Easy Beef and Broccoli Stir Fry

Beef and Broccoli Stir Fry
#DairyFree #GlutenFree

It is has been awhile since I have posted, but I haven't stopped thinking about what dishes I can write about and continued to learn new things that I can share with you.   Life gets crazy and there is never enough time to do everything, but this dish will make dinner a snap and your life a little easier on those busy weeknight when there are a million things to do and only a few mins to throw dinner together.   I probably make this recipe at least once a month.  It is one of the few dishes in which my kids will willingly eat a green vegetable (sometimes they even ask for more!).   Quick, Easy, Healthy, Delicious!!!


Ingredients:

• 1 cup brown rice (I like basmati)  prepared according to package directions (if you are in a real hurry you can use minute brown rice)
• 1 1/2-2lbs pasture raised skirt steak
• 1 12oz package frozen broccoli (Wegmans has great frozen organic broccoli for only $1.99!)
• 2-3 Tbs gluten free soy sauce.  

Directions:

1. Cut skirt steak into thin strips and saute for about 5 mins
2. Add frozen broccoli to beef and saute for another 2-3 minutes until broccoli is warm.  
3. Add cooked rice and soy sauce.
4. Stir all ingredients together and enjoy!

Why it is good for you:

• Brown rice: has 67% more vitamin B3, 80% more vitamin B1, 90% more vitamin B6, double the amount of manganese and phosphorus, and 60% more iron, as compared to white rice.  It also has dietary fiber and essential fatty acids where white rice does not.
• Pasture raised beef:  Beef raised on grass has less need for antibiotics.  Cattle is supposed to eat grass not corn.  When they do eat only corn they have a higher incidence of illness.  Typically, factory farms are the farms that raise their cattle on corn and also keep them in inhumane living conditions, which also degrades the quality of the beef.  Grass fed beef is also higher in Omega-3 fatty acids and most importantly it TASTES BETTER!!!! Want to learn more watch the documentary Food Inc!
• Broccoli: Low in calories, but high in dietary fibers, vitamin C, vitamin A, folate, and vitamin K,  It is also a good source of minerals like calcium, manganese, iron, magnesium, selenium, zinc and phosphorus.

Shrimp and Feta and Tomatoes...OH MY!

Shrimp, Feta and Tomato Bake
#GlutenFree

This dish is full flavor! I personally love roasted tomatoes and garlic, which this dish has plenty of.  It easy enough to make on a weeknight after work or is good enough to have when you have company over for dinner.  The main part of this dish is gluten free, but creates a beautiful sauce that goes wonderfully with a crusty bread or even served over pasta.  If you want to keep it gluten free you can always serve over polenta or on its own.



Ingredients:

• 3-4 cloves garlic diced
• 4 Tbs Olive Oil
• 1 1/2-2lbs raw shrimp shelled and deveined
• 1 pint cherry or grape tomatoes halved or 4-5 large tomatoes quartered 
• Salt and pepper to taste  
• Juice from 1/2 lemon
• 1 cup feta
• chopped parsley (optional)

Directions:

1. Pre-heat oven to 450 degrees
2. In a 13x 9 inch glass or ceramic dish stir together garlic, tomatoes, salt, pepper and olive oil
3. Roast for 20 mins
4. Add shrimp, feta, and lemon and return to oven to bake for additional 5-7 mins until shrimp are fully cooked
5. If desired sprinkle with Parsley before serving

Why it's good for you:

• Shrimp: concentrated source of the antioxidant and anti-inflammatory nutrient called astaxanthin.  Also contains antioxidant mineral selenium, vitamin B12 and omega-3 fatty acids.    
• Garlic: has antibacterial and antiviral properties, may be helpful in treating fungal infections, has blood thinning properties, reduces blood pressure and cholesterol, helps reduce blood sugar levels in diabetics and helps with iron absorption.  It has been found to help combat respiratory issues and allergies.     
• Tomatoes: Contain a large amount of vitamin C and A.  They also contain small amount of iron and calcium.  Tomatoes contain lycopene, which has been found to be a powerful antioxidant.

Mexican Tofu

Mexican Tofu
 #Vegetarian, #GlutenFree

Kind of sounds like and oxymoron...Mexican Tofu???  Not something you might typically think would go together. Sweet and Sour tofu or Mexican nachos sure, but Mexican tofu...come on!  I think most of the dishes I make with tofu have an Asian flavor to them, but not this one... and it is delicious.
A little while back I came up with a rule for myself....try to use at least one local ingredient in each meal that I cook. As much as I would love to eat completely local (if you ever want to be inspired by someone who did check out the book Animal, Vegetable, Miricale, by Barbra Kingslover), I am not going to kid myself into thinking that is something I can pull off day in and day out.  However, I can try and get a least one ingredient...milk in my oatmeal for breakfast, carrots in my salad for lunch, or a clove of garlic in my recipe for dinner.  I find it helps me to eat "in season" and get a bit more creative with my cooking.  The amount of local ingredient changes as the seasons do, but even in the winter months it is still doable to find just one ingredient.
In this dish the local ingredient I love to use is Primo and Mary's Black Bean and Corn Salsa.  It is Locally made here in Central New York and adds a great flavor to this dish.  I have also used local corn that I have frozen from the summer or depending on the season, fresh local spinach.  So go ahead and challenge yourself and see if you can do it...just one local ingredient.  Try it for a week for one meal a day and I think you will be surprised at how easy it is.

