Archive for s(t)oup/stew

healthy food blogs

2012/01/03 at 00:00 · Filed under cook book, cooking, cooking tips, food, health, healthy, house/kitchen, recipe, s(t)oup/stew, tv/web

found this list of healthy blogs and taking a quick brows, they are really impressive. i can’t wait to learn more from them!

  1. 101 Cookbooks. This is the blog that always comes up first when people talk about healthy eating blogs. Half of the appeal is the gorgeous photos! But along with healthy recipes the blog also has a page on building a “natural foods pantry.”
  2. My Life Runs on Food. Sanura Williams’ blog is another a treasure trove of inspiring food photos with quick, healthy recipes. Her blackeye pea and pearl barley salad is a totally unexpected take on the New Year’s traditional staple.
  3. Marcus Samuelsson. Not all of the recipes on the celebrity chef’s blog are his own, but they’re all consistently loaded with fresh, scrumptious-looking veggies. Right now the blog has a few posts up on healthy New Year’s resolutions.
  4. Seriously Soupy. What do we feel like eating in the winter? Chocolate pudding. Macaroni & cheese. Soup! That’s right, a blog dedicated just to soup recipes — all from scratch using loads of good-for-you ingredients.
  5. Kath Eats Real Food. This one comes up a lot — a healthy food blog written by a dietitian. No weird, expensive diet foods from a box. Just whole-foods cooking.
  6. Skinnytaste. Crock-Pot chicken enchilada soup, Thai coconut curry shrimp, pasta and broccoli — no suffering for health here. And the writer is a mom, so she knows all about making veggies taste good for the little people.
  7. The Picky Eater. A healthy food blog for “normal people” has a recipe page that makes it easy for you to find dinner inspiration.
  8. Cheap, Healthy, Good. I’ve read a lot of recommendations for this blog. At the end of her posts, she calculates the calories and the cost of the recipe.
  9. Gojee. This isn’t exactly a “healthy food” blog, but you can use it that way. Plug in an ingredient — say, Swiss chard or beets — and Gojee will search for recipes with that ingredient from its database of pre-selected (for deliciousness) blogs. The more you use Gojee, the better Gojee gets to know you and your tastes, which means you’ll get more and more search results that cater to your tastes.
  10. Clean Eating Magazine. This isn’t exactly a blog, either, but the magazine’s website is loaded with healthy recipes. You can even look them up by category — 20 minutes or less, budget, dinner tonight.

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read article on Yahoo! Shine from The Stir: 10 Healthy Food Blogs that Will Make Keeping Your Resolutions Easy

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healthy ingredients swap

2011/12/09 at 01:00 · Filed under beverage, cheese, cooking, cooking tips, dessert, education, food, health, healthy, ice cream/sorbet/froyo, meat-beef, pasta/noodles, potato, recipe, s(t)oup/stew, salad, tv/web

with simple food swaps, everything you already eat can have a place in a healthy lifestyle by replacing high-calorie and unhealthy ingredients with good-for-you items that taste just as delicious.

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Caesar Salad

Swap out: Bottled Caesar dressing
Swap in: Simple homemade Caesar dressing

Ingredients

  • 1/4 cups pasteurized egg substitute
  • 1 clove garlic, minced
  • 1-1/2 teaspoon anchovy paste
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon Worcestershire sauce
  • 2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup fresh Parmesan
  • 8 cups romaine lettuce coarsely cut

Preparation

In small bowl, whisk together egg substitute; garlic, anchovy paste, Dijon mustard, Worcestershire sauce and lemon juice. Slowly add olive oil in a steady stream, whisking until combined. Stir in fresh Parmesan. Toss romaine lettuce with dressing. Serves 4.

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Candied Sweet Potato

Swap out: Brown sugar, marshmallows, butter
Swap in: Maple syrup, olive oil

Ingredients

  • 4 med sweet potatoes
  • 1 tablespoon olive oil
  • 1/4 cup pure maple syrup
  • 1/4 teaspoon salt
  • 1/2 tsp cinnamon
  • a pinch of nutmeg
  • 1/4 cup chopped pecans
  • Special equipment: 13″ x 9″ baking dish

Preparation

Preheat oven to 375°F. Wash and peel sweet potatoes and cut into 1″ pieces. Toss in large bowl with olive oil, pure maple syrup, salt, cinnamon, a pinch of nutmeg, and pecans.

Place mixture in 13″ x 9″ baking dish and roast until fork-tender, about 40 minutes. Serves 4.

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Macaroni and Cheese

Swap out: Powdered cheese, whole milk, butter
Swap in: Butternut squash, fat-free milk, reduced-fat cheddar cheese

Ingredients

  • 8 ounce whole wheat rotini
  • 1/2 c fat-free milk
  • 1/2 (12 ounce) package frozen butternut squash
  • 1 cup shredded reduced-fat Cheddar cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon dry mustard
  • ground pepper to taste
  • 1 tablespoon Parmesan
  • bread crumbs
  • Special equipment: 8″ x 8″ baking dish

Preparation

Prepare whole wheat rotini according to package directions.

