ONE POTATO – LATKES FOR BREAKFAST

POTATO LATKES CAN BE MADE LOW FAT AND MAKE A HEARTY BREAKFAST!

pepper onion mushroom potato latke (6)

1 potato, shredded (If I had a sweet potato I would prefer to use that)*
1/2 c instant mashed potatoes
1/4 c all purpose baking mix (bisquick)
1/4 c milk
2 Tbsp low fat sour cream
1 egg
1/2 cup chopped peppers
1/4 cup chopped red onion
2 oz canned mushroom slices drained

*I THINK FROZEN HASH BROWNS WOULD WORK WELL TOO IF YOU’RE PRESSED FOR TIME!

Add first 6 ingredients to a large mixing bowl and mix well. Fold in the vegetables – the batter will be thicker than pancake mix. Coat a large skillet with non-stick cooking spray and place on medium high heat. Place large scoops of batter (about 1/2 cup each) onto skillet and flatten somewhat (Mine made 4 large latkes). Cook about 5 minutes each side turning carefully.

I FROZE MY LATKES WITH A PIECE OF WAXED PAPER BETWEEN THEM.  THEN I CAN TAKE ONE OUT ON THE WEEKEND AND A TURKEY SAUSAGE BREAKFAST LINK AND MICROWAVE A SATISFYING BREAKFAST IN JUST A FEW MOMENTS.  SOMETIMES I LIKE TO ADD KETCHUP OR A LITTLE SALT AND PEPPER.

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ROASTED SALTED SOY NUTS

LOW SODIUM! HIGH FIBER! AND HIGH PROTEIN!  ALL IN A CONVENIENT SNACK!

I WAS SO EXCITED TO FIND THIS SNACK IN MY LOCAL WALMART!  THEY ARE HIGH IN FAT (8GM/SERVING) BUT ONLY ONE GRAM IS SATURATED – SO KIND OF LIKE PEANUTS.  1/4 CUP PACKS A PUNCH OF 5 GMS OF FIBER  AND 11 GMS OF PROTEIN WITH ONLY 50 MGS OF SODIUM!

I DON’T KNOW WHY IT HAS BEEN SO DIFFICULT TO FIND THESE SNACKS OUTSIDE OF HEALTH FOOD STORES FOR SO LONG.

WHAT IS WASABI?

wa·sa·bi
wəˈsäbē/
noun
noun: wasabi
A Japanese plant with a thick green root that tastes like strong horseradish and is used in cooking, especially in powder or paste form as an accompaniment to raw fish

I FOUND THESE AMAZING WASABI PEAS (MUST HAVE THE PASTE ON THEM) AS A HEALTHY SNACK IN MY WALMART STORE!
THEY ARE SUPER SPICY AND CLEAR THE SINUSES IN THIS COLD, COLD WEATHER!  CRUNCHY AND SATISFYING WITH ONLY 2 GMS OF FAT IN 1/3 CUP OR 100 CALORIES!!  4 GMS OF PROTEIN TOO!
I RATE THEM A 5 OF 5 STARS FOR A COOL, HEALTHY  SNACK!

ACORN SQUASH RINGS WITH FETA AND PINE NUTS 

acorn squash rings with feta and pine nuts (8)

1 acorn squash
2 Tbsp your favorite pesto
Splash of your favorite Greek salad dressing
1/4 c pine nuts
1/4 c feta crumbles
1/2 c roasted red pepper slices
1/4 cup black or Kalamata olive slices (optional)

Preheat oven to 350 degrees F. Cut acorn squash in half and remove seeds. Slice into about six 1/2″ rings and place on 9 X 13″ baking dish lightly sprayed with non-stick spray. Spread rings with a little pesto and splash with Greek salad dressing. Top with pine nuts, feta crumbles, red pepper and olives if desired. Bake 15-2o minutes until squash is tender crisp and slightly browned.

YOU CAN KEEP IT VEGETARIAN BUT I SERVED WITH PARMESAN CRUSTED HADDOCK AND BROCCOLI SLAW!

DISCOVER TABBOULEH

Tabbouleh (Arabic: تبولةtabūlah; also tabouleh or tab(b)ouli) is a Levantine vegetarian dish (sometimes considered a salad) traditionally made of tomatoes, finely chopped parsley, mint, and onion, and seasoned with olive oil, lemon juice, and salt. Bulgur is often added to the dish; some variations add garlic or lettuce, or use couscous instead of bulgur.

