Here are some Bean Recipes:
How to make “recipe Ready” beans
2/3 cup dried beans to 3 cups of water. Cook in crock-pot on high for 4 hours. Drain and rinse beans. They are now “recipe ready”.
OR
2/3 cup beans with 4 cups water cook in crock-pot on low for 4 hours, turn off and soak for 3-4 hours more. Drain and rinse beans. They are now “recipe ready”.
Note: Smaller beans cook faster than larger beans and elevation can make a difference on how they cook as well.
Black Bean & Cheese Bake
1 ½ cups “recipe ready” black beans
2 cups cheddar cheese, shredded
3 large flour tortillas sliced into strips
12 oz. salsa
4 oz green chilies, drained
1 cup Monterey jack cheese, shredded
Preheat oven to 350 degrees. Lightly spray 9x 13 baking dish with no stick spray. Layer in the following order: tortilla strips, half of black beans, 1 cup cheddar cheese, ¾ cup salsa, tortilla strips. Next, layer 1 cup cheddar cheese, green chilies, ¾ cup salsa. Last. Layer tortillas, remaining black beans and top with1 cup Monterey jack cheese. Cover with foil that has been sprayed with no-stick cooking spray and bake 50 minutes. Uncover and bake an additional 10 minutes. Serve with diced fresh tomatoes and sour cream.
Vegetarian Chili
1 ½ cups “recipe ready” garbanzo beans
1 ½ cups “recipe ready” kidney beans
1- 14 oz cans diced tomatoes
1 – 8 oz can tomato sauce
1 lg onion, chopped
2-3 tsp chili powder
½ tsp dried oregano
Combine all ingredients into a crockpot. Cover and cook on low for 4-5 hours or on High for 2-21/2 hours.
Stove-Top Tamale Pie
1 lb ground beef
1 cup chopped onion
1 1/21 cups “recipe ready” Kidney beans
1 (14.5 oz) can diced tomatoes (undrained)
1 (15 oz) canned corn (drained)
1 (8oz) tomato sauce
2 tsp chili powder (more if you like)
1 package(8 oz) corn muffin mix (and ingredients on the box)
½ cup shredded cheddar cheese
Brown meat and onion in a large skillet; Drain excess fat. Stir in beans, tomatoes, tomato sauce, corn and chili powder. Bring to a boil. Reduce heat to low; cover and simmer for 10 minutes. Meanwhile prepare corn muffin mix as directed on package. Drop small spoonfuls on batter over meat mixture. Cover. Cook on low heat 15 minutes or until corn bread is cooked through. Sprinkle with cheese. Cover. Cook until cheese is melted.
One-Dish Rosemary Chicken & White Beans
2 tsp olive oil
1 ½ tsp dried rosemary
¼ tsp salt
¼ tsp black pepper
8 skinless and boneless chicken thighs (about 1 lb)
1 (14.5 oz) can stewed tomatoes, undrained
1 ½ cups “recipe ready” navy beans
¼ cup olives, chopped
Heat olive oil in large skillet over medium heat. Combine rosemary, salt, and pepper; sprinkle over one side of chicken. Place chicken in pan with seasoned side down, cook 3 minutes. Reduce heat and turn chicken. Add tomatoes and beans, cover and simmer 10 minutes or until chicken is done. Top with olives
Quick Bean ‘n’ cheese Enchiladas
2 cups “recipe ready” Pinto Beans
½ cups bottled salsa or picante sauce
8-10 corn tortillas
½ pound cheddar cheese, divided
1 can (20 oz) enchilada sauce
garnish optional: shredded lettuce and sour cream
Mash beans with salsa. Spoon bean mixture down center of each tortilla, diving evenly; Cut half of cheese into 8 sticks. Place one stick of cheese over beans on each tortilla to enclose. Place seam side down in greased shallow baking dish. Pour enchilada sauce over all. Grate remaining cheese and sprinkle over sauce. Bake in preheated over, 350 degrees for 15 minutes. Top with lettuce and sour cream.
Lazy Lentil Loaf
1 lb. ground beef
½ cup chopped onion
½ cup lentils
1 cup catsup
½ cup saltine crackers crushed, or bread crumbs
add ½ cup dried lentils to 3 cups of water in a medium pot and bring to a full boil. Reduce heat and simmer for 10-15 minutes or until tender. Drain water from lentils. Mix all ingredients together well. Put mixture in bread or loaf pan. Bake at 350 degrees for 45 minutes.
Thursday, September 25, 2008
Monday, July 21, 2008
10 other uses for around the house items...
10 New Uses for Lemon
“Lemon juice is the strongest food acid in our kitchens, strong enough to make life unbearable for most bacteria,” says Robert Wolke, professor emeritus of chemistry at the University of Pittsburgh and the author of What Einstein Told His Cook 2: The Sequel, Further Adventures in Kitchen Science (W. W. Norton, $26).
Use Lemon to:
1. Sanitize a chopping block. Run a slice of lemon over the surface to disinfect.
2. Eliminate the browning that occurs when food sits out too long. Sprinkle apple or pear slices with lemon juice before serving, or squeeze a bit into guacamole and give it a stir.
3. Remove tough food stains from plastic and light-colored wooden cutting boards. Slice a lemon in half, squeeze the juice onto the soiled surface, rub, and let sit for 20 minutes. Rinse with water.
4. Fade tea stains on cloth. Dilute lemon juice with an equal amount of water. Use an eyedropper or a Q-tip to make sure the juice targets the stain. Thoroughly flush with cool water.
5. Decorate on the cheap. Fill a glass bowl with lemons for a sunny centerpiece. Or display a row of them along a windowsill.
6. Relieve a sore throat. Cut a lemon in half. Skewer one half over a medium flame on a gas stove or an electric burner set on high and roast until the peel turns golden brown. Let cool slightly, then mix the juice with 1 teaspoon of honey. Swallow the mixture.
7. Whiten fingernails. Rub a wedge on the surface of your nails.
8. Shine the interior of copper cookware. Sprinkle a lemon wedge with salt, then scrub.
9. Brighten laundry whites. Add 1/2 cup lemon juice to the wash cycle of a normal-size load.
10. Remove soft cheese or other sticky foods from a grater. Rub both sides of the grater with the pulp side of a cut lemon.
10 New Uses for Newspaper
“Newspaper, by design, is a very absorbent product, because it has to absorb ink. But that also means it is equipped to absorb all sorts of moisture, including moisture and the resulting odors found in shoes, in vegetable drawers, and elsewhere,” says Chris Morrissey, vice president of marketing for Sun Chemical, in Northlake, Illinois, the world’s largest printing-ink manufacturer.
Use Newspaper to:
1. Deodorize food containers. Stuff a balled-up piece of newspaper into a lunch box or thermos, seal it, and let sit overnight.
2. Ripen tomatoes. Wrap them individually and leave them out at room temperature.
3. Pack delicate items.Wrap frames and figurines with several pieces of newspaper, then crumple the remaining sections to fill extra space in the box.
4. Wipe away tough streaks on glass. Use newspaper with cleaning fluid to clean mirrors and windows.
5. Preserve antique glass. Some older frames have finishes on the glass that can be damaged by cleaning solutions. Remove smudges by rubbing with newspaper dipped in a solution of one part white vinegar and one part warm water. Let air-dry.
6. Dry shoes. Place crumpled paper in them overnight.
7. Wrap gifts. Use the comics to wrap a child’s birthday gift, or try the wedding announcements for an engagement gift.
8. Create a home for slushy snow boots. During the winter, keep a pile of newspaper near the entryway. When your little snowmen and -women come home, they can toss their winter wear onto the newspaper instead of creating puddles on the floor.
9. Prepare a garden. In the fall, mow a patch of lawn to make room for a dedicated bed. Cover it with four layers of newspaper, then a four-inch layer of shredded leaves or bark mulch. Hose it down. Come spring, the compost blanket will have smothered the grass roots, and the bed will be primed for planting.
10. Keep the refrigerator vegetable drawer dry and free of smells. Line the bottom with newspaper.
10 New Uses for Coffee Filters
About 100 years ago, a German housewife named Melitta Bentz punctured the bottom of a brass pot, lined it with blotting paper, and — voilà! — made the first coffee filter. Almost a century later, a perfected version of Bentz’s design is still used. “Coffee filters aren’t as likely to crumple or dissolve in water as typical paper because they have better ‘wet strength,’ thanks to longer fibers,” says Melinda McDonald, communications manager for Bunn, a beverage-equipment manufacturer. “Additionally, the fluted sides and cupcake shape allow substances to flow through the filter freely and prevent grains from flowing over the sides.”
Use Coffee Filters to:
1. Diffuse the flash on a camera. When you’re taking a close-up, soften the brightness by placing a coffee filter over the flash.
2. Strain wine from a bottle with a broken cork. Place the filter over a pitcher or a carafe and slowly pour the wine into it.
3. Serve popcorn or other snacks. The filters act as disposable bowls, so there’s no dishwashing.
4. Make yogurt dip. Use a rubber band to secure a paper coffee filter over the mouth of a deep cup or jar. Slowly pour 8 ounces of plain yogurt onto the filter. Let drain for one hour. In a bowl, mix the thickened yogurt with 1 small minced garlic clove, 1 tablespoon chopped fresh parsley, and salt and pepper to taste. Serve with crackers.
5. Heat up leftovers in the microwave. Use a filter as the protective covering over a bowl or a plate.
6. Prevent soil from draining out of flowerpots. When repotting, place a filter at the bottom, over the drainage hole, then add the soil.
7. Prevent scuffs and scratches on fine china. Use flattened coffee filters as spacers when you stack your dishes.
8. Protect hands from Popsicle drippage. Slide the wooden stick of an ice pop through a coffee filter so your hands stay mess-free.
9. Serve pita sandwiches. A circular filter is the perfect size for carrying a sandwich on the go.
10. Clean windows and glass when you’re out of paper towels. Coffee filters leave no lint or other residue.
10 New Uses for Olive Oil
“Olive oil is a good lubricant because its molecules easily slide past one another, thereby helping solid objects to overcome friction,” says Wolke. “Its film also fills up microscopic rough spots in surfaces, making them look polished and shiny.”
Use Olive Oil to:
1. Shave. Olive oil can provide a closer shave when used in place of shaving cream.
2. Shine stainless steel. Many cleaning standbys, such as ammonia, can dull and even corrode chrome and stainless steel. Olive oil, however, is a safe and effective shining agent.
3. Remove eye makeup. Dab a little under the eyes and rinse off with a washcloth.
4. Prevent wax from sticking to a candle holder. Rub a thin coat on the base of the holder before inserting a candle. Dripped wax should peel away easily.
5. Care for your pet. Add 1/8 to 1/4 teaspoon to your cat’s food to help prevent hair balls.
6. Moisturize cuticles. Apply a small amount of olive oil to the nail beds.
7. Treat dry skin. Rub a thin layer over the skin after a shower or a waxing.
8. Unstick a zipper. Using a Q-tip, apply a drop to lubricate the teeth. (Avoid touching the fabric.) The zipper should move up and down freely.
9. Dust wooden furniture. Apply a bit of oil to a cloth and wipe.
10. Silence squeaky doors. Lubricate hinges by applying a small dab to a cloth, then wiping the top of the hinges so that the oil runs down the sides.
10 New Uses for Dryer Sheets
Static builds up when fabrics rub together and exchange electrons,” says Behnam Pourdeyhimi, director of the Nonwovens Cooperative Research Center at North Carolina State University, in Raleigh. “Dryer sheets contain positively charged ingredients that are released by heat and movement, such as the tumbling motion of the dryer. These ingredients bond loosely to any negatively charged fabric surface, such as a piece of clothing with static cling, neutralizing the charge and acting as a lubricant.”
Use Dryer Sheets to:
1. Freshen smelly shoes. Insert a dryer sheet into the offending pair and let sit overnight.
2. Remove static from clothing, hair, TV screens, and computer monitors. Wipe the surface with a sheet.
3. Clean pet hair from the floor or furniture. Rub a dryer sheet over the spot where Fluffy left her fur.
4. Replace a sachet. Keep a dresser drawer smelling fresh and clean by placing a dryer sheet on the bottom of it.
5. Loosen caked-on food from a pan. Place a fresh sheet in the bottom of a dirty pan, fill with lukewarm tap water, and let sit in the sink overnight. The pan will be easier to clean in the morning.
