Quick,
Inexpensive, Nourishing aaaand
Tasty!
Recently I was asked to present two
one hour classes demonstrating that the words inexpensive, nourishing, quick and tasty can all be found in the same sentence let alone the same
recipe. The following is a recap of some
of the things we discussed along with a few recipes to try.
Before the first class began a chef from the
next classroom over came in and asked if I would please tell my students one
thing. For the first time in history the
rising generation is not expected to live longer than their parents and some
will not live as long. In fact, a
new study contends that rising childhood obesity rates will cut average U.S.
life expectancy from birth by two to five years in the coming decades.
One of the biggest barriers to good nutrition
is faux food. Faux is a French word meaning fake, not
the genuine article. So much of the food
in our modern culture is either loaded with chemicals or buried in sugar and
salt. Add to that the fact that we’ve
been lead to believe that we can’t have the “good” stuff unless it’s
manufactured somewhere outside our own kitchen.
Poppycock!
Let’s take a look at some of the culprits in
our daily diet that are interfering with our good health and then see what we
can do about it.
Water
is not a problem, but there has been
considerable hype about bulking it up with additives to benefit the body. Our bodies are made up of 57 – 60%
water. With newborns the percentage is
even higher at 75%. Water is necessary
to help remove the toxins we
take in from the air we breathe, the food we eat and the chemicals used in the
various products we put on our skin
and hair. Not
to mention the job it does carrying away naturally produced waste. Water cushions our joints, keeps skin and
tissue soft and supple and carries oxygen and nutrients into our cells as it
helps regulate body temperature. Mighty
important stuff J
So what about all
these water combinations lining the shelves at the store?
Vitamin Water: - If you’re convinced you need it, make your own and save on space
and $.
·
Purchase
a good liquid vitamin (pharmacy, health food store or health section of your
local grocery store)
·
Fill
your water bottle with water
·
Add recommended
daily amount of liquid vitamins to water
- Voila! Vitamin water!
Liquid vitamins
are usually highly flavored to mask any unpleasant taste so your water will
taste just fine.
Sports Drinks:
Sports drinks were originally designed to help athletes rehydrate when fluids
were depleted after training or competition. When we’re working hard or
exercising to capacity our bodies lose sodium and potassium through sweat. Sports drinks replace these electrolytes which promote
proper rehydration helping to prevent muscle cramps and delay the onset of
fatigue. As the primary fuel utilized by exercising
muscles, carbohydrates are often found in these drinks in the form of sugar. Calcium and vitamin B are sometimes added to
commercial preparations as well. The big
question for most of us is, do I really need it? How depleted do I really get during my daily
activities? Do I need the extra
sugar? Sports drinks can get expensive
and are bulky to store. If you really
need something like this, try one of these home-created concoctions and see
what you think. So much less expensive
without the storage issues.
·
Make up a package of Kool Aid
according to directions (I Use less sugar than called for)
·
Add 1/8 teaspoon sea salt (sodium chloride)
·
Add 1/8 teaspoon Nu Salt or salt
substitute (potassium chloride)
·
Stir it up and pour into water bottles
Other options to try instead of Kool aid as a
base
·
Watered down fruit juices (fancy folks
call it “fruit tea”)
·
Herb teas
NOTE: Cold
water leaves the stomach and enters the blood stream more quickly than warm Water.
That’s why a tall glass of icy cold water is so refreshing on a hot
day.
Warm water, on the
other hand, stays in the stomach longer making it a zero calorie option for
curbing those cravings or delaying appetite for a while.
Barriers to Good Nutrition
FATS: Fat is a very
important and necessary part of a healthy diet.
·
It transports fat-soluble vitamins A, D, E and K throughout the
body.
·
It cushions and protects internal organs.
- Essential fatty acids (EFAs)
benefit your heart, metabolism and immune system.
- Some EFAs are used by
the body for structural, hormonal and electrical functions rather than for
energy. These EFAs increase metabolic rate which increase fat burn off.
So what’s the big deal? The big deal happens when we ingest the wrong
kind of fat.
Let’s start with
the most pervasive and potentially destructive faux food on the market
today -
trans fats, sometimes referred to trans fatty acids.
Trans fats are made through the chemical process of
hydrogenation which solidifies liquid oils.
