Quick meal on the fly...

Have you ever had to make a last minute decision about dinner?  It happens ALL the time at our house!  It happened today when we had to figure out something quick and easy to bring with us to my in-laws' house for dinner.  So, once again, we were saved by Arnold (my Deep Covered Baker that I call "the casserole dish on steroids").  Because of Arnold's amazing ability to make every meal in 10-30 minutes time (boy to I love Stoneware for this), I knew I could throw something together.  I guess that is why so many people refer to it as the "Magic Pot"!

So, tonight, it was 15 minute Mexican Casserole!  Both my boys, my hubby and Gigi all gobbled it up (OK OK...I had 2 helpings as well)!  It is so super easy and so super yummy that we make it a few times a month.

Here's the (rough) recipe (as you know I don't measure very often).  We did it this way tonight but I mix it up and add cooked whole grain/long grain brown rice sometimes or make a cheese (non dairy) sauce with nutritional yeast.  It all depends on how much time we have.

Mexican Casserole
Ingredients:
1 can refried beans (fat free/vegetarian so there is no "lard"...ewww!)
1 can black beans (drained and rinsed VERY well) 
12-18 corn tortillas of any kind (or tostadas)
Enchilada sauce (we use mild so the boys will eat it)
Salsa (of your desired heat level)
1 medium zucchini, diced
1 large carrot, peeled & shredded
1/2 red pepper, diced
1/2 vidalia onion, diced
2 cloves of garlic, pressed
Pampered Chef Southwestern Seasoning Mix, to taste

Directions:

1. First saute all the veggies (minus the garlic) in a little olive oil to soften them up.  Add Southwestern Seasoning mix to preferred taste.  Once the veggies are soft, add pressed garlic for a couple seconds until fragrant.  This step is not required, but I really love the way the sauteed veggies taste.  If you don't have time to saute, simple throw the veggies in raw.  They will soften up during cooking.
2. While the veggies are softening, begin assembling the casserole like a lasagna.  Put a little enchilada sauce on the bottom of your Deep Covered Baker (or other covered casserole dish).  Using a spreader or spatula, spread a generous layer of refried beans over four corn tortillas then layer them along the bottom of the baker to cover all areas.  You may need to break a few tortillas or tostadas to cover the bottom.  Then drizzle a little enchilada sauce over the refried beans.  Sprinkle 1/3 of the drained/rinsed black beans over the baker.  Sprinkle 1/3 of the sauteed veggies over the black beans.  Then, using a tablespoon, take salsa and cover the veggies lightly.
3. Repeat layers 2 more times.
4. If using the Deep Covered Baker, microwave 15 minutes (covered).  If using another covered casserole dish, you'll have to adjust the cooking time and bake in a 350 oven (most likely for 30-40 minutes, but I'm not positive).
5. Let cool 5-10 minutes before cutting with your Mini Serving Spatula, serve and ENJOY!!!

After a LONG summer break, I'm back....with BREAKFAST!

Welcome back to my blog! I've taken a little sabbatical from writing, but now I'm back in full effect!  Nutritious eating is such a passion in my life and I'm so happy to share all my thoughts.  We only get one chance at life and our bodies should be fueled so we can keep them running longer.  I have a little thought about food that I share from time to time.

People are always asking me how I can afford to eat so healthy.  I will be honest, we do spend more on groceries than the average person I'm sure.  That being said, I'd rather spend a little extra money per week on healthy food than to spend a TON more money later on my heathcare because I made poor dietary choices.  A lot of the conditions we suffer from in life (cancer, high blood pressure, diabetes, high cholesterol/triglycerides, obesity, IBS, hypertension, heart disease, and the list goes on and on) can be completely avoided and sometimes reversed with better FOOD choices.  It's so simple!  You'll feel better, have more energy, have better self-esteem and get sick less when you live this way.  That's a promise!

Now, here is a fun breakfast that is full of nutrition to get your day started off right (the ground flaxseeds provide omega-3 fatty acids and the blueberries provide antioxidants).  Dylan wanted pancakes this morning, so here's what we made (we doubled the batch to keep leftovers in the freezer for a quick breakfast next time!):

Blueberry Pancakes

Ingredients

1 ½ cups unbleached all-purpose flour

2 TBL organic sugar or natural sweetener (agave nectar/pure maple syrup)

2 tsp baking powder (aluminum free)

½ tsp sea salt

2 TBL ground flaxseeds

¼ cup water

1 cup soy or almond milk (unsweetened if possible)

1 tsp pure vanilla extract

¼ cup fresh/frozen blueberries (or other berries if you like)

Directions

·       Combine first 4 ingredients, mix with a whisk and set aside.

