All About Artichokes

This post comes from my archives, I had previously posted it on my email newsletter and discovered I never posted it on the blog. It was written by my very talented sister. Chef Elisa is based in Denver, CO and is a caterer and personal chef.

I enjoyed my first artichoke of the Spring recently,and it got me thinking.  I grew up eating artichokes and I have fond memories of this unique little piece of produce, which is actually a thistle.   I remember savoring the ritual of dipping each leaf into Best Foods mayonnaise, scraping my teeth across it to enjoy that small bite of unique flavor.   And most importantly, the delicious heart that lies inside, a prize awarded for your patience in deconstructing the little globe one piece at a time.

I’ve encountered a lot of people who have never eaten a whole, fresh artichoke.  Many people have only eaten the hearts (usually from a can) in pasta and pizza.   But I think everyone should enjoy an artichoke, especially when they are at their peak in Spring.  If you have never tried one and are a little put off at the idea of having to pull your food apart leaf by leaf and scrape the “meat” off of it, you may be encouraged by the artichoke’s health properties.  In researching this article, I was pleasantly surprised to find that artichokes contain cynarin, which is a “phenolic acid compound… that stimulates digestion, protects the liver, and lowers triglycerides and cholesterol.”  So you can feel better about slathering those leaves with butter, mayonnaise or aioli knowing that the artichoke can naturally help your HDL/LDL ratio!

I think the artichoke is best simply steamed, but boiling also works well.  Wash it well, trim the end of the stem and snip off any thorny points on the leaves if you like.   Put a few inches of water in the bottom of your pot, put the artichokes in the steamer basket and in about 30 minutes (depending on the size and toughness of your artichoke) you will be ready to enjoy Spring’s bounty!  To determine if it is cooked, simply poke a fork into the stem at the base of the artichoke, it should be able to slide in and be removed easily.

Every once in a while I like to relive my childhood memories by enjoying an artichoke with just plain old mayonnaise.  It was good enough for me at 10 years old, and it is good enough now!  However, the chef in me really can’t be satisfied with plain mayo all the time.  Usually I like to dress up my mayo with some crushed fresh garlic and lots of lemon juice, usually called an aioli but I take a shortcut and use prepared mayo instead of making my own!  You could put practically anything into your mayo – how about some pesto to pay homage to the artichoke’s Italian roots, or some chopped chipotle peppers in adobo sauce for a little spice.  If you’re ever feeling ambitious, try making a stuffing with breadcrumbs, parmesan cheese and herbs, spoon a little between each leaf and then steam the artichoke until cooked through.  There are a number of simple recipes available on the website for the California Artichoke Advisory Board.

So the next time you’re perusing the produce at your grocery store, don’t be afraid to reach for one of those thistles and try something new. They’re delicious AND nutritious, and you might even get your little ones to eat them on account of how fun it is to play with your food!

Artichoke Recipes from the California Artichoke Advisory Board
Baked Artichokes Stuffed with Red Quinoa

Breakfast

Homemade Honey Nut Granola

Potato and Vegetable Hash

I've been busily posting each week over at Mama Bootcamp and decided this week to post here with a longer post devoted to a topic I don't think I've written about very much, breakfast.  Since lately my posts have been handy lists of recipes for you to reference, it was about time I compiled some breakfast recipes.  My focus is usually on what can be made ahead and easy for a grab and go breakfast on busy mornings.

Breakfast Burritos- I make these on a regular basis, usually like 15-20 of them and they last us for a few weeks because in my house everyone needs variety and so they don't get eaten every day.  Burritos are a great vehicle for veggies in the morning, the possibilities for the fillings are endless. 

Banana Muffins- This is a healthy muffin that includes extra protein and fiber and it's vegan.  But it's sweet and moist and delicious.  Sometimes I make them in my mini muffin pan as that size it more realistic for my younger ones to eat.

Morning Maple Cranberry Pecan Oat Bars- This fantastic bar is full of great things for you to start your day; a wonderful combination of protein and whole grains.  Super easy to make and they can be frozen too.

Honey Nut Granola- After many attempts to make granola and not really loving the results, I found a recipe that was very simple, low fat and delicious.  I love it on yogurt, or eaten like cereal with milk.

Applesauce Oatmeal Muffins- This is a good low fat muffin.  It's also very simple to make, you could easily make them on a weekend morning, enjoy one and have the rest throughout the week.

Strawberry Baked Oatmeal- Another recipe where you can easily adapt it for other fruits or flavorings.  Baked oatmeal re-heats wonderfully.

Potato and Vegetable Hash- And here is a recipe for when you have a little time to cook.  But you could actually make a large pan of the hash and reheat leftovers.  Or use this as burrito fillings.

Give these recipes a try and let me know what you think.  They are all great options for starting out your day.  I'm sure I will add more recipes to this list in the future.

Happy New Year

Happy New Year from me and my family!

I feel like we just celebrated Y2K, how is it 2014 already?  We had a low key holiday; I baked, but not on the large scale that I have done in the past.  I made some home made gifts like hot chocolate, homemade bread, cinnamon rolls, granola and a few candies. 

With the new year always comes the time to make changes.  Setting goals and resolutions is what we do at the start of a new year and so I thought I would write this quick post to not only say Happy New Year, but include a few things that you may find helpful.  Maybe you are going to eat healthier, or plan your meals and get more organized in the kitchen.  Maybe you just need to get some new recipes to start off the year.  I'm here for you!

I have my Healthy Meals List which has a lot of my favorites and go-to suggestions for people when they are looking for new recipes.  It links to my Healthy Eats Pinterest board, which has not only dinners, but recipes for smoothies, snacks and treats.  You may also want to get ahead of the game and do some cooking for future busy nights.  I have a great list of Freezer Friendly Meals.

