple juice, brown sugar, butter, nutmeg and salt. Stir over medium heat until mixture comes to a simmer.

Add carrots; cover and simmer for 15 minutes, or until carrots are tender-crisp.

Chocolate Peanut Butter Parfaits

6 servings

146 calories, 6 grams of fat, 300 mg sodium, 16 grams carbs

(hint: you can cut the fat even more by using fat free whipped topping and omitting, or reducing, the peanuts)

Ingredients

• 2 Tblspns reduced-fat chunky peanut butter
• 2 Tablspns fat free milk, COLD
• 2 cups cold fat free milk
• 1 cup reduced fat whipped topping
• 1 pkg (1.4 oz) sugar free instant chocolate pudding mix
• 3 Tblspn finely chopped peanuts

In a small bowl, combine peanut butter and 2 tablespoons of milk. Fold in 1 cup of whipped topping; set aside. In another small bowl, whisk remaining milk with pudding mix for 2 minutes. Let stand for 2 minutes, or until soft set.

Spoon half pudding mixture into 6 parfait glasses. Layer with reserved Peanut Butter mixture and remaining pudding. Refrigerate at least an hour.

Just before serving, garnish with whipped topping and peanuts.

Gluten Free: Brown Sugar and Dill Cured Salmon, Baby Carrotswith Dill Maple Syrup, and Sherried Green Beans with Mushrooms

This is another one of those "sans kids" recipes. I love family dinners, I do. Despite some of the activity and chaos that children sometimes bring to the table, it has such a wholesome feel to it that I like. But quite dinners alone are also nice and allow us a bit of "adult time".

This is also gluten free, if that interests you.

If you are going to make the salmon in this recipe, it needs to refrigerate for at least 8 hours before cooking. Keep that in mind.

So, on the menu is:

Slow Roasted Brown Sugar and Dill Cured Salmon
Baby Carrots with Dill Maple Syrup
Sherried Green Beans and Mushrooms
Candied Clementines

********************************************

Slow Roasted Brown Sugar and Dill Cured Salmon
*slow roasting the cured fish gives it a velvety, silken texture

Ingredients:

• 1/2 cup lightly packed brown sugar
• 1/3 cup chopped, fresh dill
• 2 tablespoons of kosher salt
• 1 (3-lb) salmon fillet
• cooking spray
• 1/2 cup reduced fat mayonnaise
• 2 tablespoons Dijon Mustard (Heinz is gluten free)
  

Combine 1st 3 ingredients in bowl. Place fish, skin side down, in a 13x9 inch baking dish. Rub sugar mixture over fish. Cover and refrigerate 8 hours.

Preheat oven to 175 degrees. Wipe remaining sugar mixture from fish with a paper towel. Coat a jelly roll pan with cooking spray. Place fish, skin side down, in pan. Bake at 175 for one hour and 10 minutes, or until fish flakes easily.

Combine mayo and mustard; stir well. Serve mayo mixture with fish.

Serves 8.

Baby Carrots with Dill-Maple Syrup

Ingredients:

• 2-lb baby carrots
• 1/2 teaspoon of salt
• 4 tablespoons of maple syrup
• 2 tablespoon chopped fresh dill weed (or 4 teaspoons of dried)
• Dash of white pepper

In a medium saucepan, combine baby carrots and salt with enough water to cover over high heat. Bring to boil and simmer, covered for 8-10 minutes or until carrots are barely tender. Drain.

Toss carrots with maple syrup, dill weed, and white pepper.

Makes 8 servings.

Sherried Green Beans with Mushrooms

• 1 1/2 lbs of fresh green beans, trimmed
• 3 tablespoons of butter, divided
• 1/3 cup thinly sliced shallots
• 3/4 lbs fresh mushroom blend, coarsely chopped
• 1/4 cup dry sherry
• 3 tablespoons chopped fresh leaf parsley
• 2 teaspoons chopped, fresh thyme (3/4 teaspoon, dried thyme)
• 3/4 teaspoon of kosher salt
• 1/2 teaspoon black pepper

Steam green beans 5 minutes or until crisp tender; remove from heat.

