Snack Recipes

Strawberry Smash

130 Cal, no fat, no sugar...delicious!

• 10oz of frozen strawberries (just shy of 2 cups)
• Buy frozen strawberries, or buy fresh berries, cut off tops, wash and freeze whole
• 2 packets splenda
• 3 T. fat free whipped topping

Microwave berries for 1:30 - 2:00 minutes, just until soft enough to smash with a fork.
Smash them!
Mix in sweetener and add whipped topping.

Surprisingly satisfying and so yummy!

Old Fashioned Hot Chocolate
This hot chocolate, when combined with espresso, makes a wonderful latte!

For one:

• 1 1/3 cups milk (skim, whole, 2% - whatever!)
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon sugar or splenda
• 1/8 teaspoon vanilla extract
• Mini marshmallows or whipped cream for serving

1. Warm the milk
2. In a small saucepan over low heat, warm the milk until tiny bubbles appear around the edges of the pan. Remove from the heat.
3. Blend the cocoa
4. Put the cocoa, sugar and vanilla in a mug and stir to combine.
5. Add 1 tablespoon of the hot milk to the cocoa mixture and stir until it is smooth with no visible lumps. Ask an adult to help you pour the remaining hot milk into the mug. Stir well, top with the marshmallows or whipped cream, and serve immediately. Serves

For a crowd:

• 1 gallon milk (skim, whole, 2% - whatever!)
• 1 ½ c. unsweetened cocoa powder
• 1 ½ c. sugar or splenda
• 1 ½ teaspoon vanilla extract
• Mini marshmallows or whipped cream for serving

When adding hot milk into cocoa, add 1 ½ cup milk – slowly!

Classic Scones
Makes 12

• 1 c. + 1 T. flour
• 1 T sugar
• 1 t baking soda
• ¼ baking powder
• ¼ t salt
• ½ c plain fat free yogurt
• 1 lg egg
• 1 T butter melted and cooled

1. Preheat oven to 425 degrees. Spray baking sheet.
2. Combine flour, sugar, baking powder, baking soda, & salt. In a small bowl, mix yogurt, egg, and butter. Add to dry mix and stir until just combined.
3. On lightly floured counter, roll out ¼ inch thick circle and cut 12 wedges for scones. Dough will be sticky, but that's fine!
4. Reduce oven temp to 400 degrees. Bake until golden, 12-15 minutes.

1 scone: 64 cal, 2 g fat, 0 g fiber
1 pt. each

Mock Devonshire Cream (Mix the following)

• 3 T. Powdered Sugar (or 2 T Splenda)
• 1/4 c. Fat Free Sour Cream

Cinnamon Date Scones:
Add 2 t. cinnamon & ½ dried, chopped dates

Snacking Right Made Easy

So - ever want to have a snack, but nothing sounds good? At just 150 or 200 calories, all of these snack options sounds amazing!

After recently hearing about nutrition Professor Mark Haub's Twinkie diet (see here) I started thinking: Maybe there is something to just counting calories. Maybe it's more about what goes in than how much exercise I put out.

I still cannot bring myself to consume high fructose corn syrup, MSG, or trans fats, but this guy's cholesterol actually went down while eating junk food! It is coming to the attention of many nutritionists and doctors (you know, the "experts") that fat intake does not necessarily lead to fat stored in the body. Sugar is far more influential on ballooning hips and protruding abdomens than fat, and high cholesterol foods do not necessarily raise your cholesterol level. Not to mention that raising your good cholesterol is, well, good!

Confused yet? You have the right to be. In a day and age when there are more "health" foods, "low fat", "non fat", "reduced sugar" and "sugar free" foods on the market why is this country experiencing an obesity issue?

Ever wonder what goes into food to replace the fat and sugar that is removed? Additives may be at the root of weight gain. They can mess with you liver (a filtering organ), overwork your pancreas (type II diabetes), feed and encourage cancer cells, as well as generally confusing your body that was not designed to cope with artificial ingredients.

Want to be healthy and/or lose weight? Become a label reader and calorie counter. It's that easy.

I went to an online site (here) to figure out how many calories I should be having a day. I know It's just before the holidays, which may sound like an odd time of year to become more calorie conscience, but on Thanksgiving and Christmas Day, I shall take a holiday from this new way of eating as well. ("Diet" is just another foul, four-letter word.) Smaller portions will suffice.

I should have 1520 calories a day, while my husband should have 2100. Our meal breakdown of calories is like this:

1500/day 2100/day

160 breakfast 320 breakfast

455 lunch 682 lunch

455 dinner 455 dinner

150 snack x3 200 snack x3

To make thing s as simple as possible, I researched nutritional info on our favorite foods and made lists of snacks that will work easily for us.

(Be sure to double check the calories in the products you buy to make sure they are the same as listed below. For instance, pineapple is heavy syrup in twice the calories of pineapple in juice. Obviously, you can have more of the pineapple in juice than pineapple in heavy syrup.)

Several of these items are easy to make, see links to recipes.

Snack Options

150 calorie snacks

90 cal. granola bar, 2/3c. milk

14g almonds, 22g dried cherries

1 1/4 c. pineapple

1/2 c. fat free cottage cheese, 1/2 c. pineapple

2 hotdogs (70 cal each), no bread

1 hot dog (70 cal)w/ bread (70 cal)

28g tortilla chips, 1/4 cup. Salsa

5 stalks celery, 1 heaping c. salsa

1 apple, 1 T. peanut butter or 1 oz cheese

3 cups air popped popcorn(3T kernals), 1/2 oz cheese

2 cups air popped popcorn(2T kernals), 1 oz cheese

2 cups air popped popcorn(2T kernals), 1 apple

1/3 c. dried cherries

1 T. peanut butter, 11 baby carrots

1.5 oz cheese

1 oz cheese, 6 Toasted 12 grain crackers (40 cal)

