Food For Thought

December 20, 2009

Soup’s On

Filed under: Healthy Cooking, Quick Meal Tips — Tags: , , — TrishB @ 12:59 pm

tortilla soupFrigid conditions have gripped New York this week. Snowy too. Days are getting shorter and nights longer. Winter is here. So what am I thinking we should have for dinner? Soup. The ultimate in comfort food.

Nothing beats a steaming bowl of hot soup on a cold winter day. It’s also the cure for anything that ails you. Just ask my mother.

Serve soup with a warm piece of crusty bread and, voila, a complete meal. Another great thing about soup is that it’s even tastier the following day. My son loves to heat up a cup after a long day of school. It’s not only delicious but nutritious too. So here are a few of my favorites. These are easy recipes that fill your kitchen with wonderful aromas but more importantly are chock full of flavor, color and texture.

Baked Caramelized Onion Soup with Gruyere Croutons

2 tbs canola oil
9 Cups (approx 4 large) Vidalia or Spanish onions, thinly sliced
3 tsp sugar
3 cups chicken stock and 3 ½ cups beef stock or 6 ½ cups chicken stock
salt and pepper, to taste

Croutons

4 ½ inch thick slices of baguette
1 clove garlic, split
1 cup gruyere cheese, grated

1. Heat oil in a pot over medium high heat.
2. When hot, add the onions and mix well
3. Place wax paper over the onions to cover them (allowing the onions to sweat) and cover with a lid.
4. Cook slowly for about 30 minutes, stirring occasionally until they are very soft.
5. Remove the paper and stir in the sugar and cook until the onions take on a light brown color and are caramelized (approx 20 minutes). Watch carefully during this process and remove the pot from the heat frequently while you stir the edges into the mixture.
6. Add the stock.
7. Simmer covered for about 40 minutes, stirring occasionally. Add salt and pepper to taste.
8. Preheat oven to 250 degrees and bake the baguette slices until lightly toasted.
9. Remove the croutons and rub with garlic.
10. Place a crouton for each serving in a deep ovenproof bowl and ladle the hot soup over the croutons.
11. Divide the cheese into 4 equal portions and sprinkle each bowl and place under the broiler until the cheese is browned and sizzling.
12. Serve immediately.

Tortilla Soup

6 – 6” tortillas
6 Tbs olive oil
6-8 cloves garlic, finely chopped
2 cups onions, finely chopped
1 ½ tsp ground cumin
1 tsp coriander
½ tsp cayenne (optional)
1 tsp salt
1 28 oz can chopped tomatoes, drained
8 cups chicken stock
1 package frozen corn

1. Cut tortillas in ½” wide strips. Saute in 4 Tbs oil until lightly brown and crisp. Set aside on paper towel when done.
2. In a pot, heat the remaining olive oil. Brown garlic.
3. Add onions, cumin, coriander, and cayenne. Stir until soft.
4. Add salt, tomatoes, and 1/3 of tortilla strips.
5. Add broth and cook for 25 minutes.
6. Add corn. Cook 10 more minutes.
7. Serve with extra tortilla chips and condiments.

Condiments

Avocado or guacomole
Monterey jack cheese, shredded
Sour cream

December 10, 2009

Half an Hour to Healthier Fries

Filed under: Healthy Cooking, Quick Meal Tips — Tags: , , — Anne Coleman @ 7:00 am

fries 006French fries (a.k.a. ‘chips’ in other countries) are a huge favorite around the globe, but they often come with a high health price tag. Deep fried and covered in salt, they aren’t so good for a body, but cooked with less oil and a controlled amount of salt, their true flavor and healthful attributes, like potassium, iron, vitamin C and fiber, can shine through.

Potatoes are rarely seen as a time-friendly food either, but this recipe fits in well with the half-hour frame of mind and can be put into the oven before starting on other parts of your meal. Any potato works for these, but I like Russets as they make a longer fry and the kids absolutely like that part. These don’t last long in my home and I more often than not make a double batch. Even so, they’re economical and fit in to our quick-but-frugal meal budget and they go well with everything from burgers to fried chicken to a stand-alone with dipping sauces.

