Pass The Potatoes

No Recipe Required Veggie Stew

2011-05-23T12:10:00.000-07:00

Give me a baked potato any day of the week. I know of no healthier way to fill up than with starches - and potatoes are my fave. Most people are scared to death of them - and for good reason I guess! The diet industry has manipulated the public into believing that anything WHITE is automatically bad! I even read recently that if you are on welfare, you can't purchase russet potatoes with your food stamps!! That is so ridiculous to me. IT'S THE CRAP YOU PUT ON THE POTATOES THAT IS MAKING YOU FAT PEOPLE! Don't blame the poor potato!

There. I feel better.

Having said that, your probably wondering - well if I don't put CRAP on my potato how the heck can I eat the dry thing?

So glad you asked!!

I cook a bunch at the beginning of the week and keep them in the fridge.

If I have 5 minutes prep time available and it's a snack, I just heat in the micro (cut in half and cover with a paper towel) and top with salsa, bbq sauce, or ketchup.

If I have 10 - 15 minutes prep time - and it's for lunch, I will open a can of healthy soup and pour over my baked potato and nuke.

Or if I have 20+ minutes, I might make a stew with veggies and top my potato with that.

No Recipe Required Veggie Stew
1 can of diced tomatoes
2 -3 cups frozen or fresh veggies
Italian, Mexican, or Cajun spice blends
salt & pepper

Above, is a pic of a stew I made with cabbage, shredded carrots and a can of diced tomatoes. I left it plain and added a different spice each time I ate it. Serve over baked potatoes or reheated ones cut into bite sized pieces.

Adapting for children/hubby/non-McDougall lovers: I would serve plain baked potatoes (with assorted toppings), garlic bread and/or grilled cheese sandwiches for the kiddos. But they would have to have a small bowl of the veggie stew first! (And maybe some carrot sticks too!)

Pass the...Buck?

2011-03-22T14:34:00.000-07:00

I know... I've dropped off the face. I'm sorry, if there is anyone out there who actually reads this blog!! Actually, I got a comment this week that is prompting this post, asking "Where I've been?" Truth be told, I am just busy working 2 very part time jobs and being a mother, wife, friend, and churchy worker. Most of the time the thought of "one more thing" just overwhelms me - even though this blog IS a fun thing for me.

So thanks for reading in the past...I don't know what the future holds for this blog - it might have served it's purpose when I needed it, and now I am not so needy. (ha ha) Still feeding my kids lots of vegan/vegetarian meals, but keeping around some of their favorite meals so I can still be loved and adored for my culinary skills ; )

Happy Eats!

Jen

Fall Lunches for the Ridiculously Lazy (that's me!)

2010-10-05T11:19:00.000-07:00

The hardest time of day for me is what to eat for lunch. If I happen to have a left over soup then it's easy - I put it over brown rice or potatoes - but even that takes time. You have to cook your rice, or pre-cook it, the same goes with your potatoes. And for some people, taking that extra 30 minutes at lunch time for yourself just doesn't happen! Hence fast food lines at lunch time - people just won't/can't/don't want to do it!! That's what led me to this...

I saw these bags of precooked frozen brown rice at Costco and thought, "How lazy can you get?"... apparently pretty dang lazy because I bought some last week (after my Auntie swore she did the math and it worked out to $1.40 per lb. - and I pay $1.29 per lb. for my short grain brown rice) I figured it was worth .10 cents a pound to give it a try.

Oh my! They are the BEST!! The rice combined with a bag of your favorite frozen veggies (I like the Stir-fry mix at Costco - it has baby corn cobs, water chestnuts, broccolli and carrots cut in fun sticks along with other yummy veggies - hate the mushrooms in the mix though (too slimy, and I AM a fan of mushrooms) - I just pick them out.

So here's how it goes around 11:30am at my house.

Open freezer and pull out ginormous bag of Stir-Fry Veggies and a packet of brown rice.

Nuke the rice for 3 minutes - put on counter

Nuke some veggies for 3-4 minutes - and pour on top of 1/2 the bag of rice.

Choose a sauce or topping.

Sometimes it's a orangey spicy asian bottled sauce.

Sometimes my homemade teriyaki. (Made ahead in fridge - weeks ago)

Sometimes it's nutritional yeast (I LOVE this stuff - reminds me of "cheesey" comfort food.) I think you might need to develop a taste for it - but once you do - watch out!! Well you don't need to really watch out - it's very good for you! And no fat or oil - so....

Once in a while plain soy sauce and crushed red pepper.

You get the idea.

So for most of us who don't have time to slave in the kitchen at lunch time and the leftovers aren't looking too good, try a SUPER EASY veggie & rice dish - hits the spot everytime - especially in the fall/winter when warm comforting lunches are where it's at!

Got an easy lunch idea? Please share!

Potatoes O'Brien with "Summer's Last Hurrah" Tomatoes

2010-09-20T10:57:00.000-07:00

Ok, so it's been a while since my last post...ummm...(almost 4 months) - but let's not hold that against me - I mean 4 children, 1 husband and 2 jobs doesn't exactly leave a person with lots of time for "fluffy" things.

Like this blog.

It's a luxury.

If I have time (energy) to blog then I do. If I don't, then I (obviously) don't. But I KNOW there are so many amazing food blogs out there that I'm sure all of you are fairing just fine. In fact, you're thinking....Pass the Who??

So mostly this blog is for me - as I don't even know who reads it anymore. And because it's for me (and my posterity) I feel the need to document how and why I eat the way I do - just incase it might help someone in the future or now, who is struggling with health issues.

****

I have realized something over these past few months (ok, and pounds) that creeped up on me. That I can not "do" moderation when it comes to rich food. When I taste it, I just want more.

And more.

Some people can.

I can not.

Therefore, I must stick to the program at all costs. Or the one day "cheat" turns into one meal - turns into one day, turns into one week, month etc. etc. You get my drift?

Unless it's a feast day (holidays/birthday) where I can allow my self to slightly stray. (And I'm talking 10 days out of a year!)

SO if you are eating a diet of grains, veggies and very little oil (less than 10% of calories from fat) - after about 3 days, do you find that all of the food starts to taste MORE delicious than if you were eating "rich" foods along side?

I find I am MORE excited to eat, and I don't feel deprived or hungry for those "rich" foods anymore. But the key (for me) is not to stick my toe in the pool. For first the toe and then the foot and then a back dive into the deep end.

This is just my experience. What's yours?

I would love to hear your comments...

On to the recipe now. If you can call it that.

I was recently at Albertson's (a regular grocery store out here in CA) and found these hash brown potatoes. They contain no added oil. I "fry" them up in a non-stick skillet - don't add oil, they will brown without it! Then I sliced some tomatoes (sweet darlings - on their way out...) from the garden added salt & pepper and there you go, that's been my breakfast for the past 4 days. Mmmm... really delicious.

The reason I'm even mentioning this SUPER simple recipe is because if you're like me, sometimes you make things harder than they need to be. I shop at all kinds of "non-mainstream" markets - but have never seen this product! And if there was something comparable I'm sure it would've been very expensive - because those places usually are for "convenience" type foods.

Though I won't be giving up my Trader Joe's or Henry's anytime soon - I just thought that I would share with you that sometimes good ideas are right under your noses.

Have a great week!

p.s.

Here's a great article on moderation by Dr. John McDougall - is it an wonder I love this guy??

Super Fast and Easy Fruit Crisp

2010-06-01T11:14:00.000-07:00

Most of what I blog about is pretty darn simple. That's because I have 4 children, a husband, a home to run and a part time job while the kids are in school...all of which don't allow me to spend hours creating culinary masterpieces in the kitchen. So please excuse the paper plates and using the microwave - I'm sure it's giving me various tumors in my brain - but I will have a healthy body!!! lol!

This recipe was born out of pure desperation. I made my family these beauties...

because my children are at the age where if I don't make it - they will find some other mommy who does and I won't be their favorite any more. (That's another post)

These babies were sitting around, and they are my BIGGEST weakness - cookies!! So I decided I needed me something sweet to compete. And believe me people it's not gourmet - it's desperate.

Super Fast and Easy Fruit Crisp
Putting this dessert on a plate instead of a bowl will make it "crispier" instead of soggy. Feel free to use a beautiful plate and make your dessert feel "special".

* 1/2 cup of fruit - fresh or frozen
* sprinkle with a teaspoon of flour
* and a dash of salt and/or cinnamon if it compliments your fruit
* top with a handful of regular or quick oats
* drizzle with agave, honey or sprinkle brown sugar

Microwave for 1-2 minutes. Let cool or you will burn your mouth off. Enjoy while everyone else is eating their fat laden treats! WILL POWER PEOPLE!! That is all that separates us from them. Good old mind over matter. Sounds so easy huh?

Red Leaf Lettuce with Roasted Corn & Pico De Gallo

2010-05-27T09:12:00.000-07:00

It's almost time to get into the swim suit. And I'm feeling the effects of too many "treats" basking around my bottom half.

SO, it's back to 2 salads a day for a while. Do thoughts of salads make you cringe? I know it's hard in McDougall world to find a dressing that's fat free and palatable - I don't care for the bottled fat free varieties. But I DO love rice vinegar paired with different things...like PICO DI GALLO.

You can make your own pico de gallo or buy it pre-made at the store - it is one of my staples. And the kids don't like the chunkiness so they don't touch it - but recently my hubby tasted my salad and was like, "Oooh - that pico de gallo rocks!" Now I think I'll be sharing with him.

In addition to salads, I use it to top baked potatoes, brown rice and even oatmeal!! Just kidding on the last one. I wanted to make sure you are paying attention.

I learned from Susan V that you can roast corn on the cob super easy by throwing them in the oven with their husks still on. 350 degrees for about 30 minutes. And because I LOVE corn on the cob I almost always have leftovers on hand for this salad. But if you don't, you can use frozen corn or * gasp * canned if you must. ; ) Read more about how to roast corn here.

Red Leaf Lettuce with Roasted Corn & Pico De Gallo
This isn't so much a recipe as it is a combination idea - use your own amounts. To make this more filling you can add warm brown rice too. Warm rice on a cold salad? Try it! It's so dang good.

red leaf lettuce (or whatever kind you like/have on hand)
1 cob of roasted corn, sliced off the cob
pico de gallo
sprinkling of seasoned rice vinegar
salt & pepper

The White Pig Blueberry Pancakes

2010-05-17T09:47:00.000-07:00

Throw away all your pancake recipes EXCEPT this one.

Don't let this picture be the judge of whether or not you try these pancakes. I was in a hurry - as usual. So if you are too, then you need to make these DELICIOUS pancakes - that only have 6 ingredients!! I'm ditching my old recipe for this one - and the ENTIRE family is in agreement!
These pancakes are SO tender and fluffy - you will save time, money, and fat.

I got this recipe from my Vegetarian Times magazine May/June 2010. It is from a vegan Bed & Breakfast located in the Blue Ridge Mountains of Central Virginia called "The White Pig."

