Crock-pot Oatmeal

August 16th, 2011

 

• 1 Cup Steel Cut Oats
• 3 Cups Water
• 1 Cup Apple Juice (optional if you don’t want an apple flavor use an additional cup of water instead)
• 1/4 tsp Cinnamon (optional)
• 1/4 tsp Vanilla extract (optional)
• 1/4 tsp Almond Oil

 

Recipe Facts
Serves: 4.0
Serving Size: one half cup
Preparation Time: 5 minute(s)
Cooking Time: 6-8 hours (overnight using a timer which will switch it on warm)

 

Nutrition Facts per serving

 

Calories: 204.9

 

Total Fat 3.4g
SSaturated Fat 0.5g
Cholesterol 0mg
Sodium 11.5mg
Total Carbohydrate 37g
Dietary Fiber 5.1g
Sugars 6.9g
Protein 7.1g

 

Cooking Directions:

 

Wipe crockpot with almond oil, ghee or lightly spray crockpot with expeller sunflower oil or grapeseed oil spray.

 

Add water and or apple juice, cinnamon, vanilla and oatmeal to crockpot and cook on low setting for 6-8 hours If using it overnight it works best if your slow cooker is on a timer and can switch to warm.

 

Additions: Nuts and seeds really soften when added to the crock-pot oatmeal. Some suggestions are pumpkin seeds, sunflower seeds, almonds, walnuts, ground flax seeds, wheat germ or a combination. Fruit is also a nice addition 1-2 diced apples, or pears. Frozen berries are great to add right before serving so they don’t get mushy.

 

Tips: For a thicker oatmeal use a little less water then thicken with your choice of milk.

 

Refrigerate in a sealed container for up to 3 days.

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Father’s Day Recipe’s

June 1st, 2011

 

Grilled Turkey London Broil: Turkey London Broil is a skinless, boneless turkey breast. When marinated it takes on the flavor of the marinade and is quite juicy. Turkey breast is quite lean. It’s best to buy organic pasture raised turkey. The turkey will be lean, and flavorful due to the healthy environment, fresh air, water and pasture that are part of their daily routine. Pasturing allows them to live and eat grass, clover like they were intended to without pesticides and hormones or antibiotics.

Benefits of Turkey London broil



If baking pre-heat the oven to 350 F or pre-heat the grill


1 ½-2 lbs turkey breast half “Turkey London Broil”
¼ cup balsamic vinegar
¼ cup orange juice
¼ cup olive oil
¼ cup low sodium tamari (wheat free soy sauce)
2 teaspoons fresh minced ginger
2 garlic cloves, Crushed


Place turkey breast in either a shallow baking dish or a gallon size plastic bag.
In a small bowl or glass measuring cup add marinade ingredients and whisk together.
Save ¼ cup of the marinade. Pour the remainder of the marinade into either a baking dish or plastic bag. Add turkey and marinade in the refrigerator 30 minutes to overnight turning occasionally. The longer it’s marinated the stronger the flavor


Remove turkey from marinade, discard marinade.

To allow for cooking evenly, turn over the turkey breast and open up the flap of the breast. Turn back over and lay flat.

Grill or bake turkey, allow for 15 minutes a pound and turn the breast about every 10 minutes for even cooking.

Test with a thermometer. The thickest part of the breast should read 165 F

Place turkey on a platter and cover it loosely with foil for about 10 minutes before carving Cover.

Carve thinly on an angle.


Citrus Slaw

Citrus Slaw: Cabbage is a cruciferous vegetable high in phytonutrients with a good source of sulfur, iodine, vitamin E and vitamin C; Napa cabbage decreases inflammation and is high in vitamin A, folate, vitamin B6 and manganese. Calcium content is higher in the outer leaves.
To make Cole slaw quicker you can purchase pre-shredded cabbage and carrots.
This is a refreshing quick salad for the warmer months.