As I mentioned in my last post, I intend to have a plan for changes to this blog, with regular posts.  I will also be blogging over at Mama Bootcamp where I help out with food coaching and cooking classes.  I'll have regular posts over there each week with a recipe or healthy cooking tip.

So here's to a fantastic 2014!

Get Grilling!

So it's Memorial Day weekend.  It's actually a time that we remember those who died serving our country.  It's a very important time to honor them.  It also seems to be a time that people get together and barbecue.

Here is a previous post I had just before July 4th, there's some great grilling recipes and side dishes listed there- June 25, 2012 Post

And you know that of course I have a Pinterest board with grilling recipes.  :)

In addition, here are a few other grilling recipes that I think are great.  They are healthy and a change from just burgers and hot dogs.

Chipotle’s Adobo Marinated Chicken- I just shared this recipe for Cinco de Mayo but I think it’s great for a party and I generally have a couple of extra marinating or already grilled in my freezer.  Perfect to pull out for a quick meal. 

Buttermilk and Herb Marinated Chicken- This is an outstanding way to grill chicken breasts.  Keeps them moist and flavorful.

Simple Grilled Tilapia- Very easy method for grilling fish, this is really healthy and so great with fresh veggies. 

Grilled Chicken with Balsamic Glaze- Instead of bbq sauce, try making this sweet and tangy glaze with balsamic vinegar and a touch of honey.

Grilled Cilantro Lime Sweet Potatoes- Sweet potatoes (yams) with cilantro and lime, a
fantastic flavor combination. 


            

Fall Flavors

I love fall!

I intend to post a collection of Thanksgiving recipes, but before I do that, I had this post of recipes the reflect fall with the use of seasonal ingredients or just food that makes me thing of cooler days and nights.  I also intended to do some reading on nutrition related to some fall ingredients, but that didn't happen.  Sorry.  Just trust me, especially since I've probably written or shared articles about leafy greens like kale and winter squash like butternut and pumpkin before.  They are nutrient dense and therefore good for you.
I've been busy doing a lot of work with Mama Bootcamp and it's been very rewarding.  I've facilitated Make Ahead Meal Nights, which has been a lot of fun.  I also got to come along for the fun and appear on TV.  The clip of the segment can be found here preserved for eternity.  We demonstrated making this great spaghetti squash lasagna, which is a fantastic low carb and low calorie meal.  It freezes well and makes quite a bit.  I also made my own Marinara Sauce to use in the lasagna and have taught quite a few of the Mama Bootcampers to make too.
OK, enough of that business, let's get to the Flavors of Fall.

Here's the Pinterest Board- Fall Flavors

Butternut Squash (or pumpkin) Chili- Packed with veggies, this chili is perfect for a cool fall evening.  You can make this on the stove or use your slow cooker.

Turkey Pumpkin Chili- A really unique twist on chili, but pumpkin pairs well with chili spices to create a sweet and smoky chili. 

Baked Rigatoni with Sausage, Butternut Squash and Kale- Make it healthier by looking for a nitrite-free sausage, but this is a complete meal with vitamin rich squash and kale.

Butternut Squash and Sage Lasagna- The combination of sage and butternut squash are so good!  Definitely use fresh or cooked store-bought noodles, don’t use the no-boil noodles.  Cut your prep time with using pre-cut squash.

Chicken Pot Pie- This is a rich and delicious comfort food recipe.  Not low calorie.  But very yummy. 

Turkey Meatball and Tortellini Soup-  I came up with this soup  just staring into my freezer.  I had ground turkey and a package of tortellini, some Trader Joe’s frozen green beans, a few other veggies and canned diced tomatoes.    My family loved it because it was actually a soup that was filling as a meal all on its own.  And every time I’ve made it, it’s been a little different just based on what vegetables I have.
 
Crock Pot Turkey, White Bean and Pumpkin Chili- Perfect for fall and so easy to make in the slow cooker.  It’s made with green chilies which goes so well with the pumpkin and turkey. This version has a different set of flavors than the other chili above.

Sweet Potato and Black Bean Enchilada- Regular readers to this blog have seen me list this recipe more than once before.  Sweet potatoes and yams are plentiful and this recipe is such a great combination of flavors.  And the green sauce recipe included with this recipe really is easy to make.  But you can easily use a canned green sauce too.
 
Broccoli Crunch- Instead of a mayonnaise based dressing for the usual broccoli salad this one uses almond butter and the addition of apples and candied nuts make it the perfect fall weather salad.

Butternut Squash and Macaroni Casserole- Delicious meatless fall casserole that uses coconut milk instead of any heavy cream or cheese.

Quinoa Salad with Pears, Baby Spinach and Chick Peas with Maple Vinaigrette- A protein rich salad for the fall. 

Pumpkin Apple Streusel Muffin- The flavors of fall in a muffin.  YUM. 

Pumpkin Bread- This is the recipe I have used for years.  It’s very cake-like, but it’s a simple, moist pumpkin bread.  It makes A LOT.  I have the Pampered Chef stoneware loaf pan which is pretty big and then the rest of the batter goes into muffins.  You can split the sugar to be half white sugar, half brown sugar.  You can also reduce the oil to use applesauce if you want.  It’s also very easy to make for gifts using mini foil loaf pans. 

Crock Pot Apple Butter- I made this when I got a big box of Fuji apples.  It's delicious and so much easier than making it on the stove.
 
