Eating to Live

Happy Summer Salad

2011-06-18T15:30:00.003-04:00

Ingredients:
2 cups of cooked orzo (rice shaped pasta), cooled
1 can of corn
1/2 red onion, diced or sliced
1 red pepper, diced,
big bunch of cilantro, chopped

Mix this all together and toss with lemon vinaigrette.

Lemon Vinaigrette
Combine in a bowl:
1/4 cup extra-virgin olive oil
2 tablespoons freshly-squeezed lemon juice
1/2 teaspoon Dijon-style mustard
1 clove garlic, minced
3/4 teaspoon coarse salt
Pinch coarsely-ground black pepper

Banana Applesauce Oat Muffins

2011-05-22T22:21:00.001-04:00

1 egg
3 mashed ripe bananas
3/4 cup sucanat
1/3 cup natural applesauce
1 teaspoon vanilla extract
1 cup whole wheat flour
1/2 teaspoon baking soda
2 teaspoons aluminum-free baking powder
1 1/4 teaspoons salt
1 teaspoon cinnamon
1 cup quick cooking oats

Preheat the oven to 350 degrees. Line a 12 cup muffin pan with paper liners.

In a large bowl, combine egg, bananas, sucanat, applesauce and vanilla. In a separate bowl, sift together the flours, baking soda, baking powder, salt and cinnamon. Stir the oatmeal into the flour mixture. Gently stir flour mixture into the banana mixture. Pour batter into the prepared muffin cups.

Bake in preheated oven for 25 minutes. Remove muffins from pan and place on a wire rack to let cool before serving.

Spicy black beans with brown rice

2011-05-22T22:13:00.000-04:00

Ingredients:
2 cups brown rice
4 cups beef broth
1 onion, chopped
1 green pepper, diced
1 fresh jalapeno, diced
1 tbsp coconut oil
2 tsp cumin
1 tbsp chili powder
1 can black beans, rinsed and drained
3 tbsp fresh cilantro, chopped

1. Combine rice and beef broth. Bring to a boil and then cover, reduce heat to low and simmer for 45 minutes.
2. While the rice is cooking, cut up the veggies
3. Sauté onion, green pepper and jalapeno in coconut oil until vegetables are tender. Add cumin and chili powder and stir in until veggies are coated
4. Add black beans and keep warm while the rice continues to cook
5. When rice is finished cooking, toss gently with the bean and vegetable mixture, and garnish with cilantro.

Serve this as a side dish with tacos or burritos. It would also be a delicious lunch just like it is or cut up some cooked chicken breast and mix it in with the rice.

Egg and Bacon Cups

2011-05-05T20:37:00.001-04:00

Ingredients:
6 slices of Canadian bacon
6 eggs

Preheat your oven to 350°F. Put a slice of Canadian bacon down into the cup of a muffin tin. Crack an egg into each piece of bacon. Cook in oven for approximately:
Runny Yolk – 8 minutes
Semi-Soft Yolk- 10 minutes
Hard, Crumbly Egg -14 minutes

Pop the egg “cups” out of the pan once they’re cool enough to handle.

I found the recipe here at Health-Bent. They are so easy and convenient. And I think they would be a great addition to any brunch.

Roasted Red Pepper Soup

2011-04-20T19:58:00.001-04:00

Ingredients:
10-12 medium sweet red bell peppers, halved, seeds discarded
3 tbsp olive oil
1 medium yellow onion, peeled and finely chopped
1 large sweet carrot, peeled and diced
2 large cloves garlic, peeled and crushed
2 tsp fresh thyme
1 tbsp fresh basil
4 cups chicken stock
2 bay leaves
2 tsp red wine vinegar
1/8 tsp cayenne pepper
sea salt and fresh ground black pepper to taste

Preparation:
1. Preheat the broiler. Place red peppers cut side down on baking sheet. Lightly coat the outside of each pepper with the olive oil. Place baking sheet under the broiler and cook until the skins blacken. Remove from the broiler and place all peppers in a large bowl immediately. Cover tightly with plastic wrap. This helps the peppers sweat, which loosens the skins. Wait until the peppers are cool enough to handle and gently remove the skin from each. Put skinned peppers in a bowl and set aside.
2. In a Dutch oven or stock pot, heat 1 tbsp of olive oil over medium heat. Add the onion and carrot and cook until the onion is soft and translucent. Add the garlic and sauté briefly. Add herbs, stock, skinned, roasted peppers, and bay leaves. Simmer until all vegetables are soft. When ready, remove the bay leaves and purée the soup until it is smooth. Add vinegar and cayenne pepper. Season with sea salt and freshly ground black pepper. Garnish with a fresh basil leaf and serve immediately.

