f4ba68c1cbedb0122ea82653afbd56f3b53077b88b4c4a5f31 Uncomplicated Healthy Living: October 2015 http://www.freesearchenginesubmission.infoher-libido.com

Friday, October 30, 2015

Creamy Baked Kale

With the cooler temperatures comes the desire for food that is warm and comforting.  This kale dish fills that desire.  It is filled with the health benefits of kale and immune boosting onions.  You also get plenty of protein from low fat dairy and egg whites. So, it can become the center of your meal.  Try it out for yourself.  Make sure you have it for the future by pinning it.

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Creamy Baked Kale

16 ounces cleaned, chopped kale
1/2 cup diced onion
1 clove garlic, minced
1 tbsp. olive oil
1/4 cup water
1 cup non fat milk
1/4 spelt flour (you can use all purpose)
1/2 tsp. salt
1/4 tsp. pepper
1/8 tsp. nutmeg
4 ounces cheddar cheese, grated, divided use
1 cup low fat cottage cheese
2 egg whites

In a large pan heat the olive oil over medium heat.  Add the onion and garlic.  Saute till translucent.  Add the chopped kale and allow it to wilt.  Add the water and reduce the heat to low.  Cover and allow the kale to steam until tender.  Approximately 15 minutes.  Set aside and allow to cool.  This portion can be completed  a few days in advance.

Combine the milk, flour, salt, pepper and nutmeg in a sauce pan over low heat.  Whisk until thick, 2 to 3 minutes.  Set off the heat and add half of the grated cheese and the cottage cheese.  Whisk till the cheddar is melted.

In a small bowl, beat the egg whites till soft peaks form.

Squeeze all the moister you can out of the kale and combine it with the cream sauce.  Fold in the egg whites and place in a greased baking dish.  Bake in a preheated oven at 350 degrees for 35 to 40 minutes.  Remove from the oven and top with the rest of the shredded cheese.  Place back in the oven and bake for another 20 to 30 minutes or until set and the cheese is beginning to brown.

Enjoy!

You can use other greens if you would like.  Or try a different cheese.  As always, make it your own.  Have fun making something new and be healthy!


  

Monday, October 26, 2015

Roasted Potato Salad

The salad recipe I promised.  This is the other item I took with me when we did our volunteer work this weekend and it is another recipe that works well for gatherings.  It can be made ahead of time or eaten right out of the oven, your choice.  It is simple to make and you don't have to worry about refrigeration when carrying it with you to another location.  Keeping the skins on the potatoes gives you the maximum nutrition they have.  You also have the immune boosting power of onion and the vitamins contained in flat leaf parsley.  The first photo does not show the flat leaf parsley because you don't add it till the last minute.  This is a recipe to keep around for winter or summer, so pin it to one of your boards.

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Roasted Potato Salad

4 medium sized russet potatoes
1 large sweet onion
olive oil or melted coconut oil (your choice, you can also use safflower)
1/4 cup white wine vinegar
1/4 olive oil
1 tbsp. fresh squeezed lemon juice
1 tbsp. dijon mustard
2 tbsp. fresh minced tarragon (if using dried use 1 tsp.)
1 tsp. salt
1/2 tsp. pepper
1 cup fresh flat leaf parsley leaves

Scrub, dry and cut potatoes into 1/2" cubes.  Peel and slice the onion in half vertically.  Then slice the halves vertically into 1/4" slices.  Toss the potatoes with just enough oil to coat.  Place in a single layer on a sheet pan.  Using the low rack of your oven roast the potatoes in a preheated oven at 425 degrees for 20 minutes.

While the potatoes are in the oven, combine the vinegar, oil, juice, mustard, tarragon, salt and pepper in a small bowl.  Whisk to combine.

Remove potatoes from oven and turn the potatoes using a spatula, tossing them around somewhat.  Coat the onion with oil the same as the potatoes and add them to the sheet pan.  Return the pan to the low rack of your oven for another 20 to 30 minutes or until potatoes are golden brown and onion is cooked.  Remove from oven and using a fork or potato masher break up some of the potatoes.  Don't completely mash them.  Place them in a bowl and add 1/2 of the dressing, tossing to coat all the potatoes.

