Green beans with garlic

Spring brings with it an explosion of flavor in fresh produce. Farmers’ markets stock a dizzying array in nearly every color in the rainbow. Suddenly, eating your vegetables doesn’t seem like such a bad idea. One of my favorite veggies is the lovely green bean, or if you’re a little bit Southern you know them as snap beans. Low in calories and packed with vitamins and nutrients, green beans add a satisfying crunch to your salad. But you can only eat so many raw green beans before you crave a bit more flavor.

In my kitchen that flavor comes from oil, and growing up in an Italian household means there’s only one kind of oil on my shelf: extra virgin olive oil. I used it to sauté garlic and onions before turning them into marinara sauce, with a dash of lemon zest to create shrimp scampi, and as a dip for fresh bread. Thankfully, extra virgin olive oil is one of the good guys in the world of fats. This flavorful way to increase your good cholesterol is available in most supermarkets. Because oil standards are not heavily regulated look for the words “extra virgin” or “first cold press” on the label, avoid the words “light” and “mild”.

There are lots of ways to enjoy the heart-healthy benefits of extra virgin olive oil and the vitamin powerhouse green beans. You can dunk the green beans raw in just a little oil. You can combine the oil with a few other staples as a dressing for a lightly steamed green bean salad. One of my favorite ways is the recipe below, which blends the extra virgin olive oil with garlic. While this recipe is for green beans, you can substitute chickpeas, broccoli, or your favorite Spring vegetable.

Green beans tossed with extra virgin olive oil and garlic

2 cups fresh green beans
1 tablespoons extra virgin olive oil
3 cloves (1½ teaspoons) chopped garlic

Wash green beans and prepare for cooking by snapping off the ends. Steam lightly using a steamer or blanch briefly in boiling water. If blanching, use a pot of ice water to stop the cooking process so the green beans remain crisp.

Place the green beans into the bottom of a large serving bowl. Add the next two ingredients, tossing to coat. Serve promptly or encourage diners to re-toss as the garlic and oil will collect on the bottom of the bowl.

(I love the strong flavor of garlic so when there’s no company coming to dinner, I use two tablespoons of garlic. Feel free to adjust the amount based on your own personal tastes.)

What are you finding in your farmers’ market? Got any new twists on the old favorites? Or any new finds that we all have to check out?
~~~

When she’s not cooking, buying, or dreaming about food Rachel Kleinsorge writes steamy paranormal mystery romances. She is currently waiting for the call from her agent, the amazing Carolyn Grayson, while working on her next novel.

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Ode to Breakfast

I've learned so much about myself since I started this journey to becoming and staying a healthy writer 17 months ago. One of these lessons was how important a healthy, filling breakfast was to my weight loss attempts.

I have kept most of my trackers or food diaries since the beginning of January 2009. Whenever I've hit a rough patch where I'm struggling a lot to lose weight, I will look at them to see what has worked in the past. Every so often, I'll have a breakfast sandwich with bacon, egg and cheese on a bagel as a treat.

I looked at the days when I did this expecting them to be one of my highest point days, but I often ate less than my daily point/calorie allotment. This really surprised me, and I thought about why that was. While a breakfast sandwich, especially when it's on a bagel, is higher in calories or points than my typical breakfasts, it is very satisfying and filling. When I have this for breakfast, I may only have a late, light lunch.

This discovery made me look at how what I had for breakfast affected my eating the rest of the day and my weight loss for that week. It turns out that my total point or calorie count on days when I have a substantive breakfast tend to be lower than when I have a light breakfast of a piece of fruit or a Fiber One or other breakfast bar I eat on the run. Since I realized this, I have noticed that on the days when I have a small breakfast, it feels like I never catch up with satisfying my hunger. It chases me most of the day. I will often eat lunch earlier and eat more that day to try to reach a feeling of satiation.

If I have a good breakfast, I start off the day feeling satiated and don't have to struggle with hunger or overeating as much. I also tend to lose more weight on the weeks that I have a filling breakfast every morning.

For me, a filling breakfast usually has some protein, a complex carbohydrate and is a good nutrient mix. It can be as simple as whole-wheat toast and peanut butter (about 4 points). It most often is high-fiber cereal or oatmeal with fruit, nuts, skim milk and a little brown sugar and cinnamon with the oatmeal and can range between 6 - 8 points. While I find eggs very filling, unfortunately, they can disagree with my system. This increases if I have more than one or at the most two in any given week, so I have to really limit how many eggs I eat.

I do know that many people's weight loss strategy rests on a very low point or calorie breakfast, and some people even find they do better that way. It's not the case for me. I do recommend experimenting to see what works best for you.

One of my favorite breakfasts is oatmeal. I've been told that I have a unique way of making it, so I'm going to share what I do.

Michelle's Oatmeal

1/2 cup of Old-Fashioned Oats (the bigger kind - never the quick or instant kind)
1 cup skim milk
Chopped fruit (banana, berries, apple, nectarines, whatever is in season)
Optional dried fruit (raisins or craisins - I need to be real careful with this because it can really increase the calories)
1 to 2 Tablespoons of chopped walnuts or almonds (luckily, these are my favorite and are the healthiest nut choice - esp. walnuts)
Brown Sugar or Honey (little bit - but it's worth it - it's just not nearly as satisfying without it.)
Cinnamon if I use an apple - sometimes other "sweet" spices such as nutmeg, all-spice, etc.

Dump oatmeal in a microwavable bowl. Top with fruit (I really vary it and can use just one fruit or up to 4), brown sugar, optional spice and chopped nuts. I mix it and then pour in a cup of skim milk. I cook it in the microwave on half power for 6 minutes. It's very important that you use half power. It will boil over if you use full power and become uneatable (and I've been cheap enough to try to eat the resulting mess.)

I've been told that my use of skim milk instead of water (I really make it a priority to get enough calcium a day - preferably through nonfat dairy products) and cooking my fruit with the oatmeal make my version different from the way most others cook it. I love it this way and suggest you try it.

Another favorite breakfast of mine is baked oatmeal, something I first discovered as a recipe on Susan Elizabeth Phillips's Web site. If I have cold cereal instead of oatmeal, I will sometimes combine three of them (such as cheerios, all-bran and shredded wheat based on Bob Greene's, Oprah's trainer, recommendation on a Web site) for variety or experiment with a new-to-me cereal.

I've also experimented with healthier pancakes. One Weight Watchers recipe (from the 1990s Simple Goodness magazine-style cookbook) for pancakes I really like is for a version that I can make ahead and pop in the toaster in the morning to heat it up to eat. Obviously, microwaving them can work as well, but the toaster method is fewer steps, and I like the crispy edge it gives them.

Oatmeal-Buttermilk Pancakes

1 1/4 cups low-fat or fat-free buttermilk
1/2 cup oatmeal
1/2 teaspoon vanilla extract
1 Tablespoon vegetable oil
1 large egg
1 1/4 cups all-purpose flour (I bet you could use some whole-wheat or buckwheat flour)
2 Tablespoons brown sugar
1/2 teaspoon baking soda
1/2 teaspoon salt
(Note: I often add blueberries or chopped bananas to the batter.)

Combine first 3 ingredients in a small bowl. Let stand 10 minutes, stirring occasionally. Stir in oil and egg. Combine flour, sugar, baking soda, and salt in large bowl. Add oat mixture to dry ingredients, stirring until well blended. Spoon about 1/3 cup batter for each pancake onto a hot nonstick griddle or nonstick skillet. Turn pancakes when tops are covered with bubbles and edges look cooked. Yield: 8 pancakes (serving size - 2 pancakes) 6 points per serving.

Are you a breakfast fan? Do you feel like it makes a difference to your day and to your chances of weight loss if you have a good, filling breakfast? Do you have any breakfast suggestions for me?

Michelle Butler has made becoming a healthy writer a priority. She lives, works and writes in the Washington, DC, area. You can follow her on twitter at http://twitter.com/healthywrtr

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Tofu Shirataki Noodles in Beef Lo Mein

I’m a firm believer in real food. Thanks to a medical condition I can’t have artificial sweeteners, and I tend to avoid other artificial things like flavor or color. That eliminates a lot of dieting staples from my life: no sugar free soda, no sugar free pudding snacks, and almost no diet versions of regular foods. From time to time I’ll find a substitution that works for me, like swapping creamed cauliflower for mashed potatoes, but usually swaps don’t work for me.

Tofu Shirataki noodles are a swap that does work for me in a lot of ways. With only 20 calories per 4 ounce serving (that’s zero Weight Watchers points) these noodles satisfy a craving for pasta without the calories and carbs. Although a staple in Japan, at one point the Atkins diet made them easy find here in the US. They were stocked by Safeway and Costco. Now you’ll have to check with an Asian supermarket to find their guilt free goodness.

Because Tofu Shirataki noodles are made from tofu and yam flour they come packaged in water. The water tends to have a slightly unpleasant smell. To begin cooking, rinse the noodles thoroughly, then microwave in fresh water for two minutes. (If you don’t have a microwave, parboil in boiling water on the stove.) Drain and dry before cooking. They taste best when cooked in a flavorful sauce such as the recipe below.

Beef Lo Mein with Tofu Shirataki noodles

4 ounces per person of very lean Beef (in these photos I used top round beef)
1 bag (8 oz.) Tofu Shirataki, rinsed, parboiled, and dried
1 cup snow peas
1 cup green peas

Marinade for the beef:
3 tablespoons orange juice
3 tablespoons water
3 tablespoons soy sauce
1 tablespoons brown sugar
1 tablespoon Mirin (Japanese Rice Wine)
1 tablespoon Japanese Rice Wine vinegar
1 tablespoon Sesame seeds
1 teaspoon garlic powder
1 teaspoon honey
1/2 teaspoon cornstarch

Slice the beef thin, on the bias. Combine the first 9 ingredients for the marinade, altering to your taste. When it’s perfect, add the beef and refrigerate for at least two hours.

In a hot nonstick pan begin to cook the beef, pouring the marinade into a pot for later use. Steam or microwave the vegetables.

Place the marinade over medium heat. When it reaches a boil add the rinsed, microwaved, and dried Shirataki noodles. After five minutes remove the noodles from the sauce and arrange on the plate. Add the cornstarch to the remaining marinade, whisking to combine.

Arrange the beef and vegetables on the plates. When the marinade has thickened pour over the plates and serve immediately.

A complex recipe, but well worth it for the calorie savings. While Shirataki noodles have a bit of a strange mouth-feel, they taste like whatever you cooked them in. I’ll take a slightly rubbery or slippery bite to save roughly 160 calories per serving. What about you? Fake foods or no? Would you rather go without than try a substitute?


