Cincinnati Chili at Home!

My kids love Cincinnati Chili, and ask to eat at one of the Cincinnati Chili parlors in and around Cincinnati often.

This is certainly an acquired taste for many, and is a regional food that those in our little pocket of the US love. It's even served in the kids' schools for lunch, altho they make their own and do not get it from one of the chili parlors, as I expected they would.



Anyway, it certainly isn't a health food. It is, however, a sort of comfort food around the Cincinnati regional area.

I believe in the original recipe that the beef is boiled. My daughter gets mad when I say things like "mmmmmmm, yummy yummy meat water" which is, really, what Cincinnati Chili pretty much comes out to be. I don't bother with boiling the beef. Too time consuming and, frankly, too unfamiliar. I am not concerned with getting the texture of the beef just right, but with getting the spice blend as close as possible to what we experience in the Cincinnati chili parlors. And believe me, it is a tad difficult. I've managed to piece together various recipes I've found online and elsewhere on the different occasions I've made this. I tend to wing it in this way. This time, I decided to write what I did so I can refer back to it instead of guessing and piecing various recipes together each time I make it.

If the ingredients seem odd to you for "chili", it's because they kinda are. It's still really good, in my opinion. There are many who would disagree. All I can say is, "Mmmmmmm.....yummy, yummy meat water!"

Want to learn more about Cincinnati Chili? Go HERE.

(Tidbit: Cincinnati is probably one of the only places you can ask for a 3 way and it's automatically assumed that you want CHILI).

Ingredients:

• 1 TBSP canola oil
• 1 lb lean ground beef or ground turkey
• 1 cup finely chopped onion
• 2 TBSP tomato paste
• 1.5 TBSP Chili Powder
• 3 teaspoons dried oregano
• 1 tsp ground cinnamon
• 1/2 tsp ground cloves
• 1/2 tsp salt
• 3/4 tsp ground pepper
• 1/2 tsp allspice
• 2.5 cups chicken broth
• 2 cans tomato sauce
• 1 tsp cumin
• 1/2 tsp paprika
• 1 minced garlic clove
• 1 tsp Worcestershire
• 2 TBSP Apple Cider Vinegar
• 2 tsp light brown sugar
• 1TBSP unsweetened cocoa powder
• More chicken broth or water if it is too thick

Garnish: (optional)

Pinto or Red Kidney Beans
Finely shredded cheddar
Diced onions
Sour Cream

In large pot, heat oil over medium heat then add onion and beef. Cook, chopping up beef as fine as you can while cooking, until beef is brown (about 10 minutes).

Add the paste, chili powder, oregano, cinnamon, cloves, salt, pepper, allspice. Cook, stirring, for about 1 minute.

Add the rest of the ingredients. Bring to a boil, stirring all the while. Reduce heat and simmer, uncovered, on low for about 30 minutes. Stir occasionally. If it gets too thick, add more broth or water, 1/4 cup at a time.

Serve over cooked spaghetti, or over hot dogs.

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.

Simple White Bean Soup and Cornbread

Hot soup and a cold day.

I've used this recipe for more than 10 years, and it never disappoints. It is so very simple too. It doesn't matter if you use canned Navy Beans, or dry ones, this is an easy and hearty meal that is perfect for winter.

Now, I use dry beans. The biggest reason is to control the sodium content, but I have found that Kroger's Private Selection of organic canned beans have a super low sodium content. I have used those in a pinch, but I prefer to use dry beans -- if I can remember to soak them overnight!!

There isn't a huge difference in the nutritional value between canned and dry beans, but there are indeed some differences which leads to dry beans being the better nutritional choice if that is something you look at, as I try to do.

The biggest difference nutritionally is the sodium content. Well, as well as heavy metals absorbing into your food from the cans. Dry beans have, well, zero sodium. For us, that is a huge deal since hubby has high blood pressure. Most things that come in cans contain astronomically high sodium content, yet as I listed above, Kroger does make canned beans that actually have a low sodium content if you'd rather use that in a pinch.