Melt 2 tablespoons butter in large skillet over medium-high heat. Add shallots to pan and saute 3 minutes. Add mushrooms, saute 5 minutes, stirring frequently. Add sherry; bring to boil. Cook until liquid almost evaporates. Add remaining 1 tablespoon of butter and green beans; cook 30 seconds or until thoroughly heated, tossing to coat. Remove from heat. Add parsley, thyme, salt and pepper. Toss to combine.

Makes 8 servings.



Candied Clementines

• 8 whole clementines, peeled
• 1/2 cup sugar
• 2 tablespoons of water
• 1 tablespoon fresh lemon juice
• 2 tablespoons orange liqueur, such as triple sec or orange juice
• fresh mint for garnish

Arrange clementines in 13x9 baking dish (preferably glass), pulling the tops of each clementine slightly apart without detaching the bottoms (like opening petals on a flower)

In medium saucepan, combine sugar, water and lemon juice over medium heat. Bring to boil, reduce heat to low, and simmer, stirring constantly until mixture is clear. Remove from heat and stir in orange liqueur. Cool 15 minutes, or until syrup is lukewarm.

Pour syrup over clementines, making sure they are well coated. Refrigerate for 2 hours. Bring to room temperature before serving. Place in a small bowl or goblet and drizzle syrup over it.

12 servings.

Rubbed Pork, Mashed Turnips, Sweet Potato Fries with Garlic-Curry Dip, Fennel Green Beans with Feta Cheese

This dinner was kinda different, but very good. You don't hear a lot about turnips, and I don't know why that is. I have to admit, the prospect of turnips never really sounded appetizing to me. I had nothing to go on, really, having never tried them. Perhaps it's the name. Turnip. As in, turnip your nose to them.

A few weeks ago, we visited D's daughter. She has celiac disease, and has an array of foods that are naturally gluten free that she gets creative with. She made mashed turnips for us that night with dinner. I have to admit I was a tad apprehensive about them. I mean, who eats turnips? But I was willing to try them, and am glad I did! She passed along a dish that I will (and have!) use again.

I like green beans, but usually cook them in a more traditional way: with diced onions and a bit of bacon or ham. They're good that way. But I wanted to try something a bit different with them and went searching for a recipe. The one I used, I was unsure of at the beginning. I'd never used fennel to cook, and feta cheese didn't sound like something that would go well with green beans. Lemme tell ya, I was wrong! (and you won't hear me say that often!!)

On the menu was
Rubbed Pork
Mashed Turnips
Sweet Potato Fries with homemade dip
Fennel Green Beans with Feta Cheese

*******************************************************
Rubbed Pork

• 4 boneless loin chops

Ingredients for the Rub:

• 1 Tablespoon kosher salt
• 1 Tablespoon ground coriander
• 3 tablespoons ground cumin
• 2 tablespoons chili powder
• 1/2 tablespoon paprika
• 3/4 teaspoon allspice
• 3/4 teaspoon ground black pepper

Combine ingredients and mix thoroughly. Rub Pork and place in oven at 350 degrees. Cook for 45 minutes, turning once halfway through cooking.

Mashed Turnips (also called Bashed Neeps by our Scottish friends)

Ingredients:

• 4 medium turnips, peeled and cubed
• 2 large eggs, slightly beaten
• 1/2 cup packed bread crumbs (or 1 cup if you use toasted bread)
• 1/4 cup butter, melted
• 1 Tablespoon sugar
• 1/2 tsp kosher salt
• 1/8 tsp pepper

Boil turnips until tender. Whip turnips with electric beater until fluffy. Add the rest of the ingredients and whip with blender until well blended. Pour mixture into baking dish and bake for 1 hour at 350.