From this point it is up to you how to proceed.  If you are serving it hot, add the rest of the dressing and the parsley, toss to coat and distribute the parsley.  Now it is ready to serve.  You can leave it and serve it at room temp., adding the rest of the dressing and parsley just before serving.  You can also allow the potatoes to cool and place them in the refrigerator.  When ready to serve add the rest of the dressing and parsley, toss to coat and serve it cold.   

Serve it as you wish.  Below is another photo showing it on a persons plate, so you can see it with the parsley added.  Have a good week and have fun in the kitchen everyone!

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Saturday, October 24, 2015

Pumpkin Spice Loaf Cake

I am going to be doing some volunteer work with some friends this Saturday.  One of my friends is bringing a grill and after we finish the work, we will eat.  I had cooked pumpkin in the freezer from when I did the biscuits.  So I have made this loaf cake.  There is no processed sugar.  You have the goodness of pumpkin as well as flax and nuts.  Have fun this weekend, I will be enjoying mine!



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Pumpkin Spice Loaf Cake

2 1/2 cups organic whole wheat flour
1/2 cup ground flax seed
1/2 cup almond flour
1 tbsp. baking powder
1 tsp. baking soda
1 tsp. salt
1/2 tsp. cinnamon
1/2 tsp. ginger
1/8 tsp. nutmeg
1/4 chopped pecans
1/4 chopped sugar free dried cranberries
1 tbsp. fresh squeezed lemon juice
1/4 cup safflower oil
1/2 cup maple syrup
1/2 cup sorghum molasses
2 eggs, separated
1/4 cup buttermilk or yogurt (I used buttermilk)
2 cups pureed pumpkin

In a large bowl whisk together the first 9 ingredients (flour through nutmeg).  Add the pecans and cranberries.  Toss to coat with flour.  In another bowl mix together the lemon juice, oil, syrup, molasses, egg yolks and pumpkin.  Add the wet ingredients to the dry and mix thoroughly.  Beat egg whites until soft peaks form and fold into the batter until you can not see any white streaks.  Pour batter into a greased 9" x 5" loaf pan.  Bake in a preheated oven at 350 degrees for 60 minutes or until a pick comes out clean.  Remove from oven and allow to cool for 10 minutes.  Remove from pan and allow to cool completely on a wire rack.  Then eat!

You can glaze it if you want.  You can also change the fruit and nuts you put in the batter.  Make it your own.  On Monday I will post the salad I made.  Be sure to watch for that.  Again have a good weekend everyone!

Monday, October 19, 2015

Apple & Cider Vinegar Greens

Last Monday I gave you the Pumpkin Biscuits.  These are the greens that went with the biscuits.  They have apple to add some sweetness and the cider vinegar makes the greens tender and mild.  No one can argue the nutritional value of dark leafy greens, it is just finding new and exciting ways to serve them that can be difficult.  Try this new way of serving them Today!

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Apple & Cider Vinegar Greens

1/2 cup peeled, diced granny smith apple
3/4 cup water, divided use
1/4 cup apple cider vinegar
1 lb. greens of your choice (I used turnip), cleaned and chopped

Place the diced apple in a deep frying pan that has been heated over low heat.  Saute the apple for 1 to 2 minutes to release some of the juices.  Add 1/4 cup of the water and cover the pan.  Allow the apple to cook in the water for 5 minutes.  Add the greens and allow to wilt.  Add the cider vinegar and the rest of the water.  Allow the greens to cook 20 to 30 minutes or until tender and the liquid is gone.  Add more water if needed.  Salt and pepper to taste.  Serve them up!

The trick to this recipe is doing it all over low heat.  As I stated I used turnip greens, but this will work with any other greens.  Such as, collards, beet, mustard or even kale.  Have a good week and above all, have fun in the kitchen!

Saturday, October 17, 2015

Eggplant Casserole

Eggplant casserole is not a thing of beauty.  You can't do much to make it beautiful.  But, if you like eggplant, it will be a thing of beauty in your mouth.  I told you all last Monday that a friend had given me baby eggplant.  This is what I made with them.  This is an entire meal in a pan.  You have protein from eggs and milk.  Cornbread is in it as well, along with your veggies.  Have a good portion of green veggies on the side and your set.  So, don't hold its looks against it, just enjoy every mouthful.