Kid Tested Pumpkin Muffins- These are vegan and healthy for you, but taste great!   They are packed with protein as well as iron.  Give them a try.  Easy to make on the weekend and then eat them all week for a quick but healthy breakfast. 

Pumpkin Pancakes- This recipe is perfect for if you purchased the large can of pumpkin and didn’t use it all as it only requires 6 tablespoons of pumpkin.  Or, just purchase a smaller 15oz can and then keep the extra in the fridge or freezer to make more another day.  Keep in mind with the pumpkin that if frozen or refrigerated a lot of moisture comes out and that’s ok, you should just squeeze the water out of it. 

Pumpkin Frozen Yogurt- If  you have an ice cream maker, this is so easy, just a couple of ingredients and low calorie; made with fat free Greek yogurt! 

Pumpkin Pie Wontons- Fun to make with kids, except for the frying part, you do that part, but let them assemble them. 

Vegetarian Meals

So I've been on a theme-posting kick lately.  This week I wanted to bring you two articles I have on cooking vegetarian/vegan and why you might consider eating vegetarian or vegan.  I also wanted to provide a list of meatless meals so if you are vegetarian and looking for some recipes or looking to reduce your consumption of meat/animal products and want some ideas, this list of recipes and links to resources is for you.  October 1st was World Vegetarian Day, which also kicks off Vegetarian Awareness Month, I'm glad I thought to do this post in October.  :)

Why Vegetarian?
Basics of Vegetarian Cooking

Banana Muffins- A vegan muffin that is moist and delicious.  Sometimes when I make these I use brown sugar instead of regular white sugar.

Tortellini, Tomato and Spinach Soup- A hearty meatless soup that you can pack with nutrient rich veggies.  Try using whole wheat pasta that has more protein as well as other green veggies like broccoli and kale.

Sweet Potato and Black Bean Enchiladas - This is a great recipe, you can make your own green sauce as written in the recipe or look for a green sauce made without chicken broth and added preservatives.  I also suggest doubling this recipe as it only makes 8 as written.

Vegan Crockpot Lasagna- A rich and hearty lasagna you can easily have on a busy weeknight because you made it in the crockpot.

Healthy Bean Soup with Kale- Good fiber, good green kale and protein in this hearty soup.

10 Minute Tasty Asparagus and Brown Rice- This is an excellent side dish, but it can also be a filling main dish served with a salad or a saute of veggies.

Brown Rice Salad with Spinach and Tomatoes- Another great side dish, but also a good option if you need some meatless options for a dinner or potluck.

Three Bean Salad with Quinoa-A great dish packed with protein and fiber.

Ravioli and Vegetable Soup- A good hearty soup.  Try to use a whole wheat pasta to add more protein.

Summer Squash and White Bean Sauté- This summer dish can be tossed w/ pasta or served over rice or quinoa.

Bulgar Taco Salad with Cilantro and Lime- Bulgar makes this a hearty meatless salad that is a great complete meal with good sources of protein plus fiber and iron.  

Veggie Tacos- This recipe is so adaptable.  Use whatever fresh vegetables you like then just follow the instructions for seasoning and preparing the tortillas.

Roasted Fall Vegetable and Ricotta Pizza- A hearty meatless pizza with great roasted vegetables like butternut squash, potatoes, carrots and plenty of garlic.

Butternut Squash and Macaroni Casserole- Delicious meatless fall casserole that uses coconut milk instead of any heavy cream or cheese. 

Butternut Squash and Sage Lasagna- The combination of sage and butternut squash are so good!  Definitely use fresh or cooked store-bought noodles, don’t use the no-boil noodles with this recipe.  Cut your prep time with using pre-cut squash. 

A few websites with good vegetarian recipes
101 Cookbooks
Oh She Glows
Fat Free Vegan
Skinny Taste

Why Vegetarian?

 Another article from my friend Allison that provides some information and resources about eating vegetarian and/or vegan.  Even if you are just interested in reducing the amount of meat or animal products that you consume, she provides some very interesting statistics.

 Why Vegetarian

 By Allison Brewer, www.getnatured.com

There are probably as many reasons that people choose to be vegetarian as there are recipes for vegan mac and cheese. Whatever your reason for making the switch, you will reduce your carbon footprint, lower your cholesterol, increase your life expectancy, and stop participating in the business of factory farming of animals and animal products.
Whether you have chosen to transition to a plant-based diet or simply wish to reduce your intake of animal products, your choice to do so is a personal one. Regardless of others’ opinions, only you know what works for you, your family and your values.
Here are a few reasons why others have made this choice.

For Health
Switching to a vegetarian diet will lower your cholesterol and blood pressure and reduce your risk for type-2 diabetes and cancer. The top two causes of death for Americans are heart disease and cancer. Following a vegetarian diet will help to protect your body from both. Vegetarians are less likely to be obese than the general population. Vegans also eliminate their exposure to the antibiotics and hormones used in farm animals.

For the Animals
Farms aren’t what they used to be. The idyllic barnyard scenes in children’s books couldn’t be further from reality. Do you know how a cow on a farm became the burger that you ate for lunch or how the eggs in your refrigerator got to your grocery store? By purchasing those products, you are likely participating, as a consumer, in the business of factory farming. Factory farming processes are extremely cruel to animals (and, in some cases, farm employees).
For more information on the issue of animal cruelty in farming, watch this video (http://www.goveg.com/factoryFarming.asp).  (WARNING: use discretion when viewing this website and video as they include graphic images). 

