Go Nuts - Again!

I don’t know about you but I used to shy away from eating nuts because they are high in fat. But now I have started snacking on them in small quantities. Nuts are one of the best plant sources of protein and they are rich in fiber. Almonds, which are actually seeds, may improve digestion and boost your immune system.

Walnuts are also a great choice.  They are full of protein, high in fiber, and contain Vitamins B & E. Walnuts also have omega 3 fatty acids which have been shown to lower "bad" cholesterol.  

But - go easy on your portions - A good way to control your portion is to just eat one large handful of nuts (no more than 25) everyday.

Here is one of my healthy snack recipes:

1 Cup Fresh Blueberries, washed
1 Cup Sliced Almonds
1 Cup Craisins
Mix all together. Enjoy alone, over yogurt, oatmeal or cereal!

Homemade Potato Chips

On my quest to make almost all things from scratch (not an easy quest I assure you) I have decided to try my hand at homemade potato chips. I have made several attempts and I think this one is my favorite recipe. My kids love these! A few tips...only cook one baking sheet at a time, don't make the potato slices too thin or they will burn, turn often so they cook evenly on both sides.

The funny part is that when I ate a store bought chip the other day they suddenly taste manufactured and overly processed. I think that is something you will find if you take on the task of trying to cook almost all of your own food and to buy very little store packaged, processed food. The things you thought tasted so good before don't compare to when you make them yourself - from scratch. It's amazing how good "real" food tastes!! Here is the recipe:

3 medium sized gold potatoes
3 TLB olive oil
¼ tsp garlic powder
¼ tsp dried minced onion flakes
Sprinkle sea salt

Preheat oven to 425. In a small bowl mix olive oil, garlic powder and onion flakes. Sprinkle with sea salt. Wash and dry potatoes. Cut potatos into thin slices – each potato should yield appx. 12 slices. Use a brush and lightly brush each potato slice with the olive oil mixture on both sides. Spread evenly onto baking sheet. Bake at 425 for 20-25 minutes turning often. Makes appx. 3 dozen chips.

Chicken Chili

A savory soup recipe for cold winter days. Healthy and easy to prepare.

1 TBL Olive Oil
1 Medium Onion, Chopped
2 tsp. Chopped Garlic
1 7oz can Diced Green Chilies
32 oz. Organic Free Range Chicken Broth
1 Cup Salsa Verde, Slightly Drained
1 Can Corn, Drained
1 Can Diced Tomatoes
1 Can Cannellini Beans, Drained (White Kidney Beans)
2 Cooked Chicken Breasts, Chopped
2 -3 TBL Chopped Fresh Cilantro
½ tsp Cumin
¼ tsp Oregano
¼ tsp Coriander Seeds
¼ tsp. Chili Powder
2 TBL Cornstarch
Salt & Pepper to Taste

In a Large Pot, sauté Onion and Garlic in Olive Oil for about 5 minutes. Add All Other Ingredients. Bring to a boil. Simmer and cook for at least 45 minutes – the longer the better. Garnish with tortilla chips and cheddar cheese. Makes 6-8 Servings.

Whole Wheat Snickerdoodles

2 ¼ cup wheat flour
2 tsp ground ginger
1 tsp baking soda
½ tsp ground cloves
1 tsp ground cinnamon
½ tsp salt
¾ cup butter, softened
1 cup white sugar
1 egg
1 TBSP water
¼ cup Natural Molasses
5-6 TBL Sugar
Canola Oil

Preheat oven to 350. Sift together flour, ginger, baking soda, salt, cinnamon, and cloves. Set aside.

In bowl, cream softened butter and the one cup sugar until fluffy. Beat in egg, water, and molasses. Gradually add in flour mixture. Shape dough in to 1” balls and roll them in remaining tablespoons of sugar – coat thoroughly.

Place on lightly greased baking pan. Bake 8 minutes. Cool on wire rack. Makes 3 dozen.

Healthy Cornbread Stuffing

1 Box Krusteaz Natural Cornbread Muffin Mix
10 oz can cream corn
2 eggs, beaten
½ cup plain yogurt
2/3 cup 1% milk
3 TBL butter
1 med. onion, chopped
3 celery stalks, chopped
1 green pepper, chopped
2 tsp chopped garlic (generous)
1 tsp thyme
1 tsp basil
1 tsp oregano
½ tsp rosemary
¼ tsp sage
¼ tsp cayenne
3 cups natural organic chicken broth

Preheat oven to 385. Use canola oil to grease bottom of 9x13 baking dish.

In medium bowl combine muffin mix, cream corn, eggs, yogurt, and milk; stir until just moistened. Pour into prepared pan.Bake in preheated oven for 20-25 minutes or until golden brown.

