Top 20 Healing Foods- Beans

Welcome back to Day 2 of my "Top 20 Healing Foods" series.  Today I present you the humble bean.  Beans are amazing sources of soluble fiber, which soaks up cholesterol so your body can dispose of it before it sticks to your artery walls.  It also is rich in protein, with a cup of cooked lentils providing the same amount as a t-bone steak!  Beans are also rich in folate (a B vitamin) which is essential for a healthy pregnancy, and magnesium which helps relax arteries, giving blood more room to flow and lowering blood pressure.  Choosing red beans gives you an antioxidant boost as well!

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BEANS
Key Nutrients:
Folate
Vitams A and C
Protein
Iron

Here are a collection of bean recipes I've posted in the past.  Try one or try them all!

Black Bean, Corn and Avocado Salsa
Addictive Sweet Potato Burritos
Black Bean Fiesta Pasta Salad
Hearty Pasta Sauce
Summer Quinoa Salad
Black Bean Soup

Top 20 Healing Foods- Avocados

At Naloma Kitchen I hope to inspire you to eat real, whole foods, and eat deliciously.  I don't believe that you need to give up on delicious, sometimes decadent, food just because you want to eat more healthfully.  Over the next few weeks I will be sharing recipes I've put together using the to 20 healing foods.  Add these to your diet over the next few weeks and see how amazing you'll feel.

AVOCADO
Key Nutrients:
Folate
Vitamin A
Potassium
Sterols
Monounsaturated fat

Avocados sometimes get a bad wrap because of their high fat content.  But they are an incredible source of good-for-you monounsaturated fat.  Replacing saturated fats with monounsaturated fats can help to lower your cholesterol.  Avocados are also high in beta-sitoseterol, a plant sterol that blocks the absorption of cholesterol from food.

They also contain more soluble fiber and protein that any other fruit.  Half of an avocado provides more potassium than a banana.  And they are chock-full of glutathione, a powerful cancer-fighting antioxidant.

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2 tablespoons brown sugar

1/4 cup water

1/3 cup lime juice

1/2 cup chili garlic sauce

4 cups shredded, cooked chicken

2 medium mangos - peeled, seeded and sliced or diced

2 avocados - peeled, pitted and sliced or diced

1 (10 ounce) package spring lettuce mix



 

In a saucepan over medium-high heat, stir together the brown sugar and water. Bring to a boil, then pour into a medium bowl. Stir in the garlic chili sauce and lime juice. Set the dressing aside.

In a large bowl, toss together the chicken, mangos and avocados. Arrange the spring salad mix on serving plates, then top with a few spoonfuls of the chicken mixture. Pour dressing over the top.

Editor's Note: A friend of mine asked whether the chili garlic sauce was homemade or not.  It's not.  You buy it.  This is what you're looking for.  If you can't find in your area you could always try stirring some garlic into sri racha sauce.  But I think it's a lot spicier so you might want to just do it to taste!  Also, it makes a lot of dressing, so you'll probably have some left over. It would make an awesome marinade.  :)

Black Bean Soup in the Slow Cooker

I don't know that I'll ever become a vegetarian, though I have been very close in the past.  But then I'd go for a run and smell someone's BBQ and lose my resolve.  However, I do like to eat a few meatless meals each week.  It's easier on my wallet and easier on the environment.  This soup is hearty, full of protein and super filling.  And I promise you won't miss the meat!  Feel free to play around with the spices and give it your own twist.  Sometimes I like to throw some corn in at the end, and top with cilantro and sliced avocado.

It makes a large amount (about 10 servings) so it's great for a crowd.  Throw it together in the crock pot the next time you head out for a day of skiing or sledding and you'll have a nice hot dinner waiting for you.  It's especially good with a side of cornbread.  Just be sure to give yourself ample time to soak the beans.  You can soak them overnight or give yourself a couple hours before assembly and follow the directions in step one.

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1 pound dry black beans

1 1/2 quarts water

1carrot, chopped

1 stalk celery, chopped

1 large red onion, chopped

6 cloves garlic, crushed

2 green bell peppers, chopped

2 jalapeno pepper, seeded and minced

1/4 cup dry lentils

1 (28 ounce) can peeled and diced tomatoes

2 tablespoons chili powder

2 teaspoons ground cumin

1/2 teaspoond ried oregano

1/2 teaspoon ground black pepper

3 tablespoons red wine vinegar

1 tablespoon salt

1/2 cup uncooked white rice

In a large pot over medium-high heat, place the beans in three times their volume of water. Bring to a boil, and let boil 10 minutes. Cover, remove from heat and let stand 1 hour. Drain, and rinse.