1.5 cup grapes

3/4c NSA (no sugar added) pears, 1/2 oz cheese

3.5 oz lowfat eggnog, 3 oz skim milk

2 cups strawberry smash (-20)

1 sm baked potato (138g), 2t ICBINB light

3T chicken pate, 6 Toasted 12 grain crackers (40 cal)

2 scones, 1T Jam

16oz Non-fat Cafe Latte, 2 T sugar free whipped topping

11oz (1 1/3 c.) sugar free hot cocoa, 2 T sf whipped topping or 10 minis

5-6 strawberries 1oz dk chocolate chips, melted

3 oz tuna, 6 Toasted 12 grain crackers (40 cal)

2 low fat string cheese (75 cal)

3 laughing cow wedges, 2-3 stalks celery (-20)

1/2 c. fat free veg dip (70 cal), 16 baby carrots

6 slices turkey breast

200 calorie snacks

2 - 90 cal granola bars (-20)

25g almonds, 20 g dried cherries

1 1/2 c. pineapple

1/2 c. fat free cottage cheese, 3/4 c. pineapple

2 hotdogs(70 cal each), no bread, 1/2 oz. cheese

1 hot dog (70 cal) w/ bread, 1/2 oz. cheese

35g tortilla chips, 1/3 cup. Salsa

1 90 cal bar, 1 apple (-30)

3 cups air popped popcorn (3T kernals), 1 oz cheese

2 cups air popped popcorn(2T kernals), 1.5 oz cheese

3 cups air popped popcorn(3T kernals), 1 apple

2 T peanut butter, 1-12" stalk celery

8 Toasted 12 grain crackers (54 cal), 1.5 oz cheese

2 cups grapes

3" orange (84), 90 cal bar (-26)

1 banana (7-9 inches), 90 caloris ban

14oz (1 3/4 c.) sugar free hot cocoa, 3 T sf whipped topping or 15 minis

2 scones, 3t mock cream (2t sc, 2t p.sugar). 1T Jam

20oz Non fat Cafe Latte, 3 T sf whipped topping

8 reduced fat Ritz Crackers, 1T peanut butter (4 sandwiches)

67g raisins (about 1/2 cup)

8-9 strawberries 1.5oz dk chocolate chips, melted

21 almonds

3 laughing cow wedges, 10 Toasted 12 grain crackers (80 cal) (-15)

1 oz cheese, 3 slices turkey breast

Chicken Pate: Easy, simple, wonderful!

Tip: You can use your Thanksgiving leftover turkey instead of chicken and get a wonderful result.

• 1 1/2 cups chicken breasts, cooked,minced
• 8 ounces fat free cream cheese, softened
• 6 tablespoons onions, Chopped
• 2 tablespoons dry sherry or chicken broth
• 2 tablespoons mayonnaise (olive oil mayo is wonderful!)
• 1 tablespoon lemon juice
• 10 drops hot sauce
• 1/8 teaspoon nutmeg, ground
• 1/4 teaspoon paprika
• 1/4 teaspoon poultry seasoning
• a pinch of salt to taste

1. Process all in a food processor or electric blender until very smooth.
2. Line a 2 cup mold or bowl (or 2 one cup molds or bowls) with plastic wrap. Fill mold(s) with pate.
3. Cover and chill overnight.
4. Unmold onto a serving plate.
5. Sprinkle with paprika.
6. Garnish with parsley sprigs, if desired.
7. Serve with unsalted crackers, Melba toast rounds or crunchy vegetables such as carrots and celery sticks

Believe it or not, this recipe has only 148 calories per 1/4 cup serving. Even a large cracker can be amply spread with 1 teaspoon of pate - that's just 18 calories worth of pate!

Kinda makes you want to sing, doesn't it?

I recently served this pate at my birthday party. One guest love it so much I offer to send some home with him. He went home with a dish and a smile.

The theme of the party was "Paris" (see pictures of decor below). The song I have included is "Surrender" by Michael Buble. The very French sound of his arrangement inspired my theme.

Party Decor Pictures: (11.14.10)

Baking with Pumpkin: Tea Cakes and Scones

Delightfully laced with cinnamon, these treats will not disappoint! Tea Cakes are crisp and sweet, while scones are crunch on the thin outside layer surrounding a chewy inside. With tea, coffee or cider pumpkin treats are perfection.

Pumpkin Tea Cakes

• 2 ½ c. flour

• ¼ t. salt

• 1 ½ t. cinnamon

Mix and sift. Add:

• ½ c. butter

• ½ cup pumpkin

• 1 t. Vanilla

• ¾ cup chopped walnuts

Mix all. Roll into 1” balls. Bake 375 degrees for 12-14 minutes.

Mix: ½ c. powdered sugar and 1 t. cinnamon.

Roll cooled cakes in powdered sugar and cinnamon.

Pumpkin Scones

• 1 ¾ cup flour

• 2 T. sugar

• 1 t. baking powder

• ¼ t. baking soda

• ¼ t. salt

• 1 t. cinnamon

• ½ c. pumpkin

• 1 egg

• 1 T. fat free plain yogurt

• ¼ c. chopped dates (optional)

Preheat oven to 400.

Combine flour, sugar, baking soda, baking powder, salt and cinnamon. In another bowl, combine pumpkin, egg and yogurt.

Mix all together and fold in dates.

On lightly floured surface, gently knee dough 3 – 6 times. Pat out ¾ inch flat. Cut into 2 – 3”rounds.

Arrange on a baking sheet.

Combine 1 egg white and 1 T. water. Brush egg and water over scones.

Mix 1T. sugar and ¼ t. cinnamon. Sprinkle over egg brushed scones.

Bake for 10 – 12 minutes. (Time depends on how big your scones are. Larger scones take longer to bake.)

Pumpkin Drinks: Hot, Cold or Caffeinated

It's fall! And on of my favorite things about fall is pumpkin: pie, bread, cake, candles (umm, don't eat the candles), ice cream, lattes, and whatever else comes in pumpkin flavor or scent.