In large saucepan, melt butter and sauté onion, celery, green pepper and garlic. When tender stir in all spices, salt & pepper to taste, and broth. Bring to a boil and simmer 5-10 minutes. Remove from heat.

Crumble prepared cornbread into large dish and stir in broth mixture a little at a time. Mix well. Add more broth or more bread necessary to achieve desired consistency. You may warm in oven before serving. Makes a lot!

Healthy Kung Poa Chicken Recipe

This is a very delicious recipe. I prepare everything as directed but take out the kids portions before adding the hot chilies.

1 TBL each Dry Sherry & Cornstarch
1/2 tsp. Sea Salt
1/4 tsp White Pepper
2 Large Chicken Breasts, cut into cubes
3 TBL Olive Oil
2 Chile Peppers (more or less to taste)
1 TBL Chopped Garlic
1 TBL Chopped Ginger Root
2 Green Onions, sliced
1/2 Cup Chopped Carrots
1/2 Cup Chopped Broccoli
1 Can Sliced Water Chestnuts, Drained
1/2 - 1 Cup Organic Chicken Broth
1/2 Cup Salted Peanuts (optional)
Sprinkle Garlic Salt

Cooking Sauce:
3 TBL Soy Sauce
2 TBL White Wine Vinegar
1 TBL Cooking Sherry
3 TBL Organic Chicken Broth
2 tsp. Sugar
2 tsp. Cornstarch


Combine sherry, cornstarch, salt & white pepper in bowl. Add cubed chicken, toss to coat. Add 1 TBL Olive Oil & sprinkle of garlic salt. Stir and let sit for at least 15 minutes to marinate.

Prepare Cooking Sauce - Set Aside


Heat Skillet over medium heat add 1 TBL Olive oil. Add onions, garlic, and ginger root. Cook for several minutes. Add carrots, broccoli & water chestnuts. Add 1/2 Cup Chicken Broth. Simmer vegetables for about 15 minutes.

Cook Chicken in 1 TBL Olive Oil in a separate pan. Once chicken is no longer pink, add to the vegetable mixture. Add Cooking Sauce, peanuts, and Chile peppers. Continue cooking until vegetables are tender. Add more chicken broth if mixture begins to dry out.

Serve over brown rice. Serves 4

Healthy Breakfast Idea

I have a new favorite breakfast that I wanted to share. It's super healthy, easy, and OH so yummy!

1 6oz Stoneyfield Organic Fat Free Chocolate Underground Yogurt
1/4 Heaping Cup of Cascadian Farm Organic Oats & Honey Granola Cereal
1/4 heaping Cup of fresh blueberries
1/4 tsp cinnamon

Empty yogurt into a bowl. Top with remaining ingredients. Enjoy!

Taco Soup

This is a great recipe I have been making for years. Super easy- just throw it all in a large pot and simmer for a couple of hours. I use the extra, extra lean ground turkey but you can substitute with chicken or lean ground beef as well. Enjoy!

1 lb Extra lean ground turkey, cooked
½ Large Onion, chopped
1 16 oz can Chili Beans with liquid
1 15 oz Can Tomato Sauce
2 Cups Water
2 15 oz Cans Diced Tomatoes
1 4 oz Can Diced Green Chilies
1 pkg. Taco Seasoning
1 15 oz Can Hominy, Drained
1 ½ Cup Frozen Mix Vegetables
½ tsp cumin
½ tsp chili powder
¼ tsp cayenne
½ tsp each salt & Pepper

Tortilla Chips, Cheddar cheese, Sour Cream to Garnish

Season turkey with galric salt and pepper and brown in a little bit of olive oil. Place all ingredients in a large pot with cooked turkey. Cover & Cook for at least 1 hour or until all vegetables are soft. Ladle soup into bowls. Garnish with crushed tortilla chips, cheese and light sour cream.
Makes 8 Servings.

Great to freeze and re-heat.

Slow Cooker Mushroom Chicken

3-4 Large Boneless, Skinless Chicken Breasts
1 Can Organic Cream of Mushroom Soup
1/2 Onion, Chopped
3 Cloves garlic, minced
2 TBSP Soy Sauce
¼ Cup Water
¼ Organic Chicken Broth
¼ White Wine (optional)
1 TLB Minced Dried Onion
½ tsp each salt & Pepper
½ tsp. garlic salt

Put all ingredients in slow cooker. Cook on high for 4-5 hours or until chicken is cooked through. Serve over brown rice with steamed broccoli and carrots.

