Healthy Cooking For Today

By Marianne Yeomans

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Snow, Snow, Beautiful Snow

Posted on March 18, 2015 at 7:15 PM Comments comments (0)

This recipe is a great one for the busy mom or dad who wants to have  a nutritional meal in a bowl on the table in minutes.  Remember, you can create your own version of this soup by changing the ingredients and even changing the flavor of the broth.  You will not believe how many variations of this soup you can make just by following the simple formula.

Meal-In-A-Bowl-Soup

9 cups chicken broth
1 1/2 cups each diagonally sliced carrots and celery
1 1/2 cups each frozen green beans,  peas and corn
3 cups cooked chicken or turkey, chopped
1 1/2 cups cooked macaroni twist 
Fresh ground pepper to taste
2 tablespoons minced parsley or parsley flakes

Bring broth to boil over high heat.  Add carrots and celery.  Reduce heat and simmer eight minutes or until vegetables are crisp tender.  Add peas, corn and chicken or turkey; cover and simmer until vegetables are tender.  Stir in macaroni, pepper and parsley and simmer until macaroni is cooked.

Preparing To Say Goodby To Summer

Posted on September 9, 2014 at 9:55 PM Comments comments (0)

I am still working up recipes for tomatoes, as I have 2 bags full in my kitchen ready to be pureed.  I will be storing the puree in my freezer for furture use.  But I have some huge tomatoes that I want to use for caprese salad and grilled cheese and tomato sandwiches.  Today however I am going to share a very different recipe for these beautiful large tomatoes from my son-in-laws garden.  Speaking of my son-in-law, he surprised my daughter, his daughter-in-law, his mom, and me Sunday when we returned from a baby shower for his other daughter-in-law in Boston. 

To our surprise he had laid out an array of  vegetables on his kitchen counter and provided us with bags and we made our selections from all the wonderful perfect vegetables from his garden. He has such a green thumb and really puts his heart into planning and caring for his very productive garden. It is just a hobby of his, he is a Pharmacist.

Most of us have heard of the Southern treat "Fried Green Tomatoes", I think there even was a movie by that name-well this is a fried tomato sandwich.

Fried Tomato Sandwich

4 medium tomatoes

1 cup creamed cottage cheese

! tablespoon chives or green onion tops, chopped fine

1/4 teaspoon salt

2 eggs beaten

1 tablespoon milk

1 cup panko bread crumbs-I like the Italian seasoning blend

1/4 cup Smart Balance Blend

Slice each tomato crosswise into 4 slices .  Combine cottage cheese, chives, and salt.  Spread cottage cheese mixture evenly over 8 of the tomato slices, top with remaining slices, sandwich fashion.  Combine eggs and milk.  Dip tomato sandwiches into the egg mixture, then into the crumbs.  Melt the Smart Balance and fry the tomato sandwiches until golden brown on both sides and heated through, aproximately 4 minutes.  I suggest that you turn with a wide spatula so to avoid breaking the sandwiches.  Serves 4





BLUEBERY YOGURT MUFFINS

Posted on July 18, 2014 at 6:15 PM Comments comments (0)

Tis the season-blueberry season that is and I understand that the bushes are very tall and very full. Boy do I miss those days going with the little grandkids.  We would hop on the haywagon with a group of parents and little kids.  There would be a great deal of laughing and singing.  On the way back after a few hours in the field the kids all looked like little blue Martians covered with blueberry juice.

I shared this Blueberry Yogurt many years ago in my newspaper column and fhe feedback was so funny, because so many people didn't know what yogurt was.  I have revamped the recipe several times over the years.  This is my latest update, but like all my recipes, use them like a stepping stone and do your own thing.