Personally, I also think there is a huge taste difference, again with the dry beans winning out. Dried beans are also so much cheaper. And, quite honestly, they're more nutrient dense than canned.

Just take a small amount of time to soak the dry beans while you are sleeping, and you will have the better option.

And, you know, if you aren't at work all day and think in the morning, "Bean soup for tonight sounds good but I didn't soak them!" Never fear. You can do as I am doing today, and 1:30pm when I decided that I was going to make bean soup for tonight.

You can do what is called a "Quick Soak". Take the dried beans and cover them with cold water, Heat to boiling, and let boil for 2 minutes. Turn off heat, cover pot, and let stand for an hour.

Then, you are ready to cook with them, which will take about 2 hours or so to simmer on the stove. Even getting started at 1:30, I will have delicious bean soup made from dried beans (that I forgot to soak) by dinner time!

If you DO go to work all day, the beauty is you can soak the beans overnight in the crock pot and in the morning just thrown in a ham hock, turn on high and leave while dinner cooks itself as you busy yourself away for the day! All you'll have to do is whip up some cornbread, and you have dinner!
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Ingredients

• 1-lb dry navy or great northern beans
• ham hock

Directions:

1. Rinse beans carefully to remove any dirt or rocks that may be present.
2. Cover in a crock pot with 6-8 cups of cold water. Let soak overnight, or at least 6-8 hours.
3. Add ham hock to crock pot and cook on high for 6-8 hours.

Skillet Cornbread:

• Finely ground pure cornmeal, yellow or white (about 2 cups)
• 1 egg
• 2 cups buttermilk
• 1/4 teaspoon of baking soda
• pinch of salt
• 2 tspns baking powder
• 1/2 cup of oil

While making batter, add a well greased, cast iron skillet to the oven to heat it up.

1. Beat egg, then add bakingsoda, baking powder and mix.
2. Add buttermilk, oil and salt.
3. Add cornmeal slowly to make a medium thick batter.
4. Remove cast iron skillet from oven, and add batter to cast iron skillet and bake at 450 for about 15-20 minutes. Watch closely.

Amish Ham, Green Beans, and New Potatoes

A couple of weeks ago, while I was at work, I picked up an old Amish cookbook. I like looking at various cookbooks so I can try and find recipes that maybe we haven't used before. While I did find several that I think we would like to try, the simplicity and combination of flavors of this one struck a chord with me.

I've had this combination before, of course. I believe many have. However, I don't believe I have ever cooked them all together as one dish. Apparently, this was a staple (and still is) in Amish country. Normally, this is cooked in a Dutch oven. And I do have a cast iron Dutch oven that I use on occasion for other dishes.

However, I am choosing to use my crock pot for this dish.

For anyone interested in browsing through Pennsylvania Dutch Cooking, you can go to this link. Here is an excerpt from the intro.

"The Pennsylvania Dutch are a hard working people and as they say, “Them that works hard, eats hearty.” The blending of recipes from their many home lands and the ingredients available in their new land produced tasty dishes that have been handed down from mother to daughter for generations. Their cooking was truly a folk art requiring much intuitive knowledge, for recipes contained measurements such as “flour to stiffen,” “butter the size of a walnut,” and “large as an apple.” Many of the recipes have been made more exact and standardized providing us with a regional cookery we can all enjoy."

This is not where I got the recipe; however I can not imagine what recipe I found to vary too much since it is pretty simple with the same ingredients.
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Ingredients:

• 3 lb bone-in ham, uncooked
• 1 lb whole green beans, trimmed
• 5-6 new potatoes, cut into quarters (or whole, as I used them)
• salt and pepper to taste

1. In a large crock pot, cover the ham with water. Cook on high for about 4 hours. Add extra water if needed.

2. Add green beans to the pot. Remove the ham and add the potatoes. Cut the meat into bite sized pieces. Add the meat back to the pot and cook another hour on high.

