Cooking With Friends: Recipes to Feed and Inspire

Four times a year, I get together with friends in my church kitchen and we cook, sharing healthy recipes. We laugh a little, do a lot of chopping and just enjoy being foodies. I always include several simple proteins and lots of veggies. Try something new. It's a lifestyle--it's gotta taste good!

Prepping the Artichokes for Mini Lasagna Cups

Here are the most recent recipes.

Turkey Meatballs                                 

2 lbs ground turkey

½ red onion finely chopped

5 green onions, finely chopped

1 egg

½ tsp chili powder

½ tsp cumin

½ tsp powdered ginger or 1 tsp fresh grated ginger

Black pepper

Red pepper flakes

2 tbs dried or fresh chopped cilantro

2 tbs soy sauce

Mix ingredients in a bowl. Shape into patties or use an ice cream scoop to form meatballs. Place in baking dish coated with cooking spray.

 Bake 350 until brown, about 30 minutes. Carefully remove meatballs from pan, leaving drippings behind.

Egg Casserole with Sweet Potatoes

Cooking spray

Olive oil

1 large sweet potato or yam, diced

½ teaspoon fine sea salt

1½ pound lean turkey sausage

1 yellow onion, diced

2 cups chopped spinach,

or thawed and squeezed frozen spinach

10 eggs, whisked

½ teaspoon salt, pepper

½ teaspoon garlic powder

Preheat oven to 400 degrees. Grease a 9×12 baking dish. Or spray muffin tins with cooking spray.

Toss diced sweet potatoes in 1 tsp olive oil and sprinkle with salt.

Place sweet potatoes on baking sheet and bake for 20-25 minutes, until soft. Or bake in microwave, 5 minutes each.

While sweet potatoes are cooking, place a large sauté pan over medium heat. Spray with cooking spray. Add breakfast sausage and yellow onion. Cook until no pink remains in meat. (drain off fat)

Place meat mixture in baking dish or muffin tins or a 9 x 11 inch pan,  add sweet potatoes and spinach then add eggs along with salt and garlic powder and mix until well combined.

Place in oven and bake for 25-30 minutes, until eggs are set in the middle.

Egg Casserole Cups

Roasted Veggies:

Brush sliced cauliflower (or any veggie sliced in a uniform size) with olive oil, sprinkle with salt and pepper.

Bake 400 degrees until tender crisp.

--Sprinkle with parmesan cheese or toss with balsamic vinegar and real bacon bits

 

Roasted Veggies

Spinach Artichoke Mini Lasagnas

16 oz Frozen Spinach, thawed and drained

1 can water packed artichoke hearts

1 16 oz container fat free ricotta cheese

3 cups shredded mozzarella

½ cup parmesan

1 large egg

3 tbs herb paste

1 jar low sugar pasta sauce 72 refrigerated wontons

Stir together spinach, artichoke hearts, ricotta, 2 cups mozzarella, parmesan, egg, herb paste. Set aside. 

Preheat oven to 375. Coat 12 muffin cups with cooking spray. Press one wonton wrapper into each cup. Spoon 2 tbs cheese mix into each. Top with sauce, wrapper, cheese, wrapper, sauce—etc.

 Crimp top wrapper like a pie. Spread 1 tbs sauce over each and top with 1 cup mozzarella.  Wrap pan with foil.

Bake 10-12 min.  Adapted from Vegetarian Times Magazine /Nov 2014 

Veggie Lasagna Cups

Asian Salad

4 cups shredded napa cabbage or any greens

4 green onions, thinly sliced

1 cup grated carrots

1 red bell pepper sliced thin

½ cup chopped mint

½ cup chopped cilantro

½ cup chopped peanuts

¼ cup lime juice

2 tsp Sriracha sauce

3 cloves minced garlic

2 tbs Stevia

3 tbs fish sauce or low sodium soy sauce

1 tbs olive oil.

Combine all veggies in a bowl. Combine dressing ingredients in another bowl and whisk.  Just before serving, toss dressing into salad and top with peanuts. Serve with cooked shredded chicken for a complete meal. 

Citrus Salmon

Salmon, divided into 4 oz portions

½ cup orange juice

Juice of one lemon

One lemon, sliced thin

Spice rub or chili powder, cumin, salt , pepper and red pepper

Olive oil

Allow salmon to soak in orange juice for 20 mins

Remove from juice and place in oven safe dish. Brush with lemon juice and olive oil. Sprinkle with spices. Put  a single layer of lemons on top of fish.