Today I have devised three drink you can easily make at home with minimal effort and maximum enjoyment. Minimal guilt and maximum yum!

All drinks are made with canned pumpkin, any brand or off brand, and so are very high in fiber! So good for you. Also, each one I made was sugar free, but you can get that sugar right back in there if you choose, see options.

Pumpkin Smoothie

A frothy, cold delight! - *NEW AND IMPROVED*

• 1/4 cup pumpkin - like from a can
• 12 ice cubes
• 4 Tablespoons dry milk - skim makes it fat free!
• 3 Tablespoons Splenda (6 packets)
• 1/2 t. Molasses

(Note: You can use 3 Tablespoons of brown sugar instead of Splenda and molasses.)

• 1/2 teaspoon pumpkin pie spice
• 1/2 teaspoon cinnamon

(Note: You can use just 1 teaspoon of cinnamon if you don't have pumpkin pie spice or you can make your own pumpkin pie spice - see recipe below)

• 3/4 cup water
• 1 teaspoon vanilla

Put all ingredients in a blender and blend until ice is fully crushed.

Makes 2 - 10 oz. smoothies.

My husband said this tastes like pumpkin pie in a glass! Add whipped topping for the full effect.

Pumpkin Cream

A hot, coffee free delight!

• 1 Cup hot milk (skim, 2%, or whole. I used skim and the result was wonderful.)
• 1 heaping tablespoons pumpkin - again, from a can
• 2 Tablespoons Splenda (4 packets) or 2 Tablespoons sugar
• 1/4 teaspoon vanilla
• 1/8 teaspoon pumpkin pie spice (see recipe below) or cinnamon

Mix together in order. Great with whipped topping!

Makes 1 - 10 oz. beverage.

Pumpkin Latte

A hot, steamy espresso/coffee delight!

It's the same recipe as the "Pumpkin Cream" except that you add espresso or strong coffee.

• 1 Cup hot milk (skim, 2%, or whole. I used skim and the result was wonderful.)
• 1 heaping tablespoons pumpkin - again, from a can
• 2 Tablespoons Splenda (4 packets) or 2 Tablespoons sugar
• 1/4 teaspoon vanilla
• 1/8 teaspoon pumpkin pie spice (see recipe below) or cinnamon
• 2 - 3 oz espresso or strong coffee, depending on how much caffeine or coffee flavor you prefer.

Mix together in order.

Makes 1 - 12 to 13 oz. beverage. Mix together in order.

Pumpkin Pie Spice Recipe:

• 1/2 teaspoon cinnamon
• 1/4 teaspoon ground ginger
• 1/8 teaspoon nutmeg
• 1/8 teaspoon cloves or allspice (you choose)

Mix all. Makes 1 teaspoon pumpkin pie spice.

Whole Wheat Bread - Dangerous Preservatives

Preservatives are bad for our health. The widespread over use of preservatives is being linked left and right to many health issues, not the least of which is obesity. The FDA has okayed the use of these toxins and poisons in our foods and then turns around and makes noise about schools needing to track the ever growing BMI's of it's students. That's just wrong!

Preservatives are not natural and are not food - so why are bread manufacturers making bread with high fructose corn syrup, Citric Acid E330 or 330, Annatto Extracts, Calcium Sulfite, Caramel color, Benzoyl Peroxide, and so many more. These additives are health hazards, pure and simple.

• High fructose corn syrup (HFCC) - THE BIG OFFENDER! Nine of the twenty samples of the high fructose corn syrup in the US in 2005, when tested, did contain measurable amounts of mercury. It also causes insulin spikes, type II Diabetes, obesity, an increase in triglyceride levels, can lead to coronary artery disease or high blood pressure, and it goes directly to the liver, causing the liver to release enzymes, which instructs the body to store more fat.
• Citric Acid E330 or 330 - made using sulfuric acid, asthmatic severe reaction
• Annatto Extracts - causes hyper activity and asthmatic severe reaction
• Calcium Sulfite/Sulphite - asthmatic severe reaction
• Caramel color - causes hyper activity
• Benzoyl Peroxide - used in bleaching flour and bread enhancer agent and it can cause or feed cancer cells.
• Potassium Bromate- used in bleaching flour and it can cause or feed cancer cells.

And so the best way to have bread, a nice fiber filled and preservative/HFCC free bread is to make your own! No time? Use a bread machine.I have found several machines at garage sales for as little as $5! Making bread with a machine takes about 15 minutes of actual time work...don't believe me? Try it! You'll love it!

Country Whole Wheat Bread

MAKES 1 LOAF

Italian bakers call this bakery-style European country bread Pane (PAN-nay) Integrale, referring to the wheat flour used in the recipe.


Made in a Bread Machine

Add the ingredients in this exact order

• 1 1/3 cups cold water
• 2 tablespoons extra-virgin olive oil, plus more for greasing the mixing bowl and the baking pan
• 2 teaspoons coarse salt
• 1 teaspoon sugar
• 1 1/2 cups whole wheat flour
• 2 to 2 1/2 all-purpose flour)
• Optional: 1 T. wheat gluten
• Optional: 1 heaping T. dough enhancer
• 1 package active dry yeast

On dough machine, select "Wheat Bread" and "Dough" cycle. When machine if done (usually about 2 hours later) transfer dough into 2 one pound loaf pans or 1 two pound loaf pan. Alternatively you can make 16 - 20 dinner rolls.

If you are using loaf pans, roll dough into 1 or 2 (depending on number of pans) fat cylinders nearly as long as the pan(s) you are using. Place dough in pans and cover with a dish towel. Let rise somewhere warm for about 1 hour or until dough has doubled in size.

Preheat oven to 425 degrees F. Using a sharp knife slash the top of the loaf several times, making each cut about 1/2 inch deep. Place in the oven. For a crisp crust, spray or brush the loaves with cold water every 3 minutes for the first 9 minutes of baking. After 9 minutes, reduce the oven temperature to 375 degrees F.; lightly sprinkle the bread with additional flour, if desired. Bake about 20 minutes or until bread sounds hollow when you tap the top (if necessary, cover loosely with foil for the last 15 minutes of baking). Transfer bread to a wire rack; cool completely.