Ingredients:

• 1  14oz package of extra firm tofu
• 2 tsp olive oil
• 5-6 mushrooms sliced
• 1-2 cups fresh spinach chopped
• 1 cup beans ( I have use black bean, pinto beans, chix peas...whatever you have on hand)
• 1 cup corn (fresh or frozen)
• 1/2-1 cup salsa
• Shredded Cheddar cheese (optional)
• Tortilla chips (optional)

Directions:

1. Drain, rinse and pat dry tofu.  Slice block in small 1/2-1 inch squares.  
2. Heat oil in saute pan and  cook on each side for 4-5 mins or until brown
3. Add mushrooms and cook for another 5-7 mins
4. Add spinach, beans, and corn.  Cook stirring occasionally for another 5 mins or until vegetables are cooked. 
5. Stir in salsa and cook unit heated through
6. Serve with tortilla chips and topped with shredded cheese if desired 

Why it's good for you

• Tofu and beans-great source of plant protein
• Mushrooms- there has been research to show that mushrooms have anti-inflammatory and antioxident benefits as well as support the immune system.  Also contain over 15 vitamins and minerals 
• Spinach: Contains 23 vitamins and minerals.  Is one of the highest foods in vitamin K (blood clotting, bone health) and vitamin A (anti-oxidant and anti-inflammatory) .  However raw spinach contains a compound call oxalic acid, which blocks the absorption of calcium and iron.  One way to solve this problem is to pair it with foods high in vitamin C.
• Primo and Mary's black bean and corn salsa- Locally produced and contains non-GMO corn, black beans, tomatoes, with no added sugar and is gluten free!  

      

Party Pleaser Ziti

Party Pleaser Ziti 

Over the past five years my husband and I have had seven family parties to celebrate the birthday's of our two boys.  It is the same people (family) that we have to every party and I always feel pressure to come up with food that:
1.  Is something everyone will enjoy
2.  Is easy to cook (maybe this should be number 1)
3.  Homemade and not processed ( However, I will fully admit to ordering pizza for one party because I just couldn't get it together!)
4.  Something I didn't make the last time!

In March our youngest turned 3 and I was racking my brain for something and thought of Ziti. I started looking online for a little inspiration and found a few recipes that didn't use ricotta, but instead used other cheeses such as provolone or sour cream! I put together some of these ideas and came up with something that everyone loved!  I came to find out later that some of my family wanted to take home left overs because they like it so much.  Best part was I put the whole thing together the day before and I all I had to do was slide it in the oven the day of the party!

Ingredients:

• 1 lb pasture raised local  ground beef
• l lb pasture raised local sweet pork sausage
• 3- 16oz boxes of Rigatoni  (you can use Ziti or Penee) 
• 3- 26 oz jars of spaghetti sauce. 
• 1- 8oz container of sour cream
• 12-15 slices of thinly sliced provolone cheese 
• 3 cups shredded mozzarella cheese
• 1 cup Parmesan cheese

Directions:

1. Brown beef and sausage in large skillet.  If sausage is in its casing remove before browning.  
2. Add sauce to skillet and simmer for 10-15 mins
3. Meanwhile, in a large pot bring salted water to a boil.  Cook pasta according to package directions and drain
4. Pre-heat oven to 375.  Layer as follows in a LARGE aluminum "pasta pan":  1/2 of Rigatoni, provolone cheese, sour cream, 1/2 of mozzarella, 1/2 of sauce, 1/2 Rigatoni, 1/2 of mozzarella, 1/2 sauce.  Sprinkle Parmesan.  
5. Cover with foil and cook for 1 hour.  Remove foil and cook for another 20 mins.  

Why it is good for you:

• Most would probably think that baked Ziti isn't necessarily good for you, but I say if you use the right ingredients, it is.  Use minimally processed, organic, and local products and you have a meal that is good for you and one that everyone will love!
• Another reason this dish is "good for you" is because of how easy it is.  Easily prepared the day before to make for less stress the day of your event!  

Asian Tofu Salad w/ peanut dressing

Asian Tofu Salad w/ peanut dressing
#GlutenFree, #Vegetarian

I first had a variation of this salad at a friends house, using chicken, slightly different salad toppings and a store bought dressing.  Although it was very good, I thought to myself this could definitely be done as a vegetarian dish, with all whole foods and an easy homemade dressing. If you are someone that wonders "what do I do with tofu?", this is a great dish to use that ever illusive ingredient!
It is one of my favorite salads to make and something that can be thrown together easily on a week night.  I will admit that my kids won't eat the spinach (without a lot of gagging) so I typically give them the tofu, rice noodles and mandarin oranges and they will eat it all up.  I also have served it with pot stickers.  I found frozen all organic vegetarian ones that are quick to make a go really well with this salad.    

