A Few Tips for Healthy Eating

It's been nearly two weeks since this began.  Writing and cooking simultaneously is becoming second nature.  Calculating recipes is definitely a more productive way to spend my time.  Oddly, it's very satisfying, and it feels like I might be getting closer to figuring out what I want to do with myself.
I'm very grateful that I found "The Complete Food Counter" at the library and will probably be ordering it online here soon.  It's been most helpful, especially for things that don't come with a nutritional label like fruits and veggies.
Every meal hasn't been a success. It's hard to balance healthy with tasting good and if the recipe doesn't pass the test, then it's not going online. It's difficult, though, to establish something that may taste good to me equaling something others might enjoy.  I feel like I have retrained my taste buds. I've been slowly retraining my brain as well and it's been a long process that hasn't always been successful. I used to be, and sometimes still am, a bit of an over-indulger. I think that is pretty typical for most people these days. Moderation?! Screw moderation.
If you think about how much time we've spent over the years slowly increasing our portions sizes you can imagine the time it's taking to re-wire my thinking. You really need to read the back of those boxes and pay attention to serving sizes. At first it may seem small and you WILL feel hungry, but in time, you will learn to feel satisfied and even full! Knowing the difference between being hungry and having an "appetite" is a good first step to get you on your way.  Pay attention to your body. Is your it your stomach or your brain that wants to eat?
Knowing your triggers is also helpful. A big trigger for me is boredom. If I have some spare time when I'm not doing anything, I feel the urge to snack. Filling up your time with productive tasks is a good way to avoid boredom.  Take it one step further and get out and do something active with your body, even if that means going for a 15 minute walk. Every little bit helps.
On the opposite end of boredom and another big trigger for me (and probably almost anyone these days) is feeling the need to constantly multi-task. If you're not doing 10 things at once, you feel like you're not doing enough.  Slow down and enjoy the here and now.  This definitely includes mealtime.  I used to have to have the tv on,  be reading something, and be catching up with my interwebs when I was eating anything.  This will almost always lead to over eating. Turn off your electronics, put your books and newspapers down, sit at the table and just eat.   Enjoy your food. Taste your food.  If you're eating with someone, enjoy their company.  Ask them how their day was. Enjoying and tasting your food can go a long way to helping you feel satisfied with your meal.
Well, it's almost lunch time here.  Time to turn off the interwebs and figure out what I am going to eat. Ciao! 

Garlic Bread Rounds

Garlic Bread Rounds
Appetizer or Side
Servings 4 at 1/2 bun
Calories 85 Grams of Fat 2.5 per Serving
Prep/Cooking Time: less than 10 minutes

Ingredients:
2 whole wheat sandwich thins (4 halves)
1/4 cup low moisture part skim mozz cheese
1 Tbsp Best Life Buttery Spread made with extra virgin olive oil
Italian Seasoning
garlic powder


Preparation:
Preheat oven broiler to low. Spread 1/4 Tbsp olive oil butter onto each half. Sprinkle with garlic powder.  Add cheese and Italian Seasoning. Bake on 2nd rack from top for 1-3 minutes until crispy.
Enjoy!

Italian Pasta Fresco

Italian Pasta Fresco
Main Course
Makes 4 servings at 1+ cup per serving
250 calories and 7 grams of fat per serving
Prep/cooking time: about 20 minutes

 Ingredients
4 chicken breast tenders (optional) sprinkled with italian seasoning
2 cups whole wheat rotini
3 Laughing Cow Cheese wedges (light garlic and herb)                                                                      
3 large tomatoes                                                                                 
1/4 cup onion 1/4 cup red pepper
1 Tbsp olive oil
Fresh basil, oregano, and rosemary (as little or as much as you like)
of course you can substitute dried herbs
1/4 tsp salt
2 Tbsp marsala cooking wine (optional)
2 garlic cloves
1 cup spinach