Oven Fries
Serves 4
Total Cooking Time: 30 minutes

2 large Russet potatoes
2 Tablespoons olive or other oil
1 teaspoon salt
1 teaspoon crushed Rosemary
1/2 teaspoon garlic powder

Preheat oven to 400 degrees F. Line 2 baking sheets with parchment paper or spray with non-stick cooking spray.
Scrub potatoes well and make lengthwise cuts in each, making 12 thin wedges from each potato – 24 total.
Toss wedges with oil, salt, Rosemary and garlic powder making sure to coat each well.
Lay on baking sheets in a single layer.
Bake for 30 minutes, switching baking sheets between oven racks halfway through cooking time.

Salt again if necessary once cooked and enjoy!

*Pottery in photo courtesy Chris Fredericks

October 2, 2009

Featured Community Member: Marla

Filed under: Did you know?, Healthy Cooking, Writing — Tags: , , , — Penny Hawkins @ 7:11 am

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Half Hour Meals Member Marla lives in California and authors a blog about food and a healthy lifestyle. In reading Marla’s blog, Family Fresh Cooking, one thing comes through on the first page: her incredible energy! Part “energizer bunny” and part healthy-lifestyle cheerleader, Marla truly gets you fired-up and excited about eating and living healthier! Read on to learn a little more about her.

Your blog, Family Fresh Cooking is bright, energetic and chock-full of recipes and information. What is the inspiration behind your blog? I love food, great design and good clean living! I look forward to each meal of the day, it’s a good thing I have 6 meals to savor each day! As we know not all food is created equal. I prefer unprocessed, clean, healthy, delicious whole foods. With two small kids I need loads of energy to keep up with an active lifestyle. Feeding myself and my family high energy, whole foods is a passion. Balance is key, eating small frequent, clean meals are the main principles behind FFC. In FFC my goal is to inspire and reinforce the idea that healthy, clean foods taste great!!

How long have you been blogging and how has blogging changed your daily life?  People are always asking about my meals and healthy living lifestyle. Last October it was recommended that I should start blogging. After research I found that blogging opens up a whole new world of opportunities. It is a great forum to share ideas and create an inspirational exchange of recipes and healthy living tips. I tapped away for a number of months creating content and finally launched my site this past June. It is fun being part of such a large, active, ambitious community! When people ask me about my healthy lifestyle I direct them straight to my Blog.

Do you see yourself still blogging several years from now? Absolutely! Blogging has opened up my world immensely! It is so fun to have adult time again anytime, anywhere. You can often find me blogging at my gym on or off the machines :) I have huge goals that are based on the content in my blog. I am getting a great response and my fan base is growing daily.

Are you married? Do you have a family? If yes, does this (either one) change the way you blog? Yes, I am married to a wonderful, encouraging, supportive guy. He is a great dad to my 2 and 5 year old kids. In our family we want to see success for all, with health and happiness being the driving force. We are open to face new opportunities. We enjoy trying new foods, athletic pursuits and we always embrace cool travel opportunities. My husband and I just learned how to surf. Soooo fun and exhilarating! Launching my blog was a big step for me. I felt the need to share my inspirational ideas with the public. The only difficulty…..finding enough time in the day to create my posts! I wake each morning around 4:00am to fit in a yummy breakfast (my stuffed French Toast recipe) and to get some blog time in before the kids wake up.

Where does your inspiration in the kitchen come from? I have a keen sense of taste. I mostly enjoy flavor packed foods that provide a high energy, low glycemic response. I want to look and feel my best and I want the same for my family. I get daily inspiration from foodie magazines, websites and blogs. It is so fun going to the various markets and getting inspired by the fresh fruits, veggies, seafood etc….In order to stay in the best shape mentally and physically I focus on clean, fresh, unprocessed ingredients.