This process delays rancidity and thus increases the shelf life and
flavor stability of oils and the foods that contain them. Trans fats are found
in vegetable shortenings and margarines, and thus in any food products that
require stabilized fats such as crackers, cookies, snacks and other foods. Deep fried foods are most often cooked in
hydrogenated oils because these oils retain stability and flavor when subjected
to high heat over long periods of time.
So what could be wrong with that? Well, how ‘bout -
·
Trans
fats wreak havoc with the body's ability to regulate cholesterol. They
drive up the bad cholesterol (LDL) while lowering the good cholesterol (HDL)
which markedly increases the risk of coronary artery disease, heart disease and
stroke.
·
This
stuff is everywhere in prepared foods.
Become a label reader and eliminate this health hazard from your diet.
TBHQ (Tertiary Butylhydroquinone) is a form of butane used as a chemical preservative. Often
used in oils and other foodstuffs to delay the onset of rancidness and greatly
extend shelf life. It’s found in
everything from crackers to dog food and chicken nuggets to cosmetics . . .
anywhere oils need to be stabilized and preserved for long shelf life.
The FDA allows up to 0.02% of TBHQ in the total amount of oils in food. That looks like a pretty small number, and on a one cracker at a time basis it’s supposed to be harmless. However the restriction on how much is actually safe makes me wonder. Current research is conflicting. Some give dire warnings of everything from nausea to tinnitus to long term effects such as stomach cancer and hormonal imbalances. Others claim that the amount found in any one food is too small to have an effect. As for me, l’m going to try to avoid this one until there is more conclusive research available. It may take a while, but I can wait.
The FDA allows up to 0.02% of TBHQ in the total amount of oils in food. That looks like a pretty small number, and on a one cracker at a time basis it’s supposed to be harmless. However the restriction on how much is actually safe makes me wonder. Current research is conflicting. Some give dire warnings of everything from nausea to tinnitus to long term effects such as stomach cancer and hormonal imbalances. Others claim that the amount found in any one food is too small to have an effect. As for me, l’m going to try to avoid this one until there is more conclusive research available. It may take a while, but I can wait.
So now what am I supposed
to do?
It may take a
little adjusting, but here are two better options for your fat intake needs.
 Saturated
Fats are the fats naturally occurring in animal meats and dairy
products. It can also be found in tropical fats such as
palm, coconut oils and cocoa. For a long time saturated
fats were condemned as very bad for you.
However new and exhaustive research reveals that this was never a
proven fact, just a poorly supported hypothesis. For approx. 5 decades we
have been laboring under the false assumption that all that yummy stuff was
the cause of heart and coronary disease but it seems that multiple other
existing factors were never explored or sufficiently researched to prove the
point. So go ahead and enjoy this
natural fat source but as with all things, moderation is the healthy option
when incorporation fat in our diet.  Here is an interesting article written in
easy English concerning the subject. Experthttp://www.truthaboutabs.com/truth-about-saturated-fat.html 
Label reading basics:
By knowing a
few key words you’ll be able to make smarter choices when you shop.
ENHANCED or FORTIFIED means that elements not naturally found in
a food are added by the manufacturer.
For example, calcium is sometimes added to orange juice.
ENRICHED - when the refinement process has either
lost or deliberately removed some or all of the naturally occurring
nutritional elements the manufacturer replaces what is necessary to create a
marketable product.
Let’s look at wheat flour for an example:
The whole wheat
grain has three major parts. First
comes the bran or the outer surface which is made up of several thin layers. Next comes the endosperm the soft starchy
center and at the base of the seed is the germ. No, it’s not bacterial, its the part of the
see that can germinate or grow into a new plant.
Each part of
the seed contains different nutrients thus providing an array of goodness to
nourish the body. Refined Flour has had the germ and bran removed and is
typically referred to as "white flour". "Bleached flour"
is any refined flour with a whitening agent added. The two most common whitening agents are
benzoyl peroxide and chlorine gas.
Wheat germ
is one of the most nutritional products available. In fact, wheat germ
contains 23 nutrients, and has more nutrients per ounce than any
other vegetable or grain. It is also
very high in protein, about 28%. Protein
repairs tissue damage and helps minerals and other nutrients reach the cells. Plus, the germ contains more potassium and iron than any other food source. It is also loaded with riboflavin, calcium, zinc
magnesium and vitamins A, E, B1 B3, and omega-3 fatty acids.