6. Tackle suitcase and gym-bag odors. Place a dryer sheet in your suitcase or gym bag so your clean clothes won’t take on the odors of the dirty ones.
7. Prevent old books from smelling musty when in storage. Stick a dryer sheet between the pages of your beloved copy of Pride and Prejudice.
8. Wipe up sawdust after working in the garage. Rub a dryer sheet over the fine wood particles.
9. Prevent thread from tangling when sewing. Run a threaded needle through a dryer sheet right before you begin your handiwork.
10. Dust venetian blinds. Close the blinds, then wipe up and down with a dryer sheet.
10 New Uses for Baking Soda
Baking soda, or sodium bicarbonate, first hit the mass market in 1846, when Dr. Austin Church and John Dwight began selling their red-labeled soda packages. “Not only does baking soda neutralize odiferous fatty acids but it also attacks grease by turning it into — believe it or not — soap,” says the University of Pittsburgh’s Wolke. Fact: More than 100 tons of the refrigerator staple were used to clean the Statue of Liberty’s inner copper walls during its 1986 restoration.
Use Baking Soda to:
1. Exfoliate skin. Wash your face, then apply a soft paste made of three parts baking soda and one part water. Massage gently with a circular motion, avoiding the eye area; rinse clean.
2. Erase crayon, pencil, ink, and furniture scuffs from painted surfaces. Sprinkle soda on a damp sponge, rub clean, and rinse.
3. Unclog a drain. Pour 1/2 to 1 cup of baking soda down the drain, then slowly pour 1/2 to 1 cup of white vinegar after it. Let sit for five minutes (covered, if possible). Follow with a gallon of boiling water.
4. Remove tough stains from enameled cast iron and stainless steel. Scrub enameled cast iron with a soft nylon brush and a thick paste of baking soda and water. Clean stainless steel with a soft cloth and 4 tablespoons of baking soda dissolved in 1 quart of water. Wipe dry with a clean cloth.
5. Scrub pans. Sprinkle soda on crusted casseroles and roasting pans and let sit for five minutes. Lightly scrub and rinse.
6. Brush teeth. Use a paste of baking soda and water.
7. Fight class-B fires (flammable liquids, such as gasoline, oil, and grease). Baking soda can be used to smother only a small flame.
8. Deodorize. Dust baking soda under your arms to absorb body odor.
9. Clean up minor oil and grease spills on a garage floor or driveway. Sprinkle baking soda on the spot and scrub with a wet brush.
10. Settle a stomach during occasional indigestion. Stir 1/2 teaspoon of baking soda into 1/2 cup of water and drink for a safe and effective antacid.
10 New Uses for Vinegar
“Vinegar is a strong preservative because its acetic acid kills the microbes and bacteria that could cause food to spoil,” says Michael Doyle, director of the Center for Food Safety at the University of Georgia, in Griffin. “It’s also a good deodorizer — the acid neutralizes basic compounds, such as those found in degrading meat, that can be volatile and unpleasant.”
Use White Vinegar to:
1. Pinch-hit for lemon in a savory recipe. Use 1/2 teaspoon of vinegar in place of 1 teaspoon of lemon juice.
2. Remove coffee or tea stains from the bottom of a cup. Swish 2 tablespoons of vinegar around in the cup, then wash as usual.
3. Treat oily hair. Vinegar is a good degreaser for oily hair because it helps adjust pH levels. Shampoo your hair as usual, rinse, then pour 1/4 cup over it and rinse again.
4. Wipe salt stains off boots. Dip a cloth or an old T-shirt into vinegar, then wipe away the white residue.
5. Make wool sweaters fluffier. Drop in a couple of capfuls of vinegar during the rinse cycle for an extra-soft feel.
6. Deodorize a garbage disposal. Make vinegar ice cubes and feed them down the disposal. After grinding, run cold water through the drain.
7. Clean a teakettle or a coffeemaker. Boil a mixture of water and vinegar in a teakettle, then wipe away the grime. Fill the reservoir of a coffeemaker with a mixture of vinegar and water and run it through a brewing cycle. Follow this with several cycles of water to rinse thoroughly.
8. Clean a dishwasher. Once a month, with the machine empty, run a cup of vinegar through an entire cycle to reduce soap buildup on the inner mechanisms and glassware.
9. Remove stubborn price tags or stickers. Paint them with several coats of vinegar, let the liquid soak in for five minutes, then wipe away the residue.
10. Kill weeds between cracks in paving stones and sidewalks. Fill a spray bottle with straight vinegar and spray multiple times. (Be careful not to get any on the surrounding grass, as it will kill that too.)
10 New Uses for Ziploc Bags
In 1963 a unique bag with a plastic zipper seal was introduced at a packaging trade show. Most recently, the seal’s strength was demonstrated at a Riverton, Wyoming, school, where eighth-grade students discovered an uneaten sandwich in a Ziploc bag at the bottom of a locker. It had been there for months. Students were so impressed with the bag’s ability to seal in the odor (and mold growth) that they actually sent a thank-you letter (along with the sandwich) to the manufacturer, SC Johnson. In a letter back to the students, H. Fisk Johnson, the company chairman, called the locker “one of the toughest product test sites we’ve ever discovered.” Good thing Mom didn’t use wax paper.
Use Ziploc Bags to:
1. Knead dough. Place dough in a Ziploc bag so your fingers don’t get sticky. Or slip your hand into the bag and wear it like a glove. 2. Store panty hose. Nude, Tan, Nearly Naked — they look the same out of the package. Tear off the corner of the package listing the brand, size, and color, then slip it into a bag. Store each pair in its own bag to keep hose organized and prevent snags.
3. Remove chewing gum or candle wax from a tablecloth, a couch, or carpeting. Gently rub gum or wax with a Ziploc bag filled with ice cubes until the substance hardens. Shatter gum with a blunt object, then vacuum up the chips. Carefully peel off frozen wax with a plastic spatula.
4. Pipe frosting. Snip off a tiny corner to use a Ziploc as a pastry bag.
5. Store homemade soup. Fill up bags, then lay them flat in the freezer. When the bags of soup freeze flat, you’ll be able to pile them up like stacked books for easy, space-saving storage.
6. Protect precious cargo. No bubble wrap? Slip a straw into the top of a nearly closed Ziploc bag and inflate. Remove the straw and seal to make a cushion. (Heirlooms, however, should wait for that bubble wrap.)
7. Break up graham crackers or vanilla wafers to make a piecrust. Fill a bag with the cookies, then roll a rolling pin over it.
8. Prevent a handbag from turning into a snow globe. Store pressed powder and other compacts in Ziploc bags.
9. Gather herbs from the garden. Before winter frost sets in, wash, pat dry, and freeze the herbs in Ziploc bags.
10. Ice an injury. Fill a bag with ice cubes to create a cold compress.
10 New Uses for Velcro
Velcro, whose name is a combination of the French words velour and crochet, was developed in the early 1940s, after Swiss inventor George de Mestral returned home from a walk with his dog and noticed that pesky cockleburs had stuck to his pants and his dog’s coat. Examining the burrs under a microscope, de Mestral found the basis for a unique two-sided fastener — one side with stiff hooks (like the burrs) and the other with soft loops (like the fabric of his pants).
Use Velcro to:
1. Hang pieces of art or photos on a wall. Stick several strips of Velcro to the wall and to the back of a lightweight frame.
2. Prevent a jacket or a blouse from gaping open. Sew small pieces of Velcro between the buttons to create a smooth surface.
3. Keep a rug in place. Stick pieces of Velcro to the floor and to the bottom of the rug.
4. Stop seat cushions from sliding off kitchen chairs. Place strips of Velcro on the chair and on the cushion.
5. Organize toys. Affix a Velcro strip to the wall and Velcro pieces to stuffed animals to make cleanup fun for toddlers.
6. Keep track of the remote. Use Velcro to attach the remote to the side of the TV when it’s not in use.
7. Remove pills from sweaters. Use the hook side of Velcro to pull off pesky balls.
8. Restrain wayward cords. Keep them in one place with a strip of Velcro.
9. Keep a pen or paper handy. Place a small piece of Velcro next to a desk calendar and on a pen so you can jot down to-dos ASAP. In the car, stick a notepad to the dashboard or the door of the glove compartment and you’ll always have paper for a brilliant thought or a last-minute errand.
10. Picnic in peace. Keep a tablecloth from flying away by applying Velcro to the underside of the cloth and to the picnic table.
11 New Uses for Salt
Think twice before you toss that spilled salt over your shoulder — the flavor enhancer is incredibly useful. “Salt has an affinity to water and can draw moisture out of many foods,” says Wolke. “Grains of table salt are also very hard, which is why they act as a handy abrasive.”
Use Salt to:
1. Make eggs or cream whip up faster and higher. Add a pinch of salt before beating.
2. De-ice sidewalks. In a pinch, it can be used as a substitute for rock salt.
3. Keep chicken or turkey moist. Rub salt in the cavity of the bird before cooking.
4. Prevent sautés made with eggplant or zucchini from getting watery. Sprinkle salt on these vegetables before cooking. 5. Eliminate sticky residue from an iron. Run the hot iron (no steam) over plain paper sprinkled with salt.
6. Clean drains. Pour a hot, strong solution (1/2 cup salt for every quart of water) down the drain.
7. Remove dirt from leafy vegetables, such as spinach. Wash the vegetables in a bath of salt water.
8. Prevent frost from accumulating inside car windows. Rub the glass with a solution of 2 teaspoons of salt in 1 gallon of hot water. Wipe dry.
9. Remove sangria and red-wine stains from your washables. Stretch the fabric over a bowl, cover the stain with salt, and carefully pour boiling water over it.
10. Keep shells from cracking when boiling eggs. Add a few pinches of salt to the water.
+ one more
11. Chill a bottle of bubbly — fast. Place ice around its base in an ice bucket; sprinkle with a few tablespoons of salt. Layer salt and ice until they reach the neck. Fill with water. Wait 10 minutes; serve.
“Lemon juice is the strongest food acid in our kitchens, strong enough to make life unbearable for most bacteria,” says Robert Wolke, professor emeritus of chemistry at the University of Pittsburgh and the author of What Einstein Told His Cook 2: The Sequel, Further Adventures in Kitchen Science (W. W. Norton, $26).
Use Lemon to:
1. Sanitize a chopping block. Run a slice of lemon over the surface to disinfect.
2. Eliminate the browning that occurs when food sits out too long. Sprinkle apple or pear slices with lemon juice before serving, or squeeze a bit into guacamole and give it a stir.
3. Remove tough food stains from plastic and light-colored wooden cutting boards. Slice a lemon in half, squeeze the juice onto the soiled surface, rub, and let sit for 20 minutes. Rinse with water.
4. Fade tea stains on cloth. Dilute lemon juice with an equal amount of water. Use an eyedropper or a Q-tip to make sure the juice targets the stain. Thoroughly flush with cool water.
5. Decorate on the cheap. Fill a glass bowl with lemons for a sunny centerpiece. Or display a row of them along a windowsill.
6. Relieve a sore throat. Cut a lemon in half. Skewer one half over a medium flame on a gas stove or an electric burner set on high and roast until the peel turns golden brown. Let cool slightly, then mix the juice with 1 teaspoon of honey. Swallow the mixture.
7. Whiten fingernails. Rub a wedge on the surface of your nails.
8. Shine the interior of copper cookware. Sprinkle a lemon wedge with salt, then scrub.
9. Brighten laundry whites. Add 1/2 cup lemon juice to the wash cycle of a normal-size load.
10. Remove soft cheese or other sticky foods from a grater. Rub both sides of the grater with the pulp side of a cut lemon.
10 New Uses for Newspaper
“Newspaper, by design, is a very absorbent product, because it has to absorb ink. But that also means it is equipped to absorb all sorts of moisture, including moisture and the resulting odors found in shoes, in vegetable drawers, and elsewhere,” says Chris Morrissey, vice president of marketing for Sun Chemical, in Northlake, Illinois, the world’s largest printing-ink manufacturer.
Use Newspaper to:
1. Deodorize food containers. Stuff a balled-up piece of newspaper into a lunch box or thermos, seal it, and let sit overnight.