In medium saucepan, simmer milk with butternut squash until combined. Remove from heat and mix with Cheddar cheese, salt, dry mustard, and pepper to taste.

Pour drained pasta into baking dish, stir in cheese mixture, and top with Parmesan and bread crumbs. Bake at 375°F for 20 minutes. Serves 4.

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Pumpkin Pie

Swap out: Store-bought pie crust
Swap in: Quick graham cracker crust

Ingredients

  • cooking spray
  • 3 tablespoons wheat germ
  • 2 tablespoons ground flaxseed
  • 2 graham cracker 2-1/2″ squares, crushed
  • 2 large eggs
  • 1 (15-ounce) can plain pumpkin puree
  • 1 (12-ounce) can fat-free evaporated milk
  • 2/3 cup packed brown sugar
  • 1-1/2 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 3/4 cup nonfat Greek yogurt
  • 1/4 cup pure maple syrup
  • Special equipment: 12-cup nonstick muffin pan

Preparation

Preheat oven to 375 degrees F and coat 12-cup nonstick muffin pan with cooking spray.

In small bowl, combine wheat germ, ground flaxseed, and crushed graham cracker squares. Add 1 heaping teaspoon of the mixture to each muffin cup.

Whisk eggs and stir in plain pumpkin puree, fat-free evaporated milk, brown sugar, 1 1/2 tsp pumpkin pie spice, and vanilla extract.

Pour evenly into cups. Bake 30 to 35 minutes, or until sides are set and filling jiggles slightly.

Mix nonfat Greek yogurt with pure maple syrup. Keep cool in the fridge.

Let pies rest 10 to 15 minutes before removing from tins; top each with a dollop of the maple-yogurt mixture. Serves 12.

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Creamy Tomato Soup

Swap out: Heavy cream, regular chicken broth
Swap in: 2% milk, white beans, low-sodium chicken broth

Ingredients

  • 2 (14.5-ounce) cans low-sodium chicken broth
  • 1 (28-ounce) bottle crushed tomatoes
  • several bay leaves
  • 1 cup cannellini beans, rinsed and drained
  • 1 cup skim milk
  • sea salt and freshly ground black pepper, to taste

Preparation

Combine chicken broth, crushed tomatoes, and several bay leaves in medium saucepan over medium heat. In small bowl, mash rinsed and drained cannellini beans with the back of a spoon and set aside.

When soup bubbles, stir in milk and reduce heat to low. Season to taste with a little salt and freshly ground black pepper and simmer about 15 minutes, stirring occasionally. Remove and discard bay leaves and stir in mashed beans.

In small batches, puree soup in a blender. Serves 4.

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Mashed Potato

Swap out: Heavy Cream
Swap in: Low-fat buttermilk

Ingredients

  • 2 pound cubed Yukon Gold potatoes
  • sea salt and ground pepper, to taste
  • 1 cup low-fat cultured buttermilk
  • 1-1/2 tablespoon margarine in a tub
  • 2 tablespoon chopped chives

Preparation

Put Yukon Gold potatoes in a large pot. Bring to a boil over medium-high heat and cook until the potatoes are tender, about 20 minutes.

Warm low-fat cultured buttermilk in a saucepan over low heat, being careful not to overheat. In a large bowl, mash the potatoes and pour in buttermilk.

Season with salt and pepper and finish with 1-1/2 tablespoon margarine. Top with chopped chives. Serves 4.

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Meatloaf

Swap out: Ground beef, plain breadcrumbs
Swap in: Ground turkey, quick-cooking instant oats, frozen chopped spinach

Ingredients

  • 1 pound extra-lean ground turkey
  • 2 large eggs
  • 1/2 cup instant oats
  • 1/2 cup low-sodium BBQ sauce, divided
  • 1/2 cup chopped onion
  • 10 ounce frozen, chopped spinach, thawed and drained
  • 1/2 teaspoon pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon Worcestershire sauce
  • Special equipment: nonstick 9″ x 5″ loaf pan

Preparation

Preheat oven to 350 degrees F and coat a nonstick 9″ x 5″ loaf pan with cooking spray.

In a medium bowl, mix together extra-lean ground turkey, eggs, instant oats, 1/4 cup BBQ sauce, chopped onion, spinach, pepper, dried thyme, and Worcestershire sauce.

Place the meat mixture into the pan and shape so it’s even. Pour remaining 1/4 cup BBQ sauce over top of loaf and bake for 1 hour, or until a thermometer inserted in the center reads at least 160 degrees F. Serves 4.

