Turkey and Bean Chili

Post by Tisha
(Inspired by Jamie Eason)

Yields: appro 10 cups

Ingredients:
approx. 2 lbs lean ground turkey (we get ours from Costco)
1/2 chopped onion
1 Tbsp garlic powder or 2 cloves of garlic minced
1 15oz. can red kidney beans, drained and rinsed
1 15oz. can black beans, drained and rinsed
2 14.5oz. cans diced tomatoes (do not drain)
1 Tbsp brown sugar (or calorie free sweetener like xylitol)
1 Tbsp chili powder
2 Tbsp white vinegar
3 Tbsp yellow mustard
2 tsp cumin
1 tsp salt (optional)
2 tsp adobo sauce

Directions:
1. In a large pot or dutch oven, saute onions and meat, sprinkled with garlic powder and cook until no longer pink
2. Next add the beans, tomatoes, sweetener, and spices and stir until combined
3. Bring to a boil and then reduce to a simmer for about 10 minutes
4. Serve hot

Per serving (1 cup):
Calories: 266
Carbs: 21g
Protein: 26g
Fat: 8g
Sugar: 7g
Sodium: 866mg

Pumpkin Protein Bars

Post by Tisha


Ingredients:
1 Tbsp Agave Nectar (natural sweetener)
4 oz. of unsweetened applesauce
2 tsp ground cinnamon
2 tsp apple pie spice (optional, see January 2011 post)
1 tsp baking soda
1 tsp baking powder
1/2 tsp kosher salt
2 tsp vanilla extract
4 large egg whites
15 oz. 100% pure pumpkin (e.g. Libby's 100% Pure Pumpkin)
2 cups oat flour (see previous post) or any other flour you have on hand.
4 scoops whey protein powder (e.g. ON Gold Standard Natural 100% Whey Protein Powder - Vanilla)
3/4 cup of unsweetened almond milk (or any milk you have on hand)
1/2 cup chopped walnuts (optional)

Directions:
1. Preheat oven to 350*F
2. Spray a 9X13 pyrex dish with non-stick spray.
3. Combine dry ingredients (spices, baking powder, baking soda, oat flour, whey protein) in medium bowl. Stir well.
4. Combine wet ingredients (agave nectar, applesauce, vanilla, eggs, pumpkin, almond milk) in large bowl.  Stir well.
5. Add dry ingredients into wet ingredients.
6. Add optional walnuts and mix until incorporated.
7. Spread batter into the Pyrex dish and bake for 30 minutes.

Makes 12 squares.  1 serving=1 square.


Tip: Store in fridge for 1 week or in the freezer for up to 3 months.


Per Serving: (w/out walnuts)
Calories- 142
Carbs- 20g
Fat- 2g
Protein- 12g
Sugar- 5g
Sodium- 231mg

Whole Grain Cinnamon Raisin Bread

Post by Tisha
(Also see "Whole Grain Sandwich Bread" post in January 2011)

Yields: 2 loaves/18 slices per loaf

For a while I was buying Food For Life's "Ezekiel 4:9 Sprouted Grain Cinnamon and Raisin Bread," but paying a premium price for this product week after week wasn't working.  Thus, I set out to make my own.  This is my version of their cinnamon raisin bread, minus the sprouted grain aspect. (I haven't dabbled into sprouted grains, yet.)

Night Before:
1 cup spelt flour
2 cups whole-wheat bread flour
2 1/2 cups warm water
2 tsp dry active yeast
-Combine all ingredients together and mix until well incorporated, then cover and let sit overnight.

Day of:
2 cups spelt flour
1 1/2 cups whole-wheat bread flour
4 Tbsp or ¼ cup sugar
4 Tbsp extra virgin olive oil (evoo)
1/4 cup water
2 tsp kosher salt
1  tsp yeast
(2 cups of raisins and several TBSPs of cinnamon for later)
-First, stir in sugar, evoo, water, salt, and yeast until they are pretty well incorporated.  Then add your flour by the 1/2 cup.

