March 8th, 2011

Pork Chops with Cabbage and Bacon

 

With the last days of winter upon us, and my calorie counting husband 3000 miles away on a business trip, I decided to seize this opportunity to make one of my favorite calorie laden, hearty, cold weather meals.   This one pot meal is a cinch to make and the clean up is even easier, which is definitely important when the kitchen clean up duties are suddenly left to me.

When cooking this meal, the ingredients are added to the roasting pan in different intervals.  As you add a new ingredient to the pan, push the already present ingredients to the sides of the pan, away from direct heat, so as not to over cook them.  The pork chops stay moist from roasting in the creamy liquid after a quick sear on each side and the yellow onion, bacon and cabbage give this meal a rustic and slightly sweet flavor.  This is comfort food at its best, so hurry up and enjoy this meal before the weather heats up and the ovens shut down!

Pork Chops with Cabbage and Bacon
Printable Version

Serves 4

Ingredients:
2 tablespoons olive oil
4 bone-in pork chops (1 inch thick)
Coarse salt and ground pepper
4 strips bacon, coarsely chopped
coarse salt and ground pepper
1 medium onion, cut into 1/2 inch slices
1 head green cabbage (about 2 1/2 pounds), cored and cut into 8 wedges
3 tablespoons all-purpose flour
3 cups whole milk

Directions:
Preheat oven to 400 degrees.  Set a roasting pan across two burners over high heat and add oil.  Season pork with salt and pepper and brown on one side for 3 to 5 minutes.  Cook one minute more on opposite side.  Remove pork chops from roasting pan and transfer to a plate.

Reduce heat to medium.  Add bacon, cooking until golden for about 5 minutes.  Add onion, cooking until softened for 5 minutes.  Add cabbage, cut side down, and cook until golden for about 6 minutes.  Flip cabbage and cook until slightly tender for about 3 minutes.  Add flour and stir until vegetables and bacon are coated.  Add milk and cook, stirring constantly, until sauce thickens for about 4 minutes.  Season with salt and pepper and nestle pork chops in sauce.  Transfer roasting pan to oven and bake for about 10 minutes, or until pork chops are cooked through.

Source: Adapted from Everyday Food

Nutritional Information:*
per serving :  697 calories; 35 grams carbohydrates; 36 grams fat; 60 grams protein; 8 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

Posted in Main Dishes | 1 Comment »

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March 3rd, 2011

Whole Wheat Waffles

 

I’ve already shared with you my obsession of hoarding pancakes in the freezer to have on hand for quick and healthy breakfasts that the kids love.  Well, that obsession doesn’t stop at pancakes.  Right next to the Ziplock bags of frozen pancakes are neat little stacks of my family’s favorite whole wheat waffles.  Since waffles are something we eat on a consistent basis and I’m on a mission to introduce more whole foods into my family’s diet, I needed to find a recipe that used less processed ingredients like sugar and all purpose flour.  I first tried to use my old go-to waffle recipe and simply replace the all purpose flour with whole wheat flour, but the waffles always came out with a dry, gritty texture and had an overpowering wheat flavor that couldn’t be cut with any amount of maple syrup.  Plus, this plan didn’t even address the processed sugar problem.  As I became more emboldened in my decision to feed my family more whole grains and less processed junk, I needed to find a solution to my waffle debacle.

After doing more research on the issue of whole food, I came across a blog by a fellow North Carolinian who was in the midst of a 100 Days of Real Food Challenge.  Lisa is a true inspiration when it comes to eating an exclusively whole food diet and lucky for the rest of us, she shares her families journey, along with some truly tasty alternative recipes to some of America’s favorite processed foods, including waffles!

Lisa’s recipe calls for honey (a natural sweetener) instead of  sugar and King Arthur’s White Whole Wheat Flour, which is ground from white wheat berries and has a milder flavor than regular whole wheat flours made from red wheat.  These waffles are so moist and have a lightly sweetened cinnamon flavor.  I actually prefer these to the old “evil” processed waffles of yore and I love that my kids are starting off their day with a dose of healthy whole grains.

Here are a few tips for a more enjoyable waffle making experience:

  • When measuring out the honey, grease the tablespoon with oil first.  This ensures that the honey will quickly slip right out and you’ll get every last drop of goodness in the batter.
  • The batter for this recipe is much thinner than regular waffles, so you might need to decrease the amount of batter used per waffle, depending on how apt your waffle maker is to overflow.
  • For freezer storage:  Place completely cooled waffles in a Ziploc bag and freeze for up to one month (our’s never last that long).  Reheat in toaster or microwave.