Preparation: 
Broil chicken at 500 degrees 5 minutes on each side on top rack. Remove from oven. 
Cook pasta according to package directions leaving al dente so pasta can absorb flavoring of "sauce" when you combine ingredients. Place the 3 tomatoes in with the pasta to cook long enough that skins become loose. Remove tomatoes and place in strainer to cool enough to remove skins.  
Cut chicken into bite sized pieces.
Chop onion, pepper, and garlic and saute in 1/2 Tbsp olive oil in a separate sauce pan until tender but not brown. 1-2 minutes on med/high heat. 
After removing skins from tomatoes, place them in with onion mixture, add chicken and cooking wine  Stir until mixed.  Remove from heat. 
By this time, pasta should be cooked.  Drain but do not rinse.  Put back into pan add remaining olive oil and stir. Add vegetable/chicken mixture, spinach, herbs and salt. Cook a few minutes longer, covered, on low heat, stirring occasionally. Cut cheese into small pieces and add in last, stirring until melted. 

Enjoy! 

 

Chicken Enchiladas and Spanish Rice: A Complete Meal

Chicken Enchiladas
Main Course
Makes 6 servings at one enchilada per serving
or 4 for this meal and 2 for leftovers
230 calories/8.5 Grams of fat per enchilada

Spanish Rice
Side Dish
makes 4 servings (a little under 1/2 cup cup per serving)
140 calories/ 2.5grams of fat per serving

Prep/Cooking time: about 40 minutes
Skill Level: Medium


Ingredients needed for complete meal:
6 chicken breast tenders, no skin, cooked and shredded
15 oz can enchilada sauce (if you are just making the spanish rice, you may substitute 1/2 cup tomato juice and add chili powder. Cooking time will be shorter)
4 oz can diced green chilies
3/4 cup chopped onions
1/4 cup red pepper
3/4 cup mozz cheese low moisture part skim (you can use a mexican cheese but it is highter in fat and calories)
4 oz fat free cream cheese
6 low carb tortilla shells (Tamaros low carb garden)
1 Tbsp olive oil
1/4 cup light sour cream
1 cup lower sodium chicken broth
1/2 tsp salt
1/2 tsp Mrs Dash Fiesta Lime
1/2 tsp cumin
1 cup instant brown rice

Preparation for Enchiladas:
Cook chicken with the method of your choosing.  I broiled mine about seven minutes on each side. Shred the chicken. Preheat oven to 375 degrees.  Saute 1/2 cup of the onions in 1/2 Tbsp olive oil. Add 2 Tbsp of the green chiles to the onions after the onions have sauteed for a few minutes.  Remove from heat. Combine onion/chile mixture with the chicken, fat free cream cheese, mozzarella cheese, 1/4 tsp salt, and cumin in a large bowl.
Heat all the tortillas in the microwave for 30 seconds on high.  Warm tortillas are easier to work with.
Spoon the chicken mixture onto the edge of the tortillas and roll up. It's about 1/2 cup of filling per tortillas.
Spray a square metal baking pan with cooking spray.  Place rolled tortillas, seam side down, into the baking pan.
Combine 1 cup of the enchilada sauce with the sour cream and stir til blended.  I use the same bowl as the one for the chicken filling.  This picks up some of the chicken flavoring and makes for less dishes to clean later. Pour the sauce mixture over the tortillas. Bake uncovered for 20-25 minutes.  When there is five minutes remaining, sprinkle with the remainder of cheese (1/4 cup) and the remainder of the green chiles. Finish baking.


Preparation for the Spanish Rice:
Bring the chicken broth to a boil. Add the brown rice and remaining enchilada sauce (about 1/2 cup). Stir, reduce heat to low, cover, and simmer for five minutes. No peeking!
While the rice is simmering, saute the remaining onion and the red pepper in 1/2 Tbsp olive oil. After the rice has simmered for 5 minutes, mix in onion/peppers. Cover and simmer for another five minutes, stirring occasionally. Add the Mrs Dash seasoning and 1/4 tsp salt. Cook for an additional 5 minutes uncovered, stirring occasionally. Remove from heat to let the sauce thicken.
You may want to garish your enchilada with lettuce and tomatoes, pico, or salsa.. If you do your timing correctly the two dishes should be ready at about the same time.
Serve and enjoy! 