-The dough is going to be a sticky mess, but that's ok. Turn the dough out onto a lightly oiled surface and work it the best you can.   You may want to incorporate some stretch and folds into this stage of the breadmaking process (see youtube video clip for this technique here).  Shape your dough into a ball and put into an oiled bowl, turn once to coat, and let rise for 45 minutes.

-Do your first of two stretch and folds, put the dough back in the bowl, let it rise for another 45 minutes.  Then do your second stretch and fold.

-Now let the dough rise until double its original size.  Approximately 75 minutes for me.

-Now, divide your dough evenly in half.  Add 1 cup of raisins to each half of dough, incorporate throughout.  Let rest for 10 min

-Roll out dough into approx. 8X8 square with roughly 1" thickness.  Sprinkle cinnamon all over the top of the dough.  Roll up the dough into sandwich loft shapes.

-Then, put in oiled bread pans (see youtube video clip for a similar rolling technique here).  Cover them loosely with plastic wrap and let rise until doubled.
.
-Once your loaves are risen, slash them down the middle, and throw in the oven at 425*F, close the oven door and lower temperature to 350*F.  Cook until they are a deep golden brown and sound hollow when tapped on the bottom or until the internal temperature reaches 195*F.

Per Slice:
Calories-
Carbs-g
Fat-g
Protein-g
Sugar-g
Sodium-mg
Yields: 2 loaves/18 slices per loaf

Chocolate Blueberry Protein Bars

Post by Tisha
(Inspired by Jamie Eason)

The title says "Protein Bar," but is tastes like a sweet baked treat!

Yields 12 squares=1 serving

Ingredients:
1 1/4 cup homemade oat flour (see previous post in January 2011)
4 egg whites
3 scoops vanilla whey protein powder (e.g. Gold Standard-Natural 100% Whey-Rich Vanilla)
1/2 cup splenda, truvia or ideal
1/2 tsp baking soda
1/4 tsp kosher salt
3/4 cup frozen blueberries, defrost (blend with applesauce before adding to the batter)
2/3 cup unsweetened applesauce (blend with defrosted blueberries before adding to the batter)
3 Tbsp baking cocoa
4 oz water

Directions:
1. Preheat oven to 350*F
2. Blend defrosted blueberries and applesauce together
3. Mix dry ingredients (oat flour, vanilla whey protein, baking soda, salt and baking coca) together in a large bowl
4. Mix wet ingredients (egg whites, sweetener, berry/applesauce mixture and water) together in a medium sized bowl
5. Mix wet into dry ingredients
6. Spray cooking dish with a non stick spray or add butter
7. Bake 20-30 minutes or until a toothpick is removed from batter clear
8. Allow to cool and cut into 12 even squares

-Store in fridge or freeze for up to 3 months.

Tip: Double the recipe and freeze extras in individual serving sized bags.  This makes for an easy "grab and go" snack throughout the week.

Per serving:
Calories= 86
Carbs= 14g
Fat= 1g
Protein= 7g
Sugar= 4g
Sodium= 118g

Homemade Cornbread

(Picture will be posted soon)

Post by Brandon

Ingredients:

Dry

1 1/2 cups cornmeal

1/2 cup whole wheat bread flour

1/2 cup sugar

1 tsp kosher salt

3 tsp baking powder

Wet

1 cup milk

1/2 cup canola oil

2 eggs

Directions:

1. Preheat oven to 400*F

2. Mix dry ingredients together

3. Mix wet ingredients together

4. Mix dry and wet together

5. Pour batter into well-greased (pref. veg. shortening) 8X8 pan

6. Bake for 20-25 minutes

Pork Sirloin Tip Roast Chili

(Picture will be posted soon.)