In a slow cooker, combine soaked beans and 1 1/2 quarts fresh water. Cover, and cook for 3 hours on High.

Stir in carrot, celery, onion, garlic, bell peppers, jalapeno pepper, lentils, and tomatoes. Season with chili powder, cumin, oregano, black pepper, red wine vinegar, and salt. Cook on Low for 2 to 3 hours. Stir the rice into the slow cooker in the last 20 minutes of cooking.

Puree about half of the soup with a blender or food processor, then pour back into the pot before serving.  If you have a hand blender, just stick it in the pot and blend until you get a consistency you like.  You want to have some chunks left!


http://allrecipes.com/recipe/beezies-black-bean-soup/detail.aspx

Mediterranian Lemon Chicken

Has anyone else been fighting this horrible crud that has been going around this winter?  I caught it the first time around right after Thanksgiving.  The day after I had no voice and a horrible hacking cough.  No other symptoms, but the cough leaves you drained.  I thought I'd finally gotten over it and felt great over Christmas but now it seems like it's back with a vengance! It's not easy to lose one's voice when you teach preschool by day and yoga by night.  Luckily all of my students, old and young, are very understanding.  The preschoolers think it's hi-LA-rious when I try to sing and the yogis are very gracious, even when I'm hacking up a lung during savasana.  The hardest part of the whole thing though is that it seems to be the worst at night so I'm not getting any sleep.  That's why I love simple, yummy recipes like this.  It keeps us out of the drive-through and you-bake pizza lines and on top of our healthy eating, and I don't really have to think about it much.

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This is a really great chicken recipe to have in your arsenal for easy weeknight dinners. It goes together quickly with really simple ingredients and has a nice fresh flavor. And a plus? Most of the ingredients you should already have in a well-stocked pantry. This chicken goes well with a side of rice or roasted veggies. The original recipe called for chicken legs, but around here we don't like chicken with the bones (or, God forbid, VEINS!) in it so I used breasts that I cut into half so they would cook faster. I'm sure you'd get more flavor with bone-in chicken, but what's the point if no one will eat it?! Do what works for your family.

1lemon

2 teaspoons dried oregano

3 cloves garlic, minced

1 tablespoon olive oil

1/4 teaspoon salt

1/4 teaspoonground black pepper

6 pieces of chicken, either halved breasts or thighs.

 

Preheat oven to 425 degrees F (220 degrees C).

 

In a 9x13 inch baking dish, grate the peel from 1/2 the lemon, squeeze out the juice (about 1/4 cup) and add to peel with the oregano, garlic, oil, salt and pepper. Stir until mixed.

 

Remove skin from chicken pieces and discard. Coat chicken pieces with the lemon mixture and arrange, bone-side up, in the baking dish. Cover dish and bake for 20 minutes. Turn and baste chicken.

 

Reduce heat to 400 F and bake uncovered, basting every 10 minutes, for about 30 more minutes. Serve chicken with pan juices.

 

 

Autumn Quinoa with Yams and Mushrooms

I am absolutely loving yams right now!  They are chock full of good vitamins, warm and sweet, and just scream fall.  I found this recipe on All Recipes, link below the picture.  It's a wonderful vegetarian dish that is rich in protein and other good for you vitamins. Be sure to rinse the quinoa well before you cook it to ensure you remove all of the bitterness that is a natural part of the grain.  You could substitute any kind of mushroom that you like.  Sweet potatoes would give a similar flavor if you can't find yams.  I suggest using yams though.  They give a wonderful color to the dish and are rich in beta carotene (vitamin A). 

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1/3 cup quinoa

1 cup water

 pinch salt

1 tablespoon olive oil

 teaspoon minced garlic

1 small sweet onion, chopped

1 cup crimini mushrooms, sliced

1 small garnet yam or sweet potato, peeled and diced

1/4 teaspoon cayenne pepper

salt and pepper to taste

1/4 cup chopped, toasted pecans

 

Stir the quinoa in a saucepan over medium heat until it begins to take on a toasty aroma, about 5 minutes. Pour in the water, and add pinch of salt. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the quinoa is tender, about 20 minutes.

