More to come...
http://billingsgazette.net/articles/2009/02/11/features/health/65-nutritionnews.txt
http://www.nydailynews.com/lifestyle/food/2009/02/12/2009-02-12_how_to_eat_cheap_what_foods_to_buy_and_w.html
Friday, February 20, 2009
Breakfast of Champions
I have gotten into eating hard-boiled eggs for breakfast, and so I wanted to put on here how to make them just in case you havent ever made one before! They are so easy, and a great source of protein to start your day.
Fill up a pot with water so that the water will cover the egg (but dont put the egg in there yet).
Boil the water
Once boiling, turn down to simmer and use a spoon to gently drop the egg in there
Turn on the timer for about 22 minutes and then do your thing...when the timer goes off, remove the egg, let it cool, peel, and eat!
Fill up a pot with water so that the water will cover the egg (but dont put the egg in there yet).
Boil the water
Once boiling, turn down to simmer and use a spoon to gently drop the egg in there
Turn on the timer for about 22 minutes and then do your thing...when the timer goes off, remove the egg, let it cool, peel, and eat!
"Casserole"
I wanted to make a hearty dish, so I made one up with the ingredients that I had and wanted to share the recipe so you can modify and make your own.
I prepared 1 and 1/2 cups of quinoa according to the directions on the box
Once it was ready, I spread the quinoa across the bottom of a casserole dish after having sprayed the bottom with Pam
I drained and rinsed a can of black beans and spread them across the top of the quinoa
I then layered spinach leaves across the top of the black beans
I sprinkled a little cheddar cheese on top of the spinach
In a bowl, I mixed 3 large eggs with 1.5 cups of milk (whisking with a fork)
Then, I poured this egg/milk mixture over the top of the quinoa/black bean/spinach
I then baked at 350 for 30-35 minutes until just browning at the edges.
It doesnt eat like a casserole (there isnt enough egg or other ingredients in there to really bind the casserole), but it acts like a good grain dish and is loaded with protein (and is inexpensive to make). You could try adding some extra vegetables in there with the spinach as well (possibly after sauteeing them at first).
Have fun with this recipe, there's so many ways that you could go!
I prepared 1 and 1/2 cups of quinoa according to the directions on the box
Once it was ready, I spread the quinoa across the bottom of a casserole dish after having sprayed the bottom with Pam
I drained and rinsed a can of black beans and spread them across the top of the quinoa
I then layered spinach leaves across the top of the black beans
I sprinkled a little cheddar cheese on top of the spinach
In a bowl, I mixed 3 large eggs with 1.5 cups of milk (whisking with a fork)
Then, I poured this egg/milk mixture over the top of the quinoa/black bean/spinach
I then baked at 350 for 30-35 minutes until just browning at the edges.
It doesnt eat like a casserole (there isnt enough egg or other ingredients in there to really bind the casserole), but it acts like a good grain dish and is loaded with protein (and is inexpensive to make). You could try adding some extra vegetables in there with the spinach as well (possibly after sauteeing them at first).
Have fun with this recipe, there's so many ways that you could go!
Banana pudding- compliments of the American Heart Association Cookbook and my friend Laurie Bennie
Ingredients:
1 cup fat free milk
Small package of fat-free vanilla instant pudding
8 ounces of frozen nonfat whipped topping, thawed
2/3 cup fat-free sweetened condensed milk
2 tbsp plus 1 tsp fresh lemon juice
20 reduced-fat vanilla wafers, whole or crushed
2 medium bananas, sliced
Directions:
In a large mixing bowl, whisk or eat milk and pudding mix until thickened
Fold in whipped topping, condensed milk, and lemon juice.
Layer half the vanilla wafers, half the bananas, and half the pudding mixture in an 8-inch square glass dish; repeat
Put plastic wrap on surface and refridgerate
1 cup fat free milk
Small package of fat-free vanilla instant pudding
8 ounces of frozen nonfat whipped topping, thawed
2/3 cup fat-free sweetened condensed milk
2 tbsp plus 1 tsp fresh lemon juice
20 reduced-fat vanilla wafers, whole or crushed
2 medium bananas, sliced
Directions:
In a large mixing bowl, whisk or eat milk and pudding mix until thickened
Fold in whipped topping, condensed milk, and lemon juice.
Layer half the vanilla wafers, half the bananas, and half the pudding mixture in an 8-inch square glass dish; repeat
Put plastic wrap on surface and refridgerate
Pumpkin chocolate chip cookies
Kind of seasonal, but who doesnt like pumpkin at other times throughout the year... And as far as cookies go, these are lower in fat since applesauce is substituted for a good portion of the butter.
