We have been changing our diet pretty drastically over the last few weeks. I have already been on a health journey of sorts, slowly making changes over the last couple of years, But most of the time, we ended up having one good week followed by a HORRIBLE week full of processed food. In an attempt to improve our health, and help my son with his focus/ADD problems in school, we have decided we need to get away from all of the processed foods, artificial colors, preservatives, etc... So we are going cold turkey and making EVERYTHING homemade. As luck would have it, I was just given about 100 lbs of wheat! I have been learning a lot about washing and grinding grain, bread making and other scratch recipes. I've had some fails, but overall it has been much more willingly accepted by my family than I ever expected. And surprisingly, some thing taste better than before! :)
We are also avoiding all processed sugars and lowering our overall sugar intake significantly. My kids have even been great about this...mostly. Jayden and Kayleigh always brings me any sweets they get. I have been proud of him understanding why we are doing this and being supportive. Don't worry, we aren't totally ripping them off. We are trading their candy for fun activities or money. (A couple of my kids are struggling more with this particular change, and one child still eats candy when he can at school, but I hope they will understand as time goes by.) Of course, we still have to have a sweet treat now and again. This is my favorite find. They are literally packed with good stuff, they are easy to make and taste AMAZING! My kids LOVE them.
I altered it from a pinterest recipe, most of them just use honey, but I think it is overpowering. I like mixing different sweeteners because one doesn't take over.
12 oz unsweetened bakers chocolate (or cocoa substitution, see below for ratios)
1 cup coconut oil
1/2 cup raw honey
1/2 cup real maple syrup
3/4 cup agave
3 cups natural peanut butter(I use half creamy, half crunchy)
1/2 cup chia seeds
1-2 cups unsweetened coconut
1 cup finely chopped nuts (I used almonds and pecans)
4 1/2-5 cups oats
(optional, ground cacao beans or nibs, I added a couple of tablespoons and I don't know if it makes a difference)
Actually everything in this recipe is optional, it is so easy to change for different taste or diet requirements. And you can add or substitute raisins, cranberries, sunflower seeds, or anything else that sounds good to you.
Cocoa substitution: For every ounce of bakers chocolate use 3 Tablespoons of Cocoa and 1 tablespoon of coconut oil or butter.
I bought chia seeds from a health food store to put in smoothies, but my family didn't like their effect on our green smoothies ;). They thicken liquid, so for those who don't love our blended juice so much, that made it harder to drink . Don't let me scare you away from using them though! I've tried them alone and they don't taste bad at all, they are just really tiny. They could be a great thickener if the texture of them doesn't bother you, or you can sprinkle them on anything: salad, rice, veggies, hot cereal. They work great in this recipe regardless, I can't even tell they are there.
The reason you should find a way to use them is that they are a POWERHOUSE of nutrition. They have omega-3s, a lot of omega 3s. 1 tbsp. has almost 5000 milligrams per ounce! And it is more easily accessible to the body than flax without grinding them. Omega-3's are great for your brain, inflammation reduction, and heart health, among other things. Fiber 11 grams per ounce, Calcium, 18 percent of DV, plus protein, antioxidants... It is being studied as a treatment for type 2 diabetes because of its effects on digestion. The gelatinous coating that the seeds develop in liquid slows down digestion and can prevent sugar spikes, help with insulin resistance.
Just a couple more notes on ingredients. I was worried my kids wouldn't all like the texture of almonds and pecans, so I basically chopped them to powder in my blender. It was 11/2-2 cups to start and became one cup after blending. I didn't measure even amounts, I just poured in a few almonds and a few pecans up to about the 2 cup level in my blender.
Where I buy ingredients: Winco sells unsweetened coconut in their bulk bins. It's actually ground rather than shredded, but I like it. I used to buy unsweetened shreds at smith's but my smith's hasn't had unsweetened for a while. I get my chia seeds from Sprout's market. Sam's club has the best value on real maple syrup in my opinion. Costco's is a little cheaper, but we don't like the taste as well. Costco sells nutiva brand coconut oil which is a great brand at an awesome price. I haven't researched the quality of the sam's club brand, but it's affordable and claims to be organic, cold pressed, unrefined as well. This is a great article with lots of good unbiased info about how to choose quality coconut oil. http://www.evolvingwellness.com/essay/how-to-choose-a-coconut-oil-comparing-best-and-worst-brands I read a blog the other day that advised against buying oil at Costco, but she has a vested interest in the oil company she was advising instead, and her info was completely unfounded and incorrect. I found this article much more useful :).
Instructions: Mix all of your seeds, nuts, and oats in a large bowl. Set aside. Melt chocolate and coconut oil in the microwave at one minute intervals till just melted. I don't like to heat it any more than necessary. If your honey is sugary, you could heat that a little too. Once the chocolate is smooth, add your sweeteners and peanut butter and blend well. ( I just use a big pampered chef rubber spatula to blend) Pour into dry ingredients and make sure you incorporate them into it well. I put parchment into a big aluminum cookie sheet making sure that the parchment hangs out of the pan on all sides. (this is of course optional, but it makes it much easier to remove) Spread mixture evenly in the pan. You can also lay parchment over the top to make it smooth. After they are cold, the parchment peels right off. Put in the fridge or freezer to help them solidify before serving. Once they are set, cut them into 1/2 inch-1 inch squares and put in another container for storage.
Important note: These get REALLY soft outside the fridge, so make sure you store them in the fridge or freezer and serve them cold.
Showing posts with label healthy. Show all posts
Showing posts with label healthy. Show all posts
Sunday, October 6, 2013
Saturday, June 22, 2013
Veggie Hash and Couscous
I have been trying to make healthy changes over the past year, and one of my hardest changes is making healthy family meals. I teeter back and forth between making meals that are healthy (that don't get eaten willingly if at all) and making meals I know they will like but feeling guilty for making less healthy fare. It's a lose lose situation for my self esteem! Tonight was the best night for my cooing self esteem in a long time! Seriously! Feel free to walk through the evening with me, or just scroll down to the recipe below :).
Kayleigh is testing to see if she has dairy allergies so this week we are doing dairy free family meals. Anyone who knows me well will know that I LOVE dairy too much. I have a hard time finding any meal that doesn't use cheese or milk, or something. And the worst part, I buried myself in the basement working on laundry, and forgot the time (it was nearly 7..)so it had to be fast.
As I stared into the fridge, all I could see staring back at me were the veggies from my sweet neighbor that I didn't want to go bad... So veggie hash was born. Then I had to think of a fast side. All I could remember that we have is brown rice, so I opened the freezer to grab it and hoped I could find a quick way to cook it. But right there in the door was the couscous I bought six months ago that never got around to making. Lucky for me I recently saw an America's test kitchen on the best way or I wouldn't have even tried it.
It started out much like other healthier meals(full of groans, complaints, and lists of what they won't eat), but then I made them try it. It was a total hit!!! My kids actually liked the veggies, Kayleigh even ate peppers! So I want to remember it, and of course share too :).
Veggie Hash
Olive oil
1 red pepper
1 yellow pepper
1 onion
2 med potatoes
1 head cauliflower plus one really small stalk of broccoli
2 tsp. garlic powder (or a couple of fresh cloves minced)
1/2 tsp. tony chacheries (this is my favorite all purpose seasoning, use any seasoning you like)
Salt and pepper to taste
I diced all of the veggies pretty small (about 1/4 inch) except the broccoli and cauliflower. I was in a hurry so I messily cut up the florets and then cut the stalk in slices. Heat olive oil in skillet while chopping. Mix all veggies together divide in two. I sautéed in two batches so I could get some good brown on the veggies. After you dump them into the pan, add garlic and other seasonings. Honestly, the amounts I wrote above are an estimate, I just sprinkled it on till I thought it looked right. I sautéed till I got a nice brown color on all of them, adding a little olive oil as needed. While they sautéed I made the cous cous.