Ingredients:

Salad

• 1 block Extra Firm Tofu, drained and cut into small blocks
• 2 Tbs gluten free soy sauce
• 1 can mandarin oranges (packed in juice, not light syrup)
• 1/4 cup sliced almonds
• 1/4 -1/2 package rice noodles
• 5oz package of organic spinach

Dressing
Wisk together the following:

• Gluten Free Soy Sauce
• Sesame oil
• Olive oil 
• Peanut butter
• Rice wine vinegar

Directions:

1. Soak rice noodles in water for 10-15 minutes
2. While noodles are soaking, heat 1 Tbs Olive Oil in pan.  Add tofu and cook on each side for 4-5 mins until brown.  
3. Add rice noodles and soy sauce and cook for 2-3 minutes
4. Place spinach in bowl and add almonds, mandarin oranges, rice noodles and tofu.  
5. Toss with peanut dressing

Why it is good for you:

• Spinach: Contains 23 vitamins and minerals.  Is one of the highest foods in vitamin K (blood clotting, bone health) and vitamin A (anti-oxidant and anti-inflammatory) .  However raw spinach contains a compound call oxalic acid, which blocks the absorption of calcium and iron.  One way to solve this problem is to pair it with foods high in vitamin C.
• Mandarin Oranges- High in Vitamin C
• Tofu- High in calcium and a great source of vegetarian protein.  
• Almonds- Vitamin E (anti-oxidant), fiber, magnesium, and potassium.  

Mediterranean Polenta

Mediterranean Polenta

#GlutenFree, #Vegetarian

We are a family that typically eats a lot of pasta.  At least once a week.  Recently, however, I have tried to find alternatives in an attempt to cut back on our wheat intake. Until this time I had never really been a polenta eater. I had tried it in restaurants, but never thought to make it at home. I am definitely glad I finally did!  Now, we always have some in our house.  I haven't yet tried making it myself, but instead have been buying the tubes, which make using it very easy. There are plenty of different flavors available as well ( i.e., plain, sundried tomato, basil and garlic, etc...). Just as a tip, when looking for it in the grocery store it is usually in the produce section....I had trouble finding it the first time I looked for it.   

The Mediterranean sauce that I make for this dish is nice because it is so versatile.  You can add or substitute ingredients very easily.  Most times I make it, I make it as a vegetarian dish, but it is also a great one to add chicken to. So that whole chicken you cooked...this is great recipe to use some of that in.  On the night I took this particular picture I didn't have artichokes, which I typically always use, so instead I substituted sauteed mushrooms and it was still really good.  Next time I might even try and use both!  Leave a comment and let me know if you add or substitute anything else.... zucchini, eggplant, pine nuts????   

Ingredients:

•       4 Tbl olive oil divided
•       ½ - 1 tube sundried tomato polenta cut into ½ inch rounds
•           1 clove garlic minced
•           1 large onion diced
•           1 jar artichoke hearts chopped
•           2 fresh tomatoes diced
•           4 Tbs sundried tomatoes packed in olive oil, diced
•           ½ tsp salt
•            Italian herbs to taste
•           1 can organic cannellini or garbanzo beans 
•           ¼ cup grated Parmesan cheese

     

-           Directions:

1.      Heat 2 Tbl spoons olive oil in a grill pan
2.      Add polenta rounds and cook on medium heat for approximately 5-7 mins per side or until crisp
3.      Meanwhile, heat additional 2 Tbs olive oil in sauté pan
4.      Add garlic and onions and cook till fragrant
5.      Add artichokes, fresh tomatoes, sundried tomatoes, Italian herbs and salt.  Cook for approx 5 mins
6.      Add beans, and Parmesan cheese.  Cook for an additional 2-3 mins
7.      Serve sauce over polenta rounds and sprinkle with additional Parmesan.  

Why it is good for you:

• Polenta- Is made from cornmeal and when fried becomes nice and crisp on the outside and soft on the inside.  Has a mild flavor that goes well with sauces with a stronger flavor.  Like I mentioned before, it is gluten free and a great alternative to pasta.  
• Veggies- Lots of vegetables = lots of vitamins and minerals.  Different colors, different nutrients.  All of them good for you!
• Beans- wonderful source of protein!  Eat it with corn (polenta) and you get a complete protein!  

Sheppard's Pie

Sheppard's Pie
#St.Patrick'sDay!

In light of the upcoming holiday and by request from my lovely cousin-in-law Holly, I thought I would post about Sheppard's Pie this week. This a great all-in-one meal.  Meat, veggies and potatoes all together in a casserole style dish. You can't beat it! Again, I advocate for the use of local pasture raised beef.  I do understand that it is more expensive then conventional beef and for good reason (better health of the beef, better health for you), but one way to make this dish more affordable is to use less beef and more vegetables.  We all could use more vegetables in our diet and in many dishes that call for meat you don't need to use a lot, just good quality.  Most Sheppard's Pie recipes call for 1 1/2lbs -2lbs ground beef or lamb and about 1-2 cups vegetables.  As you will see I wound up using only 1lb ground beef and 3+ cups vegetables and it was still delicious!   This time of year is great for Sheppard's Pie because you can still find many of the storage crops such as potatoes, onions, and carrots for sale locally.  As for the peas and carrots I used the frozen organic kind.  Another way in which I changed this recipe slightly from the traditional was by using a sweet potato mixed in with the traditional russet (I actually used red and kept the skins on!).  It gave it a little bit of a sweeter flavor and all the health benefits of sweet potatoes.