Post by Brandon

Ingredients:
1 lean Pork Sirloin Tip Roast (approx 28 oz.)
(mixture of 1 Tbsp flour, salt, pepper)
3 tsp Organic "Better Than Bouillon" Beef Base
3 cups water
1 onion, chopped
2 cloves garlic, minced
3 Tbsp chili powder
1 Tbsp paprika
1 Tbsp cumin
1 Tbsp onion powder
1 Tbsp garlic powder
1/2 Tbsp oregano flakes
1/2 Tbsp cayenne (optional)
2 cans diced tomatoes
1 Tbsp tomato paste
2 cans black beans, drained and rinsed

Directions:
1. Coat meat with flour, salt and pepper mixture, brown in hot pan with canola oil, move to crock pot, and cover with beef base. (To make beef base, whisk "Better Than Bouillon" Beef base with warmed water.)
2. Saute onions, garlic, add to pot
3. Add spices, tomatoes, and tomato paste
4. Cook on low for 6-8 hours
5. Add beans shortly before serving

Note: We get our Pork Sirloin Tip Roast from Costco and have been satisfied with the quality, as well as the price of the product.

Hummus

Post by Tisha

For the first 6 years of my relationship with my now husband, he did 99% of the cooking.  Roughly 5 years ago I started to slowly make my way into the kitchen.  One of my first creations was hummus.  Hummus is simple, easy, and delicious.  Now this classic recipe is being paired with homemade pita chips.  (Why did it take me 5 years to make my own pita chips?  I have no idea.)

Lemon Basil Hummus
Yields approx. 1 cup
Ingredients:
1 15oz. can garbanzo beans (drained and rinsed)
2 cloves of garlic (minced & mashed)
2 Tbsp extra virgin olive oil
Juice of 1/2 lemon (or less if you want less lemon flavor yielding "Basil Hummus")
Handful of freshly chopped basil
Dash of parsley (optional)
1/8 tsp cayenne (optional)
salt and pepper to taste

Directions:
*Mix together in a food processor, blender, or bullet

Note: I was inspire to make this dish for a MOMSClub's Iron Chief Event where the theme was "dips."  Hayden was about 11 months old, and I kid you not, he gobbled up the Lemon Basil Hummus like it was ice cream!

Regular Hummus
Yields approx. 1 cup
Ingredients:
1 15oz. can garbanzo beans (drained and rinsed)
2 cloves of garlic (minced & mashed)
2 Tbsp extra virgin olive oil
Juice of 1/4-1/2 lemon
salt and pepper to taste

Directions:
*Mix together in a food processor, blender, or bullet

Minestrone Soup with Shredded Pork

Post by Tisha
(Inspired by Giada De Laurentiis)

Yields: approx 11.5 cups

Ingredients:
1 lean Pork Sirloin Tip Roast (approx 28 oz.)
1 large onion, chopped
4 carrots, peeled and chopped
4 celery stalks, chopped
2 large kale leaves (or any good looking green), stems trimmed and coarsely chopped
1 Tbsp garlic powder
1 Tbsp Italian Seasoning mix
1 can diced tomatoes (fresh tomatoes would be best)
4 cups water
4 tsp Organic "Better Than Bouillon" Beef Base
1 ounce piece of parmesan cheese (or pecorino romano cheese) rind
salt and pepper to taste
(flour, salt and pepper for browning meat prior to cooking in the slow cooker)
beans, pasta, and/or rice of your liking

Directions:

1. Place pan on medium-high heat with oil.

2. Mix flour, salt, and black pepper in a shallow bowl/plate.

3. Quarter meat and lightly coat all sides in flour mixture.

4. Brown all sides of quartered meat in oiled pan.  Set aside.

5. Dissolve beef base in warm water; whisk thoroughly.

6. All vegetables, cheese rind, liquid mixture, and meat to a slow cooker.

7. Set to low and cook for up to 8 hours.

8. After 8 hours, gently "pull apart" meat with a wooden spoon to create "shredded pork" within the soup.  Make sure to remove the rind and discard before serving.

9. Serve hot and add beans, pasta and/or rice.

Tip:

1. Prep veggies, liquid mixture and brown meat the night before.  Store all of it separately in the refrigerator over night.  In the morning, before you leave the house, put it all in the slow cooker and set to low for 8 hours.  Enjoy when you get home from a long day with no work in the kitchen!

