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Overnight Oatmeal Breakfast Cake

24 Jun

This is a super convenient breakfast that my boys love it comes from one of my favorite blogs Barefeet In The Kitchen http://barefeetinthekitchen.blogspot.com/2011/08/cinnamon-spice-soaked-baked-oatmeal.html?m=1 . It’s gluten free, healthy and I do all the work the night before.

Ingredients:
3 C. GF oats
1/2 C. Sugar or Splenda
1/2 C. Raisins or chopped up apples or both, yum
1 1/2 C. Milk or non-dairy alternative I like almond milk you can even use fat free it will still be super good
3 eggs
1/4 C. Oil
2 tsp. baking powder
1 tsp. kosher salt
1 tsp. cinnamon
1/4 tsp. nutmeg
Mix ingredients together and pour in a greased 2 quart casserole dish with lid or just a 7×10 pan and cover with Saran Wrap. Put in refrigerator over night. In the morning remove lid, place in cold oven, close door and set temperature for 350 degrees and timer for 40-45 minutes. I like mine a bit browner so 45 is good with me. It bakes as the oven preheats and you get ready for your day. I generally go exercise while it bakes. So easy and tasty.

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Zesty Lentil Salad

30 May

The lady who brought this fresh salad to our group actually grows a very large herb garden and so she allowed us to partake of it. The fresh herbs combined with zesty lime and Garam Marsala was just excellent. The lentil of course are just bursting with nutrition, fiber and protein so thanks for sharing!

Ingredients:
One bag of lentil cooked in chicken or vegetable broth
1/2 – 1 white onion chopped
1 green bell pepper chopped
1-2 tomatoes seeded and chopped
1/2 C. fresh chopped parsley
1/2 juiced lime
1/2 tsp. Garam Marsala

Cook lentils according to package instructions. Add parsley, lime and Garam Marsala. — Submitted by Reni Erskine

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Baked Beans and Swiss Chard

30 May

For a salad greens this was a very hearty salad and could certainly work as a main course. You have the smokey meat/bean flavor of a main course chili combined with the energy and vitamin boost of green food. Loved it!

Ingredients:
1 Tbsp. extra virgin olive oil
1/2 small onion, chopped
1 stalk celery, finely chopped
1 carrot, finely chopped
2 garlic cloves, finely chopped
Kosher salt and freshly ground pepper
1 bunch Swiss Chard or Mustard Greens, stems removed, leaves chopped
1/2 C. Diced smoked turkey or lean ham
1 – 15 oz. can Great Northern Beans, drained slightly
2 – 15 oz. cans Pinto Beans, drained and rinsed well
1/4 C. Chopped fresh parsley or 1 tsp. dried parsley
1 tsp. fresh thyme or 1/2 tsp. dried thyme
1 tsp. fresh oregano or 1/2 tsp. dried oregano
Heat olive oil in large skillet over medium heat. Add the onion celery, carrot, garlic and 1/4 tsp. each salt and pepper; cook stirring occasionally, until the vegetables are crisp-soft, about 7 minutes.
Add the greens, meat and 2 Tbsp. water to the skillet; cooking, stirring, until the greens wilt slightly, about 3 minutes. Add tomatoes with their juice and simmer about 5 minutes. Add the pinto beans and the Great Northern Beans with their liquid. Add parsley, thyme and oregano and simmer just to heat through. — Submitted by Marcia Marshall

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Brown Rice Salad

30 May

Another one from our Healthy Eats Group. I really liked the contrast of textures and little salty, nuttiness combined with the sweetness of craisins and corn.

Ingredients:
2 C. Cooked brown rice
1 can corn
1 red pepper, chopped
2 green onions, chopped
3/4 C. Dried cranberries
1 carrot, grated
3 tsp. chopped fresh parsley
1/4 C. Roasted sunflower seeds
1/4 C. Roasted sliced almonds
Combine above ingredients then mix dressing below and toss together.
Dressing:
1 clove garlic
1/2 C. Olive oil
4 Tbsp. soy sauce
2 Tbsp. lemon juice
— submitted by Mindy Sturgell

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Low Carb Cabbage Rolls

17 May

For our Healthy Eats Group this month I found this great recipe on and decided that I could make it better like most recipes start out. I decided to replace the rice it suggested using with steamed and minced cauliflower to reduce the carb content. I also decided to kick it up a notch in terms of seasoning and what do you know it was a hit. My approach to cooking is like an ongoing scientific project and so while the outcome of one test may have been very good I am always looking to one up myself next time which explains my additional suggestions. I am sure there will revamps of this recipe and I will come back and update as needed.

