Monthly Archives: July 2013

Honey Mustard Dressing

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Honey mustard is another standard salad dressing we use often. We also use it for dipping homemade baked chicken nuggets. My kids just love the act of dipping, they will dip any food into any dip.

Honey Mustard Dressing

makes 12 (1 Tb) servings

1/2 cup plain greek yogurt

2 Tbs honey

1 Tbs dijon mustard

1 Tbs cider vinegar

1/2 tsp dry mustard

1/4 tsp garlic salt

1-2 tbs water, optional, to thin it out

Combine all ingredients in an old glass dressing container or a dressing mixer and shake well. Store in airtight container in refrigerator (until use by date on greek yogurt that you used).

Nutritional information:

calories: 16

fat: 0 g

sodium: 21 mg (1%)

carbohydrates: 3.6 g

sugars: 3.3 g

protein: 0.4 g

Summer Quinoa Salad

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It was hot around here the other day and I wanted something cool and summery to eat. I was able to come up with a meal mostly out of my garden that Dave kept describing as “so fresh”. It was the perfect summer meal.

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I am going to double it and make it for my girls birthday party next month as a side dish. And since its served cold, it would be a perfect make ahead meal to take with you to work for lunch. It’s a one dish meal covering all food groups, gluten free, and it doesn’t get much healthier or easier to make.

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Summer Quinoa Salad

                  serves 4

1 cup dry quinoa

1 3/4 cup water

1 tsp butter or olive oil

2 squash, chopped

1 lb shrimp, raw and peeled

1 tsp chopped garlic

1 tin cherry tomatoes, cut in half

handful fresh basil (5-7 leaves), chopped

juice of 1 lemon

1 tbs balsamic vinegar

salt and pepper

3 oz crumbled feta

Rinse quinoa then cook in salted water.

While quinoa is cooking, place squash and shrimp in skillet on medium with butter and garlic and cook until squash is tender and shrimp is cooked through. Drain any liquid if you used defrosted shrimp.

Mix cooked quinoa, squash and shrimp, tomatoes, basil, lemon juice, vinegar, salt and pepper in a serving bowl. Combine well and let sit in refrigerator until cool. When cool, stir in feta. Serve luke warm or completely chilled.

Nutritional Information:

Calories: 381

Fat: 10.2 g

Sodium: 543 mg (23%)

Carbohydrates: 35 g

Dietary Fiber: 5 g

Sugar: 5 g

Protein: 37 g

Browned Butter Chocolate Chip Cookie Recipe

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When we take dessert to a gathering, I don’t usually something like bring avocado mousse or banana cookies. My family loves them, but our taste buds are accustomed to healthy foods.

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Bringing chocolate chip cookies is always a crowd pleaser though. I make a slightly healthier version with a little less sugar, coconut oil, and whole wheat sprouted flour. It quick to whip up and is made with whole ingredients, nothing processed.

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Browned Butter Chocolate Chip Cookies

Makes 30 cookies

6 Tbs butter

2 Tbs coconut oil

1 3/4 cup white whole wheat flour

3/4 tsp baking soda

1/4 tsp salt

1/2 cup packed brown sugar

1/3 cup white sugar

1/8 tsp salt

1 tsp vanilla extract

1 egg

1 Tbs milk of choice (coconut milk, whole milk, almond milk, etc)

1/3 cup mini chocolate chips

Preheat oven to 350F.

Melt butter in a saucepan over medium low heat until it starts to brown. It should get to a light caramel color, then remove immediately from heat. It will burn quickly so be careful. (I imagine if you were in a time crunch, you could just melt the butter until just melted and continue on. It just wouldn’t have that caramel flavor)

Beat in sugars and vanilla.

Beat in egg.

Sift together remaining ingredients (besides chocolate chips) and add to the butter/sugar mixture. Beat until combined.

Refrigerate dough for a couple minutes until slightly cooled then mix in chocolate chips (don’t over stir or the chips will melt into the dough)

Portion onto silpat baking sheets.

Bake at 350F for 8 minutes.

