Stuffed Peppers

Stuffed Bell Peppers

I have always thought of stuffed peppers as a fall dish. My mother used to cook them for my father every fall, especially during October when he would go pheasant hunting. He used to go for a day trip to hunt and come home to the smell of stuffed peppers. I started off making stuffed peppers the way my mother taught me and now I alter the recipe depending on how I want to change it up that day. For example, my mother always put her peppers over boiled potatoes. This time I put them over mashed potatoes. She used rice, salt and pepper, and I jazzed them up this time by dicing the top of the bell pepper and adding it to the meat mixture along with diced tomatoes and other spices.

As you may know by now, I created this blogsite for my daughter Christianna. She moved out on her own recently for the first time and she wanted me to make her a cookbook. I didn't have the book done at the time so decided the next best thing, maybe even better, is to have an online cookbook where she can go to view recipes, ideas, and nutritional information.

Farmers Market

Oh and I have to tell you that I got these peppers at the local farmer's market for 6 peppers for $2.00! A great bargain! Here is a photo of the items I got at farmers market today! I always cook what is on sale that week. I hope my children pick up that habit. The money you save is amazing! Plus it forces you to think outside the box!

 Recipe

8-Bell Peppers (Any color, Green, red, yellow, or orange. Or all of them! I love to make these using many colors.) I prefer to use what's on sale. I used 8 peppers.Also, Dice the tops of the bell peppers and put into meat mixture.

Ground round (For 8 peppers I used 3lbs of meat)

3-cups Rice (White or brown. I know Christianna will choose the healthier choice, brown rice, but I used white since I had bought a large 5lb bag of it on sale and had white rice in the cupboard. Cook the rice as directed. I like to put in 1 to 1 1/2 cup of cooked rice per pound of meat. I like a little more, but that is a good guide.)

1 -large Onion 

4-Green onions (4 green onions only because I had them left over in the fridge.)

4-Tomatoes (I diced 4 Roma tomatoes that needed to be used before they went bad. So instead of letting them go bad in the next day or two I diced them up and added them to the meat mixture.)

3-Cloves of garlic

1-Can Tomato paste

1-Jar of marinara sauce (Or 1 can of crushed tomatoes. I used marina today because that is what I had.).

Thyme

Oregano

Basil

Parsley

Salt/Pepper

Garlic powder

Worcestershire sauce

Directions

Wash peppers. Cut tops off of peppers. Put ground round into bowl. Dice tomatoes, onions, tops of the bell peppers and put into bowl. Mince garlic and add to mixture. Add cooked rice, herbs, spices, worcestershire sauce, salt and pepper. Mix together. Stuff the pepper with the meat mixture. Pour the jar of marina sauce over the bell peppers. Since this there are 8 peppers you will need a bit more sauce, so you will need one small can of tomato paste and two cans of water, mix together and pour over peppers. Put lid on roasting pan and cook at 375 degrees for about 90 minutes.  

Whole Wheat Pasta, Pesto, and Peas

Pasta Pesto with Peas

This is not your typical pasta pesto! This dish packs a powerful protein punch at 9 grams of protein per 1/2 cup. By exchanging whole wheat pasta in replace of the regular semolina pasta, you will be doubling your protein intake in this dish. 

Homemade Salsa

Homemade Salsa 

Homemade salsa is easy and low calorie! It contains so many vital nutrients and is packed with many antioxidants. 

Recipe

Tomatoes (you can also use can tomatoes)

Red, yellow, and orange bell pepper

Purple onion

Jalapeno (I used a small can of jalapenos)

Fresh Cilantro

Fresh Parsley

Garlic cloves

Garlic powder

Salt/Pepper

Olive oil

Lime (You can also use lemon if you don't have a lime)

Tomato sauce

You can also add corn and black beans to make it a corn and black bean salsa. 

