Archive for the ‘Healthy Cooking’ Category

Featured Community Member: Marla

Friday, October 2nd, 2009

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Half Hour Meals Member Marla lives in California and authors a blog about food and a healthy lifestyle. In reading Marla’s blog, Family Fresh Cooking, one thing comes through on the first page: her incredible energy! Part “energizer bunny” and part healthy-lifestyle cheerleader, Marla truly gets you fired-up and excited about eating and living healthier! Read on to learn a little more about her.

Your blog, Family Fresh Cooking is bright, energetic and chock-full of recipes and information. What is the inspiration behind your blog? I love food, great design and good clean living! I look forward to each meal of the day, it’s a good thing I have 6 meals to savor each day! As we know not all food is created equal. I prefer unprocessed, clean, healthy, delicious whole foods. With two small kids I need loads of energy to keep up with an active lifestyle. Feeding myself and my family high energy, whole foods is a passion. Balance is key, eating small frequent, clean meals are the main principles behind FFC. In FFC my goal is to inspire and reinforce the idea that healthy, clean foods taste great!!

How long have you been blogging and how has blogging changed your daily life?  People are always asking about my meals and healthy living lifestyle. Last October it was recommended that I should start blogging. After research I found that blogging opens up a whole new world of opportunities. It is a great forum to share ideas and create an inspirational exchange of recipes and healthy living tips. I tapped away for a number of months creating content and finally launched my site this past June. It is fun being part of such a large, active, ambitious community! When people ask me about my healthy lifestyle I direct them straight to my Blog.

Do you see yourself still blogging several years from now? Absolutely! Blogging has opened up my world immensely! It is so fun to have adult time again anytime, anywhere. You can often find me blogging at my gym on or off the machines :) I have huge goals that are based on the content in my blog. I am getting a great response and my fan base is growing daily.

Are you married? Do you have a family? If yes, does this (either one) change the way you blog? Yes, I am married to a wonderful, encouraging, supportive guy. He is a great dad to my 2 and 5 year old kids. In our family we want to see success for all, with health and happiness being the driving force. We are open to face new opportunities. We enjoy trying new foods, athletic pursuits and we always embrace cool travel opportunities. My husband and I just learned how to surf. Soooo fun and exhilarating! Launching my blog was a big step for me. I felt the need to share my inspirational ideas with the public. The only difficulty…..finding enough time in the day to create my posts! I wake each morning around 4:00am to fit in a yummy breakfast (my stuffed French Toast recipe) and to get some blog time in before the kids wake up.

Where does your inspiration in the kitchen come from? I have a keen sense of taste. I mostly enjoy flavor packed foods that provide a high energy, low glycemic response. I want to look and feel my best and I want the same for my family. I get daily inspiration from foodie magazines, websites and blogs. It is so fun going to the various markets and getting inspired by the fresh fruits, veggies, seafood etc….In order to stay in the best shape mentally and physically I focus on clean, fresh, unprocessed ingredients.

Your “In a Pinch” Crab Salad looked easy and delicious! Do you create most of your own recipes? Yes, I do create most of my own recipes. I use others as guide lines, but I always need to add my own spin. Lately I am hooked on the smoked paprika that is in this crab salad. It adds a huge amount of flavor to savory dishes. I enjoy finding unique hits of flavors to amp up the taste of a dish at the same time keeping meals light, healthy and well balanced.

I especially love how you give tips and variations with your recipes. What inspired you to include them? For me it is all about improvisation. With little kids I have learned to be very quick and steady on my toes. If we have all ready sat down to dinner and they are doing the whiny thing I need to think of quick healthy additions (or subtractions) to get them munching! We all love routines, but it is so fun showing how many changes you can utilize with one recipe. A slight ingredient twist can create a whole new flavor profile. Not only do I provide flavor variations, but I demonstrate how you can adapt the meal for your kids or how you can add or subtract healthy fats, carbs, protein etc…Also I show how to improvise for mini-meals as well. My recipes are often made in a big batch. I want you to have leftovers so you have healthy choices to grab from your fridge at all times. Ultimately we all want to avoid the “crash” from being too hungry.

Ever thought about writing a Family Fresh Cook Book? YES!! That is one of my goals with FFC. I have a huge passion to inspire a lifestyle of clean, healthy, yummy eating. I love cookbooks and it is high on my list of goals to create my own. Not only do I want to share my recipes in the book form, but my graphics and photos as well. I come from a design background, so designing the book would be a blast. Right now I take all of my photos with my iPhone because it is quick, easy and always within reach. Perhaps one day I’ll upgrade and pull out the SLR!! Maybe my niche can be photos from my iPhone!!

