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Stuffed Peppers

July 29, 2009 by Daryl Cook

stuffedpeppersNow on to the recipe (it doesn’t involve cupcakes)…

I concocted this version of the stuffed pepper while playing in the kitchen one day and was pleased with the results. I used brown rice for a healthier twist and chose lean, ground sirloin. Tofu would work as a replacement for the meat, though.  You could also replace the tomato sauce with chopped tomatoes, which I bet would taste heavenly if fresh from the garden!

This recipe serves 6*, so please feel free to adjust the recipe if cooking for fewer people.  Then again, these make for a good lunch the next day.  :)

  • 3 bell peppers (green, red, yellow… any color will do)
  • 1 cup water
  • ½ cup uncooked brown rice
  • ¼ tsp salt
  • ½ tsp olive oil or nonstick cooking spray
  • 1 medium yellow onion, chopped
  • 1 pound ground sirloin or ground turkey
  • 1 cup corn (frozen works great)
  • 1 clove garlic, finely chopped
  • 2 Tbs Worcestershire sauce
  • 1 can (15 oz) tomato sauce
  • 2 tsp Italian seasoning
  • Salt and pepper to taste
  • 1 cup shredded low-fat cheese (any flavor)

Preheat oven to 350 degrees F (175 C).

Combine water, rice, and ¼ tsp salt in saucepan.  Cover, bring to a boil, then reduce heat to a low simmer.  Cook until rice has absorbed the water and is tender – about 30 minutes.

As rice is cooking:
Rinse peppers and cut in half vertically, or cut just the top off.  Remove the stem, seeds, and the membranes inside the peppers. Set aside.

In a large pan/skillet over medium heat, add oil or spray pan with nonstick cooking spray.  Add chopped onions, and cook just until slightly tender, about 4 minutes.  Remove onions to a dish, and set aside.

Place the ground meat in that same pan and cook until evenly browned.  Drain fat.**

Add onions, corn, garlic, Worcestershire, tomato sauce, and seasonings to meat.  Cook on medium-low heat.  Add rice and gently combine.  Turn heat to very low.

Fill large pot with warm water that has been salted and bring to a boil. Immerse peppers in water for 2 minutes and remove from water.  Set peppers in a large baking dish with hollowed side up.

Fill each pepper with meat and rice mixture.  Sprinkle shredded cheese on top.  Any leftover mixture can be stored in a container and used with salsa as a topping for tortilla chips!

Bake in oven for 15 minutes or until cheese is melted and lightly golden brown.

Let cool for a few minutes and dig in!

*Cutting just the tops of each pepper will provide a pretty dish for the stuffing and result in one, hearty serving.  You can increase the number of peppers from 3 to 4 if using this method.

**I like to pour off any grease from meat into a used container, such as an old pasta sauce jar.  Then I wipe off the side of the pan with a paper towel.  Be careful about draining grease directly into your sink as the grease can harden and clog the drain.  And please keep in mind that hot grease can cause nasty burns!  Be careful not to spill any on yourself!

Filed Under: Cooking/Recipes, Nutrition Fitness Life Tagged With: healthy meals

Save Money; Eat Healthier – Bake Your Own Bread!

July 20, 2008 by Daryl Cook

breadStore-bought bread can be expensive.  I also don’t care for added preservatives and sugar.  And the fact is nothing tastes as good as fresh, homemade bread!

I bake bread using a bread machine I received as a gift, but you can find bread machines on sale or even at garage sales or from neighbors who don’t use them.  (A friend of mine offered to give hers to me at no cost simply because she never used it!)

Homemade bread tends to be healthier.  I can control what and how much goes into a loaf.  Plus, I avoid the preservatives, added sugars, and tons of salt.  Usually I make whole grain bread, but my husband loves a good French loaf style.  I’ve even made sourdough with success.

I save money by baking homemade bread.  I bake a few loaves at a time and then freezing them.  Whenever the current loaf is almost devoured, I’ll thaw a frozen one.

Homemade just tastes better!  I don’t think my husband and I could go back to the store-bought version, and that’s just fine by me and our budget!

My aunt got my hooked on this wonderful wheat bread.  I hope you enjoy it too.