Directions

Dice tomatoes, peppers and onion. Chop cilantro and parsley and add to bowl. Mince garlic cloves. Squeeze lime juice into bowl. Add garlic powder, salt and pepper. If you are using fresh tomatoes you may want to add a few tablespoons of tomato sauce. Add more or less depending how chunky you like your salsa. If it still seems too thick add a small amount of water to make it the consistency that you like. Be sure to adjust your seasoning as you go. You may need to add more garlic powder, salt, pepper and lime juice. 

 

Zucchini Carrot Cakes with Turmeric

Zucchini Carrot Cakes with Super Herb Turmeric!

Nutritional Benefits of Zucchini

Zucchini is often an overlooked vegetable. It has many health benefits and is nutrient dense. Zucchini are high in magnesium and potassium, copper and and manganese great for heart health and lowering cholesterol. It also contains  phosphorus and important nutrient needed for bone growth. Zucchinis are also high in Vitamin C and Vitamin A which are great for the immune system and for good eye health. They are low in calories at 35  calories a cup! Zucchinis are also high in dietary fiber which help to regulate your system and prevent colon cancer. 

Nutritional Benefits of Turmeric

Curcumin has shown some promise in treating depression, an incredibly common disorder. In a controlled trial, 60 patients were randomized into three groups . One group took prozac, another group took a gram of curcumin and the third group took both prozac and curcumin. After 6 weeks, curcumin had lead to improvements that were similar to prozac. The group that took both prozac and curcumin fared best. According to this (small) study, curcumin is as effective as an SSRI antidepressant. Depression is also linked to reduced levels of brain-derived neurotrophic factor and a shrinking hippocampus, a brain area with a role in learning and memory. Curcumin boosts BNDF levels, potentially reversing some of these changes. There is also some evidence that curcumin can boost levels of the brain neurotransmitters serotonin and dopamine.

Recipe

Zucchinis 3

Carrots 2

Purple onion 1/2 (1 whole onion if you like onion)

2 cloves of garlic

Turmeric 1 teaspoon to 1 1/2 teaspoons

Garlic Powder 1/2 teaspoon 

Egg

Flour 1/4 cup

Bread Crumbs  1/4 cup

Salt and Pepper

Olive oil

Directions

Shred zucchini with a box grater. Once the zucchini is grated be sure to squeeze out the excess water by putting the shredded zucchini in a clean cloth, or paper towel, then squeeze. Put the zucchini in the bowl and then shred the carrots and the onion. Next add one egg, salt pepper, flour, bread crumbs, turmeric, garlic powder, and minced garlic to the mixture. Stir until well combined. Next heat a skillet with olive oil. Form vegetable mixture into patties. Cook patties about 5 minutes on each side or until golden brown. You can make then without carrots also.

Links
Healthy Holistic Living

Efficacy and safety of curcumin in major depressive disorder: a randomized controlled trial.

Potentials of Curcumin as an Antidepressant

Antidepressant activity of curcumin: involvement of serotonin and dopamine system

The effects of curcumin on depressive-like behaviors in mice

Chocolate No Bake Cookies

Chocolate No Bake Cookies

Chocolate no bake cookies! An old time favorite and so easy to make! Believe it or not, these little bite size pieces of heaven are not all that bad for you. When you consider that chocolate many nutritional benefits, especially dark chocolate. Here are some numbers according Kris Gunners, nutritional expert: 

A 100 gram bar of dark chocolate with 70-85% cocoa contains (1):

11 grams of fiber.
67% of the RDA for Iron.
58% of the RDA for Magnesium.
89% of the RDA for Copper.
98% of the RDA for Manganese.
It also has plenty of potassium, phosphorus, zinc and selenium.

Another benefit of these little satisfying bites is peanut butter. Believe it or not peanut butter has many nutritional benefits according to Kris Gunners. Here are the numbers:
Peanut Butter is Fairly Rich in Vitamins and Minerals
Peanut Butter in a Spoon

Peanut butter is fairly nutritious. A 100 gram portion of peanut butter supplies a whole bunch of vitamins and minerals:

Vitamin E: 45% of the RDA.
Vitamin B3 (Niacin): 67% of the RDA.
Vitamin B6: 27% of the RDA.
Folate: 18% of the RDA.
Magnesium: 39% of the RDA.
Copper: 24% of the RDA.
Manganese: 73% of the RDA.
There’s also a decent amount of Vitamin B5, Iron, Potassium, Zinc and Selenium in peanut butter.

