emily's scrambled eggs.

Serves 2:
-4 eggs
-1/4 cup chopped bell pepper
-1/4 cup chopped onion
-olive oil
-2 tbsp. milk
-1/4 tsp. dried basil
-1/4 cup+ mozzarella cheese
-salt
-pepper

Saute peppers and onions in a splash of olive oil 5 to 10 minutes. When veggies are cooked to your liking, turn burner to low.
Meanwhile, beat eggs with milk, add basil and dash each of salt and pepper. Add egg mixture to pan. While constantly scraping pan, cook eggs low to medium low (for creamier "slow-cooked" eggs cook lower temp, for firmer eggs cook on higher temp). When eggs start to firm up, add mozzarella cheese and cook into eggs.


emily.

guacamole burger.

ground turkey (1 1/2 lbs)

1/2 c. salsa

1/2 bell pepper, chopped in small pieces

1 T cumin

1 t. chili powder

1 lime, juiced

1- 2 T fresh chopped cilantro

1 recipe for guacamole

cheese- suggested: cheddar, montery jack or pepper jack

whole wheat hamburger buns

lettuce, tomato, onion, all optional

Combine salsa, cumin, chili powder, lime juice and cilantro. Add ground turkey to salsa mixture. When salsa mixture is totally incorporated into the ground turkey, score the meat into fourths or sixths (depending on your burger size preference). Shape your burgers with your hands into round patties- about 1/2" to 3/4" thick.

If you are going to grill your burgers, clean your grill grate and then spray it with cooking spray before lighting. Or use a paper towel lightly soaked with oil to grease the grill grate. Turn your grill on and let it heat up to high heat. Place the burgers on the grill over direct heat. Cook 5 to 6 minutes per side. Flip only once. Do not press down on the burgers with a spatula while cooking- this will just dry your burgers out. Use an instant read thermometer to unsure burgers are done- 160 degrees. Top burgers with cheese of your choice and cook another minute to melt the cheese. You can also cook burgers in a skillet or under the broiler.

Build your burger- toast whole wheat buns if desired and top with burger and cheese. Add a generous amount of guacamole to your burger. Top with lettuce, tomato and onion if desired.

xx.

val

kennedy's mac-n-cheese.

Kennedy likes his food simple.  So the baked creamy goodness macaroni and cheese that is my favorite, well it is of course not his favorite.  But I make this mac-n-cheese for him every week and he loves it.  I even sneak in some creamy goodness, but shhh he doesn't know!

8 oz whole wheat elbow macaroni

1 c. cheddar, shredded

1/4 c. cottage cheese

1/4 c. plain yogurt

salt and pepper

Cook macaroni according to package directions.  Drain.  Put drained macaroni back in the sauce pan.  Add cheddar cheese, cottage cheese and yogurt.  Stir to combine until cheese melts.  Add salt and pepper to taste.  

xx.

val

papaya iced tea.

8 cups (2 quarts) brewed tea of your choice

1 c. honey or 1 t. stevia powder (use less if you like it less sweet)

1 c. (8 oz) R.W. Knudsen papaya concentrate 

fresh mint for garnish

lemon slices for garnish

Make 8 cups iced tea: pour 4 cups boiling water over 4 or 5 tea bags of your choice.  (Do not use a glass container; the hot water will cause it to break.)  Let stand for 5 minutes.  Discard tea bags.  Add 4 more cups water.  Stir in honey or stevia powder to sweeten.  Add 1 cup papaya concentrate.  Variation- other flavors include blueberry, black cherry, pomegranate and cranberry.  Add ice or refrigerate to chill.  Garnish with fresh mint and lemon slices.  

xx.

val

coleslaw.

Makes 6 cups slaw. Enough to feed a crowd!

1 head white cabbage

1/4 head red cabbage

2 carrots

1/2 red onion

Dressing:

1 c. mayo

1/2 c. olive oil

1/2 c. white vinegar

1/2 c. brown sugar

1 t. salt

1 t. pepper

1 t. celery salt

1 T fresh lemon juice

Cut cabbages into chunks. Peel carrots and onion. In a food processor, shred cabbages, carrots and onion. Whisk to combine dressing ingredients. Pour dressing over shredded veggies. Toss to combine.

xx.

val

pulled pork bbq with carolina bbq sauce.