Traditionally served as part of a mezze in the Arab world, tabbouleh was adopted by Cypriots and Israelis, variations of it are made by Turks and Armenians, and it has become a popular ethnic food in Western cultures.

IT IS A WHEAT GRAIN THAT I NEVER REALIZED WAS SO EASY TO MAKE!

I USED NEAR EAST BRAND TABOULEH.  YOU PUT IT IN YOUR SERVING BOWL .   ADD THE SPICE PACKET AND 1 CUP OF BOILING WATER.  PLACE IN REFRIGERATOR FOR 30 MINUTES AND IT IS DONE!  I MADE IT GREEK TABOULEH BY ADDING:

1 cup chopped tomatoes
1 cup chopped cucumber
4 oz Feta Crumbles (Treasure Cove)

INSTEAD OF THE OLIVE OIL AND LEMON JUICE, I ADDED 1/4 CUP OF MY FAVORITE GREEK DRESSING (KRAFT FETA AND OREGANO) WHICH I CAN ONLY FIND IN CANADA (NOT IN THE USA – NOT SURE WHY).

ANOTHER GRAIN TO ROUND OUT YOUR MEAL – GREAT FOR SUMMER WHEN LOOKING FOR COLD SALADS AND TOMATOES AND CUKES ARE ABUNDANT!

 

EAT YOUR BROCCOLI LEAVES

BROCCOLI-LEAF2

YES YOU CAN EAT BROCCOLI LEAVES!! AS A MATTER OF FACT BROCCOLI LEAVES ARE RICHER IN BETA-CAROTENE THAN THE FLORETS, AND CONTAIN OTHER HEALTHFUL PHYTONUTRIENTS THAT AREN’T FOUND IN THE STEMS AND FLORETS!

THE BROCCOLI FLOWERS OR FLORETS ARE MOST COMMONLY CONSUMED BECAUSE THE BROCCOLI LEAVES AREN’T TYPICALLY SOLD IN STORES.  WHY!?  FARMERS ARE WASTING THIS VALUABLE LEAF!  SO YOU WILL HAVE TO GROW BROCCOLI YOURSELF TO HAVE ACCESS TO THE LEAVES.

broccoli-leaf1

TRY GROWING THEM LIKE BABY SALAD GREENS.  SPRINKLE A HANDFUL OF SEEDS INTO YOUR GARDEN AND LET THEM GROW TO BABY LEAF SIZE TO 4-6 INCHES BEFORE HARVESTING.  A PLANT PRODUCES ONE MAIN HEAD  OF BROCCOLI AS IT’S FLOWER AND OCCASIONALLY A FEW SMALLER HEADS LATER.  THEN YOU CAN HARVEST THE WHOLE PLANT!  EVEN THE STEMS CAN BE SHREDDED FOR BROCCOLI SLAW!

THE BROCCOLI LEAVES ARE SIMILAR TO COLLARD GREENS IN TASTE AND TEXTURE – WITH A SLIGHT BROCCOLI FLAVOR.  YOU CAN ADD THEM DIRECTLY TO A LEAFY FRESH SALAD (MY FAVORITE) OR SAUTE THEM IN GARLIC AND BUTTER.  MY NEXT ENDEAVOR IS TO TRY THE LEAVES AS “CHIPS” LIKE KALE CHIPS.  THE LARGER LEAVES ARE PERFECT FOR STUFFING AS YOU WOULD A CABBAGE LEAF!

BROCCOLI LEAVES ARE VERY VERSATILE:  MAIN DISH, SALAD GREEN, SIDE DISH OR SNACK – TRY THEM ALL WAYS!!

Kale-Chips

BROCCOLI LEAF CHIPS

Ingredients

  • 4 cups BROCCOLI LEAVES, rinsed and chopped if they are large
  • 2-3 tbsp olive oil
  • Cayenne pepper
  • Chili powder
  • Sea salt

Instructions

  1. Preheat oven to 225 degrees F.
  2. Add completely dried, broccoli leaves to a large mixing bowl and drizzle olive oil over the top.
  3. Toss kale with two forks until all pieces are coated in olive oil. Start with 2 tbsp, and if it seems too dry use another tbsp olive oil.
  4. Sprinkle cayenne pepper, chili powder, and sea salt over the top and continue to toss. Repeat once or twice more, but be careful with the cayenne pepper, if you’re serving this to kids!
  5. Lay out piece by piece on an ungreased baking sheet. Make sure each piece is not touching another and has enough room to bake properly. You will need 2 large baking sheets.
  6. Sprinkle more seasonings on top if needed.
  7. Bake for 35-40 minutes. You can check by trying one chip and if it is very crispy they are done!
  8. For best results, enjoy immediately after removing from the oven.