Nutritional Information:

Calories: 80

Fat: 4 g

Sodium: 85 mg (4%)

Carbohydrates: 10 g

Dietary Fiber: 1 g

Sugars: 5 g

Protein: 1.3 g

Light Alfredo Sauce

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We don’t eat much pasta but occasionally I will make homemade spinach pasta or buy some sprouted whole wheat. Chicken and broccoli alfredoo has always been one of my favorite spaghetti dishes, along with spaghetti and meatballs of course. Although both store bought and restaurant alfredo sauces are horrible for you. This sauce is light but very flavorful, and won’t leave you feeling like you ate a ton a bricks. Its perfectly for when my acid reflux is acting up or I am breastfeeding and cant eat tomatoes, but still want some spaghetti.

serves 4

Light Alfredo Sauce

1 tsp butter (softened) or olive oil

2 tsp minced garlic

1 cup milk

1 cup chicken broth

1/2 cup cottage cheese or ricotta cheese

2 oz cream cheese

1/4 cup parmesan cheese

2 Tbs flour (or 1 Tbs corn starch)

1/4 tsp garlic salt

1/4 teaspoon pepper

For entire meal:

1 tsp olive oil

2 cloves garlic, minced

1 lb chicken, cut up into pieces

1 head broccoli, steamed until slightly soft

8 oz pasta, cooked according to direction (we use sprouted whole grain or homemade)

Place all ingredients for sauce in a small food processor and pulse until smooth.

Place in a saucepan and heat until it starts to thicken.

While sauce is heating, brown chicken in pan with oil and garlic and cook pasta.

Mix together pasta, cooked chicken, broccoli, and sauce.

Nutritional Information (1 large serving of entire meal; 2 oz pasta, chicken, sauce, and broccoli):

Calories: 573

Fat: 18.4 g

Sodium: 669 mg (28%)

Carbohydrates: 45 g

Dietary Fiber: 2 g

Sugars: 4.6 g

Protein: 56 g

Corn Chowder

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We have been getting a ton of fresh corn in our CSA box this summer. We have been eating corn on the cob 3-4 times a week and I love it but I needed to switch it up a little. I made this corn chowder and even though its summer time, it still hit the spot. Alyssa declared she wants to eat it for breakfast, lunch, and dinner for the next 160 days. And that was said after the first time I made it that didn’t even have the bacon on top. I decided to add that bit later. She was also very worried Dave was going to take it to work for lunch and not leave enough for her.

Corn Chowder

serves 6

2 Tbs butter

1/2 large onion

6 corn on the cob (or roughly 3 cups frozen or canned corn)

1 cup water

2 Tbs flour

2 cups milk

salt and pepper

3-4 pieces bacon (optional)

Dice onion and place in large pot with butter. Cook over medium until onion is translucent. While that cooking, cut all the corn off the cobs. Add it to the onion with 1 cup of water. Let boil for 20 minutes.

Add milk, salt, and pepper. I would start with 1/4-1/2 tsp salt and go from there depending on your tastes.

Using an immersion blender, blend the soup to desired consistency. I puree it some but still leave lot of chunks.

If adding bacon for garnish, cook bacon until very crispy. Crumble and garnish on top after soup is served in bowls.

Nutritional Information: With addition of bacon in parenthesis

Calories: 150   (167)

Fat: 6 g    (7.2)

Sodium: 192 mg (8%)   (11%)

Carbohydrates: 21.6 g

Dietary Fiber: 2 g

sugar: 6 g

Protein: 5 g    (6.1)

Indian Saag (Spiced Spinach Sauce)

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We live in a small military town that is full of boring chain restaurants. We have red lobster, olive garden, ruby tuesdays, etc. There are a few sushi places that we will go to but other than that’s there really arent any good healthy options. But we just discovered a new indian place in town! Its SO good, not a chain, and its all prepared after you order it.  We have now gone twice and instantly fell in love the the saag. We have had both lamb and chicken and both were amazing.

With my abundance of greens in my garden right now, I figured this would be a perfect recipe for me to recreate at home. With 3 lbs of green (that’s a lot of greens!), lean protein, and a little healthy fat, it makes a great meal when served over soaked brown rice or whole wheat soaked naan. I use a combination of spinach, swiss chard, beet greens, radish greens, kohlrabi green, and kale or any combination of greens I have on hand. Traditionally its made with spinach, but because of the spices, it overpowers the taste of any green.