1 large Napa or green cabbage shredded
½ head red cabbage finely shredded
2 carrots or 1 sweet potato peeled and shredded

Dressing:
¼ cup Orange juice
¼ cup Olive oil
1 Lime juiced
1 Tablespoon Cilantro chopped or parsley
1/4 teaspoon sea salt
1/8- 1/4 teaspoon honey (optional)

Directions

Place shredded cabbage and carrots in a large bowl.
In a measuring bowl wisk together dressing ingredients and pour over slaw.
Refrigerate vegetable slaw for 15 minutes for flavors to blend.
Toss before serving

Serves 14
Nutrition Facts: ½ cup
Calories: 72 calories
Total Fat: 4 grams
Sodium: 71 mg
Dietary Fiber: 3 grams
Sugar: 5 grams
Protein 1.7 grams

Chard Salad with grated carrot and beet:
Swiss chard comes in a very large bunch. In this recipe only the leaves are used. The stems can be sautéed with garlic and oil and a sprinkle of lemon juice and salt. The benefits of Swiss Chard is that it’s available year round and has a bitter sweet flavor.






It’s high in vitamins A, C, E and K. High in magnesium, potassium, manganese, iron and fiber

Pasta with Broccoli and an Alfredo white northern bean sauce

Broccoli is a powerhouse cruciferous vegetable that most children enjoy! Broccoli has anti-inflammatory properties. Broccoli is very high in vitamin C, K and A. It is also high in folate, dietary fiber, manganese, tryptophan, potassium and B vitamins. This pasta dish is served with a northern bean dairy free alfredo sauce which adds protein to this dish which could make it a complete meal for some. I used Andean Dreams Quinoa pasta which is gluten and corn free. A 2 oz serving of the pasta has 207 calories, 6 grams of protein and 3 grams of fiber. Quinoa is a complete protein rich in vitamins and minerals. The kids love this dish and don’t notice the different type of pasta.


Pasta with broccoli in an Alfredo Great Northern Bean Sauce

Ingredients:

4 Tablespoons Extra Virgin Olive Oil
2 garlic cloves (chopped or pressed)
1 head of Broccoli (peel and cut stems and cut broccoli into flowerets)
1 lemon juiced (3 Tablespoons lemon juice)
¾ cup low sodium organic vegetable broth
½ teaspoon oregano
¼ teaspoon sea salt
1- 15 ounce can of Great Northern Beans (preferably Eden Organic which is in a BPA free can)
Black pepper to taste
1 package of Quinoa Spaghetti (I used Andean Dreams Gluten Free Spaghetti)

Preparation:
In a food processor or blender add beans, garlic, lemon juice, oregano, sea salt and puree until smooth.

Cook pasta in a 6- to 8-quart pot of boiling salted water until al dente. Reserve 1/2 cup pasta cooking water, then drain pasta in a colander.
While pasta is cooking In a large skillet over medium heat, warm olive oil and add garlic and sauté for about 1 minute add broccoli and sauté for about 2- 3 minutes.

Add pasta and ¼ cup reserved cooking water to broccoli continues cooking for another 3 minutes add more water if necessary.

Add pureed bean mixture and cook over moderate heat, tossing, until combined well.

Strawberries with Balsamic vinegar a simply delicious combination
Serves 4
50 Calories
2 grams of fiber
10 Grams of sugar

Ingredients:
16 ounces fresh strawberries washed, hulled and cut in half
2 Tablespoons balsamic vinegar
1 Tablespoon honey

Place balsamic vinegar and honey in a bowl stir together. Place strawberries in the bowl stir gently to combine. Cover, and sit at room temperature for about an hour but not more than 3-4 hours max.

Its strawberry season enjoy some local or organic strawberries. Strawberries are on the top of the Environmental Working Group’s Dirty Dozen list
















http://www.foodnews.org/walletguide.php

Strawberries are very high in anti-oxidants and fiber. If buying Conventional strawberries to remove pesticides it’s great to make a veggie wash for soft-skinned fruits and vegetables. Fill a bowl with equal parts of white wine vinegar and water. Spray the solution onto fruits and veggies fill a spray bottle with equal parts white vinegar and water. Spray the solution onto fruits and veggies, scrub with a brush and rinse.