2. Ripen tomatoes. Wrap them individually and leave them out at room temperature.
3. Pack delicate items.Wrap frames and figurines with several pieces of newspaper, then crumple the remaining sections to fill extra space in the box.
4. Wipe away tough streaks on glass. Use newspaper with cleaning fluid to clean mirrors and windows.
5. Preserve antique glass. Some older frames have finishes on the glass that can be damaged by cleaning solutions. Remove smudges by rubbing with newspaper dipped in a solution of one part white vinegar and one part warm water. Let air-dry.
6. Dry shoes. Place crumpled paper in them overnight.
7. Wrap gifts. Use the comics to wrap a child’s birthday gift, or try the wedding announcements for an engagement gift.
8. Create a home for slushy snow boots. During the winter, keep a pile of newspaper near the entryway. When your little snowmen and -women come home, they can toss their winter wear onto the newspaper instead of creating puddles on the floor.
9. Prepare a garden. In the fall, mow a patch of lawn to make room for a dedicated bed. Cover it with four layers of newspaper, then a four-inch layer of shredded leaves or bark mulch. Hose it down. Come spring, the compost blanket will have smothered the grass roots, and the bed will be primed for planting.
10. Keep the refrigerator vegetable drawer dry and free of smells. Line the bottom with newspaper.
10 New Uses for Coffee Filters
About 100 years ago, a German housewife named Melitta Bentz punctured the bottom of a brass pot, lined it with blotting paper, and — voilà! — made the first coffee filter. Almost a century later, a perfected version of Bentz’s design is still used. “Coffee filters aren’t as likely to crumple or dissolve in water as typical paper because they have better ‘wet strength,’ thanks to longer fibers,” says Melinda McDonald, communications manager for Bunn, a beverage-equipment manufacturer. “Additionally, the fluted sides and cupcake shape allow substances to flow through the filter freely and prevent grains from flowing over the sides.”
Use Coffee Filters to:
1. Diffuse the flash on a camera. When you’re taking a close-up, soften the brightness by placing a coffee filter over the flash.
2. Strain wine from a bottle with a broken cork. Place the filter over a pitcher or a carafe and slowly pour the wine into it.
3. Serve popcorn or other snacks. The filters act as disposable bowls, so there’s no dishwashing.
4. Make yogurt dip. Use a rubber band to secure a paper coffee filter over the mouth of a deep cup or jar. Slowly pour 8 ounces of plain yogurt onto the filter. Let drain for one hour. In a bowl, mix the thickened yogurt with 1 small minced garlic clove, 1 tablespoon chopped fresh parsley, and salt and pepper to taste. Serve with crackers.
5. Heat up leftovers in the microwave. Use a filter as the protective covering over a bowl or a plate.
6. Prevent soil from draining out of flowerpots. When repotting, place a filter at the bottom, over the drainage hole, then add the soil.
7. Prevent scuffs and scratches on fine china. Use flattened coffee filters as spacers when you stack your dishes.
8. Protect hands from Popsicle drippage. Slide the wooden stick of an ice pop through a coffee filter so your hands stay mess-free.
9. Serve pita sandwiches. A circular filter is the perfect size for carrying a sandwich on the go.
10. Clean windows and glass when you’re out of paper towels. Coffee filters leave no lint or other residue.
10 New Uses for Olive Oil
“Olive oil is a good lubricant because its molecules easily slide past one another, thereby helping solid objects to overcome friction,” says Wolke. “Its film also fills up microscopic rough spots in surfaces, making them look polished and shiny.”
Use Olive Oil to:
1. Shave. Olive oil can provide a closer shave when used in place of shaving cream.
2. Shine stainless steel. Many cleaning standbys, such as ammonia, can dull and even corrode chrome and stainless steel. Olive oil, however, is a safe and effective shining agent.
3. Remove eye makeup. Dab a little under the eyes and rinse off with a washcloth.
4. Prevent wax from sticking to a candle holder. Rub a thin coat on the base of the holder before inserting a candle. Dripped wax should peel away easily.
5. Care for your pet. Add 1/8 to 1/4 teaspoon to your cat’s food to help prevent hair balls.
6. Moisturize cuticles. Apply a small amount of olive oil to the nail beds.
7. Treat dry skin. Rub a thin layer over the skin after a shower or a waxing.
8. Unstick a zipper. Using a Q-tip, apply a drop to lubricate the teeth. (Avoid touching the fabric.) The zipper should move up and down freely.
9. Dust wooden furniture. Apply a bit of oil to a cloth and wipe.
10. Silence squeaky doors. Lubricate hinges by applying a small dab to a cloth, then wiping the top of the hinges so that the oil runs down the sides.
10 New Uses for Dryer Sheets
Static builds up when fabrics rub together and exchange electrons,” says Behnam Pourdeyhimi, director of the Nonwovens Cooperative Research Center at North Carolina State University, in Raleigh. “Dryer sheets contain positively charged ingredients that are released by heat and movement, such as the tumbling motion of the dryer. These ingredients bond loosely to any negatively charged fabric surface, such as a piece of clothing with static cling, neutralizing the charge and acting as a lubricant.”
Use Dryer Sheets to:
1. Freshen smelly shoes. Insert a dryer sheet into the offending pair and let sit overnight.
2. Remove static from clothing, hair, TV screens, and computer monitors. Wipe the surface with a sheet.
3. Clean pet hair from the floor or furniture. Rub a dryer sheet over the spot where Fluffy left her fur.
4. Replace a sachet. Keep a dresser drawer smelling fresh and clean by placing a dryer sheet on the bottom of it.
5. Loosen caked-on food from a pan. Place a fresh sheet in the bottom of a dirty pan, fill with lukewarm tap water, and let sit in the sink overnight. The pan will be easier to clean in the morning.
6. Tackle suitcase and gym-bag odors. Place a dryer sheet in your suitcase or gym bag so your clean clothes won’t take on the odors of the dirty ones.
7. Prevent old books from smelling musty when in storage. Stick a dryer sheet between the pages of your beloved copy of Pride and Prejudice.
8. Wipe up sawdust after working in the garage. Rub a dryer sheet over the fine wood particles.
9. Prevent thread from tangling when sewing. Run a threaded needle through a dryer sheet right before you begin your handiwork.
10. Dust venetian blinds. Close the blinds, then wipe up and down with a dryer sheet.
10 New Uses for Baking Soda
Baking soda, or sodium bicarbonate, first hit the mass market in 1846, when Dr. Austin Church and John Dwight began selling their red-labeled soda packages. “Not only does baking soda neutralize odiferous fatty acids but it also attacks grease by turning it into — believe it or not — soap,” says the University of Pittsburgh’s Wolke. Fact: More than 100 tons of the refrigerator staple were used to clean the Statue of Liberty’s inner copper walls during its 1986 restoration.
Use Baking Soda to:
1. Exfoliate skin. Wash your face, then apply a soft paste made of three parts baking soda and one part water. Massage gently with a circular motion, avoiding the eye area; rinse clean.
2. Erase crayon, pencil, ink, and furniture scuffs from painted surfaces. Sprinkle soda on a damp sponge, rub clean, and rinse.
3. Unclog a drain. Pour 1/2 to 1 cup of baking soda down the drain, then slowly pour 1/2 to 1 cup of white vinegar after it. Let sit for five minutes (covered, if possible). Follow with a gallon of boiling water.
4. Remove tough stains from enameled cast iron and stainless steel. Scrub enameled cast iron with a soft nylon brush and a thick paste of baking soda and water. Clean stainless steel with a soft cloth and 4 tablespoons of baking soda dissolved in 1 quart of water. Wipe dry with a clean cloth.
5. Scrub pans. Sprinkle soda on crusted casseroles and roasting pans and let sit for five minutes. Lightly scrub and rinse.
6. Brush teeth. Use a paste of baking soda and water.
7. Fight class-B fires (flammable liquids, such as gasoline, oil, and grease). Baking soda can be used to smother only a small flame.
8. Deodorize. Dust baking soda under your arms to absorb body odor.
9. Clean up minor oil and grease spills on a garage floor or driveway. Sprinkle baking soda on the spot and scrub with a wet brush.
10. Settle a stomach during occasional indigestion. Stir 1/2 teaspoon of baking soda into 1/2 cup of water and drink for a safe and effective antacid.
10 New Uses for Vinegar
“Vinegar is a strong preservative because its acetic acid kills the microbes and bacteria that could cause food to spoil,” says Michael Doyle, director of the Center for Food Safety at the University of Georgia, in Griffin. “It’s also a good deodorizer — the acid neutralizes basic compounds, such as those found in degrading meat, that can be volatile and unpleasant.”
Use White Vinegar to:
1. Pinch-hit for lemon in a savory recipe. Use 1/2 teaspoon of vinegar in place of 1 teaspoon of lemon juice.
2. Remove coffee or tea stains from the bottom of a cup. Swish 2 tablespoons of vinegar around in the cup, then wash as usual.
3. Treat oily hair. Vinegar is a good degreaser for oily hair because it helps adjust pH levels. Shampoo your hair as usual, rinse, then pour 1/4 cup over it and rinse again.
4. Wipe salt stains off boots. Dip a cloth or an old T-shirt into vinegar, then wipe away the white residue.
5. Make wool sweaters fluffier. Drop in a couple of capfuls of vinegar during the rinse cycle for an extra-soft feel.
6. Deodorize a garbage disposal. Make vinegar ice cubes and feed them down the disposal. After grinding, run cold water through the drain.
7. Clean a teakettle or a coffeemaker. Boil a mixture of water and vinegar in a teakettle, then wipe away the grime. Fill the reservoir of a coffeemaker with a mixture of vinegar and water and run it through a brewing cycle. Follow this with several cycles of water to rinse thoroughly.
8. Clean a dishwasher. Once a month, with the machine empty, run a cup of vinegar through an entire cycle to reduce soap buildup on the inner mechanisms and glassware.
9. Remove stubborn price tags or stickers. Paint them with several coats of vinegar, let the liquid soak in for five minutes, then wipe away the residue.
10. Kill weeds between cracks in paving stones and sidewalks. Fill a spray bottle with straight vinegar and spray multiple times. (Be careful not to get any on the surrounding grass, as it will kill that too.)
10 New Uses for Ziploc Bags
In 1963 a unique bag with a plastic zipper seal was introduced at a packaging trade show. Most recently, the seal’s strength was demonstrated at a Riverton, Wyoming, school, where eighth-grade students discovered an uneaten sandwich in a Ziploc bag at the bottom of a locker. It had been there for months. Students were so impressed with the bag’s ability to seal in the odor (and mold growth) that they actually sent a thank-you letter (along with the sandwich) to the manufacturer, SC Johnson. In a letter back to the students, H. Fisk Johnson, the company chairman, called the locker “one of the toughest product test sites we’ve ever discovered.” Good thing Mom didn’t use wax paper.
Use Ziploc Bags to:
1. Knead dough. Place dough in a Ziploc bag so your fingers don’t get sticky. Or slip your hand into the bag and wear it like a glove. 2. Store panty hose. Nude, Tan, Nearly Naked — they look the same out of the package. Tear off the corner of the package listing the brand, size, and color, then slip it into a bag. Store each pair in its own bag to keep hose organized and prevent snags.
3. Remove chewing gum or candle wax from a tablecloth, a couch, or carpeting. Gently rub gum or wax with a Ziploc bag filled with ice cubes until the substance hardens. Shatter gum with a blunt object, then vacuum up the chips. Carefully peel off frozen wax with a plastic spatula.
4. Pipe frosting. Snip off a tiny corner to use a Ziploc as a pastry bag.
5. Store homemade soup. Fill up bags, then lay them flat in the freezer. When the bags of soup freeze flat, you’ll be able to pile them up like stacked books for easy, space-saving storage.
6. Protect precious cargo. No bubble wrap? Slip a straw into the top of a nearly closed Ziploc bag and inflate. Remove the straw and seal to make a cushion. (Heirlooms, however, should wait for that bubble wrap.)
7. Break up graham crackers or vanilla wafers to make a piecrust. Fill a bag with the cookies, then roll a rolling pin over it.
