Baked Fish with Baked Potatoes
Potato Leek Soup
Broccoli Cheddar Soup
Green Rice (A rice salad of spinach, green onions, green peppers, cilantro, and guacamole.)
Fried Potatoes with sauteed vegetables topped with plain, non-fat greek yogurt.
Mozzarella Nachos (Made with fried tortilla chunks in substitute for over-salted tortilla chips, topped with plain, non-fat, greek yogurt instead of sour cream, with fresh cut tomatoes, jalapenos, red onion, cilantro instead of fatty ground beef.)
Saturday, March 31, 2012
Sunday, February 12, 2012
Back in the Kitchen
I have not made many posts on this blog lately because up until recently, my old friend food and I were estranged from each other. Sanity has returned, however, and I am back in the kitchen cooking and eating without shame. So, I guess I will start this post off with easy ways to incorporate more nutritional value into each meal.
Let us start with an everyday menu: Breakfast is honey nut cherrios, lunch is a peanut butter and jelly sandwhich and dinner is chicken and mashed potatoes.
WHY YOU SHOULD NOT GUILT YOURSELF IF YOU EAT LIKE THIS:
As we all know, oats help lower cholesterol. Chicken is a fairly lean source of proetein and potatoes are a good source of potassium, which is neccessarly for a healthy heart. Even if this menu has more daily carbs than Dr. "Hack"tins, oh excuse me, Acktins, would approve of, your brain is a glucose hog.
A FEW SIMPLE CHANGES:
Substitute making your own oatmeal for the honey nut cheerios. Food that you make yourself is so much better for you. Not only does it lack the "natural" and atrificial flavors but it has more nutritional value the less processed the food. Also, one small bowl of oatmeal is so much more filling than one bowl of processed cereal. Also, the mere fact that it is hot when you eat it cues your body into knowing that it is getting its fill. Cold cereal has a way of feeling light, even when you ate a big bowl of it. You don't really need another bowl, but you feel like you should. Eating something hot at breakfast aids proper portion contol. Now all you need is a few berries in your oats as a substitute for brown sugar and it is sweet enough.
For lunch, substitute a jelly for actual fruit preserves that are high in fiber, or actual fruit. You may have heard of Elvis' fried peanut butter and banana sandwhich (Which is decadent as a dessert!) Try substituting bananas for jam, just don't fry it. Or another one I love is a celery and peanut butter sandwhich, or an apple and peanut butter sandwhich. If you are trying to limit your carb intake, try "open-faced" sandwhich. Oh yes, and you all probably know this, but whole wheat bread is much more nutritious than the white bread.
For dinner, I like to have at least two green vegetable sources available. That way I do not fill up on the starch. So fill up on the spinach and broccoli first, then you won't eat more chicken and potatoes than you really need.
Now I will try the same tactics with a Sunday menu.
Breakfast: Fried Eggs, Bacon or sausage, orange juice.
Lunch: Ham and Cheese Sandwhich
Dinner: Hamburgers and french fries and ice cream.
WHY YOU SHOULD NOT GUILT YOURSELF IF YOU EAT LIKE THIS: It is once a week not every day. Give yourself a break.
A FEW ALTERNATIVES:
For Breakfast, cut the sausage and bacon out, altogether. Or every once in a while, have the bacon, but instead of distributing four pieces for each plate, try frying up ONLY four pieces and then snipping them into little bits and sprinkling them on the whole omelette to serve all. I have tried using turkey bacon and did not like it. But Chicken "sausage" is good. Again, it helps to cook just a few and sprinkle it in. It cuts calories, but you still get some flavor. I never salt my eggs. Instead I sautee mushrooms, onions, tomatoes and peppers in a little olive oil, then I scramble eggs in them. It is flavorful enough as is and does not need any added sodium. Olive oil eggs taste different than butter eggs. Okay, butter makes them taste better, but olive oil is better for you. Also, sauteeing plenty of vegetables first, with the scrambled eggs makes you use less, so more reduced fat and more veggies, win-win. Instead of drinking orange juice try eating a quarter of an orange, or a half a banana or a few fresh berries. It is more nutritious.
