Not sure how high in the health department, but this is very easy, especially if you have pre-browned sausage in the freezer. You can easily double without doubling the meat but with an added can of drained and rinsed dark red kidney or pinto beans for a large family,
Easy Sausage Cornbread
about half a pound of good bulk sausage, browned and crumbled (buy on sale, brown and freeze in small amounts)
one cheap cornbread/muffin mix
one can "Mexi-corn" or "southwest style corn"
about a cup of grated cheese optional
egg and milk as directed on cornbread package
micro-wave thaw sausage, stir egg into milk, put everything but half the cheese in a mixing bowl and stir together. Put in a Pam-sprayed baking dish dish bigger than 8x8 (the one that's not quite a 9x13, I think its about 8x11) sprinkle with cheese and bake as instructed for cornbread.
Serve with green vegetable like steamed broccoli and salad and/or fruit.
Monday, February 13, 2012
Sunday, February 5, 2012
White to Wheat Bread, for introducing whole wheat or just want a good whole wheat recipe
This is a great fine-textured bread that you can start making with all-purpose flour and gradually add more and more whole wheat (freshly ground hard white wheat will give best results) until your kids (or your insides) are enjoying whole wheat bread. It simply makes a little more bread by volume with white flour. I do knead a minute or two longer with all whole wheat.
I always double it and found I got 7 loaves using all white or up to about half wheat.
Now I make 6 loaves almost all whole wheat - I use the smaller loaf pans (8x4) and use a little high-gluten bread flour kneaded in near the end and thus no need for dough enhancers or added gluten. Put it in the freezer as soon as it cools completely for fresh bread all week :)
If your kids are still not sure about whole wheat bread, time it to come out of the oven when they get home from school hungry or toast it with jam-
White-to-Wheat Bread
originally based on "White Bread Plus" from Joy of Cooking
In your mixing bowl:
3 cups flour
1/2 cup sugar
1 Tbsp salt
1 pkg yeast (1 Tbsp)
Start mixer on slow, combine 2 1/2 cups hot water and 1/4 cup canola oil and gradually add to dry ingredients, beat to combine.
Add 1 egg (works fine without it too) and 1 more cup flour, beat three more minutes. Add as much more flour as you can stir in, then knead in rest (up to 3-4 cups additional flour). Knead about 10 minutes. Rise in greased bowl about 1 hour, divide into pieces and shape into balls and rest ten minutes. Shape and put into seasoned or sprayed loaf pans and place in cold (or warmed a little in winter) oven for 30 minutes or until double, turn oven to 325 and bake 35 minutes.
I always double it and found I got 7 loaves using all white or up to about half wheat.
Now I make 6 loaves almost all whole wheat - I use the smaller loaf pans (8x4) and use a little high-gluten bread flour kneaded in near the end and thus no need for dough enhancers or added gluten. Put it in the freezer as soon as it cools completely for fresh bread all week :)
If your kids are still not sure about whole wheat bread, time it to come out of the oven when they get home from school hungry or toast it with jam-
White-to-Wheat Bread
originally based on "White Bread Plus" from Joy of Cooking
In your mixing bowl:
3 cups flour
1/2 cup sugar
1 Tbsp salt
1 pkg yeast (1 Tbsp)
Start mixer on slow, combine 2 1/2 cups hot water and 1/4 cup canola oil and gradually add to dry ingredients, beat to combine.
Add 1 egg (works fine without it too) and 1 more cup flour, beat three more minutes. Add as much more flour as you can stir in, then knead in rest (up to 3-4 cups additional flour). Knead about 10 minutes. Rise in greased bowl about 1 hour, divide into pieces and shape into balls and rest ten minutes. Shape and put into seasoned or sprayed loaf pans and place in cold (or warmed a little in winter) oven for 30 minutes or until double, turn oven to 325 and bake 35 minutes.
Thursday, February 2, 2012
Guru's veggie rice bowl, fast and easy AND healthy and yummy.......
This could so easily be make with shrimp or some chicken or used as a side dish, but with the edemame, brown rice, and cheese in the pesto, there is enough protein. (The photo is of leftovers for lunch, so its not quite as pretty as the first night)
Vegetarian Rice Bowl
The ingredient list off the restaurant menu:
"sauteed snow peas, bean sprouts, carrots, zucchini, yellow squash, green beans, roasted sweet corn, tomatoes, mushrooms, artichoke hearts, edamame, and your choice of rice in a light cilantro-lime pesto".