Couscous (I used ingredients I had on hand that were quick, but I used the method that America's Test Kitchen uses in their "couscous with shallots, garlic, and almonds")
1-2 Tbsp. olive oil (they used 3tbsp butter, but I had to make it dairy free)
2 cups of couscous
1 cup water
1 cup stock
2 green onions (I also added some fresh chives)
Garlic powder
salt and pepper
While sautéing the hash, start sautéing the onions in a saucepan. Sprinkle some garlic powder on them too. Soften them a little, then pour in the couscous (I added the chives with it). You need to toast it, but you have to watch it close or it will burn, stir it every minute, make sure you pull the toasty brown ones up from the whole bottom of the pan allowing others to get toasted. You might have to stir more often depending on how hot your unit is. I had mine just below medium on a small burner. Have your liquid and a lid ready. I warmed my liquid a little first in the microwave, but I don't think you have to, the pan is super hot. When the couscous is toasted, take it off the heat, pour in the liquid, and put on the lid. Then let it sit for seven minutes. Finally, add salt, fluff it with a fork and you are done.
You don't have to use green onion, it's just what I had on hand. Use anything flavorful you like. Shallots, garlic, etc... Couscous takes on the flavor of what you cook it in. I was out of fresh garlic, or I would have added that too!
I served the veggies over the cous cous. I hope you like it! We sure did!
Kayleigh is testing to see if she has dairy allergies so this week we are doing dairy free family meals. Anyone who knows me well will know that I LOVE dairy too much. I have a hard time finding any meal that doesn't use cheese or milk, or something. And the worst part, I buried myself in the basement working on laundry, and forgot the time (it was nearly 7..)so it had to be fast.
As I stared into the fridge, all I could see staring back at me were the veggies from my sweet neighbor that I didn't want to go bad... So veggie hash was born. Then I had to think of a fast side. All I could remember that we have is brown rice, so I opened the freezer to grab it and hoped I could find a quick way to cook it. But right there in the door was the couscous I bought six months ago that never got around to making. Lucky for me I recently saw an America's test kitchen on the best way or I wouldn't have even tried it.
It started out much like other healthier meals(full of groans, complaints, and lists of what they won't eat), but then I made them try it. It was a total hit!!! My kids actually liked the veggies, Kayleigh even ate peppers! So I want to remember it, and of course share too :).
Veggie Hash
Olive oil
1 red pepper
1 yellow pepper
1 onion
2 med potatoes
1 head cauliflower plus one really small stalk of broccoli
2 tsp. garlic powder (or a couple of fresh cloves minced)
1/2 tsp. tony chacheries (this is my favorite all purpose seasoning, use any seasoning you like)
Salt and pepper to taste
I diced all of the veggies pretty small (about 1/4 inch) except the broccoli and cauliflower. I was in a hurry so I messily cut up the florets and then cut the stalk in slices. Heat olive oil in skillet while chopping. Mix all veggies together divide in two. I sautéed in two batches so I could get some good brown on the veggies. After you dump them into the pan, add garlic and other seasonings. Honestly, the amounts I wrote above are an estimate, I just sprinkled it on till I thought it looked right. I sautéed till I got a nice brown color on all of them, adding a little olive oil as needed. While they sautéed I made the cous cous.
Couscous (I used ingredients I had on hand that were quick, but I used the method that America's Test Kitchen uses in their "couscous with shallots, garlic, and almonds")
1-2 Tbsp. olive oil (they used 3tbsp butter, but I had to make it dairy free)
2 cups of couscous
1 cup water
1 cup stock
2 green onions (I also added some fresh chives)
Garlic powder
salt and pepper
While sautéing the hash, start sautéing the onions in a saucepan. Sprinkle some garlic powder on them too. Soften them a little, then pour in the couscous (I added the chives with it). You need to toast it, but you have to watch it close or it will burn, stir it every minute, make sure you pull the toasty brown ones up from the whole bottom of the pan allowing others to get toasted. You might have to stir more often depending on how hot your unit is. I had mine just below medium on a small burner. Have your liquid and a lid ready. I warmed my liquid a little first in the microwave, but I don't think you have to, the pan is super hot. When the couscous is toasted, take it off the heat, pour in the liquid, and put on the lid. Then let it sit for seven minutes. Finally, add salt, fluff it with a fork and you are done.
You don't have to use green onion, it's just what I had on hand. Use anything flavorful you like. Shallots, garlic, etc... Couscous takes on the flavor of what you cook it in. I was out of fresh garlic, or I would have added that too!
I served the veggies over the cous cous. I hope you like it! We sure did!
Sunday, September 9, 2012
Chicken Veggie Burritos (Healthy Southwestern Egg Rolls)
This recipe originated from Todd Wilbur's version of Chili's Southwestern Egg rolls that he had made over to make them more healthy. See my Ode to Todd Wilbur for more information about him. I have adjusted it both so I can make enough to freeze and so that it is easier and has less waste. (His calls for 2 Tbsp of red pepper, etc...)
Here is my recipe:
3 large chicken breasts (Between 1-2 lbs chicken, you can use more, I just like to save money and minimize meat)
1 large red bell pepper
1 full bunch minced green onion (about 1 cup)
2 cups frozen corn
1 can black beans rinsed and drained
1 (10 oz) package frozen spinach thawed and drained, or 10 oz of frozen spinach (it looks like a LOT, but it cooks down)
3 tbsp parsley
1 tbsp cumin
1tbsp chili powder
1 ½ teaspoons salt
3 dashes of cayenne pepper
¾ pound pepper jack
You can cook the chicken any way you like, but it is best grilled. He advises oiling them, then add salt and pepper and grill. But I have boiled it, and I've browned it on a frying pan too.
After your chicken is cooked you can put it all together. First cook your onion and peppers in a little oil in your pot for a few minutes (till soft) Then add everything else but the cheese and cook while mixing it all together. (I have a pampered chef chopping tool that is PERFECT for this. I think it's called a "mix and chop" but it has an asterisk shaped bottom, and you can chop your spinach and chicken up while mixing it all together with it. I LOVE it. When it is all heated through, and the liquid is gone, you can add your cheese. Then it is ready to fill the burritos.
Todd gives a great way to heat the tortillas. You barely dampen a towel (I like to use a flour sack towel) and lay it on a microwave safe plate. He advises five at a time, but I put 10. So you lay your tortillas on the plate and wrap the towel around them and microwave for about a minute till they are soft and pliable. This keeps them from getting dry and tough. But warming them prevents them from tearing when you fold them. I usually use a cookie scoop to portion out my filling. You don't need very much. My cookie scoop is one ounce, and when I use a regular taco sized tortilla I use two scoops scraped flat on the side of the bowl. For larger ones I usually use three. I scoop it on and then spread it in a long thin line about 2 inches from the edge of the line. Then I fold down my ends, and roll my tortillas into a long round burrito. I took some photos of this, but they are on my storage hard drive which is unavailable to me at the moment. I'll post them when I get it back ;).
There are several options to cook them. You can deep fry them, or fry them on a pan with oil, or for his low fat version, TW advises covering them with cooking spray and baking them. I did this at first, but I didn't like putting all those chemicals on our food, so then I would baste them with oil, but I like them just as well without the extra oil so I cook them like frozen burritos, (350 degrees for about 25-30 min) or even better I use my panini pan (Thanks to my mother in law who bought it for me, I LOVE it). I grill them till they are brown on all sides (be careful to use a low enough heat that they heat in the middle by the time they are brown) I've also used a plug in griddle pan too. I don't even use oil and they get nice looking grill marks on them.
You can dip in ranch, or make his avocado ranch listed here, or the cilantro ranch I've seen posted online (google it) I've had it and liked it, but I don't know which one so I don't want to post it. We just use low fat sour cream most of the time. (Once I mixed sour cream with a little bbq sauce and I liked that too)
I am really particular about my kitchen gadgets...(yes pampered chef lady I said it again! GADGETS! Boring back story: I got scolded at a pampered chef party for using that term instead of tools. It was embarrassing, and I was a little irritated that they feel the need to specify that they are tools to somehow give them more legitimacy. So now it is my personal vendetta to keep using whatever term I want! Yes, I am vindictive like that!) But my favorite cookie scoops are the ones with a solid plastic handle and a thumb lever instead of the metal handle that you squeeze together to release your batter. I like to use cold cookie batter, and I broke two pampered chef ones before I went on a quest to find one like my mom's. I got mine from a local restaurant supply here in Utah call Orson Gigi. This is a link for their scoops Mine is the purple one (#40,.89 oz). Last time I was there, they were a couple bucks cheaper in store.