Ingredients
12 cabbage leaves from one large steamed head of cabbage (I like to core the head of cabbage at the bottom and then just peel off 12 leaves. You could also use sheering scissors and just snip them off. I throw them into boiling water for two minutes so they soften but retain their color. I shred the rest to make fish tacos later in the week.)
1 cup of steamed, minced cauliflower or you can just use cooked rice. (An easy way to do cauliflower is to just cut off a third of a head, wash, mince till it looks like rice, measure out 1 1/2 C. Then cook in microwave for 3 minutes – it will shrink to 1 cup.)
1/2 C. onion minced
1 Tbsp. garlic minced
1 1/2 Tbsp. fresh ginger grated
1 1/2 lb. lean ground turkey
1 egg
1/4 C. fat free milk
1 1/4 tsp. pepper or to your preference
1 1/4 tsp. kosher salt
1 tsp. soy sauce
1 tsp. Worcester sauce

Mix all ingredients together until well integrated. Scoop 1/4 C. worth of meat mixture and place in middle of softened cabbage leaf and fold in ends like a burrito, place in bottom of a crockpot. You’ll have 12 -14 cabbage rolls; cover it all with the following sauce:
Sauce
2 (8 oz.) cans tomato sauce
2 Tbsp. lemon juice
2 tsp. Worcestershire sauce
1 Tbsp. Stevia brown sugar blend (can substitute with 2 Tbsp. regular brown sugar or can leave out altogether next time if I add the following seasonings instead.)
(If avoiding sugar and Splenda you could add the following instead: 1-2 Tbsp. of oregano, basil and 1-2 tsp. garlic powder and one small can of tomato paste.) I may cut the sauce topping in half next time to dry it up a bit. It also helps to not overcook the veggies involved before placing in crockpot.
Cook in crockpot on low for 8-9 hours.
I would serve these rolls on a bed of brown rice with extra sauce for kids but for me I would mince up the rest of the cauliflower until it is rice like and serve it on top of that with extra sauce. To make it even easier to prepare you could make up cabbage rolls night before, keep in fridge and just put it in the crockpot in the morning, cover with sauce and set on low.— submitted by Melissa Campbell

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Asian Lettuce Wraps

16 May

This tasty dish was brought to our last health eats meet up by the beautiful Kate Wilson. It is low in carbs since it leaves out the traditional rice or noodles popular with so many Asian dishes. It was also very, very tasty. She got it from the very popular food blog Best Bites it is actually one of my personal favorite foodie sites as well and I had made this recipe previously for my four boys and they absolutely loved it!
Ingredients:
2 tsp. canola oil
4 cloves garlic, minced
1 Tbsp. fresh minced ginger
1 lb. ground chicken (or turkey)
3 oz. mushrooms, finely chopped (8 small mushrooms)
1/2 tsp. kosher salt
4 C. Bagged coleslaw mix or thinly shredded cabbage
1 (8 oz.) can sliced water chestnuts, drained, rinsed, and finely minced
1/2 C. Thinly sliced green onions
4 Tbsp. soy sauce
1 tsp. sesame oil
1 lemon zested and juiced (3-4 Tbsp.)
1/2-1 tsp. Sriracha or other hot sauce optional
1/3 C. Roughly chopped cilantro
1-2 heads iceberg lettuce

Dipping/Drizzling Sauce
4 Tbsp. soy sauce
4 Tbsp. vinegar
3 Tbsp. Water
2 tsp. honey
1-2 tsp. finely minced ginger

Heat a very large skillet to medium-high heat on the stove top. When hot, add vegetable oil and then garlic and giner. Saute for about 30 seconds, until fragrant, and then add ground chicken, chopped mushrooms and kosher salt. Cook for about 5 minutes, stirring often, until chicken is cooked through. Remove any extra liquid from pan. Add cabbage, water chestnuts and green onions. Cook for about 2 minutes, until cabbage starts to wilt. Add soy sauce, sesame oil, the zest from the lemon and the lemon juice and hot sauce to taste. Remove from heat and stir in cilantro
To prepare dipping sauce, combine all ingredients and whisk to combine. Serve on lettuce leaf. Top with sauce.