Peanut butter provides "good fat" and is broken down by the body differently than the "bad fats." So when I made one of my childhood favorite recipes, I made them with half the sugar than the original recipe and personally I think they are much better! There is nothing more satisfying than the combination of peanut butter and chocolate!

Recipe 

1 Cup of Peanut Butter
2 Tablespoons of butter
1/4 cup of milk
1/2 Cup Hershey Cocoa Powder
3 Cups Oatmeal
1 Cup Sugar
1 Tsp Vanilla

Directions

In a saucepan combine butter, peanut butter, cocoa powder, sugar, and milk. Cook on medium heat while stirring. When ingredients are melted add vanilla and stir for another couple of minutes. Add oats. Drop cookies on baking sheet, or parchment paper. Let cool and ready to eat!

Resource:
http://authoritynutrition.com/

Homemade Roasted Garlic and Lemon Hummus

Roasted Garlic and Lemon Hummus

This delightful dish is great for snacking, a great appetizer, and is a powerhouse of nutritional value!

As we have mentioned many times, garlic is nature's natural antimicrobial. So any time you can add garlic to anything, you should. It helps to fight against bacteria, viruses, fungi, and parasites. We roasted a whole bulb of garlic, but we only used about half of the roasted garlic for this recipe.

Roasting the Garlic

Roasting garlic is simple and delicious. Roasted garlic can be used in recipes or eaten as a snack, or added to other roasted vegetables.  Simply cut the top of the bulb of garlic. Leave the sleeves on the garlic. Pour olive oil over bulb of garlic, add salt and pepper, then cover with foil at 375 degrees for about 30-35 minutes.

Peeling Garbanzo Beans (Chickpeas)

While the garlic is roasting you will want to prepare the garbanzo beans. Some people like to keep the Next you want to open your cans of beans. I used canned beans opposed to dry beans, much faster, and just as healthy. First you want to strain the beans and rinse them. Next remove the husks (The casings). This may seem time consuming but there are many quick ways to remove the husks from each bean. One way is to pour the beans on a towel and gently rub the beans then pour them in a bowl of water and the casings will float to the top. You can also pinch the beans between your fingers and the casings will slip off. Once the casings are off set aside.

Making the Hummus

After peeling the casings off of the garbanzo beans place garbanzo beans in blender. Add the roasted garlic, olive oil, lemon juice, lemon zest, salt, pepper and blend util smooth. 

NOTE: You do not have to cook the canned garbanzo beans, however as a former nurse, I always recommend cooking anything out of a can to kill any bacteria that could have been in the can while packaging. I simply heat the garbanzo beans through with some water in the pot, about 8 minutes.

Recipe

2 Cans Garbanzo Beans

1/4 of Olive oil (More or less depending on how smooth or thick you like your hummus.

2 Lemons. Zest one lemon and squeeze the juice of two lemons (More or less depending on how lemony you like your hummus.) Save some zest to top the hummus with. 

4 large cloves of garlic (Roasted) Again, more or less depending on how much garlic you like. The garlic really shrinks up when it is roasted. 

Salt/Pepper

Parsley and lemon zest to garnish (Optional)

Making Homemade Pita Chips

Making homemade pita chips are so easy! I like to make them when I have left over tortillas so that I don't waste them! Get a baking sheet. Put your tortillas and brush them with oil on each side. Keep them piled up in one stack and cut them into 8 pieces. Spread them out on the baking sheet and add salt. You can also add garlic powder if you would like make them into garlic chips! You can also add other spices to fit your recipes such as Cajun seasoning. 