For the Environment
Going vegetarian is the single most effective thing that you can do to reduce your carbon footprint. In fact, moving to a vegetarian diet will reduce your impact by about 1 ton (2 tons for a vegan diet). Here are some other facts to consider:

• According to the Environmental Defense Fund, if every American skipped one meal of chicken per week and substituted vegetarian foods instead, the carbon dioxide savings would be the same as taking more than a half-million cars off U.S. road.
• A 2006 United Nations report found that the meat industry produces more greenhouse gasses than all the SUVs, cars, trucks, planes, and ships in the world combined.
• The production of one pound of meat releases the same amount of greenhouse gasses as driving an SUV 40 miles.
• Going vegan is 50% more effective at reducing greenhouse gas emissions than driving a hybrid car.
• Factory farms contribute to pollution, soil erosion, and wasted resources such as water and fossil fuels.

In addition to eliminating the animal products from your diet, it is important to consider the impact of the non-animal foods as well. The average food product travels about 1500 miles to get to your grocery store and the transporting of food accounts for 30,800 tons of greenhouse gas emissions every year (source http://www.foodincmovie.com/about-the-issues.php). What should an environmentally conscious vegetarian do about this? Shop for local fruits and veggies at farmers’ markets (http://www.localharvest.org/) when you can and consider joining a CSA (Community Supported Agriculture), if available, in your area.

Resources
The China Study - A book containing research results demonstrating the link between consumption of animal proteins and cancer and heart disease.
Food Inc.- A movie about the business of food in the US.
GoVeg- PETA (People for the Ethical Treatment of Animals) website for new vegetarians/vegans.
Local Harvest - Locate farmers’ markets near your home.
World Cancer Research Fund- Recommendations for preventing cancer.

Basics of Vegetarian Cooking

Before I was writing in this blog on a semi-regular basis, I had a email newsletter people subscribed too.  I realized that some of the articles I had in the newsletter have not be added to the blog.  I have two about eating vegetarian and vegan and wanted to be sure and post them here as it's long overdue.

Basics of Vegetarian Cooking
By Allison Brewer, read more from Allison at Get Natured.

Imagine this scenario:  your college roommate is in town and you haven’t seen her for years.  You have invited her and her family to dinner at your house and, after agreeing to come, she shares with you that she and her family are vegetarian*.
What do you do? 

First, don’t panic!  While you may not be able to serve your signature crowd-pleasing spaghetti Bolognese, there are a variety of delicious and easy-to-make vegetarian options.
So, where do you start?
You might begin by browsing recipes online or consider modifying one of your favorite dishes. 

Modifying or “vegan-izing” meat-based dishes

Modifying a meat-based meal to be vegetarian doesn’t always mean simply removing the meat from the dish.  In the case of the Bolognese sauce, that might work (using marinara instead) but you may also choose to add a meat substitute in place of the meat.  For vegans**, there are non-dairy “cheeses” available (make sure that what you use doesn’t contain casein- a common milk-based ingredient found in many non-dairy cheeses).  Here are a few vegetarian versions of common meals:

• Vegetable pizza (use vegan or no cheese for vegans):  Try bell peppers, onions and mushrooms for toppings or get fancy with roasted fennel and caramelized shallots.  You may consider adding vegetarian sausage, pepperoni, or soy crumbles to make the pizza heartier.    
• Pasta primavera:  Toss your favorite al dente pasta with sautéed broccoli, garlic, onions, spinach, and sundried tomatoes.  Use marinara or alfredo (use a non-dairy version for vegans) sauce or toss the pasta with extra virgin olive oil, salt, pepper, and a squeeze of lemon.  You may add vegetarian “meatballs” or crumbles (ala ground beef) if you wish.
• Enchiladas (use vegan or no cheese for vegans):  Vegetarian enchiladas can be made using your favorite traditional recipe as long as the sauce is vegetarian (not made with chicken broth).  For filling, try spinach, zucchini, corn, and onions.  You may add beans for extra protein, iron, and fiber. 
• Macaroni and cheese:  Homemade macaroni and cheese is delicious and, usually, vegetarian.  For vegans, there are recipes available online that use sauces made with nutritional yeast or raw cashews.  The vegan versions don’t taste exactly like traditional macaroni and cheese, but they are delicious in their own way.

*Vegetarians do not eat meat but do include dairy products and eggs in their diet (lacto-ovo vegetarians).  Some people who only eat seafood and fish, but no other meat, may refer to themselves as pescetarians or pesco-vegetarians.
**Vegans (or strict vegetarians) do not consume any animal products (meat, dairy products, eggs, or honey).

Substitutes for common ingredients

Meat: 
A variety of soy-based meat substitutes are available to replace sliced lunch meats, sausage, ground meat, hot dogs, burgers, and more.  An alternative to soy is seitan (or “wheat meat”) made from high gluten flour.  Both the soy products and seitan contain a considerable amount of protein and they make for good substitutes for those who desire the heartiness and/or texture of meat in their meals.  Other protein sources, such as legumes or nuts, may be used in place of these meat-like substitutes as well.

Cheese: 
There are many non-dairy cheeses available that are made from soy, rice, or nut milks.  They can be purchased in blocks, as slices, or pre-grated and come in a variety of flavors to simulate the flavor of dairy-based cheeses.

Milk:
Beyond soymilk, you can find milks made from rice, almonds, oats, hazelnuts, hemp seeds, and more.  Many of these milks come in flavored versions such as chocolate, vanilla, or even “nog” during the winter holidays.  Soy creamer is also available for adding to coffee or tea or for replacing cream in recipes.  Unsweetened versions are available for some of these milks.   Soymilk is the highest in protein, followed by hemp milk.  Look for milk that is fortified (i.e. calcium, vitamin D, and vitamin B12 have been added).

