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!
*****************************************************

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.

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.

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

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


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.

Gluten Free: Spinach Salad, Potato Soup, Healthy Chicken Salad, Honey Lime Fruit Toss

It's been cold here. Very cold, like in the single digits. I've often commented on how we eat a lot of soups in the winter time. It seems to just go to the core and help give us some warmth.

This meal is pretty healthy. The potato soup is very good. Most of the healthy things we eat are flavorful, and also much, much better than eating out. I always use fresh ingredients, occasionally frozen, so as to keep the sodium level controllable. Have you ever looked at the sodium content in canned goods??? Yikes! Hubby needs to watch his sodium, so I do not use salt in my cooking. I also use mostly no or low sodium ingredients. If this is not an issue for you, adjust as necessary!

The chicken salad is healthy because it does not use mayo for a base, which is good. It can be eaten on bread or alone. And spinach salad......I can't say enough about spinach and salads. Spinach makes wonderful salad, and the health benefits of spinach are out of this world!!

By the way, this meal is gluten free!

Dinner Tonight is:

Spinach Salad
Potato Soup
Healthy Chicken Salad
Honey Lime Fruit Toss
**********************************************************

Spinach Salad

• 8 ounces fresh baby spinach
• 1/4 cup feta or goat cheese, crumbled
• 1/4 small red onion, thinly sliced
• 8 cherry tomatoes, halved
  
• 1 tablespoon toasted sliced almonds (optional)

• Dressing:
• 1/2 cup balsamic vinaigrette salad dressing
• 2 tablespoons orange juice
• 1 teaspoon grated orange zest (optional)

1. Wash and clean spinach. Tear into bite size pieces and place in a serving bowl. Add half of the feta or goat cheese and onion; toss to combine.
2. Combine dressing ingredients in a small mixing bowl. Pour over salad and toss to coat. Sprinkle with remaining cheese. Top with dried tomatoes and almonds. Serve immediately.

Potato Soup

• 1 3/4 cups diced peeled potatoes
• 1 medium onion, chopped
• 1 carrot, peeled and chopped
  
• 1/4 cup chopped celery
• 1 (14.5 ounce) can reduced-sodium chicken broth (Swanson's Natural Goodness is gluten free)
  
• 1/8 teaspoon pepper
• 3 tablespoons cornstarch
• 1 (12 fluid ounce) can evaporated fat-free milk, divided (use Carnation)
  
• 1 cup shredded reduced-fat Cheddar cheese
• 1/2 teaspoon kosher salt
• 1 teaspoon real bacon bits (like Hormel)

1. In a large saucepan, combine the potatoes, onion, celery, broth and pepper. Bring to a boil. Reduce heat; cover and simmer for 15-18 minutes or until vegetables are tender. Combine cornstarch and 1/4 cup milk until smooth; stir into potato mixture. Add the remaining milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat. Stir in cheese until melted. Serves 5

One serving equals 178 calories, 2 g fat (0 saturated fat), 9 mg cholesterol, 274 mg sodium, 26 g carbohydrate, 0 fiber, 14 g protein


Healthy Chicken Salad

• 4 chicken breasts, baked or boiled, and shredded
• 1 carrot, diced
• 1/4 cup celery, diced
• 1/4 cup Parmesan Cheese
• 1/8 teaspoon pepper

Mix all ingredients together. Serve on wheat bread, or alone.




Honey Lime Fruit Toss

• 2 1/2 cups freshly cut pineapple
• 1 1/2 cups orange segments, cut in half
  
• 2 cups sliced fresh strawberries
• 2 medium firm bananas, sliced
• 2 kiwifruit, peeled, halved, and sliced
• 2 tablespoons lime juice
• 1 tablespoon honey
• 1/4 teaspoon grated lime peel

1. In a bowl, combine the pineapple, mandarin oranges, strawberries, bananas and kiwi. In a small bowl, combine the lime juice, honey, lime peel. Pour over fruit; gently toss to coat.