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Eggplant Casserole

1 large or 2 medium eggplant (I used 6 baby eggplants)
1/2 cup diced onion
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 clove garlic, minced
2 eggs, lightly beaten
1 8" x 8" pan of cornbread (see note below)
1/2 tsp. salt
1/4 tsp. pepper
1/2 tsp. poultry seasoning
1 cup milk (you can use plant based milk or cows milk)

Peal, cube and steam the eggplant till soft.  Mash with a potato masher.  You want it still to have some texture and pieces of eggplant.  You want about three cups of mashed eggplant.

In a frying pan heat some coconut oil or olive oil over medium heat.  Add the onion, garlic and bell peppers.  Saute till tender.  Add the onions to the eggplant and mix together.  Add the eggs, salt, pepper and poultry seasoning and mix in.  
Break the cornbread into small bite sized pieces.  You want 2 1/2 to 3 cups of small pieces.  Fold the cornbread into the eggplant.  Place in a greased casserole pan.  Carefully pour the milk evenly over the top of the eggplant.  Bake in a preheated 350 degree oven for 45 to 50 minutes or until hot and bubbly.

Note:  You want to use cornbread, not Johnycake.  What is the difference?  Sugar, Johnycake adds sugar to the cornbread recipe.  True cornbread does not contain sugar.  You also want to be sure to use organic, stone ground corn in your cornbread recipe.

To maintain the nutritional value of the eggplant, steaming is the best way to go.  If you want, you can cook it in a small amount of water.  Be sure to safe the cooking liquid to add to soup or sauces.  You can change this up by adding different veggies in the recipe.  You can also top it with shredded cheese before baking.  Make it yours and have fun in the kitchen!


Monday, October 12, 2015

Pumpkin Biscuits

This is a recipe I have made with sweet potato in the past.  I had to try it out with pumpkin.  The addition of pumpkin or sweet potatoes raises the nutritional value of biscuits and also adds a pump of flavor.  I have some friends that are moving and had to clear out their garden at the place they are leaving.  So I was given baby turnips and eggplant.  These biscuits were paired with oven roasted baby turnips and braised turnip greens.  Can you tell I am from the south?  Eat these with whatever you wish, just enjoy them!

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Pumpkin Biscuits

2 cups spelt flour (you can use organic all purpose as well)
2 tsp. baking powder
1/2 tsp. salt
5 tbsp. cold butter cut into small pieces
1 cup pureed cooked pumpkin (fresh or canned)
1 tbsp. honey
1/3 cup milk (use whatever kind you wish)

Mix together the flour, baking powder and salt in a bowl.  Using two knives or a pastry cutter, cut the butter into the dry mixture until it resembles course meal.  In another bowl combine the pumpkin, honey and milk.  Add the wet ingredients to the dry and mix just until moist.  

Turn the dough out onto a floured surface and knead lightly 5 or 6 times.  Roll or pat dough to 3/4" inch thick.  Using a biscuit cutter (you can also use a glass)  cut into biscuits.  Gather the remnants of dough together and roll again till dough is used.

Place biscuits on a greased cookie sheet and bake in a preheated 400 degree oven for 15 minutes or until when tapped they have a hollow sound.  Serve them up!

As I stated I usually have made this recipe with sweet potato.  You can do the same.  It is a great way to use leftover baked sweet potato.  If you want a quicker way to cut into biscuits, roll your dough into a square 3/4" thick.  Using a knife cut into squares approximately 2" x 2".  Yes, you will have square biscuits.  But, you know what?  They taste just as good as round. Have fun in the kitchen everyone!

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Friday, October 9, 2015

Barbecued Beans

I took the beginning of this week off from posting.  Now I am back!  Tailgating is a big part of football season.  Vegetarians want to be part of it too.  So I am giving you vegetarian beans you can make ahead of time and heat up in a pot on top of your grill.  I did not use the standard navy beans or great northern.  I used a bean and grain mix. It gives you different textures and flavors from the standard.  Don't go tailgating?  Make them at home!  Either way you will enjoy these saucy beans.

