Last week, when I came home from my Sylvan job, I found 4 bags of groceries on my porch! What a blessing! It had spinach, tomatoes, cucumbers, carrots and celery in it (among other things). I decided to make spinach salads for this week. I put the spinach and other ingredients into plastic containers.
Here's my recipe:
Spinach
Carrots - diced
Celery-diced
Tomatoes - diced and put into little container separately
Cucumbers - diced and put into little container separately
Raw sunflower seeds (in teeny containter)
Raisins (in teeny container)
Raw almonds (in teensy container)
Dressing of your choice (my favorites are Annies Gingerly and Paul Newman's)
Put the spinach, carrots, celery (and any other fresh vegetables that you have-like cauliflower) into the plastic container. Then put the teeny containers of sunflower seeds, raisins and almonds into the corners of the salald container. Put the tomatoes into one little container and the cucumbers into another.
I put them all together on the weekend and then I can just grab the whole thing each morning so it's really quick.
Monday, October 31, 2011
Sunday, October 30, 2011
Potatoes Are Plentiful at the Food Bank and They are NOT Fattening!
Each week I get a bag of potatoes. Many people have the mistaken idea that potatoes are fattening. They're really not......as long as you don't add the calories from sour cream, cheddar cheese, mounds of butter and etc.
The other misconception is that potatoes have no protein. Since the late 40's, when the meat and dairy council began their advertising campaigns (disguised as "nutritional education"), Americans have been brainwashed to think that the only way to get protein is to eat a half-pounder with bacon and cheese. However, scientific studies (not the ones sponsored by the meat and dairy council) show that we only need between 3% and 5% of our calories to be protein daily. Now here's the kicker---potatoes have 13% protein!
So, the trick is to eat them in ways that are healthy, without the additional fat from animal products! My next post will be my Home Fries Recipe.
The other misconception is that potatoes have no protein. Since the late 40's, when the meat and dairy council began their advertising campaigns (disguised as "nutritional education"), Americans have been brainwashed to think that the only way to get protein is to eat a half-pounder with bacon and cheese. However, scientific studies (not the ones sponsored by the meat and dairy council) show that we only need between 3% and 5% of our calories to be protein daily. Now here's the kicker---potatoes have 13% protein!
So, the trick is to eat them in ways that are healthy, without the additional fat from animal products! My next post will be my Home Fries Recipe.
Friday, October 28, 2011
Cabbage, Potato, Carrot, Celery and Onion Soup
Last week, I got all the ingredients above and put them together for a soup. I used some Chef Bonneau's vegetarian "pork" gravy for the soup. I put it into the crock pot in the morning and it was ready when I came home from work at the Auburn Sylvan. It was really good. There was no real recipe but here are the ingredients:
Potatoes
Carrots
Celery
Onions
Cabbage (cut into small wedges)
Chef Bonneau's "Pork" gravy
Put some water into a crockpot and add the Chef Bonneau's. Use a whisk to blend.
Dice the potatoes, carrots, celery, and onions and put them into a crockpot in that order.
Put the cabbage wedges on top and drip a little bit of the gravy over them so they don't dry out.
Cook on high for at least 6 hours.
Enjoy!
Potatoes
Carrots
Celery
Onions
Cabbage (cut into small wedges)
Chef Bonneau's "Pork" gravy
Put some water into a crockpot and add the Chef Bonneau's. Use a whisk to blend.
Dice the potatoes, carrots, celery, and onions and put them into a crockpot in that order.
Put the cabbage wedges on top and drip a little bit of the gravy over them so they don't dry out.
Cook on high for at least 6 hours.
Enjoy!
Monday, October 24, 2011
The Chili Project!
The chili was wonderful! It took a while to cook and drain the beans 3 times. While they were cooking, I put together the other ingredients and put them into my crockpot. When the beans were finished, I added them and then put them into the crockpot. Since they were now ready except for blending the flavors, I went for a walk. Probably not the wisest thing I've ever done because, since the car accident in July, my hips don't work correctly and I was really sore after the walk. But, it felt good to be outside and I appreciated the walk. And, there was no rain so that was special too. When I got home, I ate some chili. YUM! Actually, it was so good that I didn't add bread or even a salad, I just ate the chili. Lots of protein from the beans, and the tomatoes provided the licopene.