Ingredients:

• 3 large local organic potatoes cut into chunks
• 1 large organic sweet potato cut into chunks
• 2 Tbs butter
• 1 Tbs olive oil
• 1lb local pasture raised ground beef or lamb
• 1 large local onion diced
• 1 cup local carrots diced (about 4 medium to large carrots)
• 1 cup organic peas
• 1 cup organic corn
• 1 Tbs Worcestershire sauce
• 3/4-1 cup beef broth

Directions:

1. Preheat oven to 400 degrees
2. Bring large pot of salted water to a boil.  Add all potatoes and cook for 12-15 mins
3. Drain water, mash potatoes and mix in butter.  Cover and set potatoes aside
4. While potatoes are boiling heat olive oil in pan
5. Add onion and cook for 2-3 mins
6. Add carrots and cook for additional 5-7 mins or until tender
7. Add beef or lamb and cook until no longer pink
8. Drain out fat
9. Add peas and carrots and cook for 3-4 mins
10. Stir in Worcestershire sauce and 1/2 cup beef broth  
11. Cook for another 7-10 mins adding additional broth to keep moist if necessary.
12. Put beef and vegetables into 9x13 baking dish  
13. Spread mashed potatoes on top and bake for 20 mins.

Why it's good for you:

• Grass Fed Beef-  When cows are healthier you are healthier.  Cows are supposed to eat grass not grain.  When they eat grass they stay healthy and don't need antibiotics.  They also get lots of wonderful nutrients from the grass which they pass onto you including Omega-3 fatty acids.
• Sweet Potatoes- Vitamin A (great for eye sight),Vitamin B6,Vitamin C (supports immune system), Vitamin D (improves mood, energy levels, helps build strong bones, skin, teeth and nerves) Iron, Magnesium (stress reducer), Potassium, Beta-Carotene (eye sight and immunity) and fiber
• Red Potatoes-B6 and a good source of potassium, copper, vitamin C, manganese, phosphorus, niacin, dietary fiber, and pantothenic acid.  And keep the skins on, that's where you will find many of the nutrients.  
• Peas and Corn-  both are loaded with lots of antioxidant and anti-inflammatory nutrients.
• Carrots- best known for containing high amounts of Vitamin A, but also contain 17 other nutrients.  
• Onions- High in vitamin C and fiber along with other key nutrients

Baked Sweet Potato Fries

Sweet Potato Fries
#Gluten Free, #Vegetarian, #DairyFree

These are so easy to make.  They take a little bit of time to bake, especially if you want to get them nice and crispy, but in general the time it takes to make them is mostly hands off.  In my last post, Whole Chicken: A great investment, I said I would be posting recipes that incorporate all that chicken that was cooked.  Although the sweet potato fries don't use the chicken as an ingredient, it is great side dish to go along with it, especially on the day it is cooked.  You can take advantage of the time it takes the fries to cook by removing all the chicken from the bones.
Use some of the chicken that night for dinner
and serve with sweet potato fries and store the rest for dishes later on that week.

Ingredients: 

• 2-3 large sweet potatoes peeled
• 1 Tbs olive oil
• 1/2 tsp salt
• 1/4 tsp garlic powder
• 1/4 tsp onion powder
• 1/4 tsp paprika  

Directions:

1. Pre heat oven to 375 degrees
2. Cut peeled potatoes in strips, trying to keep pieces similar in size and thickness (this will help them to cook evenly).  
3. Place sweet potatoes in a bowl and toss with oil, salt and spices, until evenly coated.
4. Spread evenly on baking sheet
5. Cook for 40-45 mins, turning potatoes 1/2 way through.

Why they are good for you:

• There are tons of vitamins and minerals in sweet potatoes including
• Vitamin A (great for eye sight),
• Vitamin B6,
• Vitamin C (supports immune system), 
• Vitamin D (improves mood, energy levels, helps build strong bones, skin, teeth and nerves). 
• Iron
• Magnesium (stress reducer)
• Potassium
• Beta-Carotene (eye sight and immunity)
•  Sweet potatoes are also high in fiber  

Whole Chicken: A Great Investment!

Whole Chicken

#Local Meat #Gluten Free, #Dairy Free

It really is a great investment!  You can get so much from a whole chicken and can get it for a great price! Not only will it provide you with a few nights dinner, but you can also easily make broth with it.  Most whole local pasture raised chickens will run you about $4.00-$5.00/lb. Buying the chicken breast alone will run you anywhere from about $8.00-$10.00/lb. There is slightly more work involved with the whole chicken, but really not that much and for 1/2 the price it is worth it!  Now, you may be thinking...what is she talking about.... $4.00/ lb is highway robbery!  I can go to the grocery store and buy a whole chicken for less than $1.00 per pound and chicken breasts for $2.00 per/lb!  But just remember... you are what you eat!  Which, in the case of those chickens includes hormones, antibiotics, and genetically modified grains.  In order to give you an idea as to where most grocery store chicken comes from, take a look at a clip from Micheal Pollen's documentary Food Inc, that gives a glimpse into what Industrial Chicken Farming is all about.  If you haven't seen it before, I recommend watching it.  It is eye opening and very informative.  I don't think you will look at chicken the same way after seeing it.

If you decided to watch, you may now consider making the small investment of $4.00-$5.00/ lb for a pasture raised chicken.  The next couple of post will be how to use all that chicken in some different dishes.   But for today, lets talk cooking and making broth...both of which are simple!!!