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Cosmopolitan

Swap out: Store-bought Cosmopolitan mix
Swap in: Cranberry juice, lime juice, agave nectar

Ingredients

  • 1 ounce vodka
  • 1 teaspoon agave nectar
  • 1 ounce cranberry juice
  • 1/2 ounce fresh lime juice
  • 1 lime, cut in slices
  • Special equipment: cocktail shaker

Preparation

Combine vodka with agave nectar, fresh lime juice, and cranberry juice in cocktail shaker. Add ice, shake, and garnish with lime. Serves 1.

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Frozen Margarita

Swap out: Sugar-laden store-bought mix
Swap in: Zero-calorie mixers, fresh limes, agave nectar

Ingredients

  • 1/2 cup seltzer water
  • 1/2 shot each tequila
  • 1/2 shot triple sec
  • 1/4 cup fresh lime juice
  • 1 teaspoon of agave nectar
  • Ice, shake
  • 1 lime, cut in slices

Preparation

Combine seltzer water with tequila and triple sec, fresh lime juice, and agave nectar.

Add ice, shake, and garnish with lime slices.

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Ice Cream with Strawberry Topping

Swap out: Hershey’s strawberry syrup
Swap in: Strawberry compote

Ingredients

  • 4 cups frozen strawberries
  • 2 tablespoons honey
  • 2 cups vanilla ice cream

Preparation

Warm frozen strawberries with honey in a saucepan over medium heat until soft and tender. Let cool until sauce thickens.

Divide vanilla ice cream into four bowls and top each with strawberry compote. Serves 4.

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read article on Yahoo! Shine by Stephanie Breakstone from Prevention: Ingredient Swaps for Weight Loss

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curried corn bisque

2011/11/24 at 02:00 · Filed under cooking, corn, food, recipe, s(t)oup/stew, spices/herbs, tv/web, vegetable/fruit-savory, vegetarian

for the starter to my thanksgiving dinner, i made a curried corn bisque.

i really enjoyed this spicy sweet soup which has the heat from the tabasco and curry powder as well as the sweet from the corn. what a great combo!

Ingredients

  • 2 teaspoons canola oil
  • 1 cup fresh or frozen chopped onions
  • 1-1/2 tablespoons curry powder
  • 1-1/2 tablespoon turmeric
  • 1 teaspoon hot sauce, or to taste
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon freshly ground pepper
  • 2 (16-ounce) packages frozen corn - or -
    3 (10-ounce) boxes frozen corn
  • 2 cups low sodium vegetable broth
  • 2 cups water
  • 1 cup “lite” coconut milk – or -
    1 cup skim milk + 1/2 teaspoon coconut extract

Preparation

Heat oil in a large saucepan over medium-high heat. Add onions and cook, stirring occasionally, until soft, about 3 minutes. Add spices, hot sauce, salt and pepper and stir to coat the onions. Stir in corn, broth and water; increase the heat to high and bring the mixture to a boil. Remove from the heat and puree in a blender or food processor (in batches, if necessary) into a homogeneous mixture that still has some texture. Pour the soup into a clean pot, add coconut milk and heat through. Serve hot or cold.

MAKE AHEAD TIP
Cover and refrigerate for up to 2 days or freeze for up to 2 months.

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original recipe from EatingWell: Curried Corn Bisque

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michelle obama’s cookbook

2011/10/25 at 00:00 · Filed under cheese, cook book, cooking, dessert, education, environmental, food, fruit/vegetable-sweet, grains/oats/wheats, health, healthy, meat-chicken/turkey, organic/sustainable, pasta/noodles, recipe, s(t)oup/stew, salad, spices/herbs, tv/web, vegetable/fruit-savory

American Grown on sale April 10, 2012, combines veggie growing tips with recipes inspired by first lady michelle obama’s White House garden.she’ll use the garden’s offerings as the starting point for seed-sowing, recipe ideas and personal anecdotes and photos the Obamas’ home-base.

the aim of the book is to show how “increased access to healthy, affordable food can promote better eating habits and improve health of families and communities across America,” according to the publishers at Random House, who will donate all the profits to an unnamed charity.

during a tour of the not-so-secret garden, officials passed out a pamphlet with recipes created with Michelle’s veggies in the White House kitchen, and served to the Obama family on a fairly regular basis.

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BROCCOLI SOUP (serves 6)

Ingredients

  • 1 large onion, diced
  • 1 stalk celery, diced
  • 3 cloves garlic, minced
  • 1 tablespoon butter
  • 3 heads broccoli
  • 6 cups light chicken stock
  • salt and pepper to taste
  • cayenne pepper to taste

Preparation

Saute the onion, celery, and garlic in butter until translucent.

Trim the broccoli to 1-inch pieces and blanch them in salty water. Add broccoli to vegetable mixture. Add chicken stock. Simmer for 10 minutes. Simmer for 10 minutes then pass the mixture through a strainer.

Season soup to taste with salt, pepper, and cayenne.

Serve hot.