Recipe slightly adapted from The Eat -Clean Diet Cookbook by Tosca Reno

Quinoa Burgers

2011-03-30T09:19:00.000-04:00

1 cup uncooked quinoa

2 cups water

1/2 teaspoon salt

3/4 cup shredded cheddar cheese (or other variety, if you prefer)

1/2 cup cottage cheese

1 medium carrot, finely grated

1 whole egg and 2 egg whites

2 tablespoons all purpose flour

1 tbsp fresh basil

1 /2 teaspoon Splenda or sugar

1/4 teaspoon black pepper

1/4 teaspoon ground cumin

1/8 teaspoon salt

1/8 teaspoon garlic powder

Olive oil for frying

In a medium saucepan bring the 2 cups water and 1/2 teaspoon salt to a boil over high heat. Add quinoa and reduce heat to low. Cover and cook for 18-20 minutes, or until all water is absorbed and the seeds are tender. Allow to cool for a few minutes.

In a large bowl combine the cooked quinoa, cheddar cheese, cottage cheese, carrot, eggs, flour, basil, Splenda, pepper, cumin, salt, and garlic powder.

Heat a frying pan and a couple teaspoons olive oil over medium heat. Measure 1/4 cup and form into patties about 1/2 inch thick - mixture will be slightly sticky. Fry until golden-brown, about 4 minutes on each side.

Makes approx. 10 burgers.

Per burger: Calories 132; Protein 8 g; Fat 5 g; NET Carbs 12 g; Sugar 0 g; Sodium 200 mg

Chocolatey Peanut Butter Banana Cookies

2011-02-25T17:07:00.004-05:00

1 ripe banana (mashed up with a fork)

2 TBSP natural pb

2/3 cup slow-cook oats

1/2 tsp. baking pwd.

1 scoop chocolate whey protein pwd.

Mix all ingredients together in a bowl. Drop by tablespoon onto a greased cookie sheet. Bake at 300 for 10 min.

Tofu and Wild Rice Soup

2011-01-25T16:36:00.001-05:00

INGREDIENTS:
1 cup wild rice
4 tbsp. olive oil
1 cup carrots, peeled an diced
1 cup parsnips, peeled and diced
1 cup onion, diced
6 cups chicken stock
3 cups low-fat, plain soymilk
1 garlic glove, minced
1 cup white kidney beans, rinsed and drained
1 cup kidney beans, rinsed and drained
1 cup black beans, rinsed and drained
1 cup regular tofu, cubed
Sea salt and pepper to taste

PREPARATION:
1. cook the rice according to package directions
2. Sauté carrots, parsnips and onion in olive oil.
3. In large pot place sautéed vegetables, chicken stock and soymilk. Add garlic, beans and tofu. Simmer for 10 minutes. Add cooked rice and stir until just blended. Season with salt and pepper.

Recipe from Tosca Reno's The Clean Eat Diet Cookbook

Nutritional value per serving 2-cup serving
calories: 494
protein: 21 grams
carbs: 64 grams
fiber: 13 grams

Broccoli and Lentil Soup

2011-01-25T16:23:00.000-05:00

Ingredients
1 ½ tbsp (22.5 mL) extra virgin olive oil
2 tsp (10 mL) crushed garlic
¾ cup (85 mL) chopped onion
1 large carrot, chopped
1 celery stalk, chopped
1 tbsp (15 mL) dried basil
3 cups (750 mL) chopped broccoli (1 large head)
¾ cup (85 mL) dried green lentils
4 cups (1 L) low sodium chicken broth
2 tbsp (30 mL) parmesan cheese, grated
Optional: 2 green onions, chopped (for garnish)

Directions
1. Heat the olive oil in a large soup pot over medium heat.
2. Add onions and garlic and sauté for 3 minutes.
3. Add the carrots, celery and basil and cook for a few more minutes until the spices coat them nicely.
4. Add the rest of the ingredients and bring to a boil.
5. Reduce heat and simmer for 1 hour covered, covered.
6. Using a wand blender, puree till smooth. Garnish with green onions if desired.