·       In a magic bullet, blender or food processor, combine the flaxseeds and water.  You can also combine them, whisk them and then let it sit for a couple minutes to thicken.

·       Pour the wet ingredients into the dry ingredients bowl and mix until just combined (don’t over mix). Fold in the berries.

Pour about ¼ cup batter onto a hot/oiled skillet to make pancakes and serve hot with Earth Balance/Smart Balance Vegan Butter and Pure Maple Syrup.

Sheep-less Shepherd's Pie

On the second day of Spring, Mother Nature sends us SNOW?!  Is she serious? Needless to say, I wanted some good old fashioned "comfort food" today to warm me up!  I also wanted something healthy for my family that was well balanced.  So, Shepherd's Pie is what I decided on!  Per my usual cooking, I don't have an exact "recipe" for you to follow, but I wanted to share with you how I made it.  My husband and I gobbled up 2 huge plates of it and K is bringing leftovers for lunch tomorrow.  Both my boys ate it up too (which is a huge bonus)!  Here's what I did:

Erin's Shepherd's Pie
1.  I made a big batch of garlic mashed potatoes.  I boiled about 6 (peeled & chunked) Organic Russet Potatoes until tender.  Then I drained them and mashed them up with Earth Balance Butter, Soy Milk (unsweetened), 2 cloves of pressed garlic, sea salt and fresh ground pepper.
2.  Next, I cooked up some lentils.  I like mine to be soft so I boil them with about a 2.5 to 1 ratio of water to lentils.  Today I made about 1 cup of dry lentils with 2.5 cups of water.  Brought those to a boil and then simmered for a while until most of the liquid was absorbed and the lentils were soft.
3.  I found every vegetable I could in my house.  I chopped up zucchini, red pepper, onion, broccoli, cauliflower, and carrots small (but not fine) using my Food Chopper.  I also threw in some frozen peas.  I sauteed them until they were getting tender, but still al dente.
4.  Lastly, I made a "sauce" to pour over my lentil and veggie layers.  I totally went by the seat of my pants here, but I whisked together a tablespoon of corn starch with about 1/4 cup water and added in some squirts of Bragg's Liquid Aminos, a dash of tamari, and a couple squirts of dijon mustard.  I whisked all that together until it was smooth and the color of gravy.  I wanted to make a mushroom gravy but I was out of mushrooms so I improvised.
5.  Now it was time to assemble the layers.  I got out my Deep Covered Baker and spread the vegetable layer evenly on the bottom.  Then I dumped the lentils on top and spread those evenly on top. Next, I poured/drizzled the "sauce" mixture evenly all around over the lentils so it would seep through to the veggie layer.  Finally, I dumped the big batch of garlic mashed potatoes on top and used the Small Spreader to even it out.  I drizzled a little Extra Virgin Olive Oil on top and put the cover on the Baker.  I baked the pie in a preheated 350 degree oven for 30 minutes.  Then I removed the cover and baked it on 425 for another 10-15 to give the top a nice golden color (or longer for crispy texture).

This meal was so full of nutrition and yummy goodness on a day like today!  Give it a try when you need some hearty, stick-to-your-ribs food that is packed with health!

Happy Cooking!

Power Packed Snack - Kale!

Before you think I'm totally nuts, I have to tell you about a great way to incorporate greens into your diet!  Kale is a hardy, nutrient packed member of the cabbage family that is often overlooked.  Because of it's "roughage" appeal and reputation for bitter taste, many people avoid it because they don't know how to prepare it.  This is unfortunate because it really can boost your health and taste amazing in the process!

Kale can be added to soups, stews, stir fry, rice dishes and pasta dishes/sauces.  It can also be served steamed gently, sauteed with garlic/oil or in salads if crisp and bright in color.  Kale is such a "power" food!  It can prevent colon cancer, support eye function, soothe congestion, aid the function of your liver, boost your immune system and treat ulcers. With nutrients like calcium, vitamins A&C, iron and chlorophyll, Kale is a VERY important green to become familiar with!