 Why did you join Half Hour Meals? It shouldn’t take forever to get a fabulous meal on the table. Half Hour Meals is a great website that shows how much can be done in a half hour or less to get those meals served. I pack 3 lunch boxes a day for myself and the kids, I always need new inspiration. Let’s not forget breakfasts, and dinners and mini-meals or snacks! It is a very inspirational website that I am honored to be a part of.

When did you join Half Hour Meals? I joined Half Hour Meals a few weeks ago and I am so pleased I did! There is a great community of like-minded folks with fabulous recipes and great energy! I love the ambition and diversity of the community.

What’s your favorite thing about the site? The vibrant community! There is a great diversity of the posts and the personalities behind them. HHM also has a wonderful layout and easy navigation. When I am surfing around looking for inspiration I need clutter-free, well thought out sources. HHM provides this for me. I appreciate that HHM highly values clean, healthy, home made foods.

Have you tried others’ recipes from Half Hour Meals? I am a protein junkie so the first thing I tried was the Herbed Lemon Butter Tilapia. Great recipe!! I used a little less butter and added some Turmeric because I love the golden color it adds to meals.

If others were to ask you about Half Hour Meals, how would you describe the site to them? The website covers many flavor profiles and it is very well designed. I enjoy how recipes are categorized in multiple ways. It is very user-friendly and you don’t need tons of ingredients to make the meals. There are loads of clean, healthy, yummy meals and you can always alter recipes to suit your dietary needs. I love that such a wealth of info is in one place! It is a fun community and there are always new posts being added and commented on.

Thanks for sharing with us, Marla! Please stop by and visit Marla’s page here at Half Hour Meals, and be sure to check out her wonderful blog as well!

My Fave Five

Saturday, September 26th, 2009

imagesBook stores are struggling. Walk into my home and you wouldn’t believe that. I am a cookbook addict. They line my bookshelves, are piled high next to my bed, and I once even lost my son as a baby amidst the stacks. I have read them all, but use only a few regularly.

So, if I was stranded on a desert island, which 5 would I choose? The answer is obvious. They’re the ones with splattered food stains, dog eared pages, and shredded book jackets.

What do they have in common (aside from the wear and tear): 1. They are books suited for both the novice and more experienced. 2. All use fresh and seasonal ingredients in their recipes. 3. Their recipes will help make your meals and gatherings tastier, original and most enjoyable.

So here they are, my “SURVIVOR: Kitchen Island 5”…

1. The Barefoot Contessa Cookbook by Ina Garten.

Garten is the real deal. She is self taught with absolutely no formal training. In fact, she was a White House Nuclear Policy Analyst in her “former” life. I have all 6 of her books but this one is essential. Its home is my kitchen. Garten uses simple, fresh ingredients and her recipes are extremely easy to follow. She understands the needs of a novice cook and her recipes reflect that. Her books are also beautiful with breathtaking images. I’m a sucker for a good photo (and a novice photographer). I like to see what the food I make might look like and how to present it. Garten also includes simple entertaining tips that are very stylistic.

These are a few of my tried and true recipes from her book:

Guacamole
Pan Fried Onion Dip
Sun Dried Tomato Dip
Curried Couscous
Outrageous Brownies (outrageous is an understatement!)

2. Bobby Flay – All of his cookbooks – pick one, any one.

Okay, I have to cheat here, I don’t have a favorite, I love them all. Flay is known for bold flavors. His recipes are a staple in my cooking collection. Nobody makes sauces, relishes, and vinaigrettes like he does. Don’t be frightened by such ingredients as Chipotle in Adobe. While the dishes come out perfect as he prescribes you can always elect to use half the suggested amount if you are spice-phobic.

Tried and true recipes from the following Flay cookbooks:

Grilling For Life:

Grilled Tuna Burgers with Green Onion Mayonnaise & Watercress (These are one of the most requested things I make. My friends and family love them)

Mesa Grill Cookbook

Sophie’s Chopped Salad
Grilled Rib-Eye Steaks with Chipotle-Honey Glaze
Sweet Potato & Plantain Puree with Maple Syrup & Cinnamon

Bobby Flay’s Burgers, Fries, and Shakes

California Burger
Toasted Marshmallow Shake (out of this world…but don’t count the calories)
Condiments & Seasonings – you must give all a try like chipotle ketchup
Sweet Potato Fries
Buttermilk Onion Rings

3. Seriously Simple Holidays by Diane Rossen Worthington

I cannot live without this cookbook. (I can’t live without any of her books). It may be a “holiday” book but the recipes can made any day of the week, and anytime of year. “Simple” does not mean boring. Her recipes are cutting edge and absolutely heavenly. She even has a section in her book for the busy cook (ingredients you must have in your pantry), and gives you menu ideas for different holidays. This is a must have book in every kitchen. Easy, delicious, and healthy. She understands that people want things that are simple to make, but are imaginative and delicious. They are truly restaurant quality for the home setting.