Sweet Potato Fries with Homemade Garlic-Curry Dip

Ingredients:

• 4 large sweet potatoes, sliced into "fries"
• 1/4 cup olive oil
• 1/2 tablespoon curry powder

Mix all ingredients in large bowl and toss. Place on cookie sheet, sprayed with cooking spray, and bake at 350 until tender (about 30 minutes)

Garlic-Curry Dip:

• 1/4 cup miracle whip
• 2 small garlic cloves, mashed to paste with salt (or garlic powder)
• Juice from 1/2 a lemon
• dash of black pepper
• 1 tsp curry powder
• dash of cayenne pepper
• sea salt to taste

Mix it all together. :)

Fennel Green Beans with Feta

• 1 lb fresh green beans, trimmed
• 1 fennel bulb, cut into think slices
• 1/4 cup extra virgin olive oil
• 2 tablespoons chopped basil
• salt and pepper to taste
• 1/4 cup crumbled feta cheese

Fill saucepan 1/2 full of water and bring to boil. Add green beans and fennel; cook until crisp-tender (about 4 minutes). Drain in colander and run cold water over it.

return pan to stove and lower heat to medium. Pour in olive oil and let it heat for a minute. Return green beans and fennel to pan. Season with basil, salt and pepper. Cook and stir until coated and warm. Transfer to serving dish and toss with feta cheese.

Spice Rubbed Pork Chops, Brown Rice, Steamed Broccoli with Parmesan

This is relatively healthy. It's not something I make with the kids around, but it's pretty easy to fix and yummy to eat.

Throw in a salad, if you like, and a fruit parfait for dessert (using nonfat yogurt and fresh fruit).



Spice Rubbed Pork Chops
(2 servings)

• 2 (3oz) boneless pork chops
• 1/8 tspn garlic salt
• 1/4 tspn ground coriander
• 1/4 tspn ground cumin
• 1/4 tspn brown sugar
• 1 1/2 tspns. olive oil

Spray skillet with nonstick spray. Heat skillet over medium heat.

Sprinkle pork with garlic salt. Combine other spices in a shallow bowl with the brown sugar. Sprinkle over one side of the pork.

Add oil to pan. Add pork to pan, spice side down. Cook 2 minutes; turn pork over. Cook 4 minutes, or until done.

Brown Rice

Cook according to package directions.

Steamed Broccoli with Parmesan
(2 servings)

Use fresh broccoli, if possible. Chop one bunch if broccoli, and steam until tender, yet firm. (Boil if you do not have a steamer)

Serve sprinkled with Parmesan cheese.

Lime Marinated Steak and Baked Potato

Another low sodium recipe! We've had this one before, so I am not certain how come I never posted it. Of course, there have been several stints between posts, so time was probably an issue.

The recipe calls for a sirloin steak, but I used a top round because it had less fat (only 4 grams per 3 oz serving). It needs to be marinated for 6- 8 hours, so requires some forethought. Personally, I start marinating the night before I cook it, almost a full 24 hours.

D's blood pressure has dropped significantly in the last few days since we have been focusing more on virtually no sodium again, even for his lunches and snacks. It's down about 50 points. It's still a bit high, but in the not-so-bad high range. I always notice a huge difference in his BP readings when we follow a low sodium diet, as does my own mother who also struggles with high blood pressure.

So, dinner tonight is:
Garden Salad
Lime Marinated Steak
Baked Potato
Skillet Green Beans
*************************************************

Garden Salad

Garden Salad

This salad when using iceburg and without dressing or cheese, contains:

59 calories
0 fat
virtually no sodium

• 2 cups of lettuce of choice
  
• 1/4 yellow squash, sliced
• 1/4 cucumber, sliced
• 1 small portobella mushroom, sliced
• 5 cherry tomatoes
• 3 baby carrots, sliced lengthwise
• Parmesan Cheese (optional)
• low cal, low fat dressing of choice
• Add more raw ingredients of choice
  

Mix all ingredients in a bowl. Serve.