Other dairy products:
Creamy sauces can be made using nutritional yeast, silken tofu, or raw cashews.  Raw cashews are a terrific way to create a cream-like texture- they can even be used to make vegan “ice cream”.  Tofu can be used in place of ricotta cheese.  Vegan yogurt and ice cream (usually made from soy, rice, or coconut milk) are delicious alternatives to the dairy versions.

Eggs:
Firm tofu can be used to make a tasty scramble.  For recipes where egg is not center-stage (e.g. for baked goods) there are a few different options including using silken tofu, flax seeds, or non-dairy yogurt.  See the resources section below (under “Other resources”) for a link to instructions for using these substitutes.

Honey:
Agave nectar is a great alternative to honey. 

Resources
Cookbooks:
• Vegetarian Cooking For Everyone by Deborah Madison
• Vegan With a Vengeance and any other books by Isa Chandra Moskowitz
• Vegan Planet and other books by Robin Robertson
• The Joy of Vegan Baking and other books by Colleen Patrick-Goudreau
• Eat, Drink, and Be Vegan and other books by Dreena Burton
• Super Natural Cooking by Heidi Swanson
• Vegan Lunch Box by Jennifer McCann
Magazines:
Vegetarian Times
VegNews
Recipe websites:
VegWeb
101 Cookbooks
Fat Free Vegan
Vegan Yum Yum
A few recipes to start with:
Tofu scramble
Gnocchi with Thyme Vinaigrette and Lemon Cashew Cream (vegan)
Mac ‘n’ Cheese (vegan)
Enchiladas
Other resources:
Egg substitutes for vegan baking
What about soy?  Is it safe? or What’s going on with soy?
Where do you get your protein?
Raising a vegetarian or vegan family
Vegetarian nutrition

Budget Cooking and a Tour of Whole Foods Market

Awesome insulated bag I received at the tour full of great information!

The title of this post may be confusing to some.  How can budget cooking and Whole (aka Whole Paycheck) Foods Market  be together?  Well my friends, I recently learned some tips to make that possible.

This post has been a long time in the making.  OK, technically what I have wanted to write/do has been bouncing around in my brain for weeks and the actual writing and doing has taken place over the last few days, but I wanted to write a post focused on budget cooking for awhile so let’s pretend it’s been a long arduous process, K?  There are a lot of blogs out there devote to being frugal, using coupons and shopping for deals.  A LOT.  But it was perfect timing that a couple weeks ago my local Whole Foods posted on Facebook that they were offering a tour on how to value shop in their store.  I immediately responded and made a reservation to attend.  It was going to conflict with the soccer (such is how it goes in my life), but I was determined to go see what they had to say because in an effort to do my grocery shopping on a tighter budget, I had not been to Whole Foods for any shopping in a couple of months.  I took notes on my phone notepad hoping the team members giving the tour didn’t think I was texting someone the entire time.  The notes really helped me to remember important tips so I can plan future shopping trips and I wanted to share with you my notes.

Meals for the Week of June 11, 2012

Hello!  I know, long time since I posted.  It's amazing how the time flies, blah, blah.  Anyway, I'm here and posting and I have a couple things to share.

Awhile ago I shared that I planned to train with Mama Bootcamp to participate in a sprint distance triathlon.  This past weekend, I completed the triathlon.  I won't lie, it was really, really hard.  I'm proud to have gone through the training and to have finished the race and I'm alive to tell the tale.  I waver back and forth between thinking that I never want to do the swim portion ever again and wanting to enter another race and improve my time.  So I'm semi-crazy at this point. But there is something very satisfying to have completed a big goal like that.  In a life where I'm operating in organized chaos; children, dogs, constant driving all over the place, the stress of everyday life, I had something that was for me.  Training with a wonderful group of women, fantastic coaches, but also the quiet time of running or biking outdoors, somewhat alone with my thoughts has been so important to not only my physical but my mental health.  I've formed ideas for this blog, and for growing my business, as any busy mom knows, just the opportunity to have time for yourself is invaluable.  So I am VERY grateful to have the experience.

Now- onward and upward!  Finally a new set of recipes for you to use for planning your next meals.  The list is varied between some seasonal recipes perfect for summer grilling and easy meals to make ahead for the weeknight. 

Meals for the Week of June 11, 2012

*NEW* I decided I should utilize Pinterest to create a visual of the recipes each week.  So below is my usual list with my comments/tips and the link to the recipe, but then I have a board too so you can have a visual with the link and can easily re-pin for your own board or add to your Ziplist shopping list.  June 11 Board

Cheesy Skillet Chicken and Rice with Green Beans- This is a great one-pot meal.  It does instruct you to leave the chicken whole for serving, but I like slicing it up and mixing it back into the rice just before serving.  I think you stretch it to serve more people that way too. 

Cashew Chicken- Cheaper and faster than take out.  This is a great recipe that uses some very standard ingredients you don’t have to go to a special market for.  

Chipotle Chicken Taco Salad- A copy cat recipe that is filling, but also fairly low calorie and low fat. 
 

Penne with Roasted Asparagus and Balsamic Butter- Enjoy asparagus while it’s in season!  This can be a great side dish with grilled or roasted chicken or a meatless meal.  

Crock Pot Sausage, Beans and Greens- I know this seems odd for the summer, but the crock pot keeps the kitchen cool.  There is some initial prep on the stove for this recipe, but then you can get it the crock pot and get on with you day!  

Halal Cart-Style Chicken and Rice- This recipe is a replica of what popular Halal food carts found in Manhattan serve.  It’s a delicious comfort food and something you can make ahead and re-heat. 

