Saturday, October 30, 2010

Asparagus Spears Cheese/Rice/Veggies/ Gardein Chick'n Scallopini

12 Trader Joe's Frozen Whole Asparagus Spears or Other Healthy Brand, No Sauce, No Salt or LOW SALT
Follow Package Directions And NEVER Overcook. 
Frontier Garlic Pepper Blend or Separate Garlic Powder & Ground Black Pepper
1-2 TBSP Imported Pecorino Romano Cheese (This is Made From Sheep's Milk Not  A COW"S)
1 Plate

Cook Asparagus Spears, Drain & Pat Dry
Arrange on Plate, Sprinkle With Your Garlic & Pepper Blend
Sprinkle Your Cheese On Your Spears
This is Now The Foundation of Any Meal You Want To Serve On Top of Your Asparagus

Finished Asparagus

1 Package Green Giant Valley Steamers Buttery Rice & Vegetables
Cook as Directed 

Top Desired Amount Over Asparagus Spears

1 Package Gardein Chik'n Scallopini
1 Skillet
1 TBSP Lemon Juice
1 TBSP Extra Virgin Olive Oil
1 TBSP Pomegranate Vinegar
1 TBSP Fresh or Freeze Dried Chives
1 TBSP Litehouse Freeze Dried Italian Seasoning (They Contain Fresh Herbs in Chunks)
1 TBSP Minced Onion & Garlic
Cook Following Gardein Package Directions 

Serve Over Your Rice & Asparagus Spears

Simple Asparagus Spears

12 Trader Joe's Frozen Whole Asparagus Spears or Other Healthy Brand, No Sauce, No Salt or LOW SALT
Follow Package Directions And NEVER Overcook. You Can Use Fresh And Steam Them As Well
Frontier Garlic Pepper Blend or Separate Garlic Powder & Ground Black Pepper
1-2 TBSP Imported Pecorino Romano Cheese (This is Made From Sheep's Milk Not  A COW"S)
1 Plate

Cook Asparagus Spears, Drain & Pat Dry
Arrange on Plate, Sprinkle With Your Garlic & Pepper Blend
Sprinkle Your Cheese And Your Ready To Eat.

This is Now The Foundation of Any Meal You Want To Serve On Top of Your Asparagus
Chicken, Rice, Potato, Tempeh, Meat Free Chicken Cutlets, Etc. Find This in the Next Recipe.

Simple Asparagus Spears on a Plate Ready To Eat or Be Topped With Other Food

Monday's Leftover Latin Fajitas Becomes Latin Soup in Vitamix

I made some AMAING Latin Style Fajitas on Monday 10/25/10 with Skinless Boneless Chicken Breasts, No Salt Added Diced Tomatoes, Cubed Sweet Potatoes, Onions, Garlic, No Salt Added Black Beans, Lime Juices, & Other Seasonings. This Was Great When I was Eating  Fajitas For a Few Days with Low Carb Whole Wheat Tortillas, Some of My Guacamole and my Fat Free Plain Greek Yogurt instead of High Fat or Low Fat Sour Cream.

They say variety is the spice of life. As a single person on a serious budget who loves to cook and eat healthy I always have lots of leftovers, so this is what I do when I make meals like this and I get tired of eating them after a few days.

I turn to my trusty Vitamix Super 5200 and Make a New Meal.

Remove lid and Food pusher from Vitamix.
Then Using A Soup Ladle I Added all My Leftover Fajitas Into My Vitamix.
See Instructions For Your Vitamix or Equivalent Machine.