Meanwhile, heat the olive oil in a large skillet over medium heat. Stir in the garlic and onion, and cook until the onion has softened and turned translucent, about 5 minutes. Add the mushrooms, sweet potatoes, and cayenne pepper; season to taste with salt and pepper. Cover the skillet, reduce heat to medium-low, and cook until the sweet potato is soft, about 20 minutes, stirring occasionally. Pour a splash of water into the skillet if needed to keep the vegetables from burning. Spoon the vegetable mixture over a bed of quinoa, and sprinkle with chopped pecans to serve.

Pork Roast with Sweet Potatoes

This is such a great slow cooker recipe, traditional with a unique twist to keep it interesting.  It's also a great dish to serve to company.  Since it's thrown in the crock pot in the morning, all you'll need to do while the guests are there is throw together a salad to serve on the side.  Better yet, put those guests to work and get everyone chopping in the kitchen! :)

This recipe was adapted from one in  Not Your Mother's Slow Cooker: Family Favorites which is one of my all-time favorite cook books because everything is delicious and nothing comes out of a can.  Don't skimp on the candied ginger in this dish, it really takes this dish to the next level.  You might also want a loaf of nice crusty bread to soak up all the yummy juices!

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2-3 large sweet potatoes, peeled and cut into chunks

3 med. carrots, cut into chunks

3 small sweet onions, quartered

1 3-4 lb. pork loin roast, trimmed of fat and tied with twine

1 tsp. dried oregano or marjoram

1/4 tsp. garlic powder

salt and pepper to taste

1/2 c. apple cider or apple juice

1/4 c. chicken broth

3 Tbsp. brown sugar

2 Tbsp. chopped crystallized ginger

Coat the inside of your slow cooker with cooking spray and add the vegetables.   Rub the roast with oregano, garlic powder, salt and pepper.  Nestle it down into the veggies.  Combine all remaining ingredients except ginger and pour over the roast.  Sprinkle the ginger on top.  Cover and cook on low 8-9 hours or high 4-5 hours. 

Transfer the roast to a platter and cover with aluminum foil.  Let stand for 10 mins to let the juices settle.  Remove the twine and carve the roast into thick slices.  Serve with vegetables and juices from the crock.  

Classic Quiche Lorraine and a No-Fail Pie Crust

I'll never understand where the saying "Real men don't eat quiche" came from.  This classic quiche is filled with bacon, eggs, cheese, cream tucked inside a rich pastry.  What's a guy not to love?  This is a really simple, easy dinner to whip up and doesn't cost a lot of money in ingredients.  It's even faster if you have crumbled bacon and pie crusts ready and waiting in your freezer.  I like to prepare these two things in large batches since they are a bit time consuming, freeze them and just thaw when I'm pressed for time.  We had this last night with a quick fruit salad but it would be equally good with a green salad. 

When I make a fruit salad I simply chop all of the fruit into bite-sized pieces.  Then I mix it with just a few squeezes of lemon juice to preserve the color.  Then I add a handful of shredded coconut and maybe some raisins or dried cranberries if I have them on hand.  The coconut and dried fruit gives a nice chewy texture to the salad.

The pie crust recipe that follows is my go-to recipe.  Don't be intimidated by making your own pie crust! It is so simple and the results are so amazing, once you've done it a few times you'll never go back to those store-bought processed crusts.

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1 single crust of Rich Butter Pie Crust (recipe follows)

1/2 lb. bacon, cooked and crumbled

1 c. shredded gruyere or swiss cheese

4 eggs

2 cups half & half

1/2 tsp. salt

1/8 tsp. pepper

dash cayenne pepper

dash nutmeg

Preheat oven to 425. 

Line a deep 9" pie dish or quiche pan with pastry and flute the edges as you like.  Sprinkle bacon evenly over the unbaked shell.  Sprinkle cheese evenly over that.  In a large bowl mix eggs, half & half, milk, pepper, cayenne and nutmeg, well.  Carefully pour over the bacon and cheese.  Bake 15 minutes.  Reduce heat to 350 degrees and bake another 25-30 mins longer until a knife inserted near the center comes out clean.  Let stand 5-10 min. before serving.

Rich Butter Pie Crust

This recipe is for a single crust pie.  It is easy to double for a double crust pie.