Sunday, October 23, 2011
God Provides! Chili Recipe
All week long, I've been craving chili but, I didn't have the ingredients. One of the ingredients that makes it taste so good is bell peppers but I rarely get that at the Food Bank. Yesterday, when I went to the food bank, they had onions, bell peppers and tomatoes! Wow! God really provides.....not just what we need but, also, what we want! Here's my chili recipe:
1 large package Adzuki, small red or kidney beans (Adzuki beans have the highest protein ratio)
2 large cans of diced tomatoes or Fire Roasted tomatoes (dice them)
2 large bell peppers (diced)
1 large onion (diced very fine)
2 Tbs chili powder (add more or less according to your taste)
I soak the beans overnight to remove some of the bean sugars. In the morning, dump the beans into a collander and then rinse. Put back into the pot and put enough distilled water to cover them plus about 2" more. Bring to a boil. Turn down the heat and boil for one hour. Repeat this process 2 more times (this removes most of the bean sugars so it lessens the "bean" effect).
Meanwhile, put the tomatoes, bell peppers, onions and chili powder into a large crockpot and turn on high (or, if you don't have a crockpot, just put them into another pot and bring to a boil then reduce the heat to medium).
When the beans have been cooked the three times, combine the beans with the tomato mixture. If using the crockpot, cook on high for at least 5 hours. If using the stovetop method, cook on low for at least an hour.
Taste to be sure the flavors have blended before serving. If not, just cook a little longer.
1 large package Adzuki, small red or kidney beans (Adzuki beans have the highest protein ratio)
2 large cans of diced tomatoes or Fire Roasted tomatoes (dice them)
2 large bell peppers (diced)
1 large onion (diced very fine)
2 Tbs chili powder (add more or less according to your taste)
I soak the beans overnight to remove some of the bean sugars. In the morning, dump the beans into a collander and then rinse. Put back into the pot and put enough distilled water to cover them plus about 2" more. Bring to a boil. Turn down the heat and boil for one hour. Repeat this process 2 more times (this removes most of the bean sugars so it lessens the "bean" effect).
Meanwhile, put the tomatoes, bell peppers, onions and chili powder into a large crockpot and turn on high (or, if you don't have a crockpot, just put them into another pot and bring to a boil then reduce the heat to medium).
When the beans have been cooked the three times, combine the beans with the tomato mixture. If using the crockpot, cook on high for at least 5 hours. If using the stovetop method, cook on low for at least an hour.
Taste to be sure the flavors have blended before serving. If not, just cook a little longer.
Yummy Sweet Potato Vegetable Soup!
This yummy soup is a great tummy warmer! (adapted from The Kentucky Fresh Cookbook)
2 Tbs extra virgin olive oil
1 medium onion, chopped (about 1 cup)
4 ribs celery, thinly sliced
2 large sweet potatoes, peeled and cut into small cubes (about 4 cups)
4 cloves garlic, minced
2 tsp sweet or smoked paprika
1 tsp tumeric
1 tsp dried oregano
1/2 tsp ground ginger
1 bay leaf
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1/8 tsp cayenne pepper (optional)
6 cups reduced-sodium vegetable broth (McKay's has a non-chicken broth that is delicious)
1 28 oz can diced tomatoes with juice
1 1/2 cups cooked or canned chickpeas, drained (15 oz can)
Instructions:
In a Dutch oven, heat the olive oil over medium heat. Add onion and celery and cook, stirring occassionally, until softened, about 5 minutes. Stire in sweet potato, garlic, paprika, turmeric, oregano,m ginger, bay leaf, sea salt, pepper and cayenne (if desired). Stir and cook for about 1 minute to blend ingredients and start to soften the garlic. Stir in the broth, tomatoes, and chickpeas. Bring to a boil, reduce to a simmer, and copk, partially covered, for about 30 minutes. Seasson to taste with sea salt and pepper.