The White Pig Blueberry (or Strawberry) Pancakes
serves 6

This recipe states that you can substitute spelt or gluten-free flour, along with any kind of dairy free milk. These are scrumptous with blueberries and/or strawberries - and whatever else your imagination can dream up.

2 cups all-purpose flour
6 Tbs. Sucanat natural cane sugar
2 Tbs. nonaluminum baking powder, such as Rumford
1/4 tsp. salt
2 cups unsweetened soymilk
2 cups blueberries

Whisk together flour, sugar, baking powder, and salt in a large bowl. Slowly whisk in soymilk, adding more if necessary, for a smooth, spreadable batter. (I used water to thin them out to desired consistency)

Happy Breakfast!!

A Challenge I'm Up For...

2010-04-22T08:32:00.000-07:00

Last night I was watching the first episode of Jamie Oliver's Food Revolution. I have been meaning to sit down and watch for some time - the whole idea intrigues me.

It was sad to see the reaction he was getting from the adults - they were so unwilling to even TRY to change the school lunch program to some healthier fare. The kids of course chose school pizza over fresh chicken drumsticks - much to Jamie's shagrin - Duh!

What got me was when he told this mother, "This is going to kill your children early!" She was in shock to see it all laid out.

Even though they are exposed to a variety of healthy foods, 3/4 of my kids would still choose the greasy fried meat tacos my neighbor serves up before my homemade split pea soup and cornbread. Hands down. Grease tastes awesome*. And until children gain some maturity and can think with their heads instead of their mouths - I think we are fighting an uphill battle.

*Healthy food tastes amazing too, but not if you're regularly eating S.A.D. food (Standard American Diet) everyday. You have to change your palate.

This is not to say I am not willing to fight. I know someday...SOMEDAY my kids will thank me for exposing their palates and their minds to extremely healthy food. (I say extremely cause Jaime's version of "healthy" and my version of "healthy" are pretty different)

But I'm ok with it.

My job as a parent it to teach my children everything they need to know to be healthy, happy, productive members of society.

They do not eat perfectly. Come on they are kids - and I will not be a control freak about every bite that enters their mouths.

But I provide healthy, nutritious meals as often as possible, teach them to eat their veggies, and educate them on what types of diets cause what types of diseases.

Is this outrageous? To me it is common sense.

This week's yummy grub:

Oven Roasted Asparagus

Douse with water, and sprinkle with sea salt, garlic powder, and pepper. Roast in 400 degree oven until tips are a tad crispy. I can eat a whole bunch myself. Watch out for stinky pee after wards though. Sorry, that was gross.

Trader Joe's I love you. Let me count the ways.
1. Spicy Black Bean Dip. I know I can make my own - but it's so nice you are just there for me.
2. Papaya Mango Salsa and Pico de Gallo - again, could do it - but it tastes better coming from you!

Have you tried these? Corn Tortilla Flatbreads with Sesame Seeds. You can dip them in salsa's like a chip. They are salty, crunchy and FAT FREE!

And lastly, on my never ending search for healthy cookies, here is one from Vegetarian Times magazine. These were tried and tested on a group of normal eaters - and they loved them.

Oatmeal Cookies with Lemon Icing from Vegetarian Times Feb. 2010 issue

INGREDIENTS

2 Tbs flaxseed meal

1 C oat flour (I ground 1-1/2 C of oats to reach a cup of ground)

1 tsp baking powder

1/2 tsp baking soda

1/2 tsp salt

1/2 tsp cinnamon

2 Tbs margarine (Earth Balance) ...or butter - I just used more applesauce.

1/2 C light brown sugar

1/4 C sugar

1/4 C applesauce (or they recommend prune puree)

1 tsp vanilla extract

1-1/2 C old-fashioned oats

1/2 C raisins or dried cranberries (I used 1/4 C golden raisins and 1/4 C of orange-flavored craisins)

Icing:

3/4 C confectioners' sugar

2 Tbs lemon juice

DIRECTIONS
Stir together flax meal and water in a small bowl; set side. Whisk together oat flour, baking powder, baking soda, salt and cinnamon in a large bowl; set aside. Beat margarine, brown sugar and sugar with an electric mixer, 1-2 mins, or until light and fluffy. Add applesauce, vanilla and flax meal mixture and beat until smooth. Stir in oat flour mixture with a spatula or wooden spoon. Add oats and raisins/craisins, stir to combine. Cover and chill 2 hours or overnight. (I didn't even read this part until now - so I did not chill) - But would be good to make at night and pop in the oven for breakfast!

Preheat oven to 350. Line baking pans with parchment paper or coat with cooking spray. (I used silicone mats). Roll cookie dough into golf ball-sized rounds, and place them 1-1/2" apart on baking sheets. Flatten each cookie to 1/4" thickness with the bottom of a drinking glass dipped in water. (My dough was very moist, I couldn't have rolled them into balls - so you can add a splash more milk to get them more moist like mine, or try them like this.)

Bake 10-12 mins or until cookies look dry on top and are just starting to brown.
Meanwhile, to make icing: Whisk together the confectioners' sugar and lemon juice in a small bowl until smooth. Icing should be thick, but spreadable. Gently brush icing on hot cookies with a pastry brush. Transfer to a wire rack to cool completely. Store cookies in an airtight container. Enjoy!

Per cookie: 99 cal. 2 G. Protein, 2 G fat, O mg CHOL, - but take out the margarine and you have even less calories and no fat!

Artichokes and Brownies

2010-04-14T10:10:00.000-07:00

Sorry about the lapse in posts. I've been letting my "To Do" list overwhelm me. My new, more realistic goal is to post once a week and share anything new in my low-fat vegan world. I'm not promising it will always be exciting - but maybe it will be enough to spur you on to some of your own great ideas...

Steamed Artichokes with Soy Sauce and Wasabi

Upon trying to think of WHAT to dip my artichokes in that was not a gazillion grams of fat - and wasn't just plain old barfy fat free salad dressing (no offense you lovers of this) I came up with just plain old soy sauce mixed with wasabi. (think sushi). I have been craving them about every other day since! It's SO delicious - as I think soy sauce has buttery undertones and tastes rich at times. Maybe I'm just too deprived. And on a side note, I called my mom to tell her - and she had JUST thought of that herself the night before!! (Crazy!) I get my genius from my mom, what can I say.

No-Pudge Fudge Brownies with Better'n Peanut Butter

Sometimes there are sweet cravings that no cup of chamomile tea or piece of fruit will conquer. These brownies are not vegan (they contain egg whites) but I look the other way. I'm not a fanatic. And I AM SO EXCITED about this peanut butter I found at Trader Joe's. It is only 20% fat compared to 75% in regular. I make a single serving (2 TBS. brownie mix + 1 TBS. Applesauce) microwave it for 45 sec. And I only add about 2 teaspoons of the peanut butter (but you can have 1 TBS. for 50 calories) That makes this dessert 170 calories!! Nothing to feel guilty about.

Have a great week!!

Lickity Split Lasagna

2010-03-03T22:25:00.000-08:00

I always tell people I'm lazy and that's why I have so many ideas. I'm always trying to figure out how I can do A, B, or C with less effort, money and mess. Sometimes my ideas are ridiculous. Ok, most of the time. Other times I amaze myself. I'll admit the latter happens less often than the first.

My family loves lasagna, but I don't make it often because of all that pre-boiling noodle nonsense - where you get third degree burns while assembling. So the other day I just stuck the noodles in a 9 x 13 pan with some hot tap water and walked away for 20 min. When I returned, viola! soft noodles. I know, you're thinking what about those no-bake noodles, why not use those? They cost more that's why. Just pre-soak your noodles and seriously that's enough to make a girl want to cook up some Amore.

The meat eating vegans ate: Vegetarian Spinach Lasagna - which consisted of layering: noodles, ricotta, spinach and sauce (from a jar people!) couldn't be easier.

I ate my own mini version: I use this recipe instead of the ricotta. Super tasty. And everyone's happy.
Especially my non-scorched fingers.

No my counter top is not slanted downward, just my photography lameness

Learn something new!

2010-02-23T21:30:00.000-08:00

Hi all!
Sorry for lack of posts - sometimes it's hard juggling family, work, and extra interests. But I did find some great articles on the McDougall discussion board written Jeff Novic, who often works with Mcdougall, but also has his own site. They are about the simpleness of starch based eating. I found out something very interesting about whole grain pasta I never knew!

Jeff's Favorite Healthy Packaged Foods

Simple, Easy & Starch Based

Quick Recipes

Happy Reading!

Garden tomatoes in winter?

2010-02-07T17:27:00.000-08:00

Ok, so my gardening routine is about as constant as my blogging...few and far between. But I wandered out there this week to see what the rain and wind had done to it and low and behold there were 5, yes 5 beautiful red tomatoes. I expected everything to be dead (which is what happens in the summer if you neglect it), but then I remembered why I love winter gardens!
And why I love living in California!

Toasted Tomato Sandwiches in February!!

Toasted Sourdough
Sliced tomatoes (Mine are the Mortgage Lifter variety, I highly recommend planting them in the spring!)
Salt & pepper

Confetti Tacos & Mexican Rice

2010-02-03T21:30:00.000-08:00

If you've already tried these tacos, then there's not much difference - except I used 1 can of kidney beans and 1 can of pinto, draining out 3/4 of the liquid. I've also started adding a tablespoon of sugar to the taco filling and it really enhances all the flavors. My teenage son ate 7 tacos tonight and called them "excellent!"

As for the rice, I just sauteed an onion and 2 cups of rice in a bit of oil until golden (you can omit, but the natives might frown upon it. I chose not to partake of the rice since I'm trying to be good). Then added 3 3/4 cups of water, 1/2 cup of fresh salsa, and 1/4 cup sugar (secret ingredient) and 3 -4 teaspoons of chicken bouillon or veggie bouillon. Oh, and chopped fresh cilantro after it's done cooking. Teenage son remarked that it was close, but not quite as good as Cafe Rio. Whatever.
What's the deal with all the teenage son comments? Do you have a teenage son? Well I'll just tell you that they LOVE to eat.

Here is a pic of the taco filling. We just use shredded lettuce, no cheese (doesn't need it) but do what you must. I grill the kids tortillas with spray oil and mine I grill dry. My life is so boring. Ha! Joking!

Sorry I'd have to reopen iphoto to flip this picture and I'm too tired. Busy day today and tomorrow, I need to get to bed.

Non-chicken Nuggets...pass or fail?

2010-02-03T10:03:00.000-08:00

I have made a few vegan dad recipes before and have enjoyed them. He has a slew of boys and therefore makes a lot of seitan/fake meat stuff. I don't need this category in my vegan cuisine, but I understand that a lot of people like to eat fake meat. So when the hubby isn't home for dinner (last night) I usually try out something on the kids for fun.

Find the recipe for Vegan Boneless Chickenless Hotwings here

They didn't take long to put together and I had all the ingredients already on hand.
Overall, the kids liked them - and I tasted and thought they were actually pretty good! They liked them dunked in bbq sauce best. I coated them in crushed up shredded wheat instead of panko breadcrumbs because I didn't have any - so I'll try those next time.