8. Prevent a handbag from turning into a snow globe. Store pressed powder and other compacts in Ziploc bags.
9. Gather herbs from the garden. Before winter frost sets in, wash, pat dry, and freeze the herbs in Ziploc bags.
10. Ice an injury. Fill a bag with ice cubes to create a cold compress.
10 New Uses for Velcro
Velcro, whose name is a combination of the French words velour and crochet, was developed in the early 1940s, after Swiss inventor George de Mestral returned home from a walk with his dog and noticed that pesky cockleburs had stuck to his pants and his dog’s coat. Examining the burrs under a microscope, de Mestral found the basis for a unique two-sided fastener — one side with stiff hooks (like the burrs) and the other with soft loops (like the fabric of his pants).
Use Velcro to:
1. Hang pieces of art or photos on a wall. Stick several strips of Velcro to the wall and to the back of a lightweight frame.
2. Prevent a jacket or a blouse from gaping open. Sew small pieces of Velcro between the buttons to create a smooth surface.
3. Keep a rug in place. Stick pieces of Velcro to the floor and to the bottom of the rug.
4. Stop seat cushions from sliding off kitchen chairs. Place strips of Velcro on the chair and on the cushion.
5. Organize toys. Affix a Velcro strip to the wall and Velcro pieces to stuffed animals to make cleanup fun for toddlers.
6. Keep track of the remote. Use Velcro to attach the remote to the side of the TV when it’s not in use.
7. Remove pills from sweaters. Use the hook side of Velcro to pull off pesky balls.
8. Restrain wayward cords. Keep them in one place with a strip of Velcro.
9. Keep a pen or paper handy. Place a small piece of Velcro next to a desk calendar and on a pen so you can jot down to-dos ASAP. In the car, stick a notepad to the dashboard or the door of the glove compartment and you’ll always have paper for a brilliant thought or a last-minute errand.
10. Picnic in peace. Keep a tablecloth from flying away by applying Velcro to the underside of the cloth and to the picnic table.
11 New Uses for Salt
Think twice before you toss that spilled salt over your shoulder — the flavor enhancer is incredibly useful. “Salt has an affinity to water and can draw moisture out of many foods,” says Wolke. “Grains of table salt are also very hard, which is why they act as a handy abrasive.”
Use Salt to:
1. Make eggs or cream whip up faster and higher. Add a pinch of salt before beating.
2. De-ice sidewalks. In a pinch, it can be used as a substitute for rock salt.
3. Keep chicken or turkey moist. Rub salt in the cavity of the bird before cooking.
4. Prevent sautés made with eggplant or zucchini from getting watery. Sprinkle salt on these vegetables before cooking. 5. Eliminate sticky residue from an iron. Run the hot iron (no steam) over plain paper sprinkled with salt.
6. Clean drains. Pour a hot, strong solution (1/2 cup salt for every quart of water) down the drain.
7. Remove dirt from leafy vegetables, such as spinach. Wash the vegetables in a bath of salt water.
8. Prevent frost from accumulating inside car windows. Rub the glass with a solution of 2 teaspoons of salt in 1 gallon of hot water. Wipe dry.
9. Remove sangria and red-wine stains from your washables. Stretch the fabric over a bowl, cover the stain with salt, and carefully pour boiling water over it.
10. Keep shells from cracking when boiling eggs. Add a few pinches of salt to the water.
+ one more
11. Chill a bottle of bubbly — fast. Place ice around its base in an ice bucket; sprinkle with a few tablespoons of salt. Layer salt and ice until they reach the neck. Fill with water. Wait 10 minutes; serve.
Thursday, July 3, 2008
Almond Bacon Chicken
Almond Bacon Chicken
Taste of Home
Ingredients:
4 bacon strips
4 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon pepper
1 can (10-3/4 ounces) condensed cream of onion soup, undiluted
1/4 cup chicken broth
1/4 cup sliced almonds, toasted
Directions: In a microwave, cook bacon on paper towels on high for 1 to 2-1/2 minutes or until partially cooked. Wrap a bacon strip around each chicken breast. Sprinkle with pepper. Arrange in an 8-in. square microwave-safe dish. Cover and microwave on high for 5-1/2 minutes; drain. In a large bowl, combine soup and broth; cover and microwave for 1-1/2 minutes. Spoon around chicken. Cook, uncovered, 3-6 minutes longer or until juices run clear. Let stand for 5 minutes before serving. Sprinkle with almonds. Yield: 4 servings.
Nutrition FactsOne serving: (1 each) Calories: 259 Fat: 20 g Saturated Fat: 6 g Cholesterol:40 mg Sodium:816 mg Carbohydrate: 9 g Fiber: 1 g Protein: 11 g
Taste of Home
Ingredients:
4 bacon strips
4 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon pepper
1 can (10-3/4 ounces) condensed cream of onion soup, undiluted
1/4 cup chicken broth
1/4 cup sliced almonds, toasted
Directions: In a microwave, cook bacon on paper towels on high for 1 to 2-1/2 minutes or until partially cooked. Wrap a bacon strip around each chicken breast. Sprinkle with pepper. Arrange in an 8-in. square microwave-safe dish. Cover and microwave on high for 5-1/2 minutes; drain. In a large bowl, combine soup and broth; cover and microwave for 1-1/2 minutes. Spoon around chicken. Cook, uncovered, 3-6 minutes longer or until juices run clear. Let stand for 5 minutes before serving. Sprinkle with almonds. Yield: 4 servings.
Nutrition FactsOne serving: (1 each) Calories: 259 Fat: 20 g Saturated Fat: 6 g Cholesterol:40 mg Sodium:816 mg Carbohydrate: 9 g Fiber: 1 g Protein: 11 g
Yummy veggie recipes!
Grilled Asparagus Medley
This colorful veggie recipe happened by accident. One evening , I didn't have room on the grill for all the things I wanted to prepare, so I threw two of the dishes together and came up with this medley. It goes great with any grilled meat.
SERVINGS: 8
Ingredients:
1 pound fresh asparagus, trimmed
1 each sweet red, yellow and green pepper, julienned
1 cup sliced fresh mushrooms
1 medium tomato, chopped
1 medium onion, sliced
1 can (2-1/4 ounces) sliced ripe olives, drained
2 garlic cloves, minced
2 tablespoons olive oil
1 teaspoon minced fresh parsley
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon lemon-pepper seasoning
1/4 teaspoon dill weed
Directions: In a disposable foil pan, combine the vegetables, olives and garlic; drizzle with oil and toss to coat. Sprinkle with parsley, salt, pepper, lemon-pepper and dill; toss to coat. Grill, covered, over indirect medium heat for 20-25 minutes or until vegetables are crisp-tender, stirring occasionally. Yield: 8 servings.
Nutrition Facts; One serving: (3/4 cup) Calories: 78 Fat:5 g Saturated Fat: 1 g
Cholesterol: 0 mg Sodium: 241 mg Carbohydrate: 8 g Fiber: 2 g Protein: 3 g
Diabetic Exchange: 1 vegetable, 1 fat.
Garbanzo Bean Medley
Quick Cooking
I'm a vegetarian looking for tasty dishes without meat. This Italian bean recipe is fast, flavorful and filling. I serve it as a side dish, but it's good as a main course as well. Sprinkle feta cheese on top for a change of pace.
Ingredients:
1 small zucchini, cubed
1 teaspoon olive oil
2 teaspoons minced garlic
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
1 teaspoon Italian seasoning
1/4 teaspoon crushed red pepper flakes, optional
1/4 cup shredded Parmesan cheese
Directions: In a small skillet, saute zucchini in oil until tender. Add garlic; saute 1 minute longer. Stir in the garbanzo beans, tomatoes, Italian seasoning and pepper flakes if desired; heat through. Sprinkle with Parmesan cheese. Yield: 4 servings.
Nutrition Facts
One serving: 3/4 cup Calories: 157 Fat: 5 g Saturated Fat: 1 g Cholesterol: 4 mg
Sodium: 354 mg Carbohydrate: 23 g Fiber: 6 g Protein:7 g
Diabetic Exchange: 1 starch, 1 lean meat, 1 vegetable.
Baked Onions with Dill
Country Woman
Ingredients:
6 medium onions
6 slices bacon
1/4 cup tomato juice
2 tablespoons bacon drippings
2 tablespoons brown sugar
1 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon paprika
1/2 teaspoon dill seeds
Chopped fresh parsley
Directions: Peel onions; cut widthwise into halves. Place cut sides up in greased 10- x 6- x 2-in. baking pan. Fry bacon until crisp; drain and crumble over onions. Combine the tomato juice, bacon drippings, brown sugar, salt, pepper, paprika and dill seeds; pour over onions. Cover with foil; bake at 325° for 1 hour or until tender, basting occasionally. Sprinkle with parsley at serving time. (Serving suggestion: This dish is great with roast beef!) Yield: 6 servings.
Nutrition Facts One serving: Calories: 134 Fat: 9 g Saturated Fat: 0 g
Cholesterol: 5 mg Sodium: 469 mg Carbohydrate: 12 g Fiber: 0 g Protein: 3 g
Green Beans with Mushrooms
Country
Ingredients:
2 cloves garlic, minced
1/4 pound small, fresh mushrooms, trimmed and sliced
1 tablespoon butter
1 medium red onion, cut in thin strips
1 pound fresh green beans, trimmed
Fresh ground pepper
1 teaspoon dill weed
2 tablespoons toasted almonds or pine nuts
Directions: Saute garlic and mushrooms in butter until tender. Stir in onions; set aside. Steam or cook beans in small amount of water until tender-crisp; drain. Combine beans and mushroom mixture; add pepper and dill weed. Garnish with nuts. Serve immediately. Yield: 6 servings.
Nutrition Facts One serving: Calories: 75 Fat: 4 g Saturated Fat: 0 g Cholesterol: 6 mg
Sodium: 35 mg Carbohydrate: 10 g Fiber: 0 g Protein:3 g
Spiced Baked Beets
Country Woman
Ingredients:
4 cups shredded peeled beets (about 4 to 5 medium)
1 medium onion, shredded
1 medium potato, shredded
3 tablespoons brown sugar
3 tablespoons vegetable oil
2 tablespoons water
1 tablespoon cider vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon celery seed
1/8 to 1/4 teaspoon ground cloves
Directions: In a large bowl, combine beets, onion and potato; set aside. In a small bowl, combine brown sugar, oil, water, vinegar and seasonings. Pour over vegetables; toss to coat. Pour into a greased 1-1/2-qt. baking dish. Cover and bake at 350° for 45 minutes, stirring occasionally. Uncover and bake 15-25 minutes longer or until vegetables are tender. Yield: 8-10 servings.
Nutrition Facts; One serving: One 1/2-cup serving (prepared without salt) Calories: 84 Fat: 4 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 423 mg Carbohydrate: 12 g Fiber: 0 g Protein: 1 g Diabetic Exchange: 1 vegetable, 1/2 starch, 1/2 fat.
Vegetarian Cabbage Rolls
Light & Tasty
This marvelous meatless entree comes from my 89-year-old grandmother, who cooks a lot with grains, particularly bulgur. The zucchini's a fun change of pace in these cabbage rolls. —Michelle Dougherty of Lewiston, Idaho
Ingredients:
1-1/2 cups chopped fresh mushrooms
1 cup diced zucchini
3/4 cup chopped green pepper
3/4 cup chopped sweet red pepper
3/4 cup vegetable broth
1/2 cup bulgur
1 teaspoon dried basil
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1 large head cabbage
6 tablespoons shredded Parmesan cheese, divided
2 teaspoons lemon juice
1 can (8 ounces) tomato sauce
1/8 teaspoon hot pepper sauce
Directions: In a large saucepan, combine the first 10 ingredients. Bring to a boil over medium heat. Reduce heat; cover and simmer for 5 minutes. Remove from the heat; let stand for 5 minutes. Meanwhile, cook cabbage in boiling water just until leaves fall off head. Set aside eight large leaves for rolls (refrigerate remaining cabbage for another use). Cut out the thick vein from each leaf, making a V-shape cut. Overlap cut ends before filling. Stir 4 tablespoons Parmesan cheese and lemon juice into vegetable mixture. Place a heaping 1/3 cupful on each cabbage leaf; fold in sides. Starting at an unfolded edge, roll to completely enclose filling. Combine tomato sauce and hot pepper sauce; pour 1/3 cup into a 2-qt. baking dish. Place cabbage rolls in dish; spoon remaining sauce over top. Cover and bake at 400° for 15 minutes or until heated through. Sprinkle with remaining Parmesan cheese. Yield: 4 servings.