~~~

When she’s not cooking, buying, or dreaming about food Rachel Kleinsorge writes steamy paranormal mystery romances. She is currently waiting for the call from her agent, the amazing Carolyn Grayson, while working on her next novel.

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Creating My Own Delicious Pasta Sauce

One of my favorite restaurants in the Washington, DC, area is Filomena Ristorante in Georgetown. I love how it is able to feel like a fancy, family-style Italian restaurant. It always decorates over-the-top for upcoming holidays, but it still feels tasteful and sophisticated. You see a lot of the D.C. social and political scene there. While the food is expensive, it is delicious. I've had many a wonderful dinner there with lots of friends.

I have several favorite dishes there. One is Penne con Salsicce. The description is:

PENNE CON SALSICCE
When U2’s Bono ate this pasta dish here, he wanted seconds!
Penne Pasta tossed with roasted & ground Italian Sweet Sausage, sautéed Mushrooms, Onions, Herbs and Chianti Wine in a Abruzzi Country Style hearty Tomato Sauce with sautéed Link Sausage Pieces. $23.95

After I had this dish a few times, I challenged myself to try to recreate the sauce. While it may not be the same recipe, I have come up with a sauce that I absolutely love and I also think is healthy and doesn't challenge my diet. I will warn you that it's not a simple operation. I've only made it when I'm doing a marathon cooking session and already have committed to making the Cooking Light Marinara Sauce that I use in it. The Marinara Sauce makes 12 cups. 5 of them go into a lasagna recipe, 3 into a Chicken, Chickpea and Pasta Stew recipe, and the remaining 4 (or whatever is left - I never measure it) are added to the delicious sausage and veggie pasta sauce I created.

My Own Fabulous Sausage and Veggie Pasta Sauce


Ingredients

Onions (3-5 - usually yellow)
Garlic (lots)
Combination of bell peppers - as many colors as possible based on what looks good at the grocery store (4-6)
Mushrooms (1-2 containers)
Italian Sausage (2 containers, see note below)
Large Cans of Tomato Puree (2-3)
Spices: Italian spice mix, basil, oregano, parsley, salt and pepper (about a teaspoon each of the first 4, less of the last two. If I want more of a kick, I'll add red pepper flakes.)
Cooking Light Marinara Sauce
Whole Wheat Pasta

I start the sausage and veggie pasta sauce by sauteing vegetables in olive oil (either sprayed on the pan or a little poured in.) First, the chopped onions. Then I add garlic. Followed by a combination of different color bell peppers based on what looks good at the grocery store. I like the color combination it adds and try to have at least three of the following types: green, red, yellow, orange. I then add chopped mushrooms.

If I'm going for a rustic feel for the sauce, I hand chop all the veggies in different sizes. Other times, I use the food processor and chop them so finely that you're almost not aware when you look at the sauce how many different veggies are in it. Both ways are delicious, but the texture and feel can be different.

After sauteing the veggies for a while (at least 5-10 minutes), I then add the sausage and saute it. I use two containers (usually a container has 7 links now - used to be 8) of Italian Sausage - sometimes sweet, sometimes hot, sometimes both, sometimes all turkey, sometimes half turkey and half regular Italian sausage. Again it depends on my mood.

After the sausage is browned, I add 2 - 3 cans of 28 oz. tomato puree (start with 2). I stir it and add my spices. Again this can vary. I'll add an Italian spice mix. Sometimes additional oregano, basil, salt and pepper. If I have fresh herbs (usually basil, parsley and/or rosemary), I add it at this point too. I stir it and then add a cup of red wine - usually an Italian one. I sometimes forget the wine, and the sauce is still good. The wine does add a boldness, depth or robustness to the sauce that I really like. I let the flavors "steep" while it simmers for at least 15 minutes. I Finally, I add whatever is remaining of the Cooking Light Marinara Sauce.

I stir it up and taste it. If it's missing anything (such as a spice or flavor from the wine or even another can of tomato puree), I add more of it. If I want to give it more of a kick, I'll add some red pepper flakes. I'll then simmer it a little longer. I serve the sauce over whole-wheat penne, rigatoni or other pasta. It's a hearty sauce, so I like to use bigger noodles than spaghetti.

Like any sauce, it's better the next day. It also freezes well. I freeze a big container of the sauce and individual servings of the sauce covered by a cup of whole wheat pasta. I've served this sauce to many people and it's always a big hit.

Do you create your own dishes? Do you have any that you'd like to brag about or share the recipe?