2. Prepare beans, pasta, and/or rice separately and add to soup just before serving.  This way the beans, pasta, and/or rice will not get soggy in the soup throughout the week.  (The beans will probably be okay in the liquid, but I have just gotten it the habit of adding complex carbs when I am ready to eat it.)d

PASTYS

Posted by Cam                                                              

I first learned to make this dish in the early 70's from my then husbands family who are of Polish/Croatian descent.  The Pasty originated in England where wives would put meat and or vegetables in a pie crust (turnover) and send it with their husbands lunches when they worked in the mines.  It was an inexpensive meal and easy  for them to eat.  The only thing that I have changed to this recipe over the years is that I discovered Krusteaz Pie Crust Mix and never went back to crust from scratch again.

INGREDIENTS:

2 lb round steak

3 med red potatoes

1 med yellow onion

2 tbs garlic powder

1 cube butter

1 tbs kosher salt

2 tsp ground black pepper

2 boxes Krusteaz pie crust mix/or enough crust for 2 pies

Trim fat from steak and cut into small cubes.  Cube red potatoes (small) and dice onions; mix into meat.  Add garlic powder, salt & pepper.  Set aside.  Prepare pie crust mix according to directions (or prepare scratch crust). 

NOTE:  Russet potatoes have more water content and can make the bottom of the pasty a little soggy so I prefer the denser red potato.

Pull a section of pie crust off and roll out into about a 9" diameter circle  Spoon filling onto center of rolled dough; place a pat of butter on top of filling then carefully take one end of crust and fold over the filling. Trim excess crust and then crimp with a fork.

Place on a cookie sheet lined with non-stick aluminum foil (or spray pan with non-stick spray).  Bake in preheated 375 degree oven for 45 minutes or until a nice golden brown.  To serve break hot pasty open on plate and pour brown gravy over the top.  Or serve them cold to be eaten like a sandwich as the miners would have eaten them. 

Greek Grilled Cheese Triangles

Greek Grilled Cheese Triangles
Post by Tisha

For the younger members of our family, eating Turkey Gyros with Gyro Spice Mix is not quite an option yet.  In the meantime, they enjoy pita bread filled with cheesy goodness.  Greek Grilled Cheese Triangles are great for lunches as well for the whole family (adults included), especially on a cold winter days.

What you will need:
-Pita Bread (see earlier post)
-Your favorite cheese, grated
-Extra Virgin Olive Oil
-Pan

What to do:
-Cut pita bread in half and stuff full of cheese.
-Place stuffed half pita in a hot oiled pan over medium-high heat.
-Lightly brown both sides of the pita bread until cheese melts.
-Remove from pan to a cutting board.  Allow to cool and cut into 4 mini triangles.
-Serve and eat.

Turkey Gyros

Turkey Gyros
Post by Tisha
(Inspired by Jeff Mauro)
When we eat in our family, we typically go big and bold in the flavor department. These Turkey Gyros are keeping that tradition alive.  The flavor from the Gyro Spice Mix gives this dish a broad spectrum of flavors--every bite provides something new and exciting compared to the last.  Upon review, the list of ingredients for this dish might seem a little intimidating at first, but in all reality it is easy to prepare. A little preparation the night before will go a long way and all your efforts will be worth the work in the end.  Turkey Gyros provide a healthy and satisfying way to end a long work day.


The night before (or earlier in the day), prepare...
(15 to 20 minutes)


1) Meat
Ingredients:
1 lb 10 oz lean ground turkey (or any lean ground meat of your choice)
4 1/2 tsp Gyro Spice Mix (see previous post)
2 tsp juice of a fresh lemon (or lime)
1 Tbsp extra virgin olive oil
Directions:
-Combine and incorporate the night before and allow to marinate.  If unable to prepare the night before, combine mixture at least 2 hours prior to cooking.


2) Feta Mint Tzatziki Sauce (see previous post)

3) Cucumber Tomato Relish (see previous post)

• 
  
• Day of...

