Recipes

BY: Christine St. Pierre

This summer has found me with a serious lack of motivation to cook.  I blame the heat.  During those days where the air felt like a thick blanket, the thought of being near an oven or stove was downright repulsive.   Salads were my saving grace.

Some months back (pre-heat wave), I mentioned that I enjoy cooking, so when 125 Gluten-Free Vegetarian Recipesarrived, I was nominated to try out the cookbook.  With the temperature back down to tolerable levels and the chance to try something new, I started to feel the excitement of cooking coming back.

The cookbook is well organized and includes an extensive array of main dishes as well as appetizers, soups, vegetable sides, breakfast foods and desserts.  Author Carol Fenster, Ph.D does a great job of making these recipes versatile and adaptable to a wide range of dietary restrictions.  Alternatives to dairy, eggs, or other animal products are included to make any recipe completely vegan, and there is even an appendix for adding animal protein in some of the recipes for households with both vegetarians and non-vegetarians.  One of my favorite things about the book was the list of Flavor Boosters included in the introduction—these items can add tremendously to the meal, especially when familiar tastes like wheat, milk and eggs are removed.

As I was flipping through the cookbook, I wondered how I would ever decide on the first recipe to test; there were so many tantalizing options!  When I got to “Summer’s Bounty Vegetable Casserole,” however, the choice was clear.  Eggplant, zucchini and tomatoes all rank among my favorite fresh produce, and those combined with homemade pesto, mozzarella, and Parmesan sounded fantastic.  Not to mention, Shelley had made the whole office smell like pesto when she warmed up her lunch earlier in the week, and I had been craving it ever since!

The recipe was straightforward and I was able to make the pesto and roast the zucchini and eggplant during an afternoon break from class.  When I got home that evening, I layered everything as directed in a baking dish and put it in the oven.  40 minutes later, I sat down to a delicious dinner and contemplated what I would cook next!

I’m not gluten-free or a vegetarian, but this is still a cookbook I could see myself using regularly for its flavorful and nutritious combinations of fruits, vegetables, grains, beans and legumes.  It looks like I picked a good time to start cooking again!

Many of our clients have recently been diagnosed with Celiac’s disease or a gluten sensitivity and right away think about all the things they can’t eat as opposed to all the new things they can try. There have been a lot of new products on the market that are gluten free but some just don’t seem to compare to the original. That is until I tried Maple Grove’s Farm Gluten Free Baking Mixes. It is important to remember that gluten is not bad for you and does not need to be avoided unless you have the sensitivity, but I did want to try this mix to help out my gluten-free readers! I decided to test my skills in the kitchen and make these gluten free pancakes. These pancakes are doughier than I can remember regular pancakes being and with the addition of blueberries and a small squeeze of syrup, these were some of the best homemade pancakes I’ve had to date.

The mix was very easy to work with and they cooked the same as regular pancakes. The ingredients are wholesome and with 130 calories per serving of mix, these are pancakes I can feel good about eating. Even if you don’t have a gluten sensitivity, you may want to try this all-natural, low-calorie mix. My breakfast guests did not even know they were gluten free. Maple Grove Farms also has a great array of syrups including, all natural, organic, sugar-free, and fruit flavored which would make a great compliment to any pancakes. Try these products on your next lazy Sunday and whip up some homemade waffles or pancakes you can feel good about sharing with your family and friends. For recipes and more information visit their website!

I picked up this cookbook thinking I was going to find low-carb, diabetes friendly recipes to share with some of our clients. I am amazed to say that I have actually copied down a bunch of interesting, healthy recipes that I am excited to make myself. There are even pasta recipes in a diabetes friendly book! The book is clearly organized with tips on how to start if you have just been diagnosed with diabetes or are unsure how to manage it. There are discussions on different nutrients and how they affect the body including a grocery list with 20 foods you should always have on hand. My favorite section includes how to make over your food supply which has suggestions for replacement items and recipe adjustments. Then, the good stuff- recipes for appetizers, soups, breakfast, meats, poultry, fish, casseroles, pasta and grains, vegetables, salads, dressings and sauces, desserts, breads, snacks and beverages! That’s right everything you can think of there is a recipe for, and its diabetic friendly. Not only does each recipe have the nutrition information, there is also information on the exchange list, and the PCF ratio-the percentage of calories from each protein, carbs and fat. So whether you follow carbohydrate counting, exchange lists, or the ratio method each recipe is covered and easy to follow.

If you or someone you know is diabetic, or just trying to eat healthier, “The Everything Diabetes Cookbook” by Registered Dietitian, Gretchen Scalpi is for you!

We are all starting to plan for the fall and if you’re a parent of a child going back to school that means getting the school supplies, backpacks, and new fall clothes. However, what most people don’t think about when it comes time to go back to school is how to keep their children healthy and this means planning ahead for school lunches.