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CAULIFLOWER MAC AND CHEESE (serves 4 or more)

Ingredients

  • 1 pound penne pasta
  • 1 cup 2 percent or skim milk
  • 1 pound shredded cheddar cheese
  • 1/2 head cauliflower, cut into florets
  • 1/4 cup parmesan cheese
  • 1 tablespoon chopped parsley
  • salt and pepper to taste

Preparation

Bring salted water to a boil and cook the pasta until al dente. In the meantime, cook the cauliflower until soft and transfer to a blender to puree.

In a medium-size pan, combine the pasta and hot cauliflower puree. Add the milk and cheese, and season with salt and pepper to taste.

Sprinkle with chopped parsley, and serve immediately while hot.

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GRILLED CHICKEN SALAD WITH CHICKEN SALAD WITH HERB SHERRY VINAIGRETTE (serves 6)

Ingredients

For the salad

  • 2 pounds assorted seasonal garden greens like arugula and and baby spinach
  • 6 chicken breasts (6 ounces each)
  • 1 tablespoon thyme
  • zest from 1 lemon
  • 6 sprigs chives, chopped

For the vinaigrette

  • 1 cup sherry vinegar
  • juice from 2 lemons
  • 1 shallot, finely minced
  • 1 tablespoon fresh oregano, minced
  • 1 tablespoon fresh basil, chopped
  • 2 tablespoons honey
  • 1 cup extra virgin olive oil
  • salt and pepper to taste

Preparation

Combine sherry vinegar, lemon juice, shallots, oregano, basil, and honey in a bowl. Slowly whisk in olive oil until the mixture is emuslified. Chill.

Wash greens, and set aside.

Marinate chicken with lemon, thyme, and olive oil. Season with salt and pepper and then grill.

Serve chicken on a bed of greens, drizzled with vinaigrette.

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WARMED BAKED APPLES WITH DRIED CHERRIES, RAISINS, AND BLUEBERRIES (serves 6)

Ingredients

  • 6 Golden Delicious or Granny Smith apples
  • 3 tablespoons frozen orange juice concentrate
  • 1 cup mixed dried cherries, blueberries, and raisins
  • 1/2 cup light brown sugar
  • 6 teaspoons honey
  • 2 tablespoons safflower or canola oil

Preparation

Brush 6 cupcake molds or a muffin tray with oil to prevent sticking.

Remove the stem and core of each apple with a melon baller. Poke a few holes into the top of the apple with a fork, and place apple in cupcake molds or muffin tray.

Place half a tablespoon of orange juice concentrate into the center of each apple. Fill each apple with dried fruits and sprinkle brown sugar over the tops. Drizzle with honey and bake at 300 degrees F for 30 minutes or until apples are soft. Serve warm.

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FRUIT AND OATMEAL BARS (serves 9)

Ingredients

  • 6 tablespoons grape-seed oil, or other neutral oil, plus extra for brushing the pan
  • 2 cups quick oats
  • 1/2 cup mixed seeds (such as pumpkin seeds, sunflower seeds, and sesame seeds)
  • 1/2 cup honey
  • 1/3 cup dark brown sugar
  • 1/3 cup pure maple syrup
  • pinch of salt
  • 1 1/2 cups mixed dried fruit (such as cranberries, raisins, cherries, apricots, papaya, and pineapple. Use at least three kinds, and cut large fruits into dime-size pieces)
  • 1 teaspoon ground cardamom or cinnamon

Preparation

Heat oven to 350 degrees F. Line a 9-inch square baking pan with parchment paper or foil, letting a few inches hang over the sides of the pan. Brush with oil.

Spread oats and seeds on another baking pan and toast in the oven until they’re golden and fragrant, about 6 to 8 minutes, shaking the pan once during toasting.

In a sauce pan, combine oil, honey, brown sugar, maple syrup, and salt. Stir over medium heat until smooth and hot. Transfer toasted oats and seeds to a large mixing bowl. Pour the hot sugar mixture over the oats and seeds and stir until well combined.

While the mixture is warm, transfer it to the prepared pan, pressing it into the pan easily with an offset spatula. Bake until brown, 25 to 30 minutes. Transfer pan to a wire rack and allow it to cool completely.

Using the overhanging foil or parchment paper, lift the fruit and oat mixture out of the pan and place on a work surface. Cut into 1 1/2-inch by 3-inch bars.

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All recipes courtesy of “Healthy Recipes from the White House to You.”

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read article on Yahoo! Shine by Piper Weiss from Shine: Michelle Obama: celebrity chef? First lady’s cookbook to share homegrown recipes

buy Michelle Obama’s cookbook, American Grown, when it comes out on April 10, 2012

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curried winter vegetable stoup 2

2011/10/04 at 00:00 · Filed under bean/soy/tofu, cooking, cooking tips, food, fruit/vegetable-sweet, grains/oats/wheats, healthy, lactose-intolerant, recipe, s(t)oup/stew, tv/web, vegetable/fruit-savory, vegetarian

ever since i made rachael ray’s curried winter vegetable stoup over 2 years ago, it has become an annual winter staple and i make it half a dozen times every winter. it is just so flavorful, hearty and delicious!

because i’ve made it so many times, i would add or substitute different vegetables in the stoup, which is a wonderful thing about cooking. you can change a recipe to suit your taste or health needs. in the past, i’ve added tofu and mushrooms but my newest ingredient i’m excited about: quinoa. so here is version 2 of rachael ray’s curried winter stoup. who knows, in a few years, there may be a version 3!