Your “In a Pinch” Crab Salad looked easy and delicious! Do you create most of your own recipes? Yes, I do create most of my own recipes. I use others as guide lines, but I always need to add my own spin. Lately I am hooked on the smoked paprika that is in this crab salad. It adds a huge amount of flavor to savory dishes. I enjoy finding unique hits of flavors to amp up the taste of a dish at the same time keeping meals light, healthy and well balanced.

I especially love how you give tips and variations with your recipes. What inspired you to include them? For me it is all about improvisation. With little kids I have learned to be very quick and steady on my toes. If we have all ready sat down to dinner and they are doing the whiny thing I need to think of quick healthy additions (or subtractions) to get them munching! We all love routines, but it is so fun showing how many changes you can utilize with one recipe. A slight ingredient twist can create a whole new flavor profile. Not only do I provide flavor variations, but I demonstrate how you can adapt the meal for your kids or how you can add or subtract healthy fats, carbs, protein etc…Also I show how to improvise for mini-meals as well. My recipes are often made in a big batch. I want you to have leftovers so you have healthy choices to grab from your fridge at all times. Ultimately we all want to avoid the “crash” from being too hungry.

Ever thought about writing a Family Fresh Cook Book? YES!! That is one of my goals with FFC. I have a huge passion to inspire a lifestyle of clean, healthy, yummy eating. I love cookbooks and it is high on my list of goals to create my own. Not only do I want to share my recipes in the book form, but my graphics and photos as well. I come from a design background, so designing the book would be a blast. Right now I take all of my photos with my iPhone because it is quick, easy and always within reach. Perhaps one day I’ll upgrade and pull out the SLR!! Maybe my niche can be photos from my iPhone!!

 Why did you join Half Hour Meals? It shouldn’t take forever to get a fabulous meal on the table. Half Hour Meals is a great website that shows how much can be done in a half hour or less to get those meals served. I pack 3 lunch boxes a day for myself and the kids, I always need new inspiration. Let’s not forget breakfasts, and dinners and mini-meals or snacks! It is a very inspirational website that I am honored to be a part of.

When did you join Half Hour Meals? I joined Half Hour Meals a few weeks ago and I am so pleased I did! There is a great community of like-minded folks with fabulous recipes and great energy! I love the ambition and diversity of the community.

What’s your favorite thing about the site? The vibrant community! There is a great diversity of the posts and the personalities behind them. HHM also has a wonderful layout and easy navigation. When I am surfing around looking for inspiration I need clutter-free, well thought out sources. HHM provides this for me. I appreciate that HHM highly values clean, healthy, home made foods.

Have you tried others’ recipes from Half Hour Meals? I am a protein junkie so the first thing I tried was the Herbed Lemon Butter Tilapia. Great recipe!! I used a little less butter and added some Turmeric because I love the golden color it adds to meals.

If others were to ask you about Half Hour Meals, how would you describe the site to them? The website covers many flavor profiles and it is very well designed. I enjoy how recipes are categorized in multiple ways. It is very user-friendly and you don’t need tons of ingredients to make the meals. There are loads of clean, healthy, yummy meals and you can always alter recipes to suit your dietary needs. I love that such a wealth of info is in one place! It is a fun community and there are always new posts being added and commented on.

Thanks for sharing with us, Marla! Please stop by and visit Marla’s page here at Half Hour Meals, and be sure to check out her wonderful blog as well!

September 4, 2008

Light Dairy Substitutes

Filed under: Did you know?, Healthy Cooking, Vegetarian — Tags: , — April Boland @ 9:05 am

I am a big fan of dairy products, especially cheese.  As a vegetarian, I can sometimes overcompensate for not eating meat by eating too many cheese sandwiches, quesadillas, pasta with cheese, etc.  This is not good when you consider the calories and fat in most dairy products.  The obvious recommendation would be to use light dairy products such as fat-free milk, yogurt, sour cream and cheeses.  Yet I have found another way to lighten up the dairy products I use – choosing non-dairy products.  Sound funny?  Let me explain.