Latin Soup All Ready With Dollops of Plain Fat Free Greek Yogurt

Oatmeal Squares A Comfort Food Not Just For Cold Weather

I Made These As Squares/Brownies But They Can Be Made As Cookies

3 Cups Organic Oats, (Quick, Steel Cut or Old-Fashioned)
1 TSP Vanilla
1 TBSP Sugar Free Torani Vanilla Syrup
1 Egg White or Orgran No Eggs Egg Replacer
1 1/2 Cup Splenda
1 Cup All Purpose Gluten Free Flour
1/4 TSP Xanthan Gum
1/4 TSP Agave Syrup
8 Oz Unsweetened Applesauce
4 Oz Greek Nonfat Plain Yogurt
1 TBSP Ground Cinnamon
1 TBSP Aluminum Free Baking Powder
1/2 TSP Sea Salt
1 Cup Raisins or Prunes
2 Individual Ghiradelli LUX Milk Chocalate 1 Inch Squares Diced
1/2 Stick to 1 Smart Balance Butter Blend Stick Melted (Based on Your Fat Preference)
1/4 Cup or More Of Smart Balance Fat Free Milk or Other High Protein Milk Has To BE 10G AT LEAST
1 Medium Mixing Bowl
1 Large Mixing Bowl
1 Large Jelly Roll Pan
Fat Free Flour or Olive Oil Cooking Spray

Preheat Oven To 375
In medium bowl mix melted low fat butter stick, splenda, agave, and vanilla syrup. Then add in egg white, yogurt, applesauce, vanilla and mix.
In large bowl add all dry ingredients except the oats. Add wet ingredients to your large bowl and mix well.
Add in your oats and raisins or prunes and mix again.

If your making cookies drop the dough by the tablespoon onto grease cookie sheets. Bake 10-12 Minutes.
If your making squares as I did spead batter onto greased and floured Jelly Roll Pan.

Ready To Bake


Ready To Eat

Comfort Foods Can Be Healthy

Now that the cooler weather has started to settle in consistently in the Fox Valley Area of Illinois where I live, I am now craving some good "ole" comfort food. Of course, being the health maven that I am, comfort food to me has always been much different from what others tend to crave in the cooler fall and winter months in the Midwest.

Most people tend to crave comfort foods with lots of calories, carbohydrates, and fat. Mashed potatoes, meatloaf, apple & pumpkin pie, chicken soup, green bean & tuna noodle casserole, macaroni and cheese, and many more. Comfort foods have a way of bringing us back to our childhoods and foods that our Mom's, Grandmom's, Aunt's or other relatives would make for holiday's, when we were sick or just for simple everyday meals.

Being a former software tester, technical writer, trainer and teacher I must confess, that I always look at reasons for all things why, from an analytical view point. A part of me wonders, if perhaps, it is something in a person's genes from when our bodies were programmed to store fat in the winter when our ancestor's lived in a hunting & gathering world. Many of us today still do this, even though most of no longer live in a rural hunting & gathering world.

My goal for my Fall and Winter Recipes is to help you break out of that learned habit and to provide you with  healthier recipes that will become your go to comfort foods that can become your children and grandkid's comfort foods.

If you have been following my Blog since July, when I started on here and moved my recipes over from a prior blog that I wrote on for the previous 4 years you have already noticed that my recipes are healthier.
See my previous posts for pumpkin and apple pie recipes as well as various soups and muffins for your new comfort foods. There is now a search feature in my Blog which will make it much easier for you to find other recipes & posts on my thoughts on health, products I use, products I like, food reviews, etc.

When I was writing my prior Blog I was working full-time and part-time and going to school, so I never posted PIC's of my recipes. I still have lots of recipes that I will be posting, although I do not have PIC's of all these. Trust me, you will do fine making these recipes without the PIC's. To be honest some people prefer following recipes without PIC's so they are not disappointed if there recipe "NEVER" looks like it did in a Cookbook or on a Professional Website  (i.e. Food Network, AllRecipes, Martha Stewart, etc.)

All new recipes & pics of comfort foods coming this weekend.

Remember Cooking Should Never Be a Chore, It Should ALWAYS BE FUN!

Happy Cooking.