Nutrition Facts; One serving: (2 cabbage rolls) Calories: 142 Fat: 3 g Saturated Fat: 1 g Sodium: 675 mg Carbohydrate: 25 g Fiber: 6 g Protein: 8 g
Veggie Black Bean Stew
Light & Tasty
The flavors in this stew work so well together that you'll never miss the meat. Cilantro, honey and garlic are an ideal matche for the black beans and fresh vegetables. —Marilyn Waters of Outing, Minnesota
Ingredients:
2 large onions, chopped
1/2 cup each chopped celery, carrot and sweet red pepper
2 tablespoons minced garlic
1/4 cup dry sherry or reduced-sodium chicken broth
1 tablespoon olive oil
3 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
2 tablespoons tomato paste
2 tablespoons honey
4 teaspoons chili powder
2 teaspoons ground cumin
1/2 teaspoon dried oregano
1/4 cup minced fresh cilantro
5 tablespoons shredded Monterey Jack cheese
5 tablespoons reduced-fat sour cream
2 tablespoons chopped green onion
Directions: In a Dutch oven or large saucepan, saute the onions, celery, carrot, red pepper and garlic in sherry or broth and oil until tender. Add the beans, can of broth, tomatoes, tomato paste, honey, chili powder, cumin and oregano. Bring to a boil. Reduce heat; cover and simmer for 40 minutes. Stir in the cilantro; simmer 5-15 minutes longer or until stew is thickened. Garnish with cheese, sour cream and green onion. Yield: 5 servings.
Nutrition Facts One serving: (1-1/2 cups) Calories: 335 Fat: 8 g Saturated Fat: 3 g Cholesterol: 14 mg Sodium: 1482 mg Carbohydrate: 62 g Fiber: 17 g Protein: 17 g Diabetic Exchange: 3 vegetable, 2-1/2 starch, 2 very lean meat, 1 fat.
Zucchini in Dill Cream Sauce
Country Woman
Ingredients:
7 cups unpeeled zucchini, cut in 1-1/2- x 1/4-inch strips
1/4 cup onion, finely chopped
1/2 cup water
1 teaspoon salt
1 teaspoon instant chicken bouillon or 1 cube
1/2 teaspoon dried dill weed
2 tablespoons butter, melted
2 teaspoons sugar
1 teaspoon lemon juice
2 tablespoons flour
1/4 cup sour cream
Directions: In medium saucepan, combine zucchini, onion, water, salt, bouillon and dill weed; bring to boil. Add butter, sugar and lemon juice; mix. Remove from heat; do not drain. Combine flour and sour cream; stir 1/2 of mixture into hot zucchini. Return to heat, add remaining cream mixture and cook until thickened. Yield: 8 servings.
Nutrition Facts; One serving: Calories: 73 Fat: 4 g Saturated Fat: 0 g Cholesterol: 11 mg Sodium: 419 mg Carbohydrate: 8 g Fiber: 0 g Protein: 2 g
This colorful veggie recipe happened by accident. One evening , I didn't have room on the grill for all the things I wanted to prepare, so I threw two of the dishes together and came up with this medley. It goes great with any grilled meat.
SERVINGS: 8
Ingredients:
1 pound fresh asparagus, trimmed
1 each sweet red, yellow and green pepper, julienned
1 cup sliced fresh mushrooms
1 medium tomato, chopped
1 medium onion, sliced
1 can (2-1/4 ounces) sliced ripe olives, drained
2 garlic cloves, minced
2 tablespoons olive oil
1 teaspoon minced fresh parsley
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon lemon-pepper seasoning
1/4 teaspoon dill weed
Directions: In a disposable foil pan, combine the vegetables, olives and garlic; drizzle with oil and toss to coat. Sprinkle with parsley, salt, pepper, lemon-pepper and dill; toss to coat. Grill, covered, over indirect medium heat for 20-25 minutes or until vegetables are crisp-tender, stirring occasionally. Yield: 8 servings.
Nutrition Facts; One serving: (3/4 cup) Calories: 78 Fat:5 g Saturated Fat: 1 g
Cholesterol: 0 mg Sodium: 241 mg Carbohydrate: 8 g Fiber: 2 g Protein: 3 g
Diabetic Exchange: 1 vegetable, 1 fat.
Garbanzo Bean Medley
Quick Cooking
I'm a vegetarian looking for tasty dishes without meat. This Italian bean recipe is fast, flavorful and filling. I serve it as a side dish, but it's good as a main course as well. Sprinkle feta cheese on top for a change of pace.
Ingredients:
1 small zucchini, cubed
1 teaspoon olive oil
2 teaspoons minced garlic
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
1 teaspoon Italian seasoning
1/4 teaspoon crushed red pepper flakes, optional
1/4 cup shredded Parmesan cheese
Directions: In a small skillet, saute zucchini in oil until tender. Add garlic; saute 1 minute longer. Stir in the garbanzo beans, tomatoes, Italian seasoning and pepper flakes if desired; heat through. Sprinkle with Parmesan cheese. Yield: 4 servings.
Nutrition Facts
One serving: 3/4 cup Calories: 157 Fat: 5 g Saturated Fat: 1 g Cholesterol: 4 mg
Sodium: 354 mg Carbohydrate: 23 g Fiber: 6 g Protein:7 g
Diabetic Exchange: 1 starch, 1 lean meat, 1 vegetable.
Baked Onions with Dill
Country Woman
Ingredients:
6 medium onions
6 slices bacon
1/4 cup tomato juice
2 tablespoons bacon drippings
2 tablespoons brown sugar
1 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon paprika
1/2 teaspoon dill seeds
Chopped fresh parsley
Directions: Peel onions; cut widthwise into halves. Place cut sides up in greased 10- x 6- x 2-in. baking pan. Fry bacon until crisp; drain and crumble over onions. Combine the tomato juice, bacon drippings, brown sugar, salt, pepper, paprika and dill seeds; pour over onions. Cover with foil; bake at 325° for 1 hour or until tender, basting occasionally. Sprinkle with parsley at serving time. (Serving suggestion: This dish is great with roast beef!) Yield: 6 servings.
Nutrition Facts One serving: Calories: 134 Fat: 9 g Saturated Fat: 0 g
Cholesterol: 5 mg Sodium: 469 mg Carbohydrate: 12 g Fiber: 0 g Protein: 3 g
Green Beans with Mushrooms
Country
Ingredients:
2 cloves garlic, minced
1/4 pound small, fresh mushrooms, trimmed and sliced
1 tablespoon butter
1 medium red onion, cut in thin strips
1 pound fresh green beans, trimmed
Fresh ground pepper
1 teaspoon dill weed
2 tablespoons toasted almonds or pine nuts
Directions: Saute garlic and mushrooms in butter until tender. Stir in onions; set aside. Steam or cook beans in small amount of water until tender-crisp; drain. Combine beans and mushroom mixture; add pepper and dill weed. Garnish with nuts. Serve immediately. Yield: 6 servings.
Nutrition Facts One serving: Calories: 75 Fat: 4 g Saturated Fat: 0 g Cholesterol: 6 mg
Sodium: 35 mg Carbohydrate: 10 g Fiber: 0 g Protein:3 g
Spiced Baked Beets
Country Woman
Ingredients:
4 cups shredded peeled beets (about 4 to 5 medium)
1 medium onion, shredded
1 medium potato, shredded
3 tablespoons brown sugar
3 tablespoons vegetable oil
2 tablespoons water
1 tablespoon cider vinegar
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon celery seed
1/8 to 1/4 teaspoon ground cloves
Directions: In a large bowl, combine beets, onion and potato; set aside. In a small bowl, combine brown sugar, oil, water, vinegar and seasonings. Pour over vegetables; toss to coat. Pour into a greased 1-1/2-qt. baking dish. Cover and bake at 350° for 45 minutes, stirring occasionally. Uncover and bake 15-25 minutes longer or until vegetables are tender. Yield: 8-10 servings.
Nutrition Facts; One serving: One 1/2-cup serving (prepared without salt) Calories: 84 Fat: 4 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 423 mg Carbohydrate: 12 g Fiber: 0 g Protein: 1 g Diabetic Exchange: 1 vegetable, 1/2 starch, 1/2 fat.
Vegetarian Cabbage Rolls
Light & Tasty
This marvelous meatless entree comes from my 89-year-old grandmother, who cooks a lot with grains, particularly bulgur. The zucchini's a fun change of pace in these cabbage rolls. —Michelle Dougherty of Lewiston, Idaho
Ingredients:
1-1/2 cups chopped fresh mushrooms
1 cup diced zucchini
3/4 cup chopped green pepper
3/4 cup chopped sweet red pepper
3/4 cup vegetable broth
1/2 cup bulgur
1 teaspoon dried basil
1/2 teaspoon dried marjoram
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1 large head cabbage
6 tablespoons shredded Parmesan cheese, divided
2 teaspoons lemon juice
1 can (8 ounces) tomato sauce
1/8 teaspoon hot pepper sauce
Directions: In a large saucepan, combine the first 10 ingredients. Bring to a boil over medium heat. Reduce heat; cover and simmer for 5 minutes. Remove from the heat; let stand for 5 minutes. Meanwhile, cook cabbage in boiling water just until leaves fall off head. Set aside eight large leaves for rolls (refrigerate remaining cabbage for another use). Cut out the thick vein from each leaf, making a V-shape cut. Overlap cut ends before filling. Stir 4 tablespoons Parmesan cheese and lemon juice into vegetable mixture. Place a heaping 1/3 cupful on each cabbage leaf; fold in sides. Starting at an unfolded edge, roll to completely enclose filling. Combine tomato sauce and hot pepper sauce; pour 1/3 cup into a 2-qt. baking dish. Place cabbage rolls in dish; spoon remaining sauce over top. Cover and bake at 400° for 15 minutes or until heated through. Sprinkle with remaining Parmesan cheese. Yield: 4 servings.
Nutrition Facts; One serving: (2 cabbage rolls) Calories: 142 Fat: 3 g Saturated Fat: 1 g Sodium: 675 mg Carbohydrate: 25 g Fiber: 6 g Protein: 8 g
Veggie Black Bean Stew
Light & Tasty
The flavors in this stew work so well together that you'll never miss the meat. Cilantro, honey and garlic are an ideal matche for the black beans and fresh vegetables. —Marilyn Waters of Outing, Minnesota
Ingredients:
2 large onions, chopped
1/2 cup each chopped celery, carrot and sweet red pepper
2 tablespoons minced garlic
1/4 cup dry sherry or reduced-sodium chicken broth
1 tablespoon olive oil
3 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
2 tablespoons tomato paste
2 tablespoons honey
4 teaspoons chili powder
2 teaspoons ground cumin
1/2 teaspoon dried oregano
1/4 cup minced fresh cilantro
5 tablespoons shredded Monterey Jack cheese
5 tablespoons reduced-fat sour cream
2 tablespoons chopped green onion
Directions: In a Dutch oven or large saucepan, saute the onions, celery, carrot, red pepper and garlic in sherry or broth and oil until tender. Add the beans, can of broth, tomatoes, tomato paste, honey, chili powder, cumin and oregano. Bring to a boil. Reduce heat; cover and simmer for 40 minutes. Stir in the cilantro; simmer 5-15 minutes longer or until stew is thickened. Garnish with cheese, sour cream and green onion. Yield: 5 servings.
Nutrition Facts One serving: (1-1/2 cups) Calories: 335 Fat: 8 g Saturated Fat: 3 g Cholesterol: 14 mg Sodium: 1482 mg Carbohydrate: 62 g Fiber: 17 g Protein: 17 g Diabetic Exchange: 3 vegetable, 2-1/2 starch, 2 very lean meat, 1 fat.
Zucchini in Dill Cream Sauce
Country Woman
Ingredients:
7 cups unpeeled zucchini, cut in 1-1/2- x 1/4-inch strips
1/4 cup onion, finely chopped
1/2 cup water
1 teaspoon salt
1 teaspoon instant chicken bouillon or 1 cube
1/2 teaspoon dried dill weed
2 tablespoons butter, melted
2 teaspoons sugar
1 teaspoon lemon juice
2 tablespoons flour
1/4 cup sour cream
Directions: In medium saucepan, combine zucchini, onion, water, salt, bouillon and dill weed; bring to boil. Add butter, sugar and lemon juice; mix. Remove from heat; do not drain. Combine flour and sour cream; stir 1/2 of mixture into hot zucchini. Return to heat, add remaining cream mixture and cook until thickened. Yield: 8 servings.