Makes three 2 cup (500 mL) servings. Freeze some portions for workdays on the run.

Red Lentil Soup

2010-10-19T17:36:00.000-04:00

Ingredients:

4 Tbsp. olive oil

2 large onions, chopped
4 garlic cloves, minced or pressed
2 Tbsp. tomato paste
2 tsp. ground cumin
½ tsp. salt, or more to taste
A few grinds of freshly ground black pepper
Pinch of cayenne or red pepper flakes
2 quarts chicken or vegetable broth
2 cups red lentils, picked through for stones and debris
2 large carrots, peeled and diced
1 or 2 tbsp of lemon juice (start with one and add after tasting)
1/3 cup chopped fresh cilantro

In a large pot, warm the oil over medium-high heat until hot and shimmering. Add the onions and garlic. Cook until golden, about 4 minutes. Stir in the tomato paste, cumin, salt, pepper, and cayenne or red pepper flakes, and cook for 2 minutes longer. Add the broth, 2 cups water, the lentils, and the carrots. Bring to a simmer, then partially cover the pot and reduce the heat to maintain a gentle simmer. Continue to cook until the lentils are soft, about 30 minutes. Using a blender, puree about half of the soup. It should still be somewhat chunky. Reheat, then stir in the lemon juice and cilantro.

I served our soup with toasted baguette and nothing more. It's very filling and delicious! And the whole family LOVED it!

recipe slightly adapted from In the Kitchen with a Good Appetite

Baked Salmon

2010-08-18T08:26:00.000-04:00

Ingredients:
Frozen fillets
Mrs. Dash Fiesta Lime Seasoning Blend
Dab of butter or margarine

Spread each fillet with a little bit of butter
Sprinkle with Mrs. Dash
Bake for 20 min. at 400.

One of my kids does not like salmon at all. He ate it and said, "If we have to have salmon, this is the way to make it!" It's THAT good! And seriously, what could be easier??

Peanut Butter and Jelly No-bake Cookies

2010-04-28T13:49:00.001-04:00

In a food processor, blend a cup of dates together with 2 tsp. of vanilla and 2 or 3 tablespoons of natural chunky pb. When it looks like it is holding together well, add in a couple handfuls of dried cranberries. Roll into balls and put in the freezer. I eat mine straight from the freezer because I don't like them as much at room temperature.

This recipe was adapted from this site.

Yogurt Cheese

2010-03-18T15:50:00.002-04:00

I know I get excited about weird things sometimes. This might be at the top of the weird list, but it's so cool and so GOOD!

It's called yogurt cheese. And there's nothing to it. You just dump a container of natural/plain lowfat yogurt

into a strainer lined with cheese cloth (I bought mine at the grocery store). Then you set the strainer over a bowl and place it in the refrigerator overnight. In the morning, you have this thick, sour cream-like substance that you can use for SO many things.
Plop a spoonful of it in your chili. Or mix some herbs and garlic into it for a veggie dip. Add vanilla and 2 cups of icing sugar to making cake frosting (without all that fat that normally goes into it). Or just spread it on a bagel with a little low-sugar jelly for the taste of a jelly doughnut (if you imagine really hard, you can do it)!

Black Bean and Quinoa Chili

2010-03-13T17:39:00.001-05:00

I got this recipe from my friend, Jenn P. And then I changed just one little thing. And it is crazy good! I loved this meal and so did the rest of the family. Even Jack who has "issues" with beans of all kinds was able to eat it. There is a lot of preparation, but the results are well worth it.

