Spring is here so it is not really "soup season" anymore...but I love eating great soups all year round! This one can be made with or without meat and you will still get a lot of great protein from the garbanzo beans. It is really easy and quick to make and has a lot of great flavor. Hope you enjoy!
Garbanzo and Green Chile Stew
3/4 pound pork tenderloin, cut into 1-inch chunks
Salt and pepper to taste
1 tablespoon olive oil
1 cup onions
1/2 cup diced celery
1/2 cup diced carrots
1 tablespoon minced garlic
1 (14 ounce) can green enchilada sauce
3 cups water
1 (18 ounce) can Garbanzo Beans, with liquid
Season the pork tenderloin pieces with salt and pepper. Heat a 2-quart sauce pot over high heat. Add the oil and the raw pork tenderloin. Cook on high until the pork is brown all over, but still raw in the center. Remove the pork from the pan and set aside. Place the pan back on the burner over medium head; add onions, celery, carrots and garlic, cook for 5 minutes. Add the enchilada sauce and water; bring to a simmer. Add the beans and the liquid , let cook for 10 minutes. Add the pork to the pan and let simmer until the pork is cooked to medium. Serve with corn tortillas, fresh tomato salsa, avocado and cilantro, if desired.
This stew would also work great in the crock pot. Put all the ingredients in on your way to work in the morning and let it cook all day. A delicious and healthy dinner is ready when you get home!
3.22.2010
Whole Wheat Tollhouse Cookie-From Jamie the Titanium Chef
Sometimes you just have one of those days where no amount of fruit is going to satisfy that sweet tooth. Try this recipe out next time you have one of those days, I bet you won't even realize its healthier than your normal cookie recipe. Now don't be misled, these cookies are not "healthy" but they are much healthier than the norm!
The Whole Wheat Tollhouse Cookie
1 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
10 tablespoons butter softened
1 cup brown sugar
1 egg, slightly beaten
1 1/2 teaspoons vanilla
1/2 cup old fashioned oats
1 cup chocolate chips
1/2 cup nuts chopped (optional)
Preheat oven to 350 degrees. Lightly oil a baking sheet or cover with parchment paper. In a large bowl, sift or whisk together the flour, baking soda, and salt. Cream the butter with the brown sugar until light in color, about 4 minutes. Beat in the egg until well incorporated. Stir in the vanilla. Add the flour mixture to the butter mixture and blend well. Stir in the oats, chocolate chips and nuts. Drop by teaspoonfuls onto the prepared cookie sheet. Bake for 10 minutes, or until lightly browned. Cool on a wire rack.
The Whole Wheat Tollhouse Cookie
1 cup whole wheat flour
1/2 teaspoon baking soda
1/2 teaspoon salt
10 tablespoons butter softened
1 cup brown sugar
1 egg, slightly beaten
1 1/2 teaspoons vanilla
1/2 cup old fashioned oats
1 cup chocolate chips
1/2 cup nuts chopped (optional)
Preheat oven to 350 degrees. Lightly oil a baking sheet or cover with parchment paper. In a large bowl, sift or whisk together the flour, baking soda, and salt. Cream the butter with the brown sugar until light in color, about 4 minutes. Beat in the egg until well incorporated. Stir in the vanilla. Add the flour mixture to the butter mixture and blend well. Stir in the oats, chocolate chips and nuts. Drop by teaspoonfuls onto the prepared cookie sheet. Bake for 10 minutes, or until lightly browned. Cool on a wire rack.
3.19.2010
If You Just Have to Have It...
Try these Wholesome Sweetners:
Barley malt syrup
"Malting" is the process of sprouting, kiln-drying and slowly cooking barley grain to produce a maltose-rich substance, barley malt. WHolesome barley malt syrup is about half as sweet as refined sugar, tastes a lot like molasses and is wonderful in baked goods (spice cakes, gingerbread, gingersnaps) and in barbecue sauces. See Chart for substitution guidelines.
Brown rice syrup
This rice-derived sweetener is roughly half as sweet as ordinary sugar, with an appealing caramel-like flavor. Use it for coffee and tea, in plain yogurt or with fresh fruit. In baking, comhine with maple syrup or honey to increase sweetness--and as with all liquid sweetners, account for added moisture by reducing your recipe's total liquids.
Date sugar
is a minimally processed product created by pulverizing naturally sweet, dehydrated dates. Use it as a whole food substitute for brown sugar on a one-to-one conversion basis. Note that, because of its fiber content, date sugar doesn't dissolve readily in liquids such as coffee.
Evaporated cane juice
A natural substitute for refined sugar, created from sugarcane with minimal processing. Use it in any recipe calling for white sugar, on a one-to-one conversion ration. The golden denerara variety has larger crystals and is excellent in coffee; darker muscovado is fine textured, with a pronounced molasses flavor.