Monday, October 25, 2010

Latin Style Chicken For Fajitas or Soup

  • 1 TBSP Extra Virgin Olive Oil
  • 1 Onion, Sliced 
  • 4 Garlic Gloves Diced
  • 1 Sweet Potato Scrubbed Clean And Cubed With Skin On
  • 3-4 Large Boneless Skinless Chicken Breasts
  • 1 TBSP Frontier Salt Free Chili Powder & Frontier Salt Free Mexican Seasoning
  • 1 TSP Ground Cumin
  • 1 14-15 Oz. Can No Salt Added Black Beans, Tripple Rinsed
  • 1 14-15 Oz Can No Salt Added Diced Tomatoes
  • 2 Cups Low Sodium Beef Broth
2 TBSP Cilantro Fresh or Freeze Dried
2 TBSP Lime Juice

Add Oil To Dish, Then Chicken Breasts, Then Beef Broth, Beans, Tomatoes, Potato, Lime Juice, Onion, Garlic,
Cilantro, Chili Powder, Cumin, Nueva Seasoning, Mix To Coat Everything Well

Bake in a 350-375 Oven from 45 Minutes to An Hour Depending on Whether You Bake At 350 or 375. Also if you use thin chicken breasts it will only take 20 or 30 minutes and you will have to pre-cook all your other items.

Can Be Served As Soup Right From the Casserole Dish And Topped With Some Avocado Slices, or Guacamole and then topped with a TBSP of Chobani Plain Greek Fat Free Yogurt.

Or Serve This in a Low Carb Wheat Tortilla And Add Your Guac & Yogurt, Wrap & Enjoy As My Pics Here Show You. Now I Can Use My Broth From Here To Cook Rice With.

Ready To Cook

Cooking in Oven

All Done

In Tortilla All Filled

Ready To Eat So Delicious.

Vitamin B Energy Drink

1/2 Cup Unsalted Sunflower Seeds
1/2 Cup Unsalted Sesame Seeds
1/2 Cup Unsalted Almonds or Pecans
1/2 Cup of Organic Quick Cooking Oats
1 Cup Powdered Skim Milk 
1 1/2 Cups Soy Milk 
1 Banana
1 TSP Agave Syrup
1/4 TSP Ground Cinnamon
1-2 Cups Ice

Put All Ingredients in a Vitamix or Blender and Blend Well. Refrigerate Extra in Glass Jars.

Makes 2-3 cups

Orange Bran Flax Muffins

1 1/2 Cups Oat Bran
1 Cup Gluten Free All-Purpose Flour
1/4 TSP Xanthan Gum
1 Cup Ground Flaxseed
1 Cup Wheat Bran
2 TBSP Aluminum Free Baking Powder
1/4 TSP Sea Salt
2 Whole Oranges, (Peeled, Washed, Quartered and Seeded)
1 Cup Splenda
1 Cup Fat Free Smart Balance Milk or other Hormone-Free High Protein Milk
8 Oz Unsweeteened Applesauce
2 Egg Whites
1 1/2 Cup Raisins, Prunes, or Cranberries
Flour or Oil Cooking Spray
Muffin Pan

In a large bowl, combine oat bran, flour, flaxseed, bran, baking powder and salt. Set aside.
In a Vitamix, Blender or food processor, combine oranges, Splenda, milk, applesauce, and egg whites, Mix. 
Stir in raisins, cranberries or prunes And Blend with Mixer
Fill 3/4 Full

Bake at 375F for 18-20 minutes or until wooden toothpick inserted in center comes out clean.

Cool in pan for 15 minutes before removing to cooling rack.

Healthy Mocha Frappe

1 Half-Calf Pod Made in Keurig Brewer or 1 cup Half Calf Coffee
1 Cup Smart Balance Fat Free Milk or High Protein Hormone Free Milk
2 TBSP Splenda or Sugar
1 TBSP Walden Farms Fruit Sweetened Dark Choc Fudge 

2 Ghiradelli Indv Small Lux Milk Chocolate Squares or Other Higher Cocoa Chocolate
1 TSP Torani Sugaf Free Vanilla Syrup or Organic Vanilla Extract
2 Cups Ice