1 cups rinsed and drained quinoa
2 cups water
1 large onion, diced
1 green bell pepper, seeded and diced
1 cup chopped celery
1 jalapeño pepper, seeded and minced
2 tomatoes, cored and diced/1 cup diced carrots
Two 16-oz. cans black beans, drained
One 28-oz. can crushed tomatoes
4 cups low-salt beef broth
1 T. chili powder
1 T. dried parsley (2 T. fresh)
1 T. dried oregano
2 t. ground cumin
1/2 t. black pepper
1/2 t. salt
4 green onions, chopped (optional)

Combine quinoa and water in saucepan, cover and bring to a simmer over medium heat. Cook until liquid is absorbed, about 15 to 20 minutes. Remove from heat and let stand about 10 minutes. Meanwhile, heat a large, non-stick pan; add onion, bell pepper, celery and jalapeño. Sauté 7 minutes over medium heat. Stir in fresh tomatoes and carrots; sauté 3 to 4 minutes. Stir in beans, crushed tomatoes, beef broth and seasonings; cook about 25 minutes over low heat, stirring occasionally. Stir in quinoa; cook 5 minutes more. Ladle chili into bowls and top with green onions if desired.

Stellar Vegetable Soup

2010-03-06T17:36:00.003-05:00

1 1/4 cups mixed dried beans (black, navy, kidney)
1/4 cups lentils
1/4 cup split peas
1/4 cup barley
2 cooking onions, coarsely chopped
5 celery stalks, coarsely chopped
3 large carrots, peeled and coarsely chopped
10 cups low-sodium chicken broth
28-oz can plum tomatoes, with juice
1/4 tsp crumbled thyme leaves
1 bay leaf
1/2 tsp coarsely ground black pepper
1 sweet red bell pepper, seeded and coarsely chopped
1/2 cup freshly chopped parsley

Instructions:
Soak beans, lentils, split peas and barley in large saucepan and cover with water. Bring to a rolling boil over high heat, uncovered. Remove from heat and cover. Let soak for one hour. Drain, rinse beans and drain again. Set aside. In large pan sauté onions, celery and carrots. Add broth, tomatoes with juice, and the beans mixture, thyme, bay leaf and black pepper. Let boil. Cover and reduce to low heat. Stir occasionally until beans and vegetables are tender, approx. 2 hours. Add chopped bell pepper and simmer for another 5 minutes. Add chopped parsley and serve.

Nutrients per serving:
Calories: 132
Fat: 0.3 g
Carbs: 26g
Protein: 7.8 g

Chicken Salad Pita

2010-02-25T12:11:00.000-05:00

This chicken salad has an Indian flavor to it. Nice change from the standard chicken salad.

2 tsp Dijon mustard
1 tsp balsamic vinegar
1 tsp curry powder
1 garlic clove, minced
2 tbsp extra virgin olive oil
2 cooked, boneless, skinless chicken breast, chopped
1 stalk celery, chopped
1/3 cups chopped red bell pepper
2 tbsp chopped chives
1/4 cup raisins
1/4 cup cashews (optional)
2 small whole wheat pitas

1. To make the dressing, whisk together mustard, vinegar, curry and garlic in a small bowl. Whisk constantly, slowly adding olive oil.

2. In a larger bowl combine chicken, celery, red peppers, chives, cashews and raisins. Mix in the dressing.

3. Cut whole wheat pitas in half and fill with chicken salad. Serve

I found this recipe in Oxygen magazine and changed it a wee bit. It's nice with lettuce too.

Makes 4 servings Per serving: Calories-345 Total fat-13g, Saturated fat-1g, Carbs-26g, Protein-31g

Fiesta Salad

2010-02-24T22:43:00.001-05:00

This is so good, I can't even describe it! I adapted this recipe from one I found in an Oxygen Magazine.