In case you wondered what panini pan I have, this is it. I use it almost every day. It replaces my regular plug in griddle, because the plates are flat on one side and have the grill lines on the other.
Here is my recipe:
3 large chicken breasts (Between 1-2 lbs chicken, you can use more, I just like to save money and minimize meat)
1 large red bell pepper
1 full bunch minced green onion (about 1 cup)
2 cups frozen corn
1 can black beans rinsed and drained
1 (10 oz) package frozen spinach thawed and drained, or 10 oz of frozen spinach (it looks like a LOT, but it cooks down)
3 tbsp parsley
1 tbsp cumin
1tbsp chili powder
1 ½ teaspoons salt
3 dashes of cayenne pepper
¾ pound pepper jack
You can cook the chicken any way you like, but it is best grilled. He advises oiling them, then add salt and pepper and grill. But I have boiled it, and I've browned it on a frying pan too.
After your chicken is cooked you can put it all together. First cook your onion and peppers in a little oil in your pot for a few minutes (till soft) Then add everything else but the cheese and cook while mixing it all together. (I have a pampered chef chopping tool that is PERFECT for this. I think it's called a "mix and chop" but it has an asterisk shaped bottom, and you can chop your spinach and chicken up while mixing it all together with it. I LOVE it. When it is all heated through, and the liquid is gone, you can add your cheese. Then it is ready to fill the burritos.
Todd gives a great way to heat the tortillas. You barely dampen a towel (I like to use a flour sack towel) and lay it on a microwave safe plate. He advises five at a time, but I put 10. So you lay your tortillas on the plate and wrap the towel around them and microwave for about a minute till they are soft and pliable. This keeps them from getting dry and tough. But warming them prevents them from tearing when you fold them. I usually use a cookie scoop to portion out my filling. You don't need very much. My cookie scoop is one ounce, and when I use a regular taco sized tortilla I use two scoops scraped flat on the side of the bowl. For larger ones I usually use three. I scoop it on and then spread it in a long thin line about 2 inches from the edge of the line. Then I fold down my ends, and roll my tortillas into a long round burrito. I took some photos of this, but they are on my storage hard drive which is unavailable to me at the moment. I'll post them when I get it back ;).
There are several options to cook them. You can deep fry them, or fry them on a pan with oil, or for his low fat version, TW advises covering them with cooking spray and baking them. I did this at first, but I didn't like putting all those chemicals on our food, so then I would baste them with oil, but I like them just as well without the extra oil so I cook them like frozen burritos, (350 degrees for about 25-30 min) or even better I use my panini pan (Thanks to my mother in law who bought it for me, I LOVE it). I grill them till they are brown on all sides (be careful to use a low enough heat that they heat in the middle by the time they are brown) I've also used a plug in griddle pan too. I don't even use oil and they get nice looking grill marks on them.
You can dip in ranch, or make his avocado ranch listed here, or the cilantro ranch I've seen posted online (google it) I've had it and liked it, but I don't know which one so I don't want to post it. We just use low fat sour cream most of the time. (Once I mixed sour cream with a little bbq sauce and I liked that too)
I am really particular about my kitchen gadgets...(yes pampered chef lady I said it again! GADGETS! Boring back story: I got scolded at a pampered chef party for using that term instead of tools. It was embarrassing, and I was a little irritated that they feel the need to specify that they are tools to somehow give them more legitimacy. So now it is my personal vendetta to keep using whatever term I want! Yes, I am vindictive like that!) But my favorite cookie scoops are the ones with a solid plastic handle and a thumb lever instead of the metal handle that you squeeze together to release your batter. I like to use cold cookie batter, and I broke two pampered chef ones before I went on a quest to find one like my mom's. I got mine from a local restaurant supply here in Utah call Orson Gigi. This is a link for their scoops Mine is the purple one (#40,.89 oz). Last time I was there, they were a couple bucks cheaper in store.
In case you wondered what panini pan I have, this is it. I use it almost every day. It replaces my regular plug in griddle, because the plates are flat on one side and have the grill lines on the other.
Crock Pot Refried Beans and my homemade whole grain frozen burritos
This is the easiest, best recipe ever for refried beans! My brother Steve, taught me how to cook beans in the crock pot years ago, and then my sister Cari told me about crock pot refried beans from pinterest. I can't remember which recipes I started with, but I ended up changing it for my taste. (I think one was from 100 days of real food) It is very little more work than canned and doesn't have any unnatural ingredients or chemicals from the can. :) I usually fill my crock pot using about 7 cups of beans, but I've included a per pound guideline below.
Per 2-2 1/2 cups (1 lb) of dry thoroughly washed and sorted pinto Beans add
4 cups water (2 to one water to bean ratio)
1 pepper Either 1sweet red or green pepper or a can of green chilies or a couple on anaheim peppers, or jalapeno, whatever you like.
1 onion
1 tsp cumin
1 tsp chili powder
1 tsp paprika
1-2 tsp minced garlic
Salt to taste approximately a tsp? (I never measure, I just sprinkle it over, and if it needs more, I do it again)
2-4 oz cheese (I use either cheddar alone, or a mixture of cheddar and pepper jack) When I use pepper jack cheese I sometimes lessen the three spices to about 2/3 of a tsp. But it shouldn't be overly spicy even if you leave it in.
Add everything but salt and cheese to your crock pot. THIS IS VERY IMPORTANT. You shouldn't ever add salt to dry beans before they are fully cooked. Cook for 8 hrs on HIGH. Make sure they have a creamy texture, that is when you know they are done. If there appears to be too much water, scoop some out into a bowl and keep it in case you need to add it back in. Some water is needed. Blend with an immersion blender. When I make these, with slightly less water than 2 to one water ratio, I never need to drain out the water. Sometimes it looks a little too wet at first, but this thickens up a lot when it cools a bit. And you don't need to pull out the vegetables either. Just blend with an immersion blender, or regular blender. (I'm telling you, if you don't have an immersion blender, it is worth the investment! If you mess up and make lumpy gravy, blend out the lumps, if you make any kind of pureed soup, you just have to put it in there and blend it up, as well as for these beans. SO much easier than blending them a little at a time.) Then you salt it to taste, and cheese and stir it up.
I usually do about 3 lbs at a time in my big 7 qt crock pot and it fills it right up. My favorite mixture is this: 3lbs beans, 3 large sweet red peppers, 2-3 large or 4-5 small onions( note I LOVE onion), 1 scant tbsp each of the cumin, chili powder, and paprika, 2 tbsp minced garlic (I use the big jar you keep in the fridge and it seems less potent. Be more careful if you use fresh, maybe 3 cloves), Salt, and 1 cup pepper jack, 2 cups cheddar
Then, I make my own frozen homemade burritos with whole grain tortilla shells. You just warm the shells a little. (I'll share a little tip I got from todd wilbur for this below) Then you put a strip of beans about 2 inches from the edge closest to you across the width of the tortilla. I try and make it about 1 inch wide and about 1/2 inch thick. (I haven't actually measured) You do not need very much. I use about 1/4 cup, for the mission whole wheat tortillas. It took me YEARS to realize that the reason my burritos didn't always go over well is I put WAY to many beans. Then I realized the ones they love have so few. This is also the reason I melt the cheese into the beans. My kids don't like finding a layer of melted cheese. go figure... :). Sorry, I digress. Back to the tutorial. Spread the beans, only leaving about an inch or 2 on each end. Then you fold each end with your right and left hands, pick up the side facing you with your thumbs while still holding the sides with your fingertips, and roll it over your strip of beans, continue till it is all rolled up. I hope this makes sense. I want to put photos, but knowing me I never will get around to it. Comment if you want me to, and that might push me to do it :). Anyway, this makes a really nice, uniform burrito perfect for freezing. I fill up zip lock bags and then they are ready to go. You can heat them in the microwave for approximately 2 minutes, or heat them in a 350 degree oven for about 25 minutes, but what I like to do is use my panini pan I got for Christmas last year. (any frying or grill pan would work the same though). I cook it on medium heat browning all sides, because my family likes crunchy burritos. I don't even use butter or oil with my panini pan, and it leaves nice grill marks all over. But like I said, I've even used a regular flat griddle. That works great too. I have added butter in the past, but we like them so much this way, so why add all of that unnecessary fat?