Picked these up for the kids but when hubby called and found out what we were eating he said, "save me some"! Sorry, that idea did not fly with 4 hungry kids.

And maybe putting these under the broiler for the last 2 (or 5 ) minutes wasn't such a good idea.

I may or may not have thought a bad word in my mind when I almost burned these babies.

"Veggie Night"

2010-02-01T20:19:00.000-08:00

This is the meal that started it all. About 4 years ago we started having "veggie night" - Just my attempt at getting a lot of veggies into their system without filling them up with meat too. This didn't take very much effort or creativity. It's just as you see it: baked yams & sweet potatoes, steamed broccoli, roasted asparagus and white sticky rice. Sometimes the rice is brown, sometimes we make mashed potatoes, and often I'll make the kids some garlic bread to go with. At first they asked, "Where's the beef?" ...but after awhile they stopped asking. Now they fight over the biggest yam. But one things for sure - there are no hungry tummies when you eat a starch based meal - and the price is right!

I roasted the asparagus in the oven at 400 degrees with a few sprinkles of water and garlic salt. I cook them until the tips are a bit crispy and the stalks are juicy and tender (about 15 minutes) I think I ate almost the entire bunch tonight - minus the few my hubby ate. My kids aren't big fans so they ate broccoli. Mmmm... I LOVE these!

Veggie Night tips:

* Kids add butter to everything. They just do.

* We don't. Well sometimes the hubby does : )

* Try a little brown sugar or maple syrup on your yam instead of butter.

* The yams are best the next day cold from the fridge as a snack - the juices turn sticky like candy. Am I weird?

* A friend taught me that broccoli tastes really good sprinkled with seasoned rice vinegar.

* She's right. I always eat mine like this now.

* The kids don't.

* Of course.

*They just add more butter. - But at least they're eating their veggies!

What's a mom to do?

Loaded Marinara Sauce

2010-01-28T20:57:00.000-08:00

I had a fun day visiting with my mom and aunt who came to visit. They took the kids and I out to lunch at Super Mex (I had their Lite beans and green rice with warm corn tortillas and salsa - which I will try to recreate soon - it was delicious!) Then we shopped around at thrift stores for treasures - which my oldest son called "worse than a garage sale." (The skeptic ended up getting a really cool tie!) By the time we got home it was homework, clean up and time to think about dinner. Luckily I had leftover Marinara sauce in the fridge along with some fresh veggies. The old fallback.

The interesting thing about this Marinara sauce is that it is secretly loaded with veggies and hence tons of nutrition and yumminess.

Here is what I did:

Cut up some carrots, red bell pepper, yellow onion, and garlic - steam fry in pan (with water, but allowing them to still get some color). When they are semi-tender, toss them in your blender with a jar of low-fat (less than 10% calories from fat) marinara sauce. Puree til almost smooth.

Heat sauce until bubbly, and add more spices if desired. I love to add crushed red pepper and/or fresh basil.

Serve over your favorite pasta!

For the veggies: I rinsed the snow peas and tossed them in a hot pan until they all turned bright green (about 4 minutes) then I added some garlic salt. I didn't even cook the carrots, just sliced and threw in at the end. It was super hard, I don't know if you can handle it.

For the natives, I broiled them some garlic toast - and all was well. They never blink at pasta. We're Italian. Could eat pasta everyday a different way - but that's not the title of this blog now is it?

Veggie "Fried" Rice

2010-01-27T21:17:00.001-08:00

I think the theme this week is one dish meals.
That, or I've just been too lazy to dirty more than one pan.
Anyhoo - here is something most of the family enjoys: Veggie "fried" Rice
I took out my portion and then threw in some shrimp and a little oil to appease the natives, but you can serve it as is too, if your people aren't so picky.

(Forgot to take the picture before the "add ins")

No real recipe, just throw these items together:

First, chop the veggies, I used carrots & green onions

Next, add them to the hot pan and steam fry for 3 minutes. (That means add a tablespoon of water at a time if they start to stick)

Then add the rice , 3-4 cups cooked leftover rice (I used sticky Japanese rice) and sprinkle with soy sauce as it heats up.

Finally add the frozen peas and continue stirring til everything is heated through. Season with salt and pepper to taste.

Other fun add ins:
Firm tofu (crumble it)
Fake meat (seitan)
snow peas
asparagus
mushrooms
any veggies leftover in your fridge!

MMmmm comfort food. I WILL NEVER FEEL GUILTY FOR EATING RICE. There. I said it.
And I mean it. Do you LOVE grains?

Whole Wheat Penne Genovese

2010-01-26T19:07:00.000-08:00

Today was a rough day. I had to send off my 5th grader to Outdoor Science Camp. I'm not a fan of school enforced outings. So I was feeling a bit blue, praying the bus would get safely up the mountain - and hoping he wouldn't get too homesick. He's definitely mama's boy.
So needless to say, I wanted something warm and comforting on this cold, rainy, melancholy day.
I retrieved this recipe given to me by my neighbor and friend. I changed a few things, and ended up with my 14 year old calling it "brilliant" a word I've never even heard him use. When I asked what he meant by that, he said, "All the flavors just go together so well"

The original recipe called for olive oil , so I just replaced it with broth and made it a chunky pasta "soup." But on the hardy side of soups - not very much broth. I'll definitely be making this again!

Whole Wheat Penne Genovese
adapted from Good Housekeeping Feb. 09 Issue

12 oz. whole wheat penne or rotini
1 c. packed basil leaves
3 cloves garlic
1/2 cup water
1 small onion, chopped
1 can white kidney beans (cannellini) rinsed and drained
1 pt. grape tomatoes , cut in half
2 Tablespoons vegetable broth powder (or bouillon)

1. Cook pasta as directed.
2. Put basil, garlic and water into blender and blend (don't liquify) #4 on Vitamix
3. Heat a large skillet and add onion. Cook onion until golden brown by adding a few tablespoons of water when it starts to stick to the pan. (This method is called steam frying.)
4. When onion is browned, add basil mixture and cook for 1 minute.
5. Add tomatoes, beans, vegetable bouillon, cooked pasta, and 2 1/2 cups of pasta water. Toss. Add salt and pepper to taste.

My kids had parmesan on theirs, but I didn't even miss it with all the flavors going on.
I did however miss this face at the dinner table

Mangia!

Oatmeal. Everyday.

2010-01-25T20:52:00.000-08:00

I love oatmeal. I didn't discover it until my 20's so maybe that's why, but I could (almost do) eat it every single day for breakfast. I change it up by using different fruit. Lately it's been frozen blueberries or Granny Smith apples.

Once, a friend was visiting and I made her a bowl using frozen mixed berries - she LOVED it! I was so surprised that she hadn't eaten it "this" way. So just in case you aren't an oatmeal lover, maybe I can turn you into one?

Fruity Oatmeal

1/2 cup regular rolled oats
1 hand full of fruit (frozen berries, or cut up green apples etc.)
add enough water to just cover the oatmeal - not enough to cover the fruit (about 1/2 c. water for 1/2 cup oats)
microwave for 1 min - 1 min. 30 seconds (if using frozen fruit)
garnish with cinnamon and brown sugar or your favorite sweetener

It's even yummy as a dessert - when the natives are eating cake.

Oh, and if you are terrified of eating a little brown sugar, this is what Dr. John McDougall has to say, "When used in small amounts, simple sugars can enhance the enjoyment of the McDougall Diet without adverse consequences." Or read more about sugar here.

Biggest oatmeal mistake in my opinion?

Not adding enough water.
It turns gluey and hard instead of creamy. If this happens I have to start over. I just can't bring myself to eat it. I don't measure the water - I always eyeball it, so sometimes I mess up.

But I did measure for you : )

Happy Breaky!

(Make your own) Frozen Burritos

2010-01-24T09:47:00.000-08:00

Most of my greatest discoveries are made out of desperation.
I desperately need to eat.
Now.
And make it healthy.

I LOVE eating bean & rice burritos for lunch - I make them ahead and freeze them. I could eat one everyday. If you work or are going to be away for lunch, take one with you and it will be room temp by lunch. I like them like that - or you can find a way to heat them up. They are surprising filling too!

Not a real complex recipe - but here is my latest -

Mexican Rice (in a hurry!)

Into your rice cooker goes:

3 - 4 cups of short grain brown rice - (or white)
correct amount of water (look on package - I use my hand to measure - but hard to explain)
1 can Rotel Diced Tomatoes & Green Chilies
1 package Burrito seasoning packet (or your favorite)

Press "cook" and walk away.

Serve in (my favorite) Mission white or wheat 96% fat free tortillas with (my favorite) canned pinto beans (or make your own - some times I do) with NO cheese for you - but add some cheese for the natives. (I call them natives cause sometimes my kids remind me of natives scouring the land for food, meat, and anything with loads of fat and sugar. - hope that's not a politically INcorrect word)

Some thoughts:

You can serve these for dinner the day you make them- adding veggies like: lettuce, tomato, sprouts, avocado ( if losing weight isn't an issue) and fresh or canned salsa. OR freeze like I said above - without the veggies.

I wrap mine in wax paper - so I can microwave them in it.

Experiment with different seasoning packets, make up your own, or use a packaged seasoned rice and DON'T add the butter/oil.

Let the natives put on: cheese, sour cream, gobs of butter, whatever will make them eat it. (I'm joking - but not really - at least they are eating brown rice and that's a start!

If you make your own beans, then this might not be "in a hurry" anymore. Unless you froze your homemade beans and defrosted them.

You may need to add salt to the rice per your liking. I love salt. Probably not a great thing.

Try dipping your burritos in your favorite taco sauce ( I Love Taco Bell's mild) or try barbecue sauce!

A note on fake cheeses:
They are expensive.
The ones that taste like anything are full of fat.
If I want fat, I'd rather have avocado.
Therefore I don't use them.

Have I talked enough about these things that are supposed to be EASY???
Enough.

Mangia!

I'm back...

2010-01-23T22:15:00.000-08:00

A week's worth of groceries...
check back and see what's for dinner all week!

No excuses. I haven't been making time for my passion. When things get super busy that's usually the first thing to go (the blog). That and my 5:15 am spinning classes. But I'm back and I have a fun month planned. I am going to (try to) post everyday for 1 month, usually about what I'm making for dinner. I'm hoping that those of you out there will come out of hiding and let me know if I am any help to you at all!

I went shopping today. Fresh and Easy. I haven't always been a fan but they are growing on me. It may or may not have anything to do with $10 coupons you can always find online.

For those of you new to my site, let me clear somethings up - so you aren't expecting something I'm not. Technically I'm not vegan. I will eat some fresh parmesan once in a while, a little turkey at Thanksgiving, and I have a pair of leather shoes. I don't eat vegan for ethical reasons (although I know I should) I'm just not that good of a person yet. BUT I can say that I think about it a lot and need to educate myself more in that area.