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Easy and Fun Mother’s Day Recipes

May 3rd, 2011

 

It’s nice to start traditions. Making a meal for Mom on Mother’s Day can be a fun tradition. It can also help children begin to try new foods because helping with the food preparation usually peaks their interest to try what they have prepared.

It’s best to use organic peaches and strawberries because they have a high pesticide load ad are on The dirty dozen list. An alternative is to make a veggie wash Soak fruits and veggies for a few minutes and rinse. For hard skinned fruits and veggies fill a spray bottle with equal parts white vinegar and water. Spray the solution onto fruits and veggies, scrub with a brush and rinse. This rinse works well but if desired you can add a squeeze of lemon and 1 T of baking soda.

Down-load the dirty dozen list: http://www.foodnews.org/walletguide.php

Strawberry-Peach Smoothie:

Ingredients:

  • 1 cup Peaches, Frozen sliced unsweetened
  • 1 cup, unthawed Strawberries, frozen, unsweetened
  • 1/2 cup(s) 8 oz Greek 0% Yogurt
  • 1 1/2 cup(s) Almond Milk Original, rice milk or organic skim milk (preferably organic grass-fed
  • 2 tbsp ground Flax Seeds (sprouted) (Optional)- High in Omega 3s, good for digestion
  • 2 teaspoon Honey
  • Cinnamon sprinkle (Optional)
  • Whey Protein 1-2 tbsp (Optional)- Brain power, curbs appetite

Directions:

Gather all ingredients
Place in high speed blender
Mix for 1-2 minutes, or desired consistency
Divide in three 8 ounce cups
Drink and enjoy!
Recipe Facts
Serves: 3.0
Serving Size: 1 cup
Preparation Time: 5 minute(s)
Cooking Time: 0 minute(s)
Nutrition Facts per servingCalories: 142.9Total Fat 3.6g Saturated Fat 0gCholesterol 0mgSodium 92.7mgTotal Carbohydrate 23.3g Dietary Fiber 3.9g Sugars 11.1gProtein 4.5g

Your choice of Veggie- Cheddar Naked Quiche

Since the kids will be involved in the preparing of the naked quiche the likelihood of them experimenting with trying new vegetables is great. The veggies look so vibrant in the quiche. You can also simply make one with onions and cheese and have them add one of their favorite veggies.

  • 2 tsp Olive Oil
  • 1/2 cup, chopped Onions
  • 1 1/2 cups Cauliflower, asparagus, spinach, tomatoes, broccoli or a combo chopped
  • 1/2 cup shredded cheddar cheese
  • 5 large Eggs
  • 1/2 cup Milk 2%,skim, rice or soy milk
  • 1 tsp Paprika
  • 1/2 tsp Salt, table
  • ¼ tsp pepper to taste

Recipe Facts
Serves: 4
Serving Size: 1/4
Preparation Time: 5 minute(s)
Cooking Time: 30 minute(s)

Nutrition Facts per serving
Nutrition Facts per serving Calories: 203 Total Fat 13.8g Saturated Fat 5.6g Cholesterol 281.7mg Sodium 492.3mg Total Carbohydrate 6.5g Dietary Fiber 1.4g Sugars 3.7g Protein 13.4g

Cooking Directions:
Preheat oven to 375 F
Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter.
Spread onions evenly throughout casserole dish and put it in the oven while you are preparing the other ingredients.

  • In a small bowl, beat eggs, salt and milk with a whisk.
  • Take the dish out of the oven using oven mitts.
  • Spread cauliflower and cheese evenly throughout casserole dish.
  • Pour mixture over cauliflower, onions and cheese.
  • Sprinkle with paprika.

Bake for 25-30 minutes, until vegetables are cooked and casserole is golden brown.
Refrigerate in a sealed container for 2-3 days.

Flank Steak with Mango Salsa with Vegetable Kabobs

Meat and fruit is a refreshing combination; the sweetness of the fruit complements the tender succulent meat. If possible it’s to your health’s benefit to buy organic grass fed beef. Grass fed beef’s fatty acid composition is lower in overall fat and in saturated fat, providing more omega-3 fatty acids. Meat from animals that graze on grass is high in omega-3 fatty acids, and conjugated linoleic acid (CLA) which is associated with a decreased cancer risk. Grass-fed animals raised on pastures not confined to feedlots have more positive life force energy which then in turn effects your body.

