Showing posts with label 4RECIPES. Show all posts
Showing posts with label 4RECIPES. Show all posts
Oatmeal Spice Cookies
Ingredients2 Cups Mashed Banana (or 2 Bananas)
1 Tsp Vanilla Extract
2 Cups Oats (Slow or Quick Cook)
1 Tsp Vanilla Extract
2 Cups Oats (Slow or Quick Cook)
1/2 Cup Whole Wheat Flour (or Unbleached)
1 Tsp Baking Soda
1/2 Tsp Cinnamon
1/2 Tsp Ground Cloves
1/2 Cup Raisins (or Chopped Dried Apple)
1/4 Cup Soy Milk (or Dairy, Almond, Rice)
A Brief History
One of my tricks when rethinking nutrition a decade ago was to start with recipes I had always loved and modify them into something much healthier, hopefully still retaining a sense of what I liked about them in the first place.
This oatmeal cookie hybrid came about much later, perhaps only a couple years ago when longing for a snack or "treat" to enjoy with afternoon coffee. The main objective was to find a substitute for the abundance of fat (butter) and sugar that held the otherwise healthy oats and bits of fruit together.
What was that sweet, adhesive solution? --- Banana
The consistency of the banana filled in for the butter, and its natural sugars satisfied with subtle sweetness. Now for the proof of concept...
Preparation
In a separate bowl, combine the dry ingredients: oats, flour, baking soda, ground cinnamon, and cloves. I tend to use the slower cooking multi-grain oats (usually called "old fashioned" or "5 minute"), though the "quick oats" will absorb liquids faster and may be preferable if you want less of a raw oats taste and consistency. It's all a matter of taste.
Add the banana puree to the dry ingredients and mix thoroughly. Fold in the raisins, or you might prefer to chop up some dried apple rings (no sugar added) as they also complement these flavors nicely. Pour in a small amount of milk to help with stirring this thick mixture. Allow to sit about 10 minutes so that the dry ingredients absorb the moisture of the banana.
Drop by tablespoons onto a cookie sheet and flatten into the shape you'd like them to bake (due to the removal of sugar and butter, these cookies will not spread much as they cook). Bake at 350 degrees for about 12 minutes (ovens vary).
The finished cookie will be medium-to-dark brown much like a banana bread, and have somewhat of a cake texture rather than the original's naughty crunch. Still, the banana, mixed-in fruit, and spices make them just sweet enough to serve as an afternoon treat or quick breakfast snack on the go!
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4RECIPES
Tart 'n' Tangy Broccoli Slaw
Ingredients
1/3 Cup Orange Juice (about 1/2 an orange)
1/3 Cup Rice Vinegar
2 Teaspoons Minced Shallot (or Green Onion)
1 Tablespoon Dark Sesame Oil
1 Tablespoon Grated Ginger
1 Teaspoon Coleman's Mustard (or Dry Mustard)
1 (10 Ounce) Bag Broccoli Slaw
Coarse Salt (optional)
Coarse Ground Black Pepper (optional)
Preparation
Before listing the preparation steps from the Food Network website page (care of their health-conscious chef Kathleen Daelemans), I wanted to point out a few modifications I've incorporated over time.
Instead of shallots, I use green onions. They are easy to chop, usually have other uses for me (salads, etc), and the dark green portion adds a nice colorful pop for presentation,...which matters little when preparing for myself, but good to know when bringing to a picnic with friends.
Also, I always watch my salt intake and never add it when cooking, though I feel there is enough good flavor in this slaw not to miss it. Likewise, I have recently started using dry mustard powder rather than a store-bought mustard so that I can avoid sodium and other preservatives. Lastly, I sprinkle my slaw with coarse ground black pepper since I enjoy the extra bite.
The recipe suggests marinating the broccoli in vinegar for "as long as you can", then serving immediately once everything is incorporated. I usually double or triple the entire recipe and store it in the fridge. It's my opinion that the flavor only tends to get better over time, and the slaw remains crunchy. One large batch can last for a few days of lunches in my experience.
Okay,...now for the official directions:
Combine orange juice, vinegar and shallots in bowl you'll be serving slaw in. Add good pinch of salt. Let stand 5 to 20 minutes, as long as you can. Whisk in sesame oil, ginger and mustard. Taste and adjust seasonings. Add broccoli slaw to bowl, toss to combine. Taste once more. Serve immediately.