1 c. flour
1/4 tsp. salt
1/2 cup butter, slightly softened
3-4 Tbsp. cold water

Stir flour and salt together in a medium bowl.  With a pastry blender or fork cut in the butter until the pieces are the size of small peas.  Add the smaller amount of water and toss with a fork until it begins to come together.  If necessary add remaining water to crumbs in the bottom of the bowl.  It is very important to not overwork the dough.  You want the ingredients to stay cool. It may seem a bit crumbly, but that is what makes it oh-so-flaky in the finished dish.  Gather the dough in your hands and press into a ball.  Roll out to desired size, or tightly wrap in plastic wrap then aluminum foil to freeze.

Best Ever Grilled Shrimp Kebabs

Shrimp are one of those foods that can be disgusting or divine in my opinion.  It all depends on how fresh they are and how they are prepared.  My best advice is to use the freshest shrimp you can find, use them the day you buy them, don't overcook them and eat them as soon as they come off the grill.  As soon as they are opaque they are done.  It only takes a few minutes.  Pull them off in time and you will have delicious, succulent bites rather than chewy gobs.

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1 cup olive oil
1/4 cup chopped fresh parsley
1 lemon or 2 limes, juiced
2 tablespoons hot pepper sauce
3 cloves garlic, minced
1 tablespoon tomato paste
2 teaspoons dried oregano
1 teaspoon salt
1 teaspoon fresh ground black pepper
2 pounds large shrimp, peeled and deveined with tails attached

skewers

In a mixing bowl, mix together olive oil, parsley, lemon juice, hot sauce, garlic, tomato paste, oregano, S&P. Reserve a small amount for basting later. Pour remaining marinade into a large resealable plastic bag with shrimp. Seal, and marinate in the refrigerator for 2 hours.

Preheat grill for medium-low heat. Thread shrimp onto skewers, piercing once near the tail and once near the head. Discard marinade.

Lightly oil grill grate. Cook shrimp for 5 minutes per side, or until opaque, basting frequently with reserved marinade.

Best Ever Steak Marinade

The sun seems to have finally decided to stay out and I think the freezing temperatures are finally over.  What better way to celebrate the end of winter than by firing up the grill and cooking a nice juicy steak?  My dad has a cattle ranch in Wyoming and provides us with the best beef you can get.  I love knowing where my food is coming from and that the animals are treated well.  For this recipe I thawed out two huge Porterhouses and marinaded them all day.  By far the best steaks I've ever made!  And we discovered that Little Brother is a steak fan, too.  He ate three helpings and kept saying, "MORE STEAK!  MORE STEAK!!!" long after dinner was over. :)

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1/3 cup soy sauce
1/2 cup olive oil
1/3 cup fresh lemon juice
1/4 cup Worcestershire sauce
1 1/2 tablespoons garlic powder
3 tablespoons dried basil
1 1/2 tablespoons dried parsley flakes
1 teaspoon ground white pepper
1/4 teaspoon hot pepper sauce (optional)


Mix everything together in a gallon sized ziploc bag, add your steaks and turn to coat.  Marinade for up to 8 hours or overnight.  Grill to your liking.

Spinach Tomato Tortellini

The past few weeks have been pretty crazy around here.  My husband began a graduate program to add an administration credential to his teaching license, so that's kept him pretty busy most nights.  We've had my cousin, my mom, and my sister all to visit at separate times.  Easter weekend will be the first quiet weekend we've had in over a month!  I love having family to visit, but I have to say I'm looking forward to a nice relaxing weekend in my sweats :)  To add just a bit more to our plates my husband has been helping out in the high school's drama club, playing the part of "The Red Death" in a comedic medley of Edgar Allen Poe stories.  He's been gone in the evenings for rehearsal most of this past week and will be all of next week as well, with performances on Friday and Saturday nights.  All this busyness is leaving me with a lot of loooong days of kid duty.  Tonight I was feeling like I needed something fast and rather than head out for pizza I whipped up this super easy and inexpensive vegetarian pasta dish.  Everyone loved it, and my husband and I caught each other sneaking bites of leftovers out of the fridge long into the night :)

1 16-19 oz. package cheese tortellini
1 14.5 oz. can diced tomatoes with garlic and onion
1 c. chopped fresh spinach leaves
1/2 tsp. salt
1/4 tsp. ground pepper
1 1/2 tsp. dried basil
1 clove minced garlic
2 Tbsp. flour
3/4 c. milk
3/4 c. heavy cream
1/3 c. grated parmesan cheese

Bring a large pot of water to a boil.  Add the tortellini and cook until done.  Drain, but don't rinse them.