I have 4 children who were raised on a varied diet. Not vegan. And although they are very super amazing for eating what's on the dinner table, there are times my 11 year old and 14 year old boys BEG me for steak. It's hard because they remember the old days and the old favorites. And although they have MANY new favorites there are still times that they crave it. And so I will prepare some meat for them once in a while. This blog is about just that.

For many of us, life can not be 100%. Especially if you are just beginning to introduce veggie meals to your family - you need some tips so they don't FREAK out - as kids (and sometimes husbands) will do. But not mine of course. Oh no.

Here are a few tips that will help the natives not FREAK out if there is no meat on the table:

1. bread & butter. Always have some kind of yummy bread, cornbread, rolls, biscuits etc. if you are serving a low-fat vegan meal. Don't stress about it being healthy. YOU don't have to eat it!

2. Whatever you make: soups, quick breads, pastas, etc. - if it is not "rich" enough for non-deprived palets let them add a bit of butter or olive oil to theirs on THEIR plate, instead of putting it in the whole dish. Again, YOU don't have to eat it! And they won't use very much.

3. Once in a while make your kids something they want. We do this about once a month. If we go out we don't force them to eat veggie - but sometimes a few of my kids will anyways.

4. Don't frown on what they eat. (Or make them feel guilty) Just enjoy what you are eating. Eventually they will start to like your favorites too.

Do you have any tips to share?

Green Smoothies? Count me in!

2009-09-14T14:03:00.000-07:00

I consider myself a very adventurous eater. But for some reason I have always been afraid to try the "green smoothie" recipes I see floating around the net. Spinach and fruit smoothies? I'm not a HUGE smoothie fan to begin with (too fruity-sweet for me) so I figured spinach wouldn't really help things.

Plus the ONE time I thought I would be sly and add a handful of kale to the kids smoothie, it looked like salsa in a glass and the kids were not impressed.

SO, when I brought home the Enormous Bag O' Greens from Costco that would make Popeye feel like a girly sailor, I made a vow that I was going to WASTE NONE this time - hence round 2 of Green Smoothies.

And I'm a convert!

Follow a few simple rules (like NO red fruit - if you want it to look appetizing) and you too can be enjoying your very own chartreuse cocktail. Here is the recipe I got online, but altered. I started gaining confidence once all the kiddos were smiling and drinking. And for the non-smoothie lover (me) I REALLY like this type - I think because the spinach adds an earthy flavor that balances the sweetness. So go ahead and give it a try!

Plus now I'm down to 3/4 a bag of Enormous Bag O' Greens. More spinach recipes to follow!

p.s. The model in the photo shoot was wearing GREEN already so I grabbed her for a few shots - I just HAD too.

GREEN SMOOTHIES

Combine the following in your Vitamix, and blend for 1 minute. If you don't have one you are INSANE and should go here and buy one using this code 06-004169 for free shipping. Ok, now that is out of the way....

4 - 5 cups raw spinach (about) - kinda hard to measure leaves!
1 banana (frozen or not)
1 apple (peeled)
1 orange (peeled)
1 cup water
1 cup ice
a few tablespoons of sweetener (sugar, honey or agave etc.)

I subbed out the apple once for a few slices of honey dew and it was rad!! Just keep the fruit in the green/yellow family: green grapes, kiwi etc.

2009-09-04T12:30:00.000-07:00

Kids are back in school. And so here I am taking a few minutes to blog. I am busier than usual lately so my posts may be sparse - but I will try!

Here is what I've been eating for lunch EVERYDAY for the past 4 days. It's been 90+ degrees and I haven't felt like cooking. I think I could eat this everyday. Forever.

Fresh Pita & Veggie Pockets
Fresh Pita
Your favorite hummus
Persian cukes and red bells

Wowee! Instant Oatmeal

2009-07-05T20:31:00.000-07:00

I have to give my friend Melissa props because she has an amazing knack for finding out how to make some really cool things. Like the watermelon mint julep she made me recently, and this yummy instant oatmeal recipe (that she emailed me 3 months ago.)

As I was planning meals for a camping trip we are taking later this month, I thought this oatmeal would be the perfect thing to bring along and have on hand for breakfast or snacks - my kids love the packaged kind (which I will usually bring on camp outs), but it is expensive and has a lot of unnecessary ingredients. I think the addition of the salt and other spices really adds that umph! Taking it from regular old oatmeal to the "mmmm...mom-can-you-make-this-everyday?" kind.

Instant Oatmeal

Mix together in a big bowl:
4 cups quick oats
2 cups quick oats (chopped until coarse in a blender)
1 cup brown sugar (or you can use less)
2 tsp salt
3 tsp cinnamon
a couple dashes of mace

You can add flaxseed, wheatgerm, dried apples or other dried fruit, slices almonds or other nuts. I was thinking pumpkin pie spice would be super yummy too! Share your favorites with me!

We Love You Grandma Clara!

2009-06-27T21:52:00.000-07:00

Lately, I have been feeling so appreciative that I have lived long enough to finally appreciate the wisdom of my Italian Grandmother and her excessively frugal ways. I found this sweet series of YouTube videos today and had to share. This are the type of meals my Grandma would cook us. She would call them "Poverty Meals."

In Grandma Clara's videos, she says that they ate tons of potatoes or pasta with veggies. It was cheap, filled the hungry tummies and was healthy. They ate meat very sparingly only on special occasions. No wonder she's lived to be a very spunky 93, and my Italian Grandmother is now 94! It's the rich, processed American diet that puts us in our graves early. Amen to grandmothers everywhere who are sharing their wisdom with us so we can pass it on to our children and grandchildren.

Quinoa Salad with Lime-Cilantro Dressing

2009-05-26T12:37:00.000-07:00

Yesterday being Memorial Day, our family attended our church's annual Memorial Day Picnic. I decided to try this recipe that I got off the McDougall website because when I read down the list of ingredients it contained all my favorite things: fresh corn, colorful bell peppers, avocado, artichokes, etc. the list goes on...and on (literally, there are so many ingredients!) While each ingredient is appreciated for its unique role, ie. the sweet chewiness of the dried apricots, I don't think that leaving out a few for lack of accessibility would harm it much. I kept getting comments all day from people who really enjoyed it (and when you bring a healthy salad to a potluck, it better be able to hold it's own against its high fat competitors!)

I served it alone yesterday as a side salad. But today I had the urge to wrap it up in some of these buttery lettuce leaves that were waiting to be used in my garden. The variety is called Red Deer Tongue. It reminds me of butter lettuce - but you could also use iceberg or whatever you have. Great success. I loved the cool, crispy crunch this added to the salad - I will be making this many times this summer, I can already tell. It's a great make ahead dish too as it was very tasty the second day.

I did not have sun-dried tomatoes or quinoa. So I used 4 cups of pre-cooked Five Grain Pilaf that I had in my freezer and omitted the sun-dried tomatoes. The Lime-Cilantro dressing is SO delicious, I am excited to have yet another fat-free dressing that I love! Here is the recipe exactly how it appears on the McDougall website:

Quinoa Salad with Lime-Cilantro Dressing
By Roberta Joiner

Roberta made this delicious salad during our last 10-Day McDougall Live-In Program and when I sampled it, I immediately asked if I could print the recipe in the newsletter. She says you can also make this with 4 cups of any leftover grain that you have instead of the quinoa, if you wish.

Preparation Time: 30 minutes
Cooking Time: 15 minutes
Resting Time: 20 minutes
Servings: 8

2 cups uncooked quinoa
4 cups water
8 dried apricots, finely diced
¼ cup chopped sun-dried tomatoes
2 ears of corn, cut off cob
6 small green onions, sliced in rounds
2 tomatoes, diced
1 cucumber, diced
½ cup finely diced colored bell peppers
1 can artichoke hearts or bottoms, drained and chopped (reserve 2 bottoms for the dressing recipe below)
¼ cup toasted slivered almonds
1 avocado, chopped

Toast the quinoa in a dry skillet for a few minutes. Add boiling water, apricots and sun-dried tomatoes. Cover and cook over low heat for 15 minutes. Add the corn kernels and let rest for 10 minutes. Transfer to a fine mesh strainer and allow to rest for another 10 minutes so it is well drained. Transfer to a large bowl. Add the remaining ingredients and mix well.

Dressing:
2 artichoke hearts or bottoms, chopped
1 bunch cilantro, rinsed well, stems removed
4 stems basil, rinsed, stems removed (optional)
1 tablespoon honey or Agave nectar
½ cup rice vinegar
¼ cup red wine vinegar
juice of 3-4 limes

Place all dressing ingredients into a food processor or blender and process until well mixed. Taste and adjust seasonings as desired, adding salt to taste (optional). Toss with the quinoa mixture and serve. The grains will absorb some of the tartness of the dressing, and it will seem milder when served with the grains.

Baked Oatmeal

2009-05-20T12:24:00.000-07:00

I'd like to introduce you to our newest favorite way to eat oatmeal. A friend of mine put this recipe on her blog. (Thanks Kristin!) Most baked oatmeal recipes call for eggs and butter - as does this one - but leaving it out omits 27 grams of fat and 272 mg. of cholesterol! I've never tasted the "original" but the "McDougallized" version is SO delicious, I don't even want to know what I'm missing. Even though this is technically breakfast no one's going to arrest me for having a 3 o'clock snack - This tastes better than ANY fat free oatmeal cookie! Mmmm! And all my kids like it...all except picky hubby who prefers most of his food very plain.
Without further ado, here it is:

Baked Oatmeal

3 Granny Smith apples, peeled, cored and sliced or grated

2 cups regular or quick oats
1/3 cup brown sugar
1 Tablespoon ground flax seed meal
1 teaspoon baking powder
3/4 teaspoon cinnamon
1/4 teaspoon ginger
1/8 teaspoon nutmeg
1/8 teaspoon salt

2 cups soymilk ( I always dilute my soymilk, so I used 1 1/2 c. soymilk + 1/2 c. water)
1 teaspoon vanilla
1 teaspoon pure maple syrup

In 8 X 8 square or round 2 quart dish, lay apples on bottom. Pile on oat mixture to cover. Carefully pour milk mixture over oats to cover. Sprinkle with course sugar. Bake for 35 to 40 minutes. The last 5 minutes I like to broil the top so it gets real crispy -but we like crunchy over here. You can have fun trying other fruits, nuts, or spices as well. Please share your creations!

Pineapple Salsa

2009-05-17T07:59:00.000-07:00

I am obsessed with this stuff! I am dunking carrots in it, warmed corn tortillas, drizzling over my salad and even on my baked potato! If you have never tried to make homemade salsa, you have to now - and you will never go back to store bought.

Here is my favorite salsa recipe, to make the tomato version just sub out the can of pineapple for a can of diced tomatoes, juice included. Or you can click here for a print out version.

