Wednesday, June 15, 2005
Simple, Easy, Nutritious Dinner Ideas
Dinner is a great time to gather as a family and enjoy a great tasting meal together as you review the activities of the day. Often times, the preparations are over whelming and we tend to just slap something fast together to get the job done.
One of the best ways to have a great successful, healthy dinner is to plan ahead. Make a schedule for the week, then plan accordingly and meal preparations will come together more easily. A simple plan will help you to prepare anything ahead of time that will save you initial preparation prior to the meal. Here are some simple ideas that are good for you too.
Dinner:
1) Layered Taco Salad - each one can layer on plate: corn chips, cooked pinto beans, diced avacado, chopped red bell pepper, green onion, chopped lettuce, sliced black olives, salsa or red pepper sauce, guacamole (see lunch ideas below), sour cream, and whatever else you like.
2) Bean Burritos - mashed and seasoned pinto beans in a whole wheat tortilla wrap with alfalfa sprout, guacamole, salsa or red pepper sauce - with cut veggies on the side.
3) Baked potatoes and a big green salad (as described in lunch ideas below)
4) Layered Chinese Salad - each one can layer on plate: Chinese noodles, cooked brown rice (see cooking instructions in Nutritious Whole Grains below) creamy or chicken gravy, chopped celery, chopped bell pepper, chopped green onion, pineapple chunks, sliced almonds, and shredded coconut.
5) Pasta Salad Supreme - to cooked veggie whole grain pasta spirals add: diced red bell pepper, black olives, broccoli florretts, diced tofu, finely diced purple onion, and stir in Creamy Italian Dressing (see recipe below) .
6) Crockpot Cooked Beans (see recipe below), cornbread or bread, fresh cut veggies
7) One Pot Dinner - in a large skillet, place 1 qt. water, add bouillon or broth seasoning, then add quartered potatoes, carrot pieces, quartered onions, cloves of garlic, plus anything else that you have or like, such as quartered zucchini or yellow squash, asparagus, green beans, etc. Simmer for 20 minutes, and serve with a green salad.
CREAMY ITALIAN DRESSING
(recipe found in Enjoy Nature's Harvest cookbook - see Books at right)
½ C. cold pressed oil
¼ C. water
¼ C. Apple Cider Vinegar
¼ C. lemon juice
1 Tbs. honey (slightly rounded)
2 tsp. liquid lecithin
¾-1 tsp. salt
1 tsp. Dry Bell Pepper Flakes
Place all ingredients in blender bowl. Blend until well blended and sweet pepper flakes are chopped well. Store in a dressing jar in refrigerator. Makes approx. 1½ cups.
CROCKPOT COOKED BEANS
(fantastic, quick, easy meal)
I find it best to cook most beans over a 24 hour period. Start them one evening, to be ready to eat the following evening for dinner. Place 2-4 cups dry beans (pinto, black, navy, kidney, anasazi, etc.) in crockpot and add 3 times the water (example: 3 cup beans to 9 cups water). Cook on high throughout the night; add more water if needed in the morning, then cook on low throughout the day and they should be perfect for dinner (crockpots do vary, so you may need to adjust cooking time and temperature). If desired, last hour of cooking, add chopped onion, minced garlic, and other seasonings to taste, or just season to taste before serving.
Keep it simple! Keep it healthy!
One of the best ways to have a great successful, healthy dinner is to plan ahead. Make a schedule for the week, then plan accordingly and meal preparations will come together more easily. A simple plan will help you to prepare anything ahead of time that will save you initial preparation prior to the meal. Here are some simple ideas that are good for you too.
Dinner:
1) Layered Taco Salad - each one can layer on plate: corn chips, cooked pinto beans, diced avacado, chopped red bell pepper, green onion, chopped lettuce, sliced black olives, salsa or red pepper sauce, guacamole (see lunch ideas below), sour cream, and whatever else you like.
2) Bean Burritos - mashed and seasoned pinto beans in a whole wheat tortilla wrap with alfalfa sprout, guacamole, salsa or red pepper sauce - with cut veggies on the side.
3) Baked potatoes and a big green salad (as described in lunch ideas below)
4) Layered Chinese Salad - each one can layer on plate: Chinese noodles, cooked brown rice (see cooking instructions in Nutritious Whole Grains below) creamy or chicken gravy, chopped celery, chopped bell pepper, chopped green onion, pineapple chunks, sliced almonds, and shredded coconut.
5) Pasta Salad Supreme - to cooked veggie whole grain pasta spirals add: diced red bell pepper, black olives, broccoli florretts, diced tofu, finely diced purple onion, and stir in Creamy Italian Dressing (see recipe below) .