Ingredients

  • 64-ounces low sodium vegetable stock
  • 1 large head cauliflower, cored and cut into florets
  • 1 large onion, chopped
  • 1 head garlic, chopped
  • 2 packages of firm tofu (see cooking tip below)
  • 2 red bell pepper, chopped
  • 1 (15-ounce) can chickpeas
  • 1 box of cremini mushrooms, cut into quarters
  • 4-ounces mild yellow curry paste, more if desired
  • 6-ounces sweet mango chutney – or – major grey chutney
  • 32-ounces of fire-roasted or diced tomatoes
  • 1/2 box quinoa
  • 10-ounce bag of spinach – or - 1 bunch of watercress (see cooking tip below)
  • 1 slice of multigrain or 100% whole wheat toast per bowl, if desired

Preparation

In a large pot over medium heat add 24-ounces vegetable stock and the cauliflower. Allow the cauliflower to soften for 10 minutes. Add onions, garlic, tofu, chick peas, red bell pepper and mushrooms. Cook for another 5 minutes. Save 1 cup of vegetable stock and add the rest of the vegetable stock into the pot. Bring up to a simmer, stirring now and then.

In a medium bowl, add curry paste, mango chutney and the saved 1 cup of vegetable stock and mix (if there are large chunks of mango and you want to smoothen, you can puree the mixture in a a food processor or blender). Add the curry mixture to the pot along with the fire-roasted or diced tomatoes and bring to a bubble and simmer for 10-15 minutes. Finally, add quinoa and allow it to cook until softened. Let the stoup simmer until the veggies and quinoa are nice and tender and the flavors have melded together. If including watercress add 5 – 10 minutes before serving. If including spinach add 1 minute before serving.

Ladle up a good amount of the stoup into a bowl and serve. You can enjoy on its own or with a slice of multigrain or 100% whole wheat toast.

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original recipe from Rachael Ray’s daytime talk show: Curried Winter Vegetable Stoup

* try my first version of rachael ray’s curried winter vegetable stoup

COOKING TIP
I have read that the combination of tofu and spinach can  be a little testy on your stomach so if you use tofu, substitute spinach with watercress.

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5 foods that can trigger a stroke

2011/09/06 at 01:00 · Filed under bean/soy/tofu, beverage, bread/crackers/muffin, education, food, health, meat-beef, meat-chicken/turkey, s(t)oup/stew, sandwiches/wraps, seafood-fish, snacks/appetizers, tv/web

stroke is the number-three killer in the U.S. a stroke occurs when a blood vessel in or leading to the brain bursts or is blocked by a blood clot, starving brain cells of oxygen and nutrients. jere are five foods that cause the damage that leads to stroke.

1. Crackers, chips, and store-bought pastries and baked goods
Aim to limit trans fats to no more than 1 or 2 grams a day — and preferably none. Avoid fast-food French fries and other fried menu items and study packaged food labels closely. Bake your own cookies, cakes, and other snacks. Search out “health-food” alternative snacks, such as Terra brand potato chips and traditional whole grain crackers such as those made by Finn, Wasa, AkMak, Ryvita, and Lavasch.

2. Smoked and processed meats
Preserving processes are packed with sodium which damage blood vessels, causing arteries to harden and narrow. Switch from a smoked turkey or ham sandwich to tuna, peanut butter, or other choices several days a week. Or cook turkey and chicken yourself and slice it thin for sandwiches.

3. Diet soda
Substitute more water for soda in your daily diet. Alternatives are lemonade, iced tea, or juice.

4. Red meat
Aim to substitute more poultry – particularly white meat – and fish, which are low in heme iron, for red meat. Also, choose the heart-healthiest sources of protein whenever you can, especially beans, legumes, nuts, tofu, and nonfat dairy.

5. Canned soup and prepared foods
American Heart and Stroke Association recommends less than 1,500 mg of sodium daily. Salt, or sodium as it’s called on food labels, directly affects stroke risk. Sodium wears many tricky disguises – some common, safe-sounding ingredients that really mean salt: baking soda, baking powder, MSG (monosodium glutamate), disodium phosphate, sodium alginate. Make your own homemade soups and entrees, then freeze individual serving-sized portions. Buy low-sodium varieties, but read labels carefully, since not all products marked “low sodium” live up to that promise.