While the tortellini are cooking, combine the tomatoes, garlic, spinach, s&p and basil in a large saucepan over medium heat.  Cook and stir until it begins to bubble.

Whisk the milk, cream and flour together in a bowl, then stir into the tomato mixture.  Add the parmesan cheese.  Bring to a boil and simmer slowly for 2 minutes until the sauce is thickened.  Pour over the tortellini and stir to coat.  This is delicious with poppyseed garlic bread to soak up all the yummy sauce.

The Best Chicken You Will Ever Eat. Period.

This recipe is one that I found years ago on Allrecipes.com.  It sounded a little bizarre because of the odd mix of ingredients (ranch and teriyaki, wha??) but sometimes those are the best recipes, in my opinion so I printed it out and promptly forgot I had it :).  I found it last week and decided to give it a whirl...and OMG it is the absolute best chicken I have had in my life and I am NOT exaggerating.  If you don't love this chicken recipe there is something wrong with you!  I don't know what sort of culinary gods were shining down on the woman that thought this one up, but I wish I could be so lucky!  You can find the original recipe here.  She calls it "Anniversary Chicken" because she made it for her in-laws' 50th wedding anniversary where it was a huge hit.  I served ours with a salad and rice to soak up all the wonderful sauce.  We even put the leftover sauce over steamed broccoli the next day and it was to.die.for. I really do hope you try it!

2 tablespoons vegetable oil

6 skinless, boneless chicken breast halves

1/2 cup teriyaki sauce

1/2 cup ranch dressing

1 cup shredded Cheddar cheese

3 green onions, chopped

1/2 (3 ounce) can bacon bits (I use Hormel Real Bacon brand because, well, it tastes like real bacon!)

Preheat oven to 350 degrees.   In a large skillet, heat oil over medium-high heat. Add chicken breasts, and saute 4 to 5 minutes each side, until lightly browned. Place browned chicken breasts in a 9x13 inch baking dish. Brush with teriyaki sauce, then spoon on salad dressing. Sprinkle with cheese, green onions and bacon bits. Bake for 25 to 35 minutes, or until chicken is no longer pink and juices run clear.

Amazing Whole Wheat Pizza Crust

Ever since my sister-in-law gave me a breadmaker for my birthday I've been LOVING the dough setting.  We make homemade pizza a lot now.  And it's great- we save money, we know exactly what's going in and on it, and the kids can make their own.  Our favorite around these parts is ham and pineapple.  Big Sister does her best Ponyo impersonation, "I want HAAAM!" and laughs hysterically. :)  This recipe makes a great pizza crust that has a higher whole wheat to white flour ratio than most, but you'd never know it.  It's really is awesome crust.  Sometimes I'll add in some hemp seeds or ground flax seed to sneak some extra healthy into my fam.  Shhh!  Don't tell!  I've included directions for the bread machine and the old fashioned way if you don't have a sis-in-law to spoil you.

My pizzas never look beautiful so I borrowed this pic from this blog.  Don't you just want to rip a piece right out of your computer and devour it??

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1 1/2 c. warm water
1 tsp. sugar
1 Tbs. olive oil
1 tsp. salt
2 c. whole wheat flour
1 1/2 c. white flour
1 Tbs. active dry yeast

If you're using the bread maker, just put these things in the order listed above into your machine and choose the dough setting.  Then see assembly instructions below.

If you're doing it the old fashioned way:

In a large bowl, dissolve sugar in warm water. Sprinkle yeast over the top, and let stand for about 10 minutes, until foamy.

Stir the olive oil and salt into the yeast mixture, then mix in the whole wheat flour and 1 cup of the all-purpose flour until dough starts to come together. Tip dough out onto a surface floured with the remaining all-purpose flour, and knead until all of the flour has been absorbed, and the ball of dough becomes smooth, about 10 minutes. Place dough in an oiled bowl, and turn to coat the surface. Cover loosely with a towel, and let stand in a warm place until doubled in size, about 1 hour.