Make coffee, let hang out. 
Put everything in Vitamix, Add Ice.  Blend & Enjoy

Pumpkin Oatmeal Flax Greek Yogurt Muffins

1 1/4 Cup Organic Quick Cooking Steel Cut Oats or Regular Oats
1 Cup Bob's Red Mill Brown Rice Flour
1.4 Cup Almond Meal
1/4 Cup Ground Flaxseed
1 TSP Aluminum Free Baking Powder
1/2 TSP Cream of Tartar
Ground Cinnamon
2 Egg Whites
12 OZ Yoplait or Chobani Plain Fat Free Greek Yogurt
1 Cup Pureed Pumpkin or Amish Pumpkin Butter
2 4Oz Mussleman's Applesauce Sweetened with Splenda
1/4 Cup Splenda For Baking
Splenda Flavors for Coffee Mocha 2 Individual Sticks or 2 Ghiradelli Milk Chocolate Squares
1/4 TSP Organic Agave Syrup
1 Pulverized Low Fat Graham Cracker Pie Crust

Preheat Oven to 375

In Large Bowl Add Dry Ingredients, Then Wet and Mix with Large Stirring Spoon or Electric Mixer.

Spray 12 Cup Muffin Pan with Flour Spray or Olive Oil Spray, Fill 3/4 Full For Small or Full For 
Larger Muffins. Sprinkle Cinnamon over The Tops of Each Muffin.

Bake 25-30 Minutes Depending on Your Altitude
Ready To Bake

All Done Cooked a Little Longer Then 
I Wanted Too But Still YUMMY.

Sunday, October 24, 2010

Salmon Burgers Teriakyi Style

Wild Alaskan Canned Salmon
2 Egg Whites
1/2 Cup Minced Red Onions
1 TBSP Chives
1 TBSP Minced Garlic
 1 Cup Trader Joe's Almond Meal
1 TBSP Low Sodium Soy Sauce
1 TBSP Balsamic Vinegar
1 TBSP Crushed Rosemary
1/4 TSP Sea Salt
1/2 TSP Ground White Pepper
1 TBSP Extra Virgin Olive Oil For Mixture
Large Bowl, Mixing Spoon
Disposable Broiler Tray

Mash Up Salmon in Large Bowl Till It Is Minced.
Add in Almond Meal & Mix Well.
Add The Rest of The Ingredients & Mix. Chill in the Fridge for 1 Hour or More.
Form Into Patties With Your Hands, a Burger Press or Use an Ice Cream Scoop for Small Ones.
Spray Disposable Tray With Olive Oil Cooking Spray.
Place Patties In Broiler Tray And Cook Till Almost Done 15-25 Minutes
Top With Kikkoman Teriyaki Sauce Garlic & Green Onion Takumi Collection And Finish 3-5 Minutes

Salmon Eggwhites

Enough Liquid Eggwhites To Cover Your Pan
Sliced Wild Caught Alaskan Applewood or Oakwood Coho Salmon Slices (You May Consider It LOX)
2 -3 TBSP Weight Watchers or Neufatchel Cream Cheese
1 TBSP Freeze Dried Chives
1 TSP Ground White Pepper
1 -2 TBSP Freeze Dried Red Onions
Fat Free Olive Oil Cooking Spray
1 Skillet

Spray Pan With Cooking Spray, Add In Egg Whites.
Cook Egg Whites on Medium Heat Until Just Set
Sprinkle in All your Seasonings One at a Time
Add In 2-3 Oz of Your Salmon Slices
Add in The Cream Cheese
Cook For 3-4 Minutes, Then Fold Over And Cook 2-3 Minutes
Serve With Some Whole Grain Toast & Low Sugar Jam

Finished Product

Mediterranean Style Potatoes

4-5 Small Russet Potatoes Cleaned & Diced Into Cubes With Skin On
1/4 - 1/2 TSP Sea Salt Depending on Your Salt Preference ( I Use 1/4 ONLY)
1 TBSP Crushed Rosemary Fresh or Dried
1 TSP Ground White Pepper
1 TBSP Mediterranean Cooking Oil Made With Basil, Thyme, Roasted Garlic & Canola Oil
2 TBSP Frontier All Purpose Salt Free Seasoning
A Medium - Large Lined Baking Sheet
Fat Free Olive Oil Cooking Spray

Place Cleaned And Diced Potatoes on Baking Sheet
Spray Baking Sheet With Fat Free Olive Oil Cooking Spray
Drizzle Your Mediterranean Cooking Oil Over Potatoes
Sprinkle Frontier All Purpose Salt Free Seasoning Or Other No Salt Brand made With Herbs On Potatoes
Sprinkle Your White Ground Pepper Over Potatoes
Sprinkle Your Crushed Rosemary Over Potatoes

Preheat Oven To 350
Bake To Your Desired Texture Based On How Thick or Thin You Cut Up Your Potatoes
Anywhere from 20-45 Minutes.