2 cups cooked brown rice
1 8-oz can of corn, rinsed and drained
1 red pepper, chopped
2-3 green onions
3/4 cup dried cranberries
1 carrot finely chopped
1 clove garlic, crushed or minced
4 tbsp low-sodium soy sauce
2 tbsp lemon juice
1/3 cup olive oil

1. In a large bowl combine rice, corn, red pepper, onions, cranberries and carrot.

2. In a separate bowl blend garlic, soy sauce, lemon juice and olive oil.

3. Pour olive oil mixture over salad to evenly coat.

Makes 8 servings
Calories: 300
Total fats: 19g
Saturated fat: 3g
Carbs: 31g
Protein 5g

Meatballs

2010-02-05T08:09:00.000-05:00

Ingredients:
1 1/2 pounds of horsemeat (or if you can't find this use lean turkey or chicken or even extra lean ground beef)
1/2 cup chopped onion
1 egg slightly beaten
1 cup oat bran or breadcrumbs
2 tbsp fresh parsley, finely chopped
2 tbsp fresh basil, finely chopped
2 tbsp oregano (use fresh if you can, but I didn't put any in at all)
2 cloves garlic, chopped
1 tsp salt
1 tsp ground black pepper

Preparation:

1. Preheat oven to 400

2. In a large bowl place egg and oat bran. Add spices and mix well. Add remaining ingredients and mix well. Ask your kids to put their hands in the mess and make the meatballs. They'll like it, and you won't have to do it!! Win, win! Place on foil covered baking sheet and bake for 20 minutes.

Iced Green Tea with Ginger

2010-02-04T14:58:00.000-05:00

I remember a particular snow day when I was 13, my mom sent us three kids over to an elderly friend's house a few blocks away to shovel his sidewalks. When we finished and came into the house, my mom offered to make us some hot chocolate. We had worked SO hard (in our minds, we had really exerted ourselves) and were so warm from working up a sweat in our winter coats, that we couldn't possible think about drinking something hot. I remember we asked for iced tea. And Mom agreed to our request!! And it was wonderful!

Whenever I feel like a big glass of iced tea in the winter, I think of that day. Recently I made Iced Green Tea with Ginger! Here's what I did.

1. Boil 8 cups of water in a kettle.
2. While it boils, cut up fresh ginger into very small pieces.
3. Pour the water over 8 bags of green tea and throw in the ginger pieces (about 2-3 tbsp)
4. Let steep for 5 minutes. Put in refrigerator for several hours.
5. Pour over ice and enjoy!

Baked Oatmeal

2010-02-04T14:37:00.002-05:00

I had a friend over for breakfast today. I served this oatmeal, scrambled eggs (mostly whites), and blueberry smoothies. I believe I'll be making this again very soon, but if the kids are going to eat it with me I'll have to leave out the almonds! The recipe is from Tosca Reno's The Eat Clean Diet Cookbook.

Ingredients:
2 cups old-fashioned oats
2 cups skim milk
1/2 tsp vanilla
1/2 cup slivered almonds
1/2 cup dried cranberries (or maybe raisins)
1 large firm apple, grated (do not peel first)
4 tbsp maple syrup

1. Preheat oven to 400. Coat a 3 quart casserole dish with cooking spray
2. Combine all ingredients in a large bowl.
3. Place the mixture in the casserole dish. Bake uncovered for 45 minutes.

I didn't do it, but I think adding cinnamon in this dish would have been perfect! I can't wait to try it again. It smelled glorious, and while it was baking I had time to clean up the kitchen and prepare the rest of breakfast!

Grilled chicken salad

2010-01-12T17:40:00.002-05:00

It's a salad. No real need for a recipe. But this one is so good and so good for you that I must encourage you to try it.

Ingredients:

Lettuce torn into manageable pieces(any kind but iceberg if you can)
Tomatoes diced
Radishes sliced
Red onions chopped (optional, but I'm telling you they make this really special)
Chicken breast
Montreal chicken spice (not necessary but GOOD)
balsamic vinegar
olive oil
blue cheese crumbled

Grill or broil the chicken breast. I think that broiling is the best way to go. The breast stays juicy and tender. I sprinkle Montreal chicken spice on one side and broil on high for 5-7 minutes each side (or until no longer pink inside). While the chicken is cooking, make your salad. When the chicken is done but still warm, slice it into strips and plop it in the salad. Drizzle with equal parts balsamic vinegar and olive oil. I don't even bother to mix them together first. And 2 tsp. of each is about right for one big portion. If you like bleu cheese, crumble 2 tbsp over the top of your amazing salad.