When the dough is doubled, tip the dough out onto a lightly floured surface, and divide into 2 pieces for 2 thin crust, or leave whole to make one thick crust. Form into a tight ball. Let rise for about 45 minutes, until doubled.      
         
Assembling the Pizza:

Preheat the oven to 425 degrees F (220 degrees C). Roll a ball of dough with a rolling pin until it will not stretch any further. Then, drape it over both of your fists, and gently pull the edges outward, while rotating the crust. When the circle has reached the desired size, place on a well oiled pizza pan. Top pizza with your favorite toppings, such as sauce, cheese, meats, or vegetables.               

Bake for 16 to 20 minutes (depending on thickness) in the preheated oven, until the crust is crisp and golden at the edges, and cheese is melted on the top.

Baja Style Fish Tacos

When my husband and I lived in Southern California we used to love to go to Rubios for fish tacos.  Since moving up north we've tried our best to recreate their tacos.  This isn't quite the same, but it's darned close.  We eat this about every couple of weeks because it is has the culinary trifecta- fast, easy and delicious!

1 box whole fish fillet fish sticks
corn tortillas
mayonnaise and plain yogurt in equal proportions
shredded cabbage
salsa fresca (don't use jarred salsa, it just won't be as good!)
limes

Prepare white sauce:  mix mayo and yogurt together in equal amounts to create the famous Rubios sauce.  The amounts will depend on how many mouths you're feeding.

Warm enough corn tortillas for your family in the oven or microwave following the directions on the package.  Most taquerias double up the tortillas to hold in all the saucy goodness.  If you're like me, you can just use a single to save on calories, but beware the taco blowout. :) 

Cook the fish in the oven following the manufacturers instructions.  If you're using small sticks you'll need about 3 per taco.  Bigger filets you can get away with 1 or 2 depending on how big they are.

Place fish in tortillas and top with cabbage, white sauce and salsa fresca.  Drizzle with lime juice and tapatio if you want a little more kick.  ¡Delicioso!

Slow Cooker Pepper Steak

I'm always on the lookout for slow cooker recipes that don't call for cans of cream of mush this-or-that.  Those soups are so high calorie and high sodium that I really don't like to use them that often.  I prefer to use real food, don't you?  Anyway, I put out a call awhile back on facebook to my friends and family for good, whole foods slow cooker recipes and my sister sent in this one from allrecipes.com.  I made a few changes to healthy it up a bit more like using olive oil instead of vegetable, red onions instead of white (hello antioxidants!), and bringing some heat with cayenne pepper.  It's delish!

2 lbs. beef sirloin cut into 2 inch strips
garlic powder to taste
onion powder to taste
3 Tbsp. olive oil
1 cube beef bullion
1/4 c. hot water
1 Tbsp. cornstarch
1/2 large red onion, sliced
2 large bell peppers cut into large chunks
1 14.5 oz. can stewed tomatoes w/ liquid
3 Tbsp. soy sauce
1 tsp. white sugar
1 tsp. salt

Sprinkle the sirloin strips with garlic and onion powder to taste.  In a large skillet over medium heat quickly brown the strips and transfer to the slow cooker.

Mix bullion cube with hot water until dissolved, then mix in cornstarch till it is dissolved, too.  Pour into the slow cooker with the meat.  Top with remaining ingredients and mix well. 

Cover and cook on high 3-4 hours or low 6-8 hours.  Serve over rice or mashed potatoes.  You want something to soak up the amazing sauce!  A slab of crusty bread would be nice, too.

Hearty Pasta Sauce

Spaghetti is a main-stay in most households and ours is no different.  It's the first dish to be put on our weekly menu.  We always have it with Poppy Seed Garlic Bread .  I start with a jarred sauce to save on time since spaghetti is usually the dinner I save for nights when we are a bit rushed.  Look for a jar with ingredients you would use at home and no high fructose corn syrup.  I usually use a mushroom or Italian garden variety to get more veggies into my kiddos.  Sometimes we add in a can of kidney in place of or in addition to the meat.