For lunch, instead of a sandwhich have a green salad, but not with processed dressing. I dress mine with olive oil or lemon juice. Or if you need a sandwhich, try this veggie wrap. Start with a spinach "wrap" or tortilla, spread some hummus on it. Fill it with fresh spinach, peppers, onions, tomatoes, garlic, cucumbers, carrots or anything you want. Eat until you are full. Just put the good stuff in it.
For an alternate to beef hamburgers, try turkey burgers. They cook nicely in water, so you don't need oil of added fat. The mayonaise on the bun will be enough. If you are trying to limit your carb intake, forego the bun and just eat it with tons of your favorite vegetables. Instead of french fries, bake the potatoes instead and season them with spices and herbs, not salt.
Wow. All this talk about food is making me hungry. A few weeks ago I would have ignored it and waited another twenty hours before eating. Now I am going to the fridge to get me some spinach. See ya'all!
Let us start with an everyday menu: Breakfast is honey nut cherrios, lunch is a peanut butter and jelly sandwhich and dinner is chicken and mashed potatoes.
WHY YOU SHOULD NOT GUILT YOURSELF IF YOU EAT LIKE THIS:
As we all know, oats help lower cholesterol. Chicken is a fairly lean source of proetein and potatoes are a good source of potassium, which is neccessarly for a healthy heart. Even if this menu has more daily carbs than Dr. "Hack"tins, oh excuse me, Acktins, would approve of, your brain is a glucose hog.
A FEW SIMPLE CHANGES:
Substitute making your own oatmeal for the honey nut cheerios. Food that you make yourself is so much better for you. Not only does it lack the "natural" and atrificial flavors but it has more nutritional value the less processed the food. Also, one small bowl of oatmeal is so much more filling than one bowl of processed cereal. Also, the mere fact that it is hot when you eat it cues your body into knowing that it is getting its fill. Cold cereal has a way of feeling light, even when you ate a big bowl of it. You don't really need another bowl, but you feel like you should. Eating something hot at breakfast aids proper portion contol. Now all you need is a few berries in your oats as a substitute for brown sugar and it is sweet enough.
For lunch, substitute a jelly for actual fruit preserves that are high in fiber, or actual fruit. You may have heard of Elvis' fried peanut butter and banana sandwhich (Which is decadent as a dessert!) Try substituting bananas for jam, just don't fry it. Or another one I love is a celery and peanut butter sandwhich, or an apple and peanut butter sandwhich. If you are trying to limit your carb intake, try "open-faced" sandwhich. Oh yes, and you all probably know this, but whole wheat bread is much more nutritious than the white bread.
For dinner, I like to have at least two green vegetable sources available. That way I do not fill up on the starch. So fill up on the spinach and broccoli first, then you won't eat more chicken and potatoes than you really need.
Now I will try the same tactics with a Sunday menu.
Breakfast: Fried Eggs, Bacon or sausage, orange juice.
Lunch: Ham and Cheese Sandwhich
Dinner: Hamburgers and french fries and ice cream.
WHY YOU SHOULD NOT GUILT YOURSELF IF YOU EAT LIKE THIS: It is once a week not every day. Give yourself a break.
A FEW ALTERNATIVES:
For Breakfast, cut the sausage and bacon out, altogether. Or every once in a while, have the bacon, but instead of distributing four pieces for each plate, try frying up ONLY four pieces and then snipping them into little bits and sprinkling them on the whole omelette to serve all. I have tried using turkey bacon and did not like it. But Chicken "sausage" is good. Again, it helps to cook just a few and sprinkle it in. It cuts calories, but you still get some flavor. I never salt my eggs. Instead I sautee mushrooms, onions, tomatoes and peppers in a little olive oil, then I scramble eggs in them. It is flavorful enough as is and does not need any added sodium. Olive oil eggs taste different than butter eggs. Okay, butter makes them taste better, but olive oil is better for you. Also, sauteeing plenty of vegetables first, with the scrambled eggs makes you use less, so more reduced fat and more veggies, win-win. Instead of drinking orange juice try eating a quarter of an orange, or a half a banana or a few fresh berries. It is more nutritious.
