Taco Rice

1 tbsp olive oil
1 red bell pepper chopped
1/2 red onion chopped
3-4 cups brown rice cooked (1 cup uncooked)
1 cup frozen corn
1 15-ounce can black beans, rinsed
1 tbsp taco seasoning
1/4 cup salsa

Heat olive oil in a pan over medium heat. Add bell pepper and onion to the pan and sauté for 5 minutes. Add the remaining ingredients and toss to combine. Turn heat to low and stir occasionally until warmed.

This makes a good side on its own or you can put it in your tacos or burritos!

Mushroom Turkey Barley Soup

1 Tbsp butter
1/2 c onion, chopped
2 cloves minced garlic
5 c chicken broth
1/3 c pearl barley
1 T soy sauce
4 carrots, sliced
2 tsp dried dill weed
pepper to taste
8 oz mushrooms, coarsely chopped
1 lb turkey breast, cubed

Melt butter in a stock pot over medium heat. Add onion and cook, stirring occasionally, for 5 minutes, or until onions are tender but not brown. Add mushrooms and continue to cook, stirring occasionally, for 5 minutes.

 Stir in garlic and cook 1 minute. Add stock, barley, soy sauce, and turkey. Bring to a boil, reduce heat to low, cover and cook for 30 minutes.

Add carrots, dill, and pepper. Cover and cook for 15 minutes, or until barley and vegetables are tender.

Mango Chicken Curry with Coconut Rice

This takes a little planning ahead. The meat should marinate at least a couple hours, or overnight. The rice takes about an hour and fifteen minutes to prepare. It's worth the effort, though. If you want to save on calories or groeries, the curry would be good over plain rice as well. {Thanks to my friend, Laura, for the base of this recipe}

Serves 4.

For the chicken curry:

2-3 boneless skinless chicken breasts, cut into chunks

2-3 Tbsp. hot curry paste

Veg. oil

Cider vinegar

1 onion, chopped

1-2 bell peppers, sliced and cut into 1" pieces

Fresh cilantro, chopped

2 mangos, chopped

Coconut rice (see below)

Make a marinade with the curry paste, a little oil, some cider vinegar, and a little water.  Add the chicken and let it marinade for a few hours.

Cook the onion and peppers in a little oil.  When done, add the chicken with marinade.  When the chicken is cooked, add the cilantro and mango chunks.  Stir over heat a few more minutes.  Serve over rice.

For the rice:

1 1/2 cups brown jasmine or basmati rice
2 cups good-quality coconut milk (preferably regular, not 'lite')
2 cups water

1/2 tsp. salt

2 1/2 Tbsp. dry shredded coconut (optional)

1 Tbsp. coconut oil, or other vegetable oil

Rub the oil over the bottom of a large saucepan. Add the rice, coconut milk, water, salt, and shredded coconut. Stir and set over high heat. Bring to a bubbling (but not rolling) boil. Immediately reduce heat to low and cover. Cook for 1 hour, or until the coconut-water has been absorbed by the rice. Remove from heat and allow to sit for 10 min. Fluff with a fork.

Peanut Butter Energy Bites

(makes 18-20 bites)

1 cup oatmeal

1/2 cup peanut butter (or other nut butter)

1/3 cup honey

1 cup coconut flakes

1/2 cup wheat germ

1/2 cup mini chocolate chips

1 tsp vanilla

Mix everything above in a medium bowl until thoroughly incorporated. Let chill in the refrigerator for half an hour. Once chilled, roll into balls and enjoy! Store in an airtight container and keep refrigerated for up to 1 week.

{note} When I made these, they were a bit dry. If you have that problem (which probably has t do with your peanut butter, as I always pour the oil off of my new jars of PB), just add more PB and honey until it will hold together.