3. Turn heat down to low to simmer until ready to serve.

**note** for those who may choose to utilize this recipe in the crock pot while you are away for the day and are crunched for time when you get home, adding the potatoes with the ham from the beginning will certainly yield well done potatoes with no wait. Adding canned green beans about 15-20 minutes before serving rather than raw, uncooked ones will also make the wait time less for when you arrive home with hungry mouths waiting to be fed.

Black Bean Soup and Corn Bread

We often cook black beans in the Fall and winter. I have used several different recipes, and even believe I have another one here on the blog somewhere.

Black beans, like most legumes, are beneficial in many ways. They have tons of fiber. In particular, soluble fiber which is specifically the type of fiber that has been found very helpful in lowering blood cholesterol levels. They also have a lot of anti-inflammatory properties as well as antioxidants which make them heart healthy!

They're rich in protein, flavanoids, folate and Vitamin B6. They're good for you and help you feel full as well!

So, this is our yummy dinner tonight, along with some gluten-free conrbread from the gluten-free cookbook!

Omit the sour cream, or use GF sour cream, and you can make this gluten free entirely!
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Ingredients

• 2 tablespoons canola oil
• 1/2 onion, diced
  
• 1 large carrot, diced
  
• 2 cloves garlic, minced
• 2 (15 ounce) cans black beans
• 1 (14 ounce) can gluten free chicken broth, low sodium
  
• 1 cup deli ham, chopped
  
• 1/4 teaspoon cumin
• 1/4 teaspoon kosher salt
• ground black pepper to taste
• shredded cheddar and sour cream to taste
  

Directions

1. Heat the oil in a large pot over medium heat. Stir in the onion, carrot,garlic, and cook a few minutes until tender. Mix in 1 can black beans and chicken broth.
2. Puree remaining can of beans. Add to pot. Bring soup to a boil. Reduce heat to low. Mix in ham, cumin, salt, and pepper. Simmer 20 minutes. Garnish with Cheddar cheese and sour cream to serve.

Marinated Eye of Round, Glazed Brussels Sprouts,and Baked Potato

Tonight was one of those nights where I wasn't really thinking much about what I was going to do for dinner. I had nothing at all planned. However, hubby has been somewhat deprived lately, being how I have only sporadically been cooking an actual meal during the evenings. Summer is so busy and full of running! We tend to eat out, which I hate because it hits the pocket book hard as well as the gut. Or, we basically fend for ourselves, which means sandwiches with processed lunch meat and processed soups. I don't like getting into that mold every night, because overall I would like us to have some kind of control over our meals by using fresh/frozen foods rather than relying on the convenience of processed foods, which contain so much more sodium, preservatives and other junk that I am trying my best to limit for us.

So, I pulled out a few recipes and inspected them to do a quick inventory of what I had on hand. Before I did anything, tho, I scrubbed a couple of potatoes and threw them in the oven at 425 degrees so they could be cooking while I got the other stuff together.

I dug through the freezer, knowing we had a few other meats in there besides the chicken that we mostly eat. I found a package of some eye of round. The defrost was relatively quick, and I found a great marinade to use which ended up tasting very delicious. I only marinated for about 30 minutes, too, so it works in a pinch if you need to throw something together fast and don't have 8+ hours to marinade.

I decided before anything else that we would be having brussels sprouts. I knew we had a bag of frozen brussels, and determined that, altho they are not my favorite, we would use them because they are exceedingly healthy and it's not something we can really eat when the kids are around. However, I did indeed find a recipe that may actually work in enticing the kiddos to try these miniature cabbage-like vegetables. And while the recipe did turn out very well, I am not actually convinced that the kids will bite.

You may be skeptical of the ingredients for the brussels glaze. I was. It turned out great, so give it a try.

