Meatless Taco Salad

I've been in a food funk here lately. With all the talk about pink slime, as well as other research into what is *really* in the food we absentmindedly buy at the grocery store, I've gotten to the point where I wish I was adept at mass gardening and animal farming so I could know exactly where my food is coming from.

I've been so disgusted by the pink slime reports lately that since last week, I've eaten NO meat at all. I've been in this daze, walking through the grocery store as well as driving down the road past all the fast food restaurants. Much of what I see is not an option in my head anymore, as disgusted as I am at the moment.

I don't plan to fast from meat indefinitely, but I do plan to cut red meat out of our diet now. We had already cut down significantly anyway on red meat, due to its strong link to colon cancer and heart disease. I figured we could get our protein elsewhere, you know? Ground turkey is a good substitute in most cases for ground beef, and recently we've been buying ground wild turkey from Whole Foods.

Anyway, with this has come more searching for tasty meatless recipes that we can live with. My big thing is trying not to sacrifice taste in eating healthier!

So, in this, I present you with a Meatless Taco Salad! We've decided to use some of the full fat products, particularly in dairy, to eat as little added crap as possible to the food. When fat comes out, something else (usually unnatural) goes in to preserve the taste. Ive decided that I'd rather have completely natural, even if that means more calories and fat.

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Ingredients

• 4 whole wheat tortillas (8 inches)
• 6 cups shredded romaine, or acceptable lettuce
• 1/2 cup no salt added canned pinto beans, rinsed and drained
• 1 small tomato, chopped
• 1/4 cup shredded cheddar cheese
• 1/4 cup chopped green onions
• 2 tablespoons sliced ripe olives, drained
• Sliced jalapeno peppers, optional
• DRESSING:
• 1/2 cup sour cream
• 2 tablespoons ranch salad dressing
• 1 teaspoon taco seasoning found here
• 1/4 teaspoon hot pepper sauce, optional

Directions

• Place four 10-oz. custard cups upside down in a shallow baking pan; set aside. Place the tortillas in a single layer on ungreased baking sheets.
• Bake at 425° for 1 minute. Place a tortilla over each custard cup, pinching sides to form a bowl shape. Bake for 7-8 minutes or until crisp. Remove tortillas from cups to cool on wire racks.
• In a large bowl, combine the romaine, beans, tomato, cheese, onions, olives and jalapenos if desired. In a small bowl, whisk the dressing ingredients. Pour over salad ; toss to coat. Serve in tortilla bowls.

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!
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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? ;)
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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.

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!

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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.

Vegetable Night! Winter Fruit Salad, Baked Potato, Spinach Casserole, Honey Ginger Carrots,

Folks, it's been very cold here the last few days. I've been making a lot of soups! Yesterday I made Cream of Pea Soup, for my husband to take to work the next day, while also cooking this dinner. I'll not include the recipe at this time, as I believe the last few entries have been soup recipes!! So goes it with the cold! I don't eat peas, but I did give him a sample of the soup last night while it was piping hot, and he did eat it for lunch today, and he claims it hits the spot. So, I will include that in an entry soon.

Last night we had vegetable night. I try to incorporate veggie night in at least once a week. I am not always successful, but it's becoming easier to do with all the different vegetable recipes that I have been able to find and experiment with. My husband is my guinea pig; my kids, not so much! However, I read reviews for this spinach casserole and saw where tons of people claimed that their kids loved it and asked for more. There's hope!! Kids asking for spinach. I shall try it myself soon and see if it works on my picky eaters. It really was very, very good.

For the baked potato, there's nothing to it, really. Pick out the number of baking potatoes that you need to feed your crew. Scrub them and cut a big X across the top, deeply. Rub with oil, wrap in aluminum foil individually and bake at 425 degrees for an hour, or more, depending on the size of the potatoes. If they're especially large, up the degrees to 450 and cook about an hour and a half. Fix them as you please. I like to use a smidgen of butter and low fat sour cream. D eats his plain.

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Winter Fruit Salad

• 1/2 cup white sugar
• 1/2 cup lemon juice
• 2 teaspoons diced onion
• 1 teaspoon Dijon-style prepared mustard
• 1/2 teaspoon salt
• 2/3 cup vegetable oil
• 1 tablespoon poppy seeds
• 1 head romaine lettuce, torn into bite-size pieces
• 4 ounces shredded Swiss cheese
• 1 cup cashews
• 1/4 cup dried cranberries
• 1 apple - peeled, cored and diced
• 1 pear - peeled, cored and sliced

1. In a blender or food processor, combine sugar, lemon juice, onion, mustard, and salt. Process until well blended. With machine still running, add oil in a slow, steady stream until mixture is thick and smooth. Add poppy seeds, and process just a few seconds more to mix.
2. In a large serving bowl, toss together the romaine lettuce, shredded Swiss cheese, cashews, dried cranberries, apple, and pear. Pour dressing over salad just before serving, and toss to coat.