6) Crockpot Cooked Beans (see recipe below), cornbread or bread, fresh cut veggies
7) One Pot Dinner - in a large skillet, place 1 qt. water, add bouillon or broth seasoning, then add quartered potatoes, carrot pieces, quartered onions, cloves of garlic, plus anything else that you have or like, such as quartered zucchini or yellow squash, asparagus, green beans, etc. Simmer for 20 minutes, and serve with a green salad.
CREAMY ITALIAN DRESSING
(recipe found in Enjoy Nature's Harvest cookbook - see Books at right)
½ C. cold pressed oil
¼ C. water
¼ C. Apple Cider Vinegar
¼ C. lemon juice
1 Tbs. honey (slightly rounded)
2 tsp. liquid lecithin
¾-1 tsp. salt
1 tsp. Dry Bell Pepper Flakes
Place all ingredients in blender bowl. Blend until well blended and sweet pepper flakes are chopped well. Store in a dressing jar in refrigerator. Makes approx. 1½ cups.
CROCKPOT COOKED BEANS
(fantastic, quick, easy meal)
I find it best to cook most beans over a 24 hour period. Start them one evening, to be ready to eat the following evening for dinner. Place 2-4 cups dry beans (pinto, black, navy, kidney, anasazi, etc.) in crockpot and add 3 times the water (example: 3 cup beans to 9 cups water). Cook on high throughout the night; add more water if needed in the morning, then cook on low throughout the day and they should be perfect for dinner (crockpots do vary, so you may need to adjust cooking time and temperature). If desired, last hour of cooking, add chopped onion, minced garlic, and other seasonings to taste, or just season to taste before serving.
Keep it simple! Keep it healthy!
Wednesday, June 08, 2005
Quick, Cool, and Nutritious Lunch Ideas
Lunch is something we usually catch 0n-the-go! Lunches can include cool and nutritious ideas other than just making a sandwich. I don't know about you, but just plain sandwiches get old after a while and its nice to have new and delicious ideas.
Here are some of our favorite cool summer lunches that you can try. Remember, don't resent taking a few minutes to prepare. The best things in life may require a little bit of time, so take time out for the best!
Lunch:
1) Celery sticks (and/or other vegetables) and dip: Guacamole Deluxe (recipes below), Tofu Veggie Delight, or Hummus (blog below)
2) Rice Cakes with: Guacamole Deluxe, Tofu Veggie Delight, or Hummus
3) Whole wheat bread sandwich: sliced avocado, tomato, alfalfa sprouts, pan fried sliced tofu
4) Big green salad (lettuce, chopped cucumbers, carrots, sprouts, bell pepper, etc.), topped with chopped raw nuts, cooked beans and/or left over whole grain breakfast cereal
5) Cool Veggie Wraps (below)
Recipes below are from Enjoy Nature's Harvest by Erleen Tilton. See books at the right.
GUACAMOLE DELUXE
2 avocados, mashed well
1 bell pepper, chopped
1 large or 2 small tomatoes, diced
handful cilantro, chopped, or alfalfa sprouts
salt to taste
dash cayenne pepper or Mexican salsa to taste
Combine all ingredients and mix well. Serve with celery, cucumbers, carrots, or rice cakes.
TOFU VEGGIE DELIGHT
½ lb. tofu, mashed
¼ C. mayonnaise
¼ tsp. salt (or to taste)
garlic powder
dash cayenne pepper or red pepper sauce
¼ C. each chopped bell pepper, celery, sliced black olives, diced tomatoes, etc.
Combine ingredients and mix well. Chill. Serve with crackers, rice cakes, vegetables dippers (celery sticks, carrot sticks, sliced cucumbers, etc,). Makes 1½ cups.
COOL VEGGIE WRAPS
1 bell pepper, diced
2 green onions, chopped (opt.)
2 avocados, diced
1 large tomato, diced
alfalfa sprouts
mayonnaise or hummus (blog below)
Pita Bread or Whole Wheat Tortillas
Toss all chopped or diced vegetables together. Fill in pita pockets with sprouts and spread, or roll up burrito style in tortillas. Serves 6 or more.
Whatever you do, start with good wholesome foods. Your body will thank you!!
Here are some of our favorite cool summer lunches that you can try. Remember, don't resent taking a few minutes to prepare. The best things in life may require a little bit of time, so take time out for the best!
Lunch:
1) Celery sticks (and/or other vegetables) and dip: Guacamole Deluxe (recipes below), Tofu Veggie Delight, or Hummus (blog below)
2) Rice Cakes with: Guacamole Deluxe, Tofu Veggie Delight, or Hummus
3) Whole wheat bread sandwich: sliced avocado, tomato, alfalfa sprouts, pan fried sliced tofu
4) Big green salad (lettuce, chopped cucumbers, carrots, sprouts, bell pepper, etc.), topped with chopped raw nuts, cooked beans and/or left over whole grain breakfast cereal
5) Cool Veggie Wraps (below)
Recipes below are from Enjoy Nature's Harvest by Erleen Tilton. See books at the right.