For those of you with cholesterol problems, brussels sprouts are your friend! They contain over 15% of the RDA of fiber. I also heard the other day that brussels sprouts contain more Vitamin C than an orange! Isn't that crazy? I never would have thought that. Of course, they also contain a slew of other vitamins that are important to our health as well. Just a few more things Brussels sprouts can aid in are inflammation and digestion. They help protect against cardiovascular problems as well as many cancers. They contain many antioxidants. Immunity health, eye health, bone and blood cell health - all can be aided by eating brussels sprouts on a regular basis.

So, dinner tonight was:

Marinated Eye of Round Steak
Glazed Brussels Sprouts
Baked Potato
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Marinated Eye of Round
(4 servings)

Ingredients

• 3 tablespoons canola oil
• 1 tablespoon light soy sauce
• 1 tablespoon red wine vinegar
• 2 teaspoons fresh lemon juice
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon freshly ground black pepper
• 1 teaspoons Dijon-style prepared mustard
• 1/4 onion, sliced
• 1/2 clove garlic, minced

Whisk all ingredients in a glass bowl and let steak marinade for at least 30 minutes. When ready to cook, place about 1/3 of the marinade in a skillet and heat. Add meat and cook about 4-6 minutes on one side. Turn and cook on other side for about 3 minutes. Remove and place on a plate.

Glazed Brussels Sprouts
(6 servings)

Ingredients

• 1 cup water
• 2 (10 ounce) packages frozen Brussels sprouts
• 1/4 cup butter
• 8 ounces walnuts
• 3 tablespoons firmly packed brown sugar
• 1/4 teaspoon ground allspice
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon salt

1. In a saucepan, bring the water to a boil and add the Brussels sprouts. Return to boil, reduce heat, cover, and simmer 5 to 7 minutes, until sprouts are tender. Drain.(if you have a steamer, steaming is better to conserve the most nutrients)
   
2. In a microwave safe bowl, mix the butter, brown sugar, allspice, nutmeg, and salt. Cover, and cook on High 3 to 4 minutes, stirring occasionally, until the butter is melted and the walnuts are warm.
   
3. Pour over the cooked Brussels sprouts, add the walnuts and toss
4. Serving after step 3 is optional. However, I like to put mine in a shallow dish and broil the brussels for about 4 minutes or so, so they have a nice roasted look and flavor to them.

Stay tuned on whether I can get my kids to eat this!!

Homemade Chicken Pot Pie

I have to tell you this: I hate pot pie.

As a kid at school when it was served, it seemed disgusting to me. As I have noted in previous posts, I hate peas. I absolutely abhor them to the point where even smelling them will make me throw up if I can not get away from the stench. That's the truth, and so the fact that peas were a common sight in any pot pie I ever saw immediately gave it a negative point in my book.

It wasn't just that, tho. You know those little single serving ones you get at the grocery? Yeah. They seemed even more yucky to me, even as I grew older. It wasn't just the peas. It just.....looked.....disgusting. Maybe it was the fact that those pot pies have dark meat in them, I don't know.

Anyway, pot pies were just one of those things on my 'never eat' list.

In January, my father became ill and subsequently had to go into the hospital. Along with this came food from various angels who considered dinner for my mother and I when we could not think beyond the immediate second with which we were dealing. One of those angels - my mother's sister (and NOT the one actually called "Angel", altho she brought us food as well) - brought us a homemade pot pie one evening along with some fixings.

My thought on pot pie changed in that circumstance. First, it was homemade. Second, when famished and you have a fully cooked meal in front of you, something becomes much more appealing when before it had little appeal at all. Thus, I ate my aunt's pot pie and.....really loved it! It didn't taste or look like the frozen monstrosities I had seen, and learned to loathe, from my past.

I had gone back to my home and gotten somewhat settled after my father's return to HIS home and started to think about that pot pie. I'll bet I can make one. And I can tweak it to include the veggies I like. My aunt's had peas in it, but I had simply eaten around them. But I could leave peas out altogether!!