Day Five-sugars, fats, and brains oh my!

It's been five days since taking on this little project.  I've got five recipes up so far.  Usually if I post more than one on the same day it's because they compliment each other. Eventually, when I figure out the workings on this blog, I want to have things easily accessible by food categories (appetizer, main course, side dishes, salads.) Then I will make suggestions on what to mix and match. I may even do weekly menus. It's been a lot of work so far but I am getting better at writing everything down and cooking at the same time.
I've even made two new dishes that I have never attempted before.
 I got a bunch of peaches at the farmer's market on Saturday.  My stepmom gave me a recipe for peach crumble.  I've made two passes so far with trying to tweak the recipe to contain less sugar and less fat.  I'm experimenting with Truvia which is a sugar substitute made using the stevia plant.  Supposed to be better than the "chemically" made sweeteners but who knows. Upon some further research, Truvia is a creation of Cargill and Coca-Cola so I guess that makes me a bit leery.
The first try with the peach crumble wasn't a total disaster but the texture was off.  The 2nd attempt today was a little closer.  Travis reports that this one tasted less sweet and more like peaches (in a good way) so I think I'm almost there. Baking is probably my weak point in the cooking world.  Too scientific and not much room for error.
Yesterday I asked people for requests. My sister suggested Crab Cakes and I rose to the challenge.  I found a recipe by Paula Deen of all people (if you don't know, that lady seriously freaks me out.) I used some healthier ingredients, less fat and better for you fat.  Yes, there is a difference. Your diet should be very low in saturated fat and no trans fats if at all possible. Mono-unsaturated fats are the best for you (think olive oil, avocado, peanuts.) Even with the healthier ingredients, they tasted awesome! The recipe suggested to use with "favorite dipping sauce" but they were so good, no sauce was needed. Hopefully, one day I will be rich enough to use real crab meat. :)
I found a great book at the library "The Most Complete Food Counter." It's got every food imaginable and even some not so imaginable foods.  While skimming through I came across muskrat, opossum, and  brains. Don't worry, no plans for roadkill or zombie treats on the menu anytime soon.
Be on the look-out for my world famous chicken enchiladas soon. I will also be posting helpful tricks I've learned over the years.

Mahi Mahi Fish Tacos with Pico and Avocado

Fish Tacos
Main Course
Makes 3 Servings at 1 taco per serving
 165 Calories per serving 6 grams of fat
prep/cooking time 45 minutes
Skill Level: Easy
 Ingredients for tacos:
8 oz of Mahi Mahi or about 2 fillets
3 low carb tortillas (I used Tamaros Low Carb Garden Tortillas, kinda pricey but pretty tasty for low carb) found in refrigerated tortillas at the store
juice from 1/2 lime
1 tbsp Mrs Dash Fiesta Lime
1 tbsp olive oil
1 tbsp water
1/3 avocado
1/2 cup lettuce (whatever kind you prefer.  The greener the better!)
Ingredients for Pico:
1 cup chopped tomatoes
1/4 cup white onion chopped
2 green onion tops (green part) chopped
1 tbsp cilantro finely chopped
juice from 1/2 lime
1/4 cup chopped bell pepper (color of your choosing) I prefer red or yellow over green
1/4 tsp salt

Preparation:
Preheat oven to 325 degrees
Marinate Fish in lime juice, olive oil, Mrs Dash and water for about 25 minutes
Prepare Pico and set in fridge
I cooked my fish on the stove top (medium heat)4 minutes on each side in its marinade juices.  You may prefer to bake or broil but I was in a hurry and it turned out great.
Heat tortillas in a warm oven for 3-5 minutes. You can use a pan for softer tortillas.  I warmed mine directly on rack.
Chop fish (or leave whole depending on your preference) and spoon onto tortillas, top with avocado, lettuce, and pico.

