Healthy One-Dish Winners

I'm baaack~ Hi everyone! I first have to apologize for taking so long to post. Life's pace has picked up and quick standbys of past entries are all I have found time for these days. However, I love being able to hunt back through the blog for that easy meal! I have made the pizza recipe a few times (June 21st), changing up the toppings every time. Another go-to meal is the black bean burger (Aug 19) and the cilantro potato soup (Sept 10). The potato soup is quick and really good on a cold night! Today's entry is pork chops with roasted winter veggies. I used brussel sprouts and carrots all in the same dish. It's an easy prep and an easy clean. You can't beat the no-fuss meal!


Pork Chops, Brussel Sprouts and Carrots


1 package of boneless pork chops or pork roast (as always, hormone/antibiotic free)
2 cups brussel sprouts
4 large carrots
1 cup chicken broth
2 TB mustard (I used a spicy, german mustard)
1 tsp garlic, minced
salt and pepper to taste


1. Place pork chops in a baking dish and sprinkle salt and pepper over top.
2. Mix together mustard and garlic. Spread it over the pork chops.
3. Trim the ends off of the Brussels sprouts and add them on top of the chops.
4. Clean the carrots and cut them into large chunks. Add to the baking dish.
5. Pour broth over it all.
6. Place in an oven at 375 degrees for 1 hour.


Super simple, healthy and quick. What more could you ask for in a dish?


Holiday Food Tip:

In order to prepare for the holidays, start cutting back now in small, incremental ways to stay trim and healthy throughout the season. One way to do this is to start now, not serving breads or heavy starches with your dinner meals. Start eating lean protein with healthy vegetables and aim at cutting your calorie count by 100-200 calories a day. If you do this, it is like having a bank account that you've placed a nice little savings in. You can 'withdraw' from this account during the holidays without putting on the extra 5-10 lbs that most of us gain during the season! Have your piece of pecan pie and then the next day 'pay your account back' by going for a long walk or cutting 200 calories from another meal.


Take Control and Enjoy the Holiday Season This Year!

Sending Out Much Love,
DandelionHeart

Healthier Cupcakes? Yes and No~

This week NPR did a story on healthier cupcakes using beans as a base ingredient. I decided to try a recipe out and see how they taste. Personally, I thought they were not stellar and probably would not make them again unless I came up with some major renovations! The bean base tasted a little bitter and had a weird aftertaste. Just for the record, I used top organic ingredients including cocoa powder and I have taste buds which love different flavor combinations. That's why I was shocked when I did not like these! It was my first attempt and I did stay true to the recipe given, so if I ever try these again, I will make some recipe modifications and see how they turn out. The idea of a healthier cupcake is worth the exploration!

Chocolate Espresso Cupcakes

http://www.npr.org/templates/story/story.php?storyId=130191177

Makes 1 dozen cupcakes

For Cake

15-ounce can unseasoned black beans

1 tablespoon vanilla extract

6 tablespoons unsweetened baking cocoa

1 teaspoon instant espresso

3 1/2 teaspoons baking soda

1 teaspoon baking powder

4 large eggs

3/4 cup sugar

1/4 cup nonfat Greek yogurt

Like I said, this recipe is open for lots of experimenting! Sometimes the search for healthier is a great success; sometimes it is a bust. This recipe is a good effort. My husband just came in, took one bite and said, "mmm...These are good!". So who knows? Just maybe your kids would like these better than the regular version. You know the ones without any redeeming qualities! Is it worth the effort? I think so.

Thank you NPR!

DandelionHeart

Cilantro Potato Soup

Sometimes only a potato can satisfy. Here's a comfort dish that you can't go wrong with!
Cilantro Potato Soup

1 med onion
1 TB butter
4 Large potatoes, (I leave them unpeeled) cube 3/4-inch
2 1/2 quarts water
1/2 cup cilantro
2 tsp salt
1 tsp pepper
1 tsp paprika
1 can (15 oz) tomato sauce
3 TB olive oil
3 TB flour
2 TB parsley (fresh or dried)

1. In a large pot, saute onion in butter till translucent
2. Add Potatoes, water, cilantro, salt, pepper, paprika, and tomato sauce; let boil
3. Reduce heat, simmer for 30 minutes until potatoes are tender, stir occassionally
4. In a small skillet, combine oil and flour until smooth. Cook over med heat until mixture is golden brown, stirring constantly. Be Careful- It will burn easy!
5. Stir mixture into hot soup. Add parsley. Cook and stir for another 5 minutes until soup thickens!


Nutritional Tips:

White potatoes are hugely popular but usually in the form of french fries! French fries should be kept as a rare treat. In a soup or baked with healthy toppings, the potato can be a nutritious part of anyone's diet.
The white potato contains valuable nutrients, such as iron and potassium. It is very low in Saturated Fat, Cholesterol and Sodium. It is also a good source of Vitamin C, Vitamin B6, Potassium and Manganese.