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read article on Yahoo! Health by Melanie Haiken, Caring.com: 5 Foods That Can Trigger a Stroke

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chilli con jamie

2011/08/08 at 01:00 · Filed under caffeine, cooking, food, fruit/vegetable-sweet, healthy, lactose-intolerant, recipe, s(t)oup/stew, sauce/gravy/dressing, spices/herbs, tv/web, vegetable/fruit-savory

i found this recipe on jamie oliver’s food revolution site a few months ago and i finally made it tonight. jamie oliver’s touch is much lighter and healthier but still quite tasty.

my first try at this recipe came out much soupier than it looked on jamie’s site, perhaps because i added mushrooms to the recipe.

Ingredients

  • 2 cups hot coffee, decaffeinated if needed – or -
    2 cups beef or vegetable stock
  • 1 large dried chile (ancho, chipotle, or guajillo)
  • 1 tablespoon olive or canola oil
  • 2 teaspoons ground cumin
  • 2 teaspoons smoked paprika
  • 1/2 teaspoon dried oregano
  • 1 fresh bay leaf
  • 1 red onion, peeled and diced
  • 1 red, yellow, or orange bell pepper, seeded and sliced
  • 1 pound lean ground beef, 85/15 – or – 90/10
  • 1 fresh chile
  • 1/2 cinnamon stick
  • 2-6 cloves garlic, peeled and thinly sliced
  • pinch of sea salt
  • freshly ground black pepper, to taste
  • 14-ounce can of diced tomatoes
  • 1 tablespoon molasses or dark brown sugar, optional
  • 15-ounce can of beans (kidney, butter, or pinto), drained and rinsed
  • 8 crimini mushrooms, chopped

Preparation

Make your coffee and, while it’s hot, soak the dried chile in it for a few minutes to let it rehydrate.

Meanwhile, put a medium saucepan on a low heat and add a lug of olive oil, the cumin, paprika, oregano, bay leaf, onion and bell pepper. Fry for 5 to 10 minutes, until the onions have softened.

Add the ground beef breaking it up with a spoon as you go and cook for about 5 minutes, or until browned.

Seed and chop your fresh chile. Slice up the rehydrated chile and add to the pan along with half the chopped fresh chile, the cinnamon stick, sliced garlic, a small pinch of the salt and pepper, and a splash of the chile-infused coffee. Stir, then add the rest of the coffee, the canned tomatoes, and the molasses or sugar. Simmer for 10 minutes.

Add the beans and mushrooms, if desired. Cook for 20 minutes. If it starts to look too thick, add a tablespoon or two of water.

Have a taste and season well with the remaining salt and pepper. If you require a bit more heat, this is the time to add the seeds and chop the rest of your fresh chiles and stir them in.

Remove cinnamon stick. Serve and enjoy with rice or bread.

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original recipe from Jamie Oliver Food Revolution: Chilli con Jamie

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feed your allergies

2011/05/26 at 00:00 · Filed under cooking, education, food, fruit/vegetable-sweet, healthy, recipe, s(t)oup/stew, spices/herbs, tv/web, vegetable/fruit-savory

if you, like me, have been suffering from allergies this spring, you are in desperate need of relief! besides praying for rain to wash away the pollen, it would be nice to have other natural remedies. so is helpful to learn that there are foods and herbs out there that may provide natural allergy relief:

1. Broccoli

Broccoli’s high in allergy-relieving vitamin C and it’s a member of the crucifer family, plants that have been shown to clear out blocked-up sinuses. Researchers have found about 500 milligrams (mg) of vitamin C a day can ease allergy symptoms, and just one cup of raw broccoli packs about 80 mg.

2. Citrus Fruits

To hit that 500-milligram vitamin C level from whole food sources, you can also turn to oranges, grapefruit, lemons, and limes. A large orange contains nearly 100 mg of C, while half of a large grapefruit contains about 60 mg.

3. Kale

Kale is a member of the crucifer family and it is also rich in the carotenoid department, pigments believed to aid in fighting allergy symptoms.

4. Collard Greens

Collard greens’ phytochemical content, mainly, carotenoids, eases allergy issues. To increase the amount of carotenoids your body absorbs, eat the veggie with some sort of fat source, i.e. lightly cook it in olive oil.

5. Stinging Nettle

Stinging nettle helps stifle inflammation that occurs when you’re experiencing allergy symptoms. Stinging nettle contains histamine, the chemical your body produces during an allergic reaction, so it helps you acquire tolerance. Look for 500-mg freeze-dried nettle capsules in your natural health store, and take three times a day. Long-term use of the herb is not recommended, since it can deplete your potassium stores.

6. Butterbur

Leaves and roots of the butterbur shrub contain compounds called petasines, which can block some reactions that spark allergies. Its use is not generally recommended for young children, people older than 65, or those with ragweed allergies. It may also cause liver damage. But it’s also been shown to relieve sneezing, itching, runny nose, stuffiness, and watery eyes in just five days.