Crab Cakes

Crab Cakes
Appetizer
Makes 5 servings (1 cake per serving)
150 calories each  9 Grams of Fat (0.5 Saturated)
total prep/cooking time:  about 30 minutes
Skill level: EASY
Ingredients:
8 oz Crab Meat (I used the imitation stuff since I am not rich)
1/4 cup crushed crackers (store brand reduced fat "Ritz")
3 green onions green and white parts chopped
1/4 cup chopped red pepper
2 tbsp Kraft Mayo with Olive Oil reduced fat
1 tbsp worcestershire sauce
1 egg
2 tsp lemon juice
2 tbsp Smart Balance Omega Oil
1 tbsp whole wheat flour

Preparation:
Combine all ingredients except flour and oil.  Form into rounded patties.  Heat oil in a medium skillet.
Lightly dust cakes with flour.  I transferred cakes from plate to skillet with 1/4 measuring cup as they fall apart pretty easily. You can use a metal spatula on top of cup to flip over and slide into pan. Leave rounded in pan.  Brown for about 4 minutes on one side and then carefully flip.  Cook for 3-4 more minutes leaving the cake rounded until the last minute and then flatten.  Put onto paper towels to soak up any excess oil. Serve warm. We enjoyed these on their own without any sauce.

Day two of the Recipes on the Interwebs Experiment

This has been something I have wanted to do for a long time.  It's always been hard for me to figure out which direction in life I have wanted to go.  I've never really known what I want to be when I grow up. Some days I feel like I may never grow up and that's perfectly ok by me.  But, what am I good at? What might I be good enough to do for a living? What are my passions? The constant along the way has been cooking, especially new and different things, sometimes even "weird" things. Although I may never be able to do this for a living and at least make a decent wage, it's a good hobby to pass my time. I dream of some day having my own restaurant making healthy food that people enjoy; using fruits and vegetables from the garden in the back.
I know that if that ever were to happen, it's a long ways off.  This might be a good step and it's given me something to look forward  to when I wake up.  What can I cook today? What do I want to share with the world?
So it's day two of this experiment.  I've found it rather nerve racking to write everything down as I go along.  When you cook, you're already multi-tasking, attempting to get everything done at the same time. Add writing down ingredients, making sure to measure portions, and it can be difficult to someone who has always thrown caution to the wind. I want to give accurate calories and fat content and eventually add in other important nutrition facts such as sodium and protein but I'm not a scientist or a mathematician so that will most likely take some time.
I always attempt to use fresh foods as un-processed as possible.  I don't trust ingredients that I can't pronounce.  I support the local farmer's market over big business any day.  I know it may be a bit more expensive but at least you know your money is going to a good cause instead of in the pockets of a corporation. I also know that the farmer's market isn't always an option.  Start small. Even the smallest spark can start a big fire...Now, to figure out what to do with these peaches I got this morning.

Salmon with Citrus Asian Stir-Fry

Salmon with Citrus Asian Stir-Fry
main course meal
prep to enjoy time (25 minutes)
makes 2 large servings
calories per serving: 525
grams of fat per serving: 16
the majority of the fat in this dish comes from the olive oil, which is a monounsaturated fat (the best  and healthiest kind!)

Ingredients:
2 salmon filets
1 cup instant brown rice
1 cup chicken broth (lower sodium)
1 cup broccoli, 1 cup carrots, 1/3 cup red onion, 2 clementines, 2 tbsp olive oil
 Glaze: 2 tbs reduced sodium soy sauce, 3 tbs crushed pineapple, juice from 1 squeezed clementine and 1/2 lime, onion, garlic, and ginger powder. 