Michelle Butler has made becoming a healthy writer a priority. She lives, works and writes in the Washington, DC, area. You can follow her on twitter at http://twitter.com/healthywrtr

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Sock it to me cake

Not every day can be a good day. Some days you get rejected and it hurts. Someone criticizes your work and it’s like they’re criticizing you. While I don’t condone emotional eating, I’ve never objected to comfort food. My comfort foods are exactly the ones I try to avoid on a day to day basis: baked goods, cakes, and cookies.

This cake is perfect for a night when you want to curl and cry a little. If you’re smarting from a failure, whether it’s writing related or not, rest assured that you don’t suffer alone. We all have stories of times when everything we did felt wrong, when nothing went our way, and then things got really tough. Part of being healthy is dealing with those hard times in ways that don’t hurt you like a favorite movie, a reasonable amount of comfort food, and the laughter of good friends. Keeping the amount of comfort food reasonable is easier when you share it with someone. So make your cake, but then invite a friend or two over to enjoy it, packing up the leftovers for them to take home or let yourself have one slice and then give the rest away to your neighbor.

An old favorite from the 70s, Sock-it-to-me Cake appears in my memories at thousand bake sales. It’s perfect for writers’ group get togethers and goes great with a cup of coffee. To make it just a little bit healthier, I make it with less than usual amount of eggs and omit the usual glaze. Even then it comes out decadent and rich. It’s one of only two things that I make from a box (Kraft Macaroni & Cheese, another great comfort food, is the other).

Sock-it-to-me Cake

(Based on the Duncan Hines recipe)

1 box butter recipe yellow cake mix
3 eggs
1 cup sour cream
1/3 cup oil
1/4 cup water
1/4 cup sugar
1 tablespoon ground cinnamon
1 tablespoon. brown sugar

Preparation:
Combine the 2 tablespoons of the cake mix with the cinnamon and brown sugar; set aside. (If you’re a chocoholic, or you just want to get rid of that left over chocolate bunny, you can replace the cinnamon filling layer with chocolate shavings.)

In large bowl, blend the remaining cake mix, eggs, sour cream, oil, water, and sugar. Beat on high speed for 2 minutes. Pour 2/3 of batter into greased and floured Bundt or tube pan. Cover the batter with the cinnamon sugar, then pour in the remaining batter, being sure to seal the edges.

Bake at 375° for 45-55 minutes or until a toothpick inserted into the center comes out clean.
Feeling really decadent? Add a glaze. Blend ½ cup powdered sugar and ½ to 1 tablespoon milk.

What comfort foods do you indulge in? How do you stop yourself from going overboard with them? How can you make your comfort foods healthier?

~~~

When she’s not cooking, buying, or dreaming about food Rachel Kleinsorge writes steamy paranormal mystery romances. She is currently waiting for the call from her agent, the amazing Carolyn Grayson, while working on her next novel.

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Expanding My Cooking Repertoire

I am in the fifteen month of what I now can call a lifestyle change without fear or the urge to choke back the words. To help me succeed on my journey to becoming and staying a healthy writer, I often ask myself how can I keep my efforts satisfying and fun. One of the ways is to play with cooking and change up what I eat. I'm always trying to expand my cooking repertoire while focusing on making healthy yet delicious meals.

I've struggled with weight most of my life and really started to lose that battle around the time I was 20 or 21. When I first started to build up my cookbook collection and form my cooking habits, I was already in Weight Watchers (WW). Most of my cookbooks are from WW or are labeled healthy or low fat. Other helpful sources are the American Heart Association (AHA) or Cooking Light.

While I have a set number of recipes that I know I really like, I like to keep things fresh and experiment with new dishes on a regular basis. Cooking one day for the month lets me increase my meal variety every week too.

Last year, I dabbled a bit more with vegetarian cooking. I found a lot of appealing recipes in my AHA One-Dish Meals cookbook and several WW ones. I enjoy watching cooking shows, and Christina Cooks is getting me to the point where I might attempt some vegan meals. I have no intention of becoming a vegetarian or vegan, but experimenting with both adds a lot of variety and even fun to my diet.

My favorite vegetarian recipe from the AHA One-Dish Meal cookbook is:

Lentils Bourguignon
Serves 5, 1 2/3 cups per serving

2 cups robust red wine (burgundy preferred)
2 medium onions, chopped
5 medium garlic cloves, thinly sliced
3 tablespoons no-salt added tomato paste
6 ounces button mushrooms, thickly sliced
3 medium carrots, thickly sliced
2 medium ribs of celery, thickly sliced
6 cups water, or 3 cups water plus 3 cups fat-free, low sodium chicken broth (I often use all broth because I don't have huge sodium concerns.)
3 medium tomatoes, coarsely chopped (often use can of diced tomatoes)
1 1/2 cups dried lentils, sorted for stones and shriveled lentils and rinsed
1 cup uncooked pearl barley
2 tablespoons chopped fresh sage
2 tablespoons red wine vinegar
2 sprigs of fresh thyme
1/4 teaspoon pepper
1/2 teaspoon salt

In a stockpot, cook the wine, onions and garlic over high heat for 12 to 15 minutes, or until the liquid part is reduced to about 1/2 cup.

Add the tomato paste, stirring until dissolved. Stir in the mushrooms, carrots and celery. Reduce the heat to medium. Cook, covered, for 5 minutes.

Stir in the remaining ingredients except the salt, Bring to a boil. Reduce the heat and simmer, covered for 30 minutes. Uncover and simmer for 15 minutes or until all excess liquid evaporates (no liquid should be pooled, but the bottom of the pot should be wet) and the lentils are tender. Stir in the salt.

Per Serving:
Calories: 435, Total Fat: 1.5 g (Saturated: .5 g; Polyunsaturated .5 g; Monounsaturated 0 g), Cholesterol: 0 mg, Sodium 298 mg, Carbohydrates 84 g, Fiber 24 g, Sugar 13 g, Protein 23 g.

This is such a substantive, filling dish that I often get more than 5 servings from it and adjust my calorie/point count downward accordingly.

Expanding my cooking repertoire includes experimenting with foods I've never eaten. Until I tried to learn new areas of healthy cooking, I never knew how much I like lentils, barley, quinoa, oatmeal, other whole grains, and new-to-me vegetables such as kale or fennel. Honestly, I think I'm becoming a food freak. I read with great interest about cooking with whole foods, sustainable farming/local eating, the evils of processed foods and other ideas advocated by Michael Pollan, Alice Waters and others.

As I've learned more about nutrition and cooking, I've become more comfortable with using cookbooks or watching cooking shows that aren't stamped safe for diets. Julia Child's cooking shows have a lot to teach people who really value healthy cooking. I can identify the recipes that will not increase my calorie intake for the day, and I now know how to make healthier substitutes to keep the dish in the right calorie or point range for me to continue losing weight. Here is a recipe from the classic Better Homes and Gardens New Cook Book.

Lentil Stew

1 cup dry lentils
1 cup sliced leeks or chopped onion
2 cloves garlic, minced
1 tablespoon cooking oil
4 cups beef broth
1 7.5 oz can tomatoes, cut up (used small can tom. sauce)
1 tablespoon Worcestershire sauce
1/4 teaspoon dried thyme or oregano, crushed (used both)
1/4 teaspoon pepper
1/8 teaspoon ground cumin
1 bay leaf
1/2 cup chopped carrot (increased to one cup)
1/2 cup chopped celery (increased to one cup)
1/2 pound fully cooked smoked sausage links, sliced (used turkey or low-fat kielbasa)

Rinse lentils and set aside. In a large saucepan, cook leeks or onion and garlic in hot oil till tender but not brown. Stir in lentils, beef broth, undrained tomatoes, Worcestershire sauce, thyme or oregano, pepper, cumin and bay leaf. Bring to boiling and reduce heat. Cover and simmer for 15 minutes.

Add carrot and celery. Return to boiling. Reduce heat to simmer for 15 to 20 minutes more or till lentils and vegetables are tender. Stir in sausage and heat through. Discard bay leaf. If desired, garnish each serving with snipped parsley. Makes 4 main-dish servings.

Yes, I really like lentils. I also really enjoy the flavor that meat adds to this dish. I'm learning the value of balance and all things in moderation.

Expanding my cooking repertoire sometimes means taking the time to look at my collection of cookbooks and taking down one that I've barely used. I discovered an old gem that way. The Professional Chef's Techniques of Healthy Cooking from The Culinary Institute of America was published in 1993, and many of the recipes serve 10 or more since it's aimed at restaurant chefs. While I have not made (or maybe even any) of the recipes, I have found this book incredibly useful for its nutrition guidelines, information on how to improve the nutritional content of meals while preserving taste, and step-by-step instructions for healthy cooking techniques. It gives me more skills to create my own meals and recipes, another way I'm expanding my cooking repertoire. In my next healthy cooking post, I'll share one of my first creations - a yummy sausage and veggie pasta sauce.

How do you keep your cooking fresh? Do you have any suggestions for how I can expand my cooking repertoire? Are there any cookbooks or cooking shows that you highly recommend?

Michelle Butler has made becoming a healthy writer a priority. She lives, works and writes in the Washington, DC, area. You can follow her on twitter at http://twitter.com/healthywrtr

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Broccoli & White Bean soup

The calendar reads March and the stores are filled with bunnies both chocolate and plush, but the view out my window is cold, gray rain. Dreary days are tough days for healthy eating. When the sky looks like slate and you need to turn on a lamp to see what you’re typing all I want is cake, muffins, and warm bread. Sadly, I’ve learned that carbohydrates are the devil for me. To stay healthy, I need to eat more protein and healthy fats, staying away from ‘white’ carbohydrates like flour, potatoes, rice, and pasta.

All of those are included in the soups I crave in bad weather. While diet plans encourage vegetable soups in light broth, for me a soup needs to be thick and hearty. Most cream soups are thickened with the flour I avoid. Other recipes get their creaminess came from pureed potatoes, usually the Yukon gold variety. Again, they taste great but they aren’t right for me.

After some experimenting I developed the recipe below that using cannellini beans to provide a creamy texture and lots of broccoli for a cheerful St. Patrick’s day green. With a little bit of a nutty flavor, lots of fiber, and lots of protein cannellini beans make this soup filling, smooth, and healthy. It’s easy to sip from a mug while I’m curled up under a blanket watching the rain and plotting how my hero will save the day.

Broccoli & White Bean soup

4 cups broccoli spears (including the stems, roughly chopped)
3 cups of water
1 14 ounce can of cannellini beans, rinsed
½ tsp garlic powder
½ tsp onion
Dash of salt and pepper

Bring water to a boil. Add broccoli and cook until tender. Stir in beans and seasonings. Simmer for one minute. Puree mixture in a blender, one cup at a time. Serve warm, with a garnish of cheddar cheese or tomatoes.

What are your favorite rainy day foods? Are they healthy? Could you make them that way? Don’t be afraid to experiment with your favorite recipes!

