Sunday, September 27, 2009

Reducing the sugar, sodium and fat are important for healthy cooking. You can take an old family favorite, alter some of the high fat and high calorie ingredients and make it something you can enjoy minus the guilty feelings. Boosting the flavor with herbs and spices is a great way to add flavor without adding calories or fat.

Where to begin? In most recipes you can reduce the sugar by 1/3 to ½ . When you reduce the sugar increase the spices such as cinnamon, nutmeg and cloves. While these spices are not sweet they become most appealing when combined with sweet flavors and work well when combined with unsweetened fruit, bringing out the natural sweetness.

You can reduce the salt significantly or omit completely in most recipes however this affects the flavor. Adding aromatics such as garlic and onion will increase flavor and their aroma will bring the family to the kitchen. To start out try a few flavors and determine what you like. Some that work well together are: rosemary and chicken or red potatoes, tarragon with fish, basil and oregano with pasta and tomatoes, nutmeg with cooked spinach, chili powder with corn, lemon pepper with squash, cloves, ginger and mace are all flavors that work well with most fruits. Read the label on spices - some contain salt, likely suspects are chili powder and lemon pepper.

You can reduce the fat in most recipes by 1/3 to ½, this includes oils, shortening and butter. When reducing the fat by 1 tablespoon you remove approximately 100 calories, a good thing but, it removes flavor as well. Increase the flavor by increasing or adding herbs and spices. Add the spice at the beginning of the cooking so the food will have time absorb the flavor. The zest of lemon, lime or orange gives incredible flavor to a dish. Here is an idea, make lemon butter sauce next time you grill fish, add the juice and zest of a lemon and reduce the amount of butter used, you will be amazed at the flavor.

When using herbs and spices it is always good to start with small amounts, you can always add more if you like.

If you need to substitute dried for fresh or vice versa use the following guideline:
1 tablespoon finely cut fresh herbs is equal to
1 teaspoon dried leafy herbs is equal to
1/4 to ½ teaspoon ground dried herbs

I hope you enjoy today’s recipe for quick chicken and pasta using fresh basil. If you find it needs a little more flavor for your taste add a sprinkle of salt free seasoning.

Healthy regards,

Dana

Friday, September 18, 2009

Beef and Cheese French Bread

By Carrie T. Brazeal

Hearty sandwiches make a quick yet filling dinner for hectic weekdays. Just keep these simple ingredients on your pantry shelf and you will always be ready when you need a quick, hot meal. To keep the fat content as low as possible, use at least 80% lean ground beef and drain thoroughly. I like to purchase lean ground beef when it’s on sale and freeze in one-pound packages. Make sure that you use freezer bags to prevent freezer burn. Label the bag with the date and how much is in the bag. After measuring out, I like to flatten the ground beef so it stacks easier in my freezer. It also makes thawing quicker since it is a uniform shape. A one-pound package will thaw overnight in the refrigerator (be sure to put the package on a plate to catch any drips) and be ready to brown when you get home. You may also thaw the ground beef in the microwave if you forget to place it in the refrigerator the night before. Follow your manufacturer’s instructions for thawing and make sure that you brown the meat immediately following thawing.

When I have time, I will brown three or four pounds of ground beef with onion, drain, package in one-pound bags, label and freeze. This makes meal preparation a lot faster with the meat already cooked. All I have to do is thaw and add a few other ingredients. I use the cooked beef and onion mixture in casseroles, spaghetti sauce, pizza - any recipe that calls for browned ground beef. Of course, if your family doesn’t care for onions, just omit it.

If your family doesn’t care for green peppers or olives, no problem. Just leave it out. With the salsa, onion, chili powder, garlic and cumin, the meat mixture has a wonderful flavor. I prefer using medium salsa since my family enjoys the extra “kick” but your family might prefer mild or hot. Make sure that you use salsa since it is thicker than picante.

Even though the recipe calls for French bread, you can use any type of bread as a base: Texas toast would make individual servings as well as English muffin halves, plain bagels, flatbread, etc. Adjust the baking time accordingly.

If the recipe is makes too much for your family, prepare it as instructed but leave out the olives since they don’t freeze well. Use half for dinner tonight and freeze half. The half loaf of French bread may also be frozen. I use the original plastic bag, seal it and overwrap with heavy duty aluminum foil. Freeze no longer than 1 month. Remove the foil and thaw for about 1 hour at room temperature. Thaw the meat mixture, spread on the thawed bread and heat as directed. You will have a hot meal in record time. The meat mixture may also be used to make tacos, wraps or served over lettuce for taco salad.

Add a tossed green salad and your favorite dressing or some crunchy veggies such as carrots, celery, cherry tomatoes, broccoli and cauliflower and your favorite non-fat frozen yogurt. You will have quick and nutritious meal that includes foods from the grains group (bread), protein group (ground beef or turkey), dairy (cheese and frozen yogurt), and veggies (carrots, broccoli, cauliflower). Instead of serving frozen yogurt, try any type of fresh fruit such as apple or orange slices or canned pineapple or pears.

I hope that you enjoy the Beef and Cheese French Bread. Happy cooking! Carrie

Thursday, September 10, 2009

Southwest Veggie Burritos


Hello! I hope you try this recipe, not only is it delicious, it is tasty too! But the best part is it is very simple and most of the ingredients you may find you already have in your pantry. This recipe is also is full of major nutrients and vitamins. And if you have a person over for dinner that does not eat meat you can serve this dish to them. On the other hand, if you have a person over that only eats meals with meat, you can add chicken, pork, beef, or seafood, it is your choice. Just by adding any one of those extra ingredients it changes the whole taste, this is a very versatile recipe.

What I like are meals that if in the middle of preparation, you discover you don’t have all of the ingredients, you can substitute. This is definitely one of those recipes. I have a friend that said she tried this with pineapple and loved it! Make this your own and add meat or other fruits or vegetables. It is open to anything!

My daughter helps me make this and she loves to pour the ingredients in the bowl and mix them (plus it keeps her busy so I can work on other tasks, Ha!). This also sets a good example to family and friends because people sometimes assume if it is good for you it does not taste good. This has all of the benefits; it has vegetables, fruit and meat (if you choose), grains, and dairy. That means if you prepare this with all of those ingredients you have selected all areas of the “My Pyramid”. If you are not familiar with the, My Pyramid, be sure and contact your local county extension agent with the Texas AgriLife Extension Service. That is a contact that will have access to a wealth of knowledge and it is only a phone call away! I know if you give this recipe a chance it will become like many others on this website, a favorite of your families!

Best regards, Cassandra Coleman

Saturday, September 5, 2009

Yummy Chicken Salad

Today's recipe actually came from my daughter! She and her roommates made this recipe when they were in college. It has been such a family favorite that Julie requested this "comfort food" as part of her wedding buffet! One of the reasons chicken salad is so popular is its versatility. If you don’t like the some of the “non-traditional” ingredients, either leave them out or substitute what your family likes. Adding additional fruits and vegetables is a perfect way to bolster your family’s intake of these items. Research shows very few of us get the recommended daily servings of fruits and vegetables.

Be prepared -this is a large recipe of chicken salad – perfect for a crowd or leftovers! If it seems overwhelming to you, simply half the ingredients! Remember these are recipes intended to help your family eat healthier – adapt as needed!

Finally, there are many websites that can break down the nutrient analysis of any recipe. If you have a health concern about any recipe, be sure and use all the free helps available online. Have a great day!
Donna