The recipe below is a double batch of the original to ensure ample waffles for freezing purposes.  Happy waffle making and don’t forget to check out Lisa’s blog, 100 Days of Real Food, for more information on eating and cooking with “real” food.

Whole Wheat Waffles
Printable Version

Makes 8- 10 servings

Ingredients:
4 eggs
3 1/2 cups milk
1/2 cup canola oil
2 tablespoons honey
1  teaspoons ground cinnamon
1/2 teaspoon baking soda
3 cups whole wheat flour
4 teaspoons baking powder
1/4 teaspoon salt
fresh fruit and maple syrup for serving

Directions:
Heat waffle iron; lightly grease with oil.

In a large bowl, whisk together eggs, milk, oil, honey, cinnamon, and baking soda.  Add flour, baking powder, and salt and whisk until batter is smooth.

Pour batter in center of waffle iron and bake until steaming stops.  Carefully remove waffle with non-metal utensil.

Source: Adapted from 100 Days of Real Food

Nutritional Information:*
per serving :  369 calories; 38 grams carbohydrates; 19 grams fat; 14 grams protein; 5 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

Posted in Breakfasts | 10 Comments »

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March 1st, 2011

Pea Guacamole

 

 

 

I enjoy cooking with seasonal ingredients whenever possible and look forward to the different flavor profiles that each season has to offer.   Today, I’d like to kick off the beginning of California’s avocado season, which runs from March through September, with a tasty guacamole.  This recipe was originally submitted to the Jan/Feb 2006 edition of Everyday Food by a reader.  It’s a healthier version of a more traditional guacamole with the addition of  peas.  The peas give the otherwise mild avocado a splash of sweetness and the red onion, cilantro, and jalapeño add a layer of heat to make this a flavor packed dip.

I made this super quick guacamole recipe in the afternoon, and served it up with some flaxseed chips after my Thursday night yoga class, for a refreshing and satisfying post workout treat.  This dip would also work great with some fresh cut veggies like carrot sticks, celery, or broccoli spears for an even healthier option.

Anyone else have any favorite post workout snacks they’d like to share?

Pea Guacamole
Printable Version

Makes 2 cups

Ingredients:
10 ounces frozen peas, thawed
1 ripe avocado
1/3 cup packed fresh cilantro leaves, chopped
1/4 cup red onion, minced
2 tablespoons fresh lime juice
2 teaspoons minced jalapeno chili
coarse salt

Directions:
Puree peas in a food processor until smooth.  In a medium bowl, mash avocado and stir in cilantro, onion, lime juice, jalapeno, pureed peas, and salt.

Store in refrigerator with a piece of plastic wrap placed directly on the guacamole.

Source: Adapted from Jan/Feb 2006 issue of Everyday Food submitted by Julie Slate, Bronxville, New York.

Nutritional Information:*
per 1/4 cup :  70 calories; 8 grams carbohydrates; 4 grams fat; 2 grams protein; 3 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

Posted in Appetizers and Snacks | 13 Comments »

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February 24th, 2011

Sparkling Limeade

 

The first signs that Spring is on its way, have begun to slowly emerge, as the weather here has improved these last few weeks, which has prompted a few dormant plants in our yard to show welcomed signs of life. Below, are some bulbs-we-don’t-remember-planting popping their sturdy little leaves from the North Carolina piedmont clay soil, and a few sprouts of new growth on our rose tree, reminding us of the sweet smelling yellow roses that will soon appear.

All these Spring reminders and warmer temperatures have had me itching for a cool refreshing beverage and this Sparkling Limeade hit the spot.  Gone are the dark days of winter and gulping hot tea and cocoa to keep warm.  The sun is doing a fine job of that all on its own.  Soon the clank of ice cubes against a sweaty glass, filled with a refreshing beverage, will be common place.  Clearly, I couldn’t wait another day to experience a little Spring enjoyment!

 

 

Sparkling Limeade
Printable Version

Makes 6 cups

Ingredients:
1 cup sugar
1 cup freshly squeezed lime juice, (from about 8-10 limes)
1 cup sparkling water
Ice cubes
Lime slices for garnish, for garnish (optional)

Directions:
Combine one cup water and sugar in a small saucepan.  Over medium heat, cook, stirring until sugar has dissolved and liquid is clear, 2 to 3 minutes.  Transfer to a pitcher and cool.