Asian Chicken Lettuce Wraps- If you have a food processor, it’s easy to take boneless chicken and grind it up. If you need to cut the prep time, use ground turkey.  As the recipe suggests, make this a more filling meal with rice and combine the chicken with rice in your wrap. 

Thai Style Chicken Legs- Great recipe for grilled chicken.  Use a food processor or a chopper to blend up the marinade; it might be easier than pulling out your blender.

Cilantro Thai Grilled Chicken Breasts- Here is another option for a Thai-style chicken using lean breasts.  The marinade imparts a lot of flavor and moisture. 

Blood Orange Salad with Pecans, Gorgonzola and Baby Greens- This is actually a spring salad, but you can use naval oranges if you no longer have blood oranges in your market.  I love salads like these, and it includes a delicious dressing made with orange juice. 

Grilled Asparagus with Balsamic Syrup- I just love asparagus and just like she mentions in this recipe, I love the tips the most.  I especially love when they are slightly grilled and have the sweet tang of balsamic vinegar.

Healthy Meals List

So last week I posted a list I started with freezer friendly meals and this week I decided that since I have been working with Mama Bootcamp and helping the clients with meal plans and recipe lists, I should take that list of recipes and share it here.  And just like with the other list, I'll add to it as I find other recipes to add.  I am also building a Healthy Meals board on Pinterest, which you can follow here- http://pinterest.com/emealplanning/healthy-eats/.
The recipes on this list basically are somewhat low calorie or low fat, and they are that way naturally with lean meats or meatless, there's nothing too processed to achieve being low fat.  But things like fat free or low fat dairy or fat free broth may be used to lighten up a traditionally high-calorie dish.  Some of the recipes contain nutrient-packed ingredients and are just plain good for you. 

Shepard’s Pie Lightened Up- The great thing about a dish like this is how you can pack it full of veggies.  And this recipe lightened up the fat in the mashed potatoes and in the filling. Use lean ground beef or try using ground turkey. 

Paprika Shrimp Green Bean Saute- Super easy to throw together on a weeknight since all of it cooks quickly.

Chicken Fajitas- The longer you can marinate this the more flavorful it will be.  The recipe includes a spicy cream sauce to garnish them with that is made with fat free Greek yogurt.

Tortellini, Tomato and Spinach Soup-Tortellini make this soup be more filling as a one-pot meal and you can pack full of other veggies in addition to the spinach.

Sweet Potato and Black Bean Enchiladas -  It’s meatless, it’s vegan-ish with just a small amount of cheese and if you aren’t up for making the enchilada sauce as provided in the recipe, you can just get a good canned green enchilada sauce. 

Chipotle Chicken Salad- Love this salad!  Prep all the elements ahead of time so all you have to do is assemble your salad.

Salsa Chicken Soup- A spicy twist on chicken soup. 

Minestrone Soup- Plenty of filling veggies and beans full of fiber and protein.

Vegan Crockpot Lasagna- Love lasagna in the crock pot!  What is traditionally a time consuming meal can be made on a weekday with less effort.  And this one uses delicious polenta instead of pasta.

Healthy Bean Soup with Kale- Make a big pot of this and you can have plenty for lunch every day.

Fish Tacos with Chipotle Cream Sauce- Love this recipe.  The sauce is great.  It uses chipotle chilis, which you can use as little or as much as you want depending on how hot you want. 

Baked Southwest Tilapia- This is very easy to put together.  I also think you could cut it into smaller pieces before cooking and then use the fish for tacos. 

Cheesy Chicken and Rice Bake- This is a good cheesy and filling casserole, but it uses pre cooked brown rice and Greek yogurt. 

Pan Sauteed Salmon over Mediterranean Vegetables- A great, heart-healthy dish. 

Beef, Cheese and Noodle Bake- Substitute with ground turkey and use whole grain elbow macaroni to lower the fat and increase the healthy carbs.

Cheap & Easy Turkey Stir Fry- Using lean turkey that is quick cooking, you can whip this up using whatever fresh or frozen veggies you have. 

Grilled Salmon with Basil Lemon Butter- Very simple and delicious way to fix salmon.  It uses just a little European style butter, which adds some delicious richness, but it’s still very low calorie.

Pineapple Chicken Salad with Balsamic Vinaigrette- If you like a main dish salad for dinner, try this one.  It’s very easy to prep the parts in advance to put together when it’s time to eat. 

Chicken Enchilada Soup- The flavor of enchilada in the form of a soup.  Great for making ahead and re-heating during the week.

White Chicken Chili- Using lean chicken, white beans and green chili, this is perfect to make ahead and freeze, garnish with a little cheese if you want or none to keep the fat and calories lower.
 
Ravioli and Vegetable Soup- The pasta makes this meatless soup more of a meal and what’s great about it is how you can add any veggies you want or have on hand. 

Light Turkey Meatballs- This is a great basic recipe that you can do almost anything with.  I made them and froze them uncooked, which is why they are also on my Freezer Friendly List.   I later cooked them in marinara sauce.  But you could also cook them with stir fry style with veggies and terriyaki sauce.  Or cook them with bbq sauce and serve with steamed broccoli. 

Stir Fried Turkey in Lettuce Wraps- I like this because you can set all the elements out on the table and sit down together and have fun and conversation while assembling your wraps. 

Chopped Greek Salad with Chicken- Another good main dish salad or you may prefer to fix this to pack for lunches.
 

Side Dishes

10 Minute Tasty Asparagus and Brown Rice- This is a fantastic side dish and it’s so quick to make if you use leftover brown rice from another meal.  Or if you want, both Trader Joes and Whole Foods sell cooked brown rice.

Brown Rice Salad with Spinach and Tomatoes-  Another great side dish and something you can pack for lunch as well.  It goes great with grilled fish or chicken.