One serving (3/4 cup) equals 133 calories, 1 g fat (trace saturated fat), 0 cholesterol, 7 mg sodium, 33 g carbohydrate, 4 g fiber, 1 g protein.

Gluten Free: Salad, Honey Baked Chicken, Squash Medley, Roasted Brussel Sprouts,

Meal time again!

I am always looking for a new way to make chicken. The thing is, while limiting our red meat and pork and focusing on leaner meats, chicken tends to be the main part of our meal. Occasionally I will cook something like fish, but not often. I do not like seafood and hate the way it smells the house up!

Besides, most of the chicken type of meals, my kids will eat! (Oh, by the way, I tested that Spinach Casserole recipe out on my kids, and my autistic son, who hates nearly all things good for him, ate it and actually liked it!!! Talk about shocked!! He was reticent, of course, but I insisted that he must take a small bite. He took a nibble, his eyebrows went up, and he gobbled up what was left on his fork. As he ate, he told his sister, "It only looks disgusting but it tastes good." If you have picky eaters, give that recipe a go!)

Anyway, back to this meal. I am often in a rush if I haven't pre-planned how to cook my chicken. So, I found this recipe that required ingredients that I had in the house. It was really good! An interesting taste, but a very good one! I will make it again.

So, enjoy the dinner if you try it! It really is good!

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

Salad

• 1 Tablespoon sugar
• 1/2 cup sliced almonds
• 1 5oz package of mixed salad greens
• 6 cups of torn romaine
• 1 11-oz can of mandarin oranges
• 2 celery ribs, thinly sliced
• 1 small red onion, chopped
• 2 green onions, thinly sliced

Dressing

• 3 Tablespoons canola oil
• 2 Tablespoons cider vinegar
• 4 teaspoons sugar
• 1 Tablespoon minced fresh parsley
• 1/8 tspn salt

1. In small, heavy skillet, cook and stir sugar over medium heat until melted. Stir in almonds, cook for 1 minute until lightly browned. Spread onto foil coated with cooking spray and set aside.
2. In large salad bowl, combine mixed greens, romaine, oranges, celery, and onions.
3. Tn small bowl, whisk the dressing ingredients together. Drizzle over salad. Add almonds and toss to coat. Serve immediately

Nutritional information: Serving size is 1 1/4 cups. Contains 125 calories, 8 g fat, 85 mg of sodium


Honey Baked Chicken

• 6 boneless, skinless chicken breasts
  
• 1/3 cup butter, melted
• 1/3 cup honey
• 1/8 cup prepared mustard (French's Mustard is gluten-free)
  
• 1 teaspoon salt
• 1 teaspoon curry powder

1. Preheat oven to 350 degrees F (175 degrees C).
2. Place chicken pieces in a shallow baking pan, skin side up. Combine the melted butter or margarine, honey, mustard, salt and curry powder and pour the mixture over the chicken. Bake in the preheated oven for 1 1/4 hours (75 minutes), basting every 15 minutes with pan drippings, until the chicken is nicely browned and tender and the juices run clear.

Makes 6 servings

Nutritional Information: 325 calories, 13 grams of fat



Squash Medley

• 6 cups summer squash, cut into 1/2-inch slices
• 6 cups zucchini, cut into 1/2-inch slices
• 1 tspn. garlic powder, divided
• salt and freshly ground black pepper, to taste
• 2/3 cup pure cornmeal (NOT a cornmeal blend)
  
• 1/4 cup parmesan cheese
• 2 T. freshly chopped parsley
• 1/4 t. crushed red pepper flakes

1. Place the summer squash slices in a steamer basket and steam for 3-4 minutes or until tender.
   
2. Transfer the slices to a plate and set aside. Place the zucchini slices in the steamer basket and steam for 2-3 minutes or until tender.
3. Lightly oil a large casserole dish. Alternately layer the summer squash and zucchini in the casserole dish. Sprinkle with 1/2 t. garlic powder and season with salt and pepper, to taste.
4. In a small bowl, place the remaining garlic powder and remaining ingredients, and stir well to combine. Sprinkle the mixture over the vegetables and bake at 350 degrees for 15-20 minutes or until lightly browned on top.