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Lentil Tacos or Chip Dip your Pick

29 Apr

This dish was brought to the Healthy Eats night by a sweet lady who has gone on a clean eating diet recently and has lost 15 pounds since January although it may have been more since last I talked to her. She found on Allrecipes.com a tasty submission by a Michelle Thomas http://m.allrecipes.com/recipe/222610/tasty-lentil-tacos-2
Lentils are a great nonfat source of protein, lots of fiber and folate all of which can lower cholesterol and help prevent breast cancer. It’s a power house in itself.
Ingredients:
1 C. Onion finely chopped
1 garlic clove, minced
1 tsp. canola oil
1 C. Dried lentils, rinsed
1 Tbsp. chili powder
2 tsp. ground cumin
1 tsp. dried oregano
2 1/2 C. Chicken broth or veggie broth
1 C. Salsa
12 taco shells (or chips if for dip)
1 1/2 C. Shredded lettuce
1 C. Chopped tomato
1 1/2 C. Shredded reduced fat cheddar cheese
6 Tbsp. fat free sour cream
In a large nonstick skillet, sauté onion and garlic in oil until tender. Add lentils, chili powder, cumin and oregano; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until lentils are tender. Uncover; cook for 6-8 minutes or until mixture is thickened. Mash lentil slightly. Stir in salsa. If serving as tacos, assemble as usual. Could layer lentils, sour cream, cheese, lettuce, tomatoes as a chip dip. We had the lentils plain with chips which was also good. I thought it would work well layered as a taco salad minus the chips for a lower-carb option. — Submitted by Alicia Wood

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Gluten Free Mini Corn Dog Muffins

28 Apr

So it was son number three’s birthday today and he really wanted corn dogs. Despite corn being primary in the title most corn bread mix contains wheat and since we are gluten free for now that meant I had to get creative. I recalled seeing a Pinterest post by Iowa Girl Eats http://iowagirleats.com/2012/01/30/super-bowl-recipe-week-mini-corn-dog-muffins/ for these mini corn dog muffins, of course it used flour but then I recalled an easy GF corn bread recipe from the Gluten Free Cooking School http://www.glutenfreecookingschool.com/archives/gluten-free-southern-cornbread/ I decided to alter it a bit and thus this recipe was born.
Ingredients:
1Tbsp. Oil
1 1/4 C. GF white corn meal
1/2 C. Brown rice flour
1 tsp. salt
1 tsp. baking soda
1 tsp. baking powder
1 Tbsp. Splenda or stevia or sweetener
2 eggs
2 Tbsp. apple cider vinegar
2 C. Milk or soy milk
1 package low fat hot dogs, I used turkey dogs

Mix dry ingredients, then add wet ingredients. Blend well. Preheat oven to 400 degrees. Grease or spray wells of mini muffin tray. Spoon corn batter into tin, cut hot dog into one inch pieces, mine made 4-5. Place hotdogs in middle of each muffin well with flat cut side down. Bake 15-18 minutes. Let cool 5 minutes. I had to use a flat table knife to run around each muffin at this point to allow it to release nicely as I pried them out with a fork. I might grease then dust inside with corn flour next time to see if it makes getting them out easier. The kids absolutely devoured them, I ended up making two batches, cooked up the entire package of hotdogs and used all my batter. There was nothing leftover when all was said and done. I let them dip them in ketchup, mustard or ranch.

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Brigitte’s Curry Chicken

25 Apr

This is another Healthy Eats Club submission. Our friend Brigitte wasn’t able to make it that night but she still sent us food which you just have to love. This dish was a little exotic, absolutely delicious and completely satisfying served with a little brown rice. It seemed like a good one to make for my kids some night, they would love it.

Ingredients:
4 Tbsp. Olive Oil
6 chicken breasts, cut up bite sized
1 onion, chopped
1 can curry paste (yellow can is mildest)
2 cans coconut milk ( use lite)
Any veggies you like: sliced carrots, sliced parsnips, sliced bell peppers, sliced yucca, sliced zucchini, edema
Add soy sauce to taste

In large skillet over medium-high heat oil, add cut up chicken breast and onions, sauté til chicken is no longer pink. Add curry paste, coconut milk, veggies and simmer until veggies are slightly tender but don’t over cook. Add soy sauce to taste, serve with brown rice. — Submitted by Brigitte Buelteuson

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GF Peanut Butter Protein Power Balls

15 Apr

Ingredients:
1 C. Peanut butter
2 Tbsp. honey
1 C. GF Oats
1/4 C. Raisins
2 Tbsp. each of the following: milled flax seed, buttermilk powder, unsweetened chocolate powder, coconut
Mix it all together. Form balls with melon ball tool, pack in Tupperware in freezer. My boys really love these things. I packed a few in a small Tupperware container and put it in my purse for our youngest during church. He was able to pop it in his mouth and not even make a mess. A couple kept him full for the rest of church.

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