*original recipe on smashedpeasandcarrots.blogspot.com

Peanut Butter Bars

1/2 cup butter or margarine, softened

1/2 cup sugar

1/2 cup packed brown sugar

1/2 cup creamy peanut butter

1 egg, beaten

1 teaspoon vanilla extract

1 cup whole wheat flour

1/2 cup rolled oats

1 teaspoon baking soda

1/4 teaspoon salt

1 cup semisweet chocolate chips

In a mixing bowl, cream butter, sugars and peanut butter. Add egg and vanilla; mix well. Combine flour, oats, baking soda and salt; stir into the creamed mixture. Spread into a greased 13-in. x 9-in. x 2-in. baking pan. Sprinkle with chocolate chips. Bake at 350 degrees F for 20-25 minutes or until lightly browned. Cool before cutting.

{note} The batter for these is really thick. I had to spread it in the pan like you do icing. Also, they would be good without the chocolate chips (or with peanut butter chips) if you don't do chocolate. I think they'd also turn out well with less sugar, but I've only made them the one time, so I don't know for sure.

High Protien Pancakes

We eat these with strawberries and syrup (or Levi likes them rolled up with jam). Any way you make them, they're good and good for you. Makes about 20 pancakes.

8 eggs
16 oz cottage cheese (low-fat is fine)
1/2 c oatmeal
1/2 c oat bran (I usually use flax meal or wheat germ)
2 T canola oil

Put all ingredients ina blender and process until smooth. Cook 1/4 cup at a time in a griddle 1-2 minutes per side.

{per pancake}
Calories: 68.1
Fat: 3.8g
Carbs: 2.8g
Protein: 5.7g

Curried Lentil Salad

DRESSING:
1/4 cup+ corn oil (or any other light oil, I used grapeseed oil)
1/4 cup+ wine vinegar
1 tablespoon sugar
2 teaspoons salt
2 teaspoons pepper
1 teaspoon ground cumin
1 teaspoon dry mustard
1/2 teaspoon turmeric
1/2 teaspoon mace (I haven't been able to find this so I just omit it)
1/2 teaspoon cardamom
1/2 teaspoon coriander
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cloves
1/4 teaspoon nutmeg
1/4 teaspoon cinnamon

SALAD:
1 pound dried lentils
1 cup dried currants (I soaked mine to soften them up)
1/3 cup capers
1 finely chopped red onion

In a large bowl, whisk together all dressing ingredients and set aside.

Wash lentils. Cook them in boiling water for 5-6 minutes or until just tender (test after 2 minutes). Rinse and drain well, combine with the dressing and let sit overnight. Add a bit more oil and vinegar if it seems dry. At least 2 hours before serving, add the currants, capers and onions to the lentils. Let marinate for several hours.

Mushroom Casserole

Use any cooked grain you like. Feel free to use low-fat cottage cheese or sour cream if you prefer.


1 pound (2 containers) brown mushrooms, cleaned and chopped
1 large onion, well chopped
3 cloves garlic, finely chopped
3 cups cooked brown rice, room temperature
2 large eggs
1 cup cottage cheese
1/2 cup sour cream
1/2 teaspoon fine grain sea salt
1/3 cup freshly grated Parmesan cheese
a bit of fresh tarragon, chopped

Preheat oven to 350F degrees. Rub a medium-large baking dish with a bit of olive oil or butter and set aside. The pan I use is slightly smaller than a classic 9x13 baking dish - just grab for something in this ballpark.

In a large skillet over medium-high heat saute the mushrooms in a glug of olive oil sprinkled with a couple pinches of salt. Stir every minute or so until the mushrooms have released their liquid and have browned a bit. Add the onions and cook for another 4 or 5 minutes or until they are translucent. Stir in the garlic, cook for another minute and remove from heat. Add the rice to the skillet and stir until combined.

In a medium bowl whisk together the eggs, cottage cheese, sour cream, and salt.