Pineapple Salsa

1 15 oz. can pineapple chunks, liquid included
1/2 bunch cilantro
3 green onions, use all of the white and 1/4 of the green
1/4 jalapeno - more for spicier but add it gradually, all peppers vary in heat!
1 clove garlic
1 teaspoon salt

Put all ingredients in blender and blend until desired consistency. We like ours smooth with no chunks.

Enjoy!

3 - 2 - 1 Salad Dressing

2009-04-15T20:17:00.000-07:00

I don't know about you, but finding a fat free salad dressing that tastes great can be a challenge. I usually end up making my own (which can consist of boiling and stirring to get it thick using cornstarch) or just drizzling a bit of good balsamic straight on the leaves. And if money were no object, I would have a bottle of 15 year aged balsamic in my cupboard at ALL times. Usually I settle for Trader Joes's aged balsamic and it's pretty good. (Although trying that 15 year aged one has forever left me a balsamic snob)

Here is a salad dressing that you can mix up in minutes. Made from ingredients you probably have on hand right now. That has NO fat, tastes great, and will even stick to the leaves of your lettuce with out doing the cornstarch thing.

I think I found this recipe on the McDougall Discussion Board but I can't be sure. It was a few weeks ago and I was surfing all over the www. looking for a new salad dressing. So if you know where I got this from please leave it in the comments so I can give props accordingly.

Here's what you do:

3 - 2 - 1 Salad Dressing

3 parts pure maple syrup
2 parts balsamic (or try any kind)
1 part Dijon mustard (or try other kinds)

Whisk together above ingredients and viola! there you have it!

I remember seeing a few variations, like 2 parts vinegar and 3 parts maple syrup. You can experiment to see what you like best. Leave your comments (and any other yummy fat free dressing recipes) so we can share ideas.

On a side note, stop by VEGAN DADs website and check out his Vegan Sausages. They are AWESOME!! Totally grill worthy, even amongst a crew of meat lovers! (Everyone loved them!) I will definitely be making these a lot this summer for barbeques. My family would have liked them if they were sausage lovers (which they're not!) Dang. But no worries, I will make them just for me...And maybe a few lucky neighbors. Oh yeah, they already got the recipe and made some themselves!!

Potatoes, Potatoes, Potatoes.

2009-03-23T20:48:00.000-07:00

One of the reasons this blog is named after potatoes is that they are extremely versatile, very nutritious, and they fill up hungry tummies quite nicely! One of my favorite ways to make a dollar (and a meal) stretch is to buy a 10# bag of Russet potatoes for $2.97 and try this during the course of a week:

Dinner #1 - Garlic Mashed Potatoes, Veggies, and Garlic Bread

I peel, chop and boil a 10 pound bag of russet potatoes. This will make enough potatoes for 3 different meals. You can add as many whole garlic cloves as you want - I use about 7-10. Then I use a hand beater to whip them up nice and creamy, using only soy milk, salt and pepper. No one ever complains there is no butter in them, they can't even tell!

We will also have corn on the cob, steamed broccoli, peas, asparagus, salad or whatever I have on hand as the "sides." Then I will make the kids some garlic bread and my hubby and I will have warmed bread. Viola! A dinner that makes everyone happy - and full.

Dinner # 2 Spud Tacos
My kids LOVE these! They usually have 2 - 4 each. I use a bit of oil to brown theirs, but I just use a tiny shot of spray oil for my hubby and I. Serve with rice and beans or salad & veggies. I got this idea from a favorite restaurant of mine called Mother's Kitchen.

Dinner #3 Homemade Gnoucci
I already posted recently about these. Again, another crowd pleaser!

One food. Three different ways. But there are a million more ways to eat a potato. What's your favorite way?

Grandma's Peasant Soup

2009-03-13T10:16:00.000-07:00

Yesterday I was coming home from an activity with my four kids in the car. It was dinnertime already, and they were hungry. To top it off, I had no idea what I was going to make. We were approaching the familiar intersection near our home and my daughter called out, "Taco Bell! I'm staaaarving!" The thought crossed my mind.

Everyone fed for twelve dollars.
I could get a cheeseless bean burrito.
No preparation.
No dishes.

Car veers left...and....

"NO!" "You can whip up something." Insert devil on shoulder: "But I'm tired and I think I feel a cold coming on and..." "You can do it! Most people in the world don't have fast food!"

My concious won. And within 20 minutes I had a healthy, cheap, meal on the table that ALL the MEV's (meat-eating vegans) loved. It was nothing gourmet, nothing earth-shattering, just something I learned from my Italian Grandmother (who is now 91).

Grandma was born in 1917 and was 12 years old when the Depression hit. She remembers that she NEVER complained what was for dinner. They were lucky to have food at all. And when things got a little better, she remembers her father eating an apple every night before he went to bed. That was their "treat." So it is with fond memories, I share this recipe with you. Not to "WOW" you with my culinary skills - but to remind us all that we can make something out of almost nothing - and with the state of the economy, I think we can all be schooled a bit by Grandma about surviving hard times.

Grandma's Peasant Soup
Whether your poor on cash, or time, this soup will warm your soul and fill up hungry tummys.

Ingredients

6 cups vegetable broth, or 6 cups water plus 6 teaspoons vegetable bouillon
2 heads broccolli, or other veggie: spinach, zucchini, other squash
2 cups cooked pasta (we like shells) or rice

Directions

I'll be honest, I completely guessed on the measurements for this soup. The truth is there IS no recipe. You use what you have on hand. Whether it's broccoli or yellow squash, brown rice or pasta shells. The idea is, a brothy soup with pasta or rice, and veggies.

Cook your pasta as indicated on package, or use leftover pasta or rice. Bring the vegetable broth to a boil. Once boiling, add the vegetable and cook for about 2 minutes. (If using spinach, just turn off the heat once you put it in.) Ladle soup over bowls of rice or pasta. For the kids, I cut up the broccoli into smaller pieces once in the bowl.

Garnish with soy parmesan, or if your at my house - the MEV's (mostly eating vegans or meat eating vegans ie. my kids and husband) use the real deal. Serve with crusty bread or toast.

Printable Version

Veggie California Rolls

2009-03-06T12:46:00.000-08:00

I have been on a major California Roll kick lately. So I thought I would share how I do it, since the more I mention it, the more I find people love them, but never thought to make their own. They are very easy and inexpensive to make - you'll never pay for them again! Plus...brown rice & raw veggies?? It couldn't get any healthier. But some how your brain thinks it's way more special. And it is!

Veggie California Rolls

Before you begin, gather these items:

* short grain brown or white rice, hot cooked, or leftover
* seasoned rice vinegar
* Bamboo mat (you can purchase one at a regular grocery store - in the Asian section)
* Nori (Japanese seaweed, sold in sheets...buy same place as above)
* Assorted veggies (I like carrots, cucumber, spicy sprouts and sometimes avocado)
* small dish of water to dip fingers in
* soy sauce and wasabi (a green spicy paste used in Japanese cooking)
* sesame seeds (optional)
* pickled ginger (optional)

Cut up your veggies into thin strips. I used carrots, cucumbers, Daikon sprouts (which have a radish-like spiciness to them), and avocado. Make sure to scoop out the cucumber seeds before you slice. You can peel the cukes or leave unpeeled.

Lay your mat out on a flat surface or cutting board. Place 1 sheet of Nori on your mat shiny side down. (This is just so the pretty part is on the outside)

Heat up your rice by placing in micro, covered, so it gets hot and steamy.

Put 1 cup of rice per roll you want to make, in a big plastic bowl. Use 1 tablespoon rice vinegar per cup of rice. Stir rice with wooden or plastic spoon while it cools. This will get the starches going and create a very sticky rice - which you want in this case.

Spoon 1 cup of rice onto Nori and spread out, leaving an inch or so at the top so it can seal. Dip your fingers in the water to prevent them from sticking to rice. Press firmly making a nice thin rice patty on top of the Nori.

Place vegetables at the end closest to you. You will get to know how much you prefer - including more or less rice. The more fillings, the bigger the roll.

Dab the end of the roll (the part you left without rice) with some of the water from the dish (this will seal the roll together.) Without rolling the mat UP with the roll, use the mat to help you roll it tightly. For a video explanation, check out youtube!

Slice into 1" segments with a sharp knife. (I don't own a sharp knife -ahem- so I use a serrated bread knife)

Serve with pickled ginger, soy sauce, and wasabi. You can add some wasabi to the soy sauce for a spicier dipping sauce.

I could eat these every day! They store great in the fridge and are a quick healthy pick-me-up snack for a famished Mommy after school. Or a gourmet meal served with miso soup and terriyaki veggie bowls. Rock and Roll!

Groovy Granola Bars

2009-02-22T09:51:00.001-08:00

I love packing lunches for my kids. Ok. That's a lie. But I do love sneaking healthy snacks into their lunches. I could say that they prefer nutritious salads and lots of veggies in their lunch, but that would be a lie as well. Come on, they're kids... and this is what I usually pack them:

* A sandwich, either peanut butter & honey, jelly, or banana OR a tasty muffin.
* Sliced apples or grapes.
* Something salty, like stick pretzels & peanuts or Sun Chips.
* And... something in the "goodie" category. This usually consists of some homemade "healthy" cookie or bar- which at times is not so healthy - because it contains a considerable amount of Earth Balance.
Side note: If I put carrot sticks in their lunch they don't eat them - so I feed them their veggies at home where I can make sure they don't wind up in the bottom of the trash can. (Which at times they do anyways!)

A friend of mine gave me this fun lunch box granola bar recipe. It originally called for 1 egg, 1/4 cup oil and 3/4 cup brown sugar. I adapted it by using 1 1/2 teaspoons Ener-G egg replacer, 1/4 cup natural peanut butter and 1/2 cup brown sugar.

The result? Mmmm... you decide!!

This is a fun recipe to tweak and find your favorite variation. You can use coconut, different dried fruits and nuts, the combinations are endless. Substituting the peanut butter for the oil creates the perfect "glue" for all the little extras you add.

Groovy Granola Bars

¼ cup natural peanut butter
½ cup brown sugar
½ cup honey
1 teaspoon vanilla
1 ½ teaspoons Ener-G egg replacer
1 cup whole wheat flour
1 teaspoon cinnamon, optional
½ teaspoon baking powder
¼ teaspoon salt
1 ½ cups rolled oats
2 cups crispy rice cereal
½ cup golden raisins, or equivalent

In large bowl, combine peanut butter, brown sugar, honey, vanilla and egg replacer. Add flour, cinnamon, baking powder, and salt. Mix well. Stir in oats, cereal, and raisins. Spray 9 X 13 inch pan with oil spray. Press mixture into pan. For chewy bars, bake 20 min -for crunchier bars bake 30 min, both at 350 degrees. Let cool and then slice into 16 bars.

You can reduce the sugar to your liking as well. Experiment to find your families favorite. My kids love them with chocolate chips, of course!

Spinach, Black Bean, & Rice Enchiladas with Authentic Red Sauce

2009-02-11T10:29:00.000-08:00

I really wanted to enter Susan V's Vegetable Love contest this year. But with family staying with us from out of town, I forgot and now might be too late! 11 hours to be exact. I'm going to enter anyways but I don't think she'll put it in...we'll see. (Please, oh, please!) There. I thought a little begging might help.