Healthy Pasta and Vegetables

1 Cup Sliced Carrots
1 Zucchini Squash, Chopped
1 Cup Chopped Baby Portabello Mushrooms
½ Cup chopped Onion
1 14.5 oz. Can All Natural Diced Tomatoes
½ Cup Chopped Walnuts
1 TBL Olive Oil
1 Tsp. Chopped Garlic
Pinch Basil, Oregano, salt & Pepper
4-5 Servings Whole Wheat or Multi Grain Pasta

Cook Pasta according to directions. While Pasta is cooking sauté Onion and Garlic in Olive Oil about 5 minutes. Add Carrots and sauté another 5 minutes. Add Zucchini, Mushrooms, and Diced Tomatoes. Add spices. Simmer 15-20 minutes. Add Chopped Walnuts in the last 5 minutes of cooking. Serve over cooked, drained pasta. Makes 4 servings.

Healthy Pie Crust

This is a great pie crust recipe I experimented with several times until I found one that I was happy with and more importantly, that my husband was happy with. Now my next venture...finding a healthy pie?

1 cup Oats
1/3 cup whole wheat flour
1/3 cup ground almonds
2 ½ TBSP brown sugar
¼ tsp cinnamon
¼ tsp salt
4 TBSP Canola Oil
3 TBSP ice cold water

Mix oats, wheat flour, ground almonds, sugar and salt together.
Mix oil and water together in separate bowl
Add oil and water mix to dry ingredients. Mix with fork until completely moistened. Mixture will begin to stick together but not roll up into a complete ball as with traditional pie crusts.
Oil 9” pie pan. Add mixture to pie pan. Use your hands to flatten out and press into shape of pie pan.

Bake at 425 for 8 minutes. Makes one 9” pie crust.

Homemade French Fries

This is a great, healthier version of french fries. If you like a lot of spice and flavor go heavy on the dried minced onions. If you are not so much into the flavor - go easy. Make sure you use your "all natural" ketchup that does not contain high fructose corn syrup. Yes - if you missed one of my previous entries most regular brand ketchup has HFCS so make sure to read the label and pick a healthier choice or go with out (is that allowed?)

3 Med. potatoes
4 TBSP Butter, Melted
¾ Cup Grated Parmesan Cheese
½ tsp. garlic salt
¼ tsp. paprika
1/8 tsp. onion powder
1/8 tsp. pepper
2 tsp. dried minced onion
Canola Oil

Scrub potatoes and cut in half. Cut each half into four large slices. Brush potatoes with melted butter.

Add all other ingredients, except oil in a large plastic bag. Add several potato slices at a time to bag. Shake to coat with cheese mixture. Place coated potato slices on oiled cooking sheet. Bake in pre-heated oven at 400 degrees for 25-30 minutes, turning at least once while cooking. Makes 6 servings.

Great Source for Recipes

I have a great source for recipes. I have been using it for years:

http://www.allrecipes.com/

What I love about them is that there are lots of categories to choose from, you can create a recipe box, lots of the recipes are rated by other users, and you can adjust the number of servings to fit your needs.

One of the things I want to add is that not all of the recipes are 100% natural or use healthy ingredients so don't be afraid to substitute ingredients to fit your needs. For instance, if the recipe calls for margarine, I use butter. If it calls for white flour, I use whole wheat. If it calls for breadcrumbs I make my own or use Panko (http://en.wikipedia.org/wiki/Panko).

There is even an app on the iPhone for this site which makes it easy to remember what ingredients you need to buy at the grocery when you forget your list!

Banana-Oat Muffins

This is my third attempt on healthy muffins that my family will actually eat and I think I finally have success. I made this recipe yesterday and the muffins are all gone. They are really moist and tasty and use all healthy ingredients. Give them a try!

2 Cups Full Circle Honey Nut Toasted Oats Cereal
1 ½ Cup Whole Wheat Flour
1/3 Cup Packed Brown Sugar
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
½ tsp nutmeg
1 Cup Mashed Ripe Bananas (About 2 Large)
1 Cup Low Fat Milk
3 TBL Canola Oil
1 Egg
½ tsp vanilla

Heat Oven to 400. Grease Bottom of Muffin Pan or Use Muffin Cups.

Crush Cereal. In large bowl combine all dry ingredients including cereal. Mix Well. Stir in all wet ingredients including bananas just until moistened. Divide batter evenly among muffin cups.
Bake 18-22 minutes. Makes 12 muffins.

Pumpkin Bread

This is a wonderful, delicious recipe. It is made with wheat flour, organic pumpkin and canola oil. My kids love this recipe and it is usually devoured within 2 days. It is moist and delicious and this recipe makes 2 big loaves.