Baked Brie with Toasted Almonds and Cranberry Glaze
Winter Chopped Salad
Citrus-Glazed Chicken with Artichoke Hears and Thyme

Seriously Simple: Easy Recipes for Creative Cooks (also by Worthington, and one I really love)

Butternut Squash Soup
Crispy Orange Chicken
Halibut with Balsamic Garlic Glaze
Grilled Lamb Chops with Cilantro-Mint Sauce
Hoisin Honeyed Baby Back Ribs
Lemon-Lime Pound Cake

4. At Blanchard’s Table: A Trip to the Beach Cookbook by Melinda Blanchard and Robert Blanchard

I usually stay away from Restaurant Cookbooks. But not this one. The Blanchard’s gave up the cold winters of Vermont and moved to the island of Anguilla where they opened their restaurant. Belinda Blanchard is self taught. Her recipes are easy to adopt by the home cook and they all taste homemade. They are not the complicated recipes that plague many restaurant books.

Blanchard’s Corn Chowder
Parmesan-Pepper Dressing
Grilled Mahimahi with Mild Red Thai Curry Sauce
White Chocolate and Apricot Bread Pudding with Apricot Sauce

5. The Magnolia Bakery Cookbook by Jennifer Appel and Allysa Torey

I would be remiss if I left out one of my favorite baking books. This is the ultimate in easy baking. Many of my friends are frightened by the concept of baking. If you are like them, then this is the book to get. If you are cupcake obsessed then you’ve definitely heard of the Magnolia Bakery in NYC. Their first location was and still is on Bleeker Street. People line up outside the bakery just to get their homestyle baked goods. I couldn’t believe they had a cookbook and I was hesitant at first wondering if they really would reveal their cupcake recipe. Well, they did. Their stand out recipes turn out perfectly every time. Even the most inexperienced baker will learn to frost a cake! The book may not transform you into a baker but you will certainly bake more than you do now, and without fear.

Tried and True:

Raspberry Crumb Squares (Sinfully rich and absolutely delicious)
Traditional Vanilla Birthday Cake (also the recipe for out of this world cupcakes)
German Chocolate Cake
Cream Cheese Icing

After School Healthy, Hunger Stopping Snacks

Saturday, September 19th, 2009

The kids arrive home from school. Lunchtime was over hours ago (my 10th grader eats lunch at 10:30 AM) and they’re starving. They immediately head for the snack drawer.  I know they aren’t interested in making healthy choices so I had to come up with healthy alternatives that would appeal to them and wouldn’t ruin their appetites for dinner. The key to success in this scenario is to plan ahead and be organized.

Here are some ideas for you to use:
boy and cooked vegetablesPita Pizza : Spread you favorite sauce on sliced pita or english muffin and  just add low fat mozzarella. Can also add veggie toppings such as broccoli  (they might actually like it). Bake in 350 degree oven for about 10 minutes.

Fruits Galore: Cut a variety of your child’s favorite fruit into bite size  pieces. Add fresh squeezed orange juice to make fruit salad

Dice mango. Top with vanilla or plain yogurt. Sprinkle with 2 Tablespoons  of brown sugar. Let sit for about half an hour or longer in fridge, then serve.

Freeze grapes in portion sized ziploc bags. Just grab a bag when hunger  strikes. Can also freeze the grapes on a wooden skewer. Fun food =  appealing food.

Let your kids create their own yogurt parfaits with layers of yogurt, granola, and fruit.

Popcorn junkies: High in fiber and low in fat, especially when air popped. Add any of the following (you’ll be surprised how  much they will like it):

Sugar/cinnamon mixture, cayenne or paprika (for the adventurous types), almonds, or for a special treat: Mix 2 Tablespoons  each of peanut butter, butter or margarine, and honey. Microwave until mixture melts. Spray popcorn with cooking spray before  adding spices so that they stick.

How ’bout a dip? Carrots, red peppers, cucumbers, celery, sugar snap peas or edamame. Dips such as hummus, salsa, veggie,  applesauce or peanut butter.

Tasty trails: Homemade trail mix is an instant energy boost. Combine choice of dried fruit, pretzels, sunflower seeds, almonds,  cranberries and granola.