Bake 400 degrees for 15-20 min. 

 

Salmon Tostadas

Spaghetti Squash Boats

2 spaghetti squash

Salt and pepper to taste

1 lb chicken breasts

¼ tsp garlic powder

¼ tsp oregano

2 cups marinara sauce

¼ cup parmesan cheese

1 cup shredded Mozzarella cheese

Poke squash with a fork and microwave it for 5 min. Remove. Repeat with the other squash. Allow them to sit for 10 minutes. Cut them open and scoop out seeds. Loosen strands with fork.

Cut chicken into bite sized pieces. Heat pan with a little olive oil. Put chicken in pan, add garlic powder, oregano, salt and pepper. Cook chicken until pink color is gone.

Place chicken on squash halves.

Top with sauce, mozzarella  and parmesan. Bake at 350 for about 12-20 minutes. 

Prepping the Squash Boats

Help! I'm Hungry All the Time!

Some of my fitness buddies are walking around a little bit cranky lately because frankly-- they're hungry.

The best way to truly find out what's going on is to log your food. And I don't mean making a mental checklist of everything you ate for the last three days and forgetting to mention "a bite of this" and a "bag of that." I mean taking time to look up the nutrients of the foods you eat in the proper portion sizes, before that food lands on your plate.

Write down what you ate, when you ate it, and the numbers that go with it. www.nutritiondata.com is a great place to look up numbers. You can even make notes about how you physically felt a few hours later--whether you had decent energy, or if you were running low. Keep track of the water you drink too, because that comes into play in your overall wellness. We suggest 90 ounces of water a day. Drink up!! Water keeps you full, hydrated and energized.

I find when people log their food, it provides a culinary road map that tells me why they're hungry because of what they're eating, or not eating.

                                                            SAMPLE FOOD LOG

To stay full and energized, you need a combination of complex carbs and lean protein to give you the energy and fullness you're looking for, with the fewest calories. Think of good carbs as quality fuel, versus simple carbs which give you a short burst of energy and then you crash.

When you eat small portions of complex carbs along with lean protein throughout the day, your blood sugar doesn't spike and then dive. It stays even all day long so you don't find yourself digging in the pantry at 8 p.m. looking for that cookie fix that you know you can get from sugar. We often crave sugar when we've been depriving ourselves of decent carb fuels all day long.

Start the Day with Complex Carbs

So, start your day with the highest quality of carbs available. Lately, I'm on a hot oat bran kick. Find a bag of Bob's Red Mill Oat Bran in the health food cereal aisle for $2.69, or any brand you like. Measure 1/3 of a cup of dry oat bran, put it in a deep glass dish and add 1 cup of water. Microwave it for 2 minutes and you get a great hot cereal packed with carbs that keep me full and happy all morning.

Oat bran is different than oat meal. It actually has 50-percent more fiber than oatmeal, with a lot more protein and very few calories. The bran is the outer husk of the whole oat grain. I'm not sure whose job it is to pick off that husk...but I'm happy they do. :)  The soluble fiber in oat bran can help lower your bad cholesterol levels.

I top mine with a little brown sugar, Stevia, and cinnamon. One serving is 150 calories (minus the brown sugar), 27 carbs and 7 grams of protein.  I eat an egg on the side for a little added protein.

I spray a microwave safe dish with Pam, crack an egg in it, pierce the yolk with a fork and cover it with plastic wrap. Microwave for 35 seconds and swirl it around. Add another 20 seconds or so of cooking time.

Other Complex Carbs 

Remember too that vegetables and fruits are some of the best complex carbs around. They're packed with nutrients and fiber, which make us feel full. The general rule around my gym is that half your plate should be vegetables.  That's a visual cue that'll help you know if you're hitting your mark. If you like bread, choose whole grain, seedy varieties--in the right portion size. There are some delicious new pastas that are packed with fiber and protein too. These are carbs that you can enjoy in the proper portion size. A cup of pasta is the real portion size--not the plate you're served at Olive Garden.

 Measure it. Eat it. Have a colorful salad on the side.

Other Fantastic Carbs

The lowly sweet potato is often forgotten, but it's an excellent source of carb fuel. Poke it five times with a fork and microwave it for 5 minutes, or toss it in the oven if you're baking chicken or fish.