7. Elderberries

Immune-strengthening elderberries are often hailed as a natural flu treatment, but the berries serve a purpose in natural allergy relief, too. Try elderberry wine, juice, or jam to tap the fruit’s beneficial flavonoids that reduce inflammation.

8. Onions and Garlic

Quercetin is another secret weapon that helps fight allergies by acting like an antihistamine. Onions and garlic are packed with quercetin.

9. Parsley

According to Michael Castleman, author of The New Healing Herbs (Rodale, 2009), parsley inhibits the secretion of allergy-inducing histamine.

10. Anti-Allergy Soup

In The Green Pharmacy Guide to Healing Foods: Proven Natural Remedies to Treat and Prevent More Than 80 Common Health Concerns (Rodale, 2008), herb expert James Duke, PhD, recommends this allergy-fighting soup recipe:

Ingredients

  • 1 onion
  • 1 clove garlic
  • 1/2 cup chopped leaves and diced taproots of evening primrose
  • 1 cup nettle
  • 1 cup of diced celery stalks
  • wine vinegar, black pepper, hot pepper, turmeric, curry powder, or celery seed, optional

Preparation

Boil an onion (with skin) and a clove of garlic. Add 1/2 cup chopped leaves and diced taproots of evening primrose.

After boiling for about 5 minutes, add a cup of nettle leaves and a cup of diced celery stalks, and boil gently for another 3 to 10 minutes.

Before eating, remove the onion skins and eat the soup it’s while still warm.

Season with wine vinegar, black pepper, hot pepper, turmeric, curry powder, or celery seed.

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read article on Yahoo! Health by Leah Zerbe, Rodale.com: Soothe Spring Allergies: 10 Food and Herb Fixes for Allergy Relief

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healthy packaged foods

2011/04/02 at 00:00 · Filed under beverage, bread/crackers/muffin, chips, cooking, food, healthy, meat-chicken/turkey, nuts, potato, recipe, retail, s(t)oup/stew, sauce/gravy/dressing, tv/web, yogurt

in our busy schedules, it would be hard to make everything from scratch. so, it is good to know that some packaged foods we can find in our local supermarkets are healthy. according to the editors of Prevention, here are twelve that are healthy, tasty, trans-free and low in sodium and sugar:

