Sunday Nourishment...

 

"A good meal soothes the soul as it regenerates the body."

Frederick W. Hackwood

Find a meal this Sunday homemade or bought that will sooth your soul...

Saturday "Supper"... Freezer to Crock Pot Meals

http://www.sixsistersstuff.com/2013/02/10-slow-cooker-freezer-meals-in-less.html

http://www.thebusybudgetingmama.com/2013/01/freezer-crock-pot-meals-prep-day/ 

http://www.mommysfabulousfinds.com/2013/10/easy-crock-pot-freezer-meals-2.html 

Check the links above to see how many meals you can make that go from freezer to crock pot. Saturday can be your day to you make up a weeks worth of meals and then each day pull one out of the freezer and let it cook while you do other things. 

 

Couldn't be easier!!!

Friday "Food Facts"... Jam, Jelly, Preserves

 

 What's the difference between Jam, Jelly and Preserves?

 

Jam -  the fruit is from the crushed fruit or fruit pulp often including the seeds

Jelly - is made only from the juice of fruit. The fruit is crushed and then everything is strained out but the juice.

Preserves - larger pieces of fruit are used

Here are recipe idea to make with Jelly, Jam and Preservers  http://www.yummly.com/recipes/cooking-with-jelly
 

Wednesday "Words"... Trail Mix

  http://www.mynaturalfamily.com/recipes/snacks-recipes/make-healthy-trail-mix-recipe/

http://blog.zisboombah.com/2012/07/11/grab-and-go-snacks-homemade-trail-mix-recipes-kids-can-make/ 

http://www.examiner.com/article/celebrate-national-trail-mix-day-12-healthy-trail-mix-recipes 

http://100caloriebags.com/magazine/100-calorie-trail-mix.php 

http://www.food.com/recipe/texas-cowpoke-trail-mix-15711 

       What does Nuts, Seeds, Dried fruit, Pretzels, Chocolate, spices all mixed together make? A delicious trail mix. Above are some links to help with ideas on making your own. After you make up a large batch, separate them out into small snack size portions and keep them in your car, in your purse and your lunch bag. I always have nuts in my car for those unexpected times when I'm out later then expected and get hungry.
       An alternative to a handful of trail mix are some Trail Mix Muffins http://bakingbites.com/2008/08/trail-mix-muffins/ .

Trail mix is a fun food to play with. You can add whatever tickles your fancy!

Tuesday "Try"... Salmon

 A busy day calls for a simple and quick meal. So I had this can of Wild Caught Salmon on my pantry shelf. I opened it up and mixed together some salmon patties.

Then I already had a kale salad made up in the refrigerator, so I made a a sauce of mayo, dill and lemon juice to put on the salmon patties... magic! Dinner is served in no time.

Salmon Patties

1 15oz can wild caught salmon

1 egg

2 Tb. mayo

1 tsp. mustard

1/4 cup finely cut onion

1/2 cup shredded carrots

1/4 - 1/2 cup of bread crumbs

1 Tb. fresh squeezed lemon juice

1/2 tsp. garlic powder

salt and pepper to taste

Sauce

2-4 Tb. Mayonaise

1/4 -1/2 tsp. dill

1 Tb. fresh squeezed lemon juice

Mix all ingredients together - form into patties and fry in small amount of butter and oil.

Add any other spices that you like - tailor them to your taste. 

Don't be afraid to "play with your food"

Monday " Mention"... Environmental Working Group

http://www.ewg.org/foodscores 

http://www.ewg.org/foodscores/content/ewg-food-scores-state-of-americas-food-landscape

     The Environmental Working group had developed a data base you can access on your computer or phone to help with making healthier options when shopping at the grocery store. There are catagories to pick from and you put your product in their data base you they will give you a score based on different factors. So if you have a concern with a particular product in your cabinet and wondering if it's a healthy choice, put it in the data base and see the results. It's nice to have a tool that helps cut down on some of the confusion and buzz words when trying to pick and choose foods that will nourish our bodies.

EWG's Food Scores just took the work out of grocery shopping for me!: EWG's Food Scores rates more than 80,000 foods in a simple, searchable online format to empower people to shop smarter and eat healthier. Each item in the database is scored based on three factors: nutrition, ingredient concerns and degree of processing. a href='http://ewg.org/foodscores/'Check it out and see how your favorite foods score./a

Sunday's Nourishement...