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Barbecued Beans

1 cup dried bean and grain mix (like Bob's Red Mill 16 bean and grain mix)
1 tbsp. olive oil
1/2 cup diced onion
1/2 cup diced green bell pepper
2 cloves garlic, minced
1 1/2 tbsp. cider vinegar
1/4 cup tomato sauce (see note)
1/4 sorghum molasses (you can use blackstrap if you prefer)
1 1/2 tbsp. soy sauce (get low sodium)
1 tbsp. dry mustard
1 tsp. thyme
1 tbsp. sriracha

Soak and cook the bean and grain mix according to package directions.  You want the beans still firm.  They will cook some more with the other ingredients.  Drain the mix reserving the cooking liquid.  Heat the oil in a pot and add the onion, bell pepper and garlic.  Saute until the onion is translucent and the pepper is softening.  Mix the rest of the ingredients in a bowl, the vinegar through sriracha, along with 1/4 cup of the beans cooking liquid.  Add the barbecue mix to the onion mix.  Add the bean and grain mix as well.  Bring to a boil and reduce the heat to a simmer.  Allow to simmer for 20 to 30 minutes or until the beans are soft and all the flavors are well combined.  If the beans don't have enough sauce to suit you add more of the beans cooking liquid.

By using the beans cooking liquid in the sauce, as well as using soy sauce and sriracha, no additional salt is needed.  Keep the rest of the beans cooking liquid to use in soup or in other ways.  It can be frozen to use at a later time.

Note:  Muir Glen has an organic line of canned tomato products.  I advise using their tomato sauce.  You can use ketchup if you want.  Use one that is all natural, no added sugar and low sodium.


Friday, October 2, 2015

Honey Sweetened Coconut & Carrot Muffins

They may look decedent, but, these muffins are filled with fruit, veggies and whole grains.  There isn't any processed sugar or milk.  Healthy coconut oil is used.  They are moist, lightly spiced little pillows.  Think mini carrot cakes.  You can give your children these sweet treats, and eat them yourself, knowing your are giving them something healthy and tasty all in one bite.

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Honey Sweetened Coconut & Carrot Muffins

3/4 cup Whole Wheat Flour (see note below)
1/4 cup ground flax seed
1/2 cup steel cut oats, plus 2 tbsp. for top of muffins
2 tsp. baking powder
1/2 tsp. salt
2 tsp. cinnamon
1/4 tsp. allspice
2 eggs
1 cup organic unsweetened applesauce
1/2 cup honey
1 1/2 tsp. vanilla extract
1/4 cup melted coconut oil
2 cups shredded carrot (approximately 3 carrots)
1/2 cup unsweetened shredded coconut, plus 2 tbsp. for top of muffins
1/4 cup unsweetened dried cranberries, diced (you can use raisins)

In a bowl, combine the first 7 ingredients, flour through allspice.  Whisk together.  In a separate bowl mix together eggs, applesauce, honey and vanilla.  Add the coconut oil to the wet ingredients.  Whisk the entire time so the  warm coconut oil does not cook the eggs.  Add the wet ingredients to the dry and mix just till all is combined.  Fold in the carrots, coconut and dried cranberries.  Spoon batter into 12 greased muffins cups.  Sprinkle the top of the batter with the 2 tbsp. of oats and coconut.  Bake in a preheated oven at 350 degrees for 30 to 35 minutes.  The top of the muffins will spring back when you touch them.  They are very moist.  So a pick inserted in them will come back with some moist crumbs.  Remove from the oven and allow to cool for 10 minutes.  Remove from the pan and eat up!

Note:  I recommend using Hodgson Mill whole wheat flour.  It is organic, stone ground and Non GMO certified.  If you can't get it, look for one that is organic.  Generally, those that are organic are from organic seed and therefore non GMO.

Keep in mind the color of the muffins is effected by how dark your honey is.  I used a dark clover honey.  The result is a darker muffin batter.  If you use a lighter honey, yours will not be as dark.

I hope you like these muffins as much as I do!