Update: She did add my recipe to the bottom of the post. I'm not in the contest, but my recipe is there for all to see! (Thanks Susan!!)

This enchilada sauce recipe comes from my friend, G. Valdez' great grandmother. It is authentic baby!! So if you love enchilada sauce (which I do), then you will love this recipe. It is incredibly easy! This is what the chiles look like that you need to purchase. One bag makes one recipe.

Spinach, Black Bean & Rice Enchiladas with Authentic Red Sauce

Authentic Red Enchilada Sauce

1 bag of dried California Chiles (about 10 in bag)
cooking liquid from chiles (enough to equal 5 cups when all ingredients are added)
1 3/4 teaspoons salt
1 teaspoon cocoa
5 cloves garlic
1/2 teaspoon sugar (not in the original recipe, but added for good measure)

1. Break off the stems of the chiles and remove all seeds.
2. Place chiles in pot and fill the pot with water.
3. Bring water to boil and cook for 20 minutes, until chilies are tender.
4. Strain out chilies, but reserve the water.
5. Place chilies in blender (or Vitamix : )) along with the rest of the ingredients, then add enough cooking liquid to equal 5 cups total sauce.

Assembling Enchiladas:

1. Dip corn, low-fat flour or low-fat whole wheat tortillas in sauce -
2. Lay fresh spinach leaves down first. Followed by your favorite Mexican Rice (or use my recipe), then top with a spoonful of canned black beans (liquid drained)
3. Roll up and place in a 9 X 13 pan. You can cover and refrigerate at this point. Saving the last step until right before you eat.
4. Ladle additional sauce over enchiladas and bake at 350 degrees for 20 min.

Added Tip: Because you don't fry the tortillas in oil, they tend to soak up a lot of sauce when you bake them. Next time, I will bake them with very little sauce, reserving the rest. Then before I serve them, ladle the warm sauce over the enchiladas resulting in a moister enchilada with more sauce on top instead of baked in. They were still delicious, however - I just like it more saucy!

Jenn's Mexican Rice

1 yellow onion, chopped
6 cloves garlic, crushed
1 red bell pepper, chopped fine
2 cups short grain brown rice (or your favorite rice)
4 cups vegetable broth
1 teaspoon cumin
1 teaspoon sugar
1/4 cup fresh cilantro
1 cup frozen corn
1/2 cup salsa (fresh is fine)

1. Saute onion and garlic in a few teaspoons of water or a quick shot of non-stick spray - until golden.
2. Add the red bell pepper and saute till soft.
3. Add the rice and stir until rice begins to brown.
4. Add liquid, cumin, sugar, and salsa.
5. Bring to a boil, then lower heat and cook for 25 minutes or until all liquid is absorbed.
6. Add corn and cilantro. Season with additional salt and pepper, if needed.

Happy Valentine's Day!

Instant Breakfast Rice

2009-01-31T22:07:00.000-08:00

Lately, I'm a big fan of quick and easy. The spring cleaning bug is hitting me early this year (probably because of the summer-like weather we've been having - ugh!) and I just don't have the time or energy to be trying lots of new dishes when I'm trying to clean up the effects of a busy winter season. So...I've been eating lots of short grain brown rice (my absolute favorite grain - below) various different ways.

One of my favorite ways is in this recipe that I got from a friend (thanks KJ : ) and then "McDougallized" it. Using rice as a breakfast grain may sound strange to you , but actually it has been around for ages. We just aren't used to seeing rice on the breakfast table here on the west coast.

Instant Breakfast Rice
Try replacing your daily bowl of oatmeal with this warm and cozy comfort food. And if you get a sweet tooth after dinner - why not have another?

1/2 - 1 cup leftover short grain brown rice
sprinkle brown sugar and cinnamon
add a dash of vanilla (or not)
Top with your favorite non-dairy milk (use a little; or more for creamier rice)

Optional:
fresh grated apples
dried raisins, cranberries, or cherries

Heat in microwave for 2 minutes.
Enjoy!

This is fast becoming my go to, even over cold cereal - which I love! Today I made some even without the milk; Just heated up some rice, added freshly grated apples, cinnamon & brown sugar...viola! It was simple, tasty and virtually mess free. Let me know what combinations you some up with!

Homemade Gnocchi

2009-01-14T11:32:00.000-08:00

Have you ever tried to make Gnocchi?

I guess I'm into international cuisine this month, well, always. I love dishes from other countries, and in this case Italy. But actually, gnocchi are quite popular in our neck of the woods. Even Olive Garden now makes a Chicken Gnocchi soup.

We have always enjoyed these in our family. I loved them as a child (my grandmother is full Italian.) Also, my husband lived in Argentina for 2 years and fell in love with them while there. But I had never made them homemade, only store bought off the shelf or frozen. What took me so long?

Homemade gnocchis are tender, melt in your mouth, potato dumplings - sturdy enough to handle a red sauce or delicate enough for an addition to a brothy soup. I even attempted to make some for my husband on our first date. I bought the already prepared kind- all I had to do was boil water people! And I burned them to the bottom of the pan!!

I found this recipe online and adapted them to make them vegan. (All I had to do was omit the egg.) I happened to have some dehydrated potatoes, so I figured, why not? The result was so amazing that I will NEVER buy them from the store again. The whole family agreed.

Gnocchi are easy and fun to make with your kids or family. They freeze super well. (Just layer them between paper towels or wax paper) And they are very versatile! Don't let the little rolling out work scare you. Put on some music and go to work. I found the process very methodical and relaxing.

Homemade Gnocchi

1 1/2 cups dehydrated potato flakes (or 2 cups mashed potatoes, cold, leftover is perfect)
1 1/2 cups hot water (omit the water if using leftover mashed potatoes)
2 cups all-purpose flour
1/2 teaspoon salt (omit the salt if mashed potatoes were already seasoned)

Mix together the potato flakes and the hot water in a large bowl. Sprinkle with the salt. Add the flour and kneed until combined. It will be crumbly at first, but will form a nice dough after about 1 minute of kneading. Roll into thin ropes (using a bit at a time) and cut each rope into one inch segments. Roll a fork over each one to make prong marks on the gnocchi.

note: I am planning to try using fresh mashed potatoes soon, and will report if it's worth the extra work!

To cook:
Boil a pot of water in a medium sized pot. When the water comes to a boil, add the gnocchi. Stir every few minutes. When gnocchi floats to the top, they are done. Strain and serve with favorite pasta sauce, or add to soups in place of noodles. Yummy!!

I made a batch of homemade marinara sauce for the kids & hubby
and just added some sauted mushrooms and olives to my own dish.

UPDATE: I just made them again tonight with leftover mashed potatoes (not dehydrated). I used 2 cups potatoes to 2 cups flour. I didn't think they could be better, but they were even MORE tender than before. If you have leftover mashed potatoes to use up, there is no time difference. Make these!

Ebelskivers

2009-01-09T22:40:00.000-08:00

Have you ever had an Ebelskiver?

Some friends of ours introduced these to us a while back and as I was thinking of something yummy and special to make for New Year's Day Brunch, these popped into my mind. After a little research on the world wide web, I realized that I could just use my standard pancake batter recipe. I'm sure the Danish would cringe at my rendition - but really, I don't need anything better than this, it was an all around crowd pleaser!!

Vegan Ebelskivers
You'll need an Ebleskiver pan to make these. They taste like mini donuts!

1. Follow the recipe for The Best Fatfree Pancakes or Waffles Ever
2. Heat Ebelskiver pan over medium heat.
3. Spray with non-stick spray (may need to add a bit more oil if pan is new and unseasoned.)
4. Pour batter into "holes" filling to top, but not over flowing.
5. Cook until golden on one side, then flip over using a wooden skewer to continue cooking.
6. Serve with powdered sugar and/or a variety of jams.

These ones were made using only non-stick spray

These ones, I poured a bit of oil in each "hole" - ya know, for the non-McDougallers

What a fun, special treat - we will definitely be making these again!!

Hummus, Tabbouleh, and Phyllo

2009-01-03T10:56:00.000-08:00

New Year's Eve turned out to be a yummy spread of Middle Eastern cuisine, none of which I had planned to make until about 2 hours before. We were just going to order pizza for the kids and another family that joined us. But after making a trip to our local Middle Eastern market and purchasing some fresh pita bread, I got the bug. The cooking bug.

I started out making some home made hummus and slicing up some veggies. I added smoked paprika, fresh garlic and lemon to the hummus. I add only 1 tablespoon of tahini per can of garbanzos to keep the hummus low-fat.

Then I made some Tabbouleh from a package (I've tried from scratch before and it was blah). The Tabbouleh was very tasty topping a pita triangle spread with hummus.

When I was at the market picking up the pita and veggies, I saw they had a big package of blackberries for $3.29! I got them thinking that at the very least I would use them to top a bowl of oatmeal.

After making the hummus and Tabbouleh, I remembered I had some phyllo dough in the freezer that I had always been afraid of using. Today was the day. I had seen a recipe on FatfreeVegan.com for Blackberry-Lime Tartletts which fit into my theme merely because they used phyllo dough and I had purchased the berries at the Middle Eastern market! The tartletts were divine!! Light, fruity-sweet, with a touch of tart - a perfect nibble (which I nibbled on all night) - never feeling that uncomfortable fullness of a rich holiday meal. Susan, you are a genius!! How can I ever thank you for all your yummy recipes?

Lastly, I had some left over phyllo dough from the tarletts that I wanted to use up, so my daughter helped me find a yummy filling. Again, on Susan's website. We used the Spinach and Artichoke Pie recipe and instead tucked them inside squares of phyllo we folded over to make into triangles. My daughter and I thought they needed a dipping sauce and after trying a few, settled on a honey-mustard (yellow mustard & brown sugar) sauce which went over very well.

Overall I loved working with phyllo dough! I don't know what I was so scared of. It is flakey and tender, but naturally super low in fat. Making it a perfect choice for subbing out rich pastry-type doughs in desserts, appetizers or more. A few tips on working with phyllo that I learned.
1. Keep it moist. If you have it out on the counter cover with a damp paper towel or cloth.
2. Use about 5 layers to make good "crust"
3. Spray lightly between layers with canola oil - every layer, or just the top and bottom. Have fun Experimenting.

I don't have pics of the Spinach and Artichoke Triangles, it was too dark when I made them, and they were gone that night.

Writing this post reminds me of the children's book entitled, "If You Give A Mouse A Cookie" Of which my book should be called, "If You Give A Gal A Garbanzo"

Chili Sin Carne

2008-12-09T10:47:00.000-08:00

If you haven't noticed, up until now I haven't had a classic chili recipe in my collection. I just hadn't found one that I liked yet. I've tried tons out on my crew, but they (and I) were left dissatisfied. I challenged my Bro to find a good recipe - since he lives near Kansas City, the capital of BBQ, maybe there is some great recipe that minus the meat would surely satisfy. He out did my expectations. And for this I will ever be grateful. He brought the excitement back into vegan chili for me.