(15-20 minutes)


1) Brown the meat in a pan over medium-high heat.  Cook thoroughly.  While the meat cooks, warm the appropriate amount of Pita Breads (see earlier post) in an oiled pan, microwave or oven until heated through.
2) Drain excess liquid from the mixture and return to the pan or a serving dish.
3) Assemble gyro meat, tzatziki sauce, and relish to your own liking.  Enjoy.


Notes:
-Turkey Gyro Meat yields approx 18 oz.
-Per 1 oz. Serving of Turkey Gyro Meat:
Calories-65
Carbs-0g
Fat-4g
Protein-8g
Sugar-0g
Sodium-29mg

Cucumber Tomato Relish

Cucumber Tomato Relish by Jeff Mauro

Post by Tisha

click here for the original recipe

Ingredients:

• 1 tablespoon extra-virgin olive oil
• 1 tablespoon red wine vinegar
• 2 firm tomatoes, seeded and finely diced
• 1 English cucumber, seeded and finely diced
• 1/2 red onion, finely diced
• Freshly ground black pepper
• 1 tso kosher salt

Directions:

-Toss the olive oil, vinegar, tomatoes, cucumbers and onions in a bowl and adjust the seasoning if necessary. Cover and let sit at least 1 hour to marry the flavors (or assemble the night before for best results).

Yields: about 3 cups or 48 Tbsp (1 serving = 1 Tbsp)


Per Serving:

Calories-5g

Carbs-1g

Fat-0g

Protein-0g

Sugar-0g

Sodium-40g

Special Notes:

1 cup = 16 Tbsp

1/2 cup = 8 Tbsp

1/4 cup = 4 Tbsp

Feta Mint Tzatziki Sauce

Feta Mint Tzatziki Sauce by Jeff Mauro

Post by Tisha

click here for the original recipe

Ingredients:

• 1 English cucumber
• Salt
• 1 cup plain low-fat greek yogurt
• 1/2 cup crumbled feta cheese
• 1 clove garlic, minced or pressed
• 2 tablespoons minced fresh mint

Directions:

-Grate the cucumber on the large holes of a box grater and place in a fine-meshed strainer or cheese cloth fitted over a bowl. Salt the cucumber and let sit 10 minutes. Then squeeze out any excess moisture. Add the strained cucumber into a bowl with the yogurt, feta, garlic and mint. Adjust the seasoning if necessary.

Yields: about 2 cups or 32 Tbsp (1 serving = 1 Tbsp)


Per Serving:
Calories-12
Carbs-1g
Fat-0g
Protein-1g
Sugar-0g
Sodium-28mg

Special Notes:

1 cup = 16 Tbsp

1/2 cup = 8 Tbsp

1/4 cup = 4 Tbsp

Gyro Spice Mix

Gyro Spice Mix
Post by Tisha

(Inspired by Pets'R'us)

Preparing this spice mix in bulk provides a quick and easy way to season meats in the coming days/weeks.  The bold flavors in this mix are sure to change up any mundane routines in your nightly meals.

Ingredients:

2 tablespoons chili powder

1 tablespoon ground coriander

1 tablespoon ground cumin

1/2 tablespoon paprika , hot or sweet

1/2 tablespoon garlic powder

1 tablespoon dried italian seasoning (primarily thyme based)

2 teaspoons dried oregano

1 teaspoon ground cinnamon

1 teaspoon cayenne pepper (optional)

Directions:

1. Mix herbs and spices, transfer to a jar.

2. Use for chicken, lamb, pork and minced/ground meats.

3. Mix a few teaspoons with lemon/lime juice, olive oil and salt to taste and mix that with the type of meat you selected.

4. For kebabs or burgers, add to the mince with some salt.

5. Allow spice mixture to marinate with the meat for at least 20 minutes and up to a full day.

Whole Grain Sandwich Bread

Whole Grain Sandwich Bread
Post by Tisha
(Inspired by TheFreshLoaf.com)

For those that might not know, I am entering the homemade bread making world.  This is the second bread I have tried making and it was a success.  It is a whole-wheat and spelt sandwich bread that has a nutty and complex flavor, with the soft and moist interior we all love from standard white breads.  Plus, there is a little added sweetness from the honey.  Try toasting it in the morning to go with your eggs or use it to make french toast on the weekend.  Your kids will love it as well for sandwiches.  Dylan prefer a standard PB&J, while Hayden love peanut-butter and honey between his two slices.