Wheat bran is an excellent source of dietary fiber, protein, carbohydrates, omega fatty acids, as well as vitamins and minerals. More recent research also reveals a treasure of antioxidants and phytochemicals that fight cell breakdown and disease. This nutritionally rich food can lower cholesterol, maintain heart health, improve digestion and intestinal health.
The endosperm consists mostly of
starch (carbohydrates), protein,
iron, and B-complex vitamins.
What? “Wheat
is for man”? Who Knew?
|
||||
LOOK FOR: Whole-grain products can be identified by checking the ingredients list. If the ingredient list puts "whole wheat” as the first ingredient, the product is a whole-grain food item.
·
If "Wheat flour" (as opposed
to "whole-grain wheat flour" or "whole-wheat flour") is
listed as the first ingredient you’re most likely not getting the whole-grain
content.
·
If two ingredients are listed as grain
products but only the second is listed as whole grain, the entire product may
contain between 1% to 49% whole grain.
·
Many breads are colored brown (often with molasses or caramel color) to make
them look like whole grain when they are not.
·
Some food manufacturers make foods with
whole-grain ingredients, but, because whole-grain ingredients are not the
dominant ingredient, these products are not whole-grain products.
·
Contrary to popular belief, fiber is not
indicative of whole grains. The amount of fiber varies from grain to grain, and
some products may have things like bran, peas, or other foods added to boost
the fiber content.
The
official word: From AACC (American Association of Cereal Chemists)
definition: "Whole grains shall consist of the intact, ground, cracked or
flaked caryopsis (seed) whose principal anatomical components - the starchy
endosperm, germ and bran - are present in the same relative proportions as they
exist in the intact caryopsis (seed)."
Final word on refined and enriched? It’s more of a question of what you’re missing than what you’re
getting. Refined is not necessarily a
bad thing, and enriched is okay as far as it goes. But to give your body optimum nourishment the
whole “un-messed-around-with” product should be a high priority.
NOT A FOOD GROUP
SALT
has a flavor that enhances other flavors. The taste of salt (saltiness) is one of the basic human tastes. By
that I mean that there is no other taste like it. Just for fun try to describe the taste of
salt. J
Salt plays an important role in the regulation of muscle
contraction, fluid balance and nerve impulses in the human body and it is
essential for overall good health. All our body fluids such as blood, sweat,
tears, etc. contain sodium. It is essential that we maintain a proper balance
of sodium in these fluids. A build-up of salt causes the body to hold extra
fluids in the blood and around the cells contributing to increased blood
pressure and excess weight gain.
"Blood pressure" is the force of blood pushing against
the walls of the arteries as the heart pumps blood. If this pressure rises and
stays high over time it can lead to coronary
heart disease, heart
failure,
stroke, kidney failure, and other health problems.
As a general
rule we
should only take in between 1.000 and 3.000 mg of sodium per day. That’s slightly more than 1 teaspoon. It has been estimated that ¾ of the salt in
our diets comes from processed foods with about 10 percent coming from the salt
we add when cooking or when we’re served at the table. The remaining 15 percent comes from the
naturally accruing sodium in the food itself.
The
Key to
keeping a good balance is to eat fewer processed foods such as pickles, chips,
crackers, canned and prepared meats, sauces and canned soups. The more highly processed the food, the more
likely the high sodium count. When cutting back on
salt focus on fruits, vegetables, lean meats, beans and whole grains as your go
to ingredients.
SUGAR also is a flavor enhancer – not a food group. The battle rages over this one. Some call it poison to be avoided at all
costs and some call it the nectar of the gods.
Let’s break it down and maybe on some level we can agree with both of
them.
Glucose is a simple sugar naturally occurring in fruits, vegetables and
grains. Foods such as rice, wheat and
potatoes offer up their glucose as the body converts their carbohydrates into
simple sugars. Try
something. Put a small piece of
soda cracker (it’s almost all carbohydrate) in your mouth and let it sit on
your tongue. Don’t chew it; just let it
melt away in your saliva. Do you notice
a slightly sweet after taste? You’ve
just experienced the conversion process of carbohydrate to simple sugar.