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2 jars marinara sauce

1 package pasta in your favorite shape

1 lb. ground beef, turkey or italian sausage

1 can kidney beans rinsed and drained (optional)

1 onion, chopped

1 clove garlic, minced

2 tsp. Italian Seasoning

Brown the meat and onions in a large sauce pan.  Drain.  Add garlic and Italian seasoning, sauteeing 1-2 more minutes.  Add sauce and beans if you're using them and simmer on low for 20 mins.  Meanwhile cook the pasta according to the package directions in salted water.  It's important to salt your pasta water because this is the only time you can season pasta and have it actually absorb the flavor.  I've even heard of chefs that take a spoonful of the pasta sauce and stir it into the cooking water to add more flavor.  If you try this, let me know what you think!

Serve sauce over hot pasta with bread and Caesar salad.



Tacos in Pasta Shells

I have definitely been on a Mexican food kick.  Maybe because the sun has finally come out??  I made these for my husband's birthday dinner last week and they were a huge hit with young and old.  Little Brother ate 2 shells to himself!  Big sister, picky gal that she is, had 2 EMPTY shells and a pile of refried beans and rice.  Oh well.  I know she'll appreciate my cooking someday.  :)

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1 1/4 pounds lean ground beef
4 oz. cream cheese
1 teaspoon salt
1 teaspoon chili powder
18 jumbo pasta shells
2 tablespoons butter, melted
1 cup taco sauce
2 cups shredded mexican cheese blend, or half and half cheddar and jack cheese
1 1/2 cups crushed tortilla chips
sour cream and salsa for serving

Preheat oven to 350 degrees.

In a large skillet, brown beef over medium heat until no longer pink; drain. Add cream cheese, salt and chili powder; mix and simmer for 5 minutes.  Meanwhile, bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain. Set shells out on a cutting board so they don't touch and stick together.

Fill shells with beef mixture and arrange in a 9x13 inch baking dish; pour taco sauce over shells. Cover with foil and bake in preheated oven for 15 minutes.  Remove dish from oven and top with  cheese and tortilla chips; return dish to oven to cook for 15 minutes more.               

Serve with a salad or rice and beans. 

Addictive Sweet Potato Burritos

I love sweet potatoes and so do my kids.  They like them because they are sweet and I like them because of all the great nutrition packed inside.  Sweet potatoes are rich in B vitamins and vitamins C and A- both powerful antioxidants.  They are also high in potassium, copper and iron.  Here's a delicious twist on them- it sounds a bit weird, but I promise you can't eat just one!  If you don't feel like baking them or are just short on time, you can just put the filling in warmed tortillas and eat. We like to throw some spinach leaves in there sometimes as well.  Baking them is delicious, too. It makes the outside a bit crunchy- great for those chimichanga lovers out there! 

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1 Tbsp. vegetable oil

1 onion, chopped

4 cloves garlic, minced

1 can refried beans, or your choice of kidney, pinto or black beans

3 Tbsp. chili powder

2 tsp. cumin

4 tsp. yellow mustard

1 pinch cayenne pepper, or to taste

3 Tbsp. soy sauce

4 c. mashed sweet potatoes

12 burrito sized flour tortillas (warm them up to make them easier to fold)

8 oz. shredded cheddar cheese

optional toppings: sour cream, salsa, olives, green onions, etc. for serving

Preheat oven to 350 degrees.

Heat oil in a medium skillet and saute onion and garlic until soft.  Stir in beans and mash them up a bit if you're using whole beans.  Stir in chili powder, cumin, mustard, cayenne and soy sauce.

Divide bean mixture and mashed sweet potatoes evenly between the tortillas.  Top with cheese, then fold tortillas up burrito-style.  Place burritos on a baking sheet.  Bake for 12 min. Top with desired toppings

Balsamic Apricot Chicken

It's getting to be about that time to hit the grocery store, so I had to get a bit creative with what I had in my pantry tonight.  I was craving something sweet and tangy.  Something saucy.  And then I rememberd I had this recipe from allrecipes.com that I'd been wanting to try, and I happened to have all the ingredients!  Woot!  I served it with a roasted garlic quinoa mix I got in the rice section of my grocery store, and steamed broccoli.  It was a hit!

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2 Tbsp. olive oil
2 lbs. chicken breats cut into bite-sized pieces
S&P to taste
1 lg. onion, chopped
1/4 c. balsamic vinegar
20 dried apricots
1 c. chicken stock
1 c. apricot preserves
1 tsp. thyme

Heat oil in a large skillet with a lid over medium-high.  Season the chicken with S&P and cook in oil until golden brown, but still pink in the center (about 5 mins).  Stir in the onion and cook about 3 more mins.  Pour in the vinegar, bring to a simmer and allow it to reduce for a few mins.