Made by hand or in a mixer with dough hook

• 1 1/3 cups warm water (105 degrees F. to 11 degrees F.)
• 1 package active dry yeast ( 1 & 3/4 teaspoon yeast)
• 2 tablespoons extra-virgin olive oil, plus more for greasing the mixing bowl and the baking pan
• 2 teaspoons coarse salt
• 1 teaspoon sugar
• 1 1/2 cups whole wheat flour
• 2 to 2 1/2 all-purpose flour
• Optional: 1 T. wheat gluten
• Optional: 1 heaping T. dough enhancer

In a large mixing bowl stir together the warm water, yeast, oil, salt, and sugar. Let the mixture stand for 5 minutes.

Using a wooden spoon, stir in the whole wheat flour, about 1/2 cup at a time. Stir in 1 1/2 cups of the all-purpose flour, a little at a time. Stir until most of the flour has been absorbed and the dough begins to form a ball.

Turn the dough out onto a lightly floured surface. Knead in enough of the remaining all-purpose flour to make a moderately stiff dough that is smooth and elastic. Shape the dough into a ball. Lightly grease a mixing bowl with olive oil. Place the dough in the bowl, turning once to grease the surface. Cover only with a damp towel; let the dough rise in a warm place until doubled in size (about 45 to 60 minutes).

Punch the dough down. Turn the dough out onto a lightly floured surface. Cover; let it rest for 10 minutes. Meanwhile, lightly grease a baking sheet. Shape the dough into an 8x4-inch oval loaf. Place on the baking sheet. Sprinkle the dough with additional flour. Cover; let the dough rise until the loaf is almost doubled in size (about 30 to 45 minutes).

Preheat oven to 425 degrees F. Using a sharp knife slash the top of the loaf several times, making each cut about 1/2 inch deep. Place in the oven. For a crisp crust, spray or brush the loaves with cold water every 3 minutes for the first 9 minutes of baking. After 9 minutes, reduce the oven temperature to 375 degrees F.; lightly sprinkle the bread with additional flour, if desired. Bake about 20 minutes or until bread sounds hollow when you tap the top (if necessary, cover loosely with foil for the last 15 minutes of baking). Transfer bread to a wire rack; cool completely.

Bread Baking Tips

• Before mixing the yeast and water, take the temperature of the water using a quick-read thermometer. The water needs to be 105 degrees F. to 115 degrees F. to activate the yeast. If the water is too hot, the yeast will die and the bread won't rise.
• Misting or brushing the crust with water creates a hard, crisp crust once the moisture dries.
• Slashing the dough adds to the character of the loaf, but it also lets the dough expand and allows the moisture under the crust to escape. Make sure your knife is very sharp so you don't tear and deflate the loaf.
• To store, let the bread cool completely and place it in an airtight container or bag. It should keep for 2 to 3 days. Don't store it in the refrigerator since this will make the bread become stale more quickly. Or, you can freeze it in a freezer bag or container for up to 3 months.

Pasta Salad

Ingredients are key to healthy eating. You can make almost dish and still eat with wellness and health in mind. No matter how unhealthy the original, most recipes can be made more healthy by tweaking the ingredients. The tricky part is mastering the art of not effecting taste and texture any more than you can help.

Fortunately, when it comes to pasta salad, this is too easy!

Pasta Salad Basics

Start with a healthy pasta. Healthy = high fiber without losing flavor or adding an odd, grainy texture. The solution is Ronzoni Smart Taste Pasta. I like to use the Rotini. Cook pasta according to package directions (8 minutes of cook time) and the drain off water. Let it sit for about 20 minutes to cool while you cup up your add-ins (see below).

Next, the dressing. I love Italian on Pasta salad! Although ranch is an acceptable alternative if you are looking for something different. I prefer to skip the preservatives in most prepared dressings, the bad fats in veggie oil and the MSG in most dry dressing mixes. (P.S. Autolyzed Yeast extract is also MSG.)

My dressing of choice is Good Seasons Italian Dressing Mix. Make it with Extra Virgin Olive Oil and you have a dressing made with GOOD FAT and no preservative. One package of dressing prepared according to the package directions is enough dressing for 1 pound of pasta plus 3 - 4 cups of additional ingredients (see options below).

To make the dressing for my pasta salad, I use Pompeian OlivExtra Plus with Omega-3 DHA. The flavor is outstanding and the health benefits are astonishing. More details here.

The vinegar of choice is red wine vinegar. I love the flavor it gives this salad. All vinegars are helpful for keeping cholesterol, triglyceride levels and blood pressure levels in check. They also lower glucose and insulin response and to decrease the diabetic's sensitivity to carbohydrates and starch. They may also be beneficial in fighting infection.

Another vinegar that is wonderful with this dressing is apple cider vinegar.

Additional, healthy add-ins:

• Chopped Tomato (Roma is best because it is firm, but any will work.)
• Sliced Olives, - green, black, or both
• Diced fresh peppers - red, yellow, green
• Turkey pepperoni or diced turkey ham (2 - 3 oz per 1 pound of pasta)
• Reduced fat or fat free cheeses (6 - 8 oz): cheddar, Monterrey jack, mozzarella, Parmesan, or whatever you like best
• 2 - 3 tablespoon real bacon bits (which is surprisingly lean)
• 1 tablespoons total of any or all of the following:Italian seasoning, basil, parsley

Mix all and refrigerate for about 4 hours to allow the flavors to meld together.

Now that's something to sing about!

"Funiculì, Funiculà"

"Funiculì, Funiculà" is a famous song written by Italian journalist Peppino Turco and set to music by Italian composer Luigi Denza in 1880.