Other sources of glucose are fruits, vegetables and nuts. These sources are a natural fit for our body chemistry
because all of them contribute nutritive value as well as glucose.
Sucrose and
High Fructose Corn Syrup (HFCS)
·
Table sugar or sucrose is 50% fructose and 50%
glucose.
·
High-fructose corn syrup can contain up to 80%
fructose and 20% glucose, almost twice the fructose of common table sugar.
·
Both table sugar and high-fructose sweetener contain
four calories per gram, so calories alone are not the key problem
with high-fructose corn syrup.
·
Metabolism of excess amounts of fructose is the major
concern.
Let me step aside here for a moment and let the experts
share some information:
“While cardiovascular disease remains the number one killer in America,1 scientists have noted that “we are experiencing an epidemic of [heart and kidney] disease characterized by increasing rates of obesity, hypertension, the metabolic syndrome, type 2 diabetes, and kidney disease.”2 Add to this list a disturbing rise in new cases of non-alcoholic fatty liver disease, and you have a public health crisis of enormous proportions.
With a growing sense of urgency, scientists are examining the relationship between consumption of high-fructose corn syrup (HFCS) and numerous adverse medical conditions. And they’re coming away with a sour taste in the mouth. Emerging research shows that excessive dietary fructose, largely from consumption of HFCS, represents “an important, but not well-appreciated dietary change,” which has “…rapidly become an important causative factor in the development of the metabolic syndrome,”9 a conglomeration of risk factors that greatly elevates the risk of cardiovascular disease and diabetes. Other research suggests that high dietary fructose consumption contributes to obesity and insulin resistance,5,7 encourages kidney stone formation,13 promotes gout,14-17 and is contributing to an upsurge in cases of non-alcoholic fatty liver disease.4,18,19 Furthermore, high dietary fructose consumption is associated with increased production of advanced glycation end products (AGEs), which are linked with the complications of diabetes and with the aging process itself.”
Oh yes, and did I mention leptin resistance? (leptin is a hormone that tells the brain
you’re full and don’t need any more to eat or drink . . . can anybody say
obesity issues?)
Long story short, this
stuff can kill you. Health-conscious
consumers would do well to decrease their intake of sweeteners containing
HFCS. They offer only “empty calories” (calorie-dense, with no vitamins,
minerals or phytonutrients). And because sucrose (table sugar) is half
fructose, intake of this sweetener should also be limited whenever possible. Our
best bet is to read labels, (especially soft drinks), become familiar
with all the stealthy ways HFCS is being slipped into processed foods and
resolve to do more of our own cooking from basics.
|
References
|
1. Rugg SS, Bailey AL, Browning SR. Preventing
cardiovascular disease in Kentucky: epidemiology, trends, and strategies for
the future. J Ky Med Assoc. 2008 Apr;106(4):149-61.
2. Johnson RJ, Segal MS, Sautin Y, et al.
Potential role of sugar (fructose) in the epidemic of hypertension, obesity
and the metabolic syndrome, diabetes, kidney disease, and cardiovascular
disease. Am J Clin Nutr. 2007 Oct;86(4):899-906.
3. Forshee RA, Storey ML, Allison DB, et al. A
critical examination of the evidence relating high fructose corn syrup and
weight gain. Crit Rev Food Sci Nutr. 2007;47(6):561-82.
4. Ouyang X, Cirillo P, Sautin Y, et al.
Fructose consumption as a risk factor for non-alcoholic fatty liver disease.
J Hepatol. 2008 Jun;48(6):993-9.
5. Miller A, Adeli K. Dietary fructose and the
metabolic syndrome. Curr Opin Gastroenterol. 2008 Mar;24(2):204-9.
6. Rutledge AC, Adeli K. Fructose and the
metabolic syndrome: pathophysiology and molecular mechanisms. Nutr Rev. 2007
Jun;65(6 Pt 2):S13-23.
7. Gaby AR. Adverse effects of dietary
fructose. Altern Med Rev. 2005 Dec;10(4):294-306.