Honey Ginger Carrots
(this dish is gluten free!!)

• 1 lbs baby carrots
  
• 1/4 cup butter or margarine
  
• 2 1/2 tablespoons honey
• 1 pinch ground ginger
• 1 tablespoon lemon juice, or to taste

1. Bring a pot of water to a boil. Add carrots and cook until tender but still firm, about 5 minutes. Drain.
2. In a large skillet over low heat, melt butter with honey. Stir in ground ginger and lemon juice. Stir in carrots and simmer until heated through.

Spinach Casserole

• 1 (10 ounce) package frozen chopped spinach
• 3tablespoons butter or margarine, melted
  
• 1/4 teaspoon pepper
• 1/2 cup shredded Cheddar cheese
• 2 eggs, beaten
• 1/2 cup milk
• 5-7 Ritz crackers, crumbled finely

1. In a saucepan, cook spinach in a small amount of water for 2-3 minutes; drain thoroughly. Add pepper, cheese, eggs and milk and stir together. Spoon into a shallow baking dish, about 1 qt. Sprinkle finely crumbled ritz crackers over spinach mixture. Drizzle melted butter over top. Bake, uncovered, at 350 degrees F for 20-25 minutes or until almost set.

(This is a dish that is even tastier cold!)

Gluten Free! : Cream of Tomato Soup and Grilled Cheese

I will be including some gluten free recipes, since I have a new cookbook and am experimenting with some recipes. Also, D has a daughter with Celiac disease and she can not tolerate gluten. Since she has lived her whole life following a gluten free diet, I thought it would be wise to get to learn some recipes as well. After all, a gluten free diet is actually a quite healthy one.

Now, we don't plan to go fully gluten free. But, we do have a child with Autism (with whom we tried gluten free out with briefly a few years ago with no real difference) and also, D has some digestive issues and I wonder sometimes if he may have an intolerance to gluten as well. After all, we already know that for his daughter to have the disease that both parents must be carriers for the gene. So, somewhere in his body is the propensity for it. :)

Keep in mind as well, that other recipes that I have posted are gluten free yet not labeled as such. However, if I label a recipe gluten free, it's because it has come from the gluten free cookbook or from my step daughter or because I checked it out first! I have actually been quite surprised at the number of things we eat that are already naturally gluten free, or can be gluten free with a slight substitution.

Tomato soup and grilled cheese is comfort food for just about everyone. It's kid friendly, and easy to make.

For the soup, you will be using a grain called Quinoa, and you should be able to find it in the health section of your store if it's a decent sized store. If you do not use Bob's Red Mill Quinoa, you will need to rinse the Quinoa grains at least three times in water or they will give a bitter taste due to the grain's natural coating that acts as a repellent. The tomato soup is amazingly flavorful.

Dinner Tonight is

Spinach Salad with Homemade gluten free french dressing
Gluten free Cream of Tomato Soup Soup
Grilled Cheese on Tapioca Bread
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Spinach Salad

* 1 pound fresh, washed and dried spinach leaves
* 4 slices cooked, chopped gluten-free bacon
* 3 hard-boiled eggs, finely chopped
* 1 cup thinly sliced red onions
* 1 cup thinly sliced mushrooms
* 1/4 teaspoon smoked paprika (optional)


Gluten free French Dressing
* 1 cup extra-virgin olive oil
* 1/2 cup sugar (use less if you like a less sweet dressing)
* 1/3 cup gluten-free ketchup
* 1/4 cup apple cider vinegar
* 1 teaspoon gluten free Worcestershire sauce (French's)

Place all ingredients into a medium bowl and whisk until sugar dissolves and dressing is smooth and glossy. Store in a container with a tight-fitting lid and refrigerate.