2 1/2 cups of all-purpose flour
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp salt
1/4 cup butter
1/4 cup unsweetened applesauce
1 1/4 cup sugar
1 cup canned pumpkin
1 egg
1 tsp vanilla
1/2 bag mini chocolate chips
Directions:
1. Cream butter and sugar together. Add applesauce and continue to "cream"
2. Add pumpkn, egg, and vanilla. Mix well
3. Combine flour, baking soda, baking powder, cinnamon, nutmeg, and salt in a separate bowl. Blend well
4. Add the dry ingredients to the wet pumpkin mixture and mix well. Batter will be thick.
5. Stir in the mini chocolate chips with a wooden spoon or spatula.
6. Drop spoonfuls of the dough onto a cookie sheet and bake at 350 F for about 15 minutes.
2 1/2 cups of all-purpose flour
1 tsp baking soda
1 tsp baking powder
1 tsp cinnamon
1 tsp nutmeg
1/2 tsp salt
1/4 cup butter
1/4 cup unsweetened applesauce
1 1/4 cup sugar
1 cup canned pumpkin
1 egg
1 tsp vanilla
1/2 bag mini chocolate chips
Directions:
1. Cream butter and sugar together. Add applesauce and continue to "cream"
2. Add pumpkn, egg, and vanilla. Mix well
3. Combine flour, baking soda, baking powder, cinnamon, nutmeg, and salt in a separate bowl. Blend well
4. Add the dry ingredients to the wet pumpkin mixture and mix well. Batter will be thick.
5. Stir in the mini chocolate chips with a wooden spoon or spatula.
6. Drop spoonfuls of the dough onto a cookie sheet and bake at 350 F for about 15 minutes.
Entertaining a lot of guests? Make some Chicken Chili!
If you are looking to entertain for a lot of people in a way that will be easy, inexpensive, and fill up your guests, here is a great recipe for Chicken Chili.
Ingredients:
1 red pepper, chopped
1 green pepper, chopped
3 tbsp Olive oil
1 large onion, chopped
4 teaspoons minced garlic
1 teaspoon salt
1 teaspoon oregano
1 tablespoon chili powder
1/2 tsp cumin
1/2 tsp crushed red pepper
dash of cayenne pepper
4 chicken breasts
4 (16 ounce) cans of black beans, with the liquid
2 (16 ounce) cans of Mexican-style stewed tomatoes
1 (8 ounce) can of tomato sauce
1 (8 ounce) can of tomato paste
Directions:
Pour the olive oil in a large pot over medium heat. Saute the red and green pepper and onion until tender. Chop the chicken into very small pieces and add to the pot. Add the garlic and remaining seasonings. Stir continuously until chicken is thoroughly cooked. (take out a piece and cut it open to make sure it is cooked through the center)
Reduce the heat and saute another 2 minutes
Add the beans, stewed tomatoes, tomato sauce, and tomato paste to the mixture. Bring to a low boil.
Reduce heat and simmer, uncovered, for about 30 minutes or until the chili thickens.
Ingredients:
1 red pepper, chopped
1 green pepper, chopped
3 tbsp Olive oil
1 large onion, chopped
4 teaspoons minced garlic
1 teaspoon salt
1 teaspoon oregano
1 tablespoon chili powder
1/2 tsp cumin
1/2 tsp crushed red pepper
dash of cayenne pepper
4 chicken breasts
4 (16 ounce) cans of black beans, with the liquid
2 (16 ounce) cans of Mexican-style stewed tomatoes
1 (8 ounce) can of tomato sauce
1 (8 ounce) can of tomato paste
Directions:
Pour the olive oil in a large pot over medium heat. Saute the red and green pepper and onion until tender. Chop the chicken into very small pieces and add to the pot. Add the garlic and remaining seasonings. Stir continuously until chicken is thoroughly cooked. (take out a piece and cut it open to make sure it is cooked through the center)
Reduce the heat and saute another 2 minutes
Add the beans, stewed tomatoes, tomato sauce, and tomato paste to the mixture. Bring to a low boil.
Reduce heat and simmer, uncovered, for about 30 minutes or until the chili thickens.
Thursday, January 8, 2009
Power-breakfast muffins
Quick, healthy, and they fill you up. I make a whole batch, freeze them, and then each morning I take out one muffin, heat it up for 40 seconds, and eat it on the run!
Ingredients:
Put all of the dry ingredients in the bowl and mix them up, then add the wet ingredients and stir once theyre all in there- stir just until everything is all mixed up so they wont get tough. Add the raisins/craisins/nuts jsut at the end and give it a quick couple of stirs. Grease the bottom of muffin tins with Pam and spoon in some batter. Cook at 400 degrees for 15-20 minutes!
Ingredients:
- 1 1/2 Cup of wheat flour
- 1/4 cup of milled flax seed (I buy Bob's Red Mill at Whole Foods, then keep it in the fridge)
- 1/4 cup of sugar
- 1/4 cup of honey
- 2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 egg
- 1/2 cup oatmeal
- 3 tbsp oil (olive, canola...whatever youve got)
- 1 cup of milk
- handful of smashed chopped walnuts
- handful of craisins
- handful of raisins
- handful of whatever youve got on hand...you get the picture
Put all of the dry ingredients in the bowl and mix them up, then add the wet ingredients and stir once theyre all in there- stir just until everything is all mixed up so they wont get tough. Add the raisins/craisins/nuts jsut at the end and give it a quick couple of stirs. Grease the bottom of muffin tins with Pam and spoon in some batter. Cook at 400 degrees for 15-20 minutes!
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