For lunch, instead of a sandwhich have a green salad, but not with processed dressing. I dress mine with olive oil or lemon juice. Or if you need a sandwhich, try this veggie wrap. Start with a spinach "wrap" or tortilla, spread some hummus on it. Fill it with fresh spinach, peppers, onions, tomatoes, garlic, cucumbers, carrots or anything you want. Eat until you are full. Just put the good stuff in it.
For an alternate to beef hamburgers, try turkey burgers. They cook nicely in water, so you don't need oil of added fat. The mayonaise on the bun will be enough. If you are trying to limit your carb intake, forego the bun and just eat it with tons of your favorite vegetables. Instead of french fries, bake the potatoes instead and season them with spices and herbs, not salt.
Wow. All this talk about food is making me hungry. A few weeks ago I would have ignored it and waited another twenty hours before eating. Now I am going to the fridge to get me some spinach. See ya'all!
Tuesday, June 14, 2011
Another rice cassarole
One thing that has really helped me to survive these rough years (kitchenwise) is to not let yourself be limited to cultural or ethnic norms in cooking. I love a lot of conventional dishes, don't get me wrong. When you are poor though, even though you love American Cheeseburgers, you cant make them that way because the food bank was not handing out ground beef. Even though you love spagetti and meatballs, sometimes you don't have the meatballs so you have to re-calculate what to eat with the spagetti. Just because you can afford rice does not mean you can afford the stir fry ingredients or the sushi or the tex-mex materials. So be creative. Concentrate on what flavors you love, what materials you have right now in your pantry and fridge, and what flavors might go nicely together, regardless of what might have been tried before.
One thing I am never without is rice. Rice is cheap and versatile.
Two items I get whenever I can are onions and greek yogurt.
One item I recieved unexpectedly was some sausage (a great surprise and special treat!)
I have eaten all of these a number of ways. Today, I combined them. It was very good indeed.
First break sausage into small chunks and fry on stovetop. Then leaving the fat and grease in the pan, scoop out cooked sausage and set aside. Quickly add leftover cooked rice and chopped onion in the pan of fat. Fry the rice and onions then add it to the bowl of sausage and stir in non- fat Greek yogurt for a warm and creamy sauce that won't add any more fat to an already fatty delight!
One thing I am never without is rice. Rice is cheap and versatile.
Two items I get whenever I can are onions and greek yogurt.
One item I recieved unexpectedly was some sausage (a great surprise and special treat!)
I have eaten all of these a number of ways. Today, I combined them. It was very good indeed.
First break sausage into small chunks and fry on stovetop. Then leaving the fat and grease in the pan, scoop out cooked sausage and set aside. Quickly add leftover cooked rice and chopped onion in the pan of fat. Fry the rice and onions then add it to the bowl of sausage and stir in non- fat Greek yogurt for a warm and creamy sauce that won't add any more fat to an already fatty delight!
My cheating Chicken in Cream of Chicken sauce
This is a quick and easy trick to try that your friends won't know the difference between that and the real stuff. All you need is boneless, skinless chicken breasts and a can of cream of chicken soup, milk and plenty of fresh parsley. You cut the chicken into large chunks and sautee it. When it is nearly done, which will be very quickly, throw in the cream of chicken soup with a can of milk and heat it up. Add parsley for flavor and garnish. It took me less than ten minutes to prepare and my friend asked me for my recipe and asked how I had possibly made something so tasty in such a short amount of time. Hehehehe!