 

"You don't have to cook fancy or complicated masterpiece - just good food from fresh ingredients."

Julia Child

Cooking a meal doesn't have to be hard. And complicated doesn't necessarily mean better tasting. Some of the simplest dishes can offer nourishment and good taste. So when you plan your next meal make something that brings you joy with  fresh ingredients. A simple salad or sandwich can be all you need for a meal.

Saturday "Supper"... Turkey Tetrazzini

     

     http://www.rachaelraymag.com/Recipes/rachael-ray-magazine-recipe-search/budget-recipes/turkey-tetrazzini-2

    Tomorrow my oldest son is coming over ( he usually comes a couple times a month) and I always cook a meal for him to take home. So the first thing I do if I didn't have a meal from the day before that was a double recipe to share, I check my cabinets, refrigarator and freezer to see what I have that I can make.
     What I found today was some frozen turkey and in my cabinet, a box of spaghetti, cream and/broth in my refrigerator, put it altogether and the idea came to me... Turkey Tetrazzini. Next step is to "Google" other peoples recipes and see what ingredients they use.  Traditionally this recipe uses mushrooms and my son is not a fan, so this is when you take a recipe and tailor it to your families likes and dislikes, and what you have around your house. I will probable substitues peas and carrots instead of mushrooms because that's what I have and a lot of the other recipes I saw used that.  Also some of the recipes called for using milk, cream or stock. So I will pick from those choices and use what I have.
       The link above is just one of the many recipes for Turkey Tetrazzini, Don't be afraid to play with your food, some of the best dishes come from experimenting and/or mistakes!

Friday "Food Fact"... Pumpkin Seeds

    

 http://allrecipes.com/recipes/appetizers-and-snacks/nuts-and-seeds/pumpkin-seeds/

     Pumpkin seeds make a great low calorie snack and you can add them to your salad, smoothie or in your morning cereal. They are an excellent source of Vitamin B which is known to help with stress as well as a rich source of iron. Just an ounce of seeds gives you 20-30 % of your daily allowance of iron. Need some protein in your day? One ounce has 7 grams of protein.
      Click on the link above and find your favorite way to add more pumpkin seeds to your day.

Thursday "Tip"...Soup

 

 http://www.amazingsouprecipes.com/
http://www.bellybytes.com/foodfacts/soup_stew_food_facts.html#.VM2TLyxKqSo 

     With the weather still on the chilly side, a warm pot of soup is always "a good thing."  Plus it's a great way to have a filling meatless meal and lots of leftovers to freeze or to share. But have you ever found yourself having put to much salt in the soup? Just drop a peeled potato or slice of apple in and let it sit for a short period of time then remove and the potato/apple will absorb the excess salt.
     To learn more helpful tips, check out the links above, so you can make your family some soup to feed their soul.

Wednesday "Word"... Zinc

 

 http://www.drweilblog.com/home/2011/6/20/are-you-getting-enough-zinc.html

 Zinc is another good mineral to help the immune system during this season of colds and flu. Here are some foods that have Zinc to incorporate into your meal planning this month.

Nuts

Beans

Mushrooms

Flounder and Sole

Cooked Oysters

Wheat Germ

Spinach

Pumpkin Seeds

Red Meat

Chicken

Pork

Eggs

Lentils

Quinoa

Cheese (Swiss, Cheddar, Mozzarella)

And YES even Dark Chocolate

Tuesday "Try"... Beet Chips

 So often my ideas start with what I have in my refrigerator that needs to be eaten. Today it was beets! I wanted to do something different with then just steamed etc. so what I usually do is research ideas and what I came up with was beet chips. I sliced them really thin with my mandolin ( I asked for one for Christmas once - great time to ask for fun things to play with in the kitchen.), but you can just slice them thin with a sharp knife. Just try to be fairly consistent with the size of the slice so they will cook even. I coated them with coconut oil (or olive oil)...

then I laid them on these nice screen racks ( got this for my birthday once!!!) but you can use a cookie sheet. Baked them at 350 degree in the oven for about 10-12 min - as you can see mine were in there just a little to long ( oops forgot and got off doing other things).

But they were still very yummy! I had never made them before and next time I want to try a mix of beets,carrots, sweet potatoes and yucca. I may even make a dip to go with them.

