Some of you may know that I hate to waste food! So many people in the United States and around the world are food insecure. According to the EPA, in 2010 over 34 million tons of food waste was generated. 34 MILLION TONS!!!!! Now, I am sure a large part of that is food bits that couldn't be consumed (peels and such), but think about the mouths we could feed if we all took time not to waste food?
I am always saving and eating my leftovers in an effort not to waste food. Sometimes, eating the same thing 2 days in a row can be boring so I often try to revamp it. This recipe is completely made up of leftovers minus the tuna. Here we go!
Ingredients
1 can tuna in water, drained
1/2 cup leftover cooked spinach
1.5 cups leftover cooked whole wheat ziti pasta
1/2 cup heirloom tomatoes (almost at shelf life)
2 tbsp fat free cream cheese (last bit of the container)
2.5 tbsp low fat mayo made with olive oil
Salt
Pepper
Onion Powder
Garlic Powder
Paprika -optional
Red pepper flakes- optional
1) In a large bowl, add a tiny bit of water to pasta and mix. This will help break the stuck pieces apart.
2) Slice tomatoes in half and add to pasta.
3) Add spinach, mayo and cream cheese.
4) Using a wooden spoon or spatula, mix ingredients thoroughly.
5) Season with spices to taste. I generally use the tiniest bit of salt and more seasoning. The paprika and red pepper add a nice pop of flavor.
Tips
1) Think about your leftover recreations when making your main meals. If you know you may have too much of an ingredient, keep in mind ways to use it the next day.
2) You can swap chicken/turkey for tuna in this recipe and it will still be delicious!
Have a Delicious Day!
Friday, September 28, 2012
Peanut Butter Banana Whippers
.JPG) |
| Whip it Good! |
Well, to get on with the story, my friend told me about these Banana Whips that Fuel sells. She described it as ice cream but without the guilt. Sounds good to me! When I tried them, I ordered the Nutella Banana Whips and oh my goodness, delicious! So here are my rendition of the Banana Whips!
Ingredients
2 bananas, sliced and frozen
2 tbsp peanut butter (I used organic, but any will do)
Ground Cinnamon
(Yes, that's it!)
1) In a food processor, puree the frozen bananas until smooth. You may need to pulse the processor a few times to pull the banana down toward the blade. Use a silicon spatula or wooden spoon to push down banana. Whip for about 30 seconds more.
2) Add peanut butter and puree until completely incorporated.
3) Using a silicon spatula, scoop banana whips out of food processor bowl and into an air-tight, freezer safe container.
4) Scoop your own portion out and sprinkle with cinnamon!
Tips
a) This simple recipe can be adapted in a million ways! Add nutella (like fuel), berries, protein powder, anything! You name it and it will probably taste amazing!
Kale Chips!
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| I didn't have time to take a picture of my finished product because I was Skyping with a friend and munching away. This is what they look like when done! Photo Credit: Kalyn's Kitchen |
I am a potato chip kind of person. I love the crunchy, salty, greasy aspect of it. But guess what? Crunchy, salty, greasy isn't great for your outsides or insides. Kale chips are a perfect way to get the craving for the crunchy, salty, greasy without all the negative side effects.
Ingredients
1 bunch kale
Olive oil in a misto (or olive oil spray)
Sea Salt Grinder
Black Peppercorn Grinder
Baking sheet pan
Preheat oven to 400 degrees F.
1) Thoroughly wash and dry kale.
2) Using a knife, slice the leafy portion off of the center stem of all of the kale.
3) Cut the kale leaves into "chip sized" portions. I like tortilla sized kale chips, about 1 inch x 2 inch.
4) Spray olive oil on the sheet pan.
5) Spread kale out on the sheet pan. Try not to let leaves overlap. You may need to make two batch or use 2 sheet pans.
6) Lightly spray the kale with the olive oil. The idea is to provide a light coating and not soak the kale. Soaking it will cause the kale to get soggy and not achieve the crispy, chippy effect.
