New Mommy Menu

This is a way overdue blog post from last week. With our new nephew being born recently and a very tired Mommy, who is tired of a Daddy's version of quick dinner, (fast food:/) I offered to cook a short week of healthy food to help her out. Nothing real fancy just easy, healthy, quick food so she could spend as much time resting as possible. Most of these menu items have been made in previous blog posts with detailed directions and recipes so here is a recap of what I prepared. Sissie is a huge fan of the "Bean Salad" so that was a must, along with Cauliflower, Broccoli salad and Lemon Orzo. She asked for those things specifically and I made a huge post of Chicken Stew, Gluten Free, which was the topic of my last blog post. Pictured last is the Sour Cream and Onion sauce I used for my "Smothered Pork Chops"(recipe from 3-27-14) on a bed of rice pilaf. Not pictured was a container of mini meatballs in a sweet and savory sauce of carrot, onion and garlic that is usually poured over pasta, minus the meatballs and is called " Genovese." I shopped for all these ingredients and then prepared it on a budget of $35.00, it took a little over 4 hours to make 4-5 days worth of food.  

Basil and Parsley Garbanzo salad with Tomatoes

Lemon, Olive oil and Parsley Orzo

Broccoli and Cauliflower salad

Gluten Free Chicken Stew

(There is also a small "how to" video for the Chicken stew at https://www.facebook.com/COOKINGTTREATS ) 

Sour Cream and Onion smothered Rice Pilaf

*For any questions about a specific recipe you can't find please feel free to contact me for individual instructions! ENJOY!!

Tahini is MY new Peanut-butter!

About a month and a half ago, after the girls started their diets, I started a protein shake regiment. Christine uses Herbalife and Kat uses Body by Vi. I purchased a generic chocolate whey protein powder which I actually found to have more protein per serving than both of those other two products and is cheaper. I love cheap stuff. In the beginning I used one scoop of powder, 6-8 oz. of water and 1 frozen banana. There are people who use peanut butter for added protein and of course flavor but I saw that as a lot of unnecessary fat. Christine found out that bodybuilders and weights enthusiasts use a dehydrated form of peanut butter that is somewhere around 70% less fat (might be higher) and has all the benefits of protein and flavor. I looked for dehydrated peanut butter and the only place that carried it that I could drive to was GNC, I'm assuming it's a specialty product, and it was way tooo expensive for "peanut butter."

I found a solution in substitution and that came in the form of "Tahini." Tahini is sesame seed paste most commonly used in "Hummus." It has many wonderful health benefits and a great nutty flavor. I use a brand that roasts the seeds before they are ground down which has shown to boost the level of calcium per serving and has been proven to be the type of calcium most easily absorbed by the body. There is also a huge difference in "hulled" and "unhulled" sesame seeds. Unhulled sesame seeds are still in the casing and the most healthy of the two. Hulled sesame is obviously seeds no longer in the casing which has been proven to show a major decrease in calcium levels. So to recap use unhulled, roasted or toasted for the highest serving of calcium. Sesame seeds is also a great source of magnesium, copper, vitamin B1, zinc and dietary fiber. (reference and information found on http://saveourbones.com/the-power-of-the-sesame-seed/)

Now for added vitamins, overall health and flavor I use 1 Tbs. of roasted Tahini paste in my protein shake every morning. The flavor is great and although it is not peanut butter, it isn't really a comparison, and just tastes awesome! LASTLY, but not least it's GLUTEN FREE.

TRY IT!

Winner, Winner Chicken dinner!

I was about to take the easy way out tonight. I've been exhausted and I see no signs of stopping. Ugh, kinda intimidating when I really think about it, but none the less...ONWARD and UPWARD! Todays agenda was house cleaning overhaul but dinner still had to be made and that's the funny part of being a stay at home Mommy that they never tell you.

Maybe I should enlighten you with the fact that I love to procrastinate. Although in recent times I have found that knowing that and then challenging myself to work to the bone has become such a great joy. Positive energy attracts positive energy and from my diligence this evening I was met with two more opportunities in my personal cook endeavour. I "Tweeted" tonight that I'm seriously in need of a bigger kitchen now, but that has always been the case. Along with my procrastination, I'm a "more the merrier" kinda lady, and somewhere along the line those two together seem to contradict themselves in my own head, but I love it.