BLUEBERRY YOGURT MUFFINS

1 CUP ALL PURPOSE FLOUR

1 CUP OF WHITE WHOLE WHEAT FLOUR

OR

2  CUPS ALL PURPOSE FLOUR OR WHOLE WHEAT FLOUR

1/4 TEASPOON SALT

1/4 CUP UNSWEETENED ORANGE JUICE

2 TABLESPOONS CANOLA OR COCONUT OIL

1 TEASPOON PURE VANILLA EXTRACT

1 8-OUNCE CARTON OF PLAIN OR VANILLA  LOW FAT YOGURT-0R BLUEBERRY YOGURT

1 EGG OR 1/4 CUP OF  EGG SUBSTITUTE

1 CUP FRESH OR FROZEN BLUEBERRIES

VEGETABLE COOKING SPRAY

1 TABLESPOON SUGAR


COMBINE FIRST 5 INGREDIENTS IN A LARGE BOWL;  MAKE A WELL IN THE CENTER OF MIXTURE

COMBINE ORANGE JUICE AND NEXT 4 INGREDIENTS; STIR WELL.  ADD TO DRY INGREDIENTS, STIRRING JUST UNTIL MOISTENED.  GENTLY FOLD IN BLUEBERRIES.

DIVIDE BATTER EVENLY AMONG 12 MUFFIN CUPS COATED WIUTH VEGETABLE SPRAY;  SPRINKLE 1 TABLESPOON OF SUGAR OVER MUFFINS .  BAKE AT 400 DEGREES F FOR 18 MINUTES  OR UNTIL GOLDEN.  COOL FOR A FEW MINUTES, THEN REMOVE FROM MUFFIN PAN AND CONTINUE COOLING ON A WIRE RACK.


USE YOU IMAGINE AND SUBSTITUTE OTHER FLAVORED YOGURT AND FRUIT.  EXAMPLE CHOPPED PEACHES WITH PEACH FLAVORED YOGURT AND TOP WITH CHOPPED PECANS MIXED WITH SIFTED BROWN SUGAR.  OMG!  THE IDEAS ARE ENDLESS.


ENJOY!



IT'S HERE

Posted on April 23, 2014 at 6:40 PM Comments comments (0)

Well I really don't know what to name this recipe as I found it in my files written on the back of an envelope and all it said was " IT MAKES A LOT OF COOKIES" and it does, about 12 dozen.

Actually this is a basic recipe-you mix up the batter and separate it in a few bowl and mix in different add-ins.



1 pound butter or margarine-you can use 1/2 butter and 1/2 Smart Balance Blend

1 1/2  cups sugar

1  1/2 cups packed brown sugar

4 eggs lightly beaten

1 tablespoon vanilla extract

5 cups all purpose flour

1 tablespoon baking soda

1 teaspoon salt

1 pound 3-3/4 cups of chopped nuts, optional

The recipe suggest that you use 2 10 ounce bags of chips-however I separated the batter into about 6 bowls-which made about 2 dozen cookies-and used my own judgement-hey that's the way I cook!


I SHOULD OF, I COULD OF, I WOULD OF

Posted on February 16, 2014 at 11:10 PM Comments comments (0)

AS PROMISED THE HEALTHY HOMEMADE WAFFLE MIX-BECAUSE YOU KNOW WHAT GOES INTO IT!

HOME MADE WAFFLE MIX

12 c ups all purpose flour

or

6 cups all purpose flour and 6 cups white whole wheat flour

8 tablespoons baking powder

4 teaspoons salt

2 cups sugar


Mix all ingredients together with a whisk and store in an airtight  container. For short term use the mix may be stored on a pantry shelf, but for long term use I like to store the mix in my auxiliary refrigerator in my garage.

Basic Waffle

1 1/2 cups waffle mix

4 tablespoons melted butter or Smart Balance Blend

2 eggs or 1 egg and 2 eggwhites or 1/2 cup egg substitute

1/2 cup buttermilk or 1 cup milk mixed with 1/2 tablespoon vinegar or lemon juice

In a mixing bowl combine all ingredients and mix until mixture is smooth and contains no lumps.

For cooking ther waffles, follow the directions for the particular waffle iron that you are using.

Now the fun begins-I have made so many variations of waffles and I know that you can too, but I will give you a few ideas, but you are on your own from there.