5 lb. boneless pork shoulder (suggested: Boston butt)

1/4 to 1/2 c. coffee or water

whole wheat buns

Spice Rub:

1/4 c. brown sugar

2 t. cumin

2 t. chili powder

1 t. garlic powder

1 t. paprika

1 t. salt

1 t. pepper

Pour 1/4 to 1/2 cup coffee or water in the bottom of a crock pot. Combine spices to create a rub for your pork. Cut the 5 lb. boneless pork shoulder into 3 or 4 sections. Rub each pork section in the spice rub. Place in the crock pot for 6 to 8 hours on low heat. Drain liquid off the pork. Shred the pork with two forks. Put shredded meat back into the crock pot on low heat. Add 1 cup to 1 1/2 cups carolina bbq sauce over the meat. Stir to combine and heat on low for 1 more hour. Serve on whole wheat buns with carolina bbq sauce on the side.

Carolina bbq sauce is vinegar and mustard based. Kansas city bbq sauce is tomato and molasses based. You can use either type of bbq sauce over pulled pork. If you don't enjoy carolina bbq, stay tuned to the blog - I'm going to be making some kansas city bbq sauce soon!

Carolina BBQ Sauce:

1 c. white vinegar

1 c. Dijon mustard

1/4 to 1/2 c. brown sugar (depends on how sweet you want it)

2 t. cumin

2 t. chili powder

1 t. garlic powder

1 t. paprika

1 t. salt

1 t. pepper

Combine all ingredients in a saucepan. Heat over med- low heat for 15 to 20 minutes. Taste test for sweetness, add 1/4 cup at first and if you like it sweeter add another 1/4 cup. Let sauce cool before pouring into a glass container for storage.

xx.

val

tomato and feta quiche.

1 cup chopped tomatoes
1 pie shell from dairy case
3/4 cup crumbled feta cheese
1 tsp. flour
5 eggs
1/2 tsp. salt
1/8 tsp. pepper
1/4 tsp. dried basil or 2 tbsp. roughly chopped fresh basil
1 cup half and half (can use lowfat half and half)

Bake pie shell for about 5 minutes or less.
Combine tomatoes and feta, dust with flour and set aside.
In a separate bowl, beat eggs. Add half and half, salt, pepper and basil. Stir in tomatoes and cheese.
Pour into pie shell, bake at 400 degrees for 35-45 minutes.


emily.

turkey burgers with blue cheese.

Mix together with your hands:
-1 package lean ground turkey (1.25 lbs)
-1 egg
-1 tbsp. Worcestershire sauce
-1 tbsp. extra virgin olive oil
-1/4 tsp. garlic powder

-if cooking in a skillet, cook in about a tbsp.+ of olive oil
-if grilling, paint grill top with paper towel soaked in canola oil.. turkey will stick to grill otherwise because it produces less grease than ground beef.

-when meat is cooked to your satisfaction, put blue cheese or Gorgonzola crumbles (or your favorite cheese) on top and let the cheese get a little melty.


emily.

white bean dip.

White bean dip makes a tasty, healthy appetizer.  It is similar to hummus.  You can serve it with veggies, pita chips, or crackers.  Kashi's whole grain crackers would be delish with it.  White bean dip also makes a yummy little sandwich on toasted whole wheat pitas.  

1 (15 oz) cannellini beans

1/4 c. olive oil

2 cloves garlic

1/2 lemon, juiced

1/2 lemon, zested

1/2 t. rosemary, optional

1/2 t. dill, optional

1 T fresh mint, optional

salt and pepper to taste

All ingredients go into the food processor (or magic bullet).  Process until smooth.  Add salt and pepper to taste.

whole wheat pita chips- Cut pita bread into 8 sections.  Brush with olive oil.  Sprinkle with salt, pepper and dried rosemary.  Bake 6 to 8 minutes at 400 degrees.  

pita sandwich-   Brush pita with olive oil.  Sprinkle with salt, pepper and dried rosemary.  Place under broiler for 1 to 2 minutes.  

xx.

val

colorful couscous.