Veggie Kabobs are fun for kids to put together and will help them explore tasting new vegetables.

Serves 6
Serving size: 4oz

Ingredients

  • 1.50 lbs Flank Steak, (Organic grass-fed pasture raised preferably)
  • Marinade:
  • 1/3 cup Olive oil
  • 1/4 cup Red wine
  • 2 tablespoons Tamari (wheat free soy sauce)
  • 1 clove Garlic minced
  • 1 tablespoon Gingerroot, minced or cut in slices
  • 2 tablespoons Honey
  • Mango Salsa:
  • 2 Mangos, peeled and diced
  • 1 Roma Tomato, diced
  • 1 Tablespoon lime juice
  • 2 Teaspoons Cilantro chopped (optional)

Combine all ingredients together and mix gently. Adjust ingredients to your taste. Store covered in fridge until ready to use. Keeps in refrigerator about 3-4 days.

Marinade Directions:
Pierce steak with a fork. Place steak in a glass dish with marinade. Cover and marinade for best results at least 2 hours to overnight.

• Prepare and preheat grill. Remove steak from marinade; discard marinade. Grill for 5-7 minutes on each side, turning once, until the steak reaches desired doneness.

• Let steak stand, covered with foil, for 10 minutes, then slice very thinly across the grain. Serve with Mango Salsa.

Flank Steak Nutrition Facts per serving Calories: 212 Total Fat 10 g Saturated Fat 3g Cholesterol 75 mg Sodium 90 mg Total Carbohydrate 0.2 Dietary Fiber 0g Sugars 0g Protein 27 g
• Mango Salsa Nutrition Facts Per serving Calories 70 Total Fat 0.5 g Saturated Fat 0.1g Cholesterol 0 g Sodium 1.8 g Total Carbohydrate 18 g Dietary Fiber 2g Sugars 16g Protein 1g

Vegetable Kebobs: 6 servings

  • 1 large Red peppers cut in 1 inch chunks
  • 1 large Zucchini
  • 1 cup Baby portabella mushrooms, cut a small portion of the bottom of the mushroom off, clean with a damp paper towel so they don’t get mushy.
  • 1 medium Vidalia onions cut into small pieces
  • 6 Kabobs (if using wooden kabobs soak them in water so they don’t
  • burn.
  • Marinade:
  • ¼ cup olive oil
  • ¼ cup balsamic vinegar
  • 1 garlic clove crushed
  • ¼ teaspoon paprika
  • Black pepper, to taste

Cooking Instructions
In a large bowl or plastic bag combine the marinade ingredients. Marinate in the refrigerator for 2 to 24 hours.
Pre-heat the Barbeque on medium-hot or the broiler and the broiler pan. If broiling, position the broiler pan 3 to 4 inches from the heating element and spray with a high temperature cooking spray like grapeseed or Expeller pressed sunflower oil.

Thread the vegetables and continue to make a pattern on the skewers. Broil or grill for 4-6 minutes, turning the skewers occasionally until soft and light brown. Serve hot with a whole grain such as brown rice, couscous, quinoa or millet.

*If there are leftover vegetables prepare more vegetable kabobs.

Basic Nutritional Values
Nutrition Facts per serving Calories: 40 Total Fat 2g Saturated Fat 0.1g Cholesterol 0mg Sodium 5mg Total Carbohydrate 9g Dietary Fiber 2g Sugars 4g Protein 2g

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Egg, Spinach and Mozzarella Cheese Casserole

February 23rd, 2011

 

Ingredients:

* 1/2 cup, chopped onions
* 5 large eggs
* 1/2 tsp. salt
* 2 tsp. olive oil
* 1/2 cup skim milk
* 1 1/2 cup spinach or baby spinach
* 1/4 cup reduced-fat Mozzarella cheese, shredded

Cooking Directions:

Preheat oven to 375 F.