Combine the rice mixture and cottage cheese mixture in a large bowl, stir until well combined and then turn out into your prepared baking dish. Sprinkle with 2/3 of the Parmesan cheese, cover with foil and place in oven for 30 minutes. Remove foil and bake for another 20 or 30 minutes more or hot throughout and golden along the edges. Sprinkle with the chopped tarragon, and the remaining Parmesan and enjoy

Morning Glory Muffins

½ cup (3 ounces) raisins or dried cranberries
2 cups (8 ounces) whole-wheat flour, traditional or white whole wheat
1 cup (7½ ounces) packed light or dark brown sugar (see note)
2 tsp baking soda
2 tsp ground cinnamon
½ tsp ground ginger
½ tsp salt
2 cups (7 ounces) peeled and grated carrots
1 large tart apple, peeled, cored and grated
½ cup (1½ ounces) sweetened coconut (see note)
½ cup (1½ ounces) sliced almonds or chopped walnuts
⅓ cup (1⅝ ounces) sunflower seeds or wheat germ (optional)
3 large eggs
⅔ cup (4⅝ounces) vegetable oil
¼ cup (2 ounces) orange juice
2 tsp vanilla extract

Preheat oven to 375 degrees F. Lightly grease a muffin tin or line with papers and coat the papers with nonstick spray.Put the raisins in a small bowl and cover them with hot water; set aside to soak while you assemble the rest of the recipe.Whisk together the flour, sugar, baking soda, spices and salt in a large mixing bowl.Stir in the carrots, apple, coconut, nuts and sunflower seeds (or wheat germ, if using).In a separate bowl, beat together the eggs, oil, orange juice and vanilla.Add to the flour mixture, and stir until evenly moistened. Drain the raisins and stir them in.Scoop the batter evenly into the prepared pan (the muffin cups will be almost full to the top—that's OK).Bake the muffins until nicely domed and a cake tester inserted in the center comes out clean, 25 to 28 minutes.Remove from the oven and allow the muffins to cool in the pan for 5 minutes, then turn them out onto a rack to finish cooling.
 
NOTE: When I made these, I used half the amount of sugar called for and unsweetened coconut and I thought they were great. I think they'd be rather sweet for breakfast made with full sugar, but do as you please.

Chocolate Coconut Oat Bars

{from Delicious Living, Feb 2011}

"With a classic macaroon texture, these egg-, dairy- and gluten-free bars are an adult chocolate indulgence. Kids, of course, will love them too."

2.5 C rolled oats
1 C almond meal/flour
1 C unsweetened shredded coconut (I used a finely shredded variety)
1/3 C cocoa powder
1/2 C coconut oil
1/2 C agave nectar (or honey)
1/2 C sugar
1 C bittersweet chocolate chips

Preheat oven to 275 deg. F. Combine oats, almond meal, coconut and cocoa powder in a large bowl. Mix well.

Combine coconut oil, agave nectar (or honey) and sugar in a small saucepan over medium heat. Stir until sugar dissolves and mixture is hot (not boiling). Pour over oat mixture and stir until well mixed. Stir in the chocolate chips, quickly but thoroughly (they will melt).

Press mixture into an ungreased 8x8 pan and bake for 20 min. Remove from oven and cool completely. Cut into 24 small pieces.

[per serving] 184 cal, 12g fat (1g mono, 2g poly, 7g sat), 0mg chol, 3g protein, 2g fiber, 3mg sodium

Veggie Cheese Pasta Bake

1 pound whole wheat penne pasta, uncooked
10 oz bag frozen stir-fry veggies (peppers, mushrooms, green beans, etc)
1 cup cherry tomatoes, halved
4 Italian chicken sausages, sliced

2 cups milk
8 oz mozzarella, cut into chunks or shredded
6 oz parmesan cheese, divided
1 tsp minced garlic
1 tsp pepper
1 tsp dry parsley

In a greased 9x13 in pan, layer pasta, veggies and sausage in order. Set aside.

Heat milk, mozzarella, half of the parmesan and spices in a medium sauce pan over low heat until the cheese is mostly melted. Pour over the pasta and veggies, top with remaining parmesan, cover and bake at 350 for 1 hour.

Lemon Cranberry Muffins

1/2 cup plus 2 tablespoons sugar, divided
3/4 cup nonfat plain yogurt
1/3 cup canola oil
1 large egg
3 teaspoons freshly grated lemon zest, divided
2 tablespoons lemon juice
1 teaspoon vanilla extract
1 1/2 cups whole-wheat flour
1/2 cup cornmeal, preferably medium or fine stone-ground
2 teaspoons baking powder
1 teaspoon baking soda
1/4 teaspoon salt
1 1/2 cups cranberries, fresh or frozen (thawed), coarsely chopped (see Tip)

Preheat oven to 400°F. Coat 12 (1/2-cup) muffin cups with cooking spray or line with paper liners.