Servings: 8
Calories: 20
Protein: 9g
Carbohydrate: 32g
Dietary Fiber: 6 g
total Sugars: 6 g
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 263 mg
2 Tbs extra virgin olive oil
1 medium onion, chopped (about 1 cup)
4 ribs celery, thinly sliced
2 large sweet potatoes, peeled and cut into small cubes (about 4 cups)
4 cloves garlic, minced
2 tsp sweet or smoked paprika
1 tsp tumeric
1 tsp dried oregano
1/2 tsp ground ginger
1 bay leaf
1/2 tsp sea salt
1/2 tsp freshly ground black pepper
1/8 tsp cayenne pepper (optional)
6 cups reduced-sodium vegetable broth (McKay's has a non-chicken broth that is delicious)
1 28 oz can diced tomatoes with juice
1 1/2 cups cooked or canned chickpeas, drained (15 oz can)
Instructions:
In a Dutch oven, heat the olive oil over medium heat. Add onion and celery and cook, stirring occassionally, until softened, about 5 minutes. Stire in sweet potato, garlic, paprika, turmeric, oregano,m ginger, bay leaf, sea salt, pepper and cayenne (if desired). Stir and cook for about 1 minute to blend ingredients and start to soften the garlic. Stir in the broth, tomatoes, and chickpeas. Bring to a boil, reduce to a simmer, and copk, partially covered, for about 30 minutes. Seasson to taste with sea salt and pepper.
Servings: 8
Calories: 20
Protein: 9g
Carbohydrate: 32g
Dietary Fiber: 6 g
total Sugars: 6 g
Total Fat: 6 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Sodium: 263 mg
Saturday, October 8, 2011
Tips on Being Healthy Even If You are Poor
I make choices to NOT do some activities that are common to Americans today.
I rarely:
1. Get a latte or other costly caffeine jolts
2. Eat out
3. Go to the movies (I get movies from the library)
4. Join a gym (walking is very healthy and doesn't cost anything)
5. Do much of anything that costs anything like going to baseball games or concerts
Admittedly, these choices limit my social interactions but, currently, I have so many part time jobs that I don't have much time to be social anyway.
What I do:
1. Join in on church activities which don't cost anything
2. Each week, I lead worship for Pierce County Christian Singles
3. Keep up with my friends via my cell phone either by texting or by calling
4. Keep up with my friends via email
5. Walk, walk, walk
6. Keep my brain active by learning new skills or information (for the last 8 years, this has been in the form of adding new jobs in which I had to learn new skills).
7. Although I try to be as regular as I can regarding taking care of my home, I am very flexible regarding my schedule so "changes" don't throw me off.
8. I get my books from the library and read about 2 or 3 a week
I rarely:
1. Get a latte or other costly caffeine jolts
2. Eat out
3. Go to the movies (I get movies from the library)
4. Join a gym (walking is very healthy and doesn't cost anything)
5. Do much of anything that costs anything like going to baseball games or concerts
Admittedly, these choices limit my social interactions but, currently, I have so many part time jobs that I don't have much time to be social anyway.
What I do:
1. Join in on church activities which don't cost anything
2. Each week, I lead worship for Pierce County Christian Singles
3. Keep up with my friends via my cell phone either by texting or by calling
4. Keep up with my friends via email
5. Walk, walk, walk
6. Keep my brain active by learning new skills or information (for the last 8 years, this has been in the form of adding new jobs in which I had to learn new skills).
7. Although I try to be as regular as I can regarding taking care of my home, I am very flexible regarding my schedule so "changes" don't throw me off.
8. I get my books from the library and read about 2 or 3 a week
Friday, October 7, 2011
Food Bank Soup
When going to the Food Bank, the fresh veggies are usually on their last legs. So, the trick is to see what you have, figure out what to do with it and get it cooked up right away.
I went to the food bank and this is what I got:
Wax beans, rice, white beans, carrots, celery, mushrooms, onions and canned corn. I washed the wax beans, carrots, celery, onions and mushrooms. I cut the veggies into small pieces. I used a large pot with water and vegetable boullion, brought it to a boil and then added the rice. After a few minutes, I added the veggies and cooked until they were slightly cooked.
I let the soup cool and then put the soup into individual containers and into the freezer. I labeled it with the name and date. It made enough for about 15 meals. By freezing it, I was able to take one out at a time and, therefore, had varied meals.
I went to the food bank and this is what I got:
Wax beans, rice, white beans, carrots, celery, mushrooms, onions and canned corn. I washed the wax beans, carrots, celery, onions and mushrooms. I cut the veggies into small pieces. I used a large pot with water and vegetable boullion, brought it to a boil and then added the rice. After a few minutes, I added the veggies and cooked until they were slightly cooked.
I let the soup cool and then put the soup into individual containers and into the freezer. I labeled it with the name and date. It made enough for about 15 meals. By freezing it, I was able to take one out at a time and, therefore, had varied meals.
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