7) Using the sea salt and peppercorn grinders season to taste.
** Kale doesn't need much seasoning so I wouldn't advise going overboard with the salt. The natural flavor is delightful. Enjoy it!
8) Bake for 7-10 minutes. Keep an eye on your kale. If the edges begin to darken, it's done.
Tips
a) Save the stems of the kale in a freezer bag to make your own vegetable stock! Mmmm!
b) Kale smells absolutely putrid as it bakes. PUTRID! Don't let it discourage you from trying this tasty, healthy snack!
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| Kale me, baby! |
Have a delicious day!!!! xoxox
Monday, September 3, 2012
Pumpkin Blueberry Quinoa Bake
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| Pumpkin Blueberry Quinoa Baked with apple butta on the side! Mmmm! |
So I know I am always making the "will blog more" promise! Sorry I have been away for some time! School and internships are very intense but I am surviving!
Below is a recipe I modified from a pin that my good friend Danielle put up on Pinterest. Of course I can never leave a recipe alone. So here is my modified bake! Please note- this is not a sweet breakfast food. Quinoa has a nutty flavor and the pumpkin is not noticeable at all. I am working on a more Autumn Friendly version of this but with oats.Have a delicious day & enjoy!
2 cups quinoa, cooked and cooled
1 cup pure plain pumpkin
2 eggs, beaten
1/2 cup egg whites
1/3 cup vanilla almond milk
2 tbsp maple syrup
1/3 cup vanilla almond milk
2 tbsp maple syrup
2 Tbsp brown sugar
1 Tbsp vanilla extract
1 Tbsp cinnamon
1 Tbsp vanilla extract
1 Tbsp cinnamon
Optional: apple butter
Optional: flaxseed
Directions
1. Preheat the oven to 375ºF and grease 8-by-8-inch baking pan
2. In a small bowl, whisk together eggs, almond milk, brown sugar, vanilla extract, and cinnamon until thoroughly combined. Add maple syrup (if using) and whisk.
3. Add pumpkin to egg mixture and whisk until completely mixed.
4. Add quinoa to egg mixture. Stir with a large spoon to combine. Pour 1/2 into the baking dish and spread it around to ensure that it’s even.
5. Sprinkle in half of the blueberries and pour remaining quinoa mixture on top.
6. Sprinkle last half of blueberries on top of mixture. Sprinkle about a tbsp of flaxseed on top if you have it.
7. Bake for 20 to 25 minutes until set and golden.
8. Cool completely and cut into squares. Serve with a dollop of apple butter.
** To make sweeter: you may add about a Tbsp of honey or additional brown sugar to the egg mixture.
Wednesday, August 8, 2012
Avoiding Food Additives
I am sourcing this article from HealthCastleNutrition's website. It's a short, interesting article about common food addtiives that may be harmful or cause irritation.
(HealthCastle.com) With the movement towards minimally processed
whole foods, consumers are paying more attention to what food additives
are in the foods they eat. With that in mind, what are the food
additives you should avoid, and where are they found?
Where? Artificial colors are found mostly in processed foods, such as soda, candy, gelatin dessert such as Jell-O, and some pre-packaged baked goods. While it is no surprise that most junk foods have artificial colorings added, artificial colorings have also found their way into breakfast cereal (Fiber One Original, Froot Loops), yogurt (Breyers' Smooth & Creamy), and packaged pasta mix (Kraft Dinner - Macaroni and Cheese). This is where being a label reader still pays off.
Why avoid? The health concerns with this particular group of food additives range from possible hyperactivity in children to cancer in laboratory animals to possible allergic reactions. Artificial food colorings are unacceptable because alternatives for coloring food do exist in nature - think turmeric (yellow), beets (shades of red or pink), paprika (orange), or annatto (yellow). The use of artificial colors is often a signal that an actual ingredient (such as fruit) is missing from the food, and therefore must be replaced by coloring the food a shade that approximates the real thing.