Monday "Mention"... Revisit - Feingold Diet

 

       Almost two years ago one of the first post I wrote was about the Feingold Diet http://whole-food-living.blogspot.com/2013/05/is-your-pantry-making-you-sick.html. Don't let the word "diet" keep you from absorbing this valuable information. It was what brought my, now 33 year old son back a life of joy. If you feel you have tried everything you can think of, everything people have suggested, everything you've researched and read about and you know in your gut that your child's behavior and actions are not who they really are... look into this. Give it a try! It may not be the complete answer but I think you will notice a difference and your child(ren) will too. There is a facebook page to help with questions and support, so you don't have to go it alone. If you had a friend you could go on this journey with you, purchase the information and share, all the better.
       This is also where my journey to Whole Foods began. It wasn't something that happened over night It was one recipe, one decision at at time and I am still learning and making different choices for my health and the health of my family everyday.

Sunday's Nourishment...

 

"Be willing to be a beginner every single morning."

Meister Eckhart

On this Sunday cook with the heart of a child. Be a beginner, and don't sweat the small stuff. Let it be something yummy that warms your heart. Let it be simple and easy, then relax and enjoy!

Saturday "Supper"... Chicken Pot Pie

My dinner started with a plan. As you can see on my calendar the 25th says Chicken Pot Pie. I planned it on Sunday because that is the day I usually have the most time. But I still did it in steps...

Step one -Since I knew what I was going to make the day before, on Saturday I put together some homemade chicken broth in the crock pot to cook overnight, plus there will be extra to freeze or make something else with it the following week. ( This step can be skipped by purchasing a store brand broth.

Step Two - I put the raw chicken in a pot and while it cooked I peeled the potatoes. The potatoes are for making mashed potatoes that I put on top. A traditional Chicken Pot Pie usually has a crust on the top and bottom. But some years ago one of my children came up with the idea of the mash potatoes and all I can say is YUM! After the chicken was done,  it was time to cook the potatoes.

Step Three - The next step is making a crust. You can skip this step by purchasing a ready made one. But because we are gluten free, soy free and mostly dairy free in my household that is hard to come by. And I'm still trying to perfect my gluten/soy/dairy free pie crust skills. After the crust was made I put it in the baking dish and placed in the refrigerator until the filling was ready.

Step Four - I made a roux with earth balance ( can use butter), garlic and onion powder, salt and pepper, and some gluten free flour ( you could use all-purpose flour). Then I added my homemade chicken broth some coconut milk ( use whole milk if your not dairy free) and let it thicken up. Next I added the cooked chicken in with some frozen mixed vegetables. While the chicken mixture simmered, I mashed up the potatoes with a little earth balance and coconut milk. Now it was time to put it in the baking dish and bake!

It was as delicious as I remember...

I hope this helps you see how having a plan and break it down into steps can provide you with a pleasant cooking experience. The chicken stock cooked while I slept, and after each step I was busy doing other things I needed to do that day. When it was dinner time, everything was ready to be put it in the oven and then just wait with anticipation. 

Don't let cooking a delicious meal intimidate you. Make a plan, take it in steps and enjoy the process!

Chicken Pot Pie

1/4 cup Earth Balance

1 tsp onion and garlic powder ( adjust to your taste)

1/2 tsp. salt and pepper ( adjust to your taste)

4 Tb. flour ( gluten free or all purpose)

4-6 chicken thighs or 3 chicken breasts - cooked

10 oz bag frozen vegetables

 1 cup of chicken broth

1 cup coconut milk ( or whole milk)

Crust - homemade or from store

4-6 potatoes ( depending on size)- peel, cube, cook, mash

 

Make a roux with the first fourth ingredients. 

Slowly add the chicken broth and coconut milk. Let that cook until bubbly.

Add cooked chicken and frozen vegetables. Allow that to cook 5-10 min. then turn off the heat. 

Have your pie crust ready and put in the chicken pot pie filling. 

Next add the mash potatoes on top

Bake in 350 degree oven for 30-45 min depending how large of a baking pan you used.

 

NOTE - Here is a link that will walk you through making a roux

http://www.foodnetwork.com/how-to/packages/help-around-the-kitchen/photos/how-to-make-a-roux.html

Friday " Food Fact"...Vitamin C

 

 With the Flu and cold germs going around, getting more Vitamin C is helpful to boost your immune system. Here are some foods to incorporate in your daily meal plan that are full of Vitamin C.