Back to the simple dinner that turned into work:) I decided that just doing it is better than skimping out AND the health of my two favorite people in the world is more important than me being lazy. The Hunebee's Mom sent home an organic goodie bag for me this Monday. A bundle of flowing green onions, an over-stuffed bag of minty mint, perfect limes and randomly growing cilantro from her ever bountiful, organic home garden. I had a huge bag of roma tomatoes that I got on sale, 3lb.s for $1, and I decided that I wanted to do a fresh tomato sauce. I was about to add olives and then I remembered having dinner with Momma-Gina last week and that was one of the things she told me to stop eating(tooo much salt). The sauce was for a couple chicken breasts thawing in my sink. I was mulling over what to make with it but rice, potatoes, or pasta just sounded like too much. I was really trying to go NO-carb, so I opted for a Panzanella like salad...ha.

Prep time: 15 minutes
Cook time: 30 minutes
Servings: 4

Cost: $7 for the whole dinner

Ingredients for Chicken:

2 medium(on the large side) boneless, skinless chicken breasts, sliced in two(4 pieces)
2 Tbs. olive oil
salt and pepper

Sauce:

3 roma tomatoes, diced
1 large garlic clove, chopped
2 green onions, dice the bulb up to the dark green(set aside for salad and garnish)
1/8 cup carrot, minced
1/4 cup olive oil
Dash of dried basil, thyme, oregano and parsley
1/2 cup fresh chopped spinach
salt and pepper
1/3 tsp. white sugar

Directions:

In a small sauce pan, saute scallions, carrots and garlic in olive oil then salt and pepper. Add chopped tomatoes, herbs, salt pepper and sugar. Once the sauce has coked down a little add spinach, turn down the heat and let it simmer very low.

I like to rinse and dry my chicken before cooking it. In the oil, fry on both sides after seasoning. Tonight I added the juice from the chicken directly to the sauce, IT"S FLAVOR!

Ingredients:

1/2 cup pre-shredded carrot
1 roma tomato, diced
1 persian cucumber, partially peeled
1 cup of croutons (Garlic)
about a 1/3-1/4 cup of scallion leaves chopped

Dressing:

1/3 cup olive oil
1/8 cup red wine vinegar
1 tsp. yellow mustard
Salt
1 small serrano pepper, sliced thin, about 1 Tbs. (watch out!)

Toss the salad and dressing right before you are about to serve so it doesn't get soggy. Also be careful of  the serrano pepper, use less if you aren't familiar with its heat.

ENJOY! 

 

3 ways to use Ground Beef, GLUTEN FREE to-go!

Most of the time we use or see ground beef being used it's for something you wouldn't label as "healthy." The thing I have grown to love about making great things with not much is the meals I have to invent for changing my families health. When I was growing up ground beef was used for burgers, meat loaf, and pasta sauces. A lot of friends houses showcased ground beef in "Hamburger Helper." < --- Something that never graced my table as a kid. Secretly I will admit as an adult I have consumed said "Helper," and secretly enjoyed it.

About two months ago, when The Hunebee and KATvonVAPURE started their diets, we had to adjust meal plans for both girls. With The Hunebee's Tryptophan allergy, and need for low-fat meat proteins, we put our heads together and used low-fat high quality ground beef to spice up her week. Using an Organic, Certified, 15% fat Ground Beef I was able to make a few variations to her weekly menu as to not cook the typical beef stews, sautees, or roasts.

For all three dishes I used a spiced ground beef. It was easiest for all three to use the same beef and add other vegetable components.

Prep time: 10 minutes
Cook time: 20 minnutes
Servings: 4

Ingredients: (for the Ground Beef)

1 lb. Organic 15% (fat) ground beef
1 tsp. fresh garlic, minced
1/3 cup of green bell pepper, diced small
salt and pepper
sprinkle:
garlic powder
ginger powder
SMALL dash of cumin

Set the beef aside. For the rest you can use any vegetables you prefer. Below are a couple ways we chose.

(for The Hunebee)
Ingredients:

1/2 cup slightly steamed broccoli
1/3 cup fresh bean sprouts
1/3 cup "Spiced" ground beef

A dash of Soy and Oyster sauce made this a kind of "Beef and Broccoli."