Here sung by a varied selection of veggies in a Classy Songs with Larry segment - what could be more appropriate to go with pasta salad?

Chicken Cacciatori (Crock Pot)

This is on of the easiest recipes I've developed yet! And by "developed" I mean I threw stuff in a pot and turned it on high for 3 hours. Caleb says most of my cooking is ad lib - I like that!

So I skimmed couple online recipes, checked the contents of cupboard and fridge, then went at it. I didn't even bother to defrost the chicken or the peppers!

The only "work" involved was skinning the tomatoes, a step easily skipped of you have canned tomatoes on hand.

In spite of the quantity of garlic and onions, they are not overly present in the flavor, thanks to the crock pot's tendency to mellow all flavors beautifully.

Chicken Cacciatori served with brown rice

Ingredients:

• 4 frozen or thawed skinless, boneless chicken breasts
• 1 onion (3 -4" diameter)
• 1 - 15 oz can stewed tomatoes (or 1 1/2 - 2 cups fresh, skinned tomatoes - see easy skinning directions below)
• 3 gloves of garlic
• 1 cup red wine (Optional, but wow the flavor boost! The alcohol will cook off. You can substitute chicken broth)
• 1 cup frozen red, yellow, green pepper and onion blend (I get mine at Kroger or Save-A-Lot. You can substitute fresh strips of peppers and a bit of additional onion if you like, but frozen is so easy!)
• 1 small can tomato paste
• 1 teaspoon salt
• 1/4 - 1/2 teaspoon pepper
• Mushrooms (optional - you decide quantity)

Directions:

1. Spray inside of crock pot with cooking spray for easy clean up.
2. Cut both ends off the fresh onion, slice in half, then slice each half in 1/4" strips. Place in bottom of crock pot.
3. Lay chicken breasts on top of onions.
4. Put peeled garlic in a blender or food processor and add tomatoes on top. Puree until just a few chucks of tomato remain. Pour over chicken.
5. Add wine if using. If not using wine, add chicken broth.
6. Add pepper and onion blend.
7. Add mushrooms, if using.
8. Add tomato paste in dollops over surface of chicken.
9. Sprinkle salt and pepper over contents of crock pot.
10. Turn crock pot on high for 3-4 hours or low for 7-9 hours.
11. Check part way through, if you are able, to make sure the chicken is submerged under the liquid.
12. Serve over brown rice (see below) or a high fiber pasta (Smart Taste is best!) to keep this dish a healthy as possible.

Skinning Tomatoes:

• Bring pot of water to a boil.
• Get a bowl of ice water ready.
• Add a few tomatoes at a time and let cook for a minute or a bit less.
• Remove tomatoes from boiling water and place them IMMEDIATELY in the ice water.
• Voila! Their skins will come right off!

Perfect Brown Rice

• 1 cup short, medium, or long-grain brown rice (makes 2 cups of cooked rice)

1. Rinse rice in a strainer under cold running water for 30 seconds. Bring 10 cups water to a boil in a large pot with a tight-fitting lid over high heat. Add the rice, stir it once, and boil, uncovered, for 30 minutes. (Reduce heat slightly if necessary to keep from boiling over.) Pour the rice into a strainer over the sink.

2. Let the rice drain for 10 seconds, then return it to the pot, off the heat. Cover the pot and set it aside to allow the rice to steam for 10 – 20 minutes. Uncover the rice, fluff with a fork, and season with salt if desired.

Here we go Italian again! Shocking, I know. What is it with these people and their amazing cuisine?

I've been reading "Opera for Dummies" and I love it! It's as good as a self help book for a vocal music nut like me. I know opera fairly well, but I had no idea who much I still had to learn. It's been a fantastic read and I'm only half way through it.

My favorite new discovery is the duet I have included here for your listen pleasure. I adore Maria Callas. Here she sings with tenor Tito Gobbi "Dunque Io Son" (I Am Yours) from Rossini's The Barber of Seville. In the photo with the video, Gobbi is looking rather Tony Curtis with guy liner a la Some Like it Hot. Marvelous!

For the sake of relevance, I also included a Looney Tunes video I am sure you are all familliar with that also uses music from The Barber of Seville. Enjoy!

I bit of fabulous Italian opera to digest to!

"Dunque Io Son"


"Rabbit of Seville"

Tuna Cannellini

The goal: to make a tuna salad filling enough to be served without bread.

The solution: Cannellini beans!
(Optional substitution of Great Northern and Navy - all white beans.)

So delicious and good for you, too! My favorite combination.

Tuna is very nutrient dense food.

It contains:

Tryptophan - a happy making amino acid that can perk your mood, restoring a sense of well-being and behavioral self-control. Pretty awesome, huh?

Selenium - could be your most potent ally against cancer, inflammatory diseases, cardiovascular disease, neurological diseases, aging, and infections.

Protein - high quality proteins, such as the protein in tuna, can be used to maintain an active metabolism.

Vitamin B3 - which is essential in converting the food or supplements into energy. It aids the digestive system, skin, and nerves so that they will function normally.

Vitamin B6 - essential for the body to release energy from proteins, fats, and carbohydrates. It also plays an important role in developing the central nervous system and cell building.

Vitamin B1 - helps with digestion, growth, and it keeps the nerves healthy.
All B Vitamins help our bodies cope with stress as well.

Phosphorous - required by the body to help calcium with bone and teeth formation.

Potassium - this mineral helps regulate blood pressure and heart function. Research shows that increasing your potassium intake can lower your blood pressure.

Magnesium - Reversing osteoporosis, slowing down and even reversing bone loss, Preventing heart attacks, because it keeps calcium from building up in your arteries and it helps maintain a regular heartbeat, and aid in relieving migraines, insomnia and depression. Health benefits of magnesium also include relief of PMS, high blood pressure, backache, constipation, kidney stones and chronic fatigue. (Side note: It even fights some food cravings, such as the PMS symptom of chocolate craving. Seems PMS is caused by low levels of magnesium, and cocoa is rich in magnesium.)