~~~

When she’s not cooking, buying, or dreaming about food Rachel Kleinsorge writes steamy paranormal mystery romances. She is currently waiting for the call from her agent, the amazing Carolyn Grayson, while working on her next novel.

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Smoked Fish Soup - Scottish Cullen Skink

Are you a fan of smoked fish? It is a way to add a lot of flavor with no extra calories. My dad is a huge fan. When I was brainstorming Christmas gifts for him this past fall – what do you get for a man who has everything he wants? – my friend Elise Hayes suggested I get him smoked salmon. At first, I was skeptical, but then I thought about it for awhile. He seems to get more and more nostalgic with every year he adds to his age. If I could find out what smoked fish was popular in 1950’s Worcester, Massachusetts, I could make him a great smoked fish basket that would also help him reminisce, and I would enjoy listening to his stories.

I did a lot of online searches and stumbled across a smoked fish store in Springfield, Massachusetts. It wasn’t Worcester, but it had been around for decades and was only 15 miles from my parents’ house. I went there right before Christmas and got him smoked trout, smoked white fish, smoked salmon, smoked scallops, smoked mussels, white fish salad and pickled herring in wine sauce. It was a hit!

It was an incredible amount of smoked fish though. After a few days, we were looking for ways to use it besides eating it on crackers and bread. Once again, we turned to my sister’s Christmas gift – 1 stock, 100 soups. We found a hearty, Scottish classic. When my Dad had a bowl of this soup, he said it reminded him of the fish soups he ate growing up.

Scottish Cullen Skink

Serves 6

Ingredients:

1 lb 2 oz/500 g smoked white fish (traditionally smoked haddock)

1 large onion, chopped

4 fresh parsley springs

6 cups broth (your choice: vegetable, fish, chicken, etc.)

1 lb 10 oz/750 g potatoes cut into chunks

4 tbsp butter

3 ¾ cups milk (your choice: whole, 2%, 1% or nonfat)

salt and pepper

chopped, fresh, flat-leaf parsley to garnish

crusty bread, to serve

Instructions:

Put the fish, onion and parsley into a large pan. Pour in the broth and bring to a boil, skimming off the foam that rises to the surface. Reduce the heat, cover, and simmer for 10 minutes, until the flesh flakes easily.

Remove the pan from the heat and lift out the fish with a slotted spatula. Remove and discard the skin and bones and flake the flesh. Strain the broth into a clean pan.

Return the pan to the heat, add the potatoes, and bring back to a boil. Reduce the heat and simmer for 20-30 minutes, until tender.

Remove the pan from the heat. Using a slotted spoon, transfer the potatoes to a bowl. Add the butter and mash until smooth. Return the pan to the head, add the milk, and bring to a boil. Whisk in the mashed potatoes, a little at a time, until thoroughly incorporated. Gently stir in the fish and season to taste with salt and pepper. Ladle into warmed bowls, sprinkle with chopped parsley, and serve immediately with crusty bread.

Michelle Butler has made becoming a healthy writer a priority. She lives, works and writes in the Washington, DC, area. You can follow her on twitter at http://twitter.com/healthywrtr

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Hearts, Flowers...Chocolate?

By Anne McFarlane

Valentine's Day is one of those special occasions when it’s tough to stick to putting only healthy food in your mouth. So, I say, indulge a little. But don’t bring anything into the house that’s going to linger past Feb. 14. Ask for something red and naughty instead of chocolate from your significant other. I bet he’ll be happier with that choice, too.

So, what to make for a special dinner for just the two of you? Here’s a recipe for Beef Stroganoff from Weight Watchers that I’ve been making for over twenty years and it’s GOOD!

Ingredients:

8 ounces beef steak, cut into strips
1 tablespoon margarine
1/4 cup minced onion
2 garlic cloves, minced
2 cups sliced mushrooms
Dash each, salt & pepper
1 tablespoon flour
1 cup hot water
2 teaspoons each Dijon style mustard and tomato paste
2 packets instant beef broth and seasoning mix
3 tablespoons low-fat sour cream
2 tablespoons parsley
2 cups cooked noodles (hot)

Directions:

1. Coat a non-stick 9-inch skillet with cooking spray and brown the beef strips, cooking until done in the middle; set aside.
2. In skillet, heat margarine until hot and bubbly.
3. Add onion and garlic, and sauté briefly, about 1 minute (DO NOT BROWN).
4. Add mushrooms, salt, pepper and cook, stirring occasionally for 3 minutes.
5. Sprinkle with flour and stir quickly to combine; gradually stir in water.
6. Add mustard and tomato paste, and broth mix and cook over medium heat, stirring constantly until mixture is slightly thickened.
7. Reduce heat, add sour cream and parsley, and stir to combine.
8. Add steak and cook until just heated through. Serve over hot noodles.