Filed Under: Cooking/Recipes, Food Journal, Nutrition Tagged With: healthy meals

Tropical Granola

June 24, 2008 by Daryl Cook

Maybe it has something to do with summer, but I’ve been in a Hawaii sort of mood. I’m longing for pineapples, beaches, and palm trees. Those of you who live in such climates, please an enjoy one or all three for me. :)

I was inspired by a recipe I found in my files the other day, a nameless recipe scribbled on a notepad, as if I were in a rush. I played around with it and came up with a macadamia coconut granola that has pleasantly sweet, as well as buttery, nutty flavor. I added organic banana chips to my batch for an added tropical taste.

This granola works well as a breakfast cereal, as a topping for yogurt, or as a snack by itself.

Tropical Granola

Ingredients:

  • 4 cups rolled oats
  • 1/3 cup toasted wheat germ
  • 1/3 cup flax seed meal
  • 1/2 cup shredded coconut
  • 1/2 tsp salt
  • 1/4 tsp cinnamon
  • 1/4 cup olive oil or canola oil
  • 1/3 cup apple juice
  • 1/4 cup maple syrup
  • 1 tsp coconut extract
  • 1 cup macadamia nuts

Optional:

  • 1/3 cup banana chips
  • 1/4 cup dried pineapple

Preheat oven to 300 degrees F (150 degrees C).

Mix dry ingredients in a large bowl. Mix wet ingredients in separate bowl. Then pour wet ingredients into dry, and combine.

Spread mixture on a 9×13 baking pan that has been sprayed with nonstick cooking spray.

Bake for 25 minutes. Remove baking pan from oven and stir granola. Add macadamia nuts. Add banana chips and/or dried pineapple if you are using. Bake for 20 more minutes, or until toasted. Keep a close eye on the granola to prevent burning. Stir every 20 minutes.

Let cool completely. Store in airtight container.

Filed Under: Cooking/Recipes Tagged With: healthy meals

“Tex-Mex” Rice Casserole

May 21, 2008 by Daryl Cook

Brown rice, beans, chicken, veggies, cheese, and a little spice – I made this dish last night, and it was pretty, darn tasty! It’s fairly simply to make and is a great option when you have leftover rice and/or chicken. What I also like about this dish is it’s healthier than the meals you’ll find at those fast food burrito restaurants, and it still satisfies.

rice-casserole

  • 1/2 cup onions, chopped (can use green, yellow, or red onions)
  • 1/2 cup green and red peppers, chopped
  • 2 cups cooked brown rice
  • 15-ounce can black beans, rinsed and drained
  • 1 cooked chicken breast chopped (can be plain or seasoned)
  • 2/3 cup frozen corn
  • 1 cup salsa
  • 1/2 tsp salt
  • 1/4 tsp cilantro
  • Dash of pepper and garlic powder
  • 1 cup shredded, low-fat cheese (and kind of cheese – cheddar and Monterey Jack are yummy choices)

Preheat oven to 375° F. Sauté chopped onions and peppers for just a few minutes. Then add to a large bowl. Combine all ingredients in that large bowl, except cheese. Mix gently. Empty ingredients in casserole dish or other oven-safe baking dish. Sprinkle shredded cheese on top. Bake for 15 minutes, until everything is heated through and cheese is melted.

Options:

This recipe is flexible, so feel free to change, omit, or add ingredients. Instead of chicken, you can use tofu (kind of negates the whole Tex-Mex feel, though). You can use a clove of fresh garlic instead of garlic powder. You can add or decrease the amount of seasonings to your taste. Add 1/2 tsp of chili powder for more punch.

You can eat this just as it is. You can scoop it with whole grain tortilla chips or wrap it in whole grain tortilla. You could place it on romaine lettuce, add cherry tomatoes and guacamole, and you’ve got a delicious salad. Use this as a main dish or a side. It’s easy to take with to potlucks, and it makes for great leftovers.

It’s all up to you, so have fun, and I hope you enjoy this recipe!

 

Filed Under: Cooking/Recipes Tagged With: healthy meals

Healthier Pancakes

May 9, 2008 by Daryl Cook

I love pancakes! I used to have pancake eating contests with my brother as a kid. I’m not beating family members in pancake gorging fests these days (Thankfully!). In fact, I’m looking for an alternative to the usual white-floured, butter and maple flavored syrup-topped pancake.