Omega-3 - relieves pain and inflammation, better brain function and higher intelligence, less depression, superior cardio health including protection from heart attack and stroke, less incident of breast, colon, and prostate cancer.

...and it has just 157 calories per 4oz.

GO TUNA!!!

Tremendous Tuna Cannellini

Ingredients:
2 - 5oz cans of light tuna in water, drained
2 stalks of green onion
3 T. reduced calorie mayo (try olive oil mayo - it's amazing!)
salt and pepper to taste
1 can Cannellini beans (Great Northern and Navy are acceptable substitutes, but I don't like then quite as well.)

Mix drained tuna and mayo. Slice or cut (with kitchen scissors) just the green portions green onion into 1/8 - 1/4 inch pieces and dis-guard the white base. Add salt and pepper.

Heat beans, undrained, in a sauce pan until boiling. Drain liquid. Add tuna mix to beans. If tuna needs to be hotter, heat in saucepan with beans on low heat stirring frequently.

Serves 2. (Or 1 if you are hungry - go for it!)

So amazing! You have to try it to believe how wonderfully and filling this salad is! The beans provide fiber that slow the digestive process and keeps your blood sugar from spiking like a slice of bread would. All this keeps you feeling fuller longer.

Serve with fruit, veg or both. I chose baby carrots and grapes. An unexpectedly marvelous combination.

Bon appetite!

Tonight's Musical selection:
The Muppet Show - Three Little Fishies

NOTE ON WARNINGS ABOUT TUNA AND MERCURY LEVELS:

What is a tuna-lover to do? Should we stop eating tuna?

"No. Eat more tuna! Overall, the dangers of not eating fish [including tuna] outweigh the small possible dangers from mercury. The recommended amount for adults is to eat one or two servings of fish per week — but probably only 10% to 20% of the population in the U.S. eats sufficient fish. The real danger in this country, the real concern, is that we're not eating enough fish. That is very likely increasing our rates of death from heart disease."

- quote from Dr. Dariush Mozaffarian, assistant professor of medicine and epidemiology at Harvard Medical School and the Harvard School of Public Health, and co-author of one of the most comprehensive studies to date on the impact of fish consumption on human health.

Read more: http://www.time.com/time/health/article/0,8599,1706623,00.html#ixzz0xBKl1E6h

Chili Con Carne

Homemade Chili Con Carne

I know that most will consider this a cold weather meal, but it's never out of season at our house. This wonderful recipe comes from my sister in Wisconsin (see above photos of her 3 1/2 year old daughter enjoying the meal) and is highly adaptable for all pallets. Make it mild or hot, what ever you like best!

Also, mom added the tomato paste when she made it! Yum!

Ingredients:

• Bush's Chili Starter
• 15oz. Tomatoes
• 1/2 - 1 lb hamburger (leave out if desired)
• 1-2 small can(s) tomato paste (2 cans makes it thicker than 1 can - your preference.)

Optional spices:

• Chili Powder
• Cumin
• Garlic
• Hot sauce
• Oregano

Here's how it works:
Brown hamburger (if using), drain and rinse.
Process tomatoes until mostly smooth in a food processor or blender
Add these 2 ingredients and Chili starter and tomato paste to a crock pot.

Decide which, if any, optional ingredients you will add.
Start with 1/2 teaspoon of each and taste after you add - keeping in mind that the flavor will get strong as they cook, but not a lot stronger.

For mild, just add mild chili powder and 1 - 1 1/2 t. garlic. For hot go all the way with cumin and hot sauce (I like Franks Red Hot!!).

Let all cook for 3-4 hours on high. Cook without the lid for the last hour if you want it thicker.

Serve over rice, with tortilla chips, or whatever you wish!

Aside from the obvious mariachi or salsa music that would beautifully accompany this meal, I would prefer Bizet's Carmen.

Factory girl meets handsome soldier. She falls for him but he loves another. Soldier is sent to arrest her for a fight in the factory but she seduces him and escapes; instead soldier goes to jail. A bullfighter enters scene and falls for girl and she for him. Soldiers superior office also wants the girl, soldier defies him and is forced to join band of smugglers. (What other option could there be, after all?) Bullfighter and the now ex-soldier fight, girl saves bullfighter. Later at a bullfight, ex-soldier pleads his love, but she had seen he is not a nice man and refuses him. The jealous ex-soldier stabs the girl in the heart and she dies just as the bullfighter has his victory in the ring. The end.

Ahhh! Opera and it's tragedy, but the music is great and I'd wager you know these 2 tunes from the show:

Maria CALLAS sings Carmen HABANERA

Votre Toast (Toreador Song) (This one you may not recognize until 1:16)

Frozen Coffee - A Miracle in My Kitchen

After 3 years or attempting to perfect the at home, blended, frozen coffee I have succeeded!

There are so many flavor variation I have yet to try, but the basic, mocha and caramel are done!

I highly recommend using espresso in these drinks. (See my previous blog "Coffee, Tea, and Me - Part 2: Coffee/Espresso" for a low cost incredible way to make espresso at home.)

FROZEN COFFEE

(*Note - this recipe make about 44 oz. of iced coffee. I have included a single serving version below.)

• Fill a blender with approximately 4 1/2 cups of ice cubes.
• Add 6 shots of espresso (entire contents of Stove Top Espresso Maker)
• Blend espresso and ice.
• Add 1 cup powdered dry milk
• 1/2 c. splenda or sugar
• Blend all again. If the drink is as thick as you want it pour it out into 3 medium servings or 2 large servings.

If you want it thicker add about 1 cup more ice cubes and blend again.

• Mocha - add about a 6 second squirt of Hershey's chocolate syrup
• Caramel - add you favorite caramel syrup about 1 tablespoon at a time until it tastes how you want it.