What-a-smoothie: Freeze rip bananas and strawberries or selection of other fruit. When ready put the fruit, ice cubes, milk, 1  Tablespoon each of oatmeal and protein powder into a blender and mix. Another combo to try is bananas, peanut butter, milk,  oatmeal, protein powder and ice.

Quesadillas: Combine shredded mozzarella, monterey jack, and cheddar. Sprinkle over one tortilla. Add leftover chicken, if  desired. Top with another tortilla. Either bake in a 400 degree oven on a foil lined cookie sheet for 2-4 minutes or spray with  cooking spray and cook over medium-high heat in a pan for about 2 minutes a side.

Butter doesn’t have to be bad: Try spreading cashew butter on pita chips, rice cakes or graham crackers. Top with sliced  strawberries.

Waffle-licious: Top a whole grain waffle with one of the following combinations: Peanut butter, jelly and banana; low fat  yogurt and sliced fruit; cinnamon applesauce.

‘Mazing Muffins: Banana, Pumpkin, Carrot or Blueberry are just a few of the many healthy types you can bake. Sweeten them  with applesauce. Make these ahead of time and freeze in individual ziploc bags.

What do you do to make sure your kids eat something healthy and don’t fill up on junk food, right after school?

Good Protein Sources (Part 2)

Friday, September 19th, 2008

Hard to believe that when I wrote my previous post on how to get sufficient protein in your diet, I forgot to include protein powder!  This might sound like something that only bodybuilders and weight lifters use, but every day folks like us can use it too.  In fact, many nutritionists recommend it, especially if you are vegetarian or vegan.

A large can of protein powder can typically be found in the health food section of your supermarket, and can cost you anywhere between $12 and $25.  This is not cheap, but think of it as an investment.  The can usually contains enough to last you for months and months, depending on how often you use it.  You can add it to all kinds of things, such as:

Milk in your cereal
A shake or smoothie
A bowl of oatmeal
Pancake or cake batter
Sauces

20 Minute Flatbread Pizza

Wednesday, September 17th, 2008

Last week, I tried a recipe for Spinach/Goat Cheese Pizza that I found in this month’s issue of Fitness Magazine. It took about 20 minutes to make and was really delicious. That got me thinking, so the other day I tried my own variation on the theme. Here’s what I did:

  • Brush olive oil over 1 slice of wheat naan (Indian flat bread, but you can use any kind you like). Bake on 350 degrees for 7 minutes.
  • Top with fresh baby spinach leaves, goat cheese, bits of turkey (or fake turkey, if you are vegetarian) and pine nuts. Bake another 12 minutes in the oven.

Voila!

Good Protein Sources

Tuesday, September 9th, 2008

As a vegetarian, I am constantly concerned about getting enough protein. I have also done a lot of research into the subject. Yet the recommended foods and supplements are not just helpful for vegetarians – anyone can benefit from getting the right amount of protein each day. According to the Recommended Daily Allowances, most adults should be consuming between 45 and 56 grams of protein each day (depending on age and sex). Paying attention to your protein intake based on food labels and such will give you a quick answer to whether or not you are meeting your targets, and if not, here’s how you can start.

  • Meat- This is a no-brainer, but meat-eaters who are not eating enough protein should stock up on lean meats in order to meet their target intake. Vegetarians, go for the fake meats. They come as “sausages”, burgers, cold cuts, chili, ground “beef” and “chicken” nuggets, and are usually fortified with protein.
  • Fish – Again, fairly obvious. Some vegetarians allow themselves to eat fish, and if you are one of them, stock up. Those omega fatty acids are great for your brain.
  • Nuts – Go for raw nuts without salt. They still taste delicious and give you a protein/healthy fat boost without high sodium.
  • Dairy products – Choose low-fat or fat-free milk, cheese, yogurt and sour cream if you can.
  • Soy products – Tofu, soy nuts, soy milk, etc. are generally considered vegetarian staples, and they are delicious.
  • Beans and legumes – You can cook these or throw them in a soup or salad. They are pretty versatile.

Light Dairy Substitutes

Thursday, September 4th, 2008

I am a big fan of dairy products, especially cheese.  As a vegetarian, I can sometimes overcompensate for not eating meat by eating too many cheese sandwiches, quesadillas, pasta with cheese, etc.  This is not good when you consider the calories and fat in most dairy products.  The obvious recommendation would be to use light dairy products such as fat-free milk, yogurt, sour cream and cheeses.  Yet I have found another way to lighten up the dairy products I use – choosing non-dairy products.  Sound funny?  Let me explain.