Three Bean Salad with Quinoa- This is probably better for the summer as it’s a great side dish for grilled chicken or fish and it calls for fresh green beans.  If you don’t find good green beans to use, skip them.  You could always add chopped broccoli or double the amount of  one of the other beans. 

Banana Muffins- These are a staple in my house and a special recipe I only make with my younger daughter.  I often substitute the sugar with brown sugar, the caramel/molasses flavor is perfect with the bannanas.

Pumpkin Muffins- Another great muffin recipe from Get Natured, tasty as well as packed with nutrition.
 
Pineapple Breakfast Sandwich- A nice combination of whole grain carbs and protein to start your day. 

Banana Oatmeal Smoothie- It seems strange, but I really love this smoothie.  You blend cooked oatmeal with frozen banana, almonds, Greek Yogurt and ice.  For me, this is a good way to fuel my morning for a workout.

Meals for Week of March 5, 2012

So I'm making this short and sweet.  This week's list has several crock pot recipes and I have 2 recipes for shrimp, both with coconut, but yet they're not really the same.  The recipes this week are healthy and either easy for a weeknight or something you can make ahead and re-heat leftovers.

We had this in my house and loved it!

Meals for Week of March 5, 2012

Thai Coconut Curry Shrimp- Using light coconut milk still provides that great flavor combination with red chili paste, but reduces the calories and fat. 

Slow Cooker Lemon Garlic Chicken- This is recipe requires browning the chicken on the stove first, which really helps to sear in the flavor and keeps the chicken from cooking down into nothing.  It also is best cooked on high for 4 hours, so it’s not the sort of slow cooker recipe that you put out in the morning and leave all day.  But it is useful for a busy weekend where you can get it assembled and then leave it.  Or make it in advance and then just re-heat for another night. 

Skinny Coconut Shrimp- These are great as an appetizer with a dipping sauce or for a meal you can serve them with rice and a big vegetable stir fry.  I made one change to the recipe; I added the juice of one orange to the beaten egg.

Quick and Easy Zesty Sausage Pasta-  A fantastic sauce you can put over pasta, gnocchi, soft polenta or even over roasted vegetables for a low carb meal.  It’s quick to cook, but full of flavor.

Balsamic Roast Chicken- Delicious low fat method for roasting a chicken.  This recipe uses a whole chicken, but you could apply the same method to chicken parts.  Add sliced onions to the pan for caramelized onions to go with the chicken.

Slow Cooker Enchilada Chicken Chili- A slightly different flavor than your usual chili.  Really good!  The recipe suggests controlling the heat by cutting back on the chili powder if you’re using a spicy enchilada sauce.

Vegetable Bean Soup- Here is a meatless but filling soup that has many options for you to change it to suit your tastes.

Crock Pot Pasta Fagioli Soup- This is a beef, vegetable and pasta soup that is filling and you can make a large amount to eat all week or to feed a crowd. 

Peanut Butter Granola Balls- Really easy, a great snack for kids or to pack in their lunch.

Meals for the Week of January 23, 2012

Although many parts of the country have had typical January/winter weather, here in Northern California, we have had very cold nights, but beautiful, days of sunshine.  Until finally this week we have received the desperately needed rain and snow.  So this week I've got a lot of comfort food recipes for you.  Several are still low calorie and healthy and I have quite a few quick cooking or crock pot recipes.
Have a great week!!

Meals for the Week of January 23, 2012

Lemon and Herb Crock Pot Roasted Chicken- Super easy and very flavorful. 

 

Slow Cooker Spinach and Chicken- Just 4 ingredients dumped into a slow cooker and it’s done.  Sprinkle with some parmesan cheese when you serve it. 

Low Carb Italian Bake- This is sort of like lasagna without the noodles, adjust the ingredients to use what you like for the vegetables. 
 

Creamy Chicken Spaghetti Casserole- This actually relies on a roux to create a thick and creamy sauce and not actual cream.  I make it using fat free milk instead of the whole milk called for in the recipes and it’s just fine. 
 

Chicken Enchilada Soup- This is basically all the flavors of enchiladas in the form or soup.  And it can be made in the crock pot which makes it super easy. 

White Cheddar Chicken Pasta- Make a nice little cheese sauce from scratch and toss with cooked chicken.  Yum! 

Penne with Cannellini Beans- A very quick to fix meatless meal, you can make changes to suit your taste, I suggest using Italian style tomatoes that come already seasoned.  

Buffalo Chicken Tacos- Looking for something different to have while watching football playoffs?  Try these tacos. 

Stove Top Macaroni and Cheese- This is pretty indulgent, but you can actually make it with fat free evaporated milk if you want.  I use this recipe in my cooking class at my kids’ school because I think it’s important for them to learn to make a dish they probably love from scratch instead of from a processed package. 

Salsa Chicken Soup- A change from your usual chicken soup- this one comes together in 30 minutes and you can make it spicier depending on the salsa you use. 

Meals for Week of January 16, 2012

I decided to go with the January healthy eating trend this week and provide you with a variety of low fat, low calorie and nutrient packed recipes.  I suppose I try to always do that, but this week I have more than a few that fall into that category.  I like that I'm finding more and more recipes like these that are naturally low calorie with not so much use of processed low fat or low calorie ingredients.
I also wanted to share this handy chart for making recipe substitutions that can help make something healthier.

Healthy Recipes:  A Guide to Ingredient Substitutions

This week I have several recipes that include cannellini beans as an ingredient.  They are basically a white kidney bean frequently used in Italian cooking. Like many beans they are low fat, high in fiber and protein. Contain minerals and B vitamins.  Give one of these recipes a try this week!