OTHER GARDEN VEGETABLE LEAVES ARE EDIBLE AS WELL!  SWEET AND HOT PEPPER LEAVES CAN BE USED IN A SALAD AND THE HOT PEPPER LEAVES WILL ADD A LITTLE SPICE!

GET THE MOST OUT OF YOUR GARDEN!  ENJOY THE GREENS AS MUCH AS THE VEGGIES!

 

TOMATO BASIL PASTA 

Tomato Basil pasta

I SAW THIS RECIPE POSTED ON FACEBOOK SEVERAL TIMES BUT NO ONE HAD EVER ACTUALLY TRIED IT.  SO, I TRIED IT AND IT WORKED OUT REALLY WELL – IT WAS SO SIMPLE AND TOOK EXACTLY 20 MINUTES FROM START TO FINISH!

Ingredients

12 ounces pasta (I used 13.5 oz whole wheat rotini)
1 can (28 ounces) diced tomatoes with liquid
1 large sweet onion, cut in julienne strips (I used a package of Birds Eye frozen Pepper and Onion Stir Fry)
4 cloves garlic, thinly sliced
1/2 teaspoon red pepper flakes
2 teaspoons dried oregano leaves
2 large sprigs basil, chopped
2 1/2 cups vegetable broth
2 tablespoons extra virgin olive oil
Parmesan cheese for garnish

Directions

Place pasta, tomatoes, onion, garlic, basil, in a large stock pot. Pour in vegetable broth. Sprinkle on top the pepper flakes and oregano. Drizzle top with oil.

Cover pot and bring to a boil. Reduce to a low simmer and keep covered and cook for about 10 minutes, stirring every 2 minutes or so. Cook until almost all liquid has evaporated – I left about an inch of liquid in the bottom of the pot – but you can reduce as desired.

Season to taste with salt and pepper (I did not use any), stirring pasta several times to distribute the liquid in the bottom of the pot. Serve garnished with Parmesan cheese.

QUICK AND EASY VEGETARIAN DISH!

tomato basil pasta 008 (570x428)

OVEN TOASTED CHICK PEAS

TOASTY OVEN CHICK PEAS 1

Ingredients:

1 (15.5 oz) can of Chickpeas [garbanzo beans]

1 tsp. garlic powder
1 tsp. onion powder
olive oil, for coating chickpeas
salt/pepper to taste
hot sauce or other spices (I used chili powder and cumin) optional

Method of Prep:

Pre-heat oven to 400 degrees
Drain, rinse and pat dry the Chickpeas
In medium sized bowl, toss Chickpeas in olive oil
Add spices/ salt & pepper and coat Chickpeas thoroughly
Spread out on a parchment lined sheet pan
Place in the oven for 30-40 mins. stirring around the Chickpeas every so often to ensure proper browning.

GREAT HIGH PROTEIN, LOW FAT SNACK!!

1/2 cup serving: 110 calories, 18 gm Carbs, 6 gm Protein, 6 gm fiber, 2.5 gm fat

 

GREAT GUACAMOLE

GUACAMOLE (2)

1 ripe avocado
1/2 cup diced onion
1 tbsp minced garlic
1 diced tomato
2 Tbsp lime juice
salt and pepper to taste

Cut the avocado in half, remove the seed and skin and roughly chop.  Place in a medium mixing bowl.  Mash with a fork.  Add the rest of the ingredients and mix well.  Refrigerate at least an hour to let the flavors mingle!   Serve with tortilla chips or for an even lower fat option, whole wheat pita triangles!

 ENJOY!

HOW TO EAT EDAMAME

EDAMAME 1

Edamame is just soybeans in their unripe form, still green and sweet in their pods. Mature soybeans are dry and brown, and good for making tofu and soymilk. But the green beans are good to eat steamed or stir-fried.

  • Straight up, with salt – buy bags of frozen, steamed edamame in their pods and just warm it up. Peel and eat!

PICNIC 2

EDAMAME 5

  • Stir-fried – You can do many things with those tender little green beans, once they’ve been slit out of their pods, and stir-frying is another great option. Throw into some leftover rice with an egg and quickly stir-fry until hot.
  • In a bean salad – Edamame is also great in tossed bean salads, like this Three Bean Salad with cumin, garlic, lime juice, and black-eyed peas.

EDAMAME 4

EDAMAME DIP

EDAMAME 3

EDAMAME 2

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