There are a few key "secret ingredients" that I'm sure you will find interesting, including my latest obsession: wheat berries. In my previous post I wrote about pilaf and it's many uses - well, wheat berries by themselves, have a variety of uses as well. I cook them in a rice cooker the same way as the pilaf. You can freeze them as well (infact, they separate easily when frozen, so you can pull out a cup at a time) The addition of wheat berries to this chili gives a chewy texture that resembles meat - and quite frankly has fooled some meat-eaters already. That's the fun part for me!

Chili Sin Carne

2 onions chopped (1 1/4 Cup cooked in at beginning. ¾ cup added for crunch at end)

4 cloves garlic minced

2 cans pinto or chili beans, drained

2 cans black beans, drained

2 small cans tomato paste

1 can diced tomatoes (I pulsed mine in processor, you decide)

¾ cup fresh cilantro

1 Tablespoon brown sugar

1 tsp cumin

1 Tablespoon cocoa

1 teaspoon cayenne (I had to omit this, too spicy for me)

1 teaspoon coriander

1 cup strong decaf coffee (I used Postum or Pero - just add 1 Tablespoon per cup of water)

2 teaspoons salt

2 cups cooked wheat berries

Saute the onion in a medium pan until lightly browned. Then add the garlic for a few minutes. Add all other ingredients and bring to a simmer. Serve and Enjoy!

This chili is so rich in flavor, you will not notice anything missing.

I left the cilantro out because I didn't have any on hand. My bro told me not to leave it out, as cilantro is a main player, and should always be invited to the party. Next time I will put it in.

I just have to end by telling you how I ate my chili. I made a batch of fries using my favorite method from Susan Voisin. Then I put this chili over the fries and garnished with some homemade lower fat hummus. It was so yummy!! I got the idea from eating out at the Native Foods restaurant, this is how they serve their chili fries. (But theirs are way higher in fat with actual fried potatoes!) This was a close second and very satisfying. What's your favorite way to enjoy your chili?

5 Whole Grain Pilaf

2008-12-02T11:18:00.001-08:00

My big bro has a new favorite love and her name is Kashi. She makes his favorite cereal, and now his favorite grain pilaf. Called: 7 Whole Grain Pilaf. Which my bro had to buy online after discovering his store no longer carried it. (They live in the boonies...) He payed $27 for about 36 cups of cooked grains. That's 75 cents a cup. I ran out to the store last night and picked me up some to try ( I can't resist a recommendation.) My verdict is that it was tasty, but for the price, I could make my own. I love a challenge, so when I woke up this morning, after a night of dreaming about pilaf, I threw a bunch of grains into the rice cooker, and Voila! 5 Whole Grain Pilaf....or Six, or Seven, depending on how many varieties you have laying around. Here is the basic recipe:

5 Whole Grain Pilaf

3 parts short grain brown rice (short grain is chewy, long is not - use short!)
1 part quinoa
1 part spelt berries
1/2 part wild rice
1/2 part bulgher wheat
For my "part" I use the little clear cup that came with my rice cooker, it's almost 1 cup.

Place grains in rice cooker. Fill water to the top of your middle knuckle (called Mt. Fugi- I learned this on a cooking show) when you lay your hand on top of the rice. Makes about 8 cups. Store in fridge or divide up and store in freezer until needed. Reheat by adding a few tablespoons of water, if needed.

The result was a chewy consistency, nutty flavor, and overall yummy mouth sensation! I am going to do some experimenting using this pilaf in place of meat substitutes (cheaper and healthier) - because the chewiness mimics meat. I estimate it cost me maybe $1.oo to make 8 cups, which is about 13 cents a cup.

Some ideas for uses are: Top with soups or stews, add to salads, use as a meat substitute in tacos or enchiladas, top with Marinara sauce, the list goes on. Tell me your favorite use!

Use your imagination, you don't have to use the same grains I did. I can't wait to try: lentils, kamut, Israeli couscous etc. I'll probably make it different every time.

Oh, and thanks big bro for getting my brain going...

Nearly Instant Thai Coconut Corn Soup

2008-12-02T10:31:00.000-08:00

So my brother has been "McDougalling" for 5 weeks now, and has lost 19 lbs! He has basically been eating brown rice & beans, cereal, more rice topped with assorted soups/sauces and some limited amounts of fruits and veggies (he's not a big produce fan.) All in all he LOVES this way of eating over his traditional "Atkins-type" plan of loosing weight he always resorted to. He says he feels great eating like this. Improved energy, digestion and satisfying meals are amongst his list of pros. Problem is, he is staring to get a little bored. (Which can happen if you don't get creative in the kitchen) So my brother enlisted the help of his sweet wife (who started McDougalling yesterday) and the two of them created their very first (although I'm sure the first of many) "Big Bro Modification" recipes. They took this recipe for Nearly Instant Thai Coconut Soup, from my website, that I took from Nava Atlas' cookbook Vegan Express - and made a few delicious changes.

Morgan Modification to Nearly Instant Thai Coconut Corn Soup - mmm...this is sooo good!!

First off, only add 2 cups of rice milk (I used soy) - this makes it thicker, more chowder-like, then add 1 large or 2 small diced pre-cooked potatoes (I put mine in the micro, removed the skins, then diced), and garnish with chopped jalapenos (and cilantro as noted in original recipe)
Serve over Kashi 7-grain Pilaf, or your favorite grains.

Kale. It's what's for dinner.

2008-11-18T20:02:00.000-08:00

Almost.

My poor kids. Tonight I made baked whole yams & sweet potatoes, rice, homemade wheat bread - made earlier in the day...

and kale.

They've eaten it before, but it's been awhile. Oh, I told them how good it was for them...
how it is quite possibly the most nutritious food in whole galaxy
how Superman was probably fed it as a child
how it would fight off all the germs trying to fester in their body from school today
and how after all THAT it doesn't even really taste THAT bad...

They didn't buy it.

But they all ate it.

Except the youngest, who truly gagged and was almost crying with the green stuff hanging out of her mouth.

I told her fine go and spit it out.

Oh, the untold truths of the dinner table.

McDougall's Maximum Weightloss Program

2008-11-18T16:36:00.000-08:00

...and how I made it work for me.

I have several friends and family members who have used the MWL Program with great success to lose unwanted body fat. There is more than one way to make it work for you, but since I get asked so often, I decided to outline how I did it without spending lots of money -and while still feeding the rest of my family.

(For a full explanation of the MWL, go here - recommended, as this post is NOT comprehensive)

Here is a quick overview of McDougall's MWL Program. Nothing faddish. Still eating a starch based diet, just limiting flour products and processed sugar - until you loose the desired body fat, then you can go back to the Regular Program.

Warning: It takes a few weeks for your taste buds to get used to not eating added fat.

So give yourself some time.

I promise, you will start to really enjoy the flavors of simply prepared meals. But it is really important to make sure you are eating enough starches (potatoes, rice, corn) so you are feeling satisfied and not starving!

If you are a beginning cook, or just don’t enjoy it or have the time, here are some ways to still practice the McDougall guidelines while minimizing your time in the kitchen.

All of these ideas are things you can pack up and take to work too!

Go to the grocery store and read labels, finding fat free (no more than 10% of calories from fat) & animal product free:

Soups - For example: split pea, minestrone, lentil, chili etc. Or make a big pot of your own for the week.

Sauces - Ketchup, BBQ sauce, sweet chili sauce, teriyaki sauce, hot sauces, hoisin sauce, soy sauce, packaged fat-free gravy mixes.

Rice - brown short grain, brown basmati, white sticky (asian kind), any other ones that you like

Potatoes - all varieties: russet, red, sweet, fingerling etc. , Frozen hash brown style (fat free)

Veggies - Lettuce & other ingredients to make salads (including frozen corn, canned beans etc.), bagged spinach, bagged coleslaw, bags of frozen mixed veggies, or stir-fry type or if you prefer, other fresh veggies

Cereals - oatmeal, high fiber cold cereal

Rice/Soy Milk- for use on puffed whole grain cereals

Cook a big batch of brown rice in a rice cooker or a lot of baked potatoes in the oven, or boiled potatoes on the stove top at the beginning of the week.

For lunches first eat a big salad. Dress it with your favorite fat-free dressing or (my favorite) plain balsamic vinegar or rice vinegar with a little salt and pepper. Then choose a soup, pour it over your rice or baked potato and viola! instant lunch that will fill you up (make sure and eat as much as you want).

For lunches on the run, or in the car, I often packed a plain baked potato cut in half sprinkled with salt & pepper and raw veggies. Sounds super plain - but I got used to it and it was so satisfying - for when I just needed a quick meal on the go.

For dinner, start with another salad. Then for your main dish, heat up frozen or fresh veggies by sauteing them in a non-stick pan with a little water. Adding any fat-free sauce: sweet chili sauce, teriyaki, soy sauce, or crushed ginger & garlic. Eat the veggies over rice for a quick stir-fry. Or, brown hash browns in a non-stick skillet (you can use a little non-stick oil spray, to prevent sticking if you don’t have a good pan). Top hash browns with ketchup, BBQ sauce, or your own seasonings.

Snacks & Desserts: *eat flourless toast (Ezekiel brand) with jam,*Chocolate Love Pudding (a super easy dessert, you can make ahead and eat whenever) - it is high in sugar, but hits the craving and a modest “cheat”, fruit (no more than 2 per day on MWL) - but I ate 3 if I wanted to, and still lost weight consistently. *Raw veggies with fat-free dips/hummus. *Toasted tortilla chips (put corn tortillas in toaster) and salsa. * Popcorn sprayed with Bragg's Liquid Aminos (you can pop popcorn in a plain brown lunch sack in the microwave - put in 1/4 cup kernels micro for 2 1/2 minutes - depends on micro).* Puffed Grain Cereals with low fat rice or soy milk.

Other meal ideas: No-cheese bean burritos, with or without rice. (Can get them at mexican fast food places) , Bean n' Rice Bowls topped with salsa, Whole wheat pasta w/ marinara (not too often on the MWL -maybe once a week) Gnoucchi (pre-made potato dumplings available at Trader Joe’s and elsewhere) w/ fat-free marinara, Baked Potatoes, Yams or Sweet Potatoes with rice and other veggies on the side.

Once you get tired of these meals, then you can start experimenting with different recipes - but this can get you started and keep you going for quite some time - and remain your back up meals for nights/days when you don’t have time to cook.

Of course I cook a great variety of meals, because I love to cook. But if you don't, just find 7 meals you can eat over and over and add new ones when you get bored. You don't have to be a gourmet chef to make healthy food taste good.

Oh, and if you have little carnivores in your house too (still trying to win them over with your healthy ways) it's easy to have butter for breads (I at least try to sneak in Earth Balance - a vegan margarine) or grated cheese for topping soups and tacos, or throw a chicken breast in the George Forman for them. My kids did well very well transitioning to a plant-based diet by doing these few things. I still have a few of their favorites available - and will cook them up a burger once in a while so I'm still their favorite cook.