Loaded Chili

Loaded Chili

Summer chili can be robust and full of nutrition! With many vegetables at their peak in season, it makes sense to make a chili loaded with summers best vegetables. In this recipe I used zucchini, tomatoes, corn, celery, green bell pepper, onion, mushrooms, four types of beans, and beef. Loaded with summer veggies, and topped with sour creme and shredded cheddar makes this chili a powerhouse of flavor and nutrients. 

What's on Sale?

The price of fruits and vegetables in season are not only vibrant with color, but they are affordable as well, allowing the consumer to purchase more. This week Kroger had several fruits and veggies on sale, including zucchini and squash for .99 per pound, celery .99 per pound,  fresh green beans for .99 per pound, Roma and on the vine tomatoes for .99 per pound,  green bell peppers .69 each, mushrooms 3/5.00, and plums were .99 per pound. As you can see all of those veggies, except for the green beans go great in chili! Although some people do like to add green beans as well, your preference, you are the chef with endless possibilities.

Who doesn't want to save money? Whether you are on government food assistance, or have a six figure income, we all want to save money. One way to decrease your food budget significantly is to purchase items on sale that week and prepare your meals accordingly. I don't always have a plan for dinner, and many times my inspiration comes form what is on sale. When I bought the veggies this week I intended on making grilled veggies, however my kids were craving chili. Sometimes I think there is some Spanish or Mexican genes in our family. My kids can eat chili,quesadilla's, and tacos every day! Many of my menu ideas come from my kids who request certain things. If its on sale, then chances are I can make it.

Beans

Chili is as diverse as the chef making it! A main ingredient in most chili's are beans. I used four types of beans, Red Kidney Beans, Pinto Beans, White Northern Beans, and Black Beans. A word about beans. While I love to save money, you have to be careful when it comes to nutrition versus price. For example, Coincidently Kroger had all their beans on sale including all of the beans I just mentioned. I was excited that I was not only saving tons of money on in season veggies, I would also be saving on canned beans that I could use later on down the road if I purchased more since they were on sale. I always buy the organic beans, they are always priced at 10/10.00. However I noticed that Kroger had their own brand of beans on sale this week for .69 a can. I put ten cans in the cart, but then I realized I didn't look at the ingredients. My first choice, the organic beans made by Kroger called Simply Organic Brand ingredients listed: Beans, water, and sea salt. The original Kroger bean brand listed: Beans, Water Salt, and two other preservatives, they had a much higher sodium content. So of course I went with the healthier choice for only a few dollars more. So remember, the sale item is not always your best choice! 

Cornbread

Although I would have loved to have made homemade cornbread, there are some days that time is limited. So I used a boxed brand. Nothing like cornbread with chili. They go hand in hand like cookies and milk!

Recipe 

2 pounds ground beef

2 cans black beans

2 cans great northern beans

2 cans pinto beans

2 cans of red kidney beans

2 cans corn

2 cans crushed tomatoes
1 can diced tomatoes

1 large can tomato paste

1 can jalapeno

1 can green chili's

1 large onion

4 cloves garlic

3 stalks celery

1 bell pepper

1 zucchini

Beef Broth/Beef Bullion

Chili powder

Cumin

Paprika

Garlic Powder

Parsley (Fresh or dried)

Brown sugar

Worcestershire sauce

Salt and Pepper S/P
Sour Creme
Shredded Cheese

Obviously this will make a large pot for a large family. However, you can always cut the recipe down to your families needs. You can also freeze chili and warm it up another day. Remember recipes are guidelines and many ingredients can be substituted for others. This chili has a lot of ingredients, however I have made many chilies with as little as three ingredients, like meat, beans and onion, or as many as I have today.

Directions

Open all cans, drain and rinse beans. Put beef in pan, add salt and pepper, and brown. While the meat is cooking dice onion, celery, green bell pepper, and mushrooms and add to meat, add S/P again. Be sure to salt and pepper in layers as you go along. It is the best way to provide enough S/P but not too much or too little. Add 1 teaspoon cumin, 1 tsp chili powder, and 1 teaspoon paprika. Mince 2 cloves of garlic and add to meat. Cook until meat is cooked all the way through and veggies are tender. 