8. Nakagawa T, Tuttle KR, Short RA, Johnson
RJ. Hypothesis: fructose-induced hyperuricemia as a causal mechanism for the
epidemic of the metabolic syndrome. Nat Clin Pract Nephrol. 2005 Dec;1(2):80-6.
9. Basciano H, Federico L, Adeli K. Fructose,
insulin resistance, and metabolic dyslipidemia. Nutr Metab (Lond). 2005 Feb
21;2(1):5.
10. Rayssiguier Y, Gueux E, Nowacki W, Rock E,
Mazur A. High fructose consumption combined with low dietary magnesium intake
may increase the incidence of the metabolic syndrome by inducing
inflammation. Magnes Res. 2006 Dec;19(4):237-43.
11. Segal MS, Gollub E, Johnson RJ. Is the
fructose index more relevant with regards to cardiovascular disease than the
glycemic index? Eur J Nutr. 2007 Oct;46(7):406-17.
12. Elliott SS, Keim NL, Stern JS, Teff K,
Havel PJ. Fructose, weight gain, and the insulin resistance syndrome. Am J
Clin Nutr. 2002 Nov;76(5):911-22.
13. Taylor EN, Curhan GC. Fructose consumption
and the risk of kidney stones. Kidney Int. 2008 Jan;73(2):207-12.
14. Johnson RJ, Sautin YY, Oliver WJ, et al.
Lessons from comparative physiology: could uric acid represent a physiologic
alarm signal gone awry in western society? J Comp Physiol [B]. 2008 Jul 23.
15. Choi JW, Ford ES, Gao X, Choi HK.
Sugar-sweetened soft drinks, diet soft drinks, and serum uric acid level: the
Third National Health and Nutrition Examination Survey. Arthritis Rheum. 2008
Jan 15;59(1):109-16.
16. Hak AE, Choi HK. Lifestyle and gout. Curr
Opin Rheumatol. 2008 Mar;20(2):179-86.
17. Choi HK, Curhan G. Soft drinks, fructose
consumption, and the risk of gout in men: prospective cohort study. BMJ. 2008
Feb 9;336(7639):309-12.
18. Thuy S, Ladurner R, Volynets V, et al.
Nonalcoholic fatty liver disease in humans is associated with increased
plasma endotoxin and plasminogen activator inhibitor 1 concentrations and
with fructose intake. J Nutr. 2008 Aug;138(8):1452-5.
19. Preiss D, Sattar N. Non-alcoholic fatty
liver disease: an overview of prevalence, diagnosis, pathogenesis and
treatment considerations. Clin Sci (Lond). 2008 Sep;115(5):141-50
LETS GET COOKIN’
|
Instant Oatmeal
INGREDIENTS:
3 cups
quick-cooking oats (not instant and not old fashioned)
salt
8 sandwich-size plastic zipper top baggies
DIRECTIONS:
salt
8 sandwich-size plastic zipper top baggies
DIRECTIONS:
· Process 1 cup of oats (in batches if necessary) in blender or food processor until powdered.
· In each plastic bag, combine 2 tablespoons of the powdered oats, 1/4 cup unprocessed oats, and 1/8 tsp salt.
To serve: Empty
contents of one bag into a bowl. Add 3/4 cup boiling water. Stir and let stand
for 2 minutes. For thicker oatmeal, uses less water - for thinner oatmeal, use
more water.
Variations -
Variations -
Apple Cinnamon - 1/8 teaspoon cinnamon, 2 Tablespoons dried apples (or
fresh)
Raisin/Brown Sugar
- 1
teaspoon packed brown sugar, 2 Tablespoons raisins
Wheat Germ - 2 Tablespoons
wheat germ
Fruit & Cream – 1 Tablespoon dry milk, 2 Tablespoons dry fruit
Fruit & Cream – 1 Tablespoon dry milk, 2 Tablespoons dry fruit
Fruit Smoothies
No mystery here. All you need is a blender!
For 1 person, use ½ cup
plain yogurt, ¼ cup or more of orange juice or milk,(depends how thick you want
it) 1 banana, 6-8 strawberries and if you want, sweetener to taste. Blend on
high until all ingredients are thoroughly blended and smooth. Yum!
Just want fruit? Use any combination of fruit, juice and
sufficient ice to make it cold and tasty.