Night Before:
1 cup spelt flour
2 cups whole-wheat bread flour
2 1/2 cups warm water
2 tsp dry active yeast
-Combine all ingredients together and mix until well incorporated, then cover and let sit overnight.

Day of:
2 cups spelt flour
1 1/2 cups whole-wheat bread flour
4 Tbsp or ¼ cup honey (or sugar if you prefer)
4 Tbsp extra virgin olive oil
1/4 cup milk
2 tsp kosher salt
1  tsp yeast
-First, stir in honey, butter, milk, salt, and yeast until they are pretty well incorporated.  Then add your flour by the 1/2 cup.

-The dough is going to be a sticky mess, but that's ok. Turn the dough out onto a lightly oiled surface and work it the best you can.   You may want to incorporate some stretch and folds into this stage of the breadmaking process (see youtube video clip for this technique here).  Shape your dough into a ball and put into an oiled bowl, turn once to coat, and let rise for 45 minutes.

-Do your first of two stretch and folds, put the dough back in the bowl, let it rise for another 45 minutes.  Then do your second stretch and fold.


-Now let the dough rise until double its original size.  Approximately 75 minutes for me.





-Now, divide your dough evenly in half and preshape into two loaves, let rest for 10 minutes.
Then, do the final shapingof your loaves and put in oiled bread pans (see youtube video clip for this technique here).  Cover them loosely with plastic wrap and let rise til doubled.  Mine only took 45 minutes.
-Once your loaves are risen, slash them down the middle, and throw in the oven at 375*F until they are a deep golden brown and sound hollow when tapped on the bottom.
Per Slice:
Calories- 119
Carbs-21g
Fat-2g
Protein-3g
Sugar-3g
Sodium-122mg
Yields: 2 loaves/16 slices per loaf

Turkey Meatloaf

Turkey Meatloaf (by Jamie Eason)
Post by Tisha
Yields: 12 servings (1 serving = 1 square)

Ingredients:
1 – 12 oz package of chopped onions and peppers, thawed (or 1 – 1 ½ C fresh)
1 tsp salt
1 tsp black pepper
½ tsp dried italian seasoning
1 tsp minced garlic (or paste)
¼ cup low sodium soy sauce
¾ cup low sodium chicken broth
2 tsp tomato paste (no salt added)
1 lbs 10oz extra lean ground turkey (or chicken breast)
1 cup quick cooking oats
4 egg whites
1 cup reduced sugar ketchup (no high fructose corn syrup)

Directions:
1. Preheat oven to 350*F and prep a 8 X 11.5 Pyrex dish with non-stick spray.
2. In a large sauté pan, cook the onions and peppers with salt, pepper and italian seasoning until onions are translucent (about 5 minutes). Next, add garlic, soy sauce, chicken broth and tomato paste, mixing until heated through. Set aside to cool.
3. In a large bowl, combine ground turkey, egg whites, oats and sautéed mixture (cooled). Mix by hand until all incorporated and press flat into the 8 X 11.5 prepared Pyrex dish.
4. Spread ketchup in an even layer on top of the prepared turkey and place in the oven to bake for about 45 minutes or until internal temperature reaches 165*F.
5. Remove, cool and cut into 12 even squares.

Per Serving:
Calories-143
Carbs-10g
Fats-5g
Protein-15g
Sugar-4g
Sodium-411mg

Apple Pie Spice

Apple Pie Spice (by Tosco Reno)
Post by Tisha


Ingredients:
1 tsp ground cinnamon 
1/2 tsp nutmeg 
1/4 tsp allspice 
1/4 ground cardamom 


Instructions: 
1. Combined all ingredients in a small glass jar or a small tupperware container. Shake well to combine. Store with other spices. 
2. Store until ready to use. Apple Pie Spice can be added to all sorts of dishes, such as, breads, cereals (e.g. oatmeal), and smoothies.