Whisk 1/2 cup sugar, yogurt, oil, egg, 2 teaspoons lemon zest, lemon juice and vanilla in a medium bowl.

Whisk flour, cornmeal, baking powder, baking soda and salt in a large bowl. Add the yogurt mixture and fold until almost blended. Gently fold in cranberries. Divide the batter among the muffin cups. Combine the remaining 2 tablespoons sugar and remaining l teaspoon lemon zest in a small bowl. Sprinkle evenly over the tops of the muffins.

Bake the muffins until golden brown and they spring back lightly to the touch, 20 to 25 minutes. Let cool in the pan for 10 minutes, then transfer to a wire rack to cool for at least 5 minutes before serving.

Tips & Notes
Make Ahead Tip: Individually wrap in plastic and freeze in a freezer bag for up to 1 month. To reheat frozen muffins, remove plastic, wrap muffin in a paper towel and microwave on High for 30 to 60 seconds.

Tip: To make quick work of chopping cranberries, place whole berries in a food processor and pulse a few times until the berries are coarsely chopped

Nutrition Per muffin: 187 calories; 7 g fat (1 g sat, 4 g mono); 18 mg cholesterol; 29 g carbohydrates; 10 g added sugars; 4 g protein; 3 g fiber; 255 mg sodium; 96 mg potassium.

Hilary's Granola

from The Wholesome Junk Food Cookbook by Laura Trice
Yield: 6 cups

4 cups rolled oats
1 cup raw almonds
1/2 cup pumpkin seeds
1/2 cup raw sunflower seeds (use a variety of nuts/seeds, combining to 2c)
2 tsp sea salt
2/3 cup honey (can substitute maple syrup)
1/2 cup oil (olive, canola, whatever)

Preheat oven to 325. Grease shallow 14 x 11 inch pan. Combine dry ingredients and wet ingredients separately and then mix well. Spoon into prepared pan, firmly patting the mixture to the edges. Bake for 30 minutes, turning the pan and stirring every 10 minutes or until golden brown.

{notes} When I made this, I added a tsp each of vanilla and cinnamon to the honey/oil mixture. I also added 1.5-2 cups of dried fruit (cherries, currants and cranberries) Super yummy!

Dark Chocolate Cake with Chocolate Buttercream Frosting

1.5 cups oat flour
1 cup cocoa powder
1tsp baking powder
1tsp baking soda
1/4 tsp espresso powder
3/4 tsp salt
1 cup lowfat buttermilk
1tsp white vinegar
2 tsp vanilla
4 large egg whites
2 cups (not packed) brown sugar
1 cup light vanilla yogurt

1 recipe Chocolate Buttercream Frosting (follows)

line two 9" round cake pans with parchment and spray lightly with cooking spray.

Sift together flour, cocoa powder, baking powder, soda, espresso powder and salt.

Use a sturdy whisk to mix buttermilk, vinegar and vanilla in a large mixing bowl until well combined. Whisk in the egg whites, brown sugar and yogurt until well blended. Mix in dry ingredients just until combined. Divide the batter and bake 30-35 minutes, or until a toothpick inserted in the center comes out dry.

Cool in pans for 10 minutes, then transfer to a rack to cool completely. Frost.

Frosting:
1.25 cups plus 2 Tbs butter, room temperature
1/4 cup plus 2 Tbs light cream cheese, room temperature
2 tsp vanilla
pinch of salt
2.75 cups powdered sugar
1/2 cup cocoa powder
fat free milk as needed

Combine butter, cream cheese, vanilla and salt in a largew mixing bowl. Beat on high until smooth. Gradually add the powdered sugar and cocoa powder, beating until fluffy. If frosting is too thick, add milk, 1 tsp at a time until desired consistancy.