For berry waffles simply mix in aproximately 1/4 cup of berries and for a more pungent flavor add 1/4 cup of Sorrel All Fruit jelly to you batter, they have some wonderful fruit blends. Cinnamon Apple waffles are my go-to blend because cinnamon stabilizes your blood sugar and because I am a predesposed diabetic this is important to me. Simple add 1/4 teaspoon cinnamon and one shreddedd peeled apple to batter or 1/4 cup natural applesauce.

The kids just love Peanut Butter and Jelly waffles-add 1/4 cup of peanut butter that has been slightly melted until creamy to batter.  Serve with a syrup made by melting their favorite jelly with a small amount of water.


Pancake Mix

3 cups all purpose flour

or

 1 1/2 cups all purpose flour and 1 1/2 white whole wheat flour

4 tablespoons granulated sugar

2 teadpoons baking powder

1 teaspoon soda

1 teaspoon salt


In a bowl, whisk together all of the ingredients until well blended and store in an airtight jar on your pantry shelf for short term use or in your refridgerator for long term use.

Butter Milk Pancakes

1 1/2 cups pancake mix

2 large eggs or 1 egg and 2 eggwhites or 1/2 cup egg substitute

1 1/2 cups buttermilk or 1 1/4 tablespoons of vinegar or lemon juice-let milk rest for a few minutes until it curdles


Combine all ingredients with whisk until only a few small lumps remain.  Heat a large nonstick skillet or griddle over medium or low heat until hot.  Spray lightly with butter flavored cooking spray.  Pour three 1/3 scant cups of batter into skillet or on griddle and cook pancakes until bubbles appear on edges and in the middle of pancake aproximately 1 or 2 minutes.  Using a spatula lift gently and if the underside is golden brown, carefully flip them. Cook the pancakes 1 minute more an again check to see if golden brown, if so, transfer to a cookie sheet and cover loosly with foil to keep warm until all pancakes are down.

use some of my ideas to change the texture and flavor of the pancakes as with the waffles.




Time Sure Does Fly (Thanksgiving)

Posted on November 22, 2013 at 5:20 PM Comments comments (1)

Continueing to heed the advise to serve squash when  you are under stress and what can be more stressful than cooking and serving a holiday  dinner to a group (family) with different personalities and ideas.

I was reminded of that type of a situation while watching one of my favorite programs "The Middle."

I love to serve my pumpkin trifle for Thanksgiving.  Not only is it easy, but you can prepare it the day before.  The trifle is so delicious and sure is a show-stopper.  I double the recipe and make it in a very large glass punch bowl and although we have a variety of desserts the punch bowl is always emptied.

Pumpkin Trifle

2 packages of regular or sugar free pudding and pie filling

4 cups cold milk

1 cup of canned solid-packed pumpkin

2 teaspoons pumpkin pie spice, devided

1 (10 3/4 frozen rectangular all-butter pound cake)

1 cup whipping cream

2 tablespoons confecioners' sugar

3/4 teaspoon vanilla extract

1/4 cup of coursley chopped toffee-covered nuts, almond or pecan brittle, or toasted precans.


In large bowl, with wire whisk, mix pudding and 1 1/2 teaspoons pumpkin pie spice until thickened.

Cut cake crosswise into 16 slices.  Line bottom of bowl with 1/2 of cake slices, cutting to fit.  Spoon 1/2 of pumpkin mixture over cake.  Arrange remaining cake slices on top of pumpkin mixture, cutting to fit.  Coarsely crumble any remaining cake and sprinkle on top of slices.  Cover and chill for 4 hours or overnight.

Whip cream, confectioners' sugar, vanilla and remaining pumpkin-pie spice and beat until stiff peaks form. Spoon on top of triffle, spreading to edges; sprinkle with nuts or desired topping.




Phase 1 Harvesting My Bounty

Posted on September 23, 2013 at 10:15 PM Comments comments (0)


Well, now that we have all our pestos taking up space in our freezers-I do but I bet you don't?  But if someone out there heeded my advise and took advantage of my recipes, you won't be sorry, because if  you expaned the little time it takes to make these great additives that will enhance many of the recipes that you have in your recipe repertoire.