Serves 6

Roasted Brussels Sprouts

• 1 1/2 pounds Brussels sprouts, ends trimmed and yellow leaves removed
• 3 tablespoons olive oil
• 1/4 teaspoon kosher salt
• 1/4 teaspoon freshly ground black pepper

1. Preheat oven to 400 degrees F (205 degrees C).
2. Place trimmed Brussels sprouts, olive oil, kosher salt, and pepper in a large resealable plastic bag. Seal tightly, and shake to coat. Pour onto a baking sheet, and place on center oven rack.
3. Roast in the preheated oven for 30 to 45 minutes, shaking pan every 5 to 7 minutes for even browning. Reduce heat when necessary to prevent burning. Brussels sprouts should be darkest brown, almost black, when done. Adjust seasoning with kosher salt, if necessary. Serve immediately.

Serves 6

Calories per serving: 104 calories, 7.3 grams fat

Spinach Salad, Pineapple Pork Chops, Sweet Red Cabbage, Baked Yellow Squash & Bread Pudding in Bourbon Sauce

Yum Yum for this meal, I must say! I love trying new recipes and this one did not disappoint me.

Of course, I live with a man who will eat just about anything, and kids who eat just about nothing. Ha ha, so maybe that's not entirely true. The kids eat some things, but experimenting is out when they are around. My daughter might have eaten a good portion of this meal, so maybe we will try again at anoth

er time with the kids around.

I love salads made of spinach. Fresh spinach makes such wonderful salads, particularly baby spinach. Spinach is also very, very good for us too. It is high in calcium. It is also high in Vitamins A and C, as well as magnesium and folic acid. The flavonoids i

n spinach help protect our memory, and the luteins in spinach are believed to guard against cancer, cataracts, macular degeneration and a world of other ailments. Yes, spinach is certainly good for us!

Pineapple is a natural complement to pork, and adds a bit of sweetness. It also aids you in getting in a fruit serving! Red cabbage, too, has many health benefits. It's high in Vitamin A, C, E and B. Cabbage has actually been shown to boost the immune system's ability t0 produce more antibodies. It also contains compounds shown to stave off certain cancers. And recently, studies have shown that red vegetables, like red cabbage and beets, have the ability to treat ulcers with quite a bit of success. There was a good reason why Mother said to eat your vegetables!!!

Everything in this post is gluten free, with the exception of the Bread Pudding, obviously!!!

Be healthy!

Dinner is

Wilted Spinach Salad

Pineapple Pork Chops

Sweet Red Cabbage

Baked Yellow Squash

Bread Pudding in Bourbon Sauce

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

Wilted Spinach Salad

• 1 lbs baby spinach (washed, dried, crisped)
• 2 hard cooked eggs (coarsely chopped)
• 1/2 cup water chestnuts (thinly sliced)
• 2 tablespoons lemon juice
• 4 tablespoons olive oil
• 2 small garlic cloves, chopped
• 2 tablespoons lite soy sauce (walmart brand is gluten free)
  
• 1/2 teaspoon freshly cracked peppercorns

Cook olive oil and garlic over medium heat in saucepan for 2 minutes

Add soy sauces, water chestnuts and peppercorns. Cook for 1 minute, tossing lightly. Blend in lemon juice. Add spinach and toss.

Transfer to salad bowl and garnish with chopped egg.

Pineapple Pork Chops

• 4 center cut pork chops
• 2 tablespoon acceptable vegetable oil
• 1/2 teaspoon kosher salt
• 1/2 teaspoon pepper
• 1 small can pineapple slices (save the juice)
• 1/2 teaspoon ground cloves
• 1 tablespoon cornstarch

Trim fat from chops. Heat oil in skillet then brown the chops on both sides. Season with kosher salt (optional) and pepper.