Today I'm sharing a recipe to try at home for you and the kids!  It's surprisingly delicious and PACKED with nutrition!


Happy Snacking!

Kale Chips
Ingredients:
1 bunch of kale (a large/full bunch with no yellow or limp areas)
olive oil
garlic powder or a good quality garlic salt
low sodium tamari (aged soy sauce---I use gluten free)
natural source of sweetener (agave, cane, turbinado, etc)
Directions:Whisk all ingredients (except kale) together in a bowl until well blended.  I don't measure...it's kind of a "to taste" recipe.  you can also substitute balsamic vinegar for the tamari.  That will give it a sweeter glaze!  Throw cut pieces (or ripped pieces) of the kale leaves (no stems) into the bowl and toss to coat.  Place on flat stoneware (like the bar pan or round stone) and bake in a 250 oven for about 10 minutes or so.  Serve immediately or store in an air tight container for school lunches, work snacks or any time!

FINALLY...a new post!

Hi Everyone!  I've missed posting on my blog, but I've been SO SO busy that I really haven't had a chance!  I have so much to write about that I can't decide on where to start.  I think because it's raining today, I will talk about baking bread!  I love to bake when it's snowing or raining out.  There's just something warming about smelling home baked bread!  I'm going to make some sandwich bread and banana bread today with the boys.  When I bake, I make sure to pack as much nutrition as I can into the recipes I use.  Why not make something healthy, while making it yummy, right?

Here is the DELICIOUS Banana Bread Recipe that we will use today!

Enjoy!  Leave a comment if you try this!

Banana Bread
Ingredients:
3 very ripe bananas (approximately 1 cup mashed)
2 Tablespoons lemon juice
1/3 cup canola or vegetable oil
1/2 cup brown sugar
1 1/2 cups flour (I used to use whole wheat pastry flour, but now we use all-purpose gluten free flour)
1/2 tsp salt
1/2 tsp baking powder
1/2 tsp baking soda
1/2 cup raw wheat germ (we can't use this anymore due to gluten being in it, but throw it in if you can...it adds to the nutritional value of this recipe!)
3 Tabelspoons ground flax seed
1/4-1/2 cup chopped walnuts (depending on what you like, a great way to add omega 3's & 6's)
 

Directions:
Preheat heat over to 375 degrees. Mash bananas & mix them with lemon juice until smooth. Cream oil & sugar together and add banana mix, stir well.

Mix together flour, salt, baking powder, baking soda, wheat germ and ground flax seeds. Add to the banana mix and stir in nuts.
 

Pour into greased loaf pan and bake for 45 minutes (or muffin pan, but be sure to use liners if you have them). Insert a tooth pick into the loaf & if it comes of clean the bread is done.  Bake bread for about 40-45 minutes (or about 30 minutes if baking cupcakes. I bake cupcakes for 27 minutes in my oven).

Enjoy!

(Not so) Lo Mein

I got a phone call last night at dinner time from a friend looking for my Lo Mein recipe, so that prompted me to want to share it today.  I LOVE to make this for lunch or dinner because it really comes together SO FAST and it is ALWAYS a hit!  Lo mein from your local take-out restaurant is not exactly "good" for you, but it is so yummy.  I make it at home to save money, time and my health!  I add tofu to my lo mein, but PLEASE do not omit this.  Give it a try before you run and hide from it.  I slice my tofu into thin, small pieces so that when I brown it up in the peanut oil, it gets a real crispy texture.  I do not like my tofu mushy, so this recipe doesn't call for mushy tofu.  Tofu adopts whatever flavors you are cooking with so it really is yummy.  Tofu is LOADED with nutrients like iron, calcium, B vitamins and potassium. 

