Classic Collard Greens

You don't have to get too fancy with fresh ingredients to make them taste amazing. I love this recipe for greens because it is so simple. 

You can substitute any greens that you have and it will taste amazing.  I like that they stay nice and bright green and don't remind me of the scary spinach on tv and cartoons that I saw as a kid. 

After you have made them a few times, feel free to start experimenting with red pepper flakes, vinegar, and lots of yummy spices like cumin or paprika.  

You'll be eating and cooking greens like a truth southerner in no time at all. 

Red Monster Smoothie

I just love this Red Monster Smoothie - I am still trying to love the green ones as much as the rest of the whole world does. 

 

 I really like to buy lots of berries when they are in season and freeze them for making smoothies and nice cream. Berries never seem to last as long as I would like them to in my fridge. 

If you are using frozen fruit, go ahead and leave out the ice - you'll have a plenty frozen smoothie. And I really do like to use water in mine, anything else just adds sugar and calories that you won't miss. And adding more water, which your body will thank you for! 

 

Crock Pot Cooking

One of my favorite cooking tools for the summer months is my crock pot. It doesn't heat the house up like the oven does, I can start it in the morning and not have to worry about dinner getting started when I am out running errands or doing afternoon classes.

Food $ense teaches an amazing slow cooker cooking class and you can learn to adapt ANY recipe to be used in your slow cooker.

If standard recipe says: 
Standard Recipe       slow cooker on high heat          Cook in slow cooker on low heat
15 to 30 minutes              1½    to                                  2 ½hours 4-6 hours
35 to 45 minutes              3-4 hours                              6-10 hours
50 minutes to 3 hours       4-6 hours                            8-18 hours

From my extremely informal research, these are my top three favorite slow cooker recipes.

Beef Goulash   Or Veggie Stew  You can load this up with seasonal veggies or you can use canned or frozen vegetables in the winter time. With the addition of whole grain pasta this is a meal really worth putting on your favorites list.

Lime and Cilantro Chicken This is amazing just served with rice. But if you use the Food $ense "cook once, eat twice" program you can have amazing chicken tacos or fajitas on the second night!

BBQ Pork There isn't anything that this isn't amazing with. It is yummy on rolls and in tortillas, it is great on salads and just plain.  You can make it as spicy or as sweet as you choose with the sauce that you use.

I love my slow cooker, especially in the summer months. I urge you to pull yours out and start experimenting with it.

Roasted Tomato and Lentil Salad

I may have to change the name of this blog soon to The Girl Who Always Ate Lentils. I think it would get a lot of traffic. At least from me.  (oh wait... ) 

They are just so delicious, and so easy to prepare and so cheap and so darn good for you. That's it! They are Everything!!

Just because it is summer doesn't mean that I have stopped roasting all kinds of delicious veggies. These are some roasted tomatoes, which don't take long to roast at all - and they are so yummy. 

You can eat this, hot, cold or room temp.  I make it on the weekends and then eat it all week for lunch because you guys... I need adult food in the summer time. It is what keeps me mostly sane. 

Let's Get Popping! Some of the Best Ways to Flavor Your Favorite Whole Grain

One of my most favorite things to snack on in the whole world is popcorn. Since I love to share with you my healthy favorite things, I am going to share with you some of the most delicious ways to top this amazing whole grain.

A whopping 3 cups of air-popped popcorn is a mighty filling whole-grain snack yet only has 92 calories, plus 19 g carbs, 3 g protein, and 4 g fiber.

For the best and most even flavor distribution put half your popcorn in a bowl then sprinkle half your toppings / seasonings and then the second half of your popcorn and then top with the rest of your toppings / seasonings. I like to then put a piece of plastic wrap over the top of the bowl and shake shake shake. 

Here are some other ways that I like to top my popcorn. 

Sweet - 

Chocolate Chips ( or any flavor chips for that matter). I like the mini ones. This can get messy, but boy is it ever delicious. 

Cinnamon Sugar - used melted butter or coconut oil and then sprinkle with a cinnamon sugar mix. (most of us have one). Try pumpkin pie spice or chai spice as well and sugar and powdered ginger or nutmeg. My mouth is watering just typing this. 

Maple Butter - Mix together 1 tsp of melted butter and 1 tsp maple syrup and drizzle it over your popcorn. It is a good thing this one goes so fast, because it can get soggy. 

Marshmallow - Instead of using your regular crispy rice cereal use popcorn to make these easy treats. 

Mexican Hot Chocolate -  Toss with 1/4 teaspoon each cocoa powder and cinnamon. 

Fruit Salad- Toss with 2 tablespoons each dried cranberries, dried tart cherries, and raisins.