1 c. whole wheat couscous (I used instant, not traditional)

1 1/2 c. frozen peas and carrots

2 T fresh chopped mint

2- 3 T olive oil or butter

Kennedy and I like to refer to couscous as mini rice, but actually it is a pasta not a grain.  After being added to boiling salted water, 1 cup dried instant couscous makes about 2 1/2 cups. 

Make the whole wheat couscous according to package directions.  While your couscous is sitting, cook frozen peas and carrots according to package directions.  Drain.  Move couscous to a serving bowl.  Add peas and carrots.  Chop fresh mint and add to the mix.  I like to drizzle olive oil over everything and then stir to combine.  Melted butter will work, too.  

xx.

val

grilled orange soy salmon.

4 fresh, wild salmon fillets

lemon or lime slices for garnish

Marinade:

1/3 c. olive oil

1/3 c. soy sauce

juice of two oranges or 1/3 c. orange juice

2 garlic cloves, minced

salt and pepper

Glaze (optional)- 

3 T soy sauce

3 T juice of an orange, or orange juice

Combine marinade ingredients.  Pour into a shallow pan- 13 by 9 works great.  Place fillets skin side up, flesh side down in the marinade.  Cover with plastic wrap and refrigerate for 15 to 30 minutes.  

If you are going to grill your salmon, clean your grill grate and spray with cooking spray before lighting.  Or use paper towels soaked with some vegetable oil on the grill grates.   This will help keep your salmon from sticking.  You could also wrap your fillets in foil.  Turn your grill on and let it heat up to medium high heat.  Heat fillets for 4 to 5 minutes on each side.  Move to a platter.  Remove skin.  Pour glaze over cooked fillets, if desired.  Garnish with lemon or lime slices.   

To cook your salmon fillets indoors (incase it is snowing outside or 120 degrees) preheat your broiler.  Arrange an oven rack to the highest possible option.  Spray your broiling pan with cooking spray.  When your broiler is preheated, place your fillets on the broiling pan skin side down, flesh side up.  Broil for 4 to 5 minutes.  Flip your fillets and the skin should easily peel off.  Broil for another 3 to 4 minutes.  Move to a platter.  Pour glaze over cooked fillets, if desired.  Garnish with lemon or lime slices.

xx.

val

whole wheat blueberry pancakes.

2 cups whole wheat flour
2 tsp. baking powder
1 tsp. salt
2 beaten eggs
1 3/4 cup milk
1 tbsp. canola oil
3/4 cup fresh blueberries

Combine dry ingredients, add wet ingredients, whisk until moistened. Add more milk if needed. Stir in blueberries. Cook on preheated surface. Flip when bubbles form and edges of pancake are firm.
Makes 10-12 pancakes.


emily.

creamy baked macaroni and cheese.

3 c. whole wheat macaroni, cooked according to the package, drained

1 1/2 c. cheddar cheese, shredded

1/2 c. cottage cheese

1/2 c. sour cream (or plain yogurt)

4 oz cream cheese

1 t. salt

1/2 to 1 t. pepper

1/2 t. paprika

1/2 c. bread crumbs* (homemade or store bought)

2 to 3 T melted butter

Cook whole wheat macaroni of your choice in salted, boiling water.  Follow directions on package for amount of water, salt and cooking time.  Drain.  In a bowl, mix together cheddar, cottage cheese, sour cream, cream cheese, salt, pepper and paprika.  Add drained macaroni to cheese mixture and stir to combine.  Spray bottom of an oven safe dish with cooking spray.  Add macaroni and cheese to the dish.  In another bowl, combine bread crumbs and melted butter.  Sprinkle over top the macaroni and cheese.  Bake at 350 for 30 minutes.

*To make homemade bread crumbs, using dried out bread works well.  Bake a few pieces of dried out bread in the oven for 10 minutes.  Flip the bread after 5 minutes.  Let cool.  Use a food processor (or magic bullet) to make bread crumbs by pulsing a few times.  

xx.

val

breakfast casserole.