I searched for recipes and considered several. Below is the one I settled on. I tweaked it some on the second time I made it, and even on the first time I left out the peas and corn. You, however, do not need to do so. It turned out really good, too! I made my own crust, and I will include the recipe for that as well, but two 9 inch refrigerated pie crusts will do just as nicely if you are not inclined to crust making (like me).

The good news is this is an easily freezable dish!


Buttermilk Pie Crust

Ingredients

• 2 cups all-purpose flour
• 1 teaspoon salt
• 2/3 cup vegetable shortening
• 3 tablespoons cold butter
• 1/3 cup buttermilk, or as needed
• 2 teaspoons vegetable oil

1. Whisk the flour and salt together in a bowl. With a pastry cutter, cut the shortening and butter into the flour until the chunks are the size of small peas. Stir in buttermilk and vegetable oil with a fork until the dough is moistened and beginning to gather together. Form the dough into a compact shape.
2. Divide the dough in half, and shape each half into a ball. Roll out each pie crust between 2 sheets of parchment paper.

Chicken Pot Pie
(makes one pie)

Ingredients

• 1 cup diced peeled potatoes
• 3/4 cup sliced carrots
• 1/3 cup chopped onion
• 1/2 cup butter or margarine
• 1/2 cup all-purpose flour
• 1/2 teaspoon dried thyme
• 1/4 teaspoon pepper
• 1-1/2 cups chicken broth, sodium free
  
• 1/2 cup evaporated fat free milk
  
• 2 cups cubed cooked chicken
• 1/2 cup frozen peas
• 1/2 cup frozen corn
• 2 refrigerated pie crusts, 9 inch
  

1. Place potatoes and carrots in a large saucepan; cover with water. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until crisp-tender. Drain and set aside. In a large skillet, saute onion in butter until tender. Stir in the flour, salt, thyme and pepper until blended. Gradually stir in broth and milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the chicken, peas, corn, potatoes and carrots; remove from the heat.
2. Line two 9-in. pie plates with bottom pastry; trim even with edge of plate. Fill pastry shells with chicken mixture. Roll out remaining pastry to fit top of pies. Cut slits or decorative cutouts in pastry. Place over filling; trim, seal and flute edges.
3. Bake one potpie at 425 degrees F for 35-40 minutes or until crust is lightly browned. Let stand for 15 minutes before cutting. Cover and freeze remaining potpie for up to 3 months.

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.

Honey Garlic Pork Chops, Red Potato Bundles, and Grilled Cherry Tomatoes

It's summer time and that means everyone is breaking out their grills! Grilling gives food a unique flavor that can not be replicated by cooking in an oven and it just screams "SUMMER". It encourages interaction and fun times out doors.....yes, grilling is one good way to prepare food!

Besides, for some reason, it seems men really like to play with fire!

During the warmer months, we cook our frequently. Most times our menu consists of the traditional grilling fare; hot dogs for the kids, hamburgers, corn on the cob, baked potatoes, and occasionally we will grill ribs or chicken.

We also just got back from vacation. Since we ate most of our meals in the hotel suite, which had a kitchenette, it means we ate hot dogs, mac and cheese, canned pasta, fruits and sandwiches. I was ready to make some real food again!!

For this night we grilled pork. It was easy to make but it does need to be marinated for at least 4 hours, and ideally for 8 hours, before grilling.

I also like to make foil packets of chopped veggies and/or small potatoes in individual sizes. It's an easy way to get vegetables on the grill as well, and not have to cook those separately indoors. Personally, I think the texture is better than cooking them indoors.

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Honey Garlic Pork Chops
serves 4

(this is not gluten free unless you use a special gluten-free soy sauce)

• 1/4 cup lemon juice
• 1/4 cup of honey
• 2 tablespoons soy sauce
• 2 garlic cloves, minced
• 4 boneless pork loin chops, about 6 oz each

In a gallon size ziploc bag, combine all ingredients and seal. Turn to coat and refrigerate for 4-8 hours, turning every so often to evenly marinate.

Drain and discard marinade. Grill, covered, over medium heat for about 16-18 minutes or until juices run clear.