Ready To Bake


Ready To Serve

Pierogies, Ground Breakfast Chicken Sausage & Sauce

1 Package Mrs T's Pierogies
1 Package Isernio's Ground Chicken Italian Sausage
1 Bottle Organic Low Sodium Pasta Sauce With Garlic or Make Your Own
1 8-12 Oz. Package Fresh Portabella Mushrooms
Fat Free Olive Oil Cooking Spray
1 Corning Ware Casserole Dish

Cook Pierogies As Directed
Spread Out In Casserole Dish

Cook Italian Chicken Sausage In Pan
With Pasta Sauce

 Cook Pasta Sauce With Garlic
And Fresh Bella Mushrooms

Pour Cooked Pasta Sauce & Mushrooms Over Pierogies And Bake
in 350 Oven For 15-20 Minutes. May Top With Imported Pecorino Romano Cheese If Desired.

Saturday, October 16, 2010

Quick Marinated Mushrooms

  • 11 portobello mushroom caps
  • 1/4 cup balsamic vinegar
  • 1 tablespoon organic rice vinegar
  • 1 tablespoon extra virgin sesame oil
  • 1 tablespoon freeze dried chives
  • 1 tablespoon minced garlic
  • 1 tablespoon sesame seeds
  • 1 tablespoon low sodium soy sauce
  • 1 Bowl
  • 1 Pan For Oven

Assemble all items in bowl and mix.
Place mushroom caps in pan. Pour mixture over mushrooms, allowing marinade to fill each cap. Set Aside For 20 Minutes.
Bake in 350 Oven Till Mushrooms Are Soft To Pressure. Serve And Enjoy On Their Own Or Paired With Steak, Seafood, Or Chicken.

Tuesday, October 12, 2010

Healthier Spinach, Artichoke, & Sundried Tomato Dish

2 Shallots Minced
2 Garlic Gloves Minced
1/4 TSP Extra Virgin Olive Oil
12 Oz Plain RBGH Free Greek Yogurt
8 Oz Weight Watchers Cream Cheese or Neufchatel
1 1/2 Cups Minced Fine Imported Pecorino Romano Cheese
1/4 TSP Frontier or Other Brand Salt Free Chili Powder
1 TSP Greek Oregano
1 PKG Bella Luna or Other Brand Dry Sun Dried Tomatoes Not In Oil
1/4 TSP White Ground Pepper
16 Oz. Chopped Artichoke Hearts Drained & Rinsed
1 10 Oz Pkg Chopped Spinach Thawed, Drained, & Patted DRY
Olive Oil Cooking Spray
Large Bowl
Mixing Spoon
Baking Pan

Mix Together All Items in The Bowl, Saving 1/2 Cup of the Pecorino Romano Cheese
Spray Baking Pan With Olive Oil Spray
Transfer Mixture to Baking Pan, Top With Remaining Pecorino Romano Cheese
Bake at 350 for About 25 Minutes.
Dip Pita Chips, Top a Baked Potato, Dip Vegetables, Top Vegi-Burger or Reg Burger, Serve Over Whole Grain Pasta, Serve Over Organic Hash Browns.

Before Cooking

After Cooking

Monday, October 4, 2010

Today's Burger Tasting

Being a burger lover I was surprised with the recent 2010 Zagat Survey that listed Five Guys as the # 1 burger of all Fast Food Burger Chains. Equally surprising was that they beat out the long time #1 Burger In-N-Out which is a West Coast Chain that I had the pleasure of eating at in Tucson, AZ while on a visit to see my Mom.  After doing research to find where there locations are, I was surprised to find that there is one located in Bloomingdale, IL.