Papaya

Bell Peppers 

Broccoli

Brussel Spouts

Tomatoes

Strawberries

Oranges

Kiwi Fruit

Cauliflower

Cherries

Persimmon

Melons

Kale

Spiniach 

Chard

Cilantro

Thyme

Basil

Thursday "Tip"... Onions

 

 http://www.recipetips.com/kitchen-tips/t--1390/onion-cooking.asp

http://www.foodnetwork.com/topics/onion.html 

    I remember growing up and my mother would make an onion sandwich with mayonnaise and sugar sprinkled on top! Onions is one of those stables to keep on hand in your kitchen, so today I thought I would offer some tips on onions.

~ Never wash them before you store them in a cool, dark, dry and ventilated place. I have mine in a bin in the bottom of my pantry.

~ You can freeze them by cutting them up in slices, diced in large or small pieces or even puree them. They are great this way for soups, gravy, chili etc.

~ To bring out the sweetness in a raw onion, put it in the refrigarator about an hour before you need it. If your in a hurry or forgot just drop in some ice water for 10-15 min, then dry off and use.

~ Love caramelized onions? You can freeze those too. Just make up a batch or make extra , let them cool, freeze in individual portions and when ready to use saute quickly while still frozen. If you let them thaw they will just be soggy.

Wednesday "Word"... Jar

http://www.pinterest.com/savorthethyme/food-in-a-jar/

http://www.pinterest.com/mom_md/food-in-a-jar/ 

http://www.huffingtonpost.com/2012/07/25/meals-in-a-jar_n_1699545.html 

     I use a lot of jars to store my food in, in an effort to use less plastic. Some are Mason Jars and some are just jars that I've cleaned out after the peanut butter, salsa, jelly is gone.  I also like to use them to carry my snack or a meal when I am going out. The links above gives you lots of ideas for breakfast, lunch, dinner, and even gifts that can be made and stored in a jar.

      Its about trying new ideas, experimenting with new ways to "play" with your food. Let it be fun and exciting and as always, if it this doesn't work for you... take what you like and leave the rest. But try one or two recipes and see what you think. This would be a fun project to do with some friends or your kids. Or plan your family and friends birthday gift - in a jar!

Tuesday "Try"... Non-Meat Product

 

 http://eatneat.com/

     "Neat" is a product I've tried before and I wanted to share it with you. On the website there is a location page to find where it is sold in your area,  a story how this product came to be as well as recipes, and a contest http://eatneat.com/blog/the-neat-challenge-ii/ . They have an Original, Italian, Mexican, Breakfast mix and a neategg replacer. I am not a vegan or vegetarian, I only strive to eat healthier and love to explore options that are new and different. 

      We made a taco ring this past week, and this is the original recipe where the idea came from http://www.food.com/recipe/taco-ring-from-pampered-chef-81160, but I have altered it over the years and experimented with different crusts to make it dairy/gluten free. I have found a pie crust is the best alternative and it's still not the greatest but it works. So this time I altered it again and used the "Mexican Neat" mix and could not tell the difference. We enjoyed it and will definitely do that again. We have made meatballs with the "Italian Neat" and with the sauce and cheese it was yummy. The only thing I would do different having cooked with this before is add more water then they suggest. I find it drys out a little more when cooking with it.

      The general ingredients in all are, pecans, garbanzo beans, gluten free oats, organic gluten free grains, corn meal, garlic and onion and spices. Cornmeal is not in the Italian or the Breakfast mix ( there is maple syrup in this). I have not gotten a chance to try the breakfast mix but I'm hoping to be able to locate a place to purchase it. I hope if you're feel adventurous you might give this a try.

Monday "Mention"... revisit - The Three "P's" in the Kitchen

 

http://www.whole-food-living.blogspot.com/2013/09/the-three-ps.html

       A little over a year ago ( see link above) I posted about the Three "P's", Priorities, Planning and Preparing, and I thought it would be a good idea to revisit this idea again in the new year. Any change you want to make, has to start with finding a way for it to be a priority in your life. Only then will you search and implement ways for that to work. Then comes the planning stage where you find out a system that works for your lifestyle to make the change you want a reality. All that is left is the preparing and continuing to allow yourself space to participate in "trial and error." Let's striving for progress not perfection and let the process be fun and if it's not, change your plan and try a different way.