We always recommend that you pack your children’s lunch so you know exactly what they are getting, but we also know children also love pizza Friday’s and waiting in line with their friends to buy the school lunch. Buying lunch every once in a while is definitely not going to be harmful, but I would recommend getting a copy of the menu ahead of time and trying to discuss some healthy options with your children so they are not as easily influenced when it’s their turn to order.

Lunch in school is definitely one of the most important meals of the day because it could be a long time before their next meal. Therefore the lunch needs to be nutritionally dense to keep them full and the best way to do this is to make sure lunch is loaded with lean protein, healthy fats, and lots of high fiber carbohydrates.   Registered Dietitian, Danielle Omar gives some reasons and examples stating, “The healthy fat (from avocado, nut butters, nuts & seeds, eggs, and hummus) and the fiber (from the whole fruits, veggies, and whole grains) are going to slow down digestion and keep them full. The lean protein is going to provide satiety…which gives the meal that “staying power” for several hours. “

…read more on New Ideas for Back to School Lunches

Fruits and Veggies- More Matters is an organizations that motivates people to eat more fruits and vegetables to improve public health. They have a great amount of marketing and education programs and are very involved in school systems. They were kind enough to send us their recipe book for kids to review for all of our readers!

This cool fuel cookbook gives recipes for breakfast, side dishes, main dishes, smoothies, and snacks, and the main purpose is to incorporate lots of fruits and vegetables in each dish. Each recipe gives ingredients, directions, nutritional information, and what the recipe is a good source of, such as fiber or vitamin C. This book is easy for parents to follow and fun for kids to help out. Each recipe is titled creatively to make the experience enjoyable for children. Examples include Purple Party Parfait, Banana in a Blanket, and Crazy Curly Broccoli Bake.

If you have children or are even just trying to include more fruits and vegetables into your diet I would definitely recommend this cookbook.

For more information about this organization please visit, www.fruitsandveggiesmorematters.org

Feed your soul   Nourish your body   Tantalize your taste buds   Blow your mind   Let your imagination go

This exquisite photograph took up the greater part of the first page in yesterday’s dining section of the New York Times.  I am memorized by the composition and eye popping color.  I would rather frame it than eat it.  The photo is accompanied by a great list, 101 foods to grill, written by Mark Bittman.  Mr. Bittman is renowned for his minimalist and healthful approach to life.

I have a husband who doesn’t grill.  How that happened I don’t know.  I grill on a gas grill on my cook-top in the kitchen.  I am so inspired by these endless grilling possibilities I am going to master the outdoor grill.  On occasion it feels great to wear the pants in the family!

The article and list can be found here:

http://www.nytimes.com/2010/06/30/dining/30mini.html?ref=todayspaper

Here are some great grilling recipes for the summer holiday! Let us know what you think!

Southwest Turkey Burgers:
1 and ½ pounds lean ground turkey breast
1 clove of garlic, minced
1 large shallot, chopped
1 tsp. dried thyme leaves
2 Tbsp. chopped, fresh cilantro (optional:  may use parsley, if preferred)
1/2 small red pepper, seeded and finely chopped
1 jalapeno pepper, seeded and finely chopped
2 tsp. ground cumin
1 – 2 tsp. hot sauce
2 teaspoons grill seasoning blend (recommended: Montreal Steak Seasoning by McCormick)
1 Tbsp. extra virgin olive oil for drizzling.
Combine turkey meat, garlic, shallot, thyme, cilantro or parsley, red pepper, jalapeno pepper, cumin, hot pepper sauce, grill seasoning (or salt and pepper). Divide mixture into 4 equal mounds then form meat into patties.   Drizzle patties with olive oil to coat. Grill over medium high heat for 5 to 6 minutes on each side.

Broccoli Slaw:
Crisp, tasty and textured.  You can buy it pre-packaged in the refrigerated section. 
Mix together to following ingredients, then pour over slaw and toss to coat.
1/4 cup White Wine Vinegar
1 – 2 Tbsp. Lemon Juice
1/8 tsp. black pepper
1/8 tsp. kosher salt
1/2 tsp. sesame oil
One or Two Packets of Splenda (if needed, or to taste)

Grilled Asparagus
1 small clove garlic, minced
2 teaspoons finely minced parsley
1 teaspoon grated lemon zest
1 tablespoon extra virgin olive oil
1 pound asparagus, trimmed and tough stem ends removed
½ teaspoon kosher salt
½ teaspoon freshly ground black pepper
In a small bowl, combine the minced garlic, parsley and lemon zest
Make sure to season your grill grates with some oil so that the asparagus won’t stick.
Toss the asparagus in the tablespoon of olive oil, salt and pepper.
Grill for about 10 minutes, until golden brown but still crisp-tender.  Cook time will vary with the thickness of the asparagus.
Transfer to a platter and sprinkle with the garlic, parsley and lemon zest mixture.