Obviously you can use whatever vegetables you like or have on hand. The first time I had broccoli and cauliflower, snap peas instead of snow, had no real tomatoes so we skipped them, forgot artichoke hearts, it would have been great with them! And even though I used an entire bunch of cilantro it wasn't nearly as strong as the restaurant's, (neither was it as greasy - hadn't realized it was a "pesto"), I used some butter and olive oil, not much - and I flavored the brown rice up some. It was still great and made wonderful leftovers for lunches.
My second try was even better, used some fresh greenbeans, broccoli, cauliflower, yellow and zucchini squash, mushrooms, artichoke hearts (just a few), a couple of roma tomatoes, frozen edemame, baby carrots (larger ones cut in half at an angle) and stirred in a "pesto" made as follows:
Lime Cilantro Pesto:
Use a large bunch of cilantro (in Missouri that means buying at least two bunches to equal what you get in one in Utah), either pull leaves off the stems or grab leaf end of the bunch and pull off most of the stems - you need about a cup of packed leaves. Put into a food processor with a few sliced almonds if you like, a goodly amount of garlic (spoonful of prechopped) and a couple of tablespoons lime juice. Process a bit to chop and then drizzle in about three Tbls olive oil (while processing) plus about 1/4 cup parmesan or asiago or cheese blend. (most recipes use more oil, I didn't want to get too greasy).
**(Alternatively, chop the cilantro and add to the vegetables near the end, along with lime juice and a drizzle of oil, use garlic in the sauteing of the veg, sprinkle all with parm)
Vegetables:
I steamed the carrots, broccoli, cauliflower and edemame for five minutes while heating up a large frying pan with 1 Tbsp butter to which I added the zucchini and yellow squash (thick slices cut in half) to "grill" for about two minutes then adding sliced mushrooms, tomatoes, and artichoke hearts (roughly chopped) just to heat. Dump in the steamed vegetables and stir the pesto through it all.
This is wonderful served over minute brown rice made with vegetable broth and some sauteed onion. Of course, its much more economical to cook regular rice or do your brown rice ahead (http://eatfastandhealthy.blogspot.com/2011/02/fluffy-brown-rice.html)
Next time I will remember the corn! For "grilled sweet corn" you can use frozen corn and give it a little color and extra flavor by putting in the frying pan like the squash. Red pepper would be good, snap or snow peas, bean sprouts, etc. Maybe one day I will remember to buy bean sprouts or get my sprouter jar going.
And I finally started getting photos-- check out:http://eatfastandhealthy.blogspot.com/2011/11/tastier-healthier-broccoli-cheddar-soup.html
I figured it couldn't be harder than getting them onto my calligraphy blog, if I can just remember to take them before eating all the food
http://letterdesignstudio.blogspot.com/2012/01/preparing-polymer-clay-for-casting.html
Sunday, November 27, 2011
tastier, healthier broccoli-cheddar soup
Cook's Illustrated is definitely my #1 kitchen helper. They said that if you want something that's not actually "cheesy cream soup with a bit of broccoli", here are the secrets:
1- Use loads of broccoli and
2- Cook it surprisingly thoroughly.
Very Broccoli Cheddar Soup
Start with about two or more pounds of fresh broccoli, cut up (peel stalk and slice) and saute with onion and garlic, and then add a cup or so of broth, cover and simmer for at least 20 minutes with a pinch of baking soda. This gives the same effect as cooking for a full hour, which jumps past the bitter, smelly stage to a stage where all the flavor is released, it works -
Then add more broth (chicken or vegetable, about 4-6 cups) and whatever else you like in your soup - chunks of yukon gold potatoes are my choice, plus favorite seasonings, and simmer a while longer til potatoes are tender.Salt and pepper, any favorites like Mrs. Dash or other spice blends are fine.
Last of all, to make it really pretty, add in a big handful of de-stemmed and chopped baby spinach right before putting through the blender (in two batches) along with a big handful of grated sharp cheddar cheese and some Parmesan. (I always add potatoes and we like it chunky, so I took some big spoonfuls of them and some of the broccoli out before blending and then stirred them back in) It was gorgeous soup, rich and green and creamy without any cream. Looks even prettier with a little pinch of grated cheese on top.