This is Lori's breakfast casserole recipe. It would be great for a Mother's Day brunch. And does the job nicely for brunch for a house full of guests, too. Serves 6 to 8.

1 T olive oil or butter
12 oz sausage, regular, sage or spicy
1 c. onion, finely chopped
4 c. grated potatoes or frozen shredded hashbrowns
3 c. shredded cheddar cheese
5 eggs
1 c. milk
1 t. salt
1/2 t. pepper
garnish: sliced scallions or fresh chopped parsley

In a large skillet, cook sausage and onions in olive oil or butter. When sausage is brown and onions are translucent, drain off the grease by moving sausage/ onion mixture to a paper towel. You can use any size dish as long as it can hold everything- 13 by 9, 8 by 8, 9 by 9, round or oval shape. Spray the bottom of your pan with cooking spray. Place the grated potatoes in the bottom of the dish evenly. Cover with 1 1/2 cups cheddar cheese. Add sausage and onion mixture. Top with remaining 1 1/2 cups cheddar cheese. In a bowl, beat together eggs, milk and salt and pepper. Pour over your casserole. Bake at 350. 40 mins for a 13 by 9, 50 mins for a 8 by 8. Let stand 10 minutes after cooking before eating.  Garnish with scallions or chopped fresh parsley, if desired. 

xx.
val

learn to make sushi girls' night.

I had a learn to make sushi girls' night.  My friend Ishani came and shared her sushi making tips with us.  The girls - Bonnie, Francie, Abby, Katie, Missy, Kailee, Ellyn, Lindsay and Jacqueline did a great job making these tasty california rolls.  

You will need:

a makisu (sushi rolling mat, made of bamboo.  You can buy one at walmart for $2)

Japanese or sushi rice, cooked

nori or seaweed (buy roasted)

1 recipe for Crab Salad (or just chopped imitation crab and mayo will do) 

avocado, cut lengthwise

cucumber, peel and remove seeds, slice lengthwise

sesame seeds (buy toasted)

soy sauce

wasabi

pickled ginger

Cover your sushi rolling mat with plastic wrap.  Place it on a cutting board with the bamboo running horizontal.  Organize your ingredients in an assembly line.  The nori sheets are often too big for a sushi roll.  Cut 1/4 of the nori sheet off with clean kitchen scissors.  Lay nori sheet shiny side down.  Spread 3/4 c. to 1 c. of rice over the nori sheet.  Dip your hands in a bowl of water before starting.  Pat the rice out over the nori sheet evenly.  Flip the nori sheet so that the rice side is down.  Sushi rice is really sticky, so you should have no problem flipping it over without making a huge mess.  Line the edge of your nori sheet with the bottom of your sushi rolling mat.  Spoon crab salad down the middle of your

nori sheet.  Add avocado and cucumber on either side.  Begin rolling by bringing the bottom of your mat (covered in plastic wrap still) up and over the ingredients.  You will need to apply firm but gentle pressure to shape the roll.  But don't squeeze to hard or the ingredients will pop out the sides.  Continue rolling.  Pull back on your sushi mat to keep it from getting rolled up with the food.  Check out u- tube- how to make a california roll-  if you want a video demonstration before trying it yourself.  Once the sushi is all rolled up, roll it through toasted sesame seeds.  Cut your sushi with a sharp knife dipped in water.  Be gentle when cutting to protect the shape of your rolls.  The sticky rice will stick to your knife.  Use a wet paper towel to clean off your knife in between cuts.  Arrange your rolls on a platter and serve at room temperature.  Serve with soy sauce, wasabi and pickled ginger.   

Wasabi- In my grocery store, there are two different types of wasabi you can purchase.  The one of the left (in both pictures)  is a powder you add water to.  It creates a paste that you can shape and mold.  It is very similar to what you would get at a sushi restaurant.  The wasabi on the right (in both pictures) is an already prepared wasabi that comes in a tube.  You can't shape and mold  it, but either wasabi will work to add a kick to your soy sauce. 