Meals for the Week of January 16, 2012  

Beef Stew with Noodles- The key to this recipe is the meat is cut into small pieces which allows it to cook quicker.  Stew meat you find in the store will be cut in larger cubes and would need more cooking time to get tender, so cut them into smaller pieces.

Quesadilla Pie- Great way to use leftovers, and actually perfect for leftovers from tacos.  Serve with salad for an easy meal.

Cornmeal Crusted Tilapia- Very easy and just lightly pan fried in a little oil, you could serve this with salsa and black beans as suggested in the recipe or with salad and roasted vegetables.  You could even make smaller pieces of fish and use it for fish tacos.

Paprika Shrimp Green Bean Saute- Shrimp are always so quick and easy to fix on a weeknight. 

Japanese Mums Chicken- Funny name, when you see the recipe, there is a story behind the name. This is a chicken that has a soy sauce, balsamic vinegar and garlic glaze.  It sort of reminds me of Filipino adobo.
 
Slow Cooked Sweet Barbacoa Pork- This is a two step process so it’s not exactly the kind of thing you can just cook in the crock pot while you’re not home, but you could do it on a weekend and then it’s ready for you to eat during the week. 

15 Minute Creamy Avocado Pasta- Meatless, super easy to whip up pasta with a creamy avocado sauce.  There’s actually no cream, it’s just the avocado that creates a creamy sauce. 

White Chicken Chili- A healthy and filling chili using white kidney beans (aka Cannellini beans) and chicken. 

Homemade Spinach Manicotti- This is something you can make on a weekend and re-heat leftovers.  It takes a little extra time to prepare each element, but it’s well worth it. 

Chicken with Green Curry Sauce- If you are interested in trying to make your own Indian food, this is a super easy recipe to start with.  You may already have some of the ingredients on hand, the garam masala is not too hard to find these days. 

Cannellini Beans with Wilted Greens- Good side dish with plenty of healthy greens and protein rich cannellini beans.  You can simplify the recipe with canned beans that don’t need the overnight soaking.  Spinach or any other green like kale or collard can be used too.

Meals for the Week of January 9, 2012

Happy New Year!
As much as I wanted to write a Christmas post, life got in the way.  I baked A LOT.  Between pie and cheesecake orders, homemade gifts and several big cookie and candy platters that were ordered, I was grateful to have cooked some meals ahead of time so that my family was not totally neglected.  On top of that, I came down with a nasty 24 hour flu 3 days before Christmas and from there it proceeded to take each one of us out one day at a time.

But now, it's a new year, it's unseasonably warm and it's time for new beginnings and new ideas.  I've got goals and ideas swimming around in my head and I'm going to put them in writing soon.  I'm also training for a triathalon in June.  That is probably the biggest goal I have ever set in my life.  I'm sure I'll be sharing some of that journey here, especially as it pertains to food and fueling for exercise.

For this week, I have some make ahead meals, some quick ones, a few that are lightened up versions of comfort food and a couple of extra recipes for breakfast and sides.  Have a great week!

Meals for the Week of January 9, 2012

Seared Chicken Salad with Green Beans, Almonds and Dried Cherries- If you need/want to eat lighter and healthier, this main dish salad is a good choice.  You can make the chicken in advance and prep the other parts of the salad.

Chicken and Dumplings-This is a healthy version of a traditionally very heavy comfort food meal.  The pastry flour in the dumplings is important for keeping them light and fluffy in texture.  Look for it in your bulk food section of your store.  Or in the baking aisle you may find Bob's Red Mill brand.

Farfalle with Sausage, Tomato and Basil- Very quick and easy, with such a variety of sausage available in stores, use your favorite. 

Crock Pot Taco Soup- Super easy to prepare, serve with warm tortillas or quesadillas and a salad.  The recipe does call for using taco seasoning mix and a ranch dressing mix.  Pay attention to the sodium content or unnecessary preservatives in those.  I like to use Pampered Chef’s  Southwestern Seasoning.  Costco also sells a good one and so does Whole Foods and Trader Joe’s. 

Spicy Turkey Sloppy Joes- A bit of a grown up version of Sloppy Joes.  They don’t have to come from a can, you can adapt the seasonings in this recipe for the taste buds in your house.

Chopped Greek Salad with Chicken- Here’s a good main dish salad that is also low calorie.

Ranch Parmesan Chicken- I like to make this as chicken strips instead of whole chicken breasts like the recipe calls for. They will also cook quicker than whole pieces. Highly recommend using panko breading for a lighter, crispier chicken. 

Spaghetti Pie- A bit of a change from the usual spaghetti and a great way to re-do leftover spaghetti.  Use your own homemade sauce or choose a jar sauce. 

Tuscan Kale, White Bean and Ciabatta Soup- The soup uses day old bread to give it a bit of thickness.  The recipe instructions is for using dry beans, you can skip that to use canned beans if you want.  It’s also very easily adaptable to adjust the spices and herbs to suit your tastes.  I would also suggest trying a rustic whole grain bread. 

Healthier Hamburger Helper- The Meal Makeover Moms have taken boxed Lasagna Hamburger Helper and re-done the dish in an easy, from scratch healthier version. 

Peanut Butter Oatmeal- Here's a change from what you might usually put in your oatmeal.  Yum! 

Savory Greens Stir Fry- This is a super-food side dish.  Winter greens like kale are in season right now and packed with health.  If you don’t want to buy mirin for this recipe, you may skip it or get less expensive rice wine vinegar. 

Peanut Butter Power Cookies- Here is a cookie that is a little lower in fat and has some extra fiber and protein.