And there you have your healthy protein, carbs, and good fats all there in one bowl. So satisfying that you won't crave anything till supper except for perhaps more salad!!

Raspberry Muffins

2009-11-08T10:30:00.002-05:00

Raspberry Muffins

1/2 cup white flour
1 cup whole wheat flour
2 tsp baking powder
1/2 tsp salt
1 egg
3/4 cup milk
1/4 cup applesauce
1/2 tsp. vanilla
2 cups frozen raspberries

Streusel topping:
3 tbsp flour
3 tbsp. brown sugar
1/2 tsp. cinnamon
2 tbsp butter

Grease 12 muffin cups or line with silicone cups

Mix dry ingredients in a bowl. In a seperate bowl beat the egg, then add milk, applesauce, and vanilla, mixing well. Pour wet ingredients into dry ingredients. Stir until just moistened. Stir in raspberries.

Spoon batter into muffins cups until 2/3 full. Sprinkle with steusel topping on each muffin. Bake in preheated oven at 400 for 18 minutes or so.

Oatmeal Raisin Cookies

2009-05-05T21:22:00.005-04:00

Just to warn you: there is NO sugar or other sweeteners in these cookies so they are definitely not sweet. All 3 of my boys ate these right up, however, and never commented on their healthiness.

Just look at the ingredients, would you? I could justifiably serve these for breakfast (with a glass of skim milk and scrambled egg whites). I think I just planned tomorrow's déjeuner.

1 c. whole wheat flour
1 c. oatmeal
1 tsp. ground cinnamon
1 tsp. baking powder
1/2 tsp. baking soda
1/4 tsp. ground nutmeg
1/4 tsp. ground cloves
1/2 c. raisins
1 c. unsweetened applesauce
1/4 c. water
1/3 c. olive oil
2 eggs
1 tsp. vanilla extract
1/4 tsp. salt

Combine all ingredients in a mixing bowl. Beat well. Drop by spoonfuls onto a lightly oiled baking sheet. Bake in a 375 degree oven for 10 to 15 minutes or until browned. Makes 48 cookies.

Cuban Black Beans and Rice

2009-02-09T13:54:00.005-05:00

Ingredients:
2 cans black beans
1 can tomato paste
1 medium onion (chopped)
2 cloves garlic (minced)
1 jalepeno (chopped)
1 tbsp. olive oil
1 cup water

1. Sauté onions, garlic, and jalepeno in oil until onions are translucent

2. Add beans (rinsed and drained), tomato paste, and water (add more water if mixture seems too thick).

3. Heat to boiling and then simmer on low (uncovered) for 30 minutes (or transfer to crockpot)

4. Serve over rice. A very nice accompaniment to this dish is orange slices.

You can save more money on this dish by buying dried black beans. You need to remember to soak them overnight, so I use cans when I forget to do that.

Participate with us on Wednesdays for Rice and Beans night. See what you can do to help with the world's hunger problem by putting the money you save (by eating an inexpensive meal like this) towards a project.

Power Oatmeal Pancakes

2009-02-09T13:34:00.004-05:00

Ingredients:
6 egg whites (beaten until fluffy)
1/2 cup low-fat cottage cheese
1/2 cup oats
1 scoop vanilla protein powder*
1/4 cup wheat germ
1/4 cup flax seed (grind in a coffee grinder or food processor before adding to mixture)
1 tsp. baking powder
1 tbsp olive oil
1/2 tsp. cinnamon

1. Put all ingredients except beaten egg whites in a food processor or blender and pulse until mixture is uniform

2. Pour blended ingredients into a bowl and add the egg whites. Fold until just blended.

3. Prepare a griddle (or non-stick frying pan) with cooking spray. Ladle 1/3 cup of pancake batter onto the griddle and cook until both sides are brown. Important to cook on medium-low. Don't try to turn over too quickly. These take quite a bit longer than regular pancakes.