Pickled Ginger- I made the pickled ginger in the picture on the right.  Peel the ginger root.  Once the ginger root is peeled, continue to peel the ginger into a shallow container.  Salt the the ginger for 30 minutes to 1 hour.  Boil water and blanch the ginger for 1 minute.  Drain.  Place the ginger back into the shallow container.  Add 2 parts rice vinegar to 1 part sugar.  Use just enough rice vinegar to cover all the ginger.  Marinate the ginger in rice vinegar and sugar mixture for 4 days.  Drain.  Eat the pickled ginger in between dishes as a palate cleanser.

You also might want to get some chopsticks, but it isn't against etiquette to use your fingers for sushi.  Just make sure you eat the whole piece of sushi in one bite because it is bad etiquette to try to take smaller bites of one piece of sushi.  

xx.

val

crab salad on whole wheat toast rounds.

1 lb. imitation crab (I used Crab Classic.  Wild alaska pollock and crab.  Crab flavored seafood, made from surimi, a fully cooked fish protein.)

1/3 c. chopped onion

1/4 c. chopped cucumber

1/4 c. chopped celery 

1/2 c. mayo

1 T fresh lemon juice

1 T celery salt

salt and pepper to taste

paprika for garnish

Variation- Old Bay seasoning

Whole wheat bread, toasted

Chop crab into small pieces.  To the crab add chopped onion, chopped cucumber, chopped celery, mayo, lemon juice, and celery salt.  Stir to combine.  Add salt and pepper if desired.   Toast whole wheat bread.  Use a round cookie cutter to make bread rounds.  Top each round with crab salad.  Dust crab salad with paprika.  

xx

val

cinnamon chips & fruit salsa.

A light and tasty dessert for your cinco de mayo celebration!

cinnamon chips- 

whole wheat tortillas 

2- 3 T butter, melted or cooking spray

3 t. sugar

1/2 t. cinnamon

preheat oven to 350.  Combine 3 t. sugar to 1/2 t. cinnamon.  Cut each tortilla into 8 chips.  Brush your tortilla chips with melted butter (or spray with cooking spray).  Dust tortillas with cinnamon-sugar mixture.  Bake for 8 to 10 minutes.  

fruit salsa- 

I used pineapple, honeydew, cantaloupe, green grapes and strawberries.  But red grapes, green or red apples, kiwi, peaches, and banana are excellent fruit salsa options, too.  Choose your salsa ingredients.  Cut all fruit very small.  Squeeze 1 T lemon juice over the fruit and stir to mix.  Refrigerate fruit until ready to serve.  

Serve chilled fruit with warm chips.  

xx

val 

creamy mexican lasagna.

This recipe is creamy and delicious! With some healthier choices you can add in nutrients and save a few calories. Below is how I created it, but of course you can substitute for the fuller fat alternatives if you choose.


1 lb.+ 99% fat free ground turkey (I use Jennie-O)
olive oil
1/4 cup chopped onion
1/4 cup chopped green pepper
1 package taco seasoning (or make your own blend using seasonings like diva val.)
1 can fat-free refried beans
1 8 oz. package 1/3 less fat cream cheese
4 fajita-sized whole wheat tortillas
8 oz. sharp cheddar cheese
salsa
chopped cilantro (optional.. I always opt for it when i can.)

Brown ground turkey with a tablespoon or two of olive oil. When almost browned, add onion and pepper. When browned, add taco seasoning and about 1/2 a cup of water. Let simmer for a few minutes. About this time, preheat oven to 350 degrees.

Meanwhile, put refried beans and cream cheese in a saucepan, stirring over low to medium heat until hot and mixed together.

Spray cooking spray in a 9x13 inch pan. Line the bottom of the pan with 2 tortillas. Spread half the bean mixture on top of tortillas. Layer half the meat mixture on top of beans. Then half the cheese. Repeat tortillas, bean mixture, meat mixture and cheese. Bake at 350 until cheese is melted.

Serve with salsa and cilantro on top.

emily

enchiladas.

