Keeping it simple May 4, 2012

Whew, this spring has been a whirlwind! Even so, we have been managing to enjoy some pretty good meals while staying on a decent time and money budget. Staying on top of menu-planning has really helped us avoid last minute meals out, which always seem to leave our pocketbooks empty and our tummies overfull.
My menu-planning goal recently has been to eat cheap, healthy, and with minimal mess. And that means lots of planned overs. And grilling. Which is fun in our warm spring weather!

I have stuck with two main marinades for the past couple months, and will usually grill once a week or so. that usually gives me two meat and veggie dinners, and one where I add beans or turn the leftover meat into a soup to extend it a little. Voila! Three dinners for the time and cleanup of one!

Tex Mex marinade (for 4 servings)
1 tsp cumin
1 tbsp garlic
1 tbsp olive oil
2 tbsp lime juice
3 tbsp tequila (tenderizes, but not necessary for a great flavor)
salt to taste
Marinade chicken pieces for half an hour before tossing on the grill or in the oven.

Chicken, Pork, or Venison marinade (for 4 servings)
1 tbsp Montreal steak seasoning
2 tbsps olive oil
1 tbsp balsamic vinegar
1 tbsp garlic
marinade meat overnight or all day in this one for great flavor.

My other time saving trick has been to chop a couple of tomatoes and cucumbers, and mix them up in a glass lock container. When dinner time comes, I mix a scoop of this “greek salad” with my spinach or mixed greens, for a colorful salad. I wash my cutting board one time, rather than chopping and cleaning every night we have a salad. Less fuss, less mess, and I can usually get three salads out of it.

What are some other favorite marinades? Also, I’m trying to find good oven-fried chicken recipes – any recommendations?

Adding spice to the holiday health plan November 23, 2010

Pumpkin pie spice. It’s just reminiscent of this season, isn’t it? As soon as Starbucks comes out with their pumpkin spice latte I feel like fall is in the air. The combination of cinnamon, ginger, and cloves isn’t just tasty, it’s also great for you! Here’s the rundown on this spice lineup:

cinnamon – this popular spice has been in the scientific news recently for it’s ability to help regulate blood sugar. This is great news in a sugary holiday season, especially for this with diabetes or just high blood sugar. It also has mild antimicrobial properties and warming properties according to traditional medicine – great during cold and flu season.

ginger – best known for it’s benefits in treating gastrointestinal distress, ginger may be just the thing to reach for if you suffer from heartburn or nausea this season. It also may be beneficial as an anti-inflammatory if you have arthritis, or for heading off colds and flu as well. Fresh ginger root tends to have the most health benefits. I keep one in the freezer and just add the zest to stir-fries or tea.

cloves – ever see clove oil in the alternative medicine aisle? It is a mild antiseptic, sometimes used for sore gums due to teething or a throat spray. Cloves also are rich in omega-3 fats and have such a pleasant, warm flavor.

Pumpkin pie spice is often a combination of 2 teaspoons cinnamon, 1 teaspoon ginger, and 1/2 teaspoon cloves. I like to add a dash of allspice as well. Besides the obvious pumpkin pies and breads, try using it to flavor your next latte, or as a substitute for the chai flavoring in black tea and milk. Adding a dash to rice krispie treats makes for a festive treat as well.

If you have an extra can of pumpkin, how about a pumpkin pie smoothie? Blend 1/2 can pumpkin, 1 banana, 1 cup yogurt, 1/4 cup powdered skim milk, 1/2 cup ice cubes, 1-2 teaspoons pumpkin pie spice, 1/2 tsp vanilla, and sweetener to taste. Happy healthy holidays!

Healthy Halloween? October 24, 2010

Halloween, the beginning of the unhealthy holidays. Or does it have to be? I love the fall, and fall recipes can be nutritious.
True, it’s easy to be derailed from your healthy eating program this season with Halloween candy now and Thanksgiving pumpkin pie in a few more weeks, but here’s the skinny on enjoying yourself without adding pounds.

1) Buy candy at the last minute. Unless you don’t like it.  I would love to do a survey on how many people buy candy early, eat it, then have to buy more!
2) Consider candy alternatives. I’ve seen crayons, play-do, and other plastic toy give-aways that can be used for Halloween, or saved for party favors if you over-estimate the trick-or-treaters.
3) Eat  pumpkin!  This vegetable is great source of beta-carotene, which is necessary for a healthy immune system. Pumpkin seeds are a good source of magnesium and zinc, both of which can also give your immune system a boost this flu season. 

4) Before joining the trick-or-treating fun, eat a veggie and protein heavy dinner so you won’t be as tempted to munch on the candy you collect.  I love this recipe for chili in a pumpkin bowl.  It may become part of our family Halloween tradition.

Fall Favorites November 5, 2008

Ah, fall.  This is my favorite season – I love the colors, the cooler temperatures, and the foods associated with fall and harvest.  Whether I’m eating a fresh, crunchy apple from my parents’ farm in Minnesota or homemade pumpkin pie, nutrition comes in a delicious variety this season.  Following are a few of my favorite fall foods.

1) butternut squash.  this is a great way to get your vitamin A if you are burned out on carrot sticks and don’t enjoy liver.  Wrap  the whole squash in tin foil (place a cookie sheet underneath to catch drippings)  and bake in the oven at 350 for about an hour  depending on size.  You can also microwave it if you need a side dish in a hurry.  Add a little cinnamon or nutmeg, a dash of brown sugar, and your family will love it!

2) Butternut Bisque is a great recipe on allrecipes.com.  I substitute 1% milk for the cream to lower the fat, and used low-sodium broth so it could double up as babyfood.   

3) Chocolate Chip Pumpkin cookies.  I hear this is a weightwatchers recipe so I’ll give them the credit, but I have never verified that rumor.  Regardless, it’s a great recipe for beginning cooks because of its simplicity:

2 cups chocolate chips

1 spice cake box mix

1 15oz can pumpkin (not the pie mix)

Preheat oven to 350.  Mix ingredients.  drop by rounded spoonfuls onto a greased cookie sheet.  Bake for 15 minutes and enjoy!  These have a cake-like consistency and also taste good as mini-muffins.  If you want to make it healthier, substitute raisins or dried cranberries instead of chocolate chips to decrease the calories and boost immunity-promoting anthocyanins.

This makes two dozen cookies, each with 150 calories, 7g fat, 23g carbs, 2g fiber and providing 54% of your vitamin A for the day.  I’ll take that for dessert!