Nutrition Facts; One serving: Calories: 73 Fat: 4 g Saturated Fat: 0 g Cholesterol: 11 mg Sodium: 419 mg Carbohydrate: 8 g Fiber: 0 g Protein: 2 g
Monday, June 30, 2008
New Recipe - Fried Rice with disguised veggies :)
New Recipe - Fried Rice with disguised veggies :)
This is the basic recipe, but the best thing about this recipe is that you can make it your own and modify it to your likes.
Cook or steam 1 and 1/2 Cups of Brown Rice according to package directions (or use left over from another meal) refrigerate for at least 24 hours.-Scramble 2 eggs, set aside.
-Cook 5 pieces of turkey bacon, set aside.
-Spray PAM on the pan and on rice (just enough to coat the rice) and fry until a little browned. (Add more PAM and water if needed.) Sesame oil is another option instead of PAM for a different flavor. Adds a 'chinese' taste to it, but does add fat and calories. If using, limit total use to 1 TBSP.-Add reduced sodium soy sauce to smell (Start with 1/2 Cup and go up according to family taste. More can be added on individual servings as wanted.)
-Add garlic powder, salt, pepper, celery seed, & paprika. (and any other spices you want)-Then add:
chopped bacon (ham can be used as well, use cold)
¾ Cup Green onion
1 Cup peas
1 Cup corn
1 Cup carrots, diced
¾ - 1 Cup Bok Choy (Chinese cabbage) Use the white stem and the leafy part up to where the white stem disappears.
1 can water chestnuts, diced
(You can put any veggie you want in it really, like beans, white onion, etc.)If you like a little heat, add about 1 TBSP Sriracha HOT Chili Sauce.
Cook with lid on pan until veggies are tender. You will probably need to add some water throughout.
When liquid is absorbed, add scrambled eggs.
If you wanted to get really fancy you can add some shrimp or something! But it's kind of just whatever you want. That's the beauty of it!
This is the basic recipe, but the best thing about this recipe is that you can make it your own and modify it to your likes.
Cook or steam 1 and 1/2 Cups of Brown Rice according to package directions (or use left over from another meal) refrigerate for at least 24 hours.-Scramble 2 eggs, set aside.
-Cook 5 pieces of turkey bacon, set aside.
-Spray PAM on the pan and on rice (just enough to coat the rice) and fry until a little browned. (Add more PAM and water if needed.) Sesame oil is another option instead of PAM for a different flavor. Adds a 'chinese' taste to it, but does add fat and calories. If using, limit total use to 1 TBSP.-Add reduced sodium soy sauce to smell (Start with 1/2 Cup and go up according to family taste. More can be added on individual servings as wanted.)
-Add garlic powder, salt, pepper, celery seed, & paprika. (and any other spices you want)-Then add:
chopped bacon (ham can be used as well, use cold)
¾ Cup Green onion
1 Cup peas
1 Cup corn
1 Cup carrots, diced
¾ - 1 Cup Bok Choy (Chinese cabbage) Use the white stem and the leafy part up to where the white stem disappears.
1 can water chestnuts, diced
(You can put any veggie you want in it really, like beans, white onion, etc.)If you like a little heat, add about 1 TBSP Sriracha HOT Chili Sauce.
Cook with lid on pan until veggies are tender. You will probably need to add some water throughout.
When liquid is absorbed, add scrambled eggs.
If you wanted to get really fancy you can add some shrimp or something! But it's kind of just whatever you want. That's the beauty of it!
Wednesday, June 18, 2008
Sultry Summer Sides
Chili Powder and Cumin-Rubbed Corn on the Cob
6 ears corn with husks
1 1/2 tablespoons butter, melted
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
Lime wedges
Prepare grill. Place corn in cold water, and soak for 20 minutes. Combine butter and next 5 ingredients (through red pepper) in a small bowl; set aside. Pull husks back from corn; scrub silks from corn. Brush butter mixture evenly over corn. Wrap husks around corn. Place on a grill rack, and grill 16 minutes or until done, turning occasionally. Serve with lime wedges.
Yield: 6 servings
Nutritional Information
CALORIES 151(28% from fat); FAT 4.7g (sat 1.7g,mono 1.7g,poly 0.9g); PROTEIN 4.7g; CHOLESTEROL 8mg; CALCIUM 7mg; SODIUM 243mg; FIBER 4.1g; IRON 0.9mg; CARBOHYDRATE 27.6g
Stuffed Tomatoes
2 large tomatoes
4 hard-boiled eggs, finely chopped, or 6 boiled egg whites
1 scallion, minced
2 tbsp. minced fresh parsley
1 tbsp. mayonnaise
Salt and pepper to taste
Pulp of tomato, coarsely chopped
Cut tomato tops off. With a sharp knife cut out the pulp and set aside, leaving a tomato shell with a deep cavity. Turn tomato shells over on a paper towel and let drain for 30 minutes. Combine chopped egg, scallion, parsley, mayonnaise, salt, pepper, and coarsely chopped tomato. Spoon into tomato shells. Serve on a bed of lettuce.Yield: 2 servings
Nutritional Information
Zucchini Oven Chips
1/4 cup dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking sprayPreheat oven to 425°. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately. Yield: 4 servings
Warm Figs with Goat Cheese
24 small fresh black figs, halved lengthwise
3/4 cup crumbled goat cheese (about 3 ounces)
1 1/2 tablespoons balsamic vinegar
Preheat the oven to 350°. Arrange the figs on a baking sheet, cut sides up. Spoon a little goat cheese on each fig half and lightly brush the figs with the vinegar. Bake for about 8 minutes, or until the figs are warmed through. Transfer the figs to a platter and serve immediately. Yield: 4 dozen
White Bean Dip
1 can (15 ounces) white (cannellini) beans, rinsed and drained
8 garlic cloves, roasted
2 tablespoons olive oil
2 tablespoons lemon juice
In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.
Yield: 8 servings
Nutritional Information; CALORIES 109; FAT 4g; PROTEIN 5g; CHOLESTEROL 0mg; CALCIUM 53mg; SODIUM 105mg; FIBER 3g; CARBOHYDRATE 15g
Crispy Maple Walnuts
2 cups raw organic walnuts
1 tbsp. sea salt
2 tbsp. maple syrup*
1 tsp. extra virgin olive oil
Filtered water
Sea salt
Sprinkle of cayenne pepper
Soak walnuts in salt and filtered water for at least 7 hours. Rinse off water and drain in colander. Put nuts in a bowl and mix with maple syrup, cayenne, extra virgin olive oil and sea salt. Spread nuts on cookie sheet and put in the oven. Cook at 350 for 10-15 minutes until crispy.*Make sure nuts are fully covered in syrup; you may need to add a drop more.
6 ears corn with husks
1 1/2 tablespoons butter, melted
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground red pepper
Lime wedges
Prepare grill. Place corn in cold water, and soak for 20 minutes. Combine butter and next 5 ingredients (through red pepper) in a small bowl; set aside. Pull husks back from corn; scrub silks from corn. Brush butter mixture evenly over corn. Wrap husks around corn. Place on a grill rack, and grill 16 minutes or until done, turning occasionally. Serve with lime wedges.
Yield: 6 servings
Nutritional Information
CALORIES 151(28% from fat); FAT 4.7g (sat 1.7g,mono 1.7g,poly 0.9g); PROTEIN 4.7g; CHOLESTEROL 8mg; CALCIUM 7mg; SODIUM 243mg; FIBER 4.1g; IRON 0.9mg; CARBOHYDRATE 27.6g
Stuffed Tomatoes
2 large tomatoes
4 hard-boiled eggs, finely chopped, or 6 boiled egg whites
1 scallion, minced
2 tbsp. minced fresh parsley
1 tbsp. mayonnaise
Salt and pepper to taste
Pulp of tomato, coarsely chopped
Cut tomato tops off. With a sharp knife cut out the pulp and set aside, leaving a tomato shell with a deep cavity. Turn tomato shells over on a paper towel and let drain for 30 minutes. Combine chopped egg, scallion, parsley, mayonnaise, salt, pepper, and coarsely chopped tomato. Spoon into tomato shells. Serve on a bed of lettuce.Yield: 2 servings
Nutritional Information
Zucchini Oven Chips
1/4 cup dry breadcrumbs
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/4 teaspoon seasoned salt
1/4 teaspoon garlic powder
1/8 teaspoon freshly ground black pepper
2 tablespoons fat-free milk
2 1/2 cups (1/4-inch-thick) slices zucchini (about 2 small)
Cooking sprayPreheat oven to 425°. Combine first 5 ingredients in a medium bowl, stirring with a whisk. Place milk in a shallow bowl. Dip zucchini slices in milk, and dredge in breadcrumb mixture. Place coated slices on an ovenproof wire rack coated with cooking spray; place rack on a baking sheet. Bake at 425° for 30 minutes or until browned and crisp. Serve immediately. Yield: 4 servings
Warm Figs with Goat Cheese
24 small fresh black figs, halved lengthwise
3/4 cup crumbled goat cheese (about 3 ounces)
1 1/2 tablespoons balsamic vinegar
Preheat the oven to 350°. Arrange the figs on a baking sheet, cut sides up. Spoon a little goat cheese on each fig half and lightly brush the figs with the vinegar. Bake for about 8 minutes, or until the figs are warmed through. Transfer the figs to a platter and serve immediately. Yield: 4 dozen
White Bean Dip
1 can (15 ounces) white (cannellini) beans, rinsed and drained
8 garlic cloves, roasted
2 tablespoons olive oil
2 tablespoons lemon juice
In a blender or food processor, add the beans, roasted garlic, olive oil and lemon juice. Blend until smooth. Serve on top of thin slices of toasted French bread or pita triangles. This is also excellent placed on top of red (sweet) bell peppers cut into squares.
Yield: 8 servings
Nutritional Information; CALORIES 109; FAT 4g; PROTEIN 5g; CHOLESTEROL 0mg; CALCIUM 53mg; SODIUM 105mg; FIBER 3g; CARBOHYDRATE 15g
Crispy Maple Walnuts
2 cups raw organic walnuts
1 tbsp. sea salt
2 tbsp. maple syrup*
1 tsp. extra virgin olive oil
Filtered water
Sea salt
Sprinkle of cayenne pepper
Soak walnuts in salt and filtered water for at least 7 hours. Rinse off water and drain in colander. Put nuts in a bowl and mix with maple syrup, cayenne, extra virgin olive oil and sea salt. Spread nuts on cookie sheet and put in the oven. Cook at 350 for 10-15 minutes until crispy.*Make sure nuts are fully covered in syrup; you may need to add a drop more.
Wednesday, May 14, 2008
10 Foods, 40 Recipes
10 Foods, 40 Recipes
Easy and healthy recipes
From Women's Health Magazine
Leave the complicated prep work to cartoon rats in Disney flicks--what you need is our collection of 40 recipes that take mere minutes to make. As for our selection of 10 ingredients, every bite is teeming with nutrients, and these foods are some of the most stress-free edibles on earth. Why?
(1) They're easy to find: just about every grocery store keeps them on hand all year long;
(2) They're easy to use-in fact, they're as close to ready-to-eat as you can get without ordering takeout; and
(3) They're easy to love because they taste delicious together.
We also masterminded these recipes so that leftovers from one entrée can be used to create another great dish the next night. That means more free time for you to hit the gym, write that novel, or just lounge on the couch watching Top Chef.
So load up on the nonperishable pantry items like beans and brown rice, and restock them as needed. Meats can be bought fresh weekly, or you can buy in bulk and store them in the freezer. Only fresh fruits and veggies call for a weekly trek to the store based on which recipes you decide to make.
Meet your new 10 best friends:
Baby Carrots (washed and bagged) The beta-carotene in carrots really does improve vision, especially night vision.
Black beans (canned, low-sodium) The darker a bean's seed coat, the more antioxidants it can deliver, making the black variety the reigning champ. Black beans are also loaded with fiber, folate, and magnesium.
Broccoli florets (washed and bagged) High in vitamin C and fiber, broccoli also contains diindolylmethane and selenium, two supernutrients that help ward off cancer.