See, as you may know, I’ve got a bad sugar addiction, and I’m working on weaning myself off the stuff – for good! I’m also of the opinion that food can taste just as good, and even better, without sugar – including pancakes! So, I’m on a mission to find a healthier pancake recipe that will produce delicious pancakes without encouraging my sugar addiction. I recently tried these two:

Protein Pancakes

oat-protein-pancakes.jpgYou may see these on the menu for bodybuilders, sometimes with added protein powder. These pancakes are made with oats and lots of eggs. Feel free to use only egg whites, whole eggs, an egg substitute, or reduce the amount of eggs and add a little bit of milk to thin out the batter. And, as you may have already deduced, these pancakes are going to have a noticeable egg taste. It’s not unpleasant, but do keep in mind these pancakes are definitely not of the Aunt Jamima variety!

  • 1/2 Cup Old Fashioned Oats (not instant)
  • 4 egg whites*
  • 1/2 tsp baking powder
  • 1/4 tsp salt
  • Dash of cinnamon (optional)

Combine oats, baking soda, salt, and cinnamon (if using). Beat eggs lightly in separate bowl. Add eggs to oats. Mix together. Add 1/4 C of pancake mixture to hot griddle or pan sprayed with nonstick cooking oil. Cook about 3 minutes on medium heat.** Then flip and cook the other side.

*(OR) egg substitute to equal 4 egg whites (OR) 2 whole eggs (OR) 2 egg whites and a splash of milk (OR) any combination of these. Feel free to experiment

**Cooking time really depends on how high the heat is (Don’t make it too high!) and how “done” you want your pancakes to be. Your best bet is to watch the pancake closely as it cooks. Lift a small portion with a pancake turner to see if it’s a light brown color. If so, it’s ready to be flipped!

Whole Wheat Pancakes

pancakes.jpgHigher in fiber and nutrients, these pancakes will stick-to-your-ribs but not to your hips (watch your portions, though)! You can actually use any whole grain flour, from oat, to spelt, to brown rice… whatever you like best.

I found these pancakes surprisingly tasty! The flax meal and touch of oil add a nutty, buttery flavor. I just put a little bit of a heart-healthy butter spread on top, and my pancake longings were fully satisfied!

  • 1 egg (or 2 egg whites) lightly beaten
  • 1/8 Cup canola oil
  • 1 ¼ Cup low-fat buttermilk*
  • 1 Cup whole wheat flour
  • 1 Tbs flax meal (you can use flax seeds if more convenient)
  • 1 tsp baking soda
  • 1/4 tsp salt
  • Dash cinnamon (optional)

Combine flour, flax meal, baking soda, salt, and cinnamon (if using). In a separate bowl, mix eggs with oil and buttermilk. Turn on stove/griddle to medium heat. Now add wet ingredients to dry and mix until combined.

Using a measuring cup, pour 1/4 cup batter onto the pan and cook over medium to medium-high heat.** Brown lightly on both sides, turning once. The pancake will set, poof up a little, and start showing tiny bubbles when it’s ready to be flipped. After some practice, you’ll “just know” when it’s ready. :)

*If you don’t have buttermilk, here’s a good substitute: add 1 Tbs vinegar to a liquid measuring cup. Add milk so that the final measurement comes out to 1 ¼ cup. OR, if you don’t have vinegar, no worries; just use milk.

**Flick some water on the griddle or pan (whichever you are using). If the water “dances” on the pan, it’s ready. If the water droplets jump off the pan and sizzle loudly, the heat is up too high!

Toppings

(Always optional, but always fun):

  • Heart-healthy butter spread
  • Natural Peanut Butter
  • Cashew Butter
  • Fruit! (Strawberries are excellent!)
  • Natural applesauce and walnuts
  • Yogurt
  • Plain yogurt mixed with no-sugar granola and mashed, ripe bananas
  • Ricotta cheese, almond slices, and chopped, dried apricots
  • Pumpkin puree mixed with pumpkin pie spices (cinnamon, nutmeg, ginger, cloves)
  • 100% maple syrup (If you’re not sensitive to sugar)

Filed Under: Cooking/Recipes Tagged With: healthy meals

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