Red Potato Bundles
4 servings
(this dish is gluten free)

• 12 small red potatoes, quartered
• 1 small onion, thinly sliced
• 12 whole garlic cloves, peeled
• 2 teaspoons dried rosemary
• dash pepper
• 4 tablespoons grated Parmesan Cheese
• 1/2 cup olive oil

Place the potatoes evenly distributed on 4 pieces of heavy duty aluminum foil the potatoes, garlic, and onion. Top with rosemary, pepper and cheese. Drizzle with oil. Fold in edges of foil and seal tightly. Grill for about 40 minutes. Carefully open foil to allow steam to escape.



Grilled Cherry Tomatoes
(this dish is gluten free)

• 2 pints cherry tomatoes, halved
• 2 garlic cloves, minced
• 1/2 teaspoon dried oregano
• 2 Tablespoons butter
  

Place tomatoes in heavy duty foil about 24x12 inches.

In skillet, saute garlic and oregano in butter for about 2 minutes. Pour over tomatoes. Seal foil tightly. Grill 8-10 minutes and turn once. 4 servings

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.

Lil Cheddar Meatloaf, Mashed Potatoes, Sweet Potato and apples au gratin

The kids are all home, and that means a kid friendly recipe is on the dinner table. It also means that we are all sitting down together and eating. That is something I really strive for when we are all here. D makes a point to get off work at a decent time, and I try to have dinner on the table by 6pm or a little after.

I feel like when the kids are here that we eat much of the same things all the time, since they're kinda picky eaters. The vegetables are especially tricky. I tried that sneaky trick of steaming and mashing cauliflower in their mashed potatoes. Eh, yeah. So, it worked....somewhat. Meaning, they ate it, but there was a comment on the taste difference and how it "smelled funny". If I do it again, I am sure they'll catch on!

Next time I may try to hide turnips in them since they tend to be more subtle in flavor.

In any case, tonight with our lil cheddar meatloaf we are having plain ol' boring mashed potatoes made with whipping cream and butter. Thus far, it is the best way to make them. You just can't mess too much with mashed potatoes. I've tried, and some things are just worth keeping the same and trying to lessen the caloric damage by playing with the amounts used.

We try to limit our red meat, but the kids like meat loaf and this is a different spin to it than what I normally do.

Enjoy!


Lil Cheddar Meat Loaves
8 servings 187 calories, 7 grams fat per serving

• 2 egg whites, beaten
• 3/4 cup fat free milk
• 1 cup (4 oz) shredded reduced-fat cheddar
• 3/4 cup cooking oats
• 1 medium onion, blended in food processor
• 1 medium carrot, chopped in food processor
• 1 lb lean ground sirloin (96/4)
• 2/3 cup ketchup
• 2 tablespoon brown sugar
• 1 1/2 tspn prepared mustard

In a large bowl, whisk together the milk and egg whites. Stir in the cheese, oats, onion and carrot. Add the sirloin and mix well with hands. Shape into 8 small loaves and place in baking dish coated with cooking spray.

In small bowl, mix together ketchup, brown sugar and mustard. Spoon over loaves. Bake uncovered at 350 degrees for 30 minutes.




Sweet Potatoes and Apples Au gratin
12 servings 130 calories, 2 grams fat per serving

• 3 cups thinly sliced tart apples
• 1 teaspoon lemon juice
• 3 lbs sweet potatoes, thinly sliced
• 1/4 cup maple syrup
• 1 tablespoon butter, melted
• 1/4 teaspoon pepper
• 1 cup soft bread crumbs
• 2 teaspoons olive oil
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1/4 teaspoon cider vinegar

Place apples in a large bowl and sprinkle with lemon juice. Add sweet potatoes, syrup, butter, and pepper and toss to coat. Pour into 3 qt baking dish coated with cooking spray and bake uncovered at 400 degrees for 40 minutes, stirring once.
In a small bowl, combine bread crumbs, oil, cinnamon, nutmeg and vinegar; sprinkle over potato mixture. Bake an additional 15 minutes.