Labels:
4RECIPES
Chunky Tomato "4DaHella" Sauce
Ingredients
Garlic
Onions
Onions
Carrots
Peppers
Tomatoes, Diced
Crushed Red Pepper
Fennel Seeds
Fresh Basil
Olive Oil
Grated Parmesan topping (optional)
Nutritional Yeast Flakes topping (optional)
Preparation
I start by chopping several cloves of fresh garlic and a couple yellow onions (medium). Since I choose not to add sugar, I slice a few handfuls of pre-peeled "baby" carrots to slightly sweeten the acidic tomatoes. Add a tablespoon of olive oil to a large pot, heat on medium stovetop, then toss in the garlic, onions, and carrots. Saute until the carrots soften, stirring frequently to prevent sticking. Add the chopped bell peppers, fennel seeds, crushed red pepper flakes (both to taste), and cook for about 5 more minutes.
You can dice up some fresh tomatoes, or add enough cans of diced, no salt added tomatoes until the ratio of tomatoes to other veggies is to your liking. Reduce heat and cook on low, stirring frequently.
I find the longer I can slowly simmer this mixture the better, as the canned tomatoes take a while to break down and create a well-incorporated, yet hearty sauce. I prefer that everything remain somewhat chunky with discernible veggies rather than cook all the way down to the consistency of a store-bought sauce. When I've opted for fresh tomatoes (love the grape-sized variety since they only require slicing in half once), I simmer for a much shorter period of time to take advantage of that "just cooked" taste.
Before serving, tear (or kitchen scissor) several fresh basil leaves in, then stir to warm them up and mix the flavors.
This sauce is great over traditional pasta or polenta, though I most often brown green veggies (broccoli, asparagus, or brussels sprouts) in a stovetop fry pan and stir some sauce in with those. Also good (for vegetarians like me) over diced, cooked tofu. Sprinkle with some parmesan cheese, or...prepare yourself...nutritional yeast flakes, which are high in protein, B vitamins, and essential amino acids.
The more sauce you prepare, the more easy meals you'll have ready to go whenever! Store in your fridge or freeze in smaller containers for a day when you don't want to cook,...which might be just about every day, huh?
Labels:
4RECIPES
Winter Lentil Soup
Ingredients
4 Leeks, white and light green parts only
1 bunch Kale
1 tablespoon Olive Oil
1 28-ounce can whole (or diced) Tomatoes, drained
6 cups Water
2 Sweet Potatoes, peeled and cut into a 1/2-inch dice
1/2 cup Brown Lentils
1 tablespoon fresh Thyme leaves
1/4 teaspoon Black Pepper
12 fresh Basil leaves (optional - though recommended)
Grated Parmesan topping (optional)
Nutritional Yeast Flakes topping (optional)
2 teaspoons kosher Salt (optional)
Preparation
Slice each leek in half lengthwise, then slice each half into 1/4-inch-thick half-moons (about 2 cups). Place in a large bowl of cold water and swish to remove any grit. Drain and pat dry.
Remove the stems from the kale. Stack the leaves on top of one another and slice them crosswise into 1/2-inch-wide strips; you'll need 3 cups.
Heat the oil in a saucepan over medium heat. Add the leeks and cook for 3 minutes. Add the tomatoes and cook, breaking them up with a spoon, for 5 minutes. Add the water and bring to a boil. Stir in the kale, sweet potatoes, lentils, thyme, salt, pepper, and basil (if using). Simmer until the lentils are tender, about 30 minutes. Spoon into individual bowls. Sprinkle with the Parmesan (if using).
Tip: Basic brown lentils retain their shape better during cooking than pricier red and yellow lentils, so they're terrific for soups. You can substitute green lentils, which taste slightly peppery.
To Freeze: Omit the Parmesan. Let the soup cool, then ladle into large resealable bags, filling each one halfway. Store for up to 3 months.
To Reheat: Thaw overnight in the refrigerator or thaw partially in the microwave. Warm in a covered saucepan over medium heat for 20 minutes. Ladle into individual bowls and sprinkle with the Parmesan (if using).
To Reheat: Thaw overnight in the refrigerator or thaw partially in the microwave. Warm in a covered saucepan over medium heat for 20 minutes. Ladle into individual bowls and sprinkle with the Parmesan (if using).
Recipe Courtesy of Real Simple Magazine
Labels:
4RECIPES
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