So here is todd wilbur's awesome tortilla softening technique. I read it years ago, so it might have evolved a little over time. Slightly dampen a flour sack towel. Lay it across a microwave safe plate, and place your tortillas on it. (He does five at a time I think, But I just throw in a whole pack of ten) Fold the sides over the tortillas wrapping them all up. Then microwave for one minute. (If they don't seem pliable you can go longer, of course microwaves vary) This helps soften them up without drying them out. This is super important for burritos so you don't have them folding or tearing. It makes them so easy to use!
When I do three lbs of beans, they make a LOT of burritos. I usually buy five or six bags of tortillas when I buy them, but since we usually use some of it for bean dip and other meals and I use some of the tortillas for other things too, I don't have an exact estimate of how many burritos it makes. You can freeze refried beans, and reheat them in a little water, if you end up with leftover beans after your tortillas are gone.
*One last tip about homemade beans, they are SO MUCH better on the second day. My family gobbles them up even on day one, but when I am tasting them, trying to make sure they are how I want them, they always seem not quite right. But by the second day, the flavors all mesh together and they are great! Not to mention, they are fully thickened up.
Per 2-2 1/2 cups (1 lb) of dry thoroughly washed and sorted pinto Beans add
4 cups water (2 to one water to bean ratio)
1 pepper Either 1sweet red or green pepper or a can of green chilies or a couple on anaheim peppers, or jalapeno, whatever you like.
1 onion
1 tsp cumin
1 tsp chili powder
1 tsp paprika
1-2 tsp minced garlic
Salt to taste approximately a tsp? (I never measure, I just sprinkle it over, and if it needs more, I do it again)
2-4 oz cheese (I use either cheddar alone, or a mixture of cheddar and pepper jack) When I use pepper jack cheese I sometimes lessen the three spices to about 2/3 of a tsp. But it shouldn't be overly spicy even if you leave it in.
Add everything but salt and cheese to your crock pot. THIS IS VERY IMPORTANT. You shouldn't ever add salt to dry beans before they are fully cooked. Cook for 8 hrs on HIGH. Make sure they have a creamy texture, that is when you know they are done. If there appears to be too much water, scoop some out into a bowl and keep it in case you need to add it back in. Some water is needed. Blend with an immersion blender. When I make these, with slightly less water than 2 to one water ratio, I never need to drain out the water. Sometimes it looks a little too wet at first, but this thickens up a lot when it cools a bit. And you don't need to pull out the vegetables either. Just blend with an immersion blender, or regular blender. (I'm telling you, if you don't have an immersion blender, it is worth the investment! If you mess up and make lumpy gravy, blend out the lumps, if you make any kind of pureed soup, you just have to put it in there and blend it up, as well as for these beans. SO much easier than blending them a little at a time.) Then you salt it to taste, and cheese and stir it up.
I usually do about 3 lbs at a time in my big 7 qt crock pot and it fills it right up. My favorite mixture is this: 3lbs beans, 3 large sweet red peppers, 2-3 large or 4-5 small onions( note I LOVE onion), 1 scant tbsp each of the cumin, chili powder, and paprika, 2 tbsp minced garlic (I use the big jar you keep in the fridge and it seems less potent. Be more careful if you use fresh, maybe 3 cloves), Salt, and 1 cup pepper jack, 2 cups cheddar
Then, I make my own frozen homemade burritos with whole grain tortilla shells. You just warm the shells a little. (I'll share a little tip I got from todd wilbur for this below) Then you put a strip of beans about 2 inches from the edge closest to you across the width of the tortilla. I try and make it about 1 inch wide and about 1/2 inch thick. (I haven't actually measured) You do not need very much. I use about 1/4 cup, for the mission whole wheat tortillas. It took me YEARS to realize that the reason my burritos didn't always go over well is I put WAY to many beans. Then I realized the ones they love have so few. This is also the reason I melt the cheese into the beans. My kids don't like finding a layer of melted cheese. go figure... :). Sorry, I digress. Back to the tutorial. Spread the beans, only leaving about an inch or 2 on each end. Then you fold each end with your right and left hands, pick up the side facing you with your thumbs while still holding the sides with your fingertips, and roll it over your strip of beans, continue till it is all rolled up. I hope this makes sense. I want to put photos, but knowing me I never will get around to it. Comment if you want me to, and that might push me to do it :). Anyway, this makes a really nice, uniform burrito perfect for freezing. I fill up zip lock bags and then they are ready to go. You can heat them in the microwave for approximately 2 minutes, or heat them in a 350 degree oven for about 25 minutes, but what I like to do is use my panini pan I got for Christmas last year. (any frying or grill pan would work the same though). I cook it on medium heat browning all sides, because my family likes crunchy burritos. I don't even use butter or oil with my panini pan, and it leaves nice grill marks all over. But like I said, I've even used a regular flat griddle. That works great too. I have added butter in the past, but we like them so much this way, so why add all of that unnecessary fat?
So here is todd wilbur's awesome tortilla softening technique. I read it years ago, so it might have evolved a little over time. Slightly dampen a flour sack towel. Lay it across a microwave safe plate, and place your tortillas on it. (He does five at a time I think, But I just throw in a whole pack of ten) Fold the sides over the tortillas wrapping them all up. Then microwave for one minute. (If they don't seem pliable you can go longer, of course microwaves vary) This helps soften them up without drying them out. This is super important for burritos so you don't have them folding or tearing. It makes them so easy to use!
When I do three lbs of beans, they make a LOT of burritos. I usually buy five or six bags of tortillas when I buy them, but since we usually use some of it for bean dip and other meals and I use some of the tortillas for other things too, I don't have an exact estimate of how many burritos it makes. You can freeze refried beans, and reheat them in a little water, if you end up with leftover beans after your tortillas are gone.
*One last tip about homemade beans, they are SO MUCH better on the second day. My family gobbles them up even on day one, but when I am tasting them, trying to make sure they are how I want them, they always seem not quite right. But by the second day, the flavors all mesh together and they are great! Not to mention, they are fully thickened up.
Saturday, July 7, 2012
Homemade granola
I altered "meghan's granola" from allrecipes to come up with this. My mom made the BEST granola when I was a kid, and this makes me think of that. I have recently adjusted it trying to use as many natural ingredients as possible, but I used to make it with brown sugar instead of agave, fake maple syrup, and canola oil. I have left out some of the nuts at different times, but for me the coconut and sunflower seeds are a must! But it is easy to adjust for taste and always tastes good!
Ingredients
Ingredients
8 cups rolled oats (not the quick kind)
1 1/2 cups wheat germ
1 1/2 cups oat bran
1 cup sunflower seeds
1 cup finely chopped almonds
1 cup finely chopped pecans
1 cup finely chopped cashews
1 cup shredded, unsweetened coconut
1 1/2 teaspoons salt
1/2 cup agave
1/2 cup real maple syrup
1/2 cup honey
1 cup coconut oil
1 tablespoon ground cinnamon
1 tablespoon vanilla extract
Combine the first 8 ingredients in a large bowl. Combine the rest in a saucepan and bring to a boil. Then pour over the dry mixture and stir to coat. Then pour it onto two cookie sheets place in a preheated 325 degree oven. Cook for 20-25 minutes, stirring every ten minutes to prevent overbrowning the top. When I used natural ingredients, it didn't get as crunchy at this amount of time, but I liked it the way it was. You can cook it longer if you want it more crunchy, but watch it close, because it can burn quickly. Or lower the temperature to 200 and cook for twice as long, still stirring at intervals so it won't burn. By the way, it hardens more as it cools. And one more tip, if you make it with real maple, you have to store it in the fridge, or it will mold. I just poured it into an old ice cream bucket for storage. The original recipe called for 2 cups raisins or cranberried, (added at the end after it is cool) but I left that out. ENJOY!