Roasted Tomato and Garlic Spread (Serve as an appetizer with raw vegetables)
1/2 medium-size head of garlic
2 Tbsp. plus 1/2 tsp. extra virgin olive oil
1/4 tsp. kosher salt
1/2 tsp. black pepper
1 pound grape or cherry tomatoes, cut into quarters or halves if very small
2 tsp. minced flat-leaf parsley
4 fresh basil leaves, cut into thin strips (about 2 tsp.)
Preheat oven to 400 degrees.
Cut the head of the garlic in half horizontally.  Place the garlic on a piece of aluminum foil.  Drizzle with 1/2 tsp. olive oil and sprinkle with a pinch of salt and pepper.  Wrap the garlic tightly in the foil and place on a large baking sheet.
In a medium bowl, stir together the tomatoes, 2 Tbsp. olive oil, the salt and pepper.  Spread the tomato mixture in a single layer on the baking sheet with the wrapped garlic.  Place in the oven and roast for about 30 minutes, until the tomatoes start to brown.
Remove the tomatoes from the baking sheet and place them in a small bowl.  Remove the garlic from the foil.  Squeeze the individual garlic cloves from their skins and add to the tomatoes.  Stir in the parsley and basil.

Recipes courtesy of fellow TSFL Coach, Josie Rudd

“Diabetic Meals In 30 Minutes Or Less!”
Author: Robyn Webb
 

If you’re looking for an easy guide to preparing meals that are healthy for diabetics, this book is a good choice. Not only does it give some good ideas for how to begin meal-planning, it contains information on organization and also has some helpful time-saving tips for meal prep.
 
Here’s a couple examples of the recipes you’ll find in this book:
~Mediterranean Seafood Pasta
~Chicken Marsala
~Southwestern Chicken Salad
~Baby Red Potatoes with Fresh Herbs
~Triple Cabbage Delight
~Glazed Fruit
 
For all you carb-counters out there, you’ll find nutrition facts with each recipe to help you stay on track with your meal plan.
This book is available through the American Diabetes Association. You can find it on their website, www.diabetes.org.

Written by Annie Thorp, RD

I am a huge fan of black beans, but I get bored just always boiling them and serving with rice. I found this recipe for a creative way to serve these protein-filled goodies and wanted to share them with all of you!

 Cuban Black Beans and Rice

 Ingredients

• 1 pound dry black beans
• 8 cups water
• 1 large green onion, chopped
• 3 green peppers, chopped
• 1 clove garlic, chopped
• ½ cup olive oil
• ¼ pound ham bone (optional
• 3 bay leaves
• 1 tablespoon salt
• 1 oz white bacon
• 12 cups vinegar
• Raw chopped onion

 Instructions

• Soak beans in 4 cups water overnight, after washing them thoroughly.
• Keep the water for cooking ad add 4 more cups of water.
• Fry slightly the onion, green peppers, and garlic in olive oil.
• Combine all the ingredients except vinegar.
• Cook on stove with low heat until beans are tender ad the liquid has thickened (3-5 hours)
• Serve over rice with vinegar and raw chopped onion.

Recipe from cooks.com

Tuna is an excellent source of protein and omega 3 fatty acids. The fatty acids have been proven to help reduce the risk of coronary heart disease and renal cancer. It is also a very good source of niacin, which maintains normal blood circulation and phosphorous, which impacts blood health. Tuna is also low in fat and calories making it a great substitute for meat and dairy products that are high in dairy. Here are some great ways to use tuna:

 1)      Simple Snack

• Mix 1 can of tuna with 1 tablespoon light mayonnaise and 2 tablespoons prepared hummus.
• Serve over crackers.

2)      Tuna Melts (serves 2)

• Prepare 1 can of tuna with 1 tablespoon light mayo.
• Spread over 2 slices whole wheat bread and top with a slice of part skim cheese.
• Melt under the broiler until cheese is bubbly and top with other 2 slices of bread.

 3)      Stuffed Potatoes (serves 4)

• Prepare 1 can of tuna with 1 tablespoon of olive oil and 1 cup of frozen and thawed peas.
• Stuff into 4 Russet potatoes that have been baked at 400°F until tender.

4)      Easy Tuna Burgers (serves 4)

• Make tuna burgers with 2 cans drained tuna mixed with ½ cup bread crumbs, 2 eggs, ½ cup chopped scallions, sea salt, pepper, and hot sauce to taste.
• Form into 4 patties and brown over medium heat (about 3 to 4 minutes per side) in 4 tablespoons extra virgin olive oil.
• Serve on 4 buns with pickles.

5)      Tuna Stuffed Avocados With Tomato Slices (serves 4)

• Mix together in a bowl, 2 cans tuna, 1 large red apple chopped, ¼ chopped yellow onion, ½ cup chopped walnuts, and ½ cup light mayonnaise.
• Cut avocados in half lengthwise and remove pits.
• Top each avocado half with a scoop of tuna salad.
• Serve with tomato slices and a whole wheat dinner roll.

Recipes from 365 Everyday Value©