Yield- About 1 pint



Cream of Tomato Soup

* 2 cups of water
* 1 cup of whole grain Quinoa, such as Bob's Red Mill
* 3/4 teaspoon salt, divided
* 2 tablespoons olive oil
* 1 large sweet onion, diced
* 2 garlic cloves, minced
* 1 cup of diced carrots
* 2 stalks celery, diced (I use a food processer)
* 4 cups of gluten free low sodium vegetable broth (such as Imagine)
* 1 28 oz can of diced tomatoes, with juice
* 2 teaspoons dried basil
* 2 teaspoons red wine vinegar
* 1/2 teaspoon black pepper
* 2 cups green onions, chopped
* 1/2 cup milk


In 2 quart saucepan, bring water to boil. Add quinoa and 1/4 tspn of salt. Reduce heat to low and simmer, covered, for 8 to 10 minutes (until liquid is absorbed). This will yield 4 cups of cooked quinoa. Set aside.

In heavy pot with tight fitting lid, heat oil over medium heat. Add the onion and cook, stirring, for about 3 minutes. Add garlic and cook, stirring, for 1 minute. Stir in carrots and celery. Reduce heat to low, cover and cook about 10 minutes.

Stir in broth, tomatoes, basil, and vinegar and bring to boil over medium heat. Reduce heat to low and simmer, uncovered, for 10 minutes.

Stir in remaining 1/2 teaspoon of salt (omit for those with sodium restricted diets), pepper, green onions and milk and simmer, uncovered, for 20 minutes. Add the cooked quinoa and cook for 10 minutes more, or until soup reaches desired thickness.

Grilled Cheese, Gluten Free

* Butter, softened
* Cooking spray
* 2 slices of Ener-G Tapicoa Loaf
* 2 slices of American Cheese (use Kraft, it's gluten free) or cheddar


Coat skillet with cooking spray and heat over low-medium heat. Spread softened butter on one side of each slice of bread. When skillet is heated, add one slice of bread (butter side down). While it is browning, add slices of cheese and top with 2nd slice of bread, butter side up.

After about 2 minutes, turn sandwich and grill the other side. YUM!

Vegetable Night! Sweet Potatoes, Green Beans, and Wild Rice

Many people think that sweet potatoes are potatoes when, in fact, they are root vegetables and only distantly related to potatoes. They're also considered low glycemic index, and are highly nutritious being rich in Vitamin A, B6, C, Magnesium, and dietary fiber. I also just recently discovered that they are pretty much the least allergenic food on the planet!

The good thing about sweet potatoes is that they taste like a dessert! Add a tad of cinnamon and a smidgen of brown sugar to them, and you've basically made this very healthy vegetable into something that can fool your sweet tooth.

Some people will peel sweet potatoes, but their skin is packed full of nutrients. So, keep the skin on!!

Baked Sweet Potato

• 4 medium sweet potatoes, scrubbed
• vegetable oil
• margarine to taste
  
• cinnamon/sugar substitute

Scrub sweet potatoes; brush each with vegetable oil. Arrange potatoes on oven rack and bake at 450° for 35 to 45 minutes, until tender. Remove at once and prick with a fork to let steam out.

Cut a 1 1/2-inch cross in the center of each potato. Hold each potato with pot holder and press upwards until filling "bursts" up through the cuts.

Top with butter and sprinkle with mixture of cinnamon and sugar substitute.
Serves 4.

Lemon Green Beans

• 8 ounces fresh green beans, ends cut
  
• 1 tspn olive oil
• 1 teaspoon grated lemon rind

Steam green beans until tender-crisp. Toss with olive oil and grated lemon rind.

Wild Rice with Apples

• 2 tablespoons butter or margarine, divided
• 2 cups chopped pink lady apples (or honey crisp, if available)
• 1 cup chopped leek
• 2 garlic cloves, minced
• 3 cups fat free, low sodium chicken broth
• 2 cups water
• 1 cup apple cider
• 1/8 tspn ground thyme
• 2 cups wild rice
• 1/2 tspn black pepper
• 1/3 cup chopped pecans

Melt 1 tablespoon butter in large saucepan over medium-high heat. Add apple: saute 7 minutes or until tender and lightly browned. Remove from pan.

Reduce heat to medium. Melt remaining 1 tablespoon butter in pan. Add leek; cook 5 minutes or until tender, stirring occasionally.. add garlic; cook 30 seconds. Stir in broth, 2 cups water, cider, and thyme; bring to boil.

Stir in rice; reduce heat and simmer 55 minutes, or until liquid is absorbed.

Drain and discard excess liquid. Return rice mixture to pan over medium heat. Stir in apple, pecans, and pepper and cook 2 minutes until heated.

Makes 8 servings.