Beans

Black beans are loaded with fiber and they're a decent source of carbs and protein. Put some in your low carb tortilla with a little shredded cheddar and make quesadillas.


Eating small amounts of carbs throughout the day will keep your hunger in check and keep you from straying off your nutrition plan in search of energy. Ask yourself--"Am I hungry?" or are you really just tired or thirsty. Feed real hunger with real food--and lose the cranky!!

Perfect Pickles Please

Is your summer garden overflowing with cucumbers? Or maybe you have a neighbor who's offering them up. This refrigerator pickle recipe is so easy, anyone can do it. These are crispy, fresh and tangy.

There's no special equipment needed. Pickling is one way to hang onto summer for a few more weeks. These are easy on the waistline, a tasty way to perk up a sandwich or wrap, and kids love to eat them. 

To pickle anything, here's what you need: 

1 cup white vinegar

1/4 cup sugar or stevia

2 tbs salt

1/3 cup water

1 onion, thinly sliced 

3 cups sliced cucumber

Mix vinegar, water,sugar,salt until all are dissolved. Add veggies and seasonings. Store in a covered plastic container in the refrigerator. You can also use clean glass canning jars which make them perfect for sharing. 

Wash out the jars with soap and water and stack the pickles and onion slices inside, then add the liquid, garlic and peppers and pop the lids on. 

All pickles must be kept in refrigerator until eaten. They're ready to enjoy in about two days, if you can wait that long. Don't discard the juice, just keep adding more sliced vegetables. Don't pickle anything in a metal bowl. 

For flavor options, add chunks of garlic cloves, jalepeno pepper chunks, mustard seed, dill, fresh herbs--depending on the flavor you want. Feel free to adjust the sugar. You don't need much. The above vinegar is enough for 2-3,  6 ounce jars.

I like to jar these and give them as gifts. Just remind people to keep them in the refrigerator. They won't last long!--Especially if Maddie is around!

When You Fail to Plan, Plan to Fail

Do you know a lunch bag diva? She might own 6 different lunch bags or boxes, totes, coolers and assorted containers. She walks into work like she's planning a feast--when really, she's carrying in her two healthy snacks and midday meal because she's on a mission.

Want to succeed in the nutrition department? Cook, pack your meals and take them to work. If you want to kickstart your metabolism, you need to eat small meals throughout the day which include a protein, a good carb and some veggies. They don't sell that in vending machines--at least not where I work.

It's also a good idea to stock your desk drawer with snacks like almonds,  low sugar protein bars, and even an easy open can of tuna. That's to prep for those crazy days when you leave the house and leave that fantastic lunch on the kitchen counter. Or when you're just too swamped to cook.

If you work for 8 hours, you'll need a meal and up to two hearty snacks depending on your drive time. Greek yogurt is an excellent snack containing all the food groups and it's easy to take on the go. String cheese is also very portable. Most people need to eat 2 pieces to satisfy the body's protein needs. Add a serving size of whole grain crackers OR a piece of fruit and you have a decent meal that won't spike your blood sugar or make you crave the office crap in the corner cubicle.

Need a quick lunch? Save a portion from dinner and make that meal do double duty. If you're cooking chicken stir fry for dinner, cook a few extra ounces of chicken, add veggies and tomorrow, you eat like a queen.

Can you eat out with the gang? --once in a while. But here's the problem: restaurant meals are typically loaded with calories, fat and sodium, and virtually ANY meal you cook at home will be better for you that one served at a restaurant.

Have a strategey for eating out. Split a meal. Put half or more in a box. Order a salad that includes protein and order dressing on the side.

Let's face it. When you fail to plan, plan to fail!

Choosing the High Road

I'm trying to encourage my 14 year old son to run. Really, I'd like him to do anything that makes him sweat and raises his heart rate. Because our bodies are meant to move. We just feel better when we get that blood pumping and force oxygen into our muscles. After exercise, we think more clearly, we're more productive and we're in a better mood.

The other day, I gave my son a choice on our 2-mile jog: We could take the uphill road for a quarter mile, or stay on the flat trail. "Why would we take the hard way?,"  he asked.