Though I am not a vegan, I do enjoy using vegan cheese in place of regular cheese from time to time.  When melting a slice of American or a pinch of shredded Cheddar in a sandwich or omelet, I can’t even tell the difference.  This allows me to have more dairy with less guilt.  After all, 1 ounce of vegan cheese contains 45 calories, while 1 ounce of real cheese contains anywhere from 75 to 120 calories.  The same thing goes for soy milk in place of regular milk.  Did you know that even fat-free milk contains 12 grams of sugar per cup? Alternatively, soy milk contains only 6 grams per cup.

And while I’m at it, I cannot neglect to mention Laughing Cow cheese, which is tasty spreadable cheese (not vegan) that only has 35 calories per wedge.

Homemade Salad Dressings (Part 1)

Tuesday, September 2nd, 2008

Making your own salad dressings at home is fun and easy, with the added bonus that you are able to control what goes into them. Most commercial dressings are loaded with preservatives, fat and sodium and were made sometime in the distant past. With the high price of produce being what it is, don’t your fresh salads deserve fresh dressing too? The following tips will help you get started.

One of the easiest dressings to make is vinaigrette, which is a simple oil and vinegar dressing that uses the standard 3:1 ratio, meaning 3 parts oil to 1 part vinegar. Once you have mastered a basic vinaigrette, you can use it as a foundation for many other delicious dressing combinations. Here’s how:

Ingredients:

1½ cups salad oil (see note below)

½ cup white wine vinegar

1½ tsp salt (I use kosher salt)

½ tsp ground black pepper (or white pepper)

Directions:

Put all the ingredients in a blender and mix for about 10 seconds or until fully combined. Serve right away, as the oil and vinegar will begin to separate as soon as you stop mixing. If you don’t have a blender, put the vinegar, salt, and pepper in a bowl and whisk together. While whisking constantly, drizzle the oil in a little at a time to form an emulsion. When you are satisfied that the ingredients are combined, serve immediately.

Note: One of the best all-purpose salad oils is extra virgin olive oil, which adds a delicious green and fruity flavor to your dressing. Olive oil can also taste peppery or flowery. Buy by color, not by price. Bright green oils will taste more peppery while yellow oils will have a warmer, more buttery flavor. For more neutral-tasting oil, try sunflower, canola, soybean, or vegetable oils.

Baking… With Seltzer?

Thursday, August 28th, 2008

Has anyone ever heard of the “Diet Coke Cake”?  I don’t know who invented it, but this recipe is all over healthy cooking message boards on the Internet.  The premise is that if you buy a box of cake mix and add a can of Diet Coke to it (instead of eggs, oil, etc) and bake it according to the directions on the box, it will rise and be fabulous and have way less fat and calories.  Many people have tried variations on this with different cake flavors and different diet sodas.

I first tried this a while back and, while I was amazed that it actually produced a cake, the diet soda added a sweetness that I did not care for.  I started to experiment and found that – voila! – seltzer/club soda/bubbly water does the trick.  You can literally bake a cake that tastes delicious with the amount of fat and calories per serving that the box attributes to the ‘mix’ but not to the ‘prepared’ result.

I even started doing this with muffin mix.  I buy a small bag of blueberry or banana nut for under $1 which yields 6 muffins, add 1/2 can of seltzer and enjoy.  I have served these light muffins to friends who do not consider themselves healthy eaters, without telling them, and they complimented me on how delicious they were.

Popping Your Own Popcorn

Monday, August 25th, 2008

Who doesn’t like popcorn? And yet, you might want to think twice before buying boxes of the microwaveable stuff. Many of them, aside from being pricey, are high in fat and calories from the flavoring and all. (Don’t even get me started on movie popcorn and its perils!)

Most people don’t seem to realize how amazing, easy and inexpensive it is to freshly pop your own popcorn. No, you don’t need a popcorn machine – all you need is a pot or pan and a bag of kernels. I recently purchased an 80 cent bag of popcorn kernels. According to the nutrition information and serving sizes, that small bag that cost me less than a dollar will yield 44 cups of popcorn.

Seems hard to believe until you start popping, which is when you will realize that a few spoons of kernels are all you need. (Follow instructions on the bag and try to avoid popping too much! It will be tempting to think the small number of kernels couldn’t possibly be it.) Add oil (olive would be the healthy choice) and a single kernel to the pot or pan over a flame, covered. When the single kernel pops, the pot/pan is ready. Add all of your kernels, keep it covered and pop! (This should be fun with kids, or for those of you who remember Jiffy Pop foil skillets over the stove.)

The best part is you can flavor your popcorn with whatever you like:

  • Salt and pepper
  • Butter
  • Garlic salt
  • Parmesan cheese

Now, doesn’t 80 cents for at least 20+ popcorn sessions – that are much healthier than processed popcorn with artificial flavoring – sound like a good deal?