6 points per serving (about 300 calories)

You can easily double this recipe to feed four.

Now dessert poses a special challenge. You want to indulge a little bit, but you still want to feel good in that something red and naughty your partner has given you. I would suggest buying a couple of single slices of your favorite cheesecake or carrot cake at the bakery – or maybe something to share. That way you limit yourself to a single serving and you aren’t tempted to eat the entire cake or pie that’s sitting in the fridge calling your name.

However, maybe the kids will be around and they can help you eat the leftovers. So here’s a recipe that will satisfy anyone’s sweet tooth:

LO-FAT CHOCOLATE CREAM CHEESE PIE

1 (4-serving sized) package fat-free, sugar-free, instant chocolate fudge pudding mix
1 3/4 cups fat-free milk
1 teaspoon vanilla extract
1/2 of an 8-ounce package reduced-fat cream cheese
1/2 of an 8-ounce container frozen light whipped cream (like Cool Whip)
1 (6-ounce) reduced-fat, chocolate-flavored crumb pie shell
1 cup fresh raspberries or blackberries
1 tablespoon grated semi-sweet chocolate

In medium bowl, prepare pudding mix as directed on package using the 1 3/4 cups milk. Stir in vanilla extract; set aside. Place cream cheese in large microwaveable bowl, uncovered, on high, for 15 seconds. Stir. Microwave on high for another 15 seconds. Beat cream cheese with mixer on medium for 15 seconds. Add half of the pudding mix; beat until smooth. Add remaining pudding mix; beat until smooth. Fold in half of the whipped cream topping. Spread mix in pie shell. Chill for 4 hours or until set.

Top servings with remaining whipped topping, berries and grated chocolate.

Only 180 calories per slice and 8 grams total fat. 4 points.

Anne MacFarlane is an aspiring romance writer living on the east coast of Canada. You can follow her writing journey at www.annemacfarlane.blogspot.com.

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Tomato & White Bean Soup

The first soup my sister chose to make out of her cookbook 1 Stock, 100 Soups (written by Linda Doeser) was a tomato & white bean soup. Like every other soup we’ve tried from this book, it was yummy. It was also pretty easy to make, and it froze well.

I should also tell you that the 1 Stock recipe that Linda provides in her cookbook is for Vegetable Stock. Have you ever made a Vegetable stock? I haven't. I just can't imagine it could be that exciting as a base for soup. I'm much more of a chicken stock or beef stock girl. Actually, I should say broth since I almost always used canned, boxed or powdered broth or bouillon to start my soups. Right away, I'm going to modify some of Linda's recipes. That said, I still highly recommend her cookbook.

Tomato & White Bean Soup

Serves 6

Ingredients:

3 tbsp olive oil (can use spray olive oil to reduce fat and calories)

1 2/3 cups chopped red onions (I’d never measure this - I’d just chop a large red onion)

1 celery stalk with leaves, chopped

1 red bell pepper, seeded and chopped

2 garlic cloves, chopped

4 cups peeled and chopped plum tomatoes (Ha! – I used a can of diced tomatoes)

6 cups chicken broth (again, use your favorite)

2 tbsp tomato paste (I’d probably opt out of this because what do you do with the rest of the paste??)

1 tsp sugar

1 tbsp sweet paprika

1 tbsp butter (I’m sure this could be optional too)

1 tbsp all-purpose flour

1 can cannellini beans

salt and pepper

3 tbsp chopped, fresh, flat-leaf parsley

Instructions:

Heat oil in large pan. Add onions, celery, bell pepper and garlic. Cook over low heat, stirring occasionally, for 5 minutes, until softened.

Increase the heat to medium. Add the tomatoes and cook, stirring occasionally, for 5 minutes more. Pour in the chicken stock. Stir in the tomato paste, sugar and sweet paprika. Season to taste with salt and pepper. Bring to a boil then reduce heat. Simmer for 15 minutes.

Meanwhile, mash together the butter and flour to a paste in a small bowl with a fork. Stir the paste, in small pieces at a time, into the soup. Make sure each piece is fully incorporated before adding the next. (This whole step seems completely skippable to me on several levels.)

Add the beans. Stir well and simmer for another 5 minutes until heated through. Sprinkle with the parsley and serve.

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Creativity in a Salad

Thanks Trish, Tawny and Michelle for letting me guest blog today. My name is Nancy E. Gibson, and I’ve been a member of Romance Writers of America for ten years. Two years ago, I decided to dedicate myself to living a healthy lifestyle. Losing 47 pounds and adopting other healthy habits like regular exercise has impacted my writing in many ways. Leading the list is the fact that I’ve experienced a significant increase in energy and more focused concentration. My renewed energy and concentration increases my ability to set and meet writing goals quickly which in turn boosts my confidence. It’s a win-win cycle.

My weight loss/healthy lifestyle program is Intervent, a holistic program available in many hospitals across the U.S. One-on-one meetings with my coach/mentor cover a wide range of topics including nutrition, exercise, goal setting, emotions, and stress.

In my healthy eating plan it’s recommended I eat three servings of fruit a day. When my coach, Debby, looked at my food tracker she noticed that most days I was eating one or two servings of fruit, rarely three. I made a quick fix by adding half a cup of orange juice to my daily plan. On my next visit, Debby reminded me that although orange juice works in a pinch, I wasn’t getting the same nutritional fiber I would by eating a whole piece of fruit. Part of the problem was boredom; I was tired of grab-and-go, oranges, apples and bananas, all day every day. I knew I had to get creative. Hey, we’re all writers here and we’re all creative, right? :)

I solved my not-enough-fruit dilemma when I saw the following recipe for Summer Fresh Spinach Salad, a green salad which includes fruit. Now I’m hooked on all the ways fruit and greens can be combined to make delicious salads. Here are two quick, easy recipes to try. Recipes are from Kraft Kitchens.

Summer Fresh Spinach Salad

2 9-ounce packages of baby spinach
6 small ripe peaches (sliced thin)
1 small red onion, sliced thin
1 cup pecans, whole or sliced (toast in microwave until fragrant and crisp, stir every 30 seconds)
1 cup Parmesan cheese
1 8-ounce bottle light raspberry vinaigrette dressing

To keep fresh peaches from browning, toss in a separate bowl with 3 tablespoons of dressing, then add to the salad. Combine all ingredients. Add remainder of dressing just before serving and toss. This recipe is best with fresh peaches but frozen or canned in their own juice works too.

Citrus Salad

4 cups packed torn mixed salad greens
4 cups packed baby spinach leaves
1 large navel orange or 1 (11-ounce) can of mandarin oranges
1/3 cup dried cranberries
1/3 cup thin red onion rings
3 slices bacon, cooked, crumbled
1/3 cup light balsamic vinaigrette dressing

Add dressing just before serving; toss to coat.

Play with combining or substituting the ingredients in each recipe. Losing weight doesn’t have to be boring. Be creative, have fun, eat and enjoy. Do you have a creative way to get more fruit or veggies into your day? Do you have a recipe to share?

While working toward her final weight loss goal with great determination, Nancy E. Gibson also writes historical paranormal romances about love, danger, and intrigue in the court of King James IV. She is equally determined to see her books in bookstores some day soon.

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Ode to Soup - Red Lentil Soup

My sister’s cookbook 1 Stock, 100 Soups (written by Linda Doeser) has a lot of interesting and different soups in it. This is not 100 variations of Chicken Noodle soup – though it is hard to top a good chicken noodle soup. When deciding which recipes to try first, I was drawn to the kinds of soups I’d never had before. That still didn’t stop me from changing the recipe when I wanted to. The following is my version of a red lentil soup.