Raw honey
One of nature's true "superfoods" delicious honey is rich in antioxidant polyphenols. Enjoy at room temperature for optimal nutritional value. If substituting for sugar in baking, keep in mind that honey is sweeter and moister and browns faster. See chart for guidelines.
Pure maple syrup
Created by heating and thereby concentrating pure maple sap, this Native American food is lower in calories than sugar and a source of the minerals manganese and zinc, associated with immune health. The various grades of maple syrup differentiate color and flavor more than quality. As with honey, when baking with maple syrup, reduce your recipe's overall liquid by 25 percent to account for added moisture. It's especially good in oatmeal cookies and recipes with nuts.
Unsulphered molasses
Molasses is a syrupy by-product of the process by which sucrose is refined from sugarcane. Blackstrap molasses is the darkest and least sweet and most nutritious variety, offering manganese, copper and calcium; it's best used for baking. Lighter molasses is sweet enough to use directly at the table in place of sugar or pancake syrup.
Barley malt syrup
"Malting" is the process of sprouting, kiln-drying and slowly cooking barley grain to produce a maltose-rich substance, barley malt. WHolesome barley malt syrup is about half as sweet as refined sugar, tastes a lot like molasses and is wonderful in baked goods (spice cakes, gingerbread, gingersnaps) and in barbecue sauces. See Chart for substitution guidelines.
Brown rice syrup
This rice-derived sweetener is roughly half as sweet as ordinary sugar, with an appealing caramel-like flavor. Use it for coffee and tea, in plain yogurt or with fresh fruit. In baking, comhine with maple syrup or honey to increase sweetness--and as with all liquid sweetners, account for added moisture by reducing your recipe's total liquids.
Date sugar
is a minimally processed product created by pulverizing naturally sweet, dehydrated dates. Use it as a whole food substitute for brown sugar on a one-to-one conversion basis. Note that, because of its fiber content, date sugar doesn't dissolve readily in liquids such as coffee.
Evaporated cane juice
A natural substitute for refined sugar, created from sugarcane with minimal processing. Use it in any recipe calling for white sugar, on a one-to-one conversion ration. The golden denerara variety has larger crystals and is excellent in coffee; darker muscovado is fine textured, with a pronounced molasses flavor.
Raw honey
One of nature's true "superfoods" delicious honey is rich in antioxidant polyphenols. Enjoy at room temperature for optimal nutritional value. If substituting for sugar in baking, keep in mind that honey is sweeter and moister and browns faster. See chart for guidelines.
Pure maple syrup
Created by heating and thereby concentrating pure maple sap, this Native American food is lower in calories than sugar and a source of the minerals manganese and zinc, associated with immune health. The various grades of maple syrup differentiate color and flavor more than quality. As with honey, when baking with maple syrup, reduce your recipe's overall liquid by 25 percent to account for added moisture. It's especially good in oatmeal cookies and recipes with nuts.
Unsulphered molasses
Molasses is a syrupy by-product of the process by which sucrose is refined from sugarcane. Blackstrap molasses is the darkest and least sweet and most nutritious variety, offering manganese, copper and calcium; it's best used for baking. Lighter molasses is sweet enough to use directly at the table in place of sugar or pancake syrup.
Natural Substitutions Chart for Refined Sweetners
When substituting liquid sweetners for refined white or brown sugar, reduce the liquid content of your recipe by 25% to accommodated their moisture.
1 cup white sugar:
1 cup evaporated cane juice
2/3 cup date sugar
1/2 cup honey
1/3-2/3 cup molasses
1-1 1/4 cup barley malt syrup
1-1 1/4 cup brown rice syrup
1 cup brown sugar
- 1 cup date sugar
1 cup corn syrup
- 1 cup honey
3.08.2010
Good-For-You Corn Bread-From Jamie the Titanium Chef
I don't know about all of you but where I live it is still trying to be winter. And last night I was craving cornbread and chili so I thought I would share a really easy but delicious and healthy corn bread recipe for you. Its great with chili or soup or by itself, enjoy!
Good-For-You Corn Bread
Ingredients:
1 cup cornmeal
1 cup flour
1/4 cup white sugar
1 tsp baking powder
1 cup low-fat buttermilk
1 whole egg
1/4 cup butter
Directions:
Preheat oven to 350 degrees. Mix together cornmeal, flour, sugar, and baking powder. In another bowl, combine buttermilk and egg. Beat lightly. Slowly add buttermilk and egg mixture to the dry ingredients. Add butter and mix by hand or with a mixer for one minute. Bake for 20-25 minutes in an 8X8 inch greased baking dish. Cut into 9 squares and enjoy!