Thursday, August 12, 2010
Granola Recipes
My mom made the best homemade granola when I was a kid. I just ran across the recipe. I was craving that granola a couple years ago and found one that sounded like it. Since I enjoyed that recipe I am also including it. I was unaware I had her recipe in my possession!
Here is her recipe.
Granola
7 cups oatmeal
1 cup sesame seeds ( I think she used sunflower seeds though, I'll have to ask her and update this)
2 cups coconut
1 cup wheat germ
1 cup oil
1 cup honey or brown sugar ( or a mix of both, so neither overpower?)
1 cup soy flour
grated lemon peel
1 tsp vanilla
1 tsp salt
raisins*
Mix all ingredients and bake on a cookie sheet at 200 for 2 hours stirring periodically.
Granola recipe I found.
8 cups rolled oats
1 1/2 cups wheat germ ( I used wheat bran...I don't know the difference)
1 1/2 cups oat bran
1 cup sunflower seeds
1 cup finely chopped almonds
1 cup finely chopped pecans
1 heaping cup shredded coconut
1 1/2 teaspoons salt
1/2 cup brown sugar
1/4 cup maple syrup
3/4 cup honey
1 cup vegetable oil
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
2 cups raisins or sweetened dried cranberries*
DIRECTIONS:
Preheat the oven to 325 degrees F (165 degrees C). Line two large baking sheets with parchment or aluminum foil.
In a large bowl, combine the oats, wheat germ, oat bran, sunflower seeds, almonds, and pecans. In a saucepan over medium heat, stir together the salt, brown sugar, maple syrup, honey, oil, and cinnamon. Bring to a boil then remove from heat and add vanilla. Pour over the dry ingredients and stir to coat. Spread the mixture out evenly on the baking sheets.
Bake for 20 minutes in the preheated oven, or until toasted. Stir once about halfway through. Cool, then stir in the raisins or cranberries before storing in an airtight container.
*Just a little note, I didn't add raisins or cranberries because I am not fond of them. I just assumed everyone else likes them. I might add costco's dried blueberries next time...I LOVE those!
Here is her recipe.
Granola
7 cups oatmeal
1 cup sesame seeds ( I think she used sunflower seeds though, I'll have to ask her and update this)
2 cups coconut
1 cup wheat germ
1 cup oil
1 cup honey or brown sugar ( or a mix of both, so neither overpower?)
1 cup soy flour
grated lemon peel
1 tsp vanilla
1 tsp salt
raisins*
Mix all ingredients and bake on a cookie sheet at 200 for 2 hours stirring periodically.
Granola recipe I found.
8 cups rolled oats
1 1/2 cups wheat germ ( I used wheat bran...I don't know the difference)
1 1/2 cups oat bran
1 cup sunflower seeds
1 cup finely chopped almonds
1 cup finely chopped pecans
1 heaping cup shredded coconut
1 1/2 teaspoons salt
1/2 cup brown sugar
1/4 cup maple syrup
3/4 cup honey
1 cup vegetable oil
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
2 cups raisins or sweetened dried cranberries*
DIRECTIONS:
Preheat the oven to 325 degrees F (165 degrees C). Line two large baking sheets with parchment or aluminum foil.
In a large bowl, combine the oats, wheat germ, oat bran, sunflower seeds, almonds, and pecans. In a saucepan over medium heat, stir together the salt, brown sugar, maple syrup, honey, oil, and cinnamon. Bring to a boil then remove from heat and add vanilla. Pour over the dry ingredients and stir to coat. Spread the mixture out evenly on the baking sheets.
Bake for 20 minutes in the preheated oven, or until toasted. Stir once about halfway through. Cool, then stir in the raisins or cranberries before storing in an airtight container.
*Just a little note, I didn't add raisins or cranberries because I am not fond of them. I just assumed everyone else likes them. I might add costco's dried blueberries next time...I LOVE those!
Thursday, March 11, 2010
Dad's Chili
This is just a guideline, because my dad never makes the same chili twice. He just dumps a bunch of stuff in that looks good at the moment and usually adds a number of different meats. But he has won countless chili cook offs so I attempted to get some of his constants :).
This makes a BIG pot of chili. I doubled it and it filled my big electric roaster pan 2/3 or more. Worked great for a big family gathering (when Kayleigh was blessed?).
5 Tbsp Chili powder
3 Tbsp cumin? (I didn't have it written, but I am positive I added this. And almost positive on the amount.)
2 BIG cans tomato sauce (equals about 8 small cans)
2 BIG cans enchilada sauce ( I use the green Mikayo sauce they sell at walmart) It's about a 30 oz can. My dad has used any number of kinds.
I use 1 to 2 lbs stew meat.
3 lbs dry beans (I use one each of black, pinto, and kidney)
1/2 of a big can of green chilies. (I used hatch whole chilies) Its again about a 30 oz can. So about 4 little cans if you rather.
1 Tbsp dried minced garlic
1 Tbsp oregano
2 large onions chopped
1/2-1 lb breakfast sausage (sounds weird I know, I REALLY didn't want to add it the first time, but its good)
Dad adds mace, I didn't have that so I added a little masa harina (1/4 cup). He said mace tastes like corn meal, so I figured that was an okay substitute...
Dad also said he would have added an entire bottle of green tabasco, but I didn't have that either :).
One other note about the meat, my dad is a carnivore and would add more than I did for sure. One time when I was down in NV for one of his chili cookoffs, he put hamburger, shredded pork, steak, sausage, and possibly something else...I'm not sure, all in the same pot of chili. Jay LOVED it. I don't know if this even lives up to that chili for him (probably because it doesn't have five kinds of meat!) but I love it.
So of course your first step is to soak and cook the beans. It is very important that you get them fully cooked BEFORE adding to the chili. See my bean method for my long rambling how to about dry beans :). While the beans cook you can make the base. Brown meat and onions in a huge pot, then add the rest of your ingredients and let it stew for a while. Add your beans and simmer a little longer to mix flavors. You will want to stir occasionally to make sure it doesn't stick. If it is getting too thick too early and sticking, just add some water. It seems like with all of these kind of recipes they are even better the next day because all of the flavors "develop", but I am never prepared enough to do it that early :). Dad, any comments to improve or correct would be welcome. It is your chili recipe after all! I froze the leftovers in two cup portions just like I do my beans. Again, see bean method for my longer instructions. Tasted great for months after! I like to serve it with corn bread or over baked potatoes.
This makes a BIG pot of chili. I doubled it and it filled my big electric roaster pan 2/3 or more. Worked great for a big family gathering (when Kayleigh was blessed?).
5 Tbsp Chili powder
3 Tbsp cumin? (I didn't have it written, but I am positive I added this. And almost positive on the amount.)
2 BIG cans tomato sauce (equals about 8 small cans)
2 BIG cans enchilada sauce ( I use the green Mikayo sauce they sell at walmart) It's about a 30 oz can. My dad has used any number of kinds.
I use 1 to 2 lbs stew meat.
3 lbs dry beans (I use one each of black, pinto, and kidney)
1/2 of a big can of green chilies. (I used hatch whole chilies) Its again about a 30 oz can. So about 4 little cans if you rather.
1 Tbsp dried minced garlic
1 Tbsp oregano
2 large onions chopped
1/2-1 lb breakfast sausage (sounds weird I know, I REALLY didn't want to add it the first time, but its good)
Dad adds mace, I didn't have that so I added a little masa harina (1/4 cup). He said mace tastes like corn meal, so I figured that was an okay substitute...