2. Caramel Coloring
Where? Caramel coloring is found in soda, gravy or sauce mixes, precooked meats, beer, and chocolate-flavored products. At home, caramel is produced simply by heating sugar until it melts and darkens to a brownish hue. Industrially, caramel is produced by heating a mixture of sugars with either acids or alkalis.
Why avoid? In the case of caramel coloring produced by the use of ammonia, two contaminant compounds produced have been shown to cause cancer in lab studies. California's Environmental Protection Agency lists ammonia-caramel coloring as a carcinogen, and requires products exceeding a threshold of 29 mcg to bear a warning. The Center for Science in the Public Interest (CSPI) reported that as of March 2012, some soft-drinks purchased in the DC area still exceeded the 29 mcg threshold set.
3. Artificial Sweeteners
Where? In diet sodas, "no sugar added" beverages and candies, breakfast cereals, ice cream, and yogurt.
Why avoid? As HealthCastle.com's own Editor-in-Chief Gloria Tsang points out in her book Go UnDiet, studies have not conclusively shown that artificial sweeteners help with weight loss. In fact, animal studies appear to show they may promote weight gain, possibly due to over-consumption of other foods to compensate for the reduced calories in the artificially sweetened ones. A large-scale study called the Framingham Heart Study actually found that regular consumption of sodas, whether diet or regular, resulted in a 50% higher risk of having metabolic syndrome.
4. Sodium Nitrate/Nitrite
Where? In cured or processed meats such as hot dogs, bacon, ham, and other luncheon meats. Nitrates/nitrites act as preservatives and also help give the processed meats their pinkish hue. However, nitrates or nitrites can react with other byproducts of digestion to form nitrosamines, which are known carcinogens.
Why avoid? Regular consumption of processed meats has been linked to higher risk of certain cancers. The so-called "nitrite-free" or naturally cured products do not fare better: They use celery juice extract or celery powder, which are also high in nitrates. Processed meats are typically also high in sodium and saturated fats.
5. Partially Hydrogenated Oils
Where? In frozen pizza, some boxed crackers and cookies, some commercial baked goods, icing or frosting, microwave popcorn, salty snack mixes, and bottled salad dressing.
Why avoid? Partially hydrogenated oils in foods mean you are consuming trans fats, which adversely affect your blood lipid profile: lowering the HDL ("good") cholesterol and raising the LDL ("bad") cholesterol. This raises the risk of heart disease. In addition, foods containing trans fats tend to be high in sodium or sugar and high in total fat as well, both factors of concern when it comes to cardiovascular disease risk.
Which Food Additives to Avoid
Top Food Additives To Avoid
1. Artificial ColorsWhere? Artificial colors are found mostly in processed foods, such as soda, candy, gelatin dessert such as Jell-O, and some pre-packaged baked goods. While it is no surprise that most junk foods have artificial colorings added, artificial colorings have also found their way into breakfast cereal (Fiber One Original, Froot Loops), yogurt (Breyers' Smooth & Creamy), and packaged pasta mix (Kraft Dinner - Macaroni and Cheese). This is where being a label reader still pays off.
Why avoid? The health concerns with this particular group of food additives range from possible hyperactivity in children to cancer in laboratory animals to possible allergic reactions. Artificial food colorings are unacceptable because alternatives for coloring food do exist in nature - think turmeric (yellow), beets (shades of red or pink), paprika (orange), or annatto (yellow). The use of artificial colors is often a signal that an actual ingredient (such as fruit) is missing from the food, and therefore must be replaced by coloring the food a shade that approximates the real thing.
2. Caramel Coloring
Where? Caramel coloring is found in soda, gravy or sauce mixes, precooked meats, beer, and chocolate-flavored products. At home, caramel is produced simply by heating sugar until it melts and darkens to a brownish hue. Industrially, caramel is produced by heating a mixture of sugars with either acids or alkalis.