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.

Healthy Mac and Cheese

Yes, as a main dish!! Sometimes I serve it alone as lunch to my kids, along with their choice of fruit and maybe a yogurt. It's filling and incorporates protein and carbs all at the same time.

My kids, like most kids in the universe, absolutely love macaroni and cheese. It's a well known comfort food even for adults, but is laden with fat and calories which can be discouraging when trying to eat healthier.

Who says you must give it up?? The good thing about this recipe is that it also "hides" some veggies in for those picky vegetable eaters. Hey! Gotta figure out how to get it in their little bodies somehow! If your kids are like mine, vegetables are a hard thing to get down their throats (well, except for my daughter.....she loves vegetables). Using fairly bland vegetables in small amounts in a dish your child loves is a good (but admittedly sneaky) way to get them to eat more than they do.
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Ellie's Mac and Cheese

• Cooking spray
  
• 1 pound whole wheat elbow macaroni
• 2 (10-ounce) packages frozen pureed winter squash
• 2 cups 1 percent lowfat milk
  
• 4 ounces extra-sharp Cheddar, grated (about 1 1/3 cups)
• 2 ounces Monterey Jack cheese, grated (about 2/3 cup)
• 1/2 cup part-skim ricotta cheese
• 1 teaspoon salt
• 1 teaspoon powdered mustard
• 1/8 teaspoon cayenne pepper
• 2 tablespoons grated Parmesan
• 2 tablespoons unseasoned bread crumbs
• 1 teaspoon olive oil
  

Preheat the oven to 375 degrees F. Coat a 9 by 13-inch baking pan with cooking spray.

Bring a large pot of water to a boil. Add the macaroni and cook until tender but firm, about 10-12 minutes. Drain and transfer to a large bowl.

Meanwhile, place the frozen squash and milk into a large saucepan and cook over a low heat, stirring occasionally and breaking up the squash with a spoon until defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from heat and stir in the Cheddar, Jack cheese, ricotta cheese, salt, mustard and cayenne pepper. Pour cheese mixture over the macaroni and stir to combine. Transfer the macaroni and cheese to the baking dish.

Combine bread crumbs, Parmesan and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake for 20 minutes. Then broil for 3 minutes so the top is crisp and nicely browned.

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.



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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.

Gluten Free: Smothered Pork Chops, Broccoli w/Cheese Sauce, Crispy Baked Smashed Potatoes & Baked Acorn Squash with Candied Nut Stuffing

There has been an increase in Celiac diagnoses in recent years, mainly due to more awareness of the disease and a better understanding of it. With this has come more and more options for Celiac patients, and anyone else who has a gluten and/or wheat sensitivity. I have a child with Autism, and we tried the gluten free diet for him a few years ago, but since it didn't make much difference we gave it up. Some children with Autism have been suspected of having food allergies that contribute to the severity of their symptoms, thus why some parents of Autistic kids utilize a gluten free (and often casein free) diet for their child.

D has a grown daughter who was diagnosed with Celiac Disease as a toddler. This was back when Celiac was believed to be a very rare disorder and little was known about it. Since her diagnosis (she is now 27), much has been learned about this once-rare disorder and it has been determined that it is not very rare at all. As a matter of fact, according to Dr. Fasano who is the medical director of the Center for Celiac Research, it is "the most prevalent genetically transmitted disease in the world". Wow!!

We read labels and sometimes cook gluten free meals. My stepdaughter has made us meals as well and I am amazed at how tasty much of it actually is. So much is naturally gluten free in the natural food world!! Eating gluten free does not have to be a chore in denial of good foods!

As my own young daughter struggles with belly issues, we have decided to try a gluten free diet with her this summer to see if that helps her.