Cooking a Whole Chicken: 
I love coming home to a house that smells of dinner already cooking! Whole chickens are great in the crock pot and don't require a lot of prep work.  I typically will throw in a few smashed up garlic cloves and rub the chicken with my favorite spices.   I leave it in the crock pot all day (8-10 hours) on low and it comes out great every time. I have even put it in frozen and it still comes out perfect.  Once it is done the meat will come off very easily, so I typically take it all off right away even if I am not going to use it all that night.

Broth:

• Chicken Bones
• 1 carrot chopped in large pieces
• 2 celery stalks chopped in large pieces
• 1 large onion cut in quarters
• 1 tsp salt

Once you have all the meat removed, place the bones back in the crock pot with liquids that have cooked off from the chicken.  Add carrots, celery, onion and salt.  Fill crock pot with water and cook on low for 10-12 hours ( I usually do this over night so it is finished in the morning).  Strain liquids into a large bowl and let cool in refrigerator.  Once the liquid is cool, remove fat from the top and divide liquid into freezer bags and place in freezer until needed.

Quinoa Tabbouleh

Quinoa Tabbouleh
#Gluten Free, #Vegetarian, #Dairy Free #detox diet 

My favorite time of year to make this recipe is in the summer when I can use fresh mint and parsley that are grown in pots in my backyard. However, I also like to make it large batches anytime throughout the year as a quick and easy lunch to grab during a busy work week.  It is filling, but not so heavy that I feel weighed down after I eat it.  It is good enough to have on it's own or can be used as a side dish.
For a while I had stayed away from quinoa because I was having a hard time figuring out how to rinse it before cooking.  I couldn't find a strainer with small enough mesh so that the quinoa wouldn't fall through.  A few times, I just said screw it and didn't rinse it, but you can taste the difference.  It is much more bitter.   Recently I have been using a thin cloth (cloth diapers actually work great!), and lying it inside a colander.  I then put the quinoa on the cloth and rinse.  This way the water still drains through but I don't loose any of the quinoa.  Some of it does stick to the cloth when I go to move it into the pot, but I can usually scrape most of it off.  I don't know if this is the best way to rinse it, but so far it is the best I have come up with.  If any of you have any ideas I would love to hear them.  Leave a comment below so we can all learn!

Ingredients:

• 2 cups quinoa
• 1 cup diced tomatoes
• 1 cup diced cucumbers
• chopped parsley (use as much or as little as you like.  Sometimes I use as much as 1/4 of a cup, other times only a few tsp...depends on how you are feeling or what you have on hand)
• chopped mint (again use as little or as much as you like)
• 1/2 tsp salt
• 2 Tbs olive oil
• Juice from 1/4-1/2 of a lemon
• 2 Tbs Feta or goat cheese crumbled (optional)

Directions:

1. Rinse and cook quinoa according to package directions
2. After quinoa is cooked let it sit in refrigerator until cool
3. Mix in remainder of ingredients
4. Enjoy!

Why it is good for you:

• Quinoa: This seems to be the new "it" grain, but it really is a great alternative.  It is gluten free and contains a hefty amount of protein.  It also is a good source of zinc (helps you fight off illness), folate, and phosphorus as well as contains omega-3 fatty acids.   
• Tomatoes: Contain a large amount of vitamin C and A.  They also contain small amount of iron and calcium.  Tomatoes contain lycopene, which has been found to be a powerful antioxident.  
• Cucmbers: Contain many B vitamins and are 95% water so they are extremely hydrating.  
• Parsley:  Contains: folate, vitamin C, vitamin A, vitamin K, calcium, iron and carotene-beta
• Lemon:  Good source of calcium, vitamin C, magnesium and potassium -- minerals and antioxidants that improve the appearance and condition of our hair, skin and nails.

A tasty twist on Pasta Carbonara

Pasta Carbonara
#Local Meat

I love pasta Carbonara.  My husband LOVES pasta Carbonara.  My kids even like it!  There is only one problem....I hate cooking bacon!  I am not good at it.  Most times that I have tried to cook bacon it turns out half burned or too limp.  Not to mention my stove gets covered in bacon grease, so it winds up taking me just as long to clean it all up. Cooking bacon is just not my thing.  When we do eat it, it is usually on the weekends and my husband cooks it (willing, I should add, since he knows it is not going to turn out well if I do).  Now the chances of us having left over bacon to use for recipes during the week is slim to none.  So, I have few options when it comes to making carbonara....don't make it (but it's so good!), wait for my husband to get home and cook the bacon (we would be eating at 8:00), or use bacon that I cooked (YIKES! I don't want to ruin the dish).  I will admit that I have used the bagged bacon bits in the past, but the preservatives in them make me cringe so I am trying to steer clear.  Long story short is, it hasn't been looking good for pasta carbonara in our house lately.  That is until recently. My friend and amazing chef, Emily Prial from Side Hill Farmers, gave me a new and simple way to make it!  SOOOOO GOOD!!!!  I was a little nervous when she first told me that the recipe included a ham hock.  I had never used one before and was a bit daunted about how to cook it.  I shouldn't have been because it could not have been easier!    