Why avoid? In the case of caramel coloring produced by the use of ammonia, two contaminant compounds produced have been shown to cause cancer in lab studies. California's Environmental Protection Agency lists ammonia-caramel coloring as a carcinogen, and requires products exceeding a threshold of 29 mcg to bear a warning. The Center for Science in the Public Interest (CSPI) reported that as of March 2012, some soft-drinks purchased in the DC area still exceeded the 29 mcg threshold set.
3. Artificial Sweeteners
Where? In diet sodas, "no sugar added" beverages and candies, breakfast cereals, ice cream, and yogurt.
Why avoid? As HealthCastle.com's own Editor-in-Chief Gloria Tsang points out in her book Go UnDiet, studies have not conclusively shown that artificial sweeteners help with weight loss. In fact, animal studies appear to show they may promote weight gain, possibly due to over-consumption of other foods to compensate for the reduced calories in the artificially sweetened ones. A large-scale study called the Framingham Heart Study actually found that regular consumption of sodas, whether diet or regular, resulted in a 50% higher risk of having metabolic syndrome.
4. Sodium Nitrate/Nitrite
Where? In cured or processed meats such as hot dogs, bacon, ham, and other luncheon meats. Nitrates/nitrites act as preservatives and also help give the processed meats their pinkish hue. However, nitrates or nitrites can react with other byproducts of digestion to form nitrosamines, which are known carcinogens.
Why avoid? Regular consumption of processed meats has been linked to higher risk of certain cancers. The so-called "nitrite-free" or naturally cured products do not fare better: They use celery juice extract or celery powder, which are also high in nitrates. Processed meats are typically also high in sodium and saturated fats.
5. Partially Hydrogenated Oils
Where? In frozen pizza, some boxed crackers and cookies, some commercial baked goods, icing or frosting, microwave popcorn, salty snack mixes, and bottled salad dressing.
Why avoid? Partially hydrogenated oils in foods mean you are consuming trans fats, which adversely affect your blood lipid profile: lowering the HDL ("good") cholesterol and raising the LDL ("bad") cholesterol. This raises the risk of heart disease. In addition, foods containing trans fats tend to be high in sodium or sugar and high in total fat as well, both factors of concern when it comes to cardiovascular disease risk.
The Bottom Line
Staying away from food additives is an evolving job that nowadays requires vigilant label reading. Your best bet in avoiding most of the additives in our food system is to stay away from the boxed "stuff." Stick to mostly fresh fruits and vegetables, whole grains and legumes you cook from scratch, and lean proteins you buy raw and cook at home. Yes, it does require some time to do, but your body is worth that investment.Thursday, April 5, 2012
Chili: Part 2!
Out of chaos comes clarity! My life has been crazy, crazy, crazy lately! I was inspired to revamp my chili recipe after meeting with a nutrition client last night. It is a combination of my own recipe and some inspiration from a fabulous site called: cookingcomically.com. The writer of that blog is a creative and hilarious cook and his recipes kill! Enjoy!!!!!!
Ingredients:
3 T olive oil
1 package soy crumbles
1 cup water
1 chopped green pepper
½ chopped red pepper
½ chopped yellow pepper
½ white onion chopped
½ red onion chopped
6 stalks celery, chopped
2 cups pasta sauce
1 can no added salt kidney beans, drained
1 can butter beans, drained
1 T red crushed red pepper flakes
1 T onion powder
1 T garlic powder
1 T paprika
1 T cumin
1 T sugar
1 tsp coriander
1 tsp black pepper
1 package soy crumbles
1 cup water
1 chopped green pepper
½ chopped red pepper
½ chopped yellow pepper
½ white onion chopped
½ red onion chopped
6 stalks celery, chopped
2 cups pasta sauce
1 can no added salt kidney beans, drained
1 can butter beans, drained
1 T red crushed red pepper flakes
1 T onion powder
1 T garlic powder
1 T paprika
1 T cumin
1 T sugar
1 tsp coriander
1 tsp black pepper
Directions:
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| Get up close and personal with your food! |
In a large pot, add 3 T olive oil at medium heat.