Dad also said he would have added an entire bottle of green tabasco, but I didn't have that either :).
One other note about the meat, my dad is a carnivore and would add more than I did for sure. One time when I was down in NV for one of his chili cookoffs, he put hamburger, shredded pork, steak, sausage, and possibly something else...I'm not sure, all in the same pot of chili. Jay LOVED it. I don't know if this even lives up to that chili for him (probably because it doesn't have five kinds of meat!) but I love it.
So of course your first step is to soak and cook the beans. It is very important that you get them fully cooked BEFORE adding to the chili. See my bean method for my long rambling how to about dry beans :). While the beans cook you can make the base. Brown meat and onions in a huge pot, then add the rest of your ingredients and let it stew for a while. Add your beans and simmer a little longer to mix flavors. You will want to stir occasionally to make sure it doesn't stick. If it is getting too thick too early and sticking, just add some water. It seems like with all of these kind of recipes they are even better the next day because all of the flavors "develop", but I am never prepared enough to do it that early :). Dad, any comments to improve or correct would be welcome. It is your chili recipe after all! I froze the leftovers in two cup portions just like I do my beans. Again, see bean method for my longer instructions. Tasted great for months after! I like to serve it with corn bread or over baked potatoes.
Wednesday, February 17, 2010
Black Beans...how I cook and use them...
Here is my black bean method.
I make mashed black beans all of the time and they are a family favorite. To cook dry black beans, I follow the quick soak method on the back of the bag. I thoroughly wash in a fine mesh strainer, sort out ugly or broken ones and put the rest in a pot. Add about 6 cups of water per pound and get it to a good rolling boil. (If you buy your beans in bulk, a pound is approximately 2 cups of dry beans) Boil for a couple minutes and then remove from heat and let soak at least an hour...sometimes I let it go more, it doesn't matter. Then I rinse the beans and the pan and pour them back in with six more cups of water per pound of beans. Simmer for 2 hours with the lid off. (The bag says to leave the lid on, tilted, but I always get lots of foam, and tons of overflow when I do that so I just leave it off and add water periodically if needed. You only need to make sure the beans are covered. The bag says to cook 1 1/2 to 2 hours, but I always cook longer. I cook them till they are a creamy texture inside. If you want to like homemade beans this is very important. They may seem done, but you have to make sure it basically smashes in your mouth, not breaks into pieces.
I often use my two biggest pots and spend one whole day making as many pounds as I can fit in them. Then when they are cooked, I let them cool in the water and then bag and freeze them for future use. I use my easy read liquid measuring cup from pampered chef to measure the amounts. They have an elongated front so it's easier to pour into the bag without a mess. I freeze them in two cup increments so that I can use them just like a can in recipes. (Just an fyi, a pound of beans makes about 3, maybe 4 bags) The one important thing if you don't want them to get freezer burn is just to make sure the beans are covered in your cooking water. You don't want beans sticking out over the top or they could get freezer burn more easily. By the way, I don't add any salt yet. If you add salt when cooking, they never reach the right texture. One other thing, I don't like them as well when I have mashed before freezing, they dry out on the edges and don't look very good. I don't even use freezer bags, I just use Ziplock sandwich bags and I have never had a problem with them.
So now that they are cooked, you can use them however you want. If I want to mash them, I just leave them in the water, chop an onion (I usually use a whole onion if I mash a whole pound, I like a lot of onion), add it to the water, and keep simmering them and mashing with a potato masher (you need one that has smaller holes. I use the pampered chef one... And No, I don't sell it, I just like their products!) You cook them and mash them till they become the right texture or consistency. (this takes a while, at first I just let them boil to cook the onions and reduce the water, then I start mashing.) Make sure you add salt while you are cooking them, they won't taste good without some salt. I often just use salt and the onions for flavor. But when we are eating bean burritos more often and I want a little change, I sometimes add a shake or two of cumin or taco seasoning while I am simmering/mashing the beans.
Another thing I like to do in tacos or taco salad, is leave the beans whole. I just defrost a bag in a small pan and simmer with a little taco seasoning for a few minutes, till the water seems to thicken a bit. I leave it in the spicy water and use a slotted spoon to serve. They are so good this way!
I make mashed black beans all of the time and they are a family favorite. To cook dry black beans, I follow the quick soak method on the back of the bag. I thoroughly wash in a fine mesh strainer, sort out ugly or broken ones and put the rest in a pot. Add about 6 cups of water per pound and get it to a good rolling boil. (If you buy your beans in bulk, a pound is approximately 2 cups of dry beans) Boil for a couple minutes and then remove from heat and let soak at least an hour...sometimes I let it go more, it doesn't matter. Then I rinse the beans and the pan and pour them back in with six more cups of water per pound of beans. Simmer for 2 hours with the lid off. (The bag says to leave the lid on, tilted, but I always get lots of foam, and tons of overflow when I do that so I just leave it off and add water periodically if needed. You only need to make sure the beans are covered. The bag says to cook 1 1/2 to 2 hours, but I always cook longer. I cook them till they are a creamy texture inside. If you want to like homemade beans this is very important. They may seem done, but you have to make sure it basically smashes in your mouth, not breaks into pieces.
I often use my two biggest pots and spend one whole day making as many pounds as I can fit in them. Then when they are cooked, I let them cool in the water and then bag and freeze them for future use. I use my easy read liquid measuring cup from pampered chef to measure the amounts. They have an elongated front so it's easier to pour into the bag without a mess. I freeze them in two cup increments so that I can use them just like a can in recipes. (Just an fyi, a pound of beans makes about 3, maybe 4 bags) The one important thing if you don't want them to get freezer burn is just to make sure the beans are covered in your cooking water. You don't want beans sticking out over the top or they could get freezer burn more easily. By the way, I don't add any salt yet. If you add salt when cooking, they never reach the right texture. One other thing, I don't like them as well when I have mashed before freezing, they dry out on the edges and don't look very good. I don't even use freezer bags, I just use Ziplock sandwich bags and I have never had a problem with them.
So now that they are cooked, you can use them however you want. If I want to mash them, I just leave them in the water, chop an onion (I usually use a whole onion if I mash a whole pound, I like a lot of onion), add it to the water, and keep simmering them and mashing with a potato masher (you need one that has smaller holes. I use the pampered chef one... And No, I don't sell it, I just like their products!) You cook them and mash them till they become the right texture or consistency. (this takes a while, at first I just let them boil to cook the onions and reduce the water, then I start mashing.) Make sure you add salt while you are cooking them, they won't taste good without some salt. I often just use salt and the onions for flavor. But when we are eating bean burritos more often and I want a little change, I sometimes add a shake or two of cumin or taco seasoning while I am simmering/mashing the beans.
Another thing I like to do in tacos or taco salad, is leave the beans whole. I just defrost a bag in a small pan and simmer with a little taco seasoning for a few minutes, till the water seems to thicken a bit. I leave it in the spicy water and use a slotted spoon to serve. They are so good this way!
Steve's Guatamalan Tacos
I am posting first Steve's recipe exactly how he wrote it. Then at the bottom I am going to write how I make them!
Guatamalan Tacos
Black beans
Water
Cabbage
Cucumber
Tomato
Limes
Onion
Salt
Oil
Corn Tortillas
Okay, I know, I don’t have amounts. That’s mainly due to the fact that the amounts will vary based on how much you want to make. I usually use a whole bag of beans, a head of cabbage 3 to 4 cucumbers, half an onion, 4 or 5 tomatoes, and 3 or 4 limes when I make this for the family. To start, cook the beans in a 2 to 1 ratio of beans to water just like rice. Don’t drain the beans when they are done. In a large skillet/frying pan put a small amount of oil, enough to coat the bottom of the pan. Add the onion to the oil. This should be cut into strips, but left relatively large. When the onion has started to soften, but before it’s completely done, add the bean/water mixture. Be careful when adding the beans as the oil will be hot. Mash the beans and let them simmer down to a thicker consistency. Add salt to taste. In a separate bowl, combine shredded cabbage, sliced cucumber (I usually quarter the slices as well so that they fit in the tacos better), and diced tomato. Add the juice from the limes, and mix everything well. Prepare the tortillas by frying them in a small amount of oil. Take the tortillas, and put a small amount of beans in the bottom, then top with the salad mixture. If you like, you can top with pico de gallo, or you can also add chicken or beef, but these are great just vegetarian style as well.