Ingredients:

• 1 local pasture raised Ham Hock
• 1 large onion diced
• 2 Tbs olive oil
• 1 1/2 cups frozen organic peas
• 2 local pasture raised eggs lightly beaten
• 1/4 cup grated Parmesan cheese 
• 12 oz organic linguine 

Directions:  

1. Place ham hock in crock pot and cover with water.
2. Cook on low for 8-10 hours.
3. Take ham hock out. (save the water it was cooked in).  The meat will fall off the bone.  Separate fat from meat and shred meat.  
4. Heat olive oil over medium heat and saute onions for about 5-6 mins.  
5. Add peas and saute another 3 mins. 
6. Add shredded ham to peas and onions.  Mix together and heat for another 2-3 mins
7. Meanwhile cook pasta according to directions on the package.
8. After pasta is cooked and drained add 1/4-1/2 cup of water to the cooked pasta and stir. 
9. Add lightly beaten eggs to hot pasta with tongs until fully combined.  The eggs should cook from the heat of the pasta.  
10. Add and combine onion, pea and ham mixture to pasta.  
11. Add and combine Parmesan to pasta.
12. Serve and enjoy!   Sprinkle with extra Parmesan if desired. 

Why it is good for you: So you are probably thinking by now... "What is she going to say to convince me that pasta carbonara good for you"?  For me, the definition of "good for you" has to do with what goes into making a dish.  To me, if you are using whole foods sourced from quality places that care about their product and produce it in the best way possible for all involved, then it is good for you.  This dish contains all whole foods other than the pasta which is minimally process with organic wheat.  The onions are from my CSA share and the ham hock and eggs come from Side Hill Farmers, a butcher shop and market in Manlius, NY that gets its meat and grocery items from local farmers.  All meat from there comes from farms with pasture raised meat, no hormones, and no antibiotics.  To me, that is "good for you".    

Zucchini Cakes

Zucchini Cakes
#Vegetarian, #Dairy-Free

Eww!  Gross! What is that! These are some of the responses I get when my children eat anything green (or have it touch their plate for that matter). We are working on their manners, but it is something I don't have worry about when we have Zucchini cakes for dinner.  They love them! I thought of making this recipe the other night after receiving my annual renewal form to our local farm share, otherwise known as a CSA (community supported agriculture).  Last summer I wound up shredding a bunch of zucchini I got in my share, divided it into freezer bags, and froze it so I that could use it throughout the winter. This recipe is perfect use for it.

Although the frozen zucchini is very nice to have, I love to think that in a few short months I will be getting weekly fresh vegetables and at a great price.  Where else can you get organically grown produce for about 6 months out of the year and for around $350.  I don't know about you but I would wind up paying a lot more than $350 over a 6 month period of time if I were to buy produce from the grocery store. Not to mention the fact that the produce in the store was most likely picked weeks ago and may have traveled hundreds or even thousands of miles before getting to the store.  Personally, I love showing up to the farm and being able to see the food that I will be eating growing beautifully in the sun and knowing the people who have grown it.  It is a pleasure to know that all my money is going directly to the farmers and staying in my community. If anyone in the Cazenovia or Manlius NY area is still looking for a great CSA check out Luck Moon Farms www.luckymoonfarm.org. There are plenty of others in this area as well and I am sure in your area too. A quick Google search would probably help you locate one.

With a CSA you may get a vegetable or two that you don't know what to do with, but that is part of the fun!  It will force you to become more creative in you cooking and try some vegetables that you many not have tried otherwise.  I will be posting seasonal vegetable recipes once the growing seasons starts so be on the look out for those for some ideas as well!  I could go on and on about how great I think CSA's are, but on to the recipe....

Ingredients:

• 3-4 cups of Shredded zucchini
• 1 cup homemade breadcrumbs
• 1/2 small onion diced
• 1 Tbs Italian herbs
• 1/2- 1 tsp salt
• 1 tsp Old Bay seasoning
• 2 local pasture raised eggs 
• 2 Tbs Olive oil

Directions:

1. Squeeze water out of shredded zucchini
2. Combine zucchini with breadcrumbs, onions, Italian herbs, salt, and old bay seasoning 
3. Lightly beat eggs and add to dry ingredients
4. Mix until combined
5. Heat olive oil in pan
6. Form mixture into patties...I usually do about 2 inches in diameter, but you can do them any size you want.  Since the patties will be loose I like to drop them right into the hot oil. 
7. Cook zucchini cakes on medium heat for about 4-5 mins per side or until crispy

You can substitute carrots for the zucchini or do a combination of both if you like.   I have used these as both a side dish and main entree.  Apple sauce goes great with them as well.  

Why it is good for you:

• Zucchini: Low in calories and high in fiber.  Contains vitamins C, A and folate which have antioxidant and anti-inflammatory properties.  It also contains the minerals magnesium and potassium, which are helpful in lowering blood pressure, and the trace mineral manganese which aids in many physiological functions such as metabolism.  
• Eggs:  Great source of protein.  I plan on posting a whole blog on all the benefits of using local pasture raised eggs soon.    

Breadcrumbs

Breadcrumbs
Vegan, Dairy-Free

It wasn't until recently that it dawned on me that if store bought bread has a lot of ingredients than store bought breadcrumbs probably do too.  Not sure why it took me so long to put two and two together, but I took a look at the ingredient list and it was even worse then bread!  Now, I can't say that we often have left over pieces of bread, but when we do I throw them in the freeze (in a freezer bag) until I have enough to make into breadcrumbs.  More often, I will make an extra loaf of bread and slice it up.