(recipe adapted from Tosca Reno's The Eat-Clean Diet Cookbook)

*if you don't have protein powder, I think that they'd work well without it. I make another version of these protein pancakes that doesn't call for the powder.

Don't ruin the health benefits of these by pouring maple syrup all over them. Warm a tablespoon of sugar-free jelly in microwave and use that as a substitute for the syrup. Or plop a spoonful of unsweetened applesauce on the top. This recipe makes about 6 pancakes. Eat two for a serving.

Jill's Dump

2009-01-10T17:04:00.005-05:00

1 lb, cooked ground horsemeat (or use ground beef) seasoned with package of taco seasoning
1 can of creamed corn
1 can of diced tomatoes
1 jar of green salsa
1 can of green chilies
4 cups chicken broth
2 tsp. (or more) red pepper flakes
handful of fresh cilantro (if you have it)

Throw all ingredients in a pot. Heat to boiling and simmer for 10-15 minutes

Spoon into bowls and plop a spoonful of sour cream on the top. Serve with slice of homemade whole wheat bread or whole wheat crackers.

This soup was named by Sam because I just dumped this together one night when I had no other great supper ideas. The bowls were empty in a flash!

Salsa

2009-01-08T20:22:00.002-05:00

I've been making my own salsa. It's cheaper (by far) and maybe tastier than the grocery store brands. I don't make it from fresh tomatoes or it would not be a savings (at certain times of the year).

Can of diced tomatoes
Onion (1/2 large or whole medium)
Garlic (2-3 cloves)
Fresh cilantro (handful)
Chili powder (1-2 tbsp)
Salt (2tsp)
Dash of sugar

Plop a can of diced tomatoes in a saucepan and start cooking them on medium high.

While they cook, chop up onions, garlic, and fresh cilantro. Throw all that in with the tomatoes and add chili powder, salt, dash of sugar (or Splenda), and any other spice you feel like adding to the mix.

Simmer all this for 20-30 minutes, and voila...homemade salsa.

Grilled Tilapia

2009-01-07T20:26:00.001-05:00

Frozen (or fresh) tilapia fillets
Can tomato sauce
Olive oil
Parmesan cheese (grated)

Season tilapia with Italian seasonings (Mrs. Dash is a good idea)

Grill or broil the fillets for about 4 minutes on each side

To serve, pour warm tomato sauce over the fish and top with a grated Parmesan cheese.

This is incredibly simple and delicious and SO good for you. If you don't think you are a "fish person", just try this once. The fish is very mild and doesn't have that distinctive fishy taste. Serve with steamed green beans and rice or a baked potato.

100% Whole Wheat Bread

2008-10-22T22:53:00.001-04:00

Well okay, I'm not really going to post a recipe here. I'm just going to do my best to encourage you to make your own bread. There are so many reasons that you should. I mean, have you read the list of ingredients on a bread bag lately?? Not only do I love the feeling of making the bread my family eats with my own two hands and the wonderful smell that fills the house when it is baking, I feel really good serving my kids something as nutritious (and delicious) as this bread.

Two years ago, I had no clue how to bake bread. I was afraid to try. I thought it would be really hard. But I really wanted a healthier (and cheaper) option. And that is when I found Beth Scott. I purchased her e-book (I think I paid $19). It was so detailed with pictures and step-by-step for the beginner. (If you go to the site and scroll down a ways, you'll see my testimonial and some pictures that I sent her.) I've been baking bread almost every week ever since, and I couldn't be happier about it (unless I could get someone to slice it for me).

Try it; you'll love it. I promise.

Crockpot Applesauce

2008-10-11T14:54:00.001-04:00

20 large apples, peeled, cored, and sliced or cut in chunks
1 cup water
2 tsp. cinnamon
1/2 cup sugar

Put all ingredients into crockpot. Cover and cook on low 8-10 hours (high 3-4). For chunky sauce, break up the pieces with a potato masher.

After cooking: For smooth sauce, pour into blender and blend to desired consistency.

Peeling, coring, and cutting all the apples takes a lot of work, but the wonderful smell of apples and cinnamon filling up your home will be worth it. You certainly don't need to light your Yankee candle on the day you make this!!!