Lime Marinated Steak

Ingredients:
(note: because this marinade contains lime juice, it's best to marinade in a plastic bag, ceramic bowl or glass. The high acidity can react with metal bowls and cause your meat to have a metallic taste)

• 1/2 cup fresh lime juice
• 2 tablespoons vegetable oil
• 1 tablespoon of honey
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of red hot pepper sauce (optional)
• 16-oz boneless sirloin steak, all visible fat removed
• 1/2 teaspoon of pepper

1. For marinade, combine all ingredients except steak in an airtight bag.
2. Add steak and turn to coat. Seal and refrigerate 6-8 hours.
3. Preheat grill to medium heat, or preheat broiler
4. Remove steak from bag and sprinkle with pepper. Discard marinade.
5. Grill steak for 4 to 5 minutes on each side, or until desired doneness

Makes 4 servings at 3 oz per serving 164 calories 6 grams of fat 59 mg of sodium

Baked Potato

• 4 medium baking potatoes
• An acceptable oil
• light unsalted butter, such as smart balance (optional)

1.Preheat oven to 400 degrees.
2. Slice into the top of the potatoes with a knife, making a large X across the top
3. Rub with oil and wrap in aluminum foil
4. Bake for 60-90 minutes

A medium baked potato contains 161 calories but zero fat and is exceptionally low in sodium with only 17 mg.

Skillet Green Beans

• 16 ounces fresh green beans
  
• 1 red bell pepper, sliced in strips
• 1 yellow or orange bell pepper, sliced in strips
• 1 small onion, halved and sliced
• 2 cloves garlic, minced
• 2 tablespoons unsalted butter ( we use smart balance)
  
• pepper

1. Melt butter in a large skillet over medium-low heat.
2. Add green beans, peppers, onion, and garlic.
3. Cook slowly, stirring, until peppers are crisp tender, about 8 to 10 minutes.
4. Add pepper to taste.

Serves 6 to 8.

Contains approximately 88 calories per 3/4 cup serving, and less than 5 grams of fat per serving. Very little sodium.

Vegetable Night!

We're back to starting to follow a more stringent healthy diet again. This summer we have been lax -- well, really, since the spring. When we cook at home, we're using the same healthful ingredients but the warm weather and kids out of school has brought along with it being away from home. When away from home, it becomes easier and easier to make bad food choices since restaurants are usually involved.

Well, this has finally caught up with us. I've gained about 3-5 lbs and D has gained some as well. Also, his blood pressure shot up sky high this past weekend after we had spent the whole week with the grandkids taking them out to various places. There was healthy food involved, but there was also a lot of bad food involved as well.

So, it's back to cooking at home for dinner and I am also packing D's lunches again. Right now, he is getting mostly raw stuff in his lunch to help bring his blood pressure down, because raw foods have very little sodium. It seems to have worked after the first day. It's not down low, but it's out of the big red danger zone that it was in the other night.

This also means that I am back to buying and using fresh veggies and herbs in the dinners we cook. `tis not bad, just more work. When using fresh food, preparation and chopping is usually involved and it can be time consuming for those who don't have an 30 minutes just to chop the needed ingredient for dinner. The way I look at it is, it's worth it! To be healthy, to get rid of the massive amounts of sodium, fat and calories that is in pre-prepared food or canned goods, it's worth it.

In the meantime, I am hoping that the kids pick up on what they see and grow to think that's the way it should be. I know that my father never allowed sugar in the house unless he was baking, which was usually Thanksgiving, Christmas and Easter. Other than that, we always had artificial sweetner and very seldom used actual sugar. This is something I have carried over from my childhood, as I can actually feel the granules of sugar when it's used in drinks and such and I don't like it! Just as well......we get enough processed sugar in breads and starches and cereals.

Last night we had a couple of things that I have made before, so I am just gonna copy and paste the recipes for those, but I also made a new dish --- Creamed Spinach. I got this recipe out of a low fat cookbook, so it's rather healthy.

This whole meal, with the serving sizes suggested and without dressing or cheese on the salad, is only 271 calories, 5 grams of fat, and virtually no sodium. How's that for a healthy meal??I also included the individual nutritional information with each dish, in case you want to make them separately to add to other dished you may make.

Add non fat yogurt and fresh blueberries/strawberries for dessert!