Single serving recipe

• Fill a blender with approximately 1 1/2 cups of ice cubes. Add 2 shots of espressoBlend espresso and ice.
• Add 1/3 cup powdered dry milk
• 2-3 Tablespoons of splenda or sugar
• Blend all again.

Optional: to thicken add an additional 1/3 cup of ice cubes.

Savory Chicken Parcels

Better late than never!

I developed this recipe over a year ago. It has been recreated in my kitchen many times and practice really does make perfect. The blend of spices and a bit of onion in mouthwatering cream cheese is nothing short of outstanding! The chicken can be cut with a fork and the slight crunchy exterior is a perfect contract to the creamy, melted filling. I always serve this chicken dish with slices of pear, from a can I admit, but they are none the less wonderful. The slightly sweet fruit enhances the flavor of the basil and cream cheese, much like a good wine when paired well with food. Feel free to add a slightly fruity white wine to this meal if you desire.

I would live to develop this recipe for the grill, but have not yet figured out how. Foil wrap perhaps. Ideas welcome!

Savory Chicken Parcels

4 small chicken breasts (4 oz) pounded flat
4 oz fat free cream cheese
½ t. garlic powder
½ t. dried minced onion
¼ t. basil
½ t. parsley
Salt and pepper
¼ c. flour
Cooking spray

15 minutes prep.

Set oven to 400 degrees. Mix cream cheese and spices (not flour) together and spread over the chicken breasts. Roll up chicken breasts and roll lightly in flour. Heat skillet, spray with cooking spray and lightly brown chicken rolls. Set in baking dish (also sprayed with cooking spray) with edge down. Cover with foil. Bake for 40 minutes.

170 cal
1 g fat
1 sat
6 carb
3 pts.

Cherry Crisp: The Taste of Summer

Thursday evening my parents came to Rosewood to pick cherries at my house. After we consumed amazing Poulet Chasseur (Hunter's Chicken) with my husband, we all went outside and picked cherries. Two ladders, 3 buckets, and 1/2 a dozen hilarious variations of "Kum Bi Ya" later, mom and I pitted a few thousand cherries while laughing at an amazing comedy send up of Shakespeare...that's just how we do things in our family.

Yesterday I turned 1/2 of my cherries into the most delectable cherry crisp I have ever made. It was slightly tart and wonderfully sweet with a crispy, buttery oat topping. Heaven!

The sticky cherry juice splatted over my skin in spite of the gloves I wore was so worth it. The repetitive action of pitting one cherry at a time was completely justified. The fresh cherry juice I managed to remove from my jeans with cold water and desperation was not in vain.

Cherry Crisp

Pre-heat oven to 350 degrees.

Filling:

• 4 cups fresh, pitted sour cherries, drained
• 3/4 sugar
• 1 1/4c. Splenda
• 4 T. Flour

or

• 2 cans sugar free cherry pie filling (You can use regular pie filling but the calorie count will suffer. It's your choice.)

If using fresh cherries, mix all associated ingredients. Put cherry mix or cherry pie filling in a 9x13 pan or a 10 - 12 inch round deep dish.

Topping:

• 1 1/2 c. flour
• 1 1/2 c. old fashioned oats
• 1/2 c. sugar
• 1/2 c. splenda
• 1 T. molasses
• 1/2 c. melted I Can't Believe It's not Butter, melted (or other trans fat free butter substitute)
• 1/2 c. canola oil

Note: 1 cup packed brown sugar can be substituted for the sugar, splenda and molasses - calorie count will go up.

Mix all topping ingredients well. Spread evenly over cherry mix or pie filling.

Bake for 45 minutes.

Nutritional info:
Makes 12 servings.
230 calories
7.5 grams of fat
0.8 grams of saturated fat
1.8 grams of fiber
5 WW points

And now for you listening pleasure, a song I sang in college about a cherry tree. (The video is not me singing.)

Le Crock Pot: Poulet Chasser (Hunter's Chicken)

French food is not all heavy cream and butter. It is possible to create the impression of food so very delicious the heart attack might even be worth it, all the while using ingredients that are healthy and even...dare I say it...GOOD FOR YOU!

This dish is almost too go to be true. I know it's true because I made it last night and heard oohs and aahs all around the table - repeatedly! I love it when an experiment comes together as perfection on the pallet!

I did take the time to sear the chicken and soften the veggies, which is optional in this recipe. While I thawed the frozen chicken breasts in the microwave on high for 4 minutes and then while seared in I Can't believe It's Not Butter (my own optional substitute), I chopped onions, garlic, carrots and olives. I also wore kitchen gloves to save time trying to scrub the garlic smell off my hands when I was done. The gloves are also handy for handling chicken without fuss.

When the chicken was golden on both sides I dealt with the veggies and mixed the sauce in the crock pot. ONLY 15 of prep time!!! Then into the crock pot and forgotten until dinner.

C'est magnifique! (Wonderful!)

Mom hates cooked carrots - but not in this dish!
Dad does not care for olives - but not in this dish!
My husband and I don't like brown rice - but not in this dish!

C'est incroyable! (Incredible!)


Slow Cooker Poulet Chasseur Recipe (Hunter's Chicken)

• 6 boneless, skinless chicken breasts (thawed and patted dry with paper towels)
• 6 tablespoons butter (or I can't Believe it's Not Butter)
• 3 cloves garlic, minced
• 1 small red onion, chopped (about ½ cup)
• 1 and 1/4 cup chicken broth
• 4 tbsp. white wine or more chicken broth
• 5 teaspoons flour
• salt and pepper
• 1/2 cup diced carrots
• 1 tbsp. fresh thyme (or 1 tsp. dried)
• 1/2 teaspoon lemon juice
  
• 2 tablespoons diced green lives with red pimento

Directions: Melt butter in a large skillet, then add chicken breasts. Lightly salt and pepper chicken and sear on each side until lightly golden brown, about five minutes on each side. Remove chicken and set aside.