Before you see this recipe, you should know that the original version of this soup called for 8 oz. of salt pork. While I’m sure that version is yummy, I just could not face adding that much fat to a soup. I do agree though that most legume soups are tastier if cooked with a little meat. I’m sure you could use lots of different substitutes for the salt pork, but I went with .42 of a pound lamb patty (seasoned ground lamb) because my Dad just loves lamb.

Red Lentil Soup

Serves 6-8

Ingredients:

8 oz of meat of your choice (original recipe calls for salt pork – I used a 6 oz lamb patty and broke it into small pieces)

2 tbsp olive oil (used spray can of olive oil and really reduced the amount)

1 onion, chopped

4 garlic cloves, chopped

4 potatoes, diced (I didn’t bother to peel them since most of the nutrients are in the skins)

2 ¼ cups red lentils

12 cups chicken broth (again, use your favorite broth)

1 bay leaf

1 teaspoon oregano

1 teaspoon thyme

1 teaspoon curry powder (to add flavor – especially since I eliminated a lot of the fat, I added several different spices to this not in the original recipe)

1 bay leaf

2 tbsp fresh, chopped, flat leaf parsley

1 fresh rosemary spring (large)

salt and pepper

Instructions:

Eat oil in pan over medium heat. Brown the onions 3-5 minutes. Add garlic and brown an additional minute. Add meat and brown 3-5 minutes. Add potatoes and brown 3-5 minutes. Add red lentils and brown 3-5 minutes. Stir constantly because the red lentils clump easily.

Add the chicken broth and bring to a boil. Reduce the heat to a simmer. Add all the additional spices. Cover and simmer for 1.5 – 2 hours, until the lentils are very soft. The lentils and potatoes will absorb some of the broth the longer this soup sits around.

You may want to serve this with crusty bread to soak up some of the delicious and thickened broth.

What are your favorite kinds of soups? Are you a chicken noodle soup purist?

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Ode to Soup

I love soups. I often make a big batch of various soups and freeze them in individual containers for future lunches or dinners. I eat soup all year long, but they are even more special during the winter. For the winter of 2010, I'm going to do an ode to soup series for my next several healthy cooking posts.

My sister received the 1 Stock, 100 Soups cookbook this past Christmas. It’s a very fun book. While we were at my parents’ house for the holidays, we tried out some of the recipes and made four of the 100 soups.

As you know, I feel free to experiment with any recipe and will often make variations and substitutions if I think I’ll like it better. Soup is very amendable to this. The following recipe is my version of the North African Soup Harira, the #88 soup on page 197 of the 1 Stock, 100 Soups Cookbook.

North African Harira

Serves 6 – 8

Ingredients:

2 tbsp olive oil (I used a spray can of olive oil and really cut back on the oil used.)

8 – 16 oz lamb (the original recipe called for boneless lean lamb, cut into cubes, but I used lamb on the bone, cooked it whole - still on the bone to add more flavor to the soup broth – and shredded the meat at the end of cooking.)

1 onion, chopped

12 cups beef broth (I’m sure you could use vegetable or chicken broth if you prefer. I wanted a heartier broth.)

1 cup lentils (your choice – I used the regular lentils you can find easily at the grocery store.)

½ cup barley

1 can diced tomatoes

3 celery stalks, chopped

3 carrots, chopped

1 red bell pepper, chopped

1 tsp sugar (I used raw sugar)

1 tsp ground cinnamon

1 tsp oregano

1 tsp turmeric

1 tsp ginger

1 – 2 tbsp fresh, flat-leaf parsley

salt and pepper to taste

Instructions:

Heat the olive oil in a pan. Add the lamb and brown over medium heat 8-10 minutes until lightly browned. Add the onion and cook, stirring occasionally, for 5 minutes until softened.

Pour in the beef broth and bring to a boil. Reduce the heat so the soup is at a simmer. Add the lentils, barley, tomatoes, celery, carrots, red bell pepper and spices. Keep it at a simmer and cook for 40 minutes. Add the can of garbanzo beans and simmer for another 10-15 minutes.

If you used lamb meat on the bone (shanks, chops, etc.), pull the lamb. Let it cool and then shred.

When you are done cooking, you may think there is too much broth. Since you use so many legumes in this soup, they’ll absorb the broth as it sits. You may feel like you need to add extra broth after a couple days.

If you plan to freeze the soup, you may want to let it sit a day in the refrigerator so that it gets more flavorful before you freeze it.

This soup was a huge hit for the whole Butler family. I hope you like it as well.

Are you a big soup fan? Does it matter what time of the year it is? Do you have any favorite soup recipes you would like to share?

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You Don't Have to Give Up Dessert

A new or recent commitment to healthy living does not mean you have to give up dessert. The following recipe is for one of my absolute favorite desserts and it came from the Weight Watchers Simple Goodness cookbook from the late 90s. The combination of sweet, tart, apple and citrus flavors packs a pleasant punch.

I’ve taken this treat to dinner parties and Thanksgiving, and people have begged me for the recipe. They never complained or even guessed that I had brought a “dietetic” dessert.

Apple Oat Crumble

4 cups sliced peeled Granny Smith apples
1/2 teaspoon grated orange rind - aka orange zest
1/2 teaspoon fresh orange juice
1/2 cup sugar
1/3 cup regular oats
1/4 cup flour
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
1/8 teaspoon salt
3 Tablespoons chilled reduced-calorie stick margarine, cut into small pieces
6 Tablespoons frozen reduced-calorie whipped topping, thawed

Preheat oven to 375. Place apple slices in an 8-inch square baking pan and sprinkle with orange rind and juice. Combine sugar and next 5 ingredients in a bowl; stir well. Cut in margarine with a pastry blender until mixture resembles coarse meal. Sprinkle mixture over apple slices. Bake at 375 for 40 minutes or until apples are tender and topping is lightly browned. Top each serving with 1 Tablespoon whipped topping.

Yield: 6 servings

Points: 3.5 per serving - roughly 175 calories

Right after I moved to DC, my car was stolen. I’d not had the chance to unpack my car yet and one of the many things taken was the book that contained this recipe. I loved it so much I went on the WW boards and begged anybody who had a copy to find this recipe and share it with me. The kind person who did also shared the following: By the way, there is a picture of the Apple Oat Crumble in the cookbook and the caption under it reads: a British dessert that gets its name from the crumbly pasty topping.

Enjoy!

Do any of you have a healthy yet delicious dessert recipe to share?

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Cuban Black Beans and Rice

I started the holiday season with the goal of still losing some weight during the time between Thanksgiving and New Year’s Eve. I didn’t want to give up all hope that I could lose weight over the 5-6 weeks, and I also recognize that I’m likelier to maintain my loss if I have the goal of losing as opposed to maintaining. I find it easier to overeat and make unwise choices with the latter goal. It’s a slippery slope.

If I was going to make this goal, I needed to keep up my exercise and to be extremely wise about what I made to eat on the days I had no holiday or other social activity planned. That meant, I needed to make more vegetarian, fish or turkey-based dishes. I’ve been expanding my collection of tasty options in those categories, and here is one of my favorites.

Cuban Black Beans and Rice

½ cup uncooked white rice (I often use brown and up it to 1 cup uncooked.)