Add enough water to the pineapple juice to make 1 cup. Add this and cloves to pan with chops. Bring to boil, then turn down heat to simmer.

Simmer covered for one hour.

Add pineapple, and simmer until heated thoroughly. Remove from skillet and place on serving platter.

In a small bowl, mix cornstarch with a little water then add to skillet. Whisk until thickened, making gravy. Pour gravy over chops and serve.

Sweet Red Cabbage

• 1 lb cooked red cabbage, shredded
• 1 small apple, grated
• 1 small onion, diced
• 1/4 lb bacon, chopped
• 1/2 cup peach juice
• 1 bay leaf
• 1/4 teaspoon allspice
• 2 cloves
• 1 tablespoon raw white potato, finely grated

Fry the chopped bacon until slightly browned. Add onion and apple. Cook 5 minutes. Add the rest of ingredients and simmer for 20 minutes.

Baked Yellow Squash

• 4 yellow squash
• 1 stick of butter, or butter substitute
• 2 tablespoons finely chopped onion (use a food processor)
• 2 tablespoons parsley flakes
• 1/2 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/3 cup grated Parmesan (optional)

Boil whole, un-peeled squash for about 15 minutes.

Drain, cut off stem and cut in half lengthwise. Place in baking dish cut side up. Sprinkle with kosher salt and pepper. Cut butter into small pieces and sprinkle over top of squash. Sprinkle with onion, parsley and Parmesan.

Bake in preheated oven (350 degrees) for 30 minutes.

Bread Pudding in Bourbon Sauce

This is NOT kid friendly. Definitely a grown up treat. However, I will include an alternate sauce for your bread pudding if you wanna treat your kids to some as well.

Grown Up Bourbon Sauce:

• 1/2 cup butter, melted
• 1 cup sugar
• 1 egg
• 1 cup bourbon whisky

Bread Pudding:

• 1 loaf french bread, cut into 1 inch squares
• 1 qt milk
• 3 eggs, lightly beaten
• 2 cups sugar
• 2 tablspoon vanilla
• 1 cup raisins (soaked in 1/4 cup bourbon)
• 1/4 teaspoon allspice
• 1/4 teaspoon cinnamon
• 3 tablespoons unsalted butter, melted

In a saucepan, melt butter; add sugar and egg, whisking to blend well. Cook over low heat, stirring constantly, until mixture thickens. (Do not allow to simmer, or it may curdle.) Whisk in bourbon to taste. Remove from heat. Whisk before serving. The sauce should be soft, creamy, and smooth.

Bread Pudding:

1 Preheat oven to 350°F.

2 Soak the bread in milk in a large mixing bowl. Press with hands until well mixed and all the milk is absorbed. In a separate bowl, beat eggs, sugar, vanilla, and spices together. Gently stir into the bread mixture. Gently stir the raisins into the mixture.

3 Pour butter into the bottom of a 9x13 inch baking pan. Coat the bottom and the sides of the pan well with the butter. Pour in the bread mix and bake at 350°F for 35-45 minutes, until set. The pudding is done when the edges start getting a bit brown and pull away from the edge of the pan. Can also make in individual ramekins.

Serve with bourbon whiskey sauce on the side; pour on to taste. Best fresh and eaten the day it is made. Makes 8-10 servings.

Kid Bread Pudding Sauce

• 2 tablespoons flour
• 1 cup of water
• 1/2 cup sugar
• 1/4 teaspoon cinnamon

Combine all ingredients and mix thoroughly. Cook over medium heat in saucepan until thickened. Can be served hot or cold.

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.

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

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!

Chicken with Homemade BBQ Sauce, Mashed Potatoes, Corn and Candied Cranberries in Brandy

Dinner at the table......as I have said a million times, we make great effort for us all to eat at the same time. I believe it's good for kids, so when they are here, D strives to get home from work at a decent hour to make that possible for us to do.