Lightly grease an 8 x 8 casserole dish or 8-9 inch pie pan with olive oil or butter. Spread onions evenly throughout casserole dish and put it in the oven while you are preparing the other ingredients. If using baby spinach wash it. Wash and chop whole spinach in small pieces. In a small bowl, beat eggs, salt and milk with a whisk.

Spread spinach and cheese evenly throughout casserole dish. Pour mixture over spinach, onions and cheese.

Bake for 25-30 minutes, until casserole is golden brown.

Recipe Facts
Serves: 4
Preparation Time: 5 minutes
Cooking Time: 25-30 minutes

Nutrition Facts
Serving Size: 1 serving (a quarter) (134g)
Calories: 151
Fat Calories: 83.1

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Roasted Kale Crisps

February 23rd, 2011

 

* 1 bunch kale, washed and dried well (salad spinner works well)
* sea salt, to taste
* garlic powder to taste
* 1 lemon

Directions

Preheat oven to 400 degrees F. Line a baking sheet with parchment paper or spray with high heat oil such as grapeseed or sunflower oil.

Use a sharp knife to cut along each side of the middle vein; remove large veins. Tear leaves into    2-inch pieces.

Lay kale leaves in a single layer on the prepared baking sheet. Lightly sprinkle sea salt and garlic powder over the kale.

Roast kale for 8-10 minutes in preheated oven. Kale should be crispy and lightly browned mostly dark green. The leaves will crisp further on sitting, don’t allow them to get too dark in the oven or they’ll be bitter. Let sit on baking sheet for a minute then remove to plate. If some leaves don’t look crispy put the timer on and then put them back in the oven for 1- 2 minutes then remove.  Drizzle lemon juice on the kale then place on a plate and serve. Do not put leftover kale crisps in a plastic bag or container they will become wilted.

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Slow Cooker Beef and Butternut Squash Stew

February 23rd, 2011

 

Ingredients

1 medium Onions, sliced
2 cloves Garlic, fresh,
3 Carrots, cooked (6” to 7” long)
1 1/2 cup Butternut squash, cubed (peeled and pre-cubed makes it easier)
1 1/2 pounds Beef, stew meat cubed preferably grass fed
3/4 cup Burgundy wine, beer or water
1/2 cup Organic Low Sodium beef broth
1 (14.5 oz) Tomatoes, canned, diced
1 whole Bay leaf
1 teaspoon basil, dried, ground
1 teaspoon Oregano, dried, ground
1 teaspoon Thyme, dried, ground
1 pkg (10 oz) Green beans, frozen (fresh could be used)
1/2 teaspoon Salt
1/2 teaspoon Black pepper

Preparation Instructions

Turn a large crock-pot on.

Place salt, pepper, basil, thyme and oregano in a small dish and use half to season
the beef save half of the seasoning for later. Add onions, carrots, butternut squash, garlic. Add beef. Add broth and wine (or water), tomatoes. Add herbs and spices.

Cook on high for about 3-4 hours or low for 7-8 hours crock-pot temperatures vary.  Newer crock-pots have a timer function which is quite helpful.

Add frozen green beans during the last 10-15 minutes of cooking.

Serve over a cooked whole grain such as brown rice, quinoa, or whole grain or quinoa pasta. Brown rice can be prepared using a rice cooker with a timer. The whole grain can be prepared ahead of time using the cook once eat thrice method. An example is making a large batch of quinoa using half the batch to be served with the stew and using the other half for another meal.

Yield is 12 servings         Serving size is 1/2 cup

Basic Nutritional Values

Calories:  142
Cholesterol:  34 mg
Calories from Fat:  50
Sodium:  420 mg
Total Fat:   6 gm
Total Carbohydrate :  0 gm
Trans Fat:  0.0 gm *
Dietary Fiber:  2 gm
Saturated Fat: 1.7 gm
Sugars: 5 gm
Polyunsat Fat:  0.5 gm
Protein: 12 gm
Monounsat Fat:  2.7 gm

*One or more ingredients has a missing value

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Simple Basics: Pot o’ Beans Ideas

June 2nd, 2009

 

The Humble Bean

One of the upsides of the current economy is that, in an effort to trim down the grocery bills, many families are returning to basic staples, like the humble bean, simply because they’re so cheap. See the bean reference chart in Real Answers for more information about their nutritional impact and S.A.D. healing powers. You’ll also find a chart there with guidelines for cooking many different types of dried beans from scratch.