Blend on high until all ingredients are thoroughly blended and smooth.
Frittatas
Ingredients serves 6 (make them up to use during the week – cover and refrigerate)
- 6 eggs,
beaten
- 1-ounce
Parmesan, grated
- 1/2 teaspoon
black pepper
- Pinch salt
- 1 teaspoon
butter
- 1/2 cup
chopped roasted, steamed or sautéed veggies
- 1/2 cup
chopped country ham or bacon (optional)
Instructions
·
In medium size bowl, using a fork, blend
together eggs, Parmesan, pepper, and salt.
·
Heat
12-inch sauté pan over medium high heat. Add butter to pan and melt. Add
asparagus and ham to pan and sauté veggies for 2 to 3 minutes or until slightly
soft.
·
Pour egg mixture into pan and stir with
rubber spatula. Cook for 4 to 5 minutes or until the egg mixture has set on the
bottom and begins to set up on top.
·
Remove pan from heat, top with shredded cheese, Cover to let any remaining uncooked eggs
finish cooking
·
Or you can transfer pan (if oven safe) to oven, top eggs with cheese and allow to broil just
long enough to melt cheese
·
. Remove from
pan and cut into 6 servings. Serve immediately.
Now get creative and customize your Frittata with: sautéed onions, fresh green onions,
mushrooms, spinach, bell peppers, even potatoes or broccoli or asparagus and a
little bacon or ham. Anything your
little heart desires will work great.
Variations:
Baked Egg:
· Spray ramekin(individual baking dish) with cooking spray, Pour egg mixture into ramekin
· Top with a little grated cheese bake 325 degrees for 10-12 min or until egg is solid.
Muffins:
·
Spray cup cake pan with cooking spray, pour egg
mixture into muffin pan, bake at
350 degrees for 20 min or until
egg is solid.Italian version:
·
Spray cup cake
pan with cooking spray, line each cup with ham, add a nice pinch of shredded
spinach, top with a little Parmesan cheese, little pepper - bake
350 degrees 20 min or until egg is solid.
Pancakes
Pancakes are considered
“quick” bread because they combine and cook quickly without requiring a rising
time. They’re probably the most
versatile little bread product around.
Fattening is in the eye of the “loader”.
Yes you read that right. The
pancake itself (when made with whole wheat flour and topped lightly) is not all
that bad. If you’re watching your
waistline use fresh or no sugar canned fruit as a topping. Try spreading a pancake with peanut butter, drizzle
with honey, lay a banana or other non-drippy fruit in there, then roll it up
like a Jelly roll. Now that’s some tasty
on-the-go chow that will keep you going throughout the morning.
Check out one of these nifty-quick batters
and see what you think.
Blender Pancakes
Here’s a great
way to use that whole wheat under the bed
J
Ingredients:
- 1 C whole wheat berries (seeds)
- 2 +/- C milk (may need more)
- 1 egg
- ½ C oil
- 2 tsp sugar
- 2 tsp. baking powder
Place whole wheat
berries (seeds), and milk in blender – blend on high for 3 minutes. Add more milk if necessary to get the texture
you want.
Add egg, oil
sugar and baking powder. Blend just until
smooth. Don’t over stir.
Cook in flat pan
or skillet on medium high heat - wait till newly poured pancake is covered with
bubbles before turning to other side.
Pancake should be golden brown on both sides.
Traditional Pancakes
· 1 cup whole wheat flour
· 1 Tablespoon sugar
· 2 teaspoons baking powder
· ¼ teaspoon salt
· 1 cup milk ( or more)
· 2 Tablespoons cooking oil
Measure wet ingredients together,
stir - measure dry together, stir -- combine wet and dry together – cook in fry
pan or on skillet of medium high heat.
Wait until a newly poured pancake is covered with bubbles before turning
to other side. Pancakes should be golden
brown on both sides.
Top with apple sauce and a
dot of whipped cream or any other combination of tasty toppers that make you
happy.
Lunch is what I call my “free” meal. Using leftovers from last night’s meal are like instant ingredients that combine quickly to make delicious, healthy, low cost mid-day meals. I often deliberately make extra for supper so I can use the left overs the next day.