Though I am not a vegan, I do enjoy using vegan cheese in place of regular cheese from time to time.  When melting a slice of American or a pinch of shredded Cheddar in a sandwich or omelet, I can’t even tell the difference.  This allows me to have more dairy with less guilt.  After all, 1 ounce of vegan cheese contains 45 calories, while 1 ounce of real cheese contains anywhere from 75 to 120 calories.  The same thing goes for soy milk in place of regular milk.  Did you know that even fat-free milk contains 12 grams of sugar per cup? Alternatively, soy milk contains only 6 grams per cup.

And while I’m at it, I cannot neglect to mention Laughing Cow cheese, which is tasty spreadable cheese (not vegan) that only has 35 calories per wedge.

September 2, 2008

Homemade Salad Dressings (Part 1)

Filed under: Healthy Cooking, How To — Tags: , — Penny Hawkins @ 8:40 am

Making your own salad dressings at home is fun and easy, with the added bonus that you are able to control what goes into them. Most commercial dressings are loaded with preservatives, fat and sodium and were made sometime in the distant past. With the high price of produce being what it is, don’t your fresh salads deserve fresh dressing too? The following tips will help you get started.

One of the easiest dressings to make is vinaigrette, which is a simple oil and vinegar dressing that uses the standard 3:1 ratio, meaning 3 parts oil to 1 part vinegar. Once you have mastered a basic vinaigrette, you can use it as a foundation for many other delicious dressing combinations. Here’s how:

Ingredients:

1½ cups salad oil (see note below)

½ cup white wine vinegar

1½ tsp salt (I use kosher salt)

½ tsp ground black pepper (or white pepper)

Directions:

Put all the ingredients in a blender and mix for about 10 seconds or until fully combined. Serve right away, as the oil and vinegar will begin to separate as soon as you stop mixing. If you don’t have a blender, put the vinegar, salt, and pepper in a bowl and whisk together. While whisking constantly, drizzle the oil in a little at a time to form an emulsion. When you are satisfied that the ingredients are combined, serve immediately.

Note: One of the best all-purpose salad oils is extra virgin olive oil, which adds a delicious green and fruity flavor to your dressing. Olive oil can also taste peppery or flowery. Buy by color, not by price. Bright green oils will taste more peppery while yellow oils will have a warmer, more buttery flavor. For more neutral-tasting oil, try sunflower, canola, soybean, or vegetable oils.

August 8, 2008

Pasta Options

Filed under: Did you know?, Healthy Cooking, Quick Meal Tips — Tags: , — April Boland @ 8:43 am

If you are health-conscious, you might have realized by now that pasta sauces are not necessarily the best thing to drown your pasta in.  In moderation, they are fine, but you can avoid the added calories and sugar altogether and still have pasta that tastes fabulous.

I first got the idea for sauce replacements from the Nava Atlas vegetarian cookbook I previously blogged about.  In the book, Atlas has recipes for pasta with asparagus, pasta with broccoli and sun-dried tomatoes, etc.  All she recommends is to use some olive oil, salt and pepper and fresh vegetables.  I started doing this and just loved it.  I have gotten so used to feeling light and satisfied that I wouldn’t eat a pasta dish with sauce now if you paid me!  I have even served these dishes to dinner guests, who love them as well.

Some ingredients you can throw into your pasta dishes are:

  • Asparagus tips
  • Sun-dried tomatoes
  • Crisp broccoli
  • Shrimp
  • Diced chicken
  • Tuna
  • Salt and pepper
  • Other seasonings you like
  • Olive oil
  • Light pesto
  • Vinaigrette (for a chilled pasta salad!)
  • Diced tomatoes
  • Fresh basil
  • Steamed eggplant
  • Parmesan cheese
  • Goat cheese
  • Mozzarella cheese

(To lighten it up even more, use whole grain, wheat or low-carb pasta.)

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