Ingredients:
Slices of homemade bread (see homemade bread recipe)

Directions:

1. Preheat oven to 350. 
2. Place slices of bread on baking sheet and bake in oven for about 10-12 mins until bread is dry and slightly crispy.
3. Break up slices of bread so they fit into food processor
4. Run food processor for about 45 seconds or until you get desired consistency. 

You can keep the breadcrumbs in a resealable plastic freezer bag in the fridge for a few days otherwise store them in the freezer.   The homemade breadcrumbs contain a lot less salt then store bought, so just be aware when using them in your recipes, you may want to adjust.  Also, if a recipe calls for seasoned breadcrumbs I will often add Italian herbs.

Why it's good for you:
Minimal ingredients and you can control what kind of breadcrumbs you make depending on the flour you use for your bread.

I would love to hear your thought and comments on any of the recipes!  Thanks for reading and hope you are finding it useful!

Homemade Bread. Yes you can do it!

Homemade Bread
Vegan, Dairy-Free, 

I was a doubter too.  Homemade bread?  Yeah right!  There is no way I can make bread....I don't have a bread machine!  And who has time to kneed and do what ever else you do to make bread!  Then about a year ago my friend Jasmeen introduced me to this amazingly simple recipe and I haven't looked back.

For about a year prior to this I had done my best to buy bread with minimal ingredients, but choices were very limited and prices were high.  I would suck it up and pay the $4.00-$6.00 for a loaf of bread knowing that my other option was to pay a significant amount less but get a lot "More". "More" meaning more processed ingredients and additives that I did not want to put into my or my family's bodies.  So I tried the recipe.  It was so easy and delicious, plus it made my house smell great!  Altogether it takes about 13 hours to make, but the actual hands on time is only about 5-10 mins.  The most important thing for me to remember is timing, but we will get to that later.

This is also a very versatile recipe. You can use different flours and add things in (ie rosemary and garlic, berries, cheese etc...)  The original recipe calls for all purpose flour, but the picture above and recipe below is a combination of organic all purpose white flour and spelt flour in my attempt to start to cut back a bit on our wheat intake.  I know there is a lot of opinions on wheat these days.  I am not going to go down that road today, but I will say that I plan on experimenting with different types of flour for different recipes, so look for more on this to come... Just as an FYI: spelt or whole wheat flours do make the bread a bit more dense and you may need a touch more water.

Try it out!  Make your own bread and leave a comment to let me know what you think or what kind of variation you tried!  Enjoy!  

Ingredients:

• 2 cups Organic all purpose flour
• 1 cup Spelt Flour
• 1/2 tsp active yeast (I buy the jar)
• 1 Tbs salt
• 1 1/2-2 cups warm water

Directions:

1. Activate 1/2 tsp yeast in 1/4 cup warm water, let sit for a couple of minutes.
2. Combine flour and salt in a large bowl.
3. Add activated yeast  to flour mixture.
4. Add 1 1/2 cups warm water to flour mixture.
5. Stir until dry ingredients are moist. (I found using a spatula works best).  If you need to add a little bit more water do it a little at a time, but not too much, you don't want it really wet.  
6. Cover bowl with saran wrap for about 12 hours.  I have done this in as little as 8 hours. Once I forgot and made it after the dough rested for 24 hours.  It has worked every time.  It just needs to rise, so don't get to worked up about how long you have it covered.  
7. After the 12 hours (or so) heat your oven to 450.  Once the oven is heated place a dutch oven (cast iron pot) with the lid on, in the oven for 30 mins. 
8. Take pot out of oven and place dough in the dutch oven (You don't need to worry about greasing the dutch oven the bread will come out easily at the end).   You may have to scrape it out a little.  Place dutch oven with lid on back in the oven for another 30 mins.  Things will start smelling very good quickly!
9. After 30 mins remove the lid (Don't forget the lid is hot!  Use pot holders!) and place back in the oven for another 12-15 mins.  You can also drizzle a little olive oil and salt  or cinnamon and sugar at this point before putting back in.  
10. Take out and enjoy!  

As a side note about the timing I mentioned before: I was a little intimidated with the "letting it sit for 12 hour thing" then baking it for an hour.  I work during the day so.... when was I going to bake it?  What I found  is that I will either try to make the dough the evening and let it sit over night.  Then heat up the oven with the dutch oven in it first thing when I get up.  Once I am showered and dressed I throw in the dough and the bread is done before I leave for the day.  Or I will mix the dough together first thing in the morning and make the bread that night when I get home.  It is very doable and worth the little bit of extra effort.

Why it's good for you:

As mentioned above it uses minimal ingredients and can be made a lot cheaper than minimally processed store bought bread.  Depending on what kind of flour you use and what you add to it, will vary the nutritional value as well.  Even better, it's way tastier than store bought bread!   

Simple Granola

Simple Granola
Vegan, Dairy-Free




Thought I would stick with breakfast again and try and use some of the same ingredients from the last recipe since they are on hand.  The great thing about this Granola is it is very flexible.  This time I used walnuts, but you could easily substitute or just add almonds, instead of dried cranberries try cherries.  Other great additions are sunflower seeds or pumpkin seeds.  If you don't like all the spices take out the cinnamon and vanilla or change it out for nutmeg or all spice.  Have fun with it and customize it to your taste or perhaps what you have on hand!