Chicken Salad
· Left over chicken - boned and diced
· Left over salad – chopped into a little smaller pieces ( the more veggies in the salad the better)
· Shredded Cheese
· Cooked rice
· Vinaigrette dressing or Mayo
· Mustard or Cranberry sauce if you’re using mayo
· Amounts vary according to how many you’re feeding
Options:
1.
Make it Mexican by adding red or black
beans and a little salsa instead of dressing or mayo2. Make it Italian by using feta or parmesan cheese – use vinaigrette
3. Throw in a small handful of wheat berries (cooked whole seeds) or cooked brown rice to add a little more nutrition and make the spread go further
- Combine chicken, salad, and cheese in a bowl
- Add mayo or dressing or salsa – mix well
- Scoop chicken salad onto:
Options
·
Regular sandwich
– spread bread lightly with mayo, add chicken salad, top with tomato and lettuce leaf
·
Rolls – same as
sandwich
·
Tortilla - fill and roll as usual
·
Open face
sandwich – plain or toasted bread, spread lightly with mayo or not, chicken
salad, top with tomato slice
·
Roll chicken
salad in lettuce leaf
·
Serve chicken
salad on lettuce leaf – eat with a fork
·
Top cottage
cheese with chicken salad – eat with a fork
Roast Beef
This follows the idea of the Chicken Salad
above. Cut leftover roast into small
pieces. Mix with shredded cheese, diced pickles,
celery, onion & shredded cheese. (You
can add a small handful of rice or wheat berries if you like) Stir together with mayo and a little mustard
or catsup or both. Serve as above.
TUNA BURGERS
My daughter and her kids don’t like fish at
all so she made up this recipe to get in those omega 3’s. It’s fish without that fishy taste. YEAH!
·
2 cans tuna drained (could also use salmon)
·
2 eggs
·
1 cup Italian seasoned bread crumbs (or just
plain with your own seasoning)
·
2/3 cup finely chopped onion
·
½ cup finely chopped celery
·
¼ cup chopped sweet red pepper (optional)
·
½ cup mayo (for moisture)
·
2 Tablespoons chili sauce (I left it out once
and it didn’t seem to hurt anything)
·
¼ teaspoon pepper
·
8 hamburger buns, lettuce, cheese, tomato
slices, tartar sauce, Whatever you want
In a bowl combine all ingredients – mix well,
Shape into 8 patties (mixture will be moist), coat pan or girdle with cooking
spray, fry patties on medium heat for 3-4 minutes on each side or until cooked
through. Serve hot or cold (we like them
hot)
DUMP SOUP
This is a fun way to have a bunch of friends over
for dinner without breaking the bank.
- Everyone brings a can of soup, stew or the equivalent
in homemade soup or steamed/baked/grilled vegetables.
- As people begin to arrive have them open their
soup (or other) and dump it in a large pot. (along with requisite water –
see label) Heat through and serve.
- You supply some sort of bread and something to
drink (water’s good J)
- Assign someone or a couple of someones to bring a desert
SUPPER
This doesn’t have to be hard. In fact, it can be unbelievably simple with a
crock pot. No fussing, no stirring no
checking temperatures; just drop you dinner in and go on about your
business. You can even leave home and
come back to delicious aromas and a perfectly cooked meal all ready to go. Don't stop with these recipes. You can cook anything from breads to deserts and everything inbetween with a slow cooker - so get cookin'.
BBQ Pork for Sandwiches
(Serves 6)Ingredients
- 1/2 (14 ounce) can beef broth
- 1-1/2 pounds boneless pork ribs
- 1/2 (18 ounce) bottle barbecue sauce
1. Pour beef broth into slow cooker, and add boneless pork ribs. Cook on High heat for 4 hours, or until meat shreds easily. Remove meat from slow cooker, and shred with two forks. It will seem that it's not working right away, but it will.
2. Preheat oven to 350 degrees. Transfer the shredded pork to an oven safe pan, and stir in barbecue sauce.
3. Bake in the preheated oven for 30 minutes, or until heated through.
SUNDAY ROAST
· 1– 3 pound roast – doesn’t have to be a fancy cut because the slow cooking will make even the toughest meat tender and tasty.