Once you’ve prepared that fresh pot of plain beans on a Sunday afternoon, what are you going to do with it? See our list of ideas below and look for more actual recipes to come. Got a great use for pre-cooked beans? Please jot it down here ~ we’d love to see it!

 Ideas for Pre-Cooked Beans:

  • Use them plain and warm the first night after cooking. Offer a selection of condiments to accompany so your kids can ‘customize’ them for their own tastes: ketchup, applesauce, salt, red pepper flakes, tamari (soy sauce), Dr. Braggs (liquid aminos ~ tastes similar to soy sauce but more nutritious), toasted sesame seeds, etc.
  • Toss them onto salads or canned/homemade soup throughout the week to beef up the protein and fiber content.
  • Add them to sandwich wraps.
  • Spice them up anew, as with “Fake Baked Beans“, or Mexi-beans.
  • Smash them into refried beans.
  • Smash them into patties.
  • Make hummus (see recipe below).

Basic Hummus

  • 1/4 cup sesame tahini
  • 1/4 cup cold water
  • 2 T freshly squeezed lemon juice
  • 1/2 t ground cumin
  • 1 clove garlic, crushed
  • 2 C pre­cooked garbanzo beans (chick peas) or 1 (15-oz) can beans
  • 1 T olive oil

In a blender or food processor, blend together tahini, cold water, lemon juice, cumin, and garlic. Set aside in a bowl.

Purée the garbanzo beans and process until smooth, adding a little cook­ing liquid or water if too thick.

Add the tahini mixture and process until mixed.

Put in serving bowl, add olive oil, and mix.

Serve with carrot and red pepper sticks, any other raw or blanched veggies, or piled into the middle of a bed of lettuce and garnished with tomatoes.

Posted in Simple Basics: Cook Once, Eat Thrice, Vegetarian/Vegan | No Comments »

Pasta with Broccoli, Cannellinis and Sun-Dried Tomatoes

June 1st, 2009

 

Prep Time: 15 minutes
Cook Time: about 15 minutes

  • 1 bunch broccoli florets and stems, peeled and sliced (or 1 bag frozen broccoli, thawed)
  • 1/4 cup sun-dried tomatoes, sliced, soaked in water until used
  • 10 ounces Tinkyada penne brown rice pasta (or other whole grain pasta)
  • 1 ½ cup low sodium vegetable or chicken broth
  • 1 15 oz can cannellini (white kidney) beans, no salt added, drained and rinsed (we like Eden)
  • 2 tablespoons olive oil
  • 4 cloves garlic, sliced
  • 1/8-1/4 teaspoon red pepper flakes, optional
  • ¼ cup Parmesan cheese, grated
  • Sea salt and pepper, to taste, optional

In a large pot, bring 4 quarts water to a boil. Follow package directions to cook pasta.
In a large sauté pan over medium heat, add olive oil and garlic and sauté for about 3 minutes until light brown.
Reduce heat to low and add broccoli florets and stems, stirring to coat with olive oil.
Add vegetable broth, cover, and simmer for 3-5 minutes.
Add beans and sun-dried tomatoes, stirring to combine.
Add pasta and stir to combine.
Add cheese, and salt and pepper to season.