Now for my little differences...
I have my own black bean method that I will include at the bottom. I never use ANY oil. I also try to minimize or eliminate the oil when heating the corn tortillas. My favorite tortillas are Mission white corn tortillas. I have just heated these on a pan with little or no oil or cooking spray and they taste great. Then I use cabbage, cucumbers, tomatoes and limes, as well as some chopped cilantro. I put them all in separate bowls. The lime I put thin slices in a bowl so I can squeeze a little lime juice over the top of my taco. I do it this way so everyone can take what they want and then if there are left overs they don't get all wilty. I put a little beans at the bottom then I pile it as high as I can with the vegetables and one squeeze of lime. I also add a little taco sauce to the top.(my mouth is watering at the thought!) When I make tacos for jay and the kids (they don't so much like these) I have used a tablespoon or so of meat instead of the beans and that is AWESOME too.) These are my favorite low fat/calorie meal. I use a lot less meat and no cheese or sour cream like I would use on a typical taco. And two corn tortillas are about the same calories as one whole wheat tortilla. And once they are stuffed with all of the vegetables they really are so flavorful and satisfying.
For my black bean method, click here...
Guatamalan Tacos
Black beans
Water
Cabbage
Cucumber
Tomato
Limes
Onion
Salt
Oil
Corn Tortillas
Okay, I know, I don’t have amounts. That’s mainly due to the fact that the amounts will vary based on how much you want to make. I usually use a whole bag of beans, a head of cabbage 3 to 4 cucumbers, half an onion, 4 or 5 tomatoes, and 3 or 4 limes when I make this for the family. To start, cook the beans in a 2 to 1 ratio of beans to water just like rice. Don’t drain the beans when they are done. In a large skillet/frying pan put a small amount of oil, enough to coat the bottom of the pan. Add the onion to the oil. This should be cut into strips, but left relatively large. When the onion has started to soften, but before it’s completely done, add the bean/water mixture. Be careful when adding the beans as the oil will be hot. Mash the beans and let them simmer down to a thicker consistency. Add salt to taste. In a separate bowl, combine shredded cabbage, sliced cucumber (I usually quarter the slices as well so that they fit in the tacos better), and diced tomato. Add the juice from the limes, and mix everything well. Prepare the tortillas by frying them in a small amount of oil. Take the tortillas, and put a small amount of beans in the bottom, then top with the salad mixture. If you like, you can top with pico de gallo, or you can also add chicken or beef, but these are great just vegetarian style as well.
Now for my little differences...
I have my own black bean method that I will include at the bottom. I never use ANY oil. I also try to minimize or eliminate the oil when heating the corn tortillas. My favorite tortillas are Mission white corn tortillas. I have just heated these on a pan with little or no oil or cooking spray and they taste great. Then I use cabbage, cucumbers, tomatoes and limes, as well as some chopped cilantro. I put them all in separate bowls. The lime I put thin slices in a bowl so I can squeeze a little lime juice over the top of my taco. I do it this way so everyone can take what they want and then if there are left overs they don't get all wilty. I put a little beans at the bottom then I pile it as high as I can with the vegetables and one squeeze of lime. I also add a little taco sauce to the top.(my mouth is watering at the thought!) When I make tacos for jay and the kids (they don't so much like these) I have used a tablespoon or so of meat instead of the beans and that is AWESOME too.) These are my favorite low fat/calorie meal. I use a lot less meat and no cheese or sour cream like I would use on a typical taco. And two corn tortillas are about the same calories as one whole wheat tortilla. And once they are stuffed with all of the vegetables they really are so flavorful and satisfying.
For my black bean method, click here...
Grandma Jensen’s Goulash
1 lb. Hamburger
1 can tomato juice
1 onion
1 ¼ cup dry elbow macaroni
Brown hamburger and onion. Pour in tomato juice. Cook macaroni separately and add at the end. Salt and pepper to taste.
1 can tomato juice
1 onion
1 ¼ cup dry elbow macaroni
Brown hamburger and onion. Pour in tomato juice. Cook macaroni separately and add at the end. Salt and pepper to taste.
Tuesday, February 16, 2010
General Tso’s Chicken
1 pound boneless skinless chicken breast, cut into 1 inch chunks
5 tablespoons dry sherry
1 tablespoon+2 teaspoons cornstarch
1 tablespoon oyster sauce
2 tablespoons water
2 tablespoons reduced sodium soy sauce
1 tablespoon honey
1 tablespoon rice vinegar
1 teaspoon Asian(dark) sesame oil
2 teaspoons canola oil
1 tablespoon minced peeled fresh ginger
2 garlic cloves minced
3 scallions chopped
½ teaspoon crushed red pepper
2 celery stalks chopped
1 red bell pepper, seeded and chopped
1. Combine the chicken 2 tablespoons of the sherry, 1 tbsp of the cornstarch, and the oyster sauce in a medium bowl; set aside to marinate for five minutes.
2. Combine the remaining 3 tablespoons of the sherry, the water, soy sauce, honey, rice vinegar, sesame oil, and the remaining 2 teaspoons of cornstarch in a small bowl, set aside.
3. Heat a nonstick wok or large deep skillet over medium high heat until a drop of water sizzles. Swirl in the oil, and then add the chicken mixture. Stir fry until lightly brown 2-3 minutes. Add the ginger, garlic, scallions, and crushed red pepper; stir fry until fragrant about 30 seconds. Add the celery and bell pepper; stir fry until crisp tender, 2-3 minutes. Stir in the sherry mixture and cook, stirring constantly until the mixture boils and thickens, and the chicken is just cooked through 1-2 minutes.
Just an fyi: I used grape juice as a substitute for the sherry and left out the water and oyster sauce to compensate for the liquid in the grape juice. SO YUMMY :)
Makes 4 servings
Per serving: 207 cal, 6 g fat, 1 g sat fat, 63 mg chol, 413 mg sod, 13 g carb, 1 g fiber, 24 g protein, 34 mg calc Points 4
5 tablespoons dry sherry
1 tablespoon+2 teaspoons cornstarch
1 tablespoon oyster sauce
2 tablespoons water
2 tablespoons reduced sodium soy sauce
1 tablespoon honey
1 tablespoon rice vinegar
1 teaspoon Asian(dark) sesame oil
2 teaspoons canola oil
1 tablespoon minced peeled fresh ginger
2 garlic cloves minced
3 scallions chopped
½ teaspoon crushed red pepper
2 celery stalks chopped
1 red bell pepper, seeded and chopped
1. Combine the chicken 2 tablespoons of the sherry, 1 tbsp of the cornstarch, and the oyster sauce in a medium bowl; set aside to marinate for five minutes.
2. Combine the remaining 3 tablespoons of the sherry, the water, soy sauce, honey, rice vinegar, sesame oil, and the remaining 2 teaspoons of cornstarch in a small bowl, set aside.
3. Heat a nonstick wok or large deep skillet over medium high heat until a drop of water sizzles. Swirl in the oil, and then add the chicken mixture. Stir fry until lightly brown 2-3 minutes. Add the ginger, garlic, scallions, and crushed red pepper; stir fry until fragrant about 30 seconds. Add the celery and bell pepper; stir fry until crisp tender, 2-3 minutes. Stir in the sherry mixture and cook, stirring constantly until the mixture boils and thickens, and the chicken is just cooked through 1-2 minutes.
Just an fyi: I used grape juice as a substitute for the sherry and left out the water and oyster sauce to compensate for the liquid in the grape juice. SO YUMMY :)
Makes 4 servings
Per serving: 207 cal, 6 g fat, 1 g sat fat, 63 mg chol, 413 mg sod, 13 g carb, 1 g fiber, 24 g protein, 34 mg calc Points 4
Authentic Louisiana Red Beans and Rice
This was one of my favorite things I tried in the south. This recipe took me back... YUMMM! We didn't even put the sausage in (we are poor and cheap) and it still tasted great!