· 1 package dry onion soup mix
· Carrots
· Potatoes
Drop meat into slow cooker, sprinkle on soup mix, add chunky cut potatoes and carrots, cover. Cook for 3 – 4 hours on high or 6 – 8 hours on low. Remove meat and veggies to serving dish. Enjoy.
Baked Slow Cooker Chicken
Directions
1. Wad three pieces of aluminum foil into 3 to 4 inch balls, and place them in the bottom of the slow cooker. This will allow the chicken to brown as it’s cooking. You can do without the foil, but your chicken won’t look the same and your cooking time will need to be shorter because the chicken will be in direct contact with the heat.
2. Rinse the chicken, inside and out, under cold running water. Pat dry with paper towels.
3. Season the chicken with the salt, pepper and paprika, and place in the slow cooker on top of the crumpled aluminum foil.
4. Set the slow cooker on High for 1 hour, then turn down to Low for about 8 to 10 hours, or until the chicken is no longer pink and the juices run clear.
Slow cooker recipesareeasy to find on the net. Allrecipies.com, Cooks.com, Foodnetwork,com, and Myrecipes.com are just a few of the sites to check out. Bookstores, libraries, and your Mom’s kitchen are great sources too.
SNACKS
Snacks don’t have to be bad for you. In fact they can be refreshing, low in calories and good for you. Here are a few to try.
Humus
1- 16 oz can chickpeas (Garbanzo)
¼ cup liquid from the can
3-5 Tablespoon lemon juice
1 ½ Tablespoon tahini
2 cloves garlic – crushed
½ teaspoon salt
2 Tablespoons olive oil
- A little spice? Add a dash of cayenne pepper
- A little sweeter? Add 1 Tablespoon of honey
Combine all ingredients in blender and blend until smooth. Serve with raw vegetables or pita chips or tortilla chips.
Will store in fridge 3 days or one month in freezer. Try freezing your humus in an ice cube tray. Once frozen, remove the cubes and store in a zip top freezer bag. When you want a little snack, just thaw two or three of the cubes and save the rest for later.
MICROWAVE POPCORN
25 years ago microwave popcorn came into its own. The myth was that there was something special about the bag it came in. We all bought into that line because there was some sort of flavor pack full of trans fats and artificial flavoring that gave the popcorn its distinctive flavor and aroma. Truth be told, there’s nothing special about the bag. You can pop your own corn in your own bag.
1. Put ¼ cup popcorn seeds in a paper bag (brown sandwich bags are perfect)
2. Fold over the top – don’t need to seal it, just fold it a couple of times
3. Place bag in microwave
4. Set temperature on high
5. Cook for approximately 2 minutes or until popcorn stops popping.
6. Season any way you like
7. Enjoy
CAKE IN A CUP
Now you and I both know that if you make a cake or a batch of cupcakes you’re going to eat them. Yup, pretty much all of them will be gone in a couple of days and you’ll be wondering how that happened. I call it “crumbing it to death”. You know, you walk by and pinch a little bit off the edge. Then you have to even that up so it doesn’t look messy. About mid-morning it’s time for a snack so just a little piece would be okay. By noon you be having a piece for desert . . . and so it goes until you’ve had enough calories and trans fats to choke a horse.
I have a solution. Yes, it still involves a commercial cake mix but the portion control is pretty much a lock. And that makes it a somewhat healthier option . . . right?
Ingredients:
· One angel food cake to which only requires water
· One regular cake mix of your choice
Mix both cake mixes together in a 1 gallon zip top bag
Now when you need a bit of cake –
- Measure 1/3 cup of the mix into a microwave safe cup
- Add three tablespoons of water
- Stir
Microwave for 1 minute
Microwave for 1 minute
Top as desired - YUM!
What’s more refreshing on a hot summer day than a big-o slice of icy cold watermelon? Best thing about watermelon is that its low in calories, healthful and delicious all at the same time. Here’s a tasty variation for a summer treat.
1. Remove the pulp (the red stuff) from the melon– place in blender – blend on high until smooth
2. Pour into little paper cups and place in freezer until almost frozen – remove from freezer and slip Popsicle sticks down the center – return to freezer.
3. When pops are frozen solid, remove from freezer and spoon softened lime sherbet onto the top of the pop – return pops to freezer and allow to freeze solid.
4. Remove pops from paper cups and enjoy.
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