  1. Cereal:
    Ambrosial Venetian Vineyard Granola
    This sweet and crunchy organic granola wowed our tastebuds with its combination of walnuts, dates, and raisins. It packs in heart-healthy omega-3 fatty acids and 28 g of whole grains and has no added oil.
    Healthy highlights:Though it’s a little caloric, at 230 calories and 7 g of fat per 1/2 cup serving, it contains 5 g of fiber, 6 g of protein, and 10% of your daily dose of iron.
    Try it: Over yogurt or mixed with fat-free milk and fruit.
  2. Yogurt:
    Chobani Lemon 0% Greek Yogurt
    Creamy and decadent, the new flavor of this überpopular yogurt brand will have you licking the carton (we have). Its not-too-sweet citrus taste satisfies while still providing all the nutritional benefits of Greek yogurt.
    Healthy highlights:This nonfat yogurt contains 140 calories and provides you with nearly one-third of your daily intake of protein as well as 15% of your daily calcium.
    Try it: For breakfast, as a snack, or mixed with a teaspoon of honey for dessert.
  3. Wrap:
    Tumaro’s New York Deli Style Wrap – Pumpernickel
    With just 80 calories per serving, the pumpernickel variety is made from whole wheat flour and has a delicious deli flavor you don’t find in many wraps.
    Healthy highlights:This 10″ wrap contains 80 calories, 2.5 g of fat, and 10 g of fiber.
    Try it: Fill it with veggies, turkey, and a little mustard for a healthy lunch.
  4. Deli Meat:
    Applegate Farms Organic Roasted Turkey Breast
    This organic meat has a wholesome and delicious flavor that stands out among sliced turkey. It’s free of preservatives, antibiotics, and nitrates, so you can be sure that what’s going on your sandwich is as natural as possible.
    Healthy highlights:50 calories, 0 g fat, and 10 g protein per 2-ounce serving. Though a serving contains 360 mg of sodium, it is comparatively lower than other packaged sliced turkey breast.
    Try it: folded into a Tumaro’s Pumpernickel Wrap.
  5. Vegetarian Entrée:
    Amy’s Light and Lean Black Bean and Cheese Enchilada
    Frozen meals aren’t known for being healthy or necessarily tasty, but this new dish from Amy’s is both. The filling entrée contains only 240 calories, but our tasters said it kept them full for hours, and they loved the rich and bold Southwestern flavors.
    Healthy highlights:240 calories, 4.5 g fat, 480 mg sodium, 4 g fiber, 8 g protein, and 20% of a day’s vitamin A.
    Try it: For a convenient lunch or dinner. Boost veggie intake by pairing with a side salad.
  6. Soup:
    Trader Joe’s Organic Tomato & Roasted Red Pepper Soup Low-Sodium
    Thick and savory, this boxed soup is so delicious, you’d never know it was low in sodium. Katherine Tallmage, RD, author of Diet Simple, ranks it among one of the few packaged foods she regularly eats.
    Healthy highlights:100 calories, 3.5 g fat, 140 mg sodium, 2 g each fiber and protein, 10% vitamin A.
    Try it: With a grilled cheese sandwich.
  7. Kid-Friendly Dish:
    Dr. Praeger’s Sweet Potato Littles
    These adorable sweet potato bites will be devoured in seconds. Plus, with just a few ingredients in them, your family won’t be getting any unwanted extras. The dinosaur shapes may help win over the younger crowd, but the sweet flavor and crispy texture of these Littles are just as good for grown-ups.
    Healthy highlights:60 calories, 2 g fat, 85 mg sodium, and 16% vitamin A.
    Try it: As a side with sandwiches or as a snack.
  8. Chips:
    Laurel Hill Multigrain Chips
    If you have a chip craving, these babies will satisfy your need to munch and crunch. Brown rice, quinoa, flaxseed, and stone-ground yellow corn combine to add fiber to this snack, but what keeps you coming back for more is the light, crispy texture with the perfect hint of salt.
    Healthy highlights:140 calories, 6 g fat, 2 g fiber, and 80 mg sodium.
    Try it: With a light guacamole recipe.
  9. Bar:
    KIND Bars Pomegranate Blueberry Pistachio
    One look at this bar and you can actually see the almonds, cashews, blueberries, and raisins. Readers liked the tart and tangy taste that wasn’t “too sweet.” With 50% of vitamins A, C, and E, you can be sure you’re getting health boost in each bite.
    Healthy highlights:170 calories, 8 g fat, 4 g fiber, and 3 g protein.
    Try it: As a cure for the afternoon slump—they’re perfect to throw in your purse.
  10. Milk:
    Almond Breeze Original Unsweetened Almond Milk
    This rich and creamy beverage is gaining popularity not only for its taste but also its nutrition. With fewer calories than fat-free milk, you can get 20% of your calcium and 50% of your recommended intake of vitamin E.
    Healthy highlights:40 calories, 3 g fat, 25% vitamin D, and 20% calcium
    Try it: On your cereal or in your coffee and in low-cal smoothies
  11. Nut Butter:
    Barney Butter Almond Butter Snack Packs
    Almond butter lovers will literally go nuts for these 90-calorie portable packets that offer easy portion control, because nut butters can be high in calories.
    Healthy highlights:90 calories, 7.5 g fat, 0.75 g saturated fat, 3 g protein; contains vitamin E, iron, and magnesium.
    Try it: Spread some over a piece of whole wheat bread or use a bit of little almond butter to make a creamy milk shake.
  12. Marinara:
    Lucini Rustic Tomato Basil Sauce
    The ingredient list is full of whole foods – tomatoes, extra virgin olive oil, onions—and sweetened with carrot puree, not processed sugar. The low-carbon-footprint packaging is microwaveable and leaves you with an easy cleanup.
    Healthy highlights:80 calories, 4.5 g fat, 380 mg sodium, and 20% vitamin C.
    Try it: In Vegetarian Lasagna Bundles or Tricolor Pasta Casserole.

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read article on Yahoo! Shine from The Editors of Prevention: 12 Ridiculously healthy packaged foods

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m’s tomato chicken soup

2011/02/21 at 00:00 · Filed under cooking, corn, food, healthy, lactose-intolerant, meat-chicken/turkey, mushroom, recipe, s(t)oup/stew, vegetable/fruit-savory

i love m’s chicken & vegetable soup and since it’s winter, we have it often! m often adds different ingredients to spruce it up but today it went in a different direction! so here’s m’s new chicken soup with an added tomato base. i still like m’s chicken & vegetable soup best but this is my second favorite!

Ingredients

  • 3 to 4 chicken thighs with bone ~ remove skin for light, low fat soup
  • 1 large daikon radish, peeled and cut into chunks
  • 6 carrots peeled and cut in chunks
  • 6 celery stalks cut in half
  • 2 large onions cut into quarters
  • 3 tomatoes, cut into quarters
  • 10 cremini mushrooms, cut into quarters
  • 6 half corn-on-the-cob (frozen)
  • 2 cups tomato sauce

Preparation

Fill a large soup pot filled 2/3 with water and bring to a boil (in medium high heat). After water boils, add turnip, carrots and chicken. Stir ingredients together periodically and let cook for 1/2 hour. Add rest of the vegetables. Bring back to a boil.

Add tomato soup to the pot and mix. Continue to stir periodically. After the soup boils, lower to medium low heat and cover the pot. Allow soup to cook for another hour.

Add sea salt and/or hot sauce to taste. Serve with rice or toast.

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