1 tablespoon olive oil

1 yellow onion, thinly sliced

1 red pepper, seeded and thinly sliced

1 green bell pepper, seeded and thinly sliced

3 garlic cloves, minced

5 plum tomatoes, diced, or 1 14-ounce can diced tomatoes

2 tablespoons sherry vinegar (often use balsamic)

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon dried oregano

1 teaspoon hot pepper sauce (often skip or use a few red pepper flakes)

2 15.5 ounce cans black beans

¼ teaspoon freshly ground pepper

Instructions:

1. Cook the rice according to package directions.

2. Heat a large saucepan or Dutch oven over medium-high heat. Swirl in the oil, then add the onion, red and green bell peppers, and garlic. Cook, stirring occasionally, until softened, about 5 minutes. Stir in the tomatoes, vinegar, cumin, coriander, oregano, and pepper sauce; cook 2 minutes. Add the beans, reduce the heat to medium, cover and simmer until thickened, about 10 minutes. Season with the pepper and serve with the rice.

Makes 4 servings. 7 points each.

Per serving: 372 calories, 5 g fat, 1 g sat fat, 0 mg chol, 372 mg sod, 68 g carb, 4 g fib, 16 g prot, 141 mg calc

While this recipe can help you lose weight over the holidays, do make sure you take some time to enjoy the festivities. I’m really not going to beat myself up if I maintain or even gain some weight when I’m in Connecticut for Christmas. I doubt I’ll even count points. I’m going to enjoy spending time with my family during a festive time. I hope you do the same.

Happy Holidays!

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A Quick and Healthy Meal during the Holidays

I’m sure you’ve heard before that the average person gains 7 pounds over the holidays. If you already have a weight problem, you tend to keep that new addition around permanently. While the holiday season can be a lot of fun, it’s also full of temptations and challenges to a healthy lifestyle. One of the ways you can keep yourself on the right path is to arm yourself with some very quick and easy but healthy and tasty recipes. I’ve got a great one for you!

Southwest Easy-Oven Chicken

Ingredients:

1 cup low-sodium chicken broth

1 15 oz can black beans

1 15 oz can pinto beans (original recipe calls for kidney beans)

Jar of salsa (original recipe recommended ¾ cup – use your favorite)

2 garlic cloves, minced

1 pound skinless, boneless chicken breasts

Optional additions:

1 onion, chopped

1 green pepper, chopped

Cumin or chili powder – 1 teaspoon each

Instructions

1. Preheat the oven to 350 degrees F.

2. Dump it all into a 13-by-9 inch baking pan. (Original recipe does say to rinse and drain the beans - I find that a waste of time.) I make sure the chicken breasts are buried by the liquid, beans, etc.

3. Bake, stirring once, until the chicken is cooked through and the liquid is reduced, about 45 minutes. Once cool enough to touch, shred the chicken and add it back to the pan.

There are lots of options in how to serve this. One day, I may eat it “straight”. The next day, I may serve it on a baked potato. I use it as taco filling and serve it on corn tortillas. I also like to cut the tortillas in quarters, bake them until they are like chips, and then use them to eat the southwest chicken dish like chips and salsa.

The original recipe appears on page 139 of Weight Watchers Simply the Best 250 Prizewinning Family Recipes published in 1997.

It makes 6 servings. Each serving is 4 points and provides: 2 breads, 2 protein/milks

Per Serving: 241 Calories, 2 g Total Fat, 0 g Saturated Fat, 42 mg Cholesterol, 385 mg Sodium, 29 g Total Carbohydrate, 3 g Dietary Fiber, 27 g Protein, 43 mg Calcium.

Do you have any favorite “quick and easy by healthy and tasty” recipes you’d like to share?

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Bringing a Taste of Ireland Home

Last year, my parents, sister and I went to Ireland the week after Christmas. One of our favorite activities there was to have a bowl of vegetable soup and a piece of brown bread in the afternoon. Yes, we do travel around the world on our stomachs. But, in our defense, everywhere we went served phenomenal variations of vegetable soup and brown bread, and it was often chilly outside.

New Year’s Day, I was browsing the gift shop at the Cliffs of Moher (trying to get warm!) and saw Nuala Cullen’s cookbook Irish Soups & Bread. I couldn’t resist and very happily bought it.

I made my first soup just a day after getting back to the states. The recipe was for curried turnips and lentil soup, but you’ve probably figured out that I have no qualms about playing with recipes. I’m a New England girl and much prefer parsnips to turnips, so I substituted one root vegetable for another the very first time I made this.

Curried Parsnip and Lentil Soup

1 pound parsnips

1 cup dry lentils

1 large onion

2 large carrots

6 cups fat-free chicken broth

1 Tbsp olive oil

1 Tbsp curry powder

2 Tbsp parsley

1/2 tsp black pepper

1/4 tsp table salt

Instructions

Cut the peeled parsnips and carrots into small cubes. Finely chop the onion. Heat oil in large saucepan, add onion and cook until soft. Add the parsnips, carrots and curry powder; cook for five minutes occasionally stirring until oil is absorbed. Add lentils and broth and cook until the vegetables are tender and lentils are cooked, about 40 to 50 minutes depending on how long the lentils were soaked. Check seasoning and add more curry powder, salt and pepper if needed. The soup can be pureed in a blender if a smooth consistency is desired. Add fresh, chopped parsley before serving

This yummy soup is 4 points per serving and hearty enough to be a meal.

Naturally, the first time I made the soup I had to make some brown bread to go with it, and I turned again to the cute little cookbook I’d bought in Ireland. I was still at my parents’ house then, and my mom was thrilled to pull out the extra bread pans that my grandmother had given her. It turns out my mom has great memories of her mom baking bread and rolls, and making this bread together was a way for us to feel closer to Grandma even though she is no longer with us.

Wholemeal Brown Bread

2 ½ cups coarse wholemeal flour

1 cup pinhead oatmeal (pretty sure I used old fashioned oats)

¾ cup wheat germ

2 eggs

approx. 1 ½ cups milk

2 tablespoons olive oil

2 teaspoons baking powder

1 teaspoon bread (baking) soda

1 ½ teaspoons salt

2 teaspoons sugar

Instructions

Mix the dry ingredients together in a large mixing bowl. Put the lightly beaten eggs in a measured cup, add the olive oil and make up to a pint with milk.

Make a well in the centre of the flour and pour in the milk mixture. Fold in the liquid quickly and thoroughly, incorporating all the flour, then turn into an oiled 2 lb loaf tin, smooth the top and make two diagonal cuts. Alternatively, put the dough on a lined baking sheet and shape into a round cake, making two cross cuts on top.

Bake at 425 degrees F for 15 minutes, then lower the heat to 375 degrees F for another 35 – 40 minutes. Check whether the bread is cooked by tapping on the bottom – if it sounds hollow, it’s done. Remove from the tin immediately, wrap in a clean tea towel and prop upright until cool.

I can guarantee that this soup and brown bread make a great lunch on a chilly fall or winter afternoon.

Do you have any recipes you’ve brought back from a great vacation?

Post Note:

You may have noticed that I posted pre-weight loss photos with this blog post. I thought they illustrated the points I was trying to make, and I think it’s healthier to post them than to not to do so because I’m fatter in them. I can’t wipe away the ten + years I was obese, and I had some great moments in those years. Ignoring them because I’m embarrassed that I was so big then is not a helpful thing to do in my opinion.

I am vain enough though that I feel the need to post a current photo of myself at the end of this piece. As of Tuesday’s WW meeting, I’ve lost 29 (28.8 to be exact) pounds. I can also fit into more of my 12s. I celebrated by buying a bunch of new, smaller clothes on Tuesday and by wearing a size 12, black skirt (bought to thin into a couple of years ago) with a medium red top for the first time on Wednesday. For quite a while, the outfit you see pictured here was my ideal of what a thin me could wear, and I topped it with a stylish, size-12-short-coat that I also had bought when it was massively on sale to thin into. I was walking on cloud 9 most of Wednesday morning.