4 chicken breasts, shredded

1 T cumin

1 t. oregano

1 t. chili powder

14 - 16 whole wheat tortillas 

8 oz cream cheese

2 cans Campbell's cheddar cheese soup

2 cans rotel

1 recipe for homemade taco sauce or a store bought red enchilada sauce or taco sauce

pepper jack cheese

cilantro or green onion for garnish

salsa, sour cream, guacamole, etc. for optional toppings

To get a good, moist shredded chicken, bring water or chicken stock to a boil.  Drop in chicken breasts and put a lid on your saucepan.  Turn heat to low and simmer for 30 minutes (or longer for frozen chicken).  After 30 minutes, slice through the largest piece of chicken to make sure it is cooked through.  If done, drain and let cool.  Shred chicken by hand or with fork and knife.  

Preheat oven to 350.  Spray a 13 by 9 pan with cooking spray.  I can fit 8 to 12 tortillas in one 13 by 9.  If you are making more than that, which this recipe possibly calls for more- it all depends how full you fill your tortillas- then spray two 13 by 9's or whatever you will need (8 by 8, 9 by 9, etc.)  

Add spices to shredded chicken.  Toss to coat.  In another bowl, combine cream cheese, cheddar cheese soup and rotel.  Add chicken to the cheese mixture; stir to combine.  Depending on how big you like your enchiladas, fill your tortillas with 1/4 cup, 1/3 cup, or up to 1/2 cup chicken & cheese mixture.  Roll up your enchiladas -  what works best for me is to place the filling in between the edge and the center of the tortilla.  Roll the edge over the filling, tuck in the sides, then roll once more to secure everything.  Make sure you place the enchiladas in the pan so that they stay rolled up - edge side down, smooth side up.  When your pan is full, drizzle homemade taco sauce overtop (or store bought red enchilada sauce).  My taco sauce was thicker than drizzle consistency so I added another cup of water to get the thin sauce I was looking for.  

Bake for 30 minutes at 350.  In the last 10 minutes, add the pepper jack cheese on top.  I used a good amount, about 8 oz shredded pepper jack on the 13 by 9.  Take out of oven and let rest 5 minutes before serving.  If desired, garnish with cilantro or green onion.  I top my enchiladas with sour cream and guacamole, but to each her own!   

xx.

val    

margarita punch.

Just in time for Cinco de Mayo, but enjoyable anytime!  This punch is a crowd pleaser! 

1 can (12 oz) frozen limeaid, thawed

2 cans sprite

2 bottles corona

9 oz Tequila

3 oz Triple Sec

Stir ingredients together with a spoon.  Refrigerate until serving.  Serve cold or over ice.  Garnish with lime slices.  If too strong, add water or more sprite.  Enjoy!

xx

val

mini mexi pizzas.

whole wheat tortillas, small or large

1 recipe for homemade taco sauce

cheddar cheese, shredded

parmesan cheese, shredded

toppings - I used leftover diced fajita chicken, grilled red and yellow peppers, grilled onions, and lettuce.  But any combination of sausage, black beans, corn, green onions, green chiles, jalepenos, fresh cilantro, etc. would also be delicious! 

Bake tortillas for 4 minutes at 350 degrees.  Preheat the broiler and adjust oven rack, if needed.  Brush on a thin layer of taco sauce.  Top with cheddar and parmesan cheese.  Add your toppings.  Place under the broiler for 1- 2 minutes, just until cheese is melted.

xx

val

mexi rice.

1 c. brown rice

1 T cumin

1 t. chili powder

1 t. oregano

2 c. chicken stock 

1 can rotel (diced tomatoes and green chilis)

1 can corn

1 c. shredded pepper jack cheese

fresh chopped cilantro

In a large saucepan (that has a lid) combine brown rice, spices and chicken stock.  Bring stock to a boil over high heat.  Lower the temperature and simmer for 45 minutes with the lid on tightly.  Fluff rice with a fork.  Add rotel and corn.  Stir to mix and leave on low heat a few more minutes until rotel and corn is warm.  Take off heat and add shredded pepper jack cheese.  Let stand a few minutes until cheese melts.  Garnish with fresh chopped cilantro.

xx

val