Good-For-You Corn Bread
Ingredients:
1 cup cornmeal
1 cup flour
1/4 cup white sugar
1 tsp baking powder
1 cup low-fat buttermilk
1 whole egg
1/4 cup butter
Directions:
Preheat oven to 350 degrees. Mix together cornmeal, flour, sugar, and baking powder. In another bowl, combine buttermilk and egg. Beat lightly. Slowly add buttermilk and egg mixture to the dry ingredients. Add butter and mix by hand or with a mixer for one minute. Bake for 20-25 minutes in an 8X8 inch greased baking dish. Cut into 9 squares and enjoy!
3.03.2010
10 Weight-Busting Ingredients and Easy Substitutions
Instantly turn up the health factor of your favorite recipes with these flavorful ingredients.
If you like to cook and experiment with recipes, you’re lucky because you will be able to have a lot more control over what you are eating. You can make substitutions in recipes that make the foods more healthful without sacrificing flavor. Here are some substitution tricks:
When a recipe calls for fat (butter, margarine, or oil), you can substitute applesauce in a one-to-one ratio. Or you can add a fat (preferably olive or canola oil) but cut the amount in half; you will save 100 calories for every tablespoon of fat you eliminate.
For sour cream, use nonfat sour cream or nonfat yogurt (or a mixture of the two).
For mayonnaise, use light or nonfat mayonnaise.
If cream is called for, use low-fat or nonfat milk or evaporated skim milk. You may need to decrease the amount of milk slightly, depending on the recipe.
If you are watching the number of eggs you’re eating, you can substitute two egg whites for every one egg that is called for. Or you can cut down on the number of whole eggs you would otherwise use by alternating every whole egg with two egg whites.
When you sauté, you can use a nonstick cooking spray. If you are stir-frying, try putting just a little oil in the pan and then adding other liquids such as water, broth, tomato juice, fruit juice, or wine for added moisture.
If cheese is in the recipe, use low-fat or nonfat cheese or select a cheese with 5 or fewer grams of fat per ounce. If you want the flavor of the real thing but not all the extra fat and calories, use only half the amount of cheese called for.
If ground beef is in the recipe, use lean ground turkey (it should contain approximately 3 grams of fat and 55 calories or less per ounce). If you choose lean ground beef, reduce the amount by half and increase other items such as vegetables, pasta, or rice to bulk up the meal.
If a recipe calls for baking chocolate, use 3 tablespoons of cocoa and 1 tablespoon of water or oil for every ounce of chocolate in the original recipe.
Finally, have fun when you’re cooking and don’t limit yourself to just these ideas. I bet you’ll find lots of people happy to sample your work and let you know how you did!
From The Program by Dr. Kelly Traver and Betty Kelly Sargent
If you like to cook and experiment with recipes, you’re lucky because you will be able to have a lot more control over what you are eating. You can make substitutions in recipes that make the foods more healthful without sacrificing flavor. Here are some substitution tricks:
When a recipe calls for fat (butter, margarine, or oil), you can substitute applesauce in a one-to-one ratio. Or you can add a fat (preferably olive or canola oil) but cut the amount in half; you will save 100 calories for every tablespoon of fat you eliminate.
For sour cream, use nonfat sour cream or nonfat yogurt (or a mixture of the two).
For mayonnaise, use light or nonfat mayonnaise.
If cream is called for, use low-fat or nonfat milk or evaporated skim milk. You may need to decrease the amount of milk slightly, depending on the recipe.
If you are watching the number of eggs you’re eating, you can substitute two egg whites for every one egg that is called for. Or you can cut down on the number of whole eggs you would otherwise use by alternating every whole egg with two egg whites.
When you sauté, you can use a nonstick cooking spray. If you are stir-frying, try putting just a little oil in the pan and then adding other liquids such as water, broth, tomato juice, fruit juice, or wine for added moisture.
If cheese is in the recipe, use low-fat or nonfat cheese or select a cheese with 5 or fewer grams of fat per ounce. If you want the flavor of the real thing but not all the extra fat and calories, use only half the amount of cheese called for.
If ground beef is in the recipe, use lean ground turkey (it should contain approximately 3 grams of fat and 55 calories or less per ounce). If you choose lean ground beef, reduce the amount by half and increase other items such as vegetables, pasta, or rice to bulk up the meal.
If a recipe calls for baking chocolate, use 3 tablespoons of cocoa and 1 tablespoon of water or oil for every ounce of chocolate in the original recipe.
Finally, have fun when you’re cooking and don’t limit yourself to just these ideas. I bet you’ll find lots of people happy to sample your work and let you know how you did!
From The Program by Dr. Kelly Traver and Betty Kelly Sargent
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