Cut half of the apricots in half, and leave the rest whole.  Put them all into the skillet and pour the chicken stock over everything.  Bring to a simmer, then add the preserves and thyme.  Reduce the heat to low, cover, and simmer until the apricots are softened, about 10-15 mins. 

This would be yummy served over rice, quinoa like we did, or maybe even mashed potatoes!

Never Ending Casserole Combos

We've got a week till payday and I'm trying to NOT buy groceries till then.  Except for milk, of course.  We always run out of milk!  So, I'm having to get pretty creative in the kitchen.  I like these times because I find things in my pantry that I forgot I had, and sometimes I come up with things that end up becoming family favorites.  Then there are nights like tonight where I just don't feel creative, and that's when this MYO casserole recipe comes in handy.   That's when this MYO Casserole recipe comes in handy.

Anyway, Using the ratios below you can make a delicious balanced meal out of just about anything in your pantry and fridge.  My casserole has tuna, peas, noodles, condensed soup and almonds, topped with cheese.  I used garlic and Italian seasonings for my flavorings.  Play around with flavor and ingredient combos and you'll be sure to end up with a delicious, filling dinner.  Let me know what you come up with, I'd love to hear how it turns out!  What are your strategies for stretching your pantry store before payday comes?

photo source

You will need:

1 c. of your main ingredient (can be any meat or fish, tofu, veggies)
1 c. of a second ingredient (more of the main ingredient, or a veggie, hardboiled eggs, etc.)
1-2 c. of a starcy ingredient (crushed chips, cubed bread, noodles, rice, cooked potatoes)
1 1/2 c. binder (cream sauce, condensed cream soup, sour cream, mayo)
1/4 c. of a goodie mix-in (pimiento, olives, water chestnuts, nuts, etc.)

Season as you like with anything from lemon juice, sherry, soy sauce, worchestershire, garlic, chopped onions and peppers, curry powder, grated cheese.  Think about what sort of a flavor feel you want your casserole to have (southwest, Indian, French, etc.) and start there.

Mix all of your ingredients thoroughly.  If it seems dry you can add another 1/4-1/2 c. of cream, milk or stock.  Place mixture in a buttered casserole dish.  You can then top it with crushed crackers, breadcrumbs, chips or grated cheese.  Bake 30-45 min. @ 350 till hot and bubbly.

Authentic Thai Cashew Chicken Stirfry

In the summer of 2004 I was fortunate enough to spend a month traveling through Thailand with my future husband.  We both love Thai food and love to cook, so while we were in Chiang Mai we took a cooking class at the Chiang Mai Thai Farm Cooking School.  Everything on the farm is grown organically and much of the food used in the classes is grown on the farm.  What wasn't produced at the farm we picked up at a local market on the way.  When we arrived at the farm we were given a tour of the farm where they explained a lot of their sustainable farming practices, and then we moved to an outdoor ktichen where we created a thai feast including Tom Yum soup, spring rolls, red curry and this cashew chicken.  It's on our typical dinner rotation, and we make it a couple of times a month.  Sometimes we use pork or tofu if it's what we have on hand. 

Shopping at the local market. Produce doesn't get fresher than this!

Our outdoor kitchen

The kitchen garden

1 lb. of sliced chicken
1 c. roasted cashews, unsalted if you can find them
1 c. sliced carrots
1 c. sliced onions
6-8 sliced roasted and dried chilis, chopped*    
1 c. chopped spring onions
1 c. sliced mushrooms
8 tbsp. of vegetable oil (you can use less if you're using a non-stick pan)
a pinch of salt
4 tsp. of fishsauce
2 tsp. of sugar
4 tbsp. of oyster sauce
8 tbsp. of water

*These are the red ones you find in the Mexican spice section. Split them with a knife to remove the seeds.  Soaking them for 20 min. in hot water will make them easier to work with. 

Heat the oil in the wok until it is very hot. Fry the chicken until golden brown. Add carrots, onions, mushrooms and water. Stir fry until almost cooked. Add oyster sauce, fish sauce, sugar, salt and spring onions. Stir fry again until mixed well. When done, turn off the heat and add cashew nuts and roasted chilis. Serve over rice.  Serves 4.