To serve, add sugar-water mixture, lime juice and sparkling water to pitcher, stir together.  Pour over ice, and garnish with lime slices, if desired.

Source: Adapted from Everyday Food

Nutritional Information:*
per 1 cup :  133 calories; 36 grams carbohydrates; 0 grams fat; 0 grams protein; 0 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

Posted in Beverages | 3 Comments »

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February 22nd, 2011

Oatmeal Applesauce Pancakes


Oatmeal Applesauce Pancakes

In recent months, I’ve taken an interest in reducing the amount of refined foods I use when baking, and replacing them with more whole grains and natural sweeteners.  I haven’t completely eliminated white flour and sugar from our kitchen, but have begun to steer clear of them when cooking foods that we eat frequently.  There is one breakfast item, in particular, that the whole family eats often.  In fact the kids eat them almost on a daily basis.  Every weekend, I make a huge batch of fresh pancakes for a nice leisurely family breakfast. Then I take the leftover pancakes, pop them in large Ziplock bag and find a spot for them in our overcrowded freezer.  During the week, I warm the pancakes up in the toaster for a quick and healthy breakfast that the kids love!

White whole wheat flour has been my grain of choice since making the switch from using refined white flour, but since we eat pancakes so often, it’s nice to switch it up with a different whole grain.  I got my opportunity to try a new pancake a few weeks ago when I received an email from Whole Foods with a link to this Oatmeal-Apple Pancakes recipe.

Some tweaking to the original recipe was required to accommodate my penchant for hoarding pancakes in my freezer.  The Whole Foods recipe is written for two servings and suggests using a blender to puree all the ingredients together.  I wasn’t sure my blender would be up to the task of handling a triple batch, so I called upon my food processor to make an oat flour before adding the additional ingredients.

 

Once the oatmeal came to a coarse flour consistency, I transfered the contents to a larger mixing bowl to combine with the applesauce, egg and maple syrup.  I also added some milk to thin out the batter just a little.  I usually prefer thin pancakes, as the thicker variety tend to taste a little dry for my taste, so I was a little worried when these Oatmeal Apple Pancakes were cooking in the electric griddle.  These pancakes look thick as they brown in the griddle and feel heavy when flipping, but I was pleasantly surprised when I took my first bite!  Even though, the pancakes are much thicker than I’m use to, the texture is not dry at all.  The applesauce keeps the inside of the pancake  moist and the maple syrup rounds out the favor of the oats nicely.  I’m so glad to have a new go to healthy pancake recipe for weekend breakfasts and, of course, I’ll keep a stash of these in the freezer for those on the run, quick weekday breakfasts.

Oatmeal Applesauce Pancakes
Printable Version

Makes approximately 18 pancakes

Ingredients:
3 cups rolled oats
1 1/2 cups applesauce
3 eggs, lightly beaten
6 tablespoons maple syrup, plus more for drizzling
1/4 cup milk
1 tablespoon butter

Directions:
Pulse rolled oats in food processor until coarse flour forms.

Transfer to a large bowl and whisk in applesauce, eggs, maple syrup and milk until smooth.

Melt 1/2 tablespoon butter in large skillet over medium heat.  Drop 2 tablespoons of batter into skillet to form each of six pancakes.  Cook, flipping once, until golden brown and cooked through, about 2 minutes per side.  Add 1/4 teaspoon butter before next two batches of six pancakes.

Serve with a drizzle of more maple syrup, if desired.

Source: Adapted from Whole Foods

Nutritional Information:*
per serving (3 pancakes) :  272 calories; 48 grams carbohydrates; 7 grams fat; 8 grams protein; 5 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

Posted in Breakfasts | 6 Comments »

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February 17th, 2011

Homemade Granola

Granola is one of those foods that, once you have homemade, you can’t go back to eating store bought stuff that tastes like cardboard.   This is the real deal and it’s so easy to make.  I actually get excited when my homemade granola stash runs out because it means my house will smell amazing for the rest of the day when I make a new batch!  Seriously, if your house is on the market, forget the fresh baked cookies, try making a batch of homemade granola for your next showing instead.  It will make your house smell warm and inviting.

I love this homemade granola so much, that I eat it almost everyday.  The maple syrup evenly coats every morsel with a thin layer of sweetness that is balanced perfectly with a touch of salt.  I like granola best sprinkled over yogurt, but it also makes a great bowl of cereal in the morning with a little milk, or can be enjoyed all on it’s own for a crunchy and healthy snack.