Veggie Lo Mein

Ingredients:
12 ounces egg free Chinese noodles, linguine, lo mein noodles or other asian style noodles
2 tsp toasted sesame oil
2 TBL peanut oil
8 ounces extra firm tofu, drained and cut into 1/2 inch dice
4 scallions chopped (I use onion if I don't have these)
2 1/2 cups shredded napa cabbage or bok choy (omit if you don't have this)

1 small carrot shredded

1/2 cup red pepper, diced
1 1/2 cups snow peas, strings removed (I use frozen peas and add them near the end most times)
1 garlic clove pressed
2 tsp peeled and minced fresh ginger
3 TBL low sodium tamari or other soy sauce

Directions:
1. Cook the noodles according to directions. Drain and add the seasame oil and toss to coat evenly. Set aside
2. Heat 1 TBL of the peanut oil in a large skillet or wok over medium-high heat. Add the tofu and stir fry until golden brown on all sides. Remove from skillet and set aside.
3. Reheat the skillet over medium-high heat with the remaining 1 TBL of peanut oil. Add the scallions and cabbage and stir fry for 1 minute to soften slightly. Add the carrot, snow peas, garlic and ginger and stir fry for 1 minute. Add 1 TBL of the tamari and stir fry until the veggies are tender, about 3 minutes. Add the noodles, tofu and remaining 2 TBL of tamari, tossing to combine. Serve hot.

This recipe is AMAZING. I just throw in whatever veggies I have on hand even if they aren't on the ingredient list and it turns out fabulous every time.

ENJOY!

Got (Almond) Milk?

Those of you that know me, know exactly where I stand on dairy.  It's fantastically delicious and I do cave from time to time to treat myself to it, BUT I do NOT think it's healthy!  I actually have some pretty graphic names for cow's milk and the foods that are made from it.  I do think dairy is yummy, but I don't incorporate it into my regular diet.  It's a "treat" for me from time to time, but I'm so over it, really. 

There are so many healthy alternatives to cow's milk-based dairy products out there, that there really is no need for it.  I find it to be a little strange that we frown on the mother still breastfeeding her toddler, but that it is OK to be a  human still breastfeeding from cows as adults.  It's disturbing to me to think about the details behind drinking another mammal's milk.  Breastmilk from any mammal is intended for one thing---fattening up the mammal's baby to help brain development and support the high rate of speed that mammal is growing at that age.  It also helps to keep the baby from getting sick by passing down antibodies from mom to baby.  It really is a beautiful thing IF the one drinking the milk is that mammal's BABY.

I should also mention that what lands in the bucket with the milk, (blood/puss from the raw nipples of cows being milked mechanically to no end) ends up in our bodies too!  Then we take a process called pasteurization and throw that into the mix.  I know that it's done to take unhealthy bacteria out of the milk, but it also removes A LOT of the nutritional value in the milk (very important enzymes, like lactase are diminished).  This breakdown really impacts our society by causing things like lactose intolerance because our pancreas doesn't always produce enough of these enzymes naturally.

A study at Yale even confirmed that the countries in this world that consume the most dairy products also have the highest rates of osteoporosis.  How could this be?  Doesn't milk do a body good?  Aren't we supposed to have like 3 or 4 servings of this stuff a day?  Don't be fooled by the food pyramid.  Just think about who is paying for all those "Got Milk?" ads!

I'm not sure if you've ever really thought about dairy this way and I don't want you to think that I look down upon those who consume it.  I like to create awareness about what we are putting in our bodies.  I also like to take responsibility for what I put in my body and the bodies of my children.  There are a TON of alternatives that taste super yummy and that provide WAY more nutritional value than dairy!  There is WAY more calcium, for example, in almond milk than in cow's milk.  There is about 276mg of calcium in 1 serving of cow's milk BUT there's a WHOPPING 459mg of calcium in 1 serving of almond milk!  Non-dairy products provide the same (or more) nutrients to our bodies.

Here are some of the things I choose to incorporate into my regular diet:

• Almond milk
• Soy milk
• Rice milk
• Oat milk
• Daiya cheese (cheddar and mozzarella...and YES it does melt and stretch like cheese...also SOY FREE naturally. Those of you who have tried soy based non-dairy cheeses, don't be afraid...this stuff is creamy and DELISH!)
• Rice or non-dairy based yogurt
• Turtle mountain ice cream (they even have a dairy free/gluten free Cookie Dough ice cream...AMAZING!)
• Tofutti cream cheese, sour cream and ice cream products (these have gluten, so we don't eat them here anymore, but I do recommend them if you do not have a gluten issue in your home).

Please consider taking a day during the week and call it your "Dairy-FREE Day".  Your body will thank you!