Next time I will reserve a big handful of florets and a couple of chopped potatoes, throw the potatoes in the steamer for ten minutes then add broccoli for five more and add to soup after its blended. But this is really good! A little cayenne pepper livens it up a bit too. I like to start the onion early so it can get some color, and you can throw in a grated carrot for even more vitamins. I sneaked in some cauliflower too.
If you like, you can make your own bread bowls for serving it in using the French Bread recipe shaped into rounds: http://eatfastandhealthy.blogspot.com/2011/03/french-bread.html
1- Use loads of broccoli and
2- Cook it surprisingly thoroughly.
Very Broccoli Cheddar Soup
Start with about two or more pounds of fresh broccoli, cut up (peel stalk and slice) and saute with onion and garlic, and then add a cup or so of broth, cover and simmer for at least 20 minutes with a pinch of baking soda. This gives the same effect as cooking for a full hour, which jumps past the bitter, smelly stage to a stage where all the flavor is released, it works -
Then add more broth (chicken or vegetable, about 4-6 cups) and whatever else you like in your soup - chunks of yukon gold potatoes are my choice, plus favorite seasonings, and simmer a while longer til potatoes are tender.Salt and pepper, any favorites like Mrs. Dash or other spice blends are fine.
Last of all, to make it really pretty, add in a big handful of de-stemmed and chopped baby spinach right before putting through the blender (in two batches) along with a big handful of grated sharp cheddar cheese and some Parmesan. (I always add potatoes and we like it chunky, so I took some big spoonfuls of them and some of the broccoli out before blending and then stirred them back in) It was gorgeous soup, rich and green and creamy without any cream. Looks even prettier with a little pinch of grated cheese on top.
Next time I will reserve a big handful of florets and a couple of chopped potatoes, throw the potatoes in the steamer for ten minutes then add broccoli for five more and add to soup after its blended. But this is really good! A little cayenne pepper livens it up a bit too. I like to start the onion early so it can get some color, and you can throw in a grated carrot for even more vitamins. I sneaked in some cauliflower too.
If you like, you can make your own bread bowls for serving it in using the French Bread recipe shaped into rounds: http://eatfastandhealthy.blogspot.com/2011/03/french-bread.html
Sunday, November 20, 2011
Turkey Tortilla Soup with Black Beans
Don't be afraid to cook that giant bird! I finally found a "leftover" recipe where the turkey is really delicious and it doesn't seem like some recipe you just substituted turkey leftovers into. When the turkey sandwiches are done and there's not much left to find on the bones, its soup time!
The day before brine 1 lb of black beans (soak in heavily salted water at least 12 or up to 36 hours - or use canned beans)
To make broth: cram your turkey carcass into a soup pot (it usually breaks in two pieces pretty easily) along with a peeled onion, a scrubbed and trimmed carrot, and a handful of celery - the leafy ends. Cover and simmer about two hours.
Pour through a strainer or colander into a large container. In the original pot saute a large chopped onion until starting to get color, add a grated carrot or two if you like, chopped celery, some minced garlic. After they have a chance to start getting fragrant and brown just a bit, add your turkey broth (if you have more than about 4 quarts, simmer it down or save some for another day) and the well-rinsed and drained beans. For richest flaver, add some spices now and more of them later: ancho pepper, cumin, oregano, cilantro if using dried, a couple of bay leaves, any favorites spices with Mexican-leaning flavors, and one can of chopped tomatoes with green chilies (or Mexican seasoned chopped tomatoes or petite diced tomatoes and a small can green chilies, etc).
Simmer for about an hour or more - more if your beans are very old.
Add any meat you get off turkey bones. Put in another round of spices and a dash of lime juice - and of course, salt and pepper to taste. If it smells like you walked into your favorite Mexican restaurant you are on the right track. Not required but even better: you can add green and/or red pepper, sliced carrots, half a package of frozen sweet corn - or can of sweet white & yellow corn or "Mexicorn", or small chunks of butternut squash.
Tear up two or three corn tortillas and toss in to dissolve for thickening and flavor then simmer about 30 minutes more. If using fresh cilantro, stir in a nice big handful well-chopped near the end.
You can sprinkle some crushed tortilla chips on top of each serving (or toasted strips of flour tortillas), a little grated cheese, and a small dollop of sour cream.
Goes nicely with a big crunchy green salad.
The day before brine 1 lb of black beans (soak in heavily salted water at least 12 or up to 36 hours - or use canned beans)
To make broth: cram your turkey carcass into a soup pot (it usually breaks in two pieces pretty easily) along with a peeled onion, a scrubbed and trimmed carrot, and a handful of celery - the leafy ends. Cover and simmer about two hours.