 

The maple syrup can easily be replaced in this recipe with honey, but make sure to reduce the cooking time by about 5 minutes, as the honey seems to have a lower burning point than maple syrup and browns more quickly.  The original recipe, from Real Simple, calls for the addition of shredded coconut, but I’ve omitted it in the recipe below, as I’ve found that the coconut’s flavor and texture is completely lost among the granola’s bolder counterparts of nuts, seeds, oatmeal and dried fruit. Save your money from tasteless, shriveled up coconut and use it, instead, to buy a pretty glass container to store your very own tasty homemade granola.

 

 

Homemade Granola
Printable Version

Makes 6 cups

Ingredients:
4 cups rolled oats (not quick cooking)
1 cup sliced almonds
1/4 cup unsalted pepitas (hulled pumpkin seeds) or shelled sunflower seeds
1/2 cup maple syrup
2 tablespoons canola oil
1/2 teaspoon kosher salt
1 cup dried fruit (such as cherries, cranberries, raisins, or currants)

Directions:
Heat oven to 350° F.  In a large bowl, combine oats, almonds, and pepitas and stir to coat with the maple syrup, oil and salt.  Bake until golden and crisp, 25 to 30 minutes, tossing once halfway through baking time.  Add the dry fruit; toss to combine and let cool.  Store for up to three weeks in an airtight container in a cool, dry place.

Source: Adapted from Real Simple

Nutritional Information:*
per serving (1/4 cup) :  114 calories; 18 grams carbohydrates; 4 grams fat; 2 grams protein; 2 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

Posted in Appetizers and Snacks, Breakfasts | 3 Comments »

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February 15th, 2011

Black-Eyed Pea Salad

I made this Black-Eyed Pea Salad for the first time last summer.  After having the June 2006 issue of Everyday Food sitting on my bookshelf for the past 4 years, I finally decided to give this recipe a try.   As a native Californian, I didn’t even know what a black-eyed pea looked like, let alone know what they tasted like.  All I knew about black-eyed peas, was that they were southern and used to kill Earl in an old Dixie Chicks song.

 

Now that we are actually living in the south, I decided to give this vegetable bean a chance.  I have to say, the black-eyed pea won me over!  It’s now February and I’m still making this recipe on a regular basis.  I really can’t get enough of this salad!

The black-eyed pea’s soft and creamy texture along side the sweet and crunchy red bell pepper is perfectly matched with the added softness and sweet flavor of the corn.  The cider vinegar and dijon mustard bring a delicious tangy zip to this vibrantly colored salad.  The original recipe calls for frozen corn, which is what I use this time of year, but during the summer, I like to use fresh corn cut from the cob.  For added crunch, cut the kernels off an uncooked cob or to achieve a softer kernel, cook corn to desired tenderness using a cooking method of your choice (e.g. grilling, boiling, etc.).

This salad pairs nicely with roasted or grilled (depending on the season) pork tenderloin and can easily be prepared ahead of time.  This has also become my go to salad for summer BBQ get togethers with friends and family.

Black-Eyed Pea Salad
Printable Version

Serves 4

Ingredients:
1 teaspoon Dijon mustard
2 tablespoons cider vinegar
2 tablespoons vegetable oil
1 can (15 ounces) black-eyed peas, drained and rinsed
1 10 oz pkg frozen corn kernels, thawed
1 red bell pepper (ribs and seeds removed), finely diced
2 green onions, thinly sliced
coarse salt and ground pepper

Directions:
In a medium bowl, whisk mustard, vinegar, and oil.  Add all vegetables and season with salt and pepper to taste.  Toss to combine.

If preparing this recipe in advance; cover salad and refrigerate.  Bring to room temperature before serving.

Source: Adapted from Everyday Food

Nutritional Information:*
per serving:  212 calories; 27 grams carbohydrates; 8 grams fat; 9 grams protein; 5 grams fiber

*These calculations are for educational purposes only and can vary according to a particular brands product formulation.  Check labels for more information and follow the advice of your healthcare provider.

 

 

Posted in Side Dishes, Soups and Salads | 3 Comments »

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January 29th, 2011

The Inaugural Post

Words will be written here in the near future.  Until then, to learn more about me and this blog, click on About.

Posted in Uncategorized | No Comments »

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