So, our gluten free dinner tonight is:

Smothered Pork Chops
Broccoli with Cheese Sauce
Crispy Baked Smashed Potatoes
Baked Acorn Squash with Candied Nut Stuffing

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Smothered Pork Chops
4 servings












Ingredients

• 4 boneless pork chops, 4 oz each
• 1/2 cup pure cornstarch + 2 tablespoons
• 1 teaspoon onion powder
• 1/4 teaspoon ground cayenne
• 1/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1/4 cup canola oil
• 1 cup gluten-free low sodium chicken broth (Swanson's Natural Goodness)
• 1/2 cup buttermilk

Pat pork chops dry with paper towels. Put 1/2 cup cornstarch in a shallow bowl and add onion powder, cayenne, garlic powder, salt and pepper. Whisk with fork to combine ingredients. Dip pork chops in the cornstarch mixture.

In large skillet, heat oil on medium heat. Place pork chops in skillet with plenty of room. Fry 9-10 minutes on each side until golden brown.

Remove chops and place on a plate and keep warm. Add all but 1/4 cup of broth to skillet and cook until liquid is slightly reduced.

In separate bowl, whisk together the remaining 2 tablespoons cornstarch with the remaining 1/4 cup of chicken broth until well blended. Add this mixture to the skillet. Cook over medium heat until thickening starts. Reduce heat and add buttermilk.

Return pork to skillet and spoon gravy over them. Cover and simmer for about 4-5 minutes or until pork is thoroughly cooked.

Broccoli with Cheese Sauce

• 1 1/4 cups of half and half
• 1 tablespoons cornstarch
• 1 small garlic clove, minced
• 1 cup shredded cheddar cheese
• 1/8 teaspoon ground cayenne
• 1 tablespoon fresh lemon juice
• 1 lbs fresh broccoli florets

In medium saucepan, whisk 1/4 cup half and half with cornstarch over medium heat until it gets smooth. Add the remaining half and half with garlic and cook, whisking constantly, until slightly thickened.

Remove pan from heat and add cheese, stirring until it melts. Add cayenne, then lemon juice and keep warm.

Steam broccoli in steamer, or cook in boiling water until tender. Serve immediately with sauce drizzled over broccoli.

Crispy Baked Smashed Potatoes

• 1 lbs small red potatoes
• 1 garlic clove, smashed
• 1 cup warm buttermilk
• 2 teaspoons dried rosemary
• kosher salt and pepper to taste
• 1/4 cup olive oil
• 2 tablespoons grated Parmesan

Preheat oven to 400 degrees. Scrub potatoes and boil them until they are tender. (Test with a fork). When draining potatoes, reserve about 1/4 cup of the water. Mash with a manual masher or fork to a coarse texture with the buttermilk and rosemary. Season with salt and pepper to taste, and use reserved water if necessary.

Heat olive oil in oven-tolerant skillet (cast iron preferred) over medium heat. Add smashed potatoes when oil is hot. Cook until bottom starts to brown, then transfer (pan and all) to oven.

Bake for about 25 minutes. Remove with care (and oven mitts!!) and overturn skillet onto a plate, then cut the potatoes into wedges. Sprinkle with Parmesan and serve!

Dessert!!

Baked Acorn Squash with Candied Nut Stuffing

• 2 small acorn squash, about 1 lb each
• cooking spray
• 1/4 cup (1/2 stick) unsalted butter spread
• 1 cup finely chopped almonds or walnuts or pecans
• 1/2 cup packed light brown sugar
• 1 teaspoon ground cinnamon
• 1/8 teaspoon grated nutmeg
• 3 tablespoons orange juice concentrate

Preheat oven to 350

Cut squash in half and scrape out seeds. Set the squash halves on baking sheet cut side up. Coat with cooking spray and cover tightly with foil, baking 25-30 minutes.

In medium bowl combine butter, nuts, brown sugar, cinnamon, nutmeg, and orange jucie concentrate. Remove foil from squash and fill centers of each acorn with the "stuffing".

Return to oven and bake uncovered another 15 minutes, until stuffing is lightly browned. Serve hot.

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

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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.