I had a doctor's appointment today in Bloomingdale, IL so I decided that I would stop there afterwards and try one for myself. Of course, no trip to a burger joint would be complete without also trying some of their fries. To make my experience complete I purchased an unsweetened iced tea to drink with my food.

The burgers can be ordered as a little one which is 3.5oz or a regular one which is two patties. All burgers come plain and you choose what you want to have on your burger. There are no combo meals which include fries and a drink like other larger Fast Food Chains do. Everything is ordered individually which makes for an expensive meal for a burger, fries, & beverage in my opinion.

I ordered the Little Cheeseburger with mustard, relish, pickle, lettuce, grilled mushrooms, & grilled onions. There was so much of this added that my poor little burger was lost.  I was unable to taste the burger at all this way. After this disappointment, I decided to try just the burger by itself sans the topping and I still did not get any taste at all. I feel that the burger does not have any taste, I was expecting to have some sort of taste and was quite let down.

In my opinion, I do not think that they deserved to be rated number one for burgers. In-N-Out burgers have flavor, perhaps they use a seasoning or it is the way In-N-Out cooks them?  Even Burger King Burgers have a flame broiled flavor, which I find much better then the one I had today.

The fries are thick natural cut and come served in a paper cup which reminds me of the ones that were served by the Franchise Boardwalk Fries back when I was in High School. There is malt cider vinegar available to put on your fries which is how I tried mine today. I ordered mine without salt as I am a purist when it comes to food tastings. My trip was not a total loss because the fries were really good.

Here are the pics from today.

Sunday, October 3, 2010

Keurig Frother's & Keurig Coffee Machine

They are Simply One of The Best Modern Day Inventions On The Planet

Whole Wheat Fried Matzah With Egg Whites & Berries

4 Pieces Manischewitz Whole Wheat Matzo
Liquid Egg Whites
Large Bowl
Frozen Raspberries, Blackberries, And Peaches Semi-Thawed
Fat Free Olive Oil Cooking Spray
Aluminum Free Skillet
2 TBSP Fresh Whipped Cream or 2 TBSP Natural By Nature Brown Sugar Whipped Cream

Place colander in sink, breakup all 4 pieces of Matzah into small pieces and put in colander.
Turn on water and semi-soak Matzah in colander, then drain excess water.
Put large bowl on stable counter, empty drained Matzah into colander.
Pour in enough liquid egg whites to throughly mix with the Matzah.
Spray skillet with cooking spray and then place skillet on stove and turn on to low or medium.
The mixture will solidify like an omelet, flip the entire Matzah in one piece over and then finish cooking.
Top with Semi-Frozen Fruit and your Brown Sugar Whipped Cream.

Friday, October 1, 2010

Italian Beef With Melted Mozzeralla Cheese

1 Turano Italian Roll
Hot Lean Roast Beef
Juice From Cooking Your Beef
Mozzarella Cheese

Slice Roll, Top With Your Hot Roast Beef. Add in Juice, Then Top With Mozzarella Cheese And Bake in 350 Oven For a Few Minutes To Melt Your Cheese. Slice And EAT.

If you prefer you can buy prepared roast beef and make your own natural au jus for your beef/

Multi Grain Pasta With Spinach, Black Beans & More

1 PKG Frozen Chopped Spinach
1 PKG Sun Dried Tomatoes Not in Oil or in a JAR
1 CAN No Salt Added Black Beans, Tripple Rinsed & Drained
1 TBSP Frontier Garlic Pepper Blend
1-2 TBSP Imported Pecorino Romano Cheese
1 PKG Barilla Multi=Grain Pasta
Classico Light Alfredo Sauce or Mushroom Alfredo Sauce or Roasted Red Pepper Alfredo Sauce1 Large Bowl

Cook Spinach, Drain, Pat Dry And Empty in Large Bowl. Separate with Spoon.
Add in Sun Dried Tomatoes, Can of Beans, Garlic Pepper Seasoning, & Top With Cheese.
Add in Some Pasta & Small Amound of Sauce And Mix, Repeat And Mix Mix All Together And Your Ready To Eat.