Brown rice (instant) Brown rice has three times the fiber of white. And the outer layer, called the bran, has been linked to lower blood pressure. For a change, you can sub in quinoa.
Feta cheese (crumbled) You get 370 milligrams of bone-building calcium in just a four-ounce serving of this savory, relatively low-fat cheese.
Kale (washed and bagged, tough stems removed) This leafy green has been found to help protect against breast and ovarian cancers and contains carotenoids, which reduce the risk of cataracts.
Pork tenderloin At just 140 calories for three ounces, pork is a great source of lean protein, thiamin, vitamin B6, niacin, and phosphorous, an essential mineral every cell in your body needs to function properly.
Red onions These tearjerkers are bursting with chromium, a trace mineral that helps protect against diabetes by boosting cells' response to insulin. Also rich in quercetin, a powerful antioxidant that may help prevent cancer.
Tilapia (skinless fillets) This fish is an excellent source of phosphorous and niacin, which keeps your digestive system, skin, and nerves healthy.
Turkey breast tenders Turkey breast has half the saturated fat of beef but is just as rich in selenium, a cancer-preventing mineral and antioxidant.
The Small Stuff (you know, all the other ingredients...)
Stock up on these other staples
Bread Crumbs,Chicken Broth (low-sodium, boxed or canned), Cooking Spray, Flour, Dried Herbs and Spices (cayenne pepper, chili powder, cumin, curry powder, fennel seeds, oregano, paprika, red pepper flakes, rosemary, sage, sesame seeds, tarragon, thyme), Honey, Oils (extra-virgin olive and canola), Peanut Butter, Soy Sauce, Sugar, Diced Tomatoes, White and Red Wine Vinegars~ In your fridge Butter, Cilantro, Eggs, Minced Garlic, Fresh Ginger, Lemons and Limes, Reduced-Fat Mayo, Dijon Mustard, Black Olives, Parsley, Red Bell Peppers (roasted, jarred), Raisins, Low-Fat Sour Cream,Dry White Wine, 9-inch Whole-wheat Tortillas
The Recipes
Soup Recipes Salad & Sandwich Recipes Side Dishes Entrees
Easy and healthy recipes
From Women's Health Magazine
Leave the complicated prep work to cartoon rats in Disney flicks--what you need is our collection of 40 recipes that take mere minutes to make. As for our selection of 10 ingredients, every bite is teeming with nutrients, and these foods are some of the most stress-free edibles on earth. Why?
(1) They're easy to find: just about every grocery store keeps them on hand all year long;
(2) They're easy to use-in fact, they're as close to ready-to-eat as you can get without ordering takeout; and
(3) They're easy to love because they taste delicious together.
We also masterminded these recipes so that leftovers from one entrée can be used to create another great dish the next night. That means more free time for you to hit the gym, write that novel, or just lounge on the couch watching Top Chef.
So load up on the nonperishable pantry items like beans and brown rice, and restock them as needed. Meats can be bought fresh weekly, or you can buy in bulk and store them in the freezer. Only fresh fruits and veggies call for a weekly trek to the store based on which recipes you decide to make.
Meet your new 10 best friends:
Baby Carrots (washed and bagged) The beta-carotene in carrots really does improve vision, especially night vision.
Black beans (canned, low-sodium) The darker a bean's seed coat, the more antioxidants it can deliver, making the black variety the reigning champ. Black beans are also loaded with fiber, folate, and magnesium.
Broccoli florets (washed and bagged) High in vitamin C and fiber, broccoli also contains diindolylmethane and selenium, two supernutrients that help ward off cancer.
Brown rice (instant) Brown rice has three times the fiber of white. And the outer layer, called the bran, has been linked to lower blood pressure. For a change, you can sub in quinoa.
Feta cheese (crumbled) You get 370 milligrams of bone-building calcium in just a four-ounce serving of this savory, relatively low-fat cheese.
Kale (washed and bagged, tough stems removed) This leafy green has been found to help protect against breast and ovarian cancers and contains carotenoids, which reduce the risk of cataracts.
Pork tenderloin At just 140 calories for three ounces, pork is a great source of lean protein, thiamin, vitamin B6, niacin, and phosphorous, an essential mineral every cell in your body needs to function properly.
Red onions These tearjerkers are bursting with chromium, a trace mineral that helps protect against diabetes by boosting cells' response to insulin. Also rich in quercetin, a powerful antioxidant that may help prevent cancer.
Tilapia (skinless fillets) This fish is an excellent source of phosphorous and niacin, which keeps your digestive system, skin, and nerves healthy.
Turkey breast tenders Turkey breast has half the saturated fat of beef but is just as rich in selenium, a cancer-preventing mineral and antioxidant.
The Small Stuff (you know, all the other ingredients...)
Stock up on these other staples
Bread Crumbs,Chicken Broth (low-sodium, boxed or canned), Cooking Spray, Flour, Dried Herbs and Spices (cayenne pepper, chili powder, cumin, curry powder, fennel seeds, oregano, paprika, red pepper flakes, rosemary, sage, sesame seeds, tarragon, thyme), Honey, Oils (extra-virgin olive and canola), Peanut Butter, Soy Sauce, Sugar, Diced Tomatoes, White and Red Wine Vinegars~ In your fridge Butter, Cilantro, Eggs, Minced Garlic, Fresh Ginger, Lemons and Limes, Reduced-Fat Mayo, Dijon Mustard, Black Olives, Parsley, Red Bell Peppers (roasted, jarred), Raisins, Low-Fat Sour Cream,Dry White Wine, 9-inch Whole-wheat Tortillas
The Recipes
Soup Recipes Salad & Sandwich Recipes Side Dishes Entrees
10 Foods, 40 Recipes ~ Salads & Sandwiches
Mediterranean Tilapia & Rice Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil
1 Tbsp vinegar
1 c crumbled leftover cooked tilapia
1 c cold leftover rice pilaf
1 c broccoli florets, cut into small pieces
1/4 c chopped jarred roasted red pepper
2 Tbsp crumbled feta cheese
In a mixing bowl, whisk oil, vinegar, and salt and pepper to taste. Add tilapia, rice, broccoli, red pepper, and cheese. Toss to mix. Makes 2 servings. Per serving: 298 calories, 16 g fat (3 g saturated), 414 mg sodium, 21 g carbs, 3 g fiber, 19 g protein
Tilapia Tacos
Prep time: 10 minutes Cook time: 0 minutes
1 c coarse-crumbled leftover cooked tilapia fillets
1/4 c red onion slivers
1/4 c thinly sliced kale
1/4 c canned diced tomatoes, drained
2 Tbsp crumbled feta cheese
2 tsp olive oil
2 tsp lime juice
1/8 tsp cumin
1/8 tsp red pepper flakes
2 9-inch whole-wheat tortillas, warmed
In a mixing bowl, combine tilapia, onion, kale, tomatoes, feta, oil, lime juice, cumin, pepper flakes, and salt to taste. Toss. Spoon onto tortillas. Fold tortillas in half. Cut each half into two pieces.Makes 2 servings. Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg sodium, 25 g carbs, 4 g fiber, 18 g protein
Indonesian Turkey Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp peanut butter
1 Tbsp hot water
2 tsp white wine vinegar
1/4 tsp minced garlic
1/4 tsp sugar
1 1/2 c bite-size strips of leftover cooked turkey breast tenders
1/4 c thinly sliced kale leaves
2 thin slices red onion
Pinch of red pepper flakes
In a mixing bowl, whisk peanut butter, water, vinegar, garlic, and sugar until smooth. Add turkey, kale, and onion. Stir to coat. Sprinkle with red pepper flakes.Makes 2 servings.
Per serving: 208 calories, 7 g fat (1 g saturated), 166 mg sodium, 8 g carbs, 1 g fiber, 27 g protein
Carolina Pork BBQ Wrap
Prep time: 5 minutes Cook time: 6 minutes
2 tsp canola oil
3 thick slices red onion
10 thin slices (4 oz) leftover cooked pork tenderloin
1 Tbsp wine vinegar
1/2 tsp sugar
Pinch of red pepper flakes
2 9-inch whole-wheat tortillas, warmed
1. Pre-heat skillet on medium. Add oil and cook for 1 minute. Add onion and salt to taste. Toss. Cover and cook, tossing occasionally, until softened, about 5 minutes. Reduce heat if onions are browning too quickly. 2. Meanwhile, stack pork slices and cut into shreds. Add the pork, vinegar, and sugar to the onion. Season with pepper flakes. Top tortillas evenly with onion-pork mixture. Roll into tubes.Makes 2 servings. Per serving: 254 calories, 10 g fat (1 g saturated), 279 mg sodium, 25 g carbs, 4 g fiber, 15 g protein
Caribe Bean Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil
1 1/2 Tbsp lime juice
1/2 tsp chili powder
1 can (15 oz) black beans, rinsed and drained
1 c loose-packed fine-slivered kale leaves
2 Tbsp shredded carrot
2 Tbsp slivered red onion
In a bowl, whisk oil, lime juice, and salt and chili powder to taste. Add beans, kale, carrot, and onion. Stir to coat ingredients with dressing.Makes 2 servings. Per serving: 168 calories, 7 g fat (1 g saturated), 397 mg sodium, 26 g carbs, 8 g fiber, 7 g protein
Turkey Tortilla Panini
Prep time: 10 minutes Cook time: 5 minutes
2 9-inch whole-wheat tortillas, toasted
2 Tbsp crumbled feta cheese
4 oz leftover thin-sliced cooked turkey breast tender
4 thin slices red onion, separated
1/4 c jarred roasted red pepper strips
1/2 c finely sliced kale leaves
1. Lay one tortilla in a dry, heavy skillet or griddle pan. Sprinkle evenly with 1 tablespoon cheese. Layer on turkey, onion, red pepper, kale, remaining 1 tablespoon cheese, and remaining tortilla.2. Place pan or griddle over medium-high heat. Cook, squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts, 2 to 3 minutes per side. Reduce heat slightly if tortilla is browning too quickly. Remove and cut into four wedges.Makes 2 servings. Per serving: 231 calories, 6 g fat (2 g saturated), 478 mg sodium, 26 g carbs, 4 g fiber, 17 g protein
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil
1 Tbsp vinegar
1 c crumbled leftover cooked tilapia
1 c cold leftover rice pilaf
1 c broccoli florets, cut into small pieces
1/4 c chopped jarred roasted red pepper
2 Tbsp crumbled feta cheese
In a mixing bowl, whisk oil, vinegar, and salt and pepper to taste. Add tilapia, rice, broccoli, red pepper, and cheese. Toss to mix. Makes 2 servings. Per serving: 298 calories, 16 g fat (3 g saturated), 414 mg sodium, 21 g carbs, 3 g fiber, 19 g protein
Tilapia Tacos
Prep time: 10 minutes Cook time: 0 minutes
1 c coarse-crumbled leftover cooked tilapia fillets
1/4 c red onion slivers
1/4 c thinly sliced kale
1/4 c canned diced tomatoes, drained
2 Tbsp crumbled feta cheese
2 tsp olive oil
2 tsp lime juice
1/8 tsp cumin
1/8 tsp red pepper flakes
2 9-inch whole-wheat tortillas, warmed
In a mixing bowl, combine tilapia, onion, kale, tomatoes, feta, oil, lime juice, cumin, pepper flakes, and salt to taste. Toss. Spoon onto tortillas. Fold tortillas in half. Cut each half into two pieces.Makes 2 servings. Per serving: 291 calories, 14 g fat (3 g saturated), 571 mg sodium, 25 g carbs, 4 g fiber, 18 g protein
Indonesian Turkey Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp peanut butter
1 Tbsp hot water
2 tsp white wine vinegar
1/4 tsp minced garlic
1/4 tsp sugar
1 1/2 c bite-size strips of leftover cooked turkey breast tenders
1/4 c thinly sliced kale leaves
2 thin slices red onion
Pinch of red pepper flakes
In a mixing bowl, whisk peanut butter, water, vinegar, garlic, and sugar until smooth. Add turkey, kale, and onion. Stir to coat. Sprinkle with red pepper flakes.Makes 2 servings.