Price: $2.25

Ground Beef and Broccoli with Sprouts

(for Kuizzy)

Ingredients:

1 cup fresh spinach

1/2 cup of "Spiced" ground beef

1/4 cup fresh bean sprouts

top with fresh cilantro

Price: $3.00

Spinach, Ground Beef bowl with Sprouts and Cilantro

(for The Hunebee)
Ingredients:

1/3 cup green beans, sauteed with grape tomatoes
1/4 cup sliced zucchini, pan fried
1/4 cup bean sprouts
1/3 cup spinach, sauteed
1/2 cup "Spiced" ground beef

Price: $4.00

Spiced Ground Beef with Green Beans, Zucchini and Spinach

It really is that easy to prepare lunch or dinner on a budget to go. These are low calorie, GLUTEN FREE, filling, EASY and healthy choices.

ENJOY!

8 Easy Gluten Free Salads!

I love salad! All kinds of salad, but I don't always want lettuce. There are so many ways to jazz up a salad night whether you make it the main dish or a side to an awesome meal, and sometimes just to snack on. Whether they are full of vegetables, fruits, fish, meat or pasta they can be quick, easy, healthy and Gluten Free. Here is a list of 8 that the "bunch" love along with friends and family alike. There is one more thing we do quite frequently here....re-using leftovers. I hate wasting food, and as long it is still "good" then I try to integrate:) Hence the Orzo in salad number 1.

1. This is a GF Tortellini and Orzo salad. 

Ingredients:

1 lb. three cheese tortellini cooked, drained and cooled (gluten free)

1/4 cooked orzo, (left over) (gluten free)

2 medium vine tomatoes, diced

1/3 cup chopped parsley, fresh

1 Tbs. minced fresh garlic

Dressing:

1/3 cup olive oil

1/4 cup red wine vinegar

salt and pepper to taste

Gluten Free Tortellini and Orzo Salad

2. Here is a shrimp salad that I do many variations of, and this week I chose fresh pineapple, red onion and tomatoes.

Ingredients:

1 lb. of raw large shrimp, flash boiled and cooled in an ice-bath

1/2 cup of cilantro, chopped

1/3 cup minced red onion

1/2 cup sliced grape tomatoes

1 cup diced fresh pineapple

Dressing:

Juice of 4 medium sized lemons

1 tsp. honey

salt and pepper to taste

Shrimp Salad

3. Cauliflower, artichoke, tomato, braised mushroom and black olive New Years salad. This New Years was a fancy BBQ dinner! We had sausages, BBQ chicken, fun salads and a bunch of informal, great eats.

Ingredients:

1 head of cauliflower, steamed, drained and cooled (it releases a lot of water so make sure you drain it thoroughly, or it'll water down your dressing while it marinates)

1 14 oz. can of black olives, drained

2 14 oz. cans of water packed artichoke hearts 

2 oz packages of mushrooms (braised in beer from earlier)

1 cup of grape tomatoes sliced in half

Dressing:

1/3 cup olive oil

1/4 cup of apple cider vinegar

1/2 Tbs. ginger power

salt and pepper to taste  

Cauliflower, Artichoke, Tomato, Mushroom and Olive Salad

4. Caprese salad, ugh has to be one of my most favorite! Who doesn't love those fresh little Buffalo Mozzarella Balls! This we had Christmas Day with a cold cuts platter and smoked salmon. Dreamy:)

Ingredients:

2 cups grape tomatoes, sliced in half (long ways)

1 16 oz. container of buffalo mozzarella balls, drained

fresh basil leaves torn, and a couple whole for garnishing

Dressing:

Drizzle olive oil and balsamic vinegar over the top. I would say about 3 Tbs. of each

and salt to taste. 

Caprese Salad

5. Gluten Free rotini pasta salad. This was made for The Hunebee and KATvonVapure.

Ingredients:

1 Lb. Gluten Free pasta (Rotini)

1/8 cup of oven roasted red bell peppers, diced (home roasted)

5 large fresh basil leaves chopped, rough

1/4 cup frozen peas

1/3 cup diced tomatoes

1/4 cup minced carrot

Dressing:

1/3 cup olive oil

1/4 cup Greek yogurt

1/8 cup apple cider vinegar

1 tsp. dried basil 

salt and pepper to taste

Gluten Free Pasta Salad

6. Red Cabbage, Tomato, Celery, Green Onion Italian slaw. 

Ingredients:

1/2 head of red cabbage, shredded

1 cup thin sliced celery with leaf

2 medium vine tomatoes, diced large

2 green Oonions chopped (whole onion)

Dressing:

1/3 cup of olive oil

1/8 cup red wine vinegar

salt and pepper to taste

Red Cabbage Slaw

.