I explained that when we accomplish difficult goals, or things we don't think we can do, we feel stronger and more powerful than we every imagined. Pushing ourselves outside our comfort zone makes us grow and gives us confidence in every area of life.  We started a few weeks ago with just a one mile run.

Will he get a side cramp? Will his legs ache? Yes, probably. But all that is temporary. It's the stuff we endure to reach the goal. Is it easy? No. But nothing worthwhile is easy.

It helps if you take little steps in that journey toward the goal. Walk first, then run. About 4 years ago, before I really kicked my fitness into gear, I would have never considered strapping on a pair of skis and heading for the hills. I skied when I was a teenager, zipping down the hill, out of control--barely surviving. Older now, and not so willing to risk a broken bone, there's much more caution. But that doesn't mean we stop taking risks.

My 14 year old son is a black diamond kind of guy. He has confidence and agility on skis that I will never have. But I've progressed over the years, from the bunny hill, to the green runs and this year, blue runs only. The first time I glimpsed at River Run in Dillon, Colorado, I told my family, "I will NEVER ski down that hill."

It was terrifying to even think about it. It was numbing to watch others swoosh down it. But with confidence, strength, determination...and yes, sometimes falling, we reach our goals.

This year on a confident run, I headed for the blue, with my family waving me off--telling me I was going in the wrong direction. I knew exactly where I was headed. And I skied that run over and over again--with the excitement of a toddler just learning to walk. My 14-year-old even cheered me on.

It didn't happen overnight. It wasn't easy. It was a VERY high road. And I'm a little stronger for it.

Lesson learned and taught.

Are Carbs Bad?

So many people have misconceptions about exactly what a carbohydrate, or "carb" is. They run from anything made of bread or pasta in fear of it sticking to their thighs or belly. There are a couple "diets" which remove starchy carbs--with the idea that carbs hinder weight loss.

You can eat bread, pasta and rice, and be healthy and lean. 
But the truth is, it's the quality, type and amount of carbohydrate that matters.

A carb is actually any food that gives the body energy. Most carb sources started by growing out of the ground, as a plant. And really, the lower we eat on the food chain, the more quality energy we'll get from our food.

A donut is a carb. (and a fat) It's a carb, because it gives us energy, but it's made with "refined" ingredients, white flour--flour which is stripped of its nutrients and bleached white.

Let's say this donut is 300 calories.





The fact is, this turkey enchilada is also 300 calories.

But it contains a different kind of carbs, called complex carbs. The enchilada is made with a small, whole grain tortilla, it is stuffed with a few black beans, ground turkey, and topped with lettuce and salsa. (these are vegetable carbs, natural wholesome foods that are unprocessed.)

Ok.. we're talking about two diffent foods that are 300 calories each. Big deal. Can you nutritionally swap one for the other? No. Your body knows the difference.

When you eat a donut, your body breaks down those refined sugars and carbs very quickly, because they were already broken down in the manufacturing process. Then, your blood sugar spikes and you have a sudden burst of energy. About an hour later, your body is trying to deal with the sudden onslaught of sugar, and your energy crashes.. so you reach for another donut. But don't do it!!!

When you eat the enchilada, you have a more superior form of energy in the whole grains, veggies and turkey. It's energy that lasts longer because it releases into your bloodstream gradually. The lean meat in the enchilada provides protein which keeps you fuller, longer and helps build lean, strong muscles. The black beans provide filling fiber and the salsa gives you flavor with few calories. You don't have sugar rush or crash and burn feeling of downing a few donuts.

Complex carbs give me excellent energy to push through grueling workouts and work harder--so I can burn more calories.

So how does this translate to eating bread and pasta? Chose whole grain bread, whole grain pasta and brown rice and keep the serving sizes small. I always tell people, have pasta, but make the serving the size of your fist. Then, have a big salad on the side. Stay away from white bread, white flour, white potatoes and sugar.

Eat a piece of crusty whole grain bread from the bakery, but then don't bread your chicken or pile potatoes on your plate.

Eat brown rice, quinoa, barley or farro. But eat about 1/3 of a cup cooked and round it out with vegetables. Our bodies need and want complex carbs to run, jump, think clearly and do all the amazing things we accomplish each day. But too much of any food like carbs, even "healthy" food, packs on the pounds and puts us at risk for all those diseases we don't like to talk about.

Yes. You can and should eat pasta if you want to!