Heather's Zippy Broccoli

2008-10-07T15:47:00.001-04:00

7 cups fresh broccoli florets
2 tbsp. olive oil
1 tbsp. lemon juice
2 garlic cloves
1 tsp. salt
1 tsp. hot pepper sauce (optional)

1. Steam broccoli (be careful to not do this too long) and drain.
2. While the broccoli steams, mix the other ingredients together. After the broccoli is steamed and drained, toss the oil/lemon mixture to coat.

My boys LOVE this. When they see we are having broccoli for supper, they ALWAYS ask, "Is it Zippy Broccoli?" with a lot of hope in their voices, and there are lots of groans if that is NOT what I'm serving.

**This recipe came from my best friend from Cedarville. She is an excellent mother AND cook!

Chicken Tacos

2008-10-06T16:51:00.001-04:00

2 lbs. chicken breast (cut in very thin strips)
1 tbsp. olive oil
1 tbsp. chili powder
2 tsp. cumin
2 tsp. of sugar or Splenda
3 tbsp. fresh cilantro

other ingredients:
whole wheat tortillas (heated in oven)
cheddar cheese (grated)
lettuce (shredded)
low-fat sour cream

Heat oil in large non-stick skillet. Cook the chicken strips in the oil until cooked, turn down heat and add the spices and sugar or Splenda. Right before serving, add the fresh cilantro. Serve chicken on whole wheat tortillas. Top with lettuce, green salsa, dollop of low-fat sour cream, and grated cheddar cheese.

These would be good with tomato salsa, but the green salsa and the cilantro are a wonderful combination.

Peanut Butter Protein Balls

2008-10-06T16:41:00.001-04:00

1/2 cup of honey
2/3 cup of natural peanut butter (100% peanuts)
1 cup chocolate-flavored protein powder
3 1/2 cups crispy rice cereal

Mix the honey, peanut butter, and protein powder together completely (this is easier if the honey and peanut butter are room temperature). Slowly add the rice cereal and carefully stir until mixed. Use a cookie baller or your hands to roll the mixture into balls of desired size. Refrigerate the balls for about 30 minutes to firm them up.

This recipe came from a book called The Healthiest Kid in the Neighborhood by William Sears, M.D., Martha Sears, R.N., James Sears, M.D., and Robert Sears, M.D.

These receive high praise from all my kids, Mark, and even a neighbor friend who asked me tonight to give his mom the recipe. And I love them because they are so good for them (they don't know that, though)

Indian Chicken Curry

2008-10-06T15:54:00.001-04:00

2 lbs. chicken breasts cut up
1/4 tsp. garlic powder
1/4 tsp. ground cinnamon
1/4 tsp. ground cloves
1/2 tsp. ground ginger
2 tbsp plain yogurt
1 cup onions chopped
2 tbsp. tomato paste
4 tbsp. olive oil (or another good oil--maybe canola)
2 tsp. salt
1 tsp. red pepper flakes
fresh mushrooms (a lot)

Clean and wash the chicken. In a large deep pan heat the oil. Add the onions and sauté until golden brown. Add yogurt, tomato paste and all the spices. Let simmer on slow heat for 15 minutes, or until a thick paste has formed. Add chicken pieces and mushrooms. Let cook on medium heat for about 25 to 30 minutes until most of the liquid disappears. Serve with rice. Of course, brown rice is your better choice, but it is more tasty with white, for sure.

Healthy Salmon Cakes

2008-10-06T15:12:00.001-04:00

serves 6
2 cans (240g) cans red salmon
1/4 cup oats
1/2 cup low-fat cottage cheese (drained)
2 egg whites
2 tbsp chopped fresh chives (or fresh green onions)
2 tbsp chopped fresh cilantro
salt
pepper

1. Mix all ingredients together.
2. If the mixture is too soft add more oats.
3. Shape into cakes
4. Spray non-stick frying pan and cook until golden on each side

These are so easy to make, so nutritious, and very easy on the grocery budget.

(The following info is estimated and not exact)
Serving size: 1 cake
Calories: 153
Carbohydrates: 4g
Protein: 20g
Fiber: .5 g