So Dinner Tonight is:

Garden Salad
Spaghetti Squash
Creamed Spinach
Broiled Tomatoes
*********************************

Garden Salad

This salad when using iceburg and without dressing or cheese, contains:

59 calories
0 fat
virtually no sodium

• 2 cups of lettuce of choice
  
• 1/4 yellow squash, sliced
• 1/4 cucumber, sliced
• 1 small portobella mushroom, sliced
• 5 cherry tomatoes
• 3 baby carrots, sliced lengthwise
• Parmesan Cheese (optional)
• low cal, low fat dressing of choice
• Add more raw ingredients of choice
  

Mix all ingredients in a bowl. Serve.



Spaghetti Squash

1 cup has:
42 calories
0 fat
10 grams of carbs
4 grams of sugar
28 grams of sodium (very, very low)


1. Pre-heat Oven to 400 degrees.

2. After cutting and cleaning the seeds out of the spaghetti squash, place 1/2 cup of water in a casserole dish. Place the squash open side down in the water. Bake for an hour.

3. When you take it out, the outside of the squash will be very very soft, as well as hot. I use an oven mitt to pick up one half of the squash, and take a fork and clean out the inside into a large bowl. It will come out in strands, like spaghetti. Do this with both halves.

4. Use about 1/2 stick of Smart Balance butter (a 50/50 butter blend with omega fats) and toss with the squash.

5. Serve, adding pepper if desired.


Creamed Spinach
Makes 4 servings at 137 calories and 4 grams of fat per serving

• 2 lbs of fresh spinach
• 2 cups of 1% milk
• 1 small shallot clove, peeled and chopped
• 2 garlic cloves, peeled and chopped
• 1/2 teaspoon dried thyme
• 1 teaspoon oil
• i teaspoon unsalted butter (we use Smart Balance, a butter blend that's healthier)
• 1 1/2 tablespoon of cornstarch (you can use flour, but cornstarch has no sodium)

1. Trim the spinach and rinse in cold water. Shake and squeeze the excess water from the leaves. Put spinach in a large pot, cover and cook on medium high heat until wilted (about 3 minutes).

2. Pour into colander and rinse with cold water to cool it. Squeeze out excess water and coarsely chop.

3. In a small saucepan, mix milk, shallow, garlic and thyme. Bring to boil, then immediately reduce heat. Simmer for 20 minutes.

4. When milk mixture is close to finishing, place oil and butter in a medium saucepan and set over medium heat to melt butter. When melted, add the cornstarch and cook for 1 minute, stirring constantly with a whisk.

5. Strain the milk mixture into the flour mixture, stirring constantly with whisk. (Discard the milk solids left behind from the garlic and shallots). Cook, stirring constantly with whisk for about 5, 10 minutes or until thickened.

6. Add the chopped spinach. If sodium is not an issue, season with salt and pepper. Cook one minute to heat thoroughly.



Broiled Tomatoes

One large tomato has about 33 calories, less than 1 gram of fat, virtually no sodium, and comes packs with a good 1/3 of your recommended daily intake of Vitamin C and Vitamin A. Of course, they're also a wonderful source of lycopene an antioxidant known for its disease prevention properties. Sinply factor in the sprinkle of parmesan into your calorie intake.

• 4 large tomatoes
• basil
• parmesan cheese

1. Halve the tomatoes
2. sprinkle with basil and Parmesan
3. Broil for 2-3 minutes

Makes 4 servings.

Tex Mex Beef and Bean Dip

Tonight we're having taco salad, and you can find the healthy recipe here.

But I am also making Beef and Bean Dip. This dip has only 99 calories per 1/4 cup serving (plus 5 baked tortilla chips!) and 2.5 grams of fat. Lots of flavor for little guilt.



To make this dip you will need

1/2 lb ground sirloin (buy the 96/4 if you can)
2 tablespoons no salt added tomato paste
1 to 2 teaspoons chipotle chili powder
3/4 teaspoon ground cumin
1 (15 ounce) canned pinto beans (no salt added), rinsed and drained
1 (14 ounce) can of diced tomatoes (no salt added), undrained
3/4 cup of crumbled queso fresco
1/4 cup thinly sliced green onions
3 ounces of bite sized baked tortilla chips (about 60, like Tostitos Scoops)

Cook beef in large skillet over medium heat until browned, stirring to crumble. Drain well; return beef to pan. Add tomato paste and next 4 ingredients and bring to boil. Reduce heat and simmer 5 minutes, or until thick, stirring occasionally.