Add both varieties of chopped onion and allow to simmer until edges start to become somewhat golden.
Add soy crumbles and water to pot. Stir so crumbles break apart.
The contents of your pot will begin to sizzle. Add water, celery & chopped peppers. Cook for about 5 minutes or until vegetables are soft.
Drain and add kidney & butter beans to chili mixture. Stir well.
Add 2 cups of pasta sauce to mixture. Stir well.
In a sealable container such as a zip baggie or plastic container, mix all dry seasonings together in this container. Seal and shake it up!
Add seasoning to the chili mixture and stir well.
Reduce heat and stir occasionally. Cook for about 30-45 minutes.
Serve hot & enjoy!
Add both varieties of chopped onion and allow to simmer until edges start to become somewhat golden.
Add soy crumbles and water to pot. Stir so crumbles break apart.
The contents of your pot will begin to sizzle. Add water, celery & chopped peppers. Cook for about 5 minutes or until vegetables are soft.
Drain and add kidney & butter beans to chili mixture. Stir well.
Add 2 cups of pasta sauce to mixture. Stir well.
In a sealable container such as a zip baggie or plastic container, mix all dry seasonings together in this container. Seal and shake it up!
Add seasoning to the chili mixture and stir well.
Reduce heat and stir occasionally. Cook for about 30-45 minutes.
Serve hot & enjoy!
Tips/Tricks:
1)The sauce used in the images above is homemade. If you do not have access/time to homemade sauce, try to find one that contains little sugar and preservatives. The less junk in your chili, the better!
2) If you are NOT vegetarian and would like to add ground meat to this recipe, I would suggest first cooking the meat and draining it before adding to mixture. My recommendations would be ground turkey/ chicken.
3) I love to enjoy my chili with a corn muffin. Until I perfect a recipe, I swear by Jiffy Corn Muffin Mix. It take 15 minutes to prepare and it really delicious! No high fructose corn syrup, too!
1)The sauce used in the images above is homemade. If you do not have access/time to homemade sauce, try to find one that contains little sugar and preservatives. The less junk in your chili, the better!
2) If you are NOT vegetarian and would like to add ground meat to this recipe, I would suggest first cooking the meat and draining it before adding to mixture. My recommendations would be ground turkey/ chicken.
3) I love to enjoy my chili with a corn muffin. Until I perfect a recipe, I swear by Jiffy Corn Muffin Mix. It take 15 minutes to prepare and it really delicious! No high fructose corn syrup, too!
4) Try topping this
fabu dessert with fat free cheese, sour cream or enjoy with whole grain
crackers.
5) Chili is wonderful to freeze! Make this whole recipe and
freeze for a great go-to lunch or dinner!
Tuesday, April 3, 2012
Promises, promises!
Hey everyone!
I know the blogging has taken a slight backseat to my school semester but I promise to come back with a ton of recipes in hand! In the meantime, I am going to be posting links for helpful articles, motivational images and quotes and any other deliciously educational material I can find.
The article below is written for Yahoo! by David Zincenko. He is the author of the "Eat This, Not That!" series of which I have 2 books! I like his style because home cooking from scratch doesn't work in every scenario for every person. This article caught my eye because it is all about the way national food chains have polluted Italian pasta staples!
http://health.yahoo.net/experts/eatthis/7-worst-pasta-dishes-america
Have a delicious day!
~Angel
I know the blogging has taken a slight backseat to my school semester but I promise to come back with a ton of recipes in hand! In the meantime, I am going to be posting links for helpful articles, motivational images and quotes and any other deliciously educational material I can find.
The article below is written for Yahoo! by David Zincenko. He is the author of the "Eat This, Not That!" series of which I have 2 books! I like his style because home cooking from scratch doesn't work in every scenario for every person. This article caught my eye because it is all about the way national food chains have polluted Italian pasta staples!
http://health.yahoo.net/experts/eatthis/7-worst-pasta-dishes-america
Have a delicious day!
~Angel
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