Yield: about 5 cups

Posted in Vegetarian/Vegan | No Comments »

One Pot Meaty Tomato Pasta

June 1st, 2009

 

Prep time: 10 minutes
Cook time: 20-25 minutes, with several steps

  • 1 tablespoon olive oil
  • 1 small sweet onion, diced fine (or 2 tablespoons granulated onion)
  • 4 small garlic cloves, minced (or 2 teaspoons granulated garlic)
  • 1 lb ground turkey or ultra-lean ground beef
  • ½ teaspoon salt
  • ½ teaspoon ground black pepper
  • 8 ounces whole grain mini-pasta (mini shells, ziti, elbows, etc)
  • 1 30 oz can whole peeled tomatoes, pulsed in blender or food processor until smooth (about 7 seconds in a processor)
  • 1 14.5 oz can tomato sauce
  • 2 tablespoons tomato paste
  • ¼ cup red wine
  • ½ teaspoon Sucanat (or sugar)
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • ¼-1/2 cup shredded mozzarella cheese, to taste
  • ¼ cup grated parmesan cheese

Heat the oil in a large non-stick sauté pan over medium heat.

Add onion and sauté until softened, 5-7 minutes.

Add garlic and stir, cooking about 1 minute.

Add ground meat, salt, pepper, and break apart, cooking through until no pink is showing, 5-7 minutes. (If you didn’t use the leanest ground meat, pour off the liquid oils at this point to reduce saturated fat.)

Pour dried pasta over the meat, and cover all with processed tomatoes and tomato sauce.

Stir in tomato paste, wine, Sucanat, oregano, basil and pepper.

Increase heat to medium high, and bring to a low boil.

Cover, adjust the heat to maintain a good simmer, and cook, checking simmer for 10-15 minutes or until pasta is al dente ~ stir occasionally, scraping up bottom of the pan and turning pasta to make sure all the noodles are covered with liquid.

Remove from heat and sprinkle the mozzarella and the Parmesan over the top.

Cover again for about 3 minutes until cheese is melted, and serve.

 Yield: about 8 cups

Notes

  • If you’re using turkey, it’s fine to use the whole 1.3 lb package.
  • The tomato paste and wine add additional liquid and body, but if you don’t have them on hand, it’s fine to leave them out.
  • I tried this with whole wheat egg noodles. They only took about 9 minutes of heavy simmering to soften and made a very creamy final dish ~ great for kids who are sensitive to the graininess of other whole wheat pastas.
  • If you have the time, you can veg this sauce up a bit pretty painlessly. When you process the tomatoes, try adding in an extra cup of shredded carrots, rough-chopped zuchini/summer squash, or even red bell pepper. If your kids are picky, the short cooking time may not be adequate to cook the veggies down enough for them, but for everyone else it makes a flavorful and nutritious addition. For the finicky eaters, you can add pre-cooked veggie purees, or just add a jar of baby food (carrots or zuchini).

Posted in One Pot/Slow Cooker Meals, Poultry, Red Meat | No Comments »

Orange Salmon

June 1st, 2009

 

From The Healthiest Meals on Earth, by Jeannette Bessinger and Dr. Jonny Bowden

Prep time: 10 minutes, then marinate for 4-6 hours (or overnight)
Cook time: 10-15 minutes

  • 1 ½ lb wild Alaskan salmon fillet cut into 4 equal portions, or 4 6 oz salmon steaks
  • ½ t olive oil

Marinade:

  • 1/3 C high quality white wine, drier as in a Chardonnay works well, or medium sweet, as in a Riesling
  • 2 T low sodium tamari
  • 1/3 C orange juice (to squeeze fresh, use 1 large juicy orange)
  • 3 T peeled and finely grated ginger
  • ¼ C finely chopped scallions
  • 1 t honey

Rinse salmon gently in water and pat to dry.
Combine marinade ingredients and whisk to combine well.
Place fish into shallow glass baking pan, skin side down if fillet, and pour marinade evenly over all.
Cover with plastic wrap and refrigerate for 4-6 hours or overnight, tipping dish occasionally to re-coat fish.

Preheat oven broiler.
Lift the pieces out of the dish and remove any ginger or scallions to prevent burning.
Rub olive oil on skin/bottom side of fish and place on broiling pan, oiled side down.
Broil under high heat for 10-15 minutes until the fish flakes easily with the fork and the flesh inside is firm and light pink.
The top should lightly brown and caramelize. If it browns too quickly (within the first 5 minutes) then move the fish down 1 rack in your oven.

Yield: 4 6-ounce portions

Posted in Fish & Shellfish | No Comments »

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