Saag

serves 6

1 Tbs olive oil

2 lbs chicken or lamb, cut into 1-2 inch chunks

3 lbs greens, fresh or frozen

1/4 cup water

1 large onion, minced

5 cloves garlic, minced

2 large tomatoes, chopped or 1 can diced tomatoes

1 tsp ground coriander

1 tsp garam marsala

3/4 tsp salt

1/4 tsp cayenne (optional, or more to taste)

1/2 tsp ground tumeric

2 cardamom pods or scant 1/2 tsp ground cardamom

1 inch piece ginger, minced or 1/2 tsp dry ginger

2 whole cloves or scant 1/4 tsp ground cloves

1/4 cup milk

1/2 cup + 2 Tbs greek yogurt

1 Tbs butter

1.5 cups brown basmati rice

Heat oil in a pan over medium heat.

Add chicken, onions, and garlic and cook until chicken is browned, roughly 10 minutes.

While chicken is cooking, place spinach in a pot with 1/4 cup water and steam until fully wilted. Place in blender or food processor until roughly pureed.

To the chicken in the frying pan, add tomatoes, milk, and all spices and simmer for 10-20 minutes, until chicken is cooked through. Stir in spinach puree and cook for another 10 minutes.

Stir in greek yogurt and butter. Simmer for another minute or two until its all heated through.

Serve over brown basmati rice. Soak rice in 2 cups water and 2 tbs apple cider vinegar for 24 hours. Drain. Soaking is not required. it does not effect taste, just nutrition. Add rice and 3 cups water to rice cooker or stovetop and cook until liquid is absorbed.

Nutritional Information (with brown rice in parenthesis)

Calories: 368                                      (540)

Fat: 10.3 g                                           (11.6 g)

Sodium: 601 mg (25%)

Carbohydrates: 17 g                         (53 g)

Dietary Fiber: 6.6 g                          (8.2 g)

Sugars: 6 g

Protein: 53 g                                     (57 g)

Shepard’s Pie

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Shepards pie is a comfort food that is actually healthy. It covers all of the food groups including lean meat, vegetables, and carbohydrates. It easily adapts to be paleo and vegetarian friendly. Although I do not eat paleo or vegetarian, I still cook both ways occasionally just for variety sake. Its also very easy to use whatever you have on hand. Literally any vegetable works. Don’t have ground beef? Use ground turkey. Don’t have potatoes, use sweet potatoes.

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Ok, its an ugly dish to photograph but aren’t most casseroles?

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Shepards Pie

serves 5

1 Tbs olive oil or butter (if using chicken or turkey)

1/2 onion, diced

2 cloves garlic, minced

1 lb ground beef, turkey, lamb, or chicken

2 Tbs flour (whole wheat or oat flour if gluten free)

1 tsp steak sauce or worcestershire sauce

3/4 cup broth

3/4 cup diced tomatoes

1/2 tsp rosemary

1 tsp thyme

1/4 tsp salt

1/4 tsp pepper

1.5 cups chopped vegetables (any combination of corn, peas, cut green beans, carrots, celery, mushrooms)

For the potatoes:

2 lbs potatoes

1 tbs butter

2 tbs greek yogurt, sour cream, or cream cheese

1/4 cup milk of choice

salt and pepper to taste

Cut potatoes into chunks (peeling optional) and boil until tender, roughly 10 minutes.

While potatoes are cooking, place ground meat, oil, onion, and carrots (if using raw) in a pan. Cook for 2 minutes then add garlic, salt, and pepper. Cook until meat is browned. Add flour and herbs and stir until meat is coated. Add tomatoes, broth, steak sauce, fresh cut green beans (if using), and mushrooms (if using). Simmer for 10-15 minutes until sauce is thickened. Add corn, peas, or any frozen vegetable using now and heat through.

Place in a 2 1/2 quart baking dish.

Drain potatoes. Add milk, butter, yogurt, salt, and pepper, and mash well.

Add mashed potatoes to the top of meat mixture and score the top with a fork to make peaks and ridges.

Bake for 25 minutes at 400 F.

*Paleo: Omit flour. It’s a small amount so it wont make a big difference. use sweet potatoes and non dairy milk.

*Vegetarian: Replace ground beef with 1 cup dry lentils, cooked al dente.

*Gluten Free: use oat flour

Nutritional Information: (as directed, with lean ground beef. Lean ground turkey or chicken would be less calories and fat)

Calories: 396

Fat: 9 g

Sodium: 440 mg (15%)

Carbohydrates: 43 g

Dietary Fiber: 7 g

Sugars: 7 g

Protein: 35 g