INGREDIENTS
1 pound dry kidney beans
1/4 cup olive oil
1 large onion, chopped
1 green bell pepper, chopped
2 tablespoons minced garlic
2 stalks celery, chopped
6 cups water
2 bay leaves
1/2 teaspoon cayenne pepper
1 teaspoon oregano
1/4 teaspoon dried thyme
1 tablespoon dried parsley
1 teaspoon Cajun seasoning (I use tony chacherie's. I love it!)
1 pound andouille sausage, sliced
4 cups water
2 cups long grain white rice
DIRECTIONS
Rinse beans, and then soak in a large pot of water overnight.
In a skillet, heat oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes.
Rinse beans, and transfer to a large pot with 6 cups water. Stir cooked vegetables into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 hours.
Stir sausage into beans, and continue to simmer for 30 minutes.
Meanwhile, prepare the rice. In a saucepan, bring water and rice to a boil. Reduce heat, cover, and simmer for 20 minutes. Serve beans over steamed white rice.
I made this in the crock pot. I cooked the vegetables like it says and soaked the beans, then I dumped it all in the crock. I also cut the water, (I think in half? but you will have to watch it, the beans need to be covered to cook). I also can't remember how long I cooked it, but I think it was about 5 hours on high...maybe a little more. The key is to MAKE SURE the beans are done. They have to have a creamy consistency. Don't give up and think they won't ever get there, they will eventually lose that sandy crumbly consistency. Also, this dish will need salt, but don't add it till the end after the beans are done. I like it even without meat, but we have added a little ham before. I'm sure it would be great with the sausage, but probably less healthy :). Also, don't forget to pull out the bay leaves at the end. Bay leaves are absolutely necessary in this recipe, they really effect the flavor. If they are small, I have added more than two even. But be careful, I did add too much once. You can also use "small red beans", lots of people like them better, I guess they are more authentic. I like kidney beans better.
INGREDIENTS
1 pound dry kidney beans
1/4 cup olive oil
1 large onion, chopped
1 green bell pepper, chopped
2 tablespoons minced garlic
2 stalks celery, chopped
6 cups water
2 bay leaves
1/2 teaspoon cayenne pepper
1 teaspoon oregano
1/4 teaspoon dried thyme
1 tablespoon dried parsley
1 teaspoon Cajun seasoning (I use tony chacherie's. I love it!)
1 pound andouille sausage, sliced
4 cups water
2 cups long grain white rice
DIRECTIONS
Rinse beans, and then soak in a large pot of water overnight.
In a skillet, heat oil over medium heat. Cook onion, bell pepper, garlic, and celery in olive oil for 3 to 4 minutes.
Rinse beans, and transfer to a large pot with 6 cups water. Stir cooked vegetables into beans. Season with bay leaves, cayenne pepper, thyme, sage, parsley, and Cajun seasoning. Bring to a boil, and then reduce heat to medium-low. Simmer for 2 1/2 hours.
Stir sausage into beans, and continue to simmer for 30 minutes.
Meanwhile, prepare the rice. In a saucepan, bring water and rice to a boil. Reduce heat, cover, and simmer for 20 minutes. Serve beans over steamed white rice.
I made this in the crock pot. I cooked the vegetables like it says and soaked the beans, then I dumped it all in the crock. I also cut the water, (I think in half? but you will have to watch it, the beans need to be covered to cook). I also can't remember how long I cooked it, but I think it was about 5 hours on high...maybe a little more. The key is to MAKE SURE the beans are done. They have to have a creamy consistency. Don't give up and think they won't ever get there, they will eventually lose that sandy crumbly consistency. Also, this dish will need salt, but don't add it till the end after the beans are done. I like it even without meat, but we have added a little ham before. I'm sure it would be great with the sausage, but probably less healthy :). Also, don't forget to pull out the bay leaves at the end. Bay leaves are absolutely necessary in this recipe, they really effect the flavor. If they are small, I have added more than two even. But be careful, I did add too much once. You can also use "small red beans", lots of people like them better, I guess they are more authentic. I like kidney beans better.
Friday, February 12, 2010
Jana's Salsa
2 cans black beans
1 can corn
2 tbsp italian dressing
1/2 bunch cilantro, or to taste
1/2 bunch green onion, or to taste
1 can olives
10 roma or 8 large tomatoes
4 small or 3 med avocados
Chop cilantro, green onion, tomato, and avocado. Slice olives. Mix it all together :). This is a HUGE family favorite.
1 can corn
2 tbsp italian dressing
1/2 bunch cilantro, or to taste
1/2 bunch green onion, or to taste
1 can olives
10 roma or 8 large tomatoes
4 small or 3 med avocados
Chop cilantro, green onion, tomato, and avocado. Slice olives. Mix it all together :). This is a HUGE family favorite.
Sunday, January 24, 2010
Steve's Pico de Gallo
8-10 medium sized tomatoes, diced
1 medium onion, diced
About half a bunch of cilantro
1-2 limes
1-2 jalapenos
Salt
Chop everything a small as you can. If you prefer a milder salsa, use only one jalapeno, and clean out the seeds. Using both jalapenos with seeds and pods will make a VERY hot salsa in most cases. Add salt to taste.
1 medium onion, diced
About half a bunch of cilantro
1-2 limes
1-2 jalapenos
Salt
Chop everything a small as you can. If you prefer a milder salsa, use only one jalapeno, and clean out the seeds. Using both jalapenos with seeds and pods will make a VERY hot salsa in most cases. Add salt to taste.
Laura's Slow Cooker Taco Soup
INGREDIENTS: 1 pound ground beef
1 onion, chopped
1 (16 ounce) can chili beans, with liquid
1 (15 ounce) can kidney beans with liquid
1 (15 oz) black beans with liquid
1 (15 ounce) can whole kernel corn, with liquid
1 (8 ounce) can tomato sauce
2 cups water
2 (14.5 ounce) cans peeled and diced tomatoes
1 (4 ounce) can diced green chile peppers
1 (1.25 ounce) package taco seasoning mix
DIRECTIONS:
In a medium skillet, cook the ground beef until browned over medium heat. Drain, and set aside. Saute onions.
Place the ground beef, onion, chili beans, kidney beans, corn, tomato sauce, water, diced tomatoes, green chile peppers and taco seasoning mix in a slow cooker. Mix to blend, and cook on Low setting for 8 hours. My sister, Laura also sometimes adds a can of rotel tomatoes. (they are tomatoes mixed with chilies. This would make the soup a bit hotter) Also, Laura uses the frozen costco super sweet corn instead of canned.
We have also recently made it without meat to save calories and it's still good. At times you are less concerned about calories, it is delicious with a little sour cream and crunched up corn chips added when serving.
1 onion, chopped
1 (16 ounce) can chili beans, with liquid
1 (15 ounce) can kidney beans with liquid
1 (15 oz) black beans with liquid
1 (15 ounce) can whole kernel corn, with liquid
1 (8 ounce) can tomato sauce
2 cups water
2 (14.5 ounce) cans peeled and diced tomatoes
1 (4 ounce) can diced green chile peppers
1 (1.25 ounce) package taco seasoning mix
DIRECTIONS:
In a medium skillet, cook the ground beef until browned over medium heat. Drain, and set aside. Saute onions.
Place the ground beef, onion, chili beans, kidney beans, corn, tomato sauce, water, diced tomatoes, green chile peppers and taco seasoning mix in a slow cooker. Mix to blend, and cook on Low setting for 8 hours. My sister, Laura also sometimes adds a can of rotel tomatoes. (they are tomatoes mixed with chilies. This would make the soup a bit hotter) Also, Laura uses the frozen costco super sweet corn instead of canned.
We have also recently made it without meat to save calories and it's still good. At times you are less concerned about calories, it is delicious with a little sour cream and crunched up corn chips added when serving.
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