Per serving: 208 calories, 7 g fat (1 g saturated), 166 mg sodium, 8 g carbs, 1 g fiber, 27 g protein
Carolina Pork BBQ Wrap
Prep time: 5 minutes Cook time: 6 minutes
2 tsp canola oil
3 thick slices red onion
10 thin slices (4 oz) leftover cooked pork tenderloin
1 Tbsp wine vinegar
1/2 tsp sugar
Pinch of red pepper flakes
2 9-inch whole-wheat tortillas, warmed
1. Pre-heat skillet on medium. Add oil and cook for 1 minute. Add onion and salt to taste. Toss. Cover and cook, tossing occasionally, until softened, about 5 minutes. Reduce heat if onions are browning too quickly. 2. Meanwhile, stack pork slices and cut into shreds. Add the pork, vinegar, and sugar to the onion. Season with pepper flakes. Top tortillas evenly with onion-pork mixture. Roll into tubes.Makes 2 servings. Per serving: 254 calories, 10 g fat (1 g saturated), 279 mg sodium, 25 g carbs, 4 g fiber, 15 g protein
Caribe Bean Salad
Prep time: 10 minutes Cook time: 0 minutes
1 Tbsp olive oil
1 1/2 Tbsp lime juice
1/2 tsp chili powder
1 can (15 oz) black beans, rinsed and drained
1 c loose-packed fine-slivered kale leaves
2 Tbsp shredded carrot
2 Tbsp slivered red onion
In a bowl, whisk oil, lime juice, and salt and chili powder to taste. Add beans, kale, carrot, and onion. Stir to coat ingredients with dressing.Makes 2 servings. Per serving: 168 calories, 7 g fat (1 g saturated), 397 mg sodium, 26 g carbs, 8 g fiber, 7 g protein
Turkey Tortilla Panini
Prep time: 10 minutes Cook time: 5 minutes
2 9-inch whole-wheat tortillas, toasted
2 Tbsp crumbled feta cheese
4 oz leftover thin-sliced cooked turkey breast tender
4 thin slices red onion, separated
1/4 c jarred roasted red pepper strips
1/2 c finely sliced kale leaves
1. Lay one tortilla in a dry, heavy skillet or griddle pan. Sprinkle evenly with 1 tablespoon cheese. Layer on turkey, onion, red pepper, kale, remaining 1 tablespoon cheese, and remaining tortilla.2. Place pan or griddle over medium-high heat. Cook, squeezing the sandwich with a panini press or other flat weight (like a heavy frying pan) until tortilla is browned and cheese melts, 2 to 3 minutes per side. Reduce heat slightly if tortilla is browning too quickly. Remove and cut into four wedges.Makes 2 servings. Per serving: 231 calories, 6 g fat (2 g saturated), 478 mg sodium, 26 g carbs, 4 g fiber, 17 g protein
10 Foods, 40 Recipes ~ Soups
Chunky Tilapia & Tomato Soup
Prep time: 5 minutes
Cook time: 15 minutes
1/3 c thinly sliced baby carrots
1/3 c red onion slivers
1 Tbsp olive oil
1/2 tsp thyme
2 c chicken broth
1 c water
12 oz tilapia fillets, cut into large chunks
1 1/2 c chopped broccoli florets
1 c canned diced tomatoes, with juice
1/2 tsp ground black pepper
1. In a large saucepan, combine carrots, onion, oil, thyme, and salt to taste. Cook, stirring over medium heat, until softened, about 5 minutes. 2. Add broth and water. Bring almost to boiling. Add tilapia, broccoli, tomatoes, and pepper. Reduce heat and simmer until tilapia is cooked, about 8 minutes.Makes 2 servings. Per serving: 319 calories, 1 g fat (2 g saturated), 550 mg sodium, 14 g carbs, 4 g fiber, 42 g protein
Variation New England Fish Chowder
Substitute butter for oil. In a small bowl, whisk 3 Tbsp flour with 1/2 c chicken broth. Add to pan with water and remaining broth. Cook over medium heat, stirring, until lightly thickened. Eliminate tomatoes and substitute 1/4 c chopped jarred roasted red peppers. One minute before serving, stir in 3 Tbsp sour cream. Do not boil.Makes 2 servings. Per serving: 379 calories, 14 g fat (8 g saturated), 386 mg sodium, 21 g carbs, 3 g fiber, 43 g protein
Black Bean Soup
Prep time: 5 minutes Cook time: 15 minutes
1/2 c chopped red onion
2 tsp olive oil
1 tsp minced garlic
3/4 tsp oregano
3/4 tsp cumin
1 can (15 oz) black beans, rinsed and drained
2 c chicken broth
1 Tbsp feta cheese
1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Stir in beans and broth. Reduce heat to medium-low. 2. Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with feta and cilantro (optional).Makes 2 servings. Per serving: 205 calories, 7 g fat (2 g saturated), 447 mg sodium, 27 g carbs, 9 g fiber, 12 g protein
Chinese Pork & Rice Soup
Prep time: 5 minutes Cook time: 15 minutes
1 Tbsp canola oil
1 tsp minced garlic
1 tsp grated fresh ginger
1 c finely sliced kale leaves
1/4 c instant brown rice
2 c chicken broth
1 c thin strips of leftover cooked pork tenderloin
2 Tbsp slivered jarred roasted red peppers
1 tsp sesame seeds, toasted
1. In a large saucepan, combine oil, garlic, and ginger. Cook, stirring, over medium heat until fragrant, about 1 minute. Add kale. Cook, stirring, about 2 minutes.2. Add rice and broth. Bring almost to a boil. Simmer for 8 minutes. 3. Stir in pork and peppers. Simmer for 2 minutes. Serve sprinkled with sesame seeds.Makes 2 servings. Per serving: 257 calories, 13 g fat (2 g saturated), 173 mg sodium, 16 g carbs, 1 g fiber, 19 g protein
Puréed Broccoli Soup
Prep time: 10 minutes Cook time: 15 minutes
3/4 c chopped red onion
2 tsp olive oil
1/4 tsp tarragon
4 c broccoli florets
1 Tbsp flour
1 c water, divided
2 c chicken broth
1 tsp white wine vinegar
1/2 tsp ground black pepper
1 Tbsp shredded baby carrot
1. In saucepan, mix onion, oil, tarragon, broccoli, and salt to taste. Stir over medium heat about 3 minutes. In small bowl, whisk flour and 2 Tbsp water until smooth; set aside.2. Add broth, vinegar, pepper, and remaining water to pan. Bring almost to a boil. Reduce heat and simmer about 10 minutes. 3. Puree soup in blender and return to pot. Whisk in flour mixture; stir over medium-high heat until slightly thickened. Sprinkle with carrot.Makes 2 servings. Per serving: 165 calories, 7 g fat (1 g -saturated), 196 mg sodium, 21 g carbs, 6 g fiber, 11 g protein
Prep time: 5 minutes
Cook time: 15 minutes
1/3 c thinly sliced baby carrots
1/3 c red onion slivers
1 Tbsp olive oil
1/2 tsp thyme
2 c chicken broth
1 c water
12 oz tilapia fillets, cut into large chunks
1 1/2 c chopped broccoli florets
1 c canned diced tomatoes, with juice
1/2 tsp ground black pepper
1. In a large saucepan, combine carrots, onion, oil, thyme, and salt to taste. Cook, stirring over medium heat, until softened, about 5 minutes. 2. Add broth and water. Bring almost to boiling. Add tilapia, broccoli, tomatoes, and pepper. Reduce heat and simmer until tilapia is cooked, about 8 minutes.Makes 2 servings. Per serving: 319 calories, 1 g fat (2 g saturated), 550 mg sodium, 14 g carbs, 4 g fiber, 42 g protein
Variation New England Fish Chowder
Substitute butter for oil. In a small bowl, whisk 3 Tbsp flour with 1/2 c chicken broth. Add to pan with water and remaining broth. Cook over medium heat, stirring, until lightly thickened. Eliminate tomatoes and substitute 1/4 c chopped jarred roasted red peppers. One minute before serving, stir in 3 Tbsp sour cream. Do not boil.Makes 2 servings. Per serving: 379 calories, 14 g fat (8 g saturated), 386 mg sodium, 21 g carbs, 3 g fiber, 43 g protein
Black Bean Soup
Prep time: 5 minutes Cook time: 15 minutes
1/2 c chopped red onion
2 tsp olive oil
1 tsp minced garlic
3/4 tsp oregano
3/4 tsp cumin
1 can (15 oz) black beans, rinsed and drained
2 c chicken broth
1 Tbsp feta cheese
1. In a large saucepan, combine onion, oil, garlic, oregano, cumin, and salt to taste. Cook, stirring, over medium heat until softened, about 3 minutes. Stir in beans and broth. Reduce heat to medium-low. 2. Cook, stirring occasionally, for 10 minutes. Mash some beans against side of pan. Serve sprinkled with feta and cilantro (optional).Makes 2 servings. Per serving: 205 calories, 7 g fat (2 g saturated), 447 mg sodium, 27 g carbs, 9 g fiber, 12 g protein
Chinese Pork & Rice Soup
Prep time: 5 minutes Cook time: 15 minutes
1 Tbsp canola oil
1 tsp minced garlic
1 tsp grated fresh ginger
1 c finely sliced kale leaves
1/4 c instant brown rice
2 c chicken broth
1 c thin strips of leftover cooked pork tenderloin
2 Tbsp slivered jarred roasted red peppers
1 tsp sesame seeds, toasted
1. In a large saucepan, combine oil, garlic, and ginger. Cook, stirring, over medium heat until fragrant, about 1 minute. Add kale. Cook, stirring, about 2 minutes.2. Add rice and broth. Bring almost to a boil. Simmer for 8 minutes. 3. Stir in pork and peppers. Simmer for 2 minutes. Serve sprinkled with sesame seeds.Makes 2 servings. Per serving: 257 calories, 13 g fat (2 g saturated), 173 mg sodium, 16 g carbs, 1 g fiber, 19 g protein
Puréed Broccoli Soup
Prep time: 10 minutes Cook time: 15 minutes
3/4 c chopped red onion
2 tsp olive oil
1/4 tsp tarragon
4 c broccoli florets
1 Tbsp flour
1 c water, divided
2 c chicken broth
1 tsp white wine vinegar
1/2 tsp ground black pepper
1 Tbsp shredded baby carrot
1. In saucepan, mix onion, oil, tarragon, broccoli, and salt to taste. Stir over medium heat about 3 minutes. In small bowl, whisk flour and 2 Tbsp water until smooth; set aside.2. Add broth, vinegar, pepper, and remaining water to pan. Bring almost to a boil. Reduce heat and simmer about 10 minutes. 3. Puree soup in blender and return to pot. Whisk in flour mixture; stir over medium-high heat until slightly thickened. Sprinkle with carrot.Makes 2 servings. Per serving: 165 calories, 7 g fat (1 g -saturated), 196 mg sodium, 21 g carbs, 6 g fiber, 11 g protein
Monday, May 12, 2008
Eat your veggies!
A few simple ways to eat your veggies in a healthy way:
- Use balsamic vinegar, lemon juice, garlic, pepper, or other seasonings instead of butter and salt on top of your veggies. (balsamic vinegar on asparagus, brussel sprouts, broccoli and carrots is delicious!)
- steam or shock your veggies so they are cooked but not soggy. Shocking your veggies consists of you bringing your pan of water to a full boil and adding frozen veggies for jsut a minute or so (depending on how thick they are- less for broccoli more for carrots etc) and then takingthem out- they'll be like freshly steamed veggies...
- Spread a little fat free mayo or salad dressing on corn instead of butter and sprinkle Cayenne pepper or Parmesan on it- that's how they eat it in Mexico!
- Make sweet yams with orange juice and maple syrup instead of butter and marshmallows- fewer calories and great taste! and yams are chock ful of B vitamins so eat up!
- Add vitamins, flavor and make your mashed potatoes all around healthier, add yams, carrots, or spinach to your mashed potatoes. boil and mash...yummy!!!
- Instead of nachos with tons of cheese, make a "Bean Bowl". Heres how we do it at my house: In a large bowl combine drained canned blackbeans(am,azing for fiber and protein!), corn, diced red and green peppers, avocado, banana peppers, tomatoes, olives, a dollup of sour cream, and a half a handfull of cheese and nuke in the microwave. then dip your chips... its fast, filling, and tons healthier than your nachos!
- eat more beans! beans are soo good for you. watch serving sizes as they are usually high in calories, but they are also high in fiber and protien!
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