Ingredients:

• 4 cups Rolled Old Fashion Oats
• 1/2 cup Flaxseed
• 1/2 Wheatgerm (omit if you want gluten free)
• 1/2 cup Walnuts
• 3 tsp Canola Oil
• 1/2 Maple Syrup, Local Honey or Combination of both
• 1 tsp Vanilla
• 1 tsp Cinnamon
• 1/2 cup dried cranberries
• 1/2 cup dried apricots

Directions:

Preheat oven to 350 degrees.  Combine first 8 ingredients in a large bowl.  Spread onto a large baking sheet and cook in oven for 12 minutes.   Toss on baking sheet then spread back out and place back in the oven for another 12 minutes.  Take out, add dried fruit and let cool  Store in air tight container on the counter or fridge for up to a week.  Also freezes very well! 

This is great with plain yogurt or coconut-almond milk!  

Why it's good for you:

• Oatmeal- has soluble and insoluble fiber.  Soluble fiber is good for helping to reduce cholesterol and insoluble helps food pass through our gut faster (relieves constipation). Oatmeal is a good source of protein and nutrients including zinc, vitamin E, copper, iron, selenium, and magnesium.
• Wheat Germ- Just 2 tsp contains 15% of daily vitamin E intake and 10% of recommended folate intake
• Flax Seed -Contain Plant based Omega-3 Fatty Acids, Contain Lignans, which contain antioxidant qualities, and also has soluble and insoluble fiber.
• Local Honey- Although there are no peer reviewed studies there are many anecdotal reports that eating honey that is local to your area can help reduce allergies.  
• Walnuts- High in protein, vitamin (B6, folate, thiamine,vitamin E), and Omega-3 Fatty Acids
• Cinnamon- Some studies have shown it to reduce cholesterol, reduce inflammation and have antioxidant effects.
• Apricots-Contain beta carotene (helpful in heart disease prevention) and also contain large amounts of vitamin A (great for eye site).
• Dried Cranberries- trace amounts of vitamin E and vitamin C

 

Tropical Oatmeal

Tropical Oatmeal

Gluten Free, Vegan, Low-sugar, Dairy Free

Breakfast is definitely a must for me in the morning.  If I don't have something substantial I can feel it for the rest of the day. Not to mention others around me suffer from my cranky mood swings. 
I found this very easy, quick and filling to keep me going throughout the morning. The only sugar that is in the recipe comes from the fruit, but the flavor is really delicious!  I know there is a lot of "prepared" oatmeal out there, but most are filled with things I can't pronounce and have no idea what they are.  This is especially silly to me knowing it takes just as much time to make pretty much any flavor oatmeal just as quickly at home and its cheaper to do yourself!!  I am definitely not perfect, but one rule I try to keep in mind is the less ingredients the better (added bonus to this rule is it often makes meals less expensive!).  I try to buy whole foods, or minimally processed packaged food with minimal ingredients and ones that I recognize!  Anyway on to the oatmeal!

• 1/2 cup Old Fashion Rolled oats
• 1 cup Unsweeted Coconut Almond milk
• 2-3 tablespoons Ground Flaxseed
• 3  organic Strawberries (frozen or fresh) diced
• 4-5 dried apricots diced 

Add all ingredients to a microwave safe bowl and cook for 1:30-2:00 mins.  Enjoy!!!!


This recipe is for one but can be easily made for multiple people.  I would suggest following the stove top directions for the oatmeal if making for a large bunch. 


Why it's good for you:

• Oatmeal- has soluble and insoluble fiber.  Soluble fiber is good for helping to reduce cholesterol and insoluble helps food pass through our gut faster (relieves constipation). Oatmeal is a good source of protein and nutrients including zinc, vitamin E, copper, iron, selenium, and magnesium.  
• Unsweetened Coconut-Almond Milk:  Great Dairy Alternative.  Consistency is not as thick as Almond or Soy Milk and helps gives this recipe a "tropical" flavor.  I use the Blue Diamond Brand and there is 45% of your daily calcium value, 50% for vitamin E and 25% of vitamin D, along with Vitamin A Iron Phosphorus and Magnesium in it.
• Flax Seed -Contain Plant based Omega-3 Fatty Acids, Contain Lignans, which contain antioxidant qualities, and Flax seed also has soluble and insoluble fiber.
• Apricots-Contain beta carotene (helpful in heart disease prevention) and also contain large amounts of vitamin A (great for eye site).
• Strawberries- strawberries have loads of goods stuff in them including vitamin C, antioxidants, fiber and more.  Some research shows that only 1 cup can lower blood sugar levels.

Thanks for checking out my blog:  Food to feel your best!    I wanted a place that I could share easy ways for people to change their nutrition and feel better! I truly believe that by putting good food, raised, or grown with love and care into your body you can feel better and see the positive energy start to flow throughout other aspects of your life.   I will share not only recipes but information about what nutritional value different foods offer and how to incorporate them easily into your life.  I will include recipes for all different types of diets...gluten free, vegetarian, vegan, dairy free, detox, etc.  My intention is provide helpful information and make eating delicious, nutritious, and simple!