Spoon meat mixture into a serving bowl; top with crumbled cheese and green onions. Serve with tortilla chips.

12 servings of serving size of 1/4 cup of dip and 5 chips

99 calories 2.5 grams of fat 7.3 grams of protein 11.7 grams carbs 216 (or less) mg of sodium

Meatless Night! Spaghetti Squash, Grilled Portobellos , and Zucchini Bake

This became an acquired taste for me, but D loves it. I'd never heard of spaghetti squash before until I started hunting down more healthy recipes that had variety.

And it is so simple to cook!

To prepare the squash for baking, you need to cut it in half. Once cut in half, you'll need to clean out the seeds like you would a pumpkin. You want to leave the pulp, as this is what will become "spaghetti-like" after it's cooked.

Once you do this, you're ready.

Nutritional Information is as follows:
For 1 cup of spaghetti squash there is 42 calories 28 mg of sodium (wow!! virtually nothing!) 10 grams of carbs, of which 2 grams are dietary fiber & only 4 grams sugar 1 gram of protein
(when/if you add something else, butter for instance, read the nutritional and serving size information on the packaging to add to this if you keep a food journal)

For 1 cup of portobello mushrooms alone there is: 42 calories 12 mg sodium (wow again - very low) 6 grams of carbs, 3 grams of which are dietary fiber 5 grams of protein

This is also a good source of iron. The actual recipe I will give below for the portobellos mixed with ingredients has a total of 76 calories and 4 grams of fat per serving, but I do not have the other information for the recipe as is. The recipe will be for 4 servings. Not sure of the serving size amount, but once you cook it, divide it equally into 4 parts and you'll have your serving size.

The Zuccini Bake Recipe Nutritional Information is as follows per serving. Again, the recipe will make 4 servings, so divide it equally when cooked into 4 parts and you will have your serving size.

114 calories 7.4 grams of fat 8 grams of carbs 2.2 of which are dietary fiber 6.2 grams of protein

Dinner Tonight is: Spaghetti Squash Grilled Portobello Mushrooms Zucchini Bake Fresh Strawberries and blueberries with fat free/sugar free vanilla yogurt

Spaghetti Squash
Pre-heat Oven to 400 degrees.

After cutting and cleaning the seeds out of the spaghetti squash, place 1/2 cup of water in a casserole dish. Place the squash open side down in the water. Bake for an hour.

When you take it out, the outside of the squash will be very very soft, as well as hot. I use an oven mitt to pick up one half of the squash, and take a fork and clean out the inside into a large bowl. It will come out in strands, like spaghetti. Do this with both halves.

Use about 1/2 stick of Smart Balance butter (a 50/50 butter blend with omega fats) and toss with the squash.

Serve, adding pepper if desired.

Grilled Portobellos

• 2 tablespoons low or no sodium, fat free chicken broth
• 1 tablespoon olive oil
• 1 tablespoon balsamic vinegar
• 3 garlic cloves
• 1 teaspoon dried thyme
• 4 large potobello mushrooms, stems removed

1. In large shallow dish, mix broth, oil, vinegar, and thyme. Arrange mushroom caps in single layer in the dish, turning once to coat. Let stand at room temperature, turning occasionally, for one hour.
2. Cover broiler pan with aluminum foil and coat with cooking spray. Bake mushrooms at 450 degrees for 10 minutes. (Can also grill them directly on the grill for 10 minutes on medium-high heat)

Zucchini Bake

Ingredients:
4 medium zucchini
2 tablespoons Parmesan cheese
1/2 cup shredded cheese, low fat
1 tablespoon butter (smart balance)
1/2 teaspoon crushed garlic
ground black pepper to taste


1. Slice the zucchini lengthwise and score diagonally across the top of zucchinis.
2. Place in a baking dish.
3. Baste with melted butter and garlic, sprinkle with cheese and season with pepper to taste.
4. Bake in a moderately hot oven for about 15-20 minutes (or until tender and crisp).