The following suggestions are a few of the ideas I have tried with great sucess.Add to your cold pasta salads-Last week I made what I call my pasta antipasto salad using tri-color pasta mixed with tomatoes, olives, peppers, basil, mozzerella cheese, shredded parmersan cheese, mushrooms and Italian cold cuts (it just doesn't taste right  without the meat-so remember eat in moderation),  I also like to add some pickled vegetables like califlower and brocolli-that are easily made by marinating the vegetables in a jar that you have added all your left over pickle juice too.  Place the vegetable in the refrigerator-if your kids like pickles they will love vertically sliced carrots that have been marinated for a few days.  Any raw vegetable will do.  Great for a healthy low calorie snack. Add a good Italian dressing, homemade or purchased . You can find my Italian dressing on Classic Archives by searching Italian dressing.

I use the pesto as a spread on sandwiches and to top hummus that is spread on whole wheat crackeres.  That is one of my weekday protein lunches along with a sliced apple with peanut butter and honey and a tall glass of milk.

Mix pesto into your potato salad and egg salad.

Whip the pesto into the eggs when making quiche or a frittata. Also in scrambled eggs an omelets.

Mix some n  soups stews or in anything that needs a healthy additive-Try the Basil/Roasted pepper Pesto spread on the bread before making a grilled cheese sandwich. 

Ok, it is your turn to create some uses for using  pesto and send them to my contact e-mail [email protected] so that I can share them with my readers.  you will get credit for them.






Summer and the living is easy-strawberry jam.

Posted on July 15, 2013 at 5:50 PM Comments comments (0)

There are so many wonderful recipes in  my file using strawberries and it was very difficult trying to select some of my favorites because I love them all. What is there not to love-they are all so easy, so delicious and most of all very healthy.

This next recipe is certainly one of my favorites and who doesn"t enjoy some fresh strawberry jam on their morning toast. To make this recipe even easier it is a refrigerator/freezer jam, no sterilized jars or water baths and only a few easy steps.


Refridgerator/Freezer Jam


1-pound fresh strawberries

1 cup sugar-or to taste or you can use a sugar substitute. I use Agave Nectar when I want the jam to be sugar free

2 tablespoons fruit Pectin-available at the supermarket

2-tablespoons lemon juice

Rinse strawberries in a colander, but because strawberries soak up so much water it is wise to leave the stems on.  Remove the stems and place the berries in a bowl and mash with a potato masher.  Add the mashed berries to a large skillet with the sugar, pectin and lemon juice.  Bring mixture to a boil over medium heat, stirring occasionally.  When the mixture comes to a boil, continue to boil for an additional 5 minutes.  I like mine a little chunky, but for a smoother texture you can mash with a pastry blender.

Transfer mixture to a bowl to cool.  When cool place in glass jars for the refrigerator or plastic  jars or containers for the freezer.


The jam is great heated with pure maple syrup served over pancakes with additrional berries or warmed to melt and served over strawberry topped Belgium waffles with a mound of whipped cream. Yum!!!

I also like to mix the jam with frosting and use it as a filling for layer cakes and for frosting.




Getting Back On Track

Posted on June 10, 2013 at 2:55 PM Comments comments (0)

Although my outdoor grill has  not been readied for summer cooking as yet-I am a little leery of attempting the job because I have a large stainless steel unit that is hooked to my gasline in my house, so I am giving a SHOUT OUT for some help.  I just love experimenting with all kinds of food cooked on the grill.  I am  not going to go into detail, because I plan  to share some of the recipes this summer. Yes, I plan  to adhere to my regular schedule of every two weeks.  I do want to apoligise and to say thank you to those who e-mailed me and messaged me on facebook.  I think that you and your family will enjoy this recipe and don't forget to be creative and try your own version.