Items I can't live without...

2008-11-18T15:29:00.000-08:00

Potatoes - All kinds!! Hashbrowns (the shredded kind with no oil added), baked, boiled or mashed, they are filling, comforting and a super healthy food staple.

Corn - Fresh is my favorite, but frozen comes in handy for everyday use. I add corn to salads, tacos, corn bread, and use as a side dish with plenty of thyme, lemon and a dash of sugar.

Bragg's Liquid Aminos - I use this seasoning in soups, on top of rice or potatoes, or my favorite, sprayed on popcorn sprinkled with cayenne pepper.

Rice, Soy, Almond milks - for use in cereal, or to whip up mashed potatoes instead of butter, can be used in any recipe that calls for milk.

Ener-G-Egg Replacer - (It's just potato starch - like corn starch) Use in baked goods to substitute eggs. Available in natural food stores, 112 eggs for about $5 !! Great for food storage. Lately I have been subbing the potato starch for cornstarch and haven't seen a difference in baked goods!!

Gnoucchi - Italian potato dumplings usually found shelf stable or in the freezer section. Top with your favorite marinara sauce, or your own low-fat creation.

Applesauce - Also used alot in baking to substitute fat. I use in my muffin and quickbread recipes alot! I buy huge jars as Costco and never run out.

Puffed Grain Cereals - The healthiest cereal you can buy - cheapest too! I ate this alot when I was on the MWL Program, topped with sliced bananas and a sprinkle of sugar. I like the puffed wheat and puffed kamut the best. Choose whole grain cereals when you can.

Oats/Oatmeal - My breakfast standard. I just vary the toppings on my oatmeal for variety. I could eat it every day! Some of my favorite toppings are: Fresh or frozen berries, bananas, Grape-Nuts cereal, and of course a bit of your favorite sweetener - I just use brown sugar.

Fresh/Canned Soups: If you have the time, make a yummy soup once a week and eat it for lunch on top of brown/white rice or potatoes (all kinds). If you don't have time, then find some healthy low-fat (less than 10% of calories from fat) soups to heat up on the go.

Cocoa - I love chocolate!! When I need a fix, I either make some Chocolate Love Pudding, or some chocolate cookies made with cocoa. I've even sprinkled it in my oatmeal (with brown sugar of coarse) !! I like the brand called "Wonder Cocoa" it has a richer flavor than other brands.

Flourless Bread - Ezekiel's Sesame is my favorite! Great on the MWL Program, if you are cutting back on flours for some quicker weightloss.

Veggie Broth - Available in cubes or powders, essential for soup bases, making gravy, and jsut general all-purpose seasoning.

Seasoned Rice Vinegar /A Good Aged Balsamic - I use as salad dressings with salt and pepper. The easiest way to go!

Homemade Salsa - I love my recipe, but use your favorite one. I make a double batch once a week and we use it on everything. I put it on my salads with rice vinegar, brown rice, corn and beans for a hearty lunch.

Corn Tortillas - Pop a few in the toaster for quick "chips" to dip in salsa - or if you have a little more time, sprinkle with a little water and salt, and broil on top rack for 7 minutes - delicious!!

Spices - Depending on how much you cook from scratch, you will just buy them as needed, you'll find the ones you use most. I have found turmeric (for color) , garlic powder, chili powder, cumin, and a good quality curry to be essentials in my cupboard. Smoked Paprika is on my wish list...

Nutritional Yeast - I mostly use this in Susan Voisin's Mac n' Cheez recipe, it's lovely!! But I'm experimenting with other uses as well.

Moist and Sweet Bran Muffins with Peanut Butter Surprise

2008-10-05T14:26:00.000-07:00

A long time ago in a household far, far, away...there lived four hungry children. When these children came home from school,
they wanted to eat.
eat. eat. eat.
The poor mother was weary from their unsatiable hunger. Until she remembered that what they wanted was sugar. And what she wanted was nutrients. And so they settled on these. And everyone was happy. And satisfied. At least for an hour.

click here for recipe

Honey Whole Wheat (almost) Bread

2008-09-30T13:29:00.000-07:00

I'm reading this book right now called "Angela's Ashes" by Frank McCourt. It is a memoir about his life growing up in Ireland: very poor. It's a heart wrenchingly sad book and I'm not sure why I'm compelled to keep reading. Maybe it's to broaden my horizons about what life is like for others, to have more compassion for the world outside of my small view of things in happyville.

The reason I bring this book up is that this family struggles daily for food, coal to boil water, and every necessity in life. (Partly because his father likes to drink the pints.) Anyways, Little Franky was given a few pennies and bought a "sweet" for himself and he savored every moment it was in his mouth. What would that be like?

We have ease and luxury at every fingertip. Even as I type this post. I have in my view a digital camera, a cell phone, a cordless phone, and a computer. And I think we are broke!! We have gotten SO used to the easiness of life that we think it's actually HARD!

I'm just as guilty. I raised my kids on chicken dinos, mac n cheese, and fishey crackers. And now I balk at them when they turn their noses up at a kidney bean. In an attempt to make life "easier" we have actually made it harder. Our kids aren't satisfied with simple these days. They want physodellic fruity puffs, chocolatey gramwacked squares, and IPODS, PDAS and IMACS. Believe me, I do too.

But I can't help but think, what if we ever have to go through a real depression? I guess we will learn all too quickly what REAL problems are.

But there are times, especially lately, that I want my life, my cooking, my happyville to be simpler. Like on Little House, when the kids would jump for joy if their Pa brought home a piece of honey candy, one for each. I think that's why I bake bread. I feel connected to the past. Connected to Ma and Pa and to the simple times when you went to bed at sundown and you rose with the crow of the rooster.

I love it when the kids come home from school and get excited about the loaves of homemade bread on the counter, hot from the oven. I feel like I'm nourishing their souls.

...just somethings I think about when I'm baking bread. (click for my recipe)

Pumpkin Cinnamon Rolls

2008-09-19T13:11:00.000-07:00

Are you in a baking mood? Man, I am. It must be the cooler days teasing us - fall is here, even though in California it is a mild change, those of us that live her definitely feel the subtleties in the weather. So I have this Sweet Yeast Bread Dough recipe from a cookbook by Bryanna Clark Grogan (who is by the way an amazing culinary genius) and I decide to whip up a batch of her FAT FREE Cinnamon roll dough.

What's that you say? FAT FREE Cinnamon roll dough? Sounds disgusting?
Well, my friend it is indeed not. But you be the judge.
I dare you to try it.

So the first day I made the rolls for the kids
with earth balance, brown sugar, and cinnamon.

They ate. They yummed. I watched.

It wasn't fair.

So here comes day #2. I decide to stop sitting on the sidelines and make some I can enjoy as well. But what could I put inside them that would be moist, flavorful, yet not sickeningly sweet (as sometimes happens when you don't use fat in baking)

TADAA!!!
My hero. Pumpkin Butter. You have been sitting in my fridge for a few weeks now, patiently being spread on toasted Ezekiel bread. It's not glamorous - but it was a divine thing we shared everyday at 3pm. I loved you even then - in your simpler days - but now your day in the hot sun has come at last!

After making the dough, follow the directions for rising in the fridge overnight. Don't skip this part - the dough does need to be cold to work with.

Next, divide the dough into 2 equal parts. And roll out about yay big.

Next spread on luscious topping of choice. (Enter Pumpkin Butter stage left)
I also sprinkled a little brown sugar and cinnamon. But wouldn't a bit of pecans or walnuts be good? mmm...

Or, for the kids, hubby (or you) the traditional: butter, brown sugar and cinnamon. I used Earth Balance for the butter.

Next, roll up and cut into pretty generous rolls. Mine were almost 2 inches. I got 11 rolls per roll of dough - making 22 rolls total.

Carefully place them on a baking sheet about this close together. You want them to be kissing each other by the time they get out of the oven. The cozier the better.

The ones in the front look better because they aren't slippery with the pumpkin butter. But they still turned out rockin' and rollin'.

When they came out of the oven, I drizzled more pumpkin butter on the tops (of mine) and made a simple icing (EB, powdered sugar, vanilla & rice milk) for the kids'.

Here they are. Little bundles of gooey sweetness. They were awesome, and I loved the savory/ sweet combo the pumpkin added - it was a nice balance.

So, really, come on, can you believe this little fellow is actually harmless? Neither could I (or my neighbor or friends for that matter) It isn't right that more people don't know that you can have your Pumpkin Cinnamon Rolls and eat 'em too!

French Toast Frenzy

2008-09-17T09:13:00.000-07:00

I am continually amazed at the fact that you don't HAVE to cook with eggs, butter and milk in order for something to taste delicious. I think it's the old fashioned way of thinking (not that I have anything against old-fashionedness) I personally think we have so much to learn from those simpler days, but we're talking about food here, and in the olden days they had farms and they used what was available. (Plus they worked in them farms and worked off all the fat they were consuming or else the winter cold stripped it off their bodies like butter off a warm plate).

Where was I?

Oh yeah. Cooking without dairy products. It can prove to be a challenge - unless you learn a few tricks. Here is one of them: nuts. They are so darn useful I could just shout a big THANK YOU from my roof top to the person who created them. (and we all know who that is).

So I had this loaf of Sunflour Bakery's Cinnamon Bread that my sweet neighbor gave me (the day old bread her dad picks up for the Senior Center - gets handed down to me when there is a surplus) and I was thinking it would make terrific french toast. Problem? We don't do eggs. But I remembered a trick I saw in a McDougall Cookbook about making cashew milk. Well I didn't have any cashews but I had walnuts. So this is what I did: click here for recipe

VIOLA! A super yummy coating for french toast - that is SUPER good for you too!

ALL of my kids AND my sister-in-law (who lives with us) were pounding it! They LOVED it! They said it was better than "regular old-fashioned" french toast. It even browned a beautiful color with a crispy outside and soft inside. They used powdered sugar to top it off. But you could also slice bananas on top or use syrup if you wish.

Happy Breakfast!

How it all began...

2008-09-17T08:15:00.000-07:00

It all started about 11 months ago, when I wanted to shed a few pounds. I decided to go the healthiest route: the very best nutrition and a bit o' exercise. A few months later, my website passthepotatoes.com was born. I wanted a way to share what I had learned along with all the recipes I had been trying on my family. You see I believe that nutritious food that is GREAT for you doesn't have to taste like cardboard! Those who know me know that I love to cook, and I love to eat and I love to bake for my family and friends - and I WILL find a way to make it healthy or I will cease to enjoy life. Because one of the greatest pleasures in life is delicious food and great people to enjoy it with - for many years to come. I can help you with the first part -but your on your own with the second!

So I hope you enjoy the ramblings of a mom about what goes into the mouths of her family on a daily, weekly or maybe monthly basis. (We'll see how much time this takes.) Here goes nothin'...