Being how we have been trying to limit our red meats and eat more lean meats, or no meat at all, that usually means that we have to get creative in cooking. I mean, really....just how many ways can you cook chicken?? Besides that, we've virtually cut out table salt from our cooking, and high sodium canned goods. This means more time in preparation with fresh food, but all in all I like it a lot and am quite proud of being able to make something tasty that is also fairly healthy as well as help my husband control his high blood pressure.

Tonight, however, we have the kiddos and that means that I must cook at least some of the old favorites, which tend to be the same ol', same ol'. (The other evening, however, we ate a completely gluten-free meal cooked by D's daughter who has Celiac and it was a refreshing change from the same old meal....but that is to be shared later!) As a matter of fact, I do believe this entire meal is naturally gluten-free as well.

I was out of commercial BBQ sauce, which I usually use when I cook BBQ chicken for the kids. I also had a bag of fresh cranberries that I bought for some purpose that I can't now recall, and I have yet to go grocery shopping for this pay period. That means I must make do with what we have around, and it must be palatable to my picky eaters as well!! We have little prepared food, which means i had to have ingredients to cook!

Potatoes and corn.....a given. I will not include the recipe for the corn, as it was just cooked according to package directions. The mashed potatoes I mix with whipping cream and butter for extra creaminess. Yes, yes I know......it's higher in fat than is ideal, although for 5 lbs of potatoes I only use 1/2 stick of butter and about 1/2 cup of whipping cream. That's the one splurge I continue to make. Mashed potatoes. I've tried various ways to cook them without the butter, and with skim milk, etc etc. Creamy Mashed Potatoes are Manna, is all I can say. The recipe is healthier than most, with very limited salt and butter, and still tastes pretty good......so that's my compromise!

I decided to make my own BBQ sauce tonight, and it was surprisingly simple. My 6 yr old even helped mix the ingredients. The cranberries...well, what can you say? It's not really an everyday staple for most, but I adore fresh cranberries. the kids won't eat them, thus it will be an adult treat. Cranberries are so healthy. They have tons more antioxidants than blueberries, which is known for its high levels of antioxidants. These are cancer fighting foods, folks. Certain antioxidants in cranberries, called proanthocyanidins, also help to hinder certain bad bacteria in the body! Good things, cranberries. Add some sugar and it's all good.

Trivia Fact: The freshest cranberries bounce. After I learned this little fact, I did indeed test it out with my own cranberries. I will tell you that they were quite fresh indeed. :)

Dinner Tonight is

Chicken with Homemade Barbecue Sauce
Creamy Mashed Potatoes
Corn
Candied Cranberries in Brandy Sauce
*********************************************

Chicken in Homemade BBQ Sauce

• 4 chicken breasts, or 12 chicken tenderloins

Sauce

• 1/4 cup cider vinegar
• 1/2 cup ketchup
• 1/2 cup water
• 3 tablespoons white sugar
• 1 teaspoon chili powder

Preheat oven to 350 degrees Fahrenheit. Place chicken in a shallow baking dish and place in oven.

Mix sauce ingredients and refrigerate for 1/2 hour. After chicken has cooked for 1/2 hour, remove and drain juices. Add BBQ sauce and cook, covered, for another 30 minutes.

Mashed Potatoes

Mashed Potatoes

• 5-lbs yukon gold potatoes, peeled and cut
• 1/2 cup whipping cream
• 1/2 stick of margarine
• salt/pepper to taste if you desire
  

Boil mashed potatoes in large pot until tender. Drain. Add potatoes back to pot and put back on burner for about 30 seconds. Take off burner and add margarine and whipping cream. Beat on high speed with mixer until mashed and fluffy. Add more whipping cream while mixing, a little at a time, if needed.



Candied Cranberries in Brandy Sauce

• 1 lb fresh cranberries
• 2 cups of sugar
• 1/4 cup of brandy

Heat oven to 350. Line a baking dish with aluminum foil and coat with cooking spray. Rinse cranberries and place in baking dish. Sprinkle with the sugar and cover tightly. Cook for 1 hour.

Remove from oven and let cool. Stir in brandy and sprinkle with additional sugar. Let dry and serve.