Pour through a strainer or colander into a large container. In the original pot saute a large chopped onion until starting to get color, add a grated carrot or two if you like, chopped celery, some minced garlic. After they have a chance to start getting fragrant and brown just a bit, add your turkey broth (if you have more than about 4 quarts, simmer it down or save some for another day) and the well-rinsed and drained beans. For richest flaver, add some spices now and more of them later: ancho pepper, cumin, oregano, cilantro if using dried, a couple of bay leaves, any favorites spices with Mexican-leaning flavors, and one can of chopped tomatoes with green chilies (or Mexican seasoned chopped tomatoes or petite diced tomatoes and a small can green chilies, etc).
Simmer for about an hour or more - more if your beans are very old.
Add any meat you get off turkey bones. Put in another round of spices and a dash of lime juice - and of course, salt and pepper to taste. If it smells like you walked into your favorite Mexican restaurant you are on the right track. Not required but even better: you can add green and/or red pepper, sliced carrots, half a package of frozen sweet corn - or can of sweet white & yellow corn or "Mexicorn", or small chunks of butternut squash.
Tear up two or three corn tortillas and toss in to dissolve for thickening and flavor then simmer about 30 minutes more. If using fresh cilantro, stir in a nice big handful well-chopped near the end.
You can sprinkle some crushed tortilla chips on top of each serving (or toasted strips of flour tortillas), a little grated cheese, and a small dollop of sour cream.
Goes nicely with a big crunchy green salad.
Sunday, October 30, 2011
mac-n-squash-n-cheese
who knew? apparently all sorts of people -- but I finally found out about putting butternut squash in macaroni and cheese and it is really good. You can use just a little very sharp cheddar for flavor and it looks very cheesy from the squash.Some recipes I found just add a little to the sauce, some use mostly squash with a little broth and some ricotta and cheddar. I roasted the squash but then needed to steam it a little because the outsides were tough and didn't mash (a food processor might have done it but that's more cleaning than the steamer) and I sauteed some onion and added some butter and flour to make a roux with a little milk and the squash and grated cheese - but I think I ended up with way too many dirty pans and bowls. I'll try again and see if I can come up with a streamlined version that's as yummy -- even Evan thought it was good and he knew it had squash in it. Let me know if you try it, especially if you find a way that uses less pots and pans!
Thursday, October 6, 2011
Yaki Soba with Spaghetti Squash
Today I used spaghetti squash instead of noodles. We liked it a lot but if you are trying to use this dish as a way to sneak veggies to your kids it won't work. The noodles version seems to "hide" a lot of vegetables so you feel you are getting noodles mostly, the squash version looks beautiful but you know you are seeing/eating a dish of veg. Even though I use whole wheat thin spaghetti these days, I assume the squash is more nutritious and I'm sure it has less calories. Today I included some edamame, slaw mix (on sale from HyVee), carrots, onion, broccoli, cauliflower (sale also! I think at Schnucks), celery, green pepper, water chestnuts....
I used a new four-part Asian spice combo from Aldi - the only disappointment I've had from Penzeys was their Chinese 5-spice (might as well be just cinnamon) so when I saw this I picked it up despite my mistrusts of cheapo spices. There is 5-spice, "Mandarin", Chinese Garlic seasoning, and spicy Szechuan (I think) and you can open whichever one you want from the divided jar. I used the Mandarin and garlic ones and it was pretty tasty. Made a great dinner with a baked sweet potato and whole wheat bread & better.
if you missed the yaki soba here's a link:
http://eatfastandhealthy.blogspot.com/2011/02/yaki-soba-cooks-fast.html
I used a new four-part Asian spice combo from Aldi - the only disappointment I've had from Penzeys was their Chinese 5-spice (might as well be just cinnamon) so when I saw this I picked it up despite my mistrusts of cheapo spices. There is 5-spice, "Mandarin", Chinese Garlic seasoning, and spicy Szechuan (I think) and you can open whichever one you want from the divided jar. I used the Mandarin and garlic ones and it was pretty tasty. Made a great dinner with a baked sweet potato and whole wheat bread & better.
if you missed the yaki soba here's a link:
http://eatfastandhealthy.blogspot.com/2011/02/yaki-soba-cooks-fast.html
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