Kitchen Staples For Clean Eating

What's in your kitchen? The answer may be the key to unlocking your weight loss and fitness potential. So start making some smart swaps. You have to transform your kitchen to transform your body.

 There are a few staples you'll want to work into the mix as you start to transition away from processed food into clean eating choices.

At the Stove:

• Extra Virgin Olive Oil: Use it to saute veggies, and for baking, instead of butter. I also brush meats with olive oil, stir fry with it, and drizzle it on pasta. Use it sparingly. Don't act like a celebrity chef and swirl it into the pan!

• Cooking spray: I use an olive oil spray or a canola oil spray.  It's super convenient to coat a pan before cooking eggs, limiting calories. You can also spray it on chicken before grilling. Spray bottles like "Misto" are available at culinary stores and allow you to spray your own olive oil. 
• Coconut Oil: It's light, heart healthy and gives great flavor to stir frys. Flavored varieties are useful for baking. Remember, it's a "good" fat, but it's still a fat. Limit quantities of all oils.

In the Pantry: 

• Switch to whole grain flour: Or at least try to alter some of your baking recipes with half whole grain, half white flour. There's an excellent variety of whole wheat flour called "white" whole wheat, which is a softer grain and it's not so gritty.
• Choose whole grain pasta: It's a little nutty, but if you cook it a little longer, it won't be tough. Boil it in chicken broth or vegetable broth for a naked sauce option. Toss it with parmesean cheese and add veggies. Remember, a serving size is the size of your fist. 

A fist-size serving of pasta.

• Old Fashioned Oats: Move over instant oatmeal, this is an excellent energy source and whole grain. Eat 1/2 cup cooked with Stevia and berries on top.
• Brown Rice: Brown rice isn't stripped of its outer fiber layers like white rice. It gives you more fiber and more staying power in terms of delivering even energy to your body. 
• Beans: Dried, or canned, keep a supply of lentils, black beans and kidney beans to make a protein rich salad, side dish or soup. 
• Onions: Have them on hand for soups, stews, salads, and stir fry. I love to season ground meat with onions, making meatballs juicy and flavorful. 

On the Shelf: 

• Stevia: It's an all-natural, zero calorie sweetener that doesn't spike your blood sugar like honey or agave syrup. Use it in place of sugar in the same ratios. 
• Spices: Eating clean doesn't mean giving up flavor. Choose a flavor profile like Italian, or Tex-Mex, and spice up your food. Italian flavors include basil, oregano, and red pepper flakes. Tex-Mex includes cumin, chili powder and cilantro. Experiment with flavors that make you happy. Make your own spice mixes like seasoned salt.
• Salt: Toss some in water before boiling pasta or cooking rice. 

In the Refrigerator: 

• Hot Sauce: Delicious on eggs or in soup. 
• Low sodium soy sauce: For stir fry or to add flavor to brown rice.
• Vinegar: For homemade salad dressing. 
• Minced garlic: For everything!
• Parmesean cheese: Excellent on eggs, pasta and whole grain cheese bread.
• Eggs: I eat two a day, usually scrambled with veggies.
• String Cheese: This is an awesome source of lean protein. I eat 2 at a time to get 16 grams of protein. 
• Greek Yogurt: My children whine that this is the "secret" ingredient in everything I cook. I agree. I use plain Greek yogurt and flavor it to suit my needs. Use stevia to make it sweet, or seasoned salt and herbs to turn it into dip. 
• Natural Peanut Butter: Peanut butter shouldn't have added hydrogenated fats or chemicals. Look for one with peanuts and salt. It must be kept in the refrigerator so it won't spoil. 

In the Fruit  and veg Drawer: 

• Apples keep well, and I always have lemons for squeezing on fish or turning into salad dressing.

Someone decorated the lemons in my fruit bowl.

• Pre-packed, pre-washed spring mix or romaine lettuce is convenient for quick salads.
• Portobello mushrooms make an easy base for a veggie pizza. 
• Avocado makes an excellent salad dressing base or sandwich spread. 

Snacks: 

• Keep nuts available, but limit the portion size on these good fats.
• Beef jerky: I found a lean, all natural product here in Nebraska with no preservatives. It's called Beef Bark. Find it at www.beefbark.com. It travels well and comes in dozens of flavors. 
• Whole grain crackers: Find a cracker with 5 ingredients or less and eat the proper serving size.