Pumpkin Pie -  Toss with 1 tablespoon sugar, 1/2 teaspoon cinnamon, 1/4 teaspoon ground ginger, and 1/8 teaspoon each allspice, ground cloves, and nutmeg

Caramel -  In a small saucepan, simmer 1 1/2 teaspoons olive or coconut oil and 1 1/2 tablespoons pure maple syrup. Drizzle over popcorn and toss.

Chocolate Peanut - Toss popcorn with 1 tablespoon dark chocolate chips and 1 tablespoon peanuts.

Swiss Mix - Toss with 1/4 cup mini marshmallows and 1 tablespoon hot chocolate mix.

Spiced Nut - Toss with 1 teaspoon cinnamon, 1/8 teaspoon cloves, and 1 tablespoon each sunflower seeds, pumpkin seeds, and raw unsalted slivered almonds

Agave Crunch -  Drizzle with 1 tablespoon agave nectar and toss with 2 tablespoons granola and 1/4 teaspoon cinnamon

Savory - 

Barbecue Popcorn - with brown sugar and paprika this recipe is sure to please at your house. 

Garlic Oil and Pecorino cheese - You can use any specialty cheese with this recipe. I find it just fine to omit the salt that the recipe calls for. 

Italian Seasoning - (oregano, fennel, red pepper flakes, marjoram, and basil) with olive oil.  This one tastes like Pizza Popcorn!

Parmesan Parsley - Toss with 3 tablespoons freshly grated Parmesan cheese and 1 teaspoon finely minced fresh parsley.

Truffles - Drizzle with 1 teaspoon truffle oil and 1 teaspoon olive oil and toss

Sesame - Drizzle with 1 teaspoon sesame oil and toss with 1 1/2 tablespoons gomasio (toasted sesame seeds and nori seaweed. Can’t find it in your grocery? Use 1 1/2 tablespoons sesame seeds)

Orange Rosemary - Toss with 1/2 teaspoon rosemary, 1/8 teaspoon orange zest, and 1 dash garlic powder

Vegan Cheese - Drizzle with 1 teaspoon coconut oil and toss with 1 1/2 tablespoons nutritional yeast

Lemon Pepper - Toss with 1/4 teaspoon black peppercorn and 1/8 teaspoon lemon zest

You just use almost any prepared seasoning that you have Old Bay with Lemon Pepper and butter is to die for, as well as Caribbean Jerk Seasoning. For all of us ranch fans out there, we can use a packet of Ranch Dressing mix. 

Spicy - 
Spicy Paprika - Toss with 3/4 teaspoon chili powder and 1/4 teaspoon paprika. 

Thai - Toss with 1 teaspoon each curry powder and dried basil, 1/8 teaspoon cayenne, and zest of 1 lime.

Chipotle Chocolate -  Toss with 1/2 teaspoon cocoa powder and 1/8 teaspoon chipotle seasoning.


Cajun -  In small saucepan, heat 1 teaspoon canola oil over medium heat. Stir in 1/4 teaspoon each cumin, garlic powder, dried basil, dried thyme, and paprika; 1/8 teaspoon black pepper; and 1 dash cayenne pepper. Reduce heat to low and cook for 1 minute. Drizzle over popcorn and toss.


Chili Lime -  Drizzle with 1 tablespoon extra virgin olive oil and a few shakes of Tabasco. Toss with 1 teaspoon each freshly squeezed lime juice and lime zest, 1/4 teaspoon cumin, and 1/8 teaspoon each chili powder and chili flakes

Wasabi -Toss with 1 1/2 teaspoons wasabi powder, 1 teaspoon sugar, 1/8 teaspoon cayenne, and 1 finely crumbled sheet nori.

Sweet Chili - Combine 1 1/2 teaspoons honey and 1 dash each garlic powder, chili powder, and cayenne pepper. Microwave mixture on high for 15 seconds. Drizzle over popcorn and toss with 2 tablespoons freshly grated Parmesan cheese

How can you not love a snack that you can make so many different ways and still be healthy eating it. If you can, use a mister for your butter or olive oil. (or cut it out all together). What a great way to get your daily whole grains! 

Beet and Bean Dip - Ginger Beet Hummus

Isn't that just gorgeous? Don't you want to just dive in? 

Beets are one of my most favorite foods in whole wide world. I love them anyway that I can get them. so making them into a delicious dip was a given for me. 

When I made this dip and set out the rainbow of veggies my kids came flocking to it. They all ate it and loved it. The flavors of the hummus (tahini, cumin and ginger) really balance out the earthy flavors of the beets. Its so yummy on everything!

I have a really detailed tutorial for you on roasting beets at home - without making a huge beet juice mess all over your kitchen.  Its Here!  

You can also buy beets pre-roasted, but with farmer's markets in full swing - there are LOTS of beets available and you can eat the greens - and you can roast a bunch, freeze some for later, keep some in your fridge for salads and make this yummy dip!