Tuesday, February 8, 2011
My famous dip/whitesauce
Are you tired of buying veggie dips that are full of artificial flavors, colors, fatty acids and MSG? Making your own dips for chips or veggies is so easy! All that you need is sour cream, green onions and minced garlic. That is it! Mix minced garlic in the sour cream and chop some green onions in it. This also makes a nice dressing or sauce. Right now I am eating white beans with this sauce. Enjoy!
Pasta Salad
My menus frequently deal with potatoes, rice and pasta because they economic, filling choices. There are many ways to prepare pasta. There my hardly-homemade spagetti and meatballs which involves my heating up some Mama Rosa's meatballs with sauteed onions, garlic, basil and Ragu. There is my genuinely homemade macaroni and cheese, which I have posted previously. Today I am posting on a popular picnic dish which I think also makes a great lunch or side dish at dinner; pasta salad.
Ingredients:
Cooked, strained, cooled-off pasta noodles (Ziti, rottelle, farfalle...you pick.)
(I do not like to rinse them in cold water after cooking them.)
Extra virgin olive oil
Fresh tomatoes (both chopped to bite sizes and in slices)
Fresh basil leaves
(If you have chopped basil, than that is great too)
Chopped celery
Chopped fresh carrots
Sliced cucumbers
Plenty of Pepperjack cheese, cut into cubes
Chopped green peppers (because they are cheaper than red and orange and yellow, but if you can manage it, get those too. You can't go wrong with more color, flavor and crunch.)
Stir in the spices and vegetables before you add the olive oil. That way you won't use more than you need to because the moisture from the vegetables will already make the noodles "salady". Add the cubes of cheese only once the pasta is cool, so they don't melt. Cover the top of the pasta salad with slices of tomato, cucumber and basil leaves for presentation. This is also a good option for Advent, Lent, Fridays and other vegetarian occasions.
Ingredients:
Cooked, strained, cooled-off pasta noodles (Ziti, rottelle, farfalle...you pick.)
(I do not like to rinse them in cold water after cooking them.)
Extra virgin olive oil
Fresh tomatoes (both chopped to bite sizes and in slices)
Fresh basil leaves
(If you have chopped basil, than that is great too)
Chopped celery
Chopped fresh carrots
Sliced cucumbers
Plenty of Pepperjack cheese, cut into cubes
Chopped green peppers (because they are cheaper than red and orange and yellow, but if you can manage it, get those too. You can't go wrong with more color, flavor and crunch.)
Stir in the spices and vegetables before you add the olive oil. That way you won't use more than you need to because the moisture from the vegetables will already make the noodles "salady". Add the cubes of cheese only once the pasta is cool, so they don't melt. Cover the top of the pasta salad with slices of tomato, cucumber and basil leaves for presentation. This is also a good option for Advent, Lent, Fridays and other vegetarian occasions.
Sunday, February 6, 2011
My new favorite way to eat rice
As always, this story begins with a new batch of cooked rice. Grate some cheddar cheese on top, then spoon in some sour cream and guacamole. Stir in chopped red onion, fresh cilantro, and tomato.
To make guacamole:
Three ripe avacados
Lime juice
Fresh cilantro
Fresh chopped red onion
Fresh chopped tomato
a little minced garlic
a little smidge of salt
Halve the avacadoes, remove the put and spoon the gooey, green goodness into a bowl.
Squirt just enough lemon juice to keep it green and compliment the flavor. Don't drown it. Add the cilatro and veggies. Mix in a little salt and garlic. Do not overseason. Enjoy!
To make guacamole:
Three ripe avacados
Lime juice
Fresh cilantro
Fresh chopped red onion
Fresh chopped tomato
a little minced garlic
a little smidge of salt
Halve the avacadoes, remove the put and spoon the gooey, green goodness into a bowl.
Squirt just enough lemon juice to keep it green and compliment the flavor. Don't drown it. Add the cilatro and veggies. Mix in a little salt and garlic. Do not overseason. Enjoy!
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