3 Cups Sugar
1 ½ cup wheat flour
1 cup white flour
2 tsp. baking soda
2 tsp. cinnamon
2 tsp. pumpkin pie spice
1/8 tsp. nutmeg
1 ½ tsp. salt
1 15 oz can organic pumpkin
¼ cup melted butter
½ cup Canola Oil
4 eggs
¾ Cup Water

Mix dry ingredients in large bowl with spoon. Add pumpkin, oil, eggs and water and melted butter. Mix well. Pour into 2 full size loaf pans. Bake at 350 for 50 minutes.

Sweet Potato Casserole

I got this recipe from my wonderful neighbor. I tweaked it a little bit and let me tell ya...it is delicious! Maybe not the lowest in calories but it is well worth it and very easy. Yum Yum!

2 Large Sweet Potatoes, Peeled, Cooked, and Mashed
½ Cup Sugar
2 Eggs
1 TLB Vanilla
4 TLB Butter
½ Cup Lowfat Milk
¼ tsp Nutmeg
½ tsp Cinnamon

Mix all ingredients together and pour into a buttered casserole dish.

Topping:
½ Cup Brown Sugar
1/3 Cup Wheat Flour
1/3 Cup Chopped Pecans
1/3 Cup Chopped Walnuts
3 TLB Melted Butter
1 TLB Water

Mix Topping ingredients and sprinkle on top of casserole. Bake at 350 for 40 minutes.

Baked Herb Chicken

My family all love this one. It's very easy. I cook the chicken for about 45 minutes. I usually have to add a couple tablespoons of water after about 30 minutes. I serve this with Uncle Ben's Instant Whole Grain Brown Rice or Baked Rosemary and Garlic New Potatoes and Steamed Vegetables.

4 Skinless, Boneless Chicken Breasts
2 TBL Olive Oil
3 TBL Organic Free-Range Chicken Broth
1 TBL Dry Minced Onion
1 ½ tsp Chopped Garlic
1 tsp thyme
½ tsp rosemary
½ tsp parsley
¼ tsp sea salt
¼ tsp paprika
¼ tsp turmeric
¼ tsp garlic salt
½ tsp pepper
¼ tsp marjoram

Preheat oven to 375. Put all ingredients except chicken into a bowl and mix well. Place chicken into baking dish. Pour sauce mixture over chicken and coat well. Make sure sauce covers the bottom of the baking dish and that the chicken is coated on both sides. Bake for 45 minutes.

Super Healthy Chicken Tenders

1 Pkg. Boneless, Skinless Chicken tenders (appx. 1 lb.)
¼ cup wheat flour
¼ cup wheat germ
1 TBL Flax Seed Meal
½ tsp paprika
½ tsp garlic salt
1 tsp dry minced onion
½ tsp ground mustard
¼ tsp pepper
2 TBL grated Parmesan cheese
Olive oil

Use olive oil to lightly coat cookie sheet. Preheat oven to 425. Put all ingredients except chicken in a large plastic baggie. Shake to mix. Add half of the chicken. Shake to coat thoroughly with mixture. Place coated tenders on greased cookie sheet. Repeat with remainder of chicken. Cook in preheated oven for 30 minutes. Serves 4.

Turmeric and Ginger Tea

I have read that there are many health benefits of the spice turmeric including cancer prevention and inhibiting cancer cell growth, improved liver function, relief from rheumatoid arthritis, improved blood circulation, relief from inflammatory bowel disease and more.

Ginger-root is a natural anti-inflammatory. It has also been said to help relieve nausea and motion sickness, aid in digestive problems, improve circulation, reduce symptoms of arthritis, and more.

I did some research on recipes and some creative experimenting and came up with this turmeric and ginger tea recipe:

4 Cups Water
1 tsp turmeric
1 tsp ginger powder
½ tsp fresh grated ginger root
¼ tsp cinnamon
1/8 tsp cloves

Bring water to a boil. Add all ingredients. Simmer for at least 10 minutes. Strain tea. Add all natural honey and/or lemon to taste.

You can find turmeric in the normal spice aisle in most grocery and health food stores.

Super Smoothie Recipe

1 Banana
½ Cup Frozen Strawberries
½ Cup Frozen Blueberries
½ Cup Frozen Raspberries
½ Cup Frozen Peaches
½ Cup Low Fat Vanilla Yogurt
1 Cup Orange Juice
½ Cup Light Vanilla Soy milk
Handful of Ice Cubes
1 Scoop Kashi Go Lean Vanilla Energy Shake Mix
½ tsp Cinnamon

Put all ingredients in a blender. Blend until smooth. Add water if it is too thick and blend again.

I never measure when I am making smoothies but this is a pretty good estimate. You can use any frozen fruit you like. My secret ingredient is the cinnamon. You can also omit the Kashi Powder if you want. I like it because it gives you extra vitamins and helps fill you up!