GUACAMOLE DELUXE
2 avocados, mashed well
1 bell pepper, chopped
1 large or 2 small tomatoes, diced
handful cilantro, chopped, or alfalfa sprouts
salt to taste
dash cayenne pepper or Mexican salsa to taste
Combine all ingredients and mix well. Serve with celery, cucumbers, carrots, or rice cakes.
TOFU VEGGIE DELIGHT
½ lb. tofu, mashed
¼ C. mayonnaise
¼ tsp. salt (or to taste)
garlic powder
dash cayenne pepper or red pepper sauce
¼ C. each chopped bell pepper, celery, sliced black olives, diced tomatoes, etc.
Combine ingredients and mix well. Chill. Serve with crackers, rice cakes, vegetables dippers (celery sticks, carrot sticks, sliced cucumbers, etc,). Makes 1½ cups.
COOL VEGGIE WRAPS
1 bell pepper, diced
2 green onions, chopped (opt.)
2 avocados, diced
1 large tomato, diced
alfalfa sprouts
mayonnaise or hummus (blog below)
Pita Bread or Whole Wheat Tortillas
Toss all chopped or diced vegetables together. Fill in pita pockets with sprouts and spread, or roll up burrito style in tortillas. Serves 6 or more.
Whatever you do, start with good wholesome foods. Your body will thank you!!
Wednesday, June 01, 2005
Easy, Quick, and Nutritious Breakfast Ideas
It’s summer time! And it’s nice to have some easy, quick, and nutritious ideas for meals! Many of us think that if they are quick, they can’t be nutritious. However, there are lots of great ideas that are easy, quick, and nutritious!
Here are some great ideas for breakfast:
1) Apple slices or bananas, with peanut butter or almond butter
2) Frozen Fruit Shakes (see recipe from former post) and whole grain toast
3) Whole Grain Hot Cereal* with milk (recipes for soy milk, nut milk and rice milk
found in Enjoy Nature’s Harvest), honey, cinnamon and raisins
4) Fruit yogurt (soy yogurt is great too) with granola and more fresh fruit added (sliced
bananas, strawberries, etc.)
5) Fresh fruit salad (cut up strawberries, peaches, bananas, grapes, kiwi, etc.) with
granola and raw nuts sprinkled on top
WHOLE GRAIN HOT CEREAL
Whole grains are such wonderful breakfast cereals. Get familiar with these great whole grains. To cook any grain, usually measure ¼ C. per child, ½ C. per adult. Follow guide below for water amounts and simmering time (amounts may vary slightly). In saucepan on stove burner, heat water to simmering before adding grain. To serve, add honey and milk, plus raisins and cinnamon, if desired.
wheat (cracked) – double the water, soak overnight and whiz in blender in morning for 20
seconds, simmer for 3-5 minutes
millet – double the water, simmer for 20 minutes
brown rice – triple the water, simmer for 30 minutes
barley – triple the water, simmer for 30 minutes
quinoa – double the water, simmer for 12-15 minutes
kashi (blend of 7 grains) – triple the water, simmer for 25-30 minutes
amaranth – same amount of water as grain, simmer for 5-8 minutes
More ideas to come.....
Here are some great ideas for breakfast:
1) Apple slices or bananas, with peanut butter or almond butter
2) Frozen Fruit Shakes (see recipe from former post) and whole grain toast
3) Whole Grain Hot Cereal* with milk (recipes for soy milk, nut milk and rice milk
found in Enjoy Nature’s Harvest), honey, cinnamon and raisins
4) Fruit yogurt (soy yogurt is great too) with granola and more fresh fruit added (sliced
bananas, strawberries, etc.)
5) Fresh fruit salad (cut up strawberries, peaches, bananas, grapes, kiwi, etc.) with
granola and raw nuts sprinkled on top
WHOLE GRAIN HOT CEREAL
Whole grains are such wonderful breakfast cereals. Get familiar with these great whole grains. To cook any grain, usually measure ¼ C. per child, ½ C. per adult. Follow guide below for water amounts and simmering time (amounts may vary slightly). In saucepan on stove burner, heat water to simmering before adding grain. To serve, add honey and milk, plus raisins and cinnamon, if desired.
wheat (cracked) – double the water, soak overnight and whiz in blender in morning for 20
seconds, simmer for 3-5 minutes
millet – double the water, simmer for 20 minutes
brown rice – triple the water, simmer for 30 minutes
barley – triple the water, simmer for 30 minutes
quinoa – double the water, simmer for 12-15 minutes
kashi (blend of 7 grains) – triple the water, simmer for 25-30 minutes
amaranth – same amount of water as grain, simmer for 5-8 minutes
More ideas to come.....