Wine Marinated Steak Kebabs

1 cup red wine

1/2 cup olive oil

1/2 cup lemon juice

1/3 cup soy sauce

3 heaping tablespoons fresh chopped parsley

2 tablespoons Worcesershire sauce

2 tablespoons dry mustard

salt and freshly ground black pepper

1 pound beef tenderloin or flank steak, cut into 2-inch pieces

2 bell peppers, green, red or yellow or a mixture of each

1 medium red onion, cut into 2 inch pieces

8 cherry tomatoes

8 mushrooms


In a medium bowl add the red wine, oil, lemon juice, soy sauce, dry mustard and salt and pepper
to taste and whisk together to blend.  Set aside 1/3 cup marinade, cover and chill in the refrigerator.

In a large shallow dish, place beef and pour marinade to cover.  Place vegetables in another bowl and pour remaining marinade over.  Place in refrigerator and chill for 3-4 hours.  DO NOT CHILL OVER NIGHT.

Heat grill to high.  Alternate meat and vegetables on metal skewers.  Grill to desired doneness.

6 minutes for medium rare, 8 for medium-brush with reserved merinade and turn halfway through cooking time.

Please use your imagination with this recipe by substituting chicken, lamb or shirmp and changing the vegetables.  Honestly there are so many wonderful ways to make kebabs.  I am confident that you will enjoy this meal all summer long.  Serve over rice, but go crazy with the rice too.  Cook the rice in stock or broth and add vegetables, fruits, raisens, nuts or what ever your heart desires.





Rebooting my life

Posted on March 13, 2013 at 11:20 PM Comments comments (1)

Still sticking with that great Mediterrenean Diet-I am just not goin to give up.  For the past week I have been jotting down recipes to test and coraling people to test taste them for me. I really could use at least three more days in the week and maybe make some new friends.  Only kidding, because I have the greatest friends.


Monday I decided to play my version of the Food Networks program called CHOPPED.  I just love that show because it is so creative.  The format actually is a competetion between four chefs.  The goal is for the chefs to create a three course meal by using mystery items in a basket for a $10,000.00 prize. Of course I am competing against myself the prize being dinner.


I searched the refrigerator, freezer, pantry and my stash on my shelves in the garage for items that I could possibly use and I began my adventure.  A good bet was to make a soup that would fit into my new food guidelines.  Well I always have vegetables and I came up with carrots, 2 baby zucchini,  one half of a container of mushrooms, a handful of Italian tomatoes, 1 onion and 3 cloves garlic, 1/4 jar of black pitted olives and low an behold a package of cheese tortellini that I was going to use with my homemade pesto, but I never did because my grandson was visiting and he is allergic to nuts and I had used pine nuts in the pesto.  Also I picked out some spinach leaves from some mixed greens that I had not used. I always have Kitchen Basic's Unsalted Broths on hand as well as olive oil, canola oil, all kinds of vinegars and herbs. Looking at all the items I collected, it was a no brainer that all of these various ingredients certainly could be combined to make a hearty Italian Tortellini soup.


This is not going to be a conventional way of writing a recipe, I am just going to tell you what I did.


First I used that crazy plastic onion chopper everyone was buying a few years back,  It was one of the best gadgets that I bought.  It chops all kinds of vegies in small uniform pieces. I use it several times a week.  So that was the first step, chopping everything all in these small uniform pieces with the exception of the spinach, which I hand shredded.  Using my favorite deep saute pan i added a couple of tablespoon of olive oil to sauted the carrots and onion until tender. Added the garlic and cooked for a few minutes.


I added a carton of Kitchen Basic's Unsalted Vegetable Broth to the saute pan as well as all the remaining ingredients except about 1 tablespoon of  Red Wine Vinegar. Bring to a boil, lower heat, cover and simmer until the pasta is tender.  Add the vinegar which is optional.


This game is a fun thing to do at end of the week when you want to clean out your refrigerator and honestly you can come up with some great recipes. Serve with some crusty pulled apart bread and small bowls of olive oil for dipping.  Don't forget the rosemary.









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