For dessert, mix 1/2 cup of strawberries and 1/2 cup of blueberries with 3/4 cup of fat free/sugar free vanilla yougurt (sweeten with sweet and low if desired) and enjoy! Strawberries and blueberries are chock full of fiber and antioxidants

EASY Black Bean Soup (and delicious too)

There's something earthy and comforting with a bowl of hot soup on a cold night. Black beans in particular have a nice, meaty texture different than any other bean that I use to make bean soup.

And it's very versatile too. It goes well alone, or with a meal like a mexican dish. My picky eaters usually whine when I make bean soup with the great northern beans and bacon or ham hock. But they ate the black bean soup, which surprised me!

I actually followed a particular recipe a few months ago that I am unable to find now. When I made this the other night, however, I had found another recipe that I was able to follow and tweak just slightly to get the desired result. It was good! Many recipes call for sour cream but that is optional. I don't believe we used sour cream, but I can see how it would go well with this soup.

This can also be adapted to low sodium diets. I use dry beans, soaking them overnight, for bean soup whenever possible because they have no sodium whatsoever in them unlike many canned beans. I have been able to find an organic canned brand that has very little sodium in each can (like 4% vs the 20+% of most cans) But if you have time, use the dry beans to cut out even more sodium and make this even healthier.

And of course, if you don't do low sodium, just substitute the low-sodium ingredients with the regular ingredients.

I also use a food processor to blend my beans beforehand, but you can use a blender after everything is cooked (be careful and keep lid partially off to allow steam to escape) or opt not to blend the beans at all.
*************************************

Black Bean Soup

32-oz no salt added black beans (if dry, follow package directions to prepare them)
1-1/2 tablespoons olive oil
1 small red onion (finely diced)
2 cloves garlic (finely diced)
20 oz low-sodium chicken broth
2 teaspoons cumin
1 tablespoon fresh lime juice
1 teaspoon cilantro


In saucepan, heat oil. Add onion and garlic. Cook until tender.

Add in the beans, broth, cumin and lime juice and bring to boil.

Lower heat and simmer, stirring occasionally.

Simmer 20 minutes (if using dry beans, cooking time will be longer.)

Stir in cilantro, and top with sour cream when serving.

Chili for a Cold, Icy Day

There is absolutely nothing like a hot bowl of chili on a cold, cold winter day.

I have to say that while we had sub-zero temperatures a couple of weeks ago with little snow, what is happening right now is the epitome of a frigid winter day. Six inches of snow with an inch of ice on top of that and then more snow....well, it makes the idea of a bowl of chili quite heartwarming.

I don't have a particular chili recipe that I follow. Other than one recipe that the kids really like that calls for tomato juice as the base, I really kinda wing it and today was no different. What I do is take a basic recipe (beef, tomatoes, beans, chili seasoning) and start adding a dash of this and a dash of that from various other recipes that I look up in my cookbooks and the 'net both until I get a taste that is pretty good. I am almost always tasting it and deeming that it needs just a little of "something else", and then searching recipes for an ingredient that I haven't used yet.

We also really, really try to follow a fairly healthy recipe. With D's high blood pressure, I buy a lot of "no salt added" canned goods, no sodium broths and use natural flavors of fresh foods and spices to make up for the salt that I do not use.

My recipes are not always sodium free, and may even have more than may be ideal, but they definitely have less than dumping cans of this, cans of that, bouillon cubes and gobs of salt into the pot.

Now, D likes his chili HOT and SPICY. But I like a low-medium hotness, and the kids....well.....they don't desire fire breath, and neither do I. So, hot recipes I modify and figure he can add his own hot sauce to his bowl. I mean, he really has a thing for super hot peppers!

Anyway, this is one of my concoctions, and so far seems to taste pretty good. I was able to modify it with ingredients to offset some of the more hot spices so that the blend of flavors was very unique and blended well.

So, dinner on this cold, snowy day is CHILI!