Preparation
Preheat oven broiler to 500 degrees.
Prepare glaze and brush 1/3 of glaze on the salmon. 
Chop carrots and broccoli, slice onion, peel and slice clementine.
Bring chicken broth to a boil in a small pot.
In a separate saucepan, heat the olive oil on medium heat.
Once the broth has boiled, it is time to put the glazed salmon into the oven on the top rack.
Put rice into the broth, stir, reduce heat, cover, and simmer for five minutes.
Saute the onions, carrots, and broccoli in the pan with the olive oil for five minutes. 
After the rice has cooked for five minutes, combine with vegetables in the saucepan, add remaining glaze and the clementine slices. 
You will  need to flip the salmon at this time. 
Cook the stir-fry mixture for another 5 minutes covered on medium heat stirring occasionally.
Allow salmon to cook for 10 minutes per each inch of thickness flipping halfway.
Plate your stir-fry with salmon on top and enjoy!


 

Cheesy Crab Spring Rolls

 Cheesy Crab Spring Rolls-appetizer
prep to enjoy time: 30 minutes
makes 3 servings (1 wrap per serving)
calories per serving: 115   fat grams per serving: 1

Ingredients:
10 baby carrots chopped
2 wedges garlic herb Happy Farm cheese (Aldi) (probably similar to Laughing Cow)
1/2 cup imitation crab 1
 tbs red onion chopped
fresh squeezed juice from 1/2 lime
fresh cilantro
3 rice paper wraps (I get these at an Asian Supermarket)

Preparation:

Crab filling preparation: combine all ingredients except rice paper and put into fridge to marinate for 25 minutes.    Wait to prepare wrappers until you are ready to fill.
To prepare spring roll wrappers: fill a shallow container (I usually just use a plate) with warm, almost hot water. Submerge wrapper (one at a time) into water until soft, usually 10-20 seconds.  Lift carefully (these have a tendency to rip easily) and let excess water run off. Place on a clean dry plate.  Immediately place 1/3rd of filling on the edge of the wrap and roll up like a burrito. This can take some practice if you are new to using rice paper. If you do happen to get a hole or tear in wrapper, start with the torn side and cover with excess wrapper paper.
After all 3 wraps are prepared cut in half and enjoy.

Welcome to my Kitchen

My interest in cooking began in my grandma's kitchen.  It progressed with many crazy (mostly failed) experiments in my latchkey years. "Look, Mom, I made you a cake!" "What's in it and why is it blue?"
My first real tests as a "chef" began in my first job out of high school. I worked at a facility for developmentally disabled kids. I remember the first night I was assigned to prepare dinner for a group of 12+ people.  Slightly terrified I managed to make it through without poisoning anyone.
I didn't have a whole lot of resources.  I "phoned home" a lot for recipes that my mom used to make (porcupine balls was a favorite of mine).  I also used the Better Homes and Gardens New Cookbook that was previously hiding and dusty next to the microwave.  The facility recipe book was a jumping off point to get me started most nights.  After all, there was a menu to follow. But I took this book and tweaked the recipes enough to give them a more home cooked, less hospital food, feel.  I made them my own. 
Somewhere along the way I got assigned to the task of preparing the meals on every night I worked. Hey, if it got me out of laundry or clean-up, that was fine with me.
My first negative critics were mostly due to the fact that after I cooked, the kitchen was a disaster. In time, I learned to improve on that aspect as well, so that by the time I had the dinner on the table, all my pots, pans, and food prepping dishes were clean and drying.  (This skill has been lost somewhere along the way to now.)

It's been over 13 years since I started in that kitchen and I have cooked in many kitchens since, mostly my own and mostly for myself. I've had many inspirations along the way from my sister's macaroni and cheese with applesauce, or was it ketchup? or both? to my step-mom's yummy broccoli and cheesy rice, to Thai Kitchen in South Omaha (spring rolls!)
I have one guideline I try to follow whenever possible:
It has to be healthy AND taste good.
This is obviously a work in progress.  Most of my time spent cooking I just "wing it." Rarely do I write down recipes. This is my attempt to begin archiving my cooking successes and share them with the world.