Enjoy it!
Dandelionheart

Applesauce Pork Chops

Apples are in season here in South Carolina! What an exciting cooking time of the year! Apple Pork Chops, Apple Pies, Baked Apples, and not too mention the sheer joy of eating an apple every day to keep the doctor away!

Here is one of my favorite dishes for Fall.

Applesauce Pork Chops

6 Porkchops (preferrably organic, farm-raised)

1 TB olive oil

1 medium onion, sliced in rings

1/2 cup raisins

2 large apples

1 cup apple juice (real apple juice, no HFCS!)

1/2 cup apple sauce (optional)

1 TB brown sugar

1 tsp salt

1/2 tsp dried basil

1/4 tsp ground nutmeg

1/8 tsp ground cloves

1. Brown pork chops in oil on both sides

2. Place in a large ungreased baking dish

3. Place onions on top of pork chops

4. Sprinkle half the raisins on top

5. In a bowl mix apple juice and sauce, brown sugar, salt, basil, nutmeg and cloves; pour it over chops. Sprinkle rest of raisins on top.

6. Bake at 35o degrees for 60 to 90 minutes, until meat is tender

Nutritional Tips:

Apples are loaded with insoluble fiber that helps us feel full and protects against colon cancer.

They are a good source of vitamin C. If you have any open cuts or wounds, eat a ton of vitamin C to help heal your body and fight infection.

Eating apples along side a protein source (such as a pork chop) will help aid in the absorption of the iron. Vitamin C always helps the body absorb iron.

Pork Chops can be a healthy addition to your diet. As always, try and buy organic meats. They are raised without growth hormones, antibiotics, and in a humane way.

Pork is a great source of B vitamins, zinc, and especially Thiamine. Thiamine helps convert carbohydrates into energy. Who doesn't need more energy?

That's all there is to this recipe - short, sweet and yummy! I hope you all enjoy your last days of summer.

Falling head first into the Apple season,

DandelionHeart

Rosemary Olive Bread

Since my dog loves to find the new loaves of bread in our breadbasket, pull them out and eat them while we are away, I needed to make bread for my basil, tomato, and mozzarella sandwiches today. I chose to make a recipe using my machine. I hope you enjoy it!

Rosemary Olive Bread

1 Cup warm water (about 110 degrees)

1 TB of dry active yeast (or 1 packet)

2 TB sugar

1/4 olive oil

3 cups bread flour

1 tsp salt

1 TB chopped, fresh rosemary

1/2 cup stuffed pimento olives (I used from a jar)

1. Place water, yeast, and sugar in bread machine pan. Let foam for 10 minutes.

2. Take scissors and cut two large stems of rosemary into your yeast mixture.

3. Add oil, flour and salt.

4. Spoon out 1/2 cup olives onto a plate. Take a handheld food chopper and chop olives into smaller bites. Add to the mix.

5. Place in machine and cook on basic or white bread setting- press start.

To make basil, tomato, mozzarella sandwiches. Cut slices of bread, drizzle olive oil across, layer your basil leaves, then tomatoes, then a layer of mozzarella. Place in oven set on broiler. That's it, but watch it closely or it will burn quickly....as you can see!

Nothing Beats Fresh Bread and Smiles,

DandelionHeart

Homemade, Simple Chicken Potpie

Homemade Chicken Potpie

1 package organic chicken drumsticks (4)

1 package frozen mixed vegetables

1 can cream of mushroom or chicken soup

1/2 cup milk

1 tsp red wine vinegar (optional, I use for a little more flavoring)

1 tsp salt

1/2 tsp pepper

and your favorite spices.

I added turmeric, pepper flakes, parsley, onion powder.

1. Boil frozen or thawed chicken in a large pot for one hour. Use tongs to place in a bowl. When cool enough, strip meat off bone and shred it in a bowl. Set aside.

2. Open frozen veggies (any variety, I used gumbo mix) place in a frying pan let cook until the water has evaporated. On a medium heat, make a well in the middle of the veggies, pour oil in center and add chicken to the olive oil. Stir and cook until chicken is browned a little and mixed in with the veggies.

3. add milk, soup, and vinegar stir-well.

4. mix in your favorite spices

5. Place mixture on top of your crust

6. Place second crust on top of mixture, cut a slit down the center of the pie for heat to escape.

Place in a heated 375 degree oven, cook until crust is golden. Aprox. 25-30 minutes

You can use a store-bought crust or my easy recipe for a quick crust.