********************************************

• 1- lb lean beef (I used 96/4)
• 1 - yellow onion
• 2 cans of "no salt added" kidney beans
• 3 cans of "no salt added" diced tomatoes (fresh is even better)
• 1- can of water
• 1/4 cup of chili powder
• 1- 6 oz can of tomato paste
• 2-beef bouillon cubes, lower sodium
• 1-chicken bouillon cube, lower sodium
• 1/2 cup of beer (yes, it really brings out the flavor - the alcohol evaporates so safe for kids)
• 1 Tablespoon of Worcestershire sauce
• 1 Tablespoon of minced garlic (or use a bit of garlic powder, about a teaspoon)
• 1 tablespoon dried oregano
• 2 teaspoons ground cumin
• 1 teaspoon basil
• 1 teaspoon paprika
• 1/4 teaspoon Splenda for baking
• 1/4 cup of pureed pineapple, with juice (YES - believe me, I was skeptical but it offsets the spiciness)

Cook the beef and onion in a large pot over high heat, chopping and stirring until the beef is cooked thoroughly

Lower heat to medium-high and add beans, tomatoes and water.

When hot, add chili powder, tomato paste, bouillon cubes. If too thick, add a bit more water.

Add the beer, Worcestershire and stir, letting it simmer for about a minute or two.

Add the rest of the spices and stir, simmering again for a few minutes.

Add the baking-splenda and add pineapple.

Stir and simmer for 2 hours hour on low. Serve.

(I added elbow macaroni for the kids too, which required more water to soak it in)

Serve with shredded cheese, and Fritos to dip are awesome too!

It also seems to get better as a leftover. YUM!

Enjoy! And stay warm!

Homemade Chicken Noodle Soup

Honestly, nothing says "fall/winter" like a nice pot of hot soup. It doesn't matter what kind of soup. Perhaps bean soup, chili, or chicken noodle soup. There's nothing more comforting than a bowl of hot soup on a chilly day.

I've already made a few soup dishes this season but have just not had time to post the dinners on the blog. I will in time, not to worry. I will be making some of the recipes again, I am certain. This is my prime soup-making season.

Tonight we are having chicken noodle soup from the crock pot. Chunks of carrots and celery, seasoned with garlic and onion and large egg noodles.....mmmmm.....even the kids eat this!!

*****************************************************

Ingredients

• 3-4 chicken breasts, cut up in small pieces
• 1 lb bag of baby carrots, diced
• 6-7 stalks of celery, cut up
• 1/2 onion, diced
• 32 oz of low sodium chicken broth
• 8 oz bag of whole wheat egg noodles
• water as needed

Place all ingredients in a crock pot and cook on high for 4-5 hours. Add the egg noodles during the last hour of cooking. Add spices as needed. (I sprinkle in a bit of thyme, garlic powder and parsley).

Serve with crackers and sandwiches.

Easy, no fuss dinner!

Steak Dinner

Mmmmm.....last night we had steak. It was a small portion, and the loin cut and broiled so it was a nice treat. We don't cook steak all that often.

This was indeed a night where I cooked something different for the kids. Easy and likable kid food, like corn dogs. Steak, broccoli and rice just wasn't something they would eat.

So, on the menu last night was:

Broiled Steak
Brown Rice
Steamed Broccoli
Fresh Strawberries

All ingredient measurements are for 1 serving, so multiply that as you need for however many you are feeding.
***************************************************

Steak Ingredients

4 oz beef steak, loin cut

Grill or broil steak for about 4-6 minutes on each side for medium or cook to desired doneness.

(Boy that was easy!)

Brown Rice

2/3 cup of brown rice
1 1/3 cup of water

Cook rice according to package directions. Usually, this means you place the rice and water in a saucepan, bring it to a boil, lower the heat, then cover and simmer for about 45 minutes.

Steamed Broccoli
(I used fresh broccoli and steamed it in my steamer)

1 cup of frozen broccoli
1 teaspoon Parmesan Cheese

Place broccoli in microwave safe bowl, cover and microwave for about 4 minutes. Sprinkle with Parmesan and serve.

Bon appetit!