Add garlic, carrots, olives and onions to pan and cook for a few minutes, just until softened; turn off heat. In the crock of your slow cooker, whisk together broth, wine, flour, salt, and pepper until well blended. Stir in the contents of the saute pan, including any remaining butter. Add the rest of the ingredients and mix well.

Lay the chicken breasts on top of the mixture in the crock pot and cook on low for 2-3 hours or high for 1-1 1/2 hours, until chicken is cooked through. Do not add more salt. The olives are very salty and will flavor the dish. Remove the lid about 20 minutes before serving if you would like to further reduce the sauce.

Tips:

• If you’re pressed for time, you can add all the ingredients to the pot without searing the chicken or softening the veggies first. You will sacrifice a dab of consistency, and you’ll need to be sure the onions are on the bottom so they’ll cook well.
• To cut out a few more calories use a slotted spoon to fish out the veggies to top your chicken breast once it is plated. You will NOT lose flavor, just fat and calories!
  

To make the getting-on-the-table even quicker, serve with rustic bread and a salad-in-a-bag of your choice.

I served my Chicken Chasseur with brown rice. Hate to cook brown rice? Hate to eat brown rice? NO MORE! Perfect brown rice is cooked more like pasta and when done by this method it is so very similar to white rice that even the most particular pallet will approve!

Brown Rice

• 1 cup short, medium, or long-grain brown rice (makes 2 cups of cooked rice)

1. Rinse rice in a strainer under cold running water for 30 seconds. Bring 10 cups water to a boil in a large pot with a tight-fitting lid over high heat. Add the rice, stir it once, and boil, uncovered, for 30 minutes. (Reduce heat slightly if necessary to keep from boiling over.) Pour the rice into a strainer over the sink.

2. Let the rice drain for 10 seconds, then return it to the pot, off the heat. Cover the pot and set it aside to allow the rice to steam for 10 – 20 minutes. Uncover the rice, fluff with a fork, and season with salt if desired.

To complete this wonderfully French meal serve a wedge of bree with fruit and fresh baked Baguettes as an appetizer or dessert. (Yes, cheese and fruit can be a dessert!)

The recipe I used is located here. This bread was quick and easy! If you use a bread machine to make the dough, you can start it as soon as you get everything in the crock pot, and (if you cook dinner for 3 hours on low) the bread will be done just before your main course - just in time to eat with a Bree and fruit appetizer.

Don't forget to add dinner music:

Louis Armstrong - La Vie En Rose (with lyrics)

Bon appetit!

Tiramisu

I'm back! After a 5 month absence I am blogging again! I have no voice at the moment, allergies have removed my top octave and I cannot project worth anything, but I can still work magic in the kitchen! I'd like to tickle your taste buds without expanding your waistline with a tantalizing dessert and a few original variations.

From Wikipedia:

Tiramisu (Italian: Tiramisù; Venetian: Tiramesù " [tirameˈsu]) is one of the most popular Italian cakes. It is made of savoiardi (otherwise known as lady finger biscuits) dipped in espresso or strong coffee or rum, layered with a whipped mixture of egg yolks, mascarpone cheese, and sugar, and topped with cocoa.

Oh, my good, good God thank you for this dessert!

Scalpel please...now removing the eggs, mascarpone cheese, most or all of the sugar, and most of the alcohol (which turns to sugar in your blood!) .

This dessert is so amazing it makes me feel a bit like this:

Lady fingers are hard cookies that act like little sponges. They are frequently available at your neighborhood Big Lots for a fraction of the cost at most stores. At just $2.50 a package, $5.00 will give you enough lady fingers for three 8X8 baking dishes full of tiramisu! Unused ladyfingers keep for ages if kept in an air tight bag or container.

Please read beyond the recipe if you do not like coffee or just want try a variation!

The Recipe: (See update 7.11.10 at bottom of recipe)

• 28 Lady finger cookies (just 30 calories a piece)
• 16 oz Neufchâtel cheese (or 1/3 fat reduced cream cheese)
• 1 c. fat free sour cream
• 1 c fat free plain yogurt
• 1/2 t. vanila extract
• 2/3 c. sugar or splenda granulated for baking
• 2/3 c. espresso or strong coffee
• Optional: 1 - 2 tablespoons rum, Bailey's Irish Cream liqueur, or 1/2 teaspoon orange extract.
• Cocoa powder for dusting

In a mixer, combine Neufchâtel cheese, sour cream, fat free plain yogurt, vanilla and sugar (or splenda). Mix until completely combined, scrapping the bowl occasionally.

Place 14 ladyfingers in a single layer in the bottom of an 8X8 baking dish. You may need to trim the ends of one row to allow them to lay flat.

Combine coffee and optional add in (if using). Brush 1/2 of coffee over lady fingers.

Pour 1/2 of creamed mixture over the coffee soaked ladyfingers.

Repeat with remaining 14 ladyfingers, brush with remaining coffee, and top with remaining creamed mixture.

*Do not worry if the creamed mixture seems a bit runny. The Lady fingers will soak up the excess moisture and it turns out perfect every time!

To dust cocoa of the top, use a fine wire mush strainer or a mesh tea infuser to hold the cocoa powder. Tap the edge with your finger to encourage the powder to dust the top of the dessert.

Refrigerate for 3 - 24 hours. Makes 12 serving.

Calories per serving with sugar: 242
Calories per serving with Splenda: 119
Fat grams per serving : 9
Saturated fat grams per serving: 5

(UPDATE - 7.11.10 : I just made this with fat free Cream Cheese instead of Neufchâtel cheese. It's wonderful! So don't hesitate to remove the fat and calories from this recipe if you wish.)

If you do not want to make this dessert with coffee you can use any fruit juice instead. You can even add chopped or sliced fruit between the layers. Another variation is to use flavored syrup , but dilute the syrup a little. Use just under 1/2 cup syrup and add enough water or fruit juice to equal 2/3 cup or liquid.

This dessert goes together in as little as 15 minutes! It keeps for about 3 days if covered tightly and is amazing!


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