While the meat is cooking you can start on the chili. On medium heat add to a large stock pot pour crushed tomatoes, diced tomatoes, tomato paste and two cups of water. Add 1 carton beef stock or broth. If you do not have stock you can use beef bouillon cubes. Add beans, and 2 more cloves of garlic. salt and pepper. Add 2 tsp of cumin, 2 tsp of chili powder, 2 tsp of paprika, and 1 tsp garlic powder. Add S/P.  Make sure you stir as you go along so that the ingredients don't stick to the bottom of the pot. 

You can add the corn, the zucchini, the jalapeno, and the green chili's. Add as much of the jalapeno and green chili's as you like. You can adjust the level of heat you desire. Next add 2 tablespoons brown sugar, two dashes of Worcestershire sauce, and parsely. Stir and cook on medium low heat for 20 minutes or until beans are heated through. While the chili is cooking prepare the box cornbread and bake according to directions, about 16-18 minutes. 

Turn off heat and let stand about 15 minutes. Serve with a dollop of sour creme and shredded cheese if desired.

Nutritional Benefits of Chili Pepper Dried (Chili Powder)

The chili pepper is known for its spicy flavor that can range from mild to hot. We will talk more about the chili tomorrow. Check back for updates!

Sunday Breakfast - Breakfast Burrito

Breakfast Burrito

Sunday breakfast is a great time to spend with family and friends, and to kick start not only your day, but your week! I wanted to do something different than the traditional scrambled eggs, french toast and sausage this week. I looked around my kitchen yesterday to determine what I was going to make for tomorrow's breakfast. Sometimes I prepare in advance, and other times I cook what I have in the house. I seem to always have tomato's, eggs, and bread. Then  I remembered that I had an unopened pack of tortillas that I used for chicken quesadila's last week that I had to do something with before they went bad. I also had a can of jalapeno's in the cupboard, so I decided to make breakfast burritos!

Breakfast burritos are a great way to get your carbohydrates, meat or protein, veggies, and dairy all in one! And the jalapeno will help rev up your metabolism to jump start your day. A nutritious meal will always include something from all food groups, or like I tell my kids, make sure you have a meat or a protein (Meat, eggs, beans), a starch (Bread, tortilla, pasta, rice

, potato), a fruit/veggie, or both! and dairy when you are planning meals.  Since some of the kids don't like eggs, I had to make french toast, fruit and turkey sausage for them.  As you may have noticed, I rarely put measurements on some recipes because much of it will depend on the size of your family, and for those who live alone, they would only  need to cook for 1 or 2 people.

Breakfast Burrito Recipe

Eggs
Butter
Shredded cheese (I used cheddar today, however hot pepper cheese would be a good choice for a spicy kick!)
1 can jalapeno
Tomatoes
Turkey Sausage
Tortillas
Salt and Pepper or S/P
Hot Sauce
Cilantro (optional)

Directions

Cook turkey sausage in frying pan until done, about 25 minutes and juices are clear. While the turkey is cooking you can dice up the tomatoes and put in a bowl, open the can of jalapenos, and chop up the cilantro (optional). Next break eggs and put them in a bowl and whisk. Add milk or creme, S/P, and whisk again. Put butter in pan and add the egg mixture. Make sure you are turning the sausage as needed. Cook the eggs on medium low and stir frequently. Just before the eggs are done, add the shredded cheese. Continue to stir until cheese is melted and eggs are creamy! Turn off heat. Next take out sausage and put on paper towel to remove any excess grease. Cut the sausages into small pieces.

Next assemble the burrito. Take a large tortilla and add the cheesy scrambled eggs, cut up sausage, diced tomatoes, and spoon on as much jalapeno as you like, but remember a little bit goes a long way! Wrap the contents inside the tortilla tightly. Sprinkle with cilantro and hot sauce as desired. Enjoy!