Olive Oil Pie Crust

2 cups flour (I used whole wheat)

1/2 tsp salt

1/3 cup milk

2/3 cup olive oil

Place flour and salt in a large bowl. Add milk and olive oil. Stir until dry ingredients are blended. Divide dough into two round balls. Place a ball in between two pieces of wax paper. Roll out using a pin (or a large drinking glass) Remove top layer of wax paper. Carefully pick up wax paper with crust on it. Peel paper off as you place over the top of your pie pan. press edges to fit the pan. Pour chicken filling into pie crust. Roll out the second ball. Place the rolled crust on top of mixture and slit the top. Bake and eat!

That's it! Home-made chicken potpie! Delicious!

Thanks for Checking In!

DandelionHeart

Spicy Black Bean Burgers

Just getting home from work and starving? Keep these healthy ingredients on hand and you can make this nutritious recipe any time. Once you have the basic recipe down, you can substitute with different kinds of oil, beans and spices. If you see an ingredient you don't have, try leaving it out or replacing it with your favorite spices! This recipe is very versatile. I hope you enjoy it!

Spicy Black Bean Burgers

5 TB sunflower oil

1 LG onion, diced

1 TB garlic, minced

1 TB chopped basil

1/4 tsp turmeric

1 TB jarred jalapeno, chopped

2 cups, black beans, cooked, drained and mashed

1/2 cup bread crumbs

1 TB Jalapeno pepper juice

1/2 tsp ground cumin

1/2 tsp chili powder

2 TB fresh parsley, minced

whole wheat flour

lettuce

tomato slices

1. Heat 10 inch skillet, with 1 TB sunflower oil. When hot, add onions, garlic, chopped basil and turmeric. Stir fry until onions are translucent and everything is mixed well.

2. Place beans in a large bowl. Mash them with a masher or place in a blender and puree the beans. Scrape into a bowl.

3. Add the onion mixture to beans.

4. Add bread crumbs, cumin, chili powder, parsley and jalapeno juice. Mix well.

5. Heat 4 TB sunflower oil in 10 inch skillet. Place whole wheat flour on a plate.

6. Scoop bean mixture and form patties. Coat each side with whole wheat flour. Place in hot skillet. Cook on both sides until brown.

7. Place on bread and add your tomatoes, lettuce and sauce.

ENJOY!

I mix 1/2 cup sour cream with 1 Tb lime juice for a sauce. It is delicious with the spice in the black bean burgers.

Nutritional tips:

Black beans are one of the healthiest beans you can eat. They are only 114 calories per half cup with 64% folate, 18% Iron, and 17% magnesium. Black beans help control hunger because they digest slowly and suppress appetite for hours.

Eat with tomatoes, the vitamin C helps to boost the iron absorption!

Turmeric is healing and so good for you! Buy your turmeric in an Indian or Mexican grocery store. They sell it in huge bags at 1/4 the price of chain grocery stores. I try to buy all my spices at these great stores. Not to mention, there are so many other flavors to explore, right in your own neighborhood!

Good Eating leads to Good Health!

DandelionHeart

Chocolate Chili Cake with Spicy Cherry Whipped Cream

Chocolate and chili powder combined? Is she serious? Some of you have already discovered this magic combination, but for others who have never put "hot chili" with chocolate- HOLD ON. Remember the scene in the movie Chocolat where the hurt, old lady needed to spice up her life? She went into the chocolate shop and Juliette Binoche gave her hot chocolate with chili pepper in it? Well, it works! If you want to spice up your day or make a HUGE splash at your next party, make this Chocolate Chili Brownie-Cake!


Chocolate Chili Cake

Cake:
1 cup rye flour
1/2 cup unsweetened organic cocoa powder
1/2 tsp baking powder
1/2 tsp baking soda
1/2 tsp chili powder
1/4 tsp cinnamon
1/8 tsp sea salt
2 TB real butter, softened
1 cup organic sugar
2 Lg eggs
1 1/2 ounce of dark chocolate, melted
1 cup almond milk
1 tsp vanilla extract
1/4 tsp almond extract



1. Preheat oven to 350 degrees
2. Prepare round pan, by spraying it with cooking spray, thoroughly.
2. Place dark chocolate in a double broiler on low to melt it. (I use two sauce pans, stacked. Fill the bottom one with water. Let come to a boil and place chocolate in top pan until it melts) while chocolate is melting on low, do next steps.
3. In a large bowl, mix 1 cup rye flour, cocoa, baking powder, baking soda, chili powder, cinnamon and salt
4. Place butter in another large bowl. Beat with mixer until fluffy. Add sugar, beat again. Add eggs, one at a time, beating each one separately.
5. Beat in Chocolate.
6. Add flour mixture a little at a time, alternating with almond milk. Beginning and ending with flour mixture.
7. Beat in extracts. Pour into prepared pan. Bake at 350 degrees for 30 minutes or until toothpick comes out clean. Let cool for 10 minutes. Run knife around sides and turn onto a serving plate.


