Healthy Meals

Fresh Vegetables!  Is there anything healthier?

Sweet, green peppers… Very low in calories, carbohydrates, cholesterol, fat, and sodium.  Bell peppers are a GREAT source of vitamin C and dietary fiber.  They are also a good source of vitamin A, Niacin, Thiamin, vitamin B6, folate, magnesium, copper, potassium, and vitamin K.  Wow!  This vegetable really packs a healthy punch!

White onions… Extremely low in fat and calories.  Great source of dietary fiber.  Good source of vitamin C. Manganese, copper, vitamin B6, folate, and phosphorous are also present in white onions.  They also contain flavonoids, anti-oxidants responsible for protecting the body from free radical cells.  Onions have been used in many studies regarding their ability to prevent certain types of cancers.  Fantastic!

Roma tomatoes… Fat and calories are almost nonexistent.  No cholesterol.  Very low in sodium.  Excellent source of vitamins A and C.  They also contain anti-oxidants.  Nice!

Fresh cilantro… (also known as coriander) No cholesterol.  Very rich in anti-oxidants and dietary fiber.  Excellent source of numerous minerals such as calcium, potassium, manganese, iron, and magnesium.  Also a great source of vitamins A, K, C, and B6.    My family loves the flavor cilantro adds to dishes.  It’s kind of a love-it-or-hate-it-herb, but it is definitely beneficial to your health.

Now, what to do with these beautiful, tasty, healthy vegetables?  My family loves when I add them to a pot of pinto beans.  Beans are an excellent source of protein and are very low in fat and calories.  My bean soup is both delicious and healthy.

You can also add these fresh vegetables to pretty much any soup recipe, chicken, ground beef, or whatever your heart desires.  Chopping them fine makes it easier to sneak them into your regular recipes, too, and your family may not even notice.  But they will definitely reap the health benefits.

CHOCOLATE CREAM CHEESE BRAID

Taste and Create was started as a food event by Nicole from For the Love of Food.  The whole purpose of Taste and Create was, and has been, and continues to be to create a community of bloggers who test each others’ recipes and share links. The participants of the event are paired together and try a new recipe from one another’s blog.
This month I was paired with ANGRY ASIAN CREATIONS. I love being paired with someone I’ve never been paired with before I inevitably learn sooooooo much, and find great new recipes.  I chose her SWEET BRAIDED BREAD recipe which she adapted from KING ARTHUR FLOUR. I chose it because I was having a serious chocolate craving at the time and it seemed holidayish too.  I used a cream cheese (honey nut) chocolate chip filling.

BEEF BARLEY PASTA SOUP

3 tablespoons butter
1 pound stew meat, in 1/2 inch pieces
flour
1 large carrot, diced
1 large onion, finely chopped
3 teaspoons minced garlic
½ teaspoon oregano
1/2 cup barley
1 cup pasta
1 cup White Grenache Wine
1-28 ounce cans Contadina crushed tomatoes
4-14 ounce cans beef broth*
salt and pepper to taste

  • Over low heat melt the butter.
  • Stir in carrots and saute until soft. 
  • Add onions and garlic sauteing until fragrant.
  • Dredge beef pieces in flour.
  • Add beef to pan and saute’ until beef pieces are browned.
  • Add the wine and simmer 10-15 minutes. 
  • Add the tomatoes and broth. Stir well and simmer 1 hour or more.
  • Add the barley  during the last hour and simmer slow.
  • Add the pasta during the last 15 minutes.

*or make your own with 4 1/2 cups hot water and 3 teaspoons vegetable or beef bouillon.

CHICKEN ADOBO – MEXICAN PHILIPINO CROSS – CHICKEN ADOBO ala TAMY

When  you look up recipes for Chicken Adobo ou have to choose between either a Phillipino recipe or a Mexican recipe.  I couldn’t choose so I decided to combine my favorite ingredients from each of them and make my own recipe.

Chicken Adobo
1 1/2 to 2 pounds boneless, skinless chicken breasts
  3tablespoons butter
1 large onion, chopped
2 cloves garlic, sliced VERY thin
1/4 cup apple cider vinegar
1/4 cup soy sauce
1 cup orange juice
3 tablespoons honey
1/2 tablespoon achiote seeds
1 cup boiling water
1 teaspoon basil
1/4 teaspoon cinnamon
1/2 teaspoon sea salt
1/2 teaspoon cayenne
1/2 teaspoon paprika
1/4 teaspoon freshly ground black pepper

  • Cover achiote seeds with boiling water. 
  • Cover and set aside overnight. 
  • Drain seeds discarding water.
  • Place seeds, orange juice, soy sauce, vinegar, cayenne, paprika, cinnamon, honey, salt, pepper and garlic in a food processor. Grind until well blended.
  • In a large wok or skillet, heat butter over medium-high heat. Sear the chicken on one side until light golden brown, about 5 minutes. Flip the chicken over and sear the other side for another 5 minutes.  
  • Add the onions over the chicken.
  • Pour the seed mixture over chicken and heat through.
  • Serve hot over rice and vegetable sides. 

PEANUT BUTTER CHOCOLATE CHOCOLATE CHIP COOKIES

Peanut Butter Chocolate Chocolate Chip Cookies
2 1/2 cups flour
1/2 teaspoon sea salt
1/2 teaspoon baking soda
1 teaspoon PURE vanilla
1 cup butter, softened
1 cup peanut butter
1 cup sugar
1 cup brown sugar, packed
2 teaspoons cocoa
2 large eggs
1 (12 oz) bag semi sweet chocolate chips

  • Preheat oven to 375F.  
  • Whisk together dry ingredients and set aside.
  • In a large mixing bowl, mix together butter and peanut butter until well blended.
  • Add sugar and brown sugar and cream well.
  • Gradually beat in flour mixture.
  • Fold in chocolate chips.
  • Drop dough from rounded teaspoons onto cookie sheets.
  • Bake 10-13 minutes.
  • Allow cookies o cool on the sheet for 2 minutes.
  • Remove cookies to a cooling rack.