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Comfort Food

Trying to eat healthy does not mean you need to leave comfort food behind you.  You can find healthier versions of your favorite meals.  The eggplant parmigiana recipe of several weeks ago is a great example of one. 

There’s nothing more comforting than chicken soup, and it tends to be very healthy in all its forms.  A real staple of mine is chicken and dumplings, and it’s a pretty easy but very tasty recipe.

Chicken and Dumplings

4-6 cube(s) chicken bouillon cube 

1 large onion, chopped

3 large carrots, chopped

3 large stalks celery, chopped

2 cups all-purpose flour

1 Tbsp baking powder

1 tsp table salt

1/8 tsp McCormick Ground black pepper

1 tsp poultry seasoning

4 Tbsp Canola Oil

1 cup fat-free skim milk

1 1/4 pounds Chicken breast, skinless, boneless, raw

Instructions 

Place chicken, bouillon, onion, celery, carrots and salt and pepper (for seasoning - to taste) in a large pot and add enough water to cover. Cook to boil and simmer for 20 minutes or until chicken is cooked. Remove chicken and when cool, shred.

Mix together flour, baking powder, salt, pepper and poultry seasoning. Add the oil and milk, blend lightly. Drop by spoonfuls into the simmering broth. Cover and steam 15 - 20 minutes. Add the chicken to the soup and serve when warmed.

The version above is 8 points per serving based on 6 servings.  The poultry seasoning in the dumplings is one of the secrets to the success of this recipe, so don’t skip that!  I do sometimes mix dark and white chicken meat in this soup.  To my surprise, it also freezes very well.

This meal is a real favorite among my friends, and I’ve given the recipe out to lots of folks.  I’ve had the joy of some of them cooking it for me – proving they really do like it a lot.  Carol Elise Hayes likes to use roasted chicken instead of boiled meat, and that does really change the flavor of the soup.  You may want to give it a try.

What are your favorite comfort foods?  Have you figured out ways to give them a healthy spin?

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Experiment with Eggplant - Part 2

Right after I graduated from college, I spent a lot of time in New York City interviewing for various jobs.  I stayed with Rory, a college friend of mine, and her aunt many nights.  I was jobless and broke, but I wanted to pay back their hospitality.  I often cooked dinner for them, and my friend was going through a vegetarian stage.  The following recipe was a favorite of hers.

Eggplant Florentine

1 large eggplant, cut into 8 diagonal slices

¾ cup dried bread crumbs

1 cup chopped onion

3 garlic cloves, minced

2 cups crushed tomatoes

1 teaspoon dried basil

1 teaspoon dried oregano

¼ teaspoon dried red pepper flakes

dash freshly ground black pepper

2 cups frozen chopped spinach (one 10-ounce package), thawed and drained

1 ¾ cups part-skim ricotta cheese

1 large egg

1 ½ ounces grated Parmesan cheese

Instructions 

1. Preheat oven to 350 degrees F.

2.  On large sheet of wax paper, dredge eggplant slices in bread crumbs, coating both sides; place on 1 or 2 nonstick baking sheets.  Bake 15 minutes; turn and bake 15 minutes longer, until tender.  Cool slightly.

3.  Meanwhile, spray large nonstick skillet with nonstick cooking spray; add onion and garlic.  Cook over medium-high heat until onion is translucent, about 3 minutes.  Add tomatoes, basil, oregano, and red and black pepper.  Bring to a boil; reduce heat to low, cover and simmer 15 minutes.  Set aside.

4.  In medium bowl, combine remaining ingredients until thoroughly blended.  Spread 2 heaping tablespoons of spinach mixture on each lice of eggplant and roll to enclose.

5.  Pour half the sauce into 13-by-9-inch baking pan.  Arrange eggplant rolls seam side down; pour remaining sauce over top.  Cover with aluminum foil and bake until heathed through, about 25 minutes.

Makes 4 Servings

Each Serving Provides:  2 ½ Proteins; 3 ¾ Vegetables; 1 Bread

Per Serving:  394 Calories, 27 g Protein, 15 g Fat, 42 g Carbohydrate, 667 mg Calcium, 581 mg Sodium, 96 mg Cholesterol, 7 g Dietary Fiber.

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Experiment with Eggplant

We’ve discussed on this blog before how difficult many of us find it to eat 3-5 servings of vegetables a day.  I too struggle with that even though I tend to lose more weight in the weeks that I eat lots and lots of vegetables.  Some of the tricks I’ve found for increasing my weekly intake of veggies is to experiment with new or seldom-seen-by-me vegetables, especially when they are in season, and to find ways to increase the amount of veggies in my main dishes. 

I’ve had a lot of luck with eggplant, which is in season now.  It wasn’t completely unknown to me.  I’ve always liked eggplant parmigiana at Italian restaurants and had even had it at Chinese restaurants or in my mom’s ratatouille.  I needed to find ways to incorporate it into my own repertoire.  The following recipe is one of my favorite ways to do it.  It’s a lightened version of what I sometimes had at my favorite Italian restaurants.

Eggplant Parmigiana with Meat Sauce

1-teaspoon salt

2 medium egg

plants (1 to 1 ¼ pounds each), cut into ¼ inch slices

¼ cup plus 2 tablespoons seasoned bread crumbs

1 cup diced onion

9 ounces broiled lean ground beef (Ha!  Like I ever bother – I cook it in the sauce)

4 cups low-sodium tomato sauce (I often use tomato puree)

2 cups stewed tomatoes

½ teaspoon dried basil

½ teaspoon dried oregano

(I like to play with spices and add garlic, up the basil and oregano, and/or add Italian seasoning mix)

6 ounces shredded part-skim mozzarella cheese

¾ cup part-skim ricotta cheese (I sometimes use low fat cottage cheese bc I think it has more flavor)

2 tablespoons plus 2 teaspoons grated Parmesan cheese

Instructions 

1.  Preheat oven to 350 degrees F

2.  Sprinkle salt evenly over both sides of eggplant slices.  Place on large tray lined with paper towels to drain for 20 minutes.  (DON”T SKIP THIS! - PICTURED ABOVE)

3.  Dredge eggplant slices in breadcrumbs, coating both sides. 

Spray 2 nonstick baking sheets with nonstick cooking spray; divide eggplant slices evenly between prepared sheets and bake until golden, about 30 minutes.

4.  Spray large saucepan with nonstick cooking spray; add onion and cook over medium heat until softened, about 2 minutes.  Add remaining ingredients except cheese and simmer over low heat for 10 minutes.

5.  In medium mixing bowl, combine cheeses.

6.  In 13-by-9 inch baking dish, layer 1-cup sauce, one-third of eggplant slices, 1-cup sauce, half the cheese mixture, 1-cup sauce, one-third of eggplant slices, 1-cup sauce, remaining cheese mixture, 1 cup sauce, remaining eggplant slices, and remaining sauce.

7.  Bake until bubbly and completely heated through, about 40 minutes.  (Note:  If it looks like it is overflowing the pan, bake it on a cookie sheet.)  Let stand 10 minutes before cutting.

Makes 8 servings

Each Serving Provides: 2 ½ proteins; 4 vegetables, ¼ bread, 10 optional calories

Per Serving:  300 Calories, 21g Protein, 13 g Fat, 28 g Carbohydrate, 307 mg Calcium, 653 mg Sodium, 49 mg Cholesterol, 5 g Dietary Fiber

Original recipe on pp 198-199 of Weight Watchers Favorite Homestyle Recipes published in 1993.

This is not a quick recipe, but it is an absolutely delicious dish, and I just made it for myself again a couple of weeks ago.  Let me know what you think of it if you try making it. 

Do any of you have yummy suggestions for eggplant dishes or other ways to incorporate more vegetables into your diet?

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