Whipped Cream:

1/4 cup heavy cream
1 TB Cherry juice from Maraschino Cherries
1/8 tsp chili powder

Place cream in a medium bowl and whip with a blender until peaks form. Add cherry juice and chili powder. Continue to whip until stiff peaks.


This recipe may sound complicated but it really goes fast once you assemble all your ingredients. The whipped cream on top is worth the extra little time! You are now in Scrumptious-City! Enjoy sharing your delicious work!


Nutritional Facts:

Rye flour is actually a type of grass. It has a reputation of making heavier and chewier products, but as long as you continue to whip in the ingredients, this brownie-cake will come out light and moist. Rye contains soluble fiber that slows down the absorption of carbs and sugar - perfect in a dessert where you do not want to spike your insulin too high too quickly. This makes rye flour a much better choice for anyone who is diabetic or just wants to watch their sugar levels.

Dark chocolate has been shown to have many antioxidant effects on the body. A little dark chocolate every day lowers blood pressure and raises serotonin, a natural mood-boosting, anti-depressant. Just watch your portions but enjoy it completely!


Keep the Chocolate Rolling!
DandelionHeart

Stove-top Grilled Zucchini

This is SO quick and easy. It is a great side dish to go with any summer meal. "Delicious and nutritious" is becoming my saying! You can't ask for anything more during the busy summer months.

Stove-Top Grilled Zucchini

1 large Zucchini

1 TB Olive Oil

Parmesan Cheese

Salt and Pepper to taste

Slice Zucchini into large wide strips. Heat olive oil in a large frying pan on med-high heat. Place strips downward and salt and pepper. Let them sit undisturbed for 6 minutes. Turn oven on broil.

Turn strips over- salt and pepper, generously sprinkle parmesan cheese on each grilled slice. Let sit on second side for 6 minutes.

Place pan into oven for about 3 minutes, until cheese melts.

Voila ! You are a chef that will make people smile!

No one has to know how quick and easy this side dish is! Summertime should be all about the ease!

Enjoying Big Taste with Little Work!

DandelionHeart

Frozen Food Made Gourmet?

Canned and frozen foods are part of my plan for the survival of the fittest. At least I can always tell myself that it's better than running down the street to a fast food restaurant and momentarily meeting the needs of my body but creating a huge nutritional deficit in the long run. If you need easy, economical but still delicious, try this recipe using frozen asparagus and canned mushrooms. That way you can have the ingredients on hand and make it whenever you feel ready.

Asparagus Mushroom Rice Cups

with a Dijon Cheddar Sauce

1 1/2 cups rice (white or brown) I only had white on hand tonight.

3 cups water

1 bag frozen asparagus (or 1 lb fresh)

2 TB butter

1 small onion, finely chopped

1 TB garlic

1/2 tsp dried dill weed

1 tsp thyme

1 can shiitake mushrooms, drained (any variety would work)

2 TB lemon juice

1/2 tsp salt

1 tsp ginger tamari dressing (any brand dressing, or you could use plain soy sauce or tamari sauce) *If you use soy sauce, leave out the salt.

Sauce:

I cup almond milk (or cow's milk)

1 cup grated sharp cheddar cheese

2 tsp Dijon-style mustard

1/8 tsp dried dill weed

1. Cook rice as directed. I used a rice cooker to make it easier and quicker. Place the rice in the cooker add the water, hit "on". Preheat oven to 375 degrees.

2. Place frozen asparagus on cutting board. Carefully cut 1/2 inch pieces. Place in a frying pan on low heat and steam until just tender.

3. Add 2 TB butter, onions, garlic, dill weed, thyme and mushrooms to asparagus. Stir-fry until the onions are tender.

4. Place rice in a large bowl. Add the asparagus mixture, lemon juice, salt and tamari to the bowl. Stir well. Place into individual ramekins and bake 15 minutes.

5. Pour milk into a double boiler. When it gets hot, add the cheese and stir till melted. Add the mustard and dill weed. Keep warm over the double boiler. (I place a smaller sauce pan on top of a larger sauce pan for my double broiler. Add 1/2 cup water to the bottom one, stack the smaller sauce pan to sit on top of it and bring the water to a boil.)

6. Run a knife along the sides of the baking dish. Place a small plate on top of it and flip the plate over holding the dish on it. This should loosen the rice and keep it in a nice shape.

Spoon the Dijon cheese sauce over the top and you are finished!

I hope that each of you eat well, play hard, and go a little easier on yourselves when you are doing the best you can.

Peace and Good Eats,

DandelionHeart