If you love this dip, don't be limited by just dipping veggies, chips and pita, you can spread it on sandwiches, you can use it in wraps and you can add it to Buddha bowls, rice bowls and veggie bowls. YUM! 

Spicy Baja Shrimp Taco Salad

Just in time for Taco Tuesday tomorrow, Here is a quick and easy dinner salad that will have you feeling like the Queen or King of your kitchen and your family raving about how you should open up your own taco truck and make a zillion dollars. Yup! This salad is just that good. And really easy too. 

The recipe ingredient looks long, but it really just includes lots of spices that you already have in your pantry.  Lots of spices make this salad really have some kick and the cool dressing and cabbage make the perfect combination of spicy and cool.  

 Adding fish and seafood to your diet is a great way to vary your protein and get lots of nutrients including healthy omega-3 fats. 

Cucumber and Carrots Thai Noodle Salad

I made this salad and it was so good that I put it away towards the back of the fridge, so I wouldn't have to share it. (yes, I'm that kind of person)

Well a few hours later, Joseph shows up with a bowl of it, crunching and Mmm mmmm ing along, Wow! this is really really good, he says to me. 

I Know! That's why I hid in in the fridge.

Yes, I spiralized the veggies and honestly, It was a lot of work. they were really fun to eat, but you don't have to do things that way for this salad to be incredible. 

If you are looking for long "noodles", you can just make ribbon / strips with your vegetable peeler. Or go ahead and chop them up. 

While the noodles were super fun to eat, it did make it hard to eat the beans and peppers because veggie noodles and chickpeas are hard to get on the same fork - I didn't even attempt chopsticks. 

You add the marinate to the onions, beans and peppers first because the vinegar and lemon juice acid will essentially "cook" your onions making them sweet and mild. Don't let that extra step in the recipe scare you away or feel like it is a lot of work. 

This is a great fun salad - it's a real show-stopped with the spiralized veggies, but you do not have to make it that way if you don't have the tools or skills. I'm going to make it again and I'm pretty sure I am going to be doing ribbons. They seem like a good compromise to me. 

How to Eat Lots More Veggies

 

I was reading at article this weekend about boosting the recommended daily servings of fruits and veggies from 5 up to 7. If you are having a hard time getting your 5 servings, 7 is going to seem like a Mount Everest climb of vegetable eating. Something that is almost too daunting to even think about.

That has gotten me thinking about ways we can get more vegetables into our day, Perhaps here are a few ways that you might not have thought about yet.

Eat your Veggies for Breakfast- put some spinach into your omelet or toss in some peppers for a southwestern style breakfast burrito. The first meal of the daily can be the first place you are eating veggies.

Don't let Mid-Morning sneak by- You know that 10am slump we all feel? This is the perfect time to pick ourselves up with some veggies. A crispy snack of snap peas or carrots sticks can be just that cool zip to power you through to lunch time.

Stack up your Sandwich- Loading your sandwich with veggies can not only help stave off lunch time boredom, but really pack a punch of nutrition and energy into your mid-day meal. You can load up a sandwich with not just lettuce and tomatoes, but sliced avocado, sliced cucumbers, strips of asparagus, or slices of bell peppers. The only limit here is your imagination.

Snack Time is the Perfect Time -  Don't let any snack time pass without taking this opportunity to eat some veggies.  You can dip them into hummus, peanut butter, or mashed avocados. Try one of the fashionable new greek yogurt dips for some added protein ( you can even chop some veggies up and hide them in your dip!)

Half your plate - Don't forget dinner time. My Plate recommends that you fill half your plate with veggies. If you find this hard, always make a green salad and then a vegetable side dish. Or let two of your kids each pick out a vegetable for dinner.

With a little planning and forethought, we can not only be reaching the recommended 5 servings a day but the super extra healthy 7 servings!  Can you imagine all the extra health benefits we would be getting with those two extra servings a day. So let's get out there and go get 'em!  Yay Veggies!!

How to Eat Right When Money is Tight

I am been doing some browsing and amazing learning on the national Snap-Ed site this week.  There is so much good information here, it could take a month to read it all. But I want to share with you a few things that caught my eye.

Eat Right When Money's Tight.  There is a whole section devoted to helping us eat right on small and reduced budgets. With great shopping trips, menu planning strategies, and recipes it has everything that we are used to seeing from our own Food $ense lessons.   There are applications and helps to apply for SNAP benefits, MyPlate tips for eating healthy on a budget, and an Eat Right When Money's Tight tip sheet.

There is so much information on the SNAP-Ed website it could take weeks to go through it all. That is why I think Food $ense is such an amazing place to start.

It shares with us all the most basic steps that we need to start eating healthy on a budget.