7. Pineapple, Celery, Red onion and Green Onion Salad.

Ingredients:

1 can of diced pineapple (large)

1/3 cup of celery sliced thin

2 green onions, chopped

1/4 cup sliced red onion

Dressing:

1/8 cup pineapple juice from the can

1/4 cup apple cider vinegar

1/2 Tbs. ginger powder

salt to taste (would've been great with pepper)

Pineapple, Celery Red and Green Onion Salad

 8. Ok one more Slaw salad this one is really great if you love pickled beets and grapefruit!

Ingredients:

1/2 head of red cabbage, shredded
1/2 cup of garden fresh, home pickled beets
1/2 a Red onion sliced
1 whole pink Grapefruit, sliced and diced into thin pieces

Dressing:

1/3 cup of olive oil
1/3 cup red wine vinegar
1 tsp. mustard powder
salt to taste

Red Cabbage, Beets, Grapefruit and Red onion Slaw

So here it is a great list of ideas to follow, improvise and add to. ENJOY!

Carrot salad

There was so much response to my Facebook post that I decided to give the people what they want! ;)

I bought an already shredded bag of carrots, it's just easier that way, and the 1 lb. bag cost a $1.00! I only used half the bag, a grapefruit from The Hunebee's Mom's house, cilantro and fresh ginger. Making the whole bowl of salad came in at a cost of $2.00, and I think out of that you could get 4 servings.

Ingredients:

1/2 bag of shredded carrots (1 lb.)

1 small pink grapefruit (diced small)

1 tsp. of minced fresh Ginger

1/4 cup cilantro

Dressing:

1/3 cup of olive oil

1/4 cup apple cider vinegar

1 tsp. powdered ginger

salt

ENJOY!

Meals Under $5 Healthy, Gluten Free, Fresh!

Here are some of the breakfasts, lunches, dinners and snacks I've been making over the last 6 months. They all come in at the $5 dollar mark per Jar. Because the "bunch" works so much and have no time for cooking, let alone shopping, I've put this together to show everyone how easy and cheap it can be to stay healthy on a budget. These meals are great for on the go people who eat at work, in their car, or on their way to a busy day!

This is what I used to send KATvonVAPURE before she started her diet. From the left we have plain oat meal with a little added cinnamon. On top is a medley of home made trail mix consisting of walnuts, dried pineapple, cherries, cranberries and banana chips with a drizzle of honey. Next to that is low fat cottage cheese with canned pineapple, cranberries and basil. These two are around $4.00 a jar and enough for one serving of breakfast, AND are both GLUTEN FREE!

These are Low-Carb high protein breakfast jars for The Hunebee, KATvonVAPURE and Kuizzy. Inside is 1/4 cup of fresh avocado, 3 small maple sausage links and one medium boiled egg in half. These FABULOUS Breakfasts-for-the-ride come out to $2.00 a jar!!! YES just $2. They are also GLUTEN FREE and great for energy. I add a little pepper once everything is in place and thats it!

Here is a picture of what my fridge ends up looking like on Mondays. This is a small portion of what I could send for lunches. From the left is 2 jars of chicken salad with green onions, cilantro, cranberries, and Greek Yogurt instead of mayonnaise they cost around $1.75 a jar (smaller jars).  Next is a sandwich in a Jar with sesame Gluten Free crackers, persian cucumbers, and sliced carrots. I used Boar's Head Roast Beef and Roasted Turkey, both GLUTEN FREE, and cost about $3.75/jar. In the small jars is an egg salad, pretty basic with a little salt, fresh cracked pepper, paprika and again Greek yogurt instead of mayonnaise which will run you about $.35/jar. Quite a change from the price and health of a "normal" lunch for someone on the go. Fast food, even sit down restaurants charge an arm and a leg for "bad for you" food. 

Here we have Tomatoes two ways. The Top is a Bruschetta that KATvonVAPURE is eating with sesame Gluten Free crackers. Inside is chopped vine tomatoes, onion, garlic, and fresh basil. Add a little sprinkle of sugar and red wine vinegar, let it marinate and eat! And at $3.00 a jar it's even better! The bottom is a salsa that The Hunebee eats on top of her cottage cheese. It's just sliced grape tomatoes, jalapenos, and LOTS of cilantro, a little salt and lime (or lemon). This will come to about $2.00/jar. 

So here, these are 8 meals or snacks that are healthy, cheap, GLUTEN FREE and tasty!!