Frosted cake makes 14 servings:
294 cal, 6g protein, 59g carb, 6g fat, 3g saturated fat, 11mg chol, 4g fiber, 384 mg sodium

Pumpkin Pancakes

2 cups flour (AP or whole wheat)
3 tablespoons brown sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground allspice
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon salt
1 1/2 cups milk
1 cup pumpkin puree
1 egg
2 tablespoons vegetable oil
2 tablespoons vinegar

1.In a separate bowl, mix together the milk, pumpkin, egg, oil and vinegar. Combine the flour, brown sugar, baking powder, baking soda, allspice, cinnamon, ginger and salt, stir into the pumpkin mixture just enough to combine.

2.Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each pancake. Brown on both sides and serve hot.

Chocolate Zucchini Cake

makes a 9x13" pan

1/2 C butter
1/2 C canola oil
1 3/4 C sugar
2 eggs

2 1/2 C whole wheat flour
1/4 C cocoa powder
1 tsp soda
1 tsp salt
1/2 C buttermilk
1 tsp vanilla

2 C shredded zucchini (peel and partially seed the zucchini first)

3/4 C chocolate chips
3/4 C chopped walnuts

Cream butter, oil and sugar. Add eggs, beat well.

Add dry ingredients and buttermilk. Stir in vanilla.

Stir in zucchini *by hand*.

Pour into a 9x13" pan and top with chocolate chips and walnuts.

Bake at 325 for 1 hour.

Chocolate Crinkles

from King Arthur Flour Whole Grain Baking

5 1/2 Tbs butter
1 C sugar
1 tsp vanilla
1/2 tsp baking soda
1/2 tsp salt
1 large egg
1/3 cup brewed coffee, cooled
1 3/4 cups spelt flour
1/3 cup cocoa powder
2 cups chocolate chips

2/3 cup powdered sugar for dusting


Cream butter, sugar, vanilla, soda and salt. Beat in the egg and coffee, scraping the bowl, then stir in the flour, cocoa powder and chocolate chips. Refrigerate dough overnight.

Remove dough from refrigerator. Preheat oven to 400°F. Lightly grease 2 cookie sheets. Place powdered sugar in a bag. Drop dough into powdered sugar by the tablespoon and shake to coat. Place coated balls of dough on cookie sheets and bake for 11 min, or until set around the edges and still soft in the middle. Remove from oven and loosen cookies on sheetwithout lifting after 10 min. allow to cool completely on the cookie sheet.

These cookies are delicate and may not travel well.

Lemon-scented Quinoa Salad

1 cup quinoa
2 cups water
1/2 teaspoon fine grain sea salt
1 can garbanzo beans, or dried equivalent
1/2 cup cilantro, chopped
1/2 red onion, chopped

Tahini Dressing:
1 garlic clove, smashed and chopped
1/4 cup tahini
zest of one lemon
scant 1/4 cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons hot water
scant 1/2 teaspoon fine grain sea salt

Rinse the quinoa in a fine-meshed strainer. In a medium saucepan heat the quinoa and water until boiling. Reduce heat and simmer until water is absorbed and quinoa fluffs up, about 15 minutes. Quinoa is done when you can see the curlique in each grain, and it is tender with a bit of pop to each bite. Drain any extra water and set aside.

While the quinoa is cooking make the dressing. Whisk together the garlic, tahini, lemon zest and juice, and olive oil. Add the hot water to thin a bit and then the salt.

Toss the cooked quinoa, beans, cilantro, red onion, and half of the dressing. Add more dressing if you like and season with more salt to taste. Serve garnished with a bit of cilantro.

Serves 4.

{From 101 Cookbooks}

Homemade Thin Mints

Chocolate Wafers:
8 ounces organic butter, room temperature
1 cup organic powdered sugar, (I use Wholesome Sweeteners brand)
1 teaspoon natural vanilla extract
1 cup cocoa powder (I use Dagoba's cacao powder)
3/4 teaspoon fine grain sea salt
1 1/2 cups whole wheat pastry flour

Chocolate Peppermint Coating:
1 pound good quality semi-sweet chocolate, chopped
natural peppermint oil to taste

Preheat your oven to 350. Racks in the middle zone.

Make the cookie dough: In a mixer cream the butter until it is light and fluffy. Add the powdered sugar and cream some more, scraping the sides of the bowl a couple times if necessary. Stir in the vanilla extract and then the salt and cocoa powder. Mix until the cocoa powder is integrated and the batter is smooth and creamy, sort of like a thick frosting. Add the whole wheat pastry flour and mix just until the batter is no longer dusty looking, it might still be a bit crumbly, and that's o.k. You don't want to over mix and end up with tough cookies.

Turn the dough out onto a counter, gather it into a ball, and kneed it just once or twice to bring it together into once nice, smooth mass. Place the ball of dough into a large plastic bag and flatten it into a disk roughly 3/4-inch thick. Place the dough in the freezer for 20 minutes to chill.

Rollout and bake: Remove the dough from the freezer and roll it out really thin, remember how thin Thin Mints are? That's how thin you need your dough, about 1/8-inch. You can either roll it out between two sheets of plastic, or dust your counter and rolling pin with a bit of flour and do it that way. Stamp out cookies using a 1 1/2-inch cutter (this time I used one with a fluted edge, I've done hearts and other shapes in the past). Place cookies on a parchment-lined baking sheet and bake for 10 minutes. Remove the cookies from the oven and allow them to cool completely on a baking rack if you've got one.

{NOTE} When I made these, I rolled the dough into a log and wrapped with plastic wrap. I stuck it in the fridge overnight and then sliced it thin with a sharp knife. I then baked as directed.

Make the peppermint coating:
While the cookies are in the oven you can get the coating ready. I use a makeshift double boiler to melt chocolate (a metal pan over a saucepan of gently simmering water), but I know many people who swear by melting chocolate in the microwave. Slowly melt the chocolate, stirring occasionally until it is glossy and smooth. Stir in the peppermint extract. I started with 1 tsp. If you think the chocolate needs a bit more peppermint kick, add more extract a drop or two at a time - but don't go overboard. If the chocolate is too thick and breaking your cookies, add a bit of flavorless oil (canola or veggie). The chocolate will then melt at lower temperatures (making cheap chocolate seem nicer), but that's not an issue if you're keeping them in the fridge or freezer.

Finishing the cookies: You are going to coat the cookies one at a time and then gently set them on a parchment-lined baking sheet to set. Drop one cookie into the chocolate and (using a fork) carefully make sure it gets fully coated. Lift the cookie out of the chocolate with the fork and bang the fork on the side of the pan to drain any extra chocolate off the cookie. You are after a thin, even coating of chocolate. Place on the aforementioned prepared baking sheet, and repeat for the rest of the cookies. Place the cookies in the refrigerator or freezer to set. They will set at room temperature, it just takes much longer, and I prefer them straight out of the freezer anyways ;)

Make 3 or 4 dozen cookies {NOTE} When using the log method, I got 6 dozen cookies out of a batch.

recipe found here

Ginger Cookies

Ginger Cookies

1 cup butter
1 1/2 cups white sugar
2 eggs, beaten
1/2 cup blackstrap molasses
1/2 cup honey
4 cups whole wheat flour
1 tablespoon baking soda
2 teaspoons baking powder
1 heaping tablespoon ground ginger
1 1/2 heaping teaspoons ground nutmeg
1 1/2 heaping teaspoons ground cinnamon
1 1/2 heaping teaspoons ground cloves
1 1/2 heaping teaspoons ground allspice
1/2 cup white sugar with 1 T ginger mixed in for decoration

Preheat the oven to 350 degrees F (175 degrees C). Grease cookie sheets.

In a large bowl, cream together the butter and 1 1/2 cups of sugar until smooth. Mix in the eggs, and then the molasses and honey. Combine the whole wheat flour, baking soda, baking powder, ginger, nutmeg, cinnamon, cloves, and allspice, heaping the measures if you like a lot of spice. Stir the dry ingredients into the molasses mixture just until blended.

Roll the dough into small balls, and roll each ball in the remaining white sugar. Place the cookies about 2 inches apart on the cookie sheets.

Bake for 10 to 15 minutes in the preheated oven, until the tops are cracked. Bake longer